As the Cottonwood Extension District
completed its Walk Kansas programing, a part of the program will be featured at
an upcoming community event.

MED instead of MEDS, a program
that helps introduce the health benefits of a Mediterranean diet, will be
featured at noon, May 24, at the extension district office at 601 Main.

“We have had
some good discussions after the webinars and taste-tested a few recipes,” said family
and consumer wellness agent Monique Koerner.

The program was featured in watch
parties during Walk Kansas, and Koerner said she hopes to spur additional
interest with the upcoming session.

“To kind
of wrap up Walk Kansas, we're going to be doing a Mediterranean taste-testing
party,” she said. “The MED instead of MEDS program is basically focusing on
your diet.”

The program
helps participants focus on healthy eating, which can stave off the need for
medical interventions.

“Some of
those things that they have included is, for instance, eating lots of fruits
and vegetables,” Koerner said. “Research shows that if you have nine or more servings
of fruits and vegetables, it results in a 60 percent reduction in
cardiovascular disease.”

She said
the significant impact could be a motivator to try the diet.

“More
aspects of the program are eating whole grains, eating more fish and seafood,
eating nuts and seeds for snacks, replacing solid fats with olive oil, using
herbs and spices,” Koerner said. “And then, of course, they also throw in there
things like physical activity, enjoying your meals, really focusing on family
and friends and slowing down the mindful eating and then limiting sugar.”

The
webinars provided different focuses, with practical ways to incorporate a Mediterranean
diet.

“Sometimes
it can be overwhelming when we think about having to change our whole diet,”
Koerner said. “But really, you can take bits and pieces out of this. And I
think it's important to maybe try smaller steps along the way rather than
trying to overhaul everything in our lives all at once. Because then it gets
overwhelming. And we tend to slide back into our old routines.”

Overall
the program provided a continuum for users to follow.

“It's not
that you have to do this or have to do that,” Koerner said. “It's a look at
your whole menu and where could you maybe stick a few more, fish meals, or
maybe switch up your snacks to eat a fruit or a vegetable or nuts or seeds, rather
than some of those sweet treats.”

“It's
eat more of this and less of this. So, it's not like you have to cut a certain
thing out of your diet. And I think That's where we kind of get into trouble
too. If we remove all of the good things out of our diet, or we remove certain
food crew or something we like, then we tend to fall back the other way, when
we have a little bit of stress or some little hiccup in life happens.”

Other topics
include meal planning, using leftovers, reducing food waste and portion sizes, she
said.

And Koerner
will present some of the best “tips, tricks and hacks,” she said during the
upcoming event.

RSVPs
are required and can be made by contacting the Cottonwood Extension District at
(785) 628-9430.

<div><iframe title="Area residents offered opportunity to explore MED instead of Meds" allowtransparency="true" height="300" width="100%" style="border: none; min-width: min(100%, 430px);" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?i=f7bpj-140736f-pb&from=pb6admin&square=1&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&logo_link=podcast_page&btn-skin=60a0c8&size=300" allowfullscreen=""></iframe></div>By JAMES BELL Hays PostAs the Cottonwood Extension District
completed its Walk Kansas programing, a part of the program will be featured at
an upcoming community event.MED instead of MEDS, a program
that helps introduce the health benefits of a Mediterranean diet, will be
featured at noon, May 24, at the extension district office at 601 Main.“We have had
some good discussions after the webinars and taste-tested a few recipes,” said family
and consumer wellness agent Monique Koerner.The program was featured in watch
parties during Walk Kansas, and Koerner said she hopes to spur additional
interest with the upcoming session.“To kind
of wrap up Walk Kansas, we're going to be doing a Mediterranean taste-testing
party,” she said. “The MED instead of MEDS program is basically focusing on
your diet.”The program
helps participants focus on healthy eating, which can stave off the need for
medical interventions.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/5/1683829012182.jpeg" alt="Courtesy image" />
 <figcaption>Courtesy image</figcaption>
 </figure>“Some of
those things that they have included is, for instance, eating lots of fruits
and vegetables,” Koerner said. “Research shows that if you have nine or more servings
of fruits and vegetables, it results in a 60 percent reduction in
cardiovascular disease.”She said
the significant impact could be a motivator to try the diet.“More
aspects of the program are eating whole grains, eating more fish and seafood,
eating nuts and seeds for snacks, replacing solid fats with olive oil, using
herbs and spices,” Koerner said. “And then, of course, they also throw in there
things like physical activity, enjoying your meals, really focusing on family
and friends and slowing down the mindful eating and then limiting sugar.”The
webinars provided different focuses, with practical ways to incorporate a Mediterranean
diet.“Sometimes
it can be overwhelming when we think about having to change our whole diet,”
Koerner said. “But really, you can take bits and pieces out of this. And I
think it's important to maybe try smaller steps along the way rather than
trying to overhaul everything in our lives all at once. Because then it gets
overwhelming. And we tend to slide back into our old routines.”Overall
the program provided a continuum for users to follow.“It's not
that you have to do this or have to do that,” Koerner said. “It's a look at
your whole menu and where could you maybe stick a few more, fish meals, or
maybe switch up your snacks to eat a fruit or a vegetable or nuts or seeds, rather
than some of those sweet treats.”“It's
eat more of this and less of this. So, it's not like you have to cut a certain
thing out of your diet. And I think That's where we kind of get into trouble
too. If we remove all of the good things out of our diet, or we remove certain
food crew or something we like, then we tend to fall back the other way, when
we have a little bit of stress or some little hiccup in life happens.”Other topics
include meal planning, using leftovers, reducing food waste and portion sizes, she
said.And Koerner
will present some of the best “tips, tricks and hacks,” she said during the
upcoming event.RSVPs
are required and can be made by contacting the Cottonwood Extension District at
(785) 628-9430.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/5/1683828383563.jpg" alt="Courtesy Pixabay" />
 <figcaption>Courtesy Pixabay</figcaption>
 </figure>

🎙 Area residents offered opportunity to explore MED instead of MEDS

The first Wheat Rx field day will be offered from 8 a.m. to 1 p.m.&nbsp;Thursday, May 25 at the Agricultural Research Center in Hays, 1232 240th Ave.

This is a collaboration between K-State Research &amp; Extension and the Kansas Wheat Commission.

Growers and anyone interested will have the opportunity to see hands-on the most updated research on growing high-yield, high-quality, economically feasible wheat.

Crop walks include breeding nurseries, long-term fertility and tillage experiments, improved agronomy management and disease control trials, finishing up with an inside talk about recent economics of wheat production.

Attendance is free but registration is requested at <a href="https://kswheat.com/events/wheat-rx-hays">https://kswheat.com/events/wheat-rx-hays</a> for headcount a light breakfast and a lunch meal will be provided.

• 8 a.m. — Coffee and registration • 8:40 a.m. — Meeting kickoff and quick overview – Aaron Harries • 9 to 9:30 am: Guorong Zhang: Wheat research for western Kansas • 9:40 – 10:10 am: Augustine Obour: What we have learned after 48 years of tillage and N fertility management research • 10:20 – 10:50 a.m.: Romulo Lollato: Wheat agronomy intensification for combined food security and environmental stewardship • 10:50 – 11:20 a.m.: Kelsey Onofre: Wheat disease update and management • 11:30 a.m. — Lucas Haag: Economics of wheat production • noon — lunch RSVP requested at https://kswheat.com/events/wheat-rx-hays

If you have any questions, give me a call at the Cottonwood Extension District office in Hays.

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.

The first Wheat Rx field day will be offered from 8 a.m. to 1 p.m.&nbsp;Thursday, May 25 at the Agricultural Research Center in Hays, 1232 240th Ave.This is a collaboration between K-State Research &amp; Extension and the Kansas Wheat Commission.Growers and anyone interested will have the opportunity to see hands-on the most updated research on growing high-yield, high-quality, economically feasible wheat.Crop walks include breeding nurseries, long-term fertility and tillage experiments, improved agronomy management and disease control trials, finishing up with an inside talk about recent economics of wheat production.Attendance is free but registration is requested at <a href="https://kswheat.com/events/wheat-rx-hays">https://kswheat.com/events/wheat-rx-hays</a> for headcount a light breakfast and a lunch meal will be provided.• 8 a.m. — Coffee and registration • 8:40 a.m. — Meeting kickoff and quick overview – Aaron Harries • 9 to 9:30 am: Guorong Zhang: Wheat research for western Kansas • 9:40 – 10:10 am: Augustine Obour: What we have learned after 48 years of tillage and N fertility management research • 10:20 – 10:50 a.m.: Romulo Lollato: Wheat agronomy intensification for combined food security and environmental stewardship • 10:50 – 11:20 a.m.: Kelsey Onofre: Wheat disease update and management • 11:30 a.m. — Lucas Haag: Economics of wheat production • noon — lunch RSVP requested at https://kswheat.com/events/wheat-rx-haysIf you have any questions, give me a call at the Cottonwood Extension District office in Hays.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: Wheat Rx Field Day – May 25 Hays

By MONIQUE KOERNER KSRE Cottonwood Dist.&nbsp;

I’m writing this article on May Day! I was always excited for May Day when I was a kid because my mother and I had a tradition. 

I would make construction paper baskets and then we would go around Hays looking for flowers such as tulips and lilacs that were blooming. We would knock on doors and politely ask the homes occupant if we could snip a couple of flowers for our May Day baskets. Most of the time people were happy to help. Then we would place the flowers and some other sweet treats in my home-made construction paper baskets and take them to a few friends and my teachers. With May Day baskets, you ring the door bell and then leave to allow the basket to be an anonymous gift for the recipient. I was always so excited to go to school the next day and see if my teachers and friends enjoyed their May Day baskets. I enjoyed showing my children how to make the baskets and deliver them when they were young also.

I share this story because May is also Mental Health Awareness month. This story brings to light many things we can do for our mental health. If you feel like you’re stuck in a rut mentally and emotionally, a few simple changes may help you break free:

• Take media breaks. Limit how much you are watching, reading, or listening to news stories and social media. Instead, get outside and enjoy the sunshine, warmth and breeze.

• Take care of your body. Get plenty of sleep, eat a healthy, balanced diet and exercise regularly.

• Make time to unwind. Try to do some other activities you enjoy.

• Connect with others. Do something kind for someone.

Making May Day baskets can incorporate many of these items such as getting outside and enjoying nature or get some exercise, connecting with others, and doing enjoyable activities. Giving to others can help you change your mindset.

