Peoples Health Magazine, Vol. 16, No. 2 PDM504

Aspirin ASA81mg Dailey Low Dose 180’s

PEOPLES Health Helping People Live Better Lives

REDUCING STROKE RISKS

WHAT YOU NEED TO KNOW ABOUT

SUPPLEMENTS FOR THE HEART THE BENEFITS OF LAUGHTER HELPFUL ADVICE ON

CAMPBELL RIVER & NAKUSP SPOTLIGHT ON

COMPANY’S COMING RECIPE

PEOPLES DRUG MART • PEOPLES PHARMACY

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PDM 504 Vol. 16 No. 2

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Helping People Live Better Lives Peoples Pharmacists provide a wide range of health services. Ask about disease state management, on-site vaccinations, and in-depth medication reviews.

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February 2015

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Features & Cover Articles 4 7 SUPPLEMENTS FOR A HEALTHY HEART

Find out which vitamins and supplements can help lower your risk of cardiovascular disease.

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SAVE ON VITAMINS Sale priced vitamins and supplements for optimal health & wellness.

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HEALTHY SAVINGS

BENEFITS OF LAUGHTER

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

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Discover how a few laughs a day may improve your health and wellness.

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SMOKY BLACK BEAN BURGERS

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

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

STROKE RISK REDUCTION Every year, over 50,000 Canadians have a stroke. Will you be one of them? Find out if you are at risk of stroke and what you can do to reduce your risk of a stroke.

Healthy Choices 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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SUPPLEMENTS FOR HEART

Ian Lloyd Pharmacist

cholesterol and diabetes. Perhaps the best, and inHeart disease is not something one should worry frequently mentioned, supplement to prevent about, right? There are more worrisome things in heart disease is regular exercise. The Canadian the world. On the other hand, maybe you should Physical Activity Guidelines recommend that you turn your attention to your heart. Heart disease and get at least 150 minutes of moderate to vigorous stroke are the second and third leading causes of exercise per week. Preferably in bouts of 10 mindeath in Canada. That means 29% of all deaths in utes or more. I like the idea of micro exercising. It Canada can be attributed to cardiovascular disease. can be hard to find the time to In case you were wondering, dedicate a half to one hour to cancer is at the top of the list at “It is thought that if you exercising three times a week.

30% of all deaths in Canada. are inactive and become Why not do it in smaller pieces?

Someone has a heart attack physically active, you can This year I have started doing every seven minutes in Canada. reduce your heart attack the seven minute workout. This There is good news though: risk by 35% to 55%.� workout is only seven minutes rates of heart attack and stroke long and works every muscle have been declining. The rates group in the body. There is even a smartphone have dropped 25% over the last 10 years. The reaapp that tells you how to do it. Try your best, the sons for this are unclear, but I'm not fussy why. Any health rewards can be great. It is thought that if reason for a decline in heart disease is a good reayou are inactive and become physically active, you son. Vitamin and botanical supplementation can can reduce your heart attack risk by 35% to 55%. play a role in the prevention of heart disease. This What other risk factors can supplements help to month I shall discuss the most popular supplements reduce? Another easy way to reduce your risk of for heart disease and new research on the subject. developing heart disease is to stop smoking. It Depending on who you read, there are either sounds easy, but it is certainly not. Talk to your five or eight modifiable major risk factors for develPeoples Pharmacist about ways to help you quit oping heart disease. The word modifiable is used smoking. Or even better, take the first step yourself. because these are areas in which you can make In BC, call the medical information line (8-1-1) and changes. Men have a greater risk of developing ask to speak to a QuitNow coach. They can also give heart disease, you can't really modify this fact. you an authorization for free nicotine patches or Well, actually, you can, but that is an entirely chewing gum, which you can obtain from your different article. The areas where you can make local Peoples Pharmacist. changes are: smoking, alcohol intake, physical Are there supplements that can help lower your inactivity, obesity, high blood pressure, high blood 4 PEOPLES Health

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Supplement Your Health & Wellness Jamieson

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Health & Wellness Peoples Pharmacists not only have years of training for medications, but also about the conditions they treat. Talk to Peoples Pharmacist about your health and wellness.

