Colder weather has finally arrived in Kansas. This past weekend’s snowfall and plummeting temperatures have assured us that we are not skipping winter this year, much to my dismay. Some people get refreshed with the cooler temperatures. I, however, can live without the cold weather as I just want to hibernate inside where it is warm. I really dislike being cold, but my children remind me that there are people (like them) who prefer the cooler temperatures.

I do have to admit the snow was pretty and I love how it quiets our busy life. Not to mention the moisture is much appreciated. This brings us to the dilemma of exercise. Many love to exercise outdoors but how do we stick to our routines and healthy lifestyles if the weather has turned down the temperatures?

The Arthritis Foundation and Institute on Aging offers a few tips for cold-weather exercise.

Joint stiffness may be worse when you first wake up, making an early morning workout uncomfortable and painful. If so, take your walk later in the day when it’s warmer outside and your joints have loosened up. Plus, if you’re taking pain medications, waiting gives them a chance to kick in before you exercise. To warm your joints up faster, pop your workout clothes in the dryer for five minutes while you get ready.

Dress in several layers of loose clothing to trap warm air between them. Wear a waterproof coat or jacket if it’s snowy or rainy and don’t forget a hat, scarf and gloves. In general, start with a thin, synthetic layer (not cotton), add a layer of fleece, and top with a waterproof, breathable outer layer.

Hydration is more often associated with sweating and the summer months, but it’s just as important to drink plenty of water in winter, too. You still sweat and lose fluid in cold weather so make sure you stay hydrated. Dehydration can affect mood and even brain function. In general, drink about 16 ounces (two cups) of water two hours before a workout.

Working out in cold weather exposes your hands, feet, ears and nose to severe temperatures. If you have Raynaud’s disease, a condition that causes abnormal sensitivity to cold and restricts blood flow to fingers and toes, wear mittens instead of gloves and use chemical hand warmers in your mittens and boots. Keep your head and ears warmer with a hat or beanie.

Even in the cold, a sunny day can result in sunburn. This is especially true if you have psoriasis or lupus, or if you take nonsteroidal anti-inflammatory drugs (NSAIDs) or methotrexate, which can make your skin more sun-sensitive. Make sure you wear appropriate sunscreen (SPF 50) on exposed parts and protect your eyes with sunglasses or ski goggles. Remember to reapply if you’re sweating or after more than two hours outdoors. Include a soothing lip balm with sunscreen to prevent windburn and sunburn.

Ice isn’t the only danger when walking or exercising outdoors. Packed snow can also make you lose your footing and cause a fall. “Look for ways to get added traction,” says Tom Holland, exercise physiologist and fitness consultant. He recommends simple cleats to strap on your shoes that provide traction when walking on ice or snow. Trail shoes also provide more grip and stability than running or walking shoes that are made for the road.

Take a phone and let people know where you’re going, says Holland. “If you slip or fall while walking or biking it’s a good idea someone knows where they can find you.” In addition, choose a neighborhood that’s familiar to you, so if large snowbanks or road detours prevent you from taking your regular route, you’ll know how to find your way back home, Holland adds.

Before you go outside, spend a few minutes warming up, which is especially important when you have arthritis. Warm up by marching in place or on a treadmill for 5 to 10 minutes at a slow-comfortable pace, and then stretching out all major muscle groups. After your workout, take time to cool down and stretch out.

Cardiovascular exercise does not have to include high-impact exercise such as skiing, jogging or running. Snowshoeing, cross-country skiing and walking are low-impact cardio options that are not only easier on joints but also provide all the benefits of physical activity.

On the coldest winter days, it’s best to work out indoors where you can more easily control the environment. Walk at the mall, pedal a stationary bike, go for a swim at the local aquatic center or take an exercise class at the gym. According to the American College of Sports Medicine, cold weather itself should not be a barrier to exercising outdoors, especially if you are accustomed to it. However, those with Raynaud’s syndrome, heart disease or asthma are at highest risk of being impacted by the cold and may need to avoid outdoor exercise in frigid temperatures altogether.

Remember, staying active has many benefits to both your mental and physical health. Find a way to keep active, even when the weather isn’t cooperating.

Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at 785-628-9430 or moniquek@ksu.edu.

Colder weather has finally arrived in Kansas. This past weekend’s snowfall and plummeting temperatures have assured us that we are not skipping winter this year, much to my dismay. Some people get refreshed with the cooler temperatures. I, however, can live without the cold weather as I just want to hibernate inside where it is warm. I really dislike being cold, but my children remind me that there are people (like them) who prefer the cooler temperatures.<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522176561.png" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>I do have to admit the snow was pretty and I love how it quiets our busy life. Not to mention the moisture is much appreciated. This brings us to the dilemma of exercise. Many love to exercise outdoors but how do we stick to our routines and healthy lifestyles if the weather has turned down the temperatures?The Arthritis Foundation and Institute on Aging offers a few tips for cold-weather exercise.<h2>Time it right</h2>Joint stiffness may be worse when you first wake up, making an early morning workout uncomfortable and painful. If so, take your walk later in the day when it’s warmer outside and your joints have loosened up. Plus, if you’re taking pain medications, waiting gives them a chance to kick in before you exercise. To warm your joints up faster, pop your workout clothes in the dryer for five minutes while you get ready.<h2>Dress in loose layers</h2>Dress in several layers of loose clothing to trap warm air between them. Wear a waterproof coat or jacket if it’s snowy or rainy and don’t forget a hat, scarf and gloves. In general, start with a thin, synthetic layer (not cotton), add a layer of fleece, and top with a waterproof, breathable outer layer.<h2>Drink up</h2>Hydration is more often associated with sweating and the summer months, but it’s just as important to drink plenty of water in winter, too. You still sweat and lose fluid in cold weather so make sure you stay hydrated. Dehydration can affect mood and even brain function. In general, drink about 16 ounces (two cups) of water two hours before a workout.<h2>Protect your extremities</h2>Working out in cold weather exposes your hands, feet, ears and nose to severe temperatures. If you have Raynaud’s disease, a condition that causes abnormal sensitivity to cold and restricts blood flow to fingers and toes, wear mittens instead of gloves and use chemical hand warmers in your mittens and boots. Keep your head and ears warmer with a hat or beanie.<h2>Wear sunblock</h2>Even in the cold, a sunny day can result in sunburn. This is especially true if you have psoriasis or lupus, or if you take nonsteroidal anti-inflammatory drugs (NSAIDs) or methotrexate, which can make your skin more sun-sensitive. Make sure you wear appropriate sunscreen (SPF 50) on exposed parts and protect your eyes with sunglasses or ski goggles. Remember to reapply if you’re sweating or after more than two hours outdoors. Include a soothing lip balm with sunscreen to prevent windburn and sunburn.<h2>Get traction</h2>Ice isn’t the only danger when walking or exercising outdoors. Packed snow can also make you lose your footing and cause a fall. “Look for ways to get added traction,” says Tom Holland, exercise physiologist and fitness consultant. He recommends simple cleats to strap on your shoes that provide traction when walking on ice or snow. Trail shoes also provide more grip and stability than running or walking shoes that are made for the road.<h2>Safety first</h2>Take a phone and let people know where you’re going, says Holland. “If you slip or fall while walking or biking it’s a good idea someone knows where they can find you.” In addition, choose a neighborhood that’s familiar to you, so if large snowbanks or road detours prevent you from taking your regular route, you’ll know how to find your way back home, Holland adds.<h2>Warm up, cool down</h2>Before you go outside, spend a few minutes warming up, which is especially important when you have arthritis. Warm up by marching in place or on a treadmill for 5 to 10 minutes at a slow-comfortable pace, and then stretching out all major muscle groups. After your workout, take time to cool down and stretch out.<h2>Think low-impact</h2>Cardiovascular exercise does not have to include high-impact exercise such as skiing, jogging or running. Snowshoeing, cross-country skiing and walking are low-impact cardio options that are not only easier on joints but also provide all the benefits of physical activity.<h2>Take it inside</h2>On the coldest winter days, it’s best to work out indoors where you can more easily control the environment. Walk at the mall, pedal a stationary bike, go for a swim at the local aquatic center or take an exercise class at the gym. According to the American College of Sports Medicine, cold weather itself should not be a barrier to exercising outdoors, especially if you are accustomed to it. However, those with Raynaud’s syndrome, heart disease or asthma are at highest risk of being impacted by the cold and may need to avoid outdoor exercise in frigid temperatures altogether.Remember, staying active has many benefits to both your mental and physical health. Find a way to keep active, even when the weather isn’t cooperating.Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at 785-628-9430 or moniquek@ksu.edu.

Koerner: Colder weather and exercise

We are now in the thick of gift-buying season. As Kansas consumers navigate Black Friday, Small Business Saturday and other seasonal sales, they must consider the burden of sales taxes in their shopping plans.

In Kansas, many local governments rely on a sales tax as part of their revenue stream. Cities and counties often adopt new and/or increase existing sales taxes through voter approval. This was the case in the most recent November elections in cities including Derby and Benton. While these ballot initiatives passed in some cities, they failed in others, including Haysville where the proposed tax increase failed by one vote.

Over time, local governments have become more reliant on sales taxes in their pursuit of a diverse revenue strategy.

Cities can experience certain benefits when using a sales tax to generate revenue.

Sales tax revenue can be a substantial source of income for cities. Sales taxes tap into consumer spending, providing funding for essential government services. In this sense, the sales tax contributes to the overall development and health of the city or county.

Another benefit is the ability of a sales tax to capture revenue from non-residents who purchase taxable goods through tourism or when commuting for work. This can provide an attractive revenue option to city leaders, particularly political leaders, hoping to boost city funds without placing the entire tax burden on their own residents. In fact, several Kansas cities, including Benton, proposed new or increased sales taxes to provide property tax relief for their own residents in 2023.

However, cities should also consider the volatility of sales tax revenue when determining how much to rely on this source of income. Economic downturns or changes in consumer behavior can lead to fluctuations in the amount of revenue generated. This makes it challenging for local governments to plan their budgets effectively.

This instability may result in financial strain in maintaining public services during lean times when these services may be critical to residents.

Furthermore, local governments must remember that sales taxes create a competitive disadvantage for local businesses trying to compete with online retailers. This is because these online businesses may not be subject to the same tax regulations. Local sales taxes may negatively affect the economic environment for brick-and-mortar stores within the city.

Finally, sales taxes are regressive. They impose the same rate on goods and services for all consumers, regardless of income. Sales taxes disproportionately affect lower-income individuals. It can impact their purchasing power and exacerbate economic inequality within the city. This is particularly true when a sales tax is imposed on necessities like groceries.

