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2 Red Deer Express, HEALTHY FAMILY LIVING

Wednesday, March 20, 2013

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Wednesday, March 20, 2013

City Motion’s programs for family fitness BY KIRSTEN PALARDY Red Deer Express Parents are always looking for something new, fun and active to get their children 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 fitness specialist Krystal Kromm said it is a great place for parents and their kids. “We have two different versions of kids programs. 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 children aged five to nine to attend on their own,” said Kromm. The Fit Kids program works to introduce age appropriate workouts and physical activity to children. “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 playing hot potato with a medicine ball. They have fun but

“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 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 encouraged to try them anyway so they learn the movements and how to do them properly. Kromm said the advantage to the mommy and me program is that parents get a chance to set a good example 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 either.”

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 advanced as well but Kromm said the advantage to the beginner’s boot camp is that it is geared at maintaining general health and isn’t geared for people wanting to compete or do anything crazy with their ﬁtness goals. “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.” Kromm said for parents worried about their children 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 burpees 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 obstacle courses for them and they get to crawl around. “They never tell me that their knees hurt or have any excuses for not wanting 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 programs or how to get involved visit www.citymotion.ca or contact City. motion1@gmail.com or phone 403-356-9711.

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Wednesday, March 20, 2013

Make the connection: poor marriage equals poor health It bafﬂes me that so many of my clients – smart, savvy people – fail to make the connection between their bitterly unhappy marriage and some of their health issues, including chronic stress, anxiety and fatigue.

Debra

MACLEOD 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, accusation, spite and resentment. Instead of passing in the hallway and exchanging warm smiles or a frisky hipcheck, spouses dish out cold shoulders and the silent treatment. Instead of showing interest in each other’s day or offering 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 friendship, with intonations of love and good humour, spouses speak to each other in tones of contempt, criticism and derision. Research has shown a connection between emotional and physical well-being. It has shown that there is a link between high-conﬂict, 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 delayed wound healing. Worst of all, it isn’t just spouses that feel the sickening effects of an unhealthy marriage. Children who must endure an unhappy home life also suffer from a range of ailments from chronic stress-related stomach aches and low self-esteem to poor academic performance and difﬁculty interacting 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 disadvantage. 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 ﬁxed. 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 family’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 acknowledging your partner’s complaints. Third, be more empathetic. Try to see the situation from your partner’s perspective. Fourth, show more appreciation for what your partner does, whether it’s working 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 partner on a daily basis. Once you’ve taken these steps toward a healthier relationship, you can move on to tackle your problems, whether they concern money, trust, intimacy, in-laws, priorities, 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.

THREE GENERATIONS – From left, Brittany Woodrow, Callen Woodrow, 2, and Darlene Tanis Reid/Red Deer Expess Hull, enjoy a nice day at the park on a seasonably warm afternoon.

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Wednesday, March 20, 2013

Organizers gear up for Central Alberta Family Expo BY TANIS REID Red Deer Express The Central Alberta Family Expo will soon be hosting their third annual, locallyproduced and fun-ﬁlled trade show to the families of Central Alberta. This event runs at Westerner Park March 23-24. Central Alberta Family Expo is a familythemed 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 coordinated by local entrepreneurs and mothers Pat Moore, Nancy Paish and Tera Johnson who are excited to put together an opportunity 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 Edmonton 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, inﬂatable bouncers, face painting and a chance to see the feature 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 deﬁnitely 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 Sunnybrook 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 farmers so attendees will be able to take home some fresh treats. On Saturday, Red Deer’s Child Magazine will also be holding their Kid’s Cover Contest in order to ﬁnd a local child for a magazine cover. For more information, visit www.centralalbertafamilyexpo.com. treid@reddeerexpress.com

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SUPPORT – The Sawchuk family, from left, Ryder, 2, Kerry, Teagan, 9, Mandy, and Kaylee, 12, cheer on a local hockey team.

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New study validates the effectiveness of the U Weight Loss program BY SUSAN WALKER, ND Integrative Medical Director 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 compositions. These studies are

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6 Red Deer Express, HEALTHY FAMILY LIVING

Wednesday, March 20, 2013

Taking good care of yourself is key to a healthier you Often we think that we must give and give to everyone else before we can do anything 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 frustrating situations build up, you can feel stressed or experience low-grade anger. More high-energy forms of exercise can

