Arugula, Sundried Tomato and Hemp Pesto with Brown Rice Pasta

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

4

servings
Prep time

20

minutes
Cooking time

15

minutes

Ingredients

  • ½ cup sundried tomatoes, sulphite-free

  • 2 cups arugula

  • 1 garlic clove

  • ½ cup hemp seeds

  • ¼ cup olive oil

  • Sea salt and freshly ground pepper to taste

  • 2-3 cups dry brown rice pasta

Directions

  • Prepare brown rice pasta according to package directions.
  • Place remaining ingredients into food processor or blender, and combine to pesto consistency.
  • Taste and adjust seasonings as necessary.
  • Serve over brown rice pasta.
Arugula, Pear and Walnut Vinaigrette Salad

Arugula, Pear and Walnut Vinaigrette Salad

Arugula, Pear and Walnut Vinaigrette Salad 

Recipe by Summit Natural Health Centre
0.0 from 0 votes
Servings

2

servings
Prep time

15

minutes
Cooking time

10

minutes

Ingredients

  • 2 large handfuls arugula

  • 1 small head Belgium endive, roughly chopped

  • 1 ripe pear, cored, thinly sliced

  • pinch of sea salt

  • Walnut Vinaigrette Ingredients:

  • 1 cups walnuts

  • 2 tablespoons minced shallots

  • 2 teaspoons sea salt

  • 1/2 cup water

  • 1/4 cup sherry vinegar

  • 1/2 cup extra-virgin olive oil

Directions

  • Preheat the oven to 350F
  • First make the vinaigrette. In a blender, puree 3/4 cup of the walnuts with the shallots, salt, water, vinegar and olive oil until everything is well incorporated. Refrigerate the vinaigrette until you’re ready to serve.
  • Place the remaining 1/4 cup walnuts on a baking sheet and toast in the oven, stirring occasionally, until they are golden brown, about 8-10 minutes. Set them aside to cool completely.
  • In a large bowl, toss together the arugula, endive, pear slices and salt. Pour in enough vinaigrette to evenly coat the greens. Divide the salad between 2 serving plates and sprinkle the toasted walnuts over the top. Add some cooked chicken or salmon if desired.

Notes

  • Adapted from: Clean Eats by Alejandro Junger, M.D. 

Strategies For Managing Energy Through The Day

Ongoing fatigue requires some assessment before launching into action. Look at:

  • how long your work day is
  • how well you sleep
  • how much physical activity you get in a day
  • what and how much you eat and drink
  • what your stress level is like
  • having your doctor assess you for fatigue-related conditions such as anemia

Overwork, inadequate sleep, mild dehydration and high stress are common energy-thieves.

You may not be able to modify your work schedule, but might be able to schedule some R&R. Keep your appointments with yourself as rigorously as you would with anyone else.

Take frequent movement and water breaks during your day. Inactivity promotes reduced oxygenation because of shallow breathing and dehydration saps your energy.

Diet can be a key determinant of whether you feel energized or exhausted. An adequate number of calories is important but so is the source of those calories. Even if you don’t have “blood sugar problems”, wide swings in your blood glucose and insulin levels can contribute to fatigue. Eat a low glycemic diet, feeding as often as you need to so you feel sustained – not everyone is suited to fasting, intermittent or otherwise. Consider adopting some/all of the features of The Dysglycemia Diet.

Stress can be positive or negative.  Positive stress, like excitement, can result in doing too much and negative stress contributes to increased tension, low mood, low appetite and disrupted sleep. Meditation, deep breathing exercises and regular movement or exercise can help you deal with the effects of stress better.

If you have reviewed your risk factors for fatigue and have addressed your diet, activity, sleep and mood to the best of your ability, it could be time for a chat with your doctor about your low energy. Fatigue is a common symptom of many conditions so some testing and other forms of assessment might be needed to solve your low energy puzzle.

