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Healthy Lunch & Dinner Ideas

Bryanne's Mexican tamales
"Mexican tamales are delicious, and once you crack the code, they are simple to make," says local food blogger Bryanne Salazar. Click the headline and scroll down for her recipe.

Jen's chocolate-walnut dip
This isn't just a dip; dietitian Jennifer Motl says her chocolate-walnut blend also can be used in sandwiches and oatmeal.

Local and National Health Headlines

Why does cold weather make us crave comfort foods?
On dark, cold days, fatty foods may temporarily lift our moods and ease stress. Read more at

Shunning sun might not spare redheads from melanoma
A study suggests redheads are at higher risk for deadly form of skin cancer, even if they avoid the sun. Read more at

Parents say they deserve lots of blame for kids' obesity
In a survey, parents say they're 60 percent responsible for the rise in childhood obesity. Read more at

High-protein diet can help some people lose weight
Study shows a diet rich in protein can help some with weight loss but doesn't affect blood pressure. Read more at

Stress Buster

Cope in the aftermath of a crisis
Stick to your routines as much as possible, keep in touch with friends and consider limiting your exposure to bad news. That's some of the advice a story offers for coping with a stressful event such as Hurricane Sandy. Click the headline to read more.

Exercise of the Day

Stretch your shoulders
Today's exercise is a yoga pose, Gomukasana, that I learned playing softball. It's great for keeping your shoulders loose. Raise one arm over your head, bend your elbow and drop your hand down behind your back. Then put your other arm behind your back, reach up and try to clasp your hands. Click the headline for a demonstration from local yoga teacher Maartje Maas-Potterton.

Parenting News & Wisdom

Boys more inclined to abuse over-the-counter drugs
Researchers found high rates of drug abuse by boys and girls, with boys at higher risk of long-term use. Read more at

Start young when fighting childhood weight woes
A study says efforts to help obese kids slim down are more effective before the teen years. Read more at

Make a difference

Support hurricane relief efforts
The American Red Cross is seeking donations to help people affected by Hurricane Sandy. Donations will provide aid including shelter, meals and basic health care, the organization's website says. Click the headline to visit the Red Cross site. Or, tune in to "Hurricane Sandy: Coming Together," a telethon on NBC tonight at 8 to raise money for the Red Cross' efforts.

Motivational Words

'Follow your heart'
"Remembering you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart." -Steve Jobs

What's Happening

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.

Get advice on aging
Nov. 3: Shiloh Baptist Church (Old Site) in Fredericksburg will host "Aging in Place," a free seminar featuring Valerie Hopson-Bell, a geriatric care adviser, at 10 a.m. Call 540/693-5515 to register.

Attend health event
Nov. 3: Culpeper HealthFest, featuring screenings, massages and information, will be held at the Culpeper County Library from 10 a.m.-1 p.m.

Run for a cause
Nov. 4: The Rikki's Run 5K, which benefits Rikki's Refuge animal sanctuary, will be held at the Chancellor High School track at 8 a.m.

Take part in cancer study
Nov. 7, 8, 9 and 10. Local hospitals will host enrollment sessions for people willing to participate in the American Cancer Society Cancer Prevention Study. For more details, click the headline or call 888/604-5888.

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.

Attend transition conference
Nov. 10: The Pathways to the Future conference, from 9 a.m.-4 p.m., will share information about helping students with disabilities transition from high school to adult life.

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.