Our Hypertension Awareness and Prevention Program, which launched in January, includes nutrition workshops that are open to the public. Are you looking to make healthier nutrition choices? Unsure where to start? Small changes tend to be more sustainable than large, drastic shifts, and once these habits are established, you can build on them over time.

We have three upcoming nutrition programs left:

· Shake off Excess Sodium: Learn about the impact of sodium on health and discover which foods are high in sodium and which are healthier alternatives.

· Cooking with Herbs and Spices: Explore how to enhance the flavor of your meals without relying on salt.

· Heart Smart Eating When Out and About: Gain useful tips for navigating dining out and making heart-healthy choices.

Each session includes a food demonstration, allowing you to see how to prepare these nutritious meals and taste them for yourself. Healthy eating can be flavorful and exciting!

We’d love for you to join us! More details are below.

Event Details Time: 6:00 - 7:00 pm Location: 601 Main St., Hays, KS Dates:

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>Our Hypertension Awareness and Prevention Program, which launched in January, includes nutrition workshops that are open to the public. Are you looking to make healthier nutrition choices? Unsure where to start? Small changes tend to be more sustainable than large, drastic shifts, and once these habits are established, you can build on them over time.We have three upcoming nutrition programs left:· Shake off Excess Sodium: Learn about the impact of sodium on health and discover which foods are high in sodium and which are healthier alternatives.· Cooking with Herbs and Spices: Explore how to enhance the flavor of your meals without relying on salt.· Heart Smart Eating When Out and About: Gain useful tips for navigating dining out and making heart-healthy choices.Each session includes a food demonstration, allowing you to see how to prepare these nutritious meals and taste them for yourself. Healthy eating can be flavorful and exciting!We’d love for you to join us! More details are below.Event Details Time: 6:00 - 7:00 pm Location: 601 Main St., Hays, KS Dates:· March 25 · April 29 · May 27Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

KOERNER: Nutrition workshops

This summer, thousands of Kansas teenagers will begin their first job working for a farmer or rancher. For those that are ages 14 or 15, they must complete a tractor safety course in order to be legally employed. A thirteen-year-old may enroll in the training if turning 14 before the next year’s class is offered, but the certificate will not be issued until their fourteenth birthday.

To help prepare some of those youth for the upcoming work season. The Midway district, along with the collaboration of the Cottonwood extension district, will be hosting an in-person tractor safety class on April 5 starting at 8:15 am at the Ellsworth Carrico Implement location 1104 E 8th St, Ellsworth, KS 67439.

This course will meet the requirements of the U.S. Department of Labor’s Hazardous Occupations Order for Agriculture (HOOA). The HOOA regulations state that youth 14 and 15 years of age who wish to work as a hired employee for someone other than a parent or legal guardian and operate a farm tractor that is 20 HP or greater must successfully pass a tractor safety training program.

The course will be held on Saturday, April 5, at Ellsworth Carrico Implement starting at 8:15 am. The cost of the program is 15 dollars to cover the cost of materials for the course. Those wanting to enroll should visit and complete the “Tractor Safety Registration Form.” Enrollment is due by Friday, March 28 for the Ellsworth location.

Other tractor safety courses will be held at later dates April 26,&nbsp;Beloit, KS, at Carrico Implement May 22,&nbsp;Solomon, KS, at KanEquip

Prospective students can check availability and ask questions prior to registering by calling &nbsp;or emailing Extension Agents Craig Dinkel, Clinton Laflin or Alicia Boor. Craig and Clint can be reached by phone at 785-472-4442, or email,&nbsp;<a href="mailto:cadinkel@ksu.edu">cadinkel@ksu.edu</a>,&nbsp;<a href="mailto:cllaflin@ksu.edu">cllaflin@ksu.edu</a>. Alicia Boor can be reached by phone at 620-793-1910, or email,&nbsp;<a href="mailto:aboor@ksu.edu">aboor@ksu.edu</a>.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698681527025.jpeg" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>This summer, thousands of Kansas teenagers will begin their first job working for a farmer or rancher. For those that are ages 14 or 15, they must complete a tractor safety course in order to be legally employed. A thirteen-year-old may enroll in the training if turning 14 before the next year’s class is offered, but the certificate will not be issued until their fourteenth birthday.To help prepare some of those youth for the upcoming work season. The Midway district, along with the collaboration of the Cottonwood extension district, will be hosting an in-person tractor safety class on April 5 starting at 8:15 am at the Ellsworth Carrico Implement location 1104 E 8th St, Ellsworth, KS 67439.This course will meet the requirements of the U.S. Department of Labor’s Hazardous Occupations Order for Agriculture (HOOA). The HOOA regulations state that youth 14 and 15 years of age who wish to work as a hired employee for someone other than a parent or legal guardian and operate a farm tractor that is 20 HP or greater must successfully pass a tractor safety training program.The course will be held on Saturday, April 5, at Ellsworth Carrico Implement starting at 8:15 am. The cost of the program is 15 dollars to cover the cost of materials for the course. Those wanting to enroll should visit and complete the “Tractor Safety Registration Form.” Enrollment is due by Friday, March 28 for the Ellsworth location.Other tractor safety courses will be held at later dates April 26,&nbsp;Beloit, KS, at Carrico Implement May 22,&nbsp;Solomon, KS, at KanEquipProspective students can check availability and ask questions prior to registering by calling &nbsp;or emailing Extension Agents Craig Dinkel, Clinton Laflin or Alicia Boor. Craig and Clint can be reached by phone at 785-472-4442, or email,&nbsp;<a href="mailto:cadinkel@ksu.edu">cadinkel@ksu.edu</a>,&nbsp;<a href="mailto:cllaflin@ksu.edu">cllaflin@ksu.edu</a>. Alicia Boor can be reached by phone at 620-793-1910, or email,&nbsp;<a href="mailto:aboor@ksu.edu">aboor@ksu.edu</a>.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910.&nbsp;K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: Tractor safety classes offered in Ellsworth

Alfalfa weevil eggs are laid inside alfalfa stems in the fall and spring. Larvae feed on terminal and upper plant leaves early in the spring. Resulting in damage occurring before the first cutting.

Alfalfa weevil degree days are a great way to estimate what might be going on in the field and serve as a useful tool to know when to time scouting. Alfalfa weevil eggs begin hatching after 300 degree days have accumulated. Since we cannot determine if eggs present were laid the previous fall or the current spring, in Kansas, scouting should start after 180 degree days have accumulated starting from January 1.

How do I know how many degree days have accumulated?

For the most up-to-date alfalfa weevil degree day accumulations, visit the Kansas Mesonet Degree Days Calculator https://mesonet.k-state.edu/agriculture/degreedays/ then find the Mesonet weather station closest to you--click onto it, then click onto Alfalfa Weevil and click submit. That will show you the Alfalfa Weevil Growing Degrees accumulation. The Hays Mesonet has 167 degree days accumulation at the time of this writing.

For a complete guide to alfalfa weevil management recommendations, please refer to the upcoming K-State Research &amp; Extension publication 2025 Alfalfa Insect Pest Management Guide that will be available online soon. Just google it and you should find it.

Be aware of insecticide resistance - while warmer spring temperatures allow for faster alfalfa weevil development, be aware that dramatic temperature drops can slow down alfalfa growth, making the plants unable to keep up with feeding damage. Treatment may be warranted in shorter fields between 3 and 7 inches tall when feeding is evident on the top inch of growth and 1 to 2 larvae are present. If a field is treated, it is important to verify that the expected amount of control was achieved. In 2020, populations of alfalfa weevil resistant to lambda-cyhalothrin (Warrior II w/Zeon Tech) were verified in northwest and southwest Kansas and Oklahoma. While this resistance has not appeared to become a widespread problem for Kansas producers, be aware and after application continue to scout fields. Oklahoma continues to have resistance statewide. Numerous products are available for alfalfa weevil control in Kansas. When making management decisions, it is important to rotate modes of action, i.e. pyrethroid and organophosphate, this is one way to slow down the development of resistance. For a comprehensive list and description of all currently recognized insecticide modes of action, consult https://irac-online.org

One update to control options to be aware of was in 2024 a reversal of the EPA’s ruling to ban chlorpyrifos (Lorsban and others). Following that, the EPA issued a technical correction in which 11 special uses of chlorpyriphos were allowed. Among the 11 special uses pertinent to Kansas are alfalfa, cotton, soybean, and winter wheat.

If you have any questions contact your local county or district extension office. Information provided by Anthony Zukoff, K-State Extension Entomologist.

Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="written by: Stacy Campbell - Cottonwood Extension District" />
 <figcaption>written by: Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>Alfalfa weevil eggs are laid inside alfalfa stems in the fall and spring. Larvae feed on terminal and upper plant leaves early in the spring. Resulting in damage occurring before the first cutting.Alfalfa weevil degree days are a great way to estimate what might be going on in the field and serve as a useful tool to know when to time scouting. Alfalfa weevil eggs begin hatching after 300 degree days have accumulated. Since we cannot determine if eggs present were laid the previous fall or the current spring, in Kansas, scouting should start after 180 degree days have accumulated starting from January 1.How do I know how many degree days have accumulated?For the most up-to-date alfalfa weevil degree day accumulations, visit the Kansas Mesonet Degree Days Calculator https://mesonet.k-state.edu/agriculture/degreedays/ then find the Mesonet weather station closest to you--click onto it, then click onto Alfalfa Weevil and click submit. That will show you the Alfalfa Weevil Growing Degrees accumulation. The Hays Mesonet has 167 degree days accumulation at the time of this writing.For a complete guide to alfalfa weevil management recommendations, please refer to the upcoming K-State Research &amp; Extension publication 2025 Alfalfa Insect Pest Management Guide that will be available online soon. Just google it and you should find it.Be aware of insecticide resistance - while warmer spring temperatures allow for faster alfalfa weevil development, be aware that dramatic temperature drops can slow down alfalfa growth, making the plants unable to keep up with feeding damage. Treatment may be warranted in shorter fields between 3 and 7 inches tall when feeding is evident on the top inch of growth and 1 to 2 larvae are present. If a field is treated, it is important to verify that the expected amount of control was achieved. In 2020, populations of alfalfa weevil resistant to lambda-cyhalothrin (Warrior II w/Zeon Tech) were verified in northwest and southwest Kansas and Oklahoma. While this resistance has not appeared to become a widespread problem for Kansas producers, be aware and after application continue to scout fields. Oklahoma continues to have resistance statewide. Numerous products are available for alfalfa weevil control in Kansas. When making management decisions, it is important to rotate modes of action, i.e. pyrethroid and organophosphate, this is one way to slow down the development of resistance. For a comprehensive list and description of all currently recognized insecticide modes of action, consult https://irac-online.orgOne update to control options to be aware of was in 2024 a reversal of the EPA’s ruling to ban chlorpyrifos (Lorsban and others). Following that, the EPA issued a technical correction in which 11 special uses of chlorpyriphos were allowed. Among the 11 special uses pertinent to Kansas are alfalfa, cotton, soybean, and winter wheat.If you have any questions contact your local county or district extension office. Information provided by Anthony Zukoff, K-State Extension Entomologist.Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

CAMPBELL: Start monitoring alfalfa weevils using degree days

From an early age, we learn that nutritious foods and physical activity can help us stay healthy. Growing evidence now suggests that social connections may also be key to good health. Socially connected people tend to live longer. They’re at lower risk for serious health problems. Social bonds are also linked to our mental health, eating habits, and much more.

