Start small: ‘It doesn’t have to be all or nothing’
Whether you’re feeding two people or six, meal prepping can be a valuable tool to save time, reduce food waste and meet your nutrition goals — as long as you find a system that works for your lifestyle.
Chelsea King, a nutrition, food safety and health agent with K-State Extension’s office in Johnson County, says successful meal prepping starts with a solid plan.
“Often, people feel overwhelmed because they try to create brand-new meals every time they cook,” King said. “Instead, start with go-to recipes that you and your family already enjoy. Once you have those, it becomes easier to build a meal plan around them.”
King encourages home cooks to try one new recipe each week to gradually expand their menus. And don’t forget to plan for snacks.
“Snacks are one of those things that are easy to overlook,” she said. “It’s tempting to grab a bag of chips, but with a little prep, you can have nutritious options like energy bites or cut-up fruits and vegetables ready to go.”
Before heading to the grocery store, King suggests checking your pantry, refrigerator and freezer.
“One of the biggest money wasters is buying items you already have,” she said. “Taking inventory before you shop not only saves money, it helps reduce food waste.”
King also recommends eating seasonally. “Seasonal produce is often more nutritious and flavorful,” she said. “It’s usually harvested at its peak and may have been picked just a day or two before you buy it at the farmers market.”
Batch cooking is another time-saver. “If you’re making rice, cook extra,” she said. “Roast more vegetables than you need for one meal, and use the leftovers in salads or breakfasts. It saves both time and energy.”
While meal prepping often conjures images of spending an entire Sunday cooking, King says it doesn’t have to be all or nothing.
“If one big prep day doesn’t work for you, break it into smaller sessions during the week,” she said. “Do what fits your schedule, whether that’s prepping every few days or just washing and chopping produce ahead of time.”
Food safety is a key part of any meal prep plan. King emphasizes the importance of clean workspaces, proper handwashing and using food-safe containers, especially for freezing meals.
“Don’t use old yogurt containers for freezer storage — they’re not designed for those temperatures,” she said. “Use freezer-safe containers and always label and date what you store.”
Meal prepping also helps in those inevitable life moments — a late meeting, traffic delay, or a sick child.
“Having emergency meals in the freezer keeps you from relying on expensive fast food,” King said. “It helps you stick to your nutrition goals and saves money.”
“Meal-prepping isn’t a one-size-fits all,” she adds. “Find what works best for you and your family. Start small and focus on preparing meals for one or two days, then add more based on your comfort and needs.”
“The overall goal of meal prepping is to be more efficient in the kitchen, meaning less time spent in the kitchen, and to have nutritious homemade meals all week long.”
For more tips on nutrition and meal planning, visit your local K-State Extension office or go to www.ksre.k-state.edu.
As spring rolls in, so do the familiar sounds of thunder and rain. While many of us find those sounds soothing, our dogs often feel quite the opposite. Storms can stir up anxiety in dogs due to their sensitive hearing, sense of smell, and even how they react to static electricity or shifts in barometric pressure.
At our house, Brutus is always the first to know a storm is coming. Long before we see clouds, he’s pacing, panting, and licking the air—sure signs that thunder isn’t far behind. On the other hand, Scout couldn’t care less. For him, a storm is just another excuse to chase bunnies, dig under the shed, and track mud all over the house. Needless to say, the rainy season keeps us busy with mops and couch covers!
Why Are Dogs Afraid of Storms?
Experts say storm phobia can be caused by a combination of:
Noise sensitivity
Static electricity
Separation anxiety
Pressure changes in the air
Certain breeds, like Border Collies and Australian Shepherds, may even be genetically predisposed to fear loud noises.
Common Signs of Storm Anxiety
Watch for:
Pacing or hiding
Shaking or drooling
Panting, whining, licking the air
Destructive behavior or restlessness
What Can You Do to Help?
There are a few things you can try to make your dog feel more secure during a storm:
1. Create a Safe Space
Let your dog retreat to a quiet, cozy area where they feel secure—like a basement, closet, or under the bed.
2. Add White Noise
Soft music or white noise can help drown out thunder.
3. Try an Anti-Static Jacket
Products like the Anxiety Wrap provide gentle, comforting pressure and reduce static buildup.
