Page 1

may 2009

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Volume 3 . numb er 5

4S Ranch resident and student wins writing award... On March 27, Joshua Marcum, a 4th grader at Stone Ranch Elementary School, was presented an award for winning first place in the Creative Writing Contest for the Greater San Diego Council of Teachers of English.

Page 6

Joshua Marcum, 4th grader at Stone Ranch Elementary School, was presented an award for winning first place in the Creative Writing Contest for the Greater San Diego Council of Teachers of English.

Pacific Swim Now Operates 4S Ranch Pool This month, Pacific Swim – the best learn-to-swim program and competitive swim team in the county – will take over pool operations for the Boys & Girls Club here in 4S. The change boasts no additional membership fees and a multitude of new benefits. The most exciting new benefit being a longer swim season – three extra months! The new season will run from May 1 through October 16, 2009.

Page 8

Summer Day Camp Programs Registration for Summer Day Camp programs at the Boys & Girls Club in 4S begins on May 1. Camps start on June 12. Sign up today and get ready for a summer of fun activities such as: Arts & Crafts, Cooking Classes, Sports, Computer & Technology Classes, Nintendo Wii, Air Hockey, Scavenger Hunts, Dance Club, Ice Cream Parties, & Theme Weeks!

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Vo lume 4. n um b er 5

may 2009 this month... editor’s corner Office

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Find a Happy Place Spring rolled around again this year. For most of us, it’s a breath of fresh air, a time to revitalize, and reorganize. Last month, ushered in “spring break” which meant sleeping in, quick vacations, visiting family, or even just taking a few days off from work. However, spring break actually turned out to be a tough week for me. I got thumped with deadlines, fundraiser problems, a trip to lovely Bakersfield, entertaining the kids, Easter at my house, my husband flying home for an emergency and, well, why go on, you get the point. Somehow I managed to keep it all together and despite all the craziness I had some time for a bit of reflection. Life has its ups and downs and it’s important to me to show my kids that having the right attitude is the key towards successfully maneuvering the twists and turns of all the craziness. My secret weapon? I call it “my happy place.” Hang on, it’s not as corny as it sounds. For many, “happy place” refers to a state of mind, a tranquil place you can visualize that calms you down and allows you to restore balance....a mental vacation spot. For me, it’s not a mental vacation spot, it’s an actual vacation spot.

Debi Renken My happy place/vacation spot is a mere 15-minute drive away. Over spring break, a friend and I took our kids and dogs to the beach – aka, my happy place. I knew I had a ton of things to do, but somehow arriving to the sound of waves pounding on the shore and feeling those fine granules of warm sand on my bare feet just made everything negative disappear from existence. Of course, dipping those same bare feet into the freezing cold ocean jarred me back to reality. The point is, the ocean is a huge reminder of how beautiful and powerful life can be. During the month of May, take some time to reflect on what makes you happy. Find a way to get mentally and physically refreshed. Give your mind and body a spring cleaning. If the beach does it for you, go the beach, even for just a few minutes. The kids will still need to get to soccer practice and the big project with a deadline in two days is still waiting for you, but if you invest a few minutes in your own wellness project now, it will pay off greatly later in how you react to all the normal stresses of life.

community news O n Yo ur Doorstep News & events happening IN & around 4S R anch


Li b rary events what’s happening at your library


C a lendar o f events don’ t miss thESE events happening in the community


people in your neighborhood FountainMediaGroup inc. publications that build community

Our mission for Back At The Ranch is to connect 4S residents to each other and to key resources with the goal of building community in 4S Ranch and the greater Rancho Bernardo area. Back at The Ranch is a great example of what can happen when neighbors build strong relationships and get busy putting their ideas and skills together for the good of the community. We hope you find this community publication reflective of our excitement to be in 4S Ranch and our desire to build something that brings us all closer together. We invite you to join in the fun and get involved. Copyright 2009. All rights reserved. Reproduction in any form, in whole or part, without written permission is prohibited. Back at the Ranch (BATR) is a monthly publication highlighting house, home and community building. BATR accepts freelance contributions, though there is no guarantee that unsolicited material will be returned. BATR is not responsible for the views of contributing writers and assumes no responsibility for errors appearing within. Opinions expressed are those of the writers and not necessarily those of the Publisher or advertisers. We reserve the right to restrict all advertisements to their proper classification and to edit or reject any copy.

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T he Kriksci un fami ly neighbors and friends that you’d like to meet


school news Stone R anch e lementary & Oak valley middle school


monterey ridge schoo l & del s u r elementary


lifestyle ratt lesnake awareness


health P reventative A pproaches to hea lth By Janice Baker , MBA, RD, CDE / Susan Krizek , MD,


A sk the doctor . . . by the health experts at pa lomar pomerado health


business spotlight P ets: Shannon Anderson – Total K9 Training , LLC


back at the ranch: page 5

4S R anch

on your doorstep 4S Fourth Grader Wins Creative Writing Contest On March 27, Joshua Marcum, a 4th grader at Stone Ranch Elementary School, was presented an award for winning first place in the Creative Writing Contest for the Greater San Diego Council of Teachers of English. Joshua’s essay, “California Fires,” was also the winning entry in the Grades 3-4 Category at the state level and was published in the February 2009 issue of the professional journal of the California Association of Teachers of English.  Ten of Joshua’s classmates, his teacher Denise Mikkonen, and several family members, all came to support Josh as he read his essay at the San Diego County Office of Education, along with eleven other San Diego County winners from different grade levels. 

Take a look at his winning essay:

“Wake up, Joshua! We need you to go downstairs. There is something very important happening.” “What is important?” “You will have to find out.” I was very scared because the sound of Timmy’s voice didn’t sound so happy. I was scared because of yesterday. It was Sunday. We went to a barbecue at church and I could barely see. It was very smoky and the smoke

was yellow and orange. Everybody was going to the bouncy house because we couldn’t see well. The ashes filled our eyes. I had a feeling something bad was going to happen. When I went downstairs, I heard that we had to evacuate. I quickly had to pack my stuff. The bad thing was I had to leave my fish at home. I hoped that my house didn’t burn. I couldn’t take everything. The hardest thing to pack was my dogs. My dogs pulled and pulled and it was so hard to pack them in the car. They were scared too! I had to squeeze into a seat with my brother. Our dogs were whining and whining. We were relieved when we got to grandpa’s house. We unpacked everything. The house was crowded. My Uncle Glen, Aunt Irene, Noah and Charisa and grandpa and grandma and my other grandpa and grandma and my whole family were there. There were 13 people. I hoped that my house didn’t burn. I was glad I was safe with my family. My house didn’t burn down. One of the downfalls of living in San Diego is the fire danger each fall. The Santa Ana winds along with lightning threaten us each year. I hope we never have a fire like the Witch Creek fire again.

4S Ranch - Del Sur Foundation News

Rattlesnake Avoidance Training

The 4S Ranch- Del Sur Community Foundation will gather at Zócalo in 4S Ranch at 5:30 p.m. on Friday, June 5 to present grants to the 2009 grant recipients. David Li, chair of the 4S Ranch-Del Sur Community Foundation, encourages residents interested in learning more about the work of The Foundation to join in the celebration. Please contact Trudy Armstrong at or at 858-385-1595 to make a reservation.  In addition to learning about this year’s grants, attendees will learn about last year’s grants and the lives that were touched by these funds. Last year’s grant recipients included: Oak Valley Middle School’s music program & Monterey Ridge Elementary’s Compass Learning software.

