Weekly News and Columns

Week of January 20, 2025

Extension Board to Elect New Officers

The Cuming County Extension Board will hold their reorganization meeting on Monday, January 27. The meeting will be held in the Courthouse Meeting Room beginning at 7:00 p.m. Items of business for the meeting are the election of officers and the NACEB Annual Meeting. The full agenda for the Extension Board meeting is available for review at the Extension office.

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SOURCE: Alfredo DiCostanzo, Extension Educator

RELEASE DATE: January 13, 2025

Choose your 4-H Home Economic Committee by January 29^th

Now is the time to select which activity you would like to assist with for the year. One adult from each family (including independent families) is asked to volunteer to help with at least one county-wide event. The deadline to sign up is January 29^th. If we don’t hear from you, we will sign you a responsibility and it will be your responsibility to find a replacement. 

Call the Extension Office at 402-372-6006 to sign up!

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE: January 20, 2025

2025 Cuming County 4-H Kick-Off Party 

Do you have your bowling shoes ready? Do you have your bowling ball? It’s time to gear up for this year’s 4-H Kick-Off Party! What better way to not only celebrate Cuming County 4-H Awareness Week but also Nebraska 4-H Month!

This year, we will be kicking off the 4-H year in style. The annual Kick-Off Party will be at Main Street Bowl in West Point on Sunday, February 16th from 3:00 – 5:00 p.m. 

This is open to all current 4-H members and future members, Clover Kids, and families. Feel free to invite a friend who may be interested in joining 4-H. 

When youth arrive, they will sign in and then receive a “one free drink and snack” ticket to enjoy while they bowl. 

The Cuming County 4-H Council sponsors the Kick-Off Party. 

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE: January 20, 2025

2025 4-H Special Agronomy Project

The Nebraska Extension Special Agronomy Project gives 4-H members an opportunity to experience a crop that is grown, was grown, or has the potential to be grown in Nebraska. Youth participate by receiving seeds and resources to grow the crop, research traits of the crop and determine the viability of that crop in the part of the state they live in. The project allows 4-H members interested in agronomy to grow something fun, new, and different. This year, we will be exploring a crop that can be marketed in different ways depending on the variety. 

In the fifth year of the special agronomy project, youth will explore sunflowers! There are two types of sunflower production in Nebraska. There are those grown for oil production, and those grown for human food consumption referred to as confectionery seeds. A portion of the oil seed production is used in the bird seed industry. Sunflowers are grown throughout the state of Nebraska with the greatest concentration in western Nebraska. The variety we will be growing is a high oleic hybrid. Its oil profile combined with a nice black seed color ensures multiple market options.

Interested youth are asked to contact the Extension Office at 402-372-6006 with their order by March 1. Seeds are $1.00 per packet and one per youth. Youth must enroll in Agronomy in 4-H Online to bring the exhibit to the county fair. 

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE: January 20, 2025

4-H Communications Contest

This year’s Cuming County 4-H Communications Contest will be held on Tuesday, March 18th beginning at 6:00 p.m. at West Point-Beemer Elementary School. This contest is open to 4-H youth ages 8-18 and topics that youth can compete in include Public Speaking, Public Service Announcement, Presentations, Impromptu Speech, and Video Communications. 

Registration is open and available online at go.unl.edu/communicationscontest . Registration will close at 4:30 p.m. on Tuesday, March 11^th.

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE: January 20, 2025

Cuming County 4-H YQCA 

Nebraska requires all 4-H members exhibiting beef, bucket calves, goat, sheep, swine, dairy cattle, poultry, and rabbits to be trained or tested. The options available are: 

ONLINE COURSE COMPLETION 

• $12.00 per member for completion of modules which must be completed annually 

FACE-TO-FACE TRAINING 

• Held Wednesday, May 28 at 1:00 p.m. at Cuming County Fairgrounds 
• Must pre-register, pay $3.00 fee, and take a pre & post test 
• This training is good for one year 

Link to Register: yqcaprogram.org 

• Registration HELP video: https://www.youtube.com/watch?v=wZHW2qtMlOc 

ONLINE TEST-OUT 

• Available to youth in the first year of Intermediate (age 12) and Senior (age 15)
• There is no test out option for Juniors 
• Participants have only one chance to take the test-out option online. 
• Test-Out Costs: 
• Intermediate: $36 ($12 x 3 years of certification) 
• Senior: $48 ($12 x 4 years of certification)

 YQCA must be completed by JUNE 15^th. 

