Paleo Barbeque

Yesterday was the Sydney Paleo meetup group’s Paleo Barbeque.  We met at beautiful Tamarama beach, where there are a couple of public barbecues, which were in hot demand yesterday!  The weather couldn't have been more perfect for the barbecue, with sunshine and beautiful blue skies!

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I spent yesterday morning making a few dishes from the new “Make it Paleo” cookbook, to take along to the barbecue with me.

I made the guacamole to go with some raw vegetables I cut up.

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I made the barbecue sauce, which went beautifully with the organic grass fed streak I took along.  This had a bit of a kick to it with the mustard and paprika and proved very popular.  I’ll definitely be making this one again over the summer.

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I was really excited to try the Fennel & Orange salad.  The combination of the anise flavour of the fennel and the peppery flavour of the radishes made for an unusual, but very enjoyable salad.

make it paleo orange and fennel salad paleo barbeque

I grated up some carrot, which I mixed with shredded coconut (I love the combination)

Carrot and Coconut Paleo Barbeque

Finally, I roasted some seasonal vegetables which were colourful and delicious!

Roasted Vegetables for Paleo Barbeque

It was great to see such a good turn out to the barbecue – Paleo in Sydney seems to be well and truly gaining momentum.  Despite a few people attending for the first time, we were an easy group to spot; as the only party at the beach without bread, crisps and junk food!

Why Paleo Picnics Work So Well

There’s something uniquely enjoyable about bringing a Paleo spread to a picnic or barbecue. Without the need for heavily processed condiments, sugary drinks, or plastic-packaged snacks, the entire event feels more intentional and connected to nature. Sharing fresh, colourful food that everyone has contributed to creates a communal experience that feels very aligned with the core values of the Paleo lifestyle — community, simplicity and nourishment.

Whether you’re planning your next outdoor feast or hosting a smaller backyard lunch, the Paleo approach makes menu planning surprisingly easy. Seasonal vegetables, grass-fed meats, and simple homemade sauces all lend themselves beautifully to this setting.

Creative Paleo-Friendly Barbecue Ideas

If you’re looking for inspiration for your next Paleo-friendly picnic or barbecue, consider adding one or two of these ideas to the mix:

  • Sweet potato skewers: Roast cubes of sweet potato with herbs and stack them onto skewers with capsicum and red onion for a colourful and hearty addition.
  • Avocado and cucumber salad: Toss avocado chunks with thinly sliced cucumber, lemon juice, and a touch of dill. Refreshing and full of healthy fats.
  • Lamb koftas: Made with minced lamb, herbs, garlic and cumin, these are easy to prepare ahead of time and cook quickly on the barbecue.
  • Paleo dips platter: Include olive tapenade, beetroot dip, and cauliflower hummus served with raw veggie sticks for a snack everyone can enjoy.

Staying Cool and Hydrated Without Sugary Drinks

Soft drinks and bottled juices are often the default for hot summer gatherings, but Paleo-friendly drinks can be just as satisfying — and far better for you. At our Tamarama event, several people brought homemade options including:

  • Coconut water served in glass bottles with slices of lime
  • Chilled herbal teas like hibiscus and rooibos, lightly sweetened with raw honey
  • Infused water with berries, mint and cucumber

These drinks not only kept everyone hydrated in the sun, but also added vibrant colour to the picnic table. Investing in a few good-quality glass drink dispensers or reusable insulated bottles can make a huge difference to your Paleo barbecue setup.

Managing Cross-Contamination and Non-Paleo Foods

One topic that came up during the meet-up was how to handle food safety when other groups at the park might be cooking breaded sausages or marinated meats full of additives. A few attendees shared useful tips:

  • Bring a spare grill plate or foil tray to create a clean surface on public barbecues.
  • Use bamboo skewers to keep Paleo food separate and identifiable.
  • Label your dishes clearly if it’s a shared event — this helps avoid confusion and lets others explore your food with interest.

It’s encouraging to see how many people at these gatherings are curious about the Paleo approach, and some even commented that our food looked “fresher” and more appealing than the typical Aussie beach barbecue fare.

What to Pack for a Paleo Beach Barbecue

To make your next event seamless, here’s a quick checklist of Paleo-friendly essentials to bring along:

  • Reusable plates, cups and cutlery
  • A cooler bag with ice bricks for fresh produce and meats
  • Plenty of napkins or tea towels
  • A rubbish bag for cleanup
  • A sharp knife and chopping board (you’d be surprised how often these are forgotten!)
  • Sun protection: hats, sunglasses, and reef-safe sunscreen

Optional extras include a Bluetooth speaker for music, a small folding table, or even a picnic rug with a waterproof base. Being well-prepared helps you enjoy the day without stress and focus on what matters — the food and the people.

The Social Side of Paleo

One of the best things about these gatherings is the community feel. Everyone comes with different motivations — some are long-time Paleo veterans, while others are simply exploring a more whole-food approach to eating. The shared values around wellness, movement and mindful living seem to create a bond that transcends age, background and experience.

A few of us even swapped recipes and discussed upcoming events, like bushwalks, cooking workshops and urban foraging sessions. If you're looking to connect with like-minded people in Sydney (or wherever you're based), joining a local Paleo meetup group is a great way to stay motivated and make genuine friendships.

Looking Ahead to the Next Meetup

With summer just getting started, there’s plenty more to look forward to. Plans are already in motion for a picnic at Centennial Park next month, with a possible barefoot frisbee session on the cards. If you haven’t joined us before, now’s the perfect time.

The great thing about these events is their relaxed, bring-a-plate style. No pressure to impress — just good, real food and a supportive community. You’ll likely walk away with new recipes, a few new friends, and a full belly.

Final Thoughts

It’s easy to stick to Paleo when the meals are shared, social and seasonal. The Tamarama beach barbecue was a perfect reminder that this lifestyle isn’t about restriction — it’s about choosing vibrant food that supports our wellbeing and bringing people together over something we all enjoy.

If you haven’t hosted or joined a Paleo barbecue yet, why not take the initiative and organise one in your local area? With a little planning and a lot of delicious food, it might just become your new favourite summer tradition.

I hope we’ll be able to have a few more outdoor Paleo meet-ups this summer – it seems so much more Primal!

The Dirty Dozen

I’d love to grow all of my own organic fruit and vegetables.  Failing that, I’d love to buy everything organic from a really good local source.  Sadly, in the real word, financial constraints mean I can’t afford to buy all of my produce organic.  I prioritise my spending towards very good quality, grass fed, organic meat, as I feel that this is extremely important.  When it comes to buying fruit and veg, this means I just cannot buy everything organic.  I therefore have to choose a few items to buy the more expensive organic versions of, with the remainder being the cheaper non-organic versions.

