By STACY CAMPBELL Cottonwood Extension District

With the bitterly cold temperatures we have experienced some this winter, producers may be wondering if overwintering insect pests could be killed and their populations reduced.

Cold temperatures are probably not the most significant influencer on insect demise. 

The reason temperature has little effect on their survival is related to their life cycle. Depending on the species, insects overwinter in all life stages – from adults to eggs, larvae or in chrysalis and cocoons. 

Some insects will avoid the cold altogether and migrate to warmer temperatures such as the monarch butterfly, armyworms, potato leafhopper and corn earworm, to name a few. Some literally will freeze to death (sorghum aphid) but the next generation will migrate in from the south.

Insects have survived for millions of years and evolve with the climate. 

Insects are cold-blooded, which means they do not generate heat. Their body temperatures fluctuate with the weather patterns, which gives many of them the ability to withstand just about any extreme weather nature brings their way. As cold-blooded insects, they go dormant or inactive when the temperatures drop below 50 degrees.

Insects that overwinter in more exposed areas have additional cold adaptations. For example, soybean aphids overwinter as eggs and supercool to temperatures as low as -29 degrees, while European cornborer larvae can produce glycerol, a substance which acts as a biological antifreeze.

Insects overwinter in protected areas, sheltered from the extremes. They spend the winter deep in the soil, buried in plant debris, inside plants and even in our homes. These locations insulate and protect the developing stages ensuring emergence and survival.

Species that overwinter as eggs are usually very winter hardy. The eggs exist in tough shells, often in egg clusters. 

Grasshopper eggs are laid in the ground and if the ground is undisturbed, they can freeze over winter and still hatch out just fine. Praying mantids lay very tough and resilient egg cases on tree bark, sides of buildings, almost anywhere that they can. If left alone, these will survive to hatch in spring. Bagworms survive as eggs tucked inside a densely woven silken bag protected from the harshest elements.

Even though insect pest populations will undoubtedly survive extreme cold, remember that beneficial insects like parasitoids and natural predators will survive too.

Mentioning insects there is a program coming up concerning livestock insects. Dr. Cassandra Olds, professor of entomology at KSU is presenting a program. “Insect control for&nbsp;livestock” on Tuesday, March 4. It will be held at the Cottonwood Extension office at 601 Main St. in Hays. The program will start at 4 p.m. with light refreshments and run about an hour.

Dr. Olds is an expert in control of common livestock pests including flies, and ticks among others. 

Topics covered during the program include: Determining which flies your livestock have a problem with, why flies develop resistance to insecticides, what can you do to slow the spread of resistance within fly populations, and developing an effective/integrated pest management program for your operation.

RSVP is appreciated, but not necessary for the refreshments. Please email Alicia Boor at aboor@ksu.edu or call 785-628-9430 to RSVP. We hope to see you there!

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="Stacy Campbell is a Crop Production Extension agent in the Cottonwood District. Courtesy image&nbsp;" />
 <figcaption>Stacy Campbell is a Crop Production Extension agent in the Cottonwood District. Courtesy image&nbsp;</figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictWith the bitterly cold temperatures we have experienced some this winter, producers may be wondering if overwintering insect pests could be killed and their populations reduced.Cold temperatures are probably not the most significant influencer on insect demise. The reason temperature has little effect on their survival is related to their life cycle. Depending on the species, insects overwinter in all life stages – from adults to eggs, larvae or in chrysalis and cocoons. Some insects will avoid the cold altogether and migrate to warmer temperatures such as the monarch butterfly, armyworms, potato leafhopper and corn earworm, to name a few. Some literally will freeze to death (sorghum aphid) but the next generation will migrate in from the south.Insects have survived for millions of years and evolve with the climate. Insects are cold-blooded, which means they do not generate heat. Their body temperatures fluctuate with the weather patterns, which gives many of them the ability to withstand just about any extreme weather nature brings their way. As cold-blooded insects, they go dormant or inactive when the temperatures drop below 50 degrees.<figure>
 <img src="https://media.eaglewebservices.com/public/2025/2/1740609894721.png" alt="Soybean aphids on a leaf. Photo by Gregory Zolnerowich/Kansas State University" />
 <figcaption>Soybean aphids on a leaf. Photo by Gregory Zolnerowich/Kansas State University</figcaption>
 </figure>Insects that overwinter in more exposed areas have additional cold adaptations. For example, soybean aphids overwinter as eggs and supercool to temperatures as low as -29 degrees, while European cornborer larvae can produce glycerol, a substance which acts as a biological antifreeze.Insects overwinter in protected areas, sheltered from the extremes. They spend the winter deep in the soil, buried in plant debris, inside plants and even in our homes. These locations insulate and protect the developing stages ensuring emergence and survival.Species that overwinter as eggs are usually very winter hardy. The eggs exist in tough shells, often in egg clusters. Grasshopper eggs are laid in the ground and if the ground is undisturbed, they can freeze over winter and still hatch out just fine. Praying mantids lay very tough and resilient egg cases on tree bark, sides of buildings, almost anywhere that they can. If left alone, these will survive to hatch in spring. Bagworms survive as eggs tucked inside a densely woven silken bag protected from the harshest elements.Even though insect pest populations will undoubtedly survive extreme cold, remember that beneficial insects like parasitoids and natural predators will survive too.Mentioning insects there is a program coming up concerning livestock insects. Dr. Cassandra Olds, professor of entomology at KSU is presenting a program. “Insect control for&nbsp;livestock” on Tuesday, March 4. It will be held at the Cottonwood Extension office at 601 Main St. in Hays. The program will start at 4 p.m. with light refreshments and run about an hour.Dr. Olds is an expert in control of common livestock pests including flies, and ticks among others. Topics covered during the program include: Determining which flies your livestock have a problem with, why flies develop resistance to insecticides, what can you do to slow the spread of resistance within fly populations, and developing an effective/integrated pest management program for your operation.RSVP is appreciated, but not necessary for the refreshments. Please email Alicia Boor at aboor@ksu.edu or call 785-628-9430 to RSVP. We hope to see you there!Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

CAMPBELL: Winter cold and insect survival

By MONIQUE KOERNER Cottonwood Extension District

Cottonwood Extension District had hoped to provide the Babysitting 101 earlier this year but due to the weather and illness, it was postponed. 

March 10 is the new date. It is an in-service day for USD 489 students. We understand this won’t work for everyone, but hopefully we will be able to provide more of these throughout the year to reach all area youth.

The Babysitting 101 Curriculum is designed to help middle school and teenaged youth (11-15 years old) learn what it takes to be a responsible, caring, trustworthy, competent, capable, and safe babysitter for children toddler through school age.

They will also develop “life skills” such as caring, managing resources, decision-making and communication. Each activity notes at least one life skill and uses the experiential learning or “hands-on learning to reinforce it.” Based on the discussions your teens have during the class, you may find they are learning other skills. That is great! The more skills they use and practice, the better.

Teens learn about the ages and stages of child growth and development, safety, food and nutrition, how to handle emergencies, appropriate activities to implement with children, and the business of babysitting.

Michelle Beran, Cottonwood Extension District 4-H Youth Development Agent, will be the instructor for the class. She has many years experience teaching this class in Great Bend. We are excited to welcome her to the Hays office.

The cost is $10 for supplies and snacks. Please call the office to register your child or email Monique at moniquek@ksu.edu. Limited spots available.

Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. You may reach her at:785-628-9430 or moniquek@ksu.edu.

