Peoples Drug Mart Peoples Health Magazine Until July 10, 2016 PDM614

PEOPLES Health Helping People Live Better Lives

ARE YOU GETTING ENOUGH

CORE & ESSENTIAL VITAMINS PEOPLES PHARMACIST COLLEEN HOGG RECOGNIZED FOR

EXCELLENCE IN PRACTICE AWARD HELPFUL ADVICE ON

WATER SAFETY TIPS ON ACHEIVING A

HEALTHY WEIGHT SPOTLIGHT ON

PORT HARDY & ASHCROFT COMPANY’S COMING RECIPE

PEOPLES DRUG MART • PEOPLES PHARMACY BONUS

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SUNSCREEN Easy to apply protection against UVA&UVB rays.

Continuous Spray SPF30-50,177mL

PDM 614 Vol. 17 No. 6

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METAMUCIL MultiHealth Fibre Promotes regularity and digestive health.

72 Dose

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TYLENOL Pain Relief Acetaminophen Extra Strength 500mg 100 + BONUS 30's

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ENSURE Nutrition insurance or a tasty meal replacement. or Glucerna 6 x 235mL

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Great Selection For Healthy Choices BONUS POINTS

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

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Nighttime Sleep Aid

Helps you fall asleep and wake up feeling refreshed.

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DIARRHEA RELIEF Helps return your intestinal system to normal.

2mg, 24's

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Aleve Pain Relief

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GAVISCON Long lasting relief for heartburn and acid reflux.

60 - 100's, 600mL

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RANITIDINE Effective long-lasting relief of heartburn.

75-150mg

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LAX A DAY

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238g,10 X 17g

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Helping People Live Better Lives

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NICODERM PATCH Helps to fight your addiction.

Step 1, 2 or 3, Clear 7's

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NICOTINE GUM Helps reduce cravings while quitting smoking.

2-4mg, 30's

One Touch Verio Flex Blood Glucose Meter

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15 7

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DEPEND OR POISE

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Protective Wear Underwear 15-21’s, Shields For Men 58’s or Pads 27-66’s

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POISE IMPRESSA Bladder Support Device Helps stop leaks before they happen. 10’s Sizing Kit 6’s $9.99

FIRST RESPONSE Pregnancy Test Results 5 days sooner or in as little as 1 minute.

Single Test

TWO WEEK SALE PERIOD - Prices In Effect June 27 - July 10 Some advertised products may not be available at select stores

PEOPLES Health

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June 2016

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Features & Cover Articles 4 7 IMPORTANT VITAMINS AND SUPPLEMENTS

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SUMMER SAVINGS

Find out which vitamins and supplements are essential for optimal health and wellness.

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YOUR HEALTHY WEIGHT

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

Darlene Booth offers advice on defining the ideal weight for your overall health and wellness.

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CARIBBEAN CURRIED BEEF

SPOTLIGHT ON OUR COMMUNITIES

SAVE ON VITAMINS Great saving on a wide selection of core vitamins and supplements.

A look at Port Hardy and Ashcroft two B.C. communities that Peoples is proud to be a member of.

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WATER SAFETY Drowning is one of the leading causes of unintentional death for Canadian children age one to four.

Read tips on how to prevent such a tragedy.

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

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PEOPLES PHARMACIST WINS EXCELLENCE AWARD Congratulations to Colleen Hogg for being recognized for the 2016 Excellence in Pharmacy Practice Award.

Healthy Choices Page 5

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

IMPORTANT VITAMINS This is such a hard subject, important vitamins.

They are all important. Even the name suggests their importance. The word vitamin is a compound word that was coined in 1912, from 'vital' and 'amine'. At that time, it was thought that certain nutrients in food helped to prevent disease. Science has come a long way since then. There is research being conducted on vitamins for every conceivable condition. It is hard to only pick a few, but I will try.

I always tell people the same phrase in the vitamin aisle, “If you are only going to take one supplement for your health, take a multivitamin.� The first thing that everyone takes in the morning is a multivitamin.

There is no real scientific proof for why we all take one, it just makes sense to me. Your body is a very complicated machine and vitamins and minerals are part of what makes it function properly. I started taking a multivitamin after watching my patients. A large majority of my patients, who were over 80 years old and in (relatively) good health, had one thing in common. They all took a multivitamin.

