by Pat Whalley

Joys and woes of the Personal Computer ( PC)


This is definitely the age of the computer, I know of just one friend who does not own one, and she celebrated her one hundredth birthday this year.

The PC is as much a part of our daily life as a cup of coffee.  It has more or less replaced the morning newspaper, which is a shame, but the pc (and ODN) gives us all the up to date news we need.  What is more we can search the net without getting newsprint on our fingers!

The problem with the pc is the idiot that uses mine.  I manage to screw up the simplest thing without seeming to touch a single key.  Items I have been working on magically disappear without trace.  It is very annoying is to have a letter that I am writing suddenly send itself to the recipient, in mid sentence.  I am sure that many of my correspondents think I am nuts when they get half a letter.  Too bad, they think, she is starting to lose it.  I sometimes have to agree with them.

The internet and email is a marvelous thing when you have your wits about you but can be a minefield of scams and devious ways to relieve you of your hard earned money.  So many of these so called businesses that want me “to update your information with us” and hint at loss of service if the request is not answered, are a scam.  A couple of days ago I got one from Telus.  It looked genuine, the logo was right and the format looked genuine but why would Telus need me to update my information?  I ignored it and thought I would call customer service to enquire about it.

Of course, I forgot but yesterday I had lunch with a friend who mentioned she had just had upgrade work done by Telus and had received the request for an update of her information. She had assumed that the request was connected to the previous days work, so had completed the questionnaire, including SIN and drivers licence.

I told her that she may have been scammed, which turned out to be correct.

She spent the rest of the day cancelling accounts and running around town talking to all the businesses that she had to notify.  She is now in the no-mans land between credit cards being cancelled and new ones being issued, whilst waiting to see if any fraud has been committed with her identity.

Of course she is really annoyed to have fallen for the scam but, seeing that she had work done the previous day, it seemed logical.  It seems that there is someone ready to jump at any opportunity to make money by fraud, we are automatically a trusting nation and find the idea that people are ready to prey on us repulsive.  However this is not the era of all people working for an honest living.

Of course there has always been people ready to cheat and rob others but in the days of old, when a bandit tried to rob the stagecoach, you knew he was a bandit and he wanted your money.  Nowadays the bandit does not carry a gun, he knocks politely on the door and offers you coffee and a blanket whilst gently picking your pocket, so much more civilized but the result is the same…

…you have been well and truly screwed!


Editor’s note – Me thinks she protests to much – Pat knows her cooking and her writing. She is a force to be reckoned with.

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2019 general budget – Town of Oliver

This is an overview of some items for deliberation Tuesday and Wednesday in Council Chambers

This report involves capital items and the operational increases requested.

Two major capital projects on the burner – but council can make other choices based on priorities.

Recommendations – Discussions, Decisions

Entire Budget Document for those that like to see into the other side

2019 General Budget Proposals

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On the Sunnyside

But I Meant Well!

Have you ever said something that conveyed a second meaning very different from what you intended? Was it embarrassing? Were you able to ‘rescue’ yourself?

A business man found it necessary to travel to other cities several times a year because of the nature of his business. On one short trip he decided to drive home rather than stay another night in the motel as had been planned. During the last hour before arriving at home a thunderstorm broke out. The driving rain, the flashes of lightning and the peals of thunder made it more difficult but he arrived home safely after midnight. Since the family was not expecting him yet, he decided to tiptoe softly to the bedroom. Just as he reached the slightly ajar bedroom door, a flash of lightening allowed him to see that his two young daughters were in the bed with his wife. Not willing to awaken them he retreated to the living room and settled down on the couch.

In the morning the surprised family was delighted to see him but sad that he had missed out on a good sleep. He told the girls that he understood why they went to where mommy was. It was a scary night. But he expressed the hope that they would soon become brave enough to cope on their own.

The next trip was by airplane, and the family was waiting for him in the airport for his arrival home. As soon as the 7 year old daughter saw him she ran to him and shouted, “Daddy, daddy! I have good news.” Even the crowd paused to listen to this girl’s exciting news. “What is it, dear,” asked the dad. The girl declared, “No one slept with mommy while you were away.”

Some laughed, others tried to stifle a chuckle. The mother turned red with embarrassment and the father was stunned to silence. Having no clue as to why people were reacting like that the girl was on the verge of tears. A wise man stepped up to her and said, “Little girl, do you mean that you were brave enough to stay in your own bed even if you were scared of the dark? You are a very special girl.” The girl did not need correction, just affirmation of her good intentions.

