By KARISSA WINKEL Cottonwood Extension District

Recently, I had a friend voice her opinion about Valentine’s Day. She challenged the idea of showering loved ones with appreciation on a single day of the year. Instead, she believes that a little TLC should be shown daily. While grand, romantic gestures are not for everyone, I think we can all agree that Valentine’s Day reminds us of the importance of showing loved ones we care about them year-round.

The same can be true for our heart health, and it’s fitting that February is American Heart Month. We take this time to focus on bringing awareness to heart health and preventing cardiovascular disease. Since heart disease is a leading cause of death worldwide and more than a third of Kansans have high blood pressure, it is important to adopt a heart-healthy lifestyle. Take action by showing your heart some love this February and the remainder of the year by:

Getting enough quality sleep. Lack of sleep increases the risk of high blood pressure and heart disease.

· Get into a routine by going to bed and waking at the same time each day

· Talk to your healthcare provider about supplementing with magnesium which has proven to be a natural sleep aid and supports healthy blood pressure

Maintain a healthy weight. A healthy body composition can prevent and control many diseases.

· Reach for healthy snacks like fruit, nuts, or yogurt instead of sugary, packaged foods

· Stay hydrated with water as your drink of choice

· Aim for at least 150 minutes of exercise per week

Stop Smoking. Any amount of smoking or vaping damages your heart and vessels.

· Select a quit date and write yourself a contract that outlines your plan for quitting

· Talk with your healthcare provider about programs and products that can help

· Visit KSquit.org to enroll in free coaching and quit medications

Control Cholesterol. High cholesterol levels can cause buildup of plaque in veins and arteries increasing your risk of heart disease.

· Eat more unsaturated fats such as olive oil, nuts, seeds, and fatty fish. Reduce foods high in saturated fats such as cheese and red meat.

· Try the free Therapeutic Lifestyle Changes Program from the NIH which combines diet, physical activity, and weight management to help lower high blood cholesterol and improve heart health.

Manage Stress. Chronic stress narrows blood vessels and increases blood pressure.

· Schedule time each week to do hobbies you enjoy such as crafting, hiking, or reading

· Take a yoga class to lower stress and improve flexibility and relaxation

· Try prayer or mindfulness meditation to reduce stressful thoughts and emotions

Other ways to care for your heart include controlling blood pressure, managing blood sugar, increasing physical activity, and eating more whole foods. Including all these strategies in your lifestyle may be overwhelming, but I challenge you to try to do one heart-healthy habit each day. Finding support from loved ones can also be encouraging. Family and friends can keep you accountable on your health journey and help you show your heart some love.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictRecently, I had a friend voice her opinion about Valentine’s Day. She challenged the idea of showering loved ones with appreciation on a single day of the year. Instead, she believes that a little TLC should be shown daily. While grand, romantic gestures are not for everyone, I think we can all agree that Valentine’s Day reminds us of the importance of showing loved ones we care about them year-round.The same can be true for our heart health, and it’s fitting that February is American Heart Month. We take this time to focus on bringing awareness to heart health and preventing cardiovascular disease. Since heart disease is a leading cause of death worldwide and more than a third of Kansans have high blood pressure, it is important to adopt a heart-healthy lifestyle. Take action by showing your heart some love this February and the remainder of the year by:Getting enough quality sleep. Lack of sleep increases the risk of high blood pressure and heart disease.· Aim for 7-9 hours each night· Get into a routine by going to bed and waking at the same time each day· Avoid caffeine after 12 pm· Talk to your healthcare provider about supplementing with magnesium which has proven to be a natural sleep aid and supports healthy blood pressureMaintain a healthy weight. A healthy body composition can prevent and control many diseases.· Reach for healthy snacks like fruit, nuts, or yogurt instead of sugary, packaged foods· Stay hydrated with water as your drink of choice· Aim for at least 150 minutes of exercise per weekStop Smoking. Any amount of smoking or vaping damages your heart and vessels.· Select a quit date and write yourself a contract that outlines your plan for quitting· Talk with your healthcare provider about programs and products that can help· Visit KSquit.org to enroll in free coaching and quit medicationsControl Cholesterol. High cholesterol levels can cause buildup of plaque in veins and arteries increasing your risk of heart disease.· Eat more unsaturated fats such as olive oil, nuts, seeds, and fatty fish. Reduce foods high in saturated fats such as cheese and red meat.· Try the free Therapeutic Lifestyle Changes Program from the NIH which combines diet, physical activity, and weight management to help lower high blood cholesterol and improve heart health.· Limit alcohol consumption.Manage Stress. Chronic stress narrows blood vessels and increases blood pressure.· Schedule time each week to do hobbies you enjoy such as crafting, hiking, or reading· Take a yoga class to lower stress and improve flexibility and relaxation· Try prayer or mindfulness meditation to reduce stressful thoughts and emotionsOther ways to care for your heart include controlling blood pressure, managing blood sugar, increasing physical activity, and eating more whole foods. Including all these strategies in your lifestyle may be overwhelming, but I challenge you to try to do one heart-healthy habit each day. Finding support from loved ones can also be encouraging. Family and friends can keep you accountable on your health journey and help you show your heart some love.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: Show your heart some love

By STACY CAMPBELL Cottonwood Extension District

Did you know that deer hunting was enjoyed by 7.9 million people in 2016?

White-tailed deer are widely distributed in North America and for at least 10,000 years have been important to human beings for food, clothing, and tools.

White-tailed deer are a medium-sized cervid that evolved in North America. The species’ range extends from the Yukon and Northwest Territories in Canada, south through the United States, Mexico, and Central America, into South America as far south as Peru and Bolivia.

Deer hunters and wildlife enthusiast come join us on Wednesday, February 28 at 6:30 p.m. at the Agricultural Research Center – Hays auditorium, 1232 240th Avenue.

Drew Richetts, an Associate Professor and Extension Wildlife Specialist with K-State Research &amp; Extension will give about a ninety-minute program on white-tailed deer biology, space use, cover requirements, nutritional requirements, managing white-tailed deer habitat, supplemental feeding and managing white-tailed deer populations. And there will be time for your questions!

