If you have kids,&nbsp;you&nbsp;are&nbsp;well&nbsp;aware that&nbsp;it is&nbsp;spring break and that marks&nbsp;the end of another 9 weeks&nbsp;of school. Your students will be bringing home their report cards soon, and that reminds me of an article in the&nbsp;Working Mother&nbsp;magazine many years ago&nbsp;titled, “The Parent Report Card.” It seemed a bit awkward to ask my adolescent children&nbsp;at the time&nbsp;to grade me and their dad, on 25 different things&nbsp;but that is exactly what we did. Part of the value of the parent report card is that is brings out issues parents may not realize are important.&nbsp;

Things like “Understands my moods”, “Listens to my problems”, “Doesn’t scream at me when angry,” and&nbsp;“Treats all the kids in the family fairly” are graded A to F by each child in the family. I remember being surprised that my&nbsp;10-year-old&nbsp;son gave me a C when it came to “Lets&nbsp;me make my&nbsp;own decisions.”&nbsp;I’m thinking to myself, “Adam, you’re only 10, so you don’t have the skills to make all of you own decisions.” Still, it reminded me of the important job we have as parents, to gradually let our children gain skills to make more of their own decisions.

It is a good idea to make several copies of the “Parent Report Card” and allow time for&nbsp;each child in the family to grade both mom and dad and also let the parents grade themselves. As parents take the quiz and grade themselves, they may see how the perceptions of one generation can differ from those of the other.&nbsp;

Dr. Linda Berg-Cross, author of “The Parent Report Card,”&nbsp;cites a single father who was surprised to find himself with a low mark in “Helps me get up when I oversleep.” “I always make sure she gets up,” he said. “I gave myself an A.” When he asked his daughter why she had given him a D, she answered, “Because you yell at me, and I hate waking up that way.” Her advice as to how he might improve: “Just talk to me nicely.”

If you would like a copy of the “Parent Report Card,” give me a call or send me an e-mail and I will be happy to share.&nbsp;

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="Donna Krug is the District Director and Family &amp; Consumer Science Agent for K-State Research &amp; Extension - Cottonwood Extension District.&nbsp;" />
 <figcaption>Donna Krug is the District Director and Family &amp; Consumer Science Agent for K-State Research &amp; Extension - Cottonwood Extension District.&nbsp;</figcaption>
 </figure>If you have kids,&nbsp;you&nbsp;are&nbsp;well&nbsp;aware that&nbsp;it is&nbsp;spring break and that marks&nbsp;the end of another 9 weeks&nbsp;of school. Your students will be bringing home their report cards soon, and that reminds me of an article in the&nbsp;Working Mother&nbsp;magazine many years ago&nbsp;titled, “The Parent Report Card.” It seemed a bit awkward to ask my adolescent children&nbsp;at the time&nbsp;to grade me and their dad, on 25 different things&nbsp;but that is exactly what we did. Part of the value of the parent report card is that is brings out issues parents may not realize are important.&nbsp;Things like “Understands my moods”, “Listens to my problems”, “Doesn’t scream at me when angry,” and&nbsp;“Treats all the kids in the family fairly” are graded A to F by each child in the family. I remember being surprised that my&nbsp;10-year-old&nbsp;son gave me a C when it came to “Lets&nbsp;me make my&nbsp;own decisions.”&nbsp;I’m thinking to myself, “Adam, you’re only 10, so you don’t have the skills to make all of you own decisions.” Still, it reminded me of the important job we have as parents, to gradually let our children gain skills to make more of their own decisions.It is a good idea to make several copies of the “Parent Report Card” and allow time for&nbsp;each child in the family to grade both mom and dad and also let the parents grade themselves. As parents take the quiz and grade themselves, they may see how the perceptions of one generation can differ from those of the other.&nbsp;Dr. Linda Berg-Cross, author of “The Parent Report Card,”&nbsp;cites a single father who was surprised to find himself with a low mark in “Helps me get up when I oversleep.” “I always make sure she gets up,” he said. “I gave myself an A.” When he asked his daughter why she had given him a D, she answered, “Because you yell at me, and I hate waking up that way.” Her advice as to how he might improve: “Just talk to me nicely.”If you would like a copy of the “Parent Report Card,” give me a call or send me an e-mail and I will be happy to share.&nbsp;Donna Krug is the District Director&nbsp;and&nbsp;Family &amp; Consumer Science Agent&nbsp;for&nbsp;K-State Research &amp; Extension -&nbsp;Cottonwood Extension District.&nbsp;You may reach her at: (620)793-1910 or&nbsp;<a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp; &nbsp; &nbsp; &nbsp;

KRUG: Is it time for a parent report card?

Agent Bernie Unruh recently said goodbye after three decades
with K-State Research and Extension.

While she had only been with the Cottonwood Extension District in Hays for
the last few years, she had been a longtime agent for the K-State-based organization,
including a previous stint in Hays.

"I definitely thought I was going to stay for five years
and help make a difference," Unruh said. "And you know, lots of the
programs are things that we're working on. But sometimes things do just come up,
and the time seemed right."

She is leaving the district to pursue an opportunity with
the Farm Service Agency in Barton County but said her appreciation for the Extension remains.

"Definitely have Extension in my heart," Unruh
said. "And I just have this desire not only to learn myself, but to help
others learn. Not everybody has an opportunity to go to college. My parents
didn't go to college. So, I was kind of the first one out of the house to head
to K-State and get my home economics education degree."

After college, Unruh said she went to work at the Extension district
in Effingham.

"Effingham actually has the FSA office, and it also has
the Extension office, then the courthouse houses the rest of the county offices,"
Unruh said. "So, we worked both in Atchison and Effingham, but it was a
great place to start. And I learned a lot from the ag agent at that time. ... He'd only been there 18 months, and so we really did boost the 4-H
program and learn new things."

She would then move to Ellis County for her first stint with
the extension district in Hays. And those connections made in the '80s live on.

"I've really enjoyed it. … Some of the young people who were
just graduating out of 4-H are in the workforce doing great things and so I love
to see them," she said. "I've kept up with those young people and seeing the
wonderful things that 4-H did for them."

While the connections have remained, she said the work of
the Extension districts has shifted with the times.

"One of my first projects that people will probably laugh
at now, but I had Elwin Holmes from K-State come out to Effingham," Unruh
said. "And we had a sewing machine workshop. And so, our older mechanical
sewing machines, we took them apart, he brought cleaning fluids and oil and
grease, and we put some machines back together. And he made sure that they were
running before the end of the day."

To this day, she said some in Effingham remember those
lessons.

"But that's not something we do anymore," Unruh
said. "We don't have as many diverse specialists at K-State, and so you
know, even in the family consumer science or at that time, it was home-ec, we
have fewer and fewer people who are able to come out and do programs out in our
community."

