For the purpose of this column, a weed is defined as a plant growing somewhere it is not wanted. For many gardeners, weeds are the downfall. Weeds create competition for nutrients and water. They can also restrict growth of desired plants by competing for space. The frustration with weeds leads some gardeners to turn to chemicals or give up on a garden plot altogether. 

Understanding weeds may be helpful in your gardening efforts. Just like our garden plants, weeds can be annuals, perennials or biennials. Annual weeds, including henbit and spurge, germinate each year and complete their life cycle in one growing season. Perennial weeds, such as clover and bindweed, live at least two years and often reproduce by seed with the help of wind, water, animals and other means of dispersal. 

We all know a child, or perhaps you were the child, who loves blowing dandelion heads and making wishes as the wind disperses the seeds. Perennial weeds can sometimes spread by cuttings of roots or other vegetative plant parts as well. This capability can make managing these weeds a challenge.&nbsp; 

Preventing weeds is the best management strategy. This includes using practices such as keeping the soil covered with a cover crop or mulch to prevent germination. Using drip irrigation to direct water to the desired plants rather than watering the entire garden area can also prevent weeds from germinating. 

Other prevention strategies include minimizing tillage. Deep tilling the garden damages the soil structure and brings weed seeds to the surface where conditions for germination are right. Occultation is the use of black tarps over the ground to kill weeds with the help of the sun. Depending on the persistence of the weeds this can take a couple weeks to months for successful eradication. 

Weeds that have already established in a garden are often most effectively and safely removed by hand pulling. Though there are a couple of herbicides home gardeners can use there are consequences of using this method, including risk of damaging vegetable crops due to overspray. 

Cultivating the top one to two inches of soil can remove annual and young perennial weeds. If done on a regular basis this can effectively control their growth. It is beneficial to knock out weeds before they are able to develop seeds to prevent reproduction. A single dandelion seed head has been reported to produce 150 to 200 seeds. (Something to remember next time you see the neighborhood child gathering stems in their yard!) 

Integrated Pest Management (IPM) includes controlling weeds in the landscape. Using a variety of practices listed above will give the most effective management.

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

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698681527025.jpeg" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>For the purpose of this column, a weed is defined as a plant growing somewhere it is not wanted. For many gardeners, weeds are the downfall. Weeds create competition for nutrients and water. They can also restrict growth of desired plants by competing for space. The frustration with weeds leads some gardeners to turn to chemicals or give up on a garden plot altogether. Understanding weeds may be helpful in your gardening efforts. Just like our garden plants, weeds can be annuals, perennials or biennials. Annual weeds, including henbit and spurge, germinate each year and complete their life cycle in one growing season. Perennial weeds, such as clover and bindweed, live at least two years and often reproduce by seed with the help of wind, water, animals and other means of dispersal. We all know a child, or perhaps you were the child, who loves blowing dandelion heads and making wishes as the wind disperses the seeds. Perennial weeds can sometimes spread by cuttings of roots or other vegetative plant parts as well. This capability can make managing these weeds a challenge.&nbsp; Preventing weeds is the best management strategy. This includes using practices such as keeping the soil covered with a cover crop or mulch to prevent germination. Using drip irrigation to direct water to the desired plants rather than watering the entire garden area can also prevent weeds from germinating. Other prevention strategies include minimizing tillage. Deep tilling the garden damages the soil structure and brings weed seeds to the surface where conditions for germination are right. Occultation is the use of black tarps over the ground to kill weeds with the help of the sun. Depending on the persistence of the weeds this can take a couple weeks to months for successful eradication. Weeds that have already established in a garden are often most effectively and safely removed by hand pulling. Though there are a couple of herbicides home gardeners can use there are consequences of using this method, including risk of damaging vegetable crops due to overspray. Cultivating the top one to two inches of soil can remove annual and young perennial weeds. If done on a regular basis this can effectively control their growth. It is beneficial to knock out weeds before they are able to develop seeds to prevent reproduction. A single dandelion seed head has been reported to produce 150 to 200 seeds. (Something to remember next time you see the neighborhood child gathering stems in their yard!) Integrated Pest Management (IPM) includes controlling weeds in the landscape. Using a variety of practices listed above will give the most effective management.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: Weeds - ready or not, here they come

Nearly a year ago, I made a professional leap that surprised a few people: shifting from 4-H Youth Development into the world of Family and Community Wellness. On paper, it may look like an unexpected turn. In practice, it has been a return to my roots.

Before Extension, I spent two decades in banking—years that shaped my passion for financial education, practical skills, and helping people build stability. That experience never left me. It simply waited for the right door to open.

As I settled into this new role, I found myself returning to the business and leadership books that guided me through earlier chapters of my career. Dr. Tim Elmore’s Habitudes, Mac Anderson and Tom Feltenstein’s Change is Good; You Go First, and Spencer Johnson’s classic Who Moved My Cheese? have all resurfaced on my desk. Who Moved My Cheese?, in particular, remains a favorite. Its simple story about navigating change still manages to hold up a mirror, reminding me that growth often begins with discomfort.

Extension’s mission across Kansas is, in many ways, about helping people “move their cheese.” Whether it’s leadership development through 4-H, horticulture and livestock resources for producers, or workshops that help families make informed decisions, Extension exists to provide research-based tools that improve lives and strengthen communities.

Family and Community Wellness expands that mission even further—supporting early childhood development, nutrition, aging, and financial well-being. It’s a wide-reaching umbrella, but at its heart is a simple goal: helping Kansans thrive.

The forward to Who Moved My Cheese? includes a poem by A.J. Cronin that captures this journey beautifully:

“Life is no straight and easy corridor… But always, if we have faith, A door will open for us… One that will ultimately prove good for us.”

I’m grateful for the door that opened for me. This past year has allowed me to work with college students on budgeting and career readiness, and with adults

navigating Medicare, financial planning, and everyday money decisions. Each conversation reinforces why this work matters—especially in rural communities where access to resources can make all the difference.

At the end of the day, what’s most important to me is helping our communities not just survive, but truly thrive. I’m thankful for the small part I get to play in that ongoing journey.

Keep learning. Keep showing grace and kindness!

Michelle Beran is a Family and Community Wellness Agent in the Cottonwood Extension District. For more information on this article or other K-State Extension resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.

All Kansas Extension education programs and materials are available to all individuals without discrimination on the basis of race, color, national origin, sex, age or disability.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668177490614.jpeg" alt="Michelle Beran is the Family and Community Wellness Agent in the Cottonwood Extension District. " />
 <figcaption>Michelle Beran is the Family and Community Wellness Agent in the Cottonwood Extension District. </figcaption>
 </figure>Nearly a year ago, I made a professional leap that surprised a few people: shifting from 4-H Youth Development into the world of Family and Community Wellness. On paper, it may look like an unexpected turn. In practice, it has been a return to my roots.Before Extension, I spent two decades in banking—years that shaped my passion for financial education, practical skills, and helping people build stability. That experience never left me. It simply waited for the right door to open.As I settled into this new role, I found myself returning to the business and leadership books that guided me through earlier chapters of my career. Dr. Tim Elmore’s Habitudes, Mac Anderson and Tom Feltenstein’s Change is Good; You Go First, and Spencer Johnson’s classic Who Moved My Cheese? have all resurfaced on my desk. Who Moved My Cheese?, in particular, remains a favorite. Its simple story about navigating change still manages to hold up a mirror, reminding me that growth often begins with discomfort.Extension’s mission across Kansas is, in many ways, about helping people “move their cheese.” Whether it’s leadership development through 4-H, horticulture and livestock resources for producers, or workshops that help families make informed decisions, Extension exists to provide research-based tools that improve lives and strengthen communities.Family and Community Wellness expands that mission even further—supporting early childhood development, nutrition, aging, and financial well-being. It’s a wide-reaching umbrella, but at its heart is a simple goal: helping Kansans thrive.The forward to Who Moved My Cheese? includes a poem by A.J. Cronin that captures this journey beautifully:“Life is no straight and easy corridor… But always, if we have faith, A door will open for us… One that will ultimately prove good for us.”I’m grateful for the door that opened for me. This past year has allowed me to work with college students on budgeting and career readiness, and with adultsnavigating Medicare, financial planning, and everyday money decisions. Each conversation reinforces why this work matters—especially in rural communities where access to resources can make all the difference.At the end of the day, what’s most important to me is helping our communities not just survive, but truly thrive. I’m thankful for the small part I get to play in that ongoing journey.Keep learning. Keep showing grace and kindness!Michelle Beran is a Family and Community Wellness Agent in the Cottonwood Extension District. For more information on this article or other K-State Extension resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.All Kansas Extension education programs and materials are available to all individuals without discrimination on the basis of race, color, national origin, sex, age or disability.

