February may be the shortest month of the year but it is an especially good time to recognize the importance of making lifestyle changes related to heart health. Is it true that you are what you eat? When it comes to heart health, the answer is a resounding “Yes!” Eating the right way is not about dieting, which is really a temporary change in your eating habits to lose a few pounds; it is about making better choices every day so that they become second nature.

Recommendations from the CDC (Centers for Disease Control) and the Mayo Clinic web sites as well as the chapter about heart health in the Complete Food and Nutrition Guide book are the same. Cardiovascular disease – including heart disease, stroke, and high blood pressure – is the number one killer of women and men in the United States. Yet, all of the sources agree there are things you can do to control a number of the risk factors of heart disease.

A healthful eating pattern and lifestyle from the start are your best approaches for staying healthy and preventing disease, or at least slowing its course. Most health problems do not start with a single event in your life. Instead they are a combination of factors. Some you cannot control, such as your family history, gender, or age; but many you can. Today I would like to focus on the lifestyle choices you have control over.

As I was putting the finishing touches on revising a fact sheet I wrote ten years ago titled, “More Plants on the Plate” I am reminded at the importance of choosing more whole food plant-based choices every time you sit down for a meal or snack. Health benefits are gained when people increase their intake of whole grains, vegetables and fruits, and nuts and seeds, while limiting the amount of saturated fat, added sugars and highly processed foods.

We know that eating certain foods can increase our heart disease risk. Fried food choices and sugary snacks are choices that elevate cholesterol levels and blood glucose levels; both important risk factors with heart disease. How much you eat is another important factor. Overloading your plate, and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should be consuming.

One statement I added to my revised fact sheet came from the recently released Dietary Guidelines for Americans 2020-2025. I want to encourage everyone to strive to consume more nutrient-dense foods and beverages. Nutrient-dense foods and beverages provide vitamins, minerals, and other health-promoting components and have little added sugars, saturated fat, and sodium. Vegetables, fruits, whole grains, seafood, eggs, beans, peas and lentils, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry – when prepared with no or little added sugars, saturated fat, and sodium – are nutrient dense foods. Those foods have the added bonus of high fiber which may help give you a fuller feeling. Then you will be less likely to load up on high calorie, refined, processed or fast foods.

For additional information about heart health, feel free to give me a call or send an e-mail. Next week we’ll visit about how increasing physical activity can improve heart health.

Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research and Extension – Cottonwood District. You may reach her at (620)793-1910 or dkrug@ksu.edu.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="written by: Donna Krug - Cottonwood Extension District" />
 <figcaption>written by: Donna Krug - Cottonwood Extension District</figcaption>
 </figure>February may be the shortest month of the year but it is an especially good time to recognize the importance of making lifestyle changes related to heart health. Is it true that you are what you eat? When it comes to heart health, the answer is a resounding “Yes!” Eating the right way is not about dieting, which is really a temporary change in your eating habits to lose a few pounds; it is about making better choices every day so that they become second nature.Recommendations from the CDC (Centers for Disease Control) and the Mayo Clinic web sites as well as the chapter about heart health in the Complete Food and Nutrition Guide book are the same. Cardiovascular disease – including heart disease, stroke, and high blood pressure – is the number one killer of women and men in the United States. Yet, all of the sources agree there are things you can do to control a number of the risk factors of heart disease.A healthful eating pattern and lifestyle from the start are your best approaches for staying healthy and preventing disease, or at least slowing its course. Most health problems do not start with a single event in your life. Instead they are a combination of factors. Some you cannot control, such as your family history, gender, or age; but many you can. Today I would like to focus on the lifestyle choices you have control over.As I was putting the finishing touches on revising a fact sheet I wrote ten years ago titled, “More Plants on the Plate” I am reminded at the importance of choosing more whole food plant-based choices every time you sit down for a meal or snack. Health benefits are gained when people increase their intake of whole grains, vegetables and fruits, and nuts and seeds, while limiting the amount of saturated fat, added sugars and highly processed foods.We know that eating certain foods can increase our heart disease risk. Fried food choices and sugary snacks are choices that elevate cholesterol levels and blood glucose levels; both important risk factors with heart disease. How much you eat is another important factor. Overloading your plate, and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should be consuming.One statement I added to my revised fact sheet came from the recently released Dietary Guidelines for Americans 2020-2025. I want to encourage everyone to strive to consume more nutrient-dense foods and beverages. Nutrient-dense foods and beverages provide vitamins, minerals, and other health-promoting components and have little added sugars, saturated fat, and sodium. Vegetables, fruits, whole grains, seafood, eggs, beans, peas and lentils, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry – when prepared with no or little added sugars, saturated fat, and sodium – are nutrient dense foods. Those foods have the added bonus of high fiber which may help give you a fuller feeling. Then you will be less likely to load up on high calorie, refined, processed or fast foods.For additional information about heart health, feel free to give me a call or send an e-mail. Next week we’ll visit about how increasing physical activity can improve heart health.Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research and Extension – Cottonwood District. You may reach her at (620)793-1910 or dkrug@ksu.edu.

KRUG: February is Heart Health Month

Many farmers are now making top-dress nitrogen (N) applications to winter wheat. Conditions of the wheat crop in Kansas are quite variable. Some fields were sown relatively early (mid- to-Late-September) and capitalized on available soil moisture, resulting in good stand establishment and early development. For a good portion of the state, however, fields planted in October may have not emerge until sometime in November or later, due to a lack of precipitation and extremely dry soil conditions.

These different crop conditions across the state result in contrasting yield potentials, which should be taken into consideration when managing N rate. Some key elements that need to be considered when deciding on the exact program you plan to use include: timing, N source, application method and N rate. Due to space limitations I won’t address N rate.

Ideally, the N in topdress applications will be moved into the root zone with precipitation well before jointing begins in order to be most efficiently utilized by wheat, if done in February and very early March. With some of the small wheat out there with limited tillers, having adequate N available to support spring tillering when it breaks dormancy will be important. Also, the potential number of kernels/meshes per head is determined right after spring green-up and prior to jointing. Thus having available N in the root zone is important to help ensure a good yield potential. Some combination of fall pre-plant or at-seeding N, and/or early topdressed N, is needed to supply adequate N to support head development.

The most important factor in getting a good return on topdress N is usually timing. It is critical to get the N on early enough to have the maximum potential impact on yield. While waiting until spring, just prior to jointing, can be done with success, this can be too late in some years, especially when little or no N was applied in the fall.

For the well-drained, medium- to fine-textured soils that dominate our wheat acres, the odds of losing much of the N that is topdress-applied in the winter is low, since we typically don’t get enough precipitation over the winter to cause significant denitrification or leaching. For these soils, topdressing can begin anytime, and usually the earlier the better.

Also keep in mind that N should not be applied to the soil surface when the ground is deeply frozen and especially when snow covered. This will help prevent runoff losses with snow melt or heavy precipitation.

On both sandy soils subject to leaching and poorly-drained/higher clay content soils prone to denitrification, split applications may be a strategy to consider.

Most topdressing is broadcast applied. In high-residue situations, this can result in some immobilization of N, especially where liquid UAN is used. If no herbicides are applied with the N, producers can get some benefit from applying the N in a dribble band/streamer bar on 15- to 18-inch centers. This can minimize immobilization and may provide for a more consistent crop response.

The typical sources of N used for topdressing wheat are UAN solution and dry urea. Numerous trials by K-State over the years have shown that both are equally effective. In no-till situations, there may be some slight advantage to applying dry urea since some of it will fall to the soil surface and be less affected by immobilization than broadcast liquid UAN, which tends to get hung up on surface residues.

Dribble band or streamer bar surface applied UAN applications would also avoid some of this tie-up on surface crop residues. However, if producers plan to tank-mix with an herbicide, they will have to use liquid UAN and broadcast it.

Controlled-release products such as polyurethane coated urea (ESN) might be considered on very sandy soils prone to leaching, or poorly-drained soils prone to denitrification. Generally, a 50:50 blend of standard urea and coated urea will provide some N immediately to support tillering and head development, and also continue to release some N in later stages of development. This would work best in settings with high loss potential.

Stacy Campbell 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 him by e-mail at scampbel@ksu.edu or calling 785-628-9430.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1574181994278.png" alt="written by: Stacy Campbell - Cottonwood Extension District" />
 <figcaption>written by: Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>Many farmers are now making top-dress nitrogen (N) applications to winter wheat. Conditions of the wheat crop in Kansas are quite variable. Some fields were sown relatively early (mid- to-Late-September) and capitalized on available soil moisture, resulting in good stand establishment and early development. For a good portion of the state, however, fields planted in October may have not emerge until sometime in November or later, due to a lack of precipitation and extremely dry soil conditions.These different crop conditions across the state result in contrasting yield potentials, which should be taken into consideration when managing N rate. Some key elements that need to be considered when deciding on the exact program you plan to use include: timing, N source, application method and N rate. Due to space limitations I won’t address N rate.Ideally, the N in topdress applications will be moved into the root zone with precipitation well before jointing begins in order to be most efficiently utilized by wheat, if done in February and very early March. With some of the small wheat out there with limited tillers, having adequate N available to support spring tillering when it breaks dormancy will be important. Also, the potential number of kernels/meshes per head is determined right after spring green-up and prior to jointing. Thus having available N in the root zone is important to help ensure a good yield potential. Some combination of fall pre-plant or at-seeding N, and/or early topdressed N, is needed to supply adequate N to support head development.The most important factor in getting a good return on topdress N is usually timing. It is critical to get the N on early enough to have the maximum potential impact on yield. While waiting until spring, just prior to jointing, can be done with success, this can be too late in some years, especially when little or no N was applied in the fall.For the well-drained, medium- to fine-textured soils that dominate our wheat acres, the odds of losing much of the N that is topdress-applied in the winter is low, since we typically don’t get enough precipitation over the winter to cause significant denitrification or leaching. For these soils, topdressing can begin anytime, and usually the earlier the better.Also keep in mind that N should not be applied to the soil surface when the ground is deeply frozen and especially when snow covered. This will help prevent runoff losses with snow melt or heavy precipitation.On both sandy soils subject to leaching and poorly-drained/higher clay content soils prone to denitrification, split applications may be a strategy to consider.Most topdressing is broadcast applied. In high-residue situations, this can result in some immobilization of N, especially where liquid UAN is used. If no herbicides are applied with the N, producers can get some benefit from applying the N in a dribble band/streamer bar on 15- to 18-inch centers. This can minimize immobilization and may provide for a more consistent crop response.The typical sources of N used for topdressing wheat are UAN solution and dry urea. Numerous trials by K-State over the years have shown that both are equally effective. In no-till situations, there may be some slight advantage to applying dry urea since some of it will fall to the soil surface and be less affected by immobilization than broadcast liquid UAN, which tends to get hung up on surface residues.Dribble band or streamer bar surface applied UAN applications would also avoid some of this tie-up on surface crop residues. However, if producers plan to tank-mix with an herbicide, they will have to use liquid UAN and broadcast it.Controlled-release products such as polyurethane coated urea (ESN) might be considered on very sandy soils prone to leaching, or poorly-drained soils prone to denitrification. Generally, a 50:50 blend of standard urea and coated urea will provide some N immediately to support tillering and head development, and also continue to release some N in later stages of development. This would work best in settings with high loss potential.Stacy Campbell 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 him by e-mail at scampbel@ksu.edu or calling 785-628-9430.

