Sample Articles From The Fund Raising Program For Catholic Schools Website

158 Pages·2015·1.23 MB·English

Lifelong Learning
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FINANCIAL PLANNING STRATEGY FOR
CATHOLIC SCHOOLS

SAMPLE ARTICLES

TOGETHER WE CAN!
Sample Articles From The Fund Raising Program For
Catholic Schools Website

Table of Contents

GETTING BACK ON TRACK: A 3-DAY PLAN TO SHAPE UP YOUR DIET AFTER THE HOLIDAYS
........................................................................................................................................................................ 3
30-MINUTE SKILLET DINNERS ................................................................................................................ 9
ACCIDENT PREVENTION AND SAFETY PRECAUTIONS ...................................................................12
IMPROVE AGING SKIN WITH WRINKLE CREAMS .............................................................................12
WHEN AIDS TAKES A LIFE ......................................................................................................................14
PERSONALITY CHARACTERISTICS OF ADOLESCENTS WITH ALCOHOLIC PARENTS .............16
ADAPTOGENS: ALL-PURPOSE HERBS ..................................................................................................22
THE CUTTING EDGE OF ALTERNATIVE CANCER THERAPIES: LEADING CANCER DOCTORS
DESCRIBE THEIR PROTOCOLS ...............................................................................................................28
ANCIENT HERBAL COSMETIC FORMULAS WORKED WONDERS FOR CLEOPATRA - HOW
ABOUT YOU? AGE-OLD RECIPES HELP YOU PUT A NEW, NATURAL FACE ON BEAUTY .......31
WHEN YOUR CHILD NEEDS ANTIBIOTICS ..........................................................................................33
BEYOND GRIEF: A GUIDE TO RECONCILING LIFE AFTER LOSS ....................................................38
TAKING ADVANTAGE OF THE BODY'S HEALING POWER ..............................................................44
PERFECT ROAST GOOSE ..........................................................................................................................50
COMMUNICATING WITH CHILDREN ....................................................................................................51
THE WONDER OF COOKIES ....................................................................................................................53
DOCTOR-PATIENT COMMUNICATION .................................................................................................55
THE EFFECTS OF STRESS ON HEALTH .................................................................................................56
EXERCISE REDUCES HEART DISEASE RISK .......................................................................................59
POSTINFECTIOUS FATIGUE: PROSPECTIVE COHORT STUDY IN PRIMARY CARE ....................59
GARLIC: FANTASTIC HEALTH AID .......................................................................................................69
HOW TO GROW A MEDICINAL HERB GARDEN ..................................................................................73
GOOD MARRIAGES MAKE HAPPY CHILDREN ...................................................................................77
CULTIVATE HEALTH WITH HERBS.......................................................................................................82
HAVE YOU CONSIDERED HERB SCHOOL? ..........................................................................................96
GROW FRESH HERBS ALL WINTER LONG: A GUIDE TO INDOOR CONTAINER GARDENING
.....................................................................................................................................................................102
CREATIVE HEALTHFUL HOLIDAY GIFT IDEAS ...............................................................................105
MAINTAINING EQUILIBRIUM ..............................................................................................................108
INTIMACY: THE ART OF WORKING OUT YOUR RELATIONSHIPS ...............................................110
LET US NOW PRAISE ORDINARY PLEASURES: KEYS TO HAPPINESS ........................................121
WHAT MAKES MARRIAGE WORK? .....................................................................................................122
"DO WE HAVE TO?" YES! BECAUSE SOMETIMES MOTHER REALLY DOES KNOW BEST ......127
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MAKE-OVER MAGIC: YOUR FAVORITE RECIPES MADE LIGHTER .............................................129
FROM PARTNERS TO PARENTS ...........................................................................................................137
HOW TO NURTURE A POWERFUL, PASSIONATE AND ENDURING RELATIONSHIP ................142
PRENUPTIAL AGREEMENTS MAKE HAPPIER MARRIAGES. .........................................................146
TALKING WITH YOUR DOCTOR: COMMON PROBLEMS, ...............................................................148
UNCOMMON SOLUTIONS: COMMUNICATING EFFECTIVELY ......................................................148
WITH YOUR DOCTOR .............................................................................................................................148
INTIMACY: WHO HAS IT, AND WHY? .................................................................................................150
RECIPE MAKEOVERS .............................................................................................................................153
SUBTLE ABUSE: HOW COUPLES GET INTO TROUBLE ...................................................................154

GETTING BACK ON TRACK: A 3-DAY PLAN TO SHAPE UP YOUR DIET
AFTER THE HOLIDAYS
by Susan Witz and Alex Panozzi

The winter holiday season is usually a tale of two states: the state of overeating
and the state of undereating. Either you're indulging in chips and dip at a party and
baking five types of cookies at home, or you're skipping meals to make time for
everything from decorating the house to making and shopping for gifts.
