Blog Posts Archives - Page 18 of 42

Facebook follow the paleo network page-min

Are You On Facebook?

If you aren't already following the Paleo Network on Facebook – you should be! With several thousand followers and several posts a day there will be something to inspire, motivate, provoke some intrigue – or just make you laugh!

Facebook is also a great way to get quick advice, see what's going on in the World of Paleo and get local knowledge on all things health and Paleo – whatever time of day it is.

So, if you aren't a fan, please head on over and like the page! And if you have any suggestions about what you'd like to see – get in touch!

Why Following Paleo Pages on Facebook Matters

If you’ve been on a health journey for a while, you’ll know that mindset and consistency are everything. And when it comes to staying inspired, nothing beats being part of an active community. Facebook may not be the new kid on the block anymore, but it remains one of the best platforms for connection, discovery, and day-to-day motivation – especially for niche topics like Paleo.

Following a well-curated Paleo page on Facebook (like The Paleo Network!) helps you stay on track in more ways than one:

Daily reminders of why you started your Paleo journey
New recipes to keep your meals interesting and enjoyable
Motivational posts when your willpower is running low
Community discussions where you can ask questions or help others
Breaking news about food industry updates, legislation, or scientific findings
Tips and tricks for eating Paleo in a modern world full of temptations

In short, it’s like having a digital accountability buddy that you don’t even have to message.

What You'll Find on The Paleo Network Facebook Page

The Paleo Network Facebook page is a unique resource that blends inspiration with information. Here's the kind of content followers enjoy:

🥑 Paleo Recipes That Actually Work

From quick lunches and slow-cooked dinners to decadent Paleo desserts, you'll find a wide variety of dishes that are 100% grain-free, dairy-free, and delicious. Our posts often include reader-tested tweaks and photo results, so you can get ideas, suggestions, and confidence before trying something new.

🧠 Thought-Provoking Health Insights

Ever read an article and thought, “Why didn’t anyone teach me this at school?” That’s the kind of content we aim to share. From hormone health and gut microbiome studies to myth-busting diet fads, we link to valuable content from across the Paleo community and trusted experts in ancestral health.

🧘 Motivation & Real Talk

Let’s be honest: not every day is easy. That’s why we mix it up with encouraging quotes, gentle reminders to stay kind to yourself, and some humorous takes on the not-so-glamorous side of living a healthy lifestyle. Sometimes all you need to stay on track is a single sentence that resonates.

🌍 Local Australian Paleo Finds

Live in Sydney, Melbourne, Brisbane, or a regional town in between? Followers often tag us with amazing new Paleo-friendly discoveries in their local supermarkets, cafes, or markets. These insider tips are gold – especially if you're trying to stay healthy without ordering every ingredient online.

Why Facebook Still Works for Niche Communities

Some people have written off Facebook as a platform for older generations or political rants. But for health-conscious niches like Paleo, it remains one of the most effective tools for connection. Why?

Groups & Pages build micro-communities around specific goals.
Long-form engagement is encouraged (unlike the rapid scroll of Instagram).
Event planning is easy, whether you’re attending a local Paleo meetup or Zoom-based workshop.
It integrates with everything, from email newsletters to blog posts, allowing you to stay connected across platforms.

You may follow Paleo creators on YouTube, Instagram or TikTok – but Facebook is where the conversations actually happen.

Be Part of a Bigger Paleo Community

One of the great things about the Paleo Network Facebook page is that it's not just about reading – it’s about engaging. Here are just some of the ways you can participate:

Comment on recipe threads and see how others tweak ingredients.
Share your own meal photos – people love to see how real-life Paleo looks.
Join conversations about food politics, ancestral practices, or food intolerances.
Help a beginner out by answering their questions with kindness and experience.
Tag friends and family who might benefit from a Paleo way of eating.

Being part of something bigger than yourself adds a level of accountability that you just can’t get from silently reading blogs.

What Our Followers Say

We often hear feedback like:

“I wasn’t sure about going Paleo, but seeing the community here made me feel less alone.”

“Thanks to your page I discovered so many Aussie brands I wouldn’t have known about!”

“Your coconut flour pancake recipe literally changed my weekends!”

“It’s so helpful to see Paleo adapted for an Australian lifestyle – not everything has to come from a US blog.”

This kind of feedback fuels the community – and your interaction can help shape what we share next.

Looking for Specific Paleo Help?

Let us know what you'd like more of! Here are a few popular post categories our followers keep asking for:

Paleo for beginners – easy entry points without overwhelm
Paleo and weight loss – what's real, what's hype, what actually helps
Family-friendly Paleo – kids lunchbox ideas, meal prep strategies, fussy eaters
Budget Paleo – how to eat clean on a $50/week plan (yes, it’s possible!)
Paleo for health conditions – autoimmune protocol, thyroid, PCOS, skin health
Fitness + Paleo – movement that aligns with an ancestral lifestyle

Comment directly on our Facebook posts or send us a message – we love tailoring content to what you actually want and need.

Ready to Join?

If you’re not already part of the tribe, head over to Facebook and follow The Paleo Network. It takes two seconds, and it might just be the nudge you need to feel re-inspired, re-energised, and back on track.

Already following? Great! Please share the page with friends or family who might be ready to explore a healthier way of eating. And while you're there, say hello – we’d love to know more about your Paleo journey.

Let’s keep the conversation going… one like, share, and comment at a time.

Vitamin B1 Thiamine & the Paleo Diet-min

Vitamin B1 (Thiamine) in the Paleo Diet

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Thiamine – it is not a vitamin you hear about often, but yet it is vital to the functioning of your body. You see, Vitamin B1 is used in the body to maintain cellular function, and it is important to keep all the organs working as they should. It helps along in producing energy from carbohydrates, and also supports the working of the nervous system.

People who consume a lot of highly processed foods, sweets and sodas are at a higher risk of Vitamin B1 deficiency – which is one reason why the Paleo Diet is great for maintaining health. In addition, a deficiency can occur because of alcohol abuse, liver disorders, kidney dialysis, and over-dieting, and you might need more B1 if you have chronic stress, or are a smoker. How do you know you might be deficient? Aspects that can indicate that are a feeling of numbness or muscle tenderness (especially in the legs), loss of appetite, and frequent “pins and needles” sensations. Vitamin B1 deficiency also causes the syndromes of beriberi, Wernicke-Korsakoff syndrome, and optic neuropathy.

But let’s look at the bright side! Sufficient consumption may play a role in the prevention or treatment of a number of health conditions, including alcoholism, Alzheimer’s, Crohn’s disease, congestive heart failure, depression, epilepsy, fibromyalgia, Korsakoff’s psychosis, multiple sclerosis, and Wernicke’s encephalopathy. But knowing that it supports muscle function, brain health and learning capacity, and acts as an antioxidant should be a good enough reason to include more of it in your diet!

How much Vitamin B1 do you need?

The recommended daily amount is 1.4mg, and there appears to be no upper limit you should be worried about, since high doses do not appear to carry a risk of toxicity.

Where can you get thiamine from?

The Paleo Diet is a great way of getting optimal levels of Vitamin B1. Below are some of the best sources of Thiamine – do you already include them in your diet?

