By Stephanie Simons, Head Pharmacist, Lindo’s Pharmacy in Devonshire
Smoking is linked to a number of fatal diseases including lung cancer, pneumonia and emphysema. It can cause asthma and reduce your lung capacity, making it harder to exercise and it can even affect the health of those around you. However, smoking is an addiction and many who would like to stop struggle to. As this month is Healthy Lung Month, here are some ways which you can pursue a healthier lifestyle.
Smoking is an addiction. Once you have decided to quit, consider making a plan. The two most common ways are cold turkey and the cut down method. Cold turkey requires the smoker to stop consuming nicotine immediately. The cut down method involves slowly reducing the number of cigarettes consumed until they are removed from your routine altogether. If you decide to use this method, it may be helpful to print off a calendar with the number of cigarettes to be smoked each day outlined.
Whichever method you decide to use, many people find stop-smoking aids crucial to the recovery process. These aids include patches, gums and lozenges which can help to alleviate nicotine cravings and can make it easier to resist reaching for a cigarette. Nicotine patches come in varying strengths and the dose is decreased over a period of two to six weeks, depending on the individual. The patches can be applied and left on for either 16 hours (apply in the morning and remove at bedtime) or 24 hours depending on the severity of the nicotine cravings. Nicotinell and Nicorette products can be purchased at Lindo’s and a pharmacist will be happy to discuss the best option for you.
However, it is not only the physical nicotine craving that can cause people to relapse but also the habit itself, which becomes part of a routine for many people. It is therefore important to keep yourself occupied throughout the recovery period.
Combating an addiction largely comes down to willpower. So, it is vital to stay optimistic and to remember why it is that you want to stop. For example, if you are quitting because you want to set an example for your children or because you want to save money for a vacation, make sure to visualise how it will feel when you’ve accomplished your goal, or even carry a photograph to inspire you.
You will find your journey back to healthy living much easier if you don’t do it alone. Let your friends and family know that you are trying to give up smoking and ask for their support. Share your reasons for wanting to quit and let them know if you want them to call out any slip-ups or if there is anything they can do to help distract you. Support can come from other friends who want to quit smoking, too, and there are support groups in Bermuda which you may find advertised at your church and community centres.
Support can also come from professional sources: if you struggle to give up on your own, you should seek the advice of your doctor who may be able to prescribe you medication to make the process easier. There are alternative therapies which you may find helpful such as therapy, acupuncture, hypnotherapy and holistic remedies.
If worst comes to worst and you find yourself falling back into old habits, don’t despair. It is important to take control of the situation as quickly as you can and get back on the path to recovery, despite how tempting it will be to give-up.
Making the decision to quit is half the battle, the rest is holding your nerve and keeping your head up high.
Stephanie Simons is the head pharmacist at Lindo’s Pharmacy in Devonshire. She earned her Bachelor of Science in Pharmacy at Massachusetts College of Pharmacy and has been practicing for over 20 years. She is a registered pharmacist with the Bermuda Pharmacy Council and is a member of the Bermuda Pharmaceutical Association.
We are well into the Hurricane Season now, and as many Bermudians know, September and October are historically the worst months for the Island to be impacted by a major storm.
It is always a good idea to be prepared. In addition to stocking up on water and non-perishable foods, it is also important to know how to plan for any power outage that may occur as the result of the storm and take the right steps to prevent foodborne illness.
Before the Storm. Plan ahead.
Make sure you have appliance thermometers in your refrigerator and freezer.
The freezer temperature should be at or below 0°F and the refrigerator below 40°F.
In case of power outage, the thermometers will indicate the temperatures in your fridge and freezer to help determine whether or not the food is safe.
Stock your refrigerator or freezer with containers/bags of frozen water, or freeze gel packs to help keep food cold longer in the event of an outage.
Freeze any refrigerated items that you don’t need immediately e.g. leftovers, milk, fresh meat or poultry.
Group food together in freezer. This helps food stay cold longer.
Have a cooler filled with ice on hand to transfer food from the fridge or freezer to help keep food longer if the power is off more than 4 hours.
During the Storm.
After the Storm.
Check the temperature inside your refrigerator and freezer. If they’re still at safe temperatures, your food should be fine.
You can re-freeze foods that still contain ice crystals or is at 40°F or below.
What you should throw out: meats, poultry, seafood, dairy products, cooked pasta, cooked or cut veggies, baby formula.
NEVER TASTE FOOD TO DETERMINE ITS SAFETY! WHEN IN DOUBT, THROW IT OUT!
Wholesome, gluten-free quinoa adds a nutty, earthy flavour and crunchy coating to chicken breasts, while adding an extra punch of protein and dietary fiber.
Makes: 4 servings
Ingredients:
4 boneless/skinless chicken breasts, rinsed and patted dry
2 eggs, beaten
2 cups cooked quinoa
2 teaspoons onion powder
1 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
drizzle of olive oil
Directions
Preheat oven to 350°F. Place a wire rack over a baking sheet.
In a bowl, whisk eggs and set aside.
In another shallow bowl, combine: quinoa, onion powder, garlic powder, salt, and pepper.
Dip one chicken breast in the egg mixture, allow the excess egg to drip off and then dredge in quinoa mixture. Make sure to press chicken firmly into quinoa so that it sticks to the chicken breast. Place chicken on wire rack. Repeat with remaining chicken breasts.
Drizzle chicken lightly with olive oil and place in oven.
Bake for about 20 – 25 minutes, or until chicken is cooked through and quinoa is golden and toasted.
