March Madness is upon us! While some people's thoughts turn towards basketball, brackets, and buzzer-beaters, we in the weather community have our own March Madness event: a challenge amongst US states to sign up as many new observers as possible for a program known as CoCoRaHS. CoCoRaHS, the Community Collaborative Rain, Hail, and Snow Network, is a citizen-based project in which observers measure precipitation at their home or business using a standard, high-quality rain gauge and report their daily totals each morning via the project’s web site or through the CoCoRaHS app. CoCoRaHS aims to accurately determine where and how much precipitation falls across North America. CoCoRaHS began in 1998 at Colorado State University. Kansas was the third state to join back in 2004. 2023 marked the 25th anniversary of the project.

CoCoRaHS in Kansas is grateful for all of the observers, but they still need more help to improve the coverage of the entire state. Despite a count that averages out to 8 observers per county, there are five counties in Kansas with no active observers: Greeley, Haskell, Linn, Morton, and Woodson. There are 27 more counties with three or fewer observers. Why is statewide coverage so important? The Kansas Climate Office uses precipitation reports (rain, snow, and ice) to assess drought conditions across Kansas. Without reports, they have no idea exactly how much rain fell or exactly where it fell and where it didn’t, which makes it more difficult to determine drought status properly. They occasionally hear from people who point out that the weekly US Drought Monitor map, which that office contributes weekly, doesn’t accurately reflect conditions at their location. They often have no reported rainfall, or lack thereof, from their location. They are only as good as the data they receive!

Join CoCoRaHS the Kansas Climate Office hopes you’ll consider joining CoCoRaHS: visit www.cocorahs.org to learn more about the project and to become an observer. Help the to track the weather across Kansas; join CoCoRaHS today!

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>March Madness is upon us! While some people's thoughts turn towards basketball, brackets, and buzzer-beaters, we in the weather community have our own March Madness event: a challenge amongst US states to sign up as many new observers as possible for a program known as CoCoRaHS. CoCoRaHS, the Community Collaborative Rain, Hail, and Snow Network, is a citizen-based project in which observers measure precipitation at their home or business using a standard, high-quality rain gauge and report their daily totals each morning via the project’s web site or through the CoCoRaHS app. CoCoRaHS aims to accurately determine where and how much precipitation falls across North America. CoCoRaHS began in 1998 at Colorado State University. Kansas was the third state to join back in 2004. 2023 marked the 25th anniversary of the project.CoCoRaHS in Kansas is grateful for all of the observers, but they still need more help to improve the coverage of the entire state. Despite a count that averages out to 8 observers per county, there are five counties in Kansas with no active observers: Greeley, Haskell, Linn, Morton, and Woodson. There are 27 more counties with three or fewer observers. Why is statewide coverage so important? The Kansas Climate Office uses precipitation reports (rain, snow, and ice) to assess drought conditions across Kansas. Without reports, they have no idea exactly how much rain fell or exactly where it fell and where it didn’t, which makes it more difficult to determine drought status properly. They occasionally hear from people who point out that the weekly US Drought Monitor map, which that office contributes weekly, doesn’t accurately reflect conditions at their location. They often have no reported rainfall, or lack thereof, from their location. They are only as good as the data they receive!Join CoCoRaHS the Kansas Climate Office hopes you’ll consider joining CoCoRaHS: visit www.cocorahs.org to learn more about the project and to become an observer. Help the to track the weather across Kansas; join CoCoRaHS today!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: Join the CoCoRaHS Network...because every drop counts

Many people, for a variety of reasons, such as arthritis or other painful conditions, don’t participate in regular physical activity, despite the health benefits it would offer.

The Arthritis Foundation Walk With Ease program was developed to help people with or without arthritis form walking groups whose goals are safety and success. The program’s three major objectives are to provide participants with

· Education about successful physical activity for people with arthritis

· Opportunity to begin and develop an ongoing aerobic fitness program

Walk with Ease’s information and strategies are based on research and tested programs in exercise science, behavior change, and arthritis management.

How does it work? Groups meet for 6 weeks, three times per week. Each session lasts about one hour. The length of each session depends on how long your group decides to walk. At the start, some people may only be able to walk 5 to 15 minutes, but the program will help you gradually build up to at least 30 minutes of walking, three times a week. The program can be modified to meet the interests and needs of participants, who walk at their own pace.

Each session begins with a brief discussion of a topic important to successful walking or arthritis management. After the discussion the group will warm up, stretch, walk, cool down, and stretch one las time. Walking with a group is fun and groups often spend additional time socializing.

Who can participate? The Walk with Ease program is designed for people with arthritis- young and old, male and female, fit and not-so-fit. It is also suitable for people without arthritis who would like to begin a regular walking program to gain the benefits of regular aerobic exercise.

If you can be on your feet for 10 minutes without increased pain, you can probably participate successfully, and the program can be modified to meet your needs.

If you want to participate but have concerns about your health, consult your health care practitioner before you begin.

How do I register? To participate in the course, you complete and return an application. Please contact the Cottonwood Extension Office at 785-628-9430 or email moniquek@ksu.edu or you can stop by the office at 601 Main St. to fill out the application. The cost is $15 to participate. You receive a book with the class. Classes will meet most Monday, Wednesday, and Fridays at 1:30pm at Hays Recreation Center gyms. Classes begin April 3, 2024 and end on May 17, 2024.

Walk with Ease is running concurrently with Walk Kansas and can be a great way to start shifting your habits! You can participate in one program or both programs.

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/2024/3/1710165653495.png" alt="written by:&nbsp;Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>written by:&nbsp;Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>Many people, for a variety of reasons, such as arthritis or other painful conditions, don’t participate in regular physical activity, despite the health benefits it would offer.The Arthritis Foundation Walk With Ease program was developed to help people with or without arthritis form walking groups whose goals are safety and success. The program’s three major objectives are to provide participants with· Education about successful physical activity for people with arthritis· Education about arthritis management· Opportunity to begin and develop an ongoing aerobic fitness programWalk with Ease’s information and strategies are based on research and tested programs in exercise science, behavior change, and arthritis management.How does it work? Groups meet for 6 weeks, three times per week. Each session lasts about one hour. The length of each session depends on how long your group decides to walk. At the start, some people may only be able to walk 5 to 15 minutes, but the program will help you gradually build up to at least 30 minutes of walking, three times a week. The program can be modified to meet the interests and needs of participants, who walk at their own pace.Each session begins with a brief discussion of a topic important to successful walking or arthritis management. After the discussion the group will warm up, stretch, walk, cool down, and stretch one las time. Walking with a group is fun and groups often spend additional time socializing.Who can participate? The Walk with Ease program is designed for people with arthritis- young and old, male and female, fit and not-so-fit. It is also suitable for people without arthritis who would like to begin a regular walking program to gain the benefits of regular aerobic exercise.If you can be on your feet for 10 minutes without increased pain, you can probably participate successfully, and the program can be modified to meet your needs.If you want to participate but have concerns about your health, consult your health care practitioner before you begin.How do I register? To participate in the course, you complete and return an application. Please contact the Cottonwood Extension Office at 785-628-9430 or email moniquek@ksu.edu or you can stop by the office at 601 Main St. to fill out the application. The cost is $15 to participate. You receive a book with the class. Classes will meet most Monday, Wednesday, and Fridays at 1:30pm at Hays Recreation Center gyms. Classes begin April 3, 2024 and end on May 17, 2024.Walk with Ease is running concurrently with Walk Kansas and can be a great way to start shifting your habits! You can participate in one program or both programs.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: Walk with ease

Crabgrass preventers are another name for preemergence herbicides that prevent crabgrass seeds from developing into mature plants. Many people have a somewhat foggy idea of how they work and assume they kill the weed seed.&nbsp; Such is not the case. They do not kill the seed or even keep the seed from germinating but rather kill the young plant after it germinates.&nbsp; Therefore, they do not prevent germination but prevent emergence.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;

&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Crabgrass preventers are just that – preventers. With few exceptions they have no effect on existing crabgrass plants, so they must be applied before germination. Additionally, preventers do not last forever once applied to the soil.&nbsp; Microorganisms and natural processes begin to gradually break them down soon after they are applied. If some products are applied too early, they may have lost much of their strength by the time they are needed. Most crabgrass preventers are fairly ineffective after about 60 days, but there is considerable variation among products.

