With the November general election less than a month away, advanced voting is set to begin Monday in Ellis County.

Advanced voting will be available from 8 a.m. to 4 p.m. Monday through Friday at the Ellis County Administrative Center at 718 Main St. in Hays. The deadline for advance voting is noon on Nov. 1, the day before the election.

Ellis County Election Officer Bobbi Dreiling said voters can also request an advanced ballot online through the county’s website or by contacting the county election’s office. The last day to request an advanced ballot through the mail is Oct. 26. Ballots must be returned to the county election office by Election Day. Ballots can also be dropped off at any polling location on Election Day.

According to Dreiling, ballots mailed back to the county election office must be postmarked on or before Election Day and received in the election office by Friday, Nov. 5.&nbsp;&nbsp;

Polling locations are open from 7 a.m. to 7 p.m. Election Day, Nov. 2.

The November general election covers city, school board, Cottonwood Extension District board positions and improvement districts.&nbsp;

With the November general election less than a month away, advanced voting is set to begin Monday in Ellis County.Advanced voting will be available from 8 a.m. to 4 p.m. Monday through Friday at the Ellis County Administrative Center at 718 Main St. in Hays. The deadline for advance voting is noon on Nov. 1, the day before the election.Ellis County Election Officer Bobbi Dreiling said voters can also request an advanced ballot online through the county’s website or by contacting the county election’s office. The last day to request an advanced ballot through the mail is Oct. 26. Ballots must be returned to the county election office by Election Day. Ballots can also be dropped off at any polling location on Election Day.According to Dreiling, ballots mailed back to the county election office must be postmarked on or before Election Day and received in the election office by Friday, Nov. 5.&nbsp;&nbsp;Polling locations are open from 7 a.m. to 7 p.m. Election Day, Nov. 2. The November general election covers city, school board, Cottonwood Extension District board positions and improvement districts.&nbsp;

Advanced voting begins Monday in Ellis County

<a href="https://hayspost.com/posts/5dd2f46c897d147ad4bb104b">To find out more about The Post Podcast, or subscribe to mobile&nbsp;</a><a href="https://hayspost.com/posts/5dd2f46c897d147ad4bb104b">notifications click here.</a>

The importance of keeping fit only increases with age, and with that in mind, a new program is coming to Hays via the Cottonwood Extension District to help keep area residents approaching their senior years get active and find their way to better health.

The Stay Strong Stay Healthy
program, while new to Hays has been a fixture in Kansas for several years targeting middle-aged to older adults.

The $20 program will last eight weeks, with the first meeting set for Oct. 26 at the extension district office, 601 Main. Sessions will then run from 10 to 11 a.m. Tuesdays and Thursdays until Dec. 16.

"So we'll meet 16 times for an hour, twice a week, said Bernie Unruh, Cottonwood Extension District agent. " And just over that
time period, we were so fortunate to see some really good changes in people,
they just became stronger. They are supposed to. The idea is to do it every
other day, do strengthening every other day walk, you can still walk every day,
but just to get people up and moving."

She said especially with a modern, primarily sedentary lifestyle, a lack of activity can be detrimental to health.

"If
you go home and you sit down, and you don't get up and get moving, then your
body just, it relaxes and nothing," Unruh said. "There's no metabolism happening. There's
nothing happening. So sitting is our worst disease."

Participants in the program will be exposed to gradually increasing activity, she said, with the goal of increasing strength and activity levels.

"We do
some stretching exercises at the beginning," Unruh said. "And then there is a program. And so
we start out pretty easy, really only doing five repetitions. ... We do the upper body and the lower body, I mean,
the very first thing we do is stand up and sit down and stand up and sit down
five times.

"And then a couple of weeks later, we're doing six times and then eight
times and then 10 times and then doing 10 times twice. So it's amazing how you
can increase over the eight weeks."

"And so it can be at many levels. We're not going to get down on the floor and do push-ups. We're not going to, you know, do jumping jacks, it starts pretty slow and then we do cool down at the end. And so it does last about an hour in the beginning."

Accompanying the training, she said will be nutrition information and training recommendations for outside the sessions.

Since their inception, Unruh said Stay Strong Stay Healthy programs have grown in popularity, brought into Kansas via Missouri, who works with eight other states to bring the program to residents throughout the region.

Interested participants can sign up at the district office. Forms can also be found online.

During registration, Unruh said some information would be collected to ensure the program is working at an attainable pace for the participants.

"You could
be a person that is seriously not doing hardly any exercise, being pretty
sedentary, and we can still have you come and get started," Unruh said. "But we do kind of
want to know where you're at."

And she said she doesn't believe any condition is automatically disqualifying.

 "I'm going to say that every
physician is going to say, yes, you need to do this," Unruh said. "We've never had a
physician say no, you're not doing this, even if you have to have a walker in
front of you, and you have to hang on. Or if you have to have a chair, we can
get a chair that has hands on it, so you could push yourself up, but we
just have to get your body moving."

Unruh said exercise could also be a powerful way to fight stress, and with the group setting of the program, the encouragement from others with similar levels of fitness can help participants stay motivated.

"One way is to exercise. Another way is to stay connected with someone," Unruh said. "There was a seminar that I went to and I thought this was really cool that (suggested) to start your day you should text, if you text, text two people before 10 o'clock. Text ... and just stay connected."

<a href="https://events.k-state.edu/event/stay_strong_stay_healthy_in_hays?utm_campaign=widget&amp;utm_medium=widget&amp;utm_source=Events#.YWiKURrMJhE">For more information about the program visit the Cottonwood Extension District website, by clicking here.</a>

<figure>
 <img src="https://media.eaglewebservices.com/public/2021/10/1634139929491.jpg" alt="Photo courtesy Pixabay" />
 <figcaption>Photo courtesy Pixabay</figcaption>
 </figure><div><iframe title="Cottonwood Extension district to launch Stay Strong Stay Healthy" allowtransparency="true" height="300" width="100%" style="border: none; min-width: min(100%, 430px);" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?i=3gwmk-11031af-pb&from=pb6admin&square=1&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&btn-skin=3267a3&size=300" allowfullscreen=""></iframe></div><a href="https://hayspost.com/posts/5dd2f46c897d147ad4bb104b">To find out more about The Post Podcast, or subscribe to mobile&nbsp;</a><a href="https://hayspost.com/posts/5dd2f46c897d147ad4bb104b">notifications click here.</a>By JAMES BELL Hays PostThe importance of keeping fit only increases with age, and with that in mind, a new program is coming to Hays via the Cottonwood Extension District to help keep area residents approaching their senior years get active and find their way to better health.The Stay Strong Stay Healthy
program, while new to Hays has been a fixture in Kansas for several years targeting middle-aged to older adults.The $20 program will last eight weeks, with the first meeting set for Oct. 26 at the extension district office, 601 Main. Sessions will then run from 10 to 11 a.m. Tuesdays and Thursdays until Dec. 16."So we'll meet 16 times for an hour, twice a week, said Bernie Unruh, Cottonwood Extension District agent. " And just over that
time period, we were so fortunate to see some really good changes in people,
they just became stronger. They are supposed to. The idea is to do it every
other day, do strengthening every other day walk, you can still walk every day,
but just to get people up and moving."She said especially with a modern, primarily sedentary lifestyle, a lack of activity can be detrimental to health."If
you go home and you sit down, and you don't get up and get moving, then your
body just, it relaxes and nothing," Unruh said. "There's no metabolism happening. There's
nothing happening. So sitting is our worst disease."Participants in the program will be exposed to gradually increasing activity, she said, with the goal of increasing strength and activity levels."We do
some stretching exercises at the beginning," Unruh said. "And then there is a program. And so
we start out pretty easy, really only doing five repetitions. ... We do the upper body and the lower body, I mean,
the very first thing we do is stand up and sit down and stand up and sit down
five times."And then a couple of weeks later, we're doing six times and then eight
times and then 10 times and then doing 10 times twice. So it's amazing how you
can increase over the eight weeks.""And so it can be at many levels. We're not going to get down on the floor and do push-ups. We're not going to, you know, do jumping jacks, it starts pretty slow and then we do cool down at the end. And so it does last about an hour in the beginning."Accompanying the training, she said will be nutrition information and training recommendations for outside the sessions.Since their inception, Unruh said Stay Strong Stay Healthy programs have grown in popularity, brought into Kansas via Missouri, who works with eight other states to bring the program to residents throughout the region.Interested participants can sign up at the district office. Forms can also be found online.During registration, Unruh said some information would be collected to ensure the program is working at an attainable pace for the participants."You could
be a person that is seriously not doing hardly any exercise, being pretty
sedentary, and we can still have you come and get started," Unruh said. "But we do kind of
want to know where you're at."And she said she doesn't believe any condition is automatically disqualifying. "I'm going to say that every
physician is going to say, yes, you need to do this," Unruh said. "We've never had a
physician say no, you're not doing this, even if you have to have a walker in
front of you, and you have to hang on. Or if you have to have a chair, we can
get a chair that has hands on it, so you could push yourself up, but we
just have to get your body moving."Unruh said exercise could also be a powerful way to fight stress, and with the group setting of the program, the encouragement from others with similar levels of fitness can help participants stay motivated."One way is to exercise. Another way is to stay connected with someone," Unruh said. "There was a seminar that I went to and I thought this was really cool that (suggested) to start your day you should text, if you text, text two people before 10 o'clock. Text ... and just stay connected."<a href="https://events.k-state.edu/event/stay_strong_stay_healthy_in_hays?utm_campaign=widget&amp;utm_medium=widget&amp;utm_source=Events#.YWiKURrMJhE">For more information about the program visit the Cottonwood Extension District website, by clicking here.</a>

🎙 Stay Strong Stay Healthy program set to begin in Hays 

Though we often think of soil testing as a spring chore, fall can be a better time.

Soil-testing laboratories are often very busy during the spring resulting in a longer turnaround from submission to recommendations. Also, soils in the spring are often waterlogged, making taking samples difficult.

If your soil test suggests more organic matter, fall is a much better season because materials are more available than in the spring (tree leaves), and fresher materials can be used without harming young tender spring-planted plants.

