Wild West District Extension Blog

Curbing Your Summertime Stress

Curbing Your Summertime Stress

By Kylee Harrison

Growing up in 4-H, July and August were always stressful moments of the year.  As a kid, making sure I got the last-minute touches put on all my projects before entry day were so critical.  Now, as a parent, I think back to those “stressful” kid-situations and think how easy I had it!  No matter which phase of life you are in, stress always seems to creep into our daily life.  When it does, it generally effects nearly every aspect of our lives including personal relationships, work-flow and our overall health.  Here are some tips to help combat stress and anxiety.  I hope this can be helpful to all, but especially our 4-H families just trying to make it through the next few weeks!

Try these when you’re feeling anxious or stressed:

  • Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
  • Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
  • Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
  • Get enough sleep. When stressed, your body needs additional sleep and rest.
  • Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.
  • Take deep breaths. Inhale and exhale slowly.
  • Count to 10 slowly. Repeat, and count to 20 if necessary.
  • Do your best. Instead of aiming for perfection, which isn’t possible, be proud of however close you get.
  • Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
  • Welcome humor. A good laugh goes a long way.
  • Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
  • Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
  • Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.

Let’s Have Breakfast!

Let’s Have Breakfast

By Alma Varela

We have all heard that breakfast is the most important meal of the day, but did you know it is the most commonly skipped meal of the day. Having breakfast is a great way to start the day off being healthy. Identifying why eating breakfast is important is easy, but making time for it can sometimes seem hard. It helps to plan quick healthful meals using MyPlate. So, why is breakfast important? Our bodies need fuel to work and function efficiently. When we do not eat breakfast we may experience being too hungry to concentrate, staying sleepy or tired, or getting a headache or stomachache. Breakfast provides the nutrition our bodies need to feel alert. The good news is that a breakfast does not have to be a big sit down meal. It can be a ready to go or carry nutrition dense breakfast. It would ideally have food from at least three food groups. In addition, breakfast does not have to be traditional bacon and eggs. It can be last night’s left overs. If you do not feel like eating right away as soon as you wake up that is ok. It may take an hour or two before you feel hungry. An example may be to have a glass of 100% fruit juice and later have a waffle and fruit. Here are some of my favorite breakfast items.

  • Bagel with cream cheese spread
  • Peanut butter with honey toast
  • Scrambled eggs with a side of avocado
  • Yogurt with fruit

I hope that this gives you a sense of why breakfast is important. It helps to remember that breakfast includes foods from at least three food groups from MyPlate, breakfast can be small, breakfast can be on the go, it does not have to be traditional, and it does not have to be eaten right away. However, it is important to have something to sustain energy levels and be able to function better throughout the day.

Preparing for December

Preparing for December

By Nancy Honig

We have just passed the halfway point to the most expensive shopping season of the year. According to the National Retail Federation survey, families spend over $1,000 on average on holiday purchases. Only 42 percent of shoppers said they’ll pay off those purchases in three months or less. More said it will take five months or more, according to one report. Depending on when you get paid, there are only ten to thirteen paychecks left before these holidays. To avoid the dreaded holiday debt hangover from overspending, the best way to do it is to start planning, saving, and shopping now.

With the high cost of gas, groceries, shipping cost etc. there is even more concern about people going into this coming holiday seasoning. Here’s how to plan now and avoid holiday debt hangover…

  1. Start Saving. If you haven’t started putting some money aside for the holidays, then begin today. Even if it is a small amount, routinely put aside some money. You can set up a special savings account for it, or simply find a great hiding place to stash it away until the holidays. Keep it separate from household and regular savings so that you know it has a specific purpose.
  2. Don’t spend it. The easiest way to save money. Don’t spend it. You might have what you need in forgotten recesses in your home. Look through the garage, attic, and closets for unused and unopened items from years past. You might find a blender your in-laws sent you that you never bothered to use. It also can be a great time to pass on a treasured family heirloom as a holiday gift. Consider giving homemade gift certificates for providing services such as babysitting, house cleaning, or dog walking. Gift cards for providing a special baked good when they choose can also defer cost until a later date.
  3. Cut wasteful spending. Do you habitually throw that celebrity magazine and candy bar in your cart at the grocery store? Take note of that kind of spending and stop. You can free up more cash for the holidays that way. Those little, unnecessary expenses add up to a lot. Every candy bar you don’t buy now can prevent you from swiping the credit card later.
  4. Set your spending limit. It’s important to take a hard look at your budget and decide how much money you have available to spend during the gift-giving season. When you are considering this amount, be sure that you only use money that you have set aside or extra money that you can find in your budget. It’s important to not plan on spending more than you have saved initially with a plan to pay it off later. When holiday shopping, try to stick to a cash-only system. Putting the gifts on a credit card makes it easier to overspend. Credit cards almost always have double-digit interest rates, and a $1,000 charge to a credit card for holiday gifts paid back at the minimum payment could end up costing you $1,800 or more.
  5. Make your list early and give it a thorough look. Who do you absolutely need to send gifts to, and who would appreciate a heartfelt card just as much. Providing gifts can also make others feel like they must reciprocate even if they can’t afford to, so be mindful of that as well.
  6. Do more DIY. Giving thoughtful homemade gifts can certainly cut down on cost. Starting now provides enough time to make those gifts and checks them off the box as done and ready to give.
  7. Research the best deals. Price out what you plan to purchase over the next few months. You may have a brick-and-mortar discount store close to home. But it’s worth checking online to see if there’s another that can beat its prices. You have time to search now. Bargain hunting will be a lot more competitive in a few months.
  8. Use email to your advantage. A Google account is free to set up, and you’re able to have more than one email. Create one specifically for your holiday shopping. Use it to subscribe to email lists at the stores you plan to shop at. Those pesky notifications might get annoying – but, buried in their promotional spam may be coupons, discounts, and free delivery services.
  9. Set Limits. Consider speaking with family members and close friends about a predetermined spending limit ahead of the holiday season. This is especially great for those doing gift exchanges. A price limit can help you, as well as others, stay within their means. If you normally draw names, do it early to provide more time to bargain hunt for that special item.
  10.  Track Your Purchases. Once you begin the holiday season, keep track of all your purchases. Bring your gift list, along with your budget sheet, with you on every shopping trip. As you begin to purchase gifts and spend money, be sure to subtract the amount from your running Christmas budget total. This will let you know how well you are sticking to your budget and will make it easier to adjust between categories if needed. Tracking your spending is the biggest key to sticking to your budget.

