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Category: 2023

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

Recommended Plants for Kansas

Posted on by djbechard

January is the perfect time to start making a garden wish list and planning for spring. K-State Research and Extension has several lists of plants that are proven to do well in our unpredictable Kansas climate. From trees, shrubs, to vegetables, make sure to check out these recommendations before hitting up the garden center.

Recommended Plants for Kansas: https://hnr.k-state.edu/extension/horticulture-resource-center/recommended-plants/

 

By: Cassie Thiessen

Food Waste

Posted on by djbechard

While you don’t want to run out of food, think about what you will do with the leftovers. When meal planning and making your grocery list, consider altering the recipe to avoid leftovers if they will go to waste. In almost 32% of average households that leftover food, along with forgotten food, is wasted. Residential homes make up 37.2% of all surplus food wasted.

During the height of the pandemic, consumers wasted less food. Now that we have resumed many normal activities, that amount of waste has surged. To combat food waste, try going back to basic consumer skills. Take a look at your kitchen management plan. Look at what is in your refrigerator and cabinets before going to the grocery store. Create a meal plan to utilize what you have before you buy more food. Make a shopping list before going to the grocery store. Preparing meals at home can help reduce food waste. Freeze leftovers to use later.

By: Brenda Langdon