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Pull Out


Get some pointers in our guide to health and fitness


Tech toys you may see in time for the holidays

Colonial Forge wrestlers follow winning tradition VOL. 28 | NUM. 44


Milde to lead supervisors TRACY BELL


tafford County Supervisor Paul Milde, R-Aquia, was voted chairman of the board of supervisors Tuesday by a 4-3 vote. Supervisors Wendy Maurer, Gary Snellings and Jack Cavalier

By the Numbers in 2016 STAFF Deputies




K-9s (Lobo, Havoc, Khaos and Steele)


New deputes hired


New civilians hired


Deputy promotions


Civilian promotions


Additional positions


cast the dissenting votes. Snellings had also nominated Cavalier for the position. Super visor Meg Bohmke, PAUL MILDE R- F a l m o u t h , was voted the vice-chairwoman by

a 5-2 vote, with Cavalier and Snellings casting the dissenting votes. Milde said that there would be a lot to do in 2017 and that he would do his best to live up to the board’s expectations. Milde has served the Aquia District on the board of supervisors since 2005.

Sheriff ’s office shares ‘year in review’

ASSISTANCE Law enforcement calls for service dispatched


Courthouse visitors screened


Prisoners transported


Pieces of evidence managed


INCIDENTS Criminal arrests


Reported crimes


Reported traffic crashes


Total law enforcement incidents


SOCIAL MEDIA Facebook likes




Twitter followers


Animal Shelter (overseen by sheriff’s office) 314 transfers 250 animals spayed/neutered through DMV pet-friendly license plate sales





he Stafford County Sheriff ’s Office has released its first-ever year-in-review package, complete with a video and slide presentation on the highlights of 2016. The review includes accomplishments within the sheriff ’s office, such as increased community partnerships, and the implementation of state-of-the-art technology. Also included are highlights that occurred including President-elect Donald Trump’s visit with the sheriff ’s office.

The year-in-review points out upcoming initiatives such as body cameras, a drone program and enhanced training for staff and residents. Viewers also can get a look ahead at upcoming challenges. “We focused on five key areas in 2016 to help infuse intentional excellence into the daily behaviors of our staff,” said Stafford County Sheriff David Decatur, whose first year in office was in 2016. “We invested in our people, increased partnerships with our community, promoted safety with SHERIFF technology, implePAGE 9 mented new crime-

Hazard, Hirons to lead school board TRACY BELL


tafford County School Board member Holly Hazard was appointed chairwoman of the board Tuesday. Hazard has represented the Hartwood District on the school board since her appointment in December 2012. School board member Scott Hirons was voted the board’s vice-chairman. Hirons was elected to the school board in November 2013. HOLLY HAZARD Hazard and Hirons both said they looked forward to their new roles. A MODERN LIBRARY

In other county news, the school board approved the use of more than $2.1 million from its annual operating savings to renovate the library at North Stafford High School. A design of the 16,500-square-foot library is expected to be final in February, with bidding complete in March, according to a schools system timeline. Construction of the library is expected to begin in May and be completed at the end of August. The project will include a comprehensive interior renovation of the entire library space, including a technology lab, marker space, collaborative learning spaces, small group and individual study rooms, a work room and offices. Modifications to the HVAC system, electrical, plumbing and technology infrastructure in the library will also be part of the project. A $500,000 renovation of adjacent commons is potentially part of the project but won’t be included unless further funding is obtained, the school board said. TEACHING AND LEARNING

Also at the meeting, the





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Two arrested after robbery, kidnapping

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Home of RACSB’s Stafford County Mental Health, Intellectual Disability & Substance Abuse Clinic

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2777 Jefferson Davis Hwy, Unit#115, Stafford, VA 22554 (Aquia Park, right across from Minnieland Day Care) 540-602-7768

“Rappahannock River Crossing Southbound public comment” in the subject line. The project will add two collectordistributor lanes parallel to Interstate 95 southbound between Exit 133 (Route 17) in Stafford County and Exit 130 (Route 3) in Fredericksburg. A new I-95 southbound bridge will be built over the Rappahannock River to carry the new collector-distributor lanes. The new bridge will be built parallel to the existing I-95 southbound bridge at the Rappahannock River. The project seeks to reduce I-95 congestion at Fredericksburg by providing local traffic with an additional route to travel between Route 17 and Route 3 without merging into the interstate's general purpose lanes. The existing I-95 interchanges at Route 17 and Route 3 will also be modified, as well as ramps to the safety rest area and Virginia welcome center.

STAFFORD COUNTY BRIEFS CARDINAL INSTITUTE EXPANDS The Cardinal Institute for Health Careers is opening a new testing center in Stafford County. The center will provide home healthcare education programs that bring more opportunities to citizens to become eligible for healthcare workforce training. Approved by Pearson VUE, the center will allow students to finish their programs and immediately schedule exams online to become certified for employment in their chosen fields. Work will be performed at the Cardinal Testing Center at 150 Riverside Parkway, Ste. 215 in Fredericksburg, and the Car-

We are pleased to welcome

Dr. Marion Messmer DDS,

who will be seeing patients at both of our locations.


