2012 - Page 5 of 13 - The Paleo Network

Paleo Diet Primal Restaurant Options Choices Best Worst-min

The Best (and Worst) Paleo Restaurants

It’s nice to eat out at a restaurant occasionally. Sticking to your Paleo Diet shouldn't be a reason to avoid eating out!

If you’re going out with a group of friends, try to have some influence over the restaurant you go to. Some restaurants offer so many more Paleo friendly options than others.

The Menu

It’s also a good idea to check out the menu in advance – most restaurants will have this on their website. If you’re unsure, call ahead to check on specific ingredients. It’s definitely worth making the restaurant aware that you need something gluten, dairy and legume free before you arrive. Most places seem to be extremely accommodating with this, often to the extent of suggesting dishes that aren't even on the menu!

Mix & Match Paleo Options

When looking through the menu be prepared to mix and match. There’s almost always no problem with asking for the meat from one dish to go with the vegetable side from another dish. Dishes often come with a side of fries, some other type of potato, rice or pasta – ask to swap this for more vegetables or a salad.

Un-Paleo Sauces

Sauces, gravy and dressings are often places where gluten, soy and all sorts of undesirables are hiding. It’s best to ask for no sauce, or ask for it on the side, rather than take the risk that your beef will arrive swimming in gluten!

Ask, Ask and Ask Again!

Don’t be afraid to ask exactly what is in your dish – it’s your health – it’s important. It’s also worth asking if the meat is grass-fed. Perhaps it isn't, but hopefully the more people who ask, the sooner restaurants will start stocking it.

Which Types of Restaurant Are The Best For a Paleo Diet?

Some restaurants types are a lot more Paleo than others – but of course, you may find lots of local exceptions to this. Look at the menu and ask about the ingredients!

Korean BBQ/ Mongolian BBQ/ Brazilian BBQ

It doesn't get much more Paleo than cooking a pile of meat at your table barbecue. Sides are usually salads and vegetables and it’s often a great chance to try cuts of meat you don’t usually have.

Steakhouses

Steak and vegetables – even better if they offer grass-fed meat.

Indian

Whilst there are a lot of dishes to avoid, there are also dishes cooked in coconut milk, or dry cooked (like tandoori) in herbs which represent great Paleo choices. Check they cook with ghee or coconut oil rather than vegetable oil

Burgers

Lots of “real food” burger restaurants seem to be appearing – good news as these can be a good Paleo option if you order without the bun!

Thai

Thai can be a great Paleo dining solution when coconut oil and milk are used.

Mexican

Most options like tacos or fajitas work well within a Paleo Diet – just order without the tortilla

Japanese

A wide variety of fish makes dishes like sashimi a great choice

Seafood Restaurants

If there are any wild or line caught options, these are likely to be a good bet

And the Worst Restaurant Type For Paleo Options?

Sadly, some restaurants are a lot harder to navigate for Paleo choices. If you’re going somewhere that you know will be challenging, consider eating before you leave, so you won’t be tempted.

Chinese

With a few notable exceptions, Chinese restaurants are often associated with their use of MSG and soy. Finding a Paleo option can be very difficult.

Making Paleo Work—Even When You’re Eating Out

While sticking to your Paleo diet is easiest at home, eating out doesn’t have to mean compromising your health goals. By doing a little research beforehand, asking the right questions, and making a few strategic swaps, you can enjoy a delicious meal almost anywhere — without grains, dairy, legumes, or seed oils sneaking onto your plate.

The best Paleo-friendly restaurants tend to be those that celebrate real, whole foods — think grilled meats, seafood, fresh veggies, and simple, honest flavours. Brazilian BBQ, Thai curries with coconut milk, and a good steakhouse are often your best bet. Meanwhile, cuisines heavy on soy, wheat-based sauces, and fried foods (like many standard Chinese takeaways) can be more of a minefield.

If all else fails? There’s no shame in ordering a simple protein with a side of salad or veg and skipping the sauce. Or even eating beforehand and treating yourself to a sparkling water and good company instead.

Paleo Dining Tips for Eating Out with Confidence

If you're following a Paleo lifestyle in Australia or anywhere else, it's absolutely possible to enjoy meals out without compromising your nutrition goals. Eating at a restaurant doesn’t need to be a cheat meal — with the right approach, it can be a perfectly Paleo-friendly experience.

Choosing the Right Restaurant

The first step to a successful Paleo meal out is picking the right venue. Focus on restaurants that centre their menus around whole foods, quality meat, seafood, and fresh produce. Ethnic restaurants like Thai, Korean BBQ, Brazilian BBQ, and Indian often have naturally Paleo dishes, especially if you steer clear of deep-fried items, legumes, and sugary sauces. Steakhouses are also usually a safe bet — just double-check how the meat is cooked and avoid sauces unless you know exactly what's in them.

Many of the best Paleo restaurants will happily accommodate ingredient swaps, like replacing rice or bread with extra vegetables or salad. With a growing number of Australians opting for gluten-free or low-carb options, most kitchens are used to making adjustments. It never hurts to call ahead or speak to your server to explain your preferences politely but clearly.

What to Watch Out For

When dining out, be particularly cautious about hidden ingredients that aren’t Paleo-friendly. These include:

Seed oils (often used in dressings, marinades and for cooking)
Gluten or wheat-based thickeners
Soy sauce and other soy products
Sugar and sweet sauces
Dairy, especially cream-based sauces

These ingredients often sneak into dishes that might otherwise seem Paleo-safe. If you're unsure, it's perfectly fine to ask for sauces and dressings on the side or skip them altogether.

Smart Paleo Substitutes in Restaurants

You don’t need to rely on a Paleo-labelled restaurant to eat well. Here are some easy swaps that work in a wide variety of venues:

Swap grains for veg: Ask for zucchini, broccoli, or seasonal greens in place of pasta, rice or bread.
Skip the bun: Burgers are fine — just ask for no bun and double salad instead of chips.
Choose grilled over fried: If the protein is crumbed or battered, ask for a grilled version if available.
Order simply: Dishes like grilled steak or salmon with steamed veggies are both safe and satisfying.
Go bunless or bowl-style: Many cafés and burger spots now offer lettuce-wrapped options or “naked” versions.

Paleo Dining on the Go

If you're travelling or short on time, there are still plenty of options. In most Australian cities, you’ll find clean takeaway options like grilled chicken shops, sushi (opt for sashimi and salads), and poke bowls (skip the rice and soy sauce). Farmers markets are also fantastic places to grab fresh cooked meals and snacks that are naturally Paleo — think roast meat rolls without the bun or grilled skewers with vegetables.

Eating Out and Staying Social

One of the best things about the Paleo lifestyle is how flexible it can be when done right. Being mindful of what you eat doesn’t mean you need to miss out on dinners with friends or special occasions. Most of the time, a few thoughtful swaps are all it takes to stay on track. And if the options truly are limited? You can always eat beforehand and focus on the social side of the outing.

Australian Paleo-Friendly Restaurant Chains

While independent venues are often more flexible, here are a few Aussie restaurant chains that typically offer Paleo-compliant meals or easy modifications:

Grill’d – Go for a burger in a low-carb or lettuce bun, no sauces, add avo or egg.
Nando’s – Grilled chicken with a garden salad can work well. Skip the sauces.
Schnitz – Order a protein bowl without crumbing, with greens and no dressing.
Roll’d – Ask for a rice paper roll with no noodle filling, or go for a bun-less bowl with meat and veg.

As always, double-check ingredients and don’t hesitate to ask how something is prepared.

Your turn:
Where have you had the best Paleo meal while dining out? Are there any hidden gems in Australia or abroad you'd recommend for fellow Paleo eaters? Drop your tips, favourite spots, and menu hacks in the comments — I’d love to add them to the list for a future update.

And if you’ve ever had a truly terrible Paleo dining experience, tell me that too — sometimes those stories are even more helpful!

Let’s build the ultimate Paleo restaurant guide together.

Do you agree with the best and worst types of restaurants? I’d love to see which restaurants you've found good Paleo options in – and which ones you've found difficult too. Please let me know in the comments, below.

Paleo Alternatives to Bread

10 Comments

Bread. On a Paleo diet – it is one of the first things to go; whereas on a SAD diet it is a staple. It’s no wonder giving up bread is such a shock to people considering a Paleo Diet.

“I couldn't live without bread”
“I’d never be able to give up bread”
“What do you eat if you don’t have bread?”

I'm sure you've heard these comments before too. Perhaps you found giving up bread to be the hardest thing about transitioning to a Paleo diet – or the one thing that is preventing you from going fully Paleo?

The longer you abstain from bread, the less you’ll miss it. There are some great recipes for Paleo Breads made with coconut flour or almond meal; but instead of trying to substitute one type of flour for another – how about some of these alternatives to your favourite SAD bread meals?!

Paleo Sandwiches

Sandwiches are one of the most popular lunch options, mainly because they are convenient to eat on the go, without getting your hands covered in food! They’re filling and you can prepare them ahead of time. Perhaps you’re missing sandwiches, filled rolls or wraps? Instead – why not try these Paleo sandwich options instead: –

Make wraps with lettuce (try romaine leaves) to hold the filling in place
Use cooked cabbage leaves to encase your filling
For an iodine boast and great flavour make your wraps with Nori (or other seaweed) wraps
You can also make (or buy – but check the ingredients) coconut wraps
Cut a large capsicum (bell pepper) into two flat pieces for a Paleo alternative to sandwich bread
Use a knife and fork! I often order a sandwich in a café – without the bread. Shop bought and restaurant sandwiches often hide very small fillings – but when you order it without the bread you usually get a far more generous portion of the filling!

Paleo Burger Buns

The best think about a burger is the meat – never the bun. So go bun-less, or try these: –

Chop the stalk of two large flat or Portobello mushrooms – the perfect size for a burger bun
Encase your burger patty with the top and bottom of a large tomato

Peanut Butter Sandwiches

White bread filled with peanut butter seems to be a popular pre-Paleo combination. But let’s face it – it’s the peanut butter that’s popular – not the bread in this snack. Clearly peanut butter is out as it’s a legume – so try

Nut butter (almond butter, macadamia nut butter, cashew nut butter – or make your own) and use as a dip for crunchy raw vegetables like carrots, celery, capsicum (bell peppers) and cucumber.
Or slice some eggplant and layer on the nut butter!

Egg and Soldiers

Missing dipping slices of toast into soft boiled eggs? Once you try dipping in roasted vegetables, you’ll wish you’d always done it!

Lasagne & Garlic Bread

Once you've gone to the effort of making a Paleo lasagne, roast some zucchini sticks and garlic as a far more enjoyable accompaniment.

Breadcrumbs

Try using a nut flour as a Paleo alternative

Croutons

If you’re used to a crunch with your soup, try some pork crackling (rinds) as a Primal alternative!

Which bread meals or snacks do you miss the most? I’d love to hear what your favourite bread substitutes are!

Breaking Up with Bread Doesn’t Have to Be Hard

While saying goodbye to bread can feel daunting at first, it doesn’t take long before you realise you don’t need it. In fact, once you start exploring all the delicious, real-food alternatives — from lettuce wraps and roasted veg “soldiers” to mushroom buns and nori rolls — you might not even miss it at all.

Going grain-free is a powerful part of a Paleo lifestyle, especially in Australia where so many of our meals revolve around bread. But with a little creativity and some planning, you can enjoy all your favourite flavours and textures — just without the blood sugar crashes, bloating, or empty carbs.

Do you still crave bread? Or have you found the perfect Paleo workaround? Share your go-to grain-free swaps in the comments — I’d love to hear what’s working in your kitchen.

More Ways to Enjoy a Bread-Free Life on the Paleo Diet

Adjusting to life without bread can feel like a major shift, especially if you’ve grown up with toast at breakfast, sandwiches for lunch, and garlic bread with dinner. But once you embrace the possibilities of real food — and move past the idea that every meal needs something doughy on the side — you’ll discover that the Paleo way of eating is far more satisfying.

Let’s break down a few more creative, nutrient-dense, and easy-to-prepare bread alternatives that are perfect for your Aussie Paleo lifestyle.

Swap Toast for Roasted Veg or Eggs

Forget soggy white toast. Instead, slice a sweet potato or eggplant lengthwise, bake or air-fry until golden, and top with smashed avocado, a fried egg, or leftover chicken. These “toasts” hold up surprisingly well and are packed with nutrients.

Savoury Paleo Muffins

Missing the grab-and-go convenience of a muffin or sandwich? You can easily make savoury Paleo muffins using eggs, almond meal, grated veg (like zucchini or carrot), and chopped bacon or herbs. Bake them in batches and store in the fridge or freezer — they’re ideal for lunchboxes or busy mornings.

Zucchini Fritters and Veg Patties

Zucchini fritters or cauliflower patties are fantastic for stacking with sandwich fillings like pulled meat, coleslaw, or tomato and avocado. Use them as mini burger buns or toast substitutes for a fun twist.

Wrap with Collard Greens or Silverbeet

These tougher leafy greens hold up better than lettuce and can be quickly blanched for flexibility. Try wrapping up leftover mince, grilled chicken, or tuna salad — they’re perfect for wraps without the wrap.

Paleo Pancakes for Sweet Cravings

If it’s sweet breakfasts you miss, coconut flour or banana pancakes (made with eggs, coconut flour or almond meal, and a little cinnamon) can fill the gap nicely. Serve with nut butter and a few seasonal berries for a decadent treat.

Stuffed Capsicums or Mushrooms

If you’re looking for a hearty meal without the grains, roast a large capsicum and fill it with minced meat, herbs, and vegetables — it’s basically a sandwich you eat with a knife and fork. Portobello mushrooms also work beautifully when topped with eggs, pulled pork or guacamole.

Paleo Breads (When You Want a True Substitute)

While the goal is often to let go of bread altogether, there are days when only a slice will do. In those moments, you can make your own Paleo bread using almond flour, eggs, and coconut oil. Keep a loaf in the freezer and toast a slice as needed. It’s especially good for open-faced toppings like smoked salmon or pâté.

Paleo Living Without Bread Is Easier Than You Think

Living without bread doesn’t mean giving up variety or satisfaction. In fact, many people find their meals become more colourful, nutrient-dense, and energising once they stop relying on grains to fill up.

If you're new to the Paleo diet, try experimenting with one or two new alternatives each week. Eventually, you’ll discover what fits your lifestyle — whether it’s lettuce wraps for lunch, leftover roast for breakfast, or a simple veggie mash in place of toast.

What have you found works best for you? Do you still crave bread, or have you found Paleo alternatives that truly satisfy? Let’s swap ideas and help each other out — share your favourites in the comments below!

Paleo Portion Sizes

13 Comments

What are the correct portion sizes on the Paleo Diet?

Portion sizes seem to create a lot of confusion when people transition from a SAD diet to a Paleo diet. Conventional wisdom diet plans (Weight Watchers, Jenny Craig, Tony Ferguson, Lite & Easy, Lighter Life, Slimming World, Slimfast… in fact, pretty much all of them) have at their very core defined portion sizes. These portion sizes are defined in many different ways; calorie counting to strict daily limits, staying within strict macro nutrient ranges or eating a set number of points each day – but they are all essentially strictly controlling the portion sizes the dieter is allowed to eat.

This means the conventional wisdom dieter knows exactly how much they should eat everyday – which takes the thought out of meal planning, as the exact portion sizes are prescribed. On a conventional diet plan, because the focus is on low calorie and often low-fat food, the dieter simply doesn't get the nutrition they need, which often results in a near constant state of hunger. Clearly if you eat the right foods, Paleo foods, there is no need to feel hungry – even if you are losing weight.

On a Paleo Diet, the types of food are emphasised – not the number of calories,or specific macro nutrient ratios. This can lead to confusion – surely you can’t eat unlimited serving sizes, especially not if you’re trying to lose weight?

So, you can eat as much as you like on a Paleo diet?

This seems to be a common trap people fall into. The belief that on a Paleo diet you can eat as much as you like – and provided it’s good wholesome Paleo food, the weight will fall off. There even seems to be the mindset in some cases that as the food is so nutritious – the more you eat – the better!

This just is not the case. No matter how nutritious the food, calories do still matter. If you eat more than your body needs – even if it is grass-fed, organic beef – it has to go somewhere.

So what is proper portion control on a Paleo diet?

There’s not a one size fits all answer here. The best approach is to transition into a Paleo diet – and once you are used to your new way of eating, experiment with your portion sizes. You should eat enough so you are no longer hungry – but should know when to stop eating!

Of course depending on your lifestyle and body type, your calorie and macro nutrient needs are likely to be as unique as you.

Increasing the amount of fat and protein at meal times is a lot more satiating and should help to reduce portion sizes.

If weight loss is the aim, portion sizes should not be too generous; but also cutting out nuts, and heavily limiting fruit consumption is a good idea.

Often women automatically take the same portion sizes as men, when generally they should have a smaller serving size.

How do you manage your portion sizes? Have you changed your serving sizes since you started following a Paleo Diet?

Meetup paleo meet up groups events conference-min

Paleo Meetup Groups – Have You Joined Yet?

7 Comments

Exciting news! There are now Paleo meetup groups in every state in Australia! Wherever you live, you can now meet up with local people who eat the same way as you do.

The meetup groups arrange local dinners, barbecues, picnics, talks – you can even suggest a meetup of your own to the group.

Meetups are a great way of meeting people and finding out about Paleo restaurants and suppliers in your area, so if you haven’t already – join your local Paleo Meetup!

There don’t seem to be any New Zealand Paleo meetup groups yet – why don’t you start one? If you're in the US, Canada or the UK there are lots of Paleo meetup groups, so find your nearest and join up – it's free!

With the exception of Sydney, Perth and Melbourne most of these groups are very new – so spread the word and help to increase the membership! If you live in Darwin, Canberra or Hobart there is also the opportunity to become a co-organiser.

Here are the Australian Paleo Meetup groups

NSW/ Sydney
Victoria/ Melbourne
WA/ Perth
SA/ Adelaide
Queensland/ Brisbane
NT/ Darwin
ACT/ Canberra
Tasmania/ Hobart

So sign up (it's free) get involved!

Why Joining a Paleo Meetup Can Transform Your Health Journey

One of the hardest parts about adopting the Paleo lifestyle is doing it alone. When you're the only one in your household or social group who avoids grains, sugar, and processed food, it can feel isolating — especially when eating out or attending social gatherings. That’s why joining a local Paleo meetup group is such a game-changer. It provides a sense of community, accountability, and inspiration that makes long-term success far more achievable.

Whether you're new to Paleo or have been following it for years, connecting with like-minded people can lead to new friendships, recipe ideas, and even local supplier recommendations you may never have discovered otherwise. It also helps reaffirm your decision to live differently in a culture still so focused on convenience food and quick fixes.

What to Expect at a Paleo Meetup

Paleo meetups vary depending on the city and organiser, but most offer a casual, friendly environment where everyone shares an interest in real food and better health. You might attend a relaxed picnic in the park, a group meal at a local Paleo-friendly café, or a seminar hosted by a nutritionist or local wellness expert. Some groups even organise active meetups like hiking days, beach workouts, or farmers market tours.

Many events are family-friendly and open to people at all stages of the Paleo journey. Some are potlucks, where each attendee brings a Paleo dish to share. These are particularly great for discovering new recipes, learning how others meal prep, and seeing what works in real households across Australia.

Tips for Making the Most of Your Meetup Experience

Not sure what to expect or how to break the ice? Here are a few tips to help you get the most out of your first meetup:

Bring a dish (if it’s a potluck): Choose a recipe that’s easy to transport, clearly Paleo, and that you’re confident in. Include a little info card with the ingredients to help others with food sensitivities.
Come with questions: People love sharing what’s worked for them — whether it’s a good butcher, a local kombucha maker, or tips for feeding kids Paleo lunches.
Don’t be afraid to talk about your journey: Everyone’s story is different, and sharing your own can inspire others and start meaningful conversations.
Follow up with new connections: If you meet someone you get along with, consider connecting outside the group to swap recipes or even start a regular catch-up.

Spotlight on Regional Meetup Opportunities

With meetups now active in every Australian state, there’s no excuse not to join. Here’s a closer look at what some of the newer or smaller cities have to offer:

Canberra

The ACT Paleo group has grown rapidly as more Canberrans look to escape highly processed diets. Expect a mix of government workers, families, and students coming together for whole-food brunches and wellness discussions. The region’s access to great produce and outdoor spaces also means hiking and picnic-style meetups are popular.

Hobart

Tasmania’s rich produce and strong farming community make it a perfect location for Paleo living. The Hobart group often shares resources for local grass-fed meats and seasonal vegetables, and they’re always on the lookout for new members to help build a thriving community of health-conscious locals.

Darwin

While Darwin’s Paleo group is still gaining traction, its climate lends itself beautifully to a fresh, tropical take on Paleo. Think seafood barbecues, local markets, and easy access to bush foods. Becoming a co-organiser here is a great opportunity to shape the direction of the group and help it flourish.

Looking for Support Beyond Meetups?

If your area doesn’t currently have frequent meetups or you’re looking to stay connected in between events, consider joining local Facebook groups or online communities. Many of the Meetup organisers also run Facebook pages or group chats where members share local deals, upcoming events, and recipe inspiration.

Some groups even organise group buys of hard-to-find Paleo products, bulk orders of pasture-raised meat, or workshops on things like fermented foods and bone broth. These extras can make your Paleo journey easier and more affordable.

Starting a Meetup in Your Area

If you live in a regional town or somewhere not yet active on Meetup.com, why not start your own group? It’s easier than you think and can start with something as simple as a coffee catch-up or a walk with another Paleo friend. Meetup.com and Facebook both offer free tools for creating and managing events. You could also post in larger online Paleo communities to find others nearby.

Once you start gathering interest, the events can grow naturally — from informal chats at local cafés to organised activities like cooking demos or shared Paleo feasts.

Final Thoughts

Community is a powerful tool for health and transformation. With Paleo meetup groups now across every state in Australia, there’s never been a better time to connect with others who understand your lifestyle and want to support your goals. Whether you’re looking to share tips, explore new restaurants, or simply meet like-minded people, a Paleo meetup is the perfect place to start.

Have you joined your local group yet? What has your experience been like? Share your stories and suggestions for future meetups in the comments below!

Have you been to a local Paleo meetup event yet?

20 Other Uses For Coconut Oil

9 Comments

Coconut Oil is by far the best oil for cooking with. It has a high saturated fat content (this is a good thing) and can withstand far higher heats, meaning it won’t oxidise and go rancid in the same way that other oils would.

Coconut Oil has got so many health benefits when eaten and cooked with; but what else can you do with it? As well as for cooking with, have you tried Coconut Oil for any of these things too? Perhaps it’s worth having a jar in every room…

In The Bathroom

1. Conditioner – leave to soak in for half an hour – or overnight for a deep hair treatment
2. Hair Styling – Use in place of hair gel
3. Moisturiser – use as an all over moisturiser; it even smells good!
4. Make Up Remover – far better than chemically laden commercial products, just use Coconut Oil
5. Massage Oil – you can also add a few drops of essential oils
6. Lip Balm – use to soften and protect your lips
7. Toothpaste – Instead of using a commercial toothpaste, you can make your own using coconut oil as a base
8. Exfoliation/ Body Scrub – mix with sea salt for an all over exfoliator
9. Making Soap – use Coconut Oil as a base
10. Deodorant – Check out some home-made recipes using the oil
11. Aftershave – apply to soothe your skin

In The Medicine Cabinet

1. Insect Bites – apply to the bite to start the healing process and stop the itching
2. Insect Repellent – Get the Coconut Oil out before you've been bitten, mix it with peppermint oil and stop the insects attacking!
3. Cuts, scrapes and bruises – apply to the area to promote healing and form a protective barrier
4. After Sun – if you over did the sun and got a little burnt, Coconut Oil will soothe your skin
5. Sun protection – you can also use the oil as a natural sun screen

In The Kitchen

1. Oil your wooden chopping boards
2. Season your iron cookware

In The Nursery

Babies Cradle Cap – a natural remedy for a dry scalp
Nappy (diaper) rash – use coconut oil instead of commercial products

What else do you use Coconut Oil for? Have you tried any of the uses above?

Other Everyday Uses for Coconut Oil

While coconut oil has gained mainstream attention for its role in cooking and natural beauty, its versatility stretches far beyond the kitchen and bathroom. This natural wonder product has so many clever uses, making it a must-have in every Paleo household. If you haven’t already stocked up, you may want to buy a few extra jars — you’ll be surprised just how many day-to-day issues coconut oil can help solve.

Around the House

Outside of cooking and skincare, coconut oil has countless uses around the home. Thanks to its natural antibacterial and antifungal properties, it makes a brilliant and safe substitute for many chemical-laden household products.

Furniture Polish: Mix coconut oil with a little lemon juice to create a natural polish for timber furniture. It nourishes the wood while leaving a subtle shine and pleasant scent.
Leather Conditioner: Whether it’s boots, bags or a vintage lounge, coconut oil can help restore suppleness and prevent cracking.
Sticky Residue Remover: Got sticker gunk on a jar or label residue on your fridge? Rub a bit of coconut oil into the sticky area, let it sit, then wipe clean.
Lubricant for Squeaky Hinges: A tiny dab of coconut oil can silence that annoying door or cupboard squeak without resorting to synthetic sprays.
Shine Stainless Steel: Rub coconut oil on stainless steel appliances for a streak-free shine — just buff with a microfibre cloth.

For Pets

If you're Paleo, chances are you care about what your pets are eating too. Coconut oil can be just as beneficial for your furry companions as it is for you — as long as it's used in moderation.

Healthy Coat: Add a small amount to your dog or cat’s food to support skin and coat health. It can help reduce itching and promote a glossy coat.
Natural Paw Balm: Rub a bit on your pet’s paw pads to protect them from hot pavement or dry, cracked surfaces. It’s safe even if they lick it.
Dental Health: Some pet owners use coconut oil as a base to brush their dog’s teeth. The mild antibacterial properties may help reduce tartar and freshen breath.

Natural Remedies and Wellness

Beyond cuts and sunburn, coconut oil has a variety of everyday health uses that can easily become part of your wellness routine.

Oil Pulling: A popular Ayurvedic practice that involves swishing coconut oil in your mouth for 10 to 20 minutes to help detoxify the mouth and whiten teeth. It’s also a great natural breath freshener.
Hormone Support: Due to its fat content, coconut oil is often praised for supporting hormone production and balance, particularly in women with low-fat diets or during perimenopause.
Cold Sore Relief: Apply a dab to the affected area to soothe pain and potentially help speed healing thanks to its antiviral properties.
Nose Balm: If you suffer from dry nostrils in winter or after too much air-con, a light dab of coconut oil inside your nostrils can prevent cracking and soothe irritation.

In Your Beauty Routine

While many already use coconut oil for moisturising or make-up removal, there are even more beauty hacks to try:

Makeup Brush Cleaner: Melt coconut oil and mix with antibacterial soap to deep-clean your makeup brushes and remove stubborn product build-up.
Cuticle Oil: Rub a small amount into your nails to prevent dry or split cuticles and strengthen brittle nails.
Highlighter: Dab a little on your cheekbones and collarbones for a subtle, natural glow without the shimmer of makeup.

On the Go

Coconut oil isn’t just for home use — keep a travel-size container in your bag or car for emergencies. It’s incredibly helpful when you’re out and about:

Chafing Prevention: Apply to areas prone to rubbing (like inner thighs or underarms) before a walk or workout to prevent irritation.
Lip Rescue: Forgot your lip balm? Coconut oil to the rescue — it hydrates and protects lips without synthetic ingredients.
Quick Moisturiser: Dry elbows, hands, or knees? A little coconut oil absorbs quickly and smells lovely too.

Important Considerations

While coconut oil is incredibly versatile, it’s important to use it appropriately. Some surfaces — like suede or unsealed stone — may stain with oil. Always test on a small area first. And when using it topically on pets or children, make sure they don’t ingest large amounts unintentionally.

As with all oils, storage is key. Keep coconut oil in a cool, dark place with the lid tightly secured. In warm Australian climates, it will often liquefy — but that’s completely normal and doesn’t affect quality.

Final Word

From nourishing your skin to caring for your pets, and even polishing your furniture, coconut oil is an incredibly resourceful addition to a Paleo lifestyle. Its all-natural profile, pleasant aroma, and gentle properties make it one of the most versatile staples to keep on hand.

Have you discovered a unique use for coconut oil not mentioned here? Share your tips in the comments and let’s keep expanding this all-natural toolkit.

Kombucha Recipe

11 Comments

Kombucha is a fermented tea drink that is full of good bacteria – so great for your digestive system. It's really easy to make too…

Ingredients: –

• 3 litres of distilled water
• 125g Sugar
• 4 tea bags (try Pekoe, Oolong, Black or Green)
• Kombucha mushroom (also known as a Scoby) – buy this dehydrated or find a friend who can give you some!

Kombucha Method: –

1. If your Scoby is dehydrated, rehydrate it (this may take some time)
2. Boil water and reduce to a simmer; add sugar and tea bags.
3. Steep the tea for a few minutes, remove the tea bags and leave the tea to cool to room temperature
4. Add to Scoby and cover the container (but make sure it isn't air tight)
5. Leave the mixture for five days to a month somewhere warm (not in direct sunight)
6. It's up to you when it's ready to drink! Either test for a pH of 2.6 – 4.0 with testing strips, or try it! The longer it brews for, the lower the sugar content.
7. You can use the film that has developed on top of the liquid to cultivate a new Scoby.

Why Kombucha Fits Perfectly in a Paleo Lifestyle

Kombucha has become increasingly popular in recent years, and for good reason. For those following a Paleo lifestyle, it offers a naturally fermented, gut-friendly beverage that not only supports digestion but is also free from preservatives, artificial sweeteners, and additives commonly found in commercial soft drinks. As a naturally effervescent drink, it provides a satisfying alternative to sugary carbonated beverages, without straying from Paleo principles.

The Gut Health Connection

One of the most important benefits of Kombucha is its positive impact on gut health. This fermented tea is teeming with probiotics — beneficial bacteria that help maintain a healthy balance in your digestive system. When your gut is functioning optimally, it supports nutrient absorption, immune health, and even mental clarity. For those transitioning into a Paleo diet, Kombucha can be a gentle way to encourage digestive resilience, particularly as your body adjusts to a different macronutrient profile and fewer processed foods.

Flavour Variations and Add-Ins

Once you’re comfortable brewing your basic Kombucha, the real fun begins with custom flavouring. During the second fermentation stage, you can add all sorts of Paleo-friendly flavourings:

Fresh ginger and turmeric for an anti-inflammatory boost
Berries such as raspberries, blueberries or strawberries for a fruity twist
Lemon and lime slices for a citrusy zing
Herbs like basil or mint for a refreshing finish

To do this, once your Kombucha has finished its initial fermentation, pour it into sealable bottles, add your flavourings, and ferment for another 2–4 days. Always be sure to burp the bottles daily to avoid excess pressure build-up.

Common Mistakes When Brewing Kombucha

Even though brewing Kombucha is simple, there are a few common mistakes worth avoiding:

Using metal containers or utensils: Kombucha reacts poorly with metal, which can damage your Scoby and affect the flavour. Always use glass or BPA-free plastic.
Adding the Scoby to hot tea: Ensure the tea is fully cooled to room temperature before introducing your Scoby. High temperatures can kill the beneficial cultures.
Sealing the container airtight: Your brew needs air to ferment. Cover with a breathable cloth secured with a rubber band, not a lid.
Not tasting as you go: Kombucha develops a more vinegar-like taste over time. Taste every few days to stop the fermentation at your preferred flavour balance.

Is Store-Bought Kombucha Paleo?

Not all Kombucha is created equal. While many store-bought varieties offer convenience, some contain added sugars, flavourings, or preservatives that aren’t ideal for a strict Paleo diet. Always read labels carefully — the best store-bought Kombucha contains only tea, sugar (which is consumed during fermentation), water, and natural flavourings or juices.

However, even when buying from reputable brands, brewing your own gives you the most control over ingredients, taste, and cost.

Can You Drink Too Much Kombucha?

While Kombucha is beneficial, moderation is key. Drinking too much can result in digestive upset, especially if your body isn’t used to fermented foods. For most people, around 100 to 250ml per day is a safe and beneficial amount. It’s also important to monitor your own tolerance, particularly if you’re new to fermented foods or have a sensitive stomach.

Storing Your Scoby Between Batches

If you’re taking a break between brews, don’t worry — your Scoby can be stored safely. Simply place it in a clean jar with a few cups of Kombucha from your last batch (called the starter liquid). Cover it with a breathable cloth and keep it at room temperature. This is often called a “Scoby hotel.” It can last for weeks or even months, as long as the liquid doesn’t evaporate too much or become contaminated.

Fermentation Safety Tips

Always inspect your brew for signs of contamination, such as fuzzy green, blue, or black mould. While strands or brown patches on your Scoby are normal, mould is not and the batch should be discarded if mould is present. Using clean hands and sanitised equipment for every batch is essential for keeping your brew safe and effective.

Beyond the Beverage: Other Uses for Kombucha

Once you’ve fallen in love with Kombucha, you might be interested to know it has uses beyond drinking. Some enthusiasts use well-aged Kombucha as a vinegar substitute in salad dressings or marinades. Others have experimented with Kombucha as a hair rinse or even a facial toner, though you should do your own research before trying topical uses.

Join the Fermentation Movement

Fermenting your own Kombucha is more than a recipe — it’s a rewarding and empowering process. It reconnects you with traditional food practices and allows you to take full ownership of your health. It’s also an enjoyable ritual and a great entry point if you’re looking to explore other fermented foods like sauerkraut, kimchi or coconut yoghurt.

If you're already brewing Kombucha or just getting started, share your experiences and favourite flavour combos in the comments below!

Have you tried Kombucha? I'd love to hear what you think of it – and if you make it in the same way I do?

Gluten Free Athletes

10 Comments

I was very interested to read that the top Tennis Player Novak Djokovic has a gluten-free diet – and credits it with making significant improvements to his performance. Given that gluten intolerance can manifest as aches, fatigue, joint and muscle pain, it makes a lot of sense for athletes in particular to avoid gluten. Especially as it is not possible to have a gluten deficiency – why wouldn't you cut it out of your diet?

It turns out several of the Olympians from the London 2012 Olympics did so on a Gluten-Free diet. Initially I assumed this was due to a Coeliac diagnosis, but it appears to be becoming common knowledge that ditching the gluten can improve performance and stamina. I wonder if at the 2016 Rio Olympics we'll see even more Athletes going Gluten free – and perhaps taking it one step further and adopting a Paleo Diet?

US Swimmer Dana Vollmer went gluten (and egg) free due to an intolerance, but apparently found it made a significant difference to her performance. She went on to win Gold (twice!) at the Olympics – I wonder how much of her win can be attributed to her diet?

Pole Vaulter Jenn Suhr went gluten-free just last year after being diagnosed with Celiac disease – and also won a gold medal…

Canadian Swimmer Nare Brannen went gluten-free on the advice of his coach last year – and has had minimal injuries, he believes, as a result.

Why Gluten-Free Eating May Give Athletes the Edge

The growing list of professional athletes who attribute their performance gains to cutting gluten is no coincidence. While elite sports require intense physical training and mental resilience, diet is increasingly being recognised as the third pillar of peak performance. For many, removing gluten — a protein found in wheat, barley, and rye — has become a strategic decision, not just a medical one.

For athletes without diagnosed coeliac disease, the benefits of going gluten-free can still be significant. Gluten can cause inflammation, digestive discomfort, foggy thinking, joint pain, and fatigue in sensitive individuals. For someone pushing their body to the limit daily, even a slight reduction in inflammation and energy dips can translate into faster recovery times and better results.

Understanding Gluten Sensitivity in Sport

It’s important to note that gluten intolerance exists on a spectrum. While coeliac disease is an autoimmune condition requiring strict avoidance of gluten, many people fall into the category of non-coeliac gluten sensitivity (NCGS). This group doesn’t test positive for coeliac disease, yet experiences symptoms such as bloating, brain fog, headaches, skin irritation, or joint discomfort after consuming gluten.

For athletes, these symptoms are more than minor annoyances — they can be performance saboteurs. A foggy brain during a race or inflamed joints during training can derail weeks of preparation. It’s not surprising that more athletes are trialling gluten elimination to see if it gives them an edge.

Beyond Gluten-Free: Why Paleo Might Be the Next Step

While gluten-free eating is a big step forward for many, it’s often just the beginning. The Paleo Diet goes several steps further by removing not just gluten-containing grains, but also legumes, refined sugar, dairy, and processed oils. This dietary pattern focuses on meat, fish, eggs, vegetables, fruits, nuts, and seeds — all nutrient-dense, anti-inflammatory foods that support recovery and energy production.

For athletes, this shift can mean improved digestion, better gut health, more consistent energy levels, and even enhanced mental clarity. Paleo is about more than just cutting out gluten — it’s about fuelling the body with food it recognises and can easily convert into fuel, repair, and strength.

What the Research Says

While clinical research is still catching up to anecdotal experience, some studies support the gluten-free approach for athletes. A study published in the *Journal of the International Society of Sports Nutrition* (2015) found that even in non-coeliac endurance athletes, going gluten-free for just seven days resulted in a reduction in gastrointestinal symptoms and perceived fatigue during performance.

Though larger-scale, long-term studies are still needed, the personal stories from elite athletes suggest the benefits are very real. And for any athlete serious about marginal gains, that’s enough to warrant a trial period of dietary change.

Signs Gluten Might Be Affecting Your Performance

If you're an active person wondering whether gluten is affecting your physical output, here are a few signs to consider:

Frequent fatigue or low energy despite adequate sleep and nutrition
Bloating or digestive upset that seems unrelated to food quantity or timing
Brain fog or difficulty concentrating during or after training
Recurring joint or muscle pain not linked to overtraining
Unexplained inflammation or slower recovery times

If any of these sound familiar, you might benefit from experimenting with a gluten-free or Paleo approach for a few weeks to observe any changes.

Fuel Sources on a Gluten-Free Paleo Diet

One of the concerns athletes often have is whether removing gluten will affect their ability to get enough carbohydrates for fuel. While it's true that many traditional carbs like pasta and bread are off the table, there are plenty of gluten-free, Paleo-friendly options that provide sustained energy:

Sweet potatoes and yams
Pumpkin and butternut squash
Bananas and dates for quick-release energy
Berries and seasonal fruit for antioxidants
Cauliflower rice and zucchini noodles as satisfying grain replacements

By pairing these with high-quality protein and healthy fats, athletes can achieve stable blood sugar levels and long-lasting energy — without the crashes that come with refined grains and sugary snacks.

Preparing for the Transition

Making the shift to a gluten-free or Paleo diet isn’t something to do in the middle of competition season. It takes planning, trial and error, and time for the body to adapt. Athletes considering the switch should aim to start during an off-season or training block where the stakes are lower, allowing for adjustment without performance pressure.

It’s also worth working with a qualified nutritionist who understands athletic performance and can help with meal planning to ensure macro and micronutrient needs are fully met.

Are We Moving Towards a Gluten-Free Athletic Future?

Given the growing list of high-profile athletes embracing gluten-free (and often Paleo-style) eating, it’s clear the tide is turning. What started as a necessity for those with diagnosed coeliac disease is now seen as a smart performance strategy. And as awareness spreads about the connection between food and physical function, it’s likely that even more athletes — from weekend warriors to Olympians — will experiment with dietary changes in the quest for marginal gains.

In elite sports, success is often won in the details. If removing gluten results in even a slight improvement in recovery, mental clarity, or injury prevention, that alone can be enough to make the difference between good and gold.

If you're an athlete, amateur or otherwise, I'd be very interested to hear what differences you noticed going gluten-free. Do you think there's going to be a big increase in gluten-free (or better still Paleo) athletes by the time of the 2016 Rio Olympics? I'd love to hear your comments, below!

80 Paleo Breakfast Ideas

45 Comments

If it wasn't for struggling to come up with different Paleo Breakfast Ideas, I'm sure more people would make the transition over to Paleo. Unfortunately, Breakfast seems to be associated with cereal, toast, bagels, crumpets and sugar laden foods.

Breakfast doesn't have to equal grains! tweet this quote

I think a lot of people also get stuck in a breakfast rut making the same dish every day. Well, it’s time to break it up – try something new for breakfast tomorrow!

My biggest tip is to get used to seeing breakfast as fuel – it’s just another meal! And who wants to start the day off with a big sugar crash?

I've come up with lots of great Paleo Breakfast Ideas for whatever your Paleo situation (no time, dislike eggs, want to drink breakfast, child friendly, SAD substitutes, vegetarian/ vegan or keen to impress) – there are certainly lots of options.

To prove the point, here is a HUGE list of 80 Paleo Breakfast Ideas to inspire you. And if you want even MORE, check out my very own Paleo Breakfast Recipe book, with over 100 pages of beautifully photographed step-by-step recipes.

Easy Paleo Breakfast Ideas

Here are some Paleo Breakfast Ideas for when you have a little bit of time in the morning:

1. Bacon, eggs, avocado, mushrooms & tomato

2. An omelette with your choice of meat, vegetables and of course – egg yolks as well as whites

3. Make a frittata with your favourite veggies, meats and cheese (if you’re more Primal than Paleo)

4. There’s nothing like steak and eggs for breakfast!

5. For a nutritionally dense Paleo Breakfast Idea, chop up chicken liver and scramble with eggs, mushroom, onions and capsicum (bell peppers)

6. Scrambled eggs mixed with diced bacon and avocado (my personal favourite!)

7. Soft boiled eggs and wilted spinach

8. Lots of nations wake up to soup – make a soup with bone broth – or try coconut milk and leftover meat and veggies

9. Sweet potato, sardines and a poached egg

10. Try substitution bacon for skirt steak and serve with pumpkin

11. Bake an egg in an avocado

12. Bone broth with an egg whisked in

13. Smoked salmon and fried eggs for a great protein boast

14. Smoked haddock with poached eggs and wilted spinach

No Time?

When you need a good, quick Paleo Breakfast and have no time to cook and prepare, here are some fast ideas:

15. Paleo Breakfast Casserole – the night before put your choice of ingredients in your slow cooker – and wake up to an instant hot breakfast

16. Egg muffins – cook these up with your favourite veggies and meat in a big batch – and help yourself from the fridge all week

17. Make up a batch of salmon and zucchini croquettes to dig into all week

18. Black Coffee

19. Got a couple of minutes? Scramble an egg in a mug in the microwave

20. The day before, roast some sweet potatoes, and some chicken and have waiting in a container ready for breakfast

21. Make up a breakfast salad the night before with nuts, olives, avocado – and dress with extra virgin olive oil to serve

Grab & Go/ Travel

With no time to eat at home, these are some Paleo Breakfast ideas you can have on the go, eat on the road or perhaps at work.

22. Take a can of tuna/ mackerel/ kippers/ sardines and some pre-cut raw veggies

23. Make a Paleo trail mix with your favourite nuts and dried fruit

24. There’s nothing wrong with beef jerky for breakfast!

25. Hard boiled eggs travel well and can be prepared in advance

26. Make a BLT sandwich using capsicum (bell pepper) as the “bread”

27. Coconut yoghurt

28. Take a halved avocado and a spoon

29. Pork scratchings/ crackling/ rind (whatever you like to call it!)

30. Make up nut balls with nuts, seeds, spices and coconut oil and store in the fridge

SAD Substitutes

If you’re missing your old SAD breakfasts, there’s a Paleo Diet grain-free equivalent for almost everything…

31. Make a Paleo cereal with your favourite nuts, berries and seeds in a bowls of almond milk

32. Or try a Paleo cereal using dried fruit, seeds and nuts and serve with coconut milk and a pinch of cinnamon

33. Paleo granola can be made up from your choice of nuts and served with coconut milk

34. Make up banana bread with almond meal – and bananas!

35. A coconut muesli with nuts, seeds and coconut flakes served in coconut milk

36. Make up a noatmeal – or a Paleo porridge substitute using ground nuts, seeds, eggs and coconut milk

Leftovers

These deserve their own category! Make sure you cook up extra dinner the night before – and you have a ready made breakfast. What’s wrong with steak for breakfast?

37. Sauté onions and mushrooms – and last nights leftover meat and serve over poached eggs

Something Fancy

If you have the time, there are some great Paleo Breakfast Ideas that are perfect for an occasional treat. I very rarely use nuts and nut flours, but they are great for special occasions – and especially good for showing your SAD friends just what is possible when you go grain-free:

38. Paleo pancakes with almond meal take a bit more time, but are well worth the effort

39. Or try sweet potato pancakes

40. Waffles can be made with coconut flour or almond meal and served with a berry sauce

41. A Paleo NoOatmeal is far better than the SAD equivalent and can be prepared the night before, and cooked up in the morning

42. Raspberry Crepes made with coconut flour or almond meal served with fresh raspberries & whipped coconut cream – and a pinch of cinnamon

43. Scotch eggs; coat hard-boiled eggs in Paleo Sausage mixture, cover in almond meal and baked – amazing with poached eggs

44. A Paleo platter with a selection of fruits, cold meats, pickles, olives, sun-dried tomatoes & blanched veggies

45. Make bacon baskets using a cake case as a mould and bake eggs in them

46. My salmon burgers

47. Stuffed capsicum (bell peppers) with salmon, mushroom and tomato and top with pine nuts

48. Sliced onion wrapped with smoked salmon on a bed of lettuce

49. Your favourite seafood & veggies

50. Serve scrambled eggs in an orange half

No Eggs!

It’s easy to make every Paleo Breakfast include eggs – and it can be easy to get fed up of eggs! Here are some egg free Paleo Breakfast Ideas:

51. Kippers and dried figs

52. Paleo Sausages and kimchi

53. Pan fried zucchini served with guacamole

54. Stuffed portobello mushrooms

55. Sautéed minced (ground) beef, greens, onions and carrots

56. Sausages with sauerkraut & stir fried veggies

57. Trout with mushrooms and tomato

58. Fry kidneys and serve with broccoli

all without eggs!

Intermittent Fasting for Breakfast?

Since I've been Paleo, I quite often skip breakfast altogether – have you tried skipping breakfast?

Paleo Breakfasts For Kids (and big Kids alike!)

If your family has recently gone Paleo, here are a few suggestions your children and toddlers will love!

59. Egg & roasted vegetable soldiers

60. Make berry muffins with eggs, coconut flour, nuts and berries

61. Raw or blanched veggies served with nut butter, guacamole and salsa dips

Paleo Vegetarian/ Vegan Options

If you still can’t face meat in the morning, how about these ideas? Or you could always try a smoothie!

62. Poached eggs and sweet potato (or even yam) hash browns

63. Sauté some greens, squeeze on some lemon and add an egg

64. Fry eggs in a capsicum (bell pepper) ring or onion ring

65. Steamed broccoli with sweet potatoes

66. Mash up a hard-boiled egg with avocado

67. Try scrambling eggs with mushrooms, onions and a home-made tomato salsa

Fruit Friendly?

It’s common to minimise fruit intake on a Paleo Diet, due to it’s high fructose content. If you're targeting weight loss, it can be a good idea to minimise fruit and nuts. However, if you’re all for fruit, here are some fruity Paleo Breakfast Ideas. Remember berries have a lower fructose content and are loaded with antioxidants.

68. A nice simple fruit salad – served with whipped coconut cream

69. Even easier – a piece of fruit and a few berries

70. Make a warm fruit custard with eggs & coconut milk on the stove, nutmeg, cinnamon, berries a banana and some nuts

71. Chop up a kiwi fruit in coconut cream (or heavy cream if you do dairy too)

72. Wrap cubes of melon in prosciutto

Primal Breakfast Ideas

If your diet is more Primal than Paleo and you include some dairy, here are a few Primal Breakfast ideas for you.

73. Greek yoghurt with nuts, berries and your favourite spices

74. Apple and cheese is a winning combination!

75. Try the paleo cereal suggestions in raw milk instead of coconut

76. Bacon and tomato wrapped in cheese and lettuce wraps

Drinkable Breakfasts

A nice alternative – or something hand to have on the go is a smoothie or shake. There are some good options. Make sure you add in fat, perhaps an avocado or some coconut oil and enjoy your breakfast drink!

77. Green smoothies; try adding in Kale and spinach for a vitamin boast

78. Make an anti-oxidant berry smoothie with coconut milk

79. A veggie juice with coconut milk, carrots, broccoli and celery

80. A banana smoothie made with frozen bananas , coconut milk and almond butter

I hope I've given you some inspiration! If you're after even more, please check out my very own recipe book, the Paleo Breakfast Recipe Book with a recipe to suit every single paleo breakfast situation! I’d love to hear your favourite Paleo Breakfast Ideas in the comments below! What's on your menu?

Smell Your Way To Weight Loss

15 Comments

I was amazed to read about a new weight loss perfume. Apparently for about $50 you can get slim – just by wearing perfume.

The ingredients include caffeine, carnitine & spirulina which they claim active enzymes that are involved in lipolysis (to break down your fat cells, I assume). Other ingredients apparently release B-endorphines and reduce the need and desire to overeat in the wearer. Three quarters of testers reported that they didn't snack as much whilst wearing the perfume. So it must be true then…

I know that taste can have a biological reaction. For example, if you drink a diet soda, the sweet taste may prepare your body to receive sugar; even if that sugar doesn't materialise. However, I've never heard of the same effect based on smell alone. Though perhaps if the perfume smelt particularly revolting, eating would be the last thing you'd want to do!

Products like this sum up exactly what people want – an easy, no effort approach to weight loss. The ability to continue to give no regard to the food they put in their mouths. Sadly health rarely seems to be a driver for people to lose weight. People seem very reluctant to give up their SAD diet; never mind get off the sofa.

The Power of Scent: Real or Gimmick?

There’s no denying that scent has a powerful link to memory and emotion, but whether it can influence metabolism and suppress appetite is another matter. While the perfume in question boasts ingredients like caffeine, carnitine and spirulina, these compounds are usually only effective when ingested or applied in therapeutic doses. Applied topically in a diluted perfume? The evidence is lacking. Most likely, any reduced appetite might be a placebo effect — or due to the scent acting as a minor distraction.

How Marketers Sell the “Quick Fix”

What this perfume really demonstrates is the massive market for shortcuts. Marketing weight loss through beauty products taps into a desire to lose weight without sacrifice. Rather than encouraging a nourishing, long-term shift to a whole food diet, it’s all about instant results and minimal effort. And while some scents may elevate mood or reduce stress — which can play a role in emotional eating — there’s no clinical proof that a spritz of perfume can dissolve fat.

Understanding What Actually Drives Weight Loss

True fat loss requires a calorie deficit and usually improved metabolic health — not a fragrance. High-quality sleep, movement, and nourishing whole foods like those included in a Paleo lifestyle support the body’s natural ability to regulate hormones and burn fat efficiently. Compare that to relying on a perfume: one is proven through countless studies, the other is purely speculative marketing.

How Smell Can Influence Appetite

There is some research indicating that certain smells may influence hunger signals. For example, vanilla or peppermint have been shown to reduce appetite in small studies, possibly due to the way they affect the limbic system — the brain's emotional centre. But these effects are usually minor and inconsistent. And again, we're talking about diffused essential oils, not synthetic designer scents laced with bold marketing claims.

The Slippery Slope of Pseudoscience

When weight loss products use scientific-sounding terms like “lipolysis” and “B-endorphin stimulation,” it gives the illusion of credibility. But these words often don’t align with how the body works. For instance, lipolysis is a natural process that happens when insulin is low and the body taps into fat stores for energy — something that’s encouraged by avoiding high-sugar, high-refined-carb foods, not by dabbing on a perfume.