While my analysis is not very scientific, this next article is. In the November 2010 edition of the American Journal of Clinical Nutrition, researchers followed women who took multivitamins and had no history of cardiovascular disease. What the researchers found was that women who regularly took multivitamins had a lower risk of developing cardiovascular disease than those who took no supplements. A daily multivitamin costs about 25 cents a day. I think we spend more to ensure our homes and cars, both of which are replaceable.

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Ian Lloyd Pharmacist

Another supplement I feel everyone should take is vitamin D. While it is true that we get vitamin D from exposure to the sun, let's look at when we get this exposure. We do not get a lot of direct sunlight between October and May. During the summer months, we are encouraged to cover up to avoid sun damaged skin. I give my little one 1000IU, a day while her parents take 4000IU per day. It seems that everyday there is news about the health benefits of vitamin D. There is even a theory that a lack of vitamin D may have played a role in the premature death of Mozart. Vitamin D deficiency can increase the risk of muscle injury in professional athletes. Vitamin D is useful for so many things.

Let's start with the most obvious, its ability to promote the formation of strong bones and teeth.

Your body needs vitamin D to absorb calcium from your stomach and works with this calcium to maintain bone strength. This is the main reason why milk is fortified with vitamin D; to make sure your body can use the calcium in the milk. My family takes it in a liquid drop form. There is a 400IU per drop strength for infants and a 1000IU strength for adults. This is a handy product for people who don't like to swallow tablets. With all these great findings about vitamin D, come and ask your Peoples Pharmacist if this supplement might be helpful for you.

Vitamin D can also make you stronger and give you more energy. Well, this might be a little bit of an exaggeration, but hopefully it keeps you reading this article. It is true that an adequate intake of Continued On Page 11

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Supplement Your Health & Wellness

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Trust your health with a Peoples Pharmacist who is trained to advise on possible interactions between medications and vitamins and supplements.

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Vitamin B12 Red blood cell support.

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JAMIESON CALCIUM Helps to prevent bone loss and Osteoporosis.

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JAMIESON Melatonin Helps improve sleep quality.

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JAMIESON Vitamin D Help for teeth and bones.

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WEBBER NATURALS Lutein or SuperVision With Zeaxanthin 10mg, 60’s or 20mg,30 +15’s or SuperVision 90’s

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WEBBER NATURALS Calcium Vitamin D3 Helps in the prevention of osteoporosis.

250 + BONUS 25’s

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WEBBER NATURALS Glucosamine Chondroitin Support for joints.

140’s or With MSM 90 + BONUS 30’s

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PRENATAL VITAMINS Multivitamin and Minerals Helps reduce the risks of neural tube defects.

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VITAMIN D For bone and dental health.

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WEBBER NATURALS Coenzyme Q10 For heart health support.

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JAMIESON Magnesium Supports bone, muscle and heart health.

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WEBBER NATURALS Omega 3-6-9 Supports brain function and heart health.

90 + BONUS 60’s

peoplesdrugmart.com PEOPLES Health 5

WATER SAFETY For many Canadian families, summer includes activities such as boating and swimming. But each year, tragic and avoidable water-related fatalities occur across Canada. A Canadian Red Cross report examining these fatalities over 10 years revealed many common factors: • Young children ages 1 to 4 and men ages 15 to 44 are at the greatest risk of drowning.

• Drowning is one of the leading causes of unintentional death for Canadian children ages one to four.

• A small child can disappear in seconds and can drown in only a few centimetres of waterenough to cover the mouth and nose. Typically these drownings occur in backyard pools, toddler pools, the bathtub, or at the beach.

• Small children are also the most vulnerable group for near drownings. For every death, there are an estimated four to five additional near-drowning incidents, which require hospitalization and often result in varying degrees of brain damage.

• Infants and toddlers drowned mainly in bathtubs and pools, whereas older children and youth drowned mainly in large bodies of water.

• Other factors for adults in water-related fatalities included current and alcohol consumption.

Water Safety in Addition to Skills Though important, swimming skills alone aren't always enough to save a life. Many drowning inci6 PEOPLES Health Join us on

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dents involve other factors that swimming skills alone cannot prepare an individual for. Learning water safety-such as how to prepare for an emergency, and what to do if one should occur-is key to preventing an emergency in or on the water. It's swimming skills combined with safety knowledge and skills that saves lives.

