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Five Ways to Eat Your Sunscreen paleo natural SPF UV rays vitamin D-min

Five Ways to Eat Your Sunscreen (Seriously)

Despite what conventional wisdom would have you believe, it is not in any way a bad thing to spend plenty of time in the sunshine – provided you don’t burn. On the contrary, it is essential to good health; it is the best (and only significant) source of Vitamin D, it ramps up serotonin (the ‘happy’ hormone), and boosts your energy and your immune system. With sunshine being so crucial to a happy and healthy life, it therefore makes no sense to stay in the shade between 11am and 3pm when you could be outside enjoying nature. It is important to protect yourself from harmful ultraviolet ways – but there are certainly alternatives to the chemically laden, commercial sunscreens found at your local pharmacy.

Eat your sunscreen

Food is a powerful healer, and it turns out that certain foods protect you from the sun from the inside out by boosting your skin’s natural protection against harmful UV rays. If you burn easily, try boosting your intake of the following foods:

Brightly coloured vegetables – Brightly coloured vegetables like carrots, sweet potatoes and capsicum (bell peppers) should be a significant part of your diet already; but if they are not, consider increasing your consumption. These vegetables in particular are a rich source of beta carotene, which has been proven to reduce sun sensitivity and sunburn intensity.

Leafy Greens – dark, leafy green vegetables like spinach, chard and broccoli all contain high levels of the antioxidants Lutein and Zeaxanthin, which protect the skin against free radical damage from UV rays.

Oily Fish – foods rich in omega 3, like mackerel, salmon and trout, are proven to guard against sunburn. If you’re not the biggest lover of fish, I’d strongly encourage you to take a high quality Omega 3 supplement. A healthy Omega 3: Omega 6 ratio has also proven to significantly reduce the risk of cancer.

Green tea – packed with antioxidants called EGCG’s which dramatically reduce the genetic mutations causes to skin cells by UV radiation. Try drinking Macha for an even more potent dose of these antioxidants.

Natural Sunscreen

If I'm expecting to be out in the sun for an extended period of time, to further reduce my risk of burning I will often make my own sunscreen from entirely natural ingredients. It’s easy to make, is nourishing for the skin, and you’ll smell way better than anyone else at the beach! Try the following recipe to naturally protect yourself from the sun.

1 ounce raspberry seed oil – this oil, which can be found in health food and even cook shops, has a natural SPF of approximately 30

1 ounce coconut oil – not only is it nourishing and intensely moisturising, virgin coconut oil contains an SPF of approximately 10.

2 ounces shea butter – nourishes and moisturises, and protects the skin against free radicals.

2 ounces of beeswax – emulsifies, and is naturally waterproof!

15 grams Zinc Oxide – helps to reflect the harmful UVA and UVB rays

20 drops of your favourite essential oil, such as lemon grass or ginger

In order to maintain a healthy level of tolerance to the sun, it is important that you expose yourself to it frequently (and ideally, for short periods of time.) Take your lunch outside, go on long weekend walks, or take up an outdoor sport if you have the time.

Supporting Your Skin With Hydration and Healthy Fats

Staying well hydrated plays a critical role in your skin’s ability to cope with sun exposure. Dehydrated skin is more prone to dryness, cracking, and inflammation, all of which can increase your sensitivity to UV damage. Aim to drink plenty of filtered water each day and include hydrating foods like cucumbers, celery, and watermelon. Coconut water is another excellent option, especially in the warmer months when you’re sweating more and losing minerals through your skin.

In addition to hydration, healthy fats are essential to maintain the elasticity and resilience of your skin. Avocados, olives, nuts (especially walnuts), and seeds like flax and chia provide the essential fatty acids your skin craves. These fats help keep your skin supple, act as a barrier to lock in moisture, and support the regeneration of skin cells after sun exposure.

Topical After-Sun Skin Support

Even when you’ve taken precautions, your skin may need a little extra love after a long day outdoors. Instead of reaching for chemical-laden after-sun products, try natural alternatives that support healing and reduce inflammation.

Aloe Vera Gel: Pure aloe vera (ideally straight from the plant) is cooling, soothing, and helps to repair sun-damaged skin. Store it in the fridge for added relief.
Jojoba Oil: Similar to your skin’s natural sebum, this oil penetrates deeply and helps reduce peeling or flaking after sun exposure.
Vitamin E Oil: A powerful antioxidant, vitamin E oil can be applied to the skin to speed up healing and support cellular repair.
Lavender Essential Oil: Just a few drops mixed into a carrier oil can reduce redness and inflammation, and is especially helpful for mild sunburns.

What to Avoid When Caring for Sun-Exposed Skin

Not all skincare ingredients are beneficial post-sun. Avoid exfoliants (like AHAs, BHAs, and scrubs), retinoids, and strong essential oils on freshly sun-kissed skin, as these can exacerbate sensitivity and cause further irritation. Avoid commercial after-sun lotions that list alcohol as one of the main ingredients — it dries out the skin and slows healing. If you can’t pronounce most of the ingredients on the label, it’s probably not something you want to apply to already vulnerable skin.

The Role of Antioxidants in Sun Protection

Antioxidants are not only essential for overall health, but they also play a direct role in neutralising the free radicals generated by UV radiation. When your body has enough antioxidants circulating, it is far better equipped to deal with short bursts of sun exposure without resulting in inflammation or skin damage. Besides beta carotene and the antioxidants found in green tea, make sure your diet includes:

Vitamin C-rich foods: Citrus fruits, berries, and cruciferous vegetables like broccoli all support skin repair and collagen production.
Selenium: Found in Brazil nuts, tuna, and eggs, selenium plays a protective role against sun damage and supports immune health.
Lycopene: Found in tomatoes and watermelon, lycopene has been linked to a natural boost in the skin’s SPF after several weeks of regular intake.

Creating a Balanced Sun Exposure Routine

While prolonged and unprotected exposure can be harmful, strategic sun time is essential for health — particularly for maintaining optimal vitamin D levels. In Australia, even with our sunny climate, vitamin D deficiency is surprisingly common due to overuse of high-SPF sunscreens and a culture of sun avoidance.

