By KARISSA WINKEL Cottonwood Extension District

Sometimes cooking is a hassle. This is especially true if you are only feeding one or two people. Dining out or preparing a frozen meal can seem to be an easier option, but regularly eating convenience foods can take a toll on your physical health and waistline.

Fast food and TV dinners tend to be high in sodium, saturated fat, sugar, and calories. On the other hand, homemade meals are usually more nutritious and more affordable. When you cook, you are free to be creative! You can substitute ingredients to tailor your meal to your budget and taste. You can also take charge of your diet to improve your self-esteem and overall health.

Here are a few tips for cooking for one or two:

First, make a plan. One of the best ways to simplify the process is to create a menu and grocery list each week. When you menu plan, you take the guesswork out and you will be prepared with ingredients on hand for each meal you make.

Learn how to halve recipes. This may be a rather obvious tip, but most recipes are designed to feed a group of 4-6. Instead of eating leftovers all week long, divide the ingredient portions in half to cut down on food waste.

Cook your main protein once a week. For example, by roasting chicken on the weekend, you can use the leftover meat to quickly create different meals throughout the week. Add the meat to a soup or salad, slice it in sandwiches, use it in tacos, or create a stir-fry or pasta dish.

Use non-traditional protein sources. Think outside of the box by substituting for alternative protein sources. For example, black bean quesadillas or tofu stir-fry are nutritious options that don’t require preparing raw meat. Another option is to get creative with canned meats. Use a pouch of tuna to make tuna salad or a can of chicken to create buffalo chicken dip.

Utilize the freezer. It may be tough to get through an entire meal without it going bad. Dividing leftovers into single-serving portions can help you create healthy frozen meals for days you

don’t have time to cook. You can also freeze perishable foods like bread. Simply, slice, freeze, and take out one or two pieces as needed. Other convenient freezer foods are steamable vegetables and frozen fruits.

Cooking for one or two doesn’t have to be complicated. In fact, it doesn’t have to involve “cooking” at all! Be prepared with items on hand to create a variety of meals, and be open to trying new foods and recipes. You may realize that preparing simple meals can be nutritious, affordable, and quick.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictSometimes cooking is a hassle. This is especially true if you are only feeding one or two people. Dining out or preparing a frozen meal can seem to be an easier option, but regularly eating convenience foods can take a toll on your physical health and waistline.Fast food and TV dinners tend to be high in sodium, saturated fat, sugar, and calories. On the other hand, homemade meals are usually more nutritious and more affordable. When you cook, you are free to be creative! You can substitute ingredients to tailor your meal to your budget and taste. You can also take charge of your diet to improve your self-esteem and overall health.Here are a few tips for cooking for one or two:First, make a plan. One of the best ways to simplify the process is to create a menu and grocery list each week. When you menu plan, you take the guesswork out and you will be prepared with ingredients on hand for each meal you make.Learn how to halve recipes. This may be a rather obvious tip, but most recipes are designed to feed a group of 4-6. Instead of eating leftovers all week long, divide the ingredient portions in half to cut down on food waste.Cook your main protein once a week. For example, by roasting chicken on the weekend, you can use the leftover meat to quickly create different meals throughout the week. Add the meat to a soup or salad, slice it in sandwiches, use it in tacos, or create a stir-fry or pasta dish.Use non-traditional protein sources. Think outside of the box by substituting for alternative protein sources. For example, black bean quesadillas or tofu stir-fry are nutritious options that don’t require preparing raw meat. Another option is to get creative with canned meats. Use a pouch of tuna to make tuna salad or a can of chicken to create buffalo chicken dip.Utilize the freezer. It may be tough to get through an entire meal without it going bad. Dividing leftovers into single-serving portions can help you create healthy frozen meals for days youdon’t have time to cook. You can also freeze perishable foods like bread. Simply, slice, freeze, and take out one or two pieces as needed. Other convenient freezer foods are steamable vegetables and frozen fruits.Cooking for one or two doesn’t have to be complicated. In fact, it doesn’t have to involve “cooking” at all! Be prepared with items on hand to create a variety of meals, and be open to trying new foods and recipes. You may realize that preparing simple meals can be nutritious, affordable, and quick.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu.

WINKEL: Cooking for one or two

By MONIQUE KOERNER Cottonwood Extension District

Easter ham is a prominent menu item for many Easter gatherings.

When buying a ham, estimate the size needed according to the number of servings the type of ham should yield:

· 1/4 – 1/3 lb. per serving of boneless ham

· 1/3 – 1/2 lb. of meat per serving of bone-in ham

Whether you are cooking a raw ham or preparing a ready-to eat ham product, follow these steps for a ham that is cooked to perfection.

· Ham that is not ready-to-eat but has the appearance of ready-to-eat products will bear a statement on the label indicating the product needs cooking.

· Ham that requires cooking before consumption or fresh, raw ham must reach an internal temperature of 145°F (with a three-minute rest time). Set the oven no lower than 325°F.

Cooked canned ham and cooked vacuum-packaged ham, both from federally inspected plants, can be eaten right out of the package. All of these along with spiral-cut cooked ham are safe to eat cold or can be warmed to an internal temperature of 145°F, as they are already fully cooked. For cooked hams that have been repackaged in any other location outside the processing plant, heat to an internal temperature of 165°F, measured with a food thermometer, before you serve it.

Store leftover ham in the refrigerator. Use or freeze leftover ham within 3-5 days. Frozen ham is best used within 1-2 months.

A handy chart is available to determine the temperature and cooking time for the type of ham purchased from the USDA Hams and Food Safety website.

Another popular food at the Easter table are eggs. Usually in the form of deviled eggs. And then, of course, there are dyed eggs that are hidden by the Easter bunny and found by little children Easter morning. We always hoped for good weather because the Easter Egg Hunt was way more fun outside than inside!

Easter is a great time to celebrate with family and friends. If you plan to have an Easter egg hunt with real eggs, here’s some food safety tips to keep in mind.

· Only use eggs that have been refrigerated, and discard eggs that are cracked or dirty.

· When cooking, place a single layer of eggs in a saucepan. Add water to at least one inch above the eggs. Cover the pan, bring the water to a boil, and carefully remove the pan from the heat. Let the eggs stand (18 minutes for extra large eggs, 15 minutes for large, 12 minutes for medium). Immediately run cold water over the eggs. When the eggs are cool enough to handle, place them in an uncovered container in the refrigerator where they can air-dry.

· When decorating, be sure to use food-grade dyes. It is safe to use commercial egg dyes, liquid food coloring, and fruit-drink powders. When handling eggs, be careful not to crack them. Otherwise, bacteria could enter the egg through the cracks in the shell.

· Keep hard-cooked Easter eggs chilled on a shelf inside the refrigerator, not in the refrigerator door.

· Hide the eggs in places that are protected from dirt, pets and other potential sources of bacteria.

· Remember the two hour rule, and make sure the “found” eggs are back in the refrigerator or consumed within two hours.

· Remember that hard-boiled eggs are only safe to eat for one week after cooking.

Have fun weekend and enjoy your Easter Dinner!

