11 Sneaky Ways to Get More Movement Into Your Day

Let’s be honest, we don’t all love exercise. For some of us, the idea of going out for a run, or an early morning boot camp is enough to make us break out into a cold sweat.

But the fact is, movement is good. There’s a huge myth that exercise has to be long, intensive cardio for it to be worthwhile. But that’s just not true. Often it can do more harm than good exercising in this way – not to mention the increased risk of injury. If you don’t enjoy the exercise you’re doing, is it really going to benefit you as much as working out in a way you love? The stress from long intensive cardio, particularly if you hate it, could do you serious harm. Especially if you’re regularly forfeiting an hour of sleep most nights to fit it in.

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If you love running on a treadmill in the gym – good on you – but for those of us who don’t, how about getting your fitness in another way? A way you might actually love?

Here are some alternative ways to get some exercise in – without stepping foot in a gym:

Dance

There aren’t many things more fun than dancing – whether you’re out with friends, taking a dance class, or just dancing in the privacy of your living room.

Yoga

Yoga is so easy to start, whether following online at home or joining a class. Wherever you live, there’s bound to be one nearby.

Walking

Seriously, it doesn’t get any easier than this! Whether it’s walking for a purpose or just to explore your local area.

Playing video games

Seriously! Of course, I mean an active video game, like Wii Fit or Just Dance.

Playing with the kids

Pretend you’re the same age – it’ll keep you young, and they’ll love it!

Martial arts

Have you ever tried karate or judo? A lot of fun – and a valuable skill too.

Garden

Maybe this is the year to sort your garden out, with a proper veggie patch and some light landscaping? I love dual-purpose exercise like this – the treadmill doesn’t reward you with home-grown veg, does it?

Clean

Not the most fun, I admit, but cleaning your house is a great workout – and has the side benefit of making everything sparkly and shiny.

Volunteer

Wherever you live, you can guarantee there will be some volunteer schemes nearby. Maybe it’s looking after the local park or beach, or helping at an animal shelter – give it a try!

Get a dog

Well, you should probably have more reasons than just the exercise benefit – but what better way to move than with your canine best friend?

Dust your bike down

Cycling is such a low-impact, fun way to get out. Put a basket on the front and who needs the car next time you go grocery shopping?

Why Non-Gym Exercise Might Be the Best Kind

Not everyone thrives on structured workouts or time spent in a gym. For many, the idea of squeezing into workout clothes and heading to a class or bootcamp can be a huge turnoff. That’s where sneaky, everyday movement really shines. It’s not just effective — it’s actually enjoyable.

Incorporating fun ways to exercise into your daily life helps make movement feel like second nature. Whether it’s dancing in the lounge room, playing tag with the kids, or working up a sweat in the garden, you’re still reaping the physical and mental benefits of staying active.

This style of movement also supports the Paleo philosophy — living in a way that aligns more closely with how our ancestors lived. They weren’t doing spin classes at 6am — they were walking, carrying things, climbing, squatting, playing and moving in all kinds of natural ways throughout the day.

Movement doesn’t have to be long, intense, or punishing to be effective. What matters most is consistency and enjoyment. When you move in a way that makes you feel good, you’re far more likely to stick with it long term.

So next time you’re dreading the idea of “working out,” think about how you can simply move more. Your body doesn’t care if it’s a treadmill or a game of backyard cricket — it just wants to move.

Break Movement Into Micro Workouts

You don’t need a full hour carved out of your day to benefit from exercise. In fact, breaking activity into small chunks — known as micro workouts — can be incredibly effective. A few sets of bodyweight squats while the kettle boils, lunges while brushing your teeth, or a one-minute plank before you jump in the shower can all add up. These quick bursts are particularly useful for building strength, balance and flexibility without needing to change clothes or leave the house.

If you work from home, set a timer to remind you to stand and stretch or do a few jumping jacks every 30 to 60 minutes. Not only does this help maintain circulation and posture, but it also boosts productivity and focus. Movement doesn’t have to be scheduled — it just needs to happen.

Use the Environment Around You

Nature is the original gym, and it’s completely free. Use a park bench for step-ups, tree branches for pull-ups (if you’re able), or a rock or log for weighted squats. Uneven terrain like hills, sand, or forest trails naturally challenges your balance and engages more muscles than flat, indoor surfaces. If you’ve got a beach, national park, or hiking trail nearby, make the most of it.

Even the stairs in your home or office can become a training tool — walking or jogging up and down them a few times a day quickly adds intensity to your daily routine. Look for everyday obstacles and turn them into opportunities to move.

Social Movement Matters Too

Exercise is more enjoyable — and easier to stick to — when it’s social. Think about how you can involve your partner, kids, or friends. Regular walks with a friend are great for accountability and conversation. Family bike rides, weekend hikes, or even a backyard game of footy can strengthen your relationships as well as your muscles.

For those who struggle with motivation, finding a movement buddy can be the secret weapon. It’s harder to bail on a morning walk when someone is waiting for you. Group dog walks, community yoga in the park, or a neighbourhood walking group can all help turn movement into a shared ritual.

