October 15-21, 2023 the U.S. Department of Health and Human Services’ (HHS) Office on Women’s Health celebrates National Women’s Blood Pressure Awareness Week. The 2023 theme is "Getting to the Heart of It All."

The initiative aims to highlight best practices in blood pressure control, raise awareness about the significance of maintaining healthy blood pressure levels, and educate our communities about the contributing factors, and implications of high blood pressure.

A recent survey shows most women do not recognize that heart disease is their number one health threat. We know that many different factors contribute to blood pressure control and heart health.

Blood pressure is the force your blood puts on your artery walls. If this pressure is too high, called hypertension it can damage your heart over time. A blood pressure of less than 120 systolic and less than 80 diastolic is considered normal and healthy by the American Heart Association.

Lifestyle habits such as physical activity and nutrition play a large part in keeping your heart healthy. Many risk factors for developing high blood pressure are modifiable, which means you have the power to change them. Getting enough physical activity each week (150 minutes) and strength training twice a week are the current recommendations. The DASH (Dietary Approaches to Stop Hypertension) Diet and the Mediterranean Diet are two diets recommended for both heart and brain health.

Smoking, vaping and other tobacco use harms nearly every part of the body including the heart. Nicotine raises your heart rate and blood pressure. It’s never too late to quick smoking, vaping or using tobacco products.

Checking your blood pressure regularly is important. You can make an appointment with your health care provider or visit a blood pressure station. Purchasing a monitor and self-monitoring is also an option.

Managing Blood Pressure Before, During and After Pregnancy

Work with your provider before you get pregnant can set you up for success during and after pregnancy. During pregnancy discuss signs and symptoms of preeclampsia with your provider and self-monitor your blood pressure at home. If you experienced high blood pressure during pregnancy you are at risk of having other complications after birth. Pay attention to how you feel.

Link between Mental and Heart Health

Mental and physical health are closely related. People who experience chronic stress, depression, and anxiety for a long period of time are more likely to develop conditions like high blood pressure, which can lead to heart disease. It is also common for people to develop mental health conditions after having an event like a heart attack. Managing stress and mental health symptoms is important for proper heart health.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension , Cottonwood District. Courtesy photo" />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension , Cottonwood District. Courtesy photo</figcaption>
 </figure>October 15-21, 2023 the U.S. Department of Health and Human Services’ (HHS) Office on Women’s Health celebrates National Women’s Blood Pressure Awareness Week. The 2023 theme is "Getting to the Heart of It All."The initiative aims to highlight best practices in blood pressure control, raise awareness about the significance of maintaining healthy blood pressure levels, and educate our communities about the contributing factors, and implications of high blood pressure.A recent survey shows most women do not recognize that heart disease is their number one health threat. We know that many different factors contribute to blood pressure control and heart health.Know the NumbersBlood pressure is the force your blood puts on your artery walls. If this pressure is too high, called hypertension it can damage your heart over time. A blood pressure of less than 120 systolic and less than 80 diastolic is considered normal and healthy by the American Heart Association.Heart Healthy HabitsLifestyle habits such as physical activity and nutrition play a large part in keeping your heart healthy. Many risk factors for developing high blood pressure are modifiable, which means you have the power to change them. Getting enough physical activity each week (150 minutes) and strength training twice a week are the current recommendations. The DASH (Dietary Approaches to Stop Hypertension) Diet and the Mediterranean Diet are two diets recommended for both heart and brain health.Cut Out Tobacco UseSmoking, vaping and other tobacco use harms nearly every part of the body including the heart. Nicotine raises your heart rate and blood pressure. It’s never too late to quick smoking, vaping or using tobacco products.Monitor Your Blood PressureChecking your blood pressure regularly is important. You can make an appointment with your health care provider or visit a blood pressure station. Purchasing a monitor and self-monitoring is also an option.Managing Blood Pressure Before, During and After PregnancyWork with your provider before you get pregnant can set you up for success during and after pregnancy. During pregnancy discuss signs and symptoms of preeclampsia with your provider and self-monitor your blood pressure at home. If you experienced high blood pressure during pregnancy you are at risk of having other complications after birth. Pay attention to how you feel.Link between Mental and Heart HealthMental and physical health are closely related. People who experience chronic stress, depression, and anxiety for a long period of time are more likely to develop conditions like high blood pressure, which can lead to heart disease. It is also common for people to develop mental health conditions after having an event like a heart attack. Managing stress and mental health symptoms is important for proper heart health.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: National Women’s Blood Pressure Awareness Week

On this episode of the&nbsp;<a href="https://hayspost.com/category/post-podcast" target="_blank">Post Podcast</a>,&nbsp;94.3FM/1400AM The Morning Blend host Jeff Leiker discusses the upcoming Cottonwood Extension District coyote trapping and calling program with Agent Stacy Campbell.

<a href="https://www.google.com/search?q=coyote+hays+post#:~:text=Coyote%20program%20scheduled%20for%20Ellis,https%3A//hayspost.com%20%E2%80%BA%20posts">Read about the event here.</a>

<div><iframe title="Cottonwood Extension District plans coyote trapping, calling program Oct. 18" allowtransparency="true" height="600" width="100%" style="border: none; min-width: min(100%, 430px);height:600px;" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?i=tb2md-14d3b8d-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=600" loading="lazy" allowfullscreen=""></iframe></div>On this episode of the&nbsp;<a href="https://hayspost.com/category/post-podcast" target="_blank">Post Podcast</a>,&nbsp;94.3FM/1400AM The Morning Blend host Jeff Leiker discusses the upcoming Cottonwood Extension District coyote trapping and calling program with Agent Stacy Campbell.<a href="https://www.google.com/search?q=coyote+hays+post#:~:text=Coyote%20program%20scheduled%20for%20Ellis,https%3A//hayspost.com%20%E2%80%BA%20posts">Read about the event here.</a>

🎙 Post Podcast: Cottonwood Extension District plans coyote trapping, calling program Oct. 18

On Wednesday, Cottonwood Extension District will be hosting a free coyote trapping and predator calling program by Wildlife Specialist Drew Ricketts starting at 6:30 p.m. The meeting will be held at Hays Agricultural Research Center auditorium, 1232 240th Avenue.&nbsp;

During his program, he will discuss coyote biology, helping people to better understand their movements, vocalizations, and diet among other topics. He will also discuss tips and methods on trapping and calling coyotes including the proper use of mouth and electronic calls. 

If you need further information call 785-628-9430. 

If you enjoy the outdoors, or more specifically enjoy hunting coyotes, don’t miss out on this event! All interested people are invited to attend.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697207210774.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>Cottonwood Extension DistrictOn Wednesday, Cottonwood Extension District will be hosting a free coyote trapping and predator calling program by Wildlife Specialist Drew Ricketts starting at 6:30 p.m. The meeting will be held at Hays Agricultural Research Center auditorium, 1232 240th Avenue.&nbsp;During his program, he will discuss coyote biology, helping people to better understand their movements, vocalizations, and diet among other topics. He will also discuss tips and methods on trapping and calling coyotes including the proper use of mouth and electronic calls. If you need further information call 785-628-9430. If you enjoy the outdoors, or more specifically enjoy hunting coyotes, don’t miss out on this event! All interested people are invited to attend.

Coyote trapping, predator calling course Wed. in Hays

Shopping for healthy foods has become more difficult than ever. As new products continue to hit the shelves, claims found on food packaging can be challenging to navigate. Many health buzzwords can make a person think that a certain food is better than another, but that’s not always the case. This is why it is always important to read food labels and ingredient lists.

No matter the branding, healthy foods are likely low in saturated fats, sodium, and added sugars. 

Saturated fats are okay in small amounts but too much can cause cholesterol to build up in your arteries. 

Sodium is hidden in most packaged foods, and it leads to high blood pressure. In fact, most Americans consume almost 150% above the recommended sodium daily intake, and to no surprise, more than 122 million Americans have high blood pressure. 

Sugar found in naturally occurring foods such as fruit and milk are good for your body. These naturally occurring sugars are included in the “Total Sugars” on a food label which you don’t need to fret about too much. On the other hand, “Added Sugars” are not natural, and you should keep an eye out for them. A few common examples are high fructose corn syrup, cane juice, and malt syrup.

