The holidays are right around the corner! Many families, mine included, have holiday traditions centered around foods that they only get to enjoy a few times each year. These traditions are important and should be cherished without guilt. However, if you are wondering how you can make your traditional holiday recipes healthier, there are several steps you can take.
First, recognize that many holiday favorites (like pumpkin pie) start with a healthy first ingredient. Think of this vegetable or fruit as the “star” ingredient. Next, find ways to “focus on the stars” so that you can reduce the large amounts of fats and sugar typically found in traditional holiday recipes. For example, try using fat-free evaporated milk when making your pumpkin pie filling instead of using regular evaporated milk. Other ways you can “focus on the stars” this holiday season include switching from a traditional green bean casserole to a green bean sauté, from traditional mashed potatoes to yogurt mashed potatoes, from a traditional pumpkin pie to a crustless pumpkin pie, or from a traditional apple pie to slow cooker baked apples. Again, remember that it is important to make changes based upon what is important to your family traditions and culture. You may have specific recipes that are important for your family to enjoy as they are without making any modifications.
To learn more, consider attending one of the “Healthy Cooking for the Holidays” programs I will be hosting in November. These programs are free, but please call 620-365-2242 to RSVP for the location you prefer out of the following options:
Uniontown – November 8th at 6 PM
Iola – November 13th at 5 PM
Yates Center – November 15th at 6 PM
Chanute – November 16th at 12 PM
This article was adapted from a fact sheet originally published by retired family and consumer sciences agent Barbara Ames. This fact sheet can be found online at bit.ly/focusonthestars. For more information, please contact me at [email protected] or 620-365-2242. To learn about additional programs we will be offering, visit bit.ly/southwindnews to sign up for the “Wellness For You and Community, Too!” e-newsletter published monthly by the Southwind District.
Kansas State University Agricultural Experiment Station and Cooperative Extension Service
K-State Research and Extension is an equal opportunity provider and employer.
Cassidy Lutz K-State Research and Extension Family and Consumer Science Agent Southwind District 211 W. Butler Yates Center, KS 66783 620-625-8620
The Science of Happiness
What does science say about happiness? Is there any research on what creates happiness? Thanks to recent studies, we now know how to define and create happiness in our lives. In a recent webinar sponsored by Wyandotte County K-State Research and Extension, certified nurse leader and health coach Michelle Lane explained the facts of happiness.
Happiness can be defined as a combination of how satisfied you are with your life plus how good you feel on a day-to-day basis. Research tells us that 10% of happiness is determined by your circumstances, 50% is biologically determined, and 40% is controlled by your thoughts, actions, and behaviors. Contrary to what many people think, happiness is not about having the best or newest things or having lots of money.
Your outlook on life and the way you view the world around you play a big role in your level of happiness. Human brains are deeply intertwined with a mind-body connection, meaning that our thoughts and feelings directly impact our overall health. Happy people are less likely to have cardiovascular disease, have higher immunity, heal faster, have a healthier diet, and live longer lives. With over 40 years of research from Johns Hopkins, we know that diseases progress quicker in people with a negative outlook. By choosing to be happy, you can add 7 ½ years to your life! Not only does it feel good to be happy, but it is also good for our health.
A large part of our mindset is linked to four major chemicals produced in our gut. When we are fetuses inside the womb, the brain and brainstem actually pinch off from the cells that make up the stomach. This is why gut health is so important and why the saying “You are what you eat” actually has some truth behind it. Dopamine, oxytocin, serotonin, and endorphins are the magical quartet of hormones that affect how we feel. When we accomplish something, dopamine is released into our bloodstream. Oxytocin is the love hormone and is triggered through social bonding, eye contact, and attentiveness. Giving hugs is a great way to release this hormone for a feel-good buzz. Serotonin flows when you feel important or significant. Gratitude is a great way to recognize someone or praise them, which increases serotonin. UV rays also help create serotonin so getting a little bit of sun each day (20 min) can boost your mood. Finally, endorphins are released in response to pain and stress. They help relieve anxiety and depression. Strenuous exercise, spicy foods, and cold showers release lots of endorphins.
