Mark Lundegren

Writer, naturalist, teacher, and strategist, Mark Lundegren is creator of the Natural Strategy method, helping people and groups achieve their full natural potential.

Homepage: http://marklundegren.com/

Brunch Anytime Salad Meal

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Do you enjoy having brunch, at home or out with family or friends? For many of us, it’s a great time and way to eat – not too late for comforting breakfast foods, or too early for something a little more adventurous. And brunch meals of course can be as healthy as they are delicious, especially when we eat the HumanaNatura way and follow HumanaNatura’s OurPlate healthy eating guidelines. Today’s example HumanaNatura Salad Meal shows you exactly how.

For today’s HumanaNatura sample meal, we begin by steaming a root base of diced white sweet potato and onion or shallot, along with a bit of crushed and finely chopped garlic and a dash of black pepper, for about four minutes in a covered saute pan (see our Cooking With Steam Overview for guidance if you are new to food steaming). When the potatoes are almost cooked, some broccoli florets, sliced red bell pepper, and baby spinach leaves are added and everything is covered and steamed for two more minutes.

Once this steaming is done, the pan is uncovered, any remaining water is drained, and a splash of olive oil is added. The veggie mix is then sautéed on medium-high heat for about two minutes, two whisked eggs are added, and a folded omelet is cooked to taste. While the omelet cooks, a generous salad of arugula or other greens, halved grape tomatoes, and julienne-cut cucumber is prepared and dressed on half of a dinner plate. The omelette is added on the other side of the plate, along with a bit of tomato salsa, and the entire meal is garnished with black pepper and finely-chopped parsley or cilantro and served immediately. Quick, delicious, and a reminder of how good and healthy brunch can be – anytime of the day or night.

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 health techniques and programs at Welcome.

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

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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 evocative period of the recent solstice and the naturally more balanced time of the coming equinox. Everywhere on earth, there is clear but unmistakable change – away from the height of summer and depth of winter and toward the relative balance of fall or spring in each hemisphere – an ongoing rhythm of life on earth that touches and can aid 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 equinox-nearing cross-quarter, this is so we have adequate completed actions and learning at the equinox – in another six weeks or eighth of a year – when HumanaNatura encourages reflection and updating of our plans.

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.

Our newest member newsletter was sent today as well, which is published eight times yearly in harmony with the natural year, providing updates on HumanaNatura’s resources, programs, and worldwide health campaigns. To receive future HumanaNatura newsletters or learn more about our global practitioner-advocate network, go to Join HumanaNatura.

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Pineapple Salmon Salad Meal

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With summer in full swing and warm weather the norm in much of the world, we thought we’d offer up a sample salad meal that is simple to make, a bit sweet and spicy, and of course extra-healthy. Overall, it shows how easy it is to combine different foods and make inviting meals, every day and in lots of ways, when we eat the HumanaNatura way and follow HumanaNatura’s OurPlate healthy eating guidelines. As you will see, today’s meal is decidedly Pacific-themed, in that it includes Pacific salmon, Hawaiian pineapple, and Asian sauces. All in all, it’s a varied mix of foods and influences, but one that nevertheless produces a cohesive and inviting whole.

Our HumanaNatura meal begins with a piece of salmon that is pan-sautéed on medium-high heat for about four minutes on each side, along with a bit of olive oil, finely chopped garlic and shallot, black pepper, diced white potato, sliced red bell pepper, and julienne-cut baby carrots. Once the fish and veggie mix are cooked, they are allowed to cool for a couple of minutes and then plated to the side of a generous portion of seasonal greens, halved grape tomatoes, and diced cucumber and pineapple. The fish is then garnished with a bit of oyster and red chili sauces, and the meal overall is dressed with a light vinaigrette, black pepper, and finely chopped parsley. A quick, easy, delicious, and healthy way to eat during warm weather, or anytime.

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 Welcome.

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

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Working With Health Vectors

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By Mark Lundegren

mark-2

I would like to discuss the concept of health vectors with you. Health vectors are an important natural process, and a practical tool we all can use to better understand and improve modern health – notably at a group or community level, but also at a personal one too.

If you haven’t heard of health vectors before, you can be forgiven. It is actually a new term I have intentionally created to contrast with the more common idea of disease vectors. As you may know, the concept of disease vectors is an important model and tool from the fields of epidemiology and public health.

Broadly, all vectors are paths or routes. When we walk to a destination or an aircraft proceeds to a new city, we and it are following or tracing a vector. In principle, vectors can be straight or curved. And as my photo below suggests, in reality, vector pathways are often quite complex, and they even may be convoluted or circular and thus potentially self-reinforcing.

arrow-vectors

Vector Pathways – Simple In Theory, Complex And Often Interconnected In Reality

In epidemiology and public health, disease vectors are defined more narrowly as the actual paths, mechanisms, or agents that transmit diseases and other health threats or risks. For example, if a community faces health risks from malaria, food-borne pathogens, or drug abuse, the specific vectors or mechanisms of transmission might include mosquitos from a nearby wetland, area restaurants, or under-policed areas near a local highway.

By contrast, the term health vector is intended as a parallel but wider concept. It still involves specific paths, mechanisms, or agents, but as I indicated, it encompasses not only risks and threats, but also positive health promoters and opportunities as well. For example, positive health vectors might include particular sources of information, role models, and other community institutions.

