I love to bake on a cold, winter day because it seems to pick up my spirits. My latest interest is scones and with that I had some questions on ingredients and their purpose in baking.&nbsp;

I often get questions in the Extension office about baking soda and baking powder. The one thing you need to understand about baking soda and baking powder is that they are not the same thing. Baking soda is in baking powder, but they are not interchangeable items.&nbsp;

Baking soda&nbsp;is&nbsp;chemically known as sodium bicarbonate. It’s used to chemically leaven doughs and batters when it is mixed with an acid. Combining baking soda with an acid produces a chemical reaction that releases carbon dioxide gas which causes the food to expand and become fluffy. If you always have light and airy pancakes, that’s the baking soda at work.

Some may place baking soda in the refrigerator because it will absorb orders lingering in that environment. That is a great use for baking soda, but don’t use that baking soda for baking and cooking!

Baking soda is often labeled with a best by date of 18 to 24 months, but you can always test its effectivity by mixing&nbsp;1 1/2 teaspoons of baking soda in a bowl with 1 tablespoon of vinegar. It is still usable if it fizzes.

Baking soda becomes reactive when it’s exposed to acids (buttermilk, vinegar) and must be used right away otherwise the carbon dioxide-producing bubbles will begin to pop and result in a flat and dense product rather than something light and airy. So, it’s probably not a good idea to make and hold a batter for a long time. It’s better to use it right away (or at least within the hour)&nbsp;especially once the baking soda and acidic ingredient has been combined. Protecting those bubbles is also why you’ll want to mix batters lightly. Vigorous mixing will cause bubbles to break.

Baking powder<a></a>&nbsp;is a mixture of baking soda and powdered acids. It’s usually found in recipes that do not call for additional acids because it already contains acid. Like baking soda, it makes products rise by producing carbon dioxide gas; however, it does so in two phases. First, the baking soda in the powder along with one of the acids starts producing carbon dioxide bubbles when they’re mixed with wet ingredients. The second rising phase happens when the other powdery acid reacts with the remaining baking soda producing more bubbles when exposed to heat over 170°F. This two-phase rising method is known as double-acting. There are single-acting baking powders available; these powders only rise once during the heating stage of baking. Your recipe will specifically call for single-acting baking powder if needed. Most baking powders are usually double-acting.

Like baking soda, you can test it to see if it’s still effective. Put one teaspoon of baking powder in a small bowl and mix in one tablespoon of warm water. If the baking powder doesn’t fizz when wet, it’s no longer active and should be thrown out.

Baking powder is usually dated with a “best by” range of 18 to 24 months, but it will last indefinitely if it does not become contaminated. Contamination happens when the same measuring spoon is used to measure other ingredients before it’s used to measure the baking powder.

Don’t have baking powder? You can make your own. For every 1 teaspoon of baking powder, substitute: 1/4 teaspoon baking soda, 1/2 teaspoon cream of tartar, and 1/4 teaspoon cornstarch OR 1/4 teaspoon baking soda plus 1/2 cup buttermilk, sour milk or yogurt (for this substitution, you’ll want to decrease the liquid in the recipe by half)

All of these products should be stored in their original containers in a cool, dry place - not over your stove. The heat and moisture from cooking could chemically alter them.

I will be giving a presentation about scones on Friday, Feb. 25, at noon at the Extension Office, 601 Main, Hays. More information will be available soon.&nbsp;

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/4/1588274071306.jpeg" alt="Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District." />
 <figcaption>Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District.</figcaption>
 </figure>I love to bake on a cold, winter day because it seems to pick up my spirits. My latest interest is scones and with that I had some questions on ingredients and their purpose in baking.&nbsp;I often get questions in the Extension office about baking soda and baking powder. The one thing you need to understand about baking soda and baking powder is that they are not the same thing. Baking soda is in baking powder, but they are not interchangeable items.&nbsp;Baking soda&nbsp;is&nbsp;chemically known as sodium bicarbonate. It’s used to chemically leaven doughs and batters when it is mixed with an acid. Combining baking soda with an acid produces a chemical reaction that releases carbon dioxide gas which causes the food to expand and become fluffy. If you always have light and airy pancakes, that’s the baking soda at work.Some may place baking soda in the refrigerator because it will absorb orders lingering in that environment. That is a great use for baking soda, but don’t use that baking soda for baking and cooking!Baking soda is often labeled with a best by date of 18 to 24 months, but you can always test its effectivity by mixing&nbsp;1 1/2 teaspoons of baking soda in a bowl with 1 tablespoon of vinegar. It is still usable if it fizzes.Baking soda becomes reactive when it’s exposed to acids (buttermilk, vinegar) and must be used right away otherwise the carbon dioxide-producing bubbles will begin to pop and result in a flat and dense product rather than something light and airy. So, it’s probably not a good idea to make and hold a batter for a long time. It’s better to use it right away (or at least within the hour)&nbsp;especially once the baking soda and acidic ingredient has been combined. Protecting those bubbles is also why you’ll want to mix batters lightly. Vigorous mixing will cause bubbles to break.Baking powder<a></a>&nbsp;is a mixture of baking soda and powdered acids. It’s usually found in recipes that do not call for additional acids because it already contains acid. Like baking soda, it makes products rise by producing carbon dioxide gas; however, it does so in two phases. First, the baking soda in the powder along with one of the acids starts producing carbon dioxide bubbles when they’re mixed with wet ingredients. The second rising phase happens when the other powdery acid reacts with the remaining baking soda producing more bubbles when exposed to heat over 170°F. This two-phase rising method is known as double-acting. There are single-acting baking powders available; these powders only rise once during the heating stage of baking. Your recipe will specifically call for single-acting baking powder if needed. Most baking powders are usually double-acting.Like baking soda, you can test it to see if it’s still effective. Put one teaspoon of baking powder in a small bowl and mix in one tablespoon of warm water. If the baking powder doesn’t fizz when wet, it’s no longer active and should be thrown out.Baking powder is usually dated with a “best by” range of 18 to 24 months, but it will last indefinitely if it does not become contaminated. Contamination happens when the same measuring spoon is used to measure other ingredients before it’s used to measure the baking powder.Don’t have baking powder? You can make your own. For every 1 teaspoon of baking powder, substitute: 1/4 teaspoon baking soda, 1/2 teaspoon cream of tartar, and 1/4 teaspoon cornstarch OR 1/4 teaspoon baking soda plus 1/2 cup buttermilk, sour milk or yogurt (for this substitution, you’ll want to decrease the liquid in the recipe by half)All of these products should be stored in their original containers in a cool, dry place - not over your stove. The heat and moisture from cooking could chemically alter them.I will be giving a presentation about scones on Friday, Feb. 25, at noon at the Extension Office, 601 Main, Hays. More information will be available soon.&nbsp;​Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District. &nbsp;She can be reached at 785-628-9430 or at&nbsp;<a href="mailto:bunruh@ksu.edu">bunruh@ksu.edu</a>

UNRUH: Ingredients in baking

By RON WILSON Huck Boyd National Institute for Rural Development&nbsp;

When your business or organization needs to conduct a staff retreat, where do you go?&nbsp;Sometimes groups leave their town to go to a bigger city with lots of venue choices.&nbsp;

Today we’ll meet an Extension district whose staff chose to go in the opposite direction.&nbsp;&nbsp;They are choosing to hold their retreats in the smaller towns within their counties.&nbsp;&nbsp;&nbsp;

Donna Krug is the district director for the K-State Research and Extension Cottonwood District, comprised of Barton and Ellis Counties. She also serves as a family and consumer sciences agent for the district.&nbsp;

Donna grew up on a farm near Washington, Kansas. After graduating from K-State, she became a 4-H agent in Texas where her future husband, John, was attending chiropractic school. They married and came to back to Kansas where Donna became the family and consumer sciences agent in Barton County. John was a chiropractor in Great Bend for 32 years.&nbsp;

“As an Extension agent, I do a lot of health and wellness and nutrition classes,” Donna said. “I like sharing my knowledge on health and wellness, and I love the people who come to learn.”&nbsp;

She enjoys teaching Stay Strong, Stay Healthy workshops and has developed10 family and consumer sciences fact sheets focused on health and nutrition. She’s now teaching a sauerkraut making class.&nbsp;

“I recently did a fact sheet on taking a new look at fermented foods,” Donna said. “I shared it at a national meeting. The folks at Iowa State called and want me to come present it there.”&nbsp;

In 2017, Barton and Ellis counties joined together to form the Cottonwood district, and Donna became director. When county staffs join together as a new team, planning becomes especially important.&nbsp;

