CindyPichette.comFREE MAGAZINE JULY 2016 Volume 4 Issue 7

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.

Norfolk Hub, The Magazine23 Market Street, Unit #9, Box 1501 Port Dover ON N0A 1N0

Phone: (519) 429-2567Publishers: Dave & Monica Scott

editor@norfolkhub.ca www.norfolkhub.ca

Have you seen those folks that walk really fast around town? Boy, what a bizarre thing to do. I mean, who do they think they are, going out into

the community, walking and getting in shape; building a strong heart; getting a workout; making friends; building confidence; and setting a great example for others? How dare they! What is this thing they call power walking that appears to be growing along with the running community? Who are these people and who is their leader?

I needed to get to the bottom of this, so I decided to track down the leader of this renegade group to see what her mad plan was. I figured this group could be found at that

POWER Walkers!TO

THE

hard-core hangout on Chapman Street - that’s right - where bikers and runners meet, with their bright clothing and shiny shoes. Where they meet and drink (Are you ready for this?) water or healthy beverages… oh my!

I took my chances and walked into North Shore Athletics and got right to the point, telling owner Scot Brockbank that I needed to meet with their power walking leader. He looked at me sternly, then smiled and said, “Oh, Cathy Hughes!”

He put me in touch with Cathy and we agreed to meet at the Urban Parisian on a Saturday morning after her group’s walk. I decided to make sure it was an open setting, just in case those power walkers didn’t like me and you know, wanted to take me for a walk…

Cathy greeted me on the patio. She was enjoying her water and had just finished her group walk. She was smiling from ear to ear. You could tell immediately that Cathy was passionate about both her power walking and her group.

It turns out that Cathy moved to Port Dover back in 2010. Before that she lived in Brampton. In 1997 she suffered an injury while running and walking became part of her slow recovery. It was at this point that she was introduced to power walking. She found she was very good at it, so she attended a power walking clinic, learned the proper technique and training which she then perfected over the next ten years. When she arrived in Dover she became involved with North Shore Athletics

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Photo, from left: Lisa Young, Jodi Shorrock, Charlie Upshall, Charlene Walsh, and Cathy Hughes.

and after a couple of years started up the power walking group. She thinks back and remembers a neighbour laughing and asking what she was doing. Well, that neighbour soon joined in and hasn’t looked back.

The group of twelve meets three times a week for a little over an hour each time. Tuesday nights they work on technique, Thursday is hill work and Saturday mornings are long power walks. They eventually build up to 12 km power walks on Saturday! Cathy focuses on proper heart rate for the group, along with stretching and weight loss.

There is however, another component, which is likely the most powerful - the building of friendships. They encourage and help one another, have fun and pick each other up mentally on those tough walks. They share a common bond of being proud power walkers.

Cathy tells me anyone can join and a new clinic will be starting in September. Call North Shore Athletics and Scot can put you in touch with Cathy who will answer any questions you may have. She says, “Anyone can do power walking, just have faith within yourself, give it a try!”

Now you know. Hopefully we can put to rest all the misconceptions about power walking. Perhaps we have even broadened a few minds. So get up, get out and participate! It will be the best thing you can do for your mind and body!

As a runner myself I have a strong admiration for this group. They have dedication, camaraderie and drive. They smile as they head out the door in the morning, while others sit on the couch. They are making themselves and their community healthier and stronger. To the power walkers, thank you for leading and taking that first step.

If you want to join or would like more information on the program, stop by North Shore Athletics and chat with Scot or call (519) 583-3100.

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CANADIAN TIRE

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Coach: Someone whose job is to teach people to improve at a sport, skill, or school subject - Cambridge Dictionary.

A pretty simple term, but put into context a great coach is so much more. That is the topic of our conversation today and I have one coach in mind!

For years now, I have had the opportunity to cover the Simcoe Seals Special Olympics Swim Team and observe their coach, Shirley Shaw. She is a dynamo for the team; her passion, drive and commitment are outstanding. She understands the athletes, their strengths and weaknesses, along with their highs and lows!

Sure, Shirley and her staff teach swimming strokes, but that is not their only goal. They are also there to help each athlete be the best person they can be. She integrates respect and teamwork along with personal goals.

