You don’t have to go to faraway countries – Greece, Cyprus or France, anyone? – to benefit from a popular style of eating.

In fact, Sharolyn Jackson says the Mediterranean diet is more a concept than a place.

“It really is an eating style that can have any flavor profile ” said Jackson, the state leader of K-State Research and Extension’s popular Walk Kansas program, a team-based challenge that encourages people to walk, jog, run, bike, swim and move however they want to live more healthfully.

As part of this year’s Walk Kansas, which wraps ups up May 20, K-State Research and Extension offered a six-week pilot course on eating the Mediterranean way.

“The Med way is just healthy eating,” Jackson said. “But there are a lot of reasons why people feel kind of stuck when it comes to healthy eating. They think that it’s too hard, or too confusing. They get a lot of mixed messages from different places. And then they have this idea that it’s too expensive. They think it doesn’t taste good…or they don’t have enough time to prepare foods or plan what they’re going to eat. And maybe they have limited cooking skills.”

Instead, the Mediterranean eating style can be simple, and summarized in seven steps:

· Change your protein. Choose white meat poultry, like chicken and turkey, and lean cuts of meat. Eat fish and seafood at least 2-3 times per week. Replace some of the meat in your diet with plant proteins. Eat red meat less often and choose leaner cuts. Eliminate processed meats or greatly limit them.

· Swap your fats. Instead of butter, use olive oil or canola oil for cooking foods. Don’t eliminate fats; just choose better ones.

· Eat more vegetables. Three cups of vegetables, per day, are recommended. Choose dark greens, and a variety of colors.

· Eat more fruits. Get at least two servings/cups of fruit per day. Choose a variety of colors and include berries often.

· Snack on nuts and seeds. Stick to about three ounces – about three small handfuls – so that you’re not over-doing it on the calories. Avoid nuts and seeds that are candied, honey roasted or high in salt.

· Choose whole grains. Choose whole grains like oatmeal, quinoa, brown rice, popcorn and whole grain bread and pasta. Look for the word “whole” as the first item on the ingredient list.

· Rethink your sweets. Limit intake to no more than three servings per week of high-sugar foods and drinks. Fruit is a good substitute for high-sugar desserts.

These recommendations, don’t need to be abrupt changes. Move yourself slowly away (from your current eating habits) so that you feel like you’re not being deprived, but rather working toward making it a habit.

These recommendations come from a curriculum titled, Med Instead of meds, developed by North Carolina state professor and registered dietitian nutritionist Carolyn Dunn. Additional resources are available online at <a href="https://medinsteadofmeds.com/">https://medinsteadofmeds.com</a>.

Up to two-thirds of chronic diseases – like diabetes and heart disease – can be prevented by lifestyle changes, specifically diet and exercise. Research has shown the connection between lifestyle and chronic disease for some time, and it’s provided insight into some of the ways to move people in the right direction for making those lifestyle changes.

The Ellis County office of the Cottonwood District will have a Med Instead of Meds Taste Testing party on May 24, 2023 at 12:00 p.m. at 601 Main to celebrate the end of Walk Kansas. Anyone is invited to attend to learn more about Med Instead of Meds program and try a few recipes. Please RSVP to moniquek@ksu.edu or 785-628-9430.

To learn about future programs on the Mediterranean style of eating, interested persons may contact their local Kansas extension office. More information about Walk Kansas also is available at <a href="https://www.walkkansas.org">https://www.walkkansas.org</a>.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>You don’t have to go to faraway countries – Greece, Cyprus or France, anyone? – to benefit from a popular style of eating.In fact, Sharolyn Jackson says the Mediterranean diet is more a concept than a place.“It really is an eating style that can have any flavor profile ” said Jackson, the state leader of K-State Research and Extension’s popular Walk Kansas program, a team-based challenge that encourages people to walk, jog, run, bike, swim and move however they want to live more healthfully.As part of this year’s Walk Kansas, which wraps ups up May 20, K-State Research and Extension offered a six-week pilot course on eating the Mediterranean way.“The Med way is just healthy eating,” Jackson said. “But there are a lot of reasons why people feel kind of stuck when it comes to healthy eating. They think that it’s too hard, or too confusing. They get a lot of mixed messages from different places. And then they have this idea that it’s too expensive. They think it doesn’t taste good…or they don’t have enough time to prepare foods or plan what they’re going to eat. And maybe they have limited cooking skills.”Instead, the Mediterranean eating style can be simple, and summarized in seven steps:· Change your protein. Choose white meat poultry, like chicken and turkey, and lean cuts of meat. Eat fish and seafood at least 2-3 times per week. Replace some of the meat in your diet with plant proteins. Eat red meat less often and choose leaner cuts. Eliminate processed meats or greatly limit them.· Swap your fats. Instead of butter, use olive oil or canola oil for cooking foods. Don’t eliminate fats; just choose better ones.· Eat more vegetables. Three cups of vegetables, per day, are recommended. Choose dark greens, and a variety of colors.· Eat more fruits. Get at least two servings/cups of fruit per day. Choose a variety of colors and include berries often.· Snack on nuts and seeds. Stick to about three ounces – about three small handfuls – so that you’re not over-doing it on the calories. Avoid nuts and seeds that are candied, honey roasted or high in salt.· Choose whole grains. Choose whole grains like oatmeal, quinoa, brown rice, popcorn and whole grain bread and pasta. Look for the word “whole” as the first item on the ingredient list.· Rethink your sweets. Limit intake to no more than three servings per week of high-sugar foods and drinks. Fruit is a good substitute for high-sugar desserts.These recommendations, don’t need to be abrupt changes. Move yourself slowly away (from your current eating habits) so that you feel like you’re not being deprived, but rather working toward making it a habit.These recommendations come from a curriculum titled, Med Instead of meds, developed by North Carolina state professor and registered dietitian nutritionist Carolyn Dunn. Additional resources are available online at <a href="https://medinsteadofmeds.com/">https://medinsteadofmeds.com</a>.Up to two-thirds of chronic diseases – like diabetes and heart disease – can be prevented by lifestyle changes, specifically diet and exercise. Research has shown the connection between lifestyle and chronic disease for some time, and it’s provided insight into some of the ways to move people in the right direction for making those lifestyle changes.The Ellis County office of the Cottonwood District will have a Med Instead of Meds Taste Testing party on May 24, 2023 at 12:00 p.m. at 601 Main to celebrate the end of Walk Kansas. Anyone is invited to attend to learn more about Med Instead of Meds program and try a few recipes. Please RSVP to moniquek@ksu.edu or 785-628-9430.To learn about future programs on the Mediterranean style of eating, interested persons may contact their local Kansas extension office. More information about Walk Kansas also is available at <a href="https://www.walkkansas.org">https://www.walkkansas.org</a>.Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu

KOERNER: Healthy lifestyle changes are key to successful aging

Seems like it is everywhere! You have probably heard about the risks of consuming too much sugar but what are some practical tips to reduce added sugars in our diet? Added sugars are sugars and syrups added to foods/ beverages when they are processed or prepared. Added sugar is in 80 percent of the products at the grocery store. Most of us eat and drink more sugar than we realize.

Adding sugar to processed foods makes them more appealing and tastier. Sugar gives baked items flavor, texture and color. It helps preserve foods and it fuels fermentation, enabling bread to rise. Sugar also serves as a bulking agent in baked goods and ice cream, and it balances the acidity of foods containing vinegar and tomatoes. Sugar is often added to foods advertised as low-fat because it gives the food more flavor after removing the fat.

So, how much added sugar is too much? The Dietary Guidelines for American recommend you limit added sugars to less than 10% of daily calories. If you eat about 2,000 calories a day, you should limit added sugars to about 12 teaspoons or 48 grams. To put this in perspective, a 12-ounce can of soda has about 10 teaspoons (40 grams) of sugar.

You will be surprised by products that contain high amounts of added sugar, so the best way to make informed decisions is to read labels. The Nutrition Facts label displays the total amount of all sugars (natural and added) found in a serving of the product. There is also a line for added sugars. Another option is to look at the ingredient list on the package. Ingredients are listed in descending order by weight, so if sugar is one of the first few ingredients the product is likely high in added sugars.

· Start by drinking water and other beverages that don’t contain sugar or artificial sugars. One rule that many find useful is to not drink sugar. Add fresh fruit and herbs to your water for a bit of flavor.

· When you drink fruit juice, make sure it is 100% juice, and better yet, eat the fruit!

· Choose breakfast cereals with less sugar.

· Go for fresh or frozen fruit as dessert.

· Buy canned fruit packed in water or juice, not syrup.

· Choose nutrient-rich snacks like vegetables, fruits, low-fat cheese, nuts, whole grain crackers, and low-calorie yogurt instead of candy, pastries, and cookies.

· When you have a dessert high in sugar, share it with others. Sometimes all you need is a bite or two to satisfy a craving.

· Store-bought marinara sauces are often high in sugar and salt. The best is to make your own from fresh tomatoes.

I hope you find these tips useful as we navigate the next few weeks of celebrations. If you have any questions, please don’t hesitate to reach out.