<figure>
 <img src="https://media.eaglewebservices.com/public/2025/2/1739889456856.jpeg" alt="Cottonwood Extension District" />
 <figcaption>Cottonwood Extension District</figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictCottonwood Extension District had hoped to provide the Babysitting 101 earlier this year but due to the weather and illness, it was postponed. March 10 is the new date. It is an in-service day for USD 489 students. We understand this won’t work for everyone, but hopefully we will be able to provide more of these throughout the year to reach all area youth.The Babysitting 101 Curriculum is designed to help middle school and teenaged youth (11-15 years old) learn what it takes to be a responsible, caring, trustworthy, competent, capable, and safe babysitter for children toddler through school age.They will also develop “life skills” such as caring, managing resources, decision-making and communication. Each activity notes at least one life skill and uses the experiential learning or “hands-on learning to reinforce it.” Based on the discussions your teens have during the class, you may find they are learning other skills. That is great! The more skills they use and practice, the better.Teens learn about the ages and stages of child growth and development, safety, food and nutrition, how to handle emergencies, appropriate activities to implement with children, and the business of babysitting.Michelle Beran, Cottonwood Extension District 4-H Youth Development Agent, will be the instructor for the class. She has many years experience teaching this class in Great Bend. We are excited to welcome her to the Hays office.The cost is $10 for supplies and snacks. Please call the office to register your child or email Monique at moniquek@ksu.edu. Limited spots available.Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. You may reach her at:785-628-9430 or moniquek@ksu.edu.

KOERNER: Babysitting 101 rescheduled for March 10

By KARISSA WINKEL Cottonwood Extension District

Changing the diet is hard. Some of us get into a routine of choosing the same foods at the grocery store, ordering “the regular,” and making our go-to meals. Most of the time, this is not a bad thing. It creates less stress and less food waste.

However, sometimes we wish to change our dietary preferences. This may be to cope with health conditions, aim for weight loss, or prevent illness. If you have ever tried to change your eating patterns, you know it can be challenging.

But what if you could make changes to reframe how you eat, not what you eat, to find success?

Simply put, the American way of eating is not always conducive to achieving health goals. Cultural norms like skipping meals, snacking, and mindless eating make it challenging to fuel up properly. So, here are a few ways to reframe how you eat to help you meet your nutrition goals.

 Since childhood, you have likely heard that breakfast is the most important meal of the day. Although it may not be more significant than other meals, a high protein breakfast can help you achieve your goals by balancing blood sugar and fueling your day.

When we fuel the tank before the race, we aren’t running on fumes the entire day. However, undereating at the beginning of the day can cause overindulgence in the evening. Contrarily, having your largest meal of the day at breakfast instead of dinner can improve metabolism, digestion, and sleep. Overall, eating breakfast regularly can reduce extreme evening hunger, sugar cravings, and late-night grazing.

Instead, aim to have complete, fulfilling meals that can provide sustainable energy. Balanced meals with fiber, protein, and unsaturated fats are shown to be&nbsp;satiating, and eating enough at mealtimes can reduce unplanned snacking. Often times snacking adds unaccounted calories and includes processed, convenience foods.

Mindful eating can help you to enjoy your food and prevent overeating. By engaging all your senses as you eat, you slow down and improve digestion. You are also more conscious of hunger cues and can better distinguish between physical and emotional hunger.

The human brain is incapable of multitasking, so eliminating screen time during meals is essential. This allows us to tune into the body’s hunger and fullness cues and to create a healthier relationship with food.

Improving your eating style, like adding more vegetables, reducing processed foods, or drinking more water, is challenging. Plus, trying to make changes overnight can feel impossible. So, consider creating better mealtime habits first because how you eat can make it easier to adjust what you eat.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="Karissa Winkel" />
 <figcaption>Karissa Winkel</figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictChanging the diet is hard. Some of us get into a routine of choosing the same foods at the grocery store, ordering “the regular,” and making our go-to meals. Most of the time, this is not a bad thing. It creates less stress and less food waste.However, sometimes we wish to change our dietary preferences. This may be to cope with health conditions, aim for weight loss, or prevent illness. If you have ever tried to change your eating patterns, you know it can be challenging.But what if you could make changes to reframe how you eat, not what you eat, to find success?Simply put, the American way of eating is not always conducive to achieving health goals. Cultural norms like skipping meals, snacking, and mindless eating make it challenging to fuel up properly. So, here are a few ways to reframe how you eat to help you meet your nutrition goals.First, breakfast like a champion. Since childhood, you have likely heard that breakfast is the most important meal of the day. Although it may not be more significant than other meals, a high protein breakfast can help you achieve your goals by balancing blood sugar and fueling your day.When we fuel the tank before the race, we aren’t running on fumes the entire day. However, undereating at the beginning of the day can cause overindulgence in the evening. Contrarily, having your largest meal of the day at breakfast instead of dinner can improve metabolism, digestion, and sleep. Overall, eating breakfast regularly can reduce extreme evening hunger, sugar cravings, and late-night grazing.Next, don’t skimp on meals.Instead, aim to have complete, fulfilling meals that can provide sustainable energy. Balanced meals with fiber, protein, and unsaturated fats are shown to be&nbsp;satiating, and eating enough at mealtimes can reduce unplanned snacking. Often times snacking adds unaccounted calories and includes processed, convenience foods.Finally, be fully present as you eat. Mindful eating can help you to enjoy your food and prevent overeating. By engaging all your senses as you eat, you slow down and improve digestion. You are also more conscious of hunger cues and can better distinguish between physical and emotional hunger.The human brain is incapable of multitasking, so eliminating screen time during meals is essential. This allows us to tune into the body’s hunger and fullness cues and to create a healthier relationship with food.Improving your eating style, like adding more vegetables, reducing processed foods, or drinking more water, is challenging. Plus, trying to make changes overnight can feel impossible. So, consider creating better mealtime habits first because how you eat can make it easier to adjust what you eat.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension , Cottonwood District. You may reach her at 620-793-1910 or krwinkel@ksu.edu.&nbsp;

WINKEL: Reframe mealtime habits: How you eat

&nbsp;By JAY HARRIS Cottonwood Extension District

Whether you're a seasoned local food producer, just starting out, or simply curious about growing and selling local food, the Local Food Producer Workshop is for you! Join us on Friday, February 28 at the Hays Agricultural Research Center for a day full of learning, sharing, and connecting with others who care about local food and community.

The Kansas Local Food Systems program, administered by K-State Research and Extension, has joined with the Kansas Department of Agriculture to offer a series of workshops for local food producers. 

“One of the things we learned from a series of community roundtables we held last year is that there is a great need to support local food entrepreneurs, especially when it comes to navigating regulations, increasing their marketing skills, and reaching new markets for their products,” said Rebecca McMahon, administrator of the Kansas Local Food System program.

“These workshops are a great way to reach a range of farmers and small food businesses around the state that want to sell their products directly to consumers.”

Lindahl notes that the workshop also helps local food producers build a network of other food producers in Kansas.

“I believe that the direct-to-consumer market provides opportunities for farmers and ranchers to capture more value for their products, ultimately making more profitable operations for Kansas producers,” Lindahl said.

• Inspiring Local Stories – Learn from area producers like Bryttni Miller (Yucca Flats Cattle Co.) and Matt Bender (Harvest Hays) as they share their successes and challenges.

• A Delicious Local Lunch – Enjoy a meal prepared by Chef Austin Petz from Verdant Bistro, who will share how he incorporates locally grown food into his menu.

• Farm-to-School Opportunities – Discover ways to connect with schools and provide fresh, local food, with insights from Jay Harris, District Director and Horticulture Agent.

• Practical Sessions – Topics include marketing, food safety, sales tax regulations, and building strong community partnerships.

The workshop is designed to be informative, welcoming, and accessible to everyone – no matter your experience level. It’s a great way to learn something new, make connections, and feel more confident about growing and selling local food.

Walk-ins are welcome! However, early registration is encouraged, as space is limited. Visit <a href="https://www.eventbrite.com/e/2025-hays-local-food-producers-workshop-registration-1084754212049?aff=oddtdtcreator">www.ksre.k-state.edu/kansaslocalfoods</a> for details and to sign up. The event is open to producers, consumers, and anyone interested in strengthening the local food economy in Northwest Kansas.

Jay Harris is the District Director and Horticulture Extension agent in the Cottonwood District, which includes Barton and Ellis counties, for K-State Research and Extension. You can contact him by e-mail at jayharris@ksu.edu or by calling 785-628-9430.

