Week of May 25, 2026
The Cuming County Extension Board will meet for their May meeting on Tuesday, May 26, at 7:00 p.m. in the Cuming County Courthouse Meeting Room. The agenda for the meeting is available for review at Nebraska Extension in Cuming County
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SOURCE: Alfredo DiCostanzo, Extension Educator
RELEASE DATE: May 11, 2026
Cuming County Extension will be hosting a Face-to-Face training for 4-H youth ages 8-14 as of January 1 on Tuesday, May 26th at 1:00 p.m. at the Cuming County Fairgrounds. To attend and become certified for the year, youth must pre-register online at yqcaprogram.org and pay the $3.00 registration fee. Youth must also take the pre-test and post-test before a certificate is verified. Once you are on the website, click on “Instructor-based training and find the date. (Please note when searching for the training that the dates are not in any particular order). During this training, youth will learn about animal well-being, food safety, and life skills.
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SOURCE: Melissa Hagemeister, Extension Associate
RELEASE DATE: May 4, 2026
Smooth bromegrass and other cool-season grass hay fields are growing rapidly with seedheads beginning to appear. When do you typically cut your grass hay? Ideally, cutting your grass hay so the grass nutrient content matches with the nutritional needs of your livestock is best.
Crude protein and energy concentration declines in grass hay as plants become stemmy and mature. With smooth bromegrass for example, research has shown that crude protein content declines rapidly between boot and mature seed stages. Crude protein levels in well fertilized hay harvested at early heading range from 10 –18 percent but drop rapidly after heading. Decreases in crude protein levels by as much as one-half percent per day after heading have been recorded.
Also keep in mind that plants tend to mature sooner when conditions are dry and temperatures are warmer than normal.
For Sandhills subirrigated meadows, haying typically starts in early July. However, if harvest occurs around the third week of June, then that hay will have significantly higher crude protein content. Earlier meadow harvest will have lower initial hay yield, but it will also provide a longer regrowth period and extra growth for fall grazing.
So, a good approach is to plan what type of livestock will receive the grass hay from each field. Young livestock need high nutrient concentrations so cut that hay before or just when heads begin to emerge. If the hay will go to mature dry cows instead, let the grass produce a bit more tonnage and cut it after it is well headed out, but before seeds develop.
Matching your hay harvest with your plan of use can pay handsome dividends in lower costs and less supplementing.
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SOURCE: Jerry Volesky, Range & Forage Extension Specialist
RELEASE DATE: May 25, 2026
Spring Weed Control: Leafy Spurge and Thistles
As pastures begin to green up, now is the time to scout pastures for two persistent problems—leafy spurge and nonnative thistles like musk, plumeless, and Canada thistle. Both are Nebraska noxious weeds, and early spring is the best opportunity for control.
Leafy spurge is a deep-rooted perennial with a yellow-green flower that shows up early in the season. Its root system can reach 15 feet deep, making it extremely difficult to control. Spring herbicide applications at the at the bud stage, include 2,4-D ester, Graslan L, Tordon 22K, or picloram 22K. At flowering, options broaden to products like Curtail, Cody, Stinger, Streamline, Overdrive plus Tordon 22K, or Sharpen plus Plateau can reduce spurge growth and seed production. Just remember—one treatment won’t be enough. A follow-up fall application is often needed to catch regrowth and keep infestations from spreading.
Thistles, especially nonnative species like musk and plumeless, should also be targeted in early spring. Look for plants in the rosette to bolting stage—that’s when herbicides work best. Top-rated products include Chaparral, Milestone, Transline and Opensight, with several other options depending on the specific species. Canada thistle, being a perennial, responds best to fall herbicide applications, but you can reduce spread now by mowing in June and July, and applying 2,4-D or a dicamba mix as a stopgap until fall. Just make sure to control before flowers occur.
Whichever weed you’re battling, control efforts need to start early and be followed up throughout the season. Our publication, EC-130 “Guide for Weed, Disease, and Insect Management in Nebraska” provides a list of recommended herbicide options and cost comparison of spurge, thistle, and other noxious weed control products. Read and follow label directions, and don’t wait to control these weeds until they are flowering—by then, your options are limited, control is less effective, and next year’s seed is being spread.