<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>Sugar!Seems like it is everywhere! You have probably heard about the risks of consuming too much sugar but what are some practical tips to reduce added sugars in our diet? Added sugars are sugars and syrups added to foods/ beverages when they are processed or prepared. Added sugar is in 80 percent of the products at the grocery store. Most of us eat and drink more sugar than we realize.Adding sugar to processed foods makes them more appealing and tastier. Sugar gives baked items flavor, texture and color. It helps preserve foods and it fuels fermentation, enabling bread to rise. Sugar also serves as a bulking agent in baked goods and ice cream, and it balances the acidity of foods containing vinegar and tomatoes. Sugar is often added to foods advertised as low-fat because it gives the food more flavor after removing the fat.So, how much added sugar is too much? The Dietary Guidelines for American recommend you limit added sugars to less than 10% of daily calories. If you eat about 2,000 calories a day, you should limit added sugars to about 12 teaspoons or 48 grams. To put this in perspective, a 12-ounce can of soda has about 10 teaspoons (40 grams) of sugar.You will be surprised by products that contain high amounts of added sugar, so the best way to make informed decisions is to read labels. The Nutrition Facts label displays the total amount of all sugars (natural and added) found in a serving of the product. There is also a line for added sugars. Another option is to look at the ingredient list on the package. Ingredients are listed in descending order by weight, so if sugar is one of the first few ingredients the product is likely high in added sugars.To reduce added sugars in your diet:· Start by drinking water and other beverages that don’t contain sugar or artificial sugars. One rule that many find useful is to not drink sugar. Add fresh fruit and herbs to your water for a bit of flavor.· When you drink fruit juice, make sure it is 100% juice, and better yet, eat the fruit!· Choose breakfast cereals with less sugar.· Go for fresh or frozen fruit as dessert.· Buy canned fruit packed in water or juice, not syrup.· Choose nutrient-rich snacks like vegetables, fruits, low-fat cheese, nuts, whole grain crackers, and low-calorie yogurt instead of candy, pastries, and cookies.· When you have a dessert high in sugar, share it with others. Sometimes all you need is a bite or two to satisfy a craving.· Store-bought marinara sauces are often high in sugar and salt. The best is to make your own from fresh tomatoes.I hope you find these tips useful as we navigate the next few weeks of celebrations. If you have any questions, please don’t hesitate to reach out.Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu

KOERNER: Reduce your sugar 

By JONATHAN ZWEYGARDT Hays Post

Some Hays voters learned this past week that they would cast
their ballot in a new location this fall.

On Tuesday, Ellis Count Election Officer and Clerk Bobbi
Dreiling informed the county commission of her plan to close two polling locations
in Hays and combine them in a new location, giving the county nine total
polling locations.

Dreiling is closing the polling location on 601 Main St.,
the Cottonwood Extension District Office in Hays and St. Michael’s Episcopal Church,
2900 Canal Blvd. in Hays. 

Those voters, who were notified via a postcard in the mail recently
of the location change, will now cast their ballots at Messiah Lutheran Church,
2000 Main St. in Hays.

Dreiling told the commission Tuesday, the decision to close the
601 Main St. location was due to the low voter turnout.

According to Dreiling, the average voter turnout in the last
eight elections was less the 10 percent. Voter turnout at St. Michael’s Church
averages between 25 and 35 percent.

There were 1,332 registered voters in Ward 1 Precincts 1 and 2,
according to Dreiling’s statistics. That area covers residents who live south of Eighth St. from the Bickle-Schmidt Sports Complex east to Southridge Drive. That includes the Fort Hays State University campus.

The number of registered voters in that area was the
smallest number of registered voters at polling sites in Ellis County.

Now combined with the registered voters in Ward 3, Precincts
1 and 2, who voted at St. Michael’s Episcopal Church, Messiah Lutheran Church
will have the third most registered voters, at approximately 2,838.

Dreiling said the decision to no longer use St. Michael’s
Episcopal Church was an effort to comply with the Americans with Disabilities
Act.

“Because voters that can't climb three stairs vote
downstairs, and with the new machines that produce a (paper) ballot, they're
not able to go up the stairs to deposit their ballots,” Dreiling said. “So,
it's given to a poll worker, and that's kind of giving up voter privacy.”

While looking for a new location, Dreiling said she was
contacted by the American Democracy Project at Fort Hays State about placing a
polling location on the FHSU Campus.

Dreiling told the commission they researched two
possible locations on campus. The first was a location upstairs in the student
union.

But she said both she and the students identified issues
with the location, including the distance of the location where voters would
cast their ballot and the parking lot.

“It was not a great polling location, especially for our
elderly,” Dreiling said.

Voters would have had to cross a street, go up two stories
and walk down a hallway just to get to the polling location.

They also looked at Gross Memorial Coliseum as a potential
location, but there were concerns about the security of polling equipment
leading up to the election and the availability of the coliseum in the event of
a special election.

“Obviously, we had a special election last year and when I
told them, if I call you 60 days out, can you guarantee me this place at that
time, they said no, they could not guarantee me,” Dreiling said.

Dreiling said one of the common misconceptions is that if
there is a polling location on campus, any student or staff member would be
allowed to vote on campus.

“You’ve got to take into consideration the students that do
not live on campus, and they don't live in Ward 1, Precinct 1 and 2, they can't
vote on campus. Neither can any faculty that does not live in that area,”
Dreiling said. “So, as much as I would love to accommodate the students, I just
found that it wasn't feasible for us since we do have early voting right here
at the admin center (718 Main St.). And not only do we have early voting, we
also have advanced mail voting, and then Election Day voting.”

Tuesday, Ellis County Commissioner Michael Berges said moving
a polling location to campus and having residents that live as far away from campus
as 37th Street to the north of 32nd Street and Vine Street to the
east puts a burden on those residents. 

“So, to tell 8,000 people that live in their residences
there, that they need to drive down to campus, find parking on campus, even if
it's at Gross Memorial that has tons of parking, that they need to navigate
campus when students should be able to navigate to Main Street and go vote. I just
think that's not that difficult thing,” Berges said.

Berges added, “Students are students, they have jobs,
everything. Adults also have jobs. I have kids that have sports. I’ve got to get
them to things. My wife works. So, if it's important to go vote, you will find
a way to go vote.”

Berges also echoed Dreiling’s statement that even though you
are a student, that does not mean that you would necessarily vote on campus.

“If you're a student, and you live (on) Ninth, 10th,
11th and 12th Street, which is a lot of student apartments and
those kinds of things, you're in Ward 2 anyway, you're going to go vote at the
VFW.”

Dreiling said in her response to statements that she needs
to continue to make elections free and fair in Ellis County and that her office
continues to focus on the three ways voters could cast their ballots.

“I feel like, for the 10 years I've been here, I have done
free and fair elections. One of the things that kind of make a free and fair
election is accessible voting for voters. I feel like we offer that with early
voting, advanced mail, voting and polling site, Election Day voting,” Dreiling
said.

She&nbsp;said she would continue to discuss possible
locations with the American Democracy Project and students on campus. She also urged those with concerns to reach out to her office, and they
will continue those discussions.

The next election in Ellis County will be the city and school
elections on Nov. 7. 

You can find information on that election, including
deadlines, <a href="https://hayspost.com/posts/ed6604f9-1957-4218-9ade-630743fe343b">HERE</a>.

<div><iframe title="Changes announced to two Hays voting sites" allowtransparency="true" height="150" 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=ri8en-140a60d-pb&from=pb6admin&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&logo_link=podcast_page&btn-skin=60a0c8&size=315"></iframe></div>By JONATHAN ZWEYGARDT Hays PostSome Hays voters learned this past week that they would cast
their ballot in a new location this fall.On Tuesday, Ellis Count Election Officer and Clerk Bobbi
Dreiling informed the county commission of her plan to close two polling locations
in Hays and combine them in a new location, giving the county nine total
polling locations.Dreiling is closing the polling location on 601 Main St.,
the Cottonwood Extension District Office in Hays and St. Michael’s Episcopal Church,
2900 Canal Blvd. in Hays. Those voters, who were notified via a postcard in the mail recently
of the location change, will now cast their ballots at Messiah Lutheran Church,
2000 Main St. in Hays.Dreiling told the commission Tuesday, the decision to close the
601 Main St. location was due to the low voter turnout.According to Dreiling, the average voter turnout in the last
eight elections was less the 10 percent. Voter turnout at St. Michael’s Church
averages between 25 and 35 percent.There were 1,332 registered voters in Ward 1 Precincts 1 and 2,
according to Dreiling’s statistics. That area covers residents who live south of Eighth St. from the Bickle-Schmidt Sports Complex east to Southridge Drive. That includes the Fort Hays State University campus.The number of registered voters in that area was the
smallest number of registered voters at polling sites in Ellis County.Now combined with the registered voters in Ward 3, Precincts
1 and 2, who voted at St. Michael’s Episcopal Church, Messiah Lutheran Church
will have the third most registered voters, at approximately 2,838.Dreiling said the decision to no longer use St. Michael’s
Episcopal Church was an effort to comply with the Americans with Disabilities
Act.“Because voters that can't climb three stairs vote
downstairs, and with the new machines that produce a (paper) ballot, they're
not able to go up the stairs to deposit their ballots,” Dreiling said. “So,
it's given to a poll worker, and that's kind of giving up voter privacy.”While looking for a new location, Dreiling said she was
contacted by the American Democracy Project at Fort Hays State about placing a
polling location on the FHSU Campus.Dreiling told the commission they researched two
possible locations on campus. The first was a location upstairs in the student
union.But she said both she and the students identified issues
with the location, including the distance of the location where voters would
cast their ballot and the parking lot.“It was not a great polling location, especially for our
elderly,” Dreiling said.Voters would have had to cross a street, go up two stories
and walk down a hallway just to get to the polling location.They also looked at Gross Memorial Coliseum as a potential
location, but there were concerns about the security of polling equipment
leading up to the election and the availability of the coliseum in the event of
a special election.“Obviously, we had a special election last year and when I
told them, if I call you 60 days out, can you guarantee me this place at that
time, they said no, they could not guarantee me,” Dreiling said.Dreiling said one of the common misconceptions is that if
there is a polling location on campus, any student or staff member would be
allowed to vote on campus.“You’ve got to take into consideration the students that do
not live on campus, and they don't live in Ward 1, Precinct 1 and 2, they can't
vote on campus. Neither can any faculty that does not live in that area,”
Dreiling said. “So, as much as I would love to accommodate the students, I just
found that it wasn't feasible for us since we do have early voting right here
at the admin center (718 Main St.). And not only do we have early voting, we
also have advanced mail voting, and then Election Day voting.”Tuesday, Ellis County Commissioner Michael Berges said moving
a polling location to campus and having residents that live as far away from campus
as 37th Street to the north of 32nd Street and Vine Street to the
east puts a burden on those residents. “So, to tell 8,000 people that live in their residences
there, that they need to drive down to campus, find parking on campus, even if
it's at Gross Memorial that has tons of parking, that they need to navigate
campus when students should be able to navigate to Main Street and go vote. I just
think that's not that difficult thing,” Berges said.Berges added, “Students are students, they have jobs,
everything. Adults also have jobs. I have kids that have sports. I’ve got to get
them to things. My wife works. So, if it's important to go vote, you will find
a way to go vote.”Berges also echoed Dreiling’s statement that even though you
are a student, that does not mean that you would necessarily vote on campus.“If you're a student, and you live (on) Ninth, 10th,
11th and 12th Street, which is a lot of student apartments and
those kinds of things, you're in Ward 2 anyway, you're going to go vote at the
VFW.”Dreiling said in her response to statements that she needs
to continue to make elections free and fair in Ellis County and that her office
continues to focus on the three ways voters could cast their ballots.“I feel like, for the 10 years I've been here, I have done
free and fair elections. One of the things that kind of make a free and fair
election is accessible voting for voters. I feel like we offer that with early
voting, advanced mail, voting and polling site, Election Day voting,” Dreiling
said.She&nbsp;said she would continue to discuss possible
locations with the American Democracy Project and students on campus. She also urged those with concerns to reach out to her office, and they
will continue those discussions.The next election in Ellis County will be the city and school
elections on Nov. 7. You can find information on that election, including
deadlines, <a href="https://hayspost.com/posts/ed6604f9-1957-4218-9ade-630743fe343b">HERE</a>.

