pdm426 health optimized

Prices In Effect Nov. 10 - 23

PEOPLES DRUG MART • PEOPLES PHARMACY

PeopleFirst

PDM 426 Vol. 15 No. 10

pleFiHelping People Live Better Lives

HELPFUL ADVICE ONTYPE 2 DIABETESWHAT YOU NEED TO KNOW ABOUTGLAUCOMASPOTLIGHT ONQUADRA ISLAND& CHETWYNDLIVING WITHSTRESSCOMPANY’S COMING RECIPE

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or Glucerna, 6 x 235mL

FLU SHOTSMost Peoples locations offerconvenient on-site flu vac-cination services. Talk toyour Peoples Pharmacistabout the benefits of anannual flu shot.

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Aleve Pain Relief

Long lasting relief for up to12 hours.

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ZzzQuilNighttimeSleep-AidWhether it’s the new easyto take liquid or liquidcapsules, Zzzquil startsworking fast to help youfall asleep, so you wakeup feeling refreshed. 177mL Liquid or Liquid Capsules 12’s

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NEW!

Diabetes Care.Page 5

People First

Community owned and operated pharmacies, proudly servingBritish Columbians since 1976. Peoples Pharmacists are trulycommitted to helping people live better lives by providingtrusted and personal health care.

4TYPE 2 DIABETESIt is estimated that 50% of type2 diabetes could be preventedthrough better lifestyle choices.Read about the two types andcauses of diabetes.

5DIABETES MANAGEMENTTake charge of your health withhealth products to help manageyour diabetes.

6GLAUCOMARead about glaucoma, which is thesecond leading cause of blindnessin North America, behind diabetes.

7SAVE ON HEALTHGreat selection of quality health and wellness products from Peoples Pharmacy.

9SPOTLIGHT ON OURCOMMUNITIESA look at Quadra Island and Chetwynd,two B.C. communities that Peoples isproud to be a member of.

14LIVING WITH STRESSDarlene Booth provides helpfuladvice on managing daily stress.

15BIRIYANIBrand new feature recipeFrom Company’s ComingVegetarian Recipes.

6 15 14

November 2014.

Features & Cover Articles

PEOPLES DRUG MART • PEOPLES PHARMACY

4

Continued On Page 11

Ian LloydPharmacist

TYPE 2DIABETES


>In 2010, it was thought that 2.7 million Canadianshad some form of diabetes. That is only 2.7% ofthe population. However, this number is expectedto rise to 4.2 million people (10.8%) by 2020. Thismedical condition costs the Canadian healthcaresystem about $12 billion dollars a year. Diabetesgreatly increases one’s risk of heart disease, strokes,blindness and kidney failure.While these facts might seemdaunting, there are some goodnumbers to follow. It is esti-mated that 50% of some typesof diabetes could be preventedthrough better lifestyle choices.This month we will discuss thetypes and causes of diabetes.What is diabetes? The condition of diabetes

occurs when the body does not produce, or is unable to properly use, insulin. Insulin is neededby all cells to use glucose, which is the body’s primarysource of energy. One analogy is that insulin is the“key” to open your cells “door” to let in glucose.There are many symptoms that can indicate if youhave diabetes: unusual thirst, frequent urination,weight change (gain or lose), unusual fatigue, orblurred vision. There are three types of diabetes. Gestational

diabetes is a temporary condition that affectsabout 3% of all pregnancies. Type 1 diabetes occurs when the pancreas no longer produces insulin. Around 10% of all cases of diabetes aretype 1. People with type 1 diabetes require severalinjections of insulin daily to help control the disease.

The most common, and most preventable, typeof diabetes is type 2. Type 2 diabetes occurs whenthe body doesn’t produce enough insulin or it cannotproperly use the insulin that it does produce. Thereare several risk factors for developing type 2 diabetes:being over the age of 40, being overweight,and/or if you have a family member who has dia-

betes.There are many effective treat-ments for type 2 diabetes. Onecan use insulin, prescriptiondrugs or both. The drugs thattreat diabetes general do oneof two things. They either helpthe pancreas make more insulin“keys,” or they help to make

cells more sensitive to insulin; “they grease thehinges on the door.” There are many kinds of drugsto help treat diabetes, so it is beyond the scope ofthis article to discuss them. If you have any spe-cific questions about drugs that help treat dia-betes, please ask your local Peoples Pharmacist.Are there any ways to help prevent or treat type