CAMPBELL: Topdressing wheat with nitrogen

During one of our training zooms we were asked “What do our young people need from adults?” The list to choose from included: structure, empathy, rules and consequences, curiosity/learning, someone to listen and a couple of other answers? The presenter reminded us there was no incorrect answer. The majority of the participants on the zoom responded that young people need curiosity/learning and someone to listen. Over the last ten months I have heard many discussions of what is needed to help our kids build resiliency skills and it is difficult to pinpoint just one thing.

One source that I encourage parents to search for is “Family Engagement 4H1749F” a publication from Michigan State University. The first activity in the booklet is “Building Encouragement”. The author shares “Social emotional health is a critical component of health development for young children. Social emotional development includes the ability to identify and label or name emotions, and find appropriate ways to express or manage those emotions.”

There are many things that your child does well each day. Recognize the good things that they do and point out what exactly they did right. For example: “I noticed that you hung up your coat and put your boots away!” Look the child in the eye and talk to them on their level. Compliment them often and encourage them often. Be careful about trying to teach them a lesson. “I noticed you helped your brother but you did not put your shoes away like I asked”. Avoid the “but”! The author of “Building Encouragement” suggests, “You helped your brother find his shoes. Let’s see if we can find yours together.”

Parenting is one of the most difficult jobs I ever got myself into! I feel like I am still learning and my youngest is now 25 years old. I know that our children still need encouragement. Start when they are young and build a relationship with them so they know they can come to you no matter what the situation is. Every child has their strengths. Work to build on those strengths and over time they will build the resilience to face what the world throws at them.

This sounds easy and I realize it is not so simple. Parents need support, so find a group of strong parents who will support you in this very important job. Encourage each other and build each other up so you are prepared for your parenting challenges.

Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District. She can be reached at 785-628-9430 or at bunruh@ksu.edu.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/4/1588274071306.jpeg" alt="written by: Berny Unruh - Family and Community Wellness agent for the Cottonwood Extension District." />
 <figcaption>written by: Berny Unruh - Family and Community Wellness agent for the Cottonwood Extension District.</figcaption>
 </figure>During one of our training zooms we were asked “What do our young people need from adults?” The list to choose from included: structure, empathy, rules and consequences, curiosity/learning, someone to listen and a couple of other answers? The presenter reminded us there was no incorrect answer. The majority of the participants on the zoom responded that young people need curiosity/learning and someone to listen. Over the last ten months I have heard many discussions of what is needed to help our kids build resiliency skills and it is difficult to pinpoint just one thing.One source that I encourage parents to search for is “Family Engagement 4H1749F” a publication from Michigan State University. The first activity in the booklet is “Building Encouragement”. The author shares “Social emotional health is a critical component of health development for young children. Social emotional development includes the ability to identify and label or name emotions, and find appropriate ways to express or manage those emotions.”There are many things that your child does well each day. Recognize the good things that they do and point out what exactly they did right. For example: “I noticed that you hung up your coat and put your boots away!” Look the child in the eye and talk to them on their level. Compliment them often and encourage them often. Be careful about trying to teach them a lesson. “I noticed you helped your brother but you did not put your shoes away like I asked”. Avoid the “but”! The author of “Building Encouragement” suggests, “You helped your brother find his shoes. Let’s see if we can find yours together.”Parenting is one of the most difficult jobs I ever got myself into! I feel like I am still learning and my youngest is now 25 years old. I know that our children still need encouragement. Start when they are young and build a relationship with them so they know they can come to you no matter what the situation is. Every child has their strengths. Work to build on those strengths and over time they will build the resilience to face what the world throws at them.This sounds easy and I realize it is not so simple. Parents need support, so find a group of strong parents who will support you in this very important job. Encourage each other and build each other up so you are prepared for your parenting challenges.Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District. She can be reached at 785-628-9430 or at bunruh@ksu.edu.

UNRUH: Be an encourager

Virtual Workshops set to Assist Farmer’s Market Vendors

With snow and ice still covering the ground it’s hard to believe that vegetable gardeners are beginning to plan for another growing season. We have hosted successful farmer’s market vendor workshops in the past in the Cottonwood Extension District. This year the Kansas Department of Agriculture and K-State Research and Extension will go virtual with these workshops. Mark your calendars for February 16–19 and register for these learning opportunities designed to assist farmers’ market vendors and managers, and also for those wanting to sell food products directly to consumers. The workshop series includes three on-line Lunch and Learn sessions, followed by a half-day virtual workshop.

“Over the past year, we’ve seen an increase in people’s enthusiasm for locally sourced food, and these workshops will address common questions and concerns for farmers and small businesses who are embracing these opportunities to reach local consumers,” said Londa Nwadike, food safety specialist with K-State Research and Extension (KSRE) and the University of Missouri. “It’s also important for farmers to understand certain legal, safety and financial parameters before choosing to sell either directly to the consumer or at a farmers’ market.” In 2020, 76 farmers’ markets were registered with KDA’s Central Registration of Farmers’ Markets.

Dates and topics for each Lunch and Learn online session are as follows:

Tuesday, February 16, 2021, noon to 1 p.m.: Food Safety for Value-Added Food Products

Wednesday, February 17, 2021, noon to 1 p.m.: Meat and Poultry Regulations

Thursday, February 18, 2021, noon to 1 p.m.: Taxation and Accepting EBT/SNAP

The half-day virtual workshop on Friday, February 19, 2021, 8:30 a.m. to 12:30 p.m. will cover topics such as COVID-19 related changes, Double Up Food Bucks program, Senior Farmers Market Nutrition Program, From the Land of Kansas program, and resources available from KSRE. Keynote speaker Michael Kilpatrick of the Thriving Farmer podcast will also discuss marketing tips for direct-to-consumer sales.

KDA’s weights and measures program will offer free scale certification with a paid registration to an online workshop. A date for this scale certification will be announced soon at our Hays office, 601 Main.

Registration for the February virtual workshops is now open. The cost is $5 per participant. Register at FromtheLandofKansas.com/FMworkshop.

For more information, contact Robin Blume, KDA’s education and events coordinator, at 785-564-6756 or Robin.Blume@ks.gov. The workshops are funded by the Kansas Center for Sustainable Agriculture and Alternative Crops, the Kansas Sustainable Agriculture Research and Education Program, and the Kansas Department of Agriculture.

KDA is committed to providing an environment that enhances and encourages economic growth of the agriculture industry and the Kansas economy. Kansas farmers’ markets not only provide a fresh food source, but also stimulate the local economy. The Kansas Ag

Growth Strategy has identified training for small companies via workshops as a key growth outcome for the specialty crop sector. The farmers’ market/direct-to-consumer workshops will provide education through partnerships to help make Kansas farmers, ranchers and agribusinesses more successful.

Donna Krug is the District Director and Family &amp; Consumer Science Agent in the Cottonwood Extension District. You may reach her at: (620)793-1910 or dkrug@ksu.edu K-State Research and Extension is an equal opportunity provider and employer.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="written by: Donna Krug - Cottonwood Extension District" />
 <figcaption>written by: Donna Krug - Cottonwood Extension District</figcaption>
 </figure>Virtual Workshops set to Assist Farmer’s Market VendorsWith snow and ice still covering the ground it’s hard to believe that vegetable gardeners are beginning to plan for another growing season. We have hosted successful farmer’s market vendor workshops in the past in the Cottonwood Extension District. This year the Kansas Department of Agriculture and K-State Research and Extension will go virtual with these workshops. Mark your calendars for February 16–19 and register for these learning opportunities designed to assist farmers’ market vendors and managers, and also for those wanting to sell food products directly to consumers. The workshop series includes three on-line Lunch and Learn sessions, followed by a half-day virtual workshop.“Over the past year, we’ve seen an increase in people’s enthusiasm for locally sourced food, and these workshops will address common questions and concerns for farmers and small businesses who are embracing these opportunities to reach local consumers,” said Londa Nwadike, food safety specialist with K-State Research and Extension (KSRE) and the University of Missouri. “It’s also important for farmers to understand certain legal, safety and financial parameters before choosing to sell either directly to the consumer or at a farmers’ market.” In 2020, 76 farmers’ markets were registered with KDA’s Central Registration of Farmers’ Markets.Dates and topics for each Lunch and Learn online session are as follows:Tuesday, February 16, 2021, noon to 1 p.m.: Food Safety for Value-Added Food ProductsWednesday, February 17, 2021, noon to 1 p.m.: Meat and Poultry RegulationsThursday, February 18, 2021, noon to 1 p.m.: Taxation and Accepting EBT/SNAPThe half-day virtual workshop on Friday, February 19, 2021, 8:30 a.m. to 12:30 p.m. will cover topics such as COVID-19 related changes, Double Up Food Bucks program, Senior Farmers Market Nutrition Program, From the Land of Kansas program, and resources available from KSRE. Keynote speaker Michael Kilpatrick of the Thriving Farmer podcast will also discuss marketing tips for direct-to-consumer sales.KDA’s weights and measures program will offer free scale certification with a paid registration to an online workshop. A date for this scale certification will be announced soon at our Hays office, 601 Main.Registration for the February virtual workshops is now open. The cost is $5 per participant. Register at FromtheLandofKansas.com/FMworkshop.For more information, contact Robin Blume, KDA’s education and events coordinator, at 785-564-6756 or Robin.Blume@ks.gov. The workshops are funded by the Kansas Center for Sustainable Agriculture and Alternative Crops, the Kansas Sustainable Agriculture Research and Education Program, and the Kansas Department of Agriculture.KDA is committed to providing an environment that enhances and encourages economic growth of the agriculture industry and the Kansas economy. Kansas farmers’ markets not only provide a fresh food source, but also stimulate the local economy. The Kansas AgGrowth Strategy has identified training for small companies via workshops as a key growth outcome for the specialty crop sector. The farmers’ market/direct-to-consumer workshops will provide education through partnerships to help make Kansas farmers, ranchers and agribusinesses more successful.Donna Krug is the District Director and Family &amp; Consumer Science Agent in the Cottonwood Extension District. You may reach her at: (620)793-1910 or dkrug@ksu.edu K-State Research and Extension is an equal opportunity provider and employer.

