Avocado & Lamb Salad Meal

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An advantage of reducing red meats, and emphasizing potentially healthier fish and eggs for protein, is that when we do have meat, it can be an extra-special treat. This is especially true when we eat the HumanaNatura way and follow HumanaNatura’s OurPlate healthy eating guidelines, and today’s showcase meal, brimming with healthy foods and nutrients, is a delicious case in point. Check out the sample meal photo and instructions below to learn more, and be sure to subscribe to follow our healthy nutrition and other natural health posts!

Please note that today’s HumanaNatura meal iis proportioned for both ketogenic (very low carb) and OMAD (one meal a day) eating – with about 2000 calories and over 70 percent of them from fats. However, options are included in case you eat non-ketogenically and/or more frequently than once a day.

Our meal begins by gently sautéing several cubes of grass-fed lamb on medium-high heat with a tablespoon of butter, a bit of minced garlic, and a dash of black pepper. When the lamb is nearly done, a generous handful of shredded cruciferous vegetables (available as a prepared mix at our local market) is tossed in and allowed to cook for a couple of minutes, and then the cooked portion of the meal is allowed to cool slightly. As the lamb and veggies cook, a generous raw salad is prepared to one side of a plate with fresh arugula, a large cubed avocado, coarsely diced cucumber, and sliced red and green bell pepper. When ready, the cooked foods are plated to the side of the salad, and the whole meal is topped with olive oil and white wine vinegar, raw sunflower seeds, raw pumpkin seeds, raw pecan halves, an optional shake of nutritional yeast, black pepper, and parsley flakes. This naturally rich, abundant, and compelling meal is then served promptly.

Options: For a non-ketogenic version of the meal, eliminate the butter, reduce the avocado and/or seeds and nuts by half, and replace them with with berries and/or a bit of cooked sweet potato. If you eat more than once a day, the meal of course easily can be scaled down for fewer total calories. And if you require more calories, the meal can be made larger by adding more vegetables, and more calorie-rch by adding extra avocado or lamb, or some grass-fed cheese. In all cases, we hope you enjoy this beautiful, healthy, and inspiring meal!

Learn more about creating naturally delicious and optimally nutritious meals like this via OurPlate, HumanaNatura’s simple natural eating guide for designing optimally healthy modern meals. Experience how this science-based and 100% natural approach to our daily meals can change the way you eat, feel, and live. Sharpen your skills at making delicious and naturally healthy Salad Meals via our Salad Meal Overview. And explore the science and key principles of optimal Natural Eating through HumanaNatura’s comprehensive Personal Health Program.

Once you have begun eating the HumanaNatura way, you can explore your many opportunities for new, more natural, and healthier life between meals – via HumanaNatura’s comprehensive four-part system for modern natural life and health. Check out the overview of our free health programs and resources at About HumanaNatura.

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Progressive Life At The Solstice

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Greetings from HumanaNatura at the solstice! Around the world, we are now at one of two crucial milestones in the natural year. Today is the longest day, start of summer, and midpoint of the natural year in the northern hemisphere. And it is the shortest day, natural beginning of a new year, and start of winter in the south.

New Day Waits For You

A Moment in the Everchanging Light of the Natural Year

In the HumanaNatura natural health system, and as explained in our Mastering The Natural Year graphic and post, we encourage spending this and every solstice with family, friends, and community. With the extreme light and heightened feelings that come with the solstices, it’s a natural opportunity to celebrate progress in our lives and Natural Life Plans, break from our routines and seek new perspective, and encourage greater health and progressivity in others.

If you have not yet created a Natural Life Plan to guide your use and expression of the third HumanaNatura technique, Natural Living, our links will take you to our planning worksheets and seven-step planning process. Together, these resources will help you to begin more intentionally health-centered and naturally progressive life in the days and weeks ahead.

From all of us in HumanaNatura’s worldwide natural health community, we wish you new health and happiness, at this and every solstice.

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Monocrop-Free Eating

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By Mark Lundegren

mark-2

I have a fairly simple but far-reaching proposal for you – to stop eating monocrop foods, entirely and for good.

Today, this is plainly possible, if with one caveat. And although, or rather because, the move is countercultural and sweeping on many fronts, it arguably is the single most important step we can take to improve the ecological and personal health of the way we eat, now and forever.

Let me briefly explain the what, why, and how of moving to a monocrop-free diet, so you can consider if the change is right in principle, and right for you.

As you likely know, monocrop agriculture is one of the core features and indeed prides of human civilization to date, and was at the foundation of our Agrarian Revolution roughly 10,000 years ago. This development of course eventually made possible advanced civilization, science, and now modern life, even as it ironically and continually threatens each of these things.

