By KARISSA WINKEL Cottonwood Extension District

Farmer’s market season has arrived, and if you’re anything like me, strolling past vendors with an array of fresh produce and homemade goods is a refreshing way to shop. Fresh fruits and vegetables, local honey, and canned goods are just a few products that draw me to the market, but there are multiple reasons why shopping at the farmer’s market is a good choice for the entire community.

· Fresh produce. Locally grown fruits and vegetables are often picked later, full of color, and packed with nutrients. Compared to produce picked thousands of miles away, local foods are harvested at peak ripeness. This can contribute to nutrient-dense produce that is full of flavor! If you or a loved one is picky when it comes to vegetables, experimenting with farm fresh produce is a great way to reintroduce foods that may taste better than superstore options.

· Support the local economy. When you shop at the farmer’s market, your money stays in the community. You support small businesses and the vendors who work to provide such valuable goods.

· Safer food. Produce is typically sustainably grown, and consumers can learn about farming methods. If you are concerned about the use of pesticides and herbicides, the opportunity to ask questions may give you peace of mind. Plus, food from the farmer’s market can be a safer option while mass disease outbreaks are more likely to occur in industrial settings.

· Cultivate healthy behaviors. Taking children to the market can spark interest in healthy eating behaviors and teach them how food is grown. Exposure to the farmer’s market can inspire children (and adults) to make new foods, create a handmade craft, or plant a garden.

Now that you’re ambitious to shop local, make sure to stop by the Great Bend Summer Street Stroll Market at Jack Kilby Square on Thursdays from 4-7 pm. Fresh produce, honey, art, and handmade crafts are the focus of this market, and local vendors are available from May to October. Or, if you’re in the Hays area, stop by 110 E 10th St. on Saturday mornings from 7:30- 11 am. Customers can shop for weekly groceries, find unique gifts made by local artisans, and enjoy musical talents.

The Senior Nutrition Farmer’s Market Program is available in both locations. Those 60 and older can receive vouchers to purchase produce from participating vendors. Contact the Barton County Health Department or the Cottonwood Extension office in Hays to see if you qualify.

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 DistrictFarmer’s market season has arrived, and if you’re anything like me, strolling past vendors with an array of fresh produce and homemade goods is a refreshing way to shop. Fresh fruits and vegetables, local honey, and canned goods are just a few products that draw me to the market, but there are multiple reasons why shopping at the farmer’s market is a good choice for the entire community.· Fresh produce. Locally grown fruits and vegetables are often picked later, full of color, and packed with nutrients. Compared to produce picked thousands of miles away, local foods are harvested at peak ripeness. This can contribute to nutrient-dense produce that is full of flavor! If you or a loved one is picky when it comes to vegetables, experimenting with farm fresh produce is a great way to reintroduce foods that may taste better than superstore options.· Support the local economy. When you shop at the farmer’s market, your money stays in the community. You support small businesses and the vendors who work to provide such valuable goods.· Safer food. Produce is typically sustainably grown, and consumers can learn about farming methods. If you are concerned about the use of pesticides and herbicides, the opportunity to ask questions may give you peace of mind. Plus, food from the farmer’s market can be a safer option while mass disease outbreaks are more likely to occur in industrial settings.· Cultivate healthy behaviors. Taking children to the market can spark interest in healthy eating behaviors and teach them how food is grown. Exposure to the farmer’s market can inspire children (and adults) to make new foods, create a handmade craft, or plant a garden.Now that you’re ambitious to shop local, make sure to stop by the Great Bend Summer Street Stroll Market at Jack Kilby Square on Thursdays from 4-7 pm. Fresh produce, honey, art, and handmade crafts are the focus of this market, and local vendors are available from May to October. Or, if you’re in the Hays area, stop by 110 E 10th St. on Saturday mornings from 7:30- 11 am. Customers can shop for weekly groceries, find unique gifts made by local artisans, and enjoy musical talents.The Senior Nutrition Farmer’s Market Program is available in both locations. Those 60 and older can receive vouchers to purchase produce from participating vendors. Contact the Barton County Health Department or the Cottonwood Extension office in Hays to see if you qualify.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: Farmer’s market season, shop local

By STACY CAMPBELL Cottonwood Extension District

Two weeks ago, my newspaper article was on performance of N-fixing products in crop production. N-Fixing organisms, usually species of bacteria, have the ability to ‘fix’ nitrogen (N) from the atmosphere where it is abundant as N2 gas, and convert it to plant available N. Legumes such as soybeans, and alfalfa are able to do this.

Lately, biological-based products have been marketed to enhance crop production. One class of products essentially consists of seed inoculants whose marketers claim they will either infect the seed, which enables them to perform N-Fixation functions similar to Rhizobia in legumes, or to inhabit the immediate soil outside the root (the rhizosphere) and use plant-root exudates as food-stuffs, enabling the N-fixing organisms to fix N from the air.

Trials to determine the yield benefit from one or more of these products added to different rates of N fertilizer were conducted by researchers from most of the land-grant universities in the North Central Region of the U.S. through the 2022 growing season to determine their possible value to farmers. If you missed that article go to Hays or Great Bend Post and type my name into search posts.

One of the results of publishing the compilation of research trials has been an opening of communication by the lead author with other startups of N-fixing organisms in the US and in Europe. The author has visited with representatives and scientists from these industries, and has discussed with them what might be done to improve their chances in the marketplace when they decide the product is ready to sell. The discussions always settled on four points. The N-fixing bacteria are living organisms:

The organisms need to be kept alive through transportation and storage intervals between manufacturer, shipper, warehouses, distributor, dealer, and finally on farm storage before use. There should be a method of analysis developed to determine whether the organism is alive and functioning in the soil/plant after application. The organism should be able to ‘win a war’ with other native microorganisms in order to survive and perform its function. The organism should be adapted to variable moisture, variable soil pH and variable soil salts in order to perform its function.

Although the firms that manufacture these products were convinced that when the product left the point of manufacture, that the organisms are alive, they all are concerned of the viability by the time they reached the point of field application.

Presently, according to industry people that the author of the research compilation has visited with, there are no quick assays or analyses available to determine whether the organisms in the container, in the soil or plant are alive and functioning in the manner they need to function to benefit the end- user. These tests need to be developed to support the product and provide confidence to the farmer that the product is performing.

To date, land-grant researchers associated with the Committee of Specialized Soil Amendments and Products, Growth Stimulants, and Soil Fertility Management Programs have found a low frequency of N fertilizer rate replacement from the application of commercial N-Fixing bacterial products to corn. It is possible that future related products might be beneficial if manufacturers consider ways to maintain viability of the organisms from point of production to point of field application, are able to assay organism activity in the field, and screen organisms for their ability to compete with other soil organisms and remain active in a wide range of possible soil environments.

Farmers should strive to be curious regarding new products, but also to be skeptical; testing products of interest in replicated trials on their farms.

If you would like to discuss or have questions on how to conduct replicated trials on your farms, feel free to give me a call 785-628-9430.

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 DistrictTwo weeks ago, my newspaper article was on performance of N-fixing products in crop production. N-Fixing organisms, usually species of bacteria, have the ability to ‘fix’ nitrogen (N) from the atmosphere where it is abundant as N2 gas, and convert it to plant available N. Legumes such as soybeans, and alfalfa are able to do this.Lately, biological-based products have been marketed to enhance crop production. One class of products essentially consists of seed inoculants whose marketers claim they will either infect the seed, which enables them to perform N-Fixation functions similar to Rhizobia in legumes, or to inhabit the immediate soil outside the root (the rhizosphere) and use plant-root exudates as food-stuffs, enabling the N-fixing organisms to fix N from the air.Trials to determine the yield benefit from one or more of these products added to different rates of N fertilizer were conducted by researchers from most of the land-grant universities in the North Central Region of the U.S. through the 2022 growing season to determine their possible value to farmers. If you missed that article go to Hays or Great Bend Post and type my name into search posts.One of the results of publishing the compilation of research trials has been an opening of communication by the lead author with other startups of N-fixing organisms in the US and in Europe. The author has visited with representatives and scientists from these industries, and has discussed with them what might be done to improve their chances in the marketplace when they decide the product is ready to sell. The discussions always settled on four points. The N-fixing bacteria are living organisms:The organisms need to be kept alive through transportation and storage intervals between manufacturer, shipper, warehouses, distributor, dealer, and finally on farm storage before use. There should be a method of analysis developed to determine whether the organism is alive and functioning in the soil/plant after application. The organism should be able to ‘win a war’ with other native microorganisms in order to survive and perform its function. The organism should be adapted to variable moisture, variable soil pH and variable soil salts in order to perform its function.Although the firms that manufacture these products were convinced that when the product left the point of manufacture, that the organisms are alive, they all are concerned of the viability by the time they reached the point of field application.Presently, according to industry people that the author of the research compilation has visited with, there are no quick assays or analyses available to determine whether the organisms in the container, in the soil or plant are alive and functioning in the manner they need to function to benefit the end- user. These tests need to be developed to support the product and provide confidence to the farmer that the product is performing.To date, land-grant researchers associated with the Committee of Specialized Soil Amendments and Products, Growth Stimulants, and Soil Fertility Management Programs have found a low frequency of N fertilizer rate replacement from the application of commercial N-Fixing bacterial products to corn. It is possible that future related products might be beneficial if manufacturers consider ways to maintain viability of the organisms from point of production to point of field application, are able to assay organism activity in the field, and screen organisms for their ability to compete with other soil organisms and remain active in a wide range of possible soil environments.Farmers should strive to be curious regarding new products, but also to be skeptical; testing products of interest in replicated trials on their farms.If you would like to discuss or have questions on how to conduct replicated trials on your farms, feel free to give me a call 785-628-9430.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: Performance of N-Fixing products in crop production conclusions

