2.Grease Your Grates. Make sure you oil it before cooking. This helps to keep food from sticking, and makes it easier to clean up later.

3. Keep It Hot. Preheat your grill, otherwise food will stick. When your gas or charcoal grill is ready to cook on, you will be able to hold your hand five inches above the grate for two seconds if the fire is “hot” and three to four seconds if the fire is “medium-hot.”

4. Grill Safely. Don’t grill in an enclosed area; use baking soda to control a grease fire, not water; have a fire extinguisher, bucket of sand on hand; and be sure your grill is on stable ground before firing it up.

3 medium tomatoes, seeded and chopped

1 garlic clove, minced

1 small jalapeno, finely chopped

½ small red onion, chopped

½ cup chopped cilantro

2 tbsp. red-wine vinegar

½ tsp. salt

1 top-sirlolin steak, about 500g, at room temperature

PREHEAT barbecue to medium-high

STIR tomatoes with garlic, jalapeno, onion, cilantro, vinegar, and ½ tsp salt in a medium bowl. Lightly rub steak with vegetable oil and sprinkle both side with remaining salt. Season with pepper.

OIL grill, then barbecue steak, uncovered, for 4 to 6 min per side for medium-rare if steak is 1 in. thick. Transfer steak to a cutting board. Let stand 5 min, then slice into thin strips. Grill buns, cut-side down, until toasted, 2 min. Top buns with steak and salsa.

SERVES 4 – PER SERVING

362 calories, 32 g protein, 39 g carbs, 8 g fat, 3 g fibre, 684 mg sodium. Excellent source of iron.

8 oz. skim milk, 2 scoops Vi-Shape shake mix, 3 Tbsp. unsweetened apple sauce, 1 cup frozen mango chunks & 6 ice cubes. Blend well in blender.

Visalus is a unique blend of highly absorbed proteins, prebiotics, fibre, and vitamins for health.  It mixes hot or cold in milk or water.

Supports heart, bone and digestive health.

Supports fat burning and weight loss.

Helps build lean muscle.

For more information on the shake mix that tastes like cake mix call 519-784-4610 or visit  http://gainenergy.bodybyvi.com/

Start the 90 day challenge!!! When you get 3 friends to join you – your product is FREE!!!!!!

6 potatoes

Peel and slice potatoes. Add sliced onion. Cook until tender.

Sauce: Melt margarine, add flour and seasoning. Stir until combined. Add milk and cook until smooth, stirring constantly. Pour over the potatoes and onions.

This year will be no different.

This Sunday, May 20, at 1 pm the tires will squeal, engines will roar, mud will fly and it’s safe to say 99.9% of the vehicles on the track will not look the same when all is said and done.

Two local demolition derby veterans are taking over the reigns of this year’s event and are looking to bring in more cars than the local pit has seen in years. With that in mind, organizers Kris Stocking and Rob Markovic say there is still room for any interested drivers to participate.

“We’ve got cars from all over the local area and as far away as Ottawa so far this year,” said Dresden’s Stocking, one of the organizers and the winner of two of the previous four Dresden derbies. “We’ve also got more trophies and prizing than we’ve had in quite some time.”

Classes at this year’s derby include Trucks, Straight Stock and Small Cars – each taking home $1,000 for a first place finish as well as the popular Pro-Mod class with a $2500 purse for first place. Any year and any car can enter the Pro-Mod class and 2003 and up are allowed with bolt-in conversions. 1980 and up models are required for the Trucks and Straight Stock Car classes while any year and model will be accepted in the Small Car class, with a limit of a 106 inch wheel base. Additional classes this year will include Powderpuff for the female entrants and even a Mini-Van class. Cash prizes will also be awarded for second and third in each class, as well as Hardest Hit in each class, Best Decorated and Longest Tow.

You can also check out the Dresden Demolition Derby Facebook Page by clicking here or the Southwestern Ontario Demo Derby page by clicking here.

Stocking also urges local residents to take note of the time change as this year’s derby will get under way at 1 pm. Admission is $10 at the gate.

This young band is the dream of guitarist and lead singer Brennan Dubé. He always wanted a life on the stage, but he never had anyone to perform with. He joined up with other friends to create bands such as That One Band and Kore 17 but they didn’t last. But not all hope was lost when his 11-year old brother Cameron began to show motivation and passion for playing drums.

Once Cameron and Brennan kick started the band, they went looking for a bass player. It wasn’t long before their third member and current bass player, Dylan Pendleton joined the group and Endless Sorrow was born.

