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Healthy Lunch & Dinner Ideas

A Halloween dinner
Food writer Emily Freehling's sweet potato and black bean quesadillas have the colors of Halloween, without all the sugar.

Spaghetti with homemade sauce
Honey, oregano, nutmeg and thyme help flavor this sauce, which dietitian Jennifer Motl said goes well with pasta or spaghetti squash.

Local and National Health Headlines

Area's geriatric medical center closing
SeniorCare Geriatric Medical Center, which opened in 2011, will close in November. Find out why at

Group forming for those with chronically ill loved ones
Meetings will provide support to people with a chronically ill or disabled family member. Read more at

Kids with ADHD symptoms struggle more in adulthood
Lower income, higher rates of divorce are more common in people with ADHD symptoms, a study says. Read more at

Three things cause most stomachaches in kids
Stomachaches are a common complaint, and stress is one common cause. Find out other sources of stomach pain at

Stress Buster

Change your perspective
Reduce stress by shifting the way you view life's challenges. "If you learn how to change your mind about the stress in your life and put it in perspective, your body will not respond as often with the stress response that is wearing you out," said Christine Thompson, a local chiropractor and board member for Thrive, The Healing Center. "It is your perception of stress that triggers the stress response." Click the headline to read more about shifting your perspective.

Exercise of the Day

Work your abs
In today's exercise video, learn two new ways to do sit-ups. The first involves lying on your back with your knees bent and arms on the floor, then sliding your hands forward and touching your heels. The second involves straightening your legs, then sitting up and bending your legs. Click the headline for a demonstration from Mary Cooper of Fredericksburg Fitness.

Parenting News & Wisdom

Local mom shuts down electronic babysitter
Fearing her toddler was getting hooked on TV, a local mom scales back on screen time. Read more at

Secondhand smoke ups asthma risk in babies
Babies born prematurely are especially vulnerable to the effects of secondhand smoke, a study says. Read more at

Make a difference

Visit a homebound senior
The Senior Visitors Program is seeking volunteers to provide weekly visits to isolated seniors in their homes. The program is designed to promote independence, dignity and healthy living for older adults by matching them with trained volunteers. For more information about volunteering, or about how to refer a senior citizen to the program, click the headline or call 540/371-2704.

Motivational Words

Give your best
"You have to accept whatever comes and the only important thing is that you meet it with courage and with the best that you have to give." -- Eleanor Roosevelt

What's Happening

Attend Spirit of Women event
Today: Mary Washington Healthcare's Spirit of Women Girls' Night out will take place at the Riverside Center at 5:30 p.m. Cost is $15; activities include a talk by a breast surgeon.

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.

Do yoga for a cause
Oct. 27: Heart to the Sky Yoga Space inside the BOA Martial Arts Center will host a free Karma Yoga class. Donations will be gathered for the Fredericksburg Area Food Bank.

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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