What Will Your Retirement Be?

We humans spend a lot of time and effort planning ahead for different stages of our lives. A good amount of that effort involves planning for the finances that will be involved, such as purchasing a car or home, starting a family, education for ourselves or our children, or retirement. All of these require a commitment to some kind of planning process to make the puzzle pieces fit together.

I’ve written about retirement before. Maybe that is because every day brings me a little closer to my own. When we are younger, we feel we have more options or time to reach some of those larger goals as previously mentioned. We might take on additional work or put off a larger purchase giving ourselves more time to collect the funds needed. We might even decide to change course in our decision-making process…because we have the time. Retirement often seems a far-off distant concept in our younger years, which is why we sometimes put off thinking about or preparing for retirement.

More serious thoughts about retirement loom as we get closer to that stage in life – “Do I have the finances set aside to sustain me?” “Will my health hold out for the long haul?” “Will I need to make major changes to my lifestyle? If so, when?” These can be nagging questions, because, like previous stages, there are uncertainties. However, in reaching this stage in life, there are limits in our ability to compensate for shortfalls, such as the time and ability to change course or acquire more funding.

It goes without saying that preparing for retirement should begin before the event is official. There may be much to do that may include a transition to a different lifestyle. Income and expenses will likely change as a result. Following are three general aspects that may help in the retirement consideration process.

Organize Your Finances. Take a closer look at your monthly or annual budget. Project the changes you expect to take place when you retire. For example, will you continue to work part-time, start receiving a pension, or count on Social Security for support? With our longer life expectancies, retirement can last decades. Your tax bracket may change, so look ahead by doing some tax planning in relation to how your future income will be taxed based on tax laws related to pensions and Social Security.

Plan Your New Lifestyle. Start thinking about where you want to live. Have your children moved, or have you? You may want to move closer to them. Is a recreational or leisurely type of retirement important to you? Where might that best happen for you? Do you want to consider senior housing with plenty of conveniences and support, as well as the freedom to come and go? Consider the monthly income you will need for any of these options. You may want to add more to your IRA or investment accounts to support your retirement wishes.

Start taking steps now. Besides stashing away more money to prepare for the golden years, there are other preparations that can be made. If you are close to retirement, you might consider downsizing your furnishings and personal effects, so you don’t need as much space in the future if you move. If a move is in your plan, start looking at the neighborhoods where you want to live after retirement to help you acclimate to a different lifestyle and community.

Many plan to retire right where they are. If a consideration now is to make your home a safer and comfortable living space, some modifications may need to be made. Most modifications are simple, but a remodel may be done as part of that preparation. Just for fun, or a little inspiration, take a look at the Universal Design Living Laboratory at www.udll.com. This is more house than most of us need. However, many of the concepts included, such as the hardwood flooring, creating clear and wider paths, adding natural light, and no steps, are some good features to study. Think through your options now for an easier transition before it becomes necessary. There is also a vast resources list on that site with helpful information.

We’ve heard it before, “It’s never too soon to start planning for retirement.” What would you like your retirement to look like?

For more information on simple home modifications or home assessment tools, contact the Southwind Extension District Office in Yates Center at 620-625-8620.

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

Nothing is more important to success in the garden good soil. Time spent fertilizing, watering and tending to plants is necessary, but this time is almost a waste if the soil you’re working with is not in good condition. Fall is an excellent time to step back and analyze how well your garden performed during the summer, and to make improvements to the soil.

Soil is formed when rock is broken down by climate and vegetation over a period of time. Soil is nothing more than weathered rock fragments and decaying remains of plants and animals.

Most soils have three distinct layers – surface, subsoil and bottom. The surface layer is a coarse layer containing more organic matter than the other soil layers and the layer that people pay the greatest attention to. This layer is the most fertile and has the greatest concentration of plant roots. Plants obtain much of their nutrients and water from the surface soil.

The subsoil layer is finer and firmer than the surface soil and serves as support for the surface layer. The subsoil layer is a storage space for water and nutrients for plants, a temperature regulator of the soil and supplies air for the roots of plants. The bottom layer is decomposed rock. It is not hard like rock, but may show the form or structure of the original rocks.