As crazy as it seems to think of the holidays right now, good planning and preparation can make those holiday cost a lot more reasonable.

Are you a good communicator?

Are you a good communicator?

By Kylee Harrison

Helping kids to perfect resumes and cover letters is a passion of mine.  It is a piece of this job that I really enjoy.  Throughout the years, I have seen terms like leadership and communication litter each page that I read.  However, one thing I have noticed, is the lack of an explanation or follow-through with these terms.  It is easy to say, “I am a good leader in my school.” But if we deep-dive this sentence, what does that really mean?  I always tell kids, don’t just say that you are a leader, show me how with your words!  Recently, I have had some great leadership and communications lessons and discussions with our district 4-H’ers.  Hopefully, these classes will give some leadership pointers and tips to them that they can carry on to their clubs, school or work.

We discussed that one part of being a good leader, was being able to effectively communicate your message to others.  Students examined many different definitions of communication and ultimately created their own definition.  We looked at all the ways that you can communicate with others, in multiple situations and the appropriateness of each.  Finally, we discussed the difference between “you” messages and “I” messages and how this can be a way to change the tone of a situation.

Here are some key points to being a good communicator that will ultimately make you a good leader:

  • Communication is found in the spoken word through body gestures and symbols.
  • Being a good communicator is important for teaching and facilitating students and establishing personal relationships.
  • Active listening is an essential element of good communication.
  • Using “I” messages is a productive and appropriate way to share one’s feelings and thoughts with another person or group.
  • Asking questions, repeating what was said, and checking for accuracy when relaying information are elements of good communication.

Your 5 Senses

My Five Senses | Early Childhood Health Lesson

By Alma Varela

Our little kids are natural explorers with curious minds. It is important for them to develop an understanding and awareness of their five senses. I have an activity that will help our pre-k – 2nd graders learn to identify their body parts and learn about the five senses while learning the importance of food choices and building a food vocabulary.

Let’s start by asking what are their favorite foods, there may be a variety of answers, but let’s think about the important nutrients we get from the foods we eat. They help us stay strong and grow, they give us energy to learn and play. After we have talked about the importance of food, let’s talk about the different types of food. Some foods are good for us and some are not.

To do the activity, place three different foods on a plate. Help them describe how each food looks, feels, and tastes. Use the following prompts;

We can use our five senses to explore a big variety of foods that we eat.

With our eyes, we can see what the food looks like.

With our nose, we can smell it.

With our ears, we can hear the sounds it makes when we eat it.

With our mouth, we can taste it.

Without hands, we can feel its texture.

This activity can be done with a new food or a favorite food that kids like. The point of this exercise is to encourage trying something new, even if they don’t like it in the end. Healthy habits begin at home with the help of family, so let us encourage healthy eating habits with this activity.

Popcorn

Popcorn

By Kristin Penner

Summertime always has us thinking about our health and looking our best in our swimming suits.  One way we can do this is by choosing healthier snacks.  Popcorn is a very popular snack not only at the movies but in homes as well.  Here are some fun facts about popcorn and why you should choose this snack over others.

  • Archaeologist have uncovered proof that popcorn had been around long before the arrival of the Europeans in the New World.  Excavations in the bat cave of the West Central New Mexico turned up popcorn ears nearly 5,600 years old.
  • Americans consume 52 quarts per person per year.
  • Approximately 70 percent of that is purchased at retail stores in both raw and popped form and eaten at home.
  • The other 30 percent are eaten at sporting events, movie theaters, amusement parks and many more.

What Makes it pop

  • Popcorn is a type of maize, or corn, and is a member of the grass family.
  • Popcorn is a whole grain
    • The germ, endosperm, and the hull
  • Of the 4 most common types of corn sweet, dent, flint, and popcorn- only popcorn pops
  • Popcorn differs from the other types of corn in that its hull has just the right thickness to allow it to burst open
  • Each kernel of popcorn contains a small drop of water stored inside a circle of soft starch.  Popcorn needs between 13.5-14% moisture to pop.  The soft starch is surrounded by the kernels hard outer surface
  • As the kernel heats up the water begins to expand
  • Around212 degrees the water turns into steam and changes the starch inside each kernel into a super hot gelatinous goop
  • The kernel continues to heat to 347 degrees, pressure inside reaching 135 pounds per square inch before bursting the hull open
  • As it explodes, steam inside the kernel is released.  The soft starch inside the popcorn becomes inflated and spills out, cooling immediately and forming into the odd shape we know and love.
  • A kernel will swell 40-50 times its original size

Nutritional value

  • Air-popped popcorn has only 31 calories per cup; oil-popped popcorn has only 55 calories per cup.
  • When lightly buttered, popcorn contains about 133 calories per cup.
  • Popcorn is a whole grain, making it a good-for-you food.
  • Popcorn provides energy-producing complex carbohydrates
  • Popcorn contains fiber, providing roughage the body needs in the daily diet.
  • Popcorn is naturally low in fat and calories.
  • Popcorn has no artificial additives or preservatives and is sugar-free.
  • Popcorn is ideal for between meal snacking since it satisfies and doesn’t spoil the appetite.
  • 3 cups of popcorn equal one serving from the grain group.

So, when trying to choose a snack popcorn is a very good choice as it is very low in calories

 

 

 

 

Controlling Bagworms in Trees

Controlling Bagworms in Trees

By Ron Honig

Homeowners with evergreen trees should take note that it is time to consider treating bagworms in trees if infestations exist.  Bags made of silk and debris from clipped foliage are hanging on trees this spring with this season’s crop of bagworm eggs.  Around mid-May small larvae hatch from the bags and continue their lifecycle of feeding on tree foliage.

The bags have been humorously called “Nature’s Christmas ornaments” but if left unchecked, bagworm larvae will continue to multiply to numbers that can significantly defoliate evergreens or whatever tree species the worms have invaded.

The caterpillars Thyridopteryx ephemeraeformis, more commonly known as bagworms, are easy to recognize once they have begun to construct their bags which become their home and hiding place throughout the year.

