By STACY CAMPBELL Cottonwood Extension District

Cropland can be quite susceptible to wind erosion under some conditions. Winter wheat and other fall-planted crop fields also may be susceptible during periods of low cover in the winter and early spring. Recent wind conditions have been conducive to erosion given the peak wind gusts that have been recorded in Kansas over the last few days. On Thursday, the maximum wind speed recorded at the Agricultural Research Center – Hays was 45 mph. <a href="https://mesonet.k-state.edu/weather/maxmin/">https://mesonet.k-state.edu/weather/maxmin/</a>&nbsp;

For information on emergency measures to control wind erosion in cropland <a href="https://bit.ly/3Cu0nd9">https://bit.ly/3Cu0nd9</a> or do a search for KSU eupdate, issue 823

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2021/10/1635523431160.jpeg" alt="Courtesy K-State Research &amp; Extension" />
 <figcaption>Courtesy K-State Research &amp; Extension</figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictCropland can be quite susceptible to wind erosion under some conditions. Winter wheat and other fall-planted crop fields also may be susceptible during periods of low cover in the winter and early spring. Recent wind conditions have been conducive to erosion given the peak wind gusts that have been recorded in Kansas over the last few days. On Thursday, the maximum wind speed recorded at the Agricultural Research Center – Hays was 45 mph. <a href="https://mesonet.k-state.edu/weather/maxmin/">https://mesonet.k-state.edu/weather/maxmin/</a>&nbsp;For information on emergency measures to control wind erosion in cropland <a href="https://bit.ly/3Cu0nd9">https://bit.ly/3Cu0nd9</a> or do a search for KSU eupdate, issue 823<figure>
 <img src="https://media.eaglewebservices.com/public/2021/10/1635523519859.png" alt="Blowing soil in Colby on Oct. 11, 2020. Photo by Lucas Haag, K-State Research and Extension" />
 <figcaption>Blowing soil in Colby on Oct. 11, 2020. Photo by Lucas Haag, K-State Research and Extension</figcaption>
 </figure>Stacy Campbell is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or calling 785-628-9430.

CAMPBELL: Emergency measures to control wind erosion

Most people know family members, friends, neighbors or co-workers whose lives have been touched by some form of cancer. And, while cancer research on both prevention and treatment is ongoing, findings suggest that changes in lifestyle can reduce the risks of some cancers.

A K-State publication “Lower Your Risk of Breast Cancer” by Sandy Proctor, K-State Nutrition specialist, describes actions women can take to reduce the risk of this type of cancer. In the United States, breast cancer is the second most common cancer after skin cancer. In Kansas, breast cancer is the most commonly diagnosed cancer.&nbsp;

Some risks are not controllable. If you are a female and you are over 50 your risk is higher. If you have a family member who has had breast cancer, you are also at greater risk. However, there are risks that are controllable. The first important step is to maintain a healthy weight. Being overweight can increase the risk of breast cancer and losing weight can decrease the risk.&nbsp;

Another important lifestyle step is to eat a diet rich in vegetables and fruits and whole grain foods. The third important practice is to exercise. Studies have shown that women who exercise four or more hours a week have lower risk of breast cancer.&nbsp;

Limiting the amount of alcohol consumed is also important. The risk increases as the amount of alcohol increases. The use of hormone replacement therapy is also a possible risk. Check with your health care professional about alternative options.&nbsp;

A key strategy to preventing breast cancer is early detection. The most common screening is a mammogram or x-ray of the breast. If there is not a family history of breast cancer, it is suggested that women age 45-54 get a mammogram every year. Women age 55 and older can choose to have a screening every other year or continue with an annual mammogram. If there is a family history of breast cancer, your physician will likely set up a schedule with earlier screenings.&nbsp;

The full publication written by Sandy Proctor and Marcia Locke can be found at <a href="https://bookstore.ksre.ksu.edu/pubs/MF3536A.pdf">https://bookstore.ksre.ksu.edu/pubs/MF3536A.pdf</a>

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

<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>Most people know family members, friends, neighbors or co-workers whose lives have been touched by some form of cancer. And, while cancer research on both prevention and treatment is ongoing, findings suggest that changes in lifestyle can reduce the risks of some cancers.A K-State publication “Lower Your Risk of Breast Cancer” by Sandy Proctor, K-State Nutrition specialist, describes actions women can take to reduce the risk of this type of cancer. In the United States, breast cancer is the second most common cancer after skin cancer. In Kansas, breast cancer is the most commonly diagnosed cancer.&nbsp;Some risks are not controllable. If you are a female and you are over 50 your risk is higher. If you have a family member who has had breast cancer, you are also at greater risk. However, there are risks that are controllable. The first important step is to maintain a healthy weight. Being overweight can increase the risk of breast cancer and losing weight can decrease the risk.&nbsp;Another important lifestyle step is to eat a diet rich in vegetables and fruits and whole grain foods. The third important practice is to exercise. Studies have shown that women who exercise four or more hours a week have lower risk of breast cancer.&nbsp;Limiting the amount of alcohol consumed is also important. The risk increases as the amount of alcohol increases. The use of hormone replacement therapy is also a possible risk. Check with your health care professional about alternative options.&nbsp;A key strategy to preventing breast cancer is early detection. The most common screening is a mammogram or x-ray of the breast. If there is not a family history of breast cancer, it is suggested that women age 45-54 get a mammogram every year. Women age 55 and older can choose to have a screening every other year or continue with an annual mammogram. If there is a family history of breast cancer, your physician will likely set up a schedule with earlier screenings.&nbsp;The full publication written by Sandy Proctor and Marcia Locke can be found at <a href="https://bookstore.ksre.ksu.edu/pubs/MF3536A.pdf">https://bookstore.ksre.ksu.edu/pubs/MF3536A.pdf</a>	Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District.&nbsp; She can be reached at 785-628-9430 or at <a href="mailto:bunruh@ksu.edu">bunruh@ksu.edu</a>

UNRUH: Reducing your risk of breast cancer

Generally, it is recommended to plant hardy bulbs (especially daffodils) in October to give them enough time to root before winter. But it is certainly not too late to plant them in early November. If the soil temperatures are above 40 degrees F, the bulbs should continue root development. 

You can find the previous week’s soil temperature readings for areas across the state from our Weather Data Library at&nbsp;<a href="http://mesonet.k-state.edu/agriculture/soiltemp/">http://mesonet.k-state.edu/agriculture/soiltemp/</a>Although many of the best bulbs have probably already been purchased, garden centers may still have a good selection. Be sure to select large, firm bulbs that have not begun to sprout. While many bulbs can adapt to a wide range of soil types, none can tolerate poorly drained soil. &nbsp;Prepare the planting bed by adding organic matter such as peat moss, well-rotted manure, or compost and mix it into the soil.Adequate fertility is essential. It is best to rely on a soil test to determine what nutrients are needed. Garden soils that have been fertilized regularly in the past may have excess levels of phosphorus. Excess phosphorus can interfere with the uptake of other essential micronutrients though levels need to be extremely high to be of concern. &nbsp;In cases where levels of phosphorus are high, it would be better to use a fertilizer relatively high in nitrogen such as a 29-5-4, 27-3-3, or something similar. &nbsp;Although these are lawn fertilizers, they will work well for our purposes if they don’t contain and weed preventer or weed killer. &nbsp;Apply these fertilizers at the rate of 2/3 pounds (3 cups) per 100 square feet. &nbsp; Organic sources of fertilizers low in phosphorus include blood meal (12-0-0) applied at 2 pounds per 100 square feet (1 tsp per sq ft), cottonseed meal (6-0.4-1.5) applied at the rate of 3 pounds per 100 square feet (2 tsp /per sq ft) and soybean meal (7-2-1) applied at the rate of 3 pounds per 100 square feet (2 tsp /per sq ft). In the absence of a soil test, or if phosphorus is needed, add a low analysis, balanced fertilizer such as 5-10-5 or 6-10-4 at the rate of 3 pounds (6 cups) per 100 square feet of bed or 2 tsp/per sq ft. Mix all amendments thoroughly with the soil before planting the bulbs. The size and species of the bulb determine how deep to plant. In general, the depth to the bottom of the bulb should be about 2 to 3 times the size of the bulb but check the planting instructions specific to each flower. Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. If you have questions, she can be contacted by e-mail at&nbsp;<a href="mailto:lfick@k-state.edu">lfick@k-state.edu</a>&nbsp;or by phone at 785-628-9430 or 620-793-1910.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/2/1580750915301.jpeg" alt="Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District." />
 <figcaption>Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District.</figcaption>
 </figure>Generally, it is recommended to plant hardy bulbs (especially daffodils) in October to give them enough time to root before winter. But it is certainly not too late to plant them in early November. If the soil temperatures are above 40 degrees F, the bulbs should continue root development. You can find the previous week’s soil temperature readings for areas across the state from our Weather Data Library at&nbsp;<a href="http://mesonet.k-state.edu/agriculture/soiltemp/">http://mesonet.k-state.edu/agriculture/soiltemp/</a>Although many of the best bulbs have probably already been purchased, garden centers may still have a good selection. Be sure to select large, firm bulbs that have not begun to sprout. While many bulbs can adapt to a wide range of soil types, none can tolerate poorly drained soil. &nbsp;Prepare the planting bed by adding organic matter such as peat moss, well-rotted manure, or compost and mix it into the soil.Adequate fertility is essential. It is best to rely on a soil test to determine what nutrients are needed. Garden soils that have been fertilized regularly in the past may have excess levels of phosphorus. Excess phosphorus can interfere with the uptake of other essential micronutrients though levels need to be extremely high to be of concern. &nbsp;In cases where levels of phosphorus are high, it would be better to use a fertilizer relatively high in nitrogen such as a 29-5-4, 27-3-3, or something similar. &nbsp;Although these are lawn fertilizers, they will work well for our purposes if they don’t contain and weed preventer or weed killer. &nbsp;Apply these fertilizers at the rate of 2/3 pounds (3 cups) per 100 square feet. &nbsp; Organic sources of fertilizers low in phosphorus include blood meal (12-0-0) applied at 2 pounds per 100 square feet (1 tsp per sq ft), cottonseed meal (6-0.4-1.5) applied at the rate of 3 pounds per 100 square feet (2 tsp /per sq ft) and soybean meal (7-2-1) applied at the rate of 3 pounds per 100 square feet (2 tsp /per sq ft). In the absence of a soil test, or if phosphorus is needed, add a low analysis, balanced fertilizer such as 5-10-5 or 6-10-4 at the rate of 3 pounds (6 cups) per 100 square feet of bed or 2 tsp/per sq ft. Mix all amendments thoroughly with the soil before planting the bulbs. The size and species of the bulb determine how deep to plant. In general, the depth to the bottom of the bulb should be about 2 to 3 times the size of the bulb but check the planting instructions specific to each flower. Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. If you have questions, she can be contacted by e-mail at&nbsp;<a href="mailto:lfick@k-state.edu">lfick@k-state.edu</a>&nbsp;or by phone at 785-628-9430 or 620-793-1910.&nbsp;

​WALZ: There is still time to plant spring-flowering bulbs 

By COLE REIF <a href="https://greatbendpost.com">Great Bend Post</a>

GREAT BEND — There are three 
names that will appear on the ballot for the Nov. 2 General Election for
 the Cottonwood Extension District board. One of the three,
Alexa (Lexi) Straub, was able to attend the League of Women Voters 
candidate forum
last Thursday in Great Bend. 

