HAYS -- Women involved in agriculture should make plans to attend the “Surviving to Thriving: Care for Yourself to Care for the Farm – Women in Ag Workshop” to be held on Dec. 9 at the K-State Agricultural Research Center in Hays.&nbsp; Registration and supper begins at 5:30 p.m. and the program will be from 6 to 8:30 p.m. Come listen to Will Stutterheim with the Fort Hay State University Kelly Center talk about his experiences with the farm crisis and mental health; Kaley Conner with High Plains Mental Health will give tips on nurturing your mental health; Berny Unruh with Cottonwood Extension will discuss healthy eating for the busy farm family; and Meagan Cramer with Kansas Farm Bureau will finish out the evening sharing organizational tips on bullet journaling and organizing your brain. Advance registration is requested by Dec. 4 to the Ellis County Conservation District at 785-628-3081, extension 3. A $5 fee for the meal can be made payable in advance to the Conservation District at 2715 Canterbury, Hays, Kansas 67601, or at the event. A meal cannot be guaranteed for those who don’t register in advance. The workshop is sponsored by Ellis Co. Farm Bureau, Ellis Co. Conservation District, Farm Service Agency, High Plains Mental Health, K-State Research and Extension Cottonwood District and the USDA Natural Resource Conservation Service.

Surviving to Thriving: Care for Yourself to Care for the Farm

<img src="https://media.eaglewebservices.com/public/2019/11/1573141417887.jpeg">November is National Diabetes Month, so it is the perfect time to bring awareness about diabetes and its impact on individuals and families. There is a strong link between diabetes and cardiovascular disease, so in order to equip individuals and communities with information that will increase awareness of the diabetes-heart disease link, there are some excellent resources at my fingertips. Care for self is a key element in healthy relationships. Similar to the airline reminder that in an emergency you should “put on your oxygen mask before attempting to help others”, taking care of your own health is critical to caring for your family. A lifestyle that includes regular exercise and a healthy dose of fruits and vegetables can improve physical and mental health.&nbsp; According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDKD, one in four Americans has diabetes and does not know it. The American Diabetes Association Diabetes Risk Test provides a quick and easy way to determine risk for type 2 diabetes. I took the test, located at the following website: <a href="http://www.diabetes.org/risk-test" rel="noopener noreferrer" target="_blank">www.diabetes.org/risk-test</a>&nbsp;I was happy to learn that I am currently at low risk for developing diabetes. Of course that can change as we age, or if we experience other health issues, like high blood pressure. Factors like getting plenty of exercise and maintaining a healthy weight are important determinants for whether or not diabetes will be in your future. And, if you are the parents of young children you need to be aware that nearly 1/3 of American youth are overweight. This fact directly relates to the increase in kids who have type 2 diabetes, some as young as 10 years old. Parents have the power to make healthy changes that give kids the best chance to prevent type 2 diabetes. And when the whole family makes changes together, it is easier to create healthy habits that stick. Get started with these simple but effective tips for healthy eating and being active family style. <ul><li>Drink more&nbsp;<a href="https://www.cdc.gov/healthyweight/healthy_eating/drinks.html" rel="noopener noreferrer" target="_blank">water</a>&nbsp;and fewer sugary drinks.</li><li>Eat more&nbsp;<a href="https://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html" rel="noopener noreferrer" target="_blank">fruits and vegetables</a>.</li><li>Make favorite foods healthier.</li><li>Get kids involved in making healthier meals.</li><li>Eat slowly—it takes at least 20 minutes to start feeling full.</li><li>Eat at the dinner table only, not in front of the TV or computer.</li><li>Shop for food together.</li><li>Shop on a full stomach so you’re not tempted to buy unhealthy food.</li><li>Teach your kids to read food labels to understand which foods are healthiest.</li><li>Don’t insist kids clean their plates.</li><li>Serve small portions; let kids ask for seconds.</li><li>Reward kids with praise instead of food.</li></ul>Getting Physical<ul><li>Aim for your child to get 60 minutes of physical activity a day, in several 10- or 15-minute sessions or all at once.</li><li>Start slow and build up.</li><li>Keep it positive—focus on progress.</li><li>Take parent and kid fitness classes together.</li><li>Make physical activity more fun; try new things.</li><li>Ask kids what activities they like best—everyone is different.</li><li>Encourage kids to join a sports team.</li><li>Have a “fit kit” available—a jump rope, hand weights, resistance bands.</li><li>Limit screen time to 2 hours a day.</li><li>Plan active outings, like hiking or biking.</li><li>Take walks together.</li><li>Move more in and out of the house—vacuuming, raking leaves, gardening.</li><li>Turn chores into games, like racing to see how fast you can clean the house.</li></ul> Donna Krug is the Family &amp; Consumer Science Agent and District Director for the Cottonwood Extension District. You may reach her at: (620)793-1910 or <a href="mailto:dkrug@ksu.edu" rel="noopener noreferrer" target="_blank">dkrug@ksu.edu</a>&nbsp;