&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; For most of Kansas, crabgrass typically begins to germinate around May 1 or a little later. April 15 is normally a good target date for applying preventer because it gives active ingredients time to evenly disperse in the soil before crabgrass germination starts.&nbsp; Even better, base timing on the bloom of ornamental plants. The Eastern Redbud tree is a good choice for this purpose. When the trees in your area approach full bloom, apply crabgrass preventer. A follow-up application will be needed about 8 weeks later unless you are using Dimension or Barricade.

&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Dimension and Barricade are the only two products that give season-long control of crabgrass from a single application. In fact, they can be applied earlier than April 15 and still have sufficient residual strength to last the season. Barricade can even be applied in late fall for crabgrass control the next season.

&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Dimension can be applied as early as March 1. Because of the added flexibility in timing, these products are favorites of lawn care companies who have many customers to service in the spring. Though Dimension is usually not applied as early as Barricade, it is the herbicide of choice if it must be applied later than recommended. It is the exception to the rule that preemergence herbicides do not kill existing weeds. Dimension can kill crabgrass as long as it is young (two- to three-leaf stage). Dimension is also the best choice if treating a lawn that was planted late last fall. Normally a preemergence herbicide is not recommended unless the lawn has been mowed two to four times. But Dimension is kind to young tall fescue, perennial ryegrass, and Kentucky bluegrass seedlings and some formulations can be applied as early as two weeks after the first sign of germination. However, read the label of the specific product you wish to use to ensure that this use is allowed. Lawns established in the fall can be safely treated with Dimension the following spring even if they have not been mowed.

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>Crabgrass preventers are another name for preemergence herbicides that prevent crabgrass seeds from developing into mature plants. Many people have a somewhat foggy idea of how they work and assume they kill the weed seed.&nbsp; Such is not the case. They do not kill the seed or even keep the seed from germinating but rather kill the young plant after it germinates.&nbsp; Therefore, they do not prevent germination but prevent emergence.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Crabgrass preventers are just that – preventers. With few exceptions they have no effect on existing crabgrass plants, so they must be applied before germination. Additionally, preventers do not last forever once applied to the soil.&nbsp; Microorganisms and natural processes begin to gradually break them down soon after they are applied. If some products are applied too early, they may have lost much of their strength by the time they are needed. Most crabgrass preventers are fairly ineffective after about 60 days, but there is considerable variation among products.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; For most of Kansas, crabgrass typically begins to germinate around May 1 or a little later. April 15 is normally a good target date for applying preventer because it gives active ingredients time to evenly disperse in the soil before crabgrass germination starts.&nbsp; Even better, base timing on the bloom of ornamental plants. The Eastern Redbud tree is a good choice for this purpose. When the trees in your area approach full bloom, apply crabgrass preventer. A follow-up application will be needed about 8 weeks later unless you are using Dimension or Barricade.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Dimension and Barricade are the only two products that give season-long control of crabgrass from a single application. In fact, they can be applied earlier than April 15 and still have sufficient residual strength to last the season. Barricade can even be applied in late fall for crabgrass control the next season.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Dimension can be applied as early as March 1. Because of the added flexibility in timing, these products are favorites of lawn care companies who have many customers to service in the spring. Though Dimension is usually not applied as early as Barricade, it is the herbicide of choice if it must be applied later than recommended. It is the exception to the rule that preemergence herbicides do not kill existing weeds. Dimension can kill crabgrass as long as it is young (two- to three-leaf stage). Dimension is also the best choice if treating a lawn that was planted late last fall. Normally a preemergence herbicide is not recommended unless the lawn has been mowed two to four times. But Dimension is kind to young tall fescue, perennial ryegrass, and Kentucky bluegrass seedlings and some formulations can be applied as early as two weeks after the first sign of germination. However, read the label of the specific product you wish to use to ensure that this use is allowed. Lawns established in the fall can be safely treated with Dimension the following spring even if they have not been mowed.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: Crabgrass preventers

I hope that many of you involved in agriculture in Kansas are already familiar with the AgManager.info web site. It is one of the premier extension sites for information on the agricultural economy, from Kansas State University.

AgManager.info website is a comprehensive source of information, analysis, and decision-making tools for agricultural producers, agribusinesses, and others. The site serves as a clearinghouse for applied outreach information emanating from the Department of Agricultural Economics at Kansas State University. It was created by combining departmental and faculty sites as well as creating new features exclusive to the AgManager.info site. The goal of this coordination is to improve the organization of web-based material and allow greater access for agricultural producers and other clientele. Topics presented on the AgManager.info site include: crop and livestock marketing and outlook reports, crop insurance, farm management, land values, rental rates, agricultural policy, farm bill, upcoming events, human resources, income tax and law, and agribusiness. Several topics include features that are updated weekly, encouraging repeat visits to the site. AgManager.info also contains decision-making tools, such as budget spreadsheets, and data sets that can encourage the agricultural industry to view AgManager.info as the most comprehensive and widely used university-sponsored website for applied research and economic outreach information.

If you are in the agriculture industry I would highly encourage to visit the site and I think you will see the vast amount of useful information on it, and will hopefully book mark it! In 2023 there were a total of 259,047 sessions by 177,314 unique visitors, with 516,500 page views. There is not a week that goes by in my job as an Extension Agent that I do not go to and utilize the information on the web site for my work. The web address is www.agmanager.info

<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>I hope that many of you involved in agriculture in Kansas are already familiar with the AgManager.info web site. It is one of the premier extension sites for information on the agricultural economy, from Kansas State University.AgManager.info website is a comprehensive source of information, analysis, and decision-making tools for agricultural producers, agribusinesses, and others. The site serves as a clearinghouse for applied outreach information emanating from the Department of Agricultural Economics at Kansas State University. It was created by combining departmental and faculty sites as well as creating new features exclusive to the AgManager.info site. The goal of this coordination is to improve the organization of web-based material and allow greater access for agricultural producers and other clientele. Topics presented on the AgManager.info site include: crop and livestock marketing and outlook reports, crop insurance, farm management, land values, rental rates, agricultural policy, farm bill, upcoming events, human resources, income tax and law, and agribusiness. Several topics include features that are updated weekly, encouraging repeat visits to the site. AgManager.info also contains decision-making tools, such as budget spreadsheets, and data sets that can encourage the agricultural industry to view AgManager.info as the most comprehensive and widely used university-sponsored website for applied research and economic outreach information.If you are in the agriculture industry I would highly encourage to visit the site and I think you will see the vast amount of useful information on it, and will hopefully book mark it! In 2023 there were a total of 259,047 sessions by 177,314 unique visitors, with 516,500 page views. There is not a week that goes by in my job as an Extension Agent that I do not go to and utilize the information on the web site for my work. The web address is www.agmanager.infoStacy 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: AgManager.info – for agricultural producers & agribusiness

The Great Bend Recreation Commission will be hosting a few different Kids Day Out Activities on March 12th&nbsp;and 13th.&nbsp; Pre-registration is required by 5:00 pm on Thursday, March 7th, for the following programs.&nbsp; Please let us know at registration if your child has any food allergies that we need to be aware of.&nbsp;&nbsp;

Cooking Supper:&nbsp; During this class, students will be cooking a meal for dinner that night to enjoy with one adult.&nbsp; Students will also be decorating the table that you will enjoy your meal at and learn how to set a table.&nbsp; This program will be held on Tuesday, March 12th, at the Great Bend Rec Center (1214 Stone St) from 1:00 – 5:45 pm for children in 2nd&nbsp;through 5th&nbsp;grades.&nbsp;

Investigating Spring Break:&nbsp; During the morning, Christian Rivas, the Coordinator &amp; Instructor of the Barton Community College Criminal Justice program, will join us.&nbsp; He will be sharing some information about what he does at the college along with some fun investigative activities with the kids.&nbsp; In the afternoon, we will go bowling at Walnut Bowl along with other organized activities.&nbsp; For lunch, students will enjoy pizza, fruit, and a beverage.&nbsp; Students will be bussed by USD 428.&nbsp; This program will be held on Tuesday, March 12th, at the Great Bend Rec Activity Center (2715 18th&nbsp;Street) from 9:00 am – 4:00 pm for children in 1st&nbsp;through 6th&nbsp;grades.

Babysitting 101:&nbsp; This course gives participants the knowledge, skills, and confidence to care for toddlers through school-aged children.&nbsp; Topics include safety issues, preventing injuries and illness, basic childcare, and age-appropriate activities to do with children.&nbsp; This program will be held on Wednesday, March 13th, at the Cottonwood Extension District Office (3007 10th&nbsp;St) from 1:00 – 5:00 pm for children ages 11 and older.