🎙 Changes announced to two Hays voting sites

I hope that you are enjoying learning about the wide variety of 4-H projects available to our youth! In 4-H, we look for a SPARK that inspires a young person to learn, grow, explore, and potentially lead to a career or lifetime hobby. Any of these project areas may just be the spark that inspires someone in your world.

This week we are looking at some very different projects.

Many of us have had a dog at some point in our life and learning to care for and train a dog is a big responsibility! Youth in the Dog Care and Training project learn about different breeds and their characteristics and why some dogs are better suited for different families. Youth explore dog behavior and body language as well as grooming and nutrition. In this unique partnership, youth and their dog work on obedience training with a goal of showmanship and agility training.

Another interesting project area with the potential for a career is Home Environment. This project explores decorating a room, and experimenting with colors and patterns. While I had no goal of interior design, I did participate in this project in 4-H and, with the help of my dad, designed and decorated my bedroom. This is a project I look back fondly on as it challenged me to coordinate my personal style with a budget, colors, furniture, and fabrics.

An active and extensive area of 4-H is Shooting Sports! This project area covers a variety of disciplines from Archery to Muzzleloading. Important aspects include safety first then learning the skills of a specific discipline. We have a great group of youth across the district who are representing themselves, their clubs, and our program at local, regional, and state matches. Shooting Sports is represented during the fair by poster displays so be sure to check those out!

If you are interested in learning more about these or other 4-H projects, check out kansas4-h.org in the Projects section! All projects include communications skills, record keeping, career connections, and opportunities for leadership and community service!

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="&nbsp; Michelle Beran&nbsp;is the 4-H Youth Development Agent in the Cottonwood Extension District." />
 <figcaption>&nbsp; Michelle Beran&nbsp;is the 4-H Youth Development Agent in the Cottonwood Extension District.</figcaption>
 </figure>I hope that you are enjoying learning about the wide variety of 4-H projects available to our youth! In 4-H, we look for a SPARK that inspires a young person to learn, grow, explore, and potentially lead to a career or lifetime hobby. Any of these project areas may just be the spark that inspires someone in your world.This week we are looking at some very different projects.Many of us have had a dog at some point in our life and learning to care for and train a dog is a big responsibility! Youth in the Dog Care and Training project learn about different breeds and their characteristics and why some dogs are better suited for different families. Youth explore dog behavior and body language as well as grooming and nutrition. In this unique partnership, youth and their dog work on obedience training with a goal of showmanship and agility training.Another interesting project area with the potential for a career is Home Environment. This project explores decorating a room, and experimenting with colors and patterns. While I had no goal of interior design, I did participate in this project in 4-H and, with the help of my dad, designed and decorated my bedroom. This is a project I look back fondly on as it challenged me to coordinate my personal style with a budget, colors, furniture, and fabrics.An active and extensive area of 4-H is Shooting Sports! This project area covers a variety of disciplines from Archery to Muzzleloading. Important aspects include safety first then learning the skills of a specific discipline. We have a great group of youth across the district who are representing themselves, their clubs, and our program at local, regional, and state matches. Shooting Sports is represented during the fair by poster displays so be sure to check those out!If you are interested in learning more about these or other 4-H projects, check out kansas4-h.org in the Projects section! All projects include communications skills, record keeping, career connections, and opportunities for leadership and community service!Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.

BERAN: Pet care, home improvement and shooting sports projects for 4-H

BARTON COUNTY - Even though we are in a severe drought, the date has been set for the Barton County Wheat Demonstration Plot Field Day. “Sometimes we can learn more in periods of drought than in wetter years” says Stacy Campbell, crop production agent for the Cottonwood Extension District.

The Barton County Wheat Plot Field Day is scheduled for Thursday, May 18, beginning at 8:30 a.m. It is located from Highway 281 north of Hoisington on the Galatia blacktop, NW 190 Road, go 1 mile west, turn south onto NW 50 Avenue, go 1/8 mile. 

Tim Maier is the cooperator and K-State has an intensive management test trail looking as well looking at different practices of planting populations, fungicides, and fertility, along with many varieties to view and discuss.

No RSVP necessary to attend. Coffee, juice, water and donuts will be provided courtesy of American Ag Credit and Ed Junior Farm.

In case of inclement weather, it will be held indoors at Tim Maier’s farm shed, 525 NW 190 Road.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/5/1652304868216.jpeg" alt="Wheat Field Day 2021 in Barton County. Courtesy photo" />
 <figcaption>Wheat Field Day 2021 in Barton County. Courtesy photo</figcaption>
 </figure>KSRE BARTON COUNTY - Even though we are in a severe drought, the date has been set for the Barton County Wheat Demonstration Plot Field Day. “Sometimes we can learn more in periods of drought than in wetter years” says Stacy Campbell, crop production agent for the Cottonwood Extension District.The Barton County Wheat Plot Field Day is scheduled for Thursday, May 18, beginning at 8:30 a.m. It is located from Highway 281 north of Hoisington on the Galatia blacktop, NW 190 Road, go 1 mile west, turn south onto NW 50 Avenue, go 1/8 mile. Tim Maier is the cooperator and K-State has an intensive management test trail looking as well looking at different practices of planting populations, fungicides, and fertility, along with many varieties to view and discuss.No RSVP necessary to attend. Coffee, juice, water and donuts will be provided courtesy of American Ag Credit and Ed Junior Farm.In case of inclement weather, it will be held indoors at Tim Maier’s farm shed, 525 NW 190 Road.

Barton County Wheat Demonstration Plot Field Day is May 18th

As the Cottonwood Extension District
completed its Walk Kansas programing, a part of the program will be featured at
an upcoming community event.

MED instead of MEDS, a program
that helps introduce the health benefits of a Mediterranean diet, will be
featured at noon, May 24, at the extension district office at 601 Main.

“We have had
some good discussions after the webinars and taste-tested a few recipes,” said family
and consumer wellness agent Monique Koerner.

The program was featured in watch
parties during Walk Kansas, and Koerner said she hopes to spur additional
interest with the upcoming session.

“To kind
of wrap up Walk Kansas, we're going to be doing a Mediterranean taste-testing
party,” she said. “The MED instead of MEDS program is basically focusing on
your diet.”

The program
helps participants focus on healthy eating, which can stave off the need for
medical interventions.

“Some of
those things that they have included is, for instance, eating lots of fruits
and vegetables,” Koerner said. “Research shows that if you have nine or more servings
of fruits and vegetables, it results in a 60 percent reduction in
cardiovascular disease.”

She said
the significant impact could be a motivator to try the diet.

“More
aspects of the program are eating whole grains, eating more fish and seafood,
eating nuts and seeds for snacks, replacing solid fats with olive oil, using
herbs and spices,” Koerner said. “And then, of course, they also throw in there
things like physical activity, enjoying your meals, really focusing on family
and friends and slowing down the mindful eating and then limiting sugar.”

The
webinars provided different focuses, with practical ways to incorporate a Mediterranean
diet.

“Sometimes
it can be overwhelming when we think about having to change our whole diet,”
Koerner said. “But really, you can take bits and pieces out of this. And I
think it's important to maybe try smaller steps along the way rather than
trying to overhaul everything in our lives all at once. Because then it gets
overwhelming. And we tend to slide back into our old routines.”

Overall
the program provided a continuum for users to follow.

