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.

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>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.

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>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.

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!

<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.

KOERNER: Save the date - Walk Kansas 2025

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

BERAN: 4-H Club Day update

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

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

Topics covered during the program include:

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698681527025.jpeg" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>Dr. Cassandra Olds, Professor of Entomology at Kansas State University is presenting a program on insect control for livestock in March. The program will be held at the Ellis County Extension office at 601 Main St in Hays on Tuesday, March 4. The program will start at 4 p.m. with light refreshments and run about an hour.Dr. Olds is an expert in control of common livestock pests including flies, and ticks among others.Topics covered during the program include:1.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Determining which flies your livestock have a problem with 2.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Why flies develop resistance to insecticides 3.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; What can you do to slow the spread of resistance within fly populations 4.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Developing an integrated pest management programRSVP is appreciated, but not necessary for the refreshments. Please email or call Alicia Boor at&nbsp;<a href="mailto:aboor@ksu.edu">aboor@ksu.edu</a>&nbsp;or 785-628-9430 to RSVP. We hope to see you there.

BOOR: Extension hosting livestock insect management meeting

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

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

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

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

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

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

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

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

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

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

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

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

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="written by: Stacy Campbell - Cottonwood Extension District" />
 <figcaption>written by: Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>A Kansas State University weed specialist says farmers should be on the lookout for early-emergence of a troublesome weed that competes with farm crops for nutrients, water and light.Sarah Lancaster said kochia is among the first summer annual weeds to emerge in the spring. In 2024, kochia was found as early as Feb. 7, following a snowstorm in late January, and temperatures that hit the 50s and 60s in early February – conditions that were very similar to what much of Kansas experienced this year, as well.“Early-emerging kochia seedlings use the limited spring soil moisture in dryland production fields,” said Lancaster, noting that good control of the first dense flush of kochia is essential for obtaining a good crop yield later in the season.Lancaster said that kochia seedlings emerge in dense populations, which makes adequate herbicide coverage difficult. In addition, glyphosate-resistant kochia is prevalent across western Kansas.“For these reasons, it is important to apply pre-emergence herbicides in late winter or early spring to control kochia before it emerges,” Lancaster said.According to Lancaster, an herbicide program needs two components in order to successfully manage kochia:· A very soluble and effective herbicide that can be incorporated with very little precipitation, such as dicamba.· A herbicide that has longer residual activity, which will require perhaps ¾ inches or more precipitation for adequate incorporation, such as atrazine.“Precipitation events during late winter are often too small to activate longer-lasting residual herbicides, but dicamba may control kochia for 4-6 weeks until atrazine is incorporated,” Lancaster said.For those reasons, the best time to apply herbicides is generally January through the first week of March, according to Lancaster.Other herbicides with good pre-emergence kochia activity include mesotrione, metribuzin, saflufenacil (Sharpen) and sulfentrazone. Lancaster urges farmers and herbicide applicators to check product labels for crop-specific planting intervals.More information on controlling kochia and many other weeds is available in a recently released publication from the K-State Research and Extension bookstore, Chemical Weed Control for Field Crops, Pastures, Rangeland and Noncropland. Farmers can also get information at local extension offices in Kansas.Brand names appearing in this article are used for identification purposes only and are not intended to indicate endorsement of any particular product.Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