Why Organic?

Organic farming is a more natural approach, free of Genetically Modified Organisms (GMO’s) and synthetic chemicals (such as herbicides, growth promoters, hormones and pesticides).  Crops are rotated and naturally good soil promoted – this produces far more nutritious produce with higher levels of vitamins, minerals, enzymes and antioxidants.  The chemicals used in non-organic farming may also remain on the fruit and vegetables we eat – some of these chemicals have been linked to cancers and nervous and endocrine problems.  These chemicals and farming methods are not Paleo or optimum for our help.  The purpose of the chemicals is to make farming more profitable.

Dirty Dozen Veggies

How to Choose?

Initially, I’ll shop around to see where I can find good quality produce at good prices.  Often certain suppliers will have good offers, or end of day reductions.

I often use the “dirty dozen” rules to decide what I should buy the organic version of – and what I am more likely to be able to get away with eating the non-organic version for.

The dirty dozen is based on testing in the US on a wide range of fruit and vegetables.  The items were tested for residual amounts of pesticides and compares, to provide a “dirty dozen” list of items that frequently contain high levels of chemicals.  The list also includes items which consistently tested with very low levels of residual chemicals.  Whilst this list was compiled in America, I think it is still of value in Australia and New Zealand, as pesticide absorption seems to be based on the structure of the plant and how porous and thick the skin is.

The Dirty Dozen

The dirty dozen produce seems to vary slightly depending on where you look, but these are commonly featured: –

  • Apples
  • Pears
  • Peaches
  • Nectarines
  • Grapes
  • Strawberries/ Blueberries
  • Cherries
  • Capsicum
  • Celery
  • Spinach
  • Lettuce
  • Potatoes

Fortunately, not eating starchy tubers, I don’t eat potatoes.  I also don’t eat much fruit, as I'm trying to minimise my sugar consumption.  This makes my “must by organic” list quite reasonable.

How much of your intake is organic?  How do you prioritise what to buy organic?

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Make It Paleo

I was very excited to receive a copy of “Make it Paleo” yesterday.  I met Bill & Hayley at the AHS and they really were just as lovely as they seem from their blog.  I've used quite a few of their recipes, so have been immensely looking forward to receiving the book.  I took the book down to the park this morning to have a read through, whilst topping up my Vitamin D levels in the sunshine.

Make It Paleo Arrives in Australia – Sydney Harbour Bridge

I hadn't realised how big the book was going to be!  It's the size of my old Chemistry textbook – but much more enjoyable to read.  As with the Primal Palate site, the book is full of beautiful photos and well over two hundred recipes.  You could cook something different everyday for months on end!  There's a great introduction about Bill & Hayley and lots of information about Paleo; which ingredients are good to use, different cuts of meat, useful kitchen equipment and cooking tips.  I think these sections will make the book a great Christmas present for friends who have expressed an interest in Paleo, but may be a bit hesitant about diving in.

Initially, I was a bit confused at first as to why the book had so many recipes for entrées – then I remembered; that is the American word for main course!

Tomorrow is the first beach Barbecue of the Sydney Paleo meet-up group, so I've decided to make up a few things from the book to take along with me.  What better testers than more Paleo people?  There are lots of dips and sauces that look really good in the book, so I'm going to make up a few to dip vegetables in, and to go with the meat.  I'm also going to try the Fennel & Orange salad, which I hope will be as good as it looks, I'm very curious to try that one.  I'll probably make up a few other side dishes, and possibly something from the treats/ cheat section too!  I bought some beautiful organic grass fed steak to put on the barbecue, so it should be a good feast.

Most of the ingredients in the book are very abundant here in Australia.  I did have to visit four shops to find the Fennel, despite it usually being easy to find.  I also had lots of trouble locating Chipotle, which I eventually found out is in fact American for coriander leaves (at least, I hope it is, as that is what I'll be using!)  There are a couple of other ingredients I've noticed in the recipes, that might be more challenging to find in Australia, such as Jicama (which appears to be a root vegetable) and spaghetti squash; but I'm sure these can be substituted – or perhaps if you've seen them over here, you can let me know where, in the comments below?

I usually try to make something different for dinner every evening, so it's great to have a new collection of recipes to try.  I'm especially looking forward to trying the Chicken & Vegetable “lo mein”, as I rarely eat Chinese food anymore (I find it usually has very un-Paleo ingredients).  I very rarely cook seafood at home too, so  I will take the opportunity to cook a few dishes from the seafood section.  Whilst it's not strict Paleo, it's great to have a chapter on cheats and treats!  The natural, grain free ingredients are a million miles away from their conventional purchased and home-made equivalents – a far better alternative for birthdays and the odd special occasion.

The recipes look straight forward and well explained.  I've chosen my dishes, gathered the ingredients – but not yet tested any of the recipes.  So, I need to get cooking for the Paleo barbecue tomorrow…  I'll post a write up and photos of the end results!  Fingers crossed for sunshine!

Make it Paleo is released next week – If you only have room for one Paleo cookbook, I don't think you'd go wrong with this one.  Amazon UK currently has free shipping to Australia with orders over £25 – a great deal for a book this big.

Why ‘Make It Paleo' Is a Must-Have Cookbook for Australians

If you're following the Paleo diet in Australia, Make It Paleo stands out as one of the most comprehensive and inspiring cookbooks available. With a beautiful layout, full-page photography, and over 200 recipes, it caters to everyone – from complete beginners to seasoned Paleo foodies looking to refresh their weekly meal rotations. What makes this cookbook so relevant for Australians is how easily most ingredients can be sourced locally, despite its American origin.

Everyday Cooking with Make It Paleo

One of the strengths of this cookbook is its approachability. You won’t find complicated techniques or fancy equipment needed to prepare the meals. The recipes are simple, unpretentious, and deeply rooted in whole, unprocessed foods. Whether you're meal prepping for the week, cooking dinner for the family, or planning a backyard barbecue with friends, there’s something in this book for every occasion.

Australian Ingredient Swaps and Shopping Tips

While most ingredients translate easily into the Australian pantry, a few American-specific items may need substitutions. For example, if you can’t find spaghetti squash, try spiralised zucchini or roasted pumpkin as a low-carb substitute. Chipotle chillies might be tricky, but smoked paprika combined with chilli flakes makes a good stand-in. Jicama, while rare here, can be swapped for crisp apple or even cucumber in salads for that same crunch.

