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Healthy Lunch & Dinner Ideas

BLT with Avocado
A BLT for lunch, if made with center cut bacon and whole grain bread it's lighter than a traditional BLT and a great sandwich to pack for lunch. Swapping the mayo for the avocado adds some healthy fats that you can mash up or leave sliced.

Panko Crusted Salmon
The bottom (skin-side) gets seared on the stove and crisp in the oven. The panko coating is crunchy and fresh and flavorful (thanks to a little lemon and parsley). And the salmon in the middle practically melts in your mouth. Perfection.

Cocoa Nib Meringues
Cocoa nibs are roasted cocoa beans, broken into small pieces; they add a bittersweet crunch.

Local and National Health Headlines

Nobody Exercises When It's Cold
An analysis by Jawbone finds that its users don't move around when it's too warm or frosty out. Not even with those little iPhone-compatible gloves on.

Paper Electronics Could Make Health Care More Accessible
Flexible electronic sensors based on paper - an inexpensive material - have the potential to some day cut the price of a wide range of medical tools, from helpful robots to diagnostic tests

Health Tips

3 Ways To Get Your Pumpkin Spice Fix Without The Bad Stuff
More than one friend or client has begged me to tell them how to get their pumpkin spice fix without sacrificing their health.

Stress Buster

3 Habits That Keep You Anxious & Unhappy
In a world filled with quick fixes and simple solutions, it's easy to get accustomed to the commonality of just "getting by."

Exercise of the Day

Mental Fitness: Key to Success in Your Weight Loss Journey
What does it take to really lose weight? According to Ashanti Johnson, a big part of it is mental fitness, which is that mental "muscle" that keeps you motivated and consistent -- not just in your weight loss goals, but in life goals as well.

Make a difference

12 Ways To Invite Kindness Into Your Life
Being kind can transform and heal the crappiest of circumstances.

Love & Relationships

How I Turned My Worst Relationship Into My Best One
The love between my husband and me is strong, but our differences nearly destroyed us. My husband intimidated and confused me. I prioritized communication, and he was anything but verbose. Logical, yes. Practical, definitely. Romantic, not so much.

Motivational Words

It's Your Attitude
If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges. - Pat Riley


What's Happening

PACE - People with Arthritis Can Exercise
Monday, November 24, 12:00 pm - 1:00 pm - This is a community-based, recreational group exercise and education program designed specifically for people with arthritis and related diseases. Location is Tompkins Martin Medical Plaza, Classroom E. Questions call 540-741-1542

22nd Annual YMCA Thanksgiving Day Turkey Trot 5K Run/Walk
Thursday, November 27, 9:05 AM - James Monroe High School, 2300 Washington Ave, Fredericksburg. Start waves will be used for the Turkey Trot 5k. There will be 4-5 waves consisting of an estimated 800-1,000 runners based on times.

Sibling Class
Saturday December 6, 9:00 am - 10:00 am - 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. For children ages 2 through 9. There is no fee to attend, but registration is necessary. Spotsylvania Regional Medical Center.

Mindful Relationship: Self, Other, & the Earth
Saturday, December 13, 9 a.m. - 3:30 p.m. - During this day-long retreat, we will focus on three primary types of relationships self, others, and the Earth”and skillful interaction with them through our thoughts, words, and actions. Held at Unitarian Universalist Fellowship of Fredericksburg, 25 Chalice Circle. Contact Bill Brooks bill@meditatefred.com or 540.538.4342.

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.








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