Start the day off right with these 5 tips for a better breakfast

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September 18, 2014

(Family Features) Breakfast has forever been celebrated as the most important meal of the day – but are you eating the right kind of breakfast to power your potential? To ensure your morning meal gets you off on the right start, opt for one with protein.

While experts recommend 20-30 grams of protein at each meal, the average breakfast bowl and plate only contains 10-12 grams. One way to help close the gap is to include an eight ounce glass of milk. All milk, including fat free and lowfat, packs the same nutrient-rich punch, with nine essential nutrients, including 8 grams of high-quality protein in an 8-ounce glass – that’s more protein than an egg!

Below are five tips to help you enjoy a better breakfast to help power your day:

Count to (at Least) Three: Make sure your breakfast consists of three of the five food groups including dairy, fruits, vegetables, meat/beans and whole grains.

Make It With Milk: Like oatmeal? Swap out 8-ounces of water for 8-ounces of milk to add 8 grams of protein for a creamy addition to your oatmeal. See recipe below!

A Perfect Pair: Pair any breakfast with an 8-ounce glass of milk. Not only does milk help enhance the nutrition of any meal, it can help get you closer to the recommended amount of protein at each meal when served alongside your frittata or egg scramble. In addition to protein, each serving of milk includes nearly one-third of the daily-recommended amount of calcium and vitamin D.
To Go, Please: No time to eat at home? No problem! Grab fruit, a granola bar and milk to go. You can also make a quick smoothie by swirling in 1/2 cup of milk to your favorite recipe, and add a tablespoon of almond butter for extra protein punch.

Get Organized: If you find yourself rushing in the mornings, plan ahead and think about breakfast after dinner. You can set the table the night before with bowls and glasses, and pre-mix ingredients to maximize time in the morning.

Get more tips and recipes to be the envy of all breakfasts by visiting http://milklife.com/recipes.

Hearty Oatmeal

Serve this hearty dish with an 8-ounce glass of milk and half a banana, and you’ll be starting the day with 25 grams of protein.

Makes: 2 servings

1 3/4 cup lowfat or fat free milk

1 cup old fashioned or quick cooking oats (not instant)

1 teaspoon brown sugar

1/8 teaspoon ground cinnamon

1/4 cup sliced strawberries

1/4 cup dried cherries

3 tablespoons toasted sliced almonds (3/4 oz.)

Combine milk, oatmeal, brown sugar and cinnamon in saucepan; bring to a boil over medium-high heat. Stir often to prevent boiling over.

Cook until thickened. Divide between two serving bowls and top with strawberries, cherries and almonds.

Serve immediately.

Nutrition: 510 calories; 8 g fat; 0 g saturated fat; 10 mg cholesterol; 25 g protein; 87 g carbohydrates; 8 g fiber; 0 mg sodium; 600 mg calcium (60% of daily value). Nutrition figures based on using fat free milk.

Source: MilkPEP

MC tennis heads to Nebraska for ITA regionals

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Editor

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September 17, 2014

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McPherson, Kan. – The first, and most important, fall match for McPherson tennis is this weekend as they travel to Lincoln, Nebraska for the ITA Central Regional Tournament. The teams will begin play on September 19^th with the finals coming on the 21^st.

“The top players in the Central region will be playing in this tournament,” said McPherson tennis coach Justin Stuckey. “The Winner of the event will then be invited to play against the other seven regional winners and have the chance to become a national champion.”

The entire Bulldog tennis squad will be participating in the tournament. The following are the ranked ‘Dogs.

Rafael Bulnes is seeded No. 2 in men’s singles and fellow All-American Joan Marc Fajula-Rodriguez is ranked fourth; the duo are the No. 1 men’s doubles tandem in the tournament.

On the women’s side, All-American Brooke Vorhees is ranked fourth and joins doubles partner Brittany Gourlay for the No. 3 seed in doubles.

Continue checking the official McPherson College Facebook and Twitter page for updates throughout the tournament.

Follow Bulldog Nation on Facebook (MCathletics) and Twitter (@MAC_Bulldogs)

McPherson College is a Kansas Collegiate Athletic Conference member school and a part of the National Association of Intercollegiate Athletics.

9.10 | Women’s Soccer | Bulldogs 4 – Central Christian College (Kan.) 1 | Bulldogs Triumph over Tigers 4-1 | Box

Beef Cattle Institute and Kansas Beef Council to host free BQA training sessions

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K-State

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September 17, 2014

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Beef Quality Assurance (BQA) certification training sessions focusing on beef cattle care and health to be hosted in Kansas.
MANHATTAN, Kan. – The Beef Cattle Institute at Kansas State University and the Kansas Beef Council are partnering to host four advanced beef cattle care and health training sessions in Kansas during October. The Beef Checkoff-funded sessions will provide beef producers and veterinarians with up-to-date standards and technologies to improve animal welfare and food safety. The training sessions will be led by the Beef Cattle Institute’s Dan Thomson, DVM, Ph.D.; Chris Reinhardt, Ph.D.; and Dave Rethorst, DVM.

