If you are familiar with these five places on Earth, you may know the secrets of the longest-lived people on the planet. Although these populations tend to live well into their 100s, the amazing part of their aging process is not the number of years they live but the quality of life they maintain. In fact, most of these people are still active well into their 90s. So, what is their secret?

The Power 9 Rule, coined by Dan Buettner, describes the common traits of Blue Zone practices that empower people of these regions to live long, healthy lives.

Move naturally. Contradictory to modern exercise and diet culture, people within the Blue Zones don’t go to the gym, run marathons, or do CrossFit. Their everyday lifestyles avoid mechanical conveniences that nudge them into moving naturally throughout the day. Walking is the basis of their active lifestyles. Walking to the store, a friend’s house, or work is the norm. People garden and do physical labor on a daily basis.

The key here is that regular, low- moderate intensity activity is achieved daily. This keeps their cardiovascular systems strong while strengthening muscles without overusing joints, tendons, and ligaments.

Know your purpose. People in Blue Zones have a purpose for their lives. Every task completed throughout the day is done mindfully and with intention. Okinawans call this sense of purpose “ikigai” and Nicoyans name it “plan de Vida.” Both translate to “why I wake up in the morning.” Knowing your sense of purpose is worth up to seven years of life expectancy.

Downshift. Stress is a major contributor to disease. It is directly linked to chronic inflammation that is associated with every major age-related disease. People of the Blue Zones have stress relief practices naturally built into their day. Adventists pray, Sardinians do a happy hour, and Greeks take an afternoon nap.

The 80% Rule. This Power 9 practice is directly related to healthy weight management. “Hara hachi bu” is the mantra said before meals to remind Okinawans to stop eating when they are 80% full. The science behind this indicates that it takes about 20 minutes for the brain to realize that the stomach is full. This small gap could be the difference between gaining or losing weight.

Plant Slant. Most of us know that the food we consume is the foundation of well-being. This is one reason why people of the Blue Zones maintain health so effortlessly. What they consume is plant-based, unprocessed, and grown naturally. Common foods include an array of vegetables and omega-3-rich nuts. Beans are their main protein source along with moderate amounts of fatty fish. On the other hand, meat is a celebratory food that is eaten about five times per month.

Wine at Five. You may be surprised that a ritual happy hour is part of Power 9. As a regular part of their day, Sardinians drink red Cannanou wine which is exceptionally high in polyphenols while visiting with loved ones. It is important to note the health benefits of this particular drink and the socialization aspect of this practice. This may be more influential to well-being than the alcohol itself.

Belong. In all of the Blue Zones, people identify with some sort of faith-based community. While denomination doesn’t seem to matter, research shows that attending faith-based services once per week will add 4-14 years of life expectancy.

Loved Ones First. Being around family and close friends is incredibly important. Not only because of the socialization aspect, but because these close connections build relationships that foster trust, support, and stability.

Right Tribe. As the saying goes, “You become who you surround yourself with” is proven to be true. Studies show that smoking, obesity, happiness, and even loneliness are contagious. In Japan, the Okinawans have “moais” – groups of five friends who are committed to each other for life. People of the Blue Zones have favorable social networks that support healthy behaviors, and this creates an environment of healthy living.

So, there you have it; the most influential practices from the world's healthiest people. 

If you’re anything like me, you are fascinated by the research, but you are also puzzled by the reality of practicing the Power 9 in the U.S. 

Dan Buettner explains, “The secret to longevity, as I see it, has less to do with diet, or even exercise, and more to do with the environment in which a person lives: social and physical. What do I mean by this? They live rewardingly inconvenient lives.” I encourage you to read the Blue Zones Solution book or watch the new Netflix series Live to 100: Secrets of the Blue Zones to learn more.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="Karissa Winkel&nbsp; Courtesy photo" />
 <figcaption>Karissa Winkel&nbsp; Courtesy photo</figcaption>
 </figure>Have you heard of the Blue Zones? If you are familiar with these five places on Earth, you may know the secrets of the longest-lived people on the planet. Although these populations tend to live well into their 100s, the amazing part of their aging process is not the number of years they live but the quality of life they maintain. In fact, most of these people are still active well into their 90s. So, what is their secret?The Power 9 Rule, coined by Dan Buettner, describes the common traits of Blue Zone practices that empower people of these regions to live long, healthy lives.Move naturally. Contradictory to modern exercise and diet culture, people within the Blue Zones don’t go to the gym, run marathons, or do CrossFit. Their everyday lifestyles avoid mechanical conveniences that nudge them into moving naturally throughout the day. Walking is the basis of their active lifestyles. Walking to the store, a friend’s house, or work is the norm. People garden and do physical labor on a daily basis.The key here is that regular, low- moderate intensity activity is achieved daily. This keeps their cardiovascular systems strong while strengthening muscles without overusing joints, tendons, and ligaments.Know your purpose. People in Blue Zones have a purpose for their lives. Every task completed throughout the day is done mindfully and with intention. Okinawans call this sense of purpose “ikigai” and Nicoyans name it “plan de Vida.” Both translate to “why I wake up in the morning.” Knowing your sense of purpose is worth up to seven years of life expectancy.Downshift. Stress is a major contributor to disease. It is directly linked to chronic inflammation that is associated with every major age-related disease. People of the Blue Zones have stress relief practices naturally built into their day. Adventists pray, Sardinians do a happy hour, and Greeks take an afternoon nap.The 80% Rule. This Power 9 practice is directly related to healthy weight management. “Hara hachi bu” is the mantra said before meals to remind Okinawans to stop eating when they are 80% full. The science behind this indicates that it takes about 20 minutes for the brain to realize that the stomach is full. This small gap could be the difference between gaining or losing weight.Plant Slant. Most of us know that the food we consume is the foundation of well-being. This is one reason why people of the Blue Zones maintain health so effortlessly. What they consume is plant-based, unprocessed, and grown naturally. Common foods include an array of vegetables and omega-3-rich nuts. Beans are their main protein source along with moderate amounts of fatty fish. On the other hand, meat is a celebratory food that is eaten about five times per month.Wine at Five. You may be surprised that a ritual happy hour is part of Power 9. As a regular part of their day, Sardinians drink red Cannanou wine which is exceptionally high in polyphenols while visiting with loved ones. It is important to note the health benefits of this particular drink and the socialization aspect of this practice. This may be more influential to well-being than the alcohol itself.Belong. In all of the Blue Zones, people identify with some sort of faith-based community. While denomination doesn’t seem to matter, research shows that attending faith-based services once per week will add 4-14 years of life expectancy.Loved Ones First. Being around family and close friends is incredibly important. Not only because of the socialization aspect, but because these close connections build relationships that foster trust, support, and stability.Right Tribe. As the saying goes, “You become who you surround yourself with” is proven to be true. Studies show that smoking, obesity, happiness, and even loneliness are contagious. In Japan, the Okinawans have “moais” – groups of five friends who are committed to each other for life. People of the Blue Zones have favorable social networks that support healthy behaviors, and this creates an environment of healthy living.So, there you have it; the most influential practices from the world's healthiest people. If you’re anything like me, you are fascinated by the research, but you are also puzzled by the reality of practicing the Power 9 in the U.S. Dan Buettner explains, “The secret to longevity, as I see it, has less to do with diet, or even exercise, and more to do with the environment in which a person lives: social and physical. What do I mean by this? They live rewardingly inconvenient lives.” I encourage you to read the Blue Zones Solution book or watch the new Netflix series Live to 100: Secrets of the Blue Zones to learn more.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. You may reach her at&nbsp; 620-793-1910 or krwinkel@ksu.edu.&nbsp;

WINKEL: Blue Zones Power 9

A budget is a plan for how to spend and save your money. A monthly household budget can help you make sure you have enough money to pay for things you need like rent, groceries, and electricity. They can also help you think about how you spend your money on things you want like cable television or having a pet. Paying for all your household needs before you spend money on things you want is a wise financial habit. Knowing how to make a budget is an important first step toward managing your money.

Understanding the difference between wants and needs is a way to build a budget and make sure basic needs are taken care of such as food, clothing, and shelter before things that are upgrades or nice to have. Learning to save money is also a necessity because having an emergency fund helps to avoid a major crisis. It also allows you to save for specific purchases without having to use credit therefore, saving you money in interest. An emergency fund is usually around $500-$1,000 as a minimum. That is typically enough money to be able to cover an emergency. This can create peace of mind for the individual and also help relationships since there is no need to argue because you have the money to cover an emergency. While there is some stress related to emergencies there is less stress when there is money to cover it.

The first step I like to do when creating a budget is to track expenses for a month so you know where your money is going. If you don’t know where your money is going then it is difficult to sit down and put a number in each category. Some categories like rent stay the same but other categories, for example, groceries, can be surprising when we pay attention to what we are spending.

