Paleo Archives - Page 2 of 34 - The Paleo Network

Welcome to the Paleo hub – your starting point for everything related to the Paleo lifestyle. Whether you’re just getting started or looking to refine your approach, this section brings together insightful articles, tips, and resources to help you eat, move, and live in a way that aligns with your evolutionary biology. From understanding the core principles of ancestral eating to busting myths and navigating modern challenges, explore everything from grain-free nutrition and primal habits to sleep, stress, and movement – all backed by science and real-life experience. Whether you’re looking for simple swaps, deep dives into Paleo science, or motivation to stay on track, you’ll find it all here.

Paleo Diet Primal Olive Oil Extra Virgin Fake Test Quality Label-min

Are You Using Fake Olive Oil?

Olive oil is one of the healthier oils around, because it’s full of nutrients and antioxidants. Using high quality ‘extra virgin’ olive oil is pretty standard on a Paleo diet. But just how good is the olive oil in your kitchen?

Apparently some olive oils are not all they seem…

Olive oil comes in different categories: ‘Extra virgin’, ‘virgin’, ‘fine virgin’, (normal) ‘olive oil’ and ‘pomace’. ‘Extra virgin’ is the label put on an oil containing less than 1% acid.

Recent research from the Olive Institute (University of California in Davis) revealed that more than half of the olive oils presently on the market are bad quality. Often, despite what they label says, it is not always ‘extra virgin’ olive oil and is sometimes mixed with cheaper oils like hazelnut oils or even soybean oil! Sometimes the oil can be made from overripe and rotting olives. This olive oil does not have any nutritional or health benefits and can even be harmful…

Olives are fruits, making it a very unique oil. Olives are drupaceous (stone fruits), like prunes and cherries. The oil is made with a simple hydraulic press, much like the one we use for fruit juices. This in contrast to the “vegetable” oils, which are made in a refinery with the use of solvents, heat and high pressure – not very natural!

Olive oil is made gently which is why it keeps the ‘extra virgin’ quality, full of antioxidants in the forms of polyphenols and sterols, and vitamins E and K. Olive oil contains large quantities of CoQ10, an antioxidant which is very effective in protecting our heart and fighting chronic inflammations.

Choosing a Good Quality Olive Oil

It’s really important to make sure the olive oil you use is good quality – and really is what it says it is only the label. There are a few ways you can get more certainty about the olive oil you buy:

Develop a taste for olive oil. There are course and tasting session run, which will help you get a feel for what it should taste like. This will help you identify if the oil you purchase is a good one.
Buy only brands that are certified by trustworthy organisations.
If possible, buy directly from the olive growers and producers.
You might have heard about the refrigerator test: when you put olive oil in the fridge, it should solidify. If it doesn’t solidify, you could be dealing with a mixture of oils. BUT! This test is not 100% trustworthy, as some very high quality olive oils will not solidify.

If you’re not happy with some olive oil that you’ve purchased – return it – and try another brand.

Understanding Olive Oil Labels

The terminology used on olive oil labels can be confusing, especially when marketing language is designed to mislead consumers. While “extra virgin” is meant to indicate the highest quality, not all oils labelled as such meet the strict standards required. In Australia, there is no mandatory regulation ensuring that olive oils meet these criteria, which is why buyer awareness is essential.

Look for certifications from reputable organisations like the Australian Olive Association or the International Olive Council. These third-party certifications confirm that the oil meets quality and authenticity benchmarks. Labels that include harvest and bottling dates are another sign of transparency and quality.

How to Store Olive Oil Correctly

Even the highest quality olive oil will degrade quickly if it’s not stored properly. Exposure to light, air and heat are the three biggest enemies of olive oil. Always store your bottle in a cool, dark place – ideally in a pantry or cupboard away from your stovetop. Choose oil that comes in dark glass bottles or tins to limit light exposure.

Once opened, try to use your olive oil within two to three months. If it starts to smell musty, greasy, or like crayons, it’s likely gone rancid. Rancid oil not only loses its nutritional value but may also contribute to oxidative stress in the body – the very opposite of what good olive oil should be doing!

The Role of Olive Oil in a Paleo Diet

Olive oil plays a vital role in a well-rounded Paleo lifestyle. Its fat profile is predominantly monounsaturated, particularly oleic acid, which has been shown to reduce inflammation and support cardiovascular health. Compared to industrial seed oils, which are high in omega-6 and often oxidised, olive oil is far more stable and anti-inflammatory.

Because it’s minimally processed, olive oil retains its polyphenols, tocopherols (vitamin E), and squalene, all of which are potent antioxidants. These compounds are associated with reduced risk of chronic diseases, improved skin health, and stronger immunity – all important pillars of a Paleo-centric approach to wellbeing.

Cooking with Olive Oil: Myth vs. Fact

One common myth is that you shouldn’t cook with olive oil because it has a low smoke point. In reality, high-quality extra virgin olive oil has a smoke point between 190°C and 210°C, making it suitable for most sautéing, roasting and baking. Its rich antioxidant profile also means it’s more stable than many seed oils when heated.

However, for very high heat applications such as deep frying or searing, it’s best to use a more heat-stable fat like tallow or coconut oil. Save your best extra virgin olive oil for drizzling over salads, vegetables, grilled meats or as a finishing oil on cooked dishes to enjoy its full flavour and nutritional benefits.

How to Test Olive Oil at Home

While lab tests are the only way to know the exact composition of your olive oil, there are a few simple at-home tests you can try to get a feel for its quality:

Smell test: High-quality olive oil should smell fresh and fruity, not greasy, musty or neutral.
Taste test: Sip a small amount and let it coat your tongue. It should taste slightly bitter and peppery. A scratchy feeling at the back of your throat is a good sign of polyphenol content.
Colour test: Contrary to popular belief, colour is not a reliable indicator of quality, as it can be manipulated with chlorophyll or carotene. Don’t judge by colour alone.