Straub is a 19-year-old from Ellinwood that has
been heavily involved in 4-H and wants to keep her connections with the
Extension District, despite aging out of 4-H soon. 
"In 4-H, the biggest thing you learn is that showing up does more for 
you than anything else," said Straub. "So I'm here today. I showed up. 
Being able to stay involved in Extension and 4-H would mean everything 
to me." 
Straub is currently a sophomore at Barton Community College studying marketing.

The Cottonwood District encompasses both Barton County and Ellis County and
extends technical expertise and research findings to help people improve their
homes, families, farms, businesses and communities. 

Straub has served in 4-H
for 13 years. 
"Just being in 4-H, at the county fair, being around livestock and 
raising livestock gives you that agriculture aspect," said Straub. "I've
 done everything you can imagine in Kansas State 4-H." 
The other two filings for the Cottonwood Extension District #17 board are Lori Waters
and Rita Stolz. Voters will be asked to elect two.

<figure>
 <img src="https://media.eaglewebservices.com/public/2021/10/1635167845834.png" alt="Alexa (Lexi) Straub spoke at the League of Women Voters - Great Bend candidate forum Oct. 21, 2021. Straub is running for one of two open seats on the Cottonwood Extension District board. " />
 <figcaption>Alexa (Lexi) Straub spoke at the League of Women Voters - Great Bend candidate forum Oct. 21, 2021. Straub is running for one of two open seats on the Cottonwood Extension District board. </figcaption>
 </figure>By COLE REIF <a href="https://greatbendpost.com">Great Bend Post</a>GREAT BEND — There are three 
names that will appear on the ballot for the Nov. 2 General Election for
 the Cottonwood Extension District board. One of the three,
Alexa (Lexi) Straub, was able to attend the League of Women Voters 
candidate forum
last Thursday in Great Bend. Straub is a 19-year-old from Ellinwood that has
been heavily involved in 4-H and wants to keep her connections with the
Extension District, despite aging out of 4-H soon. 
"In 4-H, the biggest thing you learn is that showing up does more for 
you than anything else," said Straub. "So I'm here today. I showed up. 
Being able to stay involved in Extension and 4-H would mean everything 
to me." 
Straub is currently a sophomore at Barton Community College studying marketing.
The Cottonwood District encompasses both Barton County and Ellis County and
extends technical expertise and research findings to help people improve their
homes, families, farms, businesses and communities. Straub has served in 4-H
for 13 years. 
"Just being in 4-H, at the county fair, being around livestock and 
raising livestock gives you that agriculture aspect," said Straub. "I've
 done everything you can imagine in Kansas State 4-H." 
The other two filings for the Cottonwood Extension District #17 board are Lori Waters
and Rita Stolz. Voters will be asked to elect two.

Barton Co. 19-year-old running for elected position

Pruning in August can stimulate new growth that is less hardy during the winter. But what about pruning at this time of year?

Woody plants move sugars and other materials from the leaves to storage places in the woody portions of the plant just prior to leaf fall and we would like to maximize those stored energy reserves. Even pruning later in the fall can cause a problem by reducing the cold hardiness of woody plants.

Dr. Rich Marini at Penn State Extension has written, “Based on everything that has been published we can conclude that woody plants do not attain maximum cold hardiness when they are pruned in the fall. Trees are affected more by heavy pruning than light pruning. 

"However, this does not mean that woody plants pruned in the fall will necessarily suffer winter damage. In most cases, I think we can get away with the adage of “prune whenever your pruners are sharp.” 

However, damage can occur if we have a sharp drop in temperature before plants are completely hardened off. &nbsp;Also, marginally hardy plants are more susceptible to winter damage, especially if pruned in the fall. &nbsp;Though light pruning and removal of dead wood are fine this time of year, you may want to delay severe pruning until spring.

Consider pruning to be “light” if 10 percent or less of the plant is removed. Deadwood does not count in this calculation.

Keep in mind that even light pruning of spring-blooming shrubs such as lilac and forsythia will reduce flowers for next year. We normally recommend that spring-bloomers be pruned after flowering.​

Shrubs differ in how severely they can be cut back. Junipers do not break buds from within the plant and therefore should be trimmed lightly if you wish to keep the full shape.

Overgrown junipers should be removed. On the other hand, there are certain shrubs that can be pruned back severely during the spring. Rejuvenation is the most severe type of pruning and may be used on multi-stem shrubs that have become too large with too many old branches to justify saving the younger canes.

All stems are cut back to 3- to 5-inch stubs. This works well for spirea, forsythia, pyracantha, ninebark, Russian almond, sweet mock orange, shrub roses, and flowering quince. Just remember that spring is the correct time to do this, not now. Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. If you have questions, she can be contacted by e-mail at lfick@k-state.edu or by phone at 785-628-9430 or 620-793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/2/1580750915301.jpeg" alt="Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. " />
 <figcaption>Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. </figcaption>
 </figure>Pruning in August can stimulate new growth that is less hardy during the winter. But what about pruning at this time of year?Woody plants move sugars and other materials from the leaves to storage places in the woody portions of the plant just prior to leaf fall and we would like to maximize those stored energy reserves. Even pruning later in the fall can cause a problem by reducing the cold hardiness of woody plants.Dr. Rich Marini at Penn State Extension has written, “Based on everything that has been published we can conclude that woody plants do not attain maximum cold hardiness when they are pruned in the fall. Trees are affected more by heavy pruning than light pruning. "However, this does not mean that woody plants pruned in the fall will necessarily suffer winter damage. In most cases, I think we can get away with the adage of “prune whenever your pruners are sharp.” However, damage can occur if we have a sharp drop in temperature before plants are completely hardened off. &nbsp;Also, marginally hardy plants are more susceptible to winter damage, especially if pruned in the fall. &nbsp;Though light pruning and removal of dead wood are fine this time of year, you may want to delay severe pruning until spring.Consider pruning to be “light” if 10 percent or less of the plant is removed. Deadwood does not count in this calculation.Keep in mind that even light pruning of spring-blooming shrubs such as lilac and forsythia will reduce flowers for next year. We normally recommend that spring-bloomers be pruned after flowering.​Shrubs differ in how severely they can be cut back. Junipers do not break buds from within the plant and therefore should be trimmed lightly if you wish to keep the full shape.Overgrown junipers should be removed. On the other hand, there are certain shrubs that can be pruned back severely during the spring. Rejuvenation is the most severe type of pruning and may be used on multi-stem shrubs that have become too large with too many old branches to justify saving the younger canes.All stems are cut back to 3- to 5-inch stubs. This works well for spirea, forsythia, pyracantha, ninebark, Russian almond, sweet mock orange, shrub roses, and flowering quince. Just remember that spring is the correct time to do this, not now. Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. If you have questions, she can be contacted by e-mail at lfick@k-state.edu or by phone at 785-628-9430 or 620-793-1910.

Walz: Pruning trees, shrubs in fall

Hoses and shallow irrigation lines may be damaged over the winter if water is not drained. If there is a main shut-off valve for the system, close it and then run through the zones to make sure any pressure has a chance to bleed off. Lawn irrigation systems usually have shallow lines. 

Though some lines may be self-draining, check to be sure there are no manual drains. If manual drains are present, they should be opened. Be sure to map them so they can be closed next spring before the system is pressurized. &nbsp;If there are no manual drains the system should be blown out with an air compressor. &nbsp;Lawn irrigation companies often offer this service. Drain hoses by stretching them out and coiling them for storage. Water will drain as you pull the hose toward you for coiling. Store in a protected place. UV light can make hoses brittle over time. Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. If you have questions, she can be contacted by e-mail at&nbsp;<a href="mailto:lfick@k-state.edu">lfick@k-state.edu</a>&nbsp;or by phone at 785-628-9430 or 620-793-1910.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/2/1580750915301.jpeg" alt="Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District.&nbsp;" />
 <figcaption>Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District.&nbsp;</figcaption>
 </figure>Hoses and shallow irrigation lines may be damaged over the winter if water is not drained. If there is a main shut-off valve for the system, close it and then run through the zones to make sure any pressure has a chance to bleed off. Lawn irrigation systems usually have shallow lines. Though some lines may be self-draining, check to be sure there are no manual drains. If manual drains are present, they should be opened. Be sure to map them so they can be closed next spring before the system is pressurized. &nbsp;If there are no manual drains the system should be blown out with an air compressor. &nbsp;Lawn irrigation companies often offer this service. Drain hoses by stretching them out and coiling them for storage. Water will drain as you pull the hose toward you for coiling. Store in a protected place. UV light can make hoses brittle over time. Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. If you have questions, she can be contacted by e-mail at&nbsp;<a href="mailto:lfick@k-state.edu">lfick@k-state.edu</a>&nbsp;or by phone at 785-628-9430 or 620-793-1910.&nbsp;

​WALZ: Draining hoses and irrigation lines

With the November general election less than a month away, advanced voting is set to begin Monday in Ellis County.

