120/ 80. It’s the blood pressure number we all aim for, but what does the ratio stand for?

The top number, known as systole, measures the pressure in the arteries when the heart contracts, pumping blood to the body. The bottom number, diastole, measures the pressure in the arteries as the heart relaxes, filling with blood.

Blood pressure can vary from minute to minute with stress and sleep changes, and for some of us, white coat syndrome spikes blood pressure as we walk into the doctor’s office. While we know that keeping blood pressure in check is good, we may not fully understand why high blood pressure can put our health at risk.

High blood pressure is a condition that often goes unnoticed. With little to no symptoms, hypertension has coined the name, “the silent killer” because it can cause major damage to the heart, brain, eyes, and kidneys before it feels like anything is wrong. This is why regularly checking blood pressure and taking measures to reduce hypertension is vital! Watching alcohol consumption, cholesterol levels, and sodium intake can all make a difference.

If you want to take control of your blood pressure, form the habit of reducing sodium. The American Heart Association names six popular foods to watch for, known as The Salty Six:

· Bread and rolls – One slice of bread can contain as much as 230 milligrams of sodium.

· Cold cuts and cured meats – Deli or pre-packaged meats can have as much as 1,050 milligrams of sodium.

· Pizza – One slice can contain up to 760 milligrams.

· Poultry – Choose your chicken wisely, avoiding products enhanced with a sodium solution. Just 3 ounces of fast-food-style nuggets can contain almost 600 milligrams of sodium.

· Soup – One cup of canned chicken noodle soup can have up to 940 milligrams of sodium.

· Sandwiches – A sandwich can easily top 1,500 milligrams of sodium.

While the daily recommended sodium intake is 2,300 mg, it can be easy to overdo salt because it’s disguised in everyday foods. This is why it’s important to check nutrition labels for sodium content; you may be surprised to find sodium in foods that don’t taste salty! Choose “no salt added” and “low sodium” products and cook with plenty of herbs and spices.

If nutrition labels overwhelm you, simply swapping processed foods for fresh options can help. Fresh fruits and vegetables are naturally low in sodium and high in nutrients.

Of course, reducing sodium isn’t the only way to improve blood pressure. Stress management, regular exercise, and avoiding tobacco products are just a few other lifestyle factors that can play a part. Incorporating these habit shifts can make the world of difference in your blood pressure and health for years to come.

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>120/ 80. It’s the blood pressure number we all aim for, but what does the ratio stand for?The top number, known as systole, measures the pressure in the arteries when the heart contracts, pumping blood to the body. The bottom number, diastole, measures the pressure in the arteries as the heart relaxes, filling with blood.Blood pressure can vary from minute to minute with stress and sleep changes, and for some of us, white coat syndrome spikes blood pressure as we walk into the doctor’s office. While we know that keeping blood pressure in check is good, we may not fully understand why high blood pressure can put our health at risk.High blood pressure is a condition that often goes unnoticed. With little to no symptoms, hypertension has coined the name, “the silent killer” because it can cause major damage to the heart, brain, eyes, and kidneys before it feels like anything is wrong. This is why regularly checking blood pressure and taking measures to reduce hypertension is vital! Watching alcohol consumption, cholesterol levels, and sodium intake can all make a difference.If you want to take control of your blood pressure, form the habit of reducing sodium. The American Heart Association names six popular foods to watch for, known as The Salty Six:· Bread and rolls – One slice of bread can contain as much as 230 milligrams of sodium.· Cold cuts and cured meats – Deli or pre-packaged meats can have as much as 1,050 milligrams of sodium.· Pizza – One slice can contain up to 760 milligrams.· Poultry – Choose your chicken wisely, avoiding products enhanced with a sodium solution. Just 3 ounces of fast-food-style nuggets can contain almost 600 milligrams of sodium.· Soup – One cup of canned chicken noodle soup can have up to 940 milligrams of sodium.· Sandwiches – A sandwich can easily top 1,500 milligrams of sodium.While the daily recommended sodium intake is 2,300 mg, it can be easy to overdo salt because it’s disguised in everyday foods. This is why it’s important to check nutrition labels for sodium content; you may be surprised to find sodium in foods that don’t taste salty! Choose “no salt added” and “low sodium” products and cook with plenty of herbs and spices.If nutrition labels overwhelm you, simply swapping processed foods for fresh options can help. Fresh fruits and vegetables are naturally low in sodium and high in nutrients.Of course, reducing sodium isn’t the only way to improve blood pressure. Stress management, regular exercise, and avoiding tobacco products are just a few other lifestyle factors that can play a part. Incorporating these habit shifts can make the world of difference in your blood pressure and health for years to come.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: The salty six with blood pressure control

Drought-stressed crops tend to accumulate high nitrate levels in the lower leaves and stalk of the plant. Crops such as forage and grain sorghum, sudangrass, hybrid sorghum-sudan, and pearl millet are notorious accumulators. Nitrates accumulate in the lower portion of these plants when stresses reduce crop yields to less than expected, based on the supplied nitrogen fertility level. Nitrate toxicity in livestock is caused by its absorption into the bloodstream and binding to hemoglobin, rendering it unable to carry oxygen throughout the body. The result is eventual asphyxiation and death.&nbsp;

Animals under stress (sick, hungry, lactating, or pregnant) are more susceptible to nitrate toxicity than healthy animals. Toxicity is related to the total amount of forage consumed and how quickly it is eaten. Generally, forages containing more than 6,000 ppm nitrate should be considered potentially toxic. Symptoms of toxicity may appear within a few hours after eating or not for several days. Signs include reduced appetite, weight loss, diarrhea, and runny eyes.

It is wise for producers to test their drought-stricken forage prior to harvest. Nitrate testing can be done through several labs, including the&nbsp;<a target="_blank" href="https://www.agronomy.k-state.edu/outreach-and-services/soil-testing-lab/plant-forage-grain-analysis/producers.html">K-State Soil Testing Laboratory</a>. Not all labs use the same testing procedure so be sure to use the scale provided by the testing lab. Harvesting the forage 6-to-12 inches above the ground to avoid the highest concentrations of nitrate in the plant is a good practice. Producers should collect a good representative forage sample above this cutting height to get an accurate determination of the nitrate concentration. It's important to consider factors like actual nitrate concentration, storing and feeding methods, and forage availability, as these can significantly impact the safety of your livestock. Toxicity is related to the total amount of nitrate in the diet and how quickly it is eaten. Generally, if forages contain more than 6,000 ppm nitrate, they should be considered potentially toxic.

Depending on the planned feeding method, a producer may wish to test different parts of the plant. If wrapping the forage into a bale and feeding it directly to livestock, a producer may want to test the lowest part of the stalk to determine the greatest risk of nitrate forage that the animal could ingest. If a producer was planning on grinding the bale, a whole plant sample above what will be left in the field may be a more accurate representation of what will be eaten. High-nitrate forages chopped for silage and properly ensiled are a safer option for livestock feeding. During the ensiling process, potentially 50 percent of the nitrates in the forage will be metabolized by the microbes and can vastly reduce the risk of poisoning.

Grazing high nitrate forages can be a dangerous practice. This option requires very careful management. Grazing pressure should be limited so that animals do not consume the parts of the plant forage testing has shown to be dangerous. Although animals tend to consume the leaves and the top portions of the plant, which contain less nitrates, the risk of consuming a high-nitrate portion of the plant still exists. In addition, the longer the animal is left on a field and the more that animal is forced to eat the remaining forage at the lower portions of the plant, the greater the risk of nitrate poisoning.&nbsp;

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

<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>Drought-stressed crops tend to accumulate high nitrate levels in the lower leaves and stalk of the plant. Crops such as forage and grain sorghum, sudangrass, hybrid sorghum-sudan, and pearl millet are notorious accumulators. Nitrates accumulate in the lower portion of these plants when stresses reduce crop yields to less than expected, based on the supplied nitrogen fertility level. Nitrate toxicity in livestock is caused by its absorption into the bloodstream and binding to hemoglobin, rendering it unable to carry oxygen throughout the body. The result is eventual asphyxiation and death.&nbsp;Animals under stress (sick, hungry, lactating, or pregnant) are more susceptible to nitrate toxicity than healthy animals. Toxicity is related to the total amount of forage consumed and how quickly it is eaten. Generally, forages containing more than 6,000 ppm nitrate should be considered potentially toxic. Symptoms of toxicity may appear within a few hours after eating or not for several days. Signs include reduced appetite, weight loss, diarrhea, and runny eyes.It is wise for producers to test their drought-stricken forage prior to harvest. Nitrate testing can be done through several labs, including the&nbsp;<a target="_blank" href="https://www.agronomy.k-state.edu/outreach-and-services/soil-testing-lab/plant-forage-grain-analysis/producers.html">K-State Soil Testing Laboratory</a>. Not all labs use the same testing procedure so be sure to use the scale provided by the testing lab. Harvesting the forage 6-to-12 inches above the ground to avoid the highest concentrations of nitrate in the plant is a good practice. Producers should collect a good representative forage sample above this cutting height to get an accurate determination of the nitrate concentration. It's important to consider factors like actual nitrate concentration, storing and feeding methods, and forage availability, as these can significantly impact the safety of your livestock. Toxicity is related to the total amount of nitrate in the diet and how quickly it is eaten. Generally, if forages contain more than 6,000 ppm nitrate, they should be considered potentially toxic.Depending on the planned feeding method, a producer may wish to test different parts of the plant. If wrapping the forage into a bale and feeding it directly to livestock, a producer may want to test the lowest part of the stalk to determine the greatest risk of nitrate forage that the animal could ingest. If a producer was planning on grinding the bale, a whole plant sample above what will be left in the field may be a more accurate representation of what will be eaten. High-nitrate forages chopped for silage and properly ensiled are a safer option for livestock feeding. During the ensiling process, potentially 50 percent of the nitrates in the forage will be metabolized by the microbes and can vastly reduce the risk of poisoning.Grazing high nitrate forages can be a dangerous practice. This option requires very careful management. Grazing pressure should be limited so that animals do not consume the parts of the plant forage testing has shown to be dangerous. Although animals tend to consume the leaves and the top portions of the plant, which contain less nitrates, the risk of consuming a high-nitrate portion of the plant still exists. In addition, the longer the animal is left on a field and the more that animal is forced to eat the remaining forage at the lower portions of the plant, the greater the risk of nitrate poisoning.&nbsp;Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: Nitrate level testing

You are probably asking yourself, “What is QPR?” QPR stands for Question, Persuade and Refer. Three steps anyone can learn to help prevent suicide. QPR is a suicide-prevention training designed to educate people from all walks of life on how to recognize the warning signs of suicide. QPR training helps people get comfortable asking the question "Are you thinking about suicide?" and then helping others get appropriate help.