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SOURCE: Ben Beckman, Extension Educator Livestock Systems
RELEASE DATE: May 25, 2026
Alfalfa weevil continues to be an issue in some fields, particularly those that are established. With recent population spikes and feeding damage observed, alfalfa producers throughout the state are urged to scout for this pest up to and shortly following first cutting.
Plant injury from alfalfa weevil feeding damage appears as pinholes in the terminal leaves, with leaves becoming skeletonized and fields appearing droughty or frosted as feeding severity increases. Larvae are 1.5mm to 8.5mm long with a black head, wrinkled green body, and white stripe along the back and will curl into a C-shape when disturbed.
Scouting for alfalfa weevil is simple and can mitigate yield losses due to feeding damage. First, use a sweep net to determine whether larvae are present. If they are, randomly select 5 sites across the field and collect 10 stems at each site, cutting the stems at ground level. Beat the stems into a deep sided white bucket, count the total number of larvae, and divide by 10 to determine the average number of larvae per stem. Economic thresholds for Alfalfa Weevil can vary greatly from an average of 1-7 larvae per stem, depending on a variety of factors. If very small larvae are found before the first cutting, it is recommended that the field be scouted after cutting to check for feeding on regrowth.
Insecticides labeled for alfalfa weevil control include pyrethroids and products containing indoxacarb (such as Steward). Pyrethroids are more harmful to natural enemies of alfalfa weevil and resistance may be developing in some weevil populations, while indoxacarb is more selective and may help to maintain beneficial insect populations. When alfalfa reaches 50% or more bud stage, it may be more profitable to cut the alfalfa early rather than treat it.
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SOURCE: Samantha Daniel,
Assistant Extension Educator Water & Cropping Systems
RELEASE DATE: May 25, 2026
The following 2026 Cuming County 4-H Summer Workshops are scheduled to-date. (The complete workshop listing is still being finalized.) The workshops are open to all youth, but 4-H youth will have priority when enrolling. Registration details can be found at cuming.unl.edu and all forms are due to the Extension Office with payment.
- Babysitting Basics – Monday, June 1, 9:00 a.m. – 3:00 p.m. (registration deadline, May 26)
- Let’s Paint – Wednesday, June 10, 9:00 a.m. – 12:00 noon (registration deadline, June 3)
- Tractor & Equipment Safety Certification Course – Wednesday & Thursday, June 10-11
- Crochet 101 - Thursday, June 18, 9:00-12:00 noon OR 1:00-4:00 p.m. (registration deadline, June 11)
- Cupcake Decorating – Wednesday, June 24, 9:00 a.m. – 12:00 noon (registration deadline, June 17)
- Red, White, & Bead - Wednesday, July 1, 9:00-12:00 noon OR 1:00-4:00 p.m. (registration deadline June 24)
Class details are listed on our website. Contact the Extension Office to register. Workshop space is limited.
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SOURCE: Melissa Hagemeister, Extension Associate
RELEASE DATE: May 18, 2026
4-H Enrollment Deadline Approaching
June 15th is the last day to drop or add 4-H projects for the year 2026. If you have not enrolled or re-enrolled in 4-H, you can do that by visiting v2.4honline.com. You can update your enrollment until June 15th. After that deadline, no changes can be made if you want to bring projects to the Cuming County Fair in 2026.
June 15th is also the deadline for ALL 4-H livestock projects! Contact the Extension Office with any questions.
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SOURCE: Melissa Hagemeister, Extension Associate
RELEASE DATE: May 4, 2026
Adventure Day Camp Registration is Now Open!
4-H Adventure Day Camp will be held on Thursday June 4th at Neligh Park in West Point. This is open to youth ages 8-11 years old. 4-H members will have priority when registering.
Registration will be completed online via Google Form. The deadline for registering is Thursday, May 28th, at 4:30 p.m. Payment can be dropped off at the Cuming County Extension Office or mailed. All registrations, including payment, must be postmarked by the deadline. Please complete the registration by visiting this link: https://go.unl.edu/adventureday . Registration is also available on our website at cuming.unl.edu.