NOTE: You can think of quinoa as an excellent replacement for breadcrumbs or panko. With that in mind, feel free to experiment with a variety seasonings. For spicy coated chicken add 1/8 teaspoon paprika,1/4 teaspoon cayenne, 1 teaspoon chili powder and 1 teasppon cumin, salt and pepper to cooked quinoa. If you like it cheesy, follow the recipe above but add 4 tablespoons of finely grated Parmesan cheese.
Sweet, juicy pineapple, grilled to perfection and soaked in a buttery rum sauce and garnished with a scoop of vanilla ice cream and peanuts.
Ingredients
1/2 cup dark rum
1/2 cup packed brown sugar
1 tsp. ground cinnamon
¼ cup unsalted butter
2 tablespoons fresh lime juice
1 pineapple (3 to 4 pound), cored and cut into about 6-8 rings
non-stick cooking spray
1 pint vanilla ice cream
Garnish – optional
fresh limes, halved
roasted peanuts
mint leaves
Directions
In a small saucepan, over medium heat, mix together rum, brown sugar, butter, cinnamon, and lime juice. Heat just until sugar is completely dissolved. Remove from heat.
While the sauce is cooking, preheat grill to medium-high heat. Lightly grease the grill with cooking spray. Add pineapple rings to the grill in an even layer and cook for 1-2 minutes per side until browned and grill marks appear. Transfer to a plates and set aside.
Slice each pineapple ring into chunks (or, you can serve whole). Drizzle with rum sauce. Serve with with a scoop of ice cream, and garnish with peanuts, lime halves and mint. Serve immediately.
Place six kiwi in a blender and process until puréed. Reserve remaining two kiwi for topping parfait. If purée seems too watery or thin, you can strain it through a fine mesh strainer.
In a small bowl, whisk together yogurt, vanilla extract, and honey until combined and smooth.
Assemble the parfaits in two glasses. Add a layer of granola, a layer of yogurt, and a layer of kiwi puree followed by another layer of yogurt. Top each parfait with fresh blueberries and chopped kiwi. Garnish with a sprig of mint, if desired.
BACK TO SCHOOL PROMO OFFICIAL RULES:
1. HOW TO ENTER: Beginning August 7th, 2017 and ending September 30, 2017. Consumers at participating stores that purchase any 10oz or larger Nabisco product to the value of $6 or more can enter for a chance to win one of five prizes. Dell Laptop (2) or $500 Gift Card (3) to the store of winner’s choice. Eligible participants show their valid proof of purchase clearly showing Nabisco products bought in-store on the specified days of the contest to participate in the promotion. No previous dated bills allowed for current activation. Consumers must purchase Nabisco products with the value range identified to participate in the promotion. 2. ELIGIBILITY: Open to residents of Bermuda, 18 years of age and older as of August 7th, 2017 and children under 18 are to be accompanied by a parent or legal guardian. All employees of BGA (“Judges”) – an authorized distributor of Mondelez Int. Participating retailers, contracted promoters, and employees of participating stores (Promotion Parties) and members of their immediate family or persons living in the same household are not eligible to participate. 3. PRIZES: (list of prices) 1st Prize: 2-Dell Intel 17 – 7500U laptop ($1295 value each) – 2 winners. 2nd Prize: $500 Gift Card to store of winner’s choosing – 3 winners. 4. REDEMPTION: Participants can send a scan or clear photograph of their receipt to along with name and contact details. WINNERS MUST present receipt to redeem prize. Receipts can also be dropped off at BGA, 1 Mill Creek Road, Pembroke. Winners names will be randomly drawn on October 4th, 2017 and contacted by BGA Marketing Dept. Winners will be announced by October 9th, 2017 via Facebook. Each prize given is to be documented and signed for receiving on a redemption sheet that will be provided. By entering redemption program, entrant accepts and agrees to these Official Rules of the promotion, which shall be final in all matters. Acceptance also gives permission to the Promotion Parties to use image and likeness for marketing purposes without further compensation or right of approval. Acceptance also constitutes permission to the Promotion Parties to use winner’s name and its photography and likeness for marketing purposes without further compensation or right of approval, unless prohibited by law. Sponsor and its affiliated companies will not be responsible for lost, late, or misdirected entries or prize notices or for any typographical, or other error in the printing of the offer, administration of the sweepstakes, announcement of the prize or for the failure of any retailer or third party to forward entries to Judges prior to random drawing. In the event of any such error or failure, Sponsor reserves the right to request that the Judges modify this sweepstakes in a manner deemed reasonable by the Judges, at the Judge’s sole discretion. All federal, state, provincial, territorial, and local laws apply. Any BGA promoters located at participating stores and are responsible for informing customers about the promotion and verifying receipt of Nabisco. 5. WAIVER: By entering this promotion, participant waives all rights to claim punitive, incidental and consequential damages, attorneys’ fees or any damages other than actual out-of-pocket costs incurred to enter. 6. List of Stores: this is an island wide promotion. 7. Sponsor: none.
Whichever method you decide to use, many people find stop-smoking aids crucial to the recovery process. These aids include patches, gums and lozenges which can help to alleviate nicotine cravings and can make it easier to resist reaching for a cigarette. Nicotine patches come in varying strengths and the dose is decreased over a period of two to six weeks, depending on the individual. The patches can be applied and left on for either 16 hours (apply in the morning and remove at bedtime) or 24 hours depending on the severity of the nicotine cravings. Nicotinell and Nicorette products can be purchased at Lindo’s and a pharmacist will be happy to discuss the best option for you.
1/2 cup dark rum