Shirley became involved sixteen years ago when her daughter signed up for swimming with the Simcoe Seals Swim Team. Well, one thing led to another and soon Shirley was coaching the team and taking courses to be the best coach she could be!

Since taking over the team, Shirley has kept her message of hard work, respect and fun consistent. She has helped swimmers achieve their goals of reaching provincial, national and world championships.

Shirley told me a story about a recent meet in Montreal where one of the team members had not medalled in an event. One of the boys on the team who already won four gold, told the other swimmer she could have one of his. Wow! Shirley just loved hearing that; it made her so proud! Later in the meet that girl earned her own medal.

Shirley downplays her role, saying it is all of the marvellous volunteers and the other fantastic coaches. Sure it takes a team of people to support a team of athletes, but Shirley is the glue that binds them together. She does it all, from organizing fundraisers and meets, to coaching and tending to the many needs of the athletes. The Seals are part of her and she is part of them. That folks, is how you coach!

Oh, I need to mention one important aspect to this story. This October, the governing body of Special Olympics for Ontario will be honouring Shirley as Female Coach of the Year!

Congratulations Shirley!

Coach TEACHER

DAVE SCOTT

Shirley Shaw, coach of the Simcoe Seals Special Olympics Swim Team

Front Cover: The Evergreen Hill Farm wagon is being driven by Samantha Sowden and pulled by the beautiful Belgian Draft horses, Stirling and Ray. Six generations of the Sowden family have farmed in Norfolk County since 1865. They haven’t missed the Port Dover Canada Day Parade in over 25 years!

Please sign up for our newsletter to receive information on upcoming series and events. A limited number of spots are available. Please contact us for more information.

Upcoming October 2016 Course Series WOMEN’S BASIC BICYCLE MAINTENANCE COURSE

North Shore Athletics361 Main Street at Chapman, Port Dover519.583.3100 www.northshore.rocks

Classes are taught at

Our Basic Bicycle Maintenance Course is a four-class series designed for beginners & those wanting an in-depth review of the basics.

At first when I heard that Muhammad Ali had passed, I didn’t think of Ali the fighter, I thought of Ali the poet. His many quotes like, “Float like a butterfly, sting like a bee,” just kept going around in my head.

Ali was a man like no other. He was brash, quick witted and he stood out! He made his statements loud, may it be in the ring or out of the ring with his religious or political views. He really was the start of a new generation with

ALI & HOWE the men are gone, but the

LEGENDS LIVE ONLast month, two men

who were loved worldwide left this

earth for hopefully something better.

a vision that shook the establishment! He made folks think, he awakened the world to hope! A lot of people didn’t like it, but Ali was his own man, of which we may never see the likes of again.

At the other end of the spectrum stood Mr. Hockey, Gordie Howe, quiet, easy going, polite, following the rules, ah shucks - a Canadian, a hockey legend! Mr. Howe never wanted the spotlight and always tried to deflect this success to his teammates.

So, two very different men with different approaches to life, but you know these two icons may have had more in common than we realized. Howe didn’t care if you were Canadian, American or European, he only saw hockey players; much like Ali, he didn’t see skin colour, he saw people.

Another thing they both had was that smile and twinkle in their eye. They understood the importance of helping others, of signing that autograph, of making someone else’s day great!

They were the ultimate competitors. They would stop at nothing to win. These men would go toe to toe with whoever challenged them. Many times both were bloodied but not beaten.

We were their audience, bystanders to greatness. They were bigger after their careers ended; they were icons. Any kid today knows those two names. Ali and Howe, the men are gone, but the legends will grow. I hope we have all learned a little something about ourselves in watching these two men. A kid from Saskatoon and a kid from Louisville, each made all our lives a little richer!

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~ By FIONA JAMES

Container gardens are a large part of gardening in Norfolk County.Whether a small hanging basket or a collection of pots at your front entrance or a myriad of patio planters, containers provide an

opportunity to design creative combinations without the backbreaking labour of redoing beds and borders every year. The contained garden, however, is dependent upon us for its basic needs, water and food.

