By Stacy Campbell Cottonwood Extension District, Hays

I hope that many of you involved in agriculture in Kansas are already familiar with the AgManager.info web site. It is one of the premier extension sites for information on the agricultural economy, from Kansas State University.

AgManager.info website is a comprehensive source of information, analysis, and decision-making tools for agricultural producers, agribusinesses, and others. The site serves as a clearinghouse for applied outreach information emanating from the Department of Agricultural Economics at Kansas State University. It was created by combining departmental and faculty sites as well as creating new features exclusive to the AgManager.info site. The goal of this coordination is to improve the organization of web-based material and allow greater access for agricultural producers and other clientele. Topics presented on the AgManager.info site include: crop and livestock marketing and outlook reports, crop insurance, farm management, land values, rental rates, agricultural policy, farm bill, upcoming events, human resources, income tax and law, and agribusiness. Several topics include features that are updated weekly, encouraging repeat visits to the site. AgManager.info also contains decision-making tools, such as budget spreadsheets, and data sets that can encourage the agricultural industry to view AgManager.info as the most comprehensive and widely used university-sponsored website for applied research and economic outreach information.

If you are in the agriculture industry I would highly encourage to visit the site and I think you will see the vast amount of useful information on it, and will hopefully book mark it! In 2023 there were a total of 259,047 sessions by 177,314 unique visitors, with 516,500 page views. There is not a week that goes by in my job as an Extension Agent that I do not go to and utilize the information on the web site for my work. The web address is www.agmanager.info

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.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By Stacy Campbell Cottonwood Extension District, HaysI hope that many of you involved in agriculture in Kansas are already familiar with the AgManager.info web site. It is one of the premier extension sites for information on the agricultural economy, from Kansas State University.AgManager.info website is a comprehensive source of information, analysis, and decision-making tools for agricultural producers, agribusinesses, and others. The site serves as a clearinghouse for applied outreach information emanating from the Department of Agricultural Economics at Kansas State University. It was created by combining departmental and faculty sites as well as creating new features exclusive to the AgManager.info site. The goal of this coordination is to improve the organization of web-based material and allow greater access for agricultural producers and other clientele. Topics presented on the AgManager.info site include: crop and livestock marketing and outlook reports, crop insurance, farm management, land values, rental rates, agricultural policy, farm bill, upcoming events, human resources, income tax and law, and agribusiness. Several topics include features that are updated weekly, encouraging repeat visits to the site. AgManager.info also contains decision-making tools, such as budget spreadsheets, and data sets that can encourage the agricultural industry to view AgManager.info as the most comprehensive and widely used university-sponsored website for applied research and economic outreach information.If you are in the agriculture industry I would highly encourage to visit the site and I think you will see the vast amount of useful information on it, and will hopefully book mark it! In 2023 there were a total of 259,047 sessions by 177,314 unique visitors, with 516,500 page views. There is not a week that goes by in my job as an Extension Agent that I do not go to and utilize the information on the web site for my work. The web address is www.agmanager.infoStacy 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: AgManager.info – for agricultural producers, agribusiness

By MONIQUE KOERNER Cottonwood Extension District

Last week, I discussed the benefits of outdoor play. Next, I would like to explore ideas and get creative on things to do outside to hopefully spark your own imagination on how to make outside time more appealing to children than electronics. Be a good role model for your children and spend time outside yourself! Sometimes we have to make it a priority for it to happen. Don’t overthink it and it doesn’t always have to be complicated or elaborate.

· Nature Study-take a camera and a notebook-start a nature collection or have a scavenger hunt

· Visit a farm, orchard, botanical garden

· Pick flowers and make May Day baskets (May 1st)

· Fishing, hunting, camping (age appropriate, could be real or make believe)

I hope this encourages you to get outside and enjoy whatever weather we are having right now. I have fond memories of playing football and visiting several parks on a weekend afternoons while

enjoying a snack along the way with my children when they were younger. Now I enjoy taking my dogs for a walk, especially when my husband tags along.

I always admired a neighbor of mine that had young children. I would see them outside in all kinds of weather, different times of the day, for different lengths of time. Sometimes the parents were outside with them doing a structured activity and other times the older kids would be outside on their own. They gardened, walked, rode bikes and scooters, went to the pool, played ball games, among many other activities. This allowed them to spend time together as a family and enjoy the benefits of physical activity as well as the outdoors. I think they also used it as a way to help their children calm down on trying days. By creating a change of scenery, it allowed the child to get out some emotions or pent up energy. What a great idea to help children learn to manage their emotions. What if when we were stressed or upset about something we took a walk or jog to sort out our feelings rather than eating something that was bad for us or going shopping?

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>By MONIQUE KOERNER Cottonwood Extension DistrictLast week, I discussed the benefits of outdoor play. Next, I would like to explore ideas and get creative on things to do outside to hopefully spark your own imagination on how to make outside time more appealing to children than electronics. Be a good role model for your children and spend time outside yourself! Sometimes we have to make it a priority for it to happen. Don’t overthink it and it doesn’t always have to be complicated or elaborate.Ideas for Outside play:· Ball play· Walking/bike/scooter trails· Sand play· Water play· Bubble play· Sidewalk chalk· Nature Study-take a camera and a notebook-start a nature collection or have a scavenger hunt· Parks· Picnics· Read (yes, take books outside)· Gardening· Visit a farm, orchard, botanical garden· Make mud pies· Climb a tree· Pick flowers and make May Day baskets (May 1st)· Biking, scooters, surf, boogey board· Jump rope· Take dog for a walk/play fetch· Fishing, hunting, camping (age appropriate, could be real or make believe)I hope this encourages you to get outside and enjoy whatever weather we are having right now. I have fond memories of playing football and visiting several parks on a weekend afternoons whileenjoying a snack along the way with my children when they were younger. Now I enjoy taking my dogs for a walk, especially when my husband tags along.I always admired a neighbor of mine that had young children. I would see them outside in all kinds of weather, different times of the day, for different lengths of time. Sometimes the parents were outside with them doing a structured activity and other times the older kids would be outside on their own. They gardened, walked, rode bikes and scooters, went to the pool, played ball games, among many other activities. This allowed them to spend time together as a family and enjoy the benefits of physical activity as well as the outdoors. I think they also used it as a way to help their children calm down on trying days. By creating a change of scenery, it allowed the child to get out some emotions or pent up energy. What a great idea to help children learn to manage their emotions. What if when we were stressed or upset about something we took a walk or jog to sort out our feelings rather than eating something that was bad for us or going shopping?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: Outdoor play

By KARISSA WINKEL Cottonwood Extension District

Sometimes physical activity can be a chore. After a long day of work, running errands, and taking care of loved ones, it can seem like another “to-do” on the list. However, when we avoid movement, we feel guilt creep in. We know it’s important to improve the number on the scale, decrease cholesterol, manage blood sugar, and set ourselves up for healthy aging. Although these are all significant reasons to get active, they may not be enough.

Science indicates that the right “why” to be active is the motivator that makes you genuinely want to prioritize physical activity. This drive comes from within, and it is strongly related to what you value most in life. How can sitting less and moving more contribute to your values or to the roles you play in life?

Connecting movement and physical activity with your ability to fulfill your values can be a good starting place in finding your “why.”

For example, you may be someone who values relationships most in life. Do you strive to be an active grandparent, productive employee, or supportive friend? Regular stretching, going on a daily walk, or biking to work can strengthen your heart, build muscle, and defend against chronic illness. Physical activity can play an important part in your ability to serve others and fulfill your purpose in each role you play.

When you view physical activity this way, movement may feel more like a gift than a chore.

Think about physical activity you actually enjoy such as pickleball, dancing, biking, or gardening. When you take part in movement you find joy in, you might just have fun! These activities can be something you look forward to and result in immediate benefits. You will likely feel more energized, focused, flexible, and less stressed. When you exercise for these reasons, physical activity can be a hobby that fills your cup. This is why it is essential to schedule time for movement. When you prioritize your own health, you have more to pour into the things you value most in life.