By MICHELLE BERAN Cottonwood Extension District

This past week, Tamara and I had the opportunity to take seven Cottonwood 4-H Youth to Discovery Days at K-State. This three-day event lets 4-H youth from 13-18 explore career ideas, expand project knowledge, and experience navigating campus for a variety of classes. Additionally, they experience staying in the dorms and meals at the dining center. It is a great time to meet new friends, catch up with 4-H members from across the state, and have fun!

For the past few years, a special event has been scheduled to coincide with Discovery Days. Emerald Circle recognizes the top project record in each of the 4-H project categories. A special reception is held for award winners and their families along with Kansas 4-H Foundation donors. Following the reception, all of the Discovery Day participants are invited to celebrate the award winners and hear an address focused on leadership.

Project records are an important part of 4-H learning opportunities and progress from evaluation at a local level to regional competition. From the regional competition, one record book from each project area is promoted to state competition so the quality level of these project records is very high!

Jonas Kern is a member of the Ellinwood Energizers 4-H Club and is the state project award winner for the Wildlife project. Evaluators at every level were very impressed with his level of activity and leadership across this project. As a Kansas 4-H Project Award winner, Jonas is invited to attend the 2024 National 4-H Congress to be held in Atlanta GA in November.

Jonas is a 10-year 4-H member and involved in a wide variety of projects from meat goats to fiber arts to leadership to, of course, wildlife! His parents are Joseph and Amanda Kern and his siblings are Russell and Maggie. Please join me in congratulating Jonas on this excellent accomplishment!

Keep learning. Keep showing grace and kindness!

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/2022/11/1668179500533.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By MICHELLE BERAN Cottonwood Extension DistrictThis past week, Tamara and I had the opportunity to take seven Cottonwood 4-H Youth to Discovery Days at K-State. This three-day event lets 4-H youth from 13-18 explore career ideas, expand project knowledge, and experience navigating campus for a variety of classes. Additionally, they experience staying in the dorms and meals at the dining center. It is a great time to meet new friends, catch up with 4-H members from across the state, and have fun!For the past few years, a special event has been scheduled to coincide with Discovery Days. Emerald Circle recognizes the top project record in each of the 4-H project categories. A special reception is held for award winners and their families along with Kansas 4-H Foundation donors. Following the reception, all of the Discovery Day participants are invited to celebrate the award winners and hear an address focused on leadership.Project records are an important part of 4-H learning opportunities and progress from evaluation at a local level to regional competition. From the regional competition, one record book from each project area is promoted to state competition so the quality level of these project records is very high!Jonas Kern is a member of the Ellinwood Energizers 4-H Club and is the state project award winner for the Wildlife project. Evaluators at every level were very impressed with his level of activity and leadership across this project. As a Kansas 4-H Project Award winner, Jonas is invited to attend the 2024 National 4-H Congress to be held in Atlanta GA in November.Jonas is a 10-year 4-H member and involved in a wide variety of projects from meat goats to fiber arts to leadership to, of course, wildlife! His parents are Joseph and Amanda Kern and his siblings are Russell and Maggie. Please join me in congratulating Jonas on this excellent accomplishment!Keep learning. Keep showing grace and kindness!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: Emerald circle

By KARISSA WINKEL Cottonwood Extension District

Have you ever considered yourself a caregiver? Have you looked after someone suffering a disability, illness, or injury? Have you raised children? If the answer is ‘yes,’ to any of these, you have played an invaluable role as a caregiver.

As you probably know, caregivers help with daily activities such as dressing, cooking, managing health concerns, and providing priceless emotional support.

With aging populations, an increase in chronic disease, and rising dementia rates, the need for caregivers is growing rapidly. In today’s world, many caregivers go unnoticed while balancing multiple responsibilities. For example, caregivers often fulfill various roles as employees, parents, and spouses. While responding to demands in other areas of life, taking on the title of “caregiver” can be another full-time commitment. This can lead to exhaustion and burnout. However, a person can’t effectively pour into others until they fill their own cup.

This is why caregivers must practice self-care, and for this same reason, A Different Mindset Association was formed in Hays, Kansas. This group came together as individual caregivers, seeking ways to support others facing similar challenges. Specifically, the association recognizes the need for respite care among those with dementia-related diseases and aims to provide education, network resources, and promote awareness about dementia. Currently, the group hosts caregiver support group meetings via Zoom and provides an in-person option at The Center for Health Improvement in Hays, Ks.

As a former caregiver, Co-founder, Micki Armstrong, shares her advice, “Self-care is a very important aspect of caregiving. Make sure that you’re taking care of yourself because statistics show that sometimes the caregiver falls ill or even dies before the person that they’re caring for does. So, it’s important that you have a support system that you exercise and that you give yourself a break. Find some respite care, because if you don’t, it will affect your health.”

A Different Mindset Association plans to launch respite services for caregivers soon. In the meantime, they will host an event, “A Polka Night to Remember,” that the whole family can enjoy. The group hopes to alleviate stress for caregivers and provide entertainment for all generations. It will take place on Saturday, June 8th from 6:00-10:30 pm at the VFW in Victoria, KS. All money raised will stay local to fund Dementia and Alzheimer’s Programs along with Caregiver Support in Ellis County and surrounding areas. Enjoy Polka music by Karl Meis, a dinner buffet by Brenton Hoffman Catering, a cash bar, door prizes, and a raffle for a quarter-side processed beef donated by VJS Polled Herefords and the Brian Staab family. Tickets are available at A Different Mindset Association’s website or call 785-269-1928.

According to the Alzheimer’s Association, “More than 11 million Americans provide unpaid care for a family member or friend with dementia, a contribution to the nation valued at nearly $340 billion.”

The role of a caregiver is significant. It is explained by some as “the most rewarding job,” yet it is highly demanding. Support A Different Mindset Association and our invaluable caregivers by joining them for “A Polka Night to Remember” on Saturday, June 8th.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictHave you ever considered yourself a caregiver? Have you looked after someone suffering a disability, illness, or injury? Have you raised children? If the answer is ‘yes,’ to any of these, you have played an invaluable role as a caregiver.As you probably know, caregivers help with daily activities such as dressing, cooking, managing health concerns, and providing priceless emotional support.With aging populations, an increase in chronic disease, and rising dementia rates, the need for caregivers is growing rapidly. In today’s world, many caregivers go unnoticed while balancing multiple responsibilities. For example, caregivers often fulfill various roles as employees, parents, and spouses. While responding to demands in other areas of life, taking on the title of “caregiver” can be another full-time commitment. This can lead to exhaustion and burnout. However, a person can’t effectively pour into others until they fill their own cup.This is why caregivers must practice self-care, and for this same reason, A Different Mindset Association was formed in Hays, Kansas. This group came together as individual caregivers, seeking ways to support others facing similar challenges. Specifically, the association recognizes the need for respite care among those with dementia-related diseases and aims to provide education, network resources, and promote awareness about dementia. Currently, the group hosts caregiver support group meetings via Zoom and provides an in-person option at The Center for Health Improvement in Hays, Ks.As a former caregiver, Co-founder, Micki Armstrong, shares her advice, “Self-care is a very important aspect of caregiving. Make sure that you’re taking care of yourself because statistics show that sometimes the caregiver falls ill or even dies before the person that they’re caring for does. So, it’s important that you have a support system that you exercise and that you give yourself a break. Find some respite care, because if you don’t, it will affect your health.”A Different Mindset Association plans to launch respite services for caregivers soon. In the meantime, they will host an event, “A Polka Night to Remember,” that the whole family can enjoy. The group hopes to alleviate stress for caregivers and provide entertainment for all generations. It will take place on Saturday, June 8th from 6:00-10:30 pm at the VFW in Victoria, KS. All money raised will stay local to fund Dementia and Alzheimer’s Programs along with Caregiver Support in Ellis County and surrounding areas. Enjoy Polka music by Karl Meis, a dinner buffet by Brenton Hoffman Catering, a cash bar, door prizes, and a raffle for a quarter-side processed beef donated by VJS Polled Herefords and the Brian Staab family. Tickets are available at A Different Mindset Association’s website or call 785-269-1928.According to the Alzheimer’s Association, “More than 11 million Americans provide unpaid care for a family member or friend with dementia, a contribution to the nation valued at nearly $340 billion.”The role of a caregiver is significant. It is explained by some as “the most rewarding job,” yet it is highly demanding. Support A Different Mindset Association and our invaluable caregivers by joining them for “A Polka Night to Remember” on Saturday, June 8th.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: Self-care for the caregiver

By MONIQUE KOERNER Cottonwood Extension District

Physical activity has many benefits. Walking, running, biking, swimming, lifting weights, playing sports, and moving more can add years to your life. Physical activity can improve your health, mood, and energy levels. But sometimes, the inspiration to get moving may be lacking. That’s when friends, family, and other social connections can help.

