Uncategorized

New Year’s Resolutions

Brandy VanDeWalle

If you are like many nearly half of the American population, you may be considering one or several New Year’s resolutions. I know I have done these countless years; however, an article by Richard Batts from The Ohio State University says that only 9% of Americans that make a New Year’s resolution complete them. Research goes on to show that 23% of people quit their resolution by the end of the first week and 43% quite by the end of January. Batts summarizes why people seem to fail with these resolutions and provides strategies to make you successful in achieving goals.

Photo by Kiersten Williams on Pexels.com
  • The most meaningful goals begin when something needs to change—or when you recognize that it should. Many resolutions are made simply because the calendar turns, not because there is a real purpose behind them. Goals, however, are rooted in a clear picture of the future you want to create. When a goal is set out of necessity or intention rather than habit, motivation tends to be stronger and more sustainable.
  • Challenges are part of the process. Even the simplest goal can encounter unexpected roadblocks. Maintaining a positive mindset means anticipating those hurdles ahead of time and thinking through ways to work around them. Planning for obstacles reduces frustration and lowers the risk of giving up when things don’t go perfectly.
  • Break big goals into smaller, demanding, and measurable steps. Research shows that people are more driven when goals stretch them just enough to feel challenging. Tracking progress with measurable benchmarks helps you see how far you’ve come and provides encouragement along the way. Reaching these milestones also creates opportunities to celebrate small successes, which builds momentum and keeps you moving forward.
  • Accountability plays a powerful role in follow-through. People who write down their goals and share responsibility for them are far more likely to succeed. Accountability means allowing someone—or something—to help keep you on track. This can be as simple as telling a friend, joining an accountability group, using digital tools to track milestones, or working with a coach. Having that external check-in can make all the difference.

Extension’s Help with Resolutions

If you need educational resources or materials on nearly any subject, Extension has resources that can help! Whether it is information on a website, talking with an extension professional, utilizing an app from your smart phone, attending a face-to-face program, participation in a webinar or many other avenues, Extension works to solve complex problems for clients. If you haven’t been to Extension’s website recently, I encourage you to go to extension.unl.edu. There you will find an abundance of resources on topics such as food, nutrition and health, cropping & water systems, community vitality, gardening, early childhood education, livestock systems and 4-H youth development. Consider attending a program or utilizing a resource to help you achieve a resolution or goal you may have.

For a list of extension programs in the area, visit our websites at fillmore.unl.edu or clay.unl.edu or call your local extension office.

Horticulture

Giving Your Christmas Tree a Second Life

Brandy VanDeWalle

As the holiday lights come down and families pack away decorations, many are left wondering: What’s the best way to dispose of my real Christmas tree? Experts say that how we handle this annual tradition can have meaningful environmental benefits — especially when trees are recycled thoughtfully rather than simply tossed out with the trash.

Photo by Char on Pexels.com

Real Christmas trees are biodegradable, meaning they naturally break down over time — unlike artificial trees, which may end up in landfills for decades. When communities collect trees after the holidays, most are chipped and repurposed as mulch or compost, returning nutrients to soil and helping conserve moisture in gardens and landscapes. When recycled real trees are turned into mulch or compost each year, it reduces landfill waste and supporting soil health. Some towns or organizations provide curbside pickup or drop-off sites where residents can leave undecorated trees. These trees can be processed into wood chips or compost materials used in parks, gardens, and public spaces.

Purdue Extension notes that real trees generally have less impact on climate variation or CO2 output than artificial trees, because artificial trees are made with non-biodegradable materials and contribute to landfill waste, while real trees are biodegradable and can be composted or recycled.

Safe and Eco-Friendly Disposal Tips

Experts recommend several best practices for real tree disposal:

  • Remove decorations and materials first: Ornaments, lights, tinsel, wire, and the tree stand must be removed before recycling, as they can damage recycling machinery or contaminate mulch.  
  • Check local collection programs: Many municipalities offer free or low-cost curbside pickup or drop-off recycling services in early January.
  • Consider alternative uses: Rather than immediately discarding a tree, homeowners can repurpose it in their yards as wildlife habitat or garden protection. Tree branches can act as winter insulation for plants, and whole trees placed in ponds can provide fish habitat.
  • Avoid burning indoors: Burning Christmas trees in fireplaces or woodstoves is discouraged due to fire hazards and rapid release of stored carbon; recycling or composting offers a safer and more sustainable alternative.

