Norfolk Hub Magazine, April 2017

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APRIL 2017 Volume 5 Issue 4

Cover Shot Curtis Martin

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opening soon.

CANADIAN TIRE

SIMCOE 142 Queensway East 519-426-1513 • NEW STORE HOURS: Mon to Fri 8am -9pm • Sat 8am -6pm • Sun 9am -5pm DELHI 308 James Street 519-582-2450 • NEW STORE HOURS: Mon to Sat 8am-6pm • Sun 10am-5pm

a great Tradition...

The first time I remember meeting Laverne Wilson I was working at my uncle’s pizza place in Port Dover. It was in the late 70’s, and I was waiting tables and learning to cook. I wasn’t very good at either, but I was young and eager to learn. By that time Laverne had already been a waitress at the Erie Beach for over twenty years. She would stop by our little restaurant wearing her whites for work and have a coffee and a piece of pie most times.

It was intimidating for the first little while; my grandmother told me who Laverne was and that she worked at the Erie Beach. She knew how to handle customers and was splendid at her job. Well working at the Erie Beach, you had to be good! I always tried to not mess up her order or drop something in her lap. I remember bringing her drink to her and my hands would be trembling.

Laverne just recently called it a career at the Erie Beach after sixty-two years of serving the public. I had the opportunity to sit with Laverne and two of her co-workers who were also retiring.

Glenn Pearson after forty years of service who’s been a staple at

the front desk. Glenn has that easy-going personality that makes you feel welcome and appreciated once you step into the Erie Beach. He understands the value of excellent customer service and thinks back to all the Sunday lunches when folks came in wearing their Sunday best. A lot has changed over the years, but Glenn believes the great food and the customer service are what makes Erie Beach such a great tradition.

Next up is Joyce. She is the youngster of the group, with only thirty-five years of service. Like Glenn and Laverne, Joyce loves her job and says the friendships she made with both fellow employees and customers are something she will miss. To listen to her and Laverne share stories about years together is hilarious (some not printable - haha). You get a feeling from all three that they are all extensions of the original owners Harold and Marjorie Schneider and they have carried the tradition forward. Laverne, gushes over her own story, “He gave me a job when I was a single mom raising two children back in 1955.” It was a dream job for Laverne and sixty-two years later, it is a lifetime of memories.

Erie Beach Hotel

(Photo Left to Right: Pam Schneider, Joyce Cullen, Glenn Pearson, Laverne Wilson, Andrew Schneider)

Norfolk Hub, The Magazine 23 Market Street, Unit #9, Box 1501 Port Dover ON N0A 1N0 Phone: (519) 429-2567 Publishers: Dave & Monica Scott editor@norfolkhub.ca www.norfolkhub.ca Any reproduction of this publication without permission is prohibited. Opinions and comments within this publication are those of the writers and not necessarily that of Sports Norfolk or the Norfolk Hub.

how quickly you go

by dave scott

In the time it takes to blink, life can change beyond recognition. When you lie down in bed at night to rest, you know you will rise again and begin a new day. When you see your kid playing, you watch, but do you understand the unique opportunity you have been given? You head out the door to another adventure and quickly holler, “I am going now,” not putting much thought into the words you say to your kids - who are your world. When the hug from a friend is glossed over as an endeavour to please the other person - you miss the point. When the love of your life says, “I love you,” and you mumble it back rather than say it with conviction - you are me!

It was a cold Thursday night. I had come through a damn tight-week, business was slow, family health issues, bills to be paid, I was tired, but it was time to run, and that always makes life a little easier. Our group had gathered at our usual spot and the trails were clear. You could feel the cold but nothing out of the ordinary.

The day before I had gone out for a run and it was the best I had felt in a while. The sun was bursting through so I had stopped along the trail and grabbed some photos, enjoying the moment with my wife, Monica.

I smiled as the day before crossed my mind and started down the path that evening. All seven of us were experienced trail runners. It was going to be an enjoyable run. I picked up the pace and away I went. My headlamp lit the way as I followed the winding trail up and down the hills. My fellow runners were behind me, my mind was clearing quickly and my problems fell away as I climbed the hills. It felt right to be running free, maybe a little harder than usual but still well in control.