Sometimes we can also be taken off guard by how much we really spend on seemingly little things. We can make better choices when we know exactly how much we are spending on something. For example, stopping to get snacks or drinks at a convenience store, can add up quickly. A fountain drink can be around $2.00. If we stop five times a week that adds up to $10.00 a week. If we don’t know what we are spending then we can’t make an educated choice on how to spend our money. Some people might be willing to spend $10.00 a week on drinks and others may not be willing to spend that much. The choice is yours.

Having a budget is telling your money what to do. To some people budgeting feels restrictive but knowing where your money is going can also create a sense of freedom. You also need to know how much money is coming in. What are all your income sources? The more informed you are the better decisions you can make around anything and this includes personal finance.

Once you create a budget you can use an online system or the envelope system to keep track of your budget. There are a lot of online budgeting tools so you can electronically keep track of your spending. Or you can utilize an envelope system where you put cash in each envelope and each envelope represents a category. Examples of categories include rent, groceries, gas, utilities, savings, etc.

The goal is to tell each dollar where to go. If you have money left over after all the basics and bills then you can decide how to use those. Even if they go to savings or a miscellaneous category, tell each dollar where it will be spent. Likewise, if you run out of money before everything is paid, then you will need to find ways you can cut back or increase your income.

It takes some time to get used to doing a budget. You aren’t going to be perfect the first month if you’ve never done a budget before. It will take some time and trial and error to get your budget to work well for you. Keep practicing until you figure it out. Be patient and don’t give up!

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>A budget is a plan for how to spend and save your money. A monthly household budget can help you make sure you have enough money to pay for things you need like rent, groceries, and electricity. They can also help you think about how you spend your money on things you want like cable television or having a pet. Paying for all your household needs before you spend money on things you want is a wise financial habit. Knowing how to make a budget is an important first step toward managing your money.Understanding the difference between wants and needs is a way to build a budget and make sure basic needs are taken care of such as food, clothing, and shelter before things that are upgrades or nice to have. Learning to save money is also a necessity because having an emergency fund helps to avoid a major crisis. It also allows you to save for specific purchases without having to use credit therefore, saving you money in interest. An emergency fund is usually around $500-$1,000 as a minimum. That is typically enough money to be able to cover an emergency. This can create peace of mind for the individual and also help relationships since there is no need to argue because you have the money to cover an emergency. While there is some stress related to emergencies there is less stress when there is money to cover it.The first step I like to do when creating a budget is to track expenses for a month so you know where your money is going. If you don’t know where your money is going then it is difficult to sit down and put a number in each category. Some categories like rent stay the same but other categories, for example, groceries, can be surprising when we pay attention to what we are spending.Sometimes we can also be taken off guard by how much we really spend on seemingly little things. We can make better choices when we know exactly how much we are spending on something. For example, stopping to get snacks or drinks at a convenience store, can add up quickly. A fountain drink can be around $2.00. If we stop five times a week that adds up to $10.00 a week. If we don’t know what we are spending then we can’t make an educated choice on how to spend our money. Some people might be willing to spend $10.00 a week on drinks and others may not be willing to spend that much. The choice is yours.Having a budget is telling your money what to do. To some people budgeting feels restrictive but knowing where your money is going can also create a sense of freedom. You also need to know how much money is coming in. What are all your income sources? The more informed you are the better decisions you can make around anything and this includes personal finance.Once you create a budget you can use an online system or the envelope system to keep track of your budget. There are a lot of online budgeting tools so you can electronically keep track of your spending. Or you can utilize an envelope system where you put cash in each envelope and each envelope represents a category. Examples of categories include rent, groceries, gas, utilities, savings, etc.The goal is to tell each dollar where to go. If you have money left over after all the basics and bills then you can decide how to use those. Even if they go to savings or a miscellaneous category, tell each dollar where it will be spent. Likewise, if you run out of money before everything is paid, then you will need to find ways you can cut back or increase your income.It takes some time to get used to doing a budget. You aren’t going to be perfect the first month if you’ve never done a budget before. It will take some time and trial and error to get your budget to work well for you. Keep practicing until you figure it out. Be patient and don’t give up!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: Budgeting

By Stacy Campbell Cottonwood Extension District

The Kansas Agriculture and Rural Leadership program, now in its 33rd year, is accepting applications for its 2024-26 class. Applications will be accepted through April 1. Thirty members of Class XVII will be announced on June 1 in Manhattan.

Through in-state seminars, and national and international study tours, new class members will receive more than 400 hours of training over two years in agriculture, business and rural communities.

The program is designed to enhance class members skills as they prepare for leadership roles in agriculture, business and rural communities.

KARL graduates become part of an alumni network and have gone on to serve in the state legislature, farm organizations, agribusinesses and community government and organizations.

The program is for anyone who wants to learn more about our state, country and global entities, especially as they pertain to agriculture and rural communities. KARL participants will also learn ways to enhance their communication skills and broaden their circle of friends and business connections.

Once applications close, a list of finalists will be interviewed by a selection committee in May and the new class roster will be announced on June 1.

KARL is a member of the International Association of Programs for Agricultural Leaders. IAPAL has member associations in 40 states and multiple countries.

For more information about KARL, contact Jill Zimmerman at 785-532-6300, email karl@ksu.edu, or visit the KARL website at http://karlprogram.com.

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 DistrictThe Kansas Agriculture and Rural Leadership program, now in its 33rd year, is accepting applications for its 2024-26 class. Applications will be accepted through April 1. Thirty members of Class XVII will be announced on June 1 in Manhattan.Through in-state seminars, and national and international study tours, new class members will receive more than 400 hours of training over two years in agriculture, business and rural communities.The program is designed to enhance class members skills as they prepare for leadership roles in agriculture, business and rural communities.KARL graduates become part of an alumni network and have gone on to serve in the state legislature, farm organizations, agribusinesses and community government and organizations.The program is for anyone who wants to learn more about our state, country and global entities, especially as they pertain to agriculture and rural communities. KARL participants will also learn ways to enhance their communication skills and broaden their circle of friends and business connections.Once applications close, a list of finalists will be interviewed by a selection committee in May and the new class roster will be announced on June 1.KARL is a member of the International Association of Programs for Agricultural Leaders. IAPAL has member associations in 40 states and multiple countries.For more information about KARL, contact Jill Zimmerman at 785-532-6300, email karl@ksu.edu, or visit the KARL website at http://karlprogram.com.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: KARL leadership program accepting applications for upcoming class

Does grocery shopping with health in mind overwhelm you? Maybe you have difficulty coming up with nutritious meal ideas, or maybe healthy foods seem to be out of your budget. However, building balanced meals for the whole family doesn’t have to be complicated or pricey.

The following list of foods are nutrient-packed items that your body and wallet will appreciate:

Beans. Beans are rich in fiber and protein. They are considered a staple ingredient in most Mediterranean meals as a protein source. In fact, occasionally substituting meat for beans could save you hundreds in groceries over a year. Plus, beans are versatile. You can add black beans to a burrito bowl, use kidney beans in your favorite chili soup, or roast garbanzo beans to toss in a salad. To top it off, beans are only $0.23 per serving.

Potatoes. Potatoes get a bad rap for being high in starch, but this natural, complex carb is nothing to fear. Starch from plants is an excellent fuel source when paired with lean protein and unsaturated fats. Potatoes are healthiest when prepared with less oil such as baked, roasted, or air-fried. Did I mention how versatile they are? The options are endless!

Bananas and apples. These two super fruits can be eaten as a snack, tossed in your bag for later, or added to baked goods. Bananas and apples are high in fiber, vitamins, and minerals.

Whole grains: brown rice, oatmeal, and pasta. Did you know that carbs are your body and brain’s No. 1 fuel source? This is why the USDA recommends that half of your diet be carbs. This is best achieved from a mixture of vegetables, fruits and whole grains. Options like brown rice and pasta are fantastic bases for lunch and dinner while oatmeal can be a great start as part of a balanced breakfast!

Frozen vegetables. The freezer aisle is key to convenience, and it is handy to stock up on frozen produce that can be ready in minutes. Research has proven time and time again that a plant-based diet is the most important factor in maintaining a healthy lifestyle. When purchased in bulk, store-brand frozen vegetables can be as low as $0.23 per serving.

Canned salmon. This protein-packed pantry essential is satiable and high in omega-3 fatty acids. This protein option is great in sandwiches, salads or pasta dishes. It is shelf-stable and is only $0.75 per serving.

Other items to consider adding to your shopping list are cottage cheese, peanut butter, canned tomatoes and ground turkey.