As times as focus has changed in the district, the desire to
foster learning and engagement grew.

"We started writing our programs, and then as time went
on, there were things that we definitely are focusing on health and wellness of
almost solely now," Unruh said. "We still are definitely wanting to
work with child development, family development, parenting classes, things like
that."

And the scope of wellness, she said, takes a variety of forms.

"It's not only just putting good food on our plate and
exercising. We need good mental health and good family relationships, good
community relationships," Unruh said.

"From my viewpoint, I just totally, really love to see
people taking the opportunity to learn — no matter what age you are," Unruh
said. "So, all ages, keep learning, find a book, get online. You know, you can
take lots of classes totally free. And you get to decide what you want to learn."

<div><iframe title="Cottonwood extension district agent says goodbye" 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=s5ric-11c109f-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>JAMES BELL 
Hays PostAgent Bernie Unruh recently said goodbye after three decades
with K-State Research and Extension.While she had only been with the Cottonwood Extension District in Hays for
the last few years, she had been a longtime agent for the K-State-based organization,
including a previous stint in Hays."I definitely thought I was going to stay for five years
and help make a difference," Unruh said. "And you know, lots of the
programs are things that we're working on. But sometimes things do just come up,
and the time seemed right."She is leaving the district to pursue an opportunity with
the Farm Service Agency in Barton County but said her appreciation for the Extension remains.<figure>
 <img src="https://media.eaglewebservices.com/public/2020/4/1588274071306.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>"Definitely have Extension in my heart," Unruh
said. "And I just have this desire not only to learn myself, but to help
others learn. Not everybody has an opportunity to go to college. My parents
didn't go to college. So, I was kind of the first one out of the house to head
to K-State and get my home economics education degree."After college, Unruh said she went to work at the Extension district
in Effingham."Effingham actually has the FSA office, and it also has
the Extension office, then the courthouse houses the rest of the county offices,"
Unruh said. "So, we worked both in Atchison and Effingham, but it was a
great place to start. And I learned a lot from the ag agent at that time. ... He'd only been there 18 months, and so we really did boost the 4-H
program and learn new things."She would then move to Ellis County for her first stint with
the extension district in Hays. And those connections made in the '80s live on."I've really enjoyed it. … Some of the young people who were
just graduating out of 4-H are in the workforce doing great things and so I love
to see them," she said. "I've kept up with those young people and seeing the
wonderful things that 4-H did for them."While the connections have remained, she said the work of
the Extension districts has shifted with the times."One of my first projects that people will probably laugh
at now, but I had Elwin Holmes from K-State come out to Effingham," Unruh
said. "And we had a sewing machine workshop. And so, our older mechanical
sewing machines, we took them apart, he brought cleaning fluids and oil and
grease, and we put some machines back together. And he made sure that they were
running before the end of the day."To this day, she said some in Effingham remember those
lessons."But that's not something we do anymore," Unruh
said. "We don't have as many diverse specialists at K-State, and so you
know, even in the family consumer science or at that time, it was home-ec, we
have fewer and fewer people who are able to come out and do programs out in our
community."As times as focus has changed in the district, the desire to
foster learning and engagement grew."We started writing our programs, and then as time went
on, there were things that we definitely are focusing on health and wellness of
almost solely now," Unruh said. "We still are definitely wanting to
work with child development, family development, parenting classes, things like
that."And the scope of wellness, she said, takes a variety of forms."It's not only just putting good food on our plate and
exercising. We need good mental health and good family relationships, good
community relationships," Unruh said.Key to that effort is learning."From my viewpoint, I just totally, really love to see
people taking the opportunity to learn — no matter what age you are," Unruh
said. "So, all ages, keep learning, find a book, get online. You know, you can
take lots of classes totally free. And you get to decide what you want to learn."

🎙 Cottonwood Extension District agent says goodbye

A couple of weeks ago, 4-H members across Barton County gathered for 4-H Club Day.&nbsp;This event provides opportunities for 4-H&nbsp;members&nbsp;to showcase their presentation skills while receiving feedback from a judge for areas of improvement. Youth participate in Project Talks (specific information about one of the 40 project areas), a Demonstration (shows how to do something), an Illustrated Talk (tells how to do something or about something), and Public or Extemporaneous Speaking. They also have an opportunity&nbsp;to showcase teamwork through skits or model meetings (Parliamentary procedure).&nbsp;Those with top placings will have the opportunity to compete at the Regional 4-H Club Day on March 11 in Great Bend.

I love watching the development of a youth who starts out as a little one in a Show and Tell presentation and, just a few years later, is taking on more complicated topics and challenging themselves with Public Speaking or Extemporaneous Speaking.&nbsp;

In addition to this opportunity, a group of youth across the Cottonwood Extension District are part of a team of water ambassadors, our 4-H2O Ambassadors!&nbsp;This group of 7 youth are provided training by a variety of partners including Cottonwood Extension 4-H, Hays Water Resources Department, KSU Watershed specialists, and the Kansas Wetlands Education Center.&nbsp;The 4-H Water Ambassador program is a leadership opportunity for teens 13 and older, focusing on the importance of water quality, water conservation and water careers.&nbsp;If your organization would be interested in hearing from our water ambassadors, give me a call.

Another incredible opportunity that has been provided to one of our Cottonwood – Barton 4-H members is the chance to represent Kansas 4-H at an international level. Jayla Wyant was selected as one of the IFYE (International Foreign Youth Exchange) youth for 2022. She will be traveling to Japan this summer to stay with a host family, learn about youth development and experience a different culture.&nbsp;Jayla is fundraising for this trip as the costs are considerably more than a regular summer. If you are interested in supporting her fundraising efforts, please contact me at the Extension Office and I will have her family&nbsp;get&nbsp;in contact.&nbsp;

What incredible opportunities to learn through experiences!

