Germs are everywhere. They are so small you cannot see them. Germs get on your hands from things you touch and can make you sick.

The best defense against the germs that spread disease is clean hands. Most experts agree the single most effective practice to prevent the spread of germs is good hand washing. The United States Center for Disease control estimates 40% of food borne illness results from poor hand washing practices.

Some activities in particular expose us to germs or the opportunity to spread them. You can stop the spread of germs by washing your hands frequently and teaching your children good hand washing practices.

A. How To Wash Your Hands?

1. Use soap and warm running water.

2. Rub your hands vigorously for at least 20 seconds. Make lots of bubbles.

3. Wash all parts of your hands, including the palms, backs, wrists, between fingers and under fingernails.

4. Rinse well to remove all soap.

5. Dry hands well with a clean towel or paper towel.

B. When To Wash?

Always wash your hands

• When they are dirty.
• After using the toilet.
• After blowing or wiping your nose.
• Before eating.
• After eating.
• If you cough or sneeze into your hands.
• After playing with pets.
• After playing outdoors.

C. How Long Is 20 Seconds?

Sometimes it is hard to know if you have washed long enough. Just how long is 20 seconds?

On the average it takes about 20 seconds to sing the ABC Song, Happy Birthday Song twice or Row, Row, Row Your Boat Song twice. Practice singing one of these songs with your children.

Also it can be a good time to practice counting, simply count to 20.

University of Illinois Extension, Food For Thought

Sit on the floor. With legs stretched out straight in front of you, reach forward toward your toes. Point toes for 3 seconds, then flex toes back toward you for 3 seconds. Sit up straight, and repeat.

Do you or someone you know and care for have Diabetes? If you are interested in learning more about cooking for diabetics, U of I Extension's Shirley Camp will be offering a workshop series on Dinning with Diabetes.

Date - November 10, 17 & 24

Time - 5:30 p.m.

Cost - $45 for single; $60 a couple

Salsa Dip Serves 8

1 can (16 ounces) diced tomatoes

1/4 cup finely chopped green pepper

1 can (8 ounces) tomato sauce

1 teaspoon ground cumin

1/4 cup finely chopped onion Add other spices for flavor

1. Put all ingredients in a bowl and mix.

2. Serve with tortilla chips. Refrigerate leftover dip.

NUTRITION FACTS (per serving) - Calories 25 ~ fat 0 g ~ calories from fat 0 ~ sodium 200 mg ~

total carbohydrate 5 g ~ fiber 1 g

Fruit Dip Makes 2 cups

2 cups (16 ounces) light sour cream

1/4 cup fat-free milk

1 package (3.5 ounces) instant vanilla pudding mix

4 teaspoons lemon juice

1. In a bowl, whisk the sour cream, pudding mix, milk, and lemon juice until blended.

2. Serve with fruit. Refrigerate leftover dip.

NUTRITION FACTS (per 1/3 cup serving) - 160 calories ~ 5 g fat ~ cal from fat 50 ~ total

carbohydrate 27 g ~ sodium 255 mg ~ fiber 0 g