Who says eating healthy has to be expensive? Many whole food, nutrient-dense options are available at your nearest grocery store. Building meals from this list of affordable kitchen staples can be simple. First, choose at least one vegetable or fruit. Next, aim to fill a fourth of your plate with whole grains. Finally, choose a lean protein and healthy fat for a wholesome meal that won’t break the bank.

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.

Does grocery shopping with health in mind overwhelm you? Maybe you have difficulty coming up with nutritious meal ideas, or maybe healthy foods seem to be out of your budget. However, building balanced meals for the whole family doesn’t have to be complicated or pricey.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="Karissa Winkel" />
 <figcaption>Karissa Winkel</figcaption>
 </figure>The following list of foods are nutrient-packed items that your body and wallet will appreciate:Beans. Beans are rich in fiber and protein. They are considered a staple ingredient in most Mediterranean meals as a protein source. In fact, occasionally substituting meat for beans could save you hundreds in groceries over a year. Plus, beans are versatile. You can add black beans to a burrito bowl, use kidney beans in your favorite chili soup, or roast garbanzo beans to toss in a salad. To top it off, beans are only $0.23 per serving.Potatoes. Potatoes get a bad rap for being high in starch, but this natural, complex carb is nothing to fear. Starch from plants is an excellent fuel source when paired with lean protein and unsaturated fats. Potatoes are healthiest when prepared with less oil such as baked, roasted, or air-fried. Did I mention how versatile they are? The options are endless!Bananas and apples. These two super fruits can be eaten as a snack, tossed in your bag for later, or added to baked goods. Bananas and apples are high in fiber, vitamins, and minerals.Whole grains: brown rice, oatmeal, and pasta. Did you know that carbs are your body and brain’s No. 1 fuel source? This is why the USDA recommends that half of your diet be carbs. This is best achieved from a mixture of vegetables, fruits and whole grains. Options like brown rice and pasta are fantastic bases for lunch and dinner while oatmeal can be a great start as part of a balanced breakfast!Frozen vegetables. The freezer aisle is key to convenience, and it is handy to stock up on frozen produce that can be ready in minutes. Research has proven time and time again that a plant-based diet is the most important factor in maintaining a healthy lifestyle. When purchased in bulk, store-brand frozen vegetables can be as low as $0.23 per serving.Canned salmon. This protein-packed pantry essential is satiable and high in omega-3 fatty acids. This protein option is great in sandwiches, salads or pasta dishes. It is shelf-stable and is only $0.75 per serving.Other items to consider adding to your shopping list are cottage cheese, peanut butter, canned tomatoes and ground turkey.Who says eating healthy has to be expensive? Many whole food, nutrient-dense options are available at your nearest grocery store. Building meals from this list of affordable kitchen staples can be simple. First, choose at least one vegetable or fruit. Next, aim to fill a fourth of your plate with whole grains. Finally, choose a lean protein and healthy fat for a wholesome meal that won’t break the bank.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: Grocery shopping made simple: Affordable kitchen staples

By Karissa Winkel Cottonwood Extension District

Asking this question can reduce the risk of cancer for the whole family:

Radon is a radioactive, colorless, and odorless gas that occurs naturally in soil. Outdoors, radon levels are low because they are diluted. However, in our homes, radon levels can build up and increase our risk of developing lung cancer. Radon enters our homes from the soil through cracks in concrete floors and walls, floor drains, sump pits, etc. If the concentration of radon is increased, your family may be at risk.

The Surgeon General warns that radon is the second leading cause of lung cancer behind smoking, and it is the #1 cause of lung cancer in Kansas for nonsmokers. When you breathe in radon, it gets trapped in your lung tissue and gives off radiation that damages cells. Over time, this compound effect can cause lung cancer.

Homes with high radon levels have been found in every state, and radon levels can vary greatly in each home. In fact, your neighbor’s level can be very different from your own home’s level. According to the KDHE Kansas radon map, the average radon level is at least 4.6 pCi/ L which leads to 1 in 4 Kansas homes having high radon levels. Barton and Ellis Counties are both in the red with averages of 4.0 pCi/L or more.

The good news is that testing your home for radon is simple and affordable. Short-term radon kits are available in both the Hays and Great Bend extension offices for $7.50 or you can order online from Kansas State University at:<a href="https://sosradon.org/purchase-kits"> https://sosradon.org/purchase-kits</a>

The cost of a kit is a small price to pay for the peace of mind to ensure your home has safe radon levels. Get your kit in Hays at 601 Main St. or in Great Bend at 3007 10th St.

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 DistrictAsking this question can reduce the risk of cancer for the whole family:“Have I tested our home for radon?”Radon is a radioactive, colorless, and odorless gas that occurs naturally in soil. Outdoors, radon levels are low because they are diluted. However, in our homes, radon levels can build up and increase our risk of developing lung cancer. Radon enters our homes from the soil through cracks in concrete floors and walls, floor drains, sump pits, etc. If the concentration of radon is increased, your family may be at risk.The Surgeon General warns that radon is the second leading cause of lung cancer behind smoking, and it is the #1 cause of lung cancer in Kansas for nonsmokers. When you breathe in radon, it gets trapped in your lung tissue and gives off radiation that damages cells. Over time, this compound effect can cause lung cancer.Homes with high radon levels have been found in every state, and radon levels can vary greatly in each home. In fact, your neighbor’s level can be very different from your own home’s level. According to the KDHE Kansas radon map, the average radon level is at least 4.6 pCi/ L which leads to 1 in 4 Kansas homes having high radon levels. Barton and Ellis Counties are both in the red with averages of 4.0 pCi/L or more.The good news is that testing your home for radon is simple and affordable. Short-term radon kits are available in both the Hays and Great Bend extension offices for $7.50 or you can order online from Kansas State University at:<a href="https://sosradon.org/purchase-kits"> https://sosradon.org/purchase-kits</a>The cost of a kit is a small price to pay for the peace of mind to ensure your home has safe radon levels. Get your kit in Hays at 601 Main St. or in Great Bend at 3007 10th St.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: Kansas Radon Action Month

By Monique Koerner Cottonwood Extension District

Happy 2024! Rolling over the calendar is always exciting to me. I love a fresh, new year for new ideas, new planning, and new things to try. Do you make New Year’s Resolutions? I have planned resolutions as long as I can remember. Many people make commitments to be healthier, but then by February those commitments fall by the wayside when “life happens!” What are some things you can do to keep from losing your focus? Here are some tips:

Choosing too many goals can be overwhelming which can cause us to throw our hands up and quit. Pick one to two things you’d like to focus on and go full in.

What’s the old saying? “When you fail to plan, you plan to fail.” Research what you want to do, how long will it take, what support or information do you need to reach your goal?

Write goals that are specific rather than vague. Something like “exercise more” or “eat more veggies” can be too vague to really measure, instead be more detailed. A more specific resolution would be, I will walk 20 minutes 3 times a week. An example of a specific nutrition goal would be “I will eat a serving of fruit with breakfast and a serving of vegetables with lunch and dinner.” Both of those are measurable goals you can check off your list and will give you a dopamine boost that will leave you feeling accomplished.

Don’t choose the same goal you have in the past and failed at. This sets you up for the same pitfalls that caused you to be derailed in the past. If you still want to work on the same goal as last year then re-word it, making it more specific.

Lean on the people around you to help you stay focused. Whether its co-workers, spouses, or friends, we need those around us to support us and motivate us. Share your goals with those around you.

It takes approximately 2 months to form a new habit. If life gets in the way, get back up, dust yourself off and start again. Resolutions don’t have to be all or nothing. Be forgiving to yourself. Life happens and one of the things we have to learn in order to accomplish hard things is the ability to do a little self-reflection about what went wrong and how do we fix it? You can also try tacking a new goal onto something you already do to help it become a habit. For example, during a morning or night routine try putting the new goal in during those already established routines.

My 2024 goal in the Cottonwood District is to focus on giving everyone in our community an opportunity to be active. The benefits to physical and mental health are numerous with even small amounts of activity. No matter how sedentary you have been, we have classes that will help you become more active. Stay Strong, Stay Healthy will begin on January 16, 2024. Walk Kansas will begin in March for people to form teams and stay active. Walk with Ease, is an Arthritis Foundation program, and is aimed at helping people stay active with chronic disease. All the classes are laid back, easy to access, and you can start where you are at. Come join us, you will not be disappointed. These classes are well researched to provide numerous benefits. If you have any questions, please get ahold of me! I look forward to meeting you in 2024!