Advanced voting will be available from 8 a.m. to 4 p.m. Monday through Friday at the Ellis County Administrative Center at 718 Main St. in Hays. The deadline for advance voting is noon on Nov. 1, the day before the election.

Ellis County Election Officer Bobbi Dreiling said voters can also request an advanced ballot online through the county’s website or by contacting the county election’s office. The last day to request an advanced ballot through the mail is Oct. 26. Ballots must be returned to the county election office by Election Day. Ballots can also be dropped off at any polling location on Election Day.

According to Dreiling, ballots mailed back to the county election office must be postmarked on or before Election Day and received in the election office by Friday, Nov. 5.&nbsp;&nbsp;

Polling locations are open from 7 a.m. to 7 p.m. Election Day, Nov. 2.

The November general election covers city, school board, Cottonwood Extension District board positions and improvement districts.&nbsp;

With the November general election less than a month away, advanced voting is set to begin Monday in Ellis County.Advanced voting will be available from 8 a.m. to 4 p.m. Monday through Friday at the Ellis County Administrative Center at 718 Main St. in Hays. The deadline for advance voting is noon on Nov. 1, the day before the election.Ellis County Election Officer Bobbi Dreiling said voters can also request an advanced ballot online through the county’s website or by contacting the county election’s office. The last day to request an advanced ballot through the mail is Oct. 26. Ballots must be returned to the county election office by Election Day. Ballots can also be dropped off at any polling location on Election Day.According to Dreiling, ballots mailed back to the county election office must be postmarked on or before Election Day and received in the election office by Friday, Nov. 5.&nbsp;&nbsp;Polling locations are open from 7 a.m. to 7 p.m. Election Day, Nov. 2. The November general election covers city, school board, Cottonwood Extension District board positions and improvement districts.&nbsp;

Advanced voting begins Monday in Ellis County

<a href="https://hayspost.com/posts/5dd2f46c897d147ad4bb104b">To find out more about The Post Podcast, or subscribe to mobile&nbsp;</a><a href="https://hayspost.com/posts/5dd2f46c897d147ad4bb104b">notifications click here.</a>

The importance of keeping fit only increases with age, and with that in mind, a new program is coming to Hays via the Cottonwood Extension District to help keep area residents approaching their senior years get active and find their way to better health.

The Stay Strong Stay Healthy
program, while new to Hays has been a fixture in Kansas for several years targeting middle-aged to older adults.

The $20 program will last eight weeks, with the first meeting set for Oct. 26 at the extension district office, 601 Main. Sessions will then run from 10 to 11 a.m. Tuesdays and Thursdays until Dec. 16.

"So we'll meet 16 times for an hour, twice a week, said Bernie Unruh, Cottonwood Extension District agent. " And just over that
time period, we were so fortunate to see some really good changes in people,
they just became stronger. They are supposed to. The idea is to do it every
other day, do strengthening every other day walk, you can still walk every day,
but just to get people up and moving."

She said especially with a modern, primarily sedentary lifestyle, a lack of activity can be detrimental to health.

"If
you go home and you sit down, and you don't get up and get moving, then your
body just, it relaxes and nothing," Unruh said. "There's no metabolism happening. There's
nothing happening. So sitting is our worst disease."

Participants in the program will be exposed to gradually increasing activity, she said, with the goal of increasing strength and activity levels.

"We do
some stretching exercises at the beginning," Unruh said. "And then there is a program. And so
we start out pretty easy, really only doing five repetitions. ... We do the upper body and the lower body, I mean,
the very first thing we do is stand up and sit down and stand up and sit down
five times.

"And then a couple of weeks later, we're doing six times and then eight
times and then 10 times and then doing 10 times twice. So it's amazing how you
can increase over the eight weeks."

"And so it can be at many levels. We're not going to get down on the floor and do push-ups. We're not going to, you know, do jumping jacks, it starts pretty slow and then we do cool down at the end. And so it does last about an hour in the beginning."

Accompanying the training, she said will be nutrition information and training recommendations for outside the sessions.

Since their inception, Unruh said Stay Strong Stay Healthy programs have grown in popularity, brought into Kansas via Missouri, who works with eight other states to bring the program to residents throughout the region.

Interested participants can sign up at the district office. Forms can also be found online.

During registration, Unruh said some information would be collected to ensure the program is working at an attainable pace for the participants.

"You could
be a person that is seriously not doing hardly any exercise, being pretty
sedentary, and we can still have you come and get started," Unruh said. "But we do kind of
want to know where you're at."

And she said she doesn't believe any condition is automatically disqualifying.

 "I'm going to say that every
physician is going to say, yes, you need to do this," Unruh said. "We've never had a
physician say no, you're not doing this, even if you have to have a walker in
front of you, and you have to hang on. Or if you have to have a chair, we can
get a chair that has hands on it, so you could push yourself up, but we
just have to get your body moving."

Unruh said exercise could also be a powerful way to fight stress, and with the group setting of the program, the encouragement from others with similar levels of fitness can help participants stay motivated.

"One way is to exercise. Another way is to stay connected with someone," Unruh said. "There was a seminar that I went to and I thought this was really cool that (suggested) to start your day you should text, if you text, text two people before 10 o'clock. Text ... and just stay connected."

<a href="https://events.k-state.edu/event/stay_strong_stay_healthy_in_hays?utm_campaign=widget&amp;utm_medium=widget&amp;utm_source=Events#.YWiKURrMJhE">For more information about the program visit the Cottonwood Extension District website, by clicking here.</a>

<figure>
 <img src="https://media.eaglewebservices.com/public/2021/10/1634139929491.jpg" alt="Photo courtesy Pixabay" />
 <figcaption>Photo courtesy Pixabay</figcaption>
 </figure><div><iframe title="Cottonwood Extension district to launch Stay Strong Stay Healthy" 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=3gwmk-11031af-pb&from=pb6admin&square=1&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&btn-skin=3267a3&size=300" allowfullscreen=""></iframe></div><a href="https://hayspost.com/posts/5dd2f46c897d147ad4bb104b">To find out more about The Post Podcast, or subscribe to mobile&nbsp;</a><a href="https://hayspost.com/posts/5dd2f46c897d147ad4bb104b">notifications click here.</a>By JAMES BELL Hays PostThe importance of keeping fit only increases with age, and with that in mind, a new program is coming to Hays via the Cottonwood Extension District to help keep area residents approaching their senior years get active and find their way to better health.The Stay Strong Stay Healthy
program, while new to Hays has been a fixture in Kansas for several years targeting middle-aged to older adults.The $20 program will last eight weeks, with the first meeting set for Oct. 26 at the extension district office, 601 Main. Sessions will then run from 10 to 11 a.m. Tuesdays and Thursdays until Dec. 16."So we'll meet 16 times for an hour, twice a week, said Bernie Unruh, Cottonwood Extension District agent. " And just over that
time period, we were so fortunate to see some really good changes in people,
they just became stronger. They are supposed to. The idea is to do it every
other day, do strengthening every other day walk, you can still walk every day,
but just to get people up and moving."She said especially with a modern, primarily sedentary lifestyle, a lack of activity can be detrimental to health."If
you go home and you sit down, and you don't get up and get moving, then your
body just, it relaxes and nothing," Unruh said. "There's no metabolism happening. There's
nothing happening. So sitting is our worst disease."Participants in the program will be exposed to gradually increasing activity, she said, with the goal of increasing strength and activity levels."We do
some stretching exercises at the beginning," Unruh said. "And then there is a program. And so
we start out pretty easy, really only doing five repetitions. ... We do the upper body and the lower body, I mean,
the very first thing we do is stand up and sit down and stand up and sit down
five times."And then a couple of weeks later, we're doing six times and then eight
times and then 10 times and then doing 10 times twice. So it's amazing how you
can increase over the eight weeks.""And so it can be at many levels. We're not going to get down on the floor and do push-ups. We're not going to, you know, do jumping jacks, it starts pretty slow and then we do cool down at the end. And so it does last about an hour in the beginning."Accompanying the training, she said will be nutrition information and training recommendations for outside the sessions.Since their inception, Unruh said Stay Strong Stay Healthy programs have grown in popularity, brought into Kansas via Missouri, who works with eight other states to bring the program to residents throughout the region.Interested participants can sign up at the district office. Forms can also be found online.During registration, Unruh said some information would be collected to ensure the program is working at an attainable pace for the participants."You could
be a person that is seriously not doing hardly any exercise, being pretty
sedentary, and we can still have you come and get started," Unruh said. "But we do kind of
want to know where you're at."And she said she doesn't believe any condition is automatically disqualifying. "I'm going to say that every
physician is going to say, yes, you need to do this," Unruh said. "We've never had a
physician say no, you're not doing this, even if you have to have a walker in
front of you, and you have to hang on. Or if you have to have a chair, we can
get a chair that has hands on it, so you could push yourself up, but we
just have to get your body moving."Unruh said exercise could also be a powerful way to fight stress, and with the group setting of the program, the encouragement from others with similar levels of fitness can help participants stay motivated."One way is to exercise. Another way is to stay connected with someone," Unruh said. "There was a seminar that I went to and I thought this was really cool that (suggested) to start your day you should text, if you text, text two people before 10 o'clock. Text ... and just stay connected."<a href="https://events.k-state.edu/event/stay_strong_stay_healthy_in_hays?utm_campaign=widget&amp;utm_medium=widget&amp;utm_source=Events#.YWiKURrMJhE">For more information about the program visit the Cottonwood Extension District website, by clicking here.</a>

🎙 Stay Strong Stay Healthy program set to begin in Hays 

Though we often think of soil testing as a spring chore, fall can be a better time.

