peoples health magazine february 2016, volume 17, no. 2 pdm603

Prices In Effect February 1 -14

PEOPLESHealth

PDM 603 Vol. 17 No. 2

Helping People Live Better Lives

HOTBUY!

BOOST Nutritional DrinkGreat-tasting nutritionaldrink or mini-meal.6 x 237mL

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1299Ea.CENTRUM MultivitaminsTablets or easy chew-able gummies.90 - 150's

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WOMEN AND HEART DISEASEARE YOU GETTING ENOUGH VITAMIN D? HELPFUL ADVICE ON FIGHTINGINSOMNIASPOTLIGHT ONWEST KELOWNA& UCLUELETCOMPANY’S COMING RECIPE

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BIOMEDICCough SyrupMultiple formulations forthe cough relief you need.200-250mL

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999Ea.CEPACOL LOZENGESSore Throat ReliefSoothing, long lasting antibacterial lozenges.16’s

299Ea.DAYQUIL/NYQUIL Cold & Flu ReliefMulti-symptom relief forcold and flu symptoms.8 + 16 Convenience Pack

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align ProbioticRelieves & managessymptoms of irritablebowel syndrome. 28 Capsules

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PEOPLESHealth

4WOMEN AND HEART DISEASECardiovascular disease (heart diseaseand stroke) is a leading cause ofdeath for Canadian women, and yetmany are not aware of this threat.

5SAVE ON SUPPLEMENTSSale priced vitamins and supple-ments for optimal health & wellness.

6FIGHTING INSOMNIAInsomnia is very common – about30% to 40% of adults will experi-ence insomnia in any given year.

7HEALTH & WELLNESSGreat selection of quality health and wellness products from Peoples Pharmacy.

9SPOTLIGHT ON OURCOMMUNITIESA look at West Kelowna and Ucluelet,two B.C. communities that Peoples isproud to be a member of.

14VITAMIN D – ARE YOU GETTING ENOUGH? Read about the many health andwellness benefits of Vitamin D anddiscover what are good sources forthis important vitamin.

15GARLIC HERB-CRUSTED STEAKSBrand new feature recipeFrom Company’s Coming400-calorie Mains.

4 6 14 15

February 2016

Features & Cover Articles

Healthy ChoicesPage 5

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.

PEOPLES DRUG MART • PEOPLES PHARMACY

Ian LloydPharmacist


Many still believe that heart disease primarily af-fects men and women are unaffected. This is simplynot true. Cardiovascular disease is a leading cause ofdeath for Canadian women. Only cancer touchesmore lives, but not by much. Don't believe me,think about how many women around you are tak-ing medication for high blood pressure. This indi-cates an increased risk of cardiovascular disease. Anotable study in the September 2004 issue of themedical journal Lancet, listed all the modifiable riskfactors for heart disease. These include: abnormallipids, smoking, hypertension, abdominal obesity,consumption of fruits, vegetables and alcohol andregular exercise. In this issue of the Peoples HealthMagazine, I shall mention ways to help reduce theserisks.The first, and has the greatest impact, way to re-

duce your risk of heart disease is to quit smoking. Ifyou do, stop. If others do, tell them to stop. One ofthe best things the BC Government has done is tosponsor the QuitNow smoking cessation program.This program provides you with medications, nico-tine patches or chewing gum to help you quit. Ifyou call the free HealthLinkBC phone number (8-1-1), you will be connected with a quit smoking coun-sellor who can provide an authorization for smokingcessation products. Take this authorization to yourlocal Peoples Pharmacist to get your free supply ornicotine patches or chewing gum. The health ben-efits of smoking cessation are too numerous to men-tion, so make that choice today.The next modifiable risk factor for cardiovascular

disease is abnormal lipids. A better explanation forthis is high cholesterol or triglycerides. There aretwo main types of cholesterol, low-density lipopro-tein (LDL) and high-density lipoprotein (HDL). TheLDL, or bad cholesterol, carries cholesterol through-out your body to the cells that need it. The prob-lem with LDL, is that if you have too much, it justkeeps floating around. After a while, these LDLpieces get smaller and are more likely to enter thewalls of blood vessels. Deposits of bad cholesterolparticles are called plaques. Eventually, theseplaques can build up and narrow the space in bloodvessels leading to impaired blood flow. This is re-ferred to as atherosclerosis, which is a major risk fac-tor for heart disease. In contrast HDL, or goodcholesterol, travels around your body and picks upextra cholesterol. It then takes the extra cholesterolback to the liver for disposal. Generally, the more'good' cholesterol you have, the less 'bad' choles-terol is present in your arteries. There are many great way to help you improve

