You are not alone if you have ever had more than ‘just the blues’ sometime in your life.  According to Mental Health America, one-in-five American Adults have one or more mental health conditions, with 50% meeting the criteria of a condition sometime in their life.  Mental health is essential to everyone’s overall health and well-being.  So much of what we do physically impacts us mentally –it’s important to pay attention to both.

Let’s focus on how a healthy lifestyle will help prevent the onset or worsening of mental health conditions, as well as heart disease, diabetes, obesity and other chronic health problems! Eating healthy foods, managing stress, exercising, and getting enough sleep can go a long way in making you both physically and mentally healthy.  To find the right balance to benefit both the mind and body, let’s tackle the sensational ‘S’ items from this list:  Sleep and managing Stress.

Quality Slumber

Sleep plays a role in all aspects of our life and overall health. Getting a good night’s sleep is important to take on daily responsibilities.  Adults should have 7-9 hours of quality sleep each night.  Here are just a few tips for a good night’s sleep:

• Go to bed and wake up at the same time every day—including weekends.
• Get outside! Getting natural sunlight during the day helps to maintain your body’s sleep-wake cycle.
• Limit caffeine to the morning. The effects of caffeine can take 8 hours to wear off.
• If you can’t fall asleep for more than 20 minutes after going to bed, get up and do something calming until you feel sleepy.
• Get rid of anything in your bedroom that might distract you from sleep, like noises or bright lights. The light from screens can confuse your body’s internal clock.

Reduce the Impact of Stress

Stress can make even day-to-day life difficult. Research shows that stress is closely linked to high blood pressure, heart disease and obesity. It also shows that people who feel depressed or chronically stressed may have a greater risk of physical illnesses.

• Be realistic: You may be taking on more responsibility than you can or should handle for yourself or your family.
• No one is perfect: Shed the “superman/superwoman” urge for yourself and others.
• One thing at a time: For people under tension or stress, day-to-day workload can sometimes seem unbearable. Multi-tasking actually often leads to more stress.
• Exercise: Regular exercise is a popular way to relieve stress.
• Explore a hobby: Take a break from your worries by doing something you enjoy. Whether it’s gardening, painting, doing puzzles or playing games, schedule time to indulge your interests.

No matter where you happen to be on our own personal journey to health and wellness, looking at your overall health every day – both physically and mentally – can go a long way in ensuring that you focus on your fitness and future!

Southwind Extension District can help, have your heard about our OWL (Older Wiser Livelier) Hour?  Full details https://bit.ly/4iHKR27.  For more information contact Tara Solomon-Smith, tsolomon@ksu.edu, 620-244-3826.

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Kansas State University Agricultural Experiment Station and Cooperative Extension Service

Are you itching to get out of the house and do something productive in the landscape? If you have fruit trees, now is the time to prune. A little planning ahead with fruit trees, such as pruning, can mean big rewards later in the growing season.

Are you like many who are “afraid” to prune? Don’t be. When done correctly, pruning is an essential component of growing a healthy, productive fruit tree. Fruit trees should be pruned every year and for several reasons. The first is the development of a strong tree structure. Pruning should begin when the tree is planted and continued each year thereafter. Another reason to prune is the increased penetration of sunlight for the development of fruit buds and for the fruit to mature properly.

Trees can be pruned this early (winter) because they are dormant. This can be done in January, February and even early March. Pruning when trees are dormant makes it easier to see undesirable branches because leaves aren’t present. It is important to do any pruning before dormant sprays are applied, to avoid spraying some of the wood that will later be removed. Total spray coverage of limbs, branches and shoots will be increased after pruning. Do not prune if temperatures are below 20°F because this can cause tissue damage.

Have your fruit trees been neglected for quite some time? If so, pruning can seem like an overwhelming task; where to start, how much wood to remove, etc. But a neglected tree can be revitalized.

The first step in revitalizing a neglected tree is to prune wood around the trunk area and near the ground. Remove all sucker growth around the trunk by cutting as close as possible to the point of origin. Then remove all dead and diseased branches. Next, look for two branches that rub and remove one of the two. Branches that are growing toward the interior of the tree should also be removed. No more than thirty percent of the tree should be removed in a year.