BERAN: A different role means a different perspective

By MIKE COURSON Great Bend Post

The average chicken egg takes about 21 days to hatch. The
gestation period for a house cat is approximately nine weeks. The plants around
Kansas, however, are a little less predictable. The average February temperature
in Kansas ranges between 25 and 45 degrees Fahrenheit. Alicia Boor, agriculture
and natural resources agent in the Cottonwood District for K-State Research and
Extension, said a stretch of days with highs in the 70s and even 80s could
impact plant life across the region.

“A lot of it has to do with soil temperature, so if we keep
having these nice, warm days, and the soil warms up, some of your early
flowering plants may start coming up and trying to bloom,” she said.

Those same plants may then be impacted again if another cold
snap hits. Thin-barked trees are also susceptible to temperature changes. The
warm sun, especially hitting the west side of the trees, can cause the trees to
begin moving sap. Damage may occur if temperatures drop and the sap freezes.

“If your tree is otherwise healthy, they can usually grow
with it and it will just be a long-standing scar on the tree because the tree
will close it off,” Boor said. “If your tree is already suffering from something
else – lack of water, insect damage, or anything like that – it could be
something that would cause it to have significant damage. It just really
depends on the situation.”

Other living things are less likely to be impacted by the
unusually high temperatures. Boor said insects in Kansas are well-adapted to
the changes. They may come above ground on the warmer days, then return below
ground to survive the cold.

“Snakes are the same way,” said Boor. “If you get a couple
days of really nice weather, you might see some snakes out sunning themselves,
but then they’ll go underground when it gets cold.”

<figure>
 <img src="https://media.eaglewebservices.com/public/2026/2/1771288378898.jpeg" alt="Certain flowers, like tulips, could come up early as temperatures around Central Kansas remain well above average for mid-February." />
 <figcaption>Certain flowers, like tulips, could come up early as temperatures around Central Kansas remain well above average for mid-February.</figcaption>
 </figure>By MIKE COURSON Great Bend PostThe average chicken egg takes about 21 days to hatch. The
gestation period for a house cat is approximately nine weeks. The plants around
Kansas, however, are a little less predictable. The average February temperature
in Kansas ranges between 25 and 45 degrees Fahrenheit. Alicia Boor, agriculture
and natural resources agent in the Cottonwood District for K-State Research and
Extension, said a stretch of days with highs in the 70s and even 80s could
impact plant life across the region.“A lot of it has to do with soil temperature, so if we keep
having these nice, warm days, and the soil warms up, some of your early
flowering plants may start coming up and trying to bloom,” she said.Those same plants may then be impacted again if another cold
snap hits. Thin-barked trees are also susceptible to temperature changes. The
warm sun, especially hitting the west side of the trees, can cause the trees to
begin moving sap. Damage may occur if temperatures drop and the sap freezes.“If your tree is otherwise healthy, they can usually grow
with it and it will just be a long-standing scar on the tree because the tree
will close it off,” Boor said. “If your tree is already suffering from something
else – lack of water, insect damage, or anything like that – it could be
something that would cause it to have significant damage. It just really
depends on the situation.”Other living things are less likely to be impacted by the
unusually high temperatures. Boor said insects in Kansas are well-adapted to
the changes. They may come above ground on the warmer days, then return below
ground to survive the cold.“Snakes are the same way,” said Boor. “If you get a couple
days of really nice weather, you might see some snakes out sunning themselves,
but then they’ll go underground when it gets cold.”

Abnormally warm weather could impact plants around Central Kansas

The Hypertension Awareness and Prevention Program (HAPp) recently kicked off with a strong start, bringing community members together to learn practical ways to improve heart health and better manage blood pressure. The first session featured a special presentation by Dr. Travis Haneke, cardiologist, who shared valuable insight into hypertension, its risks, and the importance of early prevention and consistent management. Participants gained a clearer understanding of how high blood pressure affects the body and why even small lifestyle changes can make a meaningful difference over time.

Dr. Haneke emphasized that hypertension is often called the “silent killer” because many individuals do not experience noticeable symptoms. Without regular monitoring, high blood pressure can quietly increase the risk of heart disease, stroke, kidney problems, and other serious health concerns. He encouraged attendees to know their numbers, monitor blood pressure regularly, and work toward gradual improvements through nutrition, physical activity, stress management, and medication when prescribed.

In addition to Dr. Haneke’s presentation, the program introduced participants to the supportive structure of the Hypertension Awareness and Prevention Program. The program is designed to provide ongoing education, practical tools, and encouragement to help individuals take control of their health in realistic and sustainable ways. Participants will continue learning about heart-healthy habits, including reducing sodium intake, improving nutrition, increasing physical activity, and building routines that support long-term success.

While the program is already underway, there is still time for community members to join. Upcoming nutrition workshops will cover key topics such as healthy fats, reducing excess sodium, cooking with herbs and spices, and practical strategies for making healthier choices when eating out. These sessions include interactive discussions, food demonstrations, and simple tips that can be applied immediately at home. Individuals are welcome to participate in the workshops on their own or choose to enhance their experience through personalized health coaching.

Health coaching provides participants with one-on-one support, goal setting, and accountability throughout the program. Coaches work alongside participants to create realistic action plans tailored to individual needs, helping them stay motivated and make steady progress. This added support can be especially helpful for those who want guidance in building new habits, improving nutrition, or managing blood pressure more confidently. Karissa Frasier, Community Health

Worker will coach participants in Ellis County and Monique Koerner, Family and Community Wellness Agent will coach participants in Barton County.

As an added incentive, participants who enroll in health coaching will receive a free validated home blood pressure monitor. Having a reliable cuff at home allows individuals to track their blood pressure regularly, better understand patterns, and share accurate readings with healthcare providers. Regular monitoring is one of the most effective tools for managing hypertension and preventing complications.

The Hypertension Awareness and Prevention Program continues to welcome new participants in Barton and Ellis Counties who are ready to take positive steps toward better health. Whether attending nutrition workshops alone or also participating in health coaching, individuals will gain practical knowledge, useful tools, and supportive encouragement along the way. Small, consistent changes—like improving nutrition, monitoring blood pressure, and building healthier routines—can lead to lasting improvements in heart health and overall well-being.

If you have any questions or would like to enroll you can call the office at 785-628-9430 or email Monique at moniquek@ksu.edu

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

K-State Extension is an equal opportunity provider and employer.

<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>The Hypertension Awareness and Prevention Program (HAPp) recently kicked off with a strong start, bringing community members together to learn practical ways to improve heart health and better manage blood pressure. The first session featured a special presentation by Dr. Travis Haneke, cardiologist, who shared valuable insight into hypertension, its risks, and the importance of early prevention and consistent management. Participants gained a clearer understanding of how high blood pressure affects the body and why even small lifestyle changes can make a meaningful difference over time.Dr. Haneke emphasized that hypertension is often called the “silent killer” because many individuals do not experience noticeable symptoms. Without regular monitoring, high blood pressure can quietly increase the risk of heart disease, stroke, kidney problems, and other serious health concerns. He encouraged attendees to know their numbers, monitor blood pressure regularly, and work toward gradual improvements through nutrition, physical activity, stress management, and medication when prescribed.In addition to Dr. Haneke’s presentation, the program introduced participants to the supportive structure of the Hypertension Awareness and Prevention Program. The program is designed to provide ongoing education, practical tools, and encouragement to help individuals take control of their health in realistic and sustainable ways. Participants will continue learning about heart-healthy habits, including reducing sodium intake, improving nutrition, increasing physical activity, and building routines that support long-term success.While the program is already underway, there is still time for community members to join. Upcoming nutrition workshops will cover key topics such as healthy fats, reducing excess sodium, cooking with herbs and spices, and practical strategies for making healthier choices when eating out. These sessions include interactive discussions, food demonstrations, and simple tips that can be applied immediately at home. Individuals are welcome to participate in the workshops on their own or choose to enhance their experience through personalized health coaching.Health coaching provides participants with one-on-one support, goal setting, and accountability throughout the program. Coaches work alongside participants to create realistic action plans tailored to individual needs, helping them stay motivated and make steady progress. This added support can be especially helpful for those who want guidance in building new habits, improving nutrition, or managing blood pressure more confidently. Karissa Frasier, Community HealthWorker will coach participants in Ellis County and Monique Koerner, Family and Community Wellness Agent will coach participants in Barton County.As an added incentive, participants who enroll in health coaching will receive a free validated home blood pressure monitor. Having a reliable cuff at home allows individuals to track their blood pressure regularly, better understand patterns, and share accurate readings with healthcare providers. Regular monitoring is one of the most effective tools for managing hypertension and preventing complications.The Hypertension Awareness and Prevention Program continues to welcome new participants in Barton and Ellis Counties who are ready to take positive steps toward better health. Whether attending nutrition workshops alone or also participating in health coaching, individuals will gain practical knowledge, useful tools, and supportive encouragement along the way. Small, consistent changes—like improving nutrition, monitoring blood pressure, and building healthier routines—can lead to lasting improvements in heart health and overall well-being.If you have any questions or would like to enroll you can call the office at 785-628-9430 or email Monique at moniquek@ksu.eduMonique Koerner is the Family and Community Wellness Agent with K-State Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.eduK-State Extension is an equal opportunity provider and employer.

