Health Archives - Page 6 of 13

Why You Should Get Rid of Your Microwave!

Microwaves – probably one of the most celebrated and widely used 20th century inventions in the western world. The chances are, even if you don’t use it, you’ll have one in your house and office. They’re quick and convenient, but they pose all sorts of health risks, and are best avoided at all costs. But just what is it that’s so bad about them?

They’re radioactive, and mess with your heart rate and blood cells

On average, microwaves produce 2.4 GHz radiation, which can have serious impacts on your body. A study by Dr. Magda Havas of Trent University has shown that this amount of radiation can cause ‘immediate and drastic’ changes to your heart rate. Another study by Dr. Hans Hertel shows that this radiation alters the balance of red and white blood cells. Research also indicates that microwave radiation can lead to blood sugar spikes connected with diabetes in susceptible individuals.

They zap nutrients right out of your food

Due to the dielectric heating of foods when cooked in a microwave, a startling amount of the nutrients are lost in the ‘cooking’ process. Studies have shown an approximate 40% drop in the levels of vitamin B12 in meat when heated in a microwave as opposed to traditional methods. Even more shockingly, broccoli was found to lose up to 97% of its antioxidants when microwaved, as opposed to just 11% when steamed. As the Paleo diet focuses on eating clean, nutrient dense foods, microwaving doesn't make much sense does it?

They transfer carcinogens into food

If you reheat your food in any kind of plastic wrap, or even in a plastic tub, all sorts of chemicals can leak into your meal. In a study by the Russian government, levels of BPA, polyethylene terephthalate (PET), benzene, toluene, and xylene were discovered in microwaved food.

And it’s not just the food itself you need to worry about..

Perhaps most shockingly of all, as microwaves are supposedly ‘safe’ to use in the home – they can leak radiation and electromagnetic emissions directly into your kitchen. You wouldn’t eat your food in an electromagnetic power plant, so why put yourself in the same danger in your kitchen?

Our hectic lives mean that sometimes we just don’t have the time to prepare healthy, delicious meals for the whole family every evening. Sometimes, meal planning and cooking food in large batches is one of the best ways of saving time whilst ensuring everyone eats healthily. But what if you want to reheat that food? Personally, when I’m batch cooking, I tend to mainly make stews, curries, casseroles, even soups. These are really easy to reheat using a traditional saucepan and stove, and can be ready in minutes. Also, I tend to peel and chop my veggies when I have the time so they are ready to roast, boil or steam when I want them. I’ll often roast up some sweet potatoes or squash in their skin – and when I want to eat them, I’ll just throw them in a hot oven for five minutes to heat through before peeling. When it comes to meat, I’ll often chop this up and leave it in the fridge ready to cook. Stir fries are a brilliant way to quickly cook your protein, especially if you dice it finely. Steak, Lamb, Salmon and Tuna are also excellent choices if you’re in a rush, as they can (and should!) be eaten rare, so will only take a couple of minutes to cook each side.

Why Ditching the Microwave Supports a More Intentional Way of Eating

One of the fundamental principles of the Paleo lifestyle is mindfulness — taking time to understand what you’re putting into your body and how it’s prepared. Microwaving doesn’t exactly align with that. It’s often synonymous with rushed eating, packaged meals, and convenience at the expense of quality. While it may shave a few minutes off meal prep, it robs you of connection with your food — a connection that’s essential to long-term health and wellbeing.

When you remove the microwave from your routine, you naturally begin to plan and prepare your meals with more intention. You’re more likely to make real food choices and less likely to rely on processed or packaged meals. Over time, this shift alone can transform not only your health but also your relationship with food and how you experience meals.

Simple and Speedy Reheating Alternatives

If the idea of giving up your microwave sounds impractical, consider how easy it actually is to reheat food using safer, more Paleo-aligned methods:

Stovetop: For soups, stews, curries, or casseroles, simply warm over medium heat in a saucepan with a splash of water or broth to prevent sticking. Most meals are ready to eat within 5–7 minutes.
Oven: For roasted vegetables, leftover meats, or baked dishes, preheat your oven to 160°C (320°F), cover with foil, and heat for around 10–15 minutes. The result? Even heating and a much better texture than a microwave can offer.
Steam Basket: A brilliant option for reheating vegetables while maintaining their nutrients. It only takes a few minutes and adds a gentle warmth without compromising taste or texture.
Slow Cooker: If you’re feeding a family, this is ideal for heating large portions slowly and evenly. Just set it on low while you’re at work or out running errands, and return to a warm, ready-to-eat meal.

Time-Saving Tips Without the Microwave

Many people rely on microwaves due to the belief that they simply don’t have time. But with a little bit of forethought, you can reheat food just as quickly — and much more safely — using traditional methods. Here’s how:

Invest in quality cookware: A cast-iron skillet, enamelled pot, or good quality stainless steel pan can help reheat food evenly and quickly on the stove.
Reheat while you multitask: Put your leftovers in a saucepan or oven first, then pack lunches, prep your breakfast, or clean up while it heats through. You’ll barely notice the time.
Use the oven's residual heat: If you’ve cooked dinner in the oven, switch it off when you’re done and slide in a container of tomorrow’s lunch. It’ll warm gently without needing extra energy or time in the morning.

Enhancing Flavour Through Traditional Reheating

Another benefit of avoiding the microwave is the boost in flavour. Have you ever noticed how microwaved food can taste bland or rubbery? That’s because microwaves heat unevenly, drying out some parts while leaving others cold. By reheating food on the stove or in the oven, you preserve moisture, deepen flavours, and maintain a satisfying texture. Stews become richer, casseroles thicken, and meats retain their juiciness.

How Microwaving Affects Your Containers

It’s not just your food that suffers in the microwave — your containers do too. Reheating food in plastic containers, even those labelled “microwave safe,” can release a range of harmful chemicals such as phthalates, dioxins, and BPA into your food. These endocrine-disrupting compounds have been linked to a number of health issues, including hormonal imbalances and fertility problems. Opting for glass or ceramic containers, and heating your food outside of the microwave, dramatically reduces this risk.

Retraining Your Routine for Better Health

Adopting a microwave-free kitchen might feel like a major adjustment at first, especially if you're used to relying on it. But after a few weeks, it becomes second nature. The slight increase in prep time is easily outweighed by the benefits in food quality, nutrient retention, and peace of mind. It’s all about rethinking the way we approach convenience and prioritising practices that align with long-term wellness.

Start with small changes — perhaps by setting aside the microwave for one meal a day. Then, experiment with stove or oven reheating for your favourite leftovers. Before long, you’ll discover that the microwave isn’t quite as essential as you once believed.

Final Thoughts on Ditching the Microwave

The Paleo lifestyle is about stripping things back to what works best for your body and honouring the natural way of living. Microwaves may be modern marvels of convenience, but they fall short when it comes to nutrient preservation, food safety, and overall health. With simple adjustments and a touch of planning, you can enjoy tastier meals, retain more nutrients, and avoid the potential health risks associated with microwave use — all while staying true to a more mindful, ancestral approach to eating.

If you’ve already said goodbye to your microwave, what’s been the biggest benefit you’ve noticed? If you’re thinking about it, what’s holding you back? Let me know in the comments — I’d love to hear your thoughts!

What are your thoughts on microwaving food? Is it something you still do or did you give it up along with the grains and sugar?

Is Coffee Anti-Paleo?

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There are a lot of things that draw controversy amongst the Paleo community – High fat dairy, ‘paleo-fied’ baked goods, potatoes, white rice, and of course, coffee. Coffee is part of a daily ritual for so many people around the world, but whilst it provides many of us with the ‘get up and go’ required to face the day, many have questioned whether it fits the make-up of a successful Paleo diet.

But… Is Coffee Paleo?