You will want to retain scaffolds that are growing away from the tree center at wide angles with the trunk. Scaffolds are one of the main branches making the basic framework of a tree. They should be positioned on different sides of the tree for good distribution of the fruit crop.

The right tools are needed for proper pruning. Tools always need to be sharp so clean cuts can be made. Cuts that result in bark tears, stubs, or jagged surfaces are slow to heal and may even not completely heal. A scissor type of hand shear is used to prune small size wood, usually ¼ inch in diameter. Long handled loppers should be used to cut ¼ to ½ inch wood. These will need to be used generally by the third year of tree growth.  For branches larger than ½ inch, use a fine-toothed pruning saw.

The Extension office has a couple of publications on pruning fruit trees that explain in more detail how to prune depending on the species and age of the tree. These publications can be found on our Southwind website: www.southwind.ksu.edu

Krista Harding is a K-State Research and Extension Horticulture agent assigned to Southwind District.  She may be reached at kharding@ksu.edu or 620-244-3826.

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

As the flowers bloom and the days grow longer, spring is the perfect time for renewal—not just for your home but also for your finances. Just as many people embrace spring cleaning to refresh their living spaces, a financial checkup can help tidy up your budget, savings, and financial goals. Financial goals—such as reducing expenses, increasing savings, and paying off debt—are often a top priority. Conducting a financial checkup can be an excellent first step toward achieving these objectives.

According to a 2023 report from the Federal Reserve, 37% of Americans would struggle to cover a $400 emergency expense, highlighting the importance of maintaining financial stability. Additionally, a survey by Bankrate found that only 44% of U.S. adults have enough savings to cover three months of expenses, reinforcing the need for better financial planning.

Just as regular medical checkups are essential for maintaining physical health, an annual financial checkup can provide valuable insights into your financial well-being. While there is no “one size fits all” answer in Financial Planning, what might work for one family or individual may not work for another. K-State Research & Extension offers a resource titled How Are You Doing? A Financial Checkup to help individuals assess and enhance their financial health. This publication is available online at K-State Research & Extension Bookstore, or physical copies can be obtained at local Extension Offices.

How Are You Doing? A Financial Checkup includes a Financial Fitness Quiz covering key areas such as financial management, saving and investing, credit, and smart shopping. The publication also provides guidance on setting financial goals, preparing a net worth statement, and developing a budget. Additionally, it offers valuable information on reviewing taxes, credit reports, insurance coverage, retirement plans, investments, and estate planning.

Whether managing your finances independently or with professional assistance, this resource can help you gain a clearer understanding of your financial situation and support your efforts in making meaningful improvements.

Information from today’s article came from K-State Research and Extension’s Fact Sheet: How are you doing? A Financial Check-Up.  For more information, contact Community Vitality Agent Amanda Clasen at any Southwind District office or amclasen@ksu.edu.

It’s taking place every day, for everyone….aging that is, and it is an opportunity!  Let’s come together to learn and ensure we can all thrive as we age, on Friday, April 25^th, for the Aging with Attitude Regional Expo.

The expo aims to promote positive attitudes about aging and educate on issues that support physical, mental, and financial health.  K-State Research and Extension along with community partners invite you to connect with others for information and resources on April 25^th. The event includes presentations, activities, prizes, a resource fair, and lunch from 9:00a.m.-1:00p.m. at ICC West, 2615 W. Main Street, Independence, KS.  Registration fee is $15 per attendee.  Register with flyer registration form or by calling 620-244-3826.

Keynote Presentations include:

Healthy at Home

Learn how to stay at home longer with tips from physical therapy.

Wellness Panel

Cooking for One or Two

Mental Wellness

Diabetic Health

Make the most of your life by attending this year’s regional expo!  For more information you may contact tsolomon@ksu.edu or 620-244-3826.

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Kansas State University Agricultural Experiment Station and Cooperative Extension Service

K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Director of K-State Research and Extension, Kansas State University, County Extension Councils, Extension Districts.