Despite the links between our social ties and health, there’s been a troubling increase in social disconnection around the world. About 1 in 3 adults nationwide report feeling lonely. About 1 in 4 say they lack social and emotional support.

Many factors can contribute to a person feeling lonely. These include the quality of your personal relationships, your community, and society in general. Your personal health, life stage, and personality can also have an impact.

People who are socially isolated or feel lonely are more likely to have heart disease, obesity, high blood pressure, depression, or anxiety. They’re also at increased risk for Alzheimer’s disease or other types of dementia, and for early death.

Recently, the COVID-19 pandemic affected our relationships and feelings of isolation. But the breakdown of social bonds was growing long before the pandemic. Over the past few decades, fewer people have been joining community groups or faith-based organizations. There’s also been a rise in single-person households. Digital technologies have made it easier to connect with others. But they can also expose us to harms like bullying.

Scientists are working to better understand the links between social bonds and our health. And they’re looking for ways to counteract the effects of loneliness and social isolation.

“Humans are a social species. We are highly dependent on others from birth,” says Dr. Elizabeth Necka, an NIH expert on social and behavioral science. “So feeling socially isolated can make you feel as though you’re in a very stressful situation. And stress has been associated with chronic inflammation, which can have effects on cardiovascular health.” Long-lasting inflammation has also been linked to cancer and other health problems. And our ability to biologically respond to stressors weakens with age.

Necka notes that there’s a difference between social isolation and loneliness, but the two are related. Social isolation means you have few connections or contacts with others. Loneliness has to do with how you feel about being alone, or your perception.

“Some people can be objectively socially isolated but not feel lonely. They may enjoy the solitude,” Necka explains. “Others can be surrounded by people and yet feel very lonely because those relationships aren’t satisfying to them.” Both loneliness and social isolation can be harmful to health. Even people who feel OK about being socially isolated are at increased risk for poorer health.

Everyone feels lonely now and then. But certain factors can raise the likelihood of persistent loneliness or social isolation. These include living alone, having trouble walking or moving, or having problems with vision or hearing. Other risk factors include financial struggles and mental health issues. Living in a rural, unsafe, or hard to reach neighborhood also raises your risk. So do major life changes like retirement or the death of a loved one.

Many studies have found that older adults are especially likely to feel lonely or socially isolated. But a recent analysis of more than 128,000 people from over 20 countries reports that young adults are also vulnerable. “Over the course of the adult lifespan, we found that loneliness is higher in young adulthood and older adulthood. It dips during mid-life,” says psychologist Dr. Eileen Graham at Northwestern University.

Graham and others have found that “generativity”—the urge to nurture younger people—can play a protective role. “People who are high in generativity are more socially resilient,” Graham says. “They feel they’re contributing to society, and they’re teaching new generations. It promotes well-being.” And it may help buffer against the harms of social isolation and loneliness.

“There’s an interesting thing that happens in late life,” Necka adds. “People tend to focus more on relationships that are high quality and on the positive and meaningful impacts of those relationships. There’s less focus on relationships that are a bit more casual. Research suggests that tendency in late life actually can be protective for older adults.”

“Marital status, or intimate relationships, are also an important feature of our social networks,” says Dr. David Sbarra, a psychologist and researcher at the University of Arizona. Married people tend to live longer and have other health benefits compared to the unmarried. But the quality of the relationship, whether supportive or fraught, can have an impact. “In a high-quality relationship, your needs are taken under consideration, and you perceive that your partner cares for you,” Sbarra says. “This perceived responsiveness, or empathy, is key to intimacy.”

Sbarra’s team has found that divorce and separation are linked with changes to structures deep within cells called telomeres, which are associated with aging. Such changes are linked to health problems, including cancer and shorter life.

The team is now using brain imaging and smartphone apps to assess the quality of couples’ relationships. They’re studying whether repetitive negative thoughts in one partner leads to stress and health problems for both.

“If you’re feeling lonely or socially disconnected, it can feel intimidating to try to form new connections,” Necka says. “High-quality connections are best. But even brief interactions can make a difference. It can be a first step.”

For example, you might go to the grocery store at the same time every week and see the same clerk. You can smile and strike up a brief conversation. Or you notice that someone at your regular bus stop always wears purple. You could chat about favorite colors. Over time, you might feel more comfortable connecting with others in different ways.

“If you see someone in your community, maybe an older adult who lives alone or a single parent, check in and ask what they might need. Let them know that you’re available,” Graham adds. “Offer to bring them dinner, play cards, or other things. We can reach out and help each other connect.” See the Wise Choices box for more tips, and in the process improve your health.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>The Power of Personal ConnectionsFrom an early age, we learn that nutritious foods and physical activity can help us stay healthy. Growing evidence now suggests that social connections may also be key to good health. Socially connected people tend to live longer. They’re at lower risk for serious health problems. Social bonds are also linked to our mental health, eating habits, and much more.Despite the links between our social ties and health, there’s been a troubling increase in social disconnection around the world. About 1 in 3 adults nationwide report feeling lonely. About 1 in 4 say they lack social and emotional support.Social BondsMany factors can contribute to a person feeling lonely. These include the quality of your personal relationships, your community, and society in general. Your personal health, life stage, and personality can also have an impact.People who are socially isolated or feel lonely are more likely to have heart disease, obesity, high blood pressure, depression, or anxiety. They’re also at increased risk for Alzheimer’s disease or other types of dementia, and for early death.Recently, the COVID-19 pandemic affected our relationships and feelings of isolation. But the breakdown of social bonds was growing long before the pandemic. Over the past few decades, fewer people have been joining community groups or faith-based organizations. There’s also been a rise in single-person households. Digital technologies have made it easier to connect with others. But they can also expose us to harms like bullying.Scientists are working to better understand the links between social bonds and our health. And they’re looking for ways to counteract the effects of loneliness and social isolation.“Humans are a social species. We are highly dependent on others from birth,” says Dr. Elizabeth Necka, an NIH expert on social and behavioral science. “So feeling socially isolated can make you feel as though you’re in a very stressful situation. And stress has been associated with chronic inflammation, which can have effects on cardiovascular health.” Long-lasting inflammation has also been linked to cancer and other health problems. And our ability to biologically respond to stressors weakens with age.Necka notes that there’s a difference between social isolation and loneliness, but the two are related. Social isolation means you have few connections or contacts with others. Loneliness has to do with how you feel about being alone, or your perception.“Some people can be objectively socially isolated but not feel lonely. They may enjoy the solitude,” Necka explains. “Others can be surrounded by people and yet feel very lonely because those relationships aren’t satisfying to them.” Both loneliness and social isolation can be harmful to health. Even people who feel OK about being socially isolated are at increased risk for poorer health.Who’s at Risk?Everyone feels lonely now and then. But certain factors can raise the likelihood of persistent loneliness or social isolation. These include living alone, having trouble walking or moving, or having problems with vision or hearing. Other risk factors include financial struggles and mental health issues. Living in a rural, unsafe, or hard to reach neighborhood also raises your risk. So do major life changes like retirement or the death of a loved one.Many studies have found that older adults are especially likely to feel lonely or socially isolated. But a recent analysis of more than 128,000 people from over 20 countries reports that young adults are also vulnerable. “Over the course of the adult lifespan, we found that loneliness is higher in young adulthood and older adulthood. It dips during mid-life,” says psychologist Dr. Eileen Graham at Northwestern University.Graham and others have found that “generativity”—the urge to nurture younger people—can play a protective role. “People who are high in generativity are more socially resilient,” Graham says. “They feel they’re contributing to society, and they’re teaching new generations. It promotes well-being.” And it may help buffer against the harms of social isolation and loneliness.“There’s an interesting thing that happens in late life,” Necka adds. “People tend to focus more on relationships that are high quality and on the positive and meaningful impacts of those relationships. There’s less focus on relationships that are a bit more casual. Research suggests that tendency in late life actually can be protective for older adults.”Coupling Up“Marital status, or intimate relationships, are also an important feature of our social networks,” says Dr. David Sbarra, a psychologist and researcher at the University of Arizona. Married people tend to live longer and have other health benefits compared to the unmarried. But the quality of the relationship, whether supportive or fraught, can have an impact. “In a high-quality relationship, your needs are taken under consideration, and you perceive that your partner cares for you,” Sbarra says. “This perceived responsiveness, or empathy, is key to intimacy.”Sbarra’s team has found that divorce and separation are linked with changes to structures deep within cells called telomeres, which are associated with aging. Such changes are linked to health problems, including cancer and shorter life.The team is now using brain imaging and smartphone apps to assess the quality of couples’ relationships. They’re studying whether repetitive negative thoughts in one partner leads to stress and health problems for both.New Connections“If you’re feeling lonely or socially disconnected, it can feel intimidating to try to form new connections,” Necka says. “High-quality connections are best. But even brief interactions can make a difference. It can be a first step.”For example, you might go to the grocery store at the same time every week and see the same clerk. You can smile and strike up a brief conversation. Or you notice that someone at your regular bus stop always wears purple. You could chat about favorite colors. Over time, you might feel more comfortable connecting with others in different ways.“If you see someone in your community, maybe an older adult who lives alone or a single parent, check in and ask what they might need. Let them know that you’re available,” Graham adds. “Offer to bring them dinner, play cards, or other things. We can reach out and help each other connect.” See the Wise Choices box for more tips, and in the process improve your health.Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

KOERNER: Build social bonds to protect health

The Barton County Conservation District and the Cottonwood Extension District will host a Prescribed Burn Association (PBA) formation meeting for Barton County and the surrounding area. The meeting will be at 4 p.m. on Tuesday, March 18 at the Great Bend office of the Cottonwood Extension District.

