Peoples Health Magazine March 2016 Vo. 17, No. 3 Until March 20

PEOPLES Health Helping People Live Better Lives

HYPERTENSION

TIPS ON MANAGING & PREVENTING

MEDICINE CABINET CREATING THE IDEAL

NEW WESTMINSTER & MACKENZIE SPOTLIGHT ON

PEACE OF MIND WAYS TO ACHIEVE

NEW COMPANY’S COMING RECIPE - 400 CALORIE SLOW COOKER

PEOPLES DRUG MART • PEOPLES PHARMACY

10X BONUS POINTS

5

99 Ea.

WEBBER NATURALS Melatonin Sleep support.

5mg 60’s or 1mg 90’s

PDM 606 Vol. 17 No. 3

3

79 Ea.

TUMS ANTACID Heartburn and upset stomach relief.

32 - 150's

7

99 Ea.

BIOMEDIC ASA 81mg Long term preventative therapy.

Daily Low Dose 120’s

1

00

Ea.

SCOTTIES Facial Tissue Delivers comfort in every soft sheet.

88 or 126 Sheet

Prices In Effect March 7 - 20

Helping People Live Better Lives webber naturals

webber naturals

Probiotic 5 Billion

Glucosamine Chondroitin

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.

10X BONUS POINTS

9

99

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9

99

20

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% OFF

Regular Retail

JAMIESON Magnesium or With Vitamin D Supports bone health.

60-90’s

WEBBER NATURALS Flaxseed Oil Supports cardiovascular and brain health.

1000mg, 180 + BONUS 30

EUCERIN Face And Body Skin Care Moisturizes or cleanses very dry, sensitive skin.

50-473mL

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Nutritional support that targets joints and bones.

Natural Source 120 + BONUS 24 or With MSM 90 + 30’s

Multiple strains helps to maintain healthy digestion.

45-60’s

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99

24

99

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JAMIESON

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Body Guard Combats joint wear and tear and inflammation.

30 - 60's

99

WEBBER NATURALS

14 14

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Royal Red Krill Oil Helps maintain healthy cholesterol levels.

500mg, 60’s

POLYSPORIN

Eczema Care Daily Cream 165mL Ea. Body Wash 295mL

$12.99

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22

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Digestive Care Helps relieve & manage Ea. gas and bloating.

30’s

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JAMIESON

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CINNALEVE Promotes glucose metabolism and stimulates the action of insulin.

60 Capsules

TROJAN CONDOMS Assorted Selection 10 - 12's

9

99

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14

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12

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99

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JAMIESON Sleep Support Healthy Sleep 16's or Melatonin 10mg, 60's

CALTRATE CALCIUM An essential nutrient that helps build and maintain healthy teeth and bones.

50-60’s

TROJAN H2O

Lubricant Water-based formula feels Ea. real for irresistible intimacy.

163mL

TWO WEEK SALE PERIOD - Prices In Effect March 7 - 20 Some advertised products may not be available at select stores

PEOPLES Health

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March 2016

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Features & Cover Articles 4 7 IDEAL MEDICINE CABINET

HEALTHY SAVINGS

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Read on how a properly stocked medicine cabinet can be helpful with minor and major health concerns.

Save on quality health and wellness products from Peoples Pharmacy.

Darlene Booth provides tips on breathing exercises that can help you strive for inner peace and mindfulness.

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A look at New Westminster and Mackenzie, two B.C. communities that Peoples is proud to be a member of.

Brand new feature recipe From Company’s Coming 400 Calorie Slow Cooker

HEALTHY SAVINGS Save on a wide selection of medicine cabinet essentials.

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HYPERTENSION

PEACE OF MIND

SPOTLIGHT ON OUR COMMUNITIES

CRANBERRY APRICOT STUFFED TURKEY BREASTS

Many people are unaware they have high blood pressure. Read about risk factors and ways to lower blood pressure.

New 24 Hr Allergy Relief Page 12

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.