Incorporate Play and Curiosity

Play isn’t just for kids — in fact, adults benefit enormously from playful, exploratory movement. Activities like hula hooping, skipping, balancing on rails, or trying to climb trees may sound silly at first, but they reconnect you with movement for the joy of it. And when exercise feels like fun instead of a chore, it becomes something you look forward to.

Consider trying something totally new that challenges your body and mind. That might be bouldering, paddleboarding, slacklining, or even circus arts. It doesn’t have to be competitive or intense — the goal is to move with curiosity and without judgement.

Build Functional Strength in Everyday Tasks

Functional movement is all about mimicking the types of actions you need in everyday life — bending, reaching, lifting, pushing, and pulling. Many of these movements already exist in your routine — you just need to be intentional with them. For example, when you pick something up off the floor, turn it into a proper squat or deadlift. When you're carrying groceries, engage your core and treat it like farmer's carries.

Housework, gardening, DIY projects and even lifting a toddler are all opportunities to move with awareness and improve your functional strength. Approach these everyday activities like a workout and you’ll soon notice the difference in how your body feels.

Track Progress Without Obsessing

While non-gym movement is wonderfully free and flexible, it can be motivating to track your progress in simple ways. This could be a checklist of daily activities (e.g. walked 8,000+ steps, did 10 squats while cooking, danced for 10 minutes), a whiteboard of weekly goals, or using a basic pedometer or smartwatch. Keep it light and pressure-free — the aim is to stay consistent, not perfect.

Celebrating small wins is key. Maybe you walked every day this week, or played footy with your kids twice — acknowledge it! Movement should be something you feel proud of, not punished by.

Make Movement Part of Your Paleo Life

If you're already committed to eating in a way that supports your body naturally, it makes sense to apply the same logic to how you move. The goal isn’t to punish your body with endless reps and sprints — it’s to nourish it with intentional, joyful, and sustainable movement. Just like with food, the best exercise is the one that feels good and suits your lifestyle.

From a gentle walk on the beach at sunrise to dancing in your kitchen while dinner cooks, movement can be woven throughout your day in ways that energise, uplift and support long-term health. It doesn’t need to involve gym memberships, Lycra, or strict regimens — just a willingness to move a little more, in whatever way feels right for you.

101 (more!) paleo snack ideas

After the popularity of my previous post on paleo snack ideas, I've put together a new, extended list of snack ideas.

After my last list, I got a lot of people telling me “DAIRY IS NOT PALEO” (yep, I think they were shouting), so just to clear it up, some of the snack ideas listed below do have dairy options. I'm not in the paleo police, so if you tolerate dairy and take more of a lacto-paleo approach (and can find a good quality source) – go for it. If you fare better dairy free, avoid it!

The list below has a good range of snacks suitable for work (where there often aren't good facilities for keeping things cool or warming them up), travel, children as well as snack ideas that are quick enough for you to grab and go.

101 More Paleo Snack Ideas – Recipes, Suggestions, and Primal Inspiration

I'd love to hear your feedback – – what's your go to paleo snack? Or do you find you don't need to snack so often any more?

