By MICHELLE BERAN Cottonwood Extension

Outside of my work responsibilities, I also help coordinate the meals for our farm family during several big events each year. Wheat harvest is at the top of the priority list! On any given evening, I and my sisters-in-law may feed anywhere from 8-20 and our crew tries to take turns eating so that they are never completely shut down. This makes for a tricky situation in keeping food at correct temperatures.

K-State food scientist, Karen Blakeslee, recently shared some great tips for harvest meals and these can also be used for trips to the lake, a picnic at the park or a backyard barbeque.

· Clean. Blakeslee suggests packing wet wash clothes with soap to clean dirty hands. “Another option is a spare soap bottle with a mix of water and soap,” she said. “Keep in mind that hand sanitizer is not effective on dirty hands. Wash them first, then apply hand sanitizer for best results.”

· Separate. Keep raw meat and poultry away from ready-to-eat-foods. Use a clean utensil for each dish. Use a clean plate when going for second helpings of food.

· Cook. Use a food thermometer to check for doneness. Cook all poultry to an internal temperature of 165 degrees Fahrenheit. Cook burgers and sliders to an internal temperature of 160 F.

· Chill. Keep hot foods hot and cold foods cold. Put out food in batches.

She also notes that many foods can be prepared in advance and frozen for use later such as baked goods like bread, cookies, cupcakes, and more.

“After baking, cool these foods completely before packaging,” she said.

“Many casseroles, meat pies or pasta dishes can be frozen and baked from the freezer,” Blakeslee said. “Use aluminum foil containers or other containers made to go from the freezer to the oven with ease.”

Food aside, Blakeslee encourages families to make time to eat together during a break in the harvest.

“Set up a portable table and chairs to eat together, if possible,” she said. “That break from harvest activity is a great way to recharge and catch up with others before heading back out to the field.”

While we don’t completely shut down, we do try to eat while moving between fields or run with a short crew for a little while to give everyone a break. My car will carry a 6-foot folding table, several bag chairs, and a tote organized with plates, paper towels instead of napkins, silverware, hand wipes, cleaning wipes, and a box of trash bags.

Our crew are not big on dessert so we make sure that the cooler is packed with fresh fruit as a cool grab-and-go.

Harvest is one of my favorite times of year! Safety – food, mechanical, and on the road - are so important. Take a few minutes to pull off the road safely and watch the crews with those big machines run.

Keep learning. Keep showing grace and kindness!

Michelle Beran is a Family and Community Wellness Agent in the Cottonwood Extension District. For more information on this article or other K-State Extension 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/2026/6/1780685089936.jpg" alt="Courtesy of Pixabay" />
 <figcaption>Courtesy of Pixabay</figcaption>
 </figure>By MICHELLE BERAN Cottonwood ExtensionOutside of my work responsibilities, I also help coordinate the meals for our farm family during several big events each year. Wheat harvest is at the top of the priority list! On any given evening, I and my sisters-in-law may feed anywhere from 8-20 and our crew tries to take turns eating so that they are never completely shut down. This makes for a tricky situation in keeping food at correct temperatures.K-State food scientist, Karen Blakeslee, recently shared some great tips for harvest meals and these can also be used for trips to the lake, a picnic at the park or a backyard barbeque.· Clean. Blakeslee suggests packing wet wash clothes with soap to clean dirty hands. “Another option is a spare soap bottle with a mix of water and soap,” she said. “Keep in mind that hand sanitizer is not effective on dirty hands. Wash them first, then apply hand sanitizer for best results.”· Separate. Keep raw meat and poultry away from ready-to-eat-foods. Use a clean utensil for each dish. Use a clean plate when going for second helpings of food.· Cook. Use a food thermometer to check for doneness. Cook all poultry to an internal temperature of 165 degrees Fahrenheit. Cook burgers and sliders to an internal temperature of 160 F.· Chill. Keep hot foods hot and cold foods cold. Put out food in batches.She also notes that many foods can be prepared in advance and frozen for use later such as baked goods like bread, cookies, cupcakes, and more.“After baking, cool these foods completely before packaging,” she said.“Many casseroles, meat pies or pasta dishes can be frozen and baked from the freezer,” Blakeslee said. “Use aluminum foil containers or other containers made to go from the freezer to the oven with ease.”Food aside, Blakeslee encourages families to make time to eat together during a break in the harvest.“Set up a portable table and chairs to eat together, if possible,” she said. “That break from harvest activity is a great way to recharge and catch up with others before heading back out to the field.”While we don’t completely shut down, we do try to eat while moving between fields or run with a short crew for a little while to give everyone a break. My car will carry a 6-foot folding table, several bag chairs, and a tote organized with plates, paper towels instead of napkins, silverware, hand wipes, cleaning wipes, and a box of trash bags.Our crew are not big on dessert so we make sure that the cooler is packed with fresh fruit as a cool grab-and-go.Harvest is one of my favorite times of year! Safety – food, mechanical, and on the road - are so important. Take a few minutes to pull off the road safely and watch the crews with those big machines run.Keep learning. Keep showing grace and kindness!Michelle Beran is a Family and Community Wellness Agent in the Cottonwood Extension District. For more information on this article or other K-State Extension resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.

BERAN: Harvest meal safety

It's time to start trying out your recipes to get ready for the food entries in the <a href="https://www.ellisco.net/681/Ellis-County-Fair">2026 Ellis County Fair</a> special food classes.

On this episode of the Hays Post Podcast, Becky Kiser, news reporter, talks with Monique Koerner, Cottonwood Extension District Family and Consumer Wellness agent, about the King Arthur Flour category and another class celebrating the area's German heritage in baked goods.&nbsp;

Youth and adults may enter the competitions.&nbsp;

They will also discuss the new "Breastfeeding Welcome Here" designation for the Cottonwood Extension offices in Hays and Great Bend.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/4/1650389030295.jpeg" alt=" " />
 <figcaption> </figcaption>
 </figure><div><iframe title="Post Podcast: Special foods classes competition at the 2026 Ellis County Fair" allowtransparency="true" height="300" width="100%" style="border: none; min-width: min(100%, 430px);height:300px;" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?from=embed&i=wsgtg-1ae66c5-pb&square=1&share=1&download=1&fonts=Arial&skin=3267a3&font-color=auto&rtl=0&logo_link=podcast_page&btn-skin=60a0c8&size=300" loading="lazy" allowfullscreen=""></iframe></div>It's time to start trying out your recipes to get ready for the food entries in the <a href="https://www.ellisco.net/681/Ellis-County-Fair">2026 Ellis County Fair</a> special food classes.On this episode of the Hays Post Podcast, Becky Kiser, news reporter, talks with Monique Koerner, Cottonwood Extension District Family and Consumer Wellness agent, about the King Arthur Flour category and another class celebrating the area's German heritage in baked goods.&nbsp;Youth and adults may enter the competitions.&nbsp;They will also discuss the new "Breastfeeding Welcome Here" designation for the Cottonwood Extension offices in Hays and Great Bend.&nbsp;

🎙 Post Podcast: Special foods classes competition at 2026 Ellis County Fair 

By STACY CAMPBELL Cottonwood Extension

Weeds don't wait, and neither should your management strategy. Join K-State specialists, industry representatives and western Kansas agriculture producers for a practical field day focused on weed management in pastures and rangelands and row crop systems on Thursday, June 18 beginning at 9:00 a.m. to 12 noon at the K-State Agricultural Research Center in Hays, 1232 240th Avenue.

The field day will bring together K-State researchers, industry representatives, and western Kansas producers to explore practical weed management strategies for pasture, rangeland, and row crop systems. 

As producers face increasing herbicide resistance, tighter margins, and growing interest in precision technologies, the event will highlight practical tools and research relevant to weed management decisions in western Kansas production systems.

· Weed management in pastures and rangelands

· Herbicide programs for weed control in fallow, sorghum and corn

· AI and weed recognition for targeted herbicide applications

· Occasional tillage for weed management

Presentations will be led by K-State College of Agriculture researchers and extension specialists, including Jeremie Kouame, Keith Harmoney, Augustine Obour, Sarah Lancaster, and Patrick Geier. Industry representatives also will share emerging tools and technologies shaping weed management.

Local producer Adam Brull will provide a producer perspective on adopting and evaluating weed management strategies and technologies under real-world conditions.

Lunch will be provided following the program. The event is free to attend. Walk-ins are welcome, though advance registration is encouraged to help organizers plan meals and materials.

RSVP is appreciated but not required by calling 785-625-3425, or register with the QR code below.&nbsp;

Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State 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/2023/4/1681266615291.jpeg" alt="Stacy Campbell. Courtesy photo&nbsp;" />
 <figcaption>Stacy Campbell. Courtesy photo&nbsp;</figcaption>
 </figure>By STACY CAMPBELL Cottonwood ExtensionWeeds don't wait, and neither should your management strategy. Join K-State specialists, industry representatives and western Kansas agriculture producers for a practical field day focused on weed management in pastures and rangelands and row crop systems on Thursday, June 18 beginning at 9:00 a.m. to 12 noon at the K-State Agricultural Research Center in Hays, 1232 240th Avenue.The field day will bring together K-State researchers, industry representatives, and western Kansas producers to explore practical weed management strategies for pasture, rangeland, and row crop systems. As producers face increasing herbicide resistance, tighter margins, and growing interest in precision technologies, the event will highlight practical tools and research relevant to weed management decisions in western Kansas production systems.Topics will include· Weed management in pastures and rangelands· Herbicide programs for weed control in fallow, sorghum and corn· AI and weed recognition for targeted herbicide applications· Drone technology for weed management· See &amp; Spray technology· Autonomous robots for weed control· Occasional tillage for weed managementPresentations will be led by K-State College of Agriculture researchers and extension specialists, including Jeremie Kouame, Keith Harmoney, Augustine Obour, Sarah Lancaster, and Patrick Geier. Industry representatives also will share emerging tools and technologies shaping weed management.Local producer Adam Brull will provide a producer perspective on adopting and evaluating weed management strategies and technologies under real-world conditions.Lunch will be provided following the program. The event is free to attend. Walk-ins are welcome, though advance registration is encouraged to help organizers plan meals and materials.RSVP is appreciated but not required by calling 785-625-3425, or register with the QR code below.&nbsp;<figure>
 <img src="https://media.eaglewebservices.com/public/2026/6/1781014459893.png" alt=" " />
 <figcaption> </figcaption>
 </figure>Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

CAMPBELL: K-State Weed Management Field Day is June 18

By ALICIA BOOR Cottonwood Extension District

A healthy lawn may be the best defense homeowners have against invasive weeds, said Kansas State University horticulture expert Matt McKernan, adding that proper maintenance can prevent many common weed problems before they begin.&nbsp;

“Weeds invading a home lawn can feel like an ongoing battle,” McKernan said. “Instead of constantly applying chemical treatments, homeowners should focus on growing strong, vigorous turfgrass that naturally crowds out weeds.”&nbsp;

McKernan said healthy grass competes with weeds for sunlight, water and nutrients, making it harder for unwanted plants to take hold. He noted that many weed problems stem from common lawn care mistakes that weaken turfgrass and create opportunities for weeds to spread.&nbsp;

One of the most common problems is mowing grass too short. McKernan said scalping the lawn weakens turfgrass and allows more sunlight to reach weed seeds, encouraging germination. He recommends mowing at the proper height for the grass species, keeping mower blades sharp and avoiding mowing when grass is wet.&nbsp;

Watering practices also play a significant role in lawn health. Frequent, shallow watering encourages shallow root systems and can increase weed pressure, McKernan said.&nbsp;

Instead, homeowners should water deeply and less often to promote stronger roots and improve drought tolerance. During spring, irrigation should only occur when necessary.&nbsp;

Other factors that may lead to an unhealthy lawn include:

McKernan said a proactive approach focused on lawn health is more effective and sustainable than relying solely on herbicides.&nbsp;

“A dense, healthy lawn is the first line of defense against weeds,” he said.&nbsp;

Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910&nbsp;.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698682229509.jpeg" alt="Alicia Boor&nbsp;is an Agriculture and Natural Resources agent in the Cottonwood District. Courtesy photo " />
 <figcaption>Alicia Boor&nbsp;is an Agriculture and Natural Resources agent in the Cottonwood District. Courtesy photo </figcaption>
 </figure>By ALICIA BOOR Cottonwood Extension DistrictA healthy lawn may be the best defense homeowners have against invasive weeds, said Kansas State University horticulture expert Matt McKernan, adding that proper maintenance can prevent many common weed problems before they begin.&nbsp;“Weeds invading a home lawn can feel like an ongoing battle,” McKernan said. “Instead of constantly applying chemical treatments, homeowners should focus on growing strong, vigorous turfgrass that naturally crowds out weeds.”&nbsp;McKernan said healthy grass competes with weeds for sunlight, water and nutrients, making it harder for unwanted plants to take hold. He noted that many weed problems stem from common lawn care mistakes that weaken turfgrass and create opportunities for weeds to spread.&nbsp;One of the most common problems is mowing grass too short. McKernan said scalping the lawn weakens turfgrass and allows more sunlight to reach weed seeds, encouraging germination. He recommends mowing at the proper height for the grass species, keeping mower blades sharp and avoiding mowing when grass is wet.&nbsp;Watering practices also play a significant role in lawn health. Frequent, shallow watering encourages shallow root systems and can increase weed pressure, McKernan said.&nbsp;Instead, homeowners should water deeply and less often to promote stronger roots and improve drought tolerance. During spring, irrigation should only occur when necessary.&nbsp;Other factors that may lead to an unhealthy lawn include:<ul>
 <li>Improper fertilizing. Fertilizing too much or too little or at the wrong time may benefit weeds more than grass. Only fertilize during the recommended months, only apply what is needed, and conduct a soil test to better understand fertilizer needs.&nbsp;</li><li>Compacted soil. Soil compaction is a hidden stress on the turfgrass root system. The grass is unable to compete effectively with weeds. Core aerate lawns at least once per year to reduce compaction.&nbsp;</li><li>Excessive wear. Turf areas used for recreation, sports and pets are subject to wear and compaction. Core aerate to reduce compaction in these areas, and temporarily fence off areas when establishing new grass seed.&nbsp;</li><li>Wrong kind of grass. The wrong variety for the location will gradually decline and be invaded by weeds. Always check the grass seed label before purchasing to evaluate the types of grass seeds included in the bag. Purchase only recommended types of turf, avoiding cheap fillers.&nbsp;</li><li>Environmental stress. Weeds often take over a lawn after it has been weakened and thinned from weather-related stress. Water appropriately during times of drought and avoid overwatering in the spring and fall. Evaluate irrigation water quality and soil nutrient levels by testing.&nbsp;</li><li>Thatch. Excessive thatch causes shallow-rooted grass, limits water infiltration and contributes to insect and disease problems. Regularly monitor thatch accumulation and remove excessive thatch when necessary.</li>
 </ul>McKernan said a proactive approach focused on lawn health is more effective and sustainable than relying solely on herbicides.&nbsp;“A dense, healthy lawn is the first line of defense against weeds,” he said.&nbsp;Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910&nbsp;.

BOOR: Weed control in your lawn

Submitted by Alicia BoorK-State Extension Cottonwood District Many of my most recent home visits have been centered around tree health and subsequently around trees experiencing dieback or death from drought stress.

The past several years has been very dry and it typically it takes a few years for a tree to show stress from an event. 

If you take a good look at your tree, you can begin to analyze the overall health and take steps to keep them healthy. 

To determine the health of your trees, looking at the amount of new growth each year will show you how healthy they are. 

Observe the tips of the branches that are exposed (not shaded). 

A tree that grows less than 4 inches from the previous year is likely under stress and considered unhealthy.&nbsp;

New growth is often identifiable by the color. The new twig emerging from the bud may be greener but the leaves are often a brighter shade as well. You'll notice the leaves attached directly to these new stems rather than lateral branches. 

New growth may also look more compressed than growth from previous years.&nbsp;

Though evaluating the amount of growth can help you determine if your tree is healthy, it does not tell you what may be the cause of an unhealthy tree. The effects of stress accumulate year after year. 

A drought two years ago can have an impact on growth of a recovering tree. The root growth may have been stunted and roots could struggle to take in enough water to support the tree as temperatures rise. 

When possible, ensure trees are receiving water to a depth of 12 inches every couple of weeks during the summer either from rain or supplemental watering.&nbsp;

One of the more common means of watering trees is the use of soaker hoses, but they are notorious for non-uniform watering. 

On small trees, circling the tree several times with the soaker hose will even out the amount of water applied but this isn't practical for larger trees. 

On larger trees, hooking both the beginning and the end of the soaker hose to a Y-adapter helps equalize the pressure and therefore provide a more uniform watering. The specific parts you need include the soaker hose, Y-adapter and female to female connector.&nbsp;

The soaker hose can circle the trunk at a distance within the dripline of the tree but at least ½ the distance to the dripline. The dripline of the tree is outermost reach of the branches.&nbsp;

Soil should be wet at least 12 inches deep as 80% of a tree’s roots are in the top foot of soil. Use a metal rod, wooden dowel, electric fence post or something similar to check depth. 

Dry soil is much harder to push through than wet and your probe will stop when it hits dry soil. How long it takes water to reach a 12-inch depth varies depending on the rate of water flow and soil. Record the amount of time it takes to reach 12 inches the first time the tree is watered. After that, simply water for that same amount of time.&nbsp;

Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698682229509.jpeg" alt="Alicia Boor&nbsp;" />
 <figcaption>Alicia Boor&nbsp;</figcaption>
 </figure>Submitted by Alicia BoorK-State Extension Cottonwood District Many of my most recent home visits have been centered around tree health and subsequently around trees experiencing dieback or death from drought stress. The past several years has been very dry and it typically it takes a few years for a tree to show stress from an event. If you take a good look at your tree, you can begin to analyze the overall health and take steps to keep them healthy. To determine the health of your trees, looking at the amount of new growth each year will show you how healthy they are. Observe the tips of the branches that are exposed (not shaded). A tree that grows less than 4 inches from the previous year is likely under stress and considered unhealthy.&nbsp;New growth is often identifiable by the color. The new twig emerging from the bud may be greener but the leaves are often a brighter shade as well. You'll notice the leaves attached directly to these new stems rather than lateral branches. New growth may also look more compressed than growth from previous years.&nbsp;Though evaluating the amount of growth can help you determine if your tree is healthy, it does not tell you what may be the cause of an unhealthy tree. The effects of stress accumulate year after year. A drought two years ago can have an impact on growth of a recovering tree. The root growth may have been stunted and roots could struggle to take in enough water to support the tree as temperatures rise. When possible, ensure trees are receiving water to a depth of 12 inches every couple of weeks during the summer either from rain or supplemental watering.&nbsp;One of the more common means of watering trees is the use of soaker hoses, but they are notorious for non-uniform watering. On small trees, circling the tree several times with the soaker hose will even out the amount of water applied but this isn't practical for larger trees. On larger trees, hooking both the beginning and the end of the soaker hose to a Y-adapter helps equalize the pressure and therefore provide a more uniform watering. The specific parts you need include the soaker hose, Y-adapter and female to female connector.&nbsp;The soaker hose can circle the trunk at a distance within the dripline of the tree but at least ½ the distance to the dripline. The dripline of the tree is outermost reach of the branches.&nbsp;Soil should be wet at least 12 inches deep as 80% of a tree’s roots are in the top foot of soil. Use a metal rod, wooden dowel, electric fence post or something similar to check depth. Dry soil is much harder to push through than wet and your probe will stop when it hits dry soil. How long it takes water to reach a 12-inch depth varies depending on the rate of water flow and soil. Record the amount of time it takes to reach 12 inches the first time the tree is watered. After that, simply water for that same amount of time.&nbsp;Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910

Boor: Tree Health

By MONIQUE KOERNER Cottonwood Extension District

Stress is a normal part of life for people of all ages. Whether it comes from work deadlines, family responsibilities, school pressures, or unexpected challenges, everyone experiences moments of feeling overwhelmed. Whie we cannot always eliminate stress; we can develop healthy ways to respond to it. One helpful approach is creating a “Calm Toolbox”—A collection of activities and strategies that help us regulate our emotions, relax our bodies, and regain a sense of control.&nbsp;

A calm toolbox is not a physical box but rather a personalized set of tools that can be used when stress levels begin to rise. Different strategies work for different people, and having multiple options available allows individuals to find what works best for them.&nbsp;

One category of calming strategies involves movement. Physical activity helps release built up energy and reduces tension in the body. This typically works well for children! (Have you seen the updated guidelines on recess in school? I’ll save that for another article!) Simple activities such as taking a walk, dancing, stretching, riding a bike, or participating in a sport can help improve mood and lower stress levels. Even brief movement breaks throughout the day can make a difference.&nbsp;

Another important tool is learning how to relax the body. Deep breathing exercises, progressive muscle relaxation, mindfulness activities, body scans and even a short nap can help slow heart rate and calm the nervous system. The techniques encourage the body to move from a state of stress to a state of relaxation.

Creative activities can also be powerful stress relievers. Drawing, painting, crafting, baking cooking, building, or other hands-on projects provide a positive outlet for emotions while allowing the mind to focus on something enjoyable. Creative expression often helps people process feelings and develop a greater sense of accomplishment.&nbsp;

Many individuals find comfort in sensory experiences. Taking a warm bath, holding an ice cube, using a heating pad, applying a face mask, or trying scented products can help shift attention away from stress and back to the present moment. Somedays I don’t know what I’d do without a hot shower! These physical sensations can be especially helpful during periods of anxiety or emotional overwhelm.&nbsp;

Social connections are another valuable tool in any calm toolbox. Reaching out to a friend, spending time with a family member, talking with someone you rust, or sharing an activity with others can provide comfort and support. Human connections remind us that we do not have to face challenges alone.

Mental refocusing activities can also help redirect attention away from stress. Reading a book, listening to music or a podcast, completing a puzzle, journaling, coloring, or playing a board game can provide a healthy distraction while giving the brain an opportunity to rest.&nbsp;

The key to building an effective calm toolbox is recognizing that no single strategy works every time. Experimenting with different techniques can help individuals discover which tools are most effective for them. Teaching these options to children helps them learn about themselves and what helps them to calm. Repetition is key! By developing healthy coping skills and practicing them regularly, we can better manage life’s challenges, reduce stress, and support our overall mental and emotional well-being. For more information visit Center of Excellence on Social Media and Youth Mental Health&nbsp;

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

K-State Extension is an equal opportunity provider and employer.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522176561.png" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District, courtesy photo.&nbsp;" />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District, courtesy photo.&nbsp;</figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension DistrictStress is a normal part of life for people of all ages. Whether it comes from work deadlines, family responsibilities, school pressures, or unexpected challenges, everyone experiences moments of feeling overwhelmed. Whie we cannot always eliminate stress; we can develop healthy ways to respond to it. One helpful approach is creating a “Calm Toolbox”—A collection of activities and strategies that help us regulate our emotions, relax our bodies, and regain a sense of control.&nbsp;A calm toolbox is not a physical box but rather a personalized set of tools that can be used when stress levels begin to rise. Different strategies work for different people, and having multiple options available allows individuals to find what works best for them.&nbsp;One category of calming strategies involves movement. Physical activity helps release built up energy and reduces tension in the body. This typically works well for children! (Have you seen the updated guidelines on recess in school? I’ll save that for another article!) Simple activities such as taking a walk, dancing, stretching, riding a bike, or participating in a sport can help improve mood and lower stress levels. Even brief movement breaks throughout the day can make a difference.&nbsp;Another important tool is learning how to relax the body. Deep breathing exercises, progressive muscle relaxation, mindfulness activities, body scans and even a short nap can help slow heart rate and calm the nervous system. The techniques encourage the body to move from a state of stress to a state of relaxation.Creative activities can also be powerful stress relievers. Drawing, painting, crafting, baking cooking, building, or other hands-on projects provide a positive outlet for emotions while allowing the mind to focus on something enjoyable. Creative expression often helps people process feelings and develop a greater sense of accomplishment.&nbsp;Many individuals find comfort in sensory experiences. Taking a warm bath, holding an ice cube, using a heating pad, applying a face mask, or trying scented products can help shift attention away from stress and back to the present moment. Somedays I don’t know what I’d do without a hot shower! These physical sensations can be especially helpful during periods of anxiety or emotional overwhelm.&nbsp;Social connections are another valuable tool in any calm toolbox. Reaching out to a friend, spending time with a family member, talking with someone you rust, or sharing an activity with others can provide comfort and support. Human connections remind us that we do not have to face challenges alone.Mental refocusing activities can also help redirect attention away from stress. Reading a book, listening to music or a podcast, completing a puzzle, journaling, coloring, or playing a board game can provide a healthy distraction while giving the brain an opportunity to rest.&nbsp;The key to building an effective calm toolbox is recognizing that no single strategy works every time. Experimenting with different techniques can help individuals discover which tools are most effective for them. Teaching these options to children helps them learn about themselves and what helps them to calm. Repetition is key! By developing healthy coping skills and practicing them regularly, we can better manage life’s challenges, reduce stress, and support our overall mental and emotional well-being. For more information visit Center of Excellence on Social Media and Youth Mental Health&nbsp;Monique Koerner is the Family and Community Wellness Agent with K-State Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu&nbsp;K-State Extension is an equal opportunity provider and employer.

KOERNER: Building your calm toolbox, healthy ways to manage stress

By: ALICIA BOOR Cottonwood Extension District Rabbits are a common invader of home gardens, especially when plants flower in spring. Kansas State University horticulture expert Matt McKernan said there are many common-sense ways to keep the hungry critters out.&nbsp;

“This time of year, rabbits gravitate to young vegetables and flowers,” McKernan said. “But there are some vegetables that are rarely bothered, including potatoes, tomatoes, corn, squash, cucumbers and some peppers.”&nbsp;

Matt McKernan said some methods for keeping rabbits away include:&nbsp;

Fencing is often the quickest and easiest method of control. McKernan recommended the fence be at least two feet tall with a fine mesh of one inch or less. Fencing support can be provided by a variety of products, including electric fence posts. However, fencing may not be a viable choice based on the desired appearance of the garden.&nbsp;

Floating row cover is a light woven material that can be placed over plants yet still allows light, water and air to come through.&nbsp;

“Though most often used to promote early growth by keeping plants warmer than normal, it can also help protect young plants from insects and wildlife,” McKernan said.&nbsp;

Although commonly suggested for rabbit control, repellants must be re-applied frequently. Some can also be poisonous and cannot be used on plants intended for human consumption, McKernan warned.&nbsp;

McKernan said live traps are usually recommended when the rabbit can be moved to a rural area several miles away from where they were initially caught.&nbsp;

“A number of baits can be used to entice the rabbit to enter the trap, including a tightly rolled cabbage leaf held together by a toothpick. However, rabbits often avoid baits if other attractive food is available.”&nbsp;

A motion-activated sprinkler can be attached to a garden hose, releasing a short burst of water upon motion. McKernan suggests picking a product that advertises it can protect at least 1000 square feet: “Such products are available from Contech, Orbit and Havahart,” he said.&nbsp;

K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698682262753.jpeg" alt="Alicia Boor&nbsp;is an Agriculture and Natural Resources agent in the Cottonwood District. Courtesy photo&nbsp; " />
 <figcaption>Alicia Boor&nbsp;is an Agriculture and Natural Resources agent in the Cottonwood District. Courtesy photo&nbsp; </figcaption>
 </figure>By: ALICIA BOOR Cottonwood Extension District Rabbits are a common invader of home gardens, especially when plants flower in spring. Kansas State University horticulture expert Matt McKernan said there are many common-sense ways to keep the hungry critters out.&nbsp;“This time of year, rabbits gravitate to young vegetables and flowers,” McKernan said. “But there are some vegetables that are rarely bothered, including potatoes, tomatoes, corn, squash, cucumbers and some peppers.”&nbsp;Matt McKernan said some methods for keeping rabbits away include:&nbsp;Fencing&nbsp;Fencing is often the quickest and easiest method of control. McKernan recommended the fence be at least two feet tall with a fine mesh of one inch or less. Fencing support can be provided by a variety of products, including electric fence posts. However, fencing may not be a viable choice based on the desired appearance of the garden.&nbsp;Floating Row Cover&nbsp;Floating row cover is a light woven material that can be placed over plants yet still allows light, water and air to come through.&nbsp;“Though most often used to promote early growth by keeping plants warmer than normal, it can also help protect young plants from insects and wildlife,” McKernan said.&nbsp;Repellants&nbsp;Although commonly suggested for rabbit control, repellants must be re-applied frequently. Some can also be poisonous and cannot be used on plants intended for human consumption, McKernan warned.&nbsp;TrappingMcKernan said live traps are usually recommended when the rabbit can be moved to a rural area several miles away from where they were initially caught.&nbsp;“A number of baits can be used to entice the rabbit to enter the trap, including a tightly rolled cabbage leaf held together by a toothpick. However, rabbits often avoid baits if other attractive food is available.”&nbsp;Sprinkler&nbsp;A motion-activated sprinkler can be attached to a garden hose, releasing a short burst of water upon motion. McKernan suggests picking a product that advertises it can protect at least 1000 square feet: “Such products are available from Contech, Orbit and Havahart,” he said.&nbsp;Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

Boor: Rabbits in the garden

By KARISSA FRASIER Cottonwood Extension District

Out of sight, out of mind. When things aren’t noticeable, it’s easy to brush them aside. Maybe it’s the laundry in the closet or the pile of paperwork quietly hidden in a drawer. When it comes to health, for some, its high blood pressure buried in the back of the mind.

Known as the silent killer, hypertension, can be easy to ignore when symptoms go unnoticed. While we know keeping blood pressure in check is good, it can be difficult to grasp its importance when nothing feels wrong.

However, when high blood pressure is left unmanaged, serious conditions can develop like increased risk of stroke, heart disease, vision loss, and kidney disease.

On the other hand, when a person monitors blood pressure, fluctuations provide awareness. There is power in knowing your numbers and what uniquely affects fluctuations in your blood pressure. For example, some are more sensitive to stress while others struggle after a poor night’s sleep.

This is why being mindful of blood pressure, can empower you to make specific changes that can improve cardiovascular health. Here are a few tips to take control of blood pressure:

· Using a trusted monitor, take blood pressure in a calm state every day. Try to avoid caffeine, exercise, tobacco, and alcohol prior. Just before, empty the bladder, sit quietly for 5 minutes, and support the arm at heart level.

· Understand how stress affects the body. Mental and physical stress alike produce similar physiological responses. Increased cortisol, elevated blood sugar, and high

blood pressure can all be part of the stress cascade. Learning how to support your individualized needs, mentally and physically, can reduce this effect.

· Find the right type of exercise for you. Maintaining an active lifestyle is a major factor in blood pressure management and overall health. Understanding what activities you enjoy sets you up for success in the long run. This is because the best exercise is one you won’t give up.

Of course, there are many underlying factors that should be considered when optimizing blood pressure. For example, nutrition habits, sleep quality, certain medications, and chronic pain can all play a part.

Fortunately, there are many techniques that can be tailored to an individual’s unique health needs.

This is why the Cottonwood District is excited to invite you to the Hypertension Awareness and Prevention (HAPp) Lunch ‘N Learn program at the Hays Public Library. On June 9th at 12 pm, discover how to properly self- monitor blood pressure and learn about lifestyle strategies that can help you take control of your heart health. Those who attend will receive a free blood pressure monitor and gain access to 4 free 1:1 coaching sessions. Register today by calling 785-628-9430 or emailing krfrasier@ksu.edu

Karissa Frasier is the Rural Ag Community Health Worker with K-State Extension- Cottonwood District in the Ellis County office. You may reach her at (785) 628- 9430 or krfrasier@ksu.edu

<figure>
 <img src="https://media.eaglewebservices.com/public/2026/5/1780067010002.jpeg" alt=" " />
 <figcaption> </figcaption>
 </figure>By KARISSA FRASIER Cottonwood Extension DistrictOut of sight, out of mind. When things aren’t noticeable, it’s easy to brush them aside. Maybe it’s the laundry in the closet or the pile of paperwork quietly hidden in a drawer. When it comes to health, for some, its high blood pressure buried in the back of the mind.Known as the silent killer, hypertension, can be easy to ignore when symptoms go unnoticed. While we know keeping blood pressure in check is good, it can be difficult to grasp its importance when nothing feels wrong.However, when high blood pressure is left unmanaged, serious conditions can develop like increased risk of stroke, heart disease, vision loss, and kidney disease.On the other hand, when a person monitors blood pressure, fluctuations provide awareness. There is power in knowing your numbers and what uniquely affects fluctuations in your blood pressure. For example, some are more sensitive to stress while others struggle after a poor night’s sleep.This is why being mindful of blood pressure, can empower you to make specific changes that can improve cardiovascular health. Here are a few tips to take control of blood pressure:· Using a trusted monitor, take blood pressure in a calm state every day. Try to avoid caffeine, exercise, tobacco, and alcohol prior. Just before, empty the bladder, sit quietly for 5 minutes, and support the arm at heart level.· Understand how stress affects the body. Mental and physical stress alike produce similar physiological responses. Increased cortisol, elevated blood sugar, and highblood pressure can all be part of the stress cascade. Learning how to support your individualized needs, mentally and physically, can reduce this effect.· Find the right type of exercise for you. Maintaining an active lifestyle is a major factor in blood pressure management and overall health. Understanding what activities you enjoy sets you up for success in the long run. This is because the best exercise is one you won’t give up.Of course, there are many underlying factors that should be considered when optimizing blood pressure. For example, nutrition habits, sleep quality, certain medications, and chronic pain can all play a part.Fortunately, there are many techniques that can be tailored to an individual’s unique health needs.This is why the Cottonwood District is excited to invite you to the Hypertension Awareness and Prevention (HAPp) Lunch ‘N Learn program at the Hays Public Library. On June 9th at 12 pm, discover how to properly self- monitor blood pressure and learn about lifestyle strategies that can help you take control of your heart health. Those who attend will receive a free blood pressure monitor and gain access to 4 free 1:1 coaching sessions. Register today by calling 785-628-9430 or emailing krfrasier@ksu.eduKarissa Frasier is the Rural Ag Community Health Worker with K-State Extension- Cottonwood District in the Ellis County office. You may reach her at (785) 628- 9430 or krfrasier@ksu.edu

FRASIER: Blood pressure: The silent killer

Submitted by Monique Koerner&nbsp;K-State Research and Extension&nbsp; Parents today face a difficult balancing act when it comes to helping young children manage big emotions. Whether it is frustration in the grocery store, boredom during errands, or tears at bedtime, it can be tempting to hand over a phone or tablet for a quick fix. Recent educational handouts from the American Academy of Pediatrics’ Center of Excellence highlight why these moments matter so much for a child’s emotional development and how parents and caregivers can use them as opportunities for growth instead of relying on technology for calming.&nbsp;

The handouts explain that when children frequently use screens to calm down, they may become emotionally dependent on technology. While a device may distract a child and stop the immediate meltdown, it does not actually teach the child how to process emotions, solve problems, or self-regulate. Over time, children may begin expecting screens whenever they feel upset, frustrated or bored.&nbsp;

When a child is handed a screen to calm down, the parent misses the opportunity to teach coping skills, and the child never fully learns how to calm themselves without the device. Eventually, emotional growth stalls because the child has not practiced identifying feeling or managing challenges independently. These are crucial skills that children need by the time they enter school.&nbsp;

The good news is stressful moments can become teaching moments. A healthier way for parents to respond is to help children calm down by talking through emotions, naming feelings, and guiding them toward solutions. Over time, children begin to remember these skills themselves. Repetition is key! They learn to recognize emotions, recover more quickly from stress, and manage frustrations in healthier ways.&nbsp;

Experts emphasize that emotional regulation is a skill that develops with repetition and support. Caregivers play a critical role in helping children learn how to calm their bodies and minds. Simple actions such as labeling emotions (“I see you’re feeling angry”), redirecting to another activity, taking deep breaths together or helping solve a problem can make a lasting impact.&nbsp;

We also recognize that parenting and caregiving through big emotions is exhausting! Every caregiver needs a break sometimes, and no parent handles every situation perfectly. The message is not about eliminating screens completely but about being mindful of how often&nbsp;

technology becomes the primary coping tool. The resources encourage families to seek support from pediatricians, teachers, or parenting professionals when they feel overwhelmed. There are several programs in Hays and Barton County that support parents in their journey when their children are small. Parents as Teachers is available in both counties through the respective school districts. Parents as Teachers helps parents can learn skills that aid their children in preparing for school. The foundation for school is learning these social emotional skills.&nbsp;

In a world where screens are everywhere, these reminders are especially important. Children are not born knowing how to manage disappointment, frustration or stress. They learn those skills through caring relationships and repeated practice. By slowing down and guiding children through difficult moments while keeping our composure, instead of immediately turning to technology, parents can help build emotional resilience that lasts far beyond childhood. For more information visit Center of Excellence on Social Media and Youth Mental Health&nbsp;

K-State Extension is an equal opportunity provider and employer.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Courtesy photo, Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Courtesy photo, Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>Submitted by Monique Koerner&nbsp;K-State Research and Extension&nbsp; Parents today face a difficult balancing act when it comes to helping young children manage big emotions. Whether it is frustration in the grocery store, boredom during errands, or tears at bedtime, it can be tempting to hand over a phone or tablet for a quick fix. Recent educational handouts from the American Academy of Pediatrics’ Center of Excellence highlight why these moments matter so much for a child’s emotional development and how parents and caregivers can use them as opportunities for growth instead of relying on technology for calming.&nbsp;The handouts explain that when children frequently use screens to calm down, they may become emotionally dependent on technology. While a device may distract a child and stop the immediate meltdown, it does not actually teach the child how to process emotions, solve problems, or self-regulate. Over time, children may begin expecting screens whenever they feel upset, frustrated or bored.&nbsp;When a child is handed a screen to calm down, the parent misses the opportunity to teach coping skills, and the child never fully learns how to calm themselves without the device. Eventually, emotional growth stalls because the child has not practiced identifying feeling or managing challenges independently. These are crucial skills that children need by the time they enter school.&nbsp;The good news is stressful moments can become teaching moments. A healthier way for parents to respond is to help children calm down by talking through emotions, naming feelings, and guiding them toward solutions. Over time, children begin to remember these skills themselves. Repetition is key! They learn to recognize emotions, recover more quickly from stress, and manage frustrations in healthier ways.&nbsp;Experts emphasize that emotional regulation is a skill that develops with repetition and support. Caregivers play a critical role in helping children learn how to calm their bodies and minds. Simple actions such as labeling emotions (“I see you’re feeling angry”), redirecting to another activity, taking deep breaths together or helping solve a problem can make a lasting impact.&nbsp;We also recognize that parenting and caregiving through big emotions is exhausting! Every caregiver needs a break sometimes, and no parent handles every situation perfectly. The message is not about eliminating screens completely but about being mindful of how often&nbsp;technology becomes the primary coping tool. The resources encourage families to seek support from pediatricians, teachers, or parenting professionals when they feel overwhelmed. There are several programs in Hays and Barton County that support parents in their journey when their children are small. Parents as Teachers is available in both counties through the respective school districts. Parents as Teachers helps parents can learn skills that aid their children in preparing for school. The foundation for school is learning these social emotional skills.&nbsp;In a world where screens are everywhere, these reminders are especially important. Children are not born knowing how to manage disappointment, frustration or stress. They learn those skills through caring relationships and repeated practice. By slowing down and guiding children through difficult moments while keeping our composure, instead of immediately turning to technology, parents can help build emotional resilience that lasts far beyond childhood. For more information visit Center of Excellence on Social Media and Youth Mental Health&nbsp;Monique Koerner is the Family and Community Wellness Agent with K-State Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu&nbsp;K-State Extension is an equal opportunity provider and employer.

Koerner: Building emotional strength in children

By MONIQUE KOERNER Cottonwood Extension&nbsp;

The 2nd annual Ellis County Community Baby Shower was held on April 18 at the Hilton Garden Inn. 

The Safe Sleep Community Baby Showers focus on new and expectant parents to give them the information, support and tools to navigate parenthood. We had 23 vendors on site that support new and expectant parents to give them evidence-based information and support. This event is truly the community wrapping our arms around parents!

Community Baby Showers are aimed at prevention to improve individual safety. Prevention is most effective when all levels are addressed. We include education on safe sleep, breastfeeding, tobacco cessation and mental health to support the new family.

Fifty-two families registered for the event and we had over 90 attendees with mothers attending with their support people that included dads, grandparents, aunts and uncles, friends and other children.

I would like to thank all our community partners and grants that made this event happen:

Doula services and Creighton Fertility Care

Options Domestic and Sexual Violence Services

KDHE Core Sipp grant provided the portable cribs.

Women Who Lead donated towards refreshments.

State Interagency Coordinating Council provided for the venue, door prizes, and decorations.

We had 18 volunteers with over 27 hours! Special thank you to the Thomas More Prep Key Club that helped move over 50 cribs from the K-State Extension office to the Hilton Garden Inn. They sure made it look easy!

Thank you to all the families that showed up. We gave away 40 portable cribs and sleep sacks!

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2026/5/1779098412844.png" alt=" " />
 <figcaption> </figcaption>
 </figure>By MONIQUE KOERNER Cottonwood Extension&nbsp;The 2nd annual Ellis County Community Baby Shower was held on April 18 at the Hilton Garden Inn. The Safe Sleep Community Baby Showers focus on new and expectant parents to give them the information, support and tools to navigate parenthood. We had 23 vendors on site that support new and expectant parents to give them evidence-based information and support. This event is truly the community wrapping our arms around parents!Community Baby Showers are aimed at prevention to improve individual safety. Prevention is most effective when all levels are addressed. We include education on safe sleep, breastfeeding, tobacco cessation and mental health to support the new family.<figure>
 <img src="https://media.eaglewebservices.com/public/2026/5/1779098602459.png" alt="Ellis County Community Baby Shower. Courtesy photo" />
 <figcaption>Ellis County Community Baby Shower. Courtesy photo</figcaption>
 </figure><figure>
 <img src="https://media.eaglewebservices.com/public/2026/5/1779098496445.png" alt="Ellis County Community Baby Shower. Courtesy photo" />
 <figcaption>Ellis County Community Baby Shower. Courtesy photo</figcaption>
 </figure>Fifty-two families registered for the event and we had over 90 attendees with mothers attending with their support people that included dads, grandparents, aunts and uncles, friends and other children.I would like to thank all our community partners and grants that made this event happen:VENDORSUSD 489 RESIST chapterDSNWK/Kid-LinkHigh Plains Mental Health Ellis AllianceEllis County Health DepartmentLa Leche League of the Western PlainsEarly Childhood ConnectionsEllis County EMSCottonwood Extension DistrictDoula services and Creighton Fertility CareA Kansas Midwife/Earthside MidwiferyKansas Poison CenterHays Public LibraryHealthy BlueUnited HealthcareHays Medical Center OB Women and InfantOptions Domestic and Sexual Violence ServicesChildcare Aware of KansasSunshine ConnectionsChild Care Task Force of Ellis CountyMOMS of HaysKancareGRANTSKDHE Core Sipp grant provided the portable cribs.Midwest Energy provided the sleep sacks.Women Who Lead donated towards refreshments.State Interagency Coordinating Council provided for the venue, door prizes, and decorations.<figure>
 <img src="https://media.eaglewebservices.com/public/2026/5/1779098694851.png" alt="Ellis County Community Baby Shower. Courtesy photo" />
 <figcaption>Ellis County Community Baby Shower. Courtesy photo</figcaption>
 </figure>VOLUNTEERS:We had 18 volunteers with over 27 hours! Special thank you to the Thomas More Prep Key Club that helped move over 50 cribs from the K-State Extension office to the Hilton Garden Inn. They sure made it look easy!Thank you to all the families that showed up. We gave away 40 portable cribs and sleep sacks!Monique Koerner is the Family and Community Wellness Agent with K-State Extension – Cottonwood District. You may reach her at 785-628-9430 or moniquek@ksu.edu.

KOERNER: Community Baby Shower 2026 wrap up

By: Ben Sims K-State Extension – Cottonwood District Being kind to someone is more than just a nice gesture. There is a more impactful practice that benefits both those that are on the receiving and giving ends.&nbsp;There is a social&nbsp;element to being kind. Kindness is intentional, and can help build relationships with everyone&nbsp;around you, through a deeper interaction.

A growing body of research indicates that intentional kindness is a critical component of physical and mental health, as well as economic wellbeing. Unkind places that are argumentative and hostile can become toxic and trigger our flight-or-fight responses. Those environments cause our bodies to tense up and cortisol to build. 

Your capillaries and veins will constrict, causing our hearts to pump harder and faster. That is not a physically healthy environment. On the flip side, when we are around people who treat us with kindness, and we ourselves treat others with kindness, we produce oxytocin. This hormone helps improve everything from heart function to breathing. 

K-State Extension offers a fact sheet entitled, “Kindness Matters”,that can be downloaded online for free, or stop by one of our offices and we can print one for you. 

This helpful publication can aid all environments, like work, school, or at home, understand and implement more intentional acts of kindness. We hope that kindness comes naturally to us all, but it can be a planned thing, as well. 

You could start by scheduling acts of kindness on your calendar, or a reminder on your phone. They don’t have to be large acts, but simple ones like taking out the office trash or grabbing coffee for a colleague. Even a small stone in a pond can send ripples across the larger body of water. You never know, it may end up becoming a habit worth keeping. 

Information comes from Kansas State University Community Health Specialist, Elaine Johannes. 

For more information on 4-H &amp; Youth Development or K-State Extension call one of our offices at 620-793-1910 (Barton) or 785-628-9430 (Ellis), email 4-H Agent, Ben Sims, at benjam63@ksu.edu, or simply stop by the Great Bend or Hays office. Be sure to follow the Cottonwood Extension District Facebook page and check our website cottonwood.k-state.edu for the most up-to-date information about Extension programming. 

<figure>
 <img src="https://media.eaglewebservices.com/public/2026/5/1779896319442.jpeg" alt=" " />
 <figcaption> </figcaption>
 </figure>By: Ben Sims K-State Extension – Cottonwood District Being kind to someone is more than just a nice gesture. There is a more impactful practice that benefits both those that are on the receiving and giving ends.&nbsp;There is a social&nbsp;element to being kind. Kindness is intentional, and can help build relationships with everyone&nbsp;around you, through a deeper interaction. A growing body of research indicates that intentional kindness is a critical component of physical and mental health, as well as economic wellbeing. Unkind places that are argumentative and hostile can become toxic and trigger our flight-or-fight responses. Those environments cause our bodies to tense up and cortisol to build. Your capillaries and veins will constrict, causing our hearts to pump harder and faster. That is not a physically healthy environment. On the flip side, when we are around people who treat us with kindness, and we ourselves treat others with kindness, we produce oxytocin. This hormone helps improve everything from heart function to breathing. K-State Extension offers a fact sheet entitled, “Kindness Matters”,that can be downloaded online for free, or stop by one of our offices and we can print one for you. This helpful publication can aid all environments, like work, school, or at home, understand and implement more intentional acts of kindness. We hope that kindness comes naturally to us all, but it can be a planned thing, as well. You could start by scheduling acts of kindness on your calendar, or a reminder on your phone. They don’t have to be large acts, but simple ones like taking out the office trash or grabbing coffee for a colleague. Even a small stone in a pond can send ripples across the larger body of water. You never know, it may end up becoming a habit worth keeping. Information comes from Kansas State University Community Health Specialist, Elaine Johannes. For more information on 4-H &amp; Youth Development or K-State Extension call one of our offices at 620-793-1910 (Barton) or 785-628-9430 (Ellis), email 4-H Agent, Ben Sims, at benjam63@ksu.edu, or simply stop by the Great Bend or Hays office. Be sure to follow the Cottonwood Extension District Facebook page and check our website cottonwood.k-state.edu for the most up-to-date information about Extension programming.

Sims: Power of kindness

On this episode of the Hays Post Podcast, Becky Kiser, news reporter, talks about the recent rain, the ongoing drought in Ellis County and western Kansas, and an accelerated wheat harvest with Stacy Campbell, crop production agent, Cottonwood Extension District.

They also preview the K-State Weed Management Field Day in Hays on June 18.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/4/1650389030295.jpeg" alt=" " />
 <figcaption> </figcaption>
 </figure><div><iframe title="Post Podcast: The weather and an accelerated wheat harvest" allowtransparency="true" height="300" width="100%" style="border: none; min-width: min(100%, 430px);height:300px;" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?from=embed&i=54cqy-1ad5a4f-pb&square=1&share=1&download=1&fonts=Arial&skin=3267a3&font-color=auto&rtl=0&logo_link=podcast_page&btn-skin=60a0c8&size=300" loading="lazy" allowfullscreen=""></iframe></div>On this episode of the Hays Post Podcast, Becky Kiser, news reporter, talks about the recent rain, the ongoing drought in Ellis County and western Kansas, and an accelerated wheat harvest with Stacy Campbell, crop production agent, Cottonwood Extension District.They also preview the K-State Weed Management Field Day in Hays on June 18.

🎙Post Podcast: Weather, accelerated wheat harvest 

Submitted by Stacy Campbell Cottonwood Extension District

Kansas Agricultural Mediation Services (KAMS) is a service available to Kansas residents who would like assistance in resolving all types of agricultural related issues. Agricultural producers, their lenders and others receiving an adverse decision from any of the USDA agencies including Farm Services Agency, Natural Resources Conservation Service and Rural Development are encouraged to utilize these services.&nbsp;

The KAMS staff attorney is available to visit with callers, confidentially and at no cost, regarding any agricultural legal or financial issue, including such topics but not limited to answering questions regarding USDA denial letters, clarifying confusing paperwork, understanding appeal options available, agricultural credit situations, crop insurance, property rights issues, farm foreclosures, landlord/tenant disputes, family communications, family farm transitions, and rural water issues, etc.&nbsp;

KAMS specialists provide initial information and guidance at no cost through a toll-free hotline, 1-800-321-3276. Our state-wide network of cooperating agencies and programs includes a pool of trained agricultural mediators, K-State Research and Extension financial consultants and Kansas Legal Services (KLS). To find out more about mediation and KAMS, continue to explore the KAMS website at https://www.k-state.edu/kams/ or call.&nbsp;

Another service provided that probably not many in agriculture know about is AgKansitions, the Office of Farm and Ranch Transitions at Kansas State University, has a mission of keeping families on farms in the State of Kansas. AgKansitions is working towards that mission through three objectives: the Kansas LandLink Program, offering one-on-one technical support to farmers, and beginning farmer and rancher classes. With personalized consultations and access to local resources, we empower individuals to navigate and execute successful agricultural transitions.&nbsp;

If starting the process of succession planning has got you overwhelmed the office of AgKansitions and their attorney can assist you in starting that process too. Contact them at 785-532-4526, or agkansitions@ksu.edu To view their web site and the resources available on it go to https://www.agkansitions.org/&nbsp;

As always if you have any questions or if we can ever help you please reach out to us at the Cottonwood Extension District with offices in Great Bend 620-793-1910 or Hays 785-628-9430.&nbsp;

Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State 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/2026/5/1779808988356.jpeg" alt="AgKansitions" />
 <figcaption>AgKansitions</figcaption>
 </figure>Submitted by Stacy Campbell Cottonwood Extension DistrictKansas Agricultural Mediation Services (KAMS) is a service available to Kansas residents who would like assistance in resolving all types of agricultural related issues. Agricultural producers, their lenders and others receiving an adverse decision from any of the USDA agencies including Farm Services Agency, Natural Resources Conservation Service and Rural Development are encouraged to utilize these services.&nbsp;The KAMS staff attorney is available to visit with callers, confidentially and at no cost, regarding any agricultural legal or financial issue, including such topics but not limited to answering questions regarding USDA denial letters, clarifying confusing paperwork, understanding appeal options available, agricultural credit situations, crop insurance, property rights issues, farm foreclosures, landlord/tenant disputes, family communications, family farm transitions, and rural water issues, etc.&nbsp;KAMS specialists provide initial information and guidance at no cost through a toll-free hotline, 1-800-321-3276. Our state-wide network of cooperating agencies and programs includes a pool of trained agricultural mediators, K-State Research and Extension financial consultants and Kansas Legal Services (KLS). To find out more about mediation and KAMS, continue to explore the KAMS website at https://www.k-state.edu/kams/ or call.&nbsp;Another service provided that probably not many in agriculture know about is AgKansitions, the Office of Farm and Ranch Transitions at Kansas State University, has a mission of keeping families on farms in the State of Kansas. AgKansitions is working towards that mission through three objectives: the Kansas LandLink Program, offering one-on-one technical support to farmers, and beginning farmer and rancher classes. With personalized consultations and access to local resources, we empower individuals to navigate and execute successful agricultural transitions.&nbsp;If starting the process of succession planning has got you overwhelmed the office of AgKansitions and their attorney can assist you in starting that process too. Contact them at 785-532-4526, or agkansitions@ksu.edu To view their web site and the resources available on it go to https://www.agkansitions.org/&nbsp;As always if you have any questions or if we can ever help you please reach out to us at the Cottonwood Extension District with offices in Great Bend 620-793-1910 or Hays 785-628-9430.&nbsp;Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

Campbell: What is Kansas Agricultural Mediation Services Program?

June 1-5 is Medicare Fraud Prevention Week. This week focuses on actions everyone can take to prevent Medicare fraud, errors, or abuse. From the Medicare Fraud Prevention Week website, Medicare loses an estimated $60 billion each year due to fraud, errors, and abuse, though that number is impossible to measure. Every day, issues related to these problems affect people across the country, often costing them time, money, and well-being.&nbsp;

Medicare-related errors contribute to this annual loss even though errors can be honest health care billing mistakes. However, repeated errors by a doctor or provider could be considered a red flag of potential fraud or abuse if not corrected.&nbsp;

Some common examples of fraud, errors, or abuse could include:&nbsp;

· Charging for services or supplies that were not provided&nbsp;

· Misrepresenting a diagnosis, a person’s identity, the service provided, or other facts to justify payment&nbsp;

· Prescribing or providing excessive or unnecessary tests and services&nbsp;

Falling prey to consumer scams or health care fraud may mean that your Medicare number has been “compromised” as a result of medical identity theft. Stealing from Medicare leaves less available funds for those needing services now as well as those needing Medicare in the future.&nbsp;

Families and caregivers – you can help by talking to your loved ones or clients about protecting their Medicare number just as they would a credit card number and never give out their Medicare number over the phone for any reason.&nbsp;

Be on the lookout for things like boxes of knee braces (known as durable medical equipment, or DME) lying around the house. This is a common scam and may mean your client or loved one has been a victim. Help your loved ones create a  Medicare.gov account to access their Medicare claims online or remind them to open their Medicare statements and look for concerning claims.&nbsp;

As a community, you can help by looking out for your older neighbors. If you overhear someone talking about Medicare, don’t be afraid to give information about the local Senior Medicare Patrols (SMP) and State Health Insurance Program (SHIP). Encourage those you know to talk to a trusted source about their Medicare questions and tell your neighbors about the most recent Medicare scams.&nbsp;

Medicare beneficiaries, protect your Medicare number like you would your banking information. Scammers use a lot of tactics to get your Medicare number; be aware of their tricks.&nbsp;

Don't give or confirm your number to anyone that calls you out of the blue, through email, on social media, or even through a text message. You might be offered free products like back or knee braces, food, additional benefits, or told that your doctor asked them to call.&nbsp;

If it sounds too good to be true, it probably is so don't accept it. You are the best defense to protect your Medicare number! For more information, call Karissa or Michelle at the Cottonwood Extension District offices or check out https://smpresource.org/mfpw/medicare-fraud-prevention-week/

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179500533.jpeg" alt="Kansas State Extension: Michelle Beran&nbsp;" />
 <figcaption>Kansas State Extension: Michelle Beran&nbsp;</figcaption>
 </figure>By: Michelle Beran&nbsp;June 1-5 is Medicare Fraud Prevention Week. This week focuses on actions everyone can take to prevent Medicare fraud, errors, or abuse. From the Medicare Fraud Prevention Week website, Medicare loses an estimated $60 billion each year due to fraud, errors, and abuse, though that number is impossible to measure. Every day, issues related to these problems affect people across the country, often costing them time, money, and well-being.&nbsp;Medicare-related errors contribute to this annual loss even though errors can be honest health care billing mistakes. However, repeated errors by a doctor or provider could be considered a red flag of potential fraud or abuse if not corrected.&nbsp;Some common examples of fraud, errors, or abuse could include:&nbsp;· Charging for services or supplies that were not provided&nbsp;· Misrepresenting a diagnosis, a person’s identity, the service provided, or other facts to justify payment&nbsp;· Prescribing or providing excessive or unnecessary tests and services&nbsp;Falling prey to consumer scams or health care fraud may mean that your Medicare number has been “compromised” as a result of medical identity theft. Stealing from Medicare leaves less available funds for those needing services now as well as those needing Medicare in the future.&nbsp;Families and caregivers – you can help by talking to your loved ones or clients about protecting their Medicare number just as they would a credit card number and never give out their Medicare number over the phone for any reason.&nbsp;Be on the lookout for things like boxes of knee braces (known as durable medical equipment, or DME) lying around the house. This is a common scam and may mean your client or loved one has been a victim. Help your loved ones create a  Medicare.gov account to access their Medicare claims online or remind them to open their Medicare statements and look for concerning claims.&nbsp;As a community, you can help by looking out for your older neighbors. If you overhear someone talking about Medicare, don’t be afraid to give information about the local Senior Medicare Patrols (SMP) and State Health Insurance Program (SHIP). Encourage those you know to talk to a trusted source about their Medicare questions and tell your neighbors about the most recent Medicare scams.&nbsp;Medicare beneficiaries, protect your Medicare number like you would your banking information. Scammers use a lot of tactics to get your Medicare number; be aware of their tricks.&nbsp;Don't give or confirm your number to anyone that calls you out of the blue, through email, on social media, or even through a text message. You might be offered free products like back or knee braces, food, additional benefits, or told that your doctor asked them to call.&nbsp;If it sounds too good to be true, it probably is so don't accept it. You are the best defense to protect your Medicare number! For more information, call Karissa or Michelle at the Cottonwood Extension District offices or check out https://smpresource.org/mfpw/medicare-fraud-prevention-week/

Beran: Medicare fraud prevention week

By MICHELLE BERAN Cottonwood Extension

This past week’s Walk Kansas newsletter featured a great article titled, “Savor the Season, Stretch Your Budget” and I’d like to share some key points.

First, eating seasonally is a great way to boost health, stretch your budget, and enjoy food at peak flavor. 

Seasonal produce is typically harvested at its prime, meaning it has more time develop vitamins, minerals, and antioxidants. Also, because seasonal foods don’t need to travel long distances or sit in storage for extended periods, they retain more of the nutrients your body needs.

Flavor and freshness are a huge perk for eating seasonally. Biting into a fresh-picked tomato or strawberry are some of the best flavors of summer! I am not a very good gardener and we use a couple of recycled cattle-mineral tubs for a few tomato and pepper plants as well as fresh herbs.

The article includes some of my favorite herbs such as basil, cilantro, parsley, and thyme which are fairly easy to grow. Additionally, there are several varieties of these that are fun to experiment with – have you ever added purple basil to a recipe? I love being able to step out my kitchen door to snip off sprigs of whichever herb I need for flavoring dinner!

Many years ago, our family planted a couple of hills of pumpkins. While it was fun to have the pumpkins in the fall, nothing was more fun than watching my kids run to the patch every day to check the blossoms and the progressions from those blossoms into their very own pumpkins!

Eating seasonally encourages variety, supports local agriculture, and helps you connect more closely with the foods on your plate. For more information, check out <a href="https://walkkansas.org/newsletter/">walkkansas.org </a>and look for the newsletter tab.

We have family and friends who share seasonal produce such as asparagus, zucchini, and tomatoes. Our family loves to drizzle fresh asparagus with a little olive oil, sprinkle on some steak seasoning, and add it to the grill. In about 10 minutes, you have a fresh, seasonal side dish that screams of spring!

<figure>
 <img src="https://media.eaglewebservices.com/public/2026/5/1778606339143.png" alt="Photo by Pixabay" />
 <figcaption>Photo by Pixabay</figcaption>
 </figure>By MICHELLE BERAN Cottonwood ExtensionThis past week’s Walk Kansas newsletter featured a great article titled, “Savor the Season, Stretch Your Budget” and I’d like to share some key points.First, eating seasonally is a great way to boost health, stretch your budget, and enjoy food at peak flavor. Seasonal produce is typically harvested at its prime, meaning it has more time develop vitamins, minerals, and antioxidants. Also, because seasonal foods don’t need to travel long distances or sit in storage for extended periods, they retain more of the nutrients your body needs.Flavor and freshness are a huge perk for eating seasonally. Biting into a fresh-picked tomato or strawberry are some of the best flavors of summer! I am not a very good gardener and we use a couple of recycled cattle-mineral tubs for a few tomato and pepper plants as well as fresh herbs.The article includes some of my favorite herbs such as basil, cilantro, parsley, and thyme which are fairly easy to grow. Additionally, there are several varieties of these that are fun to experiment with – have you ever added purple basil to a recipe? I love being able to step out my kitchen door to snip off sprigs of whichever herb I need for flavoring dinner!Many years ago, our family planted a couple of hills of pumpkins. While it was fun to have the pumpkins in the fall, nothing was more fun than watching my kids run to the patch every day to check the blossoms and the progressions from those blossoms into their very own pumpkins!Eating seasonally encourages variety, supports local agriculture, and helps you connect more closely with the foods on your plate. For more information, check out <a href="https://walkkansas.org/newsletter/">walkkansas.org </a>and look for the newsletter tab.We have family and friends who share seasonal produce such as asparagus, zucchini, and tomatoes. Our family loves to drizzle fresh asparagus with a little olive oil, sprinkle on some steak seasoning, and add it to the grill. In about 10 minutes, you have a fresh, seasonal side dish that screams of spring!Keep learning. Keep showing grace and kindness!Michelle Beran is a Family and Community Wellness Agent in the Cottonwood Extension District. For more information on this article or other K-State Extension resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.

BERAN: Savor the season

By ALICIA BOOR Cottonwood Extension It’s crunch time for homeowners and others who manage warm-season grasses in Kansas.

“Turfgrasses should be fertilized when they are actively growing,” said K-State horticulture expert Matt McKernan. “For warm-season grasses, that time is here.”

McKernan said late spring and early summer fertilizer applications are ideal for bermudagrass, buffalograss and zoysiagrass. Fertilizing too early, he said, does not help warm-season grasses, but rather encourages cool season weeds to grow.

“Northern and northwest Kansas can wait until May 30 or after to fertilize warm-season grasses,” McKernan said. “Those in other areas of the state can fertilize beginning now (mid-May). Fertilizing too late in the season can increase the turfgrass’ vulnerability to winter damage.”

McKernan said homeowners should avoid fertilizing warm-season turf with nitrogen after Aug. 15

.Some recommendations for fertilizing the three most common warm-season varieties include

“Warm season lawns will naturally thrive on less nitrogen fertilizer and water than tall fescue or Kentucky bluegrass in Kansas,” McKernan added. “Keep in mind the more fertilizer and irrigation you apply, the more these grasses will need to be mowed. It is important to strike a good balance between how much you fertilize and how much you are willing to mow.”

More information on fertilizing a warm-season lawn is available in the K-State Extension publication,&nbsp;<a href="https://bookstore.ksre.ksu.edu/download/fertilizing-kansas-lawns_MF2324" target="_blank">Fertilizing Kansas Lawns</a>.&nbsp;&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2024/4/1712758358132.jpeg" alt="Bermuda grass greening up. File photo/Hays Post" />
 <figcaption>Bermuda grass greening up. File photo/Hays Post</figcaption>
 </figure>By ALICIA BOOR Cottonwood Extension It’s crunch time for homeowners and others who manage warm-season grasses in Kansas.“Turfgrasses should be fertilized when they are actively growing,” said K-State horticulture expert Matt McKernan. “For warm-season grasses, that time is here.”McKernan said late spring and early summer fertilizer applications are ideal for bermudagrass, buffalograss and zoysiagrass. Fertilizing too early, he said, does not help warm-season grasses, but rather encourages cool season weeds to grow.“Northern and northwest Kansas can wait until May 30 or after to fertilize warm-season grasses,” McKernan said. “Those in other areas of the state can fertilize beginning now (mid-May). Fertilizing too late in the season can increase the turfgrass’ vulnerability to winter damage.”McKernan said homeowners should avoid fertilizing warm-season turf with nitrogen after Aug. 15.Some recommendations for fertilizing the three most common warm-season varieties include<figure>
 <img src="https://media.eaglewebservices.com/public/2026/5/1778596094905.png" alt=" " />
 <figcaption> </figcaption>
 </figure>“Warm season lawns will naturally thrive on less nitrogen fertilizer and water than tall fescue or Kentucky bluegrass in Kansas,” McKernan added. “Keep in mind the more fertilizer and irrigation you apply, the more these grasses will need to be mowed. It is important to strike a good balance between how much you fertilize and how much you are willing to mow.”More information on fertilizing a warm-season lawn is available in the K-State Extension publication,&nbsp;<a href="https://bookstore.ksre.ksu.edu/download/fertilizing-kansas-lawns_MF2324" target="_blank">Fertilizing Kansas Lawns</a>.&nbsp;&nbsp;Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910.