No matter the marketing, understanding food labels will help you know if a product is truly a good option. Nonetheless, there are many terms out there that may confuse shoppers. Let’s take a look at a few:

Light: You may assume that a product labeled “light” has fewer calories, but it can actually refer to the flavor- not the nutrition content.

Made with real fruit: Manufacturers do not have to include the percentage of fruit included in an item. In fact, a product “made with real fruit” can have as little as 1% of real fruit.

Multigrain/ Wheat: Just because a product label includes “multigrain” or “wheat” does not mean that it is 100% whole grain. Whole grains include more fiber, are less processed, and keep you fuller for longer. Checking the ingredient list to ensure a product is not made with enriched flour and is 100% whole grain is worthwhile.

Superfoods: The “superfood” marketing scheme can be applied to any food that is nutrient-dense. Many superfood products claim to have cancer-fighting properties, but there is little scientific basis to confirm this. It is certainly true that a balanced diet full of unprocessed, vitamin-rich foods can reduce the risk of cancer, but it is unlikely that any single product will have this impact.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/6/1687379885179.png" alt="Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District." />
 <figcaption>Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District.</figcaption>
 </figure>Shopping for healthy foods has become more difficult than ever. As new products continue to hit the shelves, claims found on food packaging can be challenging to navigate. Many health buzzwords can make a person think that a certain food is better than another, but that’s not always the case. This is why it is always important to read food labels and ingredient lists.No matter the branding, healthy foods are likely low in saturated fats, sodium, and added sugars. Saturated fats are okay in small amounts but too much can cause cholesterol to build up in your arteries. Sodium is hidden in most packaged foods, and it leads to high blood pressure. In fact, most Americans consume almost 150% above the recommended sodium daily intake, and to no surprise, more than 122 million Americans have high blood pressure. Sugar found in naturally occurring foods such as fruit and milk are good for your body. These naturally occurring sugars are included in the “Total Sugars” on a food label which you don’t need to fret about too much. On the other hand, “Added Sugars” are not natural, and you should keep an eye out for them. A few common examples are high fructose corn syrup, cane juice, and malt syrup.No matter the marketing, understanding food labels will help you know if a product is truly a good option. Nonetheless, there are many terms out there that may confuse shoppers. Let’s take a look at a few:Light: You may assume that a product labeled “light” has fewer calories, but it can actually refer to the flavor- not the nutrition content.Made with real fruit: Manufacturers do not have to include the percentage of fruit included in an item. In fact, a product “made with real fruit” can have as little as 1% of real fruit.Multigrain/ Wheat: Just because a product label includes “multigrain” or “wheat” does not mean that it is 100% whole grain. Whole grains include more fiber, are less processed, and keep you fuller for longer. Checking the ingredient list to ensure a product is not made with enriched flour and is 100% whole grain is worthwhile.Superfoods: The “superfood” marketing scheme can be applied to any food that is nutrient-dense. Many superfood products claim to have cancer-fighting properties, but there is little scientific basis to confirm this. It is certainly true that a balanced diet full of unprocessed, vitamin-rich foods can reduce the risk of cancer, but it is unlikely that any single product will have this impact.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. You may reach her at 620-793-1910 or krwinkel@ksu.edu.&nbsp;

WINKEL: How to navigate healthy food marketing

In less than a decade, there has been a shift in land ownership trends in Kansas.

“There is a growing demographic of landowners in Kansas that are becoming more geographically and generationally removed from agriculture,” said Robin Reid, an agricultural economist at Kansas State University.

Reid cites data from 2015 indicating that 85% of Kansas land was owned by people living in the state. Research is ongoing, she says, but in 2022, data suggests a notable shift in land being owned by people who live outside the state’s borders.

“Some of that is due to inheritance and some of that is due to people purchasing land – especially hunting ground,” Reid said. “But we also know the No. 1 question in our county extension offices across the state is from landowners wanting to know the going rates for land leases and information on Kansas lease law.” Reid said K-State is hosting the first-ever Kansas Landowner Conference on Nov. 10 to address challenges related to land ownership in Kansas. She notes that in addition to helping landowners build networks and learn about land management, the program includes information on:

· Agricultural land market conditions · Land lease management · Property tax regulations

Registration and more information on the conference is available at <a href="https://www.agmanager.info/Landowner">www.agmanager.info/Landowner</a> through Nov. 1.

“There is so much that we want to emphasize about having a good relationship between a landowner and their tenant,” Reid said. “Open communication and getting a lease in writing will help to streamline the process of managing a land lease and avoiding conflict.”

Ashlee Westerhold, director of the Office of Farm and Ranch Transition in K-State’s Department of Agricultural Economics, will also be presenting during the conference. She said that 2 in 3 – 66% - Kansas farms are owned and operated by someone age 55 or older.

“So, if you think about that,” she said, “in the next 15 years as landowners head towards 70 years old, they will be retiring or thinking about transferring land. We’re going to see a huge wave of ownership transfer from one generation to the next.”

In her current role, Westerhold said she works with many families who are inheriting farmland while living in Kansas City, Wichita or other large cities.

“They do not necessarily have plans to come back to the farm, but they want to keep ownership,” she said. “And it’s important to have conversations about transition and succession even though these children might not live on the farm someday. We’re helping them become better landowners once they inherit the farm.”

More information on land-related issues also is available from the K-State Department of Agricultural Economics website, AgManager.info then click onto the Farm Management tab.

Article written by Pat Melgares, K-State News Service.

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 is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. Courtesy photso" />
 <figcaption>Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. Courtesy photso</figcaption>
 </figure>In less than a decade, there has been a shift in land ownership trends in Kansas.“There is a growing demographic of landowners in Kansas that are becoming more geographically and generationally removed from agriculture,” said Robin Reid, an agricultural economist at Kansas State University.Reid cites data from 2015 indicating that 85% of Kansas land was owned by people living in the state. Research is ongoing, she says, but in 2022, data suggests a notable shift in land being owned by people who live outside the state’s borders.“Some of that is due to inheritance and some of that is due to people purchasing land – especially hunting ground,” Reid said. “But we also know the No. 1 question in our county extension offices across the state is from landowners wanting to know the going rates for land leases and information on Kansas lease law.” Reid said K-State is hosting the first-ever Kansas Landowner Conference on Nov. 10 to address challenges related to land ownership in Kansas. She notes that in addition to helping landowners build networks and learn about land management, the program includes information on:· Agricultural land market conditions · Land lease management · Property tax regulations Registration and more information on the conference is available at <a href="https://www.agmanager.info/Landowner">www.agmanager.info/Landowner</a> through Nov. 1.“There is so much that we want to emphasize about having a good relationship between a landowner and their tenant,” Reid said. “Open communication and getting a lease in writing will help to streamline the process of managing a land lease and avoiding conflict.”Ashlee Westerhold, director of the Office of Farm and Ranch Transition in K-State’s Department of Agricultural Economics, will also be presenting during the conference. She said that 2 in 3 – 66% - Kansas farms are owned and operated by someone age 55 or older.“So, if you think about that,” she said, “in the next 15 years as landowners head towards 70 years old, they will be retiring or thinking about transferring land. We’re going to see a huge wave of ownership transfer from one generation to the next.”In her current role, Westerhold said she works with many families who are inheriting farmland while living in Kansas City, Wichita or other large cities.“They do not necessarily have plans to come back to the farm, but they want to keep ownership,” she said. “And it’s important to have conversations about transition and succession even though these children might not live on the farm someday. We’re helping them become better landowners once they inherit the farm.”More information on land-related issues also is available from the K-State Department of Agricultural Economics website, AgManager.info then click onto the Farm Management tab.Article written by Pat Melgares, K-State News Service.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: Number of absentee owners rising in the state, say K-State agricultural economists

On Wednesday, October 18 Cottonwood Extension District will be hosting a free coyote trapping and predator calling program by Wildlife Specialist Drew Ricketts starting at 6:30 p.m. The meeting will be held at Hays Agricultural Research Center auditorium, 1232 240th Avenue, Hays. 

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697207210774.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>Cottonwood ExtensionOn Wednesday, October 18 Cottonwood Extension District will be hosting a free coyote trapping and predator calling program by Wildlife Specialist Drew Ricketts starting at 6:30 p.m. The meeting will be held at Hays Agricultural Research Center auditorium, 1232 240th Avenue, Hays. During his program, he will discuss coyote biology, helping people to better understand their movements, vocalizations, and diet among other topics. He will also discuss tips and methods on trapping and calling coyotes including the proper use of mouth and electronic calls. If you need further information call 785-628-9430. If you enjoy the outdoors, or more specifically enjoy hunting coyotes, don’t miss out on this event! All interested people are invited to attend.