Donna recognized the need for a staff planning retreat and had a creative idea about where to conduct it. “So many of our activities take place in Hays or Great Bend,” she said.&nbsp;&nbsp;“Why not go to the outlying communities? I thought it would be good to reach out to the smaller towns in our counties.”&nbsp;&nbsp;&nbsp;

In the years since, the Cottonwood district has held its semiannual retreats in rural communities such as Hoisington, population 2,699; Ellinwood, population 2,131; Ellis, population 1,958; Claflin, population 645; and Catharine (including the surrounding area), population 113 people. Now, that’s rural.&nbsp;

“I reach out to the staff members who live in those areas and ask them to take the lead in planning those retreats,” Donna said. Such retreats typically involve a tour, meal, or fun activity plus a couple of hours of strategic program planning.&nbsp;

“Our 4-H agent Michelle Beran lives near Claflin,” Donna said. “She arranged for us to meet at the library and then walk to the pizza parlor.”&nbsp;

In Ellinwood, they learned about the Strengthsfinders program and toured the underground tunnels downtown. At Ellis, they visited a maker space.&nbsp;

“Our office professional in Hays, Theresa Meis, lives near Catharine,” Donna said. “She arranged for us to meet there and tour her beautiful church, and we also tried painting barn quilts.”&nbsp;

The retreat provides an opportunity for agents and staff to discuss program direction and practice staff development. “I always try to keep us focused on our mission statement,” Donna said. “At one meeting, I used Bill Snyder’s book on 16 goals for success and we shared how we could apply those to our work.”&nbsp;

She also organizes a joint meeting of Extension program development committees in both counties. “We share a meal, go over shared topics, and then break into our program development committees,” she said.&nbsp;

When your business or organization needs to conduct a staff retreat, where do you go?&nbsp;&nbsp;We’re thankful that Donna Krug and the K-State Research and Extension Cottonwood District chose to make a difference by reaching out to the smaller communities in their counties. As Donna said, “It validates that every community and every person is important.”&nbsp;

And there’s more. Donna played a pivotal role in rerouting a national bicycle trail to her hometown of Great Bend.&nbsp;&nbsp;We’ll learn about that next week.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/2/1644416317024.png" alt="Krug / Courtesy Huck Boyd Institute" />
 <figcaption>Krug / Courtesy Huck Boyd Institute</figcaption>
 </figure>By RON WILSON Huck Boyd National Institute for Rural Development&nbsp;When your business or organization needs to conduct a staff retreat, where do you go?&nbsp;Sometimes groups leave their town to go to a bigger city with lots of venue choices.&nbsp;Today we’ll meet an Extension district whose staff chose to go in the opposite direction.&nbsp;&nbsp;They are choosing to hold their retreats in the smaller towns within their counties.&nbsp;&nbsp;&nbsp;Donna Krug is the district director for the K-State Research and Extension Cottonwood District, comprised of Barton and Ellis Counties. She also serves as a family and consumer sciences agent for the district.&nbsp;Donna grew up on a farm near Washington, Kansas. After graduating from K-State, she became a 4-H agent in Texas where her future husband, John, was attending chiropractic school. They married and came to back to Kansas where Donna became the family and consumer sciences agent in Barton County. John was a chiropractor in Great Bend for 32 years.&nbsp;“As an Extension agent, I do a lot of health and wellness and nutrition classes,” Donna said. “I like sharing my knowledge on health and wellness, and I love the people who come to learn.”&nbsp;She enjoys teaching Stay Strong, Stay Healthy workshops and has developed10 family and consumer sciences fact sheets focused on health and nutrition. She’s now teaching a sauerkraut making class.&nbsp;“I recently did a fact sheet on taking a new look at fermented foods,” Donna said. “I shared it at a national meeting. The folks at Iowa State called and want me to come present it there.”&nbsp;In 2017, Barton and Ellis counties joined together to form the Cottonwood district, and Donna became director. When county staffs join together as a new team, planning becomes especially important.&nbsp;Donna recognized the need for a staff planning retreat and had a creative idea about where to conduct it. “So many of our activities take place in Hays or Great Bend,” she said.&nbsp;&nbsp;“Why not go to the outlying communities? I thought it would be good to reach out to the smaller towns in our counties.”&nbsp;&nbsp;&nbsp;In the years since, the Cottonwood district has held its semiannual retreats in rural communities such as Hoisington, population 2,699; Ellinwood, population 2,131; Ellis, population 1,958; Claflin, population 645; and Catharine (including the surrounding area), population 113 people. Now, that’s rural.&nbsp;“I reach out to the staff members who live in those areas and ask them to take the lead in planning those retreats,” Donna said. Such retreats typically involve a tour, meal, or fun activity plus a couple of hours of strategic program planning.&nbsp;“Our 4-H agent Michelle Beran lives near Claflin,” Donna said. “She arranged for us to meet at the library and then walk to the pizza parlor.”&nbsp;In Ellinwood, they learned about the Strengthsfinders program and toured the underground tunnels downtown. At Ellis, they visited a maker space.&nbsp;“Our office professional in Hays, Theresa Meis, lives near Catharine,” Donna said. “She arranged for us to meet there and tour her beautiful church, and we also tried painting barn quilts.”&nbsp;The retreat provides an opportunity for agents and staff to discuss program direction and practice staff development. “I always try to keep us focused on our mission statement,” Donna said. “At one meeting, I used Bill Snyder’s book on 16 goals for success and we shared how we could apply those to our work.”&nbsp;She also organizes a joint meeting of Extension program development committees in both counties. “We share a meal, go over shared topics, and then break into our program development committees,” she said.&nbsp;When your business or organization needs to conduct a staff retreat, where do you go?&nbsp;&nbsp;We’re thankful that Donna Krug and the K-State Research and Extension Cottonwood District chose to make a difference by reaching out to the smaller communities in their counties. As Donna said, “It validates that every community and every person is important.”&nbsp;And there’s more. Donna played a pivotal role in rerouting a national bicycle trail to her hometown of Great Bend.&nbsp;&nbsp;We’ll learn about that next week.&nbsp;

Now That’s Rural: Donna Krug, Cottonwood District 

Can you remember where you were on December 15th, 2021? That was the day the wind storm caused damage in our community and serious wildfires broke out for our neighbors to the north. K-State Research and Extension agents in the affected area sprang into action. They helped set up shelters and coordinated the donations of food and supplies. Sharing links to agencies who could provide hay for animals and other resources was imperative.

In mid-January I received a text message from a friend who quilts asking if those who lost their homes in the December 15th&nbsp;wildfires in Ellis and Russell Counties would&nbsp;appreciate getting aquilt? Just two days earlier our Cottonwood Team members had discussed this at our retreat so the timing was perfect.&nbsp;Several&nbsp;phone calls&nbsp;later, I&nbsp;had a&nbsp;long&nbsp;list of families who had lost their homes.&nbsp;

I spent an afternoon calling the cell phone numbers that had been shared with me. It was an amazing experience to hear the stories of that memorable day. All of the individuals I visited with were so grateful to have survived the fast-moving wildfires. While many animals were lost,&nbsp;they felt so fortunate that their family members had survived. I heard about one person who survived the flames by pulling his truck on top of a limestone rock and the fire literally went over him.

The word resilience comes to mind when I think of the visits with those who lost their homes. Some are temporarily staying in an RV or with extended family. One families’ landlord had a vacant property that he is letting them stay in for six months rent free while they get back on their feet. Their demonstration of faith and&nbsp;their&nbsp;positive attitude really warmed my heart.

The next phone calls were made to a couple of groups of quilters in the Great Bend community. The Cycle Sewing group&nbsp;meets&nbsp;regularly making quilts for times like this. And the Central Kansas Threadbenders quilt guild had several TLC quilts that they were eager to donate. In all&nbsp;thirty-two&nbsp;quilts were shared with families, including 9 kids, ages 2 – 14. I recently organized getting the quilts delivered so that the recipients can feel the caring and love that each quilt can bring.&nbsp;And believe me, the quilts were appreciated!