All interested people are invited to attend this free program. No RSVP necessary. If you have any questions contact us at the Cottonwood Extension Office 785-628-9430 or email scampbel@ksu.edu

Come learn how to improve the habitat and increase your chances of success when pursuing the most popular game animal in North America.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictDid you know that deer hunting was enjoyed by 7.9 million people in 2016?White-tailed deer are widely distributed in North America and for at least 10,000 years have been important to human beings for food, clothing, and tools.White-tailed deer are a medium-sized cervid that evolved in North America. The species’ range extends from the Yukon and Northwest Territories in Canada, south through the United States, Mexico, and Central America, into South America as far south as Peru and Bolivia.Deer hunters and wildlife enthusiast come join us on Wednesday, February 28 at 6:30 p.m. at the Agricultural Research Center – Hays auditorium, 1232 240th Avenue.Drew Richetts, an Associate Professor and Extension Wildlife Specialist with K-State Research &amp; Extension will give about a ninety-minute program on white-tailed deer biology, space use, cover requirements, nutritional requirements, managing white-tailed deer habitat, supplemental feeding and managing white-tailed deer populations. And there will be time for your questions!All interested people are invited to attend this free program. No RSVP necessary. If you have any questions contact us at the Cottonwood Extension Office 785-628-9430 or email scampbel@ksu.eduCome learn how to improve the habitat and increase your chances of success when pursuing the most popular game animal in North America.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: Cottonwood Extension offers White-tailed deer program

NC and NW Extension Districts and counties of K-State Research and Extension again will be hosting an ONLINE agronomy series, “Crop Talk”, slated to begin Tuesday, February 20 through Tuesday, March 12, which will highlight several topics important to crop producers. These will be on Tuesdays and each session will be held from Noon to 1:00 p.m. CST.

In the NC and NW agronomy focused areas, the meetings will feature presentations and comments by K-State Research and Extension faculty to enhance management strategies utilized by crop producers.

Our KSU extension team has vast experience in crop production and we’re here to help solve and prevent production problems with reliable information.

Planned topics of discussion include Intensive Management Wheat Production; Biologicals and their role in Soil Fertility; Managing areas of fields with High pH; and Fallow Replacement options in Dryland Rotations. There will also be time for questions between Kansas crop producers and extension specialists at each of the sessions.

Register ONLINE at https://www.northwest.k-state.edu/events/crop-talk-series/index.html or call your local Extension Office. Once you register, a link to the ONLINE sessions will be emailed to you. CCA credits have been applied for with 1 credit for each session.

For more information about the ONLINE KSU Extension NW and NC Agronomy Series, contact your local Extension Office. To contact the Cottonwood District Office in Hays 785-628-9430 if you have any questions.

By STACY CAMPBELL Cottonwood Extension DistrictNC and NW Extension Districts and counties of K-State Research and Extension again will be hosting an ONLINE agronomy series, “Crop Talk”, slated to begin Tuesday, February 20 through Tuesday, March 12, which will highlight several topics important to crop producers. These will be on Tuesdays and each session will be held from Noon to 1:00 p.m. CST.In the NC and NW agronomy focused areas, the meetings will feature presentations and comments by K-State Research and Extension faculty to enhance management strategies utilized by crop producers.Our KSU extension team has vast experience in crop production and we’re here to help solve and prevent production problems with reliable information.Planned topics of discussion include Intensive Management Wheat Production; Biologicals and their role in Soil Fertility; Managing areas of fields with High pH; and Fallow Replacement options in Dryland Rotations. There will also be time for questions between Kansas crop producers and extension specialists at each of the sessions.Register ONLINE at https://www.northwest.k-state.edu/events/crop-talk-series/index.html or call your local Extension Office. Once you register, a link to the ONLINE sessions will be emailed to you. CCA credits have been applied for with 1 credit for each session.For more information about the ONLINE KSU Extension NW and NC Agronomy Series, contact your local Extension Office. To contact the Cottonwood District Office in Hays 785-628-9430 if you have any questions.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: Crop Talk Webinar Series returns in February

By STACY CAMPBELL Cottonwood Extension District

Now is the time to finalize plans for kochia control. In western Kansas, kochia is among the first summer annual weed to emerge in the spring. Recent research suggests that kochia can begin emerging in early February, with most kochia emerging by late April. In fact, Pat Geier, Assistant Weed Scientist at the Southwest Research &amp; Extension Center in Garden City, found kochia emerging in fallow plots during the first week of February.

Good control of the first dense flush of kochia is essential for obtaining a good yield. Early-emerging seedlings use the limited spring soil moisture in the dryland production area. Kochia seedlings emerge in dense populations, making adequate herbicide coverage difficult. In addition, glyphosate-resistant kochia is prevalent across western Kansas, making kochia control even more challenging. For these reasons, it is important to apply preemergence herbicides in late winter or early spring to control this weed before it emerges.

Herbicide program components to effectively manage kochia at germination

To successfully manage kochia, a herbicide program needs two components:

1. a very soluble and effective herbicide that can be incorporated with very little precipitation, such as dicamba; and

2. a herbicide that has longer residual activity, which will require perhaps 0.75 inches or more precipitation for adequate incorporation, such as atrazine.

Precipitation events during late winter are often too small to activate longer residual herbicides, but dicamba may control kochia for 4 to 6 weeks until the longer residual herbicide is incorporated.

The best time to apply herbicides for kochia control is generally January through the first week of March but prior to kochia emergence, which can vary depending on weather conditions. Later applications, for example, at the time of burndown, are more likely to occur after kochia emergence, which increases the risk of control failure. Fall-applied treatments can help ensure timely application; however, they are not likely to control later flushes of kochia effectively.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictNow is the time to finalize plans for kochia control. In western Kansas, kochia is among the first summer annual weed to emerge in the spring. Recent research suggests that kochia can begin emerging in early February, with most kochia emerging by late April. In fact, Pat Geier, Assistant Weed Scientist at the Southwest Research &amp; Extension Center in Garden City, found kochia emerging in fallow plots during the first week of February.Good control of the first dense flush of kochia is essential for obtaining a good yield. Early-emerging seedlings use the limited spring soil moisture in the dryland production area. Kochia seedlings emerge in dense populations, making adequate herbicide coverage difficult. In addition, glyphosate-resistant kochia is prevalent across western Kansas, making kochia control even more challenging. For these reasons, it is important to apply preemergence herbicides in late winter or early spring to control this weed before it emerges.<h2>Herbicide program components to effectively manage kochia at germination</h2>To successfully manage kochia, a herbicide program needs two components:1. a very soluble and effective herbicide that can be incorporated with very little precipitation, such as dicamba; and2. a herbicide that has longer residual activity, which will require perhaps 0.75 inches or more precipitation for adequate incorporation, such as atrazine.Precipitation events during late winter are often too small to activate longer residual herbicides, but dicamba may control kochia for 4 to 6 weeks until the longer residual herbicide is incorporated.The best time to apply herbicides for kochia control is generally January through the first week of March but prior to kochia emergence, which can vary depending on weather conditions. Later applications, for example, at the time of burndown, are more likely to occur after kochia emergence, which increases the risk of control failure. Fall-applied treatments can help ensure timely application; however, they are not likely to control later flushes of kochia effectively.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: Preplant herbicide applications for kochia control

By KARISSA WINKEL Cottonwood Extension District

Our bodies are made for activity, but modern conveniences allow us to be increasingly sedentary. This can place our health at risk for many chronic diseases. Still, regular exercise contributes to longevity, reduces the risk of falling, increases flexibility, promotes restful sleep, and improves mood and mental health.

The Centers for Disease Control and Prevention (CDC) recommends that adults participate in aerobic activities like walking each week and incorporate strengthening exercises for all major muscle groups at least twice a week.

