back at the ranch - february 2011

vOlume 6. number 2

february 2011www.backattheranch-onl ine.com

there are so many ways to contribute and give back to

our greater community. it doesn’t matter whether you’re

a child or adult, working or retired, rich or poor. take a

look at how a couple of teens in 4s have found their joy

in volunteering. we hope it inspires you to find your joy!

page 6

finish chelsea’s run 5K run/walk in honor of chelsea King

Saturday, March 5, 7:30 am, Balboa Park

Join us for the inaugural finish chelsea’s run in honor of chelsea King. the event will

take place in balboa park where chelsea loved to visit and where she practiced with the

san Diego Youth symphony. the event will be emceed by “little tommy” sablan and

there will be a post-race festival with refreshments, booths and entertainment.

page 7

Del norte american red cross club steps up for Others

the Del norte high

school arcc should be

congratulated for their

many charitable events,

including a volunteer

session at the feeding

america warehouse,

packaging food for the

holiday season.

page 8

local teens find Joy in volunteering

yearscelebratingyearsyearscelebratingcelebrating5 community news & lifestyle for 4S Ranch

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back at the ranch: page 5www.backattheranch-onl ine.com

community news

On YOur DOOrstep news & events happening in & arOunD 4s ranch 6

celebrating 5 years

10 simple waYs tO cOntribute 7

school newsmOntereY riDge elementarY 14

Del sur elementarY 14

stOne ranch elementarY schOOl 16

OaK valleY miDDle schOOl 16

Del nOrte high schOOl 17

people in your neighborhood

greg mizel, Del nOrte high schOOl, principal 18

gardenwaiting fOr the leaves tO unfurl bY Katie seiDenwurm, lanDscape Designer anD Owner, zinnia Design 19

fitness

eating OutsiDe the bOx bY tK smith, specialist in fitness nutritiOn 20

health

asK the DOctOr. . . bY palOmar pOmeraDO health 21

cellulite: when Dimples aren’t cute bY cierra vermeulen, certifieD persOnal trainer 21

business spotlight4s ballet acaDemY 22

vOlume 6. number 2

february 2011this month...

Copyright 2011 All rights reserved. Reproduction in any form, in whole or part, without written permission is prohibited. Back at the Ranch (BATR) is a month-ly 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.

Our mission for Back At The Ranch is to connect 4S residents to each other and to key resources with the goal of building com-munity 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 publica-tion 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.

O f f i c e

Fountain Media Group, Inc. 1501 San Elijo Rd. S, Ste. 104-202

San Elijo Hills, CA 92078 (800) 497-1309

www.fountain-inc.com

e d i tO r i a l

Debi Renken Local Editor

(800) 497-1309 x709 [email protected]

P u b l i s h e r s

Karen Smith Publisher


Tim Minjares Publisher


Wa n t tO a d v e rt i s e ?

Contact our offices at: (800) 497-1309

www.backattheranch-online.com

I feel like I have not legitimately wished all of you a Happy New Year. Since Back At The Ranch is a monthly publication, we are in production a month ahead. I was writing about January and the New Year before I had even started my Christmas shopping!

Keeping in mind that same principle, as I write this, it’s January so I can truly wish you all the best in the New Year even though technically you’re reading it in February! (How many of you did I lose? I think I got a little lost myself.) Oh, forget it – Happy New Year!

February is, of course, the month of LOVE. I always enjoyed Valentine’s Day when my kids were small and we’d decide on a day to go and pick out boxes of Valentine’s Day Cards. It was a big deal. Sometimes we’d go to several stores before we found the perfect ones. And, we had to get something special for their teachers as well. Now I have one that’s a teenager and one that’s a tween, so the boxes of Valentine’s Day Cards are long gone. But, it’s still a fun holiday filled with flowers, hugs, pink and red stuff all over and, of course, chocolate!

February should also be a time to think about the friendships and relationships that build as a result of com-

munity. Or perhaps how kindness spreads - random acts of kindness. How can you affect a large number of people with a simple kind gesture? Have you ever seen that commercial where a child drops his stuffed animal and a man walking by picks it up and hands it to the child, someone watches the act of kindness and remem-bers it so he in turn saves a coffee cup from tumbling to the floor, someone is watching the gesture so he helps someone else, etc. Think about it, the chain can start with us – kindness spreads – go with it! Every little kind action counts.

I think you’ll find your inspiration by reading some of our feature stories – two teenagers zealously working to better the lives of others. Sara Selvaraj works with horses to heal persons with disabilities. Chelsea Milne is president of a club called Fight Against Hunger. It’s truly humbling to see what our youth is doing little by little to make our world a better place to live.

Take their lead and figure out what you can do to make a difference in our community this year. Don’t stand there, move! Go, do something good now! You might be surprised how far the good will spread.

Kindness Spreads Debi renKen

editor’s corner

FountainMediaGroup inc.

publications that build community

community news & lifestyle for 4S Ranch

4s ranch

on your doorstep

www.backattheranch-onl ine.compage 6 : back at the ranch

Another local teen, Sara Selvaraj, has found a great outlet as a volunteer with a local therapeutic riding program. We asked Sara about her participation and here’s what Sara shared about her experience.

tell us about the program... The name of the pro-gram is Helen Woodward Animal Center’s Therapeutic Riding Program. It’s a non-profit therapeutic riding program centered on helping disabled people. The program is designed to help both the animals Helen Woodward Animal Center rescues and the children and adults that ride. There are a whole variety of disabilities that can benefit from therapeutic riding.

how did you get involved? I have always loved horses and I used to ride them quite a bit. A family friend told me about Helen Woodward because I love animals and so I looked into it. I did some research about volunteering there and simply followed the steps they provided. I went to orientation and talked to them and asked questions, filled out a few forms and got interviewed.

what do you like about being part of the program? I love animals, especially horses, and as cheesy as this may sound, it’s a beautiful thing to be able to witness animals help heal people. I especially love work-ing with the children that come to the program because you can see their recovery or progress step by step and be involved. Volunteering is one of my happy places. No matter what mood I’m in, I always feel better as soon as I get there and I leave feeling better than when I arrived - every time. The other volunteers are amazing people, but the kids in the program are the

high school senior is president of fight for hunger club

You know those individuals that have an unlimited supply of compas-sion and an overpowering desire to help others? Couple that with incredible leadership qualities and enough initiative and drive to light up an entire city and you have Chelsea Milne. She’s quite young – 17 – but has already achieved many noteworthy accomplishments.

Chelsea got involved with Fight For Hunger via a gentleman named Phil Harris. She had been recently crowned Miss Rancho Bernardo Teen and was, as part of her responsibilities, attend-ing the Soroptimist International Annual Gala (April 2010).

in chelsea’s own words, here’s how it all “went down”...

“Upon asking Phil to purchase raffle tickets for the Soroptimist fund-raiser, he answered that I must give him a fact about my life before he was to proceed to give me money. Without having any insight as to who he was, I told him that I was in love with Africa after my missionary travels to Kenya. This provoked more questions, and I learned that he was the founder and president of Friends and Family Community Connection (FFCC), the local San Diego non-profit that hosts food packaging events and deliv-ers these imperishable, life-saving meals to Tanzania, Haiti, and the local hungry in San Diego County. After that event, I continued to be in contact with Phil, and come summertime of 2010 when he decided he wanted to create Fight Against Hunger clubs on San Diego high school campuses to spread FFCC’s message, I jumped at the opportunity of founding one at Rancho Bernardo High.

Fight Against Hunger’s main goal is to get high school students

local teens find Joy in volunteering

involved in FFCC’s food packaging events. More than half of the forty RBHS’s Fight Against Hunger Club members have participated in at least one event or have helped to raise money or spread the word about these events. As President of the club, my personal goal, however, is simply to help my peers fall in love with volunteering and service like I first did in Kenya. I have a passion for helping others, and this club allows me and other high school students great opportunities to do just that.

Over spring break this year, FFCC is taking a group full of high school students, including myself, to Haiti. We will be distributing food that has been packaged from FFCC events, installing water filtration systems in homes to protect against cholera, constructing parts of an orphanage, and playing a lot of soccer with loving children! A few other RB students will be traveling with me, and I can’t wait to see their lives transform.”

Please feel free to be inspired enough to help Chelsea and Fight Against Hunger. Or perhaps encourage your high schooler to join her in her efforts. In fact, anyone, any age, can help. Visit www.ffccsd.org to donate or to learn about upcoming food packaging events.

If no one has said it, Thank You Chelsea for all you do! We wish you continued success in all of your efforts!

most amazing of all. They work hard and they get better. It’s great to see them be proud of their own accomplishments.

how long have you been volunteering there? I started volunteering in the spring of my sophomore year of high school and now it’s the winter of my senior year. This spring will be two years volunteering there and I plan on con-tinuing throughout the rest of my senior year and as much as I can this summer.

how can others help? If you have had previous experience with horses, try volunteering! There are also many other volunteer positions at Helen Woodward Animal Center. So, even if horses aren’t your thing, you’ll be able to find something you can help with. You can also go there and adopt a pet to bring home. It makes all of us very happy to see an animal find a good home. In addition, you can always donate in any amount at all to the Center.

