Back At The Ranch - May 2010

Volume 5. number 5

may 2010www.backattheranch-onl ine.com

4S resident Wins miss rancho bernardo Teen

4S Juniors Phillies Pitcher Throws a Shut-out

It’s all relative. Whether it be a shut-out in the Pros or a shut-out in

ll Juniors, one thing is for sure, it’s an exciting event. Thirteen year

old pitcher nick lavin who plays for the 4S ranch Phillies managed

to hold off 22 batters for a 9-0 win against the Poway Athletics.

Page 7

4S Connect 4S ranch mother’s Day Contest

Do you have an extraordinary mom

in your life that could use a little pam-

pering? enter the 4S ranch mother’s

Day Contest for a chance to win

the Grand Prize of a mother’s Day

Package from Salon de Claude which

includes a Haircut, Gloss Treatment,

manicure and Pedicure. Valued at

$140. 2nd Prize is lunch for two at Capri blu. Valued at $40 . 3rd Prize

is a Starbucks gift card valued at $20.

Page 6

There is new royalty in the rancho bernardo community. on

Sunday afternoon the 28th of march at the radisson Suites Hotel,

two young ladies were crowned miss rancho bernardo and miss

rancho bernardo Teen. miss rancho bernardo 2010 is rebecca

(becky) lian of rancho bernardo. becky is a 17 year old Junior,

attending rancho bernardo High School. miss rancho bernardo

Teen 2010 is Chelsea milne. Chelsea is a 16 year old Junior, attend-

ing rancho bernardo High School and resides in the 4S ranch area

of rancho bernardo.

Page 7

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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

lIbrArY eVenTS WHAT’S HAPPenInG AT Your lIbrArY 9

people in your neighborhood

meeT THe AzAr FAmIlY neIGHborS AnD FrIenDS THAT You’D lIke To meeT 12

school news

STone rAnCH elemenTArY & oAk VAlleY mIDDle SCHool 13

monTereY rIDGe elemenTArY 14

Del norTe HIGH SCHool & Del Sur elemenTArY 15

health

ASk THe DoCTor. . . bY PAlomAr PomerADo HeAlTH 16

business spotlight

rAY SmITH TennIS CAmP rAY SmITH 18

Volume 5. number 5

may 2010

this month...

Copyright 2010. 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]

a d v e rt i s i n g

TK Smith Director of Sales


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

It never ceases to amaze me. Every month I man-age to meet at least one person in the neighborhood who is doing something innovative and interesting. You would think that in today’s economy everyone would be downtrodden and fearful. Yet, I keep meeting people who are finding opportunity amidst the problems and who are truly working to make our community a better place. There are so many talented and resourceful people in this community. I love hearing about what people are doing and watching their ideas turn into something tangible that we can all benefit from.

The economic and environmental concerns around us are forcing all of us to think and act a little more local. Using local resources means a little less toll on the environment. It means a little more benefit to each of us economically. It means better city services and better schools.

This is why you need to know your neighbors – they ARE your local resources. That connection between neighbors is key to a better quality of life.

It’s easy to be a neighborhood – that’s just geog-raphy. It’s much harder to be a community. Building a sense a community and keeping it alive means we all need to make a special effort to get to know each other and then to continue to keep in touch. Keeping in touch is something I’m learning is really important as time

goes on. People I thought I knew so well are digging into new projects and starting new things. If you don’t stay connected, you don’t know what’s going on.

This month, make a point of talking to someone you haven’t seen in a while or to someone new at the next community event. You’ll find that people in our commu-nity are up to the most interesting things….starting new businesses, volunteering, creating, designing, developing, establishing, founding. The list goes on and on. If you meet someone interesting while you’re out and about, let us know. We’d love to help them spread the word about their latest endeavor.

There are so many ways we can keep in touch here in our community while supporting local businesses and amenities. Meet your friends here in the community for coffee, lunch, dinner, shopping. Enjoy all of the local sports organizations. Take advantage of our library and the programming they provide. Bring a friend to the park. Register your children for summer camp or swimming les-sons. Get your buddies together and enjoy the Oak Vally Middle School Benefit Concert on May 12. Sign up on 4SConnect.com to stay informed about 4S events.

Keep in touch with me, too! I’d love to help you get the word out about your neighborhood group, new busi-ness or community organization. Until then, enjoy your neighbors and your community here in 4S Ranch.

Keeping in Touch DebI renken

editor’s corner

FountainMediaGroup inc.

publications that build community

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

Salon De Claude is hosting a Free mother’s Day event

on may 7 from 5:30 to 7 pm. Come enjoy hair, skin and

makeup lessons for mothers and Daughters. rSVP by email

[email protected] or 858-705-6051. Space is lim-

ited. Desserts and refreshments will be served.

4S rAnCH

on your doorstepThere’s a new Salon In Town

It’s a dream come true for new salon owner Claude Azar. Claude had long con-sidered of owning a salon close to home and now the dream of it all has become a reality. Located in 4S Ranch Village, next to Los Primos and Starbucks, Salon de Claude boasts 1600 square feet of salon luxury. Salon de Claude is a full service salon with 14 stations, 8 stylists, an aesthetician, a nail room, cosmetic care and they carry the top line of beauty and hair products. Claude has been in the business for 22 years and opened the salon with many of her regulars waiting at the front door. The salon offers new clients 20% off any salon service. It’s close by, so stick your head in and make an appointment or call them at 858-705-6051.

oak Valley middle School Jazz band and Chamber orchestra Annual benefit Concert

The highly entertaining OVMS Jazz Band and Chamber Orchestra will be performing, along with special performances by OVMS student soloists, jazz band alumni and faculty on Wednesday, May 12 at 7 pm. This performance is a must-see for all in your family. These are talented musi-cians who know how to put on a good show. The concert will take place at Oak Valley Middle School, 16055 Winecreek Rd, San Diego. Tickets are $10 for adults and $5 for students.

For additional information and to order tickets, please contact Ms. Lazzari at [email protected] or Jackie Marcum at joejackiemarcum@

yahoo.com. Please indicate the number of tickets you are purchasing, and include your name and e-mail address so

you can receive an e-mail confirmation. Tickets can be picked up the night of the concert or mailed to

you directly. Please make checks payable to OVMB. Checks can be dropped off in the band room lock box or mailed to OVMS:

Attention Oak Valley Music Boosters – Benefit Concert Tickets, 16055 Winecreek Rd., San Diego, CA 92127.

4S Connect 4S ranch mother’s Day Contest

Do you have an extraordinary mom in your life that could use a little pampering? Enter the 4S Ranch Mother’s Day Contest for a chance to win the Grand Prize of a Mother’s Day Package from Salon de Claude which includes a Haircut, Gloss Treatment, Manicure and Pedicure. Valued at $140. 2nd Prize is lunch for two at Capri Blu. Valued at $40 . 3rd Prize is a Starbucks gift card valued at $20.

It’s easy! Just email the first and last name of a special mom that you would like to see win, along with your name, address and phone number to [email protected]. All entries must be received by midnight on May 13 and will be entered into a random drawing to take place on May 14. Winners will be notified by email. You must be a 4S Ranch resident to enter and a registered user on www.4SConnect.com to play. Registration will be verified and winners will be posted on 4S Connect. Good Luck!

mother’s Day Poem Competition

Civil Disobedience Boutique is accepting entrants for their “My Mom is the BEST and Deserves New Clothes because…” Poem Competition through Saturday, May 8 at midnight. In a poem of 150 words or less, tell why your mom is the mom of all moms and deserves to win fun new cloth-ing from Civil Disobedience Boutique! For more information, please contact Nicki Starr or Cara Ortiz at [email protected] or call 858-675-0085.

Friends of the 4S ranch library membership Drive

Mariachi Diamante De San Diego will perform at the Friends of the Library Membership Drive along with Gil Sperry, teacher/author discussing his book: Mariachi for Gringos. The performance will take place on Saturday, May 29 at 2 pm at the 4S Ranch Library, 10433 Reserve Dr., 858-673-4697. Become a member of the Friends of the Library to qualify for preferred seating at this and all of our sponsored events.

The next Friends of the 4S Ranch Library meeting will take place on Thursday, May 28 at the 4S Ranch Library located at 10433 Reserve Drive at 6:30 pm. All members and potential members are invited to attend. For additional information, please e-mail [email protected] or call 858-759-4599.

kinderhouse montessori To offer Free Talk “montessori Secrets revealed”

This FREE talk, given by Mrs. Yogi Patel (school founder) will be on May 1 from 9 am to 3 pm. Lunch will be provided. The seminar will be held at the Rancho Bernardo Campus, 17025 Via Del Campo, San Diego, CA 92127, 858-605-9525, [email protected]. Please RSVP as seating is limited.

Mrs. Patel has always been a passionate advocate for the education of children. She believes strongly in doing this free seminar as a community outreach program to help you as parents understand your children and their development. The tools that you acquire though this seminar will make the relationship you share with your children even stronger and more meaning-ful than before.

Gazebo reservations Are Available

Residents of 4S Ranch can make gazebo reservations at Pioneer Park & Linear Park. Detailed reservation information and forms are available by visiting 4Sconnect.com. Please note that reservations will be held 72 hours prior to receiving all paperwork and fees. A non-refundable fee of $25, along with an additional refundable deposit of $100 is necessary to complete reservation. For further questions, please email [email protected].

6 : back at the ranch

For additional information and to order tickets, please contact Ms. Lazzari at [email protected] or Jackie Marcum at joejackiemarcum@

yahoo.com. Please indicate the number of tickets you are purchasing, and include your name and e-mail address so

you can receive an e-mail confirmation. Tickets can be picked up the night of the concert or mailed to


4S rAnCH

on your doorstep

There is new royalty in the Rancho Bernardo com-munity. On Sunday afternoon the 28th of March at the Radisson Suites Hotel, two young ladies were crowned Miss Rancho Bernardo and Miss Rancho Bernardo Teen. Miss Rancho Bernardo 2010 is Rebecca (Becky) Lian of Rancho Bernardo. Becky is a 17 year old Junior, attending Rancho Bernardo High School. Miss Rancho Bernardo Teen 2010 is Chelsea Milne. Chelsea is a 16 year old Junior, attending Rancho Bernardo High School and resides in the 4S Ranch area of Rancho Bernardo.

The Miss Rancho Bernardo Scholarship Pageant is an annual event and the competition results in the selection of two outstanding young women to serve as youth ambas-sadors in the local community for the coming year. The pageant competition includes: a personal interview with a panel of judges, a speech delivered in front of contestants and judges, additional points for poise and personality judged throughout the competition, business and evening attire selected by the contestant and an impromptu question on stage in front of contestants, judges and audi-ence. In additional to prizes, the young women crowned are eligible to earn a $1,000 scholarship by participating in community events and service proj-ects throughout their title year. This year’s primary sponsors were the noon Rotary Club of Rancho Bernardo, the local Rancho Bernardo Chapter of Soroptimists International, Pageant Director Lynn Ross and prior Director Kerry Kirby.

This was Becky and Chelsea’s first entry into a pageant and both are very excited about the opportunities this year will bring. Additional awards provided were: Best speech in the Miss and Teen category ($100), Highest GPA in the Miss and Teen category ($125) and a runner up scholarship for the Miss and Teen category in the amount of $125. Best speech was awarded to Miss contestant Julie Lapidot, a Senior at Rancho Bernardo High School and Teen con-testant Lauren Menzer, a Junior at Rancho Bernardo High School. Highest GPA awards went to Miss contestant Anna Nonaka and Teen contestant Chelsea Milne. Anna is a Senior at Rancho Bernardo High School with a cumulative GPA of 4.4. Chelsea Milne is a Junior at Rancho

Bernardo High School with a cumulative GPA of 4.1. Runner up awards were presented to Miss contestant Julie Lapidot and Teen contestant Lauren Menzer. The spirit of the pageant award, voted on by all contestants was presented to Kimberly Hariman. Kimberly is a Senior attending Rancho Bernardo High School.

Community event appearances and assistance with service projects by Miss Rancho Bernardo and Miss Rancho Bernardo Teen can be requested by contacting Pageant Director, Lynn Ross via email at [email protected] or via the program web site at www.missranchobernardo.com.

4S resident Wins miss rancho bernardo Teen

4s Juniors Phillies Pitcher throws a shut-Out

It’s all relative. Whether it be a shut-out in the Pros or a shut-out in LL Juniors, one thing is for sure, it’s an exciting event. Thirteen year old pitcher Nick Lavin who plays for the 4S Ranch Phillies managed to hold off 22 batters for a 9-0 win against the Poway Athletics. Nick pitched 87 pitches in 7 innings and had 16 strikeouts. The entire team rallied behind Nick and helped him achieve the impressive shutout. The team’s superior fielding kept Nick motivated to pitch well and likewise, Nick’s awesome pitching helped motivate his teammates. This is Nick’s first year in Juniors, but he’s been playing baseball since he got his first taste in T-ball at 6 years old. He started pitching when he was 9 years old in the Triple A division. Seems like it’s going well. Congrats Nick, keep up the great pitching!

4s ranch ~ del sur community foundation news

Members of the 4S Ranch~Del Sur Community Foundation were recent-ly invited by the Chelsea’s Light Foundation to share in the opportunity of a VIP Reception with Assemblyman Nathan Fletcher prior to the Chelsea’s Law Community Forum held on Tuesday, March 30. This was a chance for our Foundation members, as leaders in the community, to meet with Assemblyman Fletcher and ask questions in a more intimate setting prior to the community wide forum. Assemblyman Fletcher and his staff were gra-cious and knowl-edgeable and took a great deal of time to meet with Foundation members. Also in attendance was Orange County Assistant District Attorney Todd Spitzer. Mr. Spitzer was very passionate and knowledgeable about how we can help protect our kids and the tenacity it takes to do so. We thank the Chelsea’s Light Foundation and in par-ticular fellow 4S Ranch ~ Del Sur Community Foundation member Susan Wintersteen in her efforts to make this opportunity possible.

The 4S Ranch~Del Sur Community Foundation is currently in the process of vetting the applicants for the 2010 grants that will be awarded in June. For more information regarding the 4S Ranch~Del Sur Community Foundation or to become a member, contact Trudy Armstrong at [email protected], call 858-674-6979 or visit www.4sranchcommunityfoundation.org.

Capri blu Presents – Singles night

Capri Blu, the Italian restaurant located in 4S Commons, has started a special evening for all of you cool singles out there. Singles Night will take place on Thursdays at around 8:30 (exact details were not available at press time). There will be drink specials all night and either live music or a DJ for your listening pleasure. Come on down, meet other singles and enjoy the atmosphere. Be sure to call Capri Blu at 858-673-5100, for more information or visit www.capri-blu.com.


4S rAnCH

on your doorstepPacific Swim Is back At The 4S ranch Pool

Pacific Swim will be back to run pool operations for the Boys & Girls Club here in 4S Ranch. The longer swim season will again be in effect and will run from May 1 through October 16. Highlights of the swim season include:

• Member Only Weekends• 5 Free Guest Passes for Members• 50% Member discount for Water Slide Birthday Parties• $20 Member discount for all swimming lessons and swim programs

every 4 weeks.• More hours of Fun Every Day!

There will be swim lessons offered as well as swim team opportunities throughout the entire new pool season. Coaches and swim instructors are certified by USA Swimming. Hurry on down to the pool and sign up today. Visit the pool from 10 am to 7 pm, Mon.- Fri. and 10 am to 1 pm, Sat., to pick up flyers or speak with the Director, Di Molenoar at 858-486-3670 or 858-486-3030. You can also visit www.pacificswim.com for more information.

Girls Softball Thanks Sponsors and Volunteers

The 4S Ranch Girls Softball Recreation season ends on May 1. We would like to thank our Sponsors, including Bayside Hilton, Hold It!, Survey Savvy, Del Sur Living, Maximum Demolition, Custom Binding, Barbara White Realtor, Lisa Hadzicki Realtor, Sue Otto Realtor, Scott Voak Realtor, Sweet Things Yogurt, Goldstein Realty and Loans, California Bank and Trust and Wells Fargo Bank. Their contributions allowed us to buy new equipment and offer scholarships to needy families. Closing ceremonies will be May 1 at the County Park. Our All Star teams will compete in 4 tournaments and Districts. This is the competitive part of the season for ASA Softball and our teams will travel, playing against the best from each community. We want to thank all of the contributions the Managers and Coaches have made to our 2010 season and we look forward to continued success.

YmCA Summer Swim lesson Signups begin may 1

With summer right around the corner, the time is now to start planning for those summer swim lessons that you’ve been promising the kids. The Rancho Family YMCA will begin registration for swim lesson for the entire summer beginning May 1. Space is limited so don’t miss this great early opportunity to plan those summer vacations around the best swim lesson program in San Diego County.

For more information about summer swim lesson registrations, summer camps and much, much more visit www.rancho.ymca.org, call the Rancho Family YMCA at 858-484-8788, or stop by at 9410 Fairgrove Lane in Rancho Penasquitos.

#1 inHome Sales

2008 & 2009

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200920092009

Summer Day Camp for children aged 3-14Serving 4S Ranch families since 2002 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 (located in Poway) American Camp Association accredited - parent referrals upon request

Door-to-Door Transportation!

(858) 842-4900 outpostsummercamps.com

Come Join the Adventure!


4S rAnCH

library events

Spotlight events For mayMaking graduation themed greeting cards with Julie. Saturday, May 8 at 2 pm . Sign up in advance.

glass etching with doris. Tuesday, May 25 at 2 pm. Sign up in advance.

Mariachi for gringos. Saturday, May 29. Mariachi per-formance sponsored by Friends of the 4S Ranch Library. Please call for time of performance.

Play to learn Preschool time with teacher lee. Thursday, May 27 at 2 pm.

teen Movie night. Friday, May 21 at 5 pm. Movie based on the second book of the popular Twilight Trilogy. Refreshments will be served.

Adult Programs

baby & Me Yoga. 1st & 3rd Wednesday of the month at 10:30 am – May 5 & May 19. Registered instructor Erin Noland teaches easy yoga postures for tone and flexibility while entertaining babies 4 weeks to 1 year.

baby & Me fitness. 2nd & 4th Wednesday of the month at 10:30 am – May 12 & May 26. Personal trainer Andrea exercises with moms while entertaining babies 4 weeks to 1 year.

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

beginning esl. Every Friday at 8:30 am. Open for English learners interested in practicing English conversational skills.

basic computer training in farsi. Every Friday at 8:30 am. Open for Farsi speakers interested in learning basic computer skills.

4S rAnCH lIbrArY (858) 673-4697

What’s Happening at Your 4S ranch library

adult chinese conversation. 1st Monday of the month at 9:30 am – May 3. Chinese community members meet and discuss topics of interest.

Knitting with allison. Saturday, May 8 at 10 am. Basic knitting class for adults and older teens.

family Movie night at the ranch. 4th Tuesday of the month at 6 pm – May 25. Monthly movie night for the whole family.

Regular Storytimes

tuesdays - 10:30 am. baby storytime. Pre-walking babies only. Enjoy this one-on-one lapsit activity which introduces babies to stories and songs.

Wednesdays - 3:30 pm. After School Story and Craft. Ages 5-8. Listen to stories, songs, and a craft.

thursdays - 10:30 am. Toddler Time. Ages 1-2. Enjoy stories, songs and fingerplays. Seating is limited.

fridays - 10:30 am. Preschool Story Time. Ages 3-5. Enjoy songs, stories and fingerplays. Seating is limited.

PaJama storytime. (All ages welcome) 2nd Wednesday of the month at 6:30 pm – May 12.

spanish bilingual storytime and craft. 2nd & 4th Mondays of the month at 10 am. Bilingual sto-ries and crafts. All ages welcome.

Children’s Programs

Kids fitness Sign up in advance 2nd & 4th Wednesday of the month at 9:35 am – May 12 & May 26. Personal trainer Andrea exer-cises with kids ages 18 months to 5.

Teen Programs

after school study center Every Monday at 4 pm & every Friday at 4 pm high school stu-dents from RB High and Del Norte High help K-8 students with homework.

●All Ages, 3 Months & Up ● Over 18 Years Experience ● Warm, Clear Water 92º ● USSSA Member

●Year Round Swimming Programs ● State-of-the-Art Salt Water Purification System ● Member of National Swim Schools Association

● 3 to 1 Teacher to Student Ratio ● Special Needs Welcomed

We Also Offer ● Birthday Parties ● Kids’ Night Out ● Water Aerobics ● Adult Lessons

● Advanced Classes

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

Family owned and operated 13180 Poway Rd., Poway, CA 92064 Off Interstates 15 and 56


4S rAnCH

on your doorstep4S ranch Sports Park Sports leagues

Adult leagues

Men’s BasketballTuesday League begins June 8 & September 7. Monday League begins August 1. Sunday League begins August 8. Visit www.4sranchbasketball.org.Co-Rec VolleyballMonday league begins July 12 Open Roller HockeyBeginner league begins June 28. Intermediate league begins July 6. Advance leagues begins July 14

Youth Sports leagues

Youth Roller Hockey League/ClinicsCome out and enjoy great games and clinics at a very affordable price. Ages 6-17 years old. Saturday league begins July 17.

Adult Tournaments

Men’s King of the Court Basketball Tournament The County of San Diego is offering men’s basketball tournament on Sunday, June 6 at the 4S Ranch Sports Park. Visit www.4sranchbasketball.org. for details.3rd Annual 3-on-3 Over-the-Line TournamentTournament will be held on Saturday, July 24. Prizes will be awarded for top-3 places and top batting average and homerun leader.

For more information, please contact

Daniel Trautner at 858-673-3900.

May – thursdays 8:30 pm – Singles night, Capri blu, 858-673-5100, www.capri-blu.com.

May 1 - YmCA Summer Swim lesson Signups begin, rancho Family YmCA, 858-484-8788 or stop by at 9410 Fairgrove lane in rancho Penasquitos.

May 1 – kinderhouse montessori Special Seminar - “montessori Secrets revealed”, 9 am-3 pm, rSVP, 858-605-9525, [email protected].

May 1 - 4S ranch Pool opens! Call 858-486-3670 or 858-486-3030, www.pacificswim.com.

May 3 – boys & Girls Club Camp Sign-ups begin. Camp begins June 9, 858-676-2230, www.sdyouth.org, [email protected].

May 8 - 4th Annual Cinco de mayo Trail run, lake Poway, http://Cincodemayo5k.org.

May 8 - midnight Deadline for Civil Disobedience mother’s Day Poem Competition, [email protected], 858-675-0085.

May 12 - oak Valley middle School Jazz band And Chamber orchestra Concert, oak Valley middle School, 7pm.

May 13, 14, 20, and 21 at 7pm – beauty & The beast – Special matinee, may 16 at 4 pm. Church of rb - call 858-592-2434, [email protected].

May 13 – Deadline for 4S Connect mother’s Day Contest - first and last name of a special mom that you would like to see win, along with your name, address and phone number to [email protected].

May 29 - 4S ranch library Author event, 2pm, [email protected], 858-759-4599.

CommunITY CAlenDAr oF eVenTS

4s ranch boys & girls club summer Programs

Youth league basketball

Girls and boys in grades 1st through 8th are invited to join the Summer Basketball leagues. The leagues are separate. Sign-ups run through Friday, May 7. There will be an additional $10 fee for late reg-istration: May 10 - May 14. No late sign-ups will be accepted after May 14. You can sign up Mon. - Fri. from 9 am to 6 pm (4S Ranch Club Office). Games begin Saturday - June 19. All Divisions will play on Saturdays & some weekday games.

Volunteer Coaches Are needed

As always, the league cannot function without your help. Volunteers are essential for a successful season. Positively influence our youth by showing how important it is to get involved! Coaching does dig into your time bank but the rewards far outweigh the inconveniences and the kids will be over-whelmingly appreciative. There is an added bonus - Head coaches receive a 50% discount off 1 child! For more information, please contact Nate Fenlason at 858-676-2230 or [email protected].

Summer Day Camp

CAMP VELOCITY [K-5th Grade]. $85 per week/child (includes 1 trip & 1 pool day/week) 20% discount for each additional child

ADVENTURE CLUB [6th-8th Grade]. $95 per week/child (includes 3 trips & 2 pool days/week) 20% discount for each additional child

$10 Registration Fee, $60 Membership FeeMembership valid July 1, 2010-June 30, 2011

Registration begins on May 3 and Camp begins on June 9. Limited Space Available! Day Camp Hours – 7 am to 1 pm. All morning campers may stay till 6 pm. Drop In Hours – 1 pm to 6 pm (Open to all members). Contact 858-676-2230 or www.sdyouth.org | [email protected].

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WHo Are THe

people in your neighborhood

Tony and Claude met at a church in El Cajon. This was not just any church, this was a church that Tony’s Lebanese grand-parents built and started from the ground up. St. Ephrem’s has become an integral part of the lovely family and life that Tony and Claude have created together.

The Azars called nearby High Country West home for many years, but even though they believe in a close family, with 4 kids, the smaller house was making things a bit too close. They desperately needed more space. There was no ques-tion about where they were relocating – 4S Ranch, of course. At the time they moved, there were only a handful of developments and lots and lots of dirt. Tony and Claude could sense the potential of the new community and had no problem being one of the first to move into the area. All the kids were teeny tiny at the time and now they’ve all grown up right here in 4S Ranch.

John Paul, 16, is a straight A student at RBHS. His schedule is very demanding with numerous AP classes, but he does manage to play basket-ball and enjoys down time on his X-Box. Christina, 15, attends DNHS, ran on the cross country team and is part of ASB. She is amazingly per-ceptive around special needs students and earned herself a “Student of the

Year Award”. She also earned the “Most Improved” award for her cross country efforts. Angelina, 13, attends OVMS. Like big sis, she is part of ASB. She loves to dance and sing and also enjoys play-ing soccer. Mitchell, 10, goes to school at SRES. He loves anything and everything to do with skateboarding. Mitchell is a technology whiz and loves to take things apart and figure out how to put them back together.

Tony works at Northrop Grumman in Clairemont, but he is an accomplished musician who plays piano at their church

and composes his own music. Last, but not least, is Claude – she is proof that dreams really do come true. Claude has always enjoyed creative things, including styling hair. Her dream when they moved here was to someday own a salon close to home. Sure enough, the opportunity presented itself and she is now the proud owner of “Salon De Claude” located in 4S Plaza (see article in “On Your Doorstep” section).

The family loves the beach and spends much of the summer basking in the warm sunshine, but they also enjoy taking a yearly trip to Las Vegas where they take advantage of great shows and restaurants. They lead a whirlwind life, but most of it is right here at home and they love it that way.

the azar family

“Peace of Mind, While You Are Away”

Professional, Detailed Care for Your Pet Experienced Veterinary Assistant Daily Walks, Drop-In Visits, Medications, Errands Licensed, Bonded, Insured Specializing in Exotic Care (hamsters, birds, rabbits, beard-ed dragons, rodents, reptiles, pot-bellied pig, chinchillas) Excellent References

Comprehensive Eye ExaminationTreatment of Eye Diseases

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North County Gymnastics & The Gyminny Kids

Established 1987

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1-800-GYMINNYwww.gyminnykids.com

Open Gyms (7 & over) Fri. 6:45-8:15pm Sat. 3:15-4:45pmFun Zones (7 & under) Fri. 12:30-1:30 & 7-8pm Sat. 3:30-4:30pm

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Summer Camps June 14 - Sept. 3 . Very Flexible - 1/2 day, Full Day, Weekly, etc.

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Summer Class Special – Get 12 weeks for the cost of 10!!

Celebrating 22 years of Serving area Families.

GREAT FOR BIRTHDAY PARTIES!


4S rAnCH

school news

Forever Rock And Roll

This was the title of the Stone Ranch Rocker’s recent concert. The his-tory of rock and roll was investigated through song from the King…Elvis Presley…to the Beatles. It was a fun and spirited program in which our 93 3rd through 5th graders worked hard and entertained our student body and their families. Thank you to all of the parents who helped with set up before and after rehearsals. We can’t wait to sing with you next year!

--Mrs. Steller, Ms. Jones, and Mrs. Mikkonen

FUN RUN!

The PTA Fun Run will be held on Friday, May 7. Dust off those running shoes and get ready to help our school. This will be a fun and exciting event that helps raise money for Stone Ranch.

Invent Now Kids

Invent Now Kids Camp Invention program will be held at Rolling Hills Elementary, June 14-18 and Stone Ranch Elementary, June 21-25. Discounts are available — register today www.campinvention.org , 800-968-4332. If we enroll 110 students, our school will receive $1,000!

Swim Time Fun

Westview High School will be offering summer swim lessons starting June 14. Please go to www.westviewwolverines.com for more information or call 858-780-2000 ext 3085. Help support PUSD programs!

Kindergarten And New Student Enrollment

Foundation Fundraisers

Stop by RB Yogurt with a SRF coupon found on the website anytime during their business hours, 7 days a week and they will donate 20% of sales to the Foundation. Don’t wait - this offer expires June 8. www.stoneranch-foundation.org.

Treat yourself to a spa day or give a spa day as a gift! SRF receives $15 per spa card sold. The four visits are valued at around $300, but are sold through our fundraiser for only $59! Go to www.stoneranchfoundation.org for more details and buy your spa card. All purchases are made online and delivered via email within 24 hours, Monday through Friday. Write On!

Sharpen up your pencils and join us for two weeks of rocking, writing and sharing stories. The Stone Ranch Writers Camp begins July 19–30, from 8:30 - 11:30 am and is for students entering 2nd – 6th grades. The Oak Valley Writers Camp begins July 5–16 from 8:30 – 11:30 am for students entering 6th – 10th grades. For more information contact [email protected] or call 858-487-8474 x4307. Attention 5th Grade Parents!

Write a short Love Line Message to your 5th Grader for the Yearbook! Cost is $5. Forms were sent home with your 5th Grade student. Questions? Contact Lisa Murphy at [email protected].

stone ranch elementary Oak valley Middle school

Calendar Notice

Our last day of school is Tuesday, June 8 and we will be following a Minimum Day Schedule (not our typical Tuesday late start schedule). We will start school at 8:20 am and release at 12:28 pm. Please mark your calen-dars now. Fundraiser

Sweet Things Frozen Yogurt will be selling frozen yogurt each Monday and Thursday after school in our quad. They will sell an 8-oz. cup of yogurt with a choice of three toppings for $3 each; Oak Valley will receive 25% of each cup sold.

Youth Enrichment Program – Summer Camps

Poway Adult School Youth Enrichment Program is ready for students to enroll. Visit the website below for class descriptions and the summer camp schedule. For more information visit: http://www.powayusd.com/pusdctae/html/yep.html.

Girls’ Day Out

SPAWAR Systems Center Pacific has developed a program entitled Girls’ Day Out (GDO). Girls’ Day Out is designed to showcase the value and fun that can be found in Science, Technology, Engineering and Mathematics (STEM). On Saturday, May 8, SSC Pacific will be hosting a free Girls’ Day Out event, at USD from 10:30 am to 1:45 pm. Please RSVP via email to [email protected] as space is limited. Please include the following information or you will not receive confirmation: Child’s Name, School Child Attends, Grade Level, Chaperone’s Name, Chaperone’s Phone Number and Email Address.

Promotion Dress Code

Do you have an 8th grade student promoting on June 8? If so, please refer to the Promotion letter on our website for details concerning the events of the week, day of promotion, as well as important dress code reminders.

Summer Writers Camp

Summer is just around the corner! Do you have your summer vacation agenda in motion? How about a nice trip to Oak Valley’s Teen Writing Camp? Sharpen up your pencils and join us for two weeks of rocking, writ-ing, and sharing stories as we host CSU San Marcos Writing Project Summer Writers Camp for students entering 6 – 10th grades, July 5 - 16 from 8:30 am to 11:30 am. For more information, contact [email protected] or call 858-487-8474 x4307.

Oak Valley Middle School Jazz Band and Chamber Orchestra Annual Benefit Concert

The highly entertaining OVMS Jazz Band and Chamber Orchestra will be performing, along with special performances by OVMS student soloists, jazz band alumni and faculty on May 12 at 7 pm. (See the “On Your Doorstep” section for more information). Tickets are $10 for adults and $5 for students. For additional information and to order tickets, please contact Ms. Lazzari at [email protected] or Jackie Marcum at [email protected].

2010-2011 Kindergarten Enrollment:5/12 1:30 – 6:005/13 2:30 – 4:005/14 2:30 – 4:00

2010-2011 New Student Enrollment (all grades)5/18 2:30 – 4:005/19 12:30 – 4:00

June Events To Keep On The Calendar6/2 Volunteer Lunch6/3 Teacher Stunts6/7 5th Grade Promotion


4S rAnCH

school news

PTA Parent Survey

Please take five minutes to complete the PTA Parent Survey. The MRES PTA is looking for ways to improve and expand the level of com-munication and the services provided to our students and families. The link is: http://www.surveymonkey.com/s/5SNVFNK.

Emergency Disaster Preparedness at MRES

While we cannot predict when an emergency occurs, we want you to know that we doing our very best to ensure that we are prepared.Throughout the year we have practiced our recently revised plan and continue to revise it as necessary. The MRES Foundation has generously agreed to purchase the needed emergency supplies for our campus and we are awaiting their delivery.

Talent Show

The 2010 Monterey Ridge Elementary Talent Show will be held on Friday, May 21. Be sure to attend the mandatory practice events being held throughout the next two months.

Monterey ridge school

MRES Garden Club

The MRES Garden Club is off to a great start. We had a lot of enthu-siasm and “green thumbs” at work during our after school work day. The Garden Club will have the following schedule:

Monday – before school starting at 8:30 amWednesday – after school until 2:30 pmFriday – before school starting at 8:30 amLast Saturday of each month - reserved for miscellaneous garden tasks

Make sure to join the Garden Club. We can’t wait to have you come grow with us! Students must have an adult present in order to participate in garden work times outside of school hours.

Kindergarten and PEPP Registration

Registration for Kindergarten and PEPP will begin on Wednesday, May 12. It will take place from 12:30 – 4:30 pm and will continue each day thereafter in the office between the hours of 9:30 am –3 pm. Children must be five years old before December 2, 2010. PEPP classes are filled on a first come basis. All other grades (1st – 5th) may begin enrolling on Thursday, May 13 or anytime thereafter in the office between the hours of 9:30 am – 3 pm. Registration will continue until June 25.

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4S rAnCH

school news

A Few Notes From Principal Mizel

With spring in the air, it’s a good time to remind everyone that we have a dress code here at Del Norte, and we really appreciate students adhering to it. You can review the dress code policy on pages 32 and 33 of the Student Handbook. I know it’s getting warmer out there, but clothing really isn’t optional. Let’s pull it up, tuck it in, and cover it up. Modesty… it’s a beauti-ful thing.

After reviewing our current students’ success rate in Chemistry, we will be offering two tracks of this class commencing next fall: Chemistry over two trimesters (the current model) and year-long Chemistry. The year-long course will move at a slower pace and is recommended for students who typi-cally struggle in math. Our data suggests students in Algebra 3-4 did the best in Chemistry this year. Students in Geometry had mixed results; some students excelled while others struggled. Students enrolled in Algebra 1/2 generally did not perform well.

We believe offering an accelerated and slower track of Chemistry aligns nicely with our intent to be inclusive. We are committed to creating pathways for our students to succeed and graduate college ready, future focused, and globally aware.

Navy Seal Fitness Challenge at DEL Norte High School

Calling all athletes! This fun competition between DNHS Sports/Athletes is both a fitness level assessment/challenge and a Navy Seal outreach program for High School students with potential interest in SEAL Teams.

The fitness challenge will take place on Sunday, May 9 at Del Norte High School from 9 am-2 pm. Participants will be timed at several sports tests as follows: swimming 500 yards, number of pushup in 2 minutes, pull ups in 2 minutes, number of sit ups in 2 minutes, 1.5 mile run.

Prizes will be awarded and T-shirts will be given for pre-registering. Athletes can pre-register at the 8th grade Athletics Night April 26, 6 pm in the Gym at Del Norte High School. Registration will be allowed on the day of the challenge. The event is FREE and is hosted by Navy SEAL Team members including Coach Gary Rossi (retired). For more information, con-tact Coach Nick Naiman at the DNHS aquatics department.

News From ASB

Del Norte ASB has been conducting tours of our beautiful campus for incoming new students. The next tour will be on Wednesday, May 26, 3:45-4:45 pm. In order to have enough tour guides, please email Christine Biggs at [email protected] to let us know you are coming and how many are in your party.

Thank you, to each one who came out on Saturday, March 27 to partici-pate in the Walk for Haiti. Over 100 people walked the neighborhood 5K, and we raised over $1600! Kudos to Mrs. Musico (ASB Advisor) and to our ASB students for organizing this very successful event. DNHS got a shout out on radio channel 93.3 for their successful efforts to raise funds for Haiti.

Help DNHS Athletic Department

Please help our Athletic Department by purchasing a DNHS Athletic Discount Card or purchasing a subscription to Spotlight Sport Magazine. The discount card is available for purchase from student athletes and in the athletic office. The card is $15 and is a great value, with lots of local vend-ers included. 100% of the money raised will be used to help fund Del Norte athletics for the 2010-2011 school year. In addition to the Athletic Discount Card, you can purchase a subscription to SPORTLIGHT SPORTS. The cost is $25 and $10 of every subscription will come back to DNHS athletics. This is a local magazine, so many local schools are featured including Del Norte athletes.

del norte high school del sur elementary schoolBaseball for Buck$

Our newest Box Tops and Labels for Education contest is underway! Simply fill your collection sheet to earn your teacher a “base hit.” Every 4 sheets is a “Homerun” for the team, earning your teacher one dollar for supplies or curricu-lum enhancements. Be sure to check updated scores in the rotunda. Batter up!

Our ‘Souper’ Bowl Contest brought in $410.50 from Box Tops, and 1,510 Labels for Education points, which can be redeemed for art supplies or play-ground equipment.

Artsonia

Parents! It is not too late to sign up for Artsonia to view your students’ art-work and buy great gifts featuring your “little artists’’’ work! With Mother’s Day and Father’s Day quickly approaching, what better way to celebrate Mom and Dad than with a Tote bag for the pool or a coffee mug with a rendition of your students’ masterpiece! Visit http://www.delsurpta.com/ for more information.

A Word from Marla Vandling, PTA President

April brought big changes to Del Sur PTA. On April 1, the PTA held its 2010-2011 Board Elections. We are very excited to welcome new Officers to the Board. The PTA encourages all parents to not wait to get involved and volunteer. Children succeed when families, schools, and communities work together. Please visit the PTA Info Foyer and peek at the calendar, pick up forms and drop off suggestions in the box. Please feel free to contact me with any questions, com-ments or suggestions, [email protected]

Ralph’s Reward$!

We just received our Ralph’s Reward check from the Dec-Feb quarter. Del Sur earned $1,096.79! This is such a simple way to help our school earn, without doing anything different than you normally do. If you are not currently enrolled in the Ralph’s Rewards Program, we encourage you to sign up at www.ralphs.com! We currently have 64 families participating. Sign up today and watch that check grow in the next quarter.

My Coke Rewards for Schools

You can make a difference for our school – 1,806 Points Donated so far! Our school has joined the My Coke Rewards for Schools program. Every time you enjoy a participating Coca-Cola product (and there are lots of them), you can donate the My Coke Rewards points to our school.

Purchase your favorite Coca-Cola drink to get codes. Look under bottle caps or printed inside cartons. Go to mycokerewards.com (register if you aren’t a member). Enter codes to collect points – choose “Donate to Your School” from the six ways to spend points. Find our school by Zip Code. When our school’s page comes up, click “Donate Points Now” and enter the amount you’d like to donate. If you don’t want to create your own account, simply place your caps and codes in the Treasure Chest on the lobby PTA table and we’ll enter them for you.

Kindergarten Enrollment Calendar Notice

Begins: Thursday, May 13 from 2 pm to 6:30 pmOngoing: Friday, May 14 through Wednesday, June 16 from 9 am to 12 pm

Your child must be five years of age on or before December 2, 2010 to be eligible for Kindergarten in the state of California. To register your child for Kindergarten, please bring a birth certificate, up-to-date immunizations, and 2 proofs of residency to the Del Sur office. Enrollment packets will not be accepted unless the entire packet is complete. Enrollment forms are available on the PUSD website www.powayusd.com/enrollment/ or your may stop by the school office to pick up a packet.


business directOrY

ACTIVITIeS/CHIlDCAre/eDuCATIon/

TuTorInG floaties swim school

The Best Swim School in North County. Call 877-277-7946 or email [email protected] or visit www.floatiesswimschool.com

frozen ropes

Baseball and Softball Training Facility, www.frozen-ropes.com/sandiego. Call 858-485-9399 or email [email protected]

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.kidscare-club.com

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 www.gyminnykids.com

bICYCleS

black Mountain bicycles

San Diego Largest Bicycle selection. Road, Mountain, Comfort, Tri-Bikes, Kids, BMX. 4S Ranch Resident owned. 858-566-0710.www.blackmountainbi-cycles.com

DenTISTrY/orTHoDonTICS

bold smiles dental

Family & Cosmetic Dentistry, Dr. Jeremy Bold, DDS. Located in the 4S Ranch Village Center near Postal An-nex & Starbucks. 16625 Dove Canyon Rd., Suite 103. Call 858-674-9999 or visit www.boldsmilesdental.com

Orthodontics

Orthodontics for Children & Adults. Premier Invis-align Provider. Call for your complimentary exam with Dr. David Li. Call 858-487-8900 or visit us on the web at www.smiles4sd.com

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, www.dixonandthurston.com

enTerTAInmenT

bernardo heights country club

The Crown Jewel of Private Country Clubs in North County, featuring an 18 hole Championship course, expansive practice facility, fine dining and Junior Golf. 858-487-4022. www.bhcc.net

shake rattle and roll casino Parties

Full parties with dealers or equipment rentals. Blackjack, Craps, Roulette, Poker and more. In home, small business, fundraisers, and corporate parties. Call (760) 613-3911 or visit www.shaker-attleandrollcasino.com.

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goodrich financial group, llc

John R. Goodrich, CFP Managing Director. Profes-sional Retirement Planning, Asset Management and Financial Planning. Tel: 858-485-7200 / 800-878-0766. 16835 W. Bernardo Dr., Ste 105, San Diego, CA 92127. www.goodrichfg.com, [email protected]

HeAlTH & meDICIne

dr. Kelly austin, licensed natur-opathic doctor

Nutrition, Natural Hormone Replacement, B12 injections, Rancho Bernardo, www.nhealth.ca or email: [email protected], 858-705-1727

del Mar aesthetic clinic

13983 Mango Drive, Suite 102, Del Mar, CA. Just off I-5 Fwy, exit on Del Mar Heights Rd., west of Vons. Call 858-259-4772 or visit www.DelMarAesthetics.com

rancho bernardo eye doctors

www.RBEYES.com 858-487-7900

InSurAnCe

farmers insurance

Leonard B. Hom, Personal and Commercial Insurance. 92127 specialist and 20+ year resident. For personal service call 858-689-0466 or my cell (858) 354-7850. Email: [email protected].

Home & GArDen

PeST ConTrol

insect & rodent solutions

Strategic Treatments & Solutions for Termites, Ants, Rats, Gophers, Bees, Etc. Gopher eradication in 10 min. Neighborhood Termite & Pest Specialists. Call 888-319-PEST (7378) or visit www.sandiegopestcontrol.com

Home & GArDen

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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.

craig shelton landscapes

Free Estimates, Quick Response. BBB Accredited Business, CA. License #628836. Call 619-820-8064

PAInTInG

the Painter Man

INTERIOR, EXTERIOR, CUSTOM PAINT-ING 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, [email protected]. VISA, MASTERCARD, DISCOVER ACCEPTED

PlumbInG

911 Plumbing & drain rescue

4S Ranch Resident, BBB Member, Owner/Operator. Insured, Bonded, Lic #884050. Free Estimates. 858-414-5800, www.My911Plumber.com

PeTS

like no Other Pet care

Peace of Mind, While You Are Away. Call Kim at 760-294-2175 or email [email protected]

Pool SerVICe

4 sun POOl

Provides superior pool service and repairs. Get the maintenance facts before you build your pool. Serv-ing the communities from east to west on the Camino Del Norte / Sur corridor. 858-312-1409 or [email protected]. Family Owned & Operated. 4S Ranch residents since 2003. www.4sunpool.com

ProPerTY mAnAGemenT Property Management

Need a professional manager to rent and maintain your investment home? Call San Diego Rental Prop-erties 858-243-1435. Low flat fees. No mark-ups. No surprises. www.SDRentalProperties.com

reAl eSTATe SerVICeS 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 [email protected]

cofield homes

Experience the Difference. Charlotte Cofield. Bro-ker. 858-688-3888. [email protected] www.cofieldhomes.com

shay & associates of re/MaX rb ranch & beach

A Team You Can Trust. Theresa and Ray Shay, call Theresa at 858-449-1101 or Ray at 858-449-4970, www.ATeamYouCanTrust.com

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 www.SkoglinHomes.com

sue Otto, Mba, realtor

Making your real estate dreams a reality! 858-208-7713 [email protected] www.SueSell-sSanDiego.com

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.Our4S.com or www.voakhomes.com

SPIrITuAl

temple adat shalom

A reform congregation serving North County Inland. Preschool & Religious School, Adult Educa-tion, Sisterhood, Men’s Club. Rabbi ~ David Cas-tiglione, Cantor ~ Lori Wilinsky Frank, President ~ Howard Levin. 15905 Pomerado Road, 858-451-1200, www.adatshalom.com.

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)Do you have a story or article idea for Back At The Ranch?

Give our Editor, Debi Renken, a call at 800-497-1309 x709 or [email protected]. We look forward to sharing your story with the community!


cOMMunitY lifestYle: health

i have migraines and don’t want to take any prescription medication to address the symptoms. What else can i do to alleviate the pain?

If you have been diagnosed with migraines, there are numer-ous things you can do to make yourself more comfortable until the symptoms are alleviated by time. First, talk to your doctor about prescription medications that prevent migraines versus those that merely address symptoms. Also, be sure to ask about over-the-counter medications. other options include resting in a dark, quiet room. even if light doesn’t bother you, it can help you release unknown tension. Some patients find it helpful to place an ice pack on the back of the neck while others feel comfort taking a warm bath or shower. relaxation can be a key factor in coping and can take many forms – such as yoga, listening to a relaxation tape, play-ing music softly, or applying pressure to the neck and/or scalp areas. Another important factor is making sure you are getting enough

sleep. Finally, be sure to partner with your doctor to keep up to date on what is available for you.

Yusra mir, mD, Family Practice, Arch Health Partners (formerly Centre For Health Care), www.pph.org

My daughter has been under a lot of stress this year as a freshman in high school and has been complaining of headaches.

As with adults, teenagers experiencing a high level of stress can experience headaches. You didn’t reference any other symptoms, so in general, headaches are not usually serious in teenagers. It would be best, however, to have her visit her primary care physician, especially if the headaches are new. Sometimes headaches can be brought on by loss sleep, poor diet, infections and medications. If the headaches are determined to be strictly stress related, her doctor can help provide some lifestyle techniques to address her stress.

louis maletz, mD, Family Practice, Arch Health Partners (formerly Centre For Health Care), www.pph.org

Ask the Doctor...

Diet and Headaches

brouGHT To You bY THe HeAlTH eXPerTS AT PAlomAr PomerADo HeAlTH

JAnICe bAker, rD, CDe, CnSC, ArCH HeAlTH PArTnerS (FormerlY CenTre For HeAlTH CAre) , WWW.PPH.orG

If headaches are bothersome for you, some changes in your diet might be helpful. Headaches and more severe migraines can be triggered by any of

the following: skipping meals, dehydration, changes in weather, some physi-cal activities, emotions, stress, lack of quality or quantity of sleep, medications and hormone changes.

Proper diagnosis and treatment of chronic or severe headaches is impor-tant, so be sure to see your doctor for this. Certain foods may also trigger headaches and migraines, but the list is quite long. It could be helpful to keep track of what you eat and your headaches for a few weeks. Eliminate possible trigger foods one at a time to see if you get some relief. You may also find that drinking liberal amounts of water and caffeine-free beverages, regular meals and snacks may be helpful.

Some examples of foods that may trigger headaches include: • Aged cheeses, such as cheddar, blue cheese, Brie and Camembert.

Cottage cheese, ricotta cheese and cream cheese are allowable.• Alcohol, especially red wine and champagne. Limit any alcohol intake to

one drink a day for women and two drinks a day for men. Remember, portion size for a serving of alcohol is 5 ounces of wine, 12 ounces of beer or 1 ½ ounces of hard liquor. Be sure to measure!

• Caffeine, a sudden change in caffeine intake, either increasing or decreas-

ing, and/or more than two cups a day of coffee, tea, cola or diet cola.• Chocolate, nuts, peanut butter, pizza• Fermented, pickled or marinated foods, such as sauerkraut, pickles

and pickled beets. • Ice cream and other very cold foods or desserts.• Processed meat and fish, such as sausage, bologna, hot dogs, smoked

or pickled seafood and deli meats.

Remember, skipping meals and fasting are surefire triggers for many people, possibly because dropping blood sugar levels may contribute to migraine symptoms and other headaches. When considering diet-head-ache-migraine cures, the best advice is simply to eat a well balanced diet with plenty of fresh, non-processed foods. That includes a variety of grains, fruits and vegetables and lean unprocessed protein source, such as fresh chicken, fish and lean meat. Eat meals and snacks on a regular schedule and leave no more than 3 to 4 hours between meals and/or snacks. Avoid eating in front of the television, computer or while otherwise distracted, as this can promote overeating and contribute to irregular eating patterns. A more extensive list and helpful resource for information is the National Headache Foundation (www.headaches.org).

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A more energetic and cheerful tennis instructor you could not expect to meet. If you have even an ounce of interest in tennis, you are cheating yourself if you do not contact Ray. A late bloomer to tennis, he started when he was 13 years old. In high school, Ray ran track, but when a neighborhood friend beat him at tennis, he got so mad he worked tirelessly to get better and have a rematch. Sure enough, he beat the friend. In addition, he made first the JV tennis team, and then Varsity at Poway High School.

Ray went on to receive a tennis scholarship to USIU (now Alliant University). He graduated with a degree in physical education and teach-ing. While he played at USIU, he also taught lessons to make a little extra money. In so doing, he discovered that he really enjoyed teaching tennis, Infatuated with the idea, he hung out at the Rancho Bernardo Inn tennis courts soaking in all that he could from instructors teaching there. His first real tennis job came when he taught tennis lessons to adults at the Carlsbad Rec Department.

Ray headed to Oregon to get his Masters Degree in Health Education from the University of Oregon and became the Head Pro at the Eugene Family YMCA. It rains a lot in the Pacific Northwest so it was time to dry out and head back to sunny San Diego. Ray hooked up with an instructor that ran her own tennis camps and after awhile took them over and changed the name to “Ray Smith Tennis Camps”.

Ray is an active member of the USPTA (US Professional Tennis Association). Besides running tennis camps, he also teaches lessons to both adults and children and coaches USTA Jr. Team Tennis. Because of his tight schedule, it’s difficult to set up private lessons, but he teaches group lessons every week night and all day Saturday. After school tennis includes group

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classes for kids ages 6 years and up. Class size typically ranges from 4 to 6 students who are divided by age and ability level.

Camps for the 2010 sum-mer season will begin sometime in mid June – dates are currently being confirmed.

USTA Junior team practices are held on Sundays at 3 pm. These co-ed practices are for ages 10 - 16. Players must be attending Ray’s instructional program and should be playing tournaments.

All this wonderful tennis happens at the Westwood Club in Rancho Bernardo. Ray brings in college players to help with classes and camps, usually students that he has taught. He thoroughly screens them and makes sure they can not only play tennis, but they have good communication skills and can relate to children and adults alike. Ray and his instructors make sure to keep things fun, especially with beginning players.

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Clearly, Ray is not your typical tennis instructor, but you can be sure you are getting an instructor who is 100% attentive during your lesson or your child’s lesson. He loves the sport and loves to teach. Ray is fun, he’s friendly and he’s professional. You can reach him at 858-487–6861 or email [email protected].

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Back At The Ranch - May 2010

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