Strategies For Managing Energy After Work

Before you can effectively re-energize after work, you need to first determine what is contributing to your fatigue.  Look at:

  • how long your work day is
  • how physically active are you during your work day
  • body mechanics at work
  • what and how much you eat while at work
  • what your stress level is like
  • how well you are sleeping
  • having your doctor assess you for fatigue-related conditions such as anemia

The idea here is that if you maximize your energy throughout the day, you’ll have more of at the end of the day when you want to be active in other ways.

You may not be able to modify the length of your work day, but, if you can, try not to work overtime every day.  We are often at our most efficient just before going on vacation – think about how you can sustain that level of efficiency on an ongoing basis so you can avoid putting in extra hours. (How to Be More Efficient at Work)

If you keep your energy supply topped up throughout the day, you’ll find you’ll have all you need at the end of the day.

If your job requires you to be seated for long periods, try to get up and move for 5 minutes out of every hour.  Have a short break to stretch and take some deep breaths.  Drink some water (dehydration is a common cause of fatigue). (Deskercise! 33 Smart Ways to Exercise at Work)

Whether you are seated or moving during your work day, make sure you are using good body mechanics.  Poor posture generates muscle strain, which can be fatiguing. (Proper Body Mechanics at Work and Home)

Diets that provide more calories than nutrition can sap your energy.  A low glycemic diet of whole foods will sustain your energy and minimize the brain fog that can accompany fluctuations in blood sugar. Make sure you spread your calories throughout the day – this means eating 3 meals each day with, or without, snacks. (Free Low Glycemic Diet Plan | LIVESTRONG.COM)

Most jobs involve some stress, which can be positive or negative.  Positive stress feels exciting and motivating but can lead to pushing yourself too hard.  Negative stress feels oppressive and intimidating; it drains you because you emotionally resist your circumstances.  Proactively managing your stress can put you in the “sweet spot” where you feel engaged and satisfied with what you are doing. (Stress in the Workplace) Regular movement or exercise can help you deal with the effects of stress better.

If you start your day feeling unrefreshed, it will be difficult to end it feeling energized.  The “I’ll sleep when I’m dead” notion that some people have may become a self-fulfilling prophecy as sleep deficiency and sleep disorders can contribute significantly to poor health.  Do everything you can to promote good quality sleep in sufficient quantity. (Healthy Sleep) A short nap (30 minutes or less) after work can lift your energy.

To summarize,

  • get a good night’s sleep and nap if you need to;
  • drink lots of water;
  • eat a healthy diet;
  • move a little more – go for a walk or a workout – and pay attention to body mechanics;
  • take several deep breaths throughout the day;
  • don’t overwork, and proactively manage your stress.
Prebiotics and Probiotics

Prebiotics and Probiotics

Prebiotics are nutrients that nourish probiotic bacteria. When we eat them, the bacteria get “fed” too. Probiotic bacteria are micro-organisms that support human health.

You don’t need to get prebiotics in the form of supplements. It’s better to get what you need from your diet.  Here are some good sources:

  • Radishes
  • Carrots
  • Flax and Chia Seeds
  • Tomatoes
  • Garlic
  • Chicory Root
  • Dandelion Greens
  • Jerusalem Artichoke
  • Jicama
  • Yams

Mix ground flax seeds into your oatmeal. Add chia seeds to your morning smoothie or make chia pudding. Have some spaghetti topped with a garlicky tomato sauce.  It’s easy to get prebiotics from your diet.

You can get the probiotics from foods too, such as cheese, yogurt, sauerkraut and pickles. Probiotic capsules are helpful if you’ve been given antibiotics or have had an intestinal infection, but for your everyday requirements, get what you need from food.

Food System Failures

I guess that depends on what you think a food system is, and what it should do.

The agricultural systems in the US and Canada are extremely efficient at producing food. If fact, they produce an excess of food, even when exports are considered.

The food distribution systems within the US and Canada are efficient in delivering food to retailers except in geographically remote areas. Retailers efficiently sell food to consumers with means.

