An upcoming four-part extension workshop for women in agriculture will focus on the basics of land management, leasing and conservation for landlords and tenants.&nbsp;

“The Power of Negotiation and Communication: Land Leasing Strategies for Midwestern Ag Women" will be a four-part&nbsp;workshop&nbsp;series&nbsp;conducted throughout the state.&nbsp;The&nbsp;Cottonwood Extension District in both Great Bend and Hays&nbsp;will be offering these workshops.&nbsp;

The series will focus on writing agricultural lease agreements, landlord-tenant relationships, negotiations and conservation practices. Workshops will be held from 5:30 to 8:30 p.m. on Jan. 18, Jan. 25, Feb. 1, and Feb. 8.&nbsp;

The series of workshops cost $50 per person&nbsp;which&nbsp;includes dinner each night and participants should plan to attend each session.&nbsp;A virtual option is available for those unable to attend a workshop site, although in-person attendance is highly encouraged to better network with other attendees and interact with speakers.&nbsp;

Registration is required by Jan. 13 and can be completed at&nbsp;<a href="http://www.agmanager.info/events">www.agmanager.info/events</a>.

For more information, contact Cottonwood Extension at 785-628-9430&nbsp;or 620-793-1910.&nbsp;

Cottonwood Extension DistrictAn upcoming four-part extension workshop for women in agriculture will focus on the basics of land management, leasing and conservation for landlords and tenants.&nbsp;“The Power of Negotiation and Communication: Land Leasing Strategies for Midwestern Ag Women" will be a four-part&nbsp;workshop&nbsp;series&nbsp;conducted throughout the state.&nbsp;The&nbsp;Cottonwood Extension District in both Great Bend and Hays&nbsp;will be offering these workshops.&nbsp;The series will focus on writing agricultural lease agreements, landlord-tenant relationships, negotiations and conservation practices. Workshops will be held from 5:30 to 8:30 p.m. on Jan. 18, Jan. 25, Feb. 1, and Feb. 8.&nbsp;The series of workshops cost $50 per person&nbsp;which&nbsp;includes dinner each night and participants should plan to attend each session.&nbsp;A virtual option is available for those unable to attend a workshop site, although in-person attendance is highly encouraged to better network with other attendees and interact with speakers.&nbsp;Registration is required by Jan. 13 and can be completed at&nbsp;<a href="http://www.agmanager.info/events">www.agmanager.info/events</a>.For more information, contact Cottonwood Extension at 785-628-9430&nbsp;or 620-793-1910.&nbsp;Cover image courtesy Pixabay

Extension schedules land management, leasing workshops

This week kicks off one of my favorite partnerships with USD 428! Great&nbsp;Bend Reads was new to me last year and I thoroughly enjoyed the opportunity to present to the students of all 5 grade schools as they read a book as families and as&nbsp;a school&nbsp;community.&nbsp;

The librarians and staff coordinate a multitude of activities and incentives for the students to participate over several weeks as they read the book.&nbsp;

This year’s book, “Zoey and Sassafras: Dragons and Marshmallows” by Asia&nbsp;Citrois a fun book about how scientists work while expanding imaginations! As someone who grew up loving books and libraries, this is right up my alley!&nbsp;By the way, did you know that 4-H also has a Reading Project?&nbsp;

For my part of the students’ lessons, I will be sharing 4-H curriculum about the Pet Project and the Veterinary Science Project! It will give us a chance to talk about problem-solving and creative solutions.&nbsp;

While I look forward to working with the grade school students, I am very excited about some volunteers. I’ve had the opportunity to work with the Junior and Senior students in Jennifer Hopkins’ Jobs for America’s Graduates&nbsp;(JAG)&nbsp;program&nbsp;at Great Bend High School&nbsp;over the last few weeks. We jumped into&nbsp;a Community Vitality curriculum which focused on leadership and communication skills. When I shared about&nbsp;GBReads&nbsp;with the class, several students asked if they could help out!&nbsp;We have worked on ages and stages of youth development as well as program planning and facilitation skills.

Having the opportunity to work with and watch both groups learn and develop is what I love about my job! Will it go perfectly? Nope! Will we learn as many things as presenters as the grade school students? Absolutely!&nbsp;

If you know a Great Bend grade school student, be sure to ask them about Zoey and Sassafras. Better yet, grab their book and read with them!&nbsp;

Keep learning. Keep showing grace and kindness.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. " />
 <figcaption>Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. </figcaption>
 </figure>This week kicks off one of my favorite partnerships with USD 428! Great&nbsp;Bend Reads was new to me last year and I thoroughly enjoyed the opportunity to present to the students of all 5 grade schools as they read a book as families and as&nbsp;a school&nbsp;community.&nbsp;The librarians and staff coordinate a multitude of activities and incentives for the students to participate over several weeks as they read the book.&nbsp;This year’s book, “Zoey and Sassafras: Dragons and Marshmallows” by Asia&nbsp;Citrois a fun book about how scientists work while expanding imaginations! As someone who grew up loving books and libraries, this is right up my alley!&nbsp;By the way, did you know that 4-H also has a Reading Project?&nbsp;For my part of the students’ lessons, I will be sharing 4-H curriculum about the Pet Project and the Veterinary Science Project! It will give us a chance to talk about problem-solving and creative solutions.&nbsp;While I look forward to working with the grade school students, I am very excited about some volunteers. I’ve had the opportunity to work with the Junior and Senior students in Jennifer Hopkins’ Jobs for America’s Graduates&nbsp;(JAG)&nbsp;program&nbsp;at Great Bend High School&nbsp;over the last few weeks. We jumped into&nbsp;a Community Vitality curriculum which focused on leadership and communication skills. When I shared about&nbsp;GBReads&nbsp;with the class, several students asked if they could help out!&nbsp;We have worked on ages and stages of youth development as well as program planning and facilitation skills.Having the opportunity to work with and watch both groups learn and develop is what I love about my job! Will it go perfectly? Nope! Will we learn as many things as presenters as the grade school students? Absolutely!&nbsp;If you know a Great Bend grade school student, be sure to ask them about Zoey and Sassafras. Better yet, grab their book and read with them!&nbsp;Keep learning. Keep showing grace and kindness.Michelle Beran is the 4-H Youth Development Agent in the&nbsp;Cottonwood&nbsp;Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call&nbsp;Cottonwood&nbsp;Extension District&nbsp;– Barton&nbsp;Office at&nbsp;620-793-1910.

BERAN: A week of Great (Bend) Reads

Farmers and ranchers are invited to a&nbsp;90-minute&nbsp;program focusing on tax changes in agriculture. The program will be from 10 a.m. to 12:30 p.m. Thursday, Jan. 12, followed by a complimentary lunch courtesy of our sponsors.&nbsp;It will be held at the Cottonwood Extension meeting room, 601 Main, Hays.&nbsp;

Roger McEowen, professor of agricultural law and taxation at Washburn University will address late 2022 tax legislation impacting 2022 farm returns including the provisions&nbsp;that recently expired and those that have been extended. Further items addressed will be deferred payment contracts; pre-purchasing inputs; weather-related livestock sales; employee retention credit and more.&nbsp;

McEowen is heard each weekday by over 2 million listeners on Sirius XM and is a weekly guest on RFD-TV.&nbsp;

A minimum of 10 people&nbsp;are&nbsp;required to hold this program.&nbsp;RSVP requested by Monday, Jan. 9. Call 785-628-9430 or email&nbsp;<a href="mailto:tam3@ksu.edu">tam3@ksu.edu</a>

Cottonwood Extension DistrictFarmers and ranchers are invited to a&nbsp;90-minute&nbsp;program focusing on tax changes in agriculture. The program will be from 10 a.m. to 12:30 p.m. Thursday, Jan. 12, followed by a complimentary lunch courtesy of our sponsors.&nbsp;It will be held at the Cottonwood Extension meeting room, 601 Main, Hays.&nbsp;Roger McEowen, professor of agricultural law and taxation at Washburn University will address late 2022 tax legislation impacting 2022 farm returns including the provisions&nbsp;that recently expired and those that have been extended. Further items addressed will be deferred payment contracts; pre-purchasing inputs; weather-related livestock sales; employee retention credit and more.&nbsp;McEowen is heard each weekday by over 2 million listeners on Sirius XM and is a weekly guest on RFD-TV.&nbsp;A minimum of 10 people&nbsp;are&nbsp;required to hold this program.&nbsp;RSVP requested by Monday, Jan. 9. Call 785-628-9430 or email&nbsp;<a href="mailto:tam3@ksu.edu">tam3@ksu.edu</a>

Extension program will focus on tax changes for farmers, ranchers 

By MONIQUE KOERNER Cottonwood Extension District

Have you heard about radon? &nbsp;Do you wonder if your home is at risk for high radon levels?&nbsp;Would you like to learn more about radon and its risks?&nbsp;January is&nbsp;National Radon Action Month and&nbsp;Kansas Radon Action Month.&nbsp;&nbsp;Wednesday, Jan. 11,&nbsp;at 12:15 p.m. Living Well Wednesday will offer an online webinar, “Know Your Risks."