Spotlight on Australian Olive Oil

Australia is home to several award-winning olive oil producers who adhere to high production standards. Brands like Cobram Estate, Red Island, and Mount Zero offer certified extra virgin olive oils that are cold-pressed, unrefined, and locally sourced. Buying Australian-grown oil not only supports local agriculture but also ensures fresher products with a shorter supply chain.

When possible, attend farmers markets or buy direct from small batch producers. This gives you the opportunity to ask questions about their production methods, harvest timing, and bottling practices – helping you build trust in the quality of your oil.

Using Olive Oil Beyond the Kitchen

Olive oil isn’t just for food – its natural properties make it a valuable addition to your natural skincare and wellness routines. Thanks to its emollient and anti-inflammatory benefits, it can be used as:

Moisturiser: A small amount can hydrate dry skin, especially on elbows and knees.
Makeup remover: Gently dissolves makeup while nourishing the skin.
Hair treatment: Use as a pre-wash conditioner to soften dry or damaged hair.
Carrier oil: Combine with essential oils for massage or aromatherapy blends.

When using olive oil for non-food purposes, stick to certified organic extra virgin oil to avoid applying inferior or adulterated oil to your skin.

The Bottom Line on Olive Oil

Olive oil is a cornerstone of healthy, traditional diets and remains one of the most valuable natural fats available. But not all olive oil is created equal. To reap the full health rewards, choose a reputable, certified extra virgin olive oil, store it correctly, and use it wisely in your cooking and daily routine.

If you’re going to invest in one ingredient to elevate both your meals and your health, make it a good olive oil. The benefits to your heart, brain, skin and cells are well worth the effort to choose wisely.

How do you choose a good olive oil and what do you use it for? Do you have any brands, which you’d recommend? Please share your olive oil hints and tips in the comments below!

Are you deficient in zinc signs symptoms paleo diet-min

12 Signs You May Be Deficient in Zinc

Zinc is a crucial mineral that is found in every cell in the body. It's involved with growth, cell division, the immune system, bones and teeth, skin, the brain, the nervous system not to mention hormones – and yet over a third of people appear to be deficient in the Western world!

12 signs you may be deficient in zinc

White spots or lines on your fingernails
Pale skin
Stretch marks
Acne
Dry hair
Loss of appetite
Poor immune system
Diarrhoea
Low sex drive
Weight loss
Loss of taste and sense of smell
Insomnia

So if you’re suffering from sleep issues, frequent infections, eczema, psoriasis, frequent diarrhoea, hair loss, low sex drive or infertility – perhaps it’s worth checking your zinc levels? Those deficient in zinc may also find their sense of taste and smell affected, which isn't great when you want to explore lots of new foods on your Paleo diet!

How to get more zinc in your diet

There are lots of great natural, Paleo food sources of zinc. Oysters are one of the best sources, but red meat and seafood (especially crab) will also keep your zinc levels topped up. Of course, supplementing is always an option, but always try to get sufficient levels from natural food sources first. Also, don’t forget about vitamin D, as being deficient in vitamin D makes zinc less effective. It’s all about balance, as so many vitamins and minerals work together.

Several things can inhibit your bodies ability to absorb zinc, particularly phytates found in grains and legumes – yet another reason to stick to a Paleo diet and avoid processed neolithic foods!

Have you had your zinc levels checked? How did they fair? Do you eat lots of natural food sources of zinc, or do you supplement?

Why Zinc Deficiency Matters – Especially on a Paleo Diet

Zinc plays a role in hundreds of processes within the body, from cell repair and enzyme function to immunity, fertility and skin health. It's no wonder that even mild deficiencies can trigger noticeable symptoms like fatigue, hair loss, poor wound healing, and lowered libido.

For those following a Paleo lifestyle, zinc needs can generally be met through nutrient-dense whole foods – especially grass-fed red meat, organ meats, and shellfish like oysters and crab. These animal-based sources of zinc are also more bioavailable than plant-based alternatives, meaning your body can absorb them more efficiently.

If you're still showing signs of zinc deficiency despite eating well, it’s worth exploring whether other dietary or lifestyle factors might be at play. For example, excessive alcohol intake, chronic stress, gut issues, or a history of restrictive dieting can all impact zinc absorption.

It’s also important to remember that zinc doesn't work alone. It relies on key nutrients like vitamin D, magnesium, and B6 to do its job well. So focusing on a balanced, nutrient-rich diet is your best bet for preventing deficiency long-term.

Finally, if you're considering supplements, look for forms like zinc picolinate or zinc gluconate, and be mindful of not exceeding the recommended dose – more isn’t always better.

The Link Between Zinc and Hormonal Balance

One of the most underappreciated roles of zinc is its involvement in hormonal health. For both men and women, zinc plays a significant role in regulating key hormones, including testosterone, oestrogen and progesterone. For men in particular, low zinc levels are linked with reduced testosterone production, which can lead to fatigue, reduced muscle mass, and lower libido.

For women, zinc is equally important. It supports ovulation, reproductive health, and healthy skin — all crucial aspects of wellbeing that can be disrupted by deficiency. Zinc is also known to support thyroid function by aiding the conversion of thyroid hormones T4 to the active T3. This makes zinc a key player in energy, metabolism and even mood.

If you’ve been struggling with symptoms such as irregular cycles, PMS, or low energy, zinc may be a helpful nutrient to focus on — especially when consumed in combination with selenium and iodine, which are also vital for hormone regulation.

