With more than 80 years of experience serving producers, the Kansas Farm Management Association (KFMA) maintains a long-term commitment to Kansas agriculture, by building strong relationships with agriculture producers. Twenty-four KFMA economists, who are part of the Department of K-State Agricultural Economics, comprise the professional staff of the KFMA program. The economists/fieldman work cooperatively with farm families to provide members with production and financial management information for use in decision making.

The primary goal of the KFMA program is to provide each member with information that can be used to help make farm and family decisions. KFMA Economists assist producers by providing the following information and services:

· Accrual basis whole-farm and enterprise analysis

· Financial benchmarks for comparing performance with similar farms

· Integrated tax planning, marketing and asset investment strategies

· Assistance with estate planning and farm succession planning

· Guidance for business entity and structure planning

The Kansas Farm Management Association Program is organized into six regional associations. The K-MAR -105 Association serves as the central information processing unit for the six Associations. K-MAR-105 maintains data banks that are used extensively for Agricultural Economics Research and Extension activities. For further information about the KFMA visit https://www.agmanager.info/kfma or contact Mark Dikeman, KFMA and KMAR-105 Executive Director at 785-532-0516, dikemanm@ksu.edu or you can contact your local County or District Extension Office and they can put you in contact with a KFMA Economist/Fieldman for your area.

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.

Cottonwood Extension DistrictWith more than 80 years of experience serving producers, the Kansas Farm Management Association (KFMA) maintains a long-term commitment to Kansas agriculture, by building strong relationships with agriculture producers. Twenty-four KFMA economists, who are part of the Department of K-State Agricultural Economics, comprise the professional staff of the KFMA program. The economists/fieldman work cooperatively with farm families to provide members with production and financial management information for use in decision making.The primary goal of the KFMA program is to provide each member with information that can be used to help make farm and family decisions. KFMA Economists assist producers by providing the following information and services:· Sound farm accounting systems· On-farm visits· Accrual basis whole-farm and enterprise analysis· Financial benchmarks for comparing performance with similar farms· Year-end tax planning and management· Integrated tax planning, marketing and asset investment strategies· Assistance with estate planning and farm succession planning· Guidance for business entity and structure planning· Improved decision makingThe Kansas Farm Management Association Program is organized into six regional associations. The K-MAR -105 Association serves as the central information processing unit for the six Associations. K-MAR-105 maintains data banks that are used extensively for Agricultural Economics Research and Extension activities. For further information about the KFMA visit https://www.agmanager.info/kfma or contact Mark Dikeman, KFMA and KMAR-105 Executive Director at 785-532-0516, dikemanm@ksu.edu or you can contact your local County or District Extension Office and they can put you in contact with a KFMA Economist/Fieldman for your area.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.

Kansas Farm Management Association continues 8 decades of helping producers

After the holidays, KSRE has several upcoming programs to help you with your operation. For more information, you can contact me at 620-793-1910. We hope to see you at our programs.

On January 4th at 5:30 pm, 21 Central District will host a Calving School at the Stafford County Annex Building, 210 East Third, St. John.

The evening will start with a meal catered by Wheatland Café. Cost is $10 per person with the help of sponsors, including: South Fork Veterinary Hospital, Xtra Factors, and 701x Autonomous Rancher.

Dr A.J. Tarpoff, KSRE Beef Veterinarian will cover topics including: Stages of the normal calving process and tips to handle difficult calving situations, when and how to intervene, the calving process, and demonstrating proper use of calving equipment on a life-size cow and calf model.

A calving kit door prize drawing will happen at the end of the evening, sponsored by South Wind Animal Health.

To Register: call the Stafford County Extension Office at 620-549-3502. Please RSVP by December 27th, for meal planning.

Kansas State University beef extension specialists and agents will host a cow-calf production clinic January 10th at the Ellis County Extension office located at 601 Main St in Hays.

The clinic is scheduled from 10 a.m. to 2:30 p.m. and will focus on “Navigating Opportunities and Risks: Production and Forage Considerations,” with discussion on local conditions encountered by cow-calf producers.

The clinics will also include interactive polls, forage sampling in a drought year, implications of -forage sampling and presentation by K-State agricultural economist Jenny Ifft, who will discuss making dollars and cents of risk management tools.

There will be a $10 cost payable at the door and a meal will be provided. RSVP by Jan. 5th for a meal count by calling 785-628-9430 or emailing Theresa Meis at tam3@ksu.edu.

Extension agents Clint Laflin and Alicia Boor will host a joint extension program in Ellsworth, Kans. on Thursday January 18th, 2023. Topics covered include financial budgeting, understanding interest rate trends, risk management insurance options, and farm family transitions.

Experts from local banks, the Kansas Farm Management Association, and Kansas State Research and Extension will serve as speakers, and be on hand to answer attendee questions.

Registration cost is $10 payable at the door by cash or check. The event will take place at the Ellsworth Health and Recreation Center: 221 West Douglas Ave, Ellsworth, KS 67439.

Registration begins at 9:00 a.m. with coffee and doughnuts provided, followed by our first speaker. The event will conclude by 3 p.m.

An RSVP is requested by Friday, January 12th to give organizers an accurate count for our catered lunch provided to attendees. To register please email or call Midway District Livestock Agent, Clint Laflin, at cllaflin@ksu.edu, or 785-483-3157.

Alfalfa and forage meeting to be held January 24th in Great Bend

K-State Research and Extension along with the Kansas Forage and Grasslands council are hosting an Alfalfa and Forage school on January 24th at the Burnside Room, 1214 Stone Street in Great Bend. The meeting will be held from 10-2 and will include discussions over planting practices, fertility, water use efficiency, economics, entomology, and weed control. The cost to attend is free for members of KFGC and 45.00 for non-members, which will include a one-year membership. RSVP to Alicia Boor at aboor@ksu.edu or 620-793-1910 by January 19th.

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141354634.png" alt="Alicia Boor - Cottonwood Extension District" />
 <figcaption>Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>SubmittedAfter the holidays, KSRE has several upcoming programs to help you with your operation. For more information, you can contact me at 620-793-1910. We hope to see you at our programs.Calving SchoolOn January 4th at 5:30 pm, 21 Central District will host a Calving School at the Stafford County Annex Building, 210 East Third, St. John.The evening will start with a meal catered by Wheatland Café. Cost is $10 per person with the help of sponsors, including: South Fork Veterinary Hospital, Xtra Factors, and 701x Autonomous Rancher.Dr A.J. Tarpoff, KSRE Beef Veterinarian will cover topics including: Stages of the normal calving process and tips to handle difficult calving situations, when and how to intervene, the calving process, and demonstrating proper use of calving equipment on a life-size cow and calf model.A calving kit door prize drawing will happen at the end of the evening, sponsored by South Wind Animal Health.To Register: call the Stafford County Extension Office at 620-549-3502. Please RSVP by December 27th, for meal planning.Cow-calf Clinic, January 10thKansas State University beef extension specialists and agents will host a cow-calf production clinic January 10th at the Ellis County Extension office located at 601 Main St in Hays.The clinic is scheduled from 10 a.m. to 2:30 p.m. and will focus on “Navigating Opportunities and Risks: Production and Forage Considerations,” with discussion on local conditions encountered by cow-calf producers.The clinics will also include interactive polls, forage sampling in a drought year, implications of -forage sampling and presentation by K-State agricultural economist Jenny Ifft, who will discuss making dollars and cents of risk management tools.There will be a $10 cost payable at the door and a meal will be provided. RSVP by Jan. 5th for a meal count by calling 785-628-9430 or emailing Theresa Meis at tam3@ksu.edu.Agricultural Producers MeetingExtension agents Clint Laflin and Alicia Boor will host a joint extension program in Ellsworth, Kans. on Thursday January 18th, 2023. Topics covered include financial budgeting, understanding interest rate trends, risk management insurance options, and farm family transitions.Experts from local banks, the Kansas Farm Management Association, and Kansas State Research and Extension will serve as speakers, and be on hand to answer attendee questions.Registration cost is $10 payable at the door by cash or check. The event will take place at the Ellsworth Health and Recreation Center: 221 West Douglas Ave, Ellsworth, KS 67439.Registration begins at 9:00 a.m. with coffee and doughnuts provided, followed by our first speaker. The event will conclude by 3 p.m.An RSVP is requested by Friday, January 12th to give organizers an accurate count for our catered lunch provided to attendees. To register please email or call Midway District Livestock Agent, Clint Laflin, at cllaflin@ksu.edu, or 785-483-3157.Alfalfa and forage meeting to be held January 24th in Great BendK-State Research and Extension along with the Kansas Forage and Grasslands council are hosting an Alfalfa and Forage school on January 24th at the Burnside Room, 1214 Stone Street in Great Bend. The meeting will be held from 10-2 and will include discussions over planting practices, fertility, water use efficiency, economics, entomology, and weed control. The cost to attend is free for members of KFGC and 45.00 for non-members, which will include a one-year membership. RSVP to Alicia Boor at aboor@ksu.edu or 620-793-1910 by January 19th.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 620-793-1910K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

Boor: K-State Research and Extension plans operational programs

Holiday expenses can creep up on us unexpectedly. Sometimes it’s difficult to think of everything that goes into our holiday. The holidays can put a financial burden even on the savviest of shoppers and savers. But like most things, taking time to plan can help you avoid the stress that comes with overspending. Before you hit the mall or shop for Christmas deals, keep reading to learn how to make a holiday spending plan that works for you.

