By KARISSA WINKEL Cottonwood Extension District

For me, not many things beat the rejuvenation of a good night's sleep. I feel alert, focused, and ready to tackle the day. On the other hand, restless nights lead to sluggish mornings and dull afternoons.

It’s amazing how sleep quality directly affects quality of life, and there’s reason for it. Sleep plays an important role in how the entire body functions! Specifically, it makes a big impact on brain health, immune function, metabolism, mood, and heart health:

· Learning and memory- During sleep, the brain stores away memories, and it clears plaque that is associated with Alzheimer’s Disease.

· Illness- While your mind rests during sleep, your immune system works hard. Antibodies and cytokines that fight infection and viruses are produced during sleep.

· Hormone alterations- Sleep deprivation can change hormone production. For example, insufficient sleep increases cortisol levels and raises appetite. This can make weight management difficult. However, sufficient sleep supports healthy hormone production and also defends against irritability, inability to concentrate, and depression.

· Cardiovascular health- Getting enough sleep improves heart health. Sleep disorders are linked to hypertension, increased stress, and irregular heartbeat.

Research shows that people who consistently fail to get enough sleep are at an increased risk of chronic disease. Treating sleep as a priority, rather than a luxury, may be an important step in preventing many chronic conditions.

If you currently have difficulty sleeping, pay close attention to your sleeping habits. Here are a few recommendations to help you fall asleep and stay asleep:

· Get into the routine of going to bed at the same time each night and waking up at the same time each morning.

· Avoid large meals, caffeine, nicotine, and alcohol before bedtime. Also, try not to exercise immediately before you sleep.

· Make your environment quiet, cool, dark, and relaxing. Keep technology out of reach.

As you know, sleep is vital for a healthy body. Plus, it simply makes you feel better. Good sleep doesn’t have to be a luxury. In fact, quality sleep should be a priority for your physical and mental health!

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictFor me, not many things beat the rejuvenation of a good night's sleep. I feel alert, focused, and ready to tackle the day. On the other hand, restless nights lead to sluggish mornings and dull afternoons.It’s amazing how sleep quality directly affects quality of life, and there’s reason for it. Sleep plays an important role in how the entire body functions! Specifically, it makes a big impact on brain health, immune function, metabolism, mood, and heart health:· Learning and memory- During sleep, the brain stores away memories, and it clears plaque that is associated with Alzheimer’s Disease.· Illness- While your mind rests during sleep, your immune system works hard. Antibodies and cytokines that fight infection and viruses are produced during sleep.· Hormone alterations- Sleep deprivation can change hormone production. For example, insufficient sleep increases cortisol levels and raises appetite. This can make weight management difficult. However, sufficient sleep supports healthy hormone production and also defends against irritability, inability to concentrate, and depression.· Cardiovascular health- Getting enough sleep improves heart health. Sleep disorders are linked to hypertension, increased stress, and irregular heartbeat.Research shows that people who consistently fail to get enough sleep are at an increased risk of chronic disease. Treating sleep as a priority, rather than a luxury, may be an important step in preventing many chronic conditions.If you currently have difficulty sleeping, pay close attention to your sleeping habits. Here are a few recommendations to help you fall asleep and stay asleep:· Get into the routine of going to bed at the same time each night and waking up at the same time each morning.· Avoid large meals, caffeine, nicotine, and alcohol before bedtime. Also, try not to exercise immediately before you sleep.· Make your environment quiet, cool, dark, and relaxing. Keep technology out of reach.As you know, sleep is vital for a healthy body. Plus, it simply makes you feel better. Good sleep doesn’t have to be a luxury. In fact, quality sleep should be a priority for your physical and mental health!Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu.

WINKEL: The role of sleep, make it a priority

By STACY CAMPBELL Cottonwood Extension District

Someone recently came into the Cottonwood Extension office with a tiny insect, asking what it is. Fortunately, it had a distinctive long snout. So that meant it was a weevil and I was able to narrow it down considerably and identify it as a rice weevil. I did get verification from J.P. Michaud, entomologist at the Ag Research Ct. in Hays, too.

It just so happened that was the same day my newspaper article is due. Therefore, I thought I would write about pantry or stored product pests. Some of the more common pantry or kitchen insect pests are probably the Indian meal moth, sawtoothed grain beetles, and flour beetles.

Several insects, commonly referred to as pantry or kitchen pests, infest dry or stored food products in the home. Most are either beetles or moths. In the case of beetles, both the adult and larval stages may be damaging while only the larvae of moths are destructive. Infestations may be noted when these insects are found in some products, but more commonly when the adults are seen crawling or flying about the kitchen or pantry.

Since most of these insects are of tropical or semi-tropical origin, they live and breed best under warm, humid conditions – conditions often found in kitchen cupboards. Since most do not hibernate, reproduction is continuous throughout the year and populations can build up rapidly if they are left undisturbed.

Inspection - Always keep in mind that many pantry pests are strong fliers and that their larvae can crawl some distance from a source of infestation. The source of infestation is usually limited to a small area such as the kitchen, or a single cabinet, or a single susceptible product. Before you attempt control, find out this source and eliminate it.

This is not always an easy job. Check all the materials mentioned as susceptible products. Do not overlook the fact that a sealed container may be infested because the lid may be loose enough to allow pantry pests.

Sterilization - It is possible to kill pantry pests by putting lightly infested packages in the refrigerator freezer compartment for a least two or three days.

Sanitation - Periodically clean all shelves in storage areas. Many pantry pests can breed in food particles that spill or sift from packages and accumulate in cracks and corners. The insects can then infest food packages on the shelves later.

Buy only small quantities of foods susceptible to infestation, especially in the summer. Carefully examine these foods when you get them to be sure they are free of pests.

Whenever possible, dry foods can be stored in clean glass or metal containers with tight fitting lids. (Empty coffee cans with plastic lids make excellent storage containers.) Clean containers thoroughly before placing fresh food in them. Never leave them undisturbed for long periods of time. Storing these food products in the refrigerator or freezer will prevent infestation.

Insecticides are not recommended for use against pantry pests.

This article is not intended to provoke panic, but just an FYI for folks to be aware of and keep in mind. If you have any questions give us a call at the Cottonwood Extension Office.

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="" />
 <figcaption></figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictSomeone recently came into the Cottonwood Extension office with a tiny insect, asking what it is. Fortunately, it had a distinctive long snout. So that meant it was a weevil and I was able to narrow it down considerably and identify it as a rice weevil. I did get verification from J.P. Michaud, entomologist at the Ag Research Ct. in Hays, too.It just so happened that was the same day my newspaper article is due. Therefore, I thought I would write about pantry or stored product pests. Some of the more common pantry or kitchen insect pests are probably the Indian meal moth, sawtoothed grain beetles, and flour beetles.Several insects, commonly referred to as pantry or kitchen pests, infest dry or stored food products in the home. Most are either beetles or moths. In the case of beetles, both the adult and larval stages may be damaging while only the larvae of moths are destructive. Infestations may be noted when these insects are found in some products, but more commonly when the adults are seen crawling or flying about the kitchen or pantry.Since most of these insects are of tropical or semi-tropical origin, they live and breed best under warm, humid conditions – conditions often found in kitchen cupboards. Since most do not hibernate, reproduction is continuous throughout the year and populations can build up rapidly if they are left undisturbed.Inspection - Always keep in mind that many pantry pests are strong fliers and that their larvae can crawl some distance from a source of infestation. The source of infestation is usually limited to a small area such as the kitchen, or a single cabinet, or a single susceptible product. Before you attempt control, find out this source and eliminate it.This is not always an easy job. Check all the materials mentioned as susceptible products. Do not overlook the fact that a sealed container may be infested because the lid may be loose enough to allow pantry pests.Sterilization - It is possible to kill pantry pests by putting lightly infested packages in the refrigerator freezer compartment for a least two or three days.Sanitation - Periodically clean all shelves in storage areas. Many pantry pests can breed in food particles that spill or sift from packages and accumulate in cracks and corners. The insects can then infest food packages on the shelves later.Buy only small quantities of foods susceptible to infestation, especially in the summer. Carefully examine these foods when you get them to be sure they are free of pests.Whenever possible, dry foods can be stored in clean glass or metal containers with tight fitting lids. (Empty coffee cans with plastic lids make excellent storage containers.) Clean containers thoroughly before placing fresh food in them. Never leave them undisturbed for long periods of time. Storing these food products in the refrigerator or freezer will prevent infestation.Insecticides are not recommended for use against pantry pests.This article is not intended to provoke panic, but just an FYI for folks to be aware of and keep in mind. If you have any questions give us a call at the Cottonwood Extension Office.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: Pantry pest control measures

By MICHELLE BERAN Cottonwood Extension District

It is just about time for the Kansas State Fair! The State Fair will kick off on Friday, September 6th, and run through Sunday, September 15th.

