By John Schlageck, Kansas Farm Bureau

It’s the New Year and like so many, I have vowed to shed those extra pounds. Losing weight is no easy task. Expectations often exceed the will to lose this weight gradually during an extended period of time.

Today, there are as many diets out there as there are people who attempt to stick to them. What it really boils down to is watching what we eat, caloric intake, and exercise. If we have the discipline to do that, each of us can meet our goals.

Still, when it comes to exercise and diet, myths are as plentiful as the calories in a piece of pecan pie – one of my favorites by the way. To clear up some of these misconceptions, I visited with a nutrition specialist during the holidays to set the record straight or at least point me in the right direction.

One common myth and core ingredient in several popular diets involves eating extra protein to build strong muscles and rev up your metabolism. Today, most Americans, whether they are weekend warriors (athletes) or not, take in plenty of protein from a normal diet.

Protein powders and amino acid supplements are unnecessary. That is unless you want to bulk up and look like the former governor of California whose most famous movie line was, “I’ll be back.”

The only healthy and safe way to increase the size and strength of muscles is to work out. Too much protein, if not burned as energy, turns to body fat.

Another myth would have us believe that sugary foods provide quick energy. While a candy bar, energy bar or soft drink before exercising may trigger an insulin response, that causes a rapid peak and then fall of blood sugar.

The most efficient source of energy comes from complex carbohydrates. That includes whole-grain breads and cereals, pasta, fresh fruits and vegetables.

So what about the popular diets that suggest staying away from carbs altogether?

Not such a good idea. The real key to a healthy diet is moderation and balance. It also includes a diverse, complete grouping of foods.

As for the so-called energy drinks and I won’t mention even one of those flooding the convenience and supermarket shelves, most of these are caffeine, speed or some other stimulant. And we all know that speed kills, maims or throws your body out of whack.

Vitamins and minerals do not contain energy. However, some vitamins help the body use energy.

Unless there is a deficiency, supplements will not help performance. Taking unneeded supplement may do more harm than good. Too much vitamin A or D can lead to side effects such as liver damage over time.

Another myth suggests thirst is a good signal it’s time to take fluid.

Wrong.

Vigorous exercise can blunt the body’s thirst mechanism. Drinking plenty of liquids, especially water, is important during exercise to prevent dehydration. For every pound of weight we lose through sweating, we need to drink two cups of water, whether we are thirsty or not.

The last myth, but one we cannot forget, suggests that milk causes “cottonmouth.” Nervousness and fluid loss, not milk, make the mouth feel dry before a game, match or other competition.

Drinking milk, water or other fluids before exercising is essential. The body needs to maintain its fluid levels during a workout. Cold drinks, with the exception of those containing alcohol, are the ideal beverage during physical activity because they help cool our bodies.

Good luck and try to remember, losing weight is not a sprint it’s a marathon – a long term commitment.

John Schlageck is a leading commentator on agriculture and rural Kansas. Born and raised on a diversified farm in northwestern Kansas, his writing reflects a lifetime of experience, knowledge and passion.

By RON WILSON
Huck Boyd National Institute for Rural Development

The home team is behind by one point with just over two minutes to play. A conference victory and eligibility for a bowl game are on the line, but it doesn’t look good for the home team. They have the ball, but way back at their own 32 yard line. These are the types of games and close finishes that make football so exciting. Today we’ll meet a couple of young men from rural Kansas who have been a part of such games and who have taken their football experience to a higher level.

Curry Sexton and Cody Whitehair are two key players on the K-State football team. They played football together at Abilene High School. Jeff Geist was their coach at Abilene.

“The thing that struck me about Curry was his intelligence and understanding of the game,” Coach Geist said. “Even as a freshman, he understood what we were doing.”

At Abilene High School, Curry played as a free safety, flanker, and quarterback. “He’s extremely fast and talented, and he had unbelievable vision of the field,” Geist said. “In his junior year, the first two plays of the year were broken plays, but he was able to run both of them in more than 40 yards for touchdowns.”