KRUG: Virtual workshops set to assist Farmer’s Market vendors

NC and NW Extension Districts and counties of K-State Research and Extension are hosting an ONLINE agronomy series, “Crop Talk”, slated to begin Tuesday, February 2 through Tuesday, March 9, which will highlight several topics important to crop producers. These will be on Tuesdays with some Wednesdays as well, and each session will be held from 10:30 a.m. to 11:30 a.m. CST.

Planned topics of discussion include soil fertility for the 2021 growing season, weed management, corn and sorghum insects along with dryland corn dynamics and alfalfa management. There will also be time for questions between Kansas crop producers and extension specialists. Register ONLINE at www.cottonwood.ksu.edu or call the Cottonwood Extension District at 785-628-9430. Once you register, a link to the ONLINE sessions will be emailed to you.

The ONLINE or virtual meetings include the following schedule:

1. Soil Fertility question from Growers for the 2021 season -February 2: NW focus -February 3: NC focus

2. Weed Management and that pesky Palmer Amaranth (pigweed) -February 9: NW focus -February 10: NC focus

3. Corn Insect Resistance: Rootworm and Western Bean Cutworm -February 16

4. Grain Sorghum Weed Control: Start clean…..Stay clean! -February 23

5. Sorghum Insects: Aphids, Headworms and Chinch bugs…..Oh my! -February 24

6. Alfalfa Management for Insects and Adverse weather -March 2

For more information about the ONLINE KSU Extension NW and NC Agronomy Series, contact your local Extension Office or Cottonwood District 785-628-9430.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/1/1578070143255.png" alt="written by: Stacy Campbell - Cottonwood Extension District" />
 <figcaption>written by: Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>NC and NW Extension Districts and counties of K-State Research and Extension are hosting an ONLINE agronomy series, “Crop Talk”, slated to begin Tuesday, February 2 through Tuesday, March 9, which will highlight several topics important to crop producers. These will be on Tuesdays with some Wednesdays as well, and each session will be held from 10:30 a.m. to 11:30 a.m. CST.Planned topics of discussion include soil fertility for the 2021 growing season, weed management, corn and sorghum insects along with dryland corn dynamics and alfalfa management. There will also be time for questions between Kansas crop producers and extension specialists. Register ONLINE at www.cottonwood.ksu.edu or call the Cottonwood Extension District at 785-628-9430. Once you register, a link to the ONLINE sessions will be emailed to you.Optional to use:The ONLINE or virtual meetings include the following schedule:1. Soil Fertility question from Growers for the 2021 season -February 2: NW focus -February 3: NC focus2. Weed Management and that pesky Palmer Amaranth (pigweed) -February 9: NW focus -February 10: NC focus3. Corn Insect Resistance: Rootworm and Western Bean Cutworm -February 164. Grain Sorghum Weed Control: Start clean…..Stay clean! -February 235. Sorghum Insects: Aphids, Headworms and Chinch bugs…..Oh my! -February 246. Alfalfa Management for Insects and Adverse weather -March 27. Dryland Corn Dynamics -March 9For more information about the ONLINE KSU Extension NW and NC Agronomy Series, contact your local Extension Office or Cottonwood District 785-628-9430.

CAMPBELL: Crop Talk - Virtual Agronomy Series by K-State Extension

I am fascinated by how the brain works and I try to read all the latest books on the subject. We are supposed to get wiser with age, but I have learned that is not always the case. However, studies show that there are some things we can do to improve our mental function. One very important component to a healthy brain is better nutrition. In addition, getting enough sleep and exercising will add brain power.

The Academy of Nutrition and Dietetics has identified four types of food that specifically help boost our brain power:

· Vegetables Getting adequate veggie-intake, especially cruciferous ones including broccoli, cabbage and dark leafy greens, may help improve memory. Include kale in your salad or substitute collard greens for a tortilla in your next sandwich wrap. Broccoli stir-fry also is an excellent option for lunch or dinner.

· Berries Dark berries especially, such as blackberries, blueberries and cherries — are a rich source of anthocyanins and other flavonoids that may boost memory function. Enjoy a handful of berries for a snack, mixed into cereal or baked into an antioxidant-rich dessert. You can reap these benefits from fresh, frozen or dried berries and cherries.

· Omega-3 fatty acids Essential for good brain health, omega-3 fatty acids, docosahexaenoic acid, or DHA, in particular, may help improve memory in healthy young adults. Seafood, algae and fatty fish — including salmon, bluefin tuna, sardines and herring — are some of the best sources of omega-3 fatty acids. Substitute fish for meat a couple times each week to get a healthy dose. Grill, bake or broil fish for ultimate flavor and nutrition. If you don't normally eat fish, discuss other food options and supplementation with your doctor or registered dietitian nutritionist. You can get omega-3 fatty acids from fish oil, seaweed or microalgae supplements.

· Walnuts Walnuts also may improve cognitive function. Snack on a handful of walnuts to satisfy midday hunger, add them to oatmeal or a salad for crunch or mix them into a vegetable stir-fry for extra protein.

Nutrition plays a major role in brain development. Plan your meals carefully and add brain-rich foods to your plate each day. Eatright.org is an excellent website for additional information on health, nutrition and fitness.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/4/1588274071306.jpeg" alt="written by: Berny Unruh - Family and Community Wellness agent for the Cottonwood Extension District." />
 <figcaption>written by: Berny Unruh - Family and Community Wellness agent for the Cottonwood Extension District.</figcaption>
 </figure>I am fascinated by how the brain works and I try to read all the latest books on the subject. We are supposed to get wiser with age, but I have learned that is not always the case. However, studies show that there are some things we can do to improve our mental function. One very important component to a healthy brain is better nutrition. In addition, getting enough sleep and exercising will add brain power.The Academy of Nutrition and Dietetics has identified four types of food that specifically help boost our brain power:· Vegetables Getting adequate veggie-intake, especially cruciferous ones including broccoli, cabbage and dark leafy greens, may help improve memory. Include kale in your salad or substitute collard greens for a tortilla in your next sandwich wrap. Broccoli stir-fry also is an excellent option for lunch or dinner.· Berries Dark berries especially, such as blackberries, blueberries and cherries — are a rich source of anthocyanins and other flavonoids that may boost memory function. Enjoy a handful of berries for a snack, mixed into cereal or baked into an antioxidant-rich dessert. You can reap these benefits from fresh, frozen or dried berries and cherries.· Omega-3 fatty acids Essential for good brain health, omega-3 fatty acids, docosahexaenoic acid, or DHA, in particular, may help improve memory in healthy young adults. Seafood, algae and fatty fish — including salmon, bluefin tuna, sardines and herring — are some of the best sources of omega-3 fatty acids. Substitute fish for meat a couple times each week to get a healthy dose. Grill, bake or broil fish for ultimate flavor and nutrition. If you don't normally eat fish, discuss other food options and supplementation with your doctor or registered dietitian nutritionist. You can get omega-3 fatty acids from fish oil, seaweed or microalgae supplements.· Walnuts Walnuts also may improve cognitive function. Snack on a handful of walnuts to satisfy midday hunger, add them to oatmeal or a salad for crunch or mix them into a vegetable stir-fry for extra protein.Nutrition plays a major role in brain development. Plan your meals carefully and add brain-rich foods to your plate each day. Eatright.org is an excellent website for additional information on health, nutrition and fitness.Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District. She can be reached at 785-628-9430 or at bunruh@ksu.edu.

UNRUH: Food for a better brain

The agent who mentored me over 30 years ago developed a worksheet titled “Does Your Money Have Wings?” Whenever I pull it out to share with an individual or group I think about the many choices we make every day that cost money. Paying closer attention to whether the item is a want or a need could be helpful as families in today’s world are challenged to make ends meet.

So many news stories these days are centered on the difficulty families across the country are having that are related to money. From home foreclosures to longer than usual lines waiting for public assistance, it is easy to see that the effects of economic problems are everywhere you turn. The good news is K-State Research and Extension has many publications that can guide people through some hard times.

The “Does Your Money Have Wings?” worksheet has around 25 items listed that money could be spent on. Things like eating out, cell phone charges, snacks and soda, or magazine subscriptions are among the choices. After the participants mark the ones they use they determine how much money is spent each year for each item. Many times, I will hear a gasp from a participant. Then I know that the activity is working; raising their awareness about how money is being spent. My goal is to help participants see the amount of money that is spent on “extras” each year. I like to ask them about what needs they have in their life that they could use the money spent on “extras” for.

Feel free to call me or drop by the Extension office to pick up your copy of the worksheet. Some of the budgeting materials are available in Spanish as well. Other

publications which are also helpful in the area of money management include a four-part series titled, “Making Ends Meet.” If you have children ages 3 – 14 the publication “Helping Children Learn to Manage Money” is well done. All of the publications I have listed are available free of charge. Get your year off to a great start by getting your spending under control.

Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research and Extension – Cottonwood District. You may reach her at (620)793-1910 or dkrug@ksu.edu K-State Research &amp; Extension is an equal opportunity employer and provider.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="written by: Donna Krug - Cottonwood Extension District" />
 <figcaption>written by: Donna Krug - Cottonwood Extension District</figcaption>
 </figure>The agent who mentored me over 30 years ago developed a worksheet titled “Does Your Money Have Wings?” Whenever I pull it out to share with an individual or group I think about the many choices we make every day that cost money. Paying closer attention to whether the item is a want or a need could be helpful as families in today’s world are challenged to make ends meet.So many news stories these days are centered on the difficulty families across the country are having that are related to money. From home foreclosures to longer than usual lines waiting for public assistance, it is easy to see that the effects of economic problems are everywhere you turn. The good news is K-State Research and Extension has many publications that can guide people through some hard times.The “Does Your Money Have Wings?” worksheet has around 25 items listed that money could be spent on. Things like eating out, cell phone charges, snacks and soda, or magazine subscriptions are among the choices. After the participants mark the ones they use they determine how much money is spent each year for each item. Many times, I will hear a gasp from a participant. Then I know that the activity is working; raising their awareness about how money is being spent. My goal is to help participants see the amount of money that is spent on “extras” each year. I like to ask them about what needs they have in their life that they could use the money spent on “extras” for.Feel free to call me or drop by the Extension office to pick up your copy of the worksheet. Some of the budgeting materials are available in Spanish as well. Otherpublications which are also helpful in the area of money management include a four-part series titled, “Making Ends Meet.” If you have children ages 3 – 14 the publication “Helping Children Learn to Manage Money” is well done. All of the publications I have listed are available free of charge. Get your year off to a great start by getting your spending under control.Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research and Extension – Cottonwood District. You may reach her at (620)793-1910 or dkrug@ksu.edu K-State Research &amp; Extension is an equal opportunity employer and provider.

KRUG: “Does Your Money Have Wings?”

By STACY CAMPBELL Cottonwood Extension District

Kansas Corn is partnering with K-State Research and Extension to offer winter learning sessions for Kansas corn farmers. Due to COVID-19 concerns, the Kansas Corn Management Schools will be held virtually in a series of three webinars. Each webinar will start at 7 p.m. and include two presentations with a question-and-answer session. Participants will have the opportunity to hear the latest research and production information and hear updates on markets and corn policy issues. These sessions are free for farmers to attend.

&nbsp;“Despite today’s current challenges with COVID, participating online provides an opportunity for corn farmers to learn the latest research findings on key topics and what challenges to watch out for in agronomy, markets, and policy,” said Kansas Corn V.P. of Market Development and Policy Josh Roe.

The webinars are offered at free for growers thanks to support from premier sponsor Pioneer Seeds, and supporting sponsor Compass Minerals. Participants are asked to pre-register online to receive the information and links to the webinar.

Get more information and register online at <a href="https://kscorn.com/cornschool/">kscorn.com/cornschool</a> or by phone by calling Kansas Corn at 785-410-5009.

<figure>
 <img src="https://media.eaglewebservices.com/public/2021/1/1611249366992.jpeg" alt="Courtesy K-State Research &amp; Extension" />
 <figcaption>Courtesy K-State Research &amp; Extension</figcaption>
 </figure>By STACY CAMPBELL Cottonwood Extension DistrictKansas Corn is partnering with K-State Research and Extension to offer winter learning sessions for Kansas corn farmers. Due to COVID-19 concerns, the Kansas Corn Management Schools will be held virtually in a series of three webinars. Each webinar will start at 7 p.m. and include two presentations with a question-and-answer session. Participants will have the opportunity to hear the latest research and production information and hear updates on markets and corn policy issues. These sessions are free for farmers to attend.Webinar dates and presentations:<ul>
 <li>Thursday, January 21, 2021&nbsp;</li><li>Nutrient Management Considerations for Corn in 2021, Dr. Dorivar Ruiz Diaz, K-State</li><li>Management Practices in Corn, Dr. Ignacio Ciampitti, K-State</li><li>Thursday, Feb. 4, 2021&nbsp;</li><li>Weed Control, Dr. Sara Lancaster, K-State</li><li>Planter Technology—Lessons Learned for Corn, Dr. Ajay Sharda, K-State</li><li>Thursday, Feb. 11, 2021&nbsp;</li><li>Markets and Futures Prices, Dr. Dan O’Brien, K-State</li><li>KCGA Policy Achievements and Ambitions – Josh Roe, Kansas Corn</li>
 </ul>&nbsp;“Despite today’s current challenges with COVID, participating online provides an opportunity for corn farmers to learn the latest research findings on key topics and what challenges to watch out for in agronomy, markets, and policy,” said Kansas Corn V.P. of Market Development and Policy Josh Roe.The webinars are offered at free for growers thanks to support from premier sponsor Pioneer Seeds, and supporting sponsor Compass Minerals. Participants are asked to pre-register online to receive the information and links to the webinar.Get more information and register online at <a href="https://kscorn.com/cornschool/">kscorn.com/cornschool</a> or by phone by calling Kansas Corn at 785-410-5009.

2021 Kansas Corn School webinar series begins

If you follow me at all, you know that I have closed each week for the last year with “Keep learning. Keep showing grace and kindness”.

In a world that has grown increasingly hostile and fraught with divisiveness, I have recently seen several social media posts that gave me pause.

The first stated, “Your beliefs don’t make you a better person; your behavior does”. As a youth development professional, I try to model this every day. I have a solid faith and ethics foundation but if I allow my frustration and fear to erode the principles that I believe in, my behavior doesn’t follow. I can be angry and upset at circumstances without taking that out on others by name-calling and undermining.

Another post said, “Be careful not to dehumanize those you disagree with. In our self-righteousness, we can become the very things we criticize in others…..and not even know it.” It is easy to decry those who have different goals and standards than we do but it is harder when the person with different goals or standards is someone we know and care about. I often ask myself about the model that I or others are setting for young people. Are we modeling respectful discourse and conversation with young people? If they see us willing to throw stones, real or metaphorical, how can we expect them to act and speak respectfully?

The final post reads, “Sometimes miracles are simply good people with kind hearts”. In a world that feels weird and off-kilter, there are good people everywhere doing really good things! It is just easy to miss their kindness in the clamor.

Do you see a theme here? Hold open a door; take a deep breath before responding; buy the cup of coffee for someone else, walk away for a minute before hitting send/post. Look for – and BE – one of those showing kindness. The youth in our world deserve our best example. For young people, find a mentor who consistently sets an example of steady beliefs, positive behavior, and kindness.

Keep learning. Keep showing grace and kindness!

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/1/1579114162620.jpeg" alt="written by: Michelle Beran - Cottonwood Extension District" />
 <figcaption>written by: Michelle Beran - Cottonwood Extension District</figcaption>
 </figure>If you follow me at all, you know that I have closed each week for the last year with “Keep learning. Keep showing grace and kindness”.In a world that has grown increasingly hostile and fraught with divisiveness, I have recently seen several social media posts that gave me pause.The first stated, “Your beliefs don’t make you a better person; your behavior does”. As a youth development professional, I try to model this every day. I have a solid faith and ethics foundation but if I allow my frustration and fear to erode the principles that I believe in, my behavior doesn’t follow. I can be angry and upset at circumstances without taking that out on others by name-calling and undermining.Another post said, “Be careful not to dehumanize those you disagree with. In our self-righteousness, we can become the very things we criticize in others…..and not even know it.” It is easy to decry those who have different goals and standards than we do but it is harder when the person with different goals or standards is someone we know and care about. I often ask myself about the model that I or others are setting for young people. Are we modeling respectful discourse and conversation with young people? If they see us willing to throw stones, real or metaphorical, how can we expect them to act and speak respectfully?The final post reads, “Sometimes miracles are simply good people with kind hearts”. In a world that feels weird and off-kilter, there are good people everywhere doing really good things! It is just easy to miss their kindness in the clamor.Do you see a theme here? Hold open a door; take a deep breath before responding; buy the cup of coffee for someone else, walk away for a minute before hitting send/post. Look for – and BE – one of those showing kindness. The youth in our world deserve our best example. For young people, find a mentor who consistently sets an example of steady beliefs, positive behavior, and kindness.Keep learning. Keep showing grace and kindness!Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call 620-793-1910.

BERAN: Kindness

Every five years USDA publishes the updated Dietary Guidelines. The latest version will be followed until 2025. If you are wondering what the purpose of this report is? Here is a direct quote from the publication: “This edition of the Dietary Guidelines presents overall guidance on choosing nutrient-dense foods and beverages in place of less healthy choices and also discusses special nutrition considerations for individuals at each life stage.”

While many things remain the same in the guidelines, the most noticeable change is the “lifespan” approach. They have added guidelines for babies and toddlers and there are special sections for pregnancy and breastfeeding. The limits for salt, saturated fat, sugar and alcohol are somewhat simpler to understand.

Another area that was recognized and reflected is "The Dietary Guidelines is meant to be adaptable to personal preferences, cultural foodways and budgetary considerations”. It is obvious that people have different preferences for certain types of food and this was addressed. The last area that is discussed is that chronic disease is a serious issue and the importance of shifting towards a healthy diet is of utmost importance.

Overall, the four main strategies or areas of focus are:

1. Follow a healthy dietary pattern at every life stage.

2. Eat nutrient dense foods. Nutrient dense means the food is rich in many important nutrients but still low in calories.

3. Focus on nutrients needed and calories allotted.

4. Limit sugar, sodium, saturated fat and alcohol.

If you are interested in reading the entire report it can be found here: https://www.dietaryguidelines.gov

If you are still in need of a calendar for the new year, we have a limited number of Healthy and Homemade 2021 Nutrition and Fitness Calendars. Stop by the Extension Office in Hays or Great Bend for these fantastic recipe ideas included in the calendar.

Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District. She can be reached at 785-628-9430 or at bunruh@ksu.edu. K-State Research and Extension is an equal opportunity provider and employer.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/4/1588274071306.jpeg" alt="written by: Berny Unruh - Family and Community Wellness agent for the Cottonwood Extension District." />
 <figcaption>written by: Berny Unruh - Family and Community Wellness agent for the Cottonwood Extension District.</figcaption>
 </figure>Every five years USDA publishes the updated Dietary Guidelines. The latest version will be followed until 2025. If you are wondering what the purpose of this report is? Here is a direct quote from the publication: “This edition of the Dietary Guidelines presents overall guidance on choosing nutrient-dense foods and beverages in place of less healthy choices and also discusses special nutrition considerations for individuals at each life stage.”While many things remain the same in the guidelines, the most noticeable change is the “lifespan” approach. They have added guidelines for babies and toddlers and there are special sections for pregnancy and breastfeeding. The limits for salt, saturated fat, sugar and alcohol are somewhat simpler to understand.Another area that was recognized and reflected is "The Dietary Guidelines is meant to be adaptable to personal preferences, cultural foodways and budgetary considerations”. It is obvious that people have different preferences for certain types of food and this was addressed. The last area that is discussed is that chronic disease is a serious issue and the importance of shifting towards a healthy diet is of utmost importance.Overall, the four main strategies or areas of focus are:1. Follow a healthy dietary pattern at every life stage.2. Eat nutrient dense foods. Nutrient dense means the food is rich in many important nutrients but still low in calories.3. Focus on nutrients needed and calories allotted.4. Limit sugar, sodium, saturated fat and alcohol.If you are interested in reading the entire report it can be found here: https://www.dietaryguidelines.govIf you are still in need of a calendar for the new year, we have a limited number of Healthy and Homemade 2021 Nutrition and Fitness Calendars. Stop by the Extension Office in Hays or Great Bend for these fantastic recipe ideas included in the calendar.Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District. She can be reached at 785-628-9430 or at bunruh@ksu.edu. K-State Research and Extension is an equal opportunity provider and employer.