Top Recipes to Try First

  • Fennel & Orange Salad – A refreshing summer dish perfect for Aussie barbecues.
  • Chicken & Vegetable “Lo Mein” – A brilliant way to enjoy a Chinese-style dish minus the MSG and soy sauce.
  • Beef Stroganoff – Comfort food at its finest, using clean Paleo ingredients for a creamy, satisfying dish.
  • Paleo Brownies – Found in the treats section, these are perfect for birthdays or special occasions when you want a grain-free indulgence.

Meal Prepping with the Paleo Diet

Make It Paleo also lends itself well to batch cooking and weekly meal prep. With easy-to-follow instructions and familiar ingredients, you can easily prepare several meals in one cooking session. Australians with busy schedules will appreciate how adaptable many of the recipes are – portions can be doubled, ingredients swapped, and leftovers stored for quick lunches or dinners.

Outdoor Eating and Entertaining, Paleo-Style

Given our outdoor lifestyle and love for beachside cookouts, the grilling section of the book is especially appealing. Recipes like citrus-marinated chicken skewers and grilled portobello caps with garlic ghee are ideal for warm weekends or holiday entertaining. With Paleo dips, marinades, and side salads included, it’s easy to pull together a full spread that even non-Paleo guests will enjoy.

Paleo Cooking for Families

If you're trying to transition your whole household to a healthier lifestyle, this book is a valuable ally. The recipes are familiar enough for fussy eaters, yet nutritious and nourishing for adults. There are plenty of one-pot meals, slow-cooker ideas, and crowd-pleasers to help ease family members into a grain-free, dairy-free way of eating – without making separate meals for each person.

Supporting Your Local Producers

The Paleo philosophy encourages sourcing fresh, local produce – and this aligns perfectly with Australia’s thriving farmers markets and grass-fed meat suppliers. Whether you're shopping at Harris Farm, a local butcher, or your neighbourhood organic co-op, many of the ingredients listed in Make It Paleo are readily available and often better quality than what's accessible in the US. Use this book to support your local economy while fuelling your health journey.

Gift Ideas for Paleo Beginners

If you have friends or family curious about Paleo but unsure where to start, Make It Paleo makes a thoughtful gift. The introductory sections explain the basics clearly and offer helpful kitchen setup advice. It’s the kind of book that doesn’t intimidate the reader – on the contrary, it invites you into the Paleo lifestyle gently, one recipe at a time.

Final Word

From my first flick through Make It Paleo in the sunshine to cooking its recipes for the Sydney Paleo barbecue, this book continues to be a go-to staple in my kitchen. It delivers on flavour, simplicity, and practicality, and remains one of the most accessible Paleo cookbooks for Australians. If you’re looking to expand your Paleo repertoire with dishes that truly work down under, this is the book to own.

Unhealthy Health Food?

I'm so disappointed with Iku.  When finding out how I eat, a few friends have suggested Iku, which is a whole food, “healthy” outlet, with a few locations around Sydney.

I'm not disappointed with options like McDonalds, as I doubt anyone goes there to fulfil their aim of having a healthy, wholesome nutritious lunch.  Iku however shares so many of my nutrition beliefs, yet tackles them with pretty much the polar opposite nutritional approach.

Iku strive on providing organic food, and local where possible.  I completely agree with this approach and can’t think of any other food outlet that goes this far.  This ensures produce that should be free from pesticides, fresher and being local, far more sustainable.  Tick!

They also try to keep foods as close to their natural state as possible, with minimal processing.  This is very in line with the Paleo approach.

Their foods are also all dairy free, additive free, preservative free and free from genetic modification – more Paleo approval for getting this right.  So far, so good.

But, then it all starts to go wrong.  They strongly believe in the nutritional prowess of grains and legumes, believing that they help to fight disease.  This is completely at odds with Paleo thinking, where legumes and grains have been shown to increase inflammation and reduce gut health.  Their ingredients “slow blood sugar responses”. Whilst Paleo, without grains, will take blood sugar responses out of the equation – surely this is far healthier.  Their menu is also designed to “keep cholesterol levels in check”, which is a clear reference to the outdate lipid hypothesis, to which Paleo does not subscribe.

It then gets even less Paleo.  All of their food is free of any animal product.  I can’t find any explanation on their site as to why they (presumably) perceive this to be the healthiest way to live.

Their tagline is “Feel great, have huge amounts of energy and a strong immune system”.  I'm not sure how I could possibly feel good consuming grains and legumes – and no meat.  I know it certainly wouldn't give me much energy.  I currently have so much energy on my (fairly strict) Paleo diet.  As for having a strong immune system, this also puzzles me with all of those lectins, phytates & proteins like gluten in the grains and legumes.

I’d love to see a national chain of food outlets that would combine the local, whole, organic philosophy, with great quality meat – and not a grain or legume in sight!  Perhaps I’ll have to open my own!

Do you have well meaning “healthy” food outlets where you live?  That actually aren't what you would consider healthy?

What’s So Bad About Soft Drinks?

I think most people realise fizzy Soft Drinks like Coke, Pepsi and Sprite are bad.  But I see so many people going for the diet versions of these drinks.  The word “diet” on the can, seems to make people think it’s not an unhealthy choice.  If something has zero calories – well that’s healthy isn’t it?

When I first found got interested in nutrition (on my way to Paleo), I did a lot of research.  As soon as I found out more about soft drinks, I stopped my occasional consumption immediately.  I certainly understand the appeal.  They taste sweet, they are cold on hot days, they are available everywhere; in fact most employers I’ve worked for have supplied them for free.  I think a lot of people who perhaps aren’t so keen on water may even feel that they are getting hydrated.  The caffeine and sugar content may also help consumers to feel more energised – at least initially.

What's so bad about soft drinks fizzy coke paleo not healthy-min

The “non diet” versions contain significant amounts of some form of sugar; be it cane sugar, or even the nasty high fructose corn syrup (HFCS).  Drinking this much sugar will cause your blood sugar to rapidly rise.  The pancreas will respond by releasing insulin, to decrease blood sugar levels.  When levels drop, hunger will result – often resulting in a craving for more sugary food or drink.  But even more worrying are the “diet” versions of these drinks.  Instead of sugar they use artificial sweeteners such as aspartame to make the drink taste sweet. Taking a Paleo viewpoint, aspartame is a relatively new chemical, though we know it is an excitotoxin, capable of passing the blood-brain barrier, possibly causing cellular damage, scary stuff.

There is also evidence suggesting artificial sweeteners may cause a psychological insulin response.  So when you drink a diet soda, the brain recognises the sweet taste and prepares the body to launch an insulin response, to the expected increased blood sugar levels.  This leaves an excess amount of un-utilised insulin in the blood stream, which may contribute to insulin resistance.  This could result in decreases to the blood sugar level, increasing hunger, not to mention the effects of the insulin on the bodies fat storage mechanisms.  Aspartame has also been linked with all sorts of issues, such as memory problems, birth defects, brain tumours and convulsions.  Some fizzy drinks use other sweeteners, but I think the best advice is to completely avoid them; it’s just not worth it.