NATASHA

KREIGER provide an effective release of these negative emotions, turning these otherwise potentially unhealthy emotions into motivation for increased health and well-being. Exercise can also decrease ‘stress hormones’ like cortisol, and increase endorphins, your body’s ‘feel-good’ chemicals, giving your mood a natural boost. Physical

activity itself can take your mind off of a person does not even realize that he has your problems and redirect it on the activ- muscle tension until the tension is relieved ity at hand rather than what was bothering through massage. you. Massages reduce pain by reducing musExercise also helps you lose weight, tone cle tension and stimulating blood flow and your body, and maintain a healthy glow increasing oxygen supplies to the blood and a smile. You may feel a subtle but sig- stream. Oxygen is carried through the nificant boost as your clothes look more blood stream to the muscles, inducing healflattering on, and you project an aura of ing of injuries and sore muscles. Pain and increased confidence and strength. soreness add to a patient’s emotional stress. Make sure that the physical activity that The reduction of pain helps to relieve stress. you choose is fun and interests you. BeThe feeling of human touch provides cause exercise and physical activity can of- comfort and the feeling of acceptance. ten involve others, you can enjoy a double The intimate caress of a massage lends to dose of stress-relief with the combined a feeling of acceptance and can increase benefits of exercise and fun with friends. self-esteem. Increased self-esteem and the If you attend a gym comfort provided by where you enjoy closeness with anthe company and other human help to MASSAGE IS A USEFUL TOOL find the workouts relieve stress. TO AID STRESS RELIEF fun, you are more Massage is a useAND PAIN RELIEF. likely to go on a ful tool to aid stress regular basis. relief and pain reREDUCTION IN STRESS AND PAIN Another great lief. Reduction in CAN LAST FOR DAYS, WEEKS way to manage stress and pain can OR EVEN MONTHS AFTER stress is through last for days, weeks A MASSAGE, DEPENDING massage. Many or even months people think that after a massage, ON THE INDIVIDUAL getting a massage depending on the AND CIRCUMSTANCES. is too much pamindividual and cirpering but, mascumstances. NATASHA KREIGER sages are more Taking care of than just a pamyourself is an impering experience, they are a body healing portant part of your life and these are just and emotional stress-relieving tool. Daily a couple of ways to help make you feel good emotional stress can cause tension in the which will make you more able to take care neck and the back making the neck and of your family. Natasha Kreiger is a coach at Crossfit Pure back feel stiff and sore. The discomfort of tight muscles increases stress. Sometimes Fitness in Red Deer.

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HEALTHY FAMILY LIVING, Red Deer Express 7

Wednesday, March 20, 2013

Running offers a fun way to get and stay ﬁt Running isn’t just for those wanting to do a marathon, 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 alternating jogging and running on a quick trip to the store is enough to incorporate a bit of ﬁtness 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 offering a reward. Whether that be running to the swimming pool to play, or racing them to the playground or store for a cool drink. Jennifer Phillips, comanager at the Running Room, said the biggest health beneﬁt to be found in running is simply feeling good about yourself and having more energy to do things. It is also a great stress reliever. Both Jones and Phillips said it is important for people to know that running 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 beneﬁt 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 Runners are a club in the City geared at getting people active and offering a friendly environment for people to enjoy running.

FUN RUN - The Red Deer Runners meet regularly to exercise, encourage each other and have fun. Debbie Dyrland, vice president of the Red Deer Runners, said there are often parents who bring their children to run with the club. “It’s good to get them involved in something healthy from the beginning. It’s a great example for the kids to see the parents being healthy and do-

ing physical activities,” said Dyrland. She said one beneﬁt of the group is the social aspect 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

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your community or going out with the family once a day. The Red Deer Runners club does have an annual fee, but Dyrland said everyone 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.

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8 Red Deer Express, HEALTHY FAMILY LIVING

Wednesday, March 20, 2013

Heritage Ranch to include more activities for couples and families BY ERIN FAWCETT Red Deer Express Heritage Ranch is incorporating 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 experience 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 manager. Heritage Ranch is increasing 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 include 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 really 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 going 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 enjoy thousands of Christmas lights. Ofﬁcials 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 incorporate 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 something 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 Martens 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 restaurant will also receive an

upgrade as well. “We will have a full commercial 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 expected to re-open in June. efawcett@reddeerexpress.com

RIGHT BEHIND – Lacey Robley pulls family friend Bella Johnson, 4, up the path to the tubing hill at Canyon Ski Hill.

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HEALTHY FAMILY LIVING, Red Deer Express 9

Wednesday, March 20, 2013

Primary Care Network enhancing health care BY MARK WEBER Red Deer Express Partnering doctors with services provided by Alberta Health Services, the Red Deer Primary Care Network (PCN) also aims to better connect patients with programs to enhance health care. A PCN is described as a network of doctors and other health providers such as nurses, dietitians and pharmacists working together to provide primary health care to patients. Each network has the flexibility to develop programs and provide services in a way that works locally to meet specific needs of patients. This flexibility to develop local solutions to health issues makes each PCN unique, said Lorna Milkovich, executive director. “The mandate of the Primary Care Network is to provide comprehensive and continuous care for all patients in our community,” she said. “It’s a partnership between 78 local doctors and Alberta Health Services.” It was launched in 2006, and the purpose was to fill 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 understand 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 five per year.” During the session on April 17, participants will learn about the top five screening 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 widereaching. Family Nurses help people with chronic conditions such as diabetes and high blood pressure to better manage their health. Speciﬁc programs include Health Basics which helps people adopt better eating 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 encouraging, 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 become calmer.” Evaluations show that following 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 programs 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. editor@reddeerexpress.com