Coyote program scheduled for Ellis County

On this episode of the&nbsp;<a href="https://hayspost.com/category/post-podcast" target="_blank">Post Podcast</a>,&nbsp;94.3FM/1400AM The Morning Blend host Jeff Leiker discusses the upcoming Cottonwood Extension District regional community visit with Family and Community Wellness Agent Monique Koerner.

<div><iframe title="Cottonwood Extension District prepares for regional community visit" allowtransparency="true" height="600" width="100%" style="border: none; min-width: min(100%, 430px);height:600px;" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?i=7hz99-14d0f5e-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=600" loading="lazy" allowfullscreen=""></iframe></div>On this episode of the&nbsp;<a href="https://hayspost.com/category/post-podcast" target="_blank">Post Podcast</a>,&nbsp;94.3FM/1400AM The Morning Blend host Jeff Leiker discusses the upcoming Cottonwood Extension District regional community visit with Family and Community Wellness Agent Monique Koerner.

🎙 Post Podcast: Cottonwood Extension District prepares for regional community visit

Cool fall days are in our future, which means we will start spending more time indoors. This change will increase our exposure to bacteria and viruses that can lead to illness. The good news is that if we are aware of our habits, we can help prevent getting sick!

One key habit is proper handwashing, and it reduces respiratory illnesses, like colds, in the general population by 16-21%. There are promising results from handwashing, and if we teach children good hand- hygiene, we can further reduce the spread of disease! Here are a few simple tips to share with your kids:

1. Wash your hands multiple times throughout the day. This includes before and after eating, after using the restroom, and after blowing your nose, coughing, or sneezing.

2. Wash your hands for at least 20 seconds. Hum “Happy Birthday” twice through to make sure you scrub long enough.

3. Lather with soap and water. Soap is a detergent that removes bacteria and dirt when it is lathered, so using enough soap is key in removing germs.

4. Scrub every part of your hand. If you don’t think about it, it is easy to miss the tops of your hands, under your nails, and between your fingers. Bacteria will build up if you don’t reach every part!

5. In public places, there are many objects that are in constant use such as door handles and water fountains. Using your paper towel to access these areas after you’ve washed can help to reduce exposure to germs.

6. At home, change out cloth hand towels often to limit the build-up of dirt and bacteria. This will keep your hands clean for longer!

7. Consider hanging small posters above sinks to remind kids of proper handwashing techniques.

Staying healthy throughout the fall is challenging, so get a head start with proper handwashing to reduce your family’s risk of getting sick.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/6/1687379885179.png" alt="Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension , Cottonwood District. Courtesy photo" />
 <figcaption>Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension , Cottonwood District. Courtesy photo</figcaption>
 </figure>Cool fall days are in our future, which means we will start spending more time indoors. This change will increase our exposure to bacteria and viruses that can lead to illness. The good news is that if we are aware of our habits, we can help prevent getting sick!One key habit is proper handwashing, and it reduces respiratory illnesses, like colds, in the general population by 16-21%. There are promising results from handwashing, and if we teach children good hand- hygiene, we can further reduce the spread of disease! Here are a few simple tips to share with your kids:1. Wash your hands multiple times throughout the day. This includes before and after eating, after using the restroom, and after blowing your nose, coughing, or sneezing.2. Wash your hands for at least 20 seconds. Hum “Happy Birthday” twice through to make sure you scrub long enough.3. Lather with soap and water. Soap is a detergent that removes bacteria and dirt when it is lathered, so using enough soap is key in removing germs.4. Scrub every part of your hand. If you don’t think about it, it is easy to miss the tops of your hands, under your nails, and between your fingers. Bacteria will build up if you don’t reach every part!5. In public places, there are many objects that are in constant use such as door handles and water fountains. Using your paper towel to access these areas after you’ve washed can help to reduce exposure to germs.6. At home, change out cloth hand towels often to limit the build-up of dirt and bacteria. This will keep your hands clean for longer!7. Consider hanging small posters above sinks to remind kids of proper handwashing techniques.Staying healthy throughout the fall is challenging, so get a head start with proper handwashing to reduce your family’s risk of getting sick.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. You may reach her at 620-793-1910 or krwinkel@ksu.edu.&nbsp;

WINKEL: Healthy family habits: Hand washing

As the calendar turns over to October it reminds me of Breast Cancer Awareness month and cooler weather. 

It is very likely that you or someone you know has been affected by breast cancer. According to the Center for Disease Control and Prevention (CDC), in the United States breast cancer is the second most common cancer in women after skin cancer. Cancer is also one of the leading causes of death in the United States, ranking second only after heart disease. One in every four deaths is due to cancer. While there are a lot of risks for cancer that are outside of our control, such as our genetics, gender, and age, there are many lifestyle choices we can make to reduce risk.

First, achieve and maintain a healthy weight. I know! Easier said than done. This is especially important as we get older. Two other choices that can help lower risk for breast cancer, as well as achieve a healthy weight, is to eat a diet rich in whole foods such as fruits, vegetables, and whole grains and get plenty of exercise. Avoiding alcohol or consuming one drink or less per day will also lower your risk of breast cancer. Sometimes making healthy choices can seem overwhelming, especially when life gets stressful. Start small and build on what you are able to accomplish. Perhaps just pick one thing you would like to change and work on that for a few weeks or months.

While breast cancer risk increases as we age and those over age 50 are at increased risk, there are some things that younger women can do in addition to healthy lifestyle choices listed above. Having children and breastfeeding can help protect yourself from breast cancer. When women are pregnant and breastfeeding their hormone levels are different which can reduce risk of breast cancer later on in life. There is a dose response effect as well, the longer you breastfeed, the lower your risk of breast cancer. This may be a real motivation for some women to breastfeed their children or maybe the motivation to keep going when the baby wakes up again in the middle of the night. Remembering that there are benefits for you, mom, that may help you stay strong and not give up.

Here at the Cottonwood Extension District we want to give you the education and tools to help you lead a better, healthier life. We have resources and tools to share with you. We are your partner to a healthier lifestyle.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension , Cottonwood District. Courtesy photo" />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension , Cottonwood District. Courtesy photo</figcaption>
 </figure>As the calendar turns over to October it reminds me of Breast Cancer Awareness month and cooler weather. It is very likely that you or someone you know has been affected by breast cancer. According to the Center for Disease Control and Prevention (CDC), in the United States breast cancer is the second most common cancer in women after skin cancer. Cancer is also one of the leading causes of death in the United States, ranking second only after heart disease. One in every four deaths is due to cancer. While there are a lot of risks for cancer that are outside of our control, such as our genetics, gender, and age, there are many lifestyle choices we can make to reduce risk.First, achieve and maintain a healthy weight. I know! Easier said than done. This is especially important as we get older. Two other choices that can help lower risk for breast cancer, as well as achieve a healthy weight, is to eat a diet rich in whole foods such as fruits, vegetables, and whole grains and get plenty of exercise. Avoiding alcohol or consuming one drink or less per day will also lower your risk of breast cancer. Sometimes making healthy choices can seem overwhelming, especially when life gets stressful. Start small and build on what you are able to accomplish. Perhaps just pick one thing you would like to change and work on that for a few weeks or months.While breast cancer risk increases as we age and those over age 50 are at increased risk, there are some things that younger women can do in addition to healthy lifestyle choices listed above. Having children and breastfeeding can help protect yourself from breast cancer. When women are pregnant and breastfeeding their hormone levels are different which can reduce risk of breast cancer later on in life. There is a dose response effect as well, the longer you breastfeed, the lower your risk of breast cancer. This may be a real motivation for some women to breastfeed their children or maybe the motivation to keep going when the baby wakes up again in the middle of the night. Remembering that there are benefits for you, mom, that may help you stay strong and not give up.Here at the Cottonwood Extension District we want to give you the education and tools to help you lead a better, healthier life. We have resources and tools to share with you. We are your partner to a healthier lifestyle.

KOERNER: Breast cancer and how to lower your risk

It is well understood that weather patterns can have a significant impact on grasshopper populations year to year. Warm, dry weather increases the survival of nymphs and adult grasshoppers, leading to increased egg production during the growing season, while cool, wet weather promotes fungal pathogens that can reduce egg and nymph survival. 