To bring this project full circle I am looking forward to sharing stories and perhaps a few pictures at their monthly guild meeting next week.&nbsp;

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="Donna Krug is the District Director and Family and Consumer Science Agent for K-State Research &amp; Extension – Cottonwood District.&nbsp;" />
 <figcaption>Donna Krug is the District Director and Family and Consumer Science Agent for K-State Research &amp; Extension – Cottonwood District.&nbsp;</figcaption>
 </figure>Can you remember where you were on December 15th, 2021? That was the day the wind storm caused damage in our community and serious wildfires broke out for our neighbors to the north. K-State Research and Extension agents in the affected area sprang into action. They helped set up shelters and coordinated the donations of food and supplies. Sharing links to agencies who could provide hay for animals and other resources was imperative.In mid-January I received a text message from a friend who quilts asking if those who lost their homes in the December 15th&nbsp;wildfires in Ellis and Russell Counties would&nbsp;appreciate getting aquilt? Just two days earlier our Cottonwood Team members had discussed this at our retreat so the timing was perfect.&nbsp;Several&nbsp;phone calls&nbsp;later, I&nbsp;had a&nbsp;long&nbsp;list of families who had lost their homes.&nbsp;I spent an afternoon calling the cell phone numbers that had been shared with me. It was an amazing experience to hear the stories of that memorable day. All of the individuals I visited with were so grateful to have survived the fast-moving wildfires. While many animals were lost,&nbsp;they felt so fortunate that their family members had survived. I heard about one person who survived the flames by pulling his truck on top of a limestone rock and the fire literally went over him.The word resilience comes to mind when I think of the visits with those who lost their homes. Some are temporarily staying in an RV or with extended family. One families’ landlord had a vacant property that he is letting them stay in for six months rent free while they get back on their feet. Their demonstration of faith and&nbsp;their&nbsp;positive attitude really warmed my heart.The next phone calls were made to a couple of groups of quilters in the Great Bend community. The Cycle Sewing group&nbsp;meets&nbsp;regularly making quilts for times like this. And the Central Kansas Threadbenders quilt guild had several TLC quilts that they were eager to donate. In all&nbsp;thirty-two&nbsp;quilts were shared with families, including 9 kids, ages 2 – 14. I recently organized getting the quilts delivered so that the recipients can feel the caring and love that each quilt can bring.&nbsp;And believe me, the quilts were appreciated!To bring this project full circle I am looking forward to sharing stories and perhaps a few pictures at their monthly guild meeting next week.&nbsp;Donna Krug is the District Director and Family and Consumer Science Agent for K-State Research &amp; Extension – Cottonwood District. You may reach her at (620)793-1910 or&nbsp;<a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;

KRUG: Quilters rally around families affected by wildfires

I recently had a great opportunity to attend a cattle conference. As part of the conference, we listened to a variety of speakers with keynotes by boxer George Foreman and football player Joe Theismann!&nbsp;

In both of their speeches, there was a common theme that applies to many of us.&nbsp;

George touched on Principles – knowing who you are and the foundation that provides; Fight – keep working toward goals every day; and Convictions – knowing what you believe in and being willing to work toward that,&nbsp;even when it is hard.

In Joe’s address, he highlighted the following:

Goals – set personal, professional, spiritual, and financial&nbsp;goals&nbsp;because without a goal, how do you know where you are headed or when you are making progress.

Attitude – “When is the last time you congratulated yourself?”&nbsp;and focused on working to keep a positive attitude every day, no matter the circumstances.

Teamwork – make sure that everyone on the team feels valued regardless of the size of their role.

Motivation – Keeping an eye on goals and attitude will help but at the end of the day, each of us must choose to be motivated to be better, to learn something new, to improve on a skill.

Both men have seen incredible success and have dealt with some pretty tough circumstances. They continue to use the lessons they have learned to be better people and I certainly respect that!

Everyone deals with their own set of circumstances and difficulties - some of our own making and some out of our control – but each of us can set goals, adjust our attitude, acknowledge those around us, and stay focused on our path to learn, grow, and improve every day.

Keep learning. Keep showing grace and kindness.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/1/1579114162620.jpeg" alt="Michelle Beran&nbsp;" />
 <figcaption>Michelle Beran&nbsp;</figcaption>
 </figure>I recently had a great opportunity to attend a cattle conference. As part of the conference, we listened to a variety of speakers with keynotes by boxer George Foreman and football player Joe Theismann!&nbsp;In both of their speeches, there was a common theme that applies to many of us.&nbsp;George touched on Principles – knowing who you are and the foundation that provides; Fight – keep working toward goals every day; and Convictions – knowing what you believe in and being willing to work toward that,&nbsp;even when it is hard.In Joe’s address, he highlighted the following:Goals – set personal, professional, spiritual, and financial&nbsp;goals&nbsp;because without a goal, how do you know where you are headed or when you are making progress.Attitude – “When is the last time you congratulated yourself?”&nbsp;and focused on working to keep a positive attitude every day, no matter the circumstances.Teamwork – make sure that everyone on the team feels valued regardless of the size of their role.Motivation – Keeping an eye on goals and attitude will help but at the end of the day, each of us must choose to be motivated to be better, to learn something new, to improve on a skill.Both men have seen incredible success and have dealt with some pretty tough circumstances. They continue to use the lessons they have learned to be better people and I certainly respect that!Everyone deals with their own set of circumstances and difficulties - some of our own making and some out of our control – but each of us can set goals, adjust our attitude, acknowledge those around us, and stay focused on our path to learn, grow, and improve every day.Keep learning. Keep showing grace and kindness.Michelle Beran is the 4-H and Youth Development Agent in the Cottonwood Extension District – Barton County office. For more information on this article or other 4-H and Youth Development related questions, email Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call 620-793-1910.

BERAN: Grace, kindness and goals

I have shared before that resilience is the ability to cope with and recover from life’s difficulties. It is not something that naturally occurs but it is a skill that can be learned. As a parent, it is something that we should work on with our children at a very nearly age.

Children learn from watching adults, and watching parents cope with everyday stress in a calm and flexible manner will help them learn to respond in a positive way. Remember that children are also closely watching the negative way adults handle life’s challenges.

The following information on building resilience in children is from Michigan State University Extension.&nbsp; “The most important thing to build resiliency in a child’s life is a strong, secure attachment with a caring adult. It can be a parent, grandparent or other caregiver, as long as that relationship is reliable, loving and trustworthy. A child will thrive in many areas of development when they feel loved, understood and accepted, and building strong resiliency skills is no different. It is through these secure relationships that they can learn to regulate their feelings and thoughts”&nbsp;

MSU offers the following suggestions for building caring relationships.

We know that all children will face challenges and it is important that we help them develop skills so they can handle those obstacles in life.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/4/1588274071306.jpeg" alt="Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District." />
 <figcaption>Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District.</figcaption>
 </figure>I have shared before that resilience is the ability to cope with and recover from life’s difficulties. It is not something that naturally occurs but it is a skill that can be learned. As a parent, it is something that we should work on with our children at a very nearly age.Children learn from watching adults, and watching parents cope with everyday stress in a calm and flexible manner will help them learn to respond in a positive way. Remember that children are also closely watching the negative way adults handle life’s challenges.The following information on building resilience in children is from Michigan State University Extension.&nbsp; “The most important thing to build resiliency in a child’s life is a strong, secure attachment with a caring adult. It can be a parent, grandparent or other caregiver, as long as that relationship is reliable, loving and trustworthy. A child will thrive in many areas of development when they feel loved, understood and accepted, and building strong resiliency skills is no different. It is through these secure relationships that they can learn to regulate their feelings and thoughts”&nbsp;MSU offers the following suggestions for building caring relationships.<ul>
 <li>Play. This is a great way to connect with kids of all ages</li><li>Comfort. This helps children feel they are not alone with their big feelings.&nbsp;</li><li>Listen. This simple technique shows children that what they’re saying about their feelings is important.</li><li>Show Empathy. This is seeing an issue or problem from another’s point of view. You, as the listener, do not have to agree. Just let the child know you understand how they feel. This makes it easier for them to try to understand others.&nbsp;</li><li>Identify feelings. “You look frustrated/angry/mad/happy/sad.” This will help them socially identify how they are feeling and be able to use their words versus body parts to settle disputes, but also helps them realize other people have feelings too.&nbsp;</li><li><a href="http://www.msue.anr.msu.edu/news/screen_time_recommendations_for_young_children">Reduce TV time</a>. Children under 2 years old should not be allowed any screen time. Children 2-4 years should watch less than 1 hour per day. Instead, read or go to the park.</li><li>Read or tell stories. Books are a great way to read about characters that show compassion, kindness and understanding for others.</li><li>Don’t rush to their rescue. Let them attempt to solve problems on their own when the outcome isn’t big and life-altering. When they are younger, let them have opportunities to problem-solve and make good choices, such as negotiating a turn on the swing or falling off their bike. As they get older, the decisions they make will involve driving and relationships that could result in more harsh consequences than when they were younger.&nbsp;</li>
 </ul>We know that all children will face challenges and it is important that we help them develop skills so they can handle those obstacles in life.	Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District.&nbsp; She can be reached at 785-628-9430 or at <a href="mailto:bunruh@ksu.edu">bunruh@ksu.edu</a>