Attendees will hear from leaders of a neighboring county PBA about considerations and a timeline involved in forming a PBA.

This meeting is a follow up to the brush management workshop “Keeping Grass Grass” presented in January by the conservation district and the extension district at the Hoisington Activity Center.

What is a Prescribed Burn? Prescribed burning is a safe, effective land management tool used to restore ecosystems, manage vegetation, and reduce fire hazards. It’s an important practice for maintaining healthy landscapes and preventing wildfires.

Prescribed burn associations are driven by volunteer member landowners who assist one another in planning and implementing a burn according to guidelines provided by conservation agencies. Through an association, access to equipment and training are facilitated, and it allows a landowner to show due diligence has been followed.

Meeting Details: 📅 Date: March 18, 2025 ⏰ Time: 4 p.m. 📍 Location: Great Bend office of the Cottonwood Extension Agency (or, if not available, the USDA conference room at 10th and Patton) 📝 RSVP: Barton County Conservation District 620-792-3346 ext. 303

· Gain valuable knowledge and resources to safely incorporate prescribed burning into your land management plan.

· Learn from experts and network with local landowners and professionals who share your goals.

· Discover how to collaborate with the Prescribed Burn Association for assistance with equipment and burn planning.

Together, we can work to protect and restore our land while preventing the dangers of uncontrolled wildfires.

For more information or to RSVP, contact Veronica at the Barton County Conservation District, 620-792-3346 ext. 303.

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698681527025.jpeg" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>The Barton County Conservation District and the Cottonwood Extension District will host a Prescribed Burn Association (PBA) formation meeting for Barton County and the surrounding area. The meeting will be at 4 p.m. on Tuesday, March 18 at the Great Bend office of the Cottonwood Extension District.Attendees will hear from leaders of a neighboring county PBA about considerations and a timeline involved in forming a PBA.This meeting is a follow up to the brush management workshop “Keeping Grass Grass” presented in January by the conservation district and the extension district at the Hoisington Activity Center.What is a Prescribed Burn? Prescribed burning is a safe, effective land management tool used to restore ecosystems, manage vegetation, and reduce fire hazards. It’s an important practice for maintaining healthy landscapes and preventing wildfires.Prescribed burn associations are driven by volunteer member landowners who assist one another in planning and implementing a burn according to guidelines provided by conservation agencies. Through an association, access to equipment and training are facilitated, and it allows a landowner to show due diligence has been followed.Meeting Details: 📅 Date: March 18, 2025 ⏰ Time: 4 p.m. 📍 Location: Great Bend office of the Cottonwood Extension Agency (or, if not available, the USDA conference room at 10th and Patton) 📝 RSVP: Barton County Conservation District 620-792-3346 ext. 303Why Attend?· Gain valuable knowledge and resources to safely incorporate prescribed burning into your land management plan.· Learn from experts and network with local landowners and professionals who share your goals.· Discover how to collaborate with the Prescribed Burn Association for assistance with equipment and burn planning.Together, we can work to protect and restore our land while preventing the dangers of uncontrolled wildfires.For more information or to RSVP, contact Veronica at the Barton County Conservation District, 620-792-3346 ext. 303.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: Meeting for prescribed burns

Since I have had some questions recently on soil sampling, I thought it might be worth re-visiting. Not always a fun activity but the return on investment (ROI) is guaranteed!

First and foremost what are you sampling for? This will determine how deep of a sample you will need to get. For instance if you are sampling for Phosphorus, Potassium, soil pH and even micronutrients such as Zinc, and Iron. Then a 0 to 6 inch sample is necessary, a piece of cake.

However if you also need to sample for Nitrogen (N), and possibly even Chloride and Sulfur then it gets tougher. Nitrogen, Sulfur, and Chloride easily move with water and therefore considered mobile in the soil, as opposed to Phosphorus that only moves a little in the soil. To sample properly for N, S, and Cl. K-State recommendations are to sample to a depth of 24 inches.

I will be the first to admit that sampling to a depth of two feet can be a bit tiring with a hand probe, even when soil moisture is good. But if you really want a more accurate N, S &amp; Cl soil test, you should sample to 24 inches. If the soil is dry sample as deep as you can and record what the average sampling depth was on the form that goes to the lab.

For example if you probe to an average depth of 16 inches, make sure it is recorded on the form. Be sure you completely fill out the entire form, it will ask what the intended yield goal is and crop to be grown, what the previous crop was, dryland or irrigated, and if any manure has been applied make note of that too. The more information the lab has the better the recommendations will be.

Some folks are using cordless drills and an auger type of bit to pull the 24 inch samples. We have the auger bit and bucket for check-out, as well as hand probes for check-out at our offices.

If you are using a hand probe take along a can of WD-40 and oil up the probe tube before using it, the soil cores come out so much easier, and no the WD-40 will not affect the soil in any way to foul up the results. Other items needed are two clean plactic buckets to put the 0 to 6 and 0 to 24 inch samples in. The soil sample form from the lab you use, bags to put the soil into to mail to the lab—about a pint of soil is needed.

K-State recommends taking at least 20 to 30 cores per field, which is a bitter pill to swallow that most don’t. The more cores you take the better representation of the field you will get to a point. I would recommend taking at least 12 to 15 cores per field, mix thoroughly in a clean bucket, and then fill your soil container from this mixture. It is

actually recommended to divide your fields into uniform areas. For example if the field has differences in topography--bottom ground, hill sides or sloping, soil texture, etc.

On fields that have been reduced-tilled or no-tilled for several years, a split sample from the top 6 inches (i.e. 0 to 3 inches and 3 to 6 inches) is encouraged to assess pH to determine if there is any nutrient stratification—decrease in soil pH near the surface.

Avoid sampling in old fence rows, dead furrows, low spots, feeding areas, and other areas that might give unusual results. If information is desired on these unusual areas, obtain a separate sample from that area.

County Extension Offices have the soil sample forms and bags, and most if not all will have a soil probe you can check out and use.

I better quit while I still might be ahead. If I keep pointing out all of the fine details that Land grant universities and soil scientists recommend in order to take soil samples--I will probably scare off all that read this. The key is to just get started and at least try sampling a few fields, and with time and some experience it will get easier and you will probably learn some tricks to make the experience less time consuming and labor intensive. The other alternative is to have someone who does this service come out and pull the samples. Either way it will still pay dividends and you will know how much fertilizer to apply, rather than guessing.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="written by: Stacy Campbell - Cottonwood Extension District" />
 <figcaption>written by: Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>Since I have had some questions recently on soil sampling, I thought it might be worth re-visiting. Not always a fun activity but the return on investment (ROI) is guaranteed!First and foremost what are you sampling for? This will determine how deep of a sample you will need to get. For instance if you are sampling for Phosphorus, Potassium, soil pH and even micronutrients such as Zinc, and Iron. Then a 0 to 6 inch sample is necessary, a piece of cake.However if you also need to sample for Nitrogen (N), and possibly even Chloride and Sulfur then it gets tougher. Nitrogen, Sulfur, and Chloride easily move with water and therefore considered mobile in the soil, as opposed to Phosphorus that only moves a little in the soil. To sample properly for N, S, and Cl. K-State recommendations are to sample to a depth of 24 inches.I will be the first to admit that sampling to a depth of two feet can be a bit tiring with a hand probe, even when soil moisture is good. But if you really want a more accurate N, S &amp; Cl soil test, you should sample to 24 inches. If the soil is dry sample as deep as you can and record what the average sampling depth was on the form that goes to the lab.For example if you probe to an average depth of 16 inches, make sure it is recorded on the form. Be sure you completely fill out the entire form, it will ask what the intended yield goal is and crop to be grown, what the previous crop was, dryland or irrigated, and if any manure has been applied make note of that too. The more information the lab has the better the recommendations will be.Some folks are using cordless drills and an auger type of bit to pull the 24 inch samples. We have the auger bit and bucket for check-out, as well as hand probes for check-out at our offices.If you are using a hand probe take along a can of WD-40 and oil up the probe tube before using it, the soil cores come out so much easier, and no the WD-40 will not affect the soil in any way to foul up the results. Other items needed are two clean plactic buckets to put the 0 to 6 and 0 to 24 inch samples in. The soil sample form from the lab you use, bags to put the soil into to mail to the lab—about a pint of soil is needed.K-State recommends taking at least 20 to 30 cores per field, which is a bitter pill to swallow that most don’t. The more cores you take the better representation of the field you will get to a point. I would recommend taking at least 12 to 15 cores per field, mix thoroughly in a clean bucket, and then fill your soil container from this mixture. It isactually recommended to divide your fields into uniform areas. For example if the field has differences in topography--bottom ground, hill sides or sloping, soil texture, etc.On fields that have been reduced-tilled or no-tilled for several years, a split sample from the top 6 inches (i.e. 0 to 3 inches and 3 to 6 inches) is encouraged to assess pH to determine if there is any nutrient stratification—decrease in soil pH near the surface.Avoid sampling in old fence rows, dead furrows, low spots, feeding areas, and other areas that might give unusual results. If information is desired on these unusual areas, obtain a separate sample from that area.County Extension Offices have the soil sample forms and bags, and most if not all will have a soil probe you can check out and use.I better quit while I still might be ahead. If I keep pointing out all of the fine details that Land grant universities and soil scientists recommend in order to take soil samples--I will probably scare off all that read this. The key is to just get started and at least try sampling a few fields, and with time and some experience it will get easier and you will probably learn some tricks to make the experience less time consuming and labor intensive. The other alternative is to have someone who does this service come out and pull the samples. Either way it will still pay dividends and you will know how much fertilizer to apply, rather than guessing.Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

CAMPBELL: Soil sampling pays big dividends

Brain health: It’s a topic that many of us are concerned about. Most of us know someone who has dementia, and there’s good reason why experts call Alzheimer’s “the biggest health crisis facing the world today.” In fact, about 6.7 million Americans are living with Alzheimer’s, and the number is expected to double by 2060.