Another factor influencing grasshopper populations is an abundance of food, especially broadleaf weeds. A diet high in these forbs leads to greater nymph survival, faster growth, larger adult grasshoppers, and increased egg production. The abundance of weeds therefore can likely contribute to the noticeable number and diversity of grasshoppers currently being observed. As these weedy sources of food are exhausted or controlled, grasshoppers may shift their grazing over to anything still growing in the landscape. 

In areas with greater grasshopper pressure, seedling alfalfa and wheat could be at risk.

Before planting alfalfa, treatment should be considered if there are 15 or more grasshoppers per square yard around the planting area. Once planted and growing, consider treatment if 3-5 grasshoppers per square yard are found in the seedling alfalfa stand.

Vegetated borders around areas where wheat will be planted should be scouted ten days before planting. Consider treating those borders if there are 7 to 12 grasshoppers per square yard. Once growing, three or more grasshoppers per square yard within the field can destroy seedling wheat stands. If grasshopper populations are low to moderate, seed treatments can protect emerging wheat plants for several weeks if products are applied at the highest registered rate. Seed treatments will be less effective under severe grasshopper pressure. Avoid planting too early, as this will help reduce the time that wheat must be protected.

Please refer to the most recent Alfalfa and Wheat Insect Management Guides for specific control information. Simply type into your internet browser Alfalfa Insect Management Guide KSU or Wheat Insect Management Guide KSU.

Stacy Campbell is a crop production extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="Stacy Campbell is a crop production extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. Courtesy photo" />
 <figcaption>Stacy Campbell is a crop production extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. Courtesy photo</figcaption>
 </figure>It is well understood that weather patterns can have a significant impact on grasshopper populations year to year. Warm, dry weather increases the survival of nymphs and adult grasshoppers, leading to increased egg production during the growing season, while cool, wet weather promotes fungal pathogens that can reduce egg and nymph survival. Another factor influencing grasshopper populations is an abundance of food, especially broadleaf weeds. A diet high in these forbs leads to greater nymph survival, faster growth, larger adult grasshoppers, and increased egg production. The abundance of weeds therefore can likely contribute to the noticeable number and diversity of grasshoppers currently being observed. As these weedy sources of food are exhausted or controlled, grasshoppers may shift their grazing over to anything still growing in the landscape. In areas with greater grasshopper pressure, seedling alfalfa and wheat could be at risk.Before planting alfalfa, treatment should be considered if there are 15 or more grasshoppers per square yard around the planting area. Once planted and growing, consider treatment if 3-5 grasshoppers per square yard are found in the seedling alfalfa stand.Vegetated borders around areas where wheat will be planted should be scouted ten days before planting. Consider treating those borders if there are 7 to 12 grasshoppers per square yard. Once growing, three or more grasshoppers per square yard within the field can destroy seedling wheat stands. If grasshopper populations are low to moderate, seed treatments can protect emerging wheat plants for several weeks if products are applied at the highest registered rate. Seed treatments will be less effective under severe grasshopper pressure. Avoid planting too early, as this will help reduce the time that wheat must be protected.Please refer to the most recent Alfalfa and Wheat Insect Management Guides for specific control information. Simply type into your internet browser Alfalfa Insect Management Guide KSU or Wheat Insect Management Guide KSU.Stacy Campbell is a crop production extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension.&nbsp;

CAMPBELL: Grasshoppers abundant in many areas of Kansas

On Wednesday, October 18 Cottonwood Extension District will be hosting&nbsp;a free Coyote Trapping and Predator Calling&nbsp;program by Wildlife Specialist Drew Ricketts starting at 6:30 p.m. 

The meeting will be held at Hays Agricultural Research Center auditorium, 1232 240th&nbsp;Avenue. &nbsp;

During his program, Ricketts  will discuss coyote biology, helping people to better understand their movements, vocalizations, and diet among other topics.&nbsp;He will also discuss tips and methods on trapping and calling coyotes including the proper use of mouth and electronic calls.&nbsp;

For further information call 785-628-9430. 

If you enjoy the outdoors, or more specifically enjoy hunting coyotes, don’t miss out on this event!&nbsp;All interested people are invited to attend.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/9/1695669307417.jpeg" alt="Photo by Kansas Dept. of Wildlife and Parks" />
 <figcaption>Photo by Kansas Dept. of Wildlife and Parks</figcaption>
 </figure>SubmittedOn Wednesday, October 18 Cottonwood Extension District will be hosting&nbsp;a free Coyote Trapping and Predator Calling&nbsp;program by Wildlife Specialist Drew Ricketts starting at 6:30 p.m. The meeting will be held at Hays Agricultural Research Center auditorium, 1232 240th&nbsp;Avenue. &nbsp;During his program, Ricketts will discuss coyote biology, helping people to better understand their movements, vocalizations, and diet among other topics.&nbsp;He will also discuss tips and methods on trapping and calling coyotes including the proper use of mouth and electronic calls.&nbsp;For further information call 785-628-9430. If you enjoy the outdoors, or more specifically enjoy hunting coyotes, don’t miss out on this event!&nbsp;All interested people are invited to attend.

Free coyote trapping, predator calling program Oct. 18 in Hays

October 1-7 is an exciting time as 4-H families across the nation celebrate National 4-H Week. 

According to the National 4-H website, 4-H was established as Youth Clubs in 1902 with agricultural after-school clubs focused on particular ag products such as tomatoes or corn. The passage of the Smith-Lever Act in 1914 created the Cooperative Extension System at USDA and nationalized 4-H. By 1914, 4-H Clubs were formed and the clover emblem was adopted. 

The Cooperative Extension System is a partnership of the National Institute of Food and Agriculture within the USDA, more than 100 land-grant universities and more than 3,000 county offices across the nation, including all 105 counties in Kansas. Cooperative Extension combines the expertise and resources of federal, state, and local governments to meet the need for research, knowledge, and educational programs. 

In 4-H, we believe in the power of young people. We see that every child has valuable strengths and real influence to improve the world around us.

On September 26, I was joined by 4-H Ambassador Ailey Williams to address the Barton County Commission. 

We were delighted with Proclamation 2023-13 which states, in part, “4-H, as delivered by Cooperative Extension – a community of more than 100 public universities across the nation that provides experiences where young people have taken on critical societal issues, such as addressing community health inequities, engaging in civil discourse, and advocating for equity and inclusion for all; and whereas, National 4-H Week showcases the incredible experiences that 4-H offers young people, and highlights the remarkable 4-H youth in Kansas and throughout America who work each day to make a positive impact on those around them. Now, therefore, be it proclaimed by the Board of County Commissioners of Barton County, Kansas, that October 1-7, 2023 is hereby known as National 4-H Week throughout Barton County; and further, that the Commission recognizes the importance of using the Head, Heart, Hands, and Health, the four core values of the 4-H mission, to make the best better….”

If you know of a young person who would benefit from the opportunities of 4-H, enrollment for the new year began October 1. The Cottonwood Extension District offers eight community clubs in Barton County and over 40 project areas from art&nbsp;to woodworking for youth to explore, learn, and grow. 

More information can be found at our website cottonwood.k-state.edu or by calling one of our offices.

If you happen to be in our Ellis County area, 4-H members will have several displays around the county.

Community service and citizenship are hallmarks of the 4-H program. "48 Hours of 4-H" is a state-wide service challenge. 

Cottonwood-Barton 4-H families will meet at the 4-H Educational Buildings on Sunday, Oct. 8 to clean up and work on a variety of projects. 

Previous projects have included cleanup at Great Bend-Brit Spaugh Zoo and the making cookies for county-wide emergency service personnel. Many individual clubs will take on separate projects in their town. Teaching youth the value of giving back to their communities helps all communities be stronger and to develop the leaders needed to not just survive but to thrive.

Keep learning. Keep showing grace and kindness.

Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District, Barton Office at 620-793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District.&nbsp;" />
 <figcaption>Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District.&nbsp;</figcaption>
 </figure>October 1-7 is an exciting time as 4-H families across the nation celebrate National 4-H Week. According to the National 4-H website, 4-H was established as Youth Clubs in 1902 with agricultural after-school clubs focused on particular ag products such as tomatoes or corn. The passage of the Smith-Lever Act in 1914 created the Cooperative Extension System at USDA and nationalized 4-H. By 1914, 4-H Clubs were formed and the clover emblem was adopted. The Cooperative Extension System is a partnership of the National Institute of Food and Agriculture within the USDA, more than 100 land-grant universities and more than 3,000 county offices across the nation, including all 105 counties in Kansas. Cooperative Extension combines the expertise and resources of federal, state, and local governments to meet the need for research, knowledge, and educational programs. In 4-H, we believe in the power of young people. We see that every child has valuable strengths and real influence to improve the world around us.On September 26, I was joined by 4-H Ambassador Ailey Williams to address the Barton County Commission. We were delighted with Proclamation 2023-13 which states, in part, “4-H, as delivered by Cooperative Extension – a community of more than 100 public universities across the nation that provides experiences where young people have taken on critical societal issues, such as addressing community health inequities, engaging in civil discourse, and advocating for equity and inclusion for all; and whereas, National 4-H Week showcases the incredible experiences that 4-H offers young people, and highlights the remarkable 4-H youth in Kansas and throughout America who work each day to make a positive impact on those around them. Now, therefore, be it proclaimed by the Board of County Commissioners of Barton County, Kansas, that October 1-7, 2023 is hereby known as National 4-H Week throughout Barton County; and further, that the Commission recognizes the importance of using the Head, Heart, Hands, and Health, the four core values of the 4-H mission, to make the best better….”If you know of a young person who would benefit from the opportunities of 4-H, enrollment for the new year began October 1. The Cottonwood Extension District offers eight community clubs in Barton County and over 40 project areas from art&nbsp;to woodworking for youth to explore, learn, and grow. More information can be found at our website cottonwood.k-state.edu or by calling one of our offices.If you happen to be in our Ellis County area, 4-H members will have several displays around the county.Community service and citizenship are hallmarks of the 4-H program. "48 Hours of 4-H" is a state-wide service challenge. Cottonwood-Barton 4-H families will meet at the 4-H Educational Buildings on Sunday, Oct. 8 to clean up and work on a variety of projects. Previous projects have included cleanup at Great Bend-Brit Spaugh Zoo and the making cookies for county-wide emergency service personnel. Many individual clubs will take on separate projects in their town. Teaching youth the value of giving back to their communities helps all communities be stronger and to develop the leaders needed to not just survive but to thrive.Keep learning. Keep showing grace and kindness.Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District, Barton Office at 620-793-1910.

BERAN: It's 4-H enrollment time

The following are the district football assignments for the 2024 and 2025 football seasons. For additional information concerning scheduling, brackets, district chairpersons, etc., see pages 17-18 of the <a href="https://www.kshsaa.org/Publications/Football.pdf">2023 KSHSAA Football Manual</a>. Each district is to select a district chairperson and that person’s name should be forwarded to the KSHSAA as soon as the district chairperson has been selected.

District 1: Buffalo-Altoona Midway, Chetopa, LeRoy-Southern Coffey County,&nbsp;Melvern-Marais Des Cygnes Valley, Peabody-Burns

District 2: Burrton, Chase, Cunningham, Otis-Bison, Southern Cloud (Miltonvale/Glasco), Tescott

District 3: Ingalls, Kiowa-South Barber, Moscow, Rolla, Rozel-Pawnee Heights

District 4: Almena-Northern Valley, Bird City-Cheylin, Ransom-Western Plains/Healy, Rexford-Golden Plains, Weskan, Winona-Triplains/Brewster

District 1: Colony-Crest, Moran-Marmaton Valley, St. Paul, Waverly

District 2: Burlingame, Hartford, Lebo, Lost Springs-Centre, Rural Vista (Hope/White City)

District 3: Axtell, Frankford, Hanover, Randolph-Blue Valley, Wakefield

District 4: Beloit-St. John’s/Tipton Catholic, Kensington-Thunder Ridge, Linn, Osborne, Scandia-Pike Valley

District 5: Attica/Argonia, Hutchinson-Central Christian, Langdon-Fairfield, Norwich, Pretty Prairie

District 6: Jetmore-Hodgeman County, Macksville, Stafford, St. John-Hudson, Victoria

District 7: Ashland, Bucklin, Deerfield, Minneola, Satanta

District 8: Dighton, Grainfield-Wheatland/Grinnell, Logan/Palco, Sharon Springs-Wallace County, Tribune-Greeley County

District 1: Arma-Northeast, Burden-Central, Cedar Vale/Dexter, Howard-West Elk, Oswego, Sedan

District 2: Allen-Northern Heights, Cottonwood Falls-Chase County, Lyndon, Madison/Hamilton, Rosalia-Flint hills, Yates Center

District 3: Brookville-Ell Saline, Canton-Galva, Claflin-Central Plains, Goessel, Little River, Solomon

District 4: Clifton-Clyde, Downs-Lakeside, Lincoln, Mankato-Rock Hills, Sylvan-Lucas Unified, Washington County

District 5: Coldwater-South Central, Greensburg-Kiowa County, Oxford, Pratt-Skyline, Udall, Wichita-The Independent

District 6: Elkhart, Kinsley, Meade, Montezuma-South Gray, Spearville, Sublette

District 7: Ellis, La Crosse, Leoti-Wichita County, Ness City, Quinter, WaKeeney-Trego Community

District 8: Atwood-Rawlins County, Hill City, Hoxie, Oberlin-Decatur Community, St. Francis, Stockton

District 1: Cherokee-Southeast, Erie, Mound City-Jayhawk Linn, Pittsburg-St. Mary’s Colgan, Pleasanton, Uniontown

District 2: Eskridge-Mission Valley, Olpe, Rossville, Shawnee-Marantha Christian Academy, Topeka-Cair Paravel Latin School, Wabaunsee

District 3: Easton-Pleasant Ridge, Jackson Heights, McLouth, Onaga, Valley Falls, Winchester-Jefferson County North

District 4: Atchison-Maur Hill Mount Academy, Centralia, Highland-Doniphan West, Horton, Troy, Wathena-Riverside

District 5: Belleville-Republic County, Bennington, Blue Rapids-Valley Heights, Herington, Salina-Sacred Heart

District 6: Inman, Marion, Moundridge, Sedgwick, Whitewater-Remington

District 7: Conway Springs, Ellinwood, Hutchinson-Trinity Catholic, Medicine Lodge, South Sumner (Caldwell/South Haven), Sterling

District 8: Hays-Thomas More Prep-Marian, Johnson-Stanton County, Oakley, Plainville/Natoma, Smith Center, Syracuse

District 1: Caney Valley, Cherryvale, Fredonia/Elk Valley, Galena, Riverton

District 2: Eureka, Humboldt, Leon-Bluestem, Pomona-West Franklin, Richmond-Central Heights

District 3: Council Grove, Osage City, Riley County, Silver Lake, St. Marys

District 4: Effingham-Atchison County, Hoyt-Royal Valley, Oskaloosa, Sabetha, Seneca-Nemaha Central

District 5: Belle Plaine, Douglass, Garden Plain, Haven, Kingman

District 6: Ellsworth, Gypsum-SE of Saline, Halstead, Hillsboro, Lyons

District 7: Beloit, Minneapolis, Norton Community, Phillipsburg, Russell

District 8: Cimarron, Hoisington, Kismet-Southwestern Heights, Larned, Lakin

District 1: Baxter Springs, Columbus, Frontenac, Neodesha, Parsons

District 2: Burlington, Garnett-Anderson County, Girard, Iola, LaCygne-Prairie View

District 3: Baldwin, Kansas City-Bishop Ward, Osawatomie, Santa Fe Trail, Wellsville

District 4: Hiawatha, Holton, Meriden-Jefferson West, Perry Lecompton/Bishop Seabury, Topeka-Hayden

District 5: Chapman, Clay Center Community, Concordia, Marysville, St. George-Rock Creek

District 6: Andale, Hesston, Lindsborg-Smoky Valley, Nickerson, Wichita-Trinity Academy

District 7: Anthony-Harper/Chaparral, Cheney, Clearwater, Pratt, Wichita-Collegiate

District 8: Colby, Goodland, Holcomb, Hugoton, Scott Community

East:&nbsp;Altamont-Labette County, Atchison, Bonner Springs, Chanute, Coffeyville-Field Kindley, Eudora, Fort Scott, Kansas City-FL Schlagle, Kansas City-Piper, Kansas City-Sumner Academy, Lansing, Louisburg, Ottawa, Paola, Shawnee Mission-Bishop Miege, Tonganoxie

