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PeopleFirst pleFi Helping People Live Better Lives











Pain and fever or Arthritis pain relief. Extra Strength 150’s or Arthritis Pain, 100's



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Tums Antacid

Heartburn and upset stomach relief and a good source of calcium. 60 - 150's or Freshers 50’s


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Prices In Effect Jan. 20 - Feb.2

Helping People Live Better Lives Fibre Laxative

Medication Reviews If you are on multiple medications, ask your Peoples Pharmacist about medication reviews. Reviews can help you better understand and benefit from your medication therapy.

Zantac or Pepcid Relief for heartburn and acid indigestion. Zantac 75mg 30’s or 150mg 24’s or Pepcid AC 30’s or Complete 25’s





align Probiotic

Diarrhea Relief Rapid relief of diarrhea, often with just one dose. 2mg, 12's



Just one capsule a day helps promote digestive health. 28 Capsules

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Systane Dry Eye Relief

Canesten Treatment

Helps protect your eyes from dry eye and keeps them lubricated throughout the day. 10 - 15mL

Convenient to use with fast and effective relief. 1 or 3 Day Combi Pak

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Contour Next Blood Glucose Meter

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2 People First Join us on


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Sugar free formulation for gentle relief of irregularity. Also indicated to lower cholesterol. Natural Source 114 dose



Dulcolax Laxative

Relief from irregularity. Women’s 25’s, 30 Tablets or 6 Suppositories

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First Response Pregnancy Test

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Multivitamin that helps support healthy blood sugar balance and metabolism. 120 Tablets or Sleep 60's

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Pediatric or Gastro Electrolyte

Balanced electrolytes, carbohydrates and water to stay hydrated – without all the sugar. 8 Pouches, 1L or Pops 16's



Durex Condoms

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Glucerna Meal Replacement A sensible snack or delicious meal replacement with its special diabetes friendly blend. 6 x 235mL

TWO WEEK SALE PERIOD - Prices In Effect Jan. 20 - Feb.2

People First


January 2014.




Features & Cover Articles 4 7




Peoples Pharmacist Ian Lloyd looks at psoriasis and provides advise on how to manage this frustrating skin disorder.

Great selection of products to help you fight the cold and flu season.








A new feature that looks at Nakusp and Lytton, two B.C. communities that Peoples is proud to be a member of.

Save on a wide selection of health and wellness products.


Darlene Booth provides insightful advice on harmful habits and how to effectively deal with them.

Brand new feature recipe From Company’s Coming Vegetarian Recipes.

STREP THROAT What you need to know about the most common of bacterial infections. Tips on treatment and prevention.

For your skin. 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.


Ian Lloyd Peoples Pharmacist

always ways to help your body and mind cope Psoriasis is a relatively common, chronic skin with stress. The easiest way is to get lots of rest. condition that is thought to affect about 1 million Our body and mind rejuvenate while we sleep. I Canadians (1 in 0 ). This non-contagious scaling advocate that people under a lot of stress take a of the skin is usually first diagnosed between the high potency B-complex vitamin. Your body uses ages of 15- 5. It affects both sexes equally and more B vitamins during stressful situations. Get some people are thought to have a genetic preplenty of exercise or at least take a walk to help disposition for developing symptoms. Perhaps the clear your mind. Do things that most difficult aspect of this disare relaxing; garden, read a ease is the emotional toll of People often say that their book, do yoga or Tai Chi, paint those who suffer from it. As psoriasis worsens after a or write in a journal. I am not a much as we may deny it, the stressful event. So naturally big fan of watching TV for rephrase “beauty is skin deep” avoidance of stress might be laxation, unless it is a comedic rings true in our society. Those helpful, but sadly not always movie or another non-action with diseases of the skin may be possible. movie. While your body may embarrassed by their condition be comfortable in a comfy and avoid social situations to chair, your brain and eyes are hard at work trying limit the negative reactions from others. This to process all the information that the TV is flashmonth, I will write about what psoriasis is (and is ing at you. I personally never watch the news on not) and some of the treatment options. TV; I find it too stressful. While the exact cause of psoriasis is not known, Are there any supplements that will help treat it is thought to be an autoimmune disorder. With psoriasis? One of the most promising treatments this disease, certain types of skin cells grow abnorfor psoriasis is a topical ointment made with 10% mally. This leads to the formation of thick, scaly, Oregon Grape (Mahonia aquifolium). In one study, silvery, inflamed patches of skin, usually called people found significant relief from symptoms plaques. They can appear anywhere on the body, after using the ointment 2- times a day for 8 but are typically found on the scalp, knees, elbows weeks. There were few side effects with using the and chest. ointment, but some people did report local irritaAs with most skin disorders one can experience tion and itching. flare-ups, or periods when the condition worsens. Aloe vera also can help treat psoriasis. In one This is definitely true with psoriasis. People often study, 8 % of patients, who used a special aloe say that their psoriasis worsens after a stressful vera cream, reported that their symptoms were event. So naturally avoidance of stress might be 3cured.’ This is an interesting statement considerhelpful, but sadly not always possible. There are Continued On Page 11