“It's not
that you have to do this or have to do that,” Koerner said. “It's a look at
your whole menu and where could you maybe stick a few more, fish meals, or
maybe switch up your snacks to eat a fruit or a vegetable or nuts or seeds, rather
than some of those sweet treats.”

“It's
eat more of this and less of this. So, it's not like you have to cut a certain
thing out of your diet. And I think That's where we kind of get into trouble
too. If we remove all of the good things out of our diet, or we remove certain
food crew or something we like, then we tend to fall back the other way, when
we have a little bit of stress or some little hiccup in life happens.”

Other topics
include meal planning, using leftovers, reducing food waste and portion sizes, she
said.

And Koerner
will present some of the best “tips, tricks and hacks,” she said during the
upcoming event.

RSVPs
are required and can be made by contacting the Cottonwood Extension District at
(785) 628-9430.

<div><iframe title="Area residents offered opportunity to explore MED instead of Meds" 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=f7bpj-140736f-pb&from=pb6admin&square=1&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&logo_link=podcast_page&btn-skin=60a0c8&size=300" allowfullscreen=""></iframe></div>By JAMES BELL Hays PostAs the Cottonwood Extension District
completed its Walk Kansas programing, a part of the program will be featured at
an upcoming community event.MED instead of MEDS, a program
that helps introduce the health benefits of a Mediterranean diet, will be
featured at noon, May 24, at the extension district office at 601 Main.“We have had
some good discussions after the webinars and taste-tested a few recipes,” said family
and consumer wellness agent Monique Koerner.The program was featured in watch
parties during Walk Kansas, and Koerner said she hopes to spur additional
interest with the upcoming session.“To kind
of wrap up Walk Kansas, we're going to be doing a Mediterranean taste-testing
party,” she said. “The MED instead of MEDS program is basically focusing on
your diet.”The program
helps participants focus on healthy eating, which can stave off the need for
medical interventions.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/5/1683829012182.jpeg" alt="Courtesy image" />
 <figcaption>Courtesy image</figcaption>
 </figure>“Some of
those things that they have included is, for instance, eating lots of fruits
and vegetables,” Koerner said. “Research shows that if you have nine or more servings
of fruits and vegetables, it results in a 60 percent reduction in
cardiovascular disease.”She said
the significant impact could be a motivator to try the diet.“More
aspects of the program are eating whole grains, eating more fish and seafood,
eating nuts and seeds for snacks, replacing solid fats with olive oil, using
herbs and spices,” Koerner said. “And then, of course, they also throw in there
things like physical activity, enjoying your meals, really focusing on family
and friends and slowing down the mindful eating and then limiting sugar.”The
webinars provided different focuses, with practical ways to incorporate a Mediterranean
diet.“Sometimes
it can be overwhelming when we think about having to change our whole diet,”
Koerner said. “But really, you can take bits and pieces out of this. And I
think it's important to maybe try smaller steps along the way rather than
trying to overhaul everything in our lives all at once. Because then it gets
overwhelming. And we tend to slide back into our old routines.”Overall
the program provided a continuum for users to follow.“It's not
that you have to do this or have to do that,” Koerner said. “It's a look at
your whole menu and where could you maybe stick a few more, fish meals, or
maybe switch up your snacks to eat a fruit or a vegetable or nuts or seeds, rather
than some of those sweet treats.”“It's
eat more of this and less of this. So, it's not like you have to cut a certain
thing out of your diet. And I think That's where we kind of get into trouble
too. If we remove all of the good things out of our diet, or we remove certain
food crew or something we like, then we tend to fall back the other way, when
we have a little bit of stress or some little hiccup in life happens.”Other topics
include meal planning, using leftovers, reducing food waste and portion sizes, she
said.And Koerner
will present some of the best “tips, tricks and hacks,” she said during the
upcoming event.RSVPs
are required and can be made by contacting the Cottonwood Extension District at
(785) 628-9430.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/5/1683828383563.jpg" alt="Courtesy Pixabay" />
 <figcaption>Courtesy Pixabay</figcaption>
 </figure>

🎙 Area residents offered opportunity to explore MED instead of MEDS

The first Wheat Rx field day will be offered from 8 a.m. to 1 p.m.&nbsp;Thursday, May 25 at the Agricultural Research Center in Hays, 1232 240th Ave.

This is a collaboration between K-State Research &amp; Extension and the Kansas Wheat Commission.

Growers and anyone interested will have the opportunity to see hands-on the most updated research on growing high-yield, high-quality, economically feasible wheat.

Crop walks include breeding nurseries, long-term fertility and tillage experiments, improved agronomy management and disease control trials, finishing up with an inside talk about recent economics of wheat production.

Attendance is free but registration is requested at <a href="https://kswheat.com/events/wheat-rx-hays">https://kswheat.com/events/wheat-rx-hays</a> for headcount a light breakfast and a lunch meal will be provided.

• 8 a.m. — Coffee and registration • 8:40 a.m. — Meeting kickoff and quick overview – Aaron Harries • 9 to 9:30 am: Guorong Zhang: Wheat research for western Kansas • 9:40 – 10:10 am: Augustine Obour: What we have learned after 48 years of tillage and N fertility management research • 10:20 – 10:50 a.m.: Romulo Lollato: Wheat agronomy intensification for combined food security and environmental stewardship • 10:50 – 11:20 a.m.: Kelsey Onofre: Wheat disease update and management • 11:30 a.m. — Lucas Haag: Economics of wheat production • noon — lunch RSVP requested at https://kswheat.com/events/wheat-rx-hays

If you have any questions, give me a call at the Cottonwood Extension District office in Hays.

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.

The first Wheat Rx field day will be offered from 8 a.m. to 1 p.m.&nbsp;Thursday, May 25 at the Agricultural Research Center in Hays, 1232 240th Ave.This is a collaboration between K-State Research &amp; Extension and the Kansas Wheat Commission.Growers and anyone interested will have the opportunity to see hands-on the most updated research on growing high-yield, high-quality, economically feasible wheat.Crop walks include breeding nurseries, long-term fertility and tillage experiments, improved agronomy management and disease control trials, finishing up with an inside talk about recent economics of wheat production.Attendance is free but registration is requested at <a href="https://kswheat.com/events/wheat-rx-hays">https://kswheat.com/events/wheat-rx-hays</a> for headcount a light breakfast and a lunch meal will be provided.• 8 a.m. — Coffee and registration • 8:40 a.m. — Meeting kickoff and quick overview – Aaron Harries • 9 to 9:30 am: Guorong Zhang: Wheat research for western Kansas • 9:40 – 10:10 am: Augustine Obour: What we have learned after 48 years of tillage and N fertility management research • 10:20 – 10:50 a.m.: Romulo Lollato: Wheat agronomy intensification for combined food security and environmental stewardship • 10:50 – 11:20 a.m.: Kelsey Onofre: Wheat disease update and management • 11:30 a.m. — Lucas Haag: Economics of wheat production • noon — lunch RSVP requested at https://kswheat.com/events/wheat-rx-haysIf you have any questions, give me a call at the Cottonwood Extension District office in Hays.Stacy Campbell is a crop production extension agent in the Cottonwood District, which includes Barton and Ellis counties, for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

CAMPBELL: Wheat Rx Field Day – May 25 Hays

By MONIQUE KOERNER KSRE Cottonwood Dist.&nbsp;

I’m writing this article on May Day! I was always excited for May Day when I was a kid because my mother and I had a tradition. 

I would make construction paper baskets and then we would go around Hays looking for flowers such as tulips and lilacs that were blooming. We would knock on doors and politely ask the homes occupant if we could snip a couple of flowers for our May Day baskets. Most of the time people were happy to help. Then we would place the flowers and some other sweet treats in my home-made construction paper baskets and take them to a few friends and my teachers. With May Day baskets, you ring the door bell and then leave to allow the basket to be an anonymous gift for the recipient. I was always so excited to go to school the next day and see if my teachers and friends enjoyed their May Day baskets. I enjoyed showing my children how to make the baskets and deliver them when they were young also.

I share this story because May is also Mental Health Awareness month. This story brings to light many things we can do for our mental health. If you feel like you’re stuck in a rut mentally and emotionally, a few simple changes may help you break free:

• Take media breaks. Limit how much you are watching, reading, or listening to news stories and social media. Instead, get outside and enjoy the sunshine, warmth and breeze.

• Take care of your body. Get plenty of sleep, eat a healthy, balanced diet and exercise regularly.

• Make time to unwind. Try to do some other activities you enjoy.

• Connect with others. Do something kind for someone.

Making May Day baskets can incorporate many of these items such as getting outside and enjoying nature or get some exercise, connecting with others, and doing enjoyable activities. Giving to others can help you change your mindset.