The world is experiencing a global mental health crisis and Kansas is not exempt. There has been a statistically significant 51.4% increase in the suicide death rate from 2011 to 2022 and in 2022 there were 8,453 Kansans who visited an Emergency Department for suicidal ideation (KDHE Suicide-Related Data). The QPR mission is to reduce suicidal behaviors and save lives by providing innovative, practical and proven suicide prevention training. The signs of crisis are all around us. We believe that quality education empowers all people, regardless of their background to make a positive difference in the life of someone they know.

K-State Research and Extension is committed to helping the mental health crisis in Kansas by creating the Stress and Resiliency Transdisciplinary team. Our Stress and Resiliency team provides educational information about stress, stress management and resiliency, or one’s ability to adapt positively to difficult experiences. Areas of focus include all types of stress and general mental health information, because stress impacts all of us – regardless of demographic.

Increasing awareness and people’s willingness to talk about mental health will encourage more Kansans to get the help they need. Another goal is to equip Kansans with tools and techniques that help them recognize and manage stress within their lives, families and communities. Our team also strives to educate Kansans about resiliency - how to enhance it and how to incorporate it into their daily lives.

One of the initiatives of the Stress and Resiliency Team is to train agents in QPR among other educational trainings. Recently, Monique Koerner joined Alicia Boor in becoming a QPR

gatekeeper for the Cottonwood Extension District. We are available to present QPR to a wide variety of audiences. Some examples would include workplaces, schools, colleges and universities, faith communities, emergency departments and services, and other civic organizations that are interested in learning more about the mental health crisis and suicide prevention.

For more information about mental health, stress, stress management or to schedule a QPR training, please contact Cottonwood Extension District at 785-628-9430 or 620-793-1910. Or email Monique at moniquek@ksu.edu or Alica at aboor@ksu.edu

Alicia Boor is the Agriculture and Natural Resource Agent. You can reach her at 620-793-1910 or aboor@ksu.edu. 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>You are probably asking yourself, “What is QPR?” QPR stands for Question, Persuade and Refer. Three steps anyone can learn to help prevent suicide. QPR is a suicide-prevention training designed to educate people from all walks of life on how to recognize the warning signs of suicide. QPR training helps people get comfortable asking the question "Are you thinking about suicide?" and then helping others get appropriate help.The world is experiencing a global mental health crisis and Kansas is not exempt. There has been a statistically significant 51.4% increase in the suicide death rate from 2011 to 2022 and in 2022 there were 8,453 Kansans who visited an Emergency Department for suicidal ideation (KDHE Suicide-Related Data). The QPR mission is to reduce suicidal behaviors and save lives by providing innovative, practical and proven suicide prevention training. The signs of crisis are all around us. We believe that quality education empowers all people, regardless of their background to make a positive difference in the life of someone they know.K-State Research and Extension is committed to helping the mental health crisis in Kansas by creating the Stress and Resiliency Transdisciplinary team. Our Stress and Resiliency team provides educational information about stress, stress management and resiliency, or one’s ability to adapt positively to difficult experiences. Areas of focus include all types of stress and general mental health information, because stress impacts all of us – regardless of demographic.Increasing awareness and people’s willingness to talk about mental health will encourage more Kansans to get the help they need. Another goal is to equip Kansans with tools and techniques that help them recognize and manage stress within their lives, families and communities. Our team also strives to educate Kansans about resiliency - how to enhance it and how to incorporate it into their daily lives.One of the initiatives of the Stress and Resiliency Team is to train agents in QPR among other educational trainings. Recently, Monique Koerner joined Alicia Boor in becoming a QPRgatekeeper for the Cottonwood Extension District. We are available to present QPR to a wide variety of audiences. Some examples would include workplaces, schools, colleges and universities, faith communities, emergency departments and services, and other civic organizations that are interested in learning more about the mental health crisis and suicide prevention.For more information about mental health, stress, stress management or to schedule a QPR training, please contact Cottonwood Extension District at 785-628-9430 or 620-793-1910. Or email Monique at moniquek@ksu.edu or Alica at aboor@ksu.eduAlicia Boor is the Agriculture and Natural Resource Agent. You can reach her at 620-793-1910 or aboor@ksu.edu. 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: Question, persuade and refer

Pre-emergence herbicides with residual activity are an important component of high-yielding cropping systems. They are not emphasized as much in wheat production compared to other cropping systems in Kansas, but residual herbicides applied prior to wheat emergence can be part of a good weed management system in wheat, says Sarah Lancaster, K-State Extension Weed Management Specialist. To see the selected products for this use please refer to the latest K-State Agronomy eUpdate.

Most residual herbicides labeled for pre-emergence application in wheat are Group 2 (ALS-inhibiting) herbicides, which are associated with herbicide-resistant populations of kochia, marestail (horseweed), bushy wallflower, flixweed, henbit, and brome species in Kansas. Products in Groups 14 (the PPO-inhibiting herbicides) and 15 (the long-chain fatty acid-inhibiting herbicides) are also labeled; however, they are generally more dependent on rainfall for activation than the Group 2 herbicides.

Herbicides to control emerged weeds may be applied with or without residual herbicides in the weeks prior to planting wheat. Older products include the Group 2 herbicides Amber, Olympus, and Pre-Pare, as well as Group 4 (plant growth regulating) herbicides like 2,4-D, dicamba, or fluroxypyr. It is especially important to know planting interval restrictions for Group 4 herbicides, which range from 10 to 45 days.

When selecting pre-emergence herbicides for use in wheat production, keep in mind that many of these products are also labeled for use in emerged wheat. Unless using a planned split application, avoid repeated use of products from the same herbicide group to slow the development of herbicide-resistant weed populations in your fields.

Field bindweed can be difficult to control

Field bindweed is a particularly troublesome weed to control. In a 12-year experiment conducted at the Agricultural Research Center - Hays, field bindweed reduced wheat yield by 2 to 50%. Management of this weed during wheat establishment is important because field bindweed continues to grow until temperatures drop below 20°F.

The herbicides most commonly recommended for field bindweed control include various formulations of 2,4-D, dicamba, and glyphosate. Dicamba tends to provide greater control for fall applications compared to 2,4-D or glyphosate, especially if plants are drought-stressed. Another commonly used product is Facet (quinclorac). It is most effective when applied just before the first killing frost. Other herbicides that are labeled for fall application to control or suppress field bindweed in wheat include Affinity, Aim, and Cimarron.

A single herbicide application will not achieve satisfactory control of field bindweed. It will take multiple years of herbicide applications to deplete the energy stored in the root system and control an established infestation.

For additional information, see the “2024 Chemical Weed Control for Field Crops, Pastures, and Noncropland” guide available online at KSRE Bookstore 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. Users should read and follow all label 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>Pre-emergence herbicides with residual activity are an important component of high-yielding cropping systems. They are not emphasized as much in wheat production compared to other cropping systems in Kansas, but residual herbicides applied prior to wheat emergence can be part of a good weed management system in wheat, says Sarah Lancaster, K-State Extension Weed Management Specialist. To see the selected products for this use please refer to the latest K-State Agronomy eUpdate.Most residual herbicides labeled for pre-emergence application in wheat are Group 2 (ALS-inhibiting) herbicides, which are associated with herbicide-resistant populations of kochia, marestail (horseweed), bushy wallflower, flixweed, henbit, and brome species in Kansas. Products in Groups 14 (the PPO-inhibiting herbicides) and 15 (the long-chain fatty acid-inhibiting herbicides) are also labeled; however, they are generally more dependent on rainfall for activation than the Group 2 herbicides.Herbicides to control emerged weeds may be applied with or without residual herbicides in the weeks prior to planting wheat. Older products include the Group 2 herbicides Amber, Olympus, and Pre-Pare, as well as Group 4 (plant growth regulating) herbicides like 2,4-D, dicamba, or fluroxypyr. It is especially important to know planting interval restrictions for Group 4 herbicides, which range from 10 to 45 days.When selecting pre-emergence herbicides for use in wheat production, keep in mind that many of these products are also labeled for use in emerged wheat. Unless using a planned split application, avoid repeated use of products from the same herbicide group to slow the development of herbicide-resistant weed populations in your fields.Field bindweed can be difficult to controlField bindweed is a particularly troublesome weed to control. In a 12-year experiment conducted at the Agricultural Research Center - Hays, field bindweed reduced wheat yield by 2 to 50%. Management of this weed during wheat establishment is important because field bindweed continues to grow until temperatures drop below 20°F.The herbicides most commonly recommended for field bindweed control include various formulations of 2,4-D, dicamba, and glyphosate. Dicamba tends to provide greater control for fall applications compared to 2,4-D or glyphosate, especially if plants are drought-stressed. Another commonly used product is Facet (quinclorac). It is most effective when applied just before the first killing frost. Other herbicides that are labeled for fall application to control or suppress field bindweed in wheat include Affinity, Aim, and Cimarron.A single herbicide application will not achieve satisfactory control of field bindweed. It will take multiple years of herbicide applications to deplete the energy stored in the root system and control an established infestation.For additional information, see the “2024 Chemical Weed Control for Field Crops, Pastures, and Noncropland” guide available online at KSRE Bookstore 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. Users should read and follow all label requirements.

CAMPBELL: Pre-emergence herbicides in wheat

Making healthy choices is something we have the opportunity to do every day. For example, the foods and exercise we choose make a difference in our health and quality of life. However, it can be challenging to achieve a healthy balance because these choices can be difficult to make among all the other commitments in life.

The good news is that not all health-related decisions have to be challenging. For example, simply walking for 30 minutes throughout the day provides promising results. In fact, walking can improve heart health, strengthen the lungs, improve quality of sleep, and fight osteoporosis! Walking is shown to improve mood by the release of endorphins, and it lowers the risk of Alzheimer’s Disease. If walking is something you are interested in, a Walk with Ease class may be for you.

Walk with Ease (WWE) is here to help people with arthritis or other related conditions reduce pain, increase balance, strength, walking pace, and improve overall health. Walk with Ease is not only an evidence-based program, but it’s also fun! Participants have the opportunity to walk, stretch, and socialize during each session. WWE is a class created by the National Arthritis Foundation, and it is offered through Kansas State Research &amp; Extension.