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE: January 20, 2025

Your 2025 4-H Council

The new 4-H Council members have been selected! You have some wonderful representatives who are there to be your voice should you have any suggestions or concerns.  

Your 2025 4-H Council are: President – Dane Miller, Vice President – Krista Prinz, Secretary – Jenny Wuestewald, Treasurer – Kelly Leeper. Additional Council members include Connor Klitz, Megan Stalp, Kristie Ruskamp, Jennifer Jacobsen, Ryan Meier, and Becke Pierce. The 4-H Council youth members include Madeline Thiele, Ian Schiller, Campbell Consbruck, and Charlie Dinslage. 

These members:  

• Determine and make decisions on county 4-H policy  
• Assist Extension staff on program planning  
• Are your link between 4-H members, leaders, the County Extension Board, and the public  

These members are here to serve you! They meet every other month, and the meetings are open to the public. Please feel free to call the Extension Office or email us with your concerns. Our goal is to “Make the Best Better,” and we can’t do that without you.

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE:  January 13, 2025

4-H Online is Open for Enrollment!  

To enroll, visit: http://v2.4honline.com  

• For returning families & volunteers, please do not create a new account; use your log-in credentials for 4honline used in previous years. Instructions can be found here: cuming.unl.edu  
• Enrollment instructions for new families & new volunteers can be found here: cuming.unl.edu  

**Please note the enrollment fee for Cuming County is $5.00 per member and is paid online with a credit card. There is no fee for leaders and volunteers.  

Contact the Extension Office at 402-372-6006 with any questions.  

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE: January 6, 2025

2025 Cuming County 4-H Special Photography Exhibit Theme 

This year’s 4-H Special Photography Exhibit theme is … “Beaks & Noses”. Photos must be taken in Cuming County during the current 4-H year. The 4-H member must take photos. 

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE: January 6, 2025

Innovative Youth Corn Challenge

We are delighted to announce the Innovative Youth Corn Challenge, a prestigious contest open to 4-H members (aged 8 and older as of January 1st) and FFA members (in-school members).

This competition is designed to guide participants through a comprehensive exploration of all facets of corn production, including aspects related to agricultural careers associated with corn production.

This competition not only fosters a spirit of innovation in corn production but also serves as a platform for recognizing dedication and excellence within the 4-H and FFA communities. We encourage all eligible participants to embrace this opportunity to showcase their skills and contribute to the advancement of agricultural practices.

The registration deadline is April 1st. For detailed guidelines and participation information, please refer to the https://cropwatch.unl.edu/youth/cornchallenge webpage.

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE: January 6, 2025

2025 4-H Special Garden Project

The 2025 4-H Special Garden Project is “Goldie Husk Cherry”. This old-fashioned fruit from the tomato family has sweet berries inside golden husks. The fruits can be eaten raw, dried, frozen, canned, or made into tasty treats like pies, desserts, or preserves.

This project is open to all youth of 4-H age, and it will give them the opportunity to learn about growing, harvesting, and exhibiting this unique fruit. The Special Gardening Project lets 4-H members try their hand at growing unusual vegetables, flowers, and herbs. The project allows experienced 4-H gardeners to grow something fun, new, and different while letting those new to gardening get their feet wet in this project area. 

Interested 4-H youth are asked to contact the Extension Office at 402-372-6006 with their order by February 5^th. Seeds are $.50 per packet. Youth must enroll in Horticulture in 4-H Online to bring the exhibit to the county fair. 

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE: January 6, 2025

Farrowed & Owned Cohort Registration is Open!

Registration continues for the 2025 NE 4-H Farrowed & Owned until February 1, 2025.

This opportunity is designed to enhance the educational value of the traditional 4-H swine project by focusing on swine production, accurate record keeping, and industry knowledge and engagement by the 4-H member.

**NEW for 2025**: Exhibit their Farrowed and Owned project animals at any Nebraska county fair. Exhibiting at the 2025 Nebraska State Fair is optional. All cohort members will participate in an interview at the 2025 Nebraska State Fair. Join the first session in February for more details!

Visit 4h.unl.edu/farrowed-owned to get started.

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SOURCE: Melissa Hagemeister, Extension Associate

RELEASE DATE: January 6, 2025

2025 Crop Production Clinics Begin

The 2025 Nebraska Crop Production Clinics will feature live presentations and present research updates, and information tailored to regional crop issues and grower interests. Sponsored by Nebraska Extension, the programs will be held on eight days throughout January, with the final clinic offered on Tuesday, January 28. The clinic on January 28 will be in partnership with the Nebraska Agribusiness Association Expo and will include free admission to the Expo tradeshow.

