I recently came upon this article, and&nbsp;I felt it is important for parents to know that what we feed our children when they are infants and toddlers affects their lifelong health. &nbsp;Read on to learn more.&nbsp;

Current U.S. dietary guidelines recommend no consumption of added sugar from in utero up until age 2. Yet most U.S. children are exposed to added sugar from a very early age. This can include before birth and during breastfeeding through the mother’s diet.&nbsp;

An NIH-funded research team led by Dr. Tadeja Gracner at the University of Southern California set out to study how exposure to sugar in utero and during infancy affects the later risk of diabetes and hypertension. To do so, they used a natural experiment: sugar rationing in the United Kingdom during and after World War II.&nbsp;

During rationing, the allotted amount of sugar was similar to current U.S. dietary guidelines: less than 40 grams per day for adults, less than 15 grams for children, and very limited amounts for children under 2 years. Sugar consumption nearly doubled immediately after rationing ended in September 1953.&nbsp;

Using data from the UK Biobank, the team looked at health outcomes for more than 60,000 people born between October 1951 and March 1956. Participants were aged 51-66 when last surveyed. Those born in July 1954 or later were conceived after the end of rationing, and thus never experienced sugar rationing, even in utero. The rest experienced rationing to varying extents, ranging from only in utero up to 2 years of age. Results appeared in&nbsp;Science&nbsp;on Oct. 31, 2024.&nbsp;

The researchers found that early life exposure to rationing reduced the risk of diabetes and hypertension decades later. Risk declined with longer exposure to rationing, particularly for exposures longer than six months postnatally. People with the longest exposure to rationing had about 35% lower diabetes risk and 20% lower hypertension risk than people who were never exposed to rationing. They also had a four-year average delay in diagnosis of diabetes and a two-year average delay in diagnosis of hypertension. Those exposed only in utero had about a third of the risk reduction that those with the longest exposure did.&nbsp;

“Studying the long-term effects of added sugar on health is challenging,” Gracner notes. “It is hard to find situations where people are randomly exposed to different nutritional environments early in life and follow them for 50 to 60 years. The end of rationing provided us with a novel natural experiment to overcome some of these challenges.”&nbsp;

The findings suggest that limiting sugar exposure in utero and during the first two years of life could protect against type 2 diabetes and hypertension. This, in turn, could reduce health care costs and extend life expectancy. The findings reinforce the outsized impact of early diet on long-term health.&nbsp;

“We are learning that many prenatal conditions can influence risk or resilience to chronic diseases later in life,” says Dr. Kriti Jain, a program official at NIA. She notes that this research builds on earlier findings related to fetal exposures, such as links between economic hardship and famine with accelerated aging, and famine with obesity.&nbsp;

Further studies will be needed to determine exactly how early sugar consumption leads to long-term health consequences.&nbsp;

Reference: Gracner T, et al.&nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/39480913/" target="_blank">Exposure to sugar rationing in the first 1000 days of life protected against chronic disease</a>.&nbsp;Science. 2024;386(6725):1043-1048. doi: 10.1126/science.adn5421.&nbsp;

Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or <a href="mailto:moniquek@ksu.edu" target="_blank">moniquek@ksu.edu</a>.&nbsp;K-State Research &amp; Extension is an equal opportunity provider and employer.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>I recently came upon this article, and&nbsp;I felt it is important for parents to know that what we feed our children when they are infants and toddlers affects their lifelong health. &nbsp;Read on to learn more.&nbsp;Current U.S. dietary guidelines recommend no consumption of added sugar from in utero up until age 2. Yet most U.S. children are exposed to added sugar from a very early age. This can include before birth and during breastfeeding through the mother’s diet.&nbsp;An NIH-funded research team led by Dr. Tadeja Gracner at the University of Southern California set out to study how exposure to sugar in utero and during infancy affects the later risk of diabetes and hypertension. To do so, they used a natural experiment: sugar rationing in the United Kingdom during and after World War II.&nbsp;During rationing, the allotted amount of sugar was similar to current U.S. dietary guidelines: less than 40 grams per day for adults, less than 15 grams for children, and very limited amounts for children under 2 years. Sugar consumption nearly doubled immediately after rationing ended in September 1953.&nbsp;Using data from the UK Biobank, the team looked at health outcomes for more than 60,000 people born between October 1951 and March 1956. Participants were aged 51-66 when last surveyed. Those born in July 1954 or later were conceived after the end of rationing, and thus never experienced sugar rationing, even in utero. The rest experienced rationing to varying extents, ranging from only in utero up to 2 years of age. Results appeared in&nbsp;Science&nbsp;on Oct. 31, 2024.&nbsp;The researchers found that early life exposure to rationing reduced the risk of diabetes and hypertension decades later. Risk declined with longer exposure to rationing, particularly for exposures longer than six months postnatally. People with the longest exposure to rationing had about 35% lower diabetes risk and 20% lower hypertension risk than people who were never exposed to rationing. They also had a four-year average delay in diagnosis of diabetes and a two-year average delay in diagnosis of hypertension. Those exposed only in utero had about a third of the risk reduction that those with the longest exposure did.&nbsp;“Studying the long-term effects of added sugar on health is challenging,” Gracner notes. “It is hard to find situations where people are randomly exposed to different nutritional environments early in life and follow them for 50 to 60 years. The end of rationing provided us with a novel natural experiment to overcome some of these challenges.”&nbsp;The findings suggest that limiting sugar exposure in utero and during the first two years of life could protect against type 2 diabetes and hypertension. This, in turn, could reduce health care costs and extend life expectancy. The findings reinforce the outsized impact of early diet on long-term health.&nbsp;“We are learning that many prenatal conditions can influence risk or resilience to chronic diseases later in life,” says Dr. Kriti Jain, a program official at NIA. She notes that this research builds on earlier findings related to fetal exposures, such as links between economic hardship and famine with accelerated aging, and famine with obesity.&nbsp;Further studies will be needed to determine exactly how early sugar consumption leads to long-term health consequences.&nbsp;— by Brian Doctrow, Ph.D.&nbsp;Reference: Gracner T, et al.&nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/39480913/" target="_blank">Exposure to sugar rationing in the first 1000 days of life protected against chronic disease</a>.&nbsp;Science. 2024;386(6725):1043-1048. doi: 10.1126/science.adn5421.&nbsp;Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or <a href="mailto:moniquek@ksu.edu" target="_blank">moniquek@ksu.edu</a>.&nbsp;K-State Research &amp; Extension is an equal opportunity provider and employer.&nbsp;

KOERNER: Early-life sugar intake affects chronic disease risk 

The New Year inspires new goals including financial resolutions.

The holidays can be a challenging time to save money, and now you may be motivated to regain control of your spending habits. However, saving, reallocating funds, and budgeting can be overwhelming tasks requiring attention to detail and time. The good news is that there are methods to simplify the process.

Budgets don’t have to be restrictive. In fact, a budget is simply an organizational tool that can help you keep track of income and expenses. With increased awareness, a budget can help you determine the best way to allocate your money. Overall, a budget can help you get “financially fit.” This means effectively managing your money to meet short-term and long-term goals.

So, instead of letting money management overwhelm you, here are a few ways to rethink the budgeting process.

First, pay yourself! A rewarding budgeting method is to “pay yourself first.” This means putting a set amount of money from each paycheck into savings or investment portfolios before spending anything. Organizing the remainder of your income is simplified and reduces the temptation to overspend on things you may regret. Paying yourself first streamlines goals, and for some, this can be done automatically through an electronic bank withdrawal system to make saving mindless.

Another key step to building a budget is to get organized. Keep track of bills to quantify expenses and get a realistic picture of how you spend money. To do this, carry a notebook to record all transactions for at least a week. This will increase awareness of your spending habits and help you understand where you currently allocate your money.

Once you have a better grasp of your financial habits, you can build a realistic budget. A realistic budget is a plan that accurately reflects your income, needs, and wants for your current

life circumstances. Following this type of plan will help you to find balance, and empower you to improve your financial situation.