The Red Cross Swim program teaches both swimming skills and water safety. The infant and preschool program, Red Cross Swim Preschool, teaches caregivers strategies on how to effectively supervise children around water and teaches preschoolers not to go near the water without an adult.

Prevention Active Supervision The absence of adult supervision is a factor in most child drownings.

Whether it's a pool, the bathtub, a water park, or the beach, always watch children actively around water-even if they can swim.

Consider requiring all non-swimmers to wear a lifejacket to keep them at the surface to assist you while supervising.

Bathing Children When bathing infants or toddlers, an adult should remain with the child at all times- children should never be relied upon to supervise other children in the bath.

When a child is in the bathtub, never leave to Continued On Page 8

Everything y For A Healthy Summer

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Trusted Counselling

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Helps relieve sunburn pain, drying and peeling skin.

Naturally moisturizes dry skin.

470mL

After Bite Insect Bite Treatment

Relief for insect bites.

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Peoples Pharmacists take the time to ensure you fully understand your medication therapy, so you can acheive your optimal health outcome.

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BIOMEDIC EYE DROPS Fast comforting relief that helps relieve redness and dry eyes.

Original or Allergy 15mL

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DR. SCHOLL'S FOR HER Foot Care Relief and care for the unique needs of a woman’s foot.

Assorted Selection

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GLYSOMED FOOT BALM Intense moisturizer for dry, cracked feet and heels.

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GRAVOL Anti-Nauseant Banish motion sickness from travel plans.

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

50-473mL

peoplesdrugmart.com PEOPLES Health 7

Water Safety...Continued From Page 6

answer the phone or for any other momentary distraction.

Diving Diving headfirst into water should be avoided unless the individual is properly trained and is sure that the water is deep enough.

Avoid diving in home pools and always enter the water feet-first.

Open Water Never underestimate the power of current. Swimmers or waders can be swept away in an instant, particularly if non-swimmers or weak swimmers get caught by current in rivers or out of their depth in abrupt drop-offs.

Be cautious about swimming in currents, and know what to do if caught in a current.

Backyard Pools Backyard pools are especially dangerous for small children. Ensure adequate barriers are in place such as four-sided fencing along with a self-closing, self-latching gate.

Empty portable toddler pools after each use.

Backyard pools can provide many hours of summer

fun, but they can also be dangerous. Owning a backyard pool or hot tub comes with the responsibility of ensuring its safe use. Most often, children who drown do so in a pool when a caregiver is not paying attention, if only for a second. These drownings primarily involve young children who gain access to a pool without a self-closing and self-latching gate.

Tips: There are simple steps that families can follow to keep their backyard pools safe.

• Build a fence that has a self-closing and selflatching gate; keep the gate closed with restricted access at all times. Refer to your municipal bylaws for fencing requirements.

• Establish pool rules. These can include: swim with a buddy, children must have an adult with them at all times, and no glass containers around the pool.

• Few backyard pools are safe for diving - swimmers should always enter the water feet-first.

• Have readily accessible reaching or throwing assists, a working phone and first aid kit.

Continued On Page 10

If you’ve had chickenpox, you’re at risk for shingles.

1in3 Will have shingles in their lifetime

1in2 By age 85, 1 in 2 will have had shingles

Talk to a Peoples Pharmacist about the benefits of a shingles vaccination.

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Spotlight

On Our Communities

Ashcroft A small town nestled along the banks of the Thompson River with clean air, fresh water, locally produced foods, ample hiking and walking opportunities. Ashcroft is often the official hot spot not only in BC but in all of Canada and shovelling snow only happens a handful of times each winter.

Ashcroft has a rich history and played an important part in the development of the interior of B.C. Both of Canada's major railroads travel through Ashcroft as well as Highway 97C which connects Ashcroft with the Trans Canada Highway and the Coquihalla Highway.

Photo courtesy Province of BC

Photo courtesy Province of BC

Photo courtesy Province of BC

Port Hardy

Photo courtesy District of Port Hardy

Photo courtesy District of Port Hardy

Port Hardy has a fascinating blue-collar history and a bright green ecotourist future as it evolves into one of North America's best asyet undiscovered outdoor adventure destinations.

The natural ingredients are in Port Hardy: fishing, hiking, world-class scuba diving, and serious quantities of wildlife in coastal waters, wilderness parks and the area's nicely mature second-growth woodland habitat make for great viewing. The cold waters of the Queen Charlotte Strait are renowned for saltwater fishing. The primary land-based activity here is hiking, and the trail selection ranges from easy riverfront strolls to epic, multi-day treks.

