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Finding a Paleo Lunch in the City

I always have good intentions of bringing a Paleo Lunch in to work with me. When I do, lunch is great. I take in leftovers from the previous evening, and reheat them at work. Or I take in slices of meat that I roasted at home and eat it with vegetables. But, there are often times when I don’t get round to making my lunch – or even more annoying, leave my lunch at home! I often catch up with friends over lunch – another occasion when I venture away from home cooking and towards the food courts.

I work in Sydney CBD, so there are literally hundreds of food outlets within minutes of my office. The choices however, often leave a lot to be desired, sadly they're are many that are not what I would class a Paleo Lunch! There are the usual fast food joints like McDonalds , Hungry Jacks (Burger King to the rest of the world), Oportos (Australia fast food chain specialising in chicken burgers) & KFC. Then there are Mexican chains like Mad Mex and Guzman y Gomez. There are pancake outlets, salad outlets, fruit juice outlets, Thai, Chinese, Japanese… the list goes on. There is a wholefoods chain, Iku, in Sydney, which should be amazing, but sadly they seem to have a vegan agenda – most of their foods contain grains and legumes – and soy seems to be commonly used.

Most of these options are strictly off limits for me, as they just aren't Paleo! Whilst the Mexican chains seem to use wonderful fresh ingredients, most options also include tortilla, beans, cheese and rice (grains, legumes and dairy!). Most lunch options in the city seem to serve grains, legumes and dairy. I'm also very mindful of the fact that these outlets don’t care about our health – they just want maximum profits, so are likely to use ingredients that I won’t – to improve the taste of their products to keep us going back. I can’t imagine a single outlet uses coconut oil or grass fed, organic meat! Whilst salads are a safe option, I find they tend to bulk them out with lettuce and meat is often in very small quantities; not good value for money and certainly not satiating.

The best option I've found so far, is from one of the many outlets offering roast dinner. I often have roast beef (or pork or chicken) with a serving of seasonal roasted vegetables.

I've also found a few good places that will let me get creative and go “off menu”. For example, last week I met a friend for lunch and found an organic burger joint, who were able to arrange a burger without bun, sauces or fries. Instead they served the burger with bacon and an egg – result!

Recently I've been trying to have brunch instead of lunch. This means I can get bacon, eggs and avocado; a much better option!

Until there’s a Paleo food outlet in every major city, I’d love to hear what your Paleo choices are for a city lunch?

How to Navigate City Lunches on a Paleo Diet

If you're working in a major city like Sydney, finding a healthy, satisfying Paleo lunch can feel like searching for a needle in a haystack. Between sandwich bars, sushi counters, and fast-food chains, it’s easy to be overwhelmed — especially when most menus are centred around grains, legumes, seed oils, and sugar-laden sauces.

But with a bit of planning (and a few strategic hacks), eating Paleo in the city becomes much more manageable.

What to Look for When Eating Out

Focus on protein-first meals — like grilled meat, eggs, or fish — and build your lunch around that. Then add some non-starchy vegetables and healthy fats (like avocado or olive oil). If you can’t see anything suitable on the menu, don’t hesitate to go off-script and ask for a custom combo.

Here are a few tried-and-tested go-to strategies:

Burger shops: Ask for a bunless burger and swap chips for a side salad or extra meat.
Carvery or roast outlets: Great for meat and veg — just skip the gravy and bread rolls.
Build-your-own salad bars: Choose leafy greens, a generous portion of protein (like boiled eggs, grilled chicken or tuna), and add extras like olives, avocado, or nuts — then skip the dressing or bring your own.
All-day breakfast cafés: A full cooked breakfast (minus the toast and hash browns) can make the perfect Paleo lunch.

Paleo-Friendly Cafés in Sydney CBD

While there aren’t (yet!) dedicated Paleo cafés on every corner, a few places stand out for their flexibility and focus on whole foods. Keep an eye out for:

Thr1ve: If still open in your location, they’ve historically offered great low-carb, high-protein bowls.
Grill’d (select locations): Their “low carb super bun” is still not Paleo, but they’re usually willing to go bun-free.
Independent cafés: Often more open to custom orders than chain stores.

And don’t forget the protein prep hack — bringing a hard-boiled egg, a small tin of wild-caught fish, or even leftover roast meat to top up a salad or veggie-based lunch when dining out.

Can’t Find Anything? Go Brunch

If lunch pickings are slim, try shifting your meal earlier or later in the day. A café brunch of eggs, bacon, mushrooms, spinach and avocado often ticks all the Paleo boxes and is widely available across Aussie cities.

Or, if it suits your energy levels and schedule, experiment with intermittent fasting and skip lunch altogether — just be sure to fuel up properly at your next meal.

What’s your go-to Paleo lunch when you’re out in the city? Found any hidden gems in Sydney or beyond that cater to grain-free, real food eaters? Drop them in the comments — let’s build a list of Paleo-friendly city lunch spots together.

It Doesn’t Get Much More Paleo Than Kangaroo…

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I've started to eat Kangaroo regularly since I began my paleo lifestyle. Since Kangaroos aren't farmed in Australia, I know I'm getting free range meat from animals that have been eating a natural diet. Also, in Australia at least, Kangaroo meat is a cheap very accessible meat – which is a great help in offsetting the cost of more expensive free range meats.

Fillet cuts of Kangaroo are widely available in Coles and Woolworths as well as local butchers. Loin and rump cuts are also stocked in some places. Whilst there are many pre-marinated and processed kangaroo products available too – avoid those and make your own!

Why Kangaroo?

Kangaroo is lean & rich in protein, making it a great protein component of a paleo meal.

For a quick and easy Aussie Kangaroo dinner, make some plum sauce using 4 fresh large plums, remove the pits and add to a blender with 2 garlic cloves, a chunk of fresh ginger, a squeeze of lemon, the juice of an orange and a sprinkling of onion powder, nutmeg, mustard and pepper. Once blended transfer to a saucepan, bring to the boil and simmer for a few minutes. Meanwhile barbeque your kangaroo to medium-rare perfection, then serve with your delicious home-made plum sauce.