  1. A can of (high quality) tuna
  2. Make your own beef  jerky
  3. A bag of nuts and seeds
  4. A couple of squares of super dark high quality chocolate
  5. Make your own cherry ripe bars
  6. Coconut flesh in a bag (dehydrate it to make it last longer!)
  7. Keep a small jar of coconut oil or coconut manna to hand – and a spoon!
  8. Cheese cubes served with cut apple
  9. Use a melon baller to prepare spheres of fruit – and serve in cream (dairy or coconut)
  10. Roll up avocado, radish, cress & asparagus in ham wraps
  11. Coat chicken with an egg and almond flour mix to create Paleo chicken nuggets
  12. Melon & ham slices
  13. Simple – avocado slices
  14. Pre-boiled, peeled hard boiled eggs
  15. A jar of olives
  16. A tin of coconut milk served over fresh berries
  17. Your favourite fruit
  18. A coconut
  19. Make your own pork scratching (AKA pork rinds or crackling)
  20. Have you tried coconut yoghurt yet?!
  21. A bag of your favourite nuts (activate them, then season them)
  22. How about spicy almonds?
  23. Seaweed is a good option that stores well
  24. Coconut flakes
  25. A berry and coconut mix
  26. Dry some berries and fruit
  27. Last night’s meatballs 
  28. Pigs in blankets
  29. Almonds, pecans and berries served in coconut milk
  30. No-Oatmeal
  31. Full fat plain Greek yoghurt (if you do dairy)
  32. Salmon
  33. Smoked meat and salami
  34. A selection of cheeses
  35. Almond Butter
  36. A sealed packet of nuts and seeds
  37. A jar of pickles (make sure it isn't full of sugar)
  38. Home made egg muffins
  39. Make your own Paté
  40. A tin of sardines
  41. Oysters
  42. Simple – cut up some leftover meat and veg
  43. Devilled eggs
  44. Precooked bacon pieces
  45. Dehydrated banana slices
  46. Kale chips
  47. Diced Steamed chicken and avocado
  48. Leftover meat and mayo
  49. Paleo sushi with nori, veg, avo and fish
  50. Mini omelettes
  51. Veg sticks and nut butter
  52. Salmon and tuna on sliced cucumber
  53. Carrot sticks with a home made spicy salsa
  54. Capsicum (Bell Pepper) strips with a guacamole dip
  55. Make sandwiches with bacon “bread” and an avo filling
  56. Ham, tomatoes and fresh basil
  57. Left over roast veggies with a ranch sauce
  58. Home made sauerkraut
  59. Ever tried chocolate covered bacon bites?Coat almonds and coconut flakes in chocolate
  60. Dip fresh berries in chocolate
  61. For a special treat paleo cookies
  62. Frozen grapes
  63. Frozen banana slices mixed with fresh cream
  64. Baked pears with coconut cream and a dash of cinnamon
  65. A flask/ thermos of bone broth
  66. Soup
  67. A bottle of a freshly made green smoothie
  68. Zucchini Chips
  69. Spicy pumpkin seeds
  70. Homemade fruit leather
  71. Sweet potato, coconut oil fries
  72. Stuffed mini bell peppers (capsicum)
  73.  sliced peaches & cottage cheese
  74. Baba Ghanoush with vegetable sticks
  75. Ginger sesame Chicken wings
  76. Monkfish & sweet potato skewers
  77. Sweet potato & chocolate chip muffins
  78. Refilled sweet potatoes 
  79. Spicy nuts 
  80. Maple & cayenne roasted almonds
  81. Celery sticks and pesto 
  82. Spicy coconut king prawns
  83. Crunchy cashew fish sticks
  84. Indian Eggs 
  85. Kimchi
  86. Mini Paleo Pizza’s
  87. Sliced deli meat
  88. Chicken drumsticks
  89. Coconut Milk Kefir
  90. Plantain chips
  91. Roasted Chestnuts
  92. Cauliflower Popcorn – who needs that other stuff when you can make this?!
  93. Collard wraps – put your favourite veggies and leftover meat in a collard leaf and wrap!
  94. Coleslaw
  95. Prosciutto wrapped asparagus
  96. Pickled Gherkins
  97. A glass of (unsweetened)Almond Milk
  98. Prawns with Paleo Cocktail Sauce
  99. Carrot sticks with Paleo Hummus
  100. Strawberry & coconut ice cream
  101. Raw Chocolate Maple and Pecan Fudge

How to Choose the Right Paleo Snack for Your Lifestyle

With so many Paleo snack ideas to choose from, the key is finding options that work for your routine. If you’re on the go all day, opt for shelf-stable choices like jerky, activated nuts, coconut flakes, or tinned fish. These require no prep and are easy to store in your bag or car.

If you're at home and have a few more minutes, why not make a small batch of egg muffins, Paleo sushi rolls, or even sweet potato fries cooked in coconut oil? These snacks can double as mini-meals and help you stay full for longer.

For anyone following a low carb or keto-leaning Paleo diet, focus on snacks with a higher fat content like avocado, olives, boiled eggs, pâté, and nut butters. These will help stabilise energy levels and reduce hunger between meals.

And if you're looking for family-friendly or kid-approved Paleo snacks, there are plenty of fun ideas in the list — from frozen banana slices to mini Paleo pizzas and zucchini chips.

Snacking isn’t essential on Paleo if your meals are nutrient-dense, but let’s be real — life gets busy, and it helps to have a plan. Keeping a few go-to Paleo snacks on hand can prevent unhealthy choices when you're tired or in a rush.

Do you have a favourite Paleo snack not on the list? Drop it in the comments — I’d love to keep adding to this ultimate Paleo snack resource.

More Creative Paleo Snack Ideas to Keep You Inspired

If you're looking to add even more variety to your Paleo snack game, the ideas below bring together flavour, convenience, and nutrition — all with minimal fuss. Whether you're after savoury, sweet, or something in between, there's something here to keep your snack drawer exciting and Paleo-compliant.

  • Boiled quail eggs – A bite-sized alternative to chicken eggs, they’re perfect with a sprinkle of sea salt.
  • Avocado boats – Halve an avocado and fill the seed hollow with salsa, sauerkraut, or tuna salad.
  • Apple slices with sunflower seed butter – A great nut-free option for those with allergies or sensitivities.
  • Jicama sticks – Crisp, hydrating, and excellent with lime and chilli for a Mexican-inspired snack.
  • Dehydrated zucchini chips with paprika – Make a big batch in your dehydrator or low oven to have crunchy snacks on hand.
  • Mini meatloaf muffins – Bake individual meatloaves in a muffin tray and keep them in the fridge for a satisfying protein fix.
  • Frozen coconut bites – Mix shredded coconut, a little honey, and coconut oil, then freeze into silicone moulds.
  • Stuffed dates – Try dates filled with almond butter and a sprinkle of cinnamon (great for a natural energy hit).
  • DIY trail mix – Combine your favourite activated nuts, coconut flakes, freeze-dried berries, and cacao nibs.
  • Spiced cauliflower bites – Roast small florets in olive oil and turmeric for a warm, satisfying snack.