Soil texture refers to the proportional amount of sand, silt and clay in a soil. Texture and soil structure affect the moisture holding capacity of soil, permeability, capacity to hold and furnish nutrients, tillage operations and erosion.

Our soils in the southeastern part of Kansas have a high clay content to it. The clay in the soil is what makes the soil stick to your shoes when the soil is wet. Many refer to our soil as “gumbo.”

One way to address a heavy clay soil and to improve the soil texture is to add organic matter. Organic matter includes such items as manure, leaves, and grass clippings that have been composted. Earthworms, insects, bacteria and fungi use the organic matter as food, breaking it down into humus. Through this process, materials are made available for use by growing plants. In a heavy clay soil, the organic matter allows water to move more freely and loosens the tight clay, which makes the soil easier to work.

Organic material can be direct applied to gardens and flowerbeds this time of year and allowed to compost directly in the soil. Add two to four inches of organic material and till into the soil. If the soil is dry, apply water to begin the decomposition process. After about two weeks you can repeat the process with another application of organic material. The organic material will decompose over the winter and soil will be ready for spring planting.

Sand is sometimes suggested as an amendment material for clay soils. However, there is a good reason to be cautious about using sand. For sand to be effective at breaking up a clay soil, sand grains must touch one another so there is pore space between grains that can hold air and water. If the grains don’t touch, the clay fills in the void between sand particles leaving no room for pores. This is the same principle used to make concrete and the result is somewhat the same. In other words – do not use sand!

Before doing any amendments to the soil, I recommend doing a soil test. Soil testing can be done through the Extension office for $13. For more information on how to take a soil sample, please give me a call.

Krista Harding is a K-State Research and Extension 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.

”Attitude is a little thing that makes a big difference…Winston Churchill.” We’ve heard it before –attitude is everything!

There are a lot of things that can contribute to a long, happy life. Our hope is that our bodies will age with us in good form as we grow older. We reinforce that concept by encouraging the need to take care of ourselves through a healthful diet, keeping physically active, and challenging ourselves over the lifespan – our minds in particular.

By the time we have reached the last third of our life we have seen and experienced a lot of changes. Along the way, we will learn to compensate in order to attain our goals. We may not bend and move like we once did, but we will still get the job done one way or another. Even if it involves asking for help, we will likely achieve the task.

What does attitude have to do with the aging process? Research shows that going about life with a more positive outlook can add 7 ½ years to your life, according to K-State Research and Extension specialist on aging, Erin Yelland. When you consider the average U.S. life expectancy is 78.5 years, that calculates to your attitude having an almost 10% effect on your life span. That is a considerable factor!

How can we go about fostering a more positive attitude?

–Start your day on a positive note. Think about what you are grateful for when you first wake up. If there is something you find particularly uplifting, spend a few moments with that.

–Focus on the good. Bad things happen at times, but if we really take time to look at those instances, we can usually find something positive from each situation.

–Embrace life’s challenges. Our personal aging process may not always be the process we would like – being more difficult at times than others. We can be okay with that if we adjust our expectations and take advantage of that compensation or assistance I mentioned earlier.

–Surround yourself with positive people. The outlooks and attitudes of those we hang around with often rub off on us in subtle ways. What better way to infuse positivity in your life?

–Choose to be happy. Happiness is what we all ultimately strive for. It’s a deep need in our being. not only for ourselves, but for those around us. Remember those positive people in your circle.

–Be gracious, helpful and kind. We have a need to feel needed – something that gives us purpose in life. What is your reason for getting out of bed? Having a positive impact on someone else could help you change your own outlook. Acts of kindness can boost your mood and help in creating a more optimistic attitude.

It takes practice to develop positivity. However, if we keep striving for positivity, we are more likely to make changes and implement healthy behaviors that will help us be more successful in the aging process.

I’m reminded of a Peanuts© cartoon quote: “Attitude is contagious… is yours worth catching?”

For more information and guidance on aging well, call 620-625-8620.

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

September is National Suicide Prevention month. Suicide isn’t something we associate much with September, nor is it a topic we actively discuss. However, suicide is a troubling public health issue that leaves a lasting impact on families and communities. Between 1999 and 2019, the suicide death rate increased 33%.

One of our most vulnerable populations to suicide is our older adults. Suicide is a direct reflection of mental illness – another topic that is continually swept under the rug, especially for older adults. Living in a rural community seems to be an additional contributor to its occurrence.

