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Another Margarine or Butter “Health” Article

I was reading the Summer 2012 edition of “Woman’s Weekly Health” earlier, when I came across this double page spread debating whether Margarine or Butter is better for your health. Fighting the corner for butter was a cook, Fran Abdallaoui. Arguing the case for margarine was Barbara Eden, Nutrition Manager at National Heart Foundation of Australia. I'm not sure how pitching a cook against a nutritionist (especially one representing the national heart foundation) is a balanced debate. I don’t think they want their readers to side with butter, do you?

Eden says “It comes down to your health and that’s the main factor your (SIC) considering when choosing between margarine and butter, there’s really no choice to make”. She also tells readers that “A regular butter is made up of… more than four per cent trans fat”, which I find frustratingly misleading, since natural, completely inert trans fats – as found in animal products – are completely different to the harmful trans fats found in many processed foods.

This is all because Eden believes “It’s the saturated fat and trans fat in our food supply that elevates your blood cholesterol levels which increase the risk of heart disease and stroke, and that’s one of the leading causes of death in Australia”

The article also adds “there is the convenience factor of the immediately spreadable product with a longer shelf life” as another reason we should go for margarine instead of butter. Well, using that argument, shouldn't we all have frozen pizza for dinner – it’s a lot more convenient and has a far longer shelf life than whole food…

In a “health” magazine, readers are going to place much more confidence in a nutritionist (especially one representing the national heart foundation) than they would a cook. If they really want to present a debate, surely they should present both sides, equally? Or better still, finally run an article about how wrong they've had it for the past few decades. I must stop reading “health” magazines – they raise my cortisol levels more than almost anything else and that’s definitely not good for my health!

Butter vs Margarine: Looking Beyond the Label

At face value, it seems like a simple choice — opt for the spread that has fewer saturated fats and a longer shelf life, right? But when you dig deeper into the origins, composition, and long-term health implications of both butter and margarine, it’s anything but simple. And yet, mainstream media continues to present the argument in binary terms, usually casting margarine as the sensible, science-backed choice and butter as an indulgent relic of a less informed era. Let’s dismantle that narrative.

The Origins of Margarine: A Processed Solution

Margarine was invented in the 1800s as a cheap substitute for butter. Over time, it became a Frankenstein’s monster of hydrogenated oils, colourants, emulsifiers, and synthetic vitamins — all engineered to resemble butter while undercutting it in cost. Early margarine was rich in industrial trans fats, which numerous studies have since linked to inflammation, insulin resistance, and cardiovascular disease.

Even though many manufacturers have reduced or removed trans fats in modern margarine, the product is still made by highly processing seed oils, often through chemical extraction and deodorisation — not something your great-grandmother would have recognised as food. In contrast, butter is made by churning cream. That’s it.

The Demonisation of Saturated Fat

One of the pillars of margarine’s marketing success lies in the demonisation of saturated fat. For decades, saturated fat was blamed for rising heart disease rates, based largely on flawed observational studies. Yet more recent research, including meta-analyses, has challenged this narrative. The relationship between saturated fat and heart disease is not as clear-cut as once believed.

Butter contains saturated fat, yes. But it also offers conjugated linoleic acid (CLA), fat-soluble vitamins like A, D, E and K2 (especially from grass-fed sources), and a natural fatty acid profile that humans have consumed for millennia. Margarine, by contrast, may be artificially fortified, but it simply doesn’t compare in terms of nutrient bioavailability or synergy.

The Role of Seed Oils in Inflammation

Many margarine products are made using vegetable oils such as canola, soybean, and sunflower oil. These are rich in omega-6 polyunsaturated fatty acids (PUFAs). While omega-6 is an essential fatty acid, excessive intake relative to omega-3 can tip the balance toward systemic inflammation — a key player in many chronic diseases.

Modern diets are heavily skewed toward omega-6, thanks to the widespread use of industrial seed oils in processed foods. Butter, on the other hand, offers a more balanced fatty acid profile, with less potential for disrupting the body’s natural inflammatory responses.

Marketing vs Real Nutrition

The margarine vs butter debate often hinges on one key phrase: “heart healthy”. That label has been stamped on numerous low-fat, processed products over the years — many of which are far from nourishing. The real question is: who decides what qualifies as heart healthy?

Organisations like the Heart Foundation have historically relied on industry funding and outdated dietary guidelines. Their views on fat have slowly evolved, but they remain rooted in a model that favours products fitting a certain nutritional profile on paper — low saturated fat, high unsaturated fat — without always considering the real-world impact of ultra-processed replacements.

Whole Food Wins Every Time

If your primary goal is health, it’s hard to beat food in its natural state. Butter is a whole food — minimally processed, nutrient-rich, and easily recognisable as such. Margarine, no matter how it’s reformulated, remains a product of food science — not nature. This matters.

Our bodies evolved consuming fats from animals and plants in their natural form. Introducing chemically altered versions designed for cost-efficiency or shelf life doesn’t support optimal health. In fact, it raises a bigger question: how many chronic diseases are driven not by dietary fat itself, but by the kind of fat we’re consuming?

Butter in the Context of a Balanced Paleo Diet

For those following a Paleo-inspired approach, the choice between butter and margarine is crystal clear. While strict Paleo purists may exclude dairy altogether, many modern interpretations include ghee (clarified butter) due to its lactose-free profile and traditional roots.

Butter from grass-fed cows can be a fantastic source of nutrients — and it supports satiety, hormone production, and fat-soluble vitamin absorption. Used in moderation, it can be part of a deeply nourishing, anti-inflammatory way of eating. Compare that to margarine, which serves no purpose other than to mimic something better than itself.

Why Butter Is Still Under Fire

So why do health magazines and public health campaigns still push margarine? It often comes down to lingering dogma, commercial interests, and an unwillingness to challenge outdated paradigms. Once a narrative takes hold — “saturated fat equals heart disease” — it’s remarkably difficult to reverse, even in the face of new evidence.

It also doesn’t help that margarine is often cheaper and more profitable than butter, especially at scale. It’s easier to mass-produce, tweak to hit target fat ratios, and promote as part of heart-healthy “lite” diets. But none of those factors make it the better nutritional choice.

Don’t Be Fooled by Convenience

Convenience is another red herring in this debate. Sure, margarine spreads straight from the fridge and lasts for months, but that’s not a good enough reason to consume something that may compromise long-term health. Butter may require a bit of softening before spreading, but it’s a small trade-off for something real.

Real food isn’t always the most convenient option. Neither is prioritising your health. But when the long-term benefits include reduced inflammation, better metabolic health, and a lower toxic load, it’s hard to argue that convenience should win.

The Bottom Line

The truth is, no matter how “improved” margarine becomes, it will always be a product designed to imitate something nature got right the first time. Butter, especially when made from the milk of healthy, pasture-raised cows, is a naturally nourishing fat with a track record spanning centuries.

Rather than buying into a narrow, fear-driven debate about saturated fat, let’s zoom out. The real issue isn’t about butter vs margarine. It’s about real food vs ultra-processed food. It’s about tuning out the noise of marketing and trusting what our bodies have thrived on for generations.

So next time you find yourself reading a health magazine that sings the praises of margarine, remember this: just because something spreads easily, doesn’t mean it should be spread on your toast.

Stamped Eggs

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In the UK all Eggs (from a source with over 50 hens) are stamped identifying whether they are organic, free range, from barn or caged hens. The stamps also show the size of Eggs and a code identifying where they came from.

I believe some parts of Australia require Eggs to be stamped, but it is certainly not the case in New South Wales (though a few particular brands do seem to have stamps, it is very rare). It bothers me that when I buy Eggs from a shop, I don't really know that they are the box describes. I've often had Eggs that don't seem as fresh as the box would indicate – I wonder if I've ever had caged Eggs that were in a free-range organic box? How would I know?

Whilst it would add an extra cost to stamp all Eggs, I don't think the cost would be prohibitively expensive. It would be a small price to pay for the assurance that the Eggs you paid for are the Eggs in the box.