2 diabetes? There sure are. Two things in your control are to watch your diet and exercise regularly. Limit all things sugary, refined and foodsof convenience. Another way to remember this tipis to avoid all things white: white bread, white potatoes, donuts, white rice, etc. A very good ideawould be to visit a dietician or nutritionist. Manylocal chapters of the Canadian Diabetes Association,or your local hospital, may have a nutritionist thatyou can visit. They are an excellent resource to

There are several risk factorsfor developing type 2 dia-betes: being over the ageof 40, being overweight,and/or if you have a familymember who has diabetes.

DiabetesManagementPeoples Pharmacists canhelp you better manageyour diabetes with lifestyleand diet advice, medica-tion reviews, and bloodglucose monitoring advice.

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webber naturalsPGXHelps controlyour appetite andpromotes healthyblood sugar balance.PGX Satisfast238-252g orDaily Sofgels 90’s

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webber naturals Cinnamon Extract May help increaseinsulin sensitivityespecially in type IIdiabetes. 150mg, 60’s

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webber naturalsPGXSatisfastProtein Bar Satisfies hungerand reducesfood cravings.61g Bar

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Splenda SweetenerAll the flavour,without the calories.Minis 200’s,Packets 100’s,Granular 110g,Brown 454g

Kerr’s LightCandyAll the taste of asweet treat, withno added sugar.Sweetened withSplenda.50-90g

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DiabetesManagementPeoples Pharmacists canhelp you better manageyour diabetes with lifestyleand diet advice, medica-tion reviews, and bloodglucose monitoring advice.

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14JamiesonB100 Complex Timed release vitamin B formulacontaining essentialB vitamins.90 + BONUS 30

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Dex4 GlucoseTablets Provides fastelevation ofblood sugar.10's

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EssentiABlood PressureMonitorLarge easy toread screen.Keeps track of upto 4 users. Alsoshows heart rate,date and time.

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Continued On Page 8

Glaucoma is a type of progressive eye damage inwhich optic nerve cells are damaged by excess fluidpressure in the eyeball. It's the second leading causeof blindness in North America, behind diabetes.

Glaucoma often runs in families. There are severaltypes of the disease and each is caused by a differentdisease process that tends to affect different racialgroups. Overall, people of Africanorigin are more likely than Cau-casians to get glaucoma.

Other risk factors for develop-ing glaucoma include being over45 years old, having high intraocular pressure (IOP; pres-sure inside the eye), myopia (nearsightedness), dia-betes, high blood pressure, and a history of an eyeinjury.Causes

The front of the eye is a D-shaped chamber inwhich the lens and iris (the coloured part) make upthe straight wall, while the cornea (the surface of theeye) forms the curved wall. A gland behind the uppereyelid fills this chamber with a clear liquid (aqueoushumour) that supplies the front of the eye with oxygen and nutrients and keeps it inflated. A steadysupply of liquid is produced, and it drains out througha mesh of tiny holes behind the lower eyelid, calledthe trabecular meshwork.

In glaucoma, the liquid is produced normally butthe trabecular meshwork can't drain it due to clog-ging or some other reason. Liquid pressure builds upin the eye, pressing on the optic nerve (the nerve thatlinks the eye to the brain). The nerve cells are thenslowly strangled of blood, eventually dying. The outer

nerves fail first, so vision loss tends to start at theedges, progressing to "tunnel vision" and blindness.Many people don't notice this at first, and there's usually no pain, so glaucoma can be quite advancedbefore it's detected. The US Glaucoma Foundation es-timates that only 50% people with glaucoma areaware of the disease.

Types of glaucoma are classi-fied by what's stopping the liquidfrom draining:

- Primary open-angle glau-coma (POAG) is the most commonform of glaucoma in North Amer-ica, affecting about 1 in100 people.

People of African descent are especially susceptible.It normally strikes after the age of 50. The trabecularmeshwork looks fine on examination but doesn'tdrain properly. Some researchers believe this is be-cause aging makes the cells less efficient. Otherssuspect a drainage problem under the eye, oranother defect. In any case, pressure builds up andthe optic nerve starts to fail. Blind spots eventuallyappear in the peripheral vision, and later in the cen-tral "seeing" area. This damage can't be repaired.POAG gets steadily worse over time if it isn'ttreated.