Coffee is made by brewing the roasted ‘bean’, of the Coffea, or coffee tree. Whilst beans are not Paleo, the ‘coffee bean’ is technically a seed, and therefore, if we’re going to get technical, allowed. However, many commercially farmed coffee beans are often sprayed with artificial chemicals and pesticides, so if you do choose to drink coffee, it’s important that you buy organic. Many people naturally find that they no longer get the cravings for coffee they used to on a Paleo diet, as they have much more consistent energy levels throughout the day.

Granted, coffee contains antioxidants – but do we really drink it for that? It has also come in for some criticism from some very well respected health sources. A high consumption of coffee has been linked to problems with the adrenal system, sleep disturbances, and impaired insulin sensitivity. Trouble is, it’s a hard habit to break. If only there was a way to make it healthier…

Enter Bulletproof Coffee

Bulletproof Coffee TM is a brand founded by Dave Asprey, and requires a specific formula to brew. This includes specially prepared coffee beans, which are devoid of problematic mycotoxins, along with grass fed butter (or ghee) and MCT oil. Buying the specialist MCT oil can be quite expensive; so many people have taken to using coconut oil instead. The result? A creamy, delicious coffee loaded with healthy fats – which has been proven to provide an easily metabolised form of energy. It’s also supposed to be great for fat loss and minimising food cravings. If you don’t tolerate dairy well – give ghee a try instead. Ghee is stripped of all of the problematic proteins associated with dairy intolerance, so many people who struggle with other forms of dairy are perfectly fine with grass fed ghee. If it still doesn't work for you, then substitute with an extra spoonful of coconut oil.

All in all, coffee might not be as Paleo as a grass fed porterhouse steak or an organic sweet potato – but many of us accept that it is one of those ‘sensible indulgences’ we just couldn't live without. I’d recommend giving Bulletproof Coffee a try, but as with anything, it’s about what’s right for you. I’d also recommend having at least one day off drinking coffee each week, to avoid any sort of caffeine dependency.

I’d love to know, what’s your take on coffee? Are you a regular drinker? And have you tried Bulletproof Coffee, or your own version of something similar?

Homemade Moisturiser Recipe skincare paleo-min

Paleo Skincare – Homemade Moisturiser Recipe

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Everyone loves to pamper their skin, and in the colder months a moisturiser can be especially useful help prevent dry, flaking skin caused by cold winds and heating. Unfortunately the many commercial brands of moisturiser seem to come with so many added chemicals. Moisturisers often have harmful chemicals such as parabens added in order to preserve the life of a product. When you’re being so careful to have a clean, natural Paleo diet – the last thing you want to do is let these chemicals soak into your skin.

You can use coconut oil on your skin, but if you’re after something a little different, you might like to try making a homemade moisturiser.

The following recipe uses natural ingredients only and is designed to be kind and gentle to the skin, while also nourishing it through all of the seasons. Once set, this moisturiser is harder and firmer than traditional moisturises and can be used as a balm for the lips, elbows and any other areas of the skin with dry patches.

Natural skin moisturiser

Ingredients:

28g (1oz) of Shea Butter
21g (0.75oz) of cosmetic grade beeswax
20 mls of vitamin e oil, wheat germ oil or almond oil
Essential oils:
For greasy skin ad 10 – 20 drops of tea tree or lavender essential oil
For dry skin add 10 – 20 drops of lavender or geranium oil
For sensitive/combination skin add 15 – 20 drops of camomile essential oil
Storage jar

The more oil added, the stronger it will smell so add the oils gradually first and build up to the desired strength.

NB: Be careful when making this as the beeswax can get very hot; take care not to get it on your skin.

Add the Shea butter to a saucepan and melt it on low on an oven ring or melt in the microwave. Once it has melted, give it a stir and then add the beeswax. Melt the beeswax either on an oven ring or in the microwave. Mix the Shea butter and beeswax together and then add your oil. Stir in your chosen carrier oil and then add the essential oils.

Once it has all blended together, add the mix to a small glass jar. Be careful not to touch the sides of the jar as it will be extremely hot. Leave it in its place to cool down. It is probably best left until the next morning.

Once ready the mixture can be used like a salve to soften skin and moisturise.

NB: Pregnant women should take medical advice before using essential oils.

Vitamin B3 (Niacin) & the Paleo Diet deficiency supplement nutrition-min

Vitamin B3 (Niacin) in the Paleo Diet

An expert at aiding your body to convert carbohydrates into energy, Vitamin B3 or Niacin plays an important role in the metabolic functions. Good digestive function, detoxification processes, and the creation of hormones – all of these have to say a word of thanks to Niacin as well.

But how do you know if you’re missing this important vitamin in your paleo diet? Niacin deficiency can be characterised by digestive problems, skin infections, lack of appetite, and generalised weakness or muscular weakness. In addition, you might be prone to Niacin deficiency if you’ve suffered from stress, physical trauma, long-term fever, and excessive consumption of alcohol.

It’s quite impressive how Vitamin B3 can benefit your body in adequate amounts. Just look at this list of medical conditions that it may help to prevent or treat – Alzheimer’s, depression, diabetes, gout, hallucinations, headaches, hyperactivity, hypothyroidism, insomnia, inflammatory bowel disease, menstrual pains, multiple sclerosis, osteoarthritis, rheumatoid arthritis, pellagra, smelling and taste disorders, vertigo. Let’s focus on Alzheimer’s for a moment – in a research from 2004 it was found that elderly subjects who consumed most Niacin in their food were 70% less likely to have Alzheimer’s than those who consumed the least. What an illustration for the power of food in achieving good health until old age. This is what makes the Paleo Diet so fantastic – it shows that delicious whole foods can be the best medicine for your body.

How much Vitamin B3 should you consume?

The recommended daily amount is 20mg, and there are no toxicity symptoms reported to be connected to Niacin consumption from whole foods. However, a tolerable upper limit from supplements is set at 35mg.

Which foods can you get Niacin from?

Now, your body can produce some Vitamin B3 from an amino acid called tryptophan, but this is really inefficient. The Paleo Diet is a great source for adequate Niacin consumption, since it includes a variety of natural food sources. Here are some of the best!

Liver – If you’re looking for a “comprehensive health supplement”, liver is one of the best, and Vitamin B3 is no exception here. A portion of 100g of lamb liver will provide you with 83% of your daily Niacin need, with other animal livers providing just slightly less than that.
Chicken – Lean meats are a great source of Niacin, with chicken at the top of the list. A serving of 100g provides you with 68.6% of your daily need.
Tuna – A protein-rich portion of tuna is another good source for Vitamin B3, as a 100g portion covers 15.7% of your daily intake need. Tuna salad, anyone?
Turkey – Another lean meat, turkey provides 37% of your daily need of Vitamin B3 in a serving size of 100g. If you’re used to preparing a lot of chicken, try turkey on some of the nights instead for a slightly different micronutrient profile.
Venison – Yes, Vitamin B3 seems to be all about lean meats… Venison provides you with 37.1% of your daily Niacin need in a 100g portion. Might be time to ring up that hunter you know!
Halibut – This fish that makes for a lovely dinner along with some veggies provides 35.6% of your daily Niacin need in 100g.
Shiitake mushrooms – These mushrooms that provide a rich taste for any dish cover 19.4% of your daily Niacin need in a 100g portion. That’s a good enough reason to search for some Asian recipes for your next dinner!
Sweet potatoes – Not just a source of carbs to fuel your activity, sweet potatoes also provide some great nutrition. One cup of baked sweet potatoes will cover 8.5% of your daily need of Vitamin B3, so feel free to add them to your preferred piece of meat or fish.

What else should you know about Vitamin B3 consumption?