Sara is a dynamic, caring and yet incredibly modest young lady who has discovered at a fairly early age the infinite amount of satisfaction, fulfillment and perspective you can get from helping others in need. Good for you Sara, we wish you all the best in all your future endeavors, especially with college coming up!

If you would like to learn more about the program, contact Alicia Roe (she heads up the riding program). The office phone number is 760-432-9200 or email [email protected]. The website is http://www.animal-center.org/therapeuticriding/.

So there you have it! Volunteering is a wonderful thing!

local teen volunteers at helen woodward animal center’s therapeutic riding program

4s ranch

www.backattheranch-onl ine.com back at the ranch: page 7

yearscelebratingyearsyearscelebratingcelebrating5 community news & lifestyle for 4S Ranch

on your doorstep

1. pay attention!

There is so much going on! Don’t miss it! You won’t know where to contribute if you don’t know what’s going on. Read Back at the Ranch. Go to a community event. Pay attention. Don’t get so busy that you don’t know what’s happening around you.

2. get on the community network

Visit 4SConnect.com. This is a great tool for you to get connected, but it’s only as valuable as the people who use it. So get on there and use it. Check out the community calendar and announcements regularly.

3. slow Down! (in your mind…anD your car!)

As you enter 4S Ranch, stop and glance at your speedometer. If you haven’t slowed down yet, do it right then. There are pedestrians…bike rid-ers…small children crossing…balls rolling into the street. Slow down and enjoy the ride into 4S Ranch. It makes a difference not only in your own safety, but it also sets the tone for others driving through the community.

4. get Outside

Days are slowly getting longer. Get outside and walk the trails. Enjoy the parks. Walk to 4S Village or 4S Commons. Lots of things can come to you from a walk outside…landscaping ideas, a new friend, joy from a child greeting you, renewed health….a new idea. Don’t miss the opportunity!

5. start a group/Join a group

If you have a talent or skill that you’d like to share, start a group or join one that already exists. If you want to see something offered that doesn’t exist, but you just don’t want to start it yourself…contact us at [email protected] and we’ll help you get the word out!

a strong community, a great neighborhood! how will you contribute? what skills, resources or ideas do you have to

share? below are some tips from our february 2006 issue to get you started. (it’s more simple than you think!)

6. give a hoot!

Give a hoot! Don’t pollute! Don’t expect the landscaping crew or the city to be your cleanup crew. When you see trash, pick it up. When you walk your dog, pick up whatever they leave behind. It seems simple, but if we each do our share, it makes a huge difference!

7. prevent crime

The best thing you can do to prevent crime is get to know your neigh-bors. The more you know your surroundings and the more you pay attention, the more you will notice when something suspicious is happening. Don’t pretend like it’s none of your business.

8. teach Kids

You’re never too young to get involved. Children can make a huge dif-ference. Get your children involved in a project…helping an elderly or sick neighbor, cleaning up the block or at the park. Kids can make a tremendous impact. Let them shine!

9. establish neighborhood rituals

Make sure your neighborhood has at least a few rituals in place. These scheduled gatherings help bring everyone together regularly -- an annual block party, a monthly wine party, Bunco/Poker group, clean up day, a Beach Party, a holiday lights competition.

10. get involved

Find a cause. Take some social action. Vote. Volunteer. Participate. Find something you believe in and get involved.

10 Simple Ways to Contribute

little league is in full swing

The 2011 4S Ranch Little League season is underway. With a record number of boys and girls participat-ing, this promises to be another great season of baseball in 4S.

Opening Day is on Saturday, March 5 and will begin with Opening Ceremonies, team pictures and other festivities. The parade of teams, con-sisting of 500 plus players from age 4

to 14, always produces priceless photo opportunities!4S Ranch Little League is also very excited to announce that the

Moser Orthodontics 4S Ranch Little League Golf Classic is returning to The Crosby for the second straight year. The exclusive setting of The Crosby drew a record number of golfers and dinner guests last year, and a full house is expected again this year. The tournament will take place on Tuesday, April 26 and will be followed by cocktails, dinner, raffle and silent auction. Information regarding Opening Day, the annual golf tournament, and all other 4S Ranch Little League news, can be found online at www.4srll.com.

finish chelsea’s run 5K run/walk in honor of chelsea King

Saturday, March 5, 7:30 am, Balboa Park

Join us for the inaugu-ral Finish Chelsea’s Run in honor of Chelsea King. The event will take place in Balboa Park where Chelsea loved to visit and where she practiced with the San Diego Youth Symphony. The event will be emceed by “Little Tommy” Sablan and there will be a post-race festival with refreshments, booths and entertainment.

The event is a fundraiser for the Chelsea’s Light Foundation and the Sunflower Scholarship Fund, a scholarship program that will help San Diego youth realize their academic and community enrichment goals. Chelsea King’s love of life spilled over into every aspect of her life. For information about the race or to register, please visit www.inmotionevents.com/events/Finish_Chelsea_s_Run_5K_Run_Walk.htm

back at the ranch www.backattheranch-onl ine.com

4s ranch

on your doorstep

4s ranch~del sur community foundation news

The 4S Ranch~Del Sur Community Foundation grant dead-line occurred in late January. Once applications are reviewed, Foundation members will vote to determin where the grant making dollars will go.

Each year, the 4S Ranch~Del Sur Community Foundation selects an “area-of-interest” based on membership input and research from the Foundation’s Grants Committee. This year, the focus is Health and Human services. Upon selection, grant monies will be distributed in May of 2011.

To become a member and participate in the decision for the grant-making, please join the current members for a special member event Friday, February 25, 7-10 pm with entertainment by Laura Rope Acoustic Trio Band. If you are not currently a member, please contact Trudy Armstrong at 858-674-6979 or [email protected] for information.

The 4S Ranch~Del Sur Community Foundation is part of a network of local affiliates of the San Diego Foundation, each serving the unique needs of communities throughout the region. These local affiliates were formed within the ‘Endow Your Community’ effort of the San Diego Foundation’s region-wide initiative, Endow San Diego. This multi-year initiative informed and inspired San Diegans regarding the benefit of endowment. Endowments are permanent charitable funds with the require-ment that the principal is never spent. The balance of these funds is invested, earning income that is then spent to support charitable works in perpetuity. The 4S Ranch~Del Sur Community Foundation has already built an endowment of $36,886 to benefit the community for generations to come.

Del norte american red cross club steps up for Others

The Del Norte High School ARCC should be congratulated for their many charitable events, including a volunteer session at the Feeding America warehouse, packaging food for the holiday season. The club is very active and has already received many awards for their efforts. They are planning to hold a tour of the Sharp Hospital in March with an emphasis on careers in the medical field. If you are interested in joining, please visit their blogspot at http://delnorteredcross.blogspot.com/ or email [email protected]. The club meets in Room G114 on Wednesdays during lunch. Club advisor is Ms. Chiment and club President is Brian Phan.

1st annual “thank You run” update.

A special apology to Karli Renken as her name was omitted from the list of front runners. Karli was the 1st Place Girls Under 12 finisher with a time of 25.03. Ray and Theresa Shay would like to thank everyone once again and wanted to mention that they raised a total of $8,000! $4,000 went to the 4S Ranch-Del Sur Community Foundation and $4,000 to ALS - Helen’s Closet.

Ray and Theresa shared, “We can’t say enough good things about the almost 100 vol-unteers that helped make it successful. Thank you! We definitely want to improve next year, so please provide feedback by replying to [email protected] with your suggestions. We have already had requests to add a 1K for kids and a 10K for more serious athletes. Let us know your recommendations!”

chocoholics unite

If your love for chocolate is uncon-ditional, this is your event! The “For the Love of Chocolate” festival takes place on February 13 in downtown Escondido. Chocolate-crazy couples can wander the streets of downtown Escondido sampling chocolate pairing with wine, champagne and beers (local breweries Port, Stone, Lost Abbey and Karl Strauss are all participating), take horse-and-carriage rides, try the chocolate fountain and explore the offer-ings of several local chocolatiers. For more information and tickets, visit http://www.downtownescondido.com/chocolate.html.

4S Ranch10414 Craftsman WaySan Diego, CA 92127

(858)675-7000

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San Diego, CA 92129(858)538-KIDS(5437)

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4s ranch

library events

Adult Programs

4s ranch adult book club Saturday, Feb. 5 at 10 am - Bring your favorite book and share with other community members.

adult chinese conversation 1st Monday of the month at 9:30 am – Feb. 7 - Community mem-bers discuss topics of interest in Chinese.

baby & Me fitness - 1st and 3rd Wednesday of the month at 10:30 am – Feb. 2 & Feb. 16 Personal trainer Andrea exercises with moms while entertaining babies 4 weeks to 1 year.

basic computer training in farsi - Every Tuesday at 9 am Open for Farsi speakers inter-ested in learning basic computer skills.

citzenship class - Every Monday at 6:30 pm - Open for all interested in taking citizenship tests.

vision and success at school Tuesday, Feb. 1 at 6 pm - Special vision workshop to help parents learn how to determine if a visual condition inhibits their child’s learning experience.