His skill made him a highly touted player in the state of Kansas and his intelligence made him a candidate for academic success. In fact, he had an opportunity to go to Harvard, but chose to stay closer to home and live the dream of playing college football at K-State. His younger brother Collin has now joined Curry on the K-State roster as well.

Cody Whitehair is one year younger than Curry Sexton. Unlike Curry, who stands 5-11 and weighs 183 pounds, Cody stands a brawny 6-4 and weighs 309 pounds. But it isn’t his size which Geist brings up first.

“Cody has tremendous athletic ability,” Geist said. “He had flexibility and mobility for a big kid that is phenomenal.” Cody played on the offensive line in high school just as he is doing at K-State, but he also demonstrated some pass-catching ability.

“We would put him at tight end in certain situations,” Geist said. “In his sophomore year, he caught the winning two-point conversion pass over Concordia.”

At the college level, Cody has excelled as an offensive lineman. In his first year, he was named a freshman All-American by Phil Steele, ESPN.com All-Big 12 team, and honorable mention All-Big 12 honors from the league’s coaches. In his sophomore campaign, he moved up to become a member of the All-Big 12 second team.

It is exciting to find two such excellent players who came from the same school in rural Kansas. The Sextons and Cody Whitehair grew up together, hunting and fishing in Dickinson County. Cody used to spend time on his uncle’s farm which is in southeast Dickinson County near the rural community of Hope, population 366 people. Now, that’s rural.

“They are great kids and great football players,” Coach Geist said.

The home team is behind by one point with just over two minutes to play. A conference victory and eligibility for a bowl game are on the line, but it doesn’t look good for the home team. They have the ball, but way back at their own 32 yard line.

That was the scenario on Nov. 16 when Kansas State was playing TCU in Manhattan. TCU had just taken the lead on a long field goal with two minutes and 13 seconds to play. Following a good kickoff return, K-State was still set back at its own 32 yard line. After an incomplete pass, K-State’s quarterback threw over the middle. It was Curry Sexton who made a leaping catch for a 28 yard gain. After a couple more short passes, the field goal kicker came in and made the winning field goal with just seconds to play. We commend Curry Sexton, Cody Whitehair, and all small town Kansas football players for making a difference by representing their communities so well at a higher level of football.

The mission of the Huck Boyd National Institute for Rural Development is to enhance rural development by helping rural people help themselves. The Kansas Profile radio series and columns are produced with assistance from the K-State Research and Extension Department of Communications News Unit. A photo of Ron Wilson is available at https://www.ksre.ksu.edu/news/sty/RonWilson.htm. Audio and text files of Kansas Profiles are available at https://www.kansasprofile.com. For more information about the Huck Boyd Institute, interested persons can visit https://www.huckboydinstitute.org.

The views and opinions expressed in this post are solely those of the author. These views and opinions do not represent those of the Post News Network and/or any/all contributors to this site

Thomas Jefferson said, “All tyranny needs to gain a foothold is for people of good conscience to remain silent”.

James Madison said,” A well instructed people alone can be permanently a free people”.

I believe in the Constitution of the United States of America, our Bill of Rights, and individual freedom.

I believe in a strong national defense. I realize without a strong national defense EVERYTHING else is vulnerable.

I believe the national debt and deficit should be reduced to zero over a relatively short period of time.

I believe in the private sector to create jobs not the government. I believe in a small limited government. I believe in a strong private sector economy.

I believe in accountability in our elected politicians.

I believe in the 1892 Supreme Court ruling, “Our laws and our institutions must necessarily be based upon and embody the teachings of the Redeemer of Mankind. It is impossible that it should be otherwise.”

I believe that those who are pushing for an Article V Constitutional Convention are wrong. If our Constitution was enforced there would be no need to risk a major transformation. Even if God Almighty gave a new Constitution to the American people there is NO guarantee that it would be followed.

I believe there should be a mechanism in our Constitution when the Supreme Court does not follow the Constitution.