CAMPBELL: Weed specialist shares tips to control early-emerging kochia

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

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

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

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

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

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

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

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

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697484540273.jpeg" alt="written by: Karissa Winkel - Cottonwood Extension District" />
 <figcaption>written by: Karissa Winkel - Cottonwood Extension District</figcaption>
 </figure>The U.S. Food and Drug Administration could soon assist American consumers in reaching better health.A recent proposal from the FDA for front-of-package nutrition labeling for food products in the U.S. may make Americans more aware of the foods they consume. The additional label will only give information for saturated fat, sodium, and added sugar. It will also classify foods as low, medium, or high in saturated fat, sodium, and added sugar to the particular food product.The full Nutrition Facts label will still be on food packages, Kansas State University food scientist Karen Blakeslee shares.“The goal is to give consumers more information to make informed decisions when purchasing packaged foods,” she said. “For those with certain health conditions, this can make it easier to shop for foods that are good choices for them.”The Nutrition Facts label, typically located on the back or right side of food can be challenging to understand. However, a simple label on the front of the package will remove confusion regarding the nutritional value of any particular food product.“It can increase nutrition transparency in an easy-to-read format,” Blakeslee said.Front-of-package nutrition labeling is already used in many countries, including Canada and Mexico. Currently, in the U.S., food manufacturers can voluntarily add front-of-package labels, called Facts Up Front.Current federal dietary recommendations advise U.S. consumers to limit their intake of saturated fat, sodium and added sugar to achieve a nutrient-dense diet within calorie limits.However, only one-third of adults in the U.S. meet the saturated fat Dietary Guidelines, while over 75% consume more than the recommended sodium intake, and less than half meet the guidelines for added sugar intake.The FDA’s proposal is only currently in the comment phase. However, I encourage you to read nutrition labels on the food products you use regularly. Keeping an eye out for saturated fat, sodium, and added sugar is a simple way to better understand what you consume. With this knowledge, you can make informed decisions for your personal wellness goals.Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

WINKEL: FDA proposes ‘facts up front’ nutrition labels

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

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

GBRC: Stop 'N Learn - Know your health numbers

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

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

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

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

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

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

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

Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus in Manhattan.K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698681527025.jpeg" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>Many people receive Valentine’s Day gifts from loved ones, especially roses, but they decline shortly after Feb. 14. Kansas State University horticulture expert, Cynthia Domenghini offers guidelines to extend the life of floral arrangements and loose stems.“For floral arrangements, keep the vase filled or floral foam soaked with warm water,” Domenghini said. “Add fresh, warm water daily and if the water turns cloudy, replace it immediately.”Domenghini suggests recutting loose stems every time water is replaced by removing 1-2 inches with a sharp knife, under water to allow the stem to draw water instead of air.“Keep flowers in a cool spot (65 to 72 degrees Fahrenheit), away from direct sunlight, heating or cooling vents, directly under ceiling fans, or near radiators,” Domenghini said.For loose stems, begin by filling a clean, deep vase with water and add the flower food obtained from your florist.“Remove leaves that will be below the waterline. Leaves in water will promote bacterial growth,” Domenghini said, “Stems should be cut immediately before putting them in water.”If you cannot get flowers in a food solution right away, keep them cool, Domenghini added.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus in Manhattan.K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: Extending the life of Valentine's Day flowers

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

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

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

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

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

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

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

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

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668522152076.jpeg" alt="written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District." />
 <figcaption>written by: Monique Koerner - Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District.</figcaption>
 </figure>Many people, for a variety of reasons, such as arthritis or other painful conditions, don’t participate in regular physical activity, despite the health benefits it would offer.&nbsp;The Arthritis Foundation Walk With Ease program was developed to help people with or without arthritis form walking groups whose goals are safety and success.&nbsp; The program’s three major objectives are to provide participants with&nbsp;<ul>
 <li>Education about successful physical activity for people with arthritis&nbsp;</li>
 </ul><ul>
 <li>Education about arthritis management&nbsp;</li>
 </ul><ul>
 <li>Opportunity to begin and develop an ongoing aerobic fitness program&nbsp;</li>
 </ul>Walk with Ease’s information and strategies are based on research and tested programs in exercise science, behavior change, and arthritis management.&nbsp;How does it work?&nbsp;Groups meet for 6 weeks, twice times per week.&nbsp; Each session lasts about one hour.&nbsp; The length of each session depends on how long your group decides to walk.&nbsp; At the start, some people may only be able to walk 5 to 15 minutes, but the program will help you gradually build up to at least 30 minutes of walking, three times a week.&nbsp; The program can be modified to meet the interests and needs of participants, who walk at their own pace.&nbsp;Each session begins with a brief discussion of a topic important to successful walking or arthritis management.&nbsp; After the discussion the group will warm up, stretch, walk, cool down, and stretch one last time.&nbsp; Walking with a group is fun and groups often spend additional time socializing.&nbsp;Who can participate?&nbsp;The Walk with Ease program is designed for people with arthritis- young and old, male and female, fit and not-so-fit.&nbsp; It is also suitable for people without arthritis who would like to begin a regular walking program to gain the benefits of regular aerobic exercise.&nbsp;If you can be on your feet for 10 minutes without increased pain, you can probably participate successfully, and the program can be modified to meet your needs.&nbsp;&nbsp;&nbsp;If you want to participate but have concerns about your health, consult your health care practitioner before you begin.&nbsp;How do I register?&nbsp;To participate in the course, you complete and return an application.&nbsp; Please contact the Cottonwood Extension Office at 785-628-9430 or email <a href="mailto:moniquek@ksu.edu" target="_blank">moniquek@ksu.edu</a> or you can stop by the office at 601 Main St. to fill out the application.&nbsp; The cost is $15 to participate.&nbsp; You receive a book with the class.&nbsp; Classes will meet Monday and Wednesday at 9:30am at Big Creek Crossing.&nbsp; Classes begin February 17, 2025.&nbsp;Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or <a href="mailto:moniquek@ksu.edu" target="_blank">moniquek@ksu.edu</a>. K-State Research &amp; Extension is an equal opportunity provider and employer.&nbsp;