The Transparency Dilemma: Why Egg Labelling Matters

For many Australians following a Paleo lifestyle, knowing the source and quality of your food is paramount. Yet, when it comes to something as simple as buying a carton of eggs, transparency is often lacking. Unlike the UK’s comprehensive system of egg stamping, most states and territories in Australia, including New South Wales, do not mandate detailed labelling on individual eggs. This opens the door to potential mislabelling, misinformation, and a breakdown in consumer trust.

It’s not just about knowing whether your eggs are free-range or organic — it’s also about understanding their journey from farm to table. Consumers should be empowered to make informed decisions, especially those adhering to specific dietary standards like Paleo, where the ethical and nutritional quality of animal products plays a significant role.

Industry Practices and Loopholes

In Australia, egg producers must adhere to certain labelling laws, but enforcement varies widely. While cartons may legally claim the eggs are free-range, the definition of “free-range” can differ depending on who you ask. According to Australian Consumer Law, eggs can be marketed as free-range if the hens had “meaningful” access to the outdoors and a maximum stocking density of 10,000 hens per hectare. But many advocates argue that even this is too crowded and lacks transparency.

By contrast, in the UK, stamped eggs allow consumers to identify not only the type of production (e.g. 0 for organic, 1 for free-range) but also the country and individual farm code. This traceability builds confidence and enables consumers to verify claims easily. Why shouldn’t we demand the same level of detail in Australia?

How Fresh Are Your Eggs?

Anyone who’s ever cracked open an egg with a runny white or flat yolk knows the disappointment of eggs past their prime. But without date stamps on the egg itself, you have no idea how long ago they were laid. The box might suggest they’re within date, but that doesn’t mean the eggs are fresh.

Stamped dates could be a game changer for those who want to eat as close to nature as possible. Imagine knowing whether the egg in your breakfast fry-up was laid three days ago or three weeks ago. Not only does this improve food safety, but it also ensures quality and taste — both key priorities for anyone following a clean-eating approach like Paleo.

What Stamping Could Look Like in Australia

Implementing a stamping system doesn’t have to be complex or costly. In fact, some boutique producers already use this practice voluntarily. A standardised national approach could include:

Production Code: e.g. 0 for organic, 1 for free-range, 2 for barn, 3 for cage.
Date of Lay: Not just a best-before date — the actual date the egg was laid.
Farm ID: A code linked to a publicly searchable database, showing exactly where your eggs came from.

With this system, you could verify that the “organic” eggs you’re paying a premium for weren’t just packed at the same plant as caged eggs, but genuinely came from a certified organic source.

Consumer Demand for Ethical Eggs

The rise in popularity of ethical and sustainable food choices has driven a surge in demand for pasture-raised, organic and free-range eggs in Australia. But without egg stamping, how can consumers verify they’re getting what they paid for? The risk of unscrupulous producers passing off caged eggs as free-range is too high, especially when the difference in retail price is significant.

Many Australians would be shocked to know how easy it is to repackage eggs, especially if those eggs are loose-packed and unmarked. Labelling the egg itself would provide an extra layer of security that benefits honest farmers and protects the integrity of the supply chain.

Implications for the Paleo Community

If you're eating Paleo, food quality matters. You likely already seek out grass-fed meats, organic produce and healthy fats. But how do you ensure your eggs are truly free-range or organic when there’s no visible evidence?

Egg stamping aligns with the Paleo philosophy of eating clean, whole foods from trusted sources. Being able to identify the exact origin of your eggs allows you to make better nutritional and ethical choices — from breakfast through to baking. The Paleo lifestyle isn’t just about eliminating grains and processed foods. It’s also about reconnecting with real food, raised or grown the way nature intended.

Could Mandatory Stamping Happen in Australia?

While there has been some industry pushback due to concerns about costs and logistics, other countries have proven it can be done. Technology to stamp eggs on the production line is readily available, and the cost per egg would be minimal — especially when offset by the consumer confidence and brand trust it builds.

There are already moves towards greater transparency in other areas of Australian food labelling. Extending this to eggs is a logical and overdue step. Mandatory egg stamping could be part of a broader initiative to support local farmers doing the right thing, while also protecting consumers from fraud and mislabelling.

Have Your Say

Would you like to see every egg sold in Australia clearly stamped with the date it was laid, the type of production, and the farm it came from? Transparency shouldn’t be a luxury — it should be the standard.

As consumers, we have the power to demand change. Whether you buy your eggs from a supermarket, a farmers market, or direct from a farm gate, it’s time we knew exactly what we’re getting. After all, if the UK can do it, why can’t we?

Would a simple egg stamp help you make better choices in your Paleo lifestyle? Would it give you more confidence in the quality and freshness of your food? Let us know your thoughts.

MovNat Erwan Le Corre paleo primal movement natural

MovNat is Coming Back to Australia!

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I was thrilled to see MovNat is returning to Australia early next year. I didn't know much about MovNat until Erwan Le Corre's talk at the AHS earlier this year, but after hearing him talk and watching some of his demonstrations it looks amazing and I can't wait to try it for myself.

There are going to be two day workshops in Melbourne on 24th & 25th March 2012 and Sydney on 31st March to 1st April.

Erwan Le Corre is also going to be at PrimalCon 2012, so it looks like being a MovNat April!

Have you booked your spot yet?!

What Is MovNat?

MovNat, short for “Movement Natural,” is a physical education and fitness system founded by Erwan Le Corre. It's based on the practice of natural movement skills, which are the full range of human movement abilities, including walking, running, crawling, climbing, jumping, balancing, lifting, carrying, throwing, catching, and swimming.

The philosophy behind MovNat is that these natural movements are essential for human health and fitness. By practicing them, we can improve our physical capabilities, enhance our health, and reconnect with our natural selves.

Who Is Erwan Le Corre?

Erwan Le Corre is the founder of MovNat. Born in France, he spent his childhood exploring the outdoors, developing a deep connection with nature and movement. He trained in various disciplines, including karate, and later developed a comprehensive system of natural movement training.

Erwan's approach emphasizes real-world physical competency, love of movement in nature, and a personal philosophy of life that believes it's everyone's universal and biological birthright to be strong, healthy, happy, and free. He calls this state of being our “True Nature” .

The Importance of Natural Movement

In today's modern world, many people lead sedentary lifestyles, spending most of their time sitting and engaging in minimal physical activity. This lack of movement can lead to various health issues, including obesity, cardiovascular disease, and musculoskeletal problems.

MovNat addresses this by encouraging people to move naturally, as our ancestors did. By practicing natural movements, we can improve our strength, flexibility, coordination, and overall health.

MovNat Workshops in Australia

The upcoming MovNat workshops in Melbourne and Sydney are an excellent opportunity for Australians to experience this unique approach to fitness. These workshops will be led by experienced instructors and will cover the fundamentals of natural movement.

Participants will learn how to move efficiently and effectively, improve their physical capabilities, and reconnect with their natural selves. The workshops are suitable for people of all fitness levels and backgrounds.

Benefits of Attending a MovNat Workshop

Attending a MovNat workshop offers numerous benefits, including:

Improved Physical Fitness: Learn how to move your body in ways that enhance strength, flexibility, and coordination.
Increased Body Awareness: Develop a deeper understanding of your body's capabilities and limitations.
Enhanced Mental Well-being: Engaging in natural movement can reduce stress and improve mental clarity.
Community Connection: Meet like-minded individuals who are interested in health, fitness, and natural movement.
Practical Skills: Gain practical skills that can be applied in everyday life, such as lifting, carrying, and balancing.

MovNat and the Paleo Lifestyle

MovNat aligns well with the Paleo lifestyle, which emphasizes living in a way that's more in tune with our ancestral roots. Just as the Paleo diet focuses on eating whole, unprocessed foods, MovNat focuses on moving our bodies in natural, functional ways.

By incorporating MovNat into your routine, you can complement your Paleo diet and enhance your overall health and well-being.

Personal Experience with MovNat

After learning about MovNat and watching Erwan Le Corre's demonstrations, I was inspired to incorporate natural movement into my own fitness routine. I started practicing movements like crawling, balancing, and climbing, and I noticed significant improvements in my strength and mobility.

