Paleo Archives - Page 28 of 34

Atkins diet v paleo primal differences comparision-min

9 Reasons Why Paleo isn’t Atkins

July 11, 2012/16 Comments/in Blog Posts, Food, Paleo, Weight Loss /by Suz

Now that more people have heard of Paleo, I've notice it is often assumed to be a different name for the Atkins Diet. “Oh, so you’re doing Atkins…”. Well actually, no. I follow a Paleo Diet, which is completely different to Atkins.

1. Low-Carb?

The main difference between Paleo and Atkins is that Atkins IS low-carb. In the induction phase (the initial two weeks), less than 20g of carbs a day are consumed, rising to about 20g – 60g a day in the Ongoing Weight Loss Stage. This is designed to keep the body in a state of Ketosis, which seems to be very beneficial to achieving weight-loss. Whilst a great number of people do eat a low-carb Paleo diet (keeping carbs under 50g a day seems popular); Paleo is not a low-carb diet tweet this quote Indeed, a lot of people, particularly Paleo athletes and crossfitters, eat a far higher carb ratio (though obviously these carbohydrates come from foods like sweet potatoes and fruit – rather than refined carbs).

2. Counting, Counting, Couting…

As carbs rule on Atkins, counting is essential. An Atkins diet requires measuring, weighing and recording of the carbohydrate content of everything that’s eaten. Paleo is just about eating real food and avoiding grains, legumes and dairy – so no weighing, counting, measuring and journaling is required. So. Much. Easier.

3. Grass-Fed, Organic?

A Paleo diet is all about food quality. Meat in particular, is ideally grass-fed and organic. Processed, grain-fed, intensively farmed meat is to be avoided. On Atkins however, the source of the food isn't of such importance (though they do seem to be paying more attention to quality).

4. Processed?

A simple “is it Paleo” test can be resolved like this: if it’s in a packet, it probably Paleo tweet this quote . If it’s in a packet, it could well be Atkins. Atkins have a whole rage of processed convenience foods, that meet the Atkins low-carb rule; but would fail miserably to be classed as Paleo foods, with their long list of ingredients.

5. Allowable Foods

Whilst a Paleo diet omits grains, legumes and (sometimes) dairy, on an Atkins diet, these are all permissible – providing they are low in Calories. You can consume sweeteners, diet soda, seed oils, soy, Atkins chocolate bars, Atkins crisps – and lots of other very un-Paleo foods on Atkins.

6. Purpose

I also think the purpose of the plans is very different. Atkins followers tend to be following the plan for weight-loss – once they get to their goal weight, they generally stop eating an Atkins Diet. Paleo however, attracts followers for many reasons. Weight loss is definitely a driver, but many people come to Paleo to improve their athletic performance too. Health is a key motivation for many looking to reverse/ improve health issues such as diabetes, allergies and auto-immune conditions.

7. For Life, Or Just For a Bikini?

Generally, Atkins seems to be followed until weight-loss goals are achieved. Paleo is more of a lifestyle; a way of eating and living that is easy to follow forever.

8. Not Just Eating

It’s also important to bear in mind that as well as nutrition, fitness, strength, stress-reduction, balance, sleep and sunshine are amongst the lifestyle factors that Paleo addresses. Atkins appears to be primarily focused on diet, rather than lifestyle factors.

9. Paleo-Atkins?

It is possible to be Paleo-Atkins; but many people are also Paleo-not-Atkins.

Have people told you “oh, Paleo – that’s like Atkins”, when you tell them how you eat? Have you ever tried Atkins? I’d love to hear your thoughts and experiences on Atkins and Atkins V Paleo in the comments below!

319 Paleo Foods – The Definitive Paleo Food List

July 6, 2012/32 Comments/in Blog Posts, Food, Paleo /by Suz

I created this Paleo Food List after getting fed up with people commenting on how restrictive they think my Paleo diet must be. Especially when you consider that the bulk of a SAD diet seems to contain just one ingredient: Wheat.

Bread, pasta, pizza, cakes, cookies, pretzels, muffins, scones, breakfast cereals, donuts, waffles and crackers – they are all made with wheat. Hardly variety.

I’ve put this post together to try to demonstrate just how much variety a Paleo diet includes. All it omits is grains, legumes and (for some) dairy. Which means it includes literally hundreds of completely different types of foods.

The basic “Paleo Food List” contains Meat, Fish, Eggs, Nuts, Seeds, Vegetables and Fruit – which I’ve listed 319 different examples of; both different varieties – and in the case of meats different cuts.