Life Cycle

Bagworms over-winter as eggs in last year’s bags hanging on the tree or anywhere else they can find a place to attach.  From mid-May through June, larvae hatch and exit the bags.  The larvae often suspend themselves by strands of silk as they move from the old bag to a new branch.  They immediately construct new miniature silk-lined bags and then begin feeding.

Bags are often decorated with bits of foliage.  As the larvae grow in size, so do the bags.  Larvae remain in the bags to feed and move about with only heads and thoracic (legged) segments protruding from the front.  When it’s time to molt, the front of the bag is closed temporarily.  Afterward, it is reopened and the larvae continue to forage.  The back of the bag remains open to allow the elimination of wastes.

By mid- to late-August bagworm feeding is complete.  Larvae anchor bags to branches and seal themselves inside.  Researchers say the larvae then turn themselves to face the posterior opening of the bag and enter the pupal stage.  Pupation is completed in two to three weeks.

Just before moths emerge, male pupae work their way through the posterior openings, protruding slightly.  Male moths are black with clear wings.   Female moths remain in pupal cases within the female bags.  Lacking wings, legs, antennae, mouthparts, and functional eyes, females are nothing more than soft, white, slug-like, egg-filled sacks according to entomologists.

Males then move to the female bags where mating occurs while the female larvae remain in the bag.  After copulation, females deposit eggs (up to 1,000 per female) into their pupal cases and seal the bags.  Eggs will remain in the bags throughout the winter months.

Hosts

Bagworms are best known as pests of eastern red cedar, junipers, arborvitae, spruce, and pines.  When infestations are heavy however, bagworms will attack a number of broadleaf trees and even clover, ragweed and nightshade plants according to entomologists.

Control

Hand-picking bags off of trees during the winter months can help reduce the number of hatching larvae in May, but if the infestation is heavy or if the trees are tall, controlling bagworms culturally can be impractical.  Pulled bags need to be disposed of and not just dropped on the ground.

The use of a well-timed insecticide treatment program can reduce feeding larvae to low levels.  Depending on the amount of management and effort the homeowner wishes to expend determines the treatment timing.

If the homeowner only makes one insecticide application, it should be applied in late June to early July.

If the owner wishes to control the bagworms as much as possible, then two insecticide applications are recommended: once in late May and then again at the end of June.

Many products are labeled for bagworm control including the insecticides Permethrin, Cyfluthrin, Acephate, and Spinosad.  The particular product label will provide the recommended rates for mixing.  Large jobs or treating tall trees might best be done by lawn care professionals.

Homeowners wishing to maximize bagworm control, should plan their first treatment at the end of May or early-June.

How are your teeth?

How are your teeth?

By Nancy Honig

That time of year recently rolled around for me, the time when I need to see the dentist for my checkup. I honestly enjoy going to the dentist, but I have never had any issues other than the occasional cavity. One of the things I have learned about dental health in recent years is that it can play a significant role in our overall health, especially as we age.

Unfortunately, there are several reasons while older adults tend to have poor oral health.

Many older Americans do not have dental insurance because they lost their benefits upon retirement and the federal Medicare program does not cover routine dental care, thus they are unable to afford to see a dentist. Older adults may be more likely to be homebound and find it difficult to go somewhere to receive services. Seniors who live in long term care facilities are also at increased risk of poor oral health as are those who smoke.

According to the CDC common oral health problems in older adults include:

* Untreated tooth decay. Nearly all adults (96%) aged 65 years or older have had a cavity; 1 in 5 have untreated tooth decay.

* Gum disease. A high percentage of older adults have gum disease. About 2 in 3 (68%) adults aged 65 years or older have gum disease.

* Tooth loss. Nearly 1 in 5 of adults aged 65 or older have lost all their teeth. Complete tooth loss is twice as prevalent among adults aged 75 and older. Having missing teeth or wearing dentures can affect nutrition, because people without teeth or with dentures often prefer soft, easily chewed foods instead of foods such as fresh fruits and vegetables.

* Chronic disease. People with chronic diseases such as arthritis, diabetes, heart diseases, and chronic obstructive pulmonary disease (COPD) may be more likely to develop gum (periodontal) disease, but they are less likely to get dental care than adults without these chronic conditions. Also, most older Americans take both prescription and over-the-counter drugs; many of these medications can cause dry mouth. Reduced saliva flow increases the risk of cavities.

So, what can you do to improve your oral health?

* Drink fluoridated water and brush with fluoride toothpaste.

* Practice good oral hygiene. Brush teeth thoroughly twice a day and floss daily between the teeth to remove dental plaque. If you find it difficult due to arthritis or grip strength, there are several assistive devices available that can improve your ability to brush and floss.

* Visit your dentist at least once a year, even if you have no natural teeth or have dentures. If you are unable to afford it check with your local health department for

* If you have diabetes, work to maintain control of the disease. This will decrease risk for other complications, including gum disease. Treating gum disease may help lower your blood sugar level.

* If your medication causes dry mouth, ask your doctor for a different medication that may not cause this condition. If dry mouth cannot be avoided, drink plenty of water, chew sugarless gum, and avoid tobacco products and alcohol.

* See your doctor or a dentist if you have sudden changes in taste and smell.

If you are a caregiver, be sure and help older individuals brush and floss their teeth if they are not able to perform these activities independently.

Day Camp

By Kylee Harrison

Looking for a fun summer-time activity for your kiddos?  The Wild West Extension District is offering five different day camps.  The camps are open to any kid age 5 to 10 years old and each day is just $5 per child which includes lunch, a snack and all the fun activities!

It’s a Buggy Time – This theme dives into the creepy-crawly world of insects!  Kids will make their own bee hotel while learning about pollination, see the life cycle of a butterfly and make a hungry caterpillar craft.  A neighboring 4-H’er will be a guest speaker to the group and tell them all about the entomology project in 4-H and explain how to pin an insect.  Kids will also enjoy a mystery menu lunch!  This day camp will be in Liberal on June 22nd, Hugoton on July 6th and Sublette on July 13th.

Around the World – Take a tour around the world at this day camp in Liberal on June 29th.  Kids will get to hear from fellow Wild West District agent, Nancy Honig about countries she has visited around the world and discuss their food, customs and landmarks.  Kids will learn about passports, maps and flags and enjoy a Mexican food lunch.