Knitting with allison Saturday, Feb. 12 at 10 am - Basic knitting class for adults and older teens.

real estate investment seminar in chinese - Saturday, Feb. 19 at 2 pm -Workshop on real estate investment tips and strat-egy. In Chinese.

friends of the 4s ranch library Meeting - 4th Wednesday of the month – Feb. 23 at 6:30 pm.

beginning Yoga with stephanie - Tuesday, Feb. 8 & Feb. 22 at 6 pm - Beginning yoga class for adults.

Children’s Programs

spanish bilingual story time 2nd and 4th Monday of the month at 10 am – Feb. 14 & Feb. 28 - Spanish bilingual story and craft for children.

baby story time - Tuesdays at 10:30 am & 2 pm - Pre-walking babies only. Enjoy this one-on-one lapsit activity which introduces babies to stories and songs.

Preschool story time & literacy craft with Mrs. Z Fridays at 10:30 & 11:30 am - Special puppet show with “Kids Dental Care” and craft on Feb. 4 Special guest author Clint Perry on Feb. 25.

Play to learn toddler time with teacher lee - Thursdays at 10:30 am & 12:30 pm. Music, Stories, Art and Fun! Visit www.teacherlee.com

4s ranch librarY (858) 673-4697

highlighted events and classes for february

cOmmunitY calenDar Of events

february 2 - league of women voters will host an orientation meet-ing for those interested in learning more about the work of the league at 1 pm in the community room at the 4s ranch library. refreshments will be served. Open to the public, both men and women. please con-tact beryl flom at [email protected] or visit www.lwvsandiego.org.

february - free computer classes at the rancho bernardo library every wednesday from 6 to 7 pm and the second and fourth saturday of every month from 10 to 11am. to attend, sign up at least one day in advance at the information desk of the library, located at 17110 bernardo center Dr. or call 858-538-8163.

februrary 3 - 11 - san Diego soccer club competitive tryouts. visit www.fcsandiego.com and www.pqsoccer.com for more information.

february 12 - last day to register for spring girls volleyball signups. additional $10 fee for late regis-tration: february 21-25. contact nate fenlason, 858-676-2230, [email protected].

february 14 - Deadline to register for 4s soccer. for more information, visit www.4sranchsoccer.com. for avengers competitive soccer visit www.avengerssoccer.com.

february 14 – valentine’s daY!

March 4 – 6 and March 12 - 13 - cYt production of robin hood. for tickets and information, please call 619-588-0206 or 800-696-1929 or visit www.cytsandiego.org.

March 5 - little league Opening Day - information regarding Opening Day, the annual golf tour-nament, and all other 4s ranch little league news, can be found online at www.4srll.com.

library blogspots : www.4sranchlibrary.blogspot.com; www.4sranchlibraryteens.blogspot.com

all san Diego county libraries will be closed on february 21.

Kids fitness -1st and 3rd Wednesday of the month at 9:35 am – Feb. 2 & Feb.16. Personal trainer Andrea exercises with kids ages 18 months to 5.

crafts for a cause - Thursdays at 4 pm. Arts and crafts for K-3rd grade students.

homework club- Wednesdays at 4 pm - Students from Del Norte High tutor kids from Kindergarten through 9th grade. Walk-ins welcome.

chess club - Saturdays at 3 pm - For children and teens.

Teen Programs

sat Practice test - Saturday Feb. 12 & Saturday, Feb. 26 at 10 am - Free SAT practice tests for high school students. Space is limited. Call for registration.

teen time - Tuesdays at 4 pm

Game night - Tuesday, Feb. 1 at 4 pm

Wii tournament - Tuesday, Feb. 8 at 4 pm

arts & crafts - Tuesday, Feb. 15 at 4 pm

special teen Program: san diego saves - Tuesday, Feb. 22 at 4 pm

The newly merged San Diego Soccer Club (FC San Diego and PQ Premier) is pleased to announce their 2011 competitive tryout schedule. Our teams compete at the highest level and we focus on developing the talent within each player with the best coaching staff in San Diego County. SDSC is a proud founding member of the WCDA – Western College Development Association - which pro-vides additional high-quality competition and enhanced college readiness opportunities for our elite soccer players (http://www.westerncda.com/).

Don’t miss the opportunity to be part of the future in elite soccer clubs! See you there!

Girls tryouts Gu7-Gu14

gu7/8 mon., Jan 24 and thurs., Jan 27, 5:00-6:15 at rbhs

gu9 mon.. Jan 24 and thurs., Jan 27, 6:30-7:45 pm rbhs

gu10 thurs., feb 3 and mon., feb 7, 5:00-6:30 pm at rbhs

gu11 tues., feb 8 and thurs., feb 10, 5:00-6:30 pm at rbhs

gu12 thurs., feb 3 and mon., feb 7, 6:00-7:30 pm at bmr

gu13 tues., feb 8 and thurs., feb 10, 6:30-8:00 pm at rbhs

gu14 thurs., feb 3 and mon., feb 7, 4:30-6:00 pm at bmr

boys tryouts bu7-bu14

bu10 thurs., feb 3 and mon., feb 7, 5:00-6:30 pm at westview

bu11 tues., feb 8 and thurs., feb 10, 4:30-6:00 pm at bmr

bu12 thurs., feb 3 and mon., feb 7, 6:30-8:00 pm at westview

bu13 tues., feb 8 and thurs., feb 10, 6:00-7:30 pm at bmr

bu14 wed., feb 9 and fri., feb 11, 6:00-7:30 pm at bmr

black mountain ranch park – bmr

rancho bernardo high school stadium - rbhs

westview high school stadium

Directions can be found on the home page - left side column.

INSTRUCTIONS: Attend both tryout dates. Register 20 minutes prior on first date and bring Player information sheet/waiver with guardian signature (download form online). Wear shin guards & soccer cleats;bring water and a soccer ball. Please be sure to visit our websites prior to attending any tryout to ensure those times or dates have not changed: www.fcsandiego.com and www.pqsoccer.com.

If you have questions or missed a tryout date, please contact our Coaching Directors:

Boys Youngers - Brian Quinn [email protected], Boys Olders - Seamus McFadden [email protected] Youngers - Pete Stogsdill [email protected] Olders - Raffi Ruotolo [email protected]

san diego soccer club competitive soccer tryouts, boys & Girls u7-u14

1-877-277-SWIM (7946) ● www.floatiesswimschool.com

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4S Ranch

on your doorstep

classes & camps

The Boys & Girls Club of 4S Ranch offers many exciting classes and programs including Dance and Self Defense Classes. Dance Classes are held on Tuesdays and Self Defense Classes are offered on Thursdays from 3:30 – 4:30 pm for kids in grades 1 through 8.

For more information on Dance Classes, contact the Boys & Girls Club at 858-676-2230. For informa-tion on Self Defense classes, contact Sifu Ronnie Isaguirre at 858-336-9191, email [email protected] or visit his website at www.kick411.com

There are still two remaining day camps at 4S Ranch Boys & Girls Club!

Day Camps are available for the fol-lowing dates:February 14 – 18, cost is $90 for first child, $72 for each additional child

April 4 - 8, cost is $90 for first child, $72 for each additional childPayments are due the week prior to camp - Availability is on a first come, first serve basis - Sign up early to secure your child’s spot - Payment reserves your spot.

4S Ranch Boys & Girls Club Classes and Day Camps Boys & Girls club Is Proud To announce Spring Girls Volleyball

after School care

Remember the 4S Ranch Boys & Girls Club offers after school care for kindergarteners through 8th grade. Hours of Operation Mon – 2:30-6 pm Tues – 2:30-6 pm Wed – 12:30-6 pm Thurs – 2:30-6 pm Fri – 1:00-6 pm

The Boys & Girls Club is a safe, supervised environment where kids can learn and have fun afterschool and during holiday camps. They provide an afterschool homework program where tutors are provided along with daily homework checks and two week reports sent home to parents. Call or visit the 4S Boys and Girls Club for more info including rates and fees.

All classes and programs are held at 4S Ranch Boys & Girls Club is located at 16118 4S Ranch Parkway. For more information, contact Site Supervisor: Jack T. Nguyen, 858-676-2230.

call or visit the 4S Boys and Girls club for more information including rates and fees. We are located at 16118 4S Ranch Parkway, San Diego, 858-676-2230. Site Supervisor is Jack T. nguyen. If you would like information on fall or winter sports programs or about coaching a team, please contact nate Fenlason, Sports coordinator - 4S Ranch Branch, 858-676-2230, [email protected], www.sdyouth.org.

OF GREATER SAN DIEGO

Summer Day Camp for children aged 3-14

Serving 4S Ranch families since 2001 Located in Los Peñasquitos Canyon Preserve, just south of 4S Ranch Flexible enrollment options: 3 week sessions of 2, 3, or 5 days/week “Senior Outpost” for 6th-9th graders Pre Camp half day programs for 3-5 year olds American Camp Association accredited

Door-to-Door Transportation!

(858) 842-4900 outpostsummercamps.com

Come Join the Adventure!