In monocrop agriculture, and as the name indicates, single plant species – such as the staple crops wheat, corn, or soy – are grown monolithically and typically at scale. This can be done repeatedly with a single crop species, or via a series of revolving and chemically complementary crops. In monoculture farming, or monocropping, the agricultural plants used are normally fast-growing and repeatedly-planted annuals, or perennials grown as annuals.

Overall, the benefits of the approach are increased planting and harvesting efficiency, and greater edible plant density under cultivation. Owing to this, early and now modern monocrop farming tremendously increased agricultural yields, is the mainstay of the way people have eaten for centuries, and is the basis of most of the foods you will encounter in your local supermarket. This includes most plant foods, nearly all processed foods, and even many animal products, since most are now substantially raised on monocrop diets.

However, monocrop agriculture is not all benefits or upside, and free of costs or downside. As you may understand or just noticed, it is a practice unlike and even antithetical to natural plant ecology and larger natural ecosystems, and thus natural human food systems too. In wild nature, diverse mixtures of plants, animals, and microorganisms normally grow and evolve together in polyculture, and usually in persistent and synergistic guilds or interdependent systems, importantly with soils sheltered and left undisturbed. This ecological diversity of course is naturally selected and thus changes over time, but at any point normally aids the health or resilience of each participating species, as well as the soil fertility (or water fertility in marine ecology) upon which all species naturally depend, including our own.

Lacking these essential qualities of natural ecosystems, traditional and modern monocrop food systems have a number of unfortunate but foreseeable drawbacks. Foremost, they tend to assault and quickly diminish soil health, and in turn reduce natural soil fertility. This necessitates costly soil replenishment from either inorganic or organic sources, broadly impairs the nutritional quality of foods, and releases soil-sequestered carbon into the atmosphere. Related to this, monocrop systems also greatly increase soil vulnerability to wind and water erosion, and also ultraviolet radiation, in all cases promoting soil loss and desertification. In fact, many once fertile areas in the pre-modern world are now deserts, owing to the effects of earlier monocrop and other ecologically damaging forms of human agriculture. And today, vast areas of the world, and the societies they feed, are now threatened by unnatural or impermanent agriculture, and these practices are likely to prove unsustainable without a basic change in our approach.

Importantly, while reduced soil health and its ensuing effects are the most important adverse consequence of monocrop agriculture, and therefore monocrop eating, they are not the only ones. Monocrop plants are naturally more exposed and susceptible to pests, requiring the use of pesticides and other mitigation strategies, and today incentivizing the use of more pest-resistant, but ecologically and health uncertain, genetically modified organisms (GMOs). And beyond increasing pest populations and introducing pesticides and their greenhouse gasses into the general environment, monocrop agriculture is also harmful to natural ecological systems on other notable fronts. These effects include displacing natural plants and animals, introducing new species to local areas, imbalancing natural ecosystems, increasing water runoff and reducing groundwater recharging, and depleting or corrupting remaining water resources.

Lastly, and closer to home, monocrop farming not only can result in poorer nutritional quality in the foods we raise and eat, via soil impairment and reduced plant vitality, it can and in fact already has unhealthfully shifted our diets in favor of foods more readily grown in monocrop systems. This includes our elevated use of historically novel or unnatural, carbohydrate-rich, metabolically and hormonally-distorting, inflammatory, and antinutrient-abundant staple crops, along with increased reliance on processed and animal foods derived from these crops.

Of course, not all human food production is based on monocrop agriculture. In a number of crucial and instructive areas, our food supply is polycultural, guild-based and synergistic, natural or naturally-modeled, naturally fertile and productive, soil and water protecting, pesticide-free, carbon-sequestering, and potentially fully sustainable in perpetuity. Key examples of these natural human food systems include: 1) the world’s wild and wild-farmed fisheries, 2) human grassland and pastoral agriculture in its many forms, 3) perennial silviculture or tree-based agriculture, especially in combination with complementary plant and animal guilds, and 4) other polyculture food systems, notably including food forests and sea plant harvesting. Crucially, these and other non-monocrop food systems offer a natural and resilient model for human agriculture and economics, today and for the future, and a path forward to superior human health and sustainability.

As I said at the start of my proposal, the move to monocrop-free eating (MFE) and monocrop-free agriculture (MFA) is not only desirable today, it is entirely possible and even quite easy. To achieve this goal, we need only migrate our diet to foods from the polycultural and sustainable food systems listed above, immediately producing a diet that is personally healthier and far sounder ecologically than is the case with typical modern diets, again with one qualifier or caveat.