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SOURCE: Melissa Hagemeister, Extension Associate
RELEASE DATE: May 4, 2026
We Need YOU … to be a 4-H Adventure Day Camp Counselor!
Take your summer to the next level by becoming a 4-H Adventure Day Camp Counselor. Each year, we ask for youth ages 14 and older to volunteer to help provide a fun and safe experience for youth ages 8-11 at the annual 4-H Adventure Day Camp. Counselors must enjoy working with youth, can lead games and engage with youth, help presenters, and have fun!
We ask that you also participate in the 4-H Adventure Day Camp Counselor training on Tuesday, June 2nd from 5:00 – 7:00 p.m. at Neligh Park. This is an important part of becoming a 4-H camp counselor.
There is no fee for volunteering to become a 4-H Adventure Day Counselor. Please let us know that you are interested and register as a counselor at https://go.unl.edu/adventureday and. If you have any questions, please contact the Extension Office at 402-372-6006.
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SOURCE: Melissa Hagemeister, Extension Associate
RELEASE DATE: May 4, 2026
May, June dates set for annual tractor/equipment safety training for young and beginning farmers
UNMC’s Central States Center for Agricultural Safety and Health, in collaboration with Nebraska Extension, will oversee the courses.
The Central States Center for Agricultural Safety and Health (CS-CASH) at the University of Nebraska Medical Center College of Public Health, in partnership with Nebraska Extension, has announced the dates for its annual tractor and equipment safety training courses. The training will be offered at 12 locations across Nebraska throughout May and June.
“Tractors and agricultural equipment remain leading sources of serious injury and fatalities in farming, especially for young and beginning producers who are still gaining experience,” said course instructor Aaron Yoder, PhD, associate professor, UNMC and University of Nebraska- Lincoln. “The 2026 Annual Tractor and Equipment Safety Course provides essential, hands-on training that helps participants recognize hazards, develop safe operating habits and build confidence when working around powerful machinery.”
Federal law restricts youth under the age of 16 from operating certain farm equipment unless the farm is owned by their parents or legal guardians. However, certification through the National Safe Tractor and Machinery Operation Program (NSTMOP) provides an exemption, allowing 14- and 15-year-olds to drive tractors and operate specific mechanized equipment.
In Nebraska, CS-CASH and Nebraska Extension work together to offer NSTMOP certification. This certification is earned by completing a two-day course that includes both a written test and a driving exam. Youth who complete the training are certified to operate tractors and certain mechanized equipment on farms and ranches and can also obtain a husbandry permit.
Course Details:
- Day One: The first day covers the essential components of NSTMOP, as well as additional training in emergency response, stop-the-bleed techniques, personal protective equipment, and other lifesaving skills.
- Day Two: The second day includes a hands-on driving test, equipment operation, and ATV safety lessons. Students will be required to demonstrate their ability to hitch and unhitch equipment, as well as drive a tractor and trailer through a standardized course. Instructors will also provide education on safe practices and legal guidelines for ATVs, utility task vehicles (UTVs), and other off-road vehicles (ORVs).
The cost for the two-day course is $60, which covers educational materials, online learning access (if applicable), supplies, and lunch and snacks for in-person training sessions.
Additional Information:
Youth under the age of 14 can attend Day One if accompanied by an adult, but they are not eligible to drive equipment, participate in Day Two or receive certification. Students under 14 must register, but they will not be charged a fee. New and beginning farmers who want to increase their knowledge about safe farm practices are also urged to register and attend.