- Angle-closure glaucoma is most common inpeople of Asian or Inuit descent, and in women andfarsighted people. It can be chronic or intermittent.Since the trabecular meshwork is located in theangle of the D between the iris and the cornea, any-thing that swells the iris or pushes it forward canclose that angle, blocking the meshwork. Certaindiseases, such as diabetes or uveitis (inflammatory


GLAUCOMA>The US Glaucoma Founda-tion estimates that only50% people with glaucomaare aware of the disease.

MedicationReviews

If you are on multiple med-ications, ask your PeoplesPharmacist about medica-tion reviews. Reviews canhelp you better understandand benefit from yourmedication therapy.

TWO WEEK SALE PERIOD - Prices In Effect Nov. 10 - 23

Eye HealthMultivitaminHelps prevent age-related

macular degeneration. 50's

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macular degeneration. 50's

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Vitalux Multivitamins Help to delay the progression of age-related macular degeneration.Areds, With Lutein orSmoker 50's

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TWO WEEK SALE PERIOD - Prices In Effect Nov. 10 - 23 peoplesdrugmart.com People First 7

Supplements For Eye Health

JamiesonBilberry Antioxidant thatsupports visionand circulatoryhealth.2500mg, 60’s

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Children’sMultivitamins Helps kids maintain goodhealth.60 Tablets

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Systane Eye DropsWorks with yournatural tears toprovide dry eyerelief that lasts.10- 15mL

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MedicationReviews

If you are on multiple med-ications, ask your PeoplesPharmacist about medica-tion reviews. Reviews canhelp you better understandand benefit from yourmedication therapy.

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499Ea. Difficulty focusing? Reading glasses may help.Adults, beginning in their mid forties, can developpresbyopia. This vision condition involves the lossof the eye’s ability to focus on close objects. It canbe compensated for safely and economically withready to wear reading glasses.

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condition of the eye), can cause the iris to bepushed forward. Aging also tends to thicken thelens and iris, blocking liquid flow between the frontand rear chambers of the eye. Pressure builds in therear chamber (the main part of the eyeball), push-ing the iris forward andclosing the trabecular meshwork.

- In normal tension glaucoma, the pressure in the eyeis in the normal range, yet the optic nerve is stilldamaged. It's believed that poor blood flow to theoptic nerve makes the nerves more vulnerable.Pressures just slightly above average can thereforedamage the eye.

- Pigmentary glaucoma mostly affects younger near-sighted people. The iris, which is concave in my-opia, rubs against the pigment layer that holds theeye's colour. Flakes of pigment rub off and clog thetrabecular meshwork, raising pressure. Exfoliationsyndrome, most common in Caucasians aged 50and older, is similar. Flaky white material appearson the lens before falling off to clog the meshwork.

Exfoliation syndrome doesn't necessarily result inglaucoma, but it makes it six times more likely.

- Traumatic glaucoma is the result of eye injury, oftenappearing years after the event.

Symptoms and ComplicationsThe biggest problem with glaucoma is the lack of

symptoms, since you can't feel the pressure in the eye.Only a few people get headaches, red eye, or blurredvision. If you don't get your eyes tested regularly, thefirst noticeable symptom could be permanent �holes�in your vision. Lack of treatment of glaucoma oftenleads to blindness.

If you do get severe eye pain, redness, and blurred vision, it may be a symptom of an angle-closure at-tack. This is an acute complication in which the irisswells or moves forward to totally block the trabecularmeshwork. If you are prone to angle-closure glaucoma,you're most likely to get an acute attack in the dark,because the pupil opens up in low light, making theangle smaller. In a mild attack, you may see halosaround objects and slight blurring, but there's no

Glaucoma...Continued From Page �

Continued On Page 10


FluVaccinationsFlu season is coming and Peoples Drug Mart is com-

mitted 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 VaccinationsAbbotsfordAshcroftBurnabyCampbell RiverChaseChetwyndCranbrook

GoldenKelownaWest KelownaKitimatLyttonMackenzieNakusp

NelsonPentictonPort HardyPort McNeillQuadra IslandRevelstokeRichmond

SalmoScotch CreekSookeSparwoodSurrey - Ocean ParkTrailUcluelet

Vancouver- Champlain Mall- Denman St.- West 57th Ave.Victoria (Quadra St)

