Healthy and Easy Family Meal Preparation

In today’s fast-paced world, finding time to prepare and enjoy home-cooked meals can be challenging. Hectic schedules and after-school activities can lead to families scrambling to find something to eat. However, having some meals prepared ahead of time or cooking at home offers numerous benefits. It promotes better nutrition, saves money, reduces stress, and strengthens family bonds. With a little planning, practice, and strategy, preparing healthy meals at home can become a manageable and enjoyable experience.

Research shows that eating at home results in increased intake of fruits and vegetables and a decreased rate of depression and violence in adolescents. Overall, there is an increase in well-
being for adolescents.

Planning healthy meals doesn’t have to be overwhelming; taking small steps can lead to manageable changes that improve the health and well-being of family members. Creating a meal plan for the week can assist in this process. Slow cooker meals, healthy grab-and-go options (such as homemade freezer burritos), or planning a night for leftovers can significantly reduce cooking time each night.

Keeping a well-stocked pantry increases the likelihood of cooking as the items will already be on hand. Consider keeping these foods stocked: fruits and vegetables (fresh, frozen, or canned), protein like canned salmon, chicken, fresh or frozen meat, and grains such as brown rice or whole wheat pasta.

Grocery shopping with a plan can save time and money. Creating a meal plan based on the store sales that week and writing a shopping list in order of the store layout can prove helpful.

Meal prepping: Consider cooking a large batch of protein such as chicken, beef or fish or other staples like rice or beans. Preparing the main meal ingredients ahead of time to utilize throughout the week will save time each night. Also, chopping vegetables and fruit ahead of time to store in the refrigerator and freezer to utilize throughout the week can reduce time prepping evening meals.

One pot and sheet pan meals are an excellent way to reduce time and the number of dishes to wash. Many families use slow cookers, rice cookers or electric pressure cookers to save time in the kitchen.

Being able to share a warm, healthy meal with family members and sit down at the table together can help strengthen relationships. Parents might want to ask open-ended questions such as “What
made you happy at school today?” or “Did you notice anyone helping someone today?” instead of “How was school”?

For those interested in more tips, K-State Extension has a new program entitled “Healthy Connections: Family Meals in a Snap” that can be presented to groups in the Southwind Extension District (Allen, Bourbon, Neosho, Woodson Counties) by Sandy Haggard, Nutrition, Food Safety, and Health Agent. Contact her at [email protected] or 620.365.2242.

Feeling Stretched as a Caregiver?

It’s a fact, caregivers have higher levels of stress than non-caregivers. If you are serving as a caregiver to a loved one, I want you to know you are fulfilling a valuable role! I also want you to know that it is ok to take care of yourself, too. We can help with that!

In partnership with the Alzheimer’s Association, K-State Extension is providing an Empowered Caregivers two-part series. This program is designed to help reduce stress, build a caregiver foundation, support independence, communicate effectively, balance life, increase the ability to make tough decisions, and locate helpful resources.

Free meal and classes will be held on Tuesdays, October 7^th and 14^th, from 6:00-8:00 pm Register by calling 620-244-3826.

While we can’t stop stress from occurring, we can help manage it. Too much stress, especially over a long time, can harm your health. You may not get enough sleep or physical activity, or eat a balanced diet, which increases your risk of medical problems.

The following are some ideas to help you manage your caregiver stress:

• Take a break from caregiving. Take a walk or meet up with a friend. Do something not related to caregiving.
• Get support. Attend a support group, have a friend you can call just to let off steam, or look for community resources.
• Relax. Read a book, meditate, pray, garden, knit, take a long bath.
• Take care of your health. Go to the doctor, get routine exams and flu shots, get enough sleep, and eat your fruits and vegetables. 
• Change “guilt” to “regret.” Guilt means you did something wrong, regret means that you are in a difficult situation, and sometimes you have to make difficult decisions, but they are not wrong.
• Forgive yourself—often. You cannot be a perfect caregiver all day, every day.
• Ask for and accept help when offered. No one can do this alone. We often don’t know what to say when someone offers help. Prepare for this and create a task list to have ready. When someone asks you if they can help, refer to your list and say “YES.” Let them choose which task on the list they would like to do!
• And finally….Laugh. Find ways to keep your sense of humor on a daily basis.

For more information, please contact Tara Solomon-Smith, [email protected], 620-244-3826.

