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 most influential 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 the US. 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.” I encourage you to read the Blue Zones Solution book or watch the new Netflix series Live to 100: Secrets of the Blue Zones to learn more.

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>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 most influential 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 the US. 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.” I encourage you to read the Blue Zones Solution book or watch the new Netflix series Live to 100: Secrets of the Blue Zones to learn more.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

This past week was the beginning of one of my favorite community partnerships with Great Bend Reads with USD 428!

The book, “The Wild Robot” takes the reader on quite an adventure of exploring, learning, and change. For my part, we discussed why it is important for us to have friends and to be a good friend.

We discuss the importance of listening carefully and attentively to understand someone with a different point of view. We also discuss the importance of our own words in talking with others by being polite, being respectful, and being aware of how our words impact others. It is ok to talk about hard topics or not like a way someone spoke to you but there are better ways to handle this than yelling and stomping our feet to get our way.

A good part of our discussion is around how we can be kind to others by smiling, using our good manners, and looking for ways to help others.

We are all different with different points of view. Life would be boring if we were all the same and the students work through an exercise of finding things they have in common with classmates.

As I tell the students, we all like to have friends and we need to be a good friend. I ask for ONE thing that they will try for the next week to be a good friend to someone else.

Perhaps, there is a lesson in this for each of us.

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/2022/11/1668179445671.jpeg" alt="written by: Michelle Beran - Cottonwood Extension District" />
 <figcaption>written by: Michelle Beran - Cottonwood Extension District</figcaption>
 </figure>This past week was the beginning of one of my favorite community partnerships with Great Bend Reads with USD 428!The book, “The Wild Robot” takes the reader on quite an adventure of exploring, learning, and change. For my part, we discussed why it is important for us to have friends and to be a good friend.We discuss the importance of listening carefully and attentively to understand someone with a different point of view. We also discuss the importance of our own words in talking with others by being polite, being respectful, and being aware of how our words impact others. It is ok to talk about hard topics or not like a way someone spoke to you but there are better ways to handle this than yelling and stomping our feet to get our way.A good part of our discussion is around how we can be kind to others by smiling, using our good manners, and looking for ways to help others.We are all different with different points of view. Life would be boring if we were all the same and the students work through an exercise of finding things they have in common with classmates.As I tell the students, we all like to have friends and we need to be a good friend. I ask for ONE thing that they will try for the next week to be a good friend to someone else.Perhaps, there is a lesson in this for each of us.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: Lessons for all

A budget is a plan for how to spend and save your money. A monthly household budget can help you make sure you have enough money to pay for things you need like rent, groceries, and electricity. They can also help you think about how you spend your money on things you want like cable television or having a pet. Paying for all your household needs before you spend money on things you want is a wise financial habit. Knowing how to make a budget is an important first step toward managing your money.

Understanding the difference between wants and needs is a way to build a budget and make sure basic needs are taken care of such as food, clothing, and shelter before things that are upgrades or nice to have. Learning to save money is also a necessity because having an emergency fund helps to avoid a major crisis. It also allows you to save for specific purchases without having to use credit therefore, saving you money in interest. An emergency fund is usually around $500-$1,000 as a minimum. That is typically enough money to be able to cover an emergency. This can create peace of mind for the individual and also help relationships since there is no need to argue because you have the money to cover an emergency. While there is some stress related to emergencies there is less stress when there is money to cover it.

The first step I like to do when creating a budget is to track expenses for a month so you know where your money is going. If you don’t know where your money is going then it is difficult to sit down and put a number in each category. Some categories like rent stay the same but other categories, for example, groceries, can be surprising when we pay attention to what we are spending.

Sometimes we can also be taken off guard by how much we really spend on seemingly little things. We can make better choices when we know exactly how much we are spending on something. For example, stopping to get snacks or drinks at a convenience store, can add up quickly. A fountain drink can be around $2.00. If we stop five times a week that adds up to $10.00 a week. If we don’t know what we are spending then we can’t make an educated choice on how to spend our money. Some people might be willing to spend $10.00 a week on drinks and others may not be willing to spend that much. The choice is yours.

Having a budget is telling your money what to do. To some people budgeting feels restrictive but knowing where your money is going can also create a sense of freedom. You also need to know how much money is coming in. What are all your income sources? The more informed you are the better decisions you can make around anything and this includes personal finance. Once you create a budget you can use an online system or the envelope system to keep track of your budget. There are a lot of online budgeting tools so you can electronically keep track of

your spending. Or you can utilize an envelope system where you put cash in each envelope and each envelope represents a category. Examples of categories include rent, groceries, gas, utilities, savings, etc.

The goal is to tell each dollar where to go. If you have money left over after all the basics and bills then you can decide how to use those. Even if they go to savings or a miscellaneous category, tell each dollar where it will be spent. Likewise, if you run out of money before everything is paid, then you will need to find ways you can cut back or increase your income.

It takes some time to get used to doing a budget. You aren’t going to be perfect the first month if you’ve never done a budget before. It will take some time and trial and error to get your budget to work well for you. Keep practicing until you figure it out. Be patient and don’t give up!

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>A budget is a plan for how to spend and save your money. A monthly household budget can help you make sure you have enough money to pay for things you need like rent, groceries, and electricity. They can also help you think about how you spend your money on things you want like cable television or having a pet. Paying for all your household needs before you spend money on things you want is a wise financial habit. Knowing how to make a budget is an important first step toward managing your money.Understanding the difference between wants and needs is a way to build a budget and make sure basic needs are taken care of such as food, clothing, and shelter before things that are upgrades or nice to have. Learning to save money is also a necessity because having an emergency fund helps to avoid a major crisis. It also allows you to save for specific purchases without having to use credit therefore, saving you money in interest. An emergency fund is usually around $500-$1,000 as a minimum. That is typically enough money to be able to cover an emergency. This can create peace of mind for the individual and also help relationships since there is no need to argue because you have the money to cover an emergency. While there is some stress related to emergencies there is less stress when there is money to cover it.The first step I like to do when creating a budget is to track expenses for a month so you know where your money is going. If you don’t know where your money is going then it is difficult to sit down and put a number in each category. Some categories like rent stay the same but other categories, for example, groceries, can be surprising when we pay attention to what we are spending.Sometimes we can also be taken off guard by how much we really spend on seemingly little things. We can make better choices when we know exactly how much we are spending on something. For example, stopping to get snacks or drinks at a convenience store, can add up quickly. A fountain drink can be around $2.00. If we stop five times a week that adds up to $10.00 a week. If we don’t know what we are spending then we can’t make an educated choice on how to spend our money. Some people might be willing to spend $10.00 a week on drinks and others may not be willing to spend that much. The choice is yours.Having a budget is telling your money what to do. To some people budgeting feels restrictive but knowing where your money is going can also create a sense of freedom. You also need to know how much money is coming in. What are all your income sources? The more informed you are the better decisions you can make around anything and this includes personal finance. Once you create a budget you can use an online system or the envelope system to keep track of your budget. There are a lot of online budgeting tools so you can electronically keep track ofyour spending. Or you can utilize an envelope system where you put cash in each envelope and each envelope represents a category. Examples of categories include rent, groceries, gas, utilities, savings, etc.The goal is to tell each dollar where to go. If you have money left over after all the basics and bills then you can decide how to use those. Even if they go to savings or a miscellaneous category, tell each dollar where it will be spent. Likewise, if you run out of money before everything is paid, then you will need to find ways you can cut back or increase your income.It takes some time to get used to doing a budget. You aren’t going to be perfect the first month if you’ve never done a budget before. It will take some time and trial and error to get your budget to work well for you. Keep practicing until you figure it out. Be patient and don’t give up!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: Knowledge for making a budget

The Kansas Agriculture and Rural Leadership program, now in its 33rd year, is accepting applications for its 2024-26 class. Applications will be accepted through April 1. Thirty members of Class XVII will be announced on June 1 in Manhattan.

Through in-state seminars, and national and international study tours, new class members will receive more than 400 hours of training over two years in agriculture, business and rural communities.

The program is designed to enhance class members skills as they prepare for leadership roles in agriculture, business and rural communities.

KARL graduates become part of an alumni network and have gone on to serve in the state legislature, farm organizations, agribusinesses and community government and organizations.

The program is for anyone who wants to learn more about our state, country and global entities, especially as they pertain to agriculture and rural communities. KARL participants will also learn ways to enhance their communication skills and broaden their circle of friends and business connections.

Once applications close, a list of finalists will be interviewed by a selection committee in May and the new class roster will be announced on June 1.

KARL is a member of the International Association of Programs for Agricultural Leaders. IAPAL has member associations in 40 states and multiple countries.

For more information about KARL, contact Jill Zimmerman at 785-532-6300, email karl@ksu.edu, or visit the KARL website at http://karlprogram.com.