Watching loved ones suffer from deteriorating brain health can be extremely challenging. It can also be uncomfortable to realize your own risk of developing dementia as statistics rise. So, what if you knew the disease was in your future? Would you act now?

The good news is that there are steps you can take today to reduce the risk of cognitive decline for you and your loved ones. It’s also important to remember that it is never too late to adopt a healthy lifestyle. Here are a few ways to boost brain health:

Get good quality sleep. Six to eight hours of restful sleep allows the immune system to repair and renew the body. This is also true for the brain. When one doesn’t get enough sleep, inflammation is hard to control, which contributes to brain-related disease.

Learn something new. You’ve heard the saying, “Use it or lose it.” Activities that challenge the brain, such as learning and intellectual hobbies, strengthen synapses between brain cells. Overall, this can improve brain health.

Stay socially connected. According to the CDC, social isolation is associated with about a 50% increased risk of dementia. Maintaining relationships helps to provide a sense of purpose, and it helps to prevent cognitive decline.

Take care of your mental health. Studies have shown that a history of depression increases the risk of cognitive decline. Reducing stress, participating in hobbies you enjoy, and finding support can help to improve mental health.

These steps to boost brain health are just a few ways to take action. If you are interested in taking care of your brain health or helping a loved one, resources are closer than you may think.

A Different Mindset Association, located in Hays, Kansas, aims to support caregivers, provide education, network resources, and promote awareness about Dementia. Currently, the group hosts caregiver support group meetings via Zoom and in person. The group also offers respite services for caregivers on the 1st and 3rd Tuesday of every month.

To support the impactful resources that A Different Mindset Association provides, consider attending A Rock “N” Roll Night to Remember on March 22nd and enjoy an evening of music by Jimmy Dee and The Fabulous Destinations. The event will include a meal and drinks along with a crowded dance floor and a silent auction. Join A Different Mindset Association at the Ellis County Fairgrounds at 5:30 pm to support local dementia resources. Don’t forget to grab your tickets at https://www.adiffmindsetassoc.org/adm/fundraisers/

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697484540273.jpeg" alt="written by: Karissa Winkel - Cottonwood Extension District" />
 <figcaption>written by: Karissa Winkel - Cottonwood Extension District</figcaption>
 </figure>Brain health: It’s a topic that many of us are concerned about. Most of us know someone who has dementia, and there’s good reason why experts call Alzheimer’s “the biggest health crisis facing the world today.” In fact, about 6.7 million Americans are living with Alzheimer’s, and the number is expected to double by 2060.Watching loved ones suffer from deteriorating brain health can be extremely challenging. It can also be uncomfortable to realize your own risk of developing dementia as statistics rise. So, what if you knew the disease was in your future? Would you act now?The good news is that there are steps you can take today to reduce the risk of cognitive decline for you and your loved ones. It’s also important to remember that it is never too late to adopt a healthy lifestyle. Here are a few ways to boost brain health:Get good quality sleep. Six to eight hours of restful sleep allows the immune system to repair and renew the body. This is also true for the brain. When one doesn’t get enough sleep, inflammation is hard to control, which contributes to brain-related disease.Learn something new. You’ve heard the saying, “Use it or lose it.” Activities that challenge the brain, such as learning and intellectual hobbies, strengthen synapses between brain cells. Overall, this can improve brain health.Stay socially connected. According to the CDC, social isolation is associated with about a 50% increased risk of dementia. Maintaining relationships helps to provide a sense of purpose, and it helps to prevent cognitive decline.Take care of your mental health. Studies have shown that a history of depression increases the risk of cognitive decline. Reducing stress, participating in hobbies you enjoy, and finding support can help to improve mental health.These steps to boost brain health are just a few ways to take action. If you are interested in taking care of your brain health or helping a loved one, resources are closer than you may think.A Different Mindset Association, located in Hays, Kansas, aims to support caregivers, provide education, network resources, and promote awareness about Dementia. Currently, the group hosts caregiver support group meetings via Zoom and in person. The group also offers respite services for caregivers on the 1st and 3rd Tuesday of every month.To support the impactful resources that A Different Mindset Association provides, consider attending A Rock “N” Roll Night to Remember on March 22nd and enjoy an evening of music by Jimmy Dee and The Fabulous Destinations. The event will include a meal and drinks along with a crowded dance floor and a silent auction. Join A Different Mindset Association at the Ellis County Fairgrounds at 5:30 pm to support local dementia resources. Don’t forget to grab your tickets at https://www.adiffmindsetassoc.org/adm/fundraisers/Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

WINKEL: Boost brain health & support local dementia resources

Have you ever worked on a jigsaw puzzle and, initially, the pieces and colors seem to make no sense? We’ve had a puzzle set up in our back room for several weeks and it is a good brain break. It also made me think about how we approach problems.

I start a jigsaw puzzle by trying to find all of the border pieces. This helps me to have a framework for how to get started. Next, I will start with a small area to identify colors or details that seem to go together. There are times when everything just feels like a jumble but finding the right spot for one or two pieces can keep me engaged and encourage me to keep looking for the next small step.

The first H in the 4-H Pledge is “head” as in, I pledge my head to clearer thinking. This is all about helping our young people learn to evaluate options and practice good decision-making skills. We use a lot of different techniques to help youth learn about and develop good decision-making skills. Some of these are fun such as a judging contest. Some are more serious such as decisions to be voted on during a club or project meeting. Sometimes, the decision-making practice comes as a part of another activity – if you don’t agree with a judge’s decision, YOU have a decision to make such as truly listening to the feedback and choosing to find parts of it to improve in some way. Additionally, parents can and should model this behavior by not bashing a judge (or referee or other official) when you don’t agree with their determination. Sometimes, we have to agree to disagree but I am a firm believer that there is always something that can be learned from each interaction; we just have to make a decision to be open to the lesson.

There are times when problems feel like a jigsaw puzzle and the solution is not clear, the details are confusing, and it is hard to know where to start. Stopping to find your border and then identifying 1-2 ways to get started is usually best. At some point – in puzzles and problem-solving – we can begin to see not only what is missing but what or WHO can fill that spot.

Just like I can’t quite get that puzzle piece in the right spot, youth aren’t always going to make the best decisions every time. But with guidance and support to evaluate and grow, they will make better decisions more often!

Keep learning. Keep showing grace and kindness.

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668177490614.jpeg" alt="written by: Michelle Beran - 4-H Youth Development Agent in the Cottonwood Extension District. " />
 <figcaption>written by: Michelle Beran - 4-H Youth Development Agent in the Cottonwood Extension District. </figcaption>
 </figure>Have you ever worked on a jigsaw puzzle and, initially, the pieces and colors seem to make no sense? We’ve had a puzzle set up in our back room for several weeks and it is a good brain break. It also made me think about how we approach problems.I start a jigsaw puzzle by trying to find all of the border pieces. This helps me to have a framework for how to get started. Next, I will start with a small area to identify colors or details that seem to go together. There are times when everything just feels like a jumble but finding the right spot for one or two pieces can keep me engaged and encourage me to keep looking for the next small step.The first H in the 4-H Pledge is “head” as in, I pledge my head to clearer thinking. This is all about helping our young people learn to evaluate options and practice good decision-making skills. We use a lot of different techniques to help youth learn about and develop good decision-making skills. Some of these are fun such as a judging contest. Some are more serious such as decisions to be voted on during a club or project meeting. Sometimes, the decision-making practice comes as a part of another activity – if you don’t agree with a judge’s decision, YOU have a decision to make such as truly listening to the feedback and choosing to find parts of it to improve in some way. Additionally, parents can and should model this behavior by not bashing a judge (or referee or other official) when you don’t agree with their determination. Sometimes, we have to agree to disagree but I am a firm believer that there is always something that can be learned from each interaction; we just have to make a decision to be open to the lesson.There are times when problems feel like a jigsaw puzzle and the solution is not clear, the details are confusing, and it is hard to know where to start. Stopping to find your border and then identifying 1-2 ways to get started is usually best. At some point – in puzzles and problem-solving – we can begin to see not only what is missing but what or WHO can fill that spot.Just like I can’t quite get that puzzle piece in the right spot, youth aren’t always going to make the best decisions every time. But with guidance and support to evaluate and grow, they will make better decisions more often!Keep learning. Keep showing grace and kindness.Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.Kansas State University is committed to making its services, activities and programs accessible to all participants. If you have special requirements due to a physical, vision, or hearing disability.

BERAN: When problems feel like a jigsaw puzzle

Authored by Robin Reid and Jenny Ifft, K-State Department of Agricultural Economics

Producers have until April 15, 2025 to make their farm program selections for crops to be harvested in 2025. Both Agricultural Risk Coverage (ARC) and Price Loss Coverage (PLC) are offering higher price benchmarks this year, as historical prices setting these guarantees have been higher.&nbsp;

PLC will make payments if the national Marketing Year Price (MYA) falls below these reference prices. Producers will receive a payment calculated as the difference between the reference price and the MYA, times their individual farm’s established program yield with FSA, then paid on 85% of their base acres in that commodity. This program will pay on losses in price unless the MYA gets below loans rates established in the 2018 Farm Bill, which means large payments will occur if commodity prices are low.&nbsp;

ARC is a revenue program, which takes the benchmark price and multiplies it by the county’s benchmark yield to establish a benchmark revenue for each crop.&nbsp; If the current year’s revenue (national MYA price multiplied by the 2025 county yield) is less than 86% of this amount, there will be an ARC payment. The advantage of this program is that it has both a yield and price component, which has produced ARC payments in recent years due to drought, even at high prices.&nbsp; The disadvantage is that the payment is capped at 10% of benchmark revenue, which tends to happen quite quickly if a payment is triggered.&nbsp; Like PLC, it also pays on 85% of the farm’s base acres in each crop.