If you want to discover more about your spending habits and how to construct a budget, join the Cottonwood Extension District on January 16th. This Personal Finance Workshop will take place at 10 am at Great Bend Public Library. Contact Karissa at 620-793-1910 to learn more.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697484540273.jpeg" alt="written by: Karissa Winkel - Cottonwood Extension District" />
 <figcaption>written by: Karissa Winkel - Cottonwood Extension District</figcaption>
 </figure>The New Year inspires new goals including financial resolutions.The holidays can be a challenging time to save money, and now you may be motivated to regain control of your spending habits. However, saving, reallocating funds, and budgeting can be overwhelming tasks requiring attention to detail and time. The good news is that there are methods to simplify the process.Budgets don’t have to be restrictive. In fact, a budget is simply an organizational tool that can help you keep track of income and expenses. With increased awareness, a budget can help you determine the best way to allocate your money. Overall, a budget can help you get “financially fit.” This means effectively managing your money to meet short-term and long-term goals.So, instead of letting money management overwhelm you, here are a few ways to rethink the budgeting process.First, pay yourself! A rewarding budgeting method is to “pay yourself first.” This means putting a set amount of money from each paycheck into savings or investment portfolios before spending anything. Organizing the remainder of your income is simplified and reduces the temptation to overspend on things you may regret. Paying yourself first streamlines goals, and for some, this can be done automatically through an electronic bank withdrawal system to make saving mindless.Another key step to building a budget is to get organized. Keep track of bills to quantify expenses and get a realistic picture of how you spend money. To do this, carry a notebook to record all transactions for at least a week. This will increase awareness of your spending habits and help you understand where you currently allocate your money.Once you have a better grasp of your financial habits, you can build a realistic budget. A realistic budget is a plan that accurately reflects your income, needs, and wants for your currentlife circumstances. Following this type of plan will help you to find balance, and empower you to improve your financial situation.If you want to discover more about your spending habits and how to construct a budget, join the Cottonwood Extension District on January 16th. This Personal Finance Workshop will take place at 10 am at Great Bend Public Library. Contact Karissa at 620-793-1910 to learn more.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

WINKEL: New Year - financial resolutions

The Cottonwood Extension District along with other County &amp; District Extension offices throughout the state are offering several programs that may be of interest to agricultural producers and their families this winter.

Transition planning is always a hot topic, especially among agriculture producers and agriculture landowners. This winter K-State Research &amp; Extension (KSRE) County and Districts are teaming up with the KSRE Agriculture Economics Department to offer throughout the state. A “Leaving a Lasting Legacy for Midwestern Farm Women – Succession Planning Series”. This program will feature a livestreamed keynote presentation and local hands-on activities to motivate participants to create farm succession plans and facilitate family and business conversations around this vital topic.

According to data from the U.S. Census, 70% of U.S. farmland will transfer to the next generation within 20 years.

The Succession Planning workshops will be held on successive Tuesdays in Great Bend and Hays beginning Jan. 21 and 28, and continuing on Feb. 4 and 11. To learn more and to register by the Jan. 13th deadline go to www.agmanager.info

The popular and annual “Cover Your Acres Winter Conference, Oberlin, KS. will be held January 21 &amp; 22, 2025. The same programs will be offered both days of the conference. Beginning at 8:30 a.m. and concluding at 5:00 p.m. The conference, which typically draws more than 400 attendees from Kansas and other states, highlights the latest technology, methods, and conservation practices to improve crop production in the region. To see program topics and speakers and to register by the early bird deadline of January 15th go to www.wkrec.org/events

Do your currently have agriculture employees or wish to hire? Learn about – employee classification, labor laws, payroll computation, payroll deposits, and employee benefits at an “Agricultural Payroll for Producers Program”. January 22nd Dodge City, January 23 Hays, January 28 Topeka and January 30th Parsons. For additional information and to register, contact Chelsea Plummer at ecplummer@ksu.edu or 316-393-1830 or the Cottonwood Extension Office in Hays at 785-628-9430.

Two other programs being offered both on January 29th from 5:30 to 8:30 p.m. are “Soil Fertility School” in Rush Center at Township Hall, 220 Union St., and “Keeping Grass Grass a Rangeland Brush Management: Identification and Control Program” at Hoisington Activity Center. To register for the brush management meeting call the Great Bend office 620-793-1910, to register for the soil fertility meeting call the Hays Office by Jan. 15th 785-628-9430.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="written by: Stacy Campbell - Cottonwood Extension District" />
 <figcaption>written by: Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>The Cottonwood Extension District along with other County &amp; District Extension offices throughout the state are offering several programs that may be of interest to agricultural producers and their families this winter.Transition planning is always a hot topic, especially among agriculture producers and agriculture landowners. This winter K-State Research &amp; Extension (KSRE) County and Districts are teaming up with the KSRE Agriculture Economics Department to offer throughout the state. A “Leaving a Lasting Legacy for Midwestern Farm Women – Succession Planning Series”. This program will feature a livestreamed keynote presentation and local hands-on activities to motivate participants to create farm succession plans and facilitate family and business conversations around this vital topic.According to data from the U.S. Census, 70% of U.S. farmland will transfer to the next generation within 20 years.The Succession Planning workshops will be held on successive Tuesdays in Great Bend and Hays beginning Jan. 21 and 28, and continuing on Feb. 4 and 11. To learn more and to register by the Jan. 13th deadline go to www.agmanager.infoThe popular and annual “Cover Your Acres Winter Conference, Oberlin, KS. will be held January 21 &amp; 22, 2025. The same programs will be offered both days of the conference. Beginning at 8:30 a.m. and concluding at 5:00 p.m. The conference, which typically draws more than 400 attendees from Kansas and other states, highlights the latest technology, methods, and conservation practices to improve crop production in the region. To see program topics and speakers and to register by the early bird deadline of January 15th go to www.wkrec.org/eventsDo your currently have agriculture employees or wish to hire? Learn about – employee classification, labor laws, payroll computation, payroll deposits, and employee benefits at an “Agricultural Payroll for Producers Program”. January 22nd Dodge City, January 23 Hays, January 28 Topeka and January 30th Parsons. For additional information and to register, contact Chelsea Plummer at ecplummer@ksu.edu or 316-393-1830 or the Cottonwood Extension Office in Hays at 785-628-9430.Two other programs being offered both on January 29th from 5:30 to 8:30 p.m. are “Soil Fertility School” in Rush Center at Township Hall, 220 Union St., and “Keeping Grass Grass a Rangeland Brush Management: Identification and Control Program” at Hoisington Activity Center. To register for the brush management meeting call the Great Bend office 620-793-1910, to register for the soil fertility meeting call the Hays Office by Jan. 15th 785-628-9430.Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

CAMPBELL: Upcoming programs of interest to farmers, ranchers and spouses

It is hard to prepare for extreme winter weather when December was so warm. However, variability is a characteristic of Kansas weather and a drop in temperature with above normal precipitation can create some very stressful conditions for livestock. Animals adapt to colder weather as we go through the fall into winter, but if there is an abrupt change, without acclimation, the stress is compounded.

Many of us are all too aware of the impact wind has on what it takes to keep warm in the winter. Wind speed along with temperature, humidity, and solar radiation have been combined into an animal comfort index that can be used to classify the level of weather-related stress for cattle. The K-State Mesonet now provides both current conditions and a 7-day forecast of the&nbsp;<a target="_blank" href="https://mesonet.k-state.edu/agriculture/animal/">Animal Comfort Index</a>&nbsp;that producers can use for planning.

During extreme cold, cattle need more energy just to maintain body heat. Windbreaks are a key tool in helping livestock cope with cold stress and reduce the amount of energy, and in effect cost, to maintain weight. Some of the best windbreaks are multiple rows of established trees, but they take years to develop and serve a fixed location. If building a portable windbreak or a windbreak fence, the most effective for wind protection is 75 to 80% solid to reduce wind speed but prevent snow drifting. An opening of 4 to 6” at the base will promote drying and drainage.

Bedding is another tool to help livestock manage cold stress. Bedding provides insulation from mud and frozen ground and helps keep cattle clean. Shelter and bedded areas only calves can access will help young calves better cope with the winter weather. Bulls can be overlooked during the winter months however frostbite of the scrotum can cause anywhere from short-term to permanent damage to sperm production. Windbreaks and bedding are great tools to protect your investment in bulls and their genetics.

Drought has impacted forage availability in parts of the state and may make it harder to find sources of bedding. If needed, unrolling large round bales of good quality feed can do double duty as feed and bedding for a short-term solution. Feedlot calves that received bedding (4 lbs per head per day) during a particularly cold January gained 3.33 lbs per day compared to 2.25 lbs/day for un-bedded calves. For young or already stressed calves, bedding may minimize negative health impacts from the combined stressors.

When cold stress occurs, feeding cattle late in the day can help cattle cope with night-time temperature declines as the heat of fermentation in the rumen will peak about 6 hours after consumption.

Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698681527025.jpeg" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>It is hard to prepare for extreme winter weather when December was so warm. However, variability is a characteristic of Kansas weather and a drop in temperature with above normal precipitation can create some very stressful conditions for livestock. Animals adapt to colder weather as we go through the fall into winter, but if there is an abrupt change, without acclimation, the stress is compounded.Many of us are all too aware of the impact wind has on what it takes to keep warm in the winter. Wind speed along with temperature, humidity, and solar radiation have been combined into an animal comfort index that can be used to classify the level of weather-related stress for cattle. The K-State Mesonet now provides both current conditions and a 7-day forecast of the&nbsp;<a target="_blank" href="https://mesonet.k-state.edu/agriculture/animal/">Animal Comfort Index</a>&nbsp;that producers can use for planning.During extreme cold, cattle need more energy just to maintain body heat. Windbreaks are a key tool in helping livestock cope with cold stress and reduce the amount of energy, and in effect cost, to maintain weight. Some of the best windbreaks are multiple rows of established trees, but they take years to develop and serve a fixed location. If building a portable windbreak or a windbreak fence, the most effective for wind protection is 75 to 80% solid to reduce wind speed but prevent snow drifting. An opening of 4 to 6” at the base will promote drying and drainage.Bedding is another tool to help livestock manage cold stress. Bedding provides insulation from mud and frozen ground and helps keep cattle clean. Shelter and bedded areas only calves can access will help young calves better cope with the winter weather. Bulls can be overlooked during the winter months however frostbite of the scrotum can cause anywhere from short-term to permanent damage to sperm production. Windbreaks and bedding are great tools to protect your investment in bulls and their genetics.Drought has impacted forage availability in parts of the state and may make it harder to find sources of bedding. If needed, unrolling large round bales of good quality feed can do double duty as feed and bedding for a short-term solution. Feedlot calves that received bedding (4 lbs per head per day) during a particularly cold January gained 3.33 lbs per day compared to 2.25 lbs/day for un-bedded calves. For young or already stressed calves, bedding may minimize negative health impacts from the combined stressors.When cold stress occurs, feeding cattle late in the day can help cattle cope with night-time temperature declines as the heat of fermentation in the rumen will peak about 6 hours after consumption.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: Preparing for cold weather with livestock

Take Control of Your Health and Participate in K-State Research and Extension’s Upcoming Hypertension Awareness and Prevention program (HAPp)

•Having hypertension increases the risk for heart disease and stroke, which are leadingcauses of death in the United States.

•Nearly half of adults in the United States (47%, or 116 million) have hypertension.

•Only about 1 in 4 adults (24%) with hypertension have their condition under control.

To address hypertension in Kansas, K-State Research and Extension is bringing the Hypertension Awareness and Prevention program (HAPp) to Ellis and Barton County. HAPp is a four-month self-monitoring blood pressure (SMBP) program that will provide participants with:

· A FREE validated blood pressure monitor.

· An opportunity to meet with a trained HAPp Coach twice a month to help take and track blood pressure.

· Monthly nutrition education workshops.

· Stress management and healthy lifestyle strategies.

•Participants must be at least 18 years old.

•Have been diagnosed with high blood pressure or have been prescribed high bloodpressure medication.

•Have not experienced a cardiac event within the last 6 months.

•Have not been diagnosed with atrial fibrillation or other arrhythmias.

•Have not been diagnosed with or be at risk for lymphedema.

There is strong evidence that suggests that participants who engage in SMBP along with clinical or community support can lower their high blood pressure. If you want to participate but are unsure if you meet the requirements, please contact your primary care provider for written permission to participate.

•Participants are expected to attend the Kick-Off meeting on Tuesday, February 4, 2025, from 6:00 pm – 7:00 pm.

•Participants are expected to measure their blood pressure at home at least twice per month (February – May).

•Participants are expected to attend office hours to discuss SMBP readings and healthy lifestyle strategies twice per month (February – May). Office hours will be scheduled at the Kick-Off meeting.

•Participants are highly encouraged to attend nutrition education workshops once per month (February 25th, March 25th, April 29th, May 27th).

*All events will be held at the Ellis County or Barton County Extension Offices and by zoom. Registration opens on January 7, 2025, and closes on February 3, 2025. The program is FREE, but you must register to attend. For any questions, please contact Monique Koerner at moniquek@ksu.edu or 785-628-9430. To register, please call the office at 785-628-9430.

Please note – HAPp Coaches will not be diagnosing conditions or interpreting blood pressure readings. The HAPp Coach’s role is to help participants: learn proper self-monitoring blood pressure techniques; make their own determination if blood pressure readings are within a healthy range; learn healthy lifestyle strategies that can reduce high blood pressure; and connect to community resources or other Extension programs that can improve health and well-being.

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

K-State Research &amp; Extension is an equal opportunity provider and employer.

<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>Take Control of Your Health and Participate in K-State Research and Extension’s Upcoming Hypertension Awareness and Prevention program (HAPp)The Facts…•Having hypertension increases the risk for heart disease and stroke, which are leadingcauses of death in the United States.•Nearly half of adults in the United States (47%, or 116 million) have hypertension.•Only about 1 in 4 adults (24%) with hypertension have their condition under control.To address hypertension in Kansas, K-State Research and Extension is bringing the Hypertension Awareness and Prevention program (HAPp) to Ellis and Barton County. HAPp is a four-month self-monitoring blood pressure (SMBP) program that will provide participants with:· A FREE validated blood pressure monitor.· An opportunity to meet with a trained HAPp Coach twice a month to help take and track blood pressure.· Monthly nutrition education workshops.· Stress management and healthy lifestyle strategies.Participation Requirements:•Participants must be at least 18 years old.•Have been diagnosed with high blood pressure or have been prescribed high bloodpressure medication.•Have not experienced a cardiac event within the last 6 months.•Have not been diagnosed with atrial fibrillation or other arrhythmias.•Have not been diagnosed with or be at risk for lymphedema.There is strong evidence that suggests that participants who engage in SMBP along with clinical or community support can lower their high blood pressure. If you want to participate but are unsure if you meet the requirements, please contact your primary care provider for written permission to participate.What to Expect:•Participants are expected to attend the Kick-Off meeting on Tuesday, February 4, 2025, from 6:00 pm – 7:00 pm.•Participants are expected to measure their blood pressure at home at least twice per month (February – May).•Participants are expected to attend office hours to discuss SMBP readings and healthy lifestyle strategies twice per month (February – May). Office hours will be scheduled at the Kick-Off meeting.•Participants are highly encouraged to attend nutrition education workshops once per month (February 25th, March 25th, April 29th, May 27th).*All events will be held at the Ellis County or Barton County Extension Offices and by zoom. Registration opens on January 7, 2025, and closes on February 3, 2025. The program is FREE, but you must register to attend. For any questions, please contact Monique Koerner at moniquek@ksu.edu or 785-628-9430. To register, please call the office at 785-628-9430.Please note – HAPp Coaches will not be diagnosing conditions or interpreting blood pressure readings. The HAPp Coach’s role is to help participants: learn proper self-monitoring blood pressure techniques; make their own determination if blood pressure readings are within a healthy range; learn healthy lifestyle strategies that can reduce high blood pressure; and connect to community resources or other Extension programs that can improve health and well-being.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.eduK-State Research &amp; Extension is an equal opportunity provider and employer.

KOERNER: Extension offering new hypertension awareness program

Here are some food storage and safety tips during a power outage:

· Keep refrigerator and freezer doors closed as much as possible. All refrigerated foods can be safe for four hours if the door is kept closed.

· If the refrigerator temperature rises above 40°F, most foods can be stored for no longer than two hours. Watch for signs of spoilage such as foul odor, texture changes, or sliminess. Immediately dispose of food showing signs of spoilage.

· Full freezers can keep food safe for 48 hours, and half-filled freezers keep food safe for 24 hours.

Precautionary methods before power outages

Before a power outage, fill empty freezer space with water in clean, sanitized food-safe containers. The extra ice will help keep the freezer colder longer in an emergency.

Fill containers halfway, then freeze. The ice will expand. Add another inch of water and freeze again. Repeat until there is 1-inch headspace, then replace the lid. Also, when the water melts, it will provide safe, drinkable water.

Frozen foods that have not fully thawed AND still have ice crystals indicate that they have not reached unsafe temperatures (above 40 degrees), so no dangerous pathogens are likely to grow in them. These foods can be refrozen.

When you refreeze food, freeze it quickly. Set your freezer’s temperature control on its coldest setting. After the food is well frozen, turn the temperature control to its usual setting to maintain 0°F or lower.

You can also refreeze many foods if they have been kept at a temperature no higher than 40°F for no longer than two days (about normal refrigerator temperature). It is recommended to utilize a fridge thermometer to ensure food does not reach unsafe temperatures.

However, use your best judgment, and don’t forget to check foods for signs of spoilage. When in doubt, throw it out. This is especially true for those with compromised immune systems, young children, seniors, and pregnant women.