A group of 4S dog owners got together recently and arranged to have a “Rattlesnake Avoidance Training Class” come to 4S Ranch. Over 15 dogs showed up for what turned out to be a very interesting and successful training experience. Erick Briggs of Natural Solutions is a professional animal trainer and reptile wrangler. He personally trained each dog to recognize and avoid the sight, sound, and smells of rattlesnakes. Using a shock collar, he took each dog through a series of live snake encounters. He even used a baby snake which he kept in his shirt pocket! He was very gentle and caring with each dog and the experience allowed both the dogs and the rattlesnakes to be humanely treated during the training process. Each dog reacted differently and each owner had fun seeing how their pet responded to the snakes and the training.

North County Soccer Park Offers Adult Rec Soccer North County Soccer Park started a brand new, adult recreational, coed soccer league last month. The next session will begin on June 16. Game times will be at 7, 8, and 9 p.m.  The idea for this league is to have players who have very little or no previous soccer experience. There will be no pressure to perform or excel and there will be no standings in the league. This league is all about learning and fun. Players can sign up individually or as a team.  Contact the North County Soccer Park for more information or to put your name on the list of interested players. Call 858-748-4260 or www.

If you are interested in having your dog trained, contact Erick and Natural Solutions. Visit for more information about the rattlesnake avoidance class and visit for more information about Erick Briggs. To learn more about rattlesnakes, see the article entitled ‘Rattlesnake Awareness’ on page 15 of this issue.

4S Ranch Eagles Win Back to Back Tournaments The 4S Ranch Eagles 14U baseball team played in two tournaments recently and emerged victorious in both. The team consists of six 4S Ranch players; Alexander Jackson, Chris Benson, CJ Chew, Daniel Hower, Mitchell King and Corey Werneth; 4 PQ boys: Jake Cope, John Gamble, Brandon Matsueda and Andrew McWilliam; 2 Scripps Ranch boys; Brandon Falsetti and John Logue; and last, but not least, one Poway player, Daniel Olivo. The two tournaments they won were the San Diego Open and the Triple Crown March Qualifier #2. Both final games had the appropriate amount of thrills and excitement, but in the San Diego Open, the Eagles played the very team that had beaten them in pool play. The Eagles had to work their way up from the consolation bracket into the championship game. Final score: 4S Ranch Eagles 11, Temecula Bruins 5. Congratulations Eagles, on both championships! pag e 6 : ba ck at th e ra n ch

www. backattheranch-online.c om

4S R anch

on your doorstep Community Easter Egg Hunt at Linear Park 4S Ranch residents recently attended the fun-filled Easter Egg Hunt held at Linear Park. Sponsored by the 4S Ranch Homeowner’s Association and Ranchland Church, the Easter Egg Hunt invited 4S Ranch residents of all ages to come out and enjoy a family-oriented, community event that included exciting egg hunts, an inflatable jumper house, good music, candy, and more. “We were pleased to see so many 4S Ranch residents gathering together for this year’s Easter Egg Hunt,” said Genelle Lingua, marketing manager for Newland Communities, community planner and developer of 4S Ranch. “There’s a strong sense of community at 4S Ranch, and it’s wonderful to see residents really taking advantage of all the numerous 4S Ranch events and activities throughout the year. From the recent Mardi Gras dinner to the 4th of July celebration, there’s always something fun happening at 4S Ranch—so much so that 4S Ranch residents can fill their calendars all year long!”

Newland Communities Presents $10,000 Donation to HomeAid San Diego On March 20, 2009, representatives from Newland Communities, developer of 4S Ranch, presented $10,000 to representatives from HomeAid San Diego, a leading non-profit organization that benefits the area’s transitionally homeless. The check presentation was conducted at Casa de Amparo’s Child Development Center in Oceanside. Casa de Amparo is one of several San Diego organizations benefiting from HomeAid’s financial support and assistance programs. The $10,000 donation to HomeAid San Diego

Pictured from left to right: Chair of HomeAid San Diego’s was generated by proceeds from the 2008 Life is good® Visibility Committee, Thomas Noto, Executive Director of HomeAid San Diego, Alexis Parker, Director of Development Pumpkin Festival held at 4S Ranch. Positioned as a comfor Casa de Amparo, Kathy Karpe, Marketing Manager for munity-wide fundraiser, the Pumpkin Festival attracted Newland Communities, Genelle Lingua, and Senior Vice over 3,000 families from 4S Ranch and other areas of President for Newland Communities, Mike Rust.

San Diego County who helped to raise nearly $20,000 for national and local charities, including HomeAid San Diego.

The highlight of the check presentation was a Newland/HomeAid-hosted Spring Celebration party for the children of Casa de Amparo, complete with an old-fashioned Easter egg hunt, games, food, prizes and more. “We are so thankful to receive this donation from Newland Communities,” said Alexis Parker, executive director of HomeAid San Diego. “The $10,000 generated from last fall’s Annual Life is good® Pumpkin Festival fundraiser held at 4S Ranch® will help support several HomeAid projects throughout San Diego, especially those that support children such as Casa de Amparo. This year’s donation along with previous year’s donations from Newland Communities has allowed us to continue our important mission—to fight homelessness.” A special thank you goes out to everyone in the community that helped support this event. To learn more about HomeAid San Diego, visit

7th Annual Neighborhood Easter Celebration Every Easter, kids of all sizes and ages meet with their parents in a Fox Meadow cul-de-sac to enjoy a little “egg-stravaganza”. This year marked the 7th Annual Easter Celebration. It’s an event both the parents and the kids look forward to, as it provides everyone a chance to get some fresh air and catch up with friends and neighbors. The party revolves around an assortment of delicious food provided by all who attend. Then the kids enjoy such games as traditional Easter egg hunts (divided by age group), balancing eggs on a spoon races, potato sack races and fun prizes for all who participate. This year, following the races and chowtime, the kids organized a game of whiffle ball in the street. Sounds like a successful event for the seventh time in a row! This is just one example of how neighborhood families create and enjoy traditions here in 4S Ranch.


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back at the ranch: page 7


on your doorstep Pacific Swim Now Operates 4S Ranch Pool

new 4s boys & girls club Programs Math Camp

French Camp

Kids will strengthen their math skills by using fun high-yield learning activities. Wednesdays 3:30 – 4:30 p.m. and will cost approximately $70 for the whole program including all course materials. for more information, call the boys & Girls Club at 858-676-2230.

learn how to speak french in a lively fun way, but receive the benefits of a formal language class much like you would receive in school. Mondays 4 – 5 p.m. and will cost approximately $50 for the whole program including all course materials. for more information about the teacher, please visit:

Summer Basketball Leagues

All boys league 1st – 8th Grade Games begin Saturday, June 13, 2009. All Divisions will play on Saturdays and some weekday games. Registration is $120 per player (includes club membership & league fees) or $60 per player for current club members. Sign-ups end friday, May 8 and signup hours are Monday through friday, 9 a.m. to 6 p.m. This is an 8-game season with a single elimination tournament. New NbA style jerseys, participant awards and lots of fun! for more information, please contact, Alex Adams or 858-676-2230.

for more information about the class, call the boys & Girls Club at 858-676-2230.