Attending a MovNat workshop provided me with the guidance and support I needed to deepen my practice. The instructors were knowledgeable and supportive, and the community atmosphere was incredibly motivating.

How to Prepare for a MovNat Workshop

If you're planning to attend a MovNat workshop, here are some tips to help you prepare:

Wear Comfortable Clothing: Choose clothing that allows for a full range of motion and is suitable for both indoor and outdoor activities.
Bring Water and Snacks: Stay hydrated and energized throughout the workshop.
Be Open-Minded: Embrace the experience and be willing to try new movements and techniques.
Listen to Your Body: Pay attention to your body's signals and modify movements as needed.
Engage with the Community: Connect with fellow participants and share your experiences.

Continuing Your MovNat Practice

After attending a workshop, it's important to continue practicing natural movement to maintain and build upon your progress. Here are some ways to keep up your MovNat practice:

Daily Movement: Incorporate natural movements into your daily routine, such as walking, squatting, and balancing.
Join a Community: Connect with local MovNat groups or online communities for support and motivation.
Set Goals: Establish personal movement goals to stay focused and motivated.
Seek Further Education: Consider attending additional workshops or pursuing MovNat certifications to deepen your knowledge and skills.

Final Thoughts

MovNat's return to Australia is an exciting opportunity for individuals to explore a holistic approach to fitness that emphasizes natural movement and connection with the environment. Whether you're new to fitness or an experienced athlete, MovNat offers valuable insights and practices that can enhance your physical and mental well-being.

If you're interested in improving your movement capabilities, reconnecting with your natural self, and joining a supportive community, I highly recommend attending a MovNat workshop. It's an experience that can transform the way you move and live.

Vitamin water paleo healthy diet soft drinks supplements-min

Vitamin Water – Health in a Bottle?

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It seems that everywhere bottled water is sold, “Vitamin Water” is sold. Every day I see people buying it.

It annoys me that these drinks are sold as health in a bottle. They have names like “Energy”, “Calm”, “Power”, “Essential”, “Revive”, “Recoup” and “Focus” and their bottles boast of the amazing health benefits and wealth of vitamins contained in each bottle. I think a lot of people genuinely believe that by drinking this, they are nourishing their body with a supremely healthy product. This belief is highly encouraged by the marketing of these drinks, which is what I take issue with.

Instead of reaching for a “Revive” drink when feeling worn-out, I'm sure a hydrating drink of water, a healthy Paleo meal and a power nap would be far more reviving than the sugar crash that will come after drinking a bottle of “Revive”.

The ingredients contained in all of these Vitamin Water drinks are: –

Water, Fructose, Sucrose, Flavour, Food Acids (citric acid, mono-potassium phosphate), Vitamins (C, Niacin, Pantothenic Acid, B6, B12), magnesium lactate & calcium lactate.

Depending on the flavour, these ingredients are also found too: –

Flavour (including D-Ribose), dragonfruit flavour (0.015%), Food Acids (di-potassium phosphate), Vitamins (E, A, Folate), Colour (Fruit Juice, Vegetable Juice, Beta-carotene), Caffeine, Lutein, Guaranna & Extracts of Apple, Blueberry, Pomegranate and Acai (0.026%)

The Health Halo of Functional Drinks

The rise of functional beverages like Vitamin Water has been propelled by clever branding, buzzwords, and the growing public interest in health and wellness. Marketers know that by labelling drinks with enticing words like “immune boost,” “focus,” or “detox,” they tap into the psychology of people wanting quick fixes for modern lifestyle problems. But while the packaging might suggest vitality and wellbeing, the ingredients list often tells a very different story.

These drinks typically contain small amounts of synthetic vitamins paired with sugar or artificial sweeteners. While they may provide a token amount of B12 or vitamin C, these additions are usually negligible when compared to what you'd get from a balanced, nutrient-dense Paleo meal. In fact, the sugar content in a single bottle can rival that of a soft drink — undermining any possible benefit the added vitamins may offer.

What Your Body Really Needs

It’s worth questioning the actual root of your low energy, poor focus or sluggish metabolism. Rather than masking fatigue with caffeine and sugar, addressing the fundamentals — sleep, nutrition, hydration and movement — is far more effective and sustainable.

For instance, if you're feeling tired mid-morning, the culprit might not be a lack of vitamins, but poor sleep quality or a breakfast too high in refined carbs. Instead of grabbing a bottle of “Energy” or “Awake,” try getting outside in the sun, eating some healthy fats and protein, or drinking plain filtered water with a pinch of sea salt for a natural electrolyte boost.

Hidden Sugars and Misleading Labels

One of the biggest issues with these drinks is their sugar content, often disguised through multiple names on the label. Words like “fructose,” “sucrose,” or “evaporated cane juice” might sound harmless, but they’re just forms of sugar. Some bottles contain more than 30 grams of sugar — that’s over seven teaspoons in a so-called health product.

For those following a Paleo or low-inflammatory lifestyle, these sugar levels are completely counterproductive. Frequent consumption of sugary drinks, even if they include a few added vitamins, can spike insulin, impair energy regulation, and contribute to chronic inflammation over time.

Why Synthetic Vitamins Don’t Stack Up

The vitamins in these drinks are often synthetic, manufactured in labs and not always bioavailable in the way whole-food sources are. For example, synthetic vitamin E (dl-alpha-tocopherol) has been shown to be less effective than natural vitamin E (d-alpha-tocopherol). Likewise, folic acid — commonly added to these drinks — can be problematic for individuals with MTHFR gene mutations, who are unable to convert it effectively in the body.

Real nutrients from food sources, like leafy greens, organ meats, seafood, and pasture-raised eggs, are far more beneficial. They come in their naturally occurring forms, often accompanied by synergistic compounds that enhance absorption — something that can’t be replicated in a lab.

The Marketing Machine Behind “Wellness” Drinks

It’s no accident that Vitamin Water and similar drinks are found in the same aisles as sports drinks and bottled water. The bright packaging, evocative names, and vague health claims create a “health halo” that tricks consumers into thinking they’re making a smart choice.

Unfortunately, food labelling laws allow a lot of wiggle room. Claims like “contains antioxidants” or “boosts focus” don’t need to be backed up with hard science, especially when the quantities of functional ingredients are so small they provide little to no benefit.

Consumers often associate these drinks with fitness and health — aided by strategic placement near gym checkouts or in yoga studios. But these associations are artificially manufactured by branding, not grounded in real nutritional benefit.

Better Alternatives for Real Energy

Instead of relying on bottled gimmicks, there are far better — and cheaper — ways to maintain energy and focus:

Stay hydrated: Plain filtered water, herbal teas or infused water with cucumber, lemon or mint provide hydration without added sugar or artificial additives.
Eat nutrient-dense meals: A Paleo plate filled with grass-fed meat, wild-caught seafood, colourful vegetables, and healthy fats offers sustained energy and real vitamins.
Sleep well: Prioritising deep, uninterrupted sleep is more effective for mental clarity and physical energy than any drink on the shelf.
Move regularly: Gentle walking, mobility sessions or short bursts of functional exercise throughout the day keep your blood circulating and help prevent energy dips.
Mind your light exposure: Morning sun exposure helps reset your circadian rhythm and improve alertness.

How to Read Drink Labels Like a Pro

If you must buy a bottled beverage, scrutinise the label carefully. Look for hidden sugars and preservatives, and be sceptical of vague health claims. Here's a quick checklist to consider:

Are there more than five ingredients?
Can you pronounce them all?
Is sugar or syrup listed in any form?
Are the vitamins synthetic or from real food extracts?
Do the functional claims seem too good to be true?

If in doubt, stick with the simplest option: real water. Your body is designed to thrive on it, not on sugar-laced lab concoctions with fancy names.

Don’t Be Fooled by the Label

The next time you see a bottle labelled “Relax” or “Defence,” take a moment to look beyond the marketing and assess what’s really inside. A colourful label and a list of vitamins doesn’t make a product healthy — especially when it's mostly sugar water with a few token nutrients.