Down on the Farm – The last day camp of the year will be July 27th in Liberal and will be a great farm experience.  We have several guest speakers for the day that will show them tractors and lots of animals.  Kids will also get to do a craft and learn about germination and growth of seeds.  We will end the day with ice cream in a bag.

To register your child for any of these activities, go to www.wildwest.ksu.edu Payments can be made to your local Extension Office.  For more information, call Kylee Harrison at 620-624-5604 or email kharrison@ksu.edu.

 

Herbs

Herbs

By Kristin Penner

Tired of eating the same bland meals over and over?  Well one way you can change it up is to start adding herbs into the meals you cook and also in your drinks.

What are herbs?  Soft-stemmed plants where the leaves, flowers, roots or seeds are used to flavor foods or beverages.

Herbs have been around for many years.  They were originally used in food less for their flavor, and more for their digestive and preservative properties.   The anti-bacterial properties were also important in preserving food before refrigeration came along.

It is now more common to use herbs for seasoning dishes and drinks than for health benefits.

When cooking with herbs start slowly.  Each herb has its own subtle and individual flavor.  Each herb’s flavor compliments a particular companion food.  When trying to decide what herbs to add to a dish here are some pairing recommendations

  • Beef- Sage, Thyme
  • Chicken- Oregano, rosemary, sage, thyme
  • Pork- oregano
  • Corn- parsley
  • Green beans- dill, oregano, thyme
  • Potatoes- Dill, parsley, sage
  • Sumer Squash- Rosemary, sage
  • Tomatoes- Basil, dill, oregano, parsley

Fresh vs. dried- both are great ways to add flavor to your meals.  Dried herbs tend to have a deeper, spicier flavor than fresh herbs. For that reason, you can add less dry herbs than you would fresh. It is better to start with small amounts and adjust so you don’t overpower your meal with flavor.  For best results when cooking add the less delicate herbs (such as dill seed, oregano, thyme) earlier in the cooking and more delicate herbs (such as basil, chive, mint) later or just before serving.

Herbs can be a fun, inexpensive way to add a new twist to your favorite recipes or experiment with your own creations.  Herbs do not have any calories, fat, or carbohydrates but are plentiful in healthful antioxidants and pigments.

Snack in Season

Snack in Season

By Alma Varela

Fruit is a healthy option for snacking. According to the USDA, we need at least a cup of fruit a day. Fruit contains essential nutrients like Vitamin C, which is important in helping the body repairs itself. Vitamin C also aids in the absorption of iron. Pineapples are in season in the month of May, so take advantage of this sweet fresh fruit and make pineapple leather for on the go snacks.

Pineapple Leather

Ingredients

  • 3 cups of chopped pineapple
  • 2 tablespoons honey

Directions

  1. Preheat oven to 200 degrees
  2. Blend ingredients in blender until smooth
  3. Line a 13 in. x 18 in. baking pan with parchment paper
  4. Pour mixture and spread evenly
  5. Bake for 3 – 4 hours
  6. Let cool completely and cut into strips
  7. Store in airtight container

 

Onions Which one is Right?

Onions Which one is Right?

By Nancy Honig

Did you know that the onion is part of the related to the lily and in my opinion is one of the most important vegetables out there! Onions are members of the allium family, a genus of pungent plants that also includes garlic, leeks, chives, ramps, and hundreds of other species. Even among onions there are many, many different types, each with its own special qualities. There are two main classifications of onions- green (also called scallions) and dry onions, which are simply mature onions with a juicy flash covered with dry, papery skin. Dry onions come in a variety of sizes, shapes, and flavors.

When you are at the grocery store and see the variety, it can be overwhelming. Here are some basics to help you understand which onions are best for which dishes.

Yellow onion – The typical onion most are familiar with is the yellow onion. It is the workhorse of kitchen. They can be used in savory dishes either raw or cooked, they hold up well in soups, stews, and sauces. The yellows hold up extremely well over that process of caramelizing because it is a long, slow heat.

Sweet onion – Among the sweet varieties the most common in our area is the Vidalia. These are large, pale-yellow onions that are exceedingly sweet and juicy. They are typically in season from May through July but can usually be found year-round. They are great for onion rings, roasting and grating. The Maui onion (from the island of Hawaii) are sweet mild and crisply moist. These sweet onions have a pale-yellow skin. The inside may look white, but they are yellow. If you’re looking for an onion that tastes amazing raw in salads, relishes or chopped as a garnish, go for sweet onions. They just have that mild onion flavor with a touch of sweetness that you can use in several things.

Red onion – These are best for eating raw and for pickling. They are excellent in salads, sandwiches, and guacamole. Red onions, specifically, can have a peppery, spicy flavor to them.” This variety is sweetest from March to September. Red onions pair well with equally strong-flavored greens such as kale or arugula. . Cut red onion can be soaked in cool water for a period, and the water can be drained off, resulting in less “bite” and pungency.

White Onions – White onions it the type of onion you’ll usually find in prepared salads (potato and macaroni salads, for instance) and traditionally in Mexican cuisine. White onions can be strong, but they tend to have less aftertaste.

Shallots – Shallots have a mild onion flavor. These bulb-shaped alliums taste like a garlic-onion hybrid. In French cooking, shallots are used in vinaigrettes and sauces, as well as on top of steak. When a recipe calls for a shallot and you don’t have one, you can likely substitute another type of onion for it.

Cutting onion is the one thing I hate about onions. I seem to be one who cries every time I cut them.  One of the things I discovered is that a dull knife smashes rather than slices, doing more damage to the onions’ cells and thereby releasing more of the tear-inducing compound. You can also try chilling your onions. It takes foresight, but chilling peeled, halved onions in the fridge or in a bowl of ice water for 30 minutes can lessen the chemical’s effect.

There are also lots of online tutorials for how to cut up onions if you struggle with the best way to slice or diced one. This is one of the beauties of YouTube is being able to watch something in real time and stop and start it.

When selecting your onions be sure and purchase firm onions that are free of blemishes. The papery orbs shouldn’t have a scent. Onions should be stored in a cool, dark place with plenty of ventilation. Be sure and check on them regularly to make sure they haven’t gone bad.