4. Use Training Techniques
Counter-conditioning and desensitization can help change your dog’s reaction over time.
5. Consult Your Vet
If your dog’s fear is severe, your vet may recommend anti-anxiety medication or behavioral therapy.
In conclusion, storm anxiety can be stressful for pets and owners alike, but with patience, comfort, and the right tools, you can help your dog ride out even the loudest storms in peace.
It all began about five years ago when I was preparing to move from Haven to Wichita. The plan was to move in with my best friend Holly, her son Roman, and their two dogs Brutus and Lucy for a short time. As luck would have it, she had the opportunity to apply for a PhD program in the UK and needed someone to look after her home while she pursued her studies abroad—perfect timing for both of us.
When we first moved in, Brutus was beyond excited to have new faces in the house. Lucy, on the other hand, was much more reserved. She spent the first two weeks hiding under the bed, unsure of our presence. But over time, she realized we were sticking around—and slowly but surely, she warmed up to us.
Not long after, Holly and her son took a trip to the UK, giving us some one-on-one time with Brutus and Lucy. Life with them was anything but boring. They had such strong personalities and even seemed to have their little routines and “jobs” around the house.
Eventually, Holly returned to the UK, and then—COVID hit. She found herself stuck overseas, and things quickly became overwhelming. Thankfully, she made it back safely. But with her permanent move on the horizon, the reality set in: Brutus and Lucy would be going with her. We were heartbroken. Over time, they’d become such an important part of our lives, but we understood they had to go.
One night while we were watching TV, my daughter casually suggested, “We should get puppies!” That was all Holly needed to hear. Not one to do things halfway, she went all in—and surprised the kids with not just one, but two puppies.
That’s how Luna and Scout came into our lives. On a cold, rainy night, we drove to the west side of Wichita to pick them up. They were so tiny—barely eight weeks old. My son Cole and Holly’s son Roman named one Scout, and my daughter Claire chose the name Luna.
As Holly’s move approached, she discovered that relocating Brutus and Lucy overseas was far more complicated than expected. In a twist of fate, it was decided they would stay behind.
And just like that—I officially became the proud mom of four wigglebutts. Let the adventure begin!
Riding unrestrained in the open bed of a moving pickup truck proved fatal last July for two men, 19 and 20, who were ejected when that truck slammed into the rear of another vehicle in Colorado Springs, Colorado.
“Depending on where you live, people in the backs of pickup trucks might be a common sight,” said thezebra.com, a website that helps people compare insurance policies. “However, whether due to occupation, necessity or a casual ride, the practice poses significant safety risks.”
A lack of restraints and secured seating, combined with exposure to environmental hazards and risk during vehicle maneuvers, leaves passengers in truck beds vulnerable, that site said.
What does Kansas law say about riding in the back of pickups?
Kansas statute 8-1578(a) — passed in 1992 — consequently bans riding in pickup beds on many public roads for anyone under 14 except in certain, specific situations.
That statute allows people to ride in truck beds if they are 14 or older.
However, it bans people 14 and older from allowing children under 14 to ride in beds of moving trucks on most public roads.
When does the law not apply?
The state law involved does not apply on private property, leaving youngsters under 14 free to ride in pickup beds through private farm fields.
The law specifies that its provisions apply “only when a vehicle is being operated within the corporate limits of a city or on the state highway system.”
The law’s wording adds that it does not apply to:
“An employee under the age of 14 years engaged in the necessary discharge of the employee’s duty within truck bodies in space intended for merchandise or cargo.”
Or “when the vehicle is being operated in parades, caravans or exhibitions which are officially authorized or otherwise permitted by law.”
What does the law say in other states?
Eighteen states have no state laws at all regarding riding in beds of pickup trucks, thezebra.com said earlier this year.
“Only three states (Arkansas, California and New Jersey) and the District of Columbia mostly outlaw the practice with few exceptions,” that site said.
It added: “The remaining states all have something to say about it, but they put different restrictions on it. In many cases, it depends on the age of the passenger or how fast the vehicle is going.”
Amelia Earhart, Dwight D. Eisenhower and the Wizard of Oz all have links to Kansas towns that the WorldAtlas website describes as being like something out of a fairy tale.
“Think fairy tales are just for bedtime?” WorldAtlas asked. “Kansas says otherwise. Although this state quietly lies in the middle of the Midwest, from the Flint Hills to the Ozarks, its small towns offer more quaintness than prairie views. Many have names and storied histories based on railroad lines, cattle trails, and frontier legends.”
Following are those towns.
Atchison
“You will fall in love with this town, but unfortunately, its Earhart belongs to Amelia,” WorldAtlas said while referring to the aviator, who vanished in 1937 in the Pacific while trying to fly a Lockheed Model 10 Electra plane around the world.
WorldAtlas suggested visitors to Atchison, a city of about 11,000, should start at the Amelia Earhart Birthplace Museum, a restored Victorian home that showcases her family photos, childhood artifacts and personal belongings.
It also recommended visiting the contemporary Amelia Earhart Hangar Museum, which features flight simulators, interactive displays and the last remaining Lockheed Model 10 Electra plane out of 149 that were made.
The site added, “Stroll quietly through the International Forest of Friendship, where trees have been planted in recognition of aviation pioneers, astronauts and trailblazers of the skies, honoring these contributions from around the globe.”
Wamego
“Here, every road leads back to Dorothy,” WorldAtlas said of this northeast Kansas city of about 4,900, which capitalizes on the Sunflower State’s enduring fame as being the home of Dorothy, the central character in the 1900 book and 1939 movie “The Wizard of Oz.”
WorldAtlas suggested visitors start at the Oz Museum, a “technicolor shrine to Kansas’ most famous story,” which displays hundreds of movie props, rare collectibles and original artifacts, then go to nearby Oz Winery, which serves playful blends in a cozy tasting room that include “Drunken Munchkin” and “Witch in the Ditch.”
The site recommended visiting Wamego for OZtoberFest, at which it said, “Fans from numerous states come to watch the entire town transform into a costumed and food-truck-powered event.”
This year’s OZtoberfest will be Oct. 4.
Lucas
“Being in a fairy tale isn’t about beauty,” WorldAtlas said. “It’s about feeling like you have stepped out of the real world.”
It consequently suggested visiting Lucas, population 332 in Russell County in north-central Kansas, the site of S.P. Dinsmoor’s Garden of Eden, the oldest intact folk-art environment in the U.S. Concrete figures created by Dinsmoor, who died in 1932, can be seen scaling the house’s exterior. His mummified body can also be seen there, behind glass.
WorldAtlas recommended visitors to Lucas also enjoy World’s Largest Things Inc., a quirky museum featuring tiny, handmade representations of some of America’s largest oddities, from ketchup bottles to massive balls of yarn; Bowl Plaza, a working public restroom that is also a work of art, mimicking a giant toilet; and the nearby Open Range Zoo, where full-sized animal sculptures “are situated along the grass like a surreal safari.”
Abilene
“Trains, trails, and presidential tales all lead to Abilene,” the boyhood home of President Dwight D. Eisenhower, WorldAtlas said. The city of about 6,500 is located in Dickinson County in north-central Kansas.
“Continue your day by stepping back into frontier days at Old Abilene Town, a nostalgic recreation of a western street complete with costumed reenactors, saloons, and a working blacksmith shop,” WorldAtlas said. “When you are done exploring, slow down and relax at Amanda’s Bakery & Bistro, a quaint bakery and café near downtown, specializing in pies and farmhouse style.”Only in Baldwin City can visitors pet alpacas and take part in a fall festival the same afternoon, WorldAtlas said.
Baldwin City
A community of about 4,800, Baldwin City is located in Douglas County in northeast Kansas.
“Visit Ad Astra Alpacas, a lovely family farm where you can meet and feed fluffy alpacas and even walk some on a leash,” WorldAtlas said. “The farm is a whimsical setting that makes Baldwin feel magical and out of a children’s story. For more magic, venture out to explore nature at the Ivan Boyd Prairie Preserve or Black Jack Battlefield Park.”
WorldAtlas recommended visiting Baldwin City during its annual Maple Leaf Festival, first held in 1958, which it said has become one of the largest fall events in the state and offers “parades, quilt shows, street food, and pumpkin everything.”
This year’s Maple Leaf Festival will be Oct. 18 and 19, its website said.
