[email protected], 620-244-3826

So Now What? Tips for Managing Life after Retirement
Your finances are all in order and your bucket list is complete. You are officially ready to retire, right? Not so fast. Research has shown that we need to be concerned about more than just money before and during retirement.

Leaving the workforce has implications for your wallet, of course, but it can also affect relationships, physical and emotional health, and even your ability to live independently for longer periods of time. The good news? You can make a difference in all of these areas by being aware and making smarter, well-informed choices.

Researchers at Kansas State University worked to understand steps individuals can take to live a successful, healthy retirement. Here are four key steps that help avoid common challenges and improve the overall retirement experience.
1. Focus on your fundamental relationships. Retirement can have a significant impact on your most meaningful relationships. It is crucial to have conversations that will establish expectations, lay out plans, and allow others to provide input about their role in your well-deserved free-time.
2. Live a healthy lifestyle. Research shows that retirement has the ability to either improve your health or send you packing to the doctor. Whether you choose the path of pajamas and relaxation or activities galore, it is important to ensure that you are taking adequate care of your physical, mental, and emotional health. It is never too late to develop a healthy lifestyle!
3. Find your balance. Leaving a 40-hour workweek can be tough, and establishing a new normal may not be a breeze for everyone. Some may dive head-first into volunteering, babysitting, socializing, and doing all of their long-desired hobbies. Others might be unsure of what to do with all of their time. Establishing a balance that works for you is an important factor of living a successful retirement.
4. Continue planning for the future. Just because your retirement funds are set does not mean you are done planning and preparing for the years ahead. It is valuable to identify ways in which you can continue to manage your finances, prepare for future medical crises, and prepare your home for long-term living.
Looking to the future can be exciting and stressful all at the same time! It’s never too early to start action planning, taking goals one step at a time, asking for help when needed, and remember to celebrate what you accomplish along the way. Use retirement as a time to thrive and enjoy life, but also to take care of your relationships, yourself, and your future — you deserve it!

For more information, contact Tara Solomon-Smith, [email protected], or by calling 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.

Grasshoppers seemed to have started feeding in my landscape a few weeks ago. Their main target has been my Mexican sunflower blooms. I’m not sure what makes them so tasty to the grasshoppers!

Believe it or not, Kansas has approximately 115 grasshopper species. Fortunately though, only 5 species are considered as threats to crops and vegetables. The differential and two-stripped grasshoppers are the most common type found in the home garden.

These two types of grasshoppers are characterized by their large size, with adults averaging 1 ½ to 2 inches in length. The differential grasshopper is mostly yellow and black and has a V-shaped pattern on their hind legs. The two-striped grasshopper is brownish or grayish in color. As you look at them from above, there are two yellow stripes running down the top of the head.

Grasshoppers remain in the area where they were hatched, and feed primarily on grasses and broadleaf plants. Sometimes when there are large populations of grasshoppers and all of the available plants have been consumed, they will seek out new food sources. Trees may become targets once other plant materials have been eaten. In drought situations, grasshoppers will feed on anything containing moisture including moist soil, wood and even linens that are left outside.

Sometimes you will hear people say that grasshoppers like hot dry conditions. That is sort of true. Basically, grasshoppers are more noticeable during drought conditions because they are in search of new food sources. In years of low populations or when there is adequate moisture, grasshoppers will stay in their hatching area and they do not cause a great deal of damage.

So what is a homeowner supposed to do to protect their plants? I am sure some of you have used a spray treatment and are convinced that the spray did not kill the grasshoppers. Some of the grasshoppers were more than likely killed, but you probably didn’t notice the dead ones because new ones had already hatched and had begun their destruction.

Before spraying any insecticide, please check the product label. Permethrin and carbaryl (Sevin) will work on vegetables and ornamentals. For insecticides applied to vegetables, it is important to observe the post-harvest intervals listed on product labels. For a complete list of available insecticides, please contact me at the Extension office.

Krista Harding is a K-State Research and Extension Horticulture agent assigned to Southwind District.  She may be reached at [email protected] or 620-244-3826.

