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Helping People Live Better Lives

WHAT YOU NEED TO KNOW ABOUT

OSTEOARTHRITIS THE BENEFITS OF FIBRE SPOTLIGHT ON

SPARWOOD & SOOKE

COMPANY’S COMING RECIPE

FLEETWOOD, SURREY PEOPLES PHARMACY NOW OPEN!

PEOPLES DRUG MART • PEOPLES PHARMACY

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% 5 2

Promotes healthy cholesterol levels.

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25mg 50's or Liquid Caps 10-20's

Easy to use nasal spray starts working fast.

12 hour relief for nasal congestion and for seasonal allergies and other year-round allergies.

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Medication Reviews If you are on multiple medications, ask your Peoples Pharmacist about medication reviews. Reviews can help you better understand and benefit from your medication therapy.

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People First

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April 2014

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Features & Cover Articles 4 7 NUTRITIONAL SUPPORT FOR PMS

Peoples Pharmacist Ian Lloyd on supplements that may help manage premenstrual syndrome.

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SAVE ON HEALTH Great selection of quality health and wellness products from Peoples Pharmacy.

9

5

HEALTHY CHOICES Great savings on a wide range of beneficial vitamins & supplements.

6

SPOTLIGHT ON OUR COMMUNITIES A look at Sparwood and Sooke, two B.C. communities that Peoples is proud to be a member of.

WHOLESOME FIBRE Darlene Booth looks at the many befits of fibre and why its an important part of a healthy diet.

15

APPLE NUT ROLL UPS

Brand new feature recipe From Company’s Coming Vegetarian Recipes.

OSTEOARTHRITIS Informative article on osteoarthritis which is the common form of arthritis.

Women’s health.

Page 5

PEOPLES DRUG MART • PEOPLES PHARMACY Community owned and operated pharmacies, proudly serving British Columbians since 1976. Peoples Pharmacists are truly committed to helping people live better lives by providing trusted and personal health care.

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NUTRITIONAL SUPPORT FOR PMS

Ian Lloyd Peoples Pharmacist

seem unrelated. Eating smaller, more frequent Premenstrual syndrome (PMS) is not a medical meals might reduce bloating and feeling full. If condition, but rather a cluster of symptoms that these meals include complex carbohydrates, it will occur at the end of a woman's menstrual cycle. As help prevent blood sugar levels from dropping; a many as 150 symptoms have been associated with possible cause of mood swings. Simple sugars make PMS, but the most common are irritability, you feel good right away, but their effects don't last headache, fluid retention and mood changes. For long. When your blood sugar some women these symptoms drops, you might feel hungry can be quite debilitating. Many Fluctuating hormone and irritable. People have told of these symptoms can be levels are thought to be me that I'm irritable when I get relieved with lifestyle changes. really hungry.

In this article, we shall discuss responsible for some of Fluctuating hormone levels these changes to hopefully help the symptoms of PMS. are thought to be responsible with PMS symptoms and improve for some of the symptoms of your overall health.

PMS. Fortunately, there are a few herbal products The exact cause of PMS symptoms cannot be pinthat can help. The most effective, and most popupointed. This is because many factors are regularly lar product to help treat PMS is Evening Primrose changing including hormone levels, brain chemiOil (EPO). EPO is a good source of gamma linoleic cals and nutritional status. Treating symptoms acid (GLA). GLA is used by the body to make a hormight be as simple as avoiding certain foods or conmone called prostaglandin E1. A deficiency of this sulting a calendar about when to start taking medhormone has been observed in women who suffer ications. The first option for treatment is to watch from PMS. It is thought that EPO may help to inwhat you eat. Fluid retention is a common PMS crease prostaglandin E1 in the body; at least this is symptoms. This symptom can be reduced by avoidthe theory. EPO has been shown to reduce the ing salty foods. You shouldn't avoid drinking water. breast pain associated with PMS, but it hasn’t been If you don't drink enough water, you might become shown to be very effective in relieving the other dehydrated. One of the symptoms of dehydration is symptoms. headaches and coincidentally, this also happens to Despite these findings, I have some patients be a symptom of PMS. So drink plenty of water and who say that they find relief when they take EPO avoid salty foods to help with fluid retention. just before and after their monthly periods. Others Bloating and mood swings are also symptoms asneed to take it on a regular basis for several months sociated with PMS. At first, these problems might 4 People First Join us on