One of the most stable water-soluble vitamins, Niacin is only minimally influenced by air, light, and heat, and thus you shouldn’t be worried about losing the vitamin B3 content of the food you are cooking or storing.

So, what do you think? Are you planning a meaty (or fishy) Niacin-rich dinner already? Share your thoughts about this vitamin in the comments!

Niacin and Cardiovascular Health

Vitamin B3 plays a particularly noteworthy role in supporting cardiovascular health. Research has shown that niacin can help increase HDL (the “good” cholesterol) and lower LDL (the “bad” cholesterol), as well as triglycerides. This makes it especially important for those aiming to reduce their risk of heart disease through dietary changes.

While most clinical studies have used high doses of niacin supplements to achieve these effects, the emphasis in the Paleo world is on prevention through whole food nutrition. By regularly incorporating niacin-rich animal proteins and whole food fats, you support your heart naturally – without relying on pharmaceutical interventions.

In fact, some practitioners of ancestral health believe that Vitamin B3 was one of the unsung heroes of traditional diets that kept historical populations heart-healthy long before statins were invented.

Vitamin B3 and Detoxification Pathways

Niacin is also essential for the body’s natural detoxification pathways, particularly in the liver. It helps produce NAD (nicotinamide adenine dinucleotide), a critical coenzyme involved in phase I and phase II liver detoxification. These processes are how your body breaks down toxins, hormones, and waste products – all vital in maintaining homeostasis.

Supporting these pathways naturally, via niacin-rich foods, can help reduce the toxic burden on the liver and enhance your overall resilience. This is particularly relevant in the modern world where exposure to endocrine disruptors, pesticides, and pollutants is difficult to avoid.

If you’ve been feeling sluggish, foggy-headed, or just “off,” your detox pathways may be under strain – and ensuring adequate B3 intake could be part of the solution.

Niacin’s Role in Brain and Cognitive Function

Niacin’s role in neurological health is another area of growing interest. Alongside its involvement in energy production and circulation, niacin contributes to the repair of DNA and nerve cell signalling. Several studies suggest that insufficient niacin levels may contribute to cognitive decline, memory loss, and mood disorders like anxiety and depression.

While B vitamins often work synergistically, niacin is particularly beneficial in maintaining brain function and supporting neuroplasticity – the brain's ability to adapt and form new neural connections. This is a crucial function for everyone, especially as we age.

A nutrient-dense Paleo diet that includes organ meats, seafood, nuts, and root vegetables gives your brain the raw materials it needs to function optimally – without needing to rely on nootropics or synthetic supplements.

Signs You Might Be Getting Too Little Niacin

Beyond the classic signs of deficiency mentioned earlier (fatigue, digestive issues, skin inflammation), here are some other subtle symptoms that may point to a suboptimal intake of Vitamin B3:

Difficulty concentrating or persistent brain fog
Increased sensitivity to sunlight
Low mood or depressive symptoms
Dry or cracked skin, particularly on hands and lips
Tingling or burning sensation in the feet

If you’re eating a variety of whole Paleo foods, especially those from animal sources, it’s unlikely that you’ll be truly deficient. However, those who follow a low-meat or overly restricted Paleo approach, or are recovering from digestive issues, may want to monitor their intake more closely.

Can You Get Too Much Niacin?

As noted earlier, niacin from whole foods is safe – and no upper limit has been set for naturally occurring B3 in food. However, high-dose niacin supplements (especially the “flush” versions) can cause unpleasant side effects like skin flushing, dizziness, or nausea in some people.

If you’re considering niacin supplements for specific health reasons (such as cholesterol management), always consult a qualified practitioner. For most people, meeting needs through diet is not only safer but more sustainable.

Paleo Tips for Boosting Your B3 Naturally

Looking to boost your Vitamin B3 intake without supplements? Here are some simple Paleo-friendly strategies:

Rotate your meats: Don’t rely on just chicken or beef. Include turkey, lamb, venison, and wild-caught fish for variety and a broader micronutrient profile.
Embrace organ meats: Liver is a true superfood. If you’re not a fan of the flavour, try blending it into patties or making a smooth pâté.
Include mushrooms regularly: Shiitake and cremini mushrooms are great in stir-fries, stews, or oven-roasted with garlic and olive oil.
Serve B3 with healthy fats: Fat-soluble vitamins and fat-rich meals enhance the bioavailability of many nutrients, including those in B-vitamin–dense meats.

In Summary

Vitamin B3 (Niacin) may not get as much attention as Vitamin D or Magnesium in the mainstream nutrition world, but it’s absolutely essential for maintaining energy, hormone production, detoxification, mental clarity, and long-term health. Fortunately, following a varied Paleo diet that includes lean proteins, organ meats, seafood, and colourful vegetables makes it easy to get enough – naturally.

So next time you’re planning your weekly meals, why not make it a goal to include one or two high-niacin dishes? Your metabolism, mind, and mitochondria will thank you.

🥩 Have you noticed a difference in your energy or mood when eating more organ meats or high-B3 foods? Share your story in the comments – I’d love to hear how real food is supporting your real health journey.

Paleo Diet Primal Gut Health Flora Healthy Probiotics-min

How Is Your Gut Health?

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After the stress and perhaps over indulgences of the festive season – how is your gut health?

Our ancestors were surrounded by dirt – and certainly won’t have washed their hands in antibacterial soap before touching everything! Today, everyone is terrified of germs and dirt. Children aren't allowed to get dirty – people can’t even make food without wearing those horrible blue plastic gloves – yuck!

So many factors in our modern lifestyle are stacked against maintaining good gut flora. The antibiotics given out by so many doctors kill off most bacteria (good as well as bad). Stress hormones also do a good job of killing of gut flora. It’s probably therefore little wonder that so many of us don’t have good gut health.

Having good gut health promotes a good immune system, which is why some people never seem to catch the germs going around the office. Healthy gut bacteria is also essential in proper, good digestion. Healthy gut flora enable you to properly absorb the nutrients in the food you’re eating (after all, we are what we absorb, rather than what we eat)

Whilst yoghurts with live cultures have become extremely popular as a method of improving gut health, they don’t appear to be the best solution, given that many people don’t tolerate dairy – and of course the pasteurisation has an significant impact on the amount of live culture left in the finished product. A lot of these yoghurts also have a lot of sugar added.

One of the better options to improve your gut health is taking probiotic supplements. When you compare the ingredients, you’ll notice huge variations between the different brands. For this reason, I like Primal Flora, as it’s been created with an ancestral diet in mind.

More Ways to Support Your Gut – Naturally

While probiotics often steal the spotlight when it comes to gut health, there’s a whole ecosystem of strategies that can help you nurture your microbiome naturally. A healthy gut isn’t just about what supplements you take — it’s also about the food you eat, the lifestyle choices you make, and even the timing of your meals.

Fermented Foods: The Forgotten Gut Superstars

Before refrigeration, our ancestors preserved foods through fermentation — and unknowingly promoted excellent gut health in the process. Incorporating traditional fermented foods into your daily routine is a simple and delicious way to encourage microbial diversity. Think sauerkraut, kimchi, kombucha, kefir (non-dairy versions are available), and naturally fermented pickles (without vinegar).

Fermented vegetables are easy to make at home with just salt, water, and patience. Even a tablespoon a day can provide trillions of beneficial bacteria. If you’re unsure where to start, try adding a spoon of sauerkraut to your dinner plate or sipping on a small glass of kombucha between meals.

Feed Your Flora: Prebiotic-Rich Foods

It’s not just about adding bacteria — it’s about feeding them, too. Prebiotics are the indigestible fibres that act as food for your good gut bugs. Foods like garlic, onions, leeks, asparagus, green bananas, and cooked-and-cooled potatoes are natural prebiotics that can enhance the growth of friendly bacteria in your gut.