Now that January is here, it's time to start some good eating habits. Here's a three-
day plan that helps you start the New Year by eating right. It contains daily menus that
incorporate great-tasting, low-fat dishes, most of which are easily found in vegetarian
cookbooks. Look for recipes with nutritional analyses, and choose ones that go light on
fat. To whet your appetite, we've included some good, staple recipes (marked with an
asterisk). You can continue eating this way every day by adapting these menu ideas to
include your favorite foods.
Breakfast
4 oz. orange juice
1 Heartland Muffin*
1 Tbs. fruit spread
8 oz. skim milk (or 6 oz. soymilk)
Lunch
1 Pita Pocket with Hummus*
1 cup raw vegetables
1 pear
No-calorie beverage
Snack
3 cups air-popped popcorn
Dinner
6 oz. vegetable juice
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1 serving Hearty Vegetarian Stew with Burgundy Sauce*
1/2 cup couscous
1 cup steamed broccoli
1 serving Apple Strudel with Cinnamon Sauce*
No-calorie beverage
Total Calories for Day 1:1,489
Heartland Muffins
1 1/4 cups whole-wheat flour
1/2 cup oat bran
1/2 cup wheat bran
2 tsp. baking powder
1 Tbs. vegetable oil
1/4 cup honey
1 whole egg or two egg whites, beaten
2/3 cup skim milk or soymilk
1/2 cup unsweetened applesauce
1/2 tsp. vanilla extract
2 medium, very ripe bananas, mashed or pureed
Preheat oven to 350 degrees and lightly grease muffin tins. Sift together dry ingredients.
Set aside.
Cream oil and honey. Whisk in eggs, milk, applesauce and vanilla. Stir together
dry ingredients and wet ingredients until just moist, leaving some lumps. Gently fold
bananas into batter. Immediately spoon batter into muffin tins and place in oven. Bake
for 20 to 30 minutes until just beginning to brown. Serve warm.
Makes 12 muffins. Variations:
Instead of bananas, substitute the following: 2 cups blueberries, or I cup chopped
cranberries and 3 tablespoons granulated sugar cane juice.
Per muffin; 1 20 cal.; 3g prot.; 2g fat; 23g carb.; 18mg chol.; 71 mg sod.
Pita Pockets with Hummus
2 cloves garlic, minced
1/2 cup finely chopped green onions (tops and bottoms)
2 tsp. vegetable oil
cup chopped green bell pepper
3 Tbs. chopped fresh parsley
1 Tbs. sesame seeds
tsp. dried oregano
tsp. dried m int
1 15-oz. can garbanzo beans, rinsed and drained
Dash salt (optional)
Dash hot pepper sauce optional)
2 whole-wheat pita pockets, halved to make 4 pockets
2 small tomatoes, cut into 4 slices each
1 small onion, sliced
4 leaves romaine or other lettuce
1 cup alfalfa or other sprouts
1 cup shredded low-fat monterey
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jack or soy cheese (optional)
Saute garlic and green onions in oil over medium heat until onions are
transparent. Add pepper, parsley and sesame seeds. Cook until pepper is soft. Add
oregano and mint and saute I minute more. Put vegetable mixture and garbanzo beans in
food processor and process until smooth. Add salt and hot pepper sauce if desired.