First Friday e-Calls

First Friday e-Call Webinars

By Kylee Harrison

First Friday calls are an excellent opportunity to learn about resources available across the state.  The purpose of the First Friday e-Call is to increase the local community’s knowledge of the experts, education, and economic resources available to help small businesses and entrepreneurs and to share innovations in community development.

The First Friday calls are hosted by K-State Research & Extension Community Vitality Specialist, Nancy Daniels.  Each month, she brings in an informative speaker and explains interesting opportunities for you and/or your community.

The e-Calls are hosted via zoom on the first Friday of each month at 9:30 a..m.   The next call will be May 6th and will feature Erik Pedersen and Amara Kniep, from NetWork Kansas, will share exciting opportunities made possible by a $500,000 grant from the Patterson Family Foundation.

To register for this e-Call or any of the future calls, please go to https://tinyurl.com/y9pjybxv

Cool-Season Grass Management Calendar

Cool-Season Grass Management Calendar

By Ron Honig

In an effort to help homeowners plan their lawn management procedures, K-State’s horticulture department has developed a calendar to follow for tips and reminders on cool-season lawn care.

The following suggestions are for cool-season grasses such as Kentucky bluegrass or tall fescue. Zoysiagrass, bermudagrass, and buffalograss are warm-season grasses and require a different maintenance regime.

March
Spot treat broadleaf weeds if necessary. Treat on a day that is 50 degrees or warmer. Rain or irrigation within 24 hours of application will reduce effectiveness. Combination herbicides such as Trimec or Weed-B-Gon containing the active ingredients 2,4-D and dicamba work well.

April
Apply crabgrass preventer when redbud trees are in full bloom, usually about April 1st to the 15th. Crabgrass preventers containing the herbicides Dimension (dithiopyr) or Barricade (prodiamine) normally provide season-long control with a single application. The preventer needs to be watered in before it will start to work. One-quarter inch of water will be enough to water in any of the products commonly available. Remember that a good, thick lawn is the best weed prevention and may be all that is needed.

May
Fertilize with a slow-release fertilizer if you water your lawn or if you normally receive enough rainfall that your turf doesn’t go drought-dormant during the summer. If there are broadleaf weeds, spot treat with a spray or use a fertilizer that includes a weed killer. Rain or irrigation within 24 hours of application will reduce effectiveness of the weed killer, but the fertilizer needs to be watered in. If you are using a product that has both fertilizer and weed killer, wait 24 hours after application before watering it in.

If grubs have been a problem in the past, apply a product containing imidacloprid or chlorantraniliprole during May or anytime from May through June for imidacloprid. These products work to prevent grub damage. If rainfall does not occur within 24 hours, irrigate with 1/4″ of water.

June through Mid-July
Apply a second round of crabgrass preventer by June 15 – unless you have used Dimension (dithiopyr) or Barricade (prodiamine) for the April application as those two will last all season. Again, remember to water it in.

Late-July through August
If you see grub damage, apply a grub killer that contains Dylox.

The insecticides imidacloprid and chlorantraniliprole are effective against young grubs but may not be effective on late instar grubs. The grub killer containing Dylox must be watered in within 24 hours or effectiveness drops.

September
Fertilize with nitrogen around Labor Day. This is the most important fertilization of the year. Water in the fertilizer if rainfall does not occur.

November
Apply nitrogen fertilizer. This fertilizer is taken up by the roots but is not used until the following spring. Water in the fertilizer.

Spray for broadleaf weeds even if they are small. Broadleaf weeds are much easier to control in the fall than in the spring. Try to spray on a day that is at least 50 degrees. Rain or irrigation within 24 hours reduces effectiveness. Follow the labeled use rate for all products.

Preparing for the cost of college

Preparing for the cost of college

By Kristin Penner

Does the price tag of your dream college have you a little worried?  Sometimes the initial sticker price is enough to discourage you from going to the one school you really want.  The good news is there are possibilities to assist you in going to the college of your choice, but you must do your homework.  There are a lot of factors that go into calculating the cost per semester.

What is included in the cost of college?

  • Tuition- The cost of taking courses- Course cost varies by school
  • Room and board- Lodging and food costs, vary by school
  • Books and supplies- this is an expense that most people don’t think about and books and supplies can be very costly and some classes need multiple books.
  • Fees- most colleges have additional fees for conveniences like parking and activities.
  • Travel and miscellaneous- This would be for gas, cell phone, and other monthly expenses you have.

These are all very important things to consider when you are trying to make the decision if you are able to afford the college you want.

What are you options for helping to pay for college? 

Scholarships- can make what you thought was not possible a possibility.  Apply for all scholarships unless there is a qualification that you do not meet.  You will have the opportunity to apply for local scholarships as well as, the college will have scholarships that can sometimes be renewable for several years helping to pay for your tuition.

Grants-  These are loans usually through the government that you do not have to repay.  Most of the time these are based off of household income so not everyone qualifies.  You should always check to see if you do or not.  You might be surprised.

Federal Student loans-  Loans through the government to help pay for your college expenses.  The amount you will receive is based off the income of the household as well.  Most will qualify for some type of assistance.  There are several different kinds of federal loans so you will need to read and understand what you will be applying for.  For more information, about the different types of financial aid visit, https://studentaid.gov/h/understand-aid/.

Private Student loans- These type of loans are not recommended unless you have exhausted all other resources.  They do not offer flexible repayment terms or have the protection the federal student loans do.  These usually have variable interest rates which cause your monthly payments to change.

Preparing to go to college and making sure you choose the right school can be very stressful.  There are lots of great resources available to help you make the best choice.  If you would like more information you can always contact your local extension office and we will guide you in the right direction.

Drink Your Water!

Drink Your Water!

By Alma Varela

Drinking water is a very important step in maintaining good health. The human body is made of 55 to 75 percent water. When we do not consume enough liquids, we become dehydrated. Dehydration can have a negative impact on our mental and physical health. Most adults need 6 cups of fluids a day; however, everyone’s needs are different. While drinking water is the best way to hydrate, we also get fluids from foods and beverages like milk, fruit juice, vegetables, soups, and yogurt. So, what are the benefits of drinking water?

