Issue No. 24
January 2016

Tips for Healthy Eating and Healthy Weight in the New Year

Valerie Rakes, RD
Nutrition Outpatient Center, St. Mary's Hospital

Wanting those New Year's resolutions to "stick" this year in relation to healthy eating and maintaining an ideal weight? Click here for some tips that can help you meet your goals and have a healthier 2016. 

  Exercise and Injury Prevention
Corey Anderson, CSCS

No matter how hard you try, at some point in your life, you are bound to experience back, knee or shoulder pain of some kind. In fact, surveys have shown that chronic low back pain is the leading cause of disability and missed work in the U.S.  Joints are just like the brakes on a car; at some point they are going to experience some wear, and in some cases need replacing. Unfortunately for us it is a lot harder to replace a knee than it is a brake pad. However, there is a bit of good news! Click here for things you can do to help prevent these types of injuries from occurring.

Fitness: Getting and Staying Active

Physical activity is good for your health, but you can hurt yourself if you don't do it right. Always keep safety in mind.
  • Learn about the risks of any new activity you begin. Take lessons if you need to know how to do exercises with proper form and technique to avoid injury.
  • Wear clothing that is right for your activity and the weather. Wear shoes that have good support for your feet.
  • Always use the safety gear that goes with your chosen activity, like helmets and knee pads. Learn about the proper fit of that gear.
  • Start each activity session slowly. Then work up to your normal level.
  • Pay attention to pain and tiredness. They are your body's way of telling you to slow down. Muscle soreness is common when you try a new activity, but pain can mean you're injured. If you are very tired, you may be doing too much too soon.
Watch out for these injuries and illnesses as you exercise:
  • Overuse injuries can happen when you use a certain joint over and over without giving it time to recover. Tennis elbow is an example of an overuse injury.
  • Dehydration. You can lose too much water through sweating if you don't replace it by drinking fluids as you exercise. 
  • Heat exhaustion, heatstroke, or dehydration may be caused by exercising in heat and humidity.
  • Overhydration during exercise is rare. But it is a medical emergency when it happens. When you do strenuous exercise for a long time, such as distance running, you lose water. You can also lose electrolytes, which are minerals your body needs. If you drink lots of water but you don't replace the electrolytes, you can become overhydrated. Symptoms include:
    • Feeling bloated (your watchband may feel tight).
    • Feeling sick to your stomach.
    • Feeling confused.
  • Exercise-induced asthma can occur even if you don't have asthma at any other time.
  • Overtraining is rare, but it can make you tired and grouchy, as well as raising your risk for injury and illness.
  • Heart attack is rare, but be aware of the symptoms. They include pain, pressure, or a strange feeling in your chest, back, neck, jaw, or upper belly, or in one or both shoulders or arms.
Click here to read the full article
Exercise Video

Reverse Lunge

Submitted by our sponsor:

Provider Spotlight

12340 Bermuda Crossroad Lane
Chester, VA 23831
Phone: 804-717-8292

Dr. Daphne Bryan attended Howard University for her undergraduate degree. She received her medical degree from Virginia Commonwealth University School of Medicine and completed her family medicine residency from Virginia Commonwealth University Riverside Family Medicine Residency Program.

Board Certification: 
Dr. Bryan is board certified by the American Board of Family Medicine and American Board of Bariatric Medicine.

What do you enjoy most about being a family medicine physician?
I love family medicine because I am trained to take care of the whole family from the grandparent to the newborn, and the relationship that I am able to develop with the families that I take care of  is an amazing privilege. I am also certified in bariatric (obesity) medicine. When a parent is obese there is more than a 50% chance that the child in that family will become obese. As the family doctor I can help the whole family work on this medical challenge which very much  needs to be addressed as a family.

Why did you choose Bon Secours Health System?
I chose Bon Secours because I believe spirituality is a significant part of medical care. Here I feel free to address a patient from a spiritual as well as traditional medical perspective. In other words I can prescribe a pill as well as a prayer.

What do you enjoy outside of your work?
In my spare time I enjoy spending time with my family doing anything, it really doesn't matter what we are doing. I also enjoy working out with my trainer. I go straight to the gym after work  at least 4 days a week. I have developed a new love for vinyasa yoga which I practice one of those 4 days at the gym. Also, every now and then I try to find time to do jigsaw puzzles.