2024 Clinic Dates and Locations:

• Jan. 22 — Lochland Country Club, Hastings
• Jan. 24 — Holthus Convention Center, York
• Jan. 28 — Younes Conference Center, Kearney at the Nebraska Agribusiness Association Expo

Individual clinics will be customized to address topics specific to that area of the state, allowing attendees to engage with research-based information on the issues that may be faced locally.

Visit the Crop Production Clinics 2025 website for the most up-to-date information.

Registration is available online for each location. Pre-registration is required and costs $95.

Certified Crop Advisor credits will be available in crop production, nutrient management, integrated pest management, soil, and water management.

Pesticide Applicator Recertification

The clinics will offer commercial and non-commercial pesticide applicators an opportunity to renew their licenses in the general standards, ag plant, and demonstration/research categories.

The clinics are also a venue for private pesticide applicators to renew their licenses.

For more information, contact, Bob Wright clinics coordinator and Entomology Professor Emeritus, via email or at 402-472-2128. Registration questions can be directed to Connie Hansen, 402-472-8747.

Register @ https://agronomy.unl.edu/cpc/   

RELEASE DATE:  December 16, 2024

SOURCE:  Bob Wright, Professor of Entomology, Emeritus

Common Sense Farming and Ranching

Alfredo DiCostanzo, Beef Systems Extension Educator

University of Nebraska

Week of January 13, 2025

Issues to take into consideration by the beef industry in 2025

Just like that! We are starting the midyear of the third decade of the 21^st century. Development and ap0plication of emerging technologies is in full swing. Individuals in most countries have access to technology and computer applications available only to a few in previous decades.

What does this mean to those participating in the beef industry? Perhaps at an operation level not much, but responses to influences external and internal to the industry are fast and lead to highly responsive markets, which lead to rapid changes in prices of beef, cattle, feed, and other inputs.

Beef cow inventory and heifer retention. These items have been on our minds for at least two years. We all look with some degree of interest to the next USDA report on cattle inventory later this month. Considering that heifer retention has been light to nonexistent, given feeder prices and drought, the beef cow inventory is expected to be under 28 million cows placing it as the lowest beef cow inventory since 1962. 

Carcass weights and beef production. Beef production through the end of November in 2023 and 2024 was nearly identical (24.8 billion pounds). Heifer and steer slaughter counts were also similar (23.6 million); heifers made up 40% of the harvest both years.  Declines in beef (18%) and dairy (12%) cow and bull (7%) slaughter counts were made up by 2% plus heavier steer and heifer carcass weights (i.e., beef of greater quality). 

This would mean that, if intentions to retain heifers in 2025 approach one percentage unit, using average slaughter weights and counts from 2024, one would expect to see a deficit of 80 million pounds in 2025 for every percentage unit heifer retention. Fewer cows in inventory from previous years would also represent fewer fed cattle to harvest in 2025. 

How big will this decline be? This is a difficult figure to predict. 

During herd rebuilding years, approximately 2 million beef cows are harvested yearly. During herd liquidation years, from 3 to 3.5 million cows are harvested yearly. In 2014 (2.4 million) and 2024 (2.7 million), the number of beef cows harvested declined dramatically from the previous liquidation year highs of 3 to 3.5 million. Concurrently, steer and heifer slaughter counts declined from 23.2 to 21.9 million head between 2013 and 2014 but they have not declined between 2023 and 2024. A large decline in steer and heifer slaughter counts is expected. 

During the current cycle, between 2022 and 2023, steer and heifer slaughter dropped over 1 million head. During the previous cycle, between 2013 and 2014 and again between 2014 and 2015, steer and heifer slaughter dropped over 1 million head each time. Therefore, it is safe to expect that the industry is due to see a large drop in fed cattle harvest even if intentions to rebuild the herd are not expressed. 

I believe it would be safe to project that 1 million fewer head of cattle (steers and heifers) will be harvested in 2025.  This figure would include any heifers retained for heifer expansion. Beef and dairy cow slaughter is not expected to exceed 2.5 million. Using average carcass weights for all cattle harvested in 2024 (850 lb), one would expect to see a decline in beef production of 850 million pounds (approximate that figure to 1 billion pounds). Definitive intentions to retain heifers in 2025 will increase this deficit.

