By Clara Misenhelter

Southwind Extension District

Did you know that heart disease is the leading cause of death in our country? February is American Heart Month, which makes it a great time to focus on your heart health. The U.S. Centers for Disease Control and Prevention (CDC) recommends the following healthy habits for preventing heart disease:

• Pick healthy foods and drinks.
• Maintain a healthy weight.
• Be physically activity regularly.
• Do not smoke.

You can learn more about the CDC’s recommendations at cdc.gov/heartdisease/prevention.htm.

It may sound easy enough to implement these healthy habits, but adopting new habits can be easier said than done. “One of the best ways to build a new habit is to identify a current habit you already do each day and then stack your new behavior on top. This is called habit stacking,” according to James Clear, author of Atomic Habits. For example, if you want to make regular physical activity a habit that lasts long beyond Heart Month, you might consider trying habit stacking. One habit you probably already do every day is take your shoes off after work. On his website (jamesclear.com/habit-stacking), Clear suggests that you can try stacking that current habit with a new behavior of immediately changing into clothes and shoes to exercise.

The American Heart Association also has helpful habit stacking recommendations. For example, they recommend stacking the daily habit of brushing your teeth with a little bit of movement (like doing five squats). They also suggest stacking the habit of going to the grocery store with parking further away so that you can get more steps in. You can learn more about their suggestions at heart.org/en/healthy-living/healthy-lifestyle/habits/fit-bits.

I encourage you to join me in picking a new habit to try stacking this Heart Month! For more information, please contact me at [email protected] or 620-365-2242. To receive the “Wellness For You and Community, Too!” e-newsletter published monthly by the Southwind District, visit bit.ly/southwindnews.

Kansas State University Agricultural Experiment Station and Cooperative Extension Service

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

If you have ever tried to start plants from seed, you know it can be tricky. But is very rewarding when you have success! Here are eight steps to help ensure you have nice healthy transplants when planting time arrives.

1. Purchasing Seed – obtain your seeds from a reputable source including garden centers and seed catalogs. If choosing seed from a business that does not specialize in plants, pay special attention to the package date to make sure the seed was packaged for the current year. Though most seed remains viable for about 3 years, germination decreases as seed ages.
2. Determine the Date to Seed – there are two pieces of information that needs to be known in order to determine the date to seed transplants: the target date for transplanting outside and the number of weeks needed to grow the transplant. Then do some counting.
3. Sowing Seed – do not use garden soil to germinate seed as it is too heavy and may contain disease organisms. Use a media made especially for seed germination.
4. Keep Seed Moist – seed must be kept moist in order to germinate. Water often enough that the media never dries. Using a clear plastic wrap over the top of the container can reduce the amount of watering needed. Remove the wrap after the seedlings emerge.
5. Light – most plants will germinate in either darkness or light. All plants require adequate amounts of light once emergence occurs. South facing windows will not provide adequate amounts so fluorescent or LED fixtures should be used. Regardless of the type of light used, leave the light on for 16 hours each day.
6. Temperature – the temperature needed for best germination is often higher than what we may find in our homes. A heat mat is best for consistent germination. Once plants have germinated, they can grow in cooler temperatures (65 to 70 degrees during the day and 55 to 60 degrees at night).
7. Plant Movement – plants react to movement. Brushing over the plants with your hand stimulates them to become stockier and less leggy. Try brushing 20 strokes per day. But keep in mind that brushing will not compensate for lack of light or over-crowding. Plants grown under inadequate light will always be spindly.
8. Hardening Plants – plants grown inside will often undergo transplant shock if not hardened off. Plants are hardened off by moving them outside and exposing them to sun and wind before transplanting occurs. Start about two weeks before transplanting and gradually expose the plants to outside conditions. Increase the number of hours and degree of exposure over the two-week period.

I can’t stress enough how important it is to have adequate light to ensure the growth of healthy plants. It is fairly easy and inexpensive to make a homemade grow light using a four-foot shop light and PVC pipe. We have a supply list and instructions available in our office if you would like to make a DIY grow light.

If you would like to attend an in-person seed starting class, we have four scheduled for this month – February 13 – Thayer; February 15 – Toronto; February 20 – Uniontown; and February 22 – Humboldt. Classes are from 6-7 pm and the fee is $5. To register, please call 620-365-2242.

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.

Do you know how that playground equipment at the park down the street was purchased? Or the new sign leading visitors to a local landmark? How about initial money for a festival? In any community, chances are that someone, or a group of individuals, wrote a grant proposal and received funding to help with the project. Grants are a way the government funds ideas and projects to provide public services and stimulate the local economy. Grants can come from many other sources as well like local foundations, corporations, or local government.  K-State Research and Extension’s Community Vitality Team offers grant writing training for local communities because grants are an important component of sustainable funding.

Individuals and community groups can learn more about writing successful grant proposals at an online workshop planned by K-State Research and Extension in Southwind District on Feb. 6^th & 8^th from 1:30 to 4:30 P.M. The workshop is presented by Nancy Daniels, a community vitality specialist with K-State Research and Extension and the author of many grant proposals. Participants can register online at https://bit.ly/47Fn39P. The cost to attend is $60.