UNRUH: Resiliency in children

By DONNA KRUG Cottonwood Extension District

The practice of fermenting foods has been around for centuries. The simplicity of this preservation method coupled with its unique flavors and reported health benefits made fermenting food popular worldwide. Today there is a renewed interest in preparing fermented foods at home. You may be asking the question, “Where do I start?”&nbsp;

I would suggest signing up for a hands-on workshop to make sauerkraut. The workshop is set for Tuesday, March 8th, from 6:00 – 9:00 PM at the Ellis County Fairgrounds Schenk Building. A $25 registration fee may be paid at the Ellis County Extension office, 601 Main Street, Hays, to hold your spot. Each workshop participant will receive a wide mouth canning jar, a one-way silicone valve, glass weight, and the ingredients to make a quart of sauerkraut.&nbsp;

Class size is limited so call to register at (785) 628-9430. If you have questions, please call me at the same number or the Great Bend office at (620) 793-1910.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/2/1643838424497.png" alt="Courtesy K-State Research &amp; Extension" />
 <figcaption>Courtesy K-State Research &amp; Extension</figcaption>
 </figure>By DONNA KRUG Cottonwood Extension DistrictThe practice of fermenting foods has been around for centuries. The simplicity of this preservation method coupled with its unique flavors and reported health benefits made fermenting food popular worldwide. Today there is a renewed interest in preparing fermented foods at home. You may be asking the question, “Where do I start?”&nbsp;I would suggest signing up for a hands-on workshop to make sauerkraut. The workshop is set for Tuesday, March 8th, from 6:00 – 9:00 PM at the Ellis County Fairgrounds Schenk Building. A $25 registration fee may be paid at the Ellis County Extension office, 601 Main Street, Hays, to hold your spot. Each workshop participant will receive a wide mouth canning jar, a one-way silicone valve, glass weight, and the ingredients to make a quart of sauerkraut.&nbsp;Class size is limited so call to register at (785) 628-9430. If you have questions, please call me at the same number or the Great Bend office at (620) 793-1910.Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research and Extension – Cottonwood District. You may reach her at: (620)793-1910 or <a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;

KRUG: Let’s make sauerkraut

Cottonwood Extension District is hiring a part-time 4-H assistant. Up to 1,000 hours with a wage of $15/hour. Position will support 4-H and Youth programming in Ellis County. Planning for events like 4-H Day, youth judging contests, school enrichment and the Ellis County Fair.

Includes some evenings, weekends; some outside physical labor. High school diploma required with some college preferred. Position announcement available at:&nbsp;<a href="http://www.cottonwood.ksu.edu/">www.cottonwood.ksu.edu</a>&nbsp;

Applications due February 11th&nbsp;or until filled. &nbsp;Submit resume’, cover letter and contact information for three references to: Cottonwood Extension Office, 601 Main Street, Hays, 67601. (785) 628-9430.Or you may email information to Donna Krug, District Director, at&nbsp;<a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>.

Cottonwood District and K-State Research &amp; Extension is an Affirmative Action/Equal Opportunity employer and provider.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/1/1643643109012.png" alt="" />
 <figcaption></figcaption>
 </figure>Cottonwood Extension District is hiring a part-time 4-H assistant. Up to 1,000 hours with a wage of $15/hour. Position will support 4-H and Youth programming in Ellis County. Planning for events like 4-H Day, youth judging contests, school enrichment and the Ellis County Fair.Includes some evenings, weekends; some outside physical labor. High school diploma required with some college preferred. Position announcement available at:&nbsp;<a href="http://www.cottonwood.ksu.edu/">www.cottonwood.ksu.edu</a>&nbsp;Applications due February 11th&nbsp;or until filled. &nbsp;Submit resume’, cover letter and contact information for three references to: Cottonwood Extension Office, 601 Main Street, Hays, 67601. (785) 628-9430.Or you may email information to Donna Krug, District Director, at&nbsp;<a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>.Cottonwood District and K-State Research &amp; Extension is an Affirmative Action/Equal Opportunity employer and provider.

UNRUH: What is great about cast iron cooking? 

Cottonwood Extension District is hiring a part-time 4-H assistant. Up to 1,000 hours with a wage of $15/hour. Position will support 4-H and Youth programming in Ellis County. Planning for events like 4-H Day, youth judging contests, school enrichment and the Ellis County Fair. 

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/1/1643643109012.png" alt="" />
 <figcaption></figcaption>
 </figure>Cottonwood Extension District is hiring a part-time 4-H assistant. Up to 1,000 hours with a wage of $15/hour. Position will support 4-H and Youth programming in Ellis County. Planning for events like 4-H Day, youth judging contests, school enrichment and the Ellis County Fair. Includes some evenings, weekends; some outside physical labor. High school diploma required with some college preferred. Position announcement available at:&nbsp;<a href="http://www.cottonwood.ksu.edu/">www.cottonwood.ksu.edu</a>&nbsp;Applications due February 11th&nbsp;or until filled. &nbsp;Submit resume’, cover letter and contact information for three references to: Cottonwood Extension Office, 601 Main Street, Hays, 67601. (785) 628-9430.Or you may email information to Donna Krug, District Director, at&nbsp;<a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>.Cottonwood District and K-State Research &amp; Extension is an Affirmative Action/Equal Opportunity employer and provider.

By JAMES BELL 
Hays Post

Following the Dec. 15 Four-County Wildfire, the Kansas Livestock
Foundation quickly organized to support area ag producers, including the
creation of a special fund that assisted in recovery efforts.

Through the efforts of the Kansas Livestock Association more
than $1.6 million was raised for the foundation, as of Jan. 20, through the
contributions of over 1,400 individuals and companies.

And while they continue their efforts, applications for
relief are due by the end of the month.

“If you've received significant damage… and you're an
agricultural producer, you can apply to possibly get some help with your with
your damages through the Kansas Livestock Association,” said Cottonwood
Extension District agent Stacy Campbell. “And that application forum is due the
31st.”

The application is available on their website, KLA.org.

“It's form fillable,” Campbell said. “It's not a complicated
deal. They don't ask too many questions. They do kind of want to know what kind
of damages you had if you've gotten any estimates on what it's going to cost to
fix that damage and so forth, (you) kind of submit those things, but it's pretty
simplified and straightforward.”

Along with the KLA efforts, he said countless others worked
to assist those affected.

“The ag community is just wow, they are awesome and have really
stepped up to help these folks impacted,” Campbell said. 

But while one source of potential funds ends, he said
support will continue.

“Of course, as our folks in agriculture know, they're going
to need more hay to get through the winter. So, if you're needing some
assistance on that, or if you would like to donate, one of the places you could
go on Facebook, it's called Ashes to Ashes. And there are some folks that are
really doing a tremendous job in coordinating hay deliveries, people needing
hay.”

He said the district can also help guide producers to
available resources.

“If you're a need, you can give us a call and we can try to
get you connected as well,” Campbell said.

For more information about the KLA, including a link to the wildfire
relief form, visit their website <a href="https://www.kla.org/">kla.org.</a>

For more about the Cottonwood Extension District, visit their
website <a href="https://cottonwood.k-state.edu/">cottonwood.k-state.edu.</a>

<div><iframe title="Upcoming Extension District events to assist ag producers" 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=eh6s4-118d203-pb&from=pb6admin&square=1&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=ffffff&btn-skin=3267a3&size=300" allowfullscreen=""></iframe></div>By JAMES BELL 
Hays PostFollowing the Dec. 15 Four-County Wildfire, the Kansas Livestock
Foundation quickly organized to support area ag producers, including the
creation of a special fund that assisted in recovery efforts.Through the efforts of the Kansas Livestock Association more
than $1.6 million was raised for the foundation, as of Jan. 20, through the
contributions of over 1,400 individuals and companies.And while they continue their efforts, applications for
relief are due by the end of the month.“If you've received significant damage… and you're an
agricultural producer, you can apply to possibly get some help with your with
your damages through the Kansas Livestock Association,” said Cottonwood
Extension District agent Stacy Campbell. “And that application forum is due the
31st.”The application is available on their website, KLA.org.“It's form fillable,” Campbell said. “It's not a complicated
deal. They don't ask too many questions. They do kind of want to know what kind
of damages you had if you've gotten any estimates on what it's going to cost to
fix that damage and so forth, (you) kind of submit those things, but it's pretty
simplified and straightforward.”Along with the KLA efforts, he said countless others worked
to assist those affected.“The ag community is just wow, they are awesome and have really
stepped up to help these folks impacted,” Campbell said. But while one source of potential funds ends, he said
support will continue.“Of course, as our folks in agriculture know, they're going
to need more hay to get through the winter. So, if you're needing some
assistance on that, or if you would like to donate, one of the places you could
go on Facebook, it's called Ashes to Ashes. And there are some folks that are
really doing a tremendous job in coordinating hay deliveries, people needing
hay.”He said the district can also help guide producers to
available resources.“If you're a need, you can give us a call and we can try to
get you connected as well,” Campbell said.For more information about the KLA, including a link to the wildfire
relief form, visit their website <a href="https://www.kla.org/">kla.org.</a>For more about the Cottonwood Extension District, visit their
website <a href="https://cottonwood.k-state.edu/">cottonwood.k-state.edu.</a>

🎙 Kansas Livestock Foundation wildfire relief deadline approaching

In an ongoing effort to assist ag producers in the area,
the Cottonwood Extension District is set to offer a number of events in the
coming weeks.

