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Food & Family Media

Safety Tips for Celebrating July 4th                        News Column                           Radio
Gathering with family and friends to celebrate Independence Day is a longtime tradition.  Doing so safely is key to making the holiday enjoyable and memorable. Enjoying food and family is a usual part of most holidays but the 4th involves another element, fireworks.

Holly Miner, Nutrition, Food Safety and Health Agent

- June 27, 2022

Bargain Bites: Eating Right When Money's Tight               News Column                    Radio
I think it is safe to say, we have all seen the rise in food costs happen over the past several months. Although this increase in cost can seem overwhelming, there are ways to stretch your food dollars.

Katherine Pinto, EFNEP and SNAP-Ed Agent

- June 7, 2022

Kitchen Kids Camps Cook Up Fun with Food                  News Column                      Radio
Hungry? Want your children to make a quick snack but are not sure they have the skills to do so safely? Attending Kitchen Kids Camp will allow youth to learn basic skills to prepare foods at home quickly, easily and safely.   

Holly Miner, Nutrition, Food Safety and Health Agent

- May 24, 2022

Building a Better Tomorrow                       News Column                                Radio
Good health is something we can build over time. We can do this by ensuring that we have the right tools and materials to build the foundation for a healthy life.

Katherine Pinto, EFNEP and SNAP-Ed Agent

- May 10, 2022

Preserve Foods Safely for Your Family's Health                  News Column                Radio
Whether you are experienced in food preservation or just starting, Kansas State University food scientist Karen Blakeslee recommends refreshing and expanding your knowledge base before you begin.

Holly Miner, Nutrition, Food Safety and Health Agent

- May 3, 2022

The Importance of Family Mealtime               News Column                     Radio
We all know that time spent together as a family is important—and also that sharing regular meals is particularly beneficial. But just how valuable is it that you all gather around one table and eat together?

Katherine Pinto, EFNEP and SNAP-Ed Agent

- April 13, 2022

Hide the Eggs Not the Bacteria!                        News Column                   Radio
When you are decorating, cooking or hiding Easter eggs, extra care is needed to enjoy them without the risk of getting sick. Here are some important safe handling tips to remember this time of year:

Holly Miner, Nutrition, Food Safety and Health Agent

- April 5, 2022

Eating Better on a Budget              News Column                    Radio
Have you ever been told that eating healthy is expensive? While sometimes this can be true; the key is knowing tips and tricks to get the best for less! There are many ways to save money on healthy foods that you’d like to eat.

Katherine Pinto, EFNEP and SNAP-Ed Agent

- March 10, 2022

Walk Kansas                  News Column                        Radio
Time flies when you are having fun.  And this year is no different.  2022 marks the 22nd year of Walk Kansas and the annual Walk Kansas event is back and stronger than ever. Walk Kansas will be held March 27 through May 21, teams of six are encouraged to sign up together and get moving. Participants can also sign up to do the activities individually. 

Holly Miner, Nutrition, Food Safety and Health Agent

- March 2, 2022

Create Better Health                 News Column                       Radio
January has come and gone, but there’s still time to create health goals for 2022- you are in charge of Creating Better Health for yourself! Eating healthy doesn’t need to be difficult or expensive, but it does take practice.

Katherine Pinto, EFNEP and SNAP-Ed Agent

- February 18, 2022

Chocolate Lovers Take Heart: Those Flavonoids in Chocolate Could Be Good for You        
News Column                     Radio
If you are a chocolate lover, there is good news. According to the latest research information, chocolate may actually be good for you.

Holly Miner, Nutrition, Food Safety and Health Agent

- February 9, 2022

SMART Goals Lead to Success                           News Column                             Radio
A New year means we have another 365 days to chase our goals! This can be exciting, but also very overwhelming if you have no idea where to start.

Katherine Pinto, EFNEP and SNAP-Ed Agent

- January 19, 2022

Improve Health Through Physical Activity                     News Column                    Radio
The Dietary Guidelines for Americans state that in addition to consuming a healthy eating pattern, regular physical activity is one of the most important things Americans can do to improve their health.

Holly Miner, Nutrition, Food Safety and Health Agent

- January 12, 2022

What is Diabetes and How to Effectively Manage It           News Column                       Radio
Diabetes is a chronic condition that you can learn how to self-manage. Diabetes is caused by the bodies’ improper handling of the carbohydrates we eat and the amount of insulin our pancreas releases in response to our meals or stress.

Holly Miner, Nutrition, Food Safety and Health Agent

- December 20, 2021

Healthy for the Holidays                     News Column                             Audio
Is fitness on your mind this time of year? If your answer was ‘no’, you are not alone! December is a busy month! There are often school projects wrapping up, after school activities with extra performances or events, end of year projects at work, not to mention all the prep work for the holidays.

Katherine Pinto, EFNEP and SNAP-Ed Agent

- December 15, 2021

Healthy Holidays: 
Start the New Year by Spending a Few Dollars to Save Your Life!       News Column                Audio
There are some important factors to consider and be aware of with carbon monoxide.

Holly Miner, Nutrition, Food Safety and Health Agent

- December 8, 2021

Turkey Talk                         News Column                                 Audio
The holidays are upon us, and as we prepare for our family and friends and all those delicious holiday meals, we need to keep safe food handling procedures in mind. 

Holly Miner, Nutrition, Food Safety and Health Agent

- November 16, 2021

Create a Salad                             News Column                               Audio
Are you needing a fast, healthy, and easy meal? As the holidays creep closer and closer each day, our days become busier and more filled with all the sweets the holidays have to offer. This season also offers a lot of fall flavors that pair nicely together tossed in a salad!

