On Sunday, February 2, 4-H members across Barton County gathered to showcase their Communication Skills at 4-H Club Day!

Communication skills are necessary for everyone in every job. Our littlest 4-H members start out by presenting “Show and Share” with the goal of being able to look the judge in the eye and talk.

As they get a little older, they have the opportunity to develop and present Demonstrations which show how to do something or Illustrated Talks which tells how something is done. These involve preparing materials, an outline, and visual aids. As timed events, it is also important to learn to manage your time well.

Older 4-H members expand their presentation skills by adding public speaking and extemporaneous speaking to the demonstrations and illustrated talk options. Public speaking is excellent practice for a lifetime of presentations whether that is used at work, on a board, or with a civic organization. Extemporaneous speaking is probably one of the toughest categories! Participants have ten minutes to draw from a selection of topics, prepare their thoughts, and record their main points on a single notecard. It challenges youth to quickly organize their thoughts and confidently present their topic. Another event for our older 4-H members is Application, Resume, and Interview. In this very real-world practice, participants turn in an application for one of 4 age-appropriate jobs with their resume and cover letter. The judge has the opportunity to review these documents prior to Club Day and then interviews the candidate as part of the event. The youth receive feedback on all aspects of their application and interview.

In addition to speaking opportunities, many clubs will work together to present a club skit. Teamwork, organization, and planning are all important skills as the club coordinates to showcase their members in a fun and inventive way.

One of the most challenging club events is the model meeting. 4-H Clubs learn and practice parliamentary procedure at each meeting and the model meeting event gives them a place to show what they know! They must provide an agenda to the judge prior to the meeting and secretary minutes immediately following.

There are requirements as to the number of motions that must be included. This is a great life skill for anyone who will sit on a board or committee!

Also included in 4-H Club Day is the opportunity for 4-H members to present music, dance, and talent numbers.

In all cases, these are performed before a judge who provides feedback in addition to a ribbon placing. This consultative judging is a regular part of 4-H learning.

Cottonwood-Barton 4-H participates in a regional contest so qualifiers from most categories are eligible to present at the next level with the best of seven other counties. Regional Club Day will occur on March 14 in Great Bend.

Those who receive top placings at County 4-H Club Day also have the opportunity to present their Project Talk, Demonstration or Illustrated Talk, or Reading at the Kansas State Fair. For 2025, Public Speaking has been added with a set topic for all participants. If you ever walk through the 4-H Centennial Hall building at State Fair, you may have seen youth from across the state presenting on one of two stages.

Practicing the life skills of communication, organization, and planning are really the WHY behind 4-H Club Day! Poise, confidence, and self-assurance grow every time a presentation is given. Be on the lookout for these young leaders and their growing communication skills!

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668177490614.jpeg" alt="written by: Michelle Beran - 4-H Youth Development Agent in the Cottonwood Extension District" />
 <figcaption>written by: Michelle Beran - 4-H Youth Development Agent in the Cottonwood Extension District</figcaption>
 </figure>On Sunday, February 2, 4-H members across Barton County gathered to showcase their Communication Skills at 4-H Club Day!Communication skills are necessary for everyone in every job. Our littlest 4-H members start out by presenting “Show and Share” with the goal of being able to look the judge in the eye and talk.As they get a little older, they have the opportunity to develop and present Demonstrations which show how to do something or Illustrated Talks which tells how something is done. These involve preparing materials, an outline, and visual aids. As timed events, it is also important to learn to manage your time well.Older 4-H members expand their presentation skills by adding public speaking and extemporaneous speaking to the demonstrations and illustrated talk options. Public speaking is excellent practice for a lifetime of presentations whether that is used at work, on a board, or with a civic organization. Extemporaneous speaking is probably one of the toughest categories! Participants have ten minutes to draw from a selection of topics, prepare their thoughts, and record their main points on a single notecard. It challenges youth to quickly organize their thoughts and confidently present their topic. Another event for our older 4-H members is Application, Resume, and Interview. In this very real-world practice, participants turn in an application for one of 4 age-appropriate jobs with their resume and cover letter. The judge has the opportunity to review these documents prior to Club Day and then interviews the candidate as part of the event. The youth receive feedback on all aspects of their application and interview.In addition to speaking opportunities, many clubs will work together to present a club skit. Teamwork, organization, and planning are all important skills as the club coordinates to showcase their members in a fun and inventive way.One of the most challenging club events is the model meeting. 4-H Clubs learn and practice parliamentary procedure at each meeting and the model meeting event gives them a place to show what they know! They must provide an agenda to the judge prior to the meeting and secretary minutes immediately following.There are requirements as to the number of motions that must be included. This is a great life skill for anyone who will sit on a board or committee!Also included in 4-H Club Day is the opportunity for 4-H members to present music, dance, and talent numbers.In all cases, these are performed before a judge who provides feedback in addition to a ribbon placing. This consultative judging is a regular part of 4-H learning.Cottonwood-Barton 4-H participates in a regional contest so qualifiers from most categories are eligible to present at the next level with the best of seven other counties. Regional Club Day will occur on March 14 in Great Bend.Those who receive top placings at County 4-H Club Day also have the opportunity to present their Project Talk, Demonstration or Illustrated Talk, or Reading at the Kansas State Fair. For 2025, Public Speaking has been added with a set topic for all participants. If you ever walk through the 4-H Centennial Hall building at State Fair, you may have seen youth from across the state presenting on one of two stages.Practicing the life skills of communication, organization, and planning are really the WHY behind 4-H Club Day! Poise, confidence, and self-assurance grow every time a presentation is given. Be on the lookout for these young leaders and their growing communication skills!Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.Kansas State University is committed to making its services, activities and programs accessible to all participants. If you have special requirements due to a physical, vision, or hearing disability.

BERAN: 4-H Club Day update

Dr. Cassandra Olds, Professor of Entomology at Kansas State University is presenting a program on insect control for livestock in March. The program will be held at the Ellis County Extension office at 601 Main St in Hays on Tuesday, March 4. The program will start at 4 p.m. with light refreshments and run about an hour.

Dr. Olds is an expert in control of common livestock pests including flies, and ticks among others.

Topics covered during the program include:

1.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Determining which flies your livestock have a problem with 2.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Why flies develop resistance to insecticides 3.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; What can you do to slow the spread of resistance within fly populations 4.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Developing an integrated pest management program

RSVP is appreciated, but not necessary for the refreshments. Please email or call Alicia Boor at&nbsp;<a href="mailto:aboor@ksu.edu">aboor@ksu.edu</a>&nbsp;or 785-628-9430 to RSVP. We hope to see you there.

<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>Dr. Cassandra Olds, Professor of Entomology at Kansas State University is presenting a program on insect control for livestock in March. The program will be held at the Ellis County Extension office at 601 Main St in Hays on Tuesday, March 4. The program will start at 4 p.m. with light refreshments and run about an hour.Dr. Olds is an expert in control of common livestock pests including flies, and ticks among others.Topics covered during the program include:1.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Determining which flies your livestock have a problem with 2.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Why flies develop resistance to insecticides 3.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; What can you do to slow the spread of resistance within fly populations 4.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Developing an integrated pest management programRSVP is appreciated, but not necessary for the refreshments. Please email or call Alicia Boor at&nbsp;<a href="mailto:aboor@ksu.edu">aboor@ksu.edu</a>&nbsp;or 785-628-9430 to RSVP. We hope to see you there.

BOOR: Extension hosting livestock insect management meeting

A Kansas State University weed specialist says farmers should be on the lookout for early-emergence of a troublesome weed that competes with farm crops for nutrients, water and light.

Sarah Lancaster said kochia is among the first summer annual weeds to emerge in the spring. In 2024, kochia was found as early as Feb. 7, following a snowstorm in late January, and temperatures that hit the 50s and 60s in early February – conditions that were very similar to what much of Kansas experienced this year, as well.

