Charlie Lee, Extension Wildlife specialist, will discuss coyote biology and behavior, proper use of mouth calls and electronic calls, and there will be time for your questions.
Pre-registration and a $5 fee are requested by Monday. Call the Extension Office at 272-3670, or stop by the office at 501 S. Ninth St., to register.
Mark your calendars for the Predator Calling Seminar on Feb. 26 at the Fairgrounds Grandstand Meeting Room in Garden City.
Heart health and diet
Heart disease is the leading cause of death in America. About 81 million people in the United States have some form of heart/cardiovascular disease — that’s about 35 percent of the population. Many of these deaths and risk factors are preventable, and food choices have a big impact on your heart’s health, even if you have other risk factors.
Only a few risk factors, such as age, gender and family history, cannot be controlled. You can prevent and control many risk factors of heart disease, such as high blood cholesterol, high blood pressure, excess weight and obesity, with lifestyle changes and medications.
• Lifestyle changes: A healthy lifestyle — following a healthy diet, maintaining a healthy weight, regular physical activity, quitting smoking and managing stress — can lower your risk for heart disease and may prevent current heart disease from worsening.
Following a heart-healthy diet
To lower your risk of heart disease, follow these recommendations from the 2010 Dietary Guidelines for Americans:
1) Balance calories with physical activity to manage weight;
2) Consume more of certain foods and nutrients such as fruits, vegetables, whole grains, fat-free and low-fat dairy products, and seafood;
3) Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains.
• Heart-healthy foods: To celebrate Heart Month, take the time to evaluate your diet and make sure you are eating plenty of heart-healthy foods.
Foods to include for cardiovascular health:
• Omega-3 fatty acids: salmon, tuna, olive oil or flaxseed;
• Beans: black, kidney or red beans;
• Nuts: almonds or walnuts;
• Whole grains: brown rice, oatmeal or whole-grain pasta;
• Vegetables: spinach, broccoli, asparagus, tomatoes or red bell peppers;
• Fruits: blueberries, oranges, cantaloupe or papaya.
Those are just some suggestions, and there are plenty of other varieties of heart-healthy foods. Try out different foods and find which ones you like the best.
If you are at high risk for heart disease or already have heart disease, your first step should be to meet with a registered dietitian. Together with your health-care provider, your RD can help you lower your risk or improve your existing condition by developing a personalized eating and lifestyle plan.
Walk Kansas 2013
Walk Kansas 2013 begins March 17 and continues through May 11. The eight-week Kansas State Research and Extension program will emphasize three fitness challenges: 1) Walking for health, encouraging teams of six to cover the equivalent of the 423-mile distance across Kansas. If that doesn’t seem far enough, fitness enthusiasts can sign up to 2) walk 1,200 miles — the same distance as around the state’s perimeter, and the third challenge is walking enough to go across the state and back.
While the focus is on walking because it can be easy, convenient and only requires a comfortable pair of shoes, the program has grown to include comparable heart-healthy aerobic exercise. Biking, swimming, water aerobics and dance are examples.
You can participate by gathering a team of six people and choose a captain. Registration is $7 per person. The price includes a weekly newsletter with food, nutrition, health and physical activity tips, and recipes, with a follow-up quarterly newsletter. An optional Walk Kansas T-shirt or sweatshirt is available for purchase.
Team registration packets will be available Wednesday at the Finney County Extension Office located at 501 S. Ninth St. Registration deadline is March 11.
More information is available at the Finney County Extension, 272-3670 and online at www.finney.ksu.edu or www.walkkansas.org.
Community Board Leadership Series
K-State Research and Extension is sponsor of the Community Board Leadership Series, March 4, 11, 18 and 25. The sessions will be from 6 to 8 p.m. and will be conducted through a “high tech/high touch” interactive participation approach at the Finney County Extension Office, 501 S. Ninth St. Each Monday meeting will also include a meal.
The cost is $40 for all four sessions for one board member; $20 for each additional member of the same board. Members from the same board need to register at the same time. Registration deadline is Friday.
For more information or to register, visit www.ksre.ksu.edu/boardseries, or contact the Finney County Extension Office at 272-3670.
Order trees now
The Kansas Forest Service offers low-cost tree and shrub seedlings for use in conservation plantings. Plants are one to two years old, and sizes vary from 5 to 18 inches, depending on species. Orders are accepted from now through the first full week in May each year, but order early to ensure getting the items you want. Orders are shipped from the second week of March through May 5.
Approved uses for these plants include windbreaks, wood lots, riparian plantings, wildlife habitat and Christmas trees. They may not be used for landscape (ornamental) plantings or grown for resale.
All items are sold in units. Each single species unit consists of 25 plants. For example, a unit of Eastern red cedar has 25 trees per unit. Though a single species unit is most commonly purchased, four special bundles are also available, including a songbird bundle, quail bundle, pheasant bundle and wildlife mast bundle. For details and an order form, visit www.kansasforests.org/conservation/index.shtml.
Order forms are also available from Finney County, K-State Research and Extension office at 501 S. Ninth St., 272-3670.
K-State Research & Extension — Finney County is the front-door source to your everyday questions for information and knowledge. Every question is of value to you and us. Give us a call at 272-3670, or better, walk in our front door at 501 S. Ninth St., for information to help you make a better decision.