4 People First Join us on

Innovative Products For Skin Care CeraVe Skin Care

Eucerin Skin Care

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Soothing treatments with rich emollients that repair and protect very dry and sensitive skin. 50-473mL


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Spectro Skin Care Jel or Derm Soap Free Cleanser or Eczema Care Assorted Selection

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Glucosamine Chondroitin MSM For joint pain and support for healthy joints. 120's

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Depend Underwear or Poise Pads Underwear 14 - 20's, Guards 52’s, Shields 58’s or Pads 27 - 78's

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Hydrocortisone Cream Relief for itchy, red skin and minor pain relief. 15g




ProVitamina e Hypoallergenic, antioxidant-rich gentle moisturizer. Oil 28 mL or Vitamin E Cream 120mL



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Dr. Scholl's Pain Relief Orthotics Clinically proven to reduce pain. Assorted Selection


Vaccination Services Ask your Peoples Pharmacist about convenient on-site vaccination services for flu, travel and shingles.



Regular Retail

George's Dry Skin Care

Daily moisturizing lotion or dry skin cream. 360mL, 90-450g




Omega Red Helps maintain healthy cholesterol levels and supports heart health. Super Krill 1000mg 30’s or 500mg 60's or Wild Alaskan Salmon Oil 100’s



Nicorette Stop Smoking Aid

Helping smokers quit by taking it one craving at a time. Gum 105's or Inhaler 42's People First 5


Strep throat is the most common of bacterial infections, accounting for about 15% of all sore throats that get diagnosed in the doctor's office. It's most common in children, but many adults get strep throat, too. It's called "strep" throat because the bacterium that causes it belongs to the class known as group A streptococcus (GAS). The initials GAS are sometimes used, and doctors may talk about a GAS throat infection. Although strep throat can occur any time during the year, late winter and early spring are considered to be peak seasons for strep throat infections. Sore throat is one of the leading complaints that bring people to the doctor's office, and about 40% of sore throats are treated with antibiotics in Canada. In fact, fewer than half of the people given antibiotics actually have bacterial infections. Most of the rest have viral infections that are not affected by antibiotics. When used appropriately, antibiotics are very helpful in fighting infection. However, antibiotics used inappropriately can be bad for you, killing harmless bacteria that may be keeping dangerous bacteria out of your intestines. Parents should learn about appropriate (and unnecessary) antibiotic use, and this includes not pressing a doctor for antibiotics when the doctor says they aren't needed. Causes of Strep Throat Streptococci are everywhere. About 20% of us have them on our skin, and 10% of children have them in their throats at any given time. They don't always cause disease: that is, they don't always cause strep throat infection. However, streptococci are infectious. They are passed around in the same way as cold viruses, by coughing, sneezing, or getting mucus or saliva on the hand, then touching other people. They are less contagious than a cold virus, however. 6 People First Join us on