Take time to analyze your current motivation for exercise. Is it sustainable, or will you burn out in the near future? When you find the right “why,” exercise can become a gift that you want to do. You will succeed and reap the immediate benefits of movement. This is the successful cycle of motivation. I encourage you to find your “why” and to see movement as a gift. After all, it is one that keeps on giving.

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.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictSometimes physical activity can be a chore. After a long day of work, running errands, and taking care of loved ones, it can seem like another “to-do” on the list. However, when we avoid movement, we feel guilt creep in. We know it’s important to improve the number on the scale, decrease cholesterol, manage blood sugar, and set ourselves up for healthy aging. Although these are all significant reasons to get active, they may not be enough.Science indicates that the right “why” to be active is the motivator that makes you genuinely want to prioritize physical activity. This drive comes from within, and it is strongly related to what you value most in life. How can sitting less and moving more contribute to your values or to the roles you play in life?Connecting movement and physical activity with your ability to fulfill your values can be a good starting place in finding your “why.”For example, you may be someone who values relationships most in life. Do you strive to be an active grandparent, productive employee, or supportive friend? Regular stretching, going on a daily walk, or biking to work can strengthen your heart, build muscle, and defend against chronic illness. Physical activity can play an important part in your ability to serve others and fulfill your purpose in each role you play.When you view physical activity this way, movement may feel more like a gift than a chore.Think about physical activity you actually enjoy such as pickleball, dancing, biking, or gardening. When you take part in movement you find joy in, you might just have fun! These activities can be something you look forward to and result in immediate benefits. You will likely feel more energized, focused, flexible, and less stressed. When you exercise for these reasons, physical activity can be a hobby that fills your cup. This is why it is essential to schedule time for movement. When you prioritize your own health, you have more to pour into the things you value most in life.Take time to analyze your current motivation for exercise. Is it sustainable, or will you burn out in the near future? When you find the right “why,” exercise can become a gift that you want to do. You will succeed and reap the immediate benefits of movement. This is the successful cycle of motivation. I encourage you to find your “why” and to see movement as a gift. After all, it is one that keeps on giving.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.

WINKEL: Find your 'Why'

By MICHELLE BERAN Cottonwood Extension District

We often associate 4-H projects with the county fair but there is so much more to the 4-H year!

The 4-H year begins in October and youth select several projects to explore and increase their knowledge and skills. During winter months, this project work can involve working with a beef or swine animal to begin growing, learning about health, and start handling the animal so that it is familiar with the 4-H member. Project work for the foods project may involve learning new skills such as measuring or using a sharp knife, and helping make meals for the family. Photography members can have incredible opportunities to experiment with light, shadows, and composition with the variety of weather that Kansas provides! Additionally, club members are taking on new leadership roles in their club and improving their communication skills at each meeting.

As we move into spring, livestock projects such as sheep and goats take off as those animals are born or purchased and youth will be learning about nutrition, animal health, and showmanship skills. Photography becomes even more fun as 4-H youth can explore subjects such as animals, insects, or landscapes as we can spend more time outside. This is the time that horticulture projects really get busy as youth work on preparing garden space and selecting seeds or plants.

Throughout the year, youth learn record keeping by working on Project Records which include setting goals, learning opportunities, project work, and financial records.

Communication, Leadership, and Community Engagement are all 4-H project areas but there is a piece of each of these in every 4-H project! These are lifetime skills that help youth be good family members, good employees, and good community members.

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.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By MICHELLE BERAN Cottonwood Extension DistrictWe often associate 4-H projects with the county fair but there is so much more to the 4-H year!The 4-H year begins in October and youth select several projects to explore and increase their knowledge and skills. During winter months, this project work can involve working with a beef or swine animal to begin growing, learning about health, and start handling the animal so that it is familiar with the 4-H member. Project work for the foods project may involve learning new skills such as measuring or using a sharp knife, and helping make meals for the family. Photography members can have incredible opportunities to experiment with light, shadows, and composition with the variety of weather that Kansas provides! Additionally, club members are taking on new leadership roles in their club and improving their communication skills at each meeting.As we move into spring, livestock projects such as sheep and goats take off as those animals are born or purchased and youth will be learning about nutrition, animal health, and showmanship skills. Photography becomes even more fun as 4-H youth can explore subjects such as animals, insects, or landscapes as we can spend more time outside. This is the time that horticulture projects really get busy as youth work on preparing garden space and selecting seeds or plants.Throughout the year, youth learn record keeping by working on Project Records which include setting goals, learning opportunities, project work, and financial records.Communication, Leadership, and Community Engagement are all 4-H project areas but there is a piece of each of these in every 4-H project! These are lifetime skills that help youth be good family members, good employees, and good community members.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.

BERAN: Year round learning

Now is the time to finalize plans for kochia control. In western Kansas, kochia is among the first summer annual weeds to emerge in the spring. Recent research suggests kochia can begin emerging in early February, with most kochia emerging by late April. In fact, Pat Geier, assistant weed scientist at the Southwest Research &amp; Extension Center in Garden City, found kochia emerging in fallow plots during the first week of February.

Good control of the first dense flush of kochia is essential for obtaining a good yield. Early-emerging seedlings use the limited spring soil moisture in the dryland production area. Kochia seedlings emerge in dense populations, making adequate herbicide coverage difficult. In addition, glyphosate-resistant kochia is prevalent across western Kansas, making kochia control even more challenging. For these reasons, it is important to apply preemergence herbicides in late winter or early spring to control this weed before it emerges.

Herbicide program components to effectively manage kochia at germination

To successfully manage kochia, a herbicide program needs two components:

1. a very soluble and effective herbicide that can be incorporated with very little precipitation, such as dicamba; and

2. a herbicide that has longer residual activity, which will require perhaps 0.75 inches or more precipitation for adequate incorporation, such as atrazine.

Precipitation events during late winter are often too small to activate longer residual herbicides, but dicamba may control kochia for four to six weeks until the longer residual herbicide is incorporated.

The best time to apply herbicides for kochia control is generally January through the first week of March but prior to kochia emergence, which can vary depending on weather conditions. Later applications, for example, at the time of burndown, are more likely to occur after kochia emergence, which increases the risk of control failure. Fall-applied treatments can help ensure timely application; however, they are not likely to control later flushes of kochia effectively.

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.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266615291.jpeg" alt="Stacy Campbell" />
 <figcaption>Stacy Campbell</figcaption>
 </figure>By Stacy Campbell Cottonwood Extension District, HaysNow is the time to finalize plans for kochia control. In western Kansas, kochia is among the first summer annual weeds to emerge in the spring. Recent research suggests kochia can begin emerging in early February, with most kochia emerging by late April. In fact, Pat Geier, assistant weed scientist at the Southwest Research &amp; Extension Center in Garden City, found kochia emerging in fallow plots during the first week of February.Good control of the first dense flush of kochia is essential for obtaining a good yield. Early-emerging seedlings use the limited spring soil moisture in the dryland production area. Kochia seedlings emerge in dense populations, making adequate herbicide coverage difficult. In addition, glyphosate-resistant kochia is prevalent across western Kansas, making kochia control even more challenging. For these reasons, it is important to apply preemergence herbicides in late winter or early spring to control this weed before it emerges.Herbicide program components to effectively manage kochia at germinationTo successfully manage kochia, a herbicide program needs two components:1. a very soluble and effective herbicide that can be incorporated with very little precipitation, such as dicamba; and2. a herbicide that has longer residual activity, which will require perhaps 0.75 inches or more precipitation for adequate incorporation, such as atrazine.Precipitation events during late winter are often too small to activate longer residual herbicides, but dicamba may control kochia for four to six weeks until the longer residual herbicide is incorporated.The best time to apply herbicides for kochia control is generally January through the first week of March but prior to kochia emergence, which can vary depending on weather conditions. Later applications, for example, at the time of burndown, are more likely to occur after kochia emergence, which increases the risk of control failure. Fall-applied treatments can help ensure timely application; however, they are not likely to control later flushes of kochia effectively.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: Preplant herbicide applications for kochia control

In today’s world, Facebook, Instagram, and TikTok are like “black holes.” Bobbie Bensaid, an extension educator from Mississippi State Extension, describes these platforms as “virtual portals that suck us in!” Social media is not bad, but at some point, it can consume more of our time than we would like. We often look to these unfulfilling brain boosts, and we can forget what we enjoy doing for fun! However, when we release dopamine due to meaningful activities, we are mentally satiated and tend to be more productive and fulfilled.

