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Category: January 2023

New Year, New You

Posted on by djbechard

Happy New Year! Do you usually make a New Year’s resolution? Millions of Americans make resolutions every January hoping to improve their health by losing weight, getting fit, or eating healthy. Achieve your nutrition goals this year by making small changes to what you eat and drink.

Find your healthy eating style

Everything you eat and drink over time matters. The right mix can help you be healthier now and in the future. It is important to start with small changes to make healthier choices you can enjoy and maintain for a lifetime. In order to get the nutrients and calories you need, eat a variety of foods regularly.

Get your MyPlate plan

Everybody requires a different amount of calories depending on their age, genders, height, weight, and physical activity level. To determine what and how much to eat within your appropriate calorie target, enter your information into the MyPlate Plan by U.S. Department of Agriculture (USDA) at https://www.myplate.gov/myplate-plan and receive a personalized plan.

Follow the MyPlate building blocks

  • Make half of your plate fruits and vegetables
  • Focus on whole fruits
  • Vary your veggies
  • Make half your grains whole grains
  • Move to low-fat or fat-free milk or yogurt
  • Vary your protein routine
  • Drink and eat beverages and foods with less sodium, saturated fats, and added sugars.
  • Drink water instead of sugary drinks.

Find small changes that work for you throughout the day. Don’t forget to choose foods and beverages from each MyPlate food group (i.e. fruits, vegetables, grains, protein, and dairy) for a balanced meal.

Tags: Nutrition, Healthy Eating, Health, Fruits and Vegetables

Source: MyPlate.gov

By: Jamie Rathbun

Landscape Design Workshop

Posted on by djbechard

It’s never too early to start planning your garden and landscape! Join Post Rock and River Valley Extension to learn how to make your landscape stand out this spring.

Join us for a Lunch and Learn Series Fridays- January 20th and 27th. During the lunch hour (12:10-12:50) at the Port Library- Schafer Room.

Please RSVP to the Beloit Extension Office to reserve your spot by Jan. 16th. Free to participate. Questions? Contact Cassie Thiessen, 785-738-3597 cthiessen@ksu.edu

Register for the class here:  https://docs.google.com/forms/d/e/1FAIpQLSckBmybI8y8eT4Y34ESwD_Y6yKEp3Ns4QQkSXCcIQpBAz2fBQ/viewform?usp=sf_link

 

Or scan this QR code with your smartphone’s camera:

 

By: Cassie Thiessen

Preparing for Winter Conditions

Posted on by djbechard

Cold temperatures – cold can bring different dangers. Our bodies aren’t prepared to withstand extreme cold for long periods of time. The cold can quickly have negative effects, especially when we factor in wind chill.

Dress in layers and wear a stocking cap and mittens anytime you face outdoor cold. Frostbite or hypothermia happen very quickly. It can be less than even a few minutes, when you get cold and add wind. Stocking caps help to keep heat from releasing through the head and keeps the overall temperature of your body warmer. Mittens are preferred over gloves because it maintains warmth by keeping the fingers closely together.

Travel safety – The State of Kansas regularly updates road conditions on the website, https://kandrive.org. It’s a good idea to check the forecast along the path you are driving, including road conditions.

 

Here is a list of suggested items to keep in an emergency kit, in case the vehicle gets stalled while traveling.

  • Snow brush and ice scraper
  • Jumper cables
  • Blankets
  • Gloves
  • Cell phone charger
  • Snacks
  • First Aid Kit
  • Water
  • Flashlight and batteries
  • Sand in a small container
  • Chains or other items to help in pulling a vehicle out of a ditch

By: Brenda Langdon

Stock Your Kitchen for Simple Meals

Posted on by djbechard

Having a well-stocked kitchen makes meal planning easier. Use this basic food checklist for some ideas to help stock your pantry, refrigerator, and freezer for simple meals. Feel free to personalize this list with foods you frequently use.

In the Pantry

Breakfast and Cereals

  • Cereal (consider whole grain varieties)
  • Oatmeal
  • Pancake mix

Canned, Jarred, and Pouched Foods

  • Fruits and vegetables (choose options without added sugar or salt)
  • Meat, poultry, and seafood
  • Beans (pinto, black, garbanzo)
  • Soups (look for lower sodium varieties)
  • Nut butter (peanut, almond)
  • Dried fruit
  • Sauces (tomato, spaghetti, pizza)
  • Salsa
  • Broth or stock (chicken, beef, vegetable)

Grains, Pasta, and Sides

  • Bread (consider whole grain varieties)
  • Tortillas or taco shells
  • Pasta (consider whole grain varieties)
  • Rice (include some whole grain rice, such as brown rice)
  • Oats (old fashioned or rolled, quick, or steel cut)

Produce

  • Onions
  • Potatoes

Snacks

  • Crackers (consider whole grain varieties)
  • Popcorn
  • Nuts (almonds, walnuts, etc.)