To strike the right balance, try spending time in the sun during the gentler morning or late afternoon hours when UV levels are lower. Monitor your local UV index to time your exposure intelligently. Start with short sessions (10–15 minutes), gradually building tolerance based on your skin type and geographic location. Keep your face protected with a wide-brimmed hat or natural zinc-based sunscreen, as facial skin is more prone to long-term damage.

Sun Safety for Children the Natural Way

For parents following a Paleo or holistic lifestyle, sun safety for children often feels like a minefield. Chemical sunscreens are a concern, but you also want to avoid sunburn at all costs. A few practical tips include:

Dress kids in lightweight, breathable long-sleeved clothing and a wide-brimmed hat for extended outdoor time.
Apply homemade or mineral-based sunscreen on high-exposure areas like the face, ears, and shoulders.
Encourage play in dappled sunlight or partial shade between 11am and 3pm if sun strength is extreme.
Include omega 3s and colourful fruits and veggies in their diet daily for internal skin protection.

Reassessing the “Slip, Slop, Slap” Mentality

Australia’s well-known sun safety campaign may have raised awareness, but it has also fostered a fear of the sun. Instead of avoiding sunlight altogether, the conversation needs to shift toward intelligent sun exposure. By building up your tolerance, supporting your skin nutritionally, and using natural products both before and after exposure, you can develop a balanced relationship with the sun — one that prioritises health, not just damage avoidance.

Like many aspects of a Paleo lifestyle, the solution lies in returning to nature and working with it, not against it. The sun is not the enemy. With mindfulness, moderation, and support from the inside out, it can be one of the best allies for your physical and emotional wellbeing.

What steps do you take to enjoy the sun without burning? Have you found any effective sunscreens, without all of the chemicals?

5 Ways to get more coconut oil in your diet paleo diet primal fat nutrition-min

5 Ways to Add More Coconut Oil to Your Diet

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You know the health benefits of coconut oil by now. It’s loaded with MCT’s (Medium Chain Triglycerides) and is a wonderful source of healthy saturated fat. It’s antiseptic, antimicrobial and anti-fungal, is excellent at improving gut health and even boosts your metabolism. There’s also a lot of research indicating it’s great for dementia/ Alzheimer's patients.

If you’re not the greatest fan of eating it by the spoonful (personally, I love nothing better, but we’re all different!), then it can be tricky getting copious amounts of the stuff into your diet. I get a lot of emails from people really keen to consume it – but who hate the flavour. Whilst you can get refined coconut oil, with none of the taste, it is a refined product – far better to go for the purest oil you can find.

If you’re looking to up your intake of coconut oil in a delicious way, then check out some of the great ideas below.

Bulletproof coffee – I've covered Bulletproof Coffee before as it is a fabulous way to enjoy the saturated goodness of coconut oil in liquid form. To make a DIY Bulletproof coffee, put a generous spoonful of coconut oil into a black coffee, and enjoy the creamier, mellower beverage it creates. Bulletproof coffee is also a proven energy boost and is a great start to the day if you are practising intermittent fasting.
Coconut oil chocolate – who doesn't love chocolate!? Home made chocolate bites are a fantastic way to get a little more coconut oil in your life. Simply melt down 1 tbsp coconut oil, and mix in 1 tsp cacao powder and half a teaspoon of raw honey. Leave this to set in the freezer for 20 minutes, and you’ll have a delicious block of coconut oil chocolate to enjoy! It’s extra tasty with a couple of chopped macadamias or goji berries thrown into the mix too.
Smoothies – if you’re making smoothies, why not add an extra dose of healthy fats by adding a tablespoon of coconut oil to the blender? You won’t notice the taste, but it will add a subtle creaminess to the mix.
Roasted Veggies – As one of the healthiest oils to roast with, coconut oil is a fantastic choice for tossing your favourite veggies in before roasting. It’s flavourless when used in this way, so works brilliantly if you’re adding herbs and spices to the mix. My favourite mix is sweet potato and delicata squash, tossed in a generous amount of melted coconut oil then sprinkled with cinnamon, rosemary, thyme and black pepper. Delicious!
Paleo baked goods – I'm not the biggest fan of Paleo baking, but when the occasion arrives, you could do a far lot worse than using generous amounts of coconut oil to make super moist muffins or melt in the mouth cookies.

These are just a few tasty ways to ramp up your coconut oil intake. Have I missed any?

60 Stupid Reactions To Your Paleo Diet

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Luckily, most people in my life either eat a broadly Paleo diet now – or at least understand it. But over the years I’ve been eating this way, I’ve had so many negative (or just plain confused) reactions from people, questioning why I've been eating this way.

Which of these reactions have you had? And what other reactions have you had? Share yours in the comments below.

Aren't you supposed to hunt all of your meat?
You need to eat a proper balanced diet, with all of the food groups
It's so boring eating like that! I couldn't do it.
I could never give up bread
What you eat is disgusting
Your body is going to go into starvation mode if you don't have snacks
Where do you get your B vitamins?
Oh, you mean Atkins
You won't be able to keep that up
I don't think it's right to deprive yourself of anything
It's dangerous to leave out an entire food group
Oh, another one of those fad diets
You're going to have a heart attack!
But what about rice?
But you don't need to go on a diet!
Your body can't digest all that meat
All that fat is going to clog up your arteries
I've been eating grains all my life and I'm ok
What about nuts?
Those gluten free foods are so expensive in the supermarket
Just because your skin, energy, hair, digestion, mood and body composition got better, doesn't mean you're healthy
Well I've read the China Study
Cavemen didn't live in houses and drive cars
What do you have for breakfast?
My great grandma lived to 104 and she ate bread everyday
I've studied nutrition and it's not healthy to eat like that. I know.
Why are you wearing gloves on your feet?
Don't you get constipated?
Cavemen didn't eat bacon. You had bacon for breakfast. I saw.
But what about oatmeal?
But it's my birthday, you've got to have a piece of cake!
What do you mean you don't eat Soy? Soy is healthy!
Eeeeeew you only eat raw meat! That's disgusting!
What can you have for lunch?
But my personal trainer says…
But where do you get all your energy?
That's so restrictive!
What about brown bread?
You must get so hungry!
But what about quinoa?
Are you still on your diet?
Isn't all that fat going to make you fat?
It's ok, I've cooked you a lentil bake instead
WHAT ABOUT YOUR CHOLESTEROL?
Are you going to go and live in a cave too?
Bread with spelt is ok though, right?
How do you get your vitamins and minerals without eating grains?
But the food pyramid…
You need wholegrains for fibre
You have to have grains because your brain runs on carbs, not fat
We've switched to brown rice now
Everything in moderation is what I say
But cavemen died at 20
My doctor said saturated fat will give you a heart attack
You poor thing, I could never give up pasta
I don't need to change my diet, I'm not overweight.
But what about wholemeal pasta?
That's a really stupid way of eating
You're just going through a phase
What do you mean you don't count calories?