West:&nbsp;Abilene, Andover-Central, Arkansas City, Augusta, Buhler, El Dorado, Independence, McPherson, Mulvane, Rose Hill, Towanda-Circle, Ulysses, Wamego, Wellington, Wichita-Kapaun Mt. Carmel, Winfield

East:&nbsp;Basehor-Linwood, De Soto, Kansas City-JC Harmon, Kansas City-Turner, Kansas City-Washington, Leavenworth, Lenexa-St. James Academy, Overland Park-Blue Valley, Overland Park-Blue Valley North, Overland Park-Blue Valley Southwest, Overland Park-St. Thomas Aquinas, Pittsburg, Shawnee-Mill Valley, Spring Hill, Tecumseh-Shawnee Heights, Topeka-Highland Park

West:&nbsp;Andover, Emporia, Goddard, Goddard-Eisenhower, Great Bend, Hays, Hutchinson, Liberal, Maize South, Newton, Salina-Central, Salina-South, Topeka-Seaman, Topeka West, Valley Center, Wichita-Bishop Carroll

East:&nbsp;Gardner Edgerton, Kansas City-Wyandotte, Lawrence, Lawrence-Free State, Olathe East, Olathe North, Olathe Northwest, Olathe South, Olathe West, Overland Park-Blue Valley Northwest, Overland Park-Blue Valley West, Shawnee Mission East, Shawnee Mission North, Shawnee Mission Northwest, Shawnee Mission South, Shawnee Mission West

West:&nbsp;Derby, Dodge City, Garden City, Haysville-Campus, Junction City, Maize, Manhattan, Topeka, Topeka-Washburn Rural, Wichita-East, Wichita-Heights, Wichita-North, Wichita-Northwest, Wichita-South, Wichita-Southeast, Wichita-West

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1696434542322.png" alt="" />
 <figcaption></figcaption>
 </figure>KSHSAAThe following are the district football assignments for the 2024 and 2025 football seasons. For additional information concerning scheduling, brackets, district chairpersons, etc., see pages 17-18 of the <a href="https://www.kshsaa.org/Publications/Football.pdf">2023 KSHSAA Football Manual</a>. Each district is to select a district chairperson and that person’s name should be forwarded to the KSHSAA as soon as the district chairperson has been selected.6-PLAYERDistrict 1: Buffalo-Altoona Midway, Chetopa, LeRoy-Southern Coffey County,&nbsp;Melvern-Marais Des Cygnes Valley, Peabody-BurnsDistrict 2: Burrton, Chase, Cunningham, Otis-Bison, Southern Cloud (Miltonvale/Glasco), TescottDistrict 3: Ingalls, Kiowa-South Barber, Moscow, Rolla, Rozel-Pawnee HeightsDistrict 4: Almena-Northern Valley, Bird City-Cheylin, Ransom-Western Plains/Healy, Rexford-Golden Plains, Weskan, Winona-Triplains/Brewster8-PLAYER – DIVISION IIDistrict 1: Colony-Crest, Moran-Marmaton Valley, St. Paul, WaverlyDistrict 2: Burlingame, Hartford, Lebo, Lost Springs-Centre, Rural Vista (Hope/White City)District 3: Axtell, Frankford, Hanover, Randolph-Blue Valley, WakefieldDistrict 4: Beloit-St. John’s/Tipton Catholic, Kensington-Thunder Ridge, Linn, Osborne, Scandia-Pike ValleyDistrict 5: Attica/Argonia, Hutchinson-Central Christian, Langdon-Fairfield, Norwich, Pretty PrairieDistrict 6: Jetmore-Hodgeman County, Macksville, Stafford, St. John-Hudson, VictoriaDistrict 7: Ashland, Bucklin, Deerfield, Minneola, SatantaDistrict 8: Dighton, Grainfield-Wheatland/Grinnell, Logan/Palco, Sharon Springs-Wallace County, Tribune-Greeley County8-PLAYER – DIVISION IDistrict 1: Arma-Northeast, Burden-Central, Cedar Vale/Dexter, Howard-West Elk, Oswego, SedanDistrict 2: Allen-Northern Heights, Cottonwood Falls-Chase County, Lyndon, Madison/Hamilton, Rosalia-Flint hills, Yates CenterDistrict 3: Brookville-Ell Saline, Canton-Galva, Claflin-Central Plains, Goessel, Little River, SolomonDistrict 4: Clifton-Clyde, Downs-Lakeside, Lincoln, Mankato-Rock Hills, Sylvan-Lucas Unified, Washington CountyDistrict 5: Coldwater-South Central, Greensburg-Kiowa County, Oxford, Pratt-Skyline, Udall, Wichita-The IndependentDistrict 6: Elkhart, Kinsley, Meade, Montezuma-South Gray, Spearville, SubletteDistrict 7: Ellis, La Crosse, Leoti-Wichita County, Ness City, Quinter, WaKeeney-Trego CommunityDistrict 8: Atwood-Rawlins County, Hill City, Hoxie, Oberlin-Decatur Community, St. Francis, StocktonCLASS 1ADistrict 1: Cherokee-Southeast, Erie, Mound City-Jayhawk Linn, Pittsburg-St. Mary’s Colgan, Pleasanton, UniontownDistrict 2: Eskridge-Mission Valley, Olpe, Rossville, Shawnee-Marantha Christian Academy, Topeka-Cair Paravel Latin School, WabaunseeDistrict 3: Easton-Pleasant Ridge, Jackson Heights, McLouth, Onaga, Valley Falls, Winchester-Jefferson County NorthDistrict 4: Atchison-Maur Hill Mount Academy, Centralia, Highland-Doniphan West, Horton, Troy, Wathena-RiversideDistrict 5: Belleville-Republic County, Bennington, Blue Rapids-Valley Heights, Herington, Salina-Sacred HeartDistrict 6: Inman, Marion, Moundridge, Sedgwick, Whitewater-RemingtonDistrict 7: Conway Springs, Ellinwood, Hutchinson-Trinity Catholic, Medicine Lodge, South Sumner (Caldwell/South Haven), SterlingDistrict 8: Hays-Thomas More Prep-Marian, Johnson-Stanton County, Oakley, Plainville/Natoma, Smith Center, SyracuseCLASS 2ADistrict 1: Caney Valley, Cherryvale, Fredonia/Elk Valley, Galena, RivertonDistrict 2: Eureka, Humboldt, Leon-Bluestem, Pomona-West Franklin, Richmond-Central HeightsDistrict 3: Council Grove, Osage City, Riley County, Silver Lake, St. MarysDistrict 4: Effingham-Atchison County, Hoyt-Royal Valley, Oskaloosa, Sabetha, Seneca-Nemaha CentralDistrict 5: Belle Plaine, Douglass, Garden Plain, Haven, KingmanDistrict 6: Ellsworth, Gypsum-SE of Saline, Halstead, Hillsboro, LyonsDistrict 7: Beloit, Minneapolis, Norton Community, Phillipsburg, RussellDistrict 8: Cimarron, Hoisington, Kismet-Southwestern Heights, Larned, LakinCLASS 3ADistrict 1: Baxter Springs, Columbus, Frontenac, Neodesha, ParsonsDistrict 2: Burlington, Garnett-Anderson County, Girard, Iola, LaCygne-Prairie ViewDistrict 3: Baldwin, Kansas City-Bishop Ward, Osawatomie, Santa Fe Trail, WellsvilleDistrict 4: Hiawatha, Holton, Meriden-Jefferson West, Perry Lecompton/Bishop Seabury, Topeka-HaydenDistrict 5: Chapman, Clay Center Community, Concordia, Marysville, St. George-Rock CreekDistrict 6: Andale, Hesston, Lindsborg-Smoky Valley, Nickerson, Wichita-Trinity AcademyDistrict 7: Anthony-Harper/Chaparral, Cheney, Clearwater, Pratt, Wichita-CollegiateDistrict 8: Colby, Goodland, Holcomb, Hugoton, Scott CommunityCLASS 4AEast:&nbsp;Altamont-Labette County, Atchison, Bonner Springs, Chanute, Coffeyville-Field Kindley, Eudora, Fort Scott, Kansas City-FL Schlagle, Kansas City-Piper, Kansas City-Sumner Academy, Lansing, Louisburg, Ottawa, Paola, Shawnee Mission-Bishop Miege, TonganoxieWest:&nbsp;Abilene, Andover-Central, Arkansas City, Augusta, Buhler, El Dorado, Independence, McPherson, Mulvane, Rose Hill, Towanda-Circle, Ulysses, Wamego, Wellington, Wichita-Kapaun Mt. Carmel, WinfieldCLASS 5AEast:&nbsp;Basehor-Linwood, De Soto, Kansas City-JC Harmon, Kansas City-Turner, Kansas City-Washington, Leavenworth, Lenexa-St. James Academy, Overland Park-Blue Valley, Overland Park-Blue Valley North, Overland Park-Blue Valley Southwest, Overland Park-St. Thomas Aquinas, Pittsburg, Shawnee-Mill Valley, Spring Hill, Tecumseh-Shawnee Heights, Topeka-Highland ParkWest:&nbsp;Andover, Emporia, Goddard, Goddard-Eisenhower, Great Bend, Hays, Hutchinson, Liberal, Maize South, Newton, Salina-Central, Salina-South, Topeka-Seaman, Topeka West, Valley Center, Wichita-Bishop CarrollCLASS 6AEast:&nbsp;Gardner Edgerton, Kansas City-Wyandotte, Lawrence, Lawrence-Free State, Olathe East, Olathe North, Olathe Northwest, Olathe South, Olathe West, Overland Park-Blue Valley Northwest, Overland Park-Blue Valley West, Shawnee Mission East, Shawnee Mission North, Shawnee Mission Northwest, Shawnee Mission South, Shawnee Mission WestWest:&nbsp;Derby, Dodge City, Garden City, Haysville-Campus, Junction City, Maize, Manhattan, Topeka, Topeka-Washburn Rural, Wichita-East, Wichita-Heights, Wichita-North, Wichita-Northwest, Wichita-South, Wichita-Southeast, Wichita-West