Another component of these fizzy drinks are Phosphates.  Phosphoric acid is believed to interfere with Calcium absorption and may cause a loss of calcium from the body.  The acidity of soft drinks also results in calcium leaching to buffer the PH levels.  Osteoporosis anybody?

Caffeine is another big issue with soft drinks, but I think that it is worthy of its own future post.

Can’t break the diet coke habit?

Personalised-Coke soft drinks-minTry sparkling water 1:1 with apple cider vinegar then keep reducing the ratio.  I often drink sparkling water with a slice of lemon or lime.  But ultimately, drink water (and perhaps the occasional cup of tea)!

What do you think about soft drinks?  Do you still drink them?

Paleo Breakfast Ideas

Breakfast seems to be the meal people struggle with when moving over to a Paleo diet.

The word breakfast may be synonymous with cereal, toast, pancakes and many other refined carbs – but it really doesn't have to be.  Breakfast is simply the first meal of the day the “break” the “fast” you've carried out since your last meal the previous day.

I'm thrilled to announce I've just finished my first recipe book; the Paleo Breakfast Recipe book, with over 100 pages of beautifully photographed step-by-step recipes – check it out and let me know what you think! I hope you love it as much as I do.

A Paleo Breakfast?

I think the first step is to remove the association of breakfast with a specific type of meal.  Breakfast does not equal cereal, swimming in skim milk.  Think of breakfast on its nutritional merits; that is, base your first meal of the day around a good protein source and marry this with a good fat source and some vegetables.  You may initially find the idea of having meat for breakfast odd, but it’s worth persevering with this, as good quality meat can be a great way to start the day.

If you don’t have much time in the mornings you need to be organised and prepare as much as you can the night before.  I find it helps to plan all of my meals for the whole week in advance, at the weekend.  I then buy the ingredients, so I have no excuses and everything I need on hand.A lot of people skip breakfast, which might be the right thing to do.  If however your reason for skipping breakfast is that you can’t get out of bed in time to make breakfast – this indicates to me that you need breakfast!

Eggs For Breakfast?

Eggs are an obvious breakfast choice.  They are quick, nutritious and very versatile.  I often have bacon & eggs, scrambled eggs with avocado or an omelette, with whichever vegetables I have in the fridge.  I always cook in coconut oil.  Another favourite is making up a batch of egg muffins at the weekend.  I make these up as I would an omelette, but pour them into muffin cases and cook in the oven.  These last for a few days in the fridge and are perfect for busy days when there isn't enough time to make something from scratch.

I’ll also often cook extra chicken at the weekend which is great to base a breakfast around and doesn't need to be reheated, I think it’s great cold.  Chicken and avocado is a great combination.

Leftovers are another great breakfast, once you've got used to the idea of having “non traditional” breakfasts.  You can’t get much quicker and easier than that!

Occasionally at weekends I’ll make Paleo pancakes (using coconut or almond meal).  This is great served with a berry sauce, made with fresh berries, blended in coconut milk. Noatmeal is another infrequent Paleo indulgence which is a great way to start the day.

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Whilst strictly, I guess it is Paleo, I never have just fruit for breakfast.  I always base my meal around protein and include fat.  To have fruit (carbohydrate) as a meal on its own would be depriving myself of essential fats and proteins, would raise my blood sugar level and I’d very quickly be hungry.

What are your favourite Paleo breakfasts?  I’d love to hear, in the comments below.

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More Inspiring Paleo Breakfast Ideas to Keep You Full, Energised, and On Track

One of the biggest benefits of switching to a Paleo lifestyle is how it transforms your relationship with food — especially in the morning. Instead of relying on carb-heavy, sugar-laden breakfasts that leave you tired and hungry by 10am, a well-balanced Paleo breakfast sets the tone for a productive, energised day.

If you’re in need of fresh inspiration, here are some more creative Paleo breakfast ideas to add variety, nutrition and flavour to your mornings:

1. Sweet Potato & Sausage Hash

Grate or dice sweet potato and fry it up with chopped onion, garlic, and your favourite preservative-free sausages (or ground pork seasoned with herbs). Add a handful of spinach or kale at the end and top with a poached egg for extra protein and creaminess.

2. Zucchini & Carrot Fritters

Grated zucchini and carrot make a fantastic savoury base. Add almond meal, eggs, and herbs like dill or parsley, then fry in coconut oil until golden. These fritters store well and can be reheated or eaten cold — ideal for busy mornings.

3. Smoked Salmon & Avocado Boats

Half an avocado and fill the hollow with smoked salmon, a sprinkle of capers, lemon juice, and fresh herbs. It’s elegant, nourishing, and completely no-cook.

4. Mini Paleo Breakfast Bowls

Combine roasted pumpkin cubes, wilted spinach, a handful of sautéed mushrooms, and shredded leftover roast lamb or beef. Top with a dollop of homemade Paleo mayo or tahini dressing and a squeeze of lemon.

5. Beef & Veggie Breakfast Meatballs

Make a batch of meatballs with beef mince, grated zucchini, herbs, and egg, then bake and store them in the fridge. Two or three of these make a satisfying protein-rich breakfast, especially when paired with a few cherry tomatoes and a boiled egg.

6. Egg-Free Paleo Breakfasts

If you’re avoiding eggs or just want a break, try a warm breakfast bowl with sautéed greens, leftover roast chicken or pulled pork, avocado, and sauerkraut or fermented veggies for a tangy gut-health boost.

Or go sweet with a chia pudding made from coconut milk, vanilla, cinnamon, and a few berries — prepared the night before so it’s ready to grab and go.

7. Paleo Smoothies (the right way)

Paleo-friendly smoothies can work well for breakfast — as long as they’re balanced. Start with a base of coconut milk or almond milk, add protein (like collagen peptides or leftover cooked egg), a healthy fat (avocado or nut butter), and a low-sugar fruit (berries or green apple). Throw in spinach or kale for an extra nutritional punch.

8. Paleo Breakfast Stir-Fry

Who says stir-fry is just for dinner? Toss together sliced beef, veggies like bok choy, capsicum and mushroom, and stir-fry in coconut aminos and ginger. Serve hot with a side of avocado.