The good news is that the Stay Strong, Stay Healthy program at the Great Bend Activity Center is a class that can help you achieve enough physical activity and reap the benefits of regular movement!

In a typical Stay Strong, Stay Healthy class, participants will complete a low-impact warm-up, eight upper- and lower-body strengthening exercises, and cool-down stretches. They will also learn about nutrition topics specific to older adults.

The Stay Strong, Stay Healthy program is built on simple exercises that will improve strength, balance, health, and state of mind. Building strength promotes quality of life and independence, especially for adults over 60. The program is designed for simplicity; each participant will start at their own level and be encouraged to progress gradually.

The class will meet for one hour, two times each week on Tuesdays and Thursdays beginning on March 12th. To register, call the Cottonwood Extension office at 620-793-1910 and schedule your orientation session by February 19th. The fee is for the eight-week series is $20.

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="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictOur bodies are made for activity, but modern conveniences allow us to be increasingly sedentary. This can place our health at risk for many chronic diseases. Still, regular exercise contributes to longevity, reduces the risk of falling, increases flexibility, promotes restful sleep, and improves mood and mental health.The Centers for Disease Control and Prevention (CDC) recommends that adults participate in aerobic activities like walking each week and incorporate strengthening exercises for all major muscle groups at least twice a week.The good news is that the Stay Strong, Stay Healthy program at the Great Bend Activity Center is a class that can help you achieve enough physical activity and reap the benefits of regular movement!In a typical Stay Strong, Stay Healthy class, participants will complete a low-impact warm-up, eight upper- and lower-body strengthening exercises, and cool-down stretches. They will also learn about nutrition topics specific to older adults.The Stay Strong, Stay Healthy program is built on simple exercises that will improve strength, balance, health, and state of mind. Building strength promotes quality of life and independence, especially for adults over 60. The program is designed for simplicity; each participant will start at their own level and be encouraged to progress gradually.The class will meet for one hour, two times each week on Tuesdays and Thursdays beginning on March 12th. To register, call the Cottonwood Extension office at 620-793-1910 and schedule your orientation session by February 19th. The fee is for the eight-week series is $20.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: Stay Strong, Stay Healthy

By MONIQUE KOERNER Cottonwood Extension District

Winter may be imposing its lull on some people’s exercise programs, but K-State Research and Extension, Cottonwood District is gearing up for one their most popular programs.

We have our thoughts squarely fixed on spring’s warmer days and a program that is nearing a quarter century of getting folks moving.

Walk Kansas is a team-based challenged that encourages people to walk, jog, run, bike swim or do whatever they need to live more healthfully. The program routinely draws more than 5,000 participants in Kansas and across the country.

Walk Kansas was founded in 2001 on the principle that if teams of four to six people would meet the minimum guidelines for physical activity over eight weeks, they could collectively and virtually walk across the state of Kansas – or approximately 423 miles.

The U.S. Centers for Disease Control and Prevention recommends 150 minutes of moderate to vigorous physical activity each week – or about 30 minutes a day, five days a week.

When you think about a moderate activity, there’s an easy way to gauge if you’re getting that. It’s called the Talk Test. Whatever activity you’re doing, if you can barely have a conversation, but not sing, then you’re exercising at a moderate level.

The Cottonwood District is encouraging those interested in Walk Kansas to begin forming their teams now. Registration opens on March 4, and the eight-week challenge will run from March 31 through May 25. Walk Kansas is also open to those who want to take on the eight-week program by themselves, rather than forming teams. Cost is $10 per person.

Walk Kansas is open to participants beyond Kansas. In fact, captains can form their team with family members or friends who live in other states or even other countries. Each team member walks when they want, where they want.

The bottom line is to just move, no matter what type of activity you enjoy, to limit those periods of time when you’re sitting. A lot of us have jobs in which we do more sitting and working in front of computers, and that’s exhausting in it’s own way. So, we need to get into the habit of getting up every 30 minutes, which is ideal, but at least once an hour to move around a little bit. That’s a habit that you can get into that is really good.

Obesity and overweight rates have been going up rapidly in our state and country. Any way we can find to move ourselves and our children will be beneficial. Walk Kansas is open to school age children as well. This might be a good incentive to get kids moving!

Another benefit of Walk Kansas, is the weekly newsletter, which includes tips on other healthy habits – such as tips on sleep, diet, strength, balance and more.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Courtesy photo" />
 <figcaption>Courtesy photo</figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictWinter may be imposing its lull on some people’s exercise programs, but K-State Research and Extension, Cottonwood District is gearing up for one their most popular programs.We have our thoughts squarely fixed on spring’s warmer days and a program that is nearing a quarter century of getting folks moving.Walk Kansas is a team-based challenged that encourages people to walk, jog, run, bike swim or do whatever they need to live more healthfully. The program routinely draws more than 5,000 participants in Kansas and across the country.Walk Kansas was founded in 2001 on the principle that if teams of four to six people would meet the minimum guidelines for physical activity over eight weeks, they could collectively and virtually walk across the state of Kansas – or approximately 423 miles.The U.S. Centers for Disease Control and Prevention recommends 150 minutes of moderate to vigorous physical activity each week – or about 30 minutes a day, five days a week.When you think about a moderate activity, there’s an easy way to gauge if you’re getting that. It’s called the Talk Test. Whatever activity you’re doing, if you can barely have a conversation, but not sing, then you’re exercising at a moderate level.The Cottonwood District is encouraging those interested in Walk Kansas to begin forming their teams now. Registration opens on March 4, and the eight-week challenge will run from March 31 through May 25. Walk Kansas is also open to those who want to take on the eight-week program by themselves, rather than forming teams. Cost is $10 per person.Walk Kansas is open to participants beyond Kansas. In fact, captains can form their team with family members or friends who live in other states or even other countries. Each team member walks when they want, where they want.The bottom line is to just move, no matter what type of activity you enjoy, to limit those periods of time when you’re sitting. A lot of us have jobs in which we do more sitting and working in front of computers, and that’s exhausting in it’s own way. So, we need to get into the habit of getting up every 30 minutes, which is ideal, but at least once an hour to move around a little bit. That’s a habit that you can get into that is really good.Obesity and overweight rates have been going up rapidly in our state and country. Any way we can find to move ourselves and our children will be beneficial. Walk Kansas is open to school age children as well. This might be a good incentive to get kids moving!Another benefit of Walk Kansas, is the weekly newsletter, which includes tips on other healthy habits – such as tips on sleep, diet, strength, balance and more.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: Ready, Set… Walk Kansas registration opens March 4

By MICHELLE BERAN Cottonwood Extension District

A group of Cottonwood – Barton 4-H youth recently participated in 4-H Horse Panorama in Salina. The 4-H Horse Panorama encourages young people to develop knowledge of equine-related subject matter. The contests develop alertness, self-confidence, and knowledge in a competitive setting, surrounded by an attitude of friendliness and fairness. The educational experience is great for both the participant and&nbsp;spectator.