Research has shown that connecting with others, called social support, can help us get active and make changes to improve our health. Other people can help us start, continue, or increase how much we move. They can also help us make physical activity a habit.

There are many different types of social support. Social support doesn’t only include people you already know. It can include groups that help get you moving, like walking or hiking clubs. It can also mean going to exercise classes, whether in person or online. There are even social media communities that provide social support for exercise.

Social support can help people of all ages and abilities get more physical activity, even those with chronic (long-lasting) health problems.

Social support can make physical activity more fun and inviting. And being active is an important goal for just about everyone.

Regular physical activity can reduce the risk of serious health conditions. These include heart disease, stroke, diabetes, and cancer. Activity can boost brain health, improve sleep, and more.

Yet most American adults do not get the recommended amounts of physical activity. That’s at least two and a half hours of moderate activity, such as brisk walking, each week. Muscle-strengthening activities, like lifting weights, are also recommended at least twice a week.

Getting in that much activity might seem challenging. Any amount of physical activity is better than none. Even short bursts of activity throughout the day can be helpful, like 5 or 10 minutes at a time.

Companionship is a huge part of being active because being with someone can make physical activity more enjoyable. It can provide encouragement that keeps you going. And research has

found that social support can increase self-efficacy, which is the feeling that you can do something and be successful.

Finding physical activity you enjoy is often key to success. If you don’t enjoy it, it’ll be hard to make it into a daily or weekly habit.

Planning with someone and sticking to it can be especially helpful. Agree to meet at certain times to get active together. Or agree to check in with each other regularly at specific times. You can share successes and struggles.

If you plan to be active with a friend or family member, you’re more likely to keep that commitment. You’ll meet with them as promised and it helps keep you accountable.

Research shows that interacting with others can also help you to set and meet goals. People can help each other be physically active even if they’re not exercising together. And it can help if you make it fun. One NIH-supported study found that a game-based approach helped people get active after hospital discharge. Study participants wore a step-tracking device. They received game points and positive feedback for meeting step goals. Each also chose a supportive partner, like a friend or family member, to help keep them accountable. The partners received email updates on participants’ progress. They also provided encouragement.

By the end of 12 weeks, people who had higher social engagement had a significant increase in daily steps. A follow-up study is underway to see if an online coach can boost activity even more.

Certain groups of people have specific barriers that can keep them from getting active. For instance, older adults who’ve had a major health event like a heart attack may have anxiety or concerns about being physically active. Yet activity is so important for their health and recovery.

People with serious health conditions often have worries that keep them from getting active. They may avoid going to the gym because they feel embarrassed that they’re not able to do what other people can do. But being part of a group can have a positive impact. There’s something powerful about the shared experience. They see others who have a similar medical issue who are now able to exercise. It sets an example: If they can do it, I can do that too.

· Build your network. Find a group for people with shared interests, like a walking, hiking, dancing, or biking club.

· Make a shared routine. Commit to a walking schedule with a neighbor, family member, or friend.

· Be accountable. Share your physical activity goals with people you trust. Ask for their support.

· Take a class. Try a yoga, tai chi, or fitness class with a friend. You can even take a virtual class online with a friend in another town.

· Join a team. Look for local softball, soccer, or other sports teams.

· Family activity. Join your kids for a bike ride or throw a ball around before starting on homework or chores.

· Get dancing. Go to a local dance, take dance classes, or dance with family at home.

· Move more at work. Join worksite wellness and walking groups.

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="" />
 <figcaption></figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictPhysical activity has many benefits. Walking, running, biking, swimming, lifting weights, playing sports, and moving more can add years to your life. Physical activity can improve your health, mood, and energy levels. But sometimes, the inspiration to get moving may be lacking. That’s when friends, family, and other social connections can help.Research has shown that connecting with others, called social support, can help us get active and make changes to improve our health. Other people can help us start, continue, or increase how much we move. They can also help us make physical activity a habit.There are many different types of social support. Social support doesn’t only include people you already know. It can include groups that help get you moving, like walking or hiking clubs. It can also mean going to exercise classes, whether in person or online. There are even social media communities that provide social support for exercise.Social support can help people of all ages and abilities get more physical activity, even those with chronic (long-lasting) health problems.The More the MerrierSocial support can make physical activity more fun and inviting. And being active is an important goal for just about everyone.Regular physical activity can reduce the risk of serious health conditions. These include heart disease, stroke, diabetes, and cancer. Activity can boost brain health, improve sleep, and more.Yet most American adults do not get the recommended amounts of physical activity. That’s at least two and a half hours of moderate activity, such as brisk walking, each week. Muscle-strengthening activities, like lifting weights, are also recommended at least twice a week.Getting in that much activity might seem challenging. Any amount of physical activity is better than none. Even short bursts of activity throughout the day can be helpful, like 5 or 10 minutes at a time.Companionship is a huge part of being active because being with someone can make physical activity more enjoyable. It can provide encouragement that keeps you going. And research hasfound that social support can increase self-efficacy, which is the feeling that you can do something and be successful.Finding physical activity you enjoy is often key to success. If you don’t enjoy it, it’ll be hard to make it into a daily or weekly habit.Plan TogetherPlanning with someone and sticking to it can be especially helpful. Agree to meet at certain times to get active together. Or agree to check in with each other regularly at specific times. You can share successes and struggles.If you plan to be active with a friend or family member, you’re more likely to keep that commitment. You’ll meet with them as promised and it helps keep you accountable.Research shows that interacting with others can also help you to set and meet goals. People can help each other be physically active even if they’re not exercising together. And it can help if you make it fun. One NIH-supported study found that a game-based approach helped people get active after hospital discharge. Study participants wore a step-tracking device. They received game points and positive feedback for meeting step goals. Each also chose a supportive partner, like a friend or family member, to help keep them accountable. The partners received email updates on participants’ progress. They also provided encouragement.By the end of 12 weeks, people who had higher social engagement had a significant increase in daily steps. A follow-up study is underway to see if an online coach can boost activity even more.Overcoming ObstaclesCertain groups of people have specific barriers that can keep them from getting active. For instance, older adults who’ve had a major health event like a heart attack may have anxiety or concerns about being physically active. Yet activity is so important for their health and recovery.People with serious health conditions often have worries that keep them from getting active. They may avoid going to the gym because they feel embarrassed that they’re not able to do what other people can do. But being part of a group can have a positive impact. There’s something powerful about the shared experience. They see others who have a similar medical issue who are now able to exercise. It sets an example: If they can do it, I can do that too.Get Moving With Others· Build your network. Find a group for people with shared interests, like a walking, hiking, dancing, or biking club.· Make a shared routine. Commit to a walking schedule with a neighbor, family member, or friend.· Be accountable. Share your physical activity goals with people you trust. Ask for their support.· Take a class. Try a yoga, tai chi, or fitness class with a friend. You can even take a virtual class online with a friend in another town.· Join a team. Look for local softball, soccer, or other sports teams.· Family activity. Join your kids for a bike ride or throw a ball around before starting on homework or chores.· Get dancing. Go to a local dance, take dance classes, or dance with family at home.· Move more at work. Join worksite wellness and walking groups.Source: NIH News in HealthMonique 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: Get active together

We all know that relationships are an important part of life, but they are more impactful than we give them credit for. Dependable family members, stress-relieving friendships, and supportive coworkers bring color to life. These connections even support healthy behaviors, enhance mental health, and bolster brain function.