True vitality comes from consistently making whole food choices, staying active, and getting enough rest — not from buying into the illusion that health can be bottled and sold. Save your money, skip the synthetics, and opt for real nourishment instead.

What do you think about “vitamin” drinks? Is your low-energy solution a bottle of “energy”, or your method of concentrating a bottle of “focus”?

Breakfast for a prime minister paleo diet healthy-min

Breakfast Fit for a Prime Minister?

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I was interested to see photos of a typical Breakfast for British Prime Minister David Cameron.

Lurpak butter ( Ingredients: Organic butter (69%), organic rapeseed oil (25%), lactic culture, salt (0.9%))
Shredded Wheat Cereal (judging by the rest of the meal, I bet the milk isn't whole fat)
Toast with Jam
Low-fat yoghurt
Fruit

That's certainly a very carb-heavy Breakfast, without much fat or protein in sight. They must need regular carbohydrate based snacks for when their blood sugar levels crash shortly after eating.

I'd have loved to see them tucking into a proper cooked Breakfast! Perhaps Julia Gillard starts the days with bacon and eggs, cooked in coconut oil?

What Does a Leader’s Breakfast Say About the Nation?

While it might sound like a small thing, what our leaders eat for breakfast actually paints an interesting picture. The foods they choose reflect the prevailing attitudes of the time – and influence millions of people watching from around the world. So when the British PM is snapped starting the day with a beige buffet of low-fat yoghurt, cereal and toast, what message does that send?

It seems that even at the highest levels, we're still stuck in a nutritional time warp – one where fat is feared, cereal is king, and protein barely gets a look-in before midday.

But what if the next Prime Minister chose a breakfast of pasture-raised eggs, grilled tomatoes, avocado, and a few rashers of free-range bacon cooked in ghee or coconut oil? What if world leaders normalised nutrient-dense, protein-rich, whole food breakfasts?

That shift could be revolutionary.

The Low-Fat Legacy That Won’t Die

The obsession with low-fat everything – yoghurt, milk, butter alternatives – has lingered since the 1970s, despite mounting evidence that it was based on shaky science. Governments around the world promoted it with the best of intentions, hoping it would reduce heart disease. Instead, we’ve seen skyrocketing rates of obesity, type 2 diabetes, and inflammatory conditions. Replacing fat with sugar and ultra-processed grains didn’t make us healthier – it just made us hungrier.

That Cameron breakfast is a prime example of this outdated advice in action. Where’s the fat-soluble nutrition? The stable energy from protein and healthy fats? The satiety?

A Better Breakfast (Even for Politicians)

If we were designing a breakfast that fuels long meetings, decisive leadership, and mental clarity, it wouldn’t be Shredded Wheat and low-fat fruit yoghurt. It might look something like this:

3 eggs (soft-boiled or scrambled) from pasture-raised hens
1/2 avocado with lemon and sea salt
Sautéed mushrooms and spinach in olive oil or ghee
A rasher or two of bacon from heritage-breed pigs
Herbal tea or black coffee, maybe with MCT oil or collagen peptides

This breakfast provides a solid 25 – 30g of protein, healthy fats, fibre, and micronutrients. It keeps blood sugar stable and provides long-lasting energy without a crash at 10:30am.

Breakfast Around the World: The Paleo Version

Curious how other countries could rethink their national breakfasts through a Paleo lens? Let’s look at a few examples:

Australia

Instead of Vegemite on toast or Weet-Bix, a Paleo Aussie breakfast might include:

Kangaroo sausage or lamb chops
Roasted sweet potato cubes
Smashed avocado with lemon
A side of fermented veggies

Japan

Rather than miso soup and rice:

Bone broth with wilted Asian greens and shredded chicken
Soft-boiled eggs
Pickled vegetables and seaweed salad

France

Ditch the croissant and café au lait for:

Omelette with herbs and mushrooms
Duck fat-fried potatoes
Black coffee with cinnamon

Reimagining these breakfasts isn’t about restriction – it’s about fuelling the body for the day ahead in a way that’s biologically appropriate and deeply satisfying.

Why Protein & Fat Matter First Thing in the Morning

Eating protein-rich, fat-dense meals in the morning has several advantages:

Blood Sugar Stability: Without the spike-and-crash of refined carbs, your energy stays consistent through to lunch.
Satiety: Protein and fat help you feel full longer – meaning less temptation to snack mid-morning.
Hormonal Support: Protein supports neurotransmitter function (especially dopamine and serotonin), while fat is essential for hormone production.
Cognitive Focus: A steady fuel supply helps with attention, decision-making, and mood regulation.

If you’ve ever felt foggy or hangry after a bowl of cereal, now you know why.

How to Politely Decline the Cereal

If you’re trying to encourage your household, friends, or workplace to rethink breakfast, you don’t need to start with lectures. Try these gentle nudges:

“That looks tasty – but have you ever tried eggs and avo for breakfast? I feel full for hours when I do.”
“I’m testing a new breakfast to see if it helps me concentrate better during the day.”
“It’s wild how long cereal has been marketed as healthy. Have you seen the ingredients list lately?”

Sometimes, a quiet example is the most powerful way to lead change.

Leading by Example (Even if You’re Not Prime Minister)

You don’t need to be the leader of a nation to influence those around you. Your family, co-workers, and online community are watching. When they see you consistently choosing real food in the mornings – and noticing your energy, skin, mood, and performance improve – they’ll start to wonder what you’re doing differently.

Why not make your next breakfast something worth copying?

Breakfast & the Bigger Picture

Breakfast isn’t just about what’s on the plate. It sets the tone for the day, physically and mentally. A nourishing breakfast says:

“I prioritise my wellbeing.”
“I prepare in advance.”
“I make choices based on what works for my body.”

Compare that to a rushed piece of toast or sugary yoghurt scoffed in the car. That sets a completely different tone.

If our leaders – and let’s face it, we all lead someone – want to show up fully in their day, a proper breakfast is a powerful place to start.

Your Turn

What do you think of David Cameron’s breakfast? What’s the most nutrient-dense way you’ve started your day recently? Have you convinced anyone in your life to ditch cereal for bacon and eggs?

Let me know in the comments – and maybe one day, we’ll see a future Prime Minister go viral for making a slow-cooked liver and sweet potato hash before Parliament.

Low Gluten Cakes

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Well this was a new one for me. I walked past a Gloria Jean’s coffee shop today and noticed this sign for a “Low Gluten” Hazelnut Chocolate Torte.

From what I've read about Gluten, it really is an all or nothing protein. Nora Gedgaudas spoke a lot about Gluten in her recent seminar, particularly about how gluten takes months to leave the body. Going 100% gluten-free seems to be the only way to avoid the negative effects gluten can have. Of course going strictly 100% gluten-free is also the only way to identify whether gluten has a negative impact. The significant numbers of people who are intolerant will be effected even by a cross contamination – so “low gluten” just isn't going to do it!

“Low-fat”, “low-calorie”, “low-carb”, “low-cholesterol”; “low” seems to be the word signalling a healthy product. I can almost guarantee anything with the word low in the title isn't Paleo.

I’ll have to keep a look-out for “Low Trans Fat” cakes, I'm sure they’ll be good!

Why “Low Gluten Cakes” Are Misleading

The phrase “low gluten cakes” might sound like a healthy upgrade – a better choice than the usual sugar-laden offerings in the café cabinet. But from a Paleo perspective (and, honestly, from a nutritional one), it’s more confusing than comforting. Gluten isn’t something that can be partially avoided if you’re truly sensitive to it. For coeliacs and those with non-coeliac gluten sensitivity, even trace amounts can cause serious issues. So what does “low gluten” really mean? Not much, actually.

Unlike terms such as “gluten-free” – which is regulated and must meet strict labelling standards in Australia and New Zealand – “low gluten” isn’t an officially recognised claim. That means companies can slap it on packaging without needing to meet any clear scientific definition or threshold. It’s marketing speak. And, as you rightly noted, “low” rarely equals Paleo.

The Myth of Moderate Gluten

Gluten is a structural protein found in wheat, barley, rye, and their derivatives. It’s not essential for human health, and research increasingly shows that many people feel better without it – whether due to diagnosed conditions like coeliac disease or more subtle symptoms like brain fog, fatigue, or digestive issues.

