When was the last time you laughed really hard–a hearty, sidesplitting belly laugh? Or you laughed so hard you forgot what triggered it, leaving you laughing without reason?

Fun and humor is the name of the game for children and teens. They look for fun and enjoyment in their lives. Adults, on the other hand, tend to take themselves too seriously. As a result, many have lost touch with the importance of fun at home, on the job and in other aspects of their lives. Human beings by nature are spontaneous and playful. Yet the older we become, the less appropriate it seems for us to allow the fun to be expressed. In today's fast pace of life, it is critical that adults regularly experience the benefits of laughter. We do not have to be a comedian to enjoy the pleasure of laughter. But we do have to seek ways to bring humor into our lives and those around us.

How many laughs have you had today? If you are a somber person, who does not take time for pleasure and always looks at things in a negative way, you are likely to have health problems in the future. If you are a serious workaholic and don't take time to laugh, you may find yourself less productive and effective than if you take time out for a little laughter.

Physical benefits of humor

• Relieves stress
• Exercises muscles
• Increases function of respiratory system
• Decreases blood pressure and heart rate
• Enhances alertness, memory, learning and creativity
• Improves immune system
• Improves digestion
• Relieves pain and tension
• Stimulates cardiovascular system
• Triggers endorphins
• Improves mental functioning
• Robust laughter is called internal jogging, leaving your muscles, heart rate, blood pressure and breathing with the effects of a good workout.

Psychological benefits of humor

• Acts as coping mechanism that can relieve hostility and anger and can distance us from the burden of illness and disability
• Relieves anxiety, distress, anger and depression
• Changes our perspective
• Provides an acceptable way of enjoying usually forbidden topics
• Creates feelings of well-being, a sense of empowerment and control
• Assists in creating and maintaining a positive attitude, hope, energy and self-esteem
• Creates change in behavior–reduces whining and complaining

CAUTION:

There are occasions when humor may be inappropriate. A good rule of thumb is, "When in doubt, don't". Humor can be destructive if it:

• Lowers self-esteem
• Perpetuates stereotypes
• Excludes someone
• Creates defensiveness
• Is used to discharge hostile, cynical or resentful feelings
• Is used during a deeply distressing time (death of a loved one, during severe depression)

Humor has many benefits that can strengthen and maintain healthy family relationships. Research has found a sense of humor to be one of the characteristics in resilient individuals and families. Families who have a sense of humor are more likely to feel good about themselves. It gives families perspective and a sense of power. Having a sense of humor also helps families cope with life's stressors and crises.

Skills in humor can be developed if you are willing to become more playful. Surround yourself with humor you enjoy, begin telling a few jokes or funny stories, look for humor in everyday situations, laugh more often and more heartily, laugh at yourself, and look for the light side of stressful situations.

Sources: "Building Family Strengths: Humor," Clemson Extension, 2000. "Looking on the Funny Side," University of Illinois Extension, 2003.

- Diane G. Ryals, family life educator

Since we celebrate birthdays, anniversaries, and other monthly holidays, why not celebrate National Clutter Awareness Week? Celebrated the fourth week of March, clutter awareness week signals the beginning of spring and spring cleaning! Look at this week as a fresh start, a way to clean out the old and simplify your space and surroundings.

Clearing the clutter means being willing to part with "your stuff" by throwing it away, donating, recycling or selling. It can often be hard to let go of items because of the sentimental attachment to an item. Remember, it is the memory attached to the item, not the item itself many times that you do not want to part with.

If you need a little motivation to get started, here a few strategies to help you start clearing the clutter:

• Get four large containers and label them garbage, donate, recycle and/or sell. In addition, use a laundry basket for those items that truly need to find their home. (Items that need to be put away).
• Pick your space. The space should be small, so you feel a sense of accomplishment and are motivated to continue working. Examples include a kitchen drawer or a closet. Don't try to clean the entire attic or basement in one day–that is sure to zap the motivation out of you!
• Set a timer for 30 minutes. A kitchen timer or stop watch works great. Touch each item once and make a decision. If time allows, sort your laundry basket. When the timer goes off, move to another area.
• Have a buddy. A friend can help you see past the sentimental attachment and talk you through if you really need an item.
• Be realistic about broken items. If you are not going to fix it or have it fixed, get rid of it.