Planning Ahead for Breakfast Success

Success with Paleo breakfasts is all about preparation. Spend a little time on Sunday cooking up breakfast-friendly foods like:

  • Batches of roast veg (sweet potato, pumpkin, carrots)

  • Pre-chopped greens and herbs

  • Boiled eggs

  • Grilled chicken thighs

  • Homemade Paleo sauces (mayo, tahini, guacamole)

  • Pre-mixed spice blends for eggs or meat

Having these components ready in the fridge makes it easy to mix and match your way to a satisfying breakfast in under 10 minutes — even on a weekday.


Final Thoughts: Break the Breakfast Mould

Paleo breakfast doesn’t need to be boring or repetitive — and it certainly doesn’t have to resemble the standard Western idea of “breakfast food.” Whether you’re tucking into leftover lamb, pan-fried greens, egg muffins, or sweet potato hash, a good Paleo breakfast should keep you full, energised, and satisfied for hours.

Have you tried any of these ideas? What’s your go-to Paleo breakfast when you’re in a hurry — or when you have time to enjoy a lazy weekend morning? Share your favourite ideas in the comments below, and let’s keep building the ultimate Paleo breakfast list together.

A Typical Day in Paleo Meals

Despite trying not going overboard talking about my Paleo diet, it often comes out, especially when I'm out in a group, quizzing waiting staff about exactly what is in each dish and how it’s cooked.  It also becomes quite obvious when I'm the only person tucking into fish and vegetables – instead of eating pizza! I'm always asked (in disbelief) what a Typical Day in Paleo meals looks like.

I explain what I eat and why I don’t eat grains.  This stage often seems to happen whilst the person asking the questions, is tucking into their grain based meal.  Once they've got their head round the impossible – life without grains – they’ll almost always ask me what I actually eat.

So I thought I’d show some photos of a fairly typical working weekday, in Paleo meals.

Breakfast. 

Typical Paleo Breakfast – Bacon, Eggs, and Avocado

On this particular day I had bacon, eggs and avocado.  I avoid supermarket bacon as it’s often very heavily processed with all sorts of ingredients I don’t want to eat.  My local organic butcher makes the best bacon I've had since I've been in Australia.  It’s fresh, made in store, with minimal ingredients.  It comes from organic, non factory farmed pigs.  And the taste really is testament to this.  I cook this in coconut oil (I'm currently using organic, virgin cold pressed, unrefined Melrose Coconut Oil).  Once the bacon is almost ready I cook the eggs in the same pan.  I always use organic, free range eggs – and where I can find them I’ll also often get Omega-3 enriched eggs.  I complete the meal with a few slices of avocado.  This breakfast is a great source of great fats and protein.  At the moment I'm trying to eat within 30 minutes of waking up and it really does seem to be making such a significant difference.  You can read my Paleo breakfast post for more breakfast ideas.

Lunch. 

Paleo Lunch in the City – Roast Beef and Vegetables

Lunch should be something bought in from home so I know I'm eating the best possible ingredients.  However, in the real world I invariably don’t get round to making lunch every day.  This was one such day, where I had to find the best possible Paleo meal in the city.  In this situation, I often choose a roast dinner, on this occasion with roast beef and seasonal vegetables.

Dinner. 

Paleo Dinner – Stuffed Capsicum with Chicken

Dinner is the meal where all the effort, creativity and amazing ingredients go!  I usually plan the week’s dinners at the weekend, then shop to make sure I have all the required ingredients.  This dinner was stuffed capsicum (bell peppers) with a filling of minced beef and lots of veg, herbs and spices.  I have something different most days as I enjoy trying different recipes, cooking and introducing a lot of variety to my diet.

And to Drink?

I drink water all day long with the occasional cup of tea, or hot water with a slice of lemon or lime thrown in for good measure.

How does a typical day in food look for you?  Do you tend to repeat the same meals or go for maximum variety in your diet?

A Typical Day in Paleo Meals – Primal Diet Meal Plan with Breakfast, Lunch, Dinner, and Snacks

Snacks and Mini-Meals: Keeping It Paleo Between Meals

While the main meals of the day are essential, incorporating Paleo-friendly snacks can help maintain energy levels and prevent overeating during meals. Here are some go-to options that align with the Paleo lifestyle:

  • Hard-Boiled Eggs: A portable source of protein and healthy fats, perfect for on-the-go snacking.
  • Mixed Nuts: Almonds, walnuts, and cashews provide a satisfying crunch and are rich in nutrients.
  • Fresh Fruit: Berries, apples, and bananas offer natural sweetness and fibre.
  • Vegetable Sticks: Carrot, cucumber, and celery sticks paired with homemade guacamole or almond butter.
  • Beef Jerky: Opt for nitrate-free, grass-fed options without added sugars.

Hydration: Beyond Just Water

Staying hydrated is crucial, and while water should be your primary beverage, there are other Paleo-friendly options to consider:

  • Herbal Teas: Chamomile, peppermint, and rooibos teas are caffeine-free and offer various health benefits.
  • Kombucha: A fermented tea rich in probiotics, aiding in digestion. Ensure it's low in added sugars.
  • Coconut Water: Naturally hydrating and a good source of electrolytes, especially post-workout.
  • Bone Broth: Nutrient-dense and comforting, bone broth provides collagen and minerals.

Meal Prep Tips for a Seamless Paleo Week

Planning and preparing meals in advance can make adhering to the Paleo diet more manageable:

  • Batch Cooking: Prepare large quantities of proteins like grilled chicken or roasted vegetables to use throughout the week.
  • Chop Ahead: Wash and chop vegetables in advance to save time during meal preparation.
  • Use Mason Jars: Layer salads in mason jars for easy grab-and-go lunches.
  • Freeze Portions: Cook and freeze meals like stews or casseroles for days when time is limited.
  • Keep a Paleo Pantry: Stock up on essentials like coconut oil, almond flour, and canned fish to have the basics on hand.

Dining Out While Staying Paleo

Eating out doesn't have to derail your Paleo lifestyle. Here are some tips to navigate restaurant menus:

  • Research Ahead: Look up menus online to find Paleo-friendly options before arriving.
  • Customize Orders: Don't hesitate to ask for substitutions, like replacing grains with extra vegetables.
  • Choose Grilled Over Fried: Opt for grilled meats and avoid breaded or fried items.
  • Be Cautious with Sauces: Many sauces contain hidden sugars or dairy; ask for them on the side or omit them.
  • Focus on Whole Foods: Salads with protein, grilled meats, and steamed vegetables are typically safe choices.