Snack Timing and Portion Tips for Paleo Success

Snacking on Paleo shouldn’t feel like a chore — nor should it become an all-day grazing habit. The goal is to support your energy and nutrient needs without mindless munching. Here are a few tips to make the most of your snack time:

  • Pre-portion snacks in small containers to avoid overdoing it, especially with nuts and dried fruits.
  • Time your snacks strategically — a mid-morning bite can bridge breakfast and lunch, while an afternoon snack might keep you from reaching for the biscuit tin at 4pm.
  • Always include protein or fat – pairing carbs (like fruit) with protein or fat helps slow absorption and keeps you fuller for longer.

Make-Ahead Paleo Snack Prep Ideas

If you set aside just 30–45 minutes on a Sunday, you can prepare a week’s worth of easy Paleo snacks. Here’s a sample prep list to get started:

  • Boil a dozen eggs and peel them ready for grab-and-go protein.
  • Cut veggie sticks (carrot, celery, cucumber, and capsicum) and store them in water-filled containers in the fridge.
  • Pre-make a batch of Paleo kimchi or sauerkraut to add gut-friendly crunch to any snack.
  • Whip up some almond pate or chicken liver pate to enjoy with veggie sticks or seed crackers.
  • Roast a tray of seasoned nuts or spiced seeds for a savoury fix.

Snacking Mindfully on Paleo

Lastly, it’s worth tuning into why you’re snacking. Is it because you’re genuinely hungry, or are you tired, bored, or distracted? One of the less talked-about benefits of eating Paleo is how it can help you reconnect with your natural hunger signals.

Try sitting down, even for just a minute, when you snack. Put your food on a plate. Chew slowly. Appreciate the flavours. That awareness can help turn snacks from a guilty grab into a satisfying pause in your day.

What Are Your Latest Go-To Paleo Snacks?

The Paleo community is full of ingenious foodies, and I’d love to hear from you. What have you been snacking on lately? Any weird and wonderful creations? Let me know in the comments — and if I get enough replies, I’ll do a reader-curated follow-up post!

7 signs you’re dairy intolerant

Dairy is a huge dividing issue in the paleo world. Strict paleo would omit dairy, but a lot of people take a more primal approach and include good quality dairy in their diet. My study showed most people who identify with paleo do in fact consume some dairy. The deciding factor here is if you are dairy intolerant or not. And how would you know?

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Whilst not scientific, there are a few warning signs that will give you a pretty big clue you don’t tolerate dairy well. But what is it in the dairy that may not agree with you? Well, it’s not as simple as saying it’s the dairy, you could well have a reaction to the lactose, or the casein contained in dairy.

Today, I'm going to look at a Lactose Intolerance specifically, as this is the dairy component that seems to be most troublesome for so many people. Whilst Northern Europeans seem to tolerate lactose fairly well due to a long, long history of doing so, in other populations most people are lactose intolerant.

What does lactose intolerance mean?

Simply, this occurs when you stop making the enzyme lactase, which is required to digest lactose. Without lactase, bacteria will metabolise the lactose instead. Whilst not a serious condition, it is going to be uncomfortable and frustrating for the unwitting dairy consumer.

So what are the symptoms?

1. Symptoms are going to centre around your digestive system, so look out for:

2. Bloating

3. Gas…. Say no more

4. Crams and pains in your abdomen

5. How to put this nicely… loose bowel movements, sometimes very loose

6. Strange noises coming from your digestive system

7. In severe cases vomiting

8. Unexplained tiredness

Important to note is how soon they symptoms came on after consuming the dairy? And what type of dairy was it?

What next?

If you suspect you may be intolerant to dairy, you need to find out.

The best way to test this is by an elimination diet. No dairy whatsoever for 30 days. See how you feel, are the symptoms still there? If you've been symptom free, you can test this further by gradually introducing back in certain dairy products. I've heard some people will be fine with hard cheeses for example, but not soft cheese. Whatever you introduce, make sure it’s in isolation, and wait at least three days before bringing another dairy variable into the mix. You can experiment with raw dairy, fermented dairy, perhaps you’ll find clarified butter; ghee has a different impact on you.

Do you suspect you're dairy intolerant? Do you consume it?

7 Ways to Make Your Desk Job Healthier

In an ideal world, none of us would have jobs in offices or at desks, and we’d all have the day free to roam the land, walking miles to hunt for tonight’s dinner or digging in the vegetable garden. Sadly, real life isn't that simple – and many of us rely on the jobs we have to provide ourselves with good quality, healthy foods to put on the table of an evening.

We know the health impacts long periods of sitting at a desk can bring about, so here are seven things you can do to make this kind of work healthier.

1.       Take a movement break every hour

If your job forces you to sit still for most of the day, it’s important you take the time to move as often as you can. Try and schedule a five minute ‘movement break’ every hour, where you go for a walk and stretch. This will help to counteract the negative impact on your posture and muscle alignment of long periods of sitting down.

