The winter months are here. The days are shorter and colder. Consequently, we spend more time indoors and are more sedentary than in the summer months. This often leads to seasonal depression, and our bodies go into “hibernation mode.” Studies show that sitting for long periods of time can worsen anxiety and depression. Experts believe the combination of excess sitting and too much screen time contributes to a disconnect from others, increased psychological distress, and sleeping difficulties. These conditions are especially prevalent in people spending more than 6 hours of their day sitting.  

Here are some easy ways to feel good and move more throughout wintertime.  

1. Get at least 5 minutes of morning and evening sunlight daily. Early and late sunlight exposure will stabilize your circadian rhythm, and you will sleep better at night. Direct sunlight exposure (not through a window) will elevate your mood and can decrease anxiety. Bundle up and drink your first cup of coffee with some sunlight on your face.  
2. Short episodes of non-exercise movement can greatly impact your health. Try to stand up and move for 5 minutes every hour. A research study of government workers who moved the most often throughout the day reported greater happiness, less fatigue, and less craving for food. Set a timer on your phone if you have trouble remembering to move.   
3. Incorporate increased activity into your regular daily activities. Park a little farther away from the entrance to a building. Stand up and move around when talking on the phone. Use an adjustable/standing desk.   
4. 15 minutes of exercise after each meal is much more impactful on your health than 45 minutes at the beginning or end of your day.  

Coffee Shop Talk

Producer Meetings 

Producer meetings have recently started back up in the 21 Central Extension District counties. Bringing you knowledge from our specialists at K-State to address current issues or topics in the industry is the point of these “Coffee Shop Talks”. 

Last month (November) Dan O'Brien – an Agriculture Economist, came and gave a Grain Market Update. Breakfast was served in the St. John office, and lunch in Kinsley, both free of charge. 

Other meetings are being planned throughout the season. Topics for these include but are not limited to: Weather and Climate, Livestock Markets, Coyote Control, and understanding EPDs. 

Keep an eye out on Facebook for posts on upcoming “Coffee Shop Talk” Meetings. 

If you are interested in receiving texts or calls about these meetings, or if you have a topic you would like to be offered, please stop by the Edwards or Stafford County Extension Office, or give us a call:  

Stafford Co. 620-549-3502 

Edwards Co. 620-659-2149. 

Stafford Schools Exhibit Fair

Through the partnership between 21 Central Extension and Stafford Schools, students had the opportunity for 4-H project learning every week during the school day this semester. 6 Stafford Schools staff and teachers taught project lessons every Monday morning over projects that youth can enroll in in their local 4-H program. Students had the opportunity to “enroll” in Visual Arts: Book Folding, Visual Arts: Cup Etching, Swine, Poultry, STEM, and Fiber Arts. The youth had the opportunity to create projects during the school day. 

These completed projects were then presented to judges in a consultative process. Youth had the opportunity to tell the judge what they learned while making their project and the processes that they went through to complete the project. The judges then awarded the youth ribbons for their work based on several criteria such as their project itself, the poster they created, and the presentation that they gave. 

The projects were then set on display that evening for the youth to see the ribbons that they earned, and for families, staff, and community members to come see all the hard work that the youth have put into their projects this semester! 

Be sure to look out for more learning opportunities through 4-H in Stafford Schools!  

Stay Strong, Stay Healthy

Are you ready to start your New Year's resolution by joining our Stay Strong, Stay Healthy program? This eight-week program in Stafford County will start on January 16, 2024.



Call our office at 620.549.3502 for the St John session and Stafford Recreation for the Stafford session at 620.234.2222 to register.

Overnight Waffles recipe

Try this easy “Overnight Waffles” recipe to introduce children to yeast bread baking. This batter is made with yeast so it can be prepared the night before and stored in the refrigerator.  Children will see the effects of the yeast rising when they stir the batter before baking.  

Overnight Waffles    

1 ¾ Cups Milk 

4 T Butter cut into 4 pieces 

2 Cups all-purpose flour 

1 T Sugar 

1 ½ t rapid rise yeast 

1 t salt 

2 eggs 

1 t vanilla 

Combine milk and butter in a microwave-safe bowl. Cover and heat in microwave 1 minute. Stir, then continue to heat until butter is melted and milk is warm (1-2 minutes) Let this mixture cool until it is just warm.  In a large bowl, whisk flour, sugar, yeast and salt.  In a smaller bowl, whisk eggs and vanilla until combined. Slowly whisk warm milk mixture into flour mixture until smooth, then whisk in egg mixture. Scrape down bowl and cover with plastic wrap. Refrigerate for at least 12 hours or up to 24 hours. When wanting to make waffles, heat waffle iron and grease if needed. Remove batter from refrigerator and whisk to recombine (batter will deflate) Using dry measuring cup, pour batter into middle of waffle iron. ½ cup for a 7 inch round waffle, 1 cup for a 9 inch round waffle. Cook until golden brown.