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictEaster ham is a prominent menu item for many Easter gatherings.When buying a ham, estimate the size needed according to the number of servings the type of ham should yield:· 1/4 – 1/3 lb. per serving of boneless ham· 1/3 – 1/2 lb. of meat per serving of bone-in hamWhether you are cooking a raw ham or preparing a ready-to eat ham product, follow these steps for a ham that is cooked to perfection.· Ham that is not ready-to-eat but has the appearance of ready-to-eat products will bear a statement on the label indicating the product needs cooking.· Ham that requires cooking before consumption or fresh, raw ham must reach an internal temperature of 145°F (with a three-minute rest time). Set the oven no lower than 325°F.Cooked canned ham and cooked vacuum-packaged ham, both from federally inspected plants, can be eaten right out of the package. All of these along with spiral-cut cooked ham are safe to eat cold or can be warmed to an internal temperature of 145°F, as they are already fully cooked. For cooked hams that have been repackaged in any other location outside the processing plant, heat to an internal temperature of 165°F, measured with a food thermometer, before you serve it.Store leftover ham in the refrigerator. Use or freeze leftover ham within 3-5 days. Frozen ham is best used within 1-2 months.A handy chart is available to determine the temperature and cooking time for the type of ham purchased from the USDA Hams and Food Safety website.Another popular food at the Easter table are eggs. Usually in the form of deviled eggs. And then, of course, there are dyed eggs that are hidden by the Easter bunny and found by little children Easter morning. We always hoped for good weather because the Easter Egg Hunt was way more fun outside than inside!Easter is a great time to celebrate with family and friends. If you plan to have an Easter egg hunt with real eggs, here’s some food safety tips to keep in mind.· Only use eggs that have been refrigerated, and discard eggs that are cracked or dirty.· When cooking, place a single layer of eggs in a saucepan. Add water to at least one inch above the eggs. Cover the pan, bring the water to a boil, and carefully remove the pan from the heat. Let the eggs stand (18 minutes for extra large eggs, 15 minutes for large, 12 minutes for medium). Immediately run cold water over the eggs. When the eggs are cool enough to handle, place them in an uncovered container in the refrigerator where they can air-dry.· When decorating, be sure to use food-grade dyes. It is safe to use commercial egg dyes, liquid food coloring, and fruit-drink powders. When handling eggs, be careful not to crack them. Otherwise, bacteria could enter the egg through the cracks in the shell.· Keep hard-cooked Easter eggs chilled on a shelf inside the refrigerator, not in the refrigerator door.· Hide the eggs in places that are protected from dirt, pets and other potential sources of bacteria.· Remember the two hour rule, and make sure the “found” eggs are back in the refrigerator or consumed within two hours.· Remember that hard-boiled eggs are only safe to eat for one week after cooking.Have fun weekend and enjoy your Easter Dinner!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: Ham It Up and Celebrate Easter with Egg-stra Care

By STACY CAMPBELL Cottonwood Extension District

Alfalfa weevil eggs are laid inside alfalfa stems in the fall and spring. Larvae feed on terminal and upper plant leaves early in the spring. Resulting in damage occurring before the first cutting.

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. Since we cannot determine if 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.

Degree day accumulations for Kansas alfalfa weevils are well ahead of normal for the entire state this year. A similar trend occurred in 2023. There were reports of treatable infestations in south-central Kansas during the last week of March, and in mid-April of 2023, fields were being treated, or close to being treated, in the central, southeast, and northeast regions of the state. It is recommended that scouting for weevil activity should be occurring now in all regions of the state, says Anthony Zukoff, K-State Extension Entomologist.

Be aware of insecticide resistance - while warmer spring temperatures allow for faster alfalfa weevil development, be aware that dramatic temperature drops can slow down alfalfa growth, making the plants unable to keep up with feeding damage. Treatment may be warranted in shorter fields between 3 and 7 inches tall 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 (Warrior II w/Zeon Tech) were verified in northwest and southwest Kansas and Oklahoma. While this resistance has not appeared to become a widespread problem for Kansas producers, a couple of fields reported in central Kansas last year where lambda-cyhalothrin had reduced efficacy. Oklahoma continues to have resistance statewide. Numerous products are 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.

One update to control options to be aware of for 2024 is the reversal of the EPA’s ruling to ban chlorpyrifos (Lorsban and others). On November 2, 2023, the Eighth Circuit issued a ruling vacating EPA’s final rule and sending the issue of chlorpyrifos tolerances back to EPA for further proceedings. Following that, the EPA issued a technical correction in which 11 special uses of chlorpyriphos were allowed. Among the 11 special uses pertinent to Kansas are alfalfa, cotton, soybean, and winter wheat.

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 upcoming K-State Research &amp; Extension publication 2024 Alfalfa Insect Pest Management Guide that will be available online soon.

Information provided by Anthony Zukoff, K-State Extension Entomologist.

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 DistrictAlfalfa weevil eggs are laid inside alfalfa stems in the fall and spring. Larvae feed on terminal and upper plant leaves early in the spring. Resulting in damage occurring before the first cutting.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. Since we cannot determine if 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.Degree day accumulations for Kansas alfalfa weevils are well ahead of normal for the entire state this year. A similar trend occurred in 2023. There were reports of treatable infestations in south-central Kansas during the last week of March, and in mid-April of 2023, fields were being treated, or close to being treated, in the central, southeast, and northeast regions of the state. It is recommended that scouting for weevil activity should be occurring now in all regions of the state, says Anthony Zukoff, K-State Extension Entomologist.Be aware of insecticide resistance - while warmer spring temperatures allow for faster alfalfa weevil development, be aware that dramatic temperature drops can slow down alfalfa growth, making the plants unable to keep up with feeding damage. Treatment may be warranted in shorter fields between 3 and 7 inches tall 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 (Warrior II w/Zeon Tech) were verified in northwest and southwest Kansas and Oklahoma. While this resistance has not appeared to become a widespread problem for Kansas producers, a couple of fields reported in central Kansas last year where lambda-cyhalothrin had reduced efficacy. Oklahoma continues to have resistance statewide. Numerous products are 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.One update to control options to be aware of for 2024 is the reversal of the EPA’s ruling to ban chlorpyrifos (Lorsban and others). On November 2, 2023, the Eighth Circuit issued a ruling vacating EPA’s final rule and sending the issue of chlorpyrifos tolerances back to EPA for further proceedings. Following that, the EPA issued a technical correction in which 11 special uses of chlorpyriphos were allowed. Among the 11 special uses pertinent to Kansas are alfalfa, cotton, soybean, and winter wheat.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 upcoming K-State Research &amp; Extension publication 2024 Alfalfa Insect Pest Management Guide that will be available online soon.Information provided by Anthony Zukoff, K-State Extension Entomologist.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: Start monitoring alfalfa weevils using degree days and scouting

Brain health: It’s a topic that many of us are concerned about. Most of us know someone who suffers from dementia, and there’s good reason why experts call Alzheimer’s “the biggest health crisis facing the world today.” In fact, about 6.7 million Americans are living with Alzheimer’s, and the number is expected to reach 7.1 million by 2025.

Watching loved ones suffer from deteriorating brain health can be extremely challenging. It can also be uncomfortable to realize your own risk of developing dementia as statistics rise. So, what if you knew the disease was in your future? Would you act now?