- May 26-27 - Lincoln-Logan-McPherson County Extension Office, 348 W. State Farm Road, North Platte, Nebraska
- May 28-29 - Red Willow County Fairgrounds-4H Building, 1400 W. Fifth St., McCook, Nebraska
- June 1-2 - Legacy of the Plains Museum, 2930 Old Oregon Trail, Gering, Nebraska
- June 3 - Sheridan County Fairgrounds. 613 E. Third St., Gordon, Nebraska
- June 4-5 - AKRS Equipment, 49157 Douglas Ave., O’Neill, Nebraska
- June 8-9 - Raising Nebraska, 501 E. Fonner Park Road, Grand Island, Nebraska
- June 10-11 - Cuming County Fairgrounds, West Washington St., West Point, Nebraska
- June 23-24 - Dawson County Fairgrounds, 1002 Plum Creek Parkway, Lexington, Nebraska
- June 25-26 - Phelps County Fairgrounds, 1308 Second St., Holdrege, Nebraska
- June 29-30 - Valley County Fairgrounds, 801 South St., Ord, Nebraska
- July 1-2 - Ag Hall at Tuxedo Park, 1700 Tuxedo Park Road, Crete, Nebraska
- July 1-2 - Butler Country Fairgrounds, 62 L St., David City, Nebraska
- Virtual Module – For those attending a location that only offers Day One or are attending a location that offers both days but live 50 miles or more from the location.
To get more information and to register, visit: https://www.unmc.edu/publichealth/cscash/outreach/farm-safety-days.html
Contact Ellen Duysen at ellen.duysen@unmc.edu with questions on the courses.
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Common Sense Farming and Ranching
Alfredo DiCostanzo, Beef Systems Extension Educator
University of Nebraska
Week of May 18, 2026
Chances the US cowherd will expand in 2026
What are the chances the US cowherd will expand in 2026? Reports from around the country referring to trends established in late 2025 indicated modest intentions. The main indicator was 500,000 fewer heifers harvested between July and December of last year (38% of fed cattle harvest)
This trend may be softening in early 2026. The proportion of heifer harvest relative to steer and heifer harvest (fed cattle harvest) climbed back to 39.4% for the months of January through March of this year. Heifer harvest in early 2026 is at par with heifer harvest a year ago during the same period.
If the last months of 2025 provided indication of heifer retention what might be holding back herd expansion?
- Because of limited supply of feeder cattle, feeder cattle prices continue to be attractive and might be preventing the desire to hold heifers back.
- More importantly, weather patterns established during late 2025 continue to challenge producers’ interest to expand.
Severe to extreme drought is affecting Wyoming, Colorado, and Nebraska. Moderate to severe drought is affecting western Kansas counties. Conditions in Southwestern South Dakota are not different from those of Western Nebraska. From the High Plains states, only North Dakota seems to be near normal for precipitation.
Large cow-calf production Southeastern states, including Florida and Georgia, are particularly affected by extreme to exceptional drought. Severe and extreme drought is also affecting three important cow-calf production states in the South: Oklahoma and Tennessee and one Midwest state: Kentucky.
The reality is that although there is incentive to expand the US cowherd, forage and feed supplies will be limited or unavailable for the remainder of 2026 unless late spring and early summer rains occur. These conditions may cause additional herd contraction instead of growth in this sector.
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Week of May 4, 2026
Consumer attitudes towards beef
May is beef month!
This celebration is important to Cuming County beef producers and to all American beef producers. This celebration is a rallying point to kick off grilling season and to honor beef producers who work hard to produce food by managing land and cattle.
As American beef producers celebrate beef month, it may be wise to revisit the US Bureau of Labor Statistics for data on expenditures by the American consumer. Revisiting expenditure data by Americans is important as prices for beef increased rapidly and reached highs not ever seen before.
As cattle markets reach new highs, most economists addressing cattle prices and market trends feel the urge to include a comment, nearly a footnote in most reports, warning of an imminent end to consumer desire to pay high prices for beef cattle. Yet, most economists, and even cattle producers, have been surprised at the continued appetite for beef demonstrated by the American consumer despite increasing retail beef prices.
The US Bureau of Labor Statistics reports the average price of all uncooked ground beef, roasts and steaks across US cities not adjusted for seasonality. Since 2016, prices of all these products increased from 50% to 54% in 2025. For those who might suspect that retail beef is resistant to negative trends in beef cattle prices, it is worthwhile noting that retail beef prices decreased up to 3% during 2017 to 2019. In 2024, ground beef, roast and steaks sold at prices 34%, 37% and 42% greater, respectively, than in 2016.
