Issue No. 14
March 2015

Bite into a Healthy Lifestyle: 

Celebrating National Nutrition Month


Most people are well aware of how closely our lifestyle choices, including diet and physical activity, are linked to our health and weight goals. Yet despite this awareness, more and more Americans are overweight or obese, a major risk factor for heart disease, diabetes, cancer and more. Conflicting nutrition advice, complicated diet rules or plans, and the perception that healthy food tastes bad or is too expensive can often thwart our good intentions to eat healthier. The good news is it doesn't have to be this way. Try these two very simple yet powerful steps to start you well on your way to better health through better nutrition:


1) Take smaller portions of the foods you crave or love rather than give them up entirely - consider taking � portions.

2) Fill the remaining � of your plate with vegetables and/or fruits. 


How does this work? Take this example:


Typical Meal

� Plate Method

2 cups spaghetti noodles

1 cup meat sauce

� cup shredded mozzarella



1 cup spaghetti noodles

� cup meat sauce

2 Tbsp shredded mozzarella

1 cup fresh green beans w/ mushrooms saut� in 1 tsp olive oil


Calories: 820

Saturated Fat: 10g

Sodium: 1330 mg

Carbohydrates: 105g


Calories: 480

Saturated Fat: 6g

Sodium: 670 mg

Carbohydrates: 59g


You just slashed your calories, saturated fat, sodium and carbohydrates nearly in half while still getting a full plate of food and a satisfied belly! If you are game, you can up the nutrition even more by modifying your original meal to reduce fat, sodium, sugar and/or increase fiber. For example, you can substitute lean ground turkey and whole-wheat noodles in our example above. Add fresh basil and garlic for a guilt-free tantalizing treat for your taste buds.


Read more for tips on keeping expenses down...



By Whitney Voorhees, MPH, RD, Clinical Dietitian 

Cardiac Wellness Center, Bon Secours St. Mary's Hospital. For more information or assistance with making these lifestyle changes, schedule an appointment at 804-359-WELL [9355].


When to Talk to Your Doctor About Your Stool


As part of Colon Cancer Awareness Month, it is time to have the talk with your doctor. You may feel awkward talking with someone about your bowel movements, but in some cases this conversation could save your life.


You need to talk to your doctor about your stool if:


1) Your stool is black or bloody. Black stool may indicate blood in your intestines. If your stool is very dark or appears to have blood in it, you need to make an appointment with your doctor sooner rather than later. Blood may be an indication of a serious condition such as colon cancer.


2) You can't go or stop going. If you are constipated or have diarrhea, you should see your physician. These can lead to serious complications such as dehydration.

3) Your stool changes. For most people, all bowel movements will be similar looking. However, if your stool changes color, becomes softer or harder than normal, has a different odor or appears greasy, you may need to see your doctor. These changes could indicate an illness or condition affecting your digestive health. For instance, white or gray stools could indicate a problem with your liver while narrow, thin stools could indicate an obstruction in your bowel.

4) It hurts to go to the bathroom. If you experience pain when passing stool, this could indicate a wide range of conditions including hemorrhoids. Your doctor can diagnose the cause of this pain and help you find relief.

Did you know colon cancer is the second leading cause of overall cancer deaths in the United States? But it doesn't have to stay this way. Early detection through screening can dramatically reduce your risk. This means having your colon checked regularly starting at age 50, or sooner if you are at higher risk. Don't forget, screening saves lives!



Learn more about our screening services.  



Source: Colon Cancer Alliance  



Healthy Sleep Habits


Your behaviors can have a major impact on your sleep and can contribute to sleeplessness. Your actions during the day, and especially before bedtime, can make it difficult to fall asleep, stay asleep or get restful sleep.

Your daily routines - what you eat and drink, the medications you take, how you schedule your days and how you choose to spend your evenings - can significantly impact your quality of sleep. Even a few slight adjustments can, in some cases, mean the difference between sound sleep and a restless night.

The term "sleep hygiene" refers to a series of habits and rituals that can improve your ability to fall asleep and stay asleep. Board-certified sleep physicians recommend following a series of commonsense, healthy sleep habits to promote better sleep. These healthy sleep habits are a cornerstone of cognitive behavioral therapy, the most effective long-term treatment for patients with insomnia. CBT-I can help you address the detrimental thoughts and behaviors that are preventing you from sleeping. It also includes techniques for stress reduction, relaxation and sleep schedule management.

Sleep specialists recommend that you follow the healthy sleep habits that are highlighted in this article. If you have difficulty sleeping or want to improve your sleep, try following these sleep hygiene tips. If your sleep problem persists, the AASM recommends that you seek help from the sleep team at an AASM-accredited sleep center.


Read more on Quick Sleep Tips...

Do you have a sleep disorder? Take a free sleep disorder risk assessment.

Learn about the treatment options available at Bon Secours Sleep Disorder Centers. Our sleep specialists and experts on the treatment and care of sleep disorders help patients suffering from many sleep disorders, including snoring problems, apnea, insomnia, restless leg syndrome and narcolepsy.




