In early childhood, we teach routines to help children feel safe. When children know what is happening next in their world, they are less likely to feel anxious or worried. Brush, Book, Bed is a routine and structure you can create for children to help them prepare for bed. Brush, Book, Bed is a program by the American Academy of Pediatrics to educate families with children to combine oral health and bedtime routines. This program has been implemented by safety net clinics, Parents as Teachers, and Healthy families in Kansas.

Brush: Each night assist your child in brushing their teeth. If teeth haven’t come in use a soft washcloth to wipe your baby’s gums before bed. This helps them get used to the sensory experience of having something put into their mouth, which will hopefully make brushing teeth easier when those pearly whites pop through. Be gentle, make it a game, smile and help your baby feel comfortable. It’s okay to let your child practice brushing, but they need your help to do the best job. Until they can write in cursive or tie their own shoes, they do not have the fine motor skills to be able to properly brush their teeth on their own.

Book: After you have helped them brush their teeth, it is time to read. Let your child pick a book. Let them be in charge, follow their lead. You don’t have to read word for word for them to have fun. Ask them questions about the pictures. Even as kids get older and can read on their own, this may be a good time to connect with your child at the end of the day. Many parents have fond memories of reading a chapter or two of longer novels with their children in the evening.

Bed: After brushing teeth and reading together, it’s time to go to bed. Make daytime playtime! Play and exercise during the day will help your children sleep at night. To prevent tooth decay, avoid putting babies in bed with a bottle of milk or juice. Breastfeeding at night is okay, since breastmilk alone does not cause cavities, according to Kansas Cavity Free Kids.

Try to start this routine at about the same time every night, about 30 minutes before bedtime, so that you have enough time to brush teeth, read together, and go to sleep. For more tips visit: www.healthychildren.org/brushbookbed

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>In early childhood, we teach routines to help children feel safe. When children know what is happening next in their world, they are less likely to feel anxious or worried. Brush, Book, Bed is a routine and structure you can create for children to help them prepare for bed. Brush, Book, Bed is a program by the American Academy of Pediatrics to educate families with children to combine oral health and bedtime routines. This program has been implemented by safety net clinics, Parents as Teachers, and Healthy families in Kansas.Brush: Each night assist your child in brushing their teeth. If teeth haven’t come in use a soft washcloth to wipe your baby’s gums before bed. This helps them get used to the sensory experience of having something put into their mouth, which will hopefully make brushing teeth easier when those pearly whites pop through. Be gentle, make it a game, smile and help your baby feel comfortable. It’s okay to let your child practice brushing, but they need your help to do the best job. Until they can write in cursive or tie their own shoes, they do not have the fine motor skills to be able to properly brush their teeth on their own.Book: After you have helped them brush their teeth, it is time to read. Let your child pick a book. Let them be in charge, follow their lead. You don’t have to read word for word for them to have fun. Ask them questions about the pictures. Even as kids get older and can read on their own, this may be a good time to connect with your child at the end of the day. Many parents have fond memories of reading a chapter or two of longer novels with their children in the evening.Bed: After brushing teeth and reading together, it’s time to go to bed. Make daytime playtime! Play and exercise during the day will help your children sleep at night. To prevent tooth decay, avoid putting babies in bed with a bottle of milk or juice. Breastfeeding at night is okay, since breastmilk alone does not cause cavities, according to Kansas Cavity Free Kids.Try to start this routine at about the same time every night, about 30 minutes before bedtime, so that you have enough time to brush teeth, read together, and go to sleep. For more tips visit: www.healthychildren.org/brushbookbedMonique 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.

KOERNER: Brush, book, bed

The holiday season is around the corner, and this means that the kitchen will likely become a busy place as we prepare meals to gather around. As you prepare tasty dishes to share, be conscious of the possibility of sharing illness too. I found these tips from K-State food scientist, Karen Blakeslee, especially helpful for preventing cross-contamination:

“We use the kitchen sink for food preparation and more,” Blakeslee said. “The possibility exists for foodborne illness-causing bacteria to hang out in the sink too. These bacteria could cross-contaminate your food and make you sick.”

Blakeslee added that a recent USDA study tested surfaces where participants prepared a breakfast meal with raw sausage, shell eggs, and a fruit salad made with cut-up cantaloupe. Test results showed that 34% of the sinks were contaminated after preparing the meal.

Even more scary, 26% of the samples of cut-up cantaloupe from the fruit salad were contaminated after breakfast prep.

“The bacteria in the sink or on your hands can cross-contaminate from the sink to other items, including those you normally eat raw. This means you’ll be eating that bacteria too,” Blakeslee said.

After using your sink to wash or prepare food, clean and sanitize the sink:

1) Use warm, soapy water to wash the sink. Wipe it clean with paper towels.

2) Use a sanitizer and let air dry. Sanitizers can be homemade (1 tablespoon of liquid chlorine bleach per gallon of water) or use a commercial sanitizer or sanitizing wipe.

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 holiday season is around the corner, and this means that the kitchen will likely become a busy place as we prepare meals to gather around. As you prepare tasty dishes to share, be conscious of the possibility of sharing illness too. I found these tips from K-State food scientist, Karen Blakeslee, especially helpful for preventing cross-contamination:“We use the kitchen sink for food preparation and more,” Blakeslee said. “The possibility exists for foodborne illness-causing bacteria to hang out in the sink too. These bacteria could cross-contaminate your food and make you sick.”Blakeslee added that a recent USDA study tested surfaces where participants prepared a breakfast meal with raw sausage, shell eggs, and a fruit salad made with cut-up cantaloupe. Test results showed that 34% of the sinks were contaminated after preparing the meal.Even more scary, 26% of the samples of cut-up cantaloupe from the fruit salad were contaminated after breakfast prep.“The bacteria in the sink or on your hands can cross-contaminate from the sink to other items, including those you normally eat raw. This means you’ll be eating that bacteria too,” Blakeslee said.After using your sink to wash or prepare food, clean and sanitize the sink:1) Use warm, soapy water to wash the sink. Wipe it clean with paper towels.2) Use a sanitizer and let air dry. Sanitizers can be homemade (1 tablespoon of liquid chlorine bleach per gallon of water) or use a commercial sanitizer or sanitizing wipe.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 tip - clean the kitchen sink

The weeks between harvest and when snow flies can be a good time to evaluate and perform maintenance on terraces. In Kansas, over 9 million acres of land is protected by more than 290,000 miles of terraces, making Kansas #2 in the U.S. for this soil and water conservation practice. To accomplish the goal of erosion control and water savings, terraces must have adequate capacity, ridge height, and channel width.

Without adequate capacity to carry water, terraces will be overtopped by runoff in a heavy storm. Overtopping causes erosion of the terrace ridge, terrace back slope, and lower terraces and may result in severe gullies. Terraces are typically designed to handle runoff from a 1-in-10-year storm. The rainfall amounts for such a storm are approximately five inches for eastern Kansas, four inches for central, and three inches for western Kansas during a 24-hour period.

Terraces need regular maintenance to function for a long life. Erosion by water, wind, and tillage wears the ridge down and deposits sediment in the channel, decreasing the effective ridge height, and channel capacity. The amount of capacity loss depends on the type and number of tillage operations, topography, soil properties, crop residue, and precipitation. Terrace maintenance restores capacity by removing sediment from the channel and rebuilding ridge height.

Typically, more frequent maintenance is required for steep slopes and/or highly erodible soils. Annual maintenance is necessary for intense tillage operations and heavy rainfall runoff. Less frequent maintenance is often adequate with high residue levels or where lower rainfall occurs and runoff intensity is low.

Check for needed repairs - terraces degrade naturally by erosion and sediment, and can be damaged by machinery, animals, settling, and erosion. Check terraces and terrace outlets regularly (at least annually) for needed repairs. The best time to check is after rains, when erosion, sedimentation, and unevenness in elevation are easiest to spot. Specific items to note are overtopping, low or narrow terrace ridges, water ponding in the channel, terrace outlets, erosion, and sediment clogging near waterway or pipe outlets.

Terraces should be considered only a part of an overall erosion control plan. Use of conservation farming methods, especially residue maintenance, compliments erosion control structures and has been shown to be both economically and environmentally sound.

Information provided by DeAnn Presley, K-State Soil Management Specialist. Additional sources for technical information include local USDA-Natural Resources Conservation Service and County Conservation District offices.

<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 weeks between harvest and when snow flies can be a good time to evaluate and perform maintenance on terraces. In Kansas, over 9 million acres of land is protected by more than 290,000 miles of terraces, making Kansas #2 in the U.S. for this soil and water conservation practice. To accomplish the goal of erosion control and water savings, terraces must have adequate capacity, ridge height, and channel width.Without adequate capacity to carry water, terraces will be overtopped by runoff in a heavy storm. Overtopping causes erosion of the terrace ridge, terrace back slope, and lower terraces and may result in severe gullies. Terraces are typically designed to handle runoff from a 1-in-10-year storm. The rainfall amounts for such a storm are approximately five inches for eastern Kansas, four inches for central, and three inches for western Kansas during a 24-hour period.Terraces need regular maintenance to function for a long life. Erosion by water, wind, and tillage wears the ridge down and deposits sediment in the channel, decreasing the effective ridge height, and channel capacity. The amount of capacity loss depends on the type and number of tillage operations, topography, soil properties, crop residue, and precipitation. Terrace maintenance restores capacity by removing sediment from the channel and rebuilding ridge height.Typically, more frequent maintenance is required for steep slopes and/or highly erodible soils. Annual maintenance is necessary for intense tillage operations and heavy rainfall runoff. Less frequent maintenance is often adequate with high residue levels or where lower rainfall occurs and runoff intensity is low.Check for needed repairs - terraces degrade naturally by erosion and sediment, and can be damaged by machinery, animals, settling, and erosion. Check terraces and terrace outlets regularly (at least annually) for needed repairs. The best time to check is after rains, when erosion, sedimentation, and unevenness in elevation are easiest to spot. Specific items to note are overtopping, low or narrow terrace ridges, water ponding in the channel, terrace outlets, erosion, and sediment clogging near waterway or pipe outlets.Terraces should be considered only a part of an overall erosion control plan. Use of conservation farming methods, especially residue maintenance, compliments erosion control structures and has been shown to be both economically and environmentally sound.Information provided by DeAnn Presley, K-State Soil Management Specialist. Additional sources for technical information include local USDA-Natural Resources Conservation Service and County Conservation District offices.