Sesame seeds and tahini (sesame butter) – A staple in Middle-Eastern cuisine, sesame butter provides 106% of your daily need of thiamine in 100g, one tablespoon providing 15%. An easy way of including tahini in your meals is to make a simple sauce from it – mix it with a bit of lemon juice and salt, adding water to reach a good consistency – then eat it with roasted or grilled vegetables. Sunflower seeds that provide 7.5% of daily Thiamine in a tablespoon, are a great addition to salads and stir-frys. Yum!
Tuna – Here’s a great reason for adding tuna to your salad or cooking a tuna steak for dinner – just 120 g of tuna will provide as much as 40% of your daily need of Thiamine.
Sunflower seeds – Another great addition to your salads or home-made trail mix you can have on the go, sunflower seeds provide 6% of your daily need of vitamin B1 in two tablespoons.
Pork chops – Trying to decide what meat you want to have for dinner? Why not go for pork chops? A serving of just 100g provides 83% of your daily Thiamine need.
Asparagus – This micronutrient-dense spring vegetable is also a great source of Thiamine. 1 cup of asparagus stalks will cover 12.7% of your daily need.
Spinach – Yet another reason to add spinach to your diet! 1 cup of cooked spinach provides 11.3% of your daily Vitamin B1 need. If you’re not a fan of spinach by itself, try adding it to smoothies – you’ll be surprised at how much of it you’ll be able to eat.
Pineapple – A cup of pineapple pieces will provide you with 8.7% of your daily need. This is a great reason to end your meal with some juicy slices, or using pineapples to prepare an exotic smoothie.
Oranges – Just one fruit provides you with 7.3% of your daily Thiamine need, making oranges a great snack to have on the go. Also, you can try adding orange slices to salads – delicious!

What else do you need to know about the consumption of vitamin B1?

The adequate absorption of Thiamin requires a good supply of vitamins B6, B12, and folic acid, so it is important that you get good overall nutrition from whole foods – for which the Paleo Diet is a great solution.

How Cooking and Food Preparation Affects Thiamine

Thiamine is a water-soluble vitamin, which means it dissolves in water and is easily destroyed by heat. This is important to consider when cooking your food. Boiling vegetables for extended periods can lead to a significant loss of Vitamin B1, especially if the cooking water is discarded. To retain more of this valuable nutrient, opt for steaming, quick sautéing, or lightly roasting thiamine-rich vegetables. Where possible, eat foods raw or minimally cooked to protect this delicate vitamin.

Blanching and Stir-Frying for Better Retention

When preparing greens like spinach or asparagus, a quick blanch or stir-fry can help preserve their B1 content. Using a cast-iron or stainless-steel pan with a touch of olive or coconut oil, stir-fry veggies for just a few minutes until vibrant. This technique not only saves time but also ensures you're getting more of the vitamins your body needs.

Who’s Most at Risk for Thiamine Deficiency?

Thiamine deficiency doesn’t just happen in developing countries or among extreme cases. In modern Western diets, many people unknowingly fall short due to high consumption of refined carbs, alcohol, and processed snacks. People at higher risk include:

Those following a high-carb, low-nutrient diet (especially white flour-based foods and sugary drinks)
Individuals with chronic alcohol use, which interferes with absorption and storage of thiamine
Older adults, whose absorption efficiency tends to decline with age
People under prolonged stress or with adrenal fatigue
Pregnant or breastfeeding women, due to increased nutritional demands

Even athletes or people following intense fitness regimens may benefit from increased B1 intake, given its role in energy production and muscle performance.

Thiamine and Mental Clarity

Did you know that thiamine is essential for optimal brain function? It plays a key role in the metabolism of glucose, which is the brain’s primary source of energy. A deficiency can lead to foggy thinking, memory issues, and even mood imbalances. If you’ve been feeling mentally sluggish or unusually irritable, poor B1 intake could be a hidden factor.

Support Cognitive Health Naturally

Instead of reaching for stimulants or quick fixes, try increasing thiamine-rich whole foods in your diet. Pork, seeds, and leafy greens support your brain without the crash. Many followers of a Paleo lifestyle report clearer thinking, better sleep, and improved energy after just a few weeks of nutrient-dense eating.

Can You Supplement Vitamin B1 on Paleo?

While it’s best to get nutrients from real food, certain circumstances may warrant supplementation. If you’re under high stress, recovering from illness, or find it hard to eat enough thiamine-rich foods, a B-complex supplement could help. Look for activated forms, such as benfotiamine or thiamine pyrophosphate, which may be better absorbed.

Always check with a healthcare provider before starting any new supplement, particularly if you're managing other health conditions or taking medication.

Pairing Thiamine with Other Nutrients

As mentioned earlier, thiamine works best when consumed alongside other key nutrients. Here’s how to make the most of your Paleo meals:

B1 + Healthy Fat: Pair your seeds or pork with avocado or olive oil to support cell function.
B1 + Magnesium: Magnesium aids in thiamine activation. Include nuts, cacao, and leafy greens.
B1 + B12 + Folate: All essential for neurological health. Eggs, leafy greens, and liver are top Paleo picks.

Building meals with synergy in mind ensures your body uses nutrients effectively – and keeps you feeling your best.

Signs You're Getting Enough

So how do you know if your diet is delivering enough Vitamin B1? Some positive signs include:

Stable energy levels throughout the day
Improved concentration and mental focus
Strong appetite regulation
Better sleep quality and less restlessness
Healthy nerve function (no numbness or tingling)

Unlike some nutrients that take a long time to show benefits, thiamine often delivers noticeable improvements quite quickly – especially when correcting a mild deficiency.

Easy Ways to Add More B1 to Everyday Meals

Adding B1-rich foods to your regular meals doesn’t have to mean an overhaul. Try these ideas:

Sprinkle sunflower seeds over salads or roast vegetables for a satisfying crunch
Use tahini as a base for salad dressings or drizzle over steamed broccoli
Add spinach to scrambled eggs or blend into savoury smoothies
Top a breakfast hash with grilled pork slices for a hearty, nutrient-packed meal
Mix asparagus into stir-fries or roast in olive oil with garlic and lemon zest

Small tweaks can lead to big results – especially when they become consistent habits.

Thiamine for Active Lifestyles

If you train regularly or are physically active, you likely burn through more B1 than sedentary individuals. It’s essential for converting glucose into energy, particularly during intense exercise. Consider building a post-workout recovery meal that includes B1-rich protein, like pork or tuna, alongside starchy vegetables and leafy greens to replenish nutrient stores and promote recovery.

Final Thoughts on B1 in a Paleo Diet

Vitamin B1 may not get the same spotlight as vitamin D or omega-3s, but its role in energy, cognition, and nervous system function is just as crucial. Fortunately, the Paleo framework – rich in wholefoods and naturally low in processed ingredients – makes it easy to meet your needs. From pork and seeds to greens and tropical fruit, you’re already halfway there by embracing a real food philosophy.

Pay attention to the nutrients behind the scenes – and your body will thank you for it.

So, what do you think – are you going to include more B1-rich foods into your diet? Maybe you have good recipes to share for using these specific foods? Do share in the comments!

Ramadan & Intermittant Fasting paleo diet-min

Ramadan and Intermittent Fasting on a Paleo Diet

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You might be aware that the Islamic month of Ramadan has just started. Having just arrived on my travels in a Muslim country, I've been doing a lot of reading on the subject – from a Paleo perspective.

Ramadan is a month of fasting , where Muslims from all around the world start their fast at sunrise, and don’t eat or drink until sunset – for the whole month. Fasting is something I've read a lot about, and tried myself in the form of Intermittent Fasting. In the Paleo world intermittent fasting refers to the not eating part – people undertaking an intermittent fast drink water. Some people even take BCAA (Branch Chain Amino Acids) to decrease cravings and hunger signals at the level of the brain – something that wouldn't be done in Ramadan.

As so many people fast during this time, a lot of scientific studies have been conducted – with very interesting results. Whilst intermittent fasting as part of a Paleo protocol is different to fasting during Ramadan, there is still a lot of useful learning from these studies.

A number of studies concern diabetes – and have shown during Ramadan, diabetics blood glucose levels are far more stable. A study on a group of students also demonstrated that over the month weight loss was common; more significantly in overweight participants. Studies have also shown a significant decrease in markers of inflammation during the month of Ramadan, which is speculated to decrease the risk of heart disease.

One area of Ramadan that is hard to reconcile to intermittent fasting, is diet. Many people will break their fast on Ramadan with the refined carbohydrates that someone breaking a Paleo intermittent fast would avoid. What impact does this have on the application of Ramadan studies to understanding the benefits of a Paleo intermittent fast? Another part of Ramadan which is hard to quantify is the peacefulness that surrounds the period – something which must surely have health benefits?