Adessa Prosser placed first in Senior Public Speaking, 5th&nbsp;in Senior Open Horse Quiz Bowl, 17th&nbsp;in Open Hippology.

Emaline Debes placed 3rd&nbsp;in Intermediate Demonstration/Illustrated Talk, 5th&nbsp;in Intermediate Photo Contest, 1st&nbsp;in Ad Layout, 1st&nbsp;in Powerpoint, 35th&nbsp;in Open Hippology.

Kylee Miessler placed 11th&nbsp;in Open Hippology.

A team of Emaline Debes, Kylee Miessler, Adessa Prosser, and Lily Rathbun placed 6th&nbsp;in Open Hippology.

Austyn Prosser attended as a first-timer and is looking forward to competing next year.

Many thanks to coaches Wendy Prosser, Julia Debes, Heather Miessler, and Sam Rathbun for chaperoning and helping these young people prepare!

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&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call Cottonwood Extension District – Barton Office at 620-793-1910.

By MICHELLE BERAN Cottonwood Extension DistrictA group of Cottonwood – Barton 4-H youth recently participated in 4-H Horse Panorama in Salina. The 4-H Horse Panorama encourages young people to develop knowledge of equine-related subject matter. The contests develop alertness, self-confidence, and knowledge in a competitive setting, surrounded by an attitude of friendliness and fairness. The educational experience is great for both the participant and&nbsp;spectator.Adessa Prosser placed first in Senior Public Speaking, 5th&nbsp;in Senior Open Horse Quiz Bowl, 17th&nbsp;in Open Hippology.Emaline Debes placed 3rd&nbsp;in Intermediate Demonstration/Illustrated Talk, 5th&nbsp;in Intermediate Photo Contest, 1st&nbsp;in Ad Layout, 1st&nbsp;in Powerpoint, 35th&nbsp;in Open Hippology.Kylee Miessler placed 11th&nbsp;in Open Hippology.A team of Emaline Debes, Kylee Miessler, Adessa Prosser, and Lily Rathbun placed 6th&nbsp;in Open Hippology.Austyn Prosser attended as a first-timer and is looking forward to competing next year.Many thanks to coaches Wendy Prosser, Julia Debes, Heather Miessler, and Sam Rathbun for chaperoning and helping these young people prepare!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&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call Cottonwood Extension District – Barton Office at 620-793-1910.

BERAN: Area youth participate in 4-H Horse Panorama

By Michelle Beran Cottonwood Extension District

On Sunday, February 4, 4-H members across Barton County gather 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 preparing 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.

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. 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 8 in Great Bend.

Those who receive top placings at County 4-H Club Day also have the opportunity to present their Demonstration or Illustrated Talk at the Kansas State Fair. 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.

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 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By Michelle Beran Cottonwood Extension DistrictOn Sunday, February 4, 4-H members across Barton County gather 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 preparing 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.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. 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 8 in Great Bend.Those who receive top placings at County 4-H Club Day also have the opportunity to present their Demonstration or Illustrated Talk at the Kansas State Fair. 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: Club Day

Kansas State University agricultural economists have launched an updated online course to help farmers and ranchers develop and use financial statements more effectively in making management decisions, says Stacy Campbell, Crop Production agent with the Cottonwood District.

K-State farm analyst LaVell Winsor said the course, Finances and the Farm, allows agricultural producers to complete each lesson on their own schedule.

“The agricultural economy is swinging back to a lower margin environment, which makes it important for farmers to understand their finances to determine if they need to make changes in their operation,” Winsor said. “We hope that producers might learn how their lender looks at their financial statements, and understand ratios and how their operation benchmarks to other farms.” Registration is available online. The cost is $300 if the participant wants to earn Farm Service Agency borrower credits, or $100 for the education only.

Winsor said the online course focuses on seven key areas:

“Many farms have a younger generation that has returned to the farm,” Winsor said. “One good way to take this course is for the older and younger generation to take it together to prepare the younger generation to take over record keeping in the future.”

The instructors for the course are Winsor and K-State Research and Extension farm economist Robin Reid, who also encourage producers to consider another online course, Risk Management on the Farm, which focuses on commodity marketing, enterprise budgets, crop insurance and government programs.

“I commend LaVell and Robin for their hard work in putting together this self-paced online course for our farmers and ranchers in Kansas, and essentially across the country. Agriculture

producers can do the day to day, boots on the ground kind of work to keep their operation going. But can sometimes lack in area of financial statements and the time to commit to a course that meets for consecutive weeks,” says Campbell.

More information on these and other self-paced, online courses from K-State’s Department of Agricultural Economics is available at https://agmanager.info/events.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictKansas State University agricultural economists have launched an updated online course to help farmers and ranchers develop and use financial statements more effectively in making management decisions, says Stacy Campbell, Crop Production agent with the Cottonwood District.K-State farm analyst LaVell Winsor said the course, Finances and the Farm, allows agricultural producers to complete each lesson on their own schedule.“The agricultural economy is swinging back to a lower margin environment, which makes it important for farmers to understand their finances to determine if they need to make changes in their operation,” Winsor said. “We hope that producers might learn how their lender looks at their financial statements, and understand ratios and how their operation benchmarks to other farms.” Registration is available online. The cost is $300 if the participant wants to earn Farm Service Agency borrower credits, or $100 for the education only.Winsor said the online course focuses on seven key areas:· Record keeping.· Balance sheet.· Income statement.· Enterprise budgets.· Cash flow.· Goal setting.· Managing family living expenses.“Many farms have a younger generation that has returned to the farm,” Winsor said. “One good way to take this course is for the older and younger generation to take it together to prepare the younger generation to take over record keeping in the future.”The instructors for the course are Winsor and K-State Research and Extension farm economist Robin Reid, who also encourage producers to consider another online course, Risk Management on the Farm, which focuses on commodity marketing, enterprise budgets, crop insurance and government programs.“I commend LaVell and Robin for their hard work in putting together this self-paced online course for our farmers and ranchers in Kansas, and essentially across the country. Agricultureproducers can do the day to day, boots on the ground kind of work to keep their operation going. But can sometimes lack in area of financial statements and the time to commit to a course that meets for consecutive weeks,” says Campbell.More information on these and other self-paced, online courses from K-State’s Department of Agricultural Economics is available at https://agmanager.info/events.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: K-State releases newest ‘Finances and the Farm’ online course

By MONIQUE KOERNER Cottonwood Extension District

Debt is money you owe to another person or business. If you use loans, credit cards or behind on bills, that is debt. Debt can be complicated because sometimes you hear the terms good debt vs. bad debt. When those terms are used it is generally described as “good debt” being something that can help you reach your goals or make investments such as borrowing to further education, buy transportation or a home. Some consider other types of loans, credit cards or pawn loans “bad debt”. However, you look at it, debt always carries risk. When you owe money to someone else it also costs you money in the form of interest.