KOERNER: Hypertension Awareness and Prevention Program underway

Almost anyone, at any age, can engage in physical activity—even those living with chronic conditions. In fact, regular physical activity can provide significant health benefits for older adults managing ongoing health concerns. Most people can safely participate in moderate-intensity activities such as brisk walking, cycling, swimming, weightlifting, or gardening, especially when they start slowly and build up over time. Always talk with a health care provider before beginning or changing an exercise routine to ensure it meets your individual needs.

Alzheimer’s Disease and Related Dementias Physical activity may help reduce the risk of conditions linked to cognitive decline and can improve mood, sleep, weight management, and daily routines for individuals with Alzheimer’s disease or related dementias. Those with mild cognitive impairment may exercise independently, while individuals with dementia often benefit from caregiver support. Short, frequent activity sessions may be more effective than longer workouts.

Arthritis and Chronic Pain Regular physical activity can decrease pain, improve mobility, and enhance quality of life for people with arthritis or chronic pain. Low-impact activities such as walking, swimming, tai chi, and strength training are especially beneficial. Staying active typically does not worsen arthritis when done safely, and inactivity may actually increase pain and stiffness. Listening to your body and consulting a health care provider is essential.

COPD (Chronic Obstructive Pulmonary Disease) People with COPD can benefit from exercises that strengthen the arms, legs, and breathing muscles. Pulmonary rehabilitation programs offer guided exercise, education, and counseling to help individuals remain active and manage daily tasks more easily.

High Blood Pressure Physical activity helps manage blood pressure and lowers the risk of heart disease and stroke. As little as 90 minutes of moderate-intensity activity per week can significantly reduce cardiovascular risk, with greater benefits gained from increased activity. Medication adjustments may be needed as activity levels increase.

Obesity If you are overweight or have obesity, physical activity is still highly beneficial. Any movement—even a few minutes at a time—is a positive start. Activities such as walking, water exercise, dancing, or strength training can be adapted to individual comfort and ability levels.

Osteoporosis Weight-bearing exercises like walking, stair climbing, and dancing help strengthen bones, while muscle-strengthening and balance exercises reduce the risk of falls and fractures. Always seek guidance on safe activity options.

Type 2 Diabetes Physical activity helps manage blood sugar levels, slows disease progression, and reduces the risk of heart disease and stroke. Aim for 150 minutes of moderate-intensity aerobic activity each week plus muscle-strengthening exercises twice weekly. Monitoring blood glucose and protecting foot health are especially important.

Source: NIH, National Institute on Aging, January 2025

<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>Almost anyone, at any age, can engage in physical activity—even those living with chronic conditions. In fact, regular physical activity can provide significant health benefits for older adults managing ongoing health concerns. Most people can safely participate in moderate-intensity activities such as brisk walking, cycling, swimming, weightlifting, or gardening, especially when they start slowly and build up over time. Always talk with a health care provider before beginning or changing an exercise routine to ensure it meets your individual needs.Alzheimer’s Disease and Related Dementias Physical activity may help reduce the risk of conditions linked to cognitive decline and can improve mood, sleep, weight management, and daily routines for individuals with Alzheimer’s disease or related dementias. Those with mild cognitive impairment may exercise independently, while individuals with dementia often benefit from caregiver support. Short, frequent activity sessions may be more effective than longer workouts.Arthritis and Chronic Pain Regular physical activity can decrease pain, improve mobility, and enhance quality of life for people with arthritis or chronic pain. Low-impact activities such as walking, swimming, tai chi, and strength training are especially beneficial. Staying active typically does not worsen arthritis when done safely, and inactivity may actually increase pain and stiffness. Listening to your body and consulting a health care provider is essential.COPD (Chronic Obstructive Pulmonary Disease) People with COPD can benefit from exercises that strengthen the arms, legs, and breathing muscles. Pulmonary rehabilitation programs offer guided exercise, education, and counseling to help individuals remain active and manage daily tasks more easily.High Blood Pressure Physical activity helps manage blood pressure and lowers the risk of heart disease and stroke. As little as 90 minutes of moderate-intensity activity per week can significantly reduce cardiovascular risk, with greater benefits gained from increased activity. Medication adjustments may be needed as activity levels increase.Obesity If you are overweight or have obesity, physical activity is still highly beneficial. Any movement—even a few minutes at a time—is a positive start. Activities such as walking, water exercise, dancing, or strength training can be adapted to individual comfort and ability levels.Osteoporosis Weight-bearing exercises like walking, stair climbing, and dancing help strengthen bones, while muscle-strengthening and balance exercises reduce the risk of falls and fractures. Always seek guidance on safe activity options.Type 2 Diabetes Physical activity helps manage blood sugar levels, slows disease progression, and reduces the risk of heart disease and stroke. Aim for 150 minutes of moderate-intensity aerobic activity each week plus muscle-strengthening exercises twice weekly. Monitoring blood glucose and protecting foot health are especially important.Source: NIH, National Institute on Aging, January 2025Monique Koerner is the Family and Community Wellness Agent with K-State Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.eduK-State Extension is an equal opportunity provider and employer.

KOERNER: Exercising with chronic conditions

Now is the time to finalize plans for kochia control. In western Kansas, kochia is among the first summer annual weeds to emerge in the spring. Recent research suggests that kochia can begin emerging in early February, with most kochia emerging by late April. Kochia seedlings have been observed as early as February 7 in southwest Kansas.

Good control of the first dense flush of kochia is essential for obtaining a good crop yield. Early-emerging seedlings use the limited spring soil moisture in dryland production fields. Kochia seedlings emerge in dense populations, making adequate herbicide coverage difficult. In addition, glyphosate-resistant kochia is prevalent across western Kansas, making kochia control even more challenging. For these reasons, it is important to apply preemergence herbicides in late winter or early spring to control kochia before it emerges.

Herbicide program components to effectively manage kochia at germination. To successfully manage kochia, an herbicide program needs two components:

1. a very soluble and effective herbicide that can be incorporated with very little precipitation, such as dicamba; and

2. an herbicide that has longer residual activity, which will require perhaps 0.75 inches or more precipitation for adequate incorporation, such as atrazine.

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

The best time to apply herbicides for kochia control is prior to kochia emergence, generally January through the first week of March, but this depends on weather conditions. Later applications, for example, at the time of burndown, are more likely to occur after kochia emergence, which increases the risk of control failure. Fall-applied treatments can help ensure timely application; however, they are not likely to control later flushes of kochia effectively.

Other herbicides with good preemergence kochia activity include: mesotrione (Callisto, others), metribuzin (Sencor, others), saflufenacil (Sharpen), sulfentrazone (Spartan, others). Be sure to check product labels for crop-specific planting intervals. For example, sulfentrazone requires a 10 to 18-month rotation interval to corn.

The use of trade names is for clarity to readers and does not imply endorsement of a particular product, nor does exclusion imply non-approval. Always consult the herbicide label for the most current use requirements.

For more information on controlling kochia, see the 2026 Chemical Weed Control for Field Crops, Pastures, Rangeland, and Noncropland, K-State publication SRP1194.

