By Clara Wicoff

Southwind Extension District

Did you know that herbs offer numerous health benefits in addition to increasing flavor in foods and beverages? In contrast, eating too much sodium (which is a mineral that’s found in salt) can raise your risk of high blood pressure, heart disease, and stroke.

According to the Harvard T.H. Chan School of Public Health, our bodies do require a small amount of sodium each day for vital functions like contracting and relaxing muscles. However, most Americans consume far more than is needed. According to the American Heart Association, over 70% of the sodium we eat is from packaged, prepared, and restaurant foods. This means that it isn’t just coming from our salt shakers (although an estimated 11% of the sodium we eat does come from the salt we add in while cooking or while food is on our plates).

So, what can you do to reduce your sodium intake? Try buying low-sodium food options at the grocery store, tasting your food before deciding to add salt, eating more fresh fruits and vegetables (which are naturally salt-free), and using herbs and spices to flavor foods instead of salt.

In addition to reducing sodium intake, the last option in that list also has the added benefit of providing other health benefits! What exactly are the health benefits of consuming herbs and spices? To start, many herbs and spices contain antioxidants which help our bodies fight off chronic diseases. Some (such as turmeric) contain anti-inflammatory compounds which combat inflammation. Furthermore, some herbs and spices (such as cinnamon, clove, cumin, oregano, and thyme) contain antibacterial and antifungal compounds. Finally, there are some (like ginger) which can be used as an antiemetic agent to prevent vomiting. Chamomile and peppermint also have anti-nausea properties. To learn more, visit bit.ly/EatMoreHerbs.

Interested in learning even more about the health benefits of cooking with herbs and how you can grow your own herbs at home? The Southwind Extension District is hosting an educational program which will cover all of this and more this spring! The program, entitled “Herbs – From Plant to Plate,” will be offered at the 4-H Community Building in Yates Center on April 5^th at 6 PM and at Buck Run Community Center in Fort Scott on April 6^th at 12 PM.

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

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Whether you are new to gardening or have been gardening for years, all gardeners should think about their soil fertility levels. Just looking at your plants won’t provide the proper information. Soil fertility is something that cannot be seen, felt or guessed about. As we get ready for planting time, consider having a soil analysis on your garden soil.

A soil test reveals the base line nutritional values of soil. From this test, the type and amount of fertilizer to be used can be determined. In addition, a soil test will find the pH level of the soil. This kind of information is basic for developing a good plant nutrition program. For example, if your soil doesn’t need phosphorus or potassium – which may very well be the case – applying it is a waste of time and money.

Nutrient levels can change over time of course. K-State recommends testing garden soil every three to five years. But soil tests are only as good as the samples submitted. To take a soil sample, follow these steps:

1. Mentally divide your garden into areas. Each area should be fairly uniform in soil color, texture and slope, as well as ability to grow plants. Avoid or sample separately any places that could give misleading results: low spots, old fence rows, etc.

2. You will need a clean bucket and a soil probe or spade. Take 10 thin core or slices from different spots in the garden. Include soil down 6 to 8 inches deep. This is much easier to do if you don’t take samples when the soil is really wet.

3. Put all samples into a bucket, crumble and mix them thoroughly. Remove any stones, grass, roots and thatch. Then take out a cup to a pint’s worth of soil, air dry it, and put it in a sealable container. You can spread the soil out on a newspaper to dry.

4. Put soil into a lock-seal plastic bag or plastic food container. Label each container with your name, mailing address and phone number.

5. Bring soil sample to the Southwind District Extension Office in Erie, Iola, Fort Scott or Yates Center. Chanute residents can drop soil of at Breiner’s Feed Store for pick-up. Soil sampling cost is $20 per sample. Sample results are usually available in 7 to 10 days.

Phosphorus and potassium levels tend to build up in the soil. Excess can harm growth, or worse yet, leach out and pollute streams and lakes. In recent years, the soil testing lab at K-State has found some Kansas garden and landscape samples contained so much phosphorus and potassium that testing couldn’t measure the amounts. The results literally were “off the charts.” By soil testing, you can determine if these nutrients need to be applied or not.

Did your garden just not perform the way you wanted it to last year? It could have been because the soil fertility level is not what it should be or the soil pH is off. Soil testing will determine that.

Don’t put off sampling until after the garden is planted. Do it now so soil fertility corrections can be made!

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.

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Overgrazing and weed control are the two most important management considerations during estab­lishment. Grazing should be avoided during the first and possibly the second growing season depending on stand establishment. Short periods of grazing (flash grazing) for weed control early in the first growing season are encouraged to stimulate tillering in the new seedlings. For example, graze for 1 day with enough animals to harvest the weeds without damaging the grass seedlings.