Bobbie explains, “Dopamine is a neurotransmitter that is released in the brain when we do activities that are pleasurable or that we enjoy. When we are stimulated and release large amounts of dopamine, we teach our brains to return to these activities. For example, when we do activities we enjoy, dopamine is released, and it tells our brain, “We love this! Good job! Let’s keep going!” This is why junk food, sugar, and the internet are so addictive. These things trigger the release of large amounts of dopamine into our brains and make us want to repeat these experiences.”

Motivation, alertness, and focus often accompany healthy dopamine levels. However, we may feel tired, burnt out, and unhappy if our dopamine levels are low or unbalanced. We may also experience memory loss, mood swings, sleeplessness, and concentration issues. Having unhealthy amounts of dopamine, whether those levels are too high or too low, can take a toll on mental health.

Bobbie suggests making a ‘Dopamine Menu’ to remind ourselves what it is that brings us true satisfaction and to be intentional about engaging in those activities.

Using the template of an actual menu, she describes different sources of dopamine production that lead to happiness:

“First let’s think of Starters or appetizers. These are quick boosts of joy that can be done in under 10 minutes. What are those things you like to do that don’t take much time?”

Some examples are making a grocery list for the week, playing a game with your child, spending a few minutes in prayer or meditation, going for a walk, or writing a note and sticking it in the mail.

“Next, we have Mains. These are the big passions we have that take up a considerable amount of time.”

Mains or entrees might include playing a sport, volunteering, cooking dinner for a loved one, gardening, sewing, learning a new language, or reading a book.

“Our next section on our Dopamine Menu is Sides, and these are activities you can do while doing something else. These are activities we can do that make unpleasant things a bit more pleasant.”

Sides can include listening to music while exercising, talking on the phone, singing during a long car ride, or drinking your favorite coffee in a meeting.

“Desserts are next on the menu. These are things that are tasty in moderation but make us feel yucky if we have them too much. Examples of dopamine desserts are scrolling through social media, eating actual dessert, playing video games, or binging tv shows.”

“Finally, we have Specials. These are like specials at a restaurant. They are not always available, and typically they cost a bit more than others. So, these are the activities we love but we cannot have or do all the time.”

For example, vacations, attending a concert, or going on a shopping spree are specials.

Using your personalized Dopamine Menu can be a useful tool to help you find true happiness and a sense of purpose. I challenge you to make a conscious effort to do things that bring authentic fulfillment rather than binging on “brain desserts” that tend to give a false sense of satisfaction.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictIn today’s world, Facebook, Instagram, and TikTok are like “black holes.” Bobbie Bensaid, an extension educator from Mississippi State Extension, describes these platforms as “virtual portals that suck us in!” Social media is not bad, but at some point, it can consume more of our time than we would like. We often look to these unfulfilling brain boosts, and we can forget what we enjoy doing for fun! However, when we release dopamine due to meaningful activities, we are mentally satiated and tend to be more productive and fulfilled.What is dopamine?Bobbie explains, “Dopamine is a neurotransmitter that is released in the brain when we do activities that are pleasurable or that we enjoy. When we are stimulated and release large amounts of dopamine, we teach our brains to return to these activities. For example, when we do activities we enjoy, dopamine is released, and it tells our brain, “We love this! Good job! Let’s keep going!” This is why junk food, sugar, and the internet are so addictive. These things trigger the release of large amounts of dopamine into our brains and make us want to repeat these experiences.”Why is dopamine important?Motivation, alertness, and focus often accompany healthy dopamine levels. However, we may feel tired, burnt out, and unhappy if our dopamine levels are low or unbalanced. We may also experience memory loss, mood swings, sleeplessness, and concentration issues. Having unhealthy amounts of dopamine, whether those levels are too high or too low, can take a toll on mental health.What can we do?Bobbie suggests making a ‘Dopamine Menu’ to remind ourselves what it is that brings us true satisfaction and to be intentional about engaging in those activities.Using the template of an actual menu, she describes different sources of dopamine production that lead to happiness:“First let’s think of Starters or appetizers. These are quick boosts of joy that can be done in under 10 minutes. What are those things you like to do that don’t take much time?”Some examples are making a grocery list for the week, playing a game with your child, spending a few minutes in prayer or meditation, going for a walk, or writing a note and sticking it in the mail.“Next, we have Mains. These are the big passions we have that take up a considerable amount of time.”Mains or entrees might include playing a sport, volunteering, cooking dinner for a loved one, gardening, sewing, learning a new language, or reading a book.“Our next section on our Dopamine Menu is Sides, and these are activities you can do while doing something else. These are activities we can do that make unpleasant things a bit more pleasant.”Sides can include listening to music while exercising, talking on the phone, singing during a long car ride, or drinking your favorite coffee in a meeting.“Desserts are next on the menu. These are things that are tasty in moderation but make us feel yucky if we have them too much. Examples of dopamine desserts are scrolling through social media, eating actual dessert, playing video games, or binging tv shows.”“Finally, we have Specials. These are like specials at a restaurant. They are not always available, and typically they cost a bit more than others. So, these are the activities we love but we cannot have or do all the time.”For example, vacations, attending a concert, or going on a shopping spree are specials.Using your personalized Dopamine Menu can be a useful tool to help you find true happiness and a sense of purpose. I challenge you to make a conscious effort to do things that bring authentic fulfillment rather than binging on “brain desserts” that tend to give a false sense of satisfaction.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.

WINKEL: Finding true fulfillment, healthy dopamine levels

By STACY CAMPBELL Cottonwood Extension District

The Kansas State University Department of Agricultural Economics will be hosting three conferences to help farmers and ranchers plan for the transition of their farm to the next generation.

· March 7: Great Bend – Great Bend Convention Center.

· March 8: Manhattan – Manhattan Convention Center.

Each conference begins at 9 a.m. and adjourns by 3 p.m. Lunch and materials will be provided.

Ashlee Westerhold, director of the Office of Farm and Ranch Transition at K-State said that “85% of Kansas farms are family owned. A Farm Journal survey indicated that 80% of farmers plan to transfer control of their operation to the next generation, but only 20% were confident that their succession plan would achieve that goal.”

Shannon Ferrell, professor and agricultural law specialist at Oklahoma State University, is the keynote speaker at all three locations. He will give an informative, yet humorous, overview of the importance of transition planning and how a farm family can begin the process.

The conference agenda also includes presentations about Farm Service Agency’s CRP-TIP program for transitioning farms, an overview of K-State resources for farm transition, and presentations by local attorneys and accountants on the nuts and bolts of putting a plan in place.

Registration costs $60 and must be received by March 1. For&nbsp;more information about the conference and to register go to www.agkansitions.org.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/11/1698928362549.jpeg" alt=" File photo" />
 <figcaption> File photo</figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictThe Kansas State University Department of Agricultural Economics will be hosting three conferences to help farmers and ranchers plan for the transition of their farm to the next generation.The locations of the conference include:· March 6: Garden City – Clarion Inn.· March 7: Great Bend – Great Bend Convention Center.· March 8: Manhattan – Manhattan Convention Center.Each conference begins at 9 a.m. and adjourns by 3 p.m. Lunch and materials will be provided.Ashlee Westerhold, director of the Office of Farm and Ranch Transition at K-State said that “85% of Kansas farms are family owned. A Farm Journal survey indicated that 80% of farmers plan to transfer control of their operation to the next generation, but only 20% were confident that their succession plan would achieve that goal.”Shannon Ferrell, professor and agricultural law specialist at Oklahoma State University, is the keynote speaker at all three locations. He will give an informative, yet humorous, overview of the importance of transition planning and how a farm family can begin the process.The conference agenda also includes presentations about Farm Service Agency’s CRP-TIP program for transitioning farms, an overview of K-State resources for farm transition, and presentations by local attorneys and accountants on the nuts and bolts of putting a plan in place.Registration costs $60 and must be received by March 1. For&nbsp;more information about the conference and to register go to www.agkansitions.org.