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>The Kansas Agriculture and Rural Leadership program, now in its 33rd year, is accepting applications for its 2024-26 class. Applications will be accepted through April 1. Thirty members of Class XVII will be announced on June 1 in Manhattan.Through in-state seminars, and national and international study tours, new class members will receive more than 400 hours of training over two years in agriculture, business and rural communities.The program is designed to enhance class members skills as they prepare for leadership roles in agriculture, business and rural communities.KARL graduates become part of an alumni network and have gone on to serve in the state legislature, farm organizations, agribusinesses and community government and organizations.The program is for anyone who wants to learn more about our state, country and global entities, especially as they pertain to agriculture and rural communities. KARL participants will also learn ways to enhance their communication skills and broaden their circle of friends and business connections.Once applications close, a list of finalists will be interviewed by a selection committee in May and the new class roster will be announced on June 1.KARL is a member of the International Association of Programs for Agricultural Leaders. IAPAL has member associations in 40 states and multiple countries.For more information about KARL, contact Jill Zimmerman at 785-532-6300, email karl@ksu.edu, or visit the KARL website at http://karlprogram.com.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: KARL leadership program accepting applications

Women from across Kansas will gather at the 20th&nbsp;Women Managing the Farm Conference in Manhattan, Kansas, February 14-16, 2024. The conference began in 2005 and will feature nationally renowned keynote speakers, in-depth breakout sessions, and the opportunity for women to network with other farmers, rural business leaders, and landowners.

“We are so excited to be hosting our 20th&nbsp;conference this year,” said Sandra Wick, co-chair of the Women Managing the Farm conference planning committee. “WMF is a fantastic event that provides women with the necessary skills, resources and knowledge for success in a competitive agricultural landscape.”

Building on the success of the past 20 conferences, the 2024 edition will&nbsp;Rise&nbsp;to new heights. Keynote presentations will be given by Mark Mayfield, Kim Bremmer, and Terrain economist Matt Roberts. The attendees will also be treated to a Master Farmers and Homemakers panel.

Conference sessions are designed to keep women updated on the latest advancements in agriculture and thriving within their rural communities. During the two-day conference, attendees will select from breakout sessions covering many topics, including farm financial planning, production agriculture, balancing farm and life responsibilities, direct-to-consumer and retail businesses, as well as transition planning.

Women across the state are invited to this special 20th-anniversary conference. To extend the opportunity to attend to as many people as possible, Women Managing the Farm is organizing six pre-conference tours in The Sunflower State Showcase. In partnership with local K-State Research &amp; Extension units, attendees can ride a bus from their corner of the state and stop at pre-selected tour locations on their way to Manhattan (Figure 1).

“Whether you are involved in on-farm production, are an off-farm landowner, or part of the agriculture industry as a business professional, WMF has content for every woman involved in ag,” said Lori Rogge, co-chair of the Women Managing the Farm conference planning committee.

Early registration runs through January 15, 2023, at $175, with scholarships available for those who apply before that deadline. A student rate of $75 for any high school or college students will also be offered this year. After January 15, registration is $200. Additional pre-conference sessions are available for $25, including a session on emotional wellness and the pre-conference tours.

Learn more or register for the Women Managing the Farm Conference at<a href="http://womenmanagingthefarm.com/" target="_blank">http://womenmanagingthefarm.com/</a>. Stay up to date with the latest from the conference on Facebook at&nbsp;<a href="https://www.facebook.com/womenmanagingthefarm" target="_blank">https://www.facebook.com/womenmanagingthefarm</a>.

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

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

<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>Women from across Kansas will gather at the 20th&nbsp;Women Managing the Farm Conference in Manhattan, Kansas, February 14-16, 2024. The conference began in 2005 and will feature nationally renowned keynote speakers, in-depth breakout sessions, and the opportunity for women to network with other farmers, rural business leaders, and landowners.“We are so excited to be hosting our 20th&nbsp;conference this year,” said Sandra Wick, co-chair of the Women Managing the Farm conference planning committee. “WMF is a fantastic event that provides women with the necessary skills, resources and knowledge for success in a competitive agricultural landscape.”Building on the success of the past 20 conferences, the 2024 edition will&nbsp;Rise&nbsp;to new heights. Keynote presentations will be given by Mark Mayfield, Kim Bremmer, and Terrain economist Matt Roberts. The attendees will also be treated to a Master Farmers and Homemakers panel.Conference sessions are designed to keep women updated on the latest advancements in agriculture and thriving within their rural communities. During the two-day conference, attendees will select from breakout sessions covering many topics, including farm financial planning, production agriculture, balancing farm and life responsibilities, direct-to-consumer and retail businesses, as well as transition planning.Women across the state are invited to this special 20th-anniversary conference. To extend the opportunity to attend to as many people as possible, Women Managing the Farm is organizing six pre-conference tours in The Sunflower State Showcase. In partnership with local K-State Research &amp; Extension units, attendees can ride a bus from their corner of the state and stop at pre-selected tour locations on their way to Manhattan (Figure 1).“Whether you are involved in on-farm production, are an off-farm landowner, or part of the agriculture industry as a business professional, WMF has content for every woman involved in ag,” said Lori Rogge, co-chair of the Women Managing the Farm conference planning committee.Early registration runs through January 15, 2023, at $175, with scholarships available for those who apply before that deadline. A student rate of $75 for any high school or college students will also be offered this year. After January 15, registration is $200. Additional pre-conference sessions are available for $25, including a session on emotional wellness and the pre-conference tours.Learn more or register for the Women Managing the Farm Conference at<a href="http://womenmanagingthefarm.com/" target="_blank">http://womenmanagingthefarm.com/</a>. Stay up to date with the latest from the conference on Facebook at&nbsp;<a href="https://www.facebook.com/womenmanagingthefarm" target="_blank">https://www.facebook.com/womenmanagingthefarm</a>.&nbsp;K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus in Manhattan.K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: Women on the farm

Does grocery shopping with health in mind overwhelm you? Maybe you have difficulty coming up with nutritious meal ideas, or maybe healthy foods seem to be out of your budget. However, building balanced meals for the whole family doesn’t have to be complicated or pricey.

The following list of foods are nutrient-packed items that your body and wallet will appreciate:

Beans. Beans are rich in fiber and protein. They are considered a staple ingredient in most Mediterranean meals as a protein source. In fact, occasionally substituting meat for beans could save you hundreds in groceries over a year. Plus, beans are versatile. You can add black beans to a burrito bowl, use kidney beans in your favorite chili soup, or roast garbanzo beans to toss in a salad. To top it off, beans are only $0.23 per serving.

Potatoes. Potatoes get a bad rap for being high in starch, but this natural, complex carb is nothing to fear. Starch from plants is an excellent fuel source when paired with lean protein and unsaturated fats. Potatoes are healthiest when prepared with less oil such as baked, roasted, or air-fried. Did I mention how versatile they are? The options are endless!

Bananas and apples. These two super fruits can be eaten as a snack, tossed in your bag for later, or added to baked goods. Bananas and apples are high in fiber, vitamins, and minerals.

Whole grains: brown rice, oatmeal, and pasta. Did you know that carbs are your body and brain’s #1 fuel source? This is why the USDA recommends that half of your diet be carbs. This is best achieved from a mixture of vegetables, fruits, and whole grains. Options like brown rice and pasta are fantastic bases for lunch and dinner while oatmeal can be a great start as part of a balanced breakfast!

Frozen vegetables. The freezer aisle is key to convenience, and it is handy to stock up on frozen produce that can be ready in minutes. Research has proven time and time again that a plant-based diet is the most important factor in maintaining a healthy lifestyle. When purchased in bulk, store-brand frozen vegetables can be as low as $0.23 per serving.

Canned salmon. This protein-packed pantry essential is satiable and high in omega-3 fatty acids. This protein option is great in sandwiches, salads, or pasta dishes. It is shelf-stable and is only $0.75 per serving.

Other items to consider adding to your shopping list are cottage cheese, peanut butter, canned tomatoes, and ground turkey.

Who says eating healthy has to be expensive? Many whole food, nutrient-dense options are available at your nearest grocery store. Building meals from this list of affordable kitchen staples can be simple. First, choose at least one vegetable or fruit. Next, aim to fill a fourth of your plate with whole grains. Finally, choose a lean protein and healthy fat for a wholesome meal that won’t break the bank.

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>Does grocery shopping with health in mind overwhelm you? Maybe you have difficulty coming up with nutritious meal ideas, or maybe healthy foods seem to be out of your budget. However, building balanced meals for the whole family doesn’t have to be complicated or pricey.The following list of foods are nutrient-packed items that your body and wallet will appreciate:Beans. Beans are rich in fiber and protein. They are considered a staple ingredient in most Mediterranean meals as a protein source. In fact, occasionally substituting meat for beans could save you hundreds in groceries over a year. Plus, beans are versatile. You can add black beans to a burrito bowl, use kidney beans in your favorite chili soup, or roast garbanzo beans to toss in a salad. To top it off, beans are only $0.23 per serving.Potatoes. Potatoes get a bad rap for being high in starch, but this natural, complex carb is nothing to fear. Starch from plants is an excellent fuel source when paired with lean protein and unsaturated fats. Potatoes are healthiest when prepared with less oil such as baked, roasted, or air-fried. Did I mention how versatile they are? The options are endless!Bananas and apples. These two super fruits can be eaten as a snack, tossed in your bag for later, or added to baked goods. Bananas and apples are high in fiber, vitamins, and minerals.Whole grains: brown rice, oatmeal, and pasta. Did you know that carbs are your body and brain’s #1 fuel source? This is why the USDA recommends that half of your diet be carbs. This is best achieved from a mixture of vegetables, fruits, and whole grains. Options like brown rice and pasta are fantastic bases for lunch and dinner while oatmeal can be a great start as part of a balanced breakfast!Frozen vegetables. The freezer aisle is key to convenience, and it is handy to stock up on frozen produce that can be ready in minutes. Research has proven time and time again that a plant-based diet is the most important factor in maintaining a healthy lifestyle. When purchased in bulk, store-brand frozen vegetables can be as low as $0.23 per serving.Canned salmon. This protein-packed pantry essential is satiable and high in omega-3 fatty acids. This protein option is great in sandwiches, salads, or pasta dishes. It is shelf-stable and is only $0.75 per serving.Other items to consider adding to your shopping list are cottage cheese, peanut butter, canned tomatoes, and ground turkey.Who says eating healthy has to be expensive? Many whole food, nutrient-dense options are available at your nearest grocery store. Building meals from this list of affordable kitchen staples can be simple. First, choose at least one vegetable or fruit. Next, aim to fill a fourth of your plate with whole grains. Finally, choose a lean protein and healthy fat for a wholesome meal that won’t break the bank.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: Grocery shopping made simple - Affordable kitchen staples

We get questions pertaining to the requirements for purchase and application of pesticides. I will provide some of the basic information in this article and if you would like more details, the information can be found at the Kansas Department of Ag (KDA) site: https://agriculture.ks.gov/home. This information is under the Pesticide and Fertilizer division of the site.