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="" />
 <figcaption></figcaption>
 </figure>By Monique Koerner Cottonwood Extension DistrictHappy 2024! Rolling over the calendar is always exciting to me. I love a fresh, new year for new ideas, new planning, and new things to try. Do you make New Year’s Resolutions? I have planned resolutions as long as I can remember. Many people make commitments to be healthier, but then by February those commitments fall by the wayside when “life happens!” What are some things you can do to keep from losing your focus? Here are some tips:<h2>1. Be Picky</h2>Choosing too many goals can be overwhelming which can cause us to throw our hands up and quit. Pick one to two things you’d like to focus on and go full in.<h2>2. Plan</h2>What’s the old saying? “When you fail to plan, you plan to fail.” Research what you want to do, how long will it take, what support or information do you need to reach your goal?<h2>3. Specific goals</h2>Write goals that are specific rather than vague. Something like “exercise more” or “eat more veggies” can be too vague to really measure, instead be more detailed. A more specific resolution would be, I will walk 20 minutes 3 times a week. An example of a specific nutrition goal would be “I will eat a serving of fruit with breakfast and a serving of vegetables with lunch and dinner.” Both of those are measurable goals you can check off your list and will give you a dopamine boost that will leave you feeling accomplished.<h2>4. Choose Something New</h2>Don’t choose the same goal you have in the past and failed at. This sets you up for the same pitfalls that caused you to be derailed in the past. If you still want to work on the same goal as last year then re-word it, making it more specific.<h2>5. Accountability Partners</h2>Lean on the people around you to help you stay focused. Whether its co-workers, spouses, or friends, we need those around us to support us and motivate us. Share your goals with those around you.<h2>6. Time to Become a Habit</h2>It takes approximately 2 months to form a new habit. If life gets in the way, get back up, dust yourself off and start again. Resolutions don’t have to be all or nothing. Be forgiving to yourself. Life happens and one of the things we have to learn in order to accomplish hard things is the ability to do a little self-reflection about what went wrong and how do we fix it? You can also try tacking a new goal onto something you already do to help it become a habit. For example, during a morning or night routine try putting the new goal in during those already established routines.My 2024 goal in the Cottonwood District is to focus on giving everyone in our community an opportunity to be active. The benefits to physical and mental health are numerous with even small amounts of activity. No matter how sedentary you have been, we have classes that will help you become more active. Stay Strong, Stay Healthy will begin on January 16, 2024. Walk Kansas will begin in March for people to form teams and stay active. Walk with Ease, is an Arthritis Foundation program, and is aimed at helping people stay active with chronic disease. All the classes are laid back, easy to access, and you can start where you are at. Come join us, you will not be disappointed. These classes are well researched to provide numerous benefits. If you have any questions, please get ahold of me! I look forward to meeting you in 2024!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: New Year, New Resolutions! 

By Michelle Beran Cottonwood Extension District

We are only one week into the new year and it’s already a whirlwind of activity!

We started off with a training for our 4-H2O Ambassadors and an activity at the Hays Public Library. The 4-H2O Ambassadors are a group of youth across Barton and Ellis County with an interest in learning about water management, water conservation, and related water issues. They learn about these areas and to facilitate activities for public events. The ambassadors will meet again on January 20 at the Kansas Wetlands Education Center for their second training. We have five returning ambassadors and five new ones for 2024. I so appreciate watching their confidence and presentation skills grow throughout the year.

Next week begins one of my favorite partnerships with USD 428 in Great Bend Reads! I will have the opportunity to share a lesson related to their current book, “The Wild Robot” and a little about 4-H! It does make for a couple of crazy weeks but I very much appreciate the interaction with students, teachers, and staff.

We are also in the final planning for 4-H Club Day which will be held on Sunday, February 4 at Ellinwood. 4-H Club Day is an opportunity for 4-H youth to present a demonstration or illustrated talk, a musical selection, practice their extemporaneous speaking, or work together as a club for a skit or model meeting. The public is invited to watch these young people compete and receive feedback from a judge.

Speaking of judges, we are already working at scheduling judges for the county fairs! I know it seems a long way off but July schedules fill up fast and we like to rotate through some of the best qualified judges available. If you have interest in serving as a judge for another county, please let me know and I’ll provide you with more information. We would love to have volunteers for fair superintendents and in many other roles also!

4-H members are already hard at work setting project goals, planning learning activities and events, and practicing their projects. If you know a 4-H member, ask them about their favorite project or one of their project goals for this year.

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.

Kansas State University is committed to making its services, activities and programs accessible to all participants. If you have special requirements due to a physical, vision, or hearing disability.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By Michelle Beran Cottonwood Extension DistrictWe are only one week into the new year and it’s already a whirlwind of activity!We started off with a training for our 4-H2O Ambassadors and an activity at the Hays Public Library. The 4-H2O Ambassadors are a group of youth across Barton and Ellis County with an interest in learning about water management, water conservation, and related water issues. They learn about these areas and to facilitate activities for public events. The ambassadors will meet again on January 20 at the Kansas Wetlands Education Center for their second training. We have five returning ambassadors and five new ones for 2024. I so appreciate watching their confidence and presentation skills grow throughout the year.Next week begins one of my favorite partnerships with USD 428 in Great Bend Reads! I will have the opportunity to share a lesson related to their current book, “The Wild Robot” and a little about 4-H! It does make for a couple of crazy weeks but I very much appreciate the interaction with students, teachers, and staff.We are also in the final planning for 4-H Club Day which will be held on Sunday, February 4 at Ellinwood. 4-H Club Day is an opportunity for 4-H youth to present a demonstration or illustrated talk, a musical selection, practice their extemporaneous speaking, or work together as a club for a skit or model meeting. The public is invited to watch these young people compete and receive feedback from a judge.Speaking of judges, we are already working at scheduling judges for the county fairs! I know it seems a long way off but July schedules fill up fast and we like to rotate through some of the best qualified judges available. If you have interest in serving as a judge for another county, please let me know and I’ll provide you with more information. We would love to have volunteers for fair superintendents and in many other roles also!4-H members are already hard at work setting project goals, planning learning activities and events, and practicing their projects. If you know a 4-H member, ask them about their favorite project or one of their project goals for this year.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.Kansas State University is committed to making its services, activities and programs accessible to all participants. If you have special requirements due to a physical, vision, or hearing disability.

BERAN: New Year activities

The Kansas Agricultural Experiment Station fertilizer reports include preliminary results of research conducted on fertilizer use and management practices for crops in Kansas. These studies are conducted across the state, varying from year to year. In this report, research was conducted in Barton, Brown, Clay, Dickinson, Ellis, Franklin, Gove, Jefferson, Jewell, Logan, McPherson, Mitchell, Reno, Republic, Riley, Saline, and Shawnee counties. The research reports included in the 2023 issue are listed below.

· Nitrogen and Phosphorus Rates’ Impact on Different Varieties of Alfalfa in Central Kansas

· Assessing the Impact of the 4R Nutrient Management on Nitrogen Use Efficiency in Corn

· Evaluating the Impact of Long-Term Phosphorus Placement on Corn and Soybean Rotation under Minimum Tillage System

· Could the Use of Nitrification Inhibitor Optimize the Nitrogen Use Efficiency of Corn Production?

· Corn and Soybean Yield as Affected by Cover Crop and Phosphorus Fertilizer Management

· Evaluation of Plant Tissue Analysis to Assess Phosphorus Nutritional Status for Corn and Soybean

· Chloride Fertilization’s Impacts on Kansas Winter Wheat Grain Yield During 2021-2022

· Field Evaluations of Nitrogen-Fixing Products in Grain Sorghum

· Assessing Corn Response to Cover Crops and Nitrogen Fertilization in a No-Till, Three-Year Rotation in Northeast Kansas

· 2022 Fertilizer Station Weather Report To access the Fertilizer Research Report for 2023, https://newprairiepress.org/kaesrr/vol9/iss8/

