Special Features - Healthy Family Living 2013
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Transcript of Special Features - Healthy Family Living 2013
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BY KIRSTEN PALARDYRed Deer Express
Parents are always look-
ing for something new, fun
and active to get their chil-
dren involved in and now
there is City Motion’s Fit
Kids program they can try.
City Motion opened their
downtown studio this past
September and fi tness spe-
cialist Krystal Kromm said
it is a great place for par-
ents and their kids.
“We have two differ-
ent versions of kids pro-
grams. One is a mom and
me program for moms and
their kids between zero
to 12 and the other is the
Fit Kids program for chil-
dren aged fi ve to nine to
attend on their own,” said
Kromm.
The Fit Kids program
works to introduce age ap-
propriate workouts and
physical activity to chil-
dren.
“We do a lot of games
and just have fun with the
45 minute class. We do lots
of body weight exercises
and simple things like play-
ing hot potato with a medi-
cine ball. They have fun but
they’re working out and
using their arm muscles,”
said Kromm.
She said while children
in the Fit Kids program
are usually not physically
capable of doing pushups
or sit-ups, they are encour-
aged to try them anyway so
they learn the movements
and how to do them prop-
erly.
Kromm said the advan-
tage to the mommy and me
program is that parents get
a chance to set a good ex-
ample for their child.
“They don’t have to leave
their child in care, they
bring them with them and
they get to see mom doing
physical activity but mom
doesn’t have to lose out on
time with their child ei-
ther.”
Kromm said she enjoys
teaching the mom and me
classes because instead of
impacting just one life, she
gets to affect two in one try.
She also said that City
Motion offers a beginner’s
boot camp. They offer ad-
vanced as well but Kromm
said the advantage to the
beginner’s boot camp is
that it is geared at main-
taining general health
and isn’t geared for people
wanting to compete or do
anything crazy with their
fi tness goals.
“The great thing about
the classes is that you
build community and ac-
countability with know-
ing everybody in the class.
They’ll notice if you’re not
there and ask what hap-
pened, we’re all here for
the same goal.”
Kromm said for parents
worried about their chil-
dren getting involved in
such a physical class that
there is very rarely any
complaint.
“I love teaching the kids
programs because the kids
never say they hate bur-
pees or any other exercise.
They just always have fun
and are excited to do any
part of it.”
For the kids, Kromm said
she builds all kinds of ob-
stacle courses for them and
they get to crawl around.
“They never tell me that
their knees hurt or have
any excuses for not want-
ing to do something. They
just go.”
She said her favorite part
of her job is knowing that
she gets to improve the
quality of life for those in
the programs.
“When somebody loses
25 lbs it’s easier for them
to breathe or get down
and play with their kids
or grandkids or even just
walk up stairs. That sort of
thing goes a long way.”
For more information
on City Motion’s pro-
grams or how to get in-
volved visit www.citymo-
tion.ca or contact City.
phone 403-356-9711.
“THE GREAT THING ABOUT THE CLASSES IS THAT YOU BUILD COMMUNITY AND
ACCOUNTABILITY WITH KNOWING EVERYBODY IN THE CLASS. THEY’LL NOTICE
IF YOU’RE NOT THERE AND ASK WHAT HAPPENED. WE’RE ALL HERE FOR THE SAME GOAL.”
KRYSTAL KROMM
City Motion’s programs for family fi tness
Earl Dreeshen, MP4315 - 55th Avenue, Suite 100A403-347-7426 • www.earldreeshen.ca
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THREE GENERATIONS – From left, Brittany Woodrow, Callen Woodrow, 2, and Darlene Hull, enjoy a nice day at the park on a seasonably warm afternoon. Tanis Reid/Red Deer Expess
It baffl es me that so many of my clients –
smart, savvy people – fail to make the con-
nection between their bitterly unhappy
marriage and some of their health issues, in-
cluding chronic stress, anxiety and fatigue.
Although a person’s home is supposed
to be his or her haven, a shelter from the
storm of work and daily life, too often the
marital home is a place of anger, accusa-
tion, spite and resentment.
Instead of passing in the hallway and
exchanging warm smiles or a frisky hip-
check, spouses dish out cold shoulders
and the silent treatment. Instead of show-
ing interest in each other’s day or offer-
ing to pour a glass of wine for a wound-up
spouse, spouses shout about how they have
it worse and how their partner has it easy.
Instead of speaking to each other in friend-
ship, with intonations of love and good hu-
mour, spouses speak to each other in tones
of contempt, criticism and derision.
Research has shown a connection be-
tween emotional and physical well-being.
It has shown that there is a link between
high-confl ict, high-stress marriages and
even more serious health conditions, such
as heart disease and high blood pressure.