Photo courtesy District of Port Hardy

$1000 was donated to the Hardy Bay Senior Citizens’ Society. The Hardy Bay Senior Citizens' Society supports the social well-being of seniors in Port Hardy. Photo: Rick Seitz, Donna Gault, Helen Seitz, Kristen Ireton. Pharmacist & Owner, Candy Nomeland, and Norman Cole, Hardy Bay Senior Citizens’ Society.

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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Water Safety...Continued From Page 8

• Have an Action Plan including adult supervision, an emergency signal, safety equipment and emergency procedures.

• Keep the deck clear of toys and debris.

• Do not use alcohol or drugs in or around the pool.

• Small on-ground portable or kiddie pools should be emptied when not in use. Above-ground pools should have the ladder or steps removed when not in use.

• Hot tubs should not exceed 104° F or 40° C and are not recommended for pregnant women, toddlers or infants.

Active adult supervision is of the utmost importance - never leave your child unattended, not even for a second.

Lifejackets or PFDs should be worn by weak or non-swimmers, but they are not substitutes for supervision by an adult with good swimming skills, or a lifeguard.

Be a Sta r!

Enroll your children in Red Cross swimming lessons.

Adults who are weak swimmers should also take lessons, and have first aid training.

Take your children with you if you have to leave the pool for any reason.

Pick the best time of the day to swim. Avoid swimming at night and in stormy weather.

The best time to swim is during the daytime. If there is thunder or lightning, stay out of the pool.

Use sunscreen with a minimum SPF 15 even on cloudy days, and reapply every 3-4 hours.

Wear a wide-brim hat, sunglasses, and light clothing to cover your skin whenever possible.

\ Reprinted with permission from the Canadian Red Cross. Content copyright © 1999-2016 Canadian Red Cross. All rights reserved.

Help Support The ALS Society of BC Buy a Star Of Hope for $2 to show your support.

Focus On Sunscreen Helps Protect Against Skin Cancer Sunscreens help prevent the sun's ultraviolet (UV) radiation from reaching the skin. Two types of ultraviolet radiation, UVA and UVB, damage the skin and increase your risk of skin cancer.

SPF – or Sun Protection Factor – is a measure of a sunscreen's ability to prevent UVB from damaging the skin. Choose a SPF of 30 or higher and a sunscreen that is water resistant.

The most common mistake with sunscreen usage is that most people do not apply enough sunscreen onto their skin. Most adults need at least one ounce of sunscreen, about the amount you can hold in your palm, to fully cover all exposed areas of your body. It’s also recommended to reapply sunscreen at least every two hours to remain protected.

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PEOPLES PHARMACISTS

Ian Lloyd...Continued From Page 4

vitamin D is associated with better physical performance. One study in the Netherlands found that 47% of seniors had low levels of vitamin D in their blood. These same seniors showed lower physical performance, as compared to seniors who had an adequate intakes of vitamin D. The low vitamin D seniors also continued to show a decline in physical performance over the next three years.

I am also a big fan of probiotics. This is the collective term for the good bacteria that live in your digestive tract. You may have heard of the two large probiotic groups, acidophilus and bifidus.

Your intestines are inhabited by over 100,000 billion microscopic organisms. Some are disease causing pathogens, some are viruses and others are yeasts. But most of them are bacteria, which are beneficial to your health. Probiotics help to keep the bad bacteria and yeast from residing in your digestive tract by releasing hydrogen peroxide and other organic acids. They will also release direct bacteria toxins to prevent the growth of other bad bacteria. While this does not sound very neighbourly, it is in your best interest. Probiotics also help to keep you healthy by stimulating your immune system and maintaining a healthy digestive tract. Ask your Peoples Pharmacist if probiotic supplements are right for you.

We also tend to over look the essential fatty acid supplements. Most, not all, of the fats in our diets come from cooking oils, processed/convenience foods and meats. Therefore, you may be missing the good fats in your diet. People generally don’t get enough omega-3 fatty acids: alpha linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). It may not be that they are not getting enough omega-3s, but that they are consuming too many omega-6 fatty acids. It is all about the proper balance. It is recommended that we consume an omega-6 to omega-3 ratio of 4:1; the usual North American diet is between 10:1 and 25:1. This is why supplementing the diet with omega-3 EFA can help general health.

