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Healthy Lunch & Dinner Ideas

Gluten-Free Vegan Lo Mein
Oven-baked spaghetti squash makes for the perfect noodles: the key is to bake it at 375°F for at least an hour, which is brings out a surprisingly sweet flavor and turns it a lovely yellow color — perfect vegan "egg" noodles.

Ancho-Rubbed Turkey Breast with Vegetables
To enhance turkey's flavor and moistness, and to create an exceptionally crisp skin, try rubbing the bird with a salt, sugar and spice mix before roasting.

Apple Crisp
This is apple pie’s less-fussy but just-as-tasty little sister.

Local and National Health Headlines

WHO Admits Botched Response to Ebola in Africa
Incompetent staff blamed in internal memo from U.N. health agency, news service reports.

As U.S. Economy Worsened, Vasectomy Rates Rose
National data shows a 28 percent rise in men opting for the procedure.

Exercise of the Day

You CAN Do A Perfect Push-Up! Here's How
As we age, we lose about a half pound of muscle a year (after the age of 35) if we aren’t actively replacing it. So at the very least, push-ups will help you maintain muscle and strength.

Parenting News & Wisdom

Daddy Guilt
Some fathers are exercising their emotions as much as mothers when balancing fitness and family

Make a difference

I Had An Absentee Father. Here's How I Forgave Him
My father and I didn’t speak for six years. After yet another heated argument, I moved overseas and cut him out of my life.

Love & Relationships

How I Found The Clarity To Leave My Unhappy Marriage
We were young and healthy, and he had a successful real estate career.

Motivational Words

Enjoy the Victory
The harder the conflict, the more glorious the triumph. -Thomas Paine


What's Happening

Heart Trot
Saturday, October 25, 8:00 a.m. Registration/9:00 a.m. Walk begins John F. Fick Conference, III Conference Center. The cost to register is $12 for ages 13 - 65. All other walkers, strollers and 4 legged friends are free. T-shirts will be provided to all paid registrants. Funds raised will support the Heart Fund at the Mary Washington Hospital Foundation.

A Night Out for the Girls for Good Breast Health
Wednesday, October 29, 6-8 p.m. - Sentara wants to help you take good care of you! We invite you and your friends to join us at our “A Night Out for the Girls” Open House at our new Sentara Lorton Station Women's Imaging Center. It will be an evening of health and pampering. Enjoy refreshments, a relaxing seated massage, and enter to win prizes in recognition of Breast Cancer Awareness Month. Screening mammograms are available and encouraged. Reservations are required. Please call 1-800-SENTARA (736-8272) to reserve your appointment.

Meet the Expert - Taboo Topics: Colorectal Health, the Bottom Line
Tuesday, November 4, 6:30-7:40 p.,. - Colon cancer is the second leading cause of cancer-related deaths in the United States. Join our board certified colon & rectal specialist for a frank discussion on colon health. The discussion will include the latest guidelines for colorectal cancer screening, ways to reduce your risk, understanding what’s normal & what’s not, symptoms to watch for and when you should consult a specialist.

FCA 5K & 1 Mile Run
Sunday, November 9, 8 a.m. - Fairview at river Club Area Course. proceeds benefit Battlefield Area Fellowship of Christian Athletes.

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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