Spring is just around the corner and that means it is time to be thinking about pasture fertilizers and weed control. As you all know the last 3 years have been hard on our pastures due to drought. One major question that seems to get asked a lot is “did my grass survive”. The short answer is only time will tell.

Research has shown that January and February are recommended times to fertilize pastures and hay meadows, but many producers have been known to wait till March and even April. As with most agricultural practices there is more than one way to do things, it is just a matter of adapting to the timing of the application.

Many know producers are aware that they need nitrogen for cool season grass such as fescue. While that is true for hay production especially, for pastures phosphorous plays an important role in plant health especially in a drought year. This is due to phosphorus promotes strong root development and early root growth. Phosphorus also plays a key part in cell division during growing stages, storing and transferring energy, and increase disease resistance in plants. So yes, grass needs nitrogen but also requires phosphorus to maintain a healthy pasture.

There are options available for weed and brush control that can be applied by coating your fertilizer with them. This is beneficial to you as a producer for a couple of reasons. Most importantly time your time! Why wouldn’t you want to save time by doing two things at once? AKA feeding your grass and killing your weeds in one pass. Secondly by doing this you also save money by not having a second application cost. The down side to this is you will need to wait till later in the spring to apply the herbicides to get a better control on your weeds. It is recommended that you wait till April 1^st to make sure weeds and brush are emerging and are actively growing quickly. This also helps with the residual in herbicides maintain control longer into the fall such as Aminopyralid plus Rinskor.

If you choose not to use a herbicide with your fertilizer and would like to over seed your pasture you can mix the seed in your fertilizer cart and spread it together. Now the thing you need to know about doing this is that the seed will not travel as far as the fertilizer. To overcome this it is best to find 50 foot double spinner fertilizer buggy, and then you’ll need to set it to half of the application rate. You will then double spread it to reduce your seed skips.

As for recommended fertilizer rates a soil test is your best option to see what is needed in your pasture, but there are some common mixes that many producers tend to use. For lower stocking rates on pasture a lot tend to use a 30-30-30 (Nitrogen-Phosphorus-Potassium) mix. For higher stocking rates a 50-30-30 tends to get a little extra bump to get them though the growing season.

On March 25, 2025 there is a Soil Health: Pasture Rejuvenation field day at the Southeast Research and Extension Center in Parsons from 8:30am to 2:30pm. Lunch will be Provided. Topics include: Soil Variability, Soil Health Measurements, Pasture management, Farmer Panel, and Drone Demonstration.

Lonnie Mengarelli is a K-State Research and Extension Agriculture agent assigned to Southwind District. He may be reached at mengo57@ksu.edu or 620-223-3720

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

We’ve all spent a lot of time indoors lately, and with winter lingering, now is the perfect time to strengthen bonds with family or in the classroom through board games—they’re more than just a pastime!

Every human being has a fundamental need for connection, belonging, and love. In today’s fast-paced world, quality time is often lost in the rush of daily life. Board games offer a simple yet powerful way to foster meaningful connections and develop essential life skills.

Six Key Traits of Strong, Successful Families:

• Dedicated time for one another
• Genuine appreciation and support
• Open and honest communication
• A space to share values, skills, and beliefs
• Resilience in handling stress and challenges
• A deep commitment to each other

Board Games Help Develop Key Soft Skills:

• Social Skills: Respecting others, appropriate behavior, and conflict resolution
• Communication Skills: Verbal, written, non-verbal, and active listening
• Executive Function: Problem-solving, critical thinking, multitasking, and adaptability
• Self-Control: Managing impulses, emotions, and focus while practicing patience
• Positive Self-Concept: Building confidence, self-worth, and emotional awareness

It’s important to know that all games are not the same.  Euro-style games emphasize strategy while downplaying luck (players are allowed to control randomness) and indirect player conflict, which usually involves competition over resources. Eurogame activities create positive environments for relationships to grow.

Why Choose a Euro Game?