In summary, while a local sales tax offers cities a robust revenue stream with the potential to attract funds from non-residents, its regressive nature, volatility, and impact on economic competition pose significant drawbacks.

Achieving a balanced revenue strategy that considers the welfare of all residents and adapts to the ever-changing economic landscape is crucial for the long-term fiscal health of Kansas cities.

Brianne Heidbreder, Ph.D., is an associate professor of political science at Kansas State University.

We are now in the thick of gift-buying season. As Kansas consumers navigate Black Friday, Small Business Saturday and other seasonal sales, they must consider the burden of sales taxes in their shopping plans.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/3/1678375940173.jpeg" alt="Brianne Heidbreder" />
 <figcaption>Brianne Heidbreder</figcaption>
 </figure>In Kansas, many local governments rely on a sales tax as part of their revenue stream. Cities and counties often adopt new and/or increase existing sales taxes through voter approval. This was the case in the most recent November elections in cities including Derby and Benton. While these ballot initiatives passed in some cities, they failed in others, including Haysville where the proposed tax increase failed by one vote.Over time, local governments have become more reliant on sales taxes in their pursuit of a diverse revenue strategy.Cities can experience certain benefits when using a sales tax to generate revenue.Sales tax revenue can be a substantial source of income for cities. Sales taxes tap into consumer spending, providing funding for essential government services. In this sense, the sales tax contributes to the overall development and health of the city or county.Another benefit is the ability of a sales tax to capture revenue from non-residents who purchase taxable goods through tourism or when commuting for work. This can provide an attractive revenue option to city leaders, particularly political leaders, hoping to boost city funds without placing the entire tax burden on their own residents. In fact, several Kansas cities, including Benton, proposed new or increased sales taxes to provide property tax relief for their own residents in 2023.However, cities should also consider the volatility of sales tax revenue when determining how much to rely on this source of income. Economic downturns or changes in consumer behavior can lead to fluctuations in the amount of revenue generated. This makes it challenging for local governments to plan their budgets effectively.This instability may result in financial strain in maintaining public services during lean times when these services may be critical to residents.Furthermore, local governments must remember that sales taxes create a competitive disadvantage for local businesses trying to compete with online retailers. This is because these online businesses may not be subject to the same tax regulations. Local sales taxes may negatively affect the economic environment for brick-and-mortar stores within the city.Finally, sales taxes are regressive. They impose the same rate on goods and services for all consumers, regardless of income. Sales taxes disproportionately affect lower-income individuals. It can impact their purchasing power and exacerbate economic inequality within the city. This is particularly true when a sales tax is imposed on necessities like groceries.In summary, while a local sales tax offers cities a robust revenue stream with the potential to attract funds from non-residents, its regressive nature, volatility, and impact on economic competition pose significant drawbacks.Achieving a balanced revenue strategy that considers the welfare of all residents and adapts to the ever-changing economic landscape is crucial for the long-term fiscal health of Kansas cities.Brianne Heidbreder, Ph.D., is an associate professor of political science at Kansas State University.

INSIGHT: Generating revenue: Local governments and sales tax

With harvest complete and some relatively mild temperatures heading into winter, farmers might take to the field for deep tillage such as ripping, or to make earthwork repairs around the farm. A few days before you want to start these activities, call 811 for your safety and to prevent expensive damage to underground utilities. The website, <a href="http://call811.com">http://call811.com</a>, has easy-to-follow instructions for requesting this free service and detailed information concerning why you need to know what’s below.

A video produced by Marathon Oil tells the story of a farm family and their close call with a pipeline when installing tile drains. The landowner knew where the pipeline entered and exited the field, and they assumed the pipeline was straight— it wasn’t. Watch this 6-minute, eye-opening video for the whole story: <a href="https://youtu.be/oe-iknpYzF8">https://youtu.be/oe-iknpYzF8</a>.

Sadly, fatal accidents do happen in soil excavations. If you dig any trenches or soil pits, safety should be considered from the very beginning of the project. Soils with sandy textures are more susceptible to collapse than soils with a higher clay content. If standing water is present in the pit, the walls are more apt to collapse. Digging in soils that have been disturbed before, such as digging next to a hydrant or foundation, means that the soil is far less stable than you might expect if that soil had never been disturbed before.

Occupational Safety and Health Administration guidelines exist on excavation safety, such as when it is necessary to shore the walls of a soil pit or trench. One important consideration is soil should be piled a minimum of 2 feet away from the walls of the trenches for two reasons: 1) Soil clods or excavating tools could roll back into the trench and cause injury to occupants. 2) It helps reduce the risk of a trench collapse by keeping the weight of the soil piles away from the trench edges.

Even if a soil pit is 5 feet deep or less, it is a good idea to angle the edges, especially if the texture is sandy, the soil is wet, or if the soil is otherwise unstable. This does create more disturbance, but if it prevents an accident, it’s worth it.

For more information on trenching and excavation safety, see the following OSHA publication: Trenching and Excavation Safety, <a href="https://www.osha.gov/Publications/osha2226.pdf">https://www.osha.gov/Publications/osha2226.pdf</a>

New in January – K-State Corn and Soybean Schools held together

In January, look for a new format for the traditional K-State Corn and Soybean Winter Crop Schools. K-State Research and Extension, in collaboration with Kansas Corn and Kansas Soybean, has combined the schools for a whole-day program covering both crops. Save the date for one of the locations near you!

2024-State Corn and Soybean Crop Schools

Jan. 16 (Tuesday) – Parsons K-State Southeast Research and Extension Center. Jan. 17 (Wednesday) – Hesston Agco Corporation. Jan. 18 (Thursday) – Garden City, Corteva Agriscience Research Center. Jan. 19 – Olathe, John Deer Ag Marketing Center.

Stay tuned to the weekly Agronomy eUpdate in the coming weeks for the complete agendas and how to register. To sign up for the eUpdate <a href="https://eupdate.agronomy.ksu.edu/index_new_prep.php">https://eupdate.agronomy.ksu.edu/index_new_prep.php</a>

Stacy Campbell is a Crop Production Extension agent in the Cottonwood District, which includes Barton and Ellis counties, for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

With harvest complete and some relatively mild temperatures heading into winter, farmers might take to the field for deep tillage such as ripping, or to make earthwork repairs around the farm. A few days before you want to start these activities, call 811 for your safety and to prevent expensive damage to underground utilities. The website, <a href="http://call811.com">http://call811.com</a>, has easy-to-follow instructions for requesting this free service and detailed information concerning why you need to know what’s below.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266615291.jpeg" alt="Stacy Campbell" />
 <figcaption>Stacy Campbell</figcaption>
 </figure>A video produced by Marathon Oil tells the story of a farm family and their close call with a pipeline when installing tile drains. The landowner knew where the pipeline entered and exited the field, and they assumed the pipeline was straight— it wasn’t. Watch this 6-minute, eye-opening video for the whole story: <a href="https://youtu.be/oe-iknpYzF8">https://youtu.be/oe-iknpYzF8</a>.Sadly, fatal accidents do happen in soil excavations. If you dig any trenches or soil pits, safety should be considered from the very beginning of the project. Soils with sandy textures are more susceptible to collapse than soils with a higher clay content. If standing water is present in the pit, the walls are more apt to collapse. Digging in soils that have been disturbed before, such as digging next to a hydrant or foundation, means that the soil is far less stable than you might expect if that soil had never been disturbed before.Occupational Safety and Health Administration guidelines exist on excavation safety, such as when it is necessary to shore the walls of a soil pit or trench. One important consideration is soil should be piled a minimum of 2 feet away from the walls of the trenches for two reasons: 1) Soil clods or excavating tools could roll back into the trench and cause injury to occupants. 2) It helps reduce the risk of a trench collapse by keeping the weight of the soil piles away from the trench edges.Even if a soil pit is 5 feet deep or less, it is a good idea to angle the edges, especially if the texture is sandy, the soil is wet, or if the soil is otherwise unstable. This does create more disturbance, but if it prevents an accident, it’s worth it.For more information on trenching and excavation safety, see the following OSHA publication: Trenching and Excavation Safety, <a href="https://www.osha.gov/Publications/osha2226.pdf">https://www.osha.gov/Publications/osha2226.pdf</a>New in January – K-State Corn and Soybean Schools held togetherIn January, look for a new format for the traditional K-State Corn and Soybean Winter Crop Schools. K-State Research and Extension, in collaboration with Kansas Corn and Kansas Soybean, has combined the schools for a whole-day program covering both crops. Save the date for one of the locations near you!2024-State Corn and Soybean Crop SchoolsJan. 16 (Tuesday) – Parsons K-State Southeast Research and Extension Center. Jan. 17 (Wednesday) – Hesston Agco Corporation. Jan. 18 (Thursday) – Garden City, Corteva Agriscience Research Center. Jan. 19 – Olathe, John Deer Ag Marketing Center.Stay tuned to the weekly Agronomy eUpdate in the coming weeks for the complete agendas and how to register. To sign up for the eUpdate <a href="https://eupdate.agronomy.ksu.edu/index_new_prep.php">https://eupdate.agronomy.ksu.edu/index_new_prep.php</a>Stacy Campbell is a Crop Production Extension agent in the Cottonwood District, which includes Barton and Ellis counties, for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

Campbell: Safety first when planning deep tillage or earthwork: Call before you dig!

Years ago, I stumbled across an article detailing the creation of a national forest in Finney County in 1906. Organizers planted 1,000,000 trees near Garden City to set their dream in motion. 

For those interested in end results, road trip to the Sandsage Bison Range Wildlife Area and count remaining trees. For native western Kansans, imagining a national forest on our landscape is as much fantasy as the storied golden city of Quivira. However, early settlers following then current theories that rain followed the plow felt certain ample moisture would nurture their efforts.

Later, while researching Ellis Headlight newspapers and vintage pamphlets, I found even earlier references to Kansas Forest Service activities in the late 1800s. In 1887, Kansas legislators established one of two western Kansas Forestry Stations. They located the first in Ogallah, initially in Ellis County, and later Trego County.

Such stations encouraged homesteader dreams of securing an additional 160 acres of land if they committed to a timber claim. This required planting and nurturing 10 acres of trees on their filing, and regional tree stations made such hopes possible.

Over time, Mother Nature did her darndest to defeat such efforts, but if you want to see the remainder of one successful claim, follow Highway 283 south of WaKeeney 11 miles and look east. Note the stand of remaining trees. Do the research and find evidence of other timber plantings.

Initiating this program, Governor Martin appointed S.C. Robb as the first State Commissioner of Forestry. Robb’s duties required him to establish the office and assure appropriations necessary for “planting and growing forest trees in Kansas.”