Vitamin D3 An essential vitamin for overall health.

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STROKE RISK REDUCTION

the symptoms usually disappear within 24 hours.

What Is A Stroke?

However, a TIA is still very serious because it could A stroke is a sudden interruption of blood flow to still cause brain damage, and because it is a warning the brain. Without the oxygen and nutrients that you are at risk of a stroke. carried by the blood, brain cells begin to die. The Am I at risk for a stroke? longer blood flow is interrupted, the greater the risk Every 10 minutes on average, a Canadian has a of permanent brain damage and death. stroke. Could you be next?

There are two common types There are many things that of stroke, Ischemic and HemorEvery 10 minutes on increase your risk of a stroke rhagic. average, a Canadian (called stroke risk factors). Some In Ischemic stroke (80% of has a stroke. are things you can't control: strokes), a blood clot blocks • age over 65 blood flow to the brain.

Could you be next?

• male gender (women are Ischemic strokes may be: also at risk after menopause) • thrombotic: A blood clot • family history of stroke forms in a blood vessel in the brain and blocks it.

• First Nations, African, or South Asian ancestry • embolic: A blood clot forms in another • personal history of a stroke or TIA ("mini-stroke") part of the body (such as the heart), Fortunately, there are also many things you may moves into the brain, and blocks a blood be able to control: vessel.

Lifestyle issues: In Hemorrhagic strokes (20% of strokes) blood • being overweight vessels rupture in the brain, causing blood to leak • drinking too much alcohol (more than 2 drinks out. The leaking blood and the interruption of per day or 10 drinks per week for women or normal blood flow damage the brain. more than 3 drinks per day or 15 drinks per week Depending on the part of the brain affected, for men) strokes can affect your vision, mobility, thoughts, • unhealthy diet (low in fruits and vegetables memory, and speech. and high in sodium and saturated or trans fat) Some people may have a "mini-stroke," also • lack of physical activity called a TIA (transient ischemic attack). With a TIA, • smoking the blood flow to the brain is temporarily blocked.

• stress A TIA causes the same symptoms as a stroke, but 6 PEOPLES Health Join us on

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Continued On Page 8

Reduce Your Risks One-button fully automatic operation that can detect irregular heartbeats. The monitor stores the last 90 readings in memory and also calculates and displays the “average” of the total readings stored in memory. An AC adapter is included.

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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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B.C. SMOKING CESSATION PROGRAM The B.C. government’s Smoking Cessation Program helps eligible B.C. residents stop smoking by assisting them with the cost of smoking cessation aids such as nicotine replacement therapy products. To find out more, talk to a Peoples Pharmacist about your plans to quit and B.C. Smoking Cessation program.

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tro e

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..Continued From Page

Medical conditions R atrial fibrillation R diabetes R high blood pressure R high cholesterol Some people may have other risk factors not listed here.

What causes a stroke A stroke happens when the blood flow to the brain is interrupted, usually in one of two ways: 1. A blood clot blocks blood flow to the brain.

This is called an ischemic stroke.

The blood clot may get into the brain by: - forming in a brain blood vessel (thrombotic stroke) - forming elsewhere in the body (such as the heart), and moving through the bloodstream to the brain (embolic stroke) or 2. Blood vessels burst in the brain.

This is called a hemorrhagic stroke. Blood leaking into the brain and the interruption in blood flow both damage the brain.

What are the symptoms of a stroke Stroke warning signs Learn to recognize the warning signs of a stroke.

If you see them, respond immediately by calling 9-1-1 or your local emergency number. It can significantly improve survival and recovery.

This list includes common stroke warning signs but is not a complete list of all possible warning signs. Some people may have additional warning signs not listed below: R Weakness: Sudden loss of strength or sudden numbness in the face, arm or leg, even if temporary.

R Trouble speaking: Sudden difficulty speaking or understanding or sudden confusion, even if temporary.

