Issue No. 36
January 2017

Mindfulness and Weight Loss  
By Abby Forman, Registered Dietitian with Bon Secours In Motion Physical Therapy & Sports Performance 

The majority of people who follow restrictive diets, those that put strict rules on what or how much you can and can't eat, regain the weight within five years. Almost two-thirds regain more weight than they initially lost. This says something very powerful about "dieting": it works in the short term (maybe), but does not get to the root of our weight gain. Those who adopt small changes for a healthier eating lifestyle, have greater success in the long run. How can we do that?

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New Year, New Mindset
In 2017, think goals, not resolutions.

The New Year's resolution. It sounds so nice and simple, doesn't it? But here's the thing: most of them fail. Up to 88 percent in fact, and those aren't very good odds. If you're a gym-goer, you know what we mean.

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A Blueprint for Healthy Eating

For the first time, the American Heart Association has issued a blueprint for healthier eating.

A scientific statement released on October 26, 2016 translates nutrition recommendations into a healthy eating pattern. Today, our blog will talk about the new recommendations and what they mean for you.
What does the AHA recommend for healthier eating?

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Exercise Video

How to do a plank from Women's Health






Provider Spotlight

10571 Telegraph Road
Suite 130
Glen Allen, VA 23059

Claire Thomas, MD, is a family medicine physician. She attended the University of Virginia for her Bachelor of Arts in Anthropology. Dr. Thomas received her medical degree from the University of Virginia School of Medicine and completed her family medicine residency at the University of North Carolina at Chapel Hill. She is board-certified by the American Academy of Family Physicians.

Dr. Thomas has participated in scholarship and research activities and is also a member of a number of organizations, including the American Academy of Family Physicians and the American Medical Association. Dr. Thomas enjoys spending time with family and loved ones, trying new restaurants, and listening to good music.  

What do you enjoy most about being a family medicine physician?
I love being a Family Physician and enjoy it for so many reasons. I most enjoy the relationships that develop with my patients. Family Medicine offers the opportunity to work with patients over years on a regular basis. As a result, I am present as their doctor during many significant life events. It is an honor to have their trust and learn about their lives. It is a privilege to care for my patients.
Why did you choose Bon Secours Health System?
I chose Bon Secours Health System because of the mission and values of the organization. As a Family Physician, I recognize the importance of compassionate health care. Additionally, it has always been important for me to provide care to patients of diverse backgrounds. Working at Bon Secours allows me to do just that and be "good help to those in need."
What do you enjoy outside of your work?
Outside of work I enjoy spending time with family and friends, working on art projects, and exploring the Richmond area.

Wellness Club Card 
Sponsor Highlight

5% Off MSRP on home fitness equipment and commercial fitness equipment, including treadmills, ellipticals, exercise bikes, home gyms, and rowing machines. Please provide Wellness Partner Code WPBONSE0548 to the sales rep in-store or over the phone. Visit us at

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


Fast Fabulous White Chicken Chili

  • 6 cups chicken broth
  • 4 cups cooked shredded chicken (*or see slow-cooker method below, which uses uncooked chicken breasts)
  • 2 (15-oz) cans Great Northern beans, drained
  • 2 cups salsa verde
  • 2 tsp. ground cumin
  • a pinch of iodized sea salt
  • optional toppings: diced avocado, chopped fresh cilantro, shredded cheese, chopped green onions, sour cream, crumbled tortilla chips

Stove-Top Method:
  • Add chicken broth, shredded chicken, beans, salsa, and cumin to a medium saucepan
  • Stir to combine
  • Heat over medium-high heat until boiling, then cover and reduce heat to medium-low and simmer for at least 5 minutes
  • Serve warm with desired toppings
Slow-Cooker Method: 
  • Add chicken broth, 2 (uncooked) boneless skinless chicken breasts, beans, salsa, and cumin to a slow cooker
  • Stir to combine
  • Cook on low for 6-8 hours, or high for 3-4 hours until the chicken is cooked through and shreds easily with a fork
  • Shred the chicken
  • Serve warm with desired toppings




Stay Active: 
Check out these fun upcoming events!

YMCA 10k Training Team
Saturday, January 21 - Saturday, April 1
YMCA member or not, training for the April 1 Ukrop's Monument Avenue 10k with the YMCA 10k Training Team may be just what you need to help you get to the finish line, meet some new running buddies, and get motivated to be fit and active. This is a program for all levels of runners and walkers. With help from motivational coaches and teammates, we can work together to conquer 6.2 miles!

Junior Chef
January 24 to March 7 (each Tuesday from 6:00pm to 7:00pm)
The theme for this cooking class is food from around the world. Learn about alternatives in healthy eating while also cooking a new meal each week. Students will learn the fundamentals of preparing simple meals. During the last session, participants will engage in making a group meal for their parents!
Location: Colonial Heights Parks & Recreation, Community Center
Price: $40.00
Ages: 9-12

HealthFair Preventive Screenings
Multiple Dates
Many Convenient Locations
Bon Secours has partnered with HealthFair� to improve the cardiovascular health of the Central Virginia community. Take advantage of a series of tests to screen for major risk factors of heart attack, stroke, and aneurysm all offered in a private, convenient mobile health center in less than one hour.
Learn more


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