Stuff mixture into pita pockets. Garnish with tomatoes, onion, lettuce, sprouts and
cheese if desired. Serves 4.
Per serving: 276 cal.; 13g prot.; 7g fat; 42g carb.; 0 chol.; 220mg sod.
Hearty Vegetarian Stew with Burgundy Sauce
This stew is so substantial that you need only serve it with bread. It's also good over
whole grains.
Burgundy Sauce:
1 1/2 tsp. extra-virgin olive oil
3/4 cup chopped onions
1 medium carrot, chopped
3/4 cup chopped celery
cup chopped leeks
2 cloves garlic, chopped
1/3 cup tomato paste
1 large bay leaf
1/2 tsp. dried thyme
1/2 tsp. dried basil
2 2/3 cups burgundy wine
5 1/3 cups vegetable stock
6 peppercorns, cracked
7 Tbs. whole-wheat or unbleached white flour
1 Tbs. vegetarian worcestershire sauce
Stew:
2 Tbs. extra-virgin olive oil
2 cups sliced onions
6 medium carrots, peeled and cut into chunks
4 parsnips, peeled and cut into chunks
2 large cloves garlic, pressed
5 cups quartered mushrooms
2 medium red potatoes, cut into large chunks
1 cup peeled and diced turnips
1 1/4 cups chopped green peppers
4 cups vegetable stock
1 Tbs. dried sage
10 oz. seitan
1 cup frozen peas
Freshly ground black pepper to taste Pinch salt (optional)
Chopped parsley for garnish
Burgundy Sauce: In a soup pot, heat oil over medium heat. Add onions, carrot,
celery, leeks and garlic. Cook, stirring frequently, until soft. Add tomato paste, bay leaf
and herbs. Stir to coat. Cook gently, stirring, until tomato paste begins to brown.
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Stir in wine. Add stock and peppercorns. Bring to a rapid boil and cook for 20 to
30 minutes, until reduced to approximately 4 cups. Strain.
Dissolve flour in worcestershire sauce and a small amount of water or stock.
Whisk flour mixture into sauce. Simmer for 15 minutes, until thickened. Set aside.
Stew: Heat oil in large, heavy pot. Saute onions, carrots and parsnips over
medium-high heat until hey begin to brown; stir frequently. Add garlic, mushrooms,
potatoes, turnips and peppers. Stir and cover. Cook 5 minutes, stirring periodically. Add
stock, scraping bottom of pan with wooden spatula to remove any brownings. Add sage
and seitan.
Stir in Burgundy Sauce and simmer about 30 minutes. Add peas. Turn off heat and allow
stew to sit 5 minutes before serving. Add desired seasonings and garnish. Serves 10.
Per serving: 264 cal.; 10g prot.; 6g fat; 35g carb.; 0 chol.; 208mg sod.
Apple Strudel with Cinnamon Sauce
Strudel:
8 medium granny smith apples, peeled, cored and sliced
cup raisins
2 Tbs. granulated sugar cane juice or honey
Cinnamon and nutmeg to taste
6 sheets phyllo dough, partially thawed and covered with a damp, clean
towel to retain moisture
Cholesterol-free vegetable oil spray (optional)
Cinnamon Sauce:
2 cups apple cider
4 tsp. arrowroot or cornstarch
Cinnamon and nutmeg to taste
Strudel: Preheat oven to 400 degrees. Mix sliced apples and raisins with sweetener;
sprinkle with cinnamon and nutmeg. Lay 1 sheet of phyllo on a greased cookie sheet.
Spray phyllo with vegetable oil spray or a mist of water. Lay another sheet of phyllo on
top of the first one, spray with oil or water and place a third sheet on top.