Consumers in geographically remote areas, such as the far north in Canada, and those without means struggle. The mechanisms for getting surplus food to needy people are not efficient. Food banks rely on donations and don’t always have enough to meet demand. The food that is donated doesn’t always represent the full spectrum of what is needed for a healthy diet.

Food Banks Canada conducts a survey in March each year called the Hunger Count. In March 2018, food banks were accessed 1.1 million times in that month. Nearly 60% of those using food banks rely on social assistance or disability payments as the primary source of income. One in six users is employed but not earning enough to cover the costs of food. Over one third of the people depending on food banks for sustenance are children.

These statistics fill me with shame because there is no justification for people to be going hungry in Canada. There is simply no political will to deal with the problem.

The past five years caused increased food insecurity across the country reputedly because of “supply chain problems” associated with the COVID-19 pandemic.

In March 2023, there were almost 2 million visits to food banks across Canada, representing a 32 per cent increase compared to March 2022, and a 78.5 per cent increase compared to March 2019, which is the highest year-over-year increase in usage ever reported.

HungerCount 2023, Food Banks Canada

Some of the supply chain issues were to be expected and can be accepted as foreseeable consequences of the huge disruptions caused by the pandemic. Many of these issues were largely resolved by 2021 and yet here we are, more than two years later, still dealing with “supply chain problems” that are used to justify scarcity and massive price inflation for food.

It’s galling that, in the face of food insecurity and shrinkflation affecting everyone in the country, Canadian grocery chain corporations are enjoying higher profits, as discussed in the federal government’s Competition Bureau Report released in June 2023.

We saw Canada’s largest grocers’ food gross margins generally increase by a modest yet meaningful amount over the last five years. This longer-term trend pre-dates the supply chain disruptions faced during the pandemic and the current inflationary period.

Competition Bureau Retail Grocery Market Study Report, Government of Canada, June 27, 2023

In the following 4 minute video produced by the CBC, the CEOs of Canada’s largest grocery chains defend profit-taking by stating that profit margins have remained relatively flat at about 4%:

What this attempt at justification does not account for is the fact that vertical integration within the grocery industry enables these corporations to reap profits at many levels within the supply chain, resulting in a compounding effect that is not adequately reflected by “modest” growth in margins.

Apart from concerns about the health effects of the Standard North American Diet, food security continues to be a significant and growing issue in North America, so I continue to say, yes, our food system rates a failing grade.

The Tools of Happiness

People who are happy understand this.  People who are not happy often don’t.  Abraham Lincoln once said “Most folks are as happy as they make up their minds to be.”  My dad always says that one of the most important things in life is to have a positive attitude.  My dad and Honest Abe are right.  If you decide to be happy, and take action by focusing on positive thoughts, you will be happy.

Happiness IS a choice.  It’s a simple choice but not always an easy one.  The negative experiences of our lives leave their marks on our thinking as revealed through our self-talk, the constant inner conversation we have with ourselves.

As our inner conversation takes on an ever more negative tone, so do our other thoughts and expectations.  Negativity eventually leads to habitual distortions of our perceptions and thought patterns, in a way that can fuel conditions like anxiety and depression.

There are more articles on this site about the topics of anxiety and depression, but for now, I want to introduce the idea that you have control over what goes on in your head and how that makes you feel.

One of the most important tools for cultivating mental health is Cognitive Behavioural Therapy (CBT).  CBT is a method for learning how to think in realistic ways about the things that trouble us.  Realistic thinking is not negative.  By learning to think in a realistic way, we can develop feelings of self-worth and mastery because we see that we really are equipped to deal with whatever is going on.

If you’re feeling anxious or depressed, you can start the healing process right now by doing two things:

  1. Tell yourself that you are choosing happiness.
  2. Click here to access a series of links related to CBT.

Reflections on Aging and Happiness

My brother shared with me a short essay that pertained to topics that I also write about often: gratitude, cultivated happiness and their impacts on resilience and overall health.  You might enjoy reading it too.