Celebrating 10 years...2001-2011

Who: Grades: 3rd –5th (Modified Court) 6th-8th (Normal League)

When: Practice starts the week of March 14. Practice one day/week [M-F] (Times TBD)

Games on Fridays or Saturday Afternoons (Times TBD) Games begin Friday, March 25 or Saturday, March 26. Season ends Saturday, May 28

Where: Boys & Girls Club—4S Ranch, 16118 4S Ranch Pkwy.

Cost: $115 per player (price for non-members, includes club membership & league fees). $55 per player (price for current Boys & Girls Club members).

Signups: END on Friday, February 18

*Additional $10 fee for late registration: Feb. 21 and - Feb. 25.No late sign ups will be accepted after Feb. 25.

Evaluations: PLAYER EVALUATIONS ARE MANDATORY!

Grades 3-5: Wednesday, March 2 at 5 pm Grades 6-8 : Thursday, March 3 at 5 pm *Make-ups on Friday, March 4: Grades 3-5 at 5 pm | Grades 6-8 at 6 pm

Fees Include: 8 game season w/ a single elimination tournament, one hour prac-tice every week, jersey, participant award, and lots of fun! SPACE IS LIMITED!

Refunds: $20 service charge for refunds made before March 4. (No refunds after player evaluations, March 4.)

Volunteer coaches are needed

As with all Boys & Girls Club leagues, they cannot be successful without your participation. Please make the effort to volunteer your time and sign up to coach one of the teams. The only way we are able to run the leagues and keep costs low is through your involvement. The prospect may at first seem daunting, but it is infinitely rewarding and the time com-mitment is minimal. The kids will appreciate your time and not only do you receive a great deal of satisfaction from helping, you also get the added benefit of receiving 50% off your daughter’s registration fees*! If you know of someone who does not have kids playing, but would like to coach, please have them contact us. Also, it’s a wonderful opportunity for high school kids to receive community involvement credit.

*Head coaches receive a 50% discount off 1 child.

For more information:Nate Fenlason—Sports Coordinator858-676-2230 | [email protected]


4s ranch

on your doorstep4s ranch sports Park sports leagues

county of san Diego - 4s ranch sports park, 16118 4s ranch parkway, san Diego, ca 92127

Men’s Basketball The County of San Diego is offering B and C divisions. Come enjoy one of the best facilities for basketball in the County. Bring your “A” game and see how you match up against the competition.

Website: www.4sranchbasketball.orgFee: $425 per team + $24 per game ref feeLocation: 4S Ranch Sports Park (Gymnasium)

Monday, League begins April 18 Games: 6:30 pm, 7:30 pm, 8:30 pmTuesday, League begins April 5 Games: 6:30 pm, 7:30 pm, 8:30 pmSunday, League begins February 27 Games: 4 pm, 5 pm, 6 pm

Adult Roller Hockey 4S Ranch is one of the last places to be able to play roller hockey. Our exciting leagues offer two levels, beginner and Intermediate. We are in the process of starting an Over 30’s league. Come and check us out!!

Website: www.4sranchrollerhockey.netAges: 18 and olderFee: $700 per teamLocation: 4S Ranch Sports Park Roller Hockey Rink When: Mondays , Tuesdays, WednesdaysTime: 6:30-10 pmStart Date: Monday- February 7

Questions?Daniel TrautnerRecreation [email protected]

Winter Youth Roller Hockey League The County of San Diego is now accepting registration for our Recreational Youth Roller Hockey League. Clinics are running through March 26 (Sign-ups are ongo-ing). Online registra-tion: www.sdparks.org. Upper & Lower divi-sions with Beginners to Advanced players. The cost is $25 per player for ages 5 to 17. Goalie equip-ment provided, some loaner equipment available as needed. For registration/league questions, please contact: Laurie Jancsek, [email protected], 858-673-3900.

adult leagues

spring soccer registration now Open!

It may seem like the fall season just ended, however, registration for the 4S Ranch Youth Soccer Association spring season is open. Registration can be completed on the league’s website at www.4sranchsoccer.com and the registration deadline is February 14. Don’t miss it! The spring season will begin March 12 and will run through May 14 for boys and girls ages 4 to 14. This is a great opportunity for play-ers of all skill levels including competitive soccer players. This spring season’s focus on ball handling and technique develop-ment will benefit from the exciting small-sided game format used for all age divi-sions. Don’t miss the chance to register for the spring season.

4s avengers 2011 competitive

soccer tryouts

The competitive soccer club in 4S Ranch, the Avengers, will be building on their inaugural season of 2010 and will hold try-outs for girls and boys U8 through U13 teams in January & February for the upcoming 2011 season. Check the Avengers Soccer website for tryout dates and times at www.avengerssoccer.com.

childrens sports

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4s ranch

school newsMonterey Ridge Elementary

MRES Fun Run Coming Soon

Our 5th Annual Monterey Ridge PTA Fun Run is just around the cor-ner. It will be held on Wednesday, March 9. This year, students can earn a special edition Spirit Wear T-shirt and choose between a hat and a pullover sweatshirt if they raise $50 or more! Pledge forms and money will be due back by Friday, February 4 so that we can place all orders. We need many volunteers before the run to help us get organized as well as on the day of the event. If you would like to volunteer or become a sponsor, please contact Julie Golich at [email protected].

College Pennants Needed

It is never too early to start learning about college. We are committed to helping our students begin to focus on going to college. We would love to have you donate any college pennants from your alma mater or from any colleges so that we may display them in the library for all our students to see. We are slowly turning our library into our College Central location. Next time you are on campus, stop by and check out the pictures of each staff member and the college(s) they attended on the college map in the library.

Compass Learning – One Hour a Week for All Students!

All students at MRES, including our preschool students, have access to Compass Learning (CL) from home. CL is a fabulous program that pro-vides an opportunity for each child at MRES to have their own individual-ized learning program based on their scores from the Measures of Academic Performance (MAP) test. All classes except for PEPP will be MAP tested three times a year. ALL students at MRES are expected to use the program at least one hour a week. Many of our classes are using the program as part of their homework program this school year. We hope you encourage your child to use the program frequently. You are welcome to work closely with your child on the program. Each skill is taught in a manner that allows you, the parent, to also teach it.

Casino Royale Parents Night Fundraiser

The Monterey Ridge Educational Foundation is happily accepting donations of items and services to be included in our silent auction to be held during the Casino Royale Fundraiser happening on May 1. Do you own your own business, are you an interior designer or landscape guru, are you a wonderful chef or have a special skill that you would be willing to donate some of your time, talents and/or products to raise money for the Foundation? Do you have an inside connection with someone famous or an event that occurs here in San Diego? Please contact Sara Tseng at [email protected]. The fundraiser will be held at the Bernardo Heights Country Club. Tickets are currently on sale!

Del Sur Educational Foundation News

ralphs shoppers

All Ralphs shoppers must re-link their shopping card to support Del Sur Elementary each year. Please make sure you are linked! You can re-link your card online by following these steps:

1. Visit MyRalphs Rewards page at http://www.ralphs.com/myralphs/Pages/default.aspx and sign-in or create a new account.

2. Once you are logged in, click on “My Account” underneath the “Welcome Back!” near the top of the screen.

3. Underneath “My Ralphs” on the left hand side of the screen, select “Community Contribution Program.”

4. You may need to enter some additional information and then click save changes.

5. The next page should have a “Find your Organization” option, please search for Del Sur Elementary PTA.

6. Select Del Sur Elementary PTA from the options that come back.

7. Click Save Changes.

The next time you shop at Ralphs, make sure “You have designated to support Del Sur Elementary PTA” shows up at the bottom of your reciept!

Double-Dip Opportunity for ralphs shoppers!

Log in to www.elabelsforeducation.com, sign up, and link to your Ralph’s card. Every time you purchase a “Labels for Education” product, your product’s point value will automatically be added to our school’s account! This is like getting DOUBLE points for every purchase! Don’t forget to keep the product’s point label, too! Visit the Del Sur Foundation page for more Community Partners fundraising opportunities.

del sur elementary school

explorer trail 5K run/walk

This event will take place on Saturday, May 7. Save the date and watch for more information about this fun event as the date gets closer.

night at the ranch

Auction planning is underway! The event will take place at the Ranch House in Del Sur on March 19. We need auction donations! Vacation homes, photography sessions, restaurant certificates, rounds of golf, sports tickets, etc. What connections do you have? Contact Peter Kunowski (chair-person) at [email protected] for more information or to volunteer or donate.

shop Del sur farmers market

We would like to encourage everyone to shop at the Del Sur Farmers Market each Thursday between 3 pm and 7 pm. You will always find fresh fruits and vegetables, fresh cut flowers, specialty foods, arts and crafts, live entertainment and deliciously prepared foods that can make easy and afford-able dinner solutions. A portion of the proceeds generated at the Farmer’s Market are donated to the Foundation.

be a hero!