Mr. Robb immediately secured two parcels of land each of at least 160 acres about a mile and half west of Ogallah just north of Union Pacific railroad tracks. The landowner, County Clerk C.C. Hoar, couldn’t afford to donate the entire acreage so area citizens contributed funds to complete the deal. Mr. Robb then constructed a 15 x 30 ft. barn for $325, an 85 ft. deep well with attached windmill, and 14 x 32 ft. six room and office house for $1,040. For two years, he lived there and ran the forestry station before relocating to Dodge in 1889 to establish the second station.

On April 27, 1887, Mr. Robb and employees prepared and planted eight acres with various deciduous trees They first planted cottonwood, black locust, honey locust, boxelder, Osage orange, catalpa, Russian mulberry, black walnut, hackberry, Lombardy poplar, and soft maple seeds. Their efforts resulted in 500,000 seedlings to give regional residents to plant the following spring.

Yes, the station gave trees to Kansans. The only cost involved transport. Locals picking up orders usually showed up driving a horse and buggy. For those living far away, trains offered another transportation option.

In 1889, Ogallah Forest Station grew 1,960,200 seedlings, adding red cedars, and Austrian and Norway pines to the selection. That year, 4,175 Kansans placed orders. According to Mrs. Fred Shaw, some ordered more trees than they could plant, intending to share with out-of-state relatives. Authorities quickly discouraged this practice.

Appointed in 1907, Mrs. Shaw’s father Francis Ridgway was the last commissioner of Ogallah Forest Station. Commissioners earned a salary of $1,000 per year while laborers earned $1 per day, enhancing the bank accounts of many Ogallah area men for the 25 years the station operated.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/11/1699457417139.jpeg" alt="Photo by Karen Madorin" />
 <figcaption>Photo by Karen Madorin</figcaption>
 </figure>Years ago, I stumbled across an article detailing the creation of a national forest in Finney County in 1906. Organizers planted 1,000,000 trees near Garden City to set their dream in motion. For those interested in end results, road trip to the Sandsage Bison Range Wildlife Area and count remaining trees. For native western Kansans, imagining a national forest on our landscape is as much fantasy as the storied golden city of Quivira. However, early settlers following then current theories that rain followed the plow felt certain ample moisture would nurture their efforts.Later, while researching Ellis Headlight newspapers and vintage pamphlets, I found even earlier references to Kansas Forest Service activities in the late 1800s. In 1887, Kansas legislators established one of two western Kansas Forestry Stations. They located the first in Ogallah, initially in Ellis County, and later Trego County.Such stations encouraged homesteader dreams of securing an additional 160 acres of land if they committed to a timber claim. This required planting and nurturing 10 acres of trees on their filing, and regional tree stations made such hopes possible.Over time, Mother Nature did her darndest to defeat such efforts, but if you want to see the remainder of one successful claim, follow Highway 283 south of WaKeeney 11 miles and look east. Note the stand of remaining trees. Do the research and find evidence of other timber plantings.Initiating this program, Governor Martin appointed S.C. Robb as the first State Commissioner of Forestry. Robb’s duties required him to establish the office and assure appropriations necessary for “planting and growing forest trees in Kansas.”Mr. Robb immediately secured two parcels of land each of at least 160 acres about a mile and half west of Ogallah just north of Union Pacific railroad tracks. The landowner, County Clerk C.C. Hoar, couldn’t afford to donate the entire acreage so area citizens contributed funds to complete the deal. Mr. Robb then constructed a 15 x 30 ft. barn for $325, an 85 ft. deep well with attached windmill, and 14 x 32 ft. six room and office house for $1,040. For two years, he lived there and ran the forestry station before relocating to Dodge in 1889 to establish the second station.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/11/1699457708983.jpeg" alt="Hedge apples from Osage Orange trees. Photo by Karen Madorin" />
 <figcaption>Hedge apples from Osage Orange trees. Photo by Karen Madorin</figcaption>
 </figure>On April 27, 1887, Mr. Robb and employees prepared and planted eight acres with various deciduous trees They first planted cottonwood, black locust, honey locust, boxelder, Osage orange, catalpa, Russian mulberry, black walnut, hackberry, Lombardy poplar, and soft maple seeds. Their efforts resulted in 500,000 seedlings to give regional residents to plant the following spring.Yes, the station gave trees to Kansans. The only cost involved transport. Locals picking up orders usually showed up driving a horse and buggy. For those living far away, trains offered another transportation option.In 1889, Ogallah Forest Station grew 1,960,200 seedlings, adding red cedars, and Austrian and Norway pines to the selection. That year, 4,175 Kansans placed orders. According to Mrs. Fred Shaw, some ordered more trees than they could plant, intending to share with out-of-state relatives. Authorities quickly discouraged this practice.Appointed in 1907, Mrs. Shaw’s father Francis Ridgway was the last commissioner of Ogallah Forest Station. Commissioners earned a salary of $1,000 per year while laborers earned $1 per day, enhancing the bank accounts of many Ogallah area men for the 25 years the station operated.More to come….<figure>
 <img src="https://media.eaglewebservices.com/public/2022/7/1658158605319.jpeg" alt="Karen Madorin is a retired teacher, writer, photographer, outdoors lover, and sixth-generation Kansan. Courtesy photo" />
 <figcaption>Karen Madorin is a retired teacher, writer, photographer, outdoors lover, and sixth-generation Kansan. Courtesy photo</figcaption>
 </figure>

MADORIN: Treeing the plains

Three small phrases can sum up how to improve health and improve quality of life:

The “three B’s” coined by Chelsea Reinburg, a fellow K-State Extension Agent, has a great point when she says, “I frame good health this way because it’s easy to remember, but sometimes doing all three is difficult. Doing all three is important, and they all affect our health.”

The three B’s can provide a valuable road map for people who are looking to improve their health without complicating the process.

Most people have heard of the USDA MyPlate and know that it is a visual to show how breakfast, lunch, and dinner should be built.

“Half of your plate should be fruits or vegetables, a quarter should be grains – focusing on whole grains – and a quarter should be lean protein. Then, maybe a side of dairy, for those who consume dairy products,” Reinberg said.

Although it may seem difficult to build every meal based on the MyPlate method, it can play a big part in pursuing better health — whether that be weight loss or managing chronic illness, such as high blood pressure or diabetes. There is also an added benefit in diversifying our plate. Reinburg says, “As nutritionists, we say, ‘eat the rainbow,’ because each color has different nutrients, antioxidants, phytonutrients, vitamins and minerals.”

When exercise comes to mind, many people imagine going to the gym, doing intense cardio or even running a marathon.

Instead, try framing your mindset around simple physical activities. This can be a steady 15-20 minute walk or another activity that reduces sitting time and gets you away from the computer, TV or phone screen.

“Being more physically active has some immediate benefits. For example, you may feel like your stress is reduced after a short walk. It reduces your blood pressure, at least temporarily,” Reinberg said.

Long-term benefits include a decreased risk of heart disease or diabetes, lower blood pressure, stronger bones and muscles, and better coordination and balance.

“Some studies have shown that no matter how healthy you are in terms of eating, if you sit for a majority of your day, you are still missing out on the health benefits that physical activity can provide.” Many aspects play a role in holistic well-being, and both nutrition and physical activity are major contributors.

Physical activity also plays a huge role in reducing stress, but colder weather can limit the opportunity to get outside and move. This is why it is especially important to acknowledge stress and to be self-aware of what triggers your stress.

The holiday season tends to increase stress. Family dynamics and finances are just a couple of examples that increase anxiety this time of year. Planning for these situations is important so you can be prepared to handle them. Reinburg advises, “Your plan of action should help to ensure that stress doesn’t get the best of you.”

It is extremely important to learn healthy coping strategies so you don’t continually struggle with anxiety. This is because chronic stress can increase the risk of heart disease, stroke and high blood pressure. It also takes a toll on mental health and quality of life. To learn more about healthy coping mechanisms, the American Psychological Association website has some fantastic tools.

Regarding the three B’s, Reinberg said, “You don’t have to tackle all three at the same time.”

Maybe you start with building a better meal by making half your plate vegetables. Then, once you’ve conquered that goal, you can move on to boosting your physical activity or balancing your stress.

There is no perfect formula when it comes to healthy living. Whatever strategy works for you is the best method because you’ll be more likely to stick to it!

Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

Three small phrases can sum up how to improve health and improve quality of life:Build a better meal.Boost your physical activity.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="Karissa Winkel" />
 <figcaption>Karissa Winkel</figcaption>
 </figure><h2>Balance stress.</h2>The “three B’s” coined by Chelsea Reinburg, a fellow K-State Extension Agent, has a great point when she says, “I frame good health this way because it’s easy to remember, but sometimes doing all three is difficult. Doing all three is important, and they all affect our health.”The three B’s can provide a valuable road map for people who are looking to improve their health without complicating the process.<h2>Build a better meal</h2>Most people have heard of the USDA MyPlate and know that it is a visual to show how breakfast, lunch, and dinner should be built.“Half of your plate should be fruits or vegetables, a quarter should be grains – focusing on whole grains – and a quarter should be lean protein. Then, maybe a side of dairy, for those who consume dairy products,” Reinberg said.Although it may seem difficult to build every meal based on the MyPlate method, it can play a big part in pursuing better health — whether that be weight loss or managing chronic illness, such as high blood pressure or diabetes. There is also an added benefit in diversifying our plate. Reinburg says, “As nutritionists, we say, ‘eat the rainbow,’ because each color has different nutrients, antioxidants, phytonutrients, vitamins and minerals.”<h2>Boost your physical activity</h2>When exercise comes to mind, many people imagine going to the gym, doing intense cardio or even running a marathon.Instead, try framing your mindset around simple physical activities. This can be a steady 15-20 minute walk or another activity that reduces sitting time and gets you away from the computer, TV or phone screen.“Being more physically active has some immediate benefits. For example, you may feel like your stress is reduced after a short walk. It reduces your blood pressure, at least temporarily,” Reinberg said.Long-term benefits include a decreased risk of heart disease or diabetes, lower blood pressure, stronger bones and muscles, and better coordination and balance.“Some studies have shown that no matter how healthy you are in terms of eating, if you sit for a majority of your day, you are still missing out on the health benefits that physical activity can provide.” Many aspects play a role in holistic well-being, and both nutrition and physical activity are major contributors.<h2>Balance stress</h2>Physical activity also plays a huge role in reducing stress, but colder weather can limit the opportunity to get outside and move. This is why it is especially important to acknowledge stress and to be self-aware of what triggers your stress.The holiday season tends to increase stress. Family dynamics and finances are just a couple of examples that increase anxiety this time of year. Planning for these situations is important so you can be prepared to handle them. Reinburg advises, “Your plan of action should help to ensure that stress doesn’t get the best of you.”It is extremely important to learn healthy coping strategies so you don’t continually struggle with anxiety. This is because chronic stress can increase the risk of heart disease, stroke and high blood pressure. It also takes a toll on mental health and quality of life. To learn more about healthy coping mechanisms, the American Psychological Association website has some fantastic tools.Regarding the three B’s, Reinberg said, “You don’t have to tackle all three at the same time.”Maybe you start with building a better meal by making half your plate vegetables. Then, once you’ve conquered that goal, you can move on to boosting your physical activity or balancing your stress.There is no perfect formula when it comes to healthy living. Whatever strategy works for you is the best method because you’ll be more likely to stick to it!Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

Winkel: Three B's for better health

I like retirement, but I miss interacting with the seniors at the nursing home where I worked the last 12 years of my working career. Many of them were hunters, fishermen and trappers and it was great fun listening to their stories. One such fishing story comes to mind, since a group of fellas from church just brought back enough striped bass fillets from Lake Texoma for a church-wide fish fry.