Remember the payments for the 2025 crop year will NOT be paid until October of 2026 once the 2025 county yields are determined and Marketing Year Average price is known, so a lot could happen to market prices between now and then. While ARC may be more likely to pay unless there is a bumper crop yield in the county, overall protection against low prices is less than PLC because of the 10% cap on payments.&nbsp; A great tool for assessing potential ARC-CO versus PLC payments at various MYA price levels and county yields is the ARC/PLC Tradeoff spreadsheet found here:&nbsp;<a target="_blank" href="https://agmanager.info/ag-policy/2018-farm-bill/tradeoff-between-20252026-arc-and-plc">https://agmanager.info/ag-policy/2018-farm-bill/tradeoff-between-20252026-arc-and-plc</a>

<a target="_blank" href="https://agmanager.info/ag-policy/2018-farm-bill/tradeoff-between-20252026-arc-and-plc"></a>Another factor in the decision to choose ARC or PLC for each crop is if a producer wants to elect the Supplemental Coverage Option (SCO) on their individual crop insurance.&nbsp; If so, base acres in that commodity cannot be enrolled in ARC. For many counties, their benchmark yield for ARC is much higher or lower than their expected yield (provided by RMA). A much higher benchmark means ARC will trigger easily, a lower benchmark yield means that this is less likely.&nbsp; A new tool that also analyzes SCO in relation to ARC and PLC can be found here:&nbsp;<a target="_blank" href="https://agmanager.info/crop-insurance/crop-insurance-papers-and-information/advanced-arc-plc-sco-tradeoff-tool">https://agmanager.info/crop-insurance/crop-insurance-papers-and-information/advanced-arc-plc-sco-tradeoff-tool</a>

<a target="_blank" href="https://agmanager.info/crop-insurance/crop-insurance-papers-and-information/advanced-arc-plc-sco-tradeoff-tool"></a>The K-State Department of Agricultural Economics recently had a webinar on these topics, with more in-depth information and analysis.&nbsp; The recording available here:&nbsp;<a target="_blank" href="https://agmanager.info/events/2025-winter-wednesday-webinars">https://agmanager.info/events/2025-winter-wednesday-webinars</a>

<a target="_blank" href="https://agmanager.info/events/2025-winter-wednesday-webinars"></a>If you have any questions over ARC or PLC, you can contact our Extension offices and we can help. The phone numbers are for Great Bend 620-793-1910 and for Hays 785-628-9430.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698681527025.jpeg" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>Authored by Robin Reid and Jenny Ifft, K-State Department of Agricultural EconomicsProducers have until April 15, 2025 to make their farm program selections for crops to be harvested in 2025. Both Agricultural Risk Coverage (ARC) and Price Loss Coverage (PLC) are offering higher price benchmarks this year, as historical prices setting these guarantees have been higher.&nbsp;PLC will make payments if the national Marketing Year Price (MYA) falls below these reference prices. Producers will receive a payment calculated as the difference between the reference price and the MYA, times their individual farm’s established program yield with FSA, then paid on 85% of their base acres in that commodity. This program will pay on losses in price unless the MYA gets below loans rates established in the 2018 Farm Bill, which means large payments will occur if commodity prices are low.&nbsp;ARC is a revenue program, which takes the benchmark price and multiplies it by the county’s benchmark yield to establish a benchmark revenue for each crop.&nbsp; If the current year’s revenue (national MYA price multiplied by the 2025 county yield) is less than 86% of this amount, there will be an ARC payment. The advantage of this program is that it has both a yield and price component, which has produced ARC payments in recent years due to drought, even at high prices.&nbsp; The disadvantage is that the payment is capped at 10% of benchmark revenue, which tends to happen quite quickly if a payment is triggered.&nbsp; Like PLC, it also pays on 85% of the farm’s base acres in each crop.Remember the payments for the 2025 crop year will NOT be paid until October of 2026 once the 2025 county yields are determined and Marketing Year Average price is known, so a lot could happen to market prices between now and then. While ARC may be more likely to pay unless there is a bumper crop yield in the county, overall protection against low prices is less than PLC because of the 10% cap on payments.&nbsp; A great tool for assessing potential ARC-CO versus PLC payments at various MYA price levels and county yields is the ARC/PLC Tradeoff spreadsheet found here:&nbsp;<a target="_blank" href="https://agmanager.info/ag-policy/2018-farm-bill/tradeoff-between-20252026-arc-and-plc">https://agmanager.info/ag-policy/2018-farm-bill/tradeoff-between-20252026-arc-and-plc</a><a target="_blank" href="https://agmanager.info/ag-policy/2018-farm-bill/tradeoff-between-20252026-arc-and-plc"></a>Another factor in the decision to choose ARC or PLC for each crop is if a producer wants to elect the Supplemental Coverage Option (SCO) on their individual crop insurance.&nbsp; If so, base acres in that commodity cannot be enrolled in ARC. For many counties, their benchmark yield for ARC is much higher or lower than their expected yield (provided by RMA). A much higher benchmark means ARC will trigger easily, a lower benchmark yield means that this is less likely.&nbsp; A new tool that also analyzes SCO in relation to ARC and PLC can be found here:&nbsp;<a target="_blank" href="https://agmanager.info/crop-insurance/crop-insurance-papers-and-information/advanced-arc-plc-sco-tradeoff-tool">https://agmanager.info/crop-insurance/crop-insurance-papers-and-information/advanced-arc-plc-sco-tradeoff-tool</a><a target="_blank" href="https://agmanager.info/crop-insurance/crop-insurance-papers-and-information/advanced-arc-plc-sco-tradeoff-tool"></a>The K-State Department of Agricultural Economics recently had a webinar on these topics, with more in-depth information and analysis.&nbsp; The recording available here:&nbsp;<a target="_blank" href="https://agmanager.info/events/2025-winter-wednesday-webinars">https://agmanager.info/events/2025-winter-wednesday-webinars</a><a target="_blank" href="https://agmanager.info/events/2025-winter-wednesday-webinars"></a>If you have any questions over ARC or PLC, you can contact our Extension offices and we can help. The phone numbers are for Great Bend 620-793-1910 and for Hays 785-628-9430.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910.

BOOR: ARC/PLC elections with Farm Service Agency

What’s not to like about walking? It’s free. It’s easy to do, and it’s not just easy on joints but it also keeps them lubricated and flexible. There’s no question that walking is good for you. A University of Tennessee study found that women who walked had less body fat than those who didn’t walk. It also lowers the risk of blood clots, since the calf acts as a venous pump, contracting and pumping blood from the feet and legs back to the heart, reducing the load on the heart. In addition to being an easy aerobic exercise, walking is good for you in many other ways.&nbsp;

1.  Improve Circulation&nbsp;Walking wards off heart disease, brings up the heart rate, lowers blood pressure and strengthens the heart. Post-menopausal women who walk just one to two miles a day can lower their blood pressure by nearly 11 points in 24 weeks. Women who walk 30 minutes a day can reduce their risk of stroke by 20%, and by 40% when they stepped up the pace, according to researchers at the Harvard School of Public Health in Boston.&nbsp;

2.  Shore Up Your Bones&nbsp;Walking can stop the loss of bone mass for those with osteoporosis, according to Michael A. Schwartz, MD, of Plancher Orthopedics &amp; Sports Medicine in New York. In fact, one study of post-menopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40%.&nbsp;3.  Enjoy a Longer Life&nbsp;Research finds that people who exercise regularly in their fifties and sixties are 35% less likely to die over the next eight years than their non-walking counterparts. That number shoots up to 45% less likely for those who have underlying health conditions.&nbsp;4.  Lighten Your Mood&nbsp;Walking releases natural painkilling endorphins to the body – one of the emotional benefits of exercise. A California State University, Long Beach, study showed that the more steps people took during the day, the better their moods were. &nbsp;

5.  Lose Weight&nbsp;A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped.&nbsp;

6.  Strengthen Muscles&nbsp;Walking tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints to your muscles.&nbsp;

7.  Improve Sleep&nbsp;Studies found that women ages 50 to 75 who took one-hour morning walks were more likely to have less insomnia than women who didn’t walk.&nbsp;

8.  Support Your Joints&nbsp;The majority of joint cartilage has no direct blood supply. It gets its nutrition from joint fluid that circulates as we move. Movement and compression from walking “squishes” the cartilage, bringing oxygen and nutrients into the area. &nbsp;

9.  Improve Your Breath&nbsp;When you are walking, your breathing rate increases, causing oxygen to travel faster through bloodstream, helping to eliminate waste products and improve your energy level and the ability to heal.&nbsp;10.  Slow Down Mental Decline&nbsp;A study of 6,000 women ages 65 and older found that age-related memory decline was lower in those who walked more. According to the University of California, San Francisco, study, women walking 2.5 miles per day had a 17% decline in memory compared to a 25% decline in women who walked less than a half-mile per week.&nbsp;

11.  Lower Alzheimer's Risk&nbsp;A study from the University of Virginia Health System in Charlottesville found that men between the ages of 71 and 93 who walked more than a quarter of a mile per day had half the incidence of dementia and Alzheimer’s disease than those who walked less.&nbsp;

12.  Do More for Longer&nbsp;Aerobic walking and resistance exercise programs may reduce the incidence of disability in the activities of daily living for people who are older than 65 and have symptomatic osteoarthritis, a study published in the Journal of Clinical Outcomes Management found.&nbsp;