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Supplements For PMS Relief webber naturals

Evening Primrose Oil

Jamieson Meno-Ade

Relief from pre-menstrual tension syndrome and help to reduce the pain and inflammation associated with rheumatoid arthritis.

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Clinically proven to provide all-day relief from menopausal symptoms including night sweats and hot flashes.

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Insoles, Supports, Relief Strips, Soak or or Fast Flats

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Receive trusted supplement advice from a professionally trained health expert. Talk to your Peoples Pharmacist about any potential interactions between your vitamins, supplements and medications.

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Midol or Maxidol PMS Relief

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peoplesdrugmart.com People First 5

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OSTEOARTHRITIS

Osteoarthritis (OA) is a joint disease that causes the carsorber. Cartilage itself does not have any nerve cells and tilage to break down and bone to overgrow or form cysts. therefore cannot sense pain. OA results when the cartiCartilage is a smooth, shiny material that lines the joints lage becomes worn out, allowing the bones underneath allowing them to glide easily as you move. It is a type of to rub against each other and cause pain and swelling. It resilient connective tissue that covers and protects the is not simple wear-and-tear but a process involving the ends of bones in joints. Although OA can affect any joint cells and proteins of bone and cartilage. in the body, it most frequently affects the hips, knees, As the condition progresses, the joint may become dishands, feet, and spine. figured and small growths called osArthritis is among the leading teophytes begin to grow inside the Although OA can affect causes of disability in Canada. OA is joints. Osteophytes are small, irreguany joint in the body, it the most common form of arthritis. lar, bony growths that are also called It affects 1 out of every 10 people bone spurs. Bits of broken-off cartimost frequently affects in this country. Statistics show that lage or bone are also found floating the hips, knees, hands, men and women are affected in inside the joint. This causes even more feet, and spine. equal numbers. OA usually occurs pain, swelling, and immobility of the after the age of 45, but it can occur joint. The exact cause of these earlier in life, and even be seen in the spines of teenagers. changes is unknown. Scientists believe that the following After menopause, women tend to get more severe and factors play a role: complicated problems.

T increasing age: The cartilage wears down with time. By Risk factors for developing OA include: age 65, 80 to 90 of people have OA, as shown on T increasing age 4-ray, though a much smaller percentage have symptoms.

T having a family member with the condition T family genes: Scientists believe that OA may be passed T repeated injury to the joint through sports or work on through families, with the symptoms appearing in T being overweight middle age.

T having another form of arthritis T being overweight: Excess weight puts stress on weightThere's no cure for OA, although research is beginning to bearing joints such as hips and knees, and increases the unravel the mechanisms of the disease, which should lead risk of cartilage breakdown. This is the most important to new treatments. Treatments currently focus on managrisk factor for OA affecting hips, and leg and foot joints. ing pain, reducing the load on the joints, and improving T injury: Trauma to the joint, such as overuse, can the strength of the muscles supporting the joints. Experidamage the cartilage and lead to OA. This is often the mental therapies try to slow the progression of the disease cause of OA in younger people. and increase the mobility and flexibility of the joints.

T other types of arthritis: For example, rheumatoid arthritis can also damage joints and lead to OA. Causes Symptoms and Complications As you move or put pressure on a joint, cartilage allows The following are symptoms of osteoarthritis (OA): bones to slide over one another and acts as a shock ab6 People First Join us on

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Continued On Page

Nutritional Joint Support Lakota Pain Relief

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Many Peoples locations offer home healthcare products that help people live safer and more independent lives. Talk to a Peoples Pharmacist about products that can help make your home accident free.