Use the clutter emergency questions below to help you make a decision:

• How long has it been since I used it?
• Do I like it? Does it fit? Does it work? Is it broken?
• Do I have more than one of these? How many do I need? If I keep it, what will I get rid of to make room for it? Can I locate the information somewhere else if I need it?

Hopefully, these strategies provide you motivation to embrace National Clutter Awareness Week and get started clearing your clutter today!

To view more information on clearing out the clutter, visit University of Illinois Extension's website www.urbanext.uiuc.edu/clutter.

Source: Chan, Karen. "Finding Sanity in Today's World: DeCluttering Your Life," University of Illinois Extension, 2007.

- Jennifer Hunt ,consumer and family economics educator

Just as April showers bring May flowers, Kiss Your Mate Day, celebrated on April 28 brings a great excuse to shower your partner with kisses. Although everyday is a great day to kiss the one we love, and we certainly don't need a holiday to do so, holidays can give us a great reason to become more creative, humorous and "go the extra mile." Besides, celebrating our relationship can be a fun thing to do.

Kissing is an important way that couples rekindle feelings of romance and closeness. According to John Gottman, one of the foremost researchers on marriage today, the more positive connections couples make in a day, even short "five minute or less" connections, the more "money" they'll have in their joint emotional bank account and the richer their relationship will be. Kissing is certainly one way to make a connection. If you currently have let the daily hassles of life quench your passionate side, then make this day a fun way to rekindle your relationship.

Consider these celebration ideas:

Start the morning with a kiss. Before you jump out of bed, begin the day with a kiss, followed by a back rub or hug.

Leave a lipstick print on the mirror they use in the bathroom or in their car.

Say goodbye with a kiss. Before you leave for work, make sure you part with a kiss. If this is a daily tradition already for the two of you, change it in some way–twirl her around or swoop her off her feet. Hold him in your arms or kiss him again and again.

Send a love note with your mate and seal it with a kiss sticker or print. Do they take a brief case or a lunch box? Slip it inside without their knowledge as a nice surprise when it is opened.

If they take their lunch, throw chocolate kisses on top of the food. Or meet them for a lunch date.

Send kisses via e-mail. Including clip art of a kiss, lip prints or an old photo of the two of you; signing with x's and o's; and an e-card with a kiss are all ways to communicate your kisses via e-mail. You can also make a special announcement of Kiss Your Mate Day if you have never celebrated it before. This is especially nice when your partner is traveling or you are in a long distant relationship.

Call your mate and blow a goodbye kiss or leave kisses on the answering machine.

Send a text message with lots of x's and o's.

Reunite with a kiss. When you return from work, greet your mate with a kiss that is more than a friendly peck.

Say a toast to your relationship during your dinner meal and seal it with a kiss. If your children are still at home, be sure to include them in the toast.

Put some music on as you dance together or discuss your day. End each song with a kiss.

Watch a favorite movie together such as Ground Hog Day. Kiss each time the characters do.

Read a poem about kissing. April 28 is also Great Poetry Reading Day, so before or after you kiss your mate, be sure to share some poetry. If you have children, don't forget to read Dr. Seuss or other rhyming books to them.

End your day with a kiss. Before you say goodnight make sure you connect with a kiss.

Taking time to strengthen your couple relationship has been found to be one of the most rewarding goals of life. It has also been associated with benefits for our children. So have fun planning ways to kiss your mate. While candy or flowers are not required,...they may result in receiving additional kisses.

- Patti Faughn, family life educator

Bicycling is a great way to get children, adults and families to exercise. But each year, thousands of children are seriously injured from bicycle falls and crashes that could have been prevented. May is National Bicycle Safety month–a good time for all bicycle owners, young and old, to review their safety habits and the bicycle traffic laws that may help prevent accidents.

"Road rash" and broken bones are painful, but head injuries can cause permanent brain damage. Seventy-five percent of all bicycle related injuries and deaths are caused by accidents which involve the head. One important safety habit is to wear a bicycle safety helmet. Nobody expects to have an accident, but it is essential to have head protection in case you are involved in one.