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>Now is the time to finalize plans for kochia control. In western Kansas, kochia is among the first summer annual weeds to emerge in the spring. Recent research suggests that kochia can begin emerging in early February, with most kochia emerging by late April. Kochia seedlings have been observed as early as February 7 in southwest Kansas.Good control of the first dense flush of kochia is essential for obtaining a good crop yield. Early-emerging seedlings use the limited spring soil moisture in dryland production fields. Kochia seedlings emerge in dense populations, making adequate herbicide coverage difficult. In addition, glyphosate-resistant kochia is prevalent across western Kansas, making kochia control even more challenging. For these reasons, it is important to apply preemergence herbicides in late winter or early spring to control kochia before it emerges.Herbicide program components to effectively manage kochia at germination. To successfully manage kochia, an herbicide program needs two components:1. a very soluble and effective herbicide that can be incorporated with very little precipitation, such as dicamba; and2. an herbicide that has longer residual activity, which will require perhaps 0.75 inches or more precipitation for adequate incorporation, such as atrazine.Precipitation events during late winter are often too small to activate longer-lasting residual herbicides, but dicamba may control kochia for 4 to 6 weeks until atrazine is incorporated.The best time to apply herbicides for kochia control is prior to kochia emergence, generally January through the first week of March, but this depends on weather conditions. Later applications, for example, at the time of burndown, are more likely to occur after kochia emergence, which increases the risk of control failure. Fall-applied treatments can help ensure timely application; however, they are not likely to control later flushes of kochia effectively.Other herbicides with good preemergence kochia activity include: mesotrione (Callisto, others), metribuzin (Sencor, others), saflufenacil (Sharpen), sulfentrazone (Spartan, others). Be sure to check product labels for crop-specific planting intervals. For example, sulfentrazone requires a 10 to 18-month rotation interval to corn.The use of trade names is for clarity to readers and does not imply endorsement of a particular product, nor does exclusion imply non-approval. Always consult the herbicide label for the most current use requirements. For more information on controlling kochia, see the 2026 Chemical Weed Control for Field Crops, Pastures, Rangeland, and Noncropland, K-State publication SRP1194.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: Pre-plant herbicide applications for kochia control

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

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

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

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

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

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

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

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

The last few weeks, I have had a great opportunity to work with several classes of 6th grade students using a 4-H curriculum: Mind Body Whole. There are some highlights of these lessons that are applicable to all of us!

The first week is a focus on mood and stress with a good discussion about how emotions aren’t good or bad, they just are. How we act/react to our emotions is often what gets us into trouble! Students learn and practice “box breathing” as a tool to slow down when things get hectic. Box breathing is a simple technique of taking a deep breath to the count of 4, holding that breath for a count of 4, slowing exhaling to a count of 4, and again holding to a count of 4. This is a technique that all of us can use.

Getting good sleep is the focus of Lesson 2. It includes the need of sleep for physical and mental health. Students are encouraged to develop a healthy bedtime routine which often includes keeping their phone out of their room or turning off notifications to minimize interruptions. An important activity as part of this lesson is to practice a “body scan” which involves laying quietly with eyes closed while focusing on and creating tension in your body as you take a deep breath; as you exhale, you intentionally release the tension. We start with toes, move to feet/ankles, and on through the body. By focusing your mind on the deep breathing and tension/release, the level of calm and stillness is so evident in the room!

This past week, we added the impacts of diet on our mood, stress level, and sleep. In addition to a general discussion of food and nutrition, we had good discussion about limiting the amount of sugars and caffeine in our diet, especially later in the day. I was really impressed by the wide variety of vegetables that the students eat and challenged them to try one new food this week. A good takeaway for all of us is slowing down when we eat while trying to eat from all the food groups. A funny discussion involved that there are some foods that we just don’t care for but we should try them from time to time or try them cooked a different way. I do have several volunteers to eat any pickles that I end up with!

This week, we will wrap up by adding the impacts of exercise to our mood/emotions and stress level. Different exercises work for different people. I am not a runner but I do appreciate a good stress walk. Students will work together to develop a workout plan to make sure that they are getting their 60 minutes of exercise at least three days per week. Changing up the types of exercise is also important. While many of the students I have been working with are involved in a sport, we discuss that playing with or walking your dog counts as does a good set of stretches, jumping jacks, or push-ups. No equipment needed! I’ll be doing some toe touches and lacing up my shoes for a walk.

Michelle Beran is a Family and Community Wellness Agent in the Cottonwood Extension District. For more information on this article or other K-State Extension resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.

All Kansas Extension education programs and materials are available to all individuals without discrimination on the basis of race, color, national origin, sex, age or disability.

<figure>
 <img src="https://media.eaglewebservices.com/public/2022/11/1668177490614.jpeg" alt="Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. " />
 <figcaption>Michelle Beran is the 4-H Youth Development Agent in the Cottonwood Extension District. </figcaption>
 </figure>The last few weeks, I have had a great opportunity to work with several classes of 6th grade students using a 4-H curriculum: Mind Body Whole. There are some highlights of these lessons that are applicable to all of us!The first week is a focus on mood and stress with a good discussion about how emotions aren’t good or bad, they just are. How we act/react to our emotions is often what gets us into trouble! Students learn and practice “box breathing” as a tool to slow down when things get hectic. Box breathing is a simple technique of taking a deep breath to the count of 4, holding that breath for a count of 4, slowing exhaling to a count of 4, and again holding to a count of 4. This is a technique that all of us can use.Getting good sleep is the focus of Lesson 2. It includes the need of sleep for physical and mental health. Students are encouraged to develop a healthy bedtime routine which often includes keeping their phone out of their room or turning off notifications to minimize interruptions. An important activity as part of this lesson is to practice a “body scan” which involves laying quietly with eyes closed while focusing on and creating tension in your body as you take a deep breath; as you exhale, you intentionally release the tension. We start with toes, move to feet/ankles, and on through the body. By focusing your mind on the deep breathing and tension/release, the level of calm and stillness is so evident in the room!This past week, we added the impacts of diet on our mood, stress level, and sleep. In addition to a general discussion of food and nutrition, we had good discussion about limiting the amount of sugars and caffeine in our diet, especially later in the day. I was really impressed by the wide variety of vegetables that the students eat and challenged them to try one new food this week. A good takeaway for all of us is slowing down when we eat while trying to eat from all the food groups. A funny discussion involved that there are some foods that we just don’t care for but we should try them from time to time or try them cooked a different way. I do have several volunteers to eat any pickles that I end up with!This week, we will wrap up by adding the impacts of exercise to our mood/emotions and stress level. Different exercises work for different people. I am not a runner but I do appreciate a good stress walk. Students will work together to develop a workout plan to make sure that they are getting their 60 minutes of exercise at least three days per week. Changing up the types of exercise is also important. While many of the students I have been working with are involved in a sport, we discuss that playing with or walking your dog counts as does a good set of stretches, jumping jacks, or push-ups. No equipment needed! I’ll be doing some toe touches and lacing up my shoes for a walk.Keep learning. Keep showing grace and kindness!Michelle Beran is a Family and Community Wellness Agent in the Cottonwood Extension District. For more information on this article or other K-State Extension resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.All Kansas Extension education programs and materials are available to all individuals without discrimination on the basis of race, color, national origin, sex, age or disability.

BERAN: Mind Body Whole - Whole body wellness is important

North Central and Northwest Extension Districts and counties of K-State Research and Extension again will be hosting an ONLINE agronomy series, “Crop Talk,” slated to begin Tuesday, Feb. 10 through Tuesday, March 10, which will highlight several topics important to crop producers.  These will be on Tuesdays and each session will be held from noon to 1 p.m. CST. 

In the NC and NW agronomy focused areas, the meetings will feature presentations and comments by K-State Extension faculty to enhance management strategies utilized by crop producers. 

Our KSU extension team has vast experience in crop production and we’re here to help solve and prevent production problems with reliable information. 

Planned topics of discussion include Understanding Flex Leases; Available Soil Water at Planting and Related Management; Wheat conditions and Breeding efforts on Mosaic Viruses; Fungicide Applications in Corn and Sorghum and Insects to watch for in the Field. There will also be time for questions between Kansas crop producers and extension specialists at each of the sessions. 

You register once and get information for all five webinars. The zoom and YouTube links will be emailed out after you register and on the day of the webinar. Register ONLINE at www.bit.ly/KSUCropTalk or call your local Extension Office. Once you register, a link to the ONLINE sessions will be emailed to you.  CCA credits have been applied for with 1 credit for each session. For more information about the ONLINE KSU Extension NW and NC Agronomy Series, contact your local County or District Extension Office. The Cottonwood Extension District office in Great Bend can be reached at 620-793-1910 and in Hays at 7856-628-9430.