As I walked the halls of the nursing home that day, I remember being hailed by Nora Jane Schmidt, asking if I’d seen the picture of her big fish. Now, Nora Jane was no stranger to the business end of a fishing rod. She grew up southeast of Buhler, Kansas and remembers fishing in the Arkansas River as a little girl. She and her sisters would fish for carp with cane poles and dough balls her mom made for them. She doesn’t remember ever catching much, but the seeds were sown for her love of fishing. For years after she was grown and gone, she and her sisters still took their mom to the river to chase carp every chance they got. Mom liked to catch carp because they fought so hard. Nora Jane and her late husband Elmer fished in Canada every year they were married and made innumerable trips to Lake Texoma and to local reservoirs over the years.

To celebrate recent retirements among her kids, a Schmidt family fishing trip was organized for the first week of May, 2015 at Beaver Lake, tucked into the Ozark Mountains of northwest Arkansas. The Schmidts are a competitive crew and still have a Schmidt family pheasant hunt each year on opening day of pheasant season where prizes are awarded for things like the most birds killed and the longest tail feather. With that as the standard, the family got trophies for the first fish caught, the most fish caught and of course the biggest fish caught on that trip.

Two guides and two boats were reserved for each day, and the first morning everyone met the guides at the dock at six a.m., divided up four to each boat and headed out. It was a full hour boat ride to where they fished that first morning, and Nora Jane remembers thinking as they sped across the lake “I didn’t pay all this money just for a boat ride!” When they arrived at the guides chosen spot, two rods per person were baited with live shad, the rods put into rod holders that lined the sides of each boat, and the wait began.

During the next couple hours Nora Jane caught a nice seven-pound striped bass and remembers thinking “My, that’s a big fish.” Around ten o’clock with only a couple more small fish caught by the group, a fish hammered the bait on one of Nora Jane’s rods. Their guide could tell immediately it was big and told everyone else in the boat to pull their lines to give her the entire boat to play the fish. With line zipping from the reel and the rod bent double until the tip nearly touched the water, she needed the guide’s help to even get the rod out of the holder so she could start reeling. She would gain line and pull the fish closer, then the reel would sing as&nbsp;the fish stripped line from it and headed for parts unknown. Back and forth they went as each tried to wear-down the other. Finally, twenty minutes later as she stood exhausted on the opposite back corner of the boat from where she first hooked the fish, the guide netted her monstrous twenty-five-pound striped bass!

As the Schmidt family fishing trip came to an end, Nora Jane, then eighty-eight-years-old and matriarch of the Schmidt family, took home the trophies for both the biggest fish and for the most fish caught on the trip.

We spend lots of time and energy attempting to get and to keep today’s youth interested in the outdoors, and rightly so. But we must also remember our elders who instilled in us the love of fishing, hunting and the outdoors that we have today. 

Steve Gilliland, Inman, can be contacted by email at&nbsp;stevenrgilliland@gmail.com.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1574696211722.png" alt="Steve Gilliland" />
 <figcaption>Steve Gilliland</figcaption>
 </figure>I like retirement, but I miss interacting with the seniors at the nursing home where I worked the last 12 years of my working career. Many of them were hunters, fishermen and trappers and it was great fun listening to their stories. One such fishing story comes to mind, since a group of fellas from church just brought back enough striped bass fillets from Lake Texoma for a church-wide fish fry.As I walked the halls of the nursing home that day, I remember being hailed by Nora Jane Schmidt, asking if I’d seen the picture of her big fish. Now, Nora Jane was no stranger to the business end of a fishing rod. She grew up southeast of Buhler, Kansas and remembers fishing in the Arkansas River as a little girl. She and her sisters would fish for carp with cane poles and dough balls her mom made for them. She doesn’t remember ever catching much, but the seeds were sown for her love of fishing. For years after she was grown and gone, she and her sisters still took their mom to the river to chase carp every chance they got. Mom liked to catch carp because they fought so hard. Nora Jane and her late husband Elmer fished in Canada every year they were married and made innumerable trips to Lake Texoma and to local reservoirs over the years.To celebrate recent retirements among her kids, a Schmidt family fishing trip was organized for the first week of May, 2015 at Beaver Lake, tucked into the Ozark Mountains of northwest Arkansas. The Schmidts are a competitive crew and still have a Schmidt family pheasant hunt each year on opening day of pheasant season where prizes are awarded for things like the most birds killed and the longest tail feather. With that as the standard, the family got trophies for the first fish caught, the most fish caught and of course the biggest fish caught on that trip.Two guides and two boats were reserved for each day, and the first morning everyone met the guides at the dock at six a.m., divided up four to each boat and headed out. It was a full hour boat ride to where they fished that first morning, and Nora Jane remembers thinking as they sped across the lake “I didn’t pay all this money just for a boat ride!” When they arrived at the guides chosen spot, two rods per person were baited with live shad, the rods put into rod holders that lined the sides of each boat, and the wait began.During the next couple hours Nora Jane caught a nice seven-pound striped bass and remembers thinking “My, that’s a big fish.” Around ten o’clock with only a couple more small fish caught by the group, a fish hammered the bait on one of Nora Jane’s rods. Their guide could tell immediately it was big and told everyone else in the boat to pull their lines to give her the entire boat to play the fish. With line zipping from the reel and the rod bent double until the tip nearly touched the water, she needed the guide’s help to even get the rod out of the holder so she could start reeling. She would gain line and pull the fish closer, then the reel would sing as&nbsp;the fish stripped line from it and headed for parts unknown. Back and forth they went as each tried to wear-down the other. Finally, twenty minutes later as she stood exhausted on the opposite back corner of the boat from where she first hooked the fish, the guide netted her monstrous twenty-five-pound striped bass!As the Schmidt family fishing trip came to an end, Nora Jane, then eighty-eight-years-old and matriarch of the Schmidt family, took home the trophies for both the biggest fish and for the most fish caught on the trip.We spend lots of time and energy attempting to get and to keep today’s youth interested in the outdoors, and rightly so. But we must also remember our elders who instilled in us the love of fishing, hunting and the outdoors that we have today. Continue to Explore Kansas Outdoors!Steve Gilliland, Inman, can be contacted by email at&nbsp;stevenrgilliland@gmail.com.

Exploring Kansas Outdoors: Move over boys and let her show you how it’s done

While over 80% of the land area across Kansas qualifies as rural, the population of our state—which is mostly concentrated in about 10 of the state’s 105 counties--is increasingly urban, something which geographers and political leaders and others have been aware of for decades.

This urban-rural divide creates all sorts of long-term problems, especially since the state as whole is growing very slowly, both economically and in terms of population, meaning that even as Kansans gradually become more urban and more diverse, patterns of rural conservatism nonetheless continue to dominate our politics.

But there are upsides to the pervasiveness of Kansas’s rural self-understanding. Among them is the fact that many urban Kansans, motivated by concerns over the sustainability of our food systems, and reminded of the possibilities for healthy food production in every empty rural acre around our cities they see, are becoming leaders in small-scale agricultural innovation.

That’s not to say that Kansas is likely to turn into a Vermont or an Oregon anytime soon, with their long counter-cultural history of well-funded farmers markets, food co-ops, and state-supported local agriculture initiatives. Farming and food production in Kansas remains very much the domain of big agricultural operators and the national Farm Bill subsidies which undergird them.

Still, if one pays attention, the innovations of urban gardeners and local farmers across the state is attracting the attention and support of food sustainability visionaries (and the governmental and private programs which support them) from across the nation. 

In Salina, the Land Institute has spent decades developing kernza, a perennial grain. This environmentally friendly relative of wheat may finally be finding its financial legs—partly due to small batches being grown for distillers in towns throughout Kansas, Colorado, and elsewhere, who looking to bring a new flavor of whiskey to the market.

In Lawrence, Maseualkualli Farms has become a pioneer in the Peoples’ Century Farm project, sharing food and providing workshops, particularly with and for lower-income and non-White neighborhoods, upending and diversifying the usual farming model.

In Ottawa, gardeners fought—with the surprising assistance of the normally business-friendly Kansas Policy Institute—to change zoning codes and other rules which stand in the way, as they do in too many towns, of a flourishing economy in locally produced honey, fruits, and more.

Of course, these and hundreds of other local successes across the state in making Kansas’s food systems more diverse and resilient face many obstacles, one of which is the frequent resistance to composting which exists throughout America’s HOAs and its suburban neighborhoods generally.

With food waste--and the methane it releases--being such a major factor in the impact landfills have on climate change, getting county and city governments to support community composting stations (including educating people about comparatively easily controlled smell or pest&nbsp;problems they are too often associated with) is not only a smart way to mitigate the heat sinks that urban areas create, but would also be a major step towards helping many backyard gardeners up their game, and join the low-key, small-scale revolution in urban agriculture taking place across the state.

This Thanksgiving week, many celebrators will give thanks for food produced in the rural parts of Kansas. But let’s remember to also be thankful this holiday for the many urban Kansans who, wanting to make our food systems more environmentally sustainable, and inspired by the fertile land all around us, are finding new ways to bring healthy, local food into our cities as well.

