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Healthy Lunch & Dinner Ideas

Healthier sweet potato casserole
Doctor Yum cut some of the fat and sugar from her original recipe, but with brown sugar and butter in it, it's still decadent.

Sensational vegan stuffing with nuts
Fredericksburg's Gloria Lloyd highly recommends this side dish, which features sage, celery, chopped walnuts and more.

Local and National Health Headlines

Cost-aware physicians could save patients money
Doctors who are aware of costs and offer treatment options can reduce patients' medical bills, says this column.

Splurge a little and enjoy your Thanksgiving
Emily Freehling believes in eating healthfully, but she advises more indulgence for the holidays. Read more at

Commuters face rage, safety threats on daily drives
There's no doubt commuting is stressful, but ruminating on delays and bad drivers can make the stress worse. Read more at

Stress Buster

Five ways to stress less
Having a toolbox of techniques for reducing stress is better than trying to rely on a single approach, a stress expert says. Click the headline to read more about his "Five Rs" approach to coping with stress.

Exercise of the Day

Challenge yourself with side plank and gate
Today's exercise sequence stretches out your sides while also working your core and building arm strength. In a demonstration video, local yoga teacher Steve Watkins show how to do two forms of side plank: an easier and a harder version. The pose involves balancing on one arm and one foot (or leg) while raising the opposite arm in the air. Watkins also shows how to do a counter-pose called "gate." Click the headline for the demonstration.

Parenting News & Wisdom

Drive-thru ear infection checks?
A pediatrician suggests that brief exams could ease parents' minds and save everyone time. Read more in the Seattle Mama Doc blog.

Some teens using steroids to bulk up
About 5 percent of middle and high school students have used steroids with hopes of building muscles. Read more at

Make a difference

Game will benefit teachers who lost house in fire
A basketball game tonight at Massaponax High School will raise money for two local teachers whose home burned last week. Proceeds from ticket sales and the concession stand will be given to the family, and people can bring items to donate. The game starts at 6:30 p.m. Click the headline for more details.

Motivational Words

Relax your mind
"Your mind will answer most questions if you learn to relax and wait for the answer." -- William S. Burroughs

What's Happening

Attend caregiver program
Today: The Alzheimer's Association is sponsoring a program for caregivers on planning for the holidays at 1:30 p.m. at Home Care America in Fredericksburg. Call 540/370-0835 for details.

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.

Take part in support group
Nov. 27: 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 cataracts
Nov. 30: Mary Washington Hospital will host a free breakfast seminar on cataracts at 8:30 a.m., featuring Dr. Demi Dang.

Attend meditation retreat
Dec. 1: The Meditation Community of Fredericksburg will host a retreat called "Loving Kindness and the Path of Peace," from 9:30 a.m. to 4 p.m. at the England Run library.

Run a half marathon
Dec. 9: The Virginia Runner Blue & Gray Half Marathon will be held in Central Park at 7:30 a.m.

Take a shopping class
Dec. 11: The Doctor Yum Project will offer a free grocery shopping class at 7 p.m. to help people make smart, affordable food choices.

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

Farmers Market at Spotsylvania Regional Medical Center
Looking for healthy eating alternatives this summer? We want to help, every Wednesday through September 3, 2014 we will be hosting the Farmers Market at Spotsylvania Regional Medical Center from 2 pm - 6 pm.

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.