The webinar will be presented by Brian Hanson, from the Kansas Radon Program.&nbsp;&nbsp;You can register online or scan the QR code found on the Cottonwood Extension Facebook Page. &nbsp;If you cannot watch on the 11th, the webinar will be recorded and placed on the KSRE Living Well Wednesday website.

Radon is a colorless, odorless gas produced naturally in some soils&nbsp;and&nbsp;is prevalent in Kansas. &nbsp;Radon is the leading cause of lung cancer deaths in non-smokers. &nbsp;Radon levels are low outdoors because its effects are diluted, but indoor levels can build and lead to lung cancer. &nbsp;Kansas soils generate significant amounts of radon leading to the potential for homes to have elevated concentrations of this naturally-occurring&nbsp;class A carcinogen.

The only way to know if there is radon in a home is to test. Winter is the best time for testing when homes are closed up from outside air. Radon screening kits can be purchased at the Extension Office for $7. &nbsp;The self-mailer kit includes full instructions for completing the test and returning it to a lab for analysis. &nbsp;We also have information booklets if you would like more information or are buying or selling a home. &nbsp;Stop by or call the office for more information.

Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/1/1672870161990.png" alt="" />
 <figcaption></figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictHave you heard about radon? &nbsp;Do you wonder if your home is at risk for high radon levels?&nbsp;Would you like to learn more about radon and its risks?&nbsp;January is&nbsp;National Radon Action Month and&nbsp;Kansas Radon Action Month.&nbsp;&nbsp;Wednesday, Jan. 11,&nbsp;at 12:15 p.m. Living Well Wednesday will offer an online webinar, “Know Your Risks."The webinar will be presented by Brian Hanson, from the Kansas Radon Program.&nbsp;&nbsp;You can register online or scan the QR code found on the Cottonwood Extension Facebook Page. &nbsp;If you cannot watch on the 11th, the webinar will be recorded and placed on the KSRE Living Well Wednesday website.<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>Radon is a colorless, odorless gas produced naturally in some soils&nbsp;and&nbsp;is prevalent in Kansas. &nbsp;Radon is the leading cause of lung cancer deaths in non-smokers. &nbsp;Radon levels are low outdoors because its effects are diluted, but indoor levels can build and lead to lung cancer. &nbsp;Kansas soils generate significant amounts of radon leading to the potential for homes to have elevated concentrations of this naturally-occurring&nbsp;class A carcinogen.The only way to know if there is radon in a home is to test. Winter is the best time for testing when homes are closed up from outside air. Radon screening kits can be purchased at the Extension Office for $7. &nbsp;The self-mailer kit includes full instructions for completing the test and returning it to a lab for analysis. &nbsp;We also have information booklets if you would like more information or are buying or selling a home. &nbsp;Stop by or call the office for more information.Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>

KOERNER: Radon — know your risks

By STACY CAMPBELL Cottonwood Extension District, Hays

K-State Research and Extension will host the&nbsp;20th&nbsp;annual&nbsp;Cover Your Acres Winter Conference&nbsp;in Oberlin for crop producers and consultants on Jan. 17 and 18.&nbsp;

Cover Your Acres is a producer-driven meeting focused on new ideas and research-based updates in crop production in northwest Kansas and the central High Plains region.

The conference, which typically draws more than 400 attendees from Kansas and other states, highlights the latest technology, methods, and conservation practices to improve crop production in the region.&nbsp;

Are you able to help your neighbor? There were numerous suicides in the Kansas ag community in&nbsp;2022. The&nbsp;skills provided in this session will help you notice when someone is struggling and help you help them.

Cover Crops, Grazing, and Soil Health in Western KS: A review of recent research on integrating covers with livestock, the economics, and what changes in soil quality are being observed.

Current Financial Status of NW Kansas Farms: Using data from northwest Kansas farms, we take a look at opportunities for profitability and where&nbsp;producers should be alert for possible concerns.&nbsp;

Dryland and Limited-irrigation&nbsp;Row-Crop Decisions:&nbsp;We’ll take a look at recent research in corn seeding&nbsp;rates, planting dates, long-term dryland rotations, and matching cropping options to water supply.&nbsp;

Grain Market Outlook: A deeper look at local, domestic, and global drivers in 2023&nbsp;

Make Your Plan: Weed Management 2023: The&nbsp;latest in label changes, product updates, trial data, and&nbsp;most importantly, using that to&nbsp;make a plan.

Nutrient Management Strategies: How does fertility&nbsp;management change with today’s fertilizer prices?&nbsp;Where are there dollars on the table from improved&nbsp;fertility management? We’ll take a look&nbsp;at&nbsp;Oils, and Surfactants, and Drift Agents, Oh My!&nbsp;We’ll discuss when to utilize the many products on&nbsp;the market to maximize herbicide efficacy.

Weather Outlook and&nbsp;Mesonet&nbsp;Tools: We’ll take a look at the outlook for the coming year as well as the tools and data available to you from the Kansas&nbsp;Mesonet.

Wheat: The crop with 9 lives: A look at recent research in Kansas on yield components of wheat and what realistic expectations and management opportunities are for the 2023 crop.

When to Hold Them, When to Trade Them? A panel discussion with producers, dealership experts, bankers, and economists on the topic of machinery management

The program is the same each day, you can choose which day you want to attend.&nbsp;To register go to&nbsp;<a href="http://www.northwest.ksu.edu/coveryouracres">www.northwest.ksu.edu/coveryouracres</a>. &nbsp;For questions, call 785-462-6281.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1574181994278.png" alt="Campbell&nbsp;" />
 <figcaption>Campbell&nbsp;</figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension District, HaysK-State Research and Extension will host the&nbsp;20th&nbsp;annual&nbsp;Cover Your Acres Winter Conference&nbsp;in Oberlin for crop producers and consultants on Jan. 17 and 18.&nbsp;Cover Your Acres is a producer-driven meeting focused on new ideas and research-based updates in crop production in northwest Kansas and the central High Plains region.The conference, which typically draws more than 400 attendees from Kansas and other states, highlights the latest technology, methods, and conservation practices to improve crop production in the region.&nbsp;2023 Speaker Topics:&nbsp;Are you able to help your neighbor? There were numerous suicides in the Kansas ag community in&nbsp;2022. The&nbsp;skills provided in this session will help you notice when someone is struggling and help you help them.Cover Crops, Grazing, and Soil Health in Western KS: A review of recent research on integrating covers with livestock, the economics, and what changes in soil quality are being observed. Current Financial Status of NW Kansas Farms: Using data from northwest Kansas farms, we take a look at opportunities for profitability and where&nbsp;producers should be alert for possible concerns.&nbsp;Dryland and Limited-irrigation&nbsp;Row-Crop Decisions:&nbsp;We’ll take a look at recent research in corn seeding&nbsp;rates, planting dates, long-term dryland rotations, and matching cropping options to water supply.&nbsp;Grain Market Outlook: A deeper look at local, domestic, and global drivers in 2023&nbsp;Make Your Plan: Weed Management 2023: The&nbsp;latest in label changes, product updates, trial data, and&nbsp;most importantly, using that to&nbsp;make a plan.Nutrient Management Strategies: How does fertility&nbsp;management change with today’s fertilizer prices?&nbsp;Where are there dollars on the table from improved&nbsp;fertility management? We’ll take a look&nbsp;at&nbsp;Oils, and Surfactants, and Drift Agents, Oh My!&nbsp;We’ll discuss when to utilize the many products on&nbsp;the market to maximize herbicide efficacy. Weather Outlook and&nbsp;Mesonet&nbsp;Tools: We’ll take a look at the outlook for the coming year as well as the tools and data available to you from the Kansas&nbsp;Mesonet. Wheat: The crop with 9 lives: A look at recent research in Kansas on yield components of wheat and what realistic expectations and management opportunities are for the 2023 crop. When to Hold Them, When to Trade Them? A panel discussion with producers, dealership experts, bankers, and economists on the topic of machinery managementThe program is the same each day, you can choose which day you want to attend.&nbsp;To register go to&nbsp;<a href="http://www.northwest.ksu.edu/coveryouracres">www.northwest.ksu.edu/coveryouracres</a>. &nbsp;For questions, call 785-462-6281.Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

Cover Your Acres conference scheduled this month in NW Kan.

HUTCHINSON, Kan. — Mark Tallman with the Kansas Association of School Boards is embracing a new role with the agency in 2023.

"This is something I'm pretty excited about, after 40 years of lobbying, having a little bit of a different focus," Tallman said. "It's really to try to look more in depth at, what are the issues around trying to do improvement of our schools, meeting the goals of the Kansans can vision that the state board has set out, trying to do a little more deeper research into, what are our challenges, what things are working?"

Part of that research is already happening with visits to schools, including one here in central Kansas.