Cover Your Acres Winter Conference – Jan. 17 &amp; 18

The January 10th early bird registration is quickly approaching for Cover Your Acres (CYA) in Oberlin, KS. It is a producer-driven meeting focused on new ideas and research-based updates in crop production in northwest Kansas and the Central High Plains region. The same programs will be offered both days of the conference. Beginning at 8:30 a.m. and concluding at 5:00 p.m. To register or see the conference details go to www.northwest.ksu.edu/coveryouracres For question call 785-462-6281.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By Stacy Campbell Cottonwood Extension DistrictThe Kansas Agricultural Experiment Station fertilizer reports include preliminary results of research conducted on fertilizer use and management practices for crops in Kansas. These studies are conducted across the state, varying from year to year. In this report, research was conducted in Barton, Brown, Clay, Dickinson, Ellis, Franklin, Gove, Jefferson, Jewell, Logan, McPherson, Mitchell, Reno, Republic, Riley, Saline, and Shawnee counties. The research reports included in the 2023 issue are listed below.· Nitrogen and Phosphorus Rates’ Impact on Different Varieties of Alfalfa in Central Kansas· Assessing the Impact of the 4R Nutrient Management on Nitrogen Use Efficiency in Corn· Evaluating the Impact of Long-Term Phosphorus Placement on Corn and Soybean Rotation under Minimum Tillage System· Could the Use of Nitrification Inhibitor Optimize the Nitrogen Use Efficiency of Corn Production?· Corn and Soybean Yield as Affected by Cover Crop and Phosphorus Fertilizer Management· Evaluation of Plant Tissue Analysis to Assess Phosphorus Nutritional Status for Corn and Soybean· Chloride Fertilization’s Impacts on Kansas Winter Wheat Grain Yield During 2021-2022· Field Evaluations of Nitrogen-Fixing Products in Grain Sorghum· Assessing Corn Response to Cover Crops and Nitrogen Fertilization in a No-Till, Three-Year Rotation in Northeast Kansas· 2022 Fertilizer Station Weather Report To access the Fertilizer Research Report for 2023, https://newprairiepress.org/kaesrr/vol9/iss8/Cover Your Acres Winter Conference – Jan. 17 &amp; 18The January 10th early bird registration is quickly approaching for Cover Your Acres (CYA) in Oberlin, KS. It is a producer-driven meeting focused on new ideas and research-based updates in crop production in northwest Kansas and the Central High Plains region. The same programs will be offered both days of the conference. Beginning at 8:30 a.m. and concluding at 5:00 p.m. To register or see the conference details go to www.northwest.ksu.edu/coveryouracres For question call 785-462-6281.

Campbell: K-State Fertilizer Research Report available online

This January will kick off K-State Extension’s Living Well Wednesday Series on January 10th from 12:10 to 1 pm. Family and Community Wellness Extension agents and specialists facilitate these educational webinars, and this series will focus on women's health.

The January 10th session is titled, ‘Sleep is a Superpower’ because a lot happens while you are sleeping. Inadequate sleep directly affects our relationships, life expectancy, libido, cardiovascular health, immune system, and it contributes to weight gain. Learn how to leverage this superpower for better health during the webinar. Michelle Lane, the Senior Director of Community Wellness and Corporate Health at North Kansas City Hospital, will be presenting on this topic.

On February 14th, we will learn about Women’s Health and Functional Medicine. Women often take care of everyone else before prioritizing their own health. This leads to sleep deprivation, poor eating habits, gut issues, and increased stress which in turn can cause a compromised immune system and other health issues. During this webinar, we’ll look at common root causes of illness in women including the impact that trauma and ACE’s have on well-being. Join us for this informative webinar presented by Joleen Zivnuska, Women's Health Nurse Practitioner in Wichita, KS.

The last session on March 13th, we will talk about Navigating Diets, Supplements, and Women’s Health. With so much information on health, it’s hard to know what is true. This session will cover keys to a healthy and balanced diet, discuss how/when to use supplements, and explore wellness tips for women. Learn if medications that facilitate weight loss work for long-term wellness during this informative webinar. Join us and bring your questions as Priscilla

Brenes, State Extension Specialist in the Department of Food, Nutrition, Dietetics, and Health shares her expertise.

Each webinar is the on the second Wednesday of the month from 12:10 to 1pm. All Living Well Wednesday webinars are recorded and posted on the K-State Extension Wellness Wednesday Website, but make sure to register online to attend live or to receive a link to the recording and information. https://bit.ly/47WAPoN

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.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="Karissa Winkel - Cottonwood Extension District" />
 <figcaption>Karissa Winkel - Cottonwood Extension District</figcaption>
 </figure>This January will kick off K-State Extension’s Living Well Wednesday Series on January 10th from 12:10 to 1 pm. Family and Community Wellness Extension agents and specialists facilitate these educational webinars, and this series will focus on women's health.The January 10th session is titled, ‘Sleep is a Superpower’ because a lot happens while you are sleeping. Inadequate sleep directly affects our relationships, life expectancy, libido, cardiovascular health, immune system, and it contributes to weight gain. Learn how to leverage this superpower for better health during the webinar. Michelle Lane, the Senior Director of Community Wellness and Corporate Health at North Kansas City Hospital, will be presenting on this topic.On February 14th, we will learn about Women’s Health and Functional Medicine. Women often take care of everyone else before prioritizing their own health. This leads to sleep deprivation, poor eating habits, gut issues, and increased stress which in turn can cause a compromised immune system and other health issues. During this webinar, we’ll look at common root causes of illness in women including the impact that trauma and ACE’s have on well-being. Join us for this informative webinar presented by Joleen Zivnuska, Women's Health Nurse Practitioner in Wichita, KS.The last session on March 13th, we will talk about Navigating Diets, Supplements, and Women’s Health. With so much information on health, it’s hard to know what is true. This session will cover keys to a healthy and balanced diet, discuss how/when to use supplements, and explore wellness tips for women. Learn if medications that facilitate weight loss work for long-term wellness during this informative webinar. Join us and bring your questions as PriscillaBrenes, State Extension Specialist in the Department of Food, Nutrition, Dietetics, and Health shares her expertise.Each webinar is the on the second Wednesday of the month from 12:10 to 1pm. All Living Well Wednesday webinars are recorded and posted on the K-State Extension Wellness Wednesday Website, but make sure to register online to attend live or to receive a link to the recording and information. https://bit.ly/47WAPoNKarissa 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: Women's Health, Living Well Wednesday Series

Well over half of the farmland in Kansas is leased. The person who owns the land doesn’t farm it. As such, agricultural leases are very crucial to most producers. Additionally, many agricultural leases are oral agreements. There is no written and signed lease agreement, it’s word of mouth and a handshake. Roughly forty years ago about 90% of all ag leases were oral. It’s now a lower percentage of that, but there are still many oral leases. Kansas statutes recognize oral ag leases as legal and binding, BUT there are numerous stipulations that govern them.

All oral leases are annual leases that run from March 1 to March 1 and renew automatically unless they are properly terminated. For a lease to be properly terminated it must meet three requirements. First, the notice to terminate must be in writing. Furthermore, it must state that the termination date is March 1 and the notice must be in the tenant’s hands 30 days prior to March 1. Any attempt to terminate a lease that does not meet these three criteria is not legally binding and the lease continues for another year at the terms agreed upon for the previous year.

January is when many leases are renegotiated. It is important to get these negotiations wrapped up soon because if the tenant and landlord cannot agree on new terms, notice needs to be given 30 days prior to March 1st. Kansas statutes treat pasture or range land the same as crop land.

Written leases can state other dates and contain many other stipulations into use of the land. But with an oral lease, in the eyes of the law, the tenant has full control for the entire year of that land including hunting rights. Which are some of the reasons why Extension really encourages written leases!

There are some considerations and exceptions that I need to note. If wheat was already planted on the farmland at the time that proper notice of termination was given, the tenant still has the right to harvest that wheat. Cash rent will be paid as per the prior year’s lease or expenses and crop shared at the previously agreed upon terms. For those acres planted to wheat the lease ends when the crop is harvested. If a perennial forage crop such as alfalfa was planted last fall and a stand was established, then the landowner owes the tenant for all seed, fertilizer, etc., that was used to establish that perennial crop.

The other area that may cause some issues is in fields that will be planted to spring crops. Some of these fields may have already been fertilized this past fall after harvest. Some may even have had herbicides put on for early season weed control pre-plant. If the tenant has applied these inputs and then is terminated properly by the landlord, the landlord owes the tenant for the fertilizer and/or weed control in addition to standard application charges. For cash rent leases that would be the full amount of the inputs applied, for crop share leases it would be the share that the tenant has paid for.

Lastly to avoid terminating leases—communication is so vitally important for both parties to visit at least a few times a year. By doing this hopefully questions and concerns can be talked about and addressed before they become problems.

For further information on leasing agricultural land go to www.agmanager.info click onto the Farm Management tab. Also, you can contact your local County or District Extension Office. The Cottonwood Extension Offices, Hays 785-628-9430 and Great Bend 620-793-1910.