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BREAKFAST

Breakfast Sandwich $4.25 choice of bacon, sausage or ham, with egg and cheese on a Kaiser bun Pancakes $7 3 pancakes served with butter and syrup add sausage or bacon for $2 French Toast $7 2 slices served with butter and syrup add sausage or bacon for $2

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LUNCH

Rink Burger $5.25 with lettuce and tomato add cheese for $.50 and bacon for $1 Chipotle Grilled Chicken Sandwich $6 with lettuce, tomato, onion and chipotle mayo Hot Dog $4 Add chili for $1 or cheese for $.50 Grilled Cheese $5 w/ ham $6.50 Fries Small $2.50 / Large $4.50 add gravy for $1 Poutine $6 Chicken Tenders $7 w/ fries $9.50

EXTRAS

SALADS

Chicken Salad $11 greens w/ Feta cheese, candied pecans, mandarin oranges, red onions, grape tomatoes and chipotle mango dressing. Without chicken $8 Caesar Salad $6.50 add chicken for $4.50

SOUP

Soup 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 each

BEVERAGES

Chips $1.50 Chocolate Bars $1.50 Fruit Cup $3 Granola Bars $1.75 Yogurt Cup $2.50 Vanilla & Caramel Cone $3 Iced Cream Sandwich $3 Fudgesicle $2 Popsicle $1.50

Fountain Pop $1.50 Bottled Pop $2.25 Juice $2.25 Bottled Water $1.75 Flavored Water $2.25 Gatorade $2.50 Milk / Chocolate Milk $2.50 Slurpie $2.50

Coffee / Tea Small $1.50 / Large $2 Hot Chocolate Small $1.75 / Large $2.25 Mocha Small $2.25 / Large $2.75 Flavored Cappuccino Small $2.50 / Large $3

STARTERS

CHEF’S HOMEMADE SOUP $6

PULLED PORK POUTINE

ORIGINAL GREENS

lattice cut spicy fries with pulled pork, cheese and gravy $8 try it with sweet potato fries for $1.50

ASIAGO CAESAR SALAD

GOLDEN FRIED CALAMARI served with tzatziki $10

with bacon bits and croutons$10 add chicken for $5 or shrimp for $6

DRY RIBS

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tossed in honey garlic sauce $10

CHICKEN WINGS

choice of hot, honey garlic, salt & pepper, suicide, sweet chili or sesame Thai, served with ranch sauce $12

CLASSIC NACHOS

cheese blend, green onions, jalapenos, tomato, served with salsa, sour cream and guacamole $14 add beef or chicken $5

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thick cut potato with your choice of dill pickle, ketchup, cajun or sea salt and malt vinegar $9

feta cheese, organic greens, julienne apples, candied pecans, grape tomatoes, julienne carrots with balsamic vinaigrette $12 add 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 SALAD Paciﬁc smoked salmon gently layered with red onions, fresh lemons, capers and fresh ﬁeld greens $13

SWEET CHILI CHICKEN BITES

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one pound of breaded boneless chicken tossed in sweet chili sauce $10

SEARED STEAK SALAD

COCONUT SHRIMP

black tiger shrimp with crispy coconut breading served with sweet chili sauce $11

CHICKEN TENDERS

served with fries and dipping sauce $12

JALAPENO POPPERS

7oz Sirloin steak served on artisan greens with granny smith apples, pecans, feta, tomatoes and red onions $14

ASK YOUR SERVER ABOUT OUR DAILY LUNCH SPECIALS.

MAIN COURSES

All 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 BURGER topped with bacon, cheddar cheese and traditional toppings $14

THE PLAIN JANE BURGER with lettuce, tomato, onions & pickles $11

BACON MUSHROOM BURGER topped with swiss cheese and traditional toppings $15

JALAPENO BACON BURGER

with traditional toppings, jalapenos and saraichi sauce $15

PRIME RIB BURGER 8oz patty and traditional toppings $17

CRISPY CHICKEN CHIPOTLE BURGER crispy chicken with lettuce, tomato, red onion and chipotle mayo $14

GRILLED MAC & CHEESE PULLED PORK with caramelized onions $13

ULTIMATE GRILLED CHEESE with mozzarella, havarti, swiss, cheddar, and monterey jack $11