Zinc and the Immune System

Zinc's role in immune function is well established. It assists in the development and activation of T-lymphocytes, which are essential for mounting a healthy immune response. Zinc also helps the body fight infection more efficiently and recover from illness faster.

In fact, studies have shown that zinc lozenges may shorten the duration of the common cold if taken at the onset of symptoms. It's thought to work by preventing viruses from multiplying and binding in the nasal passages and throat.

If you find yourself constantly catching colds or experiencing slow healing after minor injuries, zinc could be part of the puzzle. Supporting your immune system through zinc-rich foods is a simple and natural way to bolster your body's defences.

Absorption Matters: How to Maximise Zinc Uptake

Getting zinc into your diet is only part of the equation — ensuring you absorb it properly is equally important. As mentioned earlier, phytates found in grains and legumes can inhibit zinc absorption. That’s one of the reasons why a Paleo approach, which naturally excludes these foods, is so effective at helping the body access vital minerals.

To further improve zinc uptake:

Pair zinc-rich foods with protein, especially animal protein, as this improves absorption.
Avoid consuming zinc with high amounts of calcium or iron at the same meal, as these minerals can compete for absorption.
If supplementing, take zinc on an empty stomach or with a light meal that’s low in competing minerals.

Also, look after your gut. Conditions like leaky gut, IBS, or low stomach acid can hinder nutrient absorption. Including gut-healing foods like bone broth, fermented vegetables, and collagen can support digestive health and improve your ability to absorb zinc and other minerals.

Top Paleo-Friendly Sources of Zinc

While oysters are the gold standard, there are many other Paleo-approved foods that contain generous amounts of zinc. Here's a handy list to keep in mind:

Oysters: The highest natural source of zinc by far.
Beef (grass-fed): Especially from cuts like chuck roast and shank.
Lamb: Another great red meat source rich in bioavailable zinc.
Chicken (especially dark meat): Contains a decent amount of zinc in an easily digestible form.
Pumpkin seeds: While plant-based, they still contain some zinc, particularly when soaked or sprouted to reduce phytates.
Cashews: Another moderate plant-based source, ideally consumed raw or sprouted.
Crab, lobster and other shellfish: Excellent sources that are also rich in other key nutrients like selenium.
Egg yolks: Provide small amounts of zinc along with healthy fats and fat-soluble vitamins.

For those following a strict Paleo template, focusing on quality meat and seafood should make it easy to meet your zinc requirements without needing to rely on supplementation.

How Much Zinc Do You Really Need?

Zinc requirements can vary depending on age, gender, and individual health factors. In Australia, the NRV (Nutrient Reference Value) recommends around:

14 mg per day for adult men
8 mg per day for adult women
Up to 11 mg per day for pregnant women

However, these figures represent baseline requirements. If you’re under significant stress, healing from illness, eating a limited diet, or consuming alcohol regularly, your needs may be higher.

Zinc is also lost through sweat, so those who exercise intensely or live in hot climates may benefit from a slightly higher intake.

When to Consider Testing

If you're concerned about potential deficiency, the most accurate way to test zinc status is through a plasma or serum zinc test ordered by your GP or naturopath. Be aware that results can be affected by inflammation, infection, or even the time of day, so context is important.

Hair mineral analysis is another tool some practitioners use, but it is less reliable and should be interpreted with caution. As always, symptoms and dietary habits should guide any decision to test or supplement.

Final Word on Zinc and Paleo Living

Zinc is a powerful micronutrient that plays an essential role in everything from immune function to skin clarity, hormonal balance and wound healing. It’s easy to overlook, yet a deficiency can subtly impact many aspects of health.

A well-planned Paleo diet — rich in meat, seafood and whole foods — makes it easier to meet your zinc needs naturally. So if you're experiencing any of the symptoms mentioned earlier, it might be time to reflect on whether your plate is delivering this vital mineral.

Have you noticed a difference after increasing your zinc intake? Do you rely on food, or have you found supplements helpful? Share your experience in the comments below!

Mexican Turkey Burgers with Coriander Guac

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CLA paleo diet Conjugated Linoleic Acid-min

CLA & The Paleo Diet

Concluding my focus on common deficiencies, this week turns to CLA.

CLA stands for Conjugated Linoleic Acid and is the good trans-fat that occurs naturally in dairy and meat products – especially when animals have been grass-fed, another plus for the Paleo diet. In the stomach of animals such as the goat, sheep or cows millions and millions of tiny pieces of bacteria help the animal to digest its food. They also help to covert dietary linoleic fatty acids into saturated fatty acids. While this conversion takes time and several steps, one of those steps is to create CLA, some of this never actually gets fully saturated and will show up instead in the animals milk fat and body.

28 different CLA isomers – or structural arrangements of the molecules show in CLA rich animal fat. This is very complex and different from the trans-fats created by partially hydrogenating vegetable oils. It is those lab created trans-fats that have a negative metabolic and health effect, while the CLA isomers you get from grass fed dairy and meat is more beneficial.

CLA has been touted as the “belly busting” trans fat with research in 2007 showing that in rats, supplementing their diets with CLA did not cause them to lose whole body fat, but it was found they became more insulin sensitive. When it came to supplementing CLA in mice diets it did cause rapid weight loss, but the increase in hepatic fat accumulation left the mice insulin resistant.

Many people have taken CLA as a supplement and it did seem to work for weight loss, but while the weight loss was good, at the moment we are not really sure what else it does to the body. Research into this further on different animals may help us better understand if there are any additional effects on humans. Are we more like mice or rats?