We had 42 4-H youth in Barton County qualify to take an entry to the State Fair. From those 42, we have over 80 entries!

I always say this day of delivering 4-H exhibits to the Kansas State Fair is one of the scariest driving days that I experience all year. Fragile visual arts projects, entomology and geology boxes, small woodworking projects, and cakes, pies, and cookies – Oh My!

Several 4-H youth will take part in contests such as modeling for Fashion Revue, participating with a photography judging team, or presenting a demonstration or illustrated talk.

As a ten-year 4-H member, I lived too far from Hutchinson to ever see my State Fair exhibits on display so I encourage all of our 4-H members to check out the 4-H exhibits!

If you attend the State Fair on a weekend, be sure to stop in Centennial Hall and listen to a few demonstrations or project talks. These youth are working hard to improve their communication skills and it is fun to see their ideas. Over 1200 4-H photographs will be on display as well as a wealth of rockets, sewing, quilting, and horticulture exhibits.

In case you are wondering, the foods entries are judged on Thursday, September 5th, and only a small number of samples are kept on display due to space constraints. The other portion of the foods entry is placed in a bake sale which benefits the International Foreign Youth Exchange (IFYE) program so be sure to check this out if you happen to be in Hutchinson on the afternoon of September 5th.

Come visit the Kansas State Fair and step off the midway for a while to see the wide variety of talents and skills on display by 4-H members across our state!

Keep learning. Keep showing grace and kindness!

Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at 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="" />
 <figcaption></figcaption>
 </figure>By MICHELLE BERAN Cottonwood Extension DistrictIt is just about time for the Kansas State Fair! The State Fair will kick off on Friday, September 6th, and run through Sunday, September 15th.We had 42 4-H youth in Barton County qualify to take an entry to the State Fair. From those 42, we have over 80 entries!I always say this day of delivering 4-H exhibits to the Kansas State Fair is one of the scariest driving days that I experience all year. Fragile visual arts projects, entomology and geology boxes, small woodworking projects, and cakes, pies, and cookies – Oh My!Several 4-H youth will take part in contests such as modeling for Fashion Revue, participating with a photography judging team, or presenting a demonstration or illustrated talk.As a ten-year 4-H member, I lived too far from Hutchinson to ever see my State Fair exhibits on display so I encourage all of our 4-H members to check out the 4-H exhibits!If you attend the State Fair on a weekend, be sure to stop in Centennial Hall and listen to a few demonstrations or project talks. These youth are working hard to improve their communication skills and it is fun to see their ideas. Over 1200 4-H photographs will be on display as well as a wealth of rockets, sewing, quilting, and horticulture exhibits.In case you are wondering, the foods entries are judged on Thursday, September 5th, and only a small number of samples are kept on display due to space constraints. The other portion of the foods entry is placed in a bake sale which benefits the International Foreign Youth Exchange (IFYE) program so be sure to check this out if you happen to be in Hutchinson on the afternoon of September 5th.Come visit the Kansas State Fair and step off the midway for a while to see the wide variety of talents and skills on display by 4-H members across our state!Keep learning. Keep showing grace and kindness!Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.

BERAN: Kansas State Fair time

By ALICIA BOOR Cottonwood Extension District

As temperatures rise and the time between rains decreases, many homeowners begin to increase the frequency of watering their outdoor plants, and when a whole community of folks engage in watering it can impact both the amount and quality of water available, said Sedgwick County extension horticulture agent Matthew McKernan.

“July, August and September are the peak months for outdoor water use and in a lot of places, up to 40% or more of the municipal water is used for landscaping and irrigation purposes,” McKernan said.

Keeping that in mind and recognizing that water demands are increasing, McKernan added: “Much of Kansas has experienced drought over the last few years and it can have a big impact on our community lakes, ponds and waterways that cannot be refilled with water in just one or two rainfall events.

“As surface water decreases, people turn to groundwater for lawns and gardens and that can lead to water quality issues because water is being pulled from the ground faster than it can recharge.”

To best manage this limited resource, McKernan offers tips on ways that homeowners can use water efficiently when caring for outdoor plants.

“One simple thing that people can do is grouping more drought-tolerant plants together in the landscape so that the irrigation system can water more efficiently,” McKernan said. “A lot of native plants are naturally going to be more drought tolerant.”

For a list of drought-tolerant plants and trees, McKernan recommended people check out these two handouts, which are available online: Water Wise Plant List for South Central Kansas and Drought Tolerant Trees of South Central Kansas.

“When we irrigate, we want to water slowly, deeply and infrequently,” McKernan said. “It is best to use irrigation systems that deliver water directly to the soil so that the water doesn’t blow away in the wind or evaporate off the leaves. The best time of day to water is the morning.”

He recommends using a drip irrigation system with pressure-regulated emitters so that every hole in the system is sending out the same amount of water, which is different than soaker hoses that tend to put out more water at the beginning of the line than the end.

“Another irrigation option to consider is a smart irrigation system that adjusts the water that is applied based on the needs of the plant and the conditions outside, rather than a set schedule,” McKernan said.

Regarding the frequency of the watering, he recommends limiting it to one to two times/week to enhance root growth.

“By encouraging periods of mini drought, the plants will grow their roots deeper into the ground allowing them to naturally withstand longer periods of drought,” McKernan said.

The pace of the water absorption will vary depending on the soil type.

“Most of the water waste in irrigation occurs when we are watering too much and the water is running off the surface because the soil can only absorb so much water in a given amount of time,” he said.

To keep this water waste from happening, he recommends watering in zones for shorter periods of time and then rotating back through once the water has been absorbed.

Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698682262753.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By ALICIA BOOR Cottonwood Extension DistrictAs temperatures rise and the time between rains decreases, many homeowners begin to increase the frequency of watering their outdoor plants, and when a whole community of folks engage in watering it can impact both the amount and quality of water available, said Sedgwick County extension horticulture agent Matthew McKernan.“July, August and September are the peak months for outdoor water use and in a lot of places, up to 40% or more of the municipal water is used for landscaping and irrigation purposes,” McKernan said.Keeping that in mind and recognizing that water demands are increasing, McKernan added: “Much of Kansas has experienced drought over the last few years and it can have a big impact on our community lakes, ponds and waterways that cannot be refilled with water in just one or two rainfall events.“As surface water decreases, people turn to groundwater for lawns and gardens and that can lead to water quality issues because water is being pulled from the ground faster than it can recharge.”To best manage this limited resource, McKernan offers tips on ways that homeowners can use water efficiently when caring for outdoor plants.“One simple thing that people can do is grouping more drought-tolerant plants together in the landscape so that the irrigation system can water more efficiently,” McKernan said. “A lot of native plants are naturally going to be more drought tolerant.”For a list of drought-tolerant plants and trees, McKernan recommended people check out these two handouts, which are available online: Water Wise Plant List for South Central Kansas and Drought Tolerant Trees of South Central Kansas.He also had advice on watering.“When we irrigate, we want to water slowly, deeply and infrequently,” McKernan said. “It is best to use irrigation systems that deliver water directly to the soil so that the water doesn’t blow away in the wind or evaporate off the leaves. The best time of day to water is the morning.”He recommends using a drip irrigation system with pressure-regulated emitters so that every hole in the system is sending out the same amount of water, which is different than soaker hoses that tend to put out more water at the beginning of the line than the end.“Another irrigation option to consider is a smart irrigation system that adjusts the water that is applied based on the needs of the plant and the conditions outside, rather than a set schedule,” McKernan said.Regarding the frequency of the watering, he recommends limiting it to one to two times/week to enhance root growth.“By encouraging periods of mini drought, the plants will grow their roots deeper into the ground allowing them to naturally withstand longer periods of drought,” McKernan said.The pace of the water absorption will vary depending on the soil type.“Most of the water waste in irrigation occurs when we are watering too much and the water is running off the surface because the soil can only absorb so much water in a given amount of time,” he said.To keep this water waste from happening, he recommends watering in zones for shorter periods of time and then rotating back through once the water has been absorbed.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910.

BOOR: Watering landscapes

Variety selection is one of the most important decisions that a grower can make to ensure success on their farm. Now is the time when wheat producers across Kansas are reviewing yield data and making decisions about the varieties they will plant in the fall. Although yield is always a top priority, disease, and insect resistance, along with appropriate agronomic traits, can buffer against crop losses. In addition, genetic resistance to diseases and insect pests can be the most effective, economical, and environmentally sound method for control.