The good news is that there are steps you can take today to reduce the risk of cognitive decline. It’s also important to remember that it is never too late to adopt a healthy lifestyle. Here are a few ways to boost brain health:

Get good quality sleep. Six to eight hours of restful sleep allows the immune system to repair and renew the body. This is also true for the brain. When one doesn’t get enough sleep, the deposition of beta-amyloid builds and this can form Alzheimer’s plaque.

Learn something new. You’ve heard the saying, “Use it or lose it.” Activities that challenge the brain such as learning and intellectual hobbies strengthen synapses between brain cells. Overall, this can improve brain health.

Stay socially connected. According to the CDC, social isolation is associated with about a 50% increased risk of dementia. Maintaining relationships helps to provide a sense of purpose, and it helps to prevent cognitive decline.

Take care of your mental health. Studies have shown that a history of depression increases risk of cognitive decline. Reducing stress, participating in hobbies you enjoy, and finding support can help to improve mental health.

These steps to boost brain health are just a few ways to take action. If you are interested in learning more, resources are closer than you may think.

A Different Mindset Association, located in Hays, Kansas, aims to support caregivers, provide education, network resources, and promote awareness about Dementia. Currently, the group hosts caregiver support group meetings via Zoom, and will begin an in-person option starting on April 25th at the Hays Med Center for Health Improvement. The group is also preparing to launch respite services for caregivers soon.

Along with these promising plans, A Different Mindset Association will partner with K-State Research and Extension to present Alzheimer’s 101 in April. In the program, we will educate about various types of Dementia including Alzheimer’s, Vascular Dementia, Parkinson’s, and more. We will uncover the signs of Alzheimer’s and discuss caregiver support opportunities. The following evening, in a panel discussion with experienced caregivers, participants will have the opportunity to ask questions.

Join us on April 10th and 11th at 6:30 pm at the Hays Cottonwood Extension office to learn more about Alzheimer’s and what you can do to better brain health for you and your loved ones. The cost is free, and the time to learn is now.

To register, please call the Cottonwood Extension District at (620) 793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictBrain health: It’s a topic that many of us are concerned about. Most of us know someone who suffers from dementia, and there’s good reason why experts call Alzheimer’s “the biggest health crisis facing the world today.” In fact, about 6.7 million Americans are living with Alzheimer’s, and the number is expected to reach 7.1 million by 2025.Watching loved ones suffer from deteriorating brain health can be extremely challenging. It can also be uncomfortable to realize your own risk of developing dementia as statistics rise. So, what if you knew the disease was in your future? Would you act now?The good news is that there are steps you can take today to reduce the risk of cognitive decline. It’s also important to remember that it is never too late to adopt a healthy lifestyle. Here are a few ways to boost brain health:Get good quality sleep. Six to eight hours of restful sleep allows the immune system to repair and renew the body. This is also true for the brain. When one doesn’t get enough sleep, the deposition of beta-amyloid builds and this can form Alzheimer’s plaque.Learn something new. You’ve heard the saying, “Use it or lose it.” Activities that challenge the brain such as learning and intellectual hobbies strengthen synapses between brain cells. Overall, this can improve brain health.Stay socially connected. According to the CDC, social isolation is associated with about a 50% increased risk of dementia. Maintaining relationships helps to provide a sense of purpose, and it helps to prevent cognitive decline.Take care of your mental health. Studies have shown that a history of depression increases risk of cognitive decline. Reducing stress, participating in hobbies you enjoy, and finding support can help to improve mental health.These steps to boost brain health are just a few ways to take action. If you are interested in learning more, resources are closer than you may think.A Different Mindset Association, located in Hays, Kansas, aims to support caregivers, provide education, network resources, and promote awareness about Dementia. Currently, the group hosts caregiver support group meetings via Zoom, and will begin an in-person option starting on April 25th at the Hays Med Center for Health Improvement. The group is also preparing to launch respite services for caregivers soon.Along with these promising plans, A Different Mindset Association will partner with K-State Research and Extension to present Alzheimer’s 101 in April. In the program, we will educate about various types of Dementia including Alzheimer’s, Vascular Dementia, Parkinson’s, and more. We will uncover the signs of Alzheimer’s and discuss caregiver support opportunities. The following evening, in a panel discussion with experienced caregivers, participants will have the opportunity to ask questions.Join us on April 10th and 11th at 6:30 pm at the Hays Cottonwood Extension office to learn more about Alzheimer’s and what you can do to better brain health for you and your loved ones. The cost is free, and the time to learn is now.To register, please call the Cottonwood Extension District at (620) 793-1910.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu.

WINKEL: Alzheimer’s 101

By JAY HARRIS Cottonwood Extension District

Grassy sandbur is the "sticker" plant that looks like a grass. It will often invade thin lawns, especially in dry years. Therefore, the best control for this weed is a thick, healthy lawn. However, if your lawn is thin this spring and grassy sandbur was a problem last year, use a preemergence herbicide before the sandbur comes up. However, not all preemergence herbicides are effective. The three products that can help minimize grassy sandbur are oryzalin, pendimethalin and prodiamine.

Oryzalin is sold under the trade names of Surflan and Weed Impede. It can be used on all warm-season grasses as well as tall fescue. It should not be used on cool-season grasses such as Kentucky bluegrass, tall fescue is the only cool-season grass that is included on the label. Apply oryzalin about April 15 when redbud trees approach full bloom. Oryzalin is also sold as a combination product with benefin as Green Light Amaze. As with oryzalin alone, it can be used on all warm-season grasses, as well as tall fescue. It should not be used on cool-season grasses other than tall fescue. Apply Amaze about April 15 when redbud trees approach full bloom.

Pendimethalin is sold commercially as Pendulum as well as several other names. On the homeowner side, it is sold as Scotts Halts. Pedimethalin is best applied as a split application with the first applied about April 15 and the second about June 1. Alternatively, make the first application when redbud trees approach full bloom and the second six week later.

Prodiamine is sold under the commercial name of Barricade. It is also the active ingredient in a number of homeowner products. It can be used on all of our common lawn grasses. Apply as is done for oryzalin, about April 15 or when redbud trees approach full bloom. Only one application is needed per year.

None of the "weed preventers" will give complete control but each should help. Quinclorac (Drive) can provide some postemergence control especially if the sandbur is in the seedling stage. Quinclorac is also found in a number of combination products that control both broadleaf weeds and crabgrass such as one following:

· Ortho Weed-B-Gon Max + Crabgrass Control

· Bayer All-in-One Lawn Weed and Crabgrass Killer

· Trimec Crabgrass Plus Crabgrass &amp; Broadleaf Weed Killer

· Spectracide Weed Stop for Lawns Plus Crabgrass Killer

· Bonide Weed Beater Plus Crabgrass &amp; Broadleaf Weed Killer

Again, the best control for grassy sandbur is a healthy, thick lawn.

Jay Harris is a Horticulture 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 jayharris@ksu.edu or by calling 785-628-9430.