The meetings are scheduled as follows:

October 1 – Leavenworth County Fairgrounds, Tonganoxie – 6:00 – 9:00 p.m.

October 2 – J C Livestock Sales, Junction City – 6:00 – 9:00 p.m.

October 7 – Fort Scott Livestock Market, Fort Scott – 6:00 – 9:00 p.m.

October 9 – Overbrook Livestock Commission Company, Overbrook – 6:00 – 9:00 p.m.

Producers and veterinarians will receive Beef Quality Assurance (BQA) training and information relevant to the cow-calf, stocker and feedlot industry segments; animal husbandry best management practices; and downed animal care and humane euthanasia training. In addition, stockmanship principles and low-stress cattle-handling techniques will be studied. All producers and veterinarians who attend will earn BQA certification. BQA certification is valid for three years.

Each workshop is free of charge and includes a complimentary meal. Pre-registration one week or more prior to the event is requested. You may pre-register by contacting the Beef Cattle Institute at 785-532-4844 or [email protected]. Walk-in attendees are welcome but are not guaranteed a meal.

The Beef Cattle Institute, or BCI, was founded in 2007 to provide beef industry stakeholders with the most current education, research and outreach available in the beef industry. The BCI offers certificates and tools to aid producers in managing a successful beef business.

The Kansas Beef Council administers the $1-per-head Beef Checkoff in Kansas. Funds are used for research, educational activities and promotion of beef and beef products. Twenty-nine cattle producer volunteers from Kansas serve on the executive committee and direct how Checkoff funds are utilized.

Story by: Audrey Hambright

Financial planning for college students

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University of Missouri

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September 17, 2014

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Adapted from MU Office for Financial Success Finance Tip of the Week blog post by Ryan H. Law, M.S., AFC, Department of Personal Financial Planning, Office for Financial Success Director, University of Missouri Center on Economic Education Director

Around the country, college students are in the midst of rising tuition and living expenses. Many college students are on their own for the first time and, for many, this includes being on their own financially. They are expected to earn money and manage their own finances along with their busy college schedules and social lives.

College financial plans don’t have to be complicated, but they are necessary. Taking a few simple steps now to manage personal finances will lead to much more positive outcomes down the road.

Here are some financial tips for college students:

Buy used textbooks or e-books when possible and compare textbook prices online.
Don’t be tricked by credit card offers that come with a bag of candy, free shirt or free pizza.
Before signing a lease, be sure you understand the entire contract.
Educate yourself about student loans — know what types of loans you have, how much you owe, your interest rate, and what your monthly payment will be. For information on your federal loans, visit: http://www.nslds.ed.gov
Before turning to private loans to help pay for your education, visit your financial aid adviser to be sure you have exhausted all federal loan opportunities.
Stay away from payday loans. They carry very high interest rates and can trap you in debt for years.

For the full list of useful tips, view this article online at http://missourifamilies.org/features/financearticles/cfe74.htm

Barton’s Real named women’s soccer KJCCC player of the week

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Editor

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September 17, 2014

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Barton Community College women’s soccer team’s Edith “Scarlett” Real put her name in the school record books last Wednesday versus Kansas City Kansas Community College with her four goal first half thus earning her the KJCCC Verizon Wireless Player of the Week honor.With the Lady Cougars in an offensive funk this season, the Dodge City freshman got Barton off to a fast start scoring her first of four goals by the fourth minute of play. Less than four minutes later Real scored her second and completed her goal assault within the game’s first twenty-one minutes. Her effort placed her tied for twelfth in school history and had her fifth shot on goal not hit the crossbar, Real would have jumped to fifth in the record books.

The Lady Cougars looked like an offensive juggernaut in the 7-0 rout of the KCK Blue Devils scoring five first half goals against a 20 mph south wind. Barton finished with thirty shots forcing the Blue Devil keeper into eleven saves on the day.

Having scored just one goal in the season’s previous six contests, the 5’4″ Real had her break out game scoring four of the Lady Cougars’ first five goals. Turning a KCK miscue into a one-on-one situation with the Blue Devil keeper, Real sent a left foot shot to the near post just four minutes into the contest.

Aliya Marshall quickly buried KCK into a two goal deficit just a moment later finishing off a great midfield turn and pass by Danielle Borelli to left foot drive the ball to the upper left corner.
Millie York help set up Real for her second goal of the day with 37:15 remaining after York sent a deep forward ball into the wind. Outmaneuvering the Blue Devil defense Real beat the keeper high to the far post giving Barton a 3-0 lead.