Smoking and heavy drinking, which can damage the lining of the throat, increase the risk of bacterial infection. Frequent heartburn can also encourage throat irritation if the digestive acids rise as high as the throat. People with weak immune systems from HIV AIDS, diabetes, cancer treatment, or corticosteroid medication use are also at higher risk. The easiest place to catch strep throat is in a hospital. Not only are there more vulnerable people around, but hospital workers and inpatients are also more likely than average to carry GAS. Children who attend daycare, as well as daycare workers, are also at higher risk of catching bacterial infections. Symptoms and Complications Streptococcal pharyngitis, as strep throat is formally known, causes these symptoms: • fever (greater than 8VC or 100.4VF), chills, and sweating • headache • high pulse • sometimes nausea and vomiting • sore throat • swollen tonsils and lymph nodes in the neck Coughing, runny nose, stuffiness, and sneezing aren't associated with strep throat and are usually signs of a viral infection. It's also rare for streptococcus to invade the larynx (voice box), causing hoarseness - this is far more likely with a virus. Of course, it's possible to have both viral and bacterial infections at the same time. It takes about 24 to 72 hours for the bacteria to incubate in the body, or become great enough in number before symptoms are seen. Before the discovery of antibiotics, strep throat often led Continued On Page

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Neilmed Sinus Rinse or Nasal Care

Soothing therapeutic solutions that gently wash or moisturize the nasal passages. Assorted Selection

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Tylenol or Benylin Kid's Cold or Cough Relief

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Vitamin C Promotes immune system health. 500mg 100 Tablets


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Aleve Pain Relief

Long lasting relief for up to 12 hours. 220mg, 100’s

Trusted Health Advice Your Peoples Pharmacist is a trusted source for many health concerns like managing diabetes, high cholesterol and hypertension.


2 00 for

Fisherman's Friend Lozenges Strong soothing relief for coughs. 22 Lozenges

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Helps reduce the frequency, severity and duration of cold and flu symptoms. 200mg, 60’s 400mg, 45’s

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Pain relief you apply directly to where it hurts. Rub, Gel, Patches or Spray Asstd Selection People First 7

Strep Throat...Continued From Page 6

to serious complications. The most dangerous of these was rheumatic fever. In rheumatic fever, the immune system inflicts serious damage on the vital heart valves. This can leave a person vulnerable to heart disease later in life. Fortunately, this is a very rare occurrence today. Other possible complications include immune overreaction in the joints (arthritis) or in the kidneys (glomerulonephritis). The bacteria can also travel up tubes that link the throat to the middle ears (the eustachian tubes). This is especially likely in young children, whose ear tubes aren't yet fully developed. This causes otitis media, which is an infection of the middle ear. The bacteria may also get into the lining of the brain and cause meningitis. All of these complications are extremely rare, except otitis media. A few children develop a chronic pattern of recurring throat and ear infections. The syndrome known as scarlet fever is a fairly rare, harmless complication of strep throat, and is essentially nothing more than a strep throat accompanied by a temporary red rash. The rash is most prominent on the abdomen and the sides of the chest. Some skin may peel when it subsides. If complications do appear, they often come 1 to 6 weeks after the strep throat has passed. Call a doctor if you see any of these symptoms: • earache • joint pain • nosebleeds

• severe abdominal pain • stiff neck • sudden high fever Making the Diagnosis We've all opened our mouths and said "aaah" at some point. That's a simple test for strep throat. Usually, if bacteria are present, the uvula (the punching-bag-shaped object hanging at the back of the mouth) and the tonsils are red and inflamed and dotted with pus deposits. Another finding may be tiny reddish-blue spots called petechiae on the roof of the mouth. Even doctors can't always tell a bacterial infection from a viral infection by the symptoms alone. The standard test is a throat swab to gather bacteria from inside the throat, to be sent to a lab or tested in the doctor's office using a special kit. Doctors may use a rating system called the McIsaac's scorecard to help diagnose strep throat. If you have a sore throat and score 4 out of 4 (fever, pus on the tonsils, swollen neck nodes, and no cough), your doctor may prescribe antibiotics before getting the results of the swab. Treatment and Prevention The vast majority of streptococcal throat infections will go away on their own even without treatment, and the chance of rheumatic fever or meningitis is extremely small even if you don't go to the doctor. The main reason to use antibiotics is to prevent these very rare but serious complications; not to treat the throat symptoms. Studies Continued On Page 10

Medication non-compliance accounts for approximately 25% of all hospital admissions among seniors Many people today are on more than one medication, and when you combine this with a busy and active life, it can lead to the confusion of properly taking your medications. Medication non-compliance is a serious concern and can be harmful to your health and wellness. Peoples Drug Mart offers a medication compliance program called “Med Manager.” The Med Manager is a medication compliance card that conveniently organizes your medications for a full week, and helps you easily identify what medications are to be taken at what time of the day. Be safe, take the guesswork out of your daily medications.