CAMPBELL: Check terraces now for needed repairs and maintenance

The words “holiday” and “healthy” usually aren’t found together, especially when it comes to food. Indulgent treats and drinks are a tradition for the holiday season, and they should be enjoyed! People are brought together around meals to celebrate, create lasting memories, and connect with others. However, the holiday season can be a difficult time to maintain good health, and many find weight management a challenge during the winter months. Many assume this is because of high-calorie foods, but many other factors play into winter weight gain. People are less active, tend to drink more alcohol, and some have irregular circadian rhythms. All these obstacles can result in unwanted weight gain, and this is why it’s important to learn how to make a health plan for the winter months.

One of the most important ways to stick to your health plan is to get into a routine before the gatherings begin. Creating a healthy eating plan, exercise regimen, and sleep schedule are all important to start before you relax for the holidays. Once a healthy lifestyle is a habit, it is much easier to get back on track after the holiday season.

If you are looking for more tips related to holiday health, the Great Bend Activity Center will host an event called Focus on the ‘Stars’: Cooking Healthy for the Holidays on November 15, 2023, at noon. Key topics will include ingredient substitutions, indoor physical activity, and leftovers. Finally, those who join will get to sample a healthy take on a holiday treat!

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 words “holiday” and “healthy” usually aren’t found together, especially when it comes to food. Indulgent treats and drinks are a tradition for the holiday season, and they should be enjoyed! People are brought together around meals to celebrate, create lasting memories, and connect with others. However, the holiday season can be a difficult time to maintain good health, and many find weight management a challenge during the winter months. Many assume this is because of high-calorie foods, but many other factors play into winter weight gain. People are less active, tend to drink more alcohol, and some have irregular circadian rhythms. All these obstacles can result in unwanted weight gain, and this is why it’s important to learn how to make a health plan for the winter months.One of the most important ways to stick to your health plan is to get into a routine before the gatherings begin. Creating a healthy eating plan, exercise regimen, and sleep schedule are all important to start before you relax for the holidays. Once a healthy lifestyle is a habit, it is much easier to get back on track after the holiday season.If you are looking for more tips related to holiday health, the Great Bend Activity Center will host an event called Focus on the ‘Stars’: Cooking Healthy for the Holidays on November 15, 2023, at noon. Key topics will include ingredient substitutions, indoor physical activity, and leftovers. Finally, those who join will get to sample a healthy take on a holiday treat!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: Health management during the holidays

The Central Kansas Beef Summit Program will be Held in&nbsp;Beloit, Kansas&nbsp;on Tuesday, Nov. 14, 2023,&nbsp;from&nbsp;9:00 am&nbsp;–3:15pm. The event will be highlighted by a&nbsp;presentation on marketing strategies&nbsp;for beef cattle by Lynn Langvardt of JCCC Livestock Sales&nbsp;and a Market Outlook and Update&nbsp;from K-State specialist, Dr. Glynn Tonsor.

In addition to the speakers, the program will offer breakout sessions where attendees can&nbsp;pick and choose which topics apply to them. This year’s topics will&nbsp;include a&nbsp;presentation and&nbsp;demonstration of&nbsp;the Ag Manager&nbsp;decision tools by&nbsp;Robin Reid with the&nbsp;KSU Agricultural&nbsp;Economics&nbsp;Department, Rob Paxson with 701x&nbsp;will present on the company’s record keeping&nbsp;system and products, and Will Boyer with KSU will discuss utilizing&nbsp;drones as a way to manage&nbsp;your pasture.&nbsp;We will end the program with&nbsp;a Q&amp;A panel where we’ll hear from&nbsp;local&nbsp;livestock&nbsp;producers and&nbsp;industry professionals discuss technologies&nbsp;and strategies that are being&nbsp;implemented in the beef industry.

The&nbsp;summit will be&nbsp;held in&nbsp;Beloit,&nbsp;Kansas at&nbsp;the Beloit Methodist Church at&nbsp;801 N. Bell&nbsp;St. This program&nbsp;will be a collaboration among numerous K-State Research and Extension&nbsp;districts and will give producers a better chance to not only hear from industry leaders, but to&nbsp;also take part in conversation with one another. Make&nbsp;sure to RSVP by&nbsp;November 7th&nbsp;to reserve a meal.&nbsp;The cost to attend is $10&nbsp;or&nbsp;late&nbsp;registration will be $15 at the door.

For more information on&nbsp;the event, or to register, visit&nbsp;our&nbsp;Post Rock Extension website&nbsp;or call&nbsp;Livestock Production Agent, Blaire Todd,&nbsp;at 785-738-3597.&nbsp;This event has been generously sponsored by several agribusinesses in collaboration with K-State Research and Extension Districts, Central KS, Cottonwood, Midway, River Valley,&nbsp;Phillips/Rooks, and Post Rock.&nbsp;

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698681527025.jpeg" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>The Central Kansas Beef Summit Program will be Held in&nbsp;Beloit, Kansas&nbsp;on Tuesday, Nov. 14, 2023,&nbsp;from&nbsp;9:00 am&nbsp;–3:15pm. The event will be highlighted by a&nbsp;presentation on marketing strategies&nbsp;for beef cattle by Lynn Langvardt of JCCC Livestock Sales&nbsp;and a Market Outlook and Update&nbsp;from K-State specialist, Dr. Glynn Tonsor.In addition to the speakers, the program will offer breakout sessions where attendees can&nbsp;pick and choose which topics apply to them. This year’s topics will&nbsp;include a&nbsp;presentation and&nbsp;demonstration of&nbsp;the Ag Manager&nbsp;decision tools by&nbsp;Robin Reid with the&nbsp;KSU Agricultural&nbsp;Economics&nbsp;Department, Rob Paxson with 701x&nbsp;will present on the company’s record keeping&nbsp;system and products, and Will Boyer with KSU will discuss utilizing&nbsp;drones as a way to manage&nbsp;your pasture.&nbsp;We will end the program with&nbsp;a Q&amp;A panel where we’ll hear from&nbsp;local&nbsp;livestock&nbsp;producers and&nbsp;industry professionals discuss technologies&nbsp;and strategies that are being&nbsp;implemented in the beef industry.The&nbsp;summit will be&nbsp;held in&nbsp;Beloit,&nbsp;Kansas at&nbsp;the Beloit Methodist Church at&nbsp;801 N. Bell&nbsp;St. This program&nbsp;will be a collaboration among numerous K-State Research and Extension&nbsp;districts and will give producers a better chance to not only hear from industry leaders, but to&nbsp;also take part in conversation with one another. Make&nbsp;sure to RSVP by&nbsp;November 7th&nbsp;to reserve a meal.&nbsp;The cost to attend is $10&nbsp;or&nbsp;late&nbsp;registration will be $15 at the door.For more information on&nbsp;the event, or to register, visit&nbsp;our&nbsp;Post Rock Extension website&nbsp;or call&nbsp;Livestock Production Agent, Blaire Todd,&nbsp;at 785-738-3597.&nbsp;This event has been generously sponsored by several agribusinesses in collaboration with K-State Research and Extension Districts, Central KS, Cottonwood, Midway, River Valley,&nbsp;Phillips/Rooks, and Post Rock.&nbsp;We&nbsp;look forward to you joining us!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 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.&nbsp;K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: Central Kansas Beef Summit

Do you like water conservation and really want to convey the message to the public?&nbsp; Well, have I got the position for you!&nbsp; 4-H Water Ambassadors are a group of teens in Barton and Ellis County that focus on the importance of water quality, water conservation, and water careers.

My name is Jonas Kern and I’m a sophomore at Ellinwood High School.&nbsp; I have been a 4-H20 ambassador for 2 years.&nbsp; My favorite part of being an ambassador with this program is the opportunity to learn and present.&nbsp; I am heavily involved in the wildlife project within 4-H.&nbsp; Teaching about the importance of water as a natural resource helped me reach my project goals.

To be a water ambassador, teens must apply to join and then attend two training sessions where they learn about different leadership and presentation skills.&nbsp; After training in Hays, the ambassador team gets to tour the municipal water treatment plant, and the wastewater treatment plant.&nbsp; There are a lot of steps to ensure we have clean and safe drinking water!&nbsp; The other training is held at the Kansas Wetlands Education Center, and we get to tour the Cheyenne Bottoms wetland and learn how water acts and affects the environment.&nbsp; During the training, we learn to lead activities to teach others about water.&nbsp; I personally like to lead the “Incredible Journey.”&nbsp; It is an activity where you become a water molecule and travel through the water cycle.&nbsp; You might end up in an animal, a cloud, or an ocean.&nbsp; Students create a bracelet with beads to remind them of their trip through the hydrosphere.&nbsp; I led the activity at the state 4-H Discovery Days and at the Barton County Fair.

And that is what water ambassadors is all about.&nbsp; After we learn how to do cool activities, we go out and lead presentations at a variety of places, like the Hays Public Library, Sternberg Museum, or the Kansas Wetlands Education Center.&nbsp; We are always looking for opportunities to present for other organizations.

If you are interested in being an ambassador or want the ambassadors to present at your event, contact the Cottonwood District Extension Office.&nbsp; Michelle Beran in Barton County at 620-793-1910 or&nbsp;<a href="mailto:BT@listserv.ksu.edu">BT@listserv.ksu.edu</a>&nbsp;and Tamara Robertson in Ellis County at 785-628-9430 or&nbsp;<a href="mailto:el@listserv.ksu.edu">el@listserv.ksu.edu</a>.&nbsp; Applications for the 2023-2024 team will be due December 1.

Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call Cottonwood Extension District – Barton Office at 620-793-1910.&nbsp;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/2023/10/1698420761669.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>Do you like water conservation and really want to convey the message to the public?&nbsp; Well, have I got the position for you!&nbsp; 4-H Water Ambassadors are a group of teens in Barton and Ellis County that focus on the importance of water quality, water conservation, and water careers.My name is Jonas Kern and I’m a sophomore at Ellinwood High School.&nbsp; I have been a 4-H20 ambassador for 2 years.&nbsp; My favorite part of being an ambassador with this program is the opportunity to learn and present.&nbsp; I am heavily involved in the wildlife project within 4-H.&nbsp; Teaching about the importance of water as a natural resource helped me reach my project goals.To be a water ambassador, teens must apply to join and then attend two training sessions where they learn about different leadership and presentation skills.&nbsp; After training in Hays, the ambassador team gets to tour the municipal water treatment plant, and the wastewater treatment plant.&nbsp; There are a lot of steps to ensure we have clean and safe drinking water!&nbsp; The other training is held at the Kansas Wetlands Education Center, and we get to tour the Cheyenne Bottoms wetland and learn how water acts and affects the environment.&nbsp; During the training, we learn to lead activities to teach others about water.&nbsp; I personally like to lead the “Incredible Journey.”&nbsp; It is an activity where you become a water molecule and travel through the water cycle.&nbsp; You might end up in an animal, a cloud, or an ocean.&nbsp; Students create a bracelet with beads to remind them of their trip through the hydrosphere.&nbsp; I led the activity at the state 4-H Discovery Days and at the Barton County Fair.<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698420803893.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>And that is what water ambassadors is all about.&nbsp; After we learn how to do cool activities, we go out and lead presentations at a variety of places, like the Hays Public Library, Sternberg Museum, or the Kansas Wetlands Education Center.&nbsp; We are always looking for opportunities to present for other organizations.If you are interested in being an ambassador or want the ambassadors to present at your event, contact the Cottonwood District Extension Office.&nbsp; Michelle Beran in Barton County at 620-793-1910 or&nbsp;<a href="mailto:BT@listserv.ksu.edu">BT@listserv.ksu.edu</a>&nbsp;and Tamara Robertson in Ellis County at 785-628-9430 or&nbsp;<a href="mailto:el@listserv.ksu.edu">el@listserv.ksu.edu</a>.&nbsp; Applications for the 2023-2024 team will be due December 1.Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call Cottonwood Extension District – Barton Office at 620-793-1910.&nbsp;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: Teenagers can become water ambassadors in Barton Co. 

