Archive for category Natural Eating

Bistro Brunch Salad Meal

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

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!

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New Beginnings Salad Meal

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!

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Wishing You Healthy Holidays!

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In much of the world, winter and new year holidays are upon us, or soon will be – remembering it is the beginning of summer and middle of the natural year in the southern hemisphere.

This common cross-cultural occurrence suggests roots in ancient winter solstice celebrations, even in cultures that traditionally used a lunar calendar, and a common desire to mark the welcome turn from declining to increasing daylight.

Regardless of your culture and the timing of its seasonal holidays, another common theme this time of years is that our emphasis on happy holidays can make healthy holidays difficult. All too often, we are encouraged to engage in older, less health conscious customs, or new ones born of nostalgia for the past.

This can mean less healthy eating, less regular exercise, or less healthy and even patently health-indifferent social activities – all with the potential for significant inertia in our lives well beyond the holiday season.

With these ideas in mind, HumanaNatura would like to offer ten ideas to help make this or your next holiday a healthy one for you, your family, and your community, wherever you are and whenever your holidays occur:

#1: Eat before events – as an aid to avoiding unhealthy foods

#2: Offer to cook – greatly improving culinary control

#3: Bring a dish – ensuring at least one healthy option

#4: Morning walks – before becoming busy with events

#5: Group calisthenics – fun for kids of all ages

#6: Active activities – away from couches and chairs

#7: Share 2018 recaps – fostering learning & understanding

#8: Discuss 2019 plans – inspiring reflection & forward thinking

#9: Volunteer – to reach more people in the holiday spirit

#10: Renaturalize – by spending time in nature, quietly or adventurously

This list may encourage you to have other healthy holiday ideas, and we would enjoy hearing them in the comments section.

From all of us in the worldwide HumanaNatura natural health community, we wish you healthy holidays, whether now or next.

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One-Meal-A-Day Salad Meal

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!

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HN’s 20 Natural Eating Guidelines

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The Natural Eating technique within HumanaNatura’s Personal Health Program and underlying our companion OurPlate dietary model utilize twenty nutritional guidelines. Below, we provide a brief summary of all twenty guidelines.

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HN Natural Eating: For Omnivores & Vegetarians, With Or Without Carbs

Overall, the guidelines distill our Personal Health Program’s survey of historical and contemporary dietary science, and seek to summarize and encourage optimal modern eating patterns – notably including but extending beyond ketogenic diets.

You can explore any or all of the Natural Eating guidelines and the science behind them in practice at OurPlate and more deeply via HumanaNatura’s Personal Health Program. But the following summary should give you a good preliminary sense of our important and far-reaching proposals for optimal modern nutrition:

1. Raw Foods – recognize raw-edibility as a sign of food naturalness

2. Healthy Cooking – use cooking to increase food taste and nutrition

3. Proteins – ensure adequate but not excessive natural proteins

4. Fats & Oils – emphasize fish and other foods rich in Omega-3 fats and oils

5. Carbohydrates – avoid all sugary foods and have clear carbohydrate goals

6. Greens & Vegetables – should be at least half of our food intake by volume

7. Natural Animal Foods – wild-caught, free-range, and grass-fed are healthier

8. Dairy Products – use attentively within your personal fat and carb goals

9. Sweet Fruits & Cooked Starches – use or avoid, depending on your carb goals

10. Grains, Cereals, Legumes & Beans – ecologically and personally unhealthy

11. Processed Foods – avoid these foods in nearly all their forms

12. Food Allergies, Intolerances & Aversions – avoid these foods as well

13. Microbiome Health – crucial to health and promoted by Natural Eating

14. Vegetarian Eating – Natural Eating includes lacto-ovo but not vegan diets

15. Supplements & Probiotics – generally not needed, but four exceptions

16. Added Salts – often not needed or advisable, but four exceptions here too

17. Artificial Sweeteners – avoid but use as needed instead of sugary foods

18. Recreational Drugs – none except moderate sugar-free caffeine drinks

19. Fasting – daily eating windows and multi-day fasts can be very healthy

20. Food Ecology & Sustainable Eating – seek 100% sustainable eating

If you have questions or want more information on our Natural Eating nutritional guidelines, please see HumanaNatura’s Personal Health Program. Feel free to comment below, or message us anytime via Contact HumanaNatura.

We hope this summary of our twenty Natural Eating guidelines is interesting and helpful to you.

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HumanaNatura Program Changes!

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As planned, and as outlined in our last few community newsletters, HumanaNatura has just completed an extensive update of the Natural Eating section of our Personal Health Program. If you are tracking the iterations, the new nutritional materials are in their eighth edition, extending back to when HumanaNatura first launched in 2002.

In addition, while editing the Personal Health Program, we also used this opportunity to make a change to one of the Core calisthenics exercises in the Natural Exercise section of the program – specifically updating the Body Twists exercise in its entirety.

HumanaNatura…Evolving In Time, As With All Natural Things

The revised Personal Health Program and companion OurPlate dietary guide and graphic, along with revised versions of our stand-alone Calisthenics Guide and Workout Poster, are all now live online and can be accessed via the above links. Please note that the updated Personal Health Program and Calisthenics Guide are each labeled version 3.6, so you can be sure you have the latest editions. As mentioned, this now completed work substantially updates the HumanaNatura Natural Eating technique.

Please note that no other material changes were made to HumanaNatura’s Personal Health Program and none were made to our Community Health Program. However, various supporting materials have been updated to reflect the Natural Eating changes, and these updated items are listed below:

Once again, the changes to the Natural Eating section are considerable, with substantial new material that nearly doubles the size of the Natural Eating technique overall. Among the new materials are expanded discussions of historical human diets and eating patterns, natural food intermittency and thus ketogenic fasting in human history, and the science of both intermittent fasting and ketogenic eating today.

Following on these points, we would add that special attention has been paid to better differentiate and also link the historical and modern dietary science discussions in the Natural Eating section. In addition, another notable change is that four model diets are presented and discussed in some detail, each with different fat-carbohydrate profiles. And while the Natural Eating section overall and its guidelines in particular will be familiar, all are significantly revised and updated.

Specific changes to the Natural Eating section include:

> Added discussion of modern dietary science consensus and controversy

> Expanded discussion of the naturalness of both fasting and low-carbohydrate eating

> Examination of the idea of essential carbohydrates

> Discussion and contrast of the pros and cons of four model diets with different fat/carbohydrate ratios

> Offering ketogenic eating as an option within Natural Eating

> Updating of the OurPlate graphical model to reflect this option

> Encouragement of at least short-term exploration of ketogenic eating as a tool to reduce hunger and increase dietary control – notably during the transition to Natural Eating and as needed over time

> Discussion of long-term ketogenic eating

> Consideration of ketogenic eating during pregnancy, lactation, and childhood

> Expansion of the fasting discussion, including added information on daily intermittent fasting, as well as the use of water and electrolyte fasts for weight loss

> Encouragement of daily intermittent fasting

> Discussion of healthy body fat levels in women and men, and girls and boys

If you have questions or suggestions on these changes, please let us know. You can comment below or message us via Contact HumanaNatura anytime, and with whatever is on your mind.

In the meantime, we would welcome and encourage your review of the new Natural Eating materials!

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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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