I realize we just turned the calendar to August, and although our summer gardens are still going strong, it is time to start thinking about getting our fall vegetables planted. Believe it or not, fall is a great gardening season!

When you think about it, fall weather is much like spring – warm daytime temperatures and cool nights. Rainfall is typically more abundant in the fall than summer so less irrigation is needed and fall gardens often have fewer insect pest and disease problems. Combine all of these and you have the ingredients for a great garden! And of most importance is the taste of the produce grown. Flavors of fall grown vegetables are often sweeter and milder in taste than those grown during hot summer weather.

Some of the best vegetables for a fall garden are lettuce, spinach, radishes, beets, cabbage, turnips and carrots because of their frost-tolerance. These vegetables can be planted directly into your garden wherever space can be found – next to plants still growing in the garden like tomatoes, cucumbers and pumpkins. Plant mid-August until the first week of September.

Left over seed from spring planting can be used as long as it was stored in a cool, dry location. To speed up germination and seedling emergence, soak the seeds overnight before planting. If you are purchasing new seed, look for the shortest season cultivars that you can find to insure harvest before a killing frost. The average fall freeze date for our area is around October 24 according to the Weather Data Library on the K-State campus.

Sometimes establishing a fall garden can be difficult during the summer when soil temperatures are extremely high. One way to avoid this is to establish plants in containers or pots for transplanting into the garden later in the season when the weather begins to cool. Cabbage, broccoli, cauliflower, and collards can be grown in cooler protected areas for 2-4 weeks prior to setting in the garden. Be sure to acclimatize crops for several days before transplanting directly into the garden.

Garden soil should be prepared just like for spring. An application of fertilizer will probably be necessary for optimum plant growth. Use one pound of a complete analysis fertilizer, such as 12-12-12, applied per 100 square feet of garden area. Weeds and grasses will also grow well in a fall garden so mulching may be warranted.

If you do not have a traditional garden space, think about doing a container garden. Just about anything that will hold soil and have a drain hole in the bottom can be used.

Everyone gets geared up to plant vegetables in the spring, but the fall season offers many benefits to gardening. Few take advantage of the season, but consider giving it a try this year.

The Extension office has the “Vegetable Garden Planting Guide” publication available free of charge. This guide offers information such as days to first harvest, days to germination, planting depth, frost resistance, and more.

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.

Kansas State University nutrition specialist Sandy Procter says recent changes to nutrition labels on most foods should be viewed as a great ally for consumers and their good health. 

The U.S. Food and Drug Administration initially published rules on changing nutrition information on food labels in 2016, citing the need for those labels to reflect updated scientific information, including the link between diet and such chronic diseases as obesity and heart disease. 

Since that time, American food companies have gradually come into compliance. Manufacturers with $10 million or more in annual sales were required to switch to the new label by January 1 of this year; those with less than $10 million in annual sales must meet the labeling requirements by January 1, 2021. 

“The consumer is the winner here,” Procter said. “It allows each of us to control what we are putting into our bodies.” 

The new label not only reflects more of what we know about foods, but also is based on current nutrition and public health research, and the updated dietary guidelines for Americans. Public input was also considered, Procter said. 

In addition to larger print, the new label is more clear on the number of calories per serving of any given food, and lists information on nutrients considered more vital for overall health. 

For example, Procter said, “vitamin D and potassium were never on the label until now. Before, the nutrients highlighted were vitamin A and vitamin C, which are nutrients of concern in other countries, but not in the United States. 

Procter said the new labels reflect the Dietary Guidelines for Americans, identifying vitamin D and the mineral potassium as nutrients where most U.S. consumers fall short.  

“Vitamin D is activated in the liver and is made by our bodies when we spend a little time out in the sun each day,” Procter said. “But vitamin D is limited in food sources.” 

“Vitamin D is important to boost our auto-immune systems. And it works with calcium to support bone health and bone strength. So, it makes sense for us to look at a food label and determine that a food is a great source of vitamin D.” 

Potassium, she adds, forms a pump with sodium to keep fluids in balance in and around cells. Eating foods high in potassium helps to offset high levels of sodium, which can contribute to high blood pressure and other disease. 

“So, while we are carefully watching our salt intake, we might want to be more interested in sources that are high in potassium,” Procter said. “Fruits, vegetables, milk and other dairy products are good sources of potassium.” 

The new food labels not only include the quantity of sodium, potassium and other nutrients in a single serving, but also the percentage one serving contributes to the daily dietary guidelines of a given nutrient – called the Percent Daily Value. 

