Peoples Health Magazine Volume 16, Number 10 Until Nov 22 PDM523

PEOPLES Health Helping People Live Better Lives

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OSTEOPOROSIS

TIPS ON PREVENTING

DEPRESSION HELPFUL ADVICE ON

CLOVERDALE & RICHMOND COMPANY’S COMING RECIPE SPOTLIGHT ON

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PEOPLES Health

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November 2015

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Features & Cover Articles 4 7

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OSTEOPOROSIS

HEALTHY SAVINGS

Read about osteoporosis which is often known as “the silent thief” because bone loss occurs without symptoms.

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

Are you tied to your phone or iPad? Consider unplugging every now and then to unwind and recharge.

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A look at Richmond and Cloverdale, two B.C. communities that Peoples is proud to be a member of.

Brand new feature recipe From Company’s Coming 400-calorie Mains.

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

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SCALLOP AND ARTICHOKE RISOTTO

SPOTLIGHT ON OUR COMMUNITIES

DEPRESSION Find out about the different types of depression and prevention and treatment options.

Bone Support 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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OSTEOPOROSIS

Osteoporosis is a health concern that causes bones to become thin and weak. While it is primarily a concern for women, men can also develop low bone density. While nobody dies from low bone density, it can cause a loss of mobility and sometimes pain. Very few women - and men- know they have osteoporosis before it is too late. They might fracture a wrist, crack a rib or break a hip. This is why it is very important to have your bone density tested. If you are a women over the age of 50, ask your doctor for a bone density scan. It is best to know as early as possible if osteoporosis is a concern for you. Then you can focus on prevention and consider the many treatment options available.

There has recently been news about the side effects from the drugs, that help to treat osteoporosis.

This news is related to the possibility that oral bisphosphonates (Fosamax and Actonel) may be linked to osteonecrosis of the jaw. Osteonecrosis is a disease caused by a reduced blood flow to the bones in the joints. With too little blood, the bone starts to die. and may break down. It is known that patients who received IV bisphosphonates, for cancer, had a higher risk for developing osteonecrosis. Despite the great flurry of news reports, its occurrence is still quite rare, less than 1 in 1000. Osteonecrosis has occurred in patients who have had recent dental surgery, which exposed the bone. The bisphosphonates are believed to prevent bone turnover, which is needed for healing after dental surgery. The bisphosphonates, or surgery, might not be the only cause of osteonecrosis, 4 PEOPLES Health

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Ian Lloyd Pharmacist

as bacteria are also suspected for causing this problem. It is also not clear what should be done about it.

If you are planning any dental procedures it is best to tell you dentist or dental hygienist that you are taking medication for osteoporosis.

To further complicate matters, there are also questions about how long someone with low bone density should take a bisphosphonate. The current thought is that five years is the maximum length of time a person should take this medication. Women who have taken bisphosphonates for five years have the same risk of breaking a bone as women who have been taking this drug for 10 years. To make matters more confusing, there is doubt whether some women should be taking osteoporosis drugs at all. A recent report suggests that there is no benefit for bisphosphonates in women that have not broken any bones. Yes, this does make treating osteoporosis more complicated.

But it does allow a discussion between patient and physician about treatment options for your health.

Ask your Peoples Drug Mart Pharmacist if you have questions about osteoporosis, or any other health care topic.

There are also some new injectable treatment options for osteoporosis. One called Prolia速 is given twice a year, while Aclasta速 is given once a year.

They are just as effective as the tablets used to treat osteoporosis. The main advantage of these medications is convenience. Gone is the need to remember your osteoporosis medication every week, your doctor provides a once or twice a year injection and Continued On Page 11

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DEPRESSION

Everyone feels sad or down at times, especially after experiencing a disappointment such as not getting the job you interviewed for. However, these feelings of sadness are usually short-lived.

Depression, on the other hand, is a medical condition characterized by long-lasting feelings of intense sadness and hopelessness associated with additional mental and physical changes. Depression can affect someone's personal, social, and professional life.

About 1 in 5 women and 1 in 10 men will suffer from depression at some point in life. Depression in children and adolescents occurs less commonly than in adults. Almost 1.5 million Canadians have serious depression at any given time, but less than one-third of these people seek medical help.