Demand and prices. Interestingly, beef production from 2021 to 2024 averaged 25.5 billion pounds. During the last cycle, between 2012 and 2014, beef production averaged 23.2 billion pounds. Therefore, the beef industry proved two things: 1) it can produce more beef with fewer cattle, and 2) the beef produced is of greater value.

With these observations in mind, we can expect the American consumer to continue to purchase beef at increasing prices. However, saying this is expectation is limitless is not wise. On the other hand, other factors external to the price of beef such as fuel, housing or a greater calamity befalling humanity would motivate the American consumer to consider alternatives to consuming beef.

Factors that will slow or stop the cattle price hike. One was already mentioned: economic factors forcing the consumer to look to alternatives to consuming beef. 

Within the beef industry, any strategy adopted by packers or resulting from government intervention that facilitates access to lower priced beef imports would have a negative effect on prices (packer purchase of less expensive lean trimmings in 2015 contributed to a rapid decline in fed cattle prices). 

Lastly, as is always the case, eventually, heifer retention will lead to greater cattle inventories and supply of cattle and beef. However, ensuring that more heifers survive to weaning and breeding should reduce the need to keep more heifers away from feedlots to build the herd.

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Week of December 30, 2024

Beef Demand: A success story

As we get ready to wrap up 2024, it may be a good time to visit one excellent news of the year. If Time Magazine would pick item instead of “person of the year,” beef demand should be a good contender.

Why? You might ask. 

Recent publications by various economists and a review of beef production statistics and fed cattle prices tell an exciting story about beef demand. 

Through the end of October of 2024, US beef production was 22.6 billion pounds. During the same period in 2023, US beef production totaled 22.5 billion pounds. In Nebraska, from January to October of 2023, the live negotiated steer price was $176/cwt while during the same period of 2024, live negotiated steer price in Nebraska was $187/cwt. In other words, in the US, as much beef was produced from January to October of 2024 as in 2023 but fed cattle prices were higher. 

For those of us working in this industry in the 1990’s, a quick look at statistics at that time would be sufficient to get excited. In each 1992 and 1993, US beef production totaled twenty-three billion. Yet the difference in live fed cattle price between 1992 and 1993 was only $1/cwt. 

Applying price differentials for Nebraska live negotiated steer price between 2023 and 2024 ($11/cwt) to US beef production from January to October of 2024 results in an additional 2.5 billion dollars in revenue at the farm gate in 2024. The same cannot be said for the differential in price and production that existed between 1992 and 1993. 

In terms of deflated all-fresh retail price, 2024 will come in at or above $6.10/lb. with a yearly disappearance of nearly 60 lb. per capita. Beef per capita disappearance in 2010 was similar but it occurred with a deflated all-fresh retail price of $4.60/lb.

What changed?

Much has changed since 1992. Although a few might argue, one of the most dominating factors of change is genetics. Concern for lack of uniformity and size of the cowherd in the 1990’s led to concentration of efforts by seedstock and commercial cow-calf operators to find balance between maternal and performance and carcass traits. Improvements in cattle nutrition and management and housing, and access to technologies that sustain health (vaccines, biologicals, and antibiotics) and enhance feed conversion efficiency (implants, ionophores and beta-agonists) continue to support efforts by those who make genetic decisions. 

Was there a single target that helped to focus the producer’s efforts?

In an industry heavy with independent thinking, a single trait or group of traits that resulted in marketing incentives and disincentives had to become the focus; else, each of us would be chasing a different endpoint. The focus was USDA Quality Grade. Although USDA beef grades were established over 100 years ago to ensure fair trade, their utilization as a marketing tool was not significant until USDA Certified Beef Programs were established. 

The first one? Certified Angus Beef. 

However, Certified Angus Beef became a USDA Certified Beef Program in 1978. The market (i.e., the consumer) needed to mature to a level where high-quality beef was something they demanded.

Efforts by National Cattlemen’s Beef Association Beef Checkoff program, cooperating Land Grant Universities, private initiative including other USDA Certified Beef Programs responded to consumer signals and have provided what the consumer wants and needs to enjoy beef consistently. 

As we close 2024, live cattle prices are reaching new highs yet supported by continued demand for beef in the US and abroad. Many economists close their comments on current price trends by warning that the consumer may be reaching their limit for how much they can spend on beef. 

Does this author believe there is a limit? Yes. Yet, we have been testing that limit since 2022; really, since 2020. After all, we have discussed here that food expenditures are still a small proportion of the yearly household budget for the American consumer and that, on average,  the American consumer makes sound financial decisions.

Have a Happy New Year, and the best to you and yours in 2025!