If you also believe this than you need to start speaking out. It is TIME to join the patriots who are working on your behalf to keep our beloved country from going further downhill. It is YOUR time to get active! The patriots NEED to know that YOU support them. NOW!

The FLAG does not fly because of the wind that blows it, but the FLAG flies because of the of soldiers, marines, airmen, and seabees last breath blows on it. They gave their all, what will you give to your country?

Are you going to remain a part of the SILENT MAJORITY or STAND UP? Email me at [email protected] if you are willing to stand up and I will email you a list of how you can contribute.

Democracy is not a spectator sport!

Roger Ewing
Hays, Kansas

By RON WILSON
Huck Boyd National Institute for Rural Development

Let’s go get a prescription. That would generally mean standing in line at the local pharmacy, but this is a different type of prescription. This is a prescription for the type of agricultural treatment needed for growing a crop in a field. It comes from a unique specialist who is taking agricultural technology to a whole new level.

Mike Frakes is owner and founder of a company named PACLeader in Morland, Kan. Mike grew up in southwest Nebraska and his wife Billie is from Morland. Mike was a mechanic at Hoxie Implement, a large farm equipment dealership, and then moved up to become service manager there.

The early 2000s saw an influx of Global Positioning Satellite technology into agriculture. Farmers and agribusinesses were beginning to use GPS systems in agricultural operations.

As service manager, Mike worked with lots of farmers who were exploring this technology. “Some people wanted to do more with technology, but there was no place to send them,” he said. After 17 years with Hoxie Implement, Mike decided to create such a business of his own.

He bought a former auto shop building in his wife’s hometown of Morland and converted it for his use. He named his new business PACLeader, with PAC standing for Precision Ag Consultants.

Mike is now assisting his clients with this remarkable technology. By taking soil samples, placing the results onto a field map, and using GPS technology, Mike is able to identify the precise type of soil treatment – called a prescription – which is needed in each area of the field. Computer-controlled equipment then automatically adjusts applications of plant nutrients to fit.

“We used to make these management decisions at the farm level,” Mike said: For example, each farm would get a certain number of units of nitrogen. “Then we started to make these decisions at the field level. Now we are getting down to the inch level.”

Mike helps producers with their data and also sells tractor autosteer and precision planting systems. Autosteer systems can control the tractor’s path across a field.

“(While at Hoxie Implement) we installed the first autosteer system out here,” Mike said. “The look in that farmer’s eyes when he could take his hands off the steering wheel for the first time was really rewarding.” Interest in such technology grew significantly. After the first autosteer system was installed, Mike installed five the second year, 20 the third year, and hundreds the year after that.

Automatic, computer-controlled, variable rate sprayer booms and planters mean that nutrients or seeds are applied in the exact amount and location needed. This avoids over-application of chemicals, for example, which saves money and is good for the environment.

“By saving on input costs, some farmers find these precision ag systems pay for themselves in the first year,” Mike said. “Some new planters have electric drive motors on each row so that each row can be planted with a specific amount of seed independent from the other rows.” They also have sensors and accelerometers to automatically adjust each row for the speed of the planter as it turns, for example.

“The next thing that’s coming is variable rate irrigation.” Mike said. “We can identify what areas of a field can hold moisture and which need more of it. Then the sprinkler nozzles can be individually controlled.” This saves runoff and gets the precise amount of water directly where it is needed.

“We’re doing a much better job with the land than we used to,” he said.

This type of ag technology consulting is a whole new world. When asked recently how many other people did this type of work in Kansas, he said, “I don’t think there’s anybody that does what we do.”

That’s very impressive for a business in the rural community of Morland, population 159 people. Now, that’s rural.

Let’s get a prescription – not for human medicine, but for a farmer’s field. That’s what we can get from PACLeader. We commend Mike Frakes for making a difference by applying technology to agriculture. That definitely makes for good medicine.