<figure>
 <img src="https://media.eaglewebservices.com/public/2024/3/1710532154009.png" alt="" />
 <figcaption></figcaption>
 </figure>By JAY HARRIS Cottonwood Extension DistrictGrassy sandbur is the "sticker" plant that looks like a grass. It will often invade thin lawns, especially in dry years. Therefore, the best control for this weed is a thick, healthy lawn. However, if your lawn is thin this spring and grassy sandbur was a problem last year, use a preemergence herbicide before the sandbur comes up. However, not all preemergence herbicides are effective. The three products that can help minimize grassy sandbur are oryzalin, pendimethalin and prodiamine.Oryzalin is sold under the trade names of Surflan and Weed Impede. It can be used on all warm-season grasses as well as tall fescue. It should not be used on cool-season grasses such as Kentucky bluegrass, tall fescue is the only cool-season grass that is included on the label. Apply oryzalin about April 15 when redbud trees approach full bloom. Oryzalin is also sold as a combination product with benefin as Green Light Amaze. As with oryzalin alone, it can be used on all warm-season grasses, as well as tall fescue. It should not be used on cool-season grasses other than tall fescue. Apply Amaze about April 15 when redbud trees approach full bloom.Pendimethalin is sold commercially as Pendulum as well as several other names. On the homeowner side, it is sold as Scotts Halts. Pedimethalin is best applied as a split application with the first applied about April 15 and the second about June 1. Alternatively, make the first application when redbud trees approach full bloom and the second six week later.Prodiamine is sold under the commercial name of Barricade. It is also the active ingredient in a number of homeowner products. It can be used on all of our common lawn grasses. Apply as is done for oryzalin, about April 15 or when redbud trees approach full bloom. Only one application is needed per year.None of the "weed preventers" will give complete control but each should help. Quinclorac (Drive) can provide some postemergence control especially if the sandbur is in the seedling stage. Quinclorac is also found in a number of combination products that control both broadleaf weeds and crabgrass such as one following:· Ortho Weed-B-Gon Max + Crabgrass Control· Bayer All-in-One Lawn Weed and Crabgrass Killer· Monterey Crab-E-Rad Plus· Fertilome Weed Out with Q· Trimec Crabgrass Plus Crabgrass &amp; Broadleaf Weed Killer· Spectracide Weed Stop for Lawns Plus Crabgrass Killer· Bonide Weed Beater Plus Crabgrass &amp; Broadleaf Weed KillerAgain, the best control for grassy sandbur is a healthy, thick lawn.Jay Harris is a Horticulture 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 jayharris@ksu.edu or by calling 785-628-9430.

HARRIS: Grassy Sandbur control in lawns

Many people, for a variety of reasons, such as arthritis or other painful conditions, don’t participate in regular physical activity, despite the health benefits it would offer.

The Arthritis Foundation Walk With Ease program was developed to help people with or without arthritis form walking groups whose goals are safety and success. The program’s three major objectives are to provide participants with

· Education about successful physical activity for people with arthritis

· Opportunity to begin and develop an ongoing aerobic fitness program

Walk with Ease’s information and strategies are based on research and tested programs in exercise science, behavior change, and arthritis management.

Groups meet for 6 weeks, three times per week. Each session lasts about one hour. The length of each session depends on how long your group decides to walk. At the start, some people may only be able to walk 5 to 15 minutes, but the program will help you gradually build up to at least 30 minutes of walking, three times a week. The program can be modified to meet the interests and needs of participants, who walk at their own pace.

Each session begins with a brief discussion of a topic important to successful walking or arthritis management. After the discussion the group will warm up, stretch, walk, cool down, and stretch one las time. Walking with a group is fun and groups often spend additional time socializing.

The Walk with Ease program is designed for people with arthritis- young and old, male and female, fit and not-so-fit. It is also suitable for people without arthritis who would like to begin a regular walking program to gain the benefits of regular aerobic exercise.

If you can be on your feet for 10 minutes without increased pain, you can probably participate successfully, and the program can be modified to meet your needs.

If you want to participate but have concerns about your health, consult your health care practitioner before you begin.

To participate in the course, you complete and return an application. Please contact the Cottonwood Extension Office at 785-628-9430 or email moniquek@ksu.edu or you can stop by the office at 601 Main St. to fill out the application. The cost is $15 to participate. You receive a book with the class. Classes will meet most Monday, Wednesday, and Fridays at 1:30pm at Hays Recreation Center gyms. Classes begin April 3, 2024 and end on May 17, 2024.

Walk with Ease is running concurrently with Walk Kansas and can be a great way to start shifting your habits! You can participate in one program or both programs.

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 <img src="https://media.eaglewebservices.com/public/2022/11/1668522176561.png" alt="" />
 <figcaption></figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictMany people, for a variety of reasons, such as arthritis or other painful conditions, don’t participate in regular physical activity, despite the health benefits it would offer.The Arthritis Foundation Walk With Ease program was developed to help people with or without arthritis form walking groups whose goals are safety and success. The program’s three major objectives are to provide participants with· Education about successful physical activity for people with arthritis· Education about arthritis management· Opportunity to begin and develop an ongoing aerobic fitness programWalk with Ease’s information and strategies are based on research and tested programs in exercise science, behavior change, and arthritis management.How does it work?Groups meet for 6 weeks, three times per week. Each session lasts about one hour. The length of each session depends on how long your group decides to walk. At the start, some people may only be able to walk 5 to 15 minutes, but the program will help you gradually build up to at least 30 minutes of walking, three times a week. The program can be modified to meet the interests and needs of participants, who walk at their own pace.Each session begins with a brief discussion of a topic important to successful walking or arthritis management. After the discussion the group will warm up, stretch, walk, cool down, and stretch one las time. Walking with a group is fun and groups often spend additional time socializing.Who can participate?The Walk with Ease program is designed for people with arthritis- young and old, male and female, fit and not-so-fit. It is also suitable for people without arthritis who would like to begin a regular walking program to gain the benefits of regular aerobic exercise.If you can be on your feet for 10 minutes without increased pain, you can probably participate successfully, and the program can be modified to meet your needs.If you want to participate but have concerns about your health, consult your health care practitioner before you begin.How do I register?To participate in the course, you complete and return an application. Please contact the Cottonwood Extension Office at 785-628-9430 or email moniquek@ksu.edu or you can stop by the office at 601 Main St. to fill out the application. The cost is $15 to participate. You receive a book with the class. Classes will meet most Monday, Wednesday, and Fridays at 1:30pm at Hays Recreation Center gyms. Classes begin April 3, 2024 and end on May 17, 2024.Walk with Ease is running concurrently with Walk Kansas and can be a great way to start shifting your habits! You can participate in one program or both programs.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: Walk with ease

By ALICIA BOOR Cottonwood Extension District

For Kansas gardeners, St. Patrick’s Day means something much more than donning a favorite green outfit and heading to local celebrations.

Traditionally, the Irish holiday signals the date for planting potatoes.

“Actually, anytime from mid- to late-March is fine for potato planting,” said Kansas State University horticulture expert Cynthia Domenghini.

“Be sure to buy seed potatoes rather than using those bought for cooking. Seed potatoes are certified disease free and have plenty of starch to sprout as quickly as soil temperatures allow.”