Below is information from the Illinois Bicycle Driver's Guide which can help you select a safe helmet. A good bicycle helmet must absorb energy from an extreme impact.

• First, it must be a hard full-cover shell to be able to spread the impact's energy, lessening its effect.
• Second, a good helmet must have a liner made of stiff, non-springy foam to absorb shock.
• Third, the helmet must stay on your head. You need a strong strap and a good fastener. Children's helmets adjust to growing heads. All helmets should fit comfortably and not move around on the head.

There are standards that rate the best helmet performance. When you buy one, make sure that the helmet has passed the Snell Memorial Foundation Standard or ANSI (American National Standards Institute) standards. These non-profit foundations conduct helmet research. Their sticker inside the helmet guarantees the helmet is the quality you need to protect you.

If you aren't convinced you should wear a helmet just to prevent head injuries, consider the following reasons:

• Visibility. You're easier to see with a big white or yellow headpiece on, especially at dusk, in rain or fog, or after dark.. Helmets with reflective trim are even more visible.
• Emergency data. If you have a medical emergency condition, you can put information on tape inside the brim of your helmet. It will be easy to find in case of an emergency.
• Climate control and protection. A helmet will keep the sun off your head so that your head will stay cooler in hot weather. The extra insulation of a helmet will keep your head warmer in cold weather. A helmet will also keep your head dry in rain and snow.
• Image. When you wear a helmet, motorists will expect you to ride correctly, since you will look like you have the brains you are protecting.

Websites to visit for more information:

• www.4-h.uiuc.edu/projects/onlineref.html#bicycles
• http://www.cyberdriveillinois.com/publications/pdf_publications/dsd_a1434.pdf(IL Bicycle Rules of the Road)
• http://helmets.org (Bicycle Helmet Safety Institute)
• www.smf.org (Snell Memorial Foundation) Helmet Safety Standards

Other bicycle safety tips:

• Always ride your bicycle in the same direction as other traffic. Stay close to the right edge of the roadway, except when passing or making a left turn.
• A bicycle should only be used to carry the number of people it was designed and equipped for. If a bicycle has only one seat, only one person can safely ride on that bike.
• Check to see if a bicycle is the correct size for the rider. The seat and handlebars may be adjusted to make the ride more comfortable. A bicycle that is too small or too large may be unsafe.
• When riding bicycles on the street, do not ride more than two abreast, except on paths or parts of roadways set aside for bicycle use.
• Always keep both hands on the handlebars, except when signaling. Use a carrier or basket to carry packages.
• Besides a helmet, wear light-colored clothing at dusk or night. A reflector or reflective tape will help make your bike more visible at night, but should be used in addition to the head and tail lights.
• Always slow down and use caution at intersections and railroad crossings. Be aware of traffic behind you, as well as in front of you.
• Watch for people getting in and out of parked cars and for cars pulling into traffic.
• When riding a bicycle never hold on to a moving vehicle or in any way attach the bicycle to the vehicle.

- Judy Taylor, youth development educator

Every year, various organizations promote their flowers and vegetables, all with the intent of getting gardeners to plant them. Fortunately, the vast majority are excellent specimens for the gardens. Many are low maintenance.

The Perennial Plant Association's Plant of the Year is "Rozanne" geranium, a true perennial geranium that starts blooming in central Illinois aro und Mother's Day and goes until frost. (Add a week or two the further north you are, and subtract a couple of weeks if you live in the southern part of the state.)

"Rozanne" has quarter-size, blue flowers on a plant with finely lobed leaves. In full sun, the leaves will have a bronze cast and pattern, and flowering will be reduced. Afternoon shade is ideal for the plant if possible. Like most true geraniums, the plants appreciate a pruning in the middle of summer. Around August 1, gather the stems up, and cut each back by half. This will stimulate new growth and maintain a dense plant for the rest of the summer. Give the plants water and fertilizer, and they'll respond favorably. If you're looking for a companion plant with some of your more sun-loving hostas, "Rozanne" is perfect.

The All America Selection committee awarded three winners for 2008. Two of them are flowers; one is a vegetable. The annuals are Osteospermum "Asti White," sometimes called Cape Daisy, and "Skippy XL Plum-Gold" Viola, which is a long name for a plant. You'll probably see it listed as Skippy XL this year. Both of these annuals prefer cooler conditions. You may want to plant the viola early this spring or early in the fall so it can enjoy the cooler temperatures.