Euro-style board games feature engaging wooden components like cubes and meeples, keeping players involved even when it’s not their turn. These games start players on equal footing, offering strategic choices to gain abilities. With simple rules and short playtimes, they emphasize strategy, resource competition, and minimal randomness.

Designed for all ages, Euro games encourage peaceful interaction, fostering relationships in a positive environment. Unlike video games, they promote face-to-face communication, helping players read body language and connect on a deeper level. Studies show board games enhance teamwork, communication, time management, problem-solving, and leadership skills.

You may find a list of these games here:  https://bit.ly/eurostylegames.

This article is the first in a three-part series and comes from information in the Bonding Thru Board Games fact sheets.  For more information contact Tara Solomon-Smith, tsolomon@ksu.edu, 620-244-3826.

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Kansas State University Agricultural Experiment Station and Cooperative Extension Service

The week of February 17th marks National Entrepreneurship Week, a time to recognize and celebrate the contributions of entrepreneurs across the country. According to the Small Business Administration (SBA), a small business is defined as an independent entity with fewer than 500 employees. In the United States alone, an estimated 29.6 million small businesses exist, collectively employing more than half of the country’s private workforce.

Are You Ready to Be an Entrepreneur? Do you have the mindset and drive to become a successful entrepreneur? Consider asking yourself the following questions:

• Do you enjoy challenging yourself?
• Do you like being your own boss and setting your own schedule?
• Are you always seeking new and improved ways to accomplish tasks?
• Do you thrive on selling and achieving results?

If you answered “yes” to most of these questions, entrepreneurship might be the right path for you! However, while the idea of running your own business can be exciting and rewarding, it also comes with its share of challenges.

Before pursuing entrepreneurship, it’s important to understand how it differs from traditional employment. By definition, an entrepreneur is someone who starts and operates a business, assuming both the risks and rewards associated with it. In contrast, an employee works for a company in exchange for a consistent paycheck, offering their labor or expertise within a structured employment agreement. Entrepreneurs often wear multiple hats, acting as both the employer and the employee.

Pros and Cons of Entrepreneurship to consider might include:

1. Work Schedule Flexibility

Pro: Entrepreneurs have greater flexibility in setting their schedules, allowing for more time with family and community involvement.
Con: The work schedule can be unpredictable, often requiring long hours—especially in the early stages of the business.

2. Financial Considerations

Pro: An entrepreneur’s income is directly tied to their efforts and business success, offering unlimited earning potential.
Con: Unlike employees who receive a steady paycheck, entrepreneurs must navigate financial uncertainty, particularly during business downturns.

Entrepreneurs are visionaries who recognize opportunities and take strategic steps to turn ideas into reality. If you’re ready to embrace the challenges and rewards of entrepreneurship, this might be your moment to take the leap!

Information from today’s article came from K-State Research and Extension’s Fact Sheet: You Might Be an Entrepreneur If… For more information, contact Community Vitality Agent Amanda Clasen at any Southwind District office or amclasen@ksu.edu.

Are you a parent navigating the extraordinary journey of raising a child with special needs? You’re not alone. The Parent Empowerment Circle inspires, educates, and connects you with others who understand your unique challenges and joys.

Join us for the first monthly meet-up, Sunday, February 23^rd, 1:30-3:30 pm, at First Baptist Church Family Life Center, 1818 S. Main Street, Fort Scott.  Refreshments will be provided, contact Cherri Walrod, Community Health Worker, at 620-945-9081 or cwalrod@ksu.edu with questions.

We look forward being with you to share stories, celebrate resilience, access expert resources, connect with supportive parents, and gain the confidence to thrive together!

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Kansas State University Agricultural Experiment Station and Cooperative Extension Service

K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Director of K-State Research and Extension, Kansas State University, County Extension Councils, Extension Districts.

Getting to the Heart of the Matter

Heart disease is the leading cause of death in the United States. One in five deaths is due to heart disease, even though it is largely preventable.

Keeping your heart healthy starts with living a heart-healthy lifestyle. But first, you need to get smart about your heart. Knowing what causes heart disease, what puts you at risk for it, and how you can reduce those risks can help you make informed decisions to protect your heart and keep it strong.