History of Barton County:&nbsp; The morning will consist of crafts, games, and other organized activities at the Great Bend Rec Activity Center.&nbsp; In the afternoon, we’re going to be taking steps back in time and learn about some history of Barton County at the Barton County Historical Society.&nbsp; For lunch, students will enjoy pizza, fruit, and a beverage.&nbsp; Students will be bussed by USD 428.&nbsp; This program will be held on Wednesday, March 13th, at the Great Bend Rec Activity Center (2715 18th) from 9:00 am – 4:00 pm for children in 1st&nbsp;through 6th&nbsp;grades.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/7/1688393232509.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>The Great Bend Recreation Commission will be hosting a few different Kids Day Out Activities on March 12th&nbsp;and 13th.&nbsp; Pre-registration is required by 5:00 pm on Thursday, March 7th, for the following programs.&nbsp; Please let us know at registration if your child has any food allergies that we need to be aware of.&nbsp;&nbsp;Cooking Supper:&nbsp; During this class, students will be cooking a meal for dinner that night to enjoy with one adult.&nbsp; Students will also be decorating the table that you will enjoy your meal at and learn how to set a table.&nbsp; This program will be held on Tuesday, March 12th, at the Great Bend Rec Center (1214 Stone St) from 1:00 – 5:45 pm for children in 2nd&nbsp;through 5th&nbsp;grades.&nbsp;Investigating Spring Break:&nbsp; During the morning, Christian Rivas, the Coordinator &amp; Instructor of the Barton Community College Criminal Justice program, will join us.&nbsp; He will be sharing some information about what he does at the college along with some fun investigative activities with the kids.&nbsp; In the afternoon, we will go bowling at Walnut Bowl along with other organized activities.&nbsp; For lunch, students will enjoy pizza, fruit, and a beverage.&nbsp; Students will be bussed by USD 428.&nbsp; This program will be held on Tuesday, March 12th, at the Great Bend Rec Activity Center (2715 18th&nbsp;Street) from 9:00 am – 4:00 pm for children in 1st&nbsp;through 6th&nbsp;grades.Babysitting 101:&nbsp; This course gives participants the knowledge, skills, and confidence to care for toddlers through school-aged children.&nbsp; Topics include safety issues, preventing injuries and illness, basic childcare, and age-appropriate activities to do with children.&nbsp; This program will be held on Wednesday, March 13th, at the Cottonwood Extension District Office (3007 10th&nbsp;St) from 1:00 – 5:00 pm for children ages 11 and older.History of Barton County:&nbsp; The morning will consist of crafts, games, and other organized activities at the Great Bend Rec Activity Center.&nbsp; In the afternoon, we’re going to be taking steps back in time and learn about some history of Barton County at the Barton County Historical Society.&nbsp; For lunch, students will enjoy pizza, fruit, and a beverage.&nbsp; Students will be bussed by USD 428.&nbsp; This program will be held on Wednesday, March 13th, at the Great Bend Rec Activity Center (2715 18th) from 9:00 am – 4:00 pm for children in 1st&nbsp;through 6th&nbsp;grades.A complete list of programs and class details can be found at the GBRC website at&nbsp;<a href="http://www.greatbendrec.com/" target="_blank">www.greatbendrec.com</a>.&nbsp; Please contact the Recreation Commission office at 793-3755, ext 110, or stop by the office located at 1214 Stone Street for more information or with any questions you may have.

Great Bend Rec: Spring break, kids day out activities

Last week, I discussed the benefits of outdoor play. Next, I would like to explore ideas and get creative on things to do outside to hopefully spark your own imagination on how to make outside time more appealing to children than electronics. Be a good role model for your children and spend time outside yourself! Sometimes we have to make it a priority for it to happen. Don’t overthink it and it doesn’t always have to be complicated or elaborate.

· Nature Study-take a camera and a notebook-start a nature collection or have a scavenger hunt

· Visit a farm, orchard, botanical garden

· Pick flowers and make May Day baskets (May 1st)

· Fishing, hunting, camping (age appropriate, could be real or make believe)

I hope this encourages you to get outside and enjoy whatever weather we are having right now. I have fond memories of playing football and visiting several parks on a weekend afternoons while

enjoying a snack along the way with my children when they were younger. Now I enjoy taking my dogs for a walk, especially when my husband tags along.

I always admired a neighbor of mine that had young children. I would see them outside in all kinds of weather, different times of the day, for different lengths of time. Sometimes the parents were outside with them doing a structured activity and other times the older kids would be outside on their own. They gardened, walked, rode bikes and scooters, went to the pool, played ball games, among many other activities. This allowed them to spend time together as a family and enjoy the benefits of physical activity as well as the outdoors. I think they also used it as a way to help their children calm down on trying days. By creating a change of scenery, it allowed the child to get out some emotions or pent up energy. What a great idea to help children learn to manage their emotions. What if when we were stressed or upset about something we took a walk or jog to sort out our feelings rather than eating something that was bad for us or going shopping?

<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>Last week, I discussed the benefits of outdoor play. Next, I would like to explore ideas and get creative on things to do outside to hopefully spark your own imagination on how to make outside time more appealing to children than electronics. Be a good role model for your children and spend time outside yourself! Sometimes we have to make it a priority for it to happen. Don’t overthink it and it doesn’t always have to be complicated or elaborate.Ideas for Outside play:· Ball play· Walking/bike/scooter trails· Sand play· Water play· Bubble play· Sidewalk chalk· Nature Study-take a camera and a notebook-start a nature collection or have a scavenger hunt· Parks· Picnics· Read (yes, take books outside)· Gardening· Visit a farm, orchard, botanical garden· Make mud pies· Climb a tree· Pick flowers and make May Day baskets (May 1st)· Biking, scooters, surf, boogey board· Jump rope· Take dog for a walk/play fetch· Fishing, hunting, camping (age appropriate, could be real or make believe)I hope this encourages you to get outside and enjoy whatever weather we are having right now. I have fond memories of playing football and visiting several parks on a weekend afternoons whileenjoying a snack along the way with my children when they were younger. Now I enjoy taking my dogs for a walk, especially when my husband tags along.I always admired a neighbor of mine that had young children. I would see them outside in all kinds of weather, different times of the day, for different lengths of time. Sometimes the parents were outside with them doing a structured activity and other times the older kids would be outside on their own. They gardened, walked, rode bikes and scooters, went to the pool, played ball games, among many other activities. This allowed them to spend time together as a family and enjoy the benefits of physical activity as well as the outdoors. I think they also used it as a way to help their children calm down on trying days. By creating a change of scenery, it allowed the child to get out some emotions or pent up energy. What a great idea to help children learn to manage their emotions. What if when we were stressed or upset about something we took a walk or jog to sort out our feelings rather than eating something that was bad for us or going shopping?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: Outdoor play

Sometimes physical activity can be a chore. After a long day of work, running errands, and taking care of loved ones, it can seem like another “to-do” on the list. However, when we avoid movement, we feel guilt creep in. We know it’s important to improve the number on the scale, decrease cholesterol, manage blood sugar, and set ourselves up for healthy aging. Although these are all significant reasons to get active, they may not be enough.

Science indicates that the right “why” to be active is the motivator that makes you genuinely want to prioritize physical activity. This drive comes from within, and it is strongly related to what you value most in life. How can sitting less and moving more contribute to your values or to the roles you play in life?

Connecting movement and physical activity with your ability to fulfill your values can be a good starting place in finding your “why.”

For example, you may be someone who values relationships most in life. Do you strive to be an active grandparent, productive employee, or supportive friend? Regular stretching, going on a daily walk, or biking to work can strengthen your heart, build muscle, and defend against chronic illness. Physical activity can play an important part in your ability to serve others and fulfill your purpose in each role you play.

When you view physical activity this way, movement may feel more like a gift than a chore.

Think about physical activity you actually enjoy such as pickleball, dancing, biking, or gardening. When you take part in movement you find joy in, you might just have fun! These activities can be something you look forward to and result in immediate benefits. You will likely feel more energized, focused, flexible, and less stressed. When you exercise for these reasons, physical activity can be a hobby that fills your cup. This is why it is essential to schedule time for movement. When you prioritize your own health, you have more to pour into the things you value most in life.