The mission of the Huck Boyd National Institute for Rural Development is to enhance rural development by helping rural people help themselves. The Kansas Profile radio series and columns are produced with assistance from the K-State Research and Extension Department of Communications News Unit. A photo of Ron Wilson is available at https://www.ksre.ksu.edu/news/sty/RonWilson.htm. Audio and text files of Kansas Profiles are available at https://www.kansasprofile.com. For more information about the Huck Boyd Institute, interested persons can visit https://www.huckboydinstitute.org.

By Martin Hawver

We folk who inhabit the Statehouse even when there’s not much going on are wondering what we’ll see in the post-Christmas holiday hallways of the newly refurbished State Capitol.

We’re figuring that lobbyists—who are Statehouse regulars—already are aware that they didn’t get the gift they’ve been wanting: The privilege of scooching past the security gates to save time when they whistle into the building to do their lobbying duties. They’ll stand in line like nearly everyone else to get their packages and brief cases inspected and walk through the metal detectors to go about their business.

The Legislative Coordinating Council, which manages about everything that goes on in the Statehouse, didn’t last week go for a proposal for some special ID tag for registered lobbyists so they don’t have to stand behind the visiting third-grade class as its members are put through the security check or the delegates from the American Association of Retired Persons as they are checked.

We’re figuring, though, that many of the in-a-hurry lobbyists—the boys at least—will not grouse about delays if they are in line behind the visiting college cheerleaders as they are inspected for security breaches.

So, that’s a group that didn’t get what it wanted for Christmas…and probably won’t until House Speaker Ray Merrick, R-Stilwell, takes over as Coordinating Council chairman in 2014.

We don’t know what will happen if lobbyists don’t get an express lane for clearing security in a hurry. They might not have time to take legislators to lunch…

***

But the Christmas surprise that most of us are waiting to observe will be the red sport coats that ultra-conservative Tea Party members are likely to get for Christmas and wear to the Statehouse.

The concept is fairly simple, as expressed at a Tea Party meeting last month: If political conservatives wear red sport coats, legislators will be looking out at the audience in committee rooms and see that if they don’t vote conservative…those red blazer wearers are going to notice and report them back to their home districts.

The ultra-conservatives have a relatively novel idea: Make legislators know that they are being watched. We’re guessing those who get red sport coats under the holiday tree know the Christmas song: “We know when you’ve been sleeping, we know when you’re awake, we know if you’ve been bad or good, so vote conservative, for goodness sake!”

Us Statehouse folk—whose coats tend to be camel or blue or even a few wayward plaids—will be watching Christmas-fresh red sport coats to show up here when the Legislature convenes and to see which legislators tend to vote more conservatively when the room is awash with those eye-catching coats.

What we don’t know for sure and are anxious to see is whether those folks who get red sport coats for Christmas will get the red slacks to go with them…

Syndicated by Hawver News Company LLC of Topeka; Martin Hawver is publisher of Hawver’s Capitol Report—to learn more about this nonpartisan statewide political news service, visit the website at www.hawvernews.com

By John Schlageck, Kansas Farm Bureau

Some people forget about the true meaning of Christmas – celebrating the birth of Christ, love, friendship and spending time with the family. As a youngster I have fond memories of Mom inside fixing turkey and dressing while my brothers and I would be playing outside throwing snowballs, playing “fox and geese” and just being kids.

One thing I’ll never forget about this period of my life are some of my dad and his friend’s favorite sayings. It seems like we always visited more during the holiday season and as children we had the opportunity to hear some of these words of wisdom more often during this time of year.

These sayings came from neighbors, brothers and cousins – folks he’d lived with for years, some as many as 70 years. A few were rare buddies, with special nicknames like, Cactus, Drawers, Baldy, Short Legs, Fuzzy – you get the picture.

Here are just a few – the gems – the ones I’ll remember always:

* Your friends are the measure of your real worth.

* The outside of a horse is good for the inside of a man.
* Why do you think the good Lord gave you two ears and one mouth? So you could listen twice as much as you talk.

* Wait until you get a little older, then you’ll understand.

* If you’re going to train your dog, you have to be smarter than the dog.