The Kansas Wheat Variety Guide 2024 (formerly called Wheat Variety Disease and Insect Ratings), from K-State Research and Extension, has now been released for this year. Agronomic characteristics, disease, and pest resistance information are included, as well as profiles that highlight some more common or new varieties for the state of Kansas.

Ratings in this publication represent results from field and greenhouse evaluations by public and private wheat researchers at multiple locations over multiple years.

A few other resources available to assist farmers with wheat variety selection is the Kansas Wheat Variety Performance Tests that are conducted around the state at K-State Experiment Stations and in other locations. These variety performance tests are replicated, each variety is randomly planted in four different locations in the field to increase accuracy of the yield data. That information along with all the other resources referenced in this article can be accessed from our Cottonwood Extension District web site at www.cottonwood.ksu.edu click onto the Crops and Livestock tab and look under Hot Topics for any of these resources.

The Colorado Wheat Trials Database decision tool provides complete access to variety information and data from university variety trials in Colorado and several other Great Plains states including Kansas. The database also includes private company trial data (Limagrain Cereal Seeds, Syngenta-Agripro). The database may be used to find up-to-date wheat variety information, display data from individual trial locations, generate summaries across multiple trial locations and years, and generate head-to-head comparisons for varieties of interest. It is an easy tool to use and very helpful!

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictVariety selection is one of the most important decisions that a grower can make to ensure success on their farm. Now is the time when wheat producers across Kansas are reviewing yield data and making decisions about the varieties they will plant in the fall. Although yield is always a top priority, disease, and insect resistance, along with appropriate agronomic traits, can buffer against crop losses. In addition, genetic resistance to diseases and insect pests can be the most effective, economical, and environmentally sound method for control.The Kansas Wheat Variety Guide 2024 (formerly called Wheat Variety Disease and Insect Ratings), from K-State Research and Extension, has now been released for this year. Agronomic characteristics, disease, and pest resistance information are included, as well as profiles that highlight some more common or new varieties for the state of Kansas.Ratings in this publication represent results from field and greenhouse evaluations by public and private wheat researchers at multiple locations over multiple years.A few other resources available to assist farmers with wheat variety selection is the Kansas Wheat Variety Performance Tests that are conducted around the state at K-State Experiment Stations and in other locations. These variety performance tests are replicated, each variety is randomly planted in four different locations in the field to increase accuracy of the yield data. That information along with all the other resources referenced in this article can be accessed from our Cottonwood Extension District web site at www.cottonwood.ksu.edu click onto the Crops and Livestock tab and look under Hot Topics for any of these resources.The Colorado Wheat Trials Database decision tool provides complete access to variety information and data from university variety trials in Colorado and several other Great Plains states including Kansas. The database also includes private company trial data (Limagrain Cereal Seeds, Syngenta-Agripro). The database may be used to find up-to-date wheat variety information, display data from individual trial locations, generate summaries across multiple trial locations and years, and generate head-to-head comparisons for varieties of interest. It is an easy tool to use and very helpful!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: Kansas Wheat Variety Guide 2024 is now available

By MONIQUE KOERNER Cottonwood Extension District

We canned meat, lots and lots of meat! On August 7, 2024, the Cottonwood Extension District hosted a meat canning class held by K-State Research and Extension Specialist, Karen Blakeslee. We had 15 people attend from Ellis County and several of the surrounding counties, including Russell, Barton, and Ness counties. We canned chicken, beef, and hamburger that afternoon. Some of the attendees had canned before but many of them were new to canning meat. All attendees were able to take home at least one can of each meat.

I was intrigued by canning meat when I took a 3-day canning class that Karen offers specifically to agents. We were able to bring home the produce and meat canned and I found it so easy to put dinner on the table when the meat was ready to go! And the flavor of canned meat is amazing!

In addition to hands on meat canning, Karen spoke about best practices for safe food preservation, dehydration and freezing. Participants went home with lots of handouts and freebies from the Kansas Beef Council as well.

Many thanks to the First United Methodist Church for allowing us to hold programs in their wonderfully stocked kitchen!

If you haven’t had a chance to listen to Karen speak, you are missing out. She is very knowledgeable about all things food preservation. If you are interested in other food preservation workshops, Karen is holding a pickling class in Salina on August 22 from 12-5PM. Check out our Facebook page for the details or go to Central Kansas District Facebook page.

If you are interested in learning more about food preservation, please contact Monique at moniquek@ksu.edu or visit the Cottonwood Extension District website at https://cottonwood.k-state.edu/

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictWe canned meat, lots and lots of meat! On August 7, 2024, the Cottonwood Extension District hosted a meat canning class held by K-State Research and Extension Specialist, Karen Blakeslee. We had 15 people attend from Ellis County and several of the surrounding counties, including Russell, Barton, and Ness counties. We canned chicken, beef, and hamburger that afternoon. Some of the attendees had canned before but many of them were new to canning meat. All attendees were able to take home at least one can of each meat.I was intrigued by canning meat when I took a 3-day canning class that Karen offers specifically to agents. We were able to bring home the produce and meat canned and I found it so easy to put dinner on the table when the meat was ready to go! And the flavor of canned meat is amazing!In addition to hands on meat canning, Karen spoke about best practices for safe food preservation, dehydration and freezing. Participants went home with lots of handouts and freebies from the Kansas Beef Council as well.Many thanks to the First United Methodist Church for allowing us to hold programs in their wonderfully stocked kitchen!If you haven’t had a chance to listen to Karen speak, you are missing out. She is very knowledgeable about all things food preservation. If you are interested in other food preservation workshops, Karen is holding a pickling class in Salina on August 22 from 12-5PM. Check out our Facebook page for the details or go to Central Kansas District Facebook page.If you are interested in learning more about food preservation, please contact Monique at moniquek@ksu.edu or visit the Cottonwood Extension District website at https://cottonwood.k-state.edu/

KOERNER: Food preservation, Meat!

By KARISSA WINKEL Cottonwood Extension District

120/ 80. It’s the blood pressure number we all aim for, but what does the ratio stand for?

The top number, known as systole, measures the pressure in the arteries when the heart contracts, pumping blood to the body. The bottom number, diastole, measures the pressure in the arteries as the heart relaxes, filling with blood.

Blood pressure can vary from minute to minute with stress and sleep changes, and for some of us, white coat syndrome spikes blood pressure as we walk into the doctor’s office. While we know that keeping blood pressure in check is good, we may not fully understand why high blood pressure can put our health at risk.

High blood pressure is a condition that often goes unnoticed. With little to no symptoms, hypertension has coined the name, “the silent killer” because it can cause major damage to the heart, brain, eyes, and kidneys before it feels like anything is wrong. This is why regularly checking blood pressure and taking measures to reduce hypertension is vital! Watching alcohol consumption, cholesterol levels, and sodium intake can all make a difference.

If you want to take control of your blood pressure, form the habit of reducing sodium. The American Heart Association names six popular foods to watch for, known as The Salty Six:

· Bread and rolls – One slice of bread can contain as much as 230 milligrams of sodium.

· Cold cuts and cured meats – Deli or pre-packaged meats can have as much as 1,050 milligrams of sodium.

· Pizza – One slice can contain up to 760 milligrams.

· Poultry – Choose your chicken wisely, avoiding products enhanced with a sodium solution. Just 3 ounces of fast-food-style nuggets can contain almost 600 milligrams of sodium.

· Soup – One cup of canned chicken noodle soup can have up to 940 milligrams of sodium.

· Sandwiches – A sandwich can easily top 1,500 milligrams of sodium.

While the daily recommended sodium intake is 2,300 mg, it can be easy to overdo salt because it’s disguised in everyday foods. This is why it’s important to check nutrition labels for sodium content; you may be surprised to find sodium in foods that don’t taste salty! Choose “no salt added” and “low sodium” products and cook with plenty of herbs and spices.

If nutrition labels overwhelm you, simply swapping processed foods for fresh options can help. Fresh fruits and vegetables are naturally low in sodium and high in nutrients.

Of course, reducing sodium isn’t the only way to improve blood pressure. Stress management, regular exercise, and avoiding tobacco products are just a few other lifestyle factors that can play a part. Incorporating these habit shifts can make the world of difference in your blood pressure and health for years to come.