Slow-Cooker Chicken Cacciatore

Serves 6: 1 1/2 cups cacciatore and 1/2 cup pasta per serving 

  • 1 Tbs. all-purpose flour 
  • 1 Tbs. balsamic vinegar
  • 1/2 c. Chianti or other dry red wine (regular or nonalcoholic)
  • 1 1/2 lbs. boneless, skinless chicken breasts, all visible fat discarded, cut into 3/4-inch cubes
  • 8 oz. baby bella mushrooms, sliced (about 2 1/2 cups) 
  • 1 medium onion, halved, thinly sliced, and separated into half-rings
  • 1/2 medium green bell pepper, chopped  
  • 1 14.5-oz. can no-salt-added stewed tomatoes, undrained
  • 1 14.5-oz. can no-salt-added diced tomatoes, undrained
  • 1 6-oz. can no-salt-added tomato paste
  • 2 large garlic cloves, minced 
  • 1 Tbs. dried Italian seasoning, crumbled
  • 2 Tbs. crushed red pepper flakes
  • 1/4 tsp. salt
  • 6 oz.dried whole grain spaghetti 
  • 2 Tbs. shredded or grated Parmesan cheese

Cooking Instructions

In a small bowl, whisk together the flour and vinegar until the mixture forms a smooth paste. Gradually whisk in the wine.

In a 3 1/2- or 4-quart slow cooker, stir together the remaining cacciatore ingredients. Stir in the wine mixture. Cook, covered, on high for 3 to 4 hours or on low for 7 to 8 hours.

Shortly before serving time, prepare the pasta using the package directions, omitting the salt. Drain well in a colander.

Spoon the pasta onto plates. Spoon the cacciatore over the pasta. Sprinkle with the Parmesan. 

Nutritional Analysis per serving:
Calories Per Serving 342; Total Fat 4.5g; Saturated Fat 1.0g; Trans Fat 0.0; Polyunsaturated Fat 1.0g; Monounsaturated Fat 1.5g; Cholesterol 74mg; Sodium 307mg; Carbohydrates 41g; Fiber 7g; Sugar 14g; Protein 32g

Dietary Exchanges
1 1/2 starch, 3 vegetable, 
3 very lean meat

This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright � 2010 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at

Stay Active: 
Check out these fun upcoming events!

Frostbite 15K
January 17th at 9am
Maymont Elementary School
1211 South Allen Street
Richmond, VA 23220
The course starts and finishes at Maymont Elementary and goes through the neighborhood next to Maymont and into Byrd Park. Much of the course is flat, but there are a few testy hills.

Shiver in the River
January 30th at 10am
Historic Tredegar
500 Tredegar Street
Richmond, VA 23219
You can clean up, walk/run, or jump in the James River-or do all three! You and your family can participate in as much or as little as you want, and you can form teams challenging your family, friends and co-workers.

Go Red for Women
Heart Month Screenings
February 6th  1-5pm
All area Macy's  (Regency Square, Virginia Center Commons, Chesterfield Towne Center, Short Pump Town Center, Southpark Mall)
GO RED for WOMEN screenings and CPR demos will be provided by Bon Secours Richmond Health System. Know your numbers and start making positive lifestyle changes!  

Sweetheart 8K
February 15th at 8am
The Urban Farmhouse
13872 Coalfield Commons 
Midlothian, VA 23114
This annual event features a scenic 8K course through The Grove subdivision, historic Midlothian Coal Mine Park, and surrounding roads and trails. There will be a free Kids Run at 8 am.

Go Red for Women Luncheon  
Friday, February 26 at
The Jefferson Hotel
101 W. Franklin St.
Richmond, VA 23220
Go Red for Women is the American Heart Association's national cause campaign to increase awareness of heart disease - the leading cause of death for women -and to inspire women to take charge of their heart health.  

More info

Wellness Club Card
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Receive a $15 voucher to be used on a future purchase when you spend $150 in-store only (sales tax and gift cards not included). Visit us at

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

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