I have run so much in the last six years that I know exactly where my body is at in its regulation of pace, distance, and speed. I know where to speed up and slow down on just about every trail. Out there my body just does it anymore; I don’t even think about it.

I looked back as I ran and saw my good friend Chris. The guy is a ball of constant energy; his smile is as infectious as his charm. He recently came back to running. I thought to myself, next stop I’m going to remind him about his form.

Shawn was with him. Knowing Shawn, he was most likely starting out fast.

You won’t find a friendlier guy on the trail. It’s hard to believe that six months ago he doubted he could run 50k, but Shawn trained hard, dedicated himself and did it. I was glad he was out there with me.

Next up I saw the cluster of lights coming up the hill, Sue, Sandy, Alexis, and Monica. All four of them are smart, beautiful, sophisticated people caring for each other and a tad wiser than us guys - they understand pace, appreciate the moment and enjoy it.

I chuckled, I could yell, “Smile,” and Alexis would know what I meant.

Sandy was probably thinking about her form. Sue was most likely letting the long drive home from work leave her body. Monica was quietly being the mother hen keeping an eye on everyone for me.

I was where I needed to be. The moment was clear in my mind and as I came to the end of the first trail, I slowed down and waited in the dark, night for the group to catch up. I felt fine. Everyone arrived. I checked in with Chris on his form. There was a little chitchat within the group and Shawn asked how my ankle was feeling. I brushed him off with a wave, meaning I was fine and turned to start down the next trail.

That was the last thing I remembered, there was no pain or anything.

I collapsed and went unconscious for a few minutes. Upon regaining consciousness, I could hear Shawn talking to the 911 dispatcher. I thought one of my runners was hurt, so I climbed back to my feet. I was up for a few minutes, then I stumbled and fell back to the ground, losing consciousness again.

Finally awake and somewhat aware, I realized I was the person in trouble.

My focus returned and I began to walk/stagger the trail out. My mind cleared; I went right back to run mode (but walking). I fully understood I needed to get out of the trails and to the hospital. I sensed the group’s grave concern and tried to make small talk to show that all was good.

The internal, anger was bubbling. What the heck? Why the heck? I have run thousands of kilometres out here, never once having a problem. I’ve been in sweltering heat, running for six to seven hours; been out when it was so cold my water bottle turned to ice. I always came out unscathed, yet a little warm up trail and I dropped without any warning! Why? As I walked out of the woods that night, I came to the realization that something was very wrong with me. My single focus became walking the half kilometre out. I concentrated solely on one step at a time. There was a surreal feeling, sort of like I was in a dream. I could hear myself talking, but felt like the words were not coming out the way I wanted. I felt no pain anywhere just this dark tiredness that came over me. I had never felt anything like this before!

Angry and determined, I shuffled my way back to the parking lot. The folks with me were trying to reason with me to sit down and wait for the paramedics, but I felt the sooner I got out the better. Plus you have to understand there is this mentality within some of us who run ultra distances - you go beyond the standard. I know it sounds silly, and maybe it is, but you finish what you start… somehow!

The paramedics pulled into the parking lot a few minutes after I walked out of the trail. They were excellent, checking me over, asking all the right questions, but they could not find anything. They told me I was to get the hospital for a further check up. Usually, as a guy this is where we say, oh no, I am fine, but it was clear to me something was wrong. I agreed to go and my wife drove me in. I realized my running buddies were upset and I assured them everything would be okay.

Of course on the way to the hospital, I stopped home, changed and got something to eat. Maybe not the smartest thing, but I wanted my kids to see I was okay before going to the hospital.

The folks at Norfolk General Hospital (NGH) were great and decided to run a few tests. They hooked me up to an IV, got the heart rate monitor on me, took some blood and invited me to stay for a sleepover! How could I say no after all they had done to make me comfortable?

The doctor on duty that evening believed I had a cardiac episode because of something he saw in my blood work.

Okay now I was growing more concerned and when the nurse suggested I get some rest, I decided to read for a while. To be honest, closing my eyes wasn’t something I wanted to do. That happened on the trail, so I thought I would pass.