your bodies cholesterol levels. Visit the Peoples DrugMart website for past issues of this magazine. Thereis a great article about natural solutions for highcholesterol in the February 2014 issue. Check outwww.peoplesdrugmart.com. Triglycerides are another form of fat that circu-

lates through your body. Your body stores all un-used calories into triglycerides to use for energybetween meals. The problem with triglycerides isthat they are associated with hardening of the bloodvessels. You can help your body lower triglycerides


Continued On Page 11

WOMEN AND HEART DISEASE

Health & Wellness Peoples Pharmacists notonly have years of trainingfor medications, but alsoabout the conditions theytreat. Talk to a PeoplesPharmacist about yourhealth and wellness.

JamiesonOmega

Super Krill Helps maintain healthy

cholesterol levels.500mg 60’s,

Health & Wellness Solutions

peoplesdrugmart.com PEOPLES Health 5TWO WEEK SALE PERIOD - Prices In Effect February 1 -14Some advertised products may not be available at select stores

JAMIESONOmega-3 Gummies Great tasting alterna-tive to capsules. 60’s

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WEBBER NATURALSB12 or B50 ComplexB12 Timed Release or1000mcg or B50 Complex60 + BONUS 20's

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WEBBER NATURALSOmega’sOmega 3-6-9 90+60’s, WildAlaskan Salmon Oil 120+ 60’sor Omega-3 180+30’s

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JAMIESON COQ10 Supports cardiovascularhealth and brain function.250mg, 30 + 15’s1999Ea.

META FIBRE BARSPromotes heart healthwhile keeping your tastebuds happy.6 Bars.

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WEBBER NATURALSCoenzyme Q10 For heart health. 30mg 60 + 60 or60mg 30 + 30

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BIOMEDIC Fibre TherapyFibre Laxative 72-114Doses or PsylliumCapsules 160’s


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FREE*LifesourceBlood

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One-button fully automatic operation that can detect ir-regular heartbeats. The monitor stores the last 90 read-ings in memory and also calculates and displays the“average” of the total readings stored in memory. An ACadapter is included.

AspirinASA 81mg

For doctor supervised long termpreventative therapy for adults.

Daily Low Dose100-120's

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Continued On Page 8

Insomnia is a sleep disorder that is characterizedby difficulty falling and/or staying asleep. It is oneof the most common sleep disorders. Most peoplewill have sleep problems now and then because oftemporary stress, worry, or an irregular schedule.But when you have trouble sleeping for weeks ormonths, it can lead to health problems. Worryingabout it only makes it worse. People with insomniacan feel dissatisfied with their sleep and usually ex-perience one or more of the following: fatigue, lowenergy, difficulty concentrating, mood distur-bances, and decreased performance in work or atschool.Insomnia may be characterized based on its du-

ration. Acute insomnia is brief and often happensbecause of life circumstances (for example, whenyou can't fall asleep the night before an exam, orafter receiving stressful or bad news). Many peoplemay have experienced this type of passing sleepdisruption, and it tends to resolve without any treat-ment.Chronic insomnia is disrupted sleep that occurs

at least three nights per week and lasts at least threemonths. Chronic insomnia disorders can have manycauses. Changes in the environment, unhealthysleep habits, shift work, other clinical disorders, andcertain medications could lead to a long-term pat-tern of insufficient sleep.The following tips may help you sleep more