Talk to your Peoples Pharmacist about the convenient and safe Med Manager program 8 People First Join us on


On Our Communities

Nakusp Nakusp is a small active community on the shores of Upper Arrow Lake in the West Kootenay. Possibly best known for the hot springs, the area also boasts a wide variety of outdoor activities, which residents and visitors enjoy year round. A growing arts scene and many choices of wellness related activities provide alternatives for relaxation.

Photo by Nakusp Music Fest

Photo by Deb Booth

Photo by Rory McLeod

The Peoples Drug Mart Healthy Communities Fund donated 1000 to the Arrow and Slocan Lakes Community Services. The Arrow and Slocan Lakes Community Services will use the funds to support their food bank and the Christmas hamper. Nakusp Peoples Pharmacy owner, Troy Clark presenting cheque to Ann Miskulin, food bank coordinator for Arrow and Slocan Lakes Community Services.

Lytton Lytton, one of North America’s oldest continuously inhabited settlements has close ties to the Fraser and Thompson Rivers. Still a food source for the First Nations People, the rivers are also a source of adventure for thousands of tourists who come to run the whitewater of the Thompson every year. A colourful town in a spectacular setting that overlooks the forks of two great rivers, Lytton is a community of colourful, friendly people, and a rich, important past.

Photo supplied by Kumsheen Resort

The Peoples Drug Mart Healthy Communities Fund donated 1000 to the St. Bartholomew's Hospital Auxillary. The Auxillary raises money for much needed equipment for the Lytton area hospital. Lytton Peoples Pharmacy owner, Chris Dreyer presenting cheque to Irene Steer, President and Jo Johnson, Treasurer. 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 annual Peoples Drug Mart Golf Event. People First


Strep Throat...Continued From Page 8

in Ontario show that about 86% of sore throats never get seen by a doctor, yet hardly any of these untreated patients develop complications. The most commonly used antibiotics to treat strep throat are from the penicillin class of antibiotics. They are available by prescription and come as oral tablets, capsules, or liquid suspensions. They are usually prescribed for a period of 5 to 10 days. Be sure to mention to your doctor if you have allergies to any medications. Most of the people given oral antibiotics for sore throat don't have bacterial infections, so they can't possibly benefit from these medications. They can, however, be harmed by antibiotics, which leave the body more vulnerable to infection. You shouldn't take antibiotics for a sore throat unless you've had a bacterial infection properly diagnosed with a throat swab or unless otherwise instructed by your doctor. However, if you are treated with antibiotics, finish the course of treatment! This will help to prevent antibiotic resistance. These tips may help people to stay healthy in the presence of the streptococcus bacteria:

• Anyone taking antibiotics should finish the prescription even if symptoms are gone. • Children with the illness shouldn't go to school until they've been on antibiotics for at least 24 hours. • Children should be taught to cover their nose and mouth if they cough, for example, by coughing into their sleeve or into a tissue. • If you're taking antibiotics, consider replacing the "good" bacteria in your digestive tract. You can do this by eating yogurt containing live Lactobacillus acidophilus. It is also available in a pill form. Ask your health care provider if taking Lactobacillus acidophilus is appropriate for you. • People with strep throat and those around them should wash their hands frequently. Talk to a Peoples Pharmacist about strep throat or other health concerns. Peoples Pharmacist are an important part of your comunnity health team. All material © 1996-2014 MediResource Inc. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

It is estimated that nearly 1 in 3 people will experience shingles in their lifetime and the risk increases after the age of 50

Shingles Vaccination The shingles vaccine protects against herpes zoster, more commonly referred to as shingles. Shingles is caused by the varicella zoster virus, which also causes chickenpox. The shingles vaccine is the best way to protect you from getting shingles. The vaccine has been shown to reduce the risk of getting shingles by 50%. For those who still get shingles after being immunized, the vaccine can reduce pain, including the type of pain that lingers after shingles. Talk to your Peoples Pharmacist today to find out how to help protect yourself against shingles and if the shingles vaccination is right for you.