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 is the 4-H and Youth Development Agent in the Cottonwood Extension District." />
 <figcaption>Michelle Beran is the 4-H and Youth Development Agent in the Cottonwood Extension District.</figcaption>
 </figure>A couple of weeks ago, 4-H members across Barton County gathered for 4-H Club Day.&nbsp;This event provides opportunities for 4-H&nbsp;members&nbsp;to showcase their presentation skills while receiving feedback from a judge for areas of improvement. Youth participate in Project Talks (specific information about one of the 40 project areas), a Demonstration (shows how to do something), an Illustrated Talk (tells how to do something or about something), and Public or Extemporaneous Speaking. They also have an opportunity&nbsp;to showcase teamwork through skits or model meetings (Parliamentary procedure).&nbsp;Those with top placings will have the opportunity to compete at the Regional 4-H Club Day on March 11 in Great Bend.I love watching the development of a youth who starts out as a little one in a Show and Tell presentation and, just a few years later, is taking on more complicated topics and challenging themselves with Public Speaking or Extemporaneous Speaking.&nbsp;In addition to this opportunity, a group of youth across the Cottonwood Extension District are part of a team of water ambassadors, our 4-H2O Ambassadors!&nbsp;This group of 7 youth are provided training by a variety of partners including Cottonwood Extension 4-H, Hays Water Resources Department, KSU Watershed specialists, and the Kansas Wetlands Education Center.&nbsp;The 4-H Water Ambassador program is a leadership opportunity for teens 13 and older, focusing on the importance of water quality, water conservation and water careers.&nbsp;If your organization would be interested in hearing from our water ambassadors, give me a call.Another incredible opportunity that has been provided to one of our Cottonwood – Barton 4-H members is the chance to represent Kansas 4-H at an international level. Jayla Wyant was selected as one of the IFYE (International Foreign Youth Exchange) youth for 2022. She will be traveling to Japan this summer to stay with a host family, learn about youth development and experience a different culture.&nbsp;Jayla is fundraising for this trip as the costs are considerably more than a regular summer. If you are interested in supporting her fundraising efforts, please contact me at the Extension Office and I will have her family&nbsp;get&nbsp;in contact.&nbsp;What incredible opportunities to learn through experiences!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: 4-H Club Day a hit — and life lesson

“Celebrate a World of Flavors” is the theme of National Nutrition Month 2022. What a perfect time to explore a couple of diets that encourage making informed food choices and developing healthful eating and physical activity habits. It is no secret that cardiovascular disease, or heart disease, is the leading cause of death in the&nbsp;United States and around the world. Because this chronic disease is so prevalent, research is ongoing, and much is known about the causes of heart disease.&nbsp;

It is no mystery – poor dietary quality is the top risk factor, accounting for approximately half of&nbsp;cardiovascular disease&nbsp;deaths globally.&nbsp;The American Heart Association has shifted their 2030 goals from managing hear disease to preventing heart disease. The new AHA focus emphasizes support of healthful behavior changes – particularly healthy eating and physical activity – in the prevention and treatment of heart disease, obesity, Type 2 diabetes, hypertension, and hyperlipidemia.

Two well-researched dietary patterns have been shown to make a real difference in heart health: the DASH dietary pattern and the Mediterranean-style dietary pattern.&nbsp;I will be sharing in detail the benefits of both of these plans in educational programs set for next week. “Make a Med DASH to a Healthy Heart” will be presented Wednesday, March 9th, at 10:30 AM at the Great Bend Senior Center, 2005 Kansas. The same information will be shared during a Stop and Learn session at noon the same day, at the Great Bend Activity Center, 2715 18th&nbsp;Street.&nbsp;Ellis County residents can learn about the Mediterranean and DASH diet plans on Thursday, May 26th&nbsp;at a noon program at the Ellis County Extension office. This will be part of the Walk KS celebration. I’ll share more about this closer to the date.

During my presentation I will share specific steps to help you adopt a Mediterranean or DASH eating pattern. The focus of any healthy diet is to eat more nutrient dense foods and less refined or&nbsp;highly processed foods. A fact sheet written by two K-State Research and Extension Specialists will be shared during the presentations. Additional handouts from the National Heart, Lung, and Blood Institute and the medinsteadofmeds.com website&nbsp;contain great information about this important topic. Both programs next Wednesday are free and open to everyone. I hope to see you soon!

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research &amp; Extension." />
 <figcaption>Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research &amp; Extension.</figcaption>
 </figure>“Celebrate a World of Flavors” is the theme of National Nutrition Month 2022. What a perfect time to explore a couple of diets that encourage making informed food choices and developing healthful eating and physical activity habits. It is no secret that cardiovascular disease, or heart disease, is the leading cause of death in the&nbsp;United States and around the world. Because this chronic disease is so prevalent, research is ongoing, and much is known about the causes of heart disease.&nbsp;It is no mystery – poor dietary quality is the top risk factor, accounting for approximately half of&nbsp;cardiovascular disease&nbsp;deaths globally.&nbsp;The American Heart Association has shifted their 2030 goals from managing hear disease to preventing heart disease. The new AHA focus emphasizes support of healthful behavior changes – particularly healthy eating and physical activity – in the prevention and treatment of heart disease, obesity, Type 2 diabetes, hypertension, and hyperlipidemia.Two well-researched dietary patterns have been shown to make a real difference in heart health: the DASH dietary pattern and the Mediterranean-style dietary pattern.&nbsp;I will be sharing in detail the benefits of both of these plans in educational programs set for next week. “Make a Med DASH to a Healthy Heart” will be presented Wednesday, March 9th, at 10:30 AM at the Great Bend Senior Center, 2005 Kansas. The same information will be shared during a Stop and Learn session at noon the same day, at the Great Bend Activity Center, 2715 18th&nbsp;Street.&nbsp;Ellis County residents can learn about the Mediterranean and DASH diet plans on Thursday, May 26th&nbsp;at a noon program at the Ellis County Extension office. This will be part of the Walk KS celebration. I’ll share more about this closer to the date.During my presentation I will share specific steps to help you adopt a Mediterranean or DASH eating pattern. The focus of any healthy diet is to eat more nutrient dense foods and less refined or&nbsp;highly processed foods. A fact sheet written by two K-State Research and Extension Specialists will be shared during the presentations. Additional handouts from the National Heart, Lung, and Blood Institute and the medinsteadofmeds.com website&nbsp;contain great information about this important topic. Both programs next Wednesday are free and open to everyone. I hope to see you soon!Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research &amp; Extension – Cottonwood District. You may reach her at: (620)793-1910 or&nbsp;<a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;&nbsp;

KRUG: Mediterranean and DASH diets explored

By STACY CAMPBELL Cottonwood Extension District

In crop production we know that fertilizer is an important part of producing a good crop. We also know that it can be an expensive part of that crop production bill. Depending on the crop it can be 20 to nearly 50% of direct costs and 15 to 30% of total costs. This year it may be even higher. Compared to late last summer, fertilizer prices have risen steeply. Increases have ranged from 100% to over 200% depending on the type of fertilizer. (Homeowners and gardeners need to be prepared to see higher prices for their fertilizers also).&nbsp;While prices&nbsp;may&nbsp;have moderated slightly in recent weeks, we are still looking at fertilizer costs that may be nearly double what they were last year.