Typically, home loans and student loan debt have a smaller interest rate. However, credit cards, car loans, payday loans or auto title loans usually have much high interest rates that make it difficult to pay off the debt and carry significantly more risk. Avoiding these types of debt will be important. Alternatives to short term loans could be to negotiate for more time to pay, make sure this is a need and not a want, use lower interest rate credit cards or loans from a bank or credit union, use your own emergency fund savings, borrow from a friend or family member.

Determining your debt to income can also help you do a check on the overall health of your finances. To calculate your debt to income ratio, add your total monthly debt payment together then divide by your gross monthly income. Multiply by 100 to calculate your current debt to income ratio. Consider maintaining a debt to income ratio for all debts of 36% or less.

If that percentage is higher than 36% or higher than you would like it to be consider using a debt action plan to reduce your debt. There are a couple of strategies you can use. One method is listing your smallest debt to your largest debt and pay off the smallest ones first. The pro to this is it can be very motivating to see debt quickly disappear. The con to this method is if the large debts have large interest rates then you are paying a lot in interest. The second method is to pay highest interest rate debt first and end with your lowest interest rate. This will save you money but it also might be a long and daunting process. Since finances have a big emotional part to them staying motivated might be the key!

If you are needing help with debt you can contact a credit counselor at consumerfinance.gov

Whatever debt you have consider paying it off and creating an emergency fund so you can be your own bank rather than relying on debt. It might just lower your stress level!

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictDebt is money you owe to another person or business. If you use loans, credit cards or behind on bills, that is debt. Debt can be complicated because sometimes you hear the terms good debt vs. bad debt. When those terms are used it is generally described as “good debt” being something that can help you reach your goals or make investments such as borrowing to further education, buy transportation or a home. Some consider other types of loans, credit cards or pawn loans “bad debt”. However, you look at it, debt always carries risk. When you owe money to someone else it also costs you money in the form of interest.Typically, home loans and student loan debt have a smaller interest rate. However, credit cards, car loans, payday loans or auto title loans usually have much high interest rates that make it difficult to pay off the debt and carry significantly more risk. Avoiding these types of debt will be important. Alternatives to short term loans could be to negotiate for more time to pay, make sure this is a need and not a want, use lower interest rate credit cards or loans from a bank or credit union, use your own emergency fund savings, borrow from a friend or family member.Determining your debt to income can also help you do a check on the overall health of your finances. To calculate your debt to income ratio, add your total monthly debt payment together then divide by your gross monthly income. Multiply by 100 to calculate your current debt to income ratio. Consider maintaining a debt to income ratio for all debts of 36% or less.If that percentage is higher than 36% or higher than you would like it to be consider using a debt action plan to reduce your debt. There are a couple of strategies you can use. One method is listing your smallest debt to your largest debt and pay off the smallest ones first. The pro to this is it can be very motivating to see debt quickly disappear. The con to this method is if the large debts have large interest rates then you are paying a lot in interest. The second method is to pay highest interest rate debt first and end with your lowest interest rate. This will save you money but it also might be a long and daunting process. Since finances have a big emotional part to them staying motivated might be the key!If you are needing help with debt you can contact a credit counselor at consumerfinance.govWhatever debt you have consider paying it off and creating an emergency fund so you can be your own bank rather than relying on debt. It might just lower your stress level!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: Dealing with Debt

Wegovy, Ozempic, and Rybelsus are three popular pharmaceuticals you likely know by name due to their catchy commercials, celebrity endorsements, and social media presence. While 50% of Americans are currently trying to lose weight, interest in these drugs is at an all-time high. All of these medications are known for their weight loss effects, and they are FDA-approved. They sound too good to be true. Are they?

Wegovy is approved for weight loss while Ozempic and Rybelsus are approved for diabetes, but sometimes they are prescribed “off-label” to treat obesity. While these medications have proven to be very successful in managing diabetes and reducing obesity, some factors should be taken into consideration before you ask your doctor about them.

There are common side effects, some of which affect the gastrointestinal system. In fact, about 50% of people report regular nausea and diarrhea, but more serious outcomes have been seen in people taking the drugs long-term. These issues span from gastroparesis, bowel obstruction, and pancreatitis, to muscle loss. Since the medications are relatively new to the general population, there isn’t much information on how the drugs affect biological function years down the road. The medications are usually a lifelong commitment as studies show that people who discontinue them gain most weight back within one year. So, if these effects are evident now, what will future consequences be?

Although it is hard to know if these drugs will be considered safe in the long run, the science behind the medication is quite interesting. It could also be beneficial in finding safe weight loss methods.

Wegovy, Ozempic, and Rybelsus are semiglutides that mimic the GLP-1 hormone which prompts the body to produce insulin. This reduces blood sugar. In higher dosages, the drugs suppress appetite and slow stomach emptying. These effects prove to help people manage diabetes and lose weight. Since the drugs mimic a naturally occurring hormone, supporting the body’s production of GLP-1 can result in safe weight loss and blood sugar control.

Natural methods of supporting GLP-1 include the intake of foods that boost the secretion of the hormone. Studies report that unsaturated, omega-3 fatty acids, protein, and high-fiber foods tend to result in the highest levels of GLP-1 secretion.

Sources of unsaturated fats include avocados, almonds, walnuts, pistachios, and other nuts. Seafood like salmon, mackerel, and cod are other great sources of omega-3 fatty acids. Quality oils like olive oil and flaxseed oil are also great choices to increase your healthy fat intake.

Eating enough protein per day can also provide feelings of fullness through GLP-1 secretion. The Academy of Nutrition and Dietetics recommends that the average adult consumes at least 0.35 grams of protein per pound of body weight. Several lean proteins include chicken breast, fish, plain Greek yogurt, cottage cheese, beans, and lentils.

High-fiber foods also induce satiety through GLP-1. Specifically, soluble fiber in foods such as barley, oats, peas, beans, lentils, and apples are fermentable. This means they digest slowly, support the gut microbiome, and produce GLP-1 hours after eating.