Slimmercize Yourselves! This is an adult exercise class geared towards helping you burn more calories, tone muscles, improve flexibility and much more! Each class is 45 minutes in length with easy to follow instruction. Classes are on friday mornings 10-10:45 a.m. If you need a place for your little one, flip Time Gymnastics is going on at the same time. Call to reserve your spot in class at 858-6762230. A day pass is $15 or a onemonth pass is only $35.

This month, Pacific Swim – the best learn-to-swim program and competitive swim team in the county – will take over pool operations for the boys & Girls Club here in 4S. The change boasts no additional membership fees and a multitude of new benefits. The most exciting new benefit being a longer swim season – three extra months! The new season will run from May 1 through October 16.

Summer Day Camp at 4S Ranch Registration for our Summer Day Camp programs begins on May 1. Camps start on June 12. Sign up today and get ready for a summer of fun activities such as: Weekly field Trips, Arts & Crafts, Cooking Class, Sports, Computer & Technology Classes, Nintendo Wii, Air Hockey, Scavenger Hunts, Dance Club, Ice Cream Parties, Theme Weeks!

Other new benefits include: • Member Only Weekends • 5 Free Guest Passes for Members

CAMP VELOCITY 1st-5th Grade

• 50% Member discount for Water Slide birthday Parties

$80 per week/child. 20% discount for each additional child

• $20 Member discount for all swimming lessons and swim programs every 4 weeks.

ADVENTURE CLUB 6th-8th Grade

There will be swim lessons offered as well as swim team opportunities throughout the entire new pool season. Visit the pool from 10 a.m. to 7 p.m. Mon.- fri. and 10 a.m. - 1 p.m. Sat. to pick up flyers or contact Director, Di Molenoar, at 858-486-3670 or 858-4863030. You can also visit www.

$90 per week/child (includes 4 trips/week). 20% discount for each additional child. There is a $10 registration fee and a $60 membership fee. Membership is valid July 1, 2009-June 30, 2010. Day Camp Hours are 7 a.m. - 1 p.m. (All day campers may stay till 6 p.m.). Drop In Hours are from 1 p.m. – 6 p.m. (Open to all members). for more information, contact the 4S Ranch boys & Girls Club at 16118 4S Ranch Pkwy. or 858-676-2230. Visit:

Poway Community band festival and Outdoor Market

Dance Motion Studios introduces Summer Dance Camps Head over to Dance Motion Studios for Summer Dance Camp. These one week youth intensive programs are ideal for students ages 7-17 who wish to learn and improve dance technique while being exposed to various types of dance. Classes are designed like a workshop intensive. Students will have fun making friends while they improve as a dancer and learn to work both individually and as a team player. Dance Camp starts the week of June 15 and runs through July. Each week focuses on a different style of dance. To register for the camp program, please fill out the form ( and mail with your $50 non-refundable deposit and $25 registration fee to Dance Motion Studios, 12120 Alta Carmel Court, Suite 410D, San Diego, CA 92128. Any questions? Call the studio at 858-451-3775.

The 15th Annual Southern California Community band festival returns to Old Poway Park, Poway, California, on May 2 and 3, and features 15 community and military bands from all over the Southland and as far away as Phoenix, Arizona. An Arts & Crafts Market is sponsored by the Poway Arts & Crafts Guild. Don’t miss it! The event begins at 10 a.m. on Saturday and noon on Sunday. for more information, call the Park office at 858-668-4576.



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Floaties Swim School introduces children to the exciting world of swimming in a non-threatening, fun and safe environment. We provide year-round, small class instruction in our warm water indoor swimming pool to children of all ages.


13180 Poway Road, Poway, CA 92064

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4S Ranch (Candidacy)* 10414 Craftsman Way San Diego, CA 92127 (858)675-7000 Rancho Penasquitos* 9995 Carmel Mountain Rd. San Diego, CA 92129 (858)538-KIDS(5437)

pag e 8 : ba ck at th e ra nch


Our Academic Curriculum provides age-appropriate educational activities to develop the whole child! Learning experiences include: Zoo Phonics, Literacy, Math, Science, Art, Music and Movement.

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4S R anch

library events 4S R A NCH L IB R A RY ( 8 58 ) 67 3 -4697

What’s Happening at Your 4S Ranch Library Special Classes for May Puppet Show and Face Painting on May 2 at 10:30 a.m. Enjoy a family puppet show at the library and learn about dental health. Face painting also available. All ages welcome. Please arrive 1/2 hour early to receive a ticket. Limited Seating. Raising Financially Responsible Children. Tuesday, May 5 at 6:30 p.m. Free workshop presented by New York Life on ways to teach children about the value and responsible use of money. College: Making it Happen. Thursday, May 7 at 4 p.m. Come and hear useful information about UC, CSU, and Community College that every parent and middle school student should know regarding how to prepare for high school and college. Chinese Bilingual Storytime. Friday, May 8 at 3:30 p.m.Enjoy songs, stories, and finger plays featuring stories in Mandarin. Limited tickets available ½ hour before program. Wii for Seniors: In celebration of Older’s Americans Month. Friday, May 15 at 2 p.m. Fun Wii sports for seniors (50 and up). No registration required. Baby Sign Language Class, Monday, May 18 at 10:30 a.m. Monta Briant, local mommy and author of Baby Sign Language Basics and Sign, Sing, and Play will sign stories and lead us in songs, finger plays, and games and share tips on using sign language. Please arrive ½ earlier to receive a ticket.

Friends of the Library Meeting. Interested community members please email   for more information or join us at the meeting. Wednesday, May 27, 6:30 p.m. (4th Wednesdays)

Programs For Children: After School Study Center. (Grades 1-8). Teen volunteers are here to help elementary and middle school children complete their homework. Mondays, 3:30-5:30 p.m. After School Story and Craft. (Ages 5-8). School age children enjoy a story followed by a creative craft. Limited free tickets available starting ½ hour before program. Wednesdays, 3 p.m. Toddler Time. (Ages 1-2). Stories, songs, and more. Limited free tickets available starting ½ hour before program. Thursdays, 10:30-10:50 a.m. Preschool Storytime. (Ages 3-5). Stories, songs, and fun for preschool age children. Limited free tickets available starting ½ hour before program. Fridays, 10:30–11 a.m.

Programs For Teens: “Teen Reads” Teen Book Club. (Grades 6-12). Food, friends, fun, & books! Let’s talk about it. All are welcome! Wednesday, May 6, 6:30-7:30 p.m. (1st Wednesdays). After School Study Center. (Grades 1-8). High school volunteers are here to help elementary and middle school children complete their homework. Mondays, 3:30-5:30 p.m.