"One of the things that I did over the last month or so was visit our three Kansas Blue Ribbon schools," Tallman said. "That's a national designation of being a Blue Ribbon School in Kansas. I visited Cottonwood Elementary in Andover, R.L. Wright in Sedgwick, which is in southern Harvey County and then Morris Hill school, which is actually on the base at Fort Riley. I talked to school leaders there about what they think drove the fact that they were recognized for high achievement."

One emphasis for Tallman in his new role will be learning more about the needs of Kansas schools before kids enter kindergarten.

"One of the most important things that we can do to help kids succeed, particularly if they come from kind of disadvantaged backgrounds is stronger early childhood education programs," Tallman said. "Before the holiday break, the SPARK committee in state government, with some of the federal COVID dollars that they have to spend, has recommended millions of dollars to go into some efforts around early childhood education. I want to do a little more exploring about what that's going to mean, some of the work our state has done. We've had a federal grant to try to develop and expand early childhood programs. I want to look at some of the things that districts are doing in that area."

The main statehouse lobbying efforts for KASB will be led by Leah Fliter, a long-time lobbyist and former school board member.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/2/1582221969260.jpeg" alt="Mark Tallman Kansas Association of School Boards" />
 <figcaption>Mark Tallman Kansas Association of School Boards</figcaption>
 </figure>NICK GOSNELL Hutch PostHUTCHINSON, Kan. — Mark Tallman with the Kansas Association of School Boards is embracing a new role with the agency in 2023."This is something I'm pretty excited about, after 40 years of lobbying, having a little bit of a different focus," Tallman said. "It's really to try to look more in depth at, what are the issues around trying to do improvement of our schools, meeting the goals of the Kansans can vision that the state board has set out, trying to do a little more deeper research into, what are our challenges, what things are working?"Part of that research is already happening with visits to schools, including one here in central Kansas."One of the things that I did over the last month or so was visit our three Kansas Blue Ribbon schools," Tallman said. "That's a national designation of being a Blue Ribbon School in Kansas. I visited Cottonwood Elementary in Andover, R.L. Wright in Sedgwick, which is in southern Harvey County and then Morris Hill school, which is actually on the base at Fort Riley. I talked to school leaders there about what they think drove the fact that they were recognized for high achievement."One emphasis for Tallman in his new role will be learning more about the needs of Kansas schools before kids enter kindergarten."One of the most important things that we can do to help kids succeed, particularly if they come from kind of disadvantaged backgrounds is stronger early childhood education programs," Tallman said. "Before the holiday break, the SPARK committee in state government, with some of the federal COVID dollars that they have to spend, has recommended millions of dollars to go into some efforts around early childhood education. I want to do a little more exploring about what that's going to mean, some of the work our state has done. We've had a federal grant to try to develop and expand early childhood programs. I want to look at some of the things that districts are doing in that area."The main statehouse lobbying efforts for KASB will be led by Leah Fliter, a long-time lobbyist and former school board member.

Tallman begins new role with Kan. Association of School Boards

As I prepare to retire on Feb. 3, I thought I would use my column space to share some of my “favorite” days as an Extension agent.

	•	Teaching Stay Strong Stay Healthy to well more than 300 older adults during the past 10 years. Folks aged 60-95 have enriched my life as much as I have theirs!

	•	Sharing my expertise related to fermenting sauerkraut or Kimchi with others in Extension, both in Kansas, Iowa and across the country. I have thoroughly enjoyed seeing the excitement in the 59 fermentation workshop participants in Barton and Ellis counties.

	•	Helping Medicare-eligible adults review their prescription drug plan during open enrollment for the past nine years. It is always rewarding when we find a plan that will save someone a significant amount of money.

	•	Kids Ag Day, always on Wednesday after Labor Day, is the perfect chance to share with fourth graders from across the county where their food comes from.

	•	Sharing an Organwise presentation “Healthy from the inside out” with pre-schoolers and first graders. Little ones need to be introduced to what is healthy and what is not.

	•	Teaching “High-speed handwashing” to kids of all ages. 

	•	Watching kids grow up in the 4-H Youth Development program. I have been around long enough that I am meeting the next generation!

	•	Teaching bicycle safety rules to school-agers and promoting safe bicycling to the entire community.

	•	Seeing the 10 fact sheets I have written in the past being published and used by Extension colleagues from around the state and shared with FCE members.

	•	Teaching a sewing workshop for 4-H youth–making pillowcases, backpacks, pajama pants or walker bags to learn life skills. 

	•	Collaborating with partners from across our county, through Be Well Barton County or Central Kansas Partnership. “Many hands really do make light work.”

	•	Developing a positive relationship with the executive board, team members, and YOU throughout my 37- year Extension career. 

As you can see it was hard to narrow my favorite days down to a few. It’s been a good run!

Many of you are asking me who the next district director will be when I retire. The Cottonwood Executive Board will be announcing the next district director/community vitality agent soon. I know you will provide them with opportunities to experience “favorite” days too.

Happy New Year from the Cottonwood District team!

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 dkrug@ksu.edu.

As I prepare to retire on Feb. 3, I thought I would use my column space to share some of my “favorite” days as an Extension agent.<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="Donna Krug" />
 <figcaption>Donna Krug</figcaption>
 </figure>	•	Teaching Stay Strong Stay Healthy to well more than 300 older adults during the past 10 years. Folks aged 60-95 have enriched my life as much as I have theirs!	•	Sharing my expertise related to fermenting sauerkraut or Kimchi with others in Extension, both in Kansas, Iowa and across the country. I have thoroughly enjoyed seeing the excitement in the 59 fermentation workshop participants in Barton and Ellis counties.	•	Helping Medicare-eligible adults review their prescription drug plan during open enrollment for the past nine years. It is always rewarding when we find a plan that will save someone a significant amount of money.	•	Kids Ag Day, always on Wednesday after Labor Day, is the perfect chance to share with fourth graders from across the county where their food comes from.	•	Sharing an Organwise presentation “Healthy from the inside out” with pre-schoolers and first graders. Little ones need to be introduced to what is healthy and what is not.	•	Teaching “High-speed handwashing” to kids of all ages. 	•	Watching kids grow up in the 4-H Youth Development program. I have been around long enough that I am meeting the next generation!	•	Teaching bicycle safety rules to school-agers and promoting safe bicycling to the entire community.	•	Seeing the 10 fact sheets I have written in the past being published and used by Extension colleagues from around the state and shared with FCE members.	•	Teaching a sewing workshop for 4-H youth–making pillowcases, backpacks, pajama pants or walker bags to learn life skills. 	•	Collaborating with partners from across our county, through Be Well Barton County or Central Kansas Partnership. “Many hands really do make light work.”	•	Developing a positive relationship with the executive board, team members, and YOU throughout my 37- year Extension career. As you can see it was hard to narrow my favorite days down to a few. It’s been a good run!Many of you are asking me who the next district director will be when I retire. The Cottonwood Executive Board will be announcing the next district director/community vitality agent soon. I know you will provide them with opportunities to experience “favorite” days too.Happy New Year from the Cottonwood District team!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 dkrug@ksu.edu.

KRUG: My favorite days as an Extension agent

The November 2022 ag climate update showed exceptional drought conditions across the state.

The Kansas ag-climate update is a joint effort between the K-State Extension climate and extension specialists.

Every month the update includes a brief summary of that month, agronomic impacts, relevant maps and graphs, one-month temperature and precipitation outlooks, monthly extremes, and notable highlights.

The statewide average temperature for November was 41.2°F, or 2.1°F below normal.&nbsp; This ranks as the 49th&nbsp;coldest November out of the last 128 years, dating back to 1895.

November was the first below normal month statewide since March. &nbsp;All divisions finished the month below normal; departures ranged from -2.9°F in the southwest to -1.6°F in northeast Kansas.&nbsp;

The statewide average precipitation for November was 1.44”, or 0.14” above normal.

This was the first above-normal month statewide since May. Five of the nine climate divisions finished the month above normal, but northwest and west central remained very dry, both receiving less than 10 percent of their normal monthly precipitation.

Combined with last month, the three western Kansas climate divisions rank in their top five for the driest October-November on record. 