Listening to Your Body: Adjusting the Paleo Diet to Your Needs

While the Paleo diet provides a solid framework, it's essential to tailor it to your individual needs:

  • Monitor Energy Levels: If you feel fatigued, consider adjusting your carbohydrate intake with more fruits or starchy vegetables.
  • Address Cravings: Occasional cravings for non-Paleo foods can be a sign to diversify your meals or include more healthy fats.
  • Stay Flexible: Life events may require temporary adjustments; it's okay to adapt while maintaining overall Paleo principles.
  • Consult Professionals: If you have specific health concerns, seek guidance from a nutritionist familiar with the Paleo diet.

Conclusion

Embracing the Paleo lifestyle involves more than just meal choices; it's about creating sustainable habits that align with your health goals. By incorporating mindful snacking, diverse hydration options, strategic meal prep, informed dining decisions, and personalised adjustments, you can maintain a fulfilling and balanced Paleo journey. Remember, the key is consistency and listening to your body's needs.

Is a “Fat Tax” Coming to Australia and New Zealand?

With Denmark having just been the first country to introduce a “Fat Tax”, the online community has been awash with criticism.  Will governments in Australia and New Zealand impose similar legislation onto us in the future?

What’s happening in Denmark?

Denmark already had additional taxes on sugar, chocolate and soft drinks, but they have just introduced a tax on saturated fat.  A tax of 16 kroner ($2.95 AUD/ $3.72 NZD) per kilo of saturated fat, where the product contains over 2.3% fat, will be passed onto the consumer.  This would add about 50 cents AUD to the price of a pack of butter.  So if my calculations are correct, that would add on about $2.50 AUD to the one litre tin of coconut oil I bought last week – but under 30 cents AUD to the same volume of cheap, nasty vegetable oil?  The calculation sounds overly complex and it based on the fat used in creating a product, rather than the percentage fat in the final product.  This sounds like a recipe for Frankenfoods, rather than whole, unprocessed foods…

The motives of Denmark, which are to increase the countries average life expectancy, may be honourable.  However, their execution is based solely on the incorrect lipid hypothesis; despite it now becoming more widely accepted that saturated fat is not the cause of obesity and heart disease.

I also have serious concerns about a government deciding what we should or should not eat.  Where people have access to health information and resources it should be their choice what they eat.  This is even more imperative where the government in question is basing their health views on incorrect, outdated fads such as the lipid hypothesis.  Such a fat tax penalises eating a healthy Paleo diet, despite this being, what I would consider, the healthiest diet going.

Would-a-Fat-Tax-Target-the-Right-Fats Australia New Zealand-min

Would a “Fat Tax” target the right fats?

What about Australia?

With 60% of Australian adults and 40% of children being classed as obese, the “Obesity Policy Coalition” is lobbying for a “fat tax”, using the proceeds gained from “unhealthy” foods to subsidise “healthy” foods.  I've found it very hard to get to the bottom of what this coalition considers “unhealthy” foods, but have written to them to ask them to clarify this (I'll keep you updated if I get a response).  Looking on their site however, I fear they subscribe to the lipid hypothesis – which may mean they would endorse taxing on a similar basis to Denmark.

A proposal was bought to the Australian government in 2009 by the “National Preventative Health Taskforce” calling for a tax on “unhealthy foods” (again, I've not been able to see exactly what they define as “unhealthy” in this context).  This was not responded to by the government.  Indeed the federal health minister Nicola Roxon has recently said that the government are putting their efforts into tackling obesity using methods other than administration.  Hopefully this means no “fat tax” in Australia in the near future.

And New Zealand?

The “Food Industry Group of New Zealand” last week spoke out on the new tax in Denmark, saying it is very unlikely to have any positive effects on obesity levels.  They feel the tax will make food more expensive and could actually put health of children and elderly at risk.  They will not be recommending a similar fat tax in New Zealand.

So it looks like in this part of the world, we’ll continue to be free to make our own food choices.  I'm interested to see how the new tax is received in Denmark and how it changes the eating habits and health of the nation.

What do you think?  Should government dictate what we eat, using taxes?  Would a tax on all foods that aren't Paleo be justified?

Should Governments Tax What We Eat?

While the idea of a fat tax may come from a desire to improve public health, it raises serious concerns — especially for those of us following a whole food, Paleo lifestyle. When policies are based on outdated nutrition science, like the lipid hypothesis, there’s a real risk that foods rich in healthy fats (think butter, coconut oil, and grass-fed meat) could be unfairly penalised — while ultra-processed, low-fat, high-sugar alternatives are left untouched.

In Australia and New Zealand, the discussion around fat taxes continues to surface, particularly as obesity rates climb. But instead of blanket taxes, perhaps what we really need is better education, clearer food labelling, and support for accessing nutrient-dense, unprocessed foods — not punishment for making informed, ancestral-based choices.

What’s your take? Would a fat tax change the way you eat, or how you shop? Do you think governments should have a say in our food choices at all? I’d love to hear your thoughts in the comments.

Rethinking Public Health: Education vs. Legislation

The debate over a so-called “fat tax” highlights a deeper issue: should governments attempt to legislate health outcomes through taxation, or should the focus instead be on education and empowerment? For many Australians following a Paleo or whole foods lifestyle, the concern isn’t just about higher prices — it’s about the unintended consequences of using outdated nutritional models to guide public policy.

For decades, dietary guidelines have been rooted in the belief that saturated fat is dangerous — despite growing evidence suggesting otherwise. If taxes are based on these old assumptions, nutrient-dense staples like coconut oil, pastured butter, and grass-fed meat could become more expensive, while highly processed “low-fat” alternatives — often loaded with sugar, seed oils, and preservatives — are overlooked.

It’s easy to understand the appeal of simple solutions like taxing so-called “bad” foods. With obesity and chronic illness rising, action feels urgent. But are these policies truly effective? Evidence from Denmark and similar trials suggests otherwise. Short-term behaviour change is rare, while long-term shifts in eating habits are better achieved through transparency, affordability of real food, and clear education on nutrition.

The Paleo Perspective: Real Food Isn’t the Enemy

For those of us who follow a Paleo diet, rich in high-quality animal fats, seafood, vegetables, and minimally processed ingredients, the prospect of being penalised for choosing traditional, whole foods is both frustrating and illogical. We don’t need more barriers to buying nourishing staples like pastured eggs, grass-fed beef, and wild-caught seafood — we need support.

Instead of taxing the average family’s grocery trolley, why not:

  • Remove GST from fresh produce, meat, and unprocessed pantry staples

  • Offer incentives for farmers and producers to grow real, organic food

  • Fund public awareness campaigns that clearly explain the damage caused by ultra-processed food and refined seed oils

  • Support school programs that teach basic cooking skills and nutritional literacy

  • Encourage local councils to back farmers markets and community gardens

Taxing Fat But Not Sugar? The Flawed Logic

Another major flaw in these proposed taxes is inconsistency. Why are some naturally occurring fats targeted, while refined carbohydrates and sugar-laden processed foods are not? It’s possible to buy fat-free, sugar-packed breakfast cereal and avoid a tax — while being penalised for choosing grass-fed butter. It just doesn’t make sense.