R Vision problems: Sudden trouble with vision, even if temporary.

R Headache: Sudden severe and unusual headache.

R Dizziness: Sudden loss of balance, especially with any of the above signs.

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How could a stroke affect my health and lifestyle The effects of a stroke vary from person to person: some people die, others recover completely, but many have effects that could last a lifetime.

Death

15%

Very severe disability (you will need long-term care)

10%

Moderate-to-severe disability (you can function on your own but with difficulty)

40%

Mild disability (your disability is inconvenient but does not have a major impact on your life)

40%

Complete recovery

10% Continued On Page 1

Spotlight

On Our Communities

Campbell River Once a no-fuss pulp-and-paper mill town, the city is now blessed with a full range of urban amenities: good dining, all-budget accommodations, plentiful parks and a remarkably generous network of oceanfront walkways.

There are also boutique shops, art galleries, several superb museums and an acclaimed Sunday farmers' market in a downtown core that invites park-and-walk exploration. Watch the cruise ships float past neighboring Quadra Island. Dine on fish-and-chips in marinas packed with luxury pleasure boats. Cast a line off Canada's first public saltwater fishing pier.

And inhale the intoxicating fresh air blowing in off the Discovery Passage.

Photo courtesy Josh McCulloch/PictureBC

Photo courtesy Josh McCulloch/PictureBC

Photo courtesy Josh McCulloch/PictureBC

Nakusp

Photo courtesy Rory A McLeod/PictureBC

Photo courtesy Rory A McLeod/PictureBC

Flanked by the Selkirk and Monashee mountain ranges, Nakusp is the product of a rich history dating back to the Silvery Slocan mining boom of the 1890s. Since then, industries have come and gone, but locals have stayed for the incredible quality of life here. Today Nakusp is a great place for rejuvenating body and mind, hiking among the cedars, lounging on the beach, soaking in hot springs, or relaxing at a spa.

The village of Nakusp is laid out on a floodplain overlooking the Arrow Lake, a reservoir that is held back by Castlegar's Hugh Keenleyside Dam. The Columbia River flows through this vast, quiet waterway, and there is little boat traffic to disturb its tranquility.

Photo courtesy Rory A McLeod/PictureBC

500 was donated to the ASLCS food bank. Left picture: Jodi & Madison Clark, Colleen Ruttenberg & Ann Miskulin, ASLCS. 500 was also donated to the Arrow Lakes Hospital Foundation. Picture right: Shannon Huyber presenting cheque to Bea Anton, ALHF. 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 Peoples Drug Mart corporate fundraising program. peoplesdrugmart.com People First

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Stroke Risks.Continued From Page 8

Here's what could happen to you after a stroke: Type of problem

What could happen?

How could this affect my life?

Physical problems

You could have weakness or paralysis along one side of your body, painful muscle spasms, vision changes (double vision or "blind spots"), difficulty swallowing, constant pain, poor balance, or a loss of fine motor skills (the ability to make small, precise movements).

You could have trouble speaking, understanding speech, remembering recent events, or learning and remembering new information.

You could also have personality changes, poor judgment, and impulsive behaviour.

You may also feel frustrated, angry, depressed, or emotionally out of control.

It might be harder for you to get around and do your usual activities.

Mental challenges

Emotional changes

It could be harder for you to do your job and function day to day.

This could put a strain on your relationships.

A stroke can affect many different parts of your life, depending on the areas of the brain that were damaged: Some of these problems may improve over time. Stroke rehabilitation can help people regain some of the function they have lost and live life to the fullest.

Talk to your doctor or Peoples Pharmacist about reducing your risks for stroke. Making positive decisions to change to a healthier lifestyle can reduce your risk of stoke. *All medications have both common (generic) and brand names. The brand name is what a specific manufacturer calls the product (e.g., Tylenol®). 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 © 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.