CAMPBELL: K-State plans farm transition conferences

Have you every wondered where we find all of the judges who provide evaluation during the fairs? Do you have an interest in helping youth to improve their skills in a particular 4-H project area or an interest in evaluating open class exhibits during the fair?

If your answer is YES, or even Maybe – we have an opportunity for you! A Judges’ Training will be held on Saturday, February 24, at the Western Kansas Ag Research Center in Hays. We will have experienced judges who will provide evaluation training in each of the following areas: Style Revue, Photography, Clothing Construction, Fiber Arts, Foods and Nutrition, Rabbits, Horticulture and Crops, Visual Arts, Woodworking, Wildlife, Shooting Sports, and STEM.

In addition to knowledge of age-appropriate parameters for projects, having an ability to provide kind but constructive criticism is so important. We want youth to have positive and corrective feedback so that their spark for learning more about the project, and themselves, is encouraged!

There is a small fee of $10 to cover lunch and materials which lets you select three areas to learn. We do need your registration by the end of February 20 so that we can accurately provide lunch and supplies.

For more information, be sure to check out the flyer on the K-State Research and Extension-Cottonwood Extension District Facebook page or by accessing the Cottonwood Connection February 2024 newsletter on the website at cottonwood.k-state.edu. You can also contact Tamara Robertson at&nbsp;<a href="mailto:tarobertson@ksu.edu">tarobertson@ksu.edu</a>&nbsp;or myself!

<figure>
 <img src="https://media.eaglewebservices.com/public/2024/2/1708119774432.png" alt="" />
 <figcaption></figcaption>
 </figure>Have you every wondered where we find all of the judges who provide evaluation during the fairs? Do you have an interest in helping youth to improve their skills in a particular 4-H project area or an interest in evaluating open class exhibits during the fair?If your answer is YES, or even Maybe – we have an opportunity for you! A Judges’ Training will be held on Saturday, February 24, at the Western Kansas Ag Research Center in Hays. We will have experienced judges who will provide evaluation training in each of the following areas: Style Revue, Photography, Clothing Construction, Fiber Arts, Foods and Nutrition, Rabbits, Horticulture and Crops, Visual Arts, Woodworking, Wildlife, Shooting Sports, and STEM.In addition to knowledge of age-appropriate parameters for projects, having an ability to provide kind but constructive criticism is so important. We want youth to have positive and corrective feedback so that their spark for learning more about the project, and themselves, is encouraged!There is a small fee of $10 to cover lunch and materials which lets you select three areas to learn. We do need your registration by the end of February 20 so that we can accurately provide lunch and supplies.For more information, be sure to check out the flyer on the K-State Research and Extension-Cottonwood Extension District Facebook page or by accessing the Cottonwood Connection February 2024 newsletter on the website at cottonwood.k-state.edu. You can also contact Tamara Robertson at&nbsp;<a href="mailto:tarobertson@ksu.edu">tarobertson@ksu.edu</a>&nbsp;or myself!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.

BERAN: 4-H Judge training set for Saturday

Recently, I had a friend voice her opinion about Valentine’s Day. She challenged the idea of showering loved ones with appreciation on a single day of the year. Instead, she believes that a little TLC should be shown daily. While grand, romantic gestures are not for everyone, I think we can all agree that Valentine’s Day reminds us of the importance of showing loved ones we care about them year-round.

The same can be true for our heart health, and it’s fitting that February is American Heart Month. We take this time to focus on bringing awareness to heart health and preventing cardiovascular disease. Since heart disease is a leading cause of death worldwide and more than a third of Kansans have high blood pressure, it is important to adopt a heart-healthy lifestyle. Take action by showing your heart some love this February and the remainder of the year by:

Getting enough quality sleep. Lack of sleep increases the risk of high blood pressure and heart disease.

· Get into a routine by going to bed and waking at the same time each day

· Talk to your healthcare provider about supplementing with magnesium which has proven to be a natural sleep aid and supports healthy blood pressure

Maintain a healthy weight. A healthy body composition can prevent and control many diseases.

· Reach for healthy snacks like fruit, nuts, or yogurt instead of sugary, packaged foods

· Stay hydrated with water as your drink of choice

· Aim for at least 150 minutes of exercise per week

Stop Smoking. Any amount of smoking or vaping damages your heart and vessels.

· Select a quit date and write yourself a contract that outlines your plan for quitting

· Talk with your healthcare provider about programs and products that can help

· Visit KSquit.org to enroll in free coaching and quit medications

Control Cholesterol. High cholesterol levels can cause buildup of plaque in veins and arteries increasing your risk of heart disease.

· Eat more unsaturated fats such as olive oil, nuts, seeds, and fatty fish. Reduce foods high in saturated fats such as cheese and red meat.

· Try the free Therapeutic Lifestyle Changes Program from the NIH which combines diet, physical activity, and weight management to help lower high blood cholesterol and improve heart health.

Manage Stress. Chronic stress narrows blood vessels and increases blood pressure.

· Schedule time each week to do hobbies you enjoy such as crafting, hiking, or reading

· Take a yoga class to lower stress and improve flexibility and relaxation

· Try prayer or mindfulness meditation to reduce stressful thoughts and emotions

Other ways to care for your heart include controlling blood pressure, managing blood sugar, increasing physical activity, and eating more whole foods. Including all these strategies in your lifestyle may be overwhelming, but I challenge you to try to do one heart-healthy habit each day. Finding support from loved ones can also be encouraging. Family and friends can keep you accountable on your health journey and help you show your heart some love.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictRecently, I had a friend voice her opinion about Valentine’s Day. She challenged the idea of showering loved ones with appreciation on a single day of the year. Instead, she believes that a little TLC should be shown daily. While grand, romantic gestures are not for everyone, I think we can all agree that Valentine’s Day reminds us of the importance of showing loved ones we care about them year-round.The same can be true for our heart health, and it’s fitting that February is American Heart Month. We take this time to focus on bringing awareness to heart health and preventing cardiovascular disease. Since heart disease is a leading cause of death worldwide and more than a third of Kansans have high blood pressure, it is important to adopt a heart-healthy lifestyle. Take action by showing your heart some love this February and the remainder of the year by:Getting enough quality sleep. Lack of sleep increases the risk of high blood pressure and heart disease.· Aim for 7-9 hours each night· Get into a routine by going to bed and waking at the same time each day· Avoid caffeine after 12 pm· Talk to your healthcare provider about supplementing with magnesium which has proven to be a natural sleep aid and supports healthy blood pressureMaintain a healthy weight. A healthy body composition can prevent and control many diseases.· Reach for healthy snacks like fruit, nuts, or yogurt instead of sugary, packaged foods· Stay hydrated with water as your drink of choice· Aim for at least 150 minutes of exercise per weekStop Smoking. Any amount of smoking or vaping damages your heart and vessels.· Select a quit date and write yourself a contract that outlines your plan for quitting· Talk with your healthcare provider about programs and products that can help· Visit KSquit.org to enroll in free coaching and quit medicationsControl Cholesterol. High cholesterol levels can cause buildup of plaque in veins and arteries increasing your risk of heart disease.· Eat more unsaturated fats such as olive oil, nuts, seeds, and fatty fish. Reduce foods high in saturated fats such as cheese and red meat.· Try the free Therapeutic Lifestyle Changes Program from the NIH which combines diet, physical activity, and weight management to help lower high blood cholesterol and improve heart health.· Limit alcohol consumption.Manage Stress. Chronic stress narrows blood vessels and increases blood pressure.· Schedule time each week to do hobbies you enjoy such as crafting, hiking, or reading· Take a yoga class to lower stress and improve flexibility and relaxation· Try prayer or mindfulness meditation to reduce stressful thoughts and emotionsOther ways to care for your heart include controlling blood pressure, managing blood sugar, increasing physical activity, and eating more whole foods. Including all these strategies in your lifestyle may be overwhelming, but I challenge you to try to do one heart-healthy habit each day. Finding support from loved ones can also be encouraging. Family and friends can keep you accountable on your health journey and help you show your heart some love.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

WINKEL: Show your heart some love

Did you know that deer hunting was enjoyed by 7.9 million people in 2016?