THE IDEAL MEDICINE CABINET We all like to be prepared for life's little emergencies. Quick meals are often in the freezer or an extra gift is ready for any last minute party invites. The car was been winterized and the truck has a bag of cat litter. There are many things we do to prepare that we don't even think about. Shouldn't we think about what is in our medicine cabinets? This month let us ponder what would be in the ideal medicine cabinet.

Perhaps this goes without saying, but the ideal medicine cabinet should not contain any expired medications. Once a year go through your cabinet and gather up all the expired medications. You can take them back to your Peoples Pharmacist for proper disposal. One important item to check the expiry date on is an autoinjector (Allerject or Epi-Pen). For those who experience life threatening allergic reactions, a fresh autoinjector is of paramount concern. Also make sure you carry it with you AT ALL TIMES. Make sure that not just you, but those around you, know how to use it. Ask your Peoples Pharmacist for a demonstration of how to use your autoinjector correctly. I often have my patients practice with their expired autoinjector on a phone book.

Don't forget about the autoinjectors you have in other places. Is there one in your car, purse, family members house, at school or work? Make sure those ones are not past their expiry date. It just might save your life.

It may be best to start the ideal medicine cab4 PEOPLES Health

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Ian Lloyd Pharmacist

inet from the top down, do you have something to help treat headaches or pain? My first choice for all types of pain is acetaminophen. Acetaminophen is sold under several trade names, such as Tylenol™ and Tempra™. Acetaminophen blocks the production of pain causing prostaglandins. However, it has no anti-inflammatory action because it only works in the central nervous system and not in the rest of the body. This means that acetaminophen is generally safer and has fewer side effects. This product is also the best choice for treating pain or fever in children. People with liver disease, or those who are taking medication that can damage the liver, should talk to their doctor or Peoples Pharmacist before taking acetaminophen.

Next is the nose. One item that I keep around the house for stuffy noses and sore muscles is Tiger Balm. When applied to the forehead or temples it can also help with headaches. When I get a stuffy nose, I place a very small amount of Tiger Balm under each nostril. The eucalyptus and menthol aromatic vapours help to calm nasal congestion. Another good use for Tiger Balm is to help relieve itching from bug bites.

Moving on downward are the mouth and teeth. One of the more common ailments I get asked about is chapped lips. Chapped lips, or most dry skin for that matter, is an issue where the moisture lost from the skin is greater that moisture retained. I always carry a good quality lip balm because I tend to get chapped lips.

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Medicine Cabinet Essentials Tylenol Pain Relief

Biomedic Naproxen

Pain relief that lasts for up to 12 hours.

125's

6

99

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14 19

12

TYLENOL OR MOTRIN Children's Pain Relief Formulated for kids.

20's, 24-120mL

99

IMODIUM

Ea.

Diarrhea Relief Help so you can get back to your regular self.

20 - 24's

99

JOHNSON & JOHNSON

Ea.

First Aid Kit All purpose kit.

14

Extra Strength 150’s, Ultra Relief 120’s, Muscle Aches & Body Pain 110’s or Nighttime 40’s

99

99 Ea.

25

% OFF

Regular Retail

3 4

99

Ea.

99

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OTRIVIN Cold And Allergy Relief Easy to use sprays.

20-100mL

BIOMEDIC Anti-Nauseant Helps prevent and relieve nausea and motion sickness.

30 Tablets

BAND-AID BANDAGES Comfort Flex or Fabric 40-60’s or Variety Pack 30’s

TWO WEEK SALE PERIOD - Prices In Effect March 7 - 20 Some advertised products may not be available at select stores

5

99

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NYTOL SLEEP AID

Helps you fall asleep and wake up feeling refreshed.

Ea. Extra Strength 20's or Quickgels16's

99 Ea.

99

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BENADRYL ALLERGY Relieves major allergy symptoms.

25mg, 36’s Elixir 100mL $6.99

BIOMEDIC Antibiotic Helps prevent infection and aids healing.

Ointment or Cream, 15g

Medication Experts Peoples Pharmacists can help you select the ideal medication for your everyday health concerns. Trust your health and wellness with a medication expert.

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CLEAR EYES Eye Drops Relief for dry, irritated eyes.

