PEOPLES Health Helping People Live Better Lives
MIGRAINES
WHAT YOU NEED TO KNOW ABOUT
SODIUM AND POTASSIUM BETTER TOGETHER-
MACULAR DEGENERATION HELPFUL ADVICE ON
CRANBROOK & LYTTON SPOTLIGHT ON
THE ALS SOCIETY OF BC HELP SUPPORT
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PEOPLES Health
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April 2015
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Features & Cover Articles 4 7
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MIGRAINES
HEALTHY SAVINGS
Read about migraine triggers and find out ways to treat and prevent these debilitating headaches.
Great selection of quality health and wellness products from Peoples Pharmacy.
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FEATURE HEALTH PRODUCTS Sale priced health products for optimal health & wellness.
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MACULAR DEGENERATION
SPOTLIGHT ON OUR COMMUNITIES A look at Cranbrook and Lytton two B.C. communities that Peoples is proud to be a member of.
Help information on Age-related Macular Degeneration, the leading
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cause of legal blindness in Canada, accounting for 34% of cases.
Join us in supporting the ALS Society of BC through the April Dollars for ALS campaign.
SODIUM AND POTASSIUM BETTER TOGETHER Read about the dangers of too much sodium and how potassium can help balance your intake.
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Brand new feature recipe From Company’s Coming 400-Calorie Mains
THE ALS SOCIETY OF BC
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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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MIGRAINES
Pharmacist
Migraines are hard to describe. Most of us have had a headache at some point in our life, but a migraine is much worse. They can be completely debilitating for days with pain, nausea, vision problems and sensitiity to light. Unfortunately, people may not know when and why their migraines emerge. This month I will try to explain why migraines occur and how to help treat or prevent them. I will also discuss other types of headaches. There are many different types of headaches besides migraines. The most common type is called the tension headache. It is not known what causes this type of headache, but it is thought to be related to muscle tightness in the face, scalp and neck. Symptoms include dull, aching pain and a sensation of tightness. Cluster headaches are an odd type and tend to occur, for lack of a better word, in clusters. These headaches occur in frequent bouts that can last for days or weeks, then have periods of remission. Symptoms can be excruciating pain, but usually only affect one side of the head. Then there are the miscellaneous headaches. Included in this list are sinus headaches, cold stimulus headaches (a.k.a. brain freeze), rebound headaches and the caffeine withdrawal headaches. What causes a migraine and why does it hurt so much? The exact cause of migraines is not known, but researchers have a few ideas. One theory involves a three-step process. The first step is referred to as “initiation;” in this step something begins the migraine chain of events. It could be stress, food allergies or other triggers. During the second step, called “prodrome,” the body responds to these triggers by releasing blood vessel constricting substances. This causes a reduced blood flow in certain parts of the brain. It is believed this blood-flow reduction may cause 4 PEOPLES Health
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the ‘aura’ that is experienced before a migraine headache attack. The third or “headache” step is where your body responds to this reduced blood flow by causing rapid blood vessel dilation. This increased blood flow might cause the pounding sensation that is felt during a migraine. This is a very simplified version of what it thought to happen. The process of trying to condense an entire theory, which is written in medical science-speak, into real English, makes my head hurt. What are the symptoms of a migraine? They are not very pleasant. As well as the severe throbbing pain, they may include sensitivity to light and/or noise and nausea and/or vomiting. When should you contact your Doctor about your migraine? There are a few warning signs that should alert you to seek urgent medical attention: - A very sudden headache “thunderclap” - A headache after a blow to the head - A headache with other seemingly unrelated symptoms, such as: numbness, vision changes, slurred speech, unusual confusion or weakness - A very different type of headache than is usually experienced - A headache with symptoms of fever, stiff neck, drowsiness, vomiting and confusion Are there any home remedies that work for migraines? Sadly, there are few that work, that is why the focus is on prevention. Avoidance of migraine triggers is essential; if you get them frequently it is best to keep a journal. In this journal, you should record when and what you eat and your overall health state (were you tired, under a lot of stress, etc.) Often keeping a journal will provide a migraine pattern and with this pattern you can learn what your triggers might be. Some of the most common dietary triggers are alcohol, especially wine, Continued On Page 11
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MACULAR DEGENERATION