Leafy & Salad Vegetables

Amaranth, Arugula, Beet greens, Bok choy, Broccoli Rabe, Borage greens, Brussels sprout, Cabbage, Catsear, Celery, Celtuce, Ceylon spinach, Chaya, Chickweed, Chicory, Chinese Mallow, Chrysanthemum leaves, Collard greens, Corn salad, Cress, Dandelion, Endive, Fat hen, Fiddlehead, Fluted pumpkin, Garden Rocket, Kale, Komatsuna, Kuka, Lagos bologi, Lamb's lettuce, Land cress, Lettuce, Lizard's tail, Melokhia, Miner's Lettuce, Mizuna greens, Mustard, Napa cabbage, New Zealand Spinach, Orache, Pak choy, Paracress, Poke, Radicchio, Sea beet, Sea kale, Sierra Leone bologi, Soko, Sorrel, Spinach, Summer purslane, Swiss chard, Tatsoi, Turnip greens, Watercress, Water spinach, Winter purslane and Yarrow

Flowers and flower buds

Artichoke, Broccoli, Caper, Cauliflower, Courgette flowers and Squash blossoms

Bulb and stem vegetables

Asparagus, Cardoon, Celeriac, Celery, Elephant Garlic, Florence fennel, Garlic, Kohlrabi, Leek, Kurrat, Lotus root, Nopal, Onion, Pearl onion, Prussian asparagus, Spring Onion/Scallion, Shallot, Welsh onion and Wild leek

Root and tuberous vegetables

Bamboo shoot, Beetroot, Burdock, Broadleaf arrowhead, Camas, Canna, Carrot, Cassava, Chinese artichoke, Daikon, Elephant Foot yam, Ensete, Ginger, Hamburg parsley, Horseradish, Jerusalem artichoke, Jícama, Mashua, Parsnip, Pignut, Prairie turnip, Radish, Rutabaga, Salsify, Scorzonera, Skirret, Swede, Sweet Potato or Kumara, Taro, Ti, Tigernut, Turnip, Ulluco, Water chestnut, Yacón and Yam

Sea vegetables

Aonori, Carola, Dabberlocks or badderlocks, Dulse or dillisk, Hijiki, Kombu, Laver, Mozuku, Nori, Ogonori, Sea grape, Sea kale, Sea lettuce and Wakame

Other Vegetables/ Fruits

Bell pepper, Bitter melon/Bitter gourd, Chayote, Courgette, Cucumber, Ivy Gourd, Eggplant/Aubergine/Brinjal, Luffa, Pumpkin, Squash, Sweet pepper (Capsicum), Tinda, Tomatillo, Tomato and Winter melon

Fruits

Apple, Apricot, Avocado, Banana, Bilberry, Blackberry, Blackcurrant, Blueberry, Currant, Cherry, Cherimoya, Clementine, Date, Damson, Dragonfruit, Durian, Eggplant, Elderberry, Gooseberry, Grape, Grapefruit, Guava, Huckleberry, Jackfruit, Jambul, Kiwi fruit, Kumquat, Lemon, Lime, Lychee, Mandarine, Mango, Cantaloupe melon, Honeydew melon, Watermelon, Rock melon, Nectarine, Orange, Peach, Pear, Pitaya, Plum, Pomegranate, Purple Mangosteen, Raspberry, Redcurrant, Rambutan, Satsuma, Star fruit, Strawberry, Tangerine and Ugli fruit

Beef

Blade Steak, boneless, Blade Oyster Steak, Blade Roast, Chuck Steak, Chuck Roast, Rib Roast, bone in, Rib Eye Steak, Rib Eye Roast, Rib Steak, Rib Roast, Sirloin Steak, T-Bone Steak, Sirloin Steak, boneless, Sirloin Roast, boneless, Fillet Steak, Fillet, Rump Steak, Topside Steak, Topside Roast, Silverside, Round Steak, Brisket and Skirt Steak

Lamb

Neck rosettes, Shoulder roast, Shoulder roast, boneless, Forequarter roast of chops, bone-in, Forequarter chops, Best neck cutlets, Rib loin cutlets, Rib loin (rack) roast, Rib loin chops, Rib loin roast, Mid loin chops, Mid loin roast, Chump chops, Chump roast, Leg roast, bone-in, Leg steak, Leg chops, Shank, bone-in and Lamb Breast

Pork

Foreloin roast, Foreloin chop, Loin roast, bone in, Loin chops, Rump chop, Rump steak, Leg chop, Leg steak, Leg, Hock, Trotter, Hand, Belly, Bacon and Ham