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Osteoarthritis...Continued From Page 6

• deep, aching joint pain, sometimes sharp, with activity; the pain can persist at rest • transient joint stiffness after a period of rest (such as getting up in the morning or after a long time spent sitting) • swelling and stiffness in one or more joints • enlarged middle- or end-joints of the fingers or the base of thumb • a crunching feeling or sound when moving joints • loss of joint flexibility • back and neck pain and stiffness • Weight-bearing joints such as hips, knees, and feet are more prone to OA. It is important to note that many people have OA but don't experience any symptoms.

The symptoms of OA can be made worse by overusing the joints.

Making the Diagnosis Most doctors use a number of methods to diagnose OA including: • your description of signs and symptoms, when it started and how it is affecting your life • a physical examination of affected joints, including an assessment of flexibility, mobility, and deformity • analysis of X-rays of the joints to identify cartilage loss, bone damage, and the presence of osteophytes; in somecases, doctors may also request an MRI • analysis of fluid from the affected joint (joint aspiration)

• blood tests to rule out other causes of joint problems • bony protrusions of the middle joints (called Bouchard's nodes) and the end joints (called Heberden's nodes) of the fingers Treatment and Prevention Treatments include physical therapy to improve mobility and flexibility, medications to manage pain, and surgery.

Talk to your physiotherapist or occupational therapist about "aids of daily living" such as canes, walkers, and braces if you have OA. Non-prescription medications may be sufficient to treat pain and swelling for milder symptoms, but prescription medications are needed for more severe symptoms. The following are commonly used medications to treat OA: • acetaminophen* reduces mild to moderate pain • NSAIDs such as ibuprofen or naproxen reduce both pain and swelling.

• topical medications such as diclofenac or capsaicin lotion may be used for very mild pain or in addition to other treatments codeine may be considered to treat severe acute short-term) pain • cortisone, which is injected directly into the joints, can relieve pain and swelling • hyaluronic acid injections into joints are used to relieve pain and improve mobility, but there is disagreement Continued On Page 12

Focus On Eye Health Multivitamins Helps Reduce the Risk Of AMD There is evidence that improving your diet may also improve the health of your eyes and slow the progression of age-related macular degeneration (AMD), or reduce your risk of developing the disease. By eating a diet rich in antioxidants, omega-3 fatty acids, and lutein and zeaxanthin you will be eating the nutrients thought to be most important for eye health.

A study conducted by the Age-Related Eye Disease Study (AREDS) Research Group in the U.S. concluded that patients older than 55 should consider taking a supplement of antioxidants plus zinc. This may help slow the progression of macular degeneration and help maintain healthy vision. Talk to a Peoples Pharmacist about the benefits of eye health multivitamins.

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Spotlight

On Our Communities

Sparwood Tucked away in some of the most rugged terrain in the heart of the Elk Valley and amongst the densest widlife populations in North America, is the idyllic town of Sparwood.

Sparwood is a source for coal exported all over the world from British Columbia, and the area has a rich history in natural resources. Visitors can tour the Elkview open-pit mine - the largest in Canada - and help celebrate Coal miner days in summer.

Sparwood is also home to the Terex Titan, the world’s largest tandem-axle dump truck. Yet with all its mines in the Elk valley, this is an area of natural beauty. The Elk Valley can’t be beat for fishing, its lakes and rivers are an angler’s paradise.

Photos courtesy Steve Short, PictureBC

Sooke Sooke offers relaxation and recreation in a rugged West Coast dreamscape - just a 50 minute drive from Victoria. Sooke has an abundance of natural beauty to match its wealth of opportunity.

The great outdoors is the focus at Sooke for those eager to refresh themselves in nature.

The to-do list is topped by sport fishing, surfing, hiking along the remarkable Galloping Goose and Juan de Fuca trails, whale watching, mountain biking, and bird watching.

Sooke also boasts a strong arts community.

At the end of the day, there is so much to experience in Sooke, kick up in a charming BB or country inn and watch the views unfold.

