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Healthy Lunch & Dinner Ideas

Baked squash and apples
Dietitian Jennifer Motl says this slightly sweet dish, featuring nutmeg and seasonal produce, "is a great way to get kids to eat their veggies."

Brown rice risotto
This dish from the 100 Days of Real Food blog can be a side dish or a meal. It features Parmesan cheese, garlic and more.

Local and National Health Headlines

Dietary choices crucial for those with diabetes
Dietitian Jennifer Motl discusses the eating habits that can help people with diabetes and prediabetes stay well.

Driving while fatigued can be deadly
As the Sky Express bus crash showed, driving drowsy can have horrible consequences. Read more at fredericksburg.com.

Trim calories from Thanksgiving meal
In a slideshow at boston.com, find out how to cut as many as 1,000 calories from the typical Thanksgiving dinner.

Stress Buster

Tips for enjoying the holidays
Joyful for some, family get-togethers also can be stressful. Beatrice Kerr, a licensed clinical social worker with Creating Healing Solutions, suggests thinking ahead. "Ask yourself what seems to always cause you stress, and create a plan to reduce this stressor," Kerr said. If cooking for a group overwhelms you, make your meal a potluck. If you're visiting a difficult family member, "get a hotel room to give yourself an escape. Plan to take walks or have some time alone with your favorite cousin to give yourself a break from so much family time. Taking care of yourself will make the holiday more enjoyable for you and your family."

Exercise of the Day

Plank hamstring curl
Work your hamstrings, arms and core with today's exercise. Beginners can do the exercise on their hands and knees, while people with more arm and core strength can do the move from the plank position. In either case, you'll lift one leg off the ground, straight back, and then curl the heel in toward your bottom. Click the headline for a demonstration and more guidance from Mary Cooper of Fredericksburg Fitness.

Parenting News & Wisdom

Another reason for kids to be physically active
Active kids grow up to have stronger knees, a new study suggests. Read more at familypractice.com.

Get an expert's advice on navigating the teen years
The author of "Letting Go With Love and Confidence" gives tips for helping teens develop a healthy sense of independence. Read more at washingtonpost.com.

Make a difference

Attend Empty Bowl fundraiser
Tickets for the popular Empty Bowl fundraiser, which benefits Empowerhouse (formerly known as the Rappahannock Council on Domestic Violence) will go on sale Dec. 1. The event is Jan. 27 at 5 p.m. Tickets to the annual event are $50. Participants enjoy soup and get to bring home a bowl made by a local potter. Click the headline for details.

Motivational Words

Pause and be still
"Stop a minute, right where you are. Relax your shoulders, shake your head and spine like a dog shaking off cold water. Tell that imperious voice in your head to be still." -- Barbara Kingsolver


What's Happening

Get holiday cooking tips
Today: The Virginia Cooperative Extension-Caroline office will have a special holiday helpline, 1-804-633-6550, from 10 a.m.-6 p.m., offering holiday cooking and shopping tips.

Attend caregiver program
Nov. 20: The Alzheimer's Association is sponsoring a program for caregivers on planning for the holidays at 1:30 p.m. at Home Care America in Fredericksburg. Call 540/370-0835 for details.

Try the Turkey Trot
Nov. 22: The Thanksgiving Day Turkey Trot Mile will be held at the Fredericksburg Expo Center for kids ages 13 and under.

Take part in support group
Nov. 27: Life coach Marcia Grimsley will facilitate a gathering, at the John F. Fick Conference Center at 7 p.m., for family members of people with a chronic illness or disability.

Learn about cataracts
Nov. 30: Mary Washington Hospital will host a free breakfast seminar on cataracts at 8:30 a.m., featuring Dr. Demi Dang.

Run a half marathon
Dec. 9: The Virginia Runner Blue & Gray Half Marathon will be held in Central Park at 7:30 a.m.

Take a shopping class
Dec. 11: The Doctor Yum Project will offer a free grocery shopping class at 7 p.m. to help people make smart, affordable food choices.

Farmer's Markets

Fredericksburg Farmer's Market
The Fredericksburg Farmers Market is located at Hurkamp Park at the intersection of Prince Edward and George Streets, Monday through Saturday, 7:00 am - 2:00 pm.

Farmers Market at Stafford Hospital
Sundays through October, 8 a.m. - 1 p.m. Outside the SH Medical Pavilion

The Rt 639 Farmer's Market
Thursday Evenings through September 25th, 4 p.m. - 8 p.m. Located in the front parking lot of the former Ladysmith elementary School in Ladysmith.








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