On Monday, the Crop Talk Webinar series is set to begin
online, following the same format from last year.

“We did (online) last year because of COVID, and it went
over well,” said district agent Stacy Campbell.

The series will feature agents from across the region,
presenting a variety of topics during each weekly session.

“It's just a one-hour webinar on each Monday,” Campbell
said. “And they're going to be from 12 to one. So hopefully, that's a
convenient time for farmers and ranchers, they can, you know, come in while
they're having lunch and listen if they'd like to these crop talk webinar
series.” 

The series is set to run through March 7.

“It's really easy to register,” Campbell said, with registration
available now via a weblink or QR code.

Attendees are welcome to participate in as many of the
sessions as desired.

On Feb. 8, the district will host the 2022 K-State Winter
Ranch Management Program, from 5 to 8 p.m. at the Ag Research Center in Hays.

“It was actually supposed to be over in Russell, but because
of the wildfire, it's been moved to Hays,” Campbell said. “If folks are
interested in that, they do need to get signed up by February 1 and to do that
you would actually call either Extension office here in Hays at (785) 628-9439 or
over in Great Bend at (620) 793-1910.”

“These are programs that they kind of do every year around
the state, they move them around each year. Some of the topics they're going to
be talking about are bull management, historical cattle feeding trends, calfhood
implants, and then there's going to be just kind of a Q and A session with our
Extension specialist.”

On Feb. 15 and 16, four sessions will be offered across the region to share information about controlling weeds while herbicide availability is questionable.

Attendees will learn about residual herbicide in corn, non-chemical approaches to weed control and the latest in application technology research.&nbsp;

Locations include Colby, Osborne, Hill City and Claflin.

Registration is due by Feb. 8 and can be completed by contacting the local Extension district office.

For more information about upcoming events from the
Cottonwood Extension District, visit their Facebook page, <a href="ksrecottonwood,%20">ksrecottonwood, </a>or their website, <a href="https://cottonwood.k-state.edu/">cottonwood.k-state.edu.</a>

<div><iframe title="Upcoming Extension District events to assist ag producers" 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=eh6s4-118d203-pb&from=pb6admin&square=1&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=ffffff&btn-skin=3267a3&size=300" allowfullscreen=""></iframe></div>By JAMES BELL 
Hays PostIn an ongoing effort to assist ag producers in the area,
the Cottonwood Extension District is set to offer a number of events in the
coming weeks.<h2>CropTalk Webinar Series</h2>On Monday, the Crop Talk Webinar series is set to begin
online, following the same format from last year.“We did (online) last year because of COVID, and it went
over well,” said district agent Stacy Campbell.The series will feature agents from across the region,
presenting a variety of topics during each weekly session.“It's just a one-hour webinar on each Monday,” Campbell
said. “And they're going to be from 12 to one. So hopefully, that's a
convenient time for farmers and ranchers, they can, you know, come in while
they're having lunch and listen if they'd like to these crop talk webinar
series.” The series is set to run through March 7.“It's really easy to register,” Campbell said, with registration
available now via a weblink or QR code.Attendees are welcome to participate in as many of the
sessions as desired.<figure>
 <img src="https://media.eaglewebservices.com/public/2022/1/1643226721434.png" alt="" />
 <figcaption></figcaption>
 </figure><h2>Winter Ranch Management seminar</h2>On Feb. 8, the district will host the 2022 K-State Winter
Ranch Management Program, from 5 to 8 p.m. at the Ag Research Center in Hays.“It was actually supposed to be over in Russell, but because
of the wildfire, it's been moved to Hays,” Campbell said. “If folks are
interested in that, they do need to get signed up by February 1 and to do that
you would actually call either Extension office here in Hays at (785) 628-9439 or
over in Great Bend at (620) 793-1910.”“These are programs that they kind of do every year around
the state, they move them around each year. Some of the topics they're going to
be talking about are bull management, historical cattle feeding trends, calfhood
implants, and then there's going to be just kind of a Q and A session with our
Extension specialist.”<h2>Weed Management Schools</h2>On Feb. 15 and 16, four sessions will be offered across the region to share information about controlling weeds while herbicide availability is questionable.Attendees will learn about residual herbicide in corn, non-chemical approaches to weed control and the latest in application technology research.&nbsp;Locations include Colby, Osborne, Hill City and Claflin.Registration is due by Feb. 8 and can be completed by contacting the local Extension district office.<figure>
 <img src="https://media.eaglewebservices.com/public/2022/1/1643227849092.png" alt="" />
 <figcaption></figcaption>
 </figure>For more information about upcoming events from the
Cottonwood Extension District, visit their Facebook page, <a href="ksrecottonwood,%20">ksrecottonwood, </a>or their website, <a href="https://cottonwood.k-state.edu/">cottonwood.k-state.edu.</a>

🎙 Upcoming Extension District events planned to assist ag producers

More and more, we hear about the need for advance planning for our medical care. If you were in a situation where you were unable to express your wishes, what kind of care would you want at the end of your life? Advance directives are legal documents that give family, friends, and health care providers information about your end of life wishes. Having advance directives in place can help avoid confusion and stress in an emergency.

The most common advance directives are:&nbsp;

In Kansas, an attorney is not needed to complete these documents but you must have witnesses sign them. Advance directives can be a difficult topic to both contemplate and discuss. Here are some steps to help.

For more details on completing these legal documents, refer to a new K-State Research and Extension publication <a href="http://www.bookstore.ksre.ksu.edu/pubs/MF3280.pdf">Advance Health Care Planning in Kansas.</a> <a href="http://www.bookstore.ksre.ksu.edu/pubs/MF3280.pdf.">http://www.bookstore.ksre.ksu.edu/pubs/MF3280.pdf.</a>

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/4/1588274071306.jpeg" alt="Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District." />
 <figcaption>Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District.</figcaption>
 </figure>More and more, we hear about the need for advance planning for our medical care. If you were in a situation where you were unable to express your wishes, what kind of care would you want at the end of your life? Advance directives are legal documents that give family, friends, and health care providers information about your end of life wishes. Having advance directives in place can help avoid confusion and stress in an emergency.The most common advance directives are:&nbsp;<ul>
 <li>durable power of attorney for health care,</li><li>living will, and</li><li>pre-hospital Do Not Resuscitate.&nbsp;</li>
 </ul>In Kansas, an attorney is not needed to complete these documents but you must have witnesses sign them. Advance directives can be a difficult topic to both contemplate and discuss. Here are some steps to help.<ul>
 <li>Gain more understanding of each option from your physician, health care providers, financial providers or your attorney.</li><li>Discuss your personal preferences with family, friends or a religious advisor. At any point, you can change your preferences, and revise your documents.</li><li>If this is difficult for you to bring up with your loved ones here are a few ideas to try.&nbsp;</li><li>You can write a letter expressing your desire to discuss this topic.</li><li>Show them copies of the forms, emphasizing the importance of the subject to you.</li><li>If you are really uncomfortable, you can hire an attorney to facilitate the discussion.&nbsp;</li><li>Or ask a trusted friend to assist with the discussion.</li><li>Once the forms are completed, make copies, hand them out to family, trusted friends, hospital, and physician. Finally store extra copies in your important files, purse, and glove box of your car.</li>
 </ul>For more details on completing these legal documents, refer to a new K-State Research and Extension publication <a href="http://www.bookstore.ksre.ksu.edu/pubs/MF3280.pdf">Advance Health Care Planning in Kansas.</a> <a href="http://www.bookstore.ksre.ksu.edu/pubs/MF3280.pdf.">http://www.bookstore.ksre.ksu.edu/pubs/MF3280.pdf.</a>	Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District.&nbsp; She can be reached at 785-628-9430 or at <a href="mailto:bunruh@ksu.edu">bunruh@ksu.edu</a>

UNRUH: Advance directives for medical care

A series of six K-State Soybean Production Schools will be offered in late January and early February to provide in-depth training targeted for soybean producers and key-stakeholders. The schools will be sponsored by the Kansas Soybean Commission, and conducted by K-State Research &amp; Extension.