Soil-testing laboratories are often very busy during the spring resulting in a longer turnaround from submission to recommendations. Also, soils in the spring are often waterlogged, making taking samples difficult.

If your soil test suggests more organic matter, fall is a much better season because materials are more available than in the spring (tree leaves), and fresher materials can be used without harming young tender spring-planted plants.

​Begin by taking a representative sample from at least six locations in the garden or lawn. Each sample should contain soil from the surface to about 6 to 8 inches deep.

This is most easily done with a soil sampler. Many K-State Research and Extension offices have such samplers available for checkout. If you don’t have a sampler, use a shovel to dig straight down into the soil. Then shave a small layer off the back of the hole for your sample. Mix the samples together in a clean plastic container and select about 1 to 1.5 cups of soil. This can be placed in a plastic container such as a resealable plastic bag.

Take the soil to your county extension office to have tests done for a small charge at the K-State soil-testing laboratory. A soil test determines fertility problems, not other conditions that may exist such as poor drainage, poor soil structure, soil-borne diseases or insects, chemical contaminants or damage, or shade with root competition from other plants. All these conditions may reduce plant performance but cannot be evaluated by a soil test. Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. If you have questions, she can be contacted by e-mail at&nbsp;<a href="mailto:lfick@k-state.edu">lfick@k-state.edu</a>&nbsp;or by phone at 785-628-9430 or 620-793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2021/10/1634147981287.jpeg" alt="Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. " />
 <figcaption>Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. </figcaption>
 </figure>Though we often think of soil testing as a spring chore, fall can be a better time.Soil-testing laboratories are often very busy during the spring resulting in a longer turnaround from submission to recommendations. Also, soils in the spring are often waterlogged, making taking samples difficult.If your soil test suggests more organic matter, fall is a much better season because materials are more available than in the spring (tree leaves), and fresher materials can be used without harming young tender spring-planted plants.​Begin by taking a representative sample from at least six locations in the garden or lawn. Each sample should contain soil from the surface to about 6 to 8 inches deep.This is most easily done with a soil sampler. Many K-State Research and Extension offices have such samplers available for checkout. If you don’t have a sampler, use a shovel to dig straight down into the soil. Then shave a small layer off the back of the hole for your sample. Mix the samples together in a clean plastic container and select about 1 to 1.5 cups of soil. This can be placed in a plastic container such as a resealable plastic bag.Take the soil to your county extension office to have tests done for a small charge at the K-State soil-testing laboratory. A soil test determines fertility problems, not other conditions that may exist such as poor drainage, poor soil structure, soil-borne diseases or insects, chemical contaminants or damage, or shade with root competition from other plants. All these conditions may reduce plant performance but cannot be evaluated by a soil test. Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. If you have questions, she can be contacted by e-mail at&nbsp;<a href="mailto:lfick@k-state.edu">lfick@k-state.edu</a>&nbsp;or by phone at 785-628-9430 or 620-793-1910.

WALZ: ​Fall is a Good Time for Soil Testing 

By STACY CAMPBELL Cottonwood Extension District

University of Nebraska Extension educators and weed specialists want to make the agriculture industry aware of recent developments regarding the herbicide Roundup™.

While variations on the Roundup name have been used for a variety of different herbicides marketed by Bayer (formerly Monsanto), this article discusses only the Roundup formulations that contain glyphosate as their active ingredient. 

The United States Environmental Protection Agency (US EPA), in its glyphosate interim registration review, published in January 2020, found “that there are no risks to human health from the current registered uses of glyphosate and that glyphosate is not likely to be carcinogenic to humans.” In 2021, the <a href="https://ec.europa.eu/food/system/files/2021-06/pesticides_aas_agg_report_202106.pdf">European Union’s (EU) Assessment Group on Glyphosate</a> (AGG) determined that when used according to label directions, “a classification of glyphosate with regard to carcinogenicity is not justified.”

Other regulatory agencies have come to similar conclusions, indicating that when used properly and according to directions, <a href="https://geneticliteracyproject.org/wp-content/uploads/2019/03/GlyphosateInfographic_GLP.pdf">glyphosate poses little risk to human health</a>.

Over the past several years, however, glyphosate has been the subject of much litigation after the International Agency for Research on Cancer found it to be “probably carcinogenic to humans” in a hazard assessment that did not consider real-world exposure levels.

Bayer has recently announced steps it plans to take in an effort to put Roundup litigation behind it:

· Petitioned the U.S. Supreme Court in August to review Hardeman v. Monsanto, in which the plaintiff was awarded monetary damages after alleging Roundup caused his non-Hodgkin’s lymphoma. If the court were to grant review, it would likely render a final verdict sometime in 2022.

· Plans to replace its glyphosate products in the lawn and garden market with products containing alternative active ingredients. According to Bayer, “This move is being made exclusively to manage litigation risk and not because of any safety concerns.” The company expects this process to begin in 2023. Glyphosate formulations for the professional and agricultural sectors will remain available. This means that while Bayer will stop selling glyphosate products at the average box store, the chemistry will still be available to farmers and trained professionals.

As a crop protection tool, glyphosate is invaluable. To continue the safe and effective use of Roundup products in the market, Bayer plans to hold discussions with US EPA regarding labels to assist consumers in making informed decisions when purchasing and applying Roundup products. The company will also set up a new website with scientific studies regarding Roundup and its safety. Bayer is exploring a scientific advisory composed of scientific experts that are not affiliated with Bayer to review scientific information on safety regarding Roundup.

Bayer provides an announcement regarding this situation at the links listed below. 

· Bayer Provides Update on Path to Closure of Roundup™ Litigation <a href="https://www.media.bayer.com/baynews/baynews.nsf/id/Bayer-Provides-Update-on-Path-to-Closure-of-Roundup-Litigation">https://www.media.bayer.com/baynews/baynews.nsf/id/Bayer-Provides-Update-on-Path-to-Closure-of-Roundup-Litigation </a> · Five-Point Plan to Close the Roundup™ Litigation - <a href="https://www.bayer.com/en/roundup-litigation-five-point-plan">https://www.bayer.com/en/roundup-litigation-five-point-plan</a>

(Information provided by Jennifer Weisbrod and Greg Puckett, Assistant Extension Educators and Amit Jhala, Extension Weed Management Specialist with University of Nebraska – Lincoln.)

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/6/1593022262288.png" alt="(Courtesy photo)" />
 <figcaption>(Courtesy photo)</figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictUniversity of Nebraska Extension educators and weed specialists want to make the agriculture industry aware of recent developments regarding the herbicide Roundup™. While variations on the Roundup name have been used for a variety of different herbicides marketed by Bayer (formerly Monsanto), this article discusses only the Roundup formulations that contain glyphosate as their active ingredient. The United States Environmental Protection Agency (US EPA), in its glyphosate interim registration review, published in January 2020, found “that there are no risks to human health from the current registered uses of glyphosate and that glyphosate is not likely to be carcinogenic to humans.” In 2021, the <a href="https://ec.europa.eu/food/system/files/2021-06/pesticides_aas_agg_report_202106.pdf">European Union’s (EU) Assessment Group on Glyphosate</a> (AGG) determined that when used according to label directions, “a classification of glyphosate with regard to carcinogenicity is not justified.”Other regulatory agencies have come to similar conclusions, indicating that when used properly and according to directions, <a href="https://geneticliteracyproject.org/wp-content/uploads/2019/03/GlyphosateInfographic_GLP.pdf">glyphosate poses little risk to human health</a>.Over the past several years, however, glyphosate has been the subject of much litigation after the International Agency for Research on Cancer found it to be “probably carcinogenic to humans” in a hazard assessment that did not consider real-world exposure levels.Bayer has recently announced steps it plans to take in an effort to put Roundup litigation behind it:· Petitioned the U.S. Supreme Court in August to review Hardeman v. Monsanto, in which the plaintiff was awarded monetary damages after alleging Roundup caused his non-Hodgkin’s lymphoma. If the court were to grant review, it would likely render a final verdict sometime in 2022.· Plans to replace its glyphosate products in the lawn and garden market with products containing alternative active ingredients. According to Bayer, “This move is being made exclusively to manage litigation risk and not because of any safety concerns.” The company expects this process to begin in 2023. Glyphosate formulations for the professional and agricultural sectors will remain available. This means that while Bayer will stop selling glyphosate products at the average box store, the chemistry will still be available to farmers and trained professionals.As a crop protection tool, glyphosate is invaluable. To continue the safe and effective use of Roundup products in the market, Bayer plans to hold discussions with US EPA regarding labels to assist consumers in making informed decisions when purchasing and applying Roundup products. The company will also set up a new website with scientific studies regarding Roundup and its safety. Bayer is exploring a scientific advisory composed of scientific experts that are not affiliated with Bayer to review scientific information on safety regarding Roundup.Bayer provides an announcement regarding this situation at the links listed below. · Bayer Provides Update on Path to Closure of Roundup™ Litigation <a href="https://www.media.bayer.com/baynews/baynews.nsf/id/Bayer-Provides-Update-on-Path-to-Closure-of-Roundup-Litigation">https://www.media.bayer.com/baynews/baynews.nsf/id/Bayer-Provides-Update-on-Path-to-Closure-of-Roundup-Litigation </a> · Five-Point Plan to Close the Roundup™ Litigation - <a href="https://www.bayer.com/en/roundup-litigation-five-point-plan">https://www.bayer.com/en/roundup-litigation-five-point-plan</a>(Information provided by Jennifer Weisbrod and Greg Puckett, Assistant Extension Educators and Amit Jhala, Extension Weed Management Specialist with University of Nebraska – Lincoln.)Stacy Campbell is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or calling 785-628-9430.

CAMPBELL: Update on Roundup brand herbicides

	Is it possible to plan for the perfect day? I always start the day with a to-do list and the outlook to get a lot done looks great. And then the first situation or problem pops its head into the room.

	Whether you are planning for your family or for your day at work, it is still important to plan. Whether you are a morning person or not, it is still important to establish a morning routine. If you help your children practice doing the same thing each morning, it will help them establish a regular morning routine and develop a habit for life.