“That information was there before, but you had to invest time and some thought process to find it,” Procter said. “Most of us really don’t want to do that when it comes to limiting or determining our food intake.” 

More information about all of the changes on the nutrition facts label is available online from the FDA. 

“The new label is user-friendly and contains as much information as most of us would really need when choosing foods,” Procter said. “If you are watching your weight or concerned about pre-diabetes, then it’s much easier to look at calories and added sugars. Or maybe you’ve been told to watch your fat and sodium intake because you have high blood pressure; in that case, you may read the label to quickly know how many calories, grams of fat or sodium is in a food.” 

“We can pick and choose the parts of the label that mean the most to each of us. It’s great if you want to read the whole label, but certain parts may be more important and allow us to focus on our personal nutrition needs.” 

For more information about making wise food choices, contact Kathy McEwan at [email protected] or by phone at 620-365-2242.

Most older people can remain intellectually sharp late into their lives, but doing so requires two things. First, believe in your ability to maintain mental alertness and remain optimistic and confident that you can. Next, regularly exercise your mental talents just as you need to exercise your body to stay in peak physical condition.

One of the greatest fears of many older people is the loss of mental competence. Although obviously a possibility for some, both middle-agers and elders often worry excessively about this occurring.

Besides being nerve-racking, the worrying can encourage the very behavior we fear: We believe we are becoming forgetful and then point to perfectly natural lapses in memory as proof that senility is setting in. Thus, too often, our fear of mental decline becomes a self-fulfilling prophecy, sometimes at a surprisingly early age. Guard against this tendency both in yourself and among your friends and family.

As we grow older, we show some decline in what is called “explicit memory.” For example, you want to remember a name or fact, and try as you might, the memory refuses to come on demand. Also, with advanced age, distractions can be more of a problem, and the speed of processing information slows. Other kinds of memory show little or no decline with age.

Some of this process has to do with the learning processes that work best for us. If we are a visual learner, for example, then those things we see will stick with us better. If our preferred learning style is through auditory processes, then we may have a greater need to hear things to retain them. We need to remember that we have to learn something before we can remember it. When it comes to recalling names, for example, if we have never been good at remembering names, then we shouldn’t be hard on ourselves if we don’t remember them well in older age.

With frequent use and practice, older persons can significantly improve their cognitive functioning. Activities such as reading, word games and stimulating conversations aid our mental abilities.

Take one day at a time, expect the best, stretch yourself to achieve it, and appreciate the gift of a good mind. Remember that most of us are capable of far more than we realize.

Contact Barbara Stockebrand at the Yates Center Southwind Extension District Office at 620-625-8620 for more resources on keeping your mind sharp.

Mail Call: Bills, a birthday card from Mom, a store circular, or your monthly bank statement. From time to time, you may receive “pre-approved” credit card offers in the mail, too. Do you ever wonder what they are and where they come from?

These credit card offers are not random, they are prescreened and targeted to you. Under the Fair Credit Reporting Act (FCRA), the Consumer Credit Reporting Companies are allowed to include your name on lists used by creditors or insurers to make firm offers of credit or insurance that are not initiated by you. Prescreened offers are based on information in your credit report that indicates you meet the criteria set by the offeror.

You have the option to opt-out of these offers, why might you? Some people prefer not to receive these kinds of offers in the mail to limit access to their credit report information for solicitations or to reduce some mailbox “clutter”.

As you consider opting out, you should know that prescreened offers can provide many benefits. These offers can help you learn about what’s available, compare costs, and find the best product for your needs. The terms of prescreened offers also may be more favorable than those that are available to the general public. Some credit card products may be available only through prescreened offers.

The official Consumer Credit Reporting Industry website to accept and process requests to Opt-In or Opt-Out of prescreened offers is OptOutPrescreen.com or call 1-888-5-OPTOUT. Whether you call or visit the website, you will be asked to provide certain personal information. You will have two choices for opting out. The first is to opt-out for five years and the other is to opt-out permanently. You can always Opt-In and be eligible to receive prescreened offers again if you have previously completed an Opt-Out request.

A reminder that it may take up to 60 days for offers to stop being mailed. You may continue to receive mail from companies who send offers not based on prescreening.

How does this affect your credit report? There will be “inquiries” showing which companies obtained your information for prescreening, but those inquiries will not have a negative effect on your credit report or score. Removing your name from prescreened lists has no effect on your ability to apply for or obtain credit or insurance.