Public invited to comment on I-95 Rappahannock crossing The public is invited to attend a design public hearing on Jan. 25 to learn more about the I-95 Southbound CollectorDistributor Lanes − Rappahannock River Crossing project, and to comment on the proposed design. The design public hearing will be held 5-7 p.m. at the Fredericksburg Hospitality House & Conference Center, 2801 Plank Road (Central Park), Fredericksburg. During the two hours visitors can review displays and proposed plans, and discuss questions with Virginia Department of Transportation staff. No formal presentation will be given at the public hearing. Written and oral comments will be accepted at the public hearing, and afterward through Feb. 8. Comments may also be submitted by mail to Krishna Potturi, VDOT Project Manager, 87 Deacon Road, Fredericksburg, VA 22405. Comments may be emailed to Krishna Potturi at krishna. Please write

Monday – Thursday: 8 AM – 7 PM


The driver was identified as ChristoA Stafford man was arrested on kidnapping and robbery charges after the pher Tharrington, 33, of Stafford County. Tharrington was taken into police cusFredericksburg Police Department retody and arrested on charges sponded to a resident’s emerof abduction, robbery, breakgency call for help at an aparting and entering, possession of ment complex. a firearm by a convicted felon, About 11 a.m. Jan. 4 an offiand use of a firearm in comcer from the police department mission of a felony. responded to the apartment Tharrington was transported complex and spoke to a resito Rappahannock Regional Jail dent there. The victim reportand was held without bond. ed that two men, one that he CHRISTOPHER The second suspect was identiknew, forced themselves into THARRINGTON fied as Christopher Smith, 25, of his apartment, tied him up and no fixed address, was taken into custody robbed him at gunpoint. One of the suspects was seen leaving in Jan. 6 by the Stafford County Sheriff ’s Ofa burgundy sedan, according to a police fice. Smith was charged with abduction, report. The vehicle description was sent to law robbery, breaking and entering, possesenforcement agencies in surrounding sion of a firearm by a convicted felon and jurisdictions and a Spotsylvania County the use of a firearm in commission of a deputy saw a vehicle matching the de- felony. — Tracy Bell scription of the suspect’s vehicle.





dinal Institute for Healthcare Careers located in Ste. 211. For more, call 540-479-6600.

TRAINING PROGRAM SET FOR VETERANS, SPOUSES A Boots to Business Reboot training program will be held from 8 a.m. to 5 p.m. Jan. 26 at the University of Mary Washington’s Stafford campus, 125 University Blvd., North Bldg., on U.S. 17. For more information or to register, contact Marci Posey, economic developer, at 804-263-8906 or visit SPORTS



Del. Dudenhefer bows out of race for another term » BY ALEX KOMA

Republican Del. Mark Dudenhefer, who represents parts of Prince William and Stafford counties, won’t be seeking re-election this year. The Second District delegate announced his decision Jan. 6, with a fresh round of House elections looming this November. He’ll continue to represent the district through the new General Assembly session set to start next week. “It has become clear to me that I can better serve my God, my family and my fellow man by pursuing a different

course,” Dudenhefer said in a statement. “I have not decided exactly what that path will be, but I will always remain a steadfast voice for transportation improvements and better communities. I felt it was important to announce my intentions not to run for re-election early enough to give others as much time as possible to plan an effective campaign.” Dudenhefer’s represented the district in Richmond for two nonconsecutive terms, first winning the seat in 2011 before losing it to Michael Futrell in 2013. He was able to win it back in 2015.

Stafford NAACP hosts film, to lobby General Assembly The Stafford County Branch NAACP in partnership with the Central Rappahannock Regional Library is hosting events focused on the book “Hidden Figures” by Margot Lee Shetterly, according to a news release. The branch's Youth Council, Education Committee and Women in the NAACP hosted a free screening of the movie “Hidden Figures” on Jan. 7 at the AMC Potomac Mills theater. The event was open to the public and made possible by donations from Stafford NAACP members, Kappa Foundation of Woodbridge and others.

The Stafford County Branch NAACP also made a donation to bring the “Hidden Figures” author to the CRRL Headquarters on March 4. The 2017 Virginia State Conference NAACP Lobby Day will be held 8 a.m. 4:30 p.m. Jan. 17 at the General Assembly building. Members will meet with legislators and attend General Assembly sessions to voice concerns about proposed legislation and current laws that affect African-American communities in Virginia. For more, visit,

Schools to hold ‘Canstruction’ Stafford County Public Schools is holding its “Canstruction” presentation at Spotsylvania Towne Centre through Monday. The event benefits the Fredericksburg Regional Food Bank and its community partners and features exhibits of cans of food. Five-person teams of students, veterans, businesses and community members build sculptures out of canned goods depicting how one can make a difference in

the lives of the hungry in the community. Participants will use art/design, mathematics and problem-solving skills to create fantastic, innovative structures. An awards ceremony will be held Monday at 4:30 p.m. The public can vote for the people’s choice award on Saturday and Sunday by donating $1 or one canned item. Spotsylvania Towne Center is located at 137 Spotsylvania Mall Drive in Fredericksburg.

Offices in: Roanoke, Harrisonburg, Wytheville, Virginia Learn more at: Dr. David L. Armstrong (866) 321-2030






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Established 1987 Volume 28, Issue 44 (571) 208-8059 news/stafford/ P.O. Box 2522 | Stafford, VA 22555 Postmaster: Send address changes to: Circulation Manager, PO Box 2522, Stafford, VA 22555. Published weekly by HPR-Hemlock LLC, d/b/a Northern Virginia Media Services. ©Stafford County Sun. 2015. All advertising and editorial matter is fully protected and may not be reproduced without permission. BRUCE POTTER CHIEF OPERATING OFFICER 571-333-1538


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NEWS TIPS (571) 208-8059 or email CORRECTIONS InsideNoVa North Stafford wishes to present a fair and accurate news report each week. It is the policy of the newspaper to correct all errors. If you have a concern about a story or photo published, please contact the editor at (571) 208-8059.


