Issue No. 23
December 2015

Exercising Stress Out of the Holidays

With the holiday season fast approaching, times can get stressful and there are greater challenges to following our normal diet. Instead of reaching for that extra cookie or helping of mashed potatoes to help you cope with your least favorite in-law, consider exercise.    

Exercise in almost any form can act as a stress reliever. And, being active can boost your feel-good endorphins and distract you from the daily worries of finding the perfect present or making the perfect meal. No matter your holiday plans, exercise should be involved to help offset the extra calories and the stress that often accompanies holiday festivities. 

Here are a few tips to help:

1.     Don't wait until the New Year to start. Try being proactive towards your goals and start before the holidays.   

2.     If traveling, try to find a hotel that has a gym or fitness center. Take advantage of those hotels with an indoor pool, treadmill or weight equipment. 

3.     Get in a quality workout before that large meal. This will allow for a spike in your metabolic rate which would lead to more calories burned throughout the day.

4.     If you're a runner, find a race that you can participate in over the holidays. Many areas have holiday races the day of Thanksgiving, Christmas or New Years to enjoy with your family.   

5.     No gym?  Try bodyweight training. Bodyweight exercises can help you train efficiently and effectively. Push-ups, squats, lunges, and pull-ups are all great exercises without any needed equipment. 

6.     Enjoy the good times! The holidays are celebration and togetherness with our loved ones. Exercise is great, but do not forget to enjoy that time. Health is more than diet and exercise; it's about your overall well-being.

NBC12 Bon Secours Health Fair

Thursday, Dec. 10, 2015, 9am-7pm

Tabernacle Community Life Center
444 Halifax Street, Petersburg, VA 

NBC12 is partnering with the Bon Secours Heart & Vascular Institute to help you be heart healthy. Come to Tabernacle Community Life Center on Thursday, Dec. 10th from 9am to 7pm and get your screenings from the team at Bon Secours. Free health screenings include: blood pressure checks, blood glucose, a HeartAware written heart health assessment, BMI, and you can talk to a nurse.

Learn more

 Healthy Holidays
Now is not the time to try and diet or lose weight - it's just not realistic. But you can work on maintaining your weight.

Exercise Video
One Arm Row
One Arm Row

Submitted by our sponsor:

Provider Spotlight

10150 Staples Mill Road
Suite C
Glen Allen, VA 23060
Phone: 804-755-7581

Dr. Morgan Cheatham attended The College of William and Mary for her undergraduate degree. She received her medical degree from Virginia Commonwealth University School of Medicine and completed her internal medicine and pediatrics residency at Virginia Commonwealth University School of Medicine

Board Certification: 
Dr. Cheatham is board eligible by the American Board of Internal Medicine and the American Board of Pediatrics. She is a member of the American College of Physicians and the American Academy of Pediatrics.
Dr. Cheatham has a special interest in caring for children and adults with special health care needs, particularly those with chronic conditions diagnosed in childhood. 

What do you enjoy most about being a pediatrician?
Sharing in the lives of families, both children and their parents, is what I enjoy most. I love children and I love being a parent. As a pediatrician, it is my great joy and privilege to care for children as they grow and develop and to support parents as they traverse the joys and challenges of parenthood.  

Why did you choose Bon Secours Health System?
I chose Bon Secours for the opportunity to join the five other wonderful practitioners at CrossRidge Pediatrics and Internal Medicine in providing primary care for adults and children. The mission of Bon Secours also resonates with me and my own belief that I am called to "bring people and communities to health and wholeness as part of the healing ministry of Jesus Christ." 

What do you enjoy outside of your work?
I enjoy spending time with my family and friends in the Richmond area. My husband and I participate in running events. I just ran in the Richmond Half Marathon and I'm beginning training now with my husband for the Shamrock Marathon in Virginia Beach in March. We love supporting local restaurants and events in the area, particularly those involving music and fine arts. We are looking forward to sharing many of the up-coming holiday events with our girls like the Gardenfest of Lights at Lewis Ginter and Legendary Santa at the Children's Museum. We also enjoy supporting VCU athletics and are excited to take our daughters to the first VCU Women's Basketball game of the season! Go Rams!

Festive Cranberry-Pear Wild Rice Stuffing

  • 2 1/2 cups low-sodium vegetable broth
  • 2/3 cup raw wild rice
  • 1 1/2 tablespoons extra virgin olive oil
  • 1 medium red onion, chopped
  • 2 large organic celery stalks, diced
  • 2 medium firm organic pears, cored and diced
  • 2 cups finely diced bread of your choice
  • 1/3 cup dried organic cranberries
  • 1/4 cup chopped pecans
  • 2 teaspoons iodized sea salt
  • 1/2 teaspoon dried thyme
  • Salt and freshly ground pepper to taste
  • 1/2 cup organic apple cider

  • Bring the broth to a simmer in a small saucepan. Stir in the wild rice, then cover and simmer gently until the liquid is absorbed, about 35 minutes.
  • Preheat the oven to 375�F.
  • Heat the oil in a medium-size skillet. Add the onion, and saut� until translucent. Add the celery, and saut� over medium heat until both are golden.
  • Combine the onion-celery mixture with the cooked wild rice and all the remaining ingredients except the apple juice in a mixing bowl. Stir well to combine. Drizzle the apple juice in slowly, stirring all the while, until the mixture is evenly moistened.
  • Transfer the mixture to a lightly oiled, large shallow baking dish. Bake for 30 to 35 minutes, or until the top begins to get slightly crusty.

Stay Active: 
Check out these fun upcoming events!

Healthy Living Grocery Tour
December 9th or 16th at 5:30 pm
Whole Foods
11173 West Broad Street
Glen Allen, VA 23060
Enjoy an interactive aisle-by-aisle tour of the store with an emphasis on the good, better and best choices to make to start and maintain a low-glycemic lifestyle. We will discuss toxins in our food, label reading, and highlighted product recommendations. Must register 24 hours in advance.

Dominion GardenFest of Lights: H2Whoa!
Through January 11, 2016 from 5-10 pm
Lewis Ginter Botanical Garden
1800 Lakeside Avenue
Richmond, VA 23228
A holiday tradition featuring more than half-a-million twinkling lights, hand-crafted botanical decorations, model trains, holiday dinners, firepit with s'mores and hot chocolate (for purchase); nightly family activities & more. The region's ultimate holiday extravaganza!

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

1 Free Week or Join Now for $0 service fee. New members only: Offer based on first-visit enrollment, minimum 12 months auto-pay program. Discount applies to initial service fee. Not valid with any other offer. Valid at participating locations. Visit us at

Contact Carol Marin-Vargas at 
[email protected] for more information on our program and services.

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