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2.       Walk to work

If you’re lucky enough to live within a reasonable distance to your workplace, why not walk (or even better, run) there once or twice a week?

3.       Take the stairs

Simple things like taking the stairs instead of the lift can make a real difference, especially if your office is located on a high floor. If you can, why not incorporate some stair sprints into your breaks?

4.       Take lunch outside

Whenever the weather allows, take yourself outside for some fresh air in your lunch break. It will give you a much needed break from technology and artificial light, as well as give you a real boost of vitamin D.

5.       Get a light filter

If you’re concerned about the levels of blue light you’re taking in by staring at a computer, why not try a blue light filter for your screen?

6.       Stand up / treadmill desks

Your boss may take some convincing on this one, but why not recommend standing / treadmill desks for the workplace?

7.       Grounding mats

Grounding, or earthing, mats are brilliant if you want to get more connected with the earth. They slip under your desk easily – read more about them here

There we have it – seven simple ways to make your desk job much healthier. Have I missed anything? If you work in an office, what steps do you take to make it a healthier environment?

18 Ways to Get More Veggies in your Diet

With most things in life, the key is everything in moderation. Not that this means you can eat pizza in moderation, but you get my point. One thing that certainly shouldn't be moderated however is your intake of delicious, fresh veggies. We could all benefit from upping our vegetable intake, and certainly shouldn't be aiming for the paltry ‘5 portions a day’ recommended by so-called ‘experts.’ If you’re running out of ways to boost your veggie intake, why not give some of these ideas a try?

18 Ways to Get More Veggies in Your Diet – Paleo and Primal Vegetable Tips

Use them in:

Hide them in:

  • Sauces – like this romesco sauce or as a base to a Paleo pizza
  • Baked goods, like these sweet potato and chocolate chip muffins
  • Omelettes – try a spinach and red pepper omelette for a delicious breakfast
  • Dips – why not try replacing the basil with spinach or kale in pesto?
  • Curries – throw in sweet potato, squash, courgette or mushrooms
  • Stews / casseroles – add extra veggies like onions, parsnips and carrots and blend them to make a fresh sauce

Make Paleo alternatives:

  • Use lettuce wraps as Paleo tortillas
  • Make noodles with spiralised courgettes
  • Use spaghetti squash instead of traditional pasta
  • Make Paleo rice using cauliflower

Eat lots of salad!

  • Making your own salad is a great way to consume loads of fresh, colourful veggies in one sitting. Use leafy greens, tomatoes, peppers, cucumber, beets, broccoli, cauliflower, avocado – anything goes!

Snack on them raw

  • Carrots, cucumber, celery and peppers make great snacks. Add a little almond butter for indulgence.

Make a vegetable based broth

  • Use leftover veggies by gently simmering them into a nourishing broth

Go to your farmers market

  • Farmers markets offer a wide variety of fresh, colourful produce. They can inspire new veggie ideas and help you discover something different. Pick up at least one new vegetable each visit!

Why Eating More Vegetables Is Easier (and Tastier) Than You Think

Let’s face it – we all know we should be eating more vegetables, but doing it consistently can feel like a chore. The good news? With a bit of creativity, adding veggies into your Paleo meals becomes second nature – and even delicious.

The trick is to move away from the mindset that vegetables only belong in side salads. With a Paleo lifestyle focused on nutrient density and whole foods, veggies become the foundation of meals, not an afterthought. Blending them into smoothies, soups, stews, sauces, and baked goods helps you get more variety and volume without getting bored.

Try batch-roasting a tray of colourful vegetables each week, so you always have something ready to add to eggs, wraps, bowls or stir-fries. Spiralised veggies like courgette noodles or sweet potato ribbons are a fun alternative to grain-based pasta. And don't underestimate the power of raw veg as snacks – dipped in guac, nut butter or Paleo-friendly pesto, they’re easy and satisfying.

Shopping at farmers markets can also make a big difference. You’re more likely to discover unusual vegetables and feel inspired by the freshness and variety. It’s also a great way to support local growers and avoid overly processed supermarket fare.

Ultimately, the best way to increase your veggie intake is to make them visible, easy to grab, and delicious. With the ideas in this post and a little planning, you’ll be well on your way to turning every meal into a nutrient-dense, veggie-packed feast.

Try Fermenting Your Veggies

Fermented vegetables are not only great for gut health, they’re also a delicious way to preserve surplus produce. Homemade sauerkraut, kimchi, or pickled carrots can add a tangy crunch to your meals while boosting your intake of beneficial bacteria. If you’re new to fermenting, start with a basic jar of cabbage and salt — it’s easier than it sounds and incredibly satisfying to make your own probiotic-rich food.

Use Veggies as Vessels

Instead of relying on breads, crackers or wraps, why not let vegetables do the job? Bell peppers, lettuce leaves, cucumber boats and even roasted aubergines can all act as carriers for dips, meats and spreads. Try stuffing capsicum halves with a spicy beef mince mix, or use thick-cut cucumber slices as an alternative to crackers when entertaining.