The one thing that these studies did show was that hepatic fat accumulation or loss and body fat accumulation or loss is not always in the same direction. We are seeing hepatic fat loss but no weight loss and hepatic fat gain with rapid weight loss. Those who follow low carb diets insisting that this metabolic advantage allows them to eat thousands of calories and lose weight will love the little mouse’s result! While the study on the mouse is quite well known amongst those in the carb circle with the mouse eating as much as it wants without losing or gaining weight, this metabolism does come at a price – profound liver damage.

Tests were carried out to see what effect dietary supplements of CLA would have on the body mass index, and body fat distribution. 40 volunteers participated in a 12 week double blind study some received a CLA while other received olive oil. Body fat and abdominal and hepatic fat content was assessed with an overall finding that showed CLA supplements did not show any significant change in the volunteers BMI index or in their total body fat.

Best Natural Sources of CLA in a Paleo Diet

One of the key advantages of the Paleo lifestyle is its emphasis on whole, nutrient-dense foods — which happen to be the best way to obtain CLA. Rather than relying on synthetic supplements, which come with potential risks and inconclusive evidence, it's far more beneficial to get your CLA directly from food sources. But not all animal products are equal.

Why Grass-Fed Really Matters

Grass-fed and pasture-raised animals contain significantly higher levels of CLA than grain-fed counterparts. When animals consume a natural diet of pasture grasses (instead of soy, corn or grain-based feed), their digestive bacteria convert linoleic acid into more beneficial CLA isomers. This results in higher-quality meat and dairy with measurable health benefits for the consumer.

If you're eating beef, lamb, or goat as part of your Paleo plan, aim to source it from farms that guarantee grass-fed and finished practices. Similarly, full-fat grass-fed dairy (for those following a more Primal or flexible version of Paleo) will also yield higher CLA levels, particularly in butter, ghee and cream.

CLA-Rich Paleo Foods to Include

Grass-fed beef – Particularly cuts with visible fat and marbling
Pastured lamb – Lamb naturally contains high CLA levels, especially from animals reared on Australian pasture
Ghee or butter – When sourced from grass-fed cows, these fats are rich in both CLA and butyrate
Full-fat raw cheese and cream – Ideal if tolerated, especially when made from the milk of pastured animals
Wild game meats – Venison and kangaroo may also contain beneficial CLA, depending on their forage

Potential Health Benefits of CLA from Whole Foods

Unlike synthetic CLA supplements, naturally occurring CLA in whole foods appears to offer a range of benefits — without the potential drawbacks seen in clinical trials using isolated isomers. When consumed as part of a varied diet, CLA from grass-fed animal fat has been linked with:

Improved immune response – CLA may help modulate inflammation and enhance immune cell activity
Better blood sugar control – Animal studies suggest CLA may improve insulin sensitivity, though results are mixed in humans
Reduced tumour growth – Preliminary research indicates CLA may have anti-carcinogenic effects in certain types of cancers
Improved cholesterol profile – Some studies associate CLA-rich dairy fat with healthier HDL:LDL ratios

That said, more research is needed, particularly on the long-term effects of CLA-rich diets in humans — but getting these benefits from food rather than pills remains the safest and most evolutionary aligned option.

CLA and Weight Loss: Separating Hype from Reality

It’s easy to see why CLA gained popularity in the weight loss industry. Some studies in mice showed remarkable fat loss and changes in body composition — but translating these findings to humans hasn’t been straightforward. The mixed human results, especially with synthetic CLA supplements, are a reminder that what works in a lab doesn’t always replicate in real life.

Many supplement companies still tout CLA as a fat-burning miracle. But the reality is, in human trials, CLA appears to offer at best a modest reduction in body fat — often without a change in BMI or overall weight. More importantly, these synthetic supplements often use only one or two isomers of CLA, potentially missing out on the benefits of the full range found in real food.

How CLA Fits Into Your Paleo Strategy

If you’re already eating a Paleo diet rich in grass-fed meats, pastured fats, and avoiding processed foods and refined oils, chances are you’re already getting enough CLA to reap its potential benefits. There’s no need to supplement unless a specific deficiency or clinical condition has been diagnosed.

In fact, the real power of CLA lies in its synergy with other nutrients in whole foods — such as omega-3 fatty acids, fat-soluble vitamins (A, D, E, K2), and antioxidants. A well-constructed Paleo plate naturally delivers these in balance, supporting a healthier metabolism, improved energy, and possibly more stable body composition.

Tips for Boosting CLA Naturally

Choose grass-fed and finished meats over grain-fed whenever possible.
Incorporate animal fats like tallow, ghee and grass-fed butter in cooking, rather than seed oils.
Support local and regenerative farms — often the best source of nutrient-dense, CLA-rich foods.
If you include dairy, opt for raw or low-processed full-fat options from grass-fed sources.
Reduce reliance on processed low-fat meats and factory-farmed cuts — these offer less nutritional return overall.

Final Thoughts

CLA, like many other nutrients found in natural animal fats, is a powerful example of how traditional eating patterns can offer benefits that modern diets often miss. While the supplement industry has tried to isolate and commercialise CLA as a magic bullet, nature continues to do it best — delivering CLA as part of a complex nutritional package in high-quality animal foods.

If you're following Paleo with an emphasis on real food and ethically raised meat, you're already on the right track. Supplementation may still be explored for specific therapeutic reasons, but when it comes to sustainable, safe intake — your dinner plate is your best ally.

Have you noticed a difference when switching to grass-fed meat and pastured fats? Share your story — I’d love to hear how it’s impacted your energy, weight, or overall health.

Do You Get Enough Iron in Your Paleo Diet?

Have you had your iron levels checked? Women especially need to be careful to ensure their diet contains sufficient levels, as deficiency can be dangerous.

What Does Iron Do?

