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.

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

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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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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 naturally more evocative period of the recent solstice and the more balanced time of the coming equinox. Everywhere on earth, there is clear but unmistakable change – away from the height of summer or depth of winter and toward relative balance of fall or spring in each hemisphere. It’s an ongoing rhythm of life on earth that touches 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-quarters, 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 released today as well, which is published eight times yearly in harmony with the milestones of 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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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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Progressive Life At The Solstice

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Greetings from HumanaNatura at the solstice! Around the world, we are now at one of two crucial milestones in the natural year. Today is the longest day, midpoint of the year, and start of summer in the northern hemisphere. And it is the shortest day, start of winter, and beginning of a new natural year in the south.

New Day Waits For You

A Moment in the Everchanging Light 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 extreme light and heightened feelings that come with the solstices, it’s a natural opportunity to celebrate progress in our lives and Natural Life Plans, break from our routines and seek new perspective, and encourage greater 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 community newsletter was released today as well, which is published eight times yearly in harmony with the natural year, providing updates to our members on HumanaNatura’s programs, resources, and worldwide health campaigns. To receive future HumanaNatura newsletters, or to 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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Low-Carb, Pro-Keto Salad Meal

OurPlate Score: 10/10          Follow Us On Facebook

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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