Double Up in Your Existing Meals

One of the simplest ways to eat more vegetables is to double what you already use. If your go-to bolognese includes one grated zucchini, add two. If your breakfast scramble includes a handful of mushrooms, add spinach and diced capsicum too. You’ll hardly notice the difference, except in how satisfied you feel afterwards.

Experiment With Oven-Roasted Chips

If you’ve got a craving for something crunchy, skip the store-bought snacks and make your own vegetable crisps. Kale, beetroot, parsnip, carrot and even brussels sprouts can all be transformed in the oven with just a little olive oil and sea salt. Slice thinly and roast until crisp — they’re great on their own or sprinkled over salads for extra texture.

Try Vegetable-Based Breakfasts

Many people fall into the trap of thinking vegetables only belong in lunch or dinner. But your first meal of the day is a brilliant opportunity to sneak in more greens. A frittata loaded with spinach and zucchini, a side of roasted mushrooms with eggs, or even leftover roast veg from dinner can all become your new breakfast staples.

Embrace Unusual Vegetable Swaps

Instead of defaulting to grains or legumes, think about how vegetables can take centre stage. Use roasted eggplant slices in place of lasagne sheets. Blend cauliflower into your mash instead of potato. Make burgers using large grilled portobello mushrooms instead of buns. These swaps are satisfying, flavourful and align perfectly with a Paleo lifestyle.

Make It a Challenge

If you’re someone who thrives on goals, turn veggie consumption into a personal challenge. Aim to try a new vegetable every week for a month. Or see how many different colours you can get onto your plate in one meal. Not only will this make things more interesting, but you’ll also ensure a broader range of nutrients and antioxidants.

Use Veggies in Smoothie Bowls

While traditional smoothies are a great vehicle for vegetables, smoothie bowls are another fun way to mix it up. Use frozen cauliflower or zucchini as a creamy, neutral base, then add avocado, spinach or kale for an extra nutrient punch. Top with nuts, seeds and a few berries for a filling and colourful breakfast or snack.

Grill or BBQ Your Veg

There’s something about a grilled vegetable that brings out its best. The caramelisation adds a new depth of flavour, making veggies like pumpkin, asparagus, zucchini and eggplant all the more enticing. Next time you fire up the BBQ or grill pan, throw on a few extra vegetables — they store well and add heaps of flavour to future meals.

Batch Cook Veg-Packed Sauces

A sneaky but effective strategy is to load sauces with blended vegetables. A simple tomato sauce can hide carrot, celery, zucchini and capsicum without changing the taste. Once blended, it becomes a smooth, rich base for bolognese, meatballs, or even Paleo pizza. Batch cooking a big pot and freezing portions makes it easy to grab later when you're short on time.

Stock Up on Freezer-Friendly Veggies

Don’t underestimate the convenience of frozen vegetables. They’re picked at peak ripeness and snap frozen quickly, locking in nutrients. Keep staples like spinach, cauliflower rice, broccoli and stir-fry mixes in your freezer so you always have options, even when fresh produce is running low. They're great for quick meals and won’t spoil before you get around to using them.

Grow Your Own If You Can

Even if you’ve only got a small balcony or window ledge, growing a few herbs or vegetables can make a difference. When you’ve got fresh basil, rocket or cherry tomatoes growing a few steps away, you’re more likely to toss them into your meals. It also builds a stronger connection to your food and can be a rewarding way to spend time outdoors.

Final Thoughts on Boosting Veggie Intake

The beauty of a Paleo approach is that vegetables don’t have to be bland, boiled, or boring. They’re incredibly versatile, satisfying, and easy to make delicious with the right seasonings and pairings. With a few tweaks to how you shop, cook, and eat, you’ll find that getting more vegetables into your day becomes second nature — and something to look forward to, not avoid.

What’s so special about grass fed beef?

Grass fed beef gets plenty of recognition on the Paleo diet, and rightly so. We know our ancestors would have undoubtedly eaten copious amounts of wild fed ruminants; not the sort that were shuttled in their droves into giant feed-lots, devoid of natural light and space to roam, and fed with industrialised slop made from genetically modified corn, barley and soya. But, ideology aside, what is it that actually makes grass fed beef superior to ‘modern’ grain fed beef? Is it worth paying extra for – sometimes double the price? In a short answer, yes. And here’s why…

What's so special about grass fed beef paleo primal health benefits-min

As the demand for beef (and meat in general) rose significantly throughout the 20th century, ‘farmers’ began to reassess their production methods with one goal in mind. Profit. These beef barons were prepared to stop at nothing to decrease the production costs of each cow, with no concern for the animals’ welfare or for the welfare of the people eating the meat; and thus, factory farming was born. There were, of course, many who still wanted to do things the right way, and a divide became apparent. As factory farming has developed throughout the years, and cheaper, nutrient void food has become more available, this divide has become significantly greater.