Nick Grand joined the band in April of 2010 and the band changed their name in May from Endless Sorrow to Letterbomb and haven’t looked back since. By summer of 2010 they were one of Chatham-Kent’s most successful bands.

By November, Letterbomb released their first album entitled Hollywood’s Not For Me. It is now available on iTunes.

Now back to a 3-piece band, Letterbomb is set to release their second album Friday May 25th with a special CD release show at Smitty’s Aristo Catering in Chatham.

Band Members: Brennan Dube (Vocals/Guitar), Cameron Dube (Drums), Dylan Pendleton (Bass), and Nick Grand (Guitar)

Influences: Green Day, Sublime, Blink 182, Kings of Leon, Sum 41, Reel Big Fish, Weezer, and much more.

Bands The Guys Have Jammed With: Big Sugar, Thorney, The Doors, The Johnstones, The Peace Leaches, Flatlined, and much more.

For more information on “Letterbomb” click here!

1 ½ C. shortening

2 C. sugar

1 beaten egg

4 ½ to 5 C. flour

¼ tsp. salt

1 tsp. soda

1 tsp. cinnamon

½ tsp. cloves

1 C. unsweetened applesauce

1 C. chopped nuts

Cream together shortening and sugar. Add egg. Sift dry ingredients and Fold into creamed mixture alternately with applesauce. Add nuts and mix into stiff dough. Form into 2 rolls and wrap in wax paper and store in refrigerator. Slice thin and bake 375° 15 to 20 minutes.

½ C. margerine

2 sqs. Chocolate or 4 T. cocoa

2 eggs

¾ C. sugar

1 C. flour

1 tsp. vanilla

½ tsp. salt

Melt the margerine and chocolate. Stir in egg, sugar, flour, vanilla and salt. Drop by ½ teaspoon onto hot waffle iron, baking several at a time. Will bake in 25 to 30 seconds. Frost when cool.

Emergency Preparedness Week is May 6 – 12. Here are 6 safety tips and short articles that could help you out in an emergency. For more information on Emergency Preparedness Week visit http://www.getprepared.ca

1. Careful planning; the key to getting through an emergency 72 hours…Is your family prepared?

Canada is a vast country with extreme weather conditions and dramatic geological features. Landslides, flooding, storm surges, earthquakes and other hazards are all potential threats in Canada. But with some careful planning and preparation, Canadians can learn how to deal with these emergencies and minimize the impact to their families and property.

Emergency Preparedness Week 2009 runs from May 3-9. “72 hours…Is your family prepared?” is the theme of this year’s campaign and is designed to encourage Canadians to be prepared to cope on their own for at least the first 72 hours of an emergency, while rescue workers help those in desperate need.

Emergency preparedness is a shared responsibility. While governments at all levels are working hard to keep Canada safe, individual Canadians also have an important role to play in preparing for emergencies. Emergency preparedness experts consistently say that by taking a few simple steps, such as knowing the risks specific to your community , making a plan to help you and your family know what to do, and getting an emergency kit that includes some basic supplies to be self-sufficient for at least 72 hours in an emergency, you are taking a responsible and necessary step to protect yourself and your family from all types of emergencies.

Emergency Preparedness Week is held annually in every part of Canada, together with other levels of government. The campaign is a collaborative effort of federal, provincial and territorial governments. Information and additional tips on Emergency Preparedness Week is available at www.GetPrepared.ca.

2. Family Preparedness: Is your family prepared?

Preparing for an emergency is important and something the whole family can do. By taking a few simple steps, you can become better prepared to face a range of emergencies and minimize the impact on yourselves and your families.

Here are three simple steps to better prepare your family to face a range of emergencies:

• Know the risks – Although the consequences of disasters can be similar, knowing the risks specific to our community and our region (like what to do in the case of floods, tornados, earthquakes, storm surges, hurricanes, and technological or environmental accidents such as chemical spills and power failures) can help us better prepare.
• Make a plan – Every Canadian household needs an emergency plan. It will help you and your family know what to do if disaster strikes. We should all practice what to do in different emergency situations.
• Get an emergency kit – During an emergency, we may need to get by without power or tap water. We will all need some basic supplies (items such as three-day supply of water, non-perishable food, a flashlight, batteries, , battery-operated or wind-up radio, first aid kit, pocket knife, prescriptions, extra set of keys and money, and copies of important documents). Be prepared to be self-sufficient for at least 72 hours in an emergency.

Checklists for what goes into a basic kit and extra items, how to write an emergency plan and details on hazards across Canada can be found on the Emergency Preparedness web site at www.GetPrepared.ca.

3. Community Preparedness: Tips for getting involved

Recent disasters around the world, and here in Canada, have demonstrated the importance of communities becoming prepared for emergencies of all types.