Missing an attempt for a hat-trick, Real took advantage of her next opportunity blasting a Maria Rodriguez pass to the far post. Entering the Barton record books at the 33:03 mark of the first half, Real buried a Lisa Lagos pass to tie for the twelfth spot on the most goals scored in a game along with nine other former Lady Cougars.

Putting up eleven shots with ten on goal against the first half wind, the Lady Cougars put up nineteen second half shots with eight coming within frame.

Two of the eight came from midfielder Maria Munoz who connected on both her shots to give Barton added cushion in the lead. Stealing a KCK pass to the midfield, the 5’1″ freshman from Topeka dribbled in and launched from outside the 18′ off the fingertips of the Blue Devil keeper to the far post. Three minutes later York got her second assist of the day feeding Munoz who dribbled past three defenders into the 18′ finding the top 90 far post.

After a trip conference road trip to Coffeyville Community College on Wednesday, the 2-4-2 on the season and 1-1-1 in conference play Lady Cougars return home to the Cougar Soccer Complex for a Saturday contest against Johnson County Community College. Kick-off for the women’s Jayhawk conference battle is 1:00 p.m. followed by the men’s contest at 3:00 p.m.

Annual “Meet the Cougars” this Sunday

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Editor

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September 17, 2014

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The annual celebration and meet-n-greet of Barton Athletics and the community will take place this Sunday, September 21. Hosted by the Cougar Booster Club, the event will kick-off at 6:00 p.m. at Jack Kilby Square in downtown Great Bend with social interaction including free refreshments.

Barton Athletic Director Trevor Rolfs will begin the introduction at 6:30 p.m. of the Cougar Booster Club and Athletic Staff, followed by a processional of team introductions by Barton coaches.

Special performances will also highlight the free community event by members of the cheer and dance teams, as well as, music provided throughout the evening by the Barton Pep Band.

Leading the charge to bring Barton student-athletes to the community, the Cougar Booster Club provides avenues to support the athletic department throughout the year. For information on supporting Cougar Athletics or becoming a member of the Cougar Booster Club, contact the Barton Athletic Department at (620) 792-9377 or visit online at www.BartonSports.com.

Fertilize at the right time

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K-State

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September 16, 2014

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By: Scott Eckert, County Extension Agent, Horticulture

Almost everyone who wants a beautiful, healthy lawn knows that they must fertilize to achieve it. But many lawn enthusiasts don´t know how to fertilize properly, and making mistakes in fertilization can lead to problems.

September is the ideal time to fertilize tall fescue (turf-type or K-31), Kentucky bluegrass and perennial ryegrass since they are all cool-season turf. Unlike the warm-season grasses like buffalograss, Zoysia, and Bermudagrass that prefer 90 degree weather and up, the cool season grasses thrive when it is in the 60 and 75 degree range. This is why fall is the best time for fertilizing and planting fescue.

If you are wanting a Low-maintenance lawn, you should fertilize with 1.0 pound of actual nitrogen per 1000 sq. feet. This means that if you use ammonium sulfate that is 20 percent nitrogen you would use 5 pounds of this fertilizer to achieve 1.0 pounds of actual nitrogen
per 1000 sq. feet. A low-maintenance lawn means you are mowing less often than for a medium or high-maintenance lawn.

For a Medium-maintenance lawn, fertilize in September at the rate previously mentioned and again in November at the same 1.0 pounds of actual nitrogen per 1000 sq. feet. You will mow a bit more but have a nice looking lawn. It is important to water only as needed.

For a High-maintenance lawn, fertilize in September as above, in November use 1.0 – 1.5 pounds and another 1.0 pound of actual nitrogen per 1000 sq. feet in May. Not March or April. Then if color or growth are not satisfactory apply 0.5 pound of actual nitrogen per 1000 sq. feet in mid-June-early – July. High maintenance turf will require more mowing to keep up with the fertilizer amount you are applying. The more it grows the more irrigation it will take as well.

There is no need to exceed more than 4.0 pounds of actual nitrogen per 1000 sq feet in one season. You can actually encourage fungal disease if your nitrogen regimen is too high.

Remember to fertilize cool season grasses at the correct time of year to get the maximum
appearance.

Enjoy health benefits of avocados on National Guacamole Day

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University of Missouri

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September 16, 2014

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Melissa Bess, Nutrition and Health Education Specialist, Camden County, University of Missouri Extension

September 16 is known as National Guacamole Day. Guacamole can be healthy, depending on how you make it. Avocados are the main ingredient in this tasty side dish or appetizer.