Place half of apple mixture on phyllo and roll up lengthwise, turning in the ends
to enclose filling. Cut 1/4 of the way through the roll to make 7 servings. Repeat
procedure with the other 3 sheets of phyllo and the remaining apple mixture. Bake 15 to
20 minutes, until lightly browned.
Sauce: Combine all ingredients in a small saucepan. Whisk thoroughly.
Heat to a boil, stirring constantly.
To Serve: Separate strudel slices with a sharp knife. Top with warm sauce. Serves 14.
Per serving with 2 tablespoons sauce: 105 cal.; 1g prot.; 0.2g fat; 24g carb.; 0 chol.; 38mg
sod.
Breakfast
1/2 grapefruit
3/4 cup oatmeal with 2 Tbs. raisins
8 oz. skim milk (or 6 oz. soymilk)
Lunch
1 serving Split Pea Stew with Chunky Vegetables**
1/2 cup leftover couscous 2 crackers
2 tangerines No-calorie beverage
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Snack
1 large rice cake
2 Tbs. Peanut-Ricotta Spread*
Dinner
Tossed salad with 2 Tbs. no-fat Italian dressing 1 serving Low-fat
Fettucini Alfredo*
1 bread stick
1 cup fresh pineapple chunks No-calorie beverage
Total Calories for Day 2: 1,159
Peanut-Ricotta Spread
This spread will stay fresh until the expiration date on the ricotta cheese.
1 15-oz. carton low-fat or nonfat ricotta cheese cup peanut butter
1 Tbs. honey
1/4 tsp. almond extract
1/4 tsp. vanilia extract
1/4 tsp. cinnamon
Combine all ingredients in a food processor or blender. Blend until smooth. Store spread
in the refrigerator. Makes 2 cups. L Variation: This spread also makes a good frosting.
Per 2-tablespoon serving: 70 cal.; 5g prot.; 4g fat; 4g carb.; 10mg chol.; 57mg sod.
Low-fat Fettucini Alfredo
This version is much lighter than the original classic, but it loses none of the rich
character.
12 oz. dry fettucini, preferably whole wheat
2 cups evaporated skim milk or low-fat soymilk (or cups powdered
skim milk mixed with cups water)
4 cloves garlic, minced or pressed
6 Tbs. grated parmesan cheese
cup chopped fresh parsley
Freshly ground black pepper to taste
2 cups chopped and steamed vegetables of choice. carrots, green beans,
zucchini, onions, broccoli or peas
Cook pasta according to package directions. Drain. Place pasta in a large nonstick
saute pan along with milk and garlic. Bring to a simmer, stirring frequently. Add cheese.
Continue cooking until cheese melts and sauce thickens. Stir in parsley and black pepper.
Add steamed vegetables and toss gently. Serves 4. L Variations:
Flavor the milk with 1 teaspoon curry powder; proceed with recipe.
Chill dish and serve as a cold pasta salad.
Add a splash of wine to the sauce before heating.
Per serving: 179 cal.; 15g prot.; 4g fat; 23g carb.; 11 mg chol.; 320mg sod.
KEY TO RECIPE CODES
OL Ovo-lacto: contains dairy products and eggs. L Lacto: contains dairy products. v
Vegan: contains neither dairy products nor eggs (may contain honey).
Breakfast
2 stewed prunes
1 whole-wheat bagel
1 tsp. margarine
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8 oz. skim milk (or 6 oz. soymilk)
Lunch
1 serving Mexican Tofu Salad* with Mock Sour Cream*
1 large apple
No-calorie beverage
Snack
I Heartland Muffin*
Dinner
8 oz. won ton soup
1 serving Vegetarian Chop Suey*
1 serving Banana Ice Dream* with Chocolate Sauce*
No-calorie beverage
Total Calories for Day 3: 1,270
Mexican Tofu Salad
4 corn tortillas
1 lb. finn tofu, drained and crumbled
1 Tbs. chili powder
1 tsp. ground cumin
1 Tbs. ground coriander
tsp. salt (optional)
2 tsp. corn oil or other vegetable oil
6 cups shredded romaine lettuce
4 medium tomatoes, quartered
1/2 cup shredded low-fat monterey jack or soy cheese (optional)
4 Tbs. Mock Sour Cream (see recipe) (optional)
Preheat oven to 350 degrees. Place tortillas on a dry cookie sheet and bake in
oven until crisp, about 15 minutes. Crumble into small pieces and set aside.
