Issue No. 39
April 2017

Fuel Your Distance Runs

You need to eat well to fuel your top performances in races. Try out these tips to do your best at any distance.

Let it Shine! 

In the winter months, the days are shorter, there is less 
direct sunlight, and we tend to stay indoors. In the summer we lather up with sun screen and hats to avoid burning. All this leads to less opportunity for your skin to make its own Vitamin D. 
Read More

Prevent High Blood Pressure:
Get It Checked

If you haven't had your blood pressure checked by a doctor lately, you could be one of the millions of American
s who has hypertension, but is completely unaware of it.  Unlike so many other serious health problems, high blood pressure  - the"silent killer" - rarely causes any symptoms. That might explain why one out of five adults who has high blood pressure does not know it.

By Randall Fedro, MD, board-certified family medicine physician with Monarch Medical Associates.

Exercise Video

Provider Spotlight

5875 Bremo Road
MOB South, Suite 209
Richmond, VA 23226
Phone: 804-287-7804

Dr. Rachna Raman is a hematologist and oncologist. She received her medical degree from Patna Medical College in India and her Master of Science in clinical and translational research from the University of Cincinnati. Her post-doctoral training includes an internal medicine residency at The Christ Hospital and a hematology-oncology fellowship at the University of Iowa.

Dr. Raman has published in several peer-reviewed journals and presented her research at national and international meetings. She received the highest accolades in her medical school for academic excellence. Dr. Raman has a special interest in genitourinary and breast oncology. In her spare time, Dr. Raman likes to take long walks and also enjoys yoga.
What do you enjoy most about being a hematologist and oncologist?
Sharing and being part of my patients' journeys, making small differences that to them mean a lot, and the challenge of keeping up with the rapidly changing science.
Why did you choose Bon Secours Health System?
The people and their close collaboration to ascertain excellent patient care and the mission of Bon Secours to align their goals with the community needs.
What do you enjoy outside of your work?
Time spent with my two girls, music, and yoga.

Wellness Club Card
Sponsor Highlight

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Quit Now Virginia   to learn more.





Contact April Hanlon at  for more information on our program and services.

Paleo Breakfast Casserole

  • 3 tbsp olive oil, divided
  • 1/4 onion, chopped
  • 1 garlic clove, crushed or chopped
  • 1 large sweet potato, diced
  • 1/2 lb mushrooms, sliced
  • 10 oz Italian sausage
  • 10 eggs
  • 1/4 cup scallions, chopped to garnish
  • Salt, to taste
  • Pepper, to taste
  • Additional favorite seasonings as desired
  1. In a large pan, over medium-high heat, add half of the oil, onion, and garlic and sauté until translucent, about 3-5 minutes.
  2. Add potato and cook until fork­ tender, about 15 minutes. Remove from the pan and add to a lightly greased baking dish about 12x8-inches.
  3. Add the other 1/2 of the oil to the pan and sauté mushrooms until browned, about 2 minutes. Add to the baking dish as a second layer.
  4. Using the same pan, add the sausage removed from the casing, and cook until browned, about 3-5 minutes. Add the browned sausage to the baking dish as a third layer. At this point, you can cover and refrigerate overnight if you want to wait to bake and serve.
  5. When ready to bake, preheat the oven to 350ºF.
  6. In a medium-sized bowl, whisk the eggs and pour over the casserole mixture in the baking dish.
  7. Bake for 30-40 minutes, or until the eggs are no longer runny. Serve hot and garnish with a sprinkle of scallions.

Stay Active: 
Check out these fun upcoming events!

Grocery Store Tour with the Live Free Group
Tuesday, April 18:
Whole Foods, 2:00 pm
Wednesday, April 26:
T rader Joe's, 5:30 pm
Join us for a fun time and great information for your healthy lifestyle! Participants must make reservations for tour no later than 24 hours before event.
Learn More or call to register at (804)335-5327.

Ragnar Trail Richmond
April 28 - April 29
Pocahontas State Park
10301 State Park Road
Chesterfield, VA 23832
Sports Backers and Ragnar Trail Relays have partnered to bring you Ragnar Trail Richmond-VA (RVA) presented by Salomon. 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.

Uncorked Half
May 6 at 8:00am
New Kent Winery
8400 Old Church Road
New Kent, VA 23124
Escape the hustle and bustle of everyday life, and discover the nearby Virginia countryside as you run, unwind, and uncork an experience all about you! New Kent Winery serves as the perfect backdrop for a race more focused on pampering than pacing. As soon as you cross the finish line, the lesson in luxury begins! Treat yourself to a post-race massage, deluxe brunch package, and, of course, award-winning wine--hey, you've earned it!
you do!
Learn More

Dominion Riverrock
May 19 - May 21
Brown's Island & 
Historic Tredegar
Richmond, VA 23219
Dominion Riverrock is the nation's premier outdoor sports and music festival, bringing athletes, spectators, musicians, and even dogs to Brown's Island for a three-day festival against the backdrop of downtown Richmond's urban riverfront. The festival features a variety of outdoor sports including trail running, kayaking, biking, bouldering, stand-up paddle boarding, and dog jumping. 

Boxer Brief 5k Run
June 3 at 8:30am
Stony Point Fashion Park
The Boxer Brief 5k Run raises awareness about colorectal cancer prevention while raising funds for community education, early detection services, and patient and survivor support. New this year: Kid's Bubble Run and School Team Challenge! Children 8 and under can register onsite race day to participate in the Bubble Run, no fee! The School Team Challenge offers all students a reduced entry fee into the Boxer Brief 5K of only $25.

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.


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