While throwing out food due to an appliance failure or power outage is wasteful, it’s likely cheaper than paying for medical treatment due to foodborne illness.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697484540273.jpeg" alt="written by: Karissa Winkel - Cottonwood Extension District" />
 <figcaption>written by: Karissa Winkel - Cottonwood Extension District</figcaption>
 </figure>Here are some food storage and safety tips during a power outage:· Keep refrigerator and freezer doors closed as much as possible. All refrigerated foods can be safe for four hours if the door is kept closed.· If the refrigerator temperature rises above 40°F, most foods can be stored for no longer than two hours. Watch for signs of spoilage such as foul odor, texture changes, or sliminess. Immediately dispose of food showing signs of spoilage.· Full freezers can keep food safe for 48 hours, and half-filled freezers keep food safe for 24 hours.Precautionary methods before power outagesBefore a power outage, fill empty freezer space with water in clean, sanitized food-safe containers. The extra ice will help keep the freezer colder longer in an emergency.Fill containers halfway, then freeze. The ice will expand. Add another inch of water and freeze again. Repeat until there is 1-inch headspace, then replace the lid. Also, when the water melts, it will provide safe, drinkable water.What can you do after a power outage?Frozen foods that have not fully thawed AND still have ice crystals indicate that they have not reached unsafe temperatures (above 40 degrees), so no dangerous pathogens are likely to grow in them. These foods can be refrozen.When you refreeze food, freeze it quickly. Set your freezer’s temperature control on its coldest setting. After the food is well frozen, turn the temperature control to its usual setting to maintain 0°F or lower.You can also refreeze many foods if they have been kept at a temperature no higher than 40°F for no longer than two days (about normal refrigerator temperature). It is recommended to utilize a fridge thermometer to ensure food does not reach unsafe temperatures.However, use your best judgment, and don’t forget to check foods for signs of spoilage. When in doubt, throw it out. This is especially true for those with compromised immune systems, young children, seniors, and pregnant women.While throwing out food due to an appliance failure or power outage is wasteful, it’s likely cheaper than paying for medical treatment due to foodborne illness.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

WINKEL: Food safety during power outages

By MIKE COURSON Great Bend Post

The New Year is always a time of change. In Kansas, one of the biggest changes comes at the grocery store as the state has zeroed out its sales tax on groceries. Karissa Winkel, family and community wellness agent with K-State Research and Extension – Cottonwood District, reminds shoppers that the old sales tax rate will still apply to prepared foods.

"Prepared foods are anything you buy from the deli or anything that comes with utensils or is heated; anything they do at the store to prepare it for you in advance," she said. "It's more like a convenience food in that aspect. Those types of foods will continue to be taxed at the full 6.5 percent."

While prepared foods will still be taxed at the old state rate of 6.5 percent, plus local taxes, other foods will now carry only the local tax rate. In Barton County, all sales are taxed at one percent, and Great Bend has a sales tax of 1.2 percent. In other words, qualifying groceries purchased in Great Bend will be taxed at 2.2 percent rather than 8.7 percent.

Winkel said the timing of the tax reduction coincides with New Year's Resolutions to eat healthier and save money. Smart shopping can accomplish both.

"Pricing for ingredients, including fresh and frozen produce, canned items, and meat and poultry will likely be significantly more affordable than those prepared foods from the deli," she said. "If you want to capitalize on that, I suggest meal planning and preparing meals at home, so this can include purchasing those fresh ingredients that often get a bad reputation for having high prices. With them not having the sales tax anymore, that's going to make them more affordable compared to the ready-to-eat convenience foods." 

As defined by the Kansas Department of Revenue, prepared food includes those in a heated state or heated by the seller, those that are sold with eating utensils provided by the seller, and those that are the result of a seller mixing two or more items together. Alcoholic beverages will continued to be taxed at the old rate. Fountain drinks are taxed at the old rate while bottled or canned drinks have the reduced rate.

A complete list of food items and how they are impacted by the reduction can be found beginning on page 21 <a href="https://www.ksrevenue.gov/pdf/pub1223.pdf">of this manual created by the Department of Revenue.</a>

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/1/1673020819105.jpeg" alt="The Tax 1 line on 2024 receipt shows a tax rate of 8.7 percent, with Tax 2 at 6.2 percent. Both figures include a one percent sales tax in Barton County and a 1.2 percent sales tax in Great Bend. Beginning Jan. 1, 2025, the Tax 2 line dropped to 2.2 percent as the state of Kansas reduced its four percent sales tax on certain groceries to zero." />
 <figcaption>The Tax 1 line on 2024 receipt shows a tax rate of 8.7 percent, with Tax 2 at 6.2 percent. Both figures include a one percent sales tax in Barton County and a 1.2 percent sales tax in Great Bend. Beginning Jan. 1, 2025, the Tax 2 line dropped to 2.2 percent as the state of Kansas reduced its four percent sales tax on certain groceries to zero.</figcaption>
 </figure>By MIKE COURSON Great Bend PostThe New Year is always a time of change. In Kansas, one of the biggest changes comes at the grocery store as the state has zeroed out its sales tax on groceries. Karissa Winkel, family and community wellness agent with K-State Research and Extension – Cottonwood District, reminds shoppers that the old sales tax rate will still apply to prepared foods."Prepared foods are anything you buy from the deli or anything that comes with utensils or is heated; anything they do at the store to prepare it for you in advance," she said. "It's more like a convenience food in that aspect. Those types of foods will continue to be taxed at the full 6.5 percent."While prepared foods will still be taxed at the old state rate of 6.5 percent, plus local taxes, other foods will now carry only the local tax rate. In Barton County, all sales are taxed at one percent, and Great Bend has a sales tax of 1.2 percent. In other words, qualifying groceries purchased in Great Bend will be taxed at 2.2 percent rather than 8.7 percent.Winkel said the timing of the tax reduction coincides with New Year's Resolutions to eat healthier and save money. Smart shopping can accomplish both."Pricing for ingredients, including fresh and frozen produce, canned items, and meat and poultry will likely be significantly more affordable than those prepared foods from the deli," she said. "If you want to capitalize on that, I suggest meal planning and preparing meals at home, so this can include purchasing those fresh ingredients that often get a bad reputation for having high prices. With them not having the sales tax anymore, that's going to make them more affordable compared to the ready-to-eat convenience foods." As defined by the Kansas Department of Revenue, prepared food includes those in a heated state or heated by the seller, those that are sold with eating utensils provided by the seller, and those that are the result of a seller mixing two or more items together. Alcoholic beverages will continued to be taxed at the old rate. Fountain drinks are taxed at the old rate while bottled or canned drinks have the reduced rate.A complete list of food items and how they are impacted by the reduction can be found beginning on page 21 <a href="https://www.ksrevenue.gov/pdf/pub1223.pdf">of this manual created by the Department of Revenue.</a>

Reduced grocery sales tax can lead to healthy choices for Great Bend shoppers

Registration is now available for a four-part workshop series aimed at helping Midwest farm families develop succession plans for passing on or leaving the business.

The series, Leaving a Lasting Legacy for Midwestern Farm Women, will be available at 63 sites in three states, as well as offered online. It is being produced through a partnership between extension professionals at Kansas State University, University of Nebraska-Lincoln, and Purdue University.

Registration is available online for those wishing to attend in-person and costs $60 through Jan. 12, which includes meals and educational materials. The fee increases to $75 after Jan. 12. Organizers say there is an online option available for $75, but “highly encourage” participants to attend in-person due to the value of group discussions with other participants.

The workshops will be held on successive Tuesdays, beginning Jan. 21 and 28, and continuing on Feb. 4 and 11.

“The focus of the workshops is to help people figure out how to set up their succession plan and find the resources they need to implement it on their farm,” said LaVell Winsor, a K-State farm analyst.

This year’s workshops continue a tradition of educational classes for women in agriculture from K-State’s Department of Agricultural Economics, which hosted a series on farm finances in 2020, risk management on the farm in 2022, and land leasing in 2023.

“Succession planning has become a hot button topic, though it should have been that way forever,” said Ashlee Westerhold, director of K-State’s Office of Farm and Ranch Transition. “In agriculture, we’re always in a state of transition. So there are a lot of questions, whether you’re age 45 and thinking that (the family’s) farm will some day be yours, or you’re age 75 and wondering how you’re going to pass that to the next generation.”

“The impact of farms transitioning – either successfully to the next generation or unsuccessfully in the form of a land and estate sale – has implications for rural communities and rural prosperity,” Westerhold said.

The topics that will be covered in the four-part workshop series include:

· Family communication around estate and transition planning.

· Financial aspects of estate and transition plans.

· Legal aspects of putting your plan into place.

“We’ll also talk about how to pick a provider for all of those pieces,” Winsor said. “The goal is to give people the tools they need to succeed. They can take them home, work on the plan with their families and start to put their succession plan together.”

The workshop is part of K-State’s Women in Ag series, though all sessions are available to all people.