Whilst clearly limited, the studies conducted on Ramadan certainly seem to imply eating less frequently has many benefits. This is completely contrary to the conventional wisdom advice, which is often to snack frequently, and eat lots of small meals.

It’s going to be an interesting time being in the midst of Ramadan. I’d love to hear your thoughts and experiences of Ramadan and intermittent fasting in general. Do you think it’s beneficial to health? Have you ever fasted?

Where Does Your Fish Come From Australia New Zealand paleo diet frozen-min

Where Does Your Fish Really Come From?

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Living on a great big island surrounded by the sea, I had always assumed the fish sold in Australia would be, well, Australian. If not Australian, perhaps from neighbouring New Zealand?

I was horrified in my local supermarket (the photos are from Coles, but Woolworths was a similar story) to look at the frozen fish on offer – I couldn’t find a single offering of Australian or New Zealand fish! It was also quite hard to even see the origin, as it seemed to be almost hidden on the labelling.

The one pack that had New Zealand fish was “made” in China. I want to eat local fish – and if it’s being shipped halfway around the world (and back) to be “made”, that raises a lot of questions in my mind about the manufacturing process, freshness, control and quality.

The fish in the photo are labelled as being from (or made in) Vietnam, Malaysia, China – or more worryingly just “from local and imported ingredients”. For all the good that last label does, perhaps the local ingredient is the packaging they come in – and imported could mean absolutely anywhere!

Fish is something I’m particularly concerned to source well. After the Fukushima nuclear disaster in Japan, record levels of radiation have been found in local sea life. I just don’t want to eat food that might contain radio active material. A reasonable request?

There are also issues around differing mercury levels in different oceans – and the whole argument around farmed fish and sustainable fish. It is really important to know exactly what you are eating and where it is from.

Ideally we would all catch our own fish, or failing that go to a fish market or monger. But unfortunately, sometimes we’re busy working and need to rely on other sources for our food. For something as simple as fish, I would love to be able to buy local, in my local store – and to be confident about it’s origin, freshness and past!

I’d love to know where you get your fish – and if you’d ever buy frozen? Does the source of your fish worry you, as much as it does me?

How to Choose Better Fish in Australia

If you're trying to eat more consciously, especially within the Paleo framework, fish is one of the most beneficial foods you can include. But that benefit quickly vanishes when the fish you're buying is riddled with unknowns—questionable origins, vague labelling, or long journeys that compromise its quality. So how do you source fish that aligns with both your health values and ethical concerns? Let’s explore the practical steps you can take to ensure you’re choosing better, cleaner, and more sustainable fish.

Understanding Seafood Labelling in Australia

In Australia, labelling laws for seafood are often a source of frustration for consumers. Unlike fresh seafood at a fish market or deli counter, packaged and frozen seafood is not legally required to disclose the country of origin in a clearly visible format. While businesses must include country-of-origin labelling, it’s often in small print or hidden on the back, and processed or mixed-origin products can use vague statements like “local and imported ingredients.” This doesn’t help consumers who want to avoid fish imported from regions with lower safety and environmental standards.

What’s worse is the deliberate opacity in the processing chain. A product might be “caught in New Zealand” but “processed in China,” which raises many questions about how the fish was handled, stored, and altered along the way. If you're buying fish for its health benefits, this convoluted journey could be undermining your intentions.

Why Local and Wild-Caught Really Matters

When it comes to seafood, “local” often means fresher, more transparent, and better regulated. Australia and New Zealand both have strong fisheries management systems and relatively low contamination risks compared to some overseas suppliers. Wild-caught fish from clean waters are less likely to have accumulated heavy metals or environmental toxins like PCBs or dioxins.

Farmed fish, depending on where it's raised, may be fed unnatural diets, treated with antibiotics, and housed in overcrowded conditions. In contrast, locally caught wild fish tend to be richer in omega-3s and free from the harmful additives used in some overseas aquaculture operations.

What to Avoid When Buying Fish

Generic labelling: Avoid packages that say “from local and imported ingredients.” That’s code for “we don’t want to tell you.”
Multiple countries listed: If you see two or more countries mentioned, it often means the fish was caught in one country and processed in another, usually to save money.
“Made in” vs “Product of”: “Made in” often refers to where processing occurred, not where the fish was caught. Always prefer “Product of Australia” when possible.

Best Fish Choices in Australia

If you want to buy smarter, here are some fish varieties that are typically considered safer, more sustainable, and paleo-friendly within Australia:

Australian wild-caught salmon: While rare, it can occasionally be sourced fresh. More often, opt for wild Alaskan if it's available and clearly labelled.
Barramundi: A great Aussie favourite, barramundi is often farmed in Australia under higher standards than imports. Look for “Australian-farmed” on the label.
Flathead and whiting: These are commonly caught in local waters and available fresh at fishmongers or markets.
Sardines: Small oily fish like sardines are often sustainably caught and have lower mercury levels due to their size and short lifespan. South Australian sardines are particularly good.

Tips for Finding Quality Fish Locally

You don’t always need to shop at a high-end fishmonger to find decent fish. Here are some tips for sourcing better fish even when shopping at mainstream retailers:

Shop at the deli counter, not the freezer aisle. You can ask questions and usually find more accurate country-of-origin information.
Check your local farmers’ markets. Coastal regions often have stalls run by local fishermen or co-ops.
Ask your fishmonger. A good fishmonger will always be upfront about the source and freshness of their stock. If they’re vague, it’s a red flag.
Read the fine print. Yes, it’s annoying. But turning over the packet might be the only way to find out where the fish truly comes from.

When You Really Need Frozen Fish

Sometimes, frozen is the only option—especially if you live inland or need something that will keep longer. In this case, your best bet is to choose products labelled “wild caught” and “product of Australia or New Zealand.” Avoid fish that’s been breaded, seasoned, or pre-cooked, as these often include processed oils, wheat, and mystery ingredients.

Vacuum-sealed frozen fish with clear catch information can still be a good compromise. Look for packaging that includes the species name, catch method (like line-caught or trawled), and catch area. If it’s MSC (Marine Stewardship Council) certified, that’s another reassuring sign.

The Bigger Picture: Sustainability and Food Sovereignty

Supporting local fisheries is about more than just your health—it’s about sustainability, employment, and reducing your carbon footprint. Buying Australian or New Zealand seafood helps ensure money stays in the local economy, supports responsible environmental practices, and reduces the food miles your dinner travels.

When we outsource food production to countries with looser regulations, we lose control over quality, labour standards, and ecological impacts. Choosing locally caught fish is a small but powerful way to vote with your dollar for a better food system.

Have You Checked Your Own Freezer?

If you're feeling curious, take a look through your freezer or pantry and see where your fish products really come from. You might be surprised how little you know about their origins. Next time you're at the supermarket, make it a point to compare the labels and see just how much information is being kept vague or hidden.

Real food, like fish, should be simple. It should be something we can trace back to its source, something we can feel good about feeding to our families. The next time you’re shopping, consider this: if you wouldn’t drink water from an unlabelled bottle, why eat fish from an untraceable source?

What’s Inside the Paleo Lunch Recipe Book

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My Paleo Lunch Recipe Book is now on sale!

With a typical SAD lunch revolving around sandwiches and pasta, a Paleo lunch requires a bit more thought – and is far more rewarding than a refined-carb-heavy sandwich!

I know what it's like to be busy and in need of good Paleo lunch options. I've put this recipe book together, with lots of recipes that can be prepared in advance, to make lunchtimes that bit easier. The book contains recipes for lunches you can make at home and take into work – as well as recipes for lunches when you have a bit more time on your hands.

The book has 92 pages and includes:

Soups
Salads
Paleo “sandwiches”/ wraps/ burger recipes
Lunches to prepare in advance
Sauces & dips
Paleo “noodles”
and much more!

The recipes contain lots of varied ingredients (that are easy to source), including chicken, beef, fish, seafood, beef, turkey, ham and bacon. There are also some meat -free vegetarian recipes – as well as some featuring fermented foods and offal!