Want to test your knowledge? Take this short Heart Smart Quiz:

1. True or False? High blood pressure is also known as hypertension and occurs when your blood pressure is consistently 130/80 mm Hg or higher.
2. True or False? Cholesterol helps make hormones, vitamin D, and substances to help you digest foods. Your body needs it for good health, but in the right amounts.
3. True or False? Eating lots of vegetables, fruits, and whole grains, using fat-free or low-fat dairy products, and limiting foods high in saturated fat or sugar-sweetened beverages are all part of a heart-healthy diet.
4. True or False? Not getting enough sleep or getting poor quality sleep on a regular basis increases the risk of having high blood pressure, heart disease, and other medical conditions.
5. True or False? To strengthen their heart, adults should aim to get at least 150 minutes of moderate-intensity aerobic activity such as brisk walking each week.

How did you do?  The answer to all questions is true.  Knowing your own risk factors for heart disease can help guide your lifestyle choices, so talk to your healthcare provider to make sure you’re clear. Just as important: know your numbers. Your weight, waist size, blood pressure, cholesterol, and blood sugar levels all affect your heart. If they aren’t where they should be, make a pledge to begin improving them.

Adding more physical activity to your day, eating a heart-healthy diet, managing stress, getting enough quality sleep, and not smoking can put you on the path to better heart health.

Learn more about heart disease prevention at www.hearttruth.gov or for more information contact Tara Solomon-Smith, tsolomon@ksu.edu, 620-244-3826.

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Kansas State University Agricultural Experiment Station and Cooperative Extension Service

Understanding concepts like time, talent, and money can be challenging for young children. Bradford Wiles, a child development specialist with K-State Research and Extension, explains, “Early childhood is filled with symbols. Money is one of those symbols—it represents time, talent, effort, and investment.”

Wiles notes that the idea of earning money—trading time and skills for a reward—begins to form at a very young age. “As children grow and gain independence, money becomes more meaningful to them,” he says. However, young children often do not fully understand its value. For instance, they may choose a nickel over a dime simply because it appears larger. Understanding what money represents is a developmental milestone that children must achieve before they can grasp the concept of saving.

Moreover, money is frequently a source of conflict within families, and children pay close attention to how adults manage it. “Kids learn what it means to be a person by observing the adults around them,” Wiles states. “This includes learning about money and resources. Parents can set a strong example by modeling positive behaviors, such as balancing spending, saving, and giving.”

Wiles provides an example of a child asking for a toy in a store. A typical response might be, “We can’t afford that,” which could lead the child to think the family has no money. Instead, he recommends saying something like, “That’s not in the budget right now,” or explaining that the family has other spending priorities. “It’s not about avoiding spontaneous purchases,” he emphasizes. “It’s about teaching children that managing money involves considering long-term goals and making choices that align with those priorities.”

Children can also learn the value of money by earning it through their efforts. “In many households, this starts early,” Wiles explains. “Giving kids responsibilities around the house and rewarding them, whether with money, extra playtime, or other privileges, introduces the concept of earning.” He adds, “Kids understand the idea of receiving something in exchange for their contributions long before they fully comprehend money itself.”

By helping children connect their efforts with rewards and modeling thoughtful financial habits, parents can establish a foundation for lifelong financial literacy.

For more information on money management for youth, please contact Amanda Clasen, Community Vitality Agent, at amclasen@ksu.edu or at 620-244-3826.

I have had several questions about planting farm ground back to native grass. The area used to be all native and many have been plowed up for row crop and then put back to cool season grasses such as fescue and smooth brome. The reason for this is first of all native seed was hard to come by and second fescue and brome are much easier to establish. For those who are wanting to go back to native grass here is what KSRE recommends.