The Great Bend and Hays offices are on the list of host sites for this in person workshop. You can call either 620-793-1910 or 785-628-9430 with and questions about these programs or for help registering.

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698682229509.jpeg" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>Registration is now available for a four-part workshop series aimed at helping Midwest farm families develop succession plans for passing on or leaving the business.The series, Leaving a Lasting Legacy for Midwestern Farm Women, will be available at 63 sites in three states, as well as offered online. It is being produced through a partnership between extension professionals at Kansas State University, University of Nebraska-Lincoln, and Purdue University.Registration is available online for those wishing to attend in-person and costs $60 through Jan. 12, which includes meals and educational materials. The fee increases to $75 after Jan. 12. Organizers say there is an online option available for $75, but “highly encourage” participants to attend in-person due to the value of group discussions with other participants.The workshops will be held on successive Tuesdays, beginning Jan. 21 and 28, and continuing on Feb. 4 and 11.“The focus of the workshops is to help people figure out how to set up their succession plan and find the resources they need to implement it on their farm,” said LaVell Winsor, a K-State farm analyst.This year’s workshops continue a tradition of educational classes for women in agriculture from K-State’s Department of Agricultural Economics, which hosted a series on farm finances in 2020, risk management on the farm in 2022, and land leasing in 2023.“Succession planning has become a hot button topic, though it should have been that way forever,” said Ashlee Westerhold, director of K-State’s Office of Farm and Ranch Transition. “In agriculture, we’re always in a state of transition. So there are a lot of questions, whether you’re age 45 and thinking that (the family’s) farm will some day be yours, or you’re age 75 and wondering how you’re going to pass that to the next generation.”According to data from the U.S. Census, 70% of U.S. farmland will transfer to the next generation within 20 years.“The impact of farms transitioning – either successfully to the next generation or unsuccessfully in the form of a land and estate sale – has implications for rural communities and rural prosperity,” Westerhold said.The topics that will be covered in the four-part workshop series include:· Motivation for succession planning.· Family communication around estate and transition planning.· Financial aspects of estate and transition plans.· Legal aspects of putting your plan into place.“We’ll also talk about how to pick a provider for all of those pieces,” Winsor said. “The goal is to give people the tools they need to succeed. They can take them home, work on the plan with their families and start to put their succession plan together.”The workshop is part of K-State’s Women in Ag series, though all sessions are available to all people.The Great Bend and Hays offices are on the list of host sites for this in person workshop. You can call either 620-793-1910 or 785-628-9430 with and questions about these programs or for help registering.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: Great Bend hosting 4-part workshop aimed at helping farm families

As the holiday season winds down, many households face the question: what to do with the Christmas tree and holiday greenery? Instead of sending them to the landfill, consider recycling them! Repurposing your tree and greenery is an eco-friendly way to give them a second life while benefiting your garden, wildlife, or community.

Here are some practical and creative ways to recycle your Christmas tree and greenery:

1. Turn It in to Mulch Most natural Christmas trees can be chipped into mulch, which is excellent for garden beds and pathways. If you have access to a chipper, you can do this yourself. Otherwise, check with your local recycling center or municipal services—many communities offer free tree chipping programs.

2. Create Habitat for Wildlife Place your tree in your yard or garden to create shelter for birds and small animals during the winter months. You can even decorate it with birdseed ornaments, suet, or peanut butter-coated pinecones to provide food for wildlife.

3. Compost the Greenery Cut branches and greenery can be added to your compost pile or used as a base layer. The needles are rich in carbon and can help balance the compost's nitrogen content. Keep in mind that large branches should be trimmed down for easier decomposition.4.

Protect Your Plants Lay trimmed branches over perennial beds to help insulate them during the cold months. The branches can act as a natural mulch, protecting plants from harsh winter temperatures.

5. Check Local Recycling Programs Many communities have specific programs for tree and greenery recycling. Some cities collect trees curbside for recycling into mulch or erosion control products. Contact your local solid waste department or extension office for details.

6. Use It for Erosion Control In some areas, recycled Christmas trees are used for erosion control in wetlands or along riverbanks. These trees help stabilize soil and provide a natural barrier against erosion.

Avoid These Mistakes -&nbsp;&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;

Don’t Burn It Indoors:&nbsp; Dry trees are highly flammable and can create a fire hazard. They also produce creosote, which can build up in your chimney.·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;

Remove All Decorations:&nbsp; Before recycling, ensure all ornaments, tinsel, and lights are removed to prevent contamination.·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;

Avoid Artificial Trees:&nbsp; Artificial trees cannot be recycled and should be reused or donated if in good condition.

Recycling your tree or greenery is a simple step that can have a big impact on the environment. By giving your holiday decorations a sustainable farewell, you can enjoy the spirit of the season while also taking care of our planet.

Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698682262753.jpeg" alt="

written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>

written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>As the holiday season winds down, many households face the question: what to do with the Christmas tree and holiday greenery? Instead of sending them to the landfill, consider recycling them! Repurposing your tree and greenery is an eco-friendly way to give them a second life while benefiting your garden, wildlife, or community.Here are some practical and creative ways to recycle your Christmas tree and greenery:1. Turn It in to Mulch Most natural Christmas trees can be chipped into mulch, which is excellent for garden beds and pathways. If you have access to a chipper, you can do this yourself. Otherwise, check with your local recycling center or municipal services—many communities offer free tree chipping programs.2. Create Habitat for Wildlife Place your tree in your yard or garden to create shelter for birds and small animals during the winter months. You can even decorate it with birdseed ornaments, suet, or peanut butter-coated pinecones to provide food for wildlife.3. Compost the Greenery Cut branches and greenery can be added to your compost pile or used as a base layer. The needles are rich in carbon and can help balance the compost's nitrogen content. Keep in mind that large branches should be trimmed down for easier decomposition.4. Protect Your Plants Lay trimmed branches over perennial beds to help insulate them during the cold months. The branches can act as a natural mulch, protecting plants from harsh winter temperatures.5. Check Local Recycling Programs Many communities have specific programs for tree and greenery recycling. Some cities collect trees curbside for recycling into mulch or erosion control products. Contact your local solid waste department or extension office for details.6. Use It for Erosion Control In some areas, recycled Christmas trees are used for erosion control in wetlands or along riverbanks. These trees help stabilize soil and provide a natural barrier against erosion.Avoid These Mistakes -&nbsp;&nbsp; &nbsp; &nbsp; &nbsp;&nbsp;Don’t Burn It Indoors:&nbsp; Dry trees are highly flammable and can create a fire hazard. They also produce creosote, which can build up in your chimney.·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Remove All Decorations:&nbsp; Before recycling, ensure all ornaments, tinsel, and lights are removed to prevent contamination.·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Avoid Artificial Trees:&nbsp; Artificial trees cannot be recycled and should be reused or donated if in good condition.Recycling your tree or greenery is a simple step that can have a big impact on the environment. By giving your holiday decorations a sustainable farewell, you can enjoy the spirit of the season while also taking care of our planet.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: How to recycle your Christmas tree and holiday greenery

Farms face daily decisions about their operations including new equipment and crops, pricing and risk management strategies. Kansas State University’s Agricultural Economics Department offers its Finances and the Farm online course to help producers develop strong financial skills to make informed decisions that impact the farm's bottom line.

“The need to manage farm financials may be greater than ever before because of historically high input costs and lower commodity prices, creating uncertain profitability margins,” K-State extension farm economist Robin Reid said. “The Finances and the Farm online class provides education for managing financial risk of the farm business; focusing on good recordkeeping as the foundation, using those records to develop financial statements, conducting benchmarking and performance analysis on those statements, and then using that information to make management decisions.”

The course covers seven lessons: Recordkeeping, Balance Sheet, Income Statement, Enterprise Budgeting, Cash Flow, Managing Family Living Expenses, and Goal Setting. During the course, participants will:

· Understand the structure of a balance sheet, income statement, enterprise budgets, and cash flow

· Use a case farm to complete quizzes to check understanding and practice using these financial statements in a real-world setting

· Two case farms available: Row Crops and Beef Cattle, and Vegetable, Egg and Honeybee Farm

· Be prepared to use financial management techniques for their own operation

· Learn how to make changes to avoid financial difficulties

Taught by Reid and K-State farm analyst LaVell Winsor, the course was first launched in 2021. It has been recently updated to provide a more interactive learning experience for participants.

Participants watch short videos, go through an interactive review of the content, do an interactive activity, and then work through a quiz where they are inputting numbers into a financial statement and doing performance analysis, so they are able to apply what they are learning in the videos. Participants are also then given resources such as paper sheets and Excel documents to develop financial statements for their own operations. The course is self-paced, which means participants can take up to six months to complete the material, though it is recommended that participants make a schedule to complete it in 2-4 weeks.