Take time to analyze your current motivation for exercise. Is it sustainable, or will you burn out in the near future? When you find the right “why,” exercise can become a gift that you want to do. You will succeed and reap the immediate benefits of movement. This is the successful cycle of motivation. I encourage you to find your “why” and to see movement as a gift. After all, it is one that keeps on giving.

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>Sometimes physical activity can be a chore. After a long day of work, running errands, and taking care of loved ones, it can seem like another “to-do” on the list. However, when we avoid movement, we feel guilt creep in. We know it’s important to improve the number on the scale, decrease cholesterol, manage blood sugar, and set ourselves up for healthy aging. Although these are all significant reasons to get active, they may not be enough.Science indicates that the right “why” to be active is the motivator that makes you genuinely want to prioritize physical activity. This drive comes from within, and it is strongly related to what you value most in life. How can sitting less and moving more contribute to your values or to the roles you play in life?Connecting movement and physical activity with your ability to fulfill your values can be a good starting place in finding your “why.”For example, you may be someone who values relationships most in life. Do you strive to be an active grandparent, productive employee, or supportive friend? Regular stretching, going on a daily walk, or biking to work can strengthen your heart, build muscle, and defend against chronic illness. Physical activity can play an important part in your ability to serve others and fulfill your purpose in each role you play.When you view physical activity this way, movement may feel more like a gift than a chore.Think about physical activity you actually enjoy such as pickleball, dancing, biking, or gardening. When you take part in movement you find joy in, you might just have fun! These activities can be something you look forward to and result in immediate benefits. You will likely feel more energized, focused, flexible, and less stressed. When you exercise for these reasons, physical activity can be a hobby that fills your cup. This is why it is essential to schedule time for movement. When you prioritize your own health, you have more to pour into the things you value most in life.Take time to analyze your current motivation for exercise. Is it sustainable, or will you burn out in the near future? When you find the right “why,” exercise can become a gift that you want to do. You will succeed and reap the immediate benefits of movement. This is the successful cycle of motivation. I encourage you to find your “why” and to see movement as a gift. After all, it is one that keeps on giving.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: Find your 'why'

The Great Bend Recreation Commission will be hosting a Babysitting 101 class on Wednesday, March 13, from 1:00 - 5:00 pm at the Cottonwood Extension District Office (3007 10th&nbsp;Street).&nbsp; This class is open to participants ages 11 and older.&nbsp;

Pre-registration is required by 5 p.m. on Thursday, March 7. &nbsp;

This course gives participants the knowledge, skills, and confidence to care for toddlers through school-age children. Topics include safety issues, preventing injuries and illness, basic childcare, and age-appropriate activities to do with children. Each student will receive a wealth of information. Students will also learn how to make a snack for kids.&nbsp; Please let us know at registration if your child has any food allergies that we need to be aware of.&nbsp; Michelle Beran, Cottonwood Extension District 4-H &amp; Youth Development Agent, will be the instructor for the class.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; 

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

The Great Bend Recreation Commission will be hosting a Babysitting 101 class on Wednesday, March 13, from 1:00 - 5:00 pm at the Cottonwood Extension District Office (3007 10th&nbsp;Street).&nbsp; This class is open to participants ages 11 and older.&nbsp;Pre-registration is required by 5 p.m. on Thursday, March 7. &nbsp;This course gives participants the knowledge, skills, and confidence to care for toddlers through school-age children. Topics include safety issues, preventing injuries and illness, basic childcare, and age-appropriate activities to do with children. Each student will receive a wealth of information. Students will also learn how to make a snack for kids.&nbsp; Please let us know at registration if your child has any food allergies that we need to be aware of.&nbsp; Michelle Beran, Cottonwood Extension District 4-H &amp; Youth Development Agent, will be the instructor for the class.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; A complete list of programs and class details can be found at the GBRC website at&nbsp;<a href="http://www.greatbendrec.com/" target="_blank">www.greatbendrec.com</a>.&nbsp; To register, please contact the Recreation Commission office at 793-3755, ext 110, or stop by the office located at 1214 Stone Street for more information or with any questions you may have.

Great Bend Rec hosting babysitting class

We often associate 4-H projects with the county fair but there is so much more to the 4-H year!

The 4-H year begins in October and youth select several projects to explore and increase their knowledge and skills. During winter months, this project work can involve working with a beef or swine animal to begin growing, learning about health, and start handling the animal so that it is familiar with the 4-H member. Project work for the foods project may involve learning new skills such as measuring or using a sharp knife, and helping make meals for the family. Photography members can have incredible opportunities to experiment with light, shadows, and composition with the variety of weather that Kansas provides! Additionally, club members are taking on new leadership roles in their club and improving their communication skills at each meeting.

As we move into spring, livestock projects such as sheep and goats take off as those animals are born or purchased and youth will be learning about nutrition, animal health, and showmanship skills. Photography becomes even more fun as 4-H youth can explore subjects such as animals, insects, or landscapes as we can spend more time outside. This is the time that horticulture projects really get busy as youth work on preparing garden space and selecting seeds or plants.

Throughout the year, youth learn record keeping by working on Project Records which include setting goals, learning opportunities, project work, and financial records.

Communication, Leadership, and Community Engagement are all 4-H project areas but there is a piece of each of these in every 4-H project! These are lifetime skills that help youth be good family members, good employees, and good community members.

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&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call Cottonwood Extension District – Barton Office at 620-793-1910.

<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>We often associate 4-H projects with the county fair but there is so much more to the 4-H year!The 4-H year begins in October and youth select several projects to explore and increase their knowledge and skills. During winter months, this project work can involve working with a beef or swine animal to begin growing, learning about health, and start handling the animal so that it is familiar with the 4-H member. Project work for the foods project may involve learning new skills such as measuring or using a sharp knife, and helping make meals for the family. Photography members can have incredible opportunities to experiment with light, shadows, and composition with the variety of weather that Kansas provides! Additionally, club members are taking on new leadership roles in their club and improving their communication skills at each meeting.As we move into spring, livestock projects such as sheep and goats take off as those animals are born or purchased and youth will be learning about nutrition, animal health, and showmanship skills. Photography becomes even more fun as 4-H youth can explore subjects such as animals, insects, or landscapes as we can spend more time outside. This is the time that horticulture projects really get busy as youth work on preparing garden space and selecting seeds or plants.Throughout the year, youth learn record keeping by working on Project Records which include setting goals, learning opportunities, project work, and financial records.Communication, Leadership, and Community Engagement are all 4-H project areas but there is a piece of each of these in every 4-H project! These are lifetime skills that help youth be good family members, good employees, and good community members.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&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call Cottonwood Extension District – Barton Office at 620-793-1910.

BERAN: Year-round learning

Most gardeners think soil testing only determines nutrient deficiencies, but the tests also help gardeners understand whether the soil contains adequate nutrients. Basic tests check the soil’s pH, and the phosphorus and potassium levels.

“Most of the lawn and garden soil tests that come out of our soil-testing lab show more than adequate levels of both phosphorus and potassium,” said Kansas State University horticultural expert Cynthia Domenghini. “If those nutrients are not needed, applying them is a waste of money and can be a source of pollution.”

Domenghini urges gardeners to test their garden’s soil before beginning spring gardening, particularly if the soil hasn’t been tested in several years.

To do so, she says, take a sample from multiple locations in the garden and lawn. Samples should be taken at a depth between the surface and eight inches, depending on the area being sampled. Next, mix the samples together to total one pint of soil.

More information on taking an accurate soil test is available online from the&nbsp;<a href="https://www.agronomy.k-state.edu/outreach-and-services/soil-testing-lab/soil-analysis/producers-and-homeowners.html" target="_blank">K-State Agronomy Soil Analysis.</a>

According to Domenghini, the soil sample can then be submitted to your&nbsp;<a href="https://www.ksre.k-state.edu/about/statewide-locations.html" target="_blank">local K-State Research and Extension office</a>&nbsp;to have tests done at the K-State soil-testing laboratory for a fee.

“A soil test determines fertility problems, not other conditions that may exist, such as poor drainage, poor soil structure, soil borne diseases or insects, chemical contaminants or damage,” Domenghini said. “All of these conditions may reduce plant performance but cannot be evaluated by a soil test.”

Domenghini recommends submitting dry soil samples, as wet soil has different precautions.

“Wet soil samples should be air-dried before being submitted for testing,” Domenghini said. “Do not use artificial means of drying such as an oven or microwave as such treatment may result in inaccurate readings of nutrient levels.”