One reason we eschew grains on the Paleo diet (apart from lectins, gluten and phytic acid), is the distinct lack of nutrient density that they offer in comparison with whole foods. If you genetically modify these grains, the nutrient density becomes even lower; practically non-existent. When cattle are fed a diet that is so devoid of nutrients, the meat they offer is therefore much less nutritious than that of an animal fed on a natural diet. This shows in the nutritional profiles of grass fed vs grain fed meat; grass fed is significantly higher in vitamins (in particular B vitamins, vitamin E, vitamin K and vitamin B12), minerals (including magnesium, selenium, zinc and calcium), CLA and Omega 3. We’ll come on to that last one again shortly. The lifespan of the cows also plays a part in the nutrients they offer; as factory farmed cattle have a much shorter lifespan (as they are overfed and under-exercised so that they reach the slaughter house in double quick time), they do not have time to build up the nutritional profile that they should do naturally. Quite simply, unhealthy diet + overeating + lack of exercise = nutritionally depleted beef. The same formula would also mean a nutritionally depleted human as well, which isn't really much of a shock.

We've spoke about omega 3 and omega 6 before, and how it is important to maintain as close to an even ratio as possible to reduce inflammation in the body. Thanks to their diet, grass fed beef is significantly higher in omega 3 than its grain fed counterpart. On average, grass fed beef has a ratio of around 2.5/1 (omega 6:omega 3). Depending on the grasses they graze on, it can be as low as 1:1. The ratio of grain fed beef, on the other hand, can exceed 20:1.

To decrease the production time, factory farmed cows are fed artificial hormones to fatten them up more quickly. The presence of these hormones have been linked to hormone irregularities in the humans who eat a lot of grain fed beef – which is another reason to source your meat carefully.

To summarise, grass fed beef is better for you, better for the environment, better for the economy, and better for the animals themselves. It’s the way that beef should be eaten, but sadly, it is expensive. If you are limited in how much grass fed beef you can buy for financial reasons, opt for leaner cuts of meat when you buy grain fed. There will be less of an omega 3:6 imbalance as the all-round fat content is lower. Toxins are also stored in the fatty deposits of the animals, so by choosing leaner cuts you’ll minimise the toxins that you consume. If you’re completely against buying grain fed, look for cheaper cuts of meat like shin and chuck roast, and cook them slowly. Offal is a great bet too.

Do you eat grass fed (or pastured) meat? Is it important to you?

The Impact of Grass Fed Beef on the Environment

Aside from the obvious health benefits, choosing grass fed beef also has a significant impact on the environment. Regenerative farming practices, which are often used by grass fed producers, help to restore soil health, promote biodiversity, and reduce carbon emissions. When managed correctly, pasture-raised cattle can even sequester carbon in the soil through natural grazing patterns, turning farming into a solution for climate change rather than a contributor.

In contrast, factory farming operations tend to produce significant greenhouse gas emissions, pollute waterways through chemical runoff, and destroy local ecosystems by clearing land for monoculture feed crops. Supporting farms that practise rotational grazing and maintain healthy pasture ecosystems is a vote for sustainability and the long-term health of our planet.

Animal Welfare and Ethical Considerations

One of the most compelling reasons to choose grass fed beef is the improved welfare of the animals. Cattle raised on pasture are free to roam, graze, and express natural behaviours, which is a far cry from the confinement and stress found in intensive feedlot systems. Animals that are treated humanely are generally healthier and less prone to disease, reducing the need for antibiotics and other chemical interventions.

Ethical farming respects the life of the animal and provides conditions that align with nature. For many Paleo adherents, this alignment is an important part of the lifestyle — choosing food that honours both our health and the integrity of the natural world.

Decoding Labels: What to Look For

When shopping for beef, it's not always easy to know what you're getting. Terms like “grass fed,” “grass finished,” and “pasture raised” can be confusing. Ideally, you want to look for 100% grass fed and finished beef, which means the animal was raised on pasture its entire life and not switched to grain in the final stages of fattening up. “Grass fed” alone doesn’t always guarantee this, as it can still include a period of grain finishing unless explicitly stated otherwise.

In Australia, producers are increasingly transparent, and many will provide additional information on their packaging or website. Look for certifications or producer notes that mention rotational grazing, no hormones, no antibiotics, and sustainable farming practices. Better yet, buy directly from local farmers or trusted butchers who can tell you about the origin of the meat.

The Taste Difference

Many people notice a clear difference in flavour between grass fed and grain fed beef. Grass fed beef typically has a richer, more complex flavour profile, often described as slightly “gamey” or earthy. This is due to the animal’s natural diet and slower growth rate. The fat also has a different appearance — often more yellow in colour due to the higher beta-carotene content — and the meat itself is leaner and firmer.

While grain fed beef is usually softer and milder (due to higher fat marbling and rapid growth), it lacks the nutrient density and depth of flavour found in grass fed varieties. If you’re new to grass fed beef, it may take a few meals to adjust to the difference — but many find they prefer it once their palate adapts.

Cooking Tips for Grass Fed Beef

Because grass fed beef is leaner than grain fed, it can be less forgiving when overcooked. To get the most out of your grass fed cuts, consider the following tips:

  • Cook low and slow: For tougher cuts like chuck, shin, or brisket, slow cooking helps break down connective tissue while preserving moisture.
  • Don’t overcook steaks: Grass fed steaks are best enjoyed medium-rare to medium. Use a meat thermometer to ensure accuracy.
  • Rest the meat: After cooking, let the meat rest to allow juices to redistribute evenly.
  • Marinate for tenderness: A light marinade with olive oil, vinegar, and herbs can help tenderise lean cuts before cooking.