The goal of Emergency Preparedness Week, which runs from May 2-8, is to encourage Canadians to become more engaged in emergency preparedness activities, like the ones listed on www.GetPrepared.ca.

As a member of your community, here are some things you can do to get more involved:

• Talk to your friends, family and co-workers about emergency preparedness. Develop the plans you need to make sure you are ready.
• Volunteer to help your neighbours and co-workers get prepared, and consider volunteering for a local emergency organization.
• Lead efforts in your community. Educate others by teaching them of the importance of emergency preparedness and by encouraging groups to coordinate their efforts.
• Take stock of the emergency response agencies in your community. Ask them what they need and how you can help.

Remember, emergencies can happen anytime, anywhere. Experience has shown that individual preparedness goes a long way towards communities being able to cope better – both during and after a major disaster. More information is available on the Emergency Preparedness at www.GetPrepared.ca.

4. Emergency Management in Canada: How does it work?

In a country that borders on three oceans and spans six time zones, creating an emergency response system that works for every region is essential. Emergency management in Canada is a shared responsibility. That means everyone has an important role to play, including individuals, communities, governments, the private sector and volunteer organizations.

Basic emergency preparedness starts with each individual. If an individual cannot cope, emergency first responders such as police, fire and ambulance services will provide help. If the municipality needs additional assistance or resources, they can call on provincial/territorial emergency management organizations, who can in turn seek assistance from the federal government if the emergency escalates beyond their resource capabilities. Depending on the situation, federal assistance could include policing, national defense and border security, and environmental and health protection.

Requests for assistance from provincial/territorial authorities are managed through Public Safety Canada, which maintains close operational links with the provinces and territories. It can take just a few minutes for the response to move from the local to the national level, ensuring that the right resources and expertise are identified and triggered.

The emergency management system in Canada has many tiers and many players, all of whom have the common goal of preventing or managing disasters. Public Safety Canada is responsible for coordinating emergency response efforts on behalf of the federal government. More information is available on the Public Safety web site at www.publicsafety.gc.ca.

5. How to survive a major earthquake

Canada has approximately 3,500 earthquakes every year. Are you prepared if one were to happen in your area? Here’s how:

Before:

• Get an emergency survival kit.
• Identify safe spots in each room in your home. Emphasize their location by having everyone in the household physically place themselves in the safe spot.
• Move or secure objects that could fall and injure you such as books, plants, mirrors, lamps or china. Keep heavy items on lower shelves. Affix paintings and other hanging objects securely so they won’t fall off hooks.

During:

• Stay inside.
• Take cover under a heavy table, desk or any solid furniture and hold on.
• If you can’t get under something strong, or if you are in a hallway, flatten yourself or crouch against an interior wall.
• Stay away from windows, glass partitions, mirrors, fireplaces, bookcases, tall furniture and light fixtures. In an earthquake you could be hurt by shattered glass or heavy objects thrown around by the shaking.

For more tips, go to www.GetPrepared.ca.

6. Floods – what to do

Floods can have significant effect on people and property. Do you know what to do before and after a flood? Here are some basic tips:

Before:

• Get an emergency kit.
• Put weather protection sealant around basement windows and the base of ground-level doors.
• Install the drainage for downspouts a sufficient distance from your residence to ensure that water moves away from the building.
• Consider installing a sump pump and zero reverse flow valves in basement floor drains.

After:

• For health reasons, it’s important to restore your home to good order as soon as possible but make sure the property is safe to re-enter before.
• To avoid electrical shock wear rubber boots, keep extension cords out of the water and shut the power off to the flooded area at the breaker box.
• Remove standing water with pumps or pails, then with a wet/dry shop vacuum.
• Remove all soaked and dirty materials and debris, including wet insulation and drywall, residual mud and soil, furniture, appliances, clothing and bedding.

For more information on how to get prepared for an emergency, go to www.GetPrepared.ca.

You may also want to check out Environment Canada’s website at www.weatheroffice.gc.ca for more tips, or to learn more about Weatheradio Canada. This service offers weather and related information 24 hours a day, in both official languages. A weatheradio receiver can also be set up to automatically start broadcasting when Environment Canada issues a severe weather warning. The nationwide network has 180 sites across the country and reaches 92% of the Canadian population.

1 C. dates (cut in half)

1 ½ T. water

1 egg, beaten

¼ C. sugar

2 C. Rice Krispies

½ C. black walnuts

Cook dates, water, egg and sugar until thick. Then add Rice Krispies and black walnuts. Butter hands and roll dough into balls and then roll balls in angel coconut.