White Rock

peoplesdrugmart.com People First 9

On Our Communities

Quadra Island

Spotlight

Chetwynd

Proud to Support Our Communities

Photo courtesy Philip Stone



Photo courtesy Maggie Gilbert/PictureBC

Photo courtesy Maggie Gilbert/PictureBC Photo courtesy Maggie Gilbert/PictureBC

Virgin forests, rolling hills and snow cappedmountains await your senses in the district ofChetwynd. Crystal clear lakes and rivers drawoutdoor enthusiasts from around the world.The residents enjoy the outdoor splendor inthis forestry, pulp, gas and ranching commu-nity.

Chetwynd has beautiful handcrafted chain-saw sculptures of indigenous animals andlocal scenes. These sculptures can be foundoutside or inside local businesses. In 2005Chetwynd hosted the first annual ChetwyndInternational Chainsaw Carving Champi-onship. Chetwynd is now drawing interna-tional attention, with carvers coming as faraway as Wales, North Wales, and %apan.

Quadra Island is the largest and most pop-ulous of the Discovery Islands and lies be-tween Vancouver Island and the mainlandcoast of B.C. Quadra, is home to 2700 yearround residents, and is a popular destinationfor visitors from around the world.

Surrounded by breathtaking wildernessscenery and blessed with a mild temperate cli-mate Quadra Island is a healthy and vibrantcommunity which to live in or visit. One of thepremier destinations in B.C. for adventurerecreation and in particular for diving, hiking,mountain biking, sea kayaking and wildlifeviewing. The intricate shoreline is ideal for ex-ploration by sea kayak dotted with beaches,sheltered coves, protected channels and islets.

Peoples Drug Mart believes insupporting and strengthening ourlocal communities. Peoples DrugMart is proud to support the ALSSociety of BC and offer assistancethrough the Peoples Drug MartHealthy Communities Fund.

Glaucoma...Continued From Page 8

pain. Extreme pain and a red, swollen eye signal amedical emergency - people can go blind rapidly if itisn't treated.Making the Diagnosis

The first thing an eye doctor will want to check is theeye's internal pressure. An air-puff tonometer can meas-ure this without touching the eye. The doctor will alsolook into the eye through the transparent pupil with anophthalmoscope. This is essential because normal ten-sion glaucoma is missed by the eye pressure test.Early damage from glaucoma can be detected with avisual field test. You'll be asked to spot flashing lightsaround the rim of your field of vision. A computer isoften used to perform this test.Treatment and Prevention

Medications are available that can reduce eye pres-sure and prevent damage. Most are given as eye drops.Beta-blockers (e.g., betaxolol*, levobunolol, timolol),alpha2-agonists (e.g., brimonidine), and carbonic an-hydrase inhibitors (e.g., dorzolamide, brinzolamide)slow the production of eye fluid (aqueous humour),while prostaglandin analogs (e.g., latanoprost, travoprost, bimatoprost) and miotics (medications thatcontract the pupil, such as pilocarpine) improvedrainage. Medications have to be used indefinitely, somany people with glaucoma end up opting for surgeryor laser treatment.

The most common operation is laser trabeculoplasty,

a painless 15-minute outpatient procedure. The laser isunfocused and harmless when it passes through thesurface of the eye, but it concentrates its energy on thetrabecular meshwork, shrinking it and reopening theholes. Many patients are able to stop using their glaucoma medications after this operation. There areother surgical procedures available if this doesn't work.With early treatment, vision loss can be minimized orprevented. Because glaucoma isn't obvious, it's vital toget your eyes checked regularly, especially if you haveany of these risk factors:

- family history of glaucoma- African descent- myopia (nearsightedness)- previous eye injury- high blood pressure- diabetes- long-term use of prednisone, cortisone, or

other steroidsIf you are between the ages of 20 and 64 years, you

should have your eyes checked every 1 or 2 years. Fromthe age of 65 years onwards, you should have themchecked every year. But if you have any of these riskfactors, you should go as often as your eye care professional recommends.