Here are some of the beautiful photos from the book:

At the moment the book is available as an ebook – but the print version is getting closer! As with all of my books, it's available for instant download and comes with a 30 day guarantee. You can pay securely using credit card, debit card or paypal. If you'd like a copy – you can buy it here.

I've created this recipe book for people of any country (being from overseas myself, I know how annoying it is when a recipe book is only in metric or imperial measurements!)

The book is $17, but I offer big discounts if you buy more than one of my recipe books in one transaction – you can find the bulk prices here.

Why a Paleo Lunch Is Worth the Effort

Many people default to the same old sandwich or wrap every lunchtime, often out of habit or convenience. But if you're following a paleo lifestyle—or just trying to eat cleaner, more nourishing food—those options simply don't cut it. They’re often packed with refined grains, processed meats, low-quality fats, and little in the way of genuine nutrition. That’s why having a solid rotation of Paleo-friendly lunch ideas can make all the difference in staying consistent and satisfied throughout your day.

The great thing about Paleo lunches is that they don’t leave you feeling bloated or sluggish like a carb-heavy meal might. Instead, they focus on protein, healthy fats, vegetables, and nutrient-dense ingredients that give you lasting energy and keep your blood sugar stable. Once you make the switch and feel the difference, there’s no going back to uninspired desk lunches.

Meal Prep Made Simple

One of the most common hurdles to sticking with a paleo diet—especially for lunch—is the lack of preparation. That’s where a book like The Paleo Lunch Recipe Book comes in so handy. With recipes that are quick to make and can be prepared ahead of time, you can remove the daily decision fatigue and enjoy nourishing meals without the stress. The book includes batch-friendly ideas that you can make on a Sunday and enjoy all week long, such as hearty soups, roast meat wraps, or grab-and-go noodle jars made with spiralised vegetables.

Ideas for Work Lunches

If you're working in an office or on the go, your lunch needs to be portable, quick to eat, and ideally something that doesn’t require reheating. Think chicken salad stuffed in lettuce cups, zucchini noodle bowls with nut butter dressing, or egg muffins packed with veg and bacon. These types of meals are naturally gluten free, dairy free, and high in protein—making them a perfect choice for busy professionals who want to eat clean without sacrificing flavour or variety.

The recipe book also includes sauces and dips that can elevate simple ingredients, turning even the most basic lunch into something delicious and exciting. A good tahini dressing or avocado lime sauce can completely change how you feel about your midday meal.

When You’ve Got a Bit More Time

Of course, not every lunch is a rushed break between meetings. If you work from home or have a bit more breathing room, there are options in the book for hot meals and freshly prepared dishes that are still paleo-compliant. Think pan-fried salmon with a side of garlic greens, grilled lamb skewers with a tahini drizzle, or slow-cooked pulled pork served in crunchy cabbage leaves. With recipes that range from 10-minute salads to more involved lunch plates, the book offers something for every kind of day.

What Makes This Recipe Book Different?

Unlike some recipe books that cater to one region or measurement system, this book is designed to work for everyone—no matter where you live. Recipes include both metric and imperial measurements, so whether you’re in Sydney or San Francisco, it’s easy to follow along. The ingredients are globally accessible too, and where unusual items are included, there are simple swaps or suggestions to suit what’s local and seasonal to you.

What really sets the book apart is the inclusion of less-common but highly nutritious ingredients like fermented foods and organ meats. If you’re looking to maximise your nutrient intake without spending a fortune on supplements, these types of ingredients can play a huge role in improving gut health, energy levels, and overall wellbeing. Even better, the recipes make these ingredients approachable and delicious—even if you’re new to them.

Vegetarian and Allergy-Friendly Options

While paleo is often associated with meat-heavy meals, this book also includes vegetarian and egg-free recipes to suit different dietary needs. Whether you're cooking for a plant-based friend or simply want to include more vegetables in your diet, the variety in the book ensures you won’t feel limited. Recipes are clearly marked, so it’s easy to pick what works for your preferences or dietary requirements.

Instant Download

If you’re ready to transform your lunch routine, The Paleo Lunch Recipe Book is available as an instant digital download. You can start using it today! The book is affordably priced at $17 AUD, and if you're building your Paleo recipe collection, there are bulk discounts available if you purchase multiple titles together.

Get Inspired for Your Next Meal

Sometimes all it takes to break the cycle of boring lunches is a little inspiration. Whether you’re a full-time paleo eater or just want to clean up your midday meals, this recipe book will give you the tools to eat better, feel fuller for longer, and genuinely enjoy what’s on your plate. With a mix of flavourful, easy-to-prepare recipes and stunning photography to match, it’s a resource you’ll turn to again and again.

Click here to get your copy and start making lunch the best meal of your day.

8 Signs That You Are Gluten Intolerant

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The Paleo diet is completely gluten free, since it omits grains entirely. When going Paleo many people (who previously thought that had no issues with gluten) find that many symptoms they used to have completely disappear. It also seems common for a rare gluten exposure to have quite an impact, even though the person may have consumed gluten everyday previously. Are you gluten intolerant?

What’s the difference between celiac disease & being gluten intolerant?

Celiac disease is a severe, sudden immune reaction to the protein gluten, which has immediate autoimmune reactions. It prevents the sufferer from absorbing essential nutrients. Gluten intolerance is on the same spectrum, but the reaction to gluten is not so sudden – and even harder to clinically diagnose. Unfortunately tests for celiac disease and being gluten intolerant are not as advanced as you might imagine – and it can be very difficult to get a clinical diagnoses. The best way to find out how gluten affects you is to undertake a strict elimination diet – luckily the Paleo diet does just this.

8 signs that you are gluten intolerant

Gastrointestinal (GI), stomach and digestive issues; perhaps gas, bloating, cramping, constipation, diarrhea or IBS
Headaches or migraines
Fibromyalgia or chronic fatigue
Sudden mood shifts, irritability or depression
Dizziness, balance problems and tingling or numb hands and feet
Another autoimmune disease diagnose (perhaps as Hashimoto’s thyroiditis, Multiple Sclerosis, Rheumatoid arthritis, Lupus, Psoriasis, Scleroderma or Ulcerative colitis)
Hormone imbalances or unexplained infertility
Inflammation, swelling or joint pain

If you've got any of these symptoms and still consume gluten, it’s definitely worth strictly excluding gluten – and going strict Paleo – for 30 days.

And why you mustn't go “gluten-free”…

You can’t fail to notice the commercialism of “gluten-free”. There is a gluten-free version of everything – and often the ingredients are quite frightening. To achieve the properties that gluten provides in things like bread and cakes, the manufacturers often have to use dozens of ingredients that you probably haven’t heard of. Not Paleo – and not good for you either. Whilst gluten is a particularly problematic protein, lots of other grain proteins are believed to have similar reactions. The healthiest way to go gluten free, is to avoid substitutes – and eat real, whole, Paleo foods! Instead of buying gluten-free bread and cakes, find alternatives to bread – and change your diet completely!

Should You Cut Out Gluten for Good?

If you suspect gluten might be the cause of your symptoms – even if they seem unrelated to digestion – it's well worth trying a 30-day elimination using the Paleo diet. Because Paleo naturally removes all grains (not just wheat), it provides a clear and effective way to assess how gluten, and similar compounds, affect your body.

Remember: going Paleo is not the same as just going “gluten-free”. Many commercial gluten-free products are ultra-processed, high in sugar, and loaded with unfamiliar additives – far from the nutrient-dense, real food approach Paleo encourages. In fact, many people who go gluten-free without changing the rest of their diet don’t see any benefit at all. That’s why focusing on whole, unprocessed, naturally gluten-free foods is the best way to support your gut, energy levels, and long-term health.

If you're experiencing bloating, brain fog, joint pain, fatigue or any of the signs listed above – and still eating gluten – now is the time to test things for yourself.