White-tailed deer are widely distributed in North America and for at least 10,000 years have been important to human beings for food, clothing, and tools.

White-tailed deer are a medium-sized cervid that evolved in North America. The species’ range extends from the Yukon and Northwest Territories in Canada, south through the United States, Mexico, and Central America, into South America as far south as Peru and Bolivia.

Deer hunters and wildlife enthusiast come join us on Wednesday, February 28 at 6:30 p.m. at the Agricultural Research Center – Hays auditorium, 1232 240th Avenue.

Drew Richetts, an Associate Professor and Extension Wildlife Specialist with K-State Research &amp; Extension will give about a ninety-minute program on white-tailed deer biology, space use, cover requirements, nutritional requirements, managing white-tailed deer habitat, supplemental feeding and managing white-tailed deer populations. And there will be time for your questions!

All interested people are invited to attend this free program. No RSVP necessary. If you have any questions contact us at the Cottonwood Extension Office 785-628-9430 or email scampbel@ksu.edu

Come learn how to improve the habitat and increase your chances of success when pursuing the most popular game animal in North America.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictDid you know that deer hunting was enjoyed by 7.9 million people in 2016?White-tailed deer are widely distributed in North America and for at least 10,000 years have been important to human beings for food, clothing, and tools.White-tailed deer are a medium-sized cervid that evolved in North America. The species’ range extends from the Yukon and Northwest Territories in Canada, south through the United States, Mexico, and Central America, into South America as far south as Peru and Bolivia.Deer hunters and wildlife enthusiast come join us on Wednesday, February 28 at 6:30 p.m. at the Agricultural Research Center – Hays auditorium, 1232 240th Avenue.Drew Richetts, an Associate Professor and Extension Wildlife Specialist with K-State Research &amp; Extension will give about a ninety-minute program on white-tailed deer biology, space use, cover requirements, nutritional requirements, managing white-tailed deer habitat, supplemental feeding and managing white-tailed deer populations. And there will be time for your questions!All interested people are invited to attend this free program. No RSVP necessary. If you have any questions contact us at the Cottonwood Extension Office 785-628-9430 or email scampbel@ksu.eduCome learn how to improve the habitat and increase your chances of success when pursuing the most popular game animal in North America.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: Cottonwood Extension offers White-tailed deer program

By STACY CAMPBELL Cottonwood Extension District

Now is the time to finalize plans for kochia control. In western Kansas, kochia is among the first summer annual weed to emerge in the spring. Recent research suggests that kochia can begin emerging in early February, with most kochia emerging by late April. In fact, Pat Geier, Assistant Weed Scientist at the Southwest Research &amp; Extension Center in Garden City, found kochia emerging in fallow plots during the first week of February.

Precipitation events during late winter are often too small to activate longer residual herbicides, but dicamba may control kochia for 4 to 6 weeks until the longer residual herbicide is incorporated.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictNow is the time to finalize plans for kochia control. In western Kansas, kochia is among the first summer annual weed to emerge in the spring. Recent research suggests that kochia can begin emerging in early February, with most kochia emerging by late April. In fact, Pat Geier, Assistant Weed Scientist at the Southwest Research &amp; Extension Center in Garden City, found kochia emerging in fallow plots during the first week of February.Good control of the first dense flush of kochia is essential for obtaining a good yield. Early-emerging seedlings use the limited spring soil moisture in the dryland production area. Kochia seedlings emerge in dense populations, making adequate herbicide coverage difficult. In addition, glyphosate-resistant kochia is prevalent across western Kansas, making kochia control even more challenging. For these reasons, it is important to apply preemergence herbicides in late winter or early spring to control this weed before it emerges.<h2>Herbicide program components to effectively manage kochia at germination</h2>To successfully manage kochia, a herbicide program needs two components:1. a very soluble and effective herbicide that can be incorporated with very little precipitation, such as dicamba; and2. a herbicide that has longer residual activity, which will require perhaps 0.75 inches or more precipitation for adequate incorporation, such as atrazine.Precipitation events during late winter are often too small to activate longer residual herbicides, but dicamba may control kochia for 4 to 6 weeks until the longer residual herbicide is incorporated.The best time to apply herbicides for kochia control is generally January through the first week of March but prior to kochia emergence, which can vary depending on weather conditions. Later applications, for example, at the time of burndown, are more likely to occur after kochia emergence, which increases the risk of control failure. Fall-applied treatments can help ensure timely application; however, they are not likely to control later flushes of kochia effectively.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: Preplant herbicide applications for kochia control

NC and NW Extension Districts and counties of K-State Research and Extension again will be hosting an ONLINE agronomy series, “Crop Talk”, slated to begin Tuesday, February 20 through Tuesday, March 12, which will highlight several topics important to crop producers. These will be on Tuesdays and each session will be held from Noon to 1:00 p.m. CST.

In the NC and NW agronomy focused areas, the meetings will feature presentations and comments by K-State Research and Extension faculty to enhance management strategies utilized by crop producers.

Our KSU extension team has vast experience in crop production and we’re here to help solve and prevent production problems with reliable information.

Planned topics of discussion include Intensive Management Wheat Production; Biologicals and their role in Soil Fertility; Managing areas of fields with High pH; and Fallow Replacement options in Dryland Rotations. There will also be time for questions between Kansas crop producers and extension specialists at each of the sessions.

Register ONLINE at https://www.northwest.k-state.edu/events/crop-talk-series/index.html or call your local Extension Office. Once you register, a link to the ONLINE sessions will be emailed to you. CCA credits have been applied for with 1 credit for each session.

For more information about the ONLINE KSU Extension NW and NC Agronomy Series, contact your local Extension Office. To contact the Cottonwood District Office in Hays 785-628-9430 if you have any questions.

By STACY CAMPBELL Cottonwood Extension DistrictNC and NW Extension Districts and counties of K-State Research and Extension again will be hosting an ONLINE agronomy series, “Crop Talk”, slated to begin Tuesday, February 20 through Tuesday, March 12, which will highlight several topics important to crop producers. These will be on Tuesdays and each session will be held from Noon to 1:00 p.m. CST.In the NC and NW agronomy focused areas, the meetings will feature presentations and comments by K-State Research and Extension faculty to enhance management strategies utilized by crop producers.Our KSU extension team has vast experience in crop production and we’re here to help solve and prevent production problems with reliable information.Planned topics of discussion include Intensive Management Wheat Production; Biologicals and their role in Soil Fertility; Managing areas of fields with High pH; and Fallow Replacement options in Dryland Rotations. There will also be time for questions between Kansas crop producers and extension specialists at each of the sessions.Register ONLINE at https://www.northwest.k-state.edu/events/crop-talk-series/index.html or call your local Extension Office. Once you register, a link to the ONLINE sessions will be emailed to you. CCA credits have been applied for with 1 credit for each session.For more information about the ONLINE KSU Extension NW and NC Agronomy Series, contact your local Extension Office. To contact the Cottonwood District Office in Hays 785-628-9430 if you have any questions.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: Crop Talk Webinar Series returns in February

By KARISSA WINKEL Cottonwood Extension District

Our bodies are made for activity, but modern conveniences allow us to be increasingly sedentary. This can place our health at risk for many chronic diseases. Still, regular exercise contributes to longevity, reduces the risk of falling, increases flexibility, promotes restful sleep, and improves mood and mental health.

The Centers for Disease Control and Prevention (CDC) recommends that adults participate in aerobic activities like walking each week and incorporate strengthening exercises for all major muscle groups at least twice a week.

The good news is that the Stay Strong, Stay Healthy program at the Great Bend Activity Center is a class that can help you achieve enough physical activity and reap the benefits of regular movement!

In a typical Stay Strong, Stay Healthy class, participants will complete a low-impact warm-up, eight upper- and lower-body strengthening exercises, and cool-down stretches. They will also learn about nutrition topics specific to older adults.