To learn more about Credit, visit our website at southwind.k-state.edu/home-family/financial/. Also follow us on Facebook @southwindextensiondistrict or Instagram @southwind_ext. For more information, please contact Joy Miller at [email protected] or by calling 620-223-3720.

For many, the Fourth of July holiday may be a day off from work, but Karen Blakeslee says it’s not a day off from food safety.

“Handling food safely is important every day, not just at holidays,” said Blakeslee, a food safety specialist with K-State Research and Extension. “During the summer, it is more important to follow the four core principals of cook, chill, clean and separate.”

She notes that foodborne illness often peaks in the summer for a couple important reasons: Bacteria multiply faster in warmer temperatures, and preparing food outdoors makes safe food handling more difficult. “Temperature abused food can allow bacteria to grow and multiply every 20 minutes,” Blakeslee said.

For picnics and barbecues, Blakeslee provides some timely tips:

• Cook food to the recommended internal temperature. If bacteria are present on food, they can be killed by cooking meat properly. There is no need to wash meat or poultry. Marinate meat in the refrigerator and discard unused marinade. For popular picnic foods, the suggested internal temperatures are 165 degrees Fahrenheit for poultry; 160 F for ground meat and hamburgers; and 145 F for beef, pork, lamb and veal steaks or chops.

• Chill foods that won’t be in a refrigerator. Use several ice chests to store cold food below 40 F and keep it cold until meal time. Don’t leave picnic food out for more than two hours or one hour if outdoor temperatures are above 90 F. Once the meal is finished, put leftovers on ice or in the refrigerator promptly.
• Clean produce, surfaces and hands regularly. Wash produce with plain water before prepping or cooking. Rub or scrub when possible to remove dirt. Clean surfaces often. When washing hands, any soap that produces bubbles — which break up bacteria and germs – will work. Rub between fingers, back of hands and up your arms, too. If you don’t have running water, moist disposable towelettes are a good choice.
• Separate foods. Keep raw foods away from ready-to-eat foods. Use separate plates and utensils for raw meat and cooked meat. Or, wash plates and utensils before using them for cooked meat.

“It is easy to get distracted with summer activities and forget about food,” said Blakeslee, who suggests keeping the meal simple.

“Plan ahead to reduce mishaps since cooking and eating outdoors is out of your normal routine. Keep food safe for everyone at your party to enjoy.”

For more outdoor food safety tips, contact Kathy in the Southwind Extension office at 620-365-2242 or [email protected].

It’s that time of year when there is a lot of bird activity. They have built their nests and most are filling the air with their individual songs. If you come across an empty bird’s nest, would it be an encouraging sight, or one that would strike you as sad and lonely?

The empty nest stage is the time in parents’ lives when their last child has left the home. Some think “empty nest” is a negative term. Others believe that parenting does not end when their children have spread their wings and other opportunities have become available.

Whatever the thought, parenthood enters another phase that requires relationships to change when the children leave. Eventually, the relationship between parent and child is shared between two competent adults. One of those adults is still the parent, and the other is the grown child.

The role of a parent raising children is one of the most fulfilling anyone can ever have. There can be a big void once that role is lost. Replacing that void with volunteer activities can be helpful in the transition into the empty nest stage of life.

Children often provide a diversion that prevents parents from looking at the problems in their marriage. When the nest empties, the marriage remains, but the diversion does not. Buried issues can resurface. However, marital satisfaction often increases after the children leave. Sometimes couples need to take another look at their goals as they enter the second half of their marriage. It can provide an opportunity to become stronger or to drift apart.

If couples feel they are having a hard time re-connecting, some questions to consider may help locate the issues.

• How well do we know and understand each other? We have probably changed over time. Do we know each other’s likes, dislikes, dreams and goals?
• How do we show our fondness and admiration for each other?
• Do we share everyday thoughts and happenings?
• Do we accept influence from each other?
• How do we solve our problems?
• How do we deal with issues in which we may never agree?
• How do we have fun together?

Other changes that may take place as the nest is emptied include career changes, caregiving shifts, plus our bodies are changing. Some career ambitions may have been put on hold during the childrearing years. One of the parents may want to focus on future career ambitions, while another parent may be winding down their career. Sharing those ambitions and desires with each other is a good place to allocate some focus.

Parents that look forward to their children leaving home as a time when they can do some things for themselves may also find that as their children are leaving, their own older parents begin to require more attention and care. A time of resting from being responsible for dependents may not come the way they had hoped it would.

Health issues begin to become a concern in the aging process. The empty nest stage sometimes coincides with these health changes. It’s important to follow up with regular doctor appointments and to stay on top of potential issues in order to do well in all areas of our lives as we age.