A Private Applicator Certification is required for an individual to purchase restricted use pesticides. This certification also authorizes a person to apply or supervise the application of these pesticides. The restricted use list is determined by EPA. An example of a restricted use herbicide that is often used in brush and weed control is Tordon 22K. The restricted use applies to any pre-mix that contains the active ingredient of Tordon 22K, Picloram. A Private Applicator Certification may be obtained by passing an open book exam at a county or district extension office by appointment. The study manual is available online or may be purchased at any extension office. The $25 fee and your completed exam will be mailed to KDA for grading and issuing the certification. The certification is good for 5 years.

A Pesticide Business License is required for anyone who advertises, offers for sale, sells or performs any service for the control of a pest on the property of another or applies a pesticide to the property of another for compensation. This requirement applies to all pesticides.&nbsp;To obtain a license, a person must: submit a completed application with the required fees, along with other required documentation. In addition to these requirements, the owner or one or more of the employees of the business must be a certified commercial applicator in each category for which the license application is made. The fee is $140 for each of the business license categories applied for.

The Commercial Pesticide Applicator certification must be accomplished by examination. Applicants must pass the general exam and a category exam for each they wish to be certified in. Fees are $45 per exam, including the general exam. A list of the categories is available at the Kansas Department of Ag web site. The Pesticide Certification Exam Schedule is also available at that site. Study manuals may be ordered from Kansas State Research and Extension.

NOTE: People are often confused Commercial Applicator Certification with a Pesticide Business License. In Kansas, to use a commercial certification to perform pesticide application work for compensation, you need to do one of the following: &nbsp; &nbsp;Work as an employee of a business that is properly licensed to perform pesticide application work in the categories of your certification; or obtain your own Pesticide Business License (Pesticide Business) to perform pesticide application work.

Reporting Pesticide Damage: On a related topic, the KDA is the agency responsible for regulating pesticides in Kansas. Pesticide damage reports should be filed with a Pesticide Complaint Form that can be found in the Pesticide and Fertilizer Division.

<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>We get questions pertaining to the requirements for purchase and application of pesticides. I will provide some of the basic information in this article and if you would like more details, the information can be found at the Kansas Department of Ag (KDA) site: https://agriculture.ks.gov/home. This information is under the Pesticide and Fertilizer division of the site.A Private Applicator Certification is required for an individual to purchase restricted use pesticides. This certification also authorizes a person to apply or supervise the application of these pesticides. The restricted use list is determined by EPA. An example of a restricted use herbicide that is often used in brush and weed control is Tordon 22K. The restricted use applies to any pre-mix that contains the active ingredient of Tordon 22K, Picloram. A Private Applicator Certification may be obtained by passing an open book exam at a county or district extension office by appointment. The study manual is available online or may be purchased at any extension office. The $25 fee and your completed exam will be mailed to KDA for grading and issuing the certification. The certification is good for 5 years.A Pesticide Business License is required for anyone who advertises, offers for sale, sells or performs any service for the control of a pest on the property of another or applies a pesticide to the property of another for compensation. This requirement applies to all pesticides.&nbsp;To obtain a license, a person must: submit a completed application with the required fees, along with other required documentation. In addition to these requirements, the owner or one or more of the employees of the business must be a certified commercial applicator in each category for which the license application is made. The fee is $140 for each of the business license categories applied for.The Commercial Pesticide Applicator certification must be accomplished by examination. Applicants must pass the general exam and a category exam for each they wish to be certified in. Fees are $45 per exam, including the general exam. A list of the categories is available at the Kansas Department of Ag web site. The Pesticide Certification Exam Schedule is also available at that site. Study manuals may be ordered from Kansas State Research and Extension.NOTE: People are often confused Commercial Applicator Certification with a Pesticide Business License. In Kansas, to use a commercial certification to perform pesticide application work for compensation, you need to do one of the following: &nbsp; &nbsp;Work as an employee of a business that is properly licensed to perform pesticide application work in the categories of your certification; or obtain your own Pesticide Business License (Pesticide Business) to perform pesticide application work.Reporting Pesticide Damage: On a related topic, the KDA is the agency responsible for regulating pesticides in Kansas. Pesticide damage reports should be filed with a Pesticide Complaint Form that can be found in the Pesticide and Fertilizer Division.

CAMPBELL: Kansas pesticide law

Happy 2024! Rolling over the calendar is always exciting to me. I love a fresh, new year for new ideas, new planning, and new things to try. Do you make New Year’s Resolutions? I have planned resolutions as long as I can remember. Many people make commitments to be healthier, but then by February those commitments fall by the wayside when “life happens!” What are some things you can do to keep from losing your focus? Here are some tips:

Choosing too many goals can be overwhelming which can cause us to throw our hands up and quit. Pick one to two things you’d like to focus on and go full in.

What’s the old saying? “When you fail to plan, you plan to fail.” Research what you want to do, how long will it take, what support or information do you need to reach your goal?

Write goals that are specific rather than vague. Something like “exercise more” or “eat more veggies” can be too vague to really measure, instead be more detailed. A more specific resolution would be, I will walk 20 minutes 3 times a week. An example of a specific nutrition goal would be “I will eat a serving of fruit with breakfast and a serving of vegetables with lunch and dinner.” Both of those are measurable goals you can check off your list and will give you a dopamine boost that will leave you feeling accomplished.

Don’t choose the same goal you have in the past and failed at. This sets you up for the same pitfalls that caused you to be derailed in the past. If you still want to work on the same goal as last year then re-word it, making it more specific.

Lean on the people around you to help you stay focused. Whether its co-workers, spouses, or friends, we need those around us to support us and motivate us. Share your goals with those around you.

It takes approximately 2 months to form a new habit. If life gets in the way, get back up, dust yourself off and start again. Resolutions don’t have to be all or nothing. Be forgiving to yourself. Life happens and one of the things we have to learn in order to accomplish hard things is the ability to do a little self-reflection about what went wrong and how do we fix it? You can also try tacking a new goal onto something you already do to help it become a habit. For example, during a morning or night routine try putting the new goal in during those already established routines.

My 2024 goal in the Cottonwood District is to focus on giving everyone in our community an opportunity to be active. The benefits to physical and mental health are numerous with even small amounts of activity. No matter how sedentary you have been, we have classes that will help you become more active. Stay Strong, Stay Healthy will begin on January 16, 2024. Walk Kansas will begin in March for people to form teams and stay active. Walk with Ease, is an Arthritis Foundation program, and is aimed at helping people stay active with chronic disease. All the classes are laid back, easy to access, and you can start where you are at. Come join us, you will not be disappointed. These classes are well researched to provide numerous benefits. If you have any questions, please get ahold of me! I look forward to meeting you in 2024!