Frequent arguments trigger unhealthy
changes in the body, some of which can
lead to diabetes, depression and even de-
layed wound healing.
Worst of all, it isn’t just spouses that feel
the sickening effects of an unhealthy mar-
riage. Children who must endure an un-
happy home life also suffer from a range of
ailments from chronic stress-related stom-
ach aches and low self-esteem to poor aca-
demic performance and diffi culty interact-
ing with peers. They are also more likely to
demonstrate behavioral problems.
As they move into adulthood, children
from high-stress or dysfunctional homes
are more likely to enter into unhealthy
long-term relationships that are full of
contempt, misery and even abuse. Simply
put, children who grow up watching their
parents hate each other are at a disadvan-
tage. These kids learn by example that
yelling, blaming, name-calling and even
intimidating and assaulting someone you
supposedly “love” is normal behaviour.
The fact is, not all unhealthy marriages
can be cured. If a spouse has no empathy
or humility, or if there are elements of
abuse or intimidation toward a spouse or a
child, the marriage likely cannot be fi xed.
In any case, it certainly isn’t the priority.
Your focus should be on saving yourself
and your children from harm, not saving
the relationship. If your marriage’s health
problems are less serious, however, there
are ways to improve both it and your fam-
ily’s health and happiness in the process.
First, make a conscious effort to remove
contempt, criticism and defensiveness
from your voice tone. Second, show some
humility. Instead of automatically blam-
ing your partner for everything – so that
any argument or discussion turns into a
nasty ping-pong game of back-and-forth
blaming – start listening to and acknowl-
edging your partner’s complaints. Third,
be more empathetic. Try to see the situa-
tion from your partner’s perspective.
Fourth, show more appreciation for
what your partner does, whether it’s work-
ing long hours in the oil patch, waiting on
tables or caring for the kids. Be generous
with your praise. Often, the best way to get
your own needs met, and to feel loved and
appreciated in your marriage, is to show
respect for your partner’s needs. Fifth,
show kindness and affection to your part-
ner on a daily basis.
Once you’ve taken these steps toward a
healthier relationship, you can move on to
tackle your problems, whether they con-
cern money, trust, intimacy, in-laws, pri-
orities, whatever. If you need professional
help to do this, so be it. After all, healthy
marriages lead to healthy spouses and
children. It all starts with you.
Debra Macleod, B.A., LL.B. is a marriage and relationship expert in Canada and the U.S., with a private practice in Red Deer and Lacombe.
Make the connection: poor marriage equals poor health
Debra
M A C L E O D
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The macronutrient composition for
weight loss has been debated for years.
Studies have been performed on various
types of diets for weight loss using a
high protein, lower carbohydrates diet
versus high carbohydrate low protein
diets with consistently positive results.
However in the past, higher protein
diets haven’t been fully embraced as an
acceptable dietary strategy for weight
loss. Unfortunately, higher protein diets
have been viewed as fads resulting in
short term weight loss by some health
professionals who are not up to date on
current research. The dietary approach
that U Weight Loss uses has been
carefully researched and shown to be
extremely effective for weight reduction.
It’s been concluded by individuals who
don’t have a thorough understanding
of weight loss science that all you have
to do to lose weight is eat less and move
more. If this were the case, the World
Health Organization wouldn’t consider
obesity to be one of the greatest public
health challenges of the 21st century.
Worldwide, more than 1 billion adults
are overweight - and at least 300
million of them are clinically obese.
If it really were as simple as reducing
calorie intake and increasing physical
activity, there wouldn’t be thousands
of studies investigating the underlying
causes of obesity concluding that being
overweight and obese is a chronic
condition and more complex than
we originally thought. Clearly other
factors such as environment, stress
levels, metabolism, macronutrient
composition, micronutrient status,
appetite regulation and overall health
have play tremendous roles in the
regulation of weight.
Finally the world’s leading
researchers are validating the results of
our program and what we have known
when we established the U Weight
Loss program, and what leading-edge
nutrition professionals have known
for years. They have found that high
protein, low glycemic diets are more
effective at increasing weight loss
and weight maintenance compared
to diets with other macronutrient
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journals like the New England Journal
of Medicine and the Journal of the
American Medical Association. The U
Weight Loss program follows cutting
edge nutrition science and is developed
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it up. It’s grounded in science, it’s not a
gimmick or a fad, nor does our program
result in short-term weight loss. We
knew that high protein, low glycemic
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BY TANIS REIDRed Deer Express
The Central Alberta Family Expo will
soon be hosting their third annual, locally-
produced and fun-fi lled trade show to the
families of Central Alberta.
This event runs at Westerner Park
March 23-24.
Central Alberta Family Expo is a family-
themed trade show that is geared towards
parents and caregivers who are raising
children in the communities of Central
Alberta.
