The Champaign Extension Staff is complete with the addition of Kathy Mullins as our new 4-H Program Coordinator. Kathy joined us in November and is working with Karyn Mendoza, our Youth Development Educator. See more about Kathy in the youth page. We are excited to have both on our Extension team.

Best Wishes to you and your family as we begin a New Year.

- Marilyn Brengle

• Martha Baddour
• Edgar Busboom
• Bonnie Compton
• Maggie Dougherty Roberts
• Todd Gleason
• Sheri Langendorf
• Berta Lewin
• Carolyn McIntyre
• Lisa Merrifield
• Leroy Neitzel
• Ryan Robb
• David Schug
• Amelia Shafer
• Andrew Speller
• Jim Vliet

The next Unit Council meeting will be Monday, January 9 from 7- 9 p.m.

Each summer, 4-Hers across Champaign County come together for 4-H Expo and the Livestock/Horse shows. The annual events are highly anticipated by 4-H members as it showcases the projects, which many have worked hard to complete throughout the year. This opportunity for exhibition and judging is one of the hallmarks of the 4-H Program because it truly allows youth the opportunity to practice valuable life skills. Whether it is practicing their interviewing skills during conference judging, or realizing a particular project accomplishment, 4-Hers have the chance to learn and improve their skills for next year at the 4-H summer shows.

In the summer of 2006, the Champaign County 4-H Livestock Show will have a new look. Champaign County 4-H, in conjunction with Piatt and Macon Counties, will hold a joint livestock show in the summer of 2006. This is a great opportunity for 4-Hers to meet their peers in surrounding communities and to increase entries at the 4-H livestock show. Recently, livestock numbers in all three counties have seen a decline. By combining our entries, we can provide a better 4-H Show in an environment of healthy competition and learning. This new Livestock Show will be bigger and better than our 4-H livestock shows in the past – including activities and attractions pertaining to 4-H livestock.

Furthermore, each county is hosting a portion of the livestock show. The dates are as follows:

• Champaign Horse Show Tuesday, June 6 at Gordyville
• Macon-Piatt Horse Show Tuesday, June 13, Big Creek Stables in Mt. Zion
• 4-H Rabbit and Poultry Show Thursday, July 6 in Monticello
• 4-H General Livestock Show Thursday, July 26, Champaign County Fairgrounds

If you are interested in getting involved with the 4-H program and helping to "Make the Best Better" for youth, contact the Extension Office at 333-7672. 4-H is open to all youth ages 8-18.

- Marilyn Brengle

Five birds are sitting on a telephone wire. Two of them decide to fly south. How many are left? Three, you say? No, it's five. You see, deciding to fly south is not the same as doing it.

If a bird really wants to go somewhere, it's got to point itself in the right direction, jump off the wire and flap its wings.

Good intentions are simply not enough. Our character is defined and our lives are determined not by what we want, say or think, but by what we do.

I frequently think of writing nice thank-you notes, birthday wishes and letters of praise. Unfortunately, only a sad few of these good sentiments ever make it to paper. Still, if I don't look too closely, I can delude myself into thinking that based on my good thoughts I'm a gracious and grateful person – but a truer picture of my character is drawn by my actions.

The challenge for me is to simply make the time to do the things I think I ought to do and say the things I want to say. There are lots of opportunities at home and at work. And one doesn't have to get sappy or insincere. Just look for real opportunities to say something nice to family members, friends or coworkers. Once you get the hang of it, expand your arena of action and call or write a former teacher, a columnist or a public servant you admire.

Stephen Grellet put it eloquently: "I expect to pass through the world but once. Any good therefore I can do, or any kindness I can show to any fellow creature, let me do it now. Let me not defer it or neglect it, for I shall not pass this way again."

Michael Josephson is Founder of the Josephson Institute of Ethics.