Mix together tofu, chili powder, cumin, coriander and salt if desired; saute in oil
for about 5 minutes or until mixture is dry. Remove from heat; cover to keep warm.
Arrange lettuce on four plates and sprinkle with roasted, crumbled tortilla ps.
Cover with warm tofu mixture. Add tomato wedges. If desired, garnish with cheese and
Mock Sour Cream. Serves 4. L/V
Per serving: 201 cal.; 12g prot.; 8g fat; 23g carb.; 0 chol.; 46mg sod.
Mock Sour Cream
This recipe is also perfect as a low-fat topping for a baked potato or a bowl of chili.
1/2 cup low-fat or nonfat yogurt
2 tsp. lemon juice
Dash salt
Mix together all ingredients. Store in refrigerator. Makes 1/2 cup. L Per tablespoon: 9
cal.; 0.8g prot.; 0.3g fat; 1 g carb.; 1 mg chol.; 44mg sod.
Vegetarian Chop Suey
If you're short on time, use a packaged frozen vegetable medley for some of the fresh
vegetables.
2/3 cup chopped onions
3 cloves garlic, minced
2 tsp. freshly grated ginger root
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1 Tbs. toasted sesame oil
1/2 cup diagonally cut carrots
1/2 cup diagonally cut celery
2/3 cup sliced mushrooms
1 cup sliced bell peppers
2/3 cup coarsely shredded red cabbage
2 cups diagonally cut zucchini
2/3 cup mung bean sprouts
2/3 cup sliced green beans
2/3 cup pea pods
2/3 cup bamboo shoots
2/3 cups sliced water chestnuts
1 cup sliced tomatoes
1 cup water
2 Tbs. low-sodium soy sauce
3 Tbs. arrowroot or cornstarch
3 cups cooked brown rice
Saute onions, garlic and ginger root in oil. Add carrots and celery, and saute for 5
minutes. Add mushrooms, peppers, cabbage and zucchini, and saute 3 minutes more. Add
bean sprouts, green beans, pea pods, bamboo shoots, water chestnuts and tomatoes, and
saute 3 minutes more. Stir together water, soy sauce, and arrowroot or cornstarch; pour
into vegetable mixture. Cook until the sauce is thickened and all vegetables are tender-
crisp. Serve over rice. Serves 4.
Per serving: 329 cal.; 9g prot.; 5g fat; 63g carb.; 0 chol.; 158mg sod.

30-MINUTE SKILLET DINNERS
by Marla Edelstein

Give yourself a break! When you're looking for a really easy way to get dinner on the table,
try one of our all-in-one-skillet dinners. To make things even speedier, we incorporate convenience
foods, then add fast, fresh-tasting touches like herbs, garlic, and lemon juice. These tasty
combinations of protein, starch, and vegetables provide a balanced meal without the bother of having
to prepare three separate dishes. Another added bonus: These one-pan meals are a snap to clean up.
Spanish-style Chicken
Cumin, a spice available in seed and in ground form, has recently gained in popularity.
Widely used in Spanish, Mexican, and Chinese cooking, it has a pungent, aromatic taste.
Preparation time: 10 minutes.
Cooking time: 16 minutes.