May Day baskets can also be a wonderful parent-child activity to do together. What better way to help a parent or child’s mental health then spending time together doing something fun and meaningful? If you do it yearly, it can become a tradition. Traditions within families help children feel a sense of belonging and worth.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>By MONIQUE KOERNER KSRE Cottonwood Dist.&nbsp;I’m writing this article on May Day! I was always excited for May Day when I was a kid because my mother and I had a tradition. I would make construction paper baskets and then we would go around Hays looking for flowers such as tulips and lilacs that were blooming. We would knock on doors and politely ask the homes occupant if we could snip a couple of flowers for our May Day baskets. Most of the time people were happy to help. Then we would place the flowers and some other sweet treats in my home-made construction paper baskets and take them to a few friends and my teachers. With May Day baskets, you ring the door bell and then leave to allow the basket to be an anonymous gift for the recipient. I was always so excited to go to school the next day and see if my teachers and friends enjoyed their May Day baskets. I enjoyed showing my children how to make the baskets and deliver them when they were young also.I share this story because May is also Mental Health Awareness month. This story brings to light many things we can do for our mental health. If you feel like you’re stuck in a rut mentally and emotionally, a few simple changes may help you break free:• Take media breaks. Limit how much you are watching, reading, or listening to news stories and social media. Instead, get outside and enjoy the sunshine, warmth and breeze.• Take care of your body. Get plenty of sleep, eat a healthy, balanced diet and exercise regularly.• Make time to unwind. Try to do some other activities you enjoy.• Connect with others. Do something kind for someone.Making May Day baskets can incorporate many of these items such as getting outside and enjoying nature or get some exercise, connecting with others, and doing enjoyable activities. Giving to others can help you change your mindset.May Day baskets can also be a wonderful parent-child activity to do together. What better way to help a parent or child’s mental health then spending time together doing something fun and meaningful? If you do it yearly, it can become a tradition. Traditions within families help children feel a sense of belonging and worth.Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu.

KOERNER: It's May!

I love getting to highlight all of the different projects that 4-H offers! While livestock is usually the first thing that people think of, I have highlighted eighteen projects over the last few weeks and, while several have been related to agriculture, none have been our livestock projects.

This week I am starting off with the Rabbit project! Rabbits are a great small animal project and help teach animal science and responsibility as well as a multitude of specific features of different breeds, and grooming and showmanship. I had no idea there were so many types of rabbits! Additionally, youth can experience learning to judge rabbits.

Another small species project is poultry. While we generally think of chickens, the poultry project can include turkeys, geese, and ducks. Youth also have the opportunity to learn about other types of poultry, about eggs and candling, and can experience learning to poultry judge.

Nearly everyone has had a pet at some point and learning responsibility for feeding and care is a big deal! The Pet project lets 4-H youth explore different types of pets and how to care for a variety from fish to cats. Youth learn about potential hazards for pets in the home, about nutritional needs, and about diseases and symptoms. This is a great project for kids who want to explore the first steps of veterinary science.

Like any animal, the more that rabbits, poultry, and most pets are handled, the easier it is for youth to showcase their animal and what they have learned while gaining confidence and practicing communication skills in talking to a judge.

If you are interested in learning more about these or other 4-H projects, check out <a href="https://cottonwood.k-state.edu/ellis-county4h/">kansas4-h.org</a> in the <a href="https://cottonwood.k-state.edu/ellis-county4h/ellis_projectResouces.html">Projects</a> section! All projects include communications skills, record keeping, career connections, and opportunities for leadership and community service!

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/2023/4/1682675861117.jpeg" alt="Michelle Beran&nbsp;&nbsp;is the 4-H Youth Development Agent in the Cottonwood Extension District." />
 <figcaption>Michelle Beran&nbsp;&nbsp;is the 4-H Youth Development Agent in the Cottonwood Extension District.</figcaption>
 </figure>I love getting to highlight all of the different projects that 4-H offers! While livestock is usually the first thing that people think of, I have highlighted eighteen projects over the last few weeks and, while several have been related to agriculture, none have been our livestock projects.This week I am starting off with the Rabbit project! Rabbits are a great small animal project and help teach animal science and responsibility as well as a multitude of specific features of different breeds, and grooming and showmanship. I had no idea there were so many types of rabbits! Additionally, youth can experience learning to judge rabbits.Another small species project is poultry. While we generally think of chickens, the poultry project can include turkeys, geese, and ducks. Youth also have the opportunity to learn about other types of poultry, about eggs and candling, and can experience learning to poultry judge.Nearly everyone has had a pet at some point and learning responsibility for feeding and care is a big deal! The Pet project lets 4-H youth explore different types of pets and how to care for a variety from fish to cats. Youth learn about potential hazards for pets in the home, about nutritional needs, and about diseases and symptoms. This is a great project for kids who want to explore the first steps of veterinary science.Like any animal, the more that rabbits, poultry, and most pets are handled, the easier it is for youth to showcase their animal and what they have learned while gaining confidence and practicing communication skills in talking to a judge.If you are interested in learning more about these or other 4-H projects, check out <a href="https://cottonwood.k-state.edu/ellis-county4h/">kansas4-h.org</a> in the <a href="https://cottonwood.k-state.edu/ellis-county4h/ellis_projectResouces.html">Projects</a> section! All projects include communications skills, record keeping, career connections, and opportunities for leadership and community service!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: Rabbits, poultry and pet projects for 4-H

By&nbsp; STACY CAMPBELL Cottonwood Extension District

Alfalfa weevil activity began early this year for our Oklahoma 
neighbors and it appears that degree day accumulation for Kansas alfalfa
 weevils is well ahead of normal for most locations in the state. Only 
northwest Kansas is at or slightly behind normal. There were reports of 
treatable infestations in south-central Kansas during the last week of 
March and getting towards the middle of April, fields are being treated,
 or close to being treated, in the central, southeast, and northeast 
regions of the state.

Alfalfa weevil degree days are a great way 
to estimate what might be going on in the field and serve as a useful 
tool to know when to time scouting. Alfalfa weevil eggs begin hatching 
after 300 degree days have accumulated (Table 2). Since we cannot 
determine if the eggs present were laid the previous fall or the current
 spring, in Kansas, scouting should start after 180 degree days have 
accumulated starting from January 1.

Be aware of insecticide resistance While
 warmer spring temperatures have allowed for faster alfalfa weevil 
development, at the same time in some areas dramatic temperature 
fluctuations have slowed down alfalfa growth making the plants unable to
 keep up with feeding damage. In shorter fields, between 3 and 7 inches 
tall, treatment may be warranted when feeding is evident on the top inch
 of growth and 1 to 2 larvae are present. If a field is treated, it is 
important to verify that the expected amount of control was achieved. In
 2020, populations of alfalfa weevil resistant to lambda-cyhalothrin 
were verified in northwest and southwest Kansas as well as Oklahoma. 
While this resistance has not appeared to become a widespread problem 
for Kansas producers, Oklahoma continues to have resistance statewide 
and it appears resistance to zeta-cypermethrin is developing there. 
There are numerous products available for alfalfa weevil control in 
Kansas. When making management decisions it is important to rotate modes
 of action as this is an effective way to prevent the development of 
resistance.

For the most up-to-date alfalfa weevil degree day 
accumulations, visit the Kansas Mesonet Alfalfa Weevil Degree Day 
Calculator (https://mesonet.k-state.edu/agriculture/degreedays/). For a 
complete guide to alfalfa weevil management recommendations please refer
 to the 2023 Alfalfa Insect Pest Management Guide.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="Stacy Campbell&nbsp;" />
 <figcaption>Stacy Campbell&nbsp;</figcaption>
 </figure>By&nbsp; STACY CAMPBELL Cottonwood Extension DistrictAlfalfa weevil activity began early this year for our Oklahoma 
neighbors and it appears that degree day accumulation for Kansas alfalfa
 weevils is well ahead of normal for most locations in the state. Only 
northwest Kansas is at or slightly behind normal. There were reports of 
treatable infestations in south-central Kansas during the last week of 
March and getting towards the middle of April, fields are being treated,
 or close to being treated, in the central, southeast, and northeast 
regions of the state.Alfalfa weevil degree days are a great way 
to estimate what might be going on in the field and serve as a useful 
tool to know when to time scouting. Alfalfa weevil eggs begin hatching 
after 300 degree days have accumulated (Table 2). Since we cannot 
determine if the eggs present were laid the previous fall or the current
 spring, in Kansas, scouting should start after 180 degree days have 
accumulated starting from January 1.Be aware of insecticide resistance While
 warmer spring temperatures have allowed for faster alfalfa weevil 
development, at the same time in some areas dramatic temperature 
fluctuations have slowed down alfalfa growth making the plants unable to
 keep up with feeding damage. In shorter fields, between 3 and 7 inches 
tall, treatment may be warranted when feeding is evident on the top inch
 of growth and 1 to 2 larvae are present. If a field is treated, it is 
important to verify that the expected amount of control was achieved. In
 2020, populations of alfalfa weevil resistant to lambda-cyhalothrin 
were verified in northwest and southwest Kansas as well as Oklahoma. 
While this resistance has not appeared to become a widespread problem 
for Kansas producers, Oklahoma continues to have resistance statewide 
and it appears resistance to zeta-cypermethrin is developing there. 
There are numerous products available for alfalfa weevil control in 
Kansas. When making management decisions it is important to rotate modes
 of action as this is an effective way to prevent the development of 
resistance.For the most up-to-date alfalfa weevil degree day 
accumulations, visit the Kansas Mesonet Alfalfa Weevil Degree Day 
Calculator (https://mesonet.k-state.edu/agriculture/degreedays/). For a 
complete guide to alfalfa weevil management recommendations please refer
 to the 2023 Alfalfa Insect Pest Management Guide.Stacy Campbell 
is a Crop Production Extension agent in the Cottonwood District (which 
includes Barton and Ellis counties) for K-State Research and Extension. 
You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

CAMPBELL: Monitor alfalfa weevils using degree days, scouting

What is motivation? It can be what drives you to maintain or achieve goals. Or, you might say it is a form of desire. It is important to know where your motivation comes from. It could be external things that motivate you or internal desires that drive you.

External motivators are usually what you rely on when it comes to exercise. Think of a carrot and a stick. You lure yourself to exercise with the carrot — “You’ll lose weight!” — or you hit yourself with an invisible stick — “You’ll get fat if you don’t exercise!” With this type of motivation, you are not exercising because you like it. Rather, it will result in what you want sometime in the future.