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

Fifty percent of people in the industrialized world suffer from some form of back pain and many are related to poor seat design and posture. I am on the road plenty these days, and I had been having some neck pain as a result. My 4’11” stature often does not allow me to sit flat footed, so I have been able to get a chair that fits better and engaged some strategies when traveling that alleviate some of the pain.
After looking into this a little bit more, it amazed me how much proper posture and chair design can take a toll on your body. Improper posture can lead to muscle fatigue, pain, and even disk degeneration overtime. The good news is there are things we can do to improve the natural habit of slouching!
Move More, Sit Less
No matter what your work station consists of, take movement breaks every hour and change your postures when you start to fatigue. Research findings recommend the following: sit for 20, stand for 8, and move for 2 minutes per half hour. You can work up to this! Start by standing for short periods such as 5-10 minutes every hour.

How Does your Work Station Measure Up?
 Your chair should support your low back, feet should rest firmly on the ground or footrest slightly in front of you
 Your monitor should be directly in front of you, at an arm’s length distance with your eyes at the same level as the tool bar
 Your mouse should be positioned close to you near the edge of the desk
 Your keyboard should be centered in front of you and near the edge of the desk

Standing Posture
 Good foot support (low heeled supportive shoes or insoles)
 Knees slightly bent
 Weight balanced on both feet evenly, with feet hip width apart, shoulders back and relaxed
 Abdominal muscles slightly activated
 Neck and head in line with shoulders from the side
 From the side, should be able to draw a straight line from earlobes, shoulder, hip, to ankle

I continue the need to practice! For more information, contact Tara Solomon-Smith, [email protected], or by calling 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.

Corn and Soybean Field Tour 2023 will be held on June 19th from 8:00 to 11:00 am at the Southeast Research and Extension Center, 25092 Ness Rd., Parsons, KS.

The focus this year will be on controlling weeds and diseases in summer crops as we tour multiple research trials at the Southeast Research Center. Topics will include herbicide programs for soybeans, seed treatments for controlling soybean sudden death syndrome, corn and soybean fungicide timing, and options for foliar fungicides. We will have Sarah Lancaster- K-State Weed Specialist, Rodrigo Onofre- K-State Row Crop Pathology Specialist, Madison Kessler – K-State Plant Pathology, Salina Ralia- K-State Agronomy, and Bruce Steward- FMC Service Manager. Registration is free. Special thanks to the Kansas Soybean Commission, North Central Soybean Research Program, and FMC Ag Company.

Don’t miss what will be an excellent Corn and Soybean Field Tour on July 19th.

An informational flyer can be downloaded from the Wildcat District website at www.wildcatdistrict.k-state.edu. For more information or registration, contact the SEREC at 620-421-4826, the Girard office at 620-724-8233, or email [email protected]

By Clara Wicoff

Southwind Extension District

The month of June has been a blur as we have been hosting youth cooking classes throughout the Southwind Extension District (which covers Allen, Bourbon, Neosho, and Woodson Counties). These classes provide an excellent hands-on opportunity for youth to build their confidence in the kitchen. The summer is a great time for you to invite kids into the kitchen to cook healthy meals together at home!

The benefits of cooking together include building children’s self-esteem, helping them develop small muscle skills as they complete kitchen tasks, and creating time for bonding with your children. Cooking together also helps children practice math and reading skills as they read and interpret recipes, work with fractions, and measure ingredients. Research also suggests that youth who cook have healthier dietary habits.

So, how can you get your kids in the kitchen this summer to experience some of these same benefits? Keep these tips in mind:

• Remember that meals will likely take longer to prepare. Do not try to cook together when you are in a hurry.
• Teach children about handwashing. Before cooking, you should always wash your hands with clean water and soap for at least 20 seconds. This is roughly the same amount of time it takes to sing the “Happy Birthday” song twice.
• Have children complete age-appropriate tasks. For example, tasks for 2-4 year old children could include using measuring spoons or pouring liquids, while tasks for 8-11 year old children could include using a vegetable peeler or whisking. To find a more complete list of age-appropriate tasks from Illinois Extension, visit bit.ly/Cooking-With-Children.

For more information, please contact me at [email protected] or 620-365-2242.

Kansas State University Agricultural Experiment Station and Cooperative Extension Service

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

Set aside at least 10% of each paycheck to savings, spend no more than 25% of your income on housing, contribute at least 10% of your income to a cause.

Although these traditional thoughts on money might work for some, they are outdated and no longer attainable for many. With costs of living continuing to rise, many Americans are struggling to cover living expenses and rarely have leftover income to put towards savings.