* Never be too quick to criticize yourself. It ain’t fair to your friends and relatives who are itchin’ to do it for you.

* If all of your friends climbed up the elevator and jumped off, would you have to too?

* If you haven’t been bucked off a horse, then you’ve never ridden one.

* You can’t listen too much when a friend needs someone to talk to.

* Some things aren’t funny even to your best friend.

* If we have to love our enemies, we have to treat our friends even better.

* A friend is someone who dislikes the same people you do.

* The only way to have a friend is to be one.

* The best three friends a man can have are his wife, an old dog and ready money.

* A real pal will at least pretend to believe your lies.

* At the end of your life if you have two or three true friends, you’ve lived a good life.

* A true friend is someone who knows that when you’ve made a fool of yourself it generally isn’t permanent.

*When a friend drops by about dinnertime and you ask, “What brings you by here at this time?” You still have to ask him to stay for a bite to eat.

* Good friends are hard to find and harder to lose.

Most of us have a few good friends. Be thankful for them. Remember them during this magical time of year. If you can’t stop by to see them, call them on the phone or drop them an e-mail message.

Remember during this holiday season that joy springs from the heart of those dedicated to caring and helping others. The Christmas spirit dwells inside each of us.

Merry Christmas.

John Schlageck is a leading commentator on agriculture and rural Kansas. Born and raised on a diversified farm in northwestern Kansas, his writing reflects a lifetime of experience, knowledge and passion.

by Linda K. Beech
Ellis County Extension Agent

Many of us grew up with traditions that we follow at holiday time. Time and location of family meals, when and how to open gifts, special activities such as caroling or church services, are some of the makings of holiday traditions.
In America, there are many Christmas traditions, as our “melting pot” culture has brought many nationalities and traditions together.
We have carols from England and Austria and decorated Christmas trees from Germany. St. Nicholas as the giver of Christmas gifts comes from the Netherlands and his house-to-house visits are reminiscent of the tradition of Pere Noel from France. Our holiday parades may be a carry-over from Latin religious processions and Santa’s reindeer are an American addition.
In my own family, we have our special holiday traditions. We open gifts from each other on Christmas Eve. Santa arrives sometime during the night to leave toys (unwrapped, of course) under the Christmas tree for the children. Every member of the family, no matter the age, finds their decorated stocking filled with special gifts and treats on Christmas morning– all laid out on the dining room table for lack of a fireplace at my parents’ home!
Feasting is a typical holiday tradition of every nation, and my family’s holiday food traditions are reflective of our melting pot of cultures, too. Our Christmas eve buffet includes Swedish potato sausage and ost kaka, a Swedish cheesecake dessert, borrowed from our Swedish neighbors in the Smoky Hill River valley between Salina and Lindsborg. My grandmother’s English heritage is reflected in the oyster stuffing, and my German aunt contributes dark brown bread and her delicious German potato salad made with dill pickles, green olives and tuna.
A tradition is any repeated, shared activity that is full of meaning and satisfying for all family members. It doesn’t matter what the tradition is– maybe your family enjoys tamales and posole at Christmas time, or black-eyed peas and greens, or even pizza topped with smoked oysters, as in one family I know.
Traditions are the things that make a family special, and one of the ways in which a family becomes strong. The traditions are important not so much for what is said or done, but for the results they give– the sense of belonging and togetherness that grows out of the shared experience.
As families change, it’s OK for traditions to change, too. When parents age, children marry, couples divorce, or family members move, families may find that old traditions no longer work. New traditions can be created to better fit the new family situation. Don’t let a tradition become a rigid family rule that makes people feel bad when a change is needed. Remember it’s not what happens that is most important, but instead the shared family experience which makes your family feel close and special.
As you celebrate the Christmas holiday next week, reflect on the traditions that make your family unique. Ask family members to name the holiday activities, foods or customs that are most meaningful to them. Encourage older members of the family to share stories of holiday traditions of their youth. And ask members if there are any traditions which are ready to be changed.
By building and celebrating your special traditions, your family can become stronger this year. Happy Holidays!
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