The schools will cover a number of issues facing soybean growers including weed control, crop production practices, nutrient management and soil fertility, insects, risk management, and disease management.

The dates are set and specific locations have been chosen with schools located across the state, the locations closest to our area are only listed.

Beloit, KS - January 25 (Tuesday) - 8:00 am to 1:00 pm First Christian Church in Beloit, 321 N. Mill Street Contact: Sandra Wick, swick@ksu.edu

Newton, KS - February 1 (Tuesday) – 8:00 am to 1:00 pm Meridian Conference Center, 1420 E. Broadway Ct Contact: Ryan Flaming, flaming@ksu.edu

Oakley, KS - February 8 (Tuesday) – 8:00 am to 1:00 pm Buffalo Bill Cultural Center, 3083 US-83 Contact: Kelsi Wertz, kjwertz@ksu.edu

Great Bend, KS - February 8 (Tuesday) – 3:00 to 7:00 pm Knights of Columbus Hall, 723 Main Street Contact: Stacy Campbell, 785-628-9430, scampbel@ksu.edu

Lunch/dinner will be provided courtesy of the Kansas Soybean Commission. There is no cost to attend, but participants are asked to pre-register by Wednesday, January 19. Online registration is available at http://bit.ly/KSUSoybean. You can also register by emailing/calling the nearest K-State Research and Extension office for the location you plan to attend (contact emails for each location are listed above).

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1574181994278.png" alt="written by: Stacy Campbell - Cottonwood Extension District" />
 <figcaption>written by: Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>A series of six K-State Soybean Production Schools will be offered in late January and early February to provide in-depth training targeted for soybean producers and key-stakeholders. The schools will be sponsored by the Kansas Soybean Commission, and conducted by K-State Research &amp; Extension.The schools will cover a number of issues facing soybean growers including weed control, crop production practices, nutrient management and soil fertility, insects, risk management, and disease management.The dates are set and specific locations have been chosen with schools located across the state, the locations closest to our area are only listed.Beloit, KS - January 25 (Tuesday) - 8:00 am to 1:00 pm First Christian Church in Beloit, 321 N. Mill Street Contact: Sandra Wick, swick@ksu.eduNewton, KS - February 1 (Tuesday) – 8:00 am to 1:00 pm Meridian Conference Center, 1420 E. Broadway Ct Contact: Ryan Flaming, flaming@ksu.eduOakley, KS - February 8 (Tuesday) – 8:00 am to 1:00 pm Buffalo Bill Cultural Center, 3083 US-83 Contact: Kelsi Wertz, kjwertz@ksu.eduGreat Bend, KS - February 8 (Tuesday) – 3:00 to 7:00 pm Knights of Columbus Hall, 723 Main Street Contact: Stacy Campbell, 785-628-9430, scampbel@ksu.eduLunch/dinner will be provided courtesy of the Kansas Soybean Commission. There is no cost to attend, but participants are asked to pre-register by Wednesday, January 19. Online registration is available at http://bit.ly/KSUSoybean. You can also register by emailing/calling the nearest K-State Research and Extension office for the location you plan to attend (contact emails for each location are listed above).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: K-State Soybean Schools scheduled for January, February

Eating hearty comfort foods is another way to stay warm during these colder months. Foods, like soups, pastas and stews are often hotter and heavier, which naturally warm people. But they’re also often loaded with simple carbohydrates, excess sodium and fatty ingredients.

A one-cup serving of a popular brand of loaded baked potato soup has 250 calories, 15 grams of total fat, 10 grams of saturated fat, and 850 milligrams of sodium. New England clam chowder can contain up to 940 calories, 65 grams of total fat, and 34 grams of saturated fat per one-cup serving. It is better to choose tomato-based or broth-based soups, like vegetable or minestrone. Enjoy soup as an appetizer or with a salad or a whole-wheat roll. Choose low-sodium canned soup, because regular soup usually contains a lot of salt and preservatives. 
 
The biggest worry of consuming too much salt and sodium is high blood pressure. High blood pressure is the leading cause of early death in women. It’s also a leading cause of early death for men, second only to smoking. Healthy blood pressure numbers are less than 120 for the top number, and less than 80 on the bottom. 
 
One of the best ways to lower high blood pressure is to reduce the salt (or sodium) that you eat. That means doing more than putting away the salt shaker. About three-fourths of the sodium in the U.S. diet is from processed and restaurant foods. 
 
The only way to know how much sodium is in a packaged food is to read the Nutrition Facts on the back label. Also, become aware of the terms that you may see on the front label. Below is the definition of what each claim means:

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/4/1588274071306.jpeg" alt="Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District." />
 <figcaption>Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District.</figcaption>
 </figure>Eating hearty comfort foods is another way to stay warm during these colder months. Foods, like soups, pastas and stews are often hotter and heavier, which naturally warm people. But they’re also often loaded with simple carbohydrates, excess sodium and fatty ingredients.A one-cup serving of a popular brand of loaded baked potato soup has 250 calories, 15 grams of total fat, 10 grams of saturated fat, and 850 milligrams of sodium. New England clam chowder can contain up to 940 calories, 65 grams of total fat, and 34 grams of saturated fat per one-cup serving. It is better to choose tomato-based or broth-based soups, like vegetable or minestrone. Enjoy soup as an appetizer or with a salad or a whole-wheat roll. Choose low-sodium canned soup, because regular soup usually contains a lot of salt and preservatives. 
 
The biggest worry of consuming too much salt and sodium is high blood pressure. High blood pressure is the leading cause of early death in women. It’s also a leading cause of early death for men, second only to smoking. Healthy blood pressure numbers are less than 120 for the top number, and less than 80 on the bottom. 
 
One of the best ways to lower high blood pressure is to reduce the salt (or sodium) that you eat. That means doing more than putting away the salt shaker. About three-fourths of the sodium in the U.S. diet is from processed and restaurant foods. 
 
The only way to know how much sodium is in a packaged food is to read the Nutrition Facts on the back label. Also, become aware of the terms that you may see on the front label. Below is the definition of what each claim means:<ul>
 <li>Sodium Free – Less than 5 mg sodium per serving.</li><li>Very low in sodium – No more than 35 mg sodium per serving.</li><li>Low in sodium – No more than 140 mg sodium per serving.</li><li>Unsalted – No salt was added during processing.</li><li>Light in sodium – Half or less of the sodium in the original product.</li><li>Reduced sodium – One-fourth or less of the sodium in the original product.</li><li>Healthy – Less than 480 mg sodium for an individual food, or 600 mg sodium for a meal (such as a frozen dinner).</li>
 </ul>	Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District.&nbsp; She can be reached at 785-628-9430 or at <a href="mailto:bunruh@ksu.edu">bunruh@ksu.edu</a>

UNRUH: Soup made healthy — reduce the sodium

What gas is odorless, colorless, and tasteless, but is cited as the leading cause of lung cancer in non-smokers? If you guessed radon you are absolutely right.&nbsp; January is noted as Radon Action Awareness Month so it is the perfect time to share up-to-date information on this important topic.

Radon surveys show that 6 percent of homes in the U.S. have average concentrations above the recommended maximum level. However, the Kansas survey demonstrated that one in four homes were high. This information is provided by Bruce Snead, K-State Research and Extension residential energy specialist.

So how does this cancer causing gas enter a house? The most common way is it can seep from the soil beneath the foundation through cracks or joints. Another factor, soil porosity, under and around the basement or foundation, also affects the radon levels in homes and public buildings. &nbsp;

Detection of radon is relatively simple. We recommend purchasing a short term radon detection kit. We have these available at both of our Cottonwood District offices, (Great Bend and Hays). The kits cost $6.50 and we have a good supply available for purchase. Radon tests may also be found at hardware stores and on the Internet, usually for $25 or less.

Testing is important, because it is the only way to tell how much of the gas is present. We advise people to test in the lowest level where they spend time, such as a bedroom, living or family room. Avoid testing in a kitchen or bathroom, since the higher humidity in those areas can alter the test results. The testing device needs to be at least 20 inches above the floor and be left in place for two to five days. The goal is to measure the potential for elevated concentrations that come from the soil beneath the home’s foundation.&nbsp;

If the initial test result is 4 pico curies per liter of air or higher, a follow-up test is recommended. If you find that you need to contact a contractor to help mitigate radon, give me a call. I have an up to date list of certified mitigation technicians and laboratories providing services in Kansas. Certification through the Kansas Department of Health and Environment for radon professionals was required starting in July 2011.