This expo is being presented and coordi-
nated by local entrepreneurs and mothers
Pat Moore, Nancy Paish and Tera Johnson
who are excited to put together an oppor-
tunity for local businesses and families to
get together.
“With all three of us having raised our
families here, we decided to bring a show
to Red Deer because Calgary and Edmon-
ton have these events and our community
is certainly large enough to be able to host
our own right here,” said Johnson.
People who attend the event can expect
to have a fun family day out. There will be
lots of attractions for the kids at the show
such as petting zoos, infl atable bouncers,
face painting and a chance to see the fea-
ture celebrity character Dora the Explorer.
Red Deer Emergency services will also be
there to talk to families about safety and
give out some free safety items.
Another activity to look forward to is the
Red Deer Kiwanis Safety City area. They
will be bringing their kid quads so that
kids can strap on a helmet and drive on the
track. City Motion will also be coming and
will be providing a free obstacle course for
the younger ones.
However, there is plenty to do for the
adults as well.
Parents, from the expectant stage on, are
defi nitely going to gain some information
as to the services that this community has
out there for them, organizers say. Vendors
are all geared towards the families raising
kids. “It is a place to come together and
connect so that they can realize we have
a lot of support and services right here in
our own community,” said Johnson.
“We do not need to be reaching out to the
larger centres because we have everything
here.”
One of the biggest additions to the expo
this year is the sponsorship of the Sunny-
brook Farm Museum.
To tie this in with the show, there will
be a section called Market Square. Market
Square is going to be an area where tables
will be rented out to local bakers and farm-
ers so attendees will be able to take home
some fresh treats.
On Saturday, Red Deer’s Child Maga-
zine will also be holding their Kid’s Cover
Contest in order to fi nd a local child for a
magazine cover.
For more information, visit www.cen-
tralalbertafamilyexpo.com.
Organizers gear up for Central Alberta Family Expo
SUPPORT – The Sawchuk family, from left, Ryder, 2, Kerry, Teagan, 9, Mandy, and Kaylee, 12, cheer on a local hockey team. Tanis Reid/Red Deer Express
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Often we think that we must give and
give to everyone else before we can do any-
thing for ourselves. The opposite is true. If
you feel good, you are better able to take
care of those important people in your life.
There are many different things that you
can do that will make you feel good which
in turn will make your family life happy
and healthy.
Managing your stress levels is one of the
most important parts of feeling good. One
major way to beat stress is through regular
exercise. When life’s annoyances or frus-
trating situations build up, you can feel
stressed or experience low-grade anger.
More high-energy forms of exercise can
provide an effective release of these nega-
tive emotions, turning these otherwise po-
tentially unhealthy emotions into motiva-
tion for increased health and well-being.
Exercise can also decrease ‘stress hor-
mones’ like cortisol, and increase endor-
phins, your body’s ‘feel-good’ chemicals,
giving your mood a natural boost. Physical
activity itself can take your mind off of
your problems and redirect it on the activ-
ity at hand rather than what was bothering
you.
Exercise also helps you lose weight, tone
your body, and maintain a healthy glow
and a smile. You may feel a subtle but sig-
nifi cant boost as your clothes look more
fl attering on, and you project an aura of
increased confi dence and strength.
Make sure that the physical activity that
you choose is fun and interests you. Be-
cause exercise and physical activity can of-
ten involve others, you can enjoy a double
dose of stress-relief with the combined
benefi ts of exercise and fun with friends.
If you attend a gym
where you enjoy
the company and
fi nd the workouts
fun, you are more
likely to go on a
regular basis.
Another great
way to manage
stress is through
massage. Many
people think that
getting a massage
is too much pam-
pering but, mas-
sages are more
than just a pam-
pering experience, they are a body healing
and emotional stress-relieving tool. Daily
emotional stress can cause tension in the
neck and the back making the neck and
back feel stiff and sore. The discomfort of
tight muscles increases stress. Sometimes
a person does not even realize that he has
muscle tension until the tension is relieved
through massage.
Massages reduce pain by reducing mus-
cle tension and stimulating blood fl ow and
increasing oxygen supplies to the blood
stream. Oxygen is carried through the
blood stream to the muscles, inducing heal-
ing of injuries and sore muscles. Pain and
soreness add to a patient’s emotional stress.
The reduction of pain helps to relieve stress.
The feeling of human touch provides
comfort and the feeling of acceptance.
The intimate caress of a massage lends to
a feeling of acceptance and can increase
self-esteem. Increased self-esteem and the
comfort provided by
closeness with an-
other human help to
relieve stress.