​Begin by taking a representative sample from at least six locations in the garden or lawn. Each sample should contain soil from the surface to about 6 to 8 inches deep.

This is most easily done with a soil sampler. Many K-State Research and Extension offices have such samplers available for checkout. If you don’t have a sampler, use a shovel to dig straight down into the soil. Then shave a small layer off the back of the hole for your sample. Mix the samples together in a clean plastic container and select about 1 to 1.5 cups of soil. This can be placed in a plastic container such as a resealable plastic bag.

Take the soil to your county extension office to have tests done for a small charge at the K-State soil-testing laboratory. A soil test determines fertility problems, not other conditions that may exist such as poor drainage, poor soil structure, soil-borne diseases or insects, chemical contaminants or damage, or shade with root competition from other plants. All these conditions may reduce plant performance but cannot be evaluated by a soil test. Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. If you have questions, she can be contacted by e-mail at&nbsp;<a href="mailto:lfick@k-state.edu">lfick@k-state.edu</a>&nbsp;or by phone at 785-628-9430 or 620-793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2021/10/1634147981287.jpeg" alt="Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. " />
 <figcaption>Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. </figcaption>
 </figure>Though we often think of soil testing as a spring chore, fall can be a better time.Soil-testing laboratories are often very busy during the spring resulting in a longer turnaround from submission to recommendations. Also, soils in the spring are often waterlogged, making taking samples difficult.If your soil test suggests more organic matter, fall is a much better season because materials are more available than in the spring (tree leaves), and fresher materials can be used without harming young tender spring-planted plants.​Begin by taking a representative sample from at least six locations in the garden or lawn. Each sample should contain soil from the surface to about 6 to 8 inches deep.This is most easily done with a soil sampler. Many K-State Research and Extension offices have such samplers available for checkout. If you don’t have a sampler, use a shovel to dig straight down into the soil. Then shave a small layer off the back of the hole for your sample. Mix the samples together in a clean plastic container and select about 1 to 1.5 cups of soil. This can be placed in a plastic container such as a resealable plastic bag.Take the soil to your county extension office to have tests done for a small charge at the K-State soil-testing laboratory. A soil test determines fertility problems, not other conditions that may exist such as poor drainage, poor soil structure, soil-borne diseases or insects, chemical contaminants or damage, or shade with root competition from other plants. All these conditions may reduce plant performance but cannot be evaluated by a soil test. Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. If you have questions, she can be contacted by e-mail at&nbsp;<a href="mailto:lfick@k-state.edu">lfick@k-state.edu</a>&nbsp;or by phone at 785-628-9430 or 620-793-1910.

WALZ: ​Fall is a Good Time for Soil Testing 

By STACY CAMPBELL Cottonwood Extension District

University of Nebraska Extension educators and weed specialists want to make the agriculture industry aware of recent developments regarding the herbicide Roundup™.

While variations on the Roundup name have been used for a variety of different herbicides marketed by Bayer (formerly Monsanto), this article discusses only the Roundup formulations that contain glyphosate as their active ingredient. 

The United States Environmental Protection Agency (US EPA), in its glyphosate interim registration review, published in January 2020, found “that there are no risks to human health from the current registered uses of glyphosate and that glyphosate is not likely to be carcinogenic to humans.” In 2021, the <a href="https://ec.europa.eu/food/system/files/2021-06/pesticides_aas_agg_report_202106.pdf">European Union’s (EU) Assessment Group on Glyphosate</a> (AGG) determined that when used according to label directions, “a classification of glyphosate with regard to carcinogenicity is not justified.”

Other regulatory agencies have come to similar conclusions, indicating that when used properly and according to directions, <a href="https://geneticliteracyproject.org/wp-content/uploads/2019/03/GlyphosateInfographic_GLP.pdf">glyphosate poses little risk to human health</a>.

Over the past several years, however, glyphosate has been the subject of much litigation after the International Agency for Research on Cancer found it to be “probably carcinogenic to humans” in a hazard assessment that did not consider real-world exposure levels.

Bayer has recently announced steps it plans to take in an effort to put Roundup litigation behind it:

· Petitioned the U.S. Supreme Court in August to review Hardeman v. Monsanto, in which the plaintiff was awarded monetary damages after alleging Roundup caused his non-Hodgkin’s lymphoma. If the court were to grant review, it would likely render a final verdict sometime in 2022.

· Plans to replace its glyphosate products in the lawn and garden market with products containing alternative active ingredients. According to Bayer, “This move is being made exclusively to manage litigation risk and not because of any safety concerns.” The company expects this process to begin in 2023. Glyphosate formulations for the professional and agricultural sectors will remain available. This means that while Bayer will stop selling glyphosate products at the average box store, the chemistry will still be available to farmers and trained professionals.

As a crop protection tool, glyphosate is invaluable. To continue the safe and effective use of Roundup products in the market, Bayer plans to hold discussions with US EPA regarding labels to assist consumers in making informed decisions when purchasing and applying Roundup products. The company will also set up a new website with scientific studies regarding Roundup and its safety. Bayer is exploring a scientific advisory composed of scientific experts that are not affiliated with Bayer to review scientific information on safety regarding Roundup.

Bayer provides an announcement regarding this situation at the links listed below. 

· Bayer Provides Update on Path to Closure of Roundup™ Litigation <a href="https://www.media.bayer.com/baynews/baynews.nsf/id/Bayer-Provides-Update-on-Path-to-Closure-of-Roundup-Litigation">https://www.media.bayer.com/baynews/baynews.nsf/id/Bayer-Provides-Update-on-Path-to-Closure-of-Roundup-Litigation </a> · Five-Point Plan to Close the Roundup™ Litigation - <a href="https://www.bayer.com/en/roundup-litigation-five-point-plan">https://www.bayer.com/en/roundup-litigation-five-point-plan</a>

(Information provided by Jennifer Weisbrod and Greg Puckett, Assistant Extension Educators and Amit Jhala, Extension Weed Management Specialist with University of Nebraska – Lincoln.)

Stacy Campbell 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 him by e-mail at scampbel@ksu.edu or calling 785-628-9430.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/6/1593022262288.png" alt="(Courtesy photo)" />
 <figcaption>(Courtesy photo)</figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictUniversity of Nebraska Extension educators and weed specialists want to make the agriculture industry aware of recent developments regarding the herbicide Roundup™. While variations on the Roundup name have been used for a variety of different herbicides marketed by Bayer (formerly Monsanto), this article discusses only the Roundup formulations that contain glyphosate as their active ingredient. The United States Environmental Protection Agency (US EPA), in its glyphosate interim registration review, published in January 2020, found “that there are no risks to human health from the current registered uses of glyphosate and that glyphosate is not likely to be carcinogenic to humans.” In 2021, the <a href="https://ec.europa.eu/food/system/files/2021-06/pesticides_aas_agg_report_202106.pdf">European Union’s (EU) Assessment Group on Glyphosate</a> (AGG) determined that when used according to label directions, “a classification of glyphosate with regard to carcinogenicity is not justified.”Other regulatory agencies have come to similar conclusions, indicating that when used properly and according to directions, <a href="https://geneticliteracyproject.org/wp-content/uploads/2019/03/GlyphosateInfographic_GLP.pdf">glyphosate poses little risk to human health</a>.Over the past several years, however, glyphosate has been the subject of much litigation after the International Agency for Research on Cancer found it to be “probably carcinogenic to humans” in a hazard assessment that did not consider real-world exposure levels.Bayer has recently announced steps it plans to take in an effort to put Roundup litigation behind it:· Petitioned the U.S. Supreme Court in August to review Hardeman v. Monsanto, in which the plaintiff was awarded monetary damages after alleging Roundup caused his non-Hodgkin’s lymphoma. If the court were to grant review, it would likely render a final verdict sometime in 2022.· Plans to replace its glyphosate products in the lawn and garden market with products containing alternative active ingredients. According to Bayer, “This move is being made exclusively to manage litigation risk and not because of any safety concerns.” The company expects this process to begin in 2023. Glyphosate formulations for the professional and agricultural sectors will remain available. This means that while Bayer will stop selling glyphosate products at the average box store, the chemistry will still be available to farmers and trained professionals.As a crop protection tool, glyphosate is invaluable. To continue the safe and effective use of Roundup products in the market, Bayer plans to hold discussions with US EPA regarding labels to assist consumers in making informed decisions when purchasing and applying Roundup products. The company will also set up a new website with scientific studies regarding Roundup and its safety. Bayer is exploring a scientific advisory composed of scientific experts that are not affiliated with Bayer to review scientific information on safety regarding Roundup.Bayer provides an announcement regarding this situation at the links listed below. · Bayer Provides Update on Path to Closure of Roundup™ Litigation <a href="https://www.media.bayer.com/baynews/baynews.nsf/id/Bayer-Provides-Update-on-Path-to-Closure-of-Roundup-Litigation">https://www.media.bayer.com/baynews/baynews.nsf/id/Bayer-Provides-Update-on-Path-to-Closure-of-Roundup-Litigation </a> · Five-Point Plan to Close the Roundup™ Litigation - <a href="https://www.bayer.com/en/roundup-litigation-five-point-plan">https://www.bayer.com/en/roundup-litigation-five-point-plan</a>(Information provided by Jennifer Weisbrod and Greg Puckett, Assistant Extension Educators and Amit Jhala, Extension Weed Management Specialist with University of Nebraska – Lincoln.)Stacy Campbell 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 him by e-mail at scampbel@ksu.edu or calling 785-628-9430.

CAMPBELL: Update on Roundup brand herbicides

	Is it possible to plan for the perfect day? I always start the day with a to-do list and the outlook to get a lot done looks great. And then the first situation or problem pops its head into the room.

	Whether you are planning for your family or for your day at work, it is still important to plan. Whether you are a morning person or not, it is still important to establish a morning routine. If you help your children practice doing the same thing each morning, it will help them establish a regular morning routine and develop a habit for life.

