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The benefits of gardening in the winter

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Guest Columnist
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K-State horticulture expert says gardening is good for mental wellness

After the holiday rush, it can be challenging to return to a “normal” routine. Having something to look forward to is important after visits with family and friends coming to an end and dreary weather continues.

Kansas State University horticulture expert Cynthia Domenghini said research has shown mental health benefits associated with gardening, including reduced levels of depression, anxiety and increased satisfaction with quality of life.

“Perhaps you have your own experiences with such benefits and that’s why you continue to garden,” Domenghini said. “Gardening can alleviate stress by providing food security. It is a source of physical activity and can serve as a social hobby.”

Each of these benefits supports why gardening is valuable for mental health, she said.

January is designated as Mental Wellness Awareness Month, and with alarming reports of the prevalence of mental health concerns in youth and adults alike, there is reason to bring attention to this campaign, Domenghini said.

“This may be the year to seek out someone you know who could benefit from time in the garden. Maybe they need a gardening mentor or space to grow a few veggies,” Domenghini said.

Or, she adds, perhaps you’re the one who could spend more time in the garden.

Donenghini encourages Kansans to check out the indoor gardening activities included in this week’s K-State horticulture newsletter to start gardening and reap the wellness rewards. Some ideas include:

  • Forcing paperwhites.
  • Starting onions indoors.
  • Starting garden transplants.

“Here’s to a year of improved well-being through gardening,” Domenghini said.

Domenghini and her colleagues in K-State’s Department of Horticulture and Natural Resources produce a weekly Horticulture Newsletter with tips for maintaining home landscapes and gardens. The newsletter is available to view online or can be delivered by email each week.

Interested persons can also send their garden and yard-related questions to Domenghini at [email protected], or contact your local K-State Research and Extension office.

Starting Your Health Journey: Where to Begin?

By
Guest Columnist
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A health journey is about learning, growing, and evolving as we navigate the ups and downs of life, striving to become the healthiest, happiest versions of ourselves. It is a lifelong process of making conscious decisions and taking consistent actions to improve and maintain our physical, mental, and emotional well-being.

Think of it as a marathon, not a sprint. It is not about quick fixes or overnight transformations, but about small, sustainable changes that add up to big results over time.

Why is embarking on a journey toward your best health important? The World Health Organization defines health as “a state of complete physical, mental, and social well-being and not merely the absence of disease and infirmity.” Our health is the foundation upon which we build our lives. When we are healthy, we are more energized, focused, and resilient—better equipped to handle life’s challenges and enjoy its rewards.

See information to help you on your health journey separated into three parts: in the beginning, overcoming challenges, and opportunities for lifelong wellness.

Understand your current health status

This means taking stock of your physical and mental health, identifying areas that need improvement, and setting a baseline from which to measure your progress. Some key aspects to consider include the following:

  • The role of medical check-ups.
    Regular medical check-ups are crucial to maintaining good health, as they help detect and address potential issues early on. Schedule an appointment with your healthcare provider to discuss any concerns and receive personalized recommendations based on your medical history, age, and lifestyle.
  • Understanding your body mass index.
    Body mass index (abbreviated as BMI) is a useful indicator of body fat and overall health. Calculate your BMI using an online calculator or speak with your healthcare provider to determine if you are in a healthy range and set appropriate weight management goals.
  • The importance of mental health assessment.
    Mental health is just as important as physical health, so do not neglect it. Consider speaking with a mental health professional to assess your emotional well-being and develop strategies to manage stress, anxiety, or other issues.
  • Setting realistic and achievable health goals.
    Once you have assessed your current health status, it is time to set realistic and achievable goals to guide your journey that can help you stay focused and motivated.

What are some essential steps to be successful?

Adopting a balanced diet

A balanced diet is critical for optimal health, providing our bodies with the nutrients they need to function effectively. Here are some tips for adopting a balanced diet:

  • Know what a balanced diet looks like.
    Adopting the habit of eating healthy is crucial for a balanced diet and ensures we receive the right nutrition. This includes various nutrient-dense foods from all food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. It emphasizes moderation, portion control, and mindful eating.
  • The importance of portion control.
    Overeating, even healthy foods, can contribute to weight gain and other health issues. Use measuring cups, a food scale, or visual cues (for example, a clenched fist for a serving of grains) to ensure appropriate portion sizes.
  • Helpful tips to maintain a balanced diet.
    Plan your meals in advance, keep healthy snacks on hand, and practice mindful eating to stay on track with your balanced diet.