Morning arrived and Dr. Tim Bard showed up at my bedside (many years ago I had taught Tim’s daughter swimming). It was good to see a face I knew.

Tim shook his head and said, “What are you doing here?”

Tim knew I was active in sports and from what the blood work showed, he could tell my situation was cause for concern.

Immediately I was sent upstairs for I believe an echocardiogram (which showed that my valves were working). Then off to a stress test, which I have to admit, I did not want to do. For once I did not want to run. The last thing I wanted to do was drop on a treadmill with nothing more than a gown on (that would not have been pretty). Finally, I agreed, climbed aboard and away I went.

Again nothing showed up, but I think Tim knew that I most likely had some blockage.

Finally, after a discussion with Tim, I was dismissed from the hospital with medication for cholesterol, a beta blocker, and blood thinner.

He also told me I was lucky to be here and was booking me an appointment for a cardiac angiogram at St. Mary’s in Kitchener.

Later that day we headed to Barrie to watch our son play hockey. Life was good; I was back behind the bench helping coach (safest place for me). In the game, my son was pulled down on a breakaway and awarded a penalty shot.

He came over to the bench and I told him to fake the shot, the goalie would go down and then shoot upstairs. He went out and did just that and scored.

The next morning at breakfast it hit me that if I didn’t get up on that trail, I would have never shared that moment with my son! I cried, realizing just how fragile life was!

Next stop was St. Mary’s Hospital in Kitchener where I was scheduled to undergo a cardiac angiogram. It checks for any blockages in your arteries.

Before the procedure, the doctor went over my chart with me. He said, “Oh, I see you run five kilometres.”

I laughed and said more like 80k (that’s my longest run). Everyone in the room looked at me. The doctor said, “What are you doing here?” He was serious.

He then told me the story of an Ironman triathlete a few months earlier that had a blockage and said, “Oh well, I guess if it could happen to him, it could happen to you.”

When I went into the “Cardiac Catheterization Suite” music was playing and the nurses were chatting away with me. A little something was given to relax me and the dye was put in through my right wrist and travelled through my arteries. Billy Joel was singing, “Only the good die young…” I asked the nurse if we could change the song. Not long after that, things went silent.

Suddenly the nurses weren’t talking to me and the doctor was quite sombre.

It was at that moment I knew something was wrong. The doctor asked me to look to my left, and there was a big screen. He pointed out that one of my arteries was 95% blocked in two places and that he was going to have to try and put in two stents to get things working properly. If that didn’t work, I would need to go upstairs for bypass surgery. Within twenty minutes, my life changed dramatically. He left the room to consult with another doctor. I lay

there wondering what my future held.

A nurse sensed I was having a life moment and came over to talk to me.

She smiled and said, “This is your lucky day. You’ve got one of the best doctors we have here. It’s all going to be okay.”

The doctor came back in and explained he would be working through the catheter in my wrist, using a balloon to push back the build-up of plaque (a process called angioplasty), then inserting two stents to keep things flowing.

I’d be awake for the whole procedure and I could watch it on the big screen.

It sounded surreal, being able to watch as they worked. I chatted away with a nurse until the doctor told me that I needed to be quiet as this was very delicate work. An hour and a half later it was done, and the only thing I felt was the catheter coming out of my wrist. It was incredible; I instantly felt 100% better. The blood was flowing now! Oh boy.

Dr. Jaffer Syed met me in the hall, and I thanked him for saving my life. He told me I was some lucky guy and that I have one healthy heart muscle. That night on the trail he said he would bet my heart had stopped, but for some reason, it started back up, he laughed and told me I should be able to run a lot faster now.

I spent the night in recovery and came home the next day. Two weeks later Dr. Bard cleared me to start doing some easy runs, so the next morning I hit the trail with a few of my fellow runners. You know running saved my life.

My heart was so strong from all the training over the years that it was the one muscle I could count on when I needed it most.

Getting out for that first run back was better than any race I have ever won or any Ultra I have ever finished. It was just me. I was free and alive. Trust me there’s nothing better!

Thank you to Dr. Tim Bard and Dr. Jaffer Syed for saving my life, to NGH and St. Mary’s staff, to all the runners who got me out of the trail that night, to all my friends who kept me active during those dark days, to my kids for their love and support and to my wife, Monica, for her love and care.