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 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension District120/ 80. It’s the blood pressure number we all aim for, but what does the ratio stand for?The top number, known as systole, measures the pressure in the arteries when the heart contracts, pumping blood to the body. The bottom number, diastole, measures the pressure in the arteries as the heart relaxes, filling with blood.Blood pressure can vary from minute to minute with stress and sleep changes, and for some of us, white coat syndrome spikes blood pressure as we walk into the doctor’s office. While we know that keeping blood pressure in check is good, we may not fully understand why high blood pressure can put our health at risk.High blood pressure is a condition that often goes unnoticed. With little to no symptoms, hypertension has coined the name, “the silent killer” because it can cause major damage to the heart, brain, eyes, and kidneys before it feels like anything is wrong. This is why regularly checking blood pressure and taking measures to reduce hypertension is vital! Watching alcohol consumption, cholesterol levels, and sodium intake can all make a difference.If you want to take control of your blood pressure, form the habit of reducing sodium. The American Heart Association names six popular foods to watch for, known as The Salty Six:· Bread and rolls – One slice of bread can contain as much as 230 milligrams of sodium.· Cold cuts and cured meats – Deli or pre-packaged meats can have as much as 1,050 milligrams of sodium.· Pizza – One slice can contain up to 760 milligrams.· Poultry – Choose your chicken wisely, avoiding products enhanced with a sodium solution. Just 3 ounces of fast-food-style nuggets can contain almost 600 milligrams of sodium.· Soup – One cup of canned chicken noodle soup can have up to 940 milligrams of sodium.· Sandwiches – A sandwich can easily top 1,500 milligrams of sodium.While the daily recommended sodium intake is 2,300 mg, it can be easy to overdo salt because it’s disguised in everyday foods. This is why it’s important to check nutrition labels for sodium content; you may be surprised to find sodium in foods that don’t taste salty! Choose “no salt added” and “low sodium” products and cook with plenty of herbs and spices.If nutrition labels overwhelm you, simply swapping processed foods for fresh options can help. Fresh fruits and vegetables are naturally low in sodium and high in nutrients.Of course, reducing sodium isn’t the only way to improve blood pressure. Stress management, regular exercise, and avoiding tobacco products are just a few other lifestyle factors that can play a part. Incorporating these habit shifts can make the world of difference in your blood pressure and health for years to come.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu.

WINKEL: The salty six and blood pressure

By MONIQUE KOERNER and ALICIA BOOR Cottonwood Extension District

You are probably asking yourself, “What is QPR?” QPR stands for Question, Persuade and Refer. Three steps anyone can learn to help prevent suicide. QPR is a suicide-prevention training designed to educate people from all walks of life on how to recognize the warning signs of suicide. QPR training helps people get comfortable asking the question "Are you thinking about suicide?" and then helping others get appropriate help.

The world is experiencing a global mental health crisis and Kansas is not exempt. There has been a statistically significant 51.4% increase in the suicide death rate from 2011 to 2022 and in 2022 there were 8,453 Kansans who visited an Emergency Department for suicidal ideation (KDHE Suicide-Related Data). The QPR mission is to reduce suicidal behaviors and save lives by providing innovative, practical and proven suicide prevention training. The signs of crisis are all around us. We believe that quality education empowers all people, regardless of their background to make a positive difference in the life of someone they know.

K-State Research and Extension is committed to helping the mental health crisis in Kansas by creating the Stress and Resiliency Transdisciplinary team. Our Stress and Resiliency team provides educational information about stress, stress management and resiliency, or one’s ability to adapt positively to difficult experiences. Areas of focus include all types of stress and general mental health information, because stress impacts all of us – regardless of demographic.

Increasing awareness and people’s willingness to talk about mental health will encourage more Kansans to get the help they need. Another goal is to equip Kansans with tools and techniques that help them recognize and manage stress within their lives, families and communities. Our team also strives to educate Kansans about resiliency - how to enhance it and how to incorporate it into their daily lives.

One of the initiatives of the Stress and Resiliency Team is to train agents in QPR among other educational trainings. Recently, Monique Koerner joined Alicia Boor in becoming a QPR

gatekeeper for the Cottonwood Extension District. We are available to present QPR to a wide variety of audiences. Some examples would include workplaces, schools, colleges and universities, faith communities, emergency departments and services, and other civic organizations that are interested in learning more about the mental health crisis and suicide prevention.

For more information about mental health, stress, stress management or to schedule a QPR training, please contact Cottonwood Extension District at 785-628-9430 or 620-793-1910. Or email Monique at moniquek@ksu.edu or Alica at aboor@ksu.edu

Alicia Boor is the Agriculture and Natural Resource Agent. You can reach her at 620-793-1910 or aboor@ksu.edu. 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/2020/11/1605624283047.png" alt="" />
 <figcaption></figcaption>
 </figure>By MONIQUE KOERNER and ALICIA BOOR Cottonwood Extension DistrictYou are probably asking yourself, “What is QPR?” QPR stands for Question, Persuade and Refer. Three steps anyone can learn to help prevent suicide. QPR is a suicide-prevention training designed to educate people from all walks of life on how to recognize the warning signs of suicide. QPR training helps people get comfortable asking the question "Are you thinking about suicide?" and then helping others get appropriate help.The world is experiencing a global mental health crisis and Kansas is not exempt. There has been a statistically significant 51.4% increase in the suicide death rate from 2011 to 2022 and in 2022 there were 8,453 Kansans who visited an Emergency Department for suicidal ideation (KDHE Suicide-Related Data). The QPR mission is to reduce suicidal behaviors and save lives by providing innovative, practical and proven suicide prevention training. The signs of crisis are all around us. We believe that quality education empowers all people, regardless of their background to make a positive difference in the life of someone they know.K-State Research and Extension is committed to helping the mental health crisis in Kansas by creating the Stress and Resiliency Transdisciplinary team. Our Stress and Resiliency team provides educational information about stress, stress management and resiliency, or one’s ability to adapt positively to difficult experiences. Areas of focus include all types of stress and general mental health information, because stress impacts all of us – regardless of demographic.Increasing awareness and people’s willingness to talk about mental health will encourage more Kansans to get the help they need. Another goal is to equip Kansans with tools and techniques that help them recognize and manage stress within their lives, families and communities. Our team also strives to educate Kansans about resiliency - how to enhance it and how to incorporate it into their daily lives.One of the initiatives of the Stress and Resiliency Team is to train agents in QPR among other educational trainings. Recently, Monique Koerner joined Alicia Boor in becoming a QPRgatekeeper for the Cottonwood Extension District. We are available to present QPR to a wide variety of audiences. Some examples would include workplaces, schools, colleges and universities, faith communities, emergency departments and services, and other civic organizations that are interested in learning more about the mental health crisis and suicide prevention.For more information about mental health, stress, stress management or to schedule a QPR training, please contact Cottonwood Extension District at 785-628-9430 or 620-793-1910. Or email Monique at moniquek@ksu.edu or Alica at aboor@ksu.eduAlicia Boor is the Agriculture and Natural Resource Agent. You can reach her at 620-793-1910 or aboor@ksu.edu. 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

COTTONWOOD DISTRICT: Suicide prevention

I don’t know about you but this summer has flown by!

When our kids were small, transitioning back from long days of farm life to the much more structured pace of school was often a challenge. While they certainly had early mornings and a multitude of responsibilities for the farm, it was much different getting up and ready for the school bus every day.

I usually tried to start a few weeks ahead of time with slowly adjusting bedtime schedules. As an off-the-farm working mom, it was often stressful and I regularly worried that I had everything prepared!

Things that helped us were a white-board calendar the size of the freezer door. Each family member had their own color of dry erase marker and it made schedules a little more manageable. We also kept a grocery list on the refrigerator door and each family member was expected to add items they needed for every day or wanted for lunches.

Speaking of lunches, we had one pretty picky eater and our plan was that the kids had to check the next day’s lunch menu and had to eat at least three items on the menu including the main dish or they had to pack their lunch! Yes, I checked their lunch to make sure it wasn’t just cookies and chips! They usually did a pretty good job of packing a mostly balanced meal that they would actually eat.

I was never very good about laying out clothes the night before – I can’t manage that for myself as an adult! While I do appreciate that this habit can definitely make mornings smoother, I am still a work in progress. Keeping up on laundry was always a challenge, especially with farm dirt and working full-time, so we tried to have a schedule of washing a load a day. It sure helped when the kids were old enough to help which meant 7 or 8 was helping to fold and definitely putting their own things away. By 10 or 12, they helped with hanging things up or putting them in the dryer.

Both kids are good cooks and those skills started at an early age. Knowing the basics of food preparation allowed them to get ingredients together or begin thawing meat for a meal by the time they were in middle school.

All of those things didn’t guarantee smooth evenings especially with homework. Their normal station was in the kitchen so we could talk about

assignments and their day while I made dinner and they worked on homework. It was a good way to practice conversation and have a small window into their fun, frustrations, and feelings. These days, I miss those moments but our daughter often calls on her way home from work in Kansas City and we chat while I start dinner!

