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Healthy Lunch & Dinner Ideas

Eggplant and zucchini chips
Spotsylvania County's Christine Carlson recommends these "chips" coated with panko crumbs and great for dipping in your favorite sauce. Enjoy them as a light meal or as a side dish.

Chicken, mushroom and rice casserole
This recipe, from the Gluten Free Easily website, grew from the cook's desire to make a favorite casserole without condensed soup.

Local and National Health Headlines

Are medicines' expiration dates way off?
Some drugs stay potent for decades, but don't ignore those expiration dates just yet. Read more at

Vending machines will list soda calorie counts
Starting next year, the machines will show you how many liquid calories you're about to drink. Read more at

Medicare plays huge role in local health community
Jim Hall writes about the whopping amount of money spent on local Medicare patients last year. Read more at

Can vitamin B supplements give you an energy boost?
A vitamin B deficiency can negatively affect your energy level, but a supplement may not help. Read more at

Stress Buster

Face up to costly stressors
Among the many reasons why keeping your stress level low is important: Chronic stress is linked to afflictions ranging from heart disease to asthma to depression, all of which significantly drive up health care costs, says a story at The story shares a strategy, called FACE, for proactively managing stress. Click the headline to read more.

Exercise of the Day

Work side and ab muscles
Today's exercise, the seated oblique twist, works the part of your body where love handles sometimes develop. It's a great exercise for strengthening your abs and the muscles on the upper side of your body. To do it, sit up straight on a stability ball or chair and twist from side to side. Click the headline for a demonstration from trainers Garrett Green and Chris McAuliff of Green Fitness in Fredericksburg.

Parenting News & Wisdom

Lashing out at your kids can damage their psyches
Most parents yell at their kids at some point, but it's important to regain your cool. Read more at

Alcoholic moms the subject of new documentary
New film was inspired by the death of a Virginia mom who had been drinking while driving with her child. Read more at

Seven factors affect a teen's car crash risk
Inexperience, drinking and being distracted up a teen's odds of crashing. Read about other factors at

Make a difference

Participate in suicide prevention walk
The Out of the Darkness walk to raise awareness and money for suicide prevention will be held Oct. 20, at 9:30 a.m., at Spotsylvania Courthouse Village. The local walk grew from some Courtland High School students' desire to raise awareness after several classmates committed suicide a few years ago. Click the headline to register online or get more details.

Motivational Words

Where there's a will, there's a way
"I have discovered in life that there are ways of getting almost anywhere you want to go, if you really want to go." -- Langston Hughes

What's Happening

Get help quitting smoking
Oct. 11: Mary Washington Hospital will host a meeting of a smoking cessation support group in the cafeteria at 7 p.m.

Attend health fair
Oct. 13: Resurrection Lutheran Church will hold a health fair from 9 a.m.-1 p.m., with free screenings, health information and flu shots while supplies last. Call 540/786-7778 for details.

Take part in cancer walk
Oct. 14: The Making Strides Against Breast Cancer Walk will be held at Fredericksburg's Hurkamp Park at 12:30 p.m., to raise money for the American Cancer Society.

Enjoy a fall run
Oct. 14: The King George Fall Festival 5k will be held at the King George YMCA at 8 a.m. Cost is $20, or $10 for kids' fun run.

Walk for a cause
Oct. 20: A Light the Night Walk will be held at 7 p.m., in Fredericksburg's Hurkamp Park, to raise money for The Leukemia & Lymphoma Society.

Attend health symposium
Oct. 20: The Lake of the Woods Church will host a health fair, with free screenings and expert speakers, from 9 a.m.-2 p.m.

Run a 10k race
Oct. 21: The 10k Run Through History will start at the Spotsylvania Courthouse Village Pavilion at 8 a.m.

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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