“Early-emerging kochia seedlings use the limited spring soil moisture in dryland production fields,” said Lancaster, noting that good control of the first dense flush of kochia is essential for obtaining a good crop yield later in the season.

Lancaster said that kochia seedlings emerge in dense populations, which makes adequate herbicide coverage difficult. In addition, glyphosate-resistant kochia is prevalent across western Kansas.

“For these reasons, it is important to apply pre-emergence herbicides in late winter or early spring to control kochia before it emerges,” Lancaster said.

According to Lancaster, an herbicide program needs two components in order to successfully manage kochia:

· A very soluble and effective herbicide that can be incorporated with very little precipitation, such as dicamba.

· A herbicide that has longer residual activity, which will require perhaps ¾ inches or more precipitation for adequate incorporation, such as atrazine.

“Precipitation events during late winter are often too small to activate longer-lasting residual herbicides, but dicamba may control kochia for 4-6 weeks until atrazine is incorporated,” Lancaster said.

For those reasons, the best time to apply herbicides is generally January through the first week of March, according to Lancaster.

Other herbicides with good pre-emergence kochia activity include mesotrione, metribuzin, saflufenacil (Sharpen) and sulfentrazone. Lancaster urges farmers and herbicide applicators to check product labels for crop-specific planting intervals.

More information on controlling kochia and many other weeds is available in a recently released publication from the K-State Research and Extension bookstore, Chemical Weed Control for Field Crops, Pastures, Rangeland and Noncropland. Farmers can also get information at local extension offices in Kansas.

Brand names appearing in this article are used for identification purposes only and are not intended to indicate endorsement of any particular product.

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>A Kansas State University weed specialist says farmers should be on the lookout for early-emergence of a troublesome weed that competes with farm crops for nutrients, water and light.Sarah Lancaster said kochia is among the first summer annual weeds to emerge in the spring. In 2024, kochia was found as early as Feb. 7, following a snowstorm in late January, and temperatures that hit the 50s and 60s in early February – conditions that were very similar to what much of Kansas experienced this year, as well.“Early-emerging kochia seedlings use the limited spring soil moisture in dryland production fields,” said Lancaster, noting that good control of the first dense flush of kochia is essential for obtaining a good crop yield later in the season.Lancaster said that kochia seedlings emerge in dense populations, which makes adequate herbicide coverage difficult. In addition, glyphosate-resistant kochia is prevalent across western Kansas.“For these reasons, it is important to apply pre-emergence herbicides in late winter or early spring to control kochia before it emerges,” Lancaster said.According to Lancaster, an herbicide program needs two components in order to successfully manage kochia:· A very soluble and effective herbicide that can be incorporated with very little precipitation, such as dicamba.· A herbicide that has longer residual activity, which will require perhaps ¾ inches or more precipitation for adequate incorporation, such as atrazine.“Precipitation events during late winter are often too small to activate longer-lasting residual herbicides, but dicamba may control kochia for 4-6 weeks until atrazine is incorporated,” Lancaster said.For those reasons, the best time to apply herbicides is generally January through the first week of March, according to Lancaster.Other herbicides with good pre-emergence kochia activity include mesotrione, metribuzin, saflufenacil (Sharpen) and sulfentrazone. Lancaster urges farmers and herbicide applicators to check product labels for crop-specific planting intervals.More information on controlling kochia and many other weeds is available in a recently released publication from the K-State Research and Extension bookstore, Chemical Weed Control for Field Crops, Pastures, Rangeland and Noncropland. Farmers can also get information at local extension offices in Kansas.Brand names appearing in this article are used for identification purposes only and are not intended to indicate endorsement of any particular product.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: Weed specialist shares tips to control early-emerging kochia

The U.S. Food and Drug Administration could soon assist American consumers in reaching better health.

A recent proposal from the FDA for front-of-package nutrition labeling for food products in the U.S. may make Americans more aware of the foods they consume. The additional label will only give information for saturated fat, sodium, and added sugar. It will also classify foods as low, medium, or high in saturated fat, sodium, and added sugar to the particular food product.

The full Nutrition Facts label will still be on food packages, Kansas State University food scientist Karen Blakeslee shares.

“The goal is to give consumers more information to make informed decisions when purchasing packaged foods,” she said. “For those with certain health conditions, this can make it easier to shop for foods that are good choices for them.”

The Nutrition Facts label, typically located on the back or right side of food can be challenging to understand. However, a simple label on the front of the package will remove confusion regarding the nutritional value of any particular food product.

“It can increase nutrition transparency in an easy-to-read format,” Blakeslee said.

Front-of-package nutrition labeling is already used in many countries, including Canada and Mexico. Currently, in the U.S., food manufacturers can voluntarily add front-of-package labels, called Facts Up Front.

Current federal dietary recommendations advise U.S. consumers to limit their intake of saturated fat, sodium and added sugar to achieve a nutrient-dense diet within calorie limits.

However, only one-third of adults in the U.S. meet the saturated fat Dietary Guidelines, while over 75% consume more than the recommended sodium intake, and less than half meet the guidelines for added sugar intake.

The FDA’s proposal is only currently in the comment phase. However, I encourage you to read nutrition labels on the food products you use regularly. Keeping an eye out for saturated fat, sodium, and added sugar is a simple way to better understand what you consume. With this knowledge, you can make informed decisions for your personal wellness goals.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697484540273.jpeg" alt="written by: Karissa Winkel - Cottonwood Extension District" />
 <figcaption>written by: Karissa Winkel - Cottonwood Extension District</figcaption>
 </figure>The U.S. Food and Drug Administration could soon assist American consumers in reaching better health.A recent proposal from the FDA for front-of-package nutrition labeling for food products in the U.S. may make Americans more aware of the foods they consume. The additional label will only give information for saturated fat, sodium, and added sugar. It will also classify foods as low, medium, or high in saturated fat, sodium, and added sugar to the particular food product.The full Nutrition Facts label will still be on food packages, Kansas State University food scientist Karen Blakeslee shares.“The goal is to give consumers more information to make informed decisions when purchasing packaged foods,” she said. “For those with certain health conditions, this can make it easier to shop for foods that are good choices for them.”The Nutrition Facts label, typically located on the back or right side of food can be challenging to understand. However, a simple label on the front of the package will remove confusion regarding the nutritional value of any particular food product.“It can increase nutrition transparency in an easy-to-read format,” Blakeslee said.Front-of-package nutrition labeling is already used in many countries, including Canada and Mexico. Currently, in the U.S., food manufacturers can voluntarily add front-of-package labels, called Facts Up Front.Current federal dietary recommendations advise U.S. consumers to limit their intake of saturated fat, sodium and added sugar to achieve a nutrient-dense diet within calorie limits.However, only one-third of adults in the U.S. meet the saturated fat Dietary Guidelines, while over 75% consume more than the recommended sodium intake, and less than half meet the guidelines for added sugar intake.The FDA’s proposal is only currently in the comment phase. However, I encourage you to read nutrition labels on the food products you use regularly. Keeping an eye out for saturated fat, sodium, and added sugar is a simple way to better understand what you consume. With this knowledge, you can make informed decisions for your personal wellness goals.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: FDA proposes ‘facts up front’ nutrition labels

The Great Bend Recreation Commission is hosting a Stop 'N Learn on Wednesday, Feb. 12 at 12 p.m. at the Great Bend Activity Center on 18th Street. The topic will be "Know your health numbers" and will be hosted by Karissa Winkel from the Cottonwood District of the K-State Research and Extension.