Massage is a use-
ful tool to aid stress
relief and pain re-
lief. Reduction in
stress and pain can
last for days, weeks
or even months
after a massage,
depending on the
individual and cir-
cumstances.
Taking care of
yourself is an im-
portant part of your life and these are just
a couple of ways to help make you feel good
which will make you more able to take care
of your family.
Natasha Kreiger is a coach at Crossfi t Pure Fitness in Red Deer.
Taking good care of yourself is key to a healthier you
NATASHA
K R E I G E R
MASSAGE IS A USEFUL TOOL TO AID STRESS RELIEF
AND PAIN RELIEF. REDUCTION IN STRESS AND PAIN
CAN LAST FOR DAYS, WEEKS OR EVEN MONTHS AFTER A MASSAGE, DEPENDING
ON THE INDIVIDUAL AND CIRCUMSTANCES.
NATASHA KREIGER
Wednesday, March 20, 2013 HEALTHY FAMILY LIVING, Red Deer Express 7
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BY KIRSTEN PALARDYRed Deer Express
Running isn’t just for
those wanting to do a mara-
thon, or even just for those
wanting to get in shape or
stay in shape.
Running is for those who
want to lead a healthier
lifestyle and it doesn’t take
long. A simple run around
the block with the kids in
the evening or even alter-
nating jogging and run-
ning on a quick trip to the
store is enough to incor-
porate a bit of fi tness into
each day.
Stacy Jones, co-manager
of the Running Room, said
most activities involve
some form of running so it
is a good base for anything
people may want to do.
“It’s something that can
be done anywhere and with
anybody. All you need is a
pair of shoes and you can
go,” said Jones.
Jones said one advantage
of running is that adults
and children alike can take
part.
“There are lots of people
who take strollers so even
the really little ones can
come.”
She said parents can get
their kids running by offer-
ing a reward. Whether that
be running to the swim-
ming pool to play, or racing
them to the playground or
store for a cool drink.
Jennifer Phillips, co-
manager at the Running
Room, said the biggest
health benefi t to be found
in running is simply feel-
ing good about yourself
and having more energy to
do things. It is also a great
stress reliever.
Both Jones and Phil-
lips said it is important for
people to know that run-
ning doesn’t need to be
hard, or exhausting. To get
out and run for one minute
and walk for one minute is
healthier than not running
at all.
Jones also said that the
benefi t of running is that
your body automatically
craves the proper food to
heal and recover and then
it becomes second nature
to eat healthier.
The Red Deer Run-
ners are a club in the City
geared at getting people ac-
tive and offering a friendly
environment for people to
enjoy running.
Debbie Dyrland, vice
president of the Red Deer
Runners, said there are of-
ten parents who bring their
children to run with the
club.
“It’s good to get them
involved in something
healthy from the begin-
ning. It’s a great example
for the kids to see the par-
ents being healthy and do-
ing physical activities,”
said Dyrland.
She said one benefi t of
the group is the social as-
pect and the ability to come
out, go for a run, and meet
people that you otherwise
may have never connected
with.
“Depending on how far
people want to get involved
there are lots of races and
things that they can take
part in and potentially
travel for.”
The club runs every
Saturday morning from
the Recreation Centre and
every Wednesday evening
from the Runners Den.
Everyone is encouraged
to take part in running in
some way whether that’s
putting together a group in
your community or going
out with the family once a
day.
The Red Deer Runners
club does have an annual
fee, but Dyrland said every-
one is welcome to come out
and run with them even if
they’re not part of the club.
For more information on
the Red Deer Runners visit
www.reddeerrunners.org.
FUN RUN - The Red Deer Runners meet regularly to exercise, encourage each other and have fun. Tanis Reid/Red Deer Express
Running offers a fun way to get and stay fi t
8 Red Deer Express, HEALTHY FAMILY LIVING Wednesday, March 20, 2013
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Enjoy all the Great things to do this Spring in Red Deer
& Central Alberta!
BY ERIN FAWCETTRed Deer Express
Heritage Ranch is incor-
porating more family fun
activities at its facility as
well as a variety of things
for couples too.
“One of our focuses is
very much on couples –
kind of the romantic ex-
perience out at the Ranch.
Parents need their time to
get away and that is really
where our niche is,” said
Joel Martens, business
owner and operations man-
ager.
Heritage Ranch is in-
creasing their attractions
and has launched a new web
site – www.12datenights.ca.
“There will be 12 date
nights that people can
choose from. That will in-
clude things like segway
tours and dinner and trail
rides and dinner, kayak
ride and dinner. I think
that what we’ve noticed is
that Heritage Ranch is real-
ly a romantic location – you
can take long walks and the
river is right there so that
is what gave us this idea.
We also got the idea from
our guests. We noticed that
some of our guests would
come for a glass of wine in
the evening to just get away
from everything,” said
Martens.