Bathroom use becoming divisive element in Virginia, our country It seems to me… The General Assembly is using a ready, fire aim mentality by proposing a law to prohibit people who identify HARVEY GOLD themselves as a different sex than their birth certificate states from using a bathroom of the sex they identify with. In our laws, we have already recognized that gay men, lesbians and transgenders have equal rights and are protected under the law. We have, in some states, recognized same-sex marriage. We permit soft porn on TV as a regular diet from the soaps to nightly TV. We allow many movies to be extremely sexually explicit. Many entertainers, especially women, perform in costumes that leave little to the imagination. Dancing by many entertainers often has more erotic moves than in the Kamasutra. Nobody complains about all of this. But, suddenly, when some people who consider themselves the sex opposite from their birth certificate want to use the bathroom they identify with, we see laws being proposed and some passed to prevent that. Ironically, these folks probably have been using the opposite bathrooms for a long time when they dress to identify with their sexual identity. We just weren’t aware. They didn’t walk into a bathroom and announce their birth sex or wave their birth certificate. They did their business and left others there none the wiser. Have you heard about a lot of people being thrown out of bathrooms because their plumbing didn’t match the sign on the door? I don’t think there was a problem until someone asked to be allowed to use a bathroom that didn’t match their anatomy. Perhaps

it would have been better to follow former President Bill Clinton’s failed program for gays in the military: Don’t ask, don’t tell. But the question was raised and the response brought on another divisive situation for our country. Frankly, I do understand why some people are opposed to allowing what amounts to men using women’s bathrooms and the reverse because, to be blunt, at the urinals what is going on is clear and no secret. It’s what is going on in the stalls that is the question. And, if we don’t know and haven’t known, it doesn’t make any difference. However, it seems the discomfort arises when you know that it is possible that the guy in the next stall is really a gal or the reverse is going on in the powder room. Another fear is of predators having an opportunity to get in bathrooms. But the fact is that no law stops a predator. With the various complexities this issue involves, it is not surprising that some legislators do what they do best. They jump to conclusions and do what they often do worst, which is to propose an unrealistic and unenforceable law. Some, like our neighbor North Carolina, enacted legislation with very unhappy results, economically and socially. The state has experienced companies, meetings and sports events taking their business elsewhere with the resulting loss of millions of dollars. In addition, that state has seen divisiveness where none existed before on this issue, because before it was a non-issue. Now the issue has crossed the border into Virginia. Our legislature has shown that they have members who are no smarter than their counterparts in North Carolina. Please understand, I am neither against the law nor in favor of it. I am against denying that there are some

people who have this identity problem and we need to find a sensible, rational means of resolving it. Just passing a law doesn’t always solve the problem. Remember prohibition and banning gays in the military. That didn’t work. And banning drugs? It seems we need to do more on that one too. Wouldn’t it make sense to first identify the problem in all its aspects before passing a law? For example, how would a law prohibiting men and women with this problem from going into a bathroom that is the opposite of their birth certificate gender be enforced? Security police who check folks out? Maybe bathroom X-ray machines which then could be called X/Y machines? With such a law, we would need an office or department to oversee it. Would the folks in charge of this be allowed to be one of “you know who.” If not, we have a discrimination case in the making. If so, there really doesn’t appear to be a need for a law. While not mentioned, the government could, as they already have done, force businesses to have both gents’ and ladies’ bathrooms even if only one sex worked in that office or if only one person of the opposite sex works among a group of the other sex or no one cared and was happy with one bathroom. It would make a great deal of sense for our legislature either not to pursue this or spend enough time with appropriate input to figure out how to intelligently deal with it. By the way, I think this issue has other far reaching effects. After all, the progress made in male-female relationships, such a law will surely discourage men from finding their feminine side, whatever that means. Harvey Gold can be reached at


The burden is on the county Now the truth comes out. Last summer, I petitioned Supervisor Paul Milde of the Aquia District of Stafford County to consider the residents on Andrew Chapel Road in Brooke to consider the potential for shortcomings of excessive water usage from the underground pockets in our area that has served the residents well, no pun intended, but sustainably. Now with this high density clustered development called Chapel Ridge preparing to go full bore, our concerns are validated and the burden is on the county to appease the issue of its residents.

The classic case for the concern is based on an example, the Ogallala aquifer system. Hydrologists are correct to voice a concern over the mathematics of supply and demand. Heavy usage exacerbates the recovery rate and head pressure at every home that is effectively connected to this resource. Can Stafford County ignore this potential problem? Will the Commonwealth of Virginia look the other way and rely on jurisdictions damming up creeks like Occoquan reservoir supplying over a million people in Northern Virginia with potable water?

If that is the classic answer --urban growth dictates the infrastructure to be implemented--then I support Del. Mark Cole’s effort to do something about it, instead of my representative of Stafford County, basically telling me to go fly a kite. Really Mr. Milde? What will it take to bring the water down to Brooke, to the very firehouse that has no hydrant? I leave that for you to wrestle with. We as residents of Brooke know what recourse to pursue. We ask again, Mr. Milde, what will you do if excessive, allowable and uncontrollable usage compromises our wells? Bryant Wilkerson, Stafford County

Send letters to the editor to











JAN. 13

JAN. 28


Jan. 13-16; center-wide daily Spotsylvania Towne Center Benefits the Fredericksburg Area Food Bank

Rappahannock Model Railroaders Display Jan. 28-29; all day – museum hours National Museum of the Marine Corps, Triangle


JAN. 14

FEB. 11

Pet Adoption Event Petco

Summer Camp & Activities

Fredericksburg Kids’ Expo

11 a.m. to 2 p.m. 309 Worth Ave., Ste. 123, North Stafford

Art Extravaganza

Feb. 11-12; 10 a.m. to 4 p.m. Fredericksburg Expo & Conference Center 2371 Carl D. Silver Parkway, Fredericksburg Adults: $8; seniors: $7 children 4-12: $3; children under 3: free


9 a.m. to noon Rowser Building, Stafford Art stations for children $8 in advance or $10 at the door

FEB. 22

George Washington’s Birthday at Mount Vernon


Cat-Food Drive 9 .m. to 2 p.m. Giant Food, 317 Worth Ave., North Stafford Benefits homeless cats

JAN. 19

9 a.m. to 4 p.m. 3200 Mount Vernon Memorial Hwy., Mount Vernon Free event

Find that perfect summer camp for your kids!