As part of hemoglobin, iron plays an important role in the transport of oxygen around the body from the lungs to the other organs. It is also part of the process to produce new blood cells within the body and helps to remove carbon dioxide from the organs.

As well as these important functions, it helps to convert blood sugar to energy and is essential for the production of enzymes within the digestive system. Iron also plays an important role in the immune system and the recovery process after illness or strenuous exercise.

Food Sources of Iron

Most red meats are very good sources of iron particularly beef and lamb. However, the best meat to boost your supply is liver. A 100g serving of liver will provide over 100% of your recommended daily amount of the important dietary nutrient.

Mollusks are another great source of iron, with even higher concentrations than liver. You have a choice of several tasty mollusks, including:

Clams
Mussels
Oysters
Shrimp
Cuttlefish
Octopus

Animals are not the only good sources of iron. Plenty of dark leafy vegetables contain good quantities of this important element. Spinach is the best, with 100g providing 20% of your daily value. Swiss chard, turnip greens and kale are other vegetables that can help to boost your iron levels.

Another source that is easy to overlook is dark chocolate. Nuts and pumpkin seeds are also great sources of iron, and make tasty snacks. You can use these to beat your chocolate cravings!

Problems Associated with Iron Intake

One of the main symptoms of iron deficiency is anaemia. This occurs when the stores of iron in the body deplete and it is no longer possible to maintain haemoglobin levels in the blood. This particularly affects children and pre-menopausal women. The common symptoms of anaemia include:

Fatigue
Dizziness
Pallor
Hair loss
Irritability
Weakness

In extreme cases, deficiency can be fatal so it is important to ensure you consume sufficient quantities of this essential nutrient. Usually though, an increase in iron intake will restore your iron levels to normal.

Iron overdose is also potentially fatal, and often the first symptoms are stomach ulcers, followed by nausea and vomiting. The pain can then abate before the iron passes into the internal organs, particularly the brain and liver.

Iron is an extremely important nutrient that plays an important role within your body. Avoid the risk of anaemia and deficiency by making sure you eat plenty of the great iron-rich foods. This will keep your body in top shape and you will certainly feel better for it.

How Iron Absorption Works

Understanding how your body absorbs iron is crucial for making the most of the iron-rich foods in your diet. There are two types of iron: haem iron, which comes from animal products, and non-haem iron, which is found in plant-based sources. Haem iron is far more easily absorbed by the body, which is why meat sources are generally more effective in boosting your iron levels.

However, certain food pairings can enhance or inhibit the absorption of iron. For example, consuming foods rich in vitamin C alongside iron-rich foods can significantly increase non-haem iron absorption. A squeeze of lemon juice over sautéed spinach or a side of capsicum with your steak can make a noticeable difference. Conversely, tannins found in tea and coffee, calcium in dairy, and phytates in some grains can inhibit absorption if consumed at the same time as iron-rich meals.

Signs Your Iron May Be Low

In addition to clinical symptoms like fatigue and pallor, there are other subtle signs that your iron levels might be less than optimal. These include:

Shortness of breath during mild activity
Cold hands and feet
Frequent headaches
Restless legs, particularly at night
Brittle nails or spoon-shaped nails
Cravings for non-food items like ice or dirt (a condition known as pica)

If you’re noticing any of these signs, it might be time to request a blood test from your GP. In Australia, a basic iron study is often bulk-billed, making it easy to stay on top of your health without added costs.

Who is Most at Risk of Iron Deficiency?

While anyone can become iron deficient, certain groups are more vulnerable:

Women of childbearing age – due to monthly blood loss from menstruation
Pregnant women – who have increased iron needs to support the growing baby
Vegetarians and vegans – as plant-based diets may not include enough highly bioavailable iron
Athletes – especially long-distance runners, due to increased red blood cell turnover
People with gastrointestinal conditions – such as Coeliac disease or IBS, which can affect nutrient absorption

Understanding your personal risk factors can help you make better dietary and lifestyle choices to support your iron levels.

Supplements: When Food Isn’t Enough

While getting nutrients through whole foods is generally preferred, there are situations where iron supplementation is necessary. This should only be done under medical supervision, as iron supplements can be harsh on the digestive system and may cause constipation or nausea.

Iron supplements are typically prescribed in the form of ferrous sulfate, ferrous gluconate, or ferrous fumarate. Some people may respond better to one type over another, so it’s worth discussing options with your healthcare provider. If you’re Paleo and already eating plenty of meat and leafy greens, supplements may not be necessary—but it’s always best to check with a professional if you have any concerns.

Boosting Iron Naturally

If you want to keep things as natural as possible, here are some easy ways to get more iron into your everyday Paleo meals:

Add sautéed chicken liver to minced meat dishes or pâté to your lunchbox
Top salads with grilled lamb or beef strips, sunflower seeds, and lemon dressing
Snack on a small piece of dark chocolate (minimum 70% cacao) and a handful of raw pumpkin seeds
Include more iron-rich leafy greens like kale and beet greens in your daily meals
Use cast iron cookware, which can slightly increase the iron content of your meals

These simple swaps and additions can make a big difference to your overall iron intake without needing to overhaul your diet.

Getting Your Iron Levels Tested in Australia

If you’re unsure where you stand, it’s worth booking in with your GP for a simple blood test. A full iron study will usually include serum iron, transferrin saturation, ferritin, and total iron-binding capacity. Ferritin is often the most telling marker, as it reflects stored iron in the body.

Make sure you request a copy of your results and discuss them thoroughly. If your levels are borderline, you might be able to correct them with dietary changes alone. If they’re low, your doctor will talk you through your options, which could include supplements or further investigation into underlying causes.