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>North Central and Northwest Extension Districts and counties of K-State Research and Extension again will be hosting an ONLINE agronomy series, “Crop Talk,” slated to begin Tuesday, Feb. 10 through Tuesday, March 10, which will highlight several topics important to crop producers.  These will be on Tuesdays and each session will be held from noon to 1 p.m. CST. In the NC and NW agronomy focused areas, the meetings will feature presentations and comments by K-State Extension faculty to enhance management strategies utilized by crop producers. Our KSU extension team has vast experience in crop production and we’re here to help solve and prevent production problems with reliable information. Planned topics of discussion include Understanding Flex Leases; Available Soil Water at Planting and Related Management; Wheat conditions and Breeding efforts on Mosaic Viruses; Fungicide Applications in Corn and Sorghum and Insects to watch for in the Field. There will also be time for questions between Kansas crop producers and extension specialists at each of the sessions. You register once and get information for all five webinars. The zoom and YouTube links will be emailed out after you register and on the day of the webinar. Register ONLINE at www.bit.ly/KSUCropTalk or call your local Extension Office. Once you register, a link to the ONLINE sessions will be emailed to you.  CCA credits have been applied for with 1 credit for each session. For more information about the ONLINE KSU Extension NW and NC Agronomy Series, contact your local County or District Extension Office. The Cottonwood Extension District office in Great Bend can be reached at 620-793-1910 and in Hays at 7856-628-9430.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: 'Virtual' Agronomy Series returns starting Feb. 10

K-State Extension is pleased to announce the continued offering of Becoming a Mom®/Comenzando bien®, a comprehensive prenatal education program serving families in both Ellis County and Barton County. In Ellis County classes begin February 19, 2026. Classes in Barton County will begin April 1. These sessions are available free of charge to all area families.

The program is made possible through strong regional partnerships with the Kansas Department of Health and Environment Bureau of Family Health and March of Dimes In Ellis County toher partners include First Care Clinic, High Plains Mental Health, Early Childhood Connections, Hays Public Library, Feeding Hays, KidLink DSNWK, Jana’s Campaign, Prospectively Healthy, Ellis County Emergency Medical Services. Together, these partners are committed to supporting expectant parents and improving maternal and infant health outcomes across both counties.

Using the evidence-based March of Dimes Becoming a Mom®/Comenzando bien® curriculum, participants and their chosen support person(s) will receive education on physical and emotional health during pregnancy, labor and delivery, infant feeding, infant care, safe sleep, and other timely parenting topics. Each session also connects families with local resources and service providers who support expectant parents and families with young children, helping participants build relationships and awareness of available supports within their own communities.

“I’m incredibly excited about the dedicated instructors and community partners who have come together to bring Becoming a Mom to families in both Ellis and Barton counties,” said Monique Koerner with the Cottonwood Extension District. “Our goal is to create a welcoming space where parents can connect, learn from one another, and feel supported—not only during pregnancy, but well beyond.”

Discussions within the Ellis County Breastfeeding Coalition also helped shape the program’s focus on mentorship and relationship-building, while involvement from partners across both counties ensures families are personally introduced to the professionals and organizations available to support them. This collaborative approach is designed to make it easier for families to seek help when they need it most.

Becoming a Mom® has a strong track record of success across Kansas. Since 2010, program evaluations conducted through the Kansas Perinatal Community Collaborative model have shown significant improvements in pregnancy and birth outcomes, including reduced rates of preterm birth and low birth weight, higher breastfeeding initiation rates, and lower cesarean rates.

All pregnant women in Ellis and Barton counties are encouraged to attend, regardless of previous pregnancy or parenting experience. Mothers, fathers, and support people are welcome at each class. Participants may choose which sessions to attend, with larger incentives—examples may include a portable crib or infant playmat—available for those who attend at least four of the six classes. Incentives are provided through grants made available by KDHE.

In Ellis County, limited childcare will be available, and a free meal will be provided by Feeding Hays. Families interested in the Ellis County sessions can obtain a class schedule or register by contacting Monique Koerner at the Cottonwood Extension District at moniquek@ksu.edu or 785-628-9430. Additional information is available online at https://cottonwood.k-state.edu/becoming-a-mom/ and on Facebook at https://www.facebook.com/KSREcottonwood.

Becoming a Mom® is also offered in Barton County through the Barton County Health Department. Parents in Barton County can call 620-793-1902 to learn more about class offerings and registration options.

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

<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>K-State Extension is pleased to announce the continued offering of Becoming a Mom®/Comenzando bien®, a comprehensive prenatal education program serving families in both Ellis County and Barton County. In Ellis County classes begin February 19, 2026. Classes in Barton County will begin April 1. These sessions are available free of charge to all area families.The program is made possible through strong regional partnerships with the Kansas Department of Health and Environment Bureau of Family Health and March of Dimes In Ellis County toher partners include First Care Clinic, High Plains Mental Health, Early Childhood Connections, Hays Public Library, Feeding Hays, KidLink DSNWK, Jana’s Campaign, Prospectively Healthy, Ellis County Emergency Medical Services. Together, these partners are committed to supporting expectant parents and improving maternal and infant health outcomes across both counties.Using the evidence-based March of Dimes Becoming a Mom®/Comenzando bien® curriculum, participants and their chosen support person(s) will receive education on physical and emotional health during pregnancy, labor and delivery, infant feeding, infant care, safe sleep, and other timely parenting topics. Each session also connects families with local resources and service providers who support expectant parents and families with young children, helping participants build relationships and awareness of available supports within their own communities.“I’m incredibly excited about the dedicated instructors and community partners who have come together to bring Becoming a Mom to families in both Ellis and Barton counties,” said Monique Koerner with the Cottonwood Extension District. “Our goal is to create a welcoming space where parents can connect, learn from one another, and feel supported—not only during pregnancy, but well beyond.”Discussions within the Ellis County Breastfeeding Coalition also helped shape the program’s focus on mentorship and relationship-building, while involvement from partners across both counties ensures families are personally introduced to the professionals and organizations available to support them. This collaborative approach is designed to make it easier for families to seek help when they need it most.Becoming a Mom® has a strong track record of success across Kansas. Since 2010, program evaluations conducted through the Kansas Perinatal Community Collaborative model have shown significant improvements in pregnancy and birth outcomes, including reduced rates of preterm birth and low birth weight, higher breastfeeding initiation rates, and lower cesarean rates.All pregnant women in Ellis and Barton counties are encouraged to attend, regardless of previous pregnancy or parenting experience. Mothers, fathers, and support people are welcome at each class. Participants may choose which sessions to attend, with larger incentives—examples may include a portable crib or infant playmat—available for those who attend at least four of the six classes. Incentives are provided through grants made available by KDHE.In Ellis County, limited childcare will be available, and a free meal will be provided by Feeding Hays. Families interested in the Ellis County sessions can obtain a class schedule or register by contacting Monique Koerner at the Cottonwood Extension District at moniquek@ksu.edu or 785-628-9430. Additional information is available online at https://cottonwood.k-state.edu/becoming-a-mom/ and on Facebook at https://www.facebook.com/KSREcottonwood.Becoming a Mom® is also offered in Barton County through the Barton County Health Department. Parents in Barton County can call 620-793-1902 to learn more about class offerings and registration options.Monique Koerner is the Family and Community Wellness Agent with K-State Extension – Cottonwood District. You may reach her at: 785-628-9430 or MONIQUEK@KSU.EDUK-State Extension is an equal opportunity provider and employer.

KOERNER: K-State Extension continues 'Becoming a Mom' program

There have been lots of questions regarding the new Dietary Guidelines put out on Jan. 7, 2026. One of our nutrition specialists at K-State outlines many of the key points and how Extension supports the guidelines and your nutritional health. We have nutritional workshops coming up in February at both the Hays and Great Bend locations. Please visit our website, Facebook page, or call the office if you would like more information!

K-State’s Brenes outlines key points for consumers

By Pat Melgares K-State Extension news service

The U.S. Department of Agriculture’s 2025-2030 Dietary Guidelines for Americans build on familiar advice — eat more fruits and vegetables, choose whole grains and limit highly processed foods — while sharpening the focus on how Americans cook, combine and choose foods for long-term health, according to a Kansas State University Extension nutrition specialist.

Priscilla Brenes, a nutrition and wellness specialist with K-State Extension, said the updated guidelines emphasize gut health, higher-quality protein and cooking skills that support healthier eating at home.