Fredericksburg Spring Home Show

Gymnastics Superhero Party 10:30 a.m. to 12:30 p.m. Stafford Gymnastics & Recreation Center Ages 16 months to 5 years Cost $15 apiece 540-658-5115

March 17-19 (varying hours) Fredericksburg Expo & Conference Center Trends in home and garden products


Fredericksburg Spring Arts & Crafts Faire

JAN. 20

Presidential Inauguration Parade 2:30 p.m. Public entrance opens: 6:30 a.m.

April 1-2; 10 a.m. to 4 p.m. Fredericksburg Expo & Conference Center Jewelry, paintings, photography, ceramics

Fredericksburg Boat Show


1 to 4 p.m. Fredericksburg Expo & Conference Center 2371 Carl D. Silver Pkwy., Fredericksburg At door: $9; Online: &8

April 9; 2 to 4 p.m. Gari Melchers Home & Studio RSVP to 540-654-1851

Pennsylvania Ave., Washington, D.C.

Beeping Egg Hunt (for visually impaired)


Fun was had by all at the 2016 Camp Fairs!

So come to the 2017 fair to see camps from all over the DMV plus: Paisley is quiet 8-year-old couch buddy. She would make the perfect companion for a retired person or senior household. She does get along with felines. She can be seen at the Fredericksburg Regional SPCA, 540-8981500.

• Family fun entertainment, including a DJ! • Family fun activities! • Giveaways galore!

Kane is a 5-year-old male looking for an active family. He is smart and very food motivated, so training should be a snap. He can be seen at the Fredericksburg Regional SPCA, 540-898-1500.

FAIR OAKS MALL 11750 FAIR OAKS FAIRFAX, VA 22033 Roxy is a 2-year-old female shepherd / hound mix. She is housebroken and great with children. She does not get along well with other cats and dogs. She is at the Stafford County Animal Shelter, 540-658PETS.




SATURDAY, JANUARY 21, 2017 10AM - 3 PM

Simba is a sweet 6- to 8-month-old feline with a loving personality. He is neutered and has his rabies vaccines. He does great with other cats and children. He is at the Stafford County Animal Shelter, 540-658-PETS.




For more information, please call 703 318 1385 x1.





Easy Ways to Make Your Bathroom Safer


ou may think of your bathroom as a relaxing oasis. Unfortunately, bathrooms are actually the site of 200,000 injuries annually nationwide, according to the National Safety Council. These incidents happen to people of all ages -- from young children who may see the bathroom as a play area, to expecting women whose balance may be off kilter, to seniors. You can reduce the risk of falling by adding grab bars near the toilet, along the showerhead wall and on the back wall of the tub or shower. Grab bars also provide assistance for getting in and out of the tub, as well raising or lowering yourself onto the toilet. Because people of all ages are prone to injury, adding these safety features is a good idea for every household. And these days, you can do so without compromising on style — brands like Moen offer grab bars in different sizes, finishes and styles, so these elements can blend seamlessly into any décor. With a few simple considerations, you can prioritize safety in your home’s bathrooms. (StatePoint)

Tips to Curb Muscle Loss as you Age


s the population of Americans over age 55 soars toward 70 million over the next decade, more Americans are searching beyond avoiding wrinkles and fine lines for tips, foods and products that will help them live the lives they desire well into their advanced years — and this includes muscle maintenance. As people age past 30, they can lose up to eight percent of their muscle mass each decade. Finding a way to maintain muscle through the years has been one of the more elusive parts of the healthy aging quest. “Muscle loss can really take its toll. Even simple movements like opening a jar of pickles or gardening, become more difficult,” said medical director of NYU Langone’s Preston Robert Tisch Center for Men’s Health, Dr. Steven Lamm. “When you have less muscle mass, the muscles you have must work harder. It can be exhausting.” Per Dr. Lamm, there are a few easy steps that can keep your muscles healthy as you age — and new research shows there may even finally be a way to curb muscle loss associated with aging.

BE ACTIVE One of the most effective ways to keep muscles in tip-top shape is to be active. Even quick exercises done regularly can make a huge difference in your muscle







health. “Try the long route when you’re taking the dog for a walk or take the stairs instead of the escalator. Staying active can also maintain joint health,” said Dr. Lamm.

FEED YOUR MUSCLES Most people know that protein is a building block for muscle, yet don’t get enough of it. Sleep also feeds muscle growth and recovery. “I tell my patients to aim for a regular sleep schedule of eight or nine hours each night to promote optimal muscle mass, heart health and brain health,” said Dr. Lamm. TRY A SUPPLEMENT You cannot halt aging, but new research shows you may be able to curb the muscle loss that comes with getting older. A new clinical study showed that daily supplementation with the super antioxidant, Pycnogenol (pic-noj-en-all), improved muscle function and endurance and reduced some of the symptoms accompanying muscle loss. “I’ve recommended Pycnogenol to my patients for years as a natural extract for healthy aging, and as an important building block of wellness. This research builds on those findings,” says Dr. Lamm. Muscle maintenance is a key to healthy aging. Luckily, there are many steps you can take to prevent muscle loss and stay strong through the years.  (StatePoint) SPORTS









Two Locations: Fredericksburg & Garrisonville







2016 Northern Virginia Top Doctor • 20+ Years Experience


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Better Vision. You’ll See. INSIDENOVA.COM | JANUARY 2017 | HEALTH & FITNESS GUIDE | B1

5 Ways to Rethink Your Resolutions beverages. Try replacing your vanilla latte with a regular latte. Add a touch of cinnamon or cocoa powder rather than sugary syrup. Replace juice and soda with sparkling soda water.



very January, we witness a barrage of articles, blogs and news reports on what diets are best and how to be healthier in the New Year. Resolutions to lose weight may work for the first month but then quickly dwindle. What if we shift away from the common push for a post- holiday cleanse and change our approach to healthy eating altogether? What I am suggesting is that we change the conversation from a “diet” to a few small changes… changes that lead to big results over time with lasting changes for the year, and hopefully a lifetime! Here are some examples: 1. Add a fruit and/or vegetable at every meal. Fruits and vegetables are low in calories and high in nutrients. Ideally, make half your plate vegetables. 2. Get moving! No need to dive


benefits beyond flavor. 5. Out of sight, out of mind. Ditch the candy dish on your desk and don’t keep soda in the fridge. In sight, in mind! In other words, if you don’t see it, you are less likely to eat it. Instead, display fresh fruit on the counter and keep water within reach. Choose one or two of these tips to kick off the new year and then add


another goal as the year goes on.

into an intense workout regime. Start small – three 10-minute walks through the day is a great start! Take a family walk after dinner, or do sit-ups and pushups during commercial breaks. Keep it simple and move!