🏈 KSHSAA releases districts assignments for 2024-25

September is National Food Safety Education month. Every year, according to the Centers for Disease Control and Prevention, about 1 in 6 people get sick, 128,000 are hospitalized and 3,000 die from eating contaminated food. Getting sick is never fun and is usually quite an inconvenience. 

What can you do at home to help prevent getting sick? The Partnership for Food Safety Education breaks it down into four easy steps: clean, separate, cook, and chill.

The first step is clean. Wash hands and surfaces often. We have heard it so many times but washing hands really does cut down on all types of illnesses including foodborne illnesses. Keep counter tops and other kitchen surfaces clean. How often do you clean out your refrigerator? Yep, that needs to be cleaned regularly also! After wiping the dirt off countertops, surfaces should be sanitized with a solution of one tablespoon bleach and one gallon of water. Cutting boards should also be washed in between preparing each food. Also remember to wash your produce under running water before eating or peeling them to prevent the spread of bacteria.

Step two is to separate. Be careful not to cross-contaminate. Separate raw meat, poultry, seafood and eggs from other foods in your grocery cart, grocery bags, and refrigerator. Use different cutting boards and utensils for each type of food and never place cooked food on a plate that had raw meat on it. If you marinate foods be sure and boil the marinade before using it on cooked foods.

Step three is to cook meats to an internal temperature of at least 145 degrees and 160 degrees for ground meat where contamination is more likely. Poultry should be cooked to 165 degrees. Color is not a reliable indicator. Use a food thermometer that has been properly calibrated. Check the thickest part of the meat. Raw eggs can be a source of contamination. When using a microwave to heat up foods again use your food thermometer to check the temperature.

Finally, step four is to chill leftovers as quickly as possible to prevent the growth of bacteria. Keep the refrigerator at 40 degrees or less. Do not let foods set at room temperature for more than two hours. Do not thaw food at room temperature. To thaw foods, use one of three methods: in the refrigerator, in cold water, or in the microwave. Cook food immediately when defrosting in water or the microwave.

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/2022/11/1668522176561.png" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension , Cottonwood District. Courtesy photo" />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension , Cottonwood District. Courtesy photo</figcaption>
 </figure>September is National Food Safety Education month. Every year, according to the Centers for Disease Control and Prevention, about 1 in 6 people get sick, 128,000 are hospitalized and 3,000 die from eating contaminated food. Getting sick is never fun and is usually quite an inconvenience. What can you do at home to help prevent getting sick? The Partnership for Food Safety Education breaks it down into four easy steps: clean, separate, cook, and chill.The first step is clean. Wash hands and surfaces often. We have heard it so many times but washing hands really does cut down on all types of illnesses including foodborne illnesses. Keep counter tops and other kitchen surfaces clean. How often do you clean out your refrigerator? Yep, that needs to be cleaned regularly also! After wiping the dirt off countertops, surfaces should be sanitized with a solution of one tablespoon bleach and one gallon of water. Cutting boards should also be washed in between preparing each food. Also remember to wash your produce under running water before eating or peeling them to prevent the spread of bacteria.Step two is to separate. Be careful not to cross-contaminate. Separate raw meat, poultry, seafood and eggs from other foods in your grocery cart, grocery bags, and refrigerator. Use different cutting boards and utensils for each type of food and never place cooked food on a plate that had raw meat on it. If you marinate foods be sure and boil the marinade before using it on cooked foods.Step three is to cook meats to an internal temperature of at least 145 degrees and 160 degrees for ground meat where contamination is more likely. Poultry should be cooked to 165 degrees. Color is not a reliable indicator. Use a food thermometer that has been properly calibrated. Check the thickest part of the meat. Raw eggs can be a source of contamination. When using a microwave to heat up foods again use your food thermometer to check the temperature.Finally, step four is to chill leftovers as quickly as possible to prevent the growth of bacteria. Keep the refrigerator at 40 degrees or less. Do not let foods set at room temperature for more than two hours. Do not thaw food at room temperature. To thaw foods, use one of three methods: in the refrigerator, in cold water, or in the microwave. Cook food immediately when defrosting in water or the microwave.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: September is National Food Safety Education Month

Every year, more than 25% of Americans age 65+ fall down. 

One fall can drastically alter quality of life and reduce independence. In fact, falls are the leading cause of both fatal and nonfatal injuries among seniors each year. The good news is that falls are not a natural part of aging and steps can be taken to reduce your risk of falling!

Look for an exercise program in your community that focuses on strength, balance, and flexibility. Reach out to your local Area Agency on Aging or K-State Research and Extension to find a class.

You spend most of your time at home, so make sure it’s a safe space. Increase lighting, remove floor clutter, rearrange furniture to open up the flow of traffic, and install grab bars.

Consult your healthcare provider to assess your fall risk, discuss recent falls, and review medications that may affect balance and coordination.

4. Go for regular vision and hearing checkups.

The eyes and ears provide us with vital senses that affect balance, so it’s important to strive for good vision and hearing health.

Fall prevention is a group effort, and family members can help you spot fall risks, and be a team to call on for help. To check your risk of falling, visit <a href="https://www.ncoa.org/age-well-planner/assessment/falls-free-checkup">https://www.ncoa.org/age-well-planner/assessment/falls-free-checkup</a> to take a short quiz.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/6/1687379885179.png" alt="Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District" />
 <figcaption>Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District</figcaption>
 </figure>Every year, more than 25% of Americans age 65+ fall down. One fall can drastically alter quality of life and reduce independence. In fact, falls are the leading cause of both fatal and nonfatal injuries among seniors each year. The good news is that falls are not a natural part of aging and steps can be taken to reduce your risk of falling!1. Stay active.Look for an exercise program in your community that focuses on strength, balance, and flexibility. Reach out to your local Area Agency on Aging or K-State Research and Extension to find a class.2. Assess your home.You spend most of your time at home, so make sure it’s a safe space. Increase lighting, remove floor clutter, rearrange furniture to open up the flow of traffic, and install grab bars.3. Talk to your doctor.Consult your healthcare provider to assess your fall risk, discuss recent falls, and review medications that may affect balance and coordination.4. Go for regular vision and hearing checkups.The eyes and ears provide us with vital senses that affect balance, so it’s important to strive for good vision and hearing health.5. Find support.Fall prevention is a group effort, and family members can help you spot fall risks, and be a team to call on for help. To check your risk of falling, visit <a href="https://www.ncoa.org/age-well-planner/assessment/falls-free-checkup">https://www.ncoa.org/age-well-planner/assessment/falls-free-checkup</a> to take a short quiz.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. You may reach her at:620-793-1910 or krwinkel@ksu.edu.&nbsp;

WINKEL: Fall prevention: Reduce your risk

Meteorological fall began on September 1. It was warm early in the month, with highs over 100 degrees in many locations during Labor Day weekend. It has since turned more seasonable, with pleasant daytime temperatures, cool mornings, and, so far, no threat of cold air. 