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Week of December 16, 2024

New World screwworm in Mexico: what does it mean to the US?

Alfredo DiCostanzo* and Grant I Crawford †

*University of Nebraska Extension Educator

and

† Merck Animal Health Associate Director—Cattle Technical Services

You may have heard folks say: “farming (or ranching) is not for the faint of heart”.  Events of the last five years certainly support this statement including the fire at the Tyson plant in Holcomb, KS, the COVID pandemic, ensuing world unrest resulting from invasion of Ukraine by Russia, ransomware attack of JBS beef and pork plants in the United States, rampant inflation with a threat of economic recession leading to increases in interest rates, drought, high grain and fuel prices, avian influenza found in dairy herds, and now, tight beef supplies. 

As if the industry has not experienced the effects of enough external factors, the chief veterinary officer of Mexico notified the United States Department of Agriculture’s Animal and Plant Health Inspection Service (USDA-APHIS) of a positive detection of New World screwworm (NWS) in Mexico. 

It is important to emphasize that the NWS was not discovered in the United States or at a US-Mexico border checkpoint.  Mexico officials reported to USDA-APHIS on November 24, 2024, that an animal (not identified as cow or growing cattle) was confirmed positive to be carrying NWS.  This individual animal was on a load of cattle being transported into Mexico from a Central American country.   

Incidentally, NWS was effectively eradicated from the United States in 1966 using the sterile male insect technique (dropping boxes of live, sterile male flies in regions where NWS existed including in Mexico and Central America).  Yet, the threat of re-introduction into the United States never stopped.  A physical barrier, the Darien Gap, and active monitoring of cattle movement were measures employed by USDA-APHIS and the animal health organizations of countries in Central America and Mexico to prevent the spread of this insect.  Illegal movement of cattle through the Darien Gap and between Central American countries and Mexico nullifies efforts to keep NWS out of countries relying on border surveillance.

The immediate response by USDA-APHIS was to close the border to importation of cattle coming from Mexico into the United States.  The border will remain closed to cattle imports from or transiting through Mexico until further notice.  Approximately 1.2 million head of cattle are imported from Mexico annually.

At a time when supply of feeder cattle is limited by reductions in the United States cowherd inventory, closure of the border to importation of Mexican feeder cattle led to a bullish response in Feeder Cattle Futures.  Feeder Cattle Futures increased $4/cwt since news of NWS discovery was released. 

What is New World screwworm, where is it found, and how does it affect cattle?

New World screwworm is a name given to the maggot (not a worm) of a fly (blow fly) which lays eggs in the borders of open wounds or at the edge of orifices of mammals.  In contrast to other blow fly species that lay eggs, which develop into maggots that consume dead or decaying flesh, females of the fly Cochliomyia hominivorax lay their eggs on the borders of open wounds (or the navels of newborns) or the edges of orifices (including nostrils, mouth, eyes and rectal and genital orifices) of live animals where maggots emerge and burrow into the tissues surrounding the wound.  It is this burrowing (or screwing) action from where the word screwworm is derived. As its name implies, New World defines the region where the fly is found and is not to be confused with Old World screwworm fly (Chrysomya bezziana).  Although once the larvae (maggot) emerge, the effects on the host are similar.  

Maggots emerge from eggs 12 to 24 hours after being laid (a single fly lays about 340 eggs) and begin feeding immediately.  Eggs are laid so that the maggot emerges with head (and mouth) facing down into the wound.  As maggots feed on live tissue, the wound is enlarged and deepened.  Prior to eradication in 1966, the NWS was considered one of the most damaging pests of cattle and sheep in the United States. 

What are the United States (and Mexico) doing to prevent the spread of this threat?

The USDA-APHIS maintains an NWS pupae sterilization facility in Panama through The Panama - United States Commission for the Eradication and Prevention of Screwworm (COPEG).  As of November 23, 2024, COPEG had developed over 99 million sterile male pupae weekly and flown 25 sorties to drop the sterile males.  Since November 24, 2024, Mexico reported that COPEG had flown additional sorties of sterile male pupae drops in the area where NWS was discovered. 

In addition to this approach, USDA-APHIS is continuing to work on development and enforcement of animal movement controls and on increasing passive and active surveillance, outreach and education in impacted areas.

The USDA-APHIS has long had safeguards in place to prevent invasive pests from crossing the US-Mexico border.  These include a requirement for all imported cattle to be submerged in a parasiticide (coumaphos) dip vat prior to entry into the United States.  Though this measure is taken to control cattle fever ticks, it should also control any active screwworm infestations.