Peoples Locations That Administer The Shingles Vaccination

10 People First

Join us on






1945 McCallum Rd.

1350 England Ave.

88 Broadway St.

#107- 4th St.

1892 Peninsula Rd.





East Kootenay Hospital

405 Hendryx St.

8-6716 Sooke Rd.


403 Railway Ave.





4733 - 51 Street

200-3591 Elliott Rd.

166-1848 Main St.

107 Centennial Square





• 1001 Austin Ave

700 MacKenzie Blvd.

555 Victoria Rd.

1101 Dewdney Ave.

7160 Kerr St.

VICTORIA • 1282 Fairfield Rd. • 3643 Shelbourne St


Ian Lloyd...Continued From Page 4

ing the fact that psoriasis is commonly thought to be incurable. This sounds quite impressive, considering the fact that aloe vera is a very safe product. These patients had slight to moderate forms of psoriasis. Before you rush out and buy some aloe vera, make sure you read the bottle carefully. I find that most aloe vera products contain very little actual aloe vera. Some of them are green; aloe vera juice is usually clear. Make sure aloe vera is listed early in the list of ingredients and that there are few other ingredients. The above-mentioned study used a 0.5% aloe vera extract in a hydrophilic cream. People talk about fish oils being effective for psoriasis. It is true that the essential fatty acids EPA and DHA have been shown to decrease the symptoms and severity of psoriasis. However, the study that demonstrated this used a high potency injectable form of these oils. It is not clear if the same effects will be seen if one takes capsules. Fish and flax seed oil capsules are helpful for other skin conditions as well. There is some evidence that taking Evening Primrose Oil, a good source of the essential fatty acid GLA, can be helpful for some skin conditions. Other holistic health care practitioners feel that psoriasis is aggravated by an improperly functioning, or an overloading of the detoxification systems in the body. Primarily, it is believed to be the result of an overworked liver or incomplete protein digestion. This is why some practitioners recommend people take milk thistle (Silybum marianum) to help restore liver function. Milk thistle appears to have the ability to reduce toxin uptake by the liver and to stimulate the regeneration of liver cells. Check with your Peoples Pharmacist if milk Tthistle is right for you; there may be drug interactions with milk thistle. Side effects may include; stomach upset, nausea, or skin rashes. The recommended dose is 420mg per day of a milk thistle extract containing 70% to 80% silymarin. Along the same line of thinking, it is best to avoid foods that require a lot of detoxification by the liver. The biggest culprit is alcohol. People who suffer from psoriasis should avoid alcohol intake. Eating a diet high in fibre and lower in protein might also help with psoriasis symptoms. The

Helping People Live Better Lives

We Can Help Reduce Everyday Strain On Your Busy Legs. Select Peoples Drug Mart and Peoples Pharmacy locations offer compression stocking and fitting services, which help treat painful venous leg disorders. Check with your local Peoples for this health service.

Kristen Ireton

Pharmacist & Owner, Port Hardy

We Can Help With Trusted Counselling. Taking the time to talk to your pharmacist, so you fully understand your medications, is an important factor in your overall health treatment. Peoples Pharmacists are committed to personal and trusted counselling.

Tamer Mahmoud

Pharmacy Manager, Chetwynd

We Can Help With Medication Compounding. Medication compounding allows pharmacists to create custom medications to suit your specific health needs. Talk to a Peoples Pharmacist about medication compounding.

Chris Formosa

Pharmacist & Owner, White Rock

Ian Lloyd...Continued on Page 13 People First 11

Focus On Melatonin Sleep Support Melatonin is a hormone secreted by your body's pineal gland. It helps regulate other hormones and maintains the body’s circadian rhythm, an internal 24-hour timekeeping system that affects how and when we fall asleep and wake up. During the day the pineal is inactive. When the sun goes down and darkness occurs, the pineal is "turned on" by the supra-chiasmatic nucleus and begins to actively produce melatonin. The amount of melatonin released at night varies among individuals and appears to diminish with age. When your sleep patterns are disturbed, by travel or shift work for example, supplemental melatonin can help reset your body’s ‘clock’ and improve length of sleep and sleep quality. Melatonin is non-addictive and safe when taken as directed. Talk to a Peoples Pharmacist about the benefits of melatonin.