When to water? Some people can look at a container and can see that the leaves have a slightly grey or blue cast or that there is a loss of substance to the way they are held on the stems. Others will look at the soil surface to check the colour. Potting mix is a medium to light brown when dry but a dark brown when wet. Some will stick a finger into the mix to feel if there is moisture under the surface. The simple method to determine whether a container needs water is to lift it to feel if it has weight for its size.

Water may only be necessary every three to four days when the pots are young but as the season progresses roots fill the pots so there are fewer spaces in the soil for water. In addition, as the plants are larger, demand rises to the point where watering daily may be necessary.

Direct the water to the soil and roots avoiding watering the foliage for two reasons. It is too easy for the water to run off the leaves and never reach the potting mix where it is needed by the roots. Wetting the leaves can create a moist, humid environment that promotes fungal disease and insects. Provide water until the soil is saturated throughout. The pot should feel heavy and water should be dripping from the drainage holes. If water runs through after a short time and before the weight increases, it is likely that the soil is too dry and is actually repelling water!

If the pot has dried to this point, where the soil has pulled away from the sides, it is necessary to immerse the whole pot in a bucket of water until the soil volume has again expanded to fill the pot. If this is not practical, add water to the pot until it just runs off. Wait 30 to 60 minutes and add more water. Wait another 30 to 60 minutes and do it again. This should be enough so that normal watering can be resumed.

Fertilizer is essential for having the best possible containers of plants. Mixing slow release fertilizer into the potting mix before planting is a good idea and is part of the planting process in some greenhouses. This provides a base level of nutrition for the plants, but as the container fills in and tumbles over, demand for nutrients increases. So when the container needs to be watered daily, adding a water-soluble fertilizer to the water every two weeks will help keep your container full and blooming. For very heavy feeders like petunias, this could be increased to every third watering.

Some people make their hanging basket purchases based on whether it will need deadheading or not yet others find the process to be therapeutic and an excuse to spend time in the garden. The reason to “deadhead” is to trick the plant into blooming more. Removing the whole bloom and not just the petals will force the plant into creating more flowers and therefore, seeds, to reproduce. Fortunately, many new varieties of flowers are self-cleaning so the old ones dry up and blow away, or are continuous bloomers. Begonias, Wave petunias and Supertunias do not need to be deadheaded in order to re-bloom. That does not mean that they don’t get shaggy after a few months!

Hanging baskets can begin to look rather stretched even though they have been fed and watered properly. It is always okay to cut off unruly strands from a basket. Sometimes all they need is a couple of stragglers to be removed in order to look fabulous again. For others, a “haircut” could make a big difference in appearance. Take a sharp pair of scissors and trim an inch or two off the entire basket, much the same as getting your hair cut. This process will encourage branching, filling it in. At the same time look through the container to see if the weight of the plants have unrooted them. Gently press the roots back into the soil and, perhaps, add a handful of fresh potting mix to cover them. Add some fertilizer and water when you are finished. There will be a small reduction in the number of flowers at the onset but you will be rewarded in a couple of weeks with a much fresher looking basket.

Caring for CONTAINERS

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~ By CHARLIE UPSHALL

A SIZZLER AT Sulphur Springs

Long RUNIN

TH

E

The Sulphur Springs 100 mile Trail Run takes place in and around the beautiful Dundas Valley Conservation Area near Ancaster, at the end of

May. Competitors have to complete eight circuits of a 20k loop consisting of about 97% trails and 3% pavement. The loop is all runnable, with the time limit being 30 hours. The elevation gain is 4640 metres over the total distance. There are no monster hills but the course is constantly undulating, mostly under forest cover. Thus, you can well imagine that a successful completion of the event is a challenging and significant accomplishment.

Now imagine running in this event when the temperature rises above 30 degrees Celsius and the air in the forest is heavy and totally still. Only 50 per cent of the entrants were able to finish this year.

In addition, try to imagine what it was like to not simply have the goal of getting to 100 miles, but having the goal of racing the entire way.

Local ultrarunner Don Bonnett doesn’t have to imagine any of that. He did it, finishing in second place overall, and as the top Canadian, in a time of 19 hours 32 minutes. This is an extremely impressive performance. I sat down with Don to learn the details. I asked him a series of questions, reiterated here along with a summary of his responses.HOW DID YOU PREPARE FOR THE RACE?