The most recent consumer expenditure survey in 2024 (surveying over 100 million households by the US Bureau of Labor Statistics) demonstrated that the average American household (2.4 people) spent $408 a year on beef. This is an increase of 67% in beef expenditure over 2016 when the average household spent $244 a year for a household of 2.5 people.
A few items to note:
- In 2024, the average American household spent $408 yearly to purchase beef; an increase of $164 (or 67%) since 2016.
- Although beef prices have been in the political spotlight since the 2022 election, the average American household also spent more in other meats such as pork and poultry. In 2024, the increases in expenditure by American households for pork and poultry since 2016 were 54% and 55%, respectively.
- During the same period, expenditures by the average American household for dairy products, which do not include milk or fresh cream, (cheese and ice cream) increased 81%.
One might ask why is the increase in beef expenditures 67% when price increase should account for only 56% of that increase? The answer, interestingly, lies in greater beef consumption.
If a composite price is made from the respective prices of ground beef, steaks and roasts with each contributing one-third, average retail price for beef was $5.74/lb and $7.97/lb, respectively, in 2016 and 2024. Dividing the beef expenditures from each year by this beef price composite resulted in average household consumption of 42 lb in 2016 and 51 lb in 2024.
This represents a 1-lb increase in household consumption of beef every year since 2016. This is despite a trend for increasing beef prices particularly in the most recent years.
Although greater price pressure is expected due to tightening supplies in 2026, the trend for the American consumer to desire and pay for beef is clear. This provides sufficient reason to go into Beef Month with a positive outlook and to abstain from commenting on whether consumers will continue to crave the taste of beef because it has become expensive.
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Week of April 20, 2026
Sometime around the late 1980’s, I ran into a picture of a steak on a grill cut to reveal it was cooked rare. The caption on it was: “Beef is an experience.”
For those of you in the beef industry who were around in the 1980’s, this picture and the caption would make sense. Generally, among beef eaters, there is little need for exulting in the virtues of beef flavor or nutritional value. Yet, at that time in the US (and the world), beef consumption was considered by many in the medical community to be associated with negative health outcomes including heart disease and even cancer.
Articles in news media and popular magazines were commonly biased against beef consumption. At that time, most medical professionals and dieticians recommended to consumers a shift to white meat such as poultry with recommendations to limit red meat consumption for fear of its effects on vascular disease or cancer. In March of 1987, the National Pork Production Council jumped on the bandwagon and launched a campaign “Pork. The Other White Meat.” to combat the perception that pork was fatty and provided an alternative to beef (and poultry) consumers. Incidentally, although pork is a red meat, effectively this campaign changed the perception by the American public that pork is a white meat.
Later, at the turn of the 21st century, additional information was generated which continued to promote a beef-free or beef-limited diet. The book “Livestock’s Long Shadow” was used by many beyond the medical community to add another reason to eat less or totally abstain from eating beef. Based on this, many activists proposed that eating a beef-free diet would reduce carbon emissions and help slow down global warming.
Posturing (and postulating) that abstaining from eating beef or eating less beef is somehow helpful to achieve a healthy diet and a healthy environment continues. Yet, to the amazement of many including promoters and detractors of beef consumption, beef continues to attract consumers and, more importantly, is finding new consumers in places where it was once least expected.
Global beef consumption is on the rise. An FAO-based projection suggests that by 2034, global consumption of beef will increase 0.9 kg per capita. Although consumers in developed countries might shift to other protein sources, because of health or environmental reasons, consumers in developing countries are effectively increasing their appetite for beef. Countries in southeast Asia and in south America, beyond, Uruguay, Brazil and Argentina, are increasing production of beef.
What has driven this increased appetite for beef despite perceived health or environmental concerns?
One main reason: flavor. Back to the picture I found and its caption. Eating beef is an experience. An experience like no other experience a consumer has.
When people learn they will be consuming beef, their senses alert them to a great flavor experience. Scientifically, the term that describes beef flavor is umami. To most people, this term means nothing until one realizes it describes a rich, meaty, iron-tasting flavor with notes of sweetness or nuttiness. In marbled and external fat-covered cuts, such as ribeye, the caramelized fat intensifies this experience.