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Ian Lloyd...Continued From Page 4

cholesterol? Dietary fibre is one of the most overlooked options to help lower cholesterol. One study found that 3.4 g of psyllium taken three times a day lowered LDL by 20%. Fibre works due to its ability to bind to cholesterol in the gut, correct? Not necessarily. There is evidence that the metabolism of fibre may lead to the products, propionate (a short-chain fatty acid) and alpha-tocotrienol (similar to vitamin E), both of which can prevent your body from making its own supply of cholesterol. Taking lots of extra fibre can cause stomach related side effects such as gas, bloating and indigestion. If you wish to increase your intake of fibre, start with small amounts and work your way up from there. You do not have to stomach those gritty powdery drinks anymore, fibre supplements can be found in capsules. Lots of fibre can also interfere with the absorption of certain medications, ask your Peoples Pharmacist for more information.

Another overlooked supplement for lowering cholesterol is vitamin B3 (niacin). It is thought that niacin reduces the amount of LDL (bad) cholesterol that the liver makes. This vitamin can also increase the about of HDL (good) cholesterol produced by the body up to 35%. That is better that some prescription medications. Niacin also has the ability to reduce triglycerides, another risk factor for heart disease. With all these great benefits, why is niacin not used more? The main reason is the primary side effect of skin flushing; at higher doses it can be quite intense. It can also cause liver problems, worsen diabetes and aggravate gout. Ask your physician or Peoples Pharmacist if niacin might still be an option for you.

Another supplement that can be helpful for heart health is Coenzyme Q10 (CoQ10). CoQ10 is able to lower cholesterol, both total cholesterol and LDL (bad) cholesterol. It has been shown to raise HDL (good) by 0.14 mmol/L, but how it does this is not clear. An HDL cholesterol level of less than 0.9 mmol/L means you're at higher risk for heart disease. But CoQ10 can help lower your blood pressure. One small study demonstrated that men who took 120mg of CoQ10 had lowered their blood pressure by 9% after 8 weeks of therapy.

Helping People Live Better Lives

We Can Help With Travel Vaccinations.

Make Peoples your first destination for travel health. Most Peoples locations provide convenient on-site vaccination services so you can have a worry free and safe vacation.

Anthony Rage

Pharmacist & Owner, Penticton

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.

Ron Downey

Pharmacist & Owner, Port McNeill

We Can Help With Medication Blister Packaging.

The Med Manager blister pack program takes the guesswork out of your daily medications.

This convenient and easy to use blister card is ideal if you are on multiple medications.

Kenny Kim

Pharmacist, New Westminster

Ian Lloyd...Continued on Page 13

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Focus On Melatonin Sleep Support Melatonin is a hormone secreted by your body's pineal gland. It helps regulate other hormones and maintains the body’s circadian rhythm, an internal 24-hour timekeeping system that affects how and when we fall asleep and wake up. During the day the pineal is inactive. When the sun goes down and darkness occurs, the pineal is "turned on" by the supra-chiasmatic nucleus and begins to actively produce melatonin. The amount of melatonin released at night varies among individuals and appears to diminish with age.

When your sleep patterns are disturbed, by travel or shift work for example, supplemental melatonin can help reset your body’s ‘clock’ and improve length of sleep and sleep quality. Melatonin is non-addictive and safe when taken as directed. Talk to a Peoples Pharmacist about the benefits of melatonin.

Going Away For Spring Break?

Some immunizations for international travel require a series of vaccinations that are administered over a 2-3 month period.

Make Peoples Your First Destination For Travel Health Most Peoples locations conveniently administer travel vaccinations on-site. Talk to a People Pharmacist if you're travelling to a tropical destination and discuss the following common illnesses: cholera, hepatitis A, hepatitis B malaria, traveller's diarrhea typhoid fever Talk to a Peoples Pharmacist who can advise you on the medications, vaccinations and health supplies that you'll need for a safe and healthy trip.

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Ian Lloyd...Continued From Page 11

There have been no known side effects seen with CoQ10 use. However, this supplement can lower blood glucose levels, so people with diabetes should use this supplement with caution. CoQ10 can also interact with warfarin, a prescription blood-thinner.