Nowhere in Kansas has there been any frost yet, but it was 39°F in Tribune and 40°F in Colby on the morning of the 12th, a harbinger of colder weather yet to come. The autumnal equinox, which marks the beginning of astronomical fall, was on Saturday, September 23, at 1:50 a.m. central time. 

We will eventually experience a first frost and, in time, a first freeze, which can end the growing season, depending on how far below freezing the temperature gets and how many hours sub-freezing conditions persist. 

Exactly when do the first frost and freeze typically occur in Kansas? In this report, we look at the average dates for those two significant cold weather events.

Data for 20 sites in Kansas were examined using the full period of record at each location. For this study, the first frost date is defined as the first occurrence of a temperature at or below 36°, and the first freeze is defined as the first occurrence of 32°F or colder. The dates that the first frost occurred each year were sorted from earliest to latest, and then the dates on which 10%, 20%, 30%, etc., of the first frost occurred on or before were identified (Table 1). This methodology was repeated for the first freeze data (Table 2). To see the data tables, go to <a href="https://cottonwood.k-state.edu/">www.cottonwood.ksu.edu.</a>

Looking at the first frost date, the median date is in October, except for the far west and northwest areas of Kansas, where it occurs in late September. The median date is when there is a 50% chance of the first frost having already occurred. The earliest median date is in Oberlin (September 26), and the latest is in Wichita (October 18). Except for Wichita, there is a 10% probability of the first frost occurring before the first of October at all locations and a 90% probability that the first frost has occurred by the end of October.

There is a 60% or greater chance that the first freeze will occur by the end of October at all locations (Table 2), but the probabilities are higher for earlier dates in the west and north. As with the first frost date, Oberlin has the earliest median date (October 3), and Wichita has the latest date (October 28). September freezes happen occasionally, and occasionally, it’s November before the first freeze, but October is typically the month when the growing season ends. October is also when the normal lows each day decrease the fastest (Table 3); the daily normals drop by 11 to 14 degrees. By month’s end, Goodland, Oberlin, and Tribune all have&nbsp;normal lows below freezing. Only eastern and southern locations have normal lows in the 40s by October 31; all other locations have normal lows in the 30s.

Last year, the first freeze was in mid-October across the entire state, thanks to a cold air mass that invaded the state and brought widespread lows in the 20s, with a few upper teens. The first freeze in 2022 was on the 16th in Goodland, the 17th in Garden City and Hutchinson, and the 18th in Wichita and Parsons. For the northwest, this freeze was later than normal, but in the southeast, it was earlier than normal. 

What about this year? It’s too soon to know, but the outlooks for the next two weeks favor above-normal temperatures, so it doesn’t appear that an early freeze will occur in September. As for October, we’ll have to wait and see. Until then, enjoy the pleasant fall weather!

Information and article provided by Matthew Sittel, Assistant State Climatologist, msittel@ksu.edu.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="Stacy Campbell is a crop production extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. Courtesy photo" />
 <figcaption>Stacy Campbell is a crop production extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. Courtesy photo</figcaption>
 </figure>Meteorological fall began on September 1. It was warm early in the month, with highs over 100 degrees in many locations during Labor Day weekend. It has since turned more seasonable, with pleasant daytime temperatures, cool mornings, and, so far, no threat of cold air. Nowhere in Kansas has there been any frost yet, but it was 39°F in Tribune and 40°F in Colby on the morning of the 12th, a harbinger of colder weather yet to come. The autumnal equinox, which marks the beginning of astronomical fall, was on Saturday, September 23, at 1:50 a.m. central time. We will eventually experience a first frost and, in time, a first freeze, which can end the growing season, depending on how far below freezing the temperature gets and how many hours sub-freezing conditions persist. Exactly when do the first frost and freeze typically occur in Kansas? In this report, we look at the average dates for those two significant cold weather events.Data for 20 sites in Kansas were examined using the full period of record at each location. For this study, the first frost date is defined as the first occurrence of a temperature at or below 36°, and the first freeze is defined as the first occurrence of 32°F or colder. The dates that the first frost occurred each year were sorted from earliest to latest, and then the dates on which 10%, 20%, 30%, etc., of the first frost occurred on or before were identified (Table 1). This methodology was repeated for the first freeze data (Table 2). To see the data tables, go to <a href="https://cottonwood.k-state.edu/">www.cottonwood.ksu.edu.</a>Looking at the first frost date, the median date is in October, except for the far west and northwest areas of Kansas, where it occurs in late September. The median date is when there is a 50% chance of the first frost having already occurred. The earliest median date is in Oberlin (September 26), and the latest is in Wichita (October 18). Except for Wichita, there is a 10% probability of the first frost occurring before the first of October at all locations and a 90% probability that the first frost has occurred by the end of October.There is a 60% or greater chance that the first freeze will occur by the end of October at all locations (Table 2), but the probabilities are higher for earlier dates in the west and north. As with the first frost date, Oberlin has the earliest median date (October 3), and Wichita has the latest date (October 28). September freezes happen occasionally, and occasionally, it’s November before the first freeze, but October is typically the month when the growing season ends. October is also when the normal lows each day decrease the fastest (Table 3); the daily normals drop by 11 to 14 degrees. By month’s end, Goodland, Oberlin, and Tribune all have&nbsp;normal lows below freezing. Only eastern and southern locations have normal lows in the 40s by October 31; all other locations have normal lows in the 30s.Last year, the first freeze was in mid-October across the entire state, thanks to a cold air mass that invaded the state and brought widespread lows in the 20s, with a few upper teens. The first freeze in 2022 was on the 16th in Goodland, the 17th in Garden City and Hutchinson, and the 18th in Wichita and Parsons. For the northwest, this freeze was later than normal, but in the southeast, it was earlier than normal. What about this year? It’s too soon to know, but the outlooks for the next two weeks favor above-normal temperatures, so it doesn’t appear that an early freeze will occur in September. As for October, we’ll have to wait and see. Until then, enjoy the pleasant fall weather!Information and article provided by Matthew Sittel, Assistant State Climatologist, msittel@ksu.edu.Stacy Campbell is a crop production extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension.&nbsp;

CAMPBELL: Looking ahead to the first frost, freeze dates for Kansas

GREAT BEND — On October 11, K-State Research and Extension will be hosting a program by Wildlife Specialist Drew Ricketts starting at 6:00 p.m. The meeting will be held at Cheyenne Bottoms Wetlands Center located at 592 NE K 156 Hwy, Great Bend. &nbsp;

During his program, he will discuss coyote biology, helping people to better understand their movements, vocalizations, and diet among other topics.&nbsp;He will also discuss tips and methods on trapping and calling coyotes including the proper use of mouth and electronic calls. 

A light meal will be served and is sponsored by P &amp; S Electric of Great Bend. Space is limited to 70 people. &nbsp;

If you enjoy the outdoors, or more specifically enjoy hunting coyotes, don’t miss out on this event!

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 aboor@ksu.edu or calling 620-793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/9/1695668974192.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>KSREGREAT BEND — On October 11, K-State Research and Extension will be hosting a program by Wildlife Specialist Drew Ricketts starting at 6:00 p.m. The meeting will be held at Cheyenne Bottoms Wetlands Center located at 592 NE K 156 Hwy, Great Bend. &nbsp;During his program, he will discuss coyote biology, helping people to better understand their movements, vocalizations, and diet among other topics.&nbsp;He will also discuss tips and methods on trapping and calling coyotes including the proper use of mouth and electronic calls. A light meal will be served and is sponsored by P &amp; S Electric of Great Bend. Space is limited to 70 people. &nbsp;If you enjoy the outdoors, or more specifically enjoy hunting coyotes, don’t miss out on this event!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 aboor@ksu.edu or calling 620-793-1910.