Some of my previous articles have focused on stress levels, isolation, having a purpose in life and how they are important factors to our mental health. When either of these are seemingly out of control, our mental health declines – often in the form of depression. Research has shown a strong link between suicide and depression.

While depression can exist at different intervals over the lifespan, older adults may experience multiple factors at the same time contributing to depression, such as: chronic medical illness, chronic pain, loss of physical functioning, prior depressive episodes, reliving bad experiences, recent loss, and dementia to name a few.

Other risk factors include social isolation and family history with one of the most prevalent factors being loneliness. Living a distance from family while trying to cope with the death of a lifelong spouse, close family or friends, can be a struggle. Research has shown that bereavement experienced by older adults can often trigger major depression.

Suicide rates among older adults are underreported. This generation tends to use passive self-harm behaviors that may result in death, such as refusing food, medications or liquids which are rarely recorded as suicide attempts. These paths are much less obvious than a medication overdose, for example.

A person who is at risk of suicide is rarely clear of their intentions. Such an individual is experiencing a pain that is difficult to talk about. Signs of suicidal thoughts or tendencies can include increased feelings of anxiety and hopelessness, withdrawal from people or activities they ordinarily enjoy, negative thoughts or a preoccupation with death, strong feelings of guilt or low self-esteem. These and other signs may be recognized by staying in tune through casual conversation, paying attention to the content of letters and notes or noting changes in actions or behaviors.

Rushing to create or change wills or other legal documents can sometimes be an indication of a wish for life to end. We should all take the legal steps necessary to make sure our wishes are met at end-of-life. Unfortunately, we humans often procrastinate in getting our end-of-life documents in order. When discussions dwell on these legal documents, take time to encourage conversations that can more clearly define the reasoning behind those actions.

As we age, we are bound to experience periods of feeling bad or go through loss and grief. So often there is a belief that it’s a normal part of aging. We need to recognize we can recover from those periods and that sometimes those feelings need to be targeted by professionals. None of us should feel like we are swimming in the middle of the ocean with no life preserver.

Day-to-day activities we can do to improve our mental health include regular exercise, good nutrition, taking medications as prescribed, contact with other people, staying hydrated, and regular visits with primary care providers.

We should all assess our own mental health on a regular basis. Do not hesitate to visit with your care provider if there is something you can’t seem to get around on your own. He/she may help in determining if it is a physical or medication related effect you are feeling. If those pieces to the puzzle are ruled out, it’s okay to seek out a mental health professional.

If you or someone you know may be experiencing suicidal tendencies, contact Southeast Kansas Mental Health with offices in Humboldt, Iola, Chanute, Fort Scott, Pleasanton and Yates Center. Resources to assist with difficult conversations are available at www.suicideispreventable.org. The National Suicide Prevention Hotline is 1-800-273-8255.

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

I think this is the third summer in a row that we have had above normal rainfall. Our lawn movers haven’t stopped running! Fescue lawns did not really go dormant during the summer and the crabgrass didn’t slow down either. You might be surprised at how much of your lawn is actually crabgrass and not fescue. If you are thinking about renovating your lawn, September is the time to do it. Renovating doesn’t have to be done by plowing under the current turf and starting from scratch. Instead, lawns can be thickened up by overseeding.

To start the overseeding process, mow the grass short (1-1.5 inches) and remove the clippings. This will make it easier to get good seed-soil contact and increase the amount of light that will reach the young seedlings. The success of overseeding is dependant on good seed-soil contact. Thatch can prevent the seed from reaching the soil and germinating. If the thatch layer is ¾ inch or more, use a sod cutter to remove it. A power rake can also be used to reduce a thatch layer.

Next, the soil should be prepared for the seed. Holes must be made into the soil for the seeds to fall into. A verticut machine can be used. It has solid vertical blades that can be set to cut furrows into the soil. Another option is to use a core aerator. This machine will punch holes into the soil and deposit the cores on the surface of the ground. Each hole will produce an excellent environment for seed germination and growth. Machines to do such work can often be rented, so check around.

Fertilizer should then be applied at the rate suggested by a soil test or a starter fertilizer should be used at the rate suggested on the bag.