soundly and wake up feeling more refreshed. It

would be best to pick one thing to change, and seeif that change affects your sleep. After a week ortwo, add another change. As you make changes,you might want to use a sleep journal to figure outwhat things help you to sleep better and whatthings hinder a good night's sleep. Hopefully, yoursleep should improve. If it doesn't, talk to your doc-tor.Healthy sleep habits• Avoid naps, especially in the afternoon. Powernapping may help you get through the day, but ifyou find that you can't fall asleep at bedtime, elim-inating even short catnaps may help.• Get regular daily exercise. Don't exercise within 3to 4 hours of bedtime, because the activity canmake it difficult to get to sleep.• Go to bed at a set time every night. Wake up atthe same time each morning, including weekends,even if you haven't slept well. Sleeping in may giveyou the additional sleep you crave, but it will throwoff the sleep schedule that you are trying to estab-lish.• Don't go to bed thinking about work or otherstressful matters. Keep a notepad by your bed towrite down any thoughts or concerns that maykeep you up or wake you up during the night.• Try to not use phones, or tablet devices at bed-time. The light from these devices and the possibleproblems that can result from checking emails orsocial media sites can make it difficult to fall asleep.


FIGHTINGINSOMNIA

BiomedicSleep Aid

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ZzzQuil Sleep-Aid

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peoplesdrugmart.com PEOPLES Health 7

For Occasional SleeplessnessFor Occasional Sleeplessness


Earn points on your healthpurchases at Peoples.Some exception apply,please see pharmacy forcomplete details.

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CANESORALConvenient oral treatment.Single or Combi Pack 1999Ea.

DEPEND ORPOISEUnderwear orPadsComfort withpeace of mindprotection. 14 - 78's

1499Ea.BIOMEDICClotrimazole Cream Cures most yeastinfections.25g

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ICY HOT PAIN RELIEF Patches, Cream orSleeves or Advanced 3-5’s, 85g, 69mL20%OFF

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SOFT HEATHeating PadProvides warm relief for soremuscles, aches and pains.Model HP710CA

2499Ea.ALEVE PAIN RELIEF12 hour relief.Liquid Gels 80's orSoft Grip Arthritis Cap125’s

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JAMIESONHealthy Sleep Natural support to helpfall and stay asleep.16's

1099Ea.WEBBER NATURALSMelatoninSleep support.10mg 60 + 12’s or5mg120 + 24’s

999Ea.SLEEP•EZE SLEEP AIDFor a good night’s sleep.16 - 20's355mL $9.99599Ea.

JAMIESON Sleep SupportStress & Sleep 30's orMelatonin 10mg QuickDissolve 60's

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• Practice a relaxing bedtime ritual. A relaxing, rou-tine activity right before bedtime conducted awayfrom bright lights helps separate your sleep timefrom activities that can cause excitement, stress oranxiety.• Minimize the use of medications that may affectyour sleep, such as diuretics and appetite suppres-sants – if you must take them, don't take them be-fore going to bed.While In bed• Reserve the bed for sleep. A bit of light readingmay help you fall asleep. But if it doesn't, do yourreading elsewhere in the house.• Use earplugs if your partner's snoring keeps youawake. Check your room for noises or other distrac-tions. Consider using blackout curtains, eye shades,ear plugs, "white noise" machines, humidifiers, fansand other devices.• Keep the room cool and dark. Design your sleepenvironment to establish the conditions you needfor sleep. Your bedroom should be cool – between60 and 67 degrees.• If watching the clock makes you anxious aboutsleep, turn the clock so you can't see it.• Use a pillow and mattress that are comfortable foryou.• Don't lie in bed awake for too long. If you can't fallasleep, or if you wake up in the middle of the nightand can't get back to sleep within 15 minutes or so,get out of bed and go to another room until you feelsleepy.

Food and drink• Eating big or spicy meals can cause discomfortfrom indigestion that can make it hard to sleep. Ifyou can, avoid eating large meals for two to threehours before bedtime. Try a light snack 45 minutesbefore bed if you’re still hungry.• Limit caffeine (coffee, tea, caffeinated pops) duringthe day, and don't consume any for at least 4 to 6hours before bedtime.• Don't drink alcohol late in the evening. Alcoholmay help you fall asleep, but drinking alcohol be-fore bed can wake you up later in the night.If you have trouble sleeping on a regular basis, it's

a good idea to review your health and think aboutwhether any underlying medical issues or sleep dis-orders could be contributing to your sleep problems.Your Peoples Pharmacist can offer advice on sleeptips, short term sleep medications and natural sup-plements.In some cases, the tips above can be taken to im-

prove sleep, while in other cases, it's important totalk to your doctor to figure out a course of action.A general medical examination and history may pro-vide clues about other conditions, such as depres-sion, anxiety, or arthritis, which may be contributingto or causing insomnia. In addition, blood testsmight be ordered to check for underlying medicalconditions. You should not simply accept poor sleepas a way of life—talk to your doctor or a sleep spe-cialist for help.

