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Practicing Gratitude

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I love Thanksgiving. I love preparing the food all day and enjoying it while sitting around a table with some of the people I love most. And there is one holiday tradition that I have grown to adore. As we sit down to eat, we share one thing we feel grateful for this year.

Practicing gratitude has been shown to improve aspects of mental health and our sense of well-being, and it isn’t hard to understand why. Saying or thinking “I am grateful for…” feels really good and doing so regularly can help shape our outlook on the world and our place in it. I know this, and still, I fail to follow through with regularly practicing gratitude like some experts recommend.

There is no time like the present, right? Let’s try it. Here are some things this Prairie Doc is feeling particularly thankful for this year:

I am thankful for my health, thankful to be alive. As I grow older, and as I continue to walk with my patients as they encounter disease and sometimes death, the simple wonder of being alive and feeling well has never felt so clear. None of us will avert death but feeling gratitude for life does make each day a little sweeter.

I am grateful for my family and friends who have sustained me through difficult times and shared in my joy. I am on the receiving end of hugs, snuggles, and the hilarious and warm actions of my children, who give me laughter and hope every day.

I am incredibly grateful to be a physician. I feel fortunate to have a profession that gives me meaning and connects me to people and my community. I am indebted to my colleagues and mentors, including my Prairie Doc cohorts and the original Prairie Doc, Rick Holm, who generously shared so much with me about being a physician.

There. That felt good. I hope you’ll try it too, around the Thanksgiving table, privately in a journal, or however it works for you. Let’s make a habit of practicing gratitude.

Kelly Evans-Hullinger, M.D. is part of The Prairie Doc® team of physicians and currently practices internal medicine in Brookings, South Dakota. Follow The Prairie Doc® at www.prairiedoc.org and on Facebook featuring On Call with the Prairie Doc® a medical Q&A show providing health information based on science, built on trust, streaming live on Facebook most Thursdays at 7 p.m. central.

Wheat Scoop: Kansas Wheat Shares Favorite Recipes from Our Kitchen to Yours

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Kansas Wheat

Contact: Marsha Boswell, [email protected]

For audio version, visit kswheat.com.

November is a great time for pumpkin spice and everything nice. Toss in a holiday centered around family and food, and this is the perfect month to celebrate National Bread Month.

Behind one of the essential Thanksgiving ingredients, Kansas farmers are exceptionally adept at growing the wheat our families use to create tasty, homemade holiday favorites. From fluffy dinner rolls to the perfect pie crust, their hard work sows the seeds for the feast that celebrates gratitude and all-you-can-eat.

As the Thanksgiving holiday approaches, we at Kansas Wheat want to share some of our favorite recipes and thank those who support our farmers by including wheat foods in their celebrations with friends and family each year.

No-Bake Praline Pumpkin Pie
A new recipe from the Kansas Wheat Test Kitchen, this is a unique perspective on the traditional Thanksgiving pumpkin pie. Vanilla pudding mixed with pumpkin and whipped topping in a graham cracker pie crust is even better with a layer of praline, made with brown sugar and pecans, in between. Your family will be asking for the recipe.

Nutty Pumpkin Cranberry Dinner Rolls
The winning recipe in the Quick and Easy category for the 2023 National Festival of Breads, these dinner rolls were inspired by looking for a good bread to serve alongside butternut squash soup. While the recipe is easy to make, including traditional holiday ingredients like pumpkin and cranberries gives this recipe a more complex flavor profile. Try out these rolls to wow the family this fall!

Sweet Potato or Pumpkin Rolls
Another of our favorite recipes from the Kansas Wheat test kitchen, this gorgeous colored roll can be made with pumpkin or one of Thanksgiving’s other superstars — sweet potato.

Brown-and-Serve Wheat Rolls
No matter how you slice or shape them, dinner rolls are a staple at any holiday meal. This recipe is designed to provide a tasty way to soak up some gravy, be eaten warm and buttered or even frozen for future use.

Mom’s Favorite Pie Crust
The perfect touch for the Thanksgiving table, this pie crust recipe is perfect for your family’s favorite dessert. Pumpkin, apple, chocolate — this crust works for them all.

Pumpkin Bread
Pumpkin spice is the flavor of fall, and this recipe brings it to the table in a moist and flavorful quick bread. The recipe can also be easily used to make muffins for bite-sized treats.

Tom Turkey Bread Centerpiece
Feeling more adventurous or have some extra time on your hands? Try out your bread shaping skills with step-by-step instructions on how to make this gorgeous turkey centerpiece that will live up to its Instagram picture.

Pilgrim Pie Pizza
Looking for ideas on what to do with those Thanksgiving leftovers? Give them new life with this Pilgrim Pie Pizza! Combine mashed potatoes, stuffing, turkey and gravy atop a pizza crust for another filling feast.

