Issue No. 48
January 2018

Memorial Regional Medical Center Designated Center of Excellence in Hernia SurgeryTM

Bon Secours Memorial Regional Medical Center has been designated as a Center of Excellence in Hernia SurgeryTM (COEHS) by Surgical Review Corporation. Memorial Regional Medical Center was among the first in the country to achieve COEHS accreditation.
Winter Salads? No Longer
an Oxymoron

by Abby Forman, Registered Dietitian with Bon Secours Physical Therapy & Sports Performance

Just because it isn't spring, doesn't mean we stop eating veggies. Even in winter there are plenty of ways to enjoy a fresh salad.

Kick the Habit for Your New Year's Resolution

by Nicole Anderson, Registered Dietitian

It's never too late to quit smoking! Your health will improve and your risk for heart disease, cancer, lung disease, and other smoking related illnesses will decrease whenever you stop smoking.
Exercise Video 
Denise Austin - Office Workout
Denise Austin: Abs - Office Workout

   Provider Spotlight

Provider Name:
Practice Name:
Associated Internists
7001 Forest Avenue
Suite 405
Richmond, VA 23230
Mrs. Susanna Payne attended the University of Virginia for her undergraduate degree. She received her Bachelor of Science in Nursing from Columbia University and her Master of Science in Nursing from the University of Virginia. Mrs. Payne is certified as a family nurse practitioner by the American Nurses Credentialing Center. The majority of her nurse practitioner experience has been in geriatrics and internal medicine.
In her spare time, Mrs. Payne likes running and barre classes. She enjoys spending time outside with her husband and two children.

What do you enjoy most about being a Family Nurse Practitioner?
The thing that I enjoy the most about being a Family Nurse Practitioner is the opportunity to really get to know my patients. I love primary care for that reason. The relationships that you are able to build with not just the patients, but with their families as well, can be incredibly rewarding. With your patients' trust, knowledge of their baseline health status, home/family status, and their stressors, you can really make a huge impact. I enjoy being able to learn about people, and, in turn, that helps me to be a better advocate for them.

Why did you choose Bon Secours Health System?
I chose Bon Secours Health System because of the mission that they live by--to bring compassion to healthcare and to be good help to those in need. I love the message of caring for all. As I mentioned earlier, I enjoy being an advocate for my patients, and getting to help them in their all-encompassing wellness journey through whatever means I can.

What do you enjoy outside of your work?
When I am not at work, I enjoy spending time with my husband and two children, and being active. We try to spend the weekends doing outdoor activities whenever we can. I believe that fresh air and physical activity are good for both the mind and the body. We spend time going to the various parks in Richmond, walking our dogs, swimming, etc. I really treasure that time with my family.
Wellness Club Card
Sponsor Highlight
American Family Fitness is pleased to offer participants of the Bon Secours Workforce Wellness program a free one week pass valid at any of our nine locations. You will find your pass in your wellness packet, or download it at



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

Winter Salade Nicoise

Ready In: 40 mins
Prep: 15 mins
Cook: 25 mins
Use our  Honey Mustard Vinaigrette  recipe for the dressing. Recipe courtesy of Lynsie Steele.

Yields 4 Servings
1/2 lb green beans
8 oz prepared white beans in vinaigrette with herbs
1 lb fingerling potatoes
1 lb tuna, salmon, or steak, seared
2 oranges
4 oz crumbled blue cheese
1/2 cup toasted hazelnuts
10 oz salad greens
homemade honey mustard vinaigrette
1 Tbsp herb blend

Blanche the Green Beans
  1. Bring 1 inch of water to a boil with a pinch of salt in a medium saucepan. While waiting for the water to boil, trim and clean green beans.
  2. Once water is boiling, add green beans. Immediately cover and cook for exactly four minutes. While green beans are blanching, prepare a bowl filled with ice and water.
  3. Drain cooked green beans and add to the ice water bath to arrest their cooking. This will give them a nice bright green color and the perfect crisp texture. Drain the water as soon as the beans are cooled completely. 
Toast the Hazelnuts
  1. While green beans are blanching, toast hazelnuts by arranging in one layer on a baking sheet and toasting for 7-10 minutes in a preheated 400 degree F oven.
  2. Once skins begin to burst around hazelnuts and they turn a light brown color, remove, allow to cool, and place inside a large dish towel.
  3. Rub off the skins inside the towel by gathering the towel on all sides, lifting, and using your hands to rub the hazelnuts against one another. Put hazelnuts back in the container they came in and shake until skins fall to the bottom. Any unused hazelnuts can be stored, covered, at room temperature for one month. 
Cook the Potatoes
  1. Bring a pot of salted water to boil. Add the potatoes and boil them for 10 minutes, until softened. Remove them from the pan and slice in half.
  2. Add olive oil to a large sauté pan and once hot, place potatoes cut-side down in the pan. When they begin to brown, remove from heat and season with salt and pepper.
Sear the Tuna, Salmon, or Steak 
  1. Heat vegetable oil in nonstick skillet over medium heat.
  2. Sear tuna (or other protein) for 3 minutes.
  3. Reduce heat to medium low and cover skillet. Cook to your desired doneness.
 Arrange the Salad
  1. Peel oranges and pull apart into individual segments. Cut each segment in half crosswise.
  2. On a large serving dish or plate, arrange salad. Begin by covering the plate with salad greens. Then work with the plate of salad in segments, imagining that it is a clock-face. Beginning at 12 o'clock and rotating clockwise, arrange each ingredient separately until the entire plate is filled. First green beans, then white beans, potatoes, oranges, crumbled bleu cheese, toasted hazelnuts and seared tuna. 
  3. When ready to serve, spoon each helping onto individual plates and top with homemade Honey Mustard Vinaigrette.
Stay Active: 
Check out these fun upcoming events!

Outdoor Skating Rink at Stony Point Fashion Park
Open thru Monday, Jan. 15
9200 Stony Point Parkway
Richmond, VA 23235
Learn More  

Grocery Store Tour with the Live Free Group
Thursday, Jan. 11: Whole Foods, 5:30-6:30 pm
Tuesday, Jan. 16: Trader Joe's, 5:30-6:30 pm
Tuesday, Jan. 30: Whole Foods, 5:30-6:30 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 (804) 335-5327. 

Bicycle Maintenance Class
Thursday, Jan. 18
5:30 pm
Carytown Bicycles - Westchester Commons
15615 WC Commons Way
Chesterfield, VA 23113
This class is designed to introduce the basics of bicycle maintenance and repair. The class will offer hands-on instruction in troubleshooting, brake and gear adjustments, tire changing, and roadside repairs. It will also cover proper bike fit, safety, and riding tips. Minimum age is 11. There is no fee, but class size is limited, so registration is required.
Learn More 

Shiver in the River
Saturday, Feb. 24
10 am-4 pm
Historic Tredegar on the James
500 Tredegar Street
Richmond, VA 23219
Four events in ONE! Community Clean-Up, 5K Walk/Run, Winter Festival, and The James River Jump
Learn More

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