Seeding is the next step. For overseeding, use half the amount needed compared to seeding bare ground. For tall fescue, the normal rate for bare seeding is 6 to 8 pounds per 1000 square feet so the overseeding rate would be 3 to 4 pounds per 1000 square feet. You don’t necessarily have to overseed with the same variety you planted before. The quality of a lawn by can be raised by overseeding with a fescue variety that has better growth habits. Many stores carry blends of several newer high-quality tall fescues.

Finally, water everything in and then keep the seedbed constantly moist for rapid germination. Frequent light waterings are better than deeper, infrequent watering as the seedlings become established.

Fertilize with a high nitrogen fertilizer again 4 to 6 weeks after seeding to keep plants growing well and to build up food reserves.

On a side note, many homeowners often want to overseed bare spots under trees, but have minimal luck. The turf will sprout as fall progresses and will get established by winter. It continues to look good going into spring. However, the next summer it begins to die out again – despite any care it is given.

In many cases, this is due to too much shade or the type of turf planted isn’t a good fit for the location. Tall fescue is the only widely used lawn turf in Kansas that can survive some shade. All other cool and warm season turfs need more sunlight.

Instead of establishing grass under trees, consider underplanting the tree with shade tolerant ornamental plants. Examples include ground covers such as vinca minor vines, Boston ivy or liriope, or plants such as hostas or hardy ferns.

Krista Harding is a K-State Research and Extension 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.

Submitted by: Carla Nemecek, Southwind Extension District 4-H Volunteer

4-H members from the Southwind Extension District excelled at the annual Kansas 4-H Livestock Sweepstakes event on August 21-22 in Kansas State University’s Weber Hall. Participants from the Southwind Extension District were Sadie Marchiano, Clay Brillhart, Carly Dreher, Kristy Beene, Gwen Fry, Byron Fry, Leah Mueller, Haleigh O’Brien, Tate Crystal and Kyser Nemecek.

4-H members learned gained new knowledge and worked on livestock skills in order to be competitive in the Sweepstakes event which consisted blending scores in four contests. Southwind Extension District completed the weekend by being named the 2021 Champion Kansas State 4-H Sweepstakes Team. Top individual Sweepstakes winners for Southwind were Gwen Fry, 10^th and Sadie Marchiano was named High Individual Overall after excelling in all contests.

The Livestock Quiz Bowl started with a qualifying exam. The twelve teams with the highest average scores advanced to the quiz bowl competition and both Southwind teams qualified. Southwind #4 (Brillhart, Marchiano, Dreher, O’Brien) was seated first after the test and was later named the State Champion Quiz Bowl Team. Southwind #1 (G. Fry, Crystal, Mueller, Nemecek) earned 7^th best out of 26 teams in the contest.

The Livestock Judging contest consisted of nine judging classes and four sets of reasons with 227 contestants and 44 teams from across Kansas. Southwind #4 (Marchiano, Crystal, Dreher, Beene) was 2^nd in Sheep/Goats; 3^rd in Hogs; 1^st in Cattle and 2^nd in Reasons and named Reserve Champion Team Overall. Southwind #1 (Mueller, Nemecek, G. Fry, O’Brien) was 7^th High Team Overall. Individual livestock judging results are as follows:

• Sadie Marchiano – 4^th Sheep/Goats; 7^th Hogs; 2^nd Reasons; 5^th High Individual Overall
• Carly Dreher – 7^th Beef
• Tate Crystal – 10^th Sheep/Goats; 8^th Beef; 8^th Reasons; 6^th High Individual Overall
• Haleigh O’Brien – 8^th Sheep/Goats

  As the State Champion Livestock Judging Team, Southwind District (Marchiano, Crystal, Dreher, Beene) will represent Kansas 4-H at a national 4-H contest later this fall.

  The Meats Judging contest was based on identification of thirty retail cuts, six placings classes and three sets of reasons. Southwind #4 (Dreher, Marchiano, Brillhart, G. Fry) was 3^rd in Placings, 3^rd in Reasons, 5^th in Retail ID and 6^th Team Overall.

