Issue No. 38
March 2017

It's Not Just a Bump on the Head - The Importance of Concussion Management
by Rachel Rand, PT, DPT, with Bon Secours Physical Therapy 
The management of a concussion is a constantly evolving topic. Thankfully, in the last several years, there has been more focus than ever before on how to effectively identify and manage concussions, thanks to ongoing research regarding the long-term effects of multiple concussions. As a result, there has been a major change in the way healthcare professionals manage this complicated disorder.
National Nutrition Month -
Put Your Best Fork Forward!

March is National Nutrition Month! Initiated in 1973, National Nutrition Month is an education and information campaign created by the Academy of Nutrition and Dietetics (AND). As Registered Dietitians, we aim to inspire the country to improve health one bite at a time. The theme this year is "Put your best fork forward" which reminds us that each bite, snack, meal, and day is a new opportunity to make better choices.

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Exercise Video


Osteoarthritis Pain Relief: 4 Exercises
National Institutes of Health, Centers for Disease Control and Prevention 

Osteoarthritis - and its aching joint pain - often keep people from doing one of the best things proven to make them feel better: exercise.

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Provider Spotlight

Memorial Medical Center
8200 Meadowbridge Road
MOB IV Suite 306
Mechanicsville, VA 23116
Phone: 804-764-1253

Dr. Raquel Appa Falcao attended Nova Southeastern University for her undergraduate degree. She received her medical degree from the University of Miami Miller School of Medicine and completed her internal medicine residency from Virginia Commonwealth University School of Medicine. After completing her internal medicine residency, Dr. Appa Falcao spent an extra year as a chief resident at Virginia Commonwealth University, focusing on general internal medicine and training residents. Dr. Appa Falcao is board-certified by the American Academy of Internal Medicine and has a special interest in diabetes management. She enjoys cooking, exercising, and spending time with her three-month-old daughter.

What do you enjoy most about being an internal medicine physician?

I enjoy the variety of patients I get to meet, the medical conditions that I have a chance to treat, and the many diseases I have an opportunity to prevent. As an internist, I see people who are young and old with problems that range from acute to chronic. I enjoy treating chronic medical problems such as hypertension, diabetes, and COPD and improving the quality of life of my patients who live with these conditions. However, I also get a thrill when I diagnose an unusual illness or quickly improve someone's health by treating an infection. I learn something new from all my patients whether it is a disease presentation or a new treatment. To have the chance to learn every day is priceless. Finally, as an internist, I also have the chance to see folks who are well and want to prevent diseases before they develop. Preventive medicine is equally important to treating diseases. I relish counseling patients on exercise, diet, and living a healthy lifestyle.
Why did you choose Bon Secours Health System?
I chose Bon Secours Health System because of its mission to help those in need and commitment to service excellence. Within this health system I can provide excellent care to all patients of different socioeconomic backgrounds without discrimination. I am given resources to improve the health of a less fortunate population who lack the financial ability to afford quality healthcare. Finally, I envision providing healthcare as a ministry and a calling, which go hand in hand with Bon Secours' mission.
What do you enjoy outside of your work?
I am the mother of baby girl Isabel, who was born in the summer of 2016, and enjoy every moment I get to spend with her and with my husband as we embarked in the beautiful journey of parenthood. I also enjoy exercising at the gym and taking group classes that focus on weight training, core strengthening, and stretching. Finally, I love to cook and learn new recipes.

Wellness Club Card 
Sponsor Highlight

Save time and money while enjoying freshly made, heart-healthy meals that are delivered to your doorstep! We make enjoying a healthy diet both exciting and easy. There are meal plans for individuals and families. Bon Secours Workforce Wellness members receive 10% OFF when using the coupon code: WELLNESS10. Visit us at

Contact Ashley Kelly at  for more information on our program and services.


Carrot, Cabbage, and Kale Salad

Ready In: 15 mins
Prep: 10 mins
Cook: 5 mins

"This lovely salad is brimming with lush kale, crunchy cabbage, shredded carrots, cranberries, and roasted pumpkin seeds. Drizzle with an apple cider vinegar and honey dressing for a light and fresh finish."
Rachel Patterson,
Registered Dietitian

Yields 6 Servings
  • 1/2 cup pumpkin seeds, roasted
  • 4 tsp apple cider vinegar
  • 1 Tbsp extra virgin olive oil
  • 1 Tbsp lemon juice
  • 1 Tbsp honey
  • 1/8 tsp salt
  • Pinch of pepper
  • 2 cups raw kale, ribs removed and leaves chopped
  • 2 cups cabbage, finely sliced into ribbons
  • 1 cup carrots, peeled and coarsely grated
  • 1/2 cup cranberries
  1. Preheat the oven broiler on high. Evenly spread the pumpkin seeds over a baking sheet and place on the middle rack in the oven. Broil the seeds for about 1-2 minutes, checking frequently to avoid burning. Remove when evenly roasted and let cool.
  2. In a large mixing bowl, whisk together vinegar, oil, lemon juice, honey, salt, and pepper.
  3. Toss kale and cabbage in the dressing. Add carrots, cranberries, and roasted pumpkin seeds. Toss to combine and serve.
Leftover Suggestions
Add lunch meat of choice to a tortilla and top with leftover salad for a delicious wrap.



Stay Active: 
Check out these fun upcoming events!

Grocery Store Tour with The Live Free Group
Monday, March 13: Wegman's, 5:30 pm
Monday, March 27:
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. Call to register at (804) 335-5327 or go to


Westchester Shamrock 5K
Saturday March 18 at 9:00am
Westchester Commons
Rt. 288 and Midlothian Turnpike
Chesterfield, VA
The Westchester Shamrock 5K and Kids 1K Fun Run returns Saturday, March 18, 2017 in and around Westchester Commons Shopping Center. Free admission to the festivities encourages spectators to stroll the streets enjoying food, kids' activities, music, and entertainment. The Bon Secours Health & Fitness Zone provides helpful tips and information, giveaways, samples and more!  Come join the FUN!!

Ukrop's Monument Ave 10K
April 1 at 8:00am
Broad St. and Harrison St.
Richmond, VA
A pep rally. A block party. A race. A gateway to fitness. No matter what you want to call it, we can all agree that the 10k has earned its rep as one of RVA's favorite traditions! Enjoy block after block of great local music and spirit groups. Revel in the crazy costumes, or dress up yourself. Celebrate the new season, and show off your community pride! With 30,000 participants, there's a place for you! Don't worry about how you participate, just make sure you do!

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!

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, patient and survivor support. New this year...Kid's Bubble Run and School Team Challenge!  Children 8 & 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
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 in less than one hour, all offered in a private, convenient mobile health center.

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