But here’s the kicker: gluten doesn’t function like sugar or fat, where less might still be better. For those who react, even a crumb can be enough to cause inflammation, gut permeability (aka “leaky gut”), and autoimmune flares. So this idea of “cutting back” on gluten – without going fully gluten-free – doesn’t actually offer protection. It may just delay healing or mask the true impact it’s having on your system.

What the Science Says About Gluten

At Nora Gedgaudas’ seminar (which many of us still reference years later!), she made a strong case that gluten is problematic for everyone – not just those with diagnosed coeliac disease. She referenced emerging research showing that gluten triggers an increase in zonulin, a protein that regulates intestinal permeability, in all individuals – not just those with gluten sensitivity. This means that gluten may make the gut lining more permeable in everyone, even if you don’t feel immediate symptoms.

For Paleo followers, this is one of the many reasons grains are off the menu. It’s not just about gluten, but gliadin, lectins, phytic acid, and the inflammatory effects of modern wheat – which has been hybridised into something our ancestors wouldn’t even recognise.

Why “Low Gluten” Isn’t Gluten-Free

It’s important to make the distinction between “low gluten” and “gluten-free.” The latter means a product contains less than 3 parts per million of gluten in Australia (the standard set by FSANZ), and is safe for coeliacs. The former? It could still contain wheat, barley, or rye. It could be processed in the same facility as regular wheat flour. It may only have slightly reduced gluten content – but still enough to trigger reactions in sensitive individuals.

Put simply: low gluten is not enough. If you’re choosing to avoid gluten for health reasons – whether you’re Paleo, coeliac, or simply feel better without it – the only safe level is zero.

What About Paleo Cakes?

So if “low gluten cakes” are out – what’s in? Thankfully, the Paleo world is full of delicious options that are naturally gluten-free, grain-free, and refined sugar-free. These treats use ingredients like almond flour, coconut flour, cassava, and arrowroot as their base, combined with eggs, coconut oil, raw honey, and natural flavourings like cacao, lemon, and vanilla.

The best part? When made with real, whole ingredients, these Paleo cakes not only taste amazing but also leave you feeling satisfied – without the sugar crash, the bloating, or the post-cake guilt. They nourish rather than deplete.

How to Spot a Healthy Cake (Hint: It’s Not About the “Low”)

Next time you see a cake advertised as “low” in something, here are a few questions to ask yourself before taking a bite:

Is it made with real ingredients? (Or is the label a mile long with additives and preservatives?)
Is it free from gluten, grains, and seed oils?
Is it sweetened naturally? (Think dates, maple syrup, honey – not maltodextrin, dextrose, or HFCS)
Would I make something similar at home? (If the answer is no, it might not be Paleo-aligned)

Ultimately, just because something is labelled with health buzzwords doesn’t mean it supports your wellbeing. The Paleo approach is about quality, nutrient density, and simplicity – not clever marketing.

Better Alternatives to “Low Gluten” Cakes

If you’re trying to ditch gluten without feeling deprived, here are some Paleo-friendly alternatives that hit the spot:

Almond flour chocolate cake – Rich, moist, and completely gluten-free. Perfect for celebrations or afternoon tea.
Lemon coconut slice – Light and zesty, sweetened with a touch of honey or dates.
Paleo banana bread – Made with almond or coconut flour, it’s perfect toasted with ghee.
Flourless brownies – Usually made with nut butter, eggs, and raw cacao. Fudgy, rich, and easy to make in one bowl.
No-bake bliss balls – A great snack for on-the-go. Just blend dates, nuts, and coconut, roll, and chill.

Dining Out: How to Avoid Gluten Landmines

When you're out and about – especially at coffee chains or bakery-style cafés – you’ll often be faced with labels like “gluten friendly”, “low gluten”, or “no added gluten”. These phrases aren’t regulated and often mean the item still contains gluten or has been cross-contaminated. It’s safer to ask staff about ingredients, preparation methods, and whether items are made in a gluten-free facility.

Better yet? Bring your own. If you’ve got a homemade Paleo treat tucked into your bag (even something as simple as a boiled egg and some berries), you’ll be far less tempted by the “low gluten” cake on the shelf.

Common Gluten-Free Pitfalls

One thing to keep in mind is that not all gluten-free products are Paleo-friendly. Many are packed with:

Refined starches like tapioca, rice flour, or potato starch (which spike blood sugar)
Industrial seed oils like sunflower, canola, or soybean oil
Gums and fillers to mimic the texture of wheat (like xanthan or guar gum)
Loads of sugar to compensate for flavour

Always read labels – or better yet, make your own. That way, you’re in control of every ingredient that goes into your body.

Going 100% Gluten-Free: Why It’s Worth It

As you mentioned in your original post, the only way to truly know how gluten affects you is to go 100% gluten-free. Half-measures – like cutting back but still indulging occasionally – don’t allow your gut to fully heal or give you a clear picture of how your body functions without gluten.

Most people who go completely gluten-free for 30–60 days are surprised at how much better they feel: improved digestion, clearer skin, better sleep, more stable energy, reduced inflammation. The improvements are often gradual but powerful.

Once you've experienced that baseline, you'll know exactly how much a “low gluten” cheat can throw you off track – and you’ll be less likely to fall for the marketing spin next time.

Final Thoughts: Don’t Be Fooled by Labels

“Low gluten” cakes are just another example of clever labelling designed to make unhealthy products sound slightly better. But for those of us living a Paleo lifestyle – or anyone trying to eat more intentionally – those two words don’t cut it. Gluten is a zero-sum game. And health isn't about eating less bad stuff – it's about eating more good stuff.

If you’re going to treat yourself, choose real food. Choose nutrient-dense ingredients. And if you’re in the mood for cake – make one from scratch that aligns with your values and supports your body, not one that plays it fast and loose with vague claims like “low”.

Have you spotted any “low gluten” traps lately? Or found a genuinely Paleo-friendly cake recipe that’s worth sharing? Drop it in the comments – I’d love to hear what you’re baking!

Gluten Free in WA

Gluten Free seems to be becoming an increasingly popular way to eat – which can only be a great thing. Gluten appears to not be tolerated well by a significant number of people – far more than realise they have an issue with it.

A Paleo diet is gluten-free, so would seem to be the ideal solution for Coeliacs. I was disappointed by the complete lack of Paleo food at the Sydney Gluten-free expo – everything was processed and contained grains and legumes.

Another Gluten Free expo has been announced for 17th & 18th March 2012, in Perth, WA. Hopefully this one will be a bit more Paleo friendly?

Why Gluten-Free Doesn’t Always Mean Healthy

While gluten-free diets have become increasingly popular in Australia and globally, the reality is that “gluten-free” does not automatically mean “healthy” – or even “Paleo-friendly.” Many processed gluten-free products on the market rely heavily on refined starches (like potato, corn, and rice flour), seed oils, gums, sugars, and preservatives. In other words, they’re still ultra-processed foods – just without the gluten.

This is one of the biggest misconceptions people make when they switch to a gluten-free lifestyle. They assume that swapping regular bread for gluten-free bread or eating gluten-free biscuits is automatically a health upgrade. But in most cases, these products are just as inflammatory and disruptive to your gut as the gluten-filled versions they’re replacing.

A true Paleo approach to gluten-free living focuses on real food: meats, vegetables, nuts, seeds, healthy fats, and minimal natural sugars. No labels needed.

Paleo vs. Gluten-Free: What’s the Difference?

While there’s certainly some crossover between the gluten-free and Paleo communities, they are not the same thing.

Gluten-Free means avoiding the gluten protein found in wheat, rye, and barley. But it often still includes grains (like rice and corn), legumes, seed oils, dairy, and processed foods.
Paleo is about eliminating foods that weren’t available to our ancestors before agriculture – meaning no grains (gluten or otherwise), no legumes, no dairy, no refined seed oils, and no processed foods. Instead, the focus is on nutrient-dense, anti-inflammatory whole foods.

In short, Paleo is automatically gluten-free – but gluten-free is definitely not automatically Paleo.