First, make sure you account for all of your typical expenses so that you don’t come up short on bills or things like rent. Continue your normal budgeting and saving plans as well as paying regular monthly bills. Sometimes companies will offer skip a payment around the holidays. Make sure you understand the terms before agreeing because often times you are still accruing interest which may not be in your best interest.

Next, think about what else you may be spending on in the coming weeks. Are you hosting a party at your home, or traveling to visit family or friends? If so, estimate what those things will cost you. Once you’ve subtracted any expenses from your usual budget, you can think about how much you have to spend on gifts. It’s best to start planning this as early as possible, but will still work if you are just starting. That way you can look at how much you’ll earn between now and the holidays and calculate how much you can save to cover your holiday spending. Being realistic about your budget will help make sure you don’t overspend. Yes, obviously, the gifts may be easy to budget for but there are often unexpected expenses such as travel, food, and entertainment. Think through all your plans for the holidays and what will cost you money before budgeting.

2. Make a list (and check it twice)

With all of the excitement of the holidays, it can be easy to get carried away. Make a list of the gifts you need and cross them off as you go. Check your list several times before you go shopping so that you don’t leave anything off. This is when a personal rule may come in handy. You might set a personal rule for yourself, such as: If something isn’t on your list, don’t buy it. This can get difficult when you see sales and deals pop up—but spending on something you don’t really need can make it difficult to pay for the things you do.

There may be ways to give a meaningful gift at a fraction of the cost as buying something from a store. This may not work for everyone on your list, but here are some low-cost suggestions:

§ Homemade mixes in a mason jar, such as hot chocolate, bean soup, or cookie mixes

§ Your favorite recipes with photos in a custom picture book

4. Decide how you’re going to pay

Are you going to use cash or credit cards to pay for gifts? A helpful rule to set for yourself is to only bring the amount of money you plan to spend. That way you can help yourself stay within your budget because once you spend the money you brought, you’re done. On the other hand, using a credit card can give you more consumer rights if the item is broken when you open the box and doesn’t require you to travel with large amounts of cash. If you do decide to buy your holiday gifts with a credit card, make sure you have a specific plan to pay your credit card bill and have set aside enough in your budget to do so.

Keep an eye on your debit or credit card. You may be using it frequently so make sure you always put it back in the same place. Be very mindful of where it is used and who has had access to it. Safeguard your information.

You also want to keep your receipts for any gift returns. Review your charges on your statement or online frequently as well because it’s easier to resolve any fraudulent charges earlier rather than later.

Just like you wrote down your lists to keep track of what you need to buy, you could also keep track of what you’ve spent. Periodically check to see if you are on track and sticking to your budget. Did you spend more or less than you thought you would on certain items? If you don’t keep track of what you spent, you could end up with an unpleasant credit card bill next month.

Another tip would be to keep your receipts. Review those at the end of the day and make sure you are staying within your budget. Sometimes we think we spend less then when we actually add it up. Using a credit card can also increase spending. Some studies have shown that you are more likely to spend more when using a credit card versus paying with cash.

The holidays can be a very stressful time for some people, planning for the expenses can help relieve some of that stress when the new year rolls around.

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="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>Holiday expenses can creep up on us unexpectedly. Sometimes it’s difficult to think of everything that goes into our holiday. The holidays can put a financial burden even on the savviest of shoppers and savers. But like most things, taking time to plan can help you avoid the stress that comes with overspending. Before you hit the mall or shop for Christmas deals, keep reading to learn how to make a holiday spending plan that works for you.1. Set a budgetFirst, make sure you account for all of your typical expenses so that you don’t come up short on bills or things like rent. Continue your normal budgeting and saving plans as well as paying regular monthly bills. Sometimes companies will offer skip a payment around the holidays. Make sure you understand the terms before agreeing because often times you are still accruing interest which may not be in your best interest.Next, think about what else you may be spending on in the coming weeks. Are you hosting a party at your home, or traveling to visit family or friends? If so, estimate what those things will cost you. Once you’ve subtracted any expenses from your usual budget, you can think about how much you have to spend on gifts. It’s best to start planning this as early as possible, but will still work if you are just starting. That way you can look at how much you’ll earn between now and the holidays and calculate how much you can save to cover your holiday spending. Being realistic about your budget will help make sure you don’t overspend. Yes, obviously, the gifts may be easy to budget for but there are often unexpected expenses such as travel, food, and entertainment. Think through all your plans for the holidays and what will cost you money before budgeting.2. Make a list (and check it twice)With all of the excitement of the holidays, it can be easy to get carried away. Make a list of the gifts you need and cross them off as you go. Check your list several times before you go shopping so that you don’t leave anything off. This is when a personal rule may come in handy. You might set a personal rule for yourself, such as: If something isn’t on your list, don’t buy it. This can get difficult when you see sales and deals pop up—but spending on something you don’t really need can make it difficult to pay for the things you do.3. Get creativeThere may be ways to give a meaningful gift at a fraction of the cost as buying something from a store. This may not work for everyone on your list, but here are some low-cost suggestions:§ Homemade mixes in a mason jar, such as hot chocolate, bean soup, or cookie mixes§ Your favorite recipes with photos in a custom picture book4. Decide how you’re going to payAre you going to use cash or credit cards to pay for gifts? A helpful rule to set for yourself is to only bring the amount of money you plan to spend. That way you can help yourself stay within your budget because once you spend the money you brought, you’re done. On the other hand, using a credit card can give you more consumer rights if the item is broken when you open the box and doesn’t require you to travel with large amounts of cash. If you do decide to buy your holiday gifts with a credit card, make sure you have a specific plan to pay your credit card bill and have set aside enough in your budget to do so.Keep an eye on your debit or credit card. You may be using it frequently so make sure you always put it back in the same place. Be very mindful of where it is used and who has had access to it. Safeguard your information.You also want to keep your receipts for any gift returns. Review your charges on your statement or online frequently as well because it’s easier to resolve any fraudulent charges earlier rather than later.5. Track your holiday spendingJust like you wrote down your lists to keep track of what you need to buy, you could also keep track of what you’ve spent. Periodically check to see if you are on track and sticking to your budget. Did you spend more or less than you thought you would on certain items? If you don’t keep track of what you spent, you could end up with an unpleasant credit card bill next month.Another tip would be to keep your receipts. Review those at the end of the day and make sure you are staying within your budget. Sometimes we think we spend less then when we actually add it up. Using a credit card can also increase spending. Some studies have shown that you are more likely to spend more when using a credit card versus paying with cash.The holidays can be a very stressful time for some people, planning for the expenses can help relieve some of that stress when the new year rolls around.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.eduK-State Research &amp; Extension is an equal opportunity provider and employer.

KOERNER: Tips on holiday spending

Karissa Winkel Cottonwood Extension District

The new year is right around the corner, and now is the time to create health goals for 2024. Making healthy choices is something we get to do every day, but it does not have to be overwhelming. In fact, simply walking every day can improve heart health, strengthen the lungs, improve the quality of sleep, and fight osteoporosis! If walking to improve health is something you are interested in, a Walk with Ease class may be for you.

Walk with Ease is here to help people with arthritis or other related conditions reduce pain, increase balance, strength, walking pace, and improve overall health. Walk with Ease is not only an evidence-based program, but it’s also fun! Participants have the opportunity to walk, stretch, and socialize during each session. WWE is a class created by the National Arthritis Foundation, and it is offered through Kansas State Research &amp; Extension.

Walk with Ease provides pain management and physical activity education to individuals and families. These classes include an educational book that covers various topics about walking and arthritis management, and the $12 registration fee covers the price of the book. Walk with Ease classes aim to help each participant implement realistic goals, maintain a long-term physical activity routine, and help Kansans find resources to stay active.

Are you ready to make the healthy choice the easy choice? Do you want to learn how to improve mobility and decrease pain? Are you eager to learn how to develop a personal walking plan?

Join us for our next Walk with Ease class that kicks off on January 8th! This indoor class will take place from 10:00-11:00 a.m. on MWF at the Hoisington Recreation Center in Hoisington, KS. Participants who attend and complete 14 of 18 classes in this Walk with Ease Series will be eligible to receive fitness equipment.