	A recent social media post describes how a typical plan can quickly go astray: “I needed a pair of scissors to finish a project and went to the junk drawer to get them and decided to organize the junk drawer and found another item that did not belong there and went to put it where it belonged and found that the bathroom was a mess and stopped to clean the bathroom counter but found an item there that really needed to be in the bedroom” and the list goes on and on.

The distractions that we face each day with phone notifications, email, picking up misplaced items in the house, cleaning off the kitchen counter are endless and suddenly hours have passed and nothing has been crossed off the “to-do” list.&nbsp;

	It would take a series of articles or a week of training to teach the steps of organization. Let’s focus on family life first. It is most important to stay positive with your family members. Make a list of what is expected of each person so everyone can be in the vehicle ready to go to school or to work at an established set time. Be patient with the younger children and remember a good mood and pleasant attitude will make a huge difference in the outcome.&nbsp;

	In all reality, the organizing for the morning routine, starts the night before. Help each child lay out on a chair what they will wear to school the next day. Backpacks should be packed and by the door ready to go. If lunches are needed they should be packed in the refrigerator or laying on the counter ready to be packed.&nbsp;

	I like to walk through the house each evening and pick up a few things that need to be put away. My house is never spotless but I do feel better if the dishes are in the dishwasher and the kitchen counter is cleaned off and ready for the next meal preparation.&nbsp;

	A good evening routine should also include writing out your to-do list for the next day. There are too many things to remember and if it is written down at least it won’t be on your mind when you lay down to go to sleep.&nbsp;

	Crossing everything off the to-do list isn’t something that is going to happen every day. There are not many days that it actually happens for me! The important thing is that we do have a plan and that we are willing to adjust the plan until we find what works for our family. Helping your children learn a routine and establish habits will make a big difference in their life. 	&nbsp;

Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District.&nbsp; She can be reached at 785-628-9430 or at <a href="mailto:bunruh@ksu.edu">bunruh@ksu.edu.</a>

Is it possible to plan for the perfect day? I always start the day with a to-do list and the outlook to get a lot done looks great. And then the first situation or problem pops its head into the room.	Whether you are planning for your family or for your day at work, it is still important to plan. Whether you are a morning person or not, it is still important to establish a morning routine. If you help your children practice doing the same thing each morning, it will help them establish a regular morning routine and develop a habit for life.	A recent social media post describes how a typical plan can quickly go astray: “I needed a pair of scissors to finish a project and went to the junk drawer to get them and decided to organize the junk drawer and found another item that did not belong there and went to put it where it belonged and found that the bathroom was a mess and stopped to clean the bathroom counter but found an item there that really needed to be in the bedroom” and the list goes on and on.<figure>
 <img src="https://media.eaglewebservices.com/public/2020/4/1588274071306.jpeg" alt="Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District." />
 <figcaption>Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District.</figcaption>
 </figure>The distractions that we face each day with phone notifications, email, picking up misplaced items in the house, cleaning off the kitchen counter are endless and suddenly hours have passed and nothing has been crossed off the “to-do” list.&nbsp;	It would take a series of articles or a week of training to teach the steps of organization. Let’s focus on family life first. It is most important to stay positive with your family members. Make a list of what is expected of each person so everyone can be in the vehicle ready to go to school or to work at an established set time. Be patient with the younger children and remember a good mood and pleasant attitude will make a huge difference in the outcome.&nbsp;	In all reality, the organizing for the morning routine, starts the night before. Help each child lay out on a chair what they will wear to school the next day. Backpacks should be packed and by the door ready to go. If lunches are needed they should be packed in the refrigerator or laying on the counter ready to be packed.&nbsp;	I like to walk through the house each evening and pick up a few things that need to be put away. My house is never spotless but I do feel better if the dishes are in the dishwasher and the kitchen counter is cleaned off and ready for the next meal preparation.&nbsp;	A good evening routine should also include writing out your to-do list for the next day. There are too many things to remember and if it is written down at least it won’t be on your mind when you lay down to go to sleep.&nbsp;	Crossing everything off the to-do list isn’t something that is going to happen every day. There are not many days that it actually happens for me! The important thing is that we do have a plan and that we are willing to adjust the plan until we find what works for our family. Helping your children learn a routine and establish habits will make a big difference in their life. 	&nbsp;	Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District.&nbsp; She can be reached at 785-628-9430 or at <a href="mailto:bunruh@ksu.edu">bunruh@ksu.edu.</a>

UNRUH: How can I possibly get all this done? 

Perhaps you have heard the saying “You are what you eat.” As I visited with 7th grade students in their Skills for Adolescence class this week, I shared the importance of making healthy food choices now in order to avoid the onset of chronic conditions as they age. They already knew some of the important concepts of avoiding highly processed foods with added fats, sodium, and sugar. Besides make healthy food choices I emphasized that regular physical activity is necessary to keep their body healthy too.

The My Plate guide for healthy eating encourages us to fill half of our plate with fruits and vegetables. That would be a goal of including five to nine servings of these colorful foods every day. The wide array of vitamins and minerals, plus a healthy dose of fiber, make these food groups popular for anyone wanting to maintain or lose weight. Another food group that needs your consideration is the grain group. Most active teens and adults need around six ounces of grains every day. It is also important to make half of your grain’s whole grains. Whole grains include such foods as brown rice, whole wheat bread or pasta, or whole grain oats to name a few.

The protein group and dairy or calcium rich foods group round out the My Plate icon. Remember that protein can be from animal or plant sources and a serving should fit in the palm of your hand. Protein and calcium rich foods provide the nutrients for our muscles and bones.

The 7th graders got a little wide eyed when I shared a nutrition fact label from a cola type beverage. A twenty-ounce serving has a whopping sixty-five grams of sugar in it. That translates to just over sixteen teaspoons of sugar! Things to check out on other nutrition fact labels included added fats, sodium and whether the food has fiber.&nbsp;

Before my visit ended, we sampled sweet potato, parsnips, and daikon radish sticks that were dipped in freshly made hummus. Most students had never tried those vegetables in their raw form before and were quite surprised how much they liked them. I love connecting with this age group as they gain more independence and make decisions daily about what they are eating and drinking. My hope is that they will remember my short visit with them and consider the healthy options.

Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research &amp; Extension – Cottonwood District. You may reach her at: (620)793-1910 or <a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research &amp; Extension – Cottonwood District." />
 <figcaption>Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research &amp; Extension – Cottonwood District.</figcaption>
 </figure>Perhaps you have heard the saying “You are what you eat.” As I visited with 7th grade students in their Skills for Adolescence class this week, I shared the importance of making healthy food choices now in order to avoid the onset of chronic conditions as they age. They already knew some of the important concepts of avoiding highly processed foods with added fats, sodium, and sugar. Besides make healthy food choices I emphasized that regular physical activity is necessary to keep their body healthy too.The My Plate guide for healthy eating encourages us to fill half of our plate with fruits and vegetables. That would be a goal of including five to nine servings of these colorful foods every day. The wide array of vitamins and minerals, plus a healthy dose of fiber, make these food groups popular for anyone wanting to maintain or lose weight. Another food group that needs your consideration is the grain group. Most active teens and adults need around six ounces of grains every day. It is also important to make half of your grain’s whole grains. Whole grains include such foods as brown rice, whole wheat bread or pasta, or whole grain oats to name a few.The protein group and dairy or calcium rich foods group round out the My Plate icon. Remember that protein can be from animal or plant sources and a serving should fit in the palm of your hand. Protein and calcium rich foods provide the nutrients for our muscles and bones.The 7th graders got a little wide eyed when I shared a nutrition fact label from a cola type beverage. A twenty-ounce serving has a whopping sixty-five grams of sugar in it. That translates to just over sixteen teaspoons of sugar! Things to check out on other nutrition fact labels included added fats, sodium and whether the food has fiber.&nbsp;Before my visit ended, we sampled sweet potato, parsnips, and daikon radish sticks that were dipped in freshly made hummus. Most students had never tried those vegetables in their raw form before and were quite surprised how much they liked them. I love connecting with this age group as they gain more independence and make decisions daily about what they are eating and drinking. My hope is that they will remember my short visit with them and consider the healthy options.Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research &amp; Extension – Cottonwood District. You may reach her at: (620)793-1910 or <a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;&nbsp;

KRUG: You are what you eat

TOPEKA - The Kansas State High School Activities Association has released the new district football assignments for the 2022 and 2023&nbsp;football seasons. TMP-Marian is in Class 2A District 8 which includes Beloit, Phillipsburg, Norton and Russell.

Ellis in Class 1A District 8 which also has Johnson-Stanton County, Oakley, Plainville and Syracuse.

In Class 1A Division I,&nbsp;Atwood-Rawlins County, Hill City, Hoxie, Oberlin-Decatur Community, Quinter and Stockton are in District 6.&nbsp;Greensburg-Kiowa County, La Crosse, Macksville, Ness City, Pratt-Skyline, WaKeeney-Trego Community are in District 7.

Victoria is in District 5 of 1A Division II along with&nbsp;Claflin-Central Plains, Otis-Bison, Sylvan-Lucas Unified and Wilson. District 6 includes Grainfield-Wheatland/Grinnell, Kensington-Thunder Ridge, Logan/Palco, Sharon Springs-Wallace County, St. Francis.

Osborne in in District 4 along with&nbsp;Beloit-St. John’s/Tipton, Downs-Lakeside, Scandia-Pike Valley and Wakefield.