Establishment is the most important phase to ensure system longevity when planning the long-term use of a seeded native grass stand. Native species are slow to establish and do not compete well with other plants, such as undesired weeds and forage mixes. For this reason, native grass pastures can take up to four years to become fully established. Use known cultivars because they have been selected for better establishment and forage production characteristics. Species and cultivar selection, site preparation, seed quality, seed source, and seeding date must be considered to ensure the successful establishment of a native grass pasture. Planning is the key to achieving a successful stand. Before seeding, it is important to assess resources, including soil type, fertility, current and past cropping uses, and how these resources affect the establishment of new native pastures. Producers must understand the potential challenges (existing weed problems, seed bank, and potential cropland herbicide carry-over), necessary changes in the farming operation, available equipment, seed sources, the intended use of the seeded area, costs and returns anticipated, and suitability for wildlife habitat. This information contributes to the preparation for seeding.

The first step in knowing the potential yield for haying or grazing is understanding more about the soil. Soil texture can be identified by a lab test or by searching NRCS soil survey maps available through the NRCS Web Soil Survey (websoilsurvey.nrcs.usda.gov). Additionally, soil chemical properties need to be determined. Previous cropping history, particularly herbicide use, is necessary to prevent seedling damage from herbicide carryover. Seedling damage can result from long-residual herbicides, particularly those used for grass control. Short-residual herbicides are less likely to injure seedlings. Herbicides with rotation restrictions for corn or grain sorghum are an indication of potential seedling damage. Check labels for plant-back intervals and expected suppression. The species and cultivar selected should be adapted to the field’s soil. If several different soils occur in a field, splitting the field should be considered, and changes in seedbed preparation may be required.

A firm, weed-free seedbed is recommended. Seedbed preparation depends on climate, soils, and intended use. In most cases, clean-tilled seedbeds are preferred to establish pastures, especially where precipitation is greater than 32 inches on average annually. The seedbed is tilled as needed to destroy all weeds and leave a firm, friable seedbed. Weed control is a significant requirement for a successful stand. Using a cultipacker or similar equipment before and/or after seeding can greatly improve the stand of grass, especially during seasons of low rainfall. This approach stores soil moisture but requires precipitation after seeding to ensure a successful stand. As with all seeds, proper seeding depth is important to obtain adequate establishment of native grasses. Most seeds cannot emerge from deeper than 1/2 to 1 inch. Grass drills will handle the fluffy seed of most native grass species and ensure accurate placement, delivering the seed at a uniform rate.

Companies selling certified seed are required by law to inform buyers of seed quality. This allows buyers to determine the amount of seed to plant. Native grass seed quality is measured on a pure-live-seed (PLS) basis, which is calculated based on germination and purity. Seeding rates vary by soil, precipitation, and intended use of the seeding. For help selecting seeding rates and mixtures, consult the county Natural Resource Conservation Service Office, local K-State Research and Extension office, wildlife agencies, or seed dealers.

Recommended planting dates are based on research, but they may be adjusted for your region based on local knowledge. The optimum seeding date for warm-season grasses is about 2 weeks before the average last frost date and at least 6 weeks before hot, dry summer weather. If that is not possible, 1 month before to 3 weeks after the average last frost date may be an acceptable period for seeding. This allows the seedling 6 to 8 weeks to establish the permanent root system before hot, dry summer weather. We are in Zone 1 which translates to February 15^th through May 1^st time frame with the optimal dates of March 25^th to April 10^th in “typical” year.

Fertilizer maybe required when establishing a new stand of native grasses due to our higher precipitation in our area. Lime is suggested if the pH is below 6.0. Taking soil samples contributes to successful seeding. Consult NRCS or local K-State Research and Extension personnel for local needs. If soil test recommend fertilizer and it is applied it may stimulate weed competition during the establishment phase.

Although native grass is more difficult to establish, in the long run its valve outweighs the input cost.  The area used to be all native grasses and that is the standard in which soil health is based on, and we as stewards of the land should consider looking at  reestablishing natives grass when possible.

Lonnie Mengarelli is a K-State Research and Extension Agriculture agent assigned to Southwind District. He may be reached at mengo57@ksu.edu or 620-223-3720

Tina Sullivan, Northeast Area Agronomist
tsullivan@ksu.edu

Bruno Pedreira, former Southeast Area Agronomist

Walt Fick, Professor Emeritus