Besides a good diet, what can we do throughout our day to increase happiness? Establishing deep, nurturing relationships with others can create a feeling of belonging, fulfillment, and overall happiness. Feeling connected with others that we truly care about helps alleviate stress. Physical markers such as blood pressure or cholesterol have less to do with how long we live than the social interactions we have as we age. Isolation and loneliness have been proven to decrease life expectancy. Be intentional about new experiences, help others, be kind, and be grateful. Doing these things will create happiness that is long-lasting.
If you are interested in watching the webinar and learning more about this topic, it can be found on YouTube at https://bit.ly/KSREhappiness. For more information, contact Cassidy Lutz at [email protected] or by calling 620-625-8620.
The new Gordon Parks Museum sign, located on north Hwy. 69, on the outskirts of Fort Scott. Submitted photo.
A grant from the Fort Scott Area Community Foundation helped
support the replacement of the Gordon Parks Museum billboard on North U.S. Highway 69 on the town’s outskirts.
The billboard, which sustained extensive wind damage last spring and summer, is completely different than the previous version with less text and more “eye-catching” graphics, said Kirk Sharp,
the museum’s executive director.
“The new billboard is a great attraction for visitors not only for the museum but also creates great attention and welcome to the community,” he said.
The Fort Scott Area Community Foundation hosts individual charitable funds created by donors who have a passion for giving back to their community. Grants from these funds assist people throughout Fort Scott and Bourbon County. Call the Foundation at (620) 224-6500 with questions about the Community Foundation or go to https://fsacf.com/.
“We are very thankful to be part of this grant,” Sharp said. “This grant allows us to not only replace and install the billboard, but to enhance it and make it easier to see and read while drivers are
traveling and coming into town.”
“We would also like to thank CDL Electric for help with the artwork and installation and replacement of
the new billboard.”
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The Fort Scott Recreation Center is facilitating an event to help a local Fort Scott High School in her battle with cancer.
“Piper Weeks is a high school student here in town who is diagnosed with bone cancer,” said Lucas Kelley, recreation director. “She is currently undergoing treatment. All proceeds from this race will be donated to the Weeks family to help with treatment costs.”
Lucas Kelley is the director of Fort Scott Recreation Center. Submitted photo.
This Halloween-based 5k Run/Walk is on Saturday, October 28, 2023 at 9 a.m.
“It is called the Spooky Scurry,” he said. “The route begins at Frary Stadium (at FSHS, 1005 S. Main) then goes south on Main Street, east on East National, south all the way to the end of Cooper Street and back. The total route is 3.1 miles. We are encouraging all participants to wear their Halloween costumes for a chance to win the prize of tickets to the Enchant Christmas Light Show in Kansas City this winter.”
“The purpose of all our 5k Run/Walks is to help provide for a need in the community,” he said. “The cost is $30 per participant. Participants can register at Buck Run Community Center (735 Scott Avenue) or the day of the race starting at 8 a.m.”
The recreation staff has created a Venmo account to accept donations for the Weeks family. To make a contribution you can do that on Venmo with the following QR code.
A reminder that 100% of the money raised will go to help Piper Weeks with her cancer treatments.
The Fort Scott Area Chamber of Commerce announces this year’s Halloween Parade will be held Saturday, October 28th at 11:00 a.m. in Downtown Fort Scott.
Prior to the parade, starting at 10:00 a.m., there will be special activities including pictures with a spooktacular backdrop at the City Scales building on North Main and face painting by Fort Scott High School Thespians.
The parade trick-or-treats merchants along Main Street, starting at La Hacienda, south to 2nd Street, crossing the street then heading north back to Skubitz Plaza. Any businesses or organizations in the community not located along Main Street are also welcome to set up a table on the sidewalk providing treats, coupons, or other handouts for kids. Children are encouraged to bring a sack or bag to collect treats along the parade route.
Following the parade, a free slice of Papa Don’s pizza and a drink will be served to kids in costumes.
The Chamber is currently seeking sponsors and donations for the pizza lunch following the parade.