Nothing of these ideas are rocket science but I hope you will look for ways to connect with your kids in car or in the kitchen.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179500533.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By MICHELLE BERAN Cottonwood Extension DistrictI don’t know about you but this summer has flown by!When our kids were small, transitioning back from long days of farm life to the much more structured pace of school was often a challenge. While they certainly had early mornings and a multitude of responsibilities for the farm, it was much different getting up and ready for the school bus every day.I usually tried to start a few weeks ahead of time with slowly adjusting bedtime schedules. As an off-the-farm working mom, it was often stressful and I regularly worried that I had everything prepared!Things that helped us were a white-board calendar the size of the freezer door. Each family member had their own color of dry erase marker and it made schedules a little more manageable. We also kept a grocery list on the refrigerator door and each family member was expected to add items they needed for every day or wanted for lunches.Speaking of lunches, we had one pretty picky eater and our plan was that the kids had to check the next day’s lunch menu and had to eat at least three items on the menu including the main dish or they had to pack their lunch! Yes, I checked their lunch to make sure it wasn’t just cookies and chips! They usually did a pretty good job of packing a mostly balanced meal that they would actually eat.I was never very good about laying out clothes the night before – I can’t manage that for myself as an adult! While I do appreciate that this habit can definitely make mornings smoother, I am still a work in progress. Keeping up on laundry was always a challenge, especially with farm dirt and working full-time, so we tried to have a schedule of washing a load a day. It sure helped when the kids were old enough to help which meant 7 or 8 was helping to fold and definitely putting their own things away. By 10 or 12, they helped with hanging things up or putting them in the dryer.Both kids are good cooks and those skills started at an early age. Knowing the basics of food preparation allowed them to get ingredients together or begin thawing meat for a meal by the time they were in middle school.All of those things didn’t guarantee smooth evenings especially with homework. Their normal station was in the kitchen so we could talk aboutassignments and their day while I made dinner and they worked on homework. It was a good way to practice conversation and have a small window into their fun, frustrations, and feelings. These days, I miss those moments but our daughter often calls on her way home from work in Kansas City and we chat while I start dinner!Nothing of these ideas are rocket science but I hope you will look for ways to connect with your kids in car or in the kitchen.Keep learning. Keep showing grace and kindness!Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.

BERAN: Back to school

Pre-emergence herbicides with residual activity are an important component of high-yielding cropping systems. They are not emphasized as much in wheat production compared to other cropping systems in Kansas, but residual herbicides applied prior to wheat emergence can be part of a good weed management system in wheat, says Sarah Lancaster, K-State Extension Weed Management Specialist. To see the selected products for this use please refer to the latest K-State Agronomy eUpdate.

Most residual herbicides labeled for pre-emergence application in wheat are Group 2 (ALS-inhibiting) herbicides, which are associated with herbicide-resistant populations of kochia, marestail (horseweed), bushy wallflower, flixweed, henbit, and brome species in Kansas. Products in Groups 14 (the PPO-inhibiting herbicides) and 15 (the long-chain fatty acid-inhibiting herbicides) are also labeled; however, they are generally more dependent on rainfall for activation than the Group 2 herbicides.

Herbicides to control emerged weeds may be applied with or without residual herbicides in the weeks prior to planting wheat. Older products include the Group 2 herbicides Amber, Olympus, and Pre-Pare, as well as Group 4 (plant growth regulating) herbicides like 2,4-D, dicamba, or fluroxypyr. It is especially important to know planting interval restrictions for Group 4 herbicides, which range from 10 to 45 days.

When selecting pre-emergence herbicides for use in wheat production, keep in mind that many of these products are also labeled for use in emerged wheat. Unless using a planned split application, avoid repeated use of products from the same herbicide group to slow the development of herbicide-resistant weed populations in your fields.

Field bindweed can be difficult to control

Field bindweed is a particularly troublesome weed to control. In a 12-year experiment conducted at the Agricultural Research Center - Hays, field bindweed reduced wheat yield by 2 to 50%. Management of this weed during wheat establishment is important because field bindweed continues to grow until temperatures drop below 20°F.

The herbicides most commonly recommended for field bindweed control include various formulations of 2,4-D, dicamba, and glyphosate. Dicamba tends to provide greater control for fall applications compared to 2,4-D or glyphosate, especially if plants are drought-stressed. Another commonly used product is Facet (quinclorac). It is most effective when applied just

before the first killing frost. Other herbicides that are labeled for fall application to control or suppress field bindweed in wheat include Affinity, Aim, and Cimarron.

A single herbicide application will not achieve satisfactory control of field bindweed. It will take multiple years of herbicide applications to deplete the energy stored in the root system and control an established infestation.

For additional information, see the “2024 Chemical Weed Control for Field Crops, Pastures, and Noncropland” guide available online at KSRE Bookstore or check with your local K-State Research and Extension office for a paper copy.

The use of trade names is for clarity to readers and does not imply endorsement of a particular product, nor does exclusion imply non-approval. Always consult the herbicide label for the most current use requirements. Users should read and follow all label requirements.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictPre-emergence herbicides with residual activity are an important component of high-yielding cropping systems. They are not emphasized as much in wheat production compared to other cropping systems in Kansas, but residual herbicides applied prior to wheat emergence can be part of a good weed management system in wheat, says Sarah Lancaster, K-State Extension Weed Management Specialist. To see the selected products for this use please refer to the latest K-State Agronomy eUpdate.Most residual herbicides labeled for pre-emergence application in wheat are Group 2 (ALS-inhibiting) herbicides, which are associated with herbicide-resistant populations of kochia, marestail (horseweed), bushy wallflower, flixweed, henbit, and brome species in Kansas. Products in Groups 14 (the PPO-inhibiting herbicides) and 15 (the long-chain fatty acid-inhibiting herbicides) are also labeled; however, they are generally more dependent on rainfall for activation than the Group 2 herbicides.Herbicides to control emerged weeds may be applied with or without residual herbicides in the weeks prior to planting wheat. Older products include the Group 2 herbicides Amber, Olympus, and Pre-Pare, as well as Group 4 (plant growth regulating) herbicides like 2,4-D, dicamba, or fluroxypyr. It is especially important to know planting interval restrictions for Group 4 herbicides, which range from 10 to 45 days.When selecting pre-emergence herbicides for use in wheat production, keep in mind that many of these products are also labeled for use in emerged wheat. Unless using a planned split application, avoid repeated use of products from the same herbicide group to slow the development of herbicide-resistant weed populations in your fields.Field bindweed can be difficult to controlField bindweed is a particularly troublesome weed to control. In a 12-year experiment conducted at the Agricultural Research Center - Hays, field bindweed reduced wheat yield by 2 to 50%. Management of this weed during wheat establishment is important because field bindweed continues to grow until temperatures drop below 20°F.The herbicides most commonly recommended for field bindweed control include various formulations of 2,4-D, dicamba, and glyphosate. Dicamba tends to provide greater control for fall applications compared to 2,4-D or glyphosate, especially if plants are drought-stressed. Another commonly used product is Facet (quinclorac). It is most effective when applied justbefore the first killing frost. Other herbicides that are labeled for fall application to control or suppress field bindweed in wheat include Affinity, Aim, and Cimarron.A single herbicide application will not achieve satisfactory control of field bindweed. It will take multiple years of herbicide applications to deplete the energy stored in the root system and control an established infestation.For additional information, see the “2024 Chemical Weed Control for Field Crops, Pastures, and Noncropland” guide available online at KSRE Bookstore or check with your local K-State Research and Extension office for a paper copy.The use of trade names is for clarity to readers and does not imply endorsement of a particular product, nor does exclusion imply non-approval. Always consult the herbicide label for the most current use requirements. Users should read and follow all label requirements.