There are a few important omega 3 fatty acids: ALA, EPA and DHA. ALA is found in flax and hemp

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.

Kirsten Ireton

Pharmacist & Owner, Port Hardy

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.

Victor Ikari

Pharmacist & Owner, Ashcroft

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.

Andrew Hoffert

Pharmacist & Owner, Nelson

Ian Lloyd...Continued on Page 13

peoplesdrugmart.com PEOPLES Health 11

Peoples Pharmacist Colleen Hogg Recognized For Excellence In Pharmacy Practice Award.

Colleen Hogg, the owner/pharmacist of Peoples Drug Mart on Quadra Island, is the recipient of the 2016 Excellence in Practice Award, presented by the BC Pharmacy Association (BCPhA).

This award recognizes a pharmacist who is actively involved in their profession and their community and who also creates awareness of the value and contributions of community pharmacy through their practice.

Colleen Hogg is a passionate advocate of not only expanded pharmacy care but also the safe and reliable delivery of health-care services for residents of remote locations. Dedicating her career to high-quality care for local customers, she strives to meet the growing and changing needs of her community, introducing medication reviews, individual personalized medication cards, immunizations, as well as providing a muchneeded local source for OTC medication, mobility aids and first aid supplies for the area’s growing senior community.

As owner of Peoples Drug Mart on Quadra Island, Colleen Hogg has dedicated much of her adult life to serving the Vancouver Island community through her pharmacy practice.

Purchasing the business as a young entrepreneur in 1999, Hogg and her husband and co-owner, Shane Hogg, put in many hours establishing the pharmacy in the remote town, working seven days a week. Even the birth of her first child, Connor – just one year later – barely slowed her down.

“We like to call him our drug store baby,” Hogg says with a laugh. “I had him and was back at the store two weeks later. I wore him in a sling, or had him in the bassinet or Jolly Jumper. My customers would sometimes take the baby while I filled their prescription.”

Having grown up in the small town of Union Bay, also 12 PEOPLES Health Join us on

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on Vancouver Island, Hogg was passionate about serving the needs of a small community.

“Growing up in a small town, you feel invested and a part of a community,” she says. “I always knew I wanted to try and find a way to help people and feel like I’m contributing.”

A self-described hands-on person, Hogg has developed an excellent rapport with her customers, as well as her fellow health-care practitioners, keeping in close contact with the community’s doctors to help monitor patients. As the only pharmacy on Quadra Island, Hogg has introduced new health services and is the local source for pharmaceutical care in the community.

Since opening up shop, health-care services for Quadra Island residents have greatly improved, says Elizabeth Doak, a retired nurse, pharmacy customer and longtime resident. “For years, our island had irregular local physician coverage,” she says. “I believe the presence of a pharmacist supported stability in our local physician presence and improved the overall health of many residents, who could get advice from a consistent, caring local professional.”

Once established on Quadra Island, Hogg’s reach continued to grow in order to meet the unique needs of several different remote communities. For nearly a decade, Hogg has operated a remote location at the Community Health Centre on nearby Cortes Island. “Colleen has designed a fast and highly effective operation that supports a level of service unavailable to many small communities, let alone one as remote as ours,” says Jason Andrews, vice president of the Cortes Community Health Association. “Her efforts are a credit to her profession, and have contributed greatly to our quality of life.”

Ian Lloyd...Continued From Page 11

seeds and in walnuts. The fish oils (cod, salmon, tuna, sardines, etc.) tend to be higher in EPA and DHA. Your body can make EPA and DHA from ALA, but this process is difficult and inefficient. The omega 3 EFAs have been shown to be helpful in treating heart disease, high triglycerides, high blood pressure, rheumatoid arthritis and lupus. Our family takes a liquid essential acid blend suitable for vegetarians. This supplement can sometimes increase the effects of blood thinning medications. Check with your Peoples Pharmacist to see if essential oil supplements are right for you.

I am also keen on ensuring that we get enough magnesium and calcium in our diets. Magnesium is difficult to get in the diet. It is found mainly in dark leafy greens, nuts and avocados. Calcium is responsible for building strong bones and teeth.