Try this:
Commit to 30 days of strict Paleo (no grains, no dairy, no legumes, no processed foods). Keep a journal of how you feel. You might be amazed at the improvements – and shocked by how strongly your body reacts if you reintroduce gluten later on.

How does gluten affect you? Do you completely avoid gluten? I’d love to hear your comments, below!

Have You Gone Gluten-Free or Tried Paleo?

I'd love to hear from you. Did cutting gluten change your life? Are you still struggling with symptoms you suspect are food-related? Or maybe you've accidentally reintroduced gluten and felt the effects? Share your experience in the comments below — your story might be just the motivation someone else needs to take the first step.

Let’s continue the conversation and support each other on the journey to better health, one real food meal at a time.

Why Gluten Intolerance Is More Common Than You Think

Even though gluten has been a part of the modern Western diet for centuries, it’s only recently that we’ve started to question its role in chronic health issues. While coeliac disease is widely recognised, gluten intolerance and non-coeliac gluten sensitivity are far more common – and often missed. One of the most eye-opening parts of going Paleo is discovering just how many symptoms are linked to gluten — even in people who assumed they had no problem with it at all.

What Is Gluten, Really?

Gluten is a group of proteins found in wheat, barley, rye, and spelt. Its elastic properties are what give bread its chew and pasta its bite. But these same proteins are increasingly being recognised as problematic for many people — not just those with a formal coeliac diagnosis.

Gluten can be inflammatory, difficult to digest, and disruptive to gut health. For some, the effects are immediate and obvious. For others, gluten causes subtle, chronic symptoms that can take years to link back to diet.

Gluten Intolerance vs Coeliac Disease: A Quick Overview

It’s important to distinguish between coeliac disease and gluten intolerance:

Coeliac disease is an autoimmune disorder where the ingestion of gluten causes the immune system to attack the lining of the small intestine.
Non-coeliac gluten sensitivity may not show up on blood tests or biopsies but still triggers symptoms such as bloating, fatigue, headaches, and brain fog.

In both cases, the body is signalling that gluten is not being tolerated — just in different ways.

The Gut-Brain Connection

Many people think gluten issues begin and end in the digestive tract, but that’s far from the full picture. Thanks to the gut-brain axis, gluten can also influence mood, concentration, memory, and even behaviour. Anxiety, depression, and ADHD symptoms have all been reported to improve on a gluten-free or Paleo diet — particularly when gut health is supported at the same time.

This is why keeping a symptom journal can be so powerful during your 30-day Paleo trial. You might discover that a foggy brain, restless sleep, or skin issues were quietly linked to the bread or cereal you thought was harmless.

What Happens When You Remove Gluten?

Once gluten is removed and the gut starts to heal, many people report benefits such as:

Fewer digestive issues (like bloating, reflux or irregular bowel movements)
Clearer skin
Better mood and concentration
Reduced joint pain and inflammation
Increased energy
Improvements in hormonal balance
Enhanced immune function

The flip side? Many also find that a small reintroduction of gluten — even a crumb of bread or a splash of soy sauce — can lead to a strong reaction once they’re off it. This isn’t unusual; your body becomes more sensitive to something it sees as inflammatory once it’s no longer a regular part of your system.

Why a Paleo Diet Makes It Easy

Going Paleo automatically removes all sources of gluten — no label-reading required. You’ll be focusing on real food: vegetables, meat, seafood, eggs, fruit, nuts, and healthy fats. And without gluten acting as a hidden inflammatory trigger, your gut and immune system have a chance to reset.

Many people turn to Paleo after trying a traditional gluten-free diet and feeling frustrated that symptoms persist. That’s usually because gluten-free products are still highly processed and full of starches, sugars, and gums that can be just as disruptive as gluten itself. Paleo skips all that and focuses on real nourishment — the kind your body actually recognises and thrives on.

Still on the Fence?

If you’re unsure whether gluten is an issue for you, there’s only one way to know for sure: eliminate it 100% for a minimum of 30 days and observe how your body responds. At the end of the trial, try a small reintroduction (like a piece of bread or a baked good) and see what happens. You may be shocked at how clear your body makes it.

Over to you: Have you experienced any surprising changes after giving up gluten? Are you thinking about trying Paleo to see if your symptoms improve? I’d love to hear your story — drop it in the comments below. Let’s support each other on the journey back to real food and better health.

Paleo Diet Primal Vitamin A Beta Carotene Toxicity-min

Are You Getting Too Much Vitamin A?

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What is Vitamin A?

Vitamin A is a fat soluble vitamin, which is either found ready formed – for example in animal products such as meat and dairy – or as pro-vitamin A, beta carotene, in fruits and vegetables. Beta carotene is then converted into Vitamin A in the body, with the help of the hormone thyroid.

Vitamin A is crucial for many functions, such as vision, reproduction, breastfeeding and in maintaining healthy skin, teeth and bones.

Liver is a great source of vitamin A. For beta carotene, the more intensely coloured the fruit or vegetables – the higher the amount of beta carotene it provides. Supplements wise, cod liver oil is an excellent source (just make sure you check the ingredients and choose a good quality supplement).

Vitamin A Toxicity

If you don’t get enough vitamin A you can experience immune and vision issues – but conversely it is equally problematic getting too much. In fact excess vitamin A has even been shown to result in birth defects. Excessive consumption of beta carotene is not so serious, but it will make your skin turn yellow or orange, which would look rather alarming! Fortunately the skin will return to it’s normal colour once intake of beta carotene is reduced.

Another issue with excessive levels of vitamin A, are that it appears to reduce the bodies ability to utilise Vitamin D. As people tend to be deficient in Vitamin D (perhaps more so than Vitamin A), this could be a real problem. As with so many vitamins and minerals, it appears having a good balance is crucial.

Best Natural Food Sources of Vitamin A

When aiming to boost your vitamin A levels through real food, animal-based sources are by far the most effective. This is because they provide the active form of vitamin A, known as retinol, which your body can use immediately without needing to convert it. Organ meats top the list, with liver being the most concentrated source. A small portion of beef or lamb liver just once a week can cover your entire weekly requirement.

Other excellent animal-based sources include:

Egg yolks (especially from pasture-raised hens)
Butter and ghee from grass-fed cows
Oily fish like sardines and salmon
Full-fat dairy products (if tolerated)

On the plant side, beta carotene provides a precursor to vitamin A and is found in vibrant orange, yellow, and dark green vegetables. However, conversion rates vary between individuals, depending on factors like thyroid function, genetics, and overall diet. The richest sources of beta carotene include:

Sweet potatoes
Carrots
Pumpkin
Dark leafy greens like kale and spinach
Butternut squash

How Vitamin A Supports Your Immune System

Vitamin A plays a central role in maintaining a strong immune defence. It helps form the mucous membranes lining your respiratory tract, gut, and urinary tract—your body’s first line of defence against invading pathogens. These mucous layers rely on vitamin A to stay moist, thick, and effective at trapping and removing viruses and bacteria.

In fact, one of the earliest symptoms of vitamin A deficiency is a higher susceptibility to colds, flu, and respiratory infections. Without adequate vitamin A, your immune system struggles to activate T-cells, which are essential for fighting off illness.

This is particularly important for children, the elderly, and anyone with an autoimmune condition. Ensuring your diet includes sufficient amounts of bioavailable vitamin A can help keep your immune response robust and reduce recovery time from illnesses.

Vitamin A and Skin Health

Vitamin A is often referred to as the “skin vitamin” for good reason. It supports cell turnover and regeneration, which are vital for healthy skin tone and texture. A deficiency can lead to dry, rough, or flaky skin, and in more extreme cases, a condition known as follicular hyperkeratosis, where the skin becomes thick and bumpy—particularly on the arms and thighs.

Topical forms of vitamin A, such as retinol, are commonly used in skincare, but nourishing your skin from the inside out with food sources can be just as powerful. Many people who increase their intake of liver, eggs, and colourful vegetables report clearer, smoother, and more resilient skin over time.

Can You Absorb Enough Vitamin A on a Plant-Based Diet?