Katherine Pinto, EFNEP and SNAP-Ed Agent

- November 9, 2021

Healthy Holidays Focus on activity and Food                       Article                            Audio
The holidays are coming but your exercise and diet routines do not have to change with it.  It may seem, at times, that the holidays cause changes in our exercise and diet routines.  But by making a few modifications we can continue to be physically active and eat healthy even during the holidays. 

Holly Miner, Nutrition, Food Safety and Health Agent

- November 3, 2021

Healthy Holidays Focus on Halloween               Article                            Audio
The holidays are fast approaching, and many families enjoy preparing and eating many special foods. While family traditions are fun, we enjoy the anticipation of these events and making healthy choices may not be the first thing on our minds.

Holly Miner, Nutrition, Food Safety and Health Agent

- October 12, 2021

Be Food Safe                           Article                               Audio
A critical part of healthy eating is keeping foods safe. Individuals in their own homes can reduce contaminants and keep food safe to eat by following safe food handling practices. Four basic food safety principles work together to reduce the risk of foodborne illness—Clean, Separate, Cook, and Chill.

Katherine Pinto, EFNEP and SNAP-Ed Agent

- Oct 6, 2021

What Does That Date Mean?          Article                                  Audio
The United State Department of Agriculture (USDA) estimates that 30 percent of the food supply is lost or wasted at retail and consumer levels according to the website:  http://www.usda.gov/oce/foodwaste/sources.

Holly Miner, Nutrition, Food Safety and Health Agent

- September 8, 2021

What's on your Menu?                     Article                                  Audio
Do you find yourself scrambling to come up with what your next meal is going to be? Have you ever looked down at the clock and realized it’s lunch and you head to your favorite fast-food stop? Planning your weekly meals is not only good for your health, but it’s also good for your wallet!

Katherine Pinto, EFNEP and SNAP-Ed Agent

- Aug 1, 2021

Herbs- Fresh,Delicious, and Easy                  Article                    Audio
Every spring, my backyard garden gets tilled and seeds get planted. With some time and effort, the seeds turn into delicious vegetables. Now, there is no effort by me – my husband has the green thumb of the family. On the other hand, I have a “black” thumb. No matter my efforts, I struggle with keeping plants alive. If you are like me, there is hope. Keep reading for some sage advice!

Lacy O’Malley, SNAP-Ed Nutrition Educator Agent

- August 27, 2021

MyPlate Portion Sizes                      Article                         Audio


When making changes to your eating habits, it is best to keep things simple.  Eating healthy is important at every stage of life and can have positive effects that will last a lifetime.  

Holly Miner, Nutrition, Food Safety and Health Agent

- August 2, 2021

Cucumbers                       Article                         Audio
We hear it all the time… and I've probably said it to you before too… drink more water! But, did you know there are other hydration options? You can get some water from the foods you eat too!

Lacy O’Malley, SNAP-Ed Nutrition Educator Agent

- July 26, 2021

A Healthier Tomorrow                                   Article                          Audio
Each day we wake up and are presented with two options: we can stay put where we are OR we can take the next step into something better!

Katherine Pinto, EFNEP and SNAP-Ed Agent

- July 21, 2021

MyPlate is The New Guide in Town                  Article                          Audio
If you are like me, you grew up learning about the USDA’s Food Pyramid. That has been replaced with MyPlate. You might be wondering - what is MyPlate? Instead of a pyramid of foods to eat during the day, MyPlate simplifies eating healthy; it provides a guide or map for what we should eat at each meal, taking out some of the guesswork.

Lacy O’Malley, SNAP-Ed Nutrition Educator Agent

- July 8, 2021

Pick A Peck of Peppers This Summer                     Article                           Audio
Peppers come in a variety of colors, shapes, sizes and flavors ranging from sweet to spicy hot. They are a colorful addition to any meal or they can be enjoyed as a snack on their own. The bell pepper is the most common pepper in the United States.

Holly Miner, Nutritution, Food Safety and Health Agent

- June 25, 2021

Hearing Loss: Are You at Risk?                               Article                           Audio
I recently gave a program on Noise Induced Hearing Loss (NIHL) to a group of farmers, gardeners, and business people.  The surveys completed after the program showed that most people were not concerned about Noise Induced Hearing Loss prior to the program.
After the program most were concerned and planned to take action to prevent NIHL.

Holly Miner, Nutritution, Food Safety and Health Agent

- June 2, 2021

Which Drinks Have the Most Sugar?                                    Article                      Audio
How many of you drank a sweet tea today? Or a soda? How about the caramel latte or juice from this morning? All of those drinks are sweetened beverages that usually have added sugar.

Lacy O’Malley, SNAP-Ed Nutrition Educator Agent

- May 27, 2021

Be Food Safe:  Prevent Foodborne Illnesses through Cleanliness             Article                       Audio
Spring has long been the time of year for annual cleaning projects around our homes. However, when it comes to safe food handling, everything that comes in contact with food must be kept clean all year long.

Holly Miner, Nutritution, Food Safety and Health Agent

- May 12,2021

Make Half Your Grains Whole                                       Article                     Audio
The USDA recommends that half of your grains are whole grains. But what does that mean, and why should you do it? Let’s look into it!