• Clay Brillhart – 2^nd High Individual Overall, 5^th Reasons; 5^th Retail ID
• Carly Dreher – 2^nd Placings
• Tate Crystal – 4^th Placings
• Sadie Marchiano – 7^th Placings

  For the first time in many years, youth from the Southwind District participated in the Intermediate Meats Judging Contest with 13 total teams. Southwind #5 (Sutton, Sutton, K. Bloesser, Maycumber) was 4^th Placings, 8^th Questions, 4^th Retail ID and 5^th Intermediate Team Overall. Southwind #6 (Bloesser, H. Shadden, S. Shadden) was 10^th Placings, 6^th Retail ID and 9^th Intermediate Team Overall. Individually, Kendyl Bloesser was 6^th in Retail ID and 8^th High Individual Overall. Hailey Shadden was 5^th in Placings and Marley Sutton was 9^th in Placings

  In the Livestock Skillathon, 4-H members rotated individually through stations that addressed six areas of animal science. Those included feedstuffs, breed identification, equipment identification, meat identification, wool evaluation and a written test. There was also a team component where members worked together on understanding livestock biosecurity, and understanding issues in livestock reproduction. Southwind #4 (O’Brien, Marchiano, Dreher, Crystal) was 5^th in Exam, 2^nd in Practicum and Reserve Champion Team Overall. Southwind #1 (G. Fry, Mueller, Beene, Nemecek) was 7th Team in Practicum. Individual Skillathon results are as follows:

• Sadie Marchiano – 2^nd Exam; 4^th Practicum; 4^th High Individual Overall 
• Haleigh O’Brien – 10^th Practicum 

               This group worked hard and studied a great deal of material to prepare for four state contests. To be named the Reserve Champion Livestock Judging, Reserve Champion Livestock Skillathon, Champion Quiz Bowl Team and Overall Champion Sweepstakes Team at the state contests shows how hard these 4-H members pushed each other to “Make the Best Better.”  The Southwind District is proud of their accomplishments and look forward to future growth and learning.

Photo caption:  Ten 4-H members from the Southwind Extension District – Allen, Bourbon, Neosho and Woodson Counties – had the opportunity to participate at the annual Kansas 4-H Livestock Sweepstakes at Kansas State University. Their skills and knowledge were challenged by participating in Livestock & Meats Judging, Livestock Quiz Bowl and Livestock Skillathon contests. Those attending were (from left to right) Carla Nemecek (Coach), Clay Brillhart, Sadie Marchiano, Kristy Beene, Kyser Nemecek, Tate Crystal, Carly Dreher, Byron Fry, Haleigh O’Brien, Gwen Fry, Leah Mueller. Pictured virtually by phone, Aidan Yoho.

If you have a health insurance plan through HealthCare.gov, you may see a decrease in your monthly premiums beginning September 1.

The American Rescue Plan enhanced premium assistance for 2021 and 2022 by lowering the share of premiums people pay. This includes people who already qualified for the APTC with income below 150% of the federal poverty level, people with income over 400% of the federal poverty level, and those with unemployment benefits in 2021.

Starting September 1, HealthCare.gov will automatically update the advance premium tax credit for some enrollees. If an enrollee is eligible to be automatically redetermined, HealthCare.gov sent notices in late July. Redetermination will occur for enrollees who have not updated their HealthCare.gov application since April 1; currently pay a premium; and previously chose to receive their full APTC up-front.

Enrollees who have received or been approved to receive unemployment compensation in 2021 will have their APTC automatically redetermined if they have confirmed since January 1 that they receive or have been approved to receive unemployment in the current month; have not updated their HealthCare.gov application since July 1; currently pay a premium; and previously chose to receive their full APTC up front.

Some enrollees are not eligible for the automatic APTC redetermination including those who already returned to HealthCare.gov since April 1, current enrollees, or July 1, unemployment enrollees; taking less than the full APTC amount; and those in zero-premium plans.

Adjustments can be made to increase or decrease qualifying APTC by updating the 2021 application by selecting “Life Change” and manually updating how much of the APTC to apply. A reminder that all premium tax credits are reconciled for the year when completing taxes. If income is underestimated for the year, enrollees may owe back a portion of the APTC and repayment forgiveness will not apply for 2021 plan year.

For more information and FAQ, visit Health Reform: Beyond the Basics at https://www.healthreformbeyondthebasics.org/. For local assistance, contact me at 620-223-3720 or [email protected]. Marketplace 2022 open enrollment is November 1 through December 15 for coverage that starts January 1, 2022.