In Kansas, since July 1, 2009, residential real estate contracts must contain a specific paragraph recommending radon testing in real estate transactions and disclosure of test results. There are, however, currently no laws requiring such tests or mitigation of high levels of radon. &nbsp;

Consider testing your home soon. The cost of the test kit is a small price to pay for the peace of mind knowing the radon level in your home.

Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension, Cottonwood District – Great Bend Office. You may reach her at:(620)793-1910 or dkrug@ksu.edu&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension, Cottonwood District." />
 <figcaption>Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension, Cottonwood District.</figcaption>
 </figure>What gas is odorless, colorless, and tasteless, but is cited as the leading cause of lung cancer in non-smokers? If you guessed radon you are absolutely right.&nbsp; January is noted as Radon Action Awareness Month so it is the perfect time to share up-to-date information on this important topic.Radon surveys show that 6 percent of homes in the U.S. have average concentrations above the recommended maximum level. However, the Kansas survey demonstrated that one in four homes were high. This information is provided by Bruce Snead, K-State Research and Extension residential energy specialist.So how does this cancer causing gas enter a house? The most common way is it can seep from the soil beneath the foundation through cracks or joints. Another factor, soil porosity, under and around the basement or foundation, also affects the radon levels in homes and public buildings. &nbsp;Detection of radon is relatively simple. We recommend purchasing a short term radon detection kit. We have these available at both of our Cottonwood District offices, (Great Bend and Hays). The kits cost $6.50 and we have a good supply available for purchase. Radon tests may also be found at hardware stores and on the Internet, usually for $25 or less.Testing is important, because it is the only way to tell how much of the gas is present. We advise people to test in the lowest level where they spend time, such as a bedroom, living or family room. Avoid testing in a kitchen or bathroom, since the higher humidity in those areas can alter the test results. The testing device needs to be at least 20 inches above the floor and be left in place for two to five days. The goal is to measure the potential for elevated concentrations that come from the soil beneath the home’s foundation.&nbsp;If the initial test result is 4 pico curies per liter of air or higher, a follow-up test is recommended. If you find that you need to contact a contractor to help mitigate radon, give me a call. I have an up to date list of certified mitigation technicians and laboratories providing services in Kansas. Certification through the Kansas Department of Health and Environment for radon professionals was required starting in July 2011.In Kansas, since July 1, 2009, residential real estate contracts must contain a specific paragraph recommending radon testing in real estate transactions and disclosure of test results. There are, however, currently no laws requiring such tests or mitigation of high levels of radon. &nbsp;Consider testing your home soon. The cost of the test kit is a small price to pay for the peace of mind knowing the radon level in your home.Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension, Cottonwood District – Great Bend Office. You may reach her at:(620)793-1910 or dkrug@ksu.edu&nbsp;

KRUG: Time to test for radon

	The start of the new year may be the best time to get prepared so you are not caught off guard when disaster strikes. There are many resources available to help everyone get started, so I will share the basics and then provide links to other helpful information.&nbsp;

Get Financially Prepared: Take Steps Ahead of Disaster compiled by K-State’s Family Resource Management Program Focus Team is an excellent resource that you can download or stop by the Extension Office and get a copy. <a href="https://bookstore.ksre.ksu.edu/pubs/MF3055.pdf">https://bookstore.ksre.ksu.edu/pubs/MF3055.pdf</a>&nbsp; To be prepared, you should have a household inventory, check your insurance coverage, and prepare a grab-and-go box.

	Preparing a household inventory will take time but will definitely be worth it. A written inventory of your belongings, backed up by a video of each room in your home, can help prove what your lost and what was damaged.

<a href="https://extension.msstate.edu/sites/default/files/publications/publications/p0633.pdf">https://extension.msstate.edu/sites/default/files/publications/publications/p0633.pdf</a>

This inventory is formatted to allow you to enter pertinent information regarding the property you own. For example, the following sheets contain columns to identify the purchase date, original purchase price, current value, and replacement value. Keeping original receipts is beneficial (and a good practice for larger purchases) as they will help provide this information.&nbsp;

A final resource is “Your Disaster Checklist” <a href="https://files.consumerfinance.gov/f/documents/cfpb_adult-fin-edyour-disaster-checklist.pdf">https://files.consumerfinance.gov/f/documents/cfpb_adult-fin-edyour-disaster-checklist.pdf</a>

If you have to leave your home in an emergency, your financial records may be the last thing you would think to grab. Have a copy of all your important paper work stored in a place away from your home or place of business. If you have access to a computer you can scan documents and store them on a flash drive or back them up to secure online cloud storage service.

	If you need a printed copy of any of these resources, please contact me at the Hays office or the Great Bend office.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/4/1588274071306.jpeg" alt="Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District." />
 <figcaption>Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District.</figcaption>
 </figure>	The start of the new year may be the best time to get prepared so you are not caught off guard when disaster strikes. There are many resources available to help everyone get started, so I will share the basics and then provide links to other helpful information.&nbsp;	Get Financially Prepared: Take Steps Ahead of Disaster compiled by K-State’s Family Resource Management Program Focus Team is an excellent resource that you can download or stop by the Extension Office and get a copy. <a href="https://bookstore.ksre.ksu.edu/pubs/MF3055.pdf">https://bookstore.ksre.ksu.edu/pubs/MF3055.pdf</a>&nbsp; To be prepared, you should have a household inventory, check your insurance coverage, and prepare a grab-and-go box.	Preparing a household inventory will take time but will definitely be worth it. A written inventory of your belongings, backed up by a video of each room in your home, can help prove what your lost and what was damaged.<a href="https://extension.msstate.edu/sites/default/files/publications/publications/p0633.pdf">https://extension.msstate.edu/sites/default/files/publications/publications/p0633.pdf</a>This inventory is formatted to allow you to enter pertinent information regarding the property you own. For example, the following sheets contain columns to identify the purchase date, original purchase price, current value, and replacement value. Keeping original receipts is beneficial (and a good practice for larger purchases) as they will help provide this information.&nbsp;	 A final resource is “Your Disaster Checklist” <a href="https://files.consumerfinance.gov/f/documents/cfpb_adult-fin-edyour-disaster-checklist.pdf">https://files.consumerfinance.gov/f/documents/cfpb_adult-fin-edyour-disaster-checklist.pdf</a>If you have to leave your home in an emergency, your financial records may be the last thing you would think to grab. Have a copy of all your important paper work stored in a place away from your home or place of business. If you have access to a computer you can scan documents and store them on a flash drive or back them up to secure online cloud storage service.	If you need a printed copy of any of these resources, please contact me at the Hays office or the Great Bend office.&nbsp;	Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District.&nbsp; She can be reached at 785-628-9430 or at <a href="mailto:bunruh@ksu.edu">bunruh@ksu.edu</a>

UNRUH: Be prepared

By STACY CAMPBELL Cottonwood Extension District

On farms large and small across the state of Kansas, the number of women involved in decision making on farms and ranches is growing. Against that backdrop and especially in view of the ups and downs of the farm economy, Kansas State University and the Cottonwood Extension District will host two sites for the series of workshops focused on helping women sharpen their risk management skills.

The K-State Research and Extension, Cottonwood District, program will run as a series, so each evening session builds on material from the previous sessions. Participants register at a cost of $50 for the entire series. The fee covers all meals and program materials. &nbsp;

The sessions, all on Wednesdays, are scheduled on January 12, January 19, January 26 and February 2, with an optional session on February 23, from 5:30 to 8:30 pm and will be held in Hays, at the Extension Office meeting room, 601 Main Street and in Great Bend at American Ag Credit, 5634 10th Street. The sessions will feature a combination of broadcasted keynote speakers as well as local speakers.&nbsp;

The registration deadline has been extended to Friday, January 7 on-line at <a href="http://www.agmanager.info">www.agmanager.info</a> under “events” or contact the Hays office 785-628-9430 or Great Bend 620-793-1910.&nbsp;

Topics will include Enterprise Budgets (determining cost of production), Crop Insurance, Stress and Resiliency, Crop Marketing, Family Communication, Farm Bill programs and Cow/Calf enterprise budget.&nbsp; &nbsp;

There are 36 locations around the state hosting this series, to find the one closest to you go to the Ag Manager web site listed above.&nbsp;

More than 25,500 women are decision makers on Kansas farms. They farm more than 14 million acres, according to the U.S. Department of Agriculture’s Census of Agriculture. Overall, in 2017, 36% of all agricultural producers across the country were women, up from 31.5% in 2012. Fifty-six percent of farms had at least one female decision maker.