The first instinct for many is to blindly cut fertilizer application rates. While reducing application rates will definitely reduce how much you spend, it can also increase the cost per bushel as yields may very well drop. We are dealing with an economics principle known as the law of diminishing returns. The biggest response comes from the first pound of fertilizer applied. As you add more fertilizer the yield increases and the cost of production, per bushel, goes down, up to a point. You then get to the point where additional fertilizer doesn’t increase gain enough to justify the expense and cost per bushel starts to go back up. All of these factors depend on price of the fertilizer applied and value of the product produced.&nbsp;

As you make your fertility plans for any crop production this year, it is important NOT to make a knee jerk reaction on cutting fertilizer rates. Start with a good soil test so we can properly account for the nutrients that you already have in your fields. Some years I might encourage you to build soil nutrient levels for nutrients like phosphorus&nbsp;(P). This is not one of those years.&nbsp;

However, if you have been building&nbsp;P&nbsp;in your soil profile and have&nbsp;&gt;<a></a>20 ppm in the 0-6 inch&nbsp;soil profile.&nbsp;This is the year you could reap the benefits. By significantly cutting back P&nbsp;based on your yield goal.&nbsp;&nbsp;

Once we know what’s in the soil, we can determine a cost appropriate fertilizer application rate that won’t break the bank, hopefully. High prices do not negate the plant’s biological need for proper nutrient levels for good growth and decent yields. Now is not the time of making irrational decisions. Now is the time to approach crop production with a keen management mind to get the best return on your dollar!

If you have any questions or need to&nbsp;utilize our soil sampling probes to take your own soil samples--give us a call or drop by the Cottonwood District&nbsp;Offices in Hays and Great Bend.&nbsp;

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/2/1645724749655.png" alt="" />
 <figcaption></figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictIn crop production we know that fertilizer is an important part of producing a good crop. We also know that it can be an expensive part of that crop production bill. Depending on the crop it can be 20 to nearly 50% of direct costs and 15 to 30% of total costs. This year it may be even higher. Compared to late last summer, fertilizer prices have risen steeply. Increases have ranged from 100% to over 200% depending on the type of fertilizer. (Homeowners and gardeners need to be prepared to see higher prices for their fertilizers also).&nbsp;While prices&nbsp;may&nbsp;have moderated slightly in recent weeks, we are still looking at fertilizer costs that may be nearly double what they were last year. The first instinct for many is to blindly cut fertilizer application rates. While reducing application rates will definitely reduce how much you spend, it can also increase the cost per bushel as yields may very well drop. We are dealing with an economics principle known as the law of diminishing returns. The biggest response comes from the first pound of fertilizer applied. As you add more fertilizer the yield increases and the cost of production, per bushel, goes down, up to a point. You then get to the point where additional fertilizer doesn’t increase gain enough to justify the expense and cost per bushel starts to go back up. All of these factors depend on price of the fertilizer applied and value of the product produced.&nbsp;As you make your fertility plans for any crop production this year, it is important NOT to make a knee jerk reaction on cutting fertilizer rates. Start with a good soil test so we can properly account for the nutrients that you already have in your fields. Some years I might encourage you to build soil nutrient levels for nutrients like phosphorus&nbsp;(P). This is not one of those years.&nbsp;However, if you have been building&nbsp;P&nbsp;in your soil profile and have&nbsp;&gt;<a></a>20 ppm in the 0-6 inch&nbsp;soil profile.&nbsp;This is the year you could reap the benefits. By significantly cutting back P&nbsp;based on your yield goal.&nbsp;&nbsp;Once we know what’s in the soil, we can determine a cost appropriate fertilizer application rate that won’t break the bank, hopefully. High prices do not negate the plant’s biological need for proper nutrient levels for good growth and decent yields. Now is not the time of making irrational decisions. Now is the time to approach crop production with a keen management mind to get the best return on your dollar!If you have any questions or need to&nbsp;utilize our soil sampling probes to take your own soil samples--give us a call or drop by the Cottonwood District&nbsp;Offices in Hays and Great Bend.&nbsp;Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.Cover image courtesy Pixabay

CAMPBELL: How much fertilizer can I afford? 

The Walk KS program has been a signature program for K-State Research and Extension for&nbsp;more than 20 years. In fact,&nbsp;I’m guessing that many of you reading&nbsp;this column have participated&nbsp;as a team member, tracking your minutes of exercise&nbsp;during the eight-week program. I have a&nbsp;dresser drawer full of colorful Walk KS T-shirts from every year and I wear them&nbsp;proudly.&nbsp;

Three years ago, when we were walking along a Florida beach with our son,&nbsp;I&nbsp;was wearing a Walk KS T-shirt when a lady came up to&nbsp;me&nbsp;excitedly and asked,&nbsp;“Where in Kansas are you from?”&nbsp;When I said&nbsp;Great Bend, she&nbsp;said to her husband,&nbsp;“Isn’t that where&nbsp;our new neighbors are from?”&nbsp;We found&nbsp;out her new neighbor had&nbsp;taught both of our&nbsp;sons&nbsp;in&nbsp;fifth&nbsp;grade&nbsp;many years&nbsp;earlier!&nbsp;What a small world!

Walk Kansas is a team-based&nbsp;program that will help you and others lead a healthier life. When you&nbsp;join this&nbsp;program,&nbsp;you can:

➢Bemore active with friends and family➢Make better nutrition choices➢Walk away your stress

&nbsp;​As a fitness&nbsp;challenge, Walk Kansas invites friends, neighbors,&nbsp;family,&nbsp;and co-workers to form teams of six to cover the equivalent of the&nbsp;423-mile&nbsp;distance from Kansas’ east to west borders during the eight-week program. &nbsp;A number of years ago, the reporting was simplified as participants turned in minutes of exercise each week.&nbsp;The goal is to encourage at least 30 minutes of aerobic heart-healthy&nbsp;physical activity five or more days a week. &nbsp;Knowing that others are counting on you to contribute can be a motivator. &nbsp;Other plusses for the program include encouragement and practical ideas for healthy living through newsletters,&nbsp;recipes,&nbsp;educational&nbsp;programs,&nbsp;and special events.

​The cost to register&nbsp;for&nbsp;Walk KS is $10.&nbsp;This covers the&nbsp;cost&nbsp;to produce a weekly newsletter and the&nbsp;administration of the program. Registration also covers the&nbsp;cost of a box meal that will be provided at a Walk KS celebration event held at the Jack Kilby Square&nbsp;in Great Bend on&nbsp;Wednesday, May 25th.&nbsp;Ordering a t-shirt is optional&nbsp;and can be done on-line. This year the t-shirt colors are&nbsp;heather clay&nbsp;and heather teal.​

​Our goal is to&nbsp;get everyone who is interested to register during the first three weeks in&nbsp;March.&nbsp;So, get your team organized, come up with a catchy team name and get those walking shoes dusted off. &nbsp;Walk KS 2022&nbsp;is just around the corner!