Who would have thought that relationships could have such a large stake in physical health? When we think about ways to improve well-being, many of us envision a leafy green salad, not a game of cards. However, the people we surround ourselves with (or don’t) have a larger role than we imagine.

First, quality connections give us purpose. If you’ve heard of the Blue Zones, you likely know the term “ikigai” that Okinawan centurions use to describe their purpose in life. In this culture, people have a distinct reason for waking up each morning, and for many, ikigai revolves around loved ones. Whether it is providing for children, caring for parents, or spending time with friends, what a person can give, adds meaning to life. This sense of purpose provides a deep understanding of the big picture which fuels optimism and resilience that strengthens mental health. People with a strong ikigai, are also more likely to prioritize healthy behaviors so they can achieve their ultimate purpose.

Relationships not only give meaning to life, they can provide a mental workout. Engaging in social activities stimulate various regions of the brain by strengthening neural circuits, producing hormones, and increasing connectivity. Social butterflies are more likely to have good cognition and memory while isolated people have a 50% increased risk of developing dementia. Just like physical exercise is good for the body, socialization is a workout for the brain.

A sense of community can give meaning to life, encourage healthy behaviors, and protect the brain. It can also support the immune system and strengthen the heart! So, how can you enrich your relationships?

1. Be curious. Take an interest in others and ask lots of questions. This opens up a door for conversation and lets others know you care about them. When you are curious, you may realize how much you have in common with others.

2. Practice generosity. We can’t control how people engage with us, but practicing the golden rule can help others reciprocate generosity in time and kindness.

3. Listen to understand. Sometimes we engage in conversation only to hear ourselves talk. Instead of trying to prove a point, slowing down and listening intently to what another has to say provides an atmosphere for connection. It also is a great way to learn through others' experiences.

4. Check in often. Creating lasting relationships takes time and effort. The more you engage with a person, the stronger your bond can grow. Be sure to schedule regular gatherings and phone calls to strengthen your social circle.

Relationships are a valuable part of life and the proof is evident. Investing in others provides physical benefits, strengthens mental well-being, and provides a sense of purpose. Taking an interest in our social fitness not only supports others, but it sustains physical health and happiness.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictWe all know that relationships are an important part of life, but they are more impactful than we give them credit for. Dependable family members, stress-relieving friendships, and supportive coworkers bring color to life. These connections even support healthy behaviors, enhance mental health, and bolster brain function.Who would have thought that relationships could have such a large stake in physical health? When we think about ways to improve well-being, many of us envision a leafy green salad, not a game of cards. However, the people we surround ourselves with (or don’t) have a larger role than we imagine.First, quality connections give us purpose. If you’ve heard of the Blue Zones, you likely know the term “ikigai” that Okinawan centurions use to describe their purpose in life. In this culture, people have a distinct reason for waking up each morning, and for many, ikigai revolves around loved ones. Whether it is providing for children, caring for parents, or spending time with friends, what a person can give, adds meaning to life. This sense of purpose provides a deep understanding of the big picture which fuels optimism and resilience that strengthens mental health. People with a strong ikigai, are also more likely to prioritize healthy behaviors so they can achieve their ultimate purpose.Relationships not only give meaning to life, they can provide a mental workout. Engaging in social activities stimulate various regions of the brain by strengthening neural circuits, producing hormones, and increasing connectivity. Social butterflies are more likely to have good cognition and memory while isolated people have a 50% increased risk of developing dementia. Just like physical exercise is good for the body, socialization is a workout for the brain.A sense of community can give meaning to life, encourage healthy behaviors, and protect the brain. It can also support the immune system and strengthen the heart! So, how can you enrich your relationships?1. Be curious. Take an interest in others and ask lots of questions. This opens up a door for conversation and lets others know you care about them. When you are curious, you may realize how much you have in common with others.2. Practice generosity. We can’t control how people engage with us, but practicing the golden rule can help others reciprocate generosity in time and kindness.3. Listen to understand. Sometimes we engage in conversation only to hear ourselves talk. Instead of trying to prove a point, slowing down and listening intently to what another has to say provides an atmosphere for connection. It also is a great way to learn through others' experiences.4. Check in often. Creating lasting relationships takes time and effort. The more you engage with a person, the stronger your bond can grow. Be sure to schedule regular gatherings and phone calls to strengthen your social circle.Relationships are a valuable part of life and the proof is evident. Investing in others provides physical benefits, strengthens mental well-being, and provides a sense of purpose. Taking an interest in our social fitness not only supports others, but it sustains physical health and happiness.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: Take back control, dining with diabetes

Imagine a gathering with 9 of your friends and family members. Now imagine that at least one of you has a disease that can lead to blindness, amputation, or stroke. The reality is not far-fetched.

About 1 in 9 adults in Kansas have been diagnosed with diabetes, a chronic disease characterized by elevated blood sugar. This is a result of insufficient insulin production or insulin resistance.

Now imagine if tools were available to help you and loved ones cope with the daunting disease. Would you sleep better at night knowing that you can be in control of glucose levels and reduce the risk of developing other health conditions like heart disease, kidney disease, or retinopathy?

Dining with Diabetes is one tool available to help you take control and regain peace of mind. This national program is designed to boost the health of those with prediabetes and Type 2 diabetes. The program serves to educate family members and caregivers while connecting participants to resources.

Through Dining with Diabetes, you will have the chance to learn the best ways to take care of yourself and your loved ones. This includes nutrition education and hands-on cooking demonstrations to help you gain confidence in preparing enjoyable meals that balance blood sugar. Also, participants will learn the importance of physical activity and how to realistically include it in day-to-day life.

The class will take place at the Hays Recreation Commission on June 6, 13, 20, and 27 from 4-6 pm. The cost is $35 for the 6- hours of hands-on learning experience. Please give us a call with any questions or to register at 785-628-9430.

Encounter support through Dining with Diabetes and connect with others who experience similar challenges. Find relief in knowing that diabetes management is possible for you!

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictImagine a gathering with 9 of your friends and family members. Now imagine that at least one of you has a disease that can lead to blindness, amputation, or stroke. The reality is not far-fetched.About 1 in 9 adults in Kansas have been diagnosed with diabetes, a chronic disease characterized by elevated blood sugar. This is a result of insufficient insulin production or insulin resistance.Now imagine if tools were available to help you and loved ones cope with the daunting disease. Would you sleep better at night knowing that you can be in control of glucose levels and reduce the risk of developing other health conditions like heart disease, kidney disease, or retinopathy?Dining with Diabetes is one tool available to help you take control and regain peace of mind. This national program is designed to boost the health of those with prediabetes and Type 2 diabetes. The program serves to educate family members and caregivers while connecting participants to resources.Through Dining with Diabetes, you will have the chance to learn the best ways to take care of yourself and your loved ones. This includes nutrition education and hands-on cooking demonstrations to help you gain confidence in preparing enjoyable meals that balance blood sugar. Also, participants will learn the importance of physical activity and how to realistically include it in day-to-day life.The class will take place at the Hays Recreation Commission on June 6, 13, 20, and 27 from 4-6 pm. The cost is $35 for the 6- hours of hands-on learning experience. Please give us a call with any questions or to register at 785-628-9430.Encounter support through Dining with Diabetes and connect with others who experience similar challenges. Find relief in knowing that diabetes management is possible for you!###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.

Asymbiotic or non-symbiotic N-Fixing organisms, usually species of bacteria, have the ability to ‘fix’ nitrogen (N) from the atmosphere where it is abundant as N2 gas, and produce NH3 without being associated with plant or fungi.

The process used to fix N by asymbiotic organisms is highly energy intensive. The enzyme that serves as the fixation facilitator in bacteria is nitrogenase. To convert on molecule of N2 to one molecule of NH3, this required 16 ATP (adenosine triphosphate) molecules (the chemical fuel for many biological reactions) and 8 electrons. This compares to only 5 ATP to produce one peptide bond in the production amino acids, which is classified itself as a ‘high energy requirement’ (Smercina et al., 2019).

The energy required by asymbiotic organisms to fix N may come from a variety of sources depending on their spatial presence in the surface soil biome. The sources may consist of soil organic matter, and intermediary compounds during the process of plant/animal decay, or the decay of other microorganisms. A rich source of energy also comes from root exudates of growing plants. If N-fixing organisms are active inside living plant tissue, the energy for N-fixation has to come from the plant itself.

Lately, biological-based products have been marketed to enhance crop production. One class of products essentially consists of seed inoculants whose marketers claim they will either infect the seed, which enables them to perform N-Fixation functions similar to Rhizobia in legumes, or to inhabit the immediate soil outside the root (the rhizosphere) and use plant-root exudates as food-stuffs, enabling the N-fixing organisms to fix N from the air. There is much more marketing information available to corn growers on these products than there is availability of published unbiased data from the North Central Region (NCR) of the U.S.