The caveat is that three important and related food types are missing from the above lists. These are leafy greens, vegetable fruits, and other green vegetables – all non-staple or secondary foods that are natural and health-essential sources of dietary fiber and micronutrients for us. While these foods can be replaced with new and existing polycultural alternatives, today this requires considerable effort on the part of both consumers and farmers – though, as such, it is clearly a critical new opportunity for food system innovation that should be strongly encouraged and pursued.

In the short-term, and as we await widespread alternatives, continued use of these three monocrop plant types seems unavoidable for most of us. However, since these are secondary or supporting foods in our diets, the use of annual vegetable crops is readily done on a fully sustainable basis, by recycling food wastes and replenishing impinged soils with rich composts from a primarily polycultural, and thus principally natural, modern diet.

I would encourage you to consider these important, upending, renaturalizing, perhaps strange, and also likely civilization-saving ideas – and welcome your comments and questions.

Health & best wishes,

Mark

Mark Lundegren is the founder of HumanaNatura.

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Making Cross-Quarter Progress

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Greetings from HumanaNatura at the cross-quarter! In the natural year, we are now midway between the more balanced period of the recent equinox and the more evocative time of the coming solstice. Everywhere on earth, there is clear but unmistakable change – away from the relative balance of spring or fall and toward the height of summer or depth of winter in each hemisphere. It’s an ongoing rhythm of life on earth that touches us all.

A Moment in the Everchanging Light and Rhythm of the Natural Year

In the HumanaNatura natural health system, and as explained in our Mastering The Natural Year graphic and post, we recommend extra progress on our Natural Life Plans around each cross-quarter. At the solstice-nearing cross-quarter, this is so we have adequate completed actions and learning at the solstice – in another six weeks or eighth of a year – when HumanaNatura encourages celebration of our lives, communities, and successes.

If you have not yet created a Natural Life Plan to guide your use and expression of the third HumanaNatura technique, Natural Living, our links will take you to our planning worksheets and seven-step planning process. Together, these resources will help you to begin more intentionally health-centered and naturally progressive life in the days and weeks ahead.

From all of us in HumanaNatura’s worldwide natural health community, we wish you new health and happiness, at this and every cross-quarter.

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World’s Healthiest Omelette!

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This is our entry for the world’s healthiest omelette, whether you eat ketogenically or not, and we would welcome links to alternatives in the comments below. As with all approaches to meal preparation, ours comes with a set of ideas about both optimal taste and nutritional qualities. In the latter case, our omelette is made the HumanaNatura way and following HumanaNatura’s OurPlate healthy eating guidelines. Check out our healthiest omelette photo and details below, and be sure to subscribe to follow our healthy nutrition and other natural health posts!

Our world’s healthiest omelette has just five main ingredients: 1) four organic eggs from pasture-raised hens, 2) one hundred grams (3.5 ounces) of cooked and coarsely chopped wild-caught fish, 3) sixty grams (2 ounces) of organic shredded cabbage (shredded baby organic spinach or kale, or chopped organic cilantro are alternatives), 4) fifteen grams (0.5 ounces) of thinly sliced onion or shallot (crushed and chopped garlic is an alternative), and 5) a tablespoon of organic grass-fed butter. As you can discover for yourself, these simple ingredients combine to create an omelette that is mouth-wateringly good, while being high in quality proteins, healthy omega-3 fats, essential vitamins and minerals, and plant fiber. And when combined with the raw vegetable salad as shown and described here, our omelette makes for a perhaps nutritionally perfect meal.

To make our world’s healthiest omelette, start by sauteing the onion in the butter for about two minutes on medium-high heat in a medium-sized saute pan, and then wilt the cabbage on top (to increase flavor and break down the cabbage’s indigestible sugar, raffinose, which can cause bloating). As the vegetables cook, whisk the eggs in a bowl and fold in the fish, along with your favorite seasonings – we have used a bit of ground black pepper, red pepper, and turmeric. Pour the egg and chopped fish mixture over the cooked veggies and cook until done, turning or flipping the omelette when cooked nearly through. Quarter or divide the cooked omelette and plate as shown, garnish with black pepper and parsley flakes, and serve promptly!