“We are seeing many similar things as before,” Brenes said. “But they’re also pointing out more gut health. They are increasing the amount of protein. The USDA is calling for high-quality, nutrient-dense proteins, and they’re prompting people on different cooking methods.”

Those methods — baking, broiling, roasting, stir-frying and grilling — reflect an emphasis for more home cooking, Brenes said, encouraging Americans to rely less on ready-to-eat and restaurant foods and more on meals prepared at home.

“If we start decreasing the amount of ready-to-eat foods we eat, or start eating out less, then we need to increase our skills on those cooking methods,” she said. “We need to pay more attention to what foods we are putting on our plates.”

Protein plays a central role in the new recommendations. The guidelines call for prioritizing high-quality, nutrient-dense protein foods at every meal, drawn from both animal and plant sources.

“In animal sources, we have eggs, poultry and seafood,” Brenes said. “In plant sources, we have peas, beans and lentils, and a combination of those throughout the day.”

When it comes to meat, the emphasis is on minimizing added sugars and refined carbohydrates while enhancing flavor with herbs and spices rather than heavy sauces.

The guidelines also highlight whole dairy foods without added sugars. “Dairy has a lot of good nutrients that we need,” she said, including vitamins D and A, which are fat-soluble, as well as B vitamins essential for brain and body function.

Even with full-fat dairy and higher protein intake, moderation remains key. The guidelines continue to recommend that no more than 10% of daily calories come from saturated fat, based on a standard 2,000-calorie diet.

A simple way to understand saturated fats, Brenes said, is to look at how foods behave at room temperature.

“If it’s solid at room temperature, like butter, it has a high content of saturated fat,” she said. “If it’s liquid at room temperature, like olive oil, it has more unsaturated fats.”

These new guidelines make reading nutrition labels an essential skill, especially for people managing conditions such as hypertension, cardiovascular disease, or diabetes. Brenes said K-State Extension agents and staff can help Kansans learn how to interpret labels and choose foods that fit their health needs.

Fruits and vegetables remain a cornerstone of the guidelines, with an emphasis on variety and color to maximize vitamins, minerals and antioxidants that support gut health. While fresh produce is preferred, frozen, dried or canned options can also work if they contain no added sugars and limited sodium.

Whole grains are another priority, providing fiber and essential nutrients. Brenes said consumers should look for grains that retain the bran, germ and endosperm, such as oats, quinoa, brown rice and whole wheat, and carefully read labels to ensure products truly contain whole grains.

The guidelines also call for reducing highly processed foods, which often provide excess calories from fat and added sugars without enough essential nutrients.

Alcohol intake should be limited, and sodium consumption should stay below 2,300 milligrams per day, with lower limits for some individuals.

Ultimately, Brenes said the dietary guidelines serve as a foundation.

“They are a base, and then we need to build from there,” she said, pointing to K-State Extension programs that teach cooking skills, meal planning and label reading. “We can help build healthier meals depending on people’s needs and their budgets.”

More information on healthy eating is available from local extension offices in Kansas.

<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>There have been lots of questions regarding the new Dietary Guidelines put out on Jan. 7, 2026. One of our nutrition specialists at K-State outlines many of the key points and how Extension supports the guidelines and your nutritional health. We have nutritional workshops coming up in February at both the Hays and Great Bend locations. Please visit our website, Facebook page, or call the office if you would like more information!K-State’s Brenes outlines key points for consumersBy Pat Melgares K-State Extension news serviceThe U.S. Department of Agriculture’s 2025-2030 Dietary Guidelines for Americans build on familiar advice — eat more fruits and vegetables, choose whole grains and limit highly processed foods — while sharpening the focus on how Americans cook, combine and choose foods for long-term health, according to a Kansas State University Extension nutrition specialist.Priscilla Brenes, a nutrition and wellness specialist with K-State Extension, said the updated guidelines emphasize gut health, higher-quality protein and cooking skills that support healthier eating at home.“We are seeing many similar things as before,” Brenes said. “But they’re also pointing out more gut health. They are increasing the amount of protein. The USDA is calling for high-quality, nutrient-dense proteins, and they’re prompting people on different cooking methods.”Those methods — baking, broiling, roasting, stir-frying and grilling — reflect an emphasis for more home cooking, Brenes said, encouraging Americans to rely less on ready-to-eat and restaurant foods and more on meals prepared at home.“If we start decreasing the amount of ready-to-eat foods we eat, or start eating out less, then we need to increase our skills on those cooking methods,” she said. “We need to pay more attention to what foods we are putting on our plates.”Protein plays a central role in the new recommendations. The guidelines call for prioritizing high-quality, nutrient-dense protein foods at every meal, drawn from both animal and plant sources.“In animal sources, we have eggs, poultry and seafood,” Brenes said. “In plant sources, we have peas, beans and lentils, and a combination of those throughout the day.”When it comes to meat, the emphasis is on minimizing added sugars and refined carbohydrates while enhancing flavor with herbs and spices rather than heavy sauces.The guidelines also highlight whole dairy foods without added sugars. “Dairy has a lot of good nutrients that we need,” she said, including vitamins D and A, which are fat-soluble, as well as B vitamins essential for brain and body function.Even with full-fat dairy and higher protein intake, moderation remains key. The guidelines continue to recommend that no more than 10% of daily calories come from saturated fat, based on a standard 2,000-calorie diet.A simple way to understand saturated fats, Brenes said, is to look at how foods behave at room temperature.“If it’s solid at room temperature, like butter, it has a high content of saturated fat,” she said. “If it’s liquid at room temperature, like olive oil, it has more unsaturated fats.”These new guidelines make reading nutrition labels an essential skill, especially for people managing conditions such as hypertension, cardiovascular disease, or diabetes. Brenes said K-State Extension agents and staff can help Kansans learn how to interpret labels and choose foods that fit their health needs.Fruits and vegetables remain a cornerstone of the guidelines, with an emphasis on variety and color to maximize vitamins, minerals and antioxidants that support gut health. While fresh produce is preferred, frozen, dried or canned options can also work if they contain no added sugars and limited sodium.Whole grains are another priority, providing fiber and essential nutrients. Brenes said consumers should look for grains that retain the bran, germ and endosperm, such as oats, quinoa, brown rice and whole wheat, and carefully read labels to ensure products truly contain whole grains.The guidelines also call for reducing highly processed foods, which often provide excess calories from fat and added sugars without enough essential nutrients.Alcohol intake should be limited, and sodium consumption should stay below 2,300 milligrams per day, with lower limits for some individuals.Ultimately, Brenes said the dietary guidelines serve as a foundation.“They are a base, and then we need to build from there,” she said, pointing to K-State Extension programs that teach cooking skills, meal planning and label reading. “We can help build healthier meals depending on people’s needs and their budgets.”More information on healthy eating is available from local extension offices in Kansas.Monique Koerner is the Family and Community Wellness Agent with K-State Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.eduK-State Extension is an equal opportunity provider and employer.

KOERNER: New dietary guidelines put spotlight on gut health, protein and home cooking

Are you looking to add a tree to your landscape this spring? Making sure that your tree has the best possible start will help it be able to have a long lifetime of growth and enjoyment for your family.

Here are 10 rules for planting trees in a home landscape: 1.&nbsp;&nbsp;&nbsp; Select the right tree for the site. K-State has a list of&nbsp;<a target="_blank" href="https://hnr.k-state.edu/extension/info-center/recommended-plants/index.html">trees recommended for Kansas available online</a>.

2.&nbsp;&nbsp;&nbsp; Keep the tree well-watered and in a shady location until planting. When moving the tree, lift it by the root ball or pot – not by the trunk.

3.&nbsp;&nbsp;&nbsp; Before planting, remove all wires, labels, cords or anything else tied to the plant. Plant the tree on solid ground, not in fill dirt.

4.&nbsp;&nbsp;&nbsp; Dig a hole deep enough so that the tree sits slightly above nursery level. The width should be three times the width of the root ball.

5.&nbsp;&nbsp;&nbsp; Remove all containers from the root ball, including plastic and peat pots. Roll burlap and wire baskets back into the hole, cutting as much of the excess as possible.

6.&nbsp;&nbsp;&nbsp; Backfill the hole with soil that was removed. Make sure the soil is loosened, without clods or clumps.

7.&nbsp;&nbsp;&nbsp; Don’t cut back branches of the tree after planting except those that are rubbing or damaged.

8.&nbsp;&nbsp;&nbsp; Water the tree thoroughly, then once a week for the first season if there is insufficient rainfall.