Walk with Ease provides pain management and physical activity education to individuals and families. The class includes an educational book that covers various topics about walking and arthritis management, and the $20 registration fee covers the price of the book. Walk with Ease classes aim to help each participant implement realistic goals, maintain a long-term physical activity routine, and help Kansans find resources to stay active.

Are you ready to make the healthy choice the easy choice? Do you want to learn how to improve mobility and decrease pain? Are you eager to learn how to develop a personal walking plan?

Join us for our next Walk with Ease series that kicks off on September 3rd! This indoor class will take place from 2:00-3:00 p.m. on MWF at the Great Bend Rec at 1214 Stone St. For more information, please contact Karissa Winkel, Family and Community Wellness Agent to register, at krwinkel@ksu.edu or 620-793-1910.

<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>Making healthy choices is something we have the opportunity to do every day. For example, the foods and exercise we choose make a difference in our health and quality of life. However, it can be challenging to achieve a healthy balance because these choices can be difficult to make among all the other commitments in life.The good news is that not all health-related decisions have to be challenging. For example, simply walking for 30 minutes throughout the day provides promising results. In fact, walking can improve heart health, strengthen the lungs, improve quality of sleep, and fight osteoporosis! Walking is shown to improve mood by the release of endorphins, and it lowers the risk of Alzheimer’s Disease. If walking is something you are interested in, a Walk with Ease class may be for you.Walk with Ease (WWE) is here to help people with arthritis or other related conditions reduce pain, increase balance, strength, walking pace, and improve overall health. Walk with Ease is not only an evidence-based program, but it’s also fun! Participants have the opportunity to walk, stretch, and socialize during each session. WWE is a class created by the National Arthritis Foundation, and it is offered through Kansas State Research &amp; Extension.Walk with Ease provides pain management and physical activity education to individuals and families. The class includes an educational book that covers various topics about walking and arthritis management, and the $20 registration fee covers the price of the book. Walk with Ease classes aim to help each participant implement realistic goals, maintain a long-term physical activity routine, and help Kansans find resources to stay active.Are you ready to make the healthy choice the easy choice? Do you want to learn how to improve mobility and decrease pain? Are you eager to learn how to develop a personal walking plan?Join us for our next Walk with Ease series that kicks off on September 3rd! This indoor class will take place from 2:00-3:00 p.m. on MWF at the Great Bend Rec at 1214 Stone St. For more information, please contact Karissa Winkel, Family and Community Wellness Agent to register, at krwinkel@ksu.edu or 620-793-1910.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: Keep it simple, walk for wellness

I don’t know about you but this summer has flown by!

When our kids were small, transitioning back from long days of farm life to the much more structured pace of school was often a challenge. While they certainly had early mornings and a multitude of responsibilities for the farm, it was much different getting up and ready for the school bus every day.

I usually tried to start a few weeks ahead of time with slowly adjusting bedtime schedules. As an off-the-farm working mom, it was often stressful and I regularly worried that I had everything prepared!

Things that helped us were a white-board calendar the size of the freezer door. Each family member had their own color of dry erase marker and it made schedules a little more manageable. We also kept a grocery list on the refrigerator door and each family member was expected to add items they needed for every day or wanted for lunches.

Speaking of lunches, we had one pretty picky eater and our plan was that the kids had to check the next day’s lunch menu and had to eat at least three items on the menu including the main dish or they had to pack their lunch! Yes, I checked their lunch to make sure it wasn’t just cookies and chips! They usually did a pretty good job of packing a mostly balanced meal that they would actually eat.

I was never very good about laying out clothes the night before – I can’t manage that for myself as an adult! While I do appreciate that this habit can definitely make mornings smoother, I am still a work in progress. Keeping up on laundry was always a challenge, especially with farm dirt and working full-time, so we tried to have a schedule of washing a load a day. It sure helped when the kids were old enough to help which meant 7 or 8 was helping to fold and definitely putting their own things away. By 10 or 12, they helped with hanging things up or putting them in the dryer.

Both kids are good cooks and those skills started at an early age. Knowing the basics of food preparation allowed them to get ingredients together or begin thawing meat for a meal by the time they were in middle school.

All of those things didn’t guarantee smooth evenings especially with homework. Their normal station was in the kitchen so we could talk about assignments and their day while I made dinner and they worked on homework. It was a good way to practice conversation and have a small window into their fun, frustrations, and feelings. These days, I miss those moments but our daughter often calls on her way home from work in Kansas City and we chat while I start dinner!

Nothing of these ideas are rocket science but I hope you will look for ways to connect with your kids in car or in the kitchen.

Keep learning. Keep showing grace and kindness!

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

All Kansas Extension education programs and materials are available to all individuals without discrimination on the basis of race, color, national origin, sex, age or disability

<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>I don’t know about you but this summer has flown by!When our kids were small, transitioning back from long days of farm life to the much more structured pace of school was often a challenge. While they certainly had early mornings and a multitude of responsibilities for the farm, it was much different getting up and ready for the school bus every day.I usually tried to start a few weeks ahead of time with slowly adjusting bedtime schedules. As an off-the-farm working mom, it was often stressful and I regularly worried that I had everything prepared!Things that helped us were a white-board calendar the size of the freezer door. Each family member had their own color of dry erase marker and it made schedules a little more manageable. We also kept a grocery list on the refrigerator door and each family member was expected to add items they needed for every day or wanted for lunches.Speaking of lunches, we had one pretty picky eater and our plan was that the kids had to check the next day’s lunch menu and had to eat at least three items on the menu including the main dish or they had to pack their lunch! Yes, I checked their lunch to make sure it wasn’t just cookies and chips! They usually did a pretty good job of packing a mostly balanced meal that they would actually eat.I was never very good about laying out clothes the night before – I can’t manage that for myself as an adult! While I do appreciate that this habit can definitely make mornings smoother, I am still a work in progress. Keeping up on laundry was always a challenge, especially with farm dirt and working full-time, so we tried to have a schedule of washing a load a day. It sure helped when the kids were old enough to help which meant 7 or 8 was helping to fold and definitely putting their own things away. By 10 or 12, they helped with hanging things up or putting them in the dryer.Both kids are good cooks and those skills started at an early age. Knowing the basics of food preparation allowed them to get ingredients together or begin thawing meat for a meal by the time they were in middle school.All of those things didn’t guarantee smooth evenings especially with homework. Their normal station was in the kitchen so we could talk about assignments and their day while I made dinner and they worked on homework. It was a good way to practice conversation and have a small window into their fun, frustrations, and feelings. These days, I miss those moments but our daughter often calls on her way home from work in Kansas City and we chat while I start dinner!Nothing of these ideas are rocket science but I hope you will look for ways to connect with your kids in car or in the kitchen.Keep learning. Keep showing grace and kindness!Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.All Kansas Extension education programs and materials are available to all individuals without discrimination on the basis of race, color, national origin, sex, age or disability

BERAN: Back to school lunches

Aug. 1 signifies the kickoff for World Breastfeeding Week (Aug. 1-7) as well as August as National Breastfeeding Month. Each year the United States Breastfeeding Committee (USBC) requests a Congressional Proclamation to declare August as National Breastfeeding Month in the United States. In 2021, the USBC piloted a toolkit that individuals could use to urge their governor to proclaim August as "Breastfeeding Month" in their state or territory. Kansas has joined the list! Governor Kelly signed the proclamation for Kansas on July 29, 2024. The theme this year is “Nourish, Sustain, Thrive”

National Breastfeeding Month 2024 Weekly Observances

Week 1 (August 1-7): World Breastfeeding Week and National WIC Breastfeeding Week &nbsp; &nbsp;Theme: Closing the Gap: Breastfeeding support for All

Week 2 (August 8-14): Indigenous Milk Medicine Week &nbsp; &nbsp;Theme: Mind, Body, Milk Medicine.

Week 3 (August 15-21): Asian American Native Hawaiian and Pacific Islander Breastfeeding Week &nbsp; &nbsp;Theme: To Be Announced

Week 4 (August 25-31): Black Breastfeeding Week &nbsp; &nbsp;Theme: Listen Up! Reclaiming our Narrative and Centering Our Stories for Breastfeeding Justice

Week 5 (September 1-7): Workplace Lactation Week &nbsp; &nbsp;Theme: Policy to Practice: Making Lactation Support a Reality

Week 6 (September 3-9): Semana de La Lactancia Latina &nbsp; &nbsp;Theme: Reclaiming Culture Through Lactation

Most of us have heard about how breastfeeding positively affects the health of infants and toddlers. Breastfeeding also positively impacts families financially as well as the environment. However, many have not heard about the positive impacts on a mother’s health. Women who breastfeed their children lower their risk of breast cancer. According to an epidemiological study published in the The Lancet, breastfeeding is dose specific. For every 12 months of breastfeeding, the risk of breast cancer goes down by 4.3%. This can be for one child or a combination of children. Breastfeeding also reduces the risk of ovarian cancer, high blood pressure, type 2 diabetes as reported by the Agency for Healthcare Research and Quality. Finally, studies also show that breastfeeding can help lower the risk of osteoporosis and stroke. That is a lot of health benefits that make for healthier women and society. And those are only the physical health benefits. There are also social-emotional benefits as well that help with bonding and parenting.

Just because a woman wants to breastfeed though doesn’t mean that she has the support to do so. While breastfeeding is natural, it isn’t always easy. The World Breastfeeding Week campaign this year focuses on survival, health and wellbeing. It will showcase the need to improve breastfeeding support to reduce inequalities that exist in our society with a special focus on breastfeeding in times of emergencies and crisis. A mother who is breastfeeding can continue to feed her baby without the need for clean water, formula or a way to boil water. Feeding her baby is one less thing to think about during an emergency or crisis.