Trials to determine the yield benefit from one or more of these products added to different rates of N fertilizer were conducted by researchers from most of the land-grant universities in the NCR through the 2022 growing season to determine their possible value to farmers.

Overall summary – sixty-one site years of N rate trials with and without the use of biological N fixing products were conducted in corn, spring wheat, sugar beet and canola in 10 states including Kansas within the NCR. Of the 61 site-years, 59 site-years had no yield increase with use of the product over N rate alone. Two site-years in corn had yield increases due to product use over the N rates alone. Given the low rate of positive benefits to the use of these products, growers should be skeptical of products that claim to provide asymbiotic/nonsymbiotic N-fixation for the purpose of allowing a farmer to decrease fertilizer N rate. It is good for farmers to be curious; however, the wise grower needs to test products of interest on their own farm in a replicated manner and search for unbiased data on product performance before using them on whole fields. There is a recently published primer on how one might conduct on-farm research. Titled “Promoting adoption of precision nitrogen management technologies through on-farm research” by Thompson et al., 2022.

This information came from NDSU Extension publication SF2080 (April 2023).

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictAsymbiotic or non-symbiotic N-Fixing organisms, usually species of bacteria, have the ability to ‘fix’ nitrogen (N) from the atmosphere where it is abundant as N2 gas, and produce NH3 without being associated with plant or fungi.The process used to fix N by asymbiotic organisms is highly energy intensive. The enzyme that serves as the fixation facilitator in bacteria is nitrogenase. To convert on molecule of N2 to one molecule of NH3, this required 16 ATP (adenosine triphosphate) molecules (the chemical fuel for many biological reactions) and 8 electrons. This compares to only 5 ATP to produce one peptide bond in the production amino acids, which is classified itself as a ‘high energy requirement’ (Smercina et al., 2019).The energy required by asymbiotic organisms to fix N may come from a variety of sources depending on their spatial presence in the surface soil biome. The sources may consist of soil organic matter, and intermediary compounds during the process of plant/animal decay, or the decay of other microorganisms. A rich source of energy also comes from root exudates of growing plants. If N-fixing organisms are active inside living plant tissue, the energy for N-fixation has to come from the plant itself.Lately, biological-based products have been marketed to enhance crop production. One class of products essentially consists of seed inoculants whose marketers claim they will either infect the seed, which enables them to perform N-Fixation functions similar to Rhizobia in legumes, or to inhabit the immediate soil outside the root (the rhizosphere) and use plant-root exudates as food-stuffs, enabling the N-fixing organisms to fix N from the air. There is much more marketing information available to corn growers on these products than there is availability of published unbiased data from the North Central Region (NCR) of the U.S.Trials to determine the yield benefit from one or more of these products added to different rates of N fertilizer were conducted by researchers from most of the land-grant universities in the NCR through the 2022 growing season to determine their possible value to farmers.Overall summary – sixty-one site years of N rate trials with and without the use of biological N fixing products were conducted in corn, spring wheat, sugar beet and canola in 10 states including Kansas within the NCR. Of the 61 site-years, 59 site-years had no yield increase with use of the product over N rate alone. Two site-years in corn had yield increases due to product use over the N rates alone. Given the low rate of positive benefits to the use of these products, growers should be skeptical of products that claim to provide asymbiotic/nonsymbiotic N-fixation for the purpose of allowing a farmer to decrease fertilizer N rate. It is good for farmers to be curious; however, the wise grower needs to test products of interest on their own farm in a replicated manner and search for unbiased data on product performance before using them on whole fields. There is a recently published primer on how one might conduct on-farm research. Titled “Promoting adoption of precision nitrogen management technologies through on-farm research” by Thompson et al., 2022.This information came from NDSU Extension publication SF2080 (April 2023).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: Performance of N-fixing products in crop production

By MONIQUE KOERNER Cottonwood Extension District

The Kansas Senior Farmer’s Market Nutrition Program is set to kick off on June 3.

Are you at least 60 years old and meet income guidelines?

Are you 55 years old and a member of an Indian Tribal Organization? 

Then you might qualify to receive free fruits, vegetables, cut herbs, and honey from local farmers' markets.

Eligibility is determined by household size, but benefits are distributed individually, meaning that anyone in your household who meets the age and income requirements may apply for and receive their own benefits.

1. Age: A senior must be 60 years old or older, or at least 55 years old and a member of an Indian Tribal Organization, on the day the coupons are issued.

Household Size, Monthly Income, Weekly Income

Benefits are given out on a first-come, first-serve basis. If you qualify you will receive a booklet of 10, $5 coupons for a one-time annual benefit of $50 to purchase eligible foods from authorized farmers.

Goals of the Senior Farmers Market Nutrition Program include:

· Increase consumption of fruits and vegetables for optimal health

· Increase direct marketing of Kansas foods

· Provide resources in the form of fresh, nutritious, unprepared, locally grown fruits, vegetables, herbs and honey from farmers markets to low income seniors

· Increase the domestic consumption of agricultural commodities by expanding or aiding in the expansion of domestic farmers markets

· Develop or aid in the development of new and additional farmers markets

The Senior Farmers Market Nutrition Program is a project of the United States Department of Agriculture Food and Nutrition Service. The program is coordinated by the Kansas Department of Health and Environment, which is collaborating with local partners to identify and distribute checks to eligible seniors.

To apply in Ellis County, come to the Cottonwood Extension office located at 601 Main St. and fill out an application. The office is open 8am-12 noon and 1-5 pm. To apply in Barton County, contact the Barton County Health Department located at 1300 Kansas Avenue from 9 a.m. to 5 p.m., 620-793-1902.

If an individual cannot come into the office to fill out the paperwork they can appoint someone as a proxy to help them apply as well as pick up the produce for them. Please let us know if you have any other questions at the contact information below.

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="" />
 <figcaption></figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictThe Kansas Senior Farmer’s Market Nutrition Program is set to kick off on June 3.Are you at least 60 years old and meet income guidelines?Are you 55 years old and a member of an Indian Tribal Organization? Then you might qualify to receive free fruits, vegetables, cut herbs, and honey from local farmers' markets.Eligibility is determined by household size, but benefits are distributed individually, meaning that anyone in your household who meets the age and income requirements may apply for and receive their own benefits.Eligibility criteria1. Age: A senior must be 60 years old or older, or at least 55 years old and a member of an Indian Tribal Organization, on the day the coupons are issued.2. Income:Household Size, Monthly Income, Weekly Income1 $2,322. $5362 $3,152, $7283 $3,981, $919Each additional member +$830, +192Benefits are given out on a first-come, first-serve basis. If you qualify you will receive a booklet of 10, $5 coupons for a one-time annual benefit of $50 to purchase eligible foods from authorized farmers.Goals of the Senior Farmers Market Nutrition Program include:· Increase consumption of fruits and vegetables for optimal health· Increase direct marketing of Kansas foods· Provide resources in the form of fresh, nutritious, unprepared, locally grown fruits, vegetables, herbs and honey from farmers markets to low income seniors· Increase the domestic consumption of agricultural commodities by expanding or aiding in the expansion of domestic farmers markets· Develop or aid in the development of new and additional farmers marketsThe Senior Farmers Market Nutrition Program is a project of the United States Department of Agriculture Food and Nutrition Service. The program is coordinated by the Kansas Department of Health and Environment, which is collaborating with local partners to identify and distribute checks to eligible seniors.To apply in Ellis County, come to the Cottonwood Extension office located at 601 Main St. and fill out an application. The office is open 8am-12 noon and 1-5 pm. To apply in Barton County, contact the Barton County Health Department located at 1300 Kansas Avenue from 9 a.m. to 5 p.m., 620-793-1902.If an individual cannot come into the office to fill out the paperwork they can appoint someone as a proxy to help them apply as well as pick up the produce for them. Please let us know if you have any other questions at the contact information below.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: Kansas Senior Farmer’s Market Nutrition Program: How to apply

Sometimes, the simplest things can help families stay within their monthly budget.

There are, for certain, common ways to save a few bucks this summer: turn down the air conditioner a tad, shut off the lights when you leave a room, watch less TV, draw the curtains when the sun is shining in.

But maybe there’s another way to think about saving money.

We’re coming into the longer days of summer, so think about what we can do outside that might not cost so much money, especially before it gets really hot. Maybe it’s just walking around the neighborhood, hanging out with your family outside in the yard. There are a lot of activities you can do instead of ‘doing something’ or ‘going somewhere’ that costs money.