CAMPBELL: Pre-emergence herbicides in wheat

August 1 signifies the kickoff for World Breastfeeding Week (August 1-7) as well as August as National Breastfeeding Month. Each year the United States Breastfeeding Committee (USBC) requests a Congressional Proclamation to declare August as National Breastfeeding Month in the United States. In 2021, the USBC piloted a toolkit that individuals could use to urge their governor to proclaim August as "Breastfeeding Month" in their state or territory. Kansas has joined the list! Governor Kelly signed the proclamation for Kansas on July 29, 2024. The theme this year is “Nourish, Sustain, Thrive”

National Breastfeeding Month 2024 Weekly Observances

Week 1 (August 1-7): World Breastfeeding Week and National WIC Breastfeeding Week Theme: Closing the Gap: Breastfeeding support for All Week 2 (August 8-14): Indigenous Milk Medicine Week

Theme: Mind.Body, Milk Medicine. Week 3 (August 15-21): Asian American Native Hawaiian and Pacific Islander Breastfeeding Week

Theme: To Be Announced Week 4 (August 25-31): Black Breastfeeding Week Theme: Listen Up! Reclaiming our Narrative and Centering Our Stories for Breastfeeding Justice

Week 5 (September 1-7): Workplace Lactation Week Theme: Policy to Practice: Making Lactation Support a Reality

Week 6 (September 3-9) Semana de La Lactancia Latina

Theme: Reclaiming Culture Through Lactation

Most of us have heard about how breastfeeding positively affects the health of infants and toddlers. Breastfeeding also positively impacts families financially as well as the environment. However, many have not heard about the positive impacts on a mother’s health. Women who breastfeed their children lower their risk of breast cancer. According to an epidemiological study published in the The Lancet, breastfeeding is dose specific. For every 12 months of breastfeeding, the risk of breast cancer goes down by 4.3%. This can be for one child or a combination of children. Breastfeeding also reduces the risk of ovarian cancer, high blood pressure, type 2 diabetes as reported by the Agency for Healthcare Research and Quality. Finally, studies also show that breastfeeding can help lower the risk of osteoporosis and stroke. That is a lot of health benefits that make for healthier women and society. And those are only the physical health benefits. There are also social-emotional benefits as well that help with bonding and parenting.

Just because a woman wants to breastfeed though doesn’t mean that she has the support to do so. While breastfeeding is natural, it isn’t always easy. The World Breastfeeding Week campaign this year focuses on survival, health and wellbeing. It will showcase the need to improve breastfeeding support to reduce inequalities that exist in our society with a special focus on breastfeeding in times of emergencies and crisis. A mother who is breastfeeding can continue to feed her baby without the need for clean water, formula or a way to boil water. Feeding her baby is one less thing to think about during an emergency or crisis.

Join us to celebrate mothers and to protect, promote, and support breastfeeding and human milk feeding for the 14th annual National Breastfeeding Month. In Hays and Ellis County, La Leche League of the Western Plains and the Ellis County Breastfeeding Coalition will hold a celebration on August 14th, 2024 at 10 am during our regularly scheduled La Leche League meeting. Come see what in-person support is all about and help us celebrate breastfeeding in Ellis County. Refreshments will be served. https://worldbreastfeedingweek.org/ https://www.usbreastfeeding.org/national-breastfeeding-month.html

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/2022/11/1668522176561.png" alt="" />
 <figcaption></figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictAugust 1 signifies the kickoff for World Breastfeeding Week (August 1-7) as well as August as National Breastfeeding Month. Each year the United States Breastfeeding Committee (USBC) requests a Congressional Proclamation to declare August as National Breastfeeding Month in the United States. In 2021, the USBC piloted a toolkit that individuals could use to urge their governor to proclaim August as "Breastfeeding Month" in their state or territory. Kansas has joined the list! Governor Kelly signed the proclamation for Kansas on July 29, 2024. The theme this year is “Nourish, Sustain, Thrive”National Breastfeeding Month 2024 Weekly ObservancesWeek 1 (August 1-7): World Breastfeeding Week and National WIC Breastfeeding Week Theme: Closing the Gap: Breastfeeding support for All Week 2 (August 8-14): Indigenous Milk Medicine WeekTheme: Mind.Body, Milk Medicine. Week 3 (August 15-21): Asian American Native Hawaiian and Pacific Islander Breastfeeding WeekTheme: To Be Announced Week 4 (August 25-31): Black Breastfeeding Week Theme: Listen Up! Reclaiming our Narrative and Centering Our Stories for Breastfeeding JusticeWeek 5 (September 1-7): Workplace Lactation Week Theme: Policy to Practice: Making Lactation Support a RealityWeek 6 (September 3-9) Semana de La Lactancia LatinaTheme: Reclaiming Culture Through LactationMost of us have heard about how breastfeeding positively affects the health of infants and toddlers. Breastfeeding also positively impacts families financially as well as the environment. However, many have not heard about the positive impacts on a mother’s health. Women who breastfeed their children lower their risk of breast cancer. According to an epidemiological study published in the The Lancet, breastfeeding is dose specific. For every 12 months of breastfeeding, the risk of breast cancer goes down by 4.3%. This can be for one child or a combination of children. Breastfeeding also reduces the risk of ovarian cancer, high blood pressure, type 2 diabetes as reported by the Agency for Healthcare Research and Quality. Finally, studies also show that breastfeeding can help lower the risk of osteoporosis and stroke. That is a lot of health benefits that make for healthier women and society. And those are only the physical health benefits. There are also social-emotional benefits as well that help with bonding and parenting.Just because a woman wants to breastfeed though doesn’t mean that she has the support to do so. While breastfeeding is natural, it isn’t always easy. The World Breastfeeding Week campaign this year focuses on survival, health and wellbeing. It will showcase the need to improve breastfeeding support to reduce inequalities that exist in our society with a special focus on breastfeeding in times of emergencies and crisis. A mother who is breastfeeding can continue to feed her baby without the need for clean water, formula or a way to boil water. Feeding her baby is one less thing to think about during an emergency or crisis.Join us to celebrate mothers and to protect, promote, and support breastfeeding and human milk feeding for the 14th annual National Breastfeeding Month. In Hays and Ellis County, La Leche League of the Western Plains and the Ellis County Breastfeeding Coalition will hold a celebration on August 14th, 2024 at 10 am during our regularly scheduled La Leche League meeting. Come see what in-person support is all about and help us celebrate breastfeeding in Ellis County. Refreshments will be served. https://worldbreastfeedingweek.org/ https://www.usbreastfeeding.org/national-breastfeeding-month.htmlMonique 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: World breastfeeding week, month

Making healthy choices is something we have the opportunity to do every day. For example, the foods and exercise we choose make a difference in our health and quality of life. However, it can be challenging to achieve a healthy balance because these choices can be difficult to make among all the other commitments in life.

The good news is that not all health-related decisions have to be challenging. For example, simply walking for 30 minutes throughout the day provides promising results. In fact, walking can improve heart health, strengthen the lungs, improve quality of sleep, and fight osteoporosis! Walking is shown to improve mood by the release of endorphins, and it lowers the risk of Alzheimer’s Disease. If walking is something you are interested in, a Walk with Ease class may be for you.

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

Walk with Ease provides pain management and physical activity education to individuals and families. The class includes an educational book that covers various topics about walking and arthritis management, and the $20 registration fee covers the price of the book. Walk with Ease classes aim to help each participant implement realistic goals, maintain a long-term physical activity routine, and help Kansans find resources to stay active.

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

Join us for our next Walk with Ease series that kicks off on September 3rd! This indoor class will take place from 2:00-3:00 p.m. on MWF at the Great Bend Rec at 1214 Stone St. For more information, please contact Karissa Winkel, Family and Community Wellness Agent to register, at krwinkel@ksu.edu or 620-793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictMaking healthy choices is something we have the opportunity to do every day. For example, the foods and exercise we choose make a difference in our health and quality of life. However, it can be challenging to achieve a healthy balance because these choices can be difficult to make among all the other commitments in life.The good news is that not all health-related decisions have to be challenging. For example, simply walking for 30 minutes throughout the day provides promising results. In fact, walking can improve heart health, strengthen the lungs, improve quality of sleep, and fight osteoporosis! Walking is shown to improve mood by the release of endorphins, and it lowers the risk of Alzheimer’s Disease. If walking is something you are interested in, a Walk with Ease class may be for you.Walk with Ease (WWE) is here to help people with arthritis or other related conditions reduce pain, increase balance, strength, walking pace, and improve overall health. Walk with Ease is not only an evidence-based program, but it’s also fun! Participants have the opportunity to walk, stretch, and socialize during each session. WWE is a class created by the National Arthritis Foundation, and it is offered through Kansas State Research &amp; Extension.Walk with Ease provides pain management and physical activity education to individuals and families. The class includes an educational book that covers various topics about walking and arthritis management, and the $20 registration fee covers the price of the book. Walk with Ease classes aim to help each participant implement realistic goals, maintain a long-term physical activity routine, and help Kansans find resources to stay active.Are you ready to make the healthy choice the easy choice? Do you want to learn how to improve mobility and decrease pain? Are you eager to learn how to develop a personal walking plan?Join us for our next Walk with Ease series that kicks off on September 3rd! This indoor class will take place from 2:00-3:00 p.m. on MWF at the Great Bend Rec at 1214 Stone St. For more information, please contact Karissa Winkel, Family and Community Wellness Agent to register, at krwinkel@ksu.edu or 620-793-1910.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu.

WINKEL: Keep it simple, walk for wellness

If you’re the average American, you spend most of the day at work, and finding time to achieve any personal goals can seem daunting. In your “free time,” you may have kids to take care of, dinner to put on the table, or countless chores to get done. At the end of the day, you might not have much energy left to work on yourself.