For some family fun,
Heritage Ranch is also go-
ing to add a large-scale bale
maze on the property as
well.
“We also have our pony
rides, carriage rides and
trail rides that we offer for
families,” said Martens.
Last year Heritage
Ranch introduced its new
Winter Night Lights Sleigh
Tour, a 30-minute sleigh
ride where guests could en-
joy thousands of Christmas
lights.
Offi cials at Heritage
Ranch decorated their
horse trail with 20,000
Christmas lights for people
to enjoy.
For Valentine’s Day more
lights were added to incor-
porate the theme of love.
“There were nights
that we had 200-300 people
through prior to Christmas
for that attraction. And
then for Valentine’s Day we
had about 20 proposals,”
said Martens. “It really was
a big success and it’s some-
thing that we are going to
be continuing in years to
come.”
Meanwhile, renovations
to the restaurant are also in
full swing. Renovations to
the kitchen got underway
earlier this year and Mar-
tens said progress is going
well. The new kitchen will
be housed in a separate
structure from the dining
room at Heritage Ranch.
The washrooms in the res-
taurant will also receive an
upgrade as well.
“We will have a full com-
mercial kitchen that will
allow us to serve larger
groups. It’s really a big, big
upgrade for us and it will
make a big difference,” said
Martens.
The restaurant is expect-
ed to re-open in June.
Heritage Ranch to include more activities for couples and families
RIGHT BEHIND – Lacey Robley pulls family friend Bella Johnson, 4, up the path to the tubing hill at Canyon Ski Hill. Tanis Reid/Red Deer Express
Spring has arrivedSpring has arrivedat Parkland!
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BREAKFASTBreakfast Sandwich $4.25
choice of bacon, sausage or ham, with egg and cheese on a Kaiser bun
Pancakes $73 pancakes served with
butter and syrupadd sausage or bacon for $2
French Toast $72 slices served with butter and syrup
add sausage or bacon for $2
ASSORTED PASTRIESCinnamon Bun $3.25Large Cookie $1.75
Toast $1.75Bagel - Plain $2
w/ cream cheese $2.50Muffi n $2.25
Squares $2.50
LUNCHRink Burger $5.25
with lettuce and tomatoadd cheese for $.50 and bacon for $1
Chipotle GrilledChicken Sandwich $6
with lettuce, tomato, onion and chipotle mayo
Hot Dog $4Add chili for $1 or cheese for $.50
Grilled Cheese $5w/ ham $6.50
FriesSmall $2.50 / Large $4.50
add gravy for $1Poutine $6
Chicken Tenders $7w/ fries $9.50
SALADSChicken Salad $11
greens w/ Feta cheese, candied pecans, man-darin oranges, red onions, grape tomatoes and chipotle mango dressing. Without chicken $8
Caesar Salad $6.50add chicken for $4.50
SOUPSoup of the Day $3.50
SANDWICHES AND WRAPS~ Roast Beef ~ Roast Turkey ~
~ Montreal Smoked Meat ~~ BLT ~ Black Forest Ham ~
~ Chicken Salad ~ Egg Salad ~~ Tuna Salad ~
With lettuce, tomato, cheddar cheese and mayo on your choice of white or whole wheat bread or
a fresh wrap $6 eachEXTRASChips $1.50
Chocolate Bars $1.50Fruit Cup $3
Granola Bars $1.75Yogurt Cup $2.50
Vanilla & Caramel Cone $3Iced Cream Sandwich $3
Fudgesicle $2Popsicle $1.50
Coffee / TeaSmall $1.50 / Large $2
Hot ChocolateSmall $1.75 / Large $2.25
MochaSmall $2.25 / Large $2.75
Flavored CappuccinoSmall $2.50 / Large $3
Fountain Pop $1.50Bottled Pop $2.25
Juice $2.25Bottled Water $1.75
Flavored Water $2.25Gatorade $2.50
Milk / Chocolate Milk $2.50Slurpie $2.50
BEVERAGES
STARTERSPULLED PORK POUTINE
lattice cut spicy fries with pulled pork, cheese and gravy $8
try it with sweet potato fries for $1.50
GOLDEN FRIED CALAMARIserved with tzatziki $10
DRY RIBStossed in honey garlic sauce $10
CHICKEN WINGSchoice of hot, honey garlic, salt & pepper,
suicide, sweet chili or sesame Thai, served with ranch sauce $12
CLASSIC NACHOScheese blend, green onions, jalapenos,
tomato, served with salsa, sour cream and guacamole $14 add beef or chicken $5
PLANK FRIESthick cut potato with your choice of dill
