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Wildcat Extension District

Food & Family Archive 2018

Crack the Crock Pot Code          Text                                         Radio
Crack the crock pot code: Master autumn’s most popular kitchen gadget! 

crock pot



Southwest Chili                        Recipe
Cozy up this fall with a fiber-packed southwestern

Southwest Chili



Pumpkins “Pump” Up Nutrition in Fall Meals               Text                          Radio

Pumpkins aren’t just for Halloween!  These seasonal superstars are an excellent source of many nutrients including vitamin A in the form of beta carotene, iron, potassium, vitamin C, and dietary fiber.  Yet, a cup of pumpkin contains only 49 calories, and is low in sodium, and fat.  Learn how to select a pumpkin and use pumpkin to “pump” up nutrition in your fall meals!

Autumn Angel Cake                                 Recipe
Try this simple and easy Autumn Angel Cake for a dessert with a fall twist. 

Autumn Angel Cake pic


Making Sense of the Medicare Maze              Text                                  Radio
Are you or a loved one getting phone call after phone call, pressuring you to sign up for something for Medicare?  You are not alone, every day,10,000 Americans become Medicare eligible, but many do not understand health insurance or Medicare.

Medicar workshop

Healthy Snack Hacks                  Text                                 Radio
Healthy snack hacks: harness the potential of snack time with these simple suggestions for nutrient-dense, easy ideas!


Baked Mozzarella Sticks           Recipe

Want a healthier version of your favorite restaurant appetizer? These baked mozzarella cheese sticks are a quick, healthy and cost-effective snack or appetizer!

mozzarella Cheese sticks

                                                                                                                                    Text                                Radio

September is National Food Safety Education Month!  How much do you know about protecting yourself and your family from foodborne illness?
Did you know that according to the Centers for Disease Control and Prevention (CDC) each year 48 million illnesses, 128,000 hospitalizations, and 3,000 deaths in this country can be traced to foodborne pathogens. 



Community Collaboration Brings Parents University to Your Family           Text                               Radio
School has started!  If you are a parent like me, it seems from now through Spring, time won’t slow down until…. well, who knows when.  This is a great time to have some family play (and educational) experiences!
parents university poster

Breakfast and Back to School                       Text                               Radio
Studies show that kids who eat breakfast tend to do better in the classroom. This week we’re sharing ideas on quick, easy, and delicious breakfast ideas!

brain food

Overnight Oats                            Recipe

Overnight oats are easily adaptable and will fuel you and your kids without adding extra time to your morning routine!

overnight oats



Reusable Water Bottles...Fill’em Up But Keep’em Clean      Text                               Radio

As the weather heats up, so does our need to stay hydrated
.  Experts suggest drinking at least eight 8-ounce glasses of water per day, and more if you’re exercising.  One of the least expensive, easiest and most environmentally responsible ways to get all that water is by using a refillable water bottle.  But why do we need to get a reusable bottle, and what is the best way to keep it clean?

water bottle picture


H2O:  Beverage of Choice this Summer                                     Text                               Radio
The heat is on, I know we have all felt it!  Now is a great time to remember the importance of getting a lot of fluids during this active, warm time of year!

H2O picture


Food Safe Summer                   Text                             Radio
The rate of foodborne illness increases as the weather warms up. Read on to learn more about how you can protect your family this summer!


food safe summer pic


Lunchbox Frozen Fruit Cups               Recipe
Want a healthy, sweet treat that will also help keep your lunch cool? Try packing a homemade frozen fruit cup!

froxen fruit cup


It’s Melon Season! Serve Them Safe!                                           Text                             Radio
Summer and fresh, juicy melons are a perfect match! However, the recent multi-state salmonella outbreak linked to precut melons is an important reminder that safe handling and preparing of watermelon, cantaloupes, honeydew and other melons is very important.  Read on to learn what you can do to prevent becoming ill from contaminated melons.


Poppy Seed Fruit Salad                                  Recipe
Poppy seeds and a hint of ginger accent this refreshing fruit salad.  Include fresh fruit such as melons, kiwi, grapes and berries.


 poppy Seed Fruit Salad


Growing Our Ag Wellness                                                                Text                             Radio
Like many raised in this great state, I grew up on a farm in southeast Kansas.  Also like many, the family farm needed to evolve over time, shifting from full time crops and cattle to ‘part time’ hay and cattle


Managing stress pic

  Managing Rural Stress Model     My Coping Strategies Plan 

My Farming Resource Network     The Farm and Ranch Stress Zone



Kids in the Kitchen                                                                             Text                             Radio
Do you want your child to be willing and maybe even eager to try new foods? Learn more about how to include your kids more in cooking!

kids in the kitchen


Quinoa Veggie Salad                                                                        Recipe
Invite your kids to help throw together this simple, affordable and tasty salad! This recipe is a fun way to get more whole grains and veggies in your diet. 