For more information, please contact Karissa Winkel, Family and Community Wellness Agent to register, at krwinkel@ksu.edu, 620-793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>Karissa Winkel Cottonwood Extension DistrictThe new year is right around the corner, and now is the time to create health goals for 2024. Making healthy choices is something we get to do every day, but it does not have to be overwhelming. In fact, simply walking every day can improve heart health, strengthen the lungs, improve the quality of sleep, and fight osteoporosis! If walking to improve health is something you are interested in, a Walk with Ease class may be for you.Walk with Ease is here to help people with arthritis or other related conditions reduce pain, increase balance, strength, walking pace, and improve overall health. Walk with Ease is not only an evidence-based program, but it’s also fun! Participants have the opportunity to walk, stretch, and socialize during each session. WWE is a class created by the National Arthritis Foundation, and it is offered through Kansas State Research &amp; Extension.Walk with Ease provides pain management and physical activity education to individuals and families. These classes include an educational book that covers various topics about walking and arthritis management, and the $12 registration fee covers the price of the book. Walk with Ease classes aim to help each participant implement realistic goals, maintain a long-term physical activity routine, and help Kansans find resources to stay active.Are you ready to make the healthy choice the easy choice? Do you want to learn how to improve mobility and decrease pain? Are you eager to learn how to develop a personal walking plan?Join us for our next Walk with Ease class that kicks off on January 8th! This indoor class will take place from 10:00-11:00 a.m. on MWF at the Hoisington Recreation Center in Hoisington, KS. Participants who attend and complete 14 of 18 classes in this Walk with Ease Series will be eligible to receive fitness equipment.For more information, please contact Karissa Winkel, Family and Community Wellness Agent to register, at krwinkel@ksu.edu, 620-793-1910.

WINKEL: Walk with Ease is coming to Hoisington

Stacy Campbell Cottonwood Extension District

In recent years, sulfur (S) deficiency in wheat has become more common in many areas of Kansas, particularly in no-till wheat. The likely reasons for this are a reduction in sulfur additions to the crop from atmospheric deposition (there is less S in the air now) and cooler soil temperatures as a result of no-till, which slows S mineralization in the soil. Some crops in the rotation, such as soybean, can also take up significant amounts of S, resulting in an S deficit for the following wheat crop. Most of the crop's S needs will occur after spring green-up when the crop goes through stem elongation.

Historically, S deficiency was most common in high-yielding crops grown on irrigated, sandy soils that are low in organic matter and subject to leaching. However, due to the reasons discussed above, an increasing number of finer-textured soils have shown S deficiency in recent years.

Generally, S-deficient wheat is yellow and stunted and is observed in patches in the field, especially in areas with previous soil erosion or movement. The patchy S-deficient areas of the field are often found on hilltops or side slopes where erosion has occurred, and soil organic matter is reduced or where leaching is more pronounced. Wheat in areas where topsoil was removed or significant cuts were made (i.e. terraced or leveled fields) also commonly shows symptoms.

Sulfur deficiency in growing crops is often mistaken for nitrogen (N) deficiency. However, unlike N deficiency, where older leaves show firing and yellowing, with S deficiency, the pale-yellow symptoms often appear first on the younger or uppermost leaves. Wheat plants with S deficiency eventually become uniformly chlorotic (yellow leaf tissue).

Sulfur deficiencies in wheat have been showing up early in the spring, shortly after green-up, before organic S is mineralized from soil organic matter and before wheat roots can grow into the subsoil to utilize any available S (sulfate) accumulations. Deficiencies of S are often difficult to identify because the chlorosis is not always obvious. Crops lacking S also may be stunted, thin-stemmed, and spindly. In the case of wheat and other cereal grains, maturity is delayed.

If any of your fields have had a known history of S deficiency and you have not applied any S yet. Rather than waiting for symptoms to appear in the spring, farmers may want to consider a winter top-dress application of S as a preventive measure.

There is a soil test for available sulfate-S in the soil profile. Soil texture, soil organic matter, the crop to be grown, and the expected yield level should all be considered when interpreting this soil test. Accurate estimates of S needs cannot be made from a surface sample alone. Since

sulfate is mobile, sampling to a 24-inch depth is important. However, due to the relatively high demand for S during the rapid vegetative growth phase of wheat and relatively shallow rooting by the wheat crop at this time, the S measured in the deeper subsoil levels by the test may not be available to wheat in the early spring, especially where soils are cold. Now is a good time to collect soil samples and assess S levels as we plan for topdressing.

Leaf tissue tests can be useful, particularly when determining the exact cause of yellow wheat. A representative sample can be made by collecting the newest mature leaves from 30+ plants throughout the area where deficiency symptoms are observed (“bad” areas). A similar sample from a “good” area (no deficiency symptoms) should also be collected. This will allow direct comparisons between “good” and “bad” areas.

There are several S-containing fertilizer materials both dry and liquid. Supplemental resources: Sulfur in Kansas (MF 2264), http://www.ksre.ksu.edu/bookstore/pubs/MF2264.pdf For estimations of required application rates of S - Soil Test Interpretation and Fertilizer Recommendations, (MF2586) http://www.ksre.ksu.edu/bookstore/pubs/mf2586.pdf

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266615291.jpeg" alt="Stacy Campbell" />
 <figcaption>Stacy Campbell</figcaption>
 </figure>Stacy Campbell Cottonwood Extension DistrictIn recent years, sulfur (S) deficiency in wheat has become more common in many areas of Kansas, particularly in no-till wheat. The likely reasons for this are a reduction in sulfur additions to the crop from atmospheric deposition (there is less S in the air now) and cooler soil temperatures as a result of no-till, which slows S mineralization in the soil. Some crops in the rotation, such as soybean, can also take up significant amounts of S, resulting in an S deficit for the following wheat crop. Most of the crop's S needs will occur after spring green-up when the crop goes through stem elongation.Historically, S deficiency was most common in high-yielding crops grown on irrigated, sandy soils that are low in organic matter and subject to leaching. However, due to the reasons discussed above, an increasing number of finer-textured soils have shown S deficiency in recent years.Generally, S-deficient wheat is yellow and stunted and is observed in patches in the field, especially in areas with previous soil erosion or movement. The patchy S-deficient areas of the field are often found on hilltops or side slopes where erosion has occurred, and soil organic matter is reduced or where leaching is more pronounced. Wheat in areas where topsoil was removed or significant cuts were made (i.e. terraced or leveled fields) also commonly shows symptoms.Sulfur deficiency in growing crops is often mistaken for nitrogen (N) deficiency. However, unlike N deficiency, where older leaves show firing and yellowing, with S deficiency, the pale-yellow symptoms often appear first on the younger or uppermost leaves. Wheat plants with S deficiency eventually become uniformly chlorotic (yellow leaf tissue).Sulfur deficiencies in wheat have been showing up early in the spring, shortly after green-up, before organic S is mineralized from soil organic matter and before wheat roots can grow into the subsoil to utilize any available S (sulfate) accumulations. Deficiencies of S are often difficult to identify because the chlorosis is not always obvious. Crops lacking S also may be stunted, thin-stemmed, and spindly. In the case of wheat and other cereal grains, maturity is delayed.If any of your fields have had a known history of S deficiency and you have not applied any S yet. Rather than waiting for symptoms to appear in the spring, farmers may want to consider a winter top-dress application of S as a preventive measure.There is a soil test for available sulfate-S in the soil profile. Soil texture, soil organic matter, the crop to be grown, and the expected yield level should all be considered when interpreting this soil test. Accurate estimates of S needs cannot be made from a surface sample alone. Sincesulfate is mobile, sampling to a 24-inch depth is important. However, due to the relatively high demand for S during the rapid vegetative growth phase of wheat and relatively shallow rooting by the wheat crop at this time, the S measured in the deeper subsoil levels by the test may not be available to wheat in the early spring, especially where soils are cold. Now is a good time to collect soil samples and assess S levels as we plan for topdressing.Leaf tissue tests can be useful, particularly when determining the exact cause of yellow wheat. A representative sample can be made by collecting the newest mature leaves from 30+ plants throughout the area where deficiency symptoms are observed (“bad” areas). A similar sample from a “good” area (no deficiency symptoms) should also be collected. This will allow direct comparisons between “good” and “bad” areas.There are several S-containing fertilizer materials both dry and liquid. Supplemental resources: Sulfur in Kansas (MF 2264), http://www.ksre.ksu.edu/bookstore/pubs/MF2264.pdf For estimations of required application rates of S - Soil Test Interpretation and Fertilizer Recommendations, (MF2586) http://www.ksre.ksu.edu/bookstore/pubs/mf2586.pdf

CAMPBELL: Considerations for wheat fields prone to sulfur deficiency

Many reactions occur within the body during an attempt to deal with stressors. A few short-term effects include increased adrenaline, cortisol production (the stress hormone), or muscle tightness. Chronic stress affects our physical, emotional, and social well-being, and symptoms such as irritability, fatigue, changes to eating habits, or burnout can occur.

As you can see, there is a broad spectrum of stress depending on severity. Acute stress lasts no longer than one month and typically occurs right after a stressful event such as an interview or performance.

Chronic stress can also develop after a stressful event, but this type is ongoing and persistent. It can be caused by losing a loved one or struggling with poverty to name a couple of examples.