Don stated that basically he prepared by doing a lot of running, including taking part in the North Shore Runners 90 Day Challenge, with specific preparation for serious efforts at the Around The Bay 30k and the Boston Marathon (run in 3 hours 11 minutes), as well as pacing Kerrie Adams to a 3 hour 32 minute finish in the Mississauga Marathon two weeks after Boston. These successful runs boosted his confidence going

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into Sulphur Springs.Throughout his long build-up, beginning last autumn, Don sometimes

ran twice a day, did some back-to-back long runs (up to 30k/40k) and had a longest training run of 65k. Generally, he did a long run of at least 40k every weekend throughout the winter and spring. He also did a lot of walking workouts.

He purposely over-dressed during training and ran hard throughout the warm conditions of Boston in order to better prepare himself for the potential heat on race day.

As well, he received assistance from Tom Sartor, over a period of several months, for the treatment of a strained foot tendon.WHAT DO FEEL YOU COULD HAVE DONE BETTER TO PREPARE?

He told me that he did more long runs this year than he did last year to get ready, but not enough really long runs to help hone his nutrition program. He also felt that more core work was required.PREVIOUSLY, YOU HAVE HAD NUTRITION CONCERNS IN LONG EVENTS. WHAT ARE YOU STILL TRYING TO GET RIGHT?

There is a perceived need to have more complete liquid nutrition. Don said that he was only able to take solid food comfortably for three loops (60k) and that he had to eat his solids in small bits.WHAT STRATEGY DID YOU HAVE FOR THE RACE ITSELF?

Mainly, Don wanted to make sure he was running easily and comfortably without over-extending himself. The goal was to make “the most forward progress with the least amount of energy.” He did some walking and sometimes ran backwards, particularly when ascending hills, to loosen up and balance his leg muscles.

There were time goals going into the event but he decided (wisely!) to hold back due to the heat and his foot injury. As permitted by the rules, Don had runners to pace him for the final two laps. On loop seven the pacer was Kerrie Adams and number eight was split between Derek Flint and Val Rainey. All three of them are quick, experienced athletes.HOW WAS YOUR CREW INSTRUMENTAL IN HELPING YOU GET THROUGH THE RACE?

Don stated, “The crew is everything. I’m just a team member. You can’t over-emphasize the importance of a crew.” Don’s very capable wife Pam headed up the team, which consisted of some fellow North Shore Runner friends. Pam has developed a detailed knowledge of what food is likely going to work. During races, she and Don communicate by phone (although during this event Don’s phone was broken when he fell going down a tricky hill). For the first few loops when he had the phone he let her know his status and what he was likely to want at the end of the loop. For the latter part of the race, Pam just kept everything available so that nutrition could be handled quickly during the stop-over every 20k. Pacers Kerrie and Val also made food suggestions for Don, based on their knowledge and backgrounds.WHAT STRATEGIES DID YOU UTILIZE TO DEAL WITH THE HEAT?

Don walked from time to time, particularly on the major hills. He estimated that he lay down in the creek close to a dozen times, even though he knew that would be sacrificing his feet to some extent. At the end of each loop throughout the day, he cooled down with ice-cold towels and with a fresh ice bandanna. This systematic routine was noted by one of the race volunteers who commented to him, “You do the same thing every time.” Fresh socks and shoes were welcomed at the sixth loop.

HOW DID YOU FEEL DURING THE RUN?

“My legs always felt strong. I was constantly concerned about the heat but thought I was doing the right things.” Don also stated that he did lots of talking with fellow runners during the first few laps in order to make the time pass quickly. He did worry about food staying down, eventually favouring cranberries, other small bits and some gels.

He focussed simply on finishing, not on what place he was in, until Pam informed him at the beginning of circuit six, using the information to help motivate him.

Oddly, during the final lap, Don had a new concern as he felt his eyes were going blurry. However, Derek informed him that he, too, had the same sensation. They decided it was some weather-related type of haze and just carried on.HOW DID YOU FEEL WHEN IT WAS OVER?