15mL

PEPTO-BISMOL Stomach Upset Relief Extra Strength 350mL Regular Strength 480mL, To Go 24’s or Chewable 48's

BIOMEDIC Fluconazole Single dose treatment for most yeast infections.

150mg, 1 Capsule

peoplesdrugmart.com PEOPLES Health 5

HYPERTENSION OR HIGH BLOOD PRESSURE What is hypertension?

Hypertension is commonly known as high blood pressure. Blood pressure is the pressure of your blood against the inner walls of your arteries. Think of it as being similar to the water pressure in a pipe or hose. According to Health Canada, hypertension is a disease affecting 20 to 25% of Canadians. As many as half the people over age 55 who suffer from hypertension are not even diagnosed or treated.

If the pressure in your arteries is too high, over time it can cause disease. Left untreated, high blood pressure can result in: • heart attacks • strokes • kidney failure • eye problems • other diseases

What are the symptoms?

One of the major problems in detecting or treating hypertension is that, in most cases, there are no symptoms.

Rarely, a person may have severe high blood pressure, which may cause the following: • headaches • breathing difficulty • vision problems • temporary weakness • temporary paralysis resulting from small strokes If you notice any of these symptoms, get medical help immediately.

What are the risk factors?

You are more at risk of developing hypertension if you: • are more than 65 years old • have a parent or sibling with hypertension 6 PEOPLES Health Join us on

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• are a man • have severe hardening of the arteries • are of African descent • are pregnant • have a certain chronic medical condition or long-term illness such as kidney disease.

Your blood pressure can also increase if you: • do not exercise • have more than two drinks of alcohol daily • experience chronic stress Certain drugs and other products may affect your blood pressure. Check with your Peoples pharmacist about prescription and over-the-counter medications (even natural products) that may increase your blood pressure.

How is it diagnosed?

A health-care professional can measure your blood pressure quickly and easily using an inflatable cuff wrapped around your arm. A normal blood pressure is about 120/80 (read as “120 over 80”). It is too high if it is over 140/90.

Get your blood pressure checked at least once every two years, even if you rarely see a doctor and think you are healthy. To ensure adequate measurement of your pressure, rest for at least 5 minutes before your blood pressure is taken and avoid drinking coffee (or liquid containing caffeine) and smoking for at least half an hour before. It’s also important not to wear clothing that is tight on your arms.

How can I prevent hypertension?

Use the following strategies to help prevent hypertension: • Achieve and maintain a healthy body weight.

Continued On Page 8

Managing Your Blood Pressure Providing Peace of Mind

Bios Precision Blood Pressure Monitor

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One Touch" fully automatic inflation/deflation. Detects arrhythmia, stores 200 measurements and includes assessment software.

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Bios Living Compression Pump

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Clinically proven to help improve circulation by 88%. Helps reduce pain and swelling in lower legs.

BONUS POINTS

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JAMIESON Vitamin B12 Red blood cell support.

1000mcg, 100's or 2500mcg, 60's

DR. SCHOLL'S Massaging Gel Insoles Cushions and absorbs foot impact and shock.

Single Pair

9

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Health Experts Peoples Pharmacists can help you manage your hypertension. They can offer advice on: lifestyle and diet modifications, effective blood pressure monitoring and services like smoking cessation.

WEBBER NATURALS Coenzyme Q10 30mg, 60 + 60 or 60mg, 30 + 30

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One Touch Verio Flex Blood Glucose Meter

99

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FREE*

The Verio Flex meter helps you better understand your results...without any extra work. Easy to use as there is no need to scroll or push buttons.

DERMAL THERAPY Heel Care Deep penetrating moisturizing heel care cream.

90mL

Infokus Reading Glasses

40

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Today’s best looks in ready-to-wear reading glasses.

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*With purchase of Test Strips 100’s

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Tena Underwear

99

Ultimate protection with peace of mind.

12-14’s

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peoplesdrugmart.com PEOPLES Health 7

Hypertension Continued From Page 6

• Eat low-fat foods, including at least 5–10 servings of fruit and vegetables a day.

• Limit your alcohol intake to two drinks a day or less.

• Eat potassium-rich foods such as nuts, vegetables and fruit.