Below is a complete listing of the new football districts...&nbsp;

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

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

East&nbsp;-&nbsp;&nbsp;&nbsp;&nbsp;De Soto, Emporia, Kansas City-J.C. Harmon, Kansas City-Sumner Academy, Kansas City-Turner, Kansas City-Washington, Lan­sing, Leavenworth, Overland Park-Blue Valley Southwest, Pittsburg, Shawnee-Mill Valley, Spring Hill, Tecumseh-Shawnee Heights, Topeka-Highland Park, Topeka-Seaman, Topeka-West

West&nbsp;-&nbsp;&nbsp;&nbsp;Andover, Goddard, Goddard-Eisenhower, Great Bend, Hays, Hutchinson, Liberal, Maize, Maize-South, Newton, Salina-Central, Salina-South, Valley Center, Wichita-Bishop Carroll, Wichita-Kapaun Mt. Carmel, Wichita-West

East - &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Altamont-Labette County, Atchison, Basehor-Linwood, Bonner Springs, Chanute, Eudora, Fort Scott, Kansas City-F.L. Schlagle, Kansas City-Piper, Lenexa-St. James Academy, Louisburg, Ottawa, Overland Park-St. Thomas Aquinas, Paola, Shawnee Mission-Bishop Miege, Tonganoxie

West - &nbsp;&nbsp;&nbsp;&nbsp;Abilene,&nbsp;Andover-Central, Arkansas City, Augusta, Buhler, Coffeyville-Field Kindley, El Dorado, Independence, McPherson, Mul­vane, Rose Hill, Towanda-Circle, Ulysses, Wamego, Wellington, Winfield

District 1 – Baxter Springs, Columbus, Frontenac, Galena, Parsons

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

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

District 4 – Holton, Hoyt-Royal Valley, Meriden-Jefferson West, Perry Lecompton, Topeka-Hayden

District 5 – Clay Center Community, Concordia, Hiawatha, Marysville, St. George-Rock Creek

District 6 – Chapman, Clearwater, Hesston, Wichita-Collegiate, Wichita-Trinity Academy

District 7 – Andale, Cheney, Lindsborg-Smoky Valley, Nickerson, Pratt

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

District 1 – Caney Valley, Cherryvale, Fredonia, Neodesha, Riverton

District 2 – Council Grove, Eureka, Humboldt, Osage City, Pomona-West Franklin

District 3 – Atchison-Maur Hill Mt. Academy, Easton-Pleasant Ridge, Effingham-Atchison County, Rossville, Silver Lake

District 4 – Horton, Minneapolis, Riley County, Sabetha, Seneca-Nemaha Central

District 5 – Ellsworth, Gypsum-SE of Saline, Halstead, Hillsboro, Lyons

District 6 – Anthony-Harper/Chaparral, Douglass, Garden Plain, Haven, Kingman

District 7 – Cimarron, Hoisington, Kismet-Southwestern Heights, Lakin, Larned

District 8 – Beloit, Hays-Thomas More Prep Marian, Phillipsburg, Norton Community, Russell

District 1 – Arma-Northeast, Cherokee-Southeast, Erie, Pittsburg-St. Mary’s Colgan, Uniontown

District 2 – Allen-Northern Heights, Mound City-Jayhawk Linn, Olpe, Pleasanton, Richmond-Central Heights

District 3 – Eskridge-Mission Valley, McLouth, Oskaloosa, St. Mary’s, Valley Falls, Winchester-Jefferson County North

District 4 – Centralia, Jackson Heights, Onaga, Troy, Wathena-Riverside

District 5 – Belleville-Republic County, Blue Rapids-Valley Heights, Salina-Sacred Heart, Smith Center, Wabaunsee

District 6 – Belle Plaine, Leon-Bluestem, Marion, Sedgwick, Whitewater-Remington

District 7 – Conway Springs, Ellinwood, Hutchinson-Trinity Catholic, Inman, Medicine Lodge, Sterling,

District 8 – Ellis, Johnson-Stanton County, Oakley, Plainville, Syracuse

District 1 – Cedar Vale/Dexter, Howard-West Elk, Oswego, Rosalia-Flint hills, Sedan, Yates Center

District 2 – Burlingame, Cottonwood Falls-Chase County, Lyndon, Madison/Hamilton, Shawnee-Maranatha Christian Academy,&nbsp;Topeka-Cair Paravel Latin School

District 3 – Attica/Argonia, Burden-Central, Oxford, South Sumner (Caldwell/South Haven), Udall, Wichita-The Independent

District 4 – Goessel, Herington, Little River, Moundridge, Pretty Prairie, Solomon

District 5 – Bennington, Brookville-Ell Saline, Clifton Clyde, Lincoln, Mankato-Rock Hills, Washington County

District 6 – Atwood-Rawlins County, Hill City, Hoxie, Oberlin-Decatur Community, Quinter, Stockton

District 7 – Greensburg-Kiowa County, La Crosse, Macksville, Ness City, Pratt-Skyline, WaKeeney-Trego Community

District 8 – Elkhart, Leoti-Wichita County, Meade, Montezuma-South Gray, Spearville, Sublette&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;

District 1 – Colony-Crest, Hartford, Lebo, Melvern-Marais Des Cygnes Valley, Moran-Marmaton Valley, St. Paul

District 2 – Canton Galva, Hutchinson-Central Christian, Langdon-Fairfield, Norwich, Rural Vista (Hope/White City)

District 3 - Axtell, Frankfort, Hanover, Highland-Doniphan West, Linn, Randolph-Blue Valley

District 4 – Beloit-St. John’s/Tipton, Downs-Lakeside, Osborne, Scandia-Pike Valley, Wakefield

District 5 – Claflin-Central Plains, Otis-Bison, Sylvan-Lucas Unified, Victoria, Wilson

District 6 – Grainfield-Wheatland/Grinnell, Kensington-Thunder Ridge, Logan/Palco, Sharon Springs-Wallace County, St. Francis

District 7 – Coldwater-South Central, Kinsley, Kiowa-South Barber, Stafford, St. John-Hudson

District 8 – Bucklin, Dighton, Jetmore-Hodgeman County, Minneola, Satanta

District 1 – Buffalo-Altoona Midway, Chetopa, LeRoy-Southern Coffey County, Lost Springs-Centre, Peabody-Burns, Waverly, Wetmore

District 2 – Burrton, Chase, Cunningham, Natoma, Rozel-Pawnee Heights, Southern Cloud (Miltonvale/Glasco), Tescott

District 3 – Ashland, Deerfield, Fowler, Ingalls, Moscow, Rolla

District 4 – Almena-Northern Valley, Bird City-Cheylin, Ransom-Western Plains/Healy, Rexford-Golden Plains, Tribune-Greeley County,&nbsp; Winona-Triplains/Brewster