Join us to celebrate mothers and to protect, promote, and support breastfeeding and human milk feeding for the 14th annual National Breastfeeding Month. In Hays and Ellis County, La Leche League of the Western Plains and the Ellis County Breastfeeding Coalition will hold a celebration on August 14th, 2024 at 10 am during our regularly scheduled La Leche League meeting. Come see what in-person support is all about and help us celebrate breastfeeding in Ellis County. Refreshments will be served. 

https://www.usbreastfeeding.org/national-breastfeeding-month.html

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="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>Aug. 1 signifies the kickoff for World Breastfeeding Week (Aug. 1-7) as well as August as National Breastfeeding Month. Each year the United States Breastfeeding Committee (USBC) requests a Congressional Proclamation to declare August as National Breastfeeding Month in the United States. In 2021, the USBC piloted a toolkit that individuals could use to urge their governor to proclaim August as "Breastfeeding Month" in their state or territory. Kansas has joined the list! Governor Kelly signed the proclamation for Kansas on July 29, 2024. The theme this year is “Nourish, Sustain, Thrive”National Breastfeeding Month 2024 Weekly ObservancesWeek 1 (August 1-7): World Breastfeeding Week and National WIC Breastfeeding Week &nbsp; &nbsp;Theme: Closing the Gap: Breastfeeding support for All Week 2 (August 8-14): Indigenous Milk Medicine Week &nbsp; &nbsp;Theme: Mind, Body, Milk Medicine. Week 3 (August 15-21): Asian American Native Hawaiian and Pacific Islander Breastfeeding Week &nbsp; &nbsp;Theme: To Be Announced Week 4 (August 25-31): Black Breastfeeding Week &nbsp; &nbsp;Theme: Listen Up! Reclaiming our Narrative and Centering Our Stories for Breastfeeding JusticeWeek 5 (September 1-7): Workplace Lactation Week &nbsp; &nbsp;Theme: Policy to Practice: Making Lactation Support a RealityWeek 6 (September 3-9): Semana de La Lactancia Latina &nbsp; &nbsp;Theme: Reclaiming Culture Through LactationMost of us have heard about how breastfeeding positively affects the health of infants and toddlers. Breastfeeding also positively impacts families financially as well as the environment. However, many have not heard about the positive impacts on a mother’s health. Women who breastfeed their children lower their risk of breast cancer. According to an epidemiological study published in the The Lancet, breastfeeding is dose specific. For every 12 months of breastfeeding, the risk of breast cancer goes down by 4.3%. This can be for one child or a combination of children. Breastfeeding also reduces the risk of ovarian cancer, high blood pressure, type 2 diabetes as reported by the Agency for Healthcare Research and Quality. Finally, studies also show that breastfeeding can help lower the risk of osteoporosis and stroke. That is a lot of health benefits that make for healthier women and society. And those are only the physical health benefits. There are also social-emotional benefits as well that help with bonding and parenting.Just because a woman wants to breastfeed though doesn’t mean that she has the support to do so. While breastfeeding is natural, it isn’t always easy. The World Breastfeeding Week campaign this year focuses on survival, health and wellbeing. It will showcase the need to improve breastfeeding support to reduce inequalities that exist in our society with a special focus on breastfeeding in times of emergencies and crisis. A mother who is breastfeeding can continue to feed her baby without the need for clean water, formula or a way to boil water. Feeding her baby is one less thing to think about during an emergency or crisis.Join us to celebrate mothers and to protect, promote, and support breastfeeding and human milk feeding for the 14th annual National Breastfeeding Month. In Hays and Ellis County, La Leche League of the Western Plains and the Ellis County Breastfeeding Coalition will hold a celebration on August 14th, 2024 at 10 am during our regularly scheduled La Leche League meeting. Come see what in-person support is all about and help us celebrate breastfeeding in Ellis County. Refreshments will be served. https://worldbreastfeedingweek.org/ https://www.usbreastfeeding.org/national-breastfeeding-month.htmlMonique 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: World Breastfeeding Week/Month

The&nbsp;Extension Master Gardener (EMG) Program&nbsp;is an educational volunteer training program sponsored by K-State Research and Extension. This program was started at Washington State University in 1972. There are now EMG programs in all 50 states. K-State Research and Extension started their EMG program in 1980. Through this program, individuals are trained and certified in horticulture and related areas. These individuals, in turn, volunteer their expertise and services to help others through horticulture projects that benefit the community.

Once trained, EMGs provide research-based information to the public on many topics including water conservation, yard waste management, regional plant adaptability, and the environment. They are also available to answer questions about problems or concerns that a homeowner may be experiencing with their gardens or landscaping.

The EMGs work with their local Extension staff to develop educational programs that meet the horticultural needs of their local citizens. Projects may include school programs, demonstration gardens, speaker's bureau and answering questions on a horticulture hotline.

Extension Master Gardeners become friends with many interesting and talented individuals. They share ideas with one another. Extension Master Gardeners never stop learning, but continue to grow in their knowledge of garden related issues.

The Cottonwood District will be hosting training for individuals interested in joining the EMP Program. Persons interested in joining the program can stop by either the Hays or Great Bend office to pick up an application. Applications will be reviewed to determine if the individual fits the criteria necessary to join the program.

New EMG members are required to complete 40 hours of training in their first year. Training will begin in early September and conclude in December. There will be training classes every Thursday afternoon from 1:00-4:00. Training sessions will be held at both the Hays and Great Bend offices.

For more information about the EMP program offered by K-State, visit the following website:&nbsp;&nbsp;<a target="_blank" href="https://hnr.k-state.edu/extension/consumer-horticulture/master-gardener/">https://hnr.k-state.edu/extension/consumer-horticulture/master-gardener//</a>. If you are interested in joining the EMP program, contact Jay Harris, EMG Coordinator by email:&nbsp;&nbsp;<a href="mailto:jayharris@ksu.edu">jayharris@ksu.edu</a>. Being an Extension Master Gardener is a&nbsp;fun, interesting, and rewarding experience!

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698681527025.jpeg" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>The&nbsp;Extension Master Gardener (EMG) Program&nbsp;is an educational volunteer training program sponsored by K-State Research and Extension. This program was started at Washington State University in 1972. There are now EMG programs in all 50 states. K-State Research and Extension started their EMG program in 1980. Through this program, individuals are trained and certified in horticulture and related areas. These individuals, in turn, volunteer their expertise and services to help others through horticulture projects that benefit the community.Once trained, EMGs provide research-based information to the public on many topics including water conservation, yard waste management, regional plant adaptability, and the environment. They are also available to answer questions about problems or concerns that a homeowner may be experiencing with their gardens or landscaping.The EMGs work with their local Extension staff to develop educational programs that meet the horticultural needs of their local citizens. Projects may include school programs, demonstration gardens, speaker's bureau and answering questions on a horticulture hotline.Extension Master Gardeners become friends with many interesting and talented individuals. They share ideas with one another. Extension Master Gardeners never stop learning, but continue to grow in their knowledge of garden related issues.The Cottonwood District will be hosting training for individuals interested in joining the EMP Program. Persons interested in joining the program can stop by either the Hays or Great Bend office to pick up an application. Applications will be reviewed to determine if the individual fits the criteria necessary to join the program.New EMG members are required to complete 40 hours of training in their first year. Training will begin in early September and conclude in December. There will be training classes every Thursday afternoon from 1:00-4:00. Training sessions will be held at both the Hays and Great Bend offices.For more information about the EMP program offered by K-State, visit the following website:&nbsp;&nbsp;<a target="_blank" href="https://hnr.k-state.edu/extension/consumer-horticulture/master-gardener/">https://hnr.k-state.edu/extension/consumer-horticulture/master-gardener//</a>. If you are interested in joining the EMP program, contact Jay Harris, EMG Coordinator by email:&nbsp;&nbsp;<a href="mailto:jayharris@ksu.edu">jayharris@ksu.edu</a>. Being an Extension Master Gardener is a&nbsp;fun, interesting, and rewarding experience!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: Extension Master Gardener program

If you’re the average American, you spend most of the day at work, and finding time to achieve any personal goals can seem daunting. In your “free time,” you may have kids to take care of, dinner to put on the table, or countless chores to get done. At the end of the day, you might not have much energy left to work on yourself.

One of your personal goals may be related to improving health and getting active, and as you already know, this is difficult to achieve amid a busy life. So, what if you took a different approach?

What if you could fit physical activity into your workday without sacrificing hours of your free time?

Here are a few nontraditional tips to sneak in physical activity throughout the workday:

· One simple approach is to adjust your commute. Instead of driving, try bicycling. Those who regularly bicycle to work have a substantially lower risk of heart disease and obesity.

· Take advantage of webinars and virtual meetings. Since your office door is likely closed in such meetings, you won’t look goofy marching in place, stretching, or using a pair of dumbbells.

· Invest in a walking pad that the whole office can utilize. A walking pad is a small treadmill that is suitable for a standing desk. Slowly walk while you work instead of sitting. This can make a tremendous difference in your activity level!

· Get moving over your lunch break. One of my favorite ways to move more throughout the day is to walk for 20- 30 minutes at noon. This little brain break gets blood flowing and energizes me throughout the afternoon. To save time over my lunch, I prep leftovers or a simple meal the evening before. If walking isn’t for you, a short resistance workout with bands, dumbbells, or body weight is another option!

· Walking meetings are an alternative way to brainstorm topics. In fact, studies show that walking engages parts of the brain that allow you to be innovative! So, next time you meet with a coworker, try walking and talking out the details.

A workplace that encourages healthy behaviors will help you achieve your wellness goals. Plus, it also has the potential to boost the prosperity of the business you work for. Studies show that health-oriented workplaces see increased productivity rates, lower healthcare costs, and reduced staff turnover.

Simple habits like sharing healthy foods or regular walking meetings can tremendously impact physical fitness and overall health. I encourage you to build a culture of wellness in the workplace by making a few small changes to your day. You might just be surprised by the results you see.

<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>If you’re the average American, you spend most of the day at work, and finding time to achieve any personal goals can seem daunting. In your “free time,” you may have kids to take care of, dinner to put on the table, or countless chores to get done. At the end of the day, you might not have much energy left to work on yourself.One of your personal goals may be related to improving health and getting active, and as you already know, this is difficult to achieve amid a busy life. So, what if you took a different approach?What if you could fit physical activity into your workday without sacrificing hours of your free time?Here are a few nontraditional tips to sneak in physical activity throughout the workday:· One simple approach is to adjust your commute. Instead of driving, try bicycling. Those who regularly bicycle to work have a substantially lower risk of heart disease and obesity.· Take advantage of webinars and virtual meetings. Since your office door is likely closed in such meetings, you won’t look goofy marching in place, stretching, or using a pair of dumbbells.· Invest in a walking pad that the whole office can utilize. A walking pad is a small treadmill that is suitable for a standing desk. Slowly walk while you work instead of sitting. This can make a tremendous difference in your activity level!· Get moving over your lunch break. One of my favorite ways to move more throughout the day is to walk for 20- 30 minutes at noon. This little brain break gets blood flowing and energizes me throughout the afternoon. To save time over my lunch, I prep leftovers or a simple meal the evening before. If walking isn’t for you, a short resistance workout with bands, dumbbells, or body weight is another option!· Walking meetings are an alternative way to brainstorm topics. In fact, studies show that walking engages parts of the brain that allow you to be innovative! So, next time you meet with a coworker, try walking and talking out the details.A workplace that encourages healthy behaviors will help you achieve your wellness goals. Plus, it also has the potential to boost the prosperity of the business you work for. Studies show that health-oriented workplaces see increased productivity rates, lower healthcare costs, and reduced staff turnover.Simple habits like sharing healthy foods or regular walking meetings can tremendously impact physical fitness and overall health. I encourage you to build a culture of wellness in the workplace by making a few small changes to your day. You might just be surprised by the results you see.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: Workplace wellness

By MIKE COURSON Great Bend Post

Sowbugs, pillbugs, roly-polies, woodlice, or even wood shrimp. No matter what you call them, do not call them bugs. The small gray creatures that are making their way into basements this time of year are actually crustaceans. Alicia Boor, agriculture and natural resources agent in the Cottonwood District for K-State Research and Extension, said there are actually two different specifies of the animals common to the area.