While beta carotene in plants can be converted into vitamin A, the process is not always efficient. Some people carry a genetic variant that significantly reduces their ability to convert beta carotene into active vitamin A. This is particularly relevant for those following a vegetarian or vegan diet, where animal-based sources are excluded entirely.

For individuals with thyroid imbalances, digestive issues, or poor liver function, conversion can be even more impaired. In such cases, relying solely on plant sources may not be enough to meet your needs, making it essential to monitor your health and consider testing your nutrient status through a qualified practitioner.

Testing and Balancing Vitamin A Levels

If you're unsure whether you're getting too little—or too much—vitamin A, consider having your blood levels tested. A holistic practitioner or integrative GP can assess both your vitamin A and vitamin D levels to see how they’re interacting. Remember, it’s all about balance. You don’t want one fat-soluble vitamin to crowd out another.

Some signs that your vitamin A levels may be low include:

Dry eyes or night blindness
Increased frequency of colds or infections
Rough, dry, or peeling skin
Difficulty conceiving or irregular cycles

On the other hand, symptoms of vitamin A excess may include:

Headaches and nausea
Bone pain or fragility
Dizziness
Peeling or cracked lips

Safe Supplementation Practices

For those considering a vitamin A supplement, especially in the form of cod liver oil, it’s critical to check the label and dosage. Many high-quality cod liver oils now balance their vitamin A and vitamin D ratios to reflect ancestral diets more closely. Still, it’s easy to overdo it, particularly if you’re also eating liver or fortified foods.

When supplementing, less is more. A rotational approach—such as taking cod liver oil a few days per week and eating liver once every 7 to 10 days—can help avoid both deficiency and toxicity. And as always, food should come first. Supplements should fill in the gaps, not replace whole, nutrient-dense meals.

Vitamin A and the Paleo Diet

One of the great benefits of following a paleo diet is that it naturally includes many of the best sources of vitamin A. From liver pâté and slow-cooked beef cheeks to roasted sweet potatoes and hearty kale salads, it’s easy to build meals that support optimal intake without needing synthetic vitamins or processed foods.

Rather than counting micrograms or tracking conversions, a Paleo approach allows you to eat intuitively from a wide variety of foods, trusting that a nose-to-tail and plant-diverse diet will deliver what your body needs—when combined with adequate sun exposure, rest, and movement.

Are You Getting the Right Balance?

In the end, it’s not just about vitamin A in isolation. The body works as a system, and nutrients interact with each other in complex ways. Keeping your fat-soluble vitamins in balance—A, D, E, and K—is key to ensuring each one functions optimally. Rather than megadosing or avoiding these nutrients altogether, aim for moderate, food-based intake and regular testing where possible.

If you’ve never tracked your vitamin A intake or tested your levels, it might be worth exploring. Real food is powerful—and when used wisely, it can be one of your best tools for lifelong health.

Have you had your levels checked? How were they? Are you concerned about toxicity? Please share your experiences in the comments below.

Paleo Diet Primal Sleep Problems Blue Light Blockers-min

Is Blue Light Ruining Your Sleep?

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How is your sleep? If you’re struggling to get to sleep – or to get a decent amount of sleep, have you though that the problem might lie with your circadian rhythms? And that exposure to blue light may be messing up your circadian rhythms?

How we’re supposed to sleep

If you go camping, away from towns and cities, you might have noticed you get tired much earlier than you would do normally? When the only light after dark comes from a campfire, the signal to your body to produce melatonin, the sleep hormone. As soon as the sun rises the next morning, melatonin production slows down, telling your body it is daytime – and time to wake up and get going. For this reason light is absolutely crucial to your bodies internal body clock. The incredible range of sleeping potions on sale is surely proof at how widespread sleeping problems are.

Unfortunately the unnatural, man made lights that we all rely on, give off the same lights as the sun – signalling to our bodies that it is daytime. And most definitely not time to sleep. Blue light is everywhere; household lights, your computer, ipad, laptop, tv,street lighting, alarm clocks – it is hard to escape blue light. As well as messing up with natural sleeping patterns, excessive blue light exposure is also linked to increased cancer risk and an increased chance of obesity.

How can we escape blue light?

Fortunately there are measures you can take to limit your exposure to blue light:

After sunset, turn off all bright lights in your house (use candlelight or orange or red light bulbs)
Stop using electronics after dark…
…But if you must use your computer after dark, install the free f.lux program to minimise blue light
Make your bedroom as dark as possible, install blackout blinds (or go for the cheap option and stick card against the windows at night)
Sleep with an eye mask
Go one step further and wear blue light blocking glasses after dark (with orange, amber or red tinted lenses)

Other Disruptors to Circadian Rhythms

While blue light is one of the most significant disruptors of melatonin production, it’s not the only factor influencing your circadian rhythm. Stress, inconsistent sleep-wake times, lack of daylight exposure, shift work, and even poor meal timing can all throw your internal clock out of sync. To optimise sleep, it’s important to take a holistic view of your lifestyle — not just your bedtime routine.

One of the lesser-known issues is inconsistent wake times. If you sleep in on weekends and wake up early on weekdays, your body struggles to anchor a regular rhythm. This “social jet lag” can leave you feeling tired, moody, and foggy — even if you technically got enough sleep the night before.

The Role of Morning Light

Just as reducing blue light exposure at night is crucial, seeking bright light in the morning is equally important. When sunlight enters your eyes within the first hour of waking, it sends a powerful signal to your brain to suppress melatonin and start producing cortisol — the hormone that gives you energy and alertness to begin your day.

Ideally, get outside for 10–15 minutes shortly after waking. Even on cloudy days, outdoor light is significantly brighter than indoor lighting. If that's not possible, consider investing in a full-spectrum light therapy lamp to mimic natural light indoors.

The Sleep-Temperature Connection

Did you know your body temperature needs to drop slightly for you to fall asleep? Exposure to artificial light, heavy meals, or evening workouts can elevate body temperature, making it harder to wind down. Creating a cool, dark sleep environment can help send the right signals to your brain that it’s time to rest.

Set your bedroom temperature between 16–19°C, and avoid hot showers or baths immediately before bed unless you finish them at least an hour before lights out. Some people find success using cooling mattresses or bamboo sheets that help regulate body temperature through the night.

Movement, But Not Too Late

Exercise is one of the most effective tools for promoting deep, restorative sleep. It helps balance stress hormones, improves insulin sensitivity, and increases time spent in slow-wave sleep. However, timing matters. Vigorous training too close to bedtime can leave you feeling wired and restless, especially if it raises your core temperature or stimulates the nervous system.

Try scheduling your workouts earlier in the day. If evening is your only option, opt for gentler activities such as walking, stretching, or yoga. These can help release tension and promote relaxation without spiking adrenaline or cortisol levels.

The Sleep Impact of Late-Night Eating

Another underappreciated factor in poor sleep is late-night eating. Consuming meals too close to bedtime can disrupt digestion, raise body temperature, and even affect insulin and melatonin production. While this is often overlooked, circadian biology research shows that our metabolism follows a daily rhythm — and eating late can confuse your internal body clock.

To support better sleep, try to finish your final meal at least two to three hours before bed. If you’re genuinely hungry later in the evening, opt for a small, protein-rich snack rather than something sugary or high in carbohydrates. Avoid alcohol and caffeine as both interfere with sleep quality and your ability to reach deeper sleep stages.

Natural Sleep Promoters

If you’ve optimised your light exposure and sleep environment and still struggle to fall or stay asleep, there are natural remedies that can support your efforts. While they’re not a substitute for good habits, the following options may help smooth the transition into sleep:

Magnesium: A mineral known for promoting muscle relaxation and calming the nervous system. Magnesium glycinate or citrate forms are often recommended before bed.
Herbal teas: Chamomile, lemon balm, and passionflower teas can be soothing and support natural sleep onset.
L-theanine: An amino acid found in green tea, known to promote alpha brain waves and help reduce anxiety without drowsiness.
Glycine: An amino acid that may help lower core body temperature and promote sleep quality when taken before bed.

