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| Volume 5 | Issue 9 | March 2, 2016 |
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Celebrate Nutrition Awareness Month
Eating well never tasted so good. Celebrate Nutrition Awareness Month® during March by trying a healthy new recipe, checking out Bon Secours nutrition resources or taking our Savor the Flavor webinar. Here's a menu of options:
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Drive to THRIVE! Commitment Week is coming March 21-28. It's a time that we set aside each year to refresh and recharge by making new commitments to ourselves for our health. This year's theme is Drive to THRIVE. Look for Commitment Week events at your facility that week and be sure to fill out a Commitment Card for prize drawings!
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Hooray for dietitians! Registered Dietitian Nutritionist Day is March 9. Thanks to all those Bon Secours dietitians who support our health and well-being.
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Fidelity Webcast: Why Women Need to Save More than Men. In March, Kathy Murphy, President of Fidelity Personal Investing, and Jean Chatzky, award-winning personal finance journalist, will lead a special webcast about helping women to prepare for the unexpected. The free webcast will run for 50 minutes and be broadcast three times:
 | March 3 at 1 and 3 p.m., and | | March 8 at 3 p.m. | |
To register go to www.fidelity.com/thrive. (Even though this webcast is geared toward women, the topics are relevant and important for everyone.)
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Don't Miss our Wellness Wednesday Webinar: Savor the Flavor
Sign up for our 30-minute webinar presented by
Bon Secours Dietitian Whitney Voorhees. It is Wednesday, March 9, noon to 12:30 p.m.
| Learn what it means to eat "right". | | Learn how to maximize the flavor of
healthful foods. | | Learn how to enjoy eating healthfully. |
What's the Difference Between
an Herb and a Spice?
 "Today's popular cuisine embraces a wide world of flavors that you can enjoy in all sorts of combinations, while still following a healthful eating pattern," says registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson Libby Mills. "Herbs, like basil and oregano, grow in temperate climates and are the fragrant leaves of plants. Spices, like cumin and paprika, grow in tropical areas and come from the bark, buds, fruit, roots, seeds and stems of plants and trees."
Get Cooking
Preparing foods at home can be healthy, rewarding and cost-effective. Resolve to learn some cooking and kitchen basics, like how to dice an onion or cook dried beans. The collection of How do I...videos at www.eatright.org/howdoi will get you started. --- Academy of Nutrition and Dietetics |
SimplyFresh: Delicious Dishes
Perfect for Every Day
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| Meals in Minutes
For delicious
overnight oatmeal,
try these recipes. |
Simply Fresh, in alignment with the Academy of Nutrition and Dietetics, focuses on the four pillars of healthy eating: fruits and veggies, whole grains, herbs and spices and less meat. Try a Mini Dessert or Chipotle Chicken Salad in our hospital cafes for a burst of flavorful goodness.
Watch the Good News e-newsletter later this month for recipes to make some meals in minutes at home!
Get an Expert on Your Team
Check out nutrition and dietary resources offered through Bon Secours:
Bon Secours Virginia Employee Wellness coaches are also trained and available by phone or face-to-face lifestyle coaching sessions. For more information, call 855-825-2741.
Bon Secours also has on-site dietitians in Richmond and Hampton Roads (see staff here) who can support your journey, often at a discounted rate. |
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 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. Without intervention, 15 to 30 percent of people with prediabetes will develop Type 2 diabetes within five years. March 22 is American Diabetes Association Alert Day, the one-day call to action encouraging people to learn their risk for Type 2 diabetes. Learn more here. This spring, be sure to use your free, confidential Personal Health Assessment to learn about your glucose and A1c levels during the biometric screening. You can also take a risk assessment now. |
Jake Broaddus, CSCS, is the Wellness Coach Coordinator for Bon Secours Virginia Health System. Email your questions to Jake.
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Jake Broaddus |
Question: How does sleep affect my health?
Answer: Most people are aware that sleep is good for overall health. However, the overwhelming majority act as if it doesn't apply to us.