The 0.15-inch total for west central Kansas is the driest October-November on record in that division, breaking the old record of 0.16 inches set in 1939. &nbsp; View the entire November 2022 Ag-Climate Update, including the accompanying maps and graphics, at&nbsp;<a href="http://climate.k-state.edu/ag/updates/">http://climate.k-state.edu/ag/updates/</a>

&nbsp;Information provided by&nbsp;Xiaomao&nbsp;Lin, State Climatologist,&nbsp;<a href="mailto:xlin@ksu.edu">xlin@ksu.edu</a>

Cottonwood Extension DistrictThe November 2022 ag climate update showed exceptional drought conditions across the state.The Kansas ag-climate update is a joint effort between the K-State Extension climate and extension specialists.Every month the update includes a brief summary of that month, agronomic impacts, relevant maps and graphs, one-month temperature and precipitation outlooks, monthly extremes, and notable highlights.The statewide average temperature for November was 41.2°F, or 2.1°F below normal.&nbsp; This ranks as the 49th&nbsp;coldest November out of the last 128 years, dating back to 1895.November was the first below normal month statewide since March. &nbsp;All divisions finished the month below normal; departures ranged from -2.9°F in the southwest to -1.6°F in northeast Kansas.&nbsp;The statewide average precipitation for November was 1.44”, or 0.14” above normal.This was the first above-normal month statewide since May. Five of the nine climate divisions finished the month above normal, but northwest and west central remained very dry, both receiving less than 10 percent of their normal monthly precipitation.Combined with last month, the three western Kansas climate divisions rank in their top five for the driest October-November on record. The 0.15-inch total for west central Kansas is the driest October-November on record in that division, breaking the old record of 0.16 inches set in 1939. &nbsp; View the entire November 2022 Ag-Climate Update, including the accompanying maps and graphics, at&nbsp;<a href="http://climate.k-state.edu/ag/updates/">http://climate.k-state.edu/ag/updates/</a>&nbsp;Information provided by&nbsp;Xiaomao&nbsp;Lin, State Climatologist,&nbsp;<a href="mailto:xlin@ksu.edu">xlin@ksu.edu</a>Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

Kansas ag-climate update shows exceptional drought across state

Stacy Campbell &amp; Alicia Boor Cottonwood Extension District

“The Power of Negotiation and Communication: Land Leasing Strategies for Midwestern Ag Women" will be a four-part workshop&nbsp;series&nbsp;conducted throughout the state.&nbsp;The&nbsp;Cottonwood Extension District in both Great Bend and Hays&nbsp;will be offering these workshops.&nbsp;

The series will focus on writing agricultural lease agreements, landlord-tenant relationships, negotiations and conservation practices. Workshops will be from 5:30 to 8:30 p.m. Jan. 18, Jan. 25, Feb. 1, and Feb.8.&nbsp;

The series of workshops cost $50 per person, which&nbsp;includes dinner each night and participants should plan to attend each session.&nbsp;A virtual option is available for those unable to attend a workshop site, although in-person attendance is highly encouraged to better network with other attendees and interact with speakers.&nbsp;

Registration is required by Jan. 13 and may be completed at&nbsp;<a href="http://www.agmanager.info/events">www.agmanager.info/events</a>that’s&nbsp;<a href="http://www.agmanager.info/events">www.agmanager.info/events</a>

If you need further information, contact Cottonwood Extension at 785-628-9430&nbsp;or 620-793-1910.&nbsp;

Stacy Campbell &amp; Alicia Boor Cottonwood Extension DistrictAn upcoming four-part extension workshop for women in agriculture will focus on the basics of land management, leasing and conservation for landlords and tenants.&nbsp;“The Power of Negotiation and Communication: Land Leasing Strategies for Midwestern Ag Women" will be a four-part workshop&nbsp;series&nbsp;conducted throughout the state.&nbsp;The&nbsp;Cottonwood Extension District in both Great Bend and Hays&nbsp;will be offering these workshops.&nbsp;The series will focus on writing agricultural lease agreements, landlord-tenant relationships, negotiations and conservation practices. Workshops will be from 5:30 to 8:30 p.m. Jan. 18, Jan. 25, Feb. 1, and Feb.8.&nbsp;The series of workshops cost $50 per person, which&nbsp;includes dinner each night and participants should plan to attend each session.&nbsp;A virtual option is available for those unable to attend a workshop site, although in-person attendance is highly encouraged to better network with other attendees and interact with speakers.&nbsp;Registration is required by Jan. 13 and may be completed at&nbsp;<a href="http://www.agmanager.info/events">www.agmanager.info/events</a>that’s&nbsp;<a href="http://www.agmanager.info/events">www.agmanager.info/events</a>If you need further information, contact Cottonwood Extension at 785-628-9430&nbsp;or 620-793-1910.&nbsp;

Multi-state land management, leasing workshop planned for Women in Ag

A new planner is one of my favorite things! Yes, I need it to keep me organized but I love opening a new planner with the potential for a new year!

A new year of fun – where do we plan family gatherings, vacations, or time with friends? What celebrations need to be a priority?

A new year of work – who can I impact through my work? Where do I plan programs with 4-H families, schools, or libraries for learning opportunities?

A new year of volunteering – where can I connect with my church family, with my community, or with other organizations to improve life around me?

A new year of partnerships – how can I&nbsp;collaborate&nbsp;with colleagues and community partners to better our connections and combined impact?

A new year of personal and professional development – where and how can I improve myself?

All of these questions relate to opening a new planner! In fairness, I started my new planner for 2023 back in October as I began adding priority dates for the new year.

We’ll have a couple of graduations to celebrate in our immediate family, as well as&nbsp;weddings and new babies for friends.&nbsp;

I have already filled in many dates for work events and activities for several months and I’m excited about the potential this&nbsp;brings for interacting with 4-H families, locally and regionally, as well as youth across our school districts. Important dates include 4-H Club Days which provide our 4-H members with an opportunity for learning in Communication Skills, a regional 4-H Fiber Arts Day, and presenting as a part of GBReads.&nbsp;

Volunteering includes serving as a cantor for my church and an officer in a state cattle organization that I am&nbsp;enthusiastic&nbsp;about. These provide moments to share my gifts while receiving so much in return as I refuel myself.

I consider myself a life-long learner and that has impacts both personal and professional. I have several opportunities to attend trainings and conferences this year and I look forward to expanding my thought process and my skill set.

I see all the possibilities of a new planner and a new year! What does a new planner hold for you?&nbsp;I am wishing you a new year of learning, of good work, and finding how you impact the world around you!

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. " />
 <figcaption>Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. </figcaption>
 </figure>A new planner is one of my favorite things! Yes, I need it to keep me organized but I love opening a new planner with the potential for a new year!A new year of fun – where do we plan family gatherings, vacations, or time with friends? What celebrations need to be a priority?A new year of work – who can I impact through my work? Where do I plan programs with 4-H families, schools, or libraries for learning opportunities?A new year of volunteering – where can I connect with my church family, with my community, or with other organizations to improve life around me?A new year of partnerships – how can I&nbsp;collaborate&nbsp;with colleagues and community partners to better our connections and combined impact?A new year of personal and professional development – where and how can I improve myself?All of these questions relate to opening a new planner! In fairness, I started my new planner for 2023 back in October as I began adding priority dates for the new year.We’ll have a couple of graduations to celebrate in our immediate family, as well as&nbsp;weddings and new babies for friends.&nbsp;I have already filled in many dates for work events and activities for several months and I’m excited about the potential this&nbsp;brings for interacting with 4-H families, locally and regionally, as well as youth across our school districts. Important dates include 4-H Club Days which provide our 4-H members with an opportunity for learning in Communication Skills, a regional 4-H Fiber Arts Day, and presenting as a part of GBReads.&nbsp;Volunteering includes serving as a cantor for my church and an officer in a state cattle organization that I am&nbsp;enthusiastic&nbsp;about. These provide moments to share my gifts while receiving so much in return as I refuel myself.I consider myself a life-long learner and that has impacts both personal and professional. I have several opportunities to attend trainings and conferences this year and I look forward to expanding my thought process and my skill set.I see all the possibilities of a new planner and a new year! What does a new planner hold for you?&nbsp;I am wishing you a new year of learning, of good work, and finding how you impact the world around you!Keep learning. Keep showing grace and kindness.Michelle Beran is the 4-H Youth Development Agent in the&nbsp;Cottonwood&nbsp;Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call&nbsp;Cottonwood&nbsp;Extension District&nbsp;– Barton&nbsp;Office at&nbsp;620-793-1910.

BERAN: Planning out a brand-new year

Living Well Wednesday is a virtual learning series hosted by K-State Research and Extension, Family and Consumer Sciences professionals from across the state of Kansas. The 2022 Series focused on a variety of essential skills that empower you and your family to live, work and thrive.

Recently, three KSRE&nbsp;specialists and&nbsp;Extension agents&nbsp;presented the program “Healthy and Prepared for the Holidays.”&nbsp;&nbsp;They&nbsp;came together to share tips on how to keep your menu simple and fun during this busy holiday season. The presenters shared how to prepare meals ahead of time, how to make healthy modifications to recipes, and how to repurpose leftovers. &nbsp;The presenters included:&nbsp; Christina Holmes, Extension Specialist; Ashley Svaty, Extension Specialist; and Melinda Daily, Family and Consumer Sciences Agent, Sunflower District.

In November, Living Well Wednesday focused on Coping with Loss and Loneliness During the Holidays. &nbsp;&nbsp;Melissa Atchison, Pastor, Manhattan Mennonite Church, presented on how sometimes the holiday season is a joyous time, but not for everyone. The presenter shares “you have permission to feel how you feel” and more in this helpful webinar. &nbsp;There are many resources listed for further exploration.