There are several different types of depression, and the diagnosis is mostly determined by the nature and intensity of the mental and physical symptoms, the duration of the symptoms, and the specific cause of the symptoms, if that is known.

Clinical depression or ma9or depressive disorder MDD is the most serious type of depression in terms of the number and severity of symptoms, but there are significant individual differences in the symptoms and severity. People affected with major depression may not have suicidal tendencies and may never have received medical treatment. The person's interest and pleasure in many activities, energy levels, and eating and sleeping patterns are usually altered.

Dysthymia refers to a low-to-moderate level of depression that persists for at least 2 years, and often longer. While the symptoms are not as severe as in major depression, dysthymia can still have a major impact on a person's quality of life. It is often not recognized that dysthymia is a medical condition that responds equally PEOPLES Health Join us on

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effectively to the same treatments as major depression.

Some people with dysthymia develop major depression at some time during the course of their depression.

Bipolar disorder or manic depression includes both high and low mood swings and a variety of other significant symptoms not present in other types of depression.

Other types of depression include seasonal affective disorder SAD depression with psychosis and postpartum depression.

S SAD is a subtype of depression that regularly occurs at the same time of year (most often in the fall or winter months in North America).

S Depression with psychosis occurs when depression is severe and is associated with hallucinations (hearing or seeing things that are not there) or delusions (thoughts that are not based in reality).

S Postpartum depression often begins a few weeks after giving birth and is a subtype of depression.

Postpartum depression is different from the temprary state known as the baby blues that often happens 24 to 72 hours after a woman gives birth. This temporary state is caused by the hormonal changes that occur during pregnancy and after giving birth and typically resolves in a week or so.

Postpartum depression lasts longer than the baby blues and interferes with the woman's emotional and social functioning.

In some cases, depression is associated with other chronic medical conditions, which negatively impact the person's quality of life and well-being.

Causes There is no single cause of depression. Rather, it usually results from a combination of factors such as an imbalance of brain chemicals, family history, thoughts or beliefs that increase the risk of depression, and traumatic or Continued On Page

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stressful life events.

One factor involved in depression is an imbalance of the chemicals that help send messages in the brain.

These chemicals in our brain also help regulate our emotions, behaviours, and thinking. How we perceive the world and what happens to us can also contribute to depression.

Depression has a genetic component (i.e., family history). While the tendency to be depressed can be genetically inherited, the onset of depression can be provoked by many factors.

Triggers of depression include S difficult or traumatic life changes (such as losing a loved one, ending a relationship, losing a job) S medical conditions such as Parkinson's disease, stroke, lupus, hypothyroidism, chronic pain, and some types of cancer S use of certain medications, including corticosteroids, anabolic steroids, narcotics, benzodiazepines, progesterone (found in some female hormonal pills), and street drugs such as amphetamines S alcohol, which has short-term and possibly long-term depressive effects It is important to recognize that depression is not something you can get over on your own, and it is not the result of personal weakness or an inability to cope.

Symptoms and Complications Although we all feel sad sometimes, clinical (major) depression is diagnosed when a person experiences at least 5 of the symptoms below (one of which must be depressed mood or loss of interest or pleasure in daily activities), on most days for at least 2 weeks S depressed mood (sadness) S loss of interest or pleasure in daily activities S changes in appetite or weight S fatigue or loss of energy S insomnia (trouble sleeping) or chronic oversleeping S noticeable changes in activity level (agitated or slowed down) S feelings of worthlessness or guilt S difficulty concentrating or making decisions S recurring thoughts of death or suicide Other symptoms of depression may include S loss of interest in work and other activities S avoiding family members and friends S irritability S crying easily S hallucinations (hearing or seeing things that aren't there) S delusions (having thoughts that are not based on reality) PEOPLES Health Join us on

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S body aches and pains, such as headache, joint pain, or abdominal pain (these symptoms may be reported rather than feelings of sadness) Clinical depression may vary in its severity, and in its extreme forms (i.e., thoughts of suicide) it can be lifethreatening and require immediate medical attention.