May Day baskets can also be a wonderful parent-child activity to do together. What better way to help a parent or child’s mental health then spending time together doing something fun and meaningful? If you do it yearly, it can become a tradition. Traditions within families help children feel a sense of belonging and worth.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>By MONIQUE KOERNER KSRE Cottonwood Dist.&nbsp;I’m writing this article on May Day! I was always excited for May Day when I was a kid because my mother and I had a tradition. I would make construction paper baskets and then we would go around Hays looking for flowers such as tulips and lilacs that were blooming. We would knock on doors and politely ask the homes occupant if we could snip a couple of flowers for our May Day baskets. Most of the time people were happy to help. Then we would place the flowers and some other sweet treats in my home-made construction paper baskets and take them to a few friends and my teachers. With May Day baskets, you ring the door bell and then leave to allow the basket to be an anonymous gift for the recipient. I was always so excited to go to school the next day and see if my teachers and friends enjoyed their May Day baskets. I enjoyed showing my children how to make the baskets and deliver them when they were young also.I share this story because May is also Mental Health Awareness month. This story brings to light many things we can do for our mental health. If you feel like you’re stuck in a rut mentally and emotionally, a few simple changes may help you break free:• Take media breaks. Limit how much you are watching, reading, or listening to news stories and social media. Instead, get outside and enjoy the sunshine, warmth and breeze.• Take care of your body. Get plenty of sleep, eat a healthy, balanced diet and exercise regularly.• Make time to unwind. Try to do some other activities you enjoy.• Connect with others. Do something kind for someone.Making May Day baskets can incorporate many of these items such as getting outside and enjoying nature or get some exercise, connecting with others, and doing enjoyable activities. Giving to others can help you change your mindset.May Day baskets can also be a wonderful parent-child activity to do together. What better way to help a parent or child’s mental health then spending time together doing something fun and meaningful? If you do it yearly, it can become a tradition. Traditions within families help children feel a sense of belonging and worth.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: It's May!

I love getting to highlight all of the different projects that 4-H offers! While livestock is usually the first thing that people think of, I have highlighted eighteen projects over the last few weeks and, while several have been related to agriculture, none have been our livestock projects.

This week I am starting off with the Rabbit project! Rabbits are a great small animal project and help teach animal science and responsibility as well as a multitude of specific features of different breeds, and grooming and showmanship. I had no idea there were so many types of rabbits! Additionally, youth can experience learning to judge rabbits.

Another small species project is poultry. While we generally think of chickens, the poultry project can include turkeys, geese, and ducks. Youth also have the opportunity to learn about other types of poultry, about eggs and candling, and can experience learning to poultry judge.

Nearly everyone has had a pet at some point and learning responsibility for feeding and care is a big deal! The Pet project lets 4-H youth explore different types of pets and how to care for a variety from fish to cats. Youth learn about potential hazards for pets in the home, about nutritional needs, and about diseases and symptoms. This is a great project for kids who want to explore the first steps of veterinary science.

Like any animal, the more that rabbits, poultry, and most pets are handled, the easier it is for youth to showcase their animal and what they have learned while gaining confidence and practicing communication skills in talking to a judge.

If you are interested in learning more about these or other 4-H projects, check out <a href="https://cottonwood.k-state.edu/ellis-county4h/">kansas4-h.org</a> in the <a href="https://cottonwood.k-state.edu/ellis-county4h/ellis_projectResouces.html">Projects</a> section! All projects include communications skills, record keeping, career connections, and opportunities for leadership and community service!

Michelle Beran is the 4-H Youth Development Agent in the&nbsp;Cottonwood&nbsp;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&nbsp;Cottonwood&nbsp;Extension District&nbsp;– Barton&nbsp;Office at&nbsp;620-793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1682675861117.jpeg" alt="Michelle Beran&nbsp;&nbsp;is the 4-H Youth Development Agent in the Cottonwood Extension District." />
 <figcaption>Michelle Beran&nbsp;&nbsp;is the 4-H Youth Development Agent in the Cottonwood Extension District.</figcaption>
 </figure>I love getting to highlight all of the different projects that 4-H offers! While livestock is usually the first thing that people think of, I have highlighted eighteen projects over the last few weeks and, while several have been related to agriculture, none have been our livestock projects.This week I am starting off with the Rabbit project! Rabbits are a great small animal project and help teach animal science and responsibility as well as a multitude of specific features of different breeds, and grooming and showmanship. I had no idea there were so many types of rabbits! Additionally, youth can experience learning to judge rabbits.Another small species project is poultry. While we generally think of chickens, the poultry project can include turkeys, geese, and ducks. Youth also have the opportunity to learn about other types of poultry, about eggs and candling, and can experience learning to poultry judge.Nearly everyone has had a pet at some point and learning responsibility for feeding and care is a big deal! The Pet project lets 4-H youth explore different types of pets and how to care for a variety from fish to cats. Youth learn about potential hazards for pets in the home, about nutritional needs, and about diseases and symptoms. This is a great project for kids who want to explore the first steps of veterinary science.Like any animal, the more that rabbits, poultry, and most pets are handled, the easier it is for youth to showcase their animal and what they have learned while gaining confidence and practicing communication skills in talking to a judge.If you are interested in learning more about these or other 4-H projects, check out <a href="https://cottonwood.k-state.edu/ellis-county4h/">kansas4-h.org</a> in the <a href="https://cottonwood.k-state.edu/ellis-county4h/ellis_projectResouces.html">Projects</a> section! All projects include communications skills, record keeping, career connections, and opportunities for leadership and community service!Michelle Beran is the 4-H Youth Development Agent in the&nbsp;Cottonwood&nbsp;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&nbsp;Cottonwood&nbsp;Extension District&nbsp;– Barton&nbsp;Office at&nbsp;620-793-1910.

BERAN: Rabbits, poultry and pet projects for 4-H

By&nbsp; STACY CAMPBELL Cottonwood Extension District

Alfalfa weevil activity began early this year for our Oklahoma 
neighbors and it appears that degree day accumulation for Kansas alfalfa
 weevils is well ahead of normal for most locations in the state. Only 
northwest Kansas is at or slightly behind normal. There were reports of 
treatable infestations in south-central Kansas during the last week of 
March and getting towards the middle of April, fields are being treated,
 or close to being treated, in the central, southeast, and northeast 
regions of the state.

Alfalfa weevil degree days are a great way 
to estimate what might be going on in the field and serve as a useful 
tool to know when to time scouting. Alfalfa weevil eggs begin hatching 
after 300 degree days have accumulated (Table 2). Since we cannot 
determine if the eggs present were laid the previous fall or the current
 spring, in Kansas, scouting should start after 180 degree days have 
accumulated starting from January 1.

Be aware of insecticide resistance While
 warmer spring temperatures have allowed for faster alfalfa weevil 
development, at the same time in some areas dramatic temperature 
fluctuations have slowed down alfalfa growth making the plants unable to
 keep up with feeding damage. In shorter fields, between 3 and 7 inches 
tall, treatment may be warranted when feeding is evident on the top inch
 of growth and 1 to 2 larvae are present. If a field is treated, it is 
important to verify that the expected amount of control was achieved. In
 2020, populations of alfalfa weevil resistant to lambda-cyhalothrin 
were verified in northwest and southwest Kansas as well as Oklahoma. 
While this resistance has not appeared to become a widespread problem 
for Kansas producers, Oklahoma continues to have resistance statewide 
and it appears resistance to zeta-cypermethrin is developing there. 
There are numerous products available for alfalfa weevil control in 
Kansas. When making management decisions it is important to rotate modes
 of action as this is an effective way to prevent the development of 
resistance.

For the most up-to-date alfalfa weevil degree day 
accumulations, visit the Kansas Mesonet Alfalfa Weevil Degree Day 
Calculator (https://mesonet.k-state.edu/agriculture/degreedays/). For a 
complete guide to alfalfa weevil management recommendations please refer
 to the 2023 Alfalfa Insect Pest Management Guide.

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&nbsp;" />
 <figcaption>Stacy Campbell&nbsp;</figcaption>
 </figure>By&nbsp; STACY CAMPBELL Cottonwood Extension DistrictAlfalfa weevil activity began early this year for our Oklahoma 
neighbors and it appears that degree day accumulation for Kansas alfalfa
 weevils is well ahead of normal for most locations in the state. Only 
northwest Kansas is at or slightly behind normal. There were reports of 
treatable infestations in south-central Kansas during the last week of 
March and getting towards the middle of April, fields are being treated,
 or close to being treated, in the central, southeast, and northeast 
regions of the state.Alfalfa weevil degree days are a great way 
to estimate what might be going on in the field and serve as a useful 
tool to know when to time scouting. Alfalfa weevil eggs begin hatching 
after 300 degree days have accumulated (Table 2). Since we cannot 
determine if the eggs present were laid the previous fall or the current
 spring, in Kansas, scouting should start after 180 degree days have 
accumulated starting from January 1.Be aware of insecticide resistance While
 warmer spring temperatures have allowed for faster alfalfa weevil 
development, at the same time in some areas dramatic temperature 
fluctuations have slowed down alfalfa growth making the plants unable to
 keep up with feeding damage. In shorter fields, between 3 and 7 inches 
tall, treatment may be warranted when feeding is evident on the top inch
 of growth and 1 to 2 larvae are present. If a field is treated, it is 
important to verify that the expected amount of control was achieved. In
 2020, populations of alfalfa weevil resistant to lambda-cyhalothrin 
were verified in northwest and southwest Kansas as well as Oklahoma. 
While this resistance has not appeared to become a widespread problem 
for Kansas producers, Oklahoma continues to have resistance statewide 
and it appears resistance to zeta-cypermethrin is developing there. 
There are numerous products available for alfalfa weevil control in 
Kansas. When making management decisions it is important to rotate modes
 of action as this is an effective way to prevent the development of 
resistance.For the most up-to-date alfalfa weevil degree day 
accumulations, visit the Kansas Mesonet Alfalfa Weevil Degree Day 
Calculator (https://mesonet.k-state.edu/agriculture/degreedays/). For a 
complete guide to alfalfa weevil management recommendations please refer
 to the 2023 Alfalfa Insect Pest Management Guide.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: Monitor alfalfa weevils using degree days, scouting

What is motivation? It can be what drives you to maintain or achieve goals. Or, you might say it is a form of desire. It is important to know where your motivation comes from. It could be external things that motivate you or internal desires that drive you.