9.&nbsp;&nbsp;&nbsp; Place mulch 2-4 inches deep around the tree, and cover an area 2-3 times the diameter of the root ball.

10. Stake only when necessary; trees will establish more quickly and grow faster if they are not staked.

By following these steps when planting your new tree, you are giving it the best start to be able to thrive in the years to come.

To learn more about how to properly plant and care for a new tree, I will be talking about tree care in a lunch and learn on Wednesday, Feb. 11 at the Great Bend Activity Center located at 2715 18th&nbsp;Street. So, bring your lunch and tree questions for a fun learning opportunity!

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

<a></a>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>Are you looking to add a tree to your landscape this spring? Making sure that your tree has the best possible start will help it be able to have a long lifetime of growth and enjoyment for your family.Here are 10 rules for planting trees in a home landscape: 1.&nbsp;&nbsp;&nbsp; Select the right tree for the site. K-State has a list of&nbsp;<a target="_blank" href="https://hnr.k-state.edu/extension/info-center/recommended-plants/index.html">trees recommended for Kansas available online</a>.2.&nbsp;&nbsp;&nbsp; Keep the tree well-watered and in a shady location until planting. When moving the tree, lift it by the root ball or pot – not by the trunk.3.&nbsp;&nbsp;&nbsp; Before planting, remove all wires, labels, cords or anything else tied to the plant. Plant the tree on solid ground, not in fill dirt.4.&nbsp;&nbsp;&nbsp; Dig a hole deep enough so that the tree sits slightly above nursery level. The width should be three times the width of the root ball.5.&nbsp;&nbsp;&nbsp; Remove all containers from the root ball, including plastic and peat pots. Roll burlap and wire baskets back into the hole, cutting as much of the excess as possible.6.&nbsp;&nbsp;&nbsp; Backfill the hole with soil that was removed. Make sure the soil is loosened, without clods or clumps.7.&nbsp;&nbsp;&nbsp; Don’t cut back branches of the tree after planting except those that are rubbing or damaged.8.&nbsp;&nbsp;&nbsp; Water the tree thoroughly, then once a week for the first season if there is insufficient rainfall.9.&nbsp;&nbsp;&nbsp; Place mulch 2-4 inches deep around the tree, and cover an area 2-3 times the diameter of the root ball.10. Stake only when necessary; trees will establish more quickly and grow faster if they are not staked.By following these steps when planting your new tree, you are giving it the best start to be able to thrive in the years to come.To learn more about how to properly plant and care for a new tree, I will be talking about tree care in a lunch and learn on Wednesday, Feb. 11 at the Great Bend Activity Center located at 2715 18th&nbsp;Street. So, bring your lunch and tree questions for a fun learning opportunity!<a>Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910.</a><a></a>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: Tips for successful tree planting ahead of Feb. 11 event in GB

Cropping systems and cow herds go hand-in-hand, and it is increasingly important for producers to properly manage their crop rotations to determine how they fit together for both enterprises. To address the topic of forage management, K-State Extension, has scheduled six regional schools during the month of February 2026. These schools have been designed to help producers incorporate annual forages into dryland cropping systems to achieve the best investment especially in this farm environment.

February 3 – Wakeeney – 9:30 a.m. to NOON – Trego Co. Fairgrounds

February 3 – Sylvan Grove – 3:00 p.m. to 5:30 p.m.– Livestock Commission

February 4 – Stockton – 9:30 a.m. to NOON – Harding Hall 4-H Building

February 4 – Atwood – 5:00 p.m. to 7:30 p.m. – Rawlins Co. 4-H Building

February 5 – Sharon Springs – 9:00 a.m. to 11:30 a.m. (MT) – Community Activity Building

February 5 – Dighton – 5:00 p.m. to 7:30 p.m. – Lane Co. 4-H Building

The schools will be presented by Augustine Obour, K-State Soils Specialist (Hays) and Logan Simon, K-State SW Area Agronomist. Forages can fit in many operations so join us to learn about current research in winter and summer forages. Be sure and bring all your questions with you! 2.5 CCA credits have been applied for.

There is no cost for the schools, however, pre-registration is requested by Monday, February 2, for all schools either online, https://bit.ly/ForageSchools or at your local Extension Office. For the WaKeeney location contact Kelsi Luman at 785-673-4805. A minimum of 10 pre-registered producers are needed to hold each of the schools. Hope to see you there!

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/4/1681266655144.jpeg" alt="written by: Stacy Campbell - Cottonwood Extension District" />
 <figcaption>written by: Stacy Campbell - Cottonwood Extension District</figcaption>
 </figure>Cropping systems and cow herds go hand-in-hand, and it is increasingly important for producers to properly manage their crop rotations to determine how they fit together for both enterprises. To address the topic of forage management, K-State Extension, has scheduled six regional schools during the month of February 2026. These schools have been designed to help producers incorporate annual forages into dryland cropping systems to achieve the best investment especially in this farm environment.The schedule is the following:February 3 – Wakeeney – 9:30 a.m. to NOON – Trego Co. FairgroundsFebruary 3 – Sylvan Grove – 3:00 p.m. to 5:30 p.m.– Livestock CommissionFebruary 4 – Stockton – 9:30 a.m. to NOON – Harding Hall 4-H BuildingFebruary 4 – Atwood – 5:00 p.m. to 7:30 p.m. – Rawlins Co. 4-H BuildingFebruary 5 – Sharon Springs – 9:00 a.m. to 11:30 a.m. (MT) – Community Activity BuildingFebruary 5 – Dighton – 5:00 p.m. to 7:30 p.m. – Lane Co. 4-H BuildingThe schools will be presented by Augustine Obour, K-State Soils Specialist (Hays) and Logan Simon, K-State SW Area Agronomist. Forages can fit in many operations so join us to learn about current research in winter and summer forages. Be sure and bring all your questions with you! 2.5 CCA credits have been applied for.There is no cost for the schools, however, pre-registration is requested by Monday, February 2, for all schools either online, https://bit.ly/ForageSchools or at your local Extension Office. For the WaKeeney location contact Kelsi Luman at 785-673-4805. A minimum of 10 pre-registered producers are needed to hold each of the schools. Hope to see you there!Stacy Campbell is a Crop Production Extension agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact him by e-mail at scampbel@ksu.edu or by calling 785-628-9430.

CAMPBELL: K-State Extension hosting forage schools throughout NW Kansas

It is hard to prepare for extreme winter weather when December was so warm. However, variability is a characteristic of Kansas weather and a drop in temperature with above normal precipitation can 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.

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 target="_blank" href="https://mesonet.k-state.edu/agriculture/animal/">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.

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.

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

<figure>
 <img src="https://media.eaglewebservices.com/public/2023/10/1698681527025.jpeg" alt="written by: Alicia Boor - Cottonwood Extension District" />
 <figcaption>written by: Alicia Boor - Cottonwood Extension District</figcaption>
 </figure>It is hard to prepare for extreme winter weather when December was so warm. However, variability is a characteristic of Kansas weather and a drop in temperature with above normal precipitation can 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.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 target="_blank" href="https://mesonet.k-state.edu/agriculture/animal/">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.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.Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State Research and Extension. You can contact her by e-mail at aboor@ksu.edu or calling 620-793-1910K-State Research and Extension is an equal opportunity employer and provider. Kansas State University, County Extension Councils, Extension Districts, and U.S. Department of Agriculture Cooperating.

BOOR: Extreme cold can be stressful for livestock

From K-State Extension &amp; the Cottonwood District

Getting the most out of your fertilizer dollar in these tough economic times with commodity prices as low as they are - that will be the focus of K-State Extension &amp; the Cottonwood District. A soil fertility school will be held on Thursday, Jan. 29 with registration beginning at 9 a.m. to 12:30 p.m. at the Barton County 4-H Building,&nbsp; US N. Highway 281 at the intersection of NW 60 Road.

This program has been designed to help producers understand how to get the most out of their fertilizer dollar, while making zero to minimal impact on yields.

Topics will include KSU research updates, Soil sampling, Fertilizing with tight budgets, Premixes and Standard forms, Targeted nutrients and a question and answer session. So be sure and bring all your questions with you! 2.5 CCA credits have been applied for.

Lunch will be provided following the program thanks to sponsors. There is no cost for the schools, however, pre-registration is requested by Monday, Jan. 26. Call (785) 628-9430 or email Theresa at tam3@ksu.edu.