- Commentary by Michael Josephson

It's 5:30 in the evening and pitch black outside. That's right, it's winter! Not only is it dark by late afternoon, but some days are really cold. It's so tempting to curl up with a blanket and watch TV. But, physical activity is important regardless of what the outside weather is like.

"Staying active during nice weather is challenging enough," says Jennifer Sanders, University of Illinois Extension educator in the Family Nutrition Program. "Winter simply adds to the challenge. But with a little creativity, the entire family can stay active even when it's cold outside."

Sanders offers these ideas:

• Move it! Instead of sitting during TV commercials, have everyone jump up and move. For example, jog in place, do jumping jacks, or hop on one foot. Also limit TV and computer time.

• Make physical fitness a family affair. Encourage each member of the family to choose an activity that the family can do together. For example, on warmer sunny days, bundle up and take a walk. On really cold days, turn the local mall into an indoor walking track. Time your laps at each session and try to improve on your time.

• Set up a home gym. Use various household items as weights and stair climbers. Make different "stations" such as: station 1 – do 10 sit-ups; station 2 – walk up and down the stairs twice; station 3 – do 5 push-ups; station 4 – lift weights, doing 15 repetitions (canned foods can be used if you don't have dumbbells); and so on.

• Try a new activity like ice-skating.

• Pop in a favorite CD and dance, dance, dance.

• Try a children's exercise/yoga video (make sure it's youth-oriented).

• Do some household chores – they can be exercise, too!

Whatever you choose to do, make it fun and make it a routine. Set time aside each day for physical activity. Remember that adults should get at least 30 minutes of activity each day, and children need at least 60 minutes each day. But it doesn't have to be all at one time. Several 10- and 15-minute bouts throughout the day will do the trick!

Source: Jennifer Sanders, Extension Unit Educator, Family Nutrition Program

Another year has come and gone. Are you still thinking about what you can do to become a healthier you? Maybe you want to be more physically active this year; maybe you need to make healthier food choices; or maybe you need to learn to relax and take time for yourself. Whatever "becoming a healthier you" means, you can do it–and, you deserve to do it.

"The first step to improving your health is to set realistic goals," says Jennifer Sanders, University of Illinois Extension educator for the Family Nutrition Program. "And, goal-setting isn't just for adults. Children also benefit from learning to set and reach realistic goals. As you set your health goals for 2006, think of ways to involve your children in the process. Goal-setting helps children learn to manage their time and make good decisions."

Sanders offers these six tips for setting and achieving goals:

1. Be specific and write down your goals. For example, instead of saying that you want to be more physically active each day, set a specific goal to walk 20 minutes during lunch. Place this goal where you will see it each day. Also, use positive terms when writing goals: "I will make healthy food choices" versus "I will stop eating candy bars."

2. Be realistic. You will have a more positive outcome if you set goals that are within your reach. Think about your schedule, finances, prior commitments, and other factors. For example, 60 minutes of physical activity each day might not fit into your current schedule. However, several 20-minute bouts of activity throughout the day may be more reasonable with your schedule.

3. Set deadlines. Create a timeline with steps toward your goal. As you achieve each step, cross it off your list. There is something very powerful about actually watching your list get smaller and smaller.

4. Stay positive. Believe in yourself and know that you can reach whatever goal you have set. Let others know your goals and share your successes with them. Ask a friend to help you stay on track–you might even find that your friend has the same goal in mind. The two of you can work together to achieve your goals.

5. Be flexible. You cannot always control occasional setbacks. Don't get discouraged and give up. Instead, acknowledge stumbling blocks and then get back on track.

6. Be proud of your efforts and reward yourself when you achieve a goal. Things like a new workout shirt, kitchen gadget or health magazine may be just what you need to stay motivated.

Remember, being a "healthier you" can mean a lot of things. It's up to you to take the steps to get you there.

Program registrations really are important in winter weather. It helps us have a list of people to call in case there is a program change due to weather. If you are in doubt about the weather and scheduled programs, please contact the office at 333-7672.

- Marilyn Brengle