The crowd applauded and cheered. His presence of mind rescued the girl. It takes a special insight to know what to say to a person who meant well, but didn’t realize what the other implications were.

Look for the sunny side,

Henry Wiebe

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by Ron Peace

Abstract Frost Crystals

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Down the aisle

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Speaking of old vans

Not sure of the year of the VW

Guess who the driver is ?

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The Steele report

The content of the Steele Report comes from many different places and I follow so many things, even I don’t know what the topic will be.

This week the editor of this fine publication asked me to do a short biography.  It’s something I never thought too much about actually.  I regard the stages of life personally as individual life times.

I grew up in what is now Lake Country on what was called rainbow hill.  My father and Uncle had a farm up there for a few years and my dad was a carpenter to support it.  Where have we heard that before?  Eventually my father became a cold storage foreman in the packinghouse and later operated a motel and small farm in Oyama.

Like so many others in their first brush with adulthood I headed for the city.  Radio obsessed I was.   Sacrifice was the order of the day.  Radio was a close community and getting in was dependent on perseverance.  I got a side voice job advertising the shows at the Skyway Drive In Theater.

The Program Director of the radio station asked the Theater Manager who I was and I opened a new life chapter.

Getting ahead required moving a lot.  Peace River Alberta, Salmon Arm, Red Deer, Penticton. Kelowna, and pulled back from the industry working part time in Radio and full time managing Night Clubs.  I had my own audience it seemed as  many referred to me as Stainless Steele and eventually as Doctor Stainless (The Doctor of good times).  Incidentally I have the mounted belt buckle and name plate on my wall.

In the mid eighties the radio bug was infectious and it was off to CFCW – an Edmonton Station that operated out of Camrose Alberta.   A year or two later I was back at CKOV in Kelowna and back in Nightclub management.

In the transient world of broadcasting it was time to move on. CKAL and later renamed CICF was looking for a person with specific skills.  It was a different world with some of the most eccentric people I ever worked with and that was saying something.  Consider for a moment in Red Deer Alberta at CKRD I was a rock and roll jock spinning records upstairs above a funeral home.

I liken the whole adventure to being part of a gold rush, when the glitter is gone.  I decided to work on my own at my own pace and went farming.  I had started and finished my broadcast career in the same city at the end of a thirty year adventure.  Now I was going to farm, just like the years I grew up in the orchard.  Life became a giant wheel there seemed to be no beginning nor end.

Quiet peace and tranquility were not to be.  While farming I was persuaded to enter agricultural politics and was elected to the BCFGA as Vice President.  In 2012-13 – I lost the elections for President.  2014-17 –  I served as president of the BCFGA before retiring last year to provide full time care for my ailing wife who passed away this month.

Now I write poetry, I am working on a novel and recently co-wrote an album with a musician friend of  mine.  It has been like participating in several interesting life experiences.

Fred Steele

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Think about with Joseph Seiler


To stir is to gently mix a liquid/substance by moving an implement like a spoon around in it. To stir will blend the ingredients of the liquid. One of the interesting things about stirring things is that we stir them together and it is almost impossible to then get the ingredients apart again. I really don’t know how we could get the milk out of the cake dough or the milk out of the coffee, once stirred. So stirring is a powerful combiner

To stir things up is also to do the opposite of combine. A group of people are meeting/talking and someone loudly says something that is highly controversial. That can stir up the group and get people to taking up sides on the topic, maybe even fighting. That is not combining. This kind of stirring also mixes things up in a way that can be very hard to un-mix. What is it like to have someone stir you in this way?

There can be positive and negative stirring. To be stirred into action on human rights can be a positive thing. Could also be negative if it includes violence etc. This stirring thing, me thinks it is in the mind. I am prodded by something and decide to act, to move. That moving is the result of a thought and it is the thought that was the stirring instrument. I can stir folks sometimes, so can you. Which way do you like to stir?