Our relationships with our children are still important, but will need to change. If there are problems in a relationship before the children left, they are likely to remain until worked through. Accepting children as adults can be difficult for many parents. However, these relationships will remain forever, so it is important to nurture them through the changes both the parents and the children may be experiencing.

We often forget that when we are going through an adjustment, we are experiencing a normal transition in life. We need to remind ourselves that some difficulty adjusting to our children leaving home is expected. As nature reminds us, something as simple as an empty bird’s nest carries a great deal of possibility.

For more on life’s transitions, contact the Yates Center office of the Southwind Extension District at 620-625-8620.

This spring brought an increased interest in gardening. Now that the gardens are planted and things are beginning to grow, gardeners should be on the look-out for insect pests.

If you are having difficulty with insect, the first thing you need to do is determine exactly what insect pest you are dealing with. To figure this out, start by looking at the type of damage being caused to the plant.

Most pests that feed on vegetable plants have either chewing or sucking mouthparts which each produce different types of feeding damage. For example, insect pests with chewing mouthparts feed on leaves, stems, flowers, fruits and roots. They physically remove plant tissue while feeding. This type of pest will often leave physical evidence of their feeding as well – such as the tomato horn worm.

Insect pests with sucking mouthparts feed on plant juices causing stunting, wilting, leaf distortion and leaf yellowing. An example of this is aphids. They also leave behind physical evidence in the form of honeydew – a clear, sticky substance on plant surfaces.

Scouting plants for insects is an important part of gardening and should be done often. I know many gardeners browse through their plants every day and that is great! It is important to find insect pests as soon as possible. Inspect the top of the leaves as well as the underside of the leaves. The underside is where most insect pests will be found.

Once pests are found, again it is very important to get them correctly identified. Caterpillars, beetles and bugs can be removed from plants quickly and easily by handpicking and then placing them into a container of soapy water. Aphids and mites can actually be dislodged off of plants with a forceful spray of water.

Pesticides can also be used and those labeled for vegetable gardens work in one of two ways – they either kill insects on contact or act as stomach poisons. But again, you need to know what insect you are targeting before application of chemical control. Many times, at the first sight of a pest, gardeners get excited and search the cabinet for some type of product to use. This is not the best approach to take! Beneficial insects can be killed using this tactic.

Speaking of beneficial insects, they actually prey on other insects and mites. Examples include parasitic wasps, ladybird beetles and green lacewings. Beneficial insects can even be encouraged to remain in a garden area by planting specific plants to attract them. The plants need to be placed in or around the perimeter of the garden. Examples of plants include dill, fennel, coneflower, yarrow and garlic chives.

If gardeners do not want to used pesticides, there are other practices to keep insect pressure down in the garden. Healthy plants are less likely to be attacked by insects. Plants that receive too much or too little water are more susceptible to insect pests. The same is true for fertilizer use – too much or too little will cause problems. Keep weeds down too as weedy areas are just a good place for aphids, mites and leafhoppers to congregate.

As you scout for insects in the garden, if you come across one that you cannot identify, the Extension office can help! Insects can be brought into one of our four office locations or pictures can be e-mailed. Remember, it is very important to know what pest you are targeting before pesticides are used.

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.

It is now easier than ever to check your credit report for free on a weekly basis. Due to the COVID- 19 pandemic economic issues, CARES Act Federal Loan forbearance, and fraud, the three national credit reporting agencies are allowing people to access their reports more often than once a year.

Staying on top of your credit report is a key part of being financially responsible. Credit reports show in detail all credit usage and payment activity. When you review your report, the activity should look familiar. If it doesn’t, the activity should be investigated further.

Your credit rating means more than whether or not you care able to open a credit card. It can sometimes determine if you get a good or a great interest rate on your next home or car purchase or get a loan at all. It can also be a deciding factor on whether you can rent or not.

Credit inquiries, also known as ‘pulls’, can impact your credit score. The inquiry section of your credit report is divided into two subsections: hard and soft. When your credit report is accessed with your consent from the credit reporting agencies, this is known as a hard pull. This kind of inquiry signals a financial event where money is needed and shopping for credit. A hard pull within the past 12 months can influence your score by up to 10 points.

To maintain a consistent score, you will need to manage your hard pulls. That means spacing requests out rather than make multiple ones at the same time. A best practice is to do your research before applying.

A soft inquiry involves the same type of information as a hard pull, but it is not tied to a particular application and it can be done without your consent. Soft pulls have no effect on your credit score and lenders disregard this information. An example of this is a pre-approved credit offer or when your bank checks to see if they will increase your credit.

