Issue No. 26
March 2016

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.

  Eat Right in 2016
Dedicate yourself to a healthy lifestyle in 2016 with these food, nutrition and physical activity tips.

Are You at Risk for Diabetes?

About 86 million Americans now have prediabetes-that's one out of three adults-according to the American Diabetes Association. Of those, nine out of 10 don't even know they have it.

Exercise Video

Best Total Body Exercise
Best Total Body Exercise
Provider Spotlight

13520 Hull Street Rd.
Midlothian, VA 23112
Phone: 804-595-1430

Dr. Santos attended McGill University in Canada for her undergraduate degree. She received her medical degree from the University of the East Ramon Magsaysay Memorial Medical Center.

Board Certification: 
Dr. Santos is board certified in sleep medicine and internal medicine. Dr. Santos practiced internal medicine and sleep medicine in Oneonta, New York, before moving to Richmond with her family and joining Bon Secours Sleep Disorders Centers.

Blueberry Lemon Overnight Oatmeal

  • 1/3 cup rolled oats
  • 1 tbsp chia seeds
  • 1/4 cup Greek yogurt
  • 1/4 cup almond milk (soy, hemp, rice or dairy work too)
  • 1 tbsp blueberry jam
  • 1/2 tsp lemon rind
  • 1/4 tsp vanilla extract
  • 1/4 cup blueberry

  1. Combine all of the ingredients in a mason jar.
  2. Shake well and refrigerate overnight.
  3. Enjoy it cold, straight from the fridge or heat it up for a healthy, hot breakfast!

Recipe from The Domestic Geek

Stay Active: 
Check out these fun upcoming events!

Westchester Shamrock 5K & Kid's 1K Fun Run
Saturday, March 19 at 8 a.m.
Westchester Commons
15786 WC Main St.
Midlothian, VA 23113
Sponsored by Bon Secours St. Francis Watkins Centre, The Shamrock 5K festivities include food, kids' activities, music and entertainment. The Shamrock Health & Fitness Zone provides helpful tips and information, giveaways, samples and more!  
More info

Ukrops Monument Ave 10K
April 9 at 8:30am
Broad and Harrison streets
Richmond, VA 23220
Join the thousands who will take to the Avenue on April 9th for the 10k. Enjoy block after block of great local bands and spirit groups. Revel in the crazy costumes or dress up yourself. Celebrate spring, and experience everything you love about RVA.

Ragnar Trail Richmond
Friday, April 29-Saturday, April 30
Pocahontas State Park
10301 State Park Road
Chesterfield, VA 23832
Ragnar Trail RVA is an overnight trail running relay that kicks off at Pocahontas State Park. Teams of 8 (or 4) run three different loops that start and finish at Ragnar Village.

Wellness Club Card
Sponsor Highlight

Jonathan Lewis offers Swedish massage, deep tissue massage and massage to address soft tissue injury at the Burkwood Fitness Center in Mechanicsville. Onsite chair massages also available. Get $10 off any standard massage with your Bon Secours Wellness Club Card. To schedule a massage call 757-814-9116, email 
[email protected], or visit

Contact Ashley Kelly at 
[email protected] for more information on our program and services.

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Bon Secours Workforce Wellness | 5875 Bremo Rd | MOB South, Suite 102 | Richmond | VA | 23226