The Great Bend Recreation Commission is hosting a Stop 'N Learn on Wednesday, Feb. 12 at 12 p.m. at the Great Bend Activity Center on 18th Street. The topic will be "Know your health numbers" and will be hosted by Karissa Winkel from the Cottonwood District of the K-State Research and Extension.<figure>
 <img src="https://media.eaglewebservices.com/public/2025/2/1739198890386.png" alt=" " />
 <figcaption> </figcaption>
 </figure>

GBRC: Stop 'N Learn - Know your health numbers

Many people receive Valentine’s Day gifts from loved ones, especially roses, but they decline shortly after Feb. 14. Kansas State University horticulture expert, Cynthia Domenghini offers guidelines to extend the life of floral arrangements and loose stems.

“For floral arrangements, keep the vase filled or floral foam soaked with warm water,” Domenghini said. “Add fresh, warm water daily and if the water turns cloudy, replace it immediately.”

Domenghini suggests recutting loose stems every time water is replaced by removing 1-2 inches with a sharp knife, under water to allow the stem to draw water instead of air.

“Keep flowers in a cool spot (65 to 72 degrees Fahrenheit), away from direct sunlight, heating or cooling vents, directly under ceiling fans, or near radiators,” Domenghini said.

For loose stems, begin by filling a clean, deep vase with water and add the flower food obtained from your florist.

“Remove leaves that will be below the waterline. Leaves in water will promote bacterial growth,” Domenghini said, “Stems should be cut immediately before putting them in water.”

If you cannot get flowers in a food solution right away, keep them cool, Domenghini added.

Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus in Manhattan.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>Many people receive Valentine’s Day gifts from loved ones, especially roses, but they decline shortly after Feb. 14. Kansas State University horticulture expert, Cynthia Domenghini offers guidelines to extend the life of floral arrangements and loose stems.“For floral arrangements, keep the vase filled or floral foam soaked with warm water,” Domenghini said. “Add fresh, warm water daily and if the water turns cloudy, replace it immediately.”Domenghini suggests recutting loose stems every time water is replaced by removing 1-2 inches with a sharp knife, under water to allow the stem to draw water instead of air.“Keep flowers in a cool spot (65 to 72 degrees Fahrenheit), away from direct sunlight, heating or cooling vents, directly under ceiling fans, or near radiators,” Domenghini said.For loose stems, begin by filling a clean, deep vase with water and add the flower food obtained from your florist.“Remove leaves that will be below the waterline. Leaves in water will promote bacterial growth,” Domenghini said, “Stems should be cut immediately before putting them in water.”If you cannot get flowers in a food solution right away, keep them cool, Domenghini added.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus in Manhattan.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: Extending the life of Valentine's Day flowers

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.&nbsp;

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.&nbsp; The program’s three major objectives are to provide participants with&nbsp;

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

Groups meet for 6 weeks, twice times per week.&nbsp; Each session lasts about one hour.&nbsp; The length of each session depends on how long your group decides to walk.&nbsp; 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.&nbsp; The program can be modified to meet the interests and needs of participants, who walk at their own pace.&nbsp;

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

The Walk with Ease program is designed for people with arthritis- young and old, male and female, fit and not-so-fit.&nbsp; 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.&nbsp;

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.&nbsp;&nbsp;&nbsp;

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

To participate in the course, you complete and return an application.&nbsp; Please contact the Cottonwood Extension Office at 785-628-9430 or email <a href="mailto:moniquek@ksu.edu" target="_blank">moniquek@ksu.edu</a> or you can stop by the office at 601 Main St. to fill out the application.&nbsp; The cost is $15 to participate.&nbsp; You receive a book with the class.&nbsp; Classes will meet Monday and Wednesday at 9:30am at Big Creek Crossing.&nbsp; Classes begin February 17, 2025.&nbsp;

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

<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>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.&nbsp;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.&nbsp; The program’s three major objectives are to provide participants with&nbsp;<ul>
 <li>Education about successful physical activity for people with arthritis&nbsp;</li>
 </ul><ul>
 <li>Education about arthritis management&nbsp;</li>
 </ul><ul>
 <li>Opportunity to begin and develop an ongoing aerobic fitness program&nbsp;</li>
 </ul>Walk with Ease’s information and strategies are based on research and tested programs in exercise science, behavior change, and arthritis management.&nbsp;How does it work?&nbsp;Groups meet for 6 weeks, twice times per week.&nbsp; Each session lasts about one hour.&nbsp; The length of each session depends on how long your group decides to walk.&nbsp; 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.&nbsp; The program can be modified to meet the interests and needs of participants, who walk at their own pace.&nbsp;Each session begins with a brief discussion of a topic important to successful walking or arthritis management.&nbsp; After the discussion the group will warm up, stretch, walk, cool down, and stretch one last time.&nbsp; Walking with a group is fun and groups often spend additional time socializing.&nbsp;Who can participate?&nbsp;The Walk with Ease program is designed for people with arthritis- young and old, male and female, fit and not-so-fit.&nbsp; 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.&nbsp;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.&nbsp;&nbsp;&nbsp;If you want to participate but have concerns about your health, consult your health care practitioner before you begin.&nbsp;How do I register?&nbsp;To participate in the course, you complete and return an application.&nbsp; Please contact the Cottonwood Extension Office at 785-628-9430 or email <a href="mailto:moniquek@ksu.edu" target="_blank">moniquek@ksu.edu</a> or you can stop by the office at 601 Main St. to fill out the application.&nbsp; The cost is $15 to participate.&nbsp; You receive a book with the class.&nbsp; Classes will meet Monday and Wednesday at 9:30am at Big Creek Crossing.&nbsp; Classes begin February 17, 2025.&nbsp;Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or <a href="mailto:moniquek@ksu.edu" target="_blank">moniquek@ksu.edu</a>. K-State Research &amp; Extension is an equal opportunity provider and employer.&nbsp;

KOERNER: Walk with Ease 

Dementia workshop to be hosted through Cottonwood Ext. District

A series of weed management schools will take place in northwest and north central Kansas during the month of February and are hosted by local K-State Research &amp; Extension county and district offices.

Controlling difficult weeds continues to be a significant challenge for producers. To address the topic of weed control, K-State Research and Extension has scheduled five regional weed control programs. This program has been designed to help producers and agri-business retailers improve weed control with challenging species and weather conditions.

February 12 in St. Francis - 5:30 p.m. to 8:30 p.m. Cheyenne Co. 4-H Building

February 13 in Phillipsburg - 9:30 a.m. to 12:30 p.m. Phillips Co. Fair Building

February 13 in Ness City - 5:30 p.m. to 8:30 p.m. Ness County 4-H Building

February 17 in Mankato - 3:00 p.m. to 6:00 p.m. Mankato Community Center 214 N. High Street

February 18 in Holyrood - 9:30 a.m. to 12:30 p.m. St. Peter Lutheran Church Parish Hall 209 S County Rd

Presenters at the schools include Sarah Lancaster, K-State extension weed specialist, Jeremie Kouame, K-State weed scientist, and local KSRE extension agents. Topics will include:

· Strategic and occasional tillage for weed management

· Know your K-State Chemical Weed Control book

Three credit hours for 1A certification and CCA credits have been applied for.

There is no cost for the schools. However, pre-registration is requested by Monday, February 10th for all meetings. You can register online at www.northwest.ksu.edu/events or by calling your local Extension Office.

K-State Crop Talk online webinar series is back and set to start on February 11, 2025. The Crop Talk series will highlight several topics important to crop producers in north central and northwest Kansas. Continuing education credits will be offered, with one credit for each session.

Each webinar will begin at 12:00 pm (CST) and last until 1:00 pm, beginning with the first on Tuesday, February 11.

Upon registration, participants will receive an email with instructions on how to attend via Zoom or YouTube. These virtual webinars are open to all, and there is no cost. Register online only once at https://www.northwest.k-state.edu/events or call your local extension office.

February 11 – Weed Management in the Age of New Technology, Sarah Lancaster, K-State Weed Science Specialist.

February 18 – Getting the Most out of Your Irrigation Water, Jonathan Aguilar, K-State Irrigation Engineer.