Amanda Clasen- Community Vitality Agent    

September 2025

When life’s challenges hit, whether it’s a sudden storm, an economic downturn, or a personal crisis, it is often our neighbors who step in first. Communities that thrive are not the ones without challenges, but the ones where people know how to come together, share resources, and lean on one another.

One of my favorite resources in the community vitality field is 13 Ways to Kill Your Community by Doug Griffiths. The book ties in perfectly here, as many of the “don’ts” he outlines demonstrate how quickly resilience can erode when people stop investing in one another. Griffiths reminds us that communities often weaken not because of external pressures, but because of internal choices: apathy, disconnection, or a lack of support. The opposite is also true: communities thrive when people choose to engage, invest, and care. True resilience is built when neighbors prioritize connection over isolation and cooperation over competition.

Resilience isn’t just about bouncing back after hard times; it’s about bouncing forward. Each challenge provides an opportunity for communities to adapt, learn, and grow stronger.

We’ve seen examples of this in action right here at home. When severe weather leaves families without power, neighbors check in on one another, offering meals, generators, or even a warm place to stay. During tough economic times, communities rally behind local businesses, hosting shop-local campaigns and finding creative ways to keep doors open. And when personal hardships strike, it’s often the casserole delivered to the doorstep, the shared ride to work, or the donation jar at the local café that makes all the difference.

Building resilient communities doesn’t happen by accident. It starts with simple, everyday actions:

• Know your neighbors. A quick introduction today can become a lifeline tomorrow. Make sure to take time to introduce yourself and get to know the people who live around you!
• Share skills and resources. From tools to talents, what we lend each other builds a safety net. This might just be as simple as organizing a “Skill-Swap Night” to learn who is best at gardening, cooking, or fixing that broken backdoor!
• Support local organizations and businesses. This is as simple as it sounds! Make sure to shop at local neighborhood stores or farmers’ Markets! Schools, churches, nonprofits, and civic groups are often the backbone of coordinated response.
• Plan ahead together. Community preparedness events or neighborhood emergency plans ensure everyone is ready when the unexpected happens. Create a neighborhood contact list or emergency plan!

Resilience grows when individuals shift from “me” to “we.” Each act of kindness and cooperation creates stronger ties, making it easier to withstand whatever challenges come our way. In the end, resilient communities remind us that while we may not be able to control the storms of life, we can control how we weather them together. A strong community is not built in a day; they are built every day!

For more information, contact Community Vitality Agent Amanda Clasen at any Southwind District office or [email protected].

October 7^th & 14^th

Join us for The Empowered Caregiver series, an education program by the Alzheimer’s Association that teaches caregivers how to navigate the responsibilities of caring for someone living with dementia.  This program features five topics, including building foundations of caregiving, supporting independence, communicating effectively, responding to dementia-related behaviors, and exploring care and support services.  As part of the program, you will receive activities to apply person-centered care approaches to your own caregiving journey.

Join us Tuesdays, October 7^th & 14^th, at 6:00 pm, at the K-State Extension meeting room, 1006 N. State Street, Iola.  A meal will be provided. Please call 620-244-3826 to RSVP.

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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.

As we continue to engage in outdoor activities as the weather cools and hunting season begins, it’s important to protect yourself from tick bites. The Lone Star tick has been linked to causing the Alpha-Gal allergy in individuals who eat red meat. Symptoms include rash, hives, difficulty breathing, drop in blood pressure, dizziness, fainting, nausea, and severe stomach pain. These symptoms can occur in 3-8 hours after eating red meat. Seek medical attention if this occurs.

The Lone Star tick is a vector that can spread disease. The Alpha-Gal molecule is carried in the saliva of Lone Star ticks. People bitten by this tick can become sensitive and produce the immunoglobulin E (IgE) antibody. Unlike typical food allergies, which are a reaction to protein, this is a reaction to the carbohydrate galactose-α-1,3-galactose. This carbohydrate is found in most mammals, such as those found in red meat. It can also be in products made from mammals. It is not found in poultry or fish.