Across North America, communities have embraced seasonal tree recycling to turn a short-lived holiday tradition into long-lasting environmental value. From mulch for community gardens to wildlife shelters in backyards, real Christmas trees can support local ecosystems long after the last ornament is packed away.

Programming

Extension Recap from 2025

Brandy VanDeWalle

The holiday season is often a time to reflect on the year. I have many blessings in my life. First and foremost, I would like to thank my family for being understanding with me as I often attend evening meetings and conferences that pull me away from home. Secondly, I am fortunate to have great colleagues that help me out and work as a team. I’d also like to thank you- my readers, extension supporters, 4-H volunteers and others who have helped in some capacity with an extension or 4-H program. Without amazing Nebraska Extension supporters, programs wouldn’t be as successful as they are.

While I’m not one to boast, I’d like to mention that Nebraska Extension is one of the leading Extension organizations in the country! Utilizing cutting-edge delivery methods and programming ideas, we focus on critical issues identified by Nebraskans through periodic needs assessments. Nebraska Extension is nationally leading 4-H youth engagement by reaching 1 in 3 youth between the ages of 8-18 and we have extension faculty with national and international reputations.

Finally, Nebraska Extension engages many Nebraskans in Extension programming every year – from the agricultural community to sectors as diverse as nutrition, early childhood education and youth development. From border-to-border Nebraska Extension is making an incredible impact on the success of our state – its youth, its families, its farms and ranches, its communities, and its economy. These are broad program accomplishments to look at from a balcony view, but what are some key impacts locally for Clay and Fillmore Counties?

            Nebraska Extension in Clay County and Fillmore County reaches 1 out of 2 age-eligible youth. Clay County youth programming highlights include reaching youth ages 5-18, through school enrichment, traditional 4-H programs, shooting sports and after school programming. Junior Leaders mentor younger kids and engage in community service. Specifically:

  • 126 Clay and surrounding county homeschool youth were reached by 7 educational programs.
  • 200 youth from 4 counties participated in Connect the Dots, a career preparedness event.
  • Over 100 youth participated in the Clay County shooting sports program.

 A few Fillmore County accomplishments include:

  • 92% of eligible youth participated in 4-H clubs, school enrichment, workshops, or special-interest projects—building confidence, leadership, and lifelong skills.
  • The inaugural STEM Field Day engaged 374 K–6 students from three schools, fostering curiosity and enthusiasm for science, technology, engineering, and math through interactive, hands-on activities.
  • Through targeted risk management education, the 2025 Farmers & Ranchers College served 200 participants, with more than one-third implementing operational changes because of past programming.
  • 84% of Fillmore County fifth graders who participated in Smart Cents lessons can now create a simple budget.

Of course, there are numerous more impacts and programming results to report, but these are some that I decided to include in this week’s column. For more information and ways to participate in Extension programming go to extension.unl.edu.

Wishing you a very Happy Holiday Season!

Programming

Ag Leasing Program & Tax Course

Brandy VanDeWalle

Ag Land Leasing Workshop in Wilber
The University of Nebraska-Lincoln’s Center for Agricultural Profitability and Nebraska Extension will present a landlord/tenant cash rent workshop in Wilber for landowners and operators from 1 to 4 p.m. Jan. 6, at the office of Nebraska Extension in Saline County, 306 W. 3rd St.

The meeting, titled “Financial Strategies for Effective Agricultural Land Leasing and Management” will cover current Nebraska cash rental rates and land values, best practices for agricultural leases, and other contract considerations. The meeting will also include financial considerations for farm succession and transition and offer an opportunity for those in attendance to have their leasing questions answered.