Coffee and Conversation, Third Thursday of the Month. Thursday, May 21 at 12 Noon Topic of Discussion. General Family Nutrition. Refreshments Provided. (Adult Program)

Programs for Adults: Baby and Me Yoga. Bring a baby blanket, put on your baggy clothes, pack up the diaper bag and join us for a morning escape!   Easy yoga postures designed to help gain tone and flexibility while entertaining babies 4 weeks to 1 year.  Moms, dads, grandparents - you are invited to deepen the bond with your baby and meet new friends for both the baby and yourself.  Taught by registered Yoga instructor Erin Noland who has a passion for pre and post natal yoga. Class size is limited – call for availability. May 6 & 20, 10:3011:30 a.m. (1st & 3rd Wednesdays). 4S Ranch Wednesday Book Club for Adults. Calling all book lovers! Join our reading group and enjoy the company of great books and people. May 20, 6:15 p.m. (3rd Wednesday) SM


in Home Sales @

858-449-SELL Ray and Theresa Shay

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back at the ranch: page 9


on your doorstep fashion Cents Welcomes You To A Girls Clothing Swap Allyson Aabram, a 4S mom of five children (ranging in age from 2-14), came up with a uniquely brilliant idea to help satisfy your teen daughter’s need to dress in the latest brand name fashions, but keep the expense from blowing the family budget. With two pre-teen girls (at OVMS) that love fashion, finding stylish clothing at bargain prices has been a bit of a challenge, so she decided to establish a girls clothing swap. “In short, it is disheartening to see barely worn, expensive clothing run its very short course; it’s not only the money I’m bothered by, but teaching the value of recycling.”

Earth Sense by One of Our Younger Residents If you were the Earth, how would you feel right now? There’s global warming, too much power being used, and the carbon dioxide is building up in the air. To top it all off, everything is happening to you at the same time! People have still not stopped doing this even though little things can help, like turning off computers when you leave your house, or getting new earth friendly light bulbs or getting aluminum water bottles. If everyone would do this, Earth would be in a much better place - if we all helped in little ways. So help Earth by going green! (Submitted by Karli Renken, 5th Grade)





B A L L R O O M Ages 7-17 All Levels

Starting June 15th, 2009 Dance Motion Studios ** Phone: 858-451-3775

12120 Alta Carmel Court, San Diego, CA 92128

Studio also offers programs for adults: private & group lessons in Ballroom, Latin, Wedding Dance and more...

On Tuesday, May 5, join your friends, directly after school in the MP room for a brand name clothing swap. Bring 5-10 pieces of gently used (no rips or stains) clothing. Jackets, sweatshirts, shirts, shorts, pants, and shoes are all welcome. Each item will be exchanged for a ticket. One ticket can be redeemed for one item in trade. Drop off trade items on Monday morning (May 4) from 7:40-8:20 a.m. and Tuesday morning (May 5) from 8:40-9:20 a.m. in the MP room. Items brought should be considered “gone.” Any untraded items will be donated to San Diego foster youth. This will hopefully be the first of many “swap” events. The next plan is for a sporting goods swap. For more information contact: Allyson Aabram

CAlENDAR Of EVENTS may 1 – 4S Ranch Community Pool Opens - Pacific Swim

may 8 - Moms Night Out! Girls Night Out! Civil Disobedience 4S Commons

may 2-3 – Poway Community band festival and Open Market -

may 9 – Max utter’s (4S Child) Walk for Autism – may 13 – Kindergarten Enrollment begins – Monterey Ridge, Stone Ranch, Del Sur

may 2 - 3 Annual Echo Pacific Cinco de Mayo 5K,

may 16 – On The Divide, How the West Was Won, 8 pm,

may 5 – Girls Clothing Swap at Oak Valley Middle School - Allyson Aabram allyaabram@

may 22 – Scrapbook Club Meeting

may 7 - Stone Ranch Open House, live Auction and Teacher Experience Event,

June 5 – 4S-Del Sur foundation Meets at zocalo - Trudy Armstrong

Specialists in Dentistry & Orthodontics for Children & Young Adults Y

                              

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                     









      





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    

  






Gordon H. Dixon, DDS, MS • Christy Lam, DDS Christopher J. Eitzen, DDS • Martin H. Thurston, DDS, MS Michael J. Amodeo, DDS • Lori C. Good, DDS, MS

11616 Iberia Place • San Diego, CA 92128

(858) 676-5000

www. backattheranch-online.c om

who are the

people in your neighborhood The Kriksciun Family Tricia, a California native, graduated from Arizona State University, then packed her bags and moved to New York City. NEW YORK CITY? Yes, it was quite a change from sunny San Diego and dry, hot Arizona, but Tricia wanted to try something totally different. Once there, she visited Nantucket with her Mom, fell in love with it and within the span of two weeks found a job there, a place to live, and she left NYC. Thanks to spring break in Key West, an address in Nantucket, and fate, she met her husband, Tim. After they were married, they lived on the East Coast for a while, but Tricia really missed San Diego. In the spring of ’94, they left Nantucket, moved to Scripps Ranch, then to 4S because they really liked the community and thought it had a wonderful family vibe. The Kriksciun family now consists of Tim, Tricia, MAK (6) and Mitch (4). Tim is a software engineer by day and a great husband and father by night. Tim enjoys being an assistant coach for MAK’s little league team. He’s an online Poker aficionado, loves to eat well (Trish is an awesome cook), and knows his place as the dish man. Because of her love for food, Tricia found her true passion and started a business called “The Royal Tart.” The business sells sophisticated and stylish pre-packed parties for milestones

being celebrated at home. Quite simply, you visit, pick a pre-designed celebration - anything from baby showers to birthday parties – they ship it to your door, you keep it after the party. The celebration packages are extensively packed. Visit the website for more information. MAK started kindergarten at Stone Ranch this year and loves it.  With his striking red hair and “no fear” personality, he has established himself in the world of acting - he has already shot two TV commercials and is set to shoot a third for Hershey’s Syrup.  This spring, he started Little League here in 4S. If you wish to see one of his commercials, you can visit of6Cfi4. Little Mitch just turned 4 and is a delightful child who loves to dance and takes jazz/funk on Fridays at Danceology.  He performed in his first recital this past December.  The Kriksciuns love to hike, camp, and go to the beach. They have lived here in 4S for five years this June. In fact, they closed on their house the same day MAK turned 1.  It’s a family joke that he got a house for his first birthday. The Kriksciuns love it here and hope to never move.

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school news Stone Ranch Elementary Budget Update Principal: Mrs. Venolia

Parents have asked about budgets for next year, and rumors about class sizes increasing to 45 students in elementary school. We are working with the District Office to have a member of the Superintendent’s Cabinet come out to provide information for you. Class sizes will probably increase; we will know more information after the May 19 election However, it is not true that they are going to 45. The largest elementary classes will be 4th and 5th grade at 32. Many teachers have been notified that they may not have a job in the upcoming school year. There is a chance that some of these ‘pink slips’ may be rescinded, but the reality is, our district will be operating with less people and less money next year because our funding is largely based on state revenues, like property and sales tax, which have been substantially hit by the economy. Mello-Roos taxes pay to BUILD schools, not operate them. How can you help? Take the time to help our school - donate generously to the Foundation and PTA.

SRES Foundation – Baseball Anyone!? Join your Stone Ranch teachers, classmates and families for the 2nd Annual Family Day Out at Petco Park on Sunday, June 7, 2009, 1:05 p.m. to see the Padres vs. Arizona Diamondbacks in the “Trailblazer Section” (upper reserved around first baseline). Tickets are on sale now for $15 and 50% of your admission price goes directly to support our school! Fans with cameras will be allowed on the field prior to the game to get photos of their favorite players, coaches and the Swinging Friar. Visit for details.