By pairing these with fermented foods, you’re effectively creating a thriving environment for your microbiome. This combo — probiotics plus prebiotics — is often referred to as synbiotic support and is a fantastic way to boost gut resilience over time.

The Gut-Brain Connection: Don’t Forget the Stress Factor

Chronic stress is one of the biggest saboteurs of gut health. Cortisol and adrenaline may serve us well in short bursts, but ongoing stress alters the permeability of the gut lining and can lead to what’s commonly referred to as ‘leaky gut’. This makes it easier for toxins and undigested food particles to enter the bloodstream, leading to inflammation and immune dysfunction.

Managing stress isn’t just about relaxation — it’s about consistency. Try building in daily habits like breathing exercises, short meditations, time in nature, or gentle movement like walking or stretching. Even five minutes of mindfulness a day can help regulate your nervous system and, by extension, your digestion.

Why Quality Sleep Matters

There’s growing evidence that the microbiome follows a circadian rhythm — meaning your gut bacteria respond to your sleep and wake cycles. Poor sleep can disrupt this rhythm, reducing bacterial diversity and impairing digestion. Prioritising seven to nine hours of quality sleep each night gives your gut a chance to rest and repair.

If you’re struggling with sleep, consider your evening routine. Avoid screens an hour before bed, try magnesium-rich foods like leafy greens at dinner, and create a wind-down ritual that helps cue your body for rest. Your gut will thank you.

Exercise for Your Digestive Tract

Regular, moderate physical activity improves digestion by stimulating intestinal contractions and reducing bloating. It also increases microbial diversity, with some studies showing athletes have greater gut diversity than sedentary individuals. But don’t worry — you don’t have to run marathons. A brisk walk, yoga session, or some bodyweight exercises at home can all contribute to better gut health.

What matters is consistency. Even moving for 20 to 30 minutes a day can make a big difference, especially after meals to aid digestion and reduce sluggishness.

Hydration and the Microbiome

Water may seem like a minor factor, but dehydration can slow digestion and reduce the production of mucus in the gut lining — a key defence mechanism. Staying properly hydrated helps flush toxins, supports bowel regularity, and creates an optimal environment for microbial balance.

Filtered water is best, especially if your local tap water contains chlorine or fluoride, both of which can impact gut flora. Herbal teas like peppermint, ginger, or fennel are great options for soothing the digestive tract while staying hydrated.

Consider the Bigger Picture: Environmental Factors

While diet and lifestyle play a huge role in gut health, it’s also worth considering your broader environment. Are you spending enough time outdoors? Are you exposed to nature, animals, and soil? Our microbiome is shaped by the world around us — not just what we put in our mouths.

Try to incorporate ‘green time’ into your week. Walk barefoot in the garden, plant herbs in a pot on your balcony, or let your kids play in the dirt. These interactions expose us to microbes that may help re-establish balance in our internal ecosystem, especially after illness or antibiotic use.

Rethinking Cleanliness

While hand hygiene is important, excessive sterilisation can hinder the healthy exchange of microbes. Consider switching to natural cleaning products at home and avoiding antibacterial hand sanitisers unless necessary. Letting kids play in the mud or helping out in the veggie patch is not just fun — it’s vital for developing a diverse gut microbiome from a young age.

Listen to Your Gut

If you find yourself regularly bloated, sluggish, or getting sick more often than usual, your gut could be trying to send you a message. Rather than masking symptoms, consider keeping a simple food and mood journal. Track what you eat, how you feel afterwards, and any changes in energy or digestion. Over time, this can reveal patterns that help you identify food intolerances or triggers that need addressing.

The Takeaway: Trust Your Instincts and Go Ancestral

Modern life has made it harder to maintain a naturally balanced gut — but it hasn’t made it impossible. By leaning into a lifestyle that reflects ancestral habits — such as eating real food, managing stress, moving daily, and connecting with nature — you can dramatically improve your gut health without needing to micromanage every bite.

Whether it’s a spoon of sauerkraut with dinner, a barefoot walk on the grass, or taking five deep breaths before you eat, every small habit helps support the microbial army working tirelessly inside you. And the ripple effect? Better digestion, improved immunity, steadier moods, and perhaps most importantly — a sense of vitality that starts from within.

What do you do to improve your gut health? Do you take probiotics? Please share, in the comments below!

Are you an insect magnet Paleo Diet Primal natural insect repellent bugs Mosquito bites spray DEET-min

Are You an Insect Magnet? Try This Natural Repellent

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I'm on holiday at the moment – and with holidays in the sun, the insects seem to come out. I hate using an artificial insect repellent and covering myself in chemicals. But I also hate being covered in Mosquito bites!

Fortunately, there are some natural alternatives to keep the bugs at bay. Below is a recipe I've experimented with for a chemical free insect repellent, that you can make at home.

This spray on insect repellent works well with vitamin E as the vitamin E is nourishing and protecting, and is good for skin that can become thirsty and dry during the summer heat.

Natural insect repellent recipe

Ingredients:

10 – 20 drops of citronella essential oil
10 – 20 drops of lemon essential oil
10 – 20 drops of lavender essential oil
5 mls of carrier oil. Choose from Wheat germ, Vitamin E, avocado, calendula, borage or apricot kernel.
One small spray bottle or jar for storing the mix.

Add five mls of your chosen carrier oil to the storage jar and then add the oils. The more oils added, the stronger the scent will be. Screw up the lid and shake well to mix. The blend can be massaged onto the skin when needed. If the oil mix is too greasy, then add the oils to a base of distilled witch hazel – you’ll need 3-5 teaspoons.

An alternative way of applying the mix would be too melt 10gs (0.35oz) of Shea butter in a pan and stir in the oils. Once the mix has set and cooled it can be massaged onto the skin in a solid bar form.

The essential oils can also be used individually or alternatively tea tree oil can also be used on its own or in combination with any of the other essential oils listed. However, the scent of tea tree can be rather strong so may not be suited to everyone.

More Natural Ways to Repel Insects on Holiday

Insect bites can turn a relaxing getaway into a frustrating experience, especially if you’re someone who always seems to be the mosquitoes' favourite. Thankfully, nature offers plenty of options to keep bugs at bay without exposing your skin to synthetic chemicals. Beyond homemade sprays, there are many other natural approaches you can experiment with to find what works best for your body and your environment.

Dress Strategically to Avoid Bites

One of the simplest but most effective tactics is your choice of clothing. Mosquitoes are attracted to dark colours and tight-fitting clothes. When spending time outdoors in the evening, opt for light-coloured, loose-fitting garments that cover your arms and legs. Fabrics like linen and cotton are ideal in hot climates as they allow your skin to breathe while offering physical protection from bites.

In areas with particularly high mosquito populations, consider wearing clothing treated with permethrin — a natural insecticide derived from chrysanthemums. You can also buy untreated clothing and spray it with a diluted natural insect-repellent mix to gain similar protection.

Essential Oils to Add to Your Travel Kit

In addition to the recipe above, there are other essential oils worth considering as natural bug deterrents. These include:

Eucalyptus (especially lemon eucalyptus): Recognised by the CDC as an effective natural repellent.
Patchouli: Not only repels mosquitoes but may also deter lice and flies.
Geranium: Has a floral scent and is particularly good at repelling ticks.
Basil: Repels mosquitoes and is gentle on the skin.

When using essential oils on your skin, always dilute them in a carrier oil like the ones listed in your recipe. You can rotate oils based on availability and scent preference.

Natural Scents That Mosquitoes Hate

While humans may enjoy floral or citrus scents, mosquitoes do not. Planting or keeping potted herbs and flowers with mosquito-repelling properties near your accommodation can help create a bite-free zone. Some excellent choices include:

Citronella grass: This is the source of citronella oil and works well planted in garden beds or pots.
Lavender: Not only deters insects but also promotes relaxation — perfect for a restful holiday.
Mint and peppermint: These strong-smelling herbs are disliked by bugs and can be rubbed directly on the skin (in moderation) as a quick deterrent.