Living in a state of stress for an extended amount of time is not healthy in any aspect of well-being, but if we aren’t careful, life can become overwhelming and stress can be difficult to manage. Stress is proven to have severe effects on mental health and the development of chronic illnesses. In fact, it is estimated that 90 percent of illness and disease is stress-related according to medical research. When chronic stress is present, it can interfere with your physical functioning and bodily processes. This is linked to high blood pressure, cardiovascular disease, and heart disease.

Are you ready to work on your stress management skills for your mental health and physical well-being?

The Great Bend Activity Center is hosting an upcoming class on Managing the Strain of Stress, and you’ll have the chance to:

· Learn the different types of stress and how it can affect the body. · Learn the physical, emotional, and behavioral symptoms of stress. · Be able to identify how stress personally affects you (your personal signs/symptoms). · Learn different tools and techniques.

If you want to add to your stress management toolbox, join me at the Great Bend Activity Center on December 13 at noon.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="Karissa Winkel&nbsp;is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. Courtesy photo" />
 <figcaption>Karissa Winkel&nbsp;is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. Courtesy photo</figcaption>
 </figure>Many reactions occur within the body during an attempt to deal with stressors. A few short-term effects include increased adrenaline, cortisol production (the stress hormone), or muscle tightness. Chronic stress affects our physical, emotional, and social well-being, and symptoms such as irritability, fatigue, changes to eating habits, or burnout can occur.As you can see, there is a broad spectrum of stress depending on severity. Acute stress lasts no longer than one month and typically occurs right after a stressful event such as an interview or performance.Chronic stress can also develop after a stressful event, but this type is ongoing and persistent. It can be caused by losing a loved one or struggling with poverty to name a couple of examples.Living in a state of stress for an extended amount of time is not healthy in any aspect of well-being, but if we aren’t careful, life can become overwhelming and stress can be difficult to manage. Stress is proven to have severe effects on mental health and the development of chronic illnesses. In fact, it is estimated that 90 percent of illness and disease is stress-related according to medical research. When chronic stress is present, it can interfere with your physical functioning and bodily processes. This is linked to high blood pressure, cardiovascular disease, and heart disease.Are you ready to work on your stress management skills for your mental health and physical well-being?The Great Bend Activity Center is hosting an upcoming class on Managing the Strain of Stress, and you’ll have the chance to:· Learn the different types of stress and how it can affect the body. · Learn the physical, emotional, and behavioral symptoms of stress. · Be able to identify how stress personally affects you (your personal signs/symptoms). · Learn different tools and techniques. If you want to add to your stress management toolbox, join me at the Great Bend Activity Center on December 13 at noon.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. You may reach her at 620-793-1910 or krwinkel@ksu.edu.&nbsp;

WINKEL: Managing the strain of stress

Colder weather has finally arrived in Kansas. This past weekend’s snowfall and plummeting temperatures have assured us that we are not skipping winter this year, much to my dismay. Some people get refreshed with the cooler temperatures. I, however, can live without the cold weather as I just want to hibernate inside where it is warm. I really dislike being cold, but my children remind me that there are people (like them) who prefer the cooler temperatures.

I do have to admit the snow was pretty and I love how it quiets our busy life. Not to mention the moisture is much appreciated. This brings us to the dilemma of exercise. Many love to exercise outdoors but how do we stick to our routines and healthy lifestyles if the weather has turned down the temperatures?

The Arthritis Foundation and Institute on Aging offers a few tips for cold-weather exercise.

Joint stiffness may be worse when you first wake up, making an early morning workout uncomfortable and painful. If so, take your walk later in the day when it’s warmer outside and your joints have loosened up. Plus, if you’re taking pain medications, waiting gives them a chance to kick in before you exercise. To warm your joints up faster, pop your workout clothes in the dryer for five minutes while you get ready.

Dress in several layers of loose clothing to trap warm air between them. Wear a waterproof coat or jacket if it’s snowy or rainy and don’t forget a hat, scarf and gloves. In general, start with a thin, synthetic layer (not cotton), add a layer of fleece, and top with a waterproof, breathable outer layer.

Hydration is more often associated with sweating and the summer months, but it’s just as important to drink plenty of water in winter, too. You still sweat and lose fluid in cold weather so make sure you stay hydrated. Dehydration can affect mood and even brain function. In general, drink about 16 ounces (two cups) of water two hours before a workout.

Working out in cold weather exposes your hands, feet, ears and nose to severe temperatures. If you have Raynaud’s disease, a condition that causes abnormal sensitivity to cold and restricts blood flow to fingers and toes, wear mittens instead of gloves and use chemical hand warmers in your mittens and boots. Keep your head and ears warmer with a hat or beanie.

Even in the cold, a sunny day can result in sunburn. This is especially true if you have psoriasis or lupus, or if you take nonsteroidal anti-inflammatory drugs (NSAIDs) or methotrexate, which can make your skin more sun-sensitive. Make sure you wear appropriate sunscreen (SPF 50) on exposed parts and protect your eyes with sunglasses or ski goggles. Remember to reapply if you’re sweating or after more than two hours outdoors. Include a soothing lip balm with sunscreen to prevent windburn and sunburn.

Ice isn’t the only danger when walking or exercising outdoors. Packed snow can also make you lose your footing and cause a fall. “Look for ways to get added traction,” says Tom Holland, exercise physiologist and fitness consultant. He recommends simple cleats to strap on your shoes that provide traction when walking on ice or snow. Trail shoes also provide more grip and stability than running or walking shoes that are made for the road.

Take a phone and let people know where you’re going, says Holland. “If you slip or fall while walking or biking it’s a good idea someone knows where they can find you.” In addition, choose a neighborhood that’s familiar to you, so if large snowbanks or road detours prevent you from taking your regular route, you’ll know how to find your way back home, Holland adds.

Before you go outside, spend a few minutes warming up, which is especially important when you have arthritis. Warm up by marching in place or on a treadmill for 5 to 10 minutes at a slow-comfortable pace, and then stretching out all major muscle groups. After your workout, take time to cool down and stretch out.

Cardiovascular exercise does not have to include high-impact exercise such as skiing, jogging or running. Snowshoeing, cross-country skiing and walking are low-impact cardio options that are not only easier on joints but also provide all the benefits of physical activity.

On the coldest winter days, it’s best to work out indoors where you can more easily control the environment. Walk at the mall, pedal a stationary bike, go for a swim at the local aquatic center or take an exercise class at the gym. According to the American College of Sports Medicine, cold weather itself should not be a barrier to exercising outdoors, especially if you are accustomed to it. However, those with Raynaud’s syndrome, heart disease or asthma are at highest risk of being impacted by the cold and may need to avoid outdoor exercise in frigid temperatures altogether.

Remember, staying active has many benefits to both your mental and physical health. Find a way to keep active, even when the weather isn’t cooperating.

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.