Adapting your cooking technique slightly can ensure you’re getting the most out of your investment and enjoying every bite.

Making It Work on a Budget

If the cost of grass fed beef is a concern, there are still ways to make it fit into your weekly shop. Start by prioritising quality over quantity. You may not be able to afford it every day, but even a few meals per week can make a difference. Stretch smaller amounts of beef further by combining it with lots of vegetables or using it in soups, stews, and curries.

Cheaper cuts like beef cheeks, oxtail, or liver are not only more affordable but often more nutrient-dense than prime cuts. Liver in particular is one of the most nutrient-rich foods you can eat, and grass fed liver is in a completely different league nutritionally compared to grain fed.

You can also consider buying in bulk from a local producer or butcher. Purchasing a quarter or half a cow is often significantly cheaper per kilo and gives you a variety of cuts to experiment with. Many producers also offer meat boxes or subscription services, which can help you plan meals and stay within budget.

Supporting Local and Regenerative Farms

When you choose grass fed beef, you’re often supporting small to medium-sized local farms that prioritise regenerative practices. This keeps your money within the local economy and encourages farmers to continue ethical, sustainable methods of raising livestock. Building a relationship with your local producer also gives you insight into how your food is raised — something that is completely lost when shopping from large supermarket chains.

Some farms also offer farm tours or open days, which can be a great way to connect with your food, meet the animals, and learn more about the process from paddock to plate. It’s a fantastic way to educate children about where their food comes from and to build a deeper respect for the meat you eat.

A Conscious Choice

Ultimately, grass fed beef is about more than just nutrition. It represents a return to traditional, respectful food systems — ones that care for the land, the animals, and our own health. It aligns perfectly with the principles of the Paleo diet, which champions real, whole, natural foods eaten in their most unprocessed form. While it may require a bit more effort and investment, the benefits for your body, the environment, and your conscience are well worth it.

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How I Got a Paleo Shopping for 10 Cents

You can't get much for 10 cents these days, so I was amazed to see iHerb have currently got 7 trial products available for just $0.10 each (USD). What's the deal with trial products? Well you get to try a new product, or sample, with a maximum of two per order. Using code DUV741, you also get $5 discount on your first order, not bad hey!

I get my coconut oil (this is my favourite), coconut aminos and most of my other paleo supplies from iHerb, as I find them far cheaper than local health shops.

Here's what you can get for 10 cents

(available at time of posting)

  1. St. Dalfour, Organic Tea Sampler Pack, 3 Tea Bags, 2 g Each  RRP $1.00 Trial price $0.10

STD-96803-11

2. Mild By Nature, For Baby, Shampoo & Body Wash, 2.2 fl oz (65 ml) RRP $7.95 Trial price $0.10

MBN-00937-3

3. Day & Night Pill Organizer RRP $4.95 Trial price $0.10

IHB-00231-9

4. Madre Labs, Hand Cream, With Argan Nut Oil, Unscented, 2.5 oz (71 g) RRP $7.95 Trial price $0.10

MLI-00248-0

5. Country Life, BioChem, 100% Whey Protein, Vanilla Flavor, 1.08 oz (30.6 g) RRP $2.99 Trial price $0.10

CLF-92015-1

6. E.L.F. Cosmetics, 6 Piece Eyeshadow Compact, Smokey Eyes, 0.25 oz (7 g) RRP $3.00 Trial price $0.10

ELF-71404-1

7. Madre Labs, 3 Functional Beverages, CafeCeps, CocoCeps, CocoCardio, 3 Sample Packets RRP $3.95 Trial price $0.10

MLI-00970-4

And the current free products

And if  you don't want to spend 10 cents, there are also currently 4 free products (for new customers). You can see those products here.

What's your favourite iHerb product?

paleo network iherb 10 cent $0.10 trial products special offer order online

More Ways to Find Cheap Paleo Products Online

While the $0.10 iHerb deals may not last forever, it's still absolutely possible to stock up on affordable Paleo supplies if you know where to look. I always recommend checking iHerb’s trial and free product sections, as well as looking out for rotating promos and coupon codes. Even without the 10 cent offers, there are often generous discounts on pantry staples like coconut oil, almond flour, bone broth powder and more.

If you're new to iHerb, use the code DUV741 to get a discount off your first order — it’s a great way to try a few new Paleo-friendly products without spending much. Over the years I’ve saved hundreds of dollars this way, and still do most of my Paleo shopping online.

💡 Tip: Look out for “trial-size” options when browsing — they're often significantly discounted and perfect if you’re curious to test a product before buying full-size.

By the way, I’d love to hear from you. Have you ever scored an amazing iHerb deal? Or found another great source of cheap Paleo products online? Let me know in the comments below or shoot me a message — I’m always keen to share savings tips with the community.