Capital Region | Capital Health | Winter 2019

Find your peace of mind Taking care of your mental wellness is just as important—if not more important—than your physical health. Perhaps you don’t know which way to turn due to stress, health concerns, relationship issues or parenting challenges. When these things become too much to handle, the mental health professionals at Capital Region Physicians–Center for Mental Wellness can help you move in the right direction. We offer confidential counseling and psychiatry services to patients from children (ages 4 and older) to older adults. We are here to help. Our mental health professionals crmc.org 7 Capital Region Physicians– Center for Mental Wellness 1432 Southwest Blvd., Jefferson City, MO 65109 Monday through Thursday, 8 a.m. to 5 p.m. Friday, 8 a.m. to 4:30 p.m. Call 573-632-5560 today to make your appointment. Online scheduling is available for established patients at crmc.org/ onlinescheduling o r new patients may request an appointment. Discussing the perceptions of others can provide the awareness to consider opportunities for work and family balance. 9. Organize your work better. Improving your delegation and time-management skills can buy time needed for family life. Learning how to put work down, say “no” and let go of workplace worries are skills that are learned through practice. 10. What the Center for Mental Wellness can do. Despite these suggestions, finding balance may be a lot easier said than done. The Center for Mental Wellness can help you find sources for defining priorities, acquiring assertiveness skills, making tough decisions or even identifying family goals that you want to pursue. This information is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider or EAP for advice about a personal concern or medical condition. Russ Carpenter, DO Deborah B. Krause, DO Nicole Borrenpohl, CNP Oven-baked salmon with snow peas Makes 4 servings. Ingredients 3 leeks (white parts only), finely chopped 2 carrots, peeled and cut into thin matchsticks 1 ⁄ 2 pound snow peas (fresh or frozen) 4 salmon fillets (4 ounces each) 2 teaspoons grated fresh ginger 2 tablespoons rice vinegar 3 teaspoons sesame oil, divided 1 bag baby spinach leaves (6 ounces) 1 tablespoon fresh lemon juice 1 lemon, cut into quarters (for garnish) Directions w w Preheat the oven to 450 degrees. w w Tear off 4 large sheets (18 by 12 inches) of heavy-duty aluminum foil, and lay each piece on your workspace. Divide the leeks, carrots and snow peas into 4 equal portions, and place a mixture of each onto each sheet of foil. w w Top each mound of vegetables with a piece of salmon. w w Sprinkle 1 ⁄ 2 teaspoon of ginger on each piece of fish, and drizzle each with 1 ⁄ 2 tablespoon of vinegar and 1 ⁄ 4 teaspoon of sesame oil. w w Fold the foil to form a packet around each piece of fish, leaving enough room for heat to circulate. Roll the edges to seal tightly. w w Place the packets on a cookie sheet and bake for 20 minutes or until the fish flakes easily with a fork. w w Meanwhile, place the spinach leaves in a microwave-safe bowl or platter. w w Drizzle the greens with fresh lemon juice and the remaining sesame oil. w w Heat the spinach in the microwave at high power for 3 minutes, checking every minute to make sure the spinach is tender but not overcooked. w w Divide the greens equally among 4 plates. w w When the salmon is cooked, open the packets carefully to allow the steam to escape. w w Empty each packet onto each of the beds of spinach. w w Garnish each plate with a lemon wedge and serve. Each serving provides an excellent source of vitamin A, vitamin C, folate, magnesium and potassium and is a good source of calcium and dietary fiber. Nutrition information Serving size: 1 ⁄ 4 recipe. Amount per serving: 256 calories, 7.8g total fat (1.2g saturated fat), 59mg cholesterol, 20g carbohydrates, 27g protein, 5g dietary fiber, 145mg sodium. Source: Produce for Better Health Foundation