KOERNER: Walk with Ease 

Dementia workshop to be hosted through Cottonwood Ext. District

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

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

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

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

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

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

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

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

· Strategic and occasional tillage for weed management

· Know your K-State Chemical Weed Control book

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

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

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

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

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

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

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

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

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="written by: Stacy Campbell - Cottonwood Extension District" />
 <figcaption>written by: Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>A series of weed management schools will take place in northwest and north central Kansas during the month of February and are hosted by local K-State Research &amp; Extension county and district offices.Controlling difficult weeds continues to be a significant challenge for producers. To address the topic of weed control, K-State Research and Extension has scheduled five regional weed control programs. This program has been designed to help producers and agri-business retailers improve weed control with challenging species and weather conditions.February 12 in St. Francis - 5:30 p.m. to 8:30 p.m. Cheyenne Co. 4-H BuildingFebruary 13 in Phillipsburg - 9:30 a.m. to 12:30 p.m. Phillips Co. Fair BuildingFebruary 13 in Ness City - 5:30 p.m. to 8:30 p.m. Ness County 4-H BuildingFebruary 17 in Mankato - 3:00 p.m. to 6:00 p.m. Mankato Community Center 214 N. High StreetFebruary 18 in Holyrood - 9:30 a.m. to 12:30 p.m. St. Peter Lutheran Church Parish Hall 209 S County RdPresenters at the schools include Sarah Lancaster, K-State extension weed specialist, Jeremie Kouame, K-State weed scientist, and local KSRE extension agents. Topics will include:· A systems approach to weed management· Pre-emergent herbicides and climate· Strategic and occasional tillage for weed management· Know your K-State Chemical Weed Control bookThree credit hours for 1A certification and CCA credits have been applied for.There is no cost for the schools. However, pre-registration is requested by Monday, February 10th for all meetings. You can register online at www.northwest.ksu.edu/events or by calling your local Extension Office.K-State Crop Talk online webinar series is back and set to start on February 11, 2025. The Crop Talk series will highlight several topics important to crop producers in north central and northwest Kansas. Continuing education credits will be offered, with one credit for each session.Each webinar will begin at 12:00 pm (CST) and last until 1:00 pm, beginning with the first on Tuesday, February 11.Upon registration, participants will receive an email with instructions on how to attend via Zoom or YouTube. These virtual webinars are open to all, and there is no cost. Register online only once at https://www.northwest.k-state.edu/events or call your local extension office.February 11 – Weed Management in the Age of New Technology, Sarah Lancaster, K-State Weed Science Specialist.February 18 – Getting the Most out of Your Irrigation Water, Jonathan Aguilar, K-State Irrigation Engineer.February 25 – Leveraging Precision Ag Tools, Deepak Joshi, K-State Precision Ag Specialist.March 4 – Dryland Tillage and Rotations, Lucas Haag, K-State Northwest Area Agronomist.March 11 – A New Corn Disease: Corn Stunt, Anthony Zukoff, K-State Entomologist, and Rodrigo Onofre, K-State Plant Pathologist.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697484540273.jpeg" alt="written by: Karissa Winkel - Cottonwood Extension District" />
 <figcaption>written by: Karissa Winkel - Cottonwood Extension District</figcaption>