We know that you are the hero of your home, but how would you like to give your child bragging rights and become HERO OF THE HALLWAY! Sign up to be our HERO of the day and earn a button for your child to proudly display on their backpack for the entire year. Spend a Monday, Wednesday or Friday on campus getting to know our great kids and hard-working teachers and staff. We promise it will enlighten you and inspire your children! Contact Dana McCrary, PTA VP of Programs [email protected] to sign-up or for more information.

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Tim & Kristine Skoglin858.592.0100

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Scripps Westview Way, 92126Represented Buyer

$210,000, Closed 11/05/2010

Indiana Street, 92103 Represented Buyer

$543,750, Closed 11/19/2010

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West Canyon Terrace, 92123 Represented Seller

$492,000, Closed 1/21/2010

West Canyon Ave, 92123 Represented Buyer

$596,000, Closed 1/27/2010

Sabre Hill Drive, 92128 Represented Seller

$238,000, Closed 3/31/2010

Oro Blanco Circle, 92027 Represented Buyer

$390,000, Closed 4/06/2010

Maryland, 92103 Represented Seller

$710,000, Closed 5/10/2010

Poway Mesa Ct, 92064Represented Buyer

$565,000, Closed 5/20/10

SHORT SALE

Vakas Street, 92019 Represented Buyer

$600,000, Closed 5/25/2010

Haas Street, 92024 Represented Seller

$735,000, Closed 5/28/2010

West Beech Street, 92101 Represented Buyer

$455,000, Closed 6/3/2010

Portobelo Drive, 92124 Represented Buyer

$325,000, Closed 6/01/2010

Caminito Corriente, 92128 Represented Buyer

$560,000, Closed 6/03/2010

Lynx Drive, 92126Represented Buyer

$403,000, Closed 6/05/10

Via Alicante, 92037Represented Buyer

$186,000, Closed 6/11/2010

Page Street, 92115 Represented Seller & Buyer$200,000, Closed 6/14/2010

Putting Green, 92056 Represented Seller

$410,000, Closed 6/18/2010

River Run, 92108 Represented Seller & Buyer$210,000, Closed 6/30/2010

4S Ranch Parkway, 92127 Represented Seller

$729,990, Closed 7/02/2010

Highland View Glen, 92026Represented Buyer

$492,000, Closed 7/29/10

SHORT SALE

Via Bernardo, 92056Represented Seller

$350,000, Closed 8/24/2010

Sapphire Street, 92109 Represented Buyer

$509,000, Closed 9/15/2010

West Canyon Ave, 92123 Represented Buyer

$499,900, Closed 10/01/2010

Via Montebello, 92129 Represented Seller

$294,000, Closed 10/15/2010

Lauren Way, 92071 Represented Buyer

$530,000, Closed 10/15/2010

West Canyon, 92123Represented Seller

$345,000, Closed 10/29/10

SHORT SALESHORT SALE

SHORT SALE SHORT SALE SHORT SALE SHORT SALE

SHORT SALE


4s ranch

school news

Oak Valley ASB Reflects on Responsibility

French philosopher Blaise (blaze) Pascal once said: Most of man’s trouble comes from his inability to be still.

Let’s think about that. It can be really hard to find the time to be still in today’s world. So many people are racing around, running in a dozen directions, stressed out and cranky. I wonder what would happen if every-one would just turn off the world for a few moments every day and be still. Being still helps us get in touch with our feelings. It allows us to stop and listen to our conscience. We’re more likely to come up with creative solu-tions to our troubles if we take the time to be still. And being still gives us the opportunity to think about the choices we are making.

Today, find a few minutes and turn off all the noise: the TV, the radio, the video games. Just sit and think and be still. Watch the grass grow or the sun go down. You just never know! Maybe Mr. Pascal is right and one of your troubles will ride off into the sunset.

The Falcon Center

At Oak Valley Middle School, the Falcon Center is the place to hang out with friends or meet new people during lunch or at an after-school activity. There are fun activities to keep students occupied such as air hockey, ping pong, foosball, and Dance Dance Revolution. Come chal-lenge yourself and your friends to a few games and you’ll be sure to have a blast! Ask the Falcon Guides (or yard duties) for an admission ticket to the Falcon Center. Lunch is divided into two sessions so that students can either choose to eat lunch during the first session and then come to the Falcon Center, or play games first and then eat lunch. All students must eat their lunches at the lunch area before they come to the Falcon Center. We

Oak valley Middle school

want to preserve this room so that it’s nice and clean for everyone to share and benefit from. If you have any other questions or concerns regarding the Falcon Center, please call the Student Services Specialist on campus at 858-487-2939 ext. 6406.

Safety Concerns

We’ve sent several reminders regarding traffic safety concerns and detailed ways to keep your students safe. Unfortunately, we continue to have daily eyewitness accounts of careless and reckless behaviors within a one-mile radius of our school that threaten the safety and well-being of your students. It saddens and scares us to think that one of them would be severely injured or worse yet have their life ended abruptly. We’re all familiar with the adage “It takes a village to raise a child.” And yet, how many of us really take the time and energy to make this a part of our daily lives? We respectfully ask that you make this a priority.

You can also review safety information on our website at http://www.powayusd.com/pusdovms/Students/safety.htm. We have a wonderful com-munity and appreciate everyone’s support in keeping it that way.

No Passes

In order to alleviate the interruptions in the classrooms, no passes will be sent for forgotten items that are sent from home. If you need to leave an item in the Welcome Center for your student, we will write it on the white board which will be located in the quad. Your student will be able to check the white board and pick up their items before/after school, during passing periods or during lunch.

Stone Ranch’s 1st Annual Science Fair

We are thrilled to announce the 1st Annual Stone Ranch Elementary School Science Fair. It will be taking place Monday, February 21 through Wednesday, February 23.

On Tuesday, February 22, Science Fair Projects are judged and awards are placed on projects. From 9:15 am to 2:30 pm, classes may view projects and from 5:30 to 7 pm, family and friends may view science projects.

Library News

Have you thought about adding to Stone Ranch Library’s book collection? It’s so easy to do! Check out our online Wish List of great books on amazon.com! Just visit the Foundation website at www.stoneranchfoundation.org and use ‘stone ranch’ as the keyword on the Amazon link, then go to “Wish Lists,” on the Amazon site. Search “Stone Ranch Elem Library.” Shop online and Amazon will ship directly to Stone Ranch Library. A bookplate will be inserted acknowledging your family’s generosity. If you have any questions, just contact the school librarian, Mrs. McIntosh (858-487-8474 x4114 or [email protected]). Thank you!

stone ranch elementary

PTA News

The PTA would like to remind all of our SRES parents of the Ralphs Community Contribution Program. This is a program that the PTA has been involved with for many years. All you have to do is go online www.Ralphs.com and register your Ralphs card with Stone Ranch Elementary School. Our school account#/NPO # is 81985. Swipe your Ralphs card when you purchase your groceries and Ralphs will donate 1%-4% back to our school.

Safety Reminder

The parking lot is a busy place. To avoid frus-tration and be safe, walk from home, park on a side street and walk, or park at the Boys and Girls Club. NEVER cut through streets, between cars or the parking lot - always use the crosswalks. If you do drive, be respectful and courteous to the safety patrol volunteers and all staff members directing traffic.

Yearbook Pictures Are Still Welcome

Please email any photos you would like to see included to: [email protected]. We also accept CD’s. Please label the CD with the grade and teacher of your student, as well as ‘Yearbook’. There is a PTA drop box in the front office you can place the CD in. For questions on yearbook orders, please contact Tiana at [email protected].

The parking lot is a busy place. To avoid frus-tration and be safe, walk from home, park on a

the crosswalks. If you do drive, be respectful and courteous to the safety patrol volunteers and all staff


4s ranch

school news

CAHSEE Testing for all 10th Grade Students takes place February 1 and 2. Testing will be 8:10 to 11:15 am, with first period starting at 11:20 am on February 1; and Testing will be 8:10 to 10:35 am with first period starting at 10:40 am on February 2.

Del Norte Foundation Needs Your Help

Without your support, we are limited in the ways we can respond to student and staff needs. If every family committed to making a $25/month contribution from now to the end of this school year (or if every family made a one-time $175 annual contribution), we could successfully achieve each of our funding goals outlined below. You know the old adage… many hands make light work. If everyone can sacrifice just a little, we can accom-plish great things collectively. Also, if you haven’t joined our PTSA yet, please consider doing so. Great partnerships make great schools!

2010-11 Funding Goals• Funding Teacher Supply Budgets• Hiring Impact Teachers• Providing Professional Development Grants• Supporting Literacy (helping to fund hallway and classroom librar-

ies)• Providing Department Grants• Funding Student Services (tutorials)

del norte high school

SAT Reasoning Preparation - Winter 2011

These comprehensive courses will prepare students for the SAT Reasoning exams. The instructors are credentialed in Math and English and trained to teach SAT preparation. The focus of the course includes an emphasis on the Reading and Math sections of the exam as well as the Essay portion. Students will be taking three practice tests that provide an analysis of specific areas which need improvement. Bring a pencil, calculator and a snack to the first meeting which will include a full length practice test. Space is limited. Pre-registration is required. Class Fee: $325.