February 25 – Leveraging Precision Ag Tools, Deepak Joshi, K-State Precision Ag Specialist.

March 4 – Dryland Tillage and Rotations, Lucas Haag, K-State Northwest Area Agronomist.

March 11 – A New Corn Disease: Corn Stunt, Anthony Zukoff, K-State Entomologist, and Rodrigo Onofre, K-State Plant Pathologist.

<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>A series of weed management schools will take place in northwest and north central Kansas during the month of February and are hosted by local K-State Research &amp; Extension county and district offices.Controlling difficult weeds continues to be a significant challenge for producers. To address the topic of weed control, K-State Research and Extension has scheduled five regional weed control programs. This program has been designed to help producers and agri-business retailers improve weed control with challenging species and weather conditions.February 12 in St. Francis - 5:30 p.m. to 8:30 p.m. Cheyenne Co. 4-H BuildingFebruary 13 in Phillipsburg - 9:30 a.m. to 12:30 p.m. Phillips Co. Fair BuildingFebruary 13 in Ness City - 5:30 p.m. to 8:30 p.m. Ness County 4-H BuildingFebruary 17 in Mankato - 3:00 p.m. to 6:00 p.m. Mankato Community Center 214 N. High StreetFebruary 18 in Holyrood - 9:30 a.m. to 12:30 p.m. St. Peter Lutheran Church Parish Hall 209 S County RdPresenters at the schools include Sarah Lancaster, K-State extension weed specialist, Jeremie Kouame, K-State weed scientist, and local KSRE extension agents. Topics will include:· A systems approach to weed management· Pre-emergent herbicides and climate· Strategic and occasional tillage for weed management· Know your K-State Chemical Weed Control bookThree credit hours for 1A certification and CCA credits have been applied for.There is no cost for the schools. However, pre-registration is requested by Monday, February 10th for all meetings. You can register online at www.northwest.ksu.edu/events or by calling your local Extension Office.K-State Crop Talk online webinar series is back and set to start on February 11, 2025. The Crop Talk series will highlight several topics important to crop producers in north central and northwest Kansas. Continuing education credits will be offered, with one credit for each session.Each webinar will begin at 12:00 pm (CST) and last until 1:00 pm, beginning with the first on Tuesday, February 11.Upon registration, participants will receive an email with instructions on how to attend via Zoom or YouTube. These virtual webinars are open to all, and there is no cost. Register online only once at https://www.northwest.k-state.edu/events or call your local extension office.February 11 – Weed Management in the Age of New Technology, Sarah Lancaster, K-State Weed Science Specialist.February 18 – Getting the Most out of Your Irrigation Water, Jonathan Aguilar, K-State Irrigation Engineer.February 25 – Leveraging Precision Ag Tools, Deepak Joshi, K-State Precision Ag Specialist.March 4 – Dryland Tillage and Rotations, Lucas Haag, K-State Northwest Area Agronomist.March 11 – A New Corn Disease: Corn Stunt, Anthony Zukoff, K-State Entomologist, and Rodrigo Onofre, K-State Plant Pathologist.

CAMPBELL: K-State weed management schools & crop talk webinars

Have you heard of the Blue Zones? If you are familiar with these five places on Earth, you may know the secrets of the longest-lived people on the planet. Although these populations tend to live well into their 100’s, the amazing part of their aging process is not the number of years they live but the quality of life they maintain. In fact, most of these people are still active well into their 90’s. So, what is their secret?

The Power 9 Rule, coined by Dan Buettner, describes the common traits of Blue Zone practices that empower people of these regions to live long, healthy lives.

Move naturally. Contradictory to modern exercise and diet culture, people within the Blue Zones don’t go to the gym, run marathons, or do CrossFit. Their everyday lifestyles avoid mechanical conveniences that nudge them into moving naturally throughout the day. Walking is the basis of their active lifestyles. Walking to the store, a friend’s house, or work is the norm. People garden and do physical labor on a daily basis.

The key here is that regular, low- moderate intensity activity is achieved daily. This keeps their cardiovascular systems strong while strengthening muscles without overusing joints, tendons, and ligaments.

Know your purpose. People in Blue Zones have a purpose for their lives. Every task completed throughout the day is done mindfully and with intention. Okinawans call this sense of purpose “ikigai” and Nicoyans name it “plan de Vida.” Both translate to “why I wake up in the morning.” Knowing your sense of purpose is worth up to seven years of life expectancy.

Downshift. Stress is a major contributor to disease. It is directly linked to chronic inflammation that is associated with every major age-related disease. People of the Blue Zones have stress relief practices naturally built into their day. Adventists pray, Sardinians do a happy hour, and Greeks take an afternoon nap.

The 80% Rule. This Power 9 practice is directly related to healthy weight management. “Hara hachi bu” is the mantra said before meals to remind Okinawans to stop eating when they are 80% full. The science behind this indicates that it takes about 20 minutes for the brain to realize that the stomach is full. This small gap could be the difference between gaining or losing weight.

Plant Slant. Most of us know that the food we consume is the foundation of well-being. This is one reason why people of the Blue Zones maintain health so effortlessly. What they consume is plant-based, unprocessed, and grown naturally. Common foods include an array of vegetables and omega-3-rich nuts. Beans are their main protein source along with moderate amounts of fatty fish. On the other hand, meat is a celebratory food that is eaten about five times per month.

Wine at Five. You may be surprised that a ritual happy hour is part of Power 9. As a regular part of their day, Sardinians drink red Cannanou wine which is exceptionally high in polyphenols while visiting with loved ones. It is important to note the health benefits of this particular drink and the socialization aspect of this practice. This may be more influential to well-being than the alcohol itself.

Belong. In all of the Blue Zones, people identify with some sort of faith-based community. While Denomination doesn’t seem to matter, research shows that attending faith-based services once per week will add 4-14 years of life expectancy.

Loved Ones First. Being around family and close friends is incredibly important. Not only because of the socialization aspect, but because these close connections build relationships that foster trust, support, and stability.

Right Tribe. As the saying goes, “You become who you surround yourself with” is proven to be true. Studies show that smoking, obesity, happiness, and even loneliness are contagious. In Japan, the Okinawans have “moais” – groups of five friends who are committed to each other for life. People of the Blue Zones have favorable social networks that support healthy behaviors, and this creates an environment of healthy living.

So, there you have it; the nine powerful practices from the world's healthiest people. If you’re anything like me, you are fascinated by the research, but you are also puzzled by the reality of practicing the Power 9 in your own daily life. Dan Buettner explains, “The secret to longevity, as I see it, has less to do with diet, or even exercise, and more to do with the environment in which a person lives: social and physical. What do I mean by this? They live rewardingly inconvenient lives.”