Emile Waldteufel was stirred to write a waltz by watching figure skaters gliding across the ice. Now, when we listen to his music we are stirred to feel and envision skaters. His symphonic music piece is a classic called the Skater’s Waltz. The skaters stirred his imagination and musical muse. From that he wrote the music that now stirs all of us. So, sometimes one stir begets a return stir. Fun

We respond to being stirred with an emotion. I can feel a stir to write a poem, and I do write about crocus every Spring. Those lovely early splashes of colour stir me into action. I send my poem to many, many people and most are in turn stirred into a happier view of the rest of winter. The arrival of the crocus stir me to write. Others read and are stirred to smile a little bit more. “Stir on!”, I say. It seems a good thing.

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Chance of

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albert o random

Alberto’s Mobile Marketing

Here is A unique way to help brand your business !!

It works

Make an inquiry to

Mike Bell

250 498 7368



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Seen in passing

Thanks to Diana Covert
Mike Beaulieu for sharing this gem

Now we have questions:

1. It left Summerland when?
2. When did it arrive at Covert’s
3. Does this vehicle have a history after it’s commercial use
4. What model, brand and year?

I think it is neat!!

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by Robert Sieben

Northern Harrier

If you like bird pix – try the search engine on the left column – just enter ‘Robert Sieben’ to see his photographic skill

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Your privacy and ODN

From WordPress

Privacy Policy

As a website owner, you may need to follow national or international privacy laws. For example, you may need to create and display a Privacy Policy.

It is  the responsibility of Oliver Daily News (ODN)  to use those resources correctly, to provide the information that your Privacy Policy requires, and to keep that information current and accurate. Content of the privacy policy is reviewed from time to time.

From ODN

Privacy Policy

On the ODN website – you will find a Privacy Policy under Rates and Terms

Europe’s General Data Protection Regulation has far reaching implications for Canadian Business.

What is GDPR? – privacy legislation and regulation in Europe for anyone operating in that sector.

It is about privacy as well as the compiling and use of data and personal information.

Oliver Daily News: Does not knowingly operate in Europe

All names, personal information, emails or phone numbers given freely by readers wanting to access the comment section, free events and free classified ads is treated this way

Emails are required but not shown to other readers to access ODN
Emails, phone numbers placed in ads by reader are given with consent of person submitting

Anyone can request information be taken down

All information is cleared by an automatic technical program at the end of two months of use

ODN Does NOT maintain a data inventory or does it sell, lease or utilize information given to it voluntarily by readers.

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A kiss for a swan

by John Kiss from his back yard

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Condolences to the family


Leonard Milton Havig

March 15, 1953 – January 17, 2019

It is with great sadness the family announce the passing of Leonard Havig at the age of 65.

Havig is survived by his children, Tara (Alex) Havig, Sherri (Mike) Havig, Kerri Havig, Sarah (Brent) Havig, Leonard Havig;

grandchildren, Annabell Rae, Isaiah, Cody, Rosalie, Ariana, Alexander , Jamison, Aubrielle, and Keaton; siblings, Greg Havig, Sandra Havig, Helen Holmes;

as well as numerous nieces and nephews.

He loved painting, his grandchildren, his kids, gardening and sitting in the sunshine in the summer soaking up the rays.

He was the one who made everyone laugh with his jokes and shenanigans. He loved country music, especially the classic oldies.

He loved doing research for family history and telling stories of the good old days. He was always playing tricks on the grand kids to get them wound up and laughing.

A Celebration of Life will take place April 20 2019 in Oliver, British Columbia.

Donations are gratefully accepted to Diabetes Canada.

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“When life goes sideways”

Emergency Fund

Let’s face it, emergency funds are a lot like plungers. They are not glamorous and hopefully you don’t use them very often – but when you need it you’ll be glad you have it.

An emergency fund is money you have set aside for use when life goes sideways, as it has a tendency to do from time to time. It can range from a dryer repair to a medical emergency. Regardless of the severity, these situations have you shelling out money – unexpectedly.

Unfortunately, most Canadians do not have money put away for these unexpected events. Recent statistics show that less than 44% of Canadians have less than $5,000 saved for emergencies and a quarter of Canadians live paycheque to paycheque with no emergency cash at all.

If this sounds like you don’t despair, building an emergency fund is not an impossible task. Here’s how to do it:

How much? – Ideally you want your emergency fund to be 3 to 6 times your monthly take home pay, but at the very least you will want it to cover your basic needs, like food and household bills

How to? – Building an emergency fund if more of a marathon than a sprint. Commit to building it steadily over time.
•Determine how much you need and how much you can save towards it on a monthly or bi-weekly basis.