External motivators are usually what you rely on when it comes to exercise. Think of a carrot and a stick. You lure yourself to exercise with the carrot — “You’ll lose weight!” — or you hit yourself with an invisible stick — “You’ll get fat if you don’t exercise!” With this type of motivation, you are not exercising because you like it. Rather, it will result in what you want sometime in the future.

Extrinsic motivation is not always bad, if it works. But what if it doesn’t give you what you want? What if you don’t have genetics to achieve a certain size or weight? What if you can’t exercise enough to get the bathing suit body you want? This is when motivation slides.

There is another type of motivation that is internal, something that is important to you now and not some future goal. Perhaps your motivation is that exercise feels good, it helps relieve stress, and as your body gets stronger you can do more than you did before.

Identify some things that you value most in your life and think about how sitting less and moving more can contribute to those values. Some examples: “I value being a productive employee and I know that taking a daily walk helps me feel less stressed and more focused at work. “I value time with my grandchildren. I know that stretching, doing strengthening exercises and walking will help me be more active with them.”

External motivators can be fleeting, but internal motivators have staying power. This week, focus on your values and what motivates you from within.

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. K-State Research &amp; Extension is an equal opportunity provider and employer.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>What is motivation? It can be what drives you to maintain or achieve goals. Or, you might say it is a form of desire. It is important to know where your motivation comes from. It could be external things that motivate you or internal desires that drive you.External motivators are usually what you rely on when it comes to exercise. Think of a carrot and a stick. You lure yourself to exercise with the carrot — “You’ll lose weight!” — or you hit yourself with an invisible stick — “You’ll get fat if you don’t exercise!” With this type of motivation, you are not exercising because you like it. Rather, it will result in what you want sometime in the future.Extrinsic motivation is not always bad, if it works. But what if it doesn’t give you what you want? What if you don’t have genetics to achieve a certain size or weight? What if you can’t exercise enough to get the bathing suit body you want? This is when motivation slides.There is another type of motivation that is internal, something that is important to you now and not some future goal. Perhaps your motivation is that exercise feels good, it helps relieve stress, and as your body gets stronger you can do more than you did before.Identify some things that you value most in your life and think about how sitting less and moving more can contribute to those values. Some examples: “I value being a productive employee and I know that taking a daily walk helps me feel less stressed and more focused at work. “I value time with my grandchildren. I know that stretching, doing strengthening exercises and walking will help me be more active with them.”External motivators can be fleeting, but internal motivators have staying power. This week, focus on your values and what motivates you from within.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. K-State Research &amp; Extension is an equal opportunity provider and employer.

KOERNER: Motivation – internal or external?

I am going to take a brief break today from our 4-H project highlights to focus on a crucial part of 4-H learning – our volunteers!

April 16 -22 is National Volunteer Week and it is one of many times that it is important to recognize and thank the many people who help Extension in providing learning opportunities for 4-H youth.&nbsp;

We have eight 4-H clubs across Barton County&nbsp;and eight in Ellis County&nbsp;<a></a>and each of them have 2-3 registered volunteers who serve as club leaders. They are actively involved in shaping a young person’s experience in 4-H by teaching parliamentary procedure, demonstrating teamwork and communication, and sharing information.&nbsp;

Additionally, we have several volunteers who work with specific project areas to teach skills from the shooting sports project to foods and nutrition. Sharing their skills and expertise shows youth&nbsp;the importance of giving back to their community and how to share something they are interested in for a lifetime.

Leaders for 4-H Livestock, Junior Leaders, 4-H Ambassadors, and 4-H Council provide older youth with opportunities to expand their leadership and communication skills with guidance and experience.&nbsp;

Two other important groups&nbsp;of volunteers are definitely related to the county fair! Fair superintendents assist the judging process, display exhibits, answer questions, and provide a positive environment during the fair. Additionally, the Barton County Fair Association is a group of volunteers with a goal to provide a fun, family-oriented event to showcase 4-H and agriculture in our communities. They spend countless hours planning, repairing, and organizing so many details!

If you would like to know more about serving as a volunteer in any of these capacities, get in contact with me! Having a positive impact on the youth in our communities is challenging,&nbsp;enlightening, and FUN!&nbsp;

Keep learning. Keep showing grace and kindness!

Michelle Beran is the 4-H Youth Development Agent in the&nbsp;Cottonwood&nbsp;Extension District. For more information on this article or other 4-H Youth Development resources, email&nbsp;Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call&nbsp;Cottonwood&nbsp;Extension District&nbsp;– Barton&nbsp;Office at&nbsp;620-793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668177490614.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>I am going to take a brief break today from our 4-H project highlights to focus on a crucial part of 4-H learning – our volunteers!April 16 -22 is National Volunteer Week and it is one of many times that it is important to recognize and thank the many people who help Extension in providing learning opportunities for 4-H youth.&nbsp;We have eight 4-H clubs across Barton County&nbsp;and eight in Ellis County&nbsp;<a></a>and each of them have 2-3 registered volunteers who serve as club leaders. They are actively involved in shaping a young person’s experience in 4-H by teaching parliamentary procedure, demonstrating teamwork and communication, and sharing information.&nbsp;Additionally, we have several volunteers who work with specific project areas to teach skills from the shooting sports project to foods and nutrition. Sharing their skills and expertise shows youth&nbsp;the importance of giving back to their community and how to share something they are interested in for a lifetime.Leaders for 4-H Livestock, Junior Leaders, 4-H Ambassadors, and 4-H Council provide older youth with opportunities to expand their leadership and communication skills with guidance and experience.&nbsp;Two other important groups&nbsp;of volunteers are definitely related to the county fair! Fair superintendents assist the judging process, display exhibits, answer questions, and provide a positive environment during the fair. Additionally, the Barton County Fair Association is a group of volunteers with a goal to provide a fun, family-oriented event to showcase 4-H and agriculture in our communities. They spend countless hours planning, repairing, and organizing so many details!If you would like to know more about serving as a volunteer in any of these capacities, get in contact with me! Having a positive impact on the youth in our communities is challenging,&nbsp;enlightening, and FUN!&nbsp;Keep learning. Keep showing grace and kindness!Michelle Beran is the 4-H Youth Development Agent in the&nbsp;Cottonwood&nbsp;Extension District. For more information on this article or other 4-H Youth Development resources, email&nbsp;Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call&nbsp;Cottonwood&nbsp;Extension District&nbsp;– Barton&nbsp;Office at&nbsp;620-793-1910.

BERAN: Thankful for our 4-H volunteers

By STACY CAMPBELL Cottonwood Extension District

Several K-State Research &amp; Extension Districts will be offering a Hazardous&nbsp;Occupation Safety Training in&nbsp;Agriculture or&nbsp;Tractor and Farm Safety Course&nbsp;on Saturday,&nbsp;April&nbsp;22, from 8 a.m. to 5 p.m. in Hill City&nbsp;High School Cafeteria, 1&nbsp;Ringneck&nbsp;Drive.&nbsp;

The United States Department of Labor requires youth 14 – 15 years of age attend this safety training in order to work on a farm for someone other than their parents.&nbsp; However, there are several cases where youth may be required to take the training even though they are working on the “family farm.” For instance, if the parent is a partner or member of a farm corporation or if the youth is legally employed by grandparents, the law requires youth participate in the course.&nbsp; Any employer who plans to hire youth under 16 years of age must make sure they attend this tractor and farm safety course.&nbsp;&nbsp;&nbsp;

Certification will be presented to participants who meet all of the following. Attend the entire session, complete all assig<a></a>nments, successfully complete tractor safety exam, safely demonstrate the ability to operate a tractor and all its controls according to safe operating procedures under the supervision of a parent or employer, youth ages 14-15 years (others will receive certification at the time they turn 14).&nbsp; There is a $10 fee to attend and&nbsp;RSVP is requested&nbsp;by&nbsp;Monday, April&nbsp;17.&nbsp;Thank you to our sponsors in helping to off set the cost of this course.&nbsp;People’s State Bank&nbsp;and Thunder&nbsp;LinnerMemorial Fund!&nbsp;This program is being offered and taught by Extension Agents in theCottonwood,&nbsp;Twin Creeks, Golden Prairie and Phillips/Rooks Extension Districts. &nbsp;To register contact&nbsp;or come by&nbsp;any of the above Extension Districts by&nbsp;Monday,&nbsp;April&nbsp;17.&nbsp;Participants will also need to&nbsp;pickup&nbsp;their manual before the course.&nbsp;

Note if prior arrangements are made with Stacy Campbell at the Hays office 785-628-9430 participants from Ellis and Trego Counties are welcome to ride to Hill City with me.&nbsp;

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

By STACY CAMPBELL Cottonwood Extension DistrictSeveral K-State Research &amp; Extension Districts will be offering a Hazardous&nbsp;Occupation Safety Training in&nbsp;Agriculture or&nbsp;Tractor and Farm Safety Course&nbsp;on Saturday,&nbsp;April&nbsp;22, from 8 a.m. to 5 p.m. in Hill City&nbsp;High School Cafeteria, 1&nbsp;Ringneck&nbsp;Drive.&nbsp;The United States Department of Labor requires youth 14 – 15 years of age attend this safety training in order to work on a farm for someone other than their parents.&nbsp; However, there are several cases where youth may be required to take the training even though they are working on the “family farm.” For instance, if the parent is a partner or member of a farm corporation or if the youth is legally employed by grandparents, the law requires youth participate in the course.&nbsp; Any employer who plans to hire youth under 16 years of age must make sure they attend this tractor and farm safety course.&nbsp;&nbsp;&nbsp;Certification will be presented to participants who meet all of the following. Attend the entire session, complete all assig<a></a>nments, successfully complete tractor safety exam, safely demonstrate the ability to operate a tractor and all its controls according to safe operating procedures under the supervision of a parent or employer, youth ages 14-15 years (others will receive certification at the time they turn 14).&nbsp; There is a $10 fee to attend and&nbsp;RSVP is requested&nbsp;by&nbsp;Monday, April&nbsp;17.&nbsp;Thank you to our sponsors in helping to off set the cost of this course.&nbsp;People’s State Bank&nbsp;and Thunder&nbsp;LinnerMemorial Fund!&nbsp;This program is being offered and taught by Extension Agents in theCottonwood,&nbsp;Twin Creeks, Golden Prairie and Phillips/Rooks Extension Districts. &nbsp;To register contact&nbsp;or come by&nbsp;any of the above Extension Districts by&nbsp;Monday,&nbsp;April&nbsp;17.&nbsp;Participants will also need to&nbsp;pickup&nbsp;their manual before the course.&nbsp;Note if prior arrangements are made with Stacy Campbell at the Hays office 785-628-9430 participants from Ellis and Trego Counties are welcome to ride to Hill City with me.&nbsp;Stacy Campbell is a&nbsp;Crop Production&nbsp;agent in the Cottonwood District (which includes Barton&nbsp;and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or calling 785-628-9430.