During the recent COVID pandemic, the ‘Stay-cation’ became more popular, as families were forced to stay home rather than travel for vacation. The concept caught on, and even as the world opened up, many saw value in planning activities around their home base.

It’s a lot less stressful than traveling, and it’s a chance to unwind. Sometimes we schedule a vacation thinking we’ve got to go somewhere and we’ve got to do something and be active and that involves a lot of eating out and traveling. But there’s nothing wrong with staying around the house and doing some project, or just relaxing.

Another idea is visiting someplace close by that is unique and doesn’t involve much travel or eating out. We can always pack some food to take along especially for breakfast or lunch. And save the eating out for dinner.

Feeling time- or money-stretched is a sign that one needs to slow down and think about how they’re spending their time. It often can coincide with a boost to the family’s savings account.

When thinking about managing a family’s resources, it includes intentional, thoughtful choices that we all can make, but sometimes we get on auto pilot. Maybe we go to the grocery store and buy the same thing every week. That’s an opportunity for us to intentionally review what we’re regularly buying and eating.

There are rhythms and rituals. The rhythm of your day, the rhythm of your week and year. And then we have rituals, which are more like the daily things we do. It’s important to match the rhythms of your life to the rituals that you want in order to have a good life, and I think planning ahead can be very helpful to cut down on the stress in your life.

Food costs always seem to rise to the forefront when thinking of saving money. Planning menus each week can help consumers cut the bite of rising costs at the grocery store.

This is not all so serious that you can’t have any fun or you can’t have any treats. I think it gets back to intentionality of what it is you’re trying to accomplish.

There are ebbs and flows in managing money. We have different needs and wants. We have different income levels over time and across our lives. And so, it’s not like you make a plan that lasts forever. You plan and see how it works, and then adjust from there.

More information on personal well-being, including family resource management, is also available at local extension offices in Kansas.

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="" />
 <figcaption></figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictSometimes, the simplest things can help families stay within their monthly budget.There are, for certain, common ways to save a few bucks this summer: turn down the air conditioner a tad, shut off the lights when you leave a room, watch less TV, draw the curtains when the sun is shining in.But maybe there’s another way to think about saving money.We’re coming into the longer days of summer, so think about what we can do outside that might not cost so much money, especially before it gets really hot. Maybe it’s just walking around the neighborhood, hanging out with your family outside in the yard. There are a lot of activities you can do instead of ‘doing something’ or ‘going somewhere’ that costs money.During the recent COVID pandemic, the ‘Stay-cation’ became more popular, as families were forced to stay home rather than travel for vacation. The concept caught on, and even as the world opened up, many saw value in planning activities around their home base.It’s a lot less stressful than traveling, and it’s a chance to unwind. Sometimes we schedule a vacation thinking we’ve got to go somewhere and we’ve got to do something and be active and that involves a lot of eating out and traveling. But there’s nothing wrong with staying around the house and doing some project, or just relaxing.Another idea is visiting someplace close by that is unique and doesn’t involve much travel or eating out. We can always pack some food to take along especially for breakfast or lunch. And save the eating out for dinner.Feeling time- or money-stretched is a sign that one needs to slow down and think about how they’re spending their time. It often can coincide with a boost to the family’s savings account.When thinking about managing a family’s resources, it includes intentional, thoughtful choices that we all can make, but sometimes we get on auto pilot. Maybe we go to the grocery store and buy the same thing every week. That’s an opportunity for us to intentionally review what we’re regularly buying and eating.There are rhythms and rituals. The rhythm of your day, the rhythm of your week and year. And then we have rituals, which are more like the daily things we do. It’s important to match the rhythms of your life to the rituals that you want in order to have a good life, and I think planning ahead can be very helpful to cut down on the stress in your life.Food costs always seem to rise to the forefront when thinking of saving money. Planning menus each week can help consumers cut the bite of rising costs at the grocery store.This is not all so serious that you can’t have any fun or you can’t have any treats. I think it gets back to intentionality of what it is you’re trying to accomplish.Finances are a process.There are ebbs and flows in managing money. We have different needs and wants. We have different income levels over time and across our lives. And so, it’s not like you make a plan that lasts forever. You plan and see how it works, and then adjust from there.More information on personal well-being, including family resource management, is also available at local extension offices in Kansas.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: Back to simplicity, tips to save on the family’s budget this summer

Although soybeans are grown more north and east of Ellis County, I felt this information on a new pest of soybeans would be of interest to the agriculture community as a whole.

In 2023, soybean gall midge was found infesting soybean and sweet clover in Marshall and Nemaha counties. Since this pest can overwinter in Kansas, producers should be on the lookout for additional infestations in 2024.

The Soybean Gall Midge (Resseliella maxima) was first observed in Nebraska in 2011 but was not officially described as a new species until 2018 when this tiny fly established itself as an emerging pest of soybeans in South Dakota, Nebraska, Minnesota, and Iowa. New infestations have been documented every year since and its range has expanded into Missouri. Soybean gall midge has been documented in Nebraska along the Kansas border as recently as 2021. This pest should be actively scouted for during the growing season, especially in counties along the Nebraska border.

Losses from soybean gall midge infestation are due to plant death and lodging. Heavily infested fields have shown the potential for complete yield losses from the edge of the field up to 100 feet into the field and a 20% yield loss from 200 to 400 feet into the field.

Identification and Lifecycle -Adults: tiny (2-3mm), delicate flies with an orange abdomen, slender bodies and mottled wings. Long legs are banded with alternating light and dark markings. Larvae: small, legless, maggots that are clear to white-colored when young but turn bright orange when mature.

Soybean gall midge overwinters as larvae in the first few inches of soil. After pupation in the early spring, adult midges emerge and lay their eggs on the lower portions of stems or at the base of soybean plants. The eggs hatch and the larvae feed within the stems. Infestation does not occur until the V2 stage when natural fissures and cracks appear in stems allowing entry by larvae. Infestation can continue into the reproductive growth stages. So far, there appear to be at least two generations per growing season. The adult soybean gall midges do not feed on soybeans.

Scouting - begin scouting soybean plants at the V2 growth stage. Symptoms of infestation include:

1. wilting or dead soybeans along field edges with decreasing damage into the center of the field,

2. darkening and swelling at the base of stems,

3. brittle stems that break easily near their base, and

4. small orange larvae present in split open stems.

Management - as such a new pest, no published research-based management recommendations are currently available. On-farm studies in impacted states are examining the effects of cultural practices and insecticides on preventing losses. Seed treatments have not been shown to be effective.

Please report any occurrence of soybean gall midge to your local extension professional or contact the K-State Entomology Department. The Soybean Gall Midge Alert Network, https://soybeangallmidge.org/, can be used to track developments regarding this new pest.

Information provided by Anthony Zukoff, K-State Extension Entomology, Southwest Research and Extension Center.

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 DistrictAlthough soybeans are grown more north and east of Ellis County, I felt this information on a new pest of soybeans would be of interest to the agriculture community as a whole.In 2023, soybean gall midge was found infesting soybean and sweet clover in Marshall and Nemaha counties. Since this pest can overwinter in Kansas, producers should be on the lookout for additional infestations in 2024.The Soybean Gall Midge (Resseliella maxima) was first observed in Nebraska in 2011 but was not officially described as a new species until 2018 when this tiny fly established itself as an emerging pest of soybeans in South Dakota, Nebraska, Minnesota, and Iowa. New infestations have been documented every year since and its range has expanded into Missouri. Soybean gall midge has been documented in Nebraska along the Kansas border as recently as 2021. This pest should be actively scouted for during the growing season, especially in counties along the Nebraska border.Losses from soybean gall midge infestation are due to plant death and lodging. Heavily infested fields have shown the potential for complete yield losses from the edge of the field up to 100 feet into the field and a 20% yield loss from 200 to 400 feet into the field.Identification and Lifecycle -Adults: tiny (2-3mm), delicate flies with an orange abdomen, slender bodies and mottled wings. Long legs are banded with alternating light and dark markings. Larvae: small, legless, maggots that are clear to white-colored when young but turn bright orange when mature.Soybean gall midge overwinters as larvae in the first few inches of soil. After pupation in the early spring, adult midges emerge and lay their eggs on the lower portions of stems or at the base of soybean plants. The eggs hatch and the larvae feed within the stems. Infestation does not occur until the V2 stage when natural fissures and cracks appear in stems allowing entry by larvae. Infestation can continue into the reproductive growth stages. So far, there appear to be at least two generations per growing season. The adult soybean gall midges do not feed on soybeans.Scouting - begin scouting soybean plants at the V2 growth stage. Symptoms of infestation include:1. wilting or dead soybeans along field edges with decreasing damage into the center of the field,2. darkening and swelling at the base of stems,3. brittle stems that break easily near their base, and4. small orange larvae present in split open stems.Management - as such a new pest, no published research-based management recommendations are currently available. On-farm studies in impacted states are examining the effects of cultural practices and insecticides on preventing losses. Seed treatments have not been shown to be effective.Please report any occurrence of soybean gall midge to your local extension professional or contact the K-State Entomology Department. The Soybean Gall Midge Alert Network, https://soybeangallmidge.org/, can be used to track developments regarding this new pest.Information provided by Anthony Zukoff, K-State Extension Entomology, Southwest Research and Extension Center.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: Be on the lookout for Soybean Gall Midge

By KELSEY ANDERSON ONOFRE K-State Extension Plant Pathologist

Submitted by Stacy Campbell Cottonwood Extension District

The wheat crop is ahead of schedule and there is a dramatic difference in yield potential in parts of the state that have received moisture and parts that have not. Here, we review some key wheat fungicide considerations.