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>What’s not to like about walking? It’s free. It’s easy to do, and it’s not just easy on joints but it also keeps them lubricated and flexible. There’s no question that walking is good for you. A University of Tennessee study found that women who walked had less body fat than those who didn’t walk. It also lowers the risk of blood clots, since the calf acts as a venous pump, contracting and pumping blood from the feet and legs back to the heart, reducing the load on the heart. In addition to being an easy aerobic exercise, walking is good for you in many other ways.&nbsp;1.  Improve Circulation&nbsp;Walking wards off heart disease, brings up the heart rate, lowers blood pressure and strengthens the heart. Post-menopausal women who walk just one to two miles a day can lower their blood pressure by nearly 11 points in 24 weeks. Women who walk 30 minutes a day can reduce their risk of stroke by 20%, and by 40% when they stepped up the pace, according to researchers at the Harvard School of Public Health in Boston.&nbsp;2.  Shore Up Your Bones&nbsp;Walking can stop the loss of bone mass for those with osteoporosis, according to Michael A. Schwartz, MD, of Plancher Orthopedics &amp; Sports Medicine in New York. In fact, one study of post-menopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40%.&nbsp;3.  Enjoy a Longer Life&nbsp;Research finds that people who exercise regularly in their fifties and sixties are 35% less likely to die over the next eight years than their non-walking counterparts. That number shoots up to 45% less likely for those who have underlying health conditions.&nbsp;4.  Lighten Your Mood&nbsp;Walking releases natural painkilling endorphins to the body – one of the emotional benefits of exercise. A California State University, Long Beach, study showed that the more steps people took during the day, the better their moods were. &nbsp;5.  Lose Weight&nbsp;A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped.&nbsp;6.  Strengthen Muscles&nbsp;Walking tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints to your muscles.&nbsp;7.  Improve Sleep&nbsp;Studies found that women ages 50 to 75 who took one-hour morning walks were more likely to have less insomnia than women who didn’t walk.&nbsp;8.  Support Your Joints&nbsp;The majority of joint cartilage has no direct blood supply. It gets its nutrition from joint fluid that circulates as we move. Movement and compression from walking “squishes” the cartilage, bringing oxygen and nutrients into the area. &nbsp;9.  Improve Your Breath&nbsp;When you are walking, your breathing rate increases, causing oxygen to travel faster through bloodstream, helping to eliminate waste products and improve your energy level and the ability to heal.&nbsp;10.  Slow Down Mental Decline&nbsp;A study of 6,000 women ages 65 and older found that age-related memory decline was lower in those who walked more. According to the University of California, San Francisco, study, women walking 2.5 miles per day had a 17% decline in memory compared to a 25% decline in women who walked less than a half-mile per week.&nbsp;11.  Lower Alzheimer's Risk&nbsp;A study from the University of Virginia Health System in Charlottesville found that men between the ages of 71 and 93 who walked more than a quarter of a mile per day had half the incidence of dementia and Alzheimer’s disease than those who walked less.&nbsp;12.  Do More for Longer&nbsp;Aerobic walking and resistance exercise programs may reduce the incidence of disability in the activities of daily living for people who are older than 65 and have symptomatic osteoarthritis, a study published in the Journal of Clinical Outcomes Management found.&nbsp;Source: Arthritis Foundation&nbsp;Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or <a href="mailto:moniquek@ksu.edu" target="_blank">moniquek@ksu.edu</a>. K-State Research &amp; Extension is an equal opportunity provider and employer.&nbsp;

KOERNER: 12 benefits of walking 

With the bitterly cold temperatures we have experienced some this winter. Producers may be wondering if overwintering insect pests could be killed and their populations reduced?

Cold temperatures are probably not the most significant influencer on insect demise. The reason temperature has little effect on their survival is related to their life cycle. Depending on the species, insects overwinter in all life stages – from adults to eggs, larvae or in chrysalis and cocoons. Some insects will avoid the cold altogether and migrate to warmer temperatures such as the monarch butterfly, armyworms, potato leafhopper and corn earworm, to name a few. Some literally will freeze to death (sorghum aphid) but the next generation will migrate in from the south.

Insects have survived for millions of years and evolve with the climate. Insects are cold-blooded, which means they do not generate heat. Their body temperatures fluctuate with the weather patterns, which gives many of them the ability to withstand just about any extreme weather nature brings their way. As cold-blooded insects, they go dormant or inactive when the temperatures drop below 50 degrees.

Insects that overwinter in more exposed areas have additional cold adaptations. For example, soybean aphids overwinter as eggs and supercool to temperatures as low as -29 degrees, while European corn borer larvae can produce glycerol, a substance which acts as a biological antifreeze.

Insects overwinter in protected areas, sheltered from the extremes. They spend the winter deep in the soil, buried in plant debris, inside plants and even in our homes. These locations insulate and protect the developing stages ensuring emergence and survival.

Species that overwinter as eggs are usually very winter hardy. The eggs exist in tough shells, often in egg clusters. Grasshopper eggs are laid in the ground and if the ground is undisturbed, they can freeze over winter and still hatch out just fine. Praying mantids lay very tough and resilient egg cases on tree bark, sides of buildings, almost anywhere that they can. If left alone, these will survive to hatch in spring. Bagworms survive as eggs tucked inside a densely woven silken bag protected from the harshest elements.

Even though insect pest populations will undoubtedly survive extreme cold, remember that beneficial insects like parasitoids and natural predators will survive too.

Mentioning insects there is a program coming up concerning livestock insects. Dr. Cassandra Olds, Professor of Entomology at KSU is presenting a program. “Insect control for

livestock” on Tuesday, March 4th. It will be held at the Cottonwood Extension office at 601 Main St. in Hays. The program will start at 4 pm with light refreshments and run about an hour.

Dr. Olds is an expert in control of common livestock pests including flies, and ticks among others. Topics covered during the program include: Determining which flies your livestock have a problem with, why flies develop resistance to insecticides, what can you do to slow the spread of resistance within fly populations and developing an effective/integrated pest management program for your operation.

RSVP is appreciated, but not necessary for the refreshments. Please email Alicia Boor at aboor@ksu.edu or call 785-628-9430 to RSVP. We hope to see you there!

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="written by: Stacy Campbell - Cottonwood Extension District" />
 <figcaption>written by: Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>With the bitterly cold temperatures we have experienced some this winter. Producers may be wondering if overwintering insect pests could be killed and their populations reduced?Cold temperatures are probably not the most significant influencer on insect demise. The reason temperature has little effect on their survival is related to their life cycle. Depending on the species, insects overwinter in all life stages – from adults to eggs, larvae or in chrysalis and cocoons. Some insects will avoid the cold altogether and migrate to warmer temperatures such as the monarch butterfly, armyworms, potato leafhopper and corn earworm, to name a few. Some literally will freeze to death (sorghum aphid) but the next generation will migrate in from the south.Insects have survived for millions of years and evolve with the climate. Insects are cold-blooded, which means they do not generate heat. Their body temperatures fluctuate with the weather patterns, which gives many of them the ability to withstand just about any extreme weather nature brings their way. As cold-blooded insects, they go dormant or inactive when the temperatures drop below 50 degrees.Insects that overwinter in more exposed areas have additional cold adaptations. For example, soybean aphids overwinter as eggs and supercool to temperatures as low as -29 degrees, while European corn borer larvae can produce glycerol, a substance which acts as a biological antifreeze.Insects overwinter in protected areas, sheltered from the extremes. They spend the winter deep in the soil, buried in plant debris, inside plants and even in our homes. These locations insulate and protect the developing stages ensuring emergence and survival.Species that overwinter as eggs are usually very winter hardy. The eggs exist in tough shells, often in egg clusters. Grasshopper eggs are laid in the ground and if the ground is undisturbed, they can freeze over winter and still hatch out just fine. Praying mantids lay very tough and resilient egg cases on tree bark, sides of buildings, almost anywhere that they can. If left alone, these will survive to hatch in spring. Bagworms survive as eggs tucked inside a densely woven silken bag protected from the harshest elements.Even though insect pest populations will undoubtedly survive extreme cold, remember that beneficial insects like parasitoids and natural predators will survive too.Mentioning insects there is a program coming up concerning livestock insects. Dr. Cassandra Olds, Professor of Entomology at KSU is presenting a program. “Insect control forlivestock” on Tuesday, March 4th. It will be held at the Cottonwood Extension office at 601 Main St. in Hays. The program will start at 4 pm with light refreshments and run about an hour.Dr. Olds is an expert in control of common livestock pests including flies, and ticks among others. Topics covered during the program include: Determining which flies your livestock have a problem with, why flies develop resistance to insecticides, what can you do to slow the spread of resistance within fly populations and developing an effective/integrated pest management program for your operation.RSVP is appreciated, but not necessary for the refreshments. Please email Alicia Boor at aboor@ksu.edu or call 785-628-9430 to RSVP. We hope to see you there!Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

CAMPBELL: Winter cold and insect survival

Many reactions occur within the body during an attempt to deal with stressors. A few short-term effects include increased adrenaline, cortisol production (the stress hormone), and muscle tightness. Chronic stress affects our physical, emotional, and social well-being. Symptoms such as irritability, fatigue, changes to eating habits, or burnout can occur.

There are a variety of side effects depending on stress severity. For example, acute stress lasts no longer than one month and typically occurs before a stressful event such as an interview or performance.

On the other hand, chronic stress often develops after a stressful event, but this type is ongoing and persistent. For example, it can be caused by losing a loved one or struggling with poverty.

Living in a state of stress for an extended amount of time is not healthy in any aspect of well-being. Stress is proven to have severe effects on mental health and the development of chronic illnesses. In fact, it is estimated that 90 percent of diseases are stress-related. When chronic stress is present, inflammation throughout the entire body increases. This can interfere with bodily processes and is linked to high blood pressure, cardiovascular disease, and autoimmune disorders.

Life is promised to be overwhelming at times, and stress can be challenging to manage. This is why it is important to have coping strategies readily available, so here are a few techniques to keep in your stress management toolbox:

· Exercise regularly. With any health advice comes the suggestion of physical activity. It’s a lifestyle component that affects the entire body! For stress management, exercise releases mood-boosting hormones and helps you sleep better at night.

· Practice mindfulness. Increasing awareness of worried thoughts and emotions can help you reframe your mindset and help you focus on the big picture. Mindfulness is shown to calm the mind, and those who do it regularly report enhanced emotional regulation and resiliency.

