K-State Research and Extension

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Author: mjsaxton@ksu.edu

Do You Eat Enough Fiber?

Posted on by mjsaxton@ksu.edu

More than 90 percent of women and 97 percent of men in the U.S. do not meet recommended intakes for dietary fiber. Dietary fiber is a complex form of carbohydrate. Several decades of studies have confirmed the health benefits of eating a fiber-rich diet. Only plant foods contain fiber and diets containing fiber such as fruits, vegetables, and whole grains may reduce the risk of coronary heart disease and improve regularity.

Ways to boost fiber in your diet:

  • Eat more legumes such as dried beans, lentils and split peas.
  • Choose romaine lettuce or spinach instead of iceberg lettuce.
  • Include fruits such as berries for breakfast or snacks.
  • Enjoy 100% whole-wheat or whole-grain bread.
  • Choose breakfast cereals that have a whole grain listed as the first ingredient.
  • Eat the skins on fruits and vegetables, such as apples and potatoes.
  • Substitute whole grain flour for ½ of the all-purpose flour in recipes.
  • Snack on dried fruit, popcorn, whole grain crackers or fresh vegetables.

Source: UNL Fitting in The Fiber & KSRE More Plants On the Plate

By: Ashley Svaty

KSU ‘Risk Management Skills for Women in Ag’ workshop series

Posted on by mjsaxton@ksu.edu

On farms large and small across the state of Kansas, the number of women making the decisions is growing. Against that backdrop and especially in view of the current struggling farm economy, Kansas State University and the Post Rock Extension District will host two sites for the series of workshops focused on helping women sharpen their risk management skills.

The K-State Research and Extension, Post Rock District, program will run as a series, so each evening session builds on material from the previous sessions. Participants register at a cost of $50 for the entire series. The fee covers all meals and program materials. Local scholarships may be available upon request at the Smith Center Office of the Post Rock District.

The sessions, all on Wednesdays, are scheduled on January 12, January 19, January 26 and February 2, with an optional session on February 23, from 5:30 to 8:30 pm and will be held in Beloit, at the First State Bank and in Smith Center at the courthouse basement meeting room. The sessions will feature a combination of broadcasted keynote speakers as well as local speakers. Registrations is requested by Friday, December 31 either ONLINE at www.postrock.ksu.edu or to any of our Post Rock District Offices. The registration fee can be mailed or dropped off to any of our Post Rock Extension District Offices as well.

Topics will include Enterprise Budgets, Crop Insurance, Stress and Resiliency, Crop Marketing, Family Communication, Farm Bill programs and Cow/Calf enterprise budget.

There are 35 locations around the state, so if you are interested in the other locations which might be closer to you, please contact any of our Post Rock District offices in Beloit, Lincoln, Mankato, Osborne or Smith Center.

More than 25,500 women are decision makers on Kansas farms. They farm more than 14 million acres, according to the U.S. Department of Agriculture’s Census of Agriculture. Overall, in 2017, 36% of all agricultural producers across the country were women, up from 31.5% in 2012. Fifty-six percent of farms had at least one female decision maker.

“Women in agriculture will be specifically targeted for these workshops,” said Sandra Wick and Blaire Todd, Crop and Livestock Agents with the Post Rock Extension District and K-State Research and Extension. “They tend to be an underserved demographic, but many times are doing the books or recordkeeping for the operation. By teaching them skills necessary to turn farm records into financial statements, and then using those statements to make assessments and management decisions, farm women can increase the profitability and sustainability of their operations.”

The program is supported by the USDA’s National Institute of Food and Agriculture through North-Central Extension Risk Management Education.

By Sandra Wick (swick@ksu.edu)

Financial Tips

Posted on by mjsaxton@ksu.edu
  • Involve your family in holiday planning – Discuss ways to have fun spending less during the holidays. Make a holiday bucket list that includes free activities and opportunities to serve others. Trimming the holiday expenses can also help to simplify the season.
  • Carve out time to plan financially for the year ahead – Create a financial vision board to articulate how you’re working toward financial freedom during the coming year.
  • Challenge yourself to take fewer trips to the grocery store – One of the best ways to avoid overspending on your food budget is to only visit the grocery store once per week. Try it out this month especially since we tend to spend more on food in November and December.