UNRUH: The new Dietary Guidelines

written by: Stacy Campbell - Cottonwood Extension District

K-State Research and Extension will host the 18th annual Cover Your Acres Winter Conference for crop producers and consultants on Tuesday, January 19 from 1:00 to 5:00 pm (CST) in an online format.

Cover Your Acres is a producer-driven meeting focused on new ideas and research-based updates in crop production in northwest Kansas and the central High Plains region.

The conference, which typically draws more than 400 attendees from Kansas and other states, highlights the latest technology, methods, and conservation practices to improve crop production in the region. This year it will feature a shorter, half-day format with university specialists discussing the following topics:

· Water Use of Weeds in Dryland Systems, Jourdan Bell, Texas A&amp;M Panhandle Agronomist, Amarillo · Current Weed Control Research in Western Kansas Vipan Kumar, Weed Scientist, K-State Ag Research Center, Hays · Managing the Highs and Lows of Soil pH Dorivar Ruiz Diaz, Soil Fertility Specialist, K-State Dept. of Agronomy, Manhattan · Economics of Dryland Rotations and Tillage Systems Lucas Haag, Area Agronomist, K-State Northwest Research-Extension Center, Colby · New Frontiers in Sorghum Weed Control Sarah Lancaster, Weed Management Specialist, K-State Dept. of Agronomy, Manhattan

The sessions will be streamed live via Zoom and YouTube from 1:00 to 5:00 pm CST. Attendees will be able to submit questions on those platforms and via email. Additionally, locations have been established where attendees can participate in the conference while taking appropriate COVID precautions:

Current Locations to Participate-in-Person (COVID precautions must be followed)

· Finney County - Fairgrounds, Grandstand Meeting Room · Ness County - Fairgrounds, 4-H Building · Norton County - Fairgrounds, 4-H Building · Scott County - Fairgrounds, Wm. Carpenter 4-H Building · Stevens County - Extension Office Mtg. Room, 114 East 5th, Hugoton

There is no charge for the conference thanks to our sponsors, however attendees do need to register regardless if they are participating at their own home/office or at one of the watch locations.

To view the conference details and for online registration, visit www.northwest.ksu.edu/coveryouracres. For questions, call 785-462-6281.

Premier sponsors of this year’s conference include American Ag Labs, Hoxie Implement, Bayer Crop Science, Lang Diesel, National Sunflower Association, AKRS Equipment Solutions, and SureFire Ag Systems. CCA credits have been applied for.

<figure>
 <img src="https://media.eaglewebservices.com/public/2021/1/1610555002704.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>written by: Stacy Campbell - Cottonwood Extension DistrictK-State Research and Extension will host the 18th annual Cover Your Acres Winter Conference for crop producers and consultants on Tuesday, January 19 from 1:00 to 5:00 pm (CST) in an online format.Cover Your Acres is a producer-driven meeting focused on new ideas and research-based updates in crop production in northwest Kansas and the central High Plains region.The conference, which typically draws more than 400 attendees from Kansas and other states, highlights the latest technology, methods, and conservation practices to improve crop production in the region. This year it will feature a shorter, half-day format with university specialists discussing the following topics:· Water Use of Weeds in Dryland Systems, Jourdan Bell, Texas A&amp;M Panhandle Agronomist, Amarillo · Current Weed Control Research in Western Kansas Vipan Kumar, Weed Scientist, K-State Ag Research Center, Hays · Managing the Highs and Lows of Soil pH Dorivar Ruiz Diaz, Soil Fertility Specialist, K-State Dept. of Agronomy, Manhattan · Economics of Dryland Rotations and Tillage Systems Lucas Haag, Area Agronomist, K-State Northwest Research-Extension Center, Colby · New Frontiers in Sorghum Weed Control Sarah Lancaster, Weed Management Specialist, K-State Dept. of Agronomy, ManhattanThe sessions will be streamed live via Zoom and YouTube from 1:00 to 5:00 pm CST. Attendees will be able to submit questions on those platforms and via email. Additionally, locations have been established where attendees can participate in the conference while taking appropriate COVID precautions:Current Locations to Participate-in-Person (COVID precautions must be followed)· Finney County - Fairgrounds, Grandstand Meeting Room · Ness County - Fairgrounds, 4-H Building · Norton County - Fairgrounds, 4-H Building · Scott County - Fairgrounds, Wm. Carpenter 4-H Building · Stevens County - Extension Office Mtg. Room, 114 East 5th, HugotonThere is no charge for the conference thanks to our sponsors, however attendees do need to register regardless if they are participating at their own home/office or at one of the watch locations.To view the conference details and for online registration, visit www.northwest.ksu.edu/coveryouracres. For questions, call 785-462-6281.Premier sponsors of this year’s conference include American Ag Labs, Hoxie Implement, Bayer Crop Science, Lang Diesel, National Sunflower Association, AKRS Equipment Solutions, and SureFire Ag Systems. CCA credits have been applied for.<figure>
 <img src="https://media.eaglewebservices.com/public/2020/1/1578070283981.png" alt="Stacy Campbell 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 him by e-mail at scampbel@ksu.edu or calling 785-628-9430." />
 <figcaption>Stacy Campbell 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 him by e-mail at scampbel@ksu.edu or calling 785-628-9430.</figcaption>
 </figure>

Cover Your Acres Winter Conference goes virtual, Jan. 19

As our day to day schedule continues to be affected by the COVID pandemic, my hope is that you are staying well and finding ways to calm your mind and body each day. It is easy to get overloaded with news stories that we have no control over. Taking time each day for what I call “self-care” is more important than ever. Carving out time for whatever brings you peace of mind may look different for you than it does for me. Those of you who know me, can guess that part of my self-care includes a bike ride, every chance I get.

A “Mindful Meditation and Do-In” (pronounced Doe-een) class is set to begin February 2nd at the Great Bend Activity Center. The class meets on Tuesdays and Thursdays from 10 – 11 AM through February 18th. A $10 fee paid at the Cottonwood Extension Office in Great Bend will hold your spot. Due to COVID restrictions, class size is limited to ten participants. If you are reading this and have an interest in learning more about meditation and do-in exercises but are not quite comfortable with a face to face class there is an alternative. A link to the recorded session titled, Everyday Mindfulness, can be found on our Cottonwood Extension District web page www.cottonwood.ksu.edu Click on the Health and Nutrition link on the left side of the front page and you will see the Everyday Mindfulness link.

This was a recording I was asked to do at one of our agent updates. Extension colleagues, Charlotte Shoup-Olsen and Debra Bolton, join me as we share the benefits of taking deep breaths and clearing the many thoughts racing through our minds. About 31 minutes into the recording, my husband, John, a retired chiropractor with extensive training in acupuncture, leads the short meditation and Do-In exercises.

Mindfulness was a hot topic before the COVID-19 pandemic. Now, more than ever, people are hoping to find a way to cope with the feelings of anxiousness and uncertainty. I encourage you to take time to read the “Everyday Mindfulness” fact sheet I helped write a couple of years ago. It highlights the following benefits that come from a regular meditation practice:

· Increased ability to relax · Improved concentration · Increased energy and enthusiasm for life · Increased creativity · Increased self-awareness · Improved self-esteem · Improved work/school performance

If you are interested in checking out the fact sheet and leaders guide, it can be found on the KSRE web site. You can search by the publication title, “Everyday Mindfulness” or publication numbers MF3424 and MF3425.

Donna Krug is the District Director and the Family &amp; Consumer Science Agent in the Cottonwood Extension District. You may reach her at: (620)793-1910 or dkrug@ksu.edu K-State Research &amp; Extension is an equal opportunity provider and employer.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="written by: Donna Krug - Cottonwood Extension District" />
 <figcaption>written by: Donna Krug - Cottonwood Extension District</figcaption>
 </figure>As our day to day schedule continues to be affected by the COVID pandemic, my hope is that you are staying well and finding ways to calm your mind and body each day. It is easy to get overloaded with news stories that we have no control over. Taking time each day for what I call “self-care” is more important than ever. Carving out time for whatever brings you peace of mind may look different for you than it does for me. Those of you who know me, can guess that part of my self-care includes a bike ride, every chance I get.A “Mindful Meditation and Do-In” (pronounced Doe-een) class is set to begin February 2nd at the Great Bend Activity Center. The class meets on Tuesdays and Thursdays from 10 – 11 AM through February 18th. A $10 fee paid at the Cottonwood Extension Office in Great Bend will hold your spot. Due to COVID restrictions, class size is limited to ten participants. If you are reading this and have an interest in learning more about meditation and do-in exercises but are not quite comfortable with a face to face class there is an alternative. A link to the recorded session titled, Everyday Mindfulness, can be found on our Cottonwood Extension District web page www.cottonwood.ksu.edu Click on the Health and Nutrition link on the left side of the front page and you will see the Everyday Mindfulness link.This was a recording I was asked to do at one of our agent updates. Extension colleagues, Charlotte Shoup-Olsen and Debra Bolton, join me as we share the benefits of taking deep breaths and clearing the many thoughts racing through our minds. About 31 minutes into the recording, my husband, John, a retired chiropractor with extensive training in acupuncture, leads the short meditation and Do-In exercises.Mindfulness was a hot topic before the COVID-19 pandemic. Now, more than ever, people are hoping to find a way to cope with the feelings of anxiousness and uncertainty. I encourage you to take time to read the “Everyday Mindfulness” fact sheet I helped write a couple of years ago. It highlights the following benefits that come from a regular meditation practice:· Increased ability to relax · Improved concentration · Increased energy and enthusiasm for life · Increased creativity · Increased self-awareness · Improved self-esteem · Improved work/school performanceIf you are interested in checking out the fact sheet and leaders guide, it can be found on the KSRE web site. You can search by the publication title, “Everyday Mindfulness” or publication numbers MF3424 and MF3425.Donna Krug is the District Director and the Family &amp; Consumer Science Agent in the Cottonwood Extension District. You may reach her at: (620)793-1910 or dkrug@ksu.edu K-State Research &amp; Extension is an equal opportunity provider and employer.