Stone Ranch Young Writers Camp

Open House, Live Auction & Teacher Experience Event All Stone Ranch families are invited to join us on the evening of Thursday, May 7, for an opportunity to bid on several great auction items, a ‘teacher experience’ package from your favorite teacher and other exciting prizes. 100% of the proceeds from this event go back to our school to support art, music, and physical education programs. If you have any questions about this event or donations, please feel free to contact Kate Kessler at kate.e.kessler@

Sharpen up your pencils and join us for two weeks of rocking, writing and sharing stories as we host the sixth annual CSU San Marcos Writing Project Young Writers Camp. Students entering 2nd – 5th grade begin July 20-31 from 8:30 - 11:30 a.m. This year we have added a Teen Writing Camp for students entering 6th - 8th grades at Oak Valley Middle School on July 13-14. Email Mrs Mikkonen for more information at or 858-487-8474 x 4307.

Oak Valley Middle School Monday Lessons Are Ongoing Each week during our Encore time, we provide school-wide lessons to students, regarding the safety, climate and atmosphere at OVMS. We are now posting the PowerPoint lessons on our website in case you are interested in seeing what our students are learning during this time. To view the lessons, please go to Lesson.ppt

Message from Counseling If you have recently moved or if you have changed any of your contact phone numbers, please contact Jan Hoch in Counseling at 858-487-2939 x6118 or For your convenience, you can go online to update student information at or go to the OVMSO website and follow the On Line Student Update link.

Falcon Foundation Fundraiser Thanks Thank you to EVERYONE for your support by attending, donating money, services, or time, and/or planning for our recent event. A special thank you to our fantastic Foundation Board, Karen Peterson, Kari Dahlquist, Ceci Cresto, Devora Garrison, Mary Still, Kris Meyers, and Angie Todd, for all of their hard work in pulling this wonderful event together. And, a special thank you to Miriam Larson for all of her hard work and talent on decorations. All funds raised will benefit our students.

Yearbook Orders To purchase a yearbook for your student, please visit http://www. on the OVMS website, click on Yearbook. Yearbooks will be sold until we run out or until May 31.

Calling All Future RBHS Athletes Bronco Athletics will be hosting their annual athletic information night on Tuesday, May 5, in the RBHS Gym from 7-8 p.m. All 8th grade students who will be entering RBHS in the fall and their parents are invited to attend. For questions or additional information, please visit and click on the link to athletics.

8th Grade Yearbook Party (during 7th period) Monday, June 8, 2009

8th Grade Evening Event (on campus) Tuesday, June 9, 2009

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Art Corps Art Contest The results are in for our first ever OVMS Art Corps Art Contest. The winners are, 1st place: Ashley Huynh & Aliza Parekh for their collaborative painting done with oil paints (Mr. Comford’s 8th grade). 2nd place: Jessica Grudzien (Mrs. Garrison’s 8th grade). Tied for 3rd: Jerry Chen (Mrs. Ugalde’s 7th grade) Fatima Askerova (Mrs. Posey’s 8th grade). Honorable mention to: Juliana Hock (from Miss Gallo’s class) & J. T. (Ms. Johnson’s 7th grade class).

8th Grade Promotion Thursday, June 11, 2009 beginning at 9 a.m.

Last day of school Thursday, June 11, releases at 12:28 p.m.


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school news Monterey Ridge School Kindergarten Information The school’s website is your best bet for keeping up to date with the latest news about the Kindergarten program at MRE. Visit www.powayusd. com/pusdmres/. Registration for Kindergarten and PEPP will begin on Wednesday, May 13, 2009. It will take place from 2 – 5 p.m. and will continue each day thereafter in the office between 9:30 a.m. – 2 p.m.

Ice Cream Sales As the weather heats up, don’t forget to join us every Wednesday after school for a treat. Ice Cream is 75 cents each and the profits help support PTA programs.

Use Compass Learning anytime from home! There are enough licenses to allow unlimited access to all students. Log on anytime at: or visit the Monterey Ridge home page and click “students” on the left hand side of the screen to see a list of options, then choose “Compass Learning Login.”

Playground Partners Playground Partners has been successfully received by our students! Playground Partners volunteers assist a YMCA staff member run games on our playground on Mondays and Wednesdays during the lunch periods. During the three remaining months of Playground Partners, we are in need of volunteers. If you are interested in becoming involved in Playground Partners, and are able to commit one day per month (or more) during lunch, please contact Karen at You will be supported by the YMCA Playground Partners training system.

Yearbook ~ The Metamorphosis Order your yearbook while supplies last. The cost is still only $25 and the book will provide a keepsake for your child to enjoy for years to come. The yearbook will be comprised of 84 pages of student portraits, class group shots, candid shots of students at work learning and playing, and at special events throughout the school year. Order one for each child now! Room parents – consider ordering one for the classroom to sign at the end of the year. Forms are online at under “forms”.

Next Recycle Day The next Foundation recycle date with be Thursday, May 16. Do some spring cleaning and clean out all your plastic bottles and aluminum cans. Each bottle and can helps support MRES!

5th Grade MAP Math Testing Wednesday, May 13

Kindergarten Enrollment Wednesday, May 13

All Grades Enrollment Thursday, May 14

Spring MAP 2-5 Testing Begins Monday, May 18

Principal’s Coffee Friday, May 22, 9:15 a.m. – 10:15 a.m.

Memorial Day - School Closed Monday, May 25

Student Council Crazy Hair Day Friday, May 29

5th grade Year Book Signing Party Friday, June 5

Del Sur Elementary Teachers of the Year!

A Note From Your PTA President, Marla Vanderling

Congratulations to our Co-Teachers of the Year: Ms. Bergamin, Ms. Carlson, Ms. Elbayadi, Ms. Faucett, Ms. Knuth, Ms. Kreutzer, Ms. McNichol, Ms. Mori, Ms. Nowak, Ms. Petersen, Ms. Power, Ms. Schofield, Ms. Skumawitz, and Ms. Venable! We would like to recognize these outstanding teachers for their skill, their superior ability to inspire a love of learning in all students, and their tireless dedication and commitment to the successful opening of Del Sur Elementary School. We have an amazing group of teachers that go above and beyond to meet the needs of our students each and every day. Thank you for all you do!

We had a great turnout at our First Annual PTA Elections. Thank you all for attending. I would like to introduce you to your 2009-2010 PTA Board:

Principal : Doug Johnson

We would also like to congratulate our Classified Employee of the Year, Mr. Orlando Caramat. We are so fortunate to have Orly on our campus. He is an incredible individual who goes out of his way on a daily basis to make sure that our learning environment is in tip top shape. Additionally, he forms great bonds with our students which are important in terms of relationship building. We salute you, Orly. Save the date! The Del Sur Elementary Foundation is sponsoring the “Explorer 5K Run and Kids Expedition Mile” which is scheduled for Saturday, June 6. This is a very important fundraising event for our school. The funds earned support many academic endeavors that directly benefit every child at Del Sur. In financially difficult times, it is important that we acquire additional funds to support the needs of our students. We are looking for volunteers to help with this venture. Thanks in advance for supporting this event.