· Try journaling. Instead of letting frantic thoughts overwhelm your mind, jot down all you are worried about. Journaling helps us organize our thoughts and find solutions.

· Use gratitude to fight negative emotions. Research shows that positive physiological changes are triggered by a grateful mindset, which activates the body's relaxation response and lowers stress.

· Seek professional help. If your coping mechanisms aren’t enough, look for guidance. Professionals can help to reduce anxiety through cognitive behavioral therapy. If you are uncertain where to begin, schedule an appointment with your primary care physician or call a local Community Mental Health Center.

Dedicating time to cope with stress is extremely important in today’s world of hustle and bustle. I often remind myself to take a step back, or eventually, I’ll be forced to due to the effects of unmanaged stress. So, pick a strategy or two and see if it makes a difference in your stress level. A few signs include improved sleep, an uplifted mood, and fewer sick days.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697484540273.jpeg" alt="written by: Karissa Winkel - Cottonwood Extension District" />
 <figcaption>written by: Karissa Winkel - Cottonwood Extension District</figcaption>
 </figure>Many reactions occur within the body during an attempt to deal with stressors. A few short-term effects include increased adrenaline, cortisol production (the stress hormone), and muscle tightness. Chronic stress affects our physical, emotional, and social well-being. Symptoms such as irritability, fatigue, changes to eating habits, or burnout can occur.There are a variety of side effects depending on stress severity. For example, acute stress lasts no longer than one month and typically occurs before a stressful event such as an interview or performance.On the other hand, chronic stress often develops after a stressful event, but this type is ongoing and persistent. For example, it can be caused by losing a loved one or struggling with poverty.Living in a state of stress for an extended amount of time is not healthy in any aspect of well-being. Stress is proven to have severe effects on mental health and the development of chronic illnesses. In fact, it is estimated that 90 percent of diseases are stress-related. When chronic stress is present, inflammation throughout the entire body increases. This can interfere with bodily processes and is linked to high blood pressure, cardiovascular disease, and autoimmune disorders.Life is promised to be overwhelming at times, and stress can be challenging to manage. This is why it is important to have coping strategies readily available, so here are a few techniques to keep in your stress management toolbox:· Exercise regularly. With any health advice comes the suggestion of physical activity. It’s a lifestyle component that affects the entire body! For stress management, exercise releases mood-boosting hormones and helps you sleep better at night.· Practice mindfulness. Increasing awareness of worried thoughts and emotions can help you reframe your mindset and help you focus on the big picture. Mindfulness is shown to calm the mind, and those who do it regularly report enhanced emotional regulation and resiliency.· Try journaling. Instead of letting frantic thoughts overwhelm your mind, jot down all you are worried about. Journaling helps us organize our thoughts and find solutions.· Use gratitude to fight negative emotions. Research shows that positive physiological changes are triggered by a grateful mindset, which activates the body's relaxation response and lowers stress.· Seek professional help. If your coping mechanisms aren’t enough, look for guidance. Professionals can help to reduce anxiety through cognitive behavioral therapy. If you are uncertain where to begin, schedule an appointment with your primary care physician or call a local Community Mental Health Center.Dedicating time to cope with stress is extremely important in today’s world of hustle and bustle. I often remind myself to take a step back, or eventually, I’ll be forced to due to the effects of unmanaged stress. So, pick a strategy or two and see if it makes a difference in your stress level. A few signs include improved sleep, an uplifted mood, and fewer sick days.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

WINKEL: Managing the strain of stress

Cottonwood Extension District had hoped to provide the Babysitting 101 earlier this year but due to the weather and illness, it was postponed. March 10 is the new date. It is an inservice day for USD 489 students. We understand this won’t work for everyone, but hopefully we will be able to provide more of these throughout the year to reach all area youth.

The Babysitting 101 Curriculum is designed to help middle school and teenaged youth (11-15yrs) learn what it takes to be a responsible, caring, trustworthy, competent, capable, and safe babysitter for children toddler through school age.

They will learn the basic information on how to be a competent, responsible, and caring babysitter. They will also develop “life skills” such as caring, managing resources, decision-making and communication. Each activity notes at least one life skill and uses the experiential learning or “hands-on learning to reinforce it.” Based on the discussions your teens have during the class, you may find they are learning other skills. That is great! The more skills they use and practice, the better.

Teens learn about the ages and stages of child growth and development, safety, food and nutrition, how to handle emergencies, appropriate activities to implement with children, and the business of babysitting.

Michelle Beran, Cottonwood Extension District 4-H Youth Development Agent, will be the instructor for the class. She has many years experience teaching this class in Great Bend. We are excited to welcome her to the Hays office.

The cost is $10 for supplies and snacks. Please call the office to register your child or email Monique at moniquek@ksu.edu. Limited spots available.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>Cottonwood Extension District had hoped to provide the Babysitting 101 earlier this year but due to the weather and illness, it was postponed. March 10 is the new date. It is an inservice day for USD 489 students. We understand this won’t work for everyone, but hopefully we will be able to provide more of these throughout the year to reach all area youth.The Babysitting 101 Curriculum is designed to help middle school and teenaged youth (11-15yrs) learn what it takes to be a responsible, caring, trustworthy, competent, capable, and safe babysitter for children toddler through school age.They will learn the basic information on how to be a competent, responsible, and caring babysitter. They will also develop “life skills” such as caring, managing resources, decision-making and communication. Each activity notes at least one life skill and uses the experiential learning or “hands-on learning to reinforce it.” Based on the discussions your teens have during the class, you may find they are learning other skills. That is great! The more skills they use and practice, the better.Teens learn about the ages and stages of child growth and development, safety, food and nutrition, how to handle emergencies, appropriate activities to implement with children, and the business of babysitting.Michelle Beran, Cottonwood Extension District 4-H Youth Development Agent, will be the instructor for the class. She has many years experience teaching this class in Great Bend. We are excited to welcome her to the Hays office.The cost is $10 for supplies and snacks. Please call the office to register your child or email Monique at moniquek@ksu.edu. Limited spots available.Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

KOERNER: Babysitting 101 class

From the Cottonwood District Extension...

The Cottonwood District Extension Board has been honored with the Excellence in Board Leadership recognition by the State Extension Advisory Council and K-State Research and Extension (KSRE). This prestigious achievement highlights the board’s dedication to leadership, development, and best practices in guiding local extension efforts.

The Excellence in Board Leadership program, launched in 2011, is a voluntary assessment designed to support local extension boards in strengthening their leadership skills. The program evaluates key indicators of success, ensuring boards effectively guide the mission of extension in their communities.

KSRE extends its gratitude to the board members for their service and commitment to providing high-quality educational programming that enhances the lives, livelihoods, and communities of Kansans.

The Cottonwood Extension District consists of Ellis and Barton Counties. Members of the board include from Ellis County; Allen Roth, Donna Maskus and Tatum Kimzey; and from Barton County; Kathie Rondeau, Lori Waters, Glenna Reinert and Lexi Straub.

<figure>
 <img src="https://media.eaglewebservices.com/public/2025/2/1739991487372.png" alt=" " />
 <figcaption> </figcaption>
 </figure>From the Cottonwood District Extension...The Cottonwood District Extension Board has been honored with the Excellence in Board Leadership recognition by the State Extension Advisory Council and K-State Research and Extension (KSRE). This prestigious achievement highlights the board’s dedication to leadership, development, and best practices in guiding local extension efforts.The Excellence in Board Leadership program, launched in 2011, is a voluntary assessment designed to support local extension boards in strengthening their leadership skills. The program evaluates key indicators of success, ensuring boards effectively guide the mission of extension in their communities.KSRE extends its gratitude to the board members for their service and commitment to providing high-quality educational programming that enhances the lives, livelihoods, and communities of Kansans.The Cottonwood Extension District consists of Ellis and Barton Counties. Members of the board include from Ellis County; Allen Roth, Donna Maskus and Tatum Kimzey; and from Barton County; Kathie Rondeau, Lori Waters, Glenna Reinert and Lexi Straub.

Cottonwood District Extension Board recognized for excellence in leadership

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

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

Domenghini urges gardeners to test their garden’s soil before beginning spring gardening, particularly if the soil hasn’t been tested in several years. To do so, she says, take a sample from multiple locations in the garden and lawn. Samples should be taken at a depth between the surface and eight inches, depending on the area being sampled. Next, mix the samples together to total one pint of soil.

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

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

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

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

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

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

Additional factors that can affect plant growth include: ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Not enough sun. ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Poor soil physical characteristics. ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Walnut trees (walnuts give off a natural herbicide that interferes with the growth of some plants, such as tomatoes). ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Tree roots. ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Shallow soils. ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Improper watering.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698681527025.jpeg" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>Most gardeners think soil testing only determines nutrient deficiencies, but the tests also help gardeners understand whether the soil contains adequate nutrients. Basic tests check the soil’s pH, as well as the phosphorus and potassium levels.“Most of the lawn and garden soil tests that come out of our soil-testing lab (at Kansas State University) show more than adequate levels of both phosphorus and potassium,” K-State horticultural expert Cynthia Domenghini said. “If those nutrients are not needed, applying them is a waste of money and can be a source of pollution.”Domenghini urges gardeners to test their garden’s soil before beginning spring gardening, particularly if the soil hasn’t been tested in several years. To do so, she says, take a sample from multiple locations in the garden and lawn. Samples should be taken at a depth between the surface and eight inches, depending on the area being sampled. Next, mix the samples together to total one pint of soil.More information on taking an accurate soil test is available online from the&nbsp;<a target="_blank" href="https://www.agronomy.k-state.edu/outreach-and-services/soil-testing-lab/soil-analysis/producers-and-homeowners.html">K-State Agronomy Soil Analysis lab.</a><a target="_blank" href="https://www.agronomy.k-state.edu/outreach-and-services/soil-testing-lab/soil-analysis/producers-and-homeowners.html"></a>According to Domenghini, the soil sample can then be submitted to your&nbsp;<a target="_blank" href="https://www.ksre.k-state.edu/about/statewide-locations.html">local K-State Research and Extension office</a>&nbsp;to have tests done at the K-State soil testing laboratory for a fee.“A soil test determines fertility problems, not other conditions that may exist, such as poor drainage, poor soil structure, soil borne diseases or insects, chemical contaminants or damage,” Domenghini said. “All of these conditions may reduce plant performance but cannot be evaluated by a soil test.”Domenghini recommends submitting dry soil samples, as wet soil has different precautions.“Wet soil samples should be air-dried before being submitted for testing,” Domenghini said. “Do not use artificial means of drying such as an oven or microwave as such treatment may result in inaccurate readings of nutrient levels.”Soil tests should be used as a tool to identify nutrient deficiencies, Domenghini said, but often they do not tell the whole story of other factors affecting plant growth.Additional factors that can affect plant growth include: ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Not enough sun. ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Poor soil physical characteristics. ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Walnut trees (walnuts give off a natural herbicide that interferes with the growth of some plants, such as tomatoes). ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Tree roots. ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Shallow soils. ·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Improper watering.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: The importance of soil testing for gardeners

Changing the diet is hard. Some of us get into a routine of choosing the same foods at the grocery store, ordering “the regular,” and making our go-to meals. Most of the time, this is not a bad thing. It creates less stress and less food waste.