Don’t Ignore Your Iron

Low iron isn’t just about tiredness. It can affect your ability to concentrate, your immune function, and even your mood. And for women, in particular, managing iron levels can be a key part of managing hormonal balance and energy throughout the menstrual cycle.

As part of a Paleo lifestyle, it’s easy to eat well and meet your nutritional needs—especially with the emphasis on real food, quality protein, and nutrient-dense vegetables. But even the best diets can fall short if you don’t listen to your body. If you’re feeling “off” or just not as energised as usual, consider whether iron could be a piece of the puzzle.

Have you ever had your levels checked? How were they?

Smoked Mackerel with Fresh Beet Slaw

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I just love making my own ‘slaw’ – they’re quick to prepare, incredibly versatile, and perfect to keep in the fridge for days when time is short but healthy eating is still a priority. Whether you need a side dish, a main salad, or something vibrant to brighten up a lunchbox, homemade slaw is a great option. This particular variation features raw beetroot, which gives it a deep ruby colour and earthy sweetness. It looks as good as it tastes and makes a stunning addition to any Paleo plate.

Paired with smoked mackerel, this beet slaw transforms from a simple salad to a satisfying meal. The mackerel not only adds a smoky, savoury contrast to the sweetness of the beetroot but also provides a fantastic source of protein and beneficial omega-3 fatty acids. It’s one of those simple dishes that feels more special than the effort it requires, making it ideal for a midweek lunch or an easy dinner that won’t leave you feeling sluggish.

If you’re looking for fresh lunchbox inspiration or want a colourful side to accompany your grilled meat or fish, this recipe is one to bookmark.

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5 from 1 vote

Smoked Mackerel with Fresh Beet Slaw

This Smoked Mackerel & Beet Slaw is a refreshing and nutritious Paleo lunch option. Easy to prepare and packed with vibrant flavours, it's perfect for meal prepping and keeping in the fridge for a quick, healthy pick-me-up.

Prep Time20

Cook Time17

Total Time37

Course: Lunch

Cuisine: Fish, Paleo

Keyword: Healthy Slaw, Paleo Lunch, Smoked Mackerel Beet Slaw

Servings: 4 serves

Calories: 350kcal

Cost: $15

Equipment

Mixing bowl
Large Bowl
Grater
Chopping Board

Ingredients

2 strips smoked mackerel

For the Slaw:

2 raw beets
4 medium carrots
¼ red cabbage
¼ white cabbage
2 green apples
Handful pumpkin seeds
Handful flaked almonds
75 ml red wine vinegar
40 ml olive oil
Sea salt to taste

Instructions

Prepare the Slaw: Chop both cabbages as finely as possible. Grate the carrots, beets, and apples, and combine all in a large bowl.
Make the Dressing: In a separate bowl, combine the red wine vinegar and olive oil. Gradually stir this dressing into the slaw mixture until well combined.
Add Crunch: Mix in the pumpkin seeds and flaked almonds. Season to taste with sea salt.
Store Properly: Cover the slaw with clingfilm and store it in the fridge. The flavours will develop over 3-4 days, making it even more delicious.
Serve with Mackerel: When ready to serve, add the slaw to your lunchbox with 2 good-sized strips of smoked mackerel per portion. Remove the bottom skin if preferred. Ensure the lunchbox lid is tightly sealed to avoid leaks.

Why Beetroot is a Slaw Game-Changer

Beetroot often gets overlooked in raw preparations, but when shredded, it brings both a pleasing crunch and a natural earthy sweetness that balances perfectly with acidic dressings and creamy elements. Nutritionally, it’s a powerhouse. Beets are rich in folate, manganese, potassium, and antioxidants, including betalains – the compounds responsible for their bold colour. They’re known for their anti-inflammatory and detoxifying properties, and they support heart health and stamina, which is especially useful if you’re active or trying to get more from your workouts.

Unlike traditional coleslaw, which is often weighed down by mayonnaise or sugar-laden dressings, this Paleo version keeps things clean. You get all the flavour and texture with none of the dairy, refined sugar, or processed oils. And best of all, it’s just as creamy and satisfying – but in a much more nourishing way.

Benefits of Smoked Mackerel in Your Diet

Smoked mackerel is a brilliant addition to your Paleo kitchen. It’s ready to eat, full of flavour, and loaded with nutrients. High in omega-3 fatty acids, it helps support brain function, heart health, and reduces inflammation. For anyone following a Paleo lifestyle, prioritising healthy fats is key, and oily fish like mackerel tick all the boxes.

In this recipe, the rich and smoky fish contrasts beautifully with the crisp and colourful slaw. The result is a complete meal that’s light yet satisfying and hits all the macronutrient targets you need – healthy fats, protein, fibre, and plenty of vitamins and minerals.

How to Customise Your Slaw

This recipe is incredibly flexible, and that’s one of the reasons I love it so much. Once you get the hang of making slaw, it becomes second nature to mix it up depending on what you have in the fridge. Here are a few ideas to adapt it:

Switch the protein: If smoked mackerel isn’t your thing, try canned wild salmon, grilled chicken, or even boiled eggs for a vegetarian option.
Add herbs: Fresh dill, parsley, or coriander can lift the flavours and make everything feel even more fresh.
Include crunch: Add some finely sliced red cabbage, fennel, or carrot to mix up the texture and boost the veg content.
Try different dressings: While this slaw works beautifully with a citrusy, olive oil-based dressing, you can also try tahini, apple cider vinegar, or even a drizzle of coconut milk for a creamy finish.

Meal Prep and Storage Tips

This beet slaw holds up well in the fridge for several days, making it an ideal meal prep option. In fact, the flavours develop and meld even more if left overnight, so you may find it tastes better the next day. If you’re planning to eat it across a few days, store the slaw and smoked mackerel separately to keep everything fresh.