Chicken

Whole Chicken, Halves, Breast Quarters, Split Breast, Split Breast without Back, Boneless, Skinless Breast, 8-Piece Cut, Whole Chicken Wing, Wing Drummettes, Wing Mid Section with Tip, Wing Mid Section, Whole Chicken Leg, Boneless, Skinless Leg, Thigh, Boneless, Skinless Thigh, Drumsticks and Giblets

Other Meats

Alligator, Bear, Bison, Crocodile, Duck, Elk, Emu, Goat, Goose, Kangaroo, Ostrich, Pheasant, Quail, Rabbit, Rattlesnake, Reindeer and Venison

Offal/ Organ Meats

Liver, kidney, heart, sweetbread, brain and tripe

Fish

Bass, Dogfish , Eel, Flounder, Haddock, Hake, Halibut, Herring, Hoki, Krill, Lobster, Mackerel, Mackerel icefish, Monkfish, Mullet, Mulloway, Mussels, Nephrops, Oysters, Perch, Pikeperch, Plaice, Pollock, Prawn, Red Snapper, Rock lobster, Sablefish, Saithe, Salmon, Sardines, Scallops, Sea bass, Shark, Shellfish, Shrimp, Sole, Sunfish, Swordfish, Toothfish, Trout and Tuna

Oils and Fats

Avocado oil, bacon fat, butter, coconut oil, ghee, lard, tallow, nut butters, walnut oil, macadamia oil, olive oil and coconut milk/ cream

Eggs

Hens eggs, duck eggs and goose eggs

Nuts & Seeds

Almonds, pistachios, macadamia nuts, brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds (pepitas), pecans, walnuts, pine nuts, chestnuts, cashews and hazelnuts

Quite some variety, isn't it?

When you consider the number of different ways you can prepare and cook your Paleo ingredients – the recipe potential is unlimited.

Have I missed off any of your favourite Paleo foods? Or do you disagree with some of the foods I've included? Let me know in the comments!

Real food summit online paleo primal event underground wellness

Announcing The Real Food Summit

July 3, 2012/6 Comments/in Blog Posts, Events, Ex, Food, Paleo, TD /by Suz

After the fantastic Paleo Summit a few months ago, Sean Croxton is about to launch another health conference – the Real Food Summit. This is aimed at anyone interested in real, whole food and is free to attend.

There are so many great speakers I’m really looking forward to learning from, including:

• Chris Kresser talking about the importance of fish and seafood
• Paul Check on how eating whole foods impacts your mind, body, and soul
• Jeffrey Smith on genetically modified foods
• Mark McAfee talking about how raw milk can heal a broken immune system
• Chris Masterjohn on the nutritional wisdom of Weston A. Price

There are a total of 27 video presentations that will be free to watch during the nine-day summit, by different speakers on many different topics. The Real Food Summit starts in a few days time, on Sunday 8th July (AKA Monday 9th July for those of us in Australia).

Pre-register here if you’re interested in attending the free event – and as an extra bonus everyone who pre-registers will receive a presentation by real food farmer and activist Joel Salatin called “Real Food Defined”

I think this will be a great summit to attend for those already into Paleo, but also to share with those friends and family interested in Paleo, but not quite ready to change their diets…

Have you signed-up to the Real Food Summit yet?

Paleo diet friendly pet food animals dogs cat grain free-min

Paleo Pet Food

June 17, 2012/37 Comments/in Blog Posts, Food, Paleo /by Suz

I'm looking after some dogs at the moment, in the owners home. I'd assumed animal nutrition – Pet Food – would be difficult to get wrong – but I couldn't have been more incorrect with that assumption.

Surely dogs are supposed to eat raw meat? That would make a lot of sense, as in the wild what else would they eat?

The tins of dog food we've been left contain the following ingredients:
Meat including chicken, beef, lamb and pork; vegetables; vegetable protein; pasta; vegetable oil; cereal; gelling agents; gluten; vitamins & minerals; vegetable fibre; flavours; colouring agents.
Looking at some other brands of Pet Food, these certainly aren't the worst either.

We've also been instructed to boil up pasta and add it to the food to keep the weight of the dogs down. This is, apparently, on instruction of the vet. I can't think of a single good reason to give animals pasta.

Sadly as these aren't my dogs I can't change their menu, but it has made me wonder how different the dogs would be on a different diet – and what the ingredients in their food is doing to them?

Have you got dogs, cats or other pets? What Pet Food