Tractor and farm safety course is this month in Hill City

As the weather warms up, it is the perfect time to get outside and spend some time with your children or grandchildren. Time spent outside is good not only for&nbsp;your&nbsp;children’s ability to be physically active&nbsp;it is also&nbsp;valuable for their minds, as well.&nbsp;There are many benefits when adults spend time with children, and being outside makes the time even better. &nbsp;Shared experiences strengthen the bond between parents and children and improve the children’s emotional health which in turns encourages nurturing parent behaviors. &nbsp;There is something about the change in season and the fresh air that is good for everyone’s mental and physical health. &nbsp;Besides the environment, there is typically movement involved with being outdoors that is also good for physical and mental health.&nbsp;

So many things are happening outside this time of the year. &nbsp;Trees are growing, plants are no longer dormant, there are insects everywhere and other parts of the natural environment are starting to emerge. Getting outside is a really good opportunity to spend time with your family just having a good time.&nbsp;There can be so many good lessons in getting outside to explore nature and learn about science. &nbsp;Kids are instinctively attracted to nature study.

Outside play is usually less structured which allows for children to explore things&nbsp;they&nbsp;like to do as well as be creative. &nbsp;Unplanned activity gives your children an opportunity to&nbsp;lead the play.&nbsp;They are continually being told what to do and how to do it, so going outside opens up the possibilities for them to engage in self-directed play. Let them choose what they’re going to do. That’s really empowering for them.&nbsp;&nbsp;Following a child’s lead during play helps them respond better when&nbsp;you&nbsp;need to&nbsp;them to&nbsp;follow your directions.

Play&nbsp;is truly&nbsp;the work of early childhood.&nbsp;&nbsp;For children, they’re completely learning about their world through play. They are learning cause and effect – they are beginning to understand what happens if I do ‘this’, which&nbsp;builds their&nbsp;self-esteem.&nbsp;Children&nbsp;learn they can&nbsp;make&nbsp;things happen by exploring their world.&nbsp;It can be simple things, such as throwing rocks or drawing in the mud.&nbsp;Being outdoors is an easy way for children to learn&nbsp;they can make things happen.&nbsp;Parents can provide&nbsp;materials for play such as water, sand, chalk, outdoor paint, balls and bubbles.

Outdoor play&nbsp;provides an array of benefits for children’s development. Large motor skills are strengthened as well as coordination and balance. &nbsp;Having&nbsp;a&nbsp;regular outside time during the day teaches children about routines and can&nbsp;they&nbsp;<a></a>learn to&nbsp;anticipate the enjoyment of outside time. &nbsp;Finally, when exploring the outdoors children can have an opportunity to strengthen their social skills and make new friends. &nbsp;Being&nbsp;outside usually makes everyone feel better after the long cold winter. &nbsp;The sun and wind feel good but at the end of the day everyone is tired which leads to a good night’s rest. &nbsp;Time spent outside benefits everyone physically and mentally&nbsp;and is good stress relief!

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&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>

<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>As the weather warms up, it is the perfect time to get outside and spend some time with your children or grandchildren. Time spent outside is good not only for&nbsp;your&nbsp;children’s ability to be physically active&nbsp;it is also&nbsp;valuable for their minds, as well.&nbsp;There are many benefits when adults spend time with children, and being outside makes the time even better. &nbsp;Shared experiences strengthen the bond between parents and children and improve the children’s emotional health which in turns encourages nurturing parent behaviors. &nbsp;There is something about the change in season and the fresh air that is good for everyone’s mental and physical health. &nbsp;Besides the environment, there is typically movement involved with being outdoors that is also good for physical and mental health.&nbsp;So many things are happening outside this time of the year. &nbsp;Trees are growing, plants are no longer dormant, there are insects everywhere and other parts of the natural environment are starting to emerge. Getting outside is a really good opportunity to spend time with your family just having a good time.&nbsp;There can be so many good lessons in getting outside to explore nature and learn about science. &nbsp;Kids are instinctively attracted to nature study.Outside play is usually less structured which allows for children to explore things&nbsp;they&nbsp;like to do as well as be creative. &nbsp;Unplanned activity gives your children an opportunity to&nbsp;lead the play.&nbsp;They are continually being told what to do and how to do it, so going outside opens up the possibilities for them to engage in self-directed play. Let them choose what they’re going to do. That’s really empowering for them.&nbsp;&nbsp;Following a child’s lead during play helps them respond better when&nbsp;you&nbsp;need to&nbsp;them to&nbsp;follow your directions.Play&nbsp;is truly&nbsp;the work of early childhood.&nbsp;&nbsp;For children, they’re completely learning about their world through play. They are learning cause and effect – they are beginning to understand what happens if I do ‘this’, which&nbsp;builds their&nbsp;self-esteem.&nbsp;Children&nbsp;learn they can&nbsp;make&nbsp;things happen by exploring their world.&nbsp;It can be simple things, such as throwing rocks or drawing in the mud.&nbsp;Being outdoors is an easy way for children to learn&nbsp;they can make things happen.&nbsp;Parents can provide&nbsp;materials for play such as water, sand, chalk, outdoor paint, balls and bubbles.Outdoor play&nbsp;provides an array of benefits for children’s development. Large motor skills are strengthened as well as coordination and balance. &nbsp;Having&nbsp;a&nbsp;regular outside time during the day teaches children about routines and can&nbsp;they&nbsp;<a></a>learn to&nbsp;anticipate the enjoyment of outside time. &nbsp;Finally, when exploring the outdoors children can have an opportunity to strengthen their social skills and make new friends. &nbsp;Being&nbsp;outside usually makes everyone feel better after the long cold winter. &nbsp;The sun and wind feel good but at the end of the day everyone is tired which leads to a good night’s rest. &nbsp;Time spent outside benefits everyone physically and mentally&nbsp;and is good stress relief!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&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>

KOERNER: Get outside and play

Crabgrass preventers are another name for preemergence herbicides that prevent crabgrass seeds from developing into mature plants. Many people have a somewhat foggy idea of how they work and assume they kill the weed seed.&nbsp; Such is not the case. They do not kill the seed or even keep the seed from germinating but rather kill the young plant after it germinates.&nbsp; Therefore, they do not prevent germination but prevent emergence.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;

Crabgrass preventers are just that – preventers. With few exceptions they have no effect on existing crabgrass plants, so they must be applied before germination. Additionally, preventers do not last forever once applied to the soil.&nbsp; Microorganisms and natural processes begin to gradually break them down soon after they are applied. If some products are applied too early, they may have lost much of their strength by the time they are needed. Most crabgrass preventers are fairly ineffective after about 60 days, but there is considerable variation among products.&nbsp;

For most of Kansas, crabgrass typically begins to germinate around May 1 or a little later. April 15 is normally a good target date for applying preventer because it gives active ingredients time to evenly disperse in the soil before crabgrass germination starts.&nbsp; Even better, base timing on the bloom of ornamental plants. The Eastern Redbud tree is a good choice for this purpose. When the trees in your area approach full bloom, apply crabgrass preventer. A follow-up application will be needed about 8 weeks later unless you are using Dimension or Barricade.&nbsp;&nbsp;

Dimension and Barricade are the only two products that give season-long control of crabgrass from a single application. In fact, they can be applied earlier than April 15 and still have sufficient residual strength to last the season. Barricade can even be applied in late fall for crabgrass control the next season.&nbsp;

Dimension can be applied as early as March 1. Because of the added flexibility in timing, these products are favorites of lawn care companies who have many customers to service in the spring. Though Dimension is usually not applied as early as Barricade, it is the herbicide of choice if it must be applied later than recommended. It is the exception to the rule that preemergence herbicides do not kill existing weeds. Dimension can kill crabgrass as long as it is young (two- to three-leaf stage). Dimension is also the best choice if treating a lawn that was planted late last fall. Normally a preemergence herbicide is not recommended unless the lawn has been mowed two to four times. But Dimension is kind to young tall fescue, perennial ryegrass, and Kentucky bluegrass seedlings and some formulations can be applied as early as two weeks after the first sign of germination. However, read the label of the specific product you wish to use to ensure that this use is allowed. Lawns established in the fall can be safely treated with Dimension the following spring even if they have not been mowed.&nbsp;

Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at&nbsp;<a href="mailto:aboor@ksu.edu">aboor@ksu.edu</a>&nbsp;or calling 620-793-1910.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141354634.png" alt="Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District." />
 <figcaption>Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District.</figcaption>
 </figure>Crabgrass preventers are another name for preemergence herbicides that prevent crabgrass seeds from developing into mature plants. Many people have a somewhat foggy idea of how they work and assume they kill the weed seed.&nbsp; Such is not the case. They do not kill the seed or even keep the seed from germinating but rather kill the young plant after it germinates.&nbsp; Therefore, they do not prevent germination but prevent emergence.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Crabgrass preventers are just that – preventers. With few exceptions they have no effect on existing crabgrass plants, so they must be applied before germination. Additionally, preventers do not last forever once applied to the soil.&nbsp; Microorganisms and natural processes begin to gradually break them down soon after they are applied. If some products are applied too early, they may have lost much of their strength by the time they are needed. Most crabgrass preventers are fairly ineffective after about 60 days, but there is considerable variation among products.&nbsp;For most of Kansas, crabgrass typically begins to germinate around May 1 or a little later. April 15 is normally a good target date for applying preventer because it gives active ingredients time to evenly disperse in the soil before crabgrass germination starts.&nbsp; Even better, base timing on the bloom of ornamental plants. The Eastern Redbud tree is a good choice for this purpose. When the trees in your area approach full bloom, apply crabgrass preventer. A follow-up application will be needed about 8 weeks later unless you are using Dimension or Barricade.&nbsp;&nbsp;Dimension and Barricade are the only two products that give season-long control of crabgrass from a single application. In fact, they can be applied earlier than April 15 and still have sufficient residual strength to last the season. Barricade can even be applied in late fall for crabgrass control the next season.&nbsp;Dimension can be applied as early as March 1. Because of the added flexibility in timing, these products are favorites of lawn care companies who have many customers to service in the spring. Though Dimension is usually not applied as early as Barricade, it is the herbicide of choice if it must be applied later than recommended. It is the exception to the rule that preemergence herbicides do not kill existing weeds. Dimension can kill crabgrass as long as it is young (two- to three-leaf stage). Dimension is also the best choice if treating a lawn that was planted late last fall. Normally a preemergence herbicide is not recommended unless the lawn has been mowed two to four times. But Dimension is kind to young tall fescue, perennial ryegrass, and Kentucky bluegrass seedlings and some formulations can be applied as early as two weeks after the first sign of germination. However, read the label of the specific product you wish to use to ensure that this use is allowed. Lawns established in the fall can be safely treated with Dimension the following spring even if they have not been mowed.&nbsp;Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at&nbsp;<a href="mailto:aboor@ksu.edu">aboor@ksu.edu</a>&nbsp;or calling 620-793-1910.&nbsp;