KRUG: Practice mindfulness everyday

The clearance aisles are full and the prices are great, but when is a good deal not a good deal? There are pros and cons to buying things on sale for a great price. I love saving money, but sometimes when I find a good deal, it is easy to overbuy. When you buy more, you are not necessarily saving money. You are just getting more things for the amount you would have spent anyway. By buying more than you need, you may eat more or use more than necessary.

Going to garage sales or the thrift store can save you a lot of money. Have you ever gone to the thrift store and come home with more than you were looking for? Could you have bought one thing you really wanted instead? Is it worth it to sacrifice what you really want for lots of inexpensive stuff? Most people don't realize how much they really spend getting good deals. Keep track of it and you may be surprised.

Another reason not to buy more than you need is the amount of time it takes to care for the things you have. How much is your time really worth? The amount of clothing you have is a good example. How many clothes do you really need? By going through our clothes and cutting back, we may spend less time doing laundry. By having fewer clothes, you not only save money, but you also save time.

The main advantage of getting things on sale is that you can afford luxuries that you couldn't afford at a regular price. This might be true with beautiful Christmas decorations that you absolutely love. If you can wait, we all know that Christmas decorations will eventually go on sale. Or maybe you have found a beautiful coat that you would never buy for the full price but if you are patient, it may still be there at the end of the season.

As you go bargain hunting, ask yourself the following questions before making a purchase:

2. Do I really need it or will I really use it?

3. How many do I really need or how many will I really use?

4. What could I do with that money if I didn't buy it?

5. Do I want to have this clutter up my home and be responsible for it?

Is there something you already own that will work instead of adding more to the stash? More stuff means more clutter, more to clean, and more to be responsible for. By being wise about purchases, your money can be used to invest in your future or live more comfortably on your income.

The key to avoiding “the good deal dilemma” is to buy only what you need and what you will actually use. Wishing you the best in this new year!

Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District. She can be reached at 785-628-9430 or at bunruh@ksu.edu

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/12/1576703253818.png" alt="written by: Berny Unruh - Family and Community Wellness agent for the Cottonwood Extension District." />
 <figcaption>written by: Berny Unruh - Family and Community Wellness agent for the Cottonwood Extension District.</figcaption>
 </figure>The clearance aisles are full and the prices are great, but when is a good deal not a good deal? There are pros and cons to buying things on sale for a great price. I love saving money, but sometimes when I find a good deal, it is easy to overbuy. When you buy more, you are not necessarily saving money. You are just getting more things for the amount you would have spent anyway. By buying more than you need, you may eat more or use more than necessary.Going to garage sales or the thrift store can save you a lot of money. Have you ever gone to the thrift store and come home with more than you were looking for? Could you have bought one thing you really wanted instead? Is it worth it to sacrifice what you really want for lots of inexpensive stuff? Most people don't realize how much they really spend getting good deals. Keep track of it and you may be surprised.Another reason not to buy more than you need is the amount of time it takes to care for the things you have. How much is your time really worth? The amount of clothing you have is a good example. How many clothes do you really need? By going through our clothes and cutting back, we may spend less time doing laundry. By having fewer clothes, you not only save money, but you also save time.The main advantage of getting things on sale is that you can afford luxuries that you couldn't afford at a regular price. This might be true with beautiful Christmas decorations that you absolutely love. If you can wait, we all know that Christmas decorations will eventually go on sale. Or maybe you have found a beautiful coat that you would never buy for the full price but if you are patient, it may still be there at the end of the season.As you go bargain hunting, ask yourself the following questions before making a purchase:1. Do I really like it?2. Do I really need it or will I really use it?3. How many do I really need or how many will I really use?4. What could I do with that money if I didn't buy it?5. Do I want to have this clutter up my home and be responsible for it?Is there something you already own that will work instead of adding more to the stash? More stuff means more clutter, more to clean, and more to be responsible for. By being wise about purchases, your money can be used to invest in your future or live more comfortably on your income.The key to avoiding “the good deal dilemma” is to buy only what you need and what you will actually use. Wishing you the best in this new year!Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District. She can be reached at 785-628-9430 or at bunruh@ksu.edu

UNRUH: Is it a Good Deal?

What gas is odorless, colorless, and tasteless, but is cited as the leading cause of lung cancer in non-smokers? If you guessed radon you are absolutely right. January is noted as Radon Action Awareness Month so it is the perfect time to share up-to-date information on this important topic.

Most likely you are spending more time in your home, during the pandemic. This could potentially result in more exposure to radon. So how does radon find its way into your living space and create this health hazard? The most common way is it can seep from the soil beneath the foundation through cracks or joints. Another factor, soil porosity, under and around the basement or foundation, also affects the radon levels in homes and public buildings.

Surveys show that 6 percent of homes in the U.S. have average concentrations above the recommended maximum level. However, the Kansas statistics showed that one in four homes were high.

Detection of radon is relatively simple. We recommend purchasing a short-term radon detection kit. We have these available for $6.50 at both of our Cottonwood District offices, (Great Bend and Hays). Radon tests may also be found at hardware stores and on the Internet, usually for $25 or less.

Testing is important because it is the only way to tell how much of the gas is present. We advise people to test in the lowest level where they spend time, such as a bedroom, living, or family room. Avoid testing in a kitchen or bathroom, since the higher humidity in those areas can alter the test results. The testing device needs to be at least 20 inches above the floor and be left in place for two to four days. The goal is to measure the potential for elevated concentrations that come from the soil beneath the homes’ foundation.

If the initial test result is 4 picocuries per liter of air or higher, a follow-up test is recommended. If you find that you need to contact a contractor to help mitigate radon, we have an up-to-date list of certified mitigation technicians and laboratories providing services in Kansas. Certification through the Kansas Department of Health and Environment for radon professionals was required starting in July 2011.

In Kansas, since July 1, 2009, residential real estate contracts must contain a specific paragraph recommending radon testing in real estate transactions and disclosure of test results. There are, however, currently no laws requiring such tests or mitigation of high levels of radon.

Kansas Governor Laura Kelly sums it up in the last statement of her

proclamation of 2021 Radon Action Awareness Month when she says, “All Kansans

should be aware of this potential threat to our health and act now to reduce the risk of

Consider testing your home soon. The cost of the test kit is a small price to pay for the peace of mind knowing the radon level in your home.

Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension, Cottonwood District – Great Bend Office. You may reach her at:(620)793-1910 or dkrug@ksu.edu K-State Research &amp; Extension is an equal opportunity employer and provider.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="written by: Donna Krug - Cottonwood Extension District" />
 <figcaption>written by: Donna Krug - Cottonwood Extension District</figcaption>
 </figure>What gas is odorless, colorless, and tasteless, but is cited as the leading cause of lung cancer in non-smokers? If you guessed radon you are absolutely right. January is noted as Radon Action Awareness Month so it is the perfect time to share up-to-date information on this important topic.Most likely you are spending more time in your home, during the pandemic. This could potentially result in more exposure to radon. So how does radon find its way into your living space and create this health hazard? The most common way is it can seep from the soil beneath the foundation through cracks or joints. Another factor, soil porosity, under and around the basement or foundation, also affects the radon levels in homes and public buildings.Surveys show that 6 percent of homes in the U.S. have average concentrations above the recommended maximum level. However, the Kansas statistics showed that one in four homes were high.Detection of radon is relatively simple. We recommend purchasing a short-term radon detection kit. We have these available for $6.50 at both of our Cottonwood District offices, (Great Bend and Hays). Radon tests may also be found at hardware stores and on the Internet, usually for $25 or less.Testing is important because it is the only way to tell how much of the gas is present. We advise people to test in the lowest level where they spend time, such as a bedroom, living, or family room. Avoid testing in a kitchen or bathroom, since the higher humidity in those areas can alter the test results. The testing device needs to be at least 20 inches above the floor and be left in place for two to four days. The goal is to measure the potential for elevated concentrations that come from the soil beneath the homes’ foundation.If the initial test result is 4 picocuries per liter of air or higher, a follow-up test is recommended. If you find that you need to contact a contractor to help mitigate radon, we have an up-to-date list of certified mitigation technicians and laboratories providing services in Kansas. Certification through the Kansas Department of Health and Environment for radon professionals was required starting in July 2011.In Kansas, since July 1, 2009, residential real estate contracts must contain a specific paragraph recommending radon testing in real estate transactions and disclosure of test results. There are, however, currently no laws requiring such tests or mitigation of high levels of radon.Kansas Governor Laura Kelly sums it up in the last statement of herproclamation of 2021 Radon Action Awareness Month when she says, “All Kansansshould be aware of this potential threat to our health and act now to reduce the risk ofdeveloping lung cancer in the future.”Consider testing your home soon. The cost of the test kit is a small price to pay for the peace of mind knowing the radon level in your home.Donna Krug is the District Director and Family and Consumer Science Agent with K-State Research and Extension, Cottonwood District – Great Bend Office. You may reach her at:(620)793-1910 or dkrug@ksu.edu K-State Research &amp; Extension is an equal opportunity employer and provider.