Colder weather has finally arrived in Kansas. This past weekend’s snowfall and plummeting temperatures have assured us that we are not skipping winter this year, much to my dismay. Some people get refreshed with the cooler temperatures. I, however, can live without the cold weather as I just want to hibernate inside where it is warm. I really dislike being cold, but my children remind me that there are people (like them) who prefer the cooler temperatures.<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522176561.png" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>I do have to admit the snow was pretty and I love how it quiets our busy life. Not to mention the moisture is much appreciated. This brings us to the dilemma of exercise. Many love to exercise outdoors but how do we stick to our routines and healthy lifestyles if the weather has turned down the temperatures?The Arthritis Foundation and Institute on Aging offers a few tips for cold-weather exercise.<h2>Time it right</h2>Joint stiffness may be worse when you first wake up, making an early morning workout uncomfortable and painful. If so, take your walk later in the day when it’s warmer outside and your joints have loosened up. Plus, if you’re taking pain medications, waiting gives them a chance to kick in before you exercise. To warm your joints up faster, pop your workout clothes in the dryer for five minutes while you get ready.<h2>Dress in loose layers</h2>Dress in several layers of loose clothing to trap warm air between them. Wear a waterproof coat or jacket if it’s snowy or rainy and don’t forget a hat, scarf and gloves. In general, start with a thin, synthetic layer (not cotton), add a layer of fleece, and top with a waterproof, breathable outer layer.<h2>Drink up</h2>Hydration is more often associated with sweating and the summer months, but it’s just as important to drink plenty of water in winter, too. You still sweat and lose fluid in cold weather so make sure you stay hydrated. Dehydration can affect mood and even brain function. In general, drink about 16 ounces (two cups) of water two hours before a workout.<h2>Protect your extremities</h2>Working out in cold weather exposes your hands, feet, ears and nose to severe temperatures. If you have Raynaud’s disease, a condition that causes abnormal sensitivity to cold and restricts blood flow to fingers and toes, wear mittens instead of gloves and use chemical hand warmers in your mittens and boots. Keep your head and ears warmer with a hat or beanie.<h2>Wear sunblock</h2>Even in the cold, a sunny day can result in sunburn. This is especially true if you have psoriasis or lupus, or if you take nonsteroidal anti-inflammatory drugs (NSAIDs) or methotrexate, which can make your skin more sun-sensitive. Make sure you wear appropriate sunscreen (SPF 50) on exposed parts and protect your eyes with sunglasses or ski goggles. Remember to reapply if you’re sweating or after more than two hours outdoors. Include a soothing lip balm with sunscreen to prevent windburn and sunburn.<h2>Get traction</h2>Ice isn’t the only danger when walking or exercising outdoors. Packed snow can also make you lose your footing and cause a fall. “Look for ways to get added traction,” says Tom Holland, exercise physiologist and fitness consultant. He recommends simple cleats to strap on your shoes that provide traction when walking on ice or snow. Trail shoes also provide more grip and stability than running or walking shoes that are made for the road.<h2>Safety first</h2>Take a phone and let people know where you’re going, says Holland. “If you slip or fall while walking or biking it’s a good idea someone knows where they can find you.” In addition, choose a neighborhood that’s familiar to you, so if large snowbanks or road detours prevent you from taking your regular route, you’ll know how to find your way back home, Holland adds.<h2>Warm up, cool down</h2>Before you go outside, spend a few minutes warming up, which is especially important when you have arthritis. Warm up by marching in place or on a treadmill for 5 to 10 minutes at a slow-comfortable pace, and then stretching out all major muscle groups. After your workout, take time to cool down and stretch out.<h2>Think low-impact</h2>Cardiovascular exercise does not have to include high-impact exercise such as skiing, jogging or running. Snowshoeing, cross-country skiing and walking are low-impact cardio options that are not only easier on joints but also provide all the benefits of physical activity.<h2>Take it inside</h2>On the coldest winter days, it’s best to work out indoors where you can more easily control the environment. Walk at the mall, pedal a stationary bike, go for a swim at the local aquatic center or take an exercise class at the gym. According to the American College of Sports Medicine, cold weather itself should not be a barrier to exercising outdoors, especially if you are accustomed to it. However, those with Raynaud’s syndrome, heart disease or asthma are at highest risk of being impacted by the cold and may need to avoid outdoor exercise in frigid temperatures altogether.Remember, staying active has many benefits to both your mental and physical health. Find a way to keep active, even when the weather isn’t cooperating.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: Colder weather and exercise

With harvest complete and some relatively mild temperatures heading into winter, farmers might take to the field for deep tillage such as ripping, or to make earthwork repairs around the farm. A few days before you want to start these activities, call 811 for your safety and to prevent expensive damage to underground utilities. The website, <a href="http://call811.com">http://call811.com</a>, has easy-to-follow instructions for requesting this free service and detailed information concerning why you need to know what’s below.

A video produced by Marathon Oil tells the story of a farm family and their close call with a pipeline when installing tile drains. The landowner knew where the pipeline entered and exited the field, and they assumed the pipeline was straight— it wasn’t. Watch this 6-minute, eye-opening video for the whole story: <a href="https://youtu.be/oe-iknpYzF8">https://youtu.be/oe-iknpYzF8</a>.

Sadly, fatal accidents do happen in soil excavations. If you dig any trenches or soil pits, safety should be considered from the very beginning of the project. Soils with sandy textures are more susceptible to collapse than soils with a higher clay content. If standing water is present in the pit, the walls are more apt to collapse. Digging in soils that have been disturbed before, such as digging next to a hydrant or foundation, means that the soil is far less stable than you might expect if that soil had never been disturbed before.

Occupational Safety and Health Administration guidelines exist on excavation safety, such as when it is necessary to shore the walls of a soil pit or trench. One important consideration is soil should be piled a minimum of 2 feet away from the walls of the trenches for two reasons: 1) Soil clods or excavating tools could roll back into the trench and cause injury to occupants. 2) It helps reduce the risk of a trench collapse by keeping the weight of the soil piles away from the trench edges.

Even if a soil pit is 5 feet deep or less, it is a good idea to angle the edges, especially if the texture is sandy, the soil is wet, or if the soil is otherwise unstable. This does create more disturbance, but if it prevents an accident, it’s worth it.

For more information on trenching and excavation safety, see the following OSHA publication: Trenching and Excavation Safety, <a href="https://www.osha.gov/Publications/osha2226.pdf">https://www.osha.gov/Publications/osha2226.pdf</a>

New in January – K-State Corn and Soybean Schools held together

In January, look for a new format for the traditional K-State Corn and Soybean Winter Crop Schools. K-State Research and Extension, in collaboration with Kansas Corn and Kansas Soybean, has combined the schools for a whole-day program covering both crops. Save the date for one of the locations near you!

2024-State Corn and Soybean Crop Schools

Jan. 16 (Tuesday) – Parsons K-State Southeast Research and Extension Center. Jan. 17 (Wednesday) – Hesston Agco Corporation. Jan. 18 (Thursday) – Garden City, Corteva Agriscience Research Center. Jan. 19 – Olathe, John Deer Ag Marketing Center.

Stay tuned to the weekly Agronomy eUpdate in the coming weeks for the complete agendas and how to register. To sign up for the eUpdate <a href="https://eupdate.agronomy.ksu.edu/index_new_prep.php">https://eupdate.agronomy.ksu.edu/index_new_prep.php</a>

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.

With harvest complete and some relatively mild temperatures heading into winter, farmers might take to the field for deep tillage such as ripping, or to make earthwork repairs around the farm. A few days before you want to start these activities, call 811 for your safety and to prevent expensive damage to underground utilities. The website, <a href="http://call811.com">http://call811.com</a>, has easy-to-follow instructions for requesting this free service and detailed information concerning why you need to know what’s below.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266615291.jpeg" alt="Stacy Campbell" />
 <figcaption>Stacy Campbell</figcaption>
 </figure>A video produced by Marathon Oil tells the story of a farm family and their close call with a pipeline when installing tile drains. The landowner knew where the pipeline entered and exited the field, and they assumed the pipeline was straight— it wasn’t. Watch this 6-minute, eye-opening video for the whole story: <a href="https://youtu.be/oe-iknpYzF8">https://youtu.be/oe-iknpYzF8</a>.Sadly, fatal accidents do happen in soil excavations. If you dig any trenches or soil pits, safety should be considered from the very beginning of the project. Soils with sandy textures are more susceptible to collapse than soils with a higher clay content. If standing water is present in the pit, the walls are more apt to collapse. Digging in soils that have been disturbed before, such as digging next to a hydrant or foundation, means that the soil is far less stable than you might expect if that soil had never been disturbed before.Occupational Safety and Health Administration guidelines exist on excavation safety, such as when it is necessary to shore the walls of a soil pit or trench. One important consideration is soil should be piled a minimum of 2 feet away from the walls of the trenches for two reasons: 1) Soil clods or excavating tools could roll back into the trench and cause injury to occupants. 2) It helps reduce the risk of a trench collapse by keeping the weight of the soil piles away from the trench edges.Even if a soil pit is 5 feet deep or less, it is a good idea to angle the edges, especially if the texture is sandy, the soil is wet, or if the soil is otherwise unstable. This does create more disturbance, but if it prevents an accident, it’s worth it.For more information on trenching and excavation safety, see the following OSHA publication: Trenching and Excavation Safety, <a href="https://www.osha.gov/Publications/osha2226.pdf">https://www.osha.gov/Publications/osha2226.pdf</a>New in January – K-State Corn and Soybean Schools held togetherIn January, look for a new format for the traditional K-State Corn and Soybean Winter Crop Schools. K-State Research and Extension, in collaboration with Kansas Corn and Kansas Soybean, has combined the schools for a whole-day program covering both crops. Save the date for one of the locations near you!2024-State Corn and Soybean Crop SchoolsJan. 16 (Tuesday) – Parsons K-State Southeast Research and Extension Center. Jan. 17 (Wednesday) – Hesston Agco Corporation. Jan. 18 (Thursday) – Garden City, Corteva Agriscience Research Center. Jan. 19 – Olathe, John Deer Ag Marketing Center.Stay tuned to the weekly Agronomy eUpdate in the coming weeks for the complete agendas and how to register. To sign up for the eUpdate <a href="https://eupdate.agronomy.ksu.edu/index_new_prep.php">https://eupdate.agronomy.ksu.edu/index_new_prep.php</a>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: Safety first when planning deep tillage or earthwork: Call before you dig!

Three small phrases can sum up how to improve health and improve quality of life:

The “three B’s” coined by Chelsea Reinburg, a fellow K-State Extension Agent, has a great point when she says, “I frame good health this way because it’s easy to remember, but sometimes doing all three is difficult. Doing all three is important, and they all affect our health.”

The three B’s can provide a valuable road map for people who are looking to improve their health without complicating the process.

Most people have heard of the USDA MyPlate and know that it is a visual to show how breakfast, lunch, and dinner should be built.