Symptoms of other forms of depression, although generally milder, may still negatively affect a person's daily activities and quality of life.

Making the Diagnosis To diagnose depression, your doctor will ask you questions about the symptoms you are experiencing and their severity.

Your doctor may perform a physical exam and order blood tests to make sure there isn't an underlying medical cause for your symptoms.

Physicians are trained to help you, and to take depression and its treatment seriously. Together with your doctor, you can begin to identify and manage the nature of the problem, and then develop a treatment plan. This may include a referral to a psychiatrist or psychotherapist.

Treatment and Prevention Most types of depression respond to antidepressant medications psychotherapy or a combination of both. Providing education about depression and its treatment to people with depression and to their family members may also be part of a treatment plan.

Medications Sometimes people with depression are unaware that medications can help them, or they are at first hesitant to take antidepressant medications to manage their condition. However, there are many different medications available today to help treat depression. You and your doctor can work together to decide what medication is best for you.

Some of the more commonly used medications for depression include SSRIs (selective serotonin reuptake inhibitors such as fluoxetine*, paroxetine, citalopram, and escitalopram), SNRIs (serotonin-norepinephrine reuptake inhibitors such as duloxetine, venlafaxine, and desvenlafaxine), bupropion, trazodone, mirtazapine, MAOIs (monoamine oxidase inhibitors such as moclobemide and phenelzine), and tricyclic antidepressants (e.g., amitriptyline, doxepin, nortriptyline).

Medications used to treat depression begin to work after 2 to 4 weeks of treatment, although improvements in some symptoms may be seen within the first few weeks. In some situations, more than one medication will need to be tried until the most appropriate one is found for an individual. All medications, including antidepressants, can have side effects. Your doctor and pharmacist should explain common side effects to you and help you Continued On Page 1

Spotlight

On Our Communities

Richmond Nestled where the Pacific Ocean and the mighty Fraser River meet is Richmond, BC, a thriving multicultural destination city offering a growing range of cultural, heritage, culinary and leisure experiences well-suited to all ages and interests.

Highly accessible, the city is home to the Vancouver International Airport (YVR), 20minutes from the US border, next door to Vancouver and in close proximity to Whistler and Victoria.

This is a city full of contrasts where the Far East meets the Canadian West Coast. With a population that is 65 per cent Asian, visitors have the unique ability to experience the Far East without having to leave North America.

Photo Courtesy Tourism Richmond

Steveston Village Photo Courtesy Tourism Richmond

Night Market Photo Courtesy Tourism Richmond

Cloverdale, Surrey Cloverdale is a historic town in Surrey, B.C., which is east of Vancouver. The town was founded initially as a small farm community in 1870 for its fertile land and temperate climate. Cloverdale is a great place for families, with a small town atmosphere yet close to big city amenities.

Cloverdale is also known for the yearly Cloverdale Rodeo and Country Fair on the Victoria Day long weekend, which attracts visitors from all over western North America. It is the fifth largest rodeo in Canada. Its location, the Cloverdale Fairgrounds, is also home to Fraser Downs, which is a popular racetrack and casino.

Photos courtesy Tourism Surrey

Peoples Drug Mart is the presenting sponsor of the annual B.C. & Yukon Walks for ALS. Peoples Drug Mart Walks for ALS is a fun, family friendly event that occurs across British Columbia in 16 communities and is organized by local volunteers. Photo to right: Sheryl O’Toole, Peoples Drug Mart, (right) accepting title sponsor plaque from Wendy Toyer, ALS Society of BC, at the Surrey Walk for ALS.

The Peoples Drug Mart Walks for ALS are about taking to the streets, pathways, sidewalks and parks across B.C. to raise money for breakthrough ALS research and services to support those living with ALS and their families.

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to manage them should they occur. Most antidepressants should be taken for at least 6 to 24 months after the episode of depression has resolved.

Herbals Studies have shown that St. John's wort is not effective for people with clinical (major) depression. Although people with mild symptoms may receive some benefit from it, you should talk to your doctor and pharmacist before taking any herbals or over-thecounter medications. Keep in mind that some herbal medications may interact with prescription or over-thecounter medications.