It is this experience that has maintained beef’s appeal despite negative press campaigns that have lasted over 40 years. Yet, it took producers and packers a target on marbling and muscling to deliver what American consumers demand most from beef flavor and wholesomeness.
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Rural Health
Hannah Guenther, Extension Educator
Week o f May 25, 2026
Simple Summer Suppers
So recently, I have fallen into a serious rut. My cooking utensils have cobwebs, I haven’t touched my multi-cooker in months, and I shudder at the thought of turning on my oven. In terms of cooking and creating new recipes, I’m just kind of over it for lack of a better word. Nothing really sounds good and frankly if it weren’t detrimental to the health of me and my family, we would be on diet of chips, salsa, and popsicles. To continue to provide nutritious meals for my family, I have had to simplify greatly with meals that are simple, require little preparation. Here is my list of simple summer suppers that require few ingredients, minor preparation, and are nutritious.
1. Air Fryer Brats
Temperatures are continuing to rise. One of my favorite parts of summer is using the grill as our primary cooking appliance, but when it’s really hot – firing up the grill is avoided at all costs. The air fryer allows us to enjoy items that we would typically grill on very hot days including brats. Place brats in the basket of the air fryer, making sure they are not overcrowded or touching. Cook at 375F for 15 minutes, flipping halfway through. After cooking time is complete, use a cooking thermometer to ensure brats have reached an internal temperature of 145F. Serve with sliced cucumbers, garden tomatoes, and sweet corn for a simple summer supper.
2. Egg Tacos
Meals not only need to be simple and easy to prepare but also have a preparation time of under 15 minutes. We have been running around quite a bit this summer, so I usually have a matter of minutes to whip up dinner before my family revolts – enter egg tacos. We keep them simple with corn tortillas, scrambled eggs, cheese, and salsa. I like to add some spinach into my eggs for an added vegetable. Serve with some fresh fruit for an easy twist on breakfast for dinner.
3. Swiss Mushroom Burgers
If temperatures are manageable, we will try to fire up the grill. Our go to this summer has been Swiss mushroom burgers. While burgers are cooking to an internal temperature of 160F, sauté sliced mushrooms on the stove or add to a grill basket. When done cooking, add mushrooms to burger and top with Swiss cheese. While the grill is on, cook up vegetables for a simple side dish. Zucchini, sweet corn, peppers, asparagus, and Brussel sprouts cook beautifully on the grill. A great meal planning tip is that whenever we grill, cook up more protein and vegetables than needed for the evening so that you can enjoy leftovers throughout the week.
4. Black Bean Tostadas
Without a doubt one of my favorite simple summer meals is a black bean tostada. Layer a tostada shell with refried black beans and top with cheese. Put into the microwave for 45 seconds to melt the cheese. Top with shredded cheese and salsa – that’s it! So simple, so delicious, and whipped up within 5 minutes.
5. Cereal
It would be wrong if I didn’t include this final simple summer supper. Cereal. Yep, that’s it! We try to always keep whole grain cereal on hand with low fat milk. Topped with summer berries, it’s a delicious, nutritious, and refreshing summer supper!
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Week of May 11, 2026
Tan Lines Fade, Skin Damage Doesn’t
Skin cancer is the most common cancer in the United State with a 90% survival rate when treated before spreading to lymph nodes. With much more time spent outside in the sun, it is important to keep sun safety in mind. Here is a brief overview of skin cancer, self-screening practices, and finally some tips to protect your skin this summer.
Skin is the largest organ of the body and is exposed to a variety of elements every day. Risk of skin cancer is increased from the following: excessive sun exposure, tanning beds, fair complexion, family history, smoking (smokers are 2 times more likely to develop squamous cell carcinoma), having multiple moles, and skin that burns easily. Many will claim that their dark or olive complexion protects them from the risk of skin cancer, but skin cancer does not care about the color of your skin, everyone is at risk for developing skin cancer!