<figure>
 <img src="https://media.eaglewebservices.com/public/2025/2/1740062106567.png" alt="K-State Research and Extension" />
 <figcaption>K-State Research and Extension</figcaption>
 </figure>&nbsp;By JAY HARRIS Cottonwood Extension DistrictWhether you're a seasoned local food producer, just starting out, or simply curious about growing and selling local food, the Local Food Producer Workshop is for you! Join us on Friday, February 28 at the Hays Agricultural Research Center for a day full of learning, sharing, and connecting with others who care about local food and community.The Kansas Local Food Systems program, administered by K-State Research and Extension, has joined with the Kansas Department of Agriculture to offer a series of workshops for local food producers. “One of the things we learned from a series of community roundtables we held last year is that there is a great need to support local food entrepreneurs, especially when it comes to navigating regulations, increasing their marketing skills, and reaching new markets for their products,” said Rebecca McMahon, administrator of the Kansas Local Food System program.“These workshops are a great way to reach a range of farmers and small food businesses around the state that want to sell their products directly to consumers.”Lindahl notes that the workshop also helps local food producers build a network of other food producers in Kansas.“I believe that the direct-to-consumer market provides opportunities for farmers and ranchers to capture more value for their products, ultimately making more profitable operations for Kansas producers,” Lindahl said.What’s in Store?• Inspiring Local Stories – Learn from area producers like Bryttni Miller (Yucca Flats Cattle Co.) and Matt Bender (Harvest Hays) as they share their successes and challenges.• A Delicious Local Lunch – Enjoy a meal prepared by Chef Austin Petz from Verdant Bistro, who will share how he incorporates locally grown food into his menu.• Farm-to-School Opportunities – Discover ways to connect with schools and provide fresh, local food, with insights from Jay Harris, District Director and Horticulture Agent.• Practical Sessions – Topics include marketing, food safety, sales tax regulations, and building strong community partnerships.The workshop is designed to be informative, welcoming, and accessible to everyone – no matter your experience level. It’s a great way to learn something new, make connections, and feel more confident about growing and selling local food.Registration Details Walk-ins are welcome! However, early registration is encouraged, as space is limited. Visit <a href="https://www.eventbrite.com/e/2025-hays-local-food-producers-workshop-registration-1084754212049?aff=oddtdtcreator">www.ksre.k-state.edu/kansaslocalfoods</a> for details and to sign up. The event is open to producers, consumers, and anyone interested in strengthening the local food economy in Northwest Kansas.Jay Harris is the District Director and Horticulture Extension agent in the Cottonwood District, which includes Barton and Ellis counties, for K-State Research and Extension. You can contact him by e-mail at jayharris@ksu.edu or by calling 785-628-9430.

Local food producer workshop set for February 28 in Hays

The Cottonwood District Extension Board has been honored with the Excellence in Board Leadership&nbsp;recognition by the State Extension Advisory Council and K-State Research and Extension (KSRE).&nbsp;

This prestigious achievement highlights the board’s dedication to leadership, development, and best practices in guiding local extension efforts.

The Excellence in Board Leadership&nbsp;program, launched in 2011, is a voluntary assessment designed to support local extension boards in strengthening their leadership skills. The program evaluates key indicators of success, ensuring boards effectively guide the mission of extension in their communities.

KSRE extends its gratitude to the board members for their&nbsp;service and commitment to providing high-quality educational programming that enhances the lives, livelihoods, and communities of Kansans.

The Cottonwood Extension District consists of Ellis and Barton counties. 

Members of the board include from Ellis County, Allen Roth, Donna Maskus and Tatum Kimzey and from Barton County, Kathie Rondeau, Lori Waters, Glenna Reinert and Lexi Straub.

Congratulations to the Cottonwood District Extension Board for their outstanding leadership and dedication!&nbsp;&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2025/2/1739991487372.png" alt="K-State Research and Extension" />
 <figcaption>K-State Research and Extension</figcaption>
 </figure>Cottonwood Extension DistrictThe Cottonwood District Extension Board has been honored with the Excellence in Board Leadership&nbsp;recognition by the State Extension Advisory Council and K-State Research and Extension (KSRE).&nbsp;This prestigious achievement highlights the board’s dedication to leadership, development, and best practices in guiding local extension efforts.The Excellence in Board Leadership&nbsp;program, launched in 2011, is a voluntary assessment designed to support local extension boards in strengthening their leadership skills. The program evaluates key indicators of success, ensuring boards effectively guide the mission of extension in their communities.KSRE extends its gratitude to the board members for their&nbsp;service and commitment to providing high-quality educational programming that enhances the lives, livelihoods, and communities of Kansans.The Cottonwood Extension District consists of Ellis and Barton counties. Members of the board include from Ellis County, Allen Roth, Donna Maskus and Tatum Kimzey and from Barton County, Kathie Rondeau, Lori Waters, Glenna Reinert and Lexi Straub.Congratulations to the Cottonwood District Extension Board for their outstanding leadership and dedication!&nbsp;&nbsp;

Cottonwood District Extension Board recognized for excellence in leadership

By&nbsp;TAMARA ROBERTSON Cottonwood District 4-H Youth Development Agent

The 4-H Food Challenge held on Sunday, February 16, gave 37 local youth a chance to showcase their culinary skills, creativity, and teamwork in a fast-paced cooking contest. 

Given just an hour to prepare and present a dish using predetermined ingredients, participants demonstrated their knowledge of food preparation, nutrition, and food safety.

Teams of three to four 4-H members, from beginners to seniors, were tasked with developing a recipe, cooking, and presenting their dish to a panel of judges. The competition was divided by age categories, each with unique ingredients and constraints. Some teams went the extra mile by creating desserts and drinks for the judges.

Each team received a tray with “key” ingredients specific to their division, which had to be incorporated into the final dish. Additionally, they had access to a “pantry” stocked with common household staples like produce, dry goods, spices, oils, and sauces to enhance their creations.

Beginners worked with strawberries, bananas, cream cheese, and graham crackers, all while being restricted from using sharp utensils. They had 20 minutes of preparation time to craft their dish, which they then presented to the judges, explaining the steps, nutrition facts, serving size, food safety practices, and cost of their creation.

Juniors received mini sweet peppers, cucumber, avocado, and two types of beans to work with. With 20 minutes of preparation time, they had the chance to experiment with these ingredients, using their creativity to develop a dish that was both tasty and nutritious.

Seniors, who had access to a hot plate, were given ground beef, whole wheat pasta, eggplant, squash, and zucchini as their key ingredients. With 30 minutes to prepare their dish, the seniors took on the most challenging combination of ingredients, creating flavorful and&nbsp;well-balanced meals. Their presentations included not only their preparation process but also a discussion of the dish's nutritional value and cost.

Beyond cooking, the 4-H Food Challenge sharpened participants’ communication and leadership skills. 

Each team had to collaborate to divide responsibilities efficiently, articulate their process clearly, and confidently present their dish to the judges. Explaining ingredient choices, nutritional benefits, and food safety measures required participants to practice public speaking, active listening, and teamwork under pressure. 

By working together to answer judges’ questions, members learned how to support one another and present information in an engaging and professional manner—valuable skills that extend beyond the kitchen.

The 4-H Food Challenge is a fun and educational experience, helping youth build confidence while developing teamwork, problem-solving, and a deeper understanding of healthy living, food safety, and nutrition.

Tamara Robertson is the 4-H Youth Development Agent with K-State Research and Extension, Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Tamara at tarobertson@ksu.edu or call Cottonwood Extension District Ellis County Office at 785-628-9430.