Soil tests should be used as a tool to identify nutrient deficiencies, Domenghini said, but often they do not tell the whole story of other factors affecting plant growth.

Factors that can affect plant growth that are not due to nutrient deficiencies or pH include:

·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Not enough sun

·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Poor soil physical characteristics

·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Walnut trees (walnuts give off a natural herbicide that interferes with the growth of some plants, such as tomatoes).

·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Tree roots.

·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Shallow soils.

·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Improper watering.

·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Overwatering.

Interested persons can also send their garden and yard-related questions to Domenghini at&nbsp;<a href="mailto:cdom@ksu.edu">cdom@ksu.edu</a>, or contact The Cottonwood Extension offices.

&nbsp;K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus in Manhattan.

<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>Most gardeners think soil testing only determines nutrient deficiencies, but the tests also help gardeners understand whether the soil contains adequate nutrients. Basic tests check the soil’s pH, and the phosphorus and potassium levels.“Most of the lawn and garden soil tests that come out of our soil-testing lab show more than adequate levels of both phosphorus and potassium,” said Kansas State University horticultural expert Cynthia Domenghini. “If those nutrients are not needed, applying them is a waste of money and can be a source of pollution.”Domenghini urges gardeners to test their garden’s soil before beginning spring gardening, particularly if the soil hasn’t been tested in several years.To do so, she says, take a sample from multiple locations in the garden and lawn. Samples should be taken at a depth between the surface and eight inches, depending on the area being sampled. Next, mix the samples together to total one pint of soil.More information on taking an accurate soil test is available online from the&nbsp;<a href="https://www.agronomy.k-state.edu/outreach-and-services/soil-testing-lab/soil-analysis/producers-and-homeowners.html" target="_blank">K-State Agronomy Soil Analysis.</a>According to Domenghini, the soil sample can then be submitted to your&nbsp;<a href="https://www.ksre.k-state.edu/about/statewide-locations.html" target="_blank">local K-State Research and Extension office</a>&nbsp;to have tests done at the K-State soil-testing laboratory for a fee.“A soil test determines fertility problems, not other conditions that may exist, such as poor drainage, poor soil structure, soil borne diseases or insects, chemical contaminants or damage,” Domenghini said. “All of these conditions may reduce plant performance but cannot be evaluated by a soil test.”Domenghini recommends submitting dry soil samples, as wet soil has different precautions.“Wet soil samples should be air-dried before being submitted for testing,” Domenghini said. “Do not use artificial means of drying such as an oven or microwave as such treatment may result in inaccurate readings of nutrient levels.”Soil tests should be used as a tool to identify nutrient deficiencies, Domenghini said, but often they do not tell the whole story of other factors affecting plant growth.Factors that can affect plant growth that are not due to nutrient deficiencies or pH include:·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Not enough sun·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Poor soil physical characteristics·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Walnut trees (walnuts give off a natural herbicide that interferes with the growth of some plants, such as tomatoes).·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Tree roots.·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Shallow soils.·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Improper watering.·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Overwatering.Interested persons can also send their garden and yard-related questions to Domenghini at&nbsp;<a href="mailto:cdom@ksu.edu">cdom@ksu.edu</a>, or contact The Cottonwood Extension offices.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910.&nbsp;K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus in Manhattan.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: Multiple benefits to soil testing for gardeners

Now is the time to finalize plans for kochia control. In western Kansas, kochia is among the first summer annual weed to emerge in the spring. Recent research suggests that kochia can begin emerging in early February, with most kochia emerging by late April. In fact, Pat Geier, Assistant Weed Scientist at the Southwest Research &amp; Extension Center in Garden City, found kochia emerging in fallow plots during the first week of February.

Good control of the first dense flush of kochia is essential for obtaining a good yield. Early-emerging seedlings use the limited spring soil moisture in the dryland production area. Kochia seedlings emerge in dense populations, making adequate herbicide coverage difficult. In addition, glyphosate-resistant kochia is prevalent across western Kansas, making kochia control even more challenging. For these reasons, it is important to apply preemergence herbicides in late winter or early spring to control this weed before it emerges.

Herbicide program components to effectively manage kochia at germination

To successfully manage kochia, a herbicide program needs two components:

1. a very soluble and effective herbicide that can be incorporated with very little precipitation, such as dicamba; and

2. a herbicide that has longer residual activity, which will require perhaps 0.75 inches or more precipitation for adequate incorporation, such as atrazine.

Precipitation events during late winter are often too small to activate longer residual herbicides, but dicamba may control kochia for 4 to 6 weeks until the longer residual herbicide is incorporated.

The best time to apply herbicides for kochia control is generally January through the first week of March but prior to kochia emergence, which can vary depending on weather conditions. Later applications, for example, at the time of burndown, are more likely to occur after kochia emergence, which increases the risk of control failure. Fall-applied treatments can help ensure timely application; however, they are not likely to control later flushes of kochia effectively.

<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>Now is the time to finalize plans for kochia control. In western Kansas, kochia is among the first summer annual weed to emerge in the spring. Recent research suggests that kochia can begin emerging in early February, with most kochia emerging by late April. In fact, Pat Geier, Assistant Weed Scientist at the Southwest Research &amp; Extension Center in Garden City, found kochia emerging in fallow plots during the first week of February.Good control of the first dense flush of kochia is essential for obtaining a good yield. Early-emerging seedlings use the limited spring soil moisture in the dryland production area. Kochia seedlings emerge in dense populations, making adequate herbicide coverage difficult. In addition, glyphosate-resistant kochia is prevalent across western Kansas, making kochia control even more challenging. For these reasons, it is important to apply preemergence herbicides in late winter or early spring to control this weed before it emerges.Herbicide program components to effectively manage kochia at germinationTo successfully manage kochia, a herbicide program needs two components:1. a very soluble and effective herbicide that can be incorporated with very little precipitation, such as dicamba; and2. a herbicide that has longer residual activity, which will require perhaps 0.75 inches or more precipitation for adequate incorporation, such as atrazine.Precipitation events during late winter are often too small to activate longer residual herbicides, but dicamba may control kochia for 4 to 6 weeks until the longer residual herbicide is incorporated.The best time to apply herbicides for kochia control is generally January through the first week of March but prior to kochia emergence, which can vary depending on weather conditions. Later applications, for example, at the time of burndown, are more likely to occur after kochia emergence, which increases the risk of control failure. Fall-applied treatments can help ensure timely application; however, they are not likely to control later flushes of kochia effectively.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: Pre-plant herbicide applications for kochia control

I recently came across a really interesting challenge to get kids and families to be active. The concept is to have children be outside a total of 1000 hours in one year. That averages about 3 hours per day. It is a yearlong challenge since everyone has ups and downs throughout our lives and a year would give the challenge plenty of times for those highs and lows. The website has resources for those living in harsher conditions, whether it is hot or cold. It is a “global platform for those who wish to reclaim childhood, reconnect families and live a fuller life” as defined by their website 1000hoursoutside.com. They have books, blogs, newsletters, podcasts, and trackers on their website to help you get started. And yes, there is an app for it as well!

Our lifestyle has become increasingly convenient which also doesn’t require us to be very active. Modern day conveniences have caused us to become sedentary as we spend much of our time behind screens and devices. Unfortunately, this had led to an alarming increase in obesity, chronic disease, and mental health issues among not only the adult population but also youth. We are not setting our children up for success physically, mentally, or emotionally when they are behind screens a majority of their day. It is very difficult as a parent to set those boundaries as I have seen it in my own children. I’m hoping today’s article will inspire you to get outside and play with your children. If you don’t have children, get outside and enjoy whatever weather Kansas is bringing us.

Outside time/play has many benefits, probably too many to list here but I will try:

· Unstructured play-allows them the freedom to spend as much time as they would like exploring and with perhaps less supervision to experiment.

· Sunlight-the benefits of Vitamin D are well documented. We need Vitamin D for both physical and mental health.

· Gross motor skills- being able to develop the large muscles for coordination, balance and movement.

· Routines-build outside time into your day. Getting outside can be something to look forward to if your children are still at home or when they get home from school.

· Socialization- opportunities to be around other children. If they are young it is opportunities to observe other children. As they get older it gives them a chance to interact more with other children perhaps of different ages. It also gives parents an opportunity to meet other parents.

· Mental Health and Stress Relief-being in nature and/or physical activity is a natural stress reliver for all ages. It is just good to be outside and enjoy nature.