Exercise Video

Trainer Tip:  acac Fitness % Wellness Centers
Trainer Tip: acac Fitness & Wellness Centers


Provided by our sponsor:
Provider Spotlight


Vicki Latham-Solomon, MD


Bon Secours Canal Crossing Internal Medicine 

115 S. 15th Street, Suite 501

Richmond, VA 23219




Dr. Latham-Solomon attended the University of Virginia for her undergraduate degree. She received her medical degree from the Medical College of Virginia/Virginia Commonwealth University and completed her internal medicine residency at Eastern Virginia Medical School. In addition, Dr. Latham-Solomon completed a geriatrics fellowship at Eastern Virginia Medical School.


Board Certification: 

Dr. Latham-Solomon is board certified by the American Board of Internal Medicine.




Zucchini Lasagna



▪ � pound cooked whole-wheat lasagna noodles

▪ � cup grated part-skim mozzarella

▪ 1 � cups fat-free cottage cheese

▪ � cup grated Parmesan cheese

▪ 1 � cups zucchini, sliced

▪ 2 � cups no-salt-added tomato sauce

▪ 2 teaspoons dried basil

▪ 2 teaspoons dried oregano

▪ � cup chopped onion

▪ 1 clove garlic, minced

▪ � teaspoon black pepper or to taste



Preheat oven to 350 degrees. Lightly spray a 9 x 13-inch baking dish with nonstick cooking spray. In a small bowl, combine 2 tablespoons mozzarella and 1 tablespoon Parmesan cheese. Set aside. In a medium bowl, combine remaining mozzarella and Parmesan cheese with all of the cottage cheese. Mix well and set aside. Combine tomato sauce with remaining ingredients. Spread a thin layer of tomato sauce in the bottom of the baking dish. Add a third of the noodles in a single layer. Spread half of the cottage cheese mixture on top. Add a layer of zucchini. Repeat layering. Add a thin coating of sauce. Top with noodles, sauce and reserved cheese mixture. Cover with aluminum foil. Bake 30 to 40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions. 

Nutrition Information

(per serving)

calories: 251 * total fat: 3 g (saturated fat: 1 g * unsaturated fat: 0 g) * cholesterol: 8 mg sodium: 324 mg * total carbohydrate: 41 g (dietary fiber: 6 g * sugar: 7 g) * protein: 16 g 


Provided by: 

St. Mary's Hospital Cardiac Wellness Cookbook


Stay Active: 
Check out these fun upcoming events!

Dog Jog and 5K Run benefiting the SPCA

Sat., March 21st at 9:30 am

Richmond SPCA Robins Starr Humane Center

2519 Hermitage Road, Richmond, VA 23220

Join the fun at the 13th Annual Dog Jog and 5K Run, sponsored by Holiday Barn Pet Resorts and benefiting the Richmond SPCA! Run or walk our chip-timed, flat and fast sanctioned 5K race or enjoy our leisurely one-mile Dog Jog for canines and their human companions.

Register here


Virginia 529 Kids Run

Sat., March 28th at 8:00 am

Cathedral Place / Laurel St.

A great way to introduce kids to running! This one-mile event for kids ages 5-12 features all of the excitement of the Monument Avenue 10K. They'll kick off the morning by warming up with music and mingling with some local mascots until the start gun goes off. After racing their little hearts out, they'll finish to the roar of the crowd through the same chute as the 10K-ers, where they'll get a commemorative medal and head into a secure meeting area. Don't forget to pick them up, because post-race food and festivities await!

Ukrop's Monument Avenue 10K

Sat., March 28th at 8:30 am

Broad St. and Harrison St.

It's RVA's biggest event of the year! Experience the awesome architecture and beauty of spring along Richmond's most iconic street. Enjoy block after block of great local bands there to personally cheer you on. Revel in the crazy costumes (or dress up yourself) and let the spirit groups help lift you up and across the finish line. Run it. Walk it. Just don't miss it. It's Monumental!

Grocery Store Tours

March 11 at 5:30 pm @ Trader Joes

March 18 at 5:30 pm @ Whole Foods
March 25 at 5:30 pm @ Trader Joes 

Join our sponsor, The Live Free Group, for an aisle by aisle tour through a leading healthy eating grocery store. Includes an email packet of information, such as "Dirty Dozen" list and script of tour by food group.

Register here


CrossOver Challenge
Sat., April 11th at 8:00 am
1311 Palmyra Avenue
Richmond, VA 23227
Support CrossOver Healthcare Ministry, the largest free clinic in VA, by joining their 11th annual 15K, 5K, and 1 mile fun run. 

Tent to Trail Relay

April 17-18, 2015

Pocahontas State Park

10301 State Park Road

Chesterfield, VA 23832

Assemble a team of your best running buddies, get your camping gear ready, and prepare to conquer the trails in the area's best urban wilderness at the inaugural Pocahontas Tent to Trail Relay! Teams of eight runners will have each team member run three selected trails during the relay at Pocahontas State Park. Each team member will run approximately 17 miles while the entire team will run approximately 136 miles over 18-30 hours depending on your team's speed.

Register here




Wellness Club Card
Sponsor Highlight


$50 off the Phase 1 Foundation Program or Complete Program or $300 off a full year program or one month gym pass for $1. The gym pass includes a free biometric health assessment, fitness test, a viewing of our medical and nutrition lecture by Dr. Zacharias, access to our non-program fitness classes and fully loaded gym, open 7 days/week. Valid at Northside and Southside locations. Call 804-358-1000, email [email protected] or go to



Contact Carol Marin-Vargas at 
[email protected] if you are interested in sharing this benefit with your employees.

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