"For the most part, you can see both sowbugs and pillbugs," she said. "The sowbugs possess two small, tail-like appendages located at the end of the body and the pillbugs do not have appendages. That's how you can tell the difference."

Pillbugs can also roll up, thus the roly-poly moniker, while sowbugs cannot. Both are always found in moist environments because they cannot control moisture loss from their bodies. With weak chewing mouthparts, both typically feed on decaying organic matter. When they make their way into a home, they typically dry out and die.

"Because they are crustaceans, the scientific rumor is that they taste like shrimp and you can eat them like shrimp," Boor said. "But I have yet to find a person who is willing to try out this theory for me."

The best way to control pillbug and sowbug populations is by habitat manipulation, including removing mulch and leaf debris. Insecticides are usually not required inside the home because pillbugs and sowbugs die quickly. Both are considered beneficial to the environment and pose no risk to humans.

<figure>
 <img src="https://media.eaglewebservices.com/public/2024/7/1722002913964.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>By MIKE COURSON Great Bend PostSowbugs, pillbugs, roly-polies, woodlice, or even wood shrimp. No matter what you call them, do not call them bugs. The small gray creatures that are making their way into basements this time of year are actually crustaceans. Alicia Boor, agriculture and natural resources agent in the Cottonwood District for K-State Research and Extension, said there are actually two different specifies of the animals common to the area."For the most part, you can see both sowbugs and pillbugs," she said. "The sowbugs possess two small, tail-like appendages located at the end of the body and the pillbugs do not have appendages. That's how you can tell the difference."Pillbugs can also roll up, thus the roly-poly moniker, while sowbugs cannot. Both are always found in moist environments because they cannot control moisture loss from their bodies. With weak chewing mouthparts, both typically feed on decaying organic matter. When they make their way into a home, they typically dry out and die."Because they are crustaceans, the scientific rumor is that they taste like shrimp and you can eat them like shrimp," Boor said. "But I have yet to find a person who is willing to try out this theory for me."The best way to control pillbug and sowbug populations is by habitat manipulation, including removing mulch and leaf debris. Insecticides are usually not required inside the home because pillbugs and sowbugs die quickly. Both are considered beneficial to the environment and pose no risk to humans.

Roly-polies among many creatures thriving with more precipitation

During this past season, we have seen widespread wheat streak mosaic virus across the state. Because of this, abundant curl mites will be active in the state. Producers should be vigilant about volunteer management between now and planting. Recent moisture may lead to higher levels of volunteer wheat emergence in the coming weeks.

Volunteer wheat control is one of the most important preventative measures for wheat streak mosaic virus. If volunteer wheat is allowed to stand, it creates a “green bridge,” allowing wheat streak mosaic and wheat curl mites to survive locally. Volunteer wheat should be terminated at least two weeks before planting to allow sufficient time for mites to die off. Growers should be mindful of volunteer wheat that may “hide” in double-cropped soybeans or cover crops and may be difficult to control.&nbsp;

Breaking the “green bridge”&nbsp;- wheat curl mites will move off growing wheat as the green tissue dries down and dies. After moving off the existing wheat at or near harvest time, the mites need to find green tissue of a suitable host soon, or they will die (death of the whole population will take approximately 2 weeks).

Producers often like to wait several weeks after harvest before making their first herbicide application to control volunteer wheat. This allows as much volunteer wheat as possible to emerge before spraying it or tilling it the first time. Glyphosate and atrazine are two herbicides that are often used for this purpose. Additional information about controlling volunteer wheat can be found in a recent eUpdate article: “<a target="_blank" href="https://eupdate.agronomy.ksu.edu/article/controlling-weeds-after-wheat-harvest-597-1">Controlling weeds after wheat harvest</a>.” Often, a second application or tillage operation will be needed later in the summer to eliminate the green bridge to fall-planted wheat by ensuring all volunteer wheat is dead within ½ mile of wheat being planted in the fall. Wet weather through late summer often favors multiple flushes of volunteer wheat. Also, it favors the growth of other grassy weeds that can support moderate populations of the curl mites and virus.

Management with genetic resistance: One tool in the toolbox&nbsp;- other than timely control of volunteer wheat, genetic resistance is also an important tool for WSMV control. Genetic resistance to wheat streak mosaic can also reduce the risk of severe disease problems. There are currently several wheat varieties adapted to Kansas that have wheat streak mosaic resistance. To see these refer to the full text of this article in the K-State Agronomy eUpdate, by typing that into your internet browser.

More information on variety selection can be found here: MF991&nbsp;KS.&nbsp;Wheat Variety Guide&nbsp;<a target="_blank" href="https://bookstore.ksre.ksu.edu/pubs/kansas-wheat-variety-guide-2023_MF991.pdf">https://bookstore.ksre.ksu.edu/pubs/kansas-wheat-variety-guide-2023_MF991.pdf</a>

Other hosts for the wheat curl mite&nbsp;- volunteer wheat is not the only host of the wheat curl mite. Over the years, multiple research studies have evaluated the suitability of wild grasses as hosts for both the curl mite and the wheat streak virus. There is considerable range in the ability of a grassy weed species to host the mite and the virus. Barnyardgrass is among the more suitable hosts for both the virus and mites, but fortunately, it is not that common in wheat fields. In contrast, although relatively poor hosts, various foxtails could be important disease reservoirs simply because of their abundance. These grasses may play an important role in allowing the mites and the virus to survive during the summer months, particularly in the absence of volunteer wheat.

The K-State Research and Extension publication, MF3383 -&nbsp;<a target="_blank" href="https://www.bookstore.ksre.ksu.edu/pubs/MF3383.pdf">Wheat Streak Mosaic</a>, includes information about grassy weed hosts of the mite and the virus and the contribution of these hosts to the risk of severe wheat streak mosaic infections. Take note of significant stands of these grasses in marginal areas and control them as you would volunteer wheat.

If volunteer wheat and other hosts are not controlled throughout the summer and become infested with wheat curl mites, the mites will survive until fall and could infest newly planted wheat. Wheat curl mite infestations of wheat often lead to wheat streak mosaic infections.

Information provided by Kelsey Andersen Onofre, Romulo Lollato, J.P. Michaud, and Sarah Lancaster K-State Extension Specialists.

<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>During this past season, we have seen widespread wheat streak mosaic virus across the state. Because of this, abundant curl mites will be active in the state. Producers should be vigilant about volunteer management between now and planting. Recent moisture may lead to higher levels of volunteer wheat emergence in the coming weeks.Volunteer wheat control is one of the most important preventative measures for wheat streak mosaic virus. If volunteer wheat is allowed to stand, it creates a “green bridge,” allowing wheat streak mosaic and wheat curl mites to survive locally. Volunteer wheat should be terminated at least two weeks before planting to allow sufficient time for mites to die off. Growers should be mindful of volunteer wheat that may “hide” in double-cropped soybeans or cover crops and may be difficult to control.&nbsp;Breaking the “green bridge”&nbsp;- wheat curl mites will move off growing wheat as the green tissue dries down and dies. After moving off the existing wheat at or near harvest time, the mites need to find green tissue of a suitable host soon, or they will die (death of the whole population will take approximately 2 weeks).Producers often like to wait several weeks after harvest before making their first herbicide application to control volunteer wheat. This allows as much volunteer wheat as possible to emerge before spraying it or tilling it the first time. Glyphosate and atrazine are two herbicides that are often used for this purpose. Additional information about controlling volunteer wheat can be found in a recent eUpdate article: “<a target="_blank" href="https://eupdate.agronomy.ksu.edu/article/controlling-weeds-after-wheat-harvest-597-1">Controlling weeds after wheat harvest</a>.” Often, a second application or tillage operation will be needed later in the summer to eliminate the green bridge to fall-planted wheat by ensuring all volunteer wheat is dead within ½ mile of wheat being planted in the fall. Wet weather through late summer often favors multiple flushes of volunteer wheat. Also, it favors the growth of other grassy weeds that can support moderate populations of the curl mites and virus.Management with genetic resistance: One tool in the toolbox&nbsp;- other than timely control of volunteer wheat, genetic resistance is also an important tool for WSMV control. Genetic resistance to wheat streak mosaic can also reduce the risk of severe disease problems. There are currently several wheat varieties adapted to Kansas that have wheat streak mosaic resistance. To see these refer to the full text of this article in the K-State Agronomy eUpdate, by typing that into your internet browser.More information on variety selection can be found here: MF991&nbsp;KS.&nbsp;Wheat Variety Guide&nbsp;<a target="_blank" href="https://bookstore.ksre.ksu.edu/pubs/kansas-wheat-variety-guide-2023_MF991.pdf">https://bookstore.ksre.ksu.edu/pubs/kansas-wheat-variety-guide-2023_MF991.pdf</a>Other hosts for the wheat curl mite&nbsp;- volunteer wheat is not the only host of the wheat curl mite. Over the years, multiple research studies have evaluated the suitability of wild grasses as hosts for both the curl mite and the wheat streak virus. There is considerable range in the ability of a grassy weed species to host the mite and the virus. Barnyardgrass is among the more suitable hosts for both the virus and mites, but fortunately, it is not that common in wheat fields. In contrast, although relatively poor hosts, various foxtails could be important disease reservoirs simply because of their abundance. These grasses may play an important role in allowing the mites and the virus to survive during the summer months, particularly in the absence of volunteer wheat.The K-State Research and Extension publication, MF3383 -&nbsp;<a target="_blank" href="https://www.bookstore.ksre.ksu.edu/pubs/MF3383.pdf">Wheat Streak Mosaic</a>, includes information about grassy weed hosts of the mite and the virus and the contribution of these hosts to the risk of severe wheat streak mosaic infections. Take note of significant stands of these grasses in marginal areas and control them as you would volunteer wheat.If volunteer wheat and other hosts are not controlled throughout the summer and become infested with wheat curl mites, the mites will survive until fall and could infest newly planted wheat. Wheat curl mite infestations of wheat often lead to wheat streak mosaic infections.Information provided by Kelsey Andersen Onofre, Romulo Lollato, J.P. Michaud, and Sarah Lancaster K-State Extension Specialists.

