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Healthy Lunch & Dinner Ideas

Shrimp alfredo
Dietitian Jennifer Motl says this recipe "has all the creamy, cheesy goodness of Alfredo sauce, but with less fuss and less saturated fat than the original."

Raspberry protein brownies
Skeptical that a "healthy" brownie could taste good. Vegan advocate Dr. Neil Barnard says this recipe is a winner.

Local and National Health Headlines

Is it time to tweak?
If you're 50 or older, a tweak to your exercise routine could help prevent muscle loss and injury as you age, according to this Reuters article.

Caffeine and kids
Almost three out of every four children and young adults regularly consume caffeine, a recent analysis found. Read more in this Associated Press article.

Cool idea
Instead of storing organs in an ice-filled cooler, a company has developed a device that keeps lungs breathing and hearts beating while awaiting a transplant. Read more in this National Public Radio piece.

Stress Buster

Yoga, anyone?
Yoga is a proven stress buster, but many people are too intimidated to give it a try. Check out this MindBodyGreen post that might help you get started.

Motivational Words

Find happiness
"If you want happiness for an hour, take a nap. If you want happiness for a day, go fishing. If you want happiness for a year, inherit a fortune. If you want happiness for a lifetime, help someone else. --Chinese Proverb

What's Happening

Jazzercise for free
Through Feb. 16: Jazzercise Aquia Fitness Center, Jefferson Davis Hwy., is offering free classes this week. Click the headline or call 540/226-3241 to learn more.

Learn about health and wellness
Feb. 13: A health & wellness fair at the University of Mary Washington's Seacobeck Hall from 4:30-7:30 p.m. will feature health screenings, a "mindful cooking" competition and more. The fair is free, but a dinner buffet costs $10.75. Find out more by contacting Rose Benedict at 540/ 654-2169 or

Discuss dementia and depression
Feb. 13 and Feb. 18: Partners in Aging is presenting a seminar on delirium, dementia and depression. The Feb. 13 seminar is scheduled for 11 a.m. at Mary Washington Healthcare, and the Feb. 18 one for 5:30 p.m. at Spotsylvania Regional Medical Center. Call 540/370-0008 to register.

Dance for health
Feb. 15: From 1-4 p.m. at Spotsylvania Towne Centre's Center Court, Mary Washington Healthcare is celebrating the 10th annual National Day of Dance for Your Health event. Click the headline to learn more or visit

Gluten-free kids are invited
Feb. 15: R.O.C.K. Fredericksburg/Spotsylvania (Raising our Celiac Kids) is hosting a Valentine's Day kids pizza party from 2-5 p.m. at Zoan Baptist Church, 5888 Plank Rd., Fredericksburg, 22407. Click the headline to visit the group's Facebook page.

Love a little
Feb. 15: From 11 a.m.-3 p.m., the Center for Health & Wellbeing, 914 Caroline St., is offering free sessions on using Feng Shui to create romance in your home and life, why pets are good for your health, tips for overcoming emotional eating, heart-healthy foods, and more.

Celebrate for a cause
Feb. 21: From 8-11 p.m., a night of live music, savory hors d'oeuvres and decadent gourmet desserts will benefit the Free Mental Health Clinic of Fredericksburg Counseling Services Inc. Tickets are $35 per person. Call 540/373-2320 or visit to learn more.

Relax awhile
Feb. 26: The Alzheimer's Association and Comfort Keepers are hosting a "Memory Cafe" the second and fourth Wednesday of the month from 10:30 a.m. until noon at 411 Chatham Square Office. People with memory loss and their caregivers can share a cup of coffee, enjoy refreshments and relax. No RSVP is needed.

Learn self-defense
Feb. 27: The Rappahannock Council Against Sexual Assault, Empower House and Majest Martial Arts are offering free self-defense workshops from 11:30-12:15 and 1:15-2:30 at 20 Plantation Drive, Suite 110. Reserve your spot by calling 540/760-3472.

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.

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