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Healthy Lunch & Dinner Ideas

Jen's autumn grape trio
Follow dietitian Jennifer Motl's recipe to whip up a nutritious snack with grapes, yogurt and honey.

Vegetarian split pea soup
This soup is rich in fiber and protein and easy to make, says the creator of the Richmond-based I Heart Vegetables blog.

Local and National Health Headlines

Local parents make big changes in family's health, lifestyle
Concerns about their son's weight spur parents to improve family's eating, exercise habits. Read more at

Gene tests can help docs pick the right meds for you
As personalized medicine evolves, patients' genetic blueprints will help guide their medical care. Read more in Dr. Patrick Neustatter's column.

Let kids savor their Halloween haul
Kids should be allowed to enjoy indulging in their Halloween candy, says dietitian Jennifer Motl. Read more at

NextCare pays $10 million to settle fraud complaint
NextCare, which has clinics in Stafford and Spotsylvania counties, was accused of routinely ordering unnecessary tests on patients. Read more in Jim Hall's story.

Stay dry and stay off the roads
Hopefully, you have lots of water, batteries and non-perishable foods on hand in case your power goes out during the Frankenstorm. Try to stay off the roads, and for the latest storm information, visit

Stress Buster

The 10-minute Tension Tamer
What if you could sleep better and feel less stressed by spending 10 minutes before bedtime breathing slowly while mentally focusing on a serene place like the beach? New research suggests it's possible. Click the headline to read more.

Exercise of the Day

Work your hamstrings and hips
Today's exercise is called a Seated Hip Extension. To do it, sit on a chair or stability ball and extend one leg out, with your heel touching the ground. Then slowly raise your leg, then return it to the ground and repeat. The exercise stretches your hamstrings and works your hip flexors. Click the headline for a demonstration from Garrett Green and Chris McAuliff of Green Fitness in Fredericksburg.

Parenting News & Wisdom

Childhood obesity rates drop in several states
Nutritional improvements in school lunches seem to be making a difference. Read more at

Make a difference

Help Habitat for Humanity
The Greater Fredericksburg Habitat for Humanity relies on volunteers to help provide affordable housing for local families. Habitat volunteers help build homes, work in the agency's ReStore, provide office support and more. Click the headline to learn more ways you can help the organization.

Motivational Words

Protect your time
"Guard well your spare moments. They are like uncut diamonds. Discard them and their value will never be known. Improve them and they will become the brightest gems in a useful life." -- Ralph Waldo Emerson

What's Happening

Learn about lupus
Today: The Fredericksburg chapter of the Lupus Foundation of Virginia will hold a public forum at the Salem Church library at 6 p.m., with speakers including Dr. Avnit Ahuja, a rheumatologist.

Get a mammogram, massage
Oct. 30: Spotsylvania Regional Medical Center will host "Mammos & Massages, a breast cancer screening event, from 10:30 a.m.-6:30 p.m.

Sign up child for Sibshop
Nov. 3: The disAbility Resource Center will host a program, from 9 a.m.-1 p.m., for kids in grades 1-5 who have a sibling with a disability. For details or to register: or 540/373-2559.

Attend health festival
Nov. 3: The Family Health Fest will be held in the Spotsylvania Middle School gym from 10 a.m.-3 p.m., featuring health screenings, fitness demonstrations and more.

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.

Get holistic health advice
Nov. 15: Spotsylvania Regional Medical Center will host a talk from 3-4 p.m. by Dr. Jason Sneed about the benefits and dangers of "all-natural" products and supplements.

Farmer's Markets

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

The Rt 639 Farmer's Market
Thursday Evenings through September 25th, 4 p.m. - 8 p.m. Located in the front parking lot of the former Ladysmith elementary School in Ladysmith.

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