From chilling tales to creepy costumes, lots of things can be scary on Halloween night. But the real danger for children is walking in the dark. On average, children are more than twice as likely to be hit by a car and killed on Halloween than any other day of the year, according to Safe Kids Worldwide. And the leading cause of injury is falls. Make sure children know the rules of the road and are as visible as possible at night.

Travel together. Avoid letting children walk alone and walk in large groups with a responsible adult.

Brighten up. Fasten reflective tape to kids’ costumes and treat bags so drivers can see them at night. Brightly colored costumes are better for kids.

Look both ways. Tell your children to look both ways before crossing the street and to use crosswalks

Stay on sidewalks. Walk on sidewalks whenever possible, or on the far edge of the road facing traffic to stay safe.

See and be seen. Give children a flashlight or glow stick to hold while trick or treating to help them see, and to hope others see them while they walk and never run from house to house.

Costumes should allow your child to see and move safely while they’re out and about.

Use make-up instead of masks to children can see better. Test make-up for sensitivity and remove before bedtime to prevent possible skin and eye irritation.

Make sure costumes and shoes are well fitted so they are less likely to fall.

Use battery operated lights instead of candles.

Feed your trick-or-treaters dinner or a snack before going out so they can resist the temptation to open a piece of candy before it’s inspected.

Check candy when you get home and look for evidence of tampering. Throw away homemade treats and check labels if your child has any allergies.

Put electronic devices down, keep heads up. Make eye contact with drivers before crossing in front of them.

Halloween is about making memories. Keeping children safe throughout the festivities depends on everyone-- parents and kids, drivers and pedestrians-- being thoughtful, attentive and careful.

<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>From chilling tales to creepy costumes, lots of things can be scary on Halloween night. But the real danger for children is walking in the dark. On average, children are more than twice as likely to be hit by a car and killed on Halloween than any other day of the year, according to Safe Kids Worldwide. And the leading cause of injury is falls. Make sure children know the rules of the road and are as visible as possible at night.Here are some tips to help you prepare:Travel together. Avoid letting children walk alone and walk in large groups with a responsible adult.Brighten up. Fasten reflective tape to kids’ costumes and treat bags so drivers can see them at night. Brightly colored costumes are better for kids.Look both ways. Tell your children to look both ways before crossing the street and to use crosswalksStay on sidewalks. Walk on sidewalks whenever possible, or on the far edge of the road facing traffic to stay safe.See and be seen. Give children a flashlight or glow stick to hold while trick or treating to help them see, and to hope others see them while they walk and never run from house to house.Costumes should allow your child to see and move safely while they’re out and about.Use make-up instead of masks to children can see better. Test make-up for sensitivity and remove before bedtime to prevent possible skin and eye irritation.Make sure costumes and shoes are well fitted so they are less likely to fall.Use battery operated lights instead of candles.Feed your trick-or-treaters dinner or a snack before going out so they can resist the temptation to open a piece of candy before it’s inspected.Check candy when you get home and look for evidence of tampering. Throw away homemade treats and check labels if your child has any allergies.Put electronic devices down, keep heads up. Make eye contact with drivers before crossing in front of them.Halloween is about making memories. Keeping children safe throughout the festivities depends on everyone-- parents and kids, drivers and pedestrians-- being thoughtful, attentive and careful.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.

KOERNER: Halloween safety

Most of us know that physical activity is key to a healthy lifestyle. But did you know that exercise in the fall and winter is particularly important? Studies show that exercise can ward off seasonal depression, keep illness at bay, and keep holiday calories in check.

As the days get shorter and the chance to soak up vitamin D from the sun dwindles, seasonal depression is a major issue for Americans. It’s harder to find time to get outside, schedules get busier, and stress increases. Motivation to exercise may be a challenge due to these reasons, but exercise can make a complete difference in how you feel despite these changes! Regular workouts release endorphins that boost mood, increase energy levels, and reduce stress which can combat the seasonal depression of winter.

Regular moderate-intensity exercise also plays an important role in immune health. This can decrease your chances of getting sick during the cold and flu season. However, it is important to note that regular activity is key because exercise improves overall health which boosts immune function. This is because it increases the circulation of immune cells, acts as a natural sleep aid, and reduces inflammation. So, continue hitting the gym a few times a week and you might see your overall health and immune health improve!

Finally, we all know that holiday treats are the culprit of excess weight gain most of us struggle with every year. Although it is important to enjoy family gatherings and indulge occasionally, it is just as important to get back on track. When working out is a habit, this is a lot easier. In fact, regular exercise helps to manage the hunger hormones that often lead to overeating. Regular exercisers also feel more encouraged to eat mindfully and drink more water which can help control weight fluctuation.

The change in seasons may have shifted your routine. This can make it hard to find time to exercise, so here are a few tips to stay active as the weather cools down:

· Make time for an outdoor workout during the day's warmer parts. You might find it more appealing to go for a walk over your lunch hour as opposed to chilly mornings. Prepping your lunch ahead of time can help you squeeze in a quick brain break.

· Join a fitness class or sports league. Having accountability from others may be the motivation you need. Plus, socialization always makes exercise more fun! There are multiple options for group fitness. Most local recreation commissions offer basketball, volleyball, and other various sports. Classes offered by K-State Research and Extension will also gear up in January. These include Walk with Ease in Hoisington and Stay Strong, Stay Healthy in Hays. Contact your local extension office to learn more!

· Keep moving throughout your day. Maybe you don’t have the time to make it to the gym, but setting daily activity goals can still improve your health. A daily step goal is a common one that many people reap benefits from. Getting more movement in can include parking at the back of the lot, taking the stairs, deep cleaning the house, or using a standing desk.

<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>Most of us know that physical activity is key to a healthy lifestyle. But did you know that exercise in the fall and winter is particularly important? Studies show that exercise can ward off seasonal depression, keep illness at bay, and keep holiday calories in check.As the days get shorter and the chance to soak up vitamin D from the sun dwindles, seasonal depression is a major issue for Americans. It’s harder to find time to get outside, schedules get busier, and stress increases. Motivation to exercise may be a challenge due to these reasons, but exercise can make a complete difference in how you feel despite these changes! Regular workouts release endorphins that boost mood, increase energy levels, and reduce stress which can combat the seasonal depression of winter.Regular moderate-intensity exercise also plays an important role in immune health. This can decrease your chances of getting sick during the cold and flu season. However, it is important to note that regular activity is key because exercise improves overall health which boosts immune function. This is because it increases the circulation of immune cells, acts as a natural sleep aid, and reduces inflammation. So, continue hitting the gym a few times a week and you might see your overall health and immune health improve!Finally, we all know that holiday treats are the culprit of excess weight gain most of us struggle with every year. Although it is important to enjoy family gatherings and indulge occasionally, it is just as important to get back on track. When working out is a habit, this is a lot easier. In fact, regular exercise helps to manage the hunger hormones that often lead to overeating. Regular exercisers also feel more encouraged to eat mindfully and drink more water which can help control weight fluctuation.The change in seasons may have shifted your routine. This can make it hard to find time to exercise, so here are a few tips to stay active as the weather cools down:· Make time for an outdoor workout during the day's warmer parts. You might find it more appealing to go for a walk over your lunch hour as opposed to chilly mornings. Prepping your lunch ahead of time can help you squeeze in a quick brain break.· Join a fitness class or sports league. Having accountability from others may be the motivation you need. Plus, socialization always makes exercise more fun! There are multiple options for group fitness. Most local recreation commissions offer basketball, volleyball, and other various sports. Classes offered by K-State Research and Extension will also gear up in January. These include Walk with Ease in Hoisington and Stay Strong, Stay Healthy in Hays. Contact your local extension office to learn more!· Keep moving throughout your day. Maybe you don’t have the time to make it to the gym, but setting daily activity goals can still improve your health. A daily step goal is a common one that many people reap benefits from. Getting more movement in can include parking at the back of the lot, taking the stairs, deep cleaning the house, or using a standing desk.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: Activity in the autumn - it’s essential!

Fall armyworm, Spodoptera frugiperda, can damage several important Kansas crops as well as pasture, turf, and home landscaping. This insect does not overwinter in Kansas. Rather, it is native to the tropical regions of the western hemisphere and is active year-round along the gulf coast and southern Florida, migrating in from these locations each year. Two full generations are possible in Kansas with defoliation and grain damage being the biggest concerns.

While reports of fall armyworm caterpillar damage have not been received so far this fall, it is a good idea to keep an eye out for this insect. Especially where newly seeded crops or grasses have been planted.

Fall armyworm caterpillars can be distinguished from other Lepidopterans by markings on the head that resemble an inverted “Y” and four spots on the last abdominal segment that form a square. Once caterpillars are ½ to ¾ inch, they can do considerable damage in a few days. Because of this it is important to scout newly planted fields or hay meadows, in order to spot them when they are small.

A reasonable treatment threshold is finding three or more caterpillars per square foot within a newly planted field. There are several insecticides labeled to control this insect including Mustang Maxx, Besiege and Sevin. For forage crops, be sure to check the grazing restriction and post-harvest interval. When considering a chemical treatment option, keep in mind caterpillars ¾-inch or longer are close to maturity and can be harder to control with an insecticide.

Fall armyworm feeding declines with cooler temperatures and the adult moths eventually migrate south. In the meantime, be sure to keep an eye on any newly seeded grain or hay fields.

K-State Research &amp; Extension has crop insect pest management information available at your finger-tips, simply type into your internet browser “crop pest guides, KSU”.