For me, there were no warning signs for the cardiac episode. I am one of the 20% that have no pain. I tell you if you think for a moment that something is wrong with your heart, get it checked out immediately.

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IN THE

LONG

RUN

By CHARLIE UPSHALL

ED WHITLOCK RUNNING LEGEND (1931-2017)

One fine summer day, over twenty-five years ago, I was rounding the final bend in the Men’s 5000m at the Ontario Masters Track and Field Championships. I took a quick peek back to see what was happening behind me. To my surprise, there was an older gentleman with white flowing hair quite close behind me. I quickly said to myself there’s no way some old guy is going to beat me. I sprinted furiously for the finish line.

That may be the only time I ever finished ahead of him in a race. I had no idea who he was. Ed Whitlock was coming into his own and would end up becoming the greatest middle and long distance Masters runner in history.

Ed died a few weeks ago, on March 13, 2017, at the age of 86. Upon his death he is the holder of 21 World records and 66 Canadian records at distances from 1500m to the marathon, from ages M60 to M85. His time of 2:54:49 in the Toronto Waterfront Marathon, at the age of 73, is considered by many to be the greatest marathon performance of all time.

He was still setting records right to the end. Last October, in Toronto, he set an M85 world record for the marathon with a time of 3:56:34. He was the oldest, by six years, among the almost five thousand participants.

“There are an awful lot of people in the world, but there are not many idiots of 85 running a marathon,” he told The Globe and Mail the day after completing that final marathon. He followed that in November with a male 85 world record for 15k. Ed Whitlock remains the only person over the age of 70 to run a sub three hour marathon and he did it three times.

For over twenty-five years he dominated his age category whenever he raced and he generally beat the majority of runners regardless of their ages. At the same time he always did it training his own way, which was markedly different from all other runners and from the current trends and scientific theories.

Born and growing up in England, he was an excellent runner in his

student days, taking on some of the best of the era. He immigrated to Canada in 1952 and drifted away from running while working as a mining engineer and raising a family. He got back into the sport slowly, some twenty years later, when one of his two sons joined a track club. His career really took off after he retired in 1989.

In his mid-60’s, with a new goal in his head to break three hours when he turned 70, Whitlock began his now legendary marathon training program, near daily two to three hour easy runs around the paths of a cemetery near his home in Milton. He never measured the distance he ran, just the time. This became his pattern, in part so he didn’t have to worry about traffic. Also, he liked the canopy of shade trees in the summer and, as he liked to say, nobody in there was going to interrupt him.

The loops in the cemetery were short and monotonous. Ed acknowledged that it often wasn’t very pleasant but it was simply the price to be paid for success. He ran slowly and steadily. The only speed work he ever did was short distance racing, which was frequent for many years. He didn’t worry about having fancy new equipment, preferring to train and race in old shoes and often decades-old singlets. I’m certain he would have had a shoe contract had he so desired. He never stretched before or after a workout and did not even carry water during his training sessions. Also, he didn’t overly concern himself with his diet, a favourite meal being fish and chips with tea.

People who have run with me hear me talk about everyone being an experiment of one. Ed Whitlock was the epitome of that. He seemed to do almost everything differently from generally accepted norms and yet he was the best runner over the age of 60 the world has ever seen.

Sometimes there were specific reasons for what he did. He didn’t do speed work for fear of aggravating an Achilles tendon that had been badly injured when he was young. He had to protect his knees from some arthritis. Sometimes his methods were simply what had become habit. Also, obviously, the way he did things worked for him for decades in extraordinary ways. During an interview with Canadian Running magazine, Ed responded with the following when he was asked if he had any advice for other older runners, ”I’m not sure if what I am doing is even healthy for me.”

His feats astonished even elite runners from around the world. Paul Gains, a former runner who now works for the Canada Running Series, which includes the Toronto Marathon, tells a good story. After the marathon of 2011 he was sitting in the special postrace room with the elite athletes. Paul pointed out Ed, who was 80 at the time, to a group of them and said that Whitlock had run a 3:15 marathon. The African elites looked at Gains and just shrugged. Why should they be impressed?