Checking your credit report is considered a soft pull. Until April 2021, you can pull your credit report from Experian, TransUnion, and Equifax weekly. These free reports are available at AnnualCreditReport.com.

K-State Research and Extensions is offering Check Your Credit e-mail program, reminding participants to obtain their free credit report and provide educational tips throughout the year. You can register for this program at bit.ly/ksrecheckyourcredit. For more information, please contact Joy Miller at [email protected] or by calling 620-223-3720. Follow us on Facebook @southwindextensiondistrict.

No one is immune to elder abuse – it can happen to anyone, at any time, and anywhere. Often a silent problem, elder abuse can rob older adults of their dignity and security and leave them feeling fearful, depressed, and alone.

Sadly, 10 percent of Americans over the age of 60 have experienced some form of elder abuse in the last year, and many researchers expect this number to rise with the growth of the aging population. Yet, it is a topic we are not readily willing to talk about. We “don’t want to think about it,” or we “don’t want to admit that it happens.”

Elder abuse (sometimes referred to as elder mistreatment) is an intentional act, or failure to act, that causes harm to an adult. Abuse can be categorized as physical, emotional or psychological, sexual, neglect, abandonment, or financial exploitation.

A majority of abuse victims are older women who are vulnerable. They may be socially isolated, may have a mental impairment, or other disability. Often the abuse victim is dependent on others for help with activities of everyday life. People who are frail may appear to be easy victims.

The warning signs of abuse can be different for individuals depending on the type, frequency, and magnitude of abuse. Warning signs can include unexplained bruises or welts, withdrawal from normal activities, trouble sleeping, depression or confusion, or weight loss for no reason. Signs of trauma, such as rocking back and forth, poor hygiene, the unexpected absence of a caregiver, or a sudden change in financial situation can be other signs of abuse.

Here are some things to keep in mind to help prevent elder abuse.

• If you are a caregiver, ask for help when you need a break. Caregiving for a loved one is very rewarding, but can be challenging, very demanding and stressful.
• Remain involved in your loved one’s care at care facilities and at home.
• Be attentive to sudden changes in mood, appearance, and health, especially if a decline in mental ability (dementia) is taking place.
• Educate your loved ones on what scams and schemes can look and sound like and what to do if they feel uncomfortable in a situation reflecting pressure or scare tactics.
• Encourage your loved one to be cautious with their financial affairs. Monitor financial accounts if necessary, and avoid making rash spending decisions.
• Encourage your loved one to create financial and health care-related advance planning documents.
• If you suspect or see elder abuse, report it immediately.

If someone is in immediate danger, call 911. For domestic or community abuse, contact Kansas Department for Children and Families Adult Protective Services at 1-800-922-5330. For suspected abuse in a care facility, contact Kansas Department for Aging and Disability Services at 1-800-842-0078.

For other resources or questions related to elder abuse, contact the Yates Center Southwind Extension District office at 620-625-8620.

Did you find a rock at the park and don’t know what kind it is? What about fossils? If you would like to learn more about rocks, minerals and fossils, then dive into the geology project! Discover the types of minerals, rocks and fossils that can be found where you live. Learn about geological formations across the state and in other states.

There is 4-H Curriculum that can be purchased for anyone interested in the geology project. Here is a breakdown of what youth can learn at different levels:

Ages 7-8:

• Learn how the earth was formed and its three main parts

• Learn the difference between a rock and a fossil

• Collect, clean, identify and label rocks, minerals and fossils found in Kansas

• Learn the types and impacts of erosion

Ages 9-11:

• Use different tests to identify minerals by hardness and color

• Find out what rock types occur in Kansas

• Learn how to identify fossils

• Learn to display and evaluate geology exhibits

Ages 12-14:

• Learn how mountains are formed

• Discover the impact of glaciers

• Learn to measure specific gravity

• Read and use a topographic map

Ages 15 and Older:

• Measure formation thickness

• Test to determine chemical properties of minerals

• Locate sites on a plat map

• How to prepare for geology careers

In addition to the curriculum, youth are also offered the opportunity to attend project meetings held by volunteers. Each year, youth are able to demonstrate their hard work locally at the county fair and depending on age and placing, the Kansas State Fair.

The geology project is a great opportunity for youth to learn important life skills. For more information about this project, contact Jennifer K. Terrell, 4-H Youth Development for K-State Research and Extension – Southwind District at [email protected] or 620-244-3826.