QUESADILLA

with tomatoes, green onions, jalapenos and shredded cheese, with your choice of chicken or taco beef served with salsa, sour cream and guacamole $15

stuffed with cream cheese served with dill sour cream $10

SUNDAY after 4pm – Prime Rib Night $23

TEX MEX FRIES

SUNDAY after 6pm – Chicken Wings 10 for $5

crispy diced chicken tossed with Caesar salad $12

MONDAY after 4pm – Appy Night buy one appetizer and get another of equal or lesser value for ½ price

topped with apple whiskey butter $16

spicy wafﬂe fries topped with ground beef, cheese, tomato, green onion, salsa and sour cream $18

STUFFED YORKIES traditional Yorkshire Pudding stuffed with diced roast beef and a tangy horseradish mayo $12

PITA CHIPS & DIPS

hummus, roasted red pepper cream cheese $9

TUESDAY after 4pm – Mozza Sticks $8

served with tangy garlic aioli $12

BACON WRAPPED STEAK BITES

lightly seasoned and seared tenderloin tips served with your choice of horseradish mayo or tangy BBQ sauce $12

THURSDAY after 4pm – Dry Ribs tossed in honey garlic sauce $8 FRIDAY & SATURDAY all day – Steak Sandwich with fries and coleslaw $13

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PORK CHOPS FISH AND CHIPS beer battered Haddock loins $14

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WEDNESDAY after 4pm – Chicken Wings 10 for $5

BACON WRAPPED SCALLOPS

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with garlic toast $14

SIRLOIN STEAK SANDWICH 7 oz. ‘AAA’ Alberta Sirloin steak served with fries, coleslaw and garlic toast $14 add mushrooms or onions for $1.50 ea.

DESSERT

Raspberry sorbet $7

10 Red Deer Express, HEALTHY FAMILY LIVING

Wednesday, March 20, 2013

Downtown House dedicated to seniors’ enjoyment BY MARK WEBER Red Deer Express

years. “They get down here, they can meet with other people, play cards, come for lunch, socialize.” The Senior Citizens Downtown House, a nonprofit organization that receives no government funding, was first launched back in 1974 in downtown Red Deer. It began operating out of the current facility in 2000. Stolte said at the time, the current building 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 finished. 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 affordable 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 Downtown House, $1 goes to their coffee and snacks afterwards and another dollar goes for prizes.” Stolte said over the years,

With the goal of keeping seniors active and engaged, the Senior Citizens Downtown 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 socialization, she said, who has been working at the Downtown House for nearly eight

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 everyone 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. Looking 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 fulﬁllment. “They are my friends – they are young at heart,” she said. “It’s a great place to work.” editor@reddeerexpress.com

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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HEALTHY FAMILY LIVING, Red Deer Express 11

Wednesday, March 20, 2013

Getting the family active Winter is long and arduous in Alberta and subsequently families tend to spend more time indoors and less time outside. A large and vitally important part of childhood habitual learning is by seeing what the adults in their life do, primarily their parents.

Dr. Chris

SENKO If the parents live sedentary 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 activity 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, Collicutt Centre or yoga studio. Skating, yoga, swimming, bowling, and walking 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 spinal 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 ﬂuids essential for proper intervertebral disc- the major retaining ligamentous like tissue in the spine that hold the vertebrae together 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 mobility in you spine, just like your body is literally essential for future health an well being. The only way to get spinal mobility is to visit you doctor of chiropractor starting at infancy to ensure all the bumps and falls throughout life do not accumulate in a negative way causing unwanted lack of spinal mobility and therefore future arthritis. As a doctor I see a very large number of children and am a huge advocate of regular chiropractic care for children throughout their lives. Keeping active as a family 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 exercise. Most often the primary excuse for not being active is lack of time. There are a lot of hours in a day

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and if you allocate time for exercise that is nonnegotiable 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 morning 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 ﬁtness level, activity will make you happier, healthier improve you family dynamics and increase your lifespan. What have you got to lose? Move it! Dr. Chris Senko is the owner of Coates Chiropractic in Red Deer.

Tanis Reid/Red Deer Express

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WORK OUT – Wynn Grant tries out a kettle bell class at an event hosted by the Red Deer Runners Club recently.

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Monday, July 8 to Friday, July 12 FOR AGES 6-9 YEARS (CLASS MAX: 18) Cost Program Time $175 + gst Morning 9:00am-12:00pm $175 + gst Afternoon 1:00-4:00pm $275 + gst Full-Day 9:00am-4:00pm FOR AGES 9-12 YEARS (CLASS MAX: 18) Cost Program Time $175 + gst Morning 9:00am-12:00pm $175 + gst Afternoon 1:00-4:00pm $275 + gst Full-Day 9:00am-4:00pm

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12 Red Deer Express, HEALTHY FAMILY LIVING

Wednesday, March 20, 2013

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