When did he run that marathon, 50 years ago? Paul told them no, it was today. They suddenly all got very excited and started talking back and forth. One athlete, who had been lying on a cot resting, got right up to take a look at the incredible Ed Whitlock.

For me it was always a treat when I got to see him run. He had such grace, lightness and wonderful form. When he was running he seemed to float over the ground.

In addition to being remembered for his astounding running feats, Ed is being fondly remembered for who he was as a man. He was extremely competitive, but he was always humble. He was uncomfortable with so many people saying he was their inspiration. He preferred to think of himself as just a guy who loved to race. There was often a crowd wishing to speak with him after an event and he would always make time for them.

Ed acknowledged the accomplishments of others and respected their efforts. I remember the time I happened to win the Toronto Ultra 50k. Ed was there watching with an ultrarunning friend of mine and they stayed for much of the event. I was honoured and excited that Ed Whitlock was standing there on the sidelines, supporting me and the other competitors.

He liked to say that what motivated him to train so diligently, and to race so hard, was that he didn’t want to embarrass himself. Imagine that!

Well, Ed Whitlock most certainly never embarrassed himself. He was in so many ways the most remarkable runner I have ever seen. Fittingly, his remains will rest at his training grounds, Milton’s Evergreen Cemetery, forever.

BRENT’S

POETRYPOST “A THOUSAND LIGHTS”

By Brent “B-Flix” Flicks

“A THOUSAND LIGHTS” In times of struggle, we’re reminded of our unity In times of darkness, we’re reminded that a thousand lights are better than a single flicker If MY struggle, becomes OUR struggle, then we realize that although our lives are different, our fight is the same The finish line that I’m chasing, is the same one that they have in sight The revolution that they speak of, is the same revolution that I thought I was alone in caring about One individual cannot do it solo, but one individual CAN inspire the uprising of a generation, of humanity If one person is brave enough to raise their voice, it empowers others to believe in what they are feeling deep down inside, it allows them to have a voice as well Isn’t that all we really want in life, to feel like our voice is being heard?

To feel like our views, values, and beliefs are being recognized and considered?

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LET’S GET GARDENING! If you just can’t wait until Victoria Day weekend to plant your flowerbeds and planters, then why not try an early planting of cold weather annuals until the warm weather arrives?

Cold weather annuals are plants, which live only one growing season but have the ability to perform well, and some even thrive, in cold temperatures. In fact, cold weather annuals can be used at either the beginning or end of the growing season. An example of such an annual is the pansy. It is strong, sturdy and full of bloom in the spring, floppy and nonblooming in the heat of the summer and then, if trimmed of excess growth, strong and lush in the autumn when the cool weather blows in again. Other annuals that do well in cool weather include argyranthemum, alyssum, gazanias, osteopermum, verbena, dianthus, petunias, ivy, bacopa, diascia, and dusty miller.

Early Perennials can be planted in April, although in the cool ground they may not thrive until the soil is warm later in May. This will also depend on where you live and the sun exposure of the flowerbed. Some early perennials include: heuchera (coral bells), primroses, columbine, saxifrage, bleeding hearts, iberis, campanula, brunnera, hellebores, ground phlox, dianthus, forsythia and dwarf iris. Spring flowering bulbs such as tulips, daffodils and the like also fall into this category.

Cold weather annuals and early perennials can be used in combination in your first container arrangements of the season. Lovely groupings can be made with curly willow branches as the height in the centre of a container, hellebores, osteospermum, colourful coral bells and fuzzy dusty miller as the filler plants with alyssum, ivy and pansies spilling over the edges of the pot. Or consider a simple, petite combo of pansies and ivy with pussy willow branches piercing the middle of the arrangement.

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tried and true.

my name is

Willow

This month we want to commend a young lady from Port Dover named Willow who decided to make a difference and help others less fortunate.

Our good friends at Canadian Tire in Simcoe got in touch with the Hub and gave us a little insight into what Willow was up to. We decided to put Willow’s letter in the magazine. We hope you enjoy it.

To Willow, congratulations on a job well done and for taking the time to help others in our community.

Thanks to Canadian Tire Simcoe and their staff who got involved and helped Willow!