  • Lubricates joints
  • Aids digestion
  • Delivers nutrients and oxygen throughout the body
  • Boosts skin health
  • Protects vital organs and tissue
  • Regulates body temperature
  • Flushes body waste
  • Supports weight loss

Concussions and TBI’s No Joking Matter

Concussions and TBI’s No Joking Matter

By Nancy Honig

When it comes to brain injuries, not a single injury or person is the same. The month of March is dedicated to improving awareness of brain injuries. I have personally known several people with traumatic brain injuries (TBI) that had results from mild to those who passed away from their injury. My brother suffered a TBI in his late twenties that had a lasting impact on the remainder of his life, this is part of the reason education about both TBI’s and concussions is very important to me.

There are a number of ways to hurt your head, from hitting it as you get into the car to falling off a bike. There were 9.5 million emergency room visits and over 69,000 TBI-related deaths in 2021 with over 30% adults over the age of 65.

Traumatic brain injury is different than a stroke or other types of internal injury to the brain because it is attributed to an external cause, such as a bump, jolt or blow to the head, or penetrating injury — also to the head. So, what is the difference between a concussion and a TBI? A concussion is a TBI, but a TBI is not necessarily a concussion. A concussion occurs when your brain moves and hits the inside of your skull, causing bruising. The amount of damage determines concussion severity.

Symptoms can begin right away or come on gradually. One acronym used to recognize a concussion is HEADS;

H – headaches

E – ears ringing

A – amnesia, altered consciousness

D – double vision and/or dizziness

S – slurred speech

Moderate and severe TBIs are more serious injuries that concussions and can be caused by a severe blow to the head or penetrating injury. These are often caused by falls, car and bike accidents, sports injuries, and violence (including shaken baby syndrome). For older adults especially, traumatic brain injuries can have serious consequence including how someone thinks or functions. They can also impact a person’s emotional well-being. Because many older adults take blood thinner medications this can also greatly affect a brain injury.

The signs and symptoms are very similar to a concussion. They typically fall into 4 areas: Physical: Bothered by light or noise; Dizziness or balance problems; Feeling tired, no energy; Nausea or vomiting (early on);Vision problems.

Thinking and Remembering: Attention or concentration problems; Feeling slowed down; Foggy or groggy; Problems with short- or long-term memory; Trouble thinking clearly.

Social or Emotional: Anxiety or nervousness; Unusual or easy irritability; Feeling more emotional; Sadness.

Sleep: Sleeping less than usual; Sleeping more than usual; Trouble falling asleep.

Symptoms may be difficult to sort out as they are like other health problems. After a mild TBI or concussion a person may not recognize or admit that they are having problems or understand how the symptoms they are experiencing affect their daily activities. Problems may be overlooked by the person with the mild TBI or concussion, family members, or healthcare providers

I have personally observed these types of TBI related problems both with family and friends. Be aware of symptoms, take caution to avoid these whenever possible by wearing proper head gear, finding ways to help with fall prevention, and not putting yourself in dangerous situations that can cause injury.

Facts and tip sheets with more information from K-State Research and Extension is available at www.TBIoptions.ksu.edu and www.aging.ksu.edu. The site includes videos with survivors who share their stories about rebuilding their lives and relationships, and opportunities for reflective thinking and personal growth.

Get your walking shoes ready – it’s time for Walk Kansas!

Get your walking shoes ready – it’s time for Walk Kansas!

By Kylee Harrison

Walk Kansas

Walk Kansas is an 8-week healthy lifestyle challenge.  Participants can choose from three different lengths of challenges and participate either individually or with a team.  Teams can be family, coworkers, friends, community organization members, neighbors, or part of a faith-based community. We will send weekly motivation to help you achieve your goal.  There will be weekly fun prizes and events!  Here is a list of a few important highlights of Walk Kansas:

During the 8 weeks

What activities count?

  • Any moderate or vigorous intensity activity..
  • Strengthening exercises also count and these activities are part of the physical activity

Want more information or to register? Visit www.walkkansas.org

Avian Influenza Hits Close to Home

By: Lacey Noterman, Livestock Extension Agent

The Kansas Department of Agriculture is reminding Kansas Poultry producers to remain vigilant in their biosecurity practices.  This applies to everyone from commercial poultry growers to backyard flock owners and 4-H poultry members.  It is critical that everyone takes proper steps to isolate their birds and wild waterfowl migrating.  HPAI is caused by an influenza type A virus, which can infect poultry (chickens, turkeys, pheasants, quail, domestic ducks, geese, and guinea fowl) and is carried by fee flying waterfowl such as ducks, geese and shorebirds.

Avian influenza is contagious.  It exists naturally in many wild birds and can be transmitted by contact with infected birds or ingestion of infected food or water.  Although extremely rare, humans and other mammals can be vulnerable to the disease.

Avian influenza is caused by influenza Type A virus (influenza A). Avian-origin influenza viruses are broadly categorized based on a combination of two groups of proteins on the surface of the influenza A virus: hemagglutinin or “H” proteins, of which there are 16 (H1-H16), and neuraminidase or “N” proteins, of which there are 9 (N1-N9). Many different combinations of “H” and “N” proteins are possible. Each combination is considered a different subtype, and related viruses within a subtype may be referred to as a lineage. Avian influenza viruses are classified as either “low pathogenic” or “highly pathogenic” based on their genetic features and the severity of the disease they cause in poultry. Most viruses are of low pathogenicity, meaning that they cause no signs or only minor clinical signs of infection in poultry.

If you suspect your flock contracted the disease, quarantine the affected birds and area immediately.  Notify your veterinarian of any suspected cases.  Unfortunately, there is currently no effective treatment of the disease.

Ways to Prevent HPAI

  • Keep wild birds and contaminated birds away from your home or farm
  • Stay informed about the health of neighboring birds
  • New birds to your farm should be isolated
  • Restrict unauthorized traffic on and off your farm
  • Thoroughly disinfect any material entering and leaving the farm

Be a flock defender!  Biosecurity is the key to keeping our nation’s poultry healthy.  USDA’s Defend the Flock education program offers free tools and resources to help everyone who work with or handles poultry follow proper biosecurity practices.  These practices will help keep your birds healthy and reduce the risk of avian influenza and other infectious diseases.

For more information on culling strategies, contact Lacey Noterman, K-State Research and Extension Wild West District Livestock Agent at lnote@ksu.edu or stop by your local extension office.