Photos courtesy Angela H. Bailey, PictureBC

1000 was donated to the Sooke Hospice Society. The Sooke Hospice Society is a team of trained volunteers and professionals dedicated to the physical, emotional and spiritual care of individuals who are palliative, their families, and loved ones within the community of Sooke and surrounding areas. Store Owner Ron Kumar presenting cheque to Patricia Brookes, Sooke Hospice Society President.

The Peoples Drug Mart Healthy Communities Fund (HCF) is a community support program that provides financial assistance to health related organizations in Peoples Drug Mart communities. The HFC is funded by the owner operators of Peoples Drug Mart and from the proceeds of the annual Peoples Drug Mart Golf Event. peoplesdrugmart.com People First

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“I have diabetes – so I took

ACTION” “Having diabetes made me more likely to contract hepatitis B. So I got vaccinated to help protect myself.” ~ Ted, 49 †

Adults dults with diabetes wer were eree shown shown to be more more likely likely to contract contract hepatitis B compared compar ed to those without without diabetes

2x §

‡

||

¶

CASL and CDC recommend vaccination against hepatitis B for adults with diabetes aged 19–59 years

Now No w it’s it’s your your turn turn to take takee action – ttalk tak alk to your your healthcare profes healthcare pr professional ofessional ofes sional today any vaccine, vaccination vaccination against against hepatitis hepatitis B may may not confer 100% protection. * As with any † Fictitious case. May May not represent all patients. patients. ‡ Based on a study of 865 pa patients tients to evalua evaluate te the risk of contracting acute hepa hepatitis titis B in people aaged ged 23–59 years with dia diabetes betes tha thatt don’t participa participate te in hepatitis hepa titis B-rela B-related ted risk beha behaviours viours (e.g., injection-drug use, men who have have sex with men and multiple sex partners) compared to those without dia diabetes betes or hepa hepatitis titis B-rela B-related ted risk beha behaviours. viours. § CASL=Canadian Association Association for for the Study of the Liver.

Liver ¶ CDC=United Sta States tes Centers for for Disease Control and Prevention. || In previousl previouslyy unvaccina unvaccinated ted adults who are aatt risk ffor or hepa hepatitis titis B infection.

For more information, visit

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PEOPLES PHARMACISTS

Ian Lloyd...Continued From Page 4

before they notice a benefit.

Potential side effects of evening primrose oil (EPO) use include stomach upset and headaches.

People who take prescription blood thinning medication should avoid taking EPO. Also, people with schizophrenia, who have been taking phenothiazine drugs, have reported seizures while using evening primrose oil. The usual dose is 4-6 grams of the oil daily. Ask your Peoples Pharmacist if evening primrose oil is right for you.

Taking calcium on a regular basis has also been shown to be helpful for alleviating the symptoms of PMS. Doses of 1000mg per day, for several months, are required to notice a benefit. It is not known why calcium can help with PMS symptoms.

One thought is that low levels of calcium cause the body to release increased amounts of parathyroid hormone. This hormone can help the body increase circulating amounts of calcium. Unfortunately, parathyroid hormone is also associated with increased mood swings. If not helpful for PMS symptoms, it is still a good idea to help with the prevention of osteoporosis, a major health concern for many women. Taking extra vitamin D can also help reduce symptoms of PMS, perhaps due to an increased absorption of calcium.

A little known herbal supplement that is helpful for PMS is Chasteberry, Vitex agnus-castus. Studies have shown that this herbal product is as effective as prescription anti-depressants for treating PMS symptoms. Chasteberry seems to be most effective in helping with bodily symptoms, such as cramps, breast tenderness and swelling. This herbal is thought to help regulate the hormonal fluctuations associated with PMS symptoms. Side effects of Chasteberry are rare, but might include stomach upset, headaches and acne. Women taking hormone therapy or birth control pills should consult their Peoples Pharmacist before taking this supplement. When choosing a Chasteberry supplement look for a standardized product. It should mention a specific code on the box (ZE 440 or BNO 1095).