	A recent social media post describes how a typical plan can quickly go astray: “I needed a pair of scissors to finish a project and went to the junk drawer to get them and decided to organize the junk drawer and found another item that did not belong there and went to put it where it belonged and found that the bathroom was a mess and stopped to clean the bathroom counter but found an item there that really needed to be in the bedroom” and the list goes on and on.

The distractions that we face each day with phone notifications, email, picking up misplaced items in the house, cleaning off the kitchen counter are endless and suddenly hours have passed and nothing has been crossed off the “to-do” list.&nbsp;

	It would take a series of articles or a week of training to teach the steps of organization. Let’s focus on family life first. It is most important to stay positive with your family members. Make a list of what is expected of each person so everyone can be in the vehicle ready to go to school or to work at an established set time. Be patient with the younger children and remember a good mood and pleasant attitude will make a huge difference in the outcome.&nbsp;

	In all reality, the organizing for the morning routine, starts the night before. Help each child lay out on a chair what they will wear to school the next day. Backpacks should be packed and by the door ready to go. If lunches are needed they should be packed in the refrigerator or laying on the counter ready to be packed.&nbsp;

	I like to walk through the house each evening and pick up a few things that need to be put away. My house is never spotless but I do feel better if the dishes are in the dishwasher and the kitchen counter is cleaned off and ready for the next meal preparation.&nbsp;

	A good evening routine should also include writing out your to-do list for the next day. There are too many things to remember and if it is written down at least it won’t be on your mind when you lay down to go to sleep.&nbsp;

	Crossing everything off the to-do list isn’t something that is going to happen every day. There are not many days that it actually happens for me! The important thing is that we do have a plan and that we are willing to adjust the plan until we find what works for our family. Helping your children learn a routine and establish habits will make a big difference in their life. 	&nbsp;

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

Is it possible to plan for the perfect day? I always start the day with a to-do list and the outlook to get a lot done looks great. And then the first situation or problem pops its head into the room.	Whether you are planning for your family or for your day at work, it is still important to plan. Whether you are a morning person or not, it is still important to establish a morning routine. If you help your children practice doing the same thing each morning, it will help them establish a regular morning routine and develop a habit for life.	A recent social media post describes how a typical plan can quickly go astray: “I needed a pair of scissors to finish a project and went to the junk drawer to get them and decided to organize the junk drawer and found another item that did not belong there and went to put it where it belonged and found that the bathroom was a mess and stopped to clean the bathroom counter but found an item there that really needed to be in the bedroom” and the list goes on and on.<figure>
 <img src="https://media.eaglewebservices.com/public/2020/4/1588274071306.jpeg" alt="Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District." />
 <figcaption>Berny Unruh is Family and Community Wellness agent for the Cottonwood Extension District.</figcaption>
 </figure>The distractions that we face each day with phone notifications, email, picking up misplaced items in the house, cleaning off the kitchen counter are endless and suddenly hours have passed and nothing has been crossed off the “to-do” list.&nbsp;	It would take a series of articles or a week of training to teach the steps of organization. Let’s focus on family life first. It is most important to stay positive with your family members. Make a list of what is expected of each person so everyone can be in the vehicle ready to go to school or to work at an established set time. Be patient with the younger children and remember a good mood and pleasant attitude will make a huge difference in the outcome.&nbsp;	In all reality, the organizing for the morning routine, starts the night before. Help each child lay out on a chair what they will wear to school the next day. Backpacks should be packed and by the door ready to go. If lunches are needed they should be packed in the refrigerator or laying on the counter ready to be packed.&nbsp;	I like to walk through the house each evening and pick up a few things that need to be put away. My house is never spotless but I do feel better if the dishes are in the dishwasher and the kitchen counter is cleaned off and ready for the next meal preparation.&nbsp;	A good evening routine should also include writing out your to-do list for the next day. There are too many things to remember and if it is written down at least it won’t be on your mind when you lay down to go to sleep.&nbsp;	Crossing everything off the to-do list isn’t something that is going to happen every day. There are not many days that it actually happens for me! The important thing is that we do have a plan and that we are willing to adjust the plan until we find what works for our family. Helping your children learn a routine and establish habits will make a big difference in their life. 	&nbsp;	Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District.&nbsp; She can be reached at 785-628-9430 or at <a href="mailto:bunruh@ksu.edu">bunruh@ksu.edu.</a>

UNRUH: How can I possibly get all this done? 

Perhaps you have heard the saying “You are what you eat.” As I visited with 7th grade students in their Skills for Adolescence class this week, I shared the importance of making healthy food choices now in order to avoid the onset of chronic conditions as they age. They already knew some of the important concepts of avoiding highly processed foods with added fats, sodium, and sugar. Besides make healthy food choices I emphasized that regular physical activity is necessary to keep their body healthy too.

The My Plate guide for healthy eating encourages us to fill half of our plate with fruits and vegetables. That would be a goal of including five to nine servings of these colorful foods every day. The wide array of vitamins and minerals, plus a healthy dose of fiber, make these food groups popular for anyone wanting to maintain or lose weight. Another food group that needs your consideration is the grain group. Most active teens and adults need around six ounces of grains every day. It is also important to make half of your grain’s whole grains. Whole grains include such foods as brown rice, whole wheat bread or pasta, or whole grain oats to name a few.

The protein group and dairy or calcium rich foods group round out the My Plate icon. Remember that protein can be from animal or plant sources and a serving should fit in the palm of your hand. Protein and calcium rich foods provide the nutrients for our muscles and bones.

The 7th graders got a little wide eyed when I shared a nutrition fact label from a cola type beverage. A twenty-ounce serving has a whopping sixty-five grams of sugar in it. That translates to just over sixteen teaspoons of sugar! Things to check out on other nutrition fact labels included added fats, sodium and whether the food has fiber.&nbsp;

Before my visit ended, we sampled sweet potato, parsnips, and daikon radish sticks that were dipped in freshly made hummus. Most students had never tried those vegetables in their raw form before and were quite surprised how much they liked them. I love connecting with this age group as they gain more independence and make decisions daily about what they are eating and drinking. My hope is that they will remember my short visit with them and consider the healthy options.

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 <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 – Cottonwood District." />
 <figcaption>Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research &amp; Extension – Cottonwood District.</figcaption>
 </figure>Perhaps you have heard the saying “You are what you eat.” As I visited with 7th grade students in their Skills for Adolescence class this week, I shared the importance of making healthy food choices now in order to avoid the onset of chronic conditions as they age. They already knew some of the important concepts of avoiding highly processed foods with added fats, sodium, and sugar. Besides make healthy food choices I emphasized that regular physical activity is necessary to keep their body healthy too.The My Plate guide for healthy eating encourages us to fill half of our plate with fruits and vegetables. That would be a goal of including five to nine servings of these colorful foods every day. The wide array of vitamins and minerals, plus a healthy dose of fiber, make these food groups popular for anyone wanting to maintain or lose weight. Another food group that needs your consideration is the grain group. Most active teens and adults need around six ounces of grains every day. It is also important to make half of your grain’s whole grains. Whole grains include such foods as brown rice, whole wheat bread or pasta, or whole grain oats to name a few.The protein group and dairy or calcium rich foods group round out the My Plate icon. Remember that protein can be from animal or plant sources and a serving should fit in the palm of your hand. Protein and calcium rich foods provide the nutrients for our muscles and bones.The 7th graders got a little wide eyed when I shared a nutrition fact label from a cola type beverage. A twenty-ounce serving has a whopping sixty-five grams of sugar in it. That translates to just over sixteen teaspoons of sugar! Things to check out on other nutrition fact labels included added fats, sodium and whether the food has fiber.&nbsp;Before my visit ended, we sampled sweet potato, parsnips, and daikon radish sticks that were dipped in freshly made hummus. Most students had never tried those vegetables in their raw form before and were quite surprised how much they liked them. I love connecting with this age group as they gain more independence and make decisions daily about what they are eating and drinking. My hope is that they will remember my short visit with them and consider the healthy options.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 <a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;&nbsp;

KRUG: You are what you eat

TOPEKA - The Kansas State High School Activities Association has released the new district football assignments for the 2022 and 2023&nbsp;football seasons. TMP-Marian is in Class 2A District 8 which includes Beloit, Phillipsburg, Norton and Russell.

Ellis in Class 1A District 8 which also has Johnson-Stanton County, Oakley, Plainville and Syracuse.

In Class 1A Division I,&nbsp;Atwood-Rawlins County, Hill City, Hoxie, Oberlin-Decatur Community, Quinter and Stockton are in District 6.&nbsp;Greensburg-Kiowa County, La Crosse, Macksville, Ness City, Pratt-Skyline, WaKeeney-Trego Community are in District 7.

Victoria is in District 5 of 1A Division II along with&nbsp;Claflin-Central Plains, Otis-Bison, Sylvan-Lucas Unified and Wilson. District 6 includes Grainfield-Wheatland/Grinnell, Kensington-Thunder Ridge, Logan/Palco, Sharon Springs-Wallace County, St. Francis.

Osborne in in District 4 along with&nbsp;Beloit-St. John’s/Tipton, Downs-Lakeside, Scandia-Pike Valley and Wakefield.