The Nutritional Benefits of Kangaroo Meat

Kangaroo meat is not only affordable and sustainable, but it’s also packed with nutrients that make it an ideal protein choice for those following a Paleo lifestyle. One of its most notable characteristics is its exceptionally low fat content — usually under 2%, depending on the cut — while still being rich in high-quality, bioavailable protein. For those focusing on lean gains or trying to manage fat intake without sacrificing nutrients, kangaroo is an outstanding option.

Kangaroo is also a great source of:

Iron: Essential for energy, cognitive function, and oxygen transport throughout the body.
Zinc: Important for immune health and tissue repair.
B12: Vital for red blood cell formation and nervous system health.
Conjugated Linoleic Acid (CLA): An anti-inflammatory fatty acid naturally found in grass-fed meats, which may support fat loss and heart health.

Because kangaroo isn’t farmed, it isn’t exposed to antibiotics or artificial feed — making it a superior choice to many commercially raised meats.

Sustainability and Ethics: A Truly Eco-Friendly Meat

One of the most compelling arguments for eating kangaroo is environmental. As a native species, kangaroos have evolved with the Australian landscape and do not require irrigation, grain, or feedlots. They produce far less methane than cattle or sheep, and they have soft-padded feet that do less damage to topsoil.

In regions where kangaroo populations are high, controlled harvesting also plays a role in land management and conservation. Unlike factory-farmed animals, wild kangaroos live natural lives in their natural habitat — and when sourced legally and responsibly, the meat is a more ethical option compared to industrial farming practices.

Cooking Tips for Kangaroo

Because kangaroo is so lean, it’s important not to overcook it. Medium-rare is the sweet spot, as the meat can quickly become tough if left on the heat too long. Searing on a hot barbecue or pan is ideal, especially when followed by a short rest time to let the juices redistribute.

Here are a few simple ideas for incorporating kangaroo into your Paleo meals:

Stir-fry: Thinly sliced kangaroo fillet with broccoli, capsicum and mushrooms, cooked quickly in coconut oil and seasoned with tamari, garlic and fresh chilli.
Kangaroo meatballs: Mix ground kangaroo with almond meal, egg, garlic, oregano and salt, then bake or fry until cooked through.
Grilled kangaroo skewers: Marinate cubes of kangaroo in olive oil, lemon, rosemary and garlic, then thread onto skewers with zucchini and onion for the barbecue.

Pairing Kangaroo With Paleo Sides

Kangaroo pairs well with a wide variety of Paleo-friendly vegetables and sides. Because of its rich, gamey flavour, it stands up well to bold accompaniments like roasted root vegetables or smoky grilled capsicum.

Some great pairing ideas include:

Sweet potato mash with garlic and olive oil
Chargrilled asparagus with lemon zest
Cauliflower “rice” sautéed in ghee with fresh herbs
Balsamic-glazed beetroot and rocket salad

A good sauce can elevate the dish further — think blackberry reduction, native pepperberry seasoning, or a classic Paleo chimichurri with parsley, garlic and olive oil.

Using Ground Kangaroo in Everyday Meals

Minced kangaroo is a budget-friendly and versatile option available in most Australian supermarkets. It can be used anywhere you would use beef mince, but with a leaner profile and more intense flavour.

Try it in:

Paleo taco bowls with lettuce cups, avocado and tomato salsa
Stuffed capsicums baked with a tomato and herb sauce
Kangaroo Bolognese over zucchini noodles
Shepherd’s pie topped with mashed cauliflower

When cooking with ground kangaroo, be sure to add a little fat like coconut oil, tallow or ghee, as it contains less natural fat than beef or lamb.

Meal Prep With Kangaroo

For batch cooking or meal prepping, kangaroo is a fantastic protein to keep on rotation. You can cook a large piece of fillet, slice it thin and add it to salads or vegetable-based bowls throughout the week. It’s also great cold, meaning leftovers never go to waste.

A few ideas for pre-prepared kangaroo meals:

Kangaroo salad jars with roasted pumpkin, rocket, cherry tomatoes and macadamia oil dressing
Egg-free kangaroo patties served with steamed greens
Kangaroo stir-fry boxes with cauliflower rice, bok choy and sesame seeds

Trying Kangaroo Outside of Australia

If you’re outside of Australia, sourcing kangaroo might require a bit more effort, but it’s often available through online exotic meat suppliers or high-end butchers. In New Zealand and parts of Europe, frozen kangaroo is becoming increasingly common due to its sustainability profile.

When buying kangaroo internationally, look for:

Vacuum-sealed cuts labelled as wild-harvested
Fillet, loin or ground meat for the most versatility
No added sauces or marinades (to keep it Paleo)

Final Thoughts: Kangaroo as a Paleo Staple

Incorporating kangaroo into your Paleo diet is not only a nutritional win — it also supports ethical eating, local produce, and environmental sustainability. Whether you’re firing up the barbecue or throwing together a midweek stir-fry, kangaroo is a versatile, affordable protein that deserves a regular spot on your plate.

So next time you’re browsing your local butcher or supermarket, grab a cut of roo and give it a go. You might just find it becomes your new favourite go-to — one that’s 100% Paleo and proudly Australian.

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Grass Fed Beef In Australia & New Zealand?

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I was talking to an Australian Doctor at the Ancestral Health Symposium about finding grass fed meat in Australia. He was explaining to me that Australian meat is almost all grass fed, unlike America where grass fed meat is a lot harder to come by.

Grass fed beef has a far better omega 6:omega 3 ratio and far more vitamins & minerals than grain fed beef.

Since I got back I've been trying to find out if more about beef quality and availability. Until I make friends with a farmer, if I could be certain I was buying grass fed meat, I’d be very happy!

It seems that grass fed beef is dependent on the season; meaning springtime meat is more grain than grass fed.

