January 2026

Volume 4 Issue 1

Featured Program of the Month!

Lunch and Learns

Did you know that you can request us to come to your business, or you can come to us, and provide a lunch and learn on a health, nutrition, or wellness topic?! We have presented on healthier lunches, reducing sugar, gut health, fiber, chronic disease prevention, and many other topics. We even provide food demos and tastings! Be sure to stay tuned for various lunch and learns we will offer at our office throughout the year as well.

Healthy Habits That Last

Beyond January

New Year's resolutions often come with a short-lived sense of motivation. Within a few weeks or months, we lose that momentum and often find ourselves back in our old ways. To achieve success with our New Year's resolutions, we must focus on making sustainable changes rather than setting unrealistic expectations or restricting ourselves. The key to lasting success isn’t setting extreme goals—it’s building sustainable habits that feel natural and achievable.

Think small, act consistently. Rather than trying to make a huge lifestyle change every year, start with a simple habit that you can easily incorporate into your daily routine. Maybe you begin with a daily goal of walking for 10 minutes during your lunch break. By springtime, you may be ready to tackle 20 minutes or even turn that walk into a light jog! Set small, realistic goals that will guide you in the direction of a bigger lifestyle change over time.

Consistency beats intensity. Choose consistency with your small habits rather than overwhelming change that is bound to become unsustainable in your day-to-day life. These small habits will lead to more lasting change, bringing you greater satisfaction and confidence to set new goals.

Remember: lasting change is less about willpower and more about designing routines that support your best self.

In Good Health,

Johnson County K-State Extension

Please note our office will be closed beginning December 25 and will reopen on January 5.

Fun Food Facts

Did you know that red bell peppers are botanically a fruit?! These vibrant colored peppers grow on a vine and are packed with vitamin C. In fact, a red bell pepper has more vitamin C than an orange! Red bell peppers actually start out as green peppers, changing color and developing flavor as they continue to ripen. Red bell peppers are known to be sweeter and contain more vitamin C than their green, orange, and yellow counterparts.

Recipe of the Month

Bell Pepper Egg Bites

Makes 12 servings

These bell pepper egg bites are the perfect option for meal prepping your breakfasts. Add your favorite vegetables, meat, and your favorite cheese.

Ingredients

6 eggs
1 cup cottage cheese
1/2 red bell pepper, diced
1/2 orange bell pepper, diced
1/2 cup diced onion
2 cups spinach
1/2 cup of your favorite cheese
1/2 teaspoon black pepper
Optional fresh basil or thyme

Preparation

Preheat oven to 350°F. Spray muffin tin with nonstick cooking spray.
In a blender, crack the eggs and add the cottage cheese. Blend until smooth and transfer to a large bowl. Note: You can also use an immersion blender.
In a large skillet, add the diced bell peppers and onions. Cook over medium to medium-high heat until the peppers and onion begin to brown and are soft.
Turn the heat off and add the spinach. Stir until wilted. Allow to cool for 1-2 minutes. Once cooled, transfer pepper mixture to the eggs mixture and stir until mixed.
Carefully pour the egg mixture into the muffin trays, filling each cup about 2/3 full.
Top with your favorite cheese.
Bake for 20-25 minutes, or until eggs are set and reach an internal temperature of 160°F.
Refrigerate leftovers in an airtight container within 2 hours.

Kitchen Corner

Meal prepping is one of the simplest ways to save time, cut costs, and stay on track with your nutritional goals. By planning ahead, you’ll reduce stress during busy weekdays and make healthier choices without the last‑minute scramble. With these simple strategies, meal prepping becomes less of a chore and more of a lifestyle habit that supports your health, budget, and peace of mind.

Meal Prepping Tips

Pick a consistent time and day each week to wash, cut, and portion your meals.
Use containers with dividers to keep ingredients fresh and prevent mixing, if necessary to keep them divided.
Choose meals that share similar ingredients to reduce costs and minimize food waste.
Prep snacks like cut veggies, fruit, or trail mix so you always have healthy options ready.
Label containers with dates or meal names to stay organized and avoid confusion.
Cook versatile proteins (like chicken or beans) that can be used in multiple dishes throughout the week.

Knowledge for Life newsletter

Interested in learning more about other topics or events around gardening, nature, aging, and so much more? Sign up for our monthly Knowledge for Life newsletter which will you give you the latest happenings in our office.

K-State Research and Extension is committed to providing equal opportunity for participation in all programs, services and activities. Program information may be available in languages other than English. Reasonable accommodations for persons with disabilities, including alternative means for communication (e.g., Braille, large print, audio tape, and American Sign Language) may be requested by contacting the JoCo KSRE Office two weeks prior to the start of the event at (913) 715-7000. Requests received after this date will be honored when it is feasible to do so. Language access services, such as interpretation or translation of vital information will be provided free of charge to limited English proficient individuals upon request.

Let us know how you liked this month's newsletter!