Can taking essential or good fatty acids (EFA) help reduce the risk of heart disease? It is true that omega-3 EFA can lower triglycerides. It is also true that an increased intake of omega-3 EFAs has been associated with lower risks of cardiovascular disease. Customers have told me that their cholesterol has gone down after taking supplements high in DHA and EPA, but there are few studies that show this. There have been some studies which have shown that omega-3 oils can lower triglycerides by 20%.

There are a few supplements that can help lower blood pressure. My favorite supplement, vitamin C, has been shown to be helpful for treating high blood pressure. One 30-day study of 39 individuals, taking medications for hypertension, who received 500 mg of vitamin C daily, showed a reduction of their blood pressure by about 10%.

There is also some evidence that the minerals magnesium, calcium and potassium may be associated with high blood pressure. These three minerals work together to help regulate blood pressure in the body. Some studies have shown that people who have high blood pressure may be deficient in these minerals. Perhaps this is why taking these minerals, and thus correcting this nutrient deficiency, can help reduce blood pressure.

Ask your Peoples Pharmacist if these supplements would be right for you.

There are so many other ways to help reduce your risk of developing heart disease. Ask your Peoples Drug Mart Pharmacist for more information.

Sometimes they might do an in-store heart disease awareness clinic. Perhaps the easiest thing you can do to reduce your risk of heart disease is to regularly check your blood pressure and go for a walk.

The more you know, the healthier you can be.

Written By Ian Lloyd, Pharmacist & Chartered Herbalist

PEOPLES PHARMACISTS Helping People Live Better Lives

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.

Duncan Mackay

Pharmacist & Owner, Salmo

We Can Help With Menopausal Hormone Therapy.

Select Peoples locations provide menopausal hormone therapy to help people transition through menopause more comfortably.

Talk to a Peoples Pharmacist about this health service.

Richard Lockhart

Pharmacy Manager, Cranbrook

We Can Help Reduce Everyday Strain On Your Busy Legs.

Select Peoples Drug Mart and Peoples Pharmacy locations offer compression stocking and fitting services, which help treat painful venous leg disorders.

Check with your local Peoples

Jack Ran

Pharmacy Manager, Ashcroft

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

CHOOSE JOY

While humour has always been a companion on my life’s journey, sometimes it has taken a backseat to sadness, grief and periodic bouts of adopted austerity. During these times, when mired and fortressed in the seriousness of it all, a good belly laugh has slipped in under all of my defenses and totally rocked my world. It’s the kind of laugh that arises spontaneously and lingers until your abs are sore and your tear-streaked cheeks are frozen in a permanent smile. It leaves you spent and awash in good vibes reminiscent of a refreshing downpour on the heels of a drought. It is my belief that this seemingly random act is connected to a much deeper wellspring of body knowledge. A good laugh is like letting off steam in a pressure cooker.

It can be one of the best antidotes for stress and the side effects will even put a smile on your doctor’s face.

If your focus is on maintaining health and wellness you have likely noticed how expensive it has become to support an optimal state of well-being. The Canadian health care system covers much of the expense for medical interventions but for those of us practicing a preventative lifestyle the cost of supplements, alternate health practitioners, eating well and fitness activities can add up quickly. If we are not careful, good health will become an elitist condition. We often undervalue the simple practices that really do add quality to life; laughter being one of them. Laughing is free and contagious - it is one condition I would like to see go viral.

While the benefits of laughter cannot always be scientifically measured, there appears to be a correlation between laughing and a greater sense of wellness. These are just some of the benefits attributed to a good chuckle: 1. It is like a mini workout. Laughing stretches and exercises abdominal muscles and facial muscles; it burns calories, stimulates endorphin release and oxygenates the blood stream. Who says fitness can't be fun too? Remember the days when laughter and physical play were synonymous? Perhaps the real key here is finding a fitness activity that actually brings you joy.

2. Laughing induces the relaxation response which is good for the heart, digestion, blood sugar levels, sleeping patterns, immunity and hormone levels. Stress constricts the body so

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anything that loosens us up is a very good thing.