Moving your body regularly

Regular exercise is vital for maintaining physical and mental health, offering benefits, such as increased energy, improved mood, and reduced risk of chronic diseases. Consider these tips to incorporate exercise into your routine:

  • Benefits of regular exercise.
    Exercise helps control weight, improve mental health, reduce the risk of chronic diseases, and boost overall quality of life. Do not forget that exercise is also beneficial for losing weight, as it helps to burn more calories and fat in your body. Also, when you keep your body moving, it boosts your metabolism and helps with weight loss.
  • Different forms of exercise to consider.
    Try a mix of cardio activities (walking or swimming), strength training (resistance bands or weights), and flexibility exercises (yoga or stretching) to keep your workouts engaging and well-rounded. You might also consider working with a personal trainer, who can provide a tailored exercise routine to meet your health and fitness goals.
  • How to stay motivated to exercise.
    Set realistic goals, find activities you enjoy, and enlist a workout friend to help you stay accountable and motivated on your health journey.

Prioritizing mental health

Mental health is a crucial component of overall well-being, and prioritizing it on your health journey is essential. To nurture your mental health, consider the following tips:

  • The role of mindfulness and meditation.
    Practicing mindfulness and meditation can help you manage stress, improve focus, and foster emotional well-being. Set aside a few minutes each day to engage in mindful activities, like deep breathing or guided meditation.
  • Benefits of a good sleep routine.
    Quality sleep is critical for mental health, as it helps regulate mood, improve cognitive function, and support overall well-being. Aim for 7 to 9 hours of sleep per night and establish a consistent sleep schedule.
  • Stress management techniques.
    Learn and practice stress management techniques, such as deep breathing exercises, progressive muscle relaxation, or journaling, to help you cope with life’s challenges and maintain emotional balance.

Balancing physical health with mental well-being by developing healthy habits is a vital step in a comprehensive health journey.

Suggestions to help you overcome challenges on your journey

Dealing with setbacks

Setbacks are a normal part of any health journey, but it is essential to learn from them and stay motivated. Consider these tips for dealing with setbacks:

  • Accepting and learning from failure.
    Embrace and use setbacks as learning opportunities to adjust your strategies and expectations moving forward.
  • Staying motivated despite setbacks.
    Keep your eye on the prize and remind yourself of your ultimate goals. Even slow progress is still progress.

Navigating social events and holidays

Social events and holidays can be challenging for those on a health journey, but with some planning and mindfulness, you can maintain your progress. Try these strategies:

  • Healthy eating strategies for social gatherings.
    Opt for healthier options, practice portion control, and bring your own nutritious dish to share.
  • Staying active during holidays.
    Plan activities that involve physical movement, like a family hike or a game of catch, and schedule time for exercise, even if it is just a quick walk around the block.

The continuous nature of the health journey

Your health journey never really ends. This is an ongoing, lifelong process, as our bodies and minds continue to evolve and adapt over time. Embrace the journey as an opportunity for growth and self-discovery and cultivate those habits that support long-term health and wellness, such as mindful eating, regular exercise, and stress management techniques.

Your health journey is a marathon, not a sprint. Be patient, stay consistent, and learn from setbacks. Life happens. There is a chance that you may “mess up” on your journey (possibly many times)! This does not mean failure. You are human. With all that, do not be too hard on yourself. Treat yourself with kindness, compassion, and self-care always.

The past is history; the present and future lie in the choices you make today. Do not worry about making it perfect; just get it going and become the best kind of person you can be.

Reference

Hosting the Amish Men’s Choir and Caring for Family

By
tammiehoeme
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Lovina’s Amish Kitchen
Lovina Eitcher,
Old Order Amish
Cook, Wife &
Mother of Eight

 

There is a winter weather advisory out this morning. It felt good to be in the warm house and hear the blowing wind from the inside. My husband Joe and son Joseph left for work. I’m sure the roads were a challenge for the drivers.

Last Thursday evening we hosted the men’s church singing here at 6:30 p.m. In the winter months, the men gather every two weeks to practice the hymns from our German songbook (the Ausbund). Usually they go where church services were held last. The girls made sugar and monster cookies, brownies, popcorn, and coffee for them for a snack after they were done.

