Join the Olson Wellness Exchange
The Olson Wellness Exchange is a free membership club open to all women. While excellent medical care is important for staying healthy, equally important is helping women in taking an active role in disease prevention. Many diseases are related to lifestyle. By taking time to incorporate health and wellness into a woman's life, some diseases may actually be prevented.
You O.W.E. it to yourself to join the Olson Wellness Exchange today.
Some benefits of an Olson Wellness Exchange membership are:
- Receive a package of health and wellness benefits designed especially for them.
- Discounts on Olson Center for Women's Health events.
- Monthly email (or mailing if email is not available) with current offerings and promotions from O.W.E. partners.
- Quarterly women's health newsletter on a variety of women's health issues.
- Bi-monthly educational flier on a specific woman's health issue.
- Access to Olson Women's Health Resource Center, located in the Olson Center on the 4th floor of the Durham Outpatient Center on UNMC's main campus. Women are able to research health topics on their own or with assistance from our staff.
Recipe of the Month
Almond Encrusted Fish with (an easy) White Butter Sauce
The O.W.E. March Newsletter features this perfect recipe from 100daysofrealfood.com
¼ cup dry white wine
2 tablespoons heavy cream
4 tablespoons butter, plus 2 or 3 more tablespoons for cooking the fish
1 pound white fish (like cod or tilapia)
1 egg, beaten
1 cup sliced almonds, chopped into small bits or crushed in food processor
1 cup whole-wheat breadcrumbs
¼ cup grated parmesan cheese
Salt and pepper to taste
1. Pour the white wine and 1 tablespoon of cream into a small saucepan over medium heat. Cook gently until it is reduced by half. 2. Meanwhile mix together the almonds, breadcrumbs, and cheese in a shallow dish. 3. Next, coat the fish with the egg and then transfer it to the almond mixture. With dry hands coat the fish thoroughly with the almonds, breadcrumbs, and cheese. 4. Add 2 tablespoons of butter to a non-stick sauté pan (if you have one) and set it over medium heat. Once the butter has melted add the fish and cook it for several minutes on each side adding more butter if necessary to keep the coating “wet”. Sprinkle with salt and pepper if desired. 5. While the fish is cooking check on the wine. Once it has been reduced by half add 1 more tablespoon of cream and then 4 tablespoons of butter. Whisk the sauce together and keep it warm until the fish is ready. 6. Once the fish is flaky in the middle it is ready to be served. Whisk the sauce one more time and then pour it on top. Enjoy! Recipe with 4 servings.
One serving: Calories: 613 Cholesterol: 154.4 mg Carbohydrate: 37.2 g Fiber: 6.6 g Protein: 40 g Sodium: 529.9 mg Fat: 33.7 g Potassium: 690.1 mg Saturated Fat: 12.1 g Monounsaturated Fat: 13.3 g
Wellness Safety Tips
- Never drive your car with less than a ¼ tank of gas.
- Always leave to go to your car with your keys in your hand. They can be used as a weapon AND can also prevent you from the distraction of getting in your purse or bag while walking to your car.
- When you get in your car lock the doors and put your seat belt on.
- Never put your name and address on your key ring, if it is lost a potential criminal has your keys and could enter your house.
- Walk with others when possible, predators are less likely to press an attack if there is more than one.
- Always have emergency equipment in your car such as; flares, spare tire, fire extinguisher, jumper cables, and a working flashlight.
- Let someone know when you leave and when you expect to be home.
- When you get to your car try to look in the back seat and under the car before you get in, in case someone is waiting in ambush for you.
- Look for other vehicles that are parked close to yours. Be especially cautious of vans parked next to the driver's side of yours.
- If you drive a vehicle know how to change a flat tire. If you have a flat tire and you don't know how to change it you are very vulnerable.
- Stand and walk erect. Walk with confidents' and determination.
- Look directly ahead. If someone approaches you look them in the eyes and be confident.
- Watch for someone that enters your "personal zone". If someone does, establish a good confident stance.
- Walk in well-lighted areas.
- After dark ask Security to give you an escort to your auto and have them wait until you get the car started.
Trust your intuition! If it doesn't seem right it, it probably isn't!