TOPEKA - The Kansas State High School Activities Association has released the new district football assignments for the 2022 and 2023&nbsp;football seasons. TMP-Marian is in Class 2A District 8 which includes Beloit, Phillipsburg, Norton and Russell.Ellis in Class 1A District 8 which also has Johnson-Stanton County, Oakley, Plainville and Syracuse.In Class 1A Division I,&nbsp;Atwood-Rawlins County, Hill City, Hoxie, Oberlin-Decatur Community, Quinter and Stockton are in District 6.&nbsp;Greensburg-Kiowa County, La Crosse, Macksville, Ness City, Pratt-Skyline, WaKeeney-Trego Community are in District 7.Victoria is in District 5 of 1A Division II along with&nbsp;Claflin-Central Plains, Otis-Bison, Sylvan-Lucas Unified and Wilson. District 6 includes Grainfield-Wheatland/Grinnell, Kensington-Thunder Ridge, Logan/Palco, Sharon Springs-Wallace County, St. Francis.Osborne in in District 4 along with&nbsp;Beloit-St. John’s/Tipton, Downs-Lakeside, Scandia-Pike Valley and Wakefield.Below is a complete listing of the new football districts...&nbsp;Class 6AEast -&nbsp;&nbsp;&nbsp;&nbsp;Gardner Edgerton, Kansas City-Wyandotte, Olathe-East, Olathe-North, Olathe-Northwest, Olathe-South, Olathe-West, Overland Park-Blue Valley, Overland Park-Blue Valley North, Overland Park-Blue Valley Northwest, Overland Park-Blue Valley West, Shawnee Mission East, Shawnee Mission North, Shawnee Mission Northwest, Shawnee Mission South, Shawnee Mission WestWest -&nbsp;&nbsp;&nbsp;Derby, Dodge City, Garden City, Haysville-Campus, Junction City, Lawrence, Lawrence Free-State, Manhattan, Topeka, Topeka-Washburn Rural, Wichita-East, Wichita-Heights, Wichita-North, Wichita-Northwest, Wichita-South, Wichita-SoutheastClass 5AEast&nbsp;-&nbsp;&nbsp;&nbsp;&nbsp;De Soto, Emporia, Kansas City-J.C. Harmon, Kansas City-Sumner Academy, Kansas City-Turner, Kansas City-Washington, Lan­sing, Leavenworth, Overland Park-Blue Valley Southwest, Pittsburg, Shawnee-Mill Valley, Spring Hill, Tecumseh-Shawnee Heights, Topeka-Highland Park, Topeka-Seaman, Topeka-WestWest&nbsp;-&nbsp;&nbsp;&nbsp;Andover, Goddard, Goddard-Eisenhower, Great Bend, Hays, Hutchinson, Liberal, Maize, Maize-South, Newton, Salina-Central, Salina-South, Valley Center, Wichita-Bishop Carroll, Wichita-Kapaun Mt. Carmel, Wichita-WestClass 4AEast - &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Altamont-Labette County, Atchison, Basehor-Linwood, Bonner Springs, Chanute, Eudora, Fort Scott, Kansas City-F.L. Schlagle, Kansas City-Piper, Lenexa-St. James Academy, Louisburg, Ottawa, Overland Park-St. Thomas Aquinas, Paola, Shawnee Mission-Bishop Miege, TonganoxieWest - &nbsp;&nbsp;&nbsp;&nbsp;Abilene,&nbsp;Andover-Central, Arkansas City, Augusta, Buhler, Coffeyville-Field Kindley, El Dorado, Independence, McPherson, Mul­vane, Rose Hill, Towanda-Circle, Ulysses, Wamego, Wellington, WinfieldClass 3ADistrict 1 – Baxter Springs, Columbus, Frontenac, Galena, ParsonsDistrict 2 – Burlington, Garnett-Anderson County, Girard, Iola, LaCygne-Prairie ViewDistrict 3 – Baldwin, Kansas City-Bishop Ward, Osawatomie, Santa Fe Trail, WellsvilleDistrict 4 – Holton, Hoyt-Royal Valley, Meriden-Jefferson West, Perry Lecompton, Topeka-HaydenDistrict 5 – Clay Center Community, Concordia, Hiawatha, Marysville, St. George-Rock CreekDistrict 6 – Chapman, Clearwater, Hesston, Wichita-Collegiate, Wichita-Trinity AcademyDistrict 7 – Andale, Cheney, Lindsborg-Smoky Valley, Nickerson, PrattDistrict 8 – Colby, Goodland, Holcomb, Hugoton, Scott CommunityClass 2ADistrict 1 – Caney Valley, Cherryvale, Fredonia, Neodesha, RivertonDistrict 2 – Council Grove, Eureka, Humboldt, Osage City, Pomona-West FranklinDistrict 3 – Atchison-Maur Hill Mt. Academy, Easton-Pleasant Ridge, Effingham-Atchison County, Rossville, Silver LakeDistrict 4 – Horton, Minneapolis, Riley County, Sabetha, Seneca-Nemaha CentralDistrict 5 – Ellsworth, Gypsum-SE of Saline, Halstead, Hillsboro, LyonsDistrict 6 – Anthony-Harper/Chaparral, Douglass, Garden Plain, Haven, KingmanDistrict 7 – Cimarron, Hoisington, Kismet-Southwestern Heights, Lakin, LarnedDistrict 8 – Beloit, Hays-Thomas More Prep Marian, Phillipsburg, Norton Community, RussellClass 1ADistrict 1 – Arma-Northeast, Cherokee-Southeast, Erie, Pittsburg-St. Mary’s Colgan, UniontownDistrict 2 – Allen-Northern Heights, Mound City-Jayhawk Linn, Olpe, Pleasanton, Richmond-Central HeightsDistrict 3 – Eskridge-Mission Valley, McLouth, Oskaloosa, St. Mary’s, Valley Falls, Winchester-Jefferson County NorthDistrict 4 – Centralia, Jackson Heights, Onaga, Troy, Wathena-RiversideDistrict 5 – Belleville-Republic County, Blue Rapids-Valley Heights, Salina-Sacred Heart, Smith Center, WabaunseeDistrict 6 – Belle Plaine, Leon-Bluestem, Marion, Sedgwick, Whitewater-RemingtonDistrict 7 – Conway Springs, Ellinwood, Hutchinson-Trinity Catholic, Inman, Medicine Lodge, Sterling,District 8 – Ellis, Johnson-Stanton County, Oakley, Plainville, SyracuseClass 8-Player – Division IDistrict 1 – Cedar Vale/Dexter, Howard-West Elk, Oswego, Rosalia-Flint hills, Sedan, Yates CenterDistrict 2 – Burlingame, Cottonwood Falls-Chase County, Lyndon, Madison/Hamilton, Shawnee-Maranatha Christian Academy,&nbsp;Topeka-Cair Paravel Latin SchoolDistrict 3 – Attica/Argonia, Burden-Central, Oxford, South Sumner (Caldwell/South Haven), Udall, Wichita-The IndependentDistrict 4 – Goessel, Herington, Little River, Moundridge, Pretty Prairie, SolomonDistrict 5 – Bennington, Brookville-Ell Saline, Clifton Clyde, Lincoln, Mankato-Rock Hills, Washington CountyDistrict 6 – Atwood-Rawlins County, Hill City, Hoxie, Oberlin-Decatur Community, Quinter, StocktonDistrict 7 – Greensburg-Kiowa County, La Crosse, Macksville, Ness City, Pratt-Skyline, WaKeeney-Trego CommunityDistrict 8 – Elkhart, Leoti-Wichita County, Meade, Montezuma-South Gray, Spearville, Sublette&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Class 8-Player – Division IIDistrict 1 – Colony-Crest, Hartford, Lebo, Melvern-Marais Des Cygnes Valley, Moran-Marmaton Valley, St. PaulDistrict 2 – Canton Galva, Hutchinson-Central Christian, Langdon-Fairfield, Norwich, Rural Vista (Hope/White City)District 3 - Axtell, Frankfort, Hanover, Highland-Doniphan West, Linn, Randolph-Blue ValleyDistrict 4 – Beloit-St. John’s/Tipton, Downs-Lakeside, Osborne, Scandia-Pike Valley, WakefieldDistrict 5 – Claflin-Central Plains, Otis-Bison, Sylvan-Lucas Unified, Victoria, WilsonDistrict 6 – Grainfield-Wheatland/Grinnell, Kensington-Thunder Ridge, Logan/Palco, Sharon Springs-Wallace County, St. FrancisDistrict 7 – Coldwater-South Central, Kinsley, Kiowa-South Barber, Stafford, St. John-HudsonDistrict 8 – Bucklin, Dighton, Jetmore-Hodgeman County, Minneola, Satanta6 PlayerDistrict 1 – Buffalo-Altoona Midway, Chetopa, LeRoy-Southern Coffey County, Lost Springs-Centre, Peabody-Burns, Waverly, WetmoreDistrict 2 – Burrton, Chase, Cunningham, Natoma, Rozel-Pawnee Heights, Southern Cloud (Miltonvale/Glasco), TescottDistrict 3 – Ashland, Deerfield, Fowler, Ingalls, Moscow, RollaDistrict 4 – Almena-Northern Valley, Bird City-Cheylin, Ransom-Western Plains/Healy, Rexford-Golden Plains, Tribune-Greeley County,&nbsp; Winona-Triplains/Brewster

🏈 KSHSAA releases districts for 2022 and 2023

Several years ago, I saw a need in this area for people trained to assist Medicare recipients who wanted to review their prescription drug plan during open enrollment. As trained SHICK (Senior Health Insurance Counseling for Kansas) counselors, my husband John, and I can help Medicare recipients take a look at their Part D (Prescription Drug Plan) and hopefully find them a more affordable plan. We have several other SHICK counselors serving area residents through the RSVP office, so we hope to be able to keep up with the calls.

The Open Enrollment Period begins October 15th and runs through December 7th. Plan costs and coverage change each year, so everyone with Medicare should check to make sure their plan still meets their health needs and budget. If you would like to check out the website for yourself, simply go to Medicare.gov and click on Part D Prescription Drug Plans.

If you are unable to do an internet search, feel free to give me a call at the Extension office. We can set up an in-person SHICK appointment or, if you prefer, we can help you by phone. Those wishing to complete their enrollment by phone will need to call my office at (620)793-1910. I will send you a letter describing the procedure along with a Medicare prescription drug coverage worksheet. When you return that worksheet to my office, we will input your information and let you know your options for your Part D and assist you with signing up.&nbsp;

While we always enjoy seeing our Medicare friends during the Open Enrollment time, we want you to choose the option that you are most comfortable with. Your health and well-being are important to us during these uncertain times.&nbsp;

Donna Krug is the District Director and Family &amp; Consumer Science Agent with the Cottonwood Extension District. You may reach her at: (620)793-1910 or <a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="Donna Krug is the District Director and Family &amp; Consumer Science Agent with the Cottonwood Extension District." />
 <figcaption>Donna Krug is the District Director and Family &amp; Consumer Science Agent with the Cottonwood Extension District.</figcaption>
 </figure>Several years ago, I saw a need in this area for people trained to assist Medicare recipients who wanted to review their prescription drug plan during open enrollment. As trained SHICK (Senior Health Insurance Counseling for Kansas) counselors, my husband John, and I can help Medicare recipients take a look at their Part D (Prescription Drug Plan) and hopefully find them a more affordable plan. We have several other SHICK counselors serving area residents through the RSVP office, so we hope to be able to keep up with the calls.The Open Enrollment Period begins October 15th and runs through December 7th. Plan costs and coverage change each year, so everyone with Medicare should check to make sure their plan still meets their health needs and budget. If you would like to check out the website for yourself, simply go to Medicare.gov and click on Part D Prescription Drug Plans.If you are unable to do an internet search, feel free to give me a call at the Extension office. We can set up an in-person SHICK appointment or, if you prefer, we can help you by phone. Those wishing to complete their enrollment by phone will need to call my office at (620)793-1910. I will send you a letter describing the procedure along with a Medicare prescription drug coverage worksheet. When you return that worksheet to my office, we will input your information and let you know your options for your Part D and assist you with signing up.&nbsp;While we always enjoy seeing our Medicare friends during the Open Enrollment time, we want you to choose the option that you are most comfortable with. Your health and well-being are important to us during these uncertain times.&nbsp;Donna Krug is the District Director and Family &amp; Consumer Science Agent with the Cottonwood Extension District. You may reach her at: (620)793-1910 or <a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;&nbsp;

KRUG: Medicare open enrollment begins soon

Can you believe that in three short months we will be welcoming in a new year? As we enjoy the cooler fall temps, I hope you will find ways to make physical activity part of your daily routine. I found an article from Montana Extension recently that supports my passion for health and wellness, especially as it relates to physical activity.&nbsp;

Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research &amp; Extension – Cottonwood District. You may reach her at: (620)793-1910 or <a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research &amp; Extension – Cottonwood District. " />
 <figcaption>Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research &amp; Extension – Cottonwood District. </figcaption>
 </figure>Can you believe that in three short months we will be welcoming in a new year? As we enjoy the cooler fall temps, I hope you will find ways to make physical activity part of your daily routine. I found an article from Montana Extension recently that supports my passion for health and wellness, especially as it relates to physical activity.&nbsp;<ol>
 <li>Choose the right activity for you: Different body types do better with different physical activities. Not every body is built for running, but every body can find a way to get fit.</li><li>Choose the right time: Some of us are naturally morning people; others prefer to be active at the end of the day. Listen to when your body likes to move, and it will be more fun.</li><li>Choose the right goal: Goals can motivate us if we choose the right one. Some people like the challenge of entering a race; others like to set a goal for a certain number of steps.&nbsp;</li><li>Choose the right speed: Some people like high-energy activities, like aerobics or line dancing. Others like something slower and calmer, like a yoga class or swimming.</li><li>Choose the right shoes: Comfort is essential for physical activity. When your feet hurt, it makes activity hard to do. Choose shoes that fit well and that are right for your activity level.</li><li>Choose the right equipment: Any activity is more fun when it feels good. Bicycles, rackets, and weights all come in different sizes and styles. Choose the right ones for your body.</li><li>Make it easy: Keep comfortable shoes by the door or in the car, so it is easy to take a walk. Set out comfy clothes the night before, so getting ready for activity is just routine.</li><li>Join a class: Scheduling a class creates its own routine. Once we get into a new routine, it is easier to stick with it over time. Remember a new habit takes at least 21 days to establish.</li><li>Do it with friends: When we are accountable to someone else, it helps us get out and be active. You can join a class together or just plan to meet for a neighborhood walk.</li><li>Keep a record: Research shows that self-monitoring is a key to a healthy weight. You can track your activity in different ways, like minutes per day or steps on a pedometer.</li><li>Reward yourself: Becoming more active is a gradual process. Give yourself a pat on the back for any increases in physical activity.</li><li>Make it fun: When we enjoy an activity, we want to make it part of our day. The best physical activity is the one that you will do, because you enjoy it.</li>
 </ol>Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research &amp; Extension – Cottonwood District. You may reach her at: (620)793-1910 or <a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;