Lacy O’Malley, SNAP-Ed Nutrition Educator Agent

- May 5,2021

New Nutrition, Food Safety and Health Agent            Article                    Audio
Hi, I am Holly Miner, your new Nutrition, Food Safety and Health Agent for K-State Research and Extension, Wildcat District. I grew up on a grain and livestock farming operation in NE Nebraska.  Upon high school graduation I attended the University of Nebraska – Lincoln and obtained a B.S. and later returned to earn a M.S. degree.....

Holly Miner, Nutritution, Food Safety and Health Agent

- April 21,2021

Moving More Throughout the Day               Article                    Audio
As a kid, I loved to play outside. I would build forts, go on adventures in the forest, have tea parties in a secret garden – we were always on the move. As an adult, I find myself sitting and working, sitting and driving, just sitting all the time. And I am not alone – the CDC says that in the United States, we have what is called a sedentary lifestyle, where most adults spend a lot of time sitting down.

Lacy O’Malley, SNAP-Ed Nutrition Educator Agent

- April 13,2021

Spring Has Sprung!                    Article                       Audio
The birds are chirping, the flowers are blooming, and the bees are buzzing. What does this all mean? Spring is here and the world outside is coming back to life. Officially, spring is from March 20th to June 20th

Lacy O’Malley, SNAP-Ed Nutrition Educator Agent

- March 25,2021

March is National Nutrition Month!            Article                  Audio
March is National Nutrition Month, from the Academy of Nutrition and Dietetics, and this year’s theme is “Personalize Your Plate.”
“There is no one-size-fits-all approach to what we eat,” said Kansas State University food scientist Karen Blakeslee. “Every person has their own personal nutrition needs because of health goals, family backgrounds, bodies and taste.” 

Lacy O’Malley, SNAP-Ed Nutrition Educator Agent

- March 2,2021

Healthy Kid's Snacks                Article                  Audio
"Mom, can I have a snack?" "I'm hungry." "Dad, can I have some candy?" These are sentences I heard this weeeknd from my own child. I want to share some healthier options for the snack monster in your life. These are even good small bites for adults, especially for those wanting to watch their caloric intake.

Lacy O’Malley, SNAP-Ed Nutrition Educator Agent

- February 12, 2021

Cook and Store Food at a Safe Temperature                Article                  Audio
Food-related illness is something we all want to avoid. If you are one of the unlucky ones, you know why; if you have not experienced it then you want to keep it that way, trust me. One in six Americans will get a food-related illness this year. So how do we avoid it?

Lacy O’Malley, SNAP-Ed Nutrition Educator Agent

- January 19,2021

Creative New Ways to Celebrate                    Article                   Audio
The holidays are upon us and 2020 is coming to an end. I know many people are wanting
to celebrate for a variety of reason. No matter if you are celebrating a holiday, the end of the
year, or the fact you still are in one piece after a crazy year, most of us will be celebrating in a
different way than we usually do. 

Tyler Johnson, Expanded Food and Nutrition Education Program Agent

- December 23,2020

Reduce the Hassle of Holidaly Food Prep                     Article                 Audio 
Hosting family and friends at holiday meals doesn’t have to be exhausting.  Planning ahead and taking time to do some advance preparation are keys to creating more time to enjoy your party and your guests.   

Crustless Pumpkin Pie           Recipe
Looking to reduce the calories in your pumpkin pie, or feel your crust-making skills aren't top notch?  Try out this crustless pumpkin pie.  It's easy, lower in calories, and, best of all, it's so delicious you may not miss that crust at all!

Barbara Ames, Family and Consumer Sciences Agent

- December 15, 2020

Diabetes "You are in Control          Fact Sheet

Dining With Diabetes Meal Planning Using the Plate Method

American Diabetes Association 60-Second Type 2 Diabetes Risk Test

Focus on the "Stars" ...Healthier Holiday Cooking                   Article                          Audio
“Healthy” and “Holiday” don’t usually find themselves in the same sentence when discussing food. That doesn’t have to be the case, though!  Even though research shows a distinct correlation between our food choices and our risk of chronic diseases like diabetes and heart disease, that doesn’t mean you have to eat flavorless food and give up enjoying your favorite foods for the holidays. 

Focus on the Stars        Fact Sheet

Focus on the Stars        Altering Recipes for Better Health

My Holiday Plate Recipes               Recipes
Saving a few calories here and there in your holiday meal can add up to a lot less calories, which, in turn, can help guard against those extra pounds that can add up to unwanted weight gain and higher risk of chronic disease.
Consider these delicious but "lighter" versions of five traditional holiday favorite foods that can reduce calories and fat without sacrificing flavor.  They might just become part of a new tradition on your holiday plate.


Barbara Ames, Family and Consumer Sciences Agent

- November 19, 2020

Celebrate the Holidays Safely                   Article                       Audio
As holiday season approaches, I hear a lot of questions about what the holidays will look like this year.  The novel coronavirus, or COVID-19, had, and still is having, a huge impact on everyone. 

Tyler Johnson, Expanded Food and Nutrition Education Program Agent

- November 6,2020

 Easy Meals For Two or Just For You                 Article                    Audio
Do you feel like it just isn’t worth the time it takes to prepare a meal for only one or two people?  Do you find yourself settling for less healthy frozen dinners or take-out food more often than you would like?

Healthy Snacks as Meals                Handout
Short on time, or not hungry for a full meal? Eating small amounts of food as snacks throughout the day makes it easy to get the nutrients you need. Check out this handout from our Stay Strong, Stay Healthy program to see how you can make eating easy.