Daughter Elizabeth, Tim, and children, daughter Susan, Ervin, and children, daughter Loretta, Dustin, and sons all came an hour earlier (5:30 p.m.) and ate supper with us. Daughter Lovina grilled hamburgers on the gas grill on our porch while I made a vegetable soup. Ice cream and the cookies were our dessert. Of course, everyone snacked again after the singing was over. The men gathered in our heated pole barn for the singing, as it’s quieter. The children were entertained here in the house by daughter Lovina reading books to them, and some were coloring. Of course, the little ones were being held and cuddled. Byron is five months and weighs around 14 pounds. Ervin Jay is eight weeks and weighs around 12 pounds. They sure are fun to have around.

It sure is nice having daughter Verena in the house again. She is still getting adjusted and has accumulated so many more belongings since living on her own for two years and being away from home for three years. She spent the weekend with her special friend Daniel Ray’s family, with several Christmas gatherings to attend with him.

Daughter Susan took son Ryan, age 4, to the doctor on Friday morning. When he was here Thursday evening, Ryan was saying he had pain in his legs and refused to walk because of the pain. The doctor sent him to the emergency room, where they transferred him to a bigger hospital an hour from here. Needless to say, we were all pretty shook up not knowing what was going on.

The doctors were puzzled at first and did many blood tests, an MRI, a CAT scan, an ultrasound, etc. Ryan was admitted to the hospital on Friday and released on Sunday night. Results were strep throat and some fluid in his hip joint that caused pain. I’m not sure how to explain it, but if I’m understanding right the fluid/infection in his hip joint came from the strep infection. Ryan seemed to be not feeling well a lot this fall/winter, so hopefully the antibiotics will take care of everything. On Friday, Ervin joined Susan and baby Junior at the hospital, and they stayed the night with Ryan. Then on Saturday, Joe and I went to stay with Ryan while Ervin, Susan, and baby came home to shower and change clothes.  Ryan was asking for Grandpa. He’s Joe’s little guy. After Ryan lost his father Mose, he would always cling to Grandpa Joe. They formed a close bond through the grief.

Ryan was so happy to see us. He was giggling and having fun with Grandpa while we were there. Joe said they say laughter is the best medicine. When Ervin, Susan, and baby came back up Saturday night and we were going to leave, Ryan wanted to leave with us. Such a sweetie! We told Ryan to get better and then he can come home. It was good news when we heard Sunday he could come home.

Kaitlyn, 7, Jennifer, 5, and Isaiah, 5, wanted to stay with Dustin and Loretta the two nights Ryan was in the hospital. On Sunday morning Joe and I stayed home from church and had Dustins bring the children here for breakfast. Dustins took the children home at night. Joe and I went and took a casserole for their supper. Ervin’s parents and sister came with Curtis, 4. He stayed with them the last few nights. Ervin’s mother brought a casserole and pasta salad for supper, so we had plenty for everyone. Tim and Elizabeth and children came to visit Ryan and brought a peach upside-down cake. Along with the cheese and applesauce from Ervins, we all had a nice meal together. Ryan was so happy for all the attention.

Stay healthy and safe! God Bless!

Farmer’s Winter Soup

1/2 cup butter or margarine

1 large onion, sliced

1/2 green pepper, chopped

2 stalks celery and leaves, chopped

2 cups sliced potatoes

2 or 3 outside green leaves of cabbage, shredded

1 cup sliced yellow squash

1/2 pound fresh green beans, cut

1 cup peas, fresh or frozen

2 quarts chicken or beef broth

1/2 cup brown rice

2 hard cooked eggs

Chopped parsley

Sauté vegetables in butter or margarine. Add broth and cook for 30 minutes. Then add rice and cook 20 minutes more. Sprinkle with chopped eggs and parsley before serving. Add more broth if desired.

State Fair Board makes deal to keep track for 2024

By
Guest Columnist
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0

The Kansas State Fair Board voted unanimously to rescind the motion to demolish the racetrack at the fair and to make a deal with Mel Hambleton Ford for the 2024 racing season.

“After two meetings with the race committee concerning the proposals that we were presented on the Kansas State Fair Grandstand track, it is our recommendation to the Kansas State Fair Board to enter into a one year license agreement with Mel Hambleton Ford Racing,” said committee chair and Fair Board member Dylan Evans. “We’re going to propose a fee structure that is $7500 per single race event date, when the attendance is 3000 people and above, $6250 per single race event date when the attendance is 2999 or below. In the case of a two-day show, the second date will be $2500. In the case of a rainout, the cost would be $3125. If a make up date is held, the amount will be credited towards the rental amount, which will total either the $6250 or the $7500, depending on the race attendance.”