“This workshop is for everyone, whether they’ve never written a proposal before and have no idea where to start, to those who have experience but are looking for ways to improve their approach,” Daniels said. “The magic that happens in a local community when people find out they don’t have to wait to get something done, that they can do it themselves, is incredible.”

Participants also learn from each other, she said, adding that even experienced grant writers pick up tips and are reenergized after coming together with peers in their communities. Participants are encouraged to bring their grants or grant ideas to share.

Workshop topics include:

• Conquering your grant writing fears and start writing
• Identifying sources of data for community needs (where do you find the numbers to back up your request?)
• Where to find grants
• Practicing the grant writing elements: Problem, Outcomes, Activities, Evaluation and Budget.

Southwind District is looking forward to working with Nancy Daniels and bringing this valuable workshop to our District! For More information and registration assistance, contact Community Vitality Agent, Amanda Clasen at [email protected] or at 620-244-3826.

With the turning of the calendar from 2023 to 2024, many Americans have likely set their News Year’s resolution to stick to “healthier” habits or routines. According to a research study conducted by the Fisher College of Business, 43% of people quit their resolutions by the end of January.

One cause for this high failure rate could be that our beliefs about “healthy” habits are based on opinions, not facts. There is a lot of information on the internet related to health topics. Whether it’s the newest drug to help with fat loss or a miracle workout routine that will give you a shredded 6-pack of abs, it can be hard to determine what is and is not a reliable resource that you can put your trust in. If you don’t see instant results as promised by all the false information, you will probably find yourself being part of that 43% statistic.

For that reason, the K-State Research and Extension Living Well Wednesday team has dedicated the 2024 Winter Series to topics focused on women’s health. Sleep is a Superpower was the subject of the first program on January 10^th. During this presentation, specialist Michelle Lane debunked some of the common misconceptions around sleep and helped participants understand how vital sleep is to their everyday well-being. Personally speaking, I didn’t understand the impact that sleep has on all aspects of health until I heard her presentation. The session was recorded and can be view on the Living Well Wednesday website at https://www.ksre.k-state.edu/fcs/livingwellwed/.

The next two topics are Women’s Health and Functional Medicine on February 14^th and Navigating Diets, Supplements, and Women’s Health in a Confusing World on March 13^th. Both programs are held virtually via Zoom from 12:10 – 1:00 pm and will be recorded for later viewing. Registration is still open for these programs and can be completed at https://www.ksre.k-state.edu/fcs/livingwellwed/. Upon registering, participants will receive a link to access the live Zoom session.

Don’t get lost in all the latest and greatest quick information on health. Your health is something to take very seriously and now is your chance to hear from experts in the field! For more information, contact Cassidy Lutz at [email protected] or by calling 620-625-8620.

By Clara Misenhelter

Southwind Extension District

The transition from the holidays to the start of a new year can be difficult to navigate for many reasons. Post-holiday blues are just one reason why you might be feeling down this time of year. Do you remember Garfield the cat’s famous hate for Mondays? Post-holiday blues have been compared to these “Sunday scaries” or the “Sunday blues,” which are the letdown feelings that some people experience on Sunday because their weekend is ending. Similarly, post-holiday blues are the letdown feeling that many people experience after the holidays. According to Colorado State University, this can be accompanied by lower energy, increased fatigue, and resistance to going back to work.

So, what can be done to combat the post-holiday blues? Dr. Crystal Schiller, an associate professor at UNC-Chapel Hill, recommends planning to spend time with a friend you did not see over the holidays, doing something small (like listening to your favorite music) to bring yourself joy, and getting tasks done. The final item in this list can help raise your spirits by bringing you a sense of accomplishment. Other things you can try to combat post-holiday blues include practicing gratitude daily, engaging in physical activity, and watching something funny. Both physical activity and laughter release endorphins, which have been described as “the body’s natural painkillers” in one article from Harvard Health Publishing.

Practicing mindfulness is yet another thing you can try to combat post-holiday blues. In his book “Wherever You Go, There You Are,” Jon Kabat-Zinn writes: “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally. This kind of attention nurtures greater awareness, clarity, and acceptance of present-moment reality.” He also writes that it “provides a simple but powerful route for getting ourselves unstuck.” This route to getting unstuck is one that may be particularly useful in fighting post-holiday blues. Try committing just five minutes of your day to practicing mindfulness by focusing on your breathing and letting your thoughts float away like clouds. To learn more about practicing mindfulness, visit bit.ly/southwindmindfulness.

It is important to note that post-holiday blues differ from depression. If your symptoms worsen or do not go away, seek professional help. If you or someone you know is in crisis or seeking emotional support, call or text 988 to connect with the 988 Suicide & Crisis Lifeline. You can also chat with them online at 988lifeline.org/chat.

Kansas State University Agricultural Experiment Station and Cooperative Extension Service

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