Barbara Ames, Family and Consumer Sciences Agent

- October 23, 2020


Joys of Fall Food                       Article                        Audio
Like it or not, the fall season is here.  I know not everyone enjoys the fall and winter months like I do.  At the same time, I have not found many people who dislike the flavors available during the fall.

Tyler Johnson, Expanded Food and Nutrition Education Program Agent

- October 9,2020


Want to Brush Up on Home Cooking Skills?         Article              Audio
For many, if not most, of us; one result of the COVID-19 pandemic has been that we are staying at home and cooking more family meals.  However, healthful, and great-tasting food preparation can be overwhelming if you are new to cooking or need a refresher.  If you are among those who would like to brush up on kitchen skills, the Cooking Basics fact sheets can help you get organized and plan and prepare nutritious and great tasting meals. 

 Barbara Ames, Family and Consumer Sciences Agent

- September 25, 2020


Rethinking Your Evening Snack            Article             Audio

In our very busy lives, we often find ourselves eating on the go or eating close to when we go to bed.  Although it is understandable (who wants to go to bed hungry, right?), eating too late can lead to a variety of health issues. At some point, everyone has eaten a meal or a snack right before bed. 

Tyler Johnson, Expanded Food and Nutrition Education Program Agent

- September 11,2020

Healthy Eating in a Hurry         Article             Audio

With back-to-school time quickly approaching, families may be looking at a more hurried lifestyle.  Whether kids are going back into the physical classroom or being schooled at home, there may well be less time to prepare those home-cooked meals that benefit both our health and our pocketbook. 
If this dilemma sounds all too familiar to you, be encouraged.  There are some things we can do to maximize the food prep time we have available and still accomplish our healthy eating goals even when time is in short supply!  Consider the tips in this article...

 Barbara Ames, Family and Consumer Sciences Agent

- August 28, 2020


Nutrition and Health            Article                  Audio

Now more than usual, people are looking for ways to stay healthy. In addition to good hygiene, good nutrition and hydration are essential. Eating a well-balanced diet and drinking enough water increases your immune system and lowers your risk of most chronic and infectious diseases.

Tyler Johnson, Expanded Food and Nutrition Education Program Agent

- August 13,2020


Preserve Fresh Produce with Safety in Mind         Article                  Audio

If you are PLANNING on home canning some of the wonderful produce from your garden, orchard, or from the Farmer’s Market this summer, it is also a good idea to be PLANNING for food safety.  This article is full of timely tips to help make sure your home preserved foods are safe and of the highest quality.

Barbara Ames, Family and Consumer Sciences Agent

- July 31, 2020

 Food for your Brain and Mood                Article                 Audio

Normally, there are a number of actions we can take to help improve our mood.  Many of these same behaviors also promote brain health.  For example, if you are stressed from work, usually a dinner with coworkers or friends help ease some of the stress.  

Tyler Johnson, Expanded Food and Nutrition Education Program Agent

- July 23,2020


Time to Grill? Think Safety First             Article                 Audio

The summer grilling season is here and many are enjoying wonderful meals prepared outdoors on their backyard grill.  Burgers, hot dogs and steaks are among grilling favorites. and cooking them to the correct level of doneness is critical.  The color of meat is NOT a good indicator of doneness, so a food thermometer should be kept close at hand.  Read more about food thermometers and other tips for safe grilling.

 Barbara Ames, Family and Consumer Sciences Agent

- July 2, 2020

Cooking Throughout the Day:                 Article                Audio
Suggestions for those working at home or spending weekends at home
Depending on where you live, work, and play, any number of changes happened to your daily routines over the last few months. Initially, these changes impacted our lives in a major way. For many of us, this impact is continuing, but it may be felt in other areas of our life or in different ways.

Tyler Johnson, Expanded Food and Nutrition Education Program Agent

- June 19,2020


 Frugal Foods:  Spend Less – Get More         Article            Audio
During the coronavirus pandemic, it has become even more important to find ways to get the most for our grocery dollars.  Building meals based around the most low-cost, health-promoting foods is one way to cut costs while still providing good nutrition for our families.  Read on to learn about some nutritious yet “frugal foods.”

Hurry-Up Baked Apples          Recipe
Use your microwave to prepare this easy and tasty apple dessert or snack in just a few minutes. 

 Barbara Ames, Family and Consumer Sciences Agent

- June 3,2020


Rethinking How You Shop                    Article             Audio

Depending on where you live and what you usually eat during the week, your shopping trips may have become stressful and full of anxiety.  First off, I want you to know that you are not alone, this stress and anxiety is hitting everyone.  

 Tyler Johnson, Expanded Food and Nutrition Education Program Agent

- May 21,2020


Leg​umes: Budget Friendly Nutrition Powerhouses           Article          Audio

Are you looking for ways to provide healthy family meals while staying within a tight budget?Legumes — a class of vegetables that includes beans, peas and lentils — are among the most versatile and nutritious foods available.  Yet legumes are among the least expensive foods to include in your family’s meals.  For more information read the complete article...

Find an informational fact sheet about cooking dry beans at:  https://food.unl.edu/documents/cooking-dry-beans.pdf.  

Old Settler' Beans     Recipe

Barbara Ames, Family and Consumer Sciences Agent


Creating a Home Pantry                      Article               Audio
Don’t have a home pantry?  Now is the time to create one.  For many people, going to the grocery store is a chore.  Depending on how busy, tired, or stressed you are, this chore might be frustrating as well.  Trips to the grocery store seem to be particularly stressful recently.  