What do United States producers need to do?

1. Continue to work with their brokering firm and USDA-APHIS when importing cattle or other live animals from Mexico and other countries.
2. Step up surveillance for wounds followed by proper treatment of wounds and navels of cattle (and other mammals) on their feedlots and ranches.
3. Immediately report to their veterinarian any wounds or other lesions, lacerations which are not healing or enlarging.  
4. As a reference, the maggot of NWS is not killed by veterinary products labeled to treat internal parasites (real worms).  That is NWS is not killed by “white”, drench dewormers.  The effect of most avermectins or insecticides applied as pour-on is temporary and may not directly affect the maggot.  Because the NWS maggot targets live tissues anywhere on the body, injectable avermectins are more effective at reaching the tissue on which maggots are feeding.

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Rural Health

Hannah Guenther, Extension Educator

Week of January 20, 2025

How to Stock Your Fridge, Freezer, and Pantry 

We’ve all been there – that point in the evening when you go to the fridge to see what you can make for dinner to find some leftover rice, some shredded cheese, and half a container of milk. Take out it is! But in all seriousness, we’ve all hit a point of desperation when it’s time to replenish the fridge – but do you shop for your pantry and freezer also? To stick to your health goals, it is important to stock up on nutritious foods so that they are readily available, and you are then less likely to rely on fast food options. Today, I am going to share with you how to stock your fridge, freezer, and pantry so that you are prepared and ready to make nutritious and healthy meals all week.

The Fridge 

We’ll start by working our away around the perimeter of the store where fresh and perishable foods are kept. Start by filling your fridge with a variety of fresh fruits and vegetables, remember you will not eat more vegetables if you do not buy more vegetables. Oranges, apples, squash, and spinach are all in season during the cold winter months. The other thing I always try to have in my fridge is fresh citrus and herbs. This allows you to flavor your food without added calories and fat. As you make your way around the store, add some plain Greek yogurt to your cart. This is a great with honey and fresh fruit for a healthy dessert or it can replace ½ the butter in your baked goods! As you make your way to the dairy section, add low fat milk and string cheese to your cart. During winter months, vitamin D is lacking so it is important to get enough from your diet from dairy sources. Finally, include lean protein sources that can be the base of a variety of meals such as lean ground beef, skinless chicken breasts, and lean pork chops. 

The Freezer

Even though it’s freezing outside, I still shop the freezer section. The first thing I pick up is a bag of frozen shrimp because it thaws quickly and can easily be added to a pasta for stir fry for a quick, healthy dinner. Next, I pick up multiple bags of steamable vegetables including peas, cauliflower, and broccoli. It is important to me that we have a vegetable for dinner each night and the steamable, frozen options make that possible. Two bags of frozen berries always make their way into my cart for smoothies, yogurt parfaits, or to add to pancakes or muffins. Breakfast is always a little stressful during the week, but frozen whole wheat waffles make it a little easier! Finally, I always pick up a frozen pizza or two because in all honesty I love them, and they have saved our family from eating cereal for dinner many a time. I like to buy a hamburger pizza and then add my own vegetables, like peppers, mushrooms, and spinach, for some added nutrition. Even if it’s frozen outside, the freezer section has a variety of foods that can be the base for some nutritious meals. 

The Pantry

The final stop at the store is down the center aisles to stock the pantry. A well-stocked pantry is a home cook’s best friend in times of trouble! Many will say “Avoid the center aisles” but these center aisles are full of nutritious staples. So many meals can be made with a few pantry items. The first thing I always pick up for the pantry is a jar of pasta sauce and a box of whole wheat pasta. When running low on fresh fruit, I love to keep a jar of applesauce in the pantry so that we can still get in our daily fruit. Remember that any fresh, frozen, or dried fruit or vegetable is considered a serving. In terms of vegetables, I love to have canned beans, green beans, corn, pumpkin, and tomatoes at all times. Canned beans and corn can be added to tacos or to a casserole. The canned green beans can be enjoyed on their own or added to a pot of soup. But my vegetable pantry staple without a doubt is pumpkin. I add it to muffins, pancakes, or even a smoothie all winter long! 

In order to stick to your health goals, make sure you are stocking your fridge, freezer, and pantry with healthy food options. Now it’s time to make my grocery list! 