• Eat calcium-rich foods such as low-fat dairy products, broccoli, kale, figs, canned salmon with bones, and tofu with calcium.

• Eat magnesium-rich foods such as dark green vegetables, nuts, whole grains, soybeans, legumes, and seafood.

• Do not add salt to meals at the table per day.

Salt raises blood pressure in 10–15% of people.

• Quit smoking.

• Reduce stress.

• Exercise at a moderate intensity (for example, jog, bike, swim, or walk briskly) 30–60 minutes most days of the week. Before starting regular exercise, fill out an exercise safety questionnaire (PAR-Q), available from most fitness centres or your local Peoples Pharmacy.

• Get enough rest and sleep. Lack of sleep can raise blood pressure in people who already have hypertension.

Understanding blood pressure readings 120/80 reading is called… refers to…

The first number (120) systolic the pressure in your arteries when your heart pumps The second number (80) diastolic the pressure in your arteries between heartbeats

How can I treat hypertension?

Hypertension is usually first treated using lifestyle modifications. Medications can be used afterwards if desired pressure numbers are not attained. Despite all the treatments available, more than five out of six people do not manage their high blood pressure adequately, mostly because they either do not know they have hypertension, do not make the necessary lifestyle modifications, or do not take proper medications.

Lifestyle modifications Good nutrition must be part of the first steps to treating hypertension. Alone, for some people, it can serve as Continued On Page 10

PEOPLES

Medication Review Peoples Medication Review: Make sure the medications you're taking are working together for your best health outcome.

The Peoples medication review service was created to ensure medication therapy is appropriate and effective for those taking multiple medications.

A Peoples medication review provides an opportunity for you to sit down one-on-one with your Peoples Pharmacist to help identify and resolve common medication-related issues so you can get the most benefit from your medication. This medication review can help you better understand your medication therapy and ensure that medications are being taken as prescribed so you can achieve your optimal health outcome.

Speak to a Peoples Pharmacist today about scheduling a medication review.

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Spotlight

On Our Communities

New Westminster Known as the “Royal City”, New Westminster has history and geography on its side. In 1959, it was named by Queen Victoria as B.C.’s first capital and is Western Canada’s oldest city.

New Westminster hosts numerous events and the renowned Hyack Festival each spring is the most popular.

Situated in the centre of the Lower Mainland on the banks of the Fraser River, New Westminster is a vibrant transportation point featuring five rapid transit stations and access to major highways. New Westminster features distinctive neighbourhoods, a network of greenways, and a vibrant waterfront that makes it a great place to live, work and play.

Photo courtesy Province of BC

Photo courtesy Province of BC

Photo courtesy Province of BC

Mackenzie

Photo courtesy Province of BC

Photo courtesy Province of BC

Mackenzie is home to a young population with over 65 percent of the community being 44 years of age and under. Mackenzie is a family oriented town with many activities, sports and year round events . The town’s recreation centre houses a curling rink, ice rink, pool, weight room, and library.

Surrounded by a variety of lakes, rivers and streams, this area is an outdoor enthusiast’s paradise. Picturesque Morfee Lake is located just minutes from downtown, where people enjoy boating, canoeing, kayaking, fishing, and swimming. In the winter, snowmobiling is a favourite outdoor recreation.

Photo courtesy Province of BC

$1000 was donated to the Mackenzie chapter of Red Cross. The Red Cross will use the funds to purchase equipment for their home healthcare equipment loan program. The loaner program provides access to health care equipment for temporary use for up to 6 months. Cheque presentation: Sheri Ukrainetz, Pharmacy Manager, Carol Sinclair, Mackenzie Red Cross, Karen L’Heurex, Store Manager.