3. While laughing may be difficult when caught in the grips of a dark depression, humour and a positive outlook may well be a prescription for resilience. Laughing eases anxiety and panic, is a mood improver and contributes to a more zestful life experience. If you are feeling blue, seek out people and activities that bring joy and a lightness of being.

4. Humour strengthens our social bonds. It is hard not to feel positive regard toward friends, family and lovers after a shared belly laugh. What a great way to help heal resentments, disagreements and hurt. Being mindful of when to use humour appropriately is important though Nothing worse than laughing when someone is seriously distraught.

Learn from a master. You only have to study a child at play to reconnect with an essence we were all born with. Somewhere in the becoming an adult program the seriousness of it all sets in and we forget how to play. Shifting one's perspective begins with the ability to laugh at our own humanity. Rather than get bummed about an event, find the humour in it and share the story with friends and family. Play with life rather than let life play you.

Do not despair if joy is not your default emotion. Just as meditation can become a practice, so too can laughter.

Laughter yoga is a group practice of prolonged intentional laughing and playfulness. Participants are lead through exercises that help people physically and emotionally warm up to laugh. The intentional laughter soon becomes spontaneous as the tickle bug bypasses all cognitive controls.

As you integrate more humour into your daily routine, weed out association with people or activities that bring you down.

For myself, I have weeded out taking in pervasive negative media events. Some people may think that is ostrich-head-inthe-sand behaviour but I have found the important world events will find me without having to look for them. My own self care practices trump being caught up in every traumatic world event reported. I have learned over the years that there are things out of my sphere of control. While I can't change the world, I can change how I interact with it and I choose joy.

Good Health to You

Smoky Black Bean Burgers Vibrant southwestern flavours in a satisfying vegan burger. Shape the patties on a piece of waxed paper to make it easier to lift and transfer them to the frying pan.

Cooking oil onion .Chopped Garlic cloves, minced (or 3⁄4 tsp., 4 mL, powder) Finely chopped chipotle peppers in adobo sauce (see Tip, below) Chili powder Salt Can of black beans, rinsed & drained Cooked long-grain brown rice (or 3⁄4 cup, 175 mL, uncooked) Cooking oil Large avocado Salsa Lime juice Multi-grain (or whole-wheat) Hamburger buns, split Large tomato slices Small yellow pepper, cut crosswise into rings

1 tsp.

1 cup 3

5 mL 250 mL 3

1 tsp.

5 mL

1 tbsp. ⁄4 tsp.

19 oz.

21⁄2 cups

15 mL 1 mL 540 mL 625 mL

1 tbsp.

1 2 tbsp.

2 tsp.

6

15 mL 1 30 mL 10 mL 6

6 1

6 1

1

Smoky Black Bean Burgers

Heat first amount of cooking oil in large frying pan on medium. Add next 5 ingredients. Cook for about 5 minutes, stirring occasionally, until onion is softened. Transfer to large bowl.

Coarsely mash half of beans in small bowl. Add to onion. Add rice and remaining beans. Mix well. Divide into 6 equal portions. Shape into 1/2 inch (12 mm) thick patties.

Heat second amount of cooking oil in same frying pan on medium. Cook patties for about 3 minutes per side until golden brown and heated through.

Mash next 3 ingredients in small bowl. Spread avocado mixture onto bun halves.

Serve patties, topped with tomato and yellow pepper, in buns. Makes 6 burgers.

1 burger: 430 Calories; 10 g Total Fat (4.5 g Mono, 1.5 g Poly, 1.5 g Sat); 0 mg Cholesterol; 73 g Carbohydrate; 12 g Fibre; 17 g Protein; 740 mg Sodium Tip: Chipotle chili peppers are smoked jalapeno peppers. Be sure to wash your hands after handling. To store any leftover chipotle chili peppers, divide into recipe-friendly portions and freeze, with sauce, in airtight containers for up to one year.

20

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Reprinted from Vegetarian Recipes© Company's Coming Publishing Limited

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