Overall, and as we will explore next, health vectors are a somewhat complex but also enormously powerful tool for moving from general health awareness to specific resources or actions for increased health. For me, the concept and tool of health vectors is essential for anyone engaged in community health promotion, and it can be useful in our personal health promotion efforts as well, especially at an advanced level.

In this broadening of the idea of vectors from merely describing the transmitters of disease or health risks, as important as this may be, my goal is to equip people, communities, and societal institutions to better understand and act on the health dynamics operating around and within them, whether positive (health enablers) or negative (health limiters). Let me briefly provide a more precise and rigorous definition of health vectors, and then discuss several examples of health vectors that will demonstrate the use and power of the concept. Read the rest of this entry »

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Chicken Fajita Salad Meal

OurPlate Score: 10/10          Follow Us On Facebook

It’s summer now in much of the world, and we wanted to start off the new season with a fun and slightly unusual salad meal post. This meal is tempting in its own right, but it also shows how traditional cuisines can be naturalized and made far healthier, when we eat the HumanaNatura way and follow HumanaNatura’s OurPlate healthy eating guidelines. In this case, our meal involves blending a traditional chicken fajita recipe with fresh veggies and seasonal greens to produce an extra-healthy meal that is delightful to prepare, behold, and eat.

Our HumanaNatura sample meal starts by marinating both sides of a thin or horizontally-halved chicken breast, refrigerated, for 1-8 hours in a covered glass or ceramic bowl. The marinade is made from a good squeeze of lime juice, a generous dash of olive oil, some chopped garlic and seeded jalapeno pepper, a good shake each of ground cumin and chilli powder, and a bit of chopped cilantro. When you are ready to cook the chicken, first thinly slice and set aside some yellow onion, green bell pepper, and red bell pepper.

Wipe most of the marinade from the chicken and sear the breast in a saute or frying pan on high heat for about 3 minutes on each side, using a bit of canola oil as needed and moving the chicken occasionally to prevent it from sticking. When the chicken is cooked, set it aside, covered. Next, saute the sliced onion and peppers in the same pan, on medium-high heat, for about four minutes or until tender, and then allow the veggie mix to cool slightly. As the cooked veggies cool, prepare and dress a generous salad of seasonal greens, halved grape tomatoes, and diced cucumber. Thinly slice the cooked chicken and place it to the side of the salad and then partially cover it with the cooked veggie mix. Finally, garnish the entire meal with chopped parsley and black pepper, and serve immediately. As the photo suggests, muy delicioso!

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 Welcome.

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

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Progressive Life At The Solstice

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Greetings from HumanaNatura at the solstice! In the natural year, we are now at the extreme points in the ever-changing light of the natural year. Today is the shortest day of the year and winter solstice in the southern hemisphere, and the summer solstice and longest day in the north – each milestone part of an ongoing rhythm of life on earth that touches and can aid 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 spending this and every solstice with family, friends, and community. With the special light and often intense feeling that comes with the solstices, it’s a natural opportunity to mark the passage of time, celebrate progress in our lives and Natural Life Plans, and encourage new 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.

Our newest member newsletter was released today as well, which is published eight times yearly in harmony with the natural year, providing updates on HumanaNatura’s resources, programs, and worldwide health campaigns. To receive future HumanaNatura newsletters or learn more about our global practitioner-advocate network, go to Join HumanaNatura.

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

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Egg & Potato Salad Meal

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As discussed in the Natural Eating section of our Personal Health Program, it’s possible to follow a vegetarian diet in the HumanaNatura approach, and notably without relying on unsustainable monoculture grains and beans. This form of eating can be more efficient, and not just more compassionate, than meat-rich diets overall, since vegetable foods are eaten directly, and eggs and dairy can be produced sustainably from foods that people cannot or often will not eat on their own. To help you explore the practice, we’ve provided an example of a delicious vegetarian meal made the HumanaNatura way and 100% following HumanaNatura’s OurPlate healthy eating guidelines.

For this HumanaNatura sample meal, we start by steaming a root base of diced white sweet potato and onion or shallot, along with a bit of crushed and finely chopped garlic and a dash of cayenne pepper, for about two minutes (see our Cooking With Steam Overview for guidance if you are new to food steaming). Then, a handful of well-chopped broccoli is added and two raw eggs, yolks broken, are layered onto the broccoli and potato mixture. Everything is steamed for another three or four minutes, some finely sliced red pepper is added with about a minute to go, and then this warm part of the meal allowed to cool slightly for a few minutes.

As the cooked egg, potato, and vegetables cool from hot to warm, a salad base of mixed garden greens is arranged on a dinner plate, and a veggie mix of halved grape tomatoes, diced cucumber, and diced orange is prepared. The cooked foods are then plated on one side of the base of greens, and the veggie mix on the other. The raw portion of the meal is dressed with olive oil and white balsamic vinegar, and the cooked side with a bit of soy sauce, a splash of sesame oil, and small zig-zags of oyster and chilli sauces. Lastly, the entire meal garnished with parsley and black pepper, and it’s then served promptly. Simple, easy, efficient, compassionate, sustainable…and delicious!

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 health techniques and programs at Welcome.

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

Leave a comment

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