To register or download registration forms, visit: www.powayadultschool.com. For further information, please contact Dave Boulware at 858-668-4003. Official SAT Test Dates are March 12, May 7, and June 4, 2011.

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Who aRe The

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Greg Mizel is the epitome of energy, enthusiasm and charm. Smart, sharp, and infinitely on top of things, he is a rising star and he’s taking Del Norte High School right to the top along with him. Greg’s career did not begin in edu-cation. Instead, he worked in finance for many years where he enjoyed the fast pace of lending, the competitive environ-ment, and...the money! So, why did he switch careers? Greg found himself wrestling with the ethics and morality of it all. It just didn’t feel right. However, something else did - teaching Sunday school to children. It became the highlight of his week and along with it a clear vision of what he really wanted to be doing. After plenty of discus-sions on the topic, he and his wife Shannon agreed that he should go back to school and pick up a teaching credential.

His first teaching contract was offered by the Rancho Santa Fe School District – teaching English to middle school students. He spent the next 10 years there, teaching and coaching, before moving into administration. Greg then moved into the Poway School District working at Mesa Verde. He enjoyed it there very much and had Del Norte not come onto the

scene, he’d probably still be there. The chance to open a new school and to experience high school were compelling and Del Norte was such a unique opportunity!

Greg is a California native, born in Alameda. He spent his college years here in San Diego where he met his wife, Shannon. It took him a full two years to get Shannon to go out with him, but persistence paid off and two years after that, they were married. This year, Greg and Shannon will cel-ebrate 23 years of marriage.

Greg and Shannon have carved some pretty significant memories in those 23 years, including seven children! Annika (18), Cole (16), Tanner (13), Jake (11), Luke (8), Chase (5), and Nicolas Blaze (2 in March). They

are all very close with lots of common inter-ests, especially going to the beach. They also enjoy running, swimming, and hiking in the local mountains. Shannon likes reading and card games, as well, but Greg sums it up like this, “I think for both of us… our kids are our hobby, so whatever they’re into, we’re into.”

How does Greg feel about his time at Del North High School so far?

“I love Del Norte. It’s been the great-est professional challenge of my life. It’s

exhilarating. It’s exhausting. It’s all-encompassing. It’s unpredictable. It‘s ever-changing. It’s growing – too fast and not fast enough. It’s been sup-ported by the District and handicapped – as a result of the fiscal crisis facing our State. It’s meeting the needs of most of our students. It can be moody and temperamental. And, it’s not always right – but the team here reserves the right to continuously improve. It’s been a blur of firsts and highlights – and yet, there’s that very strong sense that our best days are still ahead of us. It’s not easy work, but it’s the best kind of work. It’s work-in-progress.”

Thanks Greg, we wish you the best and look forward to watching Del Norte emerge and evolve.

Greg Mizel, Del Norte High School Principal

Comprehensive Eye ExaminationTreatment of Eye Diseases

Lasik ConsultationGlasses & Contact Lens Evaluations

(Includes fertilizing, mow, edge, and blow)

(Includes hedge & plant pruning, garden cultivating, fertilizer, mow, edge & blow)

We take pride in doing quality work in


cOMMunitY lifestYle: GardenbY Katie seiDenwurm, resiDent Of Del sur, lanDscape Designer anD Owner, zinnia Design

Looking out my window, finally seeing the sun after days of rain, I am wondering what has become of my yard? If you are like me, you haven’t ventured to the yard in weeks except to use the grill. Even then, I end up grilling in the dark and barely glimpse at the yard. Now that the weather has let up, I decid-ed to see what has become of my garden.

Most plants have survived the winter – we are lucky in this area that there isn’t much winter plant damage. The deciduous maple in the side yard, however, is but a tangle of bare branches. It’s hard to believe that this tree will once again have leaves on it and rustle in the breeze. Oh, how I romanticize the garden in the winter! As the garden sits seemingly idle, I yearn for the warm breeze and the swaying of flowers and petals.

This is the time of year when I order seeds from colorful catalogs. The pictures are so bright and vibrant – something I long for. I think the seed companies know how vulnerable gardeners are to their alluring pictures and suck us right in. I am intrigued by rare, multi-colored tropical foliage and wonder if I can push the climate zone rating. If I want it enough, will the plant behave and pretend that it’s in a warmer zone? It’s these sort of mind games that we gardeners go through in the winter when we cannot tend to our plants.

With all the romance aside, what can a gardener do this time of year? One can do garden research and ordering. The garden magazines are chuck full of new ideas for Spring, but I want to get my hands dirty now. I want to have dirt under my nails and sore hamstring muscles. Well, here are some things that you can do now while we are waiting for the leaf buds to unfurl.

assess the garden

After winter, assess each which plants have died over winter and what has yet to come back? Sometimes it is hard to tell if a plant is dormant or dead. You can bend back a branch or twig to see if there is any live material inside. If you are not sure, leave it alone and check it again in a month or so. On overgrown shrubs, trim off old dead wood and branches. This is better off done in the Spring or Fall, but some light pruning is alright. Investigate to see if there are new flower buds or leaf buds. Clear away excessive leaf lit-ter. Some leaf litter is beneficial as it acts as a mulch for the plants; keeping the soil warm, deterring weeds, etc. If you notice that the soil around a plant has eroded, add some soil or mulch. Be careful not to change the level of soil around roots too much. Plants don’t like their surrounding soil disturbed or changed. In addition, any soil disruption you may do now that might harm a plant will show its effect not quickly as one might expect, but in a months or years. Act conservatively when it comes to surrounding soil.

evaluate the garden’s Design (my favorite topic!)

Winter is a good time to see the garden in its worst, most barren state. How does it look? Does anything stand out? Do you notice some good branch structure on a deciduous tree? Any pods or evergreen plants that are unusual? Any winter blooming plants? You have a few options. You can fill in the areas without visual interest with annuals for instant color. The annuals will eventually die out, but will look good until the rest of the garden wakes up in the Spring. The other option is to add flowering shrubs or perennials that look good now.

How do you figure that out? Go to nurseries and see what looks good now. Take a walk around your neigh-borhood and see what looks good now. Take a picture of your favorite plants in your neighborhood and either look it up or take the picture to the nursery and ask them what it is? They will most likely know. Be prepared for, however, that by the time you actually buy the Winter-flowering plant, its flowers may be on their way out. This is disappointing, but at least you will see those flowers again this time next year and they

will carry the garden through next winter. Part of gardening, after all, is delayed gratification. One tends to plants and soils in hopes of a beautiful bounty.

We water and we wait… and we wait. And then Spring comes.

If you need professional help with your yard before Spring, please contact me at Zinnia Design, 858-705-4975, [email protected] or visit www.designbyzinnia.com.

Waiting for the Leaves to Unfurl

winter is a good time to see the garden

in its most barren state.

how does it look?


COMMUNITY LIFESTYLE: FITNESSBY TK SMITh, SPecIaLIST In FITneSS nUTRITIon

In the January issue, we talked about how Diets Don’t Work. In some ways, that’s probably a relief to hear, but you’re probably saying to yourself, “So if diets don’t work, what do I do now?”

Well, making a temporary change (a diet) is not going to give you the long-term, lasting results you are looking for, but you can’t make drastic changes in your habits overnight (unless you are a very disciplined person and I don’t know about you, but I am NOT one of those people). The changes I’ve made in my own eating habits started with small changes over time. Actually, for years I really thought we were doing a decent job with food for our family. Sure, we knew we should eat more veg-gies, but we were not eating a lot of red meat and we always opted for low-fat and non-fat things. (Hey, the box said it was healthy!) I figured to reach my weight goals, I just needed more exercise. However, I eventually came to realize my food had more to do with my weight than I thought.

Here is what my meal plan used to look like: breakfast cereal or a scone or maybe a banana and coffee; sometimes I even skipped breakfast all together. By the time lunch came around, I was starving, so I had some Mexican food or a turkey sandwich and chips and a diet soda. After a long day at the Slate Rock and Gravel Company, I had the appetite of Fred Flintstone, so I came home and snacked on a chips, crackers, cookies or whatever else I could quickly get in my mouth before I passed out. Dinner was usually one of the same 7-10 things we always made: spaghetti, tacos, chicken with some sort of boxed noodles and a few pieces of asparagus or broccoli (we thought we were health freaks with this meal!), frozen lasagna or maybe a salad, pizza, etc.

Now, I am sure YOU don’t eat like this, but now-a-days with two work-ing parents, these kinds of foods are cheap, easy to prepare and convenient to purchase for many families.

If you look at what we ate, for the most part, it came in a box and was processed and prepared for our ease of use. There was no real fruit, veg-etables and/or whole grains in these foods. If you look at the nutrition and ingredients labels, you will see they are full of calories, sugar, fats, salts and a bunch of things I cannot even pronounce. We were processed people.

Now, these types of meals are not necessarily bad or unhealthy for you. As a matter of fact, we still enjoy many of these meals today. The difference is, we prepare them with real, whole foods, rather than boxes and pack-ages. The problem with processed foods is they remove all of the good stuff

and add other stuff in so it can last longer on the grocery store shelf and in your cupboards.

