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Healthy Lunch & Dinner Ideas

Pear gingerbread dessert
This deceptively healthy treat recommended by dietitian Jennifer Motl uses fresh fruit, whole grains and heart-healthy oil.

Sweet potato, bacon and egg hash
If you're looking to indulge, this recipe from the A Hint of Honey blog might be for you. (To slim it down, use veggie bacon or none at all, and don't cook the potatoes in bacon grease!)

Local and National Health Headlines

Should all young athletes undergo heart screenings?
Doctors are torn about the value of screenings that could detect potentially lethal heart conditions. Read more at

What does your breath reveal about you?
Researchers say a growing number of health conditions can be diagnosed by analyzing a person's breath. Read more at

How to navigate insurance enrollment process
Get five tips for choosing the best health plan for you during your employer's open enrollment period. Read more at

Stress Buster

Slow down with peaceful music
Music can have therapeutic benefits, as local neurologist Dr. Maha Alattar and others often have said. Fast-paced tunes can boost your mood, and slower ones can soothe an overactive mind. If your mind is racing, click the headline to give a peaceful piano piece a try. And hit the "send in suggestions" link at the top of the newsletter to send in your favorite, soothing songs for inclusion in upcoming editions.

Exercise of the Day

Do some sun salutations
In today's exercise video, local yoga teacher Maartje Maas-Potterton demonstrates the series of movements that comprise yoga's Sun Salutation A. This is a classic series that involves reaching up, folding forward, stepping into plank position, doing downward dog and more. Click the headline to see the demonstration.

Parenting News & Wisdom

Parental influence critical factor in school success
Parental involvement carries more weight than other factors when it comes to kids' success. Read more at

Kids with autism less disruptive after doing yoga
Teachers say students with autism exhibit fewer disruptive behaviors after morning yoga sessions. Read more at

Make a difference

Help clean up the river
Friends of the Rappahannock will hold its Fall River Cleanup event Oct. 20 at Old Mill Park in Fredericksburg, starting at 9 a.m. "In the last year we have picked up over 13,000 lbs. of trash - and there's still more," the group says on its website. Lunch will be provided. Click the headline to get more details or to sign up to help.

Motivational Words

To succeed, be disciplined
"We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort." -- Jesse Owens

What's Happening

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.

Hear cancer survivor talk
Oct. 15: Spotsylvania Regional Medical Center will host a Pink Mondays seminar featuring a breast cancer survivor, at 5:30 p.m.

Get a mammogram, massage
Oct. 15: Spotsylvania Regional Medical Center will host "Mammos & Massages," a cancer screening event, from 1-6:30 p.m.

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 out 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.

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