Don said he was simply tired. He knew he had to eat and figured all he could handle was soup. He took his time and was able to digest it satisfactorily.

WHAT ARE YOUR GOALS GOING FORWARD?

He mentioned three goals. The primary one is to gain entry, through the required lottery system, into the iconic Western States, the original and most prestigious 100 mile trail race in the United States. Other goals are to work on his nutrition and his core strength.WHAT ADVICE DO YOU HAVE FOR ANYONE THINKING ABOUT TRYING AN ULTRA RACE?

Don’s advice, with which I absolutely agree, is as follows:1. If you would like to participate in a less competitive environment,

try an ultra because everyone there, including all the runners, wants you to do well.

2. Practice lots of walking.3. Don said, “It only hurt so much and then it didn’t get any worse.”4. Your body is capable of way more than you ever give it credit for.All of Don’s fellow runners and friends are proud of him for his

Sulphur Springs achievement and hope to hear of his acceptance into Western States in the future.

Don Bonnett,local ultrarunner

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~ By PAT GRANT

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NOW FOR A CANADA QUIZ - Match the national park with the province it is located in.

How did you do? 1d; 2a; 3b; 4e; 5c; 6b.Banff is the oldest national park, established 1885.

1) Terra Nova2) Forillon3) Elk Island4) Cape Breton Highlands5) Georgian Bay Islands6) Banff

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Reports about seniors being victims of frauds and scams are increasing. A fraud is a person who is not who they claim to be. A scam is a swindle - cheating

someone out of his or her money, possessions. These words are certainly not used everyday in a conversation but today's seniors need to be aware of them. Many of these victims are women who live alone and when a friendly voice is on the telephone, they welcome the visit and often give out the information that the friendly voice asks for.

These visits are also being made online and door-to-door and this is so important to note. Legitimate businesses and banks do not request personal information this way. Such information should only be given out when you, yourself, have contacted the bank or business.

It is impossible to tell all the convincing stories or tales that are used in these frauds and scams, but, they are all believable and could be real. No ‘real request’ by someone the senior does not know should ever be made. To learn more about this very sensitive topic call 1-800-622-6232 and get a pamphlet on FRAUDS AND SCAMS. It is available from government ministries for Seniors Forum.

When preparing to write this article our phone rang, a person was asking for our credit card number to make sure that a purchase had been made. Seniors really need to be careful!!!

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Men should “take to heart” the health of their heart! The following are matters of the heart that have distinctly male significance.

HEART ATTACK SYMPTOMS – IT’S DIFFERENT FOR MENMen experience different heart attack symptoms than

women. As well, men are more likely to have heart attacks than women, and have them earlier in life than women.

BROUGHT TO YOU BY DOVER APOTHECARY, A FAMILY HEALTH CARE PHARMACY (FHCP)

MEN’S HEALTH:Heartof

the Matters

It is important to know the signs of a heart attack so you can seek emergency medical help immediately.

Symptoms of a heart attack in men include:

• Chest pain that feels like “an elephant” is sitting on your chest, with a squeezing sensation that may come and go or remain constant and intense

• Upper body pain or discomfort, including arms, left shoulder, back, neck, jaw, or stomach

• Rapid or irregular heartbeat• Stomach discomfort that feels

like indigestion• Shortness of breath, which may

leave you feeling like you can’t get enough air, even when you’re resting

• Dizziness or feeling like you’re going to pass out

• Breaking out in a cold sweat

HEART DISEASEA heart health issue with great

impact for men is cardiovascular disease or heart disease. This is the second largest cause of death in men after cancer. Heart disease happens when your heart and/or blood vessels are not healthy. It can cause strokes, heart attacks or an abnormal heartbeat.

Several factors can put you at a higher risk of heart disease:

• Being overweight• Diabetes• High blood pressure• High cholesterol• SmokingHeart disease affects a large

number of Canadian men, but it’s good to know that you can cut down on your risk by getting healthy.

YOUR PHARMACIST – YOUR HEART HEALTH PARTNER

Your pharmacist is your heart health partner! Pharmacists are trained to help you manage your heart disease, high blood pressure, high cholesterol and other heart-related conditions such as diabetes and smoking.