BOOR: Tips on preventing crabgrass in lawns

The&nbsp;good and&nbsp;bad&nbsp;processed foods are everywhere. The term “processed” applies to food that has been altered from a natural state in any way. Minimally processed foods can have a place in healthy diets. Examples include low-fat milk, precut fresh vegetables, frozen vegetables and fruit, roasted nuts, and whole-grain breads. Also, milk and juice that has been fortified with vitamin D and calcium, breakfast cereals with added fiber, canned vegetables, and canned fruits packed in water or natural juice can, and should be, part of a healthy diet, especially when fresh versions are not available or affordable.

Diets that are high in ultra-processed foods have been linked with higher risks of cardiovascular disease, type 2 diabetes, excess calorie intake, and weight gain. This is of great concern as nearly 60% of calories consumed in the U.S. are in the form of&nbsp;ultra-processed&nbsp;food.

Ultra-processed foods have gone through multiple processing, like heating, freezing, milling, dehydrating, and blanching. During these processes, the food’s structure is changed and often other ingredients are added. You will find ultra-processed foods in every food category and these are appealing because they are ready to eat, affordable, and tasty. Examples of ultra-processed foods include: packaged snacks, crackers, chips, cookies, pastries, candies, cakes, soda, packaged breads/rolls, sweetened cereals, boxed pasta and rice dishes, deli meats, hot dogs, sausage, instant soup mixes, and frozen ready-to-eat foods like pizza, entrees, side dishes, and desserts.

In today’s food environment, it is unrealistic to think you can avoid ultra-processed food entirely. Here are some helpful tips:&nbsp;

• Keep track of how much your diet is made up of these foods and then make a few healthier substitutions each week. •When you go to the grocery store, shop the perimeter. The center isles are likely to contain ultra-processed foods. •Prepare meals at home more often and use whole, unprocessed foods. Become an informed consumer and know what you are eating. •Read the ingredient list on food labels and look for added sugar, fat, and salt; substances that are not typically found in a kitchen like hydrogenated oils, colors, emulsifiers, thickeners; and chemical-sounding names you can’t pronounce. These are good indicators that the item is probably ultra-processed.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>The&nbsp;good and&nbsp;bad&nbsp;processed foods are everywhere. The term “processed” applies to food that has been altered from a natural state in any way. Minimally processed foods can have a place in healthy diets. Examples include low-fat milk, precut fresh vegetables, frozen vegetables and fruit, roasted nuts, and whole-grain breads. Also, milk and juice that has been fortified with vitamin D and calcium, breakfast cereals with added fiber, canned vegetables, and canned fruits packed in water or natural juice can, and should be, part of a healthy diet, especially when fresh versions are not available or affordable.Diets that are high in ultra-processed foods have been linked with higher risks of cardiovascular disease, type 2 diabetes, excess calorie intake, and weight gain. This is of great concern as nearly 60% of calories consumed in the U.S. are in the form of&nbsp;ultra-processed&nbsp;food.Ultra-processed foods have gone through multiple processing, like heating, freezing, milling, dehydrating, and blanching. During these processes, the food’s structure is changed and often other ingredients are added. You will find ultra-processed foods in every food category and these are appealing because they are ready to eat, affordable, and tasty. Examples of ultra-processed foods include: packaged snacks, crackers, chips, cookies, pastries, candies, cakes, soda, packaged breads/rolls, sweetened cereals, boxed pasta and rice dishes, deli meats, hot dogs, sausage, instant soup mixes, and frozen ready-to-eat foods like pizza, entrees, side dishes, and desserts.In today’s food environment, it is unrealistic to think you can avoid ultra-processed food entirely. Here are some helpful tips:&nbsp;• Keep track of how much your diet is made up of these foods and then make a few healthier substitutions each week. •When you go to the grocery store, shop the perimeter. The center isles are likely to contain ultra-processed foods. •Prepare meals at home more often and use whole, unprocessed foods. Become an informed consumer and know what you are eating. •Read the ingredient list on food labels and look for added sugar, fat, and salt; substances that are not typically found in a kitchen like hydrogenated oils, colors, emulsifiers, thickeners; and chemical-sounding names you can’t pronounce. These are good indicators that the item is probably ultra-processed.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&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>

KOERNER: The good and the bad of processed foods

If you have been following me for the last few weeks, I have been highlighting some of the forty 4-H projects that are available in Kansas!&nbsp;This week’s project highlights Horticulture, Fiber Arts, and Geology which are all good reasons to get outside and explore!

The Horticulture project seems like it would be just be about gardening but the curriculum starts with when, where, and what to plant and continues through selling produce, studying pollination, and food industry careers. Along the way, youth learn about cool versus warm season vegetables, plant parts, and garden tools. Youth also explore seed varieties and preventative pest control. More and more families are interested in growing their own fruit and vegetables and Horticulture is a great project for families to work together!

I love to see the continued activity in our Fiber Arts projects. These include knitting, crochet, quilting, macramé, cross-stitch and other needle work, rug-making, and spinning and weaving. During a day camp last summer at Dilly &amp; Doc, youth used a stick from the yard to make the&nbsp;start of a macramé plant hanger which combined Fiber Arts and Horticulture! Learning about different fibers can provide opportunities to explore how a variety of yarns are made and dyed. More advanced 4-H members may purchase wool and dye it themselves before turning&nbsp;it&nbsp;<a></a>into an item as part of this project.&nbsp;

For youth who love to explore outdoors and always have a pocket full of treasures, the Geology project may be a great fit for them! 4-H Youth learn about rocks, minerals, and fossils. This begins in the local area and expands across Kansas and other regions as the project develops. In addition to collecting a variety of specimens, youth practice record-keeping as they log the location and type of each sample found. They also learn about geological formations as well as types and impacts of erosion. A state 4-H geology trip is scheduled each year in a different part of Kansas providing hands-on learning!

If you are interested in learning more about&nbsp;these or other&nbsp;4-H projects, check out kansas4-h.org in the Projects section!&nbsp;All projects include communications skills, record keeping,&nbsp;career connections,&nbsp;and opportunities for leadership and community service!

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668177490614.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>If you have been following me for the last few weeks, I have been highlighting some of the forty 4-H projects that are available in Kansas!&nbsp;This week’s project highlights Horticulture, Fiber Arts, and Geology which are all good reasons to get outside and explore!The Horticulture project seems like it would be just be about gardening but the curriculum starts with when, where, and what to plant and continues through selling produce, studying pollination, and food industry careers. Along the way, youth learn about cool versus warm season vegetables, plant parts, and garden tools. Youth also explore seed varieties and preventative pest control. More and more families are interested in growing their own fruit and vegetables and Horticulture is a great project for families to work together!I love to see the continued activity in our Fiber Arts projects. These include knitting, crochet, quilting, macramé, cross-stitch and other needle work, rug-making, and spinning and weaving. During a day camp last summer at Dilly &amp; Doc, youth used a stick from the yard to make the&nbsp;start of a macramé plant hanger which combined Fiber Arts and Horticulture! Learning about different fibers can provide opportunities to explore how a variety of yarns are made and dyed. More advanced 4-H members may purchase wool and dye it themselves before turning&nbsp;it&nbsp;<a></a>into an item as part of this project.&nbsp;For youth who love to explore outdoors and always have a pocket full of treasures, the Geology project may be a great fit for them! 4-H Youth learn about rocks, minerals, and fossils. This begins in the local area and expands across Kansas and other regions as the project develops. In addition to collecting a variety of specimens, youth practice record-keeping as they log the location and type of each sample found. They also learn about geological formations as well as types and impacts of erosion. A state 4-H geology trip is scheduled each year in a different part of Kansas providing hands-on learning!If you are interested in learning more about&nbsp;these or other&nbsp;4-H projects, check out kansas4-h.org in the Projects section!&nbsp;All projects include communications skills, record keeping,&nbsp;career connections,&nbsp;and opportunities for leadership and community service!Michelle Beran is the 4-H Youth Development Agent in the&nbsp;Cottonwood&nbsp;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&nbsp;Cottonwood&nbsp;Extension District&nbsp;– Barton&nbsp;Office at&nbsp;620-793-1910.

BERAN: Horticulture, fiber arts, geology 4-H project insights

On this episode of the Post Podcast Hays Chamber president and CEO Sarah Wasinger and Cottonwood Extension district agent Stacy Campbell, discuss area resources for plants and landscaping in Ellis County.

<div><iframe title="As spring approaches area resources available for plants and landscaping" allowtransparency="true" height="300" width="100%" style="border: none; min-width: min(100%, 430px);" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?i=ykxrt-13cb44f-pb&from=pb6admin&square=1&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&logo_link=podcast_page&btn-skin=3267a3&size=300" allowfullscreen=""></iframe></div>On this episode of the Post Podcast Hays Chamber president and CEO Sarah Wasinger and Cottonwood Extension district agent Stacy Campbell, discuss area resources for plants and landscaping in Ellis County.

🎙 Post Podcast: As spring approaches area resources available for plants and landscaping

Tractor farm safety courses will soon be offered by area
K-State Extension district offices. 

The courses, commonly known as HOSTA, or Hazardous Occupation
Safety Training for Agriculture, are a federal requirement
for 14- and 15-year-old kids who plan to work on a farm that is not family owned
and operated, according to Stacy Campbell, Cottonwood Extension District agent.