The Stay Strong, Stay Healthy program is built on simple exercises that will improve strength, balance, health, and state of mind. Building strength promotes quality of life and independence, especially for adults over 60. The program is designed for simplicity; each participant will start at their own level and be encouraged to progress gradually.

The class will meet for one hour, two times each week on Tuesdays and Thursdays beginning on March 12th. To register, call the Cottonwood Extension office at 620-793-1910 and schedule your orientation session by February 19th. The fee is for the eight-week series is $20.

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="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictOur bodies are made for activity, but modern conveniences allow us to be increasingly sedentary. This can place our health at risk for many chronic diseases. Still, regular exercise contributes to longevity, reduces the risk of falling, increases flexibility, promotes restful sleep, and improves mood and mental health.The Centers for Disease Control and Prevention (CDC) recommends that adults participate in aerobic activities like walking each week and incorporate strengthening exercises for all major muscle groups at least twice a week.The good news is that the Stay Strong, Stay Healthy program at the Great Bend Activity Center is a class that can help you achieve enough physical activity and reap the benefits of regular movement!In a typical Stay Strong, Stay Healthy class, participants will complete a low-impact warm-up, eight upper- and lower-body strengthening exercises, and cool-down stretches. They will also learn about nutrition topics specific to older adults.The Stay Strong, Stay Healthy program is built on simple exercises that will improve strength, balance, health, and state of mind. Building strength promotes quality of life and independence, especially for adults over 60. The program is designed for simplicity; each participant will start at their own level and be encouraged to progress gradually.The class will meet for one hour, two times each week on Tuesdays and Thursdays beginning on March 12th. To register, call the Cottonwood Extension office at 620-793-1910 and schedule your orientation session by February 19th. The fee is for the eight-week series is $20.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: Stay Strong, Stay Healthy

By MONIQUE KOERNER Cottonwood Extension District

Winter may be imposing its lull on some people’s exercise programs, but K-State Research and Extension, Cottonwood District is gearing up for one their most popular programs.

We have our thoughts squarely fixed on spring’s warmer days and a program that is nearing a quarter century of getting folks moving.

Walk Kansas is a team-based challenged that encourages people to walk, jog, run, bike swim or do whatever they need to live more healthfully. The program routinely draws more than 5,000 participants in Kansas and across the country.

Walk Kansas was founded in 2001 on the principle that if teams of four to six people would meet the minimum guidelines for physical activity over eight weeks, they could collectively and virtually walk across the state of Kansas – or approximately 423 miles.

The U.S. Centers for Disease Control and Prevention recommends 150 minutes of moderate to vigorous physical activity each week – or about 30 minutes a day, five days a week.

When you think about a moderate activity, there’s an easy way to gauge if you’re getting that. It’s called the Talk Test. Whatever activity you’re doing, if you can barely have a conversation, but not sing, then you’re exercising at a moderate level.

The Cottonwood District is encouraging those interested in Walk Kansas to begin forming their teams now. Registration opens on March 4, and the eight-week challenge will run from March 31 through May 25. Walk Kansas is also open to those who want to take on the eight-week program by themselves, rather than forming teams. Cost is $10 per person.

Walk Kansas is open to participants beyond Kansas. In fact, captains can form their team with family members or friends who live in other states or even other countries. Each team member walks when they want, where they want.

The bottom line is to just move, no matter what type of activity you enjoy, to limit those periods of time when you’re sitting. A lot of us have jobs in which we do more sitting and working in front of computers, and that’s exhausting in it’s own way. So, we need to get into the habit of getting up every 30 minutes, which is ideal, but at least once an hour to move around a little bit. That’s a habit that you can get into that is really good.

Obesity and overweight rates have been going up rapidly in our state and country. Any way we can find to move ourselves and our children will be beneficial. Walk Kansas is open to school age children as well. This might be a good incentive to get kids moving!

Another benefit of Walk Kansas, is the weekly newsletter, which includes tips on other healthy habits – such as tips on sleep, diet, strength, balance and more.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Courtesy photo" />
 <figcaption>Courtesy photo</figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictWinter may be imposing its lull on some people’s exercise programs, but K-State Research and Extension, Cottonwood District is gearing up for one their most popular programs.We have our thoughts squarely fixed on spring’s warmer days and a program that is nearing a quarter century of getting folks moving.Walk Kansas is a team-based challenged that encourages people to walk, jog, run, bike swim or do whatever they need to live more healthfully. The program routinely draws more than 5,000 participants in Kansas and across the country.Walk Kansas was founded in 2001 on the principle that if teams of four to six people would meet the minimum guidelines for physical activity over eight weeks, they could collectively and virtually walk across the state of Kansas – or approximately 423 miles.The U.S. Centers for Disease Control and Prevention recommends 150 minutes of moderate to vigorous physical activity each week – or about 30 minutes a day, five days a week.When you think about a moderate activity, there’s an easy way to gauge if you’re getting that. It’s called the Talk Test. Whatever activity you’re doing, if you can barely have a conversation, but not sing, then you’re exercising at a moderate level.The Cottonwood District is encouraging those interested in Walk Kansas to begin forming their teams now. Registration opens on March 4, and the eight-week challenge will run from March 31 through May 25. Walk Kansas is also open to those who want to take on the eight-week program by themselves, rather than forming teams. Cost is $10 per person.Walk Kansas is open to participants beyond Kansas. In fact, captains can form their team with family members or friends who live in other states or even other countries. Each team member walks when they want, where they want.The bottom line is to just move, no matter what type of activity you enjoy, to limit those periods of time when you’re sitting. A lot of us have jobs in which we do more sitting and working in front of computers, and that’s exhausting in it’s own way. So, we need to get into the habit of getting up every 30 minutes, which is ideal, but at least once an hour to move around a little bit. That’s a habit that you can get into that is really good.Obesity and overweight rates have been going up rapidly in our state and country. Any way we can find to move ourselves and our children will be beneficial. Walk Kansas is open to school age children as well. This might be a good incentive to get kids moving!Another benefit of Walk Kansas, is the weekly newsletter, which includes tips on other healthy habits – such as tips on sleep, diet, strength, balance and more.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: Ready, Set… Walk Kansas registration opens March 4

A group of Cottonwood – Barton 4-H youth recently participated in 4-H Horse Panorama in Salina. The 4-H Horse Panorama encourages young people to develop knowledge of equine-related subject matter. The contests develop alertness, self-confidence, and knowledge in a competitive setting, surrounded by an attitude of friendliness and fairness. The educational experience is great for both the participant and&nbsp;spectator.

Adessa Prosser placed first in Senior Public Speaking, 5th&nbsp;in Senior Open Horse Quiz Bowl, 17th&nbsp;in Open Hippology.

Emaline Debes placed 3rd&nbsp;in Intermediate Demonstration/Illustrated Talk, 5th&nbsp;in Intermediate Photo Contest, 1st&nbsp;in Ad Layout, 1st&nbsp;in Powerpoint, 35th&nbsp;in Open Hippology.

Kylee Miessler placed 11th&nbsp;in Open Hippology.

A team of Emaline Debes, Kylee Miessler, Adessa Prosser, and Lily Rathbun placed 6th&nbsp;in Open Hippology.

Austyn Prosser attended as a first-timer and is looking forward to competing next year.

Many thanks to coaches Wendy Prosser, Julia Debes, Heather Miessler, and Sam Rathbun for chaperoning and helping these young people prepare!

By MICHELLE BERAN Cottonwood Extension DistrictA group of Cottonwood – Barton 4-H youth recently participated in 4-H Horse Panorama in Salina. The 4-H Horse Panorama encourages young people to develop knowledge of equine-related subject matter. The contests develop alertness, self-confidence, and knowledge in a competitive setting, surrounded by an attitude of friendliness and fairness. The educational experience is great for both the participant and&nbsp;spectator.Adessa Prosser placed first in Senior Public Speaking, 5th&nbsp;in Senior Open Horse Quiz Bowl, 17th&nbsp;in Open Hippology.Emaline Debes placed 3rd&nbsp;in Intermediate Demonstration/Illustrated Talk, 5th&nbsp;in Intermediate Photo Contest, 1st&nbsp;in Ad Layout, 1st&nbsp;in Powerpoint, 35th&nbsp;in Open Hippology.Kylee Miessler placed 11th&nbsp;in Open Hippology.A team of Emaline Debes, Kylee Miessler, Adessa Prosser, and Lily Rathbun placed 6th&nbsp;in Open Hippology.Austyn Prosser attended as a first-timer and is looking forward to competing next year.Many thanks to coaches Wendy Prosser, Julia Debes, Heather Miessler, and Sam Rathbun for chaperoning and helping these young people prepare!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.