My name is Willow Wyatt-Mar tin. I’m nin e years old I live in Port Dover, O ntario. I’m doing a pe rso nal projec t that is about making care packages and gi vin g them to the people who are homeless in my area . I’ll be using the money I have fro m birthdays and Ch ristmases and other gift money. M y goal is to make at lea st thirt y care packages. But the m oney I have saved up is not enough to do that.

I have included a lis t of items that me an d my dad have researched and are good to put in thes e kin ds of care packages. I’m askin g if you will contrib ut e to my cause by donating items from this list.

When the care pack ages are ready, my family and I will drop them of f at th e Salvation Army. M y da d says they will be the best at getti ng the packages to the people who need them.

It’s very cold outside I would like to have a packages made in three week s before the end of wi nt er . There are a lot of people in our area that are homele ss .

W e don’t see them on the streets, but they are still ho meless. Can you please help me help them? They could re ally use a lot of help from a lot of pe ople.

PS. I was hoping yo u would also donate backpack so we can put all these items in the backpa cks.

Sincerely Willow

(Photo Left to Right: Willow Wyatt-Martin, Jade Davies, Allison Whyte)

144 Queensway East Simcoe • 519-426-3010 • DemeyereChrysler.com

NEWS HOUNDS. APRIL NEWS ’Tis the season, is a common statement used during the colder months and can refer to snowfall, the extra cold temperatures and/or the amount of cold and flu bugs circulating around, which rings true for this year.

Unfortunately, over the last few months, Norview Lodge has not been immune to these bugs, which makes programming options challenging especially, due to the fact your participants are under the weather. We have persevered, though and challenges foster creativity with many new innovative programs being created.

In an attempt to take ourselves away from the colder elements outside, various travel programs have been initiated and positively received. The educational value of learning about other countries as well as, the expert feedback of the residents who have lived in these regions has produced insightful discussion groups. Our satellite library has also, contributed to these programs by providing many wonderful reading/picture resources, which adds to the experience of the program.

Programs initiated on a daily basis are developed and facilitated in such a fashion as to meet a variety of needs. Program size can vary depending on the focus of the program, but nationally celebrated events are always a big hit. A recent celebration that produced many programs home-wide was St. Patrick’s Day. There was musical entertainment for some, Irish trivia, discussion groups and of course, green beverages for all who dared to partake.

A program that has seen great success and positive feedback is B&P’s Fine Dining program. Becky and Pam are two members of the Activation Department, at Norview who developed and run this dining experience.

The date and menu are pre-determined by Becky and Pam who take into consideration the seasonal availability of fresh foods and also, nationally recognized holidays such as, Valentine’s Day, Thanksgiving, etc. Posters are hung throughout the home providing all the necessary information for family members to make reservations

for themselves and their loved ones, at Norview.

The Great Room located, as you walk through the front doors of Norview is transformed into a beautiful fine dining restaurant complete with tailored tables with themed centrepieces, designated table seating and waiter/waitress staff and a hostess.

The last program or rather event that will be discussed is Norview’s Easter Bazaar that is being held on Friday, April 7 from 10 a.m. to 2 p.m. For many years, Norview Lodge has been host to both an Easter and Christmas Bazaar. Both bazaars have a variety of vendors and artisans who sell their high-quality products.

The Activation staff also provides a delicious soup luncheon which consists of a bowl of soup, a bun, and a dessert for the total price of $5 and is held from 11 a.m. to 1 p.m.

It is always a pleasure for the Norview News Hounds to continue to highlight both the programs and events occurring at Norview Lodge. We can’t wait to inform you of some exciting, upcoming events that will be taking place. A little hint, June is Seniors’ Month and it is always filled with fun indoor and outdoor events.

We are really looking forward to celebrating Canada’s 150 years!

OPEN WEEKENDS Starting April 28!!

CIDER KEG

THE

THE NORVIEW

FARM L OCA L

MARKET 519 428-0882

CIDERKEG.com

1231 Hwy 24 S. at Vittoria

EATING H E A LT H Y Courtesy of www.heartandstroke.ca

MICHAEL MARINI, B.Sc. Phm. Pharmacist Eating a healthy, balanced diet is one of the most important things you can do to protect your health. In fact, up to 80 per cent of premature heart disease and stroke can be prevented through your life choices and habits, such as eating a healthy diet and being physically active.

