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Healthy Lunch & Dinner Ideas

Emily's pumpkin bread
Whip up some pumpkin bread using a recipe adapted by Emily Freehling. The bread would go nicely with yogurt and fruit for lunch.

Orange vegetable curry soup
Make a soup with carrots, sweet potatoes and winter squash using this recipe from the King George Farmer's Market's manager.

Local and National Health Headlines

Death toll from meningitis outbreak keeps rising
As cases linked to a tainted steroid rise, lawmakers consider the need for stricter drug regulations. Read more at

Northern Neck farmer gets recognition
Lawrence Latane is honored for an essay that provides a glimpse of farm life. Read more at

How can you tell when an ER visit is warranted?
Patients get criticized for heading to the ER for mild sicknesses, but even doctors can't always tell when urgent care is really needed.

Antioxidant-rich foods help cancer survivors
A healthy diet can enhance wellness and reduce the risk of recurrence, doctors say. Read more at

Stress Buster

Can stress lead to depression?
Today is National Depression Screening Day, an effort to raise awareness of depression and encourage people to get screened for it. Does stress lead to depression? It can, in some people, says a story on that explores the link between the two. Stress can be good and healthy in some circumstances, but it can trigger depression in some people. Click the headline to read more.

Exercise of the Day

Get a quick cardio workout
Today's exercise involves a series of moves designed to get your heart pumping. The series includes jacks (a version of jumping jacks), scissors, high knees and butt kicks. You do each quickly, one after the other, then repeat five times. Click the headline for a demonstration by Mary Cooper of Fredericksburg Fitness.

Parenting News & Wisdom

Flu shots safe for kids with egg allergies
A new study says the vaccine, which contains some egg protein, won't harm kids with egg allergies. Read more at

Teens are influenced by their friends' parents
Teens are less likely to drink alcohol or smoke if their friends' moms are strict but warm. Read more at

Make a difference

Help legal services non-profit
Rappahannock Legal Services, a non-profit that serves people who can't afford an attorney, is in "constant need of volunteers to help with filing, Spanish interpreting/translations, research, fundraising, community outreach, and other important tasks," according to its website. Click the headline to learn how you can help the agency.

Motivational Words

Press on
"Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated failures. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race." -- Calvin Coolidge

What's Happening

Get help quitting smoking
Today: 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.

Do Out of the Darkness walk
Oct. 20: The Out of the Darkness suicide prevention walk will be held at Spotsylvania Courthouse Village at 9:30 a.m.

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

Take part in Halloween walk
Oct. 27: The Germanna Volkssport Association will host a Halloween walk through Fredericksburg. Walkers can go at their own pace for 3 to 6 miles.

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.

Healthy Life Virginia is a product of Free Lance-Star Publishing, LLC, 616 Amelia St. Fredericksburg, VA 22401.