<figure>
 <img src="https://media.eaglewebservices.com/public/2025/2/1740066813298.jpeg" alt="Beginner Champions: Good Hope 4-H Club.&nbsp;Team Members: Paisley Pfannenstiel, Ella Schwandt, Cydney Pianalto and Riley Leiker. Courtesy photo" />
 <figcaption>Beginner Champions: Good Hope 4-H Club.&nbsp;Team Members: Paisley Pfannenstiel, Ella Schwandt, Cydney Pianalto and Riley Leiker. Courtesy photo</figcaption>
 </figure>By&nbsp;TAMARA ROBERTSON Cottonwood District 4-H Youth Development AgentThe 4-H Food Challenge held on Sunday, February 16, gave 37 local youth a chance to showcase their culinary skills, creativity, and teamwork in a fast-paced cooking contest. Given just an hour to prepare and present a dish using predetermined ingredients, participants demonstrated their knowledge of food preparation, nutrition, and food safety.Teams of three to four 4-H members, from beginners to seniors, were tasked with developing a recipe, cooking, and presenting their dish to a panel of judges. The competition was divided by age categories, each with unique ingredients and constraints. Some teams went the extra mile by creating desserts and drinks for the judges.Each team received a tray with “key” ingredients specific to their division, which had to be incorporated into the final dish. Additionally, they had access to a “pantry” stocked with common household staples like produce, dry goods, spices, oils, and sauces to enhance their creations.Beginners worked with strawberries, bananas, cream cheese, and graham crackers, all while being restricted from using sharp utensils. They had 20 minutes of preparation time to craft their dish, which they then presented to the judges, explaining the steps, nutrition facts, serving size, food safety practices, and cost of their creation.<figure>
 <img src="https://media.eaglewebservices.com/public/2025/2/1740066870907.jpeg" alt="Junior Champions: Buckeye Junior Farmers 4-H Club.&nbsp;Team Members: Audrey Yarmer, Brylie Grove and Brynlee Walter. Courtesy photo" />
 <figcaption>Junior Champions: Buckeye Junior Farmers 4-H Club.&nbsp;Team Members: Audrey Yarmer, Brylie Grove and Brynlee Walter. Courtesy photo</figcaption>
 </figure>Juniors received mini sweet peppers, cucumber, avocado, and two types of beans to work with. With 20 minutes of preparation time, they had the chance to experiment with these ingredients, using their creativity to develop a dish that was both tasty and nutritious.<figure>
 <img src="https://media.eaglewebservices.com/public/2025/2/1740066889357.jpeg" alt="Senior Champions: Gemini Juniors 4-H Club.&nbsp;Team Members: Evan Betz, Sophia Mills and Janea Ross. Courtesy photo" />
 <figcaption>Senior Champions: Gemini Juniors 4-H Club.&nbsp;Team Members: Evan Betz, Sophia Mills and Janea Ross. Courtesy photo</figcaption>
 </figure>Seniors, who had access to a hot plate, were given ground beef, whole wheat pasta, eggplant, squash, and zucchini as their key ingredients. With 30 minutes to prepare their dish, the seniors took on the most challenging combination of ingredients, creating flavorful and&nbsp;well-balanced meals. Their presentations included not only their preparation process but also a discussion of the dish's nutritional value and cost.Beyond cooking, the 4-H Food Challenge sharpened participants’ communication and leadership skills. Each team had to collaborate to divide responsibilities efficiently, articulate their process clearly, and confidently present their dish to the judges. Explaining ingredient choices, nutritional benefits, and food safety measures required participants to practice public speaking, active listening, and teamwork under pressure. By working together to answer judges’ questions, members learned how to support one another and present information in an engaging and professional manner—valuable skills that extend beyond the kitchen.The 4-H Food Challenge is a fun and educational experience, helping youth build confidence while developing teamwork, problem-solving, and a deeper understanding of healthy living, food safety, and nutrition.Tamara Robertson is the 4-H Youth Development Agent with K-State Research and Extension, Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Tamara at tarobertson@ksu.edu or call Cottonwood Extension District Ellis County Office at 785-628-9430.

Local 4-H Food Challenge showcases culinary skills, creativity, teamwork

GREAT BEND — K-State Research and Extension will sponsor the event titled “Aging with Attitude: Estate Planning on Your Own Terms.”&nbsp;It will take place Wednesday, April 2 in Great Bend at The Page, 2920 10th St. 

 The day will kick off with an estate planning panel providing insights of estate planning. This professional panel has a wealth of information to share and will also open the floor to answer your questions. 

The next featured speaker is Erin Martinez, extension specialist and associate professor with K-State Research and Extension. Martinez will discuss advanced directives to ensure your end of life wishes and decisions are carried out.

 Nancy Honig, extension agent, will present the last session sharing ways to pass down your family’s cherished treasures. These sessions will all cover the importance of planning ahead, how to communicate your wishes, and the paperwork necessary to validate these wishes. 

Along with hearing the valuable information the speakers will share, participants will have the opportunity to visit and engage with various local vendors.

 Registration is $25 per person or $40 for two family members, and the pre-registration deadline is March 18. Lunch is included with the registration, along with a packet of estate planning information and publications. 

The program will be from 9:30 a.m. to 3:30 p.m. 

To register or become a vendor, please visit our website <a href="https://www.wkrec.org/events/field_days/aging_with_attitude.html">https://www.wkrec.org/events/field_days/aging_with_attitude.html</a> or email Ashley Svaty asvaty@ksu.edu.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/3/1583379077066.jpeg" alt="Photo by Pixabay" />
 <figcaption>Photo by Pixabay</figcaption>
 </figure>Cottonwood Extension DistrictGREAT BEND — K-State Research and Extension will sponsor the event titled “Aging with Attitude: Estate Planning on Your Own Terms.”&nbsp;It will take place Wednesday, April 2 in Great Bend at The Page, 2920 10th St. The day will kick off with an estate planning panel providing insights of estate planning. This professional panel has a wealth of information to share and will also open the floor to answer your questions. The next featured speaker is Erin Martinez, extension specialist and associate professor with K-State Research and Extension. Martinez will discuss advanced directives to ensure your end of life wishes and decisions are carried out. Nancy Honig, extension agent, will present the last session sharing ways to pass down your family’s cherished treasures. These sessions will all cover the importance of planning ahead, how to communicate your wishes, and the paperwork necessary to validate these wishes. Along with hearing the valuable information the speakers will share, participants will have the opportunity to visit and engage with various local vendors. Registration is $25 per person or $40 for two family members, and the pre-registration deadline is March 18. Lunch is included with the registration, along with a packet of estate planning information and publications. The program will be from 9:30 a.m. to 3:30 p.m. To register or become a vendor, please visit our website <a href="https://www.wkrec.org/events/field_days/aging_with_attitude.html">https://www.wkrec.org/events/field_days/aging_with_attitude.html</a> or email Ashley Svaty asvaty@ksu.edu.&nbsp;

Estate planning on your own terms offered by Cottonwood Extension

If you are walking, or doing some other type of activity, and adding strengthening/ stretching exercises at least twice a week, you probably have noticed that many of your daily activities are easier, that you have more stamina and endurance, and you feel stronger.

So, what happens if you hit the “pause” button on your physical activity routine? It depends. 

Most participants likely fall into the category of a recreational exerciser and it would take 2 to 4 weeks of inactivity before you see real change in your fitness level. If you stop exercising, the first change you will notice is a decline in your aerobic fitness. You’ll notice that you get out of breath more quickly when climbing stairs or walking longer distances. While cardio conditioning falls faster than strength, it is easier to regain.

It is also important to remember that taking time off from exercise occasionally can be a good thing, and a good exercise routine includes rest days. The effect of inactivity on your muscle strength and endurance will be slight during the first few weeks. After that, your muscles will not feel as firm and you will notice a decline in muscle strength.

The effect inactivity has on your waistline is based on input and output. When you exercise, you burn more calories to avoid weight gain. 

Other factors play a role in how quickly you lose health benefits after you stop exercising. When comparing adults who were either 20 to 30 years old or 65 to 75 years old, the older adults lost fitness gains almost twice as fast as the younger set. 

The good news is that if you have fallen out of your activity routine, you can regain fitness and health benefits simply by being active again.

The Walk Kansas program is designed to be a catalyst for change — to nudge you to be more active for at least 8 weeks, whether you are active now or not. Hopefully, you have experienced how much better you feel when you are more active every day.