All material © 1996-2014 MediResource Inc. The contents herein are for informational purposesonly. Always seek the advice of your physician or other qualified health provider with any ques-tions you may have regarding a medical condition


NovemberFacebook

Prize DrawJoin us on Facebook and EnterOur Prize Draw to Win a Nivea

Skin Care Prize Pack. www.facebook.com/peoplesdrugmart

Continued On

599Ea. 1799Ea. 1799Ea.

Ian Lloyd...Continued on Page 13

Ian Lloyd...Continued From Page 4

learn about diabetes and nutrition. It is easy tospeak to a dietician in your own home, just dial811. It is a toll-free call anywhere in BC. You canalso communicate with one by email. Visithttp://www.healthlinkbc.ca/healthyeating/ formore details.Another diet tip is to choose foods high in fibre.

Look for ‘brown’ foods like brown bread andbrown rice. Fruits, vegetables and unrefined graincereals are excellent sources of fibre. Fibre helpsall forms of diabetes in several ways. It is known toslow the emptying of the stomach and will help toslow the digestion of meals. This is good as it willprevent a large influx of sugar into the body aftera meal. A more gradual increase of the after mealsugar levels will put less demand on the pancreas.A high fibre diet has also been shown to help reduce bad cholesterol, another complication ofdiabetes. It may also help to prevent certain formsof cancer.One of the best ways to help prevent and treat

diabetes is through regular exercise. It has beenshown that walking, for even 20 minutes threetimes a week, can produce benefits. Regular exercise can help to increase insulin sensitivity anduse up excess blood sugar. It can also help to reduce cholesterol and blood lipids. Regular exercise also increases your energy levels andhelps you sleep better. The benefit list goes on andon. Before you start any new exercise routine youshould first consult your physician, to determinewhat level of activity is appropriate. Exercise is alsoa great way you lose weight. Being overweight isone of the major contributing factors for the de-velopment of type 2 diabetes and other healthproblems. Again you don’t need much; 20 min-utes of walking three times a week is a good placeto start.Whenever you change a habit or start a new

project, the hardest part is just getting started.Walking 20 minutes a day and changing one’s dietseems easy in theory, but where does one start.The first place to start is motivation; why start inthe first place? This is the hardest part, whychange anything when you can't see the problem.

PEOPLES PHARMACISTSHelping People Live Better Lives

We Can Help WithFlu Vaccinations.Flu season is here and most Peopleslocations offer convenient on-site fluvaccination services. Talk to yourPeoples Pharmacist about thebenefits of an annual seasonalflu shot.

Navi BalPharmacist & Owner, Kelowna

We Can Help YouBetter ManageYour Diabetes.A Peoples Pharmacist can helpyou take control of your diabetesby providing advice on propertesting of blood sugar levels,how to analyze your readingsand how to effectivelymanage your readings.

Andrew HoffertPharmacist & Owner, Nelson

We Can Help WithMedication Reviews.Medication reviews are in-depthconsultations that improve healthoutcomes by helping resolve anyissues that may have arisen due toyour medication. Ask about themedication review service.

Mike HoenmansPharmacist&Owner, ScotchCreek



Peoples has everything; from travel-size essentials totravel vaccinations - find everything you need for ahealthy and safe trip.

Travel Vaccination ServiceMost Peoples locations conveniently administer travelvaccinations on-site.

Medications for Allergy, Stomach Relief,First Aid & Pain Relief

A prepared traveller is a safe traveller.

Travel-size ToiletriesBring along your daily essentials.

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Travel-size ToiletriesBring along your daily essentials.Bring along your daily essentials.Bring along your daily essentials.Bring along your daily essentials.Bring along your daily essentials.

Peoples has everything; from travel-size essentials toPeoples has everything; from travel-size essentials toPeoples has everything; from travel-size essentials totravel vaccinations - find everything you need for atravel vaccinations - find everything you need for atravel vaccinations - find everything you need for a

Going On A Winter Holiday?

Focus On Vitamin B ComplexAids Metabolism & Nervous System Function

The 11 members of what's known as the vitamin Bcomplex are critical nutrients for metabolism and nerv-ous system function. Although each B vitamin has aunique role, they work together as coenzymes to me-tabolize food and to provide energy. B vitamins helpsynthesize brain chemicals that control mood andnerves. The B vitamins support the nervous system,skin, eyes, liver, and mucous membranes, and enhanceenergy, muscle tone and gastrointestinal health.