Finally,&nbsp;Dr. Elizabeth Kiss, Professor and Extension Specialist&nbsp;and&nbsp;Joy Miller, Johnson County Extension Agent presented on&nbsp;“Simplify Your Holiday-Focusing on What Matters.”&nbsp;&nbsp;As the holiday season nears, are you looking forward to it or do you dread the time, money and energy involved? Understand what makes the holiday special for you, then plan to celebrate according to your holiday values. View the webinar for more ways to focus on what matters. &nbsp;

All these webinars were also presented in Spanish, which are also available on the website. &nbsp;I know it’s a busy time of year but you can listen in during driving or exercising, or whenever it fits your schedule since they are saved on the KSRE website.&nbsp;&nbsp;They all offered great information to use throughout the next couple of weeks. &nbsp;

Please call the office if you have any questions about food safety&nbsp;or preparation for the holidays.Our website and the KSRE Rapid Response Center are also&nbsp;great resources&nbsp;for holiday questions.&nbsp;<a href="https://cottonwood.k-state.edu/">https://cottonwood.k-state.edu/</a>

&nbsp;<a href="https://www.rrc.k-state.edu/index.html">https://www.rrc.k-state.edu/index.html</a>

Cottonwood Extension District wishes you a&nbsp;joyous holiday season,&nbsp;<a></a>Merry Christmas and Happy New Year. &nbsp;Our office will be closed from December 26-January 2. &nbsp;We will re-open on January 3, 2023.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>Living Well Wednesday is a virtual learning series hosted by K-State Research and Extension, Family and Consumer Sciences professionals from across the state of Kansas. The 2022 Series focused on a variety of essential skills that empower you and your family to live, work and thrive.Recently, three KSRE&nbsp;specialists and&nbsp;Extension agents&nbsp;presented the program “Healthy and Prepared for the Holidays.”&nbsp;&nbsp;They&nbsp;came together to share tips on how to keep your menu simple and fun during this busy holiday season. The presenters shared how to prepare meals ahead of time, how to make healthy modifications to recipes, and how to repurpose leftovers. &nbsp;The presenters included:&nbsp; Christina Holmes, Extension Specialist; Ashley Svaty, Extension Specialist; and Melinda Daily, Family and Consumer Sciences Agent, Sunflower District.In November, Living Well Wednesday focused on Coping with Loss and Loneliness During the Holidays. &nbsp;&nbsp;Melissa Atchison, Pastor, Manhattan Mennonite Church, presented on how sometimes the holiday season is a joyous time, but not for everyone. The presenter shares “you have permission to feel how you feel” and more in this helpful webinar. &nbsp;There are many resources listed for further exploration.Finally,&nbsp;Dr. Elizabeth Kiss, Professor and Extension Specialist&nbsp;and&nbsp;Joy Miller, Johnson County Extension Agent presented on&nbsp;“Simplify Your Holiday-Focusing on What Matters.”&nbsp;&nbsp;As the holiday season nears, are you looking forward to it or do you dread the time, money and energy involved? Understand what makes the holiday special for you, then plan to celebrate according to your holiday values. View the webinar for more ways to focus on what matters. &nbsp;All these webinars were also presented in Spanish, which are also available on the website. &nbsp;I know it’s a busy time of year but you can listen in during driving or exercising, or whenever it fits your schedule since they are saved on the KSRE website.&nbsp;&nbsp;They all offered great information to use throughout the next couple of weeks. &nbsp;Please call the office if you have any questions about food safety&nbsp;or preparation for the holidays.Our website and the KSRE Rapid Response Center are also&nbsp;great resources&nbsp;for holiday questions.&nbsp;<a href="https://cottonwood.k-state.edu/">https://cottonwood.k-state.edu/</a>&nbsp;<a href="https://www.rrc.k-state.edu/index.html">https://www.rrc.k-state.edu/index.html</a>Cottonwood Extension District wishes you a&nbsp;joyous holiday season,&nbsp;<a></a>Merry Christmas and Happy New Year. &nbsp;Our office will be closed from December 26-January 2. &nbsp;We will re-open on January 3, 2023.Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>

KOERNER: Resources for the holidays

By COLE REIF Great Bend Post

Donna Krug grew up on a farm, northeast of Washington, Kansas, just a
few miles away from Mill Creek. Following high school, Krug stayed close to
home and attended Kansas State University. Although just an hour away from
home, K-State appeared intimidating at first to Krug. 
“K-State was a pretty big place for this farm girl,” said Krug. “I remember
going into my sociology class. There were more people in that class than I had
in my entire school.” 
Krug majored in Home Economics Education. Assuming that she would teach home
economics, her career changed with a move to Houston, Texas with her husband. 
“When I moved to Houston, the best opportunity was an Extension 4-H Agent,”
said Krug. “My husband grew in Hoisington, so when he graduated chiropractic
school, we were looking to move closer to family. We moved to Great Bend in
1981.”

The Krugs moved to central Kansas about the same as the great flood 
arrived in Great Bend in 1981. At the time, there were no openings 
teaching or with the
extension office, so Krug worked in her husband’s office until 1989 when
 a
position opened with the K-State Research and Extension branch in Great 
Bend. 
“I grew up as a 4-H member in a farming community,” said Krug. “I always knew
about Extension. I’m a life-long learner, and I think that’s what we try to
promote as Extension educators. We like to have people that come to our programming
that want to keep learning.” 
Krug has spent time over the decades writing articles that are designed to
address the state’s challenges and make everyday life more enjoyable and
healthier. Krug started her position in Barton County with a typewriter and
used to walk her article down to the newspaper to have it printed. 
“So many things have changed over the years,” said Krug. “There’s a lot of
things going on in people’s lives now. When I started, we had 36 units
(Extension Homemaker Units) of women that would meet. Thirty-three years later,
we have three groups that meet and it’s more of a social group.”

After more than 33 years with the Barton County Extension, now known as the
Cottonwood Extension, Krug will retire in early 2023. With more than three
decades of trying to better the lives of citizens, Krug was able to make her
mark on many lives. 
“Two years ago I wrote a column on taking a new look at fermented foods,” said
Krug. “People were really interested in that…how to make sauerkraut, how to
make kimchi. I taught some workshops. What I found was, I would attract people
who really hadn’t used Extension. They were new to our program. That was kind
of fun to raise their awareness.” 
Feb. 3, 2023 will be the final day for Krug as the District
Director and Family &amp; Consumer Science Agent with the Cottonwood Extension
District in Great Bend. 
“I think a lot of people know I really like bicycling,” said Krug. “My husband
I are on that tandem bicycle a lot. We’ll do some more of that. I enjoy
quilting, music and playing the piano. We have four grandchildren that are
growing up way too fast. I want to catch some of their activities more.”&nbsp; &nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/12/1671460282966.jpeg" alt="Donna Krug, Cottonwood Extension District Director in Great Bend, will retire Feb. 3 after 33 years with K-State Extension. The Cottonwood district includes Ellis County." />
 <figcaption>Donna Krug, Cottonwood Extension District Director in Great Bend, will retire Feb. 3 after 33 years with K-State Extension. The Cottonwood district includes Ellis County.</figcaption>
 </figure>By COLE REIF Great Bend PostDonna Krug grew up on a farm, northeast of Washington, Kansas, just a
few miles away from Mill Creek. Following high school, Krug stayed close to
home and attended Kansas State University. Although just an hour away from
home, K-State appeared intimidating at first to Krug. 
“K-State was a pretty big place for this farm girl,” said Krug. “I remember
going into my sociology class. There were more people in that class than I had
in my entire school.” 
Krug majored in Home Economics Education. Assuming that she would teach home
economics, her career changed with a move to Houston, Texas with her husband. 
“When I moved to Houston, the best opportunity was an Extension 4-H Agent,”
said Krug. “My husband grew in Hoisington, so when he graduated chiropractic
school, we were looking to move closer to family. We moved to Great Bend in
1981.”<figure>
 <img src="https://media.eaglewebservices.com/public/2022/12/1671460335584.png" alt="" />
 <figcaption></figcaption>
 </figure>The Krugs moved to central Kansas about the same as the great flood 
arrived in Great Bend in 1981. At the time, there were no openings 
teaching or with the
extension office, so Krug worked in her husband’s office until 1989 when
 a
position opened with the K-State Research and Extension branch in Great 
Bend. 
“I grew up as a 4-H member in a farming community,” said Krug. “I always knew
about Extension. I’m a life-long learner, and I think that’s what we try to
promote as Extension educators. We like to have people that come to our programming
that want to keep learning.” 
Krug has spent time over the decades writing articles that are designed to
address the state’s challenges and make everyday life more enjoyable and
healthier. Krug started her position in Barton County with a typewriter and
used to walk her article down to the newspaper to have it printed. 
“So many things have changed over the years,” said Krug. “There’s a lot of
things going on in people’s lives now. When I started, we had 36 units
(Extension Homemaker Units) of women that would meet. Thirty-three years later,
we have three groups that meet and it’s more of a social group.”<figure>
 <img src="https://media.eaglewebservices.com/public/2022/2/1645020900026.png" alt="Donna with her husband, John" />
 <figcaption>Donna with her husband, John</figcaption>
 </figure>After more than 33 years with the Barton County Extension, now known as the
Cottonwood Extension, Krug will retire in early 2023. With more than three
decades of trying to better the lives of citizens, Krug was able to make her
mark on many lives. 
“Two years ago I wrote a column on taking a new look at fermented foods,” said
Krug. “People were really interested in that…how to make sauerkraut, how to
make kimchi. I taught some workshops. What I found was, I would attract people
who really hadn’t used Extension. They were new to our program. That was kind
of fun to raise their awareness.” 
Feb. 3, 2023 will be the final day for Krug as the District
Director and Family &amp; Consumer Science Agent with the Cottonwood Extension
District in Great Bend. 
“I think a lot of people know I really like bicycling,” said Krug. “My husband
I are on that tandem bicycle a lot. We’ll do some more of that. I enjoy
quilting, music and playing the piano. We have four grandchildren that are
growing up way too fast. I want to catch some of their activities more.”&nbsp; &nbsp;

No work ‘extension': Krug to retire after 33 years in Great Bend

On this episode of the Post Podcast, Cottonwood Extension District agent Monique Koerner introduces 4-H Youth Development agent Tamara Robertson.