Going On A Trip? Peoples P eo oples has has everything; ev very ything; from frrom travel-size essentials essentia to trav vel vaccinations va accination ns - find everything everything you need for a travel healthy and safe trip.

Travel Vaccination Service Most Peoples locations conveniently administer travel vaccinations on-site.

Medications for Allergy, Stomach omach Relief, f First Aid & Pain Relief A prepared traveller is a safe traveller.

Travel-size Trave el-size el size To T Toiletries iletries Bring B ring along along your your daily daily essentials essen ntials

12 People First Join us on k / l d rt

Ian Lloyd...Continued From Page 11

extra fibre helps to remove toxins from the body. It is also believed that undigested proteins might aggravate psoriasis. Some people have found relief by switching to a low fat, vegetarian diet. This type of diet tends to be easily digestible and has less protein. What about detoxification diets or therapies? I get asked this question a few times a year, usually in January. I’m not keen on detoxification supplements, diets or fasts and my logic is simple. Do you really think that a year’s worth of eating bad foods and environmental toxins can be eliminated in a weekend? I know this is not a fair statement, but is does make a bit of sense. For some people fasting can make them feel ill; this is mainly due to the toxins that are released when one’s body breaks down fat cells for energy. Detoxification is not found in a box, it is a lifestyle. Cleanse your body slowly over many years by following these simple steps; eat simple low fat foods, including lots of fruits and veggies (organic if you can), increase your fiber intake, drink more water, never heat your food in a plastic container, and if you can’t pronounce it don’t eat it or have it in your house. That is my simple detoxification strategy. It may not cure your psoriasis, but it might make the rest of you feel better. Psoriasis is a complicated disease and sadly, it does not have an easy solution. Other home treatment options include taking a bath daily. Adding epsom salt, oatmeal or bath oil to the water can help remove scales and soothe inflamed skin. Once out of the bath apply a good quality skin moisturizer. Ask you Peoples Pharmacist to find a product suitable for your skin. Exposing psoriasis affected skin to direct sunlight can be helpful. Just be cautious as too much sunlight can be irritating and trigger more outbreaks. Psoriasis is a condition where a symptom diary can be helpful. Record what you have eaten, your stress level and sunlight exposure. This might help you learn what can trigger or calm your psoriasis. More knowledge about your body can help you live better. Written By Ian Lloyd, Pharmacist & Chartered Herbalist, Peoples Pharmacy

PEOPLES PHARMACISTS Helping People Live Better Lives

We Can Help With Travel Vaccinations. You can now have your travel vaccinations administered at most Peoples locations by an injection certified pharmacist. With Peoples convenient hours and accessible pharmacists, vaccinations are simple and easy.

David Lafreniere

Pharmacy Manager, Revelstoke

We Can Help With Your Quit Smoking Resolution. It’s hard to quit smoking without help. Free nicotine replacement therapy is available to B.C. residents covered by Pharmacare. Talk to a Peoples Pharmacist on how to enroll in this helpful program.

Merv Banting

Pharmacist & Partner, Ucluelet

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 medications. Ask about the medication review service.