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. peoplesdrugmart.com People First

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Hypertension Continued From Page 8

a “blood lowering medication”. You can in fact lower your blood pressure by eating a daily diet that includes: • low-fat foods • 2–3 servings of low-fat dairy products • 8–10 servings of fruits and vegetables Examples Of Single Servings Fruits and vegetables • One medium-size piece (for example, an apple, banana, carrot, or potato) • 125 ml ( 1⁄2 cup) fresh vegetables • 250 ml (1 cup) salad • 125 ml (1⁄2 cup) juice Low-fat dairy products • 250 ml (1 cup) milk • 175 ml (2⁄3 cup) yogurt • 50 g (2 oz.) cheese As well as improving your diet, be sure to follow the suggestions listed under “How Can I Prevent Hypertension?” The following suggestions are particularly effective approaches for treating or preventing hypertension: • Lose weight. This is the best thing you can do to lower your blood pressure; in fact, it may be the only thing you need to do to normalize it. Losing as few as 10 lbs. may reduce your blood pressure.

• Quit smoking.

• Exercise regularly.

• Reduce your cholesterol.

Lifestyle modifications will not only help your hypertension; they will reduce your risk for other diseases as well, such as heart attacks and some cancers.

Medications

If you cannot lower your high blood pressure by modifying your lifestyle, medications can help reduce blood pressure and then prevent hypertension complications. Many different blood-pressure medications are available. You might have to take more than one medication to reach your treatment goals, ask your Peoples Pharmacist to give you all the information you need to help you reach the ideal blood pressure levels.

It’s important to remember that you will need to make a lifelong commitment to treat your hypertension. You may be tempted to stop your medication because you are experiencing side effects from the drug and likely are not noticing any hypertension symptoms. It’s best to talk to your Peoples Pharmacist or doctor first, to review your medication therapy. *The contents of this article provides basic information, but is not a substitute for professional medical advice.

Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Travel Vaccinations 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 A Peoples Pharmacist can advise you on the medications, vaccinations and health supplies that you'll need for a safe and healthy trip.

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PEOPLES PHARMACISTS

Ian Lloyd...Continued From Page 4

Even a small tube of petroleum jelly or Vaseline will work well for lip balm. There are so many other uses for Vaseline: as a shoe shine, to remove chewing gum from hair or to cover small cuts and scrapes. I have also been know to use my lip balm to cover and help protect small cuts and scrapes.

For dental care, I have a few items that I regularly use. A toothbrush is a natural choice, and I make sure it is replaced every six months. Your dentist will like this recommendation. Dental floss is essential for keeping the gaps between your teeth clean. Did you know that poor oral hygiene is associated with conditions such as heart disease, arthritis and cancer? Don't believe me, ask your dentist or Peoples Pharmacist. I also regularly soak my toothbrush heads in vinegar, especially if I or a family member has had a cold or flu. This vinegar soak will ensure that my usually wet and air dried toothbrush will get a safe and effective cleaning.

We can lump the rest of the body care together. What items can you have on hand to care for the rest of your body? The answer is surprisingly simple. I think the first, and most important item, is to have a first aid kit. Not just one, but two. This becomes very handy for home emergency preparedness, which happens to be appearing in the November issue. The primary first aid kit should be a larger, well stocked one. It will have more items such as larger gauze pads, pressure bandages, latex gloves, arm slings, scissors, a first aid book and lots of bandages. Never open this one unless it is a true emergency. Most of these items never expire and can be valuable in a true emergency. The second first aid is called the “Boo-Boo” kit. This kit will have the more commonly used items like bandages, antibiotic cream and a tensor bandage. Having a small and easily accessible “BooBoo” kit will ensure that no one takes important items from your larger first aid kit.

What to do about skin care? Simple, keep a boring skin moisturizer in the medicine cabinet.

Skin moisturizers are useful for other things be-

Helping People Live Better Lives

We Can Help With Medication Disposal.

Make your home safe by bringing unused and expired medications to Peoples.Disposal can help you avoid accidental poisonings and potential drug abuse.

Peoples offers environmentally safe medication disposal.

Louisa Balbi

Pharmacy Manager, Golden

We Provide No Cost Smoking Cessation.

Eligible B.C. residents can now get direct access to free smoking cessation products at Peoples.

The QuitNow program provides free smoking cessation aids and support services.

Sheri Ukrainetz

Pharmacy Manager, Mackenzie

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

peoplesdrugmart.com PEOPLES Health 11

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.