Magnesium is needed to a lesser extent. While you do not have to take supplements, taking extra calcium, in the form of supplements, can ensure that you get enough. Taking extra calcium might be a wise idea, according to a recent study that appeared in the April 2006 issue of the Journal of the American College of Nutrition. Researchers did an analysis of the diet of teenage girls. The study found that the average calcium intake in girls 9 to 18 was only 814 milligrams per day. The recommended intake for calcium is 1,300 milligrams per day for females of this age. I found this article very troubling, because most of a person’s bone density is obtained before the age of 30. My family tries to top up our calcium intake with an extra 500mg a day and about 250mg of magnesium.

It is a good idea to take a unique approach for caring for our bodies. Maybe lets treat our bodies more like our cars or homes. We always give our homes the best paint and clean it regularly. Our cars get good gasoline and regular oil changes.

Why should be not give our bodies the best. Give your body good fuel (healthy food) and regular maintenance (exercise). Don't forget to provide a bit of insurance that your body is getting what it needs to function properly (vitamins and minerals).

Cars are replaceable, your body is not.

PEOPLES PHARMACISTS Helping People Live Better Lives

We Can Help With Medication Compounding.

Compounding pharmacists customize doses to the unique needs of each individuals or create formulations which are not commercially available.

NEW PHARMACY 103-1910 Sooke Rd.,Colwood

Yoshi Ito

Pharmacy Manager, Colwood

We Can Help With Easy Prescription Transfers.

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

Johanne Chaine

Pharmacist & Owner, Terrace

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.

Vladi Stevanovic

Pharmacist & Owner, Victoria

Written By Ian Lloyd, Pharmacist & Chartered Herbalist

peoplesdrugmart.com PEOPLES Health 13

Darlene Booth

YOUR HEALTHY WEIGHT What is a healthy weight? When it comes to body image, so many of our internal voices are often critical and unkind.

There is an epidemic of fear and fat shaming in our culture and it is not always intentional. How thin is healthy? Where does the scale balance? We have peppered the media with scantily clad models; photo shopped them to unrealistic “perfection” and shrunk the automobile and airplane seat to minimal proportions. Concurrently, we correlate a myriad of maladies to obesity measured by a calculation that determines a body mass index (BMI) over 30. Is it really plausible that a number can actually define if we are healthy or not? While it is true that a healthy body weight does play an important role in quality of life, BMI only tells part of the story.

The body mass index is an estimation of body fat based on your weight in relation to your height. The normal range is considered to be between 18.5 and 24.9. What the BMI is really good at is giving you a number. What it does not take into account are things like bone density, muscle mass, ethnic diversity and overall body composition. Bodies come in all shapes and sizes. On paper, based on the same height and weight, a toned athlete and a career couch potato would look the same. In real life the athlete carries the pounds in lean muscle tissue and the sedentary person carries a large percentage of their weight in fat tissue.

Just as numbers can’t define us, we cannot rely on what our eyes see either. It is possible for someone who is visually skinny and within the normal BMI range to be “skinny fat”. This means that they have more fat tissue than lean tissue. In the same realm, someone with a larger build could be perceived as “overweight” due to having a stocky build but they actually have a lower fat composition than lean. This is referred to as “healthy obese”.

Current studies are finding that a measure of waist-hip ratio is a more accurate determinant of health status than the BMI. This is the apple versus pear theory; research has found that those who carry more weight around the middle (apples) are more at risk for health conditions than those who carry the weight in their hips (pears). This ratio applies to both the slim

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and the stocky alike. Abdominal fat affects many of our vital organs, interferes with healthy metabolism and increases risk of inflammation, cancer, diabetes and heart disease.

If you are concerned about your weight, the first place you should check in is with your doctor. The numbers that do count, the ones that expose health concerns and risk factors, have more to do with metabolic processes than aesthetics. Your healthcare professional will be checking for warning signs like blood pressure, cholesterol levels, blood sugar levels and will advise on action plans.

Finding your way back to health is a journey that begins with setting intention. Achieving more comfort and ease in the body can be a simple as adopting one or more of the following practices: 1. Find a weight bearing exercise that works for you. Ideally you will want a variety of activities so you don’t get bored. As muscle mass and endurance build, your confidence will increase which may inspire you toward activities you never imagined.

2. Be kind to yourself. Remember that your 20-year-old body no longer exists. There is nothing productive about over exercising or striving for unrealistic weight loss; the stress from that alone is unhealthy. Aim for the middle road…the healthy road.

3. Focus on quality of food. Adopting more fresh foods into the diet and avoiding highly processed foods can be therapeutic enough to shift the metabolism into a higher gear. Be aware that feeding the body is a very individual process and you may want to enlist the help of a professional to guide the process.

