October 2011 - Page 2 of 4 - The Paleo Network

I Quit Sugar

I recently bought Sarah Wilson's “I Quit Sugar” ebook, which is currently selling for $15.

I've been following Sarah’s blog and was very interested to read this book.

Whilst I don’t think Sarah would describe herself as “Paleo”, her ideas are very similar. I also really like how she has tried this approach herself, so is able to explain the positive differences quitting sugar made to her. The book explains, in simple terms why we shouldn't eat sugar, and then lays out exactly how to quit sugar – which is no easy task for sugar addicts! Keeping with the Paleo theme, Sarah encourages increased consumption of fats and talks at length about fruit and fruit juices. This is one area I get a lot of questions on, as many people don’t seem to appreciate the sugar content is not a good thing; Sarah does a great job of explaining this.

Whilst Sarah does eat dairy and some grains, I think this book would be a great starting point for a friend or family member who has expressed an interest in Paleo, but doesn't know how to start – or why they should. To go from Sarah’s no Sugar plan, to a full Paleo diet would not be much of a leap and this book would be a great tool for the journey.

Sarah has recently spoken with Nora Gedgaudas, and her blog seems to mention Paleo more and more since this conversation.

The Rise of the Anti-Sugar Movement

In recent years, quitting sugar has become more than a personal health goal — it's grown into a widespread wellness movement. While Paleo enthusiasts have long advocated for the elimination of refined sugars, books like I Quit Sugar have introduced the message to a much broader audience. And it’s no surprise. Sugar is omnipresent in modern diets, and its connection to chronic inflammation, obesity, and insulin resistance is now well established.

Where Paleo and anti-sugar approaches really align is in their focus on real, whole food. The more processed a food is, the more likely it is to be hiding added sugars — even under innocuous names like “rice syrup”, “agave nectar” or “evaporated cane juice.” For someone starting out on their health journey, simply learning to read labels and identify hidden sugars is a major step forward.

What Happens When You Quit Sugar?

The benefits of cutting out sugar can be quite remarkable — even in the short term. Many people report clearer skin, better mood regulation, more stable energy levels, and a reduction in food cravings. Over time, it can also contribute to weight loss, improved metabolic markers, and better hormone balance. For Paleo followers, quitting sugar is often a key part of addressing insulin resistance and inflammatory conditions.

But giving up sugar isn’t always easy. Many people experience withdrawal symptoms such as headaches, irritability, or fatigue during the first week or two. That’s because sugar lights up the same reward pathways in the brain as addictive substances. It takes time for those neural circuits to quiet down — and in the meantime, having a structured plan like Sarah’s or a Paleo template can be the support you need to stay the course.

Fructose: The Hidden Challenge

One of the most misunderstood aspects of sugar is the role of fructose. While table sugar is 50% fructose and 50% glucose, many natural sweeteners and fruit juices are heavily fructose-laden. Unlike glucose, which can be used by almost every cell in the body, fructose is metabolised almost entirely by the liver. Excessive fructose intake has been linked to non-alcoholic fatty liver disease, elevated triglycerides, and insulin resistance — all risk factors for metabolic syndrome.

Sarah’s emphasis on avoiding fruit juices and limiting fruit intake, especially in the early stages of quitting sugar, mirrors advice found in many Paleo circles. Once your sugar cravings subside and blood sugar stabilises, whole fruits can usually be reintroduced in moderation — but they shouldn’t be the centrepiece of your diet.

How Quitting Sugar Supports a Paleo Lifestyle

Cutting out sugar also aligns perfectly with the Paleo approach in terms of regulating appetite, improving digestion, and supporting mental clarity. Many people find that once they remove sugar from their diet, they become more attuned to their body’s true hunger signals. Meals become more about nourishment than indulgence, and it's easier to gravitate towards meals based on healthy fats, protein, and fibre-rich vegetables.

When sugar is out of the picture, you’re also less likely to suffer from the energy crashes and ‘hanger’ that come with blood sugar fluctuations. Instead, meals keep you full for longer, and snacking becomes far less necessary. This is particularly beneficial for those practising intermittent fasting or trying to balance hormones like cortisol and insulin.

Making the Leap From Quitting Sugar to Going Paleo

If someone has successfully quit sugar using Sarah Wilson’s method, they're already halfway to a Paleo lifestyle. The next natural steps might involve phasing out grains, legumes, and seed oils, and focusing more on high-quality meat, seafood, eggs, vegetables, and fermented foods. Dairy can be a grey area, as it is for Sarah, but many Paleo followers tolerate full-fat fermented options like yoghurt and kefir well.

Importantly, Paleo also places a strong emphasis on food sourcing — prioritising pastured meat, organic produce, and minimal processing. For those who come to Paleo from an anti-sugar stance, it’s often a refreshing deep dive into nutrient density and ancestral wisdom, rather than just a restrictive diet.

Tips for Supporting Someone Quitting Sugar

If someone in your life is trying to give up sugar — or even just cut back — there are a few helpful things you can do:

Don’t offer sweets “just this once.” Even a small indulgence can reignite cravings early on.
Stock your home with nourishing alternatives. Think boiled eggs, avocado, seed crackers, roasted nuts, or a Paleo-approved snack bar.
Cook meals together. Sharing the food-prep process makes it easier to control ingredients and find new sugar-free favourites.
Be patient with mood swings. If someone is going through withdrawal, it might take a week or two before they start to feel better — and they may be a bit grumpy in the meantime!

Resources to Help You Stay on Track

There are many free and paid resources available if you’re ready to quit sugar or encourage someone else on that path. Sarah Wilson’s work is a great place to start, especially for those not quite ready to go full Paleo. For a more science-based approach, authors like Gary Taubes (Why We Get Fat) and Dr Robert Lustig (Fat Chance) offer deep dives into the metabolic impact of sugar. And for visual learners, documentaries like That Sugar Film do a fantastic job of showing what really happens when you remove — or add — sugar to the modern diet.

The Bottom Line

Quitting sugar is one of the most powerful steps you can take for your long-term health. Whether you get there through a structured programme like I Quit Sugar, or by embracing a Paleo lifestyle directly, the benefits go far beyond weight loss. You’ll likely see improvements in sleep, energy, skin, digestion, mental clarity, and even emotional resilience.

