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Healthy Lunch & Dinner Ideas

Doctor Yum's pumpkin pancakes
Pancakes are great for breakfast or dinner, and these feature white whole wheat flour, pumpkin puree and a dash of cinnamon.

Sweet potato turkey shepherds pie
A Healthy Life Virginia reader recommended for healthy casserole ideas. Check out this recipe, featuring mushrooms and fresh herbs.

Local and National Health Headlines

Man with cerebral palsy transforms life through exercise
Inspired to lose weight, local man becomes a regular at the gym and boosts his strength and self-esteem. Read more at

Local mental health program expanding its offerings
A free program that helps people manage their mental health is being offered more frequently now. Read more at

Bug scare leads to lessons about 'stuff'
Fear that her "stuff" was infested gave way to thoughts of how much possessions really matter. Read more in Delise Dickard's latest column.

Key things to know about heart health
Your appearance as you age can provide clues to your heart risk. Read more about heart disease in this story.

Stress Buster

Dial down stress in a minute or less recently posted a short story, with a slideshow, on seven tips for easing stress in less than a minute. Seems a little crazy to think you could de-stress that quickly. But as you scroll through the ideas, you may find, as I did, that these strategies are great and proven ways to lighten your load.

Exercise of the Day

Strengthen your core
Today's exercise will challenge the middle of your body, especially your abs. It's basically plank but with your upper body inclined and balanced on a stability ball. Once you're in position, see how long you can hold it. To see how to get in the proper position, click the headline for a demonstration from Garrett Green and Chris McAuliff of Green Fitness.

Parenting News & Wisdom

Even young kids can be calculating and strategic
Kids are generous when someone's watching but "systemically stingy" at other times. Read more at

Make a difference

Help with United Way tax program
The Rappahannock United Way is still seeking volunteers to help with its yearly tax preparation service, which serves area residents making less than $50,000 per year. The agency will provide training for its tax prep volunteers; no experience is necessary. Click the headline for details about volunteer opportunities and a Nov. 15 informational session.

Motivational Words

Something to aspire to
"Every day one should at least hear one little song, read one good poem, see one fine painting and -- if at all possible -- speak a few sensible words." -- Johann Wolfgang von Goethe

What's Happening

Take part in family support group
Nov. 13: 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 epilepsy
Nov. 13: Two local neurologists, Dr. Sandra Crouse and Dr. Amandeep Sangha, will host an epilepsy awareness event at Mary Washington Hospital from 11:30 a.m.-2 p.m.

Get help coping with grief
Nov. 13: Hospice of the Rapidan in Culpeper will host a free workshop at 5:30 p.m. on grief and healing during the holidays.

Learn about essential oils
Nov. 14: Simply Holistic Remedies will hold a free workshop at 6:30 p.m. on essential oils for cold and flu season. Call 540/220-2577 for details.

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.

Get help quitting smoking
Nov. 15: Mary Washington Hospital will host a smoking cessation support group in its cafeteria area at 7 p.m.

Try the Turkey Trot
Nov. 22: The Thanksgiving Day Turkey Trot Mile will be held at the Fredericksburg Expo Center for kids ages 13 and under.

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.

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