Extrinsic motivation is not always bad, if it works. But what if it doesn’t give you what you want? What if you don’t have genetics to achieve a certain size or weight? What if you can’t exercise enough to get the bathing suit body you want? This is when motivation slides.

There is another type of motivation that is internal, something that is important to you now and not some future goal. Perhaps your motivation is that exercise feels good, it helps relieve stress, and as your body gets stronger you can do more than you did before.

Identify some things that you value most in your life and think about how sitting less and moving more can contribute to those values. Some examples: “I value being a productive employee and I know that taking a daily walk helps me feel less stressed and more focused at work. “I value time with my grandchildren. I know that stretching, doing strengthening exercises and walking will help me be more active with them.”

External motivators can be fleeting, but internal motivators have staying power. This week, focus on your values and what motivates you from within.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>What is motivation? It can be what drives you to maintain or achieve goals. Or, you might say it is a form of desire. It is important to know where your motivation comes from. It could be external things that motivate you or internal desires that drive you.External motivators are usually what you rely on when it comes to exercise. Think of a carrot and a stick. You lure yourself to exercise with the carrot — “You’ll lose weight!” — or you hit yourself with an invisible stick — “You’ll get fat if you don’t exercise!” With this type of motivation, you are not exercising because you like it. Rather, it will result in what you want sometime in the future.Extrinsic motivation is not always bad, if it works. But what if it doesn’t give you what you want? What if you don’t have genetics to achieve a certain size or weight? What if you can’t exercise enough to get the bathing suit body you want? This is when motivation slides.There is another type of motivation that is internal, something that is important to you now and not some future goal. Perhaps your motivation is that exercise feels good, it helps relieve stress, and as your body gets stronger you can do more than you did before.Identify some things that you value most in your life and think about how sitting less and moving more can contribute to those values. Some examples: “I value being a productive employee and I know that taking a daily walk helps me feel less stressed and more focused at work. “I value time with my grandchildren. I know that stretching, doing strengthening exercises and walking will help me be more active with them.”External motivators can be fleeting, but internal motivators have staying power. This week, focus on your values and what motivates you from within.Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

KOERNER: Motivation – internal or external?

I am going to take a brief break today from our 4-H project highlights to focus on a crucial part of 4-H learning – our volunteers!

April 16 -22 is National Volunteer Week and it is one of many times that it is important to recognize and thank the many people who help Extension in providing learning opportunities for 4-H youth.&nbsp;

We have eight 4-H clubs across Barton County&nbsp;and eight in Ellis County&nbsp;<a></a>and each of them have 2-3 registered volunteers who serve as club leaders. They are actively involved in shaping a young person’s experience in 4-H by teaching parliamentary procedure, demonstrating teamwork and communication, and sharing information.&nbsp;

Additionally, we have several volunteers who work with specific project areas to teach skills from the shooting sports project to foods and nutrition. Sharing their skills and expertise shows youth&nbsp;the importance of giving back to their community and how to share something they are interested in for a lifetime.

Leaders for 4-H Livestock, Junior Leaders, 4-H Ambassadors, and 4-H Council provide older youth with opportunities to expand their leadership and communication skills with guidance and experience.&nbsp;

Two other important groups&nbsp;of volunteers are definitely related to the county fair! Fair superintendents assist the judging process, display exhibits, answer questions, and provide a positive environment during the fair. Additionally, the Barton County Fair Association is a group of volunteers with a goal to provide a fun, family-oriented event to showcase 4-H and agriculture in our communities. They spend countless hours planning, repairing, and organizing so many details!

If you would like to know more about serving as a volunteer in any of these capacities, get in contact with me! Having a positive impact on the youth in our communities is challenging,&nbsp;enlightening, and FUN!&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&nbsp;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/2022/11/1668177490614.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>I am going to take a brief break today from our 4-H project highlights to focus on a crucial part of 4-H learning – our volunteers!April 16 -22 is National Volunteer Week and it is one of many times that it is important to recognize and thank the many people who help Extension in providing learning opportunities for 4-H youth.&nbsp;We have eight 4-H clubs across Barton County&nbsp;and eight in Ellis County&nbsp;<a></a>and each of them have 2-3 registered volunteers who serve as club leaders. They are actively involved in shaping a young person’s experience in 4-H by teaching parliamentary procedure, demonstrating teamwork and communication, and sharing information.&nbsp;Additionally, we have several volunteers who work with specific project areas to teach skills from the shooting sports project to foods and nutrition. Sharing their skills and expertise shows youth&nbsp;the importance of giving back to their community and how to share something they are interested in for a lifetime.Leaders for 4-H Livestock, Junior Leaders, 4-H Ambassadors, and 4-H Council provide older youth with opportunities to expand their leadership and communication skills with guidance and experience.&nbsp;Two other important groups&nbsp;of volunteers are definitely related to the county fair! Fair superintendents assist the judging process, display exhibits, answer questions, and provide a positive environment during the fair. Additionally, the Barton County Fair Association is a group of volunteers with a goal to provide a fun, family-oriented event to showcase 4-H and agriculture in our communities. They spend countless hours planning, repairing, and organizing so many details!If you would like to know more about serving as a volunteer in any of these capacities, get in contact with me! Having a positive impact on the youth in our communities is challenging,&nbsp;enlightening, and FUN!&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&nbsp;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: Thankful for our 4-H volunteers

By STACY CAMPBELL Cottonwood Extension District

Several K-State Research &amp; Extension Districts will be offering a Hazardous&nbsp;Occupation Safety Training in&nbsp;Agriculture or&nbsp;Tractor and Farm Safety Course&nbsp;on Saturday,&nbsp;April&nbsp;22, from 8 a.m. to 5 p.m. in Hill City&nbsp;High School Cafeteria, 1&nbsp;Ringneck&nbsp;Drive.&nbsp;

The United States Department of Labor requires youth 14 – 15 years of age attend this safety training in order to work on a farm for someone other than their parents.&nbsp; However, there are several cases where youth may be required to take the training even though they are working on the “family farm.” For instance, if the parent is a partner or member of a farm corporation or if the youth is legally employed by grandparents, the law requires youth participate in the course.&nbsp; Any employer who plans to hire youth under 16 years of age must make sure they attend this tractor and farm safety course.&nbsp;&nbsp;&nbsp;

Certification will be presented to participants who meet all of the following. Attend the entire session, complete all assig<a></a>nments, successfully complete tractor safety exam, safely demonstrate the ability to operate a tractor and all its controls according to safe operating procedures under the supervision of a parent or employer, youth ages 14-15 years (others will receive certification at the time they turn 14).&nbsp; There is a $10 fee to attend and&nbsp;RSVP is requested&nbsp;by&nbsp;Monday, April&nbsp;17.&nbsp;Thank you to our sponsors in helping to off set the cost of this course.&nbsp;People’s State Bank&nbsp;and Thunder&nbsp;LinnerMemorial Fund!&nbsp;This program is being offered and taught by Extension Agents in theCottonwood,&nbsp;Twin Creeks, Golden Prairie and Phillips/Rooks Extension Districts. &nbsp;To register contact&nbsp;or come by&nbsp;any of the above Extension Districts by&nbsp;Monday,&nbsp;April&nbsp;17.&nbsp;Participants will also need to&nbsp;pickup&nbsp;their manual before the course.&nbsp;

Note if prior arrangements are made with Stacy Campbell at the Hays office 785-628-9430 participants from Ellis and Trego Counties are welcome to ride to Hill City with me.&nbsp;

Stacy Campbell is a&nbsp;Crop Production&nbsp;agent in the Cottonwood District (which includes Barton&nbsp;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.

By STACY CAMPBELL Cottonwood Extension DistrictSeveral K-State Research &amp; Extension Districts will be offering a Hazardous&nbsp;Occupation Safety Training in&nbsp;Agriculture or&nbsp;Tractor and Farm Safety Course&nbsp;on Saturday,&nbsp;April&nbsp;22, from 8 a.m. to 5 p.m. in Hill City&nbsp;High School Cafeteria, 1&nbsp;Ringneck&nbsp;Drive.&nbsp;The United States Department of Labor requires youth 14 – 15 years of age attend this safety training in order to work on a farm for someone other than their parents.&nbsp; However, there are several cases where youth may be required to take the training even though they are working on the “family farm.” For instance, if the parent is a partner or member of a farm corporation or if the youth is legally employed by grandparents, the law requires youth participate in the course.&nbsp; Any employer who plans to hire youth under 16 years of age must make sure they attend this tractor and farm safety course.&nbsp;&nbsp;&nbsp;Certification will be presented to participants who meet all of the following. Attend the entire session, complete all assig<a></a>nments, successfully complete tractor safety exam, safely demonstrate the ability to operate a tractor and all its controls according to safe operating procedures under the supervision of a parent or employer, youth ages 14-15 years (others will receive certification at the time they turn 14).&nbsp; There is a $10 fee to attend and&nbsp;RSVP is requested&nbsp;by&nbsp;Monday, April&nbsp;17.&nbsp;Thank you to our sponsors in helping to off set the cost of this course.&nbsp;People’s State Bank&nbsp;and Thunder&nbsp;LinnerMemorial Fund!&nbsp;This program is being offered and taught by Extension Agents in theCottonwood,&nbsp;Twin Creeks, Golden Prairie and Phillips/Rooks Extension Districts. &nbsp;To register contact&nbsp;or come by&nbsp;any of the above Extension Districts by&nbsp;Monday,&nbsp;April&nbsp;17.&nbsp;Participants will also need to&nbsp;pickup&nbsp;their manual before the course.&nbsp;Note if prior arrangements are made with Stacy Campbell at the Hays office 785-628-9430 participants from Ellis and Trego Counties are welcome to ride to Hill City with me.&nbsp;Stacy Campbell is a&nbsp;Crop Production&nbsp;agent in the Cottonwood District (which includes Barton&nbsp;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.