Dr. Russell Arben Fox teaches politics at Friends University in Wichita.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/4/1586443443315.jpeg" alt="Dr. Russell Arben Fox teaches politics at Friends University in Wichita.&nbsp;Courtesy photo" />
 <figcaption>Dr. Russell Arben Fox teaches politics at Friends University in Wichita.&nbsp;Courtesy photo</figcaption>
 </figure>While over 80% of the land area across Kansas qualifies as rural, the population of our state—which is mostly concentrated in about 10 of the state’s 105 counties--is increasingly urban, something which geographers and political leaders and others have been aware of for decades.This urban-rural divide creates all sorts of long-term problems, especially since the state as whole is growing very slowly, both economically and in terms of population, meaning that even as Kansans gradually become more urban and more diverse, patterns of rural conservatism nonetheless continue to dominate our politics.But there are upsides to the pervasiveness of Kansas’s rural self-understanding. Among them is the fact that many urban Kansans, motivated by concerns over the sustainability of our food systems, and reminded of the possibilities for healthy food production in every empty rural acre around our cities they see, are becoming leaders in small-scale agricultural innovation.That’s not to say that Kansas is likely to turn into a Vermont or an Oregon anytime soon, with their long counter-cultural history of well-funded farmers markets, food co-ops, and state-supported local agriculture initiatives. Farming and food production in Kansas remains very much the domain of big agricultural operators and the national Farm Bill subsidies which undergird them.Still, if one pays attention, the innovations of urban gardeners and local farmers across the state is attracting the attention and support of food sustainability visionaries (and the governmental and private programs which support them) from across the nation. For example:In Salina, the Land Institute has spent decades developing kernza, a perennial grain. This environmentally friendly relative of wheat may finally be finding its financial legs—partly due to small batches being grown for distillers in towns throughout Kansas, Colorado, and elsewhere, who looking to bring a new flavor of whiskey to the market.In Lawrence, Maseualkualli Farms has become a pioneer in the Peoples’ Century Farm project, sharing food and providing workshops, particularly with and for lower-income and non-White neighborhoods, upending and diversifying the usual farming model.In Ottawa, gardeners fought—with the surprising assistance of the normally business-friendly Kansas Policy Institute—to change zoning codes and other rules which stand in the way, as they do in too many towns, of a flourishing economy in locally produced honey, fruits, and more.Of course, these and hundreds of other local successes across the state in making Kansas’s food systems more diverse and resilient face many obstacles, one of which is the frequent resistance to composting which exists throughout America’s HOAs and its suburban neighborhoods generally.With food waste--and the methane it releases--being such a major factor in the impact landfills have on climate change, getting county and city governments to support community composting stations (including educating people about comparatively easily controlled smell or pest&nbsp;problems they are too often associated with) is not only a smart way to mitigate the heat sinks that urban areas create, but would also be a major step towards helping many backyard gardeners up their game, and join the low-key, small-scale revolution in urban agriculture taking place across the state.This Thanksgiving week, many celebrators will give thanks for food produced in the rural parts of Kansas. But let’s remember to also be thankful this holiday for the many urban Kansans who, wanting to make our food systems more environmentally sustainable, and inspired by the fertile land all around us, are finding new ways to bring healthy, local food into our cities as well.Dr. Russell Arben Fox teaches politics at Friends University in Wichita.

Insight Kansas: Being thankful for Kansas’s Urban Farming Revolution

One of my favorite campus events is our annual Hall of Fame induction ceremony. The Tiger Sports Hall of Fame was established in 1986 to honor former Fort Hays State University athletes, coaches, administrators, and community members who have made an extraordinary contribution to Tiger athletics.

What I love most is the authentic celebration of humble, extraordinary people who share stories of grit, humor, and, most of all, love – love of their sport, teammates, and coaches. It is a day when our honorees gather with family, teammates, and friends to smile, laugh, and, I guarantee, shed a tear. It is a day for gratitude, heart, and thanksgiving.

Here, in Part 1 of this two-part column, are the first four of eight stories that filled me with emotion and appreciation for the 2023 Hall of Fame inductees. The remaining stories will be included in my next column.

Tyrone Shepard's story is an inspiring tale of achievement and selflessness. Hailing from Seattle, Washington, Tyrone carved out an exceptional basketball career that left a lasting impression. Despite his undeniable talent, his humble approach and focus on teamwork set him apart from others.

Head men's basketball Coach Mark Johnson spoke highly of Tyrone's character and profound influence on the team. Tyrone's upbringing and high school basketball experience played a pivotal role in shaping him into the player and person he became. Raised by a mother who instilled values of hard work and caring for others, Tyrone understood that success went beyond personal achievements; it was about winning as a team.

Tyrone's calm demeanor and level-headedness earned him the respect and admiration of his teammates. In fact, his popularity drew in large crowds, leading to the first-ever advanced sellout in Fort Hays State basketball history during his 2006 season.

Tyrone's selflessness and team-oriented mindset were evident in every aspect of his play. Despite having talented teammates and playing on a deep roster, he never complained about minutes or shots. Coach Johnson recalled a remarkable incident during senior night when Tyrone offered his starting spot to a teammate - an act that showcased his incredible leadership and willingness to put others before himself.

Tyrone's story serves as a reminder of the true essence of team sports. It highlights how selflessness, humility, and a strong work ethic can propel individuals and teams to exceptional achievements. Tyrone's journey is an inspiration to future athletes, demonstrating that true success is built on camaraderie, teamwork, and unwavering dedication to a shared goal.

Jim Belch's journey through the wrestling world is an inspiring testament to dedication and passion. Hailing from Goodland, Kansas, Jim's achievements as a wrestler and coach profoundly impact those who know his story.

As a two-time All-American and a prominent figure in Kansas wrestling, Jim's success on the mat showcases his unwavering commitment to the sport. But his influence didn't end there.

Transitioning into coaching, Jim dedicated 33 years of his life to mentoring student-athletes at various schools, including Atwood, Wellington, and Lawrence High School. His coaching prowess was unparalleled, becoming the first Kansas High School coach to achieve 300 dual wins and setting a standard of excellence for others to follow.

Jim's journey serves as a powerful reminder of the transformative power of mentorship, camaraderie, and a shared passion. Not only have individuals been positively influenced by Jim's guidance, but an entire community has been uplifted by his presence. His story stands as a testament to the lasting impact one person can make when they pour their heart and soul into something they love.

Another touching story introduces Richard and Tawnita Augustine, who served as coaches for the Fort Hays State women's gymnastics team in the 1980s. Their impact on the program and the athletes they coached profoundly led to multiple All-American performances and top-five finishes in the NCAA Division II.

The sport of gymnastics was strong in Kansas when the Augustines started with the program, but over time, the shrinking number of local high school programs led to the need to recruit from across the nation. The Augustines reached out far and wide to build FHSU into a national championship contender by the mid-1980s with athletes from all over the United States, including Hawaii, New York, Alaska, Pennsylvania, Oregon, Maryland, Texas, Oklahoma, Iowa, Illinois, Nebraska, and Kansas. By the program's last year in 1990, FHSU was the only school remaining in Kansas with a women's team.

What resonated most for me about their story was how they epitomized the ethic of care for which our campus is known. The long-lasting influence of the Augustines was so evident as they shared with pride their continued involvement to this day in the lives of all the Tiger athletes they coached and loved as a close-knit family they built around their team. Their coaching went beyond gymnastics. They caringly shaped successful individuals who pursued careers in various fields, creating lifelong friendships, cherished memories, and a lasting legacy. Their dedication, hard work, and unwavering support nurtured young athletes, helping them grow into strong, intelligent, and successful women. The Augustines' legacy will forever be cherished by those who were fortunate enough to be a part of their journey.

Daniel Traffas, a native of Sharon, Kansas, left an indelible mark on the baseball field during his time at Fort Hays State. His achievements as a pitcher are a testament to his talent and unwavering dedication. In his senior year, Daniel soared to new heights, earning the prestigious title of the 1995-Mile-High Intercollegiate Baseball League Pitcher of the Year. With an impressive 8-3 record and a remarkable 2.47 ERA, he dominated the baseball diamond.

What stood out for me in Daniel’s story was his family bonds. Behind every great individual lies a support system that drives them forward. For Daniel, this pillar of strength was his mother, Karen. Amidst their father's health battles, Karen selflessly took on the responsibility of caring for the family, exemplifying unwavering resilience. Her commitment and ability to juggle numerous roles without complaint left a lasting impact on me.

Daniels’ love of baseball is largely due to his father's influence. Countless hours were spent practicing together, forging a bond that would last a lifetime. Even in the face of adversity, when an accidental injury left their father with a broken jaw during a practice session, his resilience and unyielding spirit shone through. The vivid memory of their dad's sacrifice serves as a poignant example of the love and admiration between father and son.