As to the number of Kansans affected by Alpha-Gal Syndrome, there are no accurate reporting systems in place, so to get a general idea, Kansas State University asked 144 Extension professionals how many had heard of AGS or knew people affected by it, and the majority of agents who had heard of AGS or that knew those affected by it – were in southeast Kansas. This should not come as a surprise to those of us living in southeast Kansas, as many of us could most likely name at least five people with AGS. A few agents in northwest Kansas had not even heard of Alpha-Gal. Overall, 86% had heard of AGS, 84% knew AGS is related to tick bites, 61% thought there is not enough information about AGS for the public, and 31% were not sure.

Nutrition considerations for people living with AGS include treating it like any other allergy by avoiding foods that trigger symptoms, avoiding cross-contamination, and reading nutrition labels.

Foods that may trigger AGS symptoms include meat such as beef, pork, lamb, deer, organ meat like kidney, heart, liver, muscle tissue, animal fat (lard and tallow), dairy products, gelatin, carrageenan, and cross-contamination.

If making jam and jelly, please note that commercial pectin is not made with any gelatin or other meat ingredients. Commercial pectin is made from citrus fruit peel or apple pomace. It also usually contains dextrose and citric acid. Always read package labels.

To ensure that you are getting enough nutrients, consider for protein and iron: lentils, chickpeas, black beans, kidney beans, tofu, spinach, quinoa, pumpkin seeds, and fortified cereals; and for calcium, Vitamin D, and Vitamin B12: fortified plant milks, cereals, and nutritional yeast.

It’s important to take precautions to avoid tick bites, which may lead to AGS, but if you do have this allergy, there are local support groups. More businesses are becoming aware of this allergy, as noted recently in southeast Kansas, where there is a local food truck that advertises its AGS-friendly menu items. For more information on Alpha-Gal Syndrome, reach out to Sandy Haggard, Nutrition, Food Safety, and Health Agent, Southwind Extension District, [email protected] or 620.365.2242.

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Kansas State University Agricultural Experiment Station and

Cooperative Extension Service

As the summer sun fades and the crisp air of autumn approaches, it’s time for one
of the most exciting (and sometimes hectic) times of the year: Back-to-School. Whether
you’re a student stepping into a new grade, a parent preparing for the morning rush, or a
teacher welcoming fresh faces, this season marks a new chapter full of opportunities,
growth, and fresh routines.
Returning to school isn’t just about shopping for supplies—it’s about preparing
mentally and emotionally for the months ahead. Setting clear goals early can make the
transition smoother. Students can jot down three key things they want to achieve, while
parents can plan supportive routines to help kids stay on track.
Focus on Progress, Not Perfection
Instead of trying to get everything perfect from the start, view the school year as a journey
focused on improvement. Celebrate small victories—such as completing a difficult
homework assignment, answering a question in class, or making a new friend—these
successes help build confidence over time. Mistakes are also part of learning, and each
challenge is a chance to grow. Celebrate small wins—finishing a tough homework
assignment, answering a question in class, or making a new friend—as they build skills
over time.
The start of a school year is also a chance to create new friendships and strengthen
old ones. Encourage open communication, inclusivity, and kindness—it goes a long way in
creating a positive school environment. A great question starter for the new school year is,
“What are you looking forward to in the new school year”?
For Parents and Guardians
Your role in the back-to-school journey is vital. Create a family calendar to track
assignments, projects, and activities. Stay engaged with your child’s teachers and check in
regularly—not just when problems arise.
Back-to-school season is a reset button—a time to embrace new challenges,
explore possibilities, and grow. With the right preparation, a touch of organization, and a
positive mindset, the 2025 school year can be the most rewarding yet.
Kendal Henson is a Kansas State Extension 4-H & Youth Development agent assigned
to the Southwind District. He may be reached at [email protected] or 620-625-8620.
Kansas State Extension is an equal opportunity provider and employer.

It’s not summer without kid’s games at the local county fair!  My four-year-old excitedly participated in the pig contest.  When his attempts to catch the animal failed, he wailed!  Are you like me as a parent, and try to make a tantrum stop?

Researchers at Berkeley University’s Greater Good Science Center have studied the meltdowns that can be frequent occurrences when children (and their parents) are frustrated and stressed.  The science behind tantrums tells us they aren’t breakdowns of behavior—they’re breakthroughs of communication.

Understanding what’s really happening during meltdowns can help us respond to our children in a way that supports them… and makes things easier for us, too!