Over to you! What's been the best reaction you've had?

Does the paleo diet help with arthritis-min

Can Eating a Paleo Diet Help With Arthritis?

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A couple of weeks ago I was asked by a reader whether adopting a paleo diet would help with their mother’s Arthritis – not having any experience of Arthritis myself, what better way to find out more than to post the question on the Paleo Network’s Facebook page? With almost 60,000 fans, there were a lot of responses, some of which you can read below…

From those who know…

A lot of people responding seem to suffer from Arthritis (or similar conditions) themselves, or had experience to share from family members:

I suffer with Osteoarthritis and seem to be really good eating Paleo.. When I get off track I know about it.
Bread and rice would have put me in a wheelchair eventually if I'd allowed it … Go paleo but strictly speaking only three months strict paleo cured me and eternal bone broth thereafter
I know someone who quit gluten for unrelated reasons and it helped arthritis a lot.
Take gluten out of diet. I had crippling fibromyalgia until realised it was coeliac disease
I have fibromyalgia, which is another inflammation-induced disease, and I definitely notice a huge difference in my pain levels & joint stiffness when I am following Paleo more strictly. Gluten is horrible for autoimmune diseases.
I have osteoarthritis and the Paleo Lifestyle has truly helped a lot. My nutritionist told me it would!
You have nothing to lose by trying it….my sister has seen her inflammation dramatically reduced the last two weeks on Paleo. She couldn't close her hand in the morning….now she can and no pain….go for it.
I too have fibromyalgia and have had amazing improvement after 20+ years of suffering.
Definitely try gluten free and work your way to paleo. I was diagnosed with arthritis and fibromyalgia. Was on methotrexate and enbrel…I went gluten free and was feeling better within a week! Now I am paleo! No more doctors and no more drugs!!
Absolutely it would help! I had inflammation in my hip so bad that I could barely walk in the mornings. After 3 months paleo – no pain, inflammation gone and no migraines either (which I had been getting on a regular basis for 10years) arthritis is caused by inflammation so it is soooo worth a try for her!
I have arthritis in my knees, I need knee replacement surgery. I also have degenerative disc disease. The x ray of my back looks like a train with the cars off the track. At the urging of my chiropractor I began my journey into Paleo. My pain levels on the scale of 1-10, 1 being less 10 being most, are down from 10+ to 0 to 2 on the average day. I would say it works for arthritis…
I found paleo whilst looking to help my arthritis. I've got inflammatory arthritis and since going paleo it's 90% better. No more NSAID's since week two. Been over a year now.
Get rid of gluten! My joint pains stopped when I went wheat free.
I have Rheumatoid Arthritis and I started eating Paleo during the Lurong Challenge…and I've noticed a huge difference in how I feel and in my mobility…get off the refined carbs!
I have Ankylosing Spondylitis and was in terrible pain. I am drug and pain free and in remission 2.5 yrs Paleo now.
The reason I'm Paleo is because of arthritis.. Pain-free now!!
I suffer from Psoriatic Arthritis. Paleo has decreased my pain immensely. Avoid glutens & refined sugars. It has blown my mind how different I feel, and the weight loss makes it even better!! Not a “diet”…it's a lifestyle change.
Yes! I had limited movement in my left arm. Been to physio, rheumatologist, had cortisone injections and anti-inflammatory pills. I have gone Paleo. Lost over 2 stone in weight and my left arm is now back to normal movement, I can even hook my bra at the back. I put this down to Paleo way of eating. I gave up sugar, gluten, wheat, all processed foods. I only use Coconut Oil and natural fats for cooking. Go on, give it at least 3 months and you ‘will' see/feel different inside and out. Good luck. I only want to share this to help! I also purchased a juicer and I juice lots of veg & fruits.
YES, YES, YES. I'm 64 and have NO aches and pains now.
Huge difference wouldn't have believed it till I tried it
My mum had the same issues with her hands and feet, gave paleo a go and her aches and pains reduced significantly!
Yes, yes, yes!!! I had years of inflammatory arthritis and no grains and sugars helped tremendously!
Had tendentious for 10 years,was gone after 1 month of paleo
Definitely. Arthritis in hands and legs markedly less in just a week. Cured my morning hobble which made me feel way older than my years and was not a very encouraging way to start each day.

Nightshades

Another common theme among those who replied was Nightshades and an autoimmune paleo diet. In many cases it seems following a broad paleo diet is not enough and an autoimmune protocol is needed:

Depends on the type of arthritis. Mine is autoimmune, and after being Paleo for just three weeks, my joints feel much better than they have in years! I also have more energy than I have in a long time.
Look at the autoimmune version of paleo which nightshades also contribute to inflammation.
I did once read that some arthritis sufferers had had a positive effect from excluding nightshades from their diet.
The autoimmune paleo protocol excludes eggs and nightshades too. When I first went paleo my arthritis wasn't at its worst but stopped with the new diet.
No nightshades
I have an autoimmune disease too & eating Paleo has made a massive massive difference!! Started on an autoimmune protocol now so hoping for more benefits
Go paleo and then beyond with AIP (Auto Immune Paleo), I control my joint pains and whenever I have gluten or nightshades, I flare up really bad so I know the foods I eat is impacting my health directly. Have her keep a small food journal to help her figure out which foods trigger certain responses.