•Automate your contributions. Have your savings come straight out of your bank account, this ensures you don’t miss a planned contribution.

•Trim unnecessary spending like eating out less, reducing cell phone or TV packages or arranging car-pooling if possible.

•If you get a bonus or unexpected refund don’t blow it all. Save a portion for your emergency fund and a portion for fun.

Even if you have a line of credit, it’s still recommended that you save to an emergency fund. Drawing on a line of credit increases your debt and you incur interest charges. Also, getting comfortable with one type of debt can snowball into other types of debt.

Most importantly, don’t be tempted to use the emergency funds you saved. It really is for “Real Emergencies”

How to make it grow? – Turn your savings into an investment. Work with your Certified Financial Planner to assess your risk tolerance and help you select the right investment. You’ll want to ensure that the money is quickly accessible to you, preferably with no redemption costs.

Emergencies are a fact of life, but you can cushion the effect when you are financially prepared. Keep your financial life in order and your stress level down. Talk to your Certified Financial Planner about getting your emergency savings started.

This column is written by Michelle Weisheit CFP, IG Wealth Management and presents general information only and is not a solicitation to buy or sell any investments. Please contact your own advisor for specific advice about your situation.


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physio ‘got benefits’ (4)

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“Despicable behavior will not be tolerated”

RCMP officers attempted to stop a stolen vehicle Tuesday west of Kaleden resulting in the driver ramming several police vehicles and attempting to escape on foot.

Around noon January 22nd, Members with the “Targeted Enforcement Unit” (TEU) observed a stolen vehicle being driven by 43 year old Ronald Stewart accompanied by a female passenger. Officers attempted to arrest the occupants when the truck was parked in a Penticton motel lot.

When Stewart saw Police moving in, he reversed the stolen truck into a Police vehicle.

Officers, with the assistance of a police dog, located the vehicle near the Twin Lakes gas station.

Once again – Stewart saw officers moving in, got back into the vehicle, put it into gear, and violently rammed into one of the Police vehicles. Stewart was able to drive out of the gas station, and onto the Highway, where he lost control, enabling Officers to nudge it safely into a ditch.

Both Stewart and the female passenger, left the truck and ran off, however, the Police dog subdued them.

Stewart is charged with assaulting a Police Officer with a weapon, possessing stolen property, and dangerous driving.

“Criminals using vehicles to ram Police vehicles are becoming increasingly common. “This type of despicable behaviour will not be tolerated”, stresses Cpl. Van Every.

Picture submitted by RCMP – not clear whether a stolen truck or a police vehicle

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Rest in peace

Obituary for the late

Barbara Sutcliffe Race

May 6, 1939 – January 21, 2019


On Monday, January 21, 2019, Mrs. Barbara Sutcliffe Race of Oliver passed away peacefully at Sunnybank Centre after a long illness at the age of 79 years.

She was predeceased by her parents Tom and Agnes Roe and brother Matt Roe.

Barb will be fondly remembered by her loving family including husband Ernie Race of 58 years; sons Jon Race and Phil Race (Jan) as well as grandchildren Franki and Brett.

Barb trained in England as a school teacher before coming to Canada in 1960 and taught in the NWT, Yukon and other parts of BC before settling in Oliver in 1977 where Barb and Ernie ran a couple of businesses.

Barb and Ernie spent their first seventeen years (1960 – 1977) in Canada living in seven different mining towns in the NWT, Yukon and BC. While on a family vacation travelling through the Okanagan in 1970, Barb and Ernie decided Oliver was where they wanted to end up. Seven years later they arrived for good, spending the next 42 years here.

Over the years, Barb volunteered with the Lady Lions, the Hospital Auxiliary Thrift shop, hosted Japanese exchange students, loved knitting hats, toques, scarfs and mittens for church groups to distribute to children in need and volunteered in Mexico feeding the needy.

Barb enjoyed sewing, knitting, gardening, curling, travelling and golf, including the ever elusive hole-in-one that is still eluding Ernie.

Donations are gratefully accepted for Freemasons’ Cancer Car Program.

A celebration of life will be held at 2:00 pm, Saturday February 2, 2019 at the Oliver Elks Hall.