It might take 8 weeks of continuous use to be effective.

Some of the B vitamins can be helpful for treat-

Helping People Live Better Lives

We Can Help With Hepatitis B Vaccinations.

Many Peoples locations administer travel vaccinations to protect against Hepatitis B and other travel health risks. Plan ahead for a safe trip, talk to a Peoples Pharmacist.

Jennifer McDonnell

Pharmacist & Owner, Nelson

We Can Help With Medication Reviews.

Medication reviews are in-depth consultations that improve health outcomes by helping resolve any issues that may have arisen due to your medication. Ask about the medication review service.

Akshita Mangalam

Pharmacy Manager, Campbell River

We Can Help You Manage Your Daily Medications.

If you are taking multiple medications and forget to take the odd pill, talk to a Peoples Pharmacist about the convenient and safe Med Manager blister packaing program.

Chris Dreyer

Pharmacist & Owner, Lytton

Ian Lloyd...Continued on Page 13

peoplesdrugmart.com People First 11

Ian Lloyd...Continued From Page 11

ing PMS symptoms. The affects of the B vitamins are wide ranging, so it is not surprising that they could be helpful. Of particular use is vitamin B6, pyridoxine. Some evidence suggests that this supplement can help reduce symptoms of depression and breast tenderness. Vitamin B6 is needed for production of the brain chemicals dopamine, serotonin and norepinephrine. These neurotransmitters are associated with mood. Doses of 50-100mg daily are required. I recommend taking a B complex supplement, as this vitamin group often work best together. Look for a B complex with the number “50” on the bottle, which means it contains 50mg or 50mcg of each of these important vitamins. This is dosage is adequate for most people.

Another non-drug option for PMS symptom relief is regular exercise. Exercise helps just about any condition. Try to get at least 30 minutes of aerobic exercise a day. This does not mean that you have to hit the gym or jump in a swimming pool. Just a brisk 30 minute walk is all that is required. It can improve your mood, increase energy and help with weight loss. People often mention that it is hard to find time to exercise. I have a saying, “If you don't make time for wellness now, you will be forced to make time for sickness later.” I am also a big fan of micro exercise. Park your car further away from a entrance and walk.

Take the stairs and not the escalator. If you are watching TV, get up and move during commercial breaks. Do jumping jacks, run on the spot or dance around. The average commercial break is about three minutes, certainly you can spare three minutes for your health.

The symptoms of PMS are not a trivial matter. For some women, these symptoms can be debilitating.

If symptoms are troublesome and do not respond to home remedies, visit your family Physician. This will ensure that symptoms are not originating from another condition. Be good to your body, and it will be good back.

Written By Ian Lloyd, Pharmacist & Chartered Herbalist, Peoples Pharmacy

PEOPLES PHARMACISTS Helping People Live Better Lives

We Can Help You Live A Better Life.

Peoples Pharmacists have years of training - not only about your medications, but also the about the conditions they treat.

Talk to a Peoples Pharmacist, their role is changing to help you better manage your health.

Jennifer Lee

Pharmacist & Partner, Surrey

NEW PHARMACY!

We Can Help With Shingles Vaccinations.

About 1 in 3 people will get shingles in their lifetime. Select Peoples locations offer convenient on-site shingles vaccinations that can prevent or reduce the severity of shingles.

David Lafreniere

Pharmacy Manager, Revelstoke

We Can Help With Trusted Counselling.

Having a Peoples Pharmacist carefully explain your medication therapy is an important factor in you becoming well. Trust your health with pharmacists who are committed to providing personal pharmaceutical care.

Paul Sherman

Pharmacist & Partner, Kitimat

peoplesdrugmart.com People First 13

Osteoarthritis...Continued From Page 8

about their usefulness • chondroitin or glucosamine have been used with some success by people; although many significant studies have failed to show any value to their use Surgery is an option if one joint is badly damaged or is causing severe symptoms. Different types of surgical options are available and include joint replacement, arthroscopy (a procedure where a small, flexible tube is inserted to do surgery), repair of bone deformity, rebuilding of the joint, or bone fusion. Joints that may benefit from surgery include knees, hips, shoulders, and certain joints in the hands and the feet.