KRUG: January is Radon Action Awareness Month

Despite being native to the Great Plains, eastern redcedar (Juniperus virginiana) escapes from shelterbelt and ornamental plantings have resulted in widespread infestation of range and pasture that often require management. It is thought that the tree was originally confined to ridges and bluffs, but is now found in diverse sites, ranging from rocky uplands to swampy bottomlands. Eastern redcedars do provide food and shelter for many wild animals, but consuming leaves may be harmful to pregnant cows.&nbsp;

Identification&nbsp; Eastern redcedar can be recognized by its opposite, evergreen leaves. Each leaf is actually a small (0.05-inch-long) triangle that pressed tightly over the margins of neighboring leaves. Younger leaves are not pressed together and are actually longer than more mature leaves. The canopy is pyramid-shaped, comprised of slender gray branches. It is a relatively slow-growing species with mature trees reaching heights of up to 65 feet. Bark is reddish brown and shreds into long, narrow strips.&nbsp;

Eastern redcedar is a dioecious species, meaning some plants only produce male reproductive structures while others only female structures. Eastern redcedar ‘berries’ are actually female cones. Cones are small (1/10 to 1/3-inch diameter), blue to purple colored spheres covered with a white wax. Each cone contains one to three small, egg-shaped seeds. Pollen cones are found at the end of branches.&nbsp;

Management&nbsp; Eastern redcedar can be managed with prescribed fire, especially trees that are less than 3 feet tall. For larger trees, cutting below the lowest branches is effective because eastern redcedar does not resprout. Grazon P+D, Surmount, and Tordon 22K are among the more effective herbicides; however, control by broadcast applications decreases rapidly as trees height increases. Soil-applied herbicides that can control eastern redcedar include Velpar L and Prononone Power Pellets.&nbsp;&nbsp;In addition, grazing management that promotes a health grass sward is important to preventing the spread of eastern redcedar.&nbsp;

Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at&nbsp;<a href="mailto:aboor@ksu.edu">aboor@ksu.edu</a>&nbsp;or calling 620-793-1910.&nbsp;

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141354634.png" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>Despite being native to the Great Plains, eastern redcedar (Juniperus virginiana) escapes from shelterbelt and ornamental plantings have resulted in widespread infestation of range and pasture that often require management. It is thought that the tree was originally confined to ridges and bluffs, but is now found in diverse sites, ranging from rocky uplands to swampy bottomlands. Eastern redcedars do provide food and shelter for many wild animals, but consuming leaves may be harmful to pregnant cows.&nbsp;Identification&nbsp; Eastern redcedar can be recognized by its opposite, evergreen leaves. Each leaf is actually a small (0.05-inch-long) triangle that pressed tightly over the margins of neighboring leaves. Younger leaves are not pressed together and are actually longer than more mature leaves. The canopy is pyramid-shaped, comprised of slender gray branches. It is a relatively slow-growing species with mature trees reaching heights of up to 65 feet. Bark is reddish brown and shreds into long, narrow strips.&nbsp;Eastern redcedar is a dioecious species, meaning some plants only produce male reproductive structures while others only female structures. Eastern redcedar ‘berries’ are actually female cones. Cones are small (1/10 to 1/3-inch diameter), blue to purple colored spheres covered with a white wax. Each cone contains one to three small, egg-shaped seeds. Pollen cones are found at the end of branches.&nbsp;Management&nbsp; Eastern redcedar can be managed with prescribed fire, especially trees that are less than 3 feet tall. For larger trees, cutting below the lowest branches is effective because eastern redcedar does not resprout. Grazon P+D, Surmount, and Tordon 22K are among the more effective herbicides; however, control by broadcast applications decreases rapidly as trees height increases. Soil-applied herbicides that can control eastern redcedar include Velpar L and Prononone Power Pellets.&nbsp;&nbsp;In addition, grazing management that promotes a health grass sward is important to preventing the spread of eastern redcedar.&nbsp;Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at&nbsp;<a href="mailto:aboor@ksu.edu">aboor@ksu.edu</a>&nbsp;or calling 620-793-1910.&nbsp;

BOOR: Ecology of eastern redcedar

The start of the new year may be the best time to find your favorite system for clearing out the clutter in your home. Everyone has their own way of doing things, so I will share my plan and you can adapt it to fit your style.

The strategy I use is to start with a small space such as a closet or a drawer instead of cleaning and organizing the entire room. If it is a drawer, I dump the entire contents out into a box or on to the bed. If I am cleaning a closet, I take all the contents out and they may cover the entire floor. Then I start sorting the contents into three categories: Toss, Keep and Decide.

The “Toss Box” can be a trash bag or box for any item that is going to be thrown away. There might be obvious things that you nor any other person will ever use. Any item that is broken, worn out, ripped or stained needs to be disposed of. Be kind to your local thrift store and do not take them stained, torn or non-working items.

Once you have gotten rid of a few items, then more difficult decisions have to be made. Most of the items in the “Keep Box” will go back into the drawer or closet you are cleaning out. However, if that closet is overflowing, is it possible that some of the out-of-season items can be stored in a vacuum seal bag or a storage container until the next season rolls around? Believe it or not, I have notecards in my dresser drawer with a list of what is up in the very top cupboard in each room!

I only put back into the drawer or the closet the items that I will be using on a regular basis. There may be items in the “Keep Box” that may have strayed from their original

designated spot in your home and they need to be returned to a more appropriate location. If it is easier for you to add an extra box in your sorting system, feel free to do so.

The “Decide Box” can also be called the “maybe box” and to me it is the most difficult part of my system. If I have not used an item for four or five years, what are the chances that I will ever use it? One year I got rid of a large piece of striped fabric that had been stored for ten years and the next year we needed some striped fabric for a big circus tent! Oh well!

Some of the items from the “Decide Box” may be donated to a local thrift store or given to a family in need. Some items might be placed in a container for the next garage sale. A very few of those items might be placed in the out-of-season storage box, but then you will have to make the same decision again next summer.

It is beneficial if you can involve family members in your cleaning and de-cluttering project, so they have some ownership in what is thrown away and given away. With younger members of the family, plan the project so it only lasts for a short time. After an hour, the sorting project becomes less fun.

It is every family member’s job to keep items picked up and put away. If a little bit of cleaning is done every day it does not become such an overwhelming task. More information can be found in the K-State Research and Extension publication “Cut the Clutter and Get Organized” http://bookstore.ksre.k-state.edu/pubs/mf2879.pdf.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/4/1588274071306.jpeg" alt="written by: Berny Unruh - Family and Community Wellness agent for the Cottonwood Extension District." />
 <figcaption>written by: Berny Unruh - Family and Community Wellness agent for the Cottonwood Extension District.</figcaption>
 </figure>The start of the new year may be the best time to find your favorite system for clearing out the clutter in your home. Everyone has their own way of doing things, so I will share my plan and you can adapt it to fit your style.The strategy I use is to start with a small space such as a closet or a drawer instead of cleaning and organizing the entire room. If it is a drawer, I dump the entire contents out into a box or on to the bed. If I am cleaning a closet, I take all the contents out and they may cover the entire floor. Then I start sorting the contents into three categories: Toss, Keep and Decide.The “Toss Box” can be a trash bag or box for any item that is going to be thrown away. There might be obvious things that you nor any other person will ever use. Any item that is broken, worn out, ripped or stained needs to be disposed of. Be kind to your local thrift store and do not take them stained, torn or non-working items.Once you have gotten rid of a few items, then more difficult decisions have to be made. Most of the items in the “Keep Box” will go back into the drawer or closet you are cleaning out. However, if that closet is overflowing, is it possible that some of the out-of-season items can be stored in a vacuum seal bag or a storage container until the next season rolls around? Believe it or not, I have notecards in my dresser drawer with a list of what is up in the very top cupboard in each room!I only put back into the drawer or the closet the items that I will be using on a regular basis. There may be items in the “Keep Box” that may have strayed from their originaldesignated spot in your home and they need to be returned to a more appropriate location. If it is easier for you to add an extra box in your sorting system, feel free to do so.The “Decide Box” can also be called the “maybe box” and to me it is the most difficult part of my system. If I have not used an item for four or five years, what are the chances that I will ever use it? One year I got rid of a large piece of striped fabric that had been stored for ten years and the next year we needed some striped fabric for a big circus tent! Oh well!Some of the items from the “Decide Box” may be donated to a local thrift store or given to a family in need. Some items might be placed in a container for the next garage sale. A very few of those items might be placed in the out-of-season storage box, but then you will have to make the same decision again next summer.It is beneficial if you can involve family members in your cleaning and de-cluttering project, so they have some ownership in what is thrown away and given away. With younger members of the family, plan the project so it only lasts for a short time. After an hour, the sorting project becomes less fun.It is every family member’s job to keep items picked up and put away. If a little bit of cleaning is done every day it does not become such an overwhelming task. More information can be found in the K-State Research and Extension publication “Cut the Clutter and Get Organized” http://bookstore.ksre.k-state.edu/pubs/mf2879.pdf.Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District. She can be reached at 785-628-9430 or at bunruh@ksu.edu.

UNRUH: Clear the clutter

written by: Stacy Campbell - Cottonwood Extension District

With this year quickly wrapping up, it is definitely time to start talking about agricultural leases for the coming year. For the most part, there is speculation within the agriculture community that tenants and landlords may not talk to each other enough. This then leads to the number one problem that some of us in Extension run into with ag leases, lack of communication.

I know of situations where leases have been in existence between families, and non-family members for over 30 years. In many cases, the terms of those leases haven’t changed much in those three decades. Yet, if you look at agriculture over that same time frame, there has been significant changes.

It is imperative that landlords and tenants get together and talk. Talk about how the crops did this year. Talk about cropping plans for next year if you need to, talk about the uncomfortable stuff.

When you start getting down to the nitty gritty and talk about cash rental rates, shares or what expenses the landlord is going to share, it can get uncomfortable. This is why far too many landlord/tenant discussions don’t get that deep and that is a shame.

Frustration can build up with either party, or the tenant simply can’t afford to continue with a current lease. At this time the tenant may let go of a lease or the landlord decides it’s easier to find a different tenant than to negotiate new terms.

We can easily look at what crop production expenses are shared and figure out how the crop should be shared. But sometimes landlords come into the lease and state what share of the crop they want, and what expenses they are willing to share. Without even seeing if the crop expenses share is equitable to the amount of the crop they want. This process seems to be backwards of what it should be.

Then ideally the discussion can take an even deeper track. Let’s talk about all the things that come up that are never talked about. Can the tenant double crop after corn or soybeans? Can the tenant graze the crop residue after harvest? Can the tenant fall or spring graze the wheat crop or cover crops if cover crops are planted? Actually, if it’s a verbal lease, a tenant has a right to do all of these things. Their lease may not be renewed if it wasn’t discussed, but in the eyes of the law, they have the right. This is why communication is so vitally important.

For many years now it has been talked about at Extension programs that written leases vs. verbal leases are important in spelling out the specifics, which should help to alleviate problems later on.

A K-State Research &amp; Extension, County and District Extension office is in every county of Kansas and will have simple and more complex written leases available and other info. on leasing laws and arrangements.