CAMPBELL: Wheat streak mosaic virus - control of volunteer wheat crucial

In the insect world, the cicadas stole the show in 2024 with the emergence of the 13-year and 17-year broods together for the first time in 221 years. While billions of the insects are impacting life in the eastern United States, another insect is making itself known in central and western Kansas: the grasshopper. Alicia Boor, agriculture and natural resources agent in the Cottonwood District for K-State Research and Extension, said there are limited options for controlling the insects.

"There are not a lot of insecticides that are going to kill the big ones," she said. "Your best bet is, if you find a hatching ground earlier in the spring, to spray using a recommended spray at that point to keep the population down. Once they get to this big stage a lot of them are at right now, unless you're going to have your neighbor and your whole neighborhood spray, you're not going to get a lot of coverage because they're just going to come back."

Certain conditions can lead to an increase in grasshoppers. Hot, dry summers can mean more grasshoppers laying eggs. If the following spring is warm and wet, more of those eggs will hatch. 

"Sometimes, if we have a couple of good years where they've had a lot of vegetation where their hatching grounds are, and they don't have to go out very far, they will stay and reproduce in that hatching ground," Boor said. "If we have a year where their good vegetation dries out, as they grow up and get to that last instar stage and become full-fledged adults, they grow wings."

The grasshoppers will eat all the food in an area before moving on. Boor said the insects can eat grass but are more likely to eat more succulent plants and crops. Five to eight grasshoppers per square yard in corn or sorghum may be enough to warrant insecticide treatment. The same applies to 15 or more grasshoppers in a square yard of alfalfa, and just a few grasshoppers per square yard of wheat can be destructive.

According to research from K-State, there are approximately 115 grasshopper species in the state, and only a few pose serious threats to grass and vegetable crops. The different, two-striped, and redlegged species are the three most common types of grasshoppers in Kansas. Differential and two-striped grasshoppers may grow as large as two inches. Most grasshoppers produce a single generation annually.&nbsp;

Boor did have some good news about grasshopper control: chickens love the insects, and many wild birds also eat the bugs. Several mammals are also known to dine on grasshoppers.

<figure>
 <img src="https://media.eaglewebservices.com/public/2021/6/1624552635915.jpg" alt="" />
 <figcaption></figcaption>
 </figure>By MIKE COURSON Great Bend PostIn the insect world, the cicadas stole the show in 2024 with the emergence of the 13-year and 17-year broods together for the first time in 221 years. While billions of the insects are impacting life in the eastern United States, another insect is making itself known in central and western Kansas: the grasshopper. Alicia Boor, agriculture and natural resources agent in the Cottonwood District for K-State Research and Extension, said there are limited options for controlling the insects."There are not a lot of insecticides that are going to kill the big ones," she said. "Your best bet is, if you find a hatching ground earlier in the spring, to spray using a recommended spray at that point to keep the population down. Once they get to this big stage a lot of them are at right now, unless you're going to have your neighbor and your whole neighborhood spray, you're not going to get a lot of coverage because they're just going to come back."Certain conditions can lead to an increase in grasshoppers. Hot, dry summers can mean more grasshoppers laying eggs. If the following spring is warm and wet, more of those eggs will hatch. "Sometimes, if we have a couple of good years where they've had a lot of vegetation where their hatching grounds are, and they don't have to go out very far, they will stay and reproduce in that hatching ground," Boor said. "If we have a year where their good vegetation dries out, as they grow up and get to that last instar stage and become full-fledged adults, they grow wings."The grasshoppers will eat all the food in an area before moving on. Boor said the insects can eat grass but are more likely to eat more succulent plants and crops. Five to eight grasshoppers per square yard in corn or sorghum may be enough to warrant insecticide treatment. The same applies to 15 or more grasshoppers in a square yard of alfalfa, and just a few grasshoppers per square yard of wheat can be destructive.According to research from K-State, there are approximately 115 grasshopper species in the state, and only a few pose serious threats to grass and vegetable crops. The different, two-striped, and redlegged species are the three most common types of grasshoppers in Kansas. Differential and two-striped grasshoppers may grow as large as two inches. Most grasshoppers produce a single generation annually.&nbsp;Boor did have some good news about grasshopper control: chickens love the insects, and many wild birds also eat the bugs. Several mammals are also known to dine on grasshoppers.

Grasshoppers becoming an issue in central, western Kansas

It’s hard to believe that another year of being an extension agent has flown by! July 25 marks my 2nd anniversary as an extension agent. I just finished up my second year at the Ellis County Fair as well. Thank goodness for wonderful weather as it was another enjoyable week at the fairgrounds.

This year I got to help judge a couple of classes, which was quite an honor. I got to help Neil Younger, Ellis County Commissioner, judge the Special Class which was “Anything Noodles”. We had several entries but the winner went to, Dustin Rajewski, who made a tasty cold pasta salad based off of a Philly cheesesteak sandwich. I also assisted Seamus Holmes, Eagle Scout, who judged the open class scouting division. With a small number of entries, it was a difficult decision! I encourage more scouts to enter their merit badge projects, pinewood derby cars, or collections in the fair.

I also want to send a big thank you to all adults and youth who entered our King Arthur muffin class. We had a nice number of entries. Next year the King Arthur class will be “Yeast Breads”.

My favorite part of the 2024 fair was getting to watch the 4-H Champion Fitting and Showing Contest. I had never seen this competition before but WOW! These kids are amazing. I can’t believe the confidence and joy they have in working with the animals. I was brought to tears when the winners were announced. The junior winners were brothers so they hugged each other. Then two of their sisters won intermediate and finally one of their older sisters won the senior division. Almost the whole family was out there hugging and congratulating each other. It was heartwarming to see the support and love for each other.

One of the highlights of my second year was the Stay Strong, Stay Healthy Level 2 class held at the beginning of 2024. Stay Strong, Stay Healthy is a strength training class for older adults that helps them with balance, strength and flexibility. I had ten women enroll who were also previous Level 1 participants. They all finished! Now that is perseverance! Yes, life happens and throws us curveballs. Some participants had to miss a few classes, but they all finished. Not only did they all finish, but they continued to meet and do the exercises on their own! We had so much fun during the class and I’m so thankful for these ladies that have enriched my life and taught me so much. Another class will begin in early August.

I also brought two other K-State Research and Extension signature programs to the Cottonwood District this year. I have to say Walk with Ease has been my favorite program to offer. Walk with Ease is a program designed to help people with arthritis develop a walking routine. We partnered with Hays Rec to offer this program. Dining with Diabetes was the other new program offered this year. Thanks again to Hays Rec for partnering with us to provide an education and demonstration class to people with diabetes. We plan to continue these programs as time and need allow.

Since my background is in early childhood, I really enjoy supporting child cares in our community as well as programming in libraries and schools. Glo-germ handwashing, blender bike, story walks and organwise are a few of the programs I have to offer for the youth.

Goals for next year include offering Hypertension Awareness Prevention Program (look for that in February 2025) and to increase Maternal Child Health services in Ellis County. Several community partners plan on offering Becoming a Mom prenatal education classes in 2025 to create a circle of support for all families expecting a baby within their peers and with the services available to them in Ellis County. Mental health programs continue to be important in our community. I recently became certified in QPR (Question, Persuade and Refer) which is a suicide prevention program and plan to offer those trainings as well.

Thank you, for another wonderful year! If you have any questions about current or future programming, please feel free to give me a call, send an email, or stop by the office!

<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>It’s hard to believe that another year of being an extension agent has flown by! July 25 marks my 2nd anniversary as an extension agent. I just finished up my second year at the Ellis County Fair as well. Thank goodness for wonderful weather as it was another enjoyable week at the fairgrounds.This year I got to help judge a couple of classes, which was quite an honor. I got to help Neil Younger, Ellis County Commissioner, judge the Special Class which was “Anything Noodles”. We had several entries but the winner went to, Dustin Rajewski, who made a tasty cold pasta salad based off of a Philly cheesesteak sandwich. I also assisted Seamus Holmes, Eagle Scout, who judged the open class scouting division. With a small number of entries, it was a difficult decision! I encourage more scouts to enter their merit badge projects, pinewood derby cars, or collections in the fair.I also want to send a big thank you to all adults and youth who entered our King Arthur muffin class. We had a nice number of entries. Next year the King Arthur class will be “Yeast Breads”.My favorite part of the 2024 fair was getting to watch the 4-H Champion Fitting and Showing Contest. I had never seen this competition before but WOW! These kids are amazing. I can’t believe the confidence and joy they have in working with the animals. I was brought to tears when the winners were announced. The junior winners were brothers so they hugged each other. Then two of their sisters won intermediate and finally one of their older sisters won the senior division. Almost the whole family was out there hugging and congratulating each other. It was heartwarming to see the support and love for each other.One of the highlights of my second year was the Stay Strong, Stay Healthy Level 2 class held at the beginning of 2024. Stay Strong, Stay Healthy is a strength training class for older adults that helps them with balance, strength and flexibility. I had ten women enroll who were also previous Level 1 participants. They all finished! Now that is perseverance! Yes, life happens and throws us curveballs. Some participants had to miss a few classes, but they all finished. Not only did they all finish, but they continued to meet and do the exercises on their own! We had so much fun during the class and I’m so thankful for these ladies that have enriched my life and taught me so much. Another class will begin in early August.I also brought two other K-State Research and Extension signature programs to the Cottonwood District this year. I have to say Walk with Ease has been my favorite program to offer. Walk with Ease is a program designed to help people with arthritis develop a walking routine. We partnered with Hays Rec to offer this program. Dining with Diabetes was the other new program offered this year. Thanks again to Hays Rec for partnering with us to provide an education and demonstration class to people with diabetes. We plan to continue these programs as time and need allow.Since my background is in early childhood, I really enjoy supporting child cares in our community as well as programming in libraries and schools. Glo-germ handwashing, blender bike, story walks and organwise are a few of the programs I have to offer for the youth.Goals for next year include offering Hypertension Awareness Prevention Program (look for that in February 2025) and to increase Maternal Child Health services in Ellis County. Several community partners plan on offering Becoming a Mom prenatal education classes in 2025 to create a circle of support for all families expecting a baby within their peers and with the services available to them in Ellis County. Mental health programs continue to be important in our community. I recently became certified in QPR (Question, Persuade and Refer) which is a suicide prevention program and plan to offer those trainings as well.Thank you, for another wonderful year! If you have any questions about current or future programming, please feel free to give me a call, send an email, or stop by the office!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: Where did the time go?