referred to as age-related macular degeneration The macula is a tiny circle in the middle of the (AMD). retina, a light-sensitive membrane that lines the There are some known risk factors for macular inside of the back of the eye. In older people, it degeneration. Smoking may increase your chances sometimes begins to deteriorate or degenerate for of developing the condition and seems to speed up unknown reasons. Women are believed to be more its progress. High cholesterol levels, high blood at risk than men. Macular degeneration is the leading pressure, obesity, and a diet lackcause of legal blindness in ing in dark green leafy vegetables Canada, accounting for 34% of Macular degeneration is and omega-3 fatty acids may also cases. However, macular degenthe leading cause of be associated with macular deeration rarely leaves you totally legal blindness in generation. Women seem to be unable to see. Canada, accounting for at a higher risk than men. There are two types of this Macular degeneration runs in disease: 34% of cases some families but not in all. Recent • Dry macular degeneration studies of twins suggest that both accounts for about 90% of genes and environment contribute to the onset of cases. The tissue of the retina shrinks and macular problems. Wet macular degeneration, at pigments accumulate inside of it. Dry macular least, seems to be more common in people with degeneration can progress to the wet form. poor cardiovascular health. Although it only accounts • In wet macular degeneration, new blood vessels for about 10% of the cases, wet macular degeneragrow around and behind the macula. There's tion is responsible for 90% of the blindness caused sometimes bleeding in or behind the macula. by this disease. Material seeps into the retina and settles in the Symptoms and Complications macula. This is called an exudate. Eventually the Both types of macular degeneration are completely exudate disappears, but a scar takes its place. All painless. In dry macular degeneration, the centre people who have wet macular degeneration had of the field of vision in an eye slowly blurs or grows dry macular degeneration first. dim. You can still see colours, but the details aren't Causes clear. This tends to happen over a period of years. The causes of macular degeneration are uknown, Often, people don't notice the early stages, espebut the risk grows with age. Because it's extremely cially if the other eye is working fine. rare in people under age 50, the condition is usually 6 PEOPLES Health Join us on
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Macular Degeneration...Continued From Page 6
Unfortunately, macular degeneration rarely affects just one eye. It may take time, but the other eye may eventually start to develop the same problems. The vision loss in wet macular degeneration is much more rapid. While the central part of the field of vision fades and blurs, it usually vanishes completely, leaving a large blind spot. An early sign of wet macular degeneration is when you notice that lines in the centre of the field of view become wavy. This is due to the new blood vessels leaking fluid under the macula, which lifts it from its bed and deforms its shape. Wet macular degeneration usually occurs in one eye at a time. Making the Diagnosis An ophthalmologist or eye specialist will likely know you have macular degeneration from your description of the symptoms of whiteout, blackout, or blurring of the centre of vision, but an eye exam is needed to confirm the diagnosis. Any eye test involves examining the retina visually. The ophthalmologist will look into your eyes after putting in some eye drops to dilate the pupils. Tiny yellow flecks called drusen are a possible sign of macular degeneration. Some people have drusen without macular degeneration, but increasing amounts of this material may foretell problems to come. Macular degeneration can be detected with a test called an Amsler grid. This is a poster showing a grid of vertical and horizontal lines with a dot in the centre. A person with macular degeneration may see wavy lines or missing areas of the grid while focusing on the dot in the centre. When wet macular degeneration is suspected after an eye exam, a fluorescein angiography is done to see the blood vessels in the eye more clearly. For this test, fluorescein (a nontoxic dye) is injected in to a vein and a special light is used to see the macula. Treatment and Prevention While there's little that can be done for dry macular degeneration, the disease progresses very slowly, and will probably never completely black out the central vision. Many people with this condition live PEOPLES Health Join us on
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full lives without serious disability. Some studies have suggested a link between poor nutrition and faster degeneration of the macula. According to this evidence, fruit and dark green vegetables like spinach can slow the disease and contribute to better outcomes. For some people, a doctor will recommend a daily supplement that contains zinc, copper, vitamin E, vitamin D, and beta-carotene or vitamin A. There is no cure for wet macular degeneration, but treatment may help to slow it down. Laser surgery destroys tiny, newly grown blood vessels that may be bleeding into the macula. Photodynamic therapy may also be used. This involves injecting a medication called verteporfin into a vein. Then, a light is used to activate the medication to close abnormal blood vessels. Medications injected into the eye, such as ranibizumab or pegaptanib, may be used to slow down the growth of blood vessels. Daily supplements may also be recommended. It's been shown that bright sunlight may speed up the progress of macular degeneration. Those with the condition should consider wearing UV-protective sunglasses when they are outdoors during daytime hours. People who have lost their vision may need magnifiers, strong reading glasses, and other devices to help them manage. To help reduce your chances of getting macular degeneration: • don't smoke • exercise • eat a healthy diet rich in leafy greens • maintain a healthy weight • wear sunglasses with UV protection during the day All medications have both common (generic) and brand names. The brand name is what a specific manufacturer calls the product (e.g., TylenolU). 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 V 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.