Domenghini notes that most seed potatoes can be cut into four pieces – “though large potatoes may yield more,” she said. Each seed should weight between 1 ½ to 2 ounces, and likely more than one eye.

Each pound of seed potatoes should yield 8 to 10 pieces, according to Domenghini.

“Cut the seed 2 to 3 days before planting so that freshly cut surfaces have a chance to suberize, or toughen, which provides a protective coating,” Domenghini said. “Storing seed in a warm location during suberization will speed the process.”

Domenghini recommends planting each seed piece 1 to 2 inches deep and 8 to 12 inches apart in rows.

“Though it is important to plant potatoes in March, they emerge slowly,” she said. “It is often mid- to late-April before new plants poke their way through the soil. As the potatoes grow, pull soil up to the base of the plants. New potatoes are borne above the planted seed piece and it is important to keep sunlight from hitting the new potatoes.”

Domenghini said exposed potatoes will turn green and produce a poisonous substance called solanine. Keeping the potatoes covered will prevent this.

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.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698682262753.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By ALICIA BOOR Cottonwood Extension DistrictFor Kansas gardeners, St. Patrick’s Day means something much more than donning a favorite green outfit and heading to local celebrations.Traditionally, the Irish holiday signals the date for planting potatoes.“Actually, anytime from mid- to late-March is fine for potato planting,” said Kansas State University horticulture expert Cynthia Domenghini.“Be sure to buy seed potatoes rather than using those bought for cooking. Seed potatoes are certified disease free and have plenty of starch to sprout as quickly as soil temperatures allow.”Domenghini notes that most seed potatoes can be cut into four pieces – “though large potatoes may yield more,” she said. Each seed should weight between 1 ½ to 2 ounces, and likely more than one eye.Each pound of seed potatoes should yield 8 to 10 pieces, according to Domenghini.“Cut the seed 2 to 3 days before planting so that freshly cut surfaces have a chance to suberize, or toughen, which provides a protective coating,” Domenghini said. “Storing seed in a warm location during suberization will speed the process.”Domenghini recommends planting each seed piece 1 to 2 inches deep and 8 to 12 inches apart in rows.“Though it is important to plant potatoes in March, they emerge slowly,” she said. “It is often mid- to late-April before new plants poke their way through the soil. As the potatoes grow, pull soil up to the base of the plants. New potatoes are borne above the planted seed piece and it is important to keep sunlight from hitting the new potatoes.”Domenghini said exposed potatoes will turn green and produce a poisonous substance called solanine. Keeping the potatoes covered will prevent this.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.&nbsp;K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus in Manhattan.

BOOR: St. Patrick's Day

By STACY CAMPBELL Cottonwood Extension District

March Madness is upon us! While some people's thoughts turn towards basketball, brackets, and buzzer-beaters, we in the weather community have our own March Madness event: a challenge amongst US states to sign up as many new observers as possible for a program known as CoCoRaHS. CoCoRaHS, the Community Collaborative Rain, Hail, and Snow Network, is a citizen-based project in which observers measure precipitation at their home or business using a standard, high-quality rain gauge and report their daily totals each morning via the project’s web site or through the CoCoRaHS app. CoCoRaHS aims to accurately determine where and how much precipitation falls across North America. CoCoRaHS began in 1998 at Colorado State University. Kansas was the third state to join back in 2004. 2023 marked the 25th anniversary of the project.

CoCoRaHS in Kansas is grateful for all of the observers, but they still need more help to improve the coverage of the entire state. Despite a count that averages out to 8 observers per county, there are five counties in Kansas with no active observers: Greeley, Haskell, Linn, Morton, and Woodson. There are 27 more counties with three or fewer observers. Why is statewide coverage so important? The Kansas Climate Office uses precipitation reports (rain, snow, and ice) to assess drought conditions across Kansas. Without reports, they have no idea exactly how much rain fell or exactly where it fell and where it didn’t, which makes it more difficult to determine drought status properly. They occasionally hear from people who point out that the weekly US Drought Monitor map, which that office contributes weekly, doesn’t accurately reflect conditions at their location. They often have no reported rainfall, or lack thereof, from their location. They are only as good as the data they receive!

Join CoCoRaHS the Kansas Climate Office hopes you’ll consider joining CoCoRaHS: visit www.cocorahs.org to learn more about the project and to become an observer. Help the to track the weather across Kansas; join CoCoRaHS today!

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/2020/6/1592053490846.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictMarch Madness is upon us! While some people's thoughts turn towards basketball, brackets, and buzzer-beaters, we in the weather community have our own March Madness event: a challenge amongst US states to sign up as many new observers as possible for a program known as CoCoRaHS. CoCoRaHS, the Community Collaborative Rain, Hail, and Snow Network, is a citizen-based project in which observers measure precipitation at their home or business using a standard, high-quality rain gauge and report their daily totals each morning via the project’s web site or through the CoCoRaHS app. CoCoRaHS aims to accurately determine where and how much precipitation falls across North America. CoCoRaHS began in 1998 at Colorado State University. Kansas was the third state to join back in 2004. 2023 marked the 25th anniversary of the project.CoCoRaHS in Kansas is grateful for all of the observers, but they still need more help to improve the coverage of the entire state. Despite a count that averages out to 8 observers per county, there are five counties in Kansas with no active observers: Greeley, Haskell, Linn, Morton, and Woodson. There are 27 more counties with three or fewer observers. Why is statewide coverage so important? The Kansas Climate Office uses precipitation reports (rain, snow, and ice) to assess drought conditions across Kansas. Without reports, they have no idea exactly how much rain fell or exactly where it fell and where it didn’t, which makes it more difficult to determine drought status properly. They occasionally hear from people who point out that the weekly US Drought Monitor map, which that office contributes weekly, doesn’t accurately reflect conditions at their location. They often have no reported rainfall, or lack thereof, from their location. They are only as good as the data they receive!Join CoCoRaHS the Kansas Climate Office hopes you’ll consider joining CoCoRaHS: visit www.cocorahs.org to learn more about the project and to become an observer. Help the to track the weather across Kansas; join CoCoRaHS today!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: Join the CoCoRaHS Network…because every drop counts!

I recently came across a really interesting challenge to get kids and families to be active. The concept is to have children be outside a total of 1000 hours in one year. That averages about 3 hours per day. It is a yearlong challenge since everyone has ups and downs throughout our lives and a year would give the challenge plenty of times for those highs and lows. The website has resources for those living in harsher conditions, whether it is hot or cold. It is a “global platform for those who wish to reclaim childhood, reconnect families and live a fuller life” as defined by their website 1000hoursoutside.com. They have books, blogs, newsletters, podcasts, and trackers on their website to help you get started. And yes, there is an app for it as well!

Our lifestyle has become increasingly convenient which also doesn’t require us to be very active. Modern day conveniences have caused us to become sedentary as we spend much of our time behind screens and devices. Unfortunately, this had led to an alarming increase in obesity, chronic disease, and mental health issues among not only the adult population but also youth. We are not setting our children up for success physically, mentally, or emotionally when they are behind screens a majority of their day. It is very difficult as a parent to set those boundaries as I have seen it in my own children. I’m hoping today’s article will inspire you to get outside and play with your children. If you don’t have children, get outside and enjoy whatever weather Kansas is bringing us.