BERAN: Area youth participate in 4-H Horse Panorama

By Michelle Beran Cottonwood Extension District

On Sunday, February 4, 4-H members across Barton County gather to showcase their Communication Skills at 4-H Club Day!

Communication skills are necessary for everyone in every job. Our littlest 4-H members start out by presenting “Show and Share” with the goal of being able to look the judge in the eye and talk.

As they get a little older, they have the opportunity to develop and present Demonstrations which show how to do something or Illustrated Talks which tells how something is done. These involve preparing materials, an outline, and visual aids. As timed events, it is also important to learn to manage your time well.

Older 4-H members expand their presentation skills by adding public speaking and extemporaneous speaking to the demonstrations and illustrated talk options. Public speaking is excellent practice for a lifetime of presentations whether that is used at work, on a board, or with a civic organization. Extemporaneous speaking is probably one of the toughest categories! Participants have ten minutes to draw from a selection of topics, prepare their thoughts, and record their main points on a single notecard. It challenges youth to quickly organize their thoughts and confidently present their topic.

In addition to speaking opportunities, many clubs will work together to present a club skit. Teamwork, organization, and planning are all important skills as the club coordinates to showcase their members in a fun and inventive way.

One of the most challenging club events is the model meeting. 4-H Clubs learn and practice parliamentary procedure at each meeting and the model meeting event gives them a place to show what they know! They must provide an agenda to the judge prior to the meeting and secretary minutes immediately following. There are requirements as to the number of motions that must be included. This is a great life skill for anyone who will sit on a board or committee!

Also included in 4-H Club Day is the opportunity for 4-H members to present music, dance, and talent numbers.

In all cases, these are performed before a judge who provides feedback in addition to a ribbon placing. This consultative judging is a regular part of 4-H learning.

Cottonwood-Barton 4-H participates in a regional contest so qualifiers from most categories are eligible to present at the next level with the best of seven other counties. Regional Club Day will occur on March 8 in Great Bend.

Those who receive top placings at County 4-H Club Day also have the opportunity to present their Demonstration or Illustrated Talk at the Kansas State Fair. If you ever walk through the 4-H Centennial Hall building at State Fair, you may have seen youth from across the state presenting on one of two stages.

Practicing the life skills of communication, organization, and planning are really the WHY behind 4-H Club Day! Poise, confidence, and self-assurance grow every time a presentation is given. Be on the lookout for these young leaders and their growing communication skills!

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 mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.

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 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="" />
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 </figure>By Michelle Beran Cottonwood Extension DistrictOn Sunday, February 4, 4-H members across Barton County gather to showcase their Communication Skills at 4-H Club Day!Communication skills are necessary for everyone in every job. Our littlest 4-H members start out by presenting “Show and Share” with the goal of being able to look the judge in the eye and talk.As they get a little older, they have the opportunity to develop and present Demonstrations which show how to do something or Illustrated Talks which tells how something is done. These involve preparing materials, an outline, and visual aids. As timed events, it is also important to learn to manage your time well.Older 4-H members expand their presentation skills by adding public speaking and extemporaneous speaking to the demonstrations and illustrated talk options. Public speaking is excellent practice for a lifetime of presentations whether that is used at work, on a board, or with a civic organization. Extemporaneous speaking is probably one of the toughest categories! Participants have ten minutes to draw from a selection of topics, prepare their thoughts, and record their main points on a single notecard. It challenges youth to quickly organize their thoughts and confidently present their topic.In addition to speaking opportunities, many clubs will work together to present a club skit. Teamwork, organization, and planning are all important skills as the club coordinates to showcase their members in a fun and inventive way.One of the most challenging club events is the model meeting. 4-H Clubs learn and practice parliamentary procedure at each meeting and the model meeting event gives them a place to show what they know! They must provide an agenda to the judge prior to the meeting and secretary minutes immediately following. There are requirements as to the number of motions that must be included. This is a great life skill for anyone who will sit on a board or committee!Also included in 4-H Club Day is the opportunity for 4-H members to present music, dance, and talent numbers.In all cases, these are performed before a judge who provides feedback in addition to a ribbon placing. This consultative judging is a regular part of 4-H learning.Cottonwood-Barton 4-H participates in a regional contest so qualifiers from most categories are eligible to present at the next level with the best of seven other counties. Regional Club Day will occur on March 8 in Great Bend.Those who receive top placings at County 4-H Club Day also have the opportunity to present their Demonstration or Illustrated Talk at the Kansas State Fair. If you ever walk through the 4-H Centennial Hall building at State Fair, you may have seen youth from across the state presenting on one of two stages.Practicing the life skills of communication, organization, and planning are really the WHY behind 4-H Club Day! Poise, confidence, and self-assurance grow every time a presentation is given. Be on the lookout for these young leaders and their growing communication skills!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 mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.

BERAN: Club Day

Kansas State University agricultural economists have launched an updated online course to help farmers and ranchers develop and use financial statements more effectively in making management decisions, says Stacy Campbell, Crop Production agent with the Cottonwood District.

K-State farm analyst LaVell Winsor said the course, Finances and the Farm, allows agricultural producers to complete each lesson on their own schedule.

“The agricultural economy is swinging back to a lower margin environment, which makes it important for farmers to understand their finances to determine if they need to make changes in their operation,” Winsor said. “We hope that producers might learn how their lender looks at their financial statements, and understand ratios and how their operation benchmarks to other farms.” Registration is available online. The cost is $300 if the participant wants to earn Farm Service Agency borrower credits, or $100 for the education only.

Winsor said the online course focuses on seven key areas:

“Many farms have a younger generation that has returned to the farm,” Winsor said. “One good way to take this course is for the older and younger generation to take it together to prepare the younger generation to take over record keeping in the future.”

The instructors for the course are Winsor and K-State Research and Extension farm economist Robin Reid, who also encourage producers to consider another online course, Risk Management on the Farm, which focuses on commodity marketing, enterprise budgets, crop insurance and government programs.

“I commend LaVell and Robin for their hard work in putting together this self-paced online course for our farmers and ranchers in Kansas, and essentially across the country. Agriculture

producers can do the day to day, boots on the ground kind of work to keep their operation going. But can sometimes lack in area of financial statements and the time to commit to a course that meets for consecutive weeks,” says Campbell.

More information on these and other self-paced, online courses from K-State’s Department of Agricultural Economics is available at https://agmanager.info/events.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="" />
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 </figure>By STACY CAMPBELL Cottonwood Extension DistrictKansas State University agricultural economists have launched an updated online course to help farmers and ranchers develop and use financial statements more effectively in making management decisions, says Stacy Campbell, Crop Production agent with the Cottonwood District.K-State farm analyst LaVell Winsor said the course, Finances and the Farm, allows agricultural producers to complete each lesson on their own schedule.“The agricultural economy is swinging back to a lower margin environment, which makes it important for farmers to understand their finances to determine if they need to make changes in their operation,” Winsor said. “We hope that producers might learn how their lender looks at their financial statements, and understand ratios and how their operation benchmarks to other farms.” Registration is available online. The cost is $300 if the participant wants to earn Farm Service Agency borrower credits, or $100 for the education only.Winsor said the online course focuses on seven key areas:· Record keeping.· Balance sheet.· Income statement.· Enterprise budgets.· Cash flow.· Goal setting.· Managing family living expenses.“Many farms have a younger generation that has returned to the farm,” Winsor said. “One good way to take this course is for the older and younger generation to take it together to prepare the younger generation to take over record keeping in the future.”The instructors for the course are Winsor and K-State Research and Extension farm economist Robin Reid, who also encourage producers to consider another online course, Risk Management on the Farm, which focuses on commodity marketing, enterprise budgets, crop insurance and government programs.“I commend LaVell and Robin for their hard work in putting together this self-paced online course for our farmers and ranchers in Kansas, and essentially across the country. Agricultureproducers can do the day to day, boots on the ground kind of work to keep their operation going. But can sometimes lack in area of financial statements and the time to commit to a course that meets for consecutive weeks,” says Campbell.More information on these and other self-paced, online courses from K-State’s Department of Agricultural Economics is available at https://agmanager.info/events.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: K-State releases newest ‘Finances and the Farm’ online course

Debt is money you owe to another person or business. If you use loans, credit cards or behind on bills, that is debt. Debt can be complicated because sometimes you hear the terms good debt vs. bad debt. When those terms are used it is generally described as “good debt” being something that can help you reach your goals or make investments such as borrowing to further education, buy transportation or a home. Some consider other types of loans, credit cards or pawn loans “bad debt”. However, you look at it, debt always carries risk. When you owe money to someone else it also costs you money in the form of interest.