If you ever need any assistance in looking at your fields or have any questions, please give me a call at the Cottonwood Extension Office in Hays at 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>Fall armyworm, Spodoptera frugiperda, can damage several important Kansas crops as well as pasture, turf, and home landscaping. This insect does not overwinter in Kansas. Rather, it is native to the tropical regions of the western hemisphere and is active year-round along the gulf coast and southern Florida, migrating in from these locations each year. Two full generations are possible in Kansas with defoliation and grain damage being the biggest concerns.While reports of fall armyworm caterpillar damage have not been received so far this fall, it is a good idea to keep an eye out for this insect. Especially where newly seeded crops or grasses have been planted.Fall armyworm caterpillars can be distinguished from other Lepidopterans by markings on the head that resemble an inverted “Y” and four spots on the last abdominal segment that form a square. Once caterpillars are ½ to ¾ inch, they can do considerable damage in a few days. Because of this it is important to scout newly planted fields or hay meadows, in order to spot them when they are small.A reasonable treatment threshold is finding three or more caterpillars per square foot within a newly planted field. There are several insecticides labeled to control this insect including Mustang Maxx, Besiege and Sevin. For forage crops, be sure to check the grazing restriction and post-harvest interval. When considering a chemical treatment option, keep in mind caterpillars ¾-inch or longer are close to maturity and can be harder to control with an insecticide.Fall armyworm feeding declines with cooler temperatures and the adult moths eventually migrate south. In the meantime, be sure to keep an eye on any newly seeded grain or hay fields.K-State Research &amp; Extension has crop insect pest management information available at your finger-tips, simply type into your internet browser “crop pest guides, KSU”.If you ever need any assistance in looking at your fields or have any questions, please give me a call at the Cottonwood Extension Office in Hays at 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: Fall armyworm awareness

Hearing loss doesn’t just mean an older adult needs to turn up the TV. It’s been linked to a range of health problems, including dementia.

The latest aging research not only shows the two are connected, it’s also leading scientists to believe that hearing loss may actually be a cause of dementia.

This emerging area of research has huge implications, says Frank Lin, MD, PhD, director of the Cochlear Center for Hearing and Public Health. at the Bloomberg School. Some 37.5 million Americans have trouble hearing, according to the National Institute on Deafness and Other Communication Disorders.

A key question researchers have: Could hearing aids reduce the risk of a person developing dementia?

Lin explains the connection between the two conditions and where the science is headed.

Hearing loss and the brain If you have hearing loss, you have a greater chance of developing dementia, according to a 2020 Lancet commission report that lists hearing loss as one of the top risk factors for dementia.

Brain strain and social isolation Hearing loss can make the brain work harder, forcing it to strain to hear and fill in the gaps. That comes at the expense of other thinking and memory systems. Another possibility: Hearing loss causes the aging brain to shrink more quickly. A third possibility is that hearing loss leads people to be less socially engaged, which is hugely important to remaining intellectually stimulated. If you can't hear very well, you may not go out as much, so the brain is less engaged and active.

Quantifying hearing loss’s impact According to the World Health Organization, hearing loss is estimated to account for 8% of dementia cases. This means that hearing loss may be responsible for 800,000 of the nearly 10 million new cases of dementia diagnosed each year.

Johns Hopkins is leading a large National Institute on Aging study to see if hearing aids can safeguard seniors’ mental processes. The study has multiple locations and has recruited nearly 1,000 people ages 70–84 with hearing loss. One group is provided hearing aids, while another group receives aging education. In July, Public Health on Call interviewed Dr. Frank Lin about his research using a randomized control study. Everyone was followed for three years with cognitive skills test every 6 months. Hearing interventions were shown to slow down cognitive decline in those with more risk factors for cognitive decline. A hearing aid is a low risk intervention that can help prevent cognitive decline in those with other risk factors.

Other effects on health Hearing loss has long-term effects on health. It’s believed to increase the risk for falls and depression. It also leads to higher health care costs: People with hearing loss have an increased rate of hospitalization.

Please encourage your loved ones to go get their hearing checked and find hearing aids if they have hearing loss. October is also National Protect Your Hearing Month so remember your ear plugs or earmuffs when you are around loud sounds. Prevention is important.

<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>Hearing loss doesn’t just mean an older adult needs to turn up the TV. It’s been linked to a range of health problems, including dementia.The latest aging research not only shows the two are connected, it’s also leading scientists to believe that hearing loss may actually be a cause of dementia.This emerging area of research has huge implications, says Frank Lin, MD, PhD, director of the Cochlear Center for Hearing and Public Health. at the Bloomberg School. Some 37.5 million Americans have trouble hearing, according to the National Institute on Deafness and Other Communication Disorders.A key question researchers have: Could hearing aids reduce the risk of a person developing dementia?Lin explains the connection between the two conditions and where the science is headed.Hearing loss and the brain If you have hearing loss, you have a greater chance of developing dementia, according to a 2020 Lancet commission report that lists hearing loss as one of the top risk factors for dementia.Brain strain and social isolation Hearing loss can make the brain work harder, forcing it to strain to hear and fill in the gaps. That comes at the expense of other thinking and memory systems. Another possibility: Hearing loss causes the aging brain to shrink more quickly. A third possibility is that hearing loss leads people to be less socially engaged, which is hugely important to remaining intellectually stimulated. If you can't hear very well, you may not go out as much, so the brain is less engaged and active.Quantifying hearing loss’s impact According to the World Health Organization, hearing loss is estimated to account for 8% of dementia cases. This means that hearing loss may be responsible for 800,000 of the nearly 10 million new cases of dementia diagnosed each year.Reducing the risk of dementiaJohns Hopkins is leading a large National Institute on Aging study to see if hearing aids can safeguard seniors’ mental processes. The study has multiple locations and has recruited nearly 1,000 people ages 70–84 with hearing loss. One group is provided hearing aids, while another group receives aging education. In July, Public Health on Call interviewed Dr. Frank Lin about his research using a randomized control study. Everyone was followed for three years with cognitive skills test every 6 months. Hearing interventions were shown to slow down cognitive decline in those with more risk factors for cognitive decline. A hearing aid is a low risk intervention that can help prevent cognitive decline in those with other risk factors.Other effects on health Hearing loss has long-term effects on health. It’s believed to increase the risk for falls and depression. It also leads to higher health care costs: People with hearing loss have an increased rate of hospitalization.Please encourage your loved ones to go get their hearing checked and find hearing aids if they have hearing loss. October is also National Protect Your Hearing Month so remember your ear plugs or earmuffs when you are around loud sounds. Prevention is important.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.

KOERNER: Hearing loss and dementia

Kansas State University began as the first Land Grant University in the nation in 1863. This was an agreement with the federal government to fund research and teaching for all people of the state by granting federally controlled land to the states for them to sell, to raise funds, to establish and endow "land-grant" colleges. &nbsp;Because of this agreement KSU is in every county of Kansas through the Extension department. This brings all the knowledge, research, and innovations of the university to every citizen in Kansas. That’s why when people ask me what I do as an Extension Agent, I tell them to ask me a question, and I will find them an unbiased answer backed by research.

None of this would be the way it is without the collaboration and support in our communities. Here in the Cottonwood District, we have on-farm research studies, field days with University specialists, and are home to one of eight research centers that are across the State. Extension Agents are also partnered with various local businesses, government offices, and city departments. We could not do our job bringing the university to the people without our local partners.

On November 7th&nbsp;from 5:30-7, K-State University leaders and students will host a dialogue about university and community connections at a community open form at the Great Bend Events Center at 3111 10th&nbsp;St in Great Bend. This is a time where the University will be in our area to listen and learn from community members on successful partnerships and positive relationships between KSU and our communities. On November 8th, there is &nbsp;a session over Water Management at the Kansas Wetlands Education Center. Then, the tour will move to Hays for a session over child care partnerships across all industries from 11:30-1. For information over any of these sessions, or to RSVP to the Community Open Forum, contact either office (620-793-1910 for Great Bend and 785-628-9430 for Hays) or go to&nbsp;<a href="http://www.k-state.edu/barton-county" target="_blank">k-state.edu/barton-county.</a>

&nbsp;Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910.&nbsp;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/2019/11/1573141354634.png" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>Kansas State University began as the first Land Grant University in the nation in 1863. This was an agreement with the federal government to fund research and teaching for all people of the state by granting federally controlled land to the states for them to sell, to raise funds, to establish and endow "land-grant" colleges. &nbsp;Because of this agreement KSU is in every county of Kansas through the Extension department. This brings all the knowledge, research, and innovations of the university to every citizen in Kansas. That’s why when people ask me what I do as an Extension Agent, I tell them to ask me a question, and I will find them an unbiased answer backed by research.None of this would be the way it is without the collaboration and support in our communities. Here in the Cottonwood District, we have on-farm research studies, field days with University specialists, and are home to one of eight research centers that are across the State. Extension Agents are also partnered with various local businesses, government offices, and city departments. We could not do our job bringing the university to the people without our local partners.On November 7th&nbsp;from 5:30-7, K-State University leaders and students will host a dialogue about university and community connections at a community open form at the Great Bend Events Center at 3111 10th&nbsp;St in Great Bend. This is a time where the University will be in our area to listen and learn from community members on successful partnerships and positive relationships between KSU and our communities. On November 8th, there is &nbsp;a session over Water Management at the Kansas Wetlands Education Center. Then, the tour will move to Hays for a session over child care partnerships across all industries from 11:30-1. For information over any of these sessions, or to RSVP to the Community Open Forum, contact either office (620-793-1910 for Great Bend and 785-628-9430 for Hays) or go to&nbsp;<a href="http://www.k-state.edu/barton-county" target="_blank">k-state.edu/barton-county.</a>&nbsp;Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910.&nbsp;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.

BOOR: KSU partnerships within Barton Co. community

Freezing temperatures change plant metabolism and composition, and different forage species respond differently to cold stress as the fall progresses. Still, damaging frosts significantly reduce forage quality in most forage species. Depending on plant species, these changes in metabolism resulting from freezing temperatures can create possible feeding-related animal disorders, and therefore, there may be a need to alter grazing management.

Prussic acid poisoning Plants that contain cyanogenic glucosides, such as warm-season annual grasses in the sorghum family, produce larger amounts of cyanide (prussic acid) when damaged by frost (Figure 1). Greater potential for harmful cyanide levels occur in soils with nitrogen content and low in phosphorus or potassium.

Consuming large amounts of prussic acid interferes with oxygen utilization, potentially causing animals to die from asphyxiation (respiratory paralysis). Symptoms such as cherry-red colored blood, staggering, difficulty breathing, spasms, foaming at the mouth, excess salivation, falling, and severe convulsions appear rapidly after forage consumption, sometimes leading to animal death within minutes.