Staff Appreciation Week To get involved in Staff Appreciation Week, May 25 to May 29, please contact Bridgett Sellars at sellarsfam3@msn. com. We will plan special activities to show our teachers and support staff how much we appreciate the hard work they do every day. We’d love to have your help!

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President: Merry Woodruff VP Programs: Marla Vandling VP Membership: Maria Donovan VP Volunteers: Linda Stahl Secretary: Sara McCartin Treasurer: Erin Miller Auditor: Elisabeth Thijssen Historian: Tanya Gabriella The PTA is very excited to continue to support our amazing school and encourage you to volunteer to help! There are many committees forming for next year, so please contact me at to help!

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SUMMER CAMPS June 9 through September 4 AM/PM Or All Day. One to five days. Early drop/late pick-up available. Quantity and sibling discounts.

Fantastic Fridays 12:30-2:45pm. 2-6yr olds. Drop-off. Siblng & Quantity discounts. Call for more information. 17022 Camino San Bernardo San Diego, CA 92127 1-800-GYMINNY

t Professional, Detailed Care for Your Pet t Experienced Veterinary Assistant t Daily Walks, Drop-In Visits, Medications, Errands t Licensed, Bonded, Insured t Specializing in Exotic Care (hamsters, birds, rabbits, beardOpen Gyms (7 & over) Fri. 6:45-8:15pm Sat. 3:15-4:45pm ed dragons, rodents, reptiles, pot-bellied pig, chinchillas) t Member of NAPPS t Excellent References

Fun Zones (7 & under) Fri. 12:30-1:30 & 7-8pm Sat. 3:30-4:30



cO m m uni t Y l i f e s t Y le : e nv i rO nm e n t bY S H AN N O N AN DE R S O N, R E S IDE N T Of 4 S R AN C H, TOTAl K 9 TR AI NI NG

Rattlesnake Awareness

As a resident of 4S Ranch myself, I can agree completely with all of my clients when they say how much they love living in this community. Many speak highly of the shopping and dining as well as being able to walk to their children’s baseball or soccer games and, of course, the wonderful trails here to explore with our dogs. Unfortunately, those same trails are home to critters we may not be so fond of including Rattlesnakes and Coyotes.

• Do not handle live or freshly killed snakes. Instead try to drop a trash can over it, place a brick or rock on top of the can and call animal control.

San Diego is home to 3 of the 32 different species of rattlesnakes including: the Southern Pacific Rattlesnake (which is quick to react/display/strike), the Southwestern Speckled Rattlesnake (which prefers to live in rocky hillsides away from humans) and the most commonly seen Red Diamond Rattlesnake (which is generally quite placid).

• Research products like Bonide Snake Stopper which you sprinkle around the outside of your property fence line

• Learn how to recognize rattlesnakes – gopher snakes sometimes coil up, hiss and vibrate their tail to imitate a rattler • Rattle snakes have thick bodies, triangular shaped head, a distinct “neckâ€?, openings (Pits) between nostrils and eyes, hooded eyes, and the Red Diamond Rattlesnakes have a series of light and dark bands near the tail just before the rattles. • Rattlesnakes are mostly active at twilight and after dark and prefer temperatures between 80 – 90 degrees • Never go barefoot or wear sandals while hiking or walking our trails • Avoid tall grasses and heavy underbrush • Stay on the trails and keep your dogs on their leashes • Step on logs and rocks not over them (snakes may be on the other side)

LADIES YOU CAN HAVE IT ALL! âœś Work from Home âœś Flexible Hours âœś No Selling âœś No Inventory âœś No Risk âœś No Party Plan âœś Earn Part Time or Full Time Income

• Research snake vaccines for your dog which may provide you a little extra time to ensure you can get to a vet for treatment • Know the contact information for your vet as well as the emergency vet hospital and call ahead to make sure that the vet hospital has the anti-venom available (provide name, age, breed, size, weight of your dog) IF YOU ARE BITTEN: Try to keep calm DO NOT ICE WOUND Wash bite area with soap and water Immediately remove watches or rings Immobilize area Even though 25% - 50% of bites are “dryâ€? you should ALWAYS seek medical attention Please feel free to visit my website for the complete article on rattlesnakes and look for my article on coyotes soon! Shannon Anderson,




What to know about living with and hiking around rattlesnakes:

• Snake-proof your yard with a snake fence that is a tight chicken wire with mesh no larger than Ÿ inch, 3 feet high and buried a few inches into the ground. Clear away vegetation and wood plies (good idea for fire protection as well)


Let me show you how!!

Call Us TODAY 858-837-1505 or visit

Bringing women home to their own lives “Love Insurance� – another term for life insurance

Life insurance is not about you, it’s about keeping alive the hopes and dreams of those you love most.


Our business has been built on referrals and repeat customers. We appreciate and thank all the clients we have served since 1984.

I’ve lived in this area over 20 years and will write your policy like I would write my own – as you would expect from a trusted neighbor! When was the last time a professional reviewed your insurance? Call Today! #&3/"3%0$&/5&3%3*7& t RANCHO BERNARDO, CA 92128

Leonard B. Hom (858) 689-0466 License #0F05530


w w cka tth e ra n ch - o nli ne .co m


Rancho Financial...for the right loan right now!

back at the ranch: page 15

B u s i n e s s d i re c to ry

Bernardo West Chiropractic

Be part of the Back at the Ranch Business Directory!

16776 Bernardo Center Dr., Suite 101 San Diego, CA 92128 (858) 673-1733

Angela Hee, D.C. Jeff Oslance, D.C. Doctors of Chiropractic

Summer Day Camp

Outdoor Fun for ages 3-14 - Located in Los Peñasquitos Canyon Preserve, just south of 4S Ranch - Flexible enrollment options: 3 week sessions of 2, 3, or 5 days per week

- American Camp Association accredited

(858) 842-4900

Floaties Swim School The Best Swim School in North County. Call 877-277-7946 or email or visit

Kids' Care Club An Academically Based Preschool Program, Infant - Pre-K Program. 10414 Craftsman Way, San Diego, CA 92127. Call 858-675-7000 or visit www.