· Experience weather- I know some of the mothers are cringing (me included) but getting out in different types of weather provides a wonderful sensory and scientific lesson for children. Of course, we have to be safe but even a few minutes outside to play in the rain or snow can be a fun, memorable experience.

· Shared experiences- go outside with your children and enjoy those shared experiences. Those experiences create the attachment and bond they need for healthy relationships now and in the future.

· Sensory experiences-outside time gives a variety of different sensory experiences than inside. For example, different sights, sounds, smells, and feels.

· Science study-plants and animals can be studied throughout the seasons.

· Brain Development and Cognition-the best exercise for the brain is exercise is my favorite saying from Becky Bailey, Founder of Conscious Discipline. We have to move our body for our brain to develop. On the opposite end of the life spectrum if we are sedentary as we age we are more likely to develop dementia.

· Sleep-getting sunlight during the day and being active can help us sleep better.

Whether you actually keep track of hours or not, just get outside. Tracking helps us be more intentional and be accountable.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>I recently came across a really interesting challenge to get kids and families to be active. The concept is to have children be outside a total of 1000 hours in one year. That averages about 3 hours per day. It is a yearlong challenge since everyone has ups and downs throughout our lives and a year would give the challenge plenty of times for those highs and lows. The website has resources for those living in harsher conditions, whether it is hot or cold. It is a “global platform for those who wish to reclaim childhood, reconnect families and live a fuller life” as defined by their website 1000hoursoutside.com. They have books, blogs, newsletters, podcasts, and trackers on their website to help you get started. And yes, there is an app for it as well!Our lifestyle has become increasingly convenient which also doesn’t require us to be very active. Modern day conveniences have caused us to become sedentary as we spend much of our time behind screens and devices. Unfortunately, this had led to an alarming increase in obesity, chronic disease, and mental health issues among not only the adult population but also youth. We are not setting our children up for success physically, mentally, or emotionally when they are behind screens a majority of their day. It is very difficult as a parent to set those boundaries as I have seen it in my own children. I’m hoping today’s article will inspire you to get outside and play with your children. If you don’t have children, get outside and enjoy whatever weather Kansas is bringing us.Outside time/play has many benefits, probably too many to list here but I will try:· Unstructured play-allows them the freedom to spend as much time as they would like exploring and with perhaps less supervision to experiment.· Sunlight-the benefits of Vitamin D are well documented. We need Vitamin D for both physical and mental health.· Gross motor skills- being able to develop the large muscles for coordination, balance and movement.· Routines-build outside time into your day. Getting outside can be something to look forward to if your children are still at home or when they get home from school.· Socialization- opportunities to be around other children. If they are young it is opportunities to observe other children. As they get older it gives them a chance to interact more with other children perhaps of different ages. It also gives parents an opportunity to meet other parents.· Mental Health and Stress Relief-being in nature and/or physical activity is a natural stress reliver for all ages. It is just good to be outside and enjoy nature.· Experience weather- I know some of the mothers are cringing (me included) but getting out in different types of weather provides a wonderful sensory and scientific lesson for children. Of course, we have to be safe but even a few minutes outside to play in the rain or snow can be a fun, memorable experience.· Shared experiences- go outside with your children and enjoy those shared experiences. Those experiences create the attachment and bond they need for healthy relationships now and in the future.· Sensory experiences-outside time gives a variety of different sensory experiences than inside. For example, different sights, sounds, smells, and feels.· Science study-plants and animals can be studied throughout the seasons.· Brain Development and Cognition-the best exercise for the brain is exercise is my favorite saying from Becky Bailey, Founder of Conscious Discipline. We have to move our body for our brain to develop. On the opposite end of the life spectrum if we are sedentary as we age we are more likely to develop dementia.· Sleep-getting sunlight during the day and being active can help us sleep better.Whether you actually keep track of hours or not, just get outside. Tracking helps us be more intentional and be accountable.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: 1,000 hours outside

In today’s world, Facebook, Instagram, and TikTok are like “black holes.” Bobbie Bensaid, an extension educator from Mississippi State Extension, describes these platforms as “virtual portals that suck us in!” Social media is not bad, but at some point, it can consume more of our time than we would like. We often look to these unfulfilling brain boosts, and we can forget what we enjoy doing for fun! However, when we release dopamine due to meaningful activities, we are mentally satiated and tend to be more productive and fulfilled.

Bobbie explains, “Dopamine is a neurotransmitter that is released in the brain when we do activities that are pleasurable or that we enjoy. When we are stimulated and release large amounts of dopamine, we teach our brains to return to these activities. For example, when we do activities we enjoy, dopamine is released, and it tells our brain, “We love this! Good job! Let’s keep going!” This is why junk food, sugar, and the internet are so addictive. These things trigger the release of large amounts of dopamine into our brains and make us want to repeat these experiences.”

Motivation, alertness, and focus often accompany healthy dopamine levels. However, we may feel tired, burnt out, and unhappy if our dopamine levels are low or unbalanced. We may also experience memory loss, mood swings, sleeplessness, and concentration issues. Having unhealthy amounts of dopamine, whether those levels are too high or too low, can take a toll on mental health.

Bobbie suggests making a ‘Dopamine Menu’ to remind ourselves what it is that brings us true satisfaction and to be intentional about engaging in those activities.

Using the template of an actual menu, she describes different sources of dopamine production that lead to happiness:

“First let’s think of Starters or appetizers. These are quick boosts of joy that can be done in under 10 minutes. What are those things you like to do that don’t take much time?”

Some examples are making a grocery list for the week, playing a game with your child, spending a few minutes in prayer or meditation, going for a walk, or writing a note and sticking it in the mail.

“Next, we have Mains. These are the big passions we have that take up a considerable amount of time.”

Mains or entrees might include playing a sport, volunteering, cooking dinner for a loved one, gardening, sewing, learning a new language, or reading a book.

“Our next section on our Dopamine Menu is Sides, and these are activities you can do while doing something else. These are activities we can do that make unpleasant things a bit more pleasant.”

Sides can include listening to music while exercising, talking on the phone, singing during a long car ride, or drinking your favorite coffee in a meeting.

“Desserts are next on the menu. These are things that are tasty in moderation but make us feel yucky if we have them too much. Examples of dopamine desserts are scrolling through social media, eating actual dessert, playing video games, or binging tv shows.”

“Finally, we have Specials. These are like specials at a restaurant. They are not always available, and typically they cost a bit more than others. So, these are the activities we love but we cannot have or do all the time.”

For example, vacations, attending a concert, or going on a shopping spree are specials.

Using your personalized Dopamine Menu can be a useful tool to help you find true happiness and a sense of purpose. I challenge you to make a conscious effort to do things that bring authentic fulfillment rather than binging on “brain desserts” that tend to give a false sense of satisfaction.

<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>In today’s world, Facebook, Instagram, and TikTok are like “black holes.” Bobbie Bensaid, an extension educator from Mississippi State Extension, describes these platforms as “virtual portals that suck us in!” Social media is not bad, but at some point, it can consume more of our time than we would like. We often look to these unfulfilling brain boosts, and we can forget what we enjoy doing for fun! However, when we release dopamine due to meaningful activities, we are mentally satiated and tend to be more productive and fulfilled.What is dopamine?Bobbie explains, “Dopamine is a neurotransmitter that is released in the brain when we do activities that are pleasurable or that we enjoy. When we are stimulated and release large amounts of dopamine, we teach our brains to return to these activities. For example, when we do activities we enjoy, dopamine is released, and it tells our brain, “We love this! Good job! Let’s keep going!” This is why junk food, sugar, and the internet are so addictive. These things trigger the release of large amounts of dopamine into our brains and make us want to repeat these experiences.”Why is dopamine important?Motivation, alertness, and focus often accompany healthy dopamine levels. However, we may feel tired, burnt out, and unhappy if our dopamine levels are low or unbalanced. We may also experience memory loss, mood swings, sleeplessness, and concentration issues. Having unhealthy amounts of dopamine, whether those levels are too high or too low, can take a toll on mental health.What can we do?Bobbie suggests making a ‘Dopamine Menu’ to remind ourselves what it is that brings us true satisfaction and to be intentional about engaging in those activities.Using the template of an actual menu, she describes different sources of dopamine production that lead to happiness:“First let’s think of Starters or appetizers. These are quick boosts of joy that can be done in under 10 minutes. What are those things you like to do that don’t take much time?”Some examples are making a grocery list for the week, playing a game with your child, spending a few minutes in prayer or meditation, going for a walk, or writing a note and sticking it in the mail.“Next, we have Mains. These are the big passions we have that take up a considerable amount of time.”Mains or entrees might include playing a sport, volunteering, cooking dinner for a loved one, gardening, sewing, learning a new language, or reading a book.“Our next section on our Dopamine Menu is Sides, and these are activities you can do while doing something else. These are activities we can do that make unpleasant things a bit more pleasant.”Sides can include listening to music while exercising, talking on the phone, singing during a long car ride, or drinking your favorite coffee in a meeting.“Desserts are next on the menu. These are things that are tasty in moderation but make us feel yucky if we have them too much. Examples of dopamine desserts are scrolling through social media, eating actual dessert, playing video games, or binging tv shows.”“Finally, we have Specials. These are like specials at a restaurant. They are not always available, and typically they cost a bit more than others. So, these are the activities we love but we cannot have or do all the time.”For example, vacations, attending a concert, or going on a shopping spree are specials.Using your personalized Dopamine Menu can be a useful tool to help you find true happiness and a sense of purpose. I challenge you to make a conscious effort to do things that bring authentic fulfillment rather than binging on “brain desserts” that tend to give a false sense of satisfaction.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: Finding true fulfillment - healthy dopamine levels