It is extremely important to use caution when grazing these species during the fall.&nbsp;Most toxins are produced within hours of a freeze event, so grazing animals should be removed from the field before a frost or freeze occurs. If there is a killing frost, it is advised to avoid livestock grazing these pastures for up to three days after the frost – as the toxin usually dissipates within 72 hours or until plant tissue is dried out. Fresh forage is riskier as cyanide levels will be higher as compared to dry tissue, silage, or hay. After non-killing frosts, we advise you to wait 10-14 days without additional frost action before grazing.

Prussic acid content decreases significantly when the forage is cut for hay/used for silage, as large amounts are lost as gas during fermentation. Still, it is recommended to delay feeding silage for six to eight weeks following ensiling. Forage cut for hay that contained high concentrations of cyanide before harvest may still have dangerous levels even after drying. Testing is cheap compared to dead cows. &nbsp;Producers can consider mixing nonthreatening forages into the diet to dilute any potentially damaging residual cyanide.

Forages with differing potentials for prussic acid production:

Other species that have the potential to contain toxic levels of prussic acid after frost include Johnsongrass, chokecherry, black cherry, and elderberry..

The summer of 2023 was extremely dry in many areas of Kansas. Drought-stressed annual and perennial forages can accumulate toxic nitrate levels. This can be worsened after a frost, as freezing damage slows down metabolism and can accumulate nitrate in parts of the plants that are still growing. Examples of forages that may have high nitrate levels include alfalfa, corn, oats, and other small grains, millet, sudangrass, sorghum sudangrass, Johnsongrass, etc. Before feeding or grazing drought-stressed forage, send a forage sample to a commercial lab to be tested for nitrates. Follow your lab’s specific instructions about how to collect and handle the sample. The cost of sampling and analysis is well below that of losing animals.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141354634.png" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>Freezing temperatures change plant metabolism and composition, and different forage species respond differently to cold stress as the fall progresses. Still, damaging frosts significantly reduce forage quality in most forage species. Depending on plant species, these changes in metabolism resulting from freezing temperatures can create possible feeding-related animal disorders, and therefore, there may be a need to alter grazing management.Prussic acid poisoning Plants that contain cyanogenic glucosides, such as warm-season annual grasses in the sorghum family, produce larger amounts of cyanide (prussic acid) when damaged by frost (Figure 1). Greater potential for harmful cyanide levels occur in soils with nitrogen content and low in phosphorus or potassium.Consuming large amounts of prussic acid interferes with oxygen utilization, potentially causing animals to die from asphyxiation (respiratory paralysis). Symptoms such as cherry-red colored blood, staggering, difficulty breathing, spasms, foaming at the mouth, excess salivation, falling, and severe convulsions appear rapidly after forage consumption, sometimes leading to animal death within minutes.It is extremely important to use caution when grazing these species during the fall.&nbsp;Most toxins are produced within hours of a freeze event, so grazing animals should be removed from the field before a frost or freeze occurs. If there is a killing frost, it is advised to avoid livestock grazing these pastures for up to three days after the frost – as the toxin usually dissipates within 72 hours or until plant tissue is dried out. Fresh forage is riskier as cyanide levels will be higher as compared to dry tissue, silage, or hay. After non-killing frosts, we advise you to wait 10-14 days without additional frost action before grazing.Prussic acid content decreases significantly when the forage is cut for hay/used for silage, as large amounts are lost as gas during fermentation. Still, it is recommended to delay feeding silage for six to eight weeks following ensiling. Forage cut for hay that contained high concentrations of cyanide before harvest may still have dangerous levels even after drying. Testing is cheap compared to dead cows. &nbsp;Producers can consider mixing nonthreatening forages into the diet to dilute any potentially damaging residual cyanide.Forages with differing potentials for prussic acid production:<ul>
 <li>High: grain sorghum, forage sorghum, and sorghum-sudangrass hybrids</li><li>Intermediate: sudangrass</li><li>Low: piper sudangrass, pearl millet, and foxtail millet</li>
 </ul>Other species that have the potential to contain toxic levels of prussic acid after frost include Johnsongrass, chokecherry, black cherry, and elderberry..Nitrate toxicityThe summer of 2023 was extremely dry in many areas of Kansas. Drought-stressed annual and perennial forages can accumulate toxic nitrate levels. This can be worsened after a frost, as freezing damage slows down metabolism and can accumulate nitrate in parts of the plants that are still growing. Examples of forages that may have high nitrate levels include alfalfa, corn, oats, and other small grains, millet, sudangrass, sorghum sudangrass, Johnsongrass, etc. Before feeding or grazing drought-stressed forage, send a forage sample to a commercial lab to be tested for nitrates. Follow your lab’s specific instructions about how to collect and handle the sample. The cost of sampling and analysis is well below that of losing animals.&nbsp;Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910.&nbsp;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.

BOOR: Prussic acid and nitrates 

Marestail or horseweed (Erigeron canadensis) is a challenging weed to manage in no-till or minimum-till soybeans systems. This weed is classified as a winter annual, but it germinates well into spring and summer, making it even more difficult to manage. In addition to an extended germination window, marestail can produce up to 200,000 seeds/plant, with approximately 80% of those seeds being able to germinate immediately after maturation. Kansas producers also face the added difficulty of trying to manage glyphosate-resistant marestail.

Acceptable control of fall-emerged marestail with herbicide applications at planting will be unlikely because the marestail are generally too large, but control can be achieved with both fall and early spring herbicide applications. Other control options include tillage and cover crops.

Residual herbicides for marestail control include chlorimuron (Classic, others), flumioxazin (Valor, others), sulfentrazone (Spartan, others), and metribuzin products. Group 4 herbicides such as 2,4-D, dicamba, fluroxypyr (Starane Ultra), or haluxifen (Elevore) are good options to control emerged marestail, especially populations that are resistant to glyphosate or ALS-inhibiting herbicides. Control of marestail in the rosette stage is similar among the Group 4 herbicides, but dicamba controls bolted marestail better than 2,4-D. Saflufenacil (Sharpen) or glufosinate (Liberty, others) applied can also control bolted marestail.

Fall and spring tillage has been shown to be effective in controlling marestail for a spring-planted crop. When tillage is not utilized in the fall, marestail will establish and be present in the spring. If implementing a minimum tillage system is the goal, marestail can be controlled when a fall herbicide application is followed by shallow tillage in the spring or vice versa.

Cover Crops -utilizing cover crops can result in fewer and smaller marestail plants in a field. Recent research in Kansas has shown control of marestail with a cereal rye cover crop paired with spring herbicide applications. The key to effectively suppressing marestail with cover crops is the accumulation of adequate cover crop biomass before marestail emerges, so timely cover crop planting is important for this strategy to succeed.

For additional information, see the “2023 Chemical Weed Control for Field Crops, Pastures, and Noncropland” guide available online. Just type into your internet browser “Chemical Weed Control Guide, KSU”. Or check with your local K-State Research and Extension office for a paper copy.

The use of trade names is for clarity to readers and does not imply endorsement of a particular product, nor does exclusion imply non-approval. Always consult the herbicide label for the most current use requirements.

<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>Marestail or horseweed (Erigeron canadensis) is a challenging weed to manage in no-till or minimum-till soybeans systems. This weed is classified as a winter annual, but it germinates well into spring and summer, making it even more difficult to manage. In addition to an extended germination window, marestail can produce up to 200,000 seeds/plant, with approximately 80% of those seeds being able to germinate immediately after maturation. Kansas producers also face the added difficulty of trying to manage glyphosate-resistant marestail.Acceptable control of fall-emerged marestail with herbicide applications at planting will be unlikely because the marestail are generally too large, but control can be achieved with both fall and early spring herbicide applications. Other control options include tillage and cover crops.Residual herbicides for marestail control include chlorimuron (Classic, others), flumioxazin (Valor, others), sulfentrazone (Spartan, others), and metribuzin products. Group 4 herbicides such as 2,4-D, dicamba, fluroxypyr (Starane Ultra), or haluxifen (Elevore) are good options to control emerged marestail, especially populations that are resistant to glyphosate or ALS-inhibiting herbicides. Control of marestail in the rosette stage is similar among the Group 4 herbicides, but dicamba controls bolted marestail better than 2,4-D. Saflufenacil (Sharpen) or glufosinate (Liberty, others) applied can also control bolted marestail.Fall and spring tillage has been shown to be effective in controlling marestail for a spring-planted crop. When tillage is not utilized in the fall, marestail will establish and be present in the spring. If implementing a minimum tillage system is the goal, marestail can be controlled when a fall herbicide application is followed by shallow tillage in the spring or vice versa.Cover Crops -utilizing cover crops can result in fewer and smaller marestail plants in a field. Recent research in Kansas has shown control of marestail with a cereal rye cover crop paired with spring herbicide applications. The key to effectively suppressing marestail with cover crops is the accumulation of adequate cover crop biomass before marestail emerges, so timely cover crop planting is important for this strategy to succeed.For additional information, see the “2023 Chemical Weed Control for Field Crops, Pastures, and Noncropland” guide available online. Just type into your internet browser “Chemical Weed Control Guide, KSU”. Or check with your local K-State Research and Extension office for a paper copy.The use of trade names is for clarity to readers and does not imply endorsement of a particular product, nor does exclusion imply non-approval. Always consult the herbicide label for the most current use requirements.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: Get control of fall-emerged marestail before next spring

This past Wednesday, K-State’s Living Well Wednesday series kicked off with caution against e-cigarettes. This topic has become extremely prevalent since I began as the Family and Community Wellness agent in June, so I am excited to share the great insight of Donna Gerstner who gave this past week’s Live Well Wednesday presentation.

· 60.4% of students who use e-cigarettes – also known as vaping – on a regular basis have reported symptoms of depression, compared to 29.1% of those who have never used e-cigarettes.

· 42.5% of those who use e-cigarettes are more likely to self-harm; 42% plan on it; 37.5% will attempt self-harm.

· 8 out of 10 youth who use e-cigarettes reported additional substance abuse, including alcohol and marijuana.

“So you see that it’s really scary that youth are using vapes because it causes suicidal behavior,” said Gerstner, who coordinates grants aimed at chronic disease risk reduction (known as CDRR) and e-cigarette prevention.

In Kansas, more than 48% of high school students have tried e-cigarettes and 22% are currently users, according to the state’s Division of Public Health surveys.

Health officials say tobacco use among youth, including vaping, has negative consequences that ultimately cause more than 60,000 Kansans under age 18 to die prematurely from smoking.

“The tobacco industry is creating vaping products that appeal to young people,” Gerstner said. “This includes vaping pens that look like USB drives, ballpoint pens, watches and even vape wear, such as a hoodie where the vape comes out of the drawstrings.”