<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>Happy 2024! Rolling over the calendar is always exciting to me. I love a fresh, new year for new ideas, new planning, and new things to try. Do you make New Year’s Resolutions? I have planned resolutions as long as I can remember. Many people make commitments to be healthier, but then by February those commitments fall by the wayside when “life happens!” What are some things you can do to keep from losing your focus? Here are some tips:1. Be PickyChoosing too many goals can be overwhelming which can cause us to throw our hands up and quit. Pick one to two things you’d like to focus on and go full in.2. PlanWhat’s the old saying? “When you fail to plan, you plan to fail.” Research what you want to do, how long will it take, what support or information do you need to reach your goal?3. Specific goalsWrite goals that are specific rather than vague. Something like “exercise more” or “eat more veggies” can be too vague to really measure, instead be more detailed. A more specific resolution would be, I will walk 20 minutes 3 times a week. An example of a specific nutrition goal would be “I will eat a serving of fruit with breakfast and a serving of vegetables with lunch and dinner.” Both of those are measurable goals you can check off your list and will give you a dopamine boost that will leave you feeling accomplished.4. Choose Something NewDon’t choose the same goal you have in the past and failed at. This sets you up for the same pitfalls that caused you to be derailed in the past. If you still want to work on the same goal as last year then re-word it, making it more specific.5. Accountability PartnersLean on the people around you to help you stay focused. Whether its co-workers, spouses, or friends, we need those around us to support us and motivate us. Share your goals with those around you.6. Time to Become a HabitIt takes approximately 2 months to form a new habit. If life gets in the way, get back up, dust yourself off and start again. Resolutions don’t have to be all or nothing. Be forgiving to yourself. Life happens and one of the things we have to learn in order to accomplish hard things is the ability to do a little self-reflection about what went wrong and how do we fix it? You can also try tacking a new goal onto something you already do to help it become a habit. For example, during a morning or night routine try putting the new goal in during those already established routines.My 2024 goal in the Cottonwood District is to focus on giving everyone in our community an opportunity to be active. The benefits to physical and mental health are numerous with even small amounts of activity. No matter how sedentary you have been, we have classes that will help you become more active. Stay Strong, Stay Healthy will begin on January 16, 2024. Walk Kansas will begin in March for people to form teams and stay active. Walk with Ease, is an Arthritis Foundation program, and is aimed at helping people stay active with chronic disease. All the classes are laid back, easy to access, and you can start where you are at. Come join us, you will not be disappointed. These classes are well researched to provide numerous benefits. If you have any questions, please get ahold of me! I look forward to meeting you in 2024!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: New year, new resolutions

Asking this question can reduce the risk of cancer for the whole family:

Radon is a radioactive, colorless, and odorless gas that occurs naturally in soil. Outdoors, radon levels are low because they are diluted. However, in our homes, radon levels can build up and increase our risk of developing lung cancer. Radon enters our homes from the soil through cracks in concrete floors and walls, floor drains, sump pits, etc. If the concentration of radon is increased, your family may be at risk.

The Surgeon General warns that radon is the second leading cause of lung cancer behind smoking, and it is the #1 cause of lung cancer in Kansas for nonsmokers. When you breathe in radon, it gets trapped in your lung tissue and gives off radiation that damages cells. Over time, this compound effect can cause lung cancer.

Homes with high radon levels have been found in every state, and radon levels can vary greatly in each home. In fact, your neighbor’s level can be very different from your own home’s level. According to the KDHE Kansas radon map, the average radon level is at least 4.6 pCi/ L which leads to 1 in 4 Kansas homes having high radon levels. Barton and Ellis Counties are both in the red with averages of 4.0 pCi/L or more.

The good news is that testing your home for radon is simple and affordable. Short-term radon kits are available in both the Hays and Great Bend extension offices for $7.50 or you can order online from Kansas State University at: https://sosradon.org/purchase-kits

The cost of a kit is a small price to pay for the peace of mind to ensure your home has safe radon levels. Get your kit in Hays at 601 Main St. or in Great Bend at 3007 10th St.

<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>Asking this question can reduce the risk of cancer for the whole family:“Have I tested our home for radon?”Radon is a radioactive, colorless, and odorless gas that occurs naturally in soil. Outdoors, radon levels are low because they are diluted. However, in our homes, radon levels can build up and increase our risk of developing lung cancer. Radon enters our homes from the soil through cracks in concrete floors and walls, floor drains, sump pits, etc. If the concentration of radon is increased, your family may be at risk.The Surgeon General warns that radon is the second leading cause of lung cancer behind smoking, and it is the #1 cause of lung cancer in Kansas for nonsmokers. When you breathe in radon, it gets trapped in your lung tissue and gives off radiation that damages cells. Over time, this compound effect can cause lung cancer.Homes with high radon levels have been found in every state, and radon levels can vary greatly in each home. In fact, your neighbor’s level can be very different from your own home’s level. According to the KDHE Kansas radon map, the average radon level is at least 4.6 pCi/ L which leads to 1 in 4 Kansas homes having high radon levels. Barton and Ellis Counties are both in the red with averages of 4.0 pCi/L or more.The good news is that testing your home for radon is simple and affordable. Short-term radon kits are available in both the Hays and Great Bend extension offices for $7.50 or you can order online from Kansas State University at: https://sosradon.org/purchase-kitsThe cost of a kit is a small price to pay for the peace of mind to ensure your home has safe radon levels. Get your kit in Hays at 601 Main St. or in Great Bend at 3007 10th St.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: January - Kansas Radon Action Month

It is hard to prepare for extreme winter weather when December in Kansas may be one of the warmest on record. However, variability seems to be a characteristic of our weather lately and a drop in temperature with or without above normal precipitation could create some very stressful conditions for livestock. Animals adapt to colder weather as we go through the fall into winter, but if there is an abrupt change, without acclimation, the stress is compounded. Planning ahead can lessen some of the challenges.

Many of us are all too aware of the impact wind has on what it takes to keep warm in the winter. Wind speed along with temperature, humidity, and solar radiation have been combined into an animal comfort index that can be used to classify the level of weather-related stress for cattle. The K-State Mesonet now provides both current conditions and a 7-day forecast of the&nbsp;<a href="https://mesonet.k-state.edu/agriculture/animal/" target="_blank">Animal Comfort Index</a>&nbsp;that producers can use for planning.

During extreme cold, cattle need more energy just to maintain body heat. Windbreaks are a key tool in helping livestock cope with cold stress and reduce the amount of energy, and in effect cost, to maintain weight. Some of the best windbreaks are multiple rows of established trees, but they take years to develop and serve a fixed location. If building a portable windbreak or a windbreak fence, the most effective for wind protection is 75 to 80% solid to reduce wind speed but prevent snow drifting. An opening of 4 to 6” at the base will promote drying and drainage. The science and concepts of windbreaks are well established and are covered in greater detail in the links at the end of this article.

Bedding is another tool to help livestock manage cold stress. Bedding provides insulation from mud and frozen ground and helps keep cattle clean. Shelter and bedded areas only calves can access will help young calves better cope with the winter weather. Bulls can be overlooked during the winter months however frostbite of the scrotum can cause anywhere from short-term to permanent damage to sperm production. Windbreaks and bedding are great tools to protect your investment in bulls and their genetics.

Drought has impacted forage availability in parts of the state and may make it harder to find sources of bedding. If needed, unrolling large round bales of good quality feed can do double duty as feed and bedding for a short-term solution. Feedlot calves that received bedding (4 lbs per head per day) during a particularly cold January gained 3.33 lbs per day compared to 2.25 lbs/day for un-bedded calves. For young or already stressed calves, bedding may minimize negative health impacts from the combined stressors.

When cold stress occurs, feeding cattle late in the day can help cattle cope with night-time temperature declines as the heat of fermentation in the rumen will peak about 6 hours after consumption.

Cattle may move from grazing various crop residue fields to other sites during the winter months. It may be appropriate to stage some emergency feed supplies near these locations in case deep snow would prevent access to these areas for a time.

Planning in advance for extreme weather will minimize stress on livestock and people. Plan for the worst but hope for the best.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698681527025.jpeg" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>It is hard to prepare for extreme winter weather when December in Kansas may be one of the warmest on record. However, variability seems to be a characteristic of our weather lately and a drop in temperature with or without above normal precipitation could create some very stressful conditions for livestock. Animals adapt to colder weather as we go through the fall into winter, but if there is an abrupt change, without acclimation, the stress is compounded. Planning ahead can lessen some of the challenges.Many of us are all too aware of the impact wind has on what it takes to keep warm in the winter. Wind speed along with temperature, humidity, and solar radiation have been combined into an animal comfort index that can be used to classify the level of weather-related stress for cattle. The K-State Mesonet now provides both current conditions and a 7-day forecast of the&nbsp;<a href="https://mesonet.k-state.edu/agriculture/animal/" target="_blank">Animal Comfort Index</a>&nbsp;that producers can use for planning.During extreme cold, cattle need more energy just to maintain body heat. Windbreaks are a key tool in helping livestock cope with cold stress and reduce the amount of energy, and in effect cost, to maintain weight. Some of the best windbreaks are multiple rows of established trees, but they take years to develop and serve a fixed location. If building a portable windbreak or a windbreak fence, the most effective for wind protection is 75 to 80% solid to reduce wind speed but prevent snow drifting. An opening of 4 to 6” at the base will promote drying and drainage. The science and concepts of windbreaks are well established and are covered in greater detail in the links at the end of this article.Bedding is another tool to help livestock manage cold stress. Bedding provides insulation from mud and frozen ground and helps keep cattle clean. Shelter and bedded areas only calves can access will help young calves better cope with the winter weather. Bulls can be overlooked during the winter months however frostbite of the scrotum can cause anywhere from short-term to permanent damage to sperm production. Windbreaks and bedding are great tools to protect your investment in bulls and their genetics.Drought has impacted forage availability in parts of the state and may make it harder to find sources of bedding. If needed, unrolling large round bales of good quality feed can do double duty as feed and bedding for a short-term solution. Feedlot calves that received bedding (4 lbs per head per day) during a particularly cold January gained 3.33 lbs per day compared to 2.25 lbs/day for un-bedded calves. For young or already stressed calves, bedding may minimize negative health impacts from the combined stressors.When cold stress occurs, feeding cattle late in the day can help cattle cope with night-time temperature declines as the heat of fermentation in the rumen will peak about 6 hours after consumption.Cattle may move from grazing various crop residue fields to other sites during the winter months. It may be appropriate to stage some emergency feed supplies near these locations in case deep snow would prevent access to these areas for a time.Planning in advance for extreme weather will minimize stress on livestock and people. Plan for the worst but hope for the best.K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus in Manhattan.K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: Preparing livestock for the cold weather

We are only one week into the new year and it’s already a whirlwind of activity!