Portion into containers for a grab-and-go lunch, or keep the slaw as a base and change up your protein topping each day to keep things interesting.

Serving Suggestions

This slaw is brilliant on its own, but if you’re putting together a fuller plate or entertaining guests, it also works well with:

Grilled lamb chops or steak – the sweetness of the beetroot complements rich red meat
BBQ prawns or scallops for a lighter seafood twist
Roasted sweet potato wedges for a more filling meal
A slice of Paleo seed bread for extra texture and crunch

It also makes a gorgeous side dish for summer gatherings, especially when you want to offer something that looks impressive without spending hours in the kitchen.

Make it a Crowd-Pleaser

The recipe below yields around four generous servings, but it can easily be scaled up. It’s a great option if you’re feeding a group, heading to a potluck, or prepping meals for a busy week. If you’re serving a family, you might want to double up – leftovers rarely last long.

The colours are striking, and it always catches people’s eye at the table. It’s the kind of dish that gets people asking for the recipe.

Why This Recipe Works So Well

There’s a reason this dish has become a staple for me. It’s quick to prepare, deeply nourishing, and adaptable to so many situations. Whether you’re looking to boost your veggie intake, get more oily fish into your diet, or just want something that feels like more than “just a salad,” this ticks all the boxes.

It’s also ideal for those busy weeks when you need something fast but still want to feel good about what you’re eating. Ten minutes of prep, and you’ve got something delicious, colourful, and satisfying ready to go.

Get Creative with Your Own Slaw

Have you got your own slaw recipe? Maybe you like a North African spin with cumin and coriander seeds? Or perhaps you’ve got a go-to mix of crunchy veg and creamy dressing? If so, I’d love to hear about it. You can check out my North African Carrot Slaw for inspiration if you're looking to branch out with new flavours.

That’s the beauty of Paleo recipes like this – they’re a base, a starting point, and a chance to be creative while sticking to wholesome, real ingredients.

Final Thoughts

This vibrant and nutritious slaw paired with smoked mackerel is perfect for a healthy Paleo lunch. The raw beets add a beautiful colour, while the smoked mackerel provides a rich source of protein and omega-3s. Additionally, enjoy the refreshing crunch and the delightful blend of flavours that develop over time.

Do you have your own slaw variations? I’d love to hear about your favourite combinations in the comments below!

Is Quinoa Paleo?

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So we know that grains aren't Paleo, but what about the pseudo grains such as quinoa (pronounced “keen-wah”) chia seeds and buckwheat? Are they considered acceptable for a paleo diet? The answer is no, and here’s the reason why…

Pseudo grains are actually seeds, not grains, but are loaded with anti nutrients and carb heavy. If it looks and acts like a grain – it’s a grain! Quinoa seems to be a really fashionable “health food” at the moment – but do you really need it?

Just like other grains, quinoa contains anti nutrients like phytic acid, lectins and saponins – substances not tolerated well – and not good for gut health and permeability. Phytic acid binds to minerals preventing you from absorbing them – it can even leach minerals from your body for this purpose. Lectins and saponins are culperates in gut permeability which can lead to leaky gut.

Whilst properly preparing grains by soaking and sprouting can help to minimise the amounts of anti nutrients in the grains, it won’t get rid of them entirely.

Quinoa is popular because it’s high in protein, yet many paleo foods such as grass-fed meat and leafy green vegetables are actually far better sources of protein.

Before you can eat grains like quinoa, a lot of processes need to happen – which is why it is a “modern” food. Pseudo grains need to be ground, separated, roasted and rinsed. Would you do all that work yourself just to add in a small about of quinoa to you lunch?

Whilst some people may tolerate properly prepared grains,if you are in any doubt, it’s surely best to avoid them altogether. There are so many paleo friendly alternatives, such as cauliflower rice, zucchini noodles or spaghetti squash.

Pseudo Grains and Digestive Health

Many people turn to pseudo grains like quinoa, buckwheat, and amaranth under the impression that they’re a safe, gluten-free alternative to traditional grains. However, for those following a Paleo lifestyle, especially anyone dealing with autoimmune or digestive issues, pseudo grains can be problematic. These seed-based imposters often come with similar drawbacks as true grains — most notably, they contribute to gut irritation and inflammation due to their anti-nutrient content.

The lectins found in pseudo grains can bind to the lining of the gut and, over time, contribute to compromised intestinal barriers. This is especially concerning for individuals who already struggle with food intolerances, IBS, or autoimmune flare-ups. Even if you're not currently symptomatic, regularly consuming pseudo grains can create a low-grade inflammation that may go unnoticed — until it becomes a more significant health issue.

Are Pseudo Grains Ever Paleo-Compatible?

There is a small subset of Paleo followers who advocate for the occasional use of soaked or sprouted pseudo grains, arguing that preparation methods can render them less harmful. While it’s true that soaking and fermenting can reduce levels of phytic acid and other anti-nutrients, it does not eliminate them completely. For strict Paleo adherents, the benchmark is clear: if you couldn't have reasonably prepared it using traditional, pre-agricultural methods, it doesn't belong on your plate.

That said, everybody is different. Some people who follow a more relaxed version of Paleo may choose to include a small amount of well-prepared pseudo grains, particularly after they’ve healed their gut. But for those looking to follow Paleo principles for maximum health optimisation, it makes more sense to focus on truly nutrient-dense, ancestral foods that require minimal preparation and are rich in bioavailable nutrients.