However, sometimes we wish to change our dietary preferences. This may be to cope with health conditions, aim for weight loss, or prevent illness. If you have ever tried to change your eating patterns, you know it can be challenging.

But what if you could make changes to reframe how you eat, not what you eat, to find success?

Simply put, the American way of eating is not always conducive to achieving health goals. Cultural norms like skipping meals, snacking, and mindless eating make it challenging to fuel up properly. So, here are a few ways to reframe how you eat to help you meet your nutrition goals.

First, breakfast like a champion. Since childhood, you have likely heard that breakfast is the most important meal of the day. Although it may not be more significant than other meals, a high protein breakfast can help you achieve your goals by balancing blood sugar and fueling your day.

When we fuel the tank before the race, we aren’t running on fumes the entire day. However, undereating at the beginning of the day can cause overindulgence in the evening. Contrarily, having your largest meal of the day at breakfast instead of dinner can improve metabolism, digestion, and sleep. Overall, eating breakfast regularly can reduce extreme evening hunger, sugar cravings, and late-night grazing.

Next, don’t skimp on meals. Instead, aim to have complete, fulfilling meals that can provide sustainable energy. Balanced meals with fiber, protein, and unsaturated fats are shown to be

satiating, and eating enough at mealtimes can reduce unplanned snacking. Often times snacking adds unaccounted calories and includes processed, convenience foods.

Finally, be fully present as you eat. Mindful eating can help you to enjoy your food and prevent overeating. By engaging all your senses as you eat, you slow down and improve digestion. You are also more conscious of hunger cues and can better distinguish between physical and emotional hunger.

The human brain is incapable of multitasking, so eliminating screen time during meals is essential. This allows us to tune into the body’s hunger and fullness cues and to create a healthier relationship with food.

Improving your eating style, like adding more vegetables, reducing processed foods, or drinking more water, is challenging. Plus, trying to make changes overnight can feel impossible. So, consider creating better mealtime habits first because how you eat can make it easier to adjust what you eat.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697484540273.jpeg" alt="written by: Karissa Winkel - Cottonwood Extension District" />
 <figcaption>written by: Karissa Winkel - Cottonwood Extension District</figcaption>
 </figure>Changing the diet is hard. Some of us get into a routine of choosing the same foods at the grocery store, ordering “the regular,” and making our go-to meals. Most of the time, this is not a bad thing. It creates less stress and less food waste.However, sometimes we wish to change our dietary preferences. This may be to cope with health conditions, aim for weight loss, or prevent illness. If you have ever tried to change your eating patterns, you know it can be challenging.But what if you could make changes to reframe how you eat, not what you eat, to find success?Simply put, the American way of eating is not always conducive to achieving health goals. Cultural norms like skipping meals, snacking, and mindless eating make it challenging to fuel up properly. So, here are a few ways to reframe how you eat to help you meet your nutrition goals.First, breakfast like a champion. Since childhood, you have likely heard that breakfast is the most important meal of the day. Although it may not be more significant than other meals, a high protein breakfast can help you achieve your goals by balancing blood sugar and fueling your day.When we fuel the tank before the race, we aren’t running on fumes the entire day. However, undereating at the beginning of the day can cause overindulgence in the evening. Contrarily, having your largest meal of the day at breakfast instead of dinner can improve metabolism, digestion, and sleep. Overall, eating breakfast regularly can reduce extreme evening hunger, sugar cravings, and late-night grazing.Next, don’t skimp on meals. Instead, aim to have complete, fulfilling meals that can provide sustainable energy. Balanced meals with fiber, protein, and unsaturated fats are shown to besatiating, and eating enough at mealtimes can reduce unplanned snacking. Often times snacking adds unaccounted calories and includes processed, convenience foods.Finally, be fully present as you eat. Mindful eating can help you to enjoy your food and prevent overeating. By engaging all your senses as you eat, you slow down and improve digestion. You are also more conscious of hunger cues and can better distinguish between physical and emotional hunger.The human brain is incapable of multitasking, so eliminating screen time during meals is essential. This allows us to tune into the body’s hunger and fullness cues and to create a healthier relationship with food.Improving your eating style, like adding more vegetables, reducing processed foods, or drinking more water, is challenging. Plus, trying to make changes overnight can feel impossible. So, consider creating better mealtime habits first because how you eat can make it easier to adjust what you eat.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

WINKEL: Reframe mealtime habits - how you eat

If you are walking, or doing some other type of activity, and adding strengthening/ stretching exercises at least twice a week, you probably have noticed that many of your daily activities are easier, that you have more stamina and endurance, and you feel stronger.

So, what happens if you hit the “pause” button on your physical activity routine? It depends. Most participants likely fall into the category of a recreational exerciser and it would take 2 to 4 weeks of inactivity before you see real change in your fitness level. If you stop exercising, the first change you will notice is a decline in your aerobic fitness. You’ll notice that you get out of breath more quickly when climbing stairs or walking longer distances. While cardio conditioning falls faster than strength, it is easier to regain.

It is also important to remember that taking time off from exercise occasionally can be a good thing, and a good exercise routine includes rest days. The effect of inactivity on your muscle strength and endurance will be slight during the first few weeks. After that, your muscles will not feel as firm and you will notice a decline in muscle strength.

The effect inactivity has on your waistline is based on input and output. When you exercise, you burn more calories to avoid weight gain. Other factors play a role in how quickly you lose health benefits after you stop exercising. When comparing adults who were either 20 to 30 years old or 65 to 75 years old, the older adults lost fitness gains almost twice as fast as the younger set. The good news is that if you have fallen out of your activity routine, you can regain fitness and health benefits simply by being active again.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>If you are walking, or doing some other type of activity, and adding strengthening/ stretching exercises at least twice a week, you probably have noticed that many of your daily activities are easier, that you have more stamina and endurance, and you feel stronger.So, what happens if you hit the “pause” button on your physical activity routine? It depends. Most participants likely fall into the category of a recreational exerciser and it would take 2 to 4 weeks of inactivity before you see real change in your fitness level. If you stop exercising, the first change you will notice is a decline in your aerobic fitness. You’ll notice that you get out of breath more quickly when climbing stairs or walking longer distances. While cardio conditioning falls faster than strength, it is easier to regain.It is also important to remember that taking time off from exercise occasionally can be a good thing, and a good exercise routine includes rest days. The effect of inactivity on your muscle strength and endurance will be slight during the first few weeks. After that, your muscles will not feel as firm and you will notice a decline in muscle strength.The effect inactivity has on your waistline is based on input and output. When you exercise, you burn more calories to avoid weight gain. Other factors play a role in how quickly you lose health benefits after you stop exercising. When comparing adults who were either 20 to 30 years old or 65 to 75 years old, the older adults lost fitness gains almost twice as fast as the younger set. The good news is that if you have fallen out of your activity routine, you can regain fitness and health benefits simply by being active again.The Walk Kansas program is designed to be a catalyst for change — to nudge you to be more active for at least 8 weeks, whether you are active now or not. Hopefully, you have experienced how much better you feel when you are more active every day.This feeling of improved health is called “intrinsic” motivation. Because you feel better, you are motivated to continue a more active lifestyle. Your motivation to be active is internal (how you feel) rather than external (motivated by prizes or things). Internal motivation is much more powerful, and the lifestyle changes you make, as a result, will last longer.However, sometimes life gets in the way! So have a Plan B! There will always be days when your plans for getting physical activity will be challenged. Some of these will be unexpected and others you might be able to anticipate, such as schedule changes, weather, lack of time, etc.For obstacles you can anticipate, have a Plan B ready before you encounter them. This will increase the likelihood that you will overcome these barriers successfully. If lack of time is a problem, take several 5 to 10 minutes walks throughout the day, wake up early to exercise, or combine physical activity with household tasks. If weather spoils your plan, identify indoor spaces where you can be active or do a no-equipment workout at home.The same approach can be used to prevent a relapse where you return to old inactive habits. The first step is planning for it, because at some point you will experience a relapse. If you have a bad day or bad week, remember that lapses are normal, and having a short period of missed activity does not erase all your progress. Focus on the big picture and think about all of the progress you have already made, then get back on track with the activities you enjoy.Again, be ready with your Plan B by answering these questions: What two steps can I take to get back on track immediately after a lapse? What positive thoughts will I use to help me get back on track? How will I reward myself once I get back on track?We hope you will make Walk Kansas 2025 part of your A plan! Walk Kansas 2025 is set to begin on March 30 this year. Registration will begin March 4, 2025. Please visit walkkansasonline.org after March 4 to register your team of 4-6 people or join for a solo trek. Remember anyone from all over the world can join a team so if you have family or friends outside of Kansas, they can still join you virtually on your walk through Kansas. Walk Kansas is also a great Workplace Wellness activity and can add a some fun and activity throughout the workplace. Please call the office at 785-628-9430 or in Great Bend call 620-793-1910 or email Monique at moniquek@ksu.edu if you have any questions!Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.