A healthy diet can help lower your risk of heart disease and stroke by:

- improving your cholesterol levels

- reducing your blood pressure

- helping you manage your body weight

- controlling your blood sugar.

bread. Some minimally processed foods are okay. These are foods that are slightly changed in some way but contain few industrially made additives. Minimally processed foods keep almost all of their essential nutrients. Some examples are bagged salad, frozen vegetables and fruit, eggs, milk, cheese, flour, brown rice, oil and dried herbs. We are not referring to these minimally processed foods when we are advising you not to eat processed foods.

5. WATCH OUT FOR SUGAR-SWEETENED BEVERAGES. Sugar-sweetened beverages are a large contributor to weight gain. It is easy to drink empty calories without realizing. Drink safe drinking water WHAT DOES A HEALTHY, BALANCED DIET LOOK LIKE? when you are thirsty, or choose unsweetened milk, coffee or tea. SugarA healthy diet is made up mostly of whole or natural foods. We use the sweetened beverages, including energy drinks, fruit drinks, soft drinks words whole and natural to refer to foods that have not been highly and flavoured coffees include tons of added sugar. These drinks often processed. offer no nutrition and have a negative impact on your health. 100% fruit juice is considered a sugar-sweetened beverage and has almost as much A HEALTHY DIET INCLUDES: added sugar as a soft drink. Reach for the whole fruit and drink water 1. EATING LOTS OF VEGETABLES AND FRUIT instead. Where fresh drinking water is not readily available, stay hydrated This is one of the most important diet habits. Vegetables and fruit are with coffee, tea, unsweetened low-fat milk, and previously boiled water. packed with nutrients (antioxidants, vitamins, minerals, and fibre) and help you maintain a healthy weight by keeping you full longer. Aim for TOP 5 TIPS FROM THE EXPERTS 7-10 servings of vegetables and fruit every day.

1. Prepare most of your meals at home using whole or minimally processed foods. Choose from a variety of different proteins to keep 2. CHOOSING WHOLE GRAIN FOODS MORE OFTEN things interesting. Using catchy names for each day can help you plan.

Whole grain foods include whole grain bread and crackers, brown or Try “Meatless Monday.” wild rice, quinoa, oatmeal and hulled barley. They are prepared using the entire grain. Whole grain foods have fibre, protein and B vitamins to help 2. Make an eating plan each week – this is the key to fast, easy meal you stay healthy and full longer. Choose whole grain options instead of preparation. processed or refined grains like white bread and pasta.

3. Choose recipes with plenty of vegetables and fruit. Your goal is to fill 3. EATING A VARIETY OF FOODS THAT PROVIDE PROTEIN half your plate with vegetables and fruit at every meal. Choose brightly Foods with protein include fish, beans and lentils, tofu, dairy products coloured fruits and vegetables each day, especially orange and dark and lean meat. Protein helps build and maintain bones, muscles, and green vegetables. Frozen or canned unsweetened fruits and vegetables skin. Eat protein every day. Try to eat at least two servings of fish each are a perfect alternative to fresh produce. week, and find recipes with beans, lentils, and tofu for variety in your diet. Dairy products are a great source of protein. Choose lower fat, 4. Avoid sugary drinks and drink safe drinking water more often. Low fat, unflavoured options. unsweetened milk is also a good way to stay hydrated. Keep a reusable water bottle in your purse or car so you can fill up wherever you are 4. AVOID HIGHLY PROCESSED FOODS going.

Highly processed foods are foods that are changed from their original food source and have many added ingredients. During processing, often 5. Eat smaller meals more often. Eat at least three meals a day with important nutrients such as vitamins, minerals, and fibre are removed snacks in between. When you wait too long to eat you are more likely to while salt and sugar are added. Examples of processed food include make unhealthy food choices. Keep easy-to-eat snacks (like this) in your hot dogs, chips, cookies, frozen pizzas, deli meats, white rice and white purse or bag for emergencies.