<div><iframe title="Cottonwood Extension District hires new 4-H Youth Development agent" allowtransparency="true" height="450" 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=ev3ug-133dfc6-pb&from=pb6admin&square=1&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&logo_link=podcast_page&btn-skin=3267a3&size=450" allowfullscreen=""></iframe></div>On this episode of the Post Podcast, Cottonwood Extension District agent Monique Koerner introduces 4-H Youth Development agent Tamara Robertson.

🎙 Post Podcast: Cottonwood Extension District hires new 4-H Youth Development agent

K-State Research and Extension&nbsp;Community Vitality Specialist, Nancy Daniels, is offering grant writing courses next year. &nbsp;The grant writing course consists of two,&nbsp;3-hour online live sessions. &nbsp;

There will be time for interaction with other participants which allows for writers to pick up tips and be energized by their peers. &nbsp;The course can be taken by people who have never written a grant or those who have a lot of experience but want a new look at the way they do things. &nbsp;The online course is adapted from a face to face training with proven results. 

More than 1,700 Kansans were trained over four&nbsp;y<a></a>ears and found confidence resulting in at least $25 million of successful grants for playgrounds, park improvements, walking trails, building restoration, leadership programs, arts, programming, festivals and other community infrastructure.

Participants are encouraged to bring the grants or grant ideas to share. &nbsp;The format of the class allows a writer to formulate their grant ideas into a grant proposal, if they are ready.&nbsp;&nbsp;Classes are recorded for later reference or classes missed.

Some topics you will learn include: sources of data for community needs, where to find grants, elements of a great grant proposal, and practicing the grant elements of problem, outcome, activity, evaluation,&nbsp;and budget.&nbsp;

Schedule: This online course is two synchronous classes from 1:30pm to 4:30pm. &nbsp;Class materials are open from February 1-March 2, 2023. &nbsp;

Schedule: This online course is two synchronous classes from 1:30pm to 4:30pm. &nbsp;Class materials are open from March 21-April 23, 2023. &nbsp;

Schedule: This online course is two synchronous classes from 1:30pm to 4:30pm. &nbsp;Class materials are open from April 11-May 11, 2023. &nbsp;

For more information, please contact: Nancy Daniels&nbsp;at 785-410-6352

You can enroll&nbsp;and pay&nbsp;<a href="https://www.enrole.com/ksu/jsp/course.jsp?courseId=GRANTWRITING&amp;categoryId=ROOT">HERE</a>.

Please join me, since&nbsp;I plan on taking&nbsp;advantage of this great opportunity. &nbsp;I have written a couple of grants in the past but am always looking for ways to improve my skills. &nbsp;I also have a couple of ideas&nbsp;about programming for&nbsp;the Cottonwood District&nbsp;that would require grant funding. &nbsp;I’m excited about the future and utilizing grant money to make our community a healthier place to live and raise children!

Monique Koerner is the Family and Community Wellness Agent with 
K-State Research and Extension – Cottonwood District. You may reach her 
at: 785-628-9430 or&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>K-State Research and Extension&nbsp;Community Vitality Specialist, Nancy Daniels, is offering grant writing courses next year. &nbsp;The grant writing course consists of two,&nbsp;3-hour online live sessions. &nbsp;There will be time for interaction with other participants which allows for writers to pick up tips and be energized by their peers. &nbsp;The course can be taken by people who have never written a grant or those who have a lot of experience but want a new look at the way they do things. &nbsp;The online course is adapted from a face to face training with proven results. More than 1,700 Kansans were trained over four&nbsp;y<a></a>ears and found confidence resulting in at least $25 million of successful grants for playgrounds, park improvements, walking trails, building restoration, leadership programs, arts, programming, festivals and other community infrastructure.<figure>
 <img src="https://media.eaglewebservices.com/public/2022/12/1670949358768.png" alt="" />
 <figcaption></figcaption>
 </figure>Participants are encouraged to bring the grants or grant ideas to share. &nbsp;The format of the class allows a writer to formulate their grant ideas into a grant proposal, if they are ready.&nbsp;&nbsp;Classes are recorded for later reference or classes missed.Some topics you will learn include: sources of data for community needs, where to find grants, elements of a great grant proposal, and practicing the grant elements of problem, outcome, activity, evaluation,&nbsp;and budget.&nbsp;Event Dates:February 7&nbsp;and&nbsp;9, 2023Schedule: This online course is two synchronous classes from 1:30pm to 4:30pm. &nbsp;Class materials are open from February 1-March 2, 2023. &nbsp;March 28&nbsp;and&nbsp;30, 2023Schedule: This online course is two synchronous classes from 1:30pm to 4:30pm. &nbsp;Class materials are open from March 21-April 23, 2023. &nbsp;April 28 and 30, 2023Schedule: This online course is two synchronous classes from 1:30pm to 4:30pm. &nbsp;Class materials are open from April 11-May 11, 2023. &nbsp;Fee is $60 and is non-refundable.For more information, please contact: Nancy Daniels&nbsp;at 785-410-6352You can enroll&nbsp;and pay&nbsp;<a href="https://www.enrole.com/ksu/jsp/course.jsp?courseId=GRANTWRITING&amp;categoryId=ROOT">HERE</a>.Please join me, since&nbsp;I plan on taking&nbsp;advantage of this great opportunity. &nbsp;I have written a couple of grants in the past but am always looking for ways to improve my skills. &nbsp;I also have a couple of ideas&nbsp;about programming for&nbsp;the Cottonwood District&nbsp;that would require grant funding. &nbsp;I’m excited about the future and utilizing grant money to make our community a healthier place to live and raise children!Monique Koerner is the Family and Community Wellness Agent with 
K-State Research and Extension – Cottonwood District. You may reach her 
at: 785-628-9430 or&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>

KOERNER: K-State Extension offers grant writing courses

When company is coming for&nbsp;dinner,&nbsp;it always seems like&nbsp;Murphy’s Law&nbsp;kicks in. Keeping a good sense of humor through it all will help. Here are a few&nbsp;food&nbsp;disaster remedies that may help you make it through the holidays.

•When the sauce is too thick, stir in more liquid a tablespoon at a time until it reaches the desired consistency. Just a tablespoon at a time prevents you from having to fix the opposite problem.•When guests arrive late, turn the oven down to warm and keep the meat and potatoes covered with foil. Turn vegetables off and remove the cover to avoid overcooking. Quickly reheat to serve.•When there is just too much seasoning in a dish, add more food or liquid to diluteit. Or try to absorb the extra with a peeled potato.•When the holiday cookies seem to be drying out, add a slice of bread to the container to restore moistness.•When you forget to chill a fruit salad or beverage, stick it in the freezer for 20 minutes. Besure to set the timer!•And finally, when a food burns to the bottom of the pan, place a slice of bread on top of the food and let stand, covered, about five minutes to absorb the burned smell. Then dump out whatever comes easily without scraping.

I hope you are spending time enjoying the family gatherings that surround the holidays. If you have not&nbsp;finished&nbsp;your holiday shopping, remember that time, instead of expensive gifts, may be exactly&nbsp;what your family needs this year. Create your own traditions that exemplify your values. Time spent playing board or card games&nbsp;together;&nbsp;going to a movie or enjoying a sing-a-long can help define the holidays in a way that is meaningful to you.

If one of your goals during the holiday season is to teach your children that we are all part of a larger community, consider delivering meals on wheels or visiting a shut in.&nbsp;Remember that during and just following the holiday season&nbsp;are&nbsp;the most difficult time for&nbsp;almost all individuals who are not with loved ones. Levels of depression rise alarmingly during this time. This is especially true if someone has lost a loved one or has experienced other stressful events such as a divorce or the loss of a job.&nbsp;

Take time&nbsp;to celebrate your family during this holiday season!