Although there are circumstances when a prescription is necessary, using food as medicine is a promising strategy for weight loss. Creating a lifestyle with a diet high in unsaturated fat, lean protein, and fiber has the potential to impact weight, diabetes management, and quality of life without dangerous side effects.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictWegovy, Ozempic, and Rybelsus are three popular pharmaceuticals you likely know by name due to their catchy commercials, celebrity endorsements, and social media presence. While 50% of Americans are currently trying to lose weight, interest in these drugs is at an all-time high. All of these medications are known for their weight loss effects, and they are FDA-approved. They sound too good to be true. Are they?Wegovy is approved for weight loss while Ozempic and Rybelsus are approved for diabetes, but sometimes they are prescribed “off-label” to treat obesity. While these medications have proven to be very successful in managing diabetes and reducing obesity, some factors should be taken into consideration before you ask your doctor about them.There are common side effects, some of which affect the gastrointestinal system. In fact, about 50% of people report regular nausea and diarrhea, but more serious outcomes have been seen in people taking the drugs long-term. These issues span from gastroparesis, bowel obstruction, and pancreatitis, to muscle loss. Since the medications are relatively new to the general population, there isn’t much information on how the drugs affect biological function years down the road. The medications are usually a lifelong commitment as studies show that people who discontinue them gain most weight back within one year. So, if these effects are evident now, what will future consequences be?Although it is hard to know if these drugs will be considered safe in the long run, the science behind the medication is quite interesting. It could also be beneficial in finding safe weight loss methods.Wegovy, Ozempic, and Rybelsus are semiglutides that mimic the GLP-1 hormone which prompts the body to produce insulin. This reduces blood sugar. In higher dosages, the drugs suppress appetite and slow stomach emptying. These effects prove to help people manage diabetes and lose weight. Since the drugs mimic a naturally occurring hormone, supporting the body’s production of GLP-1 can result in safe weight loss and blood sugar control.Natural methods of supporting GLP-1 include the intake of foods that boost the secretion of the hormone. Studies report that unsaturated, omega-3 fatty acids, protein, and high-fiber foods tend to result in the highest levels of GLP-1 secretion.Sources of unsaturated fats include avocados, almonds, walnuts, pistachios, and other nuts. Seafood like salmon, mackerel, and cod are other great sources of omega-3 fatty acids. Quality oils like olive oil and flaxseed oil are also great choices to increase your healthy fat intake.Eating enough protein per day can also provide feelings of fullness through GLP-1 secretion. The Academy of Nutrition and Dietetics recommends that the average adult consumes at least 0.35 grams of protein per pound of body weight. Several lean proteins include chicken breast, fish, plain Greek yogurt, cottage cheese, beans, and lentils.High-fiber foods also induce satiety through GLP-1. Specifically, soluble fiber in foods such as barley, oats, peas, beans, lentils, and apples are fermentable. This means they digest slowly, support the gut microbiome, and produce GLP-1 hours after eating.Although there are circumstances when a prescription is necessary, using food as medicine is a promising strategy for weight loss. Creating a lifestyle with a diet high in unsaturated fat, lean protein, and fiber has the potential to impact weight, diabetes management, and quality of life without dangerous side effects.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: Food is Medicine, Safe Weight Loss

Are you an employer? Have you ever wondered how you could support your employees who are pregnant or have young children? During the pandemic the need for quality child care was highlighted because of how child care directly affects many aspects of a community. Difficulties with child care were also brought to the attention of communities.

Jennifer Traffis, of the Family Conservancy in Wyandotte County, leads a collaborative effort to improve child care. She wrote an article about how businesses can use the child care tax credit. This could be a way for employers to support their employees while it also benefits them. She explains the workforce connection and how child care is foundational to the health and stability of the economy. “Our economic strength relies on business, businesses rely on employees, and employees with young children rely on child care. Without child care, working families cannot fully and adequately participate in the workforce, which negatively impacts the economy and our local business sector’s bottom line.” She further explains, “The child care sector is significantly underfunded, and the business model is broken. Thus, employers are facing a workforce shortage due to the lack of reliable, affordable, quality child care options for families.”

She suggests that this problem isn’t just a family problem anymore but a community problem. When families have support from others around them then everyone wins. When businesses support their employees during their child bearing years, employers’ benefit. Employees will have improved morale and job satisfaction. The employer creates a loyal employee that feels supported. It can also attract quality employees when they offer benefits that other employers do not.

Child care tax credits are also offered to businesses that support child care efforts. More information about the child care tax credit can be found here: https://www.raisingwyco.org/take-action

If you click on Kansas Employer Child Care Tax Credit Toolkit is has an explanation on how it works at the federal and state level. Check it out!

There are many other ways employers can support their employees during pregnancy, lactation, and the early years.

1. Talk about plans and expectations early. There are laws in place to help protect this section of the population. It’s important that employees and employers have an open line of communication for both parties to express their needs and concerns.

2. Accommodate nursing mothers. Supporting nursing mothers results in a 3:1 return on investment through lower healthcare costs, employee absenteeism, turnover rates and productivity and loyalty.

3. Supporting fathers. Fathers need support to so they can be engaged with their family and balance providing financially and emotionally to his partner and children.

4. Add dependent care flexible spending accounts to your company benefits. This allows parents to save for child care with tax advantages.

5. Add a child care subsidy into your budget.

6. Implement an infants-at-work program as a low-cost child care solution and to support a positive work-life balance. Allowing mothers and babies to be together fulfills many needs. Of course, this isn’t always a solution since safety must be first. Not all industries could have infants at the workplace.

7. Expand parental leave. Allow extended, paid parental leave, including for adoptive and foster care parents.

8. Changing company policies. Set a predictable work schedule or think outside the box such as remote positions or part-time or shared schedules.

Another resources that employers could utilize to get ideas can be found here: https://childcareinkansas.com/employer-resources/ https://first1000daysks.org/familyfowardks/

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictAre you an employer? Have you ever wondered how you could support your employees who are pregnant or have young children? During the pandemic the need for quality child care was highlighted because of how child care directly affects many aspects of a community. Difficulties with child care were also brought to the attention of communities.Jennifer Traffis, of the Family Conservancy in Wyandotte County, leads a collaborative effort to improve child care. She wrote an article about how businesses can use the child care tax credit. This could be a way for employers to support their employees while it also benefits them. She explains the workforce connection and how child care is foundational to the health and stability of the economy. “Our economic strength relies on business, businesses rely on employees, and employees with young children rely on child care. Without child care, working families cannot fully and adequately participate in the workforce, which negatively impacts the economy and our local business sector’s bottom line.” She further explains, “The child care sector is significantly underfunded, and the business model is broken. Thus, employers are facing a workforce shortage due to the lack of reliable, affordable, quality child care options for families.”She suggests that this problem isn’t just a family problem anymore but a community problem. When families have support from others around them then everyone wins. When businesses support their employees during their child bearing years, employers’ benefit. Employees will have improved morale and job satisfaction. The employer creates a loyal employee that feels supported. It can also attract quality employees when they offer benefits that other employers do not.Child care tax credits are also offered to businesses that support child care efforts. More information about the child care tax credit can be found here: https://www.raisingwyco.org/take-actionIf you click on Kansas Employer Child Care Tax Credit Toolkit is has an explanation on how it works at the federal and state level. Check it out!There are many other ways employers can support their employees during pregnancy, lactation, and the early years.1. Talk about plans and expectations early. There are laws in place to help protect this section of the population. It’s important that employees and employers have an open line of communication for both parties to express their needs and concerns.2. Accommodate nursing mothers. Supporting nursing mothers results in a 3:1 return on investment through lower healthcare costs, employee absenteeism, turnover rates and productivity and loyalty.3. Supporting fathers. Fathers need support to so they can be engaged with their family and balance providing financially and emotionally to his partner and children.4. Add dependent care flexible spending accounts to your company benefits. This allows parents to save for child care with tax advantages.5. Add a child care subsidy into your budget.6. Implement an infants-at-work program as a low-cost child care solution and to support a positive work-life balance. Allowing mothers and babies to be together fulfills many needs. Of course, this isn’t always a solution since safety must be first. Not all industries could have infants at the workplace.7. Expand parental leave. Allow extended, paid parental leave, including for adoptive and foster care parents.8. Changing company policies. Set a predictable work schedule or think outside the box such as remote positions or part-time or shared schedules.Another resources that employers could utilize to get ideas can be found here: https://childcareinkansas.com/employer-resources/ https://first1000daysks.org/familyfowardks/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: Employers Supporting Child Care

When you envision retirement, positive thoughts likely bubble to the surface. You may be excited to relax, enjoy your freedom, and spend time with loved ones. However, retirement may not be exactly as it is imagined. What do I mean by this?

