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Healthy Lunch & Dinner Ideas

Cranberry and walnut fish
This dish from the Down Home Foodie blog -- created by a UMW grad -- involves marinating fish in a creamy sauce, then coating it with a cranberry and walnut mixture.

Broccoli and peanut sauce
My colleague Katie Thisdell said this recipe is so good "it'll enable you to eat an entire plate of broccoli without noticing!"

Local and National Health Headlines

New diabetes guide a sign of kids' weight woes
So many kids are getting Type 2 diabetes that a doctor's group has issued guidelines on treating them. Read more in my blog.

CPR bill moves forward after emotional appeal
The mother of a Stafford student who died after collapsing at school urged lawmakers to act. Read more in Chelyen Davis' story.

Study gives encouraging news about lumpectomies
There's good news for early stage breast cancer patients who get a lumpectomy instead of a mastectomy. Read more in Reuters.

TV ads may contribute to teen drinking
Middle schoolers who watch and enjoy TV alcohol ads appear to be at greater risk of drinking more as they age, says this CNN story.

Stress Buster

Be aware of your thoughts
Dr. Maha Alattar, a local neurologist and sleep specialist, said she thinks a steady stream of racing, negative or obsessive thoughts is the root cause of much stress. Such thoughts "are never fruitful and they only drain the individual," she said. One way to ease your mind: "Develop awareness of the quality of your thoughts. Make the effort to have positive thoughts. It is a habit you can build."

Exercise of the Day

Move like a surfer
Today's exercise is a fun blend of movements that involves getting into push-up position, then lowering down as if you're getting on a surfboard. From there, kick your legs and move your arms like you're paddling, then hop up and stand with your knees bent as if you're riding a wave. There's more to this exercise; click the headline for a demonstration from Pitaiyo's Alex Kelly-Maartens.

Parenting News & Wisdom

Motherhood isn't for wimps
Writer Amy Umble wishes the "Mommy Wars" would end. All moms face big challenges, she says in our Fredericksburg Families blog.

Parents should let their children stumble
Kids need to confront failure and obstacles in order to grow and become self-sufficient, says this story in The Atlantic.

Make a difference

Volunteer with Senior Visitors program
Volunteer training sessions are coming up for people who would like to pay helpful, friendly visits to isolated seniors in the Fredericksburg area. Click the headline for details about the training sessions, the program and how you can help.

Motivational Words

Carry on
"Expect trouble as an inevitable part of life and repeat to yourself, the most comforting words of all; this, too, shall pass." -- Ann Landers

What's Happening

Take part in health challenge
Feb. 2: A health fair will be held Feb. 2 at Germanna Community College's Daniel Technology Center from 10 a.m.-3 p.m., featuring free screenings, fitness demos and more as part of the "Drop It!" weight loss challenge.

Learn about superfoods
Feb. 2: The Vegetarian Group, which meets at the Unitarian Universalist Fellowship of Fredericksburg, will host a potluck gathering with a talk on superfoods by Dr. Anna Yuschak, a local chiropractor, at 11:30 a.m.

Get eyes and ears checked
Feb. 4: Free vision, hearing and glaucoma checks will be provided at the disAbility Resource Center, 409 Progress St. in Fredericksburg, from 10 a.m.-2 p.m., courtesy of the Fredericksburg Lion's Club. Call 540/373-2559 for details.

Get help coping
Feb. 9: Mary Washington Hospice will offer a program, "Coping With a Broken Heart," featuring the film "Tear Soup," a light lunch and small group discussions, at the downtown Fredericksburg library at 12:30. Call 540/741-2377 to register.

Participate in blood drive
Feb. 9: A blood drive in honor of Leyda Bouchard, a Fredericksburg girl who died in 2011 at age 6, will be held at Spotsylvania Presbyterian Church from 9 a.m.-3 p.m. Click the headline for more details.

Learn outdoor survival skills
Feb. 9: Caledon State Park will host a basic wilderness survival program from 10 a.m.-12:30 p.m.

Visit endurance sports expo
Feb. 9-10: The Mid-Atlantic Endurance and MultiSport Expo will be held at the Fredericksburg Expo Center, featuring vendors and events of interest to runners, cyclists and triathletes.

Take a shopping class
Feb. 13: The Doctor Yum Project will hold a free shopping class at a local grocery store, offering tips on selecting healthy and affordable foods.

Farmer's Markets

Spotsylvania Farmers Market
Route 3 and Gordon Road Commuter Lot - 8 a.m.-1 p.m. Saturdays, April 20-December 21; Winter Market 9:00 a.m.-Noon; second Saturdays, January-March SNAP EBT/Credit Cards Accepted

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

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