A truly health-focused policy should encourage people to eat foods with recognisable ingredients. That means whole vegetables, good fats, clean protein, and avoiding things that come in a packet with a long list of additives. Paleo eaters already do this — but they often pay more to do so.

Food Freedom vs. Food Fear

Food choices are deeply personal. Whether someone is eating Paleo, vegetarian, carnivore, or anything in between, decisions should be based on informed consent — not fear of government-imposed penalties. A fat tax doesn’t educate people about what to eat; it simply adds confusion and financial burden.

What we need is not more control over our shopping baskets — but more autonomy, backed by accurate science and better access to the right foods. The best public health outcomes don’t come from forcing change through taxation. They come from empowering individuals to understand their bodies, access clean food, and make consistent, confident decisions that align with their health goals.

More Paleo Tea

As I mentioned in my previous post, I love tea!  I used to take my tea with skim milk and two sugars, then I “progressed” onto sweeteners with whole milk.  Now, I have it on it's own – I don't think I could go back to how I drank it before, my tastes have changed so much.  Tea is surely the perfect Paleo drink, naturally low carb and nothing artificial (if you're careful with the type you select).

I try to drink a lot of water, but there are times when it's great to have a hot drink.  One favourite is hot water with a slice of lemon or lime, but I've recently got I've finally ventured away from the mass produced tea bags, to a fantastic specialist tea shop near my office in Sydney.

Organic-Gunpowder-min

I'd rather not have caffeine, but I have my tea fairly weak so I'm not too worried about it.  It's probably a worthwhile exchange for the antioxidants anyway.

I started off with Gunpowder tea and today I added a few more to my desk collection.  I thought I'd try “Glogg”, which is black tea, cinnamon, orange, almond, ginger (I seem to have ginger in everything at the moment), cloves & cardamon.  I got an organic Sri Lankan Ceylon tea, for my morning cup of tea.  Then, as I was paying I spotted “Japanese Lime” which is the most amazing combination of green tea, lemon, lime & lemon-grass.  I'll be trying that one as an iced tea too.

Tea-Leaves

Exploring Herbal Infusions for a Paleo Lifestyle

Since diving into the world of loose-leaf teas and herbal infusions, I’ve found myself increasingly curious about the endless combinations available — many of which are perfectly suited to a Paleo lifestyle. While traditional black and green teas certainly have their place, it’s the herbal blends that truly shine when it comes to caffeine-free, flavour-packed options that align with ancestral health principles.

Some of the best Paleo-friendly herbal infusions include rooibos, peppermint, lemon balm, and chamomile. These are naturally caffeine-free, free from additives, and packed with beneficial compounds that support digestion, relaxation, and overall wellness.

Rooibos: The Red Bush Wonder

Rooibos tea, native to South Africa, has a naturally sweet and slightly nutty flavour. It’s rich in antioxidants such as aspalathin and quercetin and is completely caffeine-free, making it a great choice for evenings. Rooibos can be enjoyed hot or iced, with a slice of orange or cinnamon stick for extra warmth.

Digestive Teas After a Hearty Paleo Meal

After a rich meal — perhaps a slow-cooked lamb shoulder or a spicy paleo stew — a warm digestive tea can be the perfect end note. Peppermint tea is well-known for helping to soothe the stomach and reduce bloating, while fennel tea can support digestion and relieve cramps.

If you’re feeling creative, try making your own blend by steeping a teaspoon of fennel seeds with fresh mint leaves and a slice of fresh ginger.

The Ritual of Tea in a Busy World

One of the greatest advantages of incorporating tea into your Paleo lifestyle is the ritual itself. Taking a few moments to prepare loose-leaf tea, inhale the aromas, and sip slowly provides a calm, meditative break from the hustle of modern life. Whether it's a quiet morning start or a soothing evening wind-down, this ritual aligns beautifully with the idea of intentional living and connection to nature.

Make Your Own Paleo Iced Tea

When the Australian summer kicks in, iced tea becomes a wonderfully refreshing alternative to water or sugary soft drinks. Here's how to make a simple Paleo iced tea:

  • Step 1: Brew 4 teaspoons of your chosen herbal or green tea in 1 litre of boiling water. Let steep for 5–7 minutes.
  • Step 2: Strain and allow to cool completely.
  • Step 3: Add slices of fresh lemon, mint leaves, or berries.
  • Step 4: Chill in the fridge for at least 2 hours and serve over ice.

Great combinations include:

  • Hibiscus and rosehip with fresh raspberries
  • Green tea and cucumber with lemon
  • Chamomile with pear slices and cinnamon stick

Reading the Labels: Hidden Ingredients to Avoid

While loose-leaf tea is generally a safe bet, many mass-produced tea bags contain additives, flavour enhancers, or even hidden sugars — all things that have no place in a Paleo lifestyle. Watch out for terms like “natural flavouring,” which can be a catch-all phrase for highly processed ingredients.

Always opt for organic where possible, especially when it comes to citrus peel or other fruit-based teas, as these can carry pesticide residues if not organically grown.

Best Accessories for Brewing Loose-Leaf Tea

If you’re new to loose-leaf tea, getting set up properly makes the experience much easier and more enjoyable. Here are a few useful accessories:

  • Stainless steel tea infuser or strainer — Ideal for single cups or small teapots.
  • Glass teapot with removable infuser — Beautiful to look at and easy to clean.
  • Reusable tea filter bags — Great for taking loose-leaf tea with you to work or when travelling.
  • Electric kettle with temperature control — Essential for delicate green and white teas that need cooler water.

Spices That Turn Tea Into a Wellness Tonic

Many everyday kitchen spices double as powerful health boosters and can be added to tea for flavour and function. Try combining a pinch of these next time you brew:

  • Turmeric — Anti-inflammatory and perfect with black pepper and coconut oil.
  • Cinnamon — Helps regulate blood sugar and adds a lovely warming note.
  • Clove — Strong antioxidant with antimicrobial properties, great in spiced blends.
  • Star anise — Fragrant and helpful for digestion.

You can simmer these spices with your favourite tea or brew them on their own in a pot for 10–15 minutes for a homemade spiced tonic.

Brewing for the Whole Family

If you’re looking to get the whole family into healthier hot drinks, herbal teas can be a great introduction. Children often enjoy sweet-tasting rooibos or blends with apple, cinnamon, or chamomile. Serve in fun mugs or let them pick their own blend from your tea selection — it makes the experience more inviting.