We started off with a training for our 4-H2O Ambassadors and an activity at the Hays Public Library. The 4-H2O Ambassadors are a group of youth across Barton and Ellis County with an interest in learning about water management, water conservation, and related water issues. They learn about these areas and to facilitate activities for public events. The ambassadors will meet again on January 20 at the Kansas Wetlands Education Center for their second training. We have five returning ambassadors and five new ones for 2024. I so appreciate watching their confidence and presentation skills grow throughout the year.

Next week begins one of my favorite partnerships with USD 428 in Great Bend Reads! I will have the opportunity to share a lesson related to their current book, “The Wild Robot” and a little about 4-H! It does make for a couple of crazy weeks but I very much appreciate the interaction with students, teachers, and staff.

We are also in the final planning for 4-H Club Day which will be held on Sunday, February 4 at Ellinwood. 4-H Club Day is an opportunity for 4-H youth to present a demonstration or illustrated talk, a musical selection, practice their extemporaneous speaking, or work together as a club for a skit or model meeting. The public is invited to watch these young people compete and receive feedback from a judge.

Speaking of judges, we are already working at scheduling judges for the county fairs! I know it seems a long way off but July schedules fill up fast and we like to rotate through some of the best qualified judges available. If you have interest in serving as a judge for another county, please let me know and I’ll provide you with more information. We would love to have volunteers for fair superintendents and in many other roles also!

4-H members are already hard at work setting project goals, planning learning activities and events, and practicing their projects. If you know a 4-H member, ask them about their favorite project or one of their project goals for this year.

Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call Cottonwood Extension District – Barton Office at 620-793-1910.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="written by: Michelle Beran - Cottonwood Extension District" />
 <figcaption>written by: Michelle Beran - Cottonwood Extension District</figcaption>
 </figure>We are only one week into the new year and it’s already a whirlwind of activity!We started off with a training for our 4-H2O Ambassadors and an activity at the Hays Public Library. The 4-H2O Ambassadors are a group of youth across Barton and Ellis County with an interest in learning about water management, water conservation, and related water issues. They learn about these areas and to facilitate activities for public events. The ambassadors will meet again on January 20 at the Kansas Wetlands Education Center for their second training. We have five returning ambassadors and five new ones for 2024. I so appreciate watching their confidence and presentation skills grow throughout the year.Next week begins one of my favorite partnerships with USD 428 in Great Bend Reads! I will have the opportunity to share a lesson related to their current book, “The Wild Robot” and a little about 4-H! It does make for a couple of crazy weeks but I very much appreciate the interaction with students, teachers, and staff.We are also in the final planning for 4-H Club Day which will be held on Sunday, February 4 at Ellinwood. 4-H Club Day is an opportunity for 4-H youth to present a demonstration or illustrated talk, a musical selection, practice their extemporaneous speaking, or work together as a club for a skit or model meeting. The public is invited to watch these young people compete and receive feedback from a judge.Speaking of judges, we are already working at scheduling judges for the county fairs! I know it seems a long way off but July schedules fill up fast and we like to rotate through some of the best qualified judges available. If you have interest in serving as a judge for another county, please let me know and I’ll provide you with more information. We would love to have volunteers for fair superintendents and in many other roles also!4-H members are already hard at work setting project goals, planning learning activities and events, and practicing their projects. If you know a 4-H member, ask them about their favorite project or one of their project goals for this year.Keep learning. Keep showing grace and kindness.Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call Cottonwood Extension District – Barton Office at 620-793-1910.

BERAN: New Year activities

The Kansas Agricultural Experiment Station fertilizer reports include preliminary results of research conducted on fertilizer use and management practices for crops in Kansas. These studies are conducted across the state, varying from year to year. In this report, research was conducted in Barton, Brown, Clay, Dickinson, Ellis, Franklin, Gove, Jefferson, Jewell, Logan, McPherson, Mitchell, Reno, Republic, Riley, Saline, and Shawnee counties. The research reports included in the 2023 issue are listed below.

· Nitrogen and Phosphorus Rates’ Impact on Different Varieties of Alfalfa in Central Kansas

· Assessing the Impact of the 4R Nutrient Management on Nitrogen Use Efficiency in Corn

· Evaluating the Impact of Long-Term Phosphorus Placement on Corn and Soybean Rotation under Minimum Tillage System

· Could the Use of Nitrification Inhibitor Optimize the Nitrogen Use Efficiency of Corn Production?

· Corn and Soybean Yield as Affected by Cover Crop and Phosphorus Fertilizer Management

· Evaluation of Plant Tissue Analysis to Assess Phosphorus Nutritional Status for Corn and Soybean

· Chloride Fertilization’s Impacts on Kansas Winter Wheat Grain Yield During 2021-2022

· Field Evaluations of Nitrogen-Fixing Products in Grain Sorghum

· Assessing Corn Response to Cover Crops and Nitrogen Fertilization in a No-Till, Three-Year Rotation in Northeast Kansas

· 2022 Fertilizer Station Weather Report To access the Fertilizer Research Report for 2023, https://newprairiepress.org/kaesrr/vol9/iss8/

Cover Your Acres Winter Conference – Jan. 17 &amp; 18

The January 10th early bird registration is quickly approaching for Cover Your Acres (CYA) in Oberlin, KS. It is a producer-driven meeting focused on new ideas and research-based updates in crop production in northwest Kansas and the Central High Plains region. The same programs will be offered both days of the conference. Beginning at 8:30 a.m. and concluding at 5:00 p.m. To register or see the conference details go to www.northwest.ksu.edu/coveryouracres For question call 785-462-6281.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="written by: Stacy Campbell - Cottonwood Extension District" />
 <figcaption>written by: Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>The Kansas Agricultural Experiment Station fertilizer reports include preliminary results of research conducted on fertilizer use and management practices for crops in Kansas. These studies are conducted across the state, varying from year to year. In this report, research was conducted in Barton, Brown, Clay, Dickinson, Ellis, Franklin, Gove, Jefferson, Jewell, Logan, McPherson, Mitchell, Reno, Republic, Riley, Saline, and Shawnee counties. The research reports included in the 2023 issue are listed below.· Nitrogen and Phosphorus Rates’ Impact on Different Varieties of Alfalfa in Central Kansas· Assessing the Impact of the 4R Nutrient Management on Nitrogen Use Efficiency in Corn· Evaluating the Impact of Long-Term Phosphorus Placement on Corn and Soybean Rotation under Minimum Tillage System· Could the Use of Nitrification Inhibitor Optimize the Nitrogen Use Efficiency of Corn Production?· Corn and Soybean Yield as Affected by Cover Crop and Phosphorus Fertilizer Management· Evaluation of Plant Tissue Analysis to Assess Phosphorus Nutritional Status for Corn and Soybean· Chloride Fertilization’s Impacts on Kansas Winter Wheat Grain Yield During 2021-2022· Field Evaluations of Nitrogen-Fixing Products in Grain Sorghum· Assessing Corn Response to Cover Crops and Nitrogen Fertilization in a No-Till, Three-Year Rotation in Northeast Kansas· 2022 Fertilizer Station Weather Report To access the Fertilizer Research Report for 2023, https://newprairiepress.org/kaesrr/vol9/iss8/Cover Your Acres Winter Conference – Jan. 17 &amp; 18The January 10th early bird registration is quickly approaching for Cover Your Acres (CYA) in Oberlin, KS. It is a producer-driven meeting focused on new ideas and research-based updates in crop production in northwest Kansas and the Central High Plains region. The same programs will be offered both days of the conference. Beginning at 8:30 a.m. and concluding at 5:00 p.m. To register or see the conference details go to www.northwest.ksu.edu/coveryouracres For question call 785-462-6281.

CAMPBELL: K-State Fertilizer research report – available online

As 2024 is now officially underway, The Cottonwood District is hitting the ground running with some programs in the area for producers. We have a little bit of everything gong on in Ag to start off the year right. If you would like to register for anything, or have questions about the programs, please contact us at either office. Great Bend: 620-793-1910 or Hays 785-628-9430.

Cow-calf Clinic, Jan. 10 Kansas State University beef extension specialists and agents will host a cow-calf production clinic January 10th at the Ellis County Extension office located at 601 Main St in Hays.

The clinic is scheduled from 10 a.m. to 2:30 p.m. and will focus on “Navigating Opportunities and Risks: Production and Forage Considerations,” with discussion on local conditions encountered by cow-calf producers.

The clinics will also include interactive polls, forage sampling in a drought year, implications of -forage sampling and presentation by K-State agricultural economist Jenny Ifft, who will discuss making dollars and cents of risk management tools.

There will be a $10 cost payable at the door and a meal will be provided. RSVP by Jan. 8th for a meal count by calling 785-628-9430 or emailing Theresa Meis at tam3@ksu.edu.

Cover Your Acres Winter Conference, Jan. 16-17, Oberlin K-State Research and Extension will host the 21st annual Cover Your Acres Winter Conference for crop producers and consultants on January 16 and 17.