Gyminny Kids Gymnastics Classes, Birthday Parties, Camps, Open Gym, Fun Zone, Boy's X-treme, Cheer, Mobile Programs, Scout Badges and Field Trips. 17022 Camino San Bernardo, San Diego, CA 92127. 1-800-GYMINNY

Little Buckets Little Buckets is a Chinese language program designed specifically for kids through a fun and creative environment. Please visit us at http://web. or email us at:

Millie's Spanish Tutoring Professional tutoring geared towards Spanish school district programs levels 1-3. One-one tutoring that accommodates the special needs of the student. Native speaker. Call 858-312-5461 or email milina98@hot

Au-Pair/Nanny Services InterExchange Au Pair USA Qualified, Pre-Screened Au Pairs. A Government-Designated Cultural Exchange Program. Trained in CPR and First Aid. Responsive Local Representatives. Summer-Only and Year-Long Childcare Options. 1-800-Au-Pairs or

Dentistry Orthodontics Bold Smiles Dental Family & Cosmetic Dentistry, Dr. Jeremy Bold, DDS. Located in the 4S Ranch Village Center near Postal Annex & Starbucks. 16625 Dove Canyon Rd., Suite 103. Call 858-674-9999 or visit

Cosmetic & General Dentistry James Spalenka, D.D.S., RB Medical Building,16766 Bernardo Center Drive, Suite 105, 858-487-9444

Orthodontics Orthodontics for Children & Adults. Premier Invisalign Provider. Call for your complimentary exam with Dr. David Li. Call 858-487-8900 or visit us on the web at

Specialists in Dentistry & Orthodontics Specialists in Dentistry & Orthodontics for Children & Young Adults. 11616 Iberia Place, San Diego, CA 92128. Call 858- 676-5000 or visit our website,

Financial Services Rancho Financial 858-451-0620

Gifts Nannell’s Rancho Bernardo Florist Family owned and operated full service florist serving San Diego since 1991. Local, national & worldwide deliveries daily. Wide selection of fresh cut flowers and plants. 800-858-3888 or order 24hrs/day at

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NORTHERN HILLS CHURCH Meeting In The 4S Ranch Area At: Monterey Ridge Elementary School 17117 4S Ranch Parkway, San Diego, CA 92127 Sunday Schedule: Worship Service—9:30 AM Kids’ Fellowship Circle: During Worship Bible Classes, All Ages—11:00 AM

- Senior Outpost for 6th-9th graders: High adventure program with sailing, snorkeling, and rockclimbing

Door-to-Door Transportation!


We’re looking for services such as: Childcare, Computer Services, Electrical, Landscape, Plumbing, Pest Control, Pet Services, and more to share with the community. For more information, contact 800-497-1309 xt. 701 or

Health & Medicine Dr. Kelly Austin, Licensed Naturopathic Doctor Nutrition, Natural Hormone Replacement, B12 injections, Rancho Bernardo, or email:, 858-705-1727

Bernardo West Chiropractic Chiropractic Care, Massage, Exercise, and Nutrition Dr. Angela Hee & Dr. Jeff Oslance Bernardo West Chiropractic 858-673-1733

Rancho Bernardo Eye Doctors 858-487-7900

Insurance Farmers Insurance Leonard B. Hom, Insurance & Financial Services Agent. Area specialist and resident. Call 858-354-7850, email License #0F05530.

Home & Garden design & decor

Savvy Interiors—Smart, stylish solutions Local design expertise in residential interior design, with experience in new construction and remodels, residential staging, and residential furnishings for rent. 858-735-6735.


CINTAS LANDSCAPE SERVICE For all your residential landscape maintenance needs! We also do special landscape projects, tree trimming, minor sprinkler repairs, planting and yard clean-ups. Willing to match competitors written estimates. Contact Joshua Cintas, Owner/Operator 858-395-7850. Please call for free estimate.


The Painter Man INTERIOR, EXTERIOR, CUSTOM PAINTING SPECIALISTS. Family Owned, 30 Years Experience, Old Fashioned Work Ethics, Quality, Integrity, Courtesy. GERRY & JON HANS, 858-335-9368, 760-420-0316. License # 391076, Bonded, Insured,


911 Plumbing & Drain Rescue 4S Ranch Resident, BBB Member, Owner/Operator. Insured, Bonded, Lic #884050. Free Estimates. 858-414-5800,

Pets 4 Paw Animal Hospital


Wednesday Schedule: Bible Classes, Activities: All Ages—6:30 PM

Real Estate Services Century 21 - Christopher Scioscia Christopher Scioscia Realtor | 9934 Mercy Road, Ste 200 | San Diego, CA 92129 | 888-510-3939 |

An Das - Century 21 Buy, Sell, Rent - Homes. Get daily loan rates, free home evaluation and Comparative Market Analysis. Call An at 858-722-3163 or email andas@

Shay & Associates of RE/MAX RB Ranch & Beach A Team You Can Trust. Theresa and Ray Shay, call Theresa at 858-4491101 or Ray at 858-449-4970,

Skoglin Homes & Loans, Inc. Let Tim Put His 13+ Years Expertise To Work For You!! Tim Skoglin, Owner/Broker. Call 858-592-0100 or visit

Sue Otto, MBA, Realtor Making your real estate dreams a reality! 858-208-7713

Thomas Antorietto, MBA, Realtor "A 4S Neighbor" Abacus Properties, Inc., 16870 W. Bernardo Dr., Suite 400 San Diego, CA 92127 858-352-8186

Voak Homes Your satisfaction guaranteed or our commission refunded. 888-311-6311. www. or

Spiritual Cloudbreak Church 16150 4S Ranch Pkwy., Sundays, 10am

Temple Adat Shalom A reform congregation serving North County Inland. Preschool & Religious School, Adult Education, Sisterhood, Men’s Club. Rabbi ~ David Castiglione, Cantor ~ Lori Wilinsky Frank, President ~ Howard Levin. 15905 Pomerado Road, 858-451-1200,

Tanning Hollywood Tans of 4S Ranch Where the science of tanning meets the art of beauty. In the 4S Commons Town Center (next to World Market), 858-451-Tans (8267)

Providing Individualized Pet Care by Design. 16625 Dove Canyon Rd., San Diego, CA 92127. Call 858-487-7297 or visit

Like No Other Pet Care Peace of Mind, While You Are Away. Call Kim at 760-294-2175 or email

Pool Service 4 SUN POOL Provides superior pool service and repairs. Get the maintenance facts before you build your pool. Serving the communities from east to west on the Camino Del Norte / Sur corridor. 858-312-1409 or Family Owned & Operated. 4S Ranch residents since 2003.

www. backattheranch-online.c om

cO m m uni t Y l i f e s t Y le : h e a lt h JAN IC E bAKE R , MbA, R D, C DE / S u S AN KR IzE K , MD, W WW.PPH.ORG

Preventative Approaches to Health C

ommon health ailments that are increasingly prevalent include high blood pressure, diabetes, pre-diabetes and high cholesterol levels. Statistics from 2004 show that 79.4 million Americans have one or more forms of cardiovascular disease and it is estimated that more than 50 million Americans suffer from metabolic syndrome - a condition where several heart disease risk factors are present. Risk factors for diabetes, heart disease, and other chronic diseases can include: • Abdominal waist circumference greater than 40” for men or 35” for women • High blood pressure (hypertension) • Hyperglycemia (fasting blood sugar >110 mg/dl) • Elevated triglycerides (a type of fat in the bloodstream) • Low levels of high-density lipoprotein, also known as HDL or “good cholesterol” Having at least three of the above measurements means that an individual is at risk for developing type 2 diabetes, coronary heart disease, heart attack, or stroke. Probably the most common factors associated with disease risks are obesity and elevated blood sugar levels, along with physical inactivity, aging, hormonal imbalance, and family medical history. Because these risk factors are becoming apparent in younger people, it is important to take action early. Know what your risk factors are and what to do about them. Lifestyle choices – Prevention is the key! Lifestyle choices are the first-line interventions to reduce the risk factors for heart disease, stroke, diabetes and other chronic diseases, both long and short term. These habits include: • Weight loss to achieve a desirable weight – discuss this goal with your doctor. Diets that restrict your lifestyle or are impossible to stay with for the long term usually do not work and you many end up gaining

weight as more diets are attempted. A “perfect” weight isn’t needed to improve your health status- as little as 5 to 10 pounds of fat loss in the abdominal area can improve your health.