Inflammation

Another popular topic in the arthritis discussion – inflammation:

Paleo would definitely help! Paleo is an anti-inflammatory diet which really has benefits for arthritic pain. By increasing good fats like avocado, nuts, seeds and cutting out refined oils and carbohydrates we can effectively reduce arthritic pain. Give it a go!
Paleo works well, eliminating gluten is a big part of it. Reducing the inflammation
Foods high in flavonoids contribute to inflammation
Wheat causes inflammations and arthritis is one of them!

Try this…

There were also a lot of suggestions about other things that could help – Turmeric got several mentions:

Turmeric capsules are pretty good for joints
Cinnamon and honey in hot water is good for arthritis pain
Daily bone broth heals achy bones … Home made easy peasy …. Elimination of caffeine too helps dramatically
Tell her to try ginger more in her diet anti inflammatory
And fish oils! Lots of them I take 10 x 1000mg every day and if I don't for a couple of days I have hip and knee pain, constantly! I swear by them.
Lots of salmon! Grass fed beef is high in omega three too!

Does Paleo help with Arthritis?

Judging by all of the responses, it definitely seems like eating paleo could help… My favourite comment sums it up nicely: “Get your mum on board. Tell her to give it a try for a couple of months ‘just to see’. She'll be amazed”

I’d love to continue the discussion – do you have arthritis? Has changing your diet had an impact? Please share your comments below!

Where Canola's Grow Rapeseed oil vegetable oil healthy paleo diet-min

Ever Wondered Where Canola’s Grow?

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Canola oil, otherwise known as rapeseed oil, is an oil growing in popularity in the Western world due to its supposed ‘healthiness’ as well as the fact that it is cheap to produce, and therefore, consume. Many people who follow conventional wisdom are switching to canola oil as their oil of choice for frying, roasting and baking – but the more you learn about it, the more you realise it really isn't a good choice…

It may seem strange, but the name ‘canola’ actually has no relevance to the plant it is made from whatsoever. In fact, ‘canola’ was a name chosen by the board of the Rapeseed Association of Canada – the ‘Can’ part standing for Canada, and the ‘Ola’ referring to oil. These marketing companies really aren’t geniuses, are they!?

Like any seed oil, rapeseed requires industrial scale processing to be turned into an oil. It is made my heating and then crushing the seed, before refining with hexane, bleaching with clay, and then deodorizing using steam distillation. You wouldn't eat an animal or vegetable that had been refined, bleached, and deodorized, so why should your oil be any different? We are all wise enough to know by now that ‘refined’ is a word that is most definitely doesn't fit the Paleo blueprint.

Canola oil is marketed as a ‘healthy’ product because it is low in saturated fat. We know by now that saturated fat isn't a bad thing – nope, quite the opposite. Saturated fat provides us with a pure, easy to metabolise form of energy – and that’s why I cook in coconut oil whenever I can. Canola oil also doesn't stand up well to heat, and goes rancid at fairly low temperatures – especially in comparison to stable fats like coconut oil, palm oil and ghee. Canola oil is high in erucic acid, a well known toxin that causes myocardial lipidosis (fatty degeneration of the heart). The majority of Canola oil is also genetically modified to be herbicide resistant.

Canola oil is also marketed as ‘healthy’ because it has a good Omega 3:6 ratio – approximately 2 parts omega 6 to 1 part omega 3. We know that the ideal ratio is 1:1; but, it’s worth holding our hands up and admitting that a 2:1 ratio is pretty good. However, we also know that omega 3s do not stand up well to heat. As Canola oil is processed using high temperatures, the omega 3 turns rancid quickly and is rendered useless – or even worse – toxic. What you are left with is a nasty, omega 6 rich liquid. Oh, and it doesn't even taste good!

The more you learn about Canola oil, the more you realise you are better off without it. It’s not a healthy choice at all, it’s just another product devised by intelligent marketing companies trying to sell a product at the expense of your health.

What are your opinions on Canola oil? Do you use it, or do you prefer olive oil, coconut oil, lard and ghee?

7 Ways to Keep it Paleo While Travelling

Whether it’s a holiday, a business trip, or just visiting friends and family, sometimes it can be difficult staying on track with your Paleo lifestyle when you’re travelling. We've all been in a situation at one time or another where we've been faced with food, sleep, or exercise difficulties when away from home – the important thing, however, is how you deal with them. Thankfully, with some proper planning, it’s easier than you may think to stay true to how you want to live when travelling.

1. Get an Esky/ cool box

If you’re going on a road trip, or even if you just travel for long hours in your work days, investing in a good quality Esky (cool box) is a no brainer. Fill it with ice, and it becomes a great place to store pre prepared salads, meats, hard boiled eggs, fruits and veggies when on the go. Plan your meals in advance so you’re not caught hungry, and stash them all in your cooler to stay fresh.

2. Bring travel safe snacks

If you don’t have access to a cool box or refrigerator, bring food that travels well. Packets of nuts, seeds, jerky, cans of tuna and whole fresh fruits are good options. Even home made fruit and nut bars are good if you’re hungry. If in doubt, bring extra – you can always share or simply take them home again. Make sure to bring plenty of water to stay hydrated.

3. Cooking Facilities

Whenever I travel now, I always aim to stay somewhere with cooking facilities – even if the standard isn't brilliant, a small fridge, a hob and a couple of pans can be life savers when you’re on holiday. Aim to stay with friends, relatives, or go self catering. Even some hotels have mini kitchens in the rooms these days, so try and book a room where you have the facilities to cook for yourself. Don’t forget to bring along your coconut oil!

4. Stock up on food whenever possible

When you’re in a new place, you never know when you might run out of options to get your hands on some good quality, fresh food. That’s why, when the chance comes along, its important you take advantage and stock up on as much as you can carry. If you come across a small butchers or farmers market, and you have the time available, fill your boots!

5. Research the area

If you are planning on eating out a lot when you’re away, it would be a good idea to do some research on the area before you leave. Check out the local restaurants and see if they have any choices on the menu that are suitable. If needs be, call them in advance and let them know your requirements – the chances are, they’ll be more than happy to help.

6. Intermittent Fasting

If it’s just a short trip, why not take it as an opportunity to experiment with intermittent fasting? You could do a 12, 24, or even 48 hour fast. This is an especially good technique when you’re on a long haul flight and don’t want to face the prospect of reheated aeroplane food.

7. Spontaneous Exercise

You’ll struggle to follow your usual training plan when you’re away, but that’s ok. When the opportunity presents itself, engage in some spontaneous exercise. Throw a few sprints into your day, go for long walks, swim in the sea – any little bit of activity you can squeeze in while you’re away will make you feel much better.

I’d love to know how you keep Paleo when travelling! Do you have any tips or tricks that I may have missed?

6 Unusual Meats You Should Try

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One of the many luxuries of a Paleo diet is all of the high quality meat, fish and poultry there is to enjoy. For me, it doesn’t get better than a grass fed fillet steak, a crisp wild salmon fillet or a couple of juicy chicken thighs. However, there are times when it feels like you have hit meat monotony; which is the perfect time to shake things up and introduce something new to dinner times. There are plenty of exciting, more unusual meats just waiting to be enjoyed…

Which of the following have you tried?

Ostrich

Ostrich is a delicious, rich red meat that is a brilliant alternative to beef or lamb. The meat actually comes mainly from the legs and back of the bird – there isn’t any breast meat available! It makes excellent burgers, and the steaks are lovely simply pan fried and served rare. It’s a very good source of protein, iron and calcium – and almost always free range too.

Kangaroo

Like Ostrich, Kangaroo meat is almost always free range – I'm still yet to visit a kangaroo farm! It has a texture that is somewhat like liver, and is best served rare and paired with rich flavours like garlic, sun dried tomatoes and caramelised onions. I've also seen kangaroo sausages, although they were made with wheat flour and some strange looking ingredients, so I decided to give these a miss – but making my own is definitely on the to do list.

Zebra

A mild tasting meat, Zebra has delicate ‘gamey’ flavours similar to venison. As it has a low fat content, it’s important not to overcook it and make it too tough – serve the steaks medium rare and enjoy with roasted root vegetables or a big green salad. Demand is increasing for Zebra year on year, so it can be pretty expensive. Make sure it’s from a good source with humane hunting methods and fast shipping from its country of residence.

Bison

Bison is very similar to beef, but it’s always wild – so not subject to any of the artificial hormones, drugs and feeds found in modern day beef production. For this reason, it’s more expensive, but definitely worth it. Bison mince makes excellent burgers and Paleo Bolognaise, and the steaks are perfect just as they are. It has a more well-rounded amino acid profile than beef as well, and is very rich in Iron and Vitamin B 12.

Crocodile

Likened to chicken, crocodile is a mild tasting, lightly coloured meat that works well in curries and stir-fries. You’ll find most of the good meat in the tail, which means it’s very lean. Make sure you source this meat sustainably though, as some species of crocodile are at high risk of extinction.

Camel

Camel has been enjoyed for centuries across Africa and Asia, and is a popular choice with Muslims as it is considered Halal. The flavour is slightly sweet and similar to mutton, and it benefits from slow cooking as it can be rather tough. One camel yields an exceptionally high amount of meat, as almost the entire animal (including the hump!) is edible. Camel blood is also consumed by many indigenous tribes in Africa – but I’d recommend staying clear of this one!

Are there any unusual meats that you have tried that I've missed? Please feel free to share them with me below!

The Paleo Guide to Cooking Oils which coconut oil olive lard tallow vegetable sunflower canola healthy-min

The Ultimate Paleo Guide to Cooking Oils

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In the Paleo world, we’re not scared of fat. Quite the contrary – we embrace healthy fats and encourage liberal consumption. We worship the health giving properties of coconut oil, olive oil and grass fed ghee. At the same time, we understand the danger of rancid seed oils with a scarily high Omega 6 content. All the information about fats can be somewhat confusing – so do you know what oil to use, and when to use it?

Coconut Oil

My personal favourite – and perhaps the all-round king of cooking oils, coconut oil really is a product that no Paleo kitchen is complete without. It’s shelf stable, rich in healthy medium chain triglycerides and doesn’t oxidise easily. It’s perfect for using in baked goods, for frying, for roasting vegetables – or just eating by the spoonful. Many people also use it as a natural moisturiser, hair product or lip balm. It’s also been proven to have antibacterial effects and is excellent for improving your gut health, boosting your immunity and improving your metabolism. If you’d rather not stock up on lots of different oils, coconut oil has to be the first on your list.

Make sure you buy the unrefined ‘extra virgin’ kind – it’s solid at room temperature and liquid at around 24 degrees C (76F). It can be pretty expensive compared to things like olive oil, which is why I buy mine in bulk!

Ghee

Ghee always throws up a bit of confusion for us Paleo folk, not least because it’s a form of dairy and dairy isn’t part of the Paleo framework. Yes, Ghee is clarified butter – but the process that makes it removes the problematic casein and lactose content. If you don't tolerate other forms of dairy, you'll probably still be ok with ghee. I’ve recently started including it in my diet, with excellent results – and it tastes amazing too!

It has a great omega 3 : omega 6 ratio (roughly 1:1) and is rich in vitamins A, D, E and K2. It’s one of the most stable fats for cooking at high temperatures, so is great for frying and roasting. However, it is expensive, and if you can’t buy it grass fed, you’re probably better off without it altogether.

Palm Oil

Similar to coconut oil in that it is shelf stable and rich in healthy saturated fats, palm oil is generally more expensive and harder to find. It also draws about controversy because of its sustainability and the impact palm oil farming is having on Orang-utan populations. If you can find it from a verified, sustainable source, and you can afford it – then use it much as you would in coconut oil (except in baking). If you can’t, stick to the good stuff above.

Olive Oil

Probably the most popular and well known healthy oil – olive oil is one of those that you can enjoy with your conventional wisdom friends without getting into an argument about the health benefits of saturated fats. It stands up fairly well to heat, so makes a decent oil for light pan frying – but it’s much better as a dressing, drizzled liberally onto salads, meats, or used in pesto. You’ll find lots of different flavours and colours of olive oil on the shelves; just make sure you always buy ‘Extra Virgin’ and ideally organic. In my experience, the darker the colour, the tastier it will be.

Animal Fats

Animal fats are much maligned in conventional wisdom, but why so?

Avocado Oil, Walnut Oil and Macadamia Oil

Experiment with these as dressings and enjoy their unique flavours – but don’t attempt to cook with them. They’re not the most heat stable, and besides, they’re expensive so why would you want to? Buy them in dark bottles where possible to minimise oxidation.

Storage Matters: Keeping Your Oils Fresh

Even the healthiest Paleo cooking oils can become harmful if they’re stored incorrectly. Oxidation is a real issue — especially for oils that are sensitive to light, air, or heat. If your olive oil is sitting in a clear bottle by the stove, it’s probably well on its way to rancid. Make sure you always:

Store oils in dark glass bottles (or stainless steel) away from sunlight
Keep lids tightly sealed to reduce air exposure
Avoid storing oils near the oven or other heat sources
Buy smaller quantities if you don’t use oil quickly — freshness is key

As a general rule, saturated fats like coconut oil, ghee, and tallow are more stable and less prone to oxidation, whereas oils like walnut or macadamia are far more delicate.

What About Smoke Points?

If you’ve ever wondered why some oils are better for high-heat cooking while others are only suited for drizzling, it comes down to their smoke point — the temperature at which oil begins to break down and produce free radicals. Here’s a quick guide for common Paleo oils:

Oil/Fat	Approx. Smoke Point (°C)	Best Use
Coconut Oil	177–232°C	Frying, roasting, baking
Ghee	250°C	High-heat cooking, sautéing
Olive Oil (Extra Virgin)	160–190°C	Dressings, light pan-frying
Avocado Oil	270°C	Grilling, frying, searing
Tallow	200–250°C	Deep frying, roasting
Duck Fat	190°C	Roasting, shallow frying

Choosing the right oil for the right purpose isn’t just about taste — it’s also about health. When oils are overheated past their smoke point, they degrade, releasing harmful compounds and destroying beneficial nutrients.

Rendered Animal Fats: Rediscovering the Old Ways

While tallow, lard, and duck fat may have fallen out of favour during the low-fat craze of the 80s and 90s, they’re making a comeback in the Paleo community — and for good reason. These traditional fats are:

Stable at high temperatures
Rich in flavour
Loaded with fat-soluble vitamins (especially if grass-fed or pasture-raised)
Inexpensive to make at home from leftover cuts

If you roast meat regularly, don’t throw away the drippings. Strain and store them in a glass jar in the fridge — they make amazing roast potato fat or can be used in pan-frying savoury dishes. Homemade tallow (from beef) and lard (from pork) are especially good for stir-fries, frying eggs, or crisping up vegetables. Duck fat, in particular, is revered for its unmatched flavour when roasting root vegetables or making confit.

Sourcing Paleo-Friendly Oils

When buying fats and oils, the source is everything. Not all ghee is grass-fed. Not all coconut oil is cold-pressed. Not all olive oil is even real! Look for the following to get the best quality:

Extra Virgin Olive Oil: Cold-pressed, dark bottle, ideally Australian, Spanish, or Italian with harvest date on label
Coconut Oil: Organic, cold-pressed, virgin (avoid refined unless deodorised for a specific purpose)
Ghee: Grass-fed, cultured if possible
Tallow & Lard: Grass-fed and pasture-raised, ideally homemade from clean animal fat
Avocado & Macadamia Oils: Cold-pressed, sold in dark glass bottles, no additives

With so many oils diluted or blended with cheaper alternatives, it pays to read labels carefully. If the price seems too good to be true, it probably is.

Flavour First: Cooking Oils as Ingredients

In Paleo cooking, oils aren’t just functional — they’re part of the recipe. Each one brings its own distinct character to a dish. Use ghee to create nutty depth in your scrambled eggs. Roast pumpkin in duck fat for a rich, velvety texture. Drizzle macadamia oil over grilled zucchini for a slightly sweet, Australian bush-tucker edge.

The secret is to match the oil to the mood. Coconut oil adds a tropical twist to curries or baked sweet potatoes, while olive oil is perfect for Mediterranean-style dishes. And if you’re lucky enough to get your hands on homemade tallow? Roast up a big tray of carrots, parsnips, and beets and let the flavour do the talking.

Summary: Choose Wisely, Cook Boldly

Fats are foundational to the Paleo diet — not feared. They provide satiety, help absorb nutrients, and bring essential flavour to our meals. By choosing heat-stable, minimally processed, nutrient-dense oils, you’ll get all the benefits without any of the downsides of modern processed fats.

Still using vegetable oil “just to finish off the bottle”? Do yourself a favour and toss it. Stock your pantry with oils that your great-grandparents would recognise — and your body will thank you.

🥥 What’s your go-to Paleo cooking fat these days? Tried duck fat on roasted cauliflower yet? Let me know what you’re cooking with in the comments below!

How people react when I tell them I eat paleo 6 reactions diet healthy eating-min

The 6 Most Common Reactions When I Say I Eat Paleo

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In a world where different cultures, races, religions and sexualities gain more acceptance than ever before, it never fails to surprise me how much shock and confusion people express when I explain to them about my Paleo lifestyle. It’s amazing how even though the knowledge is out there for everyone to access, so many people choose to ignore it and follow conventional wisdom. When explaining how I choose to live and eat, I'm usually hit with a barrage of questions. These are the most common reactions:

1. So what do you actually eat?

By far the most common, and perhaps the most stupid question people ask me is ‘what do you actually eat!?’ When I tell them that I don’t eat grains, sugar, dairy, or processed food, people seriously struggle to contemplate what would be on my plate at meal times. ‘So no pizza? No bread? How do you survive?’ I don’t just survive; I thrive, and feel healthier every day. Instead of explaining to people what I don’t eat, I now tell them all the wonderful things I do eat instead. Meat, fish, loads of veggies, nuts, coconut, fruit, even the odd bit of dark chocolate. I find this generates a much more welcome response.

2. But doesn't eating meat give you colon cancer?

No. No it doesn't. Do your research – meat is an essential part of a healthy lifestyle, and if you don’t eat it, you’d feel much healthier and stronger if you did.

3. How can you be healthy without whole grains?

The amount of people that are still tricked into believing that whole grains are healthy is startling. If I have the energy, I’ll explain to them about anti nutrients, lectins, gluten, phytic acid and intestinal permeability. If I don’t, I’ll simply tell them that vegetables are much more nutrient dense and therefore healthier.

4. But how do you get your calcium?

‘Calcium makes your bones grow stronger’ said the famous Petit Filous advert. Many people ask me how I get my calcium without dairy – when I just tell them how kale, broccoli, sesame and almonds are my friends – and how it’s also important to balance your calcium levels with adequate magnesium and other trace elements, if you really want strong bones.

5. So do you run around chasing wild animals with a spear (sarcastic laugh)

The more facetious opposition will often snigger and make a very silly comment implying that a ‘caveman’ lifestyle has no relevance in the modern day world. I’ll often explain to them how my workouts replicate real life situations that our ancestors would have found themselves in – including weightlifting, sprint training, and CrossFit. I’ll then go on to tell them what a difference this has made to my body composition and general fitness. Sometimes though, I’ll just laugh and say ‘Yes. Yes I do. Don’t you?’

6. And what’s with the shoes? Aren't they bad for your joints?

Once again, the way modern day marketing has invaded the vulnerable brains of our fellow humans amazes me. When people see me running in my Vibrams, they genuinely believe that I'm going to cause serious damage to my knees, ankles and spine because there isn't enough ‘cushioning.’ Quite honestly, this one doesn't even warrant a response!

These are just a few of the questions I am faced with whenever I tell people about how I live. Have I missed any? What are the funniest reactions you've ever received when you tell people you are Paleo?

The Broader Social Reactions to Eating Paleo

One of the most interesting aspects of following a Paleo lifestyle isn’t just the food — it’s navigating the social reaction it often triggers. Unlike some dietary choices that people seem to accept without question, saying you eat Paleo often prompts immediate curiosity, confusion, or even debate. For a way of eating rooted in ancestral health and whole foods, it certainly seems to provoke disproportionate scrutiny.

There’s a cultural assumption that if your choices don’t align with conventional nutrition advice — like eating whole grains, low-fat dairy, and avoiding saturated fats — you must be misinformed. This can make conversations around Paleo exhausting, especially when you’re met with an air of smug scepticism rather than genuine curiosity. And yet, these exchanges are often opportunities in disguise — chances to plant seeds, share ideas, and maybe even inspire change.

Understanding the Root of the Reactions

The intensity of these reactions often comes down to how entrenched food beliefs have become. From government dietary guidelines to decades of marketing campaigns, we've been programmed to believe that cereal is a healthy breakfast, low-fat yoghurt is essential, and red meat is a danger to our arteries. When someone lives outside of those guidelines, it can be jarring to people who haven’t questioned the mainstream narrative.

There’s also an emotional component to food. It’s not just about nutrients — it’s about identity, culture, and comfort. When someone rejects the foods others see as staples, it can feel like a personal judgment, even if that’s not the intention. Understanding this helps make sense of why people sometimes react so strongly to the mention of Paleo.

Why the Paleo Lifestyle Seems Threatening

The Paleo lifestyle often implies effort — meal prepping, label reading, cooking from scratch, and staying active. For people who feel stuck in their own habits or overwhelmed by the idea of change, hearing about someone else's discipline or intentionality can stir up feelings of guilt or defensiveness. It’s not really about your lunch of grilled lamb and roasted cauliflower — it’s about what it represents.

And then there’s the deeper threat: that if Paleo principles actually make sense, it means the conventional wisdom they’ve trusted might be flawed. That’s a difficult realisation to grapple with, especially for those who’ve followed the guidelines to the letter and still struggle with their health.

Finding Connection Instead of Conflict

Rather than treating every reaction as a challenge to defend against, it can help to reframe them as moments of connection. Often, people ask questions because they’re genuinely curious — they’ve seen you looking healthier, stronger, or more energetic, and they want to know more. Even sarcastic comments usually come from a place of uncertainty or misunderstanding, not malice.

Over time, I’ve learned to tailor my responses. Some people are ready for a deep dive into nutrition science and ancestral health. Others just want to know if I ever eat cake. Either way, approaching conversations with empathy rather than exasperation goes a long way. No one ever changed their views because someone made them feel stupid.

When to Share — and When Not To

There’s a time and place for sharing your Paleo perspective. Not every BBQ or office lunch is the moment to unpack the problems with seed oils or the myth of whole grains. Sometimes, just living by example — looking well, feeling great, and not making a fuss — is the best advocacy there is.

That said, if someone is struggling with their own health and comes to you with questions, it’s an invitation to share. These are often the most rewarding conversations, where you can share not only what you eat, but why it matters and how it’s changed your life. For many of us, Paleo isn’t just about food — it’s about reclaiming our energy, mood, mobility, and self-confidence.

Making Paleo Your Normal

The more time you spend eating Paleo, the less it feels unusual — even when the people around you don’t get it. Over time, you’ll likely find new friends who share your outlook, favourite cafes that cater to your needs, and go-to meals that make staying on track effortless. What once felt radical or isolating begins to feel like second nature.

And here’s the irony: while you might still get the occasional eyebrow raise or snide remark, you’ll also be the one people turn to when they’re ready to make a change. Whether it’s because of weight gain, fatigue, or a health scare, many people eventually reach a point where they’re ready to question the status quo. When they do, you’ll be there — living proof that there’s another way.

Final Thoughts

Choosing to eat Paleo isn’t just about food — it’s about opting out of a broken system. It’s about trusting your body, honouring your ancestry, and building a lifestyle that supports long-term vitality. And while it may invite some awkward conversations or unsolicited opinions, it also invites transformation — for you, and potentially, for the people around you.

If you’ve experienced your own funny, frustrating, or inspiring conversations about Paleo, share them in the comments. Let’s keep normalising this way of living — one reaction at a time.