KRUG: Twelve ways to make physical activity routine

Sometimes you will hear people say to let the grass grow tall right before winter sets in. Their reasoning is that the extra foliage will insulate the crown of the plant from the extreme cold of winter. Although this may sound reasonable, in practice it probably does little, if anything, to increase winter hardiness. On the contrary, a canopy that is too high during the winter may lay over and become matted down, leading to an increased incidence of winter diseases such as snow mold. Turfgrass species vary genetically in their cold tolerance, with warm-season grasses such as bermudagrass, zoysiagrass, and buffalograss being less cold tolerant than the cool-season types such as tall fescue and Kentucky bluegrass. Given these differences, cold tolerance is improved by increasing the health of the plants going into the winter, and healthy plants are a result of a sound management program (fertilizing, watering, and mowing) during the spring, summer and fall.The lawn will benefit more from continuing to mow at the recommended height than from trying to gain some insulation against winter cold by allowing it to grow tall. Here is a list of the recommended mowing height ranges (in inches) for home lawns in Kansas:&nbsp; • Tall fescue: 2.5 -3.5&nbsp; &nbsp; • Kentucky bluegrass: 2-3&nbsp; &nbsp; • Buffalograss: 2-3&nbsp; &nbsp; • Bermudagrass: 1-2&nbsp; &nbsp; • Zoysiagrass: 1-2

(Note: Mowing at heights below 1.5 inches requires a reel mower).​There may be some benefits gained by adjusting mowing heights WITHIN the recommended range at times. For example, it is a good practice to mow warm-season grasses at the higher end of recommended heights during late summer and early fall because this practice should help them store more carbohydrate reserves for the winter, and it may reduce the incidence of certain cool-weather diseases. But the rule to remember is to stay within the recommended height range for your species. Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. If you have questions, she can be contacted by e-mail at&nbsp;<a href="mailto:lfick@k-state.edu">lfick@k-state.edu</a>&nbsp;or by phone at 785-628-9430 or 620-793-1910.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/2/1580750915301.jpeg" alt="Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District.&nbsp;" />
 <figcaption>Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District.&nbsp;</figcaption>
 </figure>Sometimes you will hear people say to let the grass grow tall right before winter sets in. Their reasoning is that the extra foliage will insulate the crown of the plant from the extreme cold of winter. Although this may sound reasonable, in practice it probably does little, if anything, to increase winter hardiness. On the contrary, a canopy that is too high during the winter may lay over and become matted down, leading to an increased incidence of winter diseases such as snow mold. Turfgrass species vary genetically in their cold tolerance, with warm-season grasses such as bermudagrass, zoysiagrass, and buffalograss being less cold tolerant than the cool-season types such as tall fescue and Kentucky bluegrass. Given these differences, cold tolerance is improved by increasing the health of the plants going into the winter, and healthy plants are a result of a sound management program (fertilizing, watering, and mowing) during the spring, summer and fall.The lawn will benefit more from continuing to mow at the recommended height than from trying to gain some insulation against winter cold by allowing it to grow tall. Here is a list of the recommended mowing height ranges (in inches) for home lawns in Kansas:&nbsp; • Tall fescue: 2.5 -3.5&nbsp; &nbsp; • Kentucky bluegrass: 2-3&nbsp; &nbsp; • Buffalograss: 2-3&nbsp; &nbsp; • Bermudagrass: 1-2&nbsp; &nbsp; • Zoysiagrass: 1-2(Note: Mowing at heights below 1.5 inches requires a reel mower).​There may be some benefits gained by adjusting mowing heights WITHIN the recommended range at times. For example, it is a good practice to mow warm-season grasses at the higher end of recommended heights during late summer and early fall because this practice should help them store more carbohydrate reserves for the winter, and it may reduce the incidence of certain cool-weather diseases. But the rule to remember is to stay within the recommended height range for your species. Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. If you have questions, she can be contacted by e-mail at&nbsp;<a href="mailto:lfick@k-state.edu">lfick@k-state.edu</a>&nbsp;or by phone at 785-628-9430 or 620-793-1910.&nbsp;

WALZ: Should you let your turf grow tall in the fall?

Kansas 4-H will celebrate its long-standing commitment to community service when members across the state participate in 48 Hours of 4-H Oct 9-10.

Beth Hinshaw, a 4-H youth development specialist in the southeast region, said the annual event wraps up National 4-H Week in the United States.

“4-H has a really long history of young people being involved in their community,” Hinshaw said. “Some of the research from several years ago tells us that 4-Hers in grades 7 and&nbsp;up&nbsp;are nearly four times more likely to make contributions to their communities. And, those in grades 8-12 are two times more likely to be civically active.”&nbsp;

48 Hours of 4-H is a project that encourages&nbsp;clubs&nbsp;in the state to plan a community service project. “It’s not a 48 hour project,” Hinshaw said, “but rather a project that you do sometime during that 48 hour timeframe.”&nbsp;

In the past, Hinshaw said, groups have been very creative in how they have chosen to help their community, including such things as:&nbsp;

“It’s really about what the 4-H club or group wants to do to serve their community,” Hinshaw said.&nbsp;

“These are the young people that someday they’re going to grow&nbsp;up&nbsp;and be serving their community as adults, as well,” Hinshaw said. “I think we all know that’s the kind of communities we want to live in and enjoy some day… with people who want to make a difference.”&nbsp;

On a local level, Cottonwood Extension District – Barton County 4-H members will be hosting their 4-H BBQ Fundraiser on Sunday, Oct. 10 at the old 4-H grounds between Hoisington and Great Bend. During the meal, the 4-H Clubs will showcase many of the 40 project areas available through Kansas 4-H! Serving is from 11-1:30 and both dine-in and drive-up options are available. This fundraiser supports events, activities, and scholarships for nearly 200 4-H youth! Please plan to join us on Oct. 10.

Keep learning. Keep showing grace and kindness.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/1/1579114162620.jpeg" alt="Michelle Beran is the 4-H and Youth Development Agent in the Cottonwood Extension District." />
 <figcaption>Michelle Beran is the 4-H and Youth Development Agent in the Cottonwood Extension District.</figcaption>
 </figure>Kansas 4-H will celebrate its long-standing commitment to community service when members across the state participate in 48 Hours of 4-H Oct 9-10.Beth Hinshaw, a 4-H youth development specialist in the southeast region, said the annual event wraps up National 4-H Week in the United States.“4-H has a really long history of young people being involved in their community,” Hinshaw said. “Some of the research from several years ago tells us that 4-Hers in grades 7 and&nbsp;up&nbsp;are nearly four times more likely to make contributions to their communities. And, those in grades 8-12 are two times more likely to be civically active.”&nbsp;48 Hours of 4-H is a project that encourages&nbsp;clubs&nbsp;in the state to plan a community service project. “It’s not a 48 hour project,” Hinshaw said, “but rather a project that you do sometime during that 48 hour timeframe.”&nbsp;In the past, Hinshaw said, groups have been very creative in how they have chosen to help their community, including such things as:&nbsp;<ul>
 <li>Beautification of the community, such painting equipment in parks, planting flower bulbs, picking&nbsp;up&nbsp;trash and&nbsp;trimming landscapes.&nbsp;</li><li>Collections, such non-perishable food and laundry supplies.&nbsp;</li><li>Special events.&nbsp;</li><li>Serving meals.&nbsp;</li><li>Visiting nursing homes.&nbsp;</li>
 </ul>“It’s really about what the 4-H club or group wants to do to serve their community,” Hinshaw said.&nbsp;“These are the young people that someday they’re going to grow&nbsp;up&nbsp;and be serving their community as adults, as well,” Hinshaw said. “I think we all know that’s the kind of communities we want to live in and enjoy some day… with people who want to make a difference.”&nbsp;On a local level, Cottonwood Extension District – Barton County 4-H members will be hosting their 4-H BBQ Fundraiser on Sunday, Oct. 10 at the old 4-H grounds between Hoisington and Great Bend. During the meal, the 4-H Clubs will showcase many of the 40 project areas available through Kansas 4-H! Serving is from 11-1:30 and both dine-in and drive-up options are available. This fundraiser supports events, activities, and scholarships for nearly 200 4-H youth! Please plan to join us on Oct. 10.Keep learning. Keep showing grace and kindness.Michelle Beran is the 4-H and Youth Development Agent in the Cottonwood Extension District – Barton County office. For more information on this article or other 4-H and Youth Development related questions, email Michelle at <a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a> or call 620-793-1910.