“Half of your plate should be fruits or vegetables, a quarter should be grains – focusing on whole grains – and a quarter should be lean protein. Then, maybe a side of dairy, for those who consume dairy products,” Reinberg said.

Although it may seem difficult to build every meal based on the MyPlate method, it can play a big part in pursuing better health — whether that be weight loss or managing chronic illness, such as high blood pressure or diabetes. There is also an added benefit in diversifying our plate. Reinburg says, “As nutritionists, we say, ‘eat the rainbow,’ because each color has different nutrients, antioxidants, phytonutrients, vitamins and minerals.”

When exercise comes to mind, many people imagine going to the gym, doing intense cardio or even running a marathon.

Instead, try framing your mindset around simple physical activities. This can be a steady 15-20 minute walk or another activity that reduces sitting time and gets you away from the computer, TV or phone screen.

“Being more physically active has some immediate benefits. For example, you may feel like your stress is reduced after a short walk. It reduces your blood pressure, at least temporarily,” Reinberg said.

Long-term benefits include a decreased risk of heart disease or diabetes, lower blood pressure, stronger bones and muscles, and better coordination and balance.

“Some studies have shown that no matter how healthy you are in terms of eating, if you sit for a majority of your day, you are still missing out on the health benefits that physical activity can provide.” Many aspects play a role in holistic well-being, and both nutrition and physical activity are major contributors.

Physical activity also plays a huge role in reducing stress, but colder weather can limit the opportunity to get outside and move. This is why it is especially important to acknowledge stress and to be self-aware of what triggers your stress.

The holiday season tends to increase stress. Family dynamics and finances are just a couple of examples that increase anxiety this time of year. Planning for these situations is important so you can be prepared to handle them. Reinburg advises, “Your plan of action should help to ensure that stress doesn’t get the best of you.”

It is extremely important to learn healthy coping strategies so you don’t continually struggle with anxiety. This is because chronic stress can increase the risk of heart disease, stroke and high blood pressure. It also takes a toll on mental health and quality of life. To learn more about healthy coping mechanisms, the American Psychological Association website has some fantastic tools.

Regarding the three B’s, Reinberg said, “You don’t have to tackle all three at the same time.”

Maybe you start with building a better meal by making half your plate vegetables. Then, once you’ve conquered that goal, you can move on to boosting your physical activity or balancing your stress.

There is no perfect formula when it comes to healthy living. Whatever strategy works for you is the best method because you’ll be more likely to stick to it!

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

Three small phrases can sum up how to improve health and improve quality of life:Build a better meal.Boost your physical activity.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="Karissa Winkel" />
 <figcaption>Karissa Winkel</figcaption>
 </figure><h2>Balance stress.</h2>The “three B’s” coined by Chelsea Reinburg, a fellow K-State Extension Agent, has a great point when she says, “I frame good health this way because it’s easy to remember, but sometimes doing all three is difficult. Doing all three is important, and they all affect our health.”The three B’s can provide a valuable road map for people who are looking to improve their health without complicating the process.<h2>Build a better meal</h2>Most people have heard of the USDA MyPlate and know that it is a visual to show how breakfast, lunch, and dinner should be built.“Half of your plate should be fruits or vegetables, a quarter should be grains – focusing on whole grains – and a quarter should be lean protein. Then, maybe a side of dairy, for those who consume dairy products,” Reinberg said.Although it may seem difficult to build every meal based on the MyPlate method, it can play a big part in pursuing better health — whether that be weight loss or managing chronic illness, such as high blood pressure or diabetes. There is also an added benefit in diversifying our plate. Reinburg says, “As nutritionists, we say, ‘eat the rainbow,’ because each color has different nutrients, antioxidants, phytonutrients, vitamins and minerals.”<h2>Boost your physical activity</h2>When exercise comes to mind, many people imagine going to the gym, doing intense cardio or even running a marathon.Instead, try framing your mindset around simple physical activities. This can be a steady 15-20 minute walk or another activity that reduces sitting time and gets you away from the computer, TV or phone screen.“Being more physically active has some immediate benefits. For example, you may feel like your stress is reduced after a short walk. It reduces your blood pressure, at least temporarily,” Reinberg said.Long-term benefits include a decreased risk of heart disease or diabetes, lower blood pressure, stronger bones and muscles, and better coordination and balance.“Some studies have shown that no matter how healthy you are in terms of eating, if you sit for a majority of your day, you are still missing out on the health benefits that physical activity can provide.” Many aspects play a role in holistic well-being, and both nutrition and physical activity are major contributors.<h2>Balance stress</h2>Physical activity also plays a huge role in reducing stress, but colder weather can limit the opportunity to get outside and move. This is why it is especially important to acknowledge stress and to be self-aware of what triggers your stress.The holiday season tends to increase stress. Family dynamics and finances are just a couple of examples that increase anxiety this time of year. Planning for these situations is important so you can be prepared to handle them. Reinburg advises, “Your plan of action should help to ensure that stress doesn’t get the best of you.”It is extremely important to learn healthy coping strategies so you don’t continually struggle with anxiety. This is because chronic stress can increase the risk of heart disease, stroke and high blood pressure. It also takes a toll on mental health and quality of life. To learn more about healthy coping mechanisms, the American Psychological Association website has some fantastic tools.Regarding the three B’s, Reinberg said, “You don’t have to tackle all three at the same time.”Maybe you start with building a better meal by making half your plate vegetables. Then, once you’ve conquered that goal, you can move on to boosting your physical activity or balancing your stress.There is no perfect formula when it comes to healthy living. Whatever strategy works for you is the best method because you’ll be more likely to stick to it!Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

Winkel: Three B's for better health

On this episode of the&nbsp;<a href="https://hayspost.com/category/post-podcast" target="_blank">Post Podcast</a>,&nbsp;

KAYS 94.3's The Morning Blend host Jeff Leiker discusses upcoming events at the <a href="https://cottonwood.k-state.edu/" target="_blank">Cottonwood Extension District</a> with agent Stacy Campbell.&nbsp;&nbsp;

<div><iframe title="Cottonwood District continues information programing for area residents" allowtransparency="true" height="600" width="100%" style="border: none; min-width: min(100%, 430px);height:600px;" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?i=ytbpg-150a159-pb&from=pb6admin&square=1&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&logo_link=podcast_page&btn-skin=60a0c8&size=600" loading="lazy" allowfullscreen=""></iframe></div>On this episode of the&nbsp;<a href="https://hayspost.com/category/post-podcast" target="_blank">Post Podcast</a>,&nbsp;

KAYS 94.3's The Morning Blend host Jeff Leiker discusses upcoming events at the <a href="https://cottonwood.k-state.edu/" target="_blank">Cottonwood Extension District</a> with agent Stacy Campbell.&nbsp;&nbsp;

🎙 Post Podcast: Cottonwood District continues information programing for area residents

Thanksgiving is around the corner and you’ve likely experienced a range of emotions planning for the holiday. Maybe you’re excited to see family, relieved to have a day off work, or maybe you’re stressed about how much food you’ve got to prepare. Despite the good or bad feelings related to Turkey Day, have you pondered the original name of the holiday itself, “Thanksgiving?”

Thanksgiving is rooted in the tradition of autumn harvest festivals. It has been celebrated for centuries, and George Washington made it an official holiday. He proclaimed that the people of the United States observe "a day of public thanksgiving and prayer."

As you prepare for the big day, I challenge you to remember the origin of the holiday: gratitude. 

Gratitude is the readiness to show appreciation and to return kindness. Research has found that people who consciously count their blessings tend to be happier and less depressed. In fact, a study showed that people who wrote one letter of thanksgiving for three weeks reported better mental health up to three months after the exercise ended. When people focus on the good in their lives, they tend to ruminate less on their negative experiences. Gratitude not only reduces the risk of depression, but it lowers stress which is a top cause of chronic illnesses including high blood pressure and heart disease.

As you can see, gratitude improves both mental and physical condition. If you’re interested in practicing gratitude for Thanksgiving and beyond, here are a few ways to make it routine:

· Recall three good things that happen to you each day. This may be a fun habit for you and your kids as you tuck them in at night!

· Keep a gratitude journal. Jotting down things you are grateful for is likely to change your perspective. You might see more positivity in the world around you. Looking through the pages of blessings in your life after a tough day may also be especially handy.

· Use your phone for good. We all find ourselves tied to our smart devices, so make it a priority to send a few “thank you” texts per week.

· Be self-aware of complaining. It’s easy to get drawn into a cycle of negativity when things aren’t going your way. To combat this habit, every time you complain, try to find the silver lining. When you can find the good in every situation, there is less room to fixate on the negatives of life.

Regardless of how you decide to practice gratitude, I encourage you to try it. Joshua Brown, a doctor of psychological science said it best, “Much of our time and energy is spent pursuing things we currently don’t have. Gratitude reverses our priorities to help us appreciate the people and things we do.”