Psychological Impact of Weight Loss Gimmicks

Many people drawn to products like this are seeking hope. After repeated diet failures, they may feel demoralised and exhausted by traditional efforts. A product like this perfume offers a promise: that change can happen without discomfort. But this undermines the mental resilience needed to shift habits and build sustainable health. Long-term success comes from building confidence and consistency, not from gimmicks.

The Appeal of Convenience Over Commitment

We live in an era of convenience. Uber Eats, instant workouts, and even ‘biohacking' gadgets promise results faster than ever. So it's no surprise that a perfume claiming to help you lose weight resonates with people. But health, particularly metabolic health, rarely thrives in a convenience-first context. The Paleo diet succeeds precisely because it simplifies nutrition back to real food. No apps, no counting, just eating what your body recognises as food.

What Would Actually Help?

If scent really could help reduce snacking, perhaps it’s worth using natural essential oils as part of a broader routine. For example, inhaling peppermint oil before meals may reduce appetite. Or incorporating calming scents like lavender to help regulate stress, which is closely linked to overeating. These approaches don’t promise magic — but they may support an overall lifestyle geared towards health.

Placebo or Not, Behaviour Still Wins

Even if wearing a weight loss perfume does help someone snack less — what’s most important is what happens next. Behavioural change is what determines whether someone keeps weight off and improves their health. If the perfume acts as a behavioural cue to remind them of their goals and avoid snacks, great. But that same effect could come from wearing a wristband or writing goals on a mirror. The scent is not the magic ingredient — the mindset is.

The Bottom Line: Invest in Real Food, Not Fragrance

At $50 a bottle, this perfume isn’t cheap. For that price, you could buy a week's worth of organic vegetables, high-quality protein, or pantry staples for batch cooking. All of which will do infinitely more for your health than any designer spray. If you’re truly ready to change your habits, try meal prepping, walking daily, or even journalling your progress. Those are real actions — not just expensive illusions.

What About You?

Have you ever tried a product that promises quick results? Did it work — or was it all marketing hype? Have you used scent or rituals to support your own weight loss or wellness journey? Share your story in the comments. Your experience might just help someone else cut through the noise and choose a healthier, more realistic path.

Do you think there could be any scientific basis to the perfume makers claims? Of the overweight people that you know, how many would opt for a perfume, rather than a healthy (Paleo!) diet and lifestyle?

Tony Ferguson v paleo weight loss diet-min

Tony Ferguson Weight Loss Diet v Paleo

12 Comments

I was really surprised to see this poster advertising the popular Tony Ferguson weight loss diet. It advertises that with the joining fee you get a free lifetime membership.

Surely a weight loss program should “work” within a finite period? For a program to be working, I'd expect a successful dieter to lose at least 0.1 kg a week (the smallest interval most scales will measure). If a dieter is doing such a weight loss program for 50 years of their life, losing 0.1 kg a week – they'll have lost 260kg. Given that this seems rather ridiculous, I can only conclude that the lifetime membership is offered because dieters on this plan fail to achieve their weight loss goals – or put it all back on?

What is the Tony Ferguson Diet?

The diet appears to be a very low calorie diet, where dieters select from a range of heavily processed “meal replacement” products, such as shakes, soups and bars. These seem to replace one to two meals a day, with the remaining meal being a “proper” meal from a restricted list of allowable foods. The plan also recommends a lot of supplements of vitamins and minerals. These are vitamins and minerals that appear to be difficult to obtain when cutting out the natural food sources.

Good Ingredients?

These are the ingredients for one of the products, the Mixed Vegetable Soup. I'm not sure how something with 3% vegetables (which is mainly legumes anyway) is called “vegetable” soup, but still…

Milk solids, soy protein, thickeners (1442, 412), flavours, inslin, dried vegetables (3%) (corn, pea, red capsicum, tomato), yeast extract, salt, sunflower oil, onion powder, minerals (sodium phosphate, magnesium oxide, ferric pyrophosphate, zinc oxide, manganese sulphate, copper sulphate, chronium chloride, sodium molybate, potassium iodine, sodium selenite), anti-caking agent (551), colours (160a, 141, 100), garlic powder, vitamins (C, E, B3, B5, B2, B6, B1, A, folate, K, biotin, D, B12), parsley, flavour enhancer (635), spice & herb.

A Better Way?

Surely instead of being on a lifelong diet and not being able to eat real food, Paleo is a far better way to lose weight? Learning to eat properly – then eating that way for the rest of your life is a far more sustainable – and healthy approach.

Have you ever tried a weight loss plan like this? I'd love to hear your experiences and thoughts on these types of weight loss plans.

Why Paleo Offers a Sustainable Alternative to Meal Replacement Diets

When it comes to weight loss, the real challenge isn’t just losing weight — it’s keeping it off. That’s where the Paleo diet offers a powerful, long-term solution that diet programs like Tony Ferguson’s often struggle to provide. While replacing meals with powdered soups and bars might result in short-term weight loss, it does little to teach healthy eating habits or nourish the body in a way that supports long-term wellbeing.

The Paleo diet, by contrast, is based on eating real, whole foods that our bodies have evolved to thrive on: quality meat, fish, eggs, seasonal vegetables, natural fats, and fruit. It eliminates processed foods, sugar, grains, dairy (for strict Paleo), and industrial oils — all of which are common culprits in weight gain, inflammation, and metabolic dysfunction.

The Problem with Processed Diet Foods

Let’s take a closer look at a typical Tony Ferguson meal replacement. The ingredient list reads more like a chemistry lab than a kitchen pantry. Thickeners, anti-caking agents, flavour enhancers, colourants, soy protein, and synthetic vitamins may help create a low-calorie “meal,” but they do little to support your health or build a better relationship with food. Worse still, some of these additives may disrupt gut health, blood sugar regulation, or hormonal balance — undermining your weight loss efforts in the process.

Compare that to a breakfast of eggs with sautéed spinach and avocado, or a lunch of grilled salmon with roasted sweet potato and greens. Not only are these meals naturally nutrient-dense and satisfying, but they also teach you how to cook, shop, and eat mindfully — skills that serve you for a lifetime.

Does Paleo Work for Weight Loss?

Absolutely — and not just because it cuts calories by default. The Paleo diet helps regulate hunger hormones like ghrelin and leptin, stabilises blood sugar, and encourages fat burning through its focus on protein, healthy fats, and low-glycaemic carbohydrates.

Many people also report that they feel more energised, experience fewer cravings, and enjoy better sleep when they eat Paleo — all of which contribute to sustainable weight loss and better long-term health outcomes.

It’s not a quick fix. But unlike a processed meal replacement diet, it doesn’t need to be. Paleo teaches you how to eat in a way that supports your body’s natural balance — no shakes, bars, or artificial supplements required.

The Power of Nutritional Re-Education

One of the key differences between Paleo and commercial diet plans is the emphasis on education. Paleo is about understanding the why behind food choices, not just following a restrictive list. Once you understand how food affects your energy, digestion, skin, sleep, and mood, it becomes far easier to make good choices consistently — even without a meal plan or branded snack in hand.

The Tony Ferguson diet may offer “lifetime membership,” but what if you only needed to learn how to eat well once — and simply continued from there?

Choose Real Food Over Fake Solutions

If you're comparing Paleo vs meal replacement diets like Tony Ferguson's, consider what you're really looking for. Is it rapid weight loss with no long-term plan? Or are you seeking vibrant health, more energy, freedom from processed food, and a better relationship with your body?

Paleo isn't about perfection or following dogma — it's about building a way of eating that makes you feel good every day, while maintaining a healthy weight without being on a diet.

Have you tried both approaches? Did you transition from shakes and bars to real food? Share your story in the comments — I’d love to hear how Paleo worked for you.

Archive for year: 2012