If you find yourself in this situation, it might be time to rethink those guidelines or expectations and realign them.

The first step to gaining control over your finances is to know where your money goes. The idea of a budget often brings up ideas of sacrifice or doing without but it doesn’t have to be that way. At its most basic, a budget is a guide for how you will use your money over a specific period of time to meet your goals. The main key to a successful budget is to be realistic.

There are many examples of budgets and ways to develop a spending plan. The best one for you is the one that includes enough detail about your income and expenses for you to plan how you will save, spend, and share your money over time.

Save Some: Savings is ideally any money you have left after paying all your expenses. This amount varies greatly from person to person depending on jobs, lifestyle, family size, and many other factors. But no matter the amount, big or small, setting aside money from each paycheck can help you achieve both long-term and short-term financial goals. A simple goal of saving $5 a week for a year adds up to $260. It might take some discipline and lifestyle adjustments, but even a small amount can help you achieve your financial goals.

Spend Some: Every person has expenses. Housing, food, clothes, utilities, and transportation are just to name a few of the most common. Expenses are broken up into two categories – fixed and variable. Fixed expenses are those that generally cost the same from month to month. Think rent, mortgage, or car payments. Variable expenses are those that change and would include groceries, medical bills, or new clothes. With the help of a budget, you will be able to see exactly where your money is going. You might even be shocked to discover how you could tighten up your spending and contribute more to saving or sharing.

Share Some: For those that can, giving money to a faith-based group, community organization, or large cause gives a sense of fulfillment. If you don’t have the means to do so now and wish you could try to tighten up your spending on variable items and set a few dollars aside for gifting.

Every budget will look different depending on your individual needs, income, and priorities. Take some time to evaluate where you are now financially and where you would like to be now and well into the future. There may be ways to rethink how you save, spend, and share your money. For more information, contact Cassidy Lutz at [email protected] or by calling 620-625-8620.

Is work getting you down?  Maybe every day is feeling like a Monday for you.  There is value in working towards happiness at work.  It is tied to better health, creativity, less turn over, and much more!  The last few years have highlighted the connection between work and a person’s well-being, though research had already been happening on this subject.

In their work, the Greater Good Science Center at UC Berkley defines happiness at work as feeling an overall sense of enjoyment at work; being able to gracefully handle setbacks; connecting amicably with colleagues, coworkers, clients, and customers; and knowing that your work matters to yourself, your organization, and beyond.

Let’s dig in a little to how we get there!

Purpose

We have a sense of purpose when we make valuable contributions to others (individuals and organizations) that we find personally meaningful.  Our purpose is a reflection of our core values, and we feel more purposeful at work when our everyday behaviors and decisions align with them.  Want to nurture purpose?  Link your day-to-day tasks to something broader—to your values or making lives better.

Flex Your Social Muscles

Dr. Robert Waldinger of Harvard directs one of the longest-running studies on what makes people thrive.  He shares that the people who had the warmest connections with other people weren’t just happier, they stayed healthier longer and lived longer.

There’s a catch, like exercise, you need to make a habit of it for the benefits.  But, it can be small and not time intensive.  Just reaching out to a colleague just to say ‘Hi’ or check in personally will bring happiness to both!

Lean into your curiosity about your co-workers to create a social bond.  Practicing empathy also helps us understand each other and can lead to effective teamwork.

Engagement

Do your enjoy your work most of the time?  Do you often get so deeply involved with your work you lose track of time?  If your answer is ‘no’, there is room for increased engagement for you!  This can be done with ownership of schedules and tasks and shifting from hectic, multi-tasking methods to allow for a deeper work flow.  In one study, the most important predictor of a good work day was making progress.  Even “small wins” can make us feel good and inspire us to get more done.  Focus on and celebrate the progress you have made!

Finally, if you want to learn more, look up ‘job crafting’.  It is a proactive approach to reshaping your work life with a sense of ownership and self-motivation, which makes you more engaged at work.

It’s not just up to employees.  Happiness at work, like happiness in life, is a basic human need and in turn, is a big perk a workplace can offer. Research shows that happiness at work is essential to organizational success and is worth the effort to create it.

For more information, contact Tara Solomon-Smith, [email protected], or by calling 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.