Remember, it takes 21 days to form

3. Avoid sugary drinks. The average American consumes 22 teaspoons of added sugar per day, much of this from



a habit. Stick with it and you’ll see how small changes can lead to big results! 4. Add flavor! Healthy food does not have to taste bland! Load up on herbs and spices to add major flavor and extra nutrition to your meal. Herbs and spices are high in antioxidants and minerals and have many added

Amanda Barnes is the in-store nutritionist for Giant Food on Chain Bridge Road in McLean. She can be reached at amanda.g.barnes@

6 Easy Ways to Take Better Care of Your Health


new year is an excellent opportunity to assess your health and resolve to make positive lifestyle changes. “Many people work hard to establish healthy habits at the beginning of the year. But for those with busy schedules and tight budgets, maintaining these habits over time can be a challenge,” says Jill Turner-Mitchael, senior vice president of Sam’s Club, Consumables and Health and Wellness. To help people prioritize and maintain their health in 2017, Turner-Mitchael and Sam’s Club pharmacists are offering tips that are practical and affordable. • Secure Regular Screenings: It is important to get regular health screenings to keep track of the state of your health. Routine tests are often the first to get postponed when people get busy, but they are crucial for ensuring any potential medical issues are identified and addressed as early as possible. Resist the urge to let cost or time constraints prevent you from getting regular check-ups. For example, free health screenings are often available at Sam’s Club, which offers a full suite of affordable health care offerings. These screenings are open to both members and the public at no cost, covering a wide range of tests to assess various health factors. Don’t forget regular vision and hearing tests, as well. • Ask Questions: Don’t be afraid to ask questions and seek out advice for improving your health. One easily accessible professional resource that is often overlooked is your local pharmacist. Before visiting the pharmacy, consider whether you have any health questions and jot them down. Pharmacists are eager to help people understand their medications and health, and you don’t need to go through the hassle of making an appointment. • Focus on Fresh Foods: Incorporating fresh fruits, vegetables, whole grains, lean protein and legumes into your meals can help you maintain a healthy weight, while also building your immunity and muscles. Smoothies, leafy green salads, vegetable stews and grilled fish are all great choices. You can also boost flavor with low-calorie ingredients that offer nutritional benefits, such as garlic, onion, spices and herbs. Some retailers today make it easy for shoppers to identify nutritious items. For example, Sam’s Club highlights healthy, organic foods with green tags. • Select Supplements: Even the best diet can fall short of nutritional guidelines. Consider consulting with your healthcare professional about

boosting your diet with a daily multivitamin or supplement tailored to your individual health needs. • Verify Your Vaccinations: Immunizations can help prevent illness and save lives. Make sure you are current on all necessary vaccinations. Talk to your pharmacist about what vaccines you might need, which varies by age. • Enjoy Winter Workouts: You don’t have to become a world class body builder or competitive triathlete to reap the health benefits of exercise. Exercise can help everyone boost immunity, improve cardiovascular fitness and speed up metabolism. Even just committing to a midday walk or opting to take the stairs can

make a big difference. Some people find they are more likely to stick to a workout plan if they enlist friends or coworkers to join them. Many people also find it helpful to track their fitness goals and progress using wearable technology and smart scales, which can

Here for You

provide information on everything from your heart rate to your body mass index. For more tips and information about affordable health care services and free screenings, visit Start 2017 off right by committing to better health. (State Point)


Health Tip

Don’t let the flu bug you. Flu season is here. Colder weather means that flu viruses are out in numbers, and can be especially dangerous for young children and older adults. Symptoms of the flu include fever, cough, sore throat, body aches, and more. Luckily, you can take steps to avoid the flu. Practice good health habits like covering your cough and washing your hands often. The number one method to avoid the flu is to be vaccinated. Talk to your doctor to see if the flu vaccine is right for you.





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CES 2017 shows off possible gifts for this year No sooner does the holiday gift giving season end then the consumer technology manufacturers meet in Las Vegas to try and sell what they MARK STOUT think we will want this coming December. Yes, CES, formerly called the Consumer Electronic Show, was held last weekend. This is an annual column, and reading past ones just underlines that we can’t expect everything we love at CES to appear. Or the products may appear and not find favor with the buying public. A couple of years ago 3D TVs were the rage. Did you ever buy one? Last year I wrote about the Code-aPillar, a toy caterpillar from Fisher-Price that taught elements of programming. We know one family that bought one, and we may buy one soon as a gift. Fisher-Price again this year has an intriguing device— an upgrade actually to their Smart-Cycle exercise bike for kids. It has a holder for a tablet; previous versions required a TV. It comes with an adventure game with literary value, with others available for only $5. Kids can play a game, learn a little and burn off some

calories — all at the same time. It will come in June or July for $150. Coming soon to your health club are exercise bikes with VR helmets. Imagine biking along San Francisco Bay, across the Golden Gate Bridge and down into Sausalito. On your return a setting sun lies to your right, and as your exit the bridge, a full moon hangs above the TransAmerica Pyramid. You’ll enjoy the ride I described. I know I did many times in my 30s. But on mine, I stopped for a beer in Sausalito. Lego Mindstorm robotics kits are meant for older kids. Their new Lego Boost is a $160 set for the younger set that contains components that move, interact with a phone or tablet app, and can be augmented by regular Lego bricks. Kids can make up to five devices after downloading the app that provides instructions and programming for the device. A big winner at CES was Amazon’s Echo, the voice assistant device. Both Ford and Volkswagen announced they will be integrating Echo into their cars. This will give you the ability to give voice commands to listen to music, podcasts, books, navigate and order toilet paper, all on your commute. At home, you might be able to ask your home Echo: “Hey Alexis, how much gas is in my car?”