Root Causes of Tantrums

Tantrums aren’t defiance—they’re a child’s way of expressing unmet needs. They often stem from:

• Frustration with independence: Kids get upset when they can’t complete tasks just beyond their ability.
• Limits and authority: Toddlers react strongly to boundaries, which may feel unfair to them.
• Sharing and social struggles: Young children lack the development to truly share, leading to meltdowns.
• Unmet basic needs: Hunger, tiredness, or lack of connection can quickly trigger tantrums.

Understanding these root causes helps reduce tantrum frequency and improves communication.

Is there a better way to respond to tantrums?

1. Stay Regulated yourself. Practice an exercise such as a breathing technique.  Reframe your mindset by stating ‘This isn’t personal, my child is dysregulated’.  This does not excuse difficult behavior but helps us respond with understanding rather than a surge of frustration ourselves.

2. Don’t punish, but don’t give in. Avoid dismissing your child’s emotions or punishing them during a tantrum. They’re not being defiant—they’re overwhelmed and need your help to calm down. Stay calm yourself; reacting with anger only escalates things and puts unfair pressure on your child to manage your emotions too.

3. Validate your child’s experience.
   After a tantrum, wait until your child is truly calm before talking. Use the Validation Ladder:

Be present: Give full attention, no distractions.

Reflect: “You felt angry when we left the playground?”  This tells your child their feelings matter.

Contextualize: “You were excited to play, so it makes sense you’re upset.”

Propose: Try digging a little deeper.  “Maybe you’re also worried we won’t come back soon?”

Empathize: “That sounds really disappointing.”  Be sure your voice tells you really mean what you are saying.

Take Action:  Think about what you could do differently.  “Next time, I’ll give a 5-minute warning.”

Validation helps kids feel understood—not indulged—and reduces future meltdowns.

4. Build support over time.
   As kids grow, they can express how they want support. Use calm moments to reflect patterns or offer choices: “Do you want me close or to give space when you’re upset?”

5. Stay curious.
   Look beyond behavior to understand the need or emotion driving it.

Parenting is not easy and it’s probably the most important job you can have.  I hope to navigate it well by continually learning.  For more information contact Tara Solomon-Smith, [email protected], 620-244-3826.

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Kansas State University Agricultural Experiment Station and Cooperative Extension Service

Back-to-school season seems to arrive faster each year, and with inflation affecting everything from pencils to backpacks, families are finding creative ways to shop smarter. While big-box stores may seem like the go-to for deals, shopping locally can be just as cost-effective and even more rewarding. Local businesses not only offer unique products and personalized service, but they also invest in your community. For every $100 spent at a locally owned store, about $68 stays within the community, supporting essential services and local programs.

As you prepare your student for the school year ahead, here are some practical ways to cut costs and support your hometown:

1. Shop Local First
   Small businesses often have lower overhead and more flexibility, which allows them to offer competitive prices or even negotiate with loyal customers. Many local shops carry school supplies, clothing, and backpacks, and they often have sales or consignment options that rival national retailers. Plus, you’re supporting the businesses that sponsor school programs, youth sports teams, and community events.
2. Take Inventory
   Before hitting the stores, check your home for leftover supplies from last year. Items like scissors, rulers, and even colored pencils might still be in great shape. Don’t feel pressured to buy everything new; reuse where you can.
3. Set a Realistic Budget and Watch for Sales!
   Establish your spending limit before you shop and leave some wiggle room for unexpected expenses, like school events or mid-year supply restocks. Be sure to include clothing, technology, lunch containers, and activity fees in your planning. Back-to-school sales start early, but you may find even better deals after school begins. Stock up on items you’ll need later in the year when prices drop. Some stores also match competitors’ prices, which can save time and gas money.
4. Plan Ahead for Next Year
   Back-to-school shopping is an annual expense—so start preparing early. Take the amount you spent this year, divide it by 12, and save that amount each month. Set up a dedicated savings account or create a labeled envelope to make it automatic and stress-free.

Beyond the savings, shopping locally has a long-term impact. Sales tax from local purchases funds critical services like police, fire departments, and road maintenance. Local businesses often stock unique, one-of-a-kind products and offer exceptional customer service rooted in personal relationships. They’re more likely to adjust inventory based on your needs and support community initiatives that enhance our schools and neighborhoods.

Your dollars matter—and when spent locally, they do double the good. This school year, think beyond the price tag. Support local. Save smart. Strengthen your community. For more information, contact Community Vitality Agent Amanda Clasen at any Southwind District office or [email protected].