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="Stacy Campbell - Cottonwood Extension District" />
 <figcaption>Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>Well over half of the farmland in Kansas is leased. The person who owns the land doesn’t farm it. As such, agricultural leases are very crucial to most producers. Additionally, many agricultural leases are oral agreements. There is no written and signed lease agreement, it’s word of mouth and a handshake. Roughly forty years ago about 90% of all ag leases were oral. It’s now a lower percentage of that, but there are still many oral leases. Kansas statutes recognize oral ag leases as legal and binding, BUT there are numerous stipulations that govern them.All oral leases are annual leases that run from March 1 to March 1 and renew automatically unless they are properly terminated. For a lease to be properly terminated it must meet three requirements. First, the notice to terminate must be in writing. Furthermore, it must state that the termination date is March 1 and the notice must be in the tenant’s hands 30 days prior to March 1. Any attempt to terminate a lease that does not meet these three criteria is not legally binding and the lease continues for another year at the terms agreed upon for the previous year.January is when many leases are renegotiated. It is important to get these negotiations wrapped up soon because if the tenant and landlord cannot agree on new terms, notice needs to be given 30 days prior to March 1st. Kansas statutes treat pasture or range land the same as crop land.Written leases can state other dates and contain many other stipulations into use of the land. But with an oral lease, in the eyes of the law, the tenant has full control for the entire year of that land including hunting rights. Which are some of the reasons why Extension really encourages written leases!There are some considerations and exceptions that I need to note. If wheat was already planted on the farmland at the time that proper notice of termination was given, the tenant still has the right to harvest that wheat. Cash rent will be paid as per the prior year’s lease or expenses and crop shared at the previously agreed upon terms. For those acres planted to wheat the lease ends when the crop is harvested. If a perennial forage crop such as alfalfa was planted last fall and a stand was established, then the landowner owes the tenant for all seed, fertilizer, etc., that was used to establish that perennial crop.The other area that may cause some issues is in fields that will be planted to spring crops. Some of these fields may have already been fertilized this past fall after harvest. Some may even have had herbicides put on for early season weed control pre-plant. If the tenant has applied these inputs and then is terminated properly by the landlord, the landlord owes the tenant for the fertilizer and/or weed control in addition to standard application charges. For cash rent leases that would be the full amount of the inputs applied, for crop share leases it would be the share that the tenant has paid for.Lastly to avoid terminating leases—communication is so vitally important for both parties to visit at least a few times a year. By doing this hopefully questions and concerns can be talked about and addressed before they become problems.For further information on leasing agricultural land go to www.agmanager.info click onto the Farm Management tab. Also, you can contact your local County or District Extension Office. The Cottonwood Extension Offices, Hays 785-628-9430 and Great Bend 620-793-1910.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: Agricultural lease deadline

Kansas State University veterinarian Gregg Hanzlicek said being prepared ahead of calving season is the best way for producers to ensure they will bring home the newborn calves successfully.&nbsp;

“We're approaching the end of the second trimester and moving into the third trimester which means the metabolic demands of that cow or heifer are going to increase tremendously,” Hanzlicek said.

"A key to having a successful calving and production season is for cows and heifers to be in the appropriate body condition, which according to Hanzlicek is a score of 5-7. He said he has seen many cattle in the 3-4 range in the past few months.&nbsp;

“We’re far enough away from calving that we can add condition to these cows and heifers without (creating) an economic burden,” he said. “It really comes down to having a formulated ration that is balanced for protein and energy.

"For those wanting to add scour vaccines to their prevention program, “it’s time to decide what vaccine they are going to use,” Hanzlicek said. “Look at the label and schedule on the calendar when they need to start vaccinating the cows and heifers.”

Hanzlicek said heifers will require two doses of the scours vaccine, while cows need one. The timing of those vaccines is “very, very important,” he said.

Also, Hanzlicek recommends establishing a clean calving area to help reduce the risk of scours. 

“There’s two major risk factors for scours,” he said. “One is the lack of colostrum consumption. The other is a contaminated environment that the babies are born into.”

Hanzlicek recommends having a location to move the pairs off the calving area to keep the calving facility less contaminated with the scour organisms. Getting the calf here safely is another factor to consider, he said.

"Most operations are going to have to help at least one animal during the calving season,” Hanzlicek said.

The last national survey indicated that one of every 100 heifers and two of every 100 adult cows will need assistance. Being prepared to pull a calf is important. Hanzlicek said producers should have the following items on hand:&nbsp;

Intervening at an appropriate time is important.

“If we intervene too early and the cow or heifer is not dilated, we can injure the tissues and hurt the calf,” Hanzlicek said. “If we intervene too late, a lot of times that’s when we end up with stillborn calves.”

According to Hanzlicek, once a cow has reached the second stage of labor, they should give birth within 30 minutes. A heifer should calve within an hour.

Second stage labor is when the heifer or cow can be observed experiencing uterine contractions, or the water-bag or calf’s feet are visible.nIf assistance from the producer is needed, and they are unable to extract the calf within 15 minutes, then help — either a veterinarian or someone with more experience — should be called.

Following calving, the calf should be up and nursing within two hours, Hanzlicek said. If not, a colostrum replacer can be given to help get the calf started.&nbsp;

“Colostrum-based powders are the best way to go, and I would recommend that every producer have one or two bags of powder replacer on hand during the calving season,” Hanzlicek said.&nbsp;

K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus in Manhattan.

K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

Kansas State University veterinarian Gregg Hanzlicek said being prepared ahead of calving season is the best way for producers to ensure they will bring home the newborn calves successfully.&nbsp;<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698681547863.jpeg" alt="Alicia Boor - Cottonwood Extension District" />
 <figcaption>Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>“We're approaching the end of the second trimester and moving into the third trimester which means the metabolic demands of that cow or heifer are going to increase tremendously,” Hanzlicek said."A key to having a successful calving and production season is for cows and heifers to be in the appropriate body condition, which according to Hanzlicek is a score of 5-7. He said he has seen many cattle in the 3-4 range in the past few months.&nbsp;“We’re far enough away from calving that we can add condition to these cows and heifers without (creating) an economic burden,” he said. “It really comes down to having a formulated ration that is balanced for protein and energy."For those wanting to add scour vaccines to their prevention program, “it’s time to decide what vaccine they are going to use,” Hanzlicek said. “Look at the label and schedule on the calendar when they need to start vaccinating the cows and heifers.”Hanzlicek said heifers will require two doses of the scours vaccine, while cows need one. The timing of those vaccines is “very, very important,” he said.Also, Hanzlicek recommends establishing a clean calving area to help reduce the risk of scours. “There’s two major risk factors for scours,” he said. “One is the lack of colostrum consumption. The other is a contaminated environment that the babies are born into.”Hanzlicek recommends having a location to move the pairs off the calving area to keep the calving facility less contaminated with the scour organisms. Getting the calf here safely is another factor to consider, he said."Most operations are going to have to help at least one animal during the calving season,” Hanzlicek said.The last national survey indicated that one of every 100 heifers and two of every 100 adult cows will need assistance. Being prepared to pull a calf is important. Hanzlicek said producers should have the following items on hand:&nbsp;<ul>
 <li>Clean straps or chains.&nbsp;</li><li>OB sleeves.&nbsp;</li><li>Lube.&nbsp;</li><li>Working calf pullers.&nbsp;</li><li>Veterinarian's phone number.&nbsp;</li>
 </ul>Intervening at an appropriate time is important.“If we intervene too early and the cow or heifer is not dilated, we can injure the tissues and hurt the calf,” Hanzlicek said. “If we intervene too late, a lot of times that’s when we end up with stillborn calves.”According to Hanzlicek, once a cow has reached the second stage of labor, they should give birth within 30 minutes. A heifer should calve within an hour.Second stage labor is when the heifer or cow can be observed experiencing uterine contractions, or the water-bag or calf’s feet are visible.nIf assistance from the producer is needed, and they are unable to extract the calf within 15 minutes, then help — either a veterinarian or someone with more experience — should be called.Following calving, the calf should be up and nursing within two hours, Hanzlicek said. If not, a colostrum replacer can be given to help get the calf started.&nbsp;“Colostrum-based powders are the best way to go, and I would recommend that every producer have one or two bags of powder replacer on hand during the calving season,” Hanzlicek said.&nbsp;K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus in Manhattan.K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

Boor: Tips on delivering calves safely

Refresh – Webster’s Dictionary defines refresh as to restore strength and animation, or to restore or maintain by renewing supply.&nbsp;

A book I am reading described busy times, and especially the holidays, as a singer trying to maintain a high note without a breath. I like this analogy as we can get caught in the busyness of any season and forget what it feels like to just stop and rest; to truly refresh.&nbsp;

In our 4-H world, many people don’t realize that the number of tasks, planning, and events are just as busy in October, November, and December as we are during the fair. It is very much trying to maintain that high note without a breath!&nbsp;&nbsp;

In the midst of holiday gatherings, community events, and family activities, I hope that each of you can set aside the lists and hurry to slow down and enjoy the people around you. A friend modeled this over the weekend; she had dozens of tasks on her to-do list but realized that one of her favorite musicals was on tv. She stopped and enjoyed a couple of hours getting caught up in the familiar songs and story. Yes, she still had lots to do but that break helped her to feel refreshed and ready to tackle her list in a different way.&nbsp;

Kids can absolutely help with many tasks on our list. Does it take a little longer? Possibly! But you may also be helping them learn important skills and building memories in ways that you can’t begin to imagine! Will they do it exactly as you would? Maybe not but keep the focus on their help and the learning process.&nbsp;&nbsp;