As of May 2, stripe rust has been detected in 24 Kansas counties. It’s important to note that most of these observations have been at very low or trace levels (Figure 1). You can keep up-to-date with reports here: https://wheat.agpestmonitor.org/. Up until this point, the disease has largely been limited by lack of moisture. Reports in the northwest portion of the state are most concerning, as the crop in this region is still in earlier growth stages, and there is ample time for stripe rust to take hold if the environment stays favorable. There are some counties where stripe rust has been detected on flag leaves at an elevated incidence. These fields should be carefully scouted and may be candidates for fungicide applications.

As a reminder, fungicides have pre-harvest intervals based on growth stages or the number of days before harvest. This publication lists some common fungicides and their pre-harvest intervals: https://bookstore.ksre.ksu.edu/pubs/ep130.pdf. It is always a good idea to consult the label prior to application. We are now fielding questions about the value of a fungicide application in fields that are between flag leaf and flowering growth stages. Here are some factors to consider as we make those decisions:

1. First and foremost, what variety is planted? Varieties rated 3 or below will likely have enough genetic resistance and will not benefit from a fungicide application. Check your variety rating here: https://bookstore.ksre.ksu.edu/pubs/mf991.pdf

2. Has disease been detected in the field? If weather conditions are favorable, fields with already established stripe rust are at the highest risk of the disease increasing in the coming days. K-State research demonstrates that if stripe rust is detected on flag leaves at the heading growth stage, there is a 90% chance your fungicide application will pay off. This is a year when scouting will be critical.

3. What is the crop's yield potential? Does the yield potential justify an application? K-State research has shown that under moderate to high stripe rust pressure, a fungicide application can provide a 10-15% yield benefit. However, in the absence of disease, we

do not expect any economically significant yield benefit from a fungicide application.

4. What kind of moisture has been received? As a reminder, it takes about 10 days from the time of infection to symptom development for stripe rust. Areas that have recently received moisture (Figure 2) and are still in the window for a fungicide application (flag leaf to flowering) should be more mindful of scouting over the coming days.

5. What is the fusarium head scab risk? Fields approaching early flowering with a history of head scab may be able to use a single application to control both diseases this year. All fungicides that are recommended for head scab are also recommended for stripe rust control. The risk of head scab may be elevated in fields that receive rainfall at or around flowering.

Leaf rust has now been reported in Oklahoma but has not taken hold in Kansas. We will continue to monitor for it over the coming weeks..

By KELSEY ANDERSON ONOFRE K-State Extension Plant PathologistSubmitted by Stacy Campbell Cottonwood Extension DistrictThe wheat crop is ahead of schedule and there is a dramatic difference in yield potential in parts of the state that have received moisture and parts that have not. Here, we review some key wheat fungicide considerations.As of May 2, stripe rust has been detected in 24 Kansas counties. It’s important to note that most of these observations have been at very low or trace levels (Figure 1). You can keep up-to-date with reports here: https://wheat.agpestmonitor.org/. Up until this point, the disease has largely been limited by lack of moisture. Reports in the northwest portion of the state are most concerning, as the crop in this region is still in earlier growth stages, and there is ample time for stripe rust to take hold if the environment stays favorable. There are some counties where stripe rust has been detected on flag leaves at an elevated incidence. These fields should be carefully scouted and may be candidates for fungicide applications.As a reminder, fungicides have pre-harvest intervals based on growth stages or the number of days before harvest. This publication lists some common fungicides and their pre-harvest intervals: https://bookstore.ksre.ksu.edu/pubs/ep130.pdf. It is always a good idea to consult the label prior to application. We are now fielding questions about the value of a fungicide application in fields that are between flag leaf and flowering growth stages. Here are some factors to consider as we make those decisions:1. First and foremost, what variety is planted? Varieties rated 3 or below will likely have enough genetic resistance and will not benefit from a fungicide application. Check your variety rating here: https://bookstore.ksre.ksu.edu/pubs/mf991.pdf2. Has disease been detected in the field? If weather conditions are favorable, fields with already established stripe rust are at the highest risk of the disease increasing in the coming days. K-State research demonstrates that if stripe rust is detected on flag leaves at the heading growth stage, there is a 90% chance your fungicide application will pay off. This is a year when scouting will be critical.3. What is the crop's yield potential? Does the yield potential justify an application? K-State research has shown that under moderate to high stripe rust pressure, a fungicide application can provide a 10-15% yield benefit. However, in the absence of disease, wedo not expect any economically significant yield benefit from a fungicide application.4. What kind of moisture has been received? As a reminder, it takes about 10 days from the time of infection to symptom development for stripe rust. Areas that have recently received moisture (Figure 2) and are still in the window for a fungicide application (flag leaf to flowering) should be more mindful of scouting over the coming days.5. What is the fusarium head scab risk? Fields approaching early flowering with a history of head scab may be able to use a single application to control both diseases this year. All fungicides that are recommended for head scab are also recommended for stripe rust control. The risk of head scab may be elevated in fields that receive rainfall at or around flowering.Leaf rust has now been reported in Oklahoma but has not taken hold in Kansas. We will continue to monitor for it over the coming weeks..

Wheat stripe rust update and fungicide considerations

While I deal specifically with the 4-H side of the Barton County Fair, there are lots of ways for you to be involved!

The theme for the Barton County Fair is Blue Jeans and Big Dreams and it will be happening June 26th-30th. Exhibits are due to the fairgrounds for most categories on Wednesday, June 26th. Our 4-H members must pre-enter their exhibits while Open Class entries can be entered online ahead of time or on-site on the 26th.

Judging is handled a bit differently for 4-H and Open Class. Consultative judging is used to provide one-on-one feedback about project learning and the exhibit as an important part of the learning opportunity for the 4-H member and all members receive a ribbon on their entry. We use the Danish system for 4-H exhibits which defines a Purple as exemplary, a Blue as above average, a Red as average, and a White as having substantial deficiencies. For Open Class, the judge will evaluate the exhibit item and determine if it receives one of the top three placings awarded per class.

Each year, the Barton County Fair Association has several special award categories for Open Class which tie to the theme. Be on the lookout for the announcements about these and all Open Class opportunities. Open Class offers a youth (16 and younger), Adult (17-65), Senior (65 and better), and a Professional class for those who teach about or make a practice of selling their work.

Entries aren’t open just yet for 4-H or Open Class but keep an eye on bartoncountyfair.com for updates, schedules, and entry information.

Come join us June 26th through 30th to watch the livestock shows, check out the 4-H and Open Class exhibits, listen to a concert, share a meal with friends, support all ages across our community as they showcase their interests from horticulture to horses!

We look forward to seeing your entry for Blue Jeans and Big Dreams!

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By MICHELLE BERAN Cottonwood Extension DistrictWhile I deal specifically with the 4-H side of the Barton County Fair, there are lots of ways for you to be involved!The theme for the Barton County Fair is Blue Jeans and Big Dreams and it will be happening June 26th-30th. Exhibits are due to the fairgrounds for most categories on Wednesday, June 26th. Our 4-H members must pre-enter their exhibits while Open Class entries can be entered online ahead of time or on-site on the 26th.Judging is handled a bit differently for 4-H and Open Class. Consultative judging is used to provide one-on-one feedback about project learning and the exhibit as an important part of the learning opportunity for the 4-H member and all members receive a ribbon on their entry. We use the Danish system for 4-H exhibits which defines a Purple as exemplary, a Blue as above average, a Red as average, and a White as having substantial deficiencies. For Open Class, the judge will evaluate the exhibit item and determine if it receives one of the top three placings awarded per class.Each year, the Barton County Fair Association has several special award categories for Open Class which tie to the theme. Be on the lookout for the announcements about these and all Open Class opportunities. Open Class offers a youth (16 and younger), Adult (17-65), Senior (65 and better), and a Professional class for those who teach about or make a practice of selling their work.Entries aren’t open just yet for 4-H or Open Class but keep an eye on bartoncountyfair.com for updates, schedules, and entry information.Come join us June 26th through 30th to watch the livestock shows, check out the 4-H and Open Class exhibits, listen to a concert, share a meal with friends, support all ages across our community as they showcase their interests from horticulture to horses!We look forward to seeing your entry for Blue Jeans and Big Dreams!Keep learning. Keep showing grace and kindness!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: 'Blue Jeans, Big Dreams': Barton County Fair

Nobody ever expects to be a victim of a natural disaster.