One of your personal goals may be related to improving health and getting active, and as you already know, this is difficult to achieve amid a busy life. So, what if you took a different approach?

What if you could fit physical activity into your workday without sacrificing hours of your free time?

Here are a few nontraditional tips to sneak in physical activity throughout the workday:

· One simple approach is to adjust your commute. Instead of driving, try bicycling. Those who regularly bicycle to work have a substantially lower risk of heart disease and obesity.

· Take advantage of webinars and virtual meetings. Since your office door is likely closed in such meetings, you won’t look goofy marching in place, stretching, or using a pair of dumbbells.

· Invest in a walking pad that the whole office can utilize. A walking pad is a small treadmill that is suitable for a standing desk. Slowly walk while you work instead of sitting. This can make a tremendous difference in your activity level!

· Get moving over your lunch break. One of my favorite ways to move more throughout the day is to walk for 20- 30 minutes at noon. This little brain break gets blood flowing and energizes me throughout the afternoon. To save time over my lunch, I prep leftovers or a simple meal the evening before. If walking isn’t for you, a short resistance workout with bands, dumbbells, or body weight is another option!

· Walking meetings are an alternative way to brainstorm topics. In fact, studies show that walking engages parts of the brain that allow you to be innovative! So, next time you meet with a coworker, try walking and talking out the details.

A workplace that encourages healthy behaviors will help you achieve your wellness goals. Plus, it also has the potential to boost the prosperity of the business you work for. Studies show that health-oriented workplaces see increased productivity rates, lower healthcare costs, and reduced staff turnover.

Simple habits like sharing healthy foods or regular walking meetings can tremendously impact physical fitness and overall health. I encourage you to build a culture of wellness in the workplace by making a few small changes to your day. You might just be surprised by the results you see.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictIf you’re the average American, you spend most of the day at work, and finding time to achieve any personal goals can seem daunting. In your “free time,” you may have kids to take care of, dinner to put on the table, or countless chores to get done. At the end of the day, you might not have much energy left to work on yourself.One of your personal goals may be related to improving health and getting active, and as you already know, this is difficult to achieve amid a busy life. So, what if you took a different approach?What if you could fit physical activity into your workday without sacrificing hours of your free time?Here are a few nontraditional tips to sneak in physical activity throughout the workday:· One simple approach is to adjust your commute. Instead of driving, try bicycling. Those who regularly bicycle to work have a substantially lower risk of heart disease and obesity.· Take advantage of webinars and virtual meetings. Since your office door is likely closed in such meetings, you won’t look goofy marching in place, stretching, or using a pair of dumbbells.· Invest in a walking pad that the whole office can utilize. A walking pad is a small treadmill that is suitable for a standing desk. Slowly walk while you work instead of sitting. This can make a tremendous difference in your activity level!· Get moving over your lunch break. One of my favorite ways to move more throughout the day is to walk for 20- 30 minutes at noon. This little brain break gets blood flowing and energizes me throughout the afternoon. To save time over my lunch, I prep leftovers or a simple meal the evening before. If walking isn’t for you, a short resistance workout with bands, dumbbells, or body weight is another option!· Walking meetings are an alternative way to brainstorm topics. In fact, studies show that walking engages parts of the brain that allow you to be innovative! So, next time you meet with a coworker, try walking and talking out the details.A workplace that encourages healthy behaviors will help you achieve your wellness goals. Plus, it also has the potential to boost the prosperity of the business you work for. Studies show that health-oriented workplaces see increased productivity rates, lower healthcare costs, and reduced staff turnover.Simple habits like sharing healthy foods or regular walking meetings can tremendously impact physical fitness and overall health. I encourage you to build a culture of wellness in the workplace by making a few small changes to your day. You might just be surprised by the results you see.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

WINKEL: Multitasking to mindfulness

By TAMARA ROBERTSON Cottonwood Extension District

The 2024 Ellis County fair was my third fair with the Cottonwood Extension District as either the 4-H program assistant or agent, however growing up in 4-H gives me a background of knowledge of what it takes to put on a county fair.

I’m always in awe at the work that is put into getting ready for the fair. First, we have the 4-H kids who are perfecting recipes, working with animals, or putting the finishing touches on a project. Parents who put in extra time on the weekends and evening helping their children and coaching them with projects. There is extra time and energy spent in the barns the month before prepping animals. The Extension agents and the office staff gather everything together to take to the fairgrounds. The fair board is putting in endless hours getting the grounds ready for the big week. Actually, they spend all 12 months getting ready and they are all volunteers who have to take vacation from their jobs to put on this big event. Some of them have kids that have aged out of 4-H but sill continue to volunteer, as it is a labor of love. The number of hours put in by everyone are hard to count.

A big thank you goes to our volunteer superintendents for stepping up and helping to display projects as well as assisting the judges. They are so good at what they do! Some volunteers don’t even have a background with 4-H but have a great eye for helping. The time and effort they put in behind the scenes makes the fair run so smoothly and is greatly appreciated.

I love to see the kids and all the excitement they bring. I love hearing the inspiration the 1st year members get that haven’t yet been through a fair and doing just one project helps find the spark to keep them going. So many possibilities are opened up for kids when they try new things.

I also enjoy the family aspect of 4-H. The kids are constantly learning from parents, siblings, volunteers and other 4-H members. Unlike other activities, 4-H is something the whole family can do together with siblings helping siblings.

It is amazing to see how everyone comes together when something doesn’t go as planned also. If an animal gets lose, people come out of no where to help the animal get where it is supposed to be. The 4-H clubs come together whether it is to make sure the food stand is staffed, trash is dumped or manure is removed. Members and parents spend hours cleaning before and after the fair to make sure the fairgrounds look good. Even when the jobs get dirty, at the end of the day the kids learn that the work has to be done.

Exhaustion at the end of the week is worth it for the joy that is seen in the kids based on their accomplishments, whether it’s learning how to control an animal, make a better cake or a ribbon placing. We have built a great community in Ellis County with a lot of pitching in and relationship building. Thanks to everyone for an amazing 2024 Fair. I look forward too many more in the future!

Tamara Robertson is the 4-H Youth Development Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or tarobertson@ksu.edu.

By TAMARA ROBERTSON Cottonwood Extension DistrictThe 2024 Ellis County fair was my third fair with the Cottonwood Extension District as either the 4-H program assistant or agent, however growing up in 4-H gives me a background of knowledge of what it takes to put on a county fair.I’m always in awe at the work that is put into getting ready for the fair. First, we have the 4-H kids who are perfecting recipes, working with animals, or putting the finishing touches on a project. Parents who put in extra time on the weekends and evening helping their children and coaching them with projects. There is extra time and energy spent in the barns the month before prepping animals. The Extension agents and the office staff gather everything together to take to the fairgrounds. The fair board is putting in endless hours getting the grounds ready for the big week. Actually, they spend all 12 months getting ready and they are all volunteers who have to take vacation from their jobs to put on this big event. Some of them have kids that have aged out of 4-H but sill continue to volunteer, as it is a labor of love. The number of hours put in by everyone are hard to count.A big thank you goes to our volunteer superintendents for stepping up and helping to display projects as well as assisting the judges. They are so good at what they do! Some volunteers don’t even have a background with 4-H but have a great eye for helping. The time and effort they put in behind the scenes makes the fair run so smoothly and is greatly appreciated.I love to see the kids and all the excitement they bring. I love hearing the inspiration the 1st year members get that haven’t yet been through a fair and doing just one project helps find the spark to keep them going. So many possibilities are opened up for kids when they try new things.I also enjoy the family aspect of 4-H. The kids are constantly learning from parents, siblings, volunteers and other 4-H members. Unlike other activities, 4-H is something the whole family can do together with siblings helping siblings.It is amazing to see how everyone comes together when something doesn’t go as planned also. If an animal gets lose, people come out of no where to help the animal get where it is supposed to be. The 4-H clubs come together whether it is to make sure the food stand is staffed, trash is dumped or manure is removed. Members and parents spend hours cleaning before and after the fair to make sure the fairgrounds look good. Even when the jobs get dirty, at the end of the day the kids learn that the work has to be done.Exhaustion at the end of the week is worth it for the joy that is seen in the kids based on their accomplishments, whether it’s learning how to control an animal, make a better cake or a ribbon placing. We have built a great community in Ellis County with a lot of pitching in and relationship building. Thanks to everyone for an amazing 2024 Fair. I look forward too many more in the future!Tamara Robertson is the 4-H Youth Development Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or tarobertson@ksu.edu.