And Hyundai announced a feature for Google Home where you can say to some of their models “OK Google, start my car.” It will start and run the heat while the doors remain locked. On these cold mornings I regret my car does not have this feature. Voice commands are coming into the home and making home automation viable. One new product is a trash bin you can open with a voice command as you approach it with garbage. Mattel has its own voice assistant designed for children. “Aristotle” works hard to understand your child’s less than perfect speaking. It can play stories, make soothing sounds and generate favorite colors. Its voice is described as that of an eager, twenty-something teacher. For toddlers an add-on camera makes it an encrypted, secure baby monitor. An adult mode ties into Amazon’s Echo and lets parents log feeding and diaper changes and reorder supplies. Manufacturers are recognizing that baby boomers are getting older and offering high-tech canes and wheel chairs. The cane can report if the person has fallen and, with a built in GPS, let loved ones know where they are. The award winning wearable this year was a breast pump that can be worn under the clothing.


ACROSS 1. The Mamas & the ____ 6. Clingy plant 9. Half of Brangelina 13. Poem at a funeral 14. 2nd largest bird in the world 15. Palm grease 16. Abraham’s original name 17. *Columbia introduced the 33 1/3 ___ record 18. Painting support 19. *Originally known as safety cushion assembly 21. *Penny Farthing, e.g. 23. G in music 24. Damp and musty 25. Teacher org. 28. Locus, pl. 30. Opposite of cantata 35. Tiny leftovers 37. Jimmy Kimmel, e.g. 39. Fat cat in the Orient 40. *You can do this from afar with a telescope 41. Certain saxes 43. Org. headquartered in Brussels CLASSIFIED







44. Not Doric nor Corinthian 46. Novice 47. Ponzi scheme, e.g. 48. “____ ____! This is the police!” 50. Trunk extension 52. Priestly garb 53. Sound of a bell 55. Deadeye’s forte 57. *Aid for the blind 61. Inquirers 64. Soup dispenser 65. ____ of war 67. Homeric epic 69. Like Tower of Pisa 70. North American country 71. Incessantly 72. Risky business, pl. 73. p in mph 74. Coastal feature DOWN 1. “The Princess and the ____” fairy tale 2. “Fantastic Four” actress 3. ____wig or ____ winkle 4. Petri dish jellies 5. It can be a mark, sign or word 6. Cause of Titanic’s demise 7. Strike caller 8. Cuban dance 9. Donkey cry 10. Reduced Instruction Set Computer 11. Cain’s

Samsung showed a new high-end Chromebook device. Do you provide tech support for someone who can’t resist installing toolbars and opening every email attachment from strangers? A Chromebook might make their and your life easier. Desktop PCs are getting a boost with wonderfully large, sharp and even curved monitors that bring a new experience to desktop computing. Want to take it with you? Razor has a laptop with three foldout monitors. Pretty cool, unless the guy next to you on a plane is using one. And it wouldn’t be CES without manufacturers bringing forth things they hope we’ll decide we need. Like a drone that flies at 100 mph. Or a hairbrush with microphones and sensors that listens as you brush to determine if your hair is too dry and brittle—under $200. There are Bluetooth connected toasters, a toothbrush that measures your brushing efficiency, VR everywhere and more. For links mentioned in the column or to share this column online, go to http://www. For Mark’s contact information, visit on the web. unfortunate brother 12. Mark for omission 15. Call with a wave 20. Hello in 50th state 22. Deporting agency 24. Make moonshine, e.g. 25. *Jonas Salk’s conquest 26. Group of apes 27. Do penitence 29. *Early gun maker 31. Grannies 32. Manila hemp 33. Bottom line 34. *Manhattan Project invention 36. Largest organ of human body 38. Reality TV’s

Spelling 42. Technical term for human bodies 45. Veal serving 49. Neighbor of Ger. 51. *Clothing named after a site of A-bomb testing 54. Reduce pressure 56. Cantaloupe, e.g. 57. Spill the beans 58. Relative speed of change 59. Miners’ passage 60. Misfortunes 61. #4 Down, sing. 62. Cambodian currency 63. Not loony 66. Put into service 68. *Nobel Prizewinning insecticidal, now banned




Colonial Forge wrestling maintains tradition » BY DAVID STEGON

For InsideNoVa

There is a banner in the corner of Colonial Forge’s gym that lists every wrestler to win an individual state championship at the school, their weight class and the year they won. Colonial Forge’s new wrestling coach, Ian Squires, is a proud member of that listing, having captured the 130-pound state title in 2006. It gives him instant credibility with the wrestlers on the team. But for him it also serves as a way to motivate the young wrestlers, although maybe not in the obvious way. “Winning that title was one of my goals, but I did not check every box here that I could have,” Squires said. “I look back and see the practices I didn’t focus or the other mistakes I made. My first goal was to win four state titles. That’s one thing I try to tell the team. A lot can be accomplished with hard work and the final result comes down to them. They all have the talent.” Squires replaced Bill Swink, a legend in Virginia wrestling who led the Eagles to 16 district titles, 15 region titles and six state championships during 17 years at the school. Swink stepped down at

the end of last season, but already had Squires —who had been an assistant for three years— in mind as a replacement. Squires wrestled collegiately for Boston University and the University of Maryland, bringing with him a knowledge of the kids, the school and the sport. He even had the coach’s eye from a young age, his parents videotaping his matches before he even reached high school for him to dissect later on. “I always enjoyed looking at what I could do better, along with looking for weaknesses in my opponents,” Squires said. “There was always that drive to improve. Now I’m trying to help 40 kids do that, opposed to just myself.” Squires said this year’s squad lacks the depth of previous teams but still has a number of standout performers who could contend for state championships. He highlighted Marc Garofalo, Clay Smith, Jared Lough and Eze Chukwuezi, each of whom placed in the top eight in the 2016 Beast of the East tournament that brings in wrestlers from all over the nation. The team also took first place earlier this season at the Richmond Invitational and swept a Conference 4 dual meet.