Even scattering dried herbs on outdoor tables or placing sachets near sleeping areas can make a difference.

Food and Supplements That Might Help

Some anecdotal evidence suggests that what you eat can influence your attractiveness to mosquitoes. While scientific studies on this are limited, many people report fewer bites after increasing their intake of:

Garlic: The sulphur compounds released through your skin may deter mosquitoes.
Apple cider vinegar: A spoonful a day may alter your body odour enough to make you less appealing to bugs.
Vitamin B1 (thiamine): Some believe it changes the scent your body gives off, making it less attractive to biting insects. It’s worth a try, especially if you’re prone to being bitten often.

While the effectiveness may vary from person to person, none of these pose a risk — and they may support your overall health too.

At-Home Solutions for Soothing Bug Bites

If the bugs manage to get through your defences, there are several natural remedies that can ease the itch and help reduce inflammation:

Aloe vera gel: Naturally cooling and anti-inflammatory, it’s ideal for sunburn and insect bites alike.
Baking soda paste: Mix a small amount with water and apply directly to the bite to relieve itching.
Raw honey: Apply a dab to the bite — its antibacterial properties help prevent infection and soothe irritation.
Ice: Reduces swelling and numbs the itch temporarily.

These simple remedies are especially useful when you’re travelling and want to avoid pharmaceutical creams or antihistamines.

Indoor Protection Without Harsh Chemicals

If you’re staying somewhere without screens or air conditioning, indoor insect control becomes even more important. Here are some natural ideas to protect your space:

Use a mosquito net: This remains one of the most effective forms of protection during sleep, especially in tropical areas.
Burn natural incense: Sticks made with citronella, lemongrass, or sandalwood help keep bugs away while adding a relaxing scent.
Fans: Mosquitoes are weak fliers. A fan pointed towards your bed or seating area can create enough airflow to keep them from landing on you.
DIY essential oil diffuser: Add a few drops of lavender, eucalyptus, or citronella oil to water in a diffuser to keep bugs at bay through the night.

What to Avoid

Not all “natural” products are safe. Here are a few cautions to keep in mind:

Never apply undiluted essential oils directly to your skin. They can cause irritation or sensitisation over time.
Test any new product on a small patch of skin first. Even natural ingredients can cause allergic reactions in some people.
Use caution with oils like citrus and bergamot in the sun. These can increase your skin’s sensitivity to UV rays and lead to burns or discolouration.

Finding What Works for You

Everyone’s body chemistry is different, which is why some people never get bitten while others seem like a mosquito buffet. The best way to find the right natural insect repellent is to try a few methods and see what your skin — and the bugs — respond to.

If you’re travelling soon, try packing a few different oils, a small spray bottle, and a carrier oil so you can experiment on the go. You might find that lavender works wonders for you, or that citronella combined with eucalyptus is your best defence. And if you’ve got a tried-and-tested method or clever natural solution, be sure to share it — fellow bite-prone readers will thank you!

NB: Pregnant women should take medical advice before using essential oils.

Do you have a tip for keep bugs at bay? Do mosquitoes seem to choose you over everyone else? Share your tips and stories below!

Natural Alternatives to Soap

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So you’re careful to eat a natural paleo diet, but what skincare products do you use? Have you looked at the ingredients in the soap you use?

While soap is considered a necessity by most people for keeping clean, if often comes loaded with chemicals. Soap can also be very drying to a lot of skin types and strips the skin of its natural moisturisers and of its natural defences.

While there are many natural soaps based around essential oils and herbs, there are alternatives to keeping your skin clean without the need for soap.

Essential Oils

For some added fragrance when it comes to bath time, try adding some essential oils to the bath water. Camomile or lavender make an ideal combination if for relaxing, peppermint oils are good for stimulating and lifting your mood, and ylang ylang and geranium essential oils will increase your feeling of well-being.

Epsom Salts

Some people find that once they have stopped using soap their skin becomes much drier. For some people this might be temporary, while for others the skin can continue to remain dry. Adding some Epsom salts to a tub of bath water will help soften the skin. Epsom salts are also believed to have many health benefits. The magnesium content helps to relax nerves and muscles and reduce stress. Epsom salts are also thought to reduce toxins in the body and relieve muscle cramps and pain.

Coconut Oil

Coconut oil is great on the skin – and if you have dry skin, applying coconut oil will certainly help.

Instead of using soap, try filling a muslin cloth with your selected herbs and then add in five to ten drops of essential oils. Tie the muslin cloth to the bath tap and let the aromas spill out. The muslin cloth can also be used to exfoliate the skin and slough away dead skin cells without the need for an exfoliator, which can be damaging to some skin types.

Herbal Infusions for Skin Cleansing

Another gentle alternative to soap is using herbal infusions. These are simply strong teas made from skin-loving herbs that can be applied directly to the skin or added to your bath. Chamomile, calendula, rose petals, and green tea are popular choices for their anti-inflammatory, antibacterial, and soothing properties. Simply brew a few tablespoons of dried herbs in boiling water, let it steep and cool, then use it as a gentle wash or toner. You can store any leftover infusion in a glass jar in the fridge for up to three days.

Clay Cleansers

Certain clays are particularly effective at drawing out impurities without stripping your skin of its natural oils. Bentonite clay and rhassoul clay are two Paleo-friendly options used in natural skincare for centuries. To make a simple clay cleanser, mix a tablespoon of clay with enough filtered water or rose water to form a smooth paste. Apply it to damp skin, let it sit for a few minutes, then rinse thoroughly. This is especially effective for oily or acne-prone skin, as it helps absorb excess oil and removes environmental pollutants.

Honey as a Natural Cleanser

Raw honey is naturally antibacterial, moisturising, and full of antioxidants, making it a surprising but effective skin cleanser. Use a small amount (around half a teaspoon) and massage it into damp skin. Rinse with warm water and pat dry. It’s gentle enough for daily use and leaves skin soft, nourished and lightly hydrated. Just make sure you use raw, unprocessed honey to get the full benefits. Manuka honey, which is produced in Australia and New Zealand, is a particularly powerful option due to its medicinal-grade antibacterial properties.

Apple Cider Vinegar Toner

If you’re looking for a natural alternative to traditional toners, apple cider vinegar (ACV) is a great choice. It helps to balance your skin’s pH and has mild exfoliating properties thanks to its natural acids. Dilute one part ACV with three parts filtered water and apply with a reusable cotton round. If your skin is sensitive, increase the dilution. Be sure to follow with a moisturiser like coconut oil or jojoba oil to prevent dryness. It’s also important to patch test first, especially if you have very reactive skin.

Dry Brushing for Skin Detox

Dry brushing is a simple technique that helps exfoliate the skin, improve circulation, and support lymphatic drainage — all without needing soap or chemical-based scrubs. Use a natural-bristle brush and gently brush your skin in long, upward strokes towards your heart before you shower or bathe. Always work on dry skin and avoid any broken or irritated areas. Dry brushing not only leaves your skin glowing but also supports detoxification and stimulates the nervous system, making it a great addition to your morning routine.

Oat-Based Skin Soothers

For sensitive or inflamed skin, colloidal oats (finely ground oats) can be a soothing alternative to soap. Add a cup of blended oats to your bath or make a paste with water to apply topically. Oats contain compounds that help calm irritation, reduce redness, and gently cleanse the skin. This is an especially good option for children or anyone prone to eczema, psoriasis, or dermatitis. If you’re following a strict Paleo protocol and avoid grains internally, you might still choose to use oats externally due to their proven dermatological benefits.

Natural Oils for Cleansing

The oil cleansing method is becoming increasingly popular in Paleo skincare circles. This method involves massaging a blend of oils into the skin to dissolve dirt, makeup, and impurities. Then, using a warm, damp cloth, you gently wipe away the oil. Popular oils for cleansing include jojoba (which closely mimics your skin’s natural sebum), olive oil, and sweet almond oil. A few drops of castor oil can be added for a deeper cleanse, especially if your skin is oilier. This method leaves your skin clean, balanced, and moisturised, without any need for soap.

Minimalist Skincare: Letting the Skin Breathe

One of the most underrated approaches to skin health is doing less. For many people, the most healing thing they can do is give their skin a break from all products and allow it to reset. This might involve simply rinsing with warm water, getting fresh air and sunshine, and allowing the skin’s natural microbiome to thrive. Overuse of harsh products can often disrupt the skin barrier and lead to increased sensitivity. Try simplifying your routine and letting your skin recalibrate — you might be surprised by the results.

Homemade Body Scrubs

If you enjoy a good scrub, you can make your own using entirely Paleo-friendly ingredients. Combine coarse sea salt or ground almonds with olive oil or coconut oil, and add a few drops of essential oils like lavender, lemon or frankincense. Use this blend once or twice a week for smooth, radiant skin. Avoid using harsh exfoliants daily, especially if your skin is sensitive. These homemade scrubs also make thoughtful DIY gifts around the holidays when presented in a small jar with a ribbon.

Conclusion: A Paleo Approach to Skincare

Ultimately, your skin is your largest organ — and just like the rest of your body, it benefits from a clean, nutrient-dense approach. Switching to natural alternatives doesn’t just reduce your exposure to synthetic chemicals — it often results in healthier, more balanced skin, fewer breakouts, and a better overall sense of well-being. Just like with food, start small, experiment with what works for you, and gradually replace commercial products with more natural options. Your skin (and your hormones) will thank you for it.

Have you already ditched soap in favour of a more natural skincare routine? Let us know what’s working for you — we’d love to hear your favourite ingredients, recipes and rituals in the comments below!

Why You Should Add High Intensity Interval Training (HIIT) To Your Workout

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What exactly is high intensity interval training?

High intensity interval training (HIIT) has become a bit of a buzz word in the Paleo community, but what is it? HIIT is a series of short high intensity workout intervals combined with short “recovery” intervals.

Instead of spending hours on the treadmill, a HIIT is far shorter, consisting of short bursts of very strenuous workout, broken up with recovery intervals. You might sprint for a minute as fast as possible, then recover for two minutes several times.

What are the benefits of HIIT?

1. You can burn far more fat in HIIT. After you complete a high intensity workout, your body burns more fat than if you were to run for 30 minutes at a steady pace.

2. You push your heart and make it stronger because you are making it go to a limit that it won’t go to if you remain doing low intensity workouts.

3. You will lose fat, not muscle.

4. You can do it anywhere. You don’t need a gym with lots of equipment. You can just go outside and run.

5. It’s challenging. This is something you need to set aside time to do. You cannot relax and watch a movie or read a book while you try to do a few sit-ups. This requires your focus and commitment which will result you feeling better and help you to obtain good results.

Of course, it is important to not over do it. When you engage in high intensity interval training it may be tempting to keep pushing yourself until you are working out for an hour or more and doing more intensity intervals than recovery intervals.

The conventional wisdom workouts, where people spend hours on a treadmill or cross trainer are “chronic cardio”, which is not the key to fitness that it might seem. Chronic cardio can result in muscular fatigue, oxidative stress and a stress generally on the body.

Crossfit incorporates HIIT in it’s WOD’s (workout of the day), this makes up just a small part of a class – and the actual activities making up the HIIT element are always varied.

How to Structure a HIIT Workout

If you're new to high intensity interval training, getting started can feel overwhelming. But HIIT doesn't need to be complicated. The key is to alternate between periods of near-maximum effort and periods of rest or low activity. For example, a beginner’s HIIT session might involve 30 seconds of jumping jacks, followed by 90 seconds of walking in place, repeated for 15 to 20 minutes. As your fitness improves, you can shorten your recovery time or increase the intensity of your work intervals.

The classic HIIT ratio is 2:1 — for instance, 40 seconds of high intensity followed by 20 seconds of recovery. However, this can be adjusted depending on your current fitness level and goals. Some people thrive on Tabata-style routines (20 seconds on, 10 seconds off), while others prefer longer sprints with equal recovery.

HIIT Workouts You Can Do Without Equipment

One of the major perks of HIIT is that it doesn’t require a gym membership or expensive equipment. Here are a few simple HIIT circuits you can do using just your bodyweight:

Workout 1: Full Body Burn
30 seconds squats, 30 seconds rest
30 seconds push-ups, 30 seconds rest
30 seconds burpees, 30 seconds rest
30 seconds mountain climbers, 30 seconds rest
Repeat for 3–4 rounds
Workout 2: Cardio Boost
45 seconds jumping jacks, 15 seconds rest
45 seconds high knees, 15 seconds rest
45 seconds butt kicks, 15 seconds rest
45 seconds skater jumps, 15 seconds rest
Repeat for 3–5 rounds

Always warm up for at least 5 minutes before beginning, and finish with a cool down and some stretching to support recovery and prevent injury.

Adapting HIIT to the Paleo Lifestyle

If you follow a Paleo lifestyle, you’ll appreciate how well HIIT aligns with our ancestral movement patterns. Our ancestors didn’t jog at a steady pace for hours on end — they sprinted to hunt, climbed, jumped and lifted. HIIT mimics this natural activity rhythm, making it one of the most congruent modern training styles with evolutionary fitness.

Pairing HIIT with a nutrient-dense, whole foods-based diet supports energy, performance, and recovery. Ensure you’re getting enough quality carbohydrates like sweet potatoes or fruit, especially on HIIT days, to support glycogen replenishment. Post-workout meals with protein and healthy fats are also crucial for muscle repair and hormone regulation.

HIIT for Busy Schedules

For many people, one of the biggest obstacles to consistent fitness is time. HIIT solves this problem by delivering excellent results in a fraction of the time. A typical HIIT session can be completed in 20 minutes or less, making it perfect for lunch breaks or mornings before work.

Even 10-minute HIIT sessions can be highly effective when done with proper intensity. Studies have shown that brief, intense workouts can boost metabolism, increase fat oxidation, and improve cardiovascular health. It’s not about duration — it’s about effort.

Precautions and Who Should Avoid HIIT

While HIIT is safe and effective for many people, it's not suitable for everyone. Those with heart conditions, injuries, or severe mobility issues should consult a health professional before starting. It’s also important to listen to your body and prioritise proper form over speed.

If you’re just starting out, begin with a lower-intensity version and slowly build up. Rest is just as important as the active intervals — skipping recovery can lead to overtraining and increased cortisol levels, undermining your progress. Balance your week with lower-intensity activities like walking, stretching, or yoga.

Combining HIIT With Other Forms of Exercise

HIIT doesn't need to be your only form of movement. It works well in combination with other types of training, especially strength training. Resistance workouts build lean muscle, while HIIT keeps your metabolism elevated and supports cardiovascular health. Together, they make for a balanced, powerful fitness routine.

Some people also enjoy combining HIIT with recreational activities like hiking, dancing, or martial arts to keep things fun and prevent burnout. Variety helps prevent plateaus and keeps you mentally engaged.

The Mental Benefits of HIIT

Besides the physical advantages, HIIT can also offer impressive mental benefits. The sense of accomplishment after completing a tough interval session can be a powerful mood booster. It’s a great way to relieve stress, boost self-confidence, and improve focus.

High intensity training also encourages discipline and mental resilience. Each session requires you to push past discomfort and stay focused — a skill that translates into other areas of life, from work to relationships to managing stress.