My own family does things a little differently than I do whether household tasks, yard work, or cooking and I have learned to just roll with it! My husband folds towels differently than I do; it doesn’t make it wrong and, at the end of the day, the towels are folded and put away!&nbsp;&nbsp;

Our offices will be closed from December 23 through January 1 as we also take time to rest and refresh! My holiday wish for each of you is a bit of time to refresh your own spirit and schedule.&nbsp;

Keep learning. Keep showing grace and kindness.&nbsp;

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 <a href="mailto:mberan@ksu.edu" target="_blank">mberan@ksu.edu</a> or call Cottonwood Extension District – Barton Office at 620-793-1910.&nbsp;

Kansas State University is committed to making its services, activities and programs accessible to all participants. If you have special requirements due to a physical, vision, or hearing disability.&nbsp;

<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>Refresh – Webster’s Dictionary defines refresh as to restore strength and animation, or to restore or maintain by renewing supply.&nbsp;A book I am reading described busy times, and especially the holidays, as a singer trying to maintain a high note without a breath. I like this analogy as we can get caught in the busyness of any season and forget what it feels like to just stop and rest; to truly refresh.&nbsp;In our 4-H world, many people don’t realize that the number of tasks, planning, and events are just as busy in October, November, and December as we are during the fair. It is very much trying to maintain that high note without a breath!&nbsp;&nbsp;In the midst of holiday gatherings, community events, and family activities, I hope that each of you can set aside the lists and hurry to slow down and enjoy the people around you. A friend modeled this over the weekend; she had dozens of tasks on her to-do list but realized that one of her favorite musicals was on tv. She stopped and enjoyed a couple of hours getting caught up in the familiar songs and story. Yes, she still had lots to do but that break helped her to feel refreshed and ready to tackle her list in a different way.&nbsp;Kids can absolutely help with many tasks on our list. Does it take a little longer? Possibly! But you may also be helping them learn important skills and building memories in ways that you can’t begin to imagine! Will they do it exactly as you would? Maybe not but keep the focus on their help and the learning process.&nbsp;&nbsp;My own family does things a little differently than I do whether household tasks, yard work, or cooking and I have learned to just roll with it! My husband folds towels differently than I do; it doesn’t make it wrong and, at the end of the day, the towels are folded and put away!&nbsp;&nbsp;Our offices will be closed from December 23 through January 1 as we also take time to rest and refresh! My holiday wish for each of you is a bit of time to refresh your own spirit and schedule.&nbsp;Keep learning. Keep showing grace and kindness.&nbsp;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 <a href="mailto:mberan@ksu.edu" target="_blank">mberan@ksu.edu</a> or call Cottonwood Extension District – Barton Office at 620-793-1910.&nbsp;Kansas State University is committed to making its services, activities and programs accessible to all participants. If you have special requirements due to a physical, vision, or hearing disability.&nbsp;

BERAN: Refresh

If you’ve ever read George Carlin’s views on aging, you know that our perspective on getting older changes throughout life. As kids, we were always thinking of our age in fractions, excited to be a year older. By the time we hit 35, some of us might stretch the truth and fib that we are a couple of years younger than what the birth certificate clearly states. But a funny thing happens once a person turns 100. We start counting in fractions again, proud of how far we have come.

What if we always viewed our age as something to be proud of? With age comes experience, wisdom, and clear priorities. Through time, all of these things ultimately mold us into the person we are today. So instead of reminiscing on who we used to be, what if we were appreciative of how far we have come?

This is what Wellness Wednesdays will be about— embracing aging and learning how to do it well. This January will kick off the monthly series at the Great Bend Senior Center at 11 a.m. You can catch me here the first Wednesday of each month sharing information related to healthy aging, nutrition, physical activity, Medicare guidance and more.

Each lesson will be laid back and interactive. Occasionally, I will bring a healthy treat to sample and you’ll get the recipe to try it on your own. You’ll also be sure to take away new information and get the chance to socialize.

In our first session on Jan. 3, we will discuss perspective. The connection between the mind and body is strong. An overall, positive attitude affects happiness, health, and well-being. Similar to physical activity and eating well, our outlook on life can affect our life expectancy and quality of life! Research continues to explore the effects of optimism on health. These include:

· Better psychological and physical wellbeing

· Reduced risk of death from cardiovascular disease

· Better coping skills during hardship and times of stress

It’s amazing how mental health and physical health are so closely related. To learn more about this connection, and how to practice healthy habits that improve optimism, join me on Jan. 3 at the Great Bend Senior Center from 11 to 11:45 a.m. right before you grab lunch.

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.

If you’ve ever read George Carlin’s views on aging, you know that our perspective on getting older changes throughout life. As kids, we were always thinking of our age in fractions, excited to be a year older. By the time we hit 35, some of us might stretch the truth and fib that we are a couple of years younger than what the birth certificate clearly states. But a funny thing happens once a person turns 100. We start counting in fractions again, proud of how far we have come.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="Karissa Winkel" />
 <figcaption>Karissa Winkel</figcaption>
 </figure>What if we always viewed our age as something to be proud of? With age comes experience, wisdom, and clear priorities. Through time, all of these things ultimately mold us into the person we are today. So instead of reminiscing on who we used to be, what if we were appreciative of how far we have come?This is what Wellness Wednesdays will be about— embracing aging and learning how to do it well. This January will kick off the monthly series at the Great Bend Senior Center at 11 a.m. You can catch me here the first Wednesday of each month sharing information related to healthy aging, nutrition, physical activity, Medicare guidance and more.Each lesson will be laid back and interactive. Occasionally, I will bring a healthy treat to sample and you’ll get the recipe to try it on your own. You’ll also be sure to take away new information and get the chance to socialize.In our first session on Jan. 3, we will discuss perspective. The connection between the mind and body is strong. An overall, positive attitude affects happiness, health, and well-being. Similar to physical activity and eating well, our outlook on life can affect our life expectancy and quality of life! Research continues to explore the effects of optimism on health. These include:· Increased life span· Lower rates of depression· Greater resistance to the common cold· Better psychological and physical wellbeing· Reduced risk of death from cardiovascular disease· Better coping skills during hardship and times of stressIt’s amazing how mental health and physical health are so closely related. To learn more about this connection, and how to practice healthy habits that improve optimism, join me on Jan. 3 at the Great Bend Senior Center from 11 to 11:45 a.m. right before you grab lunch.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: 2024 Wellness Wednesdays

Did you know that Kansas State University has a “Farm Analyst” program which offers one-on-one consultation, using active farmers, ranchers and extension agents who are trained as K-State Research and Extension analysts. The program has provided assistance to more than 1,000 farm families.

The Farm Analyst program in fact has a long history of helping farm families review their finances and make a financial plan.

A lot of people will work with the farm analyst, when it's better times financially, and they can help them with their budgets to try to figure out how they're going to manage (long term).

Some families, work with a farm analyst annually while others only consult with an analyst when they are looking at an expansion, experiencing a financial difficulty, or making a major change.

A farm analyst will go out to the farm and work with the family for the day, going through all of their finances. This is available to farmers across Kansas or anybody who has a land ownership interest in Kansas.

Analysts use a financial tool called FinPack to build a full financial analysis of the operation. It allows them to look at alternatives side by side and try to consider every aspect of a change someone might be looking at making.

A common scenario is exploring land purchases. The farm analyst person can help analyze a land purchase by taking into consideration the loan, property taxes, acres, and the likely revenue and expenses associated with the purchase.

When producers provide them with the best information that they have. Then, the farm analyst can put together something that can be a tool to make more informed decisions.

To schedule a farm analysis, or for inquiries interested families can call the Kansas Agriculture Mediation Service at 800-321-3276, email kams@ksu.edu or visit www.ksu.edu/kams/

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="Stacy Campbell - Cottonwood Extension District" />
 <figcaption>Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>Did you know that Kansas State University has a “Farm Analyst” program which offers one-on-one consultation, using active farmers, ranchers and extension agents who are trained as K-State Research and Extension analysts. The program has provided assistance to more than 1,000 farm families.The Farm Analyst program in fact has a long history of helping farm families review their finances and make a financial plan.A lot of people will work with the farm analyst, when it's better times financially, and they can help them with their budgets to try to figure out how they're going to manage (long term).Some families, work with a farm analyst annually while others only consult with an analyst when they are looking at an expansion, experiencing a financial difficulty, or making a major change.A farm analyst will go out to the farm and work with the family for the day, going through all of their finances. This is available to farmers across Kansas or anybody who has a land ownership interest in Kansas.Analysts use a financial tool called FinPack to build a full financial analysis of the operation. It allows them to look at alternatives side by side and try to consider every aspect of a change someone might be looking at making.A common scenario is exploring land purchases. The farm analyst person can help analyze a land purchase by taking into consideration the loan, property taxes, acres, and the likely revenue and expenses associated with the purchase.When producers provide them with the best information that they have. Then, the farm analyst can put together something that can be a tool to make more informed decisions.To schedule a farm analysis, or for inquiries interested families can call the Kansas Agriculture Mediation Service at 800-321-3276, email kams@ksu.edu or visit www.ksu.edu/kams/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: Farm analyst program helps Kansas producers make financial decisions

As a person ages, the ability to get out of the house and interact with others decreases. Reduced mobility, health concerns, weather conditions, or even a lack of social opportunities are a few factors that prevent older adults from socializing.