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

The same programs will be offered on both days of the conference. Participants attending both days will find catching most or all of the programs easier. The sessions are followed by a social on Tuesday evening, where attendees can visit with industry representatives and conference speakers while enjoying appetizers.

Online registration is open. To view the conference details, registration, &amp; lodging accommodations, www.northwest.ksu.edu/coveryouracres. For questions, call 785-462-6281.

Agricultural Producers Meeting Extension agents Clint Laflin and Alicia Boor will host a joint extension program in Ellsworth, Kans. on Thursday Jan. 18, 2023. Topics covered include financial budgeting, understanding interest rate trends, risk management insurance options, and farm family transitions.

Experts from local banks, the Kansas Farm Management Association, and Kansas State Research and Extension will serve as speakers, and be on hand to answer attendee questions.

Registration cost is $10 payable at the door by cash or check. The event will take place at the Ellsworth Health and Recreation Center: 221 West Douglas Ave, Ellsworth, KS 67439. Registration begins at 9:00 a.m. with coffee and doughnuts provided, followed by our first speaker. The event will conclude by 3 p.m.

An RSVP is requested by Friday, Jan. 12 to give organizers an accurate count for our catered lunch provided to attendees. To register please email or call Midway District Livestock Agent, Clint Laflin, at cllaflin@ksu.edu, or 785-483-3157.

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>As 2024 is now officially underway, The Cottonwood District is hitting the ground running with some programs in the area for producers. We have a little bit of everything gong on in Ag to start off the year right. If you would like to register for anything, or have questions about the programs, please contact us at either office. Great Bend: 620-793-1910 or Hays 785-628-9430.Cow-calf Clinic, Jan. 10 Kansas State University beef extension specialists and agents will host a cow-calf production clinic January 10th at the Ellis County Extension office located at 601 Main St in Hays.The clinic is scheduled from 10 a.m. to 2:30 p.m. and will focus on “Navigating Opportunities and Risks: Production and Forage Considerations,” with discussion on local conditions encountered by cow-calf producers.The clinics will also include interactive polls, forage sampling in a drought year, implications of -forage sampling and presentation by K-State agricultural economist Jenny Ifft, who will discuss making dollars and cents of risk management tools.There will be a $10 cost payable at the door and a meal will be provided. RSVP by Jan. 8th for a meal count by calling 785-628-9430 or emailing Theresa Meis at tam3@ksu.edu.Cover Your Acres Winter Conference, Jan. 16-17, Oberlin K-State Research and Extension will host the 21st annual Cover Your Acres Winter Conference for crop producers and consultants on January 16 and 17.Cover Your Acres is a producer-driven meeting focused on new ideas and research-based updates in crop production in northwest Kansas and the Central High Plains region.The same programs will be offered on both days of the conference. Participants attending both days will find catching most or all of the programs easier. The sessions are followed by a social on Tuesday evening, where attendees can visit with industry representatives and conference speakers while enjoying appetizers.Online registration is open. To view the conference details, registration, &amp; lodging accommodations, www.northwest.ksu.edu/coveryouracres. For questions, call 785-462-6281.Agricultural Producers Meeting Extension agents Clint Laflin and Alicia Boor will host a joint extension program in Ellsworth, Kans. on Thursday Jan. 18, 2023. Topics covered include financial budgeting, understanding interest rate trends, risk management insurance options, and farm family transitions.Experts from local banks, the Kansas Farm Management Association, and Kansas State Research and Extension will serve as speakers, and be on hand to answer attendee questions.Registration cost is $10 payable at the door by cash or check. The event will take place at the Ellsworth Health and Recreation Center: 221 West Douglas Ave, Ellsworth, KS 67439. Registration begins at 9:00 a.m. with coffee and doughnuts provided, followed by our first speaker. The event will conclude by 3 p.m.An RSVP is requested by Friday, Jan. 12 to give organizers an accurate count for our catered lunch provided to attendees. To register please email or call Midway District Livestock Agent, Clint Laflin, at cllaflin@ksu.edu, or 785-483-3157.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910.K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: January programs for area producers

This January will kick off K-State Extension’s Living Well Wednesday Series on Jan. 10 from 12:10 to 1 p.m. Family and Community Wellness Extension agents and specialists facilitate these educational webinars, and this series will focus on women's health.

The Jan. 10 session is titled, ‘Sleep is a Superpower’ because a lot happens while you are sleeping. Inadequate sleep directly affects our relationships, life expectancy, libido, cardiovascular health, immune system, and it contributes to weight gain. Learn how to leverage this superpower for better health during the webinar. Michelle Lane, the Senior Director of Community Wellness and Corporate Health at North Kansas City Hospital, will be presenting on this topic.

On Feb. 14, we will learn about Women’s Health and Functional Medicine. Women often take care of everyone else before prioritizing their own health. This leads to sleep deprivation, poor eating habits, gut issues, and increased stress which in turn can cause a compromised immune system and other health issues. During this webinar, we’ll look at common root causes of illness in women including the impact that trauma and ACE’s have on well-being. Join us for this informative webinar presented by Joleen Zivnuska, Women's Health Nurse Practitioner in Wichita, KS.

The last session on March 13, we will talk about Navigating Diets, Supplements, and Women’s Health. With so much information on health, it’s hard to know what is true. This session will cover keys to a healthy and balanced diet, discuss how/when to use supplements, and explore wellness tips for women. Learn if medications that facilitate weight loss work for long-term wellness during this informative webinar. Join us and bring your questions as Priscilla

Brenes, State Extension Specialist in the Department of Food, Nutrition, Dietetics, and Health shares her expertise.

Each webinar is the on the second Wednesday of the month from 12:10 to 1 p.m. All Living Well Wednesday webinars are recorded and posted on the K-State Extension Wellness Wednesday Website, but make sure to register online to attend live or to receive a link to the recording and information. https://bit.ly/47WAPoN

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="

written by: Karissa Winkel - Cottonwood Extension District" />
 <figcaption>

written by: Karissa Winkel - Cottonwood Extension District</figcaption>
 </figure>This January will kick off K-State Extension’s Living Well Wednesday Series on Jan. 10 from 12:10 to 1 p.m. Family and Community Wellness Extension agents and specialists facilitate these educational webinars, and this series will focus on women's health.The Jan. 10 session is titled, ‘Sleep is a Superpower’ because a lot happens while you are sleeping. Inadequate sleep directly affects our relationships, life expectancy, libido, cardiovascular health, immune system, and it contributes to weight gain. Learn how to leverage this superpower for better health during the webinar. Michelle Lane, the Senior Director of Community Wellness and Corporate Health at North Kansas City Hospital, will be presenting on this topic.On Feb. 14, we will learn about Women’s Health and Functional Medicine. Women often take care of everyone else before prioritizing their own health. This leads to sleep deprivation, poor eating habits, gut issues, and increased stress which in turn can cause a compromised immune system and other health issues. During this webinar, we’ll look at common root causes of illness in women including the impact that trauma and ACE’s have on well-being. Join us for this informative webinar presented by Joleen Zivnuska, Women's Health Nurse Practitioner in Wichita, KS.The last session on March 13, we will talk about Navigating Diets, Supplements, and Women’s Health. With so much information on health, it’s hard to know what is true. This session will cover keys to a healthy and balanced diet, discuss how/when to use supplements, and explore wellness tips for women. Learn if medications that facilitate weight loss work for long-term wellness during this informative webinar. Join us and bring your questions as PriscillaBrenes, State Extension Specialist in the Department of Food, Nutrition, Dietetics, and Health shares her expertise.Each webinar is the on the second Wednesday of the month from 12:10 to 1 p.m. All Living Well Wednesday webinars are recorded and posted on the K-State Extension Wellness Wednesday Website, but make sure to register online to attend live or to receive a link to the recording and information. https://bit.ly/47WAPoNKarissa 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: Women's Health - Living Well Wednesday series

Kansas State University veterinarian Gregg Hanzlicek said being prepared ahead of calving season is the best way for producers to assure they will bring home the newborn calves successfully.&nbsp;

“We're approaching the end of the second trimester and moving into the third trimester which means the metabolic demands of that cow or heifer are going to increase tremendously,” Hanzlicek said.A key to having a successful calving and production season is for cows and heifers to be in the appropriate body condition, which according to Hanzlicek is a score of 5-7. He said he has seen many cattle in the 3-4 range in the past few months.&nbsp;

“We’re far enough away from calving that we can add condition to these cows and heifers without (creating) an economic burden,” he said. “It really comes down to having a formulated ration that is balanced for protein and energy.”For those wanting to add scour vaccines to their prevention program, “it’s time to decide what vaccine they are going to use,” Hanzlicek said. “Look at the label and schedule on the calendar when they need to start vaccinating the cows and heifers.”Hanzlicek said heifers will require two doses of the scours vaccine, while cows need one. The timing of those vaccines is “very, very important,” he said.Also, Hanzlicek recommends establishing a clean calving area to help reduce the risk of scours. “There’s two major risk factors for scours,” he said. “One is the lack of colostrum consumption. The other is a contaminated environment that the babies are born into.”Hanzlicek recommends having a location to move the pairs off the calving area to keep the calving facility less contaminated with the scour organisms.Getting the calf here safely is another factor to consider, "Most operations are going to have to help at least one animal during the calving season,” Hanzlicek said. The last national survey indicated that 1 of every 100 heifers and 2 of every 100 adult cows will need assistance.Being prepared to pull a calf is important. Hanzlicek said producers should have the following items on hand:&nbsp;

