Issue No. 22
November 2015

American Diabetes Month takes place each November and is a time to come together as a community to stop diabetes. Whether you are one of the nearly 30 million Americans living with diabetes or the 86 million Americans with prediabetes, American Diabetes Month and the American Diabetes Association can provide you with the tools you need.

The ADA has estimated that the United States spends approximately $245 billion each year treating individuals diagnosed with diabetes. We know that the cost of diabetes affects not only our pockets, but also your quality of life. Throughout the month of November, take time to assess your current lifestyle and risk for developing Type II Diabetes. Lifestyle changes, including nutrition and physical activity, can be instrumental in avoiding a diabetes diagnosis.

To understand your risk for Type II Diabetes, take this quick assessment: Click here

$129 Lung Cancer Screenings

About 20% of lung cancer deaths can be avoided through early detection and treatment. If you or someone you care about is at risk due to smoking, a history of lung disease or asbestos exposure, encourage them to schedule an appointment today.

Learn more

Cancer and Exercise
With the right exercise plan, cancer patients can reap many benefits from incorporating different types of workouts into their treatment plans. The exercise components in this article describe an ideal exercise plan.
Exercise Video

Submitted by our sponsor:

Provider Spotlight

7001 Forest Avenue
Suite 2500
Richmond, VA 23230
Phone: 804-287-7570


Dr. Johnson was raised in Falls Church, Virginia, and attended the College of William and Mary in Williamsburg, Virginia, where he received a Bachelor of Science in biological psychology. He earned his medical degree from Virginia Commonwealth University in Richmond, Virginia, where he stayed to pursue his residency training in internal medicine and also his sub-specialty fellowship training in endocrinology, diabetes and metabolism. 

Board Certification: 
Dr. Johnson is board certified in internal medicine and board certified in endocrinology, diabetes and metabolism.

What do you enjoy most about endocrinology?
I enjoy the challenge of taking a patient's history, performing a physical exam, and interpreting the relevant laboratory data to determine if a patient indeed has an endocrinology related condition.  Most of the conditions that I treat on a daily basis require detective work and I find my field extremely challenging and rewarding.

Why did you choose Bon Secours Health System?
I was recruited by Michael Robinson in 2008 to start a new endocrinology practice at Memorial Regional Medical Center. When I first heard about the mission of the Sisters of Bon Secours, I was immediately drawn to the idea of combining faith and medicine and chose Bon Secours Health System because of the ability to practice at a faith-based medical center.

What do you enjoy outside of your work?
I enjoy going to the beach, playing tennis, going on walks with my wife, and coaching my children's soccer teams.

Spiced Turkey with Avocado-Grapefruit Relish

Avocado-Grapefruit Relish 
1 large seedless grapefruit
1/2 small avocado, peeled, pitted and diced
1 small shallot, minced
1 tablespoon chopped fresh cilantro                                  1 teaspoon red-wine vinegar
1 teaspoon honey

Spiced Turkey
1 tablespoon chili powder
1/2 teaspoon five-spice powder, (see Note)
1/8 teaspoon salt
2 turkey cutlets, (8 ounces)
1 tablespoon canola oil


1. To prepare relish: Remove the peel and white pith from grapefruit with a sharp knife and discard. Cut the grapefruit segments from the surrounding membrane, letting them drop into a small bowl. Squeeze out remaining juice into the bowl and discard membrane. Add avocado, shallot, cilantro, vinegar and honey. Toss well to combine.


2. To prepare turkey: Combine chili powder, five-spice powder and salt on a plate. Dredge turkey in the spice mixture.


3. Heat oil in a medium skillet over medium-high heat. Add the turkey and cook until no longer pink in the middle, about 2 to 3 minutes per side. Serve the turkey with the avocado-grapefruit relish.

Per serving : 
341 Calories
16 g Fat
2 g Sat
9 g Mono
45 mg Cholesterol
23 g Carbohydrates
31 g Protein
6 g Fiber
290 mg Sodium
556 mg Potassium
Exchanges: 1 fruit, 4 very lean meat, 3 fat

Tips & Notes:
Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty). Look for it in the supermarket spice section. 

Stay Active: 
Check out these fun upcoming events!

Anthem Richmond Marathon
November 14th at 7:00 am
5th and Broad streets
Richmond, VA 23219
The Anthem Richmond Marathon has a scenic course that winds through the city's most historic and beautiful neighborhoods and runs over and along the James River. We've earned our rep as "America's Friendliest Marathon" because of features like our junk food stops, wet washcloth stations, and live bands all along the course!

Don't Let Hip, Knee or Shoulder Pain Slow You Down
Monday, November 16th at 5:30 pm
St. Mary's Hospital, Auditorium
5801 Bremo Road
Richmond, VA 23226
Join Tuckahoe Orthopaedic doctors Colin Mudrick and Shannon Wolfe as they discuss the ways that Bon Secours can help you get back to enjoying life.

CarMax Tacky Light Run
December 12th at 6:00 pm
Midlothian Mines Park
13301 N. Woolridge Rd.
Midlothian, VA 23114
This 6k course shows off Midlothian's best display of tacky lights - you just wait! 

Wellness Club Card
Sponsor Highlight

Richmond's first online farmers market, Fall Line Farms, connects local farmers with families searching for the best naturally grown fruits, vegetables, grass fed meat, and dairy products. Our farmers list and price their products online weekly and deliver their orders fresh to our convenient pick up locations throughout Richmond. No minimum orders. Sign up online using promotion code: workforcewellness and receive a 6 month trial membership.
Contact Carol Marin-Vargas at 
[email protected] for more information on our program and services.

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