Archive for category Natural Eating

HN’s October Health Challenge!

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It’s October, and whether this means fall or spring 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 October 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 October Health Challenge, by January 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 October, 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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Revised OurPlate Model Now Live

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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.

OurPlate Graphic

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.

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Egg & Gournay Salad Meal

OurPlate Score: 10/10          Follow Us On Facebook

A new month, so why not a new HumanaNatura salad meal? This example combines nutrient-rich and ecologically healthy eggs from pasture-raised hens with an often overlooked pasture-based cheese to create a meal that is extra-healthy and delicious, anytime of the day, which of course is always the case when we prepare meals the HumanaNatura way and follow HumanaNatura’s OurPlate healthy eating guidelines. Importantly, and as with all HumanaNatura sample meals, this meal can be prepared either in a very-low carbohydrate or ketogenic format, or with added carbohydrates and reduced fats if you are not eating ketogenically. Check out the meal photo and instructions below, and be sure to subscribe to follow our healthy meal and other informative natural health posts!

Today’s sample HumanaNatura meal begins by lightly sauteing some diced shallot or onion and fresh garlic in a bit of olive oil, along with a dash or two of black pepper. Four eggs, from pasture-raised and ideally GMO-free hens, are whisked, poured into the saute, and allowed to cook into an omelette. As the omelette cooks, a raw salad is prepared with mixed greens, a handful each of roughly chopped cilantro and shredded and chopped cabbage, slices of avocado, a few grape tomatoes, a section of peppered gournay cheese, and a dressing of olive oil and white balsamic vinegar.

If you want more carbohydrates and less fat, reduce the amount of cheese and/or avocado, and add a scattering of your favorite berries or diced fruit. When the omelette is done, it is plated to the side of the salad as shown, and drizzled with a bit of olive oil. The entire salad is then garnished with black pepper and parsley flakes, and served or eaten immediately. Either way, a meal that is simple and quick to make, naturally healthy, and delicious, delicious, 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 free health programs and resources at Welcome.

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Keto Eating & Strenuous Exercise

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By Mark Lundegren

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I am recently back from a fairly challenging 15-day summer backpack along a section of the Pacific Crest Trail, one covering 555-kilometers (345-miles) through central and northern California. If you follow HumanaNatura, you may know that extended walks of this kind are a regular occurrence for me, and something I encourage for anyone who is able.

What was different this time, however, is that I did the entire walk eating ketogenically, or with a very low carbohydrate intake and primarily burning ketones or fats for energy. Since ketogenic exercise at this level is still unusual, and because there remains quite limited material on ketogenic eating amid strenuous exercise and other demanding physical activity, I wanted to use this opportunity to summarize what I did and experienced. Hopefully, the discussion will be helpful to you and, as importantly, encourage researchers to explore intensive exercise and sustained activity amid intentional ketosis.

Looking South Across A Very Smokey Sonora Pass In Northern California

Before beginning our discussion, let me emphasize that I did this extended keto-enabled walk after a significant time of eating and exercising ketogentically in my regular life (technically, eating phyto-paleo-keto, or a diet that is plant-rich; free of grains, legumes, and processed foods; and then further largely free of fruits and starches – see here and here for examples of my typical once or twice-daily meals). Because of this, I had given my body sufficient time to become keto-adapted or able to readily (and naturally) use fats as my primary energy source.

Importantly, regardless of how physically fit you are or may become, I would recommend not engaging in strenuous or extended exercise on a ketogenic diet until you are fully keto-adapted (this normally takes a month or more), reasonably experienced in ketogenic eating overall, and have successfully exercised more moderately on a ketogenic diet for a number of weeks. I would also recommend avoiding alcohol entirely while eating, exercising, and living ketogenically, as is my practice.

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Steamed Calamari Salad Meal

OurPlate Score: 10/10          Follow Us On Facebook

Our newest HumanaNatura salad meal combines diverse natural vegetables with vitamin-rich cheese and one of the healthiest fish in the sea, and all notably in a very-low carbohydrate or ketogenic format (there are options below to add carbohydrates and reduce fats if you are not eating ketogenically). The result is a delicious and optimally healthy meal, which is always the case when we prepare meals the HumanaNatura way and follow HumanaNatura’s OurPlate healthy eating guidelines. Check out the meal photo and instructions below, and be sure to subscribe to follow our healthy meal and other informative natural health posts!

This HumanaNatura meal begins with 120-250 grams (4-8 ounces) of wild-caught and cleaned calamari, seasoned with red and black pepper, which is pan-steamed for about five minutes on a small bed of diced shallot, garlic, and enough shredded cabbage to hold the fish above the water (see our Cooking With Steam Overview if you are new to food steaming). As the calamari pieces cook, a raw salad is prepared with mixed greens, a handful of chopped cilantro, slices of avocado, a small amount of sliced tomato and cucumber, some sliced orange bell pepper, a few pieces of brie cheese, and a dressing of olive oil and balsamic vinegar.

When the fish is done, it is allowed to cool for a moment or two, and then added to the salad, along with the cooked veggies, as shown. Finally, the entire meal is garnished with black pepper, parsley flakes, a bit of nutritional yeast, and a small drizzle of chilli sauce, and then served promptly. If you want a higher carbohydrate and lower fat version of this meal, options include adding a bit of diced sweet potato to the steaming base and/or including a scattering of berries on top of the salad, and reducing the cheese, avocado, and olive oil (but avoiding grains, legumes, and added sugars, in keeping with HumanaNatura’s overall science-based paleophytoketo approach to nutrition). In either case, a meal that is fast and easy to make, delicious, and healthy.

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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Low-Carb, Pro-Keto Salad Meal

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With this HumanaNatura salad meal, we are beginning a new series on natural but very-low carbohydrate or ketogenic (ketone-producing) eating. As you may know, ketogenic diets are increasingly popular today, but also controversial, since their long-term effects are not well-studied. However, ketosis is a natural process and, uncontroversially, ketogenic eating has at least one reliable and quite useful benefit. This is its crucial dampening of hunger and food cravings – via lowered sugar and insulin, elevated energy-rich ketones, and the increased dietary oils and fats that are a normal part of ketogenic nutrition. In practice, this natural reduction in hunger can greatly aid, though of course does not guarantee, healthier food choices and more optimal meal frequency and size.

But returning to current controversies surrounding ketogenic nutrition, we want to emphasize that many approaches to ketogenic eating today do, in fact, appear broadly unhealthy – especially by being inadequately green and deemphasizing whole natural foods. In our new series, we will help you to naturalize and thereby optimize ketogenic eating – demonstrating how it can be done the HumanaNatura way and following HumanaNatura’s OurPlate healthy eating guidelines, each in a very-low carbohydrate format. Check out our first meal, and be sure to subscribe to follow the new series and our other informative natural health posts!

This extra low-carb HumanaNatura meal begins with a piece of salmon, seasoned with Cajun spices and black pepper, which is pan-steamed on a small bed of diced shallot and garlic, with enough shredded cabbage to hold the fish above the water (see our Cooking With Steam Overview if you are new to food steaming). As the salmon fillet cooks, a raw salad is prepared with mixed greens, a handful of chopped cilantro, slices of avocado, a small amount of sliced tomato and cucumber, a few pieces of brie cheese, and a dressing of olive oil and balsamic vinegar. When the fish is done, it is allowed to cool for a moment or two, and then added to the salad, along with the cooked veggies, as shown. Finally, the entire meal is garnished with black pepper, parsley flakes, and a bit of nutritional yeast, and then served promptly. Overall, a meal that is fast and easy to make, delicious, low in sugars but not fiber, and rich in essential minerals and vitamins, with enough healthy fats and proteins to keep our hunger at bay for several hours, or even longer (if you want a higher carbohydrate and non-ketogenic variation of this meal, options include adding a bit of diced sweet potato to the steaming base and/or including a scattering of berries on top of the salad).

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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Mussels For Muscles Salad Meal

OurPlate Score: 10/10          Follow Us On Facebook

There’s an idea that we need to load-up on red meats, and the muscle-building proteins – notably carnitine – they naturally contain, if we are to be at peak physical fitness. But years of research do not support this conclusion, and even suggest that both excess carnitine and diets high in the saturated fats red meats contain may be harmful. Overall, there are more clearly healthful ways to get the proteins we need to be healthy and fit. These include vegetable proteins and leaner non-red meats. But low-fat and omega-3-rich fish, especially from low in the marine food chain, may be our healthiest single protein source (unless we have a fish allergy). If you don’t consume much fish today, and worry that fish is difficult or expensive to prepare, we want to assure you this needn’t be the case, especially when we eat the HumanaNatura way and follow HumanaNatura’s OurPlate healthy eating guidelines. Today’s salad meal is a delicious case in point.

Our sample HumanaNatura meal begins with a serving of previously shelled and blanched mussels, which are then pan-sautéed with crushed garlic, diced onion, cut white zucchini, and sliced baby carrots until all are cooked through. While these foods cook, a simple raw salad base is prepared with fresh arugula, diced cucumber and tomato, and a light vinaigrette dressing. When the cooked foods are done, they are plated alongside the raw vegetables, everything is garnished with black pepper and parsley flakes, and the meal is served promptly. Overall, a quick, inexpensive, and extra-healthy way to get the proteins we need to be fit and at our best – and a model for how we might eat optimally each day, whether we are athletes or not.

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!

Leave a comment

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