Contact the Chamber if interested at 620-223-3566
Fort Scott Area Chamber of Commerce | 231 E. Wall Street, Fort Scott, KS 66701
MANHATTAN, Kansas — The Kansas Department of Agriculture Division of Conservation (KDA–DOC) is pleased to announce the availability of funds in the form of cost share assistance and incentive payments to assist landowners with irrigation efficiency technology. The funding is provided by KDA–DOC through appropriation from the State Water Plan Fund and the program is administered by Conservation Districts across the state.
This initiative is designed to promote irrigation efficiency by providing cost share assistance to landowners for automated mobile drip irrigation systems, autonomous pivot systems, water meter monitoring software subscriptions, bubbler nozzle packages, and remote monitoring systems (soil moisture probes included as part of system).
Eligible projects must be located within Kansas groundwater management districts 1 through 5. Applications are currently being accepted, and projects will be approved beginning on November 1, 2023, until all funds have been allocated. Equipment purchases and subscriptions made before application approval by KDA–DOC are not eligible for this initiative.
Applications for this irrigation technology cost share funding must be made through local Conservation Districts. For application assistance and details about funding eligibility, along with more information concerning other available services, please contact your local Conservation District office. A directory of Conservation Districts can be found at agriculture.ks.gov/ConservationDistricts.
Patty LaRoche. 2023. Author: A Little Faith Lift…Finding Joy Beyond Rejection www.alittlefaithlift.com AWSA (Advanced Writers & Speakers Assoc.)
Award-winning author/historian/speaker Dr. Rebecca Price Janney was contacted by a Moms for Liberty local representative to speak to a group of children about the U.S. Constitution. The venue would be a local public library. Dr. Janney, dressed as Martha Washington, would present her original rendition of the Constitution to a group of elementary students at the public library to promote a positive platform for children to learn about American history. How fun, and how exciting for those little ones, right?
Apparently not. Protestors, finding this teaching inappropriate because Moms for Liberty backed it, planned to block her performance. (MfL promotes parental authority and opposes public schools having pornography in their libraries and teaching sexuality to young children, especially apart from parental consent.) Prayers encouraged this brave woman to continue to do what she knew was God’s work. The last email we received from Dr. Janney addressed her experience:
“I had been informed a few days ahead of the library event that there would be four police forces on hand, including undercover law enforcement. The protestors, led by one very vocal local woman, sort of our version of the 1960s Madeline Murray O’Hair, promised there would be between 75-100 of them. The police designated a place where they could stand, and I was so relieved when they said none of them, or the media, would be allowed inside for my presentation. One of my biggest concerns was being shouted down, having the kids be scared, and having the event turn ugly. Moms for Liberty requested that there not be a counter-protest, but some private citizens turned up to support us, without signs, just their presence.”
Dr. Janney shared that her husband Scott and a friend, Jen, to avoid the protestors, arrived at the library early. God was at work. The weather, cold and rainy, kept many of them away. Most of the library staff were cordial. Three local police officers stood near the presentation room, so Dr. Janney struck up a conversation with them, thanking them for being there. They responded that it was an honor to protect her and the children. The story continues: “Scott positioned himself just outside the entrance and, dressed in a colonial outfit, played colonial tunes on his fiddle. When the protestors arrived with their hate-filled signs and their banners, all 20 of them, and they started chanting as people brought their children into the library, Scott would play ‘Yankee Doodle’ loudly, and the children’s attention was on him, not these protestors, many of whom appeared quite bizarre.”
After recruiting children to dress in colonial outfits and help with readings about the Constitution, Dr. Janney felt encircled by prayer and good will. The event had reached the library’s capacity of 30 people, and everything went better than planned. The kids were energized by what they had learned.
When the event was over, Dr. Janney, her husband and her friend were escorted out a back door so they did not have to face the protestors. We on the prayer chain celebrated that Dr. Janney had persevered and not caved to those who disagreed with her. Her prayers before that day touched many of us as we saw her great love for those protesting: “I do pray they will have eyes to see and ears to hear how much God, who made them in His image, loves and affirms them as His created ones… But it is also a huge privilege to stand for truth, and I pray I’ll be everything He desires me to be in this, to the praise of His glory!”
Amen and amen. May we all be as convicted and loving when God moves in our hearts.