However, the National Oceanic and Atmospheric Administration (NOAA) reports that since 1980, the United States has sustained 355 weather and climate disasters at an average expense of $57.8 billion per year.

Unfortunately, we can’t change the weather, but we can keep ourselves safe and prepare for disaster.

Kansas State University Family Resource Management Specialist, Elizabeth Kiss, shares more:

“One of the best things to do is to start or add to what’s called a ‘Grab and Go’ box,” Kiss says. “If bad weather is approaching…and you need to evacuate your house, just take the box with you and go, and you’ll have the things you need to recover from any eventual loss.”

Items that should be stored in a Grab and Go box, according to Kiss, include originals or paper copies of such items as:

· Insurance policies, particularly property insurance.

Then, consider some personal items such as photos, letters and various keepsakes, and even a small amount of money. The box should be waterproof and/or fireproof, Kiss said.

“We have become very dependent on things being online, but depending on the severity of any sort of emergency, we may be able to recover faster with paper copies,” Kiss said. “We just don’t know.”

Preparing a household inventory and building a Grab and Go box may seem daunting, but Kiss says it begins by doing just a little bit at a time.

“In terms of the household inventory, we recommend starting with one room, or even one part of a room at a time,” she said.

“Something is better than nothing. You can even videotape documents with your phone these days, or take pictures…that’s a start. You do need to have some documentation about when things were purchased and what their value was, but video or pictures is a start. Then be sure you take your documentation from your phone and store it in a way electronically that you can access it if something were to happen to your phone.”

Kiss also suggests talking with insurance agents to make sure you’re adequately covered for loss to the home and personal property; and consider storing copies of your important documents off-site – such as in the home of a trusted friend or relative.

“Much of the Grab N Go Box is records that you would be keeping anyway,” Kiss said. “It’s a form of record keeping, and it’s just being proactive to have it in one place in case of an emergency.”

More information on preparing important documents ahead of disaster is available in the K-State Research and Extension publication, Get Financially Prepared: Take Steps Ahead of Disaster.

Information is also available online from K-State Research and Extension, and from the U.S. government website, https://www.ready.gov.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By KARISSA WINKEL Cottonwood Extension DistrictNobody ever expects to be a victim of a natural disaster.However, the National Oceanic and Atmospheric Administration (NOAA) reports that since 1980, the United States has sustained 355 weather and climate disasters at an average expense of $57.8 billion per year.Unfortunately, we can’t change the weather, but we can keep ourselves safe and prepare for disaster.Kansas State University Family Resource Management Specialist, Elizabeth Kiss, shares more:“One of the best things to do is to start or add to what’s called a ‘Grab and Go’ box,” Kiss says. “If bad weather is approaching…and you need to evacuate your house, just take the box with you and go, and you’ll have the things you need to recover from any eventual loss.”Items that should be stored in a Grab and Go box, according to Kiss, include originals or paper copies of such items as:· Birth certificates.· Social security cards.· Marriage certificates.· Passports· Driver’s license.· Credit cards.· Titles for vehicles.· Insurance policies, particularly property insurance.· Household inventoryThen, consider some personal items such as photos, letters and various keepsakes, and even a small amount of money. The box should be waterproof and/or fireproof, Kiss said.“We have become very dependent on things being online, but depending on the severity of any sort of emergency, we may be able to recover faster with paper copies,” Kiss said. “We just don’t know.”Preparing a household inventory and building a Grab and Go box may seem daunting, but Kiss says it begins by doing just a little bit at a time.“In terms of the household inventory, we recommend starting with one room, or even one part of a room at a time,” she said.“Something is better than nothing. You can even videotape documents with your phone these days, or take pictures…that’s a start. You do need to have some documentation about when things were purchased and what their value was, but video or pictures is a start. Then be sure you take your documentation from your phone and store it in a way electronically that you can access it if something were to happen to your phone.”Kiss also suggests talking with insurance agents to make sure you’re adequately covered for loss to the home and personal property; and consider storing copies of your important documents off-site – such as in the home of a trusted friend or relative.“Much of the Grab N Go Box is records that you would be keeping anyway,” Kiss said. “It’s a form of record keeping, and it’s just being proactive to have it in one place in case of an emergency.”More information on preparing important documents ahead of disaster is available in the K-State Research and Extension publication, Get Financially Prepared: Take Steps Ahead of Disaster.Information is also available online from K-State Research and Extension, and from the U.S. government website, https://www.ready.gov.###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: Grab ‘N Go, be prepared for severe weather

The ongoing drought affects everyone in the region, but many are unaware of the steps needed to ensure the safety of water from private wells. 

<figure>
 <img src="https://media.eaglewebservices.com/public/2024/5/1715358973114.jpeg" alt="Courtesy image" />
 <figcaption>Courtesy image</figcaption>
 </figure>Submitted The ongoing drought affects everyone in the region, but many are unaware of the steps needed to ensure the safety of water from private wells. A new program from K-State 105 aims to provide residents with an easy guide to “Know Your Water.” Direct mailings have recently arrived in Ellis, Hays, Victoria and all Ellis County mailboxes.If residents use a private water well for their domestic water supply, it is recommended that they take a water sample annually to test for nitrates, E. coli bacteria and more.“Spring is a great time to set a reminder to have your private water well tested,” said Stacie Minson, K-State watershed specialist. For those who are unsure about the process, Minson said the information packet mailed to residents includes recently updated K-State Research &amp; Extension Know Your Water publications on understanding and protecting your private water source.<figure>
 <img src="https://media.eaglewebservices.com/public/2024/5/1715358672675.png" alt="" />
 <figcaption></figcaption>
 </figure>The mailing also includes a yellow postcard to return if Ellis County residents want to have their private well tested or have a landscape irrigation system assessment conducted within the city of Hays. Minson said the water tests and irrigation assessment are free if the postcards are returned quickly. You can also fill out the form online at <a href="https://kstate.qualtrics.com/jfe/form/SV_6lOGeKnlTTHCzZQ">https://kstate.qualtrics.com/jfe/form/SV_6lOGeKnlTTHCzZQ</a> or use the QR code below.<figure>
 <img src="https://media.eaglewebservices.com/public/2024/5/1715357644167.png" alt="QR for Know Your Water postcard" />
 <figcaption>QR for Know Your Water postcard</figcaption>
 </figure>Holly Dickman, city of Hays water conservation specialist, encourages residents to review the back of the cover letter and incorporate the seven steps of watersmart landscapes. “The combination of these steps will enhance landscape water efficiency and improve overall soil and plant health,” Dickman said.<figure>
 <img src="https://media.eaglewebservices.com/public/2024/5/1715358550353.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>Experts say that this is the perfect time of year for residents to assess how they can protect local water quality.“Spring rains create run-off events, allowing pollutants, including excess fertilizer and pet waste, to enter our local creeks and streams, including Big Creek,” said Joe Billinger, city of Hays stormwater superintendent.<figure>
 <img src="https://media.eaglewebservices.com/public/2024/5/1715358448143.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>A quick reference magnet is also included. The magnet lists locations where electronic waste, household hazardous waste, recycling and compost can be taken for reuse or recycling.It also reminds readers to use the web resources at <a href="https://www.haysusa.com/870/Water-Conservation">www.watersmarthays.com</a> to learn about water conservation rebates that help homeowners conserve local water supplies.The Know Your Water Project is a partnership between the city of Hays, Kansas State University Big Creek and Middle Smoky Hill River Watersheds, K-State Research and Extension Cottonwood Extension District, Fort Hays State Geosciences Department, Ellis County Environmental Office, city of Ellis, and city of Victoria. This project has received funding and support from K-State 105, Kansas State University's economic growth and advancement initiative for all 105 counties in Kansas. Learn more at <a href="https://www.k-state.edu/105/">k-state.edu/105</a>.For more information about Know Your Water, contact Stacie Minson, KSU Watershed Specialist, sedgett@ksu.edu or visit <a href="https://www.kcare.k-state.edu/wrip/wraps/big-creek-and-middle-smoky-hill-watersheds/">www.mykansaswatershed.com</a>.