When you leave your body craving the nutrients it needs, it will keep telling you you’re hungry, even after you’ve had plenty of calories. So, a simple challenge is to quit focusing on calories and labeling and instead get yourself focused on eating ‘real food’. Don’t get crazy thinking you’re going to change all your eating habits overnight, but consider some baby steps toward better habits. Here are a couple to get you started this month:

Buy Real Food - If you are like us, you are buying ‘food-like’ substances, but not real food. How do you identify real food? Real food is

found in the perimeter of the grocery store: the produce, meat and dairy sections. If it comes in a box and has an ingredients list of more than 5 ingredients (that you can’t define and your kids cannot pronounce), it is probably not real food. Focus on things that have whole grains and avoid the white flour products.

Yes, preparing dinner will take a little more work then just adding a boxed substance to boiling water or putting a box of something in the micro-wave or heating some frozen pieces up in the oven on a cookie sheet, but once you get in the swing of things, you will be amazed how easy it is and what real food tastes like and how great it makes you feel and look. Not to mention, it actually becomes fun for the entire family.

Fruit Bowl - One thing I did early on in my quest for health was go out and buy the largest fruit bowl I could find. I placed it on our kitchen island. Every Sunday, I made sure it was full of nice-looking, interesting fruit. Before I purchased the bowl, the fruit we purchased was stored in the bottom of the refrigerator and was not visible or easily accessible. It usu-ally went bad before anyone touched it. After the bowl, when I came into the kitchen after work, I would see the fruit and grab it instead of chips or something less healthy in the cupboard.

These are not huge changes, so give them a try. Small changes like this can absolutely change your life (and your body) over time. What do you have to lose? If you need some help give me a call and I’ll help you find a way to get more real food into your fridge and your family. (760-593-7512 or [email protected]). I am also starting a blog with recipes and tips to help you out at www.HeresWhatiDo.com.

Eating Outside Th e Box

TK Smith, S.F.N.


cOMMunitY lifestYle: health

brOught tO YOu bY the health experts at arch health partners, www.pph.Org

i am overweight and don’t have the money for diet programs. any basic advice? M.r.

Just because you want to lose weight does not mean you need expensive diet programs! tried and true advice for weight loss tips include:

• Include movement in your daily routine. Walk as much as you can, and use your arms and upper body as well to maintain muscle mass.

• Get enough sleep. Studies are showing that those who get less than 7 hours of sleep per night are more likely to have weight problems.

• Have a routine eating plan. A regular schedule of meals and snacks protects your body and your brain from feelings of star-vation which leads to overeating later.

• Keep well hydrated. Drink a glass of water before each meal and snack. this helps to decrease feelings of hunger and over-eating.

• Never eat in front of the television or computer. Eating in front of screens leads to over consumption.

Janice baker, rD cDe cnsc, team member of susan meram, mD, family practice arch health

partners (formerly centre for health care) www.pph.org

i am stuck in a circle of defeat. My knees hurt because i am overweight and have osteoarthritis. i am overweight because my knees hurt. What can i do? h.f.

i recommend my patients focus on maintaining the strength of the muscles around the joints by keeping the knees moving. Joints impacted by osteoarthritis need to be exercised so disability doesn’t set in. weight loss will definitely lighten the load on your joints. so, to accomplish both weight loss and strengthening goals, which exercises should you consider doing without risking injury? walking,

Ask the Doctor...swimming in a heated pool and cycling are exercises for you to try and rotate throughout your weekly regime. why? You want to focus on weight bearing cardiovascular activity. these activities will help keep your bones strong, your heart healthy and aid in strength-ening your muscles. as always, check with your doctor before beginning any new exercise routine.

philip balikian, mD, Orthopedics arch health partners (formerly centre for health care)

www.pph.org

i can’t lose weight on my own. i have a couple health con-ditions so i am nervous about trying the diet programs that are advertised on tv. What do you suggest? d. l.

if you are interested in the support and structure of a weight loss program, you may wish to look into take shape for life which has been recommended by over 20,000 physicians. take shape for life is a comprehensive program that includes healthy, nutritionally bal-anced meal replacements in addition to focusing on the teaching of healthy habits. the program emphasizes the importance of break-fast, exercise, low fat meals five to six times a day, the support of a personal health coach, your individual plan and ongoing monitor-ing. i have served as a tsfl health coach for three years and have observed the success stories – patients eliminating medications, patient able to play with their children/grand children, and patients experiencing an overall greater quality of life.

susan meram, mD & tsfl health coach, family practice arch health partners (formerly centre for

health care) www.pph.org

do you have a health-related question for the doctor?

take advantage of a little free aDvice! email [email protected] and the physicians at arch health partners will provide an answer for you here in back at the ranch.

cOMMunitY lifestYle: healthbY cierra vermeulen, certifieD persOnal trainer

What do nearly 90% of all women have in common? Unfortunately, they have cellulite. This extremely common problem of dimpled skin, often nicknamed “cottage cheese” or “orange peel skin,” creates stress, self con-sciousness, and a lack of self confidence for women (and in rare cases, men.) In San Diego, the land of sun, sand, and skin, bikini season causes many women to desperately spend thousands of dollars on creams, treatments, and injections that all have been shown to have little, if any, benefit. Luckily, there are better, cheaper, and more effective ways to banish that dimply flesh for good!

Cellulite is created when the connective tissues under the skin are weak-ened from a loss of collagen, and then collections of fat expand and push against that connective tissue, creating those bumps and craters in the skin. Many factors can create cellulite, including lifestyle, genetics, diet, hormone levels, and how much body fat is present. Women tend to have more cellulite due to higher estrogen levels, as excess estrogen has been shown to contrib-ute to collagen breakdown, leading to the weakened connective tissue under the skin. Estrogen has also been linked to higher amounts of fat storage.

There are many expensive procedures and products, all promising to eliminate cellulite. Many of these procedures have a very minimal, if any, affect. Liposuction may reduce the amount of fat cells present, but also comes with the risk of damaging further already weakened skin structures. Body wraps and massage treatments mostly create a relaxing experience, though some have been able to temporarily reduce cellulite.

The best ways to permanently reduce and eliminate cellulite are as fol-lows:

• Strength training. By strengthening and toning the underlying muscles, not only will fat be burned away, but the muscles will create a tighter, toned look that is much better than a skinny-yet-flabby look. Furthermore, building strong, tight muscles increases the metabolism, so it is constantly burning fat. Strength train in circuits, with little rest, to keep the heart rate up and burning lots of calories.

• Eat a natural, wholesome diet with virtually no processed foods. You want to nourish your body with the proteins, fiber, vitamins, minerals, antioxidants, and healthy fats found in natural, whole foods. Fill the cart with mostly one-ingredient foods to avoid foods loaded with preservatives, refined sugars, unhealthy fats, and excess calories. This will both detoxify the body and help eliminate excess fat.

• When doing cardio, opt for high intensity intervals. Examples are 30 seconds to 1 minute of sprints, or jump rope, or if a beginner, jogging, alter-nated with 1 to 2 minutes of low intensity cardio, like walking. Doing this style of cardio for about 15 to 20 minutes will increase the metabolism for hours after the workout, unlike traditional long, slow cardio. Intervals also help to keep muscles from shrinking away, as they often do when someone does lots of long and slow cardio.

Just remember, the best ways to control cellulite are to eliminate foods that cause fat storage, toxin buildup, and estrogen production, increase lean muscle mass (especially in the legs), and use strategic cardio intervals to rapidly reduce excess fat and jack up the metabolism for hours. If you have any questions or are interested in jump-starting a cellulite fighting exercise program, email Cierra at [email protected].

Cellulite: When Dimples Aren’t Cute


4s ranch

business spotlight

Let’s face it; there are a lot of dance studios in the area. They come in all shapes and sizes, styles, atmospheres, locations and price ranges. That’s good because what works for one dancer may not be a good fit for another. Most people would agree, however, that one of the most critical ele-ments in choosing a dance studio is the expertise of the directors and the teachers. Ben and Lauri-Michelle Houk corner the market in expertise. They are without question, the cream of the crop in their field having both come from distinguished professional dance careers as well as having taught extensively as master teachers at ballet and modern dance companies, schools and universities.

Laurie-Michelle has been a passionate dancer since early childhood. She was, concurrently, a pre-Olympic ice skater and elite ballet prodigy. At the age of 12, she had to choose one or the other and she chose ballet. Lauri-Michelle went on to become a celebrated professional ballet dancer, having trained as a full-time student at the prestigious School of American Ballet in New York City. At 18, she joined the Chicago City Ballet where she was featured being coached by Maria Tallchief in the PBS documentary “Balanchine’s Ballerinas.” From 1987 to 1994, Lauri-Michelle danced for the Pacific Northwest Ballet in Seattle where she performed a full repertoire of soloist and principal roles.