BERAN: Gearing up for National 4-H Week

Late September through October is an excellent time to plant spring-flowering bulbs such as crocus, tulips, and daffodils. These plants need to develop roots in the fall and must meet a chilling requirement over the winter to bloom in the spring. Choose a planting site that has full sun to partial shade. The ideal soil would be a sandy loam, but even poor soils can be used if organic material such as peat moss, compost, or aged bark is mixed in. For example, heavy clay can be amended by mixing in one-third to one-half organic material. Soil pH should be between 6.0 and 7.0. Bulbs need good aeration as well as good drainage for proper development. It is best if the bulbs are given 12 inches of prepared soil. If one-third of organic material were added, this would require mixing 4 inches of organic material with 8 inches of soil. Incorporate about 3 pounds of a complete fertilizer such as a 5-10-5 per 100 square feet during preparation or fertilize according to soil test. Planting depths vary depending on the size of the bulbs. For example, tulips and hyacinths are set about 6 inches deep, and daffodils are put 6 to 8 inches deep. Smaller bulbs are planted shallower. As a rule of thumb, bulbs are planted two to three times as deep as their width. Planting depth is the distance from the bottom of the bulb to the top of the soil. Large bulbs are normally spaced 4 to 6 inches apart, and small bulbs are about 1 to 2 inches. Planting in clumps or irregular masses produces a better display than planting singly. After placing the bulbs at the proper depth, replace half the soil and add water. This will settle the soil around the bulbs and provide good bulb/soil contact. Add the remaining soil and water again. Although there will be no top growth in the fall, the roots are developing, so the soil needs to be kept moist but not soggy. Mulch can be added after the soil has frozen to prevent small bulbs from being heaved out of the soil by alternate freezing and thawing. Lauren Fick is the Horticulture Extension Agent for the Cottonwood Extension District. If you have questions, she can be contacted by e-mail at&nbsp;<a href="mailto:lfick@k-state.edu">lfick@k-state.edu</a>&nbsp;or by phone at 785-628-9430 or 620-793-1910. K-State Research and Extension is an equal opportunity provider and employer.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/2/1580750915301.jpeg" alt="Lauren Fick is the Horticulture Extension Agent for the Cottonwood Extension District.&nbsp;" />
 <figcaption>Lauren Fick is the Horticulture Extension Agent for the Cottonwood Extension District.&nbsp;</figcaption>
 </figure>Late September through October is an excellent time to plant spring-flowering bulbs such as crocus, tulips, and daffodils. These plants need to develop roots in the fall and must meet a chilling requirement over the winter to bloom in the spring. Choose a planting site that has full sun to partial shade. The ideal soil would be a sandy loam, but even poor soils can be used if organic material such as peat moss, compost, or aged bark is mixed in. For example, heavy clay can be amended by mixing in one-third to one-half organic material. Soil pH should be between 6.0 and 7.0. Bulbs need good aeration as well as good drainage for proper development. It is best if the bulbs are given 12 inches of prepared soil. If one-third of organic material were added, this would require mixing 4 inches of organic material with 8 inches of soil. Incorporate about 3 pounds of a complete fertilizer such as a 5-10-5 per 100 square feet during preparation or fertilize according to soil test. Planting depths vary depending on the size of the bulbs. For example, tulips and hyacinths are set about 6 inches deep, and daffodils are put 6 to 8 inches deep. Smaller bulbs are planted shallower. As a rule of thumb, bulbs are planted two to three times as deep as their width. Planting depth is the distance from the bottom of the bulb to the top of the soil. Large bulbs are normally spaced 4 to 6 inches apart, and small bulbs are about 1 to 2 inches. Planting in clumps or irregular masses produces a better display than planting singly. After placing the bulbs at the proper depth, replace half the soil and add water. This will settle the soil around the bulbs and provide good bulb/soil contact. Add the remaining soil and water again. Although there will be no top growth in the fall, the roots are developing, so the soil needs to be kept moist but not soggy. Mulch can be added after the soil has frozen to prevent small bulbs from being heaved out of the soil by alternate freezing and thawing. Lauren Fick is the Horticulture Extension Agent for the Cottonwood Extension District. If you have questions, she can be contacted by e-mail at&nbsp;<a href="mailto:lfick@k-state.edu">lfick@k-state.edu</a>&nbsp;or by phone at 785-628-9430 or 620-793-1910. K-State Research and Extension is an equal opportunity provider and employer.

FICK: Time to plant spring-flowering bulbs approaching

On this episode of the Post Podcast Cottonwood Extension District agent, Stacy Campbell shares information about this year's abundance of fall army worms.&nbsp;

<div><iframe title="Fall army worms pose threat to freshly planted wheat" allowtransparency="true" height="300" width="100%" style="border: none; min-width: min(100%, 430px);" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?i=5kveb-10e7bd4-pb&from=pb6admin&square=1&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&btn-skin=3267a3&size=300" allowfullscreen=""></iframe></div>On this episode of the Post Podcast Cottonwood Extension District agent, Stacy Campbell shares information about this year's abundance of fall army worms.&nbsp;<a href="https://hayspost.com/posts/5dd2f46c897d147ad4bb104b">To find out more about The Post Podcast, or subscribe to mobile&nbsp;</a><a href="https://hayspost.com/posts/5dd2f46c897d147ad4bb104b">notifications click here.</a>

🎙Post Podcast: Fall army worms pose threat to freshly planted wheat

September is Baby Safety Month so this is a perfect time to review these 10 safety tips from Safe Kids and the CDC.&nbsp;

Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District.&nbsp; She can be reached at 785-628-9430 or at <a href="mailto:bunruh@ksu.edu">bunruh@ksu.edu</a>

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/4/1588274071306.jpeg" alt="Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District." />
 <figcaption>Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District.</figcaption>
 </figure>September is Baby Safety Month so this is a perfect time to review these 10 safety tips from Safe Kids and the CDC.&nbsp;<ol>
 <li>Check to make sure your car seat is installed correctly. The Safe Kids Worldwide provides virtual inspections and there are specific videos on how to correctly install a car seat. Local law enforcement officers may check car seats if you have questions about the installation.&nbsp;</li><li>Before putting your baby down for the night, remember that a firm mattress and fitted sheet are all you need for your baby’s crib. Remove blankets and toys from the crib and use a sleep sack on colder nights.&nbsp;</li><li>Place your baby’s crib and other furniture away from windows to avoid falls or strangulation. Your baby is safer without any strings or cords within reach.&nbsp;</li><li>Remember to set your water heater to 120° F to avoid scalds. make sure that the water never gets to a point that could injury the baby.&nbsp;</li><li>Install working smoke alarm AND a carbon monoxide alarm on every level of your home, and in all sleeping areas. This is an important tip for not just baby safety, but family safety as well.&nbsp; test the alarms regularly to make sure they work.&nbsp;</li><li>Use approved safety gates at the tops and bottoms of stairs and attach them to the wall, if possible. Remember to read the manufacturer’s instructions and warning labels to make sure you have the right gate for your needs.&nbsp;</li><li>Store poisonous items out of reach or use safety locks on cabinets within reach. These items also include&nbsp;liquid packets for the laundry and dishwasher. It only takes a few minutes, and it gives you one less thing to worry about. Put the poison help number, 1-800-222-1222, on or near every home telephone and save it on your cell phone.&nbsp;</li><li>Install stops on dresser drawers to prevent them from being pulled all the way out. Multiple open drawers can cause the weight to shift, making it easier for a dresser to fall.&nbsp;</li><li>Keep the toilet lids closed and use toilet seat locks to prevent drowning. It’s also a good idea to keep doors to bathrooms and laundry rooms closed.&nbsp;</li><li>And, last but not least, see the world from a child's point of view. Get on the floor, on your hands and knees so that you are at your child's eye level. Look for and remove small items. We know that babies will put anything and everything in their mouths. Remove everything that a child might choke on. The main thing is to always stay with the child and never leave a baby unattended.&nbsp;</li>
 </ol>	Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District.&nbsp; She can be reached at 785-628-9430 or at <a href="mailto:bunruh@ksu.edu">bunruh@ksu.edu</a>

UNRUH: Baby safety month 

Armyworms are so-called because they can march across fields or landscapes in large groups. That seems to be happening this year as there are reports of armyworms feeding on tilled volunteer wheat fields, to the point they have taken out a lot of the volunteer wheat, even turning it white in some fields.

That brings up the question from farmers: Is this something I should be worried about, and possibly spray an insecticide for? The short answer is no.&nbsp;

I visited with J.P. Michaud, entomologist at the Ag Research Center in Hays. Most fall armyworms should be nearing the end of their last generation this year, meaning once they reach maturity, they will pupate and then emerge as a moth. Then, due to shorter day length (winter coming), they will pack-up and head south for the winter.&nbsp;

However, this could take a few more weeks, possibly more. Primarily, this is due to the sporadic hatching of the last generation of armyworms. The first generation is pretty synchronized, but after that, the following generations develop asynchronously, meaning some larvae are still small while others have finished feeding.&nbsp;

Insecticide seed treatments do not work well against armyworms and other lepidopteran larvae.

The bottom line is early-planted wheat is at the greatest risk. Early-planted fields should be 
inspected frequently during the first few weeks following emergence. Unless you are planting early for some grazing, it is preferable in our area to plant towards the end of September and into early October. Historically, yield does not decline unless planting occurs after the second week of October.

Early sowing of wheat can lead to several problems, including an increased chance of insect- or mite-transmitted viral diseases, or decreased emergence due to high temperatures. Ideally, growers should consider planting within the optimum window, but, if planting early due to moisture availability or a dual-purpose system, growers should consider selecting wheat varieties with tolerance to the major yield-reducing factors in their respective region. Growers might also consider a seed treatment with both fungicides and insecticides if planting wheat early in Kansas.&nbsp;

Young fall armyworms are ½ to 3/4 inch long, and are 1 ½ inches long at maturity. Body color may vary from green to almost black, but light stripes will be visible along the length of the body. Look for a whitish inverted "Y" on the face. It normally takes 2 to 3 weeks to develop from egg to pupa. The adult is a moth.