On their website Coles state: –

Coles source both grass and grain fed cattle depending on seasonal quality. When rains are good, cattle are fed on grass. Being high in beta carotene, this is transferred to the meat and is why the fat is cream in colour. During drier times, grass is substituted with grain feed, and the fat has a whiter appearance. We offer both grass and grain fed cattle depending on the seasonal conditions to source the best quality available.

Woolworths doesn't go into much detail on their site, so I wrote to them, and have just received this reply: –

Woolworths has a number of different types of beef on offer. Our Riverine and standard Woolworths beef range are from grain fed animals, our market value and Macro branded beef come from grass fed animals. We are currently in the process of working on new labels and stickers which will help customers to be able to identify the difference between our beef range. You will notice these changes over the coming months.

So, whilst I’ll always strive to source my meat from a farmers market, or a good local butcher, it’s nice to know at a pinch there are some reasonable options in the supermarkets. If their new labelling enables me to see exactly what type of meat I'm eating, then that will be even better.

The Benefits of Truly Pasture-Raised Beef

As interest in ancestral and nutrient-dense diets continues to grow across Australia and New Zealand, more people are paying closer attention to the provenance and quality of their meat. While the term “grass fed” is commonly used in supermarket marketing, not all grass-fed beef is created equal. There is a significant nutritional and ethical distinction between cattle that are finished exclusively on pasture and those that are grass-fed for part of their life but finished in feedlots on grain.

Pasture-raised beef — sometimes called 100% grass-fed and finished — tends to have higher levels of omega-3 fatty acids, CLA (conjugated linoleic acid), and fat-soluble vitamins like A and E. These cattle graze on native grasses and forage, mimicking the natural diet ruminants evolved to eat, without the addition of genetically modified grains or high-energy feed.

How to Identify Grass-Fed vs Grass-Finished

In Australia, unlike in the US, “grass fed” can still apply to cattle that spend only part of their lives on pasture before being grain finished for several weeks or months to fatten them up for market. To be certain you’re getting the nutritional benefits associated with 100% pasture-raised beef, it’s important to look for:

Grass-finished or 100% grass-fed labels, ideally accompanied by third-party certification
Breed-specific producers like Wagyu or Hereford may state their finishing process more transparently
Visual cues: Grass-finished beef often has a yellower fat due to its higher beta carotene content

Don’t be afraid to ask your butcher detailed questions about where the beef is sourced and how the animals are raised and finished. Smaller butchers, especially those at farmers markets, often have direct relationships with local producers and can give you accurate information.

Labelling and Transparency: Still a Work in Progress

While both Coles and Woolworths are making moves toward clearer labelling on their meat products, it can still be confusing to determine exactly what you’re buying. Macro’s grass-fed line at Woolworths is one of the more reliable supermarket options, but it’s still worth reading the fine print or asking for clarification, particularly if you're following a strict Paleo diet or trying to reduce your omega-6 intake.

The introduction of new labelling guidelines from the ACCC in recent years has improved the situation slightly, but voluntary use of terms like “natural,” “free range,” or “grass fed” remains a grey area. Certifications like Pasturefed Cattle Assurance System (PCAS) and Meat Standards Australia (MSA) can help, but they’re not yet universally adopted.

Farmers Markets and Local Producers

Farmers markets remain one of the most reliable places to source 100% grass-fed beef. You can often speak directly with the farmer or a knowledgeable staff member, who can explain how the cattle are raised, what they’re fed, and how the animals are handled during processing.

Some standout producers in Australia include:

Provenir: Known for its mobile abattoir system, providing ethical on-farm slaughter and transparency around how cattle are raised and processed.
Cherry Tree Organics: A family-run farm in Victoria producing certified organic, 100% grass-fed beef and lamb.
Sommerlad Chicken & Grassland Poultry: While primarily focused on poultry, their farm partners also offer regeneratively raised beef options.

Many of these producers offer delivery services or meat boxes, allowing you to stock your freezer with high-quality cuts for later use.

Buying Meat Online in Australia

The rise of ethical and regenerative agriculture has led to more online options for buying quality meat. Several suppliers now offer nationwide delivery of frozen or vacuum-sealed meat, often in bulk packs or curated boxes.

Look for vendors who clearly outline their farming practices, such as:

The Meat Club (NSW/VIC): Offers hormone-free, pasture-raised meat and wild game options.
Feather and Bone Providore (Sydney): Specialises in ethically raised, heritage-breed meat from small producers across NSW.
Australian Natural Meat Co.: Offers 100% grass-fed and finished beef, lamb and organic options.

These online retailers often work with regenerative farmers who focus on soil health, biodiversity, and animal welfare — values closely aligned with the principles of the Paleo lifestyle.

New Zealand Grass-Fed Beef

If you're based in New Zealand or shopping for imported options, you're in luck. Thanks to its temperate climate and lush pasture land, New Zealand is one of the few countries where the majority of beef is genuinely pasture-raised. Brands like Silver Fern Farms and First Light often export grass-fed beef to Australia and overseas markets.

Still, it's worth double-checking whether the meat is grain-finished before slaughter. Some large-scale producers still employ feedlot finishing, even in otherwise grass-based operations.

The Importance of Knowing Your Food Chain

One of the core philosophies of the Paleo diet is eating as our ancestors did — not just in terms of nutrients, but also in terms of food quality and sourcing. In today’s industrial food landscape, that means making a conscious effort to understand where your meat comes from and how it’s been produced.

By asking questions, seeking out producers who are transparent, and favouring direct relationships where possible, you gain more control over the quality of your food and its impact on your health.

Final Thought: Quality Over Quantity

If budget constraints prevent you from always choosing the most premium option, don’t worry — small improvements still matter. Even switching from grain-fed to mixed pasture-raised beef, or choosing organ meats from quality sources, can make a big difference nutritionally.

You don’t need to be perfect — just informed. Prioritising food quality is one of the most powerful investments you can make in your health, your environment, and your local economy. The more we demand transparency, the more producers and retailers will respond — and that's a win for everyone who values real food.