For many people, giving up sugar is the gateway to a broader shift towards eating real food and living more intentionally. And as Sarah Wilson herself has discovered, once you take that step, it’s hard not to keep going — right into the world of Paleo.

Have you read her book – Did you Quit Sugar? I’d be very interested to hear what you think about it!

A Royal Vibram Fan?

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Apparently Prince Harry has just bought some Vibram Five Fingers in California!

It’s great to see the increase in popularity of the VFF’s. I can’t wait for the day they become more mainstream. I still get so many funny looks wearing my Vibrams around Sydney. Some people even comment about how they must be damaging my feet, which is especially amusing, as I have the exact same thought about their feet in the cushioned, padded, arched trainers they insist on wearing.

Do you think in a few years time EVERYONE will be wearing vibrams?

Why Prince Harry (and You) Might Want to Wear Vibrams

It’s not every day a royal makes a move that aligns with the barefoot running crowd, but Prince Harry’s rumoured purchase of Vibram FiveFingers in California got me thinking. What does it mean when one of the world’s most recognisable figures is spotted in minimalist footwear? Perhaps the barefoot revolution is more than just a fringe movement – maybe it’s inching its way into the mainstream, one princely step at a time.

So let’s talk about why these “funny-looking toe shoes” deserve your attention – and why more people, famous or not, are embracing them.

What Are Vibram FiveFingers?

If you're new to the concept, Vibram FiveFingers are minimalist shoes designed to mimic barefoot movement while offering protection from modern terrain (think broken glass, heat-soaked footpaths, and sharp gravel). Each toe has its own compartment, allowing your foot to move naturally – just as nature intended.

They’re used for running, walking, CrossFit, hiking, weight training, water sports – and, in the case of some Paleo followers, even with evening gowns or wedding attire (yes, really).

The Paleo Connection: Why Barefoot Makes Sense

A lot of people in the Paleo community adopt Vibrams as a logical extension of their ancestral lifestyle. If you believe in eating like your hunter-gatherer ancestors, it also makes sense to move like them – and that includes ditching cushioned trainers with artificial arch support.

Paleo is all about returning to a more natural way of living, and footwear is a huge part of that. Our feet weren’t designed to be stuffed into narrow, rigid shoes that immobilise the toes and promote poor posture. Vibrams, and other barefoot-style footwear, allow the foot to move, flex, and grip as it was meant to.

Benefits of Minimalist Footwear

Stronger Feet
Wearing Vibrams helps strengthen the small muscles in the feet and ankles. These muscles tend to weaken in traditional footwear, especially those with arch support or high heels.
Better Posture
Without an artificially raised heel, minimalist shoes encourage a more upright stance and natural gait. Many people report relief from back pain and joint discomfort after switching.
Improved Proprioception
Feeling the ground beneath your feet enhances proprioception – your body’s awareness of its position and movement. This is critical for balance, coordination, and injury prevention.
Relearning How to Run
Most runners land heel-first when wearing cushioned trainers. But barefoot running encourages a forefoot or midfoot strike, which reduces impact and may lower injury risk.
Freedom & Sensory Feedback
There’s something uniquely grounding about feeling the earth as you move. It’s almost meditative – especially when walking outdoors.

Why Don’t More People Wear Them?

Despite their growing popularity, Vibrams are still not universally accepted – largely because of how they look. Let’s be honest: they’re not exactly subtle.

But that’s changing. More athletes, adventurers, biohackers, and health-conscious individuals are embracing function over fashion. And as people begin to question mainstream narratives around diet and movement, the stigma around barefoot shoes is eroding.

Even major brands have jumped on the bandwagon, releasing their own versions of minimalist shoes – although few match the foot-feel of Vibrams.

Common Misconceptions About Vibrams

They’re bad for your feet.
Only if you jump into them too fast. Like anything, they require a transition. Your feet need time to adapt, especially if you’ve been in structured shoes your whole life.
They offer no support.
True – but that’s kind of the point. Your feet are designed to support themselves. Weak feet often result from relying on external support.
They’re just for running.
Nope. They’re great for hiking, strength training, walking, yoga, and even casual wear (if you’re brave enough!).

Transitioning to Vibrams: Do It Slowly

If you’re curious about trying them, start slow. Wear them around the house or during short walks. Increase duration gradually and pay attention to how your feet and calves feel – you’re likely using muscles that have been dormant for years.

For runners, start with just a few hundred metres at a time. Many people overdo it initially and end up with sore calves or strained tendons. It’s not the shoes — it’s just that the movement pattern is new.

Also, don’t toss your old shoes just yet. The transition can take weeks or even months.

Vibrams in Australia

While Vibram FiveFingers aren’t yet as common in Sydney or Melbourne as they are in parts of the US or Europe, the Australian barefoot community is steadily growing.

Shops like Wild Earth, KMD Brands, and Barefoot Inc. stock Vibrams locally, and there are growing Facebook groups for barefoot runners and primal health enthusiasts down under.

If you’re in one of the major cities, you may even spot someone – besides yourself – in toe shoes. And maybe, just maybe, you’ll spot someone royal.

What I Love About My Vibrams

Here’s what I've personally found from wearing Vibram FiveFingers around Sydney:

People will stop and ask you about them – great way to spread the barefoot gospel!
You become more mindful of your gait and posture.
They're incredibly light – perfect for travel and minimal packing.
Once you get used to them, regular shoes feel like moon boots.
They’re surprisingly durable – mine have lasted years with heavy wear.

Paleo, Minimalism & Conscious Living

Wearing Vibrams isn’t just about feet. It’s part of a broader philosophy that questions modern norms. Just as Paleo challenges our approach to food, minimalist footwear challenges our approach to movement.

These shifts – in what we eat, how we move, how we sleep, and even how we think – are about alignment. Alignment with biology, evolution, and what makes us feel alive.

Whether you’re just starting out with Paleo or years into the lifestyle, trying something like Vibrams can be a great reminder that health isn’t just in the kitchen – it’s in every step you take.

Will Vibrams Ever Become Mainstream?

Honestly, I don’t know. But ten years ago, the Paleo diet was considered extreme too – and look how far it came.

If more people experience the benefits firsthand – and if the stigma dies down – it’s entirely possible that toe shoes could be as normal as Birkenstocks or Crocs (which were also once controversial!).

And if Prince Harry wears them, who knows? Maybe one day we’ll see minimalist footwear at the Met Gala.

Over to You

Have you tried Vibrams or other barefoot shoes? Did you love them – or hate them? What’s been the biggest surprise in switching away from traditional footwear?

Leave a comment below and share your story – or let me know where you stand on the barefoot spectrum. Are you 100% minimalist or still somewhere in the transition?

Let’s keep walking the barefoot path – one toe at a time.

Coconut Aminos paleo diet alternative to soy sauce-min

What Are Coconut Aminos?

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When adopting a Paleo diet, soy sauce is most definitely not on the menu, but perhaps you’re looking for an occasional substitution?

Coconut Aminos, the perfect substitute for soy sauce? — Coconut Aminos, the perfect substitute for Soy Sauce?

Coconut Aminos might be just the substitute you’re looking for. Is less salty than Tamari, but can be used exactly as you would use Soy Sauce, for marinades, dressings sauces and stir-fries – almost anywhere in fact.

Coconut Aminos has got a great amino acid content, considerably higher than that of soy sauces. The aminos is made from the raw sap of the coconut tree, naturally aged and is blended with sun-dried sea salt. For occasional use in a recipe calling for soy sauce, this seems like a great alternative.

Unfortunately none of the Health food shops I regularly visit in Sydney stock Coconut Aminos. I’ll be checking out the Brisbane stores at the weekend, perhaps I’ll have more luck in Queensland. I've found a couple of online retailers who deliver Coconut Aminos to Australia and New Zealand: – Iherb sell Coconut Aminos for $6 USD, with approx $4 USD shipping to Australia. Use the code DUV741 for $5 off your first order, making the Aminos very reasonable indeed! The other supplier, Reflections Health, sells their Aminos at $25, with $13 shipping.

Make sure you’re buying “Coconut Aminos”; remember “Liquid Aminos” will be derived from soy beans.

Why Coconut Aminos Are a Staple in the Paleo Pantry

If you're following a Paleo lifestyle, one of the first ingredients you likely ditched was soy sauce—along with its high sodium levels, gluten content, and tendency to be genetically modified. Enter coconut aminos: a naturally fermented, soy-free seasoning made from the sap of coconut blossoms and blended with mineral-rich sea salt. For many Australians embracing Paleo, coconut aminos offer the rich umami flavour of soy sauce, without any of the compromise.

Paleo-Approved and Gluten-Free

Unlike tamari or traditional soy sauce, coconut aminos are 100% gluten-free and contain no wheat, soy, or artificial preservatives. That makes them ideal not just for those on a strict Paleo or primal diet, but also for anyone with gluten sensitivity or coeliac disease. The slightly sweet and savoury flavour also makes them a hit with kids and fussy eaters alike.

How to Use Coconut Aminos in Everyday Cooking

One of the best things about coconut aminos is how versatile they are. Whether you're whipping up a quick stir-fry, marinating chicken wings, drizzling over roasted veggies, or adding depth to your salad dressings, coconut aminos can do it all. Here are a few ideas to get you started:

Use as a 1:1 replacement in any recipe that calls for soy sauce
Mix with garlic, ginger, and sesame oil for a quick Paleo dipping sauce
Add to bone broth or ramen for an extra umami kick
Splash into your scrambled eggs or frittata for extra depth

Where to Buy Coconut Aminos in Australia

Although coconut aminos are becoming more popular, they can still be tricky to find in-store. Fortunately, many health food retailers now offer online shipping across Australia. Iherb remains one of the most affordable and reliable options, but you might also find coconut aminos through specialty grocers or Paleo-specific online stores.

A Smarter Choice for Clean Eating

With no soy, no gluten, and no additives, coconut aminos have earned their place in the kitchens of health-conscious Aussies. If you’re transitioning to a clean-eating lifestyle, avoiding inflammatory ingredients, or just want a healthier alternative to soy sauce, coconut aminos are a simple swap that delivers on flavour and function.

Have you made the switch? I’d love to hear your go-to recipes using coconut aminos—share them in the comments below!

Coconut Aminos – a Paleo diet alternative to soy sauce — Coconut Aminos – a Paleo-friendly alternative to soy sauce

Redundant Supermarket Aisles

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One of the best things about following a Paleo lifestyle, is the serious reduction of the time-sap that is the supermarket. There is absolutely no need to go up and down every aisle – unless of course you like to look at the ingredients of Frankenfoods “just for fun” like I do.

My Supermarket Route

I generally get all of my meat from my local organic butcher. This means one less thing to get from Coles or Woolworths, and a far superior product. I get some veg from markets, but I've still not found a great reliable, local source – so at the moment I am still buying a lot of my veg from the supermarket.

My first stop is therefore the fruit and veg section, usually in the front corner of the store. Here I generally try to buy local Australian produce and avoid the imports. This is not only cheaper, but I believe a much more sustainable, healthy option. I regularly buy sweet potatoes and pumpkins as good carbohydrate sources. I buy lots of onions, garlic and tomatoes as they tend to form the basis of many meals. I’ll often buy vegetables such as zucchini and cauliflower to create zucchini pasta and cauliflower rice. I often pick up avocado as this is such a good, quick and easy fat source which goes with many meals. Depending on which meals I have planned for the week ahead, I’ll get carrots, parsnips, Asian greens, spinach, capsicum (bell peppers), mushrooms, leeks and broccoli. I vary my purchase significantly depending on what is in season and what looks good on that particular day. Depending on the type of vegetables I'm buying, I’ll decide whether or not to go organic. Unfortunately price is a big consideration in this for me. I use the dirty dozen rule when deciding what I should buy organic – and what I'm more likely to get away with non organic for.

I'm buying less and less fruit as I'm trying to minimise my sugar intake. I also believe I can get the same beneficial nutrients the fruit provides in vegetables and meat – without the sugar hit. However, I always buy limes and lemons as I often have a slice in hot water as a refreshing hot drink. I occasionally purchase kiwi fruits and will buy berries more and more as the season gets further underway. I can’t remember the last time I had an apple – balancing off the sugar and nutritional content, there are so many things I’d choose to eat first.

redundant-supermarket-aisle-redundant-min

One of many non-Paleo supermarket aisle I don't need to enter

Next door is usually the egg section. I buy a lot of eggs. This is an area I won't compromise on. The minimum I'd consider buying would be free range, but I generally get organic. I don't see them often, but where I do I'll also buy Omega-3 enriched eggs.

Close to the Fruit and Veg section is usually the “healthy” range (i.e. “Macro” in Woolies or “Health Solutions” in Coles. From here I’ll buy nuts, nut butters and ground almond and coconut flour. I don’t buy these items regularly, but to go into a specific meal I have planned, such as noatmeal, or into a curry .

Back on the outside perimeter of the store I’ll occasionally then get some meat (if I haven’t managed to get this from my butcher). On the rare occasions I get meat from the supermarket I'm always very careful to get organic – I consider meat to be the key area where quality really is everything.

I dip into the centre of the store to visit the Asian section, as it is here I can stock up on coconut milk which is a great source of fat. As I'm currently avoiding dairy, this is another section I get to skip. Finally, occasionally I’ll visit the frozen section, where I’ll pick up frozen Australian berries. This is typically an option I only use when fresh berries are not in season.

The only staple I can’t find in supermarkets is coconut oil, which I make a special trip to my local health food store for.

supermarket-chocolate-aisle-redundant-min

The confectionery aisle – also not required

It’s incredible to think how many aisles in the supermarket become completely redundant, when leading a healthy primal lifestyle.

Have you noticed a big reduction in your grocery miles since you reconsidered your diet? How much of your diet do you get from supermarkets?

Aisle by Aisle: Rethinking the Modern Supermarket on a Paleo Diet

One of the most surprising benefits of following a Paleo lifestyle is just how much simpler (and faster!) grocery shopping becomes. Where once you might have zigzagged every aisle, comparing cereal brands or pondering packet sauces, now your route is cleaner, more efficient — and far more intentional.

The outer aisles really do hold all the value. This is where you’ll find fresh produce, meat, eggs, and chilled items. Most real food lives on the perimeter of the store. Once you’ve figured out where to find staples like organic vegetables, free-range eggs, and additive-free coconut milk, you can almost shop with your eyes closed.

By contrast, the centre aisles are a labyrinth of packaging — crammed with cereals, snack bars, fizzy drinks, canned soups, crackers, and freezer meals. It’s these aisles that become irrelevant when you're eating whole, unprocessed food. You don’t need gluten-free pasta if you’ve stopped eating pasta altogether. You don’t need sugar-free muesli bars if you fuel yourself with nuts, eggs, and avocado.

5 Supermarket Aisles You’ll Rarely Visit on a Paleo Diet

Breakfast Cereals & Muesli Bars – High in grains, seed oils, and sugar. Not even remotely Paleo.
Bakery – White bread, “wholegrain” rolls, wraps… all built on flour and additives.
Soft Drinks & Juice – A sugar rush in a bottle, even when it’s labelled “no added sugar”.
Sauces & Marinades – Often packed with seed oils, thickeners, sugar, soy, and preservatives.
Snack Food & Confectionery – Whether it’s crisps or chocolate bars, you already know it’s a no-go.

What to Focus On Instead

Fresh Vegetables & Fruit (preferably local, seasonal, and organic)
Organic, pasture-raised meat and wild-caught seafood
Free-range eggs and healthy fats like avocado and coconut products
Nuts, seeds, herbs, and spices
Naturally fermented items (like sauerkraut or kimchi), if tolerated

If you’re lucky enough to have a butcher, farmer’s market, or local co-op nearby, even better. But even major supermarkets in Australia have become more accommodating to whole food shoppers in recent years — you just have to know where to look, and what to skip.

How Has Paleo Changed Your Shopping Habits?

Do you breeze through the supermarket in record time now? Have you found any hidden gems in the centre aisles — or perhaps a brand that’s surprisingly clean? And what staples do you still source from specialty shops or markets?

I’d love to know how your shopping habits have changed — and whether the “Supermarket Shortcut” has made your life a little easier (and your trolley a little lighter).

Share your routine and any helpful tips in the comments below — let’s help each other make real food the easy choice!

Paleo Barbeque

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Yesterday was the Sydney Paleo meetup group’s Paleo Barbeque. We met at beautiful Tamarama beach, where there are a couple of public barbecues, which were in hot demand yesterday! The weather couldn't have been more perfect for the barbecue, with sunshine and beautiful blue skies!

I spent yesterday morning making a few dishes from the new “Make it Paleo” cookbook, to take along to the barbecue with me.

I made the guacamole to go with some raw vegetables I cut up.

I made the barbecue sauce, which went beautifully with the organic grass fed streak I took along. This had a bit of a kick to it with the mustard and paprika and proved very popular. I’ll definitely be making this one again over the summer.

I was really excited to try the Fennel & Orange salad. The combination of the anise flavour of the fennel and the peppery flavour of the radishes made for an unusual, but very enjoyable salad.

I grated up some carrot, which I mixed with shredded coconut (I love the combination)

Finally, I roasted some seasonal vegetables which were colourful and delicious!

It was great to see such a good turn out to the barbecue – Paleo in Sydney seems to be well and truly gaining momentum. Despite a few people attending for the first time, we were an easy group to spot; as the only party at the beach without bread, crisps and junk food!

Why Paleo Picnics Work So Well

There’s something uniquely enjoyable about bringing a Paleo spread to a picnic or barbecue. Without the need for heavily processed condiments, sugary drinks, or plastic-packaged snacks, the entire event feels more intentional and connected to nature. Sharing fresh, colourful food that everyone has contributed to creates a communal experience that feels very aligned with the core values of the Paleo lifestyle — community, simplicity and nourishment.

Whether you’re planning your next outdoor feast or hosting a smaller backyard lunch, the Paleo approach makes menu planning surprisingly easy. Seasonal vegetables, grass-fed meats, and simple homemade sauces all lend themselves beautifully to this setting.

Creative Paleo-Friendly Barbecue Ideas

If you’re looking for inspiration for your next Paleo-friendly picnic or barbecue, consider adding one or two of these ideas to the mix:

Sweet potato skewers: Roast cubes of sweet potato with herbs and stack them onto skewers with capsicum and red onion for a colourful and hearty addition.
Avocado and cucumber salad: Toss avocado chunks with thinly sliced cucumber, lemon juice, and a touch of dill. Refreshing and full of healthy fats.
Lamb koftas: Made with minced lamb, herbs, garlic and cumin, these are easy to prepare ahead of time and cook quickly on the barbecue.
Paleo dips platter: Include olive tapenade, beetroot dip, and cauliflower hummus served with raw veggie sticks for a snack everyone can enjoy.

Staying Cool and Hydrated Without Sugary Drinks

Soft drinks and bottled juices are often the default for hot summer gatherings, but Paleo-friendly drinks can be just as satisfying — and far better for you. At our Tamarama event, several people brought homemade options including:

Coconut water served in glass bottles with slices of lime
Chilled herbal teas like hibiscus and rooibos, lightly sweetened with raw honey
Infused water with berries, mint and cucumber

These drinks not only kept everyone hydrated in the sun, but also added vibrant colour to the picnic table. Investing in a few good-quality glass drink dispensers or reusable insulated bottles can make a huge difference to your Paleo barbecue setup.

Managing Cross-Contamination and Non-Paleo Foods

One topic that came up during the meet-up was how to handle food safety when other groups at the park might be cooking breaded sausages or marinated meats full of additives. A few attendees shared useful tips:

Bring a spare grill plate or foil tray to create a clean surface on public barbecues.
Use bamboo skewers to keep Paleo food separate and identifiable.
Label your dishes clearly if it’s a shared event — this helps avoid confusion and lets others explore your food with interest.

It’s encouraging to see how many people at these gatherings are curious about the Paleo approach, and some even commented that our food looked “fresher” and more appealing than the typical Aussie beach barbecue fare.

What to Pack for a Paleo Beach Barbecue

To make your next event seamless, here’s a quick checklist of Paleo-friendly essentials to bring along:

Reusable plates, cups and cutlery
A cooler bag with ice bricks for fresh produce and meats
Plenty of napkins or tea towels
A rubbish bag for cleanup
A sharp knife and chopping board (you’d be surprised how often these are forgotten!)
Sun protection: hats, sunglasses, and reef-safe sunscreen

Optional extras include a Bluetooth speaker for music, a small folding table, or even a picnic rug with a waterproof base. Being well-prepared helps you enjoy the day without stress and focus on what matters — the food and the people.

The Social Side of Paleo

One of the best things about these gatherings is the community feel. Everyone comes with different motivations — some are long-time Paleo veterans, while others are simply exploring a more whole-food approach to eating. The shared values around wellness, movement and mindful living seem to create a bond that transcends age, background and experience.

A few of us even swapped recipes and discussed upcoming events, like bushwalks, cooking workshops and urban foraging sessions. If you're looking to connect with like-minded people in Sydney (or wherever you're based), joining a local Paleo meetup group is a great way to stay motivated and make genuine friendships.

Looking Ahead to the Next Meetup

With summer just getting started, there’s plenty more to look forward to. Plans are already in motion for a picnic at Centennial Park next month, with a possible barefoot frisbee session on the cards. If you haven’t joined us before, now’s the perfect time.

The great thing about these events is their relaxed, bring-a-plate style. No pressure to impress — just good, real food and a supportive community. You’ll likely walk away with new recipes, a few new friends, and a full belly.

Final Thoughts

It’s easy to stick to Paleo when the meals are shared, social and seasonal. The Tamarama beach barbecue was a perfect reminder that this lifestyle isn’t about restriction — it’s about choosing vibrant food that supports our wellbeing and bringing people together over something we all enjoy.

If you haven’t hosted or joined a Paleo barbecue yet, why not take the initiative and organise one in your local area? With a little planning and a lot of delicious food, it might just become your new favourite summer tradition.

I hope we’ll be able to have a few more outdoor Paleo meet-ups this summer – it seems so much more Primal!

The Dirty Dozen

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I’d love to grow all of my own organic fruit and vegetables. Failing that, I’d love to buy everything organic from a really good local source. Sadly, in the real word, financial constraints mean I can’t afford to buy all of my produce organic. I prioritise my spending towards very good quality, grass fed, organic meat, as I feel that this is extremely important. When it comes to buying fruit and veg, this means I just cannot buy everything organic. I therefore have to choose a few items to buy the more expensive organic versions of, with the remainder being the cheaper non-organic versions.

Why Organic?

Organic farming is a more natural approach, free of Genetically Modified Organisms (GMO’s) and synthetic chemicals (such as herbicides, growth promoters, hormones and pesticides). Crops are rotated and naturally good soil promoted – this produces far more nutritious produce with higher levels of vitamins, minerals, enzymes and antioxidants. The chemicals used in non-organic farming may also remain on the fruit and vegetables we eat – some of these chemicals have been linked to cancers and nervous and endocrine problems. These chemicals and farming methods are not Paleo or optimum for our help. The purpose of the chemicals is to make farming more profitable.

How to Choose?

Initially, I’ll shop around to see where I can find good quality produce at good prices. Often certain suppliers will have good offers, or end of day reductions.

I often use the “dirty dozen” rules to decide what I should buy the organic version of – and what I am more likely to be able to get away with eating the non-organic version for.

The dirty dozen is based on testing in the US on a wide range of fruit and vegetables. The items were tested for residual amounts of pesticides and compares, to provide a “dirty dozen” list of items that frequently contain high levels of chemicals. The list also includes items which consistently tested with very low levels of residual chemicals. Whilst this list was compiled in America, I think it is still of value in Australia and New Zealand, as pesticide absorption seems to be based on the structure of the plant and how porous and thick the skin is.

The Dirty Dozen

The dirty dozen produce seems to vary slightly depending on where you look, but these are commonly featured: –

Apples
Pears
Peaches
Nectarines
Grapes
Strawberries/ Blueberries
Cherries
Capsicum
Celery
Spinach
Lettuce
Potatoes

Fortunately, not eating starchy tubers, I don’t eat potatoes. I also don’t eat much fruit, as I'm trying to minimise my sugar consumption. This makes my “must by organic” list quite reasonable.

How much of your intake is organic? How do you prioritise what to buy organic?

Make It Paleo

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I was very excited to receive a copy of “Make it Paleo” yesterday. I met Bill & Hayley at the AHS and they really were just as lovely as they seem from their blog. I've used quite a few of their recipes, so have been immensely looking forward to receiving the book. I took the book down to the park this morning to have a read through, whilst topping up my Vitamin D levels in the sunshine.

I hadn't realised how big the book was going to be! It's the size of my old Chemistry textbook – but much more enjoyable to read. As with the Primal Palate site, the book is full of beautiful photos and well over two hundred recipes. You could cook something different everyday for months on end! There's a great introduction about Bill & Hayley and lots of information about Paleo; which ingredients are good to use, different cuts of meat, useful kitchen equipment and cooking tips. I think these sections will make the book a great Christmas present for friends who have expressed an interest in Paleo, but may be a bit hesitant about diving in.

Initially, I was a bit confused at first as to why the book had so many recipes for entrées – then I remembered; that is the American word for main course!

Tomorrow is the first beach Barbecue of the Sydney Paleo meet-up group, so I've decided to make up a few things from the book to take along with me. What better testers than more Paleo people? There are lots of dips and sauces that look really good in the book, so I'm going to make up a few to dip vegetables in, and to go with the meat. I'm also going to try the Fennel & Orange salad, which I hope will be as good as it looks, I'm very curious to try that one. I'll probably make up a few other side dishes, and possibly something from the treats/ cheat section too! I bought some beautiful organic grass fed steak to put on the barbecue, so it should be a good feast.

Most of the ingredients in the book are very abundant here in Australia. I did have to visit four shops to find the Fennel, despite it usually being easy to find. I also had lots of trouble locating Chipotle, which I eventually found out is in fact American for coriander leaves (at least, I hope it is, as that is what I'll be using!) There are a couple of other ingredients I've noticed in the recipes, that might be more challenging to find in Australia, such as Jicama (which appears to be a root vegetable) and spaghetti squash; but I'm sure these can be substituted – or perhaps if you've seen them over here, you can let me know where, in the comments below?

I usually try to make something different for dinner every evening, so it's great to have a new collection of recipes to try. I'm especially looking forward to trying the Chicken & Vegetable “lo mein”, as I rarely eat Chinese food anymore (I find it usually has very un-Paleo ingredients). I very rarely cook seafood at home too, so I will take the opportunity to cook a few dishes from the seafood section. Whilst it's not strict Paleo, it's great to have a chapter on cheats and treats! The natural, grain free ingredients are a million miles away from their conventional purchased and home-made equivalents – a far better alternative for birthdays and the odd special occasion.

The recipes look straight forward and well explained. I've chosen my dishes, gathered the ingredients – but not yet tested any of the recipes. So, I need to get cooking for the Paleo barbecue tomorrow… I'll post a write up and photos of the end results! Fingers crossed for sunshine!

Make it Paleo is released next week – If you only have room for one Paleo cookbook, I don't think you'd go wrong with this one. Amazon UK currently has free shipping to Australia with orders over £25 – a great deal for a book this big.

Why ‘Make It Paleo' Is a Must-Have Cookbook for Australians

If you're following the Paleo diet in Australia, Make It Paleo stands out as one of the most comprehensive and inspiring cookbooks available. With a beautiful layout, full-page photography, and over 200 recipes, it caters to everyone – from complete beginners to seasoned Paleo foodies looking to refresh their weekly meal rotations. What makes this cookbook so relevant for Australians is how easily most ingredients can be sourced locally, despite its American origin.

Everyday Cooking with Make It Paleo

One of the strengths of this cookbook is its approachability. You won’t find complicated techniques or fancy equipment needed to prepare the meals. The recipes are simple, unpretentious, and deeply rooted in whole, unprocessed foods. Whether you're meal prepping for the week, cooking dinner for the family, or planning a backyard barbecue with friends, there’s something in this book for every occasion.

Australian Ingredient Swaps and Shopping Tips

While most ingredients translate easily into the Australian pantry, a few American-specific items may need substitutions. For example, if you can’t find spaghetti squash, try spiralised zucchini or roasted pumpkin as a low-carb substitute. Chipotle chillies might be tricky, but smoked paprika combined with chilli flakes makes a good stand-in. Jicama, while rare here, can be swapped for crisp apple or even cucumber in salads for that same crunch.

Top Recipes to Try First

Fennel & Orange Salad – A refreshing summer dish perfect for Aussie barbecues.
Chicken & Vegetable “Lo Mein” – A brilliant way to enjoy a Chinese-style dish minus the MSG and soy sauce.
Beef Stroganoff – Comfort food at its finest, using clean Paleo ingredients for a creamy, satisfying dish.
Paleo Brownies – Found in the treats section, these are perfect for birthdays or special occasions when you want a grain-free indulgence.

Meal Prepping with the Paleo Diet

Make It Paleo also lends itself well to batch cooking and weekly meal prep. With easy-to-follow instructions and familiar ingredients, you can easily prepare several meals in one cooking session. Australians with busy schedules will appreciate how adaptable many of the recipes are – portions can be doubled, ingredients swapped, and leftovers stored for quick lunches or dinners.

Outdoor Eating and Entertaining, Paleo-Style

Given our outdoor lifestyle and love for beachside cookouts, the grilling section of the book is especially appealing. Recipes like citrus-marinated chicken skewers and grilled portobello caps with garlic ghee are ideal for warm weekends or holiday entertaining. With Paleo dips, marinades, and side salads included, it’s easy to pull together a full spread that even non-Paleo guests will enjoy.

Paleo Cooking for Families

If you're trying to transition your whole household to a healthier lifestyle, this book is a valuable ally. The recipes are familiar enough for fussy eaters, yet nutritious and nourishing for adults. There are plenty of one-pot meals, slow-cooker ideas, and crowd-pleasers to help ease family members into a grain-free, dairy-free way of eating – without making separate meals for each person.

Supporting Your Local Producers

The Paleo philosophy encourages sourcing fresh, local produce – and this aligns perfectly with Australia’s thriving farmers markets and grass-fed meat suppliers. Whether you're shopping at Harris Farm, a local butcher, or your neighbourhood organic co-op, many of the ingredients listed in Make It Paleo are readily available and often better quality than what's accessible in the US. Use this book to support your local economy while fuelling your health journey.

Gift Ideas for Paleo Beginners

If you have friends or family curious about Paleo but unsure where to start, Make It Paleo makes a thoughtful gift. The introductory sections explain the basics clearly and offer helpful kitchen setup advice. It’s the kind of book that doesn’t intimidate the reader – on the contrary, it invites you into the Paleo lifestyle gently, one recipe at a time.

Final Word

From my first flick through Make It Paleo in the sunshine to cooking its recipes for the Sydney Paleo barbecue, this book continues to be a go-to staple in my kitchen. It delivers on flavour, simplicity, and practicality, and remains one of the most accessible Paleo cookbooks for Australians. If you’re looking to expand your Paleo repertoire with dishes that truly work down under, this is the book to own.

Unhealthy Health Food?

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I'm so disappointed with Iku. When finding out how I eat, a few friends have suggested Iku, which is a whole food, “healthy” outlet, with a few locations around Sydney.

I'm not disappointed with options like McDonalds, as I doubt anyone goes there to fulfil their aim of having a healthy, wholesome nutritious lunch. Iku however shares so many of my nutrition beliefs, yet tackles them with pretty much the polar opposite nutritional approach.

Iku strive on providing organic food, and local where possible. I completely agree with this approach and can’t think of any other food outlet that goes this far. This ensures produce that should be free from pesticides, fresher and being local, far more sustainable. Tick!

They also try to keep foods as close to their natural state as possible, with minimal processing. This is very in line with the Paleo approach.

Their foods are also all dairy free, additive free, preservative free and free from genetic modification – more Paleo approval for getting this right. So far, so good.

But, then it all starts to go wrong. They strongly believe in the nutritional prowess of grains and legumes, believing that they help to fight disease. This is completely at odds with Paleo thinking, where legumes and grains have been shown to increase inflammation and reduce gut health. Their ingredients “slow blood sugar responses”. Whilst Paleo, without grains, will take blood sugar responses out of the equation – surely this is far healthier. Their menu is also designed to “keep cholesterol levels in check”, which is a clear reference to the outdate lipid hypothesis, to which Paleo does not subscribe.

It then gets even less Paleo. All of their food is free of any animal product. I can’t find any explanation on their site as to why they (presumably) perceive this to be the healthiest way to live.

Their tagline is “Feel great, have huge amounts of energy and a strong immune system”. I'm not sure how I could possibly feel good consuming grains and legumes – and no meat. I know it certainly wouldn't give me much energy. I currently have so much energy on my (fairly strict) Paleo diet. As for having a strong immune system, this also puzzles me with all of those lectins, phytates & proteins like gluten in the grains and legumes.

I’d love to see a national chain of food outlets that would combine the local, whole, organic philosophy, with great quality meat – and not a grain or legume in sight! Perhaps I’ll have to open my own!

Do you have well meaning “healthy” food outlets where you live? That actually aren't what you would consider healthy?

What’s So Bad About Soft Drinks?

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I think most people realise fizzy Soft Drinks like Coke, Pepsi and Sprite are bad. But I see so many people going for the diet versions of these drinks. The word “diet” on the can, seems to make people think it’s not an unhealthy choice. If something has zero calories – well that’s healthy isn’t it?

When I first found got interested in nutrition (on my way to Paleo), I did a lot of research. As soon as I found out more about soft drinks, I stopped my occasional consumption immediately. I certainly understand the appeal. They taste sweet, they are cold on hot days, they are available everywhere; in fact most employers I’ve worked for have supplied them for free. I think a lot of people who perhaps aren’t so keen on water may even feel that they are getting hydrated. The caffeine and sugar content may also help consumers to feel more energised – at least initially.

The “non diet” versions contain significant amounts of some form of sugar; be it cane sugar, or even the nasty high fructose corn syrup (HFCS). Drinking this much sugar will cause your blood sugar to rapidly rise. The pancreas will respond by releasing insulin, to decrease blood sugar levels. When levels drop, hunger will result – often resulting in a craving for more sugary food or drink. But even more worrying are the “diet” versions of these drinks. Instead of sugar they use artificial sweeteners such as aspartame to make the drink taste sweet. Taking a Paleo viewpoint, aspartame is a relatively new chemical, though we know it is an excitotoxin, capable of passing the blood-brain barrier, possibly causing cellular damage, scary stuff.

There is also evidence suggesting artificial sweeteners may cause a psychological insulin response. So when you drink a diet soda, the brain recognises the sweet taste and prepares the body to launch an insulin response, to the expected increased blood sugar levels. This leaves an excess amount of un-utilised insulin in the blood stream, which may contribute to insulin resistance. This could result in decreases to the blood sugar level, increasing hunger, not to mention the effects of the insulin on the bodies fat storage mechanisms. Aspartame has also been linked with all sorts of issues, such as memory problems, birth defects, brain tumours and convulsions. Some fizzy drinks use other sweeteners, but I think the best advice is to completely avoid them; it’s just not worth it.

Another component of these fizzy drinks are Phosphates. Phosphoric acid is believed to interfere with Calcium absorption and may cause a loss of calcium from the body. The acidity of soft drinks also results in calcium leaching to buffer the PH levels. Osteoporosis anybody?

Caffeine is another big issue with soft drinks, but I think that it is worthy of its own future post.

Can’t break the diet coke habit?

Try sparkling water 1:1 with apple cider vinegar then keep reducing the ratio. I often drink sparkling water with a slice of lemon or lime. But ultimately, drink water (and perhaps the occasional cup of tea)!

What do you think about soft drinks? Do you still drink them?

Paleo Breakfast Ideas

19 Comments

Breakfast seems to be the meal people struggle with when moving over to a Paleo diet.

The word breakfast may be synonymous with cereal, toast, pancakes and many other refined carbs – but it really doesn't have to be. Breakfast is simply the first meal of the day the “break” the “fast” you've carried out since your last meal the previous day.

I'm thrilled to announce I've just finished my first recipe book; the Paleo Breakfast Recipe book, with over 100 pages of beautifully photographed step-by-step recipes – check it out and let me know what you think! I hope you love it as much as I do.

A Paleo Breakfast?

I think the first step is to remove the association of breakfast with a specific type of meal. Breakfast does not equal cereal, swimming in skim milk. Think of breakfast on its nutritional merits; that is, base your first meal of the day around a good protein source and marry this with a good fat source and some vegetables. You may initially find the idea of having meat for breakfast odd, but it’s worth persevering with this, as good quality meat can be a great way to start the day.

If you don’t have much time in the mornings you need to be organised and prepare as much as you can the night before. I find it helps to plan all of my meals for the whole week in advance, at the weekend. I then buy the ingredients, so I have no excuses and everything I need on hand.A lot of people skip breakfast, which might be the right thing to do. If however your reason for skipping breakfast is that you can’t get out of bed in time to make breakfast – this indicates to me that you need breakfast!

Eggs For Breakfast?

Eggs are an obvious breakfast choice. They are quick, nutritious and very versatile. I often have bacon & eggs, scrambled eggs with avocado or an omelette, with whichever vegetables I have in the fridge. I always cook in coconut oil. Another favourite is making up a batch of egg muffins at the weekend. I make these up as I would an omelette, but pour them into muffin cases and cook in the oven. These last for a few days in the fridge and are perfect for busy days when there isn't enough time to make something from scratch.

I’ll also often cook extra chicken at the weekend which is great to base a breakfast around and doesn't need to be reheated, I think it’s great cold. Chicken and avocado is a great combination.

Leftovers are another great breakfast, once you've got used to the idea of having “non traditional” breakfasts. You can’t get much quicker and easier than that!

Occasionally at weekends I’ll make Paleo pancakes (using coconut or almond meal). This is great served with a berry sauce, made with fresh berries, blended in coconut milk. Noatmeal is another infrequent Paleo indulgence which is a great way to start the day.

Whilst strictly, I guess it is Paleo, I never have just fruit for breakfast. I always base my meal around protein and include fat. To have fruit (carbohydrate) as a meal on its own would be depriving myself of essential fats and proteins, would raise my blood sugar level and I’d very quickly be hungry.

What are your favourite Paleo breakfasts? I’d love to hear, in the comments below.

More Inspiring Paleo Breakfast Ideas to Keep You Full, Energised, and On Track

One of the biggest benefits of switching to a Paleo lifestyle is how it transforms your relationship with food — especially in the morning. Instead of relying on carb-heavy, sugar-laden breakfasts that leave you tired and hungry by 10am, a well-balanced Paleo breakfast sets the tone for a productive, energised day.

If you’re in need of fresh inspiration, here are some more creative Paleo breakfast ideas to add variety, nutrition and flavour to your mornings:

1. Sweet Potato & Sausage Hash

Grate or dice sweet potato and fry it up with chopped onion, garlic, and your favourite preservative-free sausages (or ground pork seasoned with herbs). Add a handful of spinach or kale at the end and top with a poached egg for extra protein and creaminess.

2. Zucchini & Carrot Fritters

Grated zucchini and carrot make a fantastic savoury base. Add almond meal, eggs, and herbs like dill or parsley, then fry in coconut oil until golden. These fritters store well and can be reheated or eaten cold — ideal for busy mornings.

3. Smoked Salmon & Avocado Boats

Half an avocado and fill the hollow with smoked salmon, a sprinkle of capers, lemon juice, and fresh herbs. It’s elegant, nourishing, and completely no-cook.

4. Mini Paleo Breakfast Bowls

Combine roasted pumpkin cubes, wilted spinach, a handful of sautéed mushrooms, and shredded leftover roast lamb or beef. Top with a dollop of homemade Paleo mayo or tahini dressing and a squeeze of lemon.

5. Beef & Veggie Breakfast Meatballs

Make a batch of meatballs with beef mince, grated zucchini, herbs, and egg, then bake and store them in the fridge. Two or three of these make a satisfying protein-rich breakfast, especially when paired with a few cherry tomatoes and a boiled egg.

6. Egg-Free Paleo Breakfasts

If you’re avoiding eggs or just want a break, try a warm breakfast bowl with sautéed greens, leftover roast chicken or pulled pork, avocado, and sauerkraut or fermented veggies for a tangy gut-health boost.

Or go sweet with a chia pudding made from coconut milk, vanilla, cinnamon, and a few berries — prepared the night before so it’s ready to grab and go.

7. Paleo Smoothies (the right way)

Paleo-friendly smoothies can work well for breakfast — as long as they’re balanced. Start with a base of coconut milk or almond milk, add protein (like collagen peptides or leftover cooked egg), a healthy fat (avocado or nut butter), and a low-sugar fruit (berries or green apple). Throw in spinach or kale for an extra nutritional punch.

8. Paleo Breakfast Stir-Fry

Who says stir-fry is just for dinner? Toss together sliced beef, veggies like bok choy, capsicum and mushroom, and stir-fry in coconut aminos and ginger. Serve hot with a side of avocado.

Planning Ahead for Breakfast Success

Success with Paleo breakfasts is all about preparation. Spend a little time on Sunday cooking up breakfast-friendly foods like:

Batches of roast veg (sweet potato, pumpkin, carrots)
Pre-chopped greens and herbs
Boiled eggs
Grilled chicken thighs
Homemade Paleo sauces (mayo, tahini, guacamole)
Pre-mixed spice blends for eggs or meat

Having these components ready in the fridge makes it easy to mix and match your way to a satisfying breakfast in under 10 minutes — even on a weekday.

Final Thoughts: Break the Breakfast Mould

Paleo breakfast doesn’t need to be boring or repetitive — and it certainly doesn’t have to resemble the standard Western idea of “breakfast food.” Whether you’re tucking into leftover lamb, pan-fried greens, egg muffins, or sweet potato hash, a good Paleo breakfast should keep you full, energised, and satisfied for hours.

Have you tried any of these ideas? What’s your go-to Paleo breakfast when you’re in a hurry — or when you have time to enjoy a lazy weekend morning? Share your favourite ideas in the comments below, and let’s keep building the ultimate Paleo breakfast list together.

Archive for month: October, 2011