Donna Krug is the&nbsp;District Director and&nbsp;Family and Consumer Science Agent with K-State Research and Extension –&nbsp;Cottonwood District. &nbsp;You may reach her&nbsp;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&nbsp;District Director and&nbsp;Family and Consumer Science Agent with K-State Research and Extension –&nbsp;Cottonwood District.&nbsp;&nbsp;" />
 <figcaption>Donna Krug is the&nbsp;District Director and&nbsp;Family and Consumer Science Agent with K-State Research and Extension –&nbsp;Cottonwood District.&nbsp;&nbsp;</figcaption>
 </figure>The Walk KS program has been a signature program for K-State Research and Extension for&nbsp;more than 20 years. In fact,&nbsp;I’m guessing that many of you reading&nbsp;this column have participated&nbsp;as a team member, tracking your minutes of exercise&nbsp;during the eight-week program. I have a&nbsp;dresser drawer full of colorful Walk KS T-shirts from every year and I wear them&nbsp;proudly.&nbsp;<figure>
 <img src="https://media.eaglewebservices.com/public/2022/2/1645734974921.png" alt="" />
 <figcaption></figcaption>
 </figure>Three years ago, when we were walking along a Florida beach with our son,&nbsp;I&nbsp;was wearing a Walk KS T-shirt when a lady came up to&nbsp;me&nbsp;excitedly and asked,&nbsp;“Where in Kansas are you from?”&nbsp;When I said&nbsp;Great Bend, she&nbsp;said to her husband,&nbsp;“Isn’t that where&nbsp;our new neighbors are from?”&nbsp;We found&nbsp;out her new neighbor had&nbsp;taught both of our&nbsp;sons&nbsp;in&nbsp;fifth&nbsp;grade&nbsp;many years&nbsp;earlier!&nbsp;What a small world!Walk Kansas is a team-based&nbsp;program that will help you and others lead a healthier life. When you&nbsp;join this&nbsp;program,&nbsp;you can:➢Bemore active with friends and family➢Make better nutrition choices➢Walk away your stress&nbsp;​As a fitness&nbsp;challenge, Walk Kansas invites friends, neighbors,&nbsp;family,&nbsp;and co-workers to form teams of six to cover the equivalent of the&nbsp;423-mile&nbsp;distance from Kansas’ east to west borders during the eight-week program. &nbsp;A number of years ago, the reporting was simplified as participants turned in minutes of exercise each week.&nbsp;The goal is to encourage at least 30 minutes of aerobic heart-healthy&nbsp;physical activity five or more days a week. &nbsp;Knowing that others are counting on you to contribute can be a motivator. &nbsp;Other plusses for the program include encouragement and practical ideas for healthy living through newsletters,&nbsp;recipes,&nbsp;educational&nbsp;programs,&nbsp;and special events.​The cost to register&nbsp;for&nbsp;Walk KS is $10.&nbsp;This covers the&nbsp;cost&nbsp;to produce a weekly newsletter and the&nbsp;administration of the program. Registration also covers the&nbsp;cost of a box meal that will be provided at a Walk KS celebration event held at the Jack Kilby Square&nbsp;in Great Bend on&nbsp;Wednesday, May 25th.&nbsp;Ordering a t-shirt is optional&nbsp;and can be done on-line. This year the t-shirt colors are&nbsp;heather clay&nbsp;and heather teal.​​Our goal is to&nbsp;get everyone who is interested to register during the first three weeks in&nbsp;March.&nbsp;So, get your team organized, come up with a catchy team name and get those walking shoes dusted off. &nbsp;Walk KS 2022&nbsp;is just around the corner!Donna Krug is the&nbsp;District Director and&nbsp;Family and Consumer Science Agent with K-State Research and Extension –&nbsp;Cottonwood District. &nbsp;You may reach her&nbsp;at (620)793-1910 or&nbsp;<a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;

KRUG: Walk Kansas program set to begin in March

Writing a final news column has proven to be more difficult than I expected.&nbsp;I have started and then started again, and the words just don’t seem to want to be in print. &nbsp;I thought I had a great amount of wisdom to share, but this might be much shorter than I planned.

Friday, Feb. 25,&nbsp;will be my final official day in the Cottonwood Extension District Office in Hays. I have asked Donna Maskus, a master food volunteer for many years, to help me with a program on scones. The program will be&nbsp;Friday, Feb. 25,&nbsp;beginning at 12:10 p.m. at the Extension Office meeting room at 601 Main in Hays.&nbsp;

If you cannot attend over the noon hour, please consider stopping by the office between 1 and 3 p.m. on Friday for some scones and tea. Donna and I have baked and tried a variety of recipes and we will share the best with you in a handout. We also have many past Kansas Wheat Commission booklets from the past that&nbsp;we would love to find a home for.&nbsp;

If you have time to stop by and say goodbye on Friday, I would love to see you. If&nbsp;you&nbsp;are not able to come, we can still get you a handout with scone recipes. Don’t be a stranger to the Extension office and all the Extension activities in the future.&nbsp;

I don’t know that I really believe in forever goodbyes. I hope I will meet up with you in the future. Good luck to all of you as you continue your good work in your community. And if those words of wisdom pop into my mind this week, maybe I will be allowed one more column.<a></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&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>Writing a final news column has proven to be more difficult than I expected.&nbsp;I have started and then started again, and the words just don’t seem to want to be in print. &nbsp;I thought I had a great amount of wisdom to share, but this might be much shorter than I planned.Friday, Feb. 25,&nbsp;will be my final official day in the Cottonwood Extension District Office in Hays. I have asked Donna Maskus, a master food volunteer for many years, to help me with a program on scones. The program will be&nbsp;Friday, Feb. 25,&nbsp;beginning at 12:10 p.m. at the Extension Office meeting room at 601 Main in Hays.&nbsp;If you cannot attend over the noon hour, please consider stopping by the office between 1 and 3 p.m. on Friday for some scones and tea. Donna and I have baked and tried a variety of recipes and we will share the best with you in a handout. We also have many past Kansas Wheat Commission booklets from the past that&nbsp;we would love to find a home for.&nbsp;If you have time to stop by and say goodbye on Friday, I would love to see you. If&nbsp;you&nbsp;are not able to come, we can still get you a handout with scone recipes. Don’t be a stranger to the Extension office and all the Extension activities in the future.&nbsp;I don’t know that I really believe in forever goodbyes. I hope I will meet up with you in the future. Good luck to all of you as you continue your good work in your community. And if those words of wisdom pop into my mind this week, maybe I will be allowed one more column.<a></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&nbsp;<a href="mailto:bunruh@ksu.edu">bunruh@ksu.edu</a>

UNRUH: Time to say farewell

I have been watching some of the Olympics over the last few weeks. While there can be controversy surrounding these events, I chose to focus on the time and effort of the athletes, many of whom have sacrificed so much to be in this competition.

While watching skating, the announcers were discussing one of the Australian skaters who has come back from a serious injury and then illness in order to make their best effort and show the result of years of training and focus on the tiniest details.

I think of countless hours of training, planning, and practice time each of them put in with a goal to be better every time. It is easy for me to watch and be critical of errors and think of how effortless the athlete makes is look while recognizing that there are so many details of a performance that I don’t understand or even notice that can have a huge impact on a score.