This feeling of improved health is called “intrinsic” motivation. Because you feel better, you are motivated to continue a more active lifestyle. Your motivation to be active is internal (how you feel) rather than external (motivated by prizes or things). Internal motivation is much more powerful, and the lifestyle changes you make, as a result, will last longer.

However, sometimes life gets in the way! So have a Plan B! 

There will always be days when your plans for getting physical activity will be challenged. Some of these will be unexpected and others you might be able to anticipate, such as schedule changes, weather, lack of time, etc.

For obstacles you can anticipate, have a Plan B ready before you encounter them. This will increase the likelihood that you will overcome these barriers successfully. If lack of time is a problem, take several 5 to 10 minutes walks throughout the day, wake up early to exercise, or combine physical activity with household tasks.&nbsp;If weather spoils your plan, identify indoor spaces where you can be active or do a no-equipment workout at home.

The same approach can be used to prevent a relapse where you return to old inactive habits. 

The first step is planning for it, because at some point you will experience a relapse. If you have a bad day or bad week, remember that lapses are normal, and having a short period of missed activity does not erase all your progress. Focus on the big picture and think about all of the progress you have already made, then get back on track with the activities you enjoy.

Again, be ready with your Plan B by answering these questions: What two steps can I take to get back on track immediately after a lapse? What positive thoughts will I use to help me get back on track? How will I reward myself once I get back on track?

We hope you will make Walk Kansas 2025 part of your A plan! 

Walk Kansas 2025 is set to begin on March 30 this year. Registration will begin March 4, 2025. 

Please visit <a href="https://walkkansasonline.org/">walkkansasonline.org</a> after March 4 to register your team of 4-6 people or join for a solo trek. Remember anyone from all over the world can join a team so if you have family or friends outside of Kansas, they can still join you virtually on your walk through Kansas.

Walk Kansas is also a great workplace wellness activity and can add a some fun and activity throughout the workplace. 

Please call the office at 785-628-9430 or in Great Bend call 620-793-1910 or email Monique at moniquek@ksu.edu if you have any questions!

Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/2/1677197462556.jpeg" alt="Photo by Pixabay" />
 <figcaption>Photo by Pixabay</figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictIf you are walking, or doing some other type of activity, and adding strengthening/ stretching exercises at least twice a week, you probably have noticed that many of your daily activities are easier, that you have more stamina and endurance, and you feel stronger.So, what happens if you hit the “pause” button on your physical activity routine? It depends. Most participants likely fall into the category of a recreational exerciser and it would take 2 to 4 weeks of inactivity before you see real change in your fitness level. If you stop exercising, the first change you will notice is a decline in your aerobic fitness. You’ll notice that you get out of breath more quickly when climbing stairs or walking longer distances. While cardio conditioning falls faster than strength, it is easier to regain.It is also important to remember that taking time off from exercise occasionally can be a good thing, and a good exercise routine includes rest days. The effect of inactivity on your muscle strength and endurance will be slight during the first few weeks. After that, your muscles will not feel as firm and you will notice a decline in muscle strength.The effect inactivity has on your waistline is based on input and output. When you exercise, you burn more calories to avoid weight gain. Other factors play a role in how quickly you lose health benefits after you stop exercising. When comparing adults who were either 20 to 30 years old or 65 to 75 years old, the older adults lost fitness gains almost twice as fast as the younger set. The good news is that if you have fallen out of your activity routine, you can regain fitness and health benefits simply by being active again.The Walk Kansas program is designed to be a catalyst for change — to nudge you to be more active for at least 8 weeks, whether you are active now or not. Hopefully, you have experienced how much better you feel when you are more active every day.This feeling of improved health is called “intrinsic” motivation. Because you feel better, you are motivated to continue a more active lifestyle. Your motivation to be active is internal (how you feel) rather than external (motivated by prizes or things). Internal motivation is much more powerful, and the lifestyle changes you make, as a result, will last longer.However, sometimes life gets in the way! So have a Plan B! There will always be days when your plans for getting physical activity will be challenged. Some of these will be unexpected and others you might be able to anticipate, such as schedule changes, weather, lack of time, etc.For obstacles you can anticipate, have a Plan B ready before you encounter them. This will increase the likelihood that you will overcome these barriers successfully. If lack of time is a problem, take several 5 to 10 minutes walks throughout the day, wake up early to exercise, or combine physical activity with household tasks.&nbsp;If weather spoils your plan, identify indoor spaces where you can be active or do a no-equipment workout at home.The same approach can be used to prevent a relapse where you return to old inactive habits. The first step is planning for it, because at some point you will experience a relapse. If you have a bad day or bad week, remember that lapses are normal, and having a short period of missed activity does not erase all your progress. Focus on the big picture and think about all of the progress you have already made, then get back on track with the activities you enjoy.Again, be ready with your Plan B by answering these questions: What two steps can I take to get back on track immediately after a lapse? What positive thoughts will I use to help me get back on track? How will I reward myself once I get back on track?We hope you will make Walk Kansas 2025 part of your A plan! Walk Kansas 2025 is set to begin on March 30 this year. Registration will begin March 4, 2025. Please visit <a href="https://walkkansasonline.org/">walkkansasonline.org</a> after March 4 to register your team of 4-6 people or join for a solo trek. Remember anyone from all over the world can join a team so if you have family or friends outside of Kansas, they can still join you virtually on your walk through Kansas. Walk Kansas is also a great workplace wellness activity and can add a some fun and activity throughout the workplace. Please call the office at 785-628-9430 or in Great Bend call 620-793-1910 or email Monique at moniquek@ksu.edu if you have any questions!Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District.&nbsp;

KOERNER: Save the date for Walk Kansas 2025

By MICHELLE BERAN Cottonwood Extension District

On Sunday, February 2, 4-H members across Barton County gathered to showcase their communication skills at 4-H Club Day.

Communication skills are necessary for everyone in every job. Our littlest 4-H members start out by presenting “Show and Share” with the goal of being able to look the judge in the eye and talk.

As they get a little older, they have the opportunity to develop and present demonstrations which show how to do something or illustrated talks which tells how something is done. These involve prepare materials, an outline, and visual aids. As timed events, it is also important to learn to manage your time well.

Older 4-H members expand their presentation skills by adding public speaking and extemporaneous speaking to the demonstrations and illustrated talk options. 

Public speaking is excellent practice for a lifetime of presentations whether that is used at work, on a board, or with a civic organization. 

Extemporaneous speaking is probably one of the toughest categories. Participants have ten minutes to draw from a selection of topics, prepare their thoughts, and record their main points on a single notecard. It challenges youth to quickly organize their thoughts and confidently present their topic. 

Another event for our older 4-H members is application, resume, and interview. In this very real-world practice, participants turn in an application for one of four age-appropriate jobs with their resume and cover letter. The judge has the opportunity to review these documents prior to Club Day and then interviews the candidate as part of the event. The youth receive feedback on all aspects of their application and interview.

In addition to speaking opportunities, many clubs will work together to present a club skit. Teamwork, organization, and planning are all important skills as the club coordinates to showcase their members in a fun and inventive way.

One of the most challenging club events is the model meeting. 4-H clubs learn and practice parliamentary procedure at each meeting and the model meeting event gives them a place to show what they know. They must provide an agenda to the judge prior to the meeting and secretary minutes immediately following.&nbsp;There are requirements as to the number of motions that must be included. This is a great life skill for anyone who will sit on a board or committee.

Also included in 4-H Club Day is the opportunity for 4-H members to present music, dance, and talent numbers.

In all cases, these are performed before a judge who provides feedback in addition to a ribbon placing. This consultative judging is a regular part of 4-H learning.

Cottonwood-Barton 4-H participates in a regional contest so qualifiers from most categories are eligible to present at the next level with the best of seven other counties. Regional Club Day will occur on March 14 in Great Bend.

Those who receive top placings at County 4-H Club Day also have the opportunity to present their project talk, demonstration or illustrated talk, or reading at the Kansas State Fair. For 2025, public speaking has been added with a set topic for all participants.