Osteospermum "Asti White" also likes cooler conditions, but can adapt to summer's heat. You'll notice a few scattered blooms between June and August, but the plant will come back into full glory in September and October.

The vegetable winner is Hansel eggplant, producing clusters of narrow eggplants about 3 to 10 inches long. Its size is perfect for containers or to tuck among flowers. Since the National Garden Bureau (NGB) has proclaimed 2008 as the Year of the Eggplant, you can recognize two different groups by planting one plant.

Rudbeckias are the Flower of the Year according to the NGB. "Indian Summer" is one of the best summer annuals that may come back next year depending on the winter. Black-eyed Susans are other Rudbeckias that can tolerate summer's heat and dry conditions, whether in the ground or in containers. On top of that, Rudbeckias attract butterflies to the yard.

The 2008 Herb of the Year is Calendula, often grown as an annual flower, but like nasturtiums, can be picked and used in all sort of cooking. Calendulas are also one of the recommended fresh garden flowers suitable for eating. Most are a rich, golden yellow, though there are pale types and even pink colored flowers. Whatever form you use, make sure you wash the flowers thoroughly before using in salads, soups, teas or other dishes.

Visit the following websites for more information on the

2008 Plants of the Year:

• www.perennialplant.org
• www.all-americaselections.org
• www.ngb.org
• www.herbsociety.org

- David Robson, horticulture educator

In this political season we are deluged with references to family values from nearly every candidate for public office. This begs the question–"What are family values?"In a country as diverse as the United States where the structure of families has been gradually shifting from the traditional married-couple family (currently fewer than one-half of households) to a family structure dominated by other living arrangements, one has to wonder if there are shared ideas of what constitutes family values.

A Gallup Poll (www.gallup.com) completed in December 2007 asked Americans to explain family values in their own words and to identify how important those values are in the selection of a presidential candidate. Seventy-five percent said that family values are an important factor in making a decision; one-third said it was "extremely important." The more interesting finding occurred when respondents were asked to explain in their own words what family values meant in the context of a political campaign. Nearly one third, simply restated the question, family values means "strong families."The second most common response (12 percent) indicated the cynicism many have for the political process by identifying this as a "phony issue."The only other issues that received at least a 10 percent response rate were: health care (11 percent), morality (10 percent), and abortion (10 percent), education was next at 7 percent.

There may be a couple of alternative interpretations of the survey results. One is that the diversity of families and the issues they confront are so dissimilar that there are few themes. Another is that the candidates are doing a very poor job of communicating an agenda for strengthening families. Either way it seems we are left with an unanswered question that deserves greater attention not only from political leadership, but voters. Both need to define "family values," and voters also need to review voting records of all candidates.

- Pat Curry, community and economic development educator

As spring progresses into summer, many families will take trips to recreational areas. Popular areas may have thousands, if not millions of visitors during the year. Other sites may only have a few visitors. In either case, it is very important that all recreational areas be kept as pristine as possible, so they can continue to be used for enjoyment by others. Trail and campsite deterioration, litter, water pollution and ecosystem degradation are just a few of the problems that recreation managers must contend with during the camping season.

There are several common-sense things that visitors should remember when using any recreational area. These include planning the trip, using durable paths, properly disposing of waste, not destroying plants or wildlife habitat, minimizing campfire impacts and respecting other visitors.

When planning for a recreational trip, know the regulations for the site and what is expected of visitors. Try to avoid high-use times. Pack food to minimize waste. Bring containers to bring waste out of the area. Bring the proper gear and plan for emergencies.

Make sure to stay on established trails, and stay at established campsites. Do not go off trail just because it is muddy–you will trample additional areas and increase the potential for erosion. Protect water areas by camping at least 200 feet from lakes and streams. Use established boat docks and ramps for watercraft. Keep campsites small.