Agricultural economists Anastasia Meyer and Jim Jansen will lead the presentation. Both are with the Center for Agricultural Profitability. Refreshments will be provided, sponsored by Farmers National Company.

The meeting is free to attend, but registration is required by Jan. 5 by calling Nebraska Extension in Saline County at 402-821-2151.

More information about cash rental rates, leasing and farm and ranch transition can be found on the Center for Agricultural Profitability’s website, https://cap.unl.edu.



Online Course Offers Tax Strategies for Farmers & Ranchers
A new educational opportunity is now available for agricultural producers looking to strengthen their financial management skills. The Nebraska Women in Agriculture program has launched a free online course, Tax Strategies for Farms and Ranches, open to participants beginning Dec. 1.

Designed as a self-paced learning experience, the course helps farmers and ranchers take a more proactive, informed approach to tax planning. It is geared toward both beginners and those wanting to sharpen their current tax management practices.

Participants will learn how to improve communication with their tax professionals, develop a dependable record-keeping system, and make better-informed decisions that focus not just on lowering tax bills but on maximizing after-tax income. Course materials draw from trusted agricultural tax resources, including USDA, RuralTax.org, and the University of Nebraska–Lincoln’s Center for Agricultural Profitability.

“Taxes shouldn’t be something producers only think about once a year,” said Jessica Groskopf, Director of the Nebraska Women in Agriculture Program. “By taking a more strategic approach, producers can work more effectively with their tax professionals and make decisions that support the long-term success of their farm or ranch.”

The course is available at no cost but will only be offered from Dec. 1, 2025, through Feb. 28, 2026. Those interested can enroll online at go.unl.edu/ae.

Programming

Ag Update & the Road Ahead

Brandy VanDeWalle

Recently at a Farmers & Ranchers College program, Dr. David Kohl shared his global perspective on current events and how they influence U.S. agriculture—insights that are always incredibly valuable. One of the highlights of his presentation was a “SWOT analysis” of the United States. While many businesses routinely use SWOT analyses to evaluate strengths, weaknesses, opportunities, and threats, it was fascinating to consider how this framework applies to an entire country.

Kohl noted that one of the United States’ greatest strengths is its abundant natural resources. Together, the U.S. and Canada hold 20% of the world’s water supply. The nation’s extensive river system also provides an efficient means of transporting goods. Additional strengths include a solid capital structure, legal system, and property rights; the global role of the U.S. dollar in trade; a strong educational system; an entrepreneurial economy; and the country’s historic position as a global influencer since World War II.

Weaknesses cited include political polarization, inconsistent policies, and declining trust in institutions. The U.S. also faces an aging population combined with a reactive healthcare system, a growing federal deficit, substantial budget obligations, a service-dependent economy, a widening concentration of wealth and income, and aging infrastructure paired with supply chain challenges.
Kohl highlighted that North America has tremendous potential when the U.S., Canada, and Mexico work together—representing 5% of the world’s population but 29% of the global economy. Additional opportunities include improving proactive healthcare to enhance quality of life, cultivating next-generation leadership at all levels, advancing as a global leader in applied technologies, and strengthening natural resource and environmental management.

Among the threats, Kohl warned of the likelihood of a catastrophic technology event that could disrupt major industries or even the country itself. He also identified the risk of a “brain drain,” as scientists and researchers leave the U.S. due to issues such as funding uncertainty, instability, perceived anti-science sentiment, and heavy recruitment from other global powers including the EU and China.

Dr. Kohl emphasized the critical importance of human interaction and communication. While artificial intelligence and other technological tools can help reduce workloads, they can never replace genuine human relationships. He reminded attendees that people need connection and purpose. Quoting a favorite saying, he noted, “It is better to have a good neighbor than their farm,” reinforcing the idea that being kind and building strong relationships matter far more than acquiring more land or expanding a business.

In conclusion, he provided leadership principles that stand the test of time:

  • Change occurs bottom up, not top down.
  • Manage the controllables, manage around the uncontrollable.
  • Quick money builds ego – disciplined principle-based strategy/activity results in resiliency, nimbleness, agility and character.
  • If you are going to lead, you must read!
  • Success is often measured in dollar signs. Significance is giving back and making a difference in people’s lives.
  • A successful culture and society must have success in agriculture.

It was great to see over 30 FFA members and community college students in attendance which Dr. Kohl praised and asked them each to share what they learned. He praised the 4-H and FFA programs for providing youth a purpose and developing life skills.
 

Uncategorized

Christmas Trees

Brandy VanDeWalle

With Christmas around the corner, I am including an article by Nicole Stoner, Nebraska Extension Educator on Christmas trees.

According to the University of Illinois Extension, Christmas Trees came to the United States in 1747, when people in Pennsylvania decorated wooded pyramids with evergreen branches and candles. By 1850, decorated Christmas trees were a widely used tradition in America. The first Christmas tree farm was planted in 1901 by W.V. McGalliard, in response to the growing concern of over harvesting natural evergreen tree stands. Today, for every live Christmas tree that is harvested 1-3 seedlings are planted the following spring to replace those that were harvested and to account for early demise due to insect and disease issues. It is best to get a tree from a local grower to help with the local economy, but the top Christmas tree producing states are Oregon, North Carolina, Michigan, Pennsylvania, Wisconsin and Washington. This information comes from Sarah Browning, Lancaster County Extension Educator.

Photo by Vladislav Murashko on Pexels.com

Tree Selection

The most common tree species used for Christmas trees include Balsam Fir, Douglas Fir, Fraser Fir, Noble Fir, Scotch Pine, Virginia Pine and White Pine. If you have a lot of heavy ornaments, look for a Fraser Fir, Scotch pine, blue spruce or Black Hills spruce because they have stiff branches that will hold ornaments better. Balsam Fir is the choice for those looking for a Christmas tree scent. White pines can be used for areas where you prefer softer needles.

When choosing your tree, assess the tree condition. Walk around the tree to look for holes in the branching. Slightly tug on the needles that are on the tree to ensure they are tightly attached to the tree and have some flexibility. If the needles fall off with limited tugging, they are not going to last long in your home. Also, give the tree a good shake, if green needles fall off or if it has a lighter green color that is not a fresh tree. Brown needles will naturally fall from the interior of the tree, that doesn’t mean there is a problem with it.

Home Care

When you take your tree home, make a new cut on the stump of the tree to ensure a flat surface to sit on and to open pores at the base of the cut stump allowing water to flow through the tree. After cutting, be sure to place the tree into a bucket of water or into the stand with water immediately. If you do not plan to put your Christmas tree up in the home right away, place it in a cool, dark location, out of sunlight until you are able to put it in your home. Place the tree in a stand that holds at least 1 gallon of water and be sure to add water daily.

There are a lot of myths about adding things like sprite or aspirin to the water for your Christmas tree, however, research shows that just plain water works the best to ensure longevity for your tree. Just ensure that you maintain water in the tree stand at all times, once the tree runs out of water, those pores can start to clog again, and this will reduce the life of your tree in your home for the holidays.

Uncategorized

Thanksgiving Food Facts

Brandy VanDeWalle

With Thanksgiving around the corner, I took information from Purdue University’s Center for Food Demand Analysis and Sustainability to examine potential prices of a Thanksgiving meal. The poultry industry has faced many challenges with highly pathogenic avian influenza (HPAI) that first appeared in February 2022. Unlike temporary market disruptions, HPAI has been a persistent challenge for producers. Purdue’s model predicts an average retail price of approximately $2.05 per pound which is 25% higher than a year ago, making a typical 15-pound turkey costing around $31. There is a wide variation in retail prices driven by quality and some grocery retailers that sell other items may offer significant discounts on turkey to attract customers. Consumers with time to compare prices can find substantial savings this season Not everything increased in price. Potato prices have dropped 0.5% since last year and bread prices are down approximately 5.6% since last year.                  

Photo by Engin Akyurt on Pexels.com

The American Farm Bureau Federation annually calculates the cost of a Thanksgiving meal to serve 10 people with plenty for leftovers. This year, with a traditional Thanksgiving meal, Farm Bureau estimated a meal total to land between $63 and $65. Last year, it was $58 so this is a potential increase of about 10%.  Included in the meal is a 16-lb. turkey, bread stuffing, sweet potatoes, rolls with butter, peas, cranberries, a relish tray of carrots and celery, pumpkin pie with whipped cream and beverages of coffee and milk. These are just estimates as their final report hasn’t been released as I write this article. Nonetheless, do some cost comparisons to save some money.  

You can thank our American farmers and ranchers who are able to provide us the bounty of safe and affordable food. Another interesting fact about Thanksgiving is that 88% of Americans are expected to be feasting on turkey for Thanksgiving this year (National Turkey Federation). The NTF also said that 65% of American roast their turkey in the oven, while 10% smoke, 7% air fry, 7% fry, or 7% grill the turkey. According to the National Turkey Federation, the top turkey-producing states are Minnesota, North Carolina, Arkansas, Indiana, Missouri, Virginia, Iowa and California. The United States is the world’s largest turkey producer, and a major exporter of turkey products.

Now let’s talk trivia:

Q: Why are turkeys raised?   A: Because of their excellent quality of meat and eggs

Q: What is a male turkey called?  A:  Tom

Q: What is a female turkey called?  A:  A Hen

Q: What sound do turkeys make?  A: Only tom turkeys gobble; the female makes a clucking sound.

Q: How many feathers does a turkey have at maturity?  A:  3,500 feathers

Q: How big was the heaviest turkey ever raised?  A: 86 pounds, about the size of a large dog

Q: Which gender of turkeys are usually consumed whole?  A: Hens (females) are usually sold as whole birds. Toms (males) are processed into turkey sausage, turkey franks, tenderloins, cutlets and deli meats.

Q: How long does it take a turkey to reach market size?   A: Hens usually grow for 16 weeks and are 8-16 lbs. when processed while tom usually takes 19 weeks to reach market weight and weighs 24 lbs. Large toms (24-40 lbs.) are a few weeks older.

Regardless of what you do this Thanksgiving, remember to be thankful for what really matters.

If you need tips or resources to help you prepare a turkey or any other food for Thanksgiving, go to Nebraska Extension’s Food Website at https://food.unl.edu/article/thanksgiving-central.

Thanksgiving Food Safety

Interesting fact, the day after Thanksgiving is the biggest food borne-illness day of the year. Nebraska Extension continues to do their part to help our clientele remain heathy and have good food safety practices. The following are from Extension Educator Cindy Brison and our Food Safety Team.

One of the most frequently asked questions around Thanksgiving is “How do I thaw a frozen turkey?” …including on Thanksgiving morning! The answer to this question is an important step in meal prep for food safety. Unsafe handling and undercooking the turkey can cause foodborne illness. For information on thawing your turkey and more: https://food.unl.edu/how-thaw-turkey 

Do not wash or rinse your raw turkey! Avoid washing or rinsing a turkey (or any eggs, meat or poultry products for that matter) before cooking. Juices can transfer bacteria onto kitchen surfaces, other foods and utensils. If you must wash or rinse your turkey because of brining or other marinating processes, be sure to thoroughly clean and then sanitize all kitchen surfaces to eliminate the risk of cross-contamination. For more safety tips: https://go.unl.edu/washingturkey 

Programming

Farmers & Ranchers College Dates            

Brandy VanDeWalle

The Farmers & Ranchers College continues to provide high-quality programming to area producers and agribusiness professionals with 2025-26 programming.  The Farmers & Ranchers College was formed in January 2000 with the purpose of providing high quality, dynamic, up to date educational workshops for area agricultural producers in south central Nebraska through a collaborative effort between business, industry and higher education leaders. Furthermore, the Farmers & Ranchers College will provide the tools necessary so that agricultural producers will be able to respond positively to these changes using a profitable decision-making process.

The Farmers and Ranchers College Committee consist of Fred Bruning of Bruning, Bryan Dohrman of Grafton, Sarah Miller of Carleton, Jennifer Engle of Fairmont, Jim Donovan of Geneva, Bryce Kassik of Geneva, and Brandy VanDeWalle of Ohiowa.

The 2025-2026 Farmers & Ranchers College will kick off with a Cover Crop Grazing Conference on November 21, 2025, at the Clay County Fairgrounds in Clay Center, NE. This program will serve as our annual Cow/Calf College and provide growers and producers who utilize cover crops strategies for success. This year’s event will feature expert presentations on managing nitrates and prussic acid in cover crops, as well as the latest developments in virtual fencing technology. Attendees will also benefit from a producer panel sharing firsthand experiences, quick-hit poster presentations highlighting current research, and guided field tours focused on practical cover crop grazing strategies. Whether you’re a producer, researcher, or ag professional, this conference offers valuable insights and hands-on learning opportunities.

The Agricultural Update & the Road Ahead with Dr. David Kohl will be held on December 3, 2025, at the Opera House in Bruning, NE at 1:00 p.m. Finally, a special couple or family program on family farm transitioning will be held on March 19, 2026. All this information can be found at: go.unl.edu/farmersrancherscollege. 

Contributions and support of area businesses allow participants to attend at no cost, however for programs that have meals, it is requested that people RSVP at least a week in advance for an accurate meal count by calling Fillmore County Extension at (402) 759-3712.

Questions on the Farmers & Ranchers College can be directed to the Fillmore County Extension Office at (402) 759-3712. To participate and register, go to the website: go.unl.edu/frcollege.

Uncategorized

Uninvited Guests

Brandy VanDeWalle

Temperatures are dipping and that can only mean two things. Halloween will be here soon, and mice will start migrating inside. Take a few steps now to make sure the ‘guests’ that come to your house are the cute ones dressed up in costumes, not the furry, unwelcome kind.

House mice are common guests once the outdoor temperatures drop. These small, light gray, furry rodents have large ears and long tail. Their preferred food is grains, but they will munch on just about anything. One reason mice can be a problem once inside is due to their rapid ability to reproduce. Each year, a female mouse can produce 5-10 litters, with about 5-6 young per litter. Mice make nests out of materials like paper, feathers, or other fluffy materials.

Photo by Pixabay on Pexels.com

Understanding how mice function helps in the control process. They have relatively poor eyesight and are near-sighted. To make up for this deficit, they utilize their whiskers to feel the walls as they move around. Mice also have extreme physical abilities. They can climb up vertical surfaces, balance along wire cables, jump 10” high or across a 3’ gap, and survive a 9’ drop. Their most impressive feat is being able to squeeze their bodies into holes 1/4” in diameter, the size of a pencil.

If you don’t want these guests to become permanent residents, there are several methods that can be used for controlling mice in the home. Exclusion is the most common in the fight against house mice. Prevent mice from entering buildings by eliminating openings that are 1/4” or larger. Use sealants or mortar to help fill the gaps. Spray-in-place foams and steel wool pads will fill the gaps, but they won’t do much to stop mice from entering. Make sure doors, windows and screens fit tightly. Cover the edges of doors and windows with metal to prevent gnawing.

Population reduction is another method for controlling mice. Traps and baits are two common population reduction methods. To ensure success with traps, you need to use enough traps in areas where mice are living. Snap traps or multiple-capture traps can be used to capture mice. Double setting snap traps, placing two traps close to each other, will yield the best results in situations with high activity. Multi-catch traps can catch several mice at a time without resetting. Glue boards are another alternative to traps. These sticky boards catch and hold mice as they try to move throughout the home. Be sure to use sticky boards in locations where non-target animals or items won’t get stuck in them. If this does happen, use an oily material, like vegetable or mineral oil, to dissolve the sticky substance. To make the traps more appealing you can apply a food source such as peanut butter, a chocolate chip melted to the trigger, or you can secure a cloth scented with a food source to the traps’ trigger.