Spotlight
On Our Communities
Cranbrook Situated in the middle of the Rocky Mountain Trench, Cranbrook boasts more sunshine than anywhere else in British Columbia. Its location in this wide valley creates a feeling of openness unique for a region defined by its mountainous geography. Cranbrook is a railway town, a mill town, a commercial centre, and an island in a sea of golf courses. Cranbrook is a world-class golf destination as there are seven championship courses within twenty minutes of town. The wilderness, abundant wildlife, and quiet lakes and hikes complement the town's lure as a service and shopping hub for the surrounding communities.
Photo courtesy City of Cranbrook
Photo courtesy Janice Strong City of Cranbrook
Photo courtesy City of Cranbrook
Lytton
Photo courtesy Province of B.C.
Photo courtesy Province of B.C.
At one time, Lytton grew to such prominence that it even petitioned to be named the capital of British Columbia. Alas, it was not to be and has, in more modern times, settled to be known as one of the top spots in Canada for whitewater river rafting instead. As for its other claim to fame? The town takes its name after English novelist, Sir Edward Bulwer Lytton who is most famous for writing introductions like It was a dark and stormy nightT Lytton's past is closely linked to the Thompson and Fraser Rivers that converge here. The First Nations people called this merging of two great rivers Camchin which means the forks.�
Photo courtesy Province of B.C.
1000 was donated to the St. Bartholomew's Hospital Auxillary. The Auxillary raises money for much needed equipment for the Lytton area hospital. Lytton Peoples Pharmacy owners, Chris and Merle Dreyer presenting cheque to Irene Steer, Director and Josephine Johnson, Director. 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 HCF is funded by the owner operators of Peoples Drug Mart and from the proceeds of the Peoples Drug Mart corporate fundraising. peoplesdrugmart.com People First
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Help Support The ALS Society of BC
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Amyotrophic Lateral Sclerosis (ALS) is a rapidly progressive, neuromuscular disease. It attacks the motor neurons that transmit electrical impulses from the brain to the voluntary muscles in the body. When they fail to receive messages, the muscles lose strength, atrophy and die. ALS can strike anyone at anytime, regardless of age, gender, or ethnic origin. It does not affect the senses, and only rarely does it affect the mind. ALS usually becomes apparent either in the legs, arms, throat or upper chest area. Some people begin to trip and fall, some lose the use of their hands and arms, some find it hard to swallow and some slur their speech. Since the disease frequently takes its toll before being positively diagnosed, many patients are debilitated before learning they have ALS. The disease wreaks a devastating effect on patients as well as their families. As they struggle to cope with the prospect of advancing disability and death, ALS patients may find their financial, physical and emotional resources exhausted. It is a costly disease in its later stages -- demanding both expensive nursing care and equipment. The ALS Society of BC raises funds for both research and to provide direct services and support to those currently living with ALS. -ntil a cure is found, the Society provides patient services to improve the quality of life of those diagnosed with this disease by offering an extensive equipment loan program, support groups, and educational materials. For more information on ALS, go to ALSBC.ca
Peoples Drug Mart Walks For ALS The ALS Society of BC and Peoples Drug Mart have partnered together for the BC Walks for ALS since 2005. Since then, the Walk for ALS in BC has grown from 4 communities to 15, plus 1 more in Whitehorse, 0ukon. 60% of funds raised from the Peoples Drug Mart BC & 0ukon Walks for ALS stay in the province and go towards patient services. The remaining 40% is allocated to research programs through ALS Canada. For more walk information, go to ALSBC.ca or peoplesdrugmart.com 10 PEOPLES HealthJoin us on
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Ian Lloyd...Continued From Page 4
