Hoboken Women's Association: How to Help Stop the Spread of Germs?

Sunday, October 11, 2009

How to Help Stop the Spread of Germs?

Photo By: James Gathany
This 2009 photograph captured a sneeze in progress, revealing the plume of salivary droplets as they are expelled in a large cone-shaped array from this man’s open mouth, thereby, dramatically illustrating the reason one needs to cover his/her mouth when coughing, or sneezing, in order to protect others from germ exposure.

How Germs Spread?
Illnesses like the flu (influenza) and colds are caused by viruses that infect the nose, throat, and lungs. The flu and colds usually spread from person to person when an infected person coughs or sneezes.

How to Help Stop the Spread of Germs?
Take care to:
- Cover your mouth and nose when you sneeze or cough
- Clean your hands often
- Avoid touching your eyes, nose or mouth
- Stay home when you are sick and check with a health care provider when needed
- Practice other good health habits.
CDC/ Brian Judd

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Recipe of the Day - Black Bean Quesadillas

Ingredients
Serves 4-6

1 14-ounce package of extra firm tofu
1 1-ounce package of taco seasoning, without MSG
2 tablespoons olive oil
1 15-ounce can of black beans, drained, well rinsed
1 cup vegetable broth
Non-stick cooking spray
8 (9-inch) corn or whole wheat soft tortillas
8 ounces of grated part-skim mozzarella

Preparation
Place the tofu a large colander inside the sink and set a heavy saucepot directly on top of the tofu. Allow to drain about 1 hour until the tofu has shrunk slightly in size and a lot of the moisture has trained off. Cut into 1-inch cubes and set aside.

Heat a large skillet over high heat. Add the oil and the tofu. Sprinkle taco seasoning over the tofu and reduce the heat to med-high.

Cook the tofu with the spices for 3-4 minutes, flipping occasionally with a spatula. Reduce the heat slightly if the spices begin to burn. Add the beans and the vegetable broth and simmer for 10 minutes or until the liquid reduces a sauce begins to form.

Preheat the oven to 400ºF. Cover a baking sheet with foil. Spray one side of half the tortillas with cooking spray and lay on the baking sheet. Divide cheese amongst the tortillas and spoon the tofu mixture over the cheese. Place the remaining tortillas on top and coat with cooking spray.

Bake in the oven for 10-15 minutes or until the tops are golden and the cheese has melted. Slice and serve immediately.

Per Serving (1/2 quesadilla):
113 calories, 5 g protein, 8 g carbohydrates, 6 g fat (0 g saturated), 0 mg cholesterol, 5 g fiber, 318 mg sodium.

Photo By: Jennifer Iserloh - Skinny Chef

Recipe of the Day - Grapefruit Bellini

Ingredients
This Bellini is rich in vitamin C with the addition of grapefruit juice. Nutmeg adds spicy sweetness to this peach-based drink.

Makes 2 bellinis

1/2 cup grapefruit juice
1/2 cup frozen peaches, thawed
2 tablespoons granulated sugar or honey
1/4 teaspoon nutmeg
Pinch of cinnamon
4 ounces champagne, prosecco or sparkling wine
2 thinly sliced grapefruit segments, for garnish

Preparation
In a blender or food processor, combine the grapefruit juice, peaches, agave syrup or honey, nutmeg, and cinnamon. Pulse until well blended. Pour 2 ounces of champagne into each glass. Add 2 1/2 ounces of the grapefruit mixture. Top the glass with the grapefruit segment.

Nutritional Information Per Serving (1 six-ounce glass):
144 calories, 0 g protein, 27g carbohydrates, 0 g fat (0 g saturated), 0 mg cholesterol, 0.5 g fiber, 8 mg sodium.
By: Skinny Chef

Recipe of the Day - Poached Pears

Makes 4 servings
Ingredients

4 firm, ripe pears, such as Bosc or Anjou, peeled, stem kept intact
2 cups dry white wine, such as Pinot Grigio
1 cup balsamic vinegar
1/2 cup brown sugar
4 star anise pods
4 cinnamon sticks
4 tablespoons soft goat cheese
4 tablespoons honey
1 teaspoon ground cinnamon
1 teaspoon vanilla
Preparation
Place the pears, wine, sugar, star anise and cinnamon in a medium saucepan. Bring the wine to a steady simmer and cover. Cook 15 to 20 minutes, until the pears are soft but not mushy. Turn the heat off and allow the pears to cool in their liquid until room temperature, about one hour.

With a melon baller, start at the bottom of the pear and scoop out the core and the seeds of each pear. With a small spatula or spoon, press one tablespoon each of the goat cheese. Set the pears bottom side down onto 4 small dessert plates. In a small bowl mix the honey, cinnamon, and vanilla. Drizzle the pears with the honey mixture and serve immediately.

Nutritional Information Per Serving (1 pear with filling and sauce):
249 calories, 5 g protein, 51 g carbohydrates, 6 g fat (4 g saturated), 3 mg cholesterol, 5g fiber, 111 mg sodium.
By: Skinny Chef

Recipe of the Day - Sweetheart Cupcakes

Ingredients

Makes 12 cup cakes

Ingredients

1 1/4 cups oat flour
3/4 cup sugar
1/4 cup non-fat, skim milk
1/2 cup grated carrot
1/4 cup grated beets
1/2 cup frozen or fresh raspberries
1/4 cup canola or vegetable oil
1 egg white
1 1/2 teaspoons baking soda
1 1/2 teaspoons baking powder
1/4 teaspoon salt

Icing:
8 ounces reduced-fat or non-fat cream cheese
1/2 cup powdered sugar
1/4 teaspoon almond extract
1/2 cup slivered almonds, toasted
1/8 teaspoon salt

Preparation

Preheat the oven to 350 °F. Line a 12-cup muffin pan with muffin papers. Prepare the icing. In a medium bowl beat cream cheese, sugar, extract, and salt until smooth. Set aside with almonds.

In a large bowl, beat sugar, milk, carrots, beets, raspberries, and oil. Mix in flour, soda, and salt. Fill each muffin liner half full with batter. Bake 20-25 minutes until the tops of the cupcakes are lightly browned and spring back to the touch. Turn the cupcakes out on a cooling rack. Once cooled, the muffins can be stored in an air-tight container at room temperature for up to two days, or frozen for up to one month.

By: Skinny Chef

Hoboken Women's Association

Sunday, October 11, 2009

How to Help Stop the Spread of Germs?

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