KRUG: Marking Diabetes Awareness Month

<img src="https://media.eaglewebservices.com/public/2019/11/1574181994278.png">As we move into fall and the slowly, or not so slowly, falling temperatures, not only dowe get to deal with 6 and 8 legged invaders to our homes and buildings, but also some 4 legged types: rodents! While we can spray for the 6 and 8 legged invaders, we can’t spray for the 4-legged ones and we have to take some different tactics. The good thing is that anything that we do to seal the structure against insects, also helps to reduce the chance of invasion by rats and mice. Obviously rats and mice need bigger openings than crickets and spiders, but the simple act of sealing openings into the house is a good first step. Secondly, don’t allow excessive plant growth to occur around your house. This simply provides hiding places for rodents as they try to figure out how to get in to your home. The next step is a very simple but very important one. Always keep doors closed. It canbe an easy thing to leave the door from the kitchen to the garage open while you carry in bags of groceries. But this 30 or 60 or 90 second window of opportunity is all that is needed to let all sorts of critters into your home. Make no mistake, these rascals are fast and once they are in your house they will disappear in a heartbeat to who knows what little hiding places they can find. There’s no less than a half dozen species of mice or mice like critters that will find theirway into your house. While many people use poison baits for control I’m not a big fan of this as mice can go outside to ultimately die where predators can find them, eat them and then become sick from secondary poisoning. Additionally, there’s no poison that will keep the mouse from stinking if it dies in your home. With a trap, you’ve got it, you know you’ve got it and you can dispose of it! Traps arevery effective when properly set. There’s all sorts of “better” mousetraps out there but I like the good old standby snap trap, easy and effective. Place them with the trigger against the wall, even two side by side to improve effectiveness. I frequently bait mousetraps with peanut butter, the cheaper and oilier the better! I’m not a fan of glue boards or sticky traps though. While they work, you then have a live mouse you have to deal with. The disgusting Norway rat, the big rat with a naked tail that is often the culprit of “ratinfested tenement buildings” is not normally found around homes. It is more likely to be seen in large commercial structures. We do have two native rats, the hispid cotton rat and the eastern woodrat, the latter is better known as the pack rat. Cotton rats are not likely to enter into homes as they feel far more at home in grasslands, field edges and the edges of timbered areas. The woodrat builds huge stick nests, outside of homes and are a big problem becausethey love to collect manmade items to store in their nest. They are often attracted to oneparticular color or one type of object and they can become just a little bit obsessive going after those items. The biggest issue is that they like to get up inside engine compartments of vehicles and start biting off wires to haul back to the nest. The damage that they cause can run into the thousands of dollars. Baits often aren’t effective as they haul it back to the nest but don’t eat it. Trapping can work better especially if you’ve figured out what color they like and then put something that color on the trigger. If you aren’t sure, start with baiting some traps with peanut butter and on others wrap the trigger with aluminum foil. You can also leave hoods of cars ajar or put lights in the engine compartment to discourage packrat activity. Stacy Campbell is an Agriculture and Natural Resources agent in the Cottonwood District. You can contact him by e-mail at scampbel@ksu.edu or calling 785-628-9430.

CAMPBELL: Dealing with autumn rodents

&nbsp;<img src="https://media.eaglewebservices.com/public/2019/11/1573141354634.png">Even though gardening season is over, gardeners themselves never stop learning, growing and giving.&nbsp;This is the essence of what it means to be a Master Gardener.&nbsp;If you enjoy learning and giving back as a volunteer, consider becoming a Master Gardener in 2020. Now is the time to apply and reserve your spot for the 2020 training course.&nbsp;&nbsp;&nbsp;Master Gardener basic training classes will be held at the Hays Extension office beging January 29, 2020 and run Wednesdays from 9 a.m. to 4 p.m. through March 18th.&nbsp;Topics covered include: basic botany, soil fertility, insects, diseases, tree and shrub care, vegetables, fruit gardening, turf management, wildlife, landscape design and more.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Who are Master Gardeners?Master Gardeners are K-State Research &amp; Extension volunteers who enjoy cultivating their own plants and gardens while sharing their skills and knowledge with the community around them to help others grow.&nbsp;Master Gardening is a wonderful way to enrich your life and the lives of others.&nbsp;Why become a Master Gardener?The decision to become a Master Gardener can be very rewarding.&nbsp;It is a decision to take your horticulture knowledge to the next level, and it is also a commitment to find creative ways to make a difference in our community while sharing that knowledge with the people and places around you. Training is just one great benefit.&nbsp;Master Gardeners receive a 40-hour-plus horticulture training course from K-State Extension specialists and county Extension agents.&nbsp;The basic training provides a great starting point for those new to gardening, but is also in depth enough to apply to gardeners of any skill level.&nbsp;Other benefits of being a Master Gardener include the camaraderie of people who share similar passions, receiving ongoing horticulture support through K-State Research and Extension, and occasional visits to horticultural places of interest.&nbsp;What about volunteering?&nbsp;Once training is complete, Master Gardeners take their knowledge out to the community to share it with others in unique and meaningful ways.&nbsp;First year Master Gardeners volunteer 40 hours of time and during succeeding years have a commitment of just 20 hours to remain active.&nbsp;Master Gardeners are encouraged to find their creativity in looking for ways to impact the community.&nbsp;A few activities many Master Gardeners enjoy volunteering on include:&nbsp;the demonstration garden, county fairs, educational garden tours and events, and booths at public events.&nbsp;Use these two questions to help determine if the Master Gardener program is right for you: • Are you available for about 40 hours of daytime classes on Wednesdays from February through March?•&nbsp;Do you have the interest and the time to attend monthly Master Gardener meetings and donate 40 hours of horticultural service to our community during the first year?&nbsp;If you are interested in joining the program or have questions regarding any of this information call the K-State Research &amp; Extension office.&nbsp;We need notification of interest as soon as possible as space is limited.&nbsp;Applications can be filled out or downloaded online at&nbsp;cottonwood.k-state.edu&nbsp;or picked up at the Extension office and are due by January 8, 2020.&nbsp;The Great Bend office can be contacted at 620-793-1910 and the Ellis county office is 785-628-9430.&nbsp;We look forward to hearing from you! Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by email at <a href="mailto:aboor@ksu.edu" rel="noopener noreferrer" target="_blank">aboor@ksu.edu</a> or calling 620-793-1910