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="Karissa Winkel" />
 <figcaption>Karissa Winkel</figcaption>
 </figure>Thanksgiving is around the corner and you’ve likely experienced a range of emotions planning for the holiday. Maybe you’re excited to see family, relieved to have a day off work, or maybe you’re stressed about how much food you’ve got to prepare. Despite the good or bad feelings related to Turkey Day, have you pondered the original name of the holiday itself, “Thanksgiving?”Thanksgiving is rooted in the tradition of autumn harvest festivals. It has been celebrated for centuries, and George Washington made it an official holiday. He proclaimed that the people of the United States observe "a day of public thanksgiving and prayer."As you prepare for the big day, I challenge you to remember the origin of the holiday: gratitude. Gratitude is the readiness to show appreciation and to return kindness. Research has found that people who consciously count their blessings tend to be happier and less depressed. In fact, a study showed that people who wrote one letter of thanksgiving for three weeks reported better mental health up to three months after the exercise ended. When people focus on the good in their lives, they tend to ruminate less on their negative experiences. Gratitude not only reduces the risk of depression, but it lowers stress which is a top cause of chronic illnesses including high blood pressure and heart disease.As you can see, gratitude improves both mental and physical condition. If you’re interested in practicing gratitude for Thanksgiving and beyond, here are a few ways to make it routine:· Recall three good things that happen to you each day. This may be a fun habit for you and your kids as you tuck them in at night!· Keep a gratitude journal. Jotting down things you are grateful for is likely to change your perspective. You might see more positivity in the world around you. Looking through the pages of blessings in your life after a tough day may also be especially handy.· Use your phone for good. We all find ourselves tied to our smart devices, so make it a priority to send a few “thank you” texts per week.· Be self-aware of complaining. It’s easy to get drawn into a cycle of negativity when things aren’t going your way. To combat this habit, every time you complain, try to find the silver lining. When you can find the good in every situation, there is less room to fixate on the negatives of life.Regardless of how you decide to practice gratitude, I encourage you to try it. Joshua Brown, a doctor of psychological science said it best, “Much of our time and energy is spent pursuing things we currently don’t have. Gratitude reverses our priorities to help us appreciate the people and things we do.”Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu.&nbsp;

WINKEL: Thanksgiving: A day of gratitude

The USDA Meat and Poultry Hotline can personally answer your food safety questions on weekdays year-round.

The hotline receives more than 50,000 calls yearly. This toll-free telephone service, which began July 1, 1985, helps prevent foodborne illness by answering questions about the safe storage, handling, and preparation of meat, poultry, and egg products.

Food Safety Questions? Call the USDA Meat and Poultry Hotline. If you have questions about meat, poultry, or egg products, call the USDA Meat and Poultry Hotline toll fee at 1-888-674-6854. The Hotline is open year-round Monday through Friday from 10am to 6pm Eastern time and is available in English or Spanish. Recorded food safety messages are available 24 hours a day. Check out the FSIS Web site at <a href="https://www.fsis.usda.gov/">www.fsis.usda.gov</a>. Send email questions to MPHotline@usda.gov.

The hotline is staffed by food safety specialists with backgrounds in home economics, nutrition, and food technology.

The majority of calls come from consumers regarding how to properly handle their food, including food safety during power outages, food manufacturer recalls, foodborne illnesses, and the inspection of meat, poultry, and egg products.

Hotline Answers Millions of Calls The hotline has answered over 2 million calls as part of USDA's consumer food safety education efforts. Often the first question callers ask is, "Are you a real person?" The hotline is one of the rare services where a live person answers callers individually specific questions one-on-one.

In the more than 35 years of operation, callers have asked the hotline increasingly more sophisticated questions. Now they frequently know the names of bacteria many people had never heard of 10 or 20 years ago.

From novice cooks wondering how long to safely roast a chicken to more experienced food handlers asking about additives, residues, and foodborne bacteria. Hotline food safety specialists have heard it all—2 million times over.

Hotline Services Available in Spanish

 Beginning in 2002, the toll-free Hotline extended its service to callers whose first language is Spanish. By touching the appropriate number at the prompt, callers will be connected to a Spanish-speaking food safety specialist who can answer their questions. Callers may also listen to more than 50 food safety messages recorded in Spanish, 24 hours a day.

The hotline is open on Thanksgiving Day from 7:00 a.m. to 1 p.m. Central Time and 8:00 a.m. to 2:00 p. m., Eastern Time, but closed on other federal government holidays.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>The USDA Meat and Poultry Hotline can personally answer your food safety questions on weekdays year-round.The hotline receives more than 50,000 calls yearly. This toll-free telephone service, which began July 1, 1985, helps prevent foodborne illness by answering questions about the safe storage, handling, and preparation of meat, poultry, and egg products.Food Safety Questions? Call the USDA Meat and Poultry Hotline. If you have questions about meat, poultry, or egg products, call the USDA Meat and Poultry Hotline toll fee at 1-888-674-6854. The Hotline is open year-round Monday through Friday from 10am to 6pm Eastern time and is available in English or Spanish. Recorded food safety messages are available 24 hours a day. Check out the FSIS Web site at <a href="https://www.fsis.usda.gov/">www.fsis.usda.gov</a>. Send email questions to MPHotline@usda.gov.The hotline is staffed by food safety specialists with backgrounds in home economics, nutrition, and food technology.The majority of calls come from consumers regarding how to properly handle their food, including food safety during power outages, food manufacturer recalls, foodborne illnesses, and the inspection of meat, poultry, and egg products.Hotline Answers Millions of Calls The hotline has answered over 2 million calls as part of USDA's consumer food safety education efforts. Often the first question callers ask is, "Are you a real person?" The hotline is one of the rare services where a live person answers callers individually specific questions one-on-one.In the more than 35 years of operation, callers have asked the hotline increasingly more sophisticated questions. Now they frequently know the names of bacteria many people had never heard of 10 or 20 years ago.From novice cooks wondering how long to safely roast a chicken to more experienced food handlers asking about additives, residues, and foodborne bacteria. Hotline food safety specialists have heard it all—2 million times over.Hotline Services Available in Spanish Beginning in 2002, the toll-free Hotline extended its service to callers whose first language is Spanish. By touching the appropriate number at the prompt, callers will be connected to a Spanish-speaking food safety specialist who can answer their questions. Callers may also listen to more than 50 food safety messages recorded in Spanish, 24 hours a day.The hotline is open on Thanksgiving Day from 7:00 a.m. to 1 p.m. Central Time and 8:00 a.m. to 2:00 p. m., Eastern Time, but closed on other federal government holidays.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: USDA Meat, Poultry Hotline: 1-888-MPHotline

Looking at turkeys for your holiday meals? Here are some tips to help make your holiday turkey safe and healthy. 

Turkey is a healthy choice since it is considered a white meat and full of protein! Some tips for keeping it as healthy as possible are to bake it and not fry it or use herbs and lemon to season rather than butter and salt. Allow one pound (1 lb.) of turkey per person you are serving.

Thawing turkeys can be tricky but remember to thaw them in one of three ways: in the refrigerator, in cold water, or the microwave. 

Allowing your bird to thaw at room temperature can allow dangerous bacteria to grow. Washing a raw turkey or poultry also spreads bacteria around the kitchen so you can save time and skip washing the bird. 

To roast the turkey, start with an oven temperature set at least at 325 degrees. Timetable for turkey roasting varies based on size and if the turkey is stuffed or not. The turkey should reach an internal temperature of 165 degrees when it is thoroughly cooked. Allow the turkey to stand for 20 minutes before carving.

Turkeys must be kept at a safe temperature during "the big thaw." While frozen, a turkey is safe indefinitely. However, as soon as it begins to thaw, any bacteria that may have been present before freezing can begin to grow again.

Immediately after grocery store checkout, take the frozen turkey home and store it in the freezer. Frozen turkeys should not be left on the back porch, in the car trunk, in the basement, or any place else where temperatures cannot be constantly monitored.

A package of frozen meat or poultry left thawing on the counter more than two hours is not at a safe temperature. Even though the center of the package may still be frozen, the outer layer of the food is in the "Danger Zone" between 40 and 140 °F — at a temperature where foodborne bacteria multiply rapidly.

There are three safe ways to thaw food: in the refrigerator, in cold water, and in the microwave oven.

When thawing a turkey in the refrigerator:

· Plan ahead: allow approximately 24 hours for each 4 to 5 pounds in a refrigerator set at 40 °F or below. · Place the turkey in a container to prevent the juices from dripping on other foods.

· 4 to 12 pounds — 1 to 3 days · 12 to 16 pounds — 3 to 4 days · 16 to 20 pounds — 4 to 5 days · 20 to 24 pounds —5 to 6 days

A thawed turkey can remain in the refrigerator for 1 or 2 days before cooking. Foods thawed in the refrigerator can be refrozen without cooking but there may be some loss of quality.

First be sure the turkey is in a leak-proof plastic bag to prevent cross-contamination and to prevent the turkey from absorbing water, resulting in a watery product.