Condolences and tributes may be directed to the family by visiting

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by Dick Cannings

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Garbage pickup delayed

Ok you get an extra day to collect garbage

Town of Oliver says

Heavy Snow and Icy Roads delay Friday pick-up in Oliver

Garbage and Recycling pick-up will be delayed due to heavy snow fall and icy ?? road conditions. Residents on the south side of Fairview Road and Park Drive (Friday Pick-Up) will receive pick-up services on Saturday, January 26th.

Residents are asked to leave their garbage and recycling bins out on Saturday, January 26th, promptly at 7:00 a.m. Waste Connections may have an additional truck out on Saturday to assist with the pick up.


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banner tower

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jan 25 event – finished

Live link to tickets

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Digging out

Highway 97 at Rd 2

Heavy wet snow took out a Telus line with barricades on street

Large format picture from east side of Rd 2 looking at Kobau ridge

Planning a trip south maybe?

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Osoyoos council briefs

1.Councillors in Osoyoos have given pre-budget approval for doing an OCP review that could cost more than $150 thousand dollars. Council will spend $100,000. in this budget year and $50,000 next year. Mayor Sue McKortoff stated it was a requirement and it coincides with a similar one in Rural Area C RDOS.

2. The West Bench recreation area north of Osoyoos Secondary will get a new washroom – the cost $115 thousand and that amount given pre-budget approval Monday. West Bench is used for pickle ball, dog park and access to the old canal pathway.

3. Council is looking to long term leases on several facilities. The curling club and golf course will be leased to a society running each for ten years. In the past all leases were for 5 years. Annual fee $1. The curling rink lease started in 1975 and the golf course 4 years earlier than that.

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Snow -roads slippery- take care

As the saying goes – if you don’t have to be out on the roads..Don’t


9:15 pm Tuesday

Tucelnuit Drive – just north of Buchanan Rd

Vehicle believed heading south –  roll-over  into the embankment to the west of paved roadway

EMS on scene to treat two persons

Oliver Fire Department on scene but determined they were not needed

RCMP arrived later.

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“exemplary care to local residents” the goal in Hospital reno project

Tracking progress not easy at SO General Hospital

SOGH Renovation of Emergency Department, Triage and Admitting

6119001 – BG201905

6/21/2018 – Planning contract given to:

Managing Consultant – Stantec Architecture Ltd


Interior Health announced it is moving forward with a $970,000 upgrade to the emergency department at South Okanagan General Hospital (SOGH) which will improve patient privacy, flow, and the overall quality care provided to residents in the Oliver area.

The project is partially funded by the Okanagan Similkameen Regional Hospital District (OSRHD), who today formally approved its share of the project. The OSRHD will contribute 40 per cent of the project, with the Province of BC contributing the remaining 60 per cent.The health authority will now be consulting with local physicians and staff to make sure that the upgraded space best meets the needs of patients and providers.”

Construction upgrades will include: developing a new waiting and triage area, a separate public emergency department entrance and the relocation of admitting and administration services. Once complete, patients requiring emergency treatment will access the emergency room from a separate entrance, ensuring privacy. The project will also include new exterior signage to improve wayfinding to the emergency department.

The design phase is expected to begin in spring 2018, and will include consultation with site staff and physicians to ensure the upgrades align with ongoing operational needs. Following a competitive Request for Proposal (RFP) process and an evaluation of responses, Interior Health will award a successful proponent to complete the design, which will include developing drawings and specifications for the new layout of the emergency department.

“By moving forward with this next step, we are closer to ensuring the emergency department continues to meet the needs of people who provide and receive care at SOGH,” said Carl Meadows, Health Service Administrator, South Okanagan, Interior Health.

“We are committed to working with physicians and to ensure the renovated space is efficient in terms of size and configuration and provides an improved space to continue to provide exemplary care to local residents.” The emergency department will remain open during construction, which is expected to begin in winter 2018.

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New mayor says Oliver has a crime problem and getting little support

Johansen sworn into office

The new mayor of Oliver says his small town has a big crime problem.

RCMP’s Penticton/South Okanagan Similkameen Regional Detachment revealed its statistical report for 2018 — and the numbers for Oliver, which has an approximate population of 5,000, are surprising.

The stats show a 97 per cent rise in thefts from vehicles, with 148 incidents in 2018 up from 75 in 2017.

There was also a 93 per cent increase in violent crime, which rose from 89 cases last year to 172 this year, and a massive 230 per cent increase in violent crime at the Okanagan Correctional Centre near Oliver, with the number of cases soaring from 20 to 66.