Colonial Forge’s Clay Smith, top, is among a number of key returners. MARCUS J. WILSON SR. | FOR INSIDENOVA

More than anything, Squires is trying to adopt Swink’s ability to delegate tasks. Squires said Swink coached without ego, letting those who knew how to teach specific skills better than he handle that aspect of coaching. “He always surrounded him with great

assistants and let them coach what they knew,” Squires said. “I’m trying to be like that. He took the approach that he was never done growing his staff, and I am trying to take the same approach.” Dave Stegon can be reached at

Ravenel, Ezeagwu part of national title team at JMU

Stafford player aided the Dukes drive to championship at the FCS level » BY DAVID DRIVER


Brandon Ravenel attracted the attention of several major college programs coming out of high school, including Boston College, Purdue, Temple and West Virginia. But the North Stafford High School graduate had been to a team camp at James Madison University in Harrisonburg as a teenager before high school. "I loved the place,” Ravenel told the Stafford County Sun in 2013. “I was infatuated with it. I kind of fell for it; I always had a soft spot for it.” He had good memories of that time at JMU and decided to play college football for the Dukes. That decision paid off four years later as Ravenel, a senior wide receiver, is now part of a national championship team at JMU. The Dukes beat Youngstown State 2814 on Saturday in Texas to claim the FCS championship. Ravenel did not have any catches Saturday, but he played in all 15 games this season and led the Dukes with 45 catches for 720 yards and five touchdowns. He was a preseason and post-season all-CAA player in 2016 with the Dukes. “At the beginning of the year every college football program as this goal,” JMU head coach Mike Houston told reporters after the game. “The great thing about tournament play is, it’s not up to a vote system or anything like that. You go out and play it out on the field.”


Brandon Ravenel, a senior wide receiver, is now part of a national championship team at JMU. SUBMITTED

Another member of the title team is David Ezeagwu, a junior linebacker from Colonial Forge High. Ezeagwu played in all 15 games this season and had 19 tackles and 1.5 sacks. He played in 11 games as a sophomore in 2015 and had 11 total tackles, including six solo. The Colonial Forge graduate played in 11 games as a freshman at JMU in 2014 and he had six total tackles, including two in a game against Richmond. Ezeagwu was a defensive end and line-



backer at Colonial Forge High under head coach Bill Brown. He helped the Eagles to a record of 10-4 as a senior as the team advanced to the Group 6A semifinals. Ezeagwu also took part in track and field in high school and was a member of the 800-meter relay team that was eighth in the state meet in 2012. His brother, Daniel, was a defensive back at the University of Maryland during the 2015 season. The Terps beat JMU 52-7 in 2014 as the EDUCATION



brothers were on opposite teams. JMU won at home over New Hampshire and Sam Houston State, and at fivetime national champ North Dakota State in the playoffs before beating Youngstown State, which is coached by former Nebraska head coach Bo Pelini. New Hampshire defensive end Jae’Wuan Horton (North Stafford) had one tackle against JMU in the playoff game. “A lot of the country probably thought when we beat North Dakota State that we’d have a really great chance to win the championship,” JMU quarterback Bryan Schor told reporters last Saturday. It was the second national title for the Dukes in football. The other came in 2004 under former head coach Mickey Matthews, who was the head coach when Ravenel started at JMU. JMU ended the year 14-1 overall, with the only loss coming at the University of North Carolina of the Atlantic Coast Conference. The Dukes won the title in the first season under Houston, who had been at The Citadel. Houston had been at The Citadel for two years and also coached at Division II Lenoir-Rhyne in North Carolina. He took over at JMU for Everett Withers, whose Dukes lost in the first round of the playoffs in both of his seasons there. Withers is now the head coach at Texas State. David Driver can be reached at SPORTS





school board approved a teaching and learning summit proposed for June 26-29. School board member Dewayne McOsker, George Washington District, said: “We as a board had talked about that an important part of our professional development was putting some money back into the folks that are touching the kids and the folks that are touching the kids are these teachers.” Hazard agreed with the importance of the summit. “Every organization I’ve ever worked in, when we would get together and learn together and explore new ideas, we would go back refreshed to our workstations,” she said. “Sometimes it was a cubicle. We would like to bring that to our team and this is one more way we can do that. I hope we will continue to support this as a long-term investment.” COLD-WEATHER SAFETY

Also at Tuesday’s meeting, Stafford County Public Schools’ Super-



fighting initiatives, worked to enhance our professionalism and dedicated ourselves to excellence as a daily practice — as part of our culture and in our DNA.” Decatur was elected sheriff in 2015 after rising through the ranks over a 29year career in the department. “The past year’s accomplishments are due to the efforts of the entire community,” Decatur said. “Engaging our citizens in the work of public safety was a recurring theme in 2016. In a time when the national spotlight focused on challenging relationships between law enforcement and citizens, our year in review is a testament to our strong and trusting partnerships with our community and a reflection of our efforts to enhance transparency and accountability to those whom we serve. Everyone in Stafford deserves credit for making 2016 a successful year for our community.” During the previous year, the sheriff ’s office partnered with the community through a variety of events and initiatives, including National Night Out and the Community Shred, and got help from partners like Crime Solvers. Other projects and partners have included Operation Medicine Cabinet and the Special Olympics. The annual basketball fundraiser benefitting DARE pitted law enforcement against teachers and brought in more than $5,800 for the DARE program. The review included mentions of regional partnerships, training that included preparation for an active shooter, enhanced school-safety planning, work with youth programs and development of its K-9 program. In 2016, Steele joined the K-9 program as its newest member, bringing the numCLASSIFIED