Where do you get your meat from? If you've found a good source of grass fed meat in Australia or New Zealand, share it in the comments.

Ever Wondered Why You Needed Orthodontics?

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One of my favourite lectures at the AHS was one I’d stumbled into by chance. I went to watch the Darwin Dentistry lecture with Kevin Boyd, which was very interesting. However, the second half of this lecture presented by Michael Mew DDS, a British Orthodontist really captured my interest (it was also great to see another Brit there!). I’d thought about dentistry with a Paleo perspective before (coincidence how eating Paleo doesn’t result in the cavities and dental issues of eating a SAD diet?), but I’d never before linked orthodontics with a Paleo lifestyle.

Mew explained how 60% of people have crooked teeth – which is clearly too significant to be put down to genetic factors, there is also no evidence to suggest the cause is genetic. The reason for crooked teeth appears to be down to our changing faces. We now have faces that Mews described as “like a waxwork model too close to the fire”: our jaws grow down and narrow leading to flatter faces, big noses & sloping foreheads. With narrow dropped jaws, we have far less room for our teeth. This results in crooked teeth – and lots of orthodontics. Studies of indigenous societies have revealed that they did not have the same issues of crooked teeth that we see, in fact the problem appears to have arisen since the industrial revolution.

Why Do Our Jaws Not Form Properly Anymore?

Breast Feeding appears to be a significant factor in this. Apparently the actual mechanism of a breast and bottle fed baby is completely different. Bottle feeding does not promote proper palate formation in the same way breast feeding does, Mew explained how “The baby pushes the nipple around its front teeth, helping create a wide palate and enough room for the front teeth. Baby bottles don't promote this growth.”

The modern diet of soft, processed foods does not enable jaw muscles to form properly, since it is rarely used to chew and bite on difficult food. This too has a detrimental effect on jaw shape.

Mouth breathing is another significant factor. When people can't breath through their nose (perhaps due to allergies), they instead must breathe through their mouth. Over time this changes the shape of the face and misaligns the jaw – leaving less room for proper teeth alignment.

Mews explained how he can tell just by looking at the shape of someone’s face whether they have orthodontic issues. He uses “Orthotropics” to treat his patients, which encourages the jaw to grow correctly. From the before & after photos of his patients, the changes in the shape of their faces was incredible.

Mews was a fantastic speaker. Hearing such interesting ideas, for the first time, was a real highlight of the symposium. Who'd have thought orthodontics could be so interesting?

You can watch the lecture here (Mews is the second half).

I hope to see Mews back at next year’s AHS (on the main stage) to explain more on this topic. I’m also very interested in the allergy link, which was touched on in other lectures – I’d love to see a whole lecture on allergies, in a Paleo context, at the next AHS.

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Why You Should Swap Your Oatmeal for NoOatmeal

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Before I knew anything about Paleo, I’d often make up Oatmeal for breakfast. Especially in the winter, I felt it was the epitome of healthy breakfasts. Now however, I’ve gained a much better understanding about nutrition, so I thought I’d share my reasons for complete avoidance of Oatmeal.

There is something comforting about Oatmeal, particularly on a cold morning. However, NoOatmeal is a far better alternative. NoOatmeal is made using raw nuts & pepitas which you grind in your blender. You then lightly toast the nuts in a saucepan, with some cinnamon. Then you add coconut milk and an egg and stir until ready. How easy is that? Like Oatmeal, it is warm, but unlike Oatmeal I find it far more filling – and I know the ingredients are far better for me. The smell when the nuts are toasting is fantastic! I also like the fact that alone and unprepared I could eat & enjoy the individual ingredients in Noatmeal. Have you ever tried eating raw, unprepared Oats? Not so nice.

So, what’s not great about Oats?

When you eat Oats, they breakdown to glucose which causes an insulin spike in your blood – if you test your blood glucose an hour after eating Oatmeal, you’ll see a big increase (perhaps as high as 140). Regularly allowing your blood sugar levels to increase like is very damaging to your body (and can also lead to conditions like diabetes). Also soon after the spike in blood sugars, there will be a crash – which is the reason you’ll be hungry soon after eating Oatmeal. Nuts and eggs will keep your blood sugar levels constant, which is a far healthier state.

As well as the sugar issues, Oats contain high levels of lectins and phytic acid which are components that can cause intestinal imbalances and block nutrient absorption. Oats also have a high Omega 6 ratio, which in itself is very damaging. Some brands of Oatmeal also contain traces of gluten grains, which are very intolerable to a lot of people.

Whilst you can reduce the lectin and phytic acid content of oats by fermenting them – why not just make yourself some NoOatmeal instead? I tend to have NoOatmeal perhaps once a week, having saved myself time by preparing the ingredients the night before. Other typical breakfasts are scrambled eggs, omelettes, bacon and eggs – and often just last night’s dinner leftovers! Who said breakfast has to be traditional?

NoOatmeal Variations to Keep Things Interesting

Once you’ve discovered how easy and satisfying NoOatmeal can be, it’s fun to start playing with variations to suit your mood, season, or what’s in your pantry. One of the great benefits of this Paleo-friendly breakfast is how customisable it is.

Here are a few delicious flavour combinations to try:

Vanilla almond: Add a dash of vanilla extract and top with slivered almonds and a sprinkle of cinnamon.
Apple pie: Stir in grated green apple, nutmeg and cinnamon, and top with a dollop of coconut cream.
Berry coconut: Fold in some frozen blueberries or raspberries during cooking and top with shredded coconut.
Choc-nut: Add a teaspoon of raw cacao powder and top with chopped hazelnuts and a few cacao nibs for crunch.

These options are all warm, hearty, and nutrient-dense — ideal for those chilly mornings when you’d otherwise be tempted by a bowl of sugary oats.

Understanding Why Blood Sugar Matters

Blood sugar regulation is at the core of energy, mood, and long-term metabolic health. Meals like Oatmeal, which convert quickly to glucose, can wreak havoc on your blood sugar levels. That initial spike followed by a crash is what leaves many people reaching for snacks an hour or two after breakfast, setting up a pattern of energy dips and cravings for the rest of the day.