Building a depleted body up may require a different strategy.

4. Relax. Stress causes imbalances of cortisol and other hormones that can both prevent weight loss and initiate weight gain. Breathe, meditate and get plenty of rest.

Above all, to believe that you have to be thin to be healthy is a false assumption. The scale is no more a single measure of health than a fat wallet is of wealth. Optimal health is supported by our diet and lifestyle choices. Make better dietary choices.

Move your body every day. Focus on the positive and Good Health to You!

Caribbean Curried Beef Madras curry, lime and cilantro give this dish a bright, fresh flavour that really hits the spot. Serve with rice or a warm roti.

Boneless beef blade roast, trimmed of 2 1⁄2 lbs. fat and cut into 1 inch (2.5 cm) pieces Medium potatoes, peeled and cut 3 into 1 inch (2.5 cm) pieces Sliced onion 1 cup 1 Sliced green onions ⁄4 cup Garlic cloves, minced 3 Madras curry powder 3 tbsp.

Vegetable oil 2 tbsp.

Chopped cilantro 2 tbsp.

Chopped marjoram 1 tbsp.

Caribbean no-salt seasoning 1 tsp.

1 Pepper ⁄2 tsp.

Prepared low-sodium beef broth 1 cup 1 Beer ⁄2 cup All-purpose flour 2 tbsp.

Prepared low-sodium beef broth 3 tbsp.

Lime juice 1 tbsp.

Chopped fresh cilantro 1 tbsp.

Caribbean Curried Beef

1.1 kg 3 250 mL 60 mL 3 45 mL 30 mL 30 mL 15 mL 5 mL 2 mL 250 mL 125 mL 30 mL 45 mL 15 mL 15 mL

Combine first 11 ingredients in a 4 to 5 quart (4 to 5 L) slow cooker. Stir in broth and beer.

Cook, covered, on Low for 7 to 8 hours, or on High for 3 1/2 to 4 hours.

Whisk flour with second amount of beef broth until smooth. Whisk mixture into slow cooker.

Cook, covered, on High for about 10 minutes until slightly thickened.

Stir in lime juice and cilantro. Serves 6.

1 serving: 380 Calories; 14 g Total Fat (7 g Mono, 1.5 g Poly, 3.5 g Sat); 80 mg Cholesterol; 27 g Carbohydrate (4 g Fibre, 2 g Sugar); 33 g Protein; 250 mg Sodium

400-Calorie Slow Cooker Cookbook

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VANCOUVER ISLAND

GOLD RIVER • 375 Nimpkish Drive 250-283-9042 PORT HARDY • 100-8950 Granville St. 250-949-9522 PORT McNEILL • 1584 Broughton St. 250-956-3126 QUADRA ISLAND • 672 Plaza Road 250-285-2275 • SOOKE 8-6716 Sooke Rd. 250-642-2226

NORTH

CHETWYND • 4733 - 51 Street 250-788-3393 KITIMAT • 327 City Center 250-632-2914 MACKENZIE • 700 Mackenzie 250-997-5460 TERRACE • 101- 4741 Lakelse Ave. 250-635-2206 st

THOMPSON OKANAGAN

ASHCROFT • 403 Railway Ave. E. 250-453-2553 CHASE • 825 Shuswap Ave. 250-679-3553 KELOWNA • 1715 Ellis St. 250-712-2484 • #104 – 330 Hwy. 33 250-491-1999 WEST KELOWNA • 200-3591 Elliot Rd. 250-768-7645 LYTTON • 531 Main Street 250-455-6685 PENTICTON • 166-1848 Main St. 250-493-7200 SCOTCH CREEK • 3874 Squilax Anglemont 250-955-0601

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CRANBROOK • East Kootenay Hospital 13 -24th Ave. North 250-420-4133 GOLDEN • 1104 -10th Ave S. 250-344-6821 NAKUSP • 88 Broadway St. 250-265-2228 NELSON • 405 Hendryx St. 250-352-3121 REVELSTOKE • 555 Victoria Rd 250-837-5191 SALMO • 107 - 4th St. 250-357-9444 SPARWOOD • 107 Centennial Square 250-425-2015 TRAIL • 1101 Dewdney Ave. 250-364-1993

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The articles published in Peoples Health 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 Peoples Health 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.

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