1 tablespoon butter or margarine 1 clove garlic, crushed in garlic press 4 boneless, skinless
chicken-breast halves (about 1lb.) 1/2 teaspoon ground cumin, divided 1/8 teaspoon pepper 2 1/2
cups water 1 package (4.4 ozs.) Spanish-flavored rice and sauce 1 cup frozen peas, partially thawed 1
cup frozen whole-kernel corn, partially thawed 2 green onions, sliced 1 tablespoon finely chopped
cilantro (fresh coriander) (optional) 4 slices tomato
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1. In 10" skillet melt butter over medium heat. Add garlic and cook about 30 seconds until
golden. Sprinkle chicken breasts with 1/4 teaspoon of the cumin and pepper. Cook 3 to 4 minutes
per side until cooked through and golden brown. Remove chicken from skillet and set aside.
2. Gradually add water to skillet. Stir in Spanish-flavored rice and sauce, peas, corn, green
onions, and remaining 1/4 teaspoon cumin. Bring to boil. Reduce heat and simmer 9 minutes, stirring
occasionally, or until rice is almost tender. Stir in cilantro, if desired. Put chicken breasts back into
skillet, and top each with a slice of tomato. Cover and cook 1 minute or until chicken is heated
through and rice is tender.
Yield: 4 servings.
Nutrition per serving: 332 calories; 33 grams protein; 5 grams fat; 38 grams carbohydrate;
658 milligrams sodium; 66 milligrams cholesterol.
Pork Lo Mein Pronto
Many supermarkets have a stir-fry section in the meat department where you can find pork,
along with chicken and beef, precut into strips. The different meats can also be alternated to vary the
taste of this dish.
Preparation time: 8 minutes.
Cooking time: 12 minutes.
1 tablespoon peanut or vegetable oil 3/4 lb. boneless pork, cut into strips 3 green onions,
thinly sliced 1 clove garlic, crushed in a garlic press 1/2 teaspoon freshly grated pared gingerroot (see
note) 2 packages (3 ozs. each) pork-flavor dry oriental noodle soup 2 1/2 cups water 1 red bell
pepper, cored, seeded, and sliced 1/4 lb. fresh snowpeas, trimmed, or 1 box (6 ozs.) frozen snowpeas,
thawed 1 can (14 ozs.) fancy mixed Chinese vegetables, drained
1. Heat in 10" skillet over medium-high heat. Add pork and cook 1 minute, stirring. Add
green onion,s garlic, and ginger and cook 1 to 2 minutes, stirring frequently, until pork is cooked
through. Remove pork mixture from skillet. Set aside.
2. Remove flavor packets from noodle packages. Add water, contents of flavor packets, and
noodles to skillet. Bring to boil, stirring twice. Reduce heat to medium, cover, and cook 4 to 5
minutes until noodles are tender. Add bell-pepper strips, snowpeas, Chinese vegetables, and pork.
Cook 2 to 3 minutes, stirring occasionally, until heated through.
Note: You can substitute 1/8 teaspoon groun ginger for fresh gingerroot.
Yield: 4 servings.
Nutrition per serving: 392 calories; 25 grams protein; 19 grams fat; 30 grams carbohydrate;
1,042 milligrams sodium; 51 milligrams cholesterol.
Golden Scallops and Rice
Scallops are great to use when you're in a hurry, because they cook quickly and there are no
shells to peel, as with shrimp.
Preparation time: 5 minutes.
Cooking time: 25 minutes.
1 envelope (1.3 ozs.) golden onion-soup mix 2 1/2 cups water 1 tablespoon butter or
margarine 1 cup uncooked converted white rice 1 package (10 ozs.) frozen asparagus spears, partially
thawed, cut into thirds 1 lb. bay scallops 1 jar (4 ozs.) pimiento pieces 2 green onions, sliced 1
tablespoon lemon juice
1. In medium bowl stir soup mix into water. Melt butter in 10" skillet over medium heat.
Stir in rice. Cook 1 minute or until slightly browned. Add soup. Bring to boil. Reduce heat to low,
cover, and simmer 18 minutes or until rice is almost tender and most to liquid is absorbed.
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