Check out EatWheat.org for more quick-and-easy recipes for families with lots on their plate in addition to answers on wheat production practices and stories of wheat farmers. Consumers can also “Get Inspired” with family activities like salt dough handprint ornaments, gingerbread houses and wheat décor. Want even more inspiration? Check out all of the recipes from the 2023 National Festival of Breads at festivalofbreads.com.

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Written by Julia Debes for Kansas Wheat

It’s Christmas time again!

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It’s Christmas time again! I know, we haven’t had Thanksgiving yet but I am getting excited for the season! I am already seeing living Christmas trees for sale at stores so now is a good reminder for picking out the Christmas tree of your choice for this year.

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

– Needles feel stiff and brittle

– Needles pull easily off tree

– Needles are a dull, grayish-green color

– Needles fail to ooze pitch when broken apart and squeezed

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.

If you choose a living Christmas tree, be sure to dig the planting hole before the ground freezes. Mulch the hole and backfill soil to keep them from freezing. Live trees should not be kept inside for more than three days. Longer periods may cause them to lose dormancy resulting in severe injury when planted outside. You may wish to tag the tree at the nursery and then pick it up a couple days before Christmas. After Christmas, move the tree to an unheated garage for several days to acclimatize it to outside temperatures. After planting, water well and leave some mulch in place to prevent the soil water from freezing and becoming unavailable for plant uptake.

“Stay Safe Out There”

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I learned a lot of statistics back in medical school, many of which are outdated and long since forgotten. A few still haunt me, though. One example: over 50% of seniors who suffered a broken hip would be in a nursing home, or in their grave, within a year.

The odds are somewhat better today, but a hip fracture is still a very serious event, especially if your health, or your independence, is already compromised. We may be better at helping people recover, but the best strategy is not break that hip in the first place.

Another lesson that has stayed with me from those days involves a gentleman who had spent his weekend baling hay despite his terrible back pain. He was able to do so with the assistance of handfuls of Tylenol, and a beer or two at the end of each long hot day. Little did he realize he was poisoning himself with all that acetaminophen. By Wednesday, he was on a ventilator in our ICU, in need of a new liver. His story is still common; acetaminophen toxicity is the most common cause for liver transplantation in the United States, and the second most common cause world wide. At appropriate doses, Tylenol is extremely safe. It’s just really easy to exceed those doses if you aren’t vigilant.

I don’t think any American makes it into adulthood without a story or two about a motor vehicle accident involving someone they knew. After all, between 2 and 3 million of our countrymen are injured on our roads each year. About 40,000 of us die, and many others find their lives permanently changed by the injuries they sustain. Nearly 200 Americans die every day from traumatic brain injuries, but even those who survive the initial event face a grim future. If their injury is severe enough to require an inpatient rehabilitation stay, an additional 1 in 5 people die within the next 5 years. Nearly 60% of the others face at least moderate disability.

In 2019, unintentional injuries were the leading cause of death for Americans between the ages of 1 and 44, and the 3rd leading cause overall. Poisoning, motor vehicle accidents, and falls account for the vast majority of those deaths, with all other causes, including suffocation, drowning, and fire making up about 15%.

I think I’ll keep nagging people about getting their calcium, about wearing their seatbelts and helmets, and about locking up their firearms. In fact, I’m going to nag YOU right now: go check the batteries in your smoke detectors. Put your phone where it can’t tempt you when you get behind the wheel. Slow down a little. Do your part to protect yourself, your family, and your neighbors.

Let’s keep ourselves, and each other, safe out there, people.

Debra Johnson, M.D. is part of The Prairie Doc® team of physicians and currently practices family medicine in Brookings, South Dakota. Follow The Prairie Doc® at www.prairiedoc.org and on Facebook featuring On Call with the Prairie Doc® a medical Q&A show providing health information based on science, built on trust for 22 Seasons, streaming live on Facebook most Thursdays at 7 p.m. central

Wheat Scoop: USDA Farm to School Plate Grant Improves Access to Local Flour in Kansas Child Nutrition Programs

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Kansas Wheat

Contact: Marsha Boswell, [email protected]

For audio version, visit kswheat.com.

Kansas children are learning more about the wheat grown in their communities and loving eating more whole grain-rich foods, thanks to a federal grant that is enabling school districts and daycares across the state to purchase equipment and source locally produced flour.

 

According to the requirements for USDA’s National School Lunch Program and School Breakfast Program, which sets guidelines for the nation’s feeding programs for K-12 students, 80 percent of weekly grains offered at lunch and breakfast must be considered whole grain-rich. Whole grain-rich foods are defined as foods containing at least 50 percent whole grains and the remaining grains must be enriched. Under the Child and Adult Care Food Program, the USDA program that provides reimbursements for daycares and other qualifying programs, meals must include one whole grain item daily.