Area courses include a session on April 22 in Hill City beginning
at 8 a.m., with pre-registration recommended before April 18 by contacting the
local Extension office.

“We do that every year, usually that last weekend in April,”
Campbell said. “I will be going and
helping teach so I can always take kids from here in Ellis County and could
even pick some kids up from Trego County on the way.”

<a href="https://postpodcast.podbean.com/e/area-extension-districts-plans-tractor-safety-courses-for-youth/">Campbell said the course is a full-day, intense course that
includes instruction on machinery maintenance and safety, instruction on how to
stop bleeding and discussion on how to prevent farm accidents. </a>

“We go over some machinery maintenance and how to check
different things. So it's a full day …intense course, but we give them breaks in
and we kind of recap everything, and they take a test at the end of the day,” he
said.

<a href="https://greatbendpost.com/posts/9c4f797a-3c5c-4d92-8456-7879bda28896">Another
course is scheduled in Russell on the same day at 8:15 a.m., with registration
due by April 14. On April 29, a course is scheduled in Beloit and in Salina on
May 25.</a>

Campbell emphasized the importance of safety in agriculture,
as it is one of the most hazardous occupations out there. 

“It can be tragic,” he said. “Oftentimes, if they would just
shut the machinery off when they're doing something, that would probably
alleviate a lot of things. So, you know, we talk about those types of things and
just try to kind of bring it home to those kids to be safe.”

“We even have somebody in there coming in again this year,
talking about losing their son in a farm accident,” he said. “Just kind of
driving that point home to these kids that they they're not bulletproof. Nobody
is, and accidents do happen.”

The course also includes instruction on how to operate farm
machinery safely, with follow-up with employers after the student has practical
time working with the equipment with supervision.

That training highlights an ongoing focus on safety
in the industry.

“People get complacent," Campbell said. "We know,
unfortunately, in agriculture, quite a few have a fair amount of the injuries
or deaths. ... We talk
about those types of things and just try to kind of bring it home to
those kids to be safe because agriculture is, and will unfortunately, probably
remain, one of the most hazardous occupations out there."

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/3/1679689278799.jpg" alt="" />
 <figcaption></figcaption>
 </figure>By JAMES BELL Hays PostTractor farm safety courses will soon be offered by area
K-State Extension district offices. The courses, commonly known as HOSTA, or Hazardous Occupation
Safety Training for Agriculture, are a federal requirement
for 14- and 15-year-old kids who plan to work on a farm that is not family owned
and operated, according to Stacy Campbell, Cottonwood Extension District agent.Area courses include a session on April 22 in Hill City beginning
at 8 a.m., with pre-registration recommended before April 18 by contacting the
local Extension office.<div><iframe title="Area extension districts plans tractor safety courses for youth" allowtransparency="true" height="300" width="100%" style="border: none; min-width: min(100%, 430px);" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?i=ymm9n-13c4e01-pb&from=pb6admin&square=1&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&logo_link=podcast_page&btn-skin=3267a3&size=300" allowfullscreen=""></iframe></div>The cost of the program is $15.“We do that every year, usually that last weekend in April,”
Campbell said. “I will be going and
helping teach so I can always take kids from here in Ellis County and could
even pick some kids up from Trego County on the way.”<a href="https://postpodcast.podbean.com/e/area-extension-districts-plans-tractor-safety-courses-for-youth/">Campbell said the course is a full-day, intense course that
includes instruction on machinery maintenance and safety, instruction on how to
stop bleeding and discussion on how to prevent farm accidents. </a>“We go over some machinery maintenance and how to check
different things. So it's a full day …intense course, but we give them breaks in
and we kind of recap everything, and they take a test at the end of the day,” he
said.<a href="https://greatbendpost.com/posts/9c4f797a-3c5c-4d92-8456-7879bda28896">Another
course is scheduled in Russell on the same day at 8:15 a.m., with registration
due by April 14. On April 29, a course is scheduled in Beloit and in Salina on
May 25.</a>Campbell emphasized the importance of safety in agriculture,
as it is one of the most hazardous occupations out there. “It can be tragic,” he said. “Oftentimes, if they would just
shut the machinery off when they're doing something, that would probably
alleviate a lot of things. So, you know, we talk about those types of things and
just try to kind of bring it home to those kids to be safe.”“We even have somebody in there coming in again this year,
talking about losing their son in a farm accident,” he said. “Just kind of
driving that point home to these kids that they they're not bulletproof. Nobody
is, and accidents do happen.”The course also includes instruction on how to operate farm
machinery safely, with follow-up with employers after the student has practical
time working with the equipment with supervision.That training highlights an ongoing focus on safety
in the industry.“People get complacent," Campbell said. "We know,
unfortunately, in agriculture, quite a few have a fair amount of the injuries
or deaths. ... We talk
about those types of things and just try to kind of bring it home to
those kids to be safe because agriculture is, and will unfortunately, probably
remain, one of the most hazardous occupations out there."

🎙 Tractor farm safety courses offered by K-State Extension

Eating healthy can be a challenge with busy lifestyles, but small changes can benefit your overall health. Kansas State University food scientist Karen Blakeslee encourages daily physical activity and replacing some foods with more nutritious options.&nbsp;

“The concept of nutrition includes choosing healthful foods, then after consumption, the body breaks the foods down into the nutrients that provide fuel for our bodies. So, for example, a fresh orange would be more nutritious than a can of orange soda,” Blakeslee said.&nbsp;&nbsp;

Blakeslee suggests keeping fruits and vegetables easily accessible, selecting whole grain products, drinking water or unsweetened beverages and replacing salt with spices and herbs.&nbsp;

Improving health at home, school or work can look like setting reminders to get up and move every hour, if possible, or using the stairs at work to add more movement, Blakeslee said.&nbsp;

“Every little bit counts. Try a new fruit or vegetable each week as a family,” Blakeslee said.&nbsp;

Blakeslee offers tips to improve nutritional decisions at home such as:&nbsp;

•Plan meals and snacks.•Make a grocery list to match that plan and stick with the list.•Eat a variety of foods from all food groups.•If fresh produce is not available, canned, frozen or dried can be a great choice.•Avoid meal plans that specify restricting certain foods or food groups.•Learn to cook at home and make it a family activity. When kids actively help prepare meals, they are more likely to eat what they make.&nbsp;

“Remember that food and eating nutritious food should be a happy occasion to create memories and traditions,” Blakeslee said.&nbsp;

<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>Eating healthy can be a challenge with busy lifestyles, but small changes can benefit your overall health. Kansas State University food scientist Karen Blakeslee encourages daily physical activity and replacing some foods with more nutritious options.&nbsp;“The concept of nutrition includes choosing healthful foods, then after consumption, the body breaks the foods down into the nutrients that provide fuel for our bodies. So, for example, a fresh orange would be more nutritious than a can of orange soda,” Blakeslee said.&nbsp;&nbsp;Blakeslee suggests keeping fruits and vegetables easily accessible, selecting whole grain products, drinking water or unsweetened beverages and replacing salt with spices and herbs.&nbsp;Improving health at home, school or work can look like setting reminders to get up and move every hour, if possible, or using the stairs at work to add more movement, Blakeslee said.&nbsp;“Every little bit counts. Try a new fruit or vegetable each week as a family,” Blakeslee said.&nbsp;Blakeslee offers tips to improve nutritional decisions at home such as:&nbsp;•Plan meals and snacks.•Make a grocery list to match that plan and stick with the list.•Eat a variety of foods from all food groups.•If fresh produce is not available, canned, frozen or dried can be a great choice.•Avoid meal plans that specify restricting certain foods or food groups.•Learn to cook at home and make it a family activity. When kids actively help prepare meals, they are more likely to eat what they make.&nbsp;“Remember that food and eating nutritious food should be a happy occasion to create memories and traditions,” Blakeslee said.&nbsp;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&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>

KOERNER: March is National Nutrition Month 

On this episode of the Post Podcast, Cottonwood Extension district agent Stacy Campbell discusses upcoming tractor safety courses.

<div><iframe title="Area extension districts plans tractor safety courses for youth" allowtransparency="true" height="300" width="100%" style="border: none; min-width: min(100%, 430px);" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?i=ymm9n-13c4e01-pb&from=pb6admin&square=1&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&logo_link=podcast_page&btn-skin=3267a3&size=300" allowfullscreen=""></iframe></div>On this episode of the Post Podcast, Cottonwood Extension district agent Stacy Campbell discusses upcoming tractor safety courses.

🎙 Post Podcast: Area Extension districts plans tractor safety courses for youth

By STACY CAMPBELL Cottonwood Extension

The National Sorghum Yield Contest embraces four objectives:

•Improve sorghum yields across the country,•Transfer knowledge between growers,•Identify top sorghum producers in each state,•Recognize growers for their outstanding yields.

This article contains information from the KSRE publication MF3615&nbsp;National Sorghum Yield Contest: A Summary for Kansas.&nbsp;The full publication is available online at:&nbsp;<a href="https://bookstore.ksre.ksu.edu/pubs/MF3615.pdf">https://bookstore.ksre.ksu.edu/pubs/MF3615.pdf</a>

Results&nbsp;- five years of data were summarized (2013-2017) from the National Sorghum Yield Contest with a focus on Kansas entries. The data analyzed comprised a total of 175 observations from 38 counties. Most entries were for dryland fields (63%) with an average yield of 139 bushels per acre. For irrigated fields, the average water application was 8 inches, with a yield of 161 bushels per acre. Data entries were split in three groups (high, medium, and low) according to their yield values.

•The high-yielding group included values from 175 to 230 bushels per acre, with an average of 190 bushels per acre. •The medium-yielding group included values from 125 to 175 bushels per acre, with an average value of 150 bushels per acre. •The low-yielding values ranged from 60 to 125 bushels per acre, with an average yield of 110 bushels per acre.

Grain yield reported by the National Agricultural Statistics Service from USDA for the sorghum yield from the same period (2013-2017) ranged from 59 to 91 bushels per acre. Thus, the data from the yield contest is roughly two-fold above the state average.

Conventional tillage presented similar frequencies across yield groups. The high-yielding group presented a large proportion of fields with reduced-till; yet this factor was not significant to explain the yield variations. Irrigated fields prevailed in the high-yielding group 72%;diminishing their frequency within the medium- and low-yielding groups (34 and 19%, respectively).