intendent Bruce Benson addressed inclement weather, saying that during the cold-weather months parents should be aware of the decisions being made at SCPS and the care that is taken to make them. There is a whole team of people, he said, that make the decision as to whether or not to close, open or have a late start to school. Benson said that forecasts are triangulated and resources and information are pulled from not just one but a variety of sites specific to our local area. “…We have our own staff that’s out checking the roads and the parking lots. We work very closely with emergency management services, local government and the sheriff ’s office to get a sense of other issues that are out there.” A lot of people are helping the schools do the right thing to ensure that students and adults are safe coming and going from school, Benson assured the public. “We have a lot of folks looking out for our young people and we are committed to making the best decisions that keep everybody safe day in and day out.”

ber of dogs to four. The sheriff ’s office obtained Steele through a Roethlisberger Foundation grant that supports police and fire departments with an emphasis on K-9 units and service dogs. In 2016, the sheriff ’s office was able to add a second major position, nine patrol deputies, a crime scene technician and a fleet manager, according to the report. Deputies also now carry Narcan, which neutralizes heroin and opiate overdoses. Since August 2016, 23 lives have been saved due to the use of Narcan, according to the review. The sheriff ’s office also reported major cases by month. February: the homicide of Maurice Williams Scott in Garrison Woods Apartment Complex. Police said Chancellor Tolliver shot Scott. February: A home-invasion robbery on Sierra Drive. Steven Randall Williams was charged with 10 felonies. May: A shooting at Exxon on Courthouse Road. Corey Andrew Terry was accused of shooting Austen Tyler Agnor. June: A breaking and entering at Aggregate Industries with thousands of dollars of damages done to the company building and vehicles. August: A 15-year-old juvenile was charged with two counts of malicious wounding of two women in his foster home. September: Chelie Legge Casswell was indicted on one count of involuntary manslaughter and one count of cruelty and injury to a child after a 3-year-old girl drowned in a pool in Aquia Harbour. October: Darrell John Edwards was arrested on distribution of heroin and firearm charges. April: Anne Coles was charged with possession with intent to distribute heroin. To view the year-in-review, visit OPINION




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Legal Notices In execution of a Deed of Trust in the original principal amount of $153,695.00, dated August 26, 2013, recorded among the land records of the Circuit Court for Stafford County on September 4, 2013, as Instrument Number 130021509, the undersigned appointed Substitute Trustee will offer for sale at public auction, at the main entrance of the courthouse for the Circuit Court of Stafford County, 1300 Courthouse Rd, Stafford, VA on February 6, 2017 at 9:00 AM, the property described in said deed of trust, located at the above address and briefly described as: LOT #37 IN BLOCK #5, HAMPSTEAD VILLAGE SECTION OF SECTION 1 OF FERRY FARMS DEVELOPMENT AS SHOWN ON THE PLAT THERETO MADE BY LR.R. CURTIS, SURVEYOR, FREDERICKSBURG, VIRGINIA, DATED FEBRUARY 20, 1950 AND RECORDED ON THE 30TH DAY OF MARCH, 1950 INTHE CLERK'S

OFFICE OF THE CIRCUIT COURT OF STAFFORD COUNTY, VIRGINIA, IN PLAT BOOK 1 AT PAGE 124. Tax ID: 54J 2 5 37. TERMS OF SALE: ALL CASH. A bidder’s deposit of $10,000.00 or 10% of the sale price, whichever is lower, will be required in cash, certified or cashier’s check. No more than $9,000 cash will be accepted as a deposit. Settlement within fifteen (15) days of sale, otherwise Trustee may forfeit deposit. Additional terms to be announced at sale. This is a communication from a debt collector. This notice is an attempt to collect on a debt and any information obtained will be used for that purpose. Loan Type: FHA (Trustee # 571739) Substitute Trustee: ALG Trustee, LLC, C/O Atlantic Law Group, LLC PO Box 2548, Leesburg, VA 20177, (703) 777-7101, website: http:// www.atlanticlawgrp. com. The Vendor will be used in conjunction with this sale FEI # 1074.04638 1/06 & 1/13/17

TRUSTEE’S SALE OF 14 Mt Ararat Lane Stafford, VA 22554 In execution of a Deed of Trust in the original principal amount of $473,315.00, dated May 30, 2007, recorded among the land records of the Circuit Court for Stafford County on June 1, 2007, as Instrument Number LR070013321, the undersigned appointed Substitute Trustee will offer for sale at public auction, at the main entrance of the courthouse for the Circuit Court of Stafford County, 1300 Courthouse Rd, Stafford, VA on January 30, 2017 at 9:00 AM, the property described in said deed of trust, located at the above address and briefly described as: LOT 10, SECTION 2, BERKSHIRE SUBDIVISION, AS SHOWN ON PLAT OF SUBDIVISION, BERKSHIRE, SECTION TWO AND RECORDED AS PM050000258, IN THE CLERK'S OFFICE OF THE CIRCUIT COURT OF STAFFORD COUNTY, VIRGINIA. Tax ID: 29E 2 10.

der’s deposit of $13,000.00 or 10% of the sale price, whichever is lower, will be required in cash, certified or cashier’s check. No more than $9,000 cash will be accepted as a deposit. Settlement within fifteen (15) days of sale, otherwise Trustee may forfeit deposit. Additional terms to be announced at sale. This is a communication from a debt collector. This notice is an attempt to collect on a debt and any information obtained will be used for that purpose. Loan Type: Conv/Conv (Trustee # 574496) Substitute Trustee: ALG Trustee, LLC, C/O Atlantic Law Group, LLC PO Box 2548, Leesburg, VA 20177, (703) 777-7101, website: http://www. FEI # 1074.05308 01/13 & 1/20/17


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