Better Paleo Alternatives to Pseudo Grains

Rather than attempting to recreate grain-like dishes using quinoa or buckwheat, it’s far more rewarding to experiment with truly Paleo-friendly alternatives. Here are some favourite substitutions that work well in most recipes and are kinder on your digestion:

Cauliflower Rice: A perfect stand-in for couscous or rice, it’s light, easy to digest, and can be flavoured in endless ways.
Spaghetti Squash: A brilliant noodle replacement for dishes like spaghetti Bolognese or stir-fries.
Zucchini Noodles (Zoodles): Ideal for cold noodle salads or warm pasta-style meals with a Paleo pesto or tomato sauce.
Coconut Flour & Almond Meal: Great for baking, thickening sauces, or creating Paleo-style flatbreads and pancakes.
Sweet Potato: A nutrient-rich option that provides fibre and carbohydrates without the gut irritants found in grains.

These alternatives are not only more aligned with Paleo principles, but they also tend to be easier to prepare and integrate seamlessly into meals without the complications of soaking, rinsing, or fermenting.

Environmental and Ethical Considerations

Another important angle to consider with pseudo grains like quinoa is sustainability. As demand for these crops has skyrocketed in recent years, especially in Western countries, it has led to issues in the regions where they are traditionally grown. In parts of South America, local populations are now unable to afford quinoa due to export-driven price inflation.

From a sustainability and ethical perspective, choosing locally grown, in-season vegetables, pastured meats, and sustainable seafood aligns better with both the Paleo ethos and environmental responsibility. These foods are not just better for your health, but for the planet and local economies too.

Blood Sugar and Pseudo Grains

Another drawback of pseudo grains is their impact on blood sugar. Despite being promoted as low-GI or high-protein, most pseudo grains have a relatively high carbohydrate load. For people trying to regulate insulin, support fat loss, or manage energy levels, they can cause undesirable blood sugar spikes. This is especially true when consumed as part of a high-carb meal or in large quantities, which is often the case with quinoa-based salads or grain bowls.

By contrast, Paleo staples like leafy greens, fermented vegetables, and healthy fats provide a slower energy release, more stable blood sugar, and far more micronutrients per bite.

Why the “Health Food” Halo Can Be Misleading

The rise of pseudo grains has been helped along by slick marketing, wellness trends, and an increasing demand for gluten-free products. But just because a product is gluten-free or organic doesn’t mean it’s Paleo — or healthy. Many people assume that anything labelled a “superfood” must be good for them, without questioning its preparation process, origin, or effects on the body.

This health halo effect is particularly strong with quinoa, often presented as the perfect protein source. But its protein is incomplete (unlike that from meat or eggs), and the minerals it does contain may not be well absorbed due to anti-nutrients. It’s essential to critically evaluate these trends, especially when your health is your top priority.

The Simplicity of a True Paleo Diet

One of the best parts of Paleo is how simple it can be. There's no need to chase exotic or trendy foods when the most nourishing meals are often the most basic. A grass-fed steak, roasted seasonal vegetables, a handful of macadamia nuts, and a drizzle of olive oil can offer more nutrition and satiety than any pseudo grain bowl.

With just a little planning and prep, you can create meals that support gut health, blood sugar balance, and overall vitality without ever reaching for quinoa, buckwheat or other “healthy” grains.

Final Thoughts on Pseudo Grains

While pseudo grains might seem like a harmless or even healthy compromise, they simply don’t measure up when compared to the nutrient-dense whole foods that form the foundation of a true Paleo lifestyle. Whether your goal is to reduce inflammation, support digestion, lose weight, or just feel better day to day, the best results come from choosing foods your body was designed to eat.

If you’re new to Paleo or still experimenting with what works for you, consider taking a break from all grains and pseudo grains for 30 days. Then, if you reintroduce them, take note of how your body responds. You might be surprised just how much better you feel without them.

Do you avoid all grains, or do you eat some in moderation? How do you prepare them? I’d love to hear what you think about pseudo grains like quinoa, in the comments below.

Paleo Diet Recipe Primal Carrot, Blood Orange and Ginger Soup

Carrot, Blood Orange & Ginger Soup (Paleo)

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Few things are as satisfying as a bowl of homemade soup, especially when it's bursting with natural flavour, vibrant colour, and genuine health benefits. This Carrot, Blood Orange, and Ginger Soup delivers on all fronts. It’s sweet yet spicy, creamy yet light, and it brings a beautiful sunset hue to your table that’s sure to impress anyone you’re serving — including yourself. Whether you’re looking for a dinner party starter or a make-ahead lunch that lifts your spirits, this soup is a nourishing and delicious option.

Literally bursting with beta carotene and vitamin C, the ginger in this soup packs a real zing while the turmeric and coriander provide delicate and warming undertones. Enjoy this Carrot Blood Orange Ginger Soup as an appetiser with friends, and make plenty extra to have for lunch the next day. It’s a perfect example of how clean eating can be both comforting and exciting. For added texture, top it with toasted flaked almonds just before serving — they add a satisfying crunch and a touch of nutty flavour that finishes the dish beautifully.

If you don’t have blood oranges on hand, don’t worry. Regular oranges will still offer the sweet citrus notes that balance the spice and earthiness in the soup. That said, blood oranges do bring a slightly more complex flavour and a dramatic colour that really makes this soup stand out.

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5 from 1 vote

Carrot, Blood Orange and Ginger Soup

This vibrant Carrot, Blood Orange, and Ginger Soup is packed with vitamins and bursting with flavour. Perfect for a healthy lunch or appetiser, it's easy to make and sure to impress.

Prep Time10

Cook Time30

Total Time40

Course: Lunch

Cuisine: comfort foods, Fusion, Paleo

Keyword: Carrot Blood Orange Ginger Soup, Healthy Soup, Paleo Soup, Vitamin C Soup

Servings: 4 Serves

Calories: 150kcal

Cost: $8