Fighting Insomnia.Continued From Page 6


TRUFORM COMPRESSION SOCKSTHE SUPPORT YOU NEED, THE LOOK YOU WANTHelps counter pressure inside the leg veins to help promotehealthy circulation, a reduction in ankle swelling, relief of generalfatigue, and reduced leg discomfort. Trouser or Dress Socks

Special order at some locations


peoplesdrugmart.com People First 9

On Our Communities

West Kelowna

Spotlight

$1000 was donated to the Food Bank On The Edge. Food Bank On The Edge co-ordinates donations of foodand ensures food is distributed quickly and efficiently to people in need in both Ucluelet and Tofino. The FoodBank is a group of dedicated volunteers committed to keeping the region's food needs met. Mervin Banting,Pharmacist & Partner presenting cheque to Cris Martin, Executive Director, Food Bank On The Edge Society.

Ucluelet

The Peoples Drug Mart Healthy Communities Fund (HCF) is a community support program that provides finan-cial assistance to health related organizations in Peoples Drug Mart communities. The HFC is funded by the owneroperators of Peoples Drug Mart and from the proceeds of thePeoples Drug Mart corporate fundraising.

Photo Courtesy City of West Kelowna



Ucluelet is situated on the edge of the Wild Pa-cific Ocean. A true west coast working harbour,Ucluelet is a place rich in tradition and naturalbeauty.

The District of Ucluelet asked community mem-bers what made them proud to live in Ukee. Someof the most common responses were: Proud to beable to run along the edge of the world everydayon the Wild Pacific Trail, proud to breathe clean air,proud to be surrounded by wilderness, proud tobe able to watch the sunsets that can only be seenfrom the edge, proud be able to frolic along thebeach with my dog all year round and the mostresounding answer of all…proud of our strongsense of community.

West Kelowna or the Westside (as the localslike to call it) has always been appreciated forits quiet beaches, rolling hills of orchards, andfantastic outdoor activities. The people hereare proud of their rich history in agriculture, ofthe feisty Fur Brigade Traders and of their re-lationship with the Okanagan People.

The small sleepy town that once was, hasgrown into a thriving independent municipal-ity that has a ‘rural sophistication’ feel to itwith vineyards, wineries, summer concerts,trails, agricultural pursuits, along with shopsthat offer the familiar comforts of home.

Photo courtesy Province of BC Photo courtesy District of Ucluelet

Photo courtesy District of Ucluelet

Continued On


1299Ea.

Many people today are on more than one medication, and whenyou combine this with a busy and active life, it can lead to the con-fusion of properly taking your medications. Medication non-compli-ance is a serious concern and can be harmful to your health.

Peoples offers a medication compliance program called “MedManager.” This medication compliance card conveniently organizesyour medications for a full week, and helps you easily identify whatmedications are to be taken at what time of the day.

Speak to a Peoples Pharmacist today about theconvenient and safe Med Manager program.

PEOPLESMedication ManagerWe can help you know exactly whento take your daily medications

PEOPLES PHARMACISTSHelping People Live Better Lives

We Can Help YouEasily TransferPrescriptions.Transfer your prescriptions today -simply speak with a memberof our pharmacy team andwe will take care of the rest.*

NEW PHARMACY1200 Lonsdale Avenue

North VancouverSam Abouassi

Pharmacist, North Vancouver

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.

Jack RanPharmacy Manager, West Kelowna

We Can Help WithTravel Vaccinations.Make Peoples your first destinationfor travel health. Most Peopleslocations provide convenienton-site vaccination services so youcan have a worry free and safevacation.