This social isolation can increase health risks, and research from the CDC indicates:

· Social isolation significantly increases a person’s risk of premature death from all causes, a risk that may rival those of smoking, obesity, and physical inactivity.

· Social isolation is associated with about a 50% increased risk of dementia.

· Poor social relationships (characterized by social isolation or loneliness) are associated with a 29% increased risk of heart disease and a 32% increased risk of stroke.

· Loneliness is associated with higher rates of depression, anxiety, and suicide.

Whatever factors may hinder a person from keeping up their social skills also has the potential to greatly impact their overall health. This is why it is vital to keep social connections alive. If you or someone you know may be at risk for social isolation, there are several ways to combat it.

Encourage relationships among family. Making it routine to visit older family members can give them a sense of hope and something to look forward to. Spending time with older family members can be simple. Visiting, looking through old photos, cooking, or enjoying a TV show together are great places to start. This time of year may also be the perfect opportunity to send the kids to grandpa and grandma’s house over Christmas break. Intergenerational relationships not only spark vitality in aging people but broaden children’s learning experiences, and older adults can give them the undivided attention they need.

Rediscover hobbies. Take some time to learn what your loved one enjoys doing and join them! Keeping the brain and body active is essential in maintaining mental sharpness and hand-eye coordination. Joining a group fitness class, attending a quilting group, or community gardening are a few options. Encouraging them to keep busy by volunteering may be another great opportunity because it can give them a sense of purpose and the chance to connect with others.

Support social activities. Be on the lookout for programs that may interest them. Senior centers provide a wide variety of activities such as art courses, board game days, or educational short courses. In fact, the Great Bend Senior Center will host a monthly ‘Wellness Wednesday’ class starting January 8th. This may be a great opportunity for older adults to sit back and learn while getting the chance to interact with peers.

Whatever strategy you choose to reduce social isolation, it is important to recognize the value of spending time with the aging population. Giving them a phone call, dropping by to say hi, and encouraging them to get involved are all simple ways to improve their quality of life and even extend it.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697484540273.jpeg" alt="Karissa Winkel - Cottonwood Extension District" />
 <figcaption>Karissa Winkel - Cottonwood Extension District</figcaption>
 </figure>As a person ages, the ability to get out of the house and interact with others decreases. Reduced mobility, health concerns, weather conditions, or even a lack of social opportunities are a few factors that prevent older adults from socializing.This social isolation can increase health risks, and research from the CDC indicates:· Social isolation significantly increases a person’s risk of premature death from all causes, a risk that may rival those of smoking, obesity, and physical inactivity.· Social isolation is associated with about a 50% increased risk of dementia.· Poor social relationships (characterized by social isolation or loneliness) are associated with a 29% increased risk of heart disease and a 32% increased risk of stroke.· Loneliness is associated with higher rates of depression, anxiety, and suicide.Whatever factors may hinder a person from keeping up their social skills also has the potential to greatly impact their overall health. This is why it is vital to keep social connections alive. If you or someone you know may be at risk for social isolation, there are several ways to combat it.Encourage relationships among family. Making it routine to visit older family members can give them a sense of hope and something to look forward to. Spending time with older family members can be simple. Visiting, looking through old photos, cooking, or enjoying a TV show together are great places to start. This time of year may also be the perfect opportunity to send the kids to grandpa and grandma’s house over Christmas break. Intergenerational relationships not only spark vitality in aging people but broaden children’s learning experiences, and older adults can give them the undivided attention they need.Rediscover hobbies. Take some time to learn what your loved one enjoys doing and join them! Keeping the brain and body active is essential in maintaining mental sharpness and hand-eye coordination. Joining a group fitness class, attending a quilting group, or community gardening are a few options. Encouraging them to keep busy by volunteering may be another great opportunity because it can give them a sense of purpose and the chance to connect with others.Support social activities. Be on the lookout for programs that may interest them. Senior centers provide a wide variety of activities such as art courses, board game days, or educational short courses. In fact, the Great Bend Senior Center will host a monthly ‘Wellness Wednesday’ class starting January 8th. This may be a great opportunity for older adults to sit back and learn while getting the chance to interact with peers.Whatever strategy you choose to reduce social isolation, it is important to recognize the value of spending time with the aging population. Giving them a phone call, dropping by to say hi, and encouraging them to get involved are all simple ways to improve their quality of life and even extend 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: Remaining social maintains health

As most Kansans know, whole wheat products provide a great amount of nutrients such as fiber, B vitamins, folate, and more. It is used worldwide in many recipes, and if you pay attention to food labels, you are aware that gluten, a protein found in wheat, is in products you might not expect. In fact, those with gluten sensitivity have to exclude many foods that contain the protein because their body mounts an immune response that attacks the small intestine.

Those with gluten intolerance can experience increased inflammation throughout the body, fatigue, chronic digestive issues, and headaches.

However, breakthrough research from Kansas State University has found a method to develop wheat-based foods that contain lower amounts of gluten. This discovery may lessen the adverse effects for those with celiac or other autoimmune diseases.

Eduard Akhunov, University Distinguished Professor in K-State’s Department of Plant Pathology and director of the Wheat Genetics Resource Center states that gluten likely will never be completely removed from wheat since it is important for bread-making. Gluten provides the texture, flavor and moisture in such products as bread, bagels, and noodles. Even though reduced levels of gluten achieved in this study won’t make wheat immediately safe for those with severe levels of celiac disease, Akhunov says, “It is important to step forward.”

The nature of wheat breeding research means varieties with reduced gluten content may not be available to consumers for many years, but this study will broaden the options available for those with minor gluten sensitivity, and with further research, it could pave the road for developing new varieties that will be safer for people with celiac disease.

Aaron Harries, the vice president of research and operations for Kansas Wheat, made a good point when he said, “There are many wheat farmers and members of their families in Kansas that have celiac disease. It is ironic and unfortunate that they raise wheat for a living but can’t

eat wheat foods. Most consumers would prefer not to give up wheat foods in their diet. Developing wheat varieties that are consumable by people with celiac disease would make their lives much easier.”

The full research article is published in the Nov. 17 issue of the Plant Biotechnology Journal.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697484540273.jpeg" alt="Karissa Winkel - Cottonwood Extension District" />
 <figcaption>Karissa Winkel - Cottonwood Extension District</figcaption>
 </figure>As most Kansans know, whole wheat products provide a great amount of nutrients such as fiber, B vitamins, folate, and more. It is used worldwide in many recipes, and if you pay attention to food labels, you are aware that gluten, a protein found in wheat, is in products you might not expect. In fact, those with gluten sensitivity have to exclude many foods that contain the protein because their body mounts an immune response that attacks the small intestine.Those with gluten intolerance can experience increased inflammation throughout the body, fatigue, chronic digestive issues, and headaches.However, breakthrough research from Kansas State University has found a method to develop wheat-based foods that contain lower amounts of gluten. This discovery may lessen the adverse effects for those with celiac or other autoimmune diseases.Eduard Akhunov, University Distinguished Professor in K-State’s Department of Plant Pathology and director of the Wheat Genetics Resource Center states that gluten likely will never be completely removed from wheat since it is important for bread-making. Gluten provides the texture, flavor and moisture in such products as bread, bagels, and noodles. Even though reduced levels of gluten achieved in this study won’t make wheat immediately safe for those with severe levels of celiac disease, Akhunov says, “It is important to step forward.”The nature of wheat breeding research means varieties with reduced gluten content may not be available to consumers for many years, but this study will broaden the options available for those with minor gluten sensitivity, and with further research, it could pave the road for developing new varieties that will be safer for people with celiac disease.Aaron Harries, the vice president of research and operations for Kansas Wheat, made a good point when he said, “There are many wheat farmers and members of their families in Kansas that have celiac disease. It is ironic and unfortunate that they raise wheat for a living but can’teat wheat foods. Most consumers would prefer not to give up wheat foods in their diet. Developing wheat varieties that are consumable by people with celiac disease would make their lives much easier.”The full research article is published in the Nov. 17 issue of the Plant Biotechnology Journal.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.