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Week of January 6, 2024

How to Drink Less Alcohol to Reduce Your Cancer Risk

The United States Surgeon General, Dr. Vivek Murthy, has highlighted the connection between alcohol and cancer risk. Alcohol is the third leading cause of preventable cancer, behind tobacco and obesity, increasing the risk of at least seven types of cancer, according to the U.S. Department of Health and Human Services. This report has sparked conversations among individuals and communities, often accompanied by mixed emotions. Many of us recognize that alcohol is not necessarily "good" for us, yet it remains a significant part of social interactions and, for many, a regular routine. Today, we will explore the health effects of alcohol consumption and discuss strategies to drink less, reducing your cancer risk.

What is alcohol? Alcohol is a distilled or fermented drink that can impair cognitive abilities and affect multiple organ systems, including the heart, oral cavity, liver, gastrointestinal tract, nervous system, lungs, muscles, pancreas, and bones. Through the distillation process, a liquid rich in hydrocarbons known as ethyl alcohol or ethanol is produced. This substance influences our bodies and, over time, can lead to dependence.

Binge vs. Heavy Drinking? Currently 20.5% of Nebraskans report excessive drinking. 

• Binge drinking is 4+ drinks for women or 5+ drinks for men in a single occasion
• Heavy Drinking is 8+ drinks for women and 15+ drinks for men per week 

Learning what constitutes binge vs. heavy drinking is pretty eye opening, so how can we reduce our alcohol intake to reduce our cancer risk?

Take Inventory: For one week, write down every time you drink and how much. This exercise can be illuminating, as it helps you identify patterns and triggers. Take it a step further by noting why you are drinking. Was it for a social event, to unwind, or simply out of habit? This awareness allows you to define clear, realistic goals tailored to your lifestyle.

Non-Alcoholic Alternatives:As someone currently participating in Dry January, I’ve found that having alternatives makes a significant difference. Here are a few of my favorites:

• Beer Alternative: Blue Moon NA is my go-to when I’m craving a beer.
• At the Bar: I order a club soda with lime, which feels refreshing and social.
• At Home: A tart cherry mocktail hits the spot. To make it, pour 4 oz of tart cherry juice into a wine glass, top with sparkling water, and add a squeeze of lime. It’s a simple, satisfying replacement for traditional alcoholic beverages.

Be Prepared: One of the most challenging aspects of choosing not to drink is worrying about what others might say. This concern is often self-imposed. As an adult, you have the right to decide whether or not to drink, and most people are accepting of that choice. Approach social situations with confidence in your decision, and you may find the issue is less significant than you imagined.

If you Slip, Get Back on Track: Like any new habit, one mistake or misstep does not mean failure. Lifelong behavior change is about finding what works for you and your lifestyle. Perhaps you cut out one drink, choose not to drink on weekends, or become more mindful of your alcohol consumption overall. Each of these steps is a move in the right direction, helping you reduce your alcohol intake and, ultimately, your cancer risk.

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Week of December 23, 2024

And that’s The Way the Cookie Crumbles …

‘Tis the season for baking cookies! This past weekend I dusted the flour off my mixer and whipped up a batch of soft gingerbread cookies followed by chocolate cookies. Whether you are making them for yourself, for your neighbor, or for Santa, baking cookies is a pivotal part of the holiday season. We have all baked a batch of cookies, but have you ever stopped to learn about the role of each ingredient? The butter, sugar, eggs, flour, baking soda/powder, and salt that are found in most cookie recipes each play a specific role in creating a delicious outcome. So, in honor of holiday baking, today I am going to go through each ingredient in my favorite chocolate chip cookie recipe and share with you the role it plays in the recipe. 

1 cup Butter 

The first ingredient in almost every cookie recipe is butter or fat. This plays a big part in the flavor and texture of the overall cookie so butter, in my opinion, is always the best choice for flavor and texture. The fat present in a cookie plays a major role in the cookies by making them tender because the butter will coat some of the flour present in the recipe and protect it from combining with the liquid ingredients which ultimately creates a tender soft cookie. 

3/4 cup White Sugar

Sugar most obviously makes our cookies sweet but depending on the kind of sugar you are adding it plays a different kind of role. White sugar helps your cookies brown due to the Maillard Browning reaction. Once the cookie dough reaches a certain temperature in the oven, the white sugar in the dough will begin to caramelize which creates the beautiful brown color we so desire in a cookie. This caramelization is also a great way to know your cookies are done baking. When you can smell them, they are done! White sugar also creates a crisper cookie as it absorbs water in the dough and promotes the spreading of the cookie as the sugar melts during the baking process. 