“This course is designed with the learner in mind, with the convenience of completing this course at their own pace, from their home or office,” Winsor said.

The cost is $100 (education only), or $300 if the participant wishes to receive Farm Service Agency borrower’s training financial credit. It is approved for participants to receive FSA Borrower’s Training Financial Credits for Kansas, Colorado, Illinois, Iowa, Missouri, Montana, Nebraska, North Dakota, Oklahoma, South Dakota, and Wyoming. Coursework will be graded, and a certificate will be provided upon successful completion of the final exam. Registration is available online https://www.agmanager.info/events/finances-and-farm-online-class

Previous participants have appreciated the breadth of information learned from the program.

“The class was able to offer a fairly wide variety of options for most operations on how to manage finances. I felt that all the information was communicated accurately and clearly,” a previous participant said. Another said, “This was so good. Having not owned a farm for a decade, and now going through approval to finally find a smaller farm, I only wish I had known about this course prior to completing my USDA paperwork and financials. It is that imperative, and the $300 cost is nominal compared to the amount of information received, the resources and reference, and of course the templates provided. I am thoroughly impressed and so thankful this program is out there!” 

More information is also available by contacting Reid by email, robinreid@ksu.edu, or 785-532-0964.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="written by: Stacy Campbell - Cottonwood Extension District" />
 <figcaption>written by: Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>Farms face daily decisions about their operations including new equipment and crops, pricing and risk management strategies. Kansas State University’s Agricultural Economics Department offers its Finances and the Farm online course to help producers develop strong financial skills to make informed decisions that impact the farm's bottom line.“The need to manage farm financials may be greater than ever before because of historically high input costs and lower commodity prices, creating uncertain profitability margins,” K-State extension farm economist Robin Reid said. “The Finances and the Farm online class provides education for managing financial risk of the farm business; focusing on good recordkeeping as the foundation, using those records to develop financial statements, conducting benchmarking and performance analysis on those statements, and then using that information to make management decisions.”The course covers seven lessons: Recordkeeping, Balance Sheet, Income Statement, Enterprise Budgeting, Cash Flow, Managing Family Living Expenses, and Goal Setting. During the course, participants will:· Understand the structure of a balance sheet, income statement, enterprise budgets, and cash flow· Use a case farm to complete quizzes to check understanding and practice using these financial statements in a real-world setting· Two case farms available: Row Crops and Beef Cattle, and Vegetable, Egg and Honeybee Farm· Be prepared to use financial management techniques for their own operation· Set goals for their operation· Learn how to make changes to avoid financial difficultiesTaught by Reid and K-State farm analyst LaVell Winsor, the course was first launched in 2021. It has been recently updated to provide a more interactive learning experience for participants.Participants watch short videos, go through an interactive review of the content, do an interactive activity, and then work through a quiz where they are inputting numbers into a financial statement and doing performance analysis, so they are able to apply what they are learning in the videos. Participants are also then given resources such as paper sheets and Excel documents to develop financial statements for their own operations. The course is self-paced, which means participants can take up to six months to complete the material, though it is recommended that participants make a schedule to complete it in 2-4 weeks.“This course is designed with the learner in mind, with the convenience of completing this course at their own pace, from their home or office,” Winsor said.The cost is $100 (education only), or $300 if the participant wishes to receive Farm Service Agency borrower’s training financial credit. It is approved for participants to receive FSA Borrower’s Training Financial Credits for Kansas, Colorado, Illinois, Iowa, Missouri, Montana, Nebraska, North Dakota, Oklahoma, South Dakota, and Wyoming. Coursework will be graded, and a certificate will be provided upon successful completion of the final exam. Registration is available online https://www.agmanager.info/events/finances-and-farm-online-classPrevious participants have appreciated the breadth of information learned from the program.“The class was able to offer a fairly wide variety of options for most operations on how to manage finances. I felt that all the information was communicated accurately and clearly,” a previous participant said. Another said, “This was so good. Having not owned a farm for a decade, and now going through approval to finally find a smaller farm, I only wish I had known about this course prior to completing my USDA paperwork and financials. It is that imperative, and the $300 cost is nominal compared to the amount of information received, the resources and reference, and of course the templates provided. I am thoroughly impressed and so thankful this program is out there!” More information is also available by contacting Reid by email, robinreid@ksu.edu, or 785-532-0964.

CAMPBELL: Online financial and farm management course for farmers

In the hustle and bustle of the holiday season, the entire family may need a chance to relax, laugh, and connect.

The holidays are the perfect opportunity for families to gather around the table and enjoy games. Through these experiences, families create tradition, enrich social connection, and support a resilient and joyful family culture.

“Incorporating board games into holiday celebrations not only enhances the festivities, but also builds a foundation of family values, mental well-being, and lasting connections,” says Elizabeth Brunscheen-Cartegena, a Family Life and Resource Management Agent for K-State Research and Extension.

Here are a few ways families benefit, according to Brunscheen-Cartagena.

Board games strengthen social connections In particular, board games offer a break from phone and television screens. “Games encourage positive social interaction by creating a shared experience that brings people together,” Brunscheen-Cartagena says.

Cooperative games foster teamwork and empathy, teaching family members to value collaboration over competition.

“For family members who don’t see each other often, games offer a bridge to meaningful connection, enhancing social cohesion and creating memories to cherish.”

Board games promote mental health and relieve stress Playing games creates an environment in which everyone can unwind and have fun.

“The joy, laughter, and sense of accomplishment that comes with play fosters mental well-being and emotional resilience,” Brunscheen-Cartagena says. “When family members engage in friendly competition or work as a team, they release stress and create memories that help everyone feel refreshed, connected, and happier.”

Board games pass on traditions and values When families introduce game traditions during the holidays, older family members can pass on stories about how these games have been enjoyed over the years.

“For example, when grandparents teach a game to grandchildren, they pass on both the joy of playing and a sense of family legacy, allowing cultural values and family traditions to endure, and strengthen bonds across generations,” she says.

Board games foster intellectual growth and critical thinking for all ages Games challenge players to think critically, make calculated decisions, and anticipate each other’s moves – skills that apply beyond the table.

“Engaging in these cognitive tasks helps family members exercise their minds while having fun together,” Brunscheen-Cartagena said. “This mental stimulation keeps minds elevated, builds intellectual resilience, and models the importance of critical thinking and adaptability for younger players.”

Consider breaking out a few board games this Christmas season. Through this, you can build relationships, foster resilience, boost mental health, and exercise the brain. You may even find your new favorite pastime!

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="

written by: Karissa Winkel - Cottonwood Extension District" />
 <figcaption>

written by: Karissa Winkel - Cottonwood Extension District</figcaption>
 </figure>In the hustle and bustle of the holiday season, the entire family may need a chance to relax, laugh, and connect.The holidays are the perfect opportunity for families to gather around the table and enjoy games. Through these experiences, families create tradition, enrich social connection, and support a resilient and joyful family culture.“Incorporating board games into holiday celebrations not only enhances the festivities, but also builds a foundation of family values, mental well-being, and lasting connections,” says Elizabeth Brunscheen-Cartegena, a Family Life and Resource Management Agent for K-State Research and Extension.Here are a few ways families benefit, according to Brunscheen-Cartagena.Board games strengthen social connections In particular, board games offer a break from phone and television screens. “Games encourage positive social interaction by creating a shared experience that brings people together,” Brunscheen-Cartagena says.Cooperative games foster teamwork and empathy, teaching family members to value collaboration over competition.“For family members who don’t see each other often, games offer a bridge to meaningful connection, enhancing social cohesion and creating memories to cherish.”Board games promote mental health and relieve stress Playing games creates an environment in which everyone can unwind and have fun.“The joy, laughter, and sense of accomplishment that comes with play fosters mental well-being and emotional resilience,” Brunscheen-Cartagena says. “When family members engage in friendly competition or work as a team, they release stress and create memories that help everyone feel refreshed, connected, and happier.”Board games pass on traditions and values When families introduce game traditions during the holidays, older family members can pass on stories about how these games have been enjoyed over the years.“For example, when grandparents teach a game to grandchildren, they pass on both the joy of playing and a sense of family legacy, allowing cultural values and family traditions to endure, and strengthen bonds across generations,” she says.Board games foster intellectual growth and critical thinking for all ages Games challenge players to think critically, make calculated decisions, and anticipate each other’s moves – skills that apply beyond the table.“Engaging in these cognitive tasks helps family members exercise their minds while having fun together,” Brunscheen-Cartagena said. “This mental stimulation keeps minds elevated, builds intellectual resilience, and models the importance of critical thinking and adaptability for younger players.”Consider breaking out a few board games this Christmas season. Through this, you can build relationships, foster resilience, boost mental health, and exercise the brain. You may even find your new favorite pastime!Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

WINKEL: Board games during the holidays build family skills

Have you ever had a song get stuck in your head? Sometimes it is a great song and sometimes….it’s Baby Shark. You’re welcome!