 Tyler Johnson, Expanded Food and Nutrition Education Program Agent


Food Planning During the Coronavirus Pandemic           Article           Radio
During the coronavirus pandemic, you may be taking extra precautions to keep you and your family safe and prepared, including making sure you have everything you need at home. This guide from USDA’s ChooseMyPlate contains information on food planning, including what to buy, how much to buy, and preparation tips.

Barbara Ames, Family and Consumer Sciences Agent


Nutrition and Health During the Quarantine      Article                         Radio
Now more than usual, people are looking for ways to stay healthy.  In addition to good hygiene, good nutrition and hydration are essential.  Eating a well-balanced diet and drinking enough water increases your immune system and lower your risk of most chronic and infectious diseases.  

Tyler Johnson, Expanded Food and Nutrition Education Program Agent


Add Physical Activity Throughout Your Day       Article                            Radio
Do you struggle with finding time to get the physical activity needed for optimal health?  Most of us have busy lives, and finding time to go to a fitness center is difficult.  However, getting the recommended 2 1/2 hours of physical activity each week can be easier than you think.  Read on for some helpful ideas!

Barbara Ames, Family and Consumer Sciences Agent


Eat Healthy on a Budget               Article                        Radio
Welcome to March!  You might see or hear more about nutrition this month than usual.  March is National Nutrition Month.  Participate in some of the healthy eating habits being promoted this month.  I encourage you to find a habit or two to continue in the months to come.  In order to eat healthy, you need to prepare yourself in many ways.

Tyler Johnson, Expanded Food and Nutrition Education Program Agent


Walk Kansas Program Helps Combats Chronic Disease             Article                     Radio
Did you know that chronic diseases are responsible for more than 70% of health care costs in Kansas?  Did you know that making healthy lifestyle choices can help protect against chronic diseases?  Read on to learn about how you can get involved in making better lifestyle choices that could improve your health and your healthcare costs!

 Barbara Ames, Family and Consumer Sciences Agent


Spice it up            Article           Radio
Do you want to add more flavor to your food? If you are one of many people who like different flavorful foods, but are not sure how to make them yourself, this article should help. There are many ways you can add more flavor to your favorite foods.

Tyler Johnson, Expanded Food and Nutrition Education Program Agent

Taming Those Sugar Cravings            Article                Radio
If you’ve found that munching sugary snacks just makes you crave more sugary snacks, you’re not alone. Eating lots of simple carbohydrates, like cakes, candy and sodas -- without the backup of proteins or fats -- can quickly satisfy hunger and give your body a short-term energy boost.  But, they almost as quickly leave you famished again and craving more.  Luckily, there are some things you can do to help you tame those pesky sugar cravings.  Read the complete article for some helpful tips.


Fruity Chocolate Almond Bark      Recipe
It’s easy to understand why chocolate is a favorite expression of love.  It tastes delicious, has a pleasing aroma and has a luscious texture.  If you are wanting to share chocolate with a special person in your life but you’re concerned about all that sugar and fat, be encouraged!  This recipe can easily fit into a healthy eating plan, and can help tame those sugar cravings!

Dark Chocolate is high in antioxidants and can be lower in sugar than other treats.  Add in a handful of nuts and some dried fruit and this Fruity Chocolate Almond Bark can be an indulgent and satisfying treat.  Just remember to be conscious about portion sizes and indulge in moderation.

Barbara Ames, Family and Consumer Sciences Agent


Hidden Sugar             Article              Radio
With the start of the new year, many people make resolutions to eat healthier.  One way to eat healthier is to cut back on added sugar.  Eating a lot of added sugar is bad for your health.  At the same time, many people unknowingly eat more added sugar than they think.

Tyler Johnson, Expanded Food and Nutrition Education Program Agent


Soup... Versatile Comfort Food                  Article                       Radio
Few foods are more comforting than a warm bowl of soup on a cold day.  With some planning and creativity, soups and stews can be an easy, healthy, affordable, and delicious dinner idea.  Read on to gain tips for making great soups and stews as well as ideas for your own “no-recipe” soup using leftovers.

Slow Cooker Mexican Chicken Soup             Recipe
This recipe from Iowa State University Extension is perfect for a busy day.  All the ingredients can go to into the slow cooker in the morning, cook on low for 8 -10 hours, and you have a delicious soup ready to eat in the evening.  The recipe is also easy to put together, no cutting up or chopping needed.  Just shred the chicken right before serving this soup.  It uses dried beans which are tasty, inexpensive and nutritious, and perfect for the slow cooker.  Fair warning, the dark color of the black beans changes the outer color of the chicken.
In addition, the recipe freezes well, so can be measured out into single servings and frozen for lunches.  Also, it’s great for a party.  This soup tastes delicious with different toppings such as avocado, crushed tortilla chips, sliced jalapenos, plain Greek yogurt, or shredded cheese.  So, you can serve the soup out of the slow cooker and let your guests add any toppings they would like.

Barbara Ames, Family and Consumer Sciences Agent


Making a Meal from What's on Hand        Article                       Radio
Wondering what to do with those holiday meal leftovers?  If you have leftovers from holiday get-togethers or from meals at any time, you may want to consider mixing them together into some type of casserole.  To save time and money, and reduce food waste, check out this guide for making your own great meal from what you have on hand.


Cleaning the Kitchen Cupboard:  Toss or Save?                 Article
With the end of the holiday season and the extra food prep that season often brings, now might be a good time to do some cleaning and organizing in your kitchen to get ready for the new year.  Is it time to bid some food items a fond farewell?  Should others be moved to a more handy location or storage container?  Check out this link for food storage and storage container tips, along with tips to help you decide whether to toss, move, or try to save common kitchen cupboard foods.