YOUR Quick 20-Minute Paleo Dinner Ideas

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I recently asked the followers of the Paleo Network's Facebook page for their favourite quick paleo dinner meals and got some great replies (and only one “McDonalds” comment!) – here are 70 of them…

Steak & beef ideas

This was by far the most popular meat people use for a quick dinner, here are some of the responses:

Reheated beef stew that I make sure I have frozen
Steak and salad
Steak, eggs and broccoli.
Steak and salad
Steak and steamed veggies
Steak with a side order of steak
Sautéd kale & cherry tomatoes w garlic, onion & olive oil, sweet potato rosti & BBQ grilled steak – quick, easy & yummy
Steak and sweet potato
Grass fed beef broiled topped with egg. Sweet potato coins, Raw red onion slices on top of fresh spinach, grated carrots, sliced avocado with fresh lemon juice and thinly sliced elephant garlic. Yummy!
Bbq steak sliced placed on a large salad topped with a soft boiled egg and crumbled blue vein. Yummo!
Steak with Morton Bay bugs, Sweet Potato Mash and steamed beetroot and zucchini…..exactly what I'm having tonight!!
Steak or pork chop, pan fried with cumin seeds … then cabbage, kale spring onions and broccolini all sauteed in the pan juices…. super quick and absolutely delicious!
Steak on the BBQ on salad. That's what we are about to have.
Bison burgers with caramelized onions and grilled zucchini slices.
Steak and broccoli

Fish & Seafood

Another popular choice:

Salmon cooked on the sandwich press and steamed veg
Shrimp
Coconut salmon and green salad!
Tuna and salad
Steamed shrimp with broccoli/cauliflower!
Salmon with lemon, parsley and garlic, spinach and kale
Salmon and salad, bacon & eggs, ham & salad
Oven Grilled salmon or any other fish and greens or salad to go with it.
Baked Salmon vegies and dip
Half an avocado with fresh prawns
Grilled salmon with green veg
Salmon steak on a bed of English spinach with avocado and mango and drizzled with fresh lime….nom nom nom!!!!

Lamb Dinner

Lamb chops are so quick to cook, I thought a few more people would have suggested this:

Lamb chops, cauliflower rice and sweet potato mash
Lamb chops and sweet potato mash
Lamb tagine
Lamb chunks braised in onion garlic and ginger cooked with prunes
Sliced cold lamb roast with salt and fruit/veggie juice.

Chicken & Turkey

Lots of great ideas here too:

Chicken broccoli and kumara gets boring but fast and effective haha
Baked chicken with kumara all in one tray
Grilled chicken breast and sweet potato mash with steamed veggies.
Paleo turkey nuggets pan fried in coconut oil. Yum!
Baked chicken thighs with green beans & shallots sautéed in coconut oil.
Chicken breast meatballs with herbs, sundried tomatoes, onion, garlic and Parmesan served with walnut salad. Or poached chicken breast and steamed veggies.
Ground turkey, kale, Brussels Sprouts, bone broth fried over mashed parsnip
Chicken (scrambled eggs with onion, spinach, bacon)
Chicken Red curry on a bed of grated zucchini
Salad & coconut chicken
Salad and chicken Sandwich using lettuce instead of bread! Mmmm
Chicken thigh marinated in my garden herbs and a big salad
Spiced grilled chicken tenderloins on a mango, avocado, lettuce, tomato salad. With orange balsamic dressing… yummo…
Chicken breast, grape tomatoes and shallots. Cook in oil of choice in a pan and any spices you like on top of stove. Easy peasy.

Eggs

I use eggs a lot when I need to prepare something to eat in a hurry, as do you by the looks of it:

Eggs and almond butter
Bacon and eggs
spinach and mushrooms sautéed in ghee with soft boiled eggs= Heaven. It's the perfect meal.
Eggs and shrimp for my daughter, eggs and salami for my son… lol. Add chicken broth to it and stir, microwave if you are in a rush. Cook over a pan if you have more time. Quick and easy. You can also add in frozen/non-frozen veggies, herbs, etc. Apple slices, Clementine, other fruit on the side.
Squashed avocado with boiled eggs and steamed carrot and broccoli- all together it's DA BOMB
Eggs and anything or everything.
Eggs and sautéed sweet potatoes!
Omelette!!
Omelette filled with veggies, or meat and a big salad.
Onion, sweet potato, mushrooms, turkey bacon, all fried up with two whole and two egg whites cracked on top

And the rest

A few paleo versions of non-paleo favourites cropped up to:

Taco salad.
Paleo fajitas.
A salad with whatever meat I have cooked in the fridge.
Jamaican curry
Soup, salad, raw veggie tray, stir fry…
Cabbage and bacon
Fajitas and a great salad.
Meat & veg. Who knew?
A frittata loaded with veg, a chicken stir fry or Thai curry, grilled chicken and salad, or chicken thigh fillets marinated in coconut milk, ginger and chilli then grilled and served with steamed Chinese greens. So many quick, delicious, and stupidly easy meals to make!!
Paleo chilli con carne
Paleo bratwurst & sauerkraut
Leftover spaghetti squash with 3 over easy eggs…salt and pepper of course.
I make a stir fry….ANYTHING!! use eggs, meat, veggies, coconut aminos and spices…. The great thing about paleo….you can make dinner quickly and it is ALWAYS great!!! I keep my veggies cleaned…ready to cook or make salad. Always have a meat ready to cook…whether it is beef, chicken, fish or deer meat.
Whatever animal is unlucky and slow enough to be near my chompers

Why Quick Paleo Dinners Work So Well

One of the best things about eating Paleo is how fast real food can be. With no processed sauces, grains, or complicated prep, a nutrient-packed dinner can hit the plate in 20 minutes — sometimes even less. Whether it's steak and sweet potato, a chicken stir-fry, or a veggie-packed omelette, Paleo makes it easy to whip up meals that are both satisfying and simple.

In Australia, access to fresh meat and seasonal produce makes quick Paleo cooking even easier. With a bit of prep — like keeping your veggies chopped and your proteins ready to go — there’s no reason to rely on takeaway or processed food.

If you’re just starting out or short on time, don’t overthink it. Pair a protein with veg, add healthy fats like avocado or olive oil, and season generously. Done.

Got a go-to fast Paleo dinner that’s not listed above? Share it in the comments — let’s keep the inspiration (and the dinners) coming!

So over to you. Please share your answer in the comments below: “You've got 20 minutes to put dinner together – what's your favourite quick paleo meal to make?”