Vaping gained popularity in part because youth believed it was less harmful than smoking, was less expensive and many e-cigarettes came in various flavors.

But, Gerstner says, don’t be fooled by the lack of smoke produced from e-cigarettes. The cloud produced by e-cigarettes may appear to be water vapor, but in actuality it is a harmful aerosol of poisons that actually sticks to surfaces and creates a phenomenon known as third-hand smoke.

“Think of hairspray…what does it do? It doesn’t go away when you spray it on your hair,” Gerstner said.

“When somebody is vaping in an area, they leave chemicals on nearby surfaces, then dust reacts to other chemicals in the environment to form toxic chemicals. That’s third-hand smoke. These are potentially harmful chemicals that people and animals can be exposed to through the respiratory system. Small children are especially at-risk for third-hand smoke exposure because they always put everything in their mouth.”

In Garden City, Gerstner has been involved in efforts to pass a city and county ordinance that banned the sale of vaping products to teens. Currently, a group is working to change a school policy to eliminate a first-offense suspension for youth caught with vaping products, which only serves to give the opportunity for youth to stay home and vape there.

“Instead,” she said, “we need to give those youth the tools that they can use to help themselves.”

“We also have a statewide youth program called RESIST to fight against the tobacco industry’s manipulative marketing tactics,” Gerstner said. “Local chapters work to educate their peers and advocate for local policies that restrict access to tobacco products.”

Gerstner spoke at length on the topic during the K-State Research and Extension online series, Living Well Wednesday. Her presentation, titled ‘It’s Not So Kool to JUUL,’ is available to view online.

The Living Well Wednesday series continues Nov. 1 with a presentation titled Teen Stress and Anxiety: How Worried do Parents Need to Be? The series is free, but those interested are required to register online to receive a link where the session can be accessed.

<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>This past Wednesday, K-State’s Living Well Wednesday series kicked off with caution against e-cigarettes. This topic has become extremely prevalent since I began as the Family and Community Wellness agent in June, so I am excited to share the great insight of Donna Gerstner who gave this past week’s Live Well Wednesday presentation.Consider:· 60.4% of students who use e-cigarettes – also known as vaping – on a regular basis have reported symptoms of depression, compared to 29.1% of those who have never used e-cigarettes.· 42.5% of those who use e-cigarettes are more likely to self-harm; 42% plan on it; 37.5% will attempt self-harm.· 8 out of 10 youth who use e-cigarettes reported additional substance abuse, including alcohol and marijuana.“So you see that it’s really scary that youth are using vapes because it causes suicidal behavior,” said Gerstner, who coordinates grants aimed at chronic disease risk reduction (known as CDRR) and e-cigarette prevention.In Kansas, more than 48% of high school students have tried e-cigarettes and 22% are currently users, according to the state’s Division of Public Health surveys.Health officials say tobacco use among youth, including vaping, has negative consequences that ultimately cause more than 60,000 Kansans under age 18 to die prematurely from smoking.“The tobacco industry is creating vaping products that appeal to young people,” Gerstner said. “This includes vaping pens that look like USB drives, ballpoint pens, watches and even vape wear, such as a hoodie where the vape comes out of the drawstrings.”Vaping gained popularity in part because youth believed it was less harmful than smoking, was less expensive and many e-cigarettes came in various flavors.But, Gerstner says, don’t be fooled by the lack of smoke produced from e-cigarettes. The cloud produced by e-cigarettes may appear to be water vapor, but in actuality it is a harmful aerosol of poisons that actually sticks to surfaces and creates a phenomenon known as third-hand smoke.“Think of hairspray…what does it do? It doesn’t go away when you spray it on your hair,” Gerstner said.“When somebody is vaping in an area, they leave chemicals on nearby surfaces, then dust reacts to other chemicals in the environment to form toxic chemicals. That’s third-hand smoke. These are potentially harmful chemicals that people and animals can be exposed to through the respiratory system. Small children are especially at-risk for third-hand smoke exposure because they always put everything in their mouth.”In Garden City, Gerstner has been involved in efforts to pass a city and county ordinance that banned the sale of vaping products to teens. Currently, a group is working to change a school policy to eliminate a first-offense suspension for youth caught with vaping products, which only serves to give the opportunity for youth to stay home and vape there.“Instead,” she said, “we need to give those youth the tools that they can use to help themselves.”“We also have a statewide youth program called RESIST to fight against the tobacco industry’s manipulative marketing tactics,” Gerstner said. “Local chapters work to educate their peers and advocate for local policies that restrict access to tobacco products.”Gerstner spoke at length on the topic during the K-State Research and Extension online series, Living Well Wednesday. Her presentation, titled ‘It’s Not So Kool to JUUL,’ is available to view online.The Living Well Wednesday series continues Nov. 1 with a presentation titled Teen Stress and Anxiety: How Worried do Parents Need to Be? The series is free, but those interested are required to register online to receive a link where the session can be accessed.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: ‘It’s Not Kool to JUUL’ - Expert warns of vaping use among teens

Extension could not do the work we do without community partners! For myself with 4-H work, partnerships with our local recreation centers, libraries, and school districts are invaluable. Our Family and Community Wellness agents also partner with health departments, medical providers, and day care facilities to provide a wide variety of services. Our Ag and Natural Resources agents work with ag cooperatives, livestock producers and facilities, and many others in the ag service industries. We partner to provide programming for a wide audience across the Cottonwood Extension District.&nbsp;

Extension is literally the extension of research from and for the land-grant university. As our community, you have an opportunity&nbsp;to participate in regional community visits with administration from Kansas State University. From the press release information provided, Kansas State University is gearing up for the second year of presidential community visits across Kansas. The regional community visit initiative focuses on the people of Kansas and their communities. K-State is visiting multiple communities throughout the state to listen to and learn from the Kansans who live here.&nbsp;

Visits for the Cottonwood Extension District include a community open forum on Tuesday, November 7th, from 5:30-7 pm at the Great Bend Events Center. On Wednesday, November 8th, a water management session will be held at the Kansas Wetlands Education Center from 9-10 am.

Also on Wednesday, November 8, child-care partnerships will be a focus of a discussion in Hays from 11:30-1. Following that event,&nbsp;prospective students and their families are invited to attend an event at The Strand in Hays from 6-7:15 pm.

All of these events are open to the public and more information, including registration, can be found at&nbsp;<a href="https://www.k-state.edu/president/initiatives/regional-community-visits" target="_blank">https://www.k-state.edu/president/initiatives/regional-community-visits</a>. You can also call either of our offices for more information. We look forward to seeing you at one of these community events!&nbsp;&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="written by: Michelle Beran - Cottonwood Extension District" />
 <figcaption>written by: Michelle Beran - Cottonwood Extension District</figcaption>
 </figure>Extension could not do the work we do without community partners! For myself with 4-H work, partnerships with our local recreation centers, libraries, and school districts are invaluable. Our Family and Community Wellness agents also partner with health departments, medical providers, and day care facilities to provide a wide variety of services. Our Ag and Natural Resources agents work with ag cooperatives, livestock producers and facilities, and many others in the ag service industries. We partner to provide programming for a wide audience across the Cottonwood Extension District.&nbsp;Extension is literally the extension of research from and for the land-grant university. As our community, you have an opportunity&nbsp;to participate in regional community visits with administration from Kansas State University. From the press release information provided, Kansas State University is gearing up for the second year of presidential community visits across Kansas. The regional community visit initiative focuses on the people of Kansas and their communities. K-State is visiting multiple communities throughout the state to listen to and learn from the Kansans who live here.&nbsp;Visits for the Cottonwood Extension District include a community open forum on Tuesday, November 7th, from 5:30-7 pm at the Great Bend Events Center. On Wednesday, November 8th, a water management session will be held at the Kansas Wetlands Education Center from 9-10 am.Also on Wednesday, November 8, child-care partnerships will be a focus of a discussion in Hays from 11:30-1. Following that event,&nbsp;prospective students and their families are invited to attend an event at The Strand in Hays from 6-7:15 pm.All of these events are open to the public and more information, including registration, can be found at&nbsp;<a href="https://www.k-state.edu/president/initiatives/regional-community-visits" target="_blank">https://www.k-state.edu/president/initiatives/regional-community-visits</a>. You can also call either of our offices for more information. We look forward to seeing you at one of these community events!&nbsp;&nbsp;

BERAN: A thank you to community partners

The Great Bend Recreation Commission will be hosting a free Stop ‘N Learn session titled “Diabetes: &nbsp;You Are in Control” on Wednesday, October 18, from 12:00 – 1:00 pm at the Great Bend Rec Activity Center (2715 18th&nbsp;Street).&nbsp; 

Mark your calendar and learn about diabetes risk, self-management, and self-care behaviors.&nbsp; We will also share some diabetes approved recipes and samples will be provided. &nbsp;Karissa Winkel, Family and Community Wellness Agent for K-State and Extension – Cottonwood District, will be the speaker for the program.&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;

A complete list of programs and class details can be found at the GBRC website at&nbsp;<a href="http://www.greatbendrec.com/" target="_blank">www.greatbendrec.com</a>.&nbsp; Please contact the Recreation Commission office at 793-3755, ext 110, or stop by the office located at 1214 Stone Street for more information or with any questions you may have.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/10/1602181603891.png" alt="" />
 <figcaption></figcaption>
 </figure>The Great Bend Recreation Commission will be hosting a free Stop ‘N Learn session titled “Diabetes: &nbsp;You Are in Control” on Wednesday, October 18, from 12:00 – 1:00 pm at the Great Bend Rec Activity Center (2715 18th&nbsp;Street).&nbsp; Mark your calendar and learn about diabetes risk, self-management, and self-care behaviors.&nbsp; We will also share some diabetes approved recipes and samples will be provided. &nbsp;Karissa Winkel, Family and Community Wellness Agent for K-State and Extension – Cottonwood District, will be the speaker for the program.&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;A complete list of programs and class details can be found at the GBRC website at&nbsp;<a href="http://www.greatbendrec.com/" target="_blank">www.greatbendrec.com</a>.&nbsp; Please contact the Recreation Commission office at 793-3755, ext 110, or stop by the office located at 1214 Stone Street for more information or with any questions you may have.

GBRC: Stop 'N Learn - Diabetes: You are in control

October 15-21, 2023 the U.S. Department of Health and Human Services’ (HHS) Office on Women’s Health (OWH) will kick off National Women’s Blood Pressure Awareness Week (NWBPAW). The 2023 theme is "Getting to the Heart of It All".