Stats first published on ODN January 17th.


Does Oliver have a crime problem?

“Yes,” – Martin Johansen replied when asked if his town has a crime problem. “Yes. Full stop. Yes, it does.”

When compared to other small South Okanagan communities, such as Osoyoos (pop.: 5,000) and Summerland (pop.: 11,000), Oliver’s numbers overshadowed its neighbours.

“It’s completely unacceptable. And the public has had enough of it as well,” Johansen said of the statistics.

“In response to those increases in calls and crime, we have established a public safety and a crime prevention advisory committee.”

“I’d like to see improvement in public safety, but one of the other things I’d like the committee do is come up with some initiatives that are going to complement and enhance the effectiveness of policing in the area,” the mayor added.

Johansen said policing resources are stretched thin.

“We don’t have enough resources there. We’re hoping to get 2 more RCMP officers,” he said. “There’s been a discussion about that and business cases brought forward. But so far, we haven’t seen any results. And when you have a lack of resources, one thing to make more capacity is to find a way to be more effective.”

Police stats show Oliver had more auto thefts (80) than Osoyoos (50) or Summerland (29) in 2018.  This was also the same for:

a. Mental Health Act incidents (Oliver, 147; Osoyoos, 76; Summerland, 107)

b. Property crime (Oliver, 659; Osoyoos, 538; Summerland, 520)

c. Calls for service (Oliver, 4,530; Osoyoos, 3,070; Summerland, 3026)

“We need to do something about it,” Johansen said. “It is unacceptable that Oliver stands out amongst all the other communities.

Our calls for service in the 4,500 range is 1,500 higher than Osoyoos.

“Police overtime is high; arrests are higher”.

“What is going on? I want some answers.”

The mayor is asking if there’s a correlation between the correctional centre and the rise in crime within town boundaries.

Notably, the Ministry of Public Safety says inmates arrived in a phase-in approach in early 2017, therefore a higher inmate ratio in 2018 resulted in more incidents at the facility which is in the rural area north of Oliver.

“That’s one of the things I’d like to understand a lot more: what’s the impact this correctional centre has had on the Town of Oliver and the surrounding area?” said Johansen.

“The stats we’re looking at today are 2017-18. The jail has been there for a couple of years. What are those stats [like] when compared to 2015, before the jail opened? That’s the type of information — when I talk about getting into the numbers, when you start to see what’s going on — that will also help your business case of getting more support to look after those types of issues.”

Johansen added: “[Oliver RCMP] has to respond to those calls as well, which means they’re not available to respond to other calls within the community. It has added to their work load, and that’s why there has been, I believe, an increase in one officer, and two more have been requested.”

Johansen said a community can’t arrest its way out of this issue – so hiring 50 more police officers, for example, isn’t going to solve the problem, though an increase in cops would help.

“We have some social issues, we have some economic issues that we need to deal with,” he said. “We need to get people connected with the services that can help them. It’s a vicious cycle, and if we don’t break that cycle without helping these people, it’s just going to continue.”

Johansen also suspects these crimes are being committed by a combination of criminals from Oliver and people passing through, but he doesn’t have concrete facts. However, he’s hoping the committee will get that information and make sure the public gets that information as well.

“There is a lot of information out there,” he said. “Not all of it is true. Let’s get the facts to everybody so that we can do something positive.”

Source: With files from Global Okanagan

Photo 1. Roy Wood

Photo 2. ODN

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Make water your drink of choice

Canada’s first food guide, the Official Food Rules, was introduced to the public in July 1942. This guide acknowledged wartime food rationing, while endeavoring to prevent nutritional deficiencies and to improve the health of Canadians. Since 1942, the food guide has been transformed many times – it has adopted new names, new looks, and new messages, yet has never wavered from its original purpose of guiding food selection and promoting the nutritional health of Canadians.

Role of food guides

Food guides are basic education tools that are designed to help people follow a healthy diet. They embody sophisticated dietary analysis, and merge national nutrition goals, data from food consumption surveys, and issues of food supply and production. They translate the science of nutrient requirements into a practical pattern of food choices, incorporating variety and flexibility

Drink water
Eat fresh fruits and vegetables
Consume nuts, seeds, whole grains
Limit processed foods. Stop consuming sugar based drinks
Eat seafood and limit meat consumption

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