Intervening at an appropriate time is important. “If we intervene too early and the cow or heifer is not dilated, we can injure the tissues and hurt the calf,” Hanzlicek said. “If we intervene too late, a lot of times that’s when we end up with stillborn calves.”According to Hanzlicek, once a cow has reached the second stage of labor, they should give birth within 30 minutes. A heifer should calve within an hour. Second stage labor is when the heifer or cow can be observed experiencing uterine contractions, or the water-bag or calf’s feet are visible.If assistance from the producer is needed, and they are unable to extract the calf within 15 minutes, then help – either a veterinarian or someone with more experience -- should be called.Following calving, the calf should be up and nursing within two hours, Hanzlicek said. If not, a colostrum replacer can be given to help get the calf started.&nbsp;

“Colostrum-based powders are the best way to go, and I would recommend that every producer have one or two bags of powder replacer on hand during the calving season,” Hanzlicek said.&nbsp;

<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>Kansas State University veterinarian Gregg Hanzlicek said being prepared ahead of calving season is the best way for producers to assure they will bring home the newborn calves successfully.&nbsp;“We're approaching the end of the second trimester and moving into the third trimester which means the metabolic demands of that cow or heifer are going to increase tremendously,” Hanzlicek said.A key to having a successful calving and production season is for cows and heifers to be in the appropriate body condition, which according to Hanzlicek is a score of 5-7. He said he has seen many cattle in the 3-4 range in the past few months.&nbsp;“We’re far enough away from calving that we can add condition to these cows and heifers without (creating) an economic burden,” he said. “It really comes down to having a formulated ration that is balanced for protein and energy.”For those wanting to add scour vaccines to their prevention program, “it’s time to decide what vaccine they are going to use,” Hanzlicek said. “Look at the label and schedule on the calendar when they need to start vaccinating the cows and heifers.”Hanzlicek said heifers will require two doses of the scours vaccine, while cows need one. The timing of those vaccines is “very, very important,” he said.Also, Hanzlicek recommends establishing a clean calving area to help reduce the risk of scours. “There’s two major risk factors for scours,” he said. “One is the lack of colostrum consumption. The other is a contaminated environment that the babies are born into.”Hanzlicek recommends having a location to move the pairs off the calving area to keep the calving facility less contaminated with the scour organisms.Getting the calf here safely is another factor to consider, "Most operations are going to have to help at least one animal during the calving season,” Hanzlicek said. The last national survey indicated that 1 of every 100 heifers and 2 of every 100 adult cows will need assistance.Being prepared to pull a calf is important. Hanzlicek said producers should have the following items on hand:&nbsp;<ul>
 <li>Clean straps or chains.&nbsp;</li><li>OB sleeves.&nbsp;</li><li>Lube.&nbsp;</li><li>Working calf pullers.&nbsp;</li><li>Veterinarian's phone number.&nbsp;</li>
 </ul>Intervening at an appropriate time is important. “If we intervene too early and the cow or heifer is not dilated, we can injure the tissues and hurt the calf,” Hanzlicek said. “If we intervene too late, a lot of times that’s when we end up with stillborn calves.”According to Hanzlicek, once a cow has reached the second stage of labor, they should give birth within 30 minutes. A heifer should calve within an hour. Second stage labor is when the heifer or cow can be observed experiencing uterine contractions, or the water-bag or calf’s feet are visible.If assistance from the producer is needed, and they are unable to extract the calf within 15 minutes, then help – either a veterinarian or someone with more experience -- should be called.Following calving, the calf should be up and nursing within two hours, Hanzlicek said. If not, a colostrum replacer can be given to help get the calf started.&nbsp;“Colostrum-based powders are the best way to go, and I would recommend that every producer have one or two bags of powder replacer on hand during the calving season,” Hanzlicek said.&nbsp;K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus in Manhattan.K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: Being prepared for calving season

By MIKE COURSON Great Bend Post

Another Christmas has come and gone and the tree served its purpose well. Discarded Christmas trees can still be put to use. Alicia Boor, agriculture and natural resources agent in the Cottonwood District for K-State Research and Extension, said sinking the trees in a pond can be beneficial for wildlife.

"As things grow around it, it makes a really good fish habitat," she said. "It will protect smaller fish and give them places to hide away from the larger predators. The larger fish are drawn to it because of the shade and the presence of the smaller fish. It really improves their habitats and gives them more spots for both the predator and prey."

After removing all decorations, tie a cinderblock to the base of the tree using a short, stout rope to assist with the sinking. Obtain permission from any relevant landowners before discarding the tree this way. Trees can also be cut and left to dry for a few weeks for firewood.

"It's probably a better outdoor firewood for a firepit or something like that because the resin pockets inside conifers do tend to create little mini explosions," said Boor. "You can use it inside, just be very careful and have your eye on the fire. It makes it really entertaining to be able to watch the fire pop."

Trees can also be tied to the corner of a backyard deck or nearby tree to provide a habitat for birds and block the wind. Clipped branches can be used as insulation and mulch for other plants like roses. 

<figure>
 <img src="https://media.eaglewebservices.com/public/2020/12/1609258939475.png" alt="" />
 <figcaption></figcaption>
 </figure>By MIKE COURSON Great Bend PostAnother Christmas has come and gone and the tree served its purpose well. Discarded Christmas trees can still be put to use. Alicia Boor, agriculture and natural resources agent in the Cottonwood District for K-State Research and Extension, said sinking the trees in a pond can be beneficial for wildlife."As things grow around it, it makes a really good fish habitat," she said. "It will protect smaller fish and give them places to hide away from the larger predators. The larger fish are drawn to it because of the shade and the presence of the smaller fish. It really improves their habitats and gives them more spots for both the predator and prey."After removing all decorations, tie a cinderblock to the base of the tree using a short, stout rope to assist with the sinking. Obtain permission from any relevant landowners before discarding the tree this way. Trees can also be cut and left to dry for a few weeks for firewood."It's probably a better outdoor firewood for a firepit or something like that because the resin pockets inside conifers do tend to create little mini explosions," said Boor. "You can use it inside, just be very careful and have your eye on the fire. It makes it really entertaining to be able to watch the fire pop."Trees can also be tied to the corner of a backyard deck or nearby tree to provide a habitat for birds and block the wind. Clipped branches can be used as insulation and mulch for other plants like roses.

Christmas trees can still have purpose after the holiday season

If you’ve ever read George Carlin’s views on aging, you know that our perspective on getting older changes throughout life. As kids, we were always thinking of our age in fractions, excited to be a year older. By the time we hit 35, some of us might stretch the truth and fib that we are a couple of years younger than what the birth certificate clearly states. But a funny thing happens once a person turns 100. We start counting in fractions again, proud of how far we have come.

What if we always viewed our age as something to be proud of? With age comes experience, wisdom, and clear priorities. Through time, all of these things ultimately mold us into the person we are today. So instead of reminiscing on who we used to be, what if we were appreciative of how far we have come?

This is what Wellness Wednesdays will be about- embracing aging and learning how to do it well. This January will kick off the monthly series at the Great Bend Senior Center at 11 a.m. You can catch me here the first Wednesday of each month sharing information related to healthy aging, nutrition, physical activity, Medicare guidance, and more. Each lesson will be laid back and interactive. Occasionally, I will bring a healthy treat to sample and you’ll get the recipe to try it on your own. You’ll also be sure to take away new information and get the chance to socialize.

Our first session on Jan. 3, we will talk all about perspective. The connection between the mind and body is strong. An overall, positive attitude affects happiness, health, and well-being. Similar to physical activity and eating well, our outlook on life can affect our life expectancy and quality of life! Research continues to explore the effects of optimism on health. These include:

· Better psychological and physical wellbeing

· Reduced risk of death from cardiovascular disease

· Better coping skills during hardship and times of stress

It’s amazing how mental health and physical health are so closely related. To learn more about this connection, and how to practice healthy habits that improve optimism, join me on Jan. 3 at the Great Bend Senior Center from 11 to 11:45 a.m. right before you grab lunch.

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1697546908793.jpeg" alt="

written by: Karissa Winkel - Cottonwood Extension District" />
 <figcaption>

written by: Karissa Winkel - Cottonwood Extension District</figcaption>
 </figure>If you’ve ever read George Carlin’s views on aging, you know that our perspective on getting older changes throughout life. As kids, we were always thinking of our age in fractions, excited to be a year older. By the time we hit 35, some of us might stretch the truth and fib that we are a couple of years younger than what the birth certificate clearly states. But a funny thing happens once a person turns 100. We start counting in fractions again, proud of how far we have come.What if we always viewed our age as something to be proud of? With age comes experience, wisdom, and clear priorities. Through time, all of these things ultimately mold us into the person we are today. So instead of reminiscing on who we used to be, what if we were appreciative of how far we have come?This is what Wellness Wednesdays will be about- embracing aging and learning how to do it well. This January will kick off the monthly series at the Great Bend Senior Center at 11 a.m. You can catch me here the first Wednesday of each month sharing information related to healthy aging, nutrition, physical activity, Medicare guidance, and more. Each lesson will be laid back and interactive. Occasionally, I will bring a healthy treat to sample and you’ll get the recipe to try it on your own. You’ll also be sure to take away new information and get the chance to socialize.Our first session on Jan. 3, we will talk all about perspective. The connection between the mind and body is strong. An overall, positive attitude affects happiness, health, and well-being. Similar to physical activity and eating well, our outlook on life can affect our life expectancy and quality of life! Research continues to explore the effects of optimism on health. These include:· Increased life span· Lower rates of depression· Greater resistance to the common cold· Better psychological and physical wellbeing· Reduced risk of death from cardiovascular disease· Better coping skills during hardship and times of stressIt’s amazing how mental health and physical health are so closely related. To learn more about this connection, and how to practice healthy habits that improve optimism, join me on Jan. 3 at the Great Bend Senior Center from 11 to 11:45 a.m. right before you grab lunch.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: Wellness Wednesdays coming in 2024

Refresh – Webster’s Dictionary defines refresh as to restore strength and animation, or to restore or maintain by renewing supply.