This recipe or formula for the world’s healthiest omelette of course can be varied – for example, by making the omelette and accompanying salad larger or smaller, omitting or substituting the fish, adding other vegetables or a bit of pasture-raised cheese, or including carbohydrate-rich fruit or starch in the salad. As shown, our omelette and salad meal – along with a side of cheese, nuts, and celery – has about 2000 calories and is very low in carbs, making the overall meal ideal for people eating both ketogenically and one-meal-a-day (OMAD). The specific ingredients and macronutrient breakdown of the combined meal, taken from an earlier HumanaNatura post, are listed below (click to enlarge):

Learn more about creating naturally delicious and optimally nutritious meals like this via OurPlate, HumanaNatura’s simple natural eating guide for designing optimally healthy modern meals. Experience how this science-based and 100% natural approach to our daily meals can change the way you eat, feel, and live. Sharpen your skills at making delicious and naturally healthy Salad Meals via our Salad Meal Overview. And consider the science and key principles of optimal Natural Eating through HumanaNatura’s comprehensive Personal Health Program.

Once you have begun eating the HumanaNatura way, you can explore your many opportunities for new, more natural, and healthier life between meals – via HumanaNatura’s comprehensive four-part system for modern natural life and health. Check out the overview of our free health programs and resources at About HumanaNatura.

Tell others about HumanaNatura…give the gift of modern natural life!

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HN’s April Health Challenge!

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It’s April, and whether this means spring or fall where you are, it’s a great time of the year to begin new things and challenge yourself to be happier, healthier, and more fulfilled in the weeks and months ahead.

If you are ready for a challenge that will help you to achieve all these things, and maybe more, HumanaNatura’s April Health Challenge and HN-100 Natural Fitness Program may be just right for you. HN-100 is a free, step-by-step health program that gets results and introduces you to all four of our lifelong natural health techniques.

NL HN 100 Snapshot

Our challenge? It’s for you (and maybe a friend) to begin HN-100 this month and see the program through to the end. As the name suggests, HumanaNatura’s HN-100 Program is a 100-day fitness plan that familiarizes you with our overall natural health system in a structured and incremental way. You may find that HN-100 strikes a perfect balance of essential fitness guidance and gradual exploration of your unique long-term health potential.

If you take our April Health Challenge, by July you will understand the HumanaNatura approach firsthand and in practical terms, possibly be in the best health and fitness of your life, and be equipped to maintain and progressively increase your natural fitness and well-being across your life.

In the HN-100 Program, there are 15 weekly focus areas, spanning the 100 days of the program:

  • Week 1 – The Foundation: Natural Eating
  • Week 2 – Explore Natural Exercise & Begin Walking
  • Week 3 – More Natural Exercise: Adding Calisthenics
  • Week 4 – Explore Natural Living: The Ten Dimensions
  • Week 5 – Explore Natural Living: Natural Life Planning
  • Week 6 –  Explore Natural Living: First Self-Assessment
  • Week 7 – Halfway Point: Transitioning To Natural Living
  • Week 8 – Draft Your First Natural Life Plan
  • Week 9 – Advanced Exercise &  Life Plan Refinement
  • Week 10 – Implement Your Natural Life Plan
  • Week 11 – Advanced Exercise & Plan Implementation
  • Week 12 – 100% Natural Eating & Explore Community
  • Week 13 – Complete 30-Day Actions & Explore Community
  • Week 14 – Assess Your Initial Natural Living Actions
  • Week 15 – Learn & Prepare For Ongoing Progressive Life

If you are ready to take our challenge, or want to learn more about HN-100 and HumanaNatura, click-through to our HN-100 Overview Page for detailed instructions on using HumanaNatura’s HN-100 program. And feel free to contact us anytime with your questions – online coaching in the use of our natural health programs is an important part of the HumanaNatura system, and is always confidential and without cost.

Again, it’s April, and maybe you are ready for a new challenge. We hope so, and that our HN-100 natural fitness challenge will prove to be a breakthrough change for you – leading you to new health, fitness, and quality of life, now and throughout your life.

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Progressive Life At The Equinox

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Greetings from HumanaNatura at the equinox! In the natural year, we are now halfway between the extremes of darkness and light of the winter and summer solstices. Everywhere on earth, there is equal day and night, and a natural balance or centering that touches many aspects of life, and can aid and inform us all.

A Moment in the Everchanging Light and Rhythm of the Natural Year

In the HumanaNatura natural health system, and as explained in our Mastering The Natural Year graphic and post, we encourage review and renewal of our Natural Life Plans during the twice-yearly times of natural balance that are the equinoxes. This includes making changes to our existing plans as needed, and reconsidering what progressive natural life and health mean for us – as we look back, around, and ahead in our lives.

If you have not yet created a Natural Life Plan to guide your use and expression of the third HumanaNatura technique, Natural Living, our links will take you to our planning worksheets and seven-step planning process. Together, these resources will help you to begin more intentionally health-centered and naturally progressive life in the days and weeks ahead.

From all of us in HumanaNatura’s worldwide natural health community, we wish you new health and happiness, at this and every equinox.

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  • > HumanaNatura’s Mark Lundegren