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

<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." />
 <figcaption>​Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>When company is coming for&nbsp;dinner,&nbsp;it always seems like&nbsp;Murphy’s Law&nbsp;kicks in. Keeping a good sense of humor through it all will help. Here are a few&nbsp;food&nbsp;disaster remedies that may help you make it through the holidays.•When the sauce is too thick, stir in more liquid a tablespoon at a time until it reaches the desired consistency. Just a tablespoon at a time prevents you from having to fix the opposite problem.•When guests arrive late, turn the oven down to warm and keep the meat and potatoes covered with foil. Turn vegetables off and remove the cover to avoid overcooking. Quickly reheat to serve.•When there is just too much seasoning in a dish, add more food or liquid to diluteit. Or try to absorb the extra with a peeled potato.•When the holiday cookies seem to be drying out, add a slice of bread to the container to restore moistness.•When you forget to chill a fruit salad or beverage, stick it in the freezer for 20 minutes. Besure to set the timer!•And finally, when a food burns to the bottom of the pan, place a slice of bread on top of the food and let stand, covered, about five minutes to absorb the burned smell. Then dump out whatever comes easily without scraping.I hope you are spending time enjoying the family gatherings that surround the holidays. If you have not&nbsp;finished&nbsp;your holiday shopping, remember that time, instead of expensive gifts, may be exactly&nbsp;what your family needs this year. Create your own traditions that exemplify your values. Time spent playing board or card games&nbsp;together;&nbsp;going to a movie or enjoying a sing-a-long can help define the holidays in a way that is meaningful to you.If one of your goals during the holiday season is to teach your children that we are all part of a larger community, consider delivering meals on wheels or visiting a shut in.&nbsp;Remember that during and just following the holiday season&nbsp;are&nbsp;the most difficult time for&nbsp;almost all individuals who are not with loved ones. Levels of depression rise alarmingly during this time. This is especially true if someone has lost a loved one or has experienced other stressful events such as a divorce or the loss of a job.&nbsp;Take time&nbsp;to celebrate your family during this holiday season!​Donna Krug is the&nbsp;District Director and&nbsp;Family and Consumer Science Agent with&nbsp;K-State Research and Extension&nbsp;–&nbsp;Cottonwood District. You may reach her at (620)793-1910 or&nbsp;<a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>

KRUG: Avoiding holiday food disasters

By STACY CAMPBELL Cottonwood Extension District

Not all firewood is created equal. Some species of trees are able to produce much more heat per cord of wood. A cord is the amount of wood in a well-stacked woodpile measuring 4 feet wide by 8 feet long by 4 feet high.&nbsp;

Following are heat values (in million BTUs) per cord for various species of trees. The higher the value, the better the wood.

The Kansas Forest Service has a publication titled "Managing Your Woodland for Firewood" that is quite helpful. See <a href="http://www.ksre.ksu.edu/bookstore/pubs/mf773.pdf">http://www.ksre.ksu.edu/bookstore/pubs/mf773.pdf</a>&nbsp;&nbsp;

Remember to obtain firewood locally. Emerald Ash Borer has spread in Kansas primarily because of transported wood.&nbsp;

By STACY CAMPBELL Cottonwood Extension DistrictNot all firewood is created equal. Some species of trees are able to produce much more heat per cord of wood. A cord is the amount of wood in a well-stacked woodpile measuring 4 feet wide by 8 feet long by 4 feet high.&nbsp;Following are heat values (in million BTUs) per cord for various species of trees. The higher the value, the better the wood.<figure>
 <img src="https://media.eaglewebservices.com/public/2022/12/1670882212866.png" alt="" />
 <figcaption></figcaption>
 </figure>The Kansas Forest Service has a publication titled "Managing Your Woodland for Firewood" that is quite helpful. See <a href="http://www.ksre.ksu.edu/bookstore/pubs/mf773.pdf">http://www.ksre.ksu.edu/bookstore/pubs/mf773.pdf</a>&nbsp;&nbsp;Remember to obtain firewood locally. Emerald Ash Borer has spread in Kansas primarily because of transported wood.&nbsp;Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.<figure>
 <img src="https://media.eaglewebservices.com/public/2022/12/1670882244511.jpg" alt="Pixabay photo" />
 <figcaption>Pixabay photo</figcaption>
 </figure>

CAMPBELL: Not all firewood is created equal

Extra calories can sneak in over the holidays and they don’t always come in large portions. They can tiptoe in through tiny tastes throughout the day.&nbsp;Alice&nbsp;Henneman, a retired Extension Educator from Nebraska share the following information a few years ago and it is still relevant today.&nbsp;Let’s look at how the calories in tiny tastes can add up in one day.

•Taste 1– Eating a cookie that broke while removing it from the baking sheet. I deserve it for getting up early to bake these cookies before heading to work. (Approximatecalories = 30)

•Taste 2- Someone brought holiday candy to work today! “I’ll just have one small piece of the peanut brittle. (Approximatecalories = 80)

•Taste 3– Need to stop at the grocery store over the noon hour. Great – they are offering cheese and cracker samples. That will tide me over until I can swing through afast-foodplace. (Approximatecalories = 40)

•Taste 4– Thefast-foodplace is giving out ¼ cup samples of its special flavored holiday coffee. (Approximatecalories = 20)

•Taste 5– Chocolate covered cherries in the break room! It’s still a few hours before the dinner party tonight. Chocolate’s good for you – right?AndI’m just eating one! (Approximatecalories = 60)

•Taste 6– The party is great – but maybe I shouldn’t stand near the snack table. I’m dipping my third chip. (Approximatecalories = 75)

•Taste 7– Who can pass up old-fashioned style eggnog? &nbsp;I’ll have just a half cup. (Approximatecalories = 200)

•Taste 8– There are just a couple of tablespoons of candied sweet potatoes left. Someone should enjoy them so they don’t go to waste – it might as well be me! (Approximatecalories = 60)

•Taste 9– Helping dish up dessert lets me take a little “preview” taste. One heaping tablespoon of candy cane ice cream coming right up! (Approximatecalories = 70)

If you add the nine taste bites you will have consumed an extra 635 calories for the day. If such “tiny tastes” are continued through the holidays, you might gain a pound a week. Consuming an additional 3,500 calories above your body’s needs and expenditures can lead to gaining that pound a week.&nbsp;

Maybe those “tiny tastes” aren’t so tiny after all! What “tiny tastes” are totaling big calories for you?

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&nbsp;<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>Extra calories can sneak in over the holidays and they don’t always come in large portions. They can tiptoe in through tiny tastes throughout the day.&nbsp;Alice&nbsp;Henneman, a retired Extension Educator from Nebraska share the following information a few years ago and it is still relevant today.&nbsp;Let’s look at how the calories in tiny tastes can add up in one day.•Taste 1– Eating a cookie that broke while removing it from the baking sheet. I deserve it for getting up early to bake these cookies before heading to work. (Approximatecalories = 30)•Taste 2- Someone brought holiday candy to work today! “I’ll just have one small piece of the peanut brittle. (Approximatecalories = 80)•Taste 3– Need to stop at the grocery store over the noon hour. Great – they are offering cheese and cracker samples. That will tide me over until I can swing through afast-foodplace. (Approximatecalories = 40)•Taste 4– Thefast-foodplace is giving out ¼ cup samples of its special flavored holiday coffee. (Approximatecalories = 20)•Taste 5– Chocolate covered cherries in the break room! It’s still a few hours before the dinner party tonight. Chocolate’s good for you – right?AndI’m just eating one! (Approximatecalories = 60)•Taste 6– The party is great – but maybe I shouldn’t stand near the snack table. I’m dipping my third chip. (Approximatecalories = 75)•Taste 7– Who can pass up old-fashioned style eggnog? &nbsp;I’ll have just a half cup. (Approximatecalories = 200)•Taste 8– There are just a couple of tablespoons of candied sweet potatoes left. Someone should enjoy them so they don’t go to waste – it might as well be me! (Approximatecalories = 60)•Taste 9– Helping dish up dessert lets me take a little “preview” taste. One heaping tablespoon of candy cane ice cream coming right up! (Approximatecalories = 70)If you add the nine taste bites you will have consumed an extra 635 calories for the day. If such “tiny tastes” are continued through the holidays, you might gain a pound a week. Consuming an additional 3,500 calories above your body’s needs and expenditures can lead to gaining that pound a week.&nbsp;Maybe those “tiny tastes” aren’t so tiny after all! What “tiny tastes” are totaling big calories for you?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&nbsp;<a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;

KRUG: Tiny taste bites add up

Twas&nbsp;the night before Christmas and all through the house, not a creature was stirring not even a mouse. Hold on just a minute!

The holidays can be a time of extra stress – more money flying out the door, too many places to be in too little time, schedules are upset, food that we don’t eat every day, and just general chaos!

Plan ahead now for some inexpensive fun ways to just be together. Drag out the books – share one that your child loved when they were small and read it together using your best character voices.&nbsp;Make a trip to the library to pick out a new book – every library has great librarians who would love to make reading recommendations for you!

When is the last time you played “crazy eights," “old maid," or had an energetic game of Uno?&nbsp;In addition to using skills of taking turns and being cooperative, youth practice counting and paying attention to details.