Brought to you by the:

MICHAEL MARINI, B.Sc. Phm. Pharmacist 328 Main Street, Port Dover 519-583-3784 1-888-233-8111

Dover Apothecary “A Different Kind of Drugstore”

MEDS CHECK SERVICE AVAILABLE Call to book your Free Consultation today!

Refill your prescriptions online at

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gallery23

Michael Barber and Sierra Barber

SHOW RUNS MARCH 30 TO MAY 7

23 Market St W, Port Dover 519.718.1519 Web: www.gallery23.ca

519-900-3101 www.investorsgroup.com

519-429-2567

THE

REEL DEAL LARRY MELLORS with

downsizing for PANFISH

What is a panfish? It got it’s meaning by referring to any edible fish, freshwater or saltwater, that would fit into a pan for cooking, but still be of legal size. Freshwater species that we would commonly call panfish would include yellow perch, sunfish, crappie, rock bass, and bluegill.

I think from the description above, that a quick reference would be fish that are quite small in size. If so, then why do many anglers target these fish with fishing tackle and gear that are meant for large animals? In most instances, finesse tactics are employed to be a successful panfish angler.

If so, then wouldn’t smaller rods, reels, line, bait and artificial lures be the norm. So why do some anglers target them with rods that are seven feet or longer with lines of 10 pound or greater breaking strength? Not only are you reducing your chances of success, but if you do hook up, there is no thrill in the capture. The fish are simply too small to bend the rod.

We are entering primetime panfish season so gear up now. There are sales ongoing at retail stores currently that will provide very affordable fishing outfits, gear and tackle.

Let’s begin our search by reviewing what is required in rods and reels. Generally speaking you would be looking for rods that have an extra-light to light rod action. This will allow smaller fish to put a bend in the rod and to excite you as the angler during the fight. Lighter lines can be used – the rod will allow a lot of forgiveness in the light action. Even if you were to hook a larger fish of another species the limber action will allow some tolerance while doing battle. I have landed many salmon over 30 pounds on two pound monofilament tippet. That is because of the give provided in the flexible rod.

Rod length is very debatable. It really does come down to personal preference and can be different if presenting your bait choice from a boat or the bank of the water system you are fishing. A good choice would be between 6 and 7 feet.

The reel size will be based on several factors. Certainly one of the main choices is balance of the rod and reel outfit. A test for balance is placing one finger either on the forward end of the rod handle or right in front of the handle on the rod blank and the rod should sit horizontal to the ground. Again keep it small as you will not need huge line capacity in line size, diameter, line break strength, and total yards (metres) held by the reel spool. I prefer 4 to 6 pound monofilament line.

Panfish can be very finicky feeders therefore present the bait or lure as natural as possible. There is no need for excess terminal tackle – snap swivel, wire leader etc... If using natural bait, keep the hook size as small as necessary. Remember panfish generally have small mouths. Tie the hook directly to the line. Use only as much added weight to present the bait in the depth of the water column you know the fish are sitting at. Bait suspended under a small float is an excellent way to present natural bait or bait that mimics their natural food. This will keep the bait suspended above bottom, especially in weedy conditions, and at the level the fish are sitting at. Remember to suspend the bait slightly above their determined depth. Fish look up not down for their food source.

Without a doubt the number one live bait to use is minnows. Worms and grubs are extremely effective as well. Berkley produces many soft-bodied artificial types of bait that imitate the natural very well. Small grub tail plastics and tube jigs are exceedingly successful. In most instances do not over work these baits. Subtle action along the bottom or suspended under a float is very productive. serving Lake erie Boaters Artificial hard body baits, spoons, in-line spinners and for over 60 years spinnerbaits account for a lot of fish –especially large panfish.

Again size matters - keep the baits appropriate to the size of the fish you are after.

Temperature and availability of food is key to locating springtime panfish. Shallow, dark-bottomed bays warm first and quickly once the ice is gone. Start your search in these areas and then move into deeper water.

Panfish is a great family time. Usually the fish are hungry enough to provide some continuous action for everyone. So downsize your tackle and enjoy springtime pan fishing.

Larry can be reached at focusonfishing@rogers.com

519-426-0653

487 Q ueensway st w. s imcoe

www.proctormarine.com

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