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Weekday or weekend, home or away, and with friends or not, there’s always something special about a generous and savored late-morning meal or brunch. And when we eat the HumanaNatura way and follow HumanaNatura’s OurPlate  healthy eating guidelines, brunches can be not only delicious and even luxuriant, but extra healthy too. Check out the sample meal photo and instructions below for an example of a rich and healthy brunch salad meal, and be sure to subscribe to follow our healthy nutrition and other informative natural health posts!

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

Our sample meal begins by preparing an omelette with six eggs from pasture-raised hens, a cup each of cooked and shelled shrimp and chopped fresh cilantro, and just a bit of black pepper and curry powder. As the omelette cooks on medium-high heat, a generous raw salad is prepared with fresh arugula, two small sliced avocados, a bit of sliced brie cheese, coarsely diced cucumber and orange bell pepper, and a few grape tomatoes. When the omelette is done, it is quartered and plated as shown, and the whole meal is topped with olive oil and white wine vinegar, raw sunflower seeds, an optional shake of nutritional yeast, and black pepper and parsley flakes. This brimming brunch meal is then served promptly and eaten slowing, as with all proper brunch meals.

Options: If you are vegetarian – HumanaNatura supports lacto-ovo but not vegan diets – or have a shellfish allergy, the shrimp can be omitted or replaced with cheese. For a non-ketogenic version of the meal, replace one of the avocados with berries and/or a bit of cooked 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 shrimp and veggies, or supplemented with nuts and celery to bring calorie and micronutrient levels up. In all cases, we hope you enjoy this beautiful, healthy, and health-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.

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

OurPlate Score: 10/10          Follow Us on Facebook and Twitter

Though the natural year began with the winter solstice, a new calendar year is now upon us in much of the world. Regardless, with a new year, resolutions or thoughts of new beginnings often naturally occupy our minds. In HumanaNatura’s four-part natural health system, we encourage action on these progressive ideas, whenever and wherever they occur. And perhaps the easiest or most foundational way to begin the year in new, healthier, and more powerful ways is to ensure that the health-essential and natural empowering meals we eat have all three of these qualities.

While healthier eating may seem difficult, it’s actually quite straightforward and requires just a bit of determination, especially when prepare meals the HumanaNatura way and follow HumanaNatura’s OurPlate  healthy eating guidelines. Check out the sample meal photo and instructions to see an example of how simple optimal natural eating can be, and be sure to subscribe to follow our healthy meal and other informative natural health posts!

Importantly, today’s sample HumanaNatura meal includes meat and is proportioned for both ketogenic (very low carb) and OMAD (one meal a day) eating – with about 1800 calories and 70 percent of them from fats – but options are included if you are vegetarian, eat non-ketogenically, or have meals more frequently than once a day.

Our meal begins by pan-searing a small grass-fed tri-tip steak in a bit of olive oil on all sides, and then cooking the steak to taste on lower heat with a bit of butter, diced garlic, and black pepper. As the steak cooks and then cools for a few minutes, a generous raw salad is prepared with mixed greens, a sliced avocado, some coarsely diced brie cheese and cucumber, a few grape tomatoes, and part of a seeded and chopped orange bell pepper. The steak is then sliced into bite-sized pieces and plated as shown, and the whole meal is topped with olive oil and balsamic vinegar, raw sunflower seeds, an optional shake of nutritional yeast, and black pepper and parsley flakes. This simple and simply delicious meal is then served promptly – not that waiting likely came to mind.

If you eat vegetarian – HumanaNatura supports lacto-ovo but not vegan diets – the meat can be replaced with a four or six-egg omelette and additional cheese. For a non-ketogenic version of the meal, replace some of the cheese and avocado with berries and/or a cooked starch. 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, or supplemented with nuts and celery. In all cases, we hope you will enjoy our new beginnings salad meal, and perhaps as you plan other progressive or health-increasing changes in your life.

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.

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

OurPlate Score: 10/10          Follow Us on Facebook and Twitter

In the Natural Eating section of our Personal Health Program, HumanaNatura encourages care with meal frequency, in addition to meal quality, to promote weight and health optimization. At first, this may involve a daily eating window of 4-8 hours, but we may eventually move to eating just one meal a day, or OMAD eating. This added step can further increase our nutritional and metabolic efficiency, and provide a number of practical and long-term health benefits (see OMAD for an overview).

The idea of eating only once a day may seem daunting at first, but OMAD and intermittent fasting more generally are quickly and easily practiced by most people – by moving first to snack-free eating and then to fewer, larger meals. The approach is also greatly aided when we eat healthfully and ketogenically – for example via the HumanaNatura program and following HumanaNatura’s OurPlate healthy eating guide – since each step naturally reduces food cravings. As an example of healthy ketogenic and OMAD eating, check out today’s sample HumanaNatura meal, and be sure to subscribe to follow our healthy eating and other natural health posts!

Our meal today is calorie-rich and ketogenic, with about 1800 calories overall and 70 percent of these calories from fats. It is intended to provide all needed daily nutrition and a stable body weight for a person at their ideal weight and fully transitioned to OMAD eating and ketogenic nutrition. Importantly, and as with eating overall, our actual calorie needs for weight maintenance with OMAD eating will vary by person. But often, they will be on the order of 2/3 of calories when consuming three meals a day and 3/4 when eating two meals. If you are not eating ketogenically, you can replace some of the foods with fruits or starches (see OurPlate and  Natural Eating Overview for more information).

Our sample meal begins by preparing a four-egg omelette with cooked shrimp, chopped cilantro, thinly sliced and chopped cabbage, and a bit of black pepper. As the omelette cooks, a large salad is prepared with baby greens, a few grape tomatoes, a peeled and sliced avocado, a generous portion of cubed brie cheese, seeded and coarsely cut orange bell pepper, a scattering of raw sunflower seeds, and a simple but generous dressing of olive oil and white balsamic vinegar (not shown is an appetizer or dessert of raw almonds and cut celery). When the omelette is done, it is plated alongside the salad ingredients as shown, and topped with a small zig-zag of chilli sauce. The entire meal is then garnished with black pepper and parsley flakes, and served promptly. Tasty, healthy, and perhaps needless to say, filling!

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!

The OurPlate Natural Eating Model has been updated, click here for the newest version.

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As outlined in recent community newsletters, HumanaNatura is in the process of revising the Natural Eating section of our Personal Health Program. Part of this work includes updating the companion OurPlate healthy eating guide.

While the program changes won’t be available for a few more weeks, the updated OurPlate graphic and overview are ready now. Check out the new OurPlate graphic below, and click here to see the revised OurPlate summary, which offers a partial preview of the upcoming Natural Eating changes.

HumanaNatura’s Revised OurPlate Healthy Eating Model (Click to Enlarge)

The OurPlate healthy eating guide and its underlying dietary model were created as part of the crucial HumanaNatura technique of Natural Eating, the first of four science-based natural health techniques that comprise the comprehensive HumanaNatura natural health system.

To receive future HumanaNatura community 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!