Crop Management&nbsp;-management practices explained close to 80% of the yield variation. Irrigation was the factor accounting for a large proportion of the yield variation (21%), followed by nitrogen fertilization (18%), and changes in planting date (11%). Row spacing did not vary among yield groups. Most entries (88%) presented a row spacing of 30 inches. The remaining 12% had other variations with narrower rows (10 to 20 inches). No significant yield differences were observed relating to row spacing. High-yielding planting dates ranged from May 1 to June 1. A greater proportion of late-planting dates (after June 1) were found in medium- to low-yielding groups. No distinctive pattern was found regarding plant density among yield groups Irrigated fields had higher seeding rates. Observations with nitrogen fertilization of less than 200 pounds per acre were the most frequent.&nbsp;These low nitrogen fertilization rates were less frequent in the high-yielding group, with the high-yielding group presenting a high frequency of high phosphorus rates (P&gt;25 pounds per acre) and lowest proportion of no phosphorus fertilization.&nbsp;

Summary&nbsp;- the reported management practices implemented by farmers in the five years (2013-2017) analyzed from the National Sorghum Yield Contest&nbsp;impacted the sorghum yields in different magnitudes. The result of the study indicated that the use of irrigation and adequate nitrogen fertilization is critical to maximize sorghum grain yields in Kansas. In addition, planting before June was shown to be a relevant strategy to maximize sorghum yields across the different production regions.

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 email at scampbel@ksu.edu or by calling 785-628-9430.

By STACY CAMPBELL Cottonwood ExtensionThe National Sorghum Yield Contest embraces four objectives:•Improve sorghum yields across the country,•Transfer knowledge between growers,•Identify top sorghum producers in each state,•Recognize growers for their outstanding yields.This article contains information from the KSRE publication MF3615&nbsp;National Sorghum Yield Contest: A Summary for Kansas.&nbsp;The full publication is available online at:&nbsp;<a href="https://bookstore.ksre.ksu.edu/pubs/MF3615.pdf">https://bookstore.ksre.ksu.edu/pubs/MF3615.pdf</a>Results&nbsp;- five years of data were summarized (2013-2017) from the National Sorghum Yield Contest with a focus on Kansas entries. The data analyzed comprised a total of 175 observations from 38 counties. Most entries were for dryland fields (63%) with an average yield of 139 bushels per acre. For irrigated fields, the average water application was 8 inches, with a yield of 161 bushels per acre. Data entries were split in three groups (high, medium, and low) according to their yield values.•The high-yielding group included values from 175 to 230 bushels per acre, with an average of 190 bushels per acre. •The medium-yielding group included values from 125 to 175 bushels per acre, with an average value of 150 bushels per acre. •The low-yielding values ranged from 60 to 125 bushels per acre, with an average yield of 110 bushels per acre. Grain yield reported by the National Agricultural Statistics Service from USDA for the sorghum yield from the same period (2013-2017) ranged from 59 to 91 bushels per acre. Thus, the data from the yield contest is roughly two-fold above the state average.Conventional tillage presented similar frequencies across yield groups. The high-yielding group presented a large proportion of fields with reduced-till; yet this factor was not significant to explain the yield variations. Irrigated fields prevailed in the high-yielding group 72%;diminishing their frequency within the medium- and low-yielding groups (34 and 19%, respectively).Crop Management&nbsp;-management practices explained close to 80% of the yield variation. Irrigation was the factor accounting for a large proportion of the yield variation (21%), followed by nitrogen fertilization (18%), and changes in planting date (11%). Row spacing did not vary among yield groups. Most entries (88%) presented a row spacing of 30 inches. The remaining 12% had other variations with narrower rows (10 to 20 inches). No significant yield differences were observed relating to row spacing. High-yielding planting dates ranged from May 1 to June 1. A greater proportion of late-planting dates (after June 1) were found in medium- to low-yielding groups. No distinctive pattern was found regarding plant density among yield groups Irrigated fields had higher seeding rates. Observations with nitrogen fertilization of less than 200 pounds per acre were the most frequent.&nbsp;These low nitrogen fertilization rates were less frequent in the high-yielding group, with the high-yielding group presenting a high frequency of high phosphorus rates (P&gt;25 pounds per acre) and lowest proportion of no phosphorus fertilization.&nbsp;Summary&nbsp;- the reported management practices implemented by farmers in the five years (2013-2017) analyzed from the National Sorghum Yield Contest&nbsp;impacted the sorghum yields in different magnitudes. The result of the study indicated that the use of irrigation and adequate nitrogen fertilization is critical to maximize sorghum grain yields in Kansas. In addition, planting before June was shown to be a relevant strategy to maximize sorghum yields across the different production regions.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 email at scampbel@ksu.edu or by calling 785-628-9430.Cover image courtesy Pixabay

CAMPBELL: National Sorghum Yield Contest: A summary for Kansas

This week’s 4-H project highlight is Everything STEM! Science, Technology, Engineering, and Math cross over to so many day-to-day areas!

When we think of STEM, we usually think of robotics or Unmanned Aerial Systems but 4-H STEM project learning includes AG Mechanics (welding), Architectural Block Construction&nbsp;(ABC), Computer Science, Electricity/Electronics, Renewable Energy, Rocketry/Aerospace, and Small Engines!&nbsp;

Ag mechanics, small engines, electricity, and ABC all have the potential for pursuing jobs in welding, mechanic work, electricians,&nbsp;drafting,&nbsp;and construction! Additionally, those same interests can lead youth to pursue careers in&nbsp;vo-ag/vo-tech education, mechanical engineering, electrical engineering, architecture or architectural engineering.

The rocketry part of the STEM project has been around the longest and helps youth explore all the pieces of aerospace.

You never know what youth with an interest in renewable energy or unmanned aerial systems will develop the next technology to solve issues for all of us! An important part of the STEM project areas is to develop with scientific skills of hypothesis, experimentation, recording of results and the always important, patience and perseverance.

When I think of the wealth of STEM-related jobs in our area, I am amazed at the opportunities. Many manufacturing jobs require STEM skills or understanding to progress. Crop and livestock companies are increasingly using unmanned aerial systems to check watersheds, irrigation systems,&nbsp;and&nbsp;<a></a>pest or weed management issues without needing to disturb the soil.&nbsp;There is always a need for good electricians and builders!

In particular, the Ag Mechanics/Welding area has really grown in the last year and I’m excited to continue to&nbsp;see that growth. ABC continues to challenge youth&nbsp;to think spatially and sets them up for construction work, architecture, or construction science.&nbsp;Rocketry will continue to be one of our bigger STEM project areas as it includes the fun of building and then launching your creation!

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668177490614.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>This week’s 4-H project highlight is Everything STEM! Science, Technology, Engineering, and Math cross over to so many day-to-day areas!When we think of STEM, we usually think of robotics or Unmanned Aerial Systems but 4-H STEM project learning includes AG Mechanics (welding), Architectural Block Construction&nbsp;(ABC), Computer Science, Electricity/Electronics, Renewable Energy, Rocketry/Aerospace, and Small Engines!&nbsp;Ag mechanics, small engines, electricity, and ABC all have the potential for pursuing jobs in welding, mechanic work, electricians,&nbsp;drafting,&nbsp;and construction! Additionally, those same interests can lead youth to pursue careers in&nbsp;vo-ag/vo-tech education, mechanical engineering, electrical engineering, architecture or architectural engineering.The rocketry part of the STEM project has been around the longest and helps youth explore all the pieces of aerospace.You never know what youth with an interest in renewable energy or unmanned aerial systems will develop the next technology to solve issues for all of us! An important part of the STEM project areas is to develop with scientific skills of hypothesis, experimentation, recording of results and the always important, patience and perseverance.When I think of the wealth of STEM-related jobs in our area, I am amazed at the opportunities. Many manufacturing jobs require STEM skills or understanding to progress. Crop and livestock companies are increasingly using unmanned aerial systems to check watersheds, irrigation systems,&nbsp;and&nbsp;<a></a>pest or weed management issues without needing to disturb the soil.&nbsp;There is always a need for good electricians and builders!In particular, the Ag Mechanics/Welding area has really grown in the last year and I’m excited to continue to&nbsp;see that growth. ABC continues to challenge youth&nbsp;to think spatially and sets them up for construction work, architecture, or construction science.&nbsp;Rocketry will continue to be one of our bigger STEM project areas as it includes the fun of building and then launching your creation!If you are interested in learning more about&nbsp;these or other&nbsp;4-H projects, check out kansas4-h.org in the Projects section!&nbsp;All projects include communications skills, record keeping,&nbsp;career connections,&nbsp;and opportunities for leadership and community service!Michelle Beran is the 4-H Youth Development Agent in the&nbsp;Cottonwood&nbsp;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&nbsp;Cottonwood&nbsp;Extension District&nbsp;– Barton&nbsp;Office at&nbsp;620-793-1910.

BERAN: Spotlight on STEM 4-H projects

Registration
is open now for the K-State Research and Extension’s Walk Kansas program.

The annual
eight-week activity challenge is designed to encourage activity in children and
adults, set to begin on March 26.

“We try
to change things up a little bit each year,” said Cottonwood Extension District Family and Community Wellness agent Monique Koerner. 

This
year, participants can select from several team challenges, from 435 to 1,200 miles.

&nbsp;“Typically, it's a group activity,” Koerner
said. “So, people get teams of four to six people together – you can also do it
solo as well – but there are typically three different trails that people can
choose from based on the activity challenge that they want for those eight
weeks.”

Whether
in a team or solo, she said the goal of the program is to help participants stay
healthy.

“Staying
active and having healthy eating habits can actually reduce our chances of
developing some of those chronic diseases, heart disease, diabetes, those types
of things,” Koerner said. “As we get older, it's important to focus a little
bit more on those things and maybe be more intentional. And so I think that's
what Walk Kansas brings to the table.”

The
program has a dedicated website, <a href="https://www.walkkansasonline.org/">walkkansasonline.org</a>,
where participants register and track the progress of area teams.

“You can
watch your trail on the map as well,” Koerner said. &nbsp;“So, it just makes it a little more fun when
you're doing it together as a team and can choose a trail and watch your
progress on the map and see what other teams are doing.”

There's
a whole health breakdown on it as well with tabs for physical activity
guidelines, basics of exercise and strength training, healthy eating guidelines
including nutritional recipes, stress management, relationship and memory improvement
tips, she said.