Ellis County Fair: Community and relationships

By BECKY KISER Hays Post

August is National Breastfeeding Month, and the&nbsp;<a href="https://www.facebook.com/profile.php?id=100064626344476">La Leche League of the Western Plains</a><a href="https://www.facebook.com/profile.php?id=100064626344476" target="_blank">,</a>&nbsp;along with the&nbsp;<a href="https://www.facebook.com/groups/1586943164889168" target="_blank">Ellis County Breastfeeding Coalition,</a>&nbsp;is inviting mothers, mothers-to-be and their supporters to a breastfeeding awareness event from&nbsp;10 to 11 a.m. on&nbsp;Aug. 14 in Massey Park, 17th and Allen, Hays.&nbsp;Refreshments will be served.

"Moms need lots of support, even experienced moms," said Monique Koerner, family and community wellness agent, Cottonwood Extension District and co-leader of the La Leche League of the Western Plains.&nbsp;

"I've worked with moms who have successfully breastfed three babies. But then there is the fourth one—something is different and more difficult with this baby."

Local La Leche League meetings are held at the Hays Public Library every second Wednesday of the month at 10 a.m.

"To be able to sit next to another mom, along with experienced and trained leaders who've gone through it themselves, is very helpful," Koerner said.

Co-leader of the group is Natalie Oborny, Hays.&nbsp;

Breastfeeding information is an important part of prenatal education for pregnant women, Koerner said.

"We have a different informal topic at each meeting. If a mom comes in with a specific question, we start with that. La Leche League helps all moms," she said.

Often, the focus is on reminding moms to take care of themselves.

"It's a support group with mental health awareness and social-emotional benefits, all wrapped up together," Koerner said. La Leche League was started by a bunch of stay-at-home moms, and they've built it into a worldwide campaign for parents."&nbsp;

Thursday was the kickoff of World Breastfeeding Week, August 1-7.

Kansas Gov. Laura Kelly signed a proclamation on Monday for Kansans to observe breastfeeding month. The theme this year is "Nourish, Sustain, Thrive."

Breastfeeding positively affects the health of infants and toddlers. "They're less likely to get sick," Koerner said.

There are also lots of positive health impacts for nursing mothers.

Women who breastfeed their children lower their risk of breast cancer. Breastfeeding also reduces the risk of ovarian cancer, high blood pressure and Type 2 diabetes, as reported by the Agency for Healthcare Research and Quality. Other studies show that breastfeeding can help lower the risk of osteoporosis and stroke.  &nbsp;

Breastfeeding also positively impacts families financially and the environment.&nbsp;

Koerner said she benefitted greatly from the group when her children were young.&nbsp;

"I wouldn't be the person I am today without it," she said.

The Kansas Breastfeeding Coalition&nbsp;<a target="_blank" href="https://lnks.gd/l/eyJhbGciOiJIUzI1NiJ9.eyJidWxsZXRpbl9saW5rX2lkIjoxMDMsInVyaSI6ImJwMjpjbGljayIsInVybCI6Imh0dHBzOi8va3NicmVhc3RmZWVkaW5nLm9yZy93cC1jb250ZW50L3VwbG9hZHMvMjAyNC8wNC9zdGF0ZW9mQkZpbktTMjAyMy1yZXZfT2N0LnBkZj91dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9Z292ZGVsaXZlcnkiLCJidWxsZXRpbl9pZCI6IjIwMjQwODAyLjk4NTAzNTUxIn0.ddSn_8Q9Q3bRmuUpOLFPVFlA1NqNRWurK1aYvgUgNYo/s/1305913623/br/246826442443-l">State of Breastfeeding in Kansas 2023 report</a>&nbsp;has the most recent breastfeeding rates for Kansas along with action items and resources for individuals, employers, child care providers, health care professionals and others to support breastfeeding.&nbsp;&nbsp;

Additional information about breastfeeding is available online at:

<figure>
 <img src="https://media.eaglewebservices.com/public/2024/7/1722346379715.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By BECKY KISER Hays PostAugust is National Breastfeeding Month, and the&nbsp;<a href="https://www.facebook.com/profile.php?id=100064626344476">La Leche League of the Western Plains</a><a href="https://www.facebook.com/profile.php?id=100064626344476" target="_blank">,</a>&nbsp;along with the&nbsp;<a href="https://www.facebook.com/groups/1586943164889168" target="_blank">Ellis County Breastfeeding Coalition,</a>&nbsp;is inviting mothers, mothers-to-be and their supporters to a breastfeeding awareness event from&nbsp;10 to 11 a.m. on&nbsp;Aug. 14 in Massey Park, 17th and Allen, Hays.&nbsp;Refreshments will be served."Moms need lots of support, even experienced moms," said Monique Koerner, family and community wellness agent, Cottonwood Extension District and co-leader of the La Leche League of the Western Plains.&nbsp;"I've worked with moms who have successfully breastfed three babies. But then there is the fourth one—something is different and more difficult with this baby."Local La Leche League meetings are held at the Hays Public Library every second Wednesday of the month at 10 a.m."To be able to sit next to another mom, along with experienced and trained leaders who've gone through it themselves, is very helpful," Koerner said.Co-leader of the group is Natalie Oborny, Hays.&nbsp;Breastfeeding information is an important part of prenatal education for pregnant women, Koerner said."We have a different informal topic at each meeting. If a mom comes in with a specific question, we start with that. La Leche League helps all moms," she said.Often, the focus is on reminding moms to take care of themselves."It's a support group with mental health awareness and social-emotional benefits, all wrapped up together," Koerner said. La Leche League was started by a bunch of stay-at-home moms, and they've built it into a worldwide campaign for parents."&nbsp;Thursday was the kickoff of World Breastfeeding Week, August 1-7.<figure>
 <img src="https://media.eaglewebservices.com/public/2024/8/1722629965157.jpeg" alt="Jeff Usher, Amanda Peterson, Heather Braum, Stephanne Rupnicki, Mandy Chapin, Gov. .Laura Kelly, Danica Pelzel, Trini Murguia, Amy Trollinger and Diana Lady. Photo courtesy Kansas Governor's Office" />
 <figcaption>Jeff Usher, Amanda Peterson, Heather Braum, Stephanne Rupnicki, Mandy Chapin, Gov. .Laura Kelly, Danica Pelzel, Trini Murguia, Amy Trollinger and Diana Lady. Photo courtesy Kansas Governor's Office</figcaption>
 </figure>Kansas Gov. Laura Kelly signed a proclamation on Monday for Kansans to observe breastfeeding month. The theme this year is "Nourish, Sustain, Thrive."Breastfeeding positively affects the health of infants and toddlers. "They're less likely to get sick," Koerner said.There are also lots of positive health impacts for nursing mothers.Women who breastfeed their children lower their risk of breast cancer. Breastfeeding also reduces the risk of ovarian cancer, high blood pressure and Type 2 diabetes, as reported by the Agency for Healthcare Research and Quality. Other studies show that breastfeeding can help lower the risk of osteoporosis and stroke. &nbsp;Breastfeeding also positively impacts families financially and the environment.&nbsp;Koerner said she benefitted greatly from the group when her children were young.&nbsp;"I wouldn't be the person I am today without it," she said.The Kansas Breastfeeding Coalition&nbsp;<a target="_blank" href="https://lnks.gd/l/eyJhbGciOiJIUzI1NiJ9.eyJidWxsZXRpbl9saW5rX2lkIjoxMDMsInVyaSI6ImJwMjpjbGljayIsInVybCI6Imh0dHBzOi8va3NicmVhc3RmZWVkaW5nLm9yZy93cC1jb250ZW50L3VwbG9hZHMvMjAyNC8wNC9zdGF0ZW9mQkZpbktTMjAyMy1yZXZfT2N0LnBkZj91dG1fbWVkaXVtPWVtYWlsJnV0bV9zb3VyY2U9Z292ZGVsaXZlcnkiLCJidWxsZXRpbl9pZCI6IjIwMjQwODAyLjk4NTAzNTUxIn0.ddSn_8Q9Q3bRmuUpOLFPVFlA1NqNRWurK1aYvgUgNYo/s/1305913623/br/246826442443-l">State of Breastfeeding in Kansas 2023 report</a>&nbsp;has the most recent breastfeeding rates for Kansas along with action items and resources for individuals, employers, child care providers, health care professionals and others to support breastfeeding.&nbsp;&nbsp;Additional information about breastfeeding is available online at:<a href="https://www.usbreastfeeding.org/national-breastfeeding-month.html">https://www.usbreastfeeding.org/national-breastfeeding-month.html</a><a href="https://worldbreastfeedingweek.org/">https://worldbreastfeedingweek.org/</a>&nbsp;