Below is a complete listing of the new football districts...&nbsp;

East -&nbsp;&nbsp;&nbsp;&nbsp;Gardner Edgerton, Kansas City-Wyandotte, Olathe-East, Olathe-North, Olathe-Northwest, Olathe-South, Olathe-West, Overland Park-Blue Valley, Overland Park-Blue Valley North, Overland Park-Blue Valley Northwest, Overland Park-Blue Valley West, Shawnee Mission East, Shawnee Mission North, Shawnee Mission Northwest, Shawnee Mission South, Shawnee Mission West

West -&nbsp;&nbsp;&nbsp;Derby, Dodge City, Garden City, Haysville-Campus, Junction City, Lawrence, Lawrence Free-State, Manhattan, Topeka, Topeka-Washburn Rural, Wichita-East, Wichita-Heights, Wichita-North, Wichita-Northwest, Wichita-South, Wichita-Southeast

East&nbsp;-&nbsp;&nbsp;&nbsp;&nbsp;De Soto, Emporia, Kansas City-J.C. Harmon, Kansas City-Sumner Academy, Kansas City-Turner, Kansas City-Washington, Lan­sing, Leavenworth, Overland Park-Blue Valley Southwest, Pittsburg, Shawnee-Mill Valley, Spring Hill, Tecumseh-Shawnee Heights, Topeka-Highland Park, Topeka-Seaman, Topeka-West

West&nbsp;-&nbsp;&nbsp;&nbsp;Andover, Goddard, Goddard-Eisenhower, Great Bend, Hays, Hutchinson, Liberal, Maize, Maize-South, Newton, Salina-Central, Salina-South, Valley Center, Wichita-Bishop Carroll, Wichita-Kapaun Mt. Carmel, Wichita-West

East - &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Altamont-Labette County, Atchison, Basehor-Linwood, Bonner Springs, Chanute, Eudora, Fort Scott, Kansas City-F.L. Schlagle, Kansas City-Piper, Lenexa-St. James Academy, Louisburg, Ottawa, Overland Park-St. Thomas Aquinas, Paola, Shawnee Mission-Bishop Miege, Tonganoxie

West - &nbsp;&nbsp;&nbsp;&nbsp;Abilene,&nbsp;Andover-Central, Arkansas City, Augusta, Buhler, Coffeyville-Field Kindley, El Dorado, Independence, McPherson, Mul­vane, Rose Hill, Towanda-Circle, Ulysses, Wamego, Wellington, Winfield

District 1 – Baxter Springs, Columbus, Frontenac, Galena, Parsons

District 2 – Burlington, Garnett-Anderson County, Girard, Iola, LaCygne-Prairie View

District 3 – Baldwin, Kansas City-Bishop Ward, Osawatomie, Santa Fe Trail, Wellsville

District 4 – Holton, Hoyt-Royal Valley, Meriden-Jefferson West, Perry Lecompton, Topeka-Hayden

District 5 – Clay Center Community, Concordia, Hiawatha, Marysville, St. George-Rock Creek

District 6 – Chapman, Clearwater, Hesston, Wichita-Collegiate, Wichita-Trinity Academy

District 7 – Andale, Cheney, Lindsborg-Smoky Valley, Nickerson, Pratt

District 8 – Colby, Goodland, Holcomb, Hugoton, Scott Community

District 1 – Caney Valley, Cherryvale, Fredonia, Neodesha, Riverton

District 2 – Council Grove, Eureka, Humboldt, Osage City, Pomona-West Franklin

District 3 – Atchison-Maur Hill Mt. Academy, Easton-Pleasant Ridge, Effingham-Atchison County, Rossville, Silver Lake

District 4 – Horton, Minneapolis, Riley County, Sabetha, Seneca-Nemaha Central

District 5 – Ellsworth, Gypsum-SE of Saline, Halstead, Hillsboro, Lyons

District 6 – Anthony-Harper/Chaparral, Douglass, Garden Plain, Haven, Kingman

District 7 – Cimarron, Hoisington, Kismet-Southwestern Heights, Lakin, Larned

District 8 – Beloit, Hays-Thomas More Prep Marian, Phillipsburg, Norton Community, Russell

District 1 – Arma-Northeast, Cherokee-Southeast, Erie, Pittsburg-St. Mary’s Colgan, Uniontown

District 2 – Allen-Northern Heights, Mound City-Jayhawk Linn, Olpe, Pleasanton, Richmond-Central Heights

District 3 – Eskridge-Mission Valley, McLouth, Oskaloosa, St. Mary’s, Valley Falls, Winchester-Jefferson County North

District 4 – Centralia, Jackson Heights, Onaga, Troy, Wathena-Riverside

District 5 – Belleville-Republic County, Blue Rapids-Valley Heights, Salina-Sacred Heart, Smith Center, Wabaunsee

District 6 – Belle Plaine, Leon-Bluestem, Marion, Sedgwick, Whitewater-Remington

District 7 – Conway Springs, Ellinwood, Hutchinson-Trinity Catholic, Inman, Medicine Lodge, Sterling,

District 8 – Ellis, Johnson-Stanton County, Oakley, Plainville, Syracuse

District 1 – Cedar Vale/Dexter, Howard-West Elk, Oswego, Rosalia-Flint hills, Sedan, Yates Center

District 2 – Burlingame, Cottonwood Falls-Chase County, Lyndon, Madison/Hamilton, Shawnee-Maranatha Christian Academy,&nbsp;Topeka-Cair Paravel Latin School

District 3 – Attica/Argonia, Burden-Central, Oxford, South Sumner (Caldwell/South Haven), Udall, Wichita-The Independent

District 4 – Goessel, Herington, Little River, Moundridge, Pretty Prairie, Solomon

District 5 – Bennington, Brookville-Ell Saline, Clifton Clyde, Lincoln, Mankato-Rock Hills, Washington County

District 6 – Atwood-Rawlins County, Hill City, Hoxie, Oberlin-Decatur Community, Quinter, Stockton

District 7 – Greensburg-Kiowa County, La Crosse, Macksville, Ness City, Pratt-Skyline, WaKeeney-Trego Community

District 8 – Elkhart, Leoti-Wichita County, Meade, Montezuma-South Gray, Spearville, Sublette&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;

District 1 – Colony-Crest, Hartford, Lebo, Melvern-Marais Des Cygnes Valley, Moran-Marmaton Valley, St. Paul

District 2 – Canton Galva, Hutchinson-Central Christian, Langdon-Fairfield, Norwich, Rural Vista (Hope/White City)

District 3 - Axtell, Frankfort, Hanover, Highland-Doniphan West, Linn, Randolph-Blue Valley

District 4 – Beloit-St. John’s/Tipton, Downs-Lakeside, Osborne, Scandia-Pike Valley, Wakefield

District 5 – Claflin-Central Plains, Otis-Bison, Sylvan-Lucas Unified, Victoria, Wilson

District 6 – Grainfield-Wheatland/Grinnell, Kensington-Thunder Ridge, Logan/Palco, Sharon Springs-Wallace County, St. Francis

District 7 – Coldwater-South Central, Kinsley, Kiowa-South Barber, Stafford, St. John-Hudson

District 8 – Bucklin, Dighton, Jetmore-Hodgeman County, Minneola, Satanta

District 1 – Buffalo-Altoona Midway, Chetopa, LeRoy-Southern Coffey County, Lost Springs-Centre, Peabody-Burns, Waverly, Wetmore

District 2 – Burrton, Chase, Cunningham, Natoma, Rozel-Pawnee Heights, Southern Cloud (Miltonvale/Glasco), Tescott

District 3 – Ashland, Deerfield, Fowler, Ingalls, Moscow, Rolla

District 4 – Almena-Northern Valley, Bird City-Cheylin, Ransom-Western Plains/Healy, Rexford-Golden Plains, Tribune-Greeley County,&nbsp; Winona-Triplains/Brewster