Outside time/play has many benefits, probably too many to list here but I will try:

· Unstructured play-allows them the freedom to spend as much time as they would like exploring and with perhaps less supervision to experiment.

· Sunlight-the benefits of Vitamin D are well documented. We need Vitamin D for both physical and mental health.

· Gross motor skills- being able to develop the large muscles for coordination, balance and movement.

· Routines-build outside time into your day. Getting outside can be something to look forward to if your children are still at home or when they get home from school.

· Socialization- opportunities to be around other children. If they are young it is opportunities to observe other children. As they get older it gives them a chance to interact more with other children perhaps of different ages. It also gives parents an opportunity to meet other parents.

· Mental Health and Stress Relief-being in nature and/or physical activity is a natural stress reliver for all ages. It is just good to be outside and enjoy nature.

· Experience weather- I know some of the mothers are cringing (me included) but getting out in different types of weather provides a wonderful sensory and scientific lesson for children. Of course, we have to be safe but even a few minutes outside to play in the rain or snow can be a fun, memorable experience.

· Shared experiences- go outside with your children and enjoy those shared experiences. Those experiences create the attachment and bond they need for healthy relationships now and in the future.

· Sensory experiences-outside time gives a variety of different sensory experiences than inside. For example, different sights, sounds, smells, and feels.

· Science study-plants and animals can be studied throughout the seasons.

· Brain Development and Cognition-the best exercise for the brain is exercise is my favorite saying from Becky Bailey, Founder of Conscious Discipline. We have to move our body for our brain to develop. On the opposite end of the life spectrum if we are sedentary as we age we are more likely to develop dementia.

· Sleep-getting sunlight during the day and being active can help us sleep better.

Whether you actually keep track of hours or not, just get outside. Tracking helps us be more intentional and be accountable.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictI recently came across a really interesting challenge to get kids and families to be active. The concept is to have children be outside a total of 1000 hours in one year. That averages about 3 hours per day. It is a yearlong challenge since everyone has ups and downs throughout our lives and a year would give the challenge plenty of times for those highs and lows. The website has resources for those living in harsher conditions, whether it is hot or cold. It is a “global platform for those who wish to reclaim childhood, reconnect families and live a fuller life” as defined by their website 1000hoursoutside.com. They have books, blogs, newsletters, podcasts, and trackers on their website to help you get started. And yes, there is an app for it as well!Our lifestyle has become increasingly convenient which also doesn’t require us to be very active. Modern day conveniences have caused us to become sedentary as we spend much of our time behind screens and devices. Unfortunately, this had led to an alarming increase in obesity, chronic disease, and mental health issues among not only the adult population but also youth. We are not setting our children up for success physically, mentally, or emotionally when they are behind screens a majority of their day. It is very difficult as a parent to set those boundaries as I have seen it in my own children. I’m hoping today’s article will inspire you to get outside and play with your children. If you don’t have children, get outside and enjoy whatever weather Kansas is bringing us.Outside time/play has many benefits, probably too many to list here but I will try:· Unstructured play-allows them the freedom to spend as much time as they would like exploring and with perhaps less supervision to experiment.· Sunlight-the benefits of Vitamin D are well documented. We need Vitamin D for both physical and mental health.· Gross motor skills- being able to develop the large muscles for coordination, balance and movement.· Routines-build outside time into your day. Getting outside can be something to look forward to if your children are still at home or when they get home from school.· Socialization- opportunities to be around other children. If they are young it is opportunities to observe other children. As they get older it gives them a chance to interact more with other children perhaps of different ages. It also gives parents an opportunity to meet other parents.· Mental Health and Stress Relief-being in nature and/or physical activity is a natural stress reliver for all ages. It is just good to be outside and enjoy nature.· Experience weather- I know some of the mothers are cringing (me included) but getting out in different types of weather provides a wonderful sensory and scientific lesson for children. Of course, we have to be safe but even a few minutes outside to play in the rain or snow can be a fun, memorable experience.· Shared experiences- go outside with your children and enjoy those shared experiences. Those experiences create the attachment and bond they need for healthy relationships now and in the future.· Sensory experiences-outside time gives a variety of different sensory experiences than inside. For example, different sights, sounds, smells, and feels.· Science study-plants and animals can be studied throughout the seasons.· Brain Development and Cognition-the best exercise for the brain is exercise is my favorite saying from Becky Bailey, Founder of Conscious Discipline. We have to move our body for our brain to develop. On the opposite end of the life spectrum if we are sedentary as we age we are more likely to develop dementia.· Sleep-getting sunlight during the day and being active can help us sleep better.Whether you actually keep track of hours or not, just get outside. Tracking helps us be more intentional and be accountable.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: 1000 hours outside

We all know that being active is good for health, and most of us know the benefits of movement. It supports immune function, strengthens bones and muscles, boosts mood, improves brain health, and the list goes on. However, the idea that time-consuming, strenuous workouts are necessary to reap these benefits is misleading. You don’t have to spend hours in the gym, pump iron, or belong to a fitness club. The truth is that moderate-intensity exercise for 30 minutes a day is sufficient to earn the benefits of physical activity.

One simple way to gauge moderate activity is called the “talk test.” If you can talk but not sing during exercise, this indicates that your heart rate is in the moderate zone. Since this is an individualized measurement, what is considered moderate for one person may be strenuous for another. One of my favorite ways to achieve moderate-intensity activity is walking because it is simple, affordable, and pace can be tailored to meet individual needs.

I may be biased, but I believe that walking is the most underrated form of physical activity. Before our world was modified for efficiency, walking was necessary for a majority of daily tasks. Now we can travel hundreds of miles in a few hours, order groceries online, and even work from home! While all of these things are incredibly convenient, we now have to be intentional about movement, and walking is a simple way to do this. In fact, there are lots of ways to sneak steps into your day!

Park in the back of the lot. Simply parking further away can help you increase daily movement. Choosing the stairs is another habit that will add up over time.

Utilize Zoom meetings. If you regularly attend virtual meetings or webinars, try marching in place or find a large room to walk around while you listen. Even better, if you have access to a treadmill, you can walk at a standing desk while working.

Take a lap after lunch. Walking during this time is a fantastic way to get active and refocus. Walking after a meal also decreases blood sugar, reduces cravings, and lowers stress.

Meet a friend to walk. Spending time with family and friends often involves eating out or meeting for coffee. Change up the scenery and meet at a local park or zoo for a social way to get active.

If you want a fun way to be intentional about movement, Walk Kansas may be the perfect opportunity this spring. This 8-week program encourages people to get moving by logging the number of steps or miles achieved each day. As a solo member or team, you can set a goal to walk across the state. Walk Kansas can help you make healthier nutrition choices, and you will learn techniques to reduce stress and sleep well. This year participants can also tune in for webinars about ‘The Science of Happiness,’ ‘Habit Shift - Making Tiny Habits Count,’ and foot care.

The program kicks off Sunday, March 31, and runs until May 25. Sign up as an individual or as a group up to six. Visit https://www.walkkansas.org/ to register today!