<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>Have you heard of the Blue Zones? If you are familiar with these five places on Earth, you may know the secrets of the longest-lived people on the planet. Although these populations tend to live well into their 100’s, the amazing part of their aging process is not the number of years they live but the quality of life they maintain. In fact, most of these people are still active well into their 90’s. So, what is their secret?The Power 9 Rule, coined by Dan Buettner, describes the common traits of Blue Zone practices that empower people of these regions to live long, healthy lives.Move naturally. Contradictory to modern exercise and diet culture, people within the Blue Zones don’t go to the gym, run marathons, or do CrossFit. Their everyday lifestyles avoid mechanical conveniences that nudge them into moving naturally throughout the day. Walking is the basis of their active lifestyles. Walking to the store, a friend’s house, or work is the norm. People garden and do physical labor on a daily basis.The key here is that regular, low- moderate intensity activity is achieved daily. This keeps their cardiovascular systems strong while strengthening muscles without overusing joints, tendons, and ligaments.Know your purpose. People in Blue Zones have a purpose for their lives. Every task completed throughout the day is done mindfully and with intention. Okinawans call this sense of purpose “ikigai” and Nicoyans name it “plan de Vida.” Both translate to “why I wake up in the morning.” Knowing your sense of purpose is worth up to seven years of life expectancy.Downshift. Stress is a major contributor to disease. It is directly linked to chronic inflammation that is associated with every major age-related disease. People of the Blue Zones have stress relief practices naturally built into their day. Adventists pray, Sardinians do a happy hour, and Greeks take an afternoon nap.The 80% Rule. This Power 9 practice is directly related to healthy weight management. “Hara hachi bu” is the mantra said before meals to remind Okinawans to stop eating when they are 80% full. The science behind this indicates that it takes about 20 minutes for the brain to realize that the stomach is full. This small gap could be the difference between gaining or losing weight.Plant Slant. Most of us know that the food we consume is the foundation of well-being. This is one reason why people of the Blue Zones maintain health so effortlessly. What they consume is plant-based, unprocessed, and grown naturally. Common foods include an array of vegetables and omega-3-rich nuts. Beans are their main protein source along with moderate amounts of fatty fish. On the other hand, meat is a celebratory food that is eaten about five times per month.Wine at Five. You may be surprised that a ritual happy hour is part of Power 9. As a regular part of their day, Sardinians drink red Cannanou wine which is exceptionally high in polyphenols while visiting with loved ones. It is important to note the health benefits of this particular drink and the socialization aspect of this practice. This may be more influential to well-being than the alcohol itself.Belong. In all of the Blue Zones, people identify with some sort of faith-based community. While Denomination doesn’t seem to matter, research shows that attending faith-based services once per week will add 4-14 years of life expectancy.Loved Ones First. Being around family and close friends is incredibly important. Not only because of the socialization aspect, but because these close connections build relationships that foster trust, support, and stability.Right Tribe. As the saying goes, “You become who you surround yourself with” is proven to be true. Studies show that smoking, obesity, happiness, and even loneliness are contagious. In Japan, the Okinawans have “moais” – groups of five friends who are committed to each other for life. People of the Blue Zones have favorable social networks that support healthy behaviors, and this creates an environment of healthy living.So, there you have it; the nine powerful practices from the world's healthiest people. If you’re anything like me, you are fascinated by the research, but you are also puzzled by the reality of practicing the Power 9 in your own daily life. Dan Buettner explains, “The secret to longevity, as I see it, has less to do with diet, or even exercise, and more to do with the environment in which a person lives: social and physical. What do I mean by this? They live rewardingly inconvenient lives.”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: Blue Zones Power 9

Written by By Jacob Klaudt, K-State Research and Extension news service - Submitted by Stacy Campbell, Cottonwood Extension District, Hays

Kansas State University has just released the 2025 Chemical Weed Control for Field Crops, Pastures, Rangeland, and Noncropland guide, an annual publication that weed specialist Sarah Lancaster says “has a variety of information related to herbicides.”

While this year’s guide does not include many new active ingredients, readers can find information about latest products, such as IronGate, which is labeled for use in wheat.

“The active ingredients in Irongate are flucarbazone and pyroxsulam,” Lancaster said. “I've looked at it for control of downy brome and it did a nice job; some of the key weeds that this product will control are weedy bromes, mustards and Italian ryegrass.”

Beyond IronGate, Surtain stands as one of the more novel herbicides found in the 2025 guide, according to Lancaster, noting that it has performed well in research trials against other products like Resicore and Acuron.

“It's a BASF product that is a premix of pyroxasulfone (Zidua and Anthem) along with saflufenacil (Sharpen),” she said. “The thing that is different about Surtain is that the saflufenacil is encapsulated, and so, even though we typically think about Sharpen as having quite a bit of burndown activity, and with the encapsulation, it doesn't.”

Additionally, producers growing glufosinate tolerant soybeans might consider using the newly added herbicide Zalo – an AMVAC product that is a premix of glufosinate and quazolifop.

“Quazolifop is the active ingredient in Assure,” Lancaster said. “This soybean product is used for grass control. The glufosinate helps control broadleaf weeds as well.”

Liberty Ultra also remains on the list of just-released herbicides Lancaster has been paying attention to. In this case, Liberty Ultra holds the title of the first herbicide label to be compliant with the Endangered Species Act requirements.

“It is a purified version of Liberty 280 SL,” she said. “Use patterns are going to be really similar to Liberty 280 but the rates are bumped down just a little bit to account for the higher concentration of the active form of the glufosinate molecule.”

Other present-day products listed in the 2025 Chemical Weed Control for Field Crops, Pastures, Rangeland, and Noncropland guide include:

· Inversa, Corteva’s encapsulated acetochlor product. Acetochlor is a Group 15 herbicide that growers use both pre- and post-emergence.

· Resicore REV. Lancaster said the key difference between Resicore REV and Resicore XL is that inert ingredients of Resicore REV has been modified to improve handling

The 2025 Chemical Weed Control for Field Crops, Pastures, Rangeland, and Noncropland guide is accessible online at https://bookstore.ksre.ksu.edu/ hard copies are also available in local extension offices in Kansas.

Brand names appearing in this article are for identification purposes only and does not imply endorsement or disapproval by Kansas State University of any particular product.

Written by By Jacob Klaudt, K-State Research and Extension news service - Submitted by Stacy Campbell, Cottonwood Extension District, HaysKansas State University has just released the 2025 Chemical Weed Control for Field Crops, Pastures, Rangeland, and Noncropland guide, an annual publication that weed specialist Sarah Lancaster says “has a variety of information related to herbicides.”While this year’s guide does not include many new active ingredients, readers can find information about latest products, such as IronGate, which is labeled for use in wheat.“The active ingredients in Irongate are flucarbazone and pyroxsulam,” Lancaster said. “I've looked at it for control of downy brome and it did a nice job; some of the key weeds that this product will control are weedy bromes, mustards and Italian ryegrass.”Beyond IronGate, Surtain stands as one of the more novel herbicides found in the 2025 guide, according to Lancaster, noting that it has performed well in research trials against other products like Resicore and Acuron.“It's a BASF product that is a premix of pyroxasulfone (Zidua and Anthem) along with saflufenacil (Sharpen),” she said. “The thing that is different about Surtain is that the saflufenacil is encapsulated, and so, even though we typically think about Sharpen as having quite a bit of burndown activity, and with the encapsulation, it doesn't.”Additionally, producers growing glufosinate tolerant soybeans might consider using the newly added herbicide Zalo – an AMVAC product that is a premix of glufosinate and quazolifop.“Quazolifop is the active ingredient in Assure,” Lancaster said. “This soybean product is used for grass control. The glufosinate helps control broadleaf weeds as well.”Liberty Ultra also remains on the list of just-released herbicides Lancaster has been paying attention to. In this case, Liberty Ultra holds the title of the first herbicide label to be compliant with the Endangered Species Act requirements.“It is a purified version of Liberty 280 SL,” she said. “Use patterns are going to be really similar to Liberty 280 but the rates are bumped down just a little bit to account for the higher concentration of the active form of the glufosinate molecule.”Other present-day products listed in the 2025 Chemical Weed Control for Field Crops, Pastures, Rangeland, and Noncropland guide include:· Inversa, Corteva’s encapsulated acetochlor product. Acetochlor is a Group 15 herbicide that growers use both pre- and post-emergence.· Resicore REV. Lancaster said the key difference between Resicore REV and Resicore XL is that inert ingredients of Resicore REV has been modified to improve handlingThe 2025 Chemical Weed Control for Field Crops, Pastures, Rangeland, and Noncropland guide is accessible online at https://bookstore.ksre.ksu.edu/ hard copies are also available in local extension offices in Kansas.Brand names appearing in this article are for identification purposes only and does not imply endorsement or disapproval by Kansas State University of any particular product.

CAMPBELL: New herbicide info available in weed control guide

Inventor Alexander Graham Bell once said, “Before anything else, preparation is the key to success.”