 

“The impact of Child Nutrition program operators to improve the quality of grain foods served, access to local food sources, agricultural education and appealing whole grain recipe development is to be commended,” said Cindy Falk, nutrition educator for Kansas Wheat. “It is a win, win for students’ health and nutrition needs, local wheat farmers and communities.”

 

In 2022, the Kansas Department of Education received a USDA Farm to School grant to support the planning, development and implementation of farm to school programs. The department’s Child Nutrition and Wellness program — which works to help incorporate local foods in meals and snacks — divided the grant into sub-grants of $100,000 to 12 Child Nutrition Program sponsors, which included school, childcare and summer meal programs. The funding facilitated equipment purchases so these programs could utilize locally milled, whole grain flour as well as new whole grain recipes and culinary training for food service staff on how to bake with whole grain flour.

 

“We partnered with the Kansas Wheat Commission to improve access to local foods, specifically local flour, in Kansas Child Nutrition Programs through comprehensive farm-to-school programming that includes local procurement and agricultural education efforts,” said Barb Depew, RD, LD, Farm to Plate project director for the Kansas State Department of Education.

 

At a recent quarterly meeting of the Farm to Plate project, the grant recipients shared an update about the equipment they purchased and how they are incorporating whole grain foods into their programs.

 

“It was exciting to learn about the diversity of programs across the state and the children they are feeding,” Falk said. “The primary goals include improving the quality of grain foods served, expanding freshly baked menu items and increasing access to local foods.”

 

Starting with a direct farm connection, students in Greeley County grew white wheat on the school campus for USD 200, which they harvested and cleaned with the help of a local elevator. Christina Marquardt, the district’s nutrition services manager, reported the grain mill the district purchased is being used to grind those wheat kernels into whole wheat flour for breads, rolls, garlic bread and hamburger buns to feed 200 K-12th students — using 25 pounds of whole grain flour per week.

 

Other grant recipients purchased equipment for their school kitchens. According to Food Service Director Laura Fails, USD 320 in Wamego purchased two oven racks and a second 40-quart mixer bowl. The purchases allow for multiple menu items to be produced at the same time with less labor and more output. Overall, the staff serves between 1,100 and 1,300 students per day.

 

“We have been baking for years with Farmer Direct Foods stone-ground whole white wheat flour and the staff makes all their breads from scratch,” Fails said. “A student favorite is their rich 100% whole wheat chocolate cake and students do not realize that it is a whole grain product.”

 

Manhattan-Ogden USD 383 also used the grain to purchase locally produced flour and equipment. Stephanie Smith, child nutrition director, sourced Willie’s Pride whole wheat flour and bread flour from the K-State Department of Grain Science and Industry’s mill. They also used funds to purchase a dough divider and rounder, which is used for pizza crust, hamburger buns and rolls. Every morning they serve breakfast bread to about 1,200 children, followed by 3,800 lunches.

 

“We have already purchased 4,500 pounds of local flour this year,” Smith shared. “We are looking forward to baking up more delicious homemade menu items utilizing local products.”

 

The new equipment and flour purchases are a win-win combination across the state. Jordan Back, food service manager at Oswego USD 504, reported their new 60-quart mixer helps them serve three to four homemade bread items per week, including hamburger buns. Back noted they are sourcing Hudson Cream Flour from Stafford County Flour Mills, which he says is of fantastic quality.

 

“Although our recipe is 60 percent whole wheat flour and 40 percent white flour, the students and adults cannot identify it as whole grain bread,” shared Back. “Kids love it and we’ve already seen about a 10 percent increase in our participation, and I genuinely believe a lot of it has to do with the homemade bread items that we’ve introduced.”

 

Other districts are expanding the variety of products they are preparing, including USD 445 in Coffeyville.

 

“The staff is so happy with our new equipment and proud of what they are doing,” said Casey Worden, child nutrition services director. “While the grant was important for the children, it also makes the staff proud of the variety of foods they are preparing like hot pockets, coffee cake, garlic knots, waffles and muffins incorporating local berries.”

 

Beyond school districts, other providers used the sub-grants to encourage the use of local products, instill a love of baking and teach life skills. Child Care Links is a network of daycare home providers in 22 counties. Director Beth Carlton reported 10 home providers received bread kits, which included a mixer, baking utensils and pans. That equipment was used to involve daycare children in making biscuits, pancakes and pizza.

 

“You know, sometimes just sitting at the desk, we do not always realize the impact that it’s making until photos come across,” said Carlton, “And it really does make your day and remind you why you’re doing the work that you do, and it boosts your motivation to keep going.”

 

Learn more about Kansas Child Nutrition programs at https://cnw.ksde.org or follow #fuelingkskids on social media.

 

Contact Barb Depew, KSDE Farm to Plate Project Director, at [email protected].