Have you put a jigsaw puzzle together as a family? Unless you do these often, don’t start with a 1,500-piece complicated one. Pick an easy one that everyone can participate in. Set up a card table in a corner and you may be surprised how often someone stops by it to add a couple of pieces.

My family&nbsp;has held&nbsp;a gingerbread house contest&nbsp;for many years. Now before you think these are huge, magical creations, let me tell you that they are made from graham crackers, frosting,&nbsp;and&nbsp;whatever odds and ends of candy and cereal&nbsp;that&nbsp;show up – Halloween candy is often used! The planning and giggles that go into these creations are so much fun to watch and my favorite part is seeing the big kids pair up with the little kids to help them learn about structure, creativity, and often gravity!

Be silly and dance – turn on some music and dance in the living room! It’s good exercise for the body and the brain. Show off those 90’s dance moves and learn a few from your kids. My kids and I still have “carcerts” – Yep, a concert in the car which means singing at the top of our lungs even when we don’t know all the words.&nbsp;We are OK with people thinking we look silly because we are having fun!

Go outside! Take a walk, play kickball, throw a disc or snowball. I grew up on one of the best sledding hills in my town. Even if we only had time for one or two runs, we were throwing ourselves on a sled and racing down the hill. My parents were regular participants in this craziness!

There is an old saying along the lines that people don’t care how much you know until they know how much you care. This applies to your family also – Unplug and&nbsp;Be There!

Just being there can be so&nbsp;hard to do but I remember one of the best/worst weeks quite a few years ago when we had a huge ice storm in 2007. We were out of power for 8 days and, while I could keep our home heated with the gas fireplace and cook on the gas stove, it could have been a really awful week just before Christmas! I couldn’t get to&nbsp;work&nbsp;and we had no internet with no power so we chose to make the best of the situation and had fun.&nbsp;We played games, read books, played outside, and chose to just Be There and enjoy the moment.

During the holiday break, make time to spend time with your kids! Be There because that is what they will remember!

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District." />
 <figcaption>Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District.</figcaption>
 </figure>Twas&nbsp;the night before Christmas and all through the house, not a creature was stirring not even a mouse. Hold on just a minute!The holidays can be a time of extra stress – more money flying out the door, too many places to be in too little time, schedules are upset, food that we don’t eat every day, and just general chaos!Plan ahead now for some inexpensive fun ways to just be together. Drag out the books – share one that your child loved when they were small and read it together using your best character voices.&nbsp;Make a trip to the library to pick out a new book – every library has great librarians who would love to make reading recommendations for you!When is the last time you played “crazy eights," “old maid," or had an energetic game of Uno?&nbsp;In addition to using skills of taking turns and being cooperative, youth practice counting and paying attention to details.Have you put a jigsaw puzzle together as a family? Unless you do these often, don’t start with a 1,500-piece complicated one. Pick an easy one that everyone can participate in. Set up a card table in a corner and you may be surprised how often someone stops by it to add a couple of pieces.My family&nbsp;has held&nbsp;a gingerbread house contest&nbsp;for many years. Now before you think these are huge, magical creations, let me tell you that they are made from graham crackers, frosting,&nbsp;and&nbsp;whatever odds and ends of candy and cereal&nbsp;that&nbsp;show up – Halloween candy is often used! The planning and giggles that go into these creations are so much fun to watch and my favorite part is seeing the big kids pair up with the little kids to help them learn about structure, creativity, and often gravity!Be silly and dance – turn on some music and dance in the living room! It’s good exercise for the body and the brain. Show off those 90’s dance moves and learn a few from your kids. My kids and I still have “carcerts” – Yep, a concert in the car which means singing at the top of our lungs even when we don’t know all the words.&nbsp;We are OK with people thinking we look silly because we are having fun!Go outside! Take a walk, play kickball, throw a disc or snowball. I grew up on one of the best sledding hills in my town. Even if we only had time for one or two runs, we were throwing ourselves on a sled and racing down the hill. My parents were regular participants in this craziness!There is an old saying along the lines that people don’t care how much you know until they know how much you care. This applies to your family also – Unplug and&nbsp;Be There!Just being there can be so&nbsp;hard to do but I remember one of the best/worst weeks quite a few years ago when we had a huge ice storm in 2007. We were out of power for 8 days and, while I could keep our home heated with the gas fireplace and cook on the gas stove, it could have been a really awful week just before Christmas! I couldn’t get to&nbsp;work&nbsp;and we had no internet with no power so we chose to make the best of the situation and had fun.&nbsp;We played games, read books, played outside, and chose to just Be There and enjoy the moment.During the holiday break, make time to spend time with your kids! Be There because that is what they will remember!Keep learning. Keep showing grace and kindness.Michelle Beran is the 4-H Youth Development Agent in the&nbsp;Cottonwood&nbsp;Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call&nbsp;Cottonwood&nbsp;Extension District&nbsp;– Barton&nbsp;Office at&nbsp;620-793-1910.

BERAN: Play time

The countdown has begun to the holiday season. &nbsp;Navigating the season and keeping&nbsp;up our healthy habits is always a challenge. &nbsp;So many temptations and busyness can de-rail anyone from good intentions. &nbsp;Donna Krug, Director and Family Consumer Science Extension Agent,&nbsp;and I recently presented about this topic in Great Bend. &nbsp;We found a great resource&nbsp;from Cleveland State University,&nbsp;entitled&nbsp;Healthy Holiday Survival Guide, that we included in our presentation. &nbsp;The tips&nbsp;below are meant to be simple and straight forward and not overwhelming. &nbsp;Keeping things simple during this season is key.&nbsp;So even if you only pick one or two items to be intentional about, that is a great approach to these suggestions.

1. Eat slowly-allow your brain to catch up and your body to feel satisfied by slowing down, putting your fork down, and visiting with those around you.

2. Drink water- sometimes our hunger cues are mistaken for being thirsty. &nbsp;Find a way to keep a water bottle near and drink water before attending events.

3. Don’t stress-easier said then done, I know! &nbsp;Prioritize what’s important and meaningful to you and your family and leave the rest. &nbsp;Find time for fun and relaxation. &nbsp;

4. Beware of liquid calories-alcohol, eggnog, soda, and lattes contain a lot of calories. &nbsp;Be aware of how many of these you drink because they go down easy and are often a forgotten source of calories.

5. Easy recipe substitutions-unsweetened applesauce for oil, lower fat milk for whole milk, whole wheat flour instead of white flour, extra virgin olive oil for butter, turkey instead of beef, low fat yogurt instead of sour cream, and herbs instead of salt are great substitutions that don’t sacrifice flavor.

6. Don’t forget to work out-find a way to be active even if you can’t get to the gym. &nbsp;Some examples include take the stairs, park farther away from doors, march in place or do squats during commercials when watching TV.

7. Wash your hands-because being sick during the holidays is no fun at all. &nbsp;Get rid of germs as often as possible by washing hands frequently.

8. Do something for others-it can be therapeutic to help others during the holiday season.

Which one or two will you choose to be intentional about this holiday season?&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>The countdown has begun to the holiday season. &nbsp;Navigating the season and keeping&nbsp;up our healthy habits is always a challenge. &nbsp;So many temptations and busyness can de-rail anyone from good intentions. &nbsp;Donna Krug, Director and Family Consumer Science Extension Agent,&nbsp;and I recently presented about this topic in Great Bend. &nbsp;We found a great resource&nbsp;from Cleveland State University,&nbsp;entitled&nbsp;Healthy Holiday Survival Guide, that we included in our presentation. &nbsp;The tips&nbsp;below are meant to be simple and straight forward and not overwhelming. &nbsp;Keeping things simple during this season is key.&nbsp;So even if you only pick one or two items to be intentional about, that is a great approach to these suggestions.1. Eat slowly-allow your brain to catch up and your body to feel satisfied by slowing down, putting your fork down, and visiting with those around you.2. Drink water- sometimes our hunger cues are mistaken for being thirsty. &nbsp;Find a way to keep a water bottle near and drink water before attending events.3. Don’t stress-easier said then done, I know! &nbsp;Prioritize what’s important and meaningful to you and your family and leave the rest. &nbsp;Find time for fun and relaxation. &nbsp;4. Beware of liquid calories-alcohol, eggnog, soda, and lattes contain a lot of calories. &nbsp;Be aware of how many of these you drink because they go down easy and are often a forgotten source of calories.5. Easy recipe substitutions-unsweetened applesauce for oil, lower fat milk for whole milk, whole wheat flour instead of white flour, extra virgin olive oil for butter, turkey instead of beef, low fat yogurt instead of sour cream, and herbs instead of salt are great substitutions that don’t sacrifice flavor.6. Don’t forget to work out-find a way to be active even if you can’t get to the gym. &nbsp;Some examples include take the stairs, park farther away from doors, march in place or do squats during commercials when watching TV.7. Wash your hands-because being sick during the holidays is no fun at all. &nbsp;Get rid of germs as often as possible by washing hands frequently.8. Do something for others-it can be therapeutic to help others during the holiday season.Which one or two will you choose to be intentional about this holiday season?&nbsp;Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>