Your pharmacist can check whether medications interact, offer recommendations for managing side effects and help you get the most benefit from your medications.

Private, confidential pharmacist consultations are covered by most provincial health plans.

Book an appointment with your pharmacist today!

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We are truly lovers of the outdoors, and more than just all things fishing. With so much information out there it’s hard for us to narrow down what to write about each month. Conservation,

fishing, camping, hiking, yard work - are all things we are passionate about. This month we decided to highlight some tidbits of interesting articles that have made the news in the past few months.

Some TIDBITS of INFORMATION

A private member’s bill, by Conservative MPP Robert Bailey, of Sarnia-Lambton, has received second reading as of late June, allowing shoot-to-kill of double-breasted cormorants in Ontario. If you spend time outdoors around water you have witnessed the explosion of double-breasted cormorants in Ontario over the past thirty years. If you have assisted in any stocking of fish along the Great Lake’s shorelines you will have definitely seen large numbers of these birds eating the fish during stocking or the days immediately following the fish’s release. It is estimated cormorants consume on average a minimum of one pound of fish per day. A lot of anglers are convinced that double-breasted cormorants consume trout and salmon species. Their diet actually consists of many other fish species – perch, walleye, smallmouth bass, bluegills and sunfish. Double-breasted cormorants are very destructive towards the environment as they live in large colonies and their foul-smelling excrement can destroy the vegetation within these areas. Back in 2011 there was a private members bill to remove the protection of double-breasted cormorants. It was never passed. Only time will tell if this current bill will be approved. Currently the double-breasted cormorant is protected by the Migratory Bird Treaty between Canada and the United States as established in 1916 and by the Migratory Bird Convention Act in Canada. It is interesting to note that prior to the legislation passed in 1916, cormorants were considered pests.

Did you know that holding a fish out of the water before the legal fishing season is considered an offence and you can be lawfully charged? It is true. You are in actuality in possession of that fish once you have removed it from the water. So how do you get caught? Posting on social media. There is a date stamp encrypted on those photos so Conservation Officers (in Ontario and in many of the US states) can actually track you down. Know the fishing regulations and think twice before posting your bragging rights.

We have all witnessed introduced invasive alien species in Ontario. These include fish, animals and plants. Invasive species can be described as a harmful alien species whose introduction threatens the environment, the economy or society, including human health. Most everyone enjoys time spent outdoors enjoying the natural surroundings Ontario has to offer. We would like to draw your attention to some very harmful plant species that require your utmost attention while being outdoors. These plants have very serious implications if you are

in direct contact with them. Wild Parsnip contains sap that causes severe burns to the skin.

The sap contains chemicals that cause human skin to react to sunlight resulting in intense burns, rashes or blisters. We have seen skin that has been in contact with this plant and you do not want this to happen to you. It is very nasty! How to identify Wild Parsnip – grows up to 1.5 metres (4.5 feet) tall; yellowish-green flowers in umbrella-shaped clusters; and compound leaves are arranged in pairs with sharply toothed leaflets that are mitten shaped. There is one diamond shaped leaflet on the end.

Another plant to be cautious of is Giant Hogweed. Like Wild Parsnip, Giant Hogweed is a member of the carrot family. This plant grows to a huge height – up to 5.5 metres (17 feet). The white flowers form clusters almost 1 metre (3 feet) wide resembling Queen Anne’s-Lace. The sap from Giant Hogweed is clear and watery containing toxins that cause severe inflammation of the skin. Eye contact with the sap can also cause temporary blindness.

There are many other invasive plants to be cautious of when in the field. Be mindful when outdoors and wear long sleeved tops and long pants if possible to prevent skin contact. We work on many aquatic renewal projects in southwestern Ontario and have seen both of these plants on these sites.

There is a lot of misleading information in regards to single barbless hooks when fishing in Ontario waters. In the Province of Ontario single barbless hooks means a hook with up to 3 points. Each point must be barbless. If the hook point has a barb then simply take pliers and push down the barb. Be careful not to damage or break the point.

Be responsible, informed and enjoy our natural surroundings. There is so much to do. Have a safe and enjoyable summer. We are!

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