Typically, home loans and student loan debt have a smaller interest rate. However, credit cards, car loans, payday loans or auto title loans usually have much high interest rates that make it difficult to pay off the debt and carry significantly more risk. Avoiding these types of debt will be important. Alternatives to short term loans could be to negotiate for more time to pay, make sure this is a need and not a want, use lower interest rate credit cards or loans from a bank or credit union, use your own emergency fund savings, borrow from a friend or family member.

Determining your debt to income can also help you do a check on the overall health of your finances. To calculate your debt to income ratio, add your total monthly debt payment together then divide by your gross monthly income. Multiply by 100 to calculate your current debt to income ratio. Consider maintaining a debt to income ratio for all debts of 36% or less.

If that percentage is higher than 36% or higher than you would like it to be consider using a debt action plan to reduce your debt. There are a couple of strategies you can use. One method is listing your smallest debt to your largest debt and pay off the smallest ones first. The pro to this is it can be very motivating to see debt quickly disappear. The con to this method is if the large debts have large interest rates then you are paying a lot in interest. The second method is to pay highest interest rate debt first and end with your lowest interest rate. This will save you money but it also might be a long and daunting process. Since finances have a big emotional part to them staying motivated might be the key!

If you are needing help with debt you can contact a credit counselor at consumerfinance.gov

Whatever debt you have consider paying it off and creating an emergency fund so you can be your own bank rather than relying on debt. It might just lower your stress level!

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="" />
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 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictDebt is money you owe to another person or business. If you use loans, credit cards or behind on bills, that is debt. Debt can be complicated because sometimes you hear the terms good debt vs. bad debt. When those terms are used it is generally described as “good debt” being something that can help you reach your goals or make investments such as borrowing to further education, buy transportation or a home. Some consider other types of loans, credit cards or pawn loans “bad debt”. However, you look at it, debt always carries risk. When you owe money to someone else it also costs you money in the form of interest.Typically, home loans and student loan debt have a smaller interest rate. However, credit cards, car loans, payday loans or auto title loans usually have much high interest rates that make it difficult to pay off the debt and carry significantly more risk. Avoiding these types of debt will be important. Alternatives to short term loans could be to negotiate for more time to pay, make sure this is a need and not a want, use lower interest rate credit cards or loans from a bank or credit union, use your own emergency fund savings, borrow from a friend or family member.Determining your debt to income can also help you do a check on the overall health of your finances. To calculate your debt to income ratio, add your total monthly debt payment together then divide by your gross monthly income. Multiply by 100 to calculate your current debt to income ratio. Consider maintaining a debt to income ratio for all debts of 36% or less.If that percentage is higher than 36% or higher than you would like it to be consider using a debt action plan to reduce your debt. There are a couple of strategies you can use. One method is listing your smallest debt to your largest debt and pay off the smallest ones first. The pro to this is it can be very motivating to see debt quickly disappear. The con to this method is if the large debts have large interest rates then you are paying a lot in interest. The second method is to pay highest interest rate debt first and end with your lowest interest rate. This will save you money but it also might be a long and daunting process. Since finances have a big emotional part to them staying motivated might be the key!If you are needing help with debt you can contact a credit counselor at consumerfinance.govWhatever debt you have consider paying it off and creating an emergency fund so you can be your own bank rather than relying on debt. It might just lower your stress level!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: Dealing with Debt

Wegovy, Ozempic, and Rybelsus are three popular pharmaceuticals you likely know by name due to their catchy commercials, celebrity endorsements, and social media presence. While 50% of Americans are currently trying to lose weight, interest in these drugs is at an all-time high. All of these medications are known for their weight loss effects, and they are FDA-approved. They sound too good to be true. Are they?

Wegovy is approved for weight loss while Ozempic and Rybelsus are approved for diabetes, but sometimes they are prescribed “off-label” to treat obesity. While these medications have proven to be very successful in managing diabetes and reducing obesity, some factors should be taken into consideration before you ask your doctor about them.

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 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
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 </figure>By KARISSA WINKEL Cottonwood Extension DistrictWegovy, Ozempic, and Rybelsus are three popular pharmaceuticals you likely know by name due to their catchy commercials, celebrity endorsements, and social media presence. While 50% of Americans are currently trying to lose weight, interest in these drugs is at an all-time high. All of these medications are known for their weight loss effects, and they are FDA-approved. They sound too good to be true. Are they?Wegovy is approved for weight loss while Ozempic and Rybelsus are approved for diabetes, but sometimes they are prescribed “off-label” to treat obesity. While these medications have proven to be very successful in managing diabetes and reducing obesity, some factors should be taken into consideration before you ask your doctor about them.There are common side effects, some of which affect the gastrointestinal system. In fact, about 50% of people report regular nausea and diarrhea, but more serious outcomes have been seen in people taking the drugs long-term. These issues span from gastroparesis, bowel obstruction, and pancreatitis, to muscle loss. Since the medications are relatively new to the general population, there isn’t much information on how the drugs affect biological function years down the road. The medications are usually a lifelong commitment as studies show that people who discontinue them gain most weight back within one year. So, if these effects are evident now, what will future consequences be?Although it is hard to know if these drugs will be considered safe in the long run, the science behind the medication is quite interesting. It could also be beneficial in finding safe weight loss methods.Wegovy, Ozempic, and Rybelsus are semiglutides that mimic the GLP-1 hormone which prompts the body to produce insulin. This reduces blood sugar. In higher dosages, the drugs suppress appetite and slow stomach emptying. These effects prove to help people manage diabetes and lose weight. Since the drugs mimic a naturally occurring hormone, supporting the body’s production of GLP-1 can result in safe weight loss and blood sugar control.Natural methods of supporting GLP-1 include the intake of foods that boost the secretion of the hormone. Studies report that unsaturated, omega-3 fatty acids, protein, and high-fiber foods tend to result in the highest levels of GLP-1 secretion.Sources of unsaturated fats include avocados, almonds, walnuts, pistachios, and other nuts. Seafood like salmon, mackerel, and cod are other great sources of omega-3 fatty acids. Quality oils like olive oil and flaxseed oil are also great choices to increase your healthy fat intake.Eating enough protein per day can also provide feelings of fullness through GLP-1 secretion. The Academy of Nutrition and Dietetics recommends that the average adult consumes at least 0.35 grams of protein per pound of body weight. Several lean proteins include chicken breast, fish, plain Greek yogurt, cottage cheese, beans, and lentils.High-fiber foods also induce satiety through GLP-1. Specifically, soluble fiber in foods such as barley, oats, peas, beans, lentils, and apples are fermentable. This means they digest slowly, support the gut microbiome, and produce GLP-1 hours after eating.Although there are circumstances when a prescription is necessary, using food as medicine is a promising strategy for weight loss. Creating a lifestyle with a diet high in unsaturated fat, lean protein, and fiber has the potential to impact weight, diabetes management, and quality of life without dangerous side effects.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.