Many of us don't get enough B vitamins, deficien-cies in folic acid, B12, and B6 are especially common.Ensuring that your diet contains plenty of B-rich foods-- dark-green vegetables, protein from animal sources,and whole grains - is important.

Talk to a Peoples Pharmacist about the benefits of Bvitamin supplements.

Ian Lloyd...Continued From Page 11

In most mild cases of type 2 diabetes there are nosymptoms. Ponder this simple phrase, “If youdon't make time for wellness now, you will beforced to spend time on sickness later.” The nextstep is to literally take a step, no matter how smallit is. One day a week go for a walk around theblock. That is it. A walk around the block mighttake 10 minutes. Certainly you can devote 1/10thof one percent of your weekly waking hours onbettering your health? After two weeks increase towalking twice a week. Slowly increase from there. The same thinking can be applied to eating

better. Perhaps the greatest impact can be madewith snacking. Instead of reaching for your usualsnack, grab an apple and a glass of water instead.Cook a slightly smaller portion of meat and addmore veggies. Instead of buying white bread orpasta, choose whole wheat next time. Cut backon the portion of dessert you serve yourself. Youonly need to make these changes with regular athome meals. On special occasions, feel free totreat yourself. You deserve it. Build upon the smallchanges you make. There are many things people can do to help

reduce their risk of developing type 2 diabetes.These include changes in diet, regular exercise andweight loss. Weight loss is very important in themanagement of diabetes. Talk to your doctor orPeoples Pharmacist for more information. Theymight recommend that you visit a nutritionist,who can help facilitate the changes to your diet.This is one of those times that knowledge truly canimprove the quality of your life. The more youknow about diabetes the healthier you can be,and stay.

Written By Ian Lloyd, Pharmacist & Chartered Herbalist

PEOPLES PHARMACISTSHelping People Live Better Lives

We Can Help ReduceEveryday StrainOn Your Busy Legs.Select Peoples Drug Mart andPeoples Pharmacy locations offercompression stocking and fittingservices, which help treat painfulvenous leg disorders.Check with your local Peoplesfor this health service.


Paul ShermanPharmacist & Owner, Kitimat

We Can HelpWith MenopausalHormone Therapy.Select Peoples locations providemenopausal hormone therapy tohelp people transition throughmenopause more comfortably.Talk to a Peoples Pharmacistabout this health service.

Chris DreyerPharmacist & Owner, Lytton

We Can Help WithMedication BlisterPackaging.The Med Manager blister packprogram takes the guesswork outof your daily medications.This convenient and easy to useblister card is ideal if you are onmultiple medications.

Derek LangerPharmacist, Courtenay

peoplesdrugmart.com

• Past Magazine Issues• Health Articles• Online Flyer• Online Coupons• Store Information

Darlene BoothR.H.N

What is your relationship with stress? There is a tendency to-ward putting a negative spin on all stress but, in reality, stressis a natural by-product of living and not always avoidable. Itcan be polarized and given a positive or a negative connota-tion; positive stress motivates and fuels excitement whereasnegative stress is draining and contributes to discomfort anddisease. Stress can also be described using a continuum of mildto catastrophic but the actual experience of stress is relativeto an individual’s circumstance, conditioning and perception. Oneperson’s camel straw may be anotherperson’s call to action. To come into ahealthy relationship with stress it isimportant to be mindful of our attitude and coping strategies.

Many years ago, I went through aseries life transitions that included atleast 6 of the top 10 life stressors onmost lists. It was a period of hugetransformation that I could not fight - nor did I try. I remembera good friend telling me that someday I would look back onthat period and be grateful for all that occurred. At the time Iwas extremely doubtful and in such psychological angst thatit was hard to believe, but I held onto those words like a lifeline.They gave me the impetus needed to get up every day andlook for the signposts that would lead me away from pain intothe sense of peace I craved. And it turns out that they wereright. In hindsight now, it was like my whole being wentthrough metamorphosis; I came out on the other side of stressmuch stronger and clearer than ever. Here are a few things Ihave learned along the way:1. Surrender. We cannot change that which we have no con-trol over. I knew enough at the time that to fight the changeswould just create more pain so I adopted the stance of “whatdoes not kill me will make me stronger.” It also helps to focuson the details we can change. If you just lost your job – do youneed an updated resume or a whole new career direction?Would it help to talk to a career counsellor? Is there a bully inyour life? While we cannot change the behaviour of other people,