Haying in the year of seeding may be beneficial if there is enough forage produced, but set the mower to at least 4-inch height to ensure the plants can readily regrow. As a general rule, hay most native species after the first week of July. This will allow time for the plants to develop tiller buds for the following year and to build reserves for early growth.
Figure 1. Native prairie a few weeks after hay harvesting. Photo: Bruno Pedreira, K-State Research and Extension.

Weed control

Weed control helps reduce competition for moisture, nutrients, and sunlight in new seedings. When weed control is necessary, the main methods are mowing and herbicides. Dense shade created by annual grasses is the greatest concern, the most com­monly encountered are downy brome, Japanese brome, crabgrass, and foxtail. Weed control is most beneficial during May and June with little benefit in August. Pre­plant or preemergence herbicides are labeled for some species and situations. Consider using an herbicide wipe-on applicator if weeds are 6 inches taller than the desirable grass or spot spray if the weeds are not spread throughout the whole field. Consult the Chemical Weed Control for Field Crops, Pastures, Rangeland, and Noncropland) for current herbicide recommen­dations for products, rates, and timing.

Mow before weedy plants produce seeds. Gener­ally, broadleaf weeds should be mowed before they are 8 inches tall. Annual grasses should be mowed to prevent seed production. Herbicides may be used to reduce annual or perennial broadleaf weeds after the grass plants have become established. Consult the label for application restrictions and instructions.

Chemicals must be federally and state regis­tered. They also must be applied in accordance with authorized registered uses, directions, and cautions on the label and all other federal and state policies and requirements.

Management after establishment

After establishment, seeded areas should be man­aged to promote tillering and to keep the soil covered. A great forage stand reduces erosion and runoff, con­tributing to minimized soil loss, providing high forage production, and improving wildlife habitat.

New stands must be grazed following appropriate stocking rates, good grazing distribution, and proper season of use. Proper management of a seeded grass stand is a must with the investment of time, money, and labor involved in establishing it.

Haying should be done in early July to harvest the highest combination of forage accumulation and nutrient value. A minimum cutting height of 4 inches is recommended to ensure plants have adequate oppor­tunity to regrow and build reserves for the following season.

Prescribed burning should be done in late spring, just as the seeded grasses are starting growth (less than 1½inches). Burning at this stage stimulates tillering, removes the last year’s dead forage, and increases forage quality. Prescribed burning can be done as early as one growing season after seeding.

Related KSRE Publications

• Managing Kansas Grazinglands for Multiple Benefits (MF2086)
• Rangeland and Pasture Grasses of Kansas (C567)
• Prescribed Burning: Safety (L565)
• Prescribed Burns: Planning and Conducting (L664)
• Prescribed Burning as a Management Practice (L815)
• Prescribed Burning: Equipment (L876)
• Grazing Distribution (MF515)
• Stocking Rate and Grazing Management (MF1118)

For more information on native grass establishment, contact Chad Guthrie, crop production and forage management agent, at any Southwind Extension District office.

Over their lifetimes, children grow and become more competent in building their skills in thinking, learning, emotions, and physical development. Dance has the potential to help families and those caring for young children to grow in multiple, healthy ways.

The activity of dance provides benefits across the physical, mental, and behavioral areas. Physical benefits include weight loss, increased fitness, energy, and strength. Dance also builds movement skills in young children, and helps their young bodies grow strong. Dance participation has been linked to children having better relationships, better interactions with parents and teachers, and improved school performance. Mentally, adults and children who dance together have both increased physical activity at home and improved healthy eating habits.

When dancing together, always try to remember the joy of dancing is in the process. The satisfaction of mastery will never compare to the joy of moving, dancing, singing, clapping, and learning with your child. As adults in this activity, it is up to you to focus on having fun, and letting your children be children. If you can, remember what it is like to be a child, and even let yourself be child-like for a while. There is no safer and more enjoyable time to reconnect with being a child than when you are engaged in fun, physical activities such as dance.

The great part of dance is that you can dance virtually anywhere, anytime, and with anyone: inside or outside, in the morning or evening, with boys or with girls, with older adults and very young children. Learn and use tap dance as a fun, healthy, and engaging family activity.

Dancing has benefits to the heart, mind, and body, and these are benefits to children of all ages. So, find a great playlist that your children will love and learn some great dance steps of your choice. Tap can be a great first to learn and don’t worry about the mastering it. Dance is just a great excuse to learn something new together. Remember to take breaks, drink plenty of water, listen to your bodies, and laugh a lot!