3/4 cup Brown Sugar

Most cookies have a ratio of white to brown sugar for optimal qualities of both kinds of sugars. Brown sugar is white sugar with molasses and makes cookies chewy and moist. Brown sugar is also slightly acidic which reacts with our baking soda to leaven the cookies. 

2 Eggs

Eggs are the main source of liquid and protein in a cookie recipe. The liquid allows the proteins in the flour to come together and the protein found in the eggs helps provide structure to the cookies. 

2 1/4 cup Flour

I will say that although all the ingredients had an effect on the outcome of the cookies, removing the flour from the cookies was definitely the batch most altered. Flour is definitely the glue that holds the ingredients. When flour is combined with a liquid, gluten (the protein found in wheat) combines together to form the structure of baked goods. It is what allows the cookie to support and sustain the chocolate chips throughout the dough. Chewier cookies will have less flour, while cakier cookies will have more flour. 

1 tsp Baking Soda

Baking soda and Baking Powder are not created equal. Both are leaveners which are rising agents for baked goods, they also promote browning. Baking soda is only to be used when an acid is present like buttermilk, yogurt, or brown sugar. Baking powder on the other hand is used when no acid is present and contains a little bit of acid and as well as a neutralizing agent. If you use baking soda in place of baking powder it can cause an acidic, metallic taste to your cookies so make sure you check your recipe! 

1 tsp Salt

The unsung hero of my cookie recipe is without a doubt the salt. I feel like many people are afraid to add it or do not add enough and it is absolutely vital for flavor and as well as aiding in the protein development of the dough. I use one full tsp of salt in my cookies and salted butter. I swear it is what makes them so memorable for everyone who tries them. 

1/2 bag of Chocolate Chips

If you really want to take your cookies to the next level, use a combination of semi-sweet chocolate chips, milk chocolate and dark chocolate chunks.

After this article, I’d say you’re one smart cookie!

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Week of December 9, 2024

How To Avoid Microplastics in the Kitchen

If you have talked to me recently, you have heard me talk about microplastics. I am finishing my second semester of my MPH program which includes the course, “Environmental Health.” By far, it has been one of the most fascinating classes I have ever taken and I am sad to see it coming to an end. Each week we looked at a different environment and the exposures that come with that. Plastics have become integrated into our daily life, and I don’t believe they are going anywhere, anytime soon. Plastics also serve a valuable role in our society but accumulation of microplastics in our body poses a serious health risk. 

Microplastic accumulation in the body, oxidative stress and cellular damage, microbiome disruption, and chemical toxicity are a wide range of impacts that microplastic exposure can have on our health. With diet being the #1 cause of microplastic consumption, here are some simple swaps you can make to reduce your exposure. 

1. Filtered Water and Reusable Water Bottles. The #1 cause of microplastic exposure comes from drinking water. From the degradation to pipes and single use water bottles that have been exposed to heat, microplastics make their way into our water. A simple swap is to drink and use filtered water in the kitchen and to avoid single use water bottles. Make it a habit of throwing a stainless steel or glass water bottle and refill throughout the day. Did you know most targets, airports, gas stations, and restaurants will allow you to fill up your water bottle for free?
2. Wood or glass cutting boards. Plastic cutting boards are nice for their ability to just be thrown into the dishwasher at the end of food preparation, but repeated cutting can mean an unwanted ingredient in our meal … plastic. Wood or glass cutting boards are preferred in terms of reducing microplastic exposure. But how do you keep your wooden cutting board clean? Wooden cutting boards need to be handwashed under warm water. The key to avoid warping is to ensure that the entire board gets wet. From there you can just use dish soap to clean followed by air drying. If you have a stubborn stain or smell, simply sprinkle with salt and scrub with ½ a lemon. 
3. Do not microwave plastic. I know I am beginning to sound like a broken record, but I think it’s because I have realized how much plastic I was microwaving! Tupperware, steam-able bags of vegetables, trader joes’ meals, and so much more. One of the easiest ways to avoid microplastics is to not microwave, this means moving food to glass or ceramic prior to cooking. One simple swap I’ve made is steaming vegetables; to safely steam add vegetables to a large glass bowl and add 2-3 tbsp of water. Top with a dinner plate – it shouldn’t be completely airtight. Microwave for 4-5 minutes followed by draining leftover water and you have steamed vegetables ready for serving. 

I hope this article doesn’t scare you or turn you against plastic, but I do hope it opens your eyes to microplastics and small swaps you can make in your kitchen to reduce your environmental exposure.

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