A book I am reading described busy times, and especially the holidays, as a singer trying to maintain a high note without a breath. I like this analogy as we can get caught in the busyness of any season and forget what it feels like to just stop and rest; to truly refresh.

In our 4-H world, many people don’t realize that the number of tasks, planning, and events are just as busy in October, November, and December as we are during the fair. It is very much trying to maintain that high note without a breath!

In the midst of holiday gatherings, community events, and family activities, I hope that each of you can set aside the lists and hurry to slow down and enjoy the people around you. A friend modeled this over the weekend; she had dozens of tasks on her to-do list but realized that one of her favorite musicals was on tv. She stopped and enjoyed a couple of hours getting caught up in the familiar songs and story. Yes, she still had lots to do but that break helped her to feel refreshed and ready to tackle her list in a different way.

Kids can absolutely help with many tasks on our list. Does it take a little longer? Possibly! But you may also be helping them learn important skills and building memories in ways that you can’t begin to imagine! Will they do it exactly as you would? Maybe not but keep the focus on their help and the learning process.

My own family does things a little differently than I do whether household tasks, yard work, or cooking and I have learned to just roll with it! My husband folds towels differently than I do; it doesn’t make it wrong and, at the end of the day, the towels are folded and put away!

Our offices will be closed from December 23 through January 1 as we also take time to rest and refresh! My holiday wish for each of you is a bit of time to refresh your own spirit and schedule.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668179445671.jpeg" alt="written by: Michelle Beran - Cottonwood Extension District" />
 <figcaption>written by: Michelle Beran - Cottonwood Extension District</figcaption>
 </figure>Refresh – Webster’s Dictionary defines refresh as to restore strength and animation, or to restore or maintain by renewing supply.A book I am reading described busy times, and especially the holidays, as a singer trying to maintain a high note without a breath. I like this analogy as we can get caught in the busyness of any season and forget what it feels like to just stop and rest; to truly refresh.In our 4-H world, many people don’t realize that the number of tasks, planning, and events are just as busy in October, November, and December as we are during the fair. It is very much trying to maintain that high note without a breath!In the midst of holiday gatherings, community events, and family activities, I hope that each of you can set aside the lists and hurry to slow down and enjoy the people around you. A friend modeled this over the weekend; she had dozens of tasks on her to-do list but realized that one of her favorite musicals was on tv. She stopped and enjoyed a couple of hours getting caught up in the familiar songs and story. Yes, she still had lots to do but that break helped her to feel refreshed and ready to tackle her list in a different way.Kids can absolutely help with many tasks on our list. Does it take a little longer? Possibly! But you may also be helping them learn important skills and building memories in ways that you can’t begin to imagine! Will they do it exactly as you would? Maybe not but keep the focus on their help and the learning process.My own family does things a little differently than I do whether household tasks, yard work, or cooking and I have learned to just roll with it! My husband folds towels differently than I do; it doesn’t make it wrong and, at the end of the day, the towels are folded and put away!Our offices will be closed from December 23 through January 1 as we also take time to rest and refresh! My holiday wish for each of you is a bit of time to refresh your own spirit and schedule.Keep learning. Keep showing grace and kindness.Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. For more information on this article or other 4-H Youth Development resources, email Michelle at&nbsp;<a href="mailto:mberan@ksu.edu">mberan@ksu.edu</a>&nbsp;or call Cottonwood Extension District – Barton Office at 620-793-1910.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: Remember to take time to refresh

Well over half of the farmland in Kansas is leased. The person who owns the land doesn’t farm it. As such, agricultural leases are very crucial to most producers. Additionally, many agricultural leases are oral agreements. There is no written and signed lease agreement, it’s word of mouth and a handshake. Roughly forty years ago about 90% of all ag leases were oral. It’s now a lower percentage of that, but there are still many oral leases. Kansas statutes recognize oral ag leases as legal and binding, but there are numerous stipulations that govern them.

All oral leases are annual leases that run from March 1 to March 1 and renew automatically unless they are properly terminated. For a lease to be properly terminated it must meet three requirements. First, the notice to terminate must be in writing. Furthermore, it must state that the termination date is March 1 and the notice must be in the tenant’s hands 30 days prior to March 1. Any attempt to terminate a lease that does not meet these three criteria is not legally binding and the lease continues for another year at the terms agreed upon for the previous year.

January is when many leases are renegotiated. It is important to get these negotiations wrapped up soon because if the tenant and landlord cannot agree on new terms, notice needs to be given 30 days prior to March 1st. Kansas statutes treat pasture or range land the same as crop land.

Written leases can state other dates and contain many other stipulations into use of the land. But with an oral lease, in the eyes of the law, the tenant has full control for the entire year of that land including hunting rights. Which are some of the reasons why Extension really encourages written leases!

There are some considerations and exceptions that I need to note. If wheat was already planted on the farmland at the time that proper notice of termination was given, the tenant still has the right to harvest that wheat. Cash rent will be paid as per the prior year’s lease or expenses and crop shared at the previously agreed upon terms. For those acres planted to wheat the lease ends when the crop is harvested. If a perennial forage crop such as alfalfa was planted last fall and a stand was established, then the landowner owes the tenant for all seed, fertilizer, etc., that was used to establish that perennial crop.

The other area that may cause some issues is in fields that will be planted to spring crops. Some of these fields may have already been fertilized this past fall after harvest. Some may even have had herbicides put on for early season weed control pre-plant. If the tenant has applied these inputs and then is terminated properly by the landlord, the landlord owes the tenant for the fertilizer and/or weed control in addition to standard application charges. For cash rent leases that would be the full amount of the inputs applied, for crop share leases it would be the share that the tenant has paid for.

Lastly to avoid terminating leases—communication is so vitally important for both parties to visit at least a few times a year. By doing this hopefully questions and concerns can be talked about and addressed before they become problems.

<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>Well over half of the farmland in Kansas is leased. The person who owns the land doesn’t farm it. As such, agricultural leases are very crucial to most producers. Additionally, many agricultural leases are oral agreements. There is no written and signed lease agreement, it’s word of mouth and a handshake. Roughly forty years ago about 90% of all ag leases were oral. It’s now a lower percentage of that, but there are still many oral leases. Kansas statutes recognize oral ag leases as legal and binding, but there are numerous stipulations that govern them.All oral leases are annual leases that run from March 1 to March 1 and renew automatically unless they are properly terminated. For a lease to be properly terminated it must meet three requirements. First, the notice to terminate must be in writing. Furthermore, it must state that the termination date is March 1 and the notice must be in the tenant’s hands 30 days prior to March 1. Any attempt to terminate a lease that does not meet these three criteria is not legally binding and the lease continues for another year at the terms agreed upon for the previous year.January is when many leases are renegotiated. It is important to get these negotiations wrapped up soon because if the tenant and landlord cannot agree on new terms, notice needs to be given 30 days prior to March 1st. Kansas statutes treat pasture or range land the same as crop land.Written leases can state other dates and contain many other stipulations into use of the land. But with an oral lease, in the eyes of the law, the tenant has full control for the entire year of that land including hunting rights. Which are some of the reasons why Extension really encourages written leases!There are some considerations and exceptions that I need to note. If wheat was already planted on the farmland at the time that proper notice of termination was given, the tenant still has the right to harvest that wheat. Cash rent will be paid as per the prior year’s lease or expenses and crop shared at the previously agreed upon terms. For those acres planted to wheat the lease ends when the crop is harvested. If a perennial forage crop such as alfalfa was planted last fall and a stand was established, then the landowner owes the tenant for all seed, fertilizer, etc., that was used to establish that perennial crop.The other area that may cause some issues is in fields that will be planted to spring crops. Some of these fields may have already been fertilized this past fall after harvest. Some may even have had herbicides put on for early season weed control pre-plant. If the tenant has applied these inputs and then is terminated properly by the landlord, the landlord owes the tenant for the fertilizer and/or weed control in addition to standard application charges. For cash rent leases that would be the full amount of the inputs applied, for crop share leases it would be the share that the tenant has paid for.Lastly to avoid terminating leases—communication is so vitally important for both parties to visit at least a few times a year. By doing this hopefully questions and concerns can be talked about and addressed before they become problems.For further information on leasing agricultural land go to www.agmanager.info click onto the Farm Management tab. Also, you can contact your local County or District Extension Office. The Cottonwood Extension Offices, Hays 785-628-9430 and Great Bend 620-793-1910.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.