Creating a Calming Sleep Ritual

One of the most powerful ways to signal your body that it’s time to sleep is to create a consistent, soothing bedtime routine. This doesn’t have to be elaborate — the goal is to unwind, unplug, and prepare your mind for rest. Here are a few ideas to incorporate into your nightly routine:

Dim lights at least an hour before bed
Put away screens and opt for a paper book or journal
Use essential oils like lavender or cedarwood for their calming effects
Take a few minutes to stretch, breathe deeply, or meditate
Write down a few things you’re grateful for to shift your focus to the positive

Final Thoughts on Supporting Circadian Health

Our modern environment is filled with challenges to good sleep — artificial light, stress, irregular routines, and constant stimulation. But by understanding how circadian rhythms work and making a few targeted changes to your daily habits, you can dramatically improve your sleep quality without relying on medications or sleep aids.

Good sleep starts the moment you wake up. Anchor your day with morning light, move your body, eat nourishing foods at regular times, and give yourself permission to wind down in the evening. Over time, these small actions can lead to profound changes in your energy, focus, mood, and overall health.

If blue light has been disrupting your nights, now is the perfect time to reset your routine and prioritise rest — your body and brain will thank you.

How well do you sleep? Do you limit your exposure to blue light after sunset? I’d love to hear your sleep tips in the comments below!

Top 10 Foods to Eat on the Paleo Diet

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What do you think are the top ten Paleo foods, and why? Here is my list…

1. Grass fed beef

Good quality grass-fed beef is a great source of protein, omega 3 and many other nutrients. It’s also extremely versatile; grill it, barbeque it, make it into jerky or grind it into mince beef to use in lots of different meals –using the leftover bones to make a nourishing bone broth.

2. Pastured Chicken

Pastured chicken is delicious as the centre of a roast dinner – and the leftovers make beautiful chicken stock. A great protein source, left over chicken is great to snack on, or turn into curries and soup.

3. Bacon

What list of Paleo foods is complete without bacon? You can even use the remaining fat to cook with.

4. Coconut Oil

As well as being a great oil to cook pretty much anything in, this saturated fat is great on it’s own by the spoonful! Coconut oil is also believed to be a great help with dementia and can even be used on your skin.

5. Avocado

Avocado is a perfect fat source and goes with almost anything. You can even cook it, or use it to make a dessert!

6. Eggs

Not only are eggs a great protein source, they are great for making paleo egg fried rice, filling for breakfast – and easy to hard boil in advance to keep peeled in the fridge as a ready snack.

7. Berries

Berries are relatively low in fructose and a great source of antioxidants.

8. Kale

Kale is a true superfood, as it is packed with magnesium, calcium, vitamins A, C and K, lutein, iron and antioxidants. You can even turn it into kale chips!

9. Onions

Onions are a sulphur rich vegetable (which Dr. Terry Walhs considers important enough to eat three cupfuls worth a day) – and just so incredibly versatile. Whether you’re making a stew – or even an omelette, onions will be a great addition.

10. Tomatoes

Tomatoes are a great base for lots of meals – such as beanless chilli – as they lend themselves so readily to sauce.

How to Make the Most of Your Paleo Staples

Now that you’ve seen a solid list of the top 10 Paleo foods, you might be wondering how to incorporate them regularly into your routine without getting stuck in a food rut. The truth is, Paleo is only as repetitive or difficult as you make it. With a bit of planning and creativity, these staple ingredients can easily form the basis of countless meals that are simple, nourishing, and anything but boring.

Batch Cooking and Meal Prep

One of the best ways to stay consistent with your Paleo lifestyle is by embracing batch cooking. Take a few hours at the start of the week to prepare multiple components using your top 10 foods. Grill several portions of grass-fed beef, roast a whole pastured chicken, boil a dozen eggs, and slice a few avocados with lemon juice to slow browning. These elements can then be quickly assembled into lunches and dinners throughout the week.

For instance, grass-fed beef mince can become burgers one night, taco bowls another, and be added to a frittata or soup later in the week. The more you plan, the easier it becomes to avoid relying on off-plan convenience foods when life gets busy.

Pairing Flavours and Textures

The secret to keeping meals exciting lies in pairing contrasting textures and bold flavours. Think crispy bacon crumbled over soft avocado, or juicy roast tomatoes paired with sautéed kale and garlic. Balancing crunchy with creamy, and savoury with sweet (like berries tossed with a squeeze of lime), keeps your meals satisfying and well-rounded.

You can also play around with different cooking methods. Raw kale might not appeal to everyone, but when massaged with olive oil and lemon, or turned into crispy chips, it becomes a completely different experience. Similarly, roasting onions with herbs transforms them into caramelised, flavour-packed additions to any meal.

Smart Paleo Pantry Staples

Keeping a few smart pantry staples on hand makes Paleo cooking faster and easier. Alongside your fresh top 10 ingredients, try to stock:

Good quality fats: ghee, coconut oil, olive oil, tallow
Herbs and spices: turmeric, cumin, smoked paprika, cinnamon
Vinegars and condiments: apple cider vinegar, fish sauce, coconut aminos
Broths and stocks (ideally homemade or preservative-free)

With these basics, you can transform even the simplest ingredients into exciting, flavourful dishes in under 30 minutes.

Making Paleo Affordable

While high-quality ingredients are always the goal, eating Paleo doesn’t have to break the bank. Buying meat in bulk from a butcher or farm co-op, choosing whole chickens over individual cuts, and opting for in-season produce are all great ways to reduce your food spend without compromising on quality. Offal like liver is not only one of the most nutrient-dense foods available, it’s also incredibly affordable.

Frozen berries and vegetables can also be a budget-conscious choice, especially outside of peak season. Just make sure you read the ingredients—there should be no added sugar, salt, or preservatives.

Eating Paleo On the Go

Staying Paleo when you’re out and about can be challenging if you’re unprepared, but it’s definitely doable. Keep boiled eggs, avocado, and pre-cooked chicken in your fridge to build quick lunchboxes. Carry small portions of nuts or jerky (with no additives) for emergency snacks. If you’re heading to a barbecue or party, bring a salad with avocado and grilled chicken so you know there’s at least one dish you can enjoy without compromise.

When dining out, most restaurants will allow you to substitute sides for a salad or extra vegetables. Choose grilled meats over anything battered or fried, and don’t be afraid to ask questions about cooking oils and hidden sauces.

Beyond Food: The Paleo Lifestyle

While diet is at the core of the Paleo diet, the philosophy extends beyond what you eat. It’s about returning to the lifestyle habits that better support human health—sleep, movement, sunlight, and stress reduction. Prioritising these areas alongside your diet will amplify your results and help you feel your best every day.

Daily walks, getting natural sunlight in the morning, minimising blue light at night, and spending time in nature are all simple Paleo-aligned habits that can improve everything from digestion to mood to sleep quality. Food is just one piece of the picture—but a very powerful one.

Try It Yourself

If you're new to Paleo, start with a few of the top 10 foods listed above and build your meals around them. Focus on simplicity: a few quality ingredients cooked well can be far more satisfying than an elaborate recipe full of substitutes and workarounds. As you become more comfortable, you’ll discover which foods and combinations work best for your body and lifestyle.

There’s no need to overcomplicate things—Paleo is about getting back to basics, enjoying real food, and listening to your body. Whether it’s a sizzling steak, a bowl of chicken soup, or a handful of berries on a hot day, each meal is an opportunity to nourish yourself in the most natural way possible.

So, which of the top 10 Paleo foods do you find yourself using most often? And how do you keep things interesting week after week? I’d love to hear your go-to tips and meal ideas in the comments below.

Do you agree with my list? What would be on your top ten list of Paleo foods?