“Women in agriculture will be specifically targeted for these workshops,” said Stacy Campbell and Alicia Boor, Crop and Livestock Agents with the Cottonwood District and K-State Research and Extension. “They tend to be an underserved demographic, but many times are involved or solely making the risk management tasks for the operation. By teaching them the necessary skills for helping to complete enterprise budgets, making crop insurance decisions, helping to relieve farm family stress, along with understanding the farm bill programs.”

The program is supported by the USDA’s National Institute of Food and Agriculture through North-Central Extension Risk Management Education.

Don’t delay registration deadline has been extended to January 7th at <a href="http://www.agmanager.info">www.agmanager.info</a> under “events”.&nbsp;

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2021/3/1617107995572.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictOn farms large and small across the state of Kansas, the number of women involved in decision making on farms and ranches is growing. Against that backdrop and especially in view of the ups and downs of the farm economy, Kansas State University and the Cottonwood Extension District will host two sites for the series of workshops focused on helping women sharpen their risk management skills.The K-State Research and Extension, Cottonwood District, program will run as a series, so each evening session builds on material from the previous sessions. Participants register at a cost of $50 for the entire series. The fee covers all meals and program materials. &nbsp;The sessions, all on Wednesdays, are scheduled on January 12, January 19, January 26 and February 2, with an optional session on February 23, from 5:30 to 8:30 pm and will be held in Hays, at the Extension Office meeting room, 601 Main Street and in Great Bend at American Ag Credit, 5634 10th Street. The sessions will feature a combination of broadcasted keynote speakers as well as local speakers.&nbsp;The registration deadline has been extended to Friday, January 7 on-line at <a href="http://www.agmanager.info">www.agmanager.info</a> under “events” or contact the Hays office 785-628-9430 or Great Bend 620-793-1910.&nbsp;Topics will include Enterprise Budgets (determining cost of production), Crop Insurance, Stress and Resiliency, Crop Marketing, Family Communication, Farm Bill programs and Cow/Calf enterprise budget.&nbsp; &nbsp;There are 36 locations around the state hosting this series, to find the one closest to you go to the Ag Manager web site listed above.&nbsp;More than 25,500 women are decision makers on Kansas farms. They farm more than 14 million acres, according to the U.S. Department of Agriculture’s Census of Agriculture. Overall, in 2017, 36% of all agricultural producers across the country were women, up from 31.5% in 2012. Fifty-six percent of farms had at least one female decision maker.“Women in agriculture will be specifically targeted for these workshops,” said Stacy Campbell and Alicia Boor, Crop and Livestock Agents with the Cottonwood District and K-State Research and Extension. “They tend to be an underserved demographic, but many times are involved or solely making the risk management tasks for the operation. By teaching them the necessary skills for helping to complete enterprise budgets, making crop insurance decisions, helping to relieve farm family stress, along with understanding the farm bill programs.”The program is supported by the USDA’s National Institute of Food and Agriculture through North-Central Extension Risk Management Education.Don’t delay registration deadline has been extended to January 7th at <a href="http://www.agmanager.info">www.agmanager.info</a> under “events”.&nbsp;Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or calling 785-628-9430.

KSU ‘Risk Management Skills for Women in Ag’ workshop series

With fertilizer prices continuing to be a significant input cost and the availability issues, it is increasingly important for agriculture producers to properly manage their inputs.

To address the topic of nutrient management, K-State Research and Extension, has scheduled four regional programs. &nbsp;

January 11 – Ellsworth – 9 a.m. to NOON – National Guard Armory

January 11 – Rush Center – 3 p.m. to 6:00 p.m. – Walnut Valley Senior Center, 220 Washington Street.&nbsp;

January 12 – Goodland – 9 a.m. to NOON – Sherman Co. 4-H Building

January 12 – Hoxie – 3:00 p.m. to 6:00 p.m. - 4-H Building at the Sheridan Co. Fairgrounds

Topics will include: Storage methods; Maximum rate of return for N; “Growing N with manure or cover crops; Application timing methods; KSU Research updates along with a question and answer session. So be sure and bring all your questions with you!&nbsp;

CCA credits have been approved for 4 CEU’s. &nbsp;

There is no cost for the meetings, however, pre-registration for the Rush Center location has been extended to Monday, January 10th by 12 noon. Register online at <a href="http://www.cottonwood.ksu.edu">www.cottonwood.ksu.edu</a>&nbsp; or call the Hays Extension office at 785-628-9430.

By STACY CAMPBELL Cottonwood Extension DistrictWith fertilizer prices continuing to be a significant input cost and the availability issues, it is increasingly important for agriculture producers to properly manage their inputs.To address the topic of nutrient management, K-State Research and Extension, has scheduled four regional programs. &nbsp;January 11 – Ellsworth – 9 a.m. to NOON – National Guard ArmoryJanuary 11 – Rush Center – 3 p.m. to 6:00 p.m. – Walnut Valley Senior Center, 220 Washington Street.&nbsp;January 12 – Goodland – 9 a.m. to NOON – Sherman Co. 4-H BuildingJanuary 12 – Hoxie – 3:00 p.m. to 6:00 p.m. - 4-H Building at the Sheridan Co. FairgroundsTopics will include: Storage methods; Maximum rate of return for N; “Growing N with manure or cover crops; Application timing methods; KSU Research updates along with a question and answer session. So be sure and bring all your questions with you!&nbsp;CCA credits have been approved for 4 CEU’s. &nbsp;There is no cost for the meetings, however, pre-registration for the Rush Center location has been extended to Monday, January 10th by 12 noon. Register online at <a href="http://www.cottonwood.ksu.edu">www.cottonwood.ksu.edu</a>&nbsp; or call the Hays Extension office at 785-628-9430.

KSU crop nutrient management meetings scheduled

The presents are unwrapped and some of us are trying to remember if anyone was forgotten. Or maybe if you are like me, a gift was hidden away and did not get under the tree?

I shared this column two years ago and I believe maybe we need to be reminded of this now more than in December of 2019.

Here are ten gifts that I believe we need to give our children. These were shared by a speaker at a national 4-H meeting many years ago.

1. The joy of learning. Hopefully, we never stop learning. We can encourage our children to listen to others and learn from them. Teachers and all those who are interested in their well-being have a gift to share.

2. The gift of hope. Isn’t it nice to know there’s still hope for our young people? Give them hope in a world that weighs a little too heavy on the negative.

3. The gift of communication. Learn to communicate with your spouse and with your children. Communication involves listening and then responding and then listening again.

4. The gift of laughter. Experts say we need to laugh 15 times a day to stay healthy.

5. The gift of uniqueness. Let’s teach our children to be themselves. We do need role models, but we do not need our children to be just like so-and-so.

6. The gift of flexibility. Try new things. Do new things. Today is different than yesterday.

7. The gift of balance. We all need a good balance of work and play. Maybe as grownups we need to go fly a kite or play a game of dominos.

8. The gift of respect. To earn respect, you must be respectful. Our children’s thoughts and opinions are very important and we need to respect them.

The presents are unwrapped and some of us are trying to remember if anyone was forgotten. Or maybe if you are like me, a gift was hidden away and did not get under the tree?I shared this column two years ago and I believe maybe we need to be reminded of this now more than in December of 2019.<figure>
 <img src="https://media.eaglewebservices.com/public/2020/4/1588274071306.jpeg" alt="Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District." />
 <figcaption>Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District.</figcaption>
 </figure>Here are ten gifts that I believe we need to give our children. These were shared by a speaker at a national 4-H meeting many years ago.1. The joy of learning. Hopefully, we never stop learning. We can encourage our children to listen to others and learn from them. Teachers and all those who are interested in their well-being have a gift to share.2. The gift of hope. Isn’t it nice to know there’s still hope for our young people? Give them hope in a world that weighs a little too heavy on the negative.3. The gift of communication. Learn to communicate with your spouse and with your children. Communication involves listening and then responding and then listening again.4. The gift of laughter. Experts say we need to laugh 15 times a day to stay healthy.5. The gift of uniqueness. Let’s teach our children to be themselves. We do need role models, but we do not need our children to be just like so-and-so.6. The gift of flexibility. Try new things. Do new things. Today is different than yesterday.7. The gift of balance. We all need a good balance of work and play. Maybe as grownups we need to go fly a kite or play a game of dominos.8. The gift of respect. To earn respect, you must be respectful. Our children’s thoughts and opinions are very important and we need to respect them.9. The gift of spirituality. Time to get to know ourselves is needed in today’s busy lifestyle. Preschoolers often get a “time out” to think about it. Maybe adults need the same thing?10. The gift of love. The most personal and special present is YOU! Your time may be the best way to share your love.Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District. She can be reached at 785-628-9430 or at bunruh@ksu.edu.