When it comes to having a successful calving season, Kansas State University Beef Cattle&nbsp;Institute experts say now is the time to make those preparations. This was the topic of a recent&nbsp;<a target="_blank" href="https://ksre-learn.com/cattle-chat-calving-prep">Cattle</a><a target="_blank" href="https://ksre-learn.com/cattle-chat-calving-prep">&nbsp;Chat</a>&nbsp;podcast.

“The first step is to make sure the cows will be calving in a clean, dry environment,” K-State veterinarian Bob Larson said. “I prefer to calve on grass and out of the mud, which means the calving pastures are different than the winter feeding area.”

Because he likes to calve cows on pasture, Larson said he makes sure the fences are secure and there is water readily available.

Next, he makes sure his calving kit is ready in case a cow needs help in delivering her calf.

“Along with having a clean area to catch the cows that need assistance, I make sure I have calving chains or straps, lube, clean plastic sleeves, and the veterinarian’s phone number,” Larson said. “Oftentimes, the first group to calve is the heifers and they are the ones who are more likely to need help.”

Also in the third trimester, beef cattle&nbsp;nutritionist Phillip Lancaster recommends evaluating the body condition of the cows and offering supplements to underweight cows.

“At this production stage, we want cows to be at a body condition score of five or six because once they calve and are lactating it is difficult for them to add weight,” Lancaster said. “We don’t want them to be too thin going into the breeding season after calving, so it is important to get them in the right body condition before calving.”

Another planning tip relates to colostrum management.

“I prefer to use actual colostrum collected in the herd rather than a colostrum supplement,” K-State veterinarian Brian Lubbers said. “If you can collect extra colostrum from one of the early calving cows and freeze it for future use, that is the best option.”

Larson agreed but acknowledged milking beef cows who have just calved can be challenging, and for that reason, he also recommends having powdered colostrum on hand.

“In a normal calving situation, colostrum supplementation is not needed; however, if the cow had a c-section or a difficult birth, we may need to provide that to the calf,” Larson said. “Don’t wait until you are in an emergency situation. It is better to have those products stockpiled and ready to use when needed.”

To hear the full discussion, listen to&nbsp;<a target="_blank" href="https://ksre-learn.com/cattle-chat-calving-prep">Cattle</a><a target="_blank" href="https://ksre-learn.com/cattle-chat-calving-prep">&nbsp;Chat</a>&nbsp;on your preferred streaming platform.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698681527025.jpeg" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>Inventor Alexander Graham Bell once said, “Before anything else, preparation is the key to success.”When it comes to having a successful calving season, Kansas State University Beef Cattle&nbsp;Institute experts say now is the time to make those preparations. This was the topic of a recent&nbsp;<a target="_blank" href="https://ksre-learn.com/cattle-chat-calving-prep">Cattle</a><a target="_blank" href="https://ksre-learn.com/cattle-chat-calving-prep">&nbsp;Chat</a>&nbsp;podcast.“The first step is to make sure the cows will be calving in a clean, dry environment,” K-State veterinarian Bob Larson said. “I prefer to calve on grass and out of the mud, which means the calving pastures are different than the winter feeding area.”Because he likes to calve cows on pasture, Larson said he makes sure the fences are secure and there is water readily available.Next, he makes sure his calving kit is ready in case a cow needs help in delivering her calf.“Along with having a clean area to catch the cows that need assistance, I make sure I have calving chains or straps, lube, clean plastic sleeves, and the veterinarian’s phone number,” Larson said. “Oftentimes, the first group to calve is the heifers and they are the ones who are more likely to need help.”Also in the third trimester, beef cattle&nbsp;nutritionist Phillip Lancaster recommends evaluating the body condition of the cows and offering supplements to underweight cows.“At this production stage, we want cows to be at a body condition score of five or six because once they calve and are lactating it is difficult for them to add weight,” Lancaster said. “We don’t want them to be too thin going into the breeding season after calving, so it is important to get them in the right body condition before calving.”Another planning tip relates to colostrum management.“I prefer to use actual colostrum collected in the herd rather than a colostrum supplement,” K-State veterinarian Brian Lubbers said. “If you can collect extra colostrum from one of the early calving cows and freeze it for future use, that is the best option.”Larson agreed but acknowledged milking beef cows who have just calved can be challenging, and for that reason, he also recommends having powdered colostrum on hand.“In a normal calving situation, colostrum supplementation is not needed; however, if the cow had a c-section or a difficult birth, we may need to provide that to the calf,” Larson said. “Don’t wait until you are in an emergency situation. It is better to have those products stockpiled and ready to use when needed.”To hear the full discussion, listen to&nbsp;<a target="_blank" href="https://ksre-learn.com/cattle-chat-calving-prep">Cattle</a><a target="_blank" href="https://ksre-learn.com/cattle-chat-calving-prep">&nbsp;Chat</a>&nbsp;on your preferred streaming platform.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: Preparing now for calving season

K-State Research and Extension is pleased to announce they will begin offering a series of prenatal education sessions in the Ellis County area beginning in February 2025. These sessions, available free-of-charge to all area families regardless of income or other social determinants, are being provided thanks to a partnership between the Kansas Department of Health and Environment Bureau of Family Health, March of Dimes, HaysMed, First Care Clinic, High Plains Mental Health, Early Childhood Connections, Hays Public Library, Feeding Hays, and Ellis County Emergency Medical Services. Utilizing the March of Dimes’ Becoming a Mom®/Comenzando bien® curriculum, expectant participants and their support person(s) will learn about topics related to physical and emotional health during pregnancy, as well as receive in-depth education surrounding labor and delivery, infant feeding, infant care, safe sleep, and other hot button parenting issues. Information about area resources and additional parenting support systems in the community will also be provided.

I have been wanting to bring the program to Ellis County for quite some time and everything has finally come together to begin. I have worked with the Barton County Health Department for over a year helping teach their infant feeding class for Becoming a Mom and have seen first-hand the value in the program. I’m extremely excited about the amazing instructors and community partners that have come together to make Becoming a Mom a reality here in Ellis County. For a long time, I have wanted families to have a chance to come together to get to know other parents and offer support to one another. We had talked about some type of mentorship program for parents at our local Ellis County Breastfeeding Coalition meeting and felt like Becoming a Mom classes were an opportunity for parents to do this. My other goal for the program is to bring resources to parents and have community partners that work with expectant parents or young families at each meeting. I’m hoping by providing the opportunity for parents to get to know the people that deliver these services in our community, that it is easier for them to reach out when they need those services.

Becoming a Mom will hopefully lead to improved pregnancy and birth outcomes for moms and babies in the Ellis county area, just as they have across many locations in Kansas. Since 2010, evaluation efforts for the Becoming a Mom® program according to the Kansas Perinatal Community Collaborative model, have been overwhelmingly positive. Outcomes have shown significant improvement in rates of preterm birth, low birth weight, breastfeeding initiation, and lower cesarean rates.

All area pregnant women are encouraged to attend, regardless of past experience with pregnancy or parenting. Incentives for participation will be provided thanks to grants made available through Midwest

Energy and Heartland Community Foundation. Mothers, fathers, and support people are invited to attend each class. You can choose which classes you want to attend but you earn bigger incentives (portable crib or infant playmat) for attending 4 out of the 6 classes. If you are from outside of Ellis County and are interested in attending, please contact Monique for availability. Limited childcare will be available, and we will also have a free meal provided by Feeding Hays. To obtain a schedule of class dates or to register for sessions, please contact Monique at Cottonwood Extension District by emailing/calling at moniquek@ksu.edu or 785-628-9430. You can also find Ellis County Becoming a Mom program on the Web at https://cottonwood.k-state.edu/becoming-a-mom/ and Facebook https://www.facebook.com/ksrecottonwood.

Partipicants in Barton County can call the Barton County Health Department at 620-793-1902 to inquire about classes. A new series of classes will begin in April 2025. If you are interested in classes that began in January, reach out to see which classes are still available.