 

Confirmations in Commercial and Backyard Flocks

Increasing Tomato Yields with Red Plastic Mulch

Increasing Tomato Yields with Red Plastic Mulch

By Ron Honig

Most gardeners employ some type of mulch system in their gardens to control weeds and conserve moisture.  Research has shown certain vegetables may gain an advantage by using varying colors of plastic mulch.  Kansas State University Horticulture Expert Ward Upham provided the following report on the use of red plastic mulch under tomato plants.

Upham says plastic mulches have long been known to provide advantages for the vegetable grower including earlier fruiting, increased yields and weed control. More recently, advantages have been noted for colored mulches over the more traditional black plastic mulch.

With tomatoes, the color of choice has been red. Though normally there is an increase in production of marketable fruit with red mulch over black mulch, the amount of the increase varies with the type of year we have. There may be no increase during years of near-perfect weather or up to a 20% increase with less favorable growing conditions. A good average expected yield increase is about 12%.

How to Apply Plastic Mulch

Upham says commercial growers have a mulch-laying machine that applies the trickle (drip) irrigation line and the mulch in one operation. Home gardeners must do this by hand. The first step after soil preparation is to place a trickle line near the center of where the mulch will lay as the plastic will prevent rainwater or overhead irrigation from reaching the plants.

Then, Upham recommends to construct trenches for the outer 6 inches of the plastic mulch. This allows the center of the bed to be undisturbed with the edges of the mulch draping down into the trench. Fill the trenches to cover the edges of the mulch. This will prevent wind from catching and blowing the mulch. Upham states, if the soil has been tilled, a hoe is all that is needed to prepare the trenches.

It is important to remember that the red plastic sheet must be on top of any other mulch so it can reflect the light back to the tomato plants.  Placing an additional organic mulch such as straw on top of the plastic in an attempt to hold the plastic sheets down, will negate the benefit received from the light reflection.

The red plastic mulch is available from a number of sources.  Check with your local garden supply store, but an online search will also provide a number of vendors offering the red plastic sheets.

 

 

 

The use of red plastic mulch has shown an average tomato produce yield increase of approximately 12 percent.  (Photo courtesy of Ward Upham, Kansas State University).

 

Do you eat dinner as a family?

Do you eat dinner as a family?

By Kristin Penner

Making meals at home is a great way to save money and spend quality time as a family.  Over the year’s family meal times have decreased.  This is mostly due to schedule conflicts.  Making time for family meals is beneficial to parents and children alike.  Children who eat meals as a family have improved food habits.  They tend to eat more fruits and vegetables and less fried food and sodas.

Meal times are also a great time to connect with your family members and see how things are going for them.  A few tips in helping make family meal times the most successful are: Turn the TV off, Fix the meals together- make it fun, let everyone have a turn in talking about their day, keep the meal pleasant, don’t make this a time of punishment, and make sure it is a priority for everyone to be at the table.

If family meals are not something your family is used to, start by making a commitment as a family of days of the week you will prepare a home cooked meal and eat together.   The results you will see will eventually lead the family to make this a consistent habit.

Women are a Family’s Health Promoter

 

Women are a Family’s Health Promoter

By Alma Varela; Published by SW Region Community Health Corner, A Monthly Newsletter by K-State Research and Extension, the Immunize Kansas Coalition and local partners supporting women’s wellness

Women are leaders of health for their families and communities. For example, mothers are often the first to recognize when their children are not feeling well and know the best ways to prevent family illnesses. Also, the majority of women have jobs. For those fortunate enough, those jobs have essential benefits like health insurance, family and sick leave, and wellness programs. Women sometimes don’t prioritize their own well-being and delay check-ups that can prevent chronic conditions. That’s why K-State Research and Extension and partners provide the SW Region Community Health Corner newsletter. Each monthly newsletter will contain information about women’s health, immunization, and how to improve health literacy. Health Literacy means building skills like reading medicine labels and consent forms, understanding instructions given by health providers, and understanding blood pressure readings, coping with stress and seeking health for all. Women use health literacy skills to communicate health needs and make health decisions to ensure her well-being and that of her family.

Vaccination How do vaccinations work, and why are they important?

Did you know that vaccines have been around for over 200 years? In 1796 the first vaccine was made to stop a disease called Smallpox. Since then, scientists have worked hard to create new vaccines to keep us healthy and safe.

Vaccines work by tricking our body into thinking we have been exposed to a germ. To do this, scientists take a dead, weakened, or harmless part of a germ and introduce it into our bodies. Our body reacts to the harmless germ by alerting our immune system to an intruder. Then, our immune system sends fighter cells to attack the intruder. During the attack, our body learns to recognize the germ so the next time it enters our body, we do not get sick. This process is called Acquired Immunity. When you get vaccinated, you not only help yourself, you protect everyone around you, Especially those who have weakened immune systems. This protection is called Heard Immunity. It occurs when the germ can’t get to a vulnerable person because so many people around that person are vaccinated.

Vaccination works much like an umbrella that offers protection from getting wet in a rainstorm. Though you might get a bit of sprinkle here or there, an umbrella keeps you from getting drenched. A vaccination works similarly for protection against viruses. Thanks to Justin Goodno, Barber County Agriculture and Natural Resources, for sharing this analogy.

Find a vaccine near you:

Text your ZIP code at 438829

Call 1-800-232-0233

Oatmeal

Oatmeal

By Nancy Honig

January is typically full of cold days where something warm sounds tempting. It is also a month during which some of us are feeling the cost of Christmas, and looking for economical foods. Enter oatmeal! Oatmeal is a delicious whole grain food with many healthful benefits. It is rich in fiber, which helps maintain a healthy bowel, lowers cholesterol levels, and promotes heart health.

Oatmeal is most eaten for breakfast, but oats can be included in many recipes, such as breads, cookies, and even meatloaf! Although instant or quick oats are the best known types, there are many different kinds of oats you can include in your diet.  Oats are whole grains with both bran and germ intact. As such, they are a good source of soluble fiber, the fiber that helps lower your body’s cholesterol, and appears to reduce your risk of heart disease. The way oats are processed influences their nutritional value and benefits.