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictWe all know that being active is good for health, and most of us know the benefits of movement. It supports immune function, strengthens bones and muscles, boosts mood, improves brain health, and the list goes on. However, the idea that time-consuming, strenuous workouts are necessary to reap these benefits is misleading. You don’t have to spend hours in the gym, pump iron, or belong to a fitness club. The truth is that moderate-intensity exercise for 30 minutes a day is sufficient to earn the benefits of physical activity.One simple way to gauge moderate activity is called the “talk test.” If you can talk but not sing during exercise, this indicates that your heart rate is in the moderate zone. Since this is an individualized measurement, what is considered moderate for one person may be strenuous for another. One of my favorite ways to achieve moderate-intensity activity is walking because it is simple, affordable, and pace can be tailored to meet individual needs.I may be biased, but I believe that walking is the most underrated form of physical activity. Before our world was modified for efficiency, walking was necessary for a majority of daily tasks. Now we can travel hundreds of miles in a few hours, order groceries online, and even work from home! While all of these things are incredibly convenient, we now have to be intentional about movement, and walking is a simple way to do this. In fact, there are lots of ways to sneak steps into your day!Park in the back of the lot. Simply parking further away can help you increase daily movement. Choosing the stairs is another habit that will add up over time.Utilize Zoom meetings. If you regularly attend virtual meetings or webinars, try marching in place or find a large room to walk around while you listen. Even better, if you have access to a treadmill, you can walk at a standing desk while working.Take a lap after lunch. Walking during this time is a fantastic way to get active and refocus. Walking after a meal also decreases blood sugar, reduces cravings, and lowers stress.Meet a friend to walk. Spending time with family and friends often involves eating out or meeting for coffee. Change up the scenery and meet at a local park or zoo for a social way to get active.If you want a fun way to be intentional about movement, Walk Kansas may be the perfect opportunity this spring. This 8-week program encourages people to get moving by logging the number of steps or miles achieved each day. As a solo member or team, you can set a goal to walk across the state. Walk Kansas can help you make healthier nutrition choices, and you will learn techniques to reduce stress and sleep well. This year participants can also tune in for webinars about ‘The Science of Happiness,’ ‘Habit Shift - Making Tiny Habits Count,’ and foot care.The program kicks off Sunday, March 31, and runs until May 25. Sign up as an individual or as a group up to six. Visit https://www.walkkansas.org/ to register today!Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu.

WINKEL: Walk Kansas 2024

By Stacy Campbell Cottonwood Extension District, Hays

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

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By Stacy Campbell Cottonwood Extension District, HaysI hope that many of you involved in agriculture in Kansas are already familiar with the AgManager.info web site. It is one of the premier extension sites for information on the agricultural economy, from Kansas State University.AgManager.info website is a comprehensive source of information, analysis, and decision-making tools for agricultural producers, agribusinesses, and others. The site serves as a clearinghouse for applied outreach information emanating from the Department of Agricultural Economics at Kansas State University. It was created by combining departmental and faculty sites as well as creating new features exclusive to the AgManager.info site. The goal of this coordination is to improve the organization of web-based material and allow greater access for agricultural producers and other clientele. Topics presented on the AgManager.info site include: crop and livestock marketing and outlook reports, crop insurance, farm management, land values, rental rates, agricultural policy, farm bill, upcoming events, human resources, income tax and law, and agribusiness. Several topics include features that are updated weekly, encouraging repeat visits to the site. AgManager.info also contains decision-making tools, such as budget spreadsheets, and data sets that can encourage the agricultural industry to view AgManager.info as the most comprehensive and widely used university-sponsored website for applied research and economic outreach information.If you are in the agriculture industry I would highly encourage to visit the site and I think you will see the vast amount of useful information on it, and will hopefully book mark it! In 2023 there were a total of 259,047 sessions by 177,314 unique visitors, with 516,500 page views. There is not a week that goes by in my job as an Extension Agent that I do not go to and utilize the information on the web site for my work. The web address is www.agmanager.infoStacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

Campbell: AgManager.info – for agricultural producers, agribusiness

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

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

· Visit a farm, orchard, botanical garden

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

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

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

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictLast week, I discussed the benefits of outdoor play. Next, I would like to explore ideas and get creative on things to do outside to hopefully spark your own imagination on how to make outside time more appealing to children than electronics. Be a good role model for your children and spend time outside yourself! Sometimes we have to make it a priority for it to happen. Don’t overthink it and it doesn’t always have to be complicated or elaborate.Ideas for Outside play:· Ball play· Walking/bike/scooter trails· Sand play· Water play· Bubble play· Sidewalk chalk· Nature Study-take a camera and a notebook-start a nature collection or have a scavenger hunt· Parks· Picnics· Read (yes, take books outside)· Gardening· Visit a farm, orchard, botanical garden· Make mud pies· Climb a tree· Pick flowers and make May Day baskets (May 1st)· Biking, scooters, surf, boogey board· Jump rope· Take dog for a walk/play fetch· Fishing, hunting, camping (age appropriate, could be real or make believe)I hope this encourages you to get outside and enjoy whatever weather we are having right now. I have fond memories of playing football and visiting several parks on a weekend afternoons whileenjoying a snack along the way with my children when they were younger. Now I enjoy taking my dogs for a walk, especially when my husband tags along.I always admired a neighbor of mine that had young children. I would see them outside in all kinds of weather, different times of the day, for different lengths of time. Sometimes the parents were outside with them doing a structured activity and other times the older kids would be outside on their own. They gardened, walked, rode bikes and scooters, went to the pool, played ball games, among many other activities. This allowed them to spend time together as a family and enjoy the benefits of physical activity as well as the outdoors. I think they also used it as a way to help their children calm down on trying days. By creating a change of scenery, it allowed the child to get out some emotions or pent up energy. What a great idea to help children learn to manage their emotions. What if when we were stressed or upset about something we took a walk or jog to sort out our feelings rather than eating something that was bad for us or going shopping?Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu.

KOERNER: Outdoor play

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

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

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

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

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

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictSometimes physical activity can be a chore. After a long day of work, running errands, and taking care of loved ones, it can seem like another “to-do” on the list. However, when we avoid movement, we feel guilt creep in. We know it’s important to improve the number on the scale, decrease cholesterol, manage blood sugar, and set ourselves up for healthy aging. Although these are all significant reasons to get active, they may not be enough.Science indicates that the right “why” to be active is the motivator that makes you genuinely want to prioritize physical activity. This drive comes from within, and it is strongly related to what you value most in life. How can sitting less and moving more contribute to your values or to the roles you play in life?Connecting movement and physical activity with your ability to fulfill your values can be a good starting place in finding your “why.”For example, you may be someone who values relationships most in life. Do you strive to be an active grandparent, productive employee, or supportive friend? Regular stretching, going on a daily walk, or biking to work can strengthen your heart, build muscle, and defend against chronic illness. Physical activity can play an important part in your ability to serve others and fulfill your purpose in each role you play.When you view physical activity this way, movement may feel more like a gift than a chore.Think about physical activity you actually enjoy such as pickleball, dancing, biking, or gardening. When you take part in movement you find joy in, you might just have fun! These activities can be something you look forward to and result in immediate benefits. You will likely feel more energized, focused, flexible, and less stressed. When you exercise for these reasons, physical activity can be a hobby that fills your cup. This is why it is essential to schedule time for movement. When you prioritize your own health, you have more to pour into the things you value most in life.Take time to analyze your current motivation for exercise. Is it sustainable, or will you burn out in the near future? When you find the right “why,” exercise can become a gift that you want to do. You will succeed and reap the immediate benefits of movement. This is the successful cycle of motivation. I encourage you to find your “why” and to see movement as a gift. After all, it is one that keeps on giving.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu.

