This week’s 4-H project highlight is Everything STEM! Science, Technology, Engineering, and Math cross over to so many day-to-day areas!

When we think of STEM, we usually think of robotics or Unmanned Aerial Systems but 4-H STEM project learning includes AG Mechanics (welding), Architectural Block Construction&nbsp;(ABC), Computer Science, Electricity/Electronics, Renewable Energy, Rocketry/Aerospace, and Small Engines!&nbsp;

Ag mechanics, small engines, electricity, and ABC all have the potential for pursuing jobs in welding, mechanic work, electricians,&nbsp;drafting,&nbsp;and construction! Additionally, those same interests can lead youth to pursue careers in&nbsp;vo-ag/vo-tech education, mechanical engineering, electrical engineering, architecture or architectural engineering.

The rocketry part of the STEM project has been around the longest and helps youth explore all the pieces of aerospace.

You never know what youth with an interest in renewable energy or unmanned aerial systems will develop the next technology to solve issues for all of us! An important part of the STEM project areas is to develop with scientific skills of hypothesis, experimentation, recording of results and the always important, patience and perseverance.

When I think of the wealth of STEM-related jobs in our area, I am amazed at the opportunities. Many manufacturing jobs require STEM skills or understanding to progress. Crop and livestock companies are increasingly using unmanned aerial systems to check watersheds, irrigation systems,&nbsp;and&nbsp;<a></a>pest or weed management issues without needing to disturb the soil.&nbsp;There is always a need for good electricians and builders!

In particular, the Ag Mechanics/Welding area has really grown in the last year and I’m excited to continue to&nbsp;see that growth. ABC continues to challenge youth&nbsp;to think spatially and sets them up for construction work, architecture, or construction science.&nbsp;Rocketry will continue to be one of our bigger STEM project areas as it includes the fun of building and then launching your creation!

If you are interested in learning more about&nbsp;these or other&nbsp;4-H projects, check out kansas4-h.org in the Projects section!&nbsp;All projects include communications skills, record keeping,&nbsp;career connections,&nbsp;and opportunities for leadership and community service!

Michelle Beran is the 4-H Youth Development Agent in the&nbsp;Cottonwood&nbsp;Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call&nbsp;Cottonwood&nbsp;Extension District&nbsp;– Barton&nbsp;Office at&nbsp;620-793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668177490614.jpeg" alt="Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. " />
 <figcaption>Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. </figcaption>
 </figure>This week’s 4-H project highlight is Everything STEM! Science, Technology, Engineering, and Math cross over to so many day-to-day areas!When we think of STEM, we usually think of robotics or Unmanned Aerial Systems but 4-H STEM project learning includes AG Mechanics (welding), Architectural Block Construction&nbsp;(ABC), Computer Science, Electricity/Electronics, Renewable Energy, Rocketry/Aerospace, and Small Engines!&nbsp;Ag mechanics, small engines, electricity, and ABC all have the potential for pursuing jobs in welding, mechanic work, electricians,&nbsp;drafting,&nbsp;and construction! Additionally, those same interests can lead youth to pursue careers in&nbsp;vo-ag/vo-tech education, mechanical engineering, electrical engineering, architecture or architectural engineering.The rocketry part of the STEM project has been around the longest and helps youth explore all the pieces of aerospace.You never know what youth with an interest in renewable energy or unmanned aerial systems will develop the next technology to solve issues for all of us! An important part of the STEM project areas is to develop with scientific skills of hypothesis, experimentation, recording of results and the always important, patience and perseverance.When I think of the wealth of STEM-related jobs in our area, I am amazed at the opportunities. Many manufacturing jobs require STEM skills or understanding to progress. Crop and livestock companies are increasingly using unmanned aerial systems to check watersheds, irrigation systems,&nbsp;and&nbsp;<a></a>pest or weed management issues without needing to disturb the soil.&nbsp;There is always a need for good electricians and builders!In particular, the Ag Mechanics/Welding area has really grown in the last year and I’m excited to continue to&nbsp;see that growth. ABC continues to challenge youth&nbsp;to think spatially and sets them up for construction work, architecture, or construction science.&nbsp;Rocketry will continue to be one of our bigger STEM project areas as it includes the fun of building and then launching your creation!If you are interested in learning more about&nbsp;these or other&nbsp;4-H projects, check out kansas4-h.org in the Projects section!&nbsp;All projects include communications skills, record keeping,&nbsp;career connections,&nbsp;and opportunities for leadership and community service!Michelle Beran is the 4-H Youth Development Agent in the&nbsp;Cottonwood&nbsp;Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call&nbsp;Cottonwood&nbsp;Extension District&nbsp;– Barton&nbsp;Office at&nbsp;620-793-1910.

BERAN: Spotlight on STEM 4-H projects

The annual deadline for individuals interested in running
for city council, school board and improvement district positions is set for this
June with the election Nov. 7.

According to the Ellis County Elections Office, there are
four positions up for election on the USD 489 Hays and USD 432 Victoria school
boards. There are four positions and one unexpired term up for election on the
USD 388 Ellis school board.

There are three positions up for election on the Ellis and
Victoria city councils as well as the Hays City Commission. 

The Victoria and Ellis mayor positions are also up for
election this fall. The Ellis city treasurer position is also up for election.

In Schoenchen, five city council positions are up for
election as well as the position of mayor.

There are three positions each up for election on the Big
Creek, Munjor, Suburban Estates and Prairie Acres Improvement Districts.

The Cottonwood Extension also has two positions up for
election.

The Ellis County Elections Office added these positions are
unofficial until May 1, the certification deadline for the entities.

The necessary paperwork to file for each position is available
under the elections section of the Ellis County website or by clicking <a href="https://www.ellisco.net/431/Filing-Packets">HERE</a>.

The filing deadline is June 1st at 12 p.m.
Paperwork must be submitted to the County Clerk’s office at 718 Main St. in
Hays.

Hays PostThe annual deadline for individuals interested in running
for city council, school board and improvement district positions is set for this
June with the election Nov. 7.According to the Ellis County Elections Office, there are
four positions up for election on the USD 489 Hays and USD 432 Victoria school
boards. There are four positions and one unexpired term up for election on the
USD 388 Ellis school board.There are three positions up for election on the Ellis and
Victoria city councils as well as the Hays City Commission. The Victoria and Ellis mayor positions are also up for
election this fall. The Ellis city treasurer position is also up for election.In Schoenchen, five city council positions are up for
election as well as the position of mayor.There are three positions each up for election on the Big
Creek, Munjor, Suburban Estates and Prairie Acres Improvement Districts.The Cottonwood Extension also has two positions up for
election.The Ellis County Elections Office added these positions are
unofficial until May 1, the certification deadline for the entities.The necessary paperwork to file for each position is available
under the elections section of the Ellis County website or by clicking <a href="https://www.ellisco.net/431/Filing-Packets">HERE</a>.The filing deadline is June 1st at 12 p.m.
Paperwork must be submitted to the County Clerk’s office at 718 Main St. in
Hays.The filing fee is $20.

Filing deadline for city, school board elections later this year

Registration
is open now for the K-State Research and Extension’s Walk Kansas program.

The annual
eight-week activity challenge is designed to encourage activity in children and
adults, set to begin on March 26.

“We try
to change things up a little bit each year,” said Cottonwood Extension District Family and Community Wellness agent Monique Koerner. 

This
year, participants can select from several team challenges, from 435 to 1,200 miles.

&nbsp;“Typically, it's a group activity,” Koerner
said. “So, people get teams of four to six people together – you can also do it
solo as well – but there are typically three different trails that people can
choose from based on the activity challenge that they want for those eight
weeks.”

Whether
in a team or solo, she said the goal of the program is to help participants stay
healthy.

“Staying
active and having healthy eating habits can actually reduce our chances of
developing some of those chronic diseases, heart disease, diabetes, those types
of things,” Koerner said. “As we get older, it's important to focus a little
bit more on those things and maybe be more intentional. And so I think that's
what Walk Kansas brings to the table.”

The
program has a dedicated website, <a href="https://www.walkkansasonline.org/">walkkansasonline.org</a>,
where participants register and track the progress of area teams.

“You can
watch your trail on the map as well,” Koerner said. &nbsp;“So, it just makes it a little more fun when
you're doing it together as a team and can choose a trail and watch your
progress on the map and see what other teams are doing.”

There's
a whole health breakdown on it as well with tabs for physical activity
guidelines, basics of exercise and strength training, healthy eating guidelines
including nutritional recipes, stress management, relationship and memory improvement
tips, she said.

While
the website has various tools for encouraging healthy behaviors, only tracking
walk time or steps is required.

“You
also get the weekly newsletter, and you'll have access to all the events I have
planned,” Koerner said. ”And in Ellis County, you'll have access to the online
tracking system, and there's also an app too, so you can sync your devices. So,
that makes it super easy to keep track of your activity.”

Along with the statewide program, the Cottonwood
District participants will have the opportunity to attend a six-week virtual learning series focused on Mediterranean-style eating patterns.

“It's
called Med instead of meds,” Koerner said. “It's just focusing on healthier
eating habits rather than using medications to stay healthy.”

“I'll be
doing some programming around Walk Kansas as well. What we decided to do was
some watch parties and walk parties. The watch parties will meet up at the
office and watch the webinars on Mediterranean-style eating habits, and then
we'll also take some walks together.”

Registration
is not locked into a location, and participants from outside Kansas are welcome,
but participants will be able to see area activities after selecting an Extension
district.

In the
Cottonwood District, the program will wrap up with a taste of what participants learned.

“We will
have like a taste testing event at the end of the program in May, where we'll
be able to gather and mix some of the recipes and see what they taste like,”
Koerner said.

<div><iframe title="Registration open for Walk Kansas" allowtransparency="true" height="600" width="100%" style="border: none; min-width: min(100%, 430px);" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?i=d3yhp-13b25aa-pb&from=pb6admin&square=1&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&logo_link=podcast_page&btn-skin=3267a3&size=600" allowfullscreen=""></iframe></div>By JAMES BELL Hays PostRegistration
is open now for the K-State Research and Extension’s Walk Kansas program.The annual
eight-week activity challenge is designed to encourage activity in children and
adults, set to begin on March 26.“We try
to change things up a little bit each year,” said Cottonwood Extension District Family and Community Wellness agent Monique Koerner. This
year, participants can select from several team challenges, from 435 to 1,200 miles.&nbsp;“Typically, it's a group activity,” Koerner
said. “So, people get teams of four to six people together – you can also do it
solo as well – but there are typically three different trails that people can
choose from based on the activity challenge that they want for those eight
weeks.”Whether
in a team or solo, she said the goal of the program is to help participants stay
healthy.“Staying
active and having healthy eating habits can actually reduce our chances of
developing some of those chronic diseases, heart disease, diabetes, those types
of things,” Koerner said. “As we get older, it's important to focus a little
bit more on those things and maybe be more intentional. And so I think that's
what Walk Kansas brings to the table.”The
program has a dedicated website, <a href="https://www.walkkansasonline.org/">walkkansasonline.org</a>,
where participants register and track the progress of area teams.“You can
watch your trail on the map as well,” Koerner said. &nbsp;“So, it just makes it a little more fun when
you're doing it together as a team and can choose a trail and watch your
progress on the map and see what other teams are doing.”There's
a whole health breakdown on it as well with tabs for physical activity
guidelines, basics of exercise and strength training, healthy eating guidelines
including nutritional recipes, stress management, relationship and memory improvement
tips, she said.While
the website has various tools for encouraging healthy behaviors, only tracking
walk time or steps is required.Registration
is $10. “You
also get the weekly newsletter, and you'll have access to all the events I have
planned,” Koerner said. ”And in Ellis County, you'll have access to the online
tracking system, and there's also an app too, so you can sync your devices. So,
that makes it super easy to keep track of your activity.”Along with the statewide program, the Cottonwood
District participants will have the opportunity to attend a six-week virtual learning series focused on Mediterranean-style eating patterns.“It's
called Med instead of meds,” Koerner said. “It's just focusing on healthier
eating habits rather than using medications to stay healthy.”“I'll be
doing some programming around Walk Kansas as well. What we decided to do was
some watch parties and walk parties. The watch parties will meet up at the
office and watch the webinars on Mediterranean-style eating habits, and then
we'll also take some walks together.”Registration
is not locked into a location, and participants from outside Kansas are welcome,
but participants will be able to see area activities after selecting an Extension
district.In the
Cottonwood District, the program will wrap up with a taste of what participants learned.“We will
have like a taste testing event at the end of the program in May, where we'll
be able to gather and mix some of the recipes and see what they taste like,”
Koerner said.

🎙 Walk Kansas registration open now

By STACY CAMPBELL Cottonwood Extension District

If there was a simple $25&nbsp;add on that could be purchased at the automotive parts store, installed in&nbsp;less than 1 hour,&nbsp;with a tool as simple as a screwdriver, that would guarantee an improvement in fuel efficiency of your cars, trucks, and tractors? Would you do it?&nbsp;

For the soil on your property, soil testing could be considered that miracle product. Using a simple soil probe,&nbsp;it takes about 30 minutes to collect a good sample, one trip to town to deliver it to the Extension&nbsp;Office,&nbsp;Coop&nbsp;or ag retailer,&nbsp;it costs&nbsp;about&nbsp;$25, and it will guarantee an improvement in crop production efficiency&nbsp;each growing season,&nbsp;before it needs to be “replaced”. You would think the extension office, Coops&nbsp;or ag retailers&nbsp;would be inundated with samples every spring, but unfortunately that is not the case.&nbsp;

Several surveys&nbsp;from past&nbsp;years&nbsp;in the&nbsp;Southern &amp;&nbsp;Great Plains&nbsp;have continued to show that&nbsp;an overallsmall percentage of&nbsp;farmers&nbsp;soil test regularly,&nbsp;and some of those don’t even follow the soil test recommendation once it is received.&nbsp;

Nothing that could be done offered a greater return on investment than what is possible from a $25&nbsp;soil test.&nbsp;Especially following a low yielding, drought that we experienced last year. Logic would tell us that there should be left-over fertilizer from the last growing season. The only way to know how much,&nbsp;is to&nbsp;properly take&nbsp;soil samples.&nbsp;

The folks who study the adaptation of new technology would tell you that some will study their lesson,decide&nbsp;and quickly move toward early implementation of new technology. Some will watch closely until they see it is successful with others and then move toward implementation. Others will implement the new technology when they determine it is critical for their survival. And a last group will implement a new technology only when it becomes legally mandated.&nbsp;

So, even if there was a cheap,&nbsp;simple&nbsp;add&nbsp;on&nbsp;that&nbsp;guaranteed to increase fuel efficiency there would still be those who would not make the effort to change. After decades of promoting soil testing I guess those of us who work in Extension Education&nbsp;and the commercial ag industry&nbsp;have witnessed this same reluctance to adapt a proven technology.&nbsp;

But even after decades of promoting soil testing we won’t give up. Call your&nbsp;local&nbsp;county&nbsp;or district&nbsp;extension office, Coop or ag retailer&nbsp;for more information about the benefits of soil testing.

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.

By STACY CAMPBELL Cottonwood Extension DistrictIf there was a simple $25&nbsp;add on that could be purchased at the automotive parts store, installed in&nbsp;less than 1 hour,&nbsp;with a tool as simple as a screwdriver, that would guarantee an improvement in fuel efficiency of your cars, trucks, and tractors? Would you do it?&nbsp;For the soil on your property, soil testing could be considered that miracle product. Using a simple soil probe,&nbsp;it takes about 30 minutes to collect a good sample, one trip to town to deliver it to the Extension&nbsp;Office,&nbsp;Coop&nbsp;or ag retailer,&nbsp;it costs&nbsp;about&nbsp;$25, and it will guarantee an improvement in crop production efficiency&nbsp;each growing season,&nbsp;before it needs to be “replaced”. You would think the extension office, Coops&nbsp;or ag retailers&nbsp;would be inundated with samples every spring, but unfortunately that is not the case.&nbsp;Several surveys&nbsp;from past&nbsp;years&nbsp;in the&nbsp;Southern &amp;&nbsp;Great Plains&nbsp;have continued to show that&nbsp;an overallsmall percentage of&nbsp;farmers&nbsp;soil test regularly,&nbsp;and some of those don’t even follow the soil test recommendation once it is received.&nbsp;Nothing that could be done offered a greater return on investment than what is possible from a $25&nbsp;soil test.&nbsp;Especially following a low yielding, drought that we experienced last year. Logic would tell us that there should be left-over fertilizer from the last growing season. The only way to know how much,&nbsp;is to&nbsp;properly take&nbsp;soil samples.&nbsp;The folks who study the adaptation of new technology would tell you that some will study their lesson,decide&nbsp;and quickly move toward early implementation of new technology. Some will watch closely until they see it is successful with others and then move toward implementation. Others will implement the new technology when they determine it is critical for their survival. And a last group will implement a new technology only when it becomes legally mandated.&nbsp;So, even if there was a cheap,&nbsp;simple&nbsp;add&nbsp;on&nbsp;that&nbsp;guaranteed to increase fuel efficiency there would still be those who would not make the effort to change. After decades of promoting soil testing I guess those of us who work in Extension Education&nbsp;and the commercial ag industry&nbsp;have witnessed this same reluctance to adapt a proven technology.&nbsp;But even after decades of promoting soil testing we won’t give up. Call your&nbsp;local&nbsp;county&nbsp;or district&nbsp;extension office, Coop or ag retailer&nbsp;for more information about the benefits of soil testing.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: It’s soil sampling time for summer crops, forages

It is always a treat to eat out at a favorite restaurant or community event, and as consumers, we expect the food to be safe. &nbsp;We must rely on the food handlers to provide the safest meal possible.&nbsp;

K-State Research and Extension in partnership with the Kansas Restaurant and Hospitality Association provides training for all food handlers.&nbsp;The&nbsp;ServSafe&nbsp;program is a national certification program designed to teach safe handling practices to those who serve food to the public.

ServSafe Food Handlers class is scheduled for Monday, March 20, from 1:30-4:30pm at the Cottonwood Extension Office at 601 Main in Hays. &nbsp;The class covers basic food safety, personal hygiene, preventing cross contamination, time and temperature, cleaning and sanitation. &nbsp;The course is&nbsp;for commercial food safety employees and non-profit volunteers. &nbsp;The cost for the course is $15 and covers the cost of the&nbsp;ServSafe®&nbsp;Food Handlers manual, training materials and refreshments. Registration is due by March 17,.&nbsp;&nbsp;Please call the office or email if you have any questions or want to register for the class.

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&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>It is always a treat to eat out at a favorite restaurant or community event, and as consumers, we expect the food to be safe. &nbsp;We must rely on the food handlers to provide the safest meal possible.&nbsp;K-State Research and Extension in partnership with the Kansas Restaurant and Hospitality Association provides training for all food handlers.&nbsp;The&nbsp;ServSafe&nbsp;program is a national certification program designed to teach safe handling practices to those who serve food to the public.ServSafe Food Handlers class is scheduled for Monday, March 20, from 1:30-4:30pm at the Cottonwood Extension Office at 601 Main in Hays. &nbsp;The class covers basic food safety, personal hygiene, preventing cross contamination, time and temperature, cleaning and sanitation. &nbsp;The course is&nbsp;for commercial food safety employees and non-profit volunteers. &nbsp;The cost for the course is $15 and covers the cost of the&nbsp;ServSafe®&nbsp;Food Handlers manual, training materials and refreshments. Registration is due by March 17,.&nbsp;&nbsp;Please call the office or email if you have any questions or want to register for the class.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&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>

KOERNER: ServSafe food handlers training offered

Live in Kansas and the Midwest for very long, and it becomes commonplace to expect a wide variety of spring and summer weather. Tornadoes, damaging winds, large hail, flash flooding and lightning often dominate the news headlines in this part of the country.&nbsp;

But Chip Redmond says those weather hazards can happen most&nbsp;anytime&nbsp;of year.&nbsp;

“You can’t just focus on a couple weeks of the year,” said Redmond, manager of the&nbsp;<a href="https://mesonet.k-state.edu/">Kansas&nbsp;Mesonet</a>, a network of weather monitoring stations throughout the state. “For example, we see tornadoes most often in the spring and early summer, but we could see them year-round. We’ve had tornadoes in December before.”&nbsp;

The National Weather Service in Topeka has designated&nbsp;<a href="https://www.weather.gov/top/swaw">March 6-10 as Severe Weather Preparedness Week in Kansas</a>, including a statewide tornado drill on Tuesday, March 7 at 10 a.m. All Kansans are urged to participate in the drill by practicing the plans they have in place for seeking shelter from a tornado.&nbsp;

“You’ve got to keep that plan fresh,” Redmond said. “Anytime there’s a wind threat, whether it’s a tornado or severe winds, the best thing to do is to get centrally located in your house – typically a bathroom that has four interior walls around it, or underneath the stairwell in a basement. You want as many walls between you and the outside in all directions.”&nbsp;

Redmond suggests people keep a weather safety kit that includes such items as non-perishable food, blankets, boots, extra clothes, helmets, weather radio, batteries, a charging device for phones and even a map to track the path of the storm while listening to news reports.&nbsp;

He also recommends that parents practice the plan with children well in advance of severe weather threats; doing so helps to ease children’s anxiety in a real emergency.&nbsp;

Though parts of Kansas are starved for rain, flash flooding is also a common threat in spring and summer. It’s also a tricky threat.&nbsp;

“Honestly, flash flooding kills more people than tornadoes in most years,” Redmond said. “That’s because people really underestimate the power of water.”&nbsp;

He said water can quickly rise in areas that people don’t expect – such as across a roadway – and the current is often turbulent.&nbsp;

“There’s a good meteorologist slogan for when&nbsp;water’s&nbsp;on the road: ‘Turn Around, Don’t Drown,’” Redmond said. “You don’t know what kind of turbulence and current that water has underneath, and for that matter, you don’t know the state of the road underneath the water. Find another way to your destination.”&nbsp;

To stay safe from lightning, the meteorologist’s advice is ‘When Thunder Roars, Go Indoors.’ Lightning strikes the U.S. 25 million times a year, according to the National Weather Service, accounting for an average of 47 deaths.&nbsp;

“Staying safe in severe weather really is having situational awareness all the time,” Redmond said. “Whether you’re driving down the road or going to bed at night, know the forecast and know what’s going on around you all the time. Forecasts aren’t perfect; they can change very quickly.&nbsp;So&nbsp;make a habit of checking the weather in the morning, during the day and before you go to bed.” &nbsp;

More weather&nbsp;<a href="https://www.weather.gov/top/swaw">safety tips are available online from the National Weather Service.</a>&nbsp;

More information on Kansas weather conditions, including up-to-date forecasts, is available online from the&nbsp;<a href="https://mesonet.k-state.edu/">Kansas&nbsp;Mesonet</a>.&nbsp;

The National Weather Service issues alerts on severe weather based on the immediacy of a storm. Knowing the terms associated with weather alerts can help you stay safe.&nbsp;

A storm&nbsp;watch&nbsp;means that severe weather has not yet occurred, but weather conditions are expected to produce potentially dangerous weather.&nbsp;

A storm&nbsp;warning&nbsp;means that meteorologists have already observed severe conditions, and dangerous weather is imminent in your area or location. Take appropriate action as quickly and safely as possible.&nbsp;

Sometimes, a weather&nbsp;advisory&nbsp;is issued, indicating a less serious condition compared to warnings, but still requires residents to take appropriate precautions to avoid threats to life or property.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>Live in Kansas and the Midwest for very long, and it becomes commonplace to expect a wide variety of spring and summer weather. Tornadoes, damaging winds, large hail, flash flooding and lightning often dominate the news headlines in this part of the country.&nbsp;But Chip Redmond says those weather hazards can happen most&nbsp;anytime&nbsp;of year.&nbsp;“You can’t just focus on a couple weeks of the year,” said Redmond, manager of the&nbsp;<a href="https://mesonet.k-state.edu/">Kansas&nbsp;Mesonet</a>, a network of weather monitoring stations throughout the state. “For example, we see tornadoes most often in the spring and early summer, but we could see them year-round. We’ve had tornadoes in December before.”&nbsp;The National Weather Service in Topeka has designated&nbsp;<a href="https://www.weather.gov/top/swaw">March 6-10 as Severe Weather Preparedness Week in Kansas</a>, including a statewide tornado drill on Tuesday, March 7 at 10 a.m. All Kansans are urged to participate in the drill by practicing the plans they have in place for seeking shelter from a tornado.&nbsp;“You’ve got to keep that plan fresh,” Redmond said. “Anytime there’s a wind threat, whether it’s a tornado or severe winds, the best thing to do is to get centrally located in your house – typically a bathroom that has four interior walls around it, or underneath the stairwell in a basement. You want as many walls between you and the outside in all directions.”&nbsp;Redmond suggests people keep a weather safety kit that includes such items as non-perishable food, blankets, boots, extra clothes, helmets, weather radio, batteries, a charging device for phones and even a map to track the path of the storm while listening to news reports.&nbsp;He also recommends that parents practice the plan with children well in advance of severe weather threats; doing so helps to ease children’s anxiety in a real emergency.&nbsp;Though parts of Kansas are starved for rain, flash flooding is also a common threat in spring and summer. It’s also a tricky threat.&nbsp;“Honestly, flash flooding kills more people than tornadoes in most years,” Redmond said. “That’s because people really underestimate the power of water.”&nbsp;He said water can quickly rise in areas that people don’t expect – such as across a roadway – and the current is often turbulent.&nbsp;“There’s a good meteorologist slogan for when&nbsp;water’s&nbsp;on the road: ‘Turn Around, Don’t Drown,’” Redmond said. “You don’t know what kind of turbulence and current that water has underneath, and for that matter, you don’t know the state of the road underneath the water. Find another way to your destination.”&nbsp;To stay safe from lightning, the meteorologist’s advice is ‘When Thunder Roars, Go Indoors.’ Lightning strikes the U.S. 25 million times a year, according to the National Weather Service, accounting for an average of 47 deaths.&nbsp;“Staying safe in severe weather really is having situational awareness all the time,” Redmond said. “Whether you’re driving down the road or going to bed at night, know the forecast and know what’s going on around you all the time. Forecasts aren’t perfect; they can change very quickly.&nbsp;So&nbsp;make a habit of checking the weather in the morning, during the day and before you go to bed.” &nbsp;More weather&nbsp;<a href="https://www.weather.gov/top/swaw">safety tips are available online from the National Weather Service.</a>&nbsp;More information on Kansas weather conditions, including up-to-date forecasts, is available online from the&nbsp;<a href="https://mesonet.k-state.edu/">Kansas&nbsp;Mesonet</a>.&nbsp;<h2>Weather watch or warning?</h2>The National Weather Service issues alerts on severe weather based on the immediacy of a storm. Knowing the terms associated with weather alerts can help you stay safe.&nbsp;A storm&nbsp;watch&nbsp;means that severe weather has not yet occurred, but weather conditions are expected to produce potentially dangerous weather.&nbsp;A storm&nbsp;warning&nbsp;means that meteorologists have already observed severe conditions, and dangerous weather is imminent in your area or location. Take appropriate action as quickly and safely as possible.&nbsp;Sometimes, a weather&nbsp;advisory&nbsp;is issued, indicating a less serious condition compared to warnings, but still requires residents to take appropriate precautions to avoid threats to life or property.&nbsp;Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>

KOERNER: Severe weather could hit at any time

As I continue to highlight&nbsp;a few of the 40 projects that 4-H offers, my focus&nbsp;this week&nbsp;is on Clothing and Textiles, Forestry, and Woodworking.

One of my favorite projects as a 4-H member was the Clothing and Textiles project! Beyond the practical aspects of learning about fabrics and how to sew, the Clothing and Textiles project also helps youth with learning about fabric care: when something says to wash in cold water, what does that mean? When a label states “dry clean only”, what do you do with that? Another important life skill is learning to calculate the cost per wear; in other words, if you purchase a cheap item but if it falls apart after 3 washings versus a more expensive item that you may wear weekly for 2 years. Which is truly the better purchase? The Buymanship part of Clothing and Textiles also includes how to select an outfit for a particular event and that fits you appropriately while working within a budget.&nbsp;These are important life skills no matter your&nbsp;job and career choice.

As part of the Ag and Natural Resources 4-H curriculum, Forestry provides an opportunity to learn about trees, their impact on our environment, and management. Additionally, the Forestry project encourages youth to go outside and explore. They develop collections of trees&nbsp;and can learn about related careers such as the Forestry Service, Natural Resources Conservation Service, ag-management fields,&nbsp;the&nbsp;<a></a>National Park Service, and Wildlife and Parks.

The Woodworking project is one of my favorites to view because this is not something in my skill set! The Woodworking project requires that you enjoy working with wood, using tools, and building things such as a table, wooden toy, or a chair. Very practical skills begin with measuring things and using hand tools to learning to safely operate&nbsp;routers and jointers. These are great skills whether you are looking at a career in carpentry or are interested in developing a lifelong hobby.

When you visit a county or the Kansas State Fair this year, I hope that you will take time to view these projects knowing a little more about the learning objectives of our 4-H members!

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="Michelle Beran is the 4-H Youth Development Agent in the&nbsp;Cottonwood&nbsp;Extension District.&nbsp;" />
 <figcaption>Michelle Beran is the 4-H Youth Development Agent in the&nbsp;Cottonwood&nbsp;Extension District.&nbsp;</figcaption>
 </figure>As I continue to highlight&nbsp;a few of the 40 projects that 4-H offers, my focus&nbsp;this week&nbsp;is on Clothing and Textiles, Forestry, and Woodworking.One of my favorite projects as a 4-H member was the Clothing and Textiles project! Beyond the practical aspects of learning about fabrics and how to sew, the Clothing and Textiles project also helps youth with learning about fabric care: when something says to wash in cold water, what does that mean? When a label states “dry clean only”, what do you do with that? Another important life skill is learning to calculate the cost per wear; in other words, if you purchase a cheap item but if it falls apart after 3 washings versus a more expensive item that you may wear weekly for 2 years. Which is truly the better purchase? The Buymanship part of Clothing and Textiles also includes how to select an outfit for a particular event and that fits you appropriately while working within a budget.&nbsp;These are important life skills no matter your&nbsp;job and career choice.As part of the Ag and Natural Resources 4-H curriculum, Forestry provides an opportunity to learn about trees, their impact on our environment, and management. Additionally, the Forestry project encourages youth to go outside and explore. They develop collections of trees&nbsp;and can learn about related careers such as the Forestry Service, Natural Resources Conservation Service, ag-management fields,&nbsp;the&nbsp;<a></a>National Park Service, and Wildlife and Parks.The Woodworking project is one of my favorites to view because this is not something in my skill set! The Woodworking project requires that you enjoy working with wood, using tools, and building things such as a table, wooden toy, or a chair. Very practical skills begin with measuring things and using hand tools to learning to safely operate&nbsp;routers and jointers. These are great skills whether you are looking at a career in carpentry or are interested in developing a lifelong hobby.When you visit a county or the Kansas State Fair this year, I hope that you will take time to view these projects knowing a little more about the learning objectives of our 4-H members!If you are interested in learning more about&nbsp;these or other&nbsp;4-H projects, check out kansas4-h.org in the Projects section!&nbsp;All projects include communications skills, record keeping,&nbsp;career connections,&nbsp;and opportunities for leadership and community service!Michelle Beran is the 4-H Youth Development Agent in the&nbsp;Cottonwood&nbsp;Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call&nbsp;Cottonwood&nbsp;Extension District&nbsp;– Barton&nbsp;Office at&nbsp;620-793-1910.

BERAN: Clothing forestry and woodworking 4-H projects

But Chip Redmond says those weather hazards can happen most anytime of year.&nbsp;

“You can’t just focus on a couple weeks of the year,” said Redmond, manager of the Kansas Mesonet, a network of weather monitoring stations throughout the state. “For example, we see tornadoes most often in the spring and early summer, but we could see them year-round. We’ve had tornadoes in December before.”&nbsp;

The National Weather Service in Topeka has designated March 6-10 as Severe Weather Preparedness Week in Kansas, including a statewide tornado drill at 10 a.m. Tuesday, March 7. All Kansans are urged to participate in the drill by practicing the plans they have in place for seeking shelter from a tornado.&nbsp;

“There’s a good meteorologist slogan for when water’s on the road: ‘Turn Around, Don’t Drown,’” Redmond said. “You don’t know what kind of turbulence and current that water has underneath, and for that matter, you don’t know the state of the road underneath the water. Find another way to your destination.”&nbsp;

“Staying safe in severe weather really is having situational awareness all the time,” Redmond said. “Whether you’re driving down the road or going to bed at night, know the forecast and know what’s going on around you all the time. Forecasts aren’t perfect; they can change very quickly. So make a habit of checking the weather in the morning, during the day and before you go to bed.” &nbsp;

More weather safety tips are available online from the National Weather Service.&nbsp;

More information on Kansas weather conditions, including up-to-date forecasts, is available online from the Kansas Mesonet.

What’s the difference between a weather watch and warning?

A storm watch means that severe weather has not yet occurred, but weather conditions are expected to produce potentially dangerous weather.&nbsp;

A storm warning means that meteorologists have already observed severe conditions, and dangerous weather is imminent in your area or location. Take appropriate action as quickly and safely as possible.&nbsp;

Sometimes, a weather advisory is issued, indicating a less serious condition compared to warnings, but still requires residents to take appropriate precautions to avoid threats to life or property.&nbsp;

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

Live in Kansas and the Midwest for very long, and it becomes commonplace to expect a wide variety of spring and summer weather. Tornadoes, damaging winds, large hail, flash flooding and lightning often dominate the news headlines in this part of the country.&nbsp;But Chip Redmond says those weather hazards can happen most anytime of year.&nbsp;“You can’t just focus on a couple weeks of the year,” said Redmond, manager of the Kansas Mesonet, a network of weather monitoring stations throughout the state. “For example, we see tornadoes most often in the spring and early summer, but we could see them year-round. We’ve had tornadoes in December before.”&nbsp;The National Weather Service in Topeka has designated March 6-10 as Severe Weather Preparedness Week in Kansas, including a statewide tornado drill at 10 a.m. Tuesday, March 7. All Kansans are urged to participate in the drill by practicing the plans they have in place for seeking shelter from a tornado.&nbsp;“You’ve got to keep that plan fresh,” Redmond said. “Anytime there’s a wind threat, whether it’s a tornado or severe winds, the best thing to do is to get centrally located in your house – typically a bathroom that has four interior walls around it, or underneath the stairwell in a basement. You want as many walls between you and the outside in all directions.”&nbsp;Redmond suggests people keep a weather safety kit that includes such items as non-perishable food, blankets, boots, extra clothes, helmets, weather radio, batteries, a charging device for phones and even a map to track the path of the storm while listening to news reports.&nbsp;He also recommends that parents practice the plan with children well in advance of severe weather threats; doing so helps to ease children’s anxiety in a real emergency.&nbsp;Though parts of Kansas are starved for rain, flash flooding is also a common threat in spring and summer. It’s also a tricky threat.&nbsp;“Honestly, flash flooding kills more people than tornadoes in most years,” Redmond said. “That’s because people really underestimate the power of water.”&nbsp;He said water can quickly rise in areas that people don’t expect – such as across a roadway – and the current is often turbulent.&nbsp;“There’s a good meteorologist slogan for when water’s on the road: ‘Turn Around, Don’t Drown,’” Redmond said. “You don’t know what kind of turbulence and current that water has underneath, and for that matter, you don’t know the state of the road underneath the water. Find another way to your destination.”&nbsp;To stay safe from lightning, the meteorologist’s advice is ‘When Thunder Roars, Go Indoors.’ Lightning strikes the U.S. 25 million times a year, according to the National Weather Service, accounting for an average of 47 deaths.&nbsp;“Staying safe in severe weather really is having situational awareness all the time,” Redmond said. “Whether you’re driving down the road or going to bed at night, know the forecast and know what’s going on around you all the time. Forecasts aren’t perfect; they can change very quickly. So make a habit of checking the weather in the morning, during the day and before you go to bed.” &nbsp;More weather safety tips are available online from the National Weather Service.&nbsp;More information on Kansas weather conditions, including up-to-date forecasts, is available online from the Kansas Mesonet.<h2>What’s the difference between a weather watch and warning?</h2>The National Weather Service issues alerts on severe weather based on the immediacy of a storm. Knowing the terms associated with weather alerts can help you stay safe.&nbsp;A storm watch means that severe weather has not yet occurred, but weather conditions are expected to produce potentially dangerous weather.&nbsp;A storm warning means that meteorologists have already observed severe conditions, and dangerous weather is imminent in your area or location. Take appropriate action as quickly and safely as possible.&nbsp;Sometimes, a weather advisory is issued, indicating a less serious condition compared to warnings, but still requires residents to take appropriate precautions to avoid threats to life or property.&nbsp;Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu.

Koerner: Severe weather can happen anytime

EXTENSION AGENT, FAMILY &amp; COMMUNITY WELLNESS opportunity in Cottonwood District.

Primary office in GREAT BEND, KS, with another in Hays. See&nbsp;<a href="http://www.ksre.ksu.edu/jobs">www.ksre.ksu.edu/jobs</a>for responsibilities, qualifications, and application procedure. Application deadline: 3/14/23.

K-State Research and Extension is an EOE of individuals with disabilities and protected veterans. Background check required.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/3/1646666489658.png" alt="" />
 <figcaption></figcaption>
 </figure>EXTENSION AGENT, FAMILY &amp; COMMUNITY WELLNESS opportunity in Cottonwood District.Primary office in GREAT BEND, KS, with another in Hays. See&nbsp;<a href="http://www.ksre.ksu.edu/jobs">www.ksre.ksu.edu/jobs</a>for responsibilities, qualifications, and application procedure. Application deadline: 3/14/23.K-State Research and Extension is an EOE of individuals with disabilities and protected veterans. Background check required.

CAMPBELL: Kansas grain performance testing report

4-H offers 40 different project areas for youth to explore and learn! I’d like to highlight a few of them over the next few weeks.

The Foods and Nutrition project is about much more than the cookies, cakes, and pies that you see on display during the fair. The Foods and Nutrition project provides opportunities for youth to learn the basics of measuring, following a recipe, and kitchen safety. As youth advance through the project, they learn about terminology, food safety, food labels/nutrition, and budgeting.&nbsp;We encourage youth to be active participants in planning and preparing meals at home as necessary life skills; it just isn’t feasible to bring a casserole to the fair!

For youth interested in the outdoors, the Wildlife project provides opportunities to learn about wildlife behavior, habitat requirements, how wildlife species fit into nature’s scheme, how they are managed, and how they relate to humans. Youth progress through learning about reptiles and amphibians, about habitat, and about birds through more advanced topics of the importance of insects and flowers, identifying seed shapes, characteristics of mammals, the significance of wetlands, and the effect of humans on&nbsp;wildlife habitat. We have an excellent resource in the Kansas Wetlands Education Center to reinforce these learning opportunities as well as Kansas 4-H events such as the annual Insect Spectacular!

Photography is a project that has changed a bit over the years as the quality of cell phone cameras has dramatically improved. Photography was one of my own favorite projects and I bought my first good camera when I graduated from high school. It was a sad day when Dale Riggs had to tell me that he could no longer repair my trusty Minolta which had captured thousands of photos and&nbsp;was&nbsp;utilized during my journalism course of study! Photography is about much more than&nbsp;hitting the button on your phone to take quality pictures that share a story. The photography project walks youth through the basics of how a camera works, basic composition, and organizing a photo story to learning shutter speeds, the Rule of Thirds, and the differences between normal, wide angle, telephoto, and zoom. Additional 4-H events include annual Shutterbugs workshops for youth to learn, practice, and explore!

I hope this sparks an interest in a youth in your world and gives you more information as you look at 4-H projects showcased during the county fair.

If you are interested in learning more about 4-H projects, check out kansas4-h.org in the Projects section!&nbsp;All projects include communications skills, record keeping,&nbsp;career connections,&nbsp;and opportunities for leadership and community service!

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District.&nbsp;" />
 <figcaption>Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District.&nbsp;</figcaption>
 </figure>Project Highlight 2.6.20234-H offers 40 different project areas for youth to explore and learn! I’d like to highlight a few of them over the next few weeks.The Foods and Nutrition project is about much more than the cookies, cakes, and pies that you see on display during the fair. The Foods and Nutrition project provides opportunities for youth to learn the basics of measuring, following a recipe, and kitchen safety. As youth advance through the project, they learn about terminology, food safety, food labels/nutrition, and budgeting.&nbsp;We encourage youth to be active participants in planning and preparing meals at home as necessary life skills; it just isn’t feasible to bring a casserole to the fair!For youth interested in the outdoors, the Wildlife project provides opportunities to learn about wildlife behavior, habitat requirements, how wildlife species fit into nature’s scheme, how they are managed, and how they relate to humans. Youth progress through learning about reptiles and amphibians, about habitat, and about birds through more advanced topics of the importance of insects and flowers, identifying seed shapes, characteristics of mammals, the significance of wetlands, and the effect of humans on&nbsp;wildlife habitat. We have an excellent resource in the Kansas Wetlands Education Center to reinforce these learning opportunities as well as Kansas 4-H events such as the annual Insect Spectacular!Photography is a project that has changed a bit over the years as the quality of cell phone cameras has dramatically improved. Photography was one of my own favorite projects and I bought my first good camera when I graduated from high school. It was a sad day when Dale Riggs had to tell me that he could no longer repair my trusty Minolta which had captured thousands of photos and&nbsp;was&nbsp;utilized during my journalism course of study! Photography is about much more than&nbsp;hitting the button on your phone to take quality pictures that share a story. The photography project walks youth through the basics of how a camera works, basic composition, and organizing a photo story to learning shutter speeds, the Rule of Thirds, and the differences between normal, wide angle, telephoto, and zoom. Additional 4-H events include annual Shutterbugs workshops for youth to learn, practice, and explore!I hope this sparks an interest in a youth in your world and gives you more information as you look at 4-H projects showcased during the county fair.If you are interested in learning more about 4-H projects, check out kansas4-h.org in the Projects section!&nbsp;All projects include communications skills, record keeping,&nbsp;career connections,&nbsp;and opportunities for leadership and community service!Michelle Beran is the 4-H Youth Development Agent in the&nbsp;Cottonwood&nbsp;Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call&nbsp;Cottonwood&nbsp;Extension District&nbsp;– Barton&nbsp;Office at&nbsp;620-793-1910.

BERAN: 4-H project highlights

Have you ever wondered what it was like to have a vision impairment, hearing impairment or not be able to smell or feel something? These are things that happen naturally as we age, yet few of us think about this until we are older. What if you could temporarily experience this to help understand what it is like to be an older person. We have a K-State program that can help us do just that. Gray for a Day is a simulation experience that utilizes an empathic approach to educate individuals on the age-related sensory and functional challenges that some older adults might face.

Recently, I had the opportunity to shadow Donna Krug, District 
Director and Family Consumer Science Agent, while she conducted the 
simulation with a high school class in Great Bend. The class was very 
engaged, asked questions, and were good sports while using the props to 
see what it “feels like” as we age. There are several objectives we hope
 to accomplish by presenting this program. The first is to understand 
how the senses and functional abilities can decline with age. We also 
hope to personally experience age-related sensory and functional decline
 with the simulations. By understanding the influence of sensory and 
functional decline on daily life, the hope is to encourage one to 
develop the skills necessary to effectively interact with someone who 
may be experiencing age-related sensory and functional declines. 
Finally, we hope to impart understanding that by taking steps to improve
 or maintain your health now that this will contribute to sensory and 
functional well-being in the future.

These activities work great 
with people of all ages. It can spark great conversations between old 
and young people alike. Please call or email if you are interested in 
Gray for A Day presentation for your class or organization.

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.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>Have you ever wondered what it was like to have a vision impairment, hearing impairment or not be able to smell or feel something? These are things that happen naturally as we age, yet few of us think about this until we are older. What if you could temporarily experience this to help understand what it is like to be an older person. We have a K-State program that can help us do just that. Gray for a Day is a simulation experience that utilizes an empathic approach to educate individuals on the age-related sensory and functional challenges that some older adults might face.Recently, I had the opportunity to shadow Donna Krug, District 
Director and Family Consumer Science Agent, while she conducted the 
simulation with a high school class in Great Bend. The class was very 
engaged, asked questions, and were good sports while using the props to 
see what it “feels like” as we age. There are several objectives we hope
 to accomplish by presenting this program. The first is to understand 
how the senses and functional abilities can decline with age. We also 
hope to personally experience age-related sensory and functional decline
 with the simulations. By understanding the influence of sensory and 
functional decline on daily life, the hope is to encourage one to 
develop the skills necessary to effectively interact with someone who 
may be experiencing age-related sensory and functional declines. 
Finally, we hope to impart understanding that by taking steps to improve
 or maintain your health now that this will contribute to sensory and 
functional well-being in the future.These activities work great 
with people of all ages. It can spark great conversations between old 
and young people alike. Please call or email if you are interested in 
Gray for A Day presentation for your class or organization.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.&nbsp;

KOERNER: What does it feel like to age?

On Dec. 29, the following federal bills were signed into law, expanding federal protections for both pregnant and breastfeeding workers.&nbsp;

PUMP for Nursing Mothers Act:&nbsp;PUMP stands for Providing Urgent Maternal&nbsp;Protections.&nbsp;The PUMP for Nursing Mothers Act expands the legal right to receive pumping breaks and private space to nearly 9 million more workers, including teachers, registered nurses, farmworkers, and many others.&nbsp;&nbsp;The PUMP Act makes several important changes to the Break Time for Nursing Mothers law that you may already be familiar with. &nbsp;The Break Time for Nursing Mothers law, required employers since 2010 to provide reasonable break time and a private, non-bathroom space for lactating employees to pump milk during the workday. &nbsp;The 2022 PUMP act closed some of the loopholes in the original law.&nbsp;The legislation’s requirement to provide lactation break time and space to previously uncovered workers (teachers, registered nurses, farmworkers, and others) went into effect on December 29, 2022. &nbsp;The law’s expanded enforcement&nbsp;provision&nbsp;goes into effect on April 28, 2023.&nbsp;More information can be found here:

<a href="https://worklifelaw.org/wp-content/uploads/2023/01/PUMP-Act-Explainer.pdf">https://worklifelaw.org/wp-content/uploads/2023/01/PUMP-Act-Explainer.pdf</a>

Pregnant Workers Fairness Act&nbsp;(PWFA):&nbsp;Gives pregnant and postpartum workers, including breastfeeding employees, a right to reasonable workplace accommodations, including lactation accommodations.&nbsp;&nbsp;PWFA guarantees workers the affirmative right to receive&nbsp;reasonable&nbsp;accommodations for known limitations stemming from pregnancy, childbirth and related medical conditions unless the requested accommodations would pose an “undue hardship” to the employer. &nbsp;The PWFA goes into effect on June 27, 2023. &nbsp;This act closes a gap that left pregnant and postpartum workers without remedy if they needed accommodations in order&nbsp;to prevent health complications and keep working.&nbsp;&nbsp;&nbsp;More information about the PWFA can be found here:

<a href="https://www.abetterbalance.org/wp-content/uploads/2023/01/PWFA-Explainer-_-Final.pdf">https://www.abetterbalance.org/wp-content/uploads/2023/01/PWFA-Explainer-_-Final.pdf</a>

Both of these pieces of legislation have been in the making for about 10 years. &nbsp;It is exciting to see the hard work by many in the pregnancy and lactation fields see this come to fruition. &nbsp;I enjoy supporting employers and employees to make these accommodations work for everyone. &nbsp;There are two programs in Kansas that support employers in becoming breastfeeding friendly. They include the Business Case for Breastfeeding and the Breastfeeding Welcome Here program both supported by the Kansas Breastfeeding Coalition<a></a>.&nbsp;Part of a healthy community is supporting mothers and families in reaching their breastfeeding&nbsp;and motheringgoals. Please let me know if you have any questions about the new legislation or helping your business become more breastfeeding friendly.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>On Dec. 29, the following federal bills were signed into law, expanding federal protections for both pregnant and breastfeeding workers.&nbsp;PUMP for Nursing Mothers Act:&nbsp;PUMP stands for Providing Urgent Maternal&nbsp;Protections.&nbsp;The PUMP for Nursing Mothers Act expands the legal right to receive pumping breaks and private space to nearly 9 million more workers, including teachers, registered nurses, farmworkers, and many others.&nbsp;&nbsp;The PUMP Act makes several important changes to the Break Time for Nursing Mothers law that you may already be familiar with. &nbsp;The Break Time for Nursing Mothers law, required employers since 2010 to provide reasonable break time and a private, non-bathroom space for lactating employees to pump milk during the workday. &nbsp;The 2022 PUMP act closed some of the loopholes in the original law.&nbsp;The legislation’s requirement to provide lactation break time and space to previously uncovered workers (teachers, registered nurses, farmworkers, and others) went into effect on December 29, 2022. &nbsp;The law’s expanded enforcement&nbsp;provision&nbsp;goes into effect on April 28, 2023.&nbsp;More information can be found here:<a href="https://worklifelaw.org/wp-content/uploads/2023/01/PUMP-Act-Explainer.pdf">https://worklifelaw.org/wp-content/uploads/2023/01/PUMP-Act-Explainer.pdf</a>Pregnant Workers Fairness Act&nbsp;(PWFA):&nbsp;Gives pregnant and postpartum workers, including breastfeeding employees, a right to reasonable workplace accommodations, including lactation accommodations.&nbsp;&nbsp;PWFA guarantees workers the affirmative right to receive&nbsp;reasonable&nbsp;accommodations for known limitations stemming from pregnancy, childbirth and related medical conditions unless the requested accommodations would pose an “undue hardship” to the employer. &nbsp;The PWFA goes into effect on June 27, 2023. &nbsp;This act closes a gap that left pregnant and postpartum workers without remedy if they needed accommodations in order&nbsp;to prevent health complications and keep working.&nbsp;&nbsp;&nbsp;More information about the PWFA can be found here:<a href="https://www.abetterbalance.org/wp-content/uploads/2023/01/PWFA-Explainer-_-Final.pdf">https://www.abetterbalance.org/wp-content/uploads/2023/01/PWFA-Explainer-_-Final.pdf</a>Both of these pieces of legislation have been in the making for about 10 years. &nbsp;It is exciting to see the hard work by many in the pregnancy and lactation fields see this come to fruition. &nbsp;I enjoy supporting employers and employees to make these accommodations work for everyone. &nbsp;There are two programs in Kansas that support employers in becoming breastfeeding friendly. They include the Business Case for Breastfeeding and the Breastfeeding Welcome Here program both supported by the Kansas Breastfeeding Coalition<a></a>.&nbsp;Part of a healthy community is supporting mothers and families in reaching their breastfeeding&nbsp;and motheringgoals. Please let me know if you have any questions about the new legislation or helping your business become more breastfeeding friendly.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&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>

KOERNER: New legislation supporting nursing, pregnant mothers

As I clean out my office in preparation for the next&nbsp;Cottonwood Team member,&nbsp;I have found some treasures. Lists of program participants remind me of the many wonderful people in our communities that I have&nbsp;enjoyed meeting.&nbsp;While no two days as an Extension Educator are exactly alike, I hope that you know how important building relationships within the Cottonwood District has been to me. Today I’m going to share a couple of memories from my career that tested my quick thinking and positive attitude.

I found the attendance sheet for an “Interiors Update” program I organized several years ago. I had lined up several vendors and a main speaker and reserved the meeting room at the Great Bend Recreation Center. Excitement was in the air when the 70 participants arrived to learn about trends in&nbsp;home&nbsp;decorating. A few minutes before the program was set to begin, the main speaker had not arrived. A phone call confirmed that the speaker had the wrong date on their calendar and was not coming. Yikes! What was I going to do?&nbsp;

I had a quick huddle with the three ladies who had brought samples of their&nbsp;work&nbsp;to show&nbsp;and asked if each of them could share 10-15 minutes about their businesses&nbsp;related to interior decorating. Debbie Deutsch, Debbie Stevens, and Lisa&nbsp;Libeer, stepped up and did a wonderful job in the spur of the moment. In fact, as everyone was leaving, they commented that it was one of the best presentations they had ever been to. Whew!&nbsp;Everything worked out.

Another memory from 1999 that had a happy ending was related to the 4-H Chicken Barbecue at the Barton County Fair. The barbecue committee had really stepped up that year because we had a brand new 4-H Agent who was learning the ropes. The day of the barbecue, I was assisting with preparations, and I asked which&nbsp;refrigerator the coleslaw was in? We found out that the&nbsp;detail of ordering the&nbsp;coleslaw had not&nbsp;happened.&nbsp;

The next hour&nbsp;or so,&nbsp;I made phone calls to all the places in Great Bend that had coleslaw on their menu to see how much of it we could purchase for our barbecue.&nbsp;The next step was to bring the Extension van to town to pick up the 2500 servings of coleslaw I had tracked down. I don’t think anyone who enjoyed the traditional chicken barbecue&nbsp;later that day&nbsp;had any idea of the stress we had&nbsp;experienced&nbsp;related to the coleslaw. In fact, the next morning the first phone call at the office was from a lady wanting to know where we had gotten the coleslaw, because it was&nbsp;soooo&nbsp;good. I had to be honest and tell her I wasn’t sure which coleslaw she had gotten, because we had gotten it from four places! Again, everything worked out.

Now, as I begin the next chapter of my life, called retirement, I am excited to see&nbsp;what the future holds for K-State Research and Extension and the Cottonwood Extension District.&nbsp;I am happy to announce that Jay Harris has been named as the new Cottonwood District Director/Community Vitality Agent. Jay brings some knowledge about Extension to the table and is excited to begin his duties in early March. His primary office will be in Hays but he looks forward to building relationships within the Barton County communities as well.&nbsp;By mid-February a position announcement will open for a Family and Community Wellness agent in the Great Bend office. I trust that you will show Jay and the rest of the Cottonwood&nbsp;team the same support and active participation that you have shown me during my career. Thanks for the memories!

Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District. You may reach her at: (620)793-1910 or&nbsp;<a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District.&nbsp;" />
 <figcaption>Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District.&nbsp;</figcaption>
 </figure>As I clean out my office in preparation for the next&nbsp;Cottonwood Team member,&nbsp;I have found some treasures. Lists of program participants remind me of the many wonderful people in our communities that I have&nbsp;enjoyed meeting.&nbsp;While no two days as an Extension Educator are exactly alike, I hope that you know how important building relationships within the Cottonwood District has been to me. Today I’m going to share a couple of memories from my career that tested my quick thinking and positive attitude.I found the attendance sheet for an “Interiors Update” program I organized several years ago. I had lined up several vendors and a main speaker and reserved the meeting room at the Great Bend Recreation Center. Excitement was in the air when the 70 participants arrived to learn about trends in&nbsp;home&nbsp;decorating. A few minutes before the program was set to begin, the main speaker had not arrived. A phone call confirmed that the speaker had the wrong date on their calendar and was not coming. Yikes! What was I going to do?&nbsp;I had a quick huddle with the three ladies who had brought samples of their&nbsp;work&nbsp;to show&nbsp;and asked if each of them could share 10-15 minutes about their businesses&nbsp;related to interior decorating. Debbie Deutsch, Debbie Stevens, and Lisa&nbsp;Libeer, stepped up and did a wonderful job in the spur of the moment. In fact, as everyone was leaving, they commented that it was one of the best presentations they had ever been to. Whew!&nbsp;Everything worked out.Another memory from 1999 that had a happy ending was related to the 4-H Chicken Barbecue at the Barton County Fair. The barbecue committee had really stepped up that year because we had a brand new 4-H Agent who was learning the ropes. The day of the barbecue, I was assisting with preparations, and I asked which&nbsp;refrigerator the coleslaw was in? We found out that the&nbsp;detail of ordering the&nbsp;coleslaw had not&nbsp;happened.&nbsp;The next hour&nbsp;or so,&nbsp;I made phone calls to all the places in Great Bend that had coleslaw on their menu to see how much of it we could purchase for our barbecue.&nbsp;The next step was to bring the Extension van to town to pick up the 2500 servings of coleslaw I had tracked down. I don’t think anyone who enjoyed the traditional chicken barbecue&nbsp;later that day&nbsp;had any idea of the stress we had&nbsp;experienced&nbsp;related to the coleslaw. In fact, the next morning the first phone call at the office was from a lady wanting to know where we had gotten the coleslaw, because it was&nbsp;soooo&nbsp;good. I had to be honest and tell her I wasn’t sure which coleslaw she had gotten, because we had gotten it from four places! Again, everything worked out.Now, as I begin the next chapter of my life, called retirement, I am excited to see&nbsp;what the future holds for K-State Research and Extension and the Cottonwood Extension District.&nbsp;I am happy to announce that Jay Harris has been named as the new Cottonwood District Director/Community Vitality Agent. Jay brings some knowledge about Extension to the table and is excited to begin his duties in early March. His primary office will be in Hays but he looks forward to building relationships within the Barton County communities as well.&nbsp;By mid-February a position announcement will open for a Family and Community Wellness agent in the Great Bend office. I trust that you will show Jay and the rest of the Cottonwood&nbsp;team the same support and active participation that you have shown me during my career. Thanks for the memories!Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District. You may reach her at: (620)793-1910 or&nbsp;<a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;

KRUG: Thanks for the memories

The Cottonwood
Extension District’s Stay Strong, Stay Healthy program is set to return in
2023, offering area seniors an opportunity to increase their fitness levels in
a relaxed group setting.

“We're
officially getting rolling this year on classes,” said Cottonwood Extension
District Family and Community Wellness Agent Monique Koerner. “Stay
strong, stay healthy is an evidence-based strength training program. It's
designed for older adults, so it'll be twice a week, about an hour-long class.
And it'll go for eight weeks.”

The
program is set to kick of Jan. 26 with an orientation class. 

“If you
just want to come see what it's all about, see what exercises we do, we'll do
that and fill out some paperwork,” Koerner said. “And then the first class will
start February 7, and we'll go on Tuesdays and Thursdays at 10 a.m.”

The classes
will be held in the back room of the Cottonwood Extension District office, 601
Main.

“During the
about hour-long class, we'll start with some warmup exercises just to kind of
get the blood flow into our muscles,” Koerner said. “And then, we'll do eight
strengthening exercises. And again, those will be with or without weights,
depending upon the level that you're at. And then, at the end, we'll do some
cool-down stretches. So it's really geared toward increasing flexibility,
strength and balance.”

At the
start of the classes, she said exercise would be performed weight free and
added as the weeks progress. The most important aspect of the course,
rather than quickly working to build muscle, is to increase movement.

Whatever
the goal of participating in the class, she said, the exercise can be adapted
to fit their ability and desire.

“This
class is really designed to meet people where they're at and also meet them
where they want their goals to be,” Koerner said. “We can adapt exercises based
on the needs of the participant as well.”

But as
the participants move through the classes, she said even small gains can have a
significant impact.

“One of
the other goals of the program is to not only prevent falls but just help
people continue living independently,” Koerner said. “I think that's important
to a lot of people.”

While
the program is not new to Hays, the 2023 sessions will be the first for Koerner.
As a new instructor, she said the class would be limited to only 10
participants, but at least five must sign up to offer the program.

For more
information, call the district office at 628-9430. 

“Just
give us a call if you have any questions and get signed up,” Koerner said. “I'm
excited to do this for our community. And I think it'll be fun to watch the
progress that's been made with individuals that participate.”

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/1/1674580267719.jpg" alt="Courtesy Pixabay" />
 <figcaption>Courtesy Pixabay</figcaption>
 </figure>By JAMES BELL Hays PostThe Cottonwood
Extension District’s Stay Strong, Stay Healthy program is set to return in
2023, offering area seniors an opportunity to increase their fitness levels in
a relaxed group setting.“We're
officially getting rolling this year on classes,” said Cottonwood Extension
District Family and Community Wellness Agent Monique Koerner. “Stay
strong, stay healthy is an evidence-based strength training program. It's
designed for older adults, so it'll be twice a week, about an hour-long class.
And it'll go for eight weeks.”The
program is set to kick of Jan. 26 with an orientation class. <div><iframe title="🎙 Stay Strong, Stay Healthy program returns to Hays" allowtransparency="true" height="300" width="100%" style="border: none; min-width: min(100%, 430px);" scrolling="no" data-name="pb-iframe-player" src="https://www.podbean.com/player-v2/?i=t3bu7-1370ce8-pb&from=pb6admin&square=1&share=1&download=1&rtl=0&fonts=Arial&skin=3267a3&font-color=auto&logo_link=podcast_page&btn-skin=3267a3&size=300" allowfullscreen=""></iframe></div>“If you
just want to come see what it's all about, see what exercises we do, we'll do
that and fill out some paperwork,” Koerner said. “And then the first class will
start February 7, and we'll go on Tuesdays and Thursdays at 10 a.m.”The classes
will be held in the back room of the Cottonwood Extension District office, 601
Main.“During the
about hour-long class, we'll start with some warmup exercises just to kind of
get the blood flow into our muscles,” Koerner said. “And then, we'll do eight
strengthening exercises. And again, those will be with or without weights,
depending upon the level that you're at. And then, at the end, we'll do some
cool-down stretches. So it's really geared toward increasing flexibility,
strength and balance.”<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>At the
start of the classes, she said exercise would be performed weight free and
added as the weeks progress. The most important aspect of the course,
rather than quickly working to build muscle, is to increase movement.Whatever
the goal of participating in the class, she said, the exercise can be adapted
to fit their ability and desire.“This
class is really designed to meet people where they're at and also meet them
where they want their goals to be,” Koerner said. “We can adapt exercises based
on the needs of the participant as well.”But as
the participants move through the classes, she said even small gains can have a
significant impact.“One of
the other goals of the program is to not only prevent falls but just help
people continue living independently,” Koerner said. “I think that's important
to a lot of people.”While
the program is not new to Hays, the 2023 sessions will be the first for Koerner.
As a new instructor, she said the class would be limited to only 10
participants, but at least five must sign up to offer the program.Cost to participate is $20.For more
information, call the district office at 628-9430. “Just
give us a call if you have any questions and get signed up,” Koerner said. “I'm
excited to do this for our community. And I think it'll be fun to watch the
progress that's been made with individuals that participate.”

🎙 Stay Strong, Stay Healthy program returns to Hays for 2023

The start of a new year is always a good time to ask the question, “How are we doing?” The "we" here is K-State Research and Extension. Officials with a statewide network that has provided unbiased, research-based information on issues important to Kansans for 108 years are reaching out to learn more about how the organization can best serve residents of the state.

K-State Research and Extension has released a public survey to ask current and prospective users about the information needs. Gregg Hadley, director of extension, said the brief survey will inform the organization’s&nbsp;efforts to provide education and information in every Kansas county.&nbsp;

“The services we provide are designed to improve Kansans’ lives and communities through education and engagement,” Hadley said. The results of this survey will help our dedicated extension specialists, agents and researchers provide information and assistance that best meet the needs of our K-State Research and Extension users.&nbsp;

K-State Research and Extension has offices in every Kansas county, including extension agents and others who provide information and programs specific to local needs.

Any Kansas resident over age 18 is eligible to take the survey in English&nbsp;<a href="https://www.surveymonkey.com/r/ST2ZLM5">https://www.surveymonkey.com/r/ST2ZLM5</a>&nbsp;&nbsp;or Spanish &nbsp;<a href="http://www,surveymonkey.com/r/SRH9W59">http://www,surveymonkey.com/r/SRH9W59</a>&nbsp;&nbsp;New Boston Creative Group LLC of Manhattan is conducting the survey.

I hope many of you who are reading this will take a few minutes and go to the survey link and complete it. We want to hear from you!&nbsp;Questions regarding the survey can be directed to Jerry Grasso, director of communications solutions for K-State Research and Extension at 785-532-5806 or&nbsp;<a href="mailto:jerry.grasso@ksu.edu">jerry.grasso@ksu.edu</a>

Retirement Celebration is set for Kansas Day​

It seems fitting that as my Extension career winds down and I begin the next chapter that we have a celebration on Kansas Day. Plus,&nbsp;it works well for some of my family to join me for the day.&nbsp;I feel so blessed to have had the opportunity to work with so many people within our communities. You have made my Extension career&nbsp;satisfying and full of wonderful memories. The come and go celebration is set for Sunday, the 29th, from 1-3 PM at the Great Bend Activity Center, 2715 18th.&nbsp;I’m working on a photo display that&nbsp;dates back to&nbsp;the 90’s. If you come by the Activity Center next Sunday, you may even find a photo of yourself!

Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District. You may reach Donna at: (620)793-1910 or&nbsp;<a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District.&nbsp;" />
 <figcaption>Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District.&nbsp;</figcaption>
 </figure>The start of a new year is always a good time to ask the question, “How are we doing?” The "we" here is K-State Research and Extension. Officials with a statewide network that has provided unbiased, research-based information on issues important to Kansans for 108 years are reaching out to learn more about how the organization can best serve residents of the state.K-State Research and Extension has released a public survey to ask current and prospective users about the information needs. Gregg Hadley, director of extension, said the brief survey will inform the organization’s&nbsp;efforts to provide education and information in every Kansas county.&nbsp;“The services we provide are designed to improve Kansans’ lives and communities through education and engagement,” Hadley said. The results of this survey will help our dedicated extension specialists, agents and researchers provide information and assistance that best meet the needs of our K-State Research and Extension users.&nbsp;K-State Research and Extension has offices in every Kansas county, including extension agents and others who provide information and programs specific to local needs.Any Kansas resident over age 18 is eligible to take the survey in English&nbsp;<a href="https://www.surveymonkey.com/r/ST2ZLM5">https://www.surveymonkey.com/r/ST2ZLM5</a>&nbsp;&nbsp;or Spanish &nbsp;<a href="http://www,surveymonkey.com/r/SRH9W59">http://www,surveymonkey.com/r/SRH9W59</a>&nbsp;&nbsp;New Boston Creative Group LLC of Manhattan is conducting the survey.I hope many of you who are reading this will take a few minutes and go to the survey link and complete it. We want to hear from you!&nbsp;Questions regarding the survey can be directed to Jerry Grasso, director of communications solutions for K-State Research and Extension at 785-532-5806 or&nbsp;<a href="mailto:jerry.grasso@ksu.edu">jerry.grasso@ksu.edu</a>Retirement Celebration is set for Kansas Day​It seems fitting that as my Extension career winds down and I begin the next chapter that we have a celebration on Kansas Day. Plus,&nbsp;it works well for some of my family to join me for the day.&nbsp;I feel so blessed to have had the opportunity to work with so many people within our communities. You have made my Extension career&nbsp;satisfying and full of wonderful memories. The come and go celebration is set for Sunday, the 29th, from 1-3 PM at the Great Bend Activity Center, 2715 18th.&nbsp;I’m working on a photo display that&nbsp;dates back to&nbsp;the 90’s. If you come by the Activity Center next Sunday, you may even find a photo of yourself!Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District. You may reach Donna at: (620)793-1910 or&nbsp;<a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;&nbsp;<figure>
 <img src="https://media.eaglewebservices.com/public/2023/1/1674143803305.png" alt="" />
 <figcaption></figcaption>
 </figure>

KRUG: Extension seeks input from Kansas residents

Recently, I introduced you to a fact sheet I wrote that focuses on healthy living. A long and healthy life doesn’t just happen. Everyday choices influence the quality of life you experience. Decisions start before your feet hit the floor in the morning. For instance, you make a decision whether or not to set an alarm or what time to set the alarm. Many decisions during the day are food centered. Perhaps you think you just make three food decisions daily: breakfast, lunch, and dinner. Well, think again. You choose how much or what kind of milk to pour on your cereal, whether to have a second helping of lasagna, if you will eat that pastry or drink soda or coffee at the office, and on and on.&nbsp;

Other important decisions revolve around physical activity. Take the stairs or elevator? Exercise before or after work? Watch TV or go for a walk? Since&nbsp;all of&nbsp;these decisions affect how your day goes, it is important to consider making a few common-sense changes. Many serious health problems are directly related to personal habits or behavior. Having a written plan is an important first step in regaining or maintaining a healthy lifestyle.

The bullet points that revolve around eating habits include:&nbsp;

•Start your day with breakfast •Include a fruit or vegetable with every meal or snack •Reduce portion sizes •Eat slowly and eat only until you are no longer hungry •Choose to eat more nutrient-dense foods •Eat whole foods instead of highly processed foods.

Along with choosing to consume healthier food, many people can a achieve a healthy lifestyle by increasing physical activity. Start by investing in a good pair of walking shoes and walk around your neighborhood or indoor exercise facility. Make sure you start slow, especially if you have been inactive for&nbsp;a period of time. Find a buddy to exercise with. It will help to have someone to hold you accountable for increasing you level of physical activity.