Erin Martinez, K-State Research and Extension specialist and associate professor of Adult Development and Aging shares her expertise:

“When you have your eyes set on retirement without a plan about how you are going to spend the time, it can be a bit of a shock and can disrupt your life by bringing about emotions about a lack of purpose.” She advises folks to not only have a financial retirement plan but also to think about what they want to accomplish in retirement.

“You don’t have to know exactly what you are going to do day-to-day, but spend time reflecting on what you value and what you want your big priorities in retirement to be,” Martinez said.

Knowing your purpose will help you move through the stages of retirement: honeymoon, disenchantment, reorientation, retirement route, and termination.

While honeymoon refers to newfound freedom, Martinez said feelings of disenchantment can follow if you haven’t found a new purpose. During the reorientation phase, folks find new activities and form a plan for their retirement years along with settling into a new routine.

Termination can refer to ending the retirement plan by going back to work, but more commonly it means that the retiree needs to reduce their involvement due to declining health.

For some, shifting from full-time work to part-time work is a fantastic strategy that allows a person to slowly transition into retirement.

Martinez advises, “Talk with your employer to see if you can step into a part-time role or see what other options there might be even if it has never been done before.”

Looking for volunteer opportunities is another excellent way to find a purpose in retirement. “Volunteer Kansas is a great website to explore when looking for ideas,” Martinez suggests.

Serving others is one way that older adults can keep themselves physically and mentally healthy while maintaining social connections.

“As you shift in retirement, you can go from volunteering at school events to helping out at the senior center. This allows you to make different friends in new spaces,” Martinez said. “Socialization is incredibly important to healthy aging.”

As part of the retirement plan, it is important to communicate with family about your plan so that children and spouses don’t make assumptions about how you are going to spend time.

Sometimes family dynamics struggle in retirement because of uncommunicated plans. If ideas don’t align, friction can occur. Martinez advises couples to talk through their retirement goals and have a clear plan of what they hope to accomplish.

She added: “Mentally preparing for retirement involves a lot of internal processing about what is most meaningful to you and what you want your retirement legacy to be.”

Taking time now to understand your goals and purpose for retirement puts you on a rewarding path that allows you to get the most out of this stage of life.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictWhen you envision retirement, positive thoughts likely bubble to the surface. You may be excited to relax, enjoy your freedom, and spend time with loved ones. However, retirement may not be exactly as it is imagined. What do I mean by this?Erin Martinez, K-State Research and Extension specialist and associate professor of Adult Development and Aging shares her expertise:“When you have your eyes set on retirement without a plan about how you are going to spend the time, it can be a bit of a shock and can disrupt your life by bringing about emotions about a lack of purpose.” She advises folks to not only have a financial retirement plan but also to think about what they want to accomplish in retirement.“You don’t have to know exactly what you are going to do day-to-day, but spend time reflecting on what you value and what you want your big priorities in retirement to be,” Martinez said.Knowing your purpose will help you move through the stages of retirement: honeymoon, disenchantment, reorientation, retirement route, and termination.While honeymoon refers to newfound freedom, Martinez said feelings of disenchantment can follow if you haven’t found a new purpose. During the reorientation phase, folks find new activities and form a plan for their retirement years along with settling into a new routine.Termination can refer to ending the retirement plan by going back to work, but more commonly it means that the retiree needs to reduce their involvement due to declining health.For some, shifting from full-time work to part-time work is a fantastic strategy that allows a person to slowly transition into retirement.Martinez advises, “Talk with your employer to see if you can step into a part-time role or see what other options there might be even if it has never been done before.”Looking for volunteer opportunities is another excellent way to find a purpose in retirement. “Volunteer Kansas is a great website to explore when looking for ideas,” Martinez suggests.Serving others is one way that older adults can keep themselves physically and mentally healthy while maintaining social connections.“As you shift in retirement, you can go from volunteering at school events to helping out at the senior center. This allows you to make different friends in new spaces,” Martinez said. “Socialization is incredibly important to healthy aging.”As part of the retirement plan, it is important to communicate with family about your plan so that children and spouses don’t make assumptions about how you are going to spend time.Sometimes family dynamics struggle in retirement because of uncommunicated plans. If ideas don’t align, friction can occur. Martinez advises couples to talk through their retirement goals and have a clear plan of what they hope to accomplish.She added: “Mentally preparing for retirement involves a lot of internal processing about what is most meaningful to you and what you want your retirement legacy to be.”Taking time now to understand your goals and purpose for retirement puts you on a rewarding path that allows you to get the most out of this stage of life.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: Plan for retirement today

A series of weed management schools will take place in northwest and north central Kansas, during the month of February, and are hosted by local K-State Research &amp; Extension county and district offices.

Controlling difficult weeds continue to be a significant challenge for producers. To address the topic of weed control, K-State Research and Extension has scheduled six regional weed control programs in February. This program has been designed to help producers and agri-business retailers to improve weed control with challenging species and weather conditions.

Feb. 12 — Beloit – 9:30 a.m. to 12:30 p.m. First Christian Church

Feb. 12 — Hays– 3 to 6 p.m. KSU Ag Research Center

Feb. 13 — Phillipsburg – 1 to 4 p.m. Phillips Co. 4-H Building

Feb. 13 — Atwood – 6 (CT) to 9:30 p.m. Rawlins Co. Fair Building

Feb. 14 — Sharon Springs – 9 a.m. to noon (MT) or 10 a.m.-1 p.m. (CT), CAB Building, Wallace Co. Fairgrounds

Feb. 14 — Leoti – 3 to 6 p.m. (CT) Wichita Co. Community Building

The schools will be presented by speakers from Kansas State University, Sarah Lancaster, K-State Extension Weed specialist, along with local Extension Agents. Topics will include a Weed Management Update, Do you know your adjuvants and a spray table demonstration along with Know your KSU Weed Chemical Book and a question and answer session. So be sure and bring all your questions with you!

Three credit hours for 1A certification along with CCA credits have been applied for.