Rolled oats are the traditional forms of oatmeal that we see in the grocery store. Rolled oats are oat groats which have been de-husked and then steamed, before being rolled into flat flakes under heavy rollers (rolled oats!) The oat flakes are toasted to remove moisture and make the oats shelf stable.  Quick-cooking oats are rolled oats cut into small pieces, so they also retain their nutrient value while cooking fairly quickly. They are rolled thinner and cooked/steamed longer before flaking and drying, so they absorb water rapidly and cook more quickly. Old-fashioned rolled oats are created after steaming oat groats and rolling them into fine flakes. They are thicker than instant and will not absorb water as quickly. I think oatmeal cookies varieties are a good way to see the difference. If you like a soft oatmeal cookie use quick cooking oats. If you like a dense, chewy oatmeal cookie use old-fashioned oats.

Steel cut oats are produced by cutting whole groats into smaller pieces. Steel cut oats are not always steamed and flaked, so they may cook a lot slower than more traditional rolled oats. However, steel cut oats are nutritionally similar to rolled oats, ounce for ounce. Calories, carbohydrates, protein, fat and fiber are much the same. The difference is twofold. Due to their density, steel-cut oats are cooked with a higher ratio of liquid than rolled oats. They yield a larger portion, meaning you can eat less and consume fewer calories. Steel cut oats take longer to digest, helping us stay full longer, and reducing the rise in blood sugar. This low glycemic index, as it is called, is helpful for those with pre-diabetes or diabetes, as is having active lifestyles.

If using steel cut oats, realize they will take much longer to cook than quick or old fashioned. You can use the stovetop, a slow cooker or a pressure cooker, it is just a matter of how long you want to take to prepare them. Be aware some recipes may suggest letting the oatmeal set in the pan overnight to soften after it has been cooked. Remember, foods with high moisture content such as cooked oatmeal can be a dangerous place for bacteria to grow when not kept below 40 degrees F or above 140 degrees F.

So, get out your oats and cook some up on the next cold winter day. Don’t forget to add them to your cookies, quick breads, as a binder for meatballs or meatloaf, and anywhere else you think they would be delicious!

ZOOM – Which side of the fence are you on?

ZOOM – Which side of the fence are you on?

By Kylee Harrison

We are fast approaching the two-year mark of “the change.” The change happened when this thing called Covid screamed into our lives.  On top of the new health jargon we were learning, we were also experiencing a whole other gamut of newness.  Terms like zoom, virtual, hybrid-format and online were becoming a mainstay in our lives.

Here we are two years later and Covid aside, we are still talking about the whole virtual thing.  I don’t just mean with schools, but work, churches, civic organizations, and other extra-curricular activities.   So, what side of the fence do you fall on?  It seems that people have a hard opinion on whether this is a positive trend that we have entered into, or if they are ready to get back to the “old” way of doing things.  Here are some interesting facts to consider:

Geographical Distance – Living in Southwest Kansas, it is no secret that we are a few miles from the big city.  More often than not, work meetings, conferences and other activities happen in these larger cities.  In order to attend an in-person event, extensive travel is necessary.  This is not always feasible in every situation.  Online formats make for greater access to those of us living a distance from cities.

 

Time Commitment – Virtual meetings typically last an average of 1-2 hours.  If this was an in-person meeting and travel was an additional 2-3 hours, that could potentially be the majority of your day that is taken up with one task.  Online offers a worker the ability to be more productive with their work hours.

Like I mentioned above, there is definitely another side to this debate.  One could argue that online formats of events have done nothing but hinder societies meaningful, productive connections.  Drawbacks of virtual events include; technology hardware, reliable internet and knowledge of participants.  Simply put, will the participants enjoy the experience?

One compromise is becoming known as a hybrid format.  This is a case where some participants are in person while others are virtual.  Another option is a fusion.  This happens when all participants are together, but some sessions are online and others are in person.  This typically happens when the event is over a period of time.

In my opinion, it doesn’t seem that virtual gatherings will be going away any time soon.  K-State is actually having some very interesting discussions involving community training for attending/hosting hybrid formats as well as possible trainings for those interested in working remotely.  If you are interested in any of these topics, or have an opinion to share, please feel free to email kharrison@ksu.edu or call 620-624-5604.

Cow Culling Strategies

By: Lacey Noterman, District Livestock Extension Agent

Historically, cull cow prices will begin to rise in February and this year should be no exception.  Cow-calf producers need to closely evaluate their herds to determine which animals should be culled due to price of pasture or rangeland and the prospects of a tight hay supply.  When thinking about a reduction in your herd, be sure to consider the following:

  1. Non-pregnant or open cows should be culled. This also includes cows who have lost their calves during calving.
  2. Cows that have been identified as poor mothers. Cows that have unsound udders, teats, feet, and legs should be loaded on the truck.  If she can’t raise a calf by herself, she will not turn a profit.  Be sure to pay attention to the cow’s disposition. If that cow is making you jump the fence, get rid of her immediately.  She will never improve.  The older she gets the worse she will be.
  3. Older cows that are retained in the herd must be checked very carefully to insure they have a sound mouth and are likely to sustain productivity for at least one or two years. Watch for physical problems, such as early stages of cancer eye.
  4. Be sure to identify the productive and nonproductive females in your herd. Use your records to identify cows that have consistently weaned calves in the bottom 10-25% of your herd.  Use the last 2-3 years of information collected.  If that cow ranks low in both years, they should be a candidate for culling.
  5. Check cows for pregnancy as soon as possible following the breeding season. Most experienced ultrasound technicians are about 99% accurate on a 30 to 35-day old fetus.
  6. Evaluate the number of heifers that you need to keep for replacements. Keep in mind, heifers eat a whole lot less than cows, but they require a higher quality feed for growth.
  7. If pastures and forages are limited, consider early weaning of the calf at 45 to 90 days of age then sell the cow. Early weaned calves are efficient at converting feed to grain.  It is more economical and efficient to feed the calf directly than to feed the calf through feeding the cow during drought conditions.
  8. Be sure to keep an eye on your bulls as well. If they don’t meet your expectations put them on the truck following breeding season.

For more information on culling strategies, contact Lacey Noterman, K-State Research and Extension Wild West District Livestock Agent at lnote@ksu.edu or stop by your local extension office.