Psychotherapy Psychotherapy can be an important part of managing depression. Psychiatrists, psychologists, and some family doctors are trained to help people recognize and overcome the kind of thinking that causes depression. Support groups, friends, and family can also help.

Other treatments S In more severe cases, electroconvulsive therapy (ECT) is used, but it is generally reserved for those

who do not respond to medications.

S Light therapy (or phototherapy, which involves controlled exposure to artificial sunlight) can help some people overcome symptoms associated with seasonal affective disorder.

S Physical activity and sports can improve depression by helping to relieve anxiety, increase appetite, aid sleep, and improve mood and self-esteem. Exercise also increases the body's production of endorphins, a natural mood-elevating hormone.

S An active lifestyle, supportive family and friends, and a positive outlook can go a long way in coping with depression. *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 W 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.

Flu Vaccinations Flu season is coming and Peoples Drug Mart is committed to helping you stay healthy all season long.

Getting the flu vaccination is your best defense against seasonal flu and many Peoples Drug Mart and Peoples Pharmacy locations offer convenient flu vaccination services. It’s easy and can help you beat the flu bug.

Peoples Locations That Administer Flu Vaccinations Ashcroft Campbell River Chase Chetwynd Cranbrook Gold River Golden Kelowna West Kelowna 10 PEOPLES Health

Kitimat Langley Lytton Mackenzie Nakusp Nelson North Vancouver Penticton Port Hardy

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Port McNeill Quadra Island Revelstoke Richmond Salmo Scotch Creek Sooke Sparwood Surrey (Fraser Hwy.)

Surrey (Cloverdale) Terrace Trail Ucluelet Vancouver (Denman) Vancouver (Champlain) Vancouver (Main St.) Vancouver (West 57th Ave.) Victoria (Quadra St.) Victoria (Feltham Rd.)

PEOPLES PHARMACISTS

Ian Lloyd...Continued From Page 4

you are done. Reduction of stomach related side effects is also a benefit of these medications. Talk with your Peoples Pharmacist or doctor to see if these medications would be right for you. While they are expensive, the cost is almost the same as yearly treatment with tablets.

There has been recent news that calcium supplements might increase your risk of heart disease.

While this is partially true, one must not forget that calcium is foremost in the prevention of osteoporosis.

The study in question found that people who took high doses of calcium (>1000mg/day) experienced more heart attacks than those who did not take calcium. The real increase in risk was not that great, however it did cause health care professionals to recommend that people reduce their supplemental use of calcium. Health Canada recommends that an adequate intake of calcium is 1000mg to 1200mg from all sources. We generally get about 300-400mg of calcium in our diet without really trying, so we only need a slight top-up to meet our daily requirements.

Adequate vitamin D intake plays an important role in bone formation. Your body needs vitamin D to absorb and use the calcium to make bone. Some people ask me if they still need to take vitamin D, since the body can make its own supply from sunlight. While this is true, do you get at least 15 minutes of direct sunlight every single day of the year? This might not be that case for everyone, especially during the winter months or for those who are shut-ins. I recommend taking about 10002000IU of vitamin D a day just to be sure.

With a focus on non-drug treatments for osteoporosis, there are many things you can do to reduce your risk of developing this bone thinning disease.

The first is to participate in regular weight bearing or resistance exercises. A weight bearing exercise is one where the muscles work against gravity and include walking, stair climbing and dancing. While bicycling and swimming are excellent exercises to strengthen the cardiovascular system, they may not be as helpful for preventing osteoporosis. Resistance exercises include weight lifting or using elastic exercise bands. All of these exercises have been shown to prevent bone loss. Remember, it is best to talk to your

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.

David Lafreniere

Pharmacist & Owner, Revelstoke

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.

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.

Merv Banting

Pharmacist & Partner, Ucluelet

Ian Lloyd...Continued on Page 13

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Focus On Vitamin B12 Helps Keep Nerve & Blood Cells Healthy In addition to producing red blood cells and keeping nerves healthy, B12 helps make DNA, the genetic material in all cells. B12 also helps the body metabolize fats, proteins, and carbohydrates. In some people, especially those over age 50, the body does not produce sufficient “intrinsic factor,” a component of stomach acid required for absorbing vitamin B12.