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>K-State Research and Extension is pleased to announce they will begin offering a series of prenatal education sessions in the Ellis County area beginning in February 2025. These sessions, available free-of-charge to all area families regardless of income or other social determinants, are being provided thanks to a partnership between the Kansas Department of Health and Environment Bureau of Family Health, March of Dimes, HaysMed, First Care Clinic, High Plains Mental Health, Early Childhood Connections, Hays Public Library, Feeding Hays, and Ellis County Emergency Medical Services. Utilizing the March of Dimes’ Becoming a Mom®/Comenzando bien® curriculum, expectant participants and their support person(s) will learn about topics related to physical and emotional health during pregnancy, as well as receive in-depth education surrounding labor and delivery, infant feeding, infant care, safe sleep, and other hot button parenting issues. Information about area resources and additional parenting support systems in the community will also be provided.I have been wanting to bring the program to Ellis County for quite some time and everything has finally come together to begin. I have worked with the Barton County Health Department for over a year helping teach their infant feeding class for Becoming a Mom and have seen first-hand the value in the program. I’m extremely excited about the amazing instructors and community partners that have come together to make Becoming a Mom a reality here in Ellis County. For a long time, I have wanted families to have a chance to come together to get to know other parents and offer support to one another. We had talked about some type of mentorship program for parents at our local Ellis County Breastfeeding Coalition meeting and felt like Becoming a Mom classes were an opportunity for parents to do this. My other goal for the program is to bring resources to parents and have community partners that work with expectant parents or young families at each meeting. I’m hoping by providing the opportunity for parents to get to know the people that deliver these services in our community, that it is easier for them to reach out when they need those services.Becoming a Mom will hopefully lead to improved pregnancy and birth outcomes for moms and babies in the Ellis county area, just as they have across many locations in Kansas. Since 2010, evaluation efforts for the Becoming a Mom® program according to the Kansas Perinatal Community Collaborative model, have been overwhelmingly positive. Outcomes have shown significant improvement in rates of preterm birth, low birth weight, breastfeeding initiation, and lower cesarean rates.All area pregnant women are encouraged to attend, regardless of past experience with pregnancy or parenting. Incentives for participation will be provided thanks to grants made available through MidwestEnergy and Heartland Community Foundation. Mothers, fathers, and support people are invited to attend each class. You can choose which classes you want to attend but you earn bigger incentives (portable crib or infant playmat) for attending 4 out of the 6 classes. If you are from outside of Ellis County and are interested in attending, please contact Monique for availability. Limited childcare will be available, and we will also have a free meal provided by Feeding Hays. To obtain a schedule of class dates or to register for sessions, please contact Monique at Cottonwood Extension District by emailing/calling at moniquek@ksu.edu or 785-628-9430. You can also find Ellis County Becoming a Mom program on the Web at https://cottonwood.k-state.edu/becoming-a-mom/ and Facebook https://www.facebook.com/ksrecottonwood.Partipicants in Barton County can call the Barton County Health Department at 620-793-1902 to inquire about classes. A new series of classes will begin in April 2025. If you are interested in classes that began in January, reach out to see which classes are still available.Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.eduK-State Research &amp; Extension is an equal opportunity provider and employer.

KOERNER: Becoming a mom prenatal education classes

There always seems to be a new diet on the market. One to lower blood sugar, reduce cholesterol, or help you lose “x” amount of weight.

While some of these eating styles may be good for health, others may be unsustainable trends. So, how do you decipher the two?

There are many factors to consider when choosing an eating plan that is right for you. According to Harvard Health, ask yourself these questions before changing your nutritional habits:

· What goals are most important? Consider what you want to achieve. Is it weight loss, improved health, preventative medicine, or something else?

· What health problems do you have? One diet may improve symptoms of a specific disease while another may exacerbate it.

· Which foods do you like best? Your cultural preferences strongly influence whether you stick with a specific diet or not.

No matter the eating plan you choose, one with a variety of colors, fruits, and vegetables is likely to boost your well-being. Similarly, the Portfolio Diet is a blend of diets that improve health such as the Mediterranean Diet and DASH eating plan. This eating style is full of diverse foods and focuses on what you can add to your menu. Therefore, the diet is a “portfolio” of foods to choose from. This flexible approach is proven to lower cholesterol, reduce stroke risk, lower inflammation, and improve overall heart health.

So, what foods are included in the Portfolio Diet?

· High-fiber foods like whole grains, berries, apples, oats, and eggplant. These help to clear LDL cholesterol, reduce inflammation, and keep the digestive system functioning properly.

· Unsaturated fats like olive oil, avocados, walnuts, and pecans. Using these heart-healthy fats reduces inflammation and improves vascular health.

· Finally, plant-based proteins like beans, peas, nuts, seeds, and soy play a valuable role in this eating style due to their fiber content and lack of saturated fats.

Making room for lots of fiber, unsaturated fat, and plant-based protein can help you reduce the amount of refined and processed products that can have the opposite effect on health.

However, the Portfolio Diet is not an “all or nothing” approach. The goal is to introduce one food to your diet, make it routine, and build from there.

Dr. David Jenkins, creator of the Portfolio Diet puts it best, “It’s for real people, in the real world.” I encourage you to be adventurous. Add new, healthy ingredients to your menu every month. This can make a big difference over time because for any eating plan, consistency, not perfection, is key.

<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>There always seems to be a new diet on the market. One to lower blood sugar, reduce cholesterol, or help you lose “x” amount of weight.While some of these eating styles may be good for health, others may be unsustainable trends. So, how do you decipher the two?There are many factors to consider when choosing an eating plan that is right for you. According to Harvard Health, ask yourself these questions before changing your nutritional habits:· What goals are most important? Consider what you want to achieve. Is it weight loss, improved health, preventative medicine, or something else?· What health problems do you have? One diet may improve symptoms of a specific disease while another may exacerbate it.· Which foods do you like best? Your cultural preferences strongly influence whether you stick with a specific diet or not.No matter the eating plan you choose, one with a variety of colors, fruits, and vegetables is likely to boost your well-being. Similarly, the Portfolio Diet is a blend of diets that improve health such as the Mediterranean Diet and DASH eating plan. This eating style is full of diverse foods and focuses on what you can add to your menu. Therefore, the diet is a “portfolio” of foods to choose from. This flexible approach is proven to lower cholesterol, reduce stroke risk, lower inflammation, and improve overall heart health.So, what foods are included in the Portfolio Diet?· High-fiber foods like whole grains, berries, apples, oats, and eggplant. These help to clear LDL cholesterol, reduce inflammation, and keep the digestive system functioning properly.· Unsaturated fats like olive oil, avocados, walnuts, and pecans. Using these heart-healthy fats reduces inflammation and improves vascular health.· Finally, plant-based proteins like beans, peas, nuts, seeds, and soy play a valuable role in this eating style due to their fiber content and lack of saturated fats.Making room for lots of fiber, unsaturated fat, and plant-based protein can help you reduce the amount of refined and processed products that can have the opposite effect on health.However, the Portfolio Diet is not an “all or nothing” approach. The goal is to introduce one food to your diet, make it routine, and build from there.Dr. David Jenkins, creator of the Portfolio Diet puts it best, “It’s for real people, in the real world.” I encourage you to be adventurous. Add new, healthy ingredients to your menu every month. This can make a big difference over time because for any eating plan, consistency, not perfection, is key.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

WINKEL: The Portfolio Diet

K-State Research and Extension Cottonwood District along with Barton County Conservation District and NRCS will host a Rangeland Brush Management Identification and Control meeting on Jan. 29. This program will be held at the Hoisington Activity Center at 1200 Susank Road in Hoisington from 5:30 p.m. -8:30 p.m.&nbsp;

Keith Harmoney, KSRE Range Scientist and Jess Crockford from the Smokey Hills Prescribed Burn Association with be talking about how to identify invasive plants in your rangeland and how to control them. There will also be discussion about the Kansas NRCS Great Plains Grassland Initiative and a proposed Golden Belt Prescribed Fire Association.