Barbara Ames, Family and Consumer Sciences Agent


Healthy Eating During the Holidays       Article                         Radio
The holidays are a time of family, friends, and food.  At the same time, many of us unknowingly eat a few days’ worth of calories in one sitting.  There are a number of tips and tricks you can use to keep the dreaded holiday weight gain from happening.  They can be done at different times centered around the meal too.  That way if you do not remember, you can still make your holidays healthier.

Tyler Johnson, Expanded Food and Nutrition Education Program Agent


Reduce the Hassle of Holiday Food Prep        Article                   Radio
Are you hosting a holiday meal?  Do you wish you could spend more time with your guests and less time in the kitchen?  Last-minute hurried food preparations can drain any cook’s holiday spirit.  Try these ideas to take some of the hassle out of your holidays, while keeping food quality and food safety a top priority…..

Pumpkin Angel Cake         Recipe
Yummy holiday flavors, as well as some extra nutrition, makes this easy angel food cake recipe a nice choice for a holiday dessert.

Barbara Ames, Family and Consumer Sciences Agent


The Vegetable and Fruit Rainbow          Article                          Radio
Have you ever been told to eat the rainbow?  Many people have but few are told why they should eat the rainbow when it comes to vegetables and fruits.  There are many ways you can add more vegetables and fruits to your diet.  You can put them in smoothies, roast them, make stir-fry, or have them for a snack or dessert.

Tyler Johnson, Expanded Food and Nutrition Education Program Agent

Tips for a Food Safe Thanksgiving!         Article                          Radio
It’s November!  The month when millions of Americans will gather with friends and family around the dinner table to give thanks.  However, for those preparing the meal, it can be a stressful time.  Not to mention, for many it is the largest meal they have cooked all year, leaving plenty of room for mistakes that could cause foodborne illness.  Read on for tips to help you have a food safe Thanksgiving…

Barbara Ames, Family and Consumer Sciences Agent



The Story of Your Dinner
Food safety is the foundation of preparing and serving healthy, safe meals. Join us as we highlight the importance of food safety from the farm to the processor to the retailer to your dinner table!




Stay Healthy, Drink Water                     Article                        Radio
Most people know the importance of drinking a lot of water during the spring and summer.  It is important to drink plenty of water during the fall and winter as well.  Hot and dry air can dehydrate you in the summer time, but did you know dry cooler weather can dehydrate you too?  Before talking about how much water your body needs, we need to address some myths around hydration.


Keep Your Spice Rack On Track For Fall Flavors!               Article                    Radio
Have the cooler temperatures and turning leaves got you thinking of flavors like pumpkin spice or apple cinnamon?
For many, fall means comfort foods and incorporating spicy autumn flavors into homemade chili and stews and holiday baking.  Herbs and spices not only add wonderful flavors, but they also add the healthy benefit of allowing cooks to use less added fats, sugar and salt when creating flavorful meals.  The fresher the spice, the more great flavor.  So, when was the last time you checked out your spices?  Do they still have a bright color, or a strong fragrance?  Read on for tips to help keep your spice rack on track…

Pumpkin Pudding                               Recipe
No cooking required for this tasty pumpkin pudding which includes flavorful pumpkin pie spice.  Kids can help prepare with supervision.

pumpkin Pudding


Got Milk?                      Article                         Radio
In my professional life, I have frequently answered questions regarding health qualities of different types of milk and dairy-free alternatives.  In this short article, I will talk about the most popular types of milk and their health benefits.  If you have other questions, feel free to contact me.  


Family Meals…Worth Making a Priority               Article                 Radio
When was the last time you sat down for a meal with your family?For many, family mealtime has been lost in our overscheduled lives.   School, work schedules and extracurricular activities can make it difficult to find time to eat together and some go days or weeks without sitting down to share a meal as a family.  However, family meals have many benefits…some you may not have ever thought of.  Read on to find out more.

 Make Time For Family Meals
As back-to-school routines fill calendars with homework and after-class activities, it may be tempting to skip family dinners. However, Kate Zeratsky, a Mayo Clinic dietitian, says that time around the table can offer some of the most important lessons of the day.



How to Read the Nutrition Facts Label                      Article                     Radio
Pretend you standing in front of a dozen different types of pasta sauce.  They all look good, but you need to know what is best for your family.  Have you ever had this happen?

Nutrition Facts


Kick-Start Your Day with Breakfast                  Article                    Radio
Back-to-school means busy mornings getting everyone ready and out the door for school and work.  Breakfast might be the last thing on your morning to-do list, but don’t skip this important meal.  Breakfast refuels your body, jump-starts your day and may even benefit your overall health.

Make Ahead Breakfast Burritos             Recipe
Looking for a way to provide a nutritious breakfast for your family even on busy mornings.  Check out these make-ahead burritos.

Breakfast Burritos

After School Snacks... Part of Good Nutrition           Article          Radio
Are you looking for ways to be better prepared for when your kids come home from school asking for a snack before the evening meal?  Snacks can actually help children get the nutrients needed to grow, do well in school, and maintain a healthy weight. 

Strawberry Yogurt Pops                 Recipe
Strawberries and yogurt are all you need for this healthy frozen snack!  They’re a great after school snack or late night dessert!