 If you ever walk through the 4-H Centennial Hall building at State Fair, you may have seen youth from across the state presenting on one of two stages.

Practicing the life skills of communication, organization, and planning are really the WHY behind 4-H Club Day. Poise, confidence, and self-assurance grow every time a presentation is given. Be on the lookout for these young leaders and their growing communication skills!

Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District Barton Office at 620-793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="Michelle Beran, Cottonwood Extension District&nbsp;4-H Youth Development Agent. Courtesy photo&nbsp;" />
 <figcaption>Michelle Beran, Cottonwood Extension District&nbsp;4-H Youth Development Agent. Courtesy photo&nbsp;</figcaption>
 </figure>By MICHELLE BERAN Cottonwood Extension DistrictOn Sunday, February 2, 4-H members across Barton County gathered to showcase their communication skills at 4-H Club Day.Communication skills are necessary for everyone in every job. Our littlest 4-H members start out by presenting “Show and Share” with the goal of being able to look the judge in the eye and talk.As they get a little older, they have the opportunity to develop and present demonstrations which show how to do something or illustrated talks which tells how something is done. These involve prepare materials, an outline, and visual aids. As timed events, it is also important to learn to manage your time well.Older 4-H members expand their presentation skills by adding public speaking and extemporaneous speaking to the demonstrations and illustrated talk options. Public speaking is excellent practice for a lifetime of presentations whether that is used at work, on a board, or with a civic organization. Extemporaneous speaking is probably one of the toughest categories. Participants have ten minutes to draw from a selection of topics, prepare their thoughts, and record their main points on a single notecard. It challenges youth to quickly organize their thoughts and confidently present their topic. Another event for our older 4-H members is application, resume, and interview. In this very real-world practice, participants turn in an application for one of four age-appropriate jobs with their resume and cover letter. The judge has the opportunity to review these documents prior to Club Day and then interviews the candidate as part of the event. The youth receive feedback on all aspects of their application and interview.In addition to speaking opportunities, many clubs will work together to present a club skit. Teamwork, organization, and planning are all important skills as the club coordinates to showcase their members in a fun and inventive way.One of the most challenging club events is the model meeting. 4-H clubs learn and practice parliamentary procedure at each meeting and the model meeting event gives them a place to show what they know. They must provide an agenda to the judge prior to the meeting and secretary minutes immediately following.&nbsp;There are requirements as to the number of motions that must be included. This is a great life skill for anyone who will sit on a board or committee.Also included in 4-H Club Day is the opportunity for 4-H members to present music, dance, and talent numbers.In all cases, these are performed before a judge who provides feedback in addition to a ribbon placing. This consultative judging is a regular part of 4-H learning.Cottonwood-Barton 4-H participates in a regional contest so qualifiers from most categories are eligible to present at the next level with the best of seven other counties. Regional Club Day will occur on March 14 in Great Bend.Those who receive top placings at County 4-H Club Day also have the opportunity to present their project talk, demonstration or illustrated talk, or reading at the Kansas State Fair. For 2025, public speaking has been added with a set topic for all participants. If you ever walk through the 4-H Centennial Hall building at State Fair, you may have seen youth from across the state presenting on one of two stages.Practicing the life skills of communication, organization, and planning are really the WHY behind 4-H Club Day. Poise, confidence, and self-assurance grow every time a presentation is given. Be on the lookout for these young leaders and their growing communication skills!Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District Barton Office at 620-793-1910.

BERAN: 4-H Club Day update

The U.S. Food and Drug Administration (FDA) could soon assist American consumers in reaching better health.

A recent proposal from the FDA for front-of-package nutrition labeling for food products in the U.S. may make Americans more aware of the foods they consume. 

The additional label will only give information for saturated fat, sodium, and added sugar. It will also classify foods as low, medium, or high in saturated fat, sodium, and added sugar to the particular food product.

The full Nutrition Facts label will still be on food packages, Kansas State University food scientist Karen Blakeslee shares.

“The goal is to give consumers more information to make informed decisions when purchasing packaged foods,” she said. “For those with certain health conditions, this can make it easier to shop for foods that are good choices for them.”

The Nutrition Facts label, typically located on the back or right side of food can be challenging to understand. However, a simple label on the front of the package will remove confusion regarding the nutritional value of any particular food product.

“It can increase nutrition transparency in an easy-to-read format,” Blakeslee said.

Front-of-package nutrition labeling is already used in many countries, including Canada and Mexico. Currently, in the U.S., food manufacturers can voluntarily add front-of-package labels, called Facts Up Front.

Current federal dietary recommendations advise U.S. consumers to limit their intake of saturated fat, sodium and added sugar to achieve a nutrient-dense diet within calorie limits.

However, only one-third of adults in the U.S. meet the saturated fat dietary guidelines, while over 75% consume more than the recommended sodium intake, and less than half meet the guidelines for added sugar intake.

The FDA’s proposal is only currently in the comment phase. 

However, I encourage you to read nutrition labels on the food products you use regularly. Keeping an eye out for saturated fat, sodium, and added sugar is a simple way to better understand what you consume. With this knowledge, you can make informed decisions for your personal wellness goals.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="Karissa Winkel, Cottonwood Extension District&nbsp;Family and Community Wellness Agent. Courtesy photo" />
 <figcaption>Karissa Winkel, Cottonwood Extension District&nbsp;Family and Community Wellness Agent. Courtesy photo</figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictThe U.S. Food and Drug Administration (FDA) could soon assist American consumers in reaching better health.A recent proposal from the FDA for front-of-package nutrition labeling for food products in the U.S. may make Americans more aware of the foods they consume. The additional label will only give information for saturated fat, sodium, and added sugar. It will also classify foods as low, medium, or high in saturated fat, sodium, and added sugar to the particular food product.The full Nutrition Facts label will still be on food packages, Kansas State University food scientist Karen Blakeslee shares.“The goal is to give consumers more information to make informed decisions when purchasing packaged foods,” she said. “For those with certain health conditions, this can make it easier to shop for foods that are good choices for them.”The Nutrition Facts label, typically located on the back or right side of food can be challenging to understand. However, a simple label on the front of the package will remove confusion regarding the nutritional value of any particular food product.“It can increase nutrition transparency in an easy-to-read format,” Blakeslee said.Front-of-package nutrition labeling is already used in many countries, including Canada and Mexico. Currently, in the U.S., food manufacturers can voluntarily add front-of-package labels, called Facts Up Front.Current federal dietary recommendations advise U.S. consumers to limit their intake of saturated fat, sodium and added sugar to achieve a nutrient-dense diet within calorie limits.However, only one-third of adults in the U.S. meet the saturated fat dietary guidelines, while over 75% consume more than the recommended sodium intake, and less than half meet the guidelines for added sugar intake.The FDA’s proposal is only currently in the comment phase. However, I encourage you to read nutrition labels on the food products you use regularly. Keeping an eye out for saturated fat, sodium, and added sugar is a simple way to better understand what you consume. With this knowledge, you can make informed decisions for your personal wellness goals.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. You may reach her at 620-793-1910 or krwinkel@ksu.edu.&nbsp;

WINKEL: FDA proposes ‘Facts Up Front’ nutrition labels

<figure>
 <img src="https://media.eaglewebservices.com/public/2025/2/1739370398348.png" alt="KSRE Cottonwood District" />
 <figcaption>KSRE Cottonwood District</figcaption>
 </figure>Submitted

Free prenatal education program offered in February, March

By PAT MELGARES K-State Research and Extension&nbsp;

A Kansas State University weed specialist says farmers should be on the lookout for early-emergence of a troublesome weed that competes with farm crops for nutrients, water and light.

Sarah Lancaster said kochia is among the first summer annual weeds to emerge in the spring. 

In 2024, kochia was found as early as Feb. 7, following a snowstorm in late January, and temperatures that hit the 50s and 60s in early February – conditions that were very similar to what much of Kansas experienced this year, as well.

