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Healthy Lunch & Dinner Ideas

Jen's Fettuccine Alfredo with mushrooms, shrimp and peas
Fettuccini Alfredo can be decadent, but dietitian Jennifer Motl's recipe cuts the fat while keeping the flavor and adding vitamins.

Moroccan chicken, chickpea and apricot stew
This slow-cooker stew uses lots of spices and as many veggies as you'd like. The recipe comes from A Hint of Honey, a blog created by a Virginia native.

Local and National Health Headlines

Former couch potato gears up for Marine Corps Marathon
A local firefighter's weight shot way up before he got serious about exercising and eating better. Read more at

Enjoy pumpkin treats without all the calories
Pumpkin-flavored drinks popular in fall can pack a ton of calories. Dietitian Jennifer Motl suggests healthier ways to enjoy the flavor.

How valuable are health checkups?
A new analysis questions the benefit of routine checkups and screenings. Read more at

Recovery difficult for meningitis patients
Patients who survive meningitis outbreak endure lengthy hospital stays and powerful medicines. Read more at

Stress Buster

One thing at a time
Watching the Washington Redskins -- now there's some stress for you. They're up, they're down. It's nerve-wracking for fans. But one message you can draw from a game is the importance of being fully focused on the present moment. Players need to concentrate on the play happening now. Off the field, therapists often advise people to ground themselves in the present (not the past or the future), and to face life's challenges one day at a time. Click the headline to read more.

Exercise of the Day

Balancing half moon
Today's exercise video guides you through a series of yoga poses, starting with Warrior 2 and finishing with Balancing Half Moon. The movements are great for opening up your shoulders and upper body after a long day in front of a computer. The poses also strengthen your arms, stretch your legs and challenge your balance. Click the headline for a demonstration from local yoga teacher Maartje Maas-Potterton.

Parenting News & Wisdom

Siblings, parents can protect babies from whooping cough
Babies can't be vaccinated against whooping cough, but vaccinating their families can provide protection. Read more at

Boys are starting puberty as young as 9
Like girls, some boys are entering puberty earlier than ever, according to a new study. Read more at

Make a difference

Volunteer at the Moss Free Clinic
The Lloyd F. Moss Free Clinic, which provides free health care to the Fredericksburg area's poor and uninsured, relies on volunteers to help meet the needs of its patients. The clinic has volunteer opportunities available for health care professionals including nurses, dental assistants and physicians, and for people to help with appointment scheduling, answering phones and more. Click the headline for details.

Motivational Words

Do what you can
"If you can't fly, then run. If you can't run, then walk. If you can't walk, then crawl. But whatever you do, you have to keep moving forward." -- Martin Luther King Jr.

What's Happening

Get a mammogram, massage
Today: Spotsylvania Regional Medical Center will host "Mammos & Massages," a breast cancer screening event, from 1-6:30 p.m. This event also will be held Oct. 23, 29 and 30.

Take part in support group
Oct. 23: Life coach Marcia Grimsley will facilitate a gathering, at the John F. Fick Conference Center at 7 p.m., for family members of people with a chronic illness or disability.

Learn about fibroid surgery
Oct. 25: Spotsylvania Regional Medical Center will host a talk by Dr. Montgomery Johns, from 6-7 p.m., on minimally invasive surgery for fibroids and more.

Walk with a group
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.

Learn about 'the change'
Nov. 8: Spotsylvania Regional Medical Center will host a talk by Dr. Rachel McCarter, from 3-4 p.m., about menopause symptoms and how to find relief.

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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