Likewise, vitamin B12 is poorly absorbed by people who suffer digestive disorders, such as Crohn’s or celiac disease. Certain acid reducing medications can interfere with the body's absorption or use of vitamin B12 and a supplement should be considered to maintain health and wellness.

Talk to a Peoples Pharmacist about the health benefits of vitamin B12.

Going Away For A Winter Holiday?

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 Peoples 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

physician before starting any new exercise program. that didn't sound right, but I'm sure you know what I mean. Smoking is bad for you in so many ways including increased bone loss. If you are thinking about quitting talk to your doctor or Peoples Pharmacist. There are even stop smoking treatment options that are available for free. Alcohol is one of those double edged lifestyle choices. Moderate consumption of alcoholic beverages can reduce your risk of heart disease and possibly dementia. However over consumption of alcohol has a lengthy list of health risks. So how much is too much? The general guideline is 1-2 drinks a day for women and 2-3 drinks a day for men. A drink is considered to be one standard bottle of beer, 5 ozs of wine or 1.5 oz of spirits. You might also want to talk to your Peoples Pharmacist to see if alcohol interferes with any medication you are taking. Another at home treatment option for osteoporosis is fall prevention. While this may sound silly at first, it is a very serious concern for seniors living at home. Look around at the floor of the home, is there clutter, slippery rugs or poor lighting. The risk factors for falls in the home go on and on. We make our homes safe for babies, it should be no different for seniors living at home.

You may also have read that vitamin K can help with osteoporosis. This is partially true. A special form of vitamin K (menaquinone) might be helpful for increasing bone mineral density. This is different from the form (phytonadione) found in some multivitamins, which might not be as effective. For now, just eat more fruits and green leafy vegetables; which coincidentally have been associated with a lower risk of developing osteoporosis.

Osteoporosis is a major health concern for both women and men. Early detection can lead to effective treatment and the prevention of future complications. Ask your doctor or Peoples Pharmacist about a bone density test. The more you know about your health the better. Ask your Peoples Pharmacist for more information about osteoporosis. It is never too late to bone up on your health.

Written By Ian Lloyd, Pharmacist & Chartered Herbalist

PEOPLES PHARMACISTS Helping People Live Better Lives

We Can Help You Easily Transfer Prescriptions.

Transfer your prescriptions today simply speak with a member of our pharmacy team and we will take care of the rest.*

Jaz Kandola

Pharmacist & Owner, Kelowna

*By law, not all prescriptions can be transferred.

We Can Help With Flu Shots.

Protect yourself against the seasonal flu with a flu shot.

Most Peoples locations provide convenient on-site flu shots.

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.

Derek Langer

Pharmacist, Courtenay

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

UNPLUG TO RECHARGE

Mother Nature is a strong force to be reckoned with.

Global News reported a massive August rain storm that caused a record breaking blackout on the lower mainland. As we are a technologically dependent society, there is no end to the chaos and discomfort that people must have endured.

While my heart goes out to every one of them, I am remembering my own journey of disconnection through a 5 day power outage. Day one was extremely uncomfortable but in slowly adapting to the new environment, my whole body became relaxed and peaceful. When the power finally did come back on, it was surprising how quickly my mellow evaporated. On reflection the realization came that we have slowly acclimatized to the effect that technology has on our nervous system and its subtle contribution to other disorders.

While it is unrealistic for most people to return to a pre-gadget lifestyle, occasional unplugging could be a beneficial support for overall health and well being.

Personally, I am working toward reducing my electronic device usage. My technological dependence is at an all time high and it is justified with the excuse that because I live alone, it helps me feel connected. Perhaps that is somewhat valid, but checking for email and scrolling through endless social media streams every 20 to 30 minutes is kind of overkill. Where once I used to put on some music and curl up with a good book or immerse in a craft project for the evening, I now find myself binge watching a favourite TV series while playing games on my tablet. It’s like technology has sucked all my spare moments into a cyber vacuum and taken my creativity with them.