Everyone feels tired now and then. However, after a good night’s sleep, most will feel refreshed and ready to face a new day. It can be a little more challenging to feel refreshed during the dog days of Summer. Those days represent some of the most oppressive days of the season.

During this time of the year, as we plan our day, we are likely considering where our stops can be made at various cool spots. While we may not be expending a lot of energy throughout the day, due to the heat, our bodies are still working hard to keep us cool. Often, we are not hydrating enough to avoid feeling fatigued.

When should we be concerned about fatigue? We may have spells over a few days where we are feeling more tired than normal. During those times, our bodies may be trying to catch up from over exertion, or maybe something else is going on we cannot see. However, if the tiredness or lack of energy continues for several weeks, and it keeps you from doing the things you enjoy, it may be time to do some investigating.

Sometimes, fatigue can be the first sign that something is wrong within your body. Chronic disease and treatments for disease can contribute to fatigue. Certain medications, infections, untreated pain, anemia, and sleep disorders are other factors that can cause fatigue.

Emotional stresses can create fatigue. Are you fearful about the future? Do you worry about your health? Conditions that include anxiety, depression, grief from the loss of a family member, and feeling that you have no control over your life, are additional conditions that contribute to fatigue.

Not getting enough sleep can be a factor with fatigue. Regular physical activity can improve sleep. It may also help reduce feelings of depression and stress while improving your mood and overall well-being.

Day-to-day factors that could be adding to fatigue can include staying up too late, having too much caffeine, drinking too much alcohol, and eating empty calorie foods, such as fried foods and sweets. Choosing nutritious foods will better generate energy needed to do the activities you enjoy.

Did you know that boredom can cause fatigue? Boredom in and of itself can make you feel tired. If you have been busy in the past–especially during your working years–and now you have long days before you with nothing planned, you may be feeling lost about how to spend your time.

Some lifestyle changes may help in feeling less tired. Suggestions include regular exercise, avoiding naps longer than 30 minutes, stop smoking, asking for help if feeling overwhelmed, and keeping a fatigue diary. Keeping the diary may help discover patterns throughout the day when you feel more or less tired.

If you have been tired for several weeks with no relief, it may be time to visit with your healthcare provider. He or she may ask questions about your sleep patterns, daily activities, appetite, and exercise. A physical exam and ordered lab tests may be the next steps in the investigative process.

Treatment will be based on your history and the results of your exam and lab tests. Medications to target an underlying health condition may be in order. Following your health care providers recommendations could make the difference in your energy levels on a long-term basis.

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

Seller’s market is what one might call our current economy. The cost of homes and vehicles are highly valued due to demand exceeding availability. This demand-pull on goods and services causes higher than average inflation rates, affecting everyday items we purchase such as the food we eat at or away from home. According to the Consumer Price Index (CPI), food prices have changed 4-5% from a year ago. With a higher cost of items, paying closer attention to spending and habits may be important to stay within financial budgets and goals.

Healthy eating is important at every age—and can be done on a budget. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium. Start with these tips:

• Plan, plan, plan. Plan your meals for the week based on your food budget and make a grocery list that includes staples and perishables. Save money by buying only what you need.
• Compare similar products. Locate the “unit price” on the shelf sticker near the item price. Compare different brands and sizes for the best money-saving option.
• Stretch your food dollars. Add beans and canned or frozen vegetables to bulk up your meals and make your food dollars go farther. You will reap the benefits of extra fiber, vitamins, and nutrients while feeling full.
• Grow your own in your home. Grow herbs like basil and oregano inside your home for a fraction of the price. Small gardens can be grown on a windowsill or a kitchen counter.
• Buy in bulk. Save money by buying larger quantities of foods that store well like whole grains, canned or dried beans, and frozen vegetables. Don’t overbuy foods that you will throw out later.
• Look for on-sale produce. Grocery stores rotate their sales and buying what is on sale is a great way to save money and get variety. Do the same with frozen and canned items.

The benefits of healthy eating add up over time, bite by bite. For more tips on healthy eating on a budget visit myplate.gov/eat-healthy/healthy-eating-budget. For more information, contact Joy Miller at [email protected] or by calling 620.223.3720.