aged cheeses, caffeine withdrawal, chocolate, MSG, shell fish and cow’s milk. Health factors that can trigger migraines include stress, hormonal fluctuations, weather changes and bright lights. Over the counter anti-inflammatory medicines can sometimes help treat a migraine. Several of my patients have told me that by taking ibuprofen at the first sign of an upcoming headache can lessen the severity of, or even prevent, a migraine. They generally take 600mg at one time. Ask your Peoples Pharmacist if ibuprofen is right for you. Another option is my old favourite Tiger Balm. When applied to the forehead and temples, it can help reduce the severity of headaches, especially tension headaches. This is mainly due to it's high menthol and camphor content. Be very careful to avoid rubbing this balm on or near your lips and eyes, as it can be irritating to these sensitive areas. There are several supplements that can help prevent migraine headaches. Perhaps the best known is feverfew. Regular supplementation with this herbal product, Tanacetum parthenium, has been shown to reduce the frequency of migraine headaches. Regular use, for about 6-8 weeks, is needed to see results. Look for a standardized product to ensure a quality supplement; it should be standardized to contain between 0.2% to 0.35% parthenolide (one of the suspected active ingredients). Take between 50-150mg twice a day after meals. Side effects are rare but may include stomach upset, skin rashes and mouth ulcers. Ask your Peoples Pharmacist if feverfew is right for you. There has been recent interest in melatonin and its ability to help prevent migraines. It is thought that certain people who suffer from migraines might not produce enough melatonin. One small study found that patients who took 3mg of melatonin nightly, experienced significantly fewer migraine episodes. Melatonin is safe for most people, but side effects may include daytime sedation, headaches and dizziness. Pregnant women and people with epilepsy should not use melatonin. How melatonin helps migraines and headaches in not known. Researchers have found that it can lower body temperature; people that suffer from cluster headaches tend to have a higher body temperature. Melatonin might also modify blood vessel dilation and perception of pain. The mineral magnesium has also shown to be helpful in reducing the frequency of migraine headaches. It is sometimes observed that people who regularly suffer from migraines tend to have lower amounts of magnesium in their bodies. Daily doses of 1830 mg of magnesium
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.
Henry Kwok
Pharmacist & Partner, Vancouver
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.
Navi Bal
Pharmacist & Owner, Kelowna
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.
Jay Ross
Pharmacist & Owner, Trail
Ian Lloyd...Continued on Page 13
peoplesdrugmart.com PEOPLES Health 11
Focus On ASA 81mg May Help During A Heart Attack If you think you are having a heart attack, calling 911 for medical attention and chewing 2 ASA 81mg tablets may save your life. ASA 81mg slows the blood's clotting action by reducing the clumping of platelets. Platelets are cells that clump together and help to form blood clots. ASA 81mg keeps platelets from clumping together, thus helping to prevent or reduce blood clots. During a heart attack, blood clots form in an already-narrowed artery and block the flow of oxygenrich blood to the heart muscle (or to part of the brain, in the case of stroke). When taken during a heart attack, ASA 81mg slows clotting and decreases the size of the forming blood clot. Talk to your doctor or a Peoples Pharmacist about ASA 81mg.
Don’t wait for you or someone you love to develop shingles. If you’re 50 or over, ask your pharmacist for the shingles vaccine.
Shingles Vaccination The shingles vaccine protects against herpes zoster, more commonly referred to as shingles. Shingles is caused by the varicella zoster virus, which also causes chickenpox. The shingles vaccine is the best way to protect you from getting shingles. The vaccine has been shown to reduce the risk of getting shingles by 50%. For those who still get shingles after being immunized, the vaccine can reduce pain, including the type of pain that lingers after shingles. Talk to your Peoples Pharmacist today to find out how to help protect yourself against shingles and if the shingles vaccination is right for you.
Peoples Locations That Administer The Shingles Vaccination
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ASHCROFT
KITIMAT
NELSON
SALMO
TRAIL
403 Railway Ave.
327 City Center
405 Hendryx St.
#107- 4th St.
1101 Dewdney Ave.
CHETWYND
LYTTON
PENTICTON
UCLUELET
4733 - 51 Street
531 Main Street
166-1848 Main St.
SOOKE
8-6716 Sooke Rd.
1892 Peninsula Rd.
CRANBROOK
MACKENZIE
PORT MACNEILL
SPARWOOD
VANCOUVER
East Kootenay Hospital
700 Mackenzie Blvd.
1584 Broughton Blvd.
107 Centennial Square
KELOWNA
NAKUSP
REVELSTOKE
SURREY
200-3591 Elliott Rd.