For waste disposal, remember the adage "Pack it in, pack it out." Do not leave behind any trash or leftover food, unless there are proper disposal areas at the site. Use restroom facilities if available–yes, they may not smell the best, but they are designed to minimize pollution problems. If restroom facilities are not available, deposit human waste into a dug "cathole"–a hole dug 6 to 8 inches deep and at least 200 feet from water, camps and trails. Cover and disguise the cathole when finished. Pack out all plastic products.

Where campfires are permitted, use established fire ring pans, or mound fires. Keep fires small, and use only small pieces of wood that will burn to ash completely. Be aware of local environmental conditions such as wind, dryness of surrounding vegetation and availability of wood to determine if the site is a good place to have a fire.

Respect wildlife. When observing wildlife, do so from a distance. Use established observation areas where they are provided. Do not try to feed any animals, and make sure they cannot get into food supplies. If you have pets, do not allow them to run loose. Most national parks have restrictions concerning pets; so again, it is wise to know the regulations before arriving.

Leave rocks, plants and other natural objects as you find them. Although collection of materials is permitted in some public areas, a permit is usually required. Most national parks do not allow this. Avoid spreading non-native plants by cleaning shoes and camping gear after each trip. Do not release live bait at the site. Don't introduce new plants, fish or animals into an area in an attempt to "improve" the habitat.

Respect others enjoying the outdoors. Excessive noise or other disruptions degrades the experience for everyone. If you notice someone that is being disrespectful to the environment or other visitors, report the incidence to local authorities.

Doing all these things does not mean the outdoors is off limits–it's just a matter of following guidelines and using common sense.

For more information on managing recreational areas, visit the following websites:

• www.lnt.org (Leave no Trace–Center for Outdoor Ethics)
• www.fs.fed.us/recreation (United States Department of Agriculture Forest Service (USDA)

- Duane Friend, natural resources educator

As the new year started, many people made resolutions to eat healthier, exercise more and lose weight. But if you are like a lot of folks, many of those goals have gone by the wayside already.

But it's never too late to start working on living better. Let's review a few recommendations from the U. S. Department of Agriculture (USDA) for achieving a healthy lifestyle.

Focus on Fruits. Let's eat a variety of fruits–fresh frozen, canned or dried rather than fruit juices for most of your fruit choices.

Vary Your Veggies. Eat more dark green (spinach, kale, collard, greens) and orange vegetables (sweet potatoes, carrots), beans and peas.

Get Your Calcium-rich Foods. Drink 3 cups of low-fat or fat free milk–or an equivalent amount of low-fat yogurt or low-fat cheese every day. Note: 1 1/2 ounces of cheese equals 1 cup of milk for calcium.

Make Half of Your Grains Whole. Eat at least 3 ounces (1/2 cup oatmeal + 1 slice of whole wheat bread + 1/2 cup brown rice) of whole grain cereals, breads, crackers, pasta or brown rice every day.

Go Lean with Protein. Choose lean meats and poultry (remove skin). Bake, broil or grill it. Eat more fish, beans, peas, nuts and seeds.

Know the Limits on Fats, Salt and Sugars. Read the Nutrition Facts Labels on food. Look for foods low in saturated fats and trans fats. Choose and prepare foods and beverages with little salt (sodium) and/or added sugars. USDA recommends no more than 35 percent of your calories should come from fat. Sodium intake should be limited to 2300 milligrams per day.

Find Your Balance between Food and Physical Activity. Regular physical activity is important for your health. It can also help control body weight. Be active at least 30 minutes for most days of the week.

For more information about healthy eating and lifestyles visit USDA's MyPyramid website at www.mypyramid.gov.

- Jananne Finck, nutrition and wellness educator

2 lbs. frozen hashed brown potatoes, thawed
1/4 cup chopped onion
1 teaspoon pepper
8 oz reduced fat Cheddar cheese, shredded
8 oz lite dairy sour cream
1 can cream of chicken soup (99% fat free)
1/2 cup crushed bran cereal

Spray a 13x9x2-inch baking pan with nonstick spray coating. Add thawed potatoes, onion and pepper. Combine cheese, sour cream and soup; stir into potato mixture. Sprinkle crushed cereal over the top. Bake, covered at 350 F for 50 minutes. Yield: 12 servings.

Approximate nutritional value per serving: 166 calories, 6 gram fat, 29% calories from fat, 18 mg cholesterol