From K-State Extension &amp; the Cottonwood DistrictGetting the most out of your fertilizer dollar in these tough economic times with commodity prices as low as they are - that will be the focus of K-State Extension &amp; the Cottonwood District. A soil fertility school will be held on Thursday, Jan. 29 with registration beginning at 9 a.m. to 12:30 p.m. at the Barton County 4-H Building,&nbsp; US N. Highway 281 at the intersection of NW 60 Road.This program has been designed to help producers understand how to get the most out of their fertilizer dollar, while making zero to minimal impact on yields.Topics will include KSU research updates, Soil sampling, Fertilizing with tight budgets, Premixes and Standard forms, Targeted nutrients and a question and answer session. So be sure and bring all your questions with you! 2.5 CCA credits have been applied for.Lunch will be provided following the program thanks to sponsors. There is no cost for the schools, however, pre-registration is requested by Monday, Jan. 26. Call (785) 628-9430 or email Theresa at tam3@ksu.edu.

Register now for Cottonwood District soil fertility school scheduled for Jan. 29 

I don’t know about your house but the aftermath of the holidays can sure take a toll on my home organization. There are extra boxes and bags, that carton of something at the back of the fridge, and often, just too much stuff!

Karen Blakeslee, K-State food scientist and coordinator of the Rapid Response Center for food science notes that this can be a great time to tackle cluttered cabinets, crowded refrigerators, and stuffed drawers.

In an article provided by K-State, Blakeslee says, “The start of the new year, everybody’s trying to get organized, clean things out, so why not start in the kitchen area and see what kind of mystery food you might have in your kitchen.”

Her advise is that if a utensil or gadget hasn’t been used in a year or more, it may be time to let it go. Extra items can be donated or passed along to college students or others who are just starting out.

Checking dates is another key step. Spices typically last six months to a year, and canned foods should be rotated so the oldest items are used first. High-acid canned foods, such as tomatoes and fruit, generally keep 12 to 18 months, while low-acid foods like vegetables and soups may last two to five years. Home-canned foods should be used within one year.

Refrigerators and freezers also need regular attention. Blakeslee recommends removing everything, cleaning shelves and drawers by hand and sanitizing surfaces with a mild bleach solution. Labeling and dating freezer items can help prevent forgotten leftovers from lingering too long.

“Things don’t last forever,” Blakeslee said. “But when you organize your kitchen in a way that makes sense, you can save money, reduce food waste and make cooking safer and less frustrating.”

One of my own goals is to go through the kitchen drawers and pantry cabinets to review, pare down, and reorganize. Oh yeah, and I’ll be checking all the labels in the fridge while I’m at it!

<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>I don’t know about your house but the aftermath of the holidays can sure take a toll on my home organization. There are extra boxes and bags, that carton of something at the back of the fridge, and often, just too much stuff!Karen Blakeslee, K-State food scientist and coordinator of the Rapid Response Center for food science notes that this can be a great time to tackle cluttered cabinets, crowded refrigerators, and stuffed drawers.In an article provided by K-State, Blakeslee says, “The start of the new year, everybody’s trying to get organized, clean things out, so why not start in the kitchen area and see what kind of mystery food you might have in your kitchen.”Her advise is that if a utensil or gadget hasn’t been used in a year or more, it may be time to let it go. Extra items can be donated or passed along to college students or others who are just starting out.Checking dates is another key step. Spices typically last six months to a year, and canned foods should be rotated so the oldest items are used first. High-acid canned foods, such as tomatoes and fruit, generally keep 12 to 18 months, while low-acid foods like vegetables and soups may last two to five years. Home-canned foods should be used within one year.Refrigerators and freezers also need regular attention. Blakeslee recommends removing everything, cleaning shelves and drawers by hand and sanitizing surfaces with a mild bleach solution. Labeling and dating freezer items can help prevent forgotten leftovers from lingering too long.“Things don’t last forever,” Blakeslee said. “But when you organize your kitchen in a way that makes sense, you can save money, reduce food waste and make cooking safer and less frustrating.”One of my own goals is to go through the kitchen drawers and pantry cabinets to review, pare down, and reorganize. Oh yeah, and I’ll be checking all the labels in the fridge while I’m at it!Keep learning. Keep showing grace and kindness!Michelle Beran is a Family and Community Wellness Agent in the Cottonwood Extension District. For more information on this article or other K-State Extension resources, email Michelle at mberan@ksu.edu or call Cottonwood Extension District – Barton Office at 620-793-1910.All Kansas Extension education programs and materials are available to all individuals without discrimination on the basis of race, color, national origin, sex, age or disability.

BERAN: Tips for cleaning up the kitchen after busy holiday season

Yards may need another shot of moisture even after recent rain and snow to alleviate stress in lawns and gardens, said Kansas State University horticulture expert Cynthia Domenghini.

“A good, deep watering with moisture reaching at least a foot down into the soil is much better than several light sprinklings that just wet the top portions of the soil,” Domenghini said. “A deep watering will ensure that the majority of roots have access to water.”

Domenghini urged homeowners to test the moisture content in their yard’s soil by pushing a metal rod or wooden dowel into the ground. “Dry soil is much harder to push through than wet,” she said. 

Measure how far down the implement goes to determine the amount of moisture is in the soil.

“Although all perennial plants benefit from moist soils before winter, it is especially important for newly planted or over-seeded lawns, as well as newly transplanted trees and shrubs due to their limited root systems,” Domenghini said.

“Even trees and shrubs planted within the last 2-3 years are more sensitive to drought than a well-established plant. Evergreens are more at risk because moisture is lost from the foliage.”

Domenghini shared a few tips for watering common areas of the yard: &nbsp;- Trees and shrubs planted within the last year. Drill a small hole in a five-gallon bucket near the bottom, then fill the bucket and let the water dribble out slowly next to the tree. Refill the bucket once so that you apply 10 gallons. Slow release bags with micropores can be purchased as an alternative to using a bucket. Larger trees planted 2-3 years prior may require more water.

- Large trees.&nbsp;Using a soaker hose, circle the trunk one-half the distance to the dripline, or the outermost reach of branches. On smaller trees, you may need to circle the tree several times so that tree roots will be watered.

- Newly established bed or foundation plantings.&nbsp;Hook the beginning and end of a soaker hose to a Y-adapter to equalize pressure, which encourages more uniform watering.

- Fall planted or overseeded lawns. Use an overhead sprinkler. Watering to a depth of 12 inches is more difficult; try to reach at least six inches deep.

<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>Yards may need another shot of moisture even after recent rain and snow to alleviate stress in lawns and gardens, said Kansas State University horticulture expert Cynthia Domenghini.“A good, deep watering with moisture reaching at least a foot down into the soil is much better than several light sprinklings that just wet the top portions of the soil,” Domenghini said. “A deep watering will ensure that the majority of roots have access to water.”Domenghini urged homeowners to test the moisture content in their yard’s soil by pushing a metal rod or wooden dowel into the ground. “Dry soil is much harder to push through than wet,” she said. Measure how far down the implement goes to determine the amount of moisture is in the soil.“Although all perennial plants benefit from moist soils before winter, it is especially important for newly planted or over-seeded lawns, as well as newly transplanted trees and shrubs due to their limited root systems,” Domenghini said.“Even trees and shrubs planted within the last 2-3 years are more sensitive to drought than a well-established plant. Evergreens are more at risk because moisture is lost from the foliage.”Domenghini shared a few tips for watering common areas of the yard: &nbsp;- Trees and shrubs planted within the last year. Drill a small hole in a five-gallon bucket near the bottom, then fill the bucket and let the water dribble out slowly next to the tree. Refill the bucket once so that you apply 10 gallons. Slow release bags with micropores can be purchased as an alternative to using a bucket. Larger trees planted 2-3 years prior may require more water.- Large trees.&nbsp;Using a soaker hose, circle the trunk one-half the distance to the dripline, or the outermost reach of branches. On smaller trees, you may need to circle the tree several times so that tree roots will be watered.- Newly established bed or foundation plantings.&nbsp;Hook the beginning and end of a soaker hose to a Y-adapter to equalize pressure, which encourages more uniform watering.- Fall planted or overseeded lawns. Use an overhead sprinkler. Watering to a depth of 12 inches is more difficult; try to reach at least six inches deep.Domenghini said watering once a month if conditions are dry and warm should be enough to help landscapes through the winter.&nbsp;Alicia Boor is an Agriculture and Natural Resources agent in the Cottonwood District (which includes Barton and Ellis counties) for K-State 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.