In the same way that a song runs on repeat; things we say to, and about ourselves, can also form a litany that impacts our entire day. I know that I can be pretty hard on myself and much too often let the self-criticism be harsh and on a negative, continuous loop.

This isn’t to say that we shouldn’t reflect on issues, problems, or criticisms. It is to say that we can take the lesson, make changes as needed, and move forward.

In the same way, every child needs to know that they are loved, valued, and supported. Hopefully, this knowledge comes from their family but I know that it also comes in the form of neighbors, teachers, day care providers, employers, coaches, and foster care parents. Each of us can help a young person take the lesson, change their direction, and move forward on a positive path. Now, I don’t know about you but this isn’t a one-time practice for myself and, in the same way, we often need to repeat and repeat for that lesson to stick.

Several years ago, a school administrator told a group of high school students that I didn’t pull punches and I was pretty direct in my discussion with them. He was right but those students also knew that I wanted the very best outcomes for them. What they might not have known at the time is that I would also have been one of the first to cheer them on, encourage them, and prop them up when they need it most.

Our words definitely matter both internally and externally. My wish for each of you this week is to listen to the loop in your head for positive and encouraging words. It is also that you help a young person in your world to develop a loop of self-kindness, encouragement, and positive words.

Keep learning. Keep showing grace and kindness.

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

Kansas State University is committed to making its services, activities and programs accessible to all participants. If you have special requirements due to a physical, vision, or hearing disability.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668177490614.jpeg" alt="written by: Michelle Beran - 4-H Youth Development Agent in the Cottonwood Extension District. " />
 <figcaption>written by: Michelle Beran - 4-H Youth Development Agent in the Cottonwood Extension District. </figcaption>
 </figure>Have you ever had a song get stuck in your head? Sometimes it is a great song and sometimes….it’s Baby Shark. You’re welcome!In the same way that a song runs on repeat; things we say to, and about ourselves, can also form a litany that impacts our entire day. I know that I can be pretty hard on myself and much too often let the self-criticism be harsh and on a negative, continuous loop.This isn’t to say that we shouldn’t reflect on issues, problems, or criticisms. It is to say that we can take the lesson, make changes as needed, and move forward.In the same way, every child needs to know that they are loved, valued, and supported. Hopefully, this knowledge comes from their family but I know that it also comes in the form of neighbors, teachers, day care providers, employers, coaches, and foster care parents. Each of us can help a young person take the lesson, change their direction, and move forward on a positive path. Now, I don’t know about you but this isn’t a one-time practice for myself and, in the same way, we often need to repeat and repeat for that lesson to stick.Several years ago, a school administrator told a group of high school students that I didn’t pull punches and I was pretty direct in my discussion with them. He was right but those students also knew that I wanted the very best outcomes for them. What they might not have known at the time is that I would also have been one of the first to cheer them on, encourage them, and prop them up when they need it most.Our words definitely matter both internally and externally. My wish for each of you this week is to listen to the loop in your head for positive and encouraging words. It is also that you help a young person in your world to develop a loop of self-kindness, encouragement, and positive words.Keep learning. Keep showing grace and kindness.Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.Kansas State University is committed to making its services, activities and programs accessible to all participants. If you have special requirements due to a physical, vision, or hearing disability.

BERAN: Words matter

Although Kansas is still known as the “Wheat State”, some may not realize how winter wheat acres have declined over the years in Kansas, says Stacy Campbell, Cottonwood Extension Crop Production agent. This article released by K-State Research &amp; Extension news service reminds Kansas growers of the benefits of winter wheat in the overall cropping rotation.

Kansas State University wheat specialist Romulo Lollato says farmers should consider what they might be missing when choosing to leave winter wheat out of their usual crop rotations.

Lollato notes that wheat acres in Kansas have been decreasing at a rate of approximately 2% every year since 2005. Nationally, that decline remains at about 1.5%. Often, he said, management decisions are based solely on the crop's profitability.

However, sidelining this crop may result in growers passing over the benefits of winter wheat in multiple areas of agricultural production, such as planting, fertilizing and grazing.

According to Lollato, producers can obtain more flexibility in cropping systems when planting winter wheat. Specifically, winter wheat has a broader planting window when compared to summer crops.

“In regions where the winter is a little warmer, there is more time to plant the wheat crop and still reach your maximum yield potential for that area,” he said. “Some of our research (at K-State) shows that you have as much as 50–60 days to reach that yield potential in south-central Kansas.”

Beyond planting, growers have more freedom when fertilizing fields. Plants use most of the nitrogen available for growth in the spring, so Lollato said producers have an approximate six-month window after planting in September to put out fertilizer without losing efficacy.

“Timing is important,” he said. “The closer you administer nitrogen to the stem elongation phase is typically better regarding the nitrogen’s effectiveness.”

He added: “A large fertilizer window allows producers to match up applications with optimum weather and it ensures the nitrogen has time to get incorporated into the root zone and reduce losses.”

Additionally, diversified producers raising livestock benefit from planting winter wheat for grazing.

“Growing this dual-purpose crop provides quite a bit of high-quality forage during a time of the year when others are less available – like late fall, winter and early spring. The crops value extends beyond grain,” Lollato said.

While the price of the actual grain can be less than ideal some years, incorporating winter wheat into crop rotations allows for double-cropping or growing two or more crops in the same field simultaneously, which opens up other economic possibilities.

“In many operations, if we're dealing with summer crops, we can grow just one crop each year,” Lollato said. “If we introduce a winter wheat crop in that system, we can grow three crops in two years, depending on where we are.”

“The possibility of intensifying the system like that and being able to produce – on average – more than one cash crop annually plays a huge role in profitability.”

Other advantages of having winter wheat in crop rotations:

To help communicate the positives of winter wheat, Lollato and the vice president of research and operations at Kansas Wheat, Aaron Harries, have launched an information campaign called “Wheat: Beyond the Value of the Grain.” More information about this movement is at https://kswheat.com/beyond-the-value-of-the-grain.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="written by: Stacy Campbell - Cottonwood Extension District" />
 <figcaption>written by: Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>Although Kansas is still known as the “Wheat State”, some may not realize how winter wheat acres have declined over the years in Kansas, says Stacy Campbell, Cottonwood Extension Crop Production agent. This article released by K-State Research &amp; Extension news service reminds Kansas growers of the benefits of winter wheat in the overall cropping rotation.Kansas State University wheat specialist Romulo Lollato says farmers should consider what they might be missing when choosing to leave winter wheat out of their usual crop rotations.Lollato notes that wheat acres in Kansas have been decreasing at a rate of approximately 2% every year since 2005. Nationally, that decline remains at about 1.5%. Often, he said, management decisions are based solely on the crop's profitability.However, sidelining this crop may result in growers passing over the benefits of winter wheat in multiple areas of agricultural production, such as planting, fertilizing and grazing.According to Lollato, producers can obtain more flexibility in cropping systems when planting winter wheat. Specifically, winter wheat has a broader planting window when compared to summer crops.“In regions where the winter is a little warmer, there is more time to plant the wheat crop and still reach your maximum yield potential for that area,” he said. “Some of our research (at K-State) shows that you have as much as 50–60 days to reach that yield potential in south-central Kansas.”Beyond planting, growers have more freedom when fertilizing fields. Plants use most of the nitrogen available for growth in the spring, so Lollato said producers have an approximate six-month window after planting in September to put out fertilizer without losing efficacy.“Timing is important,” he said. “The closer you administer nitrogen to the stem elongation phase is typically better regarding the nitrogen’s effectiveness.”He added: “A large fertilizer window allows producers to match up applications with optimum weather and it ensures the nitrogen has time to get incorporated into the root zone and reduce losses.”Additionally, diversified producers raising livestock benefit from planting winter wheat for grazing.“Growing this dual-purpose crop provides quite a bit of high-quality forage during a time of the year when others are less available – like late fall, winter and early spring. The crops value extends beyond grain,” Lollato said.While the price of the actual grain can be less than ideal some years, incorporating winter wheat into crop rotations allows for double-cropping or growing two or more crops in the same field simultaneously, which opens up other economic possibilities.“In many operations, if we're dealing with summer crops, we can grow just one crop each year,” Lollato said. “If we introduce a winter wheat crop in that system, we can grow three crops in two years, depending on where we are.”“The possibility of intensifying the system like that and being able to produce – on average – more than one cash crop annually plays a huge role in profitability.”Other advantages of having winter wheat in crop rotations:· Weed suppression.· Moisture conservation.· Carbon sequestration.To help communicate the positives of winter wheat, Lollato and the vice president of research and operations at Kansas Wheat, Aaron Harries, have launched an information campaign called “Wheat: Beyond the Value of the Grain.” More information about this movement is at https://kswheat.com/beyond-the-value-of-the-grain.Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