Here it is… the back nine of my life and it catches me by surprise … How did I get here so fast? Where did the years go and where did my youth go?

I remember well seeing older people through the years and thinking that those older people were years away from me and that I was only on the first hole and the back nine was so far off that I could not fathom it or imagine fully what it would be like.

But, here it is … my friends are retired and getting gray … they move slower and I see an older person now. Some are in better and some worse shape than me … but, I see the great change … Not like the ones that I remember who were young and vibrant … but, like me, their age is beginning to show and we are now those older folks that we used to see and never thought we’d become.

Each day now, I find that just taking a shower is a real target for the day! And taking a nap is not a treat anymore … it’s mandatory! Because if I don’t on my own free will … I may just fall asleep where I sit!

And so … now I enter into this new season of my life unprepared for all the aches and pains and the loss of strength and ability to go and do things that I wish I had done … and never did !!! But, at least I know, that though I’m on the back nine, and I’m not sure how long it will last … 2 or 3, or 15 or 20 years ? … this I do know, that when it’s over on this earth…it’s over. Does a new adventure begin? I really don’t know. Yes, I have regrets. There are things I wish I hadn’t done … things I should have done … but there are many things I’m happy to have done. It’s all in a lifetime.

If you’re not on the back nine yet … let me remind you, that it will be here faster than you think. So, whatever you would like to accomplish in your life, please do it quickly! Don’t put things off too long!! Life goes by quickly. Do what you can today, as you can never be sure whether you’re on the back nine or not!

You have no promise that you will see all the seasons of your life … so, live for today and say all the things that you want your loved ones to remember … and hope that they appreciate and love you for all the things that you have done for them in all the years past !!!

“Life” is a gift. The way you live your life is your gift to those who come after. Make it a fantastic one. LIVE IT WELL! ENJOY TODAY! DO SOMETHING FUN! BE HAPPY! HAVE A GREAT DAY! Remember “It is health that is real wealth and not those pieces of gold and silver. LIVE HAPPY!

The Gratitude Experiment

The pursuit of happiness through the experience of gratitude is one of my pet projects. Gratitude not only improves your level of happiness, it makes a difference in your physical health too. I recently came upon this youtube video by SoulPancake called An Experiment in Gratitude that illustrates how gratitude influences feelings of happiness. It takes about 7 minutes to watch – I think you’ll find it’s worth it.

Vitamin Supplements: Worthless or Essential?

Citing results from studies without providing the actual context for the studies doesn’t prove anything. It’s like a sciency version of gossip.

To say “supplements do nothing for our health” stands out as an absurd overstatement in the absence of context. If you have anemia due to vitamin B12 deficiency, you need to take a supplement. The same would be true for any condition that is a consequence of a nutrient inadequacy.

I will repeat what I usually say when asked about the value of supplements: you should only take them when prescribed.

The notion that healthy people benefit from taking multivitamins as a stop-gap measure (“insurance” for not always eating well) originated with pharmaceutical companies. There is no evidence of harm in doing this, but since these people are already healthy, there is also no evidence of benefit.

Many multivitamin brands are made by pharmaceutical companies. For example, Centrum vitamins are made by Pfizer. Bayer makes One-A-Day.

Pharmaceutical companies are very adept at marketing their products, making you think you need them but being careful not to over-promise. The usual ad for multivitamins promotes the idea that you might not be getting enough vitamins (or minerals) from your diet. Taking these pills is supposed to protect you by providing the recommended daily amount of these essential nutrients. A daily multivitamin is presented like an insurance policy – just in case. No promises are made about improved health, merely the opportunity to avoid worsening health.

So, multivitamins are not a scam, they are simply unnecessary for many people. My chief objection to them is that people use them as an excuse for maintaining bad eating habits.

This article originally appeared as my answer to a question on Quora.