Tractor and farm safety course is this month in Hill City

As the weather warms up, it is the perfect time to get outside and spend some time with your children or grandchildren. Time spent outside is good not only for&nbsp;your&nbsp;children’s ability to be physically active&nbsp;it is also&nbsp;valuable for their minds, as well.&nbsp;There are many benefits when adults spend time with children, and being outside makes the time even better. &nbsp;Shared experiences strengthen the bond between parents and children and improve the children’s emotional health which in turns encourages nurturing parent behaviors. &nbsp;There is something about the change in season and the fresh air that is good for everyone’s mental and physical health. &nbsp;Besides the environment, there is typically movement involved with being outdoors that is also good for physical and mental health.&nbsp;

So many things are happening outside this time of the year. &nbsp;Trees are growing, plants are no longer dormant, there are insects everywhere and other parts of the natural environment are starting to emerge. Getting outside is a really good opportunity to spend time with your family just having a good time.&nbsp;There can be so many good lessons in getting outside to explore nature and learn about science. &nbsp;Kids are instinctively attracted to nature study.

Outside play is usually less structured which allows for children to explore things&nbsp;they&nbsp;like to do as well as be creative. &nbsp;Unplanned activity gives your children an opportunity to&nbsp;lead the play.&nbsp;They are continually being told what to do and how to do it, so going outside opens up the possibilities for them to engage in self-directed play. Let them choose what they’re going to do. That’s really empowering for them.&nbsp;&nbsp;Following a child’s lead during play helps them respond better when&nbsp;you&nbsp;need to&nbsp;them to&nbsp;follow your directions.

Play&nbsp;is truly&nbsp;the work of early childhood.&nbsp;&nbsp;For children, they’re completely learning about their world through play. They are learning cause and effect – they are beginning to understand what happens if I do ‘this’, which&nbsp;builds their&nbsp;self-esteem.&nbsp;Children&nbsp;learn they can&nbsp;make&nbsp;things happen by exploring their world.&nbsp;It can be simple things, such as throwing rocks or drawing in the mud.&nbsp;Being outdoors is an easy way for children to learn&nbsp;they can make things happen.&nbsp;Parents can provide&nbsp;materials for play such as water, sand, chalk, outdoor paint, balls and bubbles.

Outdoor play&nbsp;provides an array of benefits for children’s development. Large motor skills are strengthened as well as coordination and balance. &nbsp;Having&nbsp;a&nbsp;regular outside time during the day teaches children about routines and can&nbsp;they&nbsp;<a></a>learn to&nbsp;anticipate the enjoyment of outside time. &nbsp;Finally, when exploring the outdoors children can have an opportunity to strengthen their social skills and make new friends. &nbsp;Being&nbsp;outside usually makes everyone feel better after the long cold winter. &nbsp;The sun and wind feel good but at the end of the day everyone is tired which leads to a good night’s rest. &nbsp;Time spent outside benefits everyone physically and mentally&nbsp;and is good stress relief!

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>As the weather warms up, it is the perfect time to get outside and spend some time with your children or grandchildren. Time spent outside is good not only for&nbsp;your&nbsp;children’s ability to be physically active&nbsp;it is also&nbsp;valuable for their minds, as well.&nbsp;There are many benefits when adults spend time with children, and being outside makes the time even better. &nbsp;Shared experiences strengthen the bond between parents and children and improve the children’s emotional health which in turns encourages nurturing parent behaviors. &nbsp;There is something about the change in season and the fresh air that is good for everyone’s mental and physical health. &nbsp;Besides the environment, there is typically movement involved with being outdoors that is also good for physical and mental health.&nbsp;So many things are happening outside this time of the year. &nbsp;Trees are growing, plants are no longer dormant, there are insects everywhere and other parts of the natural environment are starting to emerge. Getting outside is a really good opportunity to spend time with your family just having a good time.&nbsp;There can be so many good lessons in getting outside to explore nature and learn about science. &nbsp;Kids are instinctively attracted to nature study.Outside play is usually less structured which allows for children to explore things&nbsp;they&nbsp;like to do as well as be creative. &nbsp;Unplanned activity gives your children an opportunity to&nbsp;lead the play.&nbsp;They are continually being told what to do and how to do it, so going outside opens up the possibilities for them to engage in self-directed play. Let them choose what they’re going to do. That’s really empowering for them.&nbsp;&nbsp;Following a child’s lead during play helps them respond better when&nbsp;you&nbsp;need to&nbsp;them to&nbsp;follow your directions.Play&nbsp;is truly&nbsp;the work of early childhood.&nbsp;&nbsp;For children, they’re completely learning about their world through play. They are learning cause and effect – they are beginning to understand what happens if I do ‘this’, which&nbsp;builds their&nbsp;self-esteem.&nbsp;Children&nbsp;learn they can&nbsp;make&nbsp;things happen by exploring their world.&nbsp;It can be simple things, such as throwing rocks or drawing in the mud.&nbsp;Being outdoors is an easy way for children to learn&nbsp;they can make things happen.&nbsp;Parents can provide&nbsp;materials for play such as water, sand, chalk, outdoor paint, balls and bubbles.Outdoor play&nbsp;provides an array of benefits for children’s development. Large motor skills are strengthened as well as coordination and balance. &nbsp;Having&nbsp;a&nbsp;regular outside time during the day teaches children about routines and can&nbsp;they&nbsp;<a></a>learn to&nbsp;anticipate the enjoyment of outside time. &nbsp;Finally, when exploring the outdoors children can have an opportunity to strengthen their social skills and make new friends. &nbsp;Being&nbsp;outside usually makes everyone feel better after the long cold winter. &nbsp;The sun and wind feel good but at the end of the day everyone is tired which leads to a good night’s rest. &nbsp;Time spent outside benefits everyone physically and mentally&nbsp;and is good stress relief!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: Get outside and play

Crabgrass preventers are another name for preemergence herbicides that prevent crabgrass seeds from developing into mature plants. Many people have a somewhat foggy idea of how they work and assume they kill the weed seed.&nbsp; Such is not the case. They do not kill the seed or even keep the seed from germinating but rather kill the young plant after it germinates.&nbsp; Therefore, they do not prevent germination but prevent emergence.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;

Crabgrass preventers are just that – preventers. With few exceptions they have no effect on existing crabgrass plants, so they must be applied before germination. Additionally, preventers do not last forever once applied to the soil.&nbsp; Microorganisms and natural processes begin to gradually break them down soon after they are applied. If some products are applied too early, they may have lost much of their strength by the time they are needed. Most crabgrass preventers are fairly ineffective after about 60 days, but there is considerable variation among products.&nbsp;

For most of Kansas, crabgrass typically begins to germinate around May 1 or a little later. April 15 is normally a good target date for applying preventer because it gives active ingredients time to evenly disperse in the soil before crabgrass germination starts.&nbsp; Even better, base timing on the bloom of ornamental plants. The Eastern Redbud tree is a good choice for this purpose. When the trees in your area approach full bloom, apply crabgrass preventer. A follow-up application will be needed about 8 weeks later unless you are using Dimension or Barricade.&nbsp;&nbsp;

Dimension and Barricade are the only two products that give season-long control of crabgrass from a single application. In fact, they can be applied earlier than April 15 and still have sufficient residual strength to last the season. Barricade can even be applied in late fall for crabgrass control the next season.&nbsp;

Dimension can be applied as early as March 1. Because of the added flexibility in timing, these products are favorites of lawn care companies who have many customers to service in the spring. Though Dimension is usually not applied as early as Barricade, it is the herbicide of choice if it must be applied later than recommended. It is the exception to the rule that preemergence herbicides do not kill existing weeds. Dimension can kill crabgrass as long as it is young (two- to three-leaf stage). Dimension is also the best choice if treating a lawn that was planted late last fall. Normally a preemergence herbicide is not recommended unless the lawn has been mowed two to four times. But Dimension is kind to young tall fescue, perennial ryegrass, and Kentucky bluegrass seedlings and some formulations can be applied as early as two weeks after the first sign of germination. However, read the label of the specific product you wish to use to ensure that this use is allowed. Lawns established in the fall can be safely treated with Dimension the following spring even if they have not been mowed.&nbsp;

Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at&nbsp;<a href="mailto:aboor@ksu.edu">aboor@ksu.edu</a>&nbsp;or calling 620-793-1910.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141354634.png" alt="Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District." />
 <figcaption>Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District.</figcaption>
 </figure>Crabgrass preventers are another name for preemergence herbicides that prevent crabgrass seeds from developing into mature plants. Many people have a somewhat foggy idea of how they work and assume they kill the weed seed.&nbsp; Such is not the case. They do not kill the seed or even keep the seed from germinating but rather kill the young plant after it germinates.&nbsp; Therefore, they do not prevent germination but prevent emergence.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Crabgrass preventers are just that – preventers. With few exceptions they have no effect on existing crabgrass plants, so they must be applied before germination. Additionally, preventers do not last forever once applied to the soil.&nbsp; Microorganisms and natural processes begin to gradually break them down soon after they are applied. If some products are applied too early, they may have lost much of their strength by the time they are needed. Most crabgrass preventers are fairly ineffective after about 60 days, but there is considerable variation among products.&nbsp;For most of Kansas, crabgrass typically begins to germinate around May 1 or a little later. April 15 is normally a good target date for applying preventer because it gives active ingredients time to evenly disperse in the soil before crabgrass germination starts.&nbsp; Even better, base timing on the bloom of ornamental plants. The Eastern Redbud tree is a good choice for this purpose. When the trees in your area approach full bloom, apply crabgrass preventer. A follow-up application will be needed about 8 weeks later unless you are using Dimension or Barricade.&nbsp;&nbsp;Dimension and Barricade are the only two products that give season-long control of crabgrass from a single application. In fact, they can be applied earlier than April 15 and still have sufficient residual strength to last the season. Barricade can even be applied in late fall for crabgrass control the next season.&nbsp;Dimension can be applied as early as March 1. Because of the added flexibility in timing, these products are favorites of lawn care companies who have many customers to service in the spring. Though Dimension is usually not applied as early as Barricade, it is the herbicide of choice if it must be applied later than recommended. It is the exception to the rule that preemergence herbicides do not kill existing weeds. Dimension can kill crabgrass as long as it is young (two- to three-leaf stage). Dimension is also the best choice if treating a lawn that was planted late last fall. Normally a preemergence herbicide is not recommended unless the lawn has been mowed two to four times. But Dimension is kind to young tall fescue, perennial ryegrass, and Kentucky bluegrass seedlings and some formulations can be applied as early as two weeks after the first sign of germination. However, read the label of the specific product you wish to use to ensure that this use is allowed. Lawns established in the fall can be safely treated with Dimension the following spring even if they have not been mowed.&nbsp;Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at&nbsp;<a href="mailto:aboor@ksu.edu">aboor@ksu.edu</a>&nbsp;or calling 620-793-1910.&nbsp;

BOOR: Tips on preventing crabgrass in lawns

The&nbsp;good and&nbsp;bad&nbsp;processed foods are everywhere. The term “processed” applies to food that has been altered from a natural state in any way. Minimally processed foods can have a place in healthy diets. Examples include low-fat milk, precut fresh vegetables, frozen vegetables and fruit, roasted nuts, and whole-grain breads. Also, milk and juice that has been fortified with vitamin D and calcium, breakfast cereals with added fiber, canned vegetables, and canned fruits packed in water or natural juice can, and should be, part of a healthy diet, especially when fresh versions are not available or affordable.

Diets that are high in ultra-processed foods have been linked with higher risks of cardiovascular disease, type 2 diabetes, excess calorie intake, and weight gain. This is of great concern as nearly 60% of calories consumed in the U.S. are in the form of&nbsp;ultra-processed&nbsp;food.

Ultra-processed foods have gone through multiple processing, like heating, freezing, milling, dehydrating, and blanching. During these processes, the food’s structure is changed and often other ingredients are added. You will find ultra-processed foods in every food category and these are appealing because they are ready to eat, affordable, and tasty. Examples of ultra-processed foods include: packaged snacks, crackers, chips, cookies, pastries, candies, cakes, soda, packaged breads/rolls, sweetened cereals, boxed pasta and rice dishes, deli meats, hot dogs, sausage, instant soup mixes, and frozen ready-to-eat foods like pizza, entrees, side dishes, and desserts.

In today’s food environment, it is unrealistic to think you can avoid ultra-processed food entirely. Here are some helpful tips:&nbsp;

• Keep track of how much your diet is made up of these foods and then make a few healthier substitutions each week. •When you go to the grocery store, shop the perimeter. The center isles are likely to contain ultra-processed foods. •Prepare meals at home more often and use whole, unprocessed foods. Become an informed consumer and know what you are eating. •Read the ingredient list on food labels and look for added sugar, fat, and salt; substances that are not typically found in a kitchen like hydrogenated oils, colors, emulsifiers, thickeners; and chemical-sounding names you can’t pronounce. These are good indicators that the item is probably ultra-processed.

<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&nbsp;good and&nbsp;bad&nbsp;processed foods are everywhere. The term “processed” applies to food that has been altered from a natural state in any way. Minimally processed foods can have a place in healthy diets. Examples include low-fat milk, precut fresh vegetables, frozen vegetables and fruit, roasted nuts, and whole-grain breads. Also, milk and juice that has been fortified with vitamin D and calcium, breakfast cereals with added fiber, canned vegetables, and canned fruits packed in water or natural juice can, and should be, part of a healthy diet, especially when fresh versions are not available or affordable.Diets that are high in ultra-processed foods have been linked with higher risks of cardiovascular disease, type 2 diabetes, excess calorie intake, and weight gain. This is of great concern as nearly 60% of calories consumed in the U.S. are in the form of&nbsp;ultra-processed&nbsp;food.Ultra-processed foods have gone through multiple processing, like heating, freezing, milling, dehydrating, and blanching. During these processes, the food’s structure is changed and often other ingredients are added. You will find ultra-processed foods in every food category and these are appealing because they are ready to eat, affordable, and tasty. Examples of ultra-processed foods include: packaged snacks, crackers, chips, cookies, pastries, candies, cakes, soda, packaged breads/rolls, sweetened cereals, boxed pasta and rice dishes, deli meats, hot dogs, sausage, instant soup mixes, and frozen ready-to-eat foods like pizza, entrees, side dishes, and desserts.In today’s food environment, it is unrealistic to think you can avoid ultra-processed food entirely. Here are some helpful tips:&nbsp;• Keep track of how much your diet is made up of these foods and then make a few healthier substitutions each week. •When you go to the grocery store, shop the perimeter. The center isles are likely to contain ultra-processed foods. •Prepare meals at home more often and use whole, unprocessed foods. Become an informed consumer and know what you are eating. •Read the ingredient list on food labels and look for added sugar, fat, and salt; substances that are not typically found in a kitchen like hydrogenated oils, colors, emulsifiers, thickeners; and chemical-sounding names you can’t pronounce. These are good indicators that the item is probably ultra-processed.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: The good and the bad of processed foods

If you have been following me for the last few weeks, I have been highlighting some of the forty 4-H projects that are available in Kansas!&nbsp;This week’s project highlights Horticulture, Fiber Arts, and Geology which are all good reasons to get outside and explore!

The Horticulture project seems like it would be just be about gardening but the curriculum starts with when, where, and what to plant and continues through selling produce, studying pollination, and food industry careers. Along the way, youth learn about cool versus warm season vegetables, plant parts, and garden tools. Youth also explore seed varieties and preventative pest control. More and more families are interested in growing their own fruit and vegetables and Horticulture is a great project for families to work together!

I love to see the continued activity in our Fiber Arts projects. These include knitting, crochet, quilting, macramé, cross-stitch and other needle work, rug-making, and spinning and weaving. During a day camp last summer at Dilly &amp; Doc, youth used a stick from the yard to make the&nbsp;start of a macramé plant hanger which combined Fiber Arts and Horticulture! Learning about different fibers can provide opportunities to explore how a variety of yarns are made and dyed. More advanced 4-H members may purchase wool and dye it themselves before turning&nbsp;it&nbsp;<a></a>into an item as part of this project.&nbsp;

For youth who love to explore outdoors and always have a pocket full of treasures, the Geology project may be a great fit for them! 4-H Youth learn about rocks, minerals, and fossils. This begins in the local area and expands across Kansas and other regions as the project develops. In addition to collecting a variety of specimens, youth practice record-keeping as they log the location and type of each sample found. They also learn about geological formations as well as types and impacts of erosion. A state 4-H geology trip is scheduled each year in a different part of Kansas providing hands-on learning!

If you are interested in learning more about&nbsp;these or other&nbsp;4-H projects, check out kansas4-h.org in the Projects section!&nbsp;All projects include communications skills, record keeping,&nbsp;career connections,&nbsp;and opportunities for leadership and community service!

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668177490614.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>If you have been following me for the last few weeks, I have been highlighting some of the forty 4-H projects that are available in Kansas!&nbsp;This week’s project highlights Horticulture, Fiber Arts, and Geology which are all good reasons to get outside and explore!The Horticulture project seems like it would be just be about gardening but the curriculum starts with when, where, and what to plant and continues through selling produce, studying pollination, and food industry careers. Along the way, youth learn about cool versus warm season vegetables, plant parts, and garden tools. Youth also explore seed varieties and preventative pest control. More and more families are interested in growing their own fruit and vegetables and Horticulture is a great project for families to work together!I love to see the continued activity in our Fiber Arts projects. These include knitting, crochet, quilting, macramé, cross-stitch and other needle work, rug-making, and spinning and weaving. During a day camp last summer at Dilly &amp; Doc, youth used a stick from the yard to make the&nbsp;start of a macramé plant hanger which combined Fiber Arts and Horticulture! Learning about different fibers can provide opportunities to explore how a variety of yarns are made and dyed. More advanced 4-H members may purchase wool and dye it themselves before turning&nbsp;it&nbsp;<a></a>into an item as part of this project.&nbsp;For youth who love to explore outdoors and always have a pocket full of treasures, the Geology project may be a great fit for them! 4-H Youth learn about rocks, minerals, and fossils. This begins in the local area and expands across Kansas and other regions as the project develops. In addition to collecting a variety of specimens, youth practice record-keeping as they log the location and type of each sample found. They also learn about geological formations as well as types and impacts of erosion. A state 4-H geology trip is scheduled each year in a different part of Kansas providing hands-on learning!If you are interested in learning more about&nbsp;these or other&nbsp;4-H projects, check out kansas4-h.org in the Projects section!&nbsp;All projects include communications skills, record keeping,&nbsp;career connections,&nbsp;and opportunities for leadership and community service!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.