The initiative aims to highlight best practices in blood pressure control, raise awareness about the significance of maintaining healthy blood pressure levels, and educate our communities about the contributing factors, and implications of high blood pressure.

A recent survey shows most women do not recognize that heart disease is their number one health threat. We know that many different factors contribute to blood pressure control and heart health.

Know The Numbers Blood pressure is the force your blood puts on your artery walls. If this pressure is too high, called hypertension it can damage your heart over time. A blood pressure of less than 120 systolic and less than 80 diastolic is considered normal and healthy by the American Heart Association.

Heart Healthy Habits Lifestyle habits such as physical activity and nutrition play a large part in keeping your heart healthy. Many risk factors for developing high blood pressure are modifiable, which means you have the power to change them. Getting enough physical activity each week (150 minutes) and strength training twice a week are the current recommendations. The DASH (Dietary Approaches to Stop Hypertension) Diet and the Mediterranean Diet are two diets recommended for both heart and brain health.

Cut out Tobacco Use Smoking, vaping and other tobacco use harms nearly every part of the body including the heart. Nicotine raises your heart rate and blood pressure. It’s never too late to quick smoking, vaping or using tobacco products.

Monitor your Blood Pressure Checking your blood pressure regularly is important. You can make an appointment with your health care provider or visit a blood pressure station. Purchasing a monitor and self-monitoring is also an option.

Managing Blood Pressure Before, During and After Pregnancy Work with your provider before you get pregnant can set you up for success during and after pregnancy. During pregnancy discuss signs and symptoms of preeclampsia with your provider and self-monitor your blood pressure at home. If you experienced high blood pressure during pregnancy you are at risk of having other complications after birth. Pay attention to how you feel.

Link between Mental and Heart Health Mental and physical health are closely related. People who experience chronic stress, depression, and anxiety for a long period of time are more likely to develop conditions like high blood pressure, which can lead to heart disease. It is also common for people to develop mental health conditions after having an event like a heart attack. Managing stress and mental health symptoms is important for proper heart health.

<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>October 15-21, 2023 the U.S. Department of Health and Human Services’ (HHS) Office on Women’s Health (OWH) will kick off National Women’s Blood Pressure Awareness Week (NWBPAW). The 2023 theme is "Getting to the Heart of It All".The initiative aims to highlight best practices in blood pressure control, raise awareness about the significance of maintaining healthy blood pressure levels, and educate our communities about the contributing factors, and implications of high blood pressure.A recent survey shows most women do not recognize that heart disease is their number one health threat. We know that many different factors contribute to blood pressure control and heart health.Know The Numbers Blood pressure is the force your blood puts on your artery walls. If this pressure is too high, called hypertension it can damage your heart over time. A blood pressure of less than 120 systolic and less than 80 diastolic is considered normal and healthy by the American Heart Association.Heart Healthy Habits Lifestyle habits such as physical activity and nutrition play a large part in keeping your heart healthy. Many risk factors for developing high blood pressure are modifiable, which means you have the power to change them. Getting enough physical activity each week (150 minutes) and strength training twice a week are the current recommendations. The DASH (Dietary Approaches to Stop Hypertension) Diet and the Mediterranean Diet are two diets recommended for both heart and brain health.Cut out Tobacco Use Smoking, vaping and other tobacco use harms nearly every part of the body including the heart. Nicotine raises your heart rate and blood pressure. It’s never too late to quick smoking, vaping or using tobacco products.Monitor your Blood Pressure Checking your blood pressure regularly is important. You can make an appointment with your health care provider or visit a blood pressure station. Purchasing a monitor and self-monitoring is also an option.Managing Blood Pressure Before, During and After Pregnancy Work with your provider before you get pregnant can set you up for success during and after pregnancy. During pregnancy discuss signs and symptoms of preeclampsia with your provider and self-monitor your blood pressure at home. If you experienced high blood pressure during pregnancy you are at risk of having other complications after birth. Pay attention to how you feel.Link between Mental and Heart Health Mental and physical health are closely related. People who experience chronic stress, depression, and anxiety for a long period of time are more likely to develop conditions like high blood pressure, which can lead to heart disease. It is also common for people to develop mental health conditions after having an event like a heart attack. Managing stress and mental health symptoms is important for proper heart health.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.

KOERNER: National Women’s Blood Pressure Awareness Week

I always love the changing of the seasons, especially summer to fall. After the heat of the summer, the cool, crisp mornings and cooler days makes me happy. One of the first signs that I can tell that summer is on its way out is the first leaves on the cottonwood trees starting to turn yellow. The reds and oranges of the maples and oaks quickly follow suite. &nbsp;Although the New England states is the place to view the changing of the seasons, Kansas is no slouch. I found an article this week for you for the Horticulture Department about why trees change the colors they do and how you get the striking colors of fall.

&nbsp;Part of the allure of fall foliage is color variation. There are trees that turn red, purple, yellow, orange and brown.

&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Specific plant pigments determine individual colors. Foliage derives its normal green color from chlorophyll, the substance that captures the energy of the sun. Other pigments produce fall colors. Reds and purples are caused by anthocyanins, yellows by xanthophylls, and oranges by a combination of carotenes and xanthophylls. Browns are the result of tannins present in the leaf. Most of these substances are present throughout the growing season but are masked by the green color produced by chlorophyll. Anthocyanins are the exception and are produced after the chlorophyll is destroyed in the fall.

&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; If you have ever seen pictures of New England in the fall, you have probably wondered why trees in Kansas usually do not color as well. This difference is partly because of the tree species prevalent in New England. Certain oaks and maples naturally produce good color. Coloring also is influenced by the weather.

&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Warm, sunny days and cool nights are ideal for good color. The sunny days encourage photosynthesis and, thus, sugar accumulation in the leaves. As fall progresses, each leaf develops an abscission layer at the base of the petiole, or leaf stem, that prevents these sugars from being transported down the trunk to the roots for storage. This high sugar content in the leaves produces more intense colors. Cloudy days and warm nights prevent some of the sugar accumulation in the leaves and results in less vibrant colors.

&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Weather during other parts of the growing season also can have an effect. Heavy rains in the early spring or hot, dry weather during the summer can both have a deleterious effect on fall color.

&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; The length of time a tree maintains fall color also depends on weather. Reds, yellows and oranges are short-lived when trees undergo frosts and freezes.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141354634.png" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>I always love the changing of the seasons, especially summer to fall. After the heat of the summer, the cool, crisp mornings and cooler days makes me happy. One of the first signs that I can tell that summer is on its way out is the first leaves on the cottonwood trees starting to turn yellow. The reds and oranges of the maples and oaks quickly follow suite. &nbsp;Although the New England states is the place to view the changing of the seasons, Kansas is no slouch. I found an article this week for you for the Horticulture Department about why trees change the colors they do and how you get the striking colors of fall.&nbsp;Part of the allure of fall foliage is color variation. There are trees that turn red, purple, yellow, orange and brown.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Specific plant pigments determine individual colors. Foliage derives its normal green color from chlorophyll, the substance that captures the energy of the sun. Other pigments produce fall colors. Reds and purples are caused by anthocyanins, yellows by xanthophylls, and oranges by a combination of carotenes and xanthophylls. Browns are the result of tannins present in the leaf. Most of these substances are present throughout the growing season but are masked by the green color produced by chlorophyll. Anthocyanins are the exception and are produced after the chlorophyll is destroyed in the fall.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; If you have ever seen pictures of New England in the fall, you have probably wondered why trees in Kansas usually do not color as well. This difference is partly because of the tree species prevalent in New England. Certain oaks and maples naturally produce good color. Coloring also is influenced by the weather.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Warm, sunny days and cool nights are ideal for good color. The sunny days encourage photosynthesis and, thus, sugar accumulation in the leaves. As fall progresses, each leaf develops an abscission layer at the base of the petiole, or leaf stem, that prevents these sugars from being transported down the trunk to the roots for storage. This high sugar content in the leaves produces more intense colors. Cloudy days and warm nights prevent some of the sugar accumulation in the leaves and results in less vibrant colors.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Weather during other parts of the growing season also can have an effect. Heavy rains in the early spring or hot, dry weather during the summer can both have a deleterious effect on fall color.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; The length of time a tree maintains fall color also depends on weather. Reds, yellows and oranges are short-lived when trees undergo frosts and freezes.&nbsp;&nbsp;Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910.&nbsp;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.

BOOR: Enjoying the fall colors

Shopping for healthy foods has become more difficult than ever. As new products continue to hit the shelves, claims found on food packaging can be challenging to navigate. Many health buzzwords can make a person think that a certain food is better than another, but that’s not always the case. This is why it is always important to read food labels and ingredient lists.

No matter the branding, healthy foods are likely low in saturated fats, sodium, and added sugars. Saturated fats are okay in small amounts but too much can cause cholesterol to build up in your arteries. Sodium is hidden in most packaged foods, and it leads to high blood pressure. In fact, most Americans consume almost 150% above the recommended sodium daily intake, and to no surprise, more than 122 million Americans have high blood pressure. Sugar found in naturally occurring foods such as fruit and milk are good for your body. These naturally occurring sugars are included in the “Total Sugars” on a food label which you don’t need to fret about too much. On the other hand, “Added Sugars” are not natural, and you should keep an eye out for them. A few common examples are high fructose corn syrup, cane juice, and malt syrup.

No matter the marketing, understanding food labels will help you know if a product is truly a good option. Nonetheless, there are many terms out there that may confuse shoppers. Let’s take a look at a few:

Light: You may assume that a product labeled “light” has fewer calories, but it can actually refer to the flavor- not the nutrition content.

Made with real fruit: Manufacturers do not have to include the percentage of fruit included in an item. In fact, a product “made with real fruit” can have as little as 1% of real fruit.

Multigrain/ Wheat: Just because a product label includes “multigrain” or “wheat” does not mean that it is 100% whole grain. Whole grains include more fiber, are less processed, and keep you fuller for longer. Checking the ingredient list to ensure a product is not made with enriched flour and is 100% whole grain is worthwhile.