Tracking Progress and Staying Motivated

Tracking your performance can be a great way to stay motivated. Note your number of rounds, reps, or work/rest times and aim to improve over time. You can also use a heart rate monitor to ensure you're reaching a high enough intensity zone during your sessions.

If motivation tends to wane, try working out with a partner or joining a small class. Group environments add an element of accountability and make sessions more enjoyable. You might also find inspiration by setting goals, such as improving your 100m sprint time or mastering a new movement like box jumps or tuck jumps.

Final Thoughts

High intensity interval training is an incredibly effective, efficient, and Paleo-friendly way to improve your fitness, burn fat, and boost overall wellbeing. It doesn’t require fancy equipment, hours of your day, or a gym membership — just commitment, effort, and consistency. Whether you’re new to fitness or looking to shake up your routine, adding HIIT could be just the spark your body needs.

Ready to give it a go? Start simple, progress gradually, and let your own strength surprise you. You’ve got this!

Do you do HIIT? I’d love to hear how you workout, add your comment, below!

What Has Fukushima Got To Do With You?

I'm sure you’re aware of the Fukushima disaster that hit Japan in 2011 – but you might be wondering what it has to do with you?

Following a big earthquake, a tsunami followed, which destroyed the Fukushima Daichi nuclear power plant. This result in almost unimaginable levels of radiation. Whilst a clean up operation is underway, with the levels of radiation, the clean up effort is a drop in the ocean. Several deaths have already occurred due to the radiation that came from the disaster.

What exactly has radiation from the Fukushima disaster done to the food chain, especially fish? Is what you are eating healthy?

Scientists have been tracking the effect of the radiation in fish since the disaster. Radiation has been discovered in fish as far away as California.

What are the risks of eating fish with traces of radiation?

Unfortunately this is not an easy question to answer. Nuclear power and environmental health expert Rosalie Bertell said “Should the public discover the true health costs of nuclear pollution, a cry would rise from all parts of the world, and people would refuse to cooperate passively with their own death”. She also said “Claiming nuclear production of energy is ‘clean’ is like dieting, but stuffing yourself with food between meals”.

One of the problems with quantifying the dangers of radiation like this, is that the half life is so long, the damage will be done for years and years to come. It’s hard to predict today, how much damage the disaster will cause over the next few generations.

How Can You Stay Safe?

It’s really important to know exactly where your food comes from. So much frozen fish is imported from overseas – and unfortunately with the labelling laws in some countries, it can be very difficult to identify which country the fish comes from. Try to buy your fish local – and wild caught if at all possible. When buying seaweeds, make sure you know where they came from. Maine is supposed to be a good place to source seaweed from.

The Broader Impact of Fukushima on the Global Food Supply

Although Fukushima may seem like a distant issue confined to Japan’s shores, the reality is that our food system is more interconnected than ever. Thanks to global shipping and trade agreements, food grown or caught in one corner of the world can easily make its way onto a plate on the other side of the planet. This is especially true for seafood, where origin tracking is often murky and supply chains are complex.

In the years following the Fukushima disaster, radiation monitoring of seafood became a priority in several countries. However, the frequency and scope of testing vary significantly depending on national regulations, consumer demand, and political will. This means there’s no guarantee that every batch of imported seafood has been adequately screened for radioactive contamination.

Bioaccumulation and the Marine Food Chain

One of the key concerns with radiation in the marine environment is bioaccumulation. This is the process by which toxins — including radioactive isotopes like Cesium-137 — accumulate in organisms over time. Small fish absorb the radiation from the water or their food, and as larger predators eat many smaller fish, the radiation compounds up the food chain.

This means that apex predators like tuna, swordfish, and certain species of shark may carry higher levels of contamination than smaller, shorter-lived species. These are the same fish most often consumed in sushi restaurants and high-end seafood dishes. The long half-lives of radioactive elements mean they can persist in ocean ecosystems for decades, making their way into commercial seafood years after the initial incident.

Is the Radiation Risk Exaggerated?

There is a considerable divide between mainstream regulatory assessments and the concerns raised by independent scientists and environmental health advocates. Official statements often claim that radiation levels in fish remain within “safe” limits. However, critics argue that these safety thresholds are not based on cumulative lifetime exposure or the synergistic effects of multiple contaminants — nor do they account for the vulnerability of children, pregnant women, or those with compromised immune systems.

There’s also the issue of dilution. While radiation may be more diffuse in distant parts of the Pacific, the radioactive particles are still present and can enter marine life in small but biologically relevant amounts. Even low levels of exposure may increase the risk of cancer and genetic damage over time, especially when exposure is chronic or coupled with other environmental toxins.

What You Can Do to Reduce Exposure

While you can’t control what happens in the ocean, you can make conscious decisions about what ends up in your shopping trolley. Here are a few practical tips to help reduce the risk of radiation exposure through seafood and marine-based products:

Buy local seafood whenever possible, ideally from sources you trust. In Australia, that might mean selecting wild-caught barramundi, snapper, or flathead from local fisheries rather than imported fish with unclear origins.
Avoid large, long-living ocean predators such as tuna, marlin, and swordfish. These species tend to accumulate the most toxins, including mercury and radioactive elements.
Seek out transparency from suppliers. Some premium seafood brands provide detailed traceability, including where and how their fish were caught. If that information is not available, consider it a red flag.
Limit consumption of imported dried seaweed, kelp, and other marine plants unless you know the region of origin. As noted earlier, the coast of Maine in the USA is currently regarded as one of the safer regions for seaweed harvesting.
Choose smaller fish lower on the food chain, such as sardines, anchovies, or mackerel. These are generally less contaminated and also offer high levels of omega-3 fatty acids.

Labelling Laws and the Need for Change

One of the most frustrating aspects of this issue is the lack of mandatory, accurate country-of-origin labelling on seafood in many places. While Australia has relatively strong labelling requirements in supermarkets, it’s still legal for restaurants and food service outlets to serve imported seafood without disclosing its source. This lack of transparency makes it incredibly difficult for consumers to make informed decisions.

There’s growing pressure from consumer advocacy groups to tighten food labelling laws and implement more rigorous screening procedures for radioactive contamination, especially in imported goods. Supporting these initiatives can help drive change from the ground up — so be sure to speak up, ask questions, and vote with your wallet wherever possible.

The Bigger Picture: Fukushima as a Wake-Up Call

The Fukushima disaster is not just a Japanese problem. It’s a stark reminder of how fragile our modern systems are — from nuclear energy to globalised food production. It also exposes the limits of government transparency, as many official reports were initially downplayed or delayed.

For those of us striving to live a more natural, intentional lifestyle — whether through Paleo, ancestral, or real-food principles — the event reinforces the importance of self-education and responsibility. When it comes to what we eat, blind trust in the system is no longer a viable strategy.

Should You Stop Eating Seafood Altogether?

Not necessarily. Seafood is an incredibly nutrient-dense food source, rich in omega-3s, iodine, selenium, and quality protein. Rather than eliminating it entirely, the key is to be selective and mindful about sourcing. If you can access local, sustainably caught fish from clean waters, there is no reason to avoid it.

However, now more than ever, it’s vital to avoid low-quality seafood from industrial sources. Fish farming practices in some countries raise additional concerns around antibiotics, overcrowding, and feed contamination — issues that compound potential radiation risks.

Final Thoughts: A New Awareness Around Sourcing

The Fukushima disaster highlights how interconnected we are with the planet — and how the consequences of environmental events can ripple across oceans and generations. While the full impact of the incident may not be known for decades, we don’t have to wait to take action. By choosing local, transparent, and responsibly sourced seafood, you can protect your health and contribute to a more sustainable food system.