The Great Bend Recreation Commission will be hosting a free Stop ‘N Learn Session titled “Make Active Habits Stick” on Wednesday, Feb. 28, from 12:00 – 1:00 pm at the Great Bend Rec Activity Center (2715 18th&nbsp;Street).&nbsp; In this session, we will talk about why it is hard to fit regular exercise into your routine and how to combat these barriers with proven habit-formation techniques.&nbsp; Learn how to plan for setbacks, adapt to life changes, and find support.&nbsp; We will talk about how to get to sample a healthy treat and take home the recipe to try it on your own.&nbsp;&nbsp;Karissa Winkel, Family and Community Wellness Agent for K-State and Extension – Cottonwood District, will be the speaker for the program.&nbsp;&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/10/1602181603891.png" alt="" />
 <figcaption></figcaption>
 </figure>The Great Bend Recreation Commission will be hosting a free Stop ‘N Learn Session titled “Make Active Habits Stick” on Wednesday, Feb. 28, from 12:00 – 1:00 pm at the Great Bend Rec Activity Center (2715 18th&nbsp;Street).&nbsp; In this session, we will talk about why it is hard to fit regular exercise into your routine and how to combat these barriers with proven habit-formation techniques.&nbsp; Learn how to plan for setbacks, adapt to life changes, and find support.&nbsp; We will talk about how to get to sample a healthy treat and take home the recipe to try it on your own.&nbsp;&nbsp;Karissa Winkel, Family and Community Wellness Agent for K-State and Extension – Cottonwood District, will be the speaker for the program.&nbsp;&nbsp;A complete list of programs and class details can be found at the GBRC website at&nbsp;<a href="http://www.greatbendrec.com/" target="_blank">www.greatbendrec.com</a>.&nbsp; Please contact the Recreation Commission office at 793-3755, ext 110, or stop by the office located at 1214 Stone Street for more information or with any questions you may have.

GBRC: Stop 'N Learn - Make Active Habits Stick

The Kansas State University Department of Agricultural Economics will be hosting three conferences to help farmers and ranchers plan for the transition of their farm to the next generation.

· March 7: Great Bend – Great Bend Convention Center.

· March 8: Manhattan – Manhattan Convention Center.

Each conference begins at 9 a.m. and adjourns by 3 p.m. Lunch and materials will be provided.

Ashlee Westerhold, director of the Office of Farm and Ranch Transition at K-State said that “85% of Kansas farms are family owned. A Farm Journal survey indicated that 80% of farmers plan to transfer control of their operation to the next generation, but only 20% were confident that their succession plan would achieve that goal.”

Shannon Ferrell, professor and agricultural law specialist at Oklahoma State University, is the keynote speaker at all three locations. He will give an informative, yet humorous, overview of the importance of transition planning and how a farm family can begin the process.

The conference agenda also includes presentations about Farm Service Agency’s CRP-TIP program for transitioning farms, an overview of K-State resources for farm transition, and presentations by local attorneys and accountants on the nuts and bolts of putting a plan in place.

Registration costs $60 and must be received by March 1. For more information about the conference and to register go to www.agkansitions.org

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="written by: Stacy Campbell - Cottonwood Extension District" />
 <figcaption>written by: Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>The Kansas State University Department of Agricultural Economics will be hosting three conferences to help farmers and ranchers plan for the transition of their farm to the next generation.The locations of the conference include:· March 6: Garden City – Clarion Inn.· March 7: Great Bend – Great Bend Convention Center.· March 8: Manhattan – Manhattan Convention Center.Each conference begins at 9 a.m. and adjourns by 3 p.m. Lunch and materials will be provided.Ashlee Westerhold, director of the Office of Farm and Ranch Transition at K-State said that “85% of Kansas farms are family owned. A Farm Journal survey indicated that 80% of farmers plan to transfer control of their operation to the next generation, but only 20% were confident that their succession plan would achieve that goal.”Shannon Ferrell, professor and agricultural law specialist at Oklahoma State University, is the keynote speaker at all three locations. He will give an informative, yet humorous, overview of the importance of transition planning and how a farm family can begin the process.The conference agenda also includes presentations about Farm Service Agency’s CRP-TIP program for transitioning farms, an overview of K-State resources for farm transition, and presentations by local attorneys and accountants on the nuts and bolts of putting a plan in place.Registration costs $60 and must be received by March 1. For more information about the conference and to register go to www.agkansitions.org

CAMPBELL: Farm transition conference in Great Bend

Did you know that deer hunting was enjoyed by 7.9 million people in 2016?

White-tailed deer are widely distributed in North America and for at least 10,000 years have been important to human beings for food, clothing, and tools.

White-tailed deer are a medium-sized cervid that evolved in North America. The species’ range extends from the Yukon and Northwest Territories in Canada, south through the United States, Mexico, and Central America, into South America as far south as Peru and Bolivia.

Deer hunters and wildlife enthusiast come join us on Wednesday, February 28 at 6:30 p.m. at the Agricultural Research Center – Hays auditorium, 1232 240th Avenue.

Drew Richetts, an Associate Professor and Extension Wildlife Specialist with K-State Research &amp; Extension will give about a ninety-minute program on white-tailed deer biology, space use, cover requirements, nutritional requirements, managing white-tailed deer habitat, supplemental feeding and managing white-tailed deer populations. And there will be time for your questions!

All interested people are invited to attend this free program. No RSVP necessary. If you have any questions contact us at the Cottonwood Extension Office 785-628-9430 or email scampbel@ksu.edu

Come learn how to improve the habitat and increase your chances of success when pursuing the most popular game animal in North America.

<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>Did you know that deer hunting was enjoyed by 7.9 million people in 2016?White-tailed deer are widely distributed in North America and for at least 10,000 years have been important to human beings for food, clothing, and tools.White-tailed deer are a medium-sized cervid that evolved in North America. The species’ range extends from the Yukon and Northwest Territories in Canada, south through the United States, Mexico, and Central America, into South America as far south as Peru and Bolivia.Deer hunters and wildlife enthusiast come join us on Wednesday, February 28 at 6:30 p.m. at the Agricultural Research Center – Hays auditorium, 1232 240th Avenue.Drew Richetts, an Associate Professor and Extension Wildlife Specialist with K-State Research &amp; Extension will give about a ninety-minute program on white-tailed deer biology, space use, cover requirements, nutritional requirements, managing white-tailed deer habitat, supplemental feeding and managing white-tailed deer populations. And there will be time for your questions!All interested people are invited to attend this free program. No RSVP necessary. If you have any questions contact us at the Cottonwood Extension Office 785-628-9430 or email scampbel@ksu.eduCome learn how to improve the habitat and increase your chances of success when pursuing the most popular game animal in North America.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: White-Tailed deer biology & management program – Feb. 28

<a href="https://www.agkansitions.org/" target="_blank">Registration is now available online</a>. The locations of the conference include:

Ashlee Westerhold, director of the&nbsp;<a href="https://www.agkansitions.org/" target="_blank">Office of Farm and Ranch Transition</a>&nbsp;at K-State, said a 2012 study from the Harvard Business School found that 70% of family-owned businesses fail to transition to new owners successfully.

“In Kansas,” she notes, “84.6% of Kansas farms are family owned.”