Meals may be served at the locations. Simply check with the local Extension office in that location. There is no cost for the schools, however, pre-registration is requested by Friday, Feb. 9 for all meetings either online at www.northwest.ksu.edu/events or call your local Extension Office.

There will be a free meal served at the Hays location, please RSVP with link above or call us at 785-628-9430 by Friday, February 9.

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/2023/12/1703104778518.jpeg" alt="File photo" />
 <figcaption>File photo</figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictA series of weed management schools will take place in northwest and north central Kansas, during the month of February, and are hosted by local K-State Research &amp; Extension county and district offices.Controlling difficult weeds continue to be a significant challenge for producers. To address the topic of weed control, K-State Research and Extension has scheduled six regional weed control programs in February. This program has been designed to help producers and agri-business retailers to improve weed control with challenging species and weather conditions.The schools schedule is as follows:Feb. 12 — Beloit – 9:30 a.m. to 12:30 p.m. First Christian ChurchFeb. 12 — Hays– 3 to 6 p.m. KSU Ag Research CenterFeb. 13 — Phillipsburg – 1 to 4 p.m. Phillips Co. 4-H BuildingFeb. 13 — Atwood – 6 (CT) to 9:30 p.m. Rawlins Co. Fair BuildingFeb. 14 — Sharon Springs – 9 a.m. to noon (MT) or 10 a.m.-1 p.m. (CT), CAB Building, Wallace Co. FairgroundsFeb. 14 — Leoti – 3 to 6 p.m. (CT) Wichita Co. Community BuildingThe schools will be presented by speakers from Kansas State University, Sarah Lancaster, K-State Extension Weed specialist, along with local Extension Agents. Topics will include a Weed Management Update, Do you know your adjuvants and a spray table demonstration along with Know your KSU Weed Chemical Book and a question and answer session. So be sure and bring all your questions with you!Three credit hours for 1A certification along with CCA credits have been applied for.Meals may be served at the locations. Simply check with the local Extension office in that location. There is no cost for the schools, however, pre-registration is requested by Friday, Feb. 9 for all meetings either online at www.northwest.ksu.edu/events or call your local Extension Office.There will be a free meal served at the Hays location, please RSVP with link above or call us at 785-628-9430 by Friday, February 9.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: K-State Weed Management Schools scheduled for Feb. 12-14

By BECKY KISER Hays Post

The January weather has been a mixed bag for local agriculture producers.

"The cattle guys are really the ones that are impacted, of course," said Stacy Campbell, Cottonwood Extension District agriculture agent for Ellis and Barton counties. "I think they're faring OK."

He said some ranchers had cattle still out feeding on crop stalks when the extremely cold temperatures and snow hit a little more than two weeks ago.&nbsp;

"But I heard them say, 'We got to get them home.' So, I think everybody got them home and off stalks. They do that during the winter because it's calving time, too," Campbell said.

"I think everybody's in pretty good shape, and we love the moisture, so I haven't heard anybody complaining. It's just going to get a little messy and muddy for a while."

Hays received almost 9 inches of snow on Jan. 8 and 9, according to the National Weather Service in Dodge City. The storm started with rainfall. Another 2 inches of snow fell on Jan. 15 as a <a href="https://hayspost.com/posts/08cd4ea9-5055-4f85-bc35-c443126638d7">record overnight low</a> of -14 degrees was set.

Temperatures have been well below freezing for most days since the beginning of the year. On Wednesday, 1 to 2 inches of snow still remained on the ground, as officially measured at the K-State Agricultural Center on the south edge of Hays.

"Overall, the moisture has been great," Campbell said. "We need more of it, of course. A lot of the ponds dried up last year, so that's still a big question, but hopefully, we'll get some spring rains.

"Right now, we should get off to a good start this early spring."&nbsp;

That's good news for local wheat farmers.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2024/1/1706112542012.jpeg" alt="Photo courtesy Kansas State Research and Extension" />
 <figcaption>Photo courtesy Kansas State Research and Extension</figcaption>
 </figure>By BECKY KISER Hays PostThe January weather has been a mixed bag for local agriculture producers."The cattle guys are really the ones that are impacted, of course," said Stacy Campbell, Cottonwood Extension District agriculture agent for Ellis and Barton counties. "I think they're faring OK."He said some ranchers had cattle still out feeding on crop stalks when the extremely cold temperatures and snow hit a little more than two weeks ago.&nbsp;<div><iframe title="Cottonwood Extension plans producer events" allowtransparency="true" height="150" width="100%" style="border: none; min-width: min(100%, 430px);height:150px;" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?i=ur6sr-155ed80-pb&from=pb6admin&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&logo_link=podcast_page&btn-skin=60a0c8&size=315" loading="lazy"></iframe><iframe title="Cottonwood Extension plans producer events" allowtransparency="true" height="150" width="100%" style="border: none; min-width: min(100%, 430px);height:150px;" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?i=ur6sr-155ed80-pb&from=pb6admin&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&logo_link=podcast_page&btn-skin=60a0c8&size=315" loading="lazy"></iframe></div>"But I heard them say, 'We got to get them home.' So, I think everybody got them home and off stalks. They do that during the winter because it's calving time, too," Campbell said."I think everybody's in pretty good shape, and we love the moisture, so I haven't heard anybody complaining. It's just going to get a little messy and muddy for a while."Hays received almost 9 inches of snow on Jan. 8 and 9, according to the National Weather Service in Dodge City. The storm started with rainfall. Another 2 inches of snow fell on Jan. 15 as a <a href="https://hayspost.com/posts/08cd4ea9-5055-4f85-bc35-c443126638d7">record overnight low</a> of -14 degrees was set. Temperatures have been well below freezing for most days since the beginning of the year. On Wednesday, 1 to 2 inches of snow still remained on the ground, as officially measured at the K-State Agricultural Center on the south edge of Hays."Overall, the moisture has been great," Campbell said. "We need more of it, of course. A lot of the ponds dried up last year, so that's still a big question, but hopefully, we'll get some spring rains."Right now, we should get off to a good start this early spring."&nbsp;That's good news for local wheat farmers.&nbsp;Records at the research center show the 154-year cumulative average of January moisture in Hays is 0.45. As of Thursday, Hays had received 1.21 inches of precipitation.<figure>
 <img src="https://media.eaglewebservices.com/public/2024/1/1706195701548.png" alt="Kansas drought report for Jan. 25. Most of Ellis County still remains in moderate drought despite higher than average precipitation so far in January. U.S. Drought Monitor" />
 <figcaption>Kansas drought report for Jan. 25. Most of Ellis County still remains in moderate drought despite higher than average precipitation so far in January. U.S. Drought Monitor</figcaption>
 </figure>All of Ellis County was reported to be out of extreme drought for the first time in months as of the Jan. 12 report from the U.S. Drought Monitor.&nbsp; However, most of the county still remains in moderate drought according to the Jan. 25 report.&nbsp;