California avocados are in season from spring to fall. This is the time of year that you will find the best quality and best prices on avocados. Avocados are one of the produce items with the least amount of pesticides, so there is no reason or benefit to buying organic avocados.

Avocados are considered a fruit. They are one of the few fruits or vegetables that contain fat. The fat in avocados is unsaturated and is heart healthy.

Did you know that avocados have more potassium than bananas? Avocados contain 60 percent more potassium per ounce than bananas. According to the Centers for Disease Control and Prevention (CDC), avocados are loaded with nutrients such as dietary fiber, vitamin B6, vitamin C, vitamin E, potassium, magnesium and folate. They’re also cholesterol and sodium free. Two tablespoons of mashed avocado or 1/5 (about 1 ounce) of a medium avocado provides about 55 calories.

Mashed avocado can be used instead of mayonnaise on a sandwich or wrap. You can mix avocado with your choice of whole grains and other vegetables for a tasty whole grain salad. Avocados can also be mixed with tomatoes, diced onions, lime or lemon juice and your choice of seasonings for a refreshing dip.

For more information on choosing, preparing and storing avocados, including a healthy guacamole recipe, check out the full version of this article at http://missourifamilies.org/features/nutritionarticles/nut470.htm

Roger’s view from the hills: Can you go back home?

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Roger Ringer

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September 16, 2014

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HAPPINESS IS NOT A STATE TO ARRIVE AT, BUT A MANNER OF TRAVELING ~ Margret Lee Runbeck

They always say that you cannot go back home. In many ways this is true for we never live in the times past but only remember them. I find that when I go back to places in my past there are a lot of good memories alive even if nothing else is. It is always fun to set in and feel the old times yet you are still there on a visit and have to come home, where ever that is now.

After visiting my clinic in Wichita if I time it right I avoid the traffic and travel around on paved county roads. I find many more today than when they were a part of my fire response district. I end up at my old stomping ground on the west end of Cheney Lake at Mt. Vernon at Creations Restaurant.

Now Mt. Vernon has grown since a couple farm and storage sheds went up but I think the population is still around six or seven. At the old country store next to the spot that the old dance hall sat is Creations Restaurant.

When I moved from poetry into music there were several of us that could see that a corner that was not in real use would be a great place to put a small stage. Steve, the owner, was great with the idea and in a couple weeks time a stage was built and the music started.

Every Thursday night there would be musicians wander in and out. There might be 3 or 30 you never knew. We had a regular crowd and it was a fun place. I was a member of the Western Music Association and was working with the best guitar player I have ever known named Gerald Walters. He was one of the Kingman County crowd who grew up with music in their homes on Saturday nights. This before TV, CD, downloads, and when you charged the battery’s on the radio to listen to the Grand Ole Opry in the parlor with the neighbors.
I still get to visit with old friends and there is the memory of Prairie Dog Lafferty who I swear still haunts the place. Sometimes a few of the local musicians pop in for a jam session. I swear that jam session music is the best even if it is off key or the mikes are not right. It is that live feel that makes the music special.
Since I have been fighting health issues I have no air and when I was asked if I would sing a couple songs, I had to go by faith because I was not sure the voice was still there. Well there was enough that I had a great time. There is going to be something special happen at Creations around my birthday so stay tuned.
I guess you can go home for a little bit. But I still had to get on the road and get across that Barber County line. Good memories.

Car seat safety

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University of Missouri

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September 16, 2014

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Janet Hackert, Nutrition and Health Education Specialist, Harrison County, University of Missouri Extension

Sept. 14-20, 2014 is National Child Passenger Safety Week

Child safety seats and booster seats may seem like a hassle, but it’s important to know how to use them properly to protect children. Car crashes kill more children 1 to 14 years old than any other cause, so adults need to use child safety tools correctly.

Missouri’s Child Restraint Law states the following:

Child Safety Seat: Children under 4 years old or weighing less than 40 pounds must be in an appropriate child safety seat.
Booster seat with lap and shoulder belt: Children 4 to 7 years old who weigh at least 40 pounds must be in an appropriate child safety seat or booster seat unless they are 80 pounds or 4’9″ tall.
Lap and shoulder safety belts: Children 8 years and older or weighing at least 80 pounds or at least 4’9″ tall are required to be secured by a safety belt or booster seat appropriate for that child.

There are many reasons children need the protection of proper restraint in a vehicle. The bones of young children are soft and their ligaments are looser than adults’. They need the assistance of the appropriate car seat, booster seat or lap and shoulder belts to be held securely. These tools also protect the child from hitting or being hit by something or someone during a crash. Even during a sudden stop, these devices secure children in place, absorbing the force of such an abrupt movement and spreading that impact out safely.

For important information and resources on installing car seats safely, review the full version of this article at http://missourifamilies.org/features/parentingarticles/parenting89.htm