As mentioned, skin cancer has a high survival rate when detected early! There are two methods of screening: self and clinical. Self-screening requires taking inventory of your skin to take note of any changes. Try to self-screen once a month and use the ABCD’s. Look for Asymmetry, irregular Border, uneven Color, and finally check the Diameter to see if it has changed in size. If you have a mole that is questionable, make an appointment with a dermatologist or your healthcare provider to do a clinical screening. I recently started getting annual skin checks and I truly look forward to them. It’s an easy way to take control of my health through preventative care.
With the heat of summer upon us, let’s talk through some tips to practice sun safety:
- 10:00 a.m. – 4:00 p.m. is the window of time with the strongest rays, if you are at risk of skin cancer you will want to avoid sun exposure during this time.
- SPF 30 is high enough sunscreen to block 90% of UV rays, but you need to apply 30 min before going outside and reapply every 2 hours in water.
- Sun Protective Clothing is a great option for individuals who work outside year-round. Long sleeves, sunglasses, and a hat that covers ears and the back of your neck is a great summer uniform for sun safety!
At the end of the day, sun safety doesn’t have to mean avoiding summer fun. It’s about building small habits that protect your skin for the long run. Whether it’s throwing on a hat, seeking shade, scheduling outdoor time wisely, or remembering sunscreen before heading out the door, those simple choices can make a big difference. Your skin is with you for life, so take care of it!
For more information you can go to: https://www.nebraskamed.com/cancer/skin
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Week of April 27, 2026
Hydration Without the Hype: What Your Body Actually Needs
The other day Charlotte called me frantically because she forgot her 30oz water bottle at home. I thought to myself – are there not water fountains at school? This had me reflecting on my school days where the only water I drank was a “1 Mississippi, 2 Mississippi, 3 Mississippi” and I survived just fine. Gone are the days of 3 gulps of water and enter a world of giant water bottles, constant sipping, and daily electrolyte packets. Hydration status has gotten a little out of hand and our body is very good at telling us when it is thirsty. So today let’s go back to the basics and talk about hydration without the hype.
How much water do you actually need?
So, this is actually a loaded question because your body is unique and depending on your sex, weight, activity status, pregnant or not, you will need varying amounts of water but a reasonable hydration goal for women is 90oz and about 125 oz for men. Now, that might seem like a lot, but what some people fail to realize is that this includes ALL FLUIDS. Coffee, sodas, teas, milk, and even high-water foods contribute to this amount.
But how do I know if I am dehydrated?
Our body is very good at communicating, you just need to be aware of what it is telling you! One of the easiest ways to know if you are hydrated is your urine.
- If you go to the bathroom and it looks like lemonade – good job, you are well hydrated!
- If you go the bathroom and it looks like apple juice – you need to drink more water.
- If you go to the bathroom and it is clear all the time – you may be overdoing it.
Yes, it is possible to drink too much water! Drinking too much water can head to hyponatremia and can dilute sodium levels in the body which can disrupt fluid balance.
But what about my electrolytes?
Electrolytes are important but they have a ‘health halo’ around them. Most of us get plenty of electrolytes (salt, potassium, magnesium) from the foods we eat. There are some instances when I think electrolytes are appropriate and that is if you are sweating heavily (detasseling in the middle of summer), if you are sick with vomiting and diarrhea, if you are exercising intensely for 60-90+ minutes (running a marathon).
As I write this next to my emotional support water bottle, I want to remind you all that drinking water is an important part of a healthy diet but don’t overcomplicate it. If your energy is steady, your mouth isn’t dry, and your urine looks like lemonade, you’re probably doing just fine.
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Weekly News
- Spring Weed Control: Leafy Spurge and Thistles
- Grass Hay Harvest
- Alfalfa Weevil Update
- Extension Board to Meet
- YQCA Face-to-Face Training
- Summer 4-H Workshop Schedule
- 4-H Enrollment Deadline Approaching
- Adventure Day Camp Registration is Now Open
- We Need You ...to be a 4-H Adventure Camp Counselor
- May/June Dates Set for Annual Tractor/Equipment Safety Training for Young & Beginning Farmers