Superfoods: The “superfood” marketing scheme can be applied to any food that is nutrient-dense. Many superfood products claim to have cancer-fighting properties, but there is little scientific basis to confirm this. It is certainly true that a balanced diet full of unprocessed, vitamin-rich foods can reduce the risk of cancer, but it is unlikely that any single product will have this impact.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/6/1687379815245.png" alt="written by: Karissa Winkel - Cottonwood Extension District" />
 <figcaption>written by: Karissa Winkel - Cottonwood Extension District</figcaption>
 </figure>Shopping for healthy foods has become more difficult than ever. As new products continue to hit the shelves, claims found on food packaging can be challenging to navigate. Many health buzzwords can make a person think that a certain food is better than another, but that’s not always the case. This is why it is always important to read food labels and ingredient lists.No matter the branding, healthy foods are likely low in saturated fats, sodium, and added sugars. Saturated fats are okay in small amounts but too much can cause cholesterol to build up in your arteries. Sodium is hidden in most packaged foods, and it leads to high blood pressure. In fact, most Americans consume almost 150% above the recommended sodium daily intake, and to no surprise, more than 122 million Americans have high blood pressure. Sugar found in naturally occurring foods such as fruit and milk are good for your body. These naturally occurring sugars are included in the “Total Sugars” on a food label which you don’t need to fret about too much. On the other hand, “Added Sugars” are not natural, and you should keep an eye out for them. A few common examples are high fructose corn syrup, cane juice, and malt syrup.No matter the marketing, understanding food labels will help you know if a product is truly a good option. Nonetheless, there are many terms out there that may confuse shoppers. Let’s take a look at a few:Light: You may assume that a product labeled “light” has fewer calories, but it can actually refer to the flavor- not the nutrition content.Made with real fruit: Manufacturers do not have to include the percentage of fruit included in an item. In fact, a product “made with real fruit” can have as little as 1% of real fruit.Multigrain/ Wheat: Just because a product label includes “multigrain” or “wheat” does not mean that it is 100% whole grain. Whole grains include more fiber, are less processed, and keep you fuller for longer. Checking the ingredient list to ensure a product is not made with enriched flour and is 100% whole grain is worthwhile.Superfoods: The “superfood” marketing scheme can be applied to any food that is nutrient-dense. Many superfood products claim to have cancer-fighting properties, but there is little scientific basis to confirm this. It is certainly true that a balanced diet full of unprocessed, vitamin-rich foods can reduce the risk of cancer, but it is unlikely that any single product will have this impact.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: How to navigate healthy food marketing

By MIKE COURSON Great Bend Post

The drought across Kansas earlier this fall continues to have impacts into the fall. Farmers are well aware of the impacts of the dry conditions on their crops, but now city dwellers are seeing a side effect of the drought: grasshoppers. Cottonwood District Agriculture and Natural Resources Agent Alicia Boor explained why there are so many of the insects this year.

"Grasshoppers are really influenced by the dry weather," she said. "It increases their egg survivability. They'll eat anything, but the increase in broadleaf weeds has really helped them grow up and be much more prosperous."

Boor said with the size the grasshoppers are now, they are also migratory. That makes them difficult to control in town.

"Unless they are absolutely terrorizing an area, the recommendation is to wait them out," she said. "You spraying your yard is basically helping your neighbor out. The only way to really control them is to get your neighbor to spray for them, then they would not be in your yard."

With a lack of forage this late in the year, Boor said the insects may find their way to young alfalfa and wheat fields that are green and luscious. Producers should scout their fields for damage, and if the fields are large enough, consider spraying for the pests.

Crickets are also on the move heading into the cold months. Boor said they are more of a nuisance than a threat.

"They're not biters, they're not going to attack you, they're really not going to eat much of anything," she said. "They're just trying to come inside because they know it's going to get cold. That's why you're seeing so many of those."

<figure>
 <img src="https://media.eaglewebservices.com/public/2021/6/1624552635915.jpg" alt="" />
 <figcaption></figcaption>
 </figure>By MIKE COURSON Great Bend PostThe drought across Kansas earlier this fall continues to have impacts into the fall. Farmers are well aware of the impacts of the dry conditions on their crops, but now city dwellers are seeing a side effect of the drought: grasshoppers. Cottonwood District Agriculture and Natural Resources Agent Alicia Boor explained why there are so many of the insects this year."Grasshoppers are really influenced by the dry weather," she said. "It increases their egg survivability. They'll eat anything, but the increase in broadleaf weeds has really helped them grow up and be much more prosperous."Boor said with the size the grasshoppers are now, they are also migratory. That makes them difficult to control in town."Unless they are absolutely terrorizing an area, the recommendation is to wait them out," she said. "You spraying your yard is basically helping your neighbor out. The only way to really control them is to get your neighbor to spray for them, then they would not be in your yard."With a lack of forage this late in the year, Boor said the insects may find their way to young alfalfa and wheat fields that are green and luscious. Producers should scout their fields for damage, and if the fields are large enough, consider spraying for the pests.Crickets are also on the move heading into the cold months. Boor said they are more of a nuisance than a threat."They're not biters, they're not going to attack you, they're really not going to eat much of anything," she said. "They're just trying to come inside because they know it's going to get cold. That's why you're seeing so many of those."

Drought conditions resulting in more grasshoppers around Barton Co.

In the past two years, pasture productivity has been reduced, and forage supplies have been greatly reduced due to dry weather. In 2022, conditions tended to be worse in western KS, and in 2023, eastern KS suffered drought. Some regions of the state have had two years of very dry conditions. Even in normal years, filling the forage need outside of summer grazing can be a challenge. This challenge is even greater when summer pasture productivity is reduced, and forage supplies are low. Small grain forages planted in the fall or spring can provide a profitable forage option for producers. Cool season forages, especially in the vegetative stage, are high in crude protein and energy. Forages can be terminated in early spring, allowing time to plant a summer row crop if soil moisture is adequate.

Fall grazing management is critical to the success of small grain pastures. Begin grazing when the plants are well rooted and tillered, usually about 6 to 8 weeks after planting. If the foliage is too tall when the animals are introduced, or if the crop is over­grazed, the plants will be more susceptible to winterkill. Make sure some green leaves remain below the grazing level. The minimum stubble height should be about 3 to 4 inches. Rye has a more upright growth pattern than most wheat varieties, so it should not be grazed as low. Winter barley is more susceptible to winterkill than rye or wheat. However, newer varieties of barley are exhibiting increased winter hardiness.

Overall forage quality of hay, barley is the highest, followed by oats, wheat, triticale, and rye. Yet, the forage quality of all small grains in the vegetative stage is more than sufficient for any grazing animal. During the fall and early spring periods of peak production, the crude protein content of small grain pasture is nor­mally about 20-25 percent. Growing cattle requires about 12 percent crude protein; thus, no protein supplements are necessary.

Small grain pastures can cause bloat. Daily supplementation with poloxalene (Bloat Guard) is highly effective in reducing bloat and is available in many different feeding forms. Feeding high-quality grass hay, silage, and/or an ionophore such as Rumensin or Bovatec can also protect against bloat. Rumensin and Bovatec have also been shown to increase stocker cattle weight gains on wheat pasture.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141354634.png" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>In the past two years, pasture productivity has been reduced, and forage supplies have been greatly reduced due to dry weather. In 2022, conditions tended to be worse in western KS, and in 2023, eastern KS suffered drought. Some regions of the state have had two years of very dry conditions. Even in normal years, filling the forage need outside of summer grazing can be a challenge. This challenge is even greater when summer pasture productivity is reduced, and forage supplies are low. Small grain forages planted in the fall or spring can provide a profitable forage option for producers. Cool season forages, especially in the vegetative stage, are high in crude protein and energy. Forages can be terminated in early spring, allowing time to plant a summer row crop if soil moisture is adequate.Fall grazing management is critical to the success of small grain pastures. Begin grazing when the plants are well rooted and tillered, usually about 6 to 8 weeks after planting. If the foliage is too tall when the animals are introduced, or if the crop is over­grazed, the plants will be more susceptible to winterkill. Make sure some green leaves remain below the grazing level. The minimum stubble height should be about 3 to 4 inches. Rye has a more upright growth pattern than most wheat varieties, so it should not be grazed as low. Winter barley is more susceptible to winterkill than rye or wheat. However, newer varieties of barley are exhibiting increased winter hardiness.Overall forage quality of hay, barley is the highest, followed by oats, wheat, triticale, and rye. Yet, the forage quality of all small grains in the vegetative stage is more than sufficient for any grazing animal. During the fall and early spring periods of peak production, the crude protein content of small grain pasture is nor­mally about 20-25 percent. Growing cattle requires about 12 percent crude protein; thus, no protein supplements are necessary.Small grain pastures can cause bloat. Daily supplementation with poloxalene (Bloat Guard) is highly effective in reducing bloat and is available in many different feeding forms. Feeding high-quality grass hay, silage, and/or an ionophore such as Rumensin or Bovatec can also protect against bloat. Rumensin and Bovatec have also been shown to increase stocker cattle weight gains on wheat pasture.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910.

BOOR: Fall grazing for success of small grain pastures

As the calendar turns over to October it reminds me of Breast Cancer Awareness month and cooler weather! It is very likely that you or someone you know has been affected by breast cancer. According to the Center for Disease Control and Prevention (CDC), in the United States breast cancer is the second most common cancer in women after skin cancer. Cancer is also one of the leading causes of death in the United States, ranking second only after heart disease. One in every four deaths is due to cancer. While there are a lot of risks for cancer that are outside of our control, such as our genetics, gender, and age, there are many lifestyle choices we can make to reduce risk.

<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>As the calendar turns over to October it reminds me of Breast Cancer Awareness month and cooler weather! It is very likely that you or someone you know has been affected by breast cancer. According to the Center for Disease Control and Prevention (CDC), in the United States breast cancer is the second most common cancer in women after skin cancer. Cancer is also one of the leading causes of death in the United States, ranking second only after heart disease. One in every four deaths is due to cancer. While there are a lot of risks for cancer that are outside of our control, such as our genetics, gender, and age, there are many lifestyle choices we can make to reduce risk.First, achieve and maintain a healthy weight. I know! Easier said than done. This is especially important as we get older. Two other choices that can help lower risk for breast cancer, as well as achieve a healthy weight, is to eat a diet rich in whole foods such as fruits, vegetables, and whole grains and get plenty of exercise. Avoiding alcohol or consuming one drink or less per day will also lower your risk of breast cancer. Sometimes making healthy choices can seem overwhelming, especially when life gets stressful. Start small and build on what you are able to accomplish. Perhaps just pick one thing you would like to change and work on that for a few weeks or months.While breast cancer risk increases as we age and those over age 50 are at increased risk, there are some things that younger women can do in addition to healthy lifestyle choices listed above. Having children and breastfeeding can help protect yourself from breast cancer. When women are pregnant and breastfeeding their hormone levels are different which can reduce risk of breast cancer later on in life. There is a dose response effect as well, the longer you breastfeed, the lower your risk of breast cancer. This may be a real motivation for some women to breastfeed their children or maybe the motivation to keep going when the baby wakes up again in the middle of the night. Remembering that there are benefits for you, mom, may help you stay strong and not give up.Here at the Cottonwood Extension District we want to give you the education and tools to help you lead a better, healthier life. We have resources and tools to share with you. We are your partner to a healthier lifestyle.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.