Perth’s Growing Paleo Scene

While Sydney and Melbourne have traditionally led the way with Paleo meetups and events, Perth has seen increasing interest in ancestral health in recent years. A number of local health professionals, CrossFit boxes, and nutrition coaches are now recommending Paleo-style approaches for managing autoimmune issues, gut health problems, and metabolic conditions.

If you’re in Perth or regional WA and struggling to find like-minded people or quality Paleo food options, here are a few ideas:

Check Local Farmers Markets: Markets like Subiaco, Fremantle, and Stirling have fantastic seasonal produce and sometimes offer pasture-raised meats, organic eggs, and small-batch ferments and broths.
Join Paleo Facebook Groups or Meetups in WA: There are a growing number of WA-based groups sharing recipes, product finds, and restaurant recommendations.
Ask at CrossFit Gyms: Many CrossFit communities in WA support a Paleo-friendly ethos and may host local potlucks or educational seminars.
DIY Paleo Staples: Given the lack of Paleo products in many gluten-free expos and mainstream shops, the DIY route (like making your own bone broth, granola, or nut milk) is often the healthiest and most affordable option.

What to Look For at Gluten-Free Expos (Through a Paleo Lens)

While it’s easy to be disappointed by the wall-to-wall gluten-free muffins and crackers at expos, they can still offer some value if you know what to look for:

Check the Ingredients First: Always flip the product over and check the label. If you see sugar, rice flour, canola oil, corn syrup, or any kind of starch or gum – it’s probably not Paleo.
Look for Whole Food Vendors: Some expos include stalls selling grass-fed jerky, pasture-raised meat boxes, kombucha, sauerkraut, nut butters, and other Paleo-friendly goodies. These are the gems.
Talk to Local Producers: Many small WA-based food producers are experimenting with clean, whole food recipes. You might inspire them to release a Paleo version of a product if they hear there's demand.
Find Useful Tools: Some stalls sell gadgets for spiralising veggies, fermenting kits, or low-toxin cooking equipment – all of which can support a healthier, Paleo lifestyle at home.

What We’d Love to See at a Truly Paleo-Friendly Expo

If WA hosts another gluten-free expo in the future – or, even better, a Paleo-themed one – here’s what would make it truly worthwhile for those of us focused on real food:

Bone broth tastings and vendors offering local, grass-fed options
Fermented food stalls with small-batch kimchi, sauerkraut, kombucha, and kefir water
Cooking demos featuring real Paleo meals (not just “treats”)
Talks by holistic health practitioners, including naturopaths and nutritionists familiar with ancestral eating
Vendors of grass-fed meat, wild-caught seafood, and organic produce
Workshops on food prepping, freezing, fermenting, and batch cooking Paleo meals
Talks on how to raise Paleo kids, how to manage autoimmune conditions through diet, or how to transition from gluten-free to Paleo

Paleo & Coeliac Disease: A Natural Fit?

It’s surprising more people with coeliac disease don’t embrace Paleo. After all, a strict Paleo diet excludes every single source of gluten and is often cleaner and safer than a standard gluten-free diet that relies on processed packaged foods.

By focusing on real food, those with coeliac can also support gut repair and overall health – two key issues with long-term gluten exposure.

In fact, several studies now suggest that diets like Paleo may help address leaky gut, nutrient deficiencies, and systemic inflammation, all common complications of coeliac disease. But as always, anyone with coeliac should work closely with their healthcare provider to ensure any new diet meets their unique needs.

Paleo Resources for WA Locals

If you're looking for more guidance or resources in Western Australia, try these:

Paleo Café Australia (Archive) – While most physical cafes have closed, their old recipe database and meal ideas remain a source of inspiration.
The Paleo Way with Pete Evans – His programme (controversial though it became) raised awareness of Paleo across Australia and helped many take the leap to ditch grains and processed foods.
The Paleo Network (that’s us!) – We’re working to compile more local directories, product reviews, and guides for each Australian state, so stay tuned.
Australian Paleo Podcasts – Search Spotify or Apple Podcasts for Aussie hosts sharing local success stories, interviews with practitioners, and event updates.

Final Words

While gluten-free eating has gained traction in WA, the Paleo movement offers a broader, more nutrient-dense way to approach health. If you're tired of cardboard crackers and faux bread made from unpronounceable ingredients, you're not alone.

By returning to whole foods and ancestral wisdom, you're not just going gluten-free – you're going food-first.

Have you found any truly Paleo-friendly products or businesses in WA? Been to a recent health expo and found something great? Share your tips, discoveries or frustrations in the comments below – and let’s help each other navigate beyond the gluten-free label.

HIIT

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As I've mentioned before, I've been a regular at the gym for a couple of years now. My workouts are primarily HIIT (High Intensity Interval Training), which seemed to be unanimously agreed to be the best training method at both the AHS and Nora Gedgaudas’s recent seminar.

HIIT is designed to incorporate bursts of high intensity sprints with recovery intervals. The sprint sections are typically 60 seconds or so, enough to use every last bit of stored energy in the muscles. This is very different to “chronic cardio”, where hours can be spent in the gym mindlessly pounding the treadmill. HIIT improves endurance, fitness, lean muscle mass and oxygen consumption (including after the workout, resulting in fat burning for hours after the workout). Injury from over training is also a lot less likely with HIIT.

During the last two months of so, I've upped the number of HIIT sessions to three and am amazed at the difference in my fitness and strength. I can’t wait to see how much fitter I’ll be in a few months time. Before Paleo I went through phases of chronic cardio and never achieved anything like the results I am enjoying today.

I've been reading lots of differing viewpoints about eating post work-out, and am currently trying the not eating post workout approach. The idea here is that after using up all of your stored energy your body has to use body fat – and as soon as you eat it will stop that process and start using the food as fuel.

I've read how our bodies are capable of so much more than our minds believe. I've therefore been asking a lot of fit people how they deal with the mental aspect to training. There seem to be a few approaches, such as only focusing on the next five reps (instead of the whole set), complete distraction by focusing on music for instance, or focusing on the end goal. I'm going to try a few different approaches myself to see if changing my thinking can enhance my performance.

Training Smarter: Why Recovery Is Just as Important as the Workout

When it comes to high intensity training, the workout itself often gets all the attention — but what you do between sessions is just as important. Recovery allows your muscles to repair and grow stronger, while helping to regulate cortisol levels and reduce the risk of overtraining injuries. For those of us following a Paleo lifestyle, recovery should be about more than just rest — it should include proper sleep, real food, mobility work, and active recovery strategies.

Since HIIT places a high demand on your nervous system and muscle fibres, the temptation to train hard without pausing can backfire. By listening to your body and integrating restorative practices like walking, foam rolling, breath work and stretching into your week, you'll bounce back stronger and avoid burnout.

Fuel or Fast? Reassessing the Post-Workout Meal

One of the most debated topics in fitness is whether or not to eat immediately after a workout. In the Paleo world, the answer depends largely on your goals. If fat loss is your main focus, delaying your meal might extend the fat-burning window. This works especially well if your training is fasted and your body is already tapping into stored fat for energy.

However, if your goal is to build muscle or improve athletic performance, providing your body with high quality protein and carbohydrates post-workout can enhance muscle protein synthesis and speed up recovery. The key is to avoid processed shakes and instead focus on real food: think grilled chicken, sweet potato, or a boiled egg with a piece of fruit.

The timing and composition of your post-training nutrition should align with your body composition goals, energy levels, and how you respond to different eating windows. As always, experiment and observe how your body feels and performs under each approach.

The Mental Game: Strength Starts in the Mind

When it comes to HIIT and other demanding workouts, the psychological component often makes the difference between giving up and pushing through. Mental toughness is a skill, not a trait — and just like physical strength, it can be developed.

One technique many athletes use is called “chunking,” which involves mentally breaking the workout down into smaller, more manageable parts. Instead of focusing on the full 30 minutes of intervals ahead, concentrate only on the next round, the next rep, or even just the next 10 seconds. This reframing trick makes even the most daunting workouts seem more doable.