1599 Ea.

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Ian Lloyd...Continued From Page 11

sides relieving dry skin. A moisturizer can help you remove rings from fingers, clean paint off your hands and as shaving cream. When I say boring cream, I mean a cream that does not contain fancy ingredients and is free of fragrances and dyes. Some of my favourite choices include Glaxal Base, George's Cream and Aveeno. Ask your Peoples Pharmacist for their recommendation for a boring skin moisturizer.

Let us not forget about our stomachs. Digestion is taken for granted, until it is not working correctly. For heartburn, reflux or general stomach upset, I keep a bottle of antacids in my medicine cabinet. Good old calcium carbonate chewable tablets, like TUMS, work the best. I regularly take one tablet, and give one to my daughter, to ensure we are getting enough calcium in our diets. Another item that should be in the medicine cabinet are anti-diarrhea tablets.

If a severe case of stomach upset strikes, you might not be able to leave your home to get this medicine. The same goes for anti-nausea medication like Gravol. You can also use anti-nauseant medication for occasional bouts of sleeplessness, as this medication causes drowsiness.

Did I forget anything? Probably. This does seem like a lot of items to keep on hand in case of emergencies. That is the thing about emergencies, when you do need these items they will make your life so much more comfortable. Just buy the smallest packages available and store them in an organized and easy to find area. Out of the reach of children, of course. Don't store these medications in the bathroom. The bathroom medicine cabinet is one of the warmest, and most humid areas in the house. Both of these conditions are not favourable for storing medications long term. Purchasing most of these items could set you back about $50, and you might have to replace them every 3-4 years.

This might seem like a lot. Then again, how much did you spend on gasoline or car maintenance last year? You should take care of your body, you only get one.

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.

Vilma Rafael

Pharmacy Manager, Langley

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 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.*

Geoff Soo Chan

Pharmacist & Owner, Vancouver

peoplesdrugmart.com PEOPLES Health 13

Darlene Booth

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

PEACE OF MIND Many years ago, I wrote an article describing “brain static” which articulated a felt sense of discomfort connected to all the physical and emotional attachments in my life. This included everything from the mundane to the mandatory.

The realization hit me that there was no freedom in possession as long as I was the “possessed.” Each attachment came with an obligation to maintain and the maintenance equated to just another thing to worry about. At that time, the obvious solution to quell internal noise was to get rid of all the things I was attached to. Thus began a process of purging in order to simplify life. While simplification resulted in more clarity of purpose, the brain static did not entirely dissipate. Now, with more than a decade of practice under my belt, peace of mind has taken on a new life. The only thing that disturbs peace of mind are stories; just a collection of transient thoughts. Learn to tame the thoughts and you have a chance at peace.

Thich Nhat Hanh is a spiritual leader and a peace activist.

Through mindfulness meditation, he teaches that there is no peace to be found by dwelling on the past or trying to predict the future. The mindfulness path to peace is about learning to yield to the present moment and to cultivate a sense of compassion for what is. You might observe the stories, feelings and emotions but you don’t have to get caught up in them.

With awareness, comes choice; we often have no control over external events in our lives but we can control how we react to them. Therein lies the path to peace.

While Thich Nhat Hanh’s teachings and trainings are rooted in Buddhism, the mindfulness practice is a meditation available to secular and non secular alike. It is a method of training the mind that has made its way into mainstream culture and clinical practice. Mindfulness practice is not just something you take time out of your busy life to do, it is an awareness you bring to each moment of your “doing” as you go about your day.

If you would like to cultivate more peace in your life, the following exercises can help you become more mindful: 1. Focus. Anything can be used as an object of meditation

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but a useful starting point is with the breath. Give 100% attention to the in breath and then 100% attention to the out breath as they occur naturally. You can even say “in breath” “out breath”.

2. Concentrate. Stay with the cycle of breathing from beginning to end. When thoughts interrupt the flow just begin again. With practice it will become effortless and your ability to concentrate will improve greatly. Think of concentration as a muscle that will grow stronger with exercise.

3. Awareness. As you are breathing, become aware of your body.

Rather than keep a shallow focus on the breath, follow the cycle as it enters the nose, windpipe, lungs and belly. Feel the expansion, the contraction, the coolness or the warmth. Much of our lives are spent with awareness focussed outside of ourselves. In essence, let the experience of breathing bring you home.