 </figure>Have you heard of the Blue Zones? If you are familiar with these five places on Earth, you may know the secrets of the longest-lived people on the planet. Although these populations tend to live well into their 100’s, the amazing part of their aging process is not the number of years they live but the quality of life they maintain. In fact, most of these people are still active well into their 90’s. So, what is their secret?The Power 9 Rule, coined by Dan Buettner, describes the common traits of Blue Zone practices that empower people of these regions to live long, healthy lives.Move naturally. Contradictory to modern exercise and diet culture, people within the Blue Zones don’t go to the gym, run marathons, or do CrossFit. Their everyday lifestyles avoid mechanical conveniences that nudge them into moving naturally throughout the day. Walking is the basis of their active lifestyles. Walking to the store, a friend’s house, or work is the norm. People garden and do physical labor on a daily basis.The key here is that regular, low- moderate intensity activity is achieved daily. This keeps their cardiovascular systems strong while strengthening muscles without overusing joints, tendons, and ligaments.Know your purpose. People in Blue Zones have a purpose for their lives. Every task completed throughout the day is done mindfully and with intention. Okinawans call this sense of purpose “ikigai” and Nicoyans name it “plan de Vida.” Both translate to “why I wake up in the morning.” Knowing your sense of purpose is worth up to seven years of life expectancy.Downshift. Stress is a major contributor to disease. It is directly linked to chronic inflammation that is associated with every major age-related disease. People of the Blue Zones have stress relief practices naturally built into their day. Adventists pray, Sardinians do a happy hour, and Greeks take an afternoon nap.The 80% Rule. This Power 9 practice is directly related to healthy weight management. “Hara hachi bu” is the mantra said before meals to remind Okinawans to stop eating when they are 80% full. The science behind this indicates that it takes about 20 minutes for the brain to realize that the stomach is full. This small gap could be the difference between gaining or losing weight.Plant Slant. Most of us know that the food we consume is the foundation of well-being. This is one reason why people of the Blue Zones maintain health so effortlessly. What they consume is plant-based, unprocessed, and grown naturally. Common foods include an array of vegetables and omega-3-rich nuts. Beans are their main protein source along with moderate amounts of fatty fish. On the other hand, meat is a celebratory food that is eaten about five times per month.Wine at Five. You may be surprised that a ritual happy hour is part of Power 9. As a regular part of their day, Sardinians drink red Cannanou wine which is exceptionally high in polyphenols while visiting with loved ones. It is important to note the health benefits of this particular drink and the socialization aspect of this practice. This may be more influential to well-being than the alcohol itself.Belong. In all of the Blue Zones, people identify with some sort of faith-based community. While Denomination doesn’t seem to matter, research shows that attending faith-based services once per week will add 4-14 years of life expectancy.Loved Ones First. Being around family and close friends is incredibly important. Not only because of the socialization aspect, but because these close connections build relationships that foster trust, support, and stability.Right Tribe. As the saying goes, “You become who you surround yourself with” is proven to be true. Studies show that smoking, obesity, happiness, and even loneliness are contagious. In Japan, the Okinawans have “moais” – groups of five friends who are committed to each other for life. People of the Blue Zones have favorable social networks that support healthy behaviors, and this creates an environment of healthy living.So, there you have it; the nine powerful practices from the world's healthiest people. If you’re anything like me, you are fascinated by the research, but you are also puzzled by the reality of practicing the Power 9 in your own daily life. Dan Buettner explains, “The secret to longevity, as I see it, has less to do with diet, or even exercise, and more to do with the environment in which a person lives: social and physical. What do I mean by this? They live rewardingly inconvenient lives.”Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or krwinkel@ksu.edu. K-State Research &amp; Extension is an equal opportunity provider and employer.

WINKEL: Blue Zones Power 9

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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