This past weekend, 4-H members across Barton County competed in our 4-H Club Day. This event provides an opportunity for youth to showcase their communication skills through demonstrations, illustrated talks, public speaking, and skits. In the same way that athletes don’t magically have all of the skills to&nbsp;successfully&nbsp;hurl themselves&nbsp;into the air in a skating competition, public speakers&nbsp;don’t automatically have all the skills to plan, organize, and effectively share their thoughts and ideas. It&nbsp;starts&nbsp;small and&nbsp;they&nbsp;improve their skills with feedback from others. In both cases, it&nbsp;takes many hours of practice and a focus on consistency to be better.&nbsp;

I loved to skate as a little girl but my double-runner skates, and lack of natural ability,&nbsp;were not going to make me a champion skater.&nbsp;In a similar manner, not all of us going to feel comfortable addressing huge crowds or even small crowds. But each of us can work on skills to improve our communication with others every day. We can channel a little of those Olympic athletes as we set about finding mentors who will give us frank and honest feedback as well as opportunities to improve our&nbsp;own&nbsp;communication skills.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/1/1579114162620.jpeg" alt="Michelle Beran is the 4-H and Youth Development Agent in the Cottonwood Extension District." />
 <figcaption>Michelle Beran is the 4-H and Youth Development Agent in the Cottonwood Extension District.</figcaption>
 </figure>I have been watching some of the Olympics over the last few weeks. While there can be controversy surrounding these events, I chose to focus on the time and effort of the athletes, many of whom have sacrificed so much to be in this competition.While watching skating, the announcers were discussing one of the Australian skaters who has come back from a serious injury and then illness in order to make their best effort and show the result of years of training and focus on the tiniest details.I think of countless hours of training, planning, and practice time each of them put in with a goal to be better every time. It is easy for me to watch and be critical of errors and think of how effortless the athlete makes is look while recognizing that there are so many details of a performance that I don’t understand or even notice that can have a huge impact on a score.This past weekend, 4-H members across Barton County competed in our 4-H Club Day. This event provides an opportunity for youth to showcase their communication skills through demonstrations, illustrated talks, public speaking, and skits. In the same way that athletes don’t magically have all of the skills to&nbsp;successfully&nbsp;hurl themselves&nbsp;into the air in a skating competition, public speakers&nbsp;don’t automatically have all the skills to plan, organize, and effectively share their thoughts and ideas. It&nbsp;starts&nbsp;small and&nbsp;they&nbsp;improve their skills with feedback from others. In both cases, it&nbsp;takes many hours of practice and a focus on consistency to be better.&nbsp;I loved to skate as a little girl but my double-runner skates, and lack of natural ability,&nbsp;were not going to make me a champion skater.&nbsp;In a similar manner, not all of us going to feel comfortable addressing huge crowds or even small crowds. But each of us can work on skills to improve our communication with others every day. We can channel a little of those Olympic athletes as we set about finding mentors who will give us frank and honest feedback as well as opportunities to improve our&nbsp;own&nbsp;communication skills.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: Olympian inspiration

Before the month of February passes us&nbsp;by,&nbsp;I want to share some great resources related to heart health.&nbsp;“Heart disease” is a catch-all phrase for a variety of conditions that affect the&nbsp;heart’s structure&nbsp;and function. The most common type of heart disease is coronary heart disease. In fact, when people talk about “heart disease” they often mean coronary heart disease.&nbsp;

Coronary heart disease occurs when plaque (a combination of fat, cholesterol, calcium, and other substances found in the blood) builds up in your arteries. You may have heard this called clogged arteries of atherosclerosis. The plaque reduces the amount of oxygen-rich blood getting to your heart, which can cause chest pain (also called angina). Plaque can also lead to blood clots, which block blood flow and are the most common cause of a heart attack.

There are several things you can do to protect yourself from cardiovascular diseases. These include:

•Ask your doctor aboutyour blood pressure, cholesterol, and A1C.•Reduce the sodium, and increase the fruits, vegetables, and whole grains in your diet.•Be physically active.•Maintain a healthy weight.•Do not smoke.•Manage stress.•Keep diabetes under control.

A fact sheet on the National Heart, Lung and Blood Institute web site goes a step further by reinforcing a self-care routine that can help your heart.&nbsp;Besides keeping tabs on the bullet points listed above, part of self-care is knowing your health status. Even during uncertain and busy times, it is important to get your blood pressure, blood sugar, and cholesterol levels checked.&nbsp;

What are the obstacles to self-care? Three obstacles are noted in the&nbsp;fact sheet. They include:

•Lack of confidence in one’s ability to make a change•Depression•Having more than one health concern.

Many studies show that having positive, close relationships and feeling connected to others helps our blood pressure, weight, overall health, and more.&nbsp;Self-care includes being patient with your body. You may not see or feel the results of your efforts right away. But small steps can lead to big progress. When we take care of&nbsp;#OurHearts as part of our self-care, we set an example for others to do the same. Visit hearttruth.gov for resources and tools to help you and your loved ones make heart-healthy lifestyle changes.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="Donna Krug is the District Director and Family &amp; Consumer Science Agent, with K-State Research &amp; Extension - Cottonwood Extension District.&nbsp;" />
 <figcaption>Donna Krug is the District Director and Family &amp; Consumer Science Agent, with K-State Research &amp; Extension - Cottonwood Extension District.&nbsp;</figcaption>
 </figure>Before the month of February passes us&nbsp;by,&nbsp;I want to share some great resources related to heart health.&nbsp;“Heart disease” is a catch-all phrase for a variety of conditions that affect the&nbsp;heart’s structure&nbsp;and function. The most common type of heart disease is coronary heart disease. In fact, when people talk about “heart disease” they often mean coronary heart disease.&nbsp;Coronary heart disease occurs when plaque (a combination of fat, cholesterol, calcium, and other substances found in the blood) builds up in your arteries. You may have heard this called clogged arteries of atherosclerosis. The plaque reduces the amount of oxygen-rich blood getting to your heart, which can cause chest pain (also called angina). Plaque can also lead to blood clots, which block blood flow and are the most common cause of a heart attack.There are several things you can do to protect yourself from cardiovascular diseases. These include:•Ask your doctor aboutyour blood pressure, cholesterol, and A1C.•Reduce the sodium, and increase the fruits, vegetables, and whole grains in your diet.•Be physically active.•Maintain a healthy weight.•Do not smoke.•Manage stress.•Keep diabetes under control.A fact sheet on the National Heart, Lung and Blood Institute web site goes a step further by reinforcing a self-care routine that can help your heart.&nbsp;Besides keeping tabs on the bullet points listed above, part of self-care is knowing your health status. Even during uncertain and busy times, it is important to get your blood pressure, blood sugar, and cholesterol levels checked.&nbsp;What are the obstacles to self-care? Three obstacles are noted in the&nbsp;fact sheet. They include:•Lack of confidence in one’s ability to make a change•Depression•Having more than one health concern.Many studies show that having positive, close relationships and feeling connected to others helps our blood pressure, weight, overall health, and more.&nbsp;Self-care includes being patient with your body. You may not see or feel the results of your efforts right away. But small steps can lead to big progress. When we take care of&nbsp;#OurHearts as part of our self-care, we set an example for others to do the same. Visit hearttruth.gov for resources and tools to help you and your loved ones make heart-healthy lifestyle changes.Donna Krug is the District Director and Family &amp; Consumer Science Agent, with K-State Research &amp; Extension - Cottonwood Extension District. You may reach her at: (620)793-1910 or&nbsp;<a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;&nbsp;