“Early-emerging kochia seedlings use the limited spring soil moisture in dryland production fields,” said Lancaster, noting that good control of the first dense flush of kochia is essential for obtaining a good crop yield later in the season.

Lancaster said that kochia seedlings emerge in dense populations, which makes adequate herbicide coverage difficult. In addition, glyphosate-resistant kochia is prevalent across western Kansas.

“For these reasons, it is important to apply pre-emergence herbicides in late winter or early spring to control kochia before it emerges,” Lancaster said.

According to Lancaster, an herbicide program needs two components in order to successfully manage kochia:

· A very soluble and effective herbicide that can be incorporated with very little precipitation, such as dicamba.

· A herbicide that has longer residual activity, which will require perhaps ¾ inches or more precipitation for adequate incorporation, such as atrazine.

“Precipitation events during late winter are often too small to activate longer-lasting residual herbicides, but dicamba may control kochia for 4-6 weeks until atrazine is incorporated,” Lancaster said.

For those reasons, the best time to apply herbicides is generally January through the first week of March, according to Lancaster.

Other herbicides with good pre-emergence kochia activity include mesotrione, metribuzin, saflufenacil (Sharpen) and sulfentrazone. Lancaster urges farmers and herbicide applicators to check product labels for crop-specific planting intervals.

More information on controlling kochia and many other weeds is available in a recently released publication from the K-State Research and Extension bookstore, Chemical Weed Control for Field Crops, Pastures, Rangeland and Noncropland. 

Farmers can also get information at local extension offices in Kansas.

Brand names appearing in this article are used for identification purposes only and are not intended to indicate endorsement of any particular product.

Submitted by Stacy Campbell

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2025/2/1739287786436.png" alt="Kochia that&nbsp;exhibits red colored stems. Found on a disturbed site along a&nbsp;gravel road. Riley County, Kansas. Photo by P. Allen Casey, USDA-NRCS" />
 <figcaption>Kochia that&nbsp;exhibits red colored stems. Found on a disturbed site along a&nbsp;gravel road. Riley County, Kansas. Photo by P. Allen Casey, USDA-NRCS</figcaption>
 </figure>By PAT MELGARES K-State Research and Extension&nbsp; A Kansas State University weed specialist says farmers should be on the lookout for early-emergence of a troublesome weed that competes with farm crops for nutrients, water and light.Sarah Lancaster said kochia is among the first summer annual weeds to emerge in the spring. In 2024, kochia was found as early as Feb. 7, following a snowstorm in late January, and temperatures that hit the 50s and 60s in early February – conditions that were very similar to what much of Kansas experienced this year, as well.“Early-emerging kochia seedlings use the limited spring soil moisture in dryland production fields,” said Lancaster, noting that good control of the first dense flush of kochia is essential for obtaining a good crop yield later in the season.Lancaster said that kochia seedlings emerge in dense populations, which makes adequate herbicide coverage difficult. In addition, glyphosate-resistant kochia is prevalent across western Kansas.“For these reasons, it is important to apply pre-emergence herbicides in late winter or early spring to control kochia before it emerges,” Lancaster said.According to Lancaster, an herbicide program needs two components in order to successfully manage kochia:· A very soluble and effective herbicide that can be incorporated with very little precipitation, such as dicamba.· A herbicide that has longer residual activity, which will require perhaps ¾ inches or more precipitation for adequate incorporation, such as atrazine.“Precipitation events during late winter are often too small to activate longer-lasting residual herbicides, but dicamba may control kochia for 4-6 weeks until atrazine is incorporated,” Lancaster said.For those reasons, the best time to apply herbicides is generally January through the first week of March, according to Lancaster.Other herbicides with good pre-emergence kochia activity include mesotrione, metribuzin, saflufenacil (Sharpen) and sulfentrazone. Lancaster urges farmers and herbicide applicators to check product labels for crop-specific planting intervals.More information on controlling kochia and many other weeds is available in a recently released publication from the K-State Research and Extension bookstore, Chemical Weed Control for Field Crops, Pastures, Rangeland and Noncropland. Farmers can also get information at local extension offices in Kansas.Brand names appearing in this article are used for identification purposes only and are not intended to indicate endorsement of any particular product.Submitted by Stacy CampbellStacy Campbell is a Crop Production Extension agent in the Cottonwood District, which includes Barton and Ellis counties, for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

K-State weed specialist shares tips on controlling early-emerging kochia

Have you heard of the Blue Zones? If you are familiar with these five places on Earth, you may know the secrets of the longest-lived people on the planet. Although these populations tend to live well into their 100’s, the amazing part of their aging process is not the number of years they live but the quality of life they maintain. In fact, most of these people are still active well into their 90s. So, what is their secret?

The Power 9 Rule, coined by Dan Buettner, describes the common traits of Blue Zone practices that empower people of these regions to live long, healthy lives.

Move naturally. Contradictory to modern exercise and diet culture, people within the Blue Zones don’t go to the gym, run marathons, or do CrossFit. Their everyday lifestyles avoid mechanical conveniences that nudge them into moving naturally throughout the day. Walking is the basis of their active lifestyles. Walking to the store, a friend’s house, or work is the norm. People garden and do physical labor on a daily basis.

The key here is that regular, low to moderate intensity activity is achieved daily. This keeps their cardiovascular systems strong while strengthening muscles without overusing joints, tendons, and ligaments.

Know your purpose. People in Blue Zones have a purpose for their lives. Every task completed throughout the day is done mindfully and with intention. Okinawans call this sense of purpose “ikigai” and Nicoyans name it “plan de Vida.” Both translate to “why I wake up in the morning.” Knowing your sense of purpose is worth up to seven years of life expectancy.

Downshift. Stress is a major contributor to disease. It is directly linked to chronic inflammation that is associated with every major age-related disease. People of the Blue Zones have stress relief practices naturally built into their day. Adventists pray, Sardinians do a happy hour, and Greeks take an afternoon nap.

The 80% Rule. This Power 9 practice is directly related to healthy weight management. “Hara hachi bu” is the mantra said before meals to remind Okinawans to stop eating when they are 80% full. The science behind this indicates that it takes about 20 minutes for the brain to realize that the stomach is full. This small gap could be the difference between gaining or losing weight.

Plant Slant. Most of us know that the food we consume is the foundation of well-being. This is one reason why people of the Blue Zones maintain health so effortlessly. What they consume is plant-based, unprocessed, and grown naturally. Common foods include an array of vegetables and omega-3-rich nuts. Beans are their main protein source along with moderate amounts of fatty fish. On the other hand, meat is a celebratory food that is eaten about five times per month.

Wine at Five. You may be surprised that a ritual happy hour is part of Power 9. As a regular part of their day, Sardinians drink red Cannanou wine which is exceptionally high in polyphenols while visiting with loved ones. It is important to note the health benefits of this particular drink and the socialization aspect of this practice. This may be more influential to well-being than the alcohol itself.

Belong. In all of the Blue Zones, people identify with some sort of faith-based community. While Denomination doesn’t seem to matter, research shows that attending faith-based services once per week will add 4-14 years of life expectancy.

Loved Ones First. Being around family and close friends is incredibly important. Not only because of the socialization aspect, but because these close connections build relationships that foster trust, support, and stability.

Right Tribe. As the saying goes, “You become who you surround yourself with” is proven to be true. Studies show that smoking, obesity, happiness, and even loneliness are contagious. In Japan, the Okinawans have “moais” – groups of five friends who are committed to each other for life. People of the Blue Zones have favorable social networks that support healthy behaviors, and this creates an environment of healthy living.

So, there you have it -&nbsp; the nine powerful practices from the world's healthiest people. 

If you’re anything like me, you are fascinated by the research, but you are also puzzled by the reality of practicing the Power 9 in your own daily life. 

Dan Buettner explains, “The secret to longevity, as I see it, has less to do with diet, or even exercise, and more to do with the environment in which a person lives: social and physical. What do I mean by this? They live rewardingly inconvenient lives.”