Submerge the wrapped turkey in cold tap water. Change the water every 30 minutes until the turkey is thawed. Cook the turkey immediately after it is thawed.

· 4 to 12 pounds — 2 to 6 hours · 12 to 16 pounds — 6 to 8 hours · 16 to 20 pounds — 8 to 10 hours · 20 to 24 pounds — 10 to 12 hours

A turkey thawed by the cold water method should be cooked immediately. After cooking, meat from the turkey can be refrozen.

Follow the microwave oven manufacturer's instruction when defrosting a turkey. Plan to cook it immediately after thawing because some areas of the food may become warm and begin to cook during microwaving. Holding partially cooked food is not recommended because any bacteria present wouldn't have been destroyed.

A turkey thawed in the microwave must be cooked immediately.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. Courtesy photo" />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. Courtesy photo</figcaption>
 </figure>Looking at turkeys for your holiday meals? Here are some tips to help make your holiday turkey safe and healthy. Turkey is a healthy choice since it is considered a white meat and full of protein! Some tips for keeping it as healthy as possible are to bake it and not fry it or use herbs and lemon to season rather than butter and salt. Allow one pound (1 lb.) of turkey per person you are serving.Thawing turkeys can be tricky but remember to thaw them in one of three ways: in the refrigerator, in cold water, or the microwave. Allowing your bird to thaw at room temperature can allow dangerous bacteria to grow. Washing a raw turkey or poultry also spreads bacteria around the kitchen so you can save time and skip washing the bird. To roast the turkey, start with an oven temperature set at least at 325 degrees. Timetable for turkey roasting varies based on size and if the turkey is stuffed or not. The turkey should reach an internal temperature of 165 degrees when it is thoroughly cooked. Allow the turkey to stand for 20 minutes before carving.Turkeys must be kept at a safe temperature during "the big thaw." While frozen, a turkey is safe indefinitely. However, as soon as it begins to thaw, any bacteria that may have been present before freezing can begin to grow again.Immediately after grocery store checkout, take the frozen turkey home and store it in the freezer. Frozen turkeys should not be left on the back porch, in the car trunk, in the basement, or any place else where temperatures cannot be constantly monitored.A package of frozen meat or poultry left thawing on the counter more than two hours is not at a safe temperature. Even though the center of the package may still be frozen, the outer layer of the food is in the "Danger Zone" between 40 and 140 °F — at a temperature where foodborne bacteria multiply rapidly.There are three safe ways to thaw food: in the refrigerator, in cold water, and in the microwave oven.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/11/1699891554135.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>Refrigerator ThawingWhen thawing a turkey in the refrigerator:· Plan ahead: allow approximately 24 hours for each 4 to 5 pounds in a refrigerator set at 40 °F or below. · Place the turkey in a container to prevent the juices from dripping on other foods. REFRIGERATOR THAWING TIMESWhole turkey:· 4 to 12 pounds — 1 to 3 days · 12 to 16 pounds — 3 to 4 days · 16 to 20 pounds — 4 to 5 days · 20 to 24 pounds —5 to 6 days A thawed turkey can remain in the refrigerator for 1 or 2 days before cooking. Foods thawed in the refrigerator can be refrozen without cooking but there may be some loss of quality.Cold Water ThawingAllow about 30 minutes per pound.First be sure the turkey is in a leak-proof plastic bag to prevent cross-contamination and to prevent the turkey from absorbing water, resulting in a watery product.Submerge the wrapped turkey in cold tap water. Change the water every 30 minutes until the turkey is thawed. Cook the turkey immediately after it is thawed.COLD WATER THAWING TIMES· 4 to 12 pounds — 2 to 6 hours · 12 to 16 pounds — 6 to 8 hours · 16 to 20 pounds — 8 to 10 hours · 20 to 24 pounds — 10 to 12 hours A turkey thawed by the cold water method should be cooked immediately. After cooking, meat from the turkey can be refrozen.Microwave ThawingFollow the microwave oven manufacturer's instruction when defrosting a turkey. Plan to cook it immediately after thawing because some areas of the food may become warm and begin to cook during microwaving. Holding partially cooked food is not recommended because any bacteria present wouldn't have been destroyed.A turkey thawed in the microwave must be cooked immediately.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: Turkey thawing, cooking basics  

Last weekend, 4-H families across Barton County gathered for fun, fellowship, and celebrations!

The annual 4-H Achievement Celebration gives us an opportunity to celebrate individual and club achievements, and recognize leaders and supporters.

4-H Council officers Landon Woydziak, Melody Braddy, and Jonas Kern were our masters of ceremony as each club had the time to highlight a few of their activities and award winners for the past year.

In addition to club awards, a few special awards are presented including the Key Award and Friends of 4-H.

The Key Award is the most prestigious Kansas 4-H Award. Candidates must be 16 years old and have been enrolled in the Leadership project for the past four years. Nominees must have demonstrated outstanding contributions in leadership, citizenship, community service, demonstrations, and the holding of club and county offices. In short, it recognizes 4-H members who have lived up to the high ideals of the 4-H pledge. 

The Farm Credit Associations of Kansas proudly present these awards across the state each year and Parker Dicks is the 2023 recipient. 

Dicks is a 10-year member of the Busy Buzzers 4-H Club and has been active in the Leadership project for four years. He has held multiple offices for his club and at the county level for 4-H Council, Junior Leaders, and the 4-H Livestock Committee. He is involved in a variety of project areas and can be counted on to mentor young 4-H members and provide a calm and steady presence in and out of the show ring.

Each 4-H Club has the opportunity to nominate someone as a Friend of 4-H. 

The first recipient this year is the Dustin and Aimee Wyant family. Wyants give generously of their time to assist at the county level in several project areas. In particular, they provide direction for the STEM SpaceTech project, help younger members attending STEM camp, and assist livestock members in the poultry and rabbit projects.

An additional Friend of 4-H was awarded to Connie Hughes. She was a club leader for the Ellinwood Energizers 4-H Club for a number of years and continues to support Junior Leaders through peach sales, welcome photography youth to their family farm to practice their skills, and supports 4-H at the Barton County Fair Sale of Champions. She helped to plan the Achievement Celebration for many years and mentored many youth in the Beef project.

A wonderful 4-H Council committee planned the meal and the decorations for a fun-filled evening with a delicious dinner! In this season of thanksgiving, I always end the evening by reminding 4-H members to look around them and show their appreciation to their families and club leaders for direction and support. I’ll add the same here – 4-H couldn’t provide such opportunities without dedicated volunteers, club leaders, fantastic families, and my co-workers who step in to help whenever and wherever needed!

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="Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District." />
 <figcaption>Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District.</figcaption>
 </figure>Last weekend, 4-H families across Barton County gathered for fun, fellowship, and celebrations!The annual 4-H Achievement Celebration gives us an opportunity to celebrate individual and club achievements, and recognize leaders and supporters.4-H Council officers Landon Woydziak, Melody Braddy, and Jonas Kern were our masters of ceremony as each club had the time to highlight a few of their activities and award winners for the past year.In addition to club awards, a few special awards are presented including the Key Award and Friends of 4-H.The Key Award is the most prestigious Kansas 4-H Award. Candidates must be 16 years old and have been enrolled in the Leadership project for the past four years. Nominees must have demonstrated outstanding contributions in leadership, citizenship, community service, demonstrations, and the holding of club and county offices. In short, it recognizes 4-H members who have lived up to the high ideals of the 4-H pledge. The Farm Credit Associations of Kansas proudly present these awards across the state each year and Parker Dicks is the 2023 recipient. Dicks is a 10-year member of the Busy Buzzers 4-H Club and has been active in the Leadership project for four years. He has held multiple offices for his club and at the county level for 4-H Council, Junior Leaders, and the 4-H Livestock Committee. He is involved in a variety of project areas and can be counted on to mentor young 4-H members and provide a calm and steady presence in and out of the show ring.Each 4-H Club has the opportunity to nominate someone as a Friend of 4-H. The first recipient this year is the Dustin and Aimee Wyant family. Wyants give generously of their time to assist at the county level in several project areas. In particular, they provide direction for the STEM SpaceTech project, help younger members attending STEM camp, and assist livestock members in the poultry and rabbit projects.An additional Friend of 4-H was awarded to Connie Hughes. She was a club leader for the Ellinwood Energizers 4-H Club for a number of years and continues to support Junior Leaders through peach sales, welcome photography youth to their family farm to practice their skills, and supports 4-H at the Barton County Fair Sale of Champions. She helped to plan the Achievement Celebration for many years and mentored many youth in the Beef project.A wonderful 4-H Council committee planned the meal and the decorations for a fun-filled evening with a delicious dinner! In this season of thanksgiving, I always end the evening by reminding 4-H members to look around them and show their appreciation to their families and club leaders for direction and support. I’ll add the same here – 4-H couldn’t provide such opportunities without dedicated volunteers, club leaders, fantastic families, and my co-workers who step in to help whenever and wherever needed!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.