The most important part of an action plan is to choose something you want to do. If your doctor or a family member tells you that you need to walk more, but&nbsp;that is not something you want to do, it will most likely not be successful. Next, it needs to be something reasonable, such as something you can expect to be able to accomplish in a week or a month. A true action plan is behavior specific. Losing weight is not a behavior; cutting out a 20 ounce soda every day is. An action plan answers these questions: What? How much? When? How often?

The final piece of a successful action plan is to assess the confidence level that you will fulfill the contract. On a scale of 1 to 10 where 1 represents little confidence and 10 represents total confidence, your plan should rank at least a 7.&nbsp;

I have a few action plan magnets that are write on/wipe off. If you are one of the first three people to stop by either of our Cottonwood offices, you will receive it. I hope your year is off to a great start!

Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District. You may reach her at:&nbsp;(620)793-1910 or&nbsp;<a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District.&nbsp;" />
 <figcaption>Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District.&nbsp;</figcaption>
 </figure>Recently, I introduced you to a fact sheet I wrote that focuses on healthy living. A long and healthy life doesn’t just happen. Everyday choices influence the quality of life you experience. Decisions start before your feet hit the floor in the morning. For instance, you make a decision whether or not to set an alarm or what time to set the alarm. Many decisions during the day are food centered. Perhaps you think you just make three food decisions daily: breakfast, lunch, and dinner. Well, think again. You choose how much or what kind of milk to pour on your cereal, whether to have a second helping of lasagna, if you will eat that pastry or drink soda or coffee at the office, and on and on.&nbsp;Other important decisions revolve around physical activity. Take the stairs or elevator? Exercise before or after work? Watch TV or go for a walk? Since&nbsp;all of&nbsp;these decisions affect how your day goes, it is important to consider making a few common-sense changes. Many serious health problems are directly related to personal habits or behavior. Having a written plan is an important first step in regaining or maintaining a healthy lifestyle.The bullet points that revolve around eating habits include:&nbsp;•Start your day with breakfast •Include a fruit or vegetable with every meal or snack •Reduce portion sizes •Eat slowly and eat only until you are no longer hungry •Choose to eat more nutrient-dense foods •Eat whole foods instead of highly processed foods.Along with choosing to consume healthier food, many people can a achieve a healthy lifestyle by increasing physical activity. Start by investing in a good pair of walking shoes and walk around your neighborhood or indoor exercise facility. Make sure you start slow, especially if you have been inactive for&nbsp;a period of time. Find a buddy to exercise with. It will help to have someone to hold you accountable for increasing you level of physical activity.The most important part of an action plan is to choose something you want to do. If your doctor or a family member tells you that you need to walk more, but&nbsp;that is not something you want to do, it will most likely not be successful. Next, it needs to be something reasonable, such as something you can expect to be able to accomplish in a week or a month. A true action plan is behavior specific. Losing weight is not a behavior; cutting out a 20 ounce soda every day is. An action plan answers these questions: What? How much? When? How often?The final piece of a successful action plan is to assess the confidence level that you will fulfill the contract. On a scale of 1 to 10 where 1 represents little confidence and 10 represents total confidence, your plan should rank at least a 7.&nbsp;I have a few action plan magnets that are write on/wipe off. If you are one of the first three people to stop by either of our Cottonwood offices, you will receive it. I hope your year is off to a great start!Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension – Cottonwood District. You may reach her at:&nbsp;(620)793-1910 or&nbsp;<a href="mailto:dkrug@ksu.edu">dkrug@ksu.edu</a>&nbsp;

KRUG: Making an action plan for the New Year

One of the best ways to keep your mind and body functioning at its best is to exercise. &nbsp;When I worked with small children we always used to say, “the best exercise for the brain is exercise!” &nbsp;The same holds true as we age. &nbsp;

Exercise produces a wide range of benefits for not only our physical health,&nbsp;but also mental health. &nbsp;Regular participation in strengthening exercises can help you build muscle and increase bone density. &nbsp;It can also help relieve stress and reduce depression symptoms.&nbsp;&nbsp;The Stay Strong, Stay Healthy program focuses on improving the health and well being of older adults. &nbsp;The goal of the program is to provide safe, structured and effective strength training for older adults. &nbsp;No one is too inactive to participate. &nbsp;Strength training promotes quality of life and independence, especially for adults over age 60. &nbsp;Stay Strong, Stay&nbsp;Healthy&nbsp;is an evidence-based program that has been shown to increase strength, balance,&nbsp;and flexibility.

You might be asking yourself, “I wonder what we’ll do?” &nbsp;It is an eight-week program that meets twice a week for one-hour. &nbsp;We will do warm up exercises, easy strengthening exercises, with or without weights, based on your preference, and finish with cool-down stretches. &nbsp;The best part is there is no membership fees like at a gym and there is no special clothes or equipment needed. &nbsp;We will have weights available if you want to use them. &nbsp;You will work at your own pace and progress as you are able. &nbsp;There are modifications to the exercises based on your own fitness level.

If you would like more information before signing up,&nbsp;I will hold an orientation class which will introduce the program and exercises. &nbsp;The orientation class will be&nbsp;Thursday,&nbsp;January 26, 2023 at 10:00am&nbsp;at our office in Hays, located at 601 Main Street.

Regular classes will begin Feb. 7 and will be held on Tuesdays and Thursdays at 10am for eight weeks. All classes will be held at our office in Hays located at 601 Main. &nbsp;There will be a one-time fee of $20 to participate in the eight-week program. &nbsp;Please call the office if you have any questions or email Monique at&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>

Come join me for some fun and get healthier and stronger in 2023!

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>One of the best ways to keep your mind and body functioning at its best is to exercise. &nbsp;When I worked with small children we always used to say, “the best exercise for the brain is exercise!” &nbsp;The same holds true as we age. &nbsp;Exercise produces a wide range of benefits for not only our physical health,&nbsp;but also mental health. &nbsp;Regular participation in strengthening exercises can help you build muscle and increase bone density. &nbsp;It can also help relieve stress and reduce depression symptoms.&nbsp;&nbsp;The Stay Strong, Stay Healthy program focuses on improving the health and well being of older adults. &nbsp;The goal of the program is to provide safe, structured and effective strength training for older adults. &nbsp;No one is too inactive to participate. &nbsp;Strength training promotes quality of life and independence, especially for adults over age 60. &nbsp;Stay Strong, Stay&nbsp;Healthy&nbsp;is an evidence-based program that has been shown to increase strength, balance,&nbsp;and flexibility.You might be asking yourself, “I wonder what we’ll do?” &nbsp;It is an eight-week program that meets twice a week for one-hour. &nbsp;We will do warm up exercises, easy strengthening exercises, with or without weights, based on your preference, and finish with cool-down stretches. &nbsp;The best part is there is no membership fees like at a gym and there is no special clothes or equipment needed. &nbsp;We will have weights available if you want to use them. &nbsp;You will work at your own pace and progress as you are able. &nbsp;There are modifications to the exercises based on your own fitness level.If you would like more information before signing up,&nbsp;I will hold an orientation class which will introduce the program and exercises. &nbsp;The orientation class will be&nbsp;Thursday,&nbsp;January 26, 2023 at 10:00am&nbsp;at our office in Hays, located at 601 Main Street.Regular classes will begin Feb. 7 and will be held on Tuesdays and Thursdays at 10am for eight weeks. All classes will be held at our office in Hays located at 601 Main. &nbsp;There will be a one-time fee of $20 to participate in the eight-week program. &nbsp;Please call the office if you have any questions or email Monique at&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>Come join me for some fun and get healthier and stronger in 2023!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&nbsp;<a href="mailto:moniquek@ksu.edu">moniquek@ksu.edu</a>

KOERNER: Stay strong, stay healthy 

An upcoming four-part extension workshop for women in agriculture will focus on the basics of land management, leasing and conservation for landlords and tenants.&nbsp;

“The Power of Negotiation and Communication: Land Leasing Strategies for Midwestern Ag Women" will be a four-part&nbsp;workshop&nbsp;series&nbsp;conducted throughout the state.&nbsp;The&nbsp;Cottonwood Extension District in both Great Bend and Hays&nbsp;will be offering these workshops.&nbsp;

The series will focus on writing agricultural lease agreements, landlord-tenant relationships, negotiations and conservation practices. Workshops will be held from 5:30 to 8:30 p.m. on Jan. 18, Jan. 25, Feb. 1, and Feb. 8.&nbsp;

The series of workshops cost $50 per person&nbsp;which&nbsp;includes dinner each night and participants should plan to attend each session.&nbsp;A virtual option is available for those unable to attend a workshop site, although in-person attendance is highly encouraged to better network with other attendees and interact with speakers.&nbsp;

Registration is required by Jan. 13 and can be completed at&nbsp;<a href="http://www.agmanager.info/events">www.agmanager.info/events</a>.

For more information, contact Cottonwood Extension at 785-628-9430&nbsp;or 620-793-1910.&nbsp;

Cottonwood Extension DistrictAn upcoming four-part extension workshop for women in agriculture will focus on the basics of land management, leasing and conservation for landlords and tenants.&nbsp;“The Power of Negotiation and Communication: Land Leasing Strategies for Midwestern Ag Women" will be a four-part&nbsp;workshop&nbsp;series&nbsp;conducted throughout the state.&nbsp;The&nbsp;Cottonwood Extension District in both Great Bend and Hays&nbsp;will be offering these workshops.&nbsp;The series will focus on writing agricultural lease agreements, landlord-tenant relationships, negotiations and conservation practices. Workshops will be held from 5:30 to 8:30 p.m. on Jan. 18, Jan. 25, Feb. 1, and Feb. 8.&nbsp;The series of workshops cost $50 per person&nbsp;which&nbsp;includes dinner each night and participants should plan to attend each session.&nbsp;A virtual option is available for those unable to attend a workshop site, although in-person attendance is highly encouraged to better network with other attendees and interact with speakers.&nbsp;Registration is required by Jan. 13 and can be completed at&nbsp;<a href="http://www.agmanager.info/events">www.agmanager.info/events</a>.For more information, contact Cottonwood Extension at 785-628-9430&nbsp;or 620-793-1910.&nbsp;Cover image courtesy Pixabay