4. Relax. Do not force the breath. As you come into your body, become aware of where you are holding tension and release it. You may discover areas where there is an automated holding pattern of stress that has accumulated over time. Tension creates pain. Breathe compassion into the tension and let it go. You might even say to yourself “Breathing out, I release this tension” or visualize the tension leaving on the out breath.

5. Practice, practice, practice. In the beginning, commit to a daily practice for whatever time period that feels right for you. While there is benefit to sitting through resistance, if your goal is too outrageous, you will likely resist the whole process and this is of no benefit. Set up a quiet space where you are comfortable and not going to be disturbed when you practice. Eventually you will be able to take mindfulness with you throughout your day.

Mindfulness is a compassionate practice rooted in love.

When fear hijacks the moment, we have to accept that as well. But, we don’t have to reside in it. Peace of mind is a choice we can make moment by moment as we surrender to what is and let go of how it was supposed to be. If we all give inner peace a chance, the whole world will benefit greatly.

Good Health to You!

Cranberry Apricot Stuffed Turkey Breasts This elegant turkey, with its cranberry apricot stuffing, is truly impressive. Serve with roasted or mashed potatoes.

Fresh white bread cubes (crusts about 4 slices .removed), Finely chopped onion

3 cups

750 mL

⁄3 cup ⁄4 cup ⁄4 cup 2 tbsp.

150 mL 60 mL 60 mL 30 mL

2 tbsp.

1 tsp.

1 ⁄4 tsp.

1 ⁄2 tsp.

30 mL 5 mL 1 mL 2 mL

2

Finely chopped dried cranberries Finely chopped dried apricots Chopped fresh sage (or 1 1/2 tsp., 7 mL, dried) Orange marmalade Dry mustard Salt Pepper

1 1

Boneless, skinless turkey breast roasts (about 1.5 lbs, 680 g, each) Cooking oil Salt, sprinkle Prepared low-sodium chicken broth

2

2

2 tsp.

10 mL

3

⁄4 cup

175 mL

Apricot jam Cornstarch Orange juice Water Dijon mustard

1 ⁄4 cup 1 tbsp.

1 cup 1 ⁄3 cup 1 tbsp.

60 mL 15 mL 250 mL 75 mL 15 mL

Cranberry Apricot Stuffed Turkey Breasts

For the stuffing, spread bread cubes in a single layer on an ungreased baking sheet. Bake in a 250°F (120°C) oven for about 15 minutes, stirring occasionally, until dried. Transfer to a large bowl. Add next 8 ingredients. Stir well. Set aside.

To butterfly roasts, cut each horizontally lengthwise, almost but not quite through to other side. Press open to flatten.

Place between 2 pieces of plastic wrap. Pound with a mallet or rolling pin to 3/4 inch (2 cm) thickness. Remove and discard plastic wrap. Spread each roast with half of cranberry stuffing, leaving a 1 inch (2.5 cm) edge along top. Roll up jelly-roll style to enclose filling. Tie with butcher’s string or secure with metal skewers.

Brush roasts with cooking oil. Sprinkle with salt. Place in a 6 to 7 quart (6 to 7 L) slow cooker. Pour stock over roasts.

Cook, covered, on Low for 8 to 10 hours, or on High for 4 to 5 hours.

Meanwhile, combine apricot jam and cornstarch in a saucepan. Stir in remaining 3 ingredients until smooth. Bring to a boil. Cook, stirring, for about 4 minutes until thickened. Brush liberally over roasts and cook on High for 30 minutes.

Cover with foil. Let stand for 10 minutes. Internal temperature should rise to at least 160°F (70ºC). Serves 10.

1 serving: 380 Calories; 14 g Total Fat (5 g Mono, 3.5 g Poly, 3.5 g Sat); 100 mg Cholesterol; 22 g Carbohydrate (1 g Fibre, 12 g Sugar); 41 g Protein; 240 mg Sodium

20

%

400-Calorie Slow Cooker Cookbook

SAVE

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