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="Karissa Winkel is&nbsp;the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. Courtesy photo" />
 <figcaption>Karissa Winkel is&nbsp;the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. Courtesy photo</figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictHave you heard of the Blue Zones? If you are familiar with these five places on Earth, you may know the secrets of the longest-lived people on the planet. Although these populations tend to live well into their 100’s, the amazing part of their aging process is not the number of years they live but the quality of life they maintain. In fact, most of these people are still active well into their 90s. So, what is their secret?The Power 9 Rule, coined by Dan Buettner, describes the common traits of Blue Zone practices that empower people of these regions to live long, healthy lives.Move naturally. Contradictory to modern exercise and diet culture, people within the Blue Zones don’t go to the gym, run marathons, or do CrossFit. Their everyday lifestyles avoid mechanical conveniences that nudge them into moving naturally throughout the day. Walking is the basis of their active lifestyles. Walking to the store, a friend’s house, or work is the norm. People garden and do physical labor on a daily basis.The key here is that regular, low to moderate intensity activity is achieved daily. This keeps their cardiovascular systems strong while strengthening muscles without overusing joints, tendons, and ligaments.Know your purpose. People in Blue Zones have a purpose for their lives. Every task completed throughout the day is done mindfully and with intention. Okinawans call this sense of purpose “ikigai” and Nicoyans name it “plan de Vida.” Both translate to “why I wake up in the morning.” Knowing your sense of purpose is worth up to seven years of life expectancy.Downshift. Stress is a major contributor to disease. It is directly linked to chronic inflammation that is associated with every major age-related disease. People of the Blue Zones have stress relief practices naturally built into their day. Adventists pray, Sardinians do a happy hour, and Greeks take an afternoon nap.The 80% Rule. This Power 9 practice is directly related to healthy weight management. “Hara hachi bu” is the mantra said before meals to remind Okinawans to stop eating when they are 80% full. The science behind this indicates that it takes about 20 minutes for the brain to realize that the stomach is full. This small gap could be the difference between gaining or losing weight.Plant Slant. Most of us know that the food we consume is the foundation of well-being. This is one reason why people of the Blue Zones maintain health so effortlessly. What they consume is plant-based, unprocessed, and grown naturally. Common foods include an array of vegetables and omega-3-rich nuts. Beans are their main protein source along with moderate amounts of fatty fish. On the other hand, meat is a celebratory food that is eaten about five times per month.Wine at Five. You may be surprised that a ritual happy hour is part of Power 9. As a regular part of their day, Sardinians drink red Cannanou wine which is exceptionally high in polyphenols while visiting with loved ones. It is important to note the health benefits of this particular drink and the socialization aspect of this practice. This may be more influential to well-being than the alcohol itself.Belong. In all of the Blue Zones, people identify with some sort of faith-based community. While Denomination doesn’t seem to matter, research shows that attending faith-based services once per week will add 4-14 years of life expectancy.Loved Ones First. Being around family and close friends is incredibly important. Not only because of the socialization aspect, but because these close connections build relationships that foster trust, support, and stability.Right Tribe. As the saying goes, “You become who you surround yourself with” is proven to be true. Studies show that smoking, obesity, happiness, and even loneliness are contagious. In Japan, the Okinawans have “moais” – groups of five friends who are committed to each other for life. People of the Blue Zones have favorable social networks that support healthy behaviors, and this creates an environment of healthy living.So, there you have it -&nbsp; the nine powerful practices from the world's healthiest people. If you’re anything like me, you are fascinated by the research, but you are also puzzled by the reality of practicing the Power 9 in your own daily life. Dan Buettner explains, “The secret to longevity, as I see it, has less to do with diet, or even exercise, and more to do with the environment in which a person lives: social and physical. What do I mean by this? They live rewardingly inconvenient lives.”Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. You may reach her at 620-793-1910 or krwinkel@ksu.edu.

WINKEL: Blue Zones Power 9, live longer

Many people, for a variety of reasons, such as arthritis or other painful conditions, don’t participate in regular physical activity, despite the health benefits it would offer.&nbsp;

The Arthritis Foundation Walk With Ease program was developed to help people with or without arthritis form walking groups whose goals are safety and success.&nbsp; 

The program’s three major objectives are to provide participants with:&nbsp;

• Education about successful physical activity for people with arthritis&nbsp;

• Education about arthritis management&nbsp;

• Opportunity to begin and develop an ongoing aerobic fitness program&nbsp;

Walk with Ease’s information and strategies are based on research and tested programs in exercise science, behavior change, and arthritis management.&nbsp;

Groups meet for 6 weeks, twice times per week.&nbsp; Each session lasts about one hour.&nbsp; The length of each session depends on how long your group decides to walk.&nbsp; At the start, some people may only be able to walk 5 to 15 minutes, but the program will help you gradually build up to at least 30 minutes of walking, three times a week.&nbsp; The program can be modified to meet the interests and needs of participants, who walk at their own pace.&nbsp;

Each session begins with a brief discussion of a topic important to successful walking or arthritis management.&nbsp; After the discussion the group will warm up, stretch, walk, cool down, and stretch one last time.&nbsp; Walking with a group is fun and groups often spend additional time socializing.&nbsp;

The Walk with Ease program is designed for people with arthritis- young and old, male and female, fit and not-so-fit.&nbsp; It is also suitable for people without arthritis who would like to begin a regular walking program to gain the benefits of regular aerobic exercise.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2025/2/1738769727313.png" alt="Photo by Unsplash" />
 <figcaption>Photo by Unsplash</figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictMany people, for a variety of reasons, such as arthritis or other painful conditions, don’t participate in regular physical activity, despite the health benefits it would offer.&nbsp;The Arthritis Foundation Walk With Ease program was developed to help people with or without arthritis form walking groups whose goals are safety and success.&nbsp; The program’s three major objectives are to provide participants with:&nbsp;• Education about successful physical activity for people with arthritis&nbsp;• Education about arthritis management&nbsp;• Opportunity to begin and develop an ongoing aerobic fitness program&nbsp;Walk with Ease’s information and strategies are based on research and tested programs in exercise science, behavior change, and arthritis management.&nbsp;How does it work?&nbsp;Groups meet for 6 weeks, twice times per week.&nbsp; Each session lasts about one hour.&nbsp; The length of each session depends on how long your group decides to walk.&nbsp; At the start, some people may only be able to walk 5 to 15 minutes, but the program will help you gradually build up to at least 30 minutes of walking, three times a week.&nbsp; The program can be modified to meet the interests and needs of participants, who walk at their own pace.&nbsp;Each session begins with a brief discussion of a topic important to successful walking or arthritis management.&nbsp; After the discussion the group will warm up, stretch, walk, cool down, and stretch one last time.&nbsp; Walking with a group is fun and groups often spend additional time socializing.&nbsp;Who can participate?&nbsp;The Walk with Ease program is designed for people with arthritis- young and old, male and female, fit and not-so-fit.&nbsp; It is also suitable for people without arthritis who would like to begin a regular walking program to gain the benefits of regular aerobic exercise.&nbsp;If you can be on your feet for 10 minutes without increased pain, you can probably participate successfully, and the program can be modified to meet your needs.&nbsp;&nbsp;&nbsp;If you want to participate but have concerns about your health, consult your health care practitioner before you begin.&nbsp;How do I register?&nbsp;To participate in the course, you complete and return an application.&nbsp; Please contact the Cottonwood Extension Office at 785-628-9430 or email <a href="mailto:moniquek@ksu.edu" target="_blank">moniquek@ksu.edu</a> or you can stop by the office at 601 Main St. to fill out the application.&nbsp; The cost is $15 to participate.&nbsp; You receive a book with the class.&nbsp; Classes will meet Monday and Wednesday at 9:30 a.m. at Big Creek Crossing.&nbsp; Classes begin February 17.&nbsp;Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension, Cottonwood District. You may reach her at 785-628-9430 or <a href="mailto:moniquek@ksu.edu" target="_blank">moniquek@ksu.edu</a>.&nbsp;