Up until age 15, Ben was your typical high school jock. He excelled at ski racing, but was also markedly successful at football, baseball and bas-

4s ballet academy, ben and lauri-Michelle houk

ketball. He enjoyed choreographing dances just for fun and soon it became apparent he was quite talented. With the love and support of family and friends, Ben ventured into unfamiliar territory and went on to enjoy an illustri-ous professional dance career which began with Joffrey II. He later joined the Pacific Northwest Ballet where he performed as one of their most beloved principal dancers for 13 years. Adept at both contemporary and the great classical roles, he performed in a wide range of works by Balanchine, Baryshnikov, and more. As Artistic Director, Ben led the Nashville Ballet (1996-1998) and Fort Worth Dallas Ballet (1998-2001).

Lauri-Michelle and Benjamin met while at the Pacific Northwest Ballet in Seattle. They founded San Elijo Dance & Music Academy in 2001, which has emerged as the preeminent academy in San Diego. Wanting to pro-vide their league of amazing instructors other opportunities to teach, they searched for another appropriate location and fell in love with 4S Ranch. They opened 4S Ballet Academy in 2010.

Although ballet is the foundation of all dance forms, it is not the only dance form taught at the studio. 4S Ballet Academy offers a full range of classes including jazz, lyrical, hip hop and tap. The atmosphere is “uber” sup-portive and warm, yet invigorating and challenging. There is a spirit of “pure joy of dance” that permeates the space.

4S Ballet is conveniently located at 10804 Willow Court. You can reach them at 858-385-1999, [email protected] and www.4SBallet.com. Visit the studio and mention this article to get a month of class for free.

look for these businesses...advertiser index

company phone website page #

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children’s physicians medical group ........................................................ (877) 276-4543 .........................................www.cpmgsanDiego.com .................................................................... 11

Dr. Dixon ................................................................................................................. (858) 676-5000 ........................................www.dixonandthurston.com ............................................................... 17

Dr. Kelly m. austin n.D. ..................................................................................... (858) 705-1727 .........................................www.nhealth.ca .......................................................................................... 13

Dr. Kelvin nguyen, Optometrist ................................................................... (858) 487-7900 .........................................www.rbeyes.com ....................................................................................... 18

floaties swim school llc............................................................................... (877) 277-7946 ..........................................www.floatiesswimschool.com ............................................................. 11

great clips ............................................................................................................. (858) 924-9400 ........................................www.greatclips.com ................................................................................. 08

gyminny Kids, inc. ............................................................................................. (800) 496-4669 ........................................www.gyminnykids.com .......................................................................... 13

here’s what i Do ................................................................................................. (760) 593-7512 ..........................................www.hereswhatido.com ........................................................................ 20

moms making six figures ............................................................................... (858) 837-1505 .........................................www.momsmakingsixfigures.com .................................................... 17

six figure profession.com ............................................................................... (619) 884-9682 .........................................www.sixfigureprofession.com .............................................................. 12

insect & rodent solutions .............................................................................. (888) 319-7378 ..........................................www.sandiegopestcontrol.com .......................................................... 13

Kids’ care club / c&J Kids’ corporation .................................................. (858) 675-7000 .........................................www.kidscareclub.com ........................................................................... 08

like no Other pet care .................................................................................... (760) 294-2175 .........................................www.likenootherpetcare.com ............................................................. 17

morgan stanley smith barney ...................................................................... (888) 502-401K ........................................www.fa.smithbarney.com/thetrcgroup ........................................... 03

Offshore landscape .......................................................................................... (760) 207-1953 ..........................................www.offshorelandscape.com............................................................... 18

Outpost summer camps, inc ....................................................................... (858) 842-4900 ........................................www.outpostsummercamps.com ..................................................... 12

pacific ridge school .......................................................................................... (760) 448-9844 ........................................www.pacificridge.org ............................................................................... 03

palomar pomerado health .......................................................................................................................................................www.pph.org ................................................................................................ 23

propel pilates ........................................................................................................ (858) 673-4455 .........................................www.propelpilates.com .......................................................................... 19

rancho bernardo eyecare .............................................................................. (858) 675-2020 ........................................www.rb-eyecare.com .............................................................................. 11

rancho bernardo inn/Jc resorts ............................................................... (858) 675-8500 ........................................www.ranchobernardoinn.com ............................................................ 11

rb Orthodontics ................................................................................................. (858) 487-8900 ........................................www.braces4sd.com ................................................................................ 18

re/max - sue Otto ............................................................................................. (858) 208-7713 .........................................www.suesellssandiego.com .................................................................. 02

re/max associates - mukesh Jain ............................................................ (858) 663-5721 .........................................www.mukeshjainrealestate.com ....................................................... 04

re/max rb ranch & beach - shay & associates ............................. (858) 449-7355 .........................................www.trustshay.com .................................................................................. 09

skoglin homes & loans, inc. ......................................................................... (858) 592-0100 ........................................www.skoglinhomes.com ........................................................................ 15

the gardener’s cottage .................................................................................. (858) 676-9677 ...................................................................................................................................................................... 19

total K9 training ................................................................................................. (858) 243-4030 ........................................www.tK9.com .............................................................................................. 12

voak homes .......................................................................................................... (888) 311-6311 ..........................................www.our4s.com ......................................................................................... 24

The comfort of a resort.The confidence of

Pomerado Hospital.

Let us help you celebrate the birth of your newest family member. At Pomerado

Hospital’s Birth Center, we offer private rooms; visits from certified lactation

consultants and newborn photography by our friendly

volunteers. www.pph.org/birthcenter

company phone website page #

black mountain bicycles ................................................................................. (858) 566-0712 .........................................www.blackmountainbicycles.com..................................................... 03

centurY 21 award - an Das ....................................................................... (877) 276-4563 .........................................www.century21award.com ................................................................... 18

children’s physicians medical group ........................................................ (877) 276-4543 .........................................www.cpmgsanDiego.com .................................................................... 11

Dr. Dixon ................................................................................................................. (858) 676-5000 ........................................www.dixonandthurston.com ............................................................... 17

Dr. Kelly m. austin n.D. ..................................................................................... (858) 705-1727 .........................................www.nhealth.ca .......................................................................................... 13

Dr. Kelvin nguyen, Optometrist ................................................................... (858) 487-7900 .........................................www.rbeyes.com ....................................................................................... 18

floaties swim school llc............................................................................... (877) 277-7946 ..........................................www.fl oatiesswimschool.com ............................................................. 11

great clips ............................................................................................................. (858) 924-9400 ........................................www.greatclips.com ................................................................................. 08

gyminny Kids, inc. ............................................................................................. (800) 496-4669 ........................................www.gyminnykids.com .......................................................................... 13

here’s what i Do ................................................................................................. (760) 593-7512 ..........................................www.hereswhatido.com ........................................................................ 20

moms making six figures ............................................................................... (858) 837-1505 .........................................www.momsmakingsixfi gures.com .................................................... 17

six figure profession.com ............................................................................... (619) 884-9682 .........................................www.sixfi gureprofession.com .............................................................. 12

insect & rodent solutions .............................................................................. (888) 319-7378 ..........................................www.sandiegopestcontrol.com .......................................................... 13

Kids’ care club / c&J Kids’ corporation .................................................. (858) 675-7000 .........................................www.kidscareclub.com ........................................................................... 08

like no Other pet care .................................................................................... (760) 294-2175 .........................................www.likenootherpetcare.com ............................................................. 17

morgan stanley smith barney ...................................................................... (888) 502-401K ........................................www.fa.smithbarney.com/thetrcgroup ........................................... 03

Off shore landscape .......................................................................................... (760) 207-1953 ..........................................www.off shorelandscape.com............................................................... 18

Outpost summer camps, inc ....................................................................... (858) 842-4900 ........................................www.outpostsummercamps.com ..................................................... 12

pacifi c ridge school .......................................................................................... (760) 448-9844 ........................................www.pacifi cridge.org ............................................................................... 03

palomar pomerado health .......................................................................................................................................................www.pph.org ................................................................................................ 23

propel pilates ........................................................................................................ (858) 673-4455 .........................................www.propelpilates.com .......................................................................... 19

rancho bernardo eyecare .............................................................................. (858) 675-2020 ........................................www.rb-eyecare.com .............................................................................. 11

rancho bernardo inn/Jc resorts ............................................................... (858) 675-8500 ........................................www.ranchobernardoinn.com ............................................................ 11

rb Orthodontics ................................................................................................. (858) 487-8900 ........................................www.braces4sd.com ................................................................................ 18

re/max - sue Otto ............................................................................................. (858) 208-7713 .........................................www.suesellssandiego.com .................................................................. 02

re/max associates - mukesh Jain ............................................................ (858) 663-5721 .........................................www.mukeshjainrealestate.com ....................................................... 04

re/max rb ranch & beach - shay & associates ............................. (858) 449-7355 .........................................www.trustshay.com .................................................................................. 09

skoglin homes & loans, inc. ......................................................................... (858) 592-0100 ........................................www.skoglinhomes.com ........................................................................ 15

the gardener’s cottage .................................................................................. (858) 676-9677 ...................................................................................................................................................................... 19

total K9 training ................................................................................................. (858) 243-4030 ........................................www.tK9.com .............................................................................................. 12

voak homes .......................................................................................................... (888) 311-6311 ..........................................www.our4s.com ......................................................................................... 24

back at the ranch - february 2011

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