The Paleo Diet Phytonutrients Anthocyanins Catechins-min

Phytonutrients & The Paleo Diet

Phytonutrients are compounds which are found in natural plant based foods and these are known to offer a range of health benefits to the human body. The bright colours which are found in a range of fruits and vegetables, such as carrots, pepper and squash are thought to be the cause of phytonutrients.

There are a range of phytonutrients found in our foods and these all offer different benefits to our health. Anthocyanins for instance, are thought to help us burn fat more easily and these are found in foods such as blackberries and blueberries. Another member of the phytonutrients family is carotenoids which may help to reduce our risk of cancer and can also help to slow down the ageing process. These are found in carrots, tomatoes and lettuce. Catechins are those phytonutrients which act as a great accelerator for weight loss and these are mainly found in green tea. Flavonoids are abundant in cherries, grapes and berries and these also help to reduce the risk of cancer. It is, therefore, a good idea to have a mix of these foods so you are consuming a variety of types of phytonutrients which will offer a range of health benefits.

The benefits of phytonutrients are wide ranging and are of utmost important as they include a reduction in the chances of suffering from life threatening illnesses such as cancer and heart disease. It is also thought that phytonutrients can help reduce our chances of suffering from mental health illnesses, including Alzheimer’s. The reason for this is that foods which are rich in phytonutrients also act as antioxidants, which can do wonders in improving our immune system and the function of our hormones. They are important nutrients for helping our bodies to heal more effectively and are a good way to promote the healthy functioning of our main organs.

It is important to consume a good mixture of phytonutrients, which is why the Paleo diet is the most successful in ensuring our bodies remain healthy for as long as possible. As we follow the diet, we are consuming lots of different fruits and vegetables, which provide us with a range of phytonutrients for a healthier lifestyle. Nuts and seeds also contain phytonutrients which makes them a great choice for a snack on the Paleo diet. They are also present in herbal teas, which is a good enough reason to switch from coffee to this healthier drink choice.

These food groups are not only important for a high intake of phytonutrients, they also provide the body with a range of other nutrients, which all work together to maximise the health benefits. The Paleo diet is a great way to ensure we are consuming the right mix of a variety of healthy foods to get the best possible benefits from them. There are many diets which don’t even consider the benefits of phytonutrients and other plant based nutrients and this is the reason the Paleo diet is one of the most successful and important around.

A healthy meal on the Paleo diet will usually consist of a good portion of meat or fish, together with a serving of fresh fruit and if you stick to eating this every day, you will be promoting your intake of phytonutrients, as well as all of the other health benefits these offer. A snack of nuts and seeds or fruit will offer additional health benefits and will help you to look and feel as good as you possibly can.

Phytonutrients can also be found in supplements but it is much more effective to consume the right foods and take good care of our diet, as this can offer other health benefits and is a much better way of managing our intake of these nutrients. It is just about having good awareness when following the Paleo diet and ensuring we consume a good mix of different foods, rather than sticking to the same all the time.

The addition of these phytonutrients will not only reduce the risk of suffering from serious illnesses, but it can also help to reverse the illness, which is why it is vitally important to start and stick to the Paleo diet at any time in our lives. The sooner we start to realise the health benefits of the Paleo diet, the more we can look forward to a long and healthy life.

Different Classes of Phytonutrients and Their Specific Roles

There are over 25,000 known phytonutrients, which are typically grouped into several major families. Each group contains individual compounds that play different roles in maintaining and enhancing health. Understanding these categories can help you diversify your diet and ensure you're consuming a broad range of protective plant compounds.

Glucosinolates: Found in cruciferous vegetables like broccoli, cabbage, and kale, these compounds have been shown to support liver detoxification and may help the body neutralise carcinogens.
Saponins: Common in legumes (not typically Paleo), some saponins can be found in herbs like ginseng and licorice root, and are being studied for their immune-boosting and cholesterol-lowering properties.
Lignans: Found in seeds (especially flaxseeds), some vegetables, and grains (which are excluded in Paleo), lignans have weak phytoestrogen activity and may contribute to hormonal balance and reduced cancer risk.
Resveratrol: Found in the skin of red grapes and berries, this phytonutrient has been associated with anti-inflammatory and anti-ageing effects, particularly on cardiovascular health.
Curcuminoids: Present in turmeric, curcumin is a powerful anti-inflammatory compound that supports joint health, digestion, and may help reduce the risk of chronic disease.

Why Phytonutrient Density Matters

It’s not just the presence of phytonutrients that matters — it’s the density. Colourful fruits and vegetables that grow in nutrient-rich soil tend to have higher concentrations of these compounds. This is one of the many reasons why choosing organic, seasonal, and locally sourced produce is encouraged on the Paleo diet. The closer your food is to its natural state and the less it has travelled, the more intact its beneficial compounds are likely to be.

Eating seasonally also helps vary your phytonutrient intake throughout the year. For instance, summer berries are rich in anthocyanins and flavonoids, while winter greens offer glucosinolates and carotenoids. Nature provides different protective compounds depending on the season — yet another reason to shop at local markets or grow your own produce if possible.

Maximising Phytonutrient Absorption

It’s not just what you eat, but how you eat it that counts. Certain phytonutrients are fat-soluble, which means you’ll absorb them more effectively when consumed with healthy fats. For example, drizzling olive oil over your salad or cooking your vegetables in coconut oil helps your body unlock fat-soluble carotenoids like beta-carotene, lutein, and lycopene.

Light cooking methods such as steaming or sautéing can sometimes increase the bioavailability of these compounds. For example, cooking tomatoes boosts the amount of absorbable lycopene. However, overcooking can destroy other heat-sensitive compounds like vitamin C and some flavonoids, so it's a good idea to include a mix of raw and cooked plant foods in your diet.

Balancing Phytonutrients With Other Paleo Principles

The Paleo diet encourages a balance between plant and animal foods, and phytonutrients are a key reason why plants should remain central on your plate. While high-quality meats and healthy fats are essential for nutrient density and satiety, the addition of colourful vegetables and seasonal fruits provides the antioxidant and anti-inflammatory support needed for true long-term health.

Some people following a stricter version of Paleo may unintentionally under-consume plant foods, focusing heavily on meat and fat. However, a well-rounded Paleo plate ideally includes a wide variety of non-starchy vegetables and some lower-sugar fruits — especially those that are rich in skin pigments, like berries, cherries, and dark leafy greens.

Phytonutrients and Gut Health

Many phytonutrients also function as prebiotics — compounds that feed and support the growth of beneficial gut bacteria. Polyphenols, in particular, are known to interact with the microbiome, promoting a healthy gut environment that supports digestion, mental health, and immune resilience. Foods such as green tea, cocoa (in raw, unsweetened form), berries, and artichokes all contain polyphenols that benefit the microbiota.

This is especially relevant for those recovering from gut issues or working to heal leaky gut. By including a wider range of plant-based foods rich in phytonutrients, you’re actively supporting the diversity and strength of your gut ecosystem — a cornerstone of the Paleo philosophy.

Practical Ways to Boost Your Phytonutrient Intake

Eat a rainbow: Try to include at least three different colours of vegetables in every meal.
Snack smart: Choose raw carrots, capsicum, berries, or a few nuts and seeds over processed options.
Drink herbal teas: Green tea, rooibos, and hibiscus are all phytonutrient-rich options.
Spice it up: Use turmeric, ginger, cinnamon, and fresh herbs liberally in your cooking.
Explore root and tuber variety: Parsnips, turnips, and purple sweet potatoes all offer unique compounds.

Final Thoughts on Phytonutrients and the Paleo Diet

Incorporating a variety of phytonutrient-rich foods into your Paleo lifestyle is one of the most powerful ways to protect your body from inflammation, oxidative stress, and chronic disease. By choosing vibrant, seasonal, and nutrient-dense produce — and preparing it with care — you’re giving your body the support it needs to function optimally.

Whether you’re new to Paleo or have followed the lifestyle for years, take a fresh look at your meals and ask yourself: am I eating enough colour? If not, now is the perfect time to expand your variety, explore new plant foods, and harness the protective power of phytonutrients, one bite at a time.