pickle, ketchup, cajun or sea salt and malt vinegar $9
SWEET CHILI CHICKEN BITESone pound of breaded boneless chicken
tossed in sweet chili sauce $10
COCONUT SHRIMPblack tiger shrimp with crispy coconut
breading served with sweet chili sauce $11
CHICKEN TENDERSserved with fries and dipping sauce $12
JALAPENO POPPERSstuffed with cream cheese served with dill
sour cream $10
TEX MEX FRIESspicy waffl e fries topped with ground beef,
cheese, tomato, green onion, salsa and sour cream $18
STUFFED YORKIEStraditional Yorkshire Pudding stuffed with diced roast beef and a tangy horseradish mayo $12
PITA CHIPS & DIPShummus, roasted red pepper cream
cheese $9
BACON WRAPPED SCALLOPSserved with tangy garlic aioli $12
BACON WRAPPED STEAK BITESlightly seasoned and seared tenderloin tips
served with your choice of horseradish mayo or tangy BBQ sauce $12
CHEF’S HOMEMADE SOUP $6
ORIGINAL GREENSASIAGO CAESAR SALAD
with bacon bits and croutons$10add chicken for $5 or shrimp for $6
CALIFORNIA MIXED FIELD GREENSfeta cheese, organic greens, julienne apples, candied pecans, grape toma-toes, julienne carrots with balsamic
vinaigrette $12add crispy chicken for $3
ARTISAN QUINOA SALAD organic greens, quinoa, feta cheese,
dried cranberries, cucumber, red onion, candied pecans and grape tomatoes,
with mango chipotle dressing $12 add chicken for $4.50 or shrimp for $5.50
SMOKED SALMON SALADPacifi c smoked salmon gently layered with red onions, fresh lemons, capers
and fresh fi eld greens $13
SEARED STEAK SALAD7oz Sirloin steak served on artisan
greens with granny smith apples, pe-cans, feta, tomatoes and red onions $14
MAIN COURSESAll sandwiches and burgers are served with choice of fries, tossed or Caesar salad. Upgrade to onions rings, sweet
potato fries or poutine for $2.
THE LOFT BURGERtopped with bacon, cheddar cheese and
traditional toppings $14
THE PLAIN JANE BURGERwith lettuce, tomato, onions & pickles $11
BACON MUSHROOM BURGERtopped with swiss cheese and traditional
toppings $15
JALAPENO BACON BURGERwith traditional toppings, jalapenos and
saraichi sauce $15
PRIME RIB BURGER8oz patty and traditional toppings $17
CRISPY CHICKEN CHIPOTLE BURGERcrispy chicken with lettuce, tomato, red
onion and chipotle mayo $14
GRILLED MAC & CHEESE PULLED PORKwith caramelized onions $13
ULTIMATE GRILLED CHEESEwith mozzarella, havarti, swiss,cheddar, and monterey jack $11
QUESADILLAwith tomatoes, green onions, jalapenos and shredded cheese, with your choice
of chicken or taco beef served with salsa, sour cream and guacamole $15
BUFFALO CHICKEN CAESAR WRAPcrispy diced chicken tossed with Caesar
salad $12
PORK CHOPStopped with apple whiskey butter $16
FISH AND CHIPSbeer battered Haddock loins $14
LASAGNE BOLOGNESEwith garlic toast $14
SIRLOIN STEAK SANDWICH7 oz. ‘AAA’ Alberta Sirloin steak
served with fries, coleslaw and garlic toast $14 add mushrooms or onions for $1.50 ea.
DESSERTRaspberry sorbet $7
ASK YOUR SERVER ABOUT OUR DAILY LUNCH SPECIALS.
SUNDAY after 4pm – Prime Rib Night $23
SUNDAY after 6pm – Chicken Wings 10 for $5
MONDAY after 4pm – Appy Night buy one appetizer and get
another of equal or lesser value for ½ price
TUESDAY after 4pm – Mozza Sticks $8
WEDNESDAY after 4pm – Chicken Wings 10 for $5
THURSDAY after 4pm – Dry Ribstossed in honey garlic sauce $8
FRIDAY & SATURDAY all day – Steak Sandwich with fries
and coleslaw $13
&&www.the-hideout.com
Wednesday, March 20, 2013 HEALTHY FAMILY LIVING, Red Deer Express 9
Primary Care Network enhancing health care
BY MARK WEBERRed Deer Express
Partnering doctors with services pro-
vided by Alberta Health Services, the Red
Deer Primary Care Network (PCN) also
aims to better connect patients with pro-
grams to enhance health care.
A PCN is described as a network of doc-
tors and other health providers such as
nurses, dietitians and pharmacists work-
ing together to provide primary health
care to patients.