The motion also said that the Fair Board will decline the offer from C. Ray Hall to continue to run the Hutchinson Nationals. The official agreement still needs to be drawn up by state staff and it will need board approval and they will have to set up a special meeting to do that approval once the contract is drawn up.

“We’re so late to the game, some of those dates are doubled up on some of the other tracks with Salina and Hays,” Phil Nightingale said. “I’m going to have to work some dates out with Salina and Hays. I do not want to run on top of Salina, because I think that will just spread our car count out. I don’t think that will effect our audience in Hutch vs. Salina. I just don’t want to lose the car count.”

Nightingale will be working on the wall and on the track surface, but that won’t happen until the official agreement is approved and signed. With the moisture we have received, it will likely be a few weeks before that can get done anyway, so there is time to get all the legal language worked out first.

“The dates that we proposed were not on top of any livestock or horse shows,” said General Manager Bryan Schulz. “If they were, it was a Saturday show. The horses would be coming in Friday night. If the board approves this, we will make sure that Nathan or whoever takes over that position reaches out to those individuals right away.”

The Fair Board will notify the media when the special meeting is held for the official contract approval once the legal language is finalized.

As reported on Hutch Post

Stuck In The Middle

By
Lee Pitts
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0

I wasn’t a momma’s boy, nor was I a daddy’s boy. I was a middle child with a brother two years older and a sister 4 years younger. Let me give you some idea how invisible a middle child is. When I was twelve it was six o’clock and we were sitting at the dinner table (my father NEVER ate with us) and I wasn’t going to mention it but when and I was told it was my turn to wash the dishes again (as the middle child it’s always your turn) I blew a gasket. “Does anyone know what today is?”

“It’s Thursday you dummy,” said my arrogant brother.

“It’s December 27,” said my mother. “Oh my gosh,” she finally remembered and exclaimed, “It’s your birthday!”

That it was. Only instead of getting to have my favorite meal served, (which was hamburgers) I had to gag down my brother’s favorite meal which was corned beef and cabbage. On MY birthday! Not only was there no birthday cake, I didn’t get my mother’s wonderful traditional birthday coffee cake for breakfast either. I was going to try and see how long it would take them before remembering my birthday. If ever. I’m sure it would have broken the Guinness record.

Such is the life of a middle child. Of course, my mother always denied the charge that she always liked my brother best but then I’d go to the hard evidence. In my brother’s baby book every little event is recorded; the first time he had solid stools, the date he first walked and talked, when he first used a potty chair… well, you get the picture. Which, by the way, his baby book was also crammed full of, pictures that is. There’s a complete inoculation record, all his grades in school and his yearly Little League batting average. Then I’d turn to my own baby book and show her where she only wrote half my name before she got bored. And that was it! The sum total of everything in the book! And I’m not exaggerating!

So I was condemned to a life of wearing hand-me-downs, washing dishes and sleeping on the porch. Again, I’m not exaggerating. My brother got a room with a bathroom all his own, my sister got the biggest room in the house and since there were no more bedrooms, I ended up sleeping on one end of the enclosed back porch with a slanted floor. On the other end of my “room” was my mom’s sewing machine and all the accoutrements she needed to make a living sewing for folks to feed our family.

Then there was the issue of the truck. When I was a kid all pickups came with one bench seat that would hold three people. There were no club cabs. So let’s see, there was the driver (early on my dad), my mother and my brother because he was the exalted Prince. That left me to rattle around in the bed without any kind of seatbelt, box to sit on, or padding. If there was a head-on I was the one getting thrown out of the truck. Then my sister came along and it was my mom (the driver) my brother and of course, my sister who was spoiled rotten because my mom always wanted a daughter. I had to buy my own truck to finally ride in the cab.

I tried running away to find a family that would want me but I never got further than my grandparent’s house. I had to do something to distinguish myself but my brother was the better athlete and a genius too, and my sister, well, she was the spoiled baby. The only way I could get any attention was as the jokester of the family, which was easy because my kinfolk were very somber and morose. And that is how I became a humorist for a living.

In the end I proved to be the hardest working, most sensitive, least spoiled, the richest and the only one who had built several businesses. And I’m the only one with a sense of humor.

You’d be surprised that a lot of our funniest comedians were middle children. Research also shows that we make great husbands. My theory is it’s because we seldom got the chance to express our own opinion as children too.

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