Keeping a Paleo Pantry Tea-Friendly

One small shelf in your pantry can become a treasure trove of options if you organise it well. Store loose-leaf teas in airtight glass jars, grouped by base type (herbal, green, black), and keep a small jar of your favourite add-ins — like dried rose petals, ginger slices, or cinnamon bark — nearby for quick blending.

It’s also helpful to keep a flask ready for tea on-the-go, especially if you’re avoiding the temptation of café drinks that don’t align with your Paleo principles.

Final Sip

The world of tea is far more expansive than many of us realise — and for those of us following a Paleo lifestyle, it opens up new rituals and flavours that complement our values. From calming bedtime chamomile to a zesty citrus green iced tea on a hot day, there’s a brew for every moment.

If you haven’t already, take a stroll to your local tea shop or browse an organic supplier online and experiment with a few new blends. You might be surprised how quickly tea becomes one of your favourite parts of your Paleo routine.

What is your Paleo drink of choice?

Paleo primal tea hot drink recipe more-min

My Current Fitness Mission

In addition to walking & running, I have two or three sessions a week of high intensity interval training style workouts, which I love.  I’ve been doing this for over a year now and have made significant progress.  The more progress I make however, the more my fitness ambitions grow.

Originally I wanted to be able to do “proper” man push ups.  I can finally do these now, though they aren't pretty.  Yet.

Chin-Up-Weights

My biggest fitness ambition is to be able to do proper, unassisted chin-ups.  I’d be thrilled to be able to do one, but ten would be incredible.  I’ve been using an assisted chin up machine at the gym to help me achieve this.  It has a counter weight, which you can gradually reduce – until the day arrives where no counter weight is required.  The counter weights are gradually reducing – and my other strength routines are no doubt helping towards my aim.

Chin-Up-Training

My aim is to be able to do a few proper chin-ups by April – at PrimalCon 2012.  That gives me six months to get stronger.  I will conquer them!

Building Strength the Paleo Way

One of the most exciting aspects of following a Paleo lifestyle is the focus on functional strength. It’s not just about aesthetics or the number on the scale — it's about being capable, energised, and confident in your body’s abilities. The commitment to doing unassisted chin-ups is a perfect example of this mindset. Chin-ups require full-body control, grip strength, and a strong mind-muscle connection — all of which can be cultivated through consistent training and proper recovery.

But how else can you improve your strength and support your fitness goals in alignment with Paleo principles?

Integrating Functional Movements Into Daily Life

The beauty of functional fitness is that it mirrors real-world movements — squatting, lifting, jumping, climbing. Whether you're carrying groceries, hiking with a heavy backpack, or simply climbing stairs, your training should prepare you for life outside the gym.

Try integrating these movements throughout the day:

  • Air squats while waiting for your tea to brew
  • Walking lunges during a phone call
  • Hanging from a bar to improve grip and shoulder health

These micro workouts not only contribute to your strength gains but also help break up long periods of sitting — a hidden saboteur of progress.

Nutrition to Support Strength Training

Strength improvements are not made in the gym alone. What you eat — and when — has a profound impact on muscle development and recovery. A Paleo-based approach offers a nutrient-dense way to support your training goals without artificial supplements.

Here are a few key guidelines:

  • Post-workout fuel: Focus on a mix of protein and carbohydrate — grilled chicken with roasted pumpkin is a perfect example.
  • Pre-training boost: A banana with almond butter or boiled eggs and sweet potato can fuel a tough session.
  • Daily protein: Include a source of protein at every meal — such as grass-fed beef, eggs, or wild-caught fish.

Don’t forget about micronutrients either. Magnesium (found in leafy greens and nuts), zinc (from red meat and seafood), and iron (particularly from liver and red meat) all support energy production and muscle repair.

Progression Beyond Chin-Ups

Once you’ve conquered your first unassisted chin-up — a major milestone — where can your training go from there?

Here are some ideas for taking your functional fitness to the next level:

  • Weighted chin-ups: Add resistance using a weight belt or backpack.
  • Climbing: Rock climbing or indoor bouldering are incredible ways to develop grip, coordination, and upper body strength.
  • Muscle-ups: A challenging gymnastic movement that builds explosive power and body control.

Keep setting new benchmarks. One of the most motivating aspects of a fitness journey is knowing that there’s always another goal to work toward — whether it’s five strict push-ups, a handstand, or a 100kg deadlift.

Mobility Matters

Strength without mobility can lead to injury or plateaus. Incorporating mobility drills and stretching into your weekly routine helps keep your joints healthy and your movement fluid. Focus on areas that take a lot of strain during strength training, such as:

  • Shoulders and scapulae (especially important for pull-ups and chin-ups)
  • Hips and glutes (critical for squatting and lunging movements)
  • Wrists and forearms (often neglected, yet essential for gripping bars)

Consider adding a short mobility routine after each training session or starting the day with a few dynamic stretches to wake up the body.

The Role of Sleep in Muscle Growth

Sleep is often overlooked, but it plays a huge role in strength gains and performance. While you sleep, your body repairs the micro-tears caused by training and regulates key hormones like testosterone and growth hormone.

To support your training:

  • Aim for 7–9 hours of sleep per night
  • Limit screens for at least an hour before bed
  • Sleep in a cool, dark room and stick to a consistent routine

If you’re training hard but not seeing results, poor sleep might be the missing piece of the puzzle.

Staying Motivated When Progress Slows

Every fitness journey has ups and downs. When progress stalls — as it inevitably does — it’s important to shift your focus from outcome to process. Celebrate consistency, not just milestones. Track improvements in form, posture, and confidence as much as reps and weights.

You can also try:

  • Training with a friend for accountability
  • Filming your workouts to observe progress
  • Journaling your wins each week — even small ones

Remind yourself of why you started and how far you've already come. That mindset shift can reignite motivation and keep you moving forward.

Looking Ahead: What’s Your Next Goal?

Maybe it's your first full push-up, a handstand hold, or simply maintaining a consistent routine through the winter. Whatever your goal, set a realistic timeframe and break it into actionable steps. Chin-ups didn’t happen overnight, and neither will your next challenge — but with patience and persistence, it will happen.

Remember, strength is built one rep at a time, and the Paleo lifestyle offers a solid foundation to support your journey. Here’s to strong bodies, clear minds, and the joy of movement!

Can you do chin-ups?  Do you have any fitness goals that you’re working towards?  Share in the comments, below

My Current Fitness Mission paleo diet primal crossfit gym exercise pull ups chin ups-min