In the end, the best defence is knowledge. Ask questions. Read labels. Support producers who care about transparency and food safety. And, above all, prioritise real, whole food — the kind our ancestors ate long before industrial disasters entered the picture.

Are you concerned about where your food comes from? How do you avoid eating potentially harmful food like this? I’d love to hear your thoughts on this, and on the Fukushima disaster, in the comments below.

Paleo what's wrong with white potatoes are they allowed sweet potatoes diet carbs-min

Are Potatoes Bad for You?

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Do you have potato-blood? I hope not because that would mean that you are terribly ill. It’s an old expression, apparently. But I digress; are potatoes really that unhealthy to eat? And do they fit in with a paleo diet?

If you read a lot of Paleo blogs, I'm sure you’ll have noticed that opinions vary significantly… here are some of the viewpoints…

Paleolithic or a bit younger?

Potatoes are a contentious subject when it comes to the paleo diet. Strictly speaking they don’t fit the bill, at least not at first sight. Cultivation of vegetables started the Neolithic era, and consuming potatoes is most likely developed during this period, not before. Raw potatoes are not the most delicious food you've ever had; you need to cook them before they become more edible (although some people do eat them raw, it’s not advisable).

A potato is also a ‘nightshade’, which would not have come into existence before the Neolithic period, like tomatoes and eggplant. Paleolithic people would not have eaten them, simply because they were not around. But we can’t be sure about this. And anyway – Paleo is a science – not a re-enactment, after all!

The fact that some people are not able to fully digest a potato, can lead to the theory that we never adapted to these foods, and therefore, are not supposed to eat them. The paleo theory that some people follow “if you can’t eat it raw, it’s not paleo” seems to be valid here. Whilst regular potatoes and white potatoes are not edible in their raw forms, sweet potatoes are (but again, I wouldn't advise it!)

Potatoes and your health

Potatoes consist mainly of starch, which isn't very good for people that are insulin resistant. Although they are a ‘pure food’, it needs to be cooked to become edible. Further processing is not necessary, as it would be in the case of grains (a much easier to define Paleo no-no).

Potatoes are 100% carbohydrate. This will increase your insulin, which is fine for some people. Athletes and those who train hard are often able to eat potatoes almost every day and have no problems with them. Potatoes are a very healthy source of carbs to refill and refuel your body (especially compared to grains and other refined carbs for example). So, it completely depends on you; but if you’re overweight, already insulin resistant, and your body isn't good in coping with glucose – then I’d leave the potatoes alone.

Personal choice

Whether or not you think that you should, or should not, include potatoes into your diet is completely up to you. It is very likely that the Paleolithic humans did eat raw potatoes.

If you are already overweight, it is probably best to avoid them. Because they are so carb heavy, it’s better to leave them alone and replace them with other paleo foods that are just as nutritious, but with less carbs.

If you are sensitive to nightshades, be careful. Nightshades can cause serious bowel and digestive problems to people who are sensitive.

Potato Considerations

Should you consider to have potatoes in your diet, you might like to consider the points below:

Peel the potato! Most of the toxins are located in the skin. Removing the skin, removes the risk
Buy organic potatoes. Potatoes have the tendency to suck up the toxins from the ground. Since the modern human uses toxins to make foods grown, it’s better to buy organic potatoes that are not drenched in them.
Green potatoes are bad. They contain saponins, which are toxic. Don’t eat the green ones!
Potatoes break down to glucose. When you are trying to lose weight, potatoes are definitely banned from the menu.

Sweet Potatoes vs White Potatoes

One of the most common questions in the Paleo world is whether sweet potatoes are a better option than white potatoes. Nutritionally, both offer benefits, but they serve slightly different purposes depending on your health goals and individual tolerance.

Sweet potatoes are generally accepted across most Paleo frameworks. They’re rich in beta-carotene (which the body converts to vitamin A), and tend to have a gentler impact on blood sugar levels. For this reason, they’re often the go-to choice for people looking to support stable energy levels while still enjoying a satisfying, starchy vegetable.

White potatoes, on the other hand, have a higher glycaemic index, meaning they raise blood glucose more rapidly. While this isn't inherently “bad,” it’s something to be aware of, especially if you’re managing insulin resistance or trying to lose weight.

If you’re not dealing with any specific health concerns, white potatoes in moderation can be perfectly fine. But for those in the early stages of a weight loss journey or with autoimmune sensitivities, sweet potatoes may be the safer and more nutrient-dense choice.

Preparation Methods Matter

Not all potato dishes are created equal. How you prepare potatoes can significantly affect their health impact. Boiling or roasting potatoes (especially after peeling and choosing organic) is a far cry from deep frying them in seed oils or serving them smothered in sour cream and cheese.

Interestingly, cooking and then cooling potatoes forms resistant starch — a type of carbohydrate that resists digestion and acts more like fibre. Resistant starch can feed beneficial gut bacteria and may even help regulate blood sugar. So, if you’re going to include potatoes, enjoying them cold in a homemade potato salad with olive oil, herbs and vinegar can actually offer additional benefits.

Avoid heavily processed forms like crisps, fries from fast food chains, or any dish made with industrial oils. These options introduce inflammatory fats and additives that move your meal firmly away from the real food philosophy of Paleo.

Potatoes in an Active Lifestyle

For those who engage in high-intensity workouts, weightlifting, or endurance sports, starchy carbohydrates like potatoes can be incredibly useful for replenishing glycogen stores. The key here is timing and portion control.

Post-workout meals that include clean, fast-digesting carbs like potatoes (paired with protein) can enhance recovery and support muscle growth. This is especially helpful for Paleo athletes or CrossFitters following a cyclical low-carb or targeted ketogenic approach. Just be sure to keep an eye on how your body responds — we’re all biochemically unique.

Non-Potato Paleo Carb Alternatives

If you’re trying to reduce your intake of potatoes, there are plenty of fantastic Paleo-friendly alternatives that won’t spike your blood sugar or aggravate nightshade sensitivity. Here are a few options:

Cauliflower: Mashed, riced or roasted, this versatile veg is low in carbs and high in fibre.
Butternut pumpkin: Slightly sweet and rich in vitamins, it works well roasted or mashed.
Parsnips: A root vegetable with a slightly nutty flavour that roasts beautifully.
Turnips: Lower in carbs and with a unique taste, turnips are great in soups or stews.
Carrots: Slightly higher in carbs, but packed with nutrients and suitable for roasting, mashing or spiralising.

These options offer variety while keeping you aligned with your Paleo goals. They also introduce different vitamins and minerals into your diet, which supports overall nutritional diversity.

When to Reintroduce Potatoes

If you're currently following a stricter Paleo protocol such as AIP (Autoimmune Protocol) or Whole30, potatoes are typically excluded. However, once you've eliminated potential problem foods and have a better understanding of how your body reacts, you can experiment with reintroducing them.

Start with small amounts of peeled, well-cooked organic white potatoes and monitor how you feel. Watch for any changes in digestion, energy levels, skin clarity, or joint discomfort. If no adverse effects occur, potatoes might just be a fine addition to your version of Paleo living — especially if you’re metabolically healthy and physically active.

The Takeaway on Potatoes and Paleo

At the end of the day, Paleo is not a rigid rulebook — it’s a framework for eating real, nutrient-dense foods that work for your body. While white potatoes may not be “strictly” Paleo, they can be a functional and enjoyable food choice for many people. It all depends on your health goals, activity level, metabolic condition, and personal preference.

Listen to your body, experiment mindfully, and stay open to adjusting your approach as you go. That’s what makes the Paleo lifestyle sustainable — and effective — in the long run.

🥔 Do you eat potatoes on your Paleo journey? Have you noticed a difference in how your body responds to sweet potatoes vs white potatoes? Share your thoughts in the comments below — I’d love to hear your experience!