For people with hip and knee OA that has progressed to the point of disability, joint replacement surgery is highly effective and a reasonably safe treatment option (essentially at any, even advanced, age). Many people are able to return to nearly completely normal activity after recovering from the surgery. When considering joint replacement surgery, talk to your doctor about the benefits and risks.

Many cases of OA can be prevented. To prevent the development of OA later on in life, maintain a healthy weight. Excess weight can put stress on weight bearing

joints such as knees or hips and increase the wear and tear on the cartilage. Protect your joints from injury. Repeated minor injuries due to constant kneeling, squatting, or other postures that place stress on the knee joint can cause cartilage to breakdown. Exercise can help reduce joint pain and stiffness. Talk to your physiotherapist or occupational therapist about how low-impact exercise such as bicycling,swimming, or water exercise could be beneficial for you.

Athletes should understand that OA later in life is common for people who have lived a very active and rigorous lifestyle. For most, this risk is probably worth the value they receive from their athletic passion. They should be particularly careful to take immediate care of all injuries, even seemingly minor, and to carefully follow their doctor's advice. *All medications have both common (generic) and brand names. The brand name is what a specific manufacturer calls the product (e.g., TylenolÂŽ). The common name is the medical name for the medication (e.g., acetaminophen). A medication may have many brand names, but only one common name. This article lists medications by their common names. For more information on brand names, speak with your doctor or pharmacist.

All material Š 1996-2014 MediResource Inc. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition

Make Peoples Your First Travel Destination Peoples has everything; from travel-size essentials to travel vaccinations - find everything you need for a healthy and safe trip.

Travel Vaccination Service Most Peoples locations conveniently administer travel vaccinations on-site.

Medications for Allergy, Stomach Relief, First Aid & Pain Relief A prepared traveller is a safe traveller.

Travel-size Toiletries Bring along your daily essentials

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Darlene Booth

WHOLESOME FIBRE

Fibre is more than just a catchphrase in the food manufacturing industry; it is an important nutrient in the role of preventative health. It is widely acknowledged that many North Americans need to consume more fibre and this is especially true when the majority of the diet consists of fast food or processed food. We can certainly improve our fibre intake by reading labels and choosing high fibre options or we can add a beneficial fibre supplement. Both reasonable options, but like anything else, fibre is just part of the equation. Keep in mind that the quality of the food we eat also has an effect on our overall well-being. Planning menus around a wide variety of nutrient dense whole foods not only insures a healthy nutritional profile, it will also insure you are getting plenty of healthy, wholesome fibre.

Fibre is the indigestible carbohydrate that forms the basic structure of plant-based foods. It will be either be soluble fibre, as found in legumes, beans, vegetables, fruits, seeds and grains or insoluble fibre as found in bran, whole grains, dried beans, nuts, seeds and the skins of fruits and vegetables. Adequate fibre intake has been shown to reduce the risk of many disease processes, help in stabilizing blood sugars, aid weight loss programs, promote regularity and support overall digestive health.

Health Canada recommends 14 grams of fibre for every 1000 calories eaten for all age groups after 1 year. An average 2000 calorie diet should include at least 28 grams of fibre but studies show that most adults are lucky to be getting 15 grams daily. This is where food choices can really make or break the fibre bank.

For decades, whole grains and bran have been promoted as the convenient mainstay of our fibre source. However, the current trending dietary practices such as low carb, Paleo and gluten or grain free are steering away from dependence on grains as a central menu ingredient. Thank goodness that the plant kingdom offers us more than one source for getting our fibre. Check out some of the benefits of my favourite fibre foods: 1. Beans are not only an excellent protein source, but they are one of the richest plant based fibre foods we have. On

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R.H.N, B.S.W.

average, a cup of beans will supply 15-17 grams of your daily fibre intake. Eat avariety of beans; add them to soups, dips, salads and stir fries.

