Issue No. 41
June 2017

Lessons Learned from Cancer Survivors
by Mary F. Baker, MSN, RN, FNP-C, AOCNP, CBCN

Once cancer treatment has been completed and your medical team offers congratulations and tells you to return in three months for your next follow-up appointment, many survivors wonder what is next for them and how to keep this from happening to them again.


Summer Strength and Conditioning Programs
Contributed by Curt Truhe, CSCS
As the temperature warms up and the end of school is in the near future, it is now time to start thinking about how you will use the summer months to meet your strength and conditioning goals.
Read More

Painful Walking May Signal Peripheral Arterial Disease

A daily walking habit for 30 minutes is one of the easiest steps you can take to improve your health.

Not only does it reduce your risk of heart disease, stroke, and type 2 diabetes, but walking also decreases your risk for certain cancers and osteoporosis. You can improve your blood pressure, blood sugar, and blood cholesterols as well.
Read more 

Exercise Video

Women's Health

Provider Spotlight

Practice Name:
5855 Bremo Road
MOB North, Suite 207
Richmond, VA 23226
Phone: 804-893-8656
Dr. Mary Ransom attended The University of North Carolina at Charlotte, where she received a BS in Biology. She received her medical degree from the Wake Forest University School of Medicine and completed her neurology residency at Wake Forest University Baptist Medical Center. In addition, Dr. Ransom completed a Clinical Neurophysiology fellowship with a focus on epilepsy at Wake Forest University Baptist Medical Center. Dr. Ransom is a diplomate of the American Board of Psychiatry and Neurology.

In her spare time Dr. Ransom enjoys cycling and running. She has completed a half-Ironman distance triathlon and the Boston Marathon twice. In addition, Dr. Ransom enjoys visiting the Virginia Museum of Fine Arts. She has a medical interest in Epilepsy.
What do you enjoy most about being a neurologist?
People often think that neurological diseases cannot be treated and will ask me what I DO. I enjoy being able to listen to patients and having the opportunity to impact their quality of life with education, lifestyle changes, and medication, even if the neurological disease they have cannot be cured. I love applying my knowledge of epilepsy and treatment of epilepsy to make a positive impact in someone's life.
Why did you choose Bon Secours Health System?
I was familiar with St. Mary's and appreciated the quality of care and the dedication of the nursing staff here. It felt like coming home.
What do you enjoy outside of your work?
I love the Richmond fitness scene! I have found a great group of running and cycling friends that inspire me and make the hard workouts fun. I enjoy time with my significant other, David, and my sister and her husband who live nearby.

Wellness Club Card
Sponsor Highlight

Please come in and enjoy 10% off your entire purchase. Dine-in and take-out only. Visit us at


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

 Avocado Chicken Salad

Prep Time: 10 minutes; Serves 2

  • 1 cup finely chopped cooked chicken
  • 1 avocado, seeded and peeled
  • 1 apple, peeled, cored, and diced
  •  1/4 cup chopped celery
  • 1/4 cup diced red onion
  • 2 tbsp finely chopped cilantro
  • 2 teaspoons lime juice
  • 1/2 teaspoon kosher salt
  • Pinch of ground black pepper
  • 1 teaspoon olive oil (optional)  
  1. Place the chicken, avocado, apple, celery, and red onion in a medium bowl. Gently mash the avocado with a fork and stir so everything mixes well.
  2. Add the cilantro, lime juice, salt and pepper. Add more lime juice or salt to taste. If the mixture seems dry, you can stir in a teaspoon of olive oil.
  3. Serve in the avocado skin (pictured above) or on whole grain bread, toasted bread, or salad greens.

Stay Active: 
Check out these fun upcoming events!

Grocery Store Tour with the Live Free Group
Wednesday, June 14: Trader Joe's, 5:30 pm
Tuesday, June 20: Whole Foods, 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.

TCRR's Twilight Delightfully Different 3.5 Miler
Saturday, June 17
11301 Johnson Road, Petersburg, VA US 23805
Proceeds benefit Richard Bland College, Carson Volunteer Fire Department, and Southside Virginia Emergency Crew.
Learn more

Robious Landing Triathlon
Sunday, June 25
Robious Landing Park, Midlothian VA
Benefiting: The Cameron K. Gallagher Foundation 
The Cameron K. Gallagher Foundation is a beacon of hope for those who are affected by teenage mental illness. From free mental health programs for teens, to peer support curriculum in local schools, to nationwide 5k races that raise awareness of teenage depression and anxiety, CKG Foundation helps those who are fighting the good fight to SpeakUp and get help.

Independence Day Classic 17.76k/7.4k
Saturday, July 2
501 Shirley Plantation Drive, Charles City, VA US 23030

10th Annual Patriots 5K Run/Walk
Tuesday, July 4
Robious Landing Park - 3700 James River Road, Midlothian
10th Annual 5K Race/Walk on the trails at Robious Landing Park, Midlothian. Organized by the Marine Corps League Richmond for the benefit of Virginia-based Veterans Organizations.

Maymont Glow!
Saturday, July 8
Maymont Glow! is your chance to see Maymont in a whole new light, uh, we mean GLOW! We're opening the gates after hours to celebrate summer and Maymont. Families should come, run/walk together, and enjoy glowing in the dusk of a warm, Richmond evening on this 3 mile fun-run/walk. Bring a stroller, dress up, and have glowing fun! Each participant gets cool glow items, and we encourage you to dress up in your best glow could win prizes! 

3rd Annual Bon Secours Richmond Successful Aging Forum
September 25
Mark your calendar for this kickoff event to the 2017 Richmond celebration of International Active Aging Week. This year's theme is "Aging and the Arts" and will feature Dr. Ronald Crutcher, renowned musician and University of Richmond president, as keynote speaker. Come prepared to enjoy a three course luncheon, a health and wellness expo, a vaccine clinic, a Zumba class, and some of Bon Secours "Top Docs" presenting interesting and engaging ways to age successfully! The event costs $10 and includes lunch. Free parking. The event is from 10 am - 3 pm at West End Assembly of God, 401 North Parham Road. Sponsor and exhibitor opportunities available. Please direct any questions to

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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