The Kansas Grazing Lands Coalition is hosting a mixed grass academy in Barton County on August 13-15 at Camp Aldrich near Claflin.

Learn more about rangeland management in a friendly setting with other ranchers, land managers, range management students and natural resource professionals.&nbsp;

During the Mixed Grass Academy, you will receive the opportunity to listen to others share their experiences, expertise, best practices, as well as gain hands on experience!&nbsp;

Besides learning plant identification, figuring stocking rates, monitoring vegetation response, estimating forage allocation and the rest of basics needed to manage your rangeland, there will be ranchers and natural resource professionals from NRCS and other organizations talking with you about how to plan long term for whatever nature or market forces bring to your ranching enterprise and how to respond to keep your rangeland health high and your livestock productive.

KGLC academy will be at Camp Aldrich, 884 NE 110 Ave, Claflin. The&nbsp;cost is $350 per student and covers room &amp; board, meals&nbsp;and tuition for the 2 ½ day academies.&nbsp;<a target="_blank" href="https://www.kglc.org/range-academy-registration-for-scholarship-attendees.cfm">Scholarships</a>&nbsp;of $175 are available for landowners, ranchers and operators.

To register, go to&nbsp;<a target="_blank" href="https://www.kglc.org/">https://www.kglc.org</a>&nbsp;and click on “Range Academies”. Registration is due Aug. 5.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698681527025.jpeg" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>The Kansas Grazing Lands Coalition is hosting a mixed grass academy in Barton County on August 13-15 at Camp Aldrich near Claflin.Learn more about rangeland management in a friendly setting with other ranchers, land managers, range management students and natural resource professionals.&nbsp;During the Mixed Grass Academy, you will receive the opportunity to listen to others share their experiences, expertise, best practices, as well as gain hands on experience!&nbsp;Besides learning plant identification, figuring stocking rates, monitoring vegetation response, estimating forage allocation and the rest of basics needed to manage your rangeland, there will be ranchers and natural resource professionals from NRCS and other organizations talking with you about how to plan long term for whatever nature or market forces bring to your ranching enterprise and how to respond to keep your rangeland health high and your livestock productive.KGLC academy will be at Camp Aldrich, 884 NE 110 Ave, Claflin. The&nbsp;cost is $350 per student and covers room &amp; board, meals&nbsp;and tuition for the 2 ½ day academies.&nbsp;<a target="_blank" href="https://www.kglc.org/range-academy-registration-for-scholarship-attendees.cfm">Scholarships</a>&nbsp;of $175 are available for landowners, ranchers and operators.To register, go to&nbsp;<a target="_blank" href="https://www.kglc.org/">https://www.kglc.org</a>&nbsp;and click on “Range Academies”. Registration is due Aug. 5.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910.K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: Mixed grass academy at Camp Aldrich

Weather patterns can have a significant impact on grasshopper populations year to year. Hot, dry summers increase the survival of nymphs and adult grasshoppers, leading to increased egg production during the growing season. Cool, wet weather promotes fungal pathogens that can reduce egg and nymph survival, but if the following spring is warm and wet, egg hatching will increase, and more nymphs survive. So, several years of hot, dry summers followed by warm, wet springs can eventually lead to large populations of grasshoppers in some regions.

Weather patterns, along with abundant grassy and broad-leaf weeds, have supported the presence of large grasshopper populations in western and central Kansas this year. Most crops are likely mature enough to withstand some defoliation as summer continues. However, 5 to 8 grasshoppers per square yard in corn or sorghum fields may warrant treatment.

Fall-planted crops: Alfalfa and wheat

Later this season, fall-planted crops could be at risk, especially as alternate food sources are controlled or go dormant. In areas with larger grasshopper populations, seedling alfalfa and wheat could be at risk.

Before planting alfalfa, treatment should be considered if there are 15 or more grasshoppers per square yard around the planting area. Once planted and growing, consider treatment if 3-5 grasshoppers per square yard are found in the seedling alfalfa stand.

Vegetated borders around areas where wheat will be planted should be scouted 10 days before planting. Consider treating those borders if there are 7 to 12 grasshoppers per square yard. Once growing, 3 or more grasshoppers per square yard within the field can destroy seedling wheat stands. If grasshopper populations are low to moderate, seed treatments can protect emerging wheat plants for several weeks if products are applied at the highest registered rate. Seed treatments will be less effective under severe grasshopper pressure. Avoid planting too early, as this will help reduce the time that wheat will need to be protected.

In either crop, multiple applications might be necessary depending on the products used and the severity of the season’s grasshopper buildup. Please refer to the most recent Insect Management Guides for specific control information or search corn, sorghum, alfalfa, or wheat KSU insect management guide on your internet browser.

Information provided by Anthony Zukoff, Extension Entomology Associate – Garden City.

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>Weather patterns can have a significant impact on grasshopper populations year to year. Hot, dry summers increase the survival of nymphs and adult grasshoppers, leading to increased egg production during the growing season. Cool, wet weather promotes fungal pathogens that can reduce egg and nymph survival, but if the following spring is warm and wet, egg hatching will increase, and more nymphs survive. So, several years of hot, dry summers followed by warm, wet springs can eventually lead to large populations of grasshoppers in some regions.Weather patterns, along with abundant grassy and broad-leaf weeds, have supported the presence of large grasshopper populations in western and central Kansas this year. Most crops are likely mature enough to withstand some defoliation as summer continues. However, 5 to 8 grasshoppers per square yard in corn or sorghum fields may warrant treatment.Fall-planted crops: Alfalfa and wheatLater this season, fall-planted crops could be at risk, especially as alternate food sources are controlled or go dormant. In areas with larger grasshopper populations, seedling alfalfa and wheat could be at risk.Before planting alfalfa, treatment should be considered if there are 15 or more grasshoppers per square yard around the planting area. Once planted and growing, consider treatment if 3-5 grasshoppers per square yard are found in the seedling alfalfa stand.Vegetated borders around areas where wheat will be planted should be scouted 10 days before planting. Consider treating those borders if there are 7 to 12 grasshoppers per square yard. Once growing, 3 or more grasshoppers per square yard within the field can destroy seedling wheat stands. If grasshopper populations are low to moderate, seed treatments can protect emerging wheat plants for several weeks if products are applied at the highest registered rate. Seed treatments will be less effective under severe grasshopper pressure. Avoid planting too early, as this will help reduce the time that wheat will need to be protected.In either crop, multiple applications might be necessary depending on the products used and the severity of the season’s grasshopper buildup. Please refer to the most recent Insect Management Guides for specific control information or search corn, sorghum, alfalfa, or wheat KSU insect management guide on your internet browser.Information provided by Anthony Zukoff, Extension Entomology Associate – Garden City.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: Grasshopper populations in Kansas remain elevated

You have a long to-do list and not enough time in the day to get everything done. Most Americans would agree that this is a regular dilemma. So, we often try to solve this problem by multitasking. Whether it’s eating lunch while replying to emails or making a grocery list while talking on the phone, we are all guilty of multitasking whether we realize it or not.

If you’ve ever noticed that you’re ineffective while multitasking, that’s probably because the human brain is unable to do it. In fact, MIT professor, Dr. Earl Miller, explains, “The brain is incapable of simultaneously processing separate streams of information from multiple tasks.” When we try to multitask, what we are actually doing is inefficiently “task-switching.”

As you can see, productivity suffers when we multitask, but this is not the only consequence of it. Another short-term effect includes overindulgence, and in the long run, this can wreak havoc on health.

It might seem strange to think that multitasking can lead to overindulgence, but research indicates that distraction causes a person to crave more of what they miss out on. For example, if a person plays sudoku while eating lunch, they aren’t fully satisfied by solving the puzzle or their meal. In fact, people who multitask while eating tend to overindulge in food throughout the day. Or, people who scroll through social media while watching TV tend to engage in both activities more frequently.

This concept can also apply to gambling, gaming, and drinking alcohol, so it’s crucial to be mindful when we take part in activities that release “feel good” hormones such as dopamine. Or else we may have the urge to overindulge later on.

To combat this, being mindful can help us to savor the moment and anything we may be doing. While mindfulness is a simple concept, it’s difficult to practice in the midst of a busy day. Here are two tips to stay focused on the present moment.

Start the day off right. First thing in the morning, focus on body sensations for a few minutes. This can include tingling, sleepiness, thirst, and more. You can also tune into sensory stimulations like smell, sight, and sound. These practices are intended to help you notice what is happening to you and around you.

Walking meditation is another structured activity that can help to build a greater sense of mindfulness. Focus on the movement of walking and take in the environment. For example, listen to the chirping birds and notice the warmth of sunshine. Redirect any wandering thoughts to your current experience.

In today’s world of constant distraction, mindfulness is no easy task. But, if we slowed down to savor the things we enjoy, maybe we would be more satisfied and healthier overall.