CAMPBELL: K-State researcher touts benefits of winter wheat in crop rotation

Merry Christmas everyone! At this time of year, we bring plants into our house to help decorate for the season. Many of these, such as trees and poinsettias are removed and discarded at the end of the season, but Christmas Cactus are plants that you can enjoy all year long! I found a short article on them to share with you this week that goes over care if you have one already, or what to do if you are looking at getting a Cactus. I hope you enjoy this and I hope each and every one of you has a very merry Christmas!&nbsp;

Christmas Cactus (Schlumbergera bridgesii) and Thanksgiving Cactus (Schlumbergera truncata) are epiphytes native to the jungles of South America. Epiphytic plants grow on other plants and use them for support but not for nutrients. Though these cacti are different species, they will hybridize and produce varying stem shapes. Christmas cactus normally has smooth stem segments, and Thanksgiving Cactus has hook-like appendages on each segment. Both of these cacti prefer bright indirect light. Too much sun can result in the leaves turning yellow. Common household temperatures are fine. Soil should be kept constantly moist but not waterlogged. Give them a light fertilization every other week. Blooming will normally cease in late winter to early spring, but continue to keep them moist and fertilized until fall. During the fall, stop fertilizing, and give the plants only enough water so the stems do not shrivel in order to encourage flower bud formation. Though these plants seem to flower best if kept a little pot bound, flowers will diminish if they are too crowded. If you haven't repotted in several years, or if you notice a decrease in flowering from the previous year, move the plant to a larger pot in the spring. If possible, move the plants outside for the summer. Choose a shady spot because these plants will not tolerate full sun. Leave the plants outside until frost threatens. Normally, the plants will have received enough cool nights in the 50- to 55-degree range that flower buds will have formed. However, if they haven't, subjecting the plants to nights greater than 12 hours long and temperatures between 59 and 69 degrees can also generate flowers. Twenty-five consecutive long nights is enough for flower initiation. Place the plants in an unused room or cover them with a dark cloth or cardboard box to insure that they receive uninterrupted darkness. After the flower buds have formed, it takes an additional nine to 10 weeks for flowers to complete development and bloom.

Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus in Manhattan.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698681527025.jpeg" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>Merry Christmas everyone! At this time of year, we bring plants into our house to help decorate for the season. Many of these, such as trees and poinsettias are removed and discarded at the end of the season, but Christmas Cactus are plants that you can enjoy all year long! I found a short article on them to share with you this week that goes over care if you have one already, or what to do if you are looking at getting a Cactus. I hope you enjoy this and I hope each and every one of you has a very merry Christmas!&nbsp;Christmas Cactus (Schlumbergera bridgesii) and Thanksgiving Cactus (Schlumbergera truncata) are epiphytes native to the jungles of South America. Epiphytic plants grow on other plants and use them for support but not for nutrients. Though these cacti are different species, they will hybridize and produce varying stem shapes. Christmas cactus normally has smooth stem segments, and Thanksgiving Cactus has hook-like appendages on each segment. Both of these cacti prefer bright indirect light. Too much sun can result in the leaves turning yellow. Common household temperatures are fine. Soil should be kept constantly moist but not waterlogged. Give them a light fertilization every other week. Blooming will normally cease in late winter to early spring, but continue to keep them moist and fertilized until fall. During the fall, stop fertilizing, and give the plants only enough water so the stems do not shrivel in order to encourage flower bud formation. Though these plants seem to flower best if kept a little pot bound, flowers will diminish if they are too crowded. If you haven't repotted in several years, or if you notice a decrease in flowering from the previous year, move the plant to a larger pot in the spring. If possible, move the plants outside for the summer. Choose a shady spot because these plants will not tolerate full sun. Leave the plants outside until frost threatens. Normally, the plants will have received enough cool nights in the 50- to 55-degree range that flower buds will have formed. However, if they haven't, subjecting the plants to nights greater than 12 hours long and temperatures between 59 and 69 degrees can also generate flowers. Twenty-five consecutive long nights is enough for flower initiation. Place the plants in an unused room or cover them with a dark cloth or cardboard box to insure that they receive uninterrupted darkness. After the flower buds have formed, it takes an additional nine to 10 weeks for flowers to complete development and bloom.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus in Manhattan.

BOOR: Enjoying the Christmas cactus all year

Making healthy choices during the winter holidays can be challenging for anyone. For people with diabetes, it can be even harder.&nbsp;

Disruptions brought on by travel, stress and food-filled celebrations can really wreak havoc on people's self-management of their diabetes.&nbsp; Handling the season starts with being realistic. While your choices matter, you can do everything within your control, and still, your body's reaction to the food you've eaten or the stress you might be under can be different from day to day.&nbsp;&nbsp;

If you know you're going to encounter certain holiday foods, and you know how they affect you, plan for that. Ask yourself, "Are there ways that I can adapt my diet for that day so that I can have the foods that I enjoy but still have glycemic levels that are safe and healthy?"&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>Making healthy choices during the winter holidays can be challenging for anyone. For people with diabetes, it can be even harder.&nbsp;Disruptions brought on by travel, stress and food-filled celebrations can really wreak havoc on people's self-management of their diabetes.&nbsp; Handling the season starts with being realistic. While your choices matter, you can do everything within your control, and still, your body's reaction to the food you've eaten or the stress you might be under can be different from day to day.&nbsp;&nbsp;Have a plan&nbsp;If you know you're going to encounter certain holiday foods, and you know how they affect you, plan for that. Ask yourself, "Are there ways that I can adapt my diet for that day so that I can have the foods that I enjoy but still have glycemic levels that are safe and healthy?"&nbsp;If you're expecting to be served a carbohydrate-filled dinner, plan to eat low-fat proteins at lunch. You also need a plan for travel. Pack your own snacks to ensure you'll have healthy options.&nbsp;Don't starve yourself&nbsp;Skipping meals to save up for a big one should not be part of your plan. You're more likely to overindulge at that meal if you haven't eaten all day long. Not eating could interfere with your medications, which may have been calculated to meet the needs of average-sized meals.&nbsp;Starving and then stuffing yourself also could lead to a huge swing in blood sugar.&nbsp;Watch the alcohol&nbsp;&nbsp;Depending on the drink, alcohol can either raise or lower blood sugar levels: Beer and sweetened mixed drinks are full of carbohydrates that raise it, but alcohol stops the liver from producing blood sugar, or glucose. The effects can show up hours later.&nbsp;Try these holiday buffet tactics&nbsp;Use a smaller plate so you're less tempted to load it up.&nbsp; Alternatively, commit to taking portions no larger than your fist. Emphasize the proteins and leafy green vegetables, and add the starches and sweets to your plate last.&nbsp;Also remember, just because it's on your plate does not mean you have to finish it. When you're full, you're full. Listen to your body.&nbsp;Don't skimp on sleep&nbsp;Diabetes health goes beyond diet, and during the holidays, there are also many, many situations where sleep is disrupted.&nbsp;Make a plan for coping with that. Make sure the room you sleep in is cool, dark and quiet. Stick to your sleep schedule and get the recommended seven to nine hours per night for adults. Research has shown that even one night of disrupted sleep can increase insulin resistance.&nbsp;Find ways to face stress&nbsp;Stress can affect diabetes management directly and indirectly.&nbsp;Directly, stress boosts levels of hormones such as adrenaline and cortisol that counteract the effect of insulin and raise blood sugar.&nbsp;Indirectly, stress also can interfere with sleep or lead to overeating.&nbsp;Get up and move&nbsp;If you spend eight hours in a car going over the river and through the woods to Grandma's house only to immediately dive into a heavy meal, you could take a walk afterward or find some other way to be physically active.&nbsp;Unlink 'holidays' from 'food'&nbsp;Celebrations often emphasize eating. Making your season about seeing other people, more so than food and drink, which will make diabetes management easier.&nbsp;Understand that things might go wrong&nbsp;Healthy choices are important, and the rewards include feeling better.&nbsp;But when something goes amiss, don’t beat yourself up about it.&nbsp; Take it as a learning opportunity.&nbsp; Second-guessing shouldn't overwhelm time with loved ones.&nbsp;So, while preparation is wise, obsessing about challenges isn't. Just enjoy the time and enjoy the moment.&nbsp;Source: American Heart Association.&nbsp;Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or <a href="mailto:moniquek@ksu.edu" target="_blank">moniquek@ksu.edu</a>. K-State Research &amp; Extension is an equal opportunity provider and employer.&nbsp;