Baking and Cooking Supplies

  • Instant non-fat dry milk
  • Flour (consider whole grain)
  • Sugar (white granulated, brown)
  • Seasonings and spices (salt, black pepper, garlic, minced onion)
  • Oil for cooking (olive, canola, vegetable)

Condiments & Salad Dressings

  • Vinegar
  • Ketchup
  • Mustard
  • Mayonnaise (choose a lower fat option)
  • Salad dressing

In the Refrigerator

  • Milk (fat-free or low-fat)
  • Cheese (block, shredded, sliced, or string; consider lower fat options)
  • Yogurt (fat-free or low-fat; choose options with fewer or no added sugars)
  • Eggs
  • Fruits
  • Vegetables
  • Butter or margarine

In the Freezer

  • Fruits
  • Vegetables
  • Meat and seafood (chicken breast, ground beef/turkey, pork loin chops, salmon, shrimp)
  • 100% fruit juice concentrates
  • Waffles (consider whole grain varieties)
  • Breads (consider whole grain varieties)

For tips on storing foods for optimal freshness see these K-State Research and Extension guides:

Safe Food Storage: The Cupboard

Safe Food Storage: The Refrigerator and Freezer

By: Jamie Rathbun

K-State Garden Hour

Posted on by djbechard

K-State Garden Hour is ready to kick off the season with some fun, educational programs. The first webinar will be on Wednesday- January 4th, 2023.  Reno County Horticulture Extension Agent, Pam Paulsen will discuss Gardening Myths and Misconceptions.

Your one-time, free, registration will sign you up for all 12 webinars.

Register here:

http://ksre-learn.com/KStateGardenHour

By: Cassie Thiessen

Kansas Radon Action Month

Posted on by djbechard

January is Kansas Radon Action Month.  Winter is an excellent time to test your home for radon gas.

Radon is a naturally occurring colorless, odorless, and tasteless, radioactive gas created by the decay of uranium in the earth’s crust and present everywhere on the planet. Testing for it is the only way of telling how much is present.

Long-term exposure to elevated levels of radon gas increases your lifetime risk for lung cancer.  Residential radon gas exposure is the number one leading cause of lung cancer death in the U.S. for non-smokers. The U.S. Environmental Protection Agency recommends actively reducing indoor radon levels when homes are confirmed with 4.0 pCi/L or radon gas or higher.

Quick facts about radon:

  • Radon-induced lung cancer is the #1 cause of death in homes. 1 in 4 Kansas homes has high levels of radon.
  • Kansas law requires that all radon testing performed during real estate transactions be conducted by state-certified radon professionals.
  • The only way to know the radon level anywhere is to test. Radon test kits can be purchased at the Post Rock Extension District offices for $5.50/ea.
  • If your home has elevated radon levels, a radon mitigation system will reduce radon to below 4.0 pCi/L in 95% or more of homes.

 

By: Brenda Langdon

Exploring Physical Activity Myths

Posted on by djbechard

We all know that physical activity is good for us, but it is easy to drag our feet – literally. We all have reasons to stay inactive, but sometimes those reasons are based more on myths than reality. Here are some of the most common myths about being physically active and how to replace them with a positive attitude.

“I don’t have enough time to be physically active.” Physical activity does take time, but there are ways to make it doable. If you don’t have 30 minutes in your daily schedule for an activity break, try to find three 10-minute periods. While on your lunch break, walk with a co-worker for 10-15 minutes. This is a great way to hold a short meeting or have social time. Need more family time? Spend time together being active by taking a walk, playing games, or going for a bike ride. Get the whole family involved in household chores like cleaning, vacuuming, and yard work.

“The older you are the less physical activity you need.” Most people become less physically active as they age, but keeping fit is important throughout life – especially as you get older. Regular physical activity increases older adult’s ability to perform routine daily tasks and to stay independent longer. Lack of physical activity can lean to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses. It’s never too late to start but you should check with your healthcare provider before beginning a new exercise program.

“Being physically active is too expensive. It takes equipment, special shoes, and I have to pay for a gym membership.” Physical activity can be done almost anywhere and does not necessarily require equipment, except a comfortable pair of walking shoes. Walking is perhaps the most practiced physical activity and it is absolutely free, requiring only that you dress appropriately for the weather. Many communities have parks, walking trails, or other pedestrian areas that are ideal for walking, running, or playing.

“Physical activity makes you tired.” Although you may feel somewhat tired during a workout session, you usually feel more energized afterward. Doing any regular physical activity can raise your overall energy levels and make you better able to handle everything you have to undertake during the day. Regular exercise can also improve your sleep and help you manage your stress.

Now that we’ve cleared up these myths and you’ve got a can-do attitude, mark your calendars for Walk Kansas 2023, March 26 – May 20.

Tags: Physical Activity, Exercise, Health, Wellness, Walk Kansas

Source: World Health Organization

By: Jamie Rathbun