KRUG: February is American Heart Month

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

“Due to the pandemic, it’s not been possible to travel and see the world. But now, the world has come to us.”&nbsp;

That’s a paraphrase of a sentiment expressed by one Kansan as he described the benefit of improvements made to the bicycle facilities in his community. These improvements have welcomed people from across the globe.&nbsp;&nbsp;&nbsp;

Last week we met Donna Krug, district director and family and consumer sciences agent for the K-State Research and Extension Cottonwood District in Barton and Ellis counties. She and her husband John live in Great Bend.&nbsp;

Donna grew up on a farm near the rural community of Washington, population 1,131 people. Now, that’s rural. “We had a tandem (two-seater) bike when I was a kid,” Donna said. After she and John married and had kids of their own, they rode bikes as well.&nbsp;

“We had always been a biking family,” Donna said. In 2000, she and John purchased a tandem bike for themselves. Bicycling became a passion.&nbsp;

“We’ve put 75,000 miles on our tandem bike,” Donna said. “We’ve ridden in every Kansas county and every one of the contiguous 48 states,” she said. While it’s not possible to ride a bike across an ocean, Donna still has hopes of riding a bike in Hawaii.&nbsp;

Donna learned of an organization known as Adventure Cycling that designates a TransAmerica Bike Trail. The route went through Kansas but bypassed Great Bend.&nbsp;&nbsp;When the organization’s representative contacted Barton County’s Central Kansas Partnership looking for someone to do a route study, they were told: “Contact Donna Krug. She bikes all the time.”&nbsp;

Donna and John performed the route study, which involved measuring the width of highway shoulders, evaluating the quality of pavement, and noting support services available. Ultimately, this led to the route being redirected through Great Bend.&nbsp;

The study also identified the need for a bicyclist camping facility. Public camping is prohibited in Great Bend city parks. However, when she and John met the pastor of Central Baptist Church in Great Bend, they found that the church had an unused grassy lot on the property and was willing to let this space serve as a bicycling campground. In fact, it already had a bicycle repair station.&nbsp;

“It had been a (landscape) nursery at one time, so it had some nice trees for shade,” Donna said.&nbsp;

People pitched in to improve the lot. Volunteers installed a kiosk, bike rack, covered shelter, and electrical recharging station and repaired two picnic tables. However, there was no fresh water available at the site.&nbsp;

One day, John and Donna participated in Great Bend’s Friday night community bike ride.&nbsp;&nbsp;“Let’s show everybody the new campground,” Donna said. When they stopped there, it caught the eye of another rider who had recently lost his son to suicide.&nbsp;

“They need water here,” said the rider. “I wonder if we could drill a well?”&nbsp;

Ultimately, the rider was able to use funds from his son’s memorial, his family and the suicide prevention task force to drill a well that provides fresh, potable water for bicyclists at the campground.&nbsp;

It was a fitting, life-giving tribute to the deceased young man. Another young man had been in scouting with the suicide victim. He worked on the campground as his Eagle Scout project.&nbsp;&nbsp;&nbsp;

A memorial bike ride was held subsequently to honor the memory of this young man.&nbsp;&nbsp;“The organizers ordered 150 orange t-shirts for those who would participate in the ride, and they ran out,” Donna said. In the end, some 200 people participated. The two people asked to lead the ride were John and Donna Krug.&nbsp;

This campground has become a haven for cross-country bicyclists. “Without this even being listed on Google Maps, since August 2021 we ‘ve had people from 17 states, South Korea, England, Germany, Australia, and other countries,” Donna said.&nbsp;

We commend Donna and John Krug and all the volunteers who are making a difference by contributing to this project. As John Krug later reflected: “The pandemic has kept us from traveling the world, but this trail has brought the world to us.”&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/2/1645020900026.png" alt="John and Donna Krug" />
 <figcaption>John and Donna Krug</figcaption>
 </figure>By RON WILSON Huck Boyd National Institute for Rural Development&nbsp;&nbsp;“Due to the pandemic, it’s not been possible to travel and see the world. But now, the world has come to us.”&nbsp;That’s a paraphrase of a sentiment expressed by one Kansan as he described the benefit of improvements made to the bicycle facilities in his community. These improvements have welcomed people from across the globe.&nbsp;&nbsp;&nbsp;Last week we met Donna Krug, district director and family and consumer sciences agent for the K-State Research and Extension Cottonwood District in Barton and Ellis counties. She and her husband John live in Great Bend.&nbsp;Donna grew up on a farm near the rural community of Washington, population 1,131 people. Now, that’s rural. “We had a tandem (two-seater) bike when I was a kid,” Donna said. After she and John married and had kids of their own, they rode bikes as well.&nbsp;“We had always been a biking family,” Donna said. In 2000, she and John purchased a tandem bike for themselves. Bicycling became a passion.&nbsp;“We’ve put 75,000 miles on our tandem bike,” Donna said. “We’ve ridden in every Kansas county and every one of the contiguous 48 states,” she said. While it’s not possible to ride a bike across an ocean, Donna still has hopes of riding a bike in Hawaii.&nbsp;Donna learned of an organization known as Adventure Cycling that designates a TransAmerica Bike Trail. The route went through Kansas but bypassed Great Bend.&nbsp;&nbsp;When the organization’s representative contacted Barton County’s Central Kansas Partnership looking for someone to do a route study, they were told: “Contact Donna Krug. She bikes all the time.”&nbsp;Donna and John performed the route study, which involved measuring the width of highway shoulders, evaluating the quality of pavement, and noting support services available. Ultimately, this led to the route being redirected through Great Bend.&nbsp;The study also identified the need for a bicyclist camping facility. Public camping is prohibited in Great Bend city parks. However, when she and John met the pastor of Central Baptist Church in Great Bend, they found that the church had an unused grassy lot on the property and was willing to let this space serve as a bicycling campground. In fact, it already had a bicycle repair station.&nbsp;“It had been a (landscape) nursery at one time, so it had some nice trees for shade,” Donna said.&nbsp;People pitched in to improve the lot. Volunteers installed a kiosk, bike rack, covered shelter, and electrical recharging station and repaired two picnic tables. However, there was no fresh water available at the site.&nbsp;One day, John and Donna participated in Great Bend’s Friday night community bike ride.&nbsp;&nbsp;“Let’s show everybody the new campground,” Donna said. When they stopped there, it caught the eye of another rider who had recently lost his son to suicide.&nbsp;“They need water here,” said the rider. “I wonder if we could drill a well?”&nbsp;Ultimately, the rider was able to use funds from his son’s memorial, his family and the suicide prevention task force to drill a well that provides fresh, potable water for bicyclists at the campground.&nbsp;It was a fitting, life-giving tribute to the deceased young man. Another young man had been in scouting with the suicide victim. He worked on the campground as his Eagle Scout project.&nbsp;&nbsp;&nbsp;A memorial bike ride was held subsequently to honor the memory of this young man.&nbsp;&nbsp;“The organizers ordered 150 orange t-shirts for those who would participate in the ride, and they ran out,” Donna said. In the end, some 200 people participated. The two people asked to lead the ride were John and Donna Krug.&nbsp;This campground has become a haven for cross-country bicyclists. “Without this even being listed on Google Maps, since August 2021 we ‘ve had people from 17 states, South Korea, England, Germany, Australia, and other countries,” Donna said.&nbsp;We commend Donna and John Krug and all the volunteers who are making a difference by contributing to this project. As John Krug later reflected: “The pandemic has kept us from traveling the world, but this trail has brought the world to us.”&nbsp;