There is no cost to attend this meeting, but an RSVP to 620-793-1910 is appreciated for the meal.

For more information, contact Alicia Boor at 620-793-1910 or Veronica Coons at 620-793-3346 ext. 303.

<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>K-State Research and Extension Cottonwood District along with Barton County Conservation District and NRCS will host a Rangeland Brush Management Identification and Control meeting on Jan. 29. This program will be held at the Hoisington Activity Center at 1200 Susank Road in Hoisington from 5:30 p.m. -8:30 p.m.&nbsp;Keith Harmoney, KSRE Range Scientist and Jess Crockford from the Smokey Hills Prescribed Burn Association with be talking about how to identify invasive plants in your rangeland and how to control them. There will also be discussion about the Kansas NRCS Great Plains Grassland Initiative and a proposed Golden Belt Prescribed Fire Association.There is no cost to attend this meeting, but an RSVP to 620-793-1910 is appreciated for the meal.For more information, contact Alicia Boor at 620-793-1910 or Veronica Coons at 620-793-3346 ext. 303.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: Rangeland Brush Management program to be held in Hoisington

With fertilizer one of the most expensive components of your cropping system, it is increasingly important for producers to properly manage their agricultural inputs. To address the topic of fertility management, K-State Research and Extension, has scheduled four regional programs during the month of January 2025. These schools have been designed to help producers understand the fertilizer soil relationships to achieve a greater return from an investment in fertilizer especially in this farm environment.

January 28 – Russell – 9:30 a.m. to 12:30 p.m. – 4-H Building

January 29 – Osborne – 9:30 a.m. to 12:30 p.m. – United Christian Church

January 29 – Rush Center – 5:30 p.m. to 8:30 p.m. – Rush Center Township Hall

January 30 – Sharon Springs – 9:30 a.m. to 12:30 p.m. (MT) – Community Activity Building

The schools will be presented by Dr. Dave Franzen, North Dakota retired agronomist and Dr. Dorivar Ruiz Diaz, KSU Fertility specialist along with local District Extension Agents. Topics will include research findings of Soil biological products, New K-State Fertility Recommendations with emphasis on Application Methods, Soil sampling tips and a question and answer session. So be sure and bring all your questions with you! 2.5 CCA credits have been applied for.

Lunch will be provided following the programs thanks to our generous sponsors. There is no cost for the schools, however, pre-registration is requested by Friday, January 24 for all schools either online, https://kstate.qualtrics.com/jfe/form/SV_cTszCQUOMzQkjZA, or at your local Extension office. A minimum of 10 pre-registered producers are needed to hold each of the schools. Hope to see you there!

<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>With fertilizer one of the most expensive components of your cropping system, it is increasingly important for producers to properly manage their agricultural inputs. To address the topic of fertility management, K-State Research and Extension, has scheduled four regional programs during the month of January 2025. These schools have been designed to help producers understand the fertilizer soil relationships to achieve a greater return from an investment in fertilizer especially in this farm environment.The meetings schedule is the following:January 28 – Russell – 9:30 a.m. to 12:30 p.m. – 4-H BuildingJanuary 29 – Osborne – 9:30 a.m. to 12:30 p.m. – United Christian ChurchJanuary 29 – Rush Center – 5:30 p.m. to 8:30 p.m. – Rush Center Township HallJanuary 30 – Sharon Springs – 9:30 a.m. to 12:30 p.m. (MT) – Community Activity BuildingThe schools will be presented by Dr. Dave Franzen, North Dakota retired agronomist and Dr. Dorivar Ruiz Diaz, KSU Fertility specialist along with local District Extension Agents. Topics will include research findings of Soil biological products, New K-State Fertility Recommendations with emphasis on Application Methods, Soil sampling tips and a question and answer session. So be sure and bring all your questions with you! 2.5 CCA credits have been applied for.Lunch will be provided following the programs thanks to our generous sponsors. There is no cost for the schools, however, pre-registration is requested by Friday, January 24 for all schools either online, https://kstate.qualtrics.com/jfe/form/SV_cTszCQUOMzQkjZA, or at your local Extension office. A minimum of 10 pre-registered producers are needed to hold each of the schools. Hope to see you there!

CAMPBELL: Soil fertility schools, pre-registration by Friday

The season for snow and ice is here, and with the change in weather, you may be concerned about falling. However, slippery conditions are only one factor contributing to fall risk. Other elements like balance, strength, and coordination can also play a part.

As you know, balance keeps you stable and on your feet. Your eyes, nervous system, and inner ears communicate to keep you upright. Intricate stabilizing muscles and core strength also work together for good balance.

So, what can you do to reduce your risk of falling?

Key practices for good balance include strength and flexibility training. These exercises work your muscles and engage the body’s full balance network, including the nervous system, vision, and inner ears. Keeping these systems in regular communication will help improve balance.

For example, strength training with dumbbells, resistance bands, or body weight can increase muscle mass and reduce the risk of osteoporosis. Resistance exercises help build stabilizing muscles and increase movement control.

Unilateral movements also contribute to better balance by increasing the time spent on a single side of the body. These exercises focus on practicing balance and improving coordination while strengthening the body. Including unilateral movements such as walking, climbing stairs, riding a bike, or tai chi can help.

Flexibility training is another key component to improve posture and increase range of motion. When the body is tight, everyday tasks may seem difficult to complete. Bending over to tie shoes or reaching high into a cabinet can be challenging. However, yoga and daily stretching are two ways to work on flexibility that contribute to better balance.

The fear of falling is a legitimate concern for many older adults. In the United States, every 11 seconds a senior is treated in the emergency room due to a fall. These injuries can result in decreased mobility and loss of independence.

Improving balance includes regular strength and flexibility training. Incorporating these habits into your routine at least twice a week can help. Once you start, make it a habit because balance is a skill that requires practice. The good news is that it’s never too late to start!

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697484540273.jpeg" alt="written by: Karissa Winkel - Cottonwood Extension District" />
 <figcaption>written by: Karissa Winkel - Cottonwood Extension District</figcaption>
 </figure>The season for snow and ice is here, and with the change in weather, you may be concerned about falling. However, slippery conditions are only one factor contributing to fall risk. Other elements like balance, strength, and coordination can also play a part.As you know, balance keeps you stable and on your feet. Your eyes, nervous system, and inner ears communicate to keep you upright. Intricate stabilizing muscles and core strength also work together for good balance.So, what can you do to reduce your risk of falling?Key practices for good balance include strength and flexibility training. These exercises work your muscles and engage the body’s full balance network, including the nervous system, vision, and inner ears. Keeping these systems in regular communication will help improve balance.For example, strength training with dumbbells, resistance bands, or body weight can increase muscle mass and reduce the risk of osteoporosis. Resistance exercises help build stabilizing muscles and increase movement control.Unilateral movements also contribute to better balance by increasing the time spent on a single side of the body. These exercises focus on practicing balance and improving coordination while strengthening the body. Including unilateral movements such as walking, climbing stairs, riding a bike, or tai chi can help.Flexibility training is another key component to improve posture and increase range of motion. When the body is tight, everyday tasks may seem difficult to complete. Bending over to tie shoes or reaching high into a cabinet can be challenging. However, yoga and daily stretching are two ways to work on flexibility that contribute to better balance.The fear of falling is a legitimate concern for many older adults. In the United States, every 11 seconds a senior is treated in the emergency room due to a fall. These injuries can result in decreased mobility and loss of independence.Improving balance includes regular strength and flexibility training. Incorporating these habits into your routine at least twice a week can help. Once you start, make it a habit because balance is a skill that requires practice. The good news is that it’s never too late to start!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.