Quinoa Veggie Salad


Making the Most of Your Farmers’ Market Trip                          Text                              Radio
Would you like to know how to get some tasty fresh produce while visiting with friends and neighbors AND supporting your local community?  Try shopping at your local Farmers’ Market!!!  Read on for some helpful tips to keep in mind when you shop at Farmers’ Markets.


first thursday picture


Farmers Market Salsa                                        Recipe
Think you don’t like vegetables?  Think again.  This salsa uses fresh vegetables that add flavor and beautiful color. Kids and grown-ups alike can't resist how good it tastes.

salas pic


All in for Health for All                                                                      Text                              Radio

We are now at a time when we can no longer expect our children to live a life longer than our own. This fact from the Center for Disease Control and Prevention (CDC), says it all. K-State Research and Extension continues its work in education and joins forces with community efforts in health initiatives to increase the number of Kansans who are healthy at all stages of life!

Health chart





Safe Grub On the Grill                                                                        Text                              Radio

As the weather warms up, many of us enjoy cookouts, backyard barbecues, and tailgating with family and friends. Unfortunately, barbeque season often brings an increase in foodborne illness. Follow these guidelines to avoid foodborne illness when grilling and tailgating.





Ideas for an Entire Meal From the Grill                                         Recipe
Who knew an entire meal could be prepared on the grill?  Try these tasty recipes next time you want  to ignite your guests’ taste buds.

Pic meal from the grill



Good Mental Health is Ageless                                                        Text                              Radio
You are not alone if you have ever had more than ‘just the blues’ sometime in your life.  According to Mental Health America, one-in-five American Adults have one or more mental health conditions, with 50 percent meeting the criteria of a condition sometime in their life. 




Fresh Herbs Add Flavor Without the Calories                             Text                              Radio
Using fresh herbs in meals can enhance the appearance of foods as well as providing fantastic flavors, and even better…they do all this without adding extra calories!  Read on to see how adding fresh herbs is a quick way to transform ordinary meals into extraordinary meals.



The Opioid Crisis: What You Need to Know                                 Text                                Radio
With no shortage of news coverage about the opioid crisis affecting people from every socio-economic level in communities large and small across the country, it's helpful to step back and take a look at exactly what opioids are, the risks, and how to respond whether they're a problem in your home or your community.
  Fact Sheet



One Pan Magic Meals                                                                         Text                                Radio
Are you looking for a quick, easy meal for those busy days when there isn’t much time to cook?  Why not try a sheet pan meal? Just like magic, sheet pan dinners are easy and delicious and also leave you with very little clean-up.  Read on to find out more.




Sheet Pan Balsamic Shrimp and Vegetables                               Recipe





Aging with Attitude Regional Expo                                                Text                               Radio
Life comes in stages – the early years of growing and education, the middle years of working and maybe raising a family – and the later years, which can be even more challenging and more fulfilling than the earlier stages.





Can You Stop the Clock?                                                                   Text                                Radio
Aging is inevitable. There is really no way to stop the clock; but you can slow the march of time with regular exercise, better nutrition, and reducing or managing psychological stress.   
Read on to learn more about the great impact exercise can have on your health and functionality.





New Medicare Cards Coming Your Way!                                             Text                             Radio
As the need to ward off scams and identity theft ever increases, the Centers for Medicare & Medicaid Services (CMS) is now required to remove Social Security Numbers (SSNs) from all Medicare Cards by April 2019.  The new cards will use a unique, randomly-assigned number called a Medicare Beneficiary Identifier (MBI), to replace the Social Security-based Health Insurance Claim Number (HICN) currently used on the Medicare card.

 Medicare card




Are We Sitting Ourselves To Death?                                    Text                            Radio
“Most of us live and work in a sedentary culture and studies show that sitting too much is taking a huge toll on our health.  Are we sitting ourselves to death?  Read on for what research is saying.”




Jump Start Your Spring with Walk Kansas 2018                              Text                             Radio
K-State Research and Extension's Wildcat District of Crawford, Labette, Montgomery, and Wilson counties invite you to get your walking shoes ready – it is time for Walk Kansas!  This eight week health initiative runs from March 18, through May 12.




Choose Dark Chocolate For Your Valentine                                        Text                            Radio
It’s easy to understand why chocolate is a favorite expression of love.  It tastes delicious, has a pleasing aroma and texture, and chocolate can even fit within a healthful eating plan...BUT, only if it is enjoyed within certain guidelines.  Read on to discover the benefits of choosing Dark Chocolate for your Valentine.




Chocolate Chili                                   Recipe
This chili actually contains antioxidant rich unsweetened cocoa and boasts only 200 calories per serving.  Use the slow cooker method to have a warm meal ready for your family even on a busy day!



Alzheimer’s 101                                                                                           Text                           Radio
Sadly, more than 5 million Americans are currently living with Alzheimer’s, and that number is expected to rise as high as 16 million by the year 2050. One of the biggest misconceptions about Alzheimer’s is that it cannot kill you – but it can, and it is the 6th leading cause of death in the United States.
In fact, many scientists have named Alzheimer’s “the biggest health crisis facing the world today”.





Fad Diet Reality Check!                                                            Text                     Radio    
Quick-weight-loss or “fad” diets can seem appealing. But in reality, there is no magic formula for losing weight.  There are no quick fixes, no foods, wraps, or pills to melt the pounds away. Chances are you didn’t gain those pounds overnight and you aren’t going to lose them overnight either, not and do it safely.   Read on to learn of potential health problems with fad diets as well as some questions to ask yourself before starting a new diet.