Each network has the fl exibility to develop
programs and provide services in a way that
works locally to meet specifi c needs of pa-
tients. This fl exibility to develop local solu-
tions to health issues makes each PCN unique,
said Lorna Milkovich, executive director.
“The mandate of the Primary Care Net-
work is to provide comprehensive and
continuous care for all patients in our
community,” she said. “It’s a partner-
ship between 78 local doctors and Alberta
Health Services.” It was launched in 2006,
and the purpose was to fi ll gaps in health
care, help connect people with services,
and also to help them to take better care of
themselves.
“The doctor is now part of a team – a
team of health professionals that they can
draw on as well,” she said. “They also un-
derstand what will be delivered when they
refer their patients on.”
Those interested in how PCNs work
will soon have a chance to better connect
with representatives of the local Network
through a Health Café scheduled for April
17 from 7 to 8:30 p.m. More will be held
through the year as well. “We’ll probably
do about fi ve per year.”
During the session on April 17, partici-
pants will learn about the top fi ve screen-
ing tests for good health and how to get
the most out of a doctor visits, plus there
will be time for questions after. The goal is
to keep the session fun and interactive as
well.
“It’s about the positive – about being in-
teractive and engaging people.”
Meanwhile, the gamut of programs
provided and created by the PCN is wide-
reaching. Family Nurses help people with
chronic conditions such as diabetes and
high blood pressure to better manage their
health. Specifi c programs include Health
Basics which helps people adopt better eat-
ing habits and more active lifestyles. There
are also programs that focus on mental
health concerns such as depression and
anxiety as well such as Happiness 101.
There is also a pharmacist program
where pharmacists will assess, review and
make recommendations for medication
management.
Feedback from folks who have signed up
for the programs has been very encour-
aging, said Milkovich. For example, the
Happiness 101 program has resulted in an
average 20% improvement in mental and
physical well being, according to clients.
“We also developed a group called From
Anxiety to Calm, where people learn to
understand and manage anxiety and be-
come calmer.” Evaluations show that fol-
lowing the program, people report about a
20% drop in anxious feelings and physical
symptoms.” She said a new group is also
being planned which will deal with all
kinds of relationship problems.
Part of the challenge for the PCN is
building awareness - as Milkovich points
out, often there are really helpful pro-
grams that people are simply unaware of.
Currently, there are 42 Primary Care
Networks in Alberta and Red Deer’s PCN
is the eighth largest. As mentioned earlier,
PCN’s differ widely both in size and in the
nature of programs provided.
“The programs in Red Deer look quite
different than other places,” she said.
“Red Deer stands out in that we do a lot
of health promotion. We’re also all about
self-management, about teaching people to
take better care of themselves.”
For more information, check out www.
reddeerpcn.com.
10 Red Deer Express, HEALTHY FAMILY LIVING Wednesday, March 20, 2013
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BY MARK WEBERRed Deer Express
With the goal of keeping
seniors active and engaged,
the Senior Citizens Down-
town House has a full slate
of regular and special events
running all year long.
The facility is located at
5414 – 43 St.
From potluck suppers,
jam sessions and carpet
bowling to all kinds of card
games and Tuesday dance
nights with live music,
there is always something
to bring folks together
and provide opportunities
to build community. The
Tony Connelly Singers are
dropping by each Tuesday
morning as well at 9:30 a.m.
Everyday there is also
lunch served Monday
through Friday for a very
nominal cost, and everyone
is welcome. It runs from
11 to 1 p.m. “We keep the
prices as reasonable as we
can. It’s open to the pubic
as well,” said Debbie Stolte,
coordinator.
Ultimately, it’s all about
planning activities for fun,
recreation and socializa-
tion, she said, who has been
working at the Downtown
House for nearly eight
years. “They get down
here, they can meet with
other people, play cards,
come for lunch, socialize.”
The Senior Citizens
Downtown House, a non-
profi t organization that
receives no government
funding, was fi rst launched
back in 1974 in downtown
Red Deer. It began operat-
ing out of the current fa-
cility in 2000. Stolte said at
the time, the current build-
ing was little more than a
shell but thanks to the hard
work and generosity of
many of the senior patrons
at the time, the facility was
eventually developed and
fi nished.
Meanwhile, operational
expenses are covered by
nominal fees for services
and activities and special
fundraisers. Stolte said it
can be a struggle, but they
aim to keep costs afford-
able so as many people as
possible can take part in
the activities. “We try and
keep the prices low. For
example, we charge $3 for
cards – $1 goes to the Down-
town House, $1 goes to their
coffee and snacks after-
wards and another dollar
goes for prizes.”
Stolte said over the years,
she’s heard a steady stream
of positive feedback from
those who regularly drop
by. Newcomers say they
feel immediately welcome.