While
the website has various tools for encouraging healthy behaviors, only tracking
walk time or steps is required.

“You
also get the weekly newsletter, and you'll have access to all the events I have
planned,” Koerner said. ”And in Ellis County, you'll have access to the online
tracking system, and there's also an app too, so you can sync your devices. So,
that makes it super easy to keep track of your activity.”

Along with the statewide program, the Cottonwood
District participants will have the opportunity to attend a six-week virtual learning series focused on Mediterranean-style eating patterns.

“It's
called Med instead of meds,” Koerner said. “It's just focusing on healthier
eating habits rather than using medications to stay healthy.”

“I'll be
doing some programming around Walk Kansas as well. What we decided to do was
some watch parties and walk parties. The watch parties will meet up at the
office and watch the webinars on Mediterranean-style eating habits, and then
we'll also take some walks together.”

Registration
is not locked into a location, and participants from outside Kansas are welcome,
but participants will be able to see area activities after selecting an Extension
district.

In the
Cottonwood District, the program will wrap up with a taste of what participants learned.

“We will
have like a taste testing event at the end of the program in May, where we'll
be able to gather and mix some of the recipes and see what they taste like,”
Koerner said.

<div><iframe title="Registration open for Walk Kansas" allowtransparency="true" height="600" width="100%" style="border: none; min-width: min(100%, 430px);" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?i=d3yhp-13b25aa-pb&from=pb6admin&square=1&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&logo_link=podcast_page&btn-skin=3267a3&size=600" allowfullscreen=""></iframe></div>By JAMES BELL Hays PostRegistration
is open now for the K-State Research and Extension’s Walk Kansas program.The annual
eight-week activity challenge is designed to encourage activity in children and
adults, set to begin on March 26.“We try
to change things up a little bit each year,” said Cottonwood Extension District Family and Community Wellness agent Monique Koerner. This
year, participants can select from several team challenges, from 435 to 1,200 miles.&nbsp;“Typically, it's a group activity,” Koerner
said. “So, people get teams of four to six people together – you can also do it
solo as well – but there are typically three different trails that people can
choose from based on the activity challenge that they want for those eight
weeks.”Whether
in a team or solo, she said the goal of the program is to help participants stay
healthy.“Staying
active and having healthy eating habits can actually reduce our chances of
developing some of those chronic diseases, heart disease, diabetes, those types
of things,” Koerner said. “As we get older, it's important to focus a little
bit more on those things and maybe be more intentional. And so I think that's
what Walk Kansas brings to the table.”The
program has a dedicated website, <a href="https://www.walkkansasonline.org/">walkkansasonline.org</a>,
where participants register and track the progress of area teams.“You can
watch your trail on the map as well,” Koerner said. &nbsp;“So, it just makes it a little more fun when
you're doing it together as a team and can choose a trail and watch your
progress on the map and see what other teams are doing.”There's
a whole health breakdown on it as well with tabs for physical activity
guidelines, basics of exercise and strength training, healthy eating guidelines
including nutritional recipes, stress management, relationship and memory improvement
tips, she said.While
the website has various tools for encouraging healthy behaviors, only tracking
walk time or steps is required.Registration
is $10. “You
also get the weekly newsletter, and you'll have access to all the events I have
planned,” Koerner said. ”And in Ellis County, you'll have access to the online
tracking system, and there's also an app too, so you can sync your devices. So,
that makes it super easy to keep track of your activity.”Along with the statewide program, the Cottonwood
District participants will have the opportunity to attend a six-week virtual learning series focused on Mediterranean-style eating patterns.“It's
called Med instead of meds,” Koerner said. “It's just focusing on healthier
eating habits rather than using medications to stay healthy.”“I'll be
doing some programming around Walk Kansas as well. What we decided to do was
some watch parties and walk parties. The watch parties will meet up at the
office and watch the webinars on Mediterranean-style eating habits, and then
we'll also take some walks together.”Registration
is not locked into a location, and participants from outside Kansas are welcome,
but participants will be able to see area activities after selecting an Extension
district.In the
Cottonwood District, the program will wrap up with a taste of what participants learned.“We will
have like a taste testing event at the end of the program in May, where we'll
be able to gather and mix some of the recipes and see what they taste like,”
Koerner said.

🎙 Walk Kansas registration open now

If there was a simple $25&nbsp;add on that could be purchased at the automotive parts store, installed in&nbsp;less than 1 hour,&nbsp;with a tool as simple as a screwdriver, that would guarantee an improvement in fuel efficiency of your cars, trucks, and tractors? Would you do it?&nbsp;

For the soil on your property, soil testing could be considered that miracle product. Using a simple soil probe,&nbsp;it takes about 30 minutes to collect a good sample, one trip to town to deliver it to the Extension&nbsp;Office,&nbsp;Coop&nbsp;or ag retailer,&nbsp;it costs&nbsp;about&nbsp;$25, and it will guarantee an improvement in crop production efficiency&nbsp;each growing season,&nbsp;before it needs to be “replaced”. You would think the extension office, Coops&nbsp;or ag retailers&nbsp;would be inundated with samples every spring, but unfortunately that is not the case.&nbsp;

Several surveys&nbsp;from past&nbsp;years&nbsp;in the&nbsp;Southern &amp;&nbsp;Great Plains&nbsp;have continued to show that&nbsp;an overallsmall percentage of&nbsp;farmers&nbsp;soil test regularly,&nbsp;and some of those don’t even follow the soil test recommendation once it is received.&nbsp;

Nothing that could be done offered a greater return on investment than what is possible from a $25&nbsp;soil test.&nbsp;Especially following a low yielding, drought that we experienced last year. Logic would tell us that there should be left-over fertilizer from the last growing season. The only way to know how much,&nbsp;is to&nbsp;properly take&nbsp;soil samples.&nbsp;

The folks who study the adaptation of new technology would tell you that some will study their lesson,decide&nbsp;and quickly move toward early implementation of new technology. Some will watch closely until they see it is successful with others and then move toward implementation. Others will implement the new technology when they determine it is critical for their survival. And a last group will implement a new technology only when it becomes legally mandated.&nbsp;

So, even if there was a cheap,&nbsp;simple&nbsp;add&nbsp;on&nbsp;that&nbsp;guaranteed to increase fuel efficiency there would still be those who would not make the effort to change. After decades of promoting soil testing I guess those of us who work in Extension Education&nbsp;and the commercial ag industry&nbsp;have witnessed this same reluctance to adapt a proven technology.&nbsp;

But even after decades of promoting soil testing we won’t give up. Call your&nbsp;local&nbsp;county&nbsp;or district&nbsp;extension office, Coop or ag retailer&nbsp;for more information about the benefits of soil testing.

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.

By STACY CAMPBELL Cottonwood Extension DistrictIf there was a simple $25&nbsp;add on that could be purchased at the automotive parts store, installed in&nbsp;less than 1 hour,&nbsp;with a tool as simple as a screwdriver, that would guarantee an improvement in fuel efficiency of your cars, trucks, and tractors? Would you do it?&nbsp;For the soil on your property, soil testing could be considered that miracle product. Using a simple soil probe,&nbsp;it takes about 30 minutes to collect a good sample, one trip to town to deliver it to the Extension&nbsp;Office,&nbsp;Coop&nbsp;or ag retailer,&nbsp;it costs&nbsp;about&nbsp;$25, and it will guarantee an improvement in crop production efficiency&nbsp;each growing season,&nbsp;before it needs to be “replaced”. You would think the extension office, Coops&nbsp;or ag retailers&nbsp;would be inundated with samples every spring, but unfortunately that is not the case.&nbsp;Several surveys&nbsp;from past&nbsp;years&nbsp;in the&nbsp;Southern &amp;&nbsp;Great Plains&nbsp;have continued to show that&nbsp;an overallsmall percentage of&nbsp;farmers&nbsp;soil test regularly,&nbsp;and some of those don’t even follow the soil test recommendation once it is received.&nbsp;Nothing that could be done offered a greater return on investment than what is possible from a $25&nbsp;soil test.&nbsp;Especially following a low yielding, drought that we experienced last year. Logic would tell us that there should be left-over fertilizer from the last growing season. The only way to know how much,&nbsp;is to&nbsp;properly take&nbsp;soil samples.&nbsp;The folks who study the adaptation of new technology would tell you that some will study their lesson,decide&nbsp;and quickly move toward early implementation of new technology. Some will watch closely until they see it is successful with others and then move toward implementation. Others will implement the new technology when they determine it is critical for their survival. And a last group will implement a new technology only when it becomes legally mandated.&nbsp;So, even if there was a cheap,&nbsp;simple&nbsp;add&nbsp;on&nbsp;that&nbsp;guaranteed to increase fuel efficiency there would still be those who would not make the effort to change. After decades of promoting soil testing I guess those of us who work in Extension Education&nbsp;and the commercial ag industry&nbsp;have witnessed this same reluctance to adapt a proven technology.&nbsp;But even after decades of promoting soil testing we won’t give up. Call your&nbsp;local&nbsp;county&nbsp;or district&nbsp;extension office, Coop or ag retailer&nbsp;for more information about the benefits of soil testing.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: It’s soil sampling time for summer crops, forages

It is always a treat to eat out at a favorite restaurant or community event, and as consumers, we expect the food to be safe. &nbsp;We must rely on the food handlers to provide the safest meal possible.&nbsp;

<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>It is always a treat to eat out at a favorite restaurant or community event, and as consumers, we expect the food to be safe. &nbsp;We must rely on the food handlers to provide the safest meal possible.&nbsp;K-State Research and Extension in partnership with the Kansas Restaurant and Hospitality Association provides training for all food handlers.&nbsp;The&nbsp;ServSafe&nbsp;program is a national certification program designed to teach safe handling practices to those who serve food to the public.ServSafe Food Handlers class is scheduled for Monday, March 20, from 1:30-4:30pm at the Cottonwood Extension Office at 601 Main in Hays. &nbsp;The class covers basic food safety, personal hygiene, preventing cross contamination, time and temperature, cleaning and sanitation. &nbsp;The course is&nbsp;for commercial food safety employees and non-profit volunteers. &nbsp;The cost for the course is $15 and covers the cost of the&nbsp;ServSafe®&nbsp;Food Handlers manual, training materials and refreshments. Registration is due by March 17,.&nbsp;&nbsp;Please call the office or email if you have any questions or want to register for the class.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&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>