For more information about Youth Development, contact Jennifer K. Terrell, 4-H Youth Development Agent for K-State Research and Extension, Southwind District at southwind.ksu.edu or 620-223-3720.

Did you know that less than half of Kansas adults meet the minimum requirements for physical activity? Or that chronic disease is responsible for more than 70% of healthcare costs? The good news is that practicing healthy lifestyle behaviors can delay or prevent chronic disease! With this in mind, you will want to save the date for Walk Kansas 2023. Walk Kansas is a team-based health initiative program that will encourage you to lead a healthier life by being more active and making better nutrition choices. This year, the program will take place from March 26th to May 20th.

Through Walk Kansas, you are part of a six-member team which selects a goal and then supports one another in reaching that goal during the course of the eight-week healthy lifestyle challenge. Teams can be made up of family members, coworkers, friends, community organization members, neighbors, or members of a faith-based community. You don’t have to be in the same town, county, state, or even country. If you don’t have a team, we can assign you to one or you can fly solo!

We promote walking because almost anyone can do it and it is good for your heart. However, other types of exercise are beneficial as well so they also count towards Walk Kansas minutes. This includes any moderate or vigorous activity. This physical activity will help boost your mood, sharpen your focus, reduce your stress, and improve your sleep. No matter who you are, you can find safe, fun ways to get active by moving your own way.

By participating in Walk Kansas, you gain support in working towards leading a healthier life, including support from your teammates and exclusive membership in a closed Walk Kansas Facebook group. Success increases with supportive relationships. You will also receive weekly newsletters filled with motivational healthy lifestyle information, resources, and recipes. A new component of Walk Kansas this year will be the opportunity to participate in the online “Med Instead of Meds” class! If you’re interested in eating the Mediterranean way but not sure where to start, this weekly class series is perfect for you.

So, what are you waiting for? Registration for Walk Kansas opens on March 1st. Register by March 26th online at WalkKansas.org or by contacting your local K-State Research and Extension office. For more information, including about the optional kickoff 5K event on April 1st, please contact Clara Wicoff at 620-365-2242 or [email protected].

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 28^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 28^th.

The event includes presentations, breakfast, activities, prizes, and a resource fair from 8:00 to 11:30a.m. at Foursquare Church, 98 Main Street, Parsons, KS.  Registration fee is $15 per attendee.  Register online at https://bit.ly/2023AWAexpo or by calling 620-625-8620.

Keynote Presentations include:

Affordable Day Trips

SEK Living Magazine will provide the inside scoop on fun, affordable day trips in Kansas!

Planning for Life Panel

Hear from financial, legal, and funeral professionals on estate planning essentials and get your questions answered!

Make the most of your life by attending this year’s regional expo!  For more information you may contact me at [email protected] or 620-625-8620.

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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.

Computers, phones, tablets, and smartwatches. Consumers today have more access to digital devices than ever before.

Recent studies indicate that spending hours on end staring at screens can have a large impact on your health. Lack of quality sleep, excessive eating, social isolation, low professional performance, and a lack of physical activity are all potential negative effects of spending too much time looking at screens.

The first step to combating these effects is to adjust how mindful and intentional you are with the time you spend looking at a computer, phone, or tablet screen. Experts recommend spending 3 to 4 hours daily screen-free. To help with sleep, put your devices away at least an hour before bedtime. This will allow your brain to start producing melatonin sooner, which is the hormone that helps “turn off” the brain. For eye health, take a break every 20 minutes and focus on an object at least 20 feet away. This is especially beneficial for those that work on a computer during the day as it prevents digital eye strain.

Parents of young children should be especially mindful of the amount of time they spend on screens with their young ones around. Children often mimic the behaviors they observe in their parents. If a majority of your time spent as a family includes screens, your children will likely pick up this behavior. Excessive screen time in children can lead to behavioral problems, irregular sleep, obesity, and impaired academic performance.

To become more mindful, recognize that behaviors are a choice. Every part of human behavior is driven by a choice and can be changed with a shift in thinking. Instead of simply saying that you will make a change, you need to take action to make that change happen. Next, think about the rationalizations behind your current thoughts. For example, why do you spend hours scrolling through social media sites when your time and energy could be better spent elsewhere? Lastly, think of alternatives. Reading a book, journaling, cleaning, cooking, or going for a walk are all great ways to spend your free time.

Taking control of your screen time can be challenging, but you and your entire family can benefit from this behavior change. For more information, contact Cassidy Lutz at [email protected] or by calling 620-625-8620.

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 Agricultural 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.