“They say we are a
friendly bunch, and every-
one makes them feel wel-
come as soon as they walk
in the door.”
Much of what is on the
schedule runs from month
to month, but special
events are also planned on
a regular basis, too. Look-
ing ahead, there is a fash-
ion show set for April 6 at
1:30 p.m. which costs $5
to attend. The Downtown
House is located near bus
stops, plus seniors can take
advantage of the Action
Bus that is run through the
City of Red Deer.
For Stolte, working at the
Senior Citizens Downtown
House provides a constant
sense of fulfi llment. “They
are my friends – they are
young at heart,” she said.
“It’s a great place to work.”
Downtown House dedicated to seniors’ enjoyment
FUN AND GAMES – Bingo caller Ray Desrochers and Grace Shaw verify a bingo card that turned out to be a winner at the Senior Citizens Downtown House in Red Deer. Tanis Reid/Red Deer Express
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FOR AGES 6-9 YEARS (CLASS MAX: 18) Program Time Cost
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FOR AGES 9-12 YEARS (CLASS MAX: 18)
Program Time Cost
Morning 9:00am-12:00pm $175 + gst
Afternoon 1:00-4:00pm $175 + gst
Full-Day 9:00am-4:00pm $275 + gst
Wednesday, March 20, 2013 HEALTHY FAMILY LIVING, Red Deer Express 11
Winter is long and ardu-
ous in Alberta and subse-
quently families tend to
spend more time indoors
and less time outside. A
large and vitally impor-
tant part of childhood
habitual learning is by
seeing what the adults
in their life do, primarily
their parents.
If the parents live sed-
entary lives the children
are more apt to lead lives
that mirror their parents.
Spending time outside in
the winter is a great way
to get exercise and make
it fun at the same time. We
have many mild days and
getting the kids out to help
shovel or simply take the
dog for a walk are great
ways to increase the activ-
ity levels of your kids and
yourself. Exercise is best
done as a family when it
is not part of a structured
routine. Adults will often
times spend hours per
week at the local gym, Col-
licutt Centre or yoga stu-
dio.
Skating, yoga, swim-
ming, bowling, and walk-
ing are all easy ways to get
family activity worked into
a weekly routine. Daily
activity is essential to a
healthy life.
In regards to spinal
health, degenerative spi-
nal arthritis is in large
due to the lack of motion
in the spine in a segmental
level. As you lose mobility
in your spine the fl uids
essential for proper inter-
vertebral disc- the major
retaining ligamentous
like tissue in the spine
that hold the vertebrae to-
gether and separated from
each other- function tends
to ‘dry’ out. This lack of
mobility effects the disc
in a negative way and over
years, independent of
pain, the disc degenerated
and can herniated - bulge
out- and pinch a nerve
directly or indirectly. As
a result of this, you can
end up with irreversible
spinal damage and pain in
the arms and legs as well
as back. Keeping mobil-
ity in you spine, just like
your body is literally es-
sential for future health
an well being. The only
way to get spinal mobil-
ity is to visit you doctor
of chiropractor starting at
infancy to ensure all the
bumps and falls through-
out life do not accumulate
in a negative way causing
unwanted lack of spinal
mobility and therefore fu-
ture arthritis. As a doctor
I see a very large number
of children and am a huge
advocate of regular chiro-
practic care for children
throughout their lives.
Keeping active as a fam-
ily is imperative to teach
you children healthy habits
to take with them through
adulthood. The number
one piece of advice I offer
patients to combat body
aches and pains, other than
regular chiropractic, is ex-
ercise.
Most often the primary
excuse for not being ac-
tive is lack of time. There
are a lot of hours in a day
and if you allocate time
for exercise that is non-
negotiable then the time
will be there. All you have
to do is show up and walk,
swim, bike, skate or do
yoga. Personally, I work
six days per week and see
patients from early morn-
ing to late evening. I also
exercise daily, do yoga and
have three little kids to
spend time with. If I can
do it, you can do it. It takes
three weeks to establish a
habit so I encourage you
and your family to make
exercise and movement
a part of a daily routine.
You eat, sleep and shower
daily, make exercise part
of that non-negotiable
daily routine. No one
is accountable for your
health other than you. No
matter your age or fi tness
level, activity will make
you happier, healthier
improve you family dy-
namics and increase your
lifespan.
What have you got to
lose? Move it!
Dr. Chris Senko is the owner of Coates Chiropractic in Red Deer.
Getting the family active
Dr. Chris
S E N K O
WORK OUT – Wynn Grant tries out a kettle bell class at an event hosted by the Red Deer Runners Club recently.
Tanis Reid/Red Deer Express
12 Red Deer Express, HEALTHY FAMILY LIVING Wednesday, March 20, 2013
ABC
831
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