By starting your day with a balanced meal like NoOatmeal — rich in healthy fats, moderate protein and low in carbohydrates — you set yourself up for stable energy, mental clarity and reduced hunger throughout the day.

Why Fat and Protein Beat Carbs for Breakfast

The traditional idea of breakfast being carb-centric (think cereals, toast, pancakes and oats) is largely driven by food marketing and convenience, not nutrition. Our bodies actually thrive when we begin the day with fats and proteins, which signal satiety hormones, support cognitive function and help prevent blood sugar spikes.

NoOatmeal delivers just that. The nuts and seeds provide monounsaturated fats and magnesium, the egg contributes high-quality protein, and the coconut milk offers satiating medium-chain triglycerides (MCTs) — all of which contribute to a steady, nourished start to the day.

Batch-Prepping Your NoOatmeal Base

If mornings are rushed, a little preparation goes a long way. You can pre-grind your nuts, pepitas and seeds and store the mix in an airtight jar in the fridge or freezer. This base can then be scooped out and cooked in just a few minutes with coconut milk and a whisked egg.

Consider this simple base mix:

1 cup raw almonds
1 cup raw walnuts
½ cup pepitas
¼ cup chia seeds

Blitz in a food processor until finely chopped (not powdery), then store ready to go. This makes weekday breakfasts as quick and easy as any instant cereal — but infinitely more nourishing.

Pairing NoOatmeal With Other Paleo Breakfast Ideas

If you’re feeding a family or enjoy a little variety, NoOatmeal pairs beautifully with other simple Paleo breakfasts. Serve alongside:

A couple of boiled or poached eggs for extra protein
A small bowl of fermented vegetables to support gut health
Some sliced avocado drizzled with lemon and olive oil

This kind of diversity on the breakfast table is what makes Paleo sustainable and enjoyable. There’s no need for bland repetition — and definitely no need for grain-based carbs masquerading as health food.

What About Kids and NoOatmeal?

For parents, getting kids to eat a filling and nutrient-rich breakfast can be a challenge. NoOatmeal is a great solution — it has a porridge-like consistency that’s familiar and can be easily sweetened naturally with mashed banana, apple puree or a few crushed berries.

Let your child top their own bowl with coconut flakes, pumpkin seeds, or sliced strawberries. It’s a great way to get them involved and develop a taste for wholefoods early on.

NoOatmeal and the Gut-Brain Connection

Another advantage of skipping Oatmeal and other grain-heavy breakfasts is improved gut health. The lectins and phytic acid in oats can be irritating to the gut lining and may contribute to leaky gut syndrome in sensitive individuals. For those struggling with autoimmune conditions, brain fog or persistent bloating, eliminating grains can bring rapid and noticeable relief.

NoOatmeal supports the gut-brain axis by avoiding these problematic compounds and replacing them with nutrient-dense, anti-inflammatory foods that nourish your digestive tract and provide clean fuel for your brain.

A Warming Winter Routine Without the Crash

The reason Oatmeal holds such appeal in winter is its warmth and texture. Fortunately, NoOatmeal offers the same comfort factor without the blood sugar rollercoaster or intestinal irritation.

Make it part of your morning ritual — take a few minutes to stand at the stove and stir your breakfast with intention. Enjoy the aroma of cinnamon and toasted nuts. Eat slowly, savouring each bite. These small moments of mindfulness help you start the day grounded and nourished, without relying on caffeine or sugar to get you through.

Final Thoughts: Why I’ll Never Go Back to Oats

Now that I’ve discovered NoOatmeal and truly understand the nutritional impact of my morning meal, I can’t imagine ever going back to grain-based breakfasts. The difference in energy, satiety and mental clarity is too significant to ignore.

If you're still eating Oatmeal because it feels like a healthy habit, I’d encourage you to try a Paleo alternative like NoOatmeal for just a week. Observe how you feel — not just in the moment, but in the hours that follow. You might be surprised just how different your day becomes with the right fuel in your bowl.

What’s your go-to NoOatmeal recipe? Let me know in the comments!

The Top Ten Paleo Blog Posts in August

I spend a lot of time reading as many Paleo blogs as I can fit in everyday and thought I’d share a few of my favourites from last month. Last month was especially good as it featured the first Ancestral Health Symposium.

1. That Paleo Guy on the Ancestral Health Symposium

Jamie Scott is a Kiwi who gave a great lecture at the AHS. It was great to meet him in person after reading his blog. I enjoyed reading his review of the event.

2. The Diet Doctor on What does Loren Cordain and Lindeberg have for lunch?

I enjoyed this as a. It’s nice to see people practicing what they preach, and b. that’s where I bough my lunch too at the AHS! After hearing Andreas Eenfeldt’s fantastic lecture I really look forward to his posts.

3. Tom Naughton on Still Another A-Salt On Science

I’ve been reading Tom Naughton’s blog since watching his movie FatHead and love his writing. His lecture at the AHS was another favourite too, as funny in real life as he is in the movie and blog. Only Tom could come up with the scientific conclusion that Hypertension is caused by wearing pants. Brilliant!

4. Mark Sissons at 58

What a great way to silence the reader who questioned whether Mark was getting fat! Er, no. He’s definitely not!

5. Emily Deans series on Do Carbs Make You Crazy?

Emily Deans is a psychiatrist with a keen interest on evolutionary medicine. It’s really interesting to read her angle

6. Everyday Paleo with their version of Larabars

I’ve found some great recipes over at Everyday Paleo and (once I finish my Whole30) am really looking forward to trying these bars. I tried Larabars for the first time when I was in America for Primal Con earlier this year – they were amazing! I’ve not been able to find them, or any Paleo equivalent here in Australia (please let me know if you have!) so making my own is a great option! Check out my recipe for my version of cherry larabars

7. Modern Paleo on Another Bad Journalist Examine the Paleo Diet

A good rebuttal of a d piece of journalism!

8. Nell Stephenson on Paleo Training Food

This was a very timely article as it appeared at around the time my marathon running housemate was starting out on his Paleo experiment

9. BTB with The Elevator Speech on No Grains.

Because I’ve tried to have that conversation so many times!

10. Free the Animal on The Supplements I Take & Why I Take Them

I love Richard Nikoleys blog – he just comes out and says exactly what is on his mind. No holding back! I was interested to see which supplements Richard takes, as that is an area I’m continually exploring on my own journey.

Did I miss any good posts? Let me know – below!

Whole 30 – Halfway Through

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If you follow me on Twitter you’ll have seen that I'm currently in the middle (day 18, to be precise) of a Whole30.

So, what is a Whole30?

The Whole 30 is a strict 30 day Paleo program, which is designed to remove all inflammation causing foods for a 30 day period. This is very much in line with the 30-day trial Robb Wolf suggests. At the end of the 30-days the idea is to evaluate how you look, feel and perform – compared to how you looked, felt and performed on day -1. You can then slowly start to reintroduce other foods, if you wish to do so, to gain a better understanding of how your body reacts to specific foods. In the 30-day program you eat good quality, lean meat, fish, eggs, seasonal fruit & vegetables as well as fat sources such as coconut oil, avocado, nuts and seeds. Strictly off limits are dairy, grains, legumes – and of course all processed foods and alcohol.

How to go about it?

The weekend before I started my 30-days, I got organised. I went through hundreds of recipes and gave them the Whole30 treatment. There are differing degrees of Paleoness, meaning some recipes have dairy and sweeteners which aren’t allowed for this period. Once I had a collection of recipes for meals and snacks selected, I then went through the ingredients, one by one and compiled a huge shopping list – right down to the herbs and spices I didn’t already have. I assigned meals for the week ahead and bought everything I’d need. I can’t stress enough how much easier this made it!

What is a typical day’s menu?

Take today for example. Breakfast was (organic) bacon & (omega 3 enriched organic) eggs cooked in coconut oil. Lunch was a small bowl of leftover chicken curry cooked in coconut milk – and dinner today will be the slow cooked lamb that I hope is currently cooking itself in my slow cooker at home! Probably under 20 minutes of cooking & preparation time required today for three completely different meals.

The verdict so far?

I’d been about 90% Paleo before this recent Whole30 for a long time, so the biggest change for me has been cutting out dairy. Not having to make huge dietary changes has meant I haven’t had “carb flu” which a lot of people seem to go through. It has made me realise I just don’t need the dairy! Before starting, I’d been convinced I’d go back onto dairy once the 30-days were up. Now however, I just can’t see why I’d do that. Dairy gave me no nutritional benefit that I don’t get elsewhere in my diet, and I’m become increasingly convinced that dairy and I might not be so compatible. I’m always in a happy mood, but this has definitely been turned up a notch in the last 18 days. I’m also feeling a lot less tired – and for the first time since I can remember I’ve started to wake up before my alarm clock! This seems to have kick started my sleeping patterns too, as I’m now actually tired at bedtime. Win win! I’ll report back on my progress at the end of the 30 days, but more interestingly my housemate who has been doing this Whole30 with me, from a completely different way of eating!

Challenges You Might Face on a Whole30 – and How to Overcome Them

Even with the best of intentions and preparation, a Whole30 can come with its fair share of hurdles. One of the most common is navigating social situations. Dining out or attending events can be tricky when you’re avoiding not just gluten and dairy, but all processed foods, added sugars, and even seemingly harmless ingredients like soy sauce or wine in cooking. The key here is to be upfront. Let friends know what you’re doing and why. Most people are supportive, and you may be surprised how many are curious about giving it a go themselves.

Another common struggle is food boredom. You might start off full of enthusiasm and variety, but by day 12 or so, the repetition can get to you. This is why meal planning is vital. Build in variety from the start — think of themed nights like roast lamb Sundays, Mexican-inspired taco bowls with lettuce wraps, or Thai coconut curries with cauliflower rice. When in doubt, add herbs, spices, and textures to freshen up meals. Crunchy elements like toasted pumpkin seeds or shredded raw veggies can make a big difference to your enjoyment.

Whole30 and Your Relationship with Food

One of the unexpected benefits of the Whole30 is what it teaches you about your relationship with food. When you remove all the usual treats, crutches, and emotional go-tos — even the Paleo ones — you start to really observe your habits. Are you hungry, or just bored? Is it comfort you’re after, or fuel? By day 18, many people report fewer cravings and more awareness around hunger cues. There’s a sense of freedom in not being constantly tempted by snacks or sweets. You might find yourself craving a walk, a nap, or a stretch — rather than chocolate or a glass of wine.

Tips to Make Whole30 Work in a Busy Lifestyle

If you have a hectic work schedule or a family to feed, it might feel overwhelming at first. But with some small adjustments, Whole30 can actually make your life easier. Here’s how:

Batch cook: Dedicate one afternoon a week to cooking up big portions of protein (like slow-cooked beef, roasted chicken thighs, or pork shoulder) and pre-chop vegetables for fast meals.
Always have emergency meals on hand: Keep hard-boiled eggs, tinned salmon, cooked sausages, or veggie soup in the fridge so you never reach for something off-plan.
Repeat what works: If you find a simple combo you love (like eggs, spinach, and avocado), don’t be afraid to eat it often. Simplicity is your friend.

Unexpected Wins During My Whole30

One thing I wasn’t expecting during this Whole30 was the impact on my skin. It’s clearer, brighter, and far less prone to breakouts. I haven’t changed my skincare — just what’s going in, rather than on, my body. My digestion has improved too. Less bloating, more regularity, and a general feeling of lightness after meals rather than heaviness.

Mentally, I’m finding more clarity. Tasks that normally feel like a grind are easier to get started on. I suspect this is partly from the stable energy levels — there are no afternoon crashes or sugar dips anymore. I feel more balanced and productive throughout the day.