2. Berries have stepped into the limelight by way of their antioxidant properties but did you know that one cup of raw raspberries has 8 grams of fibre I keep a stash of berries in the freezer all winter long and add them to my morning smoothies and incorporate them into many other winter dishes.

3. Go for green Green is the colour associated with rich sources of vitamins and minerals and it’s hard to beat 4-5 grams of fibre in one cup of leafy greens. Green peas actually become a superstar at 7 grams per cup. Greens are always salad and stir fry staples in my house.

4. Nuts and seeds are sources for beneficial fats and a little goes a long way. 1 ounce of almonds has 4 grams of fibre and the same measure of flaxseed contains 8 grams. Nuts and seeds are so versatile that they can be included in a wide variety of dishes.

5. Avocados are a fabulous source for monounsaturated fat, while rich in vitamins and minerals as well as fibre. One medium avocado weighs in with 11 grams of dietary fibre.

Think outside of the guacamole box for this amazing fruit.

6. And let’s not forget the benefits of fruit. Over and above their vitamin and mineral content, fruit is a good source of fibre. When eaten with the skin, apples weigh in at 4 grams and pears at 6 grams of fibre. Lets not forget prunes and figs either. These pantry items can add a healthy dose of fibre with little effort or fuss.

7. Vegetables come in all shapes and colours. I strive to eat a rainbow each day to make sure I am getting a wide variety of vitamins and trace minerals. Vegetables are nutrient dense, low calorie sources for lots of beneficial fibre.

There is a slight downside to fibre and that is one we might be all too familiar with. Too much fibre can cause digestive distress (gas and bloating) until you used to it. As with any dietary change, a gradual process is often a better approach than too much to fast. Slow and steady always wins. Good Health To You

Apple Nut Roll Ups Crisp cinnamon-sugared tortilla spirals filled with apple, cranberries and coconut. These make a great snack and they’re also sweet enough for dessert.

Finely chopped pecans, toasted (see Tip) Grated unpeeled tart apple (such as Granny Smith) Medium sweetened coconut, toasted Almond butter Flour tortillas (9 inch, 23 cm, diameter) Finely diced unpeeled tart apple (such as Granny Smith) Chopped dried cranberries Cooking spray Granulated sugar Ground cinnamon

⁄2 cup ⁄2 cup

125 mL 125 mL

⁄2 cup ⁄3 cup 2 3 ⁄4 cup

125 mL 75 mL 2 175 mL

1

⁄3 cup

75 mL

2 tbsp.

1 tsp.

30 mL 5 mL

1 1

1 1

Apple Nut Roll Ups

Combine first 4 ingredients in small bowl.

Spread on flour tortillas, leaving 1⁄2 inch (12 mm) edge. Scatter second amount of apple and cranberries over nut mixture. Fold sides over filling. Roll up tightly from bottom. Secure with wooden picks.

Spray rolls with cooking spray. Combine sugar and cinnamon in shallow dish. Roll tortillas in sugar mixture. Spray with cooking spray. Arrange on greased baking sheet. Bake in 450ºF (230ºC) oven for about 10 minutes until golden and crisp. Let stand for 5 minutes. Trim ends. Cuts into 8 pieces each.

Makes 16 roll-ups.

1 roll-up: 120 Calories; 7 g Total Fat (2 g Mono, 1 g Poly, 1.5 g Sat); 0 mg Cholesterol; 13 g Carbohydrate; 2 g Fibre; 3 g Protein; 55 mg Sodium TIP: To toast nuts, seeds or coconut, place them in an ungreased frying pan.

Heat on medium for 3 to 5 minutes, stirring often, until golden. To bake, spread them evenly in an ungreased shallow pan. Bake in a 350ºF (175ºC) oven for 5 to 10 minutes, stirring or shaking often, until golden.

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