By: Brenda Langdon

Choosing the Perfect Christmas Tree

Posted on by mjsaxton@ksu.edu

Fresh cut Christmas Trees are a perfect decoration for the holidays. If you are planning to purchase one, remember these tips:

If selecting a cut tree, watch for these signs that the tree is too far gone.

  • Needles are a dull, grayish-green color;
  • Needles fail to ooze pitch when broken apart and squeezed;
  • Needles feel stiff and brittle; or
  • Needles pull easily off tree.

Once you have your tree home, recut the trunk about one inch above the original cut. This will open up clogged, water-conducting tissues. Immediately place the trunk in warm water.

Locate the tree in as cool a spot as possible. Avoid areas near fireplaces, wood-burning stoves and heat ducts as the heat will result in excess water loss. Make sure the reservoir stays filled. If the reservoir loses enough water that the bottom of the trunk is exposed, the trunk will need to be recut. Adding aspirins, copper pennies, soda pop, sugar and bleach to the water reservoir have not been shown to prolong the life of a tree.

By: Cassie Homan

Exercising When the Weather Turns Cold

Posted on by mjsaxton@ksu.edu

Cold, winter days can often lead to thoughts of curling up under a blanket, kicking back on the couch, and putting on your favorite holiday shows. But, to enjoy the colder season to the fullest, it’s best to keep ourselves active and healthy. Adopt the following tips to increase your movement during cold weather.

Make a conscious choice to be active: It’s not just going to happen. We are creatures that want to hibernate, so it’s a conscious choice to stay active in the winter months. This doesn’t mean that we have to go to the gym, but we can add regular activity throughout our day.

Start with 10-minute fun activities: A 10- or 15-minute walk is good, too, if that’s all you can get. You’re going to walk a more quickly when you’re outside and it’s cold. When it’s snowing, kids love to be out in the snow. But as adults, we need to take that cue and go join them for a little bit. You will have fun before you know it!

Dress in layers: Pay attention to your hands, feet and face. The outer layer needs to protect you from the wind and moisture. If it’s really cold and you’re really uncomfortable, it’s probably not a very good idea to be outside, but we get a lot of days in Kansas where it’s a little chilly and not too bad.

Move Indoors: The three things you should focus on are strength, flexibility and balance. Strengthening and stretching exercises can be pretty simple, either with specialized equipment or using body weight. You can also do arm curls with cans of vegetables while watching TV, or buy resistance bands and follow the diagrams that come with the packaging.  Small jumps, or hops, around the home help to build bone strength. Simple hops may feel silly for adults to do, but you can be creative to do what works for you. To improve balance, try standing on one foot when brushing your teeth or washing the dishes. Try various stretches to improve your flexibility such as the ones found in the Keys to Embracing Aging: Physical Activity Publication.

By: Ashley Svaty

Tips for Caregivers

Posted on by mjsaxton@ksu.edu

Tips for Caregiver

Being a caregiver can be extremely rewarding but it can also be overwhelming.  It’s not uncommon to feel lonely or frustrated with everyone around you, from the care recipient to the doctors. That is why taking care of yourself is one of the most important things you can do as a caregiver.  Here are a few things you can do for yourself.

  • Make time for yourself each day – Take a break to enjoy a cup of tea or call a friend.
  • Stay physically active – Try doing yoga or going for a walk.
  • Eat healthy foods – Nutritious food can help keep you healthy and active for longer.
  • Get enough sleep – Aim for seven to nine hours each night.
  • Join a caregiver support group online or in person – Meeting other caregivers will give you a chance to share stories and ideas.
  • Don’t be afraid to ask for help if you need it – Reach out to family members, friends, or local services for support.

By: Brenda Langdon