Doing a Whole30 With a Housemate or Partner

If you can convince someone in your household to join you, it makes a massive difference. You’ll have accountability, someone to swap recipes with, and the emotional support when one of you is having a tough day. It’s especially helpful when it comes to meal prep — you can divide the workload and share the rewards. My housemate and I take turns cooking dinner, and it’s helped us both stay motivated and on track.

What Happens After Day 30?

It’s important to remember that Whole30 isn’t meant to be forever. The reintroduction phase is key — and this is where you really get your insights. By slowly bringing back foods like dairy, legumes, or grains one at a time, you’ll be able to pinpoint what affects your body — and how. Whether it’s a sore tummy from yoghurt or foggy thinking after bread, the learnings are individual and powerful. You’re essentially conducting a controlled experiment, and it can set the foundation for a lifelong way of eating that works best for your body.

Final Thoughts Before the Finish Line

With just under two weeks to go, I’m feeling excited and motivated to finish strong. The discipline of Whole30 has been easier than expected, and the payoff in terms of energy, mood, sleep, and digestion has been so worthwhile. I can’t wait to see how the final days go — and how reintroductions help fine-tune my personal Paleo template.

If you’re on the fence about trying Whole30, I highly recommend it — especially if you’ve been feeling sluggish, bloated, or stuck in unhealthy habits. It’s only 30 days, but the benefits can last much longer.

I’ll be sharing more updates soon — and would love to hear your experiences in the comments. Whether you’re on Day 1 or Day 30, let’s support each other!

Are you doing a Whole30 too? I’d love to hear about your thoughts and experiences below

What's In Your Coconut Milk Ingrediants-min

Fancy a Serve of Polyoxethylene Sorbitan Monostearate With Your Coconut Milk?

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Following on from yesterdays post on Coconut Milk & Coconut Cream, I’ve found out a few things about those added ingredients. Seemingly innocuous names such as E435 hide chemicals I quite simply would rather not consume. I’ll take the coconut milk with the huge layer of cream on top, thanks.

Stabilizer E466 (or just 466): Also known as Carboxymethyl Cellulose

This is used as a thickening agent, a filler, anti clumping agent and an emulsifier. As well as its use in food, Carboxymethyl Cellulose is also used in ceramics, detergents & textiles. It is derived from cellulose (as found in wood & plant structures) which is chemically modified. It isn't possible to find out the source directly, but it could come from genetically engineered cotton plants.

Vegetable gum (412) or Emulsifier, E412: More commonly known as Guar gum

Guar Gum is often added as a thickener to avoid the contents of the tin separating. Guar Gum is made from the seed of the Cyamopsis tetragonoloba shrub, which is a legume The seeds are dehusked, milled & screened to produce an off white powder. I think I’d rather deal with the natural separation of the coconut milk.

Emulsifier E435: Also known as Polyoxethylene sorbitan monostearate, Polysorbate 60, or Tween 60
This chemical compound is created from ethylene oxide (a synthetic compound), sorbitol and palmitic acid. One of the main issues appears to be that the origin of these components is not easy to find out, but may be include “vegetable” oils. I’ve not been able to find any relevant studies, but there are lots of mentions of cancer when discussing this additive.

Thickener E415, also known as Xanthin gum

This thickener is created from fermenting corn sugar with a bacterium. It may also use wheat, dairy or soy. As with all of these additives it is very hard to determine exactly how the chemical was derived.

Why It Pays to Read the Fine Print on Coconut Milk

It’s easy to assume that coconut milk — especially when marketed as a natural or health food — is a clean, Paleo-friendly product. But unfortunately, the reality is that many commercial brands are packed with additives, emulsifiers, thickeners, and stabilisers like E435, E412, and E415. These ingredients may keep your coconut milk looking pretty on the shelf, but they don’t belong in a nutrient-dense, whole-food diet.

If you’re following a Paleo lifestyle in Australia (or anywhere really), one of the best things you can do is start scanning the ingredients list before anything hits your trolley. You'll often find that the cheaper the product, the more chemical fillers are hiding in it. Yes, the “cream on top” version of coconut milk might separate — but that’s a small price to pay for keeping your food clean and additive-free.

Personally, I now go out of my way to buy coconut milk with just two ingredients: coconut extract and water. Ayam brand is one of the few in Australia that ticks that box — no gums, no preservatives, and definitely no polysorbates.

Do you go out of your way to avoid these additives, or do you take a “small amount won’t hurt” approach? And have you found a clean, affordable brand of coconut milk worth recommending? Share your thoughts in the comments below — I’d love to hear what’s working in your Paleo kitchen.

The Ultimate Guide to the Best Coconut Milk in Australia & NZ

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Exploring the Sydney Gluten Free Expo

I went along to the Gluten Free Expo yesterday, at the Sydney Showground.

I'm not sure why now, but I expected it to be very Paleo friendly and full of Vibram clad feet. Surely going completely grain free would be the natural conclusion for those with Coeliac disease? Ditching the bread and refined carbs in favour of real, whole food?

The Gluten Free event was sponsored by Coles and the stands were almost all offering packaged, processed food. Crisps, pasta, processed meats, ready meals, breakfast cereals, cakes and sweets. They all seemed to have removed gluten and replaced it with more sugar, other grains and lots of chemicals. I studied the ingredients on every stand and managed to find one little jar of spices, that would get the Paleo seal of approval! One product!

Perhaps a Paleo stand at next year's expo beckons!

Going Gluten Free?

It's well worth trying to remove Gluten from your diet. So many people don't tolerate it well, without being full-blown Coeliac. When constantly exposed to Gluten, it's hard to even realise what impact it has on your body. It isn't until all traces of Gluten are out of your system that you can begin to understand how it affects you.

Gluten intolerance seems to be strongly correlated with inflammation issues such as IBS, diabetes, heart disease, obesity, cancer, autoimmune diseases, HD, ADD, ADHS, Autism, indigestion, stomach complaints and many other health complaints.