<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>You have a long to-do list and not enough time in the day to get everything done. Most Americans would agree that this is a regular dilemma. So, we often try to solve this problem by multitasking. Whether it’s eating lunch while replying to emails or making a grocery list while talking on the phone, we are all guilty of multitasking whether we realize it or not.If you’ve ever noticed that you’re ineffective while multitasking, that’s probably because the human brain is unable to do it. In fact, MIT professor, Dr. Earl Miller, explains, “The brain is incapable of simultaneously processing separate streams of information from multiple tasks.” When we try to multitask, what we are actually doing is inefficiently “task-switching.”As you can see, productivity suffers when we multitask, but this is not the only consequence of it. Another short-term effect includes overindulgence, and in the long run, this can wreak havoc on health.It might seem strange to think that multitasking can lead to overindulgence, but research indicates that distraction causes a person to crave more of what they miss out on. For example, if a person plays sudoku while eating lunch, they aren’t fully satisfied by solving the puzzle or their meal. In fact, people who multitask while eating tend to overindulge in food throughout the day. Or, people who scroll through social media while watching TV tend to engage in both activities more frequently.This concept can also apply to gambling, gaming, and drinking alcohol, so it’s crucial to be mindful when we take part in activities that release “feel good” hormones such as dopamine. Or else we may have the urge to overindulge later on.To combat this, being mindful can help us to savor the moment and anything we may be doing. While mindfulness is a simple concept, it’s difficult to practice in the midst of a busy day. Here are two tips to stay focused on the present moment.Start the day off right. First thing in the morning, focus on body sensations for a few minutes. This can include tingling, sleepiness, thirst, and more. You can also tune into sensory stimulations like smell, sight, and sound. These practices are intended to help you notice what is happening to you and around you.Walking meditation is another structured activity that can help to build a greater sense of mindfulness. Focus on the movement of walking and take in the environment. For example, listen to the chirping birds and notice the warmth of sunshine. Redirect any wandering thoughts to your current experience.In today’s world of constant distraction, mindfulness is no easy task. But, if we slowed down to savor the things we enjoy, maybe we would be more satisfied and healthier overall.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: Multitasking to mindfulness

Those of you who were at Discovery Days had the opportunity to hear Mitch Holthus, the voice of the Kansas City Chiefs, discuss the other 4 H’s. While I will not do as good of a job as Mr. Holthus did, I want to recap the 4 H’s as I feel they are important for us to remember throughout the year, but especially during this wonderful time of year when we can connect with our 4-H members and their families, and our 4-H volunteers.

The first H addressed was Humble, the power of the “mangy mutt”. Mr. Holthus shared the success of the Chiefs with their 8 consecutive AFC West titles, the 4 of the last 5 seasons they were in the Super Bowl as the AFC Champions, AND being winners of the Lamar Hunt Trophy with 3 Super Bowl wins. He went on to share the importance of the “mutt” to stay humble and hungry – to never blink or flinch; fear nothing and attack everything; and eliminate distractions and create energy. The hungry dog hunts the best. What are you hungry for? What is your program hungry for?

This leads us to the second H, Hungry, the power of listening. Mitch said that you can teach a new dog old tricks, but you can also teach an old dog new tricks. I’d encourage you to read that again and think about where you are in your career (new or old-er). Mr. Holthus continued to emphasize listening has a linear intention and it is important to listen to absorb, ascertain, then act. How many of us listen and while doing so are thinking of how we will respond vs. listening to absorb what is being said, make sure you understand what was being said to you, then act and respond?

The third H Mr. Holthus identified for the Discovery Days delegation was Hard, the power of perseverance. He asked us the question, Who will do the task when it is hard? We should not ask others to do work we would not do ourselves. Sometimes we have to get down in the dirt and get dirty with everyone else to get the job done. Sometimes we have successes

and sometimes we have challenges. Mitch indicates that after three strikes, we are not out! Instead, we should continue to work towards the goal and persevere! Once we get to our goal, we need to celebrate those milestones. In Extension, we do not always celebrate our accomplishments, but we need to make a point to do so. Yet, it is important that we not “stay” in the celebration mode.

The fourth and final H is History, the power of a footprint. Mr. Holthus asked several questions around this H which all focused on purpose. What is our purpose? Where do we fit? What will we leave behind? And will we be a free agent or a footprint maker? I really loved this last question and how he identified a legacy or impact as a footprint.

As you go through this busy summer season, I want you to think about these questions:

· What does this mean for you and your work?

· How do you listen to understand, then be understood?

· Do you celebrate the successes in your program?

· What legacy or footprint are you leaving in your program and on the lives of the Kansans you serve?

Summers can be stressful and exciting simultaneously. Let’s continue to ask these questions of ourselves, stay humble in our work, stay hungry and listen to others, be willing to do the hard things, and remember the power of the footprint you are leaving through your work.

Many thanks to Dr. Maass for sharing her reflection on this impactful presentation.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668177490614.jpeg" alt="written by: Michelle Beran - 4-H Youth Development Agent in the Cottonwood Extension District. " />
 <figcaption>written by: Michelle Beran - 4-H Youth Development Agent in the Cottonwood Extension District. </figcaption>
 </figure>Those of you who were at Discovery Days had the opportunity to hear Mitch Holthus, the voice of the Kansas City Chiefs, discuss the other 4 H’s. While I will not do as good of a job as Mr. Holthus did, I want to recap the 4 H’s as I feel they are important for us to remember throughout the year, but especially during this wonderful time of year when we can connect with our 4-H members and their families, and our 4-H volunteers.The first H addressed was Humble, the power of the “mangy mutt”. Mr. Holthus shared the success of the Chiefs with their 8 consecutive AFC West titles, the 4 of the last 5 seasons they were in the Super Bowl as the AFC Champions, AND being winners of the Lamar Hunt Trophy with 3 Super Bowl wins. He went on to share the importance of the “mutt” to stay humble and hungry – to never blink or flinch; fear nothing and attack everything; and eliminate distractions and create energy. The hungry dog hunts the best. What are you hungry for? What is your program hungry for?This leads us to the second H, Hungry, the power of listening. Mitch said that you can teach a new dog old tricks, but you can also teach an old dog new tricks. I’d encourage you to read that again and think about where you are in your career (new or old-er). Mr. Holthus continued to emphasize listening has a linear intention and it is important to listen to absorb, ascertain, then act. How many of us listen and while doing so are thinking of how we will respond vs. listening to absorb what is being said, make sure you understand what was being said to you, then act and respond?The third H Mr. Holthus identified for the Discovery Days delegation was Hard, the power of perseverance. He asked us the question, Who will do the task when it is hard? We should not ask others to do work we would not do ourselves. Sometimes we have to get down in the dirt and get dirty with everyone else to get the job done. Sometimes we have successesand sometimes we have challenges. Mitch indicates that after three strikes, we are not out! Instead, we should continue to work towards the goal and persevere! Once we get to our goal, we need to celebrate those milestones. In Extension, we do not always celebrate our accomplishments, but we need to make a point to do so. Yet, it is important that we not “stay” in the celebration mode.The fourth and final H is History, the power of a footprint. Mr. Holthus asked several questions around this H which all focused on purpose. What is our purpose? Where do we fit? What will we leave behind? And will we be a free agent or a footprint maker? I really loved this last question and how he identified a legacy or impact as a footprint.As you go through this busy summer season, I want you to think about these questions:· What does this mean for you and your work?· How do you stay humble and hungry?· How do you listen to understand, then be understood?· Do you celebrate the successes in your program?· What legacy or footprint are you leaving in your program and on the lives of the Kansans you serve?Summers can be stressful and exciting simultaneously. Let’s continue to ask these questions of ourselves, stay humble in our work, stay hungry and listen to others, be willing to do the hard things, and remember the power of the footprint you are leaving through your work.Many thanks to Dr. Maass for sharing her reflection on this impactful presentation.Keep learning. Keep showing grace and kindness!Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.All Kansas Extension education programs and materials are available to all individuals without discrimination on the basis of race, color, national origin, sex, age or disability

BERAN: The other 4 H’s according to Mitch Holthus

Ready or not it’s time to start planning the fall vegetable garden. Fall gardens may face additional pressures of pests and heat, but the flavor that comes from these late season crops are often better. Fall planting requires attention to the number of days to harvest as well as the crops’ tolerance to frost. Crops may be direct seeded or transplanted into the garden. Growing transplants is a good choice when the temperature is too warm for starting seeds in the ground, if you have grow lights and space available for starting them indoors.

When seeding crops directly into the garden, plant slightly deeper than recommended in the spring to take advantage of the cooler soil temperatures and moisture available. Water more frequently to prevent the seeds from drying out. Overhead watering often causes soil to crust, making it more difficult for young, tender plants to emerge. Prevent this by applying a light sprinkling of vermiculite or compost over the row after seeding or use a soaker hose or drip irrigation right next to the row to allow water to slowly seep into the ground.

Plant potatoes if you can find seed stock or have saved seed potatoes. Do not use

freshly dug potatoes as they have a built-in dormancy that will prevent growth. Also, grocery store potatoes are often treated so they don’t sprout.

Cabbage, broccoli, and cauliflower can be started from seed at this time. Choose a protected place where the soil can be kept moist and rabbits will not bother them. This will not be where they will grow the entire season but these crops will be transplanted about mid-August.

Seed spinach and long-season maturing lettuce. Leaf lettuce will be seeded later.

Transplant cabbage, broccoli and cauliflower to their final location.

Seed radishes and leaf lettuce. No need to fertilize before planting. Side-dress two weeks after transplanting or four weeks after sowing seed by applying 2 tablespoons of a 16-0-0 or 1 tablespoon of a 27-3-3, 30-3-4 fertilizer, or something similar per plant.

<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>Ready or not it’s time to start planning the fall vegetable garden. Fall gardens may face additional pressures of pests and heat, but the flavor that comes from these late season crops are often better. Fall planting requires attention to the number of days to harvest as well as the crops’ tolerance to frost. Crops may be direct seeded or transplanted into the garden. Growing transplants is a good choice when the temperature is too warm for starting seeds in the ground, if you have grow lights and space available for starting them indoors.When seeding crops directly into the garden, plant slightly deeper than recommended in the spring to take advantage of the cooler soil temperatures and moisture available. Water more frequently to prevent the seeds from drying out. Overhead watering often causes soil to crust, making it more difficult for young, tender plants to emerge. Prevent this by applying a light sprinkling of vermiculite or compost over the row after seeding or use a soaker hose or drip irrigation right next to the row to allow water to slowly seep into the ground.Mid-July:Plant potatoes if you can find seed stock or have saved seed potatoes. Do not usefreshly dug potatoes as they have a built-in dormancy that will prevent growth. Also, grocery store potatoes are often treated so they don’t sprout.Cabbage, broccoli, and cauliflower can be started from seed at this time. Choose a protected place where the soil can be kept moist and rabbits will not bother them. This will not be where they will grow the entire season but these crops will be transplanted about mid-August.Late July:Seed beets, carrots and beans.Late July to Early August:Seed spinach and long-season maturing lettuce. Leaf lettuce will be seeded later.Second Week of August:Transplant cabbage, broccoli and cauliflower to their final location.Mid to Late August:Seed radishes and leaf lettuce. No need to fertilize before planting. Side-dress two weeks after transplanting or four weeks after sowing seed by applying 2 tablespoons of a 16-0-0 or 1 tablespoon of a 27-3-3, 30-3-4 fertilizer, or something similar per plant.The Kansas Garden Guide is a great resource for additional information about fall gardening.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910.K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.