Stacy Campbell 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 him by e-mail at scampbel@ksu.edu or calling 785-628-9430, if after hours please leave a voice-mail for a return call.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/12/1609362989329.jpeg" alt="" />
 <figcaption></figcaption>
 </figure>written by: Stacy Campbell - Cottonwood Extension DistrictWith this year quickly wrapping up, it is definitely time to start talking about agricultural leases for the coming year. For the most part, there is speculation within the agriculture community that tenants and landlords may not talk to each other enough. This then leads to the number one problem that some of us in Extension run into with ag leases, lack of communication.I know of situations where leases have been in existence between families, and non-family members for over 30 years. In many cases, the terms of those leases haven’t changed much in those three decades. Yet, if you look at agriculture over that same time frame, there has been significant changes.It is imperative that landlords and tenants get together and talk. Talk about how the crops did this year. Talk about cropping plans for next year if you need to, talk about the uncomfortable stuff.When you start getting down to the nitty gritty and talk about cash rental rates, shares or what expenses the landlord is going to share, it can get uncomfortable. This is why far too many landlord/tenant discussions don’t get that deep and that is a shame.Frustration can build up with either party, or the tenant simply can’t afford to continue with a current lease. At this time the tenant may let go of a lease or the landlord decides it’s easier to find a different tenant than to negotiate new terms.We can easily look at what crop production expenses are shared and figure out how the crop should be shared. But sometimes landlords come into the lease and state what share of the crop they want, and what expenses they are willing to share. Without even seeing if the crop expenses share is equitable to the amount of the crop they want. This process seems to be backwards of what it should be.Then ideally the discussion can take an even deeper track. Let’s talk about all the things that come up that are never talked about. Can the tenant double crop after corn or soybeans? Can the tenant graze the crop residue after harvest? Can the tenant fall or spring graze the wheat crop or cover crops if cover crops are planted? Actually, if it’s a verbal lease, a tenant has a right to do all of these things. Their lease may not be renewed if it wasn’t discussed, but in the eyes of the law, they have the right. This is why communication is so vitally important.For many years now it has been talked about at Extension programs that written leases vs. verbal leases are important in spelling out the specifics, which should help to alleviate problems later on.A K-State Research &amp; Extension, County and District Extension office is in every county of Kansas and will have simple and more complex written leases available and other info. on leasing laws and arrangements.Stacy Campbell 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 him by e-mail at scampbel@ksu.edu or calling 785-628-9430, if after hours please leave a voice-mail for a return call.

CAMPBELL: Time to start talking about ag leases

Happy New Year! Everyone I have visited with recently is more than ready for a new year. No doubt you have been thinking about something you would like to resolve to do in the coming year. Many times, resolutions focus on things like weight loss, getting out of debt, or breaking a bad habit. Research shows that success in achieving these resolutions is often low. In fact, studies show that after six months, fewer than half the people who make New Year’s resolutions have stuck with them, and, after a year, that number declines to around ten percent. Today I want to encourage you to take a different approach to a change you want to make.

You have heard me talk about “Action Plans” in the past. The concept isn’t new but I think it bears repeating. First you must determine something YOU want to do. Next it needs to be something reasonable, like something you can expect to be able to accomplish in a week or a month. A true action plan is behavior specific. Losing weight is not a behavior; but replacing one sugary snack with a piece of fruit at least three days a week or replacing one 20-ounce soda with water at least four times a week is.

An action plan answers these questions: What? How much? When? How often? The final piece of a successful action plan is to assess the confidence level that you will fulfill the contract. On a scale of 1 to 10 where 1 represents little confidence and 10 represents total confidence, your plan should rank at least a 7. If your confidence is below 7, then you should look again at your action plan. Ask yourself why you are not confident.

What problems do you foresee? Then see if you can either solve the problems or change your plan to make yourself more confident of success.

Once you have drawn up a plan you are happy with, write it down and post it where you will see it every day. Keep track of how you are doing and the problems you encounter. Make sure that whatever you choose to work on that you start slowly from where you are. If you can walk only for a minute, start your walking program by walking one minute once every hour or two, not by walking a mile. If you want to lose weight set a goal based on your existing eating behaviors, such as including a fruit or vegetable at every snack or meal.

I hope by now you are thinking about forming an action plan instead of a New Year’s resolution this year. If the action plan is well written and realistic, fulfilling it is achievable. Ask family or friends to check with you on how you are doing. Having to report your progress can provide good motivation.

May 2021 bring health and happiness to each of you!

Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research and Extension – Cottonwood District. You may reach her at: (620)793-1910 or dkrug@ksu.edu K-State Research &amp; Extension is an equal opportunity employer and provider.

<figure>
 <img src="https://media.eaglewebservices.com/public/2019/11/1573141404420.png" alt="written by: Donna Krug - Cottonwood Extension District" />
 <figcaption>written by: Donna Krug - Cottonwood Extension District</figcaption>
 </figure>Happy New Year! Everyone I have visited with recently is more than ready for a new year. No doubt you have been thinking about something you would like to resolve to do in the coming year. Many times, resolutions focus on things like weight loss, getting out of debt, or breaking a bad habit. Research shows that success in achieving these resolutions is often low. In fact, studies show that after six months, fewer than half the people who make New Year’s resolutions have stuck with them, and, after a year, that number declines to around ten percent. Today I want to encourage you to take a different approach to a change you want to make.You have heard me talk about “Action Plans” in the past. The concept isn’t new but I think it bears repeating. First you must determine something YOU want to do. Next it needs to be something reasonable, like something you can expect to be able to accomplish in a week or a month. A true action plan is behavior specific. Losing weight is not a behavior; but replacing one sugary snack with a piece of fruit at least three days a week or replacing one 20-ounce soda with water at least four times a week is.An action plan answers these questions: What? How much? When? How often? The final piece of a successful action plan is to assess the confidence level that you will fulfill the contract. On a scale of 1 to 10 where 1 represents little confidence and 10 represents total confidence, your plan should rank at least a 7. If your confidence is below 7, then you should look again at your action plan. Ask yourself why you are not confident.What problems do you foresee? Then see if you can either solve the problems or change your plan to make yourself more confident of success.Once you have drawn up a plan you are happy with, write it down and post it where you will see it every day. Keep track of how you are doing and the problems you encounter. Make sure that whatever you choose to work on that you start slowly from where you are. If you can walk only for a minute, start your walking program by walking one minute once every hour or two, not by walking a mile. If you want to lose weight set a goal based on your existing eating behaviors, such as including a fruit or vegetable at every snack or meal.I hope by now you are thinking about forming an action plan instead of a New Year’s resolution this year. If the action plan is well written and realistic, fulfilling it is achievable. Ask family or friends to check with you on how you are doing. Having to report your progress can provide good motivation.May 2021 bring health and happiness to each of you!Donna Krug is the District Director and Family &amp; Consumer Science Agent with K-State Research and Extension – Cottonwood District. You may reach her at: (620)793-1910 or dkrug@ksu.edu K-State Research &amp; Extension is an equal opportunity employer and provider.

KRUG: Replace resolution with an action plan in 2021

With in-person interactions across the state severely limited due to the continuing pandemic, staying connected can be quite challenging. The Cottonwood Extension District in Barton and Ellis County has several social media accounts and other digital resources available, including a quarterly newsletter. Twitter, Facebook, and YouTube, in addition to our website, www.cottonwood.ksu.edu

The Cottonwood Extension District is part of the land-grant university—Cooperative Extension System, better known as K-State Research &amp; Extension. We are part of Kansas State University the College of Agriculture and the College of Health and Human Sciences. Our goal is to bring the university to the people, through unbiased research-based information and education. Primarily in the core areas of Family, Consumer Sciences and Wellness, 4-H Youth Development, Community Development, Horticulture, Agriculture and Natural Resources.

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/12/1608731657036.jpeg" alt="written by: Stacy Campbell - Cottonwood Extension District" />
 <figcaption>written by: Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>With in-person interactions across the state severely limited due to the continuing pandemic, staying connected can be quite challenging. The Cottonwood Extension District in Barton and Ellis County has several social media accounts and other digital resources available, including a quarterly newsletter. Twitter, Facebook, and YouTube, in addition to our website, www.cottonwood.ksu.eduThe Cottonwood Extension District is part of the land-grant university—Cooperative Extension System, better known as K-State Research &amp; Extension. We are part of Kansas State University the College of Agriculture and the College of Health and Human Sciences. Our goal is to bring the university to the people, through unbiased research-based information and education. Primarily in the core areas of Family, Consumer Sciences and Wellness, 4-H Youth Development, Community Development, Horticulture, Agriculture and Natural Resources.Cottonwood District has an active Facebook page providing current updates, videos, events and activities hosted by us https://www.facebook.com/ksrecottonwood/ This year during both the Barton and Ellis County Fairs the style revues and junior livestock shows were posted on Facebook Live.Cottonwood District has become active on Twitter posting current news and updates mainly in agriculture and horticulture--videos, events, activities and upcoming programs. You can follow the Cottonwood Extension District on Twitter at @CottonwoodExt. Also the two agriculture agents in the district have Twitter accounts. Alicia Boor’s Twitter account focuses primarily on livestock and forage production at @lishboor and Stacy Campbell’s Twitter account focuses primarily on crop production at @scampbel_stacy.Within the last year the Cottonwood District has started a YouTube channel in an effort to try and reach more folks with our research based information and education. A few short and informative videos are posted as well as some in depth programs and presentations on specific topics. Stay tuned to this channel https://bit.ly/3nlUOG2 we will continue to add more content.Last but not least, Cottonwood Extension District puts out a digital quarterly newsletter. We send out an email notification to those that have subscribed to our newsletter when it is available. If you would like to subscribe to the quarterly newsletter let our Hays Office Professional, Theresa Meis know, she can be contacted at tam3@ksu.edu. You can also access the newsletter on our web site at www.cottonwood.ksu.eduBe sure to check out these social media and digital resources and get them book marked or subscribe to these free resources!<figure>
 <img src="https://media.eaglewebservices.com/public/2020/1/1578070143255.png" alt="Stacy Campbell 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 him by e-mail at scampbel@ksu.edu or calling 785-628-9430, if after hours please leave a voice-mail for a return call." />
 <figcaption>Stacy Campbell 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 him by e-mail at scampbel@ksu.edu or calling 785-628-9430, if after hours please leave a voice-mail for a return call.</figcaption>
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