Studies have shown that people who sleep less than six hours per night gain weight faster than those who sleep seven or eight. Also, those who slept more than nine hours showed health results similar to those who slept less than six hours. So for best results, aim for the seven-to-eight hour range.
Research associates lack of sleep with an increased risk for:
| 1. | Altered food intake | | 2. | Obesity | | 3. | Disruption of cortisol (a steroid hormone) levels | | 4. | Loss of lean muscle mass | | 5. | Heart attack | | 6. | Stroke | | When improper sleep patterns continue, the negative effects become greater. The good news is that it's possible to catch up on sleep with a few nights of adequate rest. Start improving your health today with a good night's sleep. |
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Thank You to Our
Wellness Committees
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| | Each month we'll feature one of the amazing Wellness Committees that work so tirelessly to support your health and well-being. This month we send a shout-out to the St. Francis Medical Center Wellness Committee! |
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Get Ready to Get Financially Fit
 Where does all my money go? How am I going to pay these bills? If you're asking yourself these questions, consider signing up for EAP's "Wallet Wellness Challenge," starting in April. Learn critical money management skills such as setting financial goals, making and living by a budget, paying for health care expenses and more with this six-week, online class. Look for more info coming via email, or sign up at the tables during Commitment Week. |
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 About this eNewsletter
Look for this Bon Secours Wellness electronic newsletter on or about the third Wednesday of every month. It's packed with tips, resources and inspiring stories. Share your story ideas via Amy Cutter in Hampton Roads and Meghan Melvin in Richmond.
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No Time to Sleep? Sleep deprivation caused by sleep disorders, if left untreated, can have a detrimental impact on your health and well-being. Try these sleep tips for more rest:
| Avoid falling asleep anywhere other than
your bed. | | Turn off all electronics. | | Try to maintain a regular sleep schedule, even on days off and weekends (within an hour or so). | | Food and drinks containing caffeine should be avoided six hours prior to bedtime. Examples include: caffeinated sodas, chocolate, coffee
and tea. | | If you have difficulty falling asleep at night, avoid daytime naps. | | Keep a regular exercise routine. |
We Can Help!
Our Sleep Disorders Centers are accredited by the American Academy of Sleep Medicine and provide the highest quality of care. We offer comfortable sleep suites for an "at home" sleep experience six nights a week to accommodate your busy schedule. We treat ages 3 and up. Learn more with this flier.
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The rooms at the Sleep Disorders Centers are comfortable and welcoming.
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You Work. Let EITC Work for You!  For the last 40 years, Earned Income Tax Credit made life better for millions of workers. You may have extra money waiting for you. If you qualify and claim the credit, it could be as much as $6,242 from the IRS for some workers. It's easy to find out if you qualify. Use the EITC Assistant to see if you qualify and estimate the amount of your credit. It's easy to find free tax help to prepare and file your taxes. Use the VITA (Volunteer Income Tax Assistance) locator tool on IRS.GOV to find a volunteer site near you. Or, you can prepare and e-file your own taxes with brand-name software using the IRS's Free File. |
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Learning to Pay Attention:
Mindful Awakening
Mindfulness is attention with intention. It is paying attention to the moment, the here and now experiences of your senses ... what you see, touch, smell, taste.
Mindfulness is observing your own thoughts, without judgment. One of the best ways to enhance mindfulness is through mindful-meditation.
When we practice mindfulness, we increase self-awareness, which naturally leads to compassion, justice, respect, integrity and quality. When we are aware in the present moment we can be more innovative and can show conscientious stewardship.
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Try a short mindful breathing exercise.
First, stop multi-tasking...
Now, take three deep belly breaths ... following your breath as far and deep as it can go and exhaling through your nose out into the world ... calming and clearing your mind and awakening into this present moment.
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To learn more about mindfulness, consider enrolling in our Stress Free Now Partnership with the Cleveland Clinic, or contact your Employee Wellness Program for more information.
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