Now That’s Rural: Donna Krug, central Kansas bicycle trail 

K-State Research and Extension recognizes the uncertainty that farmers and ranchers are experiencing due to fluctuating cattle and input prices.&nbsp;More than ever, risk management of the operation is critical to long-term sustainability.

Jenny&nbsp;Ifft&nbsp;says successful cow-calf producers are “risk experts.&nbsp;They face multiple sources of risk every day,” said&nbsp;Ifft, an agricultural policy specialist with K-State Research and Extension. “Forage production can vary dramatically based on when or how much it rains. If the market tanks the month before they sell their herd, a producer’s profit could be wiped out.”&nbsp;&nbsp;

LaVell&nbsp;Winsor, a farm analyst with K-State’s Department of Agricultural Economics, said some of the topics covered on Feb. 23 include enterprise budgeting, cattle marketing and cow-calf insurance options.&nbsp;&nbsp;

“It is important for ranchers to understand their cost structure because there is a wide range of costs of production,” Winsor said. “Marketing is always critical, but with high feed costs (currently), it is especially important for cattle producers to be watching for opportunities to lock in profits.”&nbsp;&nbsp;

Ifft&nbsp;said cow-calf producers can also be strategic when considering insurance options. She notes that half of Kansas currently is facing moderate drought and feed prices are volatile.&nbsp;&nbsp;

“Insurance products are available to help producers manage forage risk and price risk by making payouts when a producer’s local area is abnormally dry, and when cattle prices are lower than expected,” she said.&nbsp;&nbsp;

This&nbsp;Cow/calf Risk Management Workshop&nbsp;is being conducted by K-State&nbsp;Agricultural Economists along with 28 county and district Extension offices&nbsp;across the state. It&nbsp;will be&nbsp;held on&nbsp;Wednesday, February 23rd, from 5:30-8:30 pm. The Cottonwood Extension District in both Hays and Great Bend will be hosting this workshop. In Hays it will be held at the Cottonwood District meeting room, 601 Main Street and in Great Bend at their office meeting room, 3007 10th&nbsp;Street.&nbsp;

This session is part of the Risk Management Series for Kansas Women in Agriculture, but can be attended individually. This program is open to anyone interested in attending.

Registration fee $15, payable at the local location that night for&nbsp;printed&nbsp;materials and meal.&nbsp;Registration is requested at&nbsp;<a href="http://www.agmanager.info/events">www.agmanager.info/events</a>&nbsp;or give either office a call Hays at 785-628-9430, Great Bend 620-793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/2/1645032017709.jpeg" alt="Courtesy K-State Research &amp; Extension" />
 <figcaption>Courtesy K-State Research &amp; Extension</figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictK-State Research and Extension recognizes the uncertainty that farmers and ranchers are experiencing due to fluctuating cattle and input prices.&nbsp;More than ever, risk management of the operation is critical to long-term sustainability.Jenny&nbsp;Ifft&nbsp;says successful cow-calf producers are “risk experts.&nbsp;They face multiple sources of risk every day,” said&nbsp;Ifft, an agricultural policy specialist with K-State Research and Extension. “Forage production can vary dramatically based on when or how much it rains. If the market tanks the month before they sell their herd, a producer’s profit could be wiped out.”&nbsp;&nbsp;LaVell&nbsp;Winsor, a farm analyst with K-State’s Department of Agricultural Economics, said some of the topics covered on Feb. 23 include enterprise budgeting, cattle marketing and cow-calf insurance options.&nbsp;&nbsp;“It is important for ranchers to understand their cost structure because there is a wide range of costs of production,” Winsor said. “Marketing is always critical, but with high feed costs (currently), it is especially important for cattle producers to be watching for opportunities to lock in profits.”&nbsp;&nbsp;Ifft&nbsp;said cow-calf producers can also be strategic when considering insurance options. She notes that half of Kansas currently is facing moderate drought and feed prices are volatile.&nbsp;&nbsp;“Insurance products are available to help producers manage forage risk and price risk by making payouts when a producer’s local area is abnormally dry, and when cattle prices are lower than expected,” she said.&nbsp;&nbsp;This&nbsp;Cow/calf Risk Management Workshop&nbsp;is being conducted by K-State&nbsp;Agricultural Economists along with 28 county and district Extension offices&nbsp;across the state. It&nbsp;will be&nbsp;held on&nbsp;Wednesday, February 23rd, from 5:30-8:30 pm. The Cottonwood Extension District in both Hays and Great Bend will be hosting this workshop. In Hays it will be held at the Cottonwood District meeting room, 601 Main Street and in Great Bend at their office meeting room, 3007 10th&nbsp;Street.&nbsp;This session is part of the Risk Management Series for Kansas Women in Agriculture, but can be attended individually. This program is open to anyone interested in attending.Registration fee $15, payable at the local location that night for&nbsp;printed&nbsp;materials and meal.&nbsp;Registration is requested at&nbsp;<a href="http://www.agmanager.info/events">www.agmanager.info/events</a>&nbsp;or give either office a call Hays at 785-628-9430, Great Bend 620-793-1910.

Risk management seminar for cow/calf producers scheduled

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;

<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.

<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.

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 </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.