Further, Westerhold said that of the businesses that fail to transition successfully, 60% are due to problems with communication and trust, and 25% are due to lack of preparation for the next generation.

She notes the Farm Journal indicated that 80% of farmers surveyed plan to transfer control of their operation to the next generation, but only 20% were confident that their succession plan would achieve that goal.

“With the values of farm assets and land today, discussing and planning farm succession is even more important,” Westerhold said.

Shannon Ferrell, professor and agricultural law specialist in Oklahoma State University’s Department of Agricultural Economics, is the keynote speaker at all three locations. He will give an informative, yet humorous, overview of the importance of transition planning and how a farm family can begin the process.

“We hope attendees will be motivated to move forward in the transition planning process,” Westerhold said. “We will provide tools and resources to assist in that process.”

<a href="mailto:Registration">Registration</a>&nbsp;costs $60 and must be received by March 1. More information about the conference is available at&nbsp;<a href="http://www.agmanager.info/events" target="_blank">www.AgManager.info/events</a>&nbsp;or&nbsp;<a href="https://www.agkansitions.org/" target="_blank">https://www.agkansitions.org</a>.

<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 State University Department of Agricultural Economics will be hosting three conferences to help farmers and ranchers plan for the transition of their farm to the next generation.<a href="https://www.agkansitions.org/" target="_blank">Registration is now available online</a>. The locations of the conference include:<ul>
 <li>March 6: Garden City – Clarion Inn.</li><li>March 7: Great Bend – Great Bend Convention Center.</li><li>March 8: Manhattan – Manhattan Convention Center.</li>
 </ul>Each conference begins at 9 a.m. and adjourns by 3 p.m. Lunch and materials will be provided.Ashlee Westerhold, director of the&nbsp;<a href="https://www.agkansitions.org/" target="_blank">Office of Farm and Ranch Transition</a>&nbsp;at K-State, said a 2012 study from the Harvard Business School found that 70% of family-owned businesses fail to transition to new owners successfully.“In Kansas,” she notes, “84.6% of Kansas farms are family owned.”Further, Westerhold said that of the businesses that fail to transition successfully, 60% are due to problems with communication and trust, and 25% are due to lack of preparation for the next generation.She notes the Farm Journal indicated that 80% of farmers surveyed plan to transfer control of their operation to the next generation, but only 20% were confident that their succession plan would achieve that goal.“With the values of farm assets and land today, discussing and planning farm succession is even more important,” Westerhold said.Shannon Ferrell, professor and agricultural law specialist in Oklahoma State University’s Department of Agricultural Economics, is the keynote speaker at all three locations. He will give an informative, yet humorous, overview of the importance of transition planning and how a farm family can begin the process.The conference agenda also includes presentations about Farm Service Agency’s CRP-TIP program for transitioning farms, an overview of K-State resources for farm transition, and presentations by local attorneys and accountants on the nuts and bolts of putting a plan in place.“We hope attendees will be motivated to move forward in the transition planning process,” Westerhold said. “We will provide tools and resources to assist in that process.”<a href="mailto:Registration">Registration</a>&nbsp;costs $60 and must be received by March 1. More information about the conference is available at&nbsp;<a href="http://www.agmanager.info/events" target="_blank">www.AgManager.info/events</a>&nbsp;or&nbsp;<a href="https://www.agkansitions.org/" target="_blank">https://www.agkansitions.org</a>.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910.&nbsp;K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus in Manhattan.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: Farm transition 

Recently, I had a friend voice her opinion about Valentine’s Day. She challenged the idea of showering loved ones with appreciation on a single day of the year. Instead, she believes that a little TLC should be shown daily. While grand, romantic gestures are not for everyone, I think we can all agree that Valentine’s Day reminds us of the importance of showing loved ones we care about them year-round.

The same can be true for our heart health, and it’s fitting that February is American Heart Month. We take this time to focus on bringing awareness to heart health and preventing cardiovascular disease. Since heart disease is a leading cause of death worldwide and more than a third of Kansans have high blood pressure, it is important to adopt a heart-healthy lifestyle. Take action by showing your heart some love this February and the remainder of the year by:

Getting enough quality sleep. Lack of sleep increases the risk of high blood pressure and heart disease.

· Get into a routine by going to bed and waking at the same time each day

· Talk to your healthcare provider about supplementing with magnesium which has proven to be a natural sleep aid and supports healthy blood pressure

Maintain a healthy weight. A healthy body composition can prevent and control many diseases.

· Reach for healthy snacks like fruit, nuts, or yogurt instead of sugary, packaged foods

· Stay hydrated with water as your drink of choice

· Aim for at least 150 minutes of exercise per week

Stop Smoking. Any amount of smoking or vaping damages your heart and vessels.

· Select a quit date and write yourself a contract that outlines your plan for quitting

· Talk with your healthcare provider about programs and products that can help

· Visit KSquit.org to enroll in free coaching and quit medications

Control Cholesterol. High cholesterol levels can cause buildup of plaque in veins and arteries increasing your risk of heart disease.

· Eat more unsaturated fats such as olive oil, nuts, seeds, and fatty fish. Reduce foods high in saturated fats such as cheese and red meat.

· Try the free Therapeutic Lifestyle Changes Program from the NIH which combines diet, physical activity, and weight management to help lower high blood cholesterol and improve heart health.

Manage Stress. Chronic stress narrows blood vessels and increases blood pressure.

· Schedule time each week to do hobbies you enjoy such as crafting, hiking, or reading

· Take a yoga class to lower stress and improve flexibility and relaxation

· Try prayer or mindfulness meditation to reduce stressful thoughts and emotions

Other ways to care for your heart include controlling blood pressure, managing blood sugar, increasing physical activity, and eating more whole foods. Including all these strategies in your lifestyle may be overwhelming, but I challenge you to try to do one heart-healthy habit each day. Finding support from loved ones can also be encouraging. Family and friends can keep you accountable on your health journey and help you show your heart some love.

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>Recently, I had a friend voice her opinion about Valentine’s Day. She challenged the idea of showering loved ones with appreciation on a single day of the year. Instead, she believes that a little TLC should be shown daily. While grand, romantic gestures are not for everyone, I think we can all agree that Valentine’s Day reminds us of the importance of showing loved ones we care about them year-round.The same can be true for our heart health, and it’s fitting that February is American Heart Month. We take this time to focus on bringing awareness to heart health and preventing cardiovascular disease. Since heart disease is a leading cause of death worldwide and more than a third of Kansans have high blood pressure, it is important to adopt a heart-healthy lifestyle. Take action by showing your heart some love this February and the remainder of the year by:Getting enough quality sleep. Lack of sleep increases the risk of high blood pressure and heart disease.· Aim for 7-9 hours each night· Get into a routine by going to bed and waking at the same time each day· Avoid caffeine after 12 pm· Talk to your healthcare provider about supplementing with magnesium which has proven to be a natural sleep aid and supports healthy blood pressureMaintain a healthy weight. A healthy body composition can prevent and control many diseases.· Reach for healthy snacks like fruit, nuts, or yogurt instead of sugary, packaged foods· Stay hydrated with water as your drink of choice· Aim for at least 150 minutes of exercise per weekStop Smoking. Any amount of smoking or vaping damages your heart and vessels.· Select a quit date and write yourself a contract that outlines your plan for quitting· Talk with your healthcare provider about programs and products that can help· Visit KSquit.org to enroll in free coaching and quit medicationsControl Cholesterol. High cholesterol levels can cause buildup of plaque in veins and arteries increasing your risk of heart disease.· Eat more unsaturated fats such as olive oil, nuts, seeds, and fatty fish. Reduce foods high in saturated fats such as cheese and red meat.· Try the free Therapeutic Lifestyle Changes Program from the NIH which combines diet, physical activity, and weight management to help lower high blood cholesterol and improve heart health.· Limit alcohol consumption.Manage Stress. Chronic stress narrows blood vessels and increases blood pressure.· Schedule time each week to do hobbies you enjoy such as crafting, hiking, or reading· Take a yoga class to lower stress and improve flexibility and relaxation· Try prayer or mindfulness meditation to reduce stressful thoughts and emotionsOther ways to care for your heart include controlling blood pressure, managing blood sugar, increasing physical activity, and eating more whole foods. Including all these strategies in your lifestyle may be overwhelming, but I challenge you to try to do one heart-healthy habit each day. Finding support from loved ones can also be encouraging. Family and friends can keep you accountable on your health journey and help you show your heart some love.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.