WINKEL: Find your 'Why'

By MICHELLE BERAN Cottonwood Extension District

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

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

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

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

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

Keep learning! Keep showing grace and kindness!

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By MICHELLE BERAN Cottonwood Extension DistrictWe often associate 4-H projects with the county fair but there is so much more to the 4-H year!The 4-H year begins in October and youth select several projects to explore and increase their knowledge and skills. During winter months, this project work can involve working with a beef or swine animal to begin growing, learning about health, and start handling the animal so that it is familiar with the 4-H member. Project work for the foods project may involve learning new skills such as measuring or using a sharp knife, and helping make meals for the family. Photography members can have incredible opportunities to experiment with light, shadows, and composition with the variety of weather that Kansas provides! Additionally, club members are taking on new leadership roles in their club and improving their communication skills at each meeting.As we move into spring, livestock projects such as sheep and goats take off as those animals are born or purchased and youth will be learning about nutrition, animal health, and showmanship skills. Photography becomes even more fun as 4-H youth can explore subjects such as animals, insects, or landscapes as we can spend more time outside. This is the time that horticulture projects really get busy as youth work on preparing garden space and selecting seeds or plants.Throughout the year, youth learn record keeping by working on Project Records which include setting goals, learning opportunities, project work, and financial records.Communication, Leadership, and Community Engagement are all 4-H project areas but there is a piece of each of these in every 4-H project! These are lifetime skills that help youth be good family members, good employees, and good community members.Keep learning! Keep showing grace and kindness!Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call Cottonwood Extension District – Barton Office at 620-793-1910.

BERAN: Year round learning

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

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

Herbicide program components to effectively manage kochia at germination

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

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

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

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

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266615291.jpeg" alt="Stacy Campbell" />
 <figcaption>Stacy Campbell</figcaption>
 </figure>By Stacy Campbell Cottonwood Extension District, HaysNow is the time to finalize plans for kochia control. In western Kansas, kochia is among the first summer annual weeds to emerge in the spring. Recent research suggests kochia can begin emerging in early February, with most kochia emerging by late April. In fact, Pat Geier, assistant weed scientist at the Southwest Research &amp; Extension Center in Garden City, found kochia emerging in fallow plots during the first week of February.Good control of the first dense flush of kochia is essential for obtaining a good yield. Early-emerging seedlings use the limited spring soil moisture in the dryland production area. Kochia seedlings emerge in dense populations, making adequate herbicide coverage difficult. In addition, glyphosate-resistant kochia is prevalent across western Kansas, making kochia control even more challenging. For these reasons, it is important to apply preemergence herbicides in late winter or early spring to control this weed before it emerges.Herbicide program components to effectively manage kochia at germinationTo successfully manage kochia, a herbicide program needs two components:1. a very soluble and effective herbicide that can be incorporated with very little precipitation, such as dicamba; and2. a herbicide that has longer residual activity, which will require perhaps 0.75 inches or more precipitation for adequate incorporation, such as atrazine.Precipitation events during late winter are often too small to activate longer residual herbicides, but dicamba may control kochia for four to six weeks until the longer residual herbicide is incorporated.The best time to apply herbicides for kochia control is generally January through the first week of March but prior to kochia emergence, which can vary depending on weather conditions. Later applications, for example, at the time of burndown, are more likely to occur after kochia emergence, which increases the risk of control failure. Fall-applied treatments can help ensure timely application; however, they are not likely to control later flushes of kochia effectively.Stacy Campbell is a Crop Production Extension agent in the Cottonwood District, which includes Barton and Ellis counties, for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

Campbell: Preplant herbicide applications for kochia control

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

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

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

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

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

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

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

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

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

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

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictIn today’s world, Facebook, Instagram, and TikTok are like “black holes.” Bobbie Bensaid, an extension educator from Mississippi State Extension, describes these platforms as “virtual portals that suck us in!” Social media is not bad, but at some point, it can consume more of our time than we would like. We often look to these unfulfilling brain boosts, and we can forget what we enjoy doing for fun! However, when we release dopamine due to meaningful activities, we are mentally satiated and tend to be more productive and fulfilled.What is dopamine?Bobbie explains, “Dopamine is a neurotransmitter that is released in the brain when we do activities that are pleasurable or that we enjoy. When we are stimulated and release large amounts of dopamine, we teach our brains to return to these activities. For example, when we do activities we enjoy, dopamine is released, and it tells our brain, “We love this! Good job! Let’s keep going!” This is why junk food, sugar, and the internet are so addictive. These things trigger the release of large amounts of dopamine into our brains and make us want to repeat these experiences.”Why is dopamine important?Motivation, alertness, and focus often accompany healthy dopamine levels. However, we may feel tired, burnt out, and unhappy if our dopamine levels are low or unbalanced. We may also experience memory loss, mood swings, sleeplessness, and concentration issues. Having unhealthy amounts of dopamine, whether those levels are too high or too low, can take a toll on mental health.What can we do?Bobbie suggests making a ‘Dopamine Menu’ to remind ourselves what it is that brings us true satisfaction and to be intentional about engaging in those activities.Using the template of an actual menu, she describes different sources of dopamine production that lead to happiness:“First let’s think of Starters or appetizers. These are quick boosts of joy that can be done in under 10 minutes. What are those things you like to do that don’t take much time?”Some examples are making a grocery list for the week, playing a game with your child, spending a few minutes in prayer or meditation, going for a walk, or writing a note and sticking it in the mail.“Next, we have Mains. These are the big passions we have that take up a considerable amount of time.”Mains or entrees might include playing a sport, volunteering, cooking dinner for a loved one, gardening, sewing, learning a new language, or reading a book.“Our next section on our Dopamine Menu is Sides, and these are activities you can do while doing something else. These are activities we can do that make unpleasant things a bit more pleasant.”Sides can include listening to music while exercising, talking on the phone, singing during a long car ride, or drinking your favorite coffee in a meeting.“Desserts are next on the menu. These are things that are tasty in moderation but make us feel yucky if we have them too much. Examples of dopamine desserts are scrolling through social media, eating actual dessert, playing video games, or binging tv shows.”“Finally, we have Specials. These are like specials at a restaurant. They are not always available, and typically they cost a bit more than others. So, these are the activities we love but we cannot have or do all the time.”For example, vacations, attending a concert, or going on a shopping spree are specials.Using your personalized Dopamine Menu can be a useful tool to help you find true happiness and a sense of purpose. I challenge you to make a conscious effort to do things that bring authentic fulfillment rather than binging on “brain desserts” that tend to give a false sense of satisfaction.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu.