Gluten-Free Baking

Learn the tricks of baking light and flakey gluten free pastries, muffins & cookies. Discover how to make your own gluten free flour blend that is free of stabilizers and gums and can be used in any recipe with an easy to convert ratio. No more grainy, unappetizing, dense baked goods.
We will create and sample gluten free pie dough, muffins, cookies & delectable brownies. All dishes are dairy free (dark chocolate may be used), eggs may be used with substitutes available.
DATE: Thursday, March 1st, 2018
TIME: 6:30pm – 8:00pm
COST: $55 per person minimum of 6 people
Deadline to register: February 22, 2018



Pete McBreen, Program Lead, Run To Footstock Clinic 2018

Running can be a great aid to your health and fitness, but like many worthwhile things in life, it can be hard to know where to start and how to improve. This session covers the basics of starting out and how to make your running more social and enjoyable. Many of the observations come from facilitating the Run To Footstock clinic in Cochrane that each year trains a group of beginner and improving runners for the Cochrane Footstock races in early June.

Some principles to think about…

* Aim of all training is to be fit for the next session
* Train easy so you are not stiff and sore the next day
* Occasional heavy breathing is good for you
* Strength before speed
* Practice running at many different paces
* Never race in training, save it for races
* Consistent running makes it easier
* Progressive training gets you fitter
* Remember to play on the hills
* If you are not enjoying running you are doing it wrong

About Pete McBreen

Pete started training for running in 1976 and through the years he has raced over all distances from 200m up to a half marathon. Pete joined the Red Rock Runners Club in 2001 and has lead many training groups over his 40+ years of running.
DATE: Friday, March 2, 2018
TIME: 6:30pm – 8pm
COST: $15
Deadline to register: February 23rd, 2018


Interested in keeping heart disease and strokes at bay?
Cholesterol levels a bit too high at last check? High blood pressure worries keeping you up at night?
This class is for you.
The VITALITY Sessions: HEART is a workshop aimed at giving you the tools to help support your ever  lovin’ heart and all of its circulatory components. Imagine working at improving circulation, and eating to protect the heart and vessels. Imagine curbing those cholesterol levels, and keeping that blood pressure in check. Imagine reducing inflammation, supporting longevity and ensuring vibrancy for your heart. Join Luka Symons, local Holistic Nutrition Practitioner to garner important foods, spices, teas and elixirs as well as lifestyle tips in order to best support your heart and the entire cardiovascular system. Luka will demo a few recipes you can easily follow in your own kitchen. You will receive a handout with 5 recipes aimed at supporting this integral organ, helping support a healthy and happy heart. Let’s go over how best to nourish your cardiovascular system, and make it a delicious adventure!
RECIPES TO BE DEMOED & SAMPLED: kale chips, beet kvass (ferment)
DATE: Thursday, March 29th, 2018         TIME: 6:30pm—8:30pm
$40/person               Deadline to register: March 22, 2018