Another question that may arise is, do I still need to spray or till under the volunteer wheat that had heavy armyworm feeding? I would err on the side of caution and still do so, as I doubt that every single volunteer wheat plant is completely dead. Also, please keep in mind that all volunteer wheat should be killed within a mile of any new planting, ideally two weeks beforehand.&nbsp;

If you have any questions give us a call or email--Stacy Campbell 785-628-9430, <a href="mailto:scampbel@ksu.edu">scampbel@ksu.edu</a>&nbsp; J.P. Michaud 785-625-3425, <a href="mailto:jpmi@ksu.edu">jpmi@ksu.edu</a> &nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2021/9/1631724155056.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictArmyworms are so-called because they can march across fields or landscapes in large groups. That seems to be happening this year as there are reports of armyworms feeding on tilled volunteer wheat fields, to the point they have taken out a lot of the volunteer wheat, even turning it white in some fields.That brings up the question from farmers: Is this something I should be worried about, and possibly spray an insecticide for? The short answer is no.&nbsp;I visited with J.P. Michaud, entomologist at the Ag Research Center in Hays. Most fall armyworms should be nearing the end of their last generation this year, meaning once they reach maturity, they will pupate and then emerge as a moth. Then, due to shorter day length (winter coming), they will pack-up and head south for the winter.&nbsp;However, this could take a few more weeks, possibly more. Primarily, this is due to the sporadic hatching of the last generation of armyworms. The first generation is pretty synchronized, but after that, the following generations develop asynchronously, meaning some larvae are still small while others have finished feeding.&nbsp;Insecticide seed treatments do not work well against armyworms and other lepidopteran larvae.The bottom line is early-planted wheat is at the greatest risk. Early-planted fields should be 
inspected frequently during the first few weeks following emergence. Unless you are planting early for some grazing, it is preferable in our area to plant towards the end of September and into early October. Historically, yield does not decline unless planting occurs after the second week of October.Early sowing of wheat can lead to several problems, including an increased chance of insect- or mite-transmitted viral diseases, or decreased emergence due to high temperatures. Ideally, growers should consider planting within the optimum window, but, if planting early due to moisture availability or a dual-purpose system, growers should consider selecting wheat varieties with tolerance to the major yield-reducing factors in their respective region. Growers might also consider a seed treatment with both fungicides and insecticides if planting wheat early in Kansas.&nbsp;Young fall armyworms are ½ to 3/4 inch long, and are 1 ½ inches long at maturity. Body color may vary from green to almost black, but light stripes will be visible along the length of the body. Look for a whitish inverted "Y" on the face. It normally takes 2 to 3 weeks to develop from egg to pupa. The adult is a moth.Another question that may arise is, do I still need to spray or till under the volunteer wheat that had heavy armyworm feeding? I would err on the side of caution and still do so, as I doubt that every single volunteer wheat plant is completely dead. Also, please keep in mind that all volunteer wheat should be killed within a mile of any new planting, ideally two weeks beforehand.&nbsp;If you have any questions give us a call or email--Stacy Campbell 785-628-9430, <a href="mailto:scampbel@ksu.edu">scampbel@ksu.edu</a>&nbsp; J.P. Michaud 785-625-3425, <a href="mailto:jpmi@ksu.edu">jpmi@ksu.edu</a> &nbsp;

CAMPBELL: Fall armyworms are abundant in farmer’s fields 

	September is designated as Food Safety month, so it is a perfect time to share information about this important topic. Consumers of all ages need to improve their safe food handling practices. With only 61 percent of Americans following all package cooking instructions, and even less using a food thermometer (19 percent), this is a unique opportunity to help educate and inform consumers to “Cook It Safe.”

	Pre-prepared meals are fast and convenient by design, but not taking the time to read the cooking instructions on the package can lead to undercooking. Not all of these foods can be cooked to a safe temperature in a microwave. Food poisoning can occur when food is not cooked evenly to a safe internal temperature high enough to destroy harmful bacteria that might be present.

	Frozen convenience foods may appear ready-to-eat and simply in need of being reheated, but many contain raw products that must be fully cooked before eating. Reading the product’s label should inform consumers whether the product needs to be reheated or thoroughly cooked. The package may convey, for example, that the product contains uncooked meat or poultry. If the package instructions for microwave cooking call for covering or stirring the food or allowing a “stand time” do not ignore these steps, which contribute to even cooking. Covering food traps moisture and raises the temperature, while stirring prevents cold spots where bacteria can survive. “Stand time” is the time between removal from a heat source and consumption, when food continues to cook for a few minutes. Skipping these key parts of cooking instructions may allow bacteria to survive and lead to foodborne illness.

	Get in the habit of using a food thermometer to ensure a safe internal temperature. It is a good idea to test the food in several places. This applies when cooking in microwaves or any other heat source. The safe internal temperatures that will ensure bacteria are killed in different types of food are:&nbsp;

For more information about food safety feel free to give me a call at the Cottonwood Extension District – Great Bend office.

Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District. You may reach her at (620)793-1910 or <a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District.&nbsp;" />
 <figcaption>Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District.&nbsp;</figcaption>
 </figure>	September is designated as Food Safety month, so it is a perfect time to share information about this important topic. Consumers of all ages need to improve their safe food handling practices. With only 61 percent of Americans following all package cooking instructions, and even less using a food thermometer (19 percent), this is a unique opportunity to help educate and inform consumers to “Cook It Safe.”	Pre-prepared meals are fast and convenient by design, but not taking the time to read the cooking instructions on the package can lead to undercooking. Not all of these foods can be cooked to a safe temperature in a microwave. Food poisoning can occur when food is not cooked evenly to a safe internal temperature high enough to destroy harmful bacteria that might be present.	Frozen convenience foods may appear ready-to-eat and simply in need of being reheated, but many contain raw products that must be fully cooked before eating. Reading the product’s label should inform consumers whether the product needs to be reheated or thoroughly cooked. The package may convey, for example, that the product contains uncooked meat or poultry. If the package instructions for microwave cooking call for covering or stirring the food or allowing a “stand time” do not ignore these steps, which contribute to even cooking. Covering food traps moisture and raises the temperature, while stirring prevents cold spots where bacteria can survive. “Stand time” is the time between removal from a heat source and consumption, when food continues to cook for a few minutes. Skipping these key parts of cooking instructions may allow bacteria to survive and lead to foodborne illness.	Get in the habit of using a food thermometer to ensure a safe internal temperature. It is a good idea to test the food in several places. This applies when cooking in microwaves or any other heat source. The safe internal temperatures that will ensure bacteria are killed in different types of food are:&nbsp;<ul>
 <li>Whole cuts of fresh beef, pork, veal and lamb: 145 degrees F, followed by three minutes of stand time.</li><li>Fish: 145 degrees F.</li><li>Ground beef, pork, veal, and lamb: 160 degrees F.</li><li>Eggs and egg dishes: 160 degrees F.</li><li>All poultry, ground or whole: 165 degrees F.</li><li>Leftovers and casseroles: 165 degrees F.</li><li>Hotdogs and reheated deli meats: 165 degrees F or steaming hot.</li>
 </ul>For more information about food safety feel free to give me a call at the Cottonwood Extension District – Great Bend office.Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District. You may reach her at (620)793-1910 or <a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;

KRUG: Cook it safe when preparing convenience foods

The following story was originally published on June 28.

A new program in Ellis County seeks to provide seniors improved access to fresh produce while fostering local producers that sell at farmer's markets.

After being offered in eastern Kansas towns, the Kansas Senior Farmers Market Nutrition Program is now available to Ellis County low-income residents over 60 years of age.

The program is coordinated through the Kansas Department of Health and Environment and administered in Ellis County by the Cottonwood Extension District, 601 Main.

"This year they wanted to branch out and find a larger farmers market they could try it in," said Cottonwood Extension District agent Berny Unruh.

Funding for the program is provided by a federal grant.

"The idea is not only to provide seniors with fruit and vegetables but to promote or support our local farmers," Unruh said.

Unruh said with the price of fresh fruit and vegetables, many seniors living with tight incomes, may be hesitant to purchase the higher cost produce over lower-cost food options.

"They will live a lot longer if they have fresh fruits and vegetables, in their diet," Unruh said.

Those health concerns brought on by a lack of proper nutrition she said can sneak up on seniors and cause a variety of health problems.

"Oftentimes, when those things do start happening, whether it is diabetes, high blood pressure or cholesterol, that is not something that they notice right away, and they don't get it checked, and then their health can decline very quickly," Unruh said.

<div><iframe title="Kansas Senior Farmers Market Nutrition Program still available" allowtransparency="true" height="600" width="100%" style="border: none; min-width: min(100%, 430px);" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?i=u5g9b-10de985-pb&from=pb6admin&square=1&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&btn-skin=3267a3&size=600" allowfullscreen=""></iframe></div>The following story was originally published on June 28.By JAMES BELL Hays PostA new program in Ellis County seeks to provide seniors improved access to fresh produce while fostering local producers that sell at farmer's markets.After being offered in eastern Kansas towns, the Kansas Senior Farmers Market Nutrition Program is now available to Ellis County low-income residents over 60 years of age.The program is coordinated through the Kansas Department of Health and Environment and administered in Ellis County by the Cottonwood Extension District, 601 Main."This year they wanted to branch out and find a larger farmers market they could try it in," said Cottonwood Extension District agent Berny Unruh.Funding for the program is provided by a federal grant."The idea is not only to provide seniors with fruit and vegetables but to promote or support our local farmers," Unruh said.Unruh said with the price of fresh fruit and vegetables, many seniors living with tight incomes, may be hesitant to purchase the higher cost produce over lower-cost food options.But she said doing can be detrimental."They will live a lot longer if they have fresh fruits and vegetables, in their diet," Unruh said.Those health concerns brought on by a lack of proper nutrition she said can sneak up on seniors and cause a variety of health problems."Oftentimes, when those things do start happening, whether it is diabetes, high blood pressure or cholesterol, that is not something that they notice right away, and they don't get it checked, and then their health can decline very quickly," Unruh said.The signup process is straightforward and can be done quickly in the Cottonwood Extension District office."It's two pages," Unruh said. "And we will ask those very simple questions about age and income."Those seniors who qualify will be given a booklet with seven $5 checks that can then be used at authorized farmers' market vendors.Those vendors will have signs indicating they are a part of the program.Unruh said she is hopeful area seniors will take advantage of the program."They should not be afraid to come and know that there are things that they might be able to afford," she said.<a href="https://www.kdheks.gov/sfmnp/seniors.htm">For more information about the program visit the Kansas Department of Health and Environment website.</a>