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Healthy Lunch & Dinner Ideas

Grilled Portobello, Pesto and Roasted Red Pepper Sandwich
There are some seriously veggie-licious meals to be made, and this is one of them!

Aloha Teriyaki Shrimp Burgers
If you can't be in paradise, at least you can bring a little paradise to your backyard with these grilled shrimp burgers topped with grilled pineapple and a homemade pineapple teriyaki sauce – just under 300 calories!

Minted Watermelon and Lemon Ice Pops
Juicy-tangy watermelon ice pops somehow taste more of melon than the fruit itself.

Local and National Health Headlines

Many U.S. Kids Missing Out on Preventive Care, CDC Says
Report finds gaps in basic medical care, vaccines, and vision and hearing screenings.

FDA Approves New Obesity Drug
Contrave combines two existing drugs that treat addiction and depression

Health Tips

Want To Lose Weight? New Study Says To Cut Carbs
Funded by the National Institutes of Health and published in the Annals of Internal Medicine, the study found that when a group of adults was placed on either a low-carb or a low-fat diet, those on the low-carb diet not only lost more weight, but also improved their cholesterol and triglyceride levels.

Exercise of the Day

If You Do Nothing Else For Exercise, Walk 10 Minutes A Day
I am not asking for a fast walk, a run, a long distance, or anything too strenuous. All I ask is for at least ten minutes of unwinding and relaxing at the end of the day.

Parenting News & Wisdom

How To Help Your Kids Thrive After A Toxic Divorce
When your once-in-a-lifetime love turns sour and ends in divorce, you might try to maintain some level of amicability with your ex-spouse when there are children are involved.

Motivational Words

Confucius Say...
The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence. - Confucius

What's Happening

Braswell 5k Run/Walk Against Teen Violence
Saturday, September 20, 8 a.m. - Includes a 14 & under 1-mile fun run) in memory of 16-year-old Baron “Deuce” P. Braswell II, a Courtland High junior and victim of teen violence. Courtland High School, 6701 Smith Station Road, Spotsylvania. Call 540.834.2440. Register at

Grapes in the Garden
Sunday, September 21, 2 – 5 p.m. - Annual event to benefits Mary Washington Hospice features food, wine, and beer tastings, live music, and silent and live auctions. Snowden House on the MWH campus 2600 Mary Washington Blvd., Fredericksburg.

Your Yoga-thon
Saturday, September 27th, Hurkamp Park - classes such as Early Workout (Ashtanga), Hips & Shoulders, Relax & Stretch (Restorative), Desk Rx, Healthy Backs, Beginners Q&A, Injury Recovery, Heat Relief (Yin), Strength & Balance, Healthy Heart and Meditation. Additional information can also be obtained by calling 540 760-8193.

Sibling Class
Saturday September 27, 9 a.m. - Spotsylvania Regional Medical Center. For children ages 2 through 9. Through a variety of activities, including a big brother/big sister craft to take home, your child will learn about the changes a new baby can bring into the home in one 1-hour session. Please be sure that your child is in good health and has had the proper immunizations. There is no fee to attend, but registration is necessary. Please register under your child’s name.

Heart Caring For Your Life
Saturday, September 27, 8 a.m. - 1 p.m. - FREE SCREENING for Peripheral Arterial Disease (PAD) & Abdominal Aortic Aneurysm (AAA). At Medical Imaging of Fredericksburg, 1201 Sam Perry Blvd, Suite 102, Fredericksburg. Pre-registration & pre-screening is required. Call 540-741-1404 option 1.

Spotsylvania County Sheriff's Office Deputy Dean Ridings Memorial 5k Walk/Run (DRM5K)
Saturday, October 11, 8:30 AM. - Spotsylvania County Sheriff's Office. Bring canned and boxed food items for food bank donations. Questions? Contact Shaun Jones at - 540.507.7107 or Anita Dean - 804.726.3023

Free Drive Thru Flu Shot Clinic
Saturday October 11, 9 a.m. - Noon. It’s just one more way Spotsylvania Regional Medical Center is keeping you healthy for life. Free flu shot! Must be 18 years or older to participate. For details call 888-685-1610 or visit

Spirit Girls Night Out 2014
Wednesday, October 15, 5:30 - 9 p.m. - This perennially popular, fun, and empowering event sponsored by Mary Washington Healthcare celebrates good health. Along with our Little Black Dress theme, enjoy live jazz with the Abbe Buck Trio and hear from a keynote speaker who embodies class, sophistication and triumph, breast cancer survivor Sheri Y. Prentiss, MD. Riverside Dinner Theatre 95 Riverside Pkwy.

Germanna Volkssport Association Oktoberfest Walk
Saturday, September 27, 1 p.m. - 5k and 10k walks go through government Island and part of the Aquia Harbour Oktoberfest Celebration.

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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