• Stay active, with a goal of at least 30 minutes of moderate-intensity activity most days of the week. Work in physical activity whenever you can. Consider meeting with a personal trainer or physical therapist to develop an exercise program that will get results for weight management and better health “under the hood!” • Healthy eating habits: Reduce your saturated fat, trans fat, and cholesterol. Reduce sodium intake and increase servings of fruits, vegetables and whole grains. Portion control is essential, especially if you are eating out more than once per week (this includes take – out food, too!) For many individuals, risk factors are managed with drug therapies and medical intervention. Because many of the risk factors for heart disease, diabetes and high blood pressure are intertwined, treating one area also may help decrease other risk factors. For example, eating a healthful diet that is low in fat, high in fiber, may help to decrease weight, which in turn may improve elevated blood sugar. Many risk factors are genetically linked, and it is important to be conscientious regarding screenings for those who have a family history of other chronic diseases. More prevention strategies include: • Limit screen time to less than 2 hours per day! Inactivity promotes obesity and elevated blood sugar levels. • Adequate and quality sleep. Scientific evidence is showing that sleep is important for weight, glucose and blood pressure control, and has a significant effect on hormones that control appetite. • Stop smoking. • Regular medical visits, for early detection and possible prevention of chronic diseases.

Ask the Doctor...


i know it is important to follow a healthy lifestyle but it is hard to find the time. where do i start to get my weight and cholesterol down? s.d. first – take inventory! What do you have on hand in the kitchen that is health promoting or not a great daily choice? Can you put a bowl of fruit in plain view rather that search for that bag of chips? Second, keep a food diary for a couple of days for you and your family. Does

sports for a year. This may put the child at a long-term risk for arthritis in the knee, even after surgical treatment, because of the damage to the cartilage and meniscus at the time of injury. On a positive note, there is a new exercise program you can reference at that will decrease the chance of the injury occurring and make your daughter a stronger athlete. The program focuses on core strength, plyometrics and jumping techniques. William W. Winternitz, Jr., MD fAAOS,

everyone eat a healthy breakfast? Can you or the family pack a simple healthy lunch for the next day rather than a fast food option? little changes make a big long-term difference and setting the exam-

i have a simple question. do i really need to exercise? n.f.

ple will positively affect others. Janice baker, RD CDE / Susan Krizek, MD,

It has long been understood that regular exercise helps prevent and control high blood pressure, diabetes, and heart disease. Recent research has also revealed that there are many more benefits to

i have heard that knee injuries are more common in girls than boys; how do i help my daughter not injure her knee in sports? t.K. The tearing of the ACl (anterior cruciate ligament) can be a devastating injury that will need surgical repair and will keep the child out of

exercise. Some of these benefits are the ability to improve mood in depressed patients, managing menopausal symptoms, helping prevent dementia and even drastically reducing the incidence of the common cold. Therefore, the simple answer to the simple question is YES. Kevin Merkes, MD,

do you have a health related question for the doctor? Email and the physicians at Palomar Pomerado Health will provide an answer for you here in back At The Ranch.

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back at the ranch: page 17

4s R anch

business spotlight Shannon Anderson – Total K9 Training, LLC 858-243-4030.

Most of us will have an ‘Aha’ moment sometime in our lifetime. However, few of us are fortunate enough to have it at a young age and have it be a defining factor in shaping our future. When Shannon was six years old, her granddad took her to visit Marineland (think Sea World). She was so awestruck by the whole experience, she told her granddad she wanted to work with animals her whole life. This was not just a child voicing a dream, this was the real deal and Shannon knew it. Over the years, Shannon did everything she could to work with animals and eventually ended up at Sea World in Colorado where she met her equally “animal friendly” husband, a diver/park ranger. Shannon began in the Education Department, but quickly transferred to the Animal Care Department working directly with the sea lions, seals, dolphins, sea otters, polar bears, and walruses. She helped take care of all of the mammals on display, any beached, ill, injured or pregnant animals, and helped to train the animals to ready them for shows or animal interactions. This “hands on” animal

behavior experience combined with her degree in psychology, pretty much puts her in line for a new show of her own, don’t you think? When Shannon and her husband moved to 4S Ranch about five years ago they got a dog. Shannon wanted to train it with a new approach – no food enticements and no alpha dominance techniques. Taking it a step further, she wanted to train families, not just dogs. The training she performed on her own dog was the impetus to start her own company -- Total K9 Training. Her passion for animals and caring, insightful training methods have proven to be very successful and word of mouth has spread quickly. Total K9 Training offers private in-home training and group obedience classes. The private in-home program is the most popular choice for training because Shannon works directly with you and your family at your home. Group obedience classes cover much more than just basic commands. They also include information on nutrition, grooming, dog park etiquette and rules, vacation tips and games to teach your dog. Shannon is now offering a new ‘Mommy and Me Class’ which teaches the family how to incorporate their new dog or puppy into the baby’s life. Everything from how to walk the dog with the stroller to baby proofing is covered in this class. Shannon has worked with many different behavioral concerns from the puppy antics of housebreaking, biting, nipping, and chewing to the more frustrating dog behaviors of jumping, digging, barking, separation anxiety, and aggression. Each family is unique and Shannon can customize a training program to fit every family’s needs. For more information on these classes and everything else Total K9 has to offer, visit the website at You can reach Shannon directly by calling her at 858-243-4030 or emailing her at

Your 4S Ranch

Real Estate Specialist

Mike Amarillas, REALTOR®

4S Ranch Talavera by Davidson

5br 4.5ba cul-de-sac pool,spa with views beautifully landscaped gourmet kitchen granite countertops plus stainless steel appliances

al ry c r i t e e n st i e t m s n G & Co De

3,769 Sq. Ft. $899,000

Call me for details 619-890-3888

Member San Diego North Chamber of Commerce Academy of General Dentistry San Diego County Dental Society American Academy of Cosmetic Dentistry

23 Years local resident • 12 Years real estate agent 45 Years in San Diego

Mike Amarillas Ph. 619-890-3888 Fax 858-487-0171

16363 Bernardo Center Dr San Diego, CA 92128

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858-487-9444 RB MEDICAL DENTAL BUILDING 16766 Bernardo Center Drive, Suite 105 San Diego, CA 92128 Monday-Thursday 9am-5pm Friday 9am-12pm by appt. only EMERGENCY SERVICE AVAILABLE

www. backattheranch-online.c om

PPH expresscare now served at select Albertsons/Sav-On locations Now you can get fast, affordable health care in the convenience of your local grocery store. Located in select Albertsons/Sav-On Pharmacy stores and operated by Palomar Pomerado Health (PPH), the PPH expresscare health centers are open seven days a week and staffed by certified Family Nurse Practitioners.

Appointments are not necessary and most visits take about 20 minutes. Health insurance is not required, but if you are a member of a participating health plan the price you pay will be less than the standard fee. For more information stop by the nearest PPH expresscare health center or visit us at

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Back At The Ranch - May 2009  

Community News and Events for 4S Ranch

Back At The Ranch - May 2009  

Community News and Events for 4S Ranch