Small Changes for Healthier Snacking
Healthy snacks aren’t just for kids.  Adults can benefit from making wise snack choices as well.  Find a healthy eating style that works for you by making small changes to your snack choices. The #MyPlateMyWins for Snacks video features small changes you can make to the foods you typically snack on. For example, choose dips and toppings made from vegetables, rather than cheese or butter to cut down on saturated fat and sodium. Vegetables also are a good source of fiber and will help you stay full until your next meal.


Food Safety in the Great Outdoors      Article         Radio
Picnic and barbecue season offers lots of opportunities for outdoor fun with family and friends. But these warm weather events also present opportunities for foodborne bacteria to thrive. To protect yourself, your family, and friends from foodborne illness during warm-weather months, safe food handling when eating outdoors is critical. Read on for some simple food safety guidelines for transporting your food to the picnic site, and preparing and serving it safely once you’ve arrived.

How Do I Know When It’s Done?
Use this handy chart as a guide to safe internal temperatures of food when grilling indoors or outdoors.

safe cooking temperatures



Summer is a great time to be outside- but proper precautions are important as the temperatures rise.               Article                Radio
It is especially important to stay hydrated because heat exhaustion and heat stroke are serious health conditions that can result from dehydration

Infused Water Flavor Ideas               Recipe
As outdoor temps start to rise, so does our need to be drinking more water.   However, if plain water doesn’t appeal to you, why not try infused water.  Add thin slices or small cubes of washed fruit or veggies, or even herbs into a container of cool water.  Let the water sit in the refrigerator for a few hours to allow the flavors to infuse, and enjoy.   Hydration never tasted so good.


High Stress: The Heart of the Matter                          Article                           Radio
Work Stress. Home Stress. Financial Stress.  We all have it in some form or another.The toll of chronic stress isn't limited to emotional suffering. A new issue of the medical journal BMJ, confirms links now exist between mood disorders such as depression  and high stress can set the stage for heart disease.


Freezing Foods for the Fair                                            Article
County fairs will be here before we know it.  To help save time and stress at county fairs, prepare food entries early and freeze them.  Most baked goods freeze well and can still be blue ribbon quality.  This includes cookies, yeast and quick breads, and cakes.  Read on for some helpful tips.


Preserve It Fresh, Preserve It Safe                           Article                                Radio
A few of my friends are already picking cherries and preserving some for pies this winter, so preserving  garden produce won’t be far behind!  If you are planning on home canning some of the wonderful produce from your garden, orchard, or the Farmer’s Market this summer, it is also a good idea to be planning for food safety.  Read on for some tips…


The Facts about E-Cigarettes and JUULing                Article                                Radio
Electronic cigarette usage among High School students jumped by 78 percent between 2017 and 2018. This startling rise did prompt the Food and Drug Administration (FDA) to restrict some sales of flavored e-cigarettes. However, there is a new form of e-cigarette product on the market every week.


Staying Active... What's Your Move?                         Article                                 Radio
Walk Kansas, K-State Research and Extension’s eight-week healthy living challenge ended on May 11, but we are still encouraging everyone to keep up an active lifestyle.  Being physically active is one of the best things you can do for your health, and it doesn’t have to be hard or involve the gym, and it CAN fit into your busy schedule.



Connect, Create, Contribute with Older Americans Month 2019                Article                      Radio
Each year, more and more older adults are making a positive impact in and around our Wildcat District Communities. As volunteers, employees, employers, educators, mentors, advocates, and more, they offer insight and experience that benefit the entire community. That’s why Older Americans Month (OAM) has been recognizing the contributions of this growing population for 56 years.



Food Product Dating...Addressing the Confusion                         Article                       Radio
The subject of food product dating came up in my last column regarding Food Waste, and has come up in several conversations with consumers in the last few weeks. So, I decided to share a bit of information to help clear up some of the misunderstanding surrounding these dates.



Mindful Conflict Resilience, Not Reactivity                                      Article                       Radio
As I write this, I realize just how much I need to talk about the uncomfortable word…. conflict!  Whether it be with my family or working relationships, I must say, I either avoid it or do the complete opposite by overreacting.  Tell me I am not alone!



Fighting Food Waste: We can make a difference!                        Article                        Radio
Did you know that about 40 percent of the U.S. food supply goes uneaten. Of that uneaten amount, food thrown away in homes and foodservice makes up over half of the total amount of food waste.  Read on to learn some things you and your family can do to help fight food waste while saving some money and conserving natural resources as well.


“Love Letter To Food”
Roughly 40 percent of the U.S. food supply (1,500 calories/person/day) is never eaten, which is among the highest rates of food losses globally. Addressing this loss could help reduce food insecurity and the environmental impacts of agriculture.




Partnership with K-State will help promote a ‘Culture of Health’           Article                         Radio
It's clear: People's health, longevity and well-being are connected to their communities — the places we live, learn, work, worship and play.Kansas State University has awarded a grant for $8,000.00 to support a budding health initiative within the Wildcat Extension District of Crawford, Labette, and Montgomery Counties.



Boost Brain Power with Better Nutrition                                  Radio

Feeling forgetful?  There could be a number of reasons, but studies show there are some things we can do to improve our mental function.  Key components to better brain health include sleeping well, exercising regularly, and, of course, getting good nutrition.

The Academy of Nutrition and Dietetics at https://www.eatright.org/ has identified four types of food that specifically help boost our brain power.  Read on to find out more…               Article



Very Berry Smoothie                 Recipe
Celebrate National Nutrition Month with this refreshing smoothie.  Made from pineapple, banana, and berries; this brain boosting recipe contains two cups of fruit per serving.



