Archive for category Natural Eating

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

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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.

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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

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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!

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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.

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Steamed Veggies Salad Meal

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In the transition from winter to spring, or summer to fall, sometimes we want a meal that is warm but not too warm, and perhaps filling but not too filling as well. In any case, making extra-healthy meals that are warm or cool, and filling or less so, is always easy when we eat the HumanaNatura way and follow HumanaNatura’s OurPlate healthy eating guidelines. Today’s steamed veggies salad meal is a delicious example, and study in making meals that are just right, and neither too big, small, hot, and cool.

Our sample HumanaNatura meal begins with a some sliced golden potato, cut yellow onion, crushed and chopped garlic, and cayenne pepper, all of which are steamed at medium-high heat for about three minutes (see our Cooking With Steam Overview if you are new to food steaming). As these foods cook, half of a zucchini and carrot are each cut into noodles, either with a knife or using a veggetti noodle slicer. The noodles are then placed atop the steaming root veggies and everything is steamed for an additional three minutes.

As the steamed portion of the meal finishes cooking, a handful of fresh arugula or another raw green is placed on the side of a plate, along with bit-sized pieces of cucumber and tomato, and this part of the meal is dressed with a bit of white balsamic vinegar and olive oil. When the steamed veggies are done, they are plated alongside the raw foods, and dressed with a bit of red chilli sauce, oyster sauce, and sesame oil. The entire meal is then garnished with black pepper and parsley, and a bit of ground ginger and sesame seeds if you would like, and served promptly. Not too hot or cool, or too filling or light – just quick, easy, delicious, and super-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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Get Moving Steam Meal

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In cold or cool weather especially, there’s nothing like a good warm meal to get us moving, and to keep us moving. For this goal, we need meals that are filling, but not overfilling, have plenty of natural carbohydrates and fiber, and include a bit of protein and fat. A problem for many of us is that we don’t know how to make nutritiously complete meals like this, at least quickly and easily. But making meals that are warm, filling, and optimally healthy is always quick and easy when we prepare foods the HumanaNatura way and follow HumanaNatura’s OurPlate healthy eating guidelines.

Today’s sample HumanaNatura Steam Meal begins by steaming some cut sweet potato, onions, and garlic, seasoned with red and black pepper, for about two minutes. A bed, or nest, of shredded cabbage is then added, two cracked eggs are placed on top, yolks broken, and the meal is steamed for another two minutes. Sliced orange bell pepper (or your favorite cookable veggies) are added, and the meal is steamed for two more minutes and then allowed to sit covered for another minute. The cooked meal is then plated and served promptly, after being garnished with a bit of butter for flavor and heartiness, zig-zags of chilli sauce and oyster sauce, a bit of black pepper, a peeled and chopped orange on the sides, and a few shakes of parsley flakes. A delicious, inviting, and healthy meal, one that is quick to prepare and will get you up and moving!

Learn more about creating naturally delicious, inviting, and 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 Steam Meals via our Steam 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 HumanaNatura.

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

Leave a comment

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