Mervin BantingPharmacist & Partner, Ucluelet

peoplesdrugmart.com PEOPLESHealth 11Ian Lloyd...Continued on Page 13

Ian Lloyd...Continued From Page 4

a few ways: lose weight, exercise regularly, avoidsugary foods and choose healthier fats. Anothergood way to help reduce triglycerides is to take anessential fatty acid supplement. Taking 1-5 gramsdaily of fish oils can help to reduce triglycerides byup to 20%. Let me discuss the next three related items to-

gether, namely hypertension, abdominal obesityand regular exercise. If you think about, they are in-terlinked. If you don't exercise, your tummy getsbigger and your blood pressure goes up. This mightnot apply to everyone, but it does highlight the factthat we should all be getting regular exercise. TheCanadian Heart and Stroke Foundation recom-mends that you get 150 minutes of moderate tovigorous exercise per week, in bouts of 10 minutesor more. Moderate exercises raises your heart rateand gets you breathing heavier. I will leave the restup to you. How can you work 10 minutes of mod-erate exercise into your day? Another important thing about blood pressure is

monitoring. If you are concerned about your bloodpressure, visit your local Peoples Pharmacist to haveit checked. Blood pressure readings are expressed asa ratio of your systolic over diastolic pressures. Let'scompare your cardiovascular system to a gardenhose; they are more similar than you might think.When your heart contracts it forces blood into yourarteries, or when you quickly turn on the faucetwater rushes into the hose, causing the pressure torise. This systolic pressure will normally range from150-120 mmHg. When you turn off the water sup-ply, or your heart relaxes, the pressure will drop.This diastolic pressure will normally range from 95-80 mmHg. These two readings will provide youwith your blood pressure, which is ideally 120/80mmHg. The ideal blood pressure reading variouswith your age or medical condition. Check withyour doctor or Peoples Pharmacist for more infor-mation.There is a big connection between diet, blood

pressure and heart disease. Perhaps the easiest wayto lower your blood pressure is to follow the DASHdiet plan. The Dietary Approaches to Stopping Hy-pertension (DASH) diet is one that focuses on eat-

12 PEOPLES Health Join us on acebook.com/peoplesdrugmart

Going Away For Spring Break?Some immunizations for internationaltravel require a series of vaccinations thatare administered over a 2-3 month period.

Make Peoples Your FirstDestination For Travel Health

Most Peoples locations conveniently administer travelvaccinations on-site. Talk to a People Pharmacist ifyou're travelling to a tropical destination and discussthe following common illnesses:

cholera, hepatitis A, hepatitis Bmalaria, traveller's diarrheatyphoid fever

Talk to a Peoples Pharmacist who can advise you onthe medications, vaccinations and health supplies thatyou'll need for a safe and healthy trip.

Focus On Calcium & Vitamin DHelps Reduce Risk Of Osteoporosis

Osteoporosis is a disease that causes bones to losemass and become thin and brittle. Weaker bonesmean there is more risk of breaks, which can result inpain, deformity, and other serious consequences. Aspeople age their bodies start to re-absorb calcium fromtheir bones, leading to some loss in bone density. Osteoporosis affects about one in four women overthe age of 50 and one in eight men over 50.

You can reduce your risk of osteoporosis by quittingsmoking, limiting daily alcohol to two beverages orless, reducing caffeine intake and getting enough cal-cium, getting enough vitamin D, and staying physi-cally active.

Talk to a Peoples Pharmacist about the benefits ofcalcium and vitamin D supplements.

PEOPLES PHARMACISTSHelping People Live Better Lives

We Can HelpWith ShinglesVaccinations.About 1 in 3 people will getshingles in their lifetime.Select Peoples locations offerconvenient on-site shinglesvaccinations that can preventor reduce the severity ofshingles.

Nick GandhiPharmacist, Port Hardy

Nathan McLeanPharmacy Manager, Chetwynd

We Can Help MakeYour Home Safe WithMedication Disposal.Bring your unused or expired med-ications to Peoples for environmen-tally safe disposal. This can helpavoid accidental poisoningsor potential medicationdrug abuse.