Another powerful mindset shift is to replace negative self-talk with encouraging mantras. Repeating affirmations like “I’m stronger than I think” or “just one more set” can quiet the inner critic that often sabotages progress.

HIIT at Home: No Equipment, No Excuses

One of the best aspects of HIIT is that you don’t need a gym membership or fancy equipment to reap the benefits. Bodyweight exercises like burpees, jump squats, high knees and mountain climbers can be combined into effective circuits that torch fat and build endurance in under 30 minutes. Perfect for busy days or when travelling.

If you want to step it up a notch, using a skipping rope, resistance bands or kettlebell adds resistance and variety without cluttering your living room. You can tailor each session to suit your space, time and current fitness level — and scale it as you grow stronger.

The Hormonal Impact of Intense Training

It’s easy to think of exercise purely in terms of calories burned, but training has a significant impact on your endocrine system too. Short, intense bursts of exercise help regulate insulin sensitivity and promote human growth hormone (HGH), a natural anabolic hormone that supports muscle repair and fat metabolism.

But intensity needs to be balanced. Overtraining, especially without sufficient sleep or nourishment, can lead to chronically elevated cortisol levels — a stress hormone that promotes fat storage (especially around the belly) and suppresses immune function. Rest days and active recovery are critical to keep your hormonal profile in check, particularly for women or those over 35.

Tracking Progress Without Obsessing Over Numbers

Progress in HIIT isn’t always about lifting heavier or running faster. Improvements in form, increased stamina, better recovery times and a stronger mindset are all indicators of success. Consider using tools like a fitness journal, heart rate monitor or performance-based fitness app to track your evolution — but don’t become a slave to numbers.

Your body is the best feedback tool. Are your clothes fitting better? Do you have more energy during the day? Are you sleeping more soundly? These are the metrics that matter most. Over time, they’ll tell you more than a scale ever could.

Supporting Your Fitness Journey with Paleo Nutrition

Your training and nutrition should work together, not against each other. A Paleo approach gives your body the building blocks it needs to recover, build muscle, and support hormonal health. Focus on anti-inflammatory foods like grass-fed meats, wild-caught fish, colourful vegetables, root starches like sweet potato, and healthy fats such as avocado, olive oil and coconut.

Stay away from post-workout “recovery” snacks that come in shiny packaging and are full of processed carbs and additives. Instead, plan ahead so you have something ready to refuel with if you choose to eat post-session. Even something as simple as a banana with almond butter can work wonders.

Keep Pushing Forward

Whether you're in your first week of HIIT or years into your journey, remember that consistency trumps perfection. You don’t have to smash every session or PR every lift. What matters is showing up, doing the work, and gradually raising the bar — physically and mentally.

Experiment with different techniques for motivation, recovery and fuelling your sessions, and stay curious about how your body responds. As you fine-tune your approach, your training will evolve into something sustainable, effective and enjoyable — not just another thing to tick off your to-do list.

And if you're still stuck in a chronic cardio rut or plateau, try trading one of those long jogs for a short HIIT session. You might be surprised by how quickly your body adapts — and how much stronger, fitter and more energised you feel.

What kind of workouts do you do? I’d be really interested to hear how you approach the mind aspect of your workouts too.

Avocado

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I just saw this packaged Avocado in the supermarket, with added Thickener (401) and Vegetable Gum (415).

I must be missing something, is it really that hard to peel and slice an avocado yourself?

Why Fresh Avocados Are Worth the Effort

If you’ve ever walked through a supermarket and seen pre-packaged avocado with added thickeners and vegetable gums, you’ve probably had the same reaction: why? Avocados are one of the easiest fruits to prepare — they come in their own natural packaging, and with a quick twist and scoop, you’re ready to go. So why all the processing?

Packaged avocados often contain additives like thickener (401, also known as sodium alginate) and vegetable gum (415, xanthan gum) to preserve texture and extend shelf life. But in doing so, they take a perfectly clean, nutrient-dense food and turn it into something far removed from what nature intended. If you follow a Paleo lifestyle, this kind of ingredient list is a red flag — and a clear signal to walk away.

Nutritional Benefits of Avocados

Let’s remind ourselves why avocados are such a Paleo superstar:

Rich in healthy fats: Particularly monounsaturated fats, which are excellent for heart health and hormone production.
Full of fibre: Great for gut health, with around 7 grams of fibre in a medium avocado.
High in potassium: More than bananas, helping to regulate blood pressure and support muscle function.
Packed with vitamins: Including B-vitamins, vitamin E, vitamin K, and folate.

It’s no wonder avocados are a daily staple for many people on a Paleo diet. They pair beautifully with eggs, meat, salads, and even desserts.

The Problem with Processed “Healthy” Foods

The issue isn’t just with avocado — it’s with the broader trend of taking whole foods and “conveniencing” them with additives. Unfortunately, many of these additives are not Paleo-friendly and come with health concerns ranging from digestive issues to potential inflammatory responses.

Additive 401 (Sodium Alginate): A thickening agent derived from brown seaweed. While not the worst offender, it’s not something our ancestors would have consumed — and it’s often used to improve mouthfeel in overly processed foods.
Additive 415 (Xanthan Gum): A common emulsifier created by fermenting sugar with bacteria. While small amounts might not be harmful for everyone, it’s still a lab-made substance and can cause digestive upset in sensitive individuals.

Choosing the Real Thing

When you buy a fresh avocado, you're getting just that — avocado. No preservatives, no numbers, no added gums. And peeling it is easy: slice it in half, remove the pit, scoop with a spoon, and enjoy.

If you're short on time or prepping for multiple meals, here are a few time-saving tips:

Pre-slice in advance: Avocados can be sliced and stored in an airtight container with lemon juice to reduce browning.
Freeze it: Avocado chunks can be frozen for smoothies and guacamole later.
Make a batch: Whip up avocado-based sauces, dressings or guac in bulk.

Creative Paleo Uses for Avocado

Need more ideas to incorporate avocado into your Paleo meals? Try these:

Avocado Egg Boats: Crack an egg into an avocado half and bake until set.
Guacamole with a twist: Add lime, garlic, coriander and chilli for a zesty dip.
Smoothie booster: Add ¼ avocado to your morning smoothie for extra creaminess.
Avocado mayo: Blend with lemon juice, mustard, and olive oil for a dairy-free, additive-free condiment.
Avocado chocolate mousse: A rich and creamy dessert made with just avocado, cacao, and a touch of raw honey or banana.

Why Paleo Shuns Packaged Foods

One of the main principles of the Paleo lifestyle is eating whole, unprocessed foods. Pre-packaged avocado may seem harmless — especially if the marketing suggests it’s natural or “clean” — but the truth lies in the ingredient list. If there are additives, preservatives, or chemicals you can’t pronounce, it's not Paleo.

As Paleo followers, we aim to eat as closely as possible to how our ancestors did — not out of dogma, but because it’s how we support our bodies best. Fresh, real food always wins.

The Rise of Convenience Culture — and What It Costs

It’s easy to see how we got here. As lives get busier, food companies race to meet our need for quick and easy options. But convenience often comes at the cost of nutrition, quality, and connection to what we eat. In the case of avocados, a naturally nutrient-rich food is transformed into a processed product that no longer aligns with the Paleo diet philosophy.

The Paleo diet isn’t just about avoiding grains and dairy — it’s about embracing unprocessed, nutrient-dense foods in their most natural form. Every time we outsource simple tasks like slicing an avocado, we risk trading health for marginal time savings.

Reading Between the Labels

When you see labels like “all-natural” or “contains real avocado,” it’s tempting to assume a product is healthy. But ingredients tell the real story. If there’s a list of stabilisers, gums, or preservatives, it’s no longer the whole food our bodies are designed to thrive on.

Pre-packaged foods also come with hidden environmental costs — more single-use plastic packaging, longer supply chains, and reduced shelf freshness. A fresh avocado from your local grocer or farmers’ market has a far smaller footprint, and usually tastes far better too.

Kids and Avocado: A Paleo-Friendly Snack

Fresh avocado is also a brilliant food for children following a Paleo or real food lifestyle. It’s soft, mild, and packed with essential fats that support brain development. Mash it with a little cooked sweet potato or serve sliced alongside protein for a perfect snack.

And for kids, avoiding unnecessary additives is even more critical. Early exposure to ultra-processed foods can shape lifelong taste preferences and eating habits. Choosing simple, whole foods like avocado helps instil better choices from the start.

Support Local, Seasonal and Real

One of the often-overlooked benefits of choosing whole foods is the support it gives to local growers and small producers. Buying real, unprocessed avocados from a nearby farm shop or produce market keeps your money in the community and reduces your exposure to hidden additives common in mass-produced options.

In Australia, avocados are in peak season from autumn through spring. That’s the best time to enjoy them at their cheapest and most flavourful. When you eat seasonally and locally, you support your health, your wallet, and your local food ecosystem.

Stay True to the Principles of Paleo

Packaged avocado with gums and thickeners might seem harmless, but it’s not what Paleo is about. Stay focused on real, minimally processed foods — the kind that don't come with an ingredient list.

Your food should nourish, not just fill. With fresh avocados, you get the full benefit — fibre, fat, and flavour — with none of the fluff. That’s the Paleo way.

Final Thoughts

Convenience has its place, but not when it comes at the cost of health. A fresh avocado takes seconds to prepare and offers unmatched flavour and nutrition. If you’re eating Paleo, this is exactly the kind of real, whole food to celebrate — not replace with a plastic tub filled with stabilisers.

So next time you’re in the supermarket, skip the pre-packaged avocado and reach for the real thing. Your body (and your wallet) will thank you.

Weston A Price Foundation Conference New Zealand Australia Events Sally Fallon auckland sydney-min

Weston A. Price in New Zealand – Early Event Details

1 Comment

Apparently Sally Fallon Morell and Geoffrey Morell will be coming to New Zealand next year on a speaking tour with the Weston A Price foundation (WAPF). Details are still to be announced and it will be between the 24th March and 6th April 2012.

The Weston A Price Foundation approach is not the same as Paleo. Dairy as well as grains are not discouraged. Grains are soaked or sprouted prior to eating to remove some (but not all) of the toxins. I'm certainly not interested in adding grains to my diet, but I am interested in learning more from the WAPF about things like fermented vegetables and organ meats, which I think could be a really beneficial addition to my diet.

I think a WAPF approach is a huge improvement on a typical Western Diet, and probably a good transition into Paleo. In fact, a lot of Paleo people I have met started off with a WAPF approach before they discovered Paleo.

It should be a very interesting event to attend – and nice to have something like this in our part of the world. I'll post the details when they are announced.

Shared Principles Between Paleo and WAPF

While Paleo and Weston A Price Foundation (WAPF) principles differ on some food groups, there are numerous overlapping values that make the two approaches more aligned than they may first appear. Both reject the highly processed Standard Western Diet and focus on whole, nutrient-dense foods as the foundation of good health. Whether you're strictly Paleo or experimenting with WAPF principles, there's much to gain from exploring the crossover areas.

Both frameworks emphasise traditional cooking methods, quality sourcing, and the avoidance of industrial seed oils, artificial additives, and refined sugars. In this sense, WAPF can serve as a helpful stepping stone for those easing into the stricter parameters of Paleo. It's also a rich resource for exploring techniques and ingredients that some Paleo eaters may overlook, such as fermented vegetables, bone broths, and the inclusion of organ meats as nutritional powerhouses.

The Role of Fermented Foods and Traditional Preparation

One of the most compelling aspects of the WAPF philosophy is its strong emphasis on traditional food preparation. Fermentation, soaking, sprouting and slow cooking aren’t just culinary traditions — they are methods used to improve nutrient bioavailability and digestibility. These practices can easily enhance a Paleo lifestyle, even if you choose to skip the grains and dairy.

Fermented vegetables like sauerkraut, kimchi and beet kvass are rich in probiotics and offer a natural way to support gut health. Adding these foods to your diet can promote better digestion, stronger immunity, and improved nutrient absorption — all key goals of a well-rounded ancestral eating plan.

Even if you don't consume grains or legumes, the WAPF emphasis on slow cooking and fermentation can be applied to root vegetables, fruits, and even meat. Liver pâté, fermented garlic, and traditional bone broth are all cornerstones of both approaches.

The Nutritional Case for Organ Meats

Organ meats are widely celebrated in WAPF teachings and are also embraced by many in the Paleo community. Liver, heart, kidney and even spleen are among the most nutrient-dense foods on the planet, providing bioavailable vitamins and minerals like vitamin A, B12, iron, copper and zinc in far higher concentrations than muscle meat.

WAPF encourages a “nose-to-tail” philosophy that makes complete nutritional use of the whole animal. If you follow a Paleo diet but haven’t yet explored organ meats, this may be the nudge you need. Incorporating liver once or twice a week is one of the most powerful upgrades you can make to your current routine. If the taste puts you off, try mixing small amounts into minced meat or preparing it with herbs and spices to mellow the flavour.

Rethinking Dairy: Where WAPF and Paleo Differ

One of the key areas of divergence between WAPF and Paleo is their stance on dairy. While Paleo avoids dairy due to its potential to cause inflammation, gut irritation and insulin spikes in some individuals, WAPF strongly supports the consumption of raw, grass-fed dairy products. They believe traditional dairy, when unprocessed and sourced from healthy animals, can be a valuable source of fat-soluble vitamins and probiotics.

For Paleo followers who tolerate dairy well, there's a case for experimenting with raw milk kefir, fermented cheeses and cultured butter from grass-fed sources. However, this is highly individual and must be tested carefully. Many people find that while they thrive on a strict dairy-free Paleo approach, reintroducing cultured dairy in small amounts can work well — especially for those focused on gut health and nutrient density.

Balancing the Benefits: Adopting What Works for You

One of the strengths of exploring both Paleo and WAPF approaches is the ability to personalise your diet based on your individual health needs, goals and tolerances. If you’re already following Paleo and thriving, there's no need to change a thing. But if you feel you’re missing out on certain aspects of traditional eating — particularly in the areas of fermentation and offal — WAPF offers tools and recipes that can deepen and enrich your current practice.

The goal isn’t dogmatic purity. It’s about using ancestral wisdom to build a sustainable, nourishing way of eating that supports your long-term health and energy. Whether that means adding fermented carrots to your breakfast plate or trying bone marrow for the first time, these are small, deliberate choices that can have a big impact.

What to Expect from the WAPF Tour

Having Sally Fallon Morell and Geoffrey Morell visit this part of the world is a unique opportunity to learn directly from the leaders of the WAPF movement. Expect in-depth discussions on ancestral diets, healing protocols, and traditional food preparation. These events often include live demonstrations, Q&A sessions, and opportunities to network with like-minded individuals.

Even if you don't subscribe to all of the WAPF philosophy, attending the talk will almost certainly leave you inspired to try new things in your kitchen. You might walk away with ideas for fermenting your own vegetables, sourcing local raw dairy, or creating nutrient-dense meals using cuts of meat you’ve previously ignored.

Supporting Local and Regenerative Farming

Both WAPF and Paleo place high value on food sourcing. Eating grass-fed meat, organic produce, and pastured eggs supports not only your health but also local farmers and the broader ecosystem. One of the topics likely to be highlighted in the WAPF speaking tour is the connection between soil health, animal welfare and human wellbeing — something that resonates deeply with anyone invested in real food.

It’s worth taking the opportunity to explore vendors and suppliers present at the event. You may discover new sources for quality meats, bone broth, fermented products and other staples that align perfectly with your diet.

Stay Informed and Open-Minded

As new information emerges and your own health evolves, staying curious is key. Events like the upcoming WAPF tour are fantastic for expanding your perspective, testing new ideas, and refining your approach. Whether you leave more committed to strict Paleo or inspired to experiment with WAPF principles, the knowledge you gain will be valuable.

I'll be sure to post more details as they are confirmed. It’s encouraging to see international events like this reaching New Zealand and Australia — hopefully a sign that ancestral health is growing as a mainstream conversation in our region.

What do you think about a WAPF approach?