Learn More about Scams at the Annual Aging with Attitude Expo         Article                  Radio
I recently wrote about new scams for this year and now I have learned another alarming fact regarding taking advantage of our older adults.  Filings on elder financial abuse quadrupled from 2013 to 2017, involving more than $6 billion dollars.
Aging Expo


More Powerful Than Pills…Move Your Way!                       Radio

What is one of the best things you can do for your body, mind and spirit?
  If you guessed “physical activity, every day,” you are correct!
Regular exercise can help you live longer, maintain a healthy weight, reduce your risk of developing some cancers, reduce your risk of heart disease and stroke, reduce diabetes risk, boost your brain power, improve your mood and relieve stress. Wow – there isn’t a pill that can offer all of those benefits!!  Read on to find out more…       Article

Move Your Way: Tips for Getting Motivated
Everyone needs physical activity to stay healthy, but it can be hard to get started. Watch this video for tips to get motivated.




The Facts about Depression in Later Life                    Article                   Radio
Loss takes on many forms the older we get, 3.8 percent of people over age 55 residing independently in the community suffer from major depression in any given year.

understanding depression



Stretching Your Food Budget                                                    Article                     Radio
Do you ever have trouble making your food dollars stretch to the end of the month! There are many ways to save money on the foods that you eat. The three main steps are planning before you shop, purchasing the items at the best price, and preparing meals that stretch your food dollars.  Read on for helpful tips to help you stretch your  family’s food budget.

Budget-Stretching Healthy Meals
Tom and Sofia have found some cost-cutting ways to eat healthy and not ruin their budget. And you can too! Watch this video to learn tips to help you pick and prepare healthy foods -- without breaking the bank.

Reverse Mortgage: Yes or No?                 Article                               Radio
I am currently in the season of life where I am researching many options to allow my mom to age in place safely, while studying how to make it financially feasible.  Whew, what a fuzzy and complex time it is!

 1 reverse morgage



Less Stress with Mindfulness                                                                Text                       Radio

The average person has 50,000 thoughts running through their head each day!  What a great reason to put some mindfulness into practice to ensure that our mind is not just full.  Doing this can create relaxation, improve concentration, and increase energy!

Mind Full

Frugal Foods: Spend Less - Get More                                                    Text                     Radio
Does your family struggle to get the most nutrition for the dollars you spend at the grocery store?  Building meals based around the most low-cost, health-promoting foods is one way to cut costs at the same time you boost nutrition and your family’s health.   Read on for a list of ten frugal foods that are among the least expensive, and health-promoting foods while still offering great taste.


Hurry - Up Baked Apples                                       Recipe
No need to heat up the oven, this  Hurry-Up Baked Apples recipe uses the microwave to do the baking. These oh-so-easy apples are great as a tasty dessert, snack, or for breakfast.

 baked apples



Even Without Eggs, Eating Uncooked Dough Can Be a Raw Deal          Text                       Radio
You have probably heard it’s a bad idea to eat uncooked dough because it contains raw eggs. But did you know that raw flour can also make you very sick?

Christmas cookies


Oatmeal Cookies       Recipe                             
It is the time of year for sharing food, especially cookies.  This Oatmeal Cookies recipe is perfect for sharing.  Take these delicious cookies to a party, family gathering, or cookie exchange.  Or, you can share these cookies by layering the dry ingredients into a quart sized jar to make a gift mix.  Tie on a ribbon, and write out the instructions to the recipe on a card to give with the jar for a fun homemade gift.

Oatmeal cookies










Problem Gambling and Gaming: More than Just Casinos      Text                           Radio
You may remember the shooting that took place at a Madden Championship Series gaming competition late this summer in Florida.  We often do not think of gambling and gaming as a serious disorder compared to substance abuse issues.  However, Gambling Disorder actually has the highest suicide rate of any clinical population, at 20%. 


Maximize Holiday Time By Cooking Ahead                        Text                    Radio

Are you hosting a holiday meal?  Do you wish you could spend more time with your guests and less time in the kitchen? Last-minute hurried food preparations can drain any cook’s holiday spirit. Try these ideas from K-State’s Dining on a Dime newsletter to help you take some of the hassle out of your holidays, while keeping food quality and food safety a top priority.


Crustless Pumpkin Pie                         Recipe

Here is a lower fat version of a traditional holiday favorite dessert.   Add a low-calorie whipped topping and enjoy.



Elder Share: A New Spin on Aging in Place                              Text                            Radio
We all want to stay independent as we get older.  I am already thinking of my family’s current home and how many adjustments we will need to make to stay there as we age. 

Aging in place










PLAN.... To Save Time and Food Dollars                                  Text                            Radio

Do you get tired of running to the grocery store several times per week?
 Do you ever get frustrated because you forget about a food and it goes bad before you can use it?  Does hearing your family say, “What’s for dinner?” cause tension in your life?  If so, perhaps it’s time brush up on your menu planning skills.

meal plan


Slouching…So Wrong, But It Feels So Right                                         Text                                        Radio
Fifty percent of people in the industrialized world suffer from some form of back pain and many are related to poor seat design and posture.


posture picture












Connect, Create, Contribute with Older Americans Month 2019

Walk Kansas, K-State Research and Extension’s eight-week healthy living challenge ended on May 11, but we are still encouraging everyone to keep up an active lifestyle.  Being physically active is one of the best things you can do for your health, and it doesn’t have to be hard or involve the gym, and it CAN fit into your busy schedule.

Rethinking How You Shop