Baits are another population reduction method. Be sure to read and follow all directions on baits. When choosing baits, consider the location and method of applications and any non-target pets and children. Choose the type of bait for your specific location and application. Mice have been known to move pelleted baits without eating them. Just because you have an empty box, doesn’t mean they have eaten the bait. Bait stations or bait blocks ensure that the critter ate the bait. Baits might not be the best option for inside the home, so select their location wisely.

Use caution when cleaning up droppings, nests, or mouse remains. This can help to decrease the potential spread of diseases carried by mice like Hantavirus. Use protective waterproof gloves and spray the carcass and trap or nest with a household disinfectant or a 10% bleach solution. Use a sealable bag turned inside out to pick up the mouse. To remove feces or urine, spray the area with a disinfectant until wet and wipe up with a towel, rag, or mop. Don’t use the vacuum or broom to collect dry feces as that can cause the material to go into the air and be inhaled.

We all want guests to stop by, but with a little work upfront, you can make sure the guests that enter your home will be welcome ones who will yell out ‘Trick or Treat’.

This article was written by Elizabeth Exstrom, Extension Educator with Nebraska Extension in Hall County. For more information contact Elizabeth at elizabeth.exstrom@unl.edu.

Youth

Tips for a Healthier Halloween

Brandy VanDeWalle

For many, autumn events like Halloween are a time to wear costumes, go trick-or-treating, go to parties with friends, and eat sweet treats. Celebrations such as Halloween are a chance to not only have fun, but also provide healthy snack options and be physically active with friends and family. Make your Halloween season healthier this year by getting plenty of physical activity to balance food intake and help children choose wisely and eat their treats in moderation. Below are tips to make your Halloween healthier for trick-or-treaters and guests.

Hand out healthier treats. 

  • Give out healthier treats for trick-or-treaters and party guests this year. The calories in all those bite-size treats can add up quickly. There are lots of options when it comes to healthier food treats.
  • Examples include cereal bars, packages of dried fruit, baked pretzels, trail mix, animal crackers, mini boxes of raisins, graham crackers, sugar-free gum or hard candy, snack-sized pudding containers, individual applesauce containers or squeeze pouches, sugar-free hot chocolate or apple cider packets, individual juice boxes (100% juice), or fig cookies.

Try out non-food treats. 

  • If you want to steer away from handing out food this year, children will also enjoy non-food treats, such as things you would put in birthday goodie bags. Some non-food items are suitable for all ages, but small items should be limited to kids over age three.
  • Examples include small toys, pocket-sized games, plastic costume jewelry, glow sticks, tiny decks of cards, pencils, pencil toppers, fancy erasers, stickers (including reflective safety stickers), bookmarks, bottles of bubbles, whistles, coloring books, or small packages of crayons.

Promote physical activity.

  • Use party games and trick-or-treat time as a way to fit in 60 minutes of physical activity for kids. You can encourage and pump up the enthusiasm for being more active by providing small and inexpensive toys that promote activity.
  • Items could include a bouncy ball, jump rope, sidewalk chalk for a game of hopscotch or foursquare, or a beanbag for hacky sack.

Moderation is key.

  • Halloween is a great time to discuss and demonstrate the importance of moderation. Keep track of children’s candy so they don’t go overboard in one sitting. Let them pick out a few treats on Halloween night and then let them have a few pieces each day after that.
  • Show kids treats can fit into a healthy eating plan in small amounts. Combine a treat, such as fun-size candy, with a healthy snack like a piece of fruit. Be sure they eat the fruit first, so they don’t fill up on the candy.

Survive sweet treats at work.

  • Snack- or fun-size candies are small and easy to eat but eating several throughout the day can add up to extra calories. Keep the wrappers where you can see them, so they don’t accidentally pile up.
  • If you can’t just eat a few treats at work, start bringing healthier alternatives with you. Stock your snack bag or desk drawer with fruit cups, dried fruit, lightly sweetened whole grain cereal, graham crackers, low-fat pudding cups, popcorn, or granola bars.
  • Remember that friends or co-workers may also be struggling to stay motivated to make healthy changes. Lean on each other and be there when others need encouragement. This year make an effort to bring healthier treat options to work.

Find recipes and learn more at https://food.unl.edu.