Ellen Bovair Pharmacy Manager, Chase

Ian Lloyd...Continued From Page 11

ing more fruits and veggies, while reducing salt in-take and meat products. This diet is not really new,Canada's Food Guide has been making the samerecommendations for years. However, the Dash dietis getting a lot of scientific attention. Some studiesare finding that after following this diet for 30 days,people with hypertension can lower their bloodpressure by up to 11mmHg. There are also benefitsseen with a lowering of high cholesterol and triglyc-erides. The little quiz I like to ask people about theirfruit and veggie intake is, “When was the last timeyou ate a piece of fruit?” If you are like most people,you might not remember. To follow the DASH diet,you must eat between 4 to 5 servings of fruit a day. Alcohol consumption is a tricky recommenda-

tion. By no means should you start consuming al-coholic beverages to promote heart health.However, we are a social animal and libations are apart of the social fabric. The next question is howmuch and which beverage is best? Current researchsuggests that for men, three standard drinks a dayis the upper limit. For women, that number dropsto two drinks a day. One standard drink equals onesmall bottle of beer or cider (5% ABV), ½ cup ofwine or 1.5 ounces of spirits. Which beverage isbest? Red wine slightly nudges beer for top spot fol-lowed distantly by white wine and spirits. Red wineand beer tend to have more antioxidants than otheralcoholic beverages. As always, everything is mod-eration and enjoy responsibly.I find it odd that people spend more time main-

taining their homes and cars than their body. At arecent health conference, the crowd was asked toname their most important or valuable asset. Peo-ple replied that it was their house or retirement sav-ings. The presenter questioned why the mostvaluable asset was not their health. It is the onlything you cannot replace or easily repair. So takecare of your body and heart; it does not take much.Walk 20 minutes a day, get plenty of rest, watchwhat you eat and take a multi-vitamin. As always, ifyou have any questions about your health or med-ications, ask your Peoples Pharmacist.

Written By Ian Lloyd, Pharmacist & Chartered Herbalist

peoplesdrugmart.com PEOPLESHealth 13

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.

Darlene BoothR.H.N., B.S.W.

It is my intention to live the best life possible and an impor-tant contribution to this plan is to operate from a foundationof optimal health. This practice includes support from both alternative and allopathic health practitioners. It also includes ahealthy dose of curiosity and that is where I was operating fromwhen my doctor asked to include testing for Vitamin D levelsin an annual check up. She explained that there would be anextra charge for this test so my first reaction was to pass. Mywholesome diet includes a daily multi-vitamin and it was theend of a gloriously golden never-ending summer. I had spentthe good part of each day outdoors so Vitamin D deficiencywas not a prevalent concern. However, she had engaged my in-quiring mind so I heard myself saying, “go for it.” How sur-prised was I when the testing showed my vitamin D levels weredeemed less than optimal? Delving into current research, I discovered that this is not

uncommon. According to Statistics Canada, between 32%and 40% of Canadians test for less than optimal vitamin Dlevels especially in the winter. Other studies report muchhigher numbers in people living at high latitude and low altitude areas. Inadequate levels of vitamin D are especiallya concern for breastfed babies, people over 50, those withdarker skin and individuals with chronic health conditions. Adeficiency in this vitamin increases risk factors for many con-ditions including depression, metabolic disorders, skeletalproblems, heart disease, cancer, autoimmune disease andcognitive decline.Vitamin D is called the sunshine vitamin because it is made

in the skin when we are exposed to the sun. This is good newsfor those who live in the warm climates close to the equator butnot so wonderful for us Northern folk who spend a great partof the year either indoor or bundled up to keep warm. Citydwellers who live in areas where air quality is a concern mayalso be challenged as air pollution blocks the essential UVB raysneeded for vitamin D production. Just how easily your skin canproduce this vitamin depends on how much melanin you have.

Fair skinned people have less melanin than those with darkerskin so as little as 15 minutes of daily sun bathing can keep theirvitamin D levels healthy. Those with more melanin may needup to 6 times more sunshine for the same benefit. While it is always best to try to meet our nutritional require-

ments through dietary sources, as foods naturally high in vitamin D are limited. The best food sources come from certainfish like salmon, snapper, mackerel, herring, trout and otherseafood. Sun dried shitake mushrooms are also said to be a richsource and if you aren’t sure if your mushrooms have beendried in the sun, you can leave them on a sunny windowsill toboost their vitamin D content. Think of it like charging a battery. Eggs are another good source and then the next beston the list are fortified dairy products, cereals and orange juice.Can you see how it might be hard for a person to meet theirvitamin D needs through diet alone? The general recommendation for most Canadians is to take