There once was a time when an answering machine felt invasive to me but now I am tethered to my cell phone by an energetic leash. Should my phone become misplaced or left behind, panic and anxiety ride shotgun to worry until we are reunited. At this point, one has to accept that there is a fine line between distraction and addiction. Yes, there are now whisperings of Internet Use Disorder cropping into our cultural language. Though I don’t yet feel the need for an intervention, I am ready for some off leash time for sure.

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If any of this rings true for you on any level and you are ready to look up and away from the screen, the following tips may be of benefit 1. Pick one day a week to power down. If 24 hours is too much of a stretch, choose a manageable portion of each day and gradually work up to greater periods of time. Getting out in nature is a great way to reconnect with yourself while you physically disconnect from the electronic world. Multiday hiking and camping trips are excellent times to reboot and recharge your whole being.

2. Meditation is another great tool. Turn off the gadgets and find a space where you won’t be disturbed. Yes, initially you may experience inner disturbance and the habitual mind will be mentally checking in on the gadgets. Witness the wandering mind but do not follow. Take a deep breath, bring awareness back to the solitudeU.the present momentUthe practice.

3. Find a lost passion and reconnect. Is there something that used to bring you joy that you can’t make time for anymore?

Dust off that guitar, start a new chapter in your journal, or get out of the house altogether and take a class that you have been procrastinating on. The added bonus of taking a class is the good old fashioned physical connection with people of like interests. There really is no substitute for actual eye contact and a shared human experience.

4. Be more mindful of your technology usage. Too often we are multi tasking screens while trying to interface with people and activities in our life. This actually dilutes the value of everything you are doing. If you are texting be 100 present when you text. If you are visiting with a friend be 100 present with your friend.

Some of the benefits of disconnecting are subtle but powerful. Too much screen time in the evening has been linked to stress, depression and sleep disorders. While social media has benefits that create connection it can also contribute to feelings of lack, jealousy, envy, loneliness and fear of missing out. Your own unique life is waiting for you and it isn’t happening on a screen. What are you going to do with it?

Good Health to You

Scallop and Artichoke Risotto Rich and creamy risotto is always an elegant main course—perfect for serving company. Tender shrimp, tangy artichoke, and a lovely herb flavour make this recipe unforgettable. Serves 6

Scallop & Artichoke Risotto

6 cups (1.5 L) prepared low-sodium vegetable broth 1 Tbsp (15 mL) cooking oil 1 cup (250 mL) chopped onion 1 1⁄2 cups (375 mL) arborio rice 1 cup (250 mL) grated zucchini (with peel) 1 clove garlic, minced 1 ⁄4 tsp (1 mL) coarsely ground pepper 2 tsp (10 mL) olive oil 1 lb (454 g) small bay scallops 1 × 14 oz (398 mL) can of artichoke hearts, drained and quartered 2 cups (500 mL) halved grape tomatoes 3 oz (85 g) goat (chèvre) cheese, cut up 3 Tbsp (45 mL) chopped fresh parsley 1 Tbsp (15 mL) white wine vinegar Bring broth to a boil in medium saucepan. Reduce heat to low. Cover to keep hot.

Heat cooking oil in large saucepan on medium. Add onion. Cook for about 5 minutes, stirring often, until onion is softened.

Add next 4 ingredients. Heat and stir for about 1 minute until rice is coated and garlic is fragrant. Add 1 cup (250 mL) of hot broth, stirring constantly until broth is absorbed. Repeat with remaining broth, 1 cup (250 mL) at a time, until broth is absorbed and rice is tender and creamy.

Heat olive oil in medium frying pan on medium. Add scallops. Cook for about 2 minutes. Add scallops to rice mixture.

Add artichoke hearts. Stir. Cook for about 3 minutes, stirring constantly, until heated through.

Add remaining 4 ingredients. Stir gently. Serve.

1 serving: 370 Calories; 8 g Total Fat (3 g Mono, 1.5 g Poly, 2.5 g Sat); 45 mg Cholesterol; 48 g Carbohydrate (3 g Fibre, 5 g Sugar); 25 g Protein; 750 mg Sodium

20

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Reprinted from 400-calorie Mains Company's Coming Publishing Limited

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