Duncan Mackay

Pharmacist & Owner, Salmo People First 13

Darlene Booth



Whether you stash candy in your office drawer, spend way too other means. If need be, talk to your doctor about options. If you much time with social media or keep a pack of cigarettes on hand are working on a behaviour, try substituting a healthier behaviour. for “emergencies,” it is suffice to say that most of us have at least Go for a walk instead of turning on the TV. one guilty pleasure that seems to control us no matter how hard 4. When you engage the urge or behaviour, check in on what we try to resist it. I have spent a lifetime feeling deficient in might be triggering it. How are you feeling in body, mind and willpower because I could not discipline myself to the standards of spirit? Is your blood sugar low? Did you just get some bad news? a saint. The dichotomy here is that the more I focussed on disci- As coffee is to fatigue, alcohol is to anxiety. The answer to the fapline and willpower, the more I was still focussing on the habit tigue and anxiety are really what we are looking for, not just the which I was trying to break free from. Disempowering a habit’s band aide. control over you is less about pushing it 5. Enlist the support of your community. away and more about embracing it and Once you have committed to a new path, Ask yourself the following understanding it. Only then can we let the people in your life know about it. truly perceive living a life without it. The accountability factor is important and questions. How does this Freedom begins with the first step of there is an extrinsic benefit to having habit limit my life...and self-awareness; create space to stop and cheerleaders in your court. Who knows, really examine the relationship you have you might even inspire others to make what does the habit say with your habits. What I have learned some changes. about my values? along the way is that lack of willpower is 6. Celebrate yourself – self-care is the not always the key issue; often the real name of the game. Reward success by issue lies in what the “vice d’jour” is a redoing something that nourishes your soul. sponse to. Does it quell the emotional discomfort of boredom, Take up a new activity that supports a healthier relationship with loneliness or anxiety? Could the overwhelming urge to binge on yourself; join a gym, take a yoga class, learn a new instrument or specific foods be a response to a nutritional deficiency or hormone commit to meditate every day. Perhaps there is a financial perk to imbalance? We tend to think that our mind is our most powerful letting an old habit go? tool, but the brain does not stand-alone. Neuroscience is beginning 7. Beware of the negative self-talk; punishment has no place in a to explore how our biology, our environment and our thoughts are recovery process. There are always going to be good days and bad all connected. With more awareness around the complexity of our days so focus on the good days. Having patience with yourself rebeing-ness, it might be easier to shift into new ways of being. Here ally means embracing each new day as the first day of the rest of are some tips to help move forward in that process: your life. Change is possible and inevitable. What vision do you 1. Be honest and make a list of all your perceived vices. Ask your- have for your future? self the following questions. How does this habit limit my life; is In my own journey, it was not until I came fully into relationship there a benefit to keeping the habit; what does my life look like with body, mind and spirit that I could then begin to shed the without the habit and what does the habit say about my values? weight of habits that kept me from the life I truly desired. One of 2. Baby steps are more conducent to success than taking on too my highest values has always been my health so when my habits much. Choose something easy and commit to changing your began to impact my physical being, it became much easier to let relationship with it. Once you experience the satisfaction of them go. Though I am still not even close to Sainthood, coming moving away from that habit, you may feel inspired to take on into relationship with surrender and compassion have brought me another one. closer to freedom and peace of mind. 3. Wean off gradually to minimize discomfort. If you are working Good Health to You on a substance, physical withdrawal can be managed through

14 People First Join us on

Apple Pumpkin Pie Toast Kids will love this baked French toast with pumpkin pie flavours and a fruity topping. Use two- or three-day-old bread for best results. Drizzle with maple syrup, if desired. Vanilla soy (or rice) milk Canned pure pumpkin (no spices), see Tip, below Maple syrup Ground cinnamon Ground ginger Ground cloves, just a pinch French bread slices inch, 2 cm, thick) Can of apple pie filling Chopped fresh (or frozen, thawed) cranberries

1 cup 3/4 cup

250 mL175 mL

1/4 cup 1/2 tsp. 1/4 tsp.

60 mL 2 mL 1 mL


8(cut 3/4

19 oz. 1/2 cup

540 mL125 mL

Apple Pumpkin Pie Toast

Whisk first 6 ingredients in large bowl until smooth. Dip bread slices into pumpkin mixture. Arrange in single layer in wellgreased baking sheet. Pour any remaining pumpkin mixture over top. Bake on bottom rack in 375ºF (190ºC) oven for about 15 minutes until bottom is browned. Turn. Combine pie filling and cranberries in medium bowl. Spoon over bread. Bake for about 15 minutes until bottom is browned. Let stand for 5 minutes. Makes 8 toasts. 1 toast: 170 Calories; 1 g Total Fat (0 g Mono, 0 g Poly, 0 g Sat); 0 mg Cholesterol; 38 g Carbohydrate; 4 g Fibre; 3 g Protein; 160 mg Sodium TIP: Be careful to purchase the right type of canned pumpkin that your recipe calls for. Pure pumpkin is just that—pumpkin with nothing added. Pumpkin pie filling, on the other hand, is pumpkin that has been blended with sugar and spices.



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People First Magazine, January 2014 Vol.15, No.1