88 Broadway St.
555 Victoria Rd.
107-15551 Fraser Hwy
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683 Denman St. 7160 Kerr St. 571 West 57th Ave.
Ian Lloyd...Continued From Page 11
citrate taken in 3 divided doses have been used to help prevent migraine headaches. Side effects are rare, but higher doses of magnesium tend to have a laxative-like effect. Other side effects include low blood pressure, thirst, fatigue and muscle weakness. There are many possible drug interactions with magnesium. Ask your Peoples Pharmacist if higher doses of magnesium are safe to take with your medications. I feel this option should be seriously considered by anyone who regularly gets migraine headaches. It is thought that low magnesium is a major, unrecognized health concern. Riboflavin, or vitamin B2, is also useful in helping to prevent migraine headaches. Consider taking extra vitamin B2 if you are also taking birth control pills or tricyclic antidepressants. These two medications may interfere with your body’s ability to process this vitamin. Doses of 400mg per day have been used to help reduce the frequency of migraines. Regular supplementation of vitamin B2 for as long as three months may be required to see positive results. Side effects include stomach upset and increased urination. Vitamin B2 can cause an orange-yellowish discoloration of the urine. CoQ10 is a supplement that has recently been shown to help reduce the frequency of migraines. This supplement may be particularly useful for people who are taking ‘statins’ to reduce their cholesterol. The ‘statins’ reduce the amount of this vital nutrient in the body. Doses of 100mg three times a day for three months are often needed to see results. One study showed that people who took CoQ10 had a 45% reduction in the number of migraine headache attack days. The side effects of stomach upset and heartburn are seen in less than 1% of people who take this supplement. Calling migraine headaches a minor problem is a great understatement. The pain and suffering caused by this acute medical condition can be debilitating to those afflicted. It is hard to describe the pain to someone who had never had a migraine. If you know someone who suffers from migraines, there are many things that you can do to help. Make sure they have enough of their medication(s) on hand. Help them to fill out their migraine journal, so they don’t forget what they ate or did. Being supportive and trying to reduce their stress levels is always a good idea. Lastly, get them to talk to their Peoples Pharmacist to see what supplements or medications may help to reduce the frequency of their migraines. After all, a little less pain is the world is always a good thing. 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.
Andrew Hoffert
Pharmacist & Owner, Nelson
We Can Help You Live A Better Life. Peoples Pharmacists have years of training - not only about your medications, but also about the conditions they treat. Talk to a Peoples Pharmacist, their role is changing to help you better manage your health.
Victor Choo
Pharmacist & Owner, Campbell River
We Can Help You Safely Dispose Your Unused Medications. Make your home safer by bringing expired or unused medications to Peoples. We will environmentally dispose your old medications removing the risk of accidental poisonings or medication abuse.
Frank Qi
Pharmacist & Owner, Vancouver
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SODI-M AND Darlene Booth POTASSI-M B TT R TOG TH R R.H.N., B.S.W.
When it comes to the world of nutrition, we need to be very cautious about how we apply what we learn. ducational campaigns have long been working to bring the pitfalls of excess sodium to the mainstream dialogue and to the forefront of people’s awareness. And for good reason; too much sodium can be linked to high blood pressure, atherosclerosis and increased risk of stroke and heart attack. xcess sodium can also damage the kidneys and interfere with optimal bone health. But sodium is just half the dialogue and its partner potassium, is often left in the shadows. Reducing sodium intake is a valid and viable health strategy but balance cannot be achieved if the diet does not supply enough potassium. If we go back to our hunter-gatherer roots, before the advent of processed foods, we ate a diet that was rich in potassium and very low in sodium. This was not a problem for our early ancestors because body wisdom is programmed to hang onto essential sodium and dump excess potassium. While we still have this internal program in place, it has become a problem in regard to a standard modern diet. What we typically eat is almost a mirrored flipside of our ancestral diets. Today’s diet is likely about seven times higher in sodium than potassium; the ideal ratio is two parts potassium to one part sodium. While science tends to study and focus on single elements we have to remember that the body is a holistic organism constantly striving for homeostasis. In its innate wisdom, there are mechanisms in place to ensure the interconnected systems are running smoothly. One of these mechanisms is called the sodium potassium pump. ssentially this is a cellular reaction that insures our cells maintain an optimal sodium potassium ratio. Adequate potassium is essential to insure the pump is working. Without potassium, sodium can build up inside the cells and initiate a chain reaction of negative consequences. So how do we restore balance It begins with awareness and a dedication to change. Try some of the following strategies and give yourself permission to experiment knowing that only through time and practice can the new become the norm 1. Adopt a whole foods diet that minimizes reliance on manufactured and processed foods. Whole foods are naturally low in