TOPEKA - The Kansas State High School Activities Association has released the new district football assignments for the 2022 and 2023&nbsp;football seasons. TMP-Marian is in Class 2A District 8 which includes Beloit, Phillipsburg, Norton and Russell.Ellis in Class 1A District 8 which also has Johnson-Stanton County, Oakley, Plainville and Syracuse.In Class 1A Division I,&nbsp;Atwood-Rawlins County, Hill City, Hoxie, Oberlin-Decatur Community, Quinter and Stockton are in District 6.&nbsp;Greensburg-Kiowa County, La Crosse, Macksville, Ness City, Pratt-Skyline, WaKeeney-Trego Community are in District 7.Victoria is in District 5 of 1A Division II along with&nbsp;Claflin-Central Plains, Otis-Bison, Sylvan-Lucas Unified and Wilson. District 6 includes Grainfield-Wheatland/Grinnell, Kensington-Thunder Ridge, Logan/Palco, Sharon Springs-Wallace County, St. Francis.Osborne in in District 4 along with&nbsp;Beloit-St. John’s/Tipton, Downs-Lakeside, Scandia-Pike Valley and Wakefield.Below is a complete listing of the new football districts...&nbsp;Class 6AEast -&nbsp;&nbsp;&nbsp;&nbsp;Gardner Edgerton, Kansas City-Wyandotte, Olathe-East, Olathe-North, Olathe-Northwest, Olathe-South, Olathe-West, Overland Park-Blue Valley, Overland Park-Blue Valley North, Overland Park-Blue Valley Northwest, Overland Park-Blue Valley West, Shawnee Mission East, Shawnee Mission North, Shawnee Mission Northwest, Shawnee Mission South, Shawnee Mission WestWest -&nbsp;&nbsp;&nbsp;Derby, Dodge City, Garden City, Haysville-Campus, Junction City, Lawrence, Lawrence Free-State, Manhattan, Topeka, Topeka-Washburn Rural, Wichita-East, Wichita-Heights, Wichita-North, Wichita-Northwest, Wichita-South, Wichita-SoutheastClass 5AEast&nbsp;-&nbsp;&nbsp;&nbsp;&nbsp;De Soto, Emporia, Kansas City-J.C. Harmon, Kansas City-Sumner Academy, Kansas City-Turner, Kansas City-Washington, Lan­sing, Leavenworth, Overland Park-Blue Valley Southwest, Pittsburg, Shawnee-Mill Valley, Spring Hill, Tecumseh-Shawnee Heights, Topeka-Highland Park, Topeka-Seaman, Topeka-WestWest&nbsp;-&nbsp;&nbsp;&nbsp;Andover, Goddard, Goddard-Eisenhower, Great Bend, Hays, Hutchinson, Liberal, Maize, Maize-South, Newton, Salina-Central, Salina-South, Valley Center, Wichita-Bishop Carroll, Wichita-Kapaun Mt. Carmel, Wichita-WestClass 4AEast - &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Altamont-Labette County, Atchison, Basehor-Linwood, Bonner Springs, Chanute, Eudora, Fort Scott, Kansas City-F.L. Schlagle, Kansas City-Piper, Lenexa-St. James Academy, Louisburg, Ottawa, Overland Park-St. Thomas Aquinas, Paola, Shawnee Mission-Bishop Miege, TonganoxieWest - &nbsp;&nbsp;&nbsp;&nbsp;Abilene,&nbsp;Andover-Central, Arkansas City, Augusta, Buhler, Coffeyville-Field Kindley, El Dorado, Independence, McPherson, Mul­vane, Rose Hill, Towanda-Circle, Ulysses, Wamego, Wellington, WinfieldClass 3ADistrict 1 – Baxter Springs, Columbus, Frontenac, Galena, ParsonsDistrict 2 – Burlington, Garnett-Anderson County, Girard, Iola, LaCygne-Prairie ViewDistrict 3 – Baldwin, Kansas City-Bishop Ward, Osawatomie, Santa Fe Trail, WellsvilleDistrict 4 – Holton, Hoyt-Royal Valley, Meriden-Jefferson West, Perry Lecompton, Topeka-HaydenDistrict 5 – Clay Center Community, Concordia, Hiawatha, Marysville, St. George-Rock CreekDistrict 6 – Chapman, Clearwater, Hesston, Wichita-Collegiate, Wichita-Trinity AcademyDistrict 7 – Andale, Cheney, Lindsborg-Smoky Valley, Nickerson, PrattDistrict 8 – Colby, Goodland, Holcomb, Hugoton, Scott CommunityClass 2ADistrict 1 – Caney Valley, Cherryvale, Fredonia, Neodesha, RivertonDistrict 2 – Council Grove, Eureka, Humboldt, Osage City, Pomona-West FranklinDistrict 3 – Atchison-Maur Hill Mt. Academy, Easton-Pleasant Ridge, Effingham-Atchison County, Rossville, Silver LakeDistrict 4 – Horton, Minneapolis, Riley County, Sabetha, Seneca-Nemaha CentralDistrict 5 – Ellsworth, Gypsum-SE of Saline, Halstead, Hillsboro, LyonsDistrict 6 – Anthony-Harper/Chaparral, Douglass, Garden Plain, Haven, KingmanDistrict 7 – Cimarron, Hoisington, Kismet-Southwestern Heights, Lakin, LarnedDistrict 8 – Beloit, Hays-Thomas More Prep Marian, Phillipsburg, Norton Community, RussellClass 1ADistrict 1 – Arma-Northeast, Cherokee-Southeast, Erie, Pittsburg-St. Mary’s Colgan, UniontownDistrict 2 – Allen-Northern Heights, Mound City-Jayhawk Linn, Olpe, Pleasanton, Richmond-Central HeightsDistrict 3 – Eskridge-Mission Valley, McLouth, Oskaloosa, St. Mary’s, Valley Falls, Winchester-Jefferson County NorthDistrict 4 – Centralia, Jackson Heights, Onaga, Troy, Wathena-RiversideDistrict 5 – Belleville-Republic County, Blue Rapids-Valley Heights, Salina-Sacred Heart, Smith Center, WabaunseeDistrict 6 – Belle Plaine, Leon-Bluestem, Marion, Sedgwick, Whitewater-RemingtonDistrict 7 – Conway Springs, Ellinwood, Hutchinson-Trinity Catholic, Inman, Medicine Lodge, Sterling,District 8 – Ellis, Johnson-Stanton County, Oakley, Plainville, SyracuseClass 8-Player – Division IDistrict 1 – Cedar Vale/Dexter, Howard-West Elk, Oswego, Rosalia-Flint hills, Sedan, Yates CenterDistrict 2 – Burlingame, Cottonwood Falls-Chase County, Lyndon, Madison/Hamilton, Shawnee-Maranatha Christian Academy,&nbsp;Topeka-Cair Paravel Latin SchoolDistrict 3 – Attica/Argonia, Burden-Central, Oxford, South Sumner (Caldwell/South Haven), Udall, Wichita-The IndependentDistrict 4 – Goessel, Herington, Little River, Moundridge, Pretty Prairie, SolomonDistrict 5 – Bennington, Brookville-Ell Saline, Clifton Clyde, Lincoln, Mankato-Rock Hills, Washington CountyDistrict 6 – Atwood-Rawlins County, Hill City, Hoxie, Oberlin-Decatur Community, Quinter, StocktonDistrict 7 – Greensburg-Kiowa County, La Crosse, Macksville, Ness City, Pratt-Skyline, WaKeeney-Trego CommunityDistrict 8 – Elkhart, Leoti-Wichita County, Meade, Montezuma-South Gray, Spearville, Sublette&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Class 8-Player – Division IIDistrict 1 – Colony-Crest, Hartford, Lebo, Melvern-Marais Des Cygnes Valley, Moran-Marmaton Valley, St. PaulDistrict 2 – Canton Galva, Hutchinson-Central Christian, Langdon-Fairfield, Norwich, Rural Vista (Hope/White City)District 3 - Axtell, Frankfort, Hanover, Highland-Doniphan West, Linn, Randolph-Blue ValleyDistrict 4 – Beloit-St. John’s/Tipton, Downs-Lakeside, Osborne, Scandia-Pike Valley, WakefieldDistrict 5 – Claflin-Central Plains, Otis-Bison, Sylvan-Lucas Unified, Victoria, WilsonDistrict 6 – Grainfield-Wheatland/Grinnell, Kensington-Thunder Ridge, Logan/Palco, Sharon Springs-Wallace County, St. FrancisDistrict 7 – Coldwater-South Central, Kinsley, Kiowa-South Barber, Stafford, St. John-HudsonDistrict 8 – Bucklin, Dighton, Jetmore-Hodgeman County, Minneola, Satanta6 PlayerDistrict 1 – Buffalo-Altoona Midway, Chetopa, LeRoy-Southern Coffey County, Lost Springs-Centre, Peabody-Burns, Waverly, WetmoreDistrict 2 – Burrton, Chase, Cunningham, Natoma, Rozel-Pawnee Heights, Southern Cloud (Miltonvale/Glasco), TescottDistrict 3 – Ashland, Deerfield, Fowler, Ingalls, Moscow, RollaDistrict 4 – Almena-Northern Valley, Bird City-Cheylin, Ransom-Western Plains/Healy, Rexford-Golden Plains, Tribune-Greeley County,&nbsp; Winona-Triplains/Brewster

🏈 KSHSAA releases districts for 2022 and 2023

Several years ago, I saw a need in this area for people trained to assist Medicare recipients who wanted to review their prescription drug plan during open enrollment. As trained SHICK (Senior Health Insurance Counseling for Kansas) counselors, my husband John, and I can help Medicare recipients take a look at their Part D (Prescription Drug Plan) and hopefully find them a more affordable plan. We have several other SHICK counselors serving area residents through the RSVP office, so we hope to be able to keep up with the calls.

The Open Enrollment Period begins October 15th and runs through December 7th. Plan costs and coverage change each year, so everyone with Medicare should check to make sure their plan still meets their health needs and budget. If you would like to check out the website for yourself, simply go to Medicare.gov and click on Part D Prescription Drug Plans.

If you are unable to do an internet search, feel free to give me a call at the Extension office. We can set up an in-person SHICK appointment or, if you prefer, we can help you by phone. Those wishing to complete their enrollment by phone will need to call my office at (620)793-1910. I will send you a letter describing the procedure along with a Medicare prescription drug coverage worksheet. When you return that worksheet to my office, we will input your information and let you know your options for your Part D and assist you with signing up.&nbsp;

While we always enjoy seeing our Medicare friends during the Open Enrollment time, we want you to choose the option that you are most comfortable with. Your health and well-being are important to us during these uncertain times.&nbsp;

Donna Krug is the District Director and Family &amp; Consumer Science Agent with the Cottonwood Extension District. You may reach her at: (620)793-1910 or <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 the Cottonwood Extension District." />
 <figcaption>Donna Krug is the District Director and Family &amp; Consumer Science Agent with the Cottonwood Extension District.</figcaption>
 </figure>Several years ago, I saw a need in this area for people trained to assist Medicare recipients who wanted to review their prescription drug plan during open enrollment. As trained SHICK (Senior Health Insurance Counseling for Kansas) counselors, my husband John, and I can help Medicare recipients take a look at their Part D (Prescription Drug Plan) and hopefully find them a more affordable plan. We have several other SHICK counselors serving area residents through the RSVP office, so we hope to be able to keep up with the calls.The Open Enrollment Period begins October 15th and runs through December 7th. Plan costs and coverage change each year, so everyone with Medicare should check to make sure their plan still meets their health needs and budget. If you would like to check out the website for yourself, simply go to Medicare.gov and click on Part D Prescription Drug Plans.If you are unable to do an internet search, feel free to give me a call at the Extension office. We can set up an in-person SHICK appointment or, if you prefer, we can help you by phone. Those wishing to complete their enrollment by phone will need to call my office at (620)793-1910. I will send you a letter describing the procedure along with a Medicare prescription drug coverage worksheet. When you return that worksheet to my office, we will input your information and let you know your options for your Part D and assist you with signing up.&nbsp;While we always enjoy seeing our Medicare friends during the Open Enrollment time, we want you to choose the option that you are most comfortable with. Your health and well-being are important to us during these uncertain times.&nbsp;Donna Krug is the District Director and Family &amp; Consumer Science Agent with the Cottonwood Extension District. You may reach her at: (620)793-1910 or <a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;&nbsp;

KRUG: Medicare open enrollment begins soon

Can you believe that in three short months we will be welcoming in a new year? As we enjoy the cooler fall temps, I hope you will find ways to make physical activity part of your daily routine. I found an article from Montana Extension recently that supports my passion for health and wellness, especially as it relates to physical activity.&nbsp;

Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research &amp; 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/2019/11/1573141404420.png" alt="Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research &amp; Extension – Cottonwood District. " />
 <figcaption>Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research &amp; Extension – Cottonwood District. </figcaption>
 </figure>Can you believe that in three short months we will be welcoming in a new year? As we enjoy the cooler fall temps, I hope you will find ways to make physical activity part of your daily routine. I found an article from Montana Extension recently that supports my passion for health and wellness, especially as it relates to physical activity.&nbsp;<ol>
 <li>Choose the right activity for you: Different body types do better with different physical activities. Not every body is built for running, but every body can find a way to get fit.</li><li>Choose the right time: Some of us are naturally morning people; others prefer to be active at the end of the day. Listen to when your body likes to move, and it will be more fun.</li><li>Choose the right goal: Goals can motivate us if we choose the right one. Some people like the challenge of entering a race; others like to set a goal for a certain number of steps.&nbsp;</li><li>Choose the right speed: Some people like high-energy activities, like aerobics or line dancing. Others like something slower and calmer, like a yoga class or swimming.</li><li>Choose the right shoes: Comfort is essential for physical activity. When your feet hurt, it makes activity hard to do. Choose shoes that fit well and that are right for your activity level.</li><li>Choose the right equipment: Any activity is more fun when it feels good. Bicycles, rackets, and weights all come in different sizes and styles. Choose the right ones for your body.</li><li>Make it easy: Keep comfortable shoes by the door or in the car, so it is easy to take a walk. Set out comfy clothes the night before, so getting ready for activity is just routine.</li><li>Join a class: Scheduling a class creates its own routine. Once we get into a new routine, it is easier to stick with it over time. Remember a new habit takes at least 21 days to establish.</li><li>Do it with friends: When we are accountable to someone else, it helps us get out and be active. You can join a class together or just plan to meet for a neighborhood walk.</li><li>Keep a record: Research shows that self-monitoring is a key to a healthy weight. You can track your activity in different ways, like minutes per day or steps on a pedometer.</li><li>Reward yourself: Becoming more active is a gradual process. Give yourself a pat on the back for any increases in physical activity.</li><li>Make it fun: When we enjoy an activity, we want to make it part of our day. The best physical activity is the one that you will do, because you enjoy it.</li>
 </ol>Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research &amp; Extension – Cottonwood District. You may reach her at: (620)793-1910 or <a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;

KRUG: Twelve ways to make physical activity routine

Sometimes you will hear people say to let the grass grow tall right before winter sets in. Their reasoning is that the extra foliage will insulate the crown of the plant from the extreme cold of winter. Although this may sound reasonable, in practice it probably does little, if anything, to increase winter hardiness. On the contrary, a canopy that is too high during the winter may lay over and become matted down, leading to an increased incidence of winter diseases such as snow mold. Turfgrass species vary genetically in their cold tolerance, with warm-season grasses such as bermudagrass, zoysiagrass, and buffalograss being less cold tolerant than the cool-season types such as tall fescue and Kentucky bluegrass. Given these differences, cold tolerance is improved by increasing the health of the plants going into the winter, and healthy plants are a result of a sound management program (fertilizing, watering, and mowing) during the spring, summer and fall.The lawn will benefit more from continuing to mow at the recommended height than from trying to gain some insulation against winter cold by allowing it to grow tall. Here is a list of the recommended mowing height ranges (in inches) for home lawns in Kansas:&nbsp; • Tall fescue: 2.5 -3.5&nbsp; &nbsp; • Kentucky bluegrass: 2-3&nbsp; &nbsp; • Buffalograss: 2-3&nbsp; &nbsp; • Bermudagrass: 1-2&nbsp; &nbsp; • Zoysiagrass: 1-2

(Note: Mowing at heights below 1.5 inches requires a reel mower).​There may be some benefits gained by adjusting mowing heights WITHIN the recommended range at times. For example, it is a good practice to mow warm-season grasses at the higher end of recommended heights during late summer and early fall because this practice should help them store more carbohydrate reserves for the winter, and it may reduce the incidence of certain cool-weather diseases. But the rule to remember is to stay within the recommended height range for your species. Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. If you have questions, she can be contacted by e-mail at&nbsp;<a href="mailto:lfick@k-state.edu">lfick@k-state.edu</a>&nbsp;or by phone at 785-628-9430 or 620-793-1910.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/2/1580750915301.jpeg" alt="Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District.&nbsp;" />
 <figcaption>Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District.&nbsp;</figcaption>
 </figure>Sometimes you will hear people say to let the grass grow tall right before winter sets in. Their reasoning is that the extra foliage will insulate the crown of the plant from the extreme cold of winter. Although this may sound reasonable, in practice it probably does little, if anything, to increase winter hardiness. On the contrary, a canopy that is too high during the winter may lay over and become matted down, leading to an increased incidence of winter diseases such as snow mold. Turfgrass species vary genetically in their cold tolerance, with warm-season grasses such as bermudagrass, zoysiagrass, and buffalograss being less cold tolerant than the cool-season types such as tall fescue and Kentucky bluegrass. Given these differences, cold tolerance is improved by increasing the health of the plants going into the winter, and healthy plants are a result of a sound management program (fertilizing, watering, and mowing) during the spring, summer and fall.The lawn will benefit more from continuing to mow at the recommended height than from trying to gain some insulation against winter cold by allowing it to grow tall. Here is a list of the recommended mowing height ranges (in inches) for home lawns in Kansas:&nbsp; • Tall fescue: 2.5 -3.5&nbsp; &nbsp; • Kentucky bluegrass: 2-3&nbsp; &nbsp; • Buffalograss: 2-3&nbsp; &nbsp; • Bermudagrass: 1-2&nbsp; &nbsp; • Zoysiagrass: 1-2(Note: Mowing at heights below 1.5 inches requires a reel mower).​There may be some benefits gained by adjusting mowing heights WITHIN the recommended range at times. For example, it is a good practice to mow warm-season grasses at the higher end of recommended heights during late summer and early fall because this practice should help them store more carbohydrate reserves for the winter, and it may reduce the incidence of certain cool-weather diseases. But the rule to remember is to stay within the recommended height range for your species. Lauren Walz is the Horticulture Extension Agent for the Cottonwood Extension District. If you have questions, she can be contacted by e-mail at&nbsp;<a href="mailto:lfick@k-state.edu">lfick@k-state.edu</a>&nbsp;or by phone at 785-628-9430 or 620-793-1910.&nbsp;

WALZ: Should you let your turf grow tall in the fall?

Kansas 4-H will celebrate its long-standing commitment to community service when members across the state participate in 48 Hours of 4-H Oct 9-10.

Beth Hinshaw, a 4-H youth development specialist in the southeast region, said the annual event wraps up National 4-H Week in the United States.

“4-H has a really long history of young people being involved in their community,” Hinshaw said. “Some of the research from several years ago tells us that 4-Hers in grades 7 and&nbsp;up&nbsp;are nearly four times more likely to make contributions to their communities. And, those in grades 8-12 are two times more likely to be civically active.”&nbsp;

48 Hours of 4-H is a project that encourages&nbsp;clubs&nbsp;in the state to plan a community service project. “It’s not a 48 hour project,” Hinshaw said, “but rather a project that you do sometime during that 48 hour timeframe.”&nbsp;

In the past, Hinshaw said, groups have been very creative in how they have chosen to help their community, including such things as:&nbsp;

“It’s really about what the 4-H club or group wants to do to serve their community,” Hinshaw said.&nbsp;

“These are the young people that someday they’re going to grow&nbsp;up&nbsp;and be serving their community as adults, as well,” Hinshaw said. “I think we all know that’s the kind of communities we want to live in and enjoy some day… with people who want to make a difference.”&nbsp;

On a local level, Cottonwood Extension District – Barton County 4-H members will be hosting their 4-H BBQ Fundraiser on Sunday, Oct. 10 at the old 4-H grounds between Hoisington and Great Bend. During the meal, the 4-H Clubs will showcase many of the 40 project areas available through Kansas 4-H! Serving is from 11-1:30 and both dine-in and drive-up options are available. This fundraiser supports events, activities, and scholarships for nearly 200 4-H youth! Please plan to join us on Oct. 10.

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 <a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a> 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>Kansas 4-H will celebrate its long-standing commitment to community service when members across the state participate in 48 Hours of 4-H Oct 9-10.Beth Hinshaw, a 4-H youth development specialist in the southeast region, said the annual event wraps up National 4-H Week in the United States.“4-H has a really long history of young people being involved in their community,” Hinshaw said. “Some of the research from several years ago tells us that 4-Hers in grades 7 and&nbsp;up&nbsp;are nearly four times more likely to make contributions to their communities. And, those in grades 8-12 are two times more likely to be civically active.”&nbsp;48 Hours of 4-H is a project that encourages&nbsp;clubs&nbsp;in the state to plan a community service project. “It’s not a 48 hour project,” Hinshaw said, “but rather a project that you do sometime during that 48 hour timeframe.”&nbsp;In the past, Hinshaw said, groups have been very creative in how they have chosen to help their community, including such things as:&nbsp;<ul>
 <li>Beautification of the community, such painting equipment in parks, planting flower bulbs, picking&nbsp;up&nbsp;trash and&nbsp;trimming landscapes.&nbsp;</li><li>Collections, such non-perishable food and laundry supplies.&nbsp;</li><li>Special events.&nbsp;</li><li>Serving meals.&nbsp;</li><li>Visiting nursing homes.&nbsp;</li>
 </ul>“It’s really about what the 4-H club or group wants to do to serve their community,” Hinshaw said.&nbsp;“These are the young people that someday they’re going to grow&nbsp;up&nbsp;and be serving their community as adults, as well,” Hinshaw said. “I think we all know that’s the kind of communities we want to live in and enjoy some day… with people who want to make a difference.”&nbsp;On a local level, Cottonwood Extension District – Barton County 4-H members will be hosting their 4-H BBQ Fundraiser on Sunday, Oct. 10 at the old 4-H grounds between Hoisington and Great Bend. During the meal, the 4-H Clubs will showcase many of the 40 project areas available through Kansas 4-H! Serving is from 11-1:30 and both dine-in and drive-up options are available. This fundraiser supports events, activities, and scholarships for nearly 200 4-H youth! Please plan to join us on Oct. 10.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 <a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a> or call 620-793-1910.