a Vitamin D supplement. Now, before running out and self-dosing, it is always best to check with a health professional first.Remember that more is not always better and this is especiallytrue for the fat-soluble vitamins like vitamin D. The fat-solublevitamins are stored in body tissues and can accumulate toadverse levels over time. The good news is that it is highlyunlikely you will max out your vitamin D levels from sunshineand food sources. Even with supplementation, it could takea few months of very high doses to reach a toxic level. Vitamin D comes in two forms; D2 and D3. While both offer

benefits, D3 is the more bio available of the two and the sameform as what we get from the sun. D3 is also the same formfound in fish and cod liver oil. When it comes to supplementa-tion, the general guidelines for the minimum RDA is 400 iu forinfants up to 1 year, 600 iu for most adults and 800 iu for adultsover 70. If you are deficient, you may need to take higher dosesfor a period of time to reach optimal levels. Take a supplementor fly south for the winter. Either way, make vitamin D a priority this year and Good Health to You!


VITAMIN D – ARE YOU GETTING ENOUGH?

NEW

LOCA

TION

Recipes For Good Health PEOPLES DRUG MART & PEOPLES PHARMACY LOCATIONS

The articles published in Peoples Health are for the general information ofthe reader. While effort is made to reflect accepted medical practice andknowledge, articles should not be relied upon for the treatment or man-agement of any specific medical concern or problem and Peoples Healthaccepts no liability for reliance on the articles. For proper diagnosis andmedical 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 byPeoples Drug Mart stores or Peoples Drug Mart (B.C.) Ltd.Some advertised products are not available in all stores. We reserve the rightto substitute products or limit quantities. Prices effective while quantities last.Sale in retail quantities only.

*Points awarded on net pre-tax purchases. Certain re-strictions apply (check with your local Peoples DrugMart or Peoples Pharmacy for a complete list ofnon-eligible medications, services & products).

Some stores may use a manual system with a different reward level.

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2 tsp (10 mL) cooking oil1 lb (454 g) beef rib-eye steak, cut into 4 equal portionssalt, sprinkle1/2 tsp (2 mL) pepper

3/4 cup (175 mL) fresh bread crumbs2 Tbsp (30 mL) grated onion1 tsp (5 mL) chopped fresh rosemary1 tsp (5 mL) chopped fresh thyme2 cloves garlic, minced4 tsp (20 mL) butter, melted

4 tsp (20 mL) Dijon mustard

Heat cooking oil in large frying pan on medium-high. Sprinkle both sides ofsteaks with salt and pepper. Add to frying pan. Cook for about 2 minutes perside until browned. Transfer to greased wire rack set in large baking sheetwith sides. Let stand for 5 minutes.Combine next 5 ingredients in small bowl. Drizzle with butter. Toss.Brush tops of steaks with mustard. Press bread crumb mixture onto mustard.Cook on centre rack in 400°F (200°C) oven for about 15 minutes until inter-nal temperature reaches 160°F (70°C) for medium or until steaks reach de-sired doneness. Cover loosely with foil. Let stand for 10 minutes beforeserving.1 serving: 390 Calories; 24 g Total Fat (11 g Mono, 1.5 g Poly, 10 g Sat); 90mg Cholesterol; 19 g Carbohydrate (less than 1 g Fibre, less than 1 g Sugar);26 g Protein; 410 mg Sodium

Garlic Herb-Crusted Steaks

26 g Protein; 410 mg Sodium

400-calorie Mains Cookbookare available at participating

PEOPLES DRUG MART & PEOPLES PHARMACYReprinted from 400-calorie MainsCompany's Coming Publishing Limited

Garlic Herb-Crusted Steaks

SAVE

20%Off Sugg

ested

Retail Price

Delicious steaks with a crisp, seasoned topping and tastyDijon flavour. This special steak dinner is ideal for winter daysbecause it requires the oven.

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No Cost To You

Smoking CessationTherapy

All Peoples locations now provide direct access to free smoking cessation andnicotine replacement products offered by the QuitNow B.C. Smoking CessationProgram. The B.C. Government’s Smoking Cessation Program helps eligibleB.C. residents stop smoking or stop using other tobacco products by provid-ing free smoking cessation aids and support services.

Take charge of your health and speak to a Peoples Pharmacist about QuitNow.

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peoples health magazine february 2016, volume 17, no. 2 pdm603

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