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sodium; potassium is plentiful in the plant kingdom. Get your potassium from a wide variety of fruits and vegetables every day and keep the middle aisle foods down to MtreatO status and make sure they are low sodium. . Put away the saltshaker and use more herbs and spices to zest up your meals. Lemon juice is rich in electrolytes that can sometimes help assuage a salt craving. While it does take time to wean off a salt habit, it can be done. Buy a salt substitute if needed but go easy on it. The real trick is to begin to enjoy the taste of real food without added salt. 3. Sodium by any other name is still sodium. Watch out for sodium containing compounds such as; sodium nitrate, sodium citrate, monosodium glutamate, baking powder, baking soda, sodium alginate and disodium phosphate. . According to Health Canada, adults and older children should keep their sodium intake between 1200 N 1500 mg. Avoid any product that lists anything over 200 mg per serving but also be aware and realistic of the serving size. Are you really only going to eat 1 serving of that food Sometimes you have to read between the lines on labels and what may look like a healthy sodium option could be due to an unrealistic serving size. . When you do use salt, use in moderation and choose natural salts like Himalayan salt , Celtic salt and sea salt that have not been heated, refined or processed. These salts contain a balance of trace elements including potassium so they are more than just straight up sodium. The real key here is that sodium is not actually detrimental in the purest sense. We need sodium to survive but not in the amounts that we are ingesting. To restore balance to the body, we have to restore balance to our food chain. The sodium potassium ratio is just one example of how a reliance on processed food can obstruct optimal health. Convenience often comes with a high price if it is not bolstered with a barrage of fresh potassium rich produce. In the immortal words of Joni Mitchell N Mwe have to get back to the garden.O Good Health to 0ou
Pesto Meatloaf Roll Meatloaf with a mild pesto flavour. Serve with your favourite salsa for the perfect taste sensation. Serves 8
Pesto Meatloaf Roll
11⁄2 lbs (680 g) extra-lean ground beef 1 cup (250 mL) fine dry bread crumbs 1 large egg 1 medium onion, diced 2 tsp (10 mL) beef bouillon powder 1 ⁄2 cup (125 mL) chopped sun-dried tomatoes, softened in boiling water for 10 minutes before chopping 3 Tbsp (45 mL) tomato paste 1 ⁄4 cup (60 mL) water Pesto 11⁄2 cups (375 mL) fresh sweet basil, lightly packed 6 Tbsp (90 mL) pine nuts 3 cloves garlic, minced 6 Tbsp (90 mL) olive oil 6 Tbsp (90 mL) grated Parmesan cheese Combine first 8 ingredients in large bowl. Mix well. Shape into 10 × 12 inch (25 × 30 cm) rectangle on greased foil. Pesto: Measure all 5 ingredients into food processor. Process for 1 to 2 minutes until almost smooth. Spread pesto on beef mixture. Roll up, jelly roll-style, starting from long edge, using foil as a guide and pulling foil back as you roll. Carefully place roll, seam side down, on ungreased baking sheet. Bake in 325°F (160°C) oven for 1 hour. Cut into 8 slices. 1 serving: 370 Calories; 24 g Total Fat (12 g Mono, 4 g Poly, 6 g Sat); 75 mg Cholesterol; 16 g Carbohydrate (3 g Fibre, 3 g Sugar); 23 g Protein; 520 mg Sodium
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Reprinted from 400-Calories Mains© Company's Coming Publishing Limited
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The articles published in People First are for the general information of the reader. While effort is made to reflect accepted medical practice and knowledge, articles should not be relied upon for the treatment or management of any specific medical concern or problem and People First accepts no liability for reliance on the articles. For proper diagnosis and medical care, you should always consult your family physician promptly. Opinions expressed in sponsored articles by, MediResource Inc., Ian Lloyd, and Darlene Booth are paid editorials and are not necessarily shared by Peoples Drug Mart stores or Peoples Drug Mart (B.C.) Ltd. Some advertised products are not available in all stores. We reserve the right to substitute products or limit quantities. Prices effective while quantities last. Sale in retail quantities only.
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