Gluten Free Does Not Mean Healthy

One of the most surprising aspects of the Gluten Free Expo was how overwhelmingly processed the food offerings were. While these products technically omit gluten, they often replace it with corn starch, rice flour, potato starch and other highly refined, high-glycaemic fillers. Add in artificial colours, preservatives, seed oils and excessive sugars, and you’ve got a product that’s arguably worse than the gluten-containing version it replaces.

It’s easy to be lulled into a false sense of security when something is labelled “gluten free.” Many people assume that removing gluten automatically makes a food healthier — but in reality, it often means simply replacing one problematic ingredient with several others. If you’ve switched from white bread to gluten-free white bread, the net health impact is minimal unless you’ve made broader changes to your overall diet.

Why Paleo is the Logical Next Step

For those with Coeliac disease or gluten sensitivity, removing gluten is essential. But instead of filling that void with processed replacements, embracing a Paleo approach — based on whole, nutrient-dense foods — offers far greater long-term benefits. Paleo naturally avoids gluten not just from wheat, but from barley, rye and contaminated oats as well. Instead of replacing bread with “gluten free bread,” Paleo simply swaps the entire category for vegetables, meats, eggs, nuts and seeds.

The benefits of going Paleo when giving up gluten include:

Improved gut health: Whole foods support the microbiome and reduce intestinal permeability.
Steady energy: No more sugar crashes from starchy gluten-free replacements.
Better nutrient absorption: Avoiding grain-based inhibitors like phytic acid allows for more efficient mineral uptake.
Weight stability: Paleo foods help regulate hunger hormones and reduce overeating.

Once gluten is removed, it becomes easier to identify how other food categories — like seed oils or refined sugar — might be impacting your wellbeing too.

Hidden Gluten-Free Pitfalls to Watch Out For

While gluten-free products may seem like the easy answer, they come with several hidden pitfalls. Many “free-from” foods are still ultra-processed and devoid of meaningful nutrition. It’s not uncommon to see ingredient panels that rival those of standard junk food — just with the gluten removed.

Here are a few common traps:

Gluten-free cereals: Often loaded with added sugar and high-glycaemic fillers that spike blood sugar and offer no satiety.
Gluten-free snacks: Biscuits, crackers and granola bars tend to use refined seed oils and processed starches.
Gluten-free baking mixes: Many contain gums, stabilisers and other synthetic additives to mimic gluten’s texture.

Instead of relying on boxed alternatives, building meals around meat, seafood, eggs, vegetables and healthy fats offers a far more reliable path to healing and sustained energy.

Why Inflammation Is the Bigger Issue

For those with non-Coeliac gluten sensitivity or autoimmune issues, inflammation is often the true underlying problem. Gluten is just one trigger in a long list of modern dietary irritants. Grains, legumes, seed oils and refined sugars all contribute to systemic inflammation that can aggravate everything from skin conditions to mental health disorders.

The Paleo approach focuses not only on what to remove (gluten, grains, dairy, etc.) but also on what to include — such as anti-inflammatory foods like bone broth, leafy greens, omega-3-rich seafood, turmeric and fermented vegetables. These help to calm the immune system and promote healing from the inside out.

The Marketing Machine Behind Gluten-Free

The rise in gluten-free products has been driven largely by consumer demand — but unfortunately, the market is flooded with products designed more for profit than for health. Gluten-free food is often priced higher, despite offering poorer nutrition. Most products are heavily marketed with vague health promises, but a “gluten free” label says nothing about the overall quality or sourcing of the ingredients.

A box of sugary cornflake cereal can still legally be labelled gluten free. So can a packet of rice noodles, a bottle of salad dressing made with canola oil, or ultra-processed protein bars. The label alone isn’t enough — it’s the ingredient list that tells the true story.

How to Go Gluten-Free the Paleo Way

Transitioning to a gluten-free lifestyle doesn’t have to mean relying on processed replacements. Here’s how to do it the Paleo way:

Focus on protein: Build meals around animal proteins like chicken, lamb, beef, eggs and seafood.
Prioritise plants: Non-starchy vegetables should make up the bulk of your plate — think leafy greens, cauliflower, zucchini and carrots.
Add healthy fats: Avocados, olive oil, coconut oil, ghee and animal fats support hormones and brain function.
Snack smarter: Instead of crackers or chips, opt for boiled eggs, sliced meat, olives or a handful of nuts.
Prep ahead: Having leftovers or pre-made meals reduces the temptation to reach for processed convenience foods.

This style of eating isn’t just about removing gluten — it’s about removing all the additives, fillers and empty calories that usually come with it.

Should Paleo Be Represented at Future Gluten-Free Events?

After seeing the heavy emphasis on commercial products at the expo, it’s clear that Paleo principles are underrepresented. A Paleo stand could offer attendees a very different message: that gluten-free eating doesn’t have to mean embracing chemical-laden “substitutes,” and that a return to simple, whole ingredients is the most healing option of all.

Cooking demonstrations, talks about anti-inflammatory nutrition, and tastings of real, grain-free meals could all help bridge the gap between gluten-free and genuinely healthy. For many Coeliacs and gluten-sensitive individuals, discovering Paleo might be the missing piece that finally helps them feel well again.

Final Thoughts: Go Beyond Gluten-Free

Eliminating gluten is an excellent first step, especially for those struggling with digestion, skin issues, fatigue or autoimmune concerns. But stopping at gluten-free pasta and muffins won’t give you the full benefit of dietary change. Going Paleo allows you to remove not just gluten, but the full spectrum of problematic modern foods — and replace them with nutrient-dense, healing alternatives.

The next time you see a gluten-free label, ask yourself: is this real food? And better yet — how can I make something even better at home with whole ingredients?

It’s time to move beyond “gluten free” as a marketing buzzword and reclaim it as part of a broader return to real food and vibrant health.

If you're looking to go Gluten Free, the Whole30 is a great program to use to kick this off with! I haven't ever heard of anyone regretting going Gluten Free!