we can change how we react to them – it’s often not personal!2. Listen to your body. If people, places or events ramp upyour anxiety then weed them out of your life or limit expo-sure. When my anxiety hit an all time high, I recognized thattuning out the media helped. Throwing worry about worldeconomic crisis on top of my personal “financial reorganiza-tion” was only adding more stress to an already maxed outsituation. Sometimes you have to be an ostrich for a while and

bury your head in the sand until thetide turns in your favour.3. Self care. I have to admit that after alifetime of taking care of other people,focussing on my own needs seemedkind of selfish. Then the realization camethat self-care actually meant I was moreavailable in relationships - not less. Myself care includes healthy nutrition, dailyexercise, meditation, going for massageand being mindful of not self medicat-

ing with junk food, drugs or alcohol when stressors ramp up.(Oh and not beating myself with a stick if I have a lapse of“willpower” and eat the whole bag of cookies in one sitting).4. Find good counsel. My persona has always been one of independence – a “do it myself” person but for the first timeI found myself in a place where none of my old “stress bust-ing” strategies worked anymore. (Lets just say that menopausepicked an inopportune time to arrive and was ramping up thephysical stress on top of the emotional). When locked down,paralyzed and unable to move forward it is helpful to talk to atrusted friend or enlist the help of a professional counsellor,therapist or coach. Be open to seeing from a new perspectiveand know that over time, with practice, new strategies will become the norm.There is no doubt that some of life’s challenges are major dis-ruptors to a personal sense of safety and well-being and willtake time to rise above. We have to remember that stress hap-pens. What are you going to do with it? Sometimes a changeof attitude can help shift a negative stress experience into apositive one. Good Health to You!


LIVING WITH STRESS>

To come into a healthyrelationship with stress itis important to be mind-ful of our attitude and coping strategies.

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Cooking oil 1 tbsp. 15 mLChopped onion 1 cup 250 mLGarlic cloves, minced 2 2Curry paste 1 tbsp. 15 mLDried crushed chilies 1⁄4 tsp. 1 mLCan of chickpeas (garbanzo beans), 19 oz. 540 mLrinsed and drainedBrown basmati rice 1 1/2 cups 375 mLDiced paneer cheese (about 1/2 inch, 1 cup 250 mL12 mm, pieces)Can of diced tomatoes (with juice) 28 oz. 796 mLPrepared vegetable broth (or water) 11⁄2 cups 375 mLSaffron threads (optional) 1⁄2 tsp. 2 mLCinnamon stick (4 inches, 10 cm) 1 1Frozen peas, thawed 1 cup 250 mLSliced natural almonds, toasted 1⁄2 cup 125 mLChopped fresh cilantro 2 tbsp. 30 mL

Heat cooking oil in a Dutch oven on medium. Add next 4 ingredients.Cook for about 10 minutes, stirring occasionally, until onion is browned.Add next 3 ingredients. Heat and stir for 1 minute. Add next 4 ingredients.Stir. Bring to a boil. Reduce heat to medium-low. Cook, covered, forabout 1 hour, without lifting lid, until rice is tender.Stir in peas. Remove from heat. Let stand, covered, for about 5 minutesuntil peas are heated through. Transfer to serving dish.Sprinkle with almonds and cilantro. Makes about 8 cups (2 L).1 cup (250 mL): 370 Calories; 13 g Total Fat (3 g Mono, 1 g Poly, 4.5 g Sat);20 mg Cholesterol; 51gCarbohydrate; 8g Fibre;16 g Protein; 630 mg Sodium

Biriyani

20 mg Cholesterol; 51gCarbohydrate; 8g Fibre

Vegetarian Recipes Cookbooksare available at participating

PEOPLES DRUG MART & PEOPLES PHARMACYReprinted from Vegetarian Recipes©Company's Coming Publishing Limited

Biriyani

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Chickpeas, creamy paneer cheese and crunchy almonds give thisfragrant rice dish substantial main-dish appeal. Paneer is a freshcheese available in the freezer or deli cheese section of many gro-cery stores and in specialty Indian food stores. To make this recipevegan, simply omit the paneer.

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