This heartfelt story encapsulated a range of emotions, from excitement and gratitude to admiration and love. And that is what I love most about this annual celebration. It is a reminder of the profound impact that family, teammates, and coaches can have on an individual's life. Daniel Traffas' journey is a testament to the resilience and unwavering dedication required to achieve greatness.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/12/1575301942236.jpeg" alt="Tisa Mason" />
 <figcaption>Tisa Mason</figcaption>
 </figure>One of my favorite campus events is our annual Hall of Fame induction ceremony. The Tiger Sports Hall of Fame was established in 1986 to honor former Fort Hays State University athletes, coaches, administrators, and community members who have made an extraordinary contribution to Tiger athletics.What I love most is the authentic celebration of humble, extraordinary people who share stories of grit, humor, and, most of all, love – love of their sport, teammates, and coaches. It is a day when our honorees gather with family, teammates, and friends to smile, laugh, and, I guarantee, shed a tear. It is a day for gratitude, heart, and thanksgiving.Here, in Part 1 of this two-part column, are the first four of eight stories that filled me with emotion and appreciation for the 2023 Hall of Fame inductees. The remaining stories will be included in my next column.Tyrone Shepard's story is an inspiring tale of achievement and selflessness. Hailing from Seattle, Washington, Tyrone carved out an exceptional basketball career that left a lasting impression. Despite his undeniable talent, his humble approach and focus on teamwork set him apart from others.Head men's basketball Coach Mark Johnson spoke highly of Tyrone's character and profound influence on the team. Tyrone's upbringing and high school basketball experience played a pivotal role in shaping him into the player and person he became. Raised by a mother who instilled values of hard work and caring for others, Tyrone understood that success went beyond personal achievements; it was about winning as a team.Tyrone's calm demeanor and level-headedness earned him the respect and admiration of his teammates. In fact, his popularity drew in large crowds, leading to the first-ever advanced sellout in Fort Hays State basketball history during his 2006 season.Tyrone's selflessness and team-oriented mindset were evident in every aspect of his play. Despite having talented teammates and playing on a deep roster, he never complained about minutes or shots. Coach Johnson recalled a remarkable incident during senior night when Tyrone offered his starting spot to a teammate - an act that showcased his incredible leadership and willingness to put others before himself.Tyrone's story serves as a reminder of the true essence of team sports. It highlights how selflessness, humility, and a strong work ethic can propel individuals and teams to exceptional achievements. Tyrone's journey is an inspiration to future athletes, demonstrating that true success is built on camaraderie, teamwork, and unwavering dedication to a shared goal.Jim Belch's journey through the wrestling world is an inspiring testament to dedication and passion. Hailing from Goodland, Kansas, Jim's achievements as a wrestler and coach profoundly impact those who know his story.As a two-time All-American and a prominent figure in Kansas wrestling, Jim's success on the mat showcases his unwavering commitment to the sport. But his influence didn't end there.Transitioning into coaching, Jim dedicated 33 years of his life to mentoring student-athletes at various schools, including Atwood, Wellington, and Lawrence High School. His coaching prowess was unparalleled, becoming the first Kansas High School coach to achieve 300 dual wins and setting a standard of excellence for others to follow.Jim's journey serves as a powerful reminder of the transformative power of mentorship, camaraderie, and a shared passion. Not only have individuals been positively influenced by Jim's guidance, but an entire community has been uplifted by his presence. His story stands as a testament to the lasting impact one person can make when they pour their heart and soul into something they love.Another touching story introduces Richard and Tawnita Augustine, who served as coaches for the Fort Hays State women's gymnastics team in the 1980s. Their impact on the program and the athletes they coached profoundly led to multiple All-American performances and top-five finishes in the NCAA Division II.The sport of gymnastics was strong in Kansas when the Augustines started with the program, but over time, the shrinking number of local high school programs led to the need to recruit from across the nation. The Augustines reached out far and wide to build FHSU into a national championship contender by the mid-1980s with athletes from all over the United States, including Hawaii, New York, Alaska, Pennsylvania, Oregon, Maryland, Texas, Oklahoma, Iowa, Illinois, Nebraska, and Kansas. By the program's last year in 1990, FHSU was the only school remaining in Kansas with a women's team.What resonated most for me about their story was how they epitomized the ethic of care for which our campus is known. The long-lasting influence of the Augustines was so evident as they shared with pride their continued involvement to this day in the lives of all the Tiger athletes they coached and loved as a close-knit family they built around their team. Their coaching went beyond gymnastics. They caringly shaped successful individuals who pursued careers in various fields, creating lifelong friendships, cherished memories, and a lasting legacy. Their dedication, hard work, and unwavering support nurtured young athletes, helping them grow into strong, intelligent, and successful women. The Augustines' legacy will forever be cherished by those who were fortunate enough to be a part of their journey.Daniel Traffas, a native of Sharon, Kansas, left an indelible mark on the baseball field during his time at Fort Hays State. His achievements as a pitcher are a testament to his talent and unwavering dedication. In his senior year, Daniel soared to new heights, earning the prestigious title of the 1995-Mile-High Intercollegiate Baseball League Pitcher of the Year. With an impressive 8-3 record and a remarkable 2.47 ERA, he dominated the baseball diamond.What stood out for me in Daniel’s story was his family bonds. Behind every great individual lies a support system that drives them forward. For Daniel, this pillar of strength was his mother, Karen. Amidst their father's health battles, Karen selflessly took on the responsibility of caring for the family, exemplifying unwavering resilience. Her commitment and ability to juggle numerous roles without complaint left a lasting impact on me.Daniels’ love of baseball is largely due to his father's influence. Countless hours were spent practicing together, forging a bond that would last a lifetime. Even in the face of adversity, when an accidental injury left their father with a broken jaw during a practice session, his resilience and unyielding spirit shone through. The vivid memory of their dad's sacrifice serves as a poignant example of the love and admiration between father and son.This heartfelt story encapsulated a range of emotions, from excitement and gratitude to admiration and love. And that is what I love most about this annual celebration. It is a reminder of the profound impact that family, teammates, and coaches can have on an individual's life. Daniel Traffas' journey is a testament to the resilience and unwavering dedication required to achieve greatness.

Heart of a Tiger: Reflections on 2023 Tiger Athletics Hall of Fame celebration, Part 1

For local women Jeannine Bloss and Cindy Hertel, employees at Hays-based Sunflower Electric Power Corporation, Thanksgiving this year is more than a feast. The year delivered amazing blessings not only for them but for six other women.

Cindy and I taught together in Ellis for more than a decade. I recall her joking that she wouldn’t share her favorite snack, but she’d donate a kidney if you needed one. This spring, she got to do exactly that.

She switched careers after devoting more than two decades to teaching high school English, leaving education to serve eventually as Sunflower’s communications manager. Although she missed working with students, she loved the challenges of producing informative documents, brochures, reports, videos, and other materials with a team of fellow creatives.

As well as finding her job satisfying, Cindy repeatedly expressed how she valued working for a company built on the pillar of servant leadership. Four years ago, she received the opportunity to serve in a big way.

Fellow employee Jeannine Bloss shared via a company memo that she needed a kidney donation due to a deteriorating health condition. Cindy, whose father underwent dialysis before he passed away, didn’t hesitate to join several fellow employees in initiating the steps necessary to see if they could help Jeannine.

This began a series of medical evaluations that determined Cindy passed the tests to donate a kidney, but, unfortunately, she and Jeannine didn’t match for a direct donation. Despite that bump in the road, the two learned they could continue because KU Medical Center has a paired-kidney exchange program to deal with such contingencies. Cindy’s kidney would go to a matched candidate enabling to Jeannine to receive a compatible kidney from another donor.

Over many months, Cindy updated family and friends regarding progress toward the donation. In late March of this year, Cindy and Jeannine received confirmation that the kidney donation chain, the second largest chain KU Med has done, was in place. Four female donors would have a kidney transplanted to four female recipients.

Interestingly, Cindy’s donor surgery took place on Tuesday of Holy Week. Her daughter Seri kept loved ones in the loop, texting, “Doctor said everything went great. Kidney is being transplanted right now. We’ll see her once she wakes up and gets to her room.” Two days later, Holy Thursday evolved into a double blessing when doctors dismissed Cindy to recuperate at home.

Speaking of blessings, among the transplant team was former student Clay King. After he graduated from Ellis High School and then university, he attended medical school, eventually specializing in surgery. Now, he serves as a member of the KU transplant team, offering hope to those with failing kidneys.

When Cindy called to say, “Guess who’s on my transplant team?” her cheering section nearly raised the roof with shouts of thanksgiving. During a later visit, Cindy recounted how Clay cleverly distracted her pre-op nerves, bantering about the legendary Hertel Research Paper.

As Cindy healed in Ellis, her friend Jeannine and her donor underwent surgery the following week. Once everyone recovered, the eight ladies in the donation chain met at KU Med to celebrate with the medical team who made four miracles possible.

More than six months have passed since Holy Week in April. During that time four women have experienced functioning kidneys. As donors, recipients, loved ones, and medical team celebrate another Thanksgiving, they can count special blessings this year. 

Interested in being a kidney donor? Visit <a href="https://www.kansashealthsystem.com/care/specialties/organ-transplant/become-an-organ-donor">https://www.kansashealthsystem.com/care/specialties/organ-transplant/become-an-organ-donor</a> or call 913-588-1277.

Karen Madorin is a retired teacher, writer, photographer, outdoors lover, and sixth-generation Kansan.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/11/1700233782406.jpeg" alt="Jeannine Bloss and Cindy Hertel at KU Medical Center for Transplantation. Photo courtesy Cindy Hertel" />
 <figcaption>Jeannine Bloss and Cindy Hertel at KU Medical Center for Transplantation. Photo courtesy Cindy Hertel</figcaption>
 </figure>For local women Jeannine Bloss and Cindy Hertel, employees at Hays-based Sunflower Electric Power Corporation, Thanksgiving this year is more than a feast. The year delivered amazing blessings not only for them but for six other women.Cindy and I taught together in Ellis for more than a decade. I recall her joking that she wouldn’t share her favorite snack, but she’d donate a kidney if you needed one. This spring, she got to do exactly that.She switched careers after devoting more than two decades to teaching high school English, leaving education to serve eventually as Sunflower’s communications manager. Although she missed working with students, she loved the challenges of producing informative documents, brochures, reports, videos, and other materials with a team of fellow creatives.As well as finding her job satisfying, Cindy repeatedly expressed how she valued working for a company built on the pillar of servant leadership. Four years ago, she received the opportunity to serve in a big way.Fellow employee Jeannine Bloss shared via a company memo that she needed a kidney donation due to a deteriorating health condition. Cindy, whose father underwent dialysis before he passed away, didn’t hesitate to join several fellow employees in initiating the steps necessary to see if they could help Jeannine.This began a series of medical evaluations that determined Cindy passed the tests to donate a kidney, but, unfortunately, she and Jeannine didn’t match for a direct donation. Despite that bump in the road, the two learned they could continue because KU Medical Center has a paired-kidney exchange program to deal with such contingencies. Cindy’s kidney would go to a matched candidate enabling to Jeannine to receive a compatible kidney from another donor.Over many months, Cindy updated family and friends regarding progress toward the donation. In late March of this year, Cindy and Jeannine received confirmation that the kidney donation chain, the second largest chain KU Med has done, was in place. Four female donors would have a kidney transplanted to four female recipients.Interestingly, Cindy’s donor surgery took place on Tuesday of Holy Week. Her daughter Seri kept loved ones in the loop, texting, “Doctor said everything went great. Kidney is being transplanted right now. We’ll see her once she wakes up and gets to her room.” Two days later, Holy Thursday evolved into a double blessing when doctors dismissed Cindy to recuperate at home.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/11/1700086071630.jpeg" alt="Cindy Hertel with former student Clay King. Photo courtesy Cindy Hertel" />
 <figcaption>Cindy Hertel with former student Clay King. Photo courtesy Cindy Hertel</figcaption>
 </figure>Speaking of blessings, among the transplant team was former student Clay King. After he graduated from Ellis High School and then university, he attended medical school, eventually specializing in surgery. Now, he serves as a member of the KU transplant team, offering hope to those with failing kidneys.When Cindy called to say, “Guess who’s on my transplant team?” her cheering section nearly raised the roof with shouts of thanksgiving. During a later visit, Cindy recounted how Clay cleverly distracted her pre-op nerves, bantering about the legendary Hertel Research Paper.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/11/1700086258972.jpeg" alt="Kidney transplant chain with Cindy Hertel at right end and&nbsp;&nbsp;Jeannine Bloss next to her. Photo courtesy KU Medical Communications" />
 <figcaption>Kidney transplant chain with Cindy Hertel at right end and&nbsp;&nbsp;Jeannine Bloss next to her. Photo courtesy KU Medical Communications</figcaption>
 </figure>As Cindy healed in Ellis, her friend Jeannine and her donor underwent surgery the following week. Once everyone recovered, the eight ladies in the donation chain met at KU Med to celebrate with the medical team who made four miracles possible.More than six months have passed since Holy Week in April. During that time four women have experienced functioning kidneys. As donors, recipients, loved ones, and medical team celebrate another Thanksgiving, they can count special blessings this year. Interested in being a kidney donor? Visit <a href="https://www.kansashealthsystem.com/care/specialties/organ-transplant/become-an-organ-donor">https://www.kansashealthsystem.com/care/specialties/organ-transplant/become-an-organ-donor</a> or call 913-588-1277. A life depends on it.<figure>
 <img src="https://media.eaglewebservices.com/public/2022/7/1658158605319.jpeg" alt="Karen Madorin (Courtesy photo)" />
 <figcaption>Karen Madorin (Courtesy photo)</figcaption>
 </figure>Karen Madorin is a retired teacher, writer, photographer, outdoors lover, and sixth-generation Kansan.

MADORIN: Thanksgiving – More than a feast

Thanksgiving is around the corner and you’ve likely experienced a range of emotions planning for the holiday. Maybe you’re excited to see family, relieved to have a day off work, or maybe you’re stressed about how much food you’ve got to prepare. Despite the good or bad feelings related to Turkey Day, have you pondered the original name of the holiday itself, “Thanksgiving?”

Thanksgiving is rooted in the tradition of autumn harvest festivals. It has been celebrated for centuries, and George Washington made it an official holiday. He proclaimed that the people of the United States observe "a day of public thanksgiving and prayer."

As you prepare for the big day, I challenge you to remember the origin of the holiday: gratitude. 

Gratitude is the readiness to show appreciation and to return kindness. Research has found that people who consciously count their blessings tend to be happier and less depressed. In fact, a study showed that people who wrote one letter of thanksgiving for three weeks reported better mental health up to three months after the exercise ended. When people focus on the good in their lives, they tend to ruminate less on their negative experiences. Gratitude not only reduces the risk of depression, but it lowers stress which is a top cause of chronic illnesses including high blood pressure and heart disease.

As you can see, gratitude improves both mental and physical condition. If you’re interested in practicing gratitude for Thanksgiving and beyond, here are a few ways to make it routine:

· Recall three good things that happen to you each day. This may be a fun habit for you and your kids as you tuck them in at night!

· Keep a gratitude journal. Jotting down things you are grateful for is likely to change your perspective. You might see more positivity in the world around you. Looking through the pages of blessings in your life after a tough day may also be especially handy.

· Use your phone for good. We all find ourselves tied to our smart devices, so make it a priority to send a few “thank you” texts per week.

· Be self-aware of complaining. It’s easy to get drawn into a cycle of negativity when things aren’t going your way. To combat this habit, every time you complain, try to find the silver lining. When you can find the good in every situation, there is less room to fixate on the negatives of life.

Regardless of how you decide to practice gratitude, I encourage you to try it. Joshua Brown, a doctor of psychological science said it best, “Much of our time and energy is spent pursuing things we currently don’t have. Gratitude reverses our priorities to help us appreciate the people and things we do.”

Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="Karissa Winkel" />
 <figcaption>Karissa Winkel</figcaption>
 </figure>Thanksgiving is around the corner and you’ve likely experienced a range of emotions planning for the holiday. Maybe you’re excited to see family, relieved to have a day off work, or maybe you’re stressed about how much food you’ve got to prepare. Despite the good or bad feelings related to Turkey Day, have you pondered the original name of the holiday itself, “Thanksgiving?”Thanksgiving is rooted in the tradition of autumn harvest festivals. It has been celebrated for centuries, and George Washington made it an official holiday. He proclaimed that the people of the United States observe "a day of public thanksgiving and prayer."As you prepare for the big day, I challenge you to remember the origin of the holiday: gratitude. Gratitude is the readiness to show appreciation and to return kindness. Research has found that people who consciously count their blessings tend to be happier and less depressed. In fact, a study showed that people who wrote one letter of thanksgiving for three weeks reported better mental health up to three months after the exercise ended. When people focus on the good in their lives, they tend to ruminate less on their negative experiences. Gratitude not only reduces the risk of depression, but it lowers stress which is a top cause of chronic illnesses including high blood pressure and heart disease.As you can see, gratitude improves both mental and physical condition. If you’re interested in practicing gratitude for Thanksgiving and beyond, here are a few ways to make it routine:· Recall three good things that happen to you each day. This may be a fun habit for you and your kids as you tuck them in at night!· Keep a gratitude journal. Jotting down things you are grateful for is likely to change your perspective. You might see more positivity in the world around you. Looking through the pages of blessings in your life after a tough day may also be especially handy.· Use your phone for good. We all find ourselves tied to our smart devices, so make it a priority to send a few “thank you” texts per week.· Be self-aware of complaining. It’s easy to get drawn into a cycle of negativity when things aren’t going your way. To combat this habit, every time you complain, try to find the silver lining. When you can find the good in every situation, there is less room to fixate on the negatives of life.Regardless of how you decide to practice gratitude, I encourage you to try it. Joshua Brown, a doctor of psychological science said it best, “Much of our time and energy is spent pursuing things we currently don’t have. Gratitude reverses our priorities to help us appreciate the people and things we do.”Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu.&nbsp;

WINKEL: Thanksgiving: A day of gratitude

The USDA Meat and Poultry Hotline can personally answer your food safety questions on weekdays year-round.

The hotline receives more than 50,000 calls yearly. This toll-free telephone service, which began July 1, 1985, helps prevent foodborne illness by answering questions about the safe storage, handling, and preparation of meat, poultry, and egg products.

Food Safety Questions? Call the USDA Meat and Poultry Hotline. If you have questions about meat, poultry, or egg products, call the USDA Meat and Poultry Hotline toll fee at 1-888-674-6854. The Hotline is open year-round Monday through Friday from 10am to 6pm Eastern time and is available in English or Spanish. Recorded food safety messages are available 24 hours a day. Check out the FSIS Web site at <a href="https://www.fsis.usda.gov/">www.fsis.usda.gov</a>. Send email questions to MPHotline@usda.gov.

The hotline is staffed by food safety specialists with backgrounds in home economics, nutrition, and food technology.

The majority of calls come from consumers regarding how to properly handle their food, including food safety during power outages, food manufacturer recalls, foodborne illnesses, and the inspection of meat, poultry, and egg products.

Hotline Answers Millions of Calls The hotline has answered over 2 million calls as part of USDA's consumer food safety education efforts. Often the first question callers ask is, "Are you a real person?" The hotline is one of the rare services where a live person answers callers individually specific questions one-on-one.

In the more than 35 years of operation, callers have asked the hotline increasingly more sophisticated questions. Now they frequently know the names of bacteria many people had never heard of 10 or 20 years ago.

From novice cooks wondering how long to safely roast a chicken to more experienced food handlers asking about additives, residues, and foodborne bacteria. Hotline food safety specialists have heard it all—2 million times over.

Hotline Services Available in Spanish

 Beginning in 2002, the toll-free Hotline extended its service to callers whose first language is Spanish. By touching the appropriate number at the prompt, callers will be connected to a Spanish-speaking food safety specialist who can answer their questions. Callers may also listen to more than 50 food safety messages recorded in Spanish, 24 hours a day.

The hotline is open on Thanksgiving Day from 7:00 a.m. to 1 p.m. Central Time and 8:00 a.m. to 2:00 p. m., Eastern Time, but closed on other federal government holidays.

Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>The USDA Meat and Poultry Hotline can personally answer your food safety questions on weekdays year-round.The hotline receives more than 50,000 calls yearly. This toll-free telephone service, which began July 1, 1985, helps prevent foodborne illness by answering questions about the safe storage, handling, and preparation of meat, poultry, and egg products.Food Safety Questions? Call the USDA Meat and Poultry Hotline. If you have questions about meat, poultry, or egg products, call the USDA Meat and Poultry Hotline toll fee at 1-888-674-6854. The Hotline is open year-round Monday through Friday from 10am to 6pm Eastern time and is available in English or Spanish. Recorded food safety messages are available 24 hours a day. Check out the FSIS Web site at <a href="https://www.fsis.usda.gov/">www.fsis.usda.gov</a>. Send email questions to MPHotline@usda.gov.The hotline is staffed by food safety specialists with backgrounds in home economics, nutrition, and food technology.The majority of calls come from consumers regarding how to properly handle their food, including food safety during power outages, food manufacturer recalls, foodborne illnesses, and the inspection of meat, poultry, and egg products.Hotline Answers Millions of Calls The hotline has answered over 2 million calls as part of USDA's consumer food safety education efforts. Often the first question callers ask is, "Are you a real person?" The hotline is one of the rare services where a live person answers callers individually specific questions one-on-one.In the more than 35 years of operation, callers have asked the hotline increasingly more sophisticated questions. Now they frequently know the names of bacteria many people had never heard of 10 or 20 years ago.From novice cooks wondering how long to safely roast a chicken to more experienced food handlers asking about additives, residues, and foodborne bacteria. Hotline food safety specialists have heard it all—2 million times over.Hotline Services Available in Spanish Beginning in 2002, the toll-free Hotline extended its service to callers whose first language is Spanish. By touching the appropriate number at the prompt, callers will be connected to a Spanish-speaking food safety specialist who can answer their questions. Callers may also listen to more than 50 food safety messages recorded in Spanish, 24 hours a day.The hotline is open on Thanksgiving Day from 7:00 a.m. to 1 p.m. Central Time and 8:00 a.m. to 2:00 p. m., Eastern Time, but closed on other federal government holidays.Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu.

KOERNER: USDA Meat, Poultry Hotline: 1-888-MPHotline

Looking at turkeys for your holiday meals? Here are some tips to help make your holiday turkey safe and healthy. 

Turkey is a healthy choice since it is considered a white meat and full of protein! Some tips for keeping it as healthy as possible are to bake it and not fry it or use herbs and lemon to season rather than butter and salt. Allow one pound (1 lb.) of turkey per person you are serving.

Thawing turkeys can be tricky but remember to thaw them in one of three ways: in the refrigerator, in cold water, or the microwave. 

Allowing your bird to thaw at room temperature can allow dangerous bacteria to grow. Washing a raw turkey or poultry also spreads bacteria around the kitchen so you can save time and skip washing the bird. 

To roast the turkey, start with an oven temperature set at least at 325 degrees. Timetable for turkey roasting varies based on size and if the turkey is stuffed or not. The turkey should reach an internal temperature of 165 degrees when it is thoroughly cooked. Allow the turkey to stand for 20 minutes before carving.

Turkeys must be kept at a safe temperature during "the big thaw." While frozen, a turkey is safe indefinitely. However, as soon as it begins to thaw, any bacteria that may have been present before freezing can begin to grow again.

Immediately after grocery store checkout, take the frozen turkey home and store it in the freezer. Frozen turkeys should not be left on the back porch, in the car trunk, in the basement, or any place else where temperatures cannot be constantly monitored.

A package of frozen meat or poultry left thawing on the counter more than two hours is not at a safe temperature. Even though the center of the package may still be frozen, the outer layer of the food is in the "Danger Zone" between 40 and 140 °F — at a temperature where foodborne bacteria multiply rapidly.

There are three safe ways to thaw food: in the refrigerator, in cold water, and in the microwave oven.

When thawing a turkey in the refrigerator:

· Plan ahead: allow approximately 24 hours for each 4 to 5 pounds in a refrigerator set at 40 °F or below. · Place the turkey in a container to prevent the juices from dripping on other foods.

· 4 to 12 pounds — 1 to 3 days · 12 to 16 pounds — 3 to 4 days · 16 to 20 pounds — 4 to 5 days · 20 to 24 pounds —5 to 6 days

A thawed turkey can remain in the refrigerator for 1 or 2 days before cooking. Foods thawed in the refrigerator can be refrozen without cooking but there may be some loss of quality.

First be sure the turkey is in a leak-proof plastic bag to prevent cross-contamination and to prevent the turkey from absorbing water, resulting in a watery product.

Submerge the wrapped turkey in cold tap water. Change the water every 30 minutes until the turkey is thawed. Cook the turkey immediately after it is thawed.

· 4 to 12 pounds — 2 to 6 hours · 12 to 16 pounds — 6 to 8 hours · 16 to 20 pounds — 8 to 10 hours · 20 to 24 pounds — 10 to 12 hours

A turkey thawed by the cold water method should be cooked immediately. After cooking, meat from the turkey can be refrozen.

Follow the microwave oven manufacturer's instruction when defrosting a turkey. Plan to cook it immediately after thawing because some areas of the food may become warm and begin to cook during microwaving. Holding partially cooked food is not recommended because any bacteria present wouldn't have been destroyed.

A turkey thawed in the microwave must be cooked immediately.

Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. You may reach her at 785-628-9430 or moniquek@ksu.edu.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. Courtesy photo" />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. Courtesy photo</figcaption>
 </figure>Looking at turkeys for your holiday meals? Here are some tips to help make your holiday turkey safe and healthy. Turkey is a healthy choice since it is considered a white meat and full of protein! Some tips for keeping it as healthy as possible are to bake it and not fry it or use herbs and lemon to season rather than butter and salt. Allow one pound (1 lb.) of turkey per person you are serving.Thawing turkeys can be tricky but remember to thaw them in one of three ways: in the refrigerator, in cold water, or the microwave. Allowing your bird to thaw at room temperature can allow dangerous bacteria to grow. Washing a raw turkey or poultry also spreads bacteria around the kitchen so you can save time and skip washing the bird. To roast the turkey, start with an oven temperature set at least at 325 degrees. Timetable for turkey roasting varies based on size and if the turkey is stuffed or not. The turkey should reach an internal temperature of 165 degrees when it is thoroughly cooked. Allow the turkey to stand for 20 minutes before carving.Turkeys must be kept at a safe temperature during "the big thaw." While frozen, a turkey is safe indefinitely. However, as soon as it begins to thaw, any bacteria that may have been present before freezing can begin to grow again.Immediately after grocery store checkout, take the frozen turkey home and store it in the freezer. Frozen turkeys should not be left on the back porch, in the car trunk, in the basement, or any place else where temperatures cannot be constantly monitored.A package of frozen meat or poultry left thawing on the counter more than two hours is not at a safe temperature. Even though the center of the package may still be frozen, the outer layer of the food is in the "Danger Zone" between 40 and 140 °F — at a temperature where foodborne bacteria multiply rapidly.There are three safe ways to thaw food: in the refrigerator, in cold water, and in the microwave oven.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/11/1699891554135.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>Refrigerator ThawingWhen thawing a turkey in the refrigerator:· Plan ahead: allow approximately 24 hours for each 4 to 5 pounds in a refrigerator set at 40 °F or below. · Place the turkey in a container to prevent the juices from dripping on other foods. REFRIGERATOR THAWING TIMESWhole turkey:· 4 to 12 pounds — 1 to 3 days · 12 to 16 pounds — 3 to 4 days · 16 to 20 pounds — 4 to 5 days · 20 to 24 pounds —5 to 6 days A thawed turkey can remain in the refrigerator for 1 or 2 days before cooking. Foods thawed in the refrigerator can be refrozen without cooking but there may be some loss of quality.Cold Water ThawingAllow about 30 minutes per pound.First be sure the turkey is in a leak-proof plastic bag to prevent cross-contamination and to prevent the turkey from absorbing water, resulting in a watery product.Submerge the wrapped turkey in cold tap water. Change the water every 30 minutes until the turkey is thawed. Cook the turkey immediately after it is thawed.COLD WATER THAWING TIMES· 4 to 12 pounds — 2 to 6 hours · 12 to 16 pounds — 6 to 8 hours · 16 to 20 pounds — 8 to 10 hours · 20 to 24 pounds — 10 to 12 hours A turkey thawed by the cold water method should be cooked immediately. After cooking, meat from the turkey can be refrozen.Microwave ThawingFollow the microwave oven manufacturer's instruction when defrosting a turkey. Plan to cook it immediately after thawing because some areas of the food may become warm and begin to cook during microwaving. Holding partially cooked food is not recommended because any bacteria present wouldn't have been destroyed.A turkey thawed in the microwave must be cooked immediately.Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. You may reach her at 785-628-9430 or moniquek@ksu.edu.

KOERNER: Turkey thawing, cooking basics  

Last weekend, 4-H families across Barton County gathered for fun, fellowship, and celebrations!

The annual 4-H Achievement Celebration gives us an opportunity to celebrate individual and club achievements, and recognize leaders and supporters.

4-H Council officers Landon Woydziak, Melody Braddy, and Jonas Kern were our masters of ceremony as each club had the time to highlight a few of their activities and award winners for the past year.

In addition to club awards, a few special awards are presented including the Key Award and Friends of 4-H.

The Key Award is the most prestigious Kansas 4-H Award. Candidates must be 16 years old and have been enrolled in the Leadership project for the past four years. Nominees must have demonstrated outstanding contributions in leadership, citizenship, community service, demonstrations, and the holding of club and county offices. In short, it recognizes 4-H members who have lived up to the high ideals of the 4-H pledge. 

The Farm Credit Associations of Kansas proudly present these awards across the state each year and Parker Dicks is the 2023 recipient. 

Dicks is a 10-year member of the Busy Buzzers 4-H Club and has been active in the Leadership project for four years. He has held multiple offices for his club and at the county level for 4-H Council, Junior Leaders, and the 4-H Livestock Committee. He is involved in a variety of project areas and can be counted on to mentor young 4-H members and provide a calm and steady presence in and out of the show ring.

Each 4-H Club has the opportunity to nominate someone as a Friend of 4-H. 

The first recipient this year is the Dustin and Aimee Wyant family. Wyants give generously of their time to assist at the county level in several project areas. In particular, they provide direction for the STEM SpaceTech project, help younger members attending STEM camp, and assist livestock members in the poultry and rabbit projects.

An additional Friend of 4-H was awarded to Connie Hughes. She was a club leader for the Ellinwood Energizers 4-H Club for a number of years and continues to support Junior Leaders through peach sales, welcome photography youth to their family farm to practice their skills, and supports 4-H at the Barton County Fair Sale of Champions. She helped to plan the Achievement Celebration for many years and mentored many youth in the Beef project.

A wonderful 4-H Council committee planned the meal and the decorations for a fun-filled evening with a delicious dinner! In this season of thanksgiving, I always end the evening by reminding 4-H members to look around them and show their appreciation to their families and club leaders for direction and support. I’ll add the same here – 4-H couldn’t provide such opportunities without dedicated volunteers, club leaders, fantastic families, and my co-workers who step in to help whenever and wherever needed!

Keep learning. Keep showing grace and kindness.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District." />
 <figcaption>Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District.</figcaption>
 </figure>Last weekend, 4-H families across Barton County gathered for fun, fellowship, and celebrations!The annual 4-H Achievement Celebration gives us an opportunity to celebrate individual and club achievements, and recognize leaders and supporters.4-H Council officers Landon Woydziak, Melody Braddy, and Jonas Kern were our masters of ceremony as each club had the time to highlight a few of their activities and award winners for the past year.In addition to club awards, a few special awards are presented including the Key Award and Friends of 4-H.The Key Award is the most prestigious Kansas 4-H Award. Candidates must be 16 years old and have been enrolled in the Leadership project for the past four years. Nominees must have demonstrated outstanding contributions in leadership, citizenship, community service, demonstrations, and the holding of club and county offices. In short, it recognizes 4-H members who have lived up to the high ideals of the 4-H pledge. The Farm Credit Associations of Kansas proudly present these awards across the state each year and Parker Dicks is the 2023 recipient. Dicks is a 10-year member of the Busy Buzzers 4-H Club and has been active in the Leadership project for four years. He has held multiple offices for his club and at the county level for 4-H Council, Junior Leaders, and the 4-H Livestock Committee. He is involved in a variety of project areas and can be counted on to mentor young 4-H members and provide a calm and steady presence in and out of the show ring.Each 4-H Club has the opportunity to nominate someone as a Friend of 4-H. The first recipient this year is the Dustin and Aimee Wyant family. Wyants give generously of their time to assist at the county level in several project areas. In particular, they provide direction for the STEM SpaceTech project, help younger members attending STEM camp, and assist livestock members in the poultry and rabbit projects.An additional Friend of 4-H was awarded to Connie Hughes. She was a club leader for the Ellinwood Energizers 4-H Club for a number of years and continues to support Junior Leaders through peach sales, welcome photography youth to their family farm to practice their skills, and supports 4-H at the Barton County Fair Sale of Champions. She helped to plan the Achievement Celebration for many years and mentored many youth in the Beef project.A wonderful 4-H Council committee planned the meal and the decorations for a fun-filled evening with a delicious dinner! In this season of thanksgiving, I always end the evening by reminding 4-H members to look around them and show their appreciation to their families and club leaders for direction and support. I’ll add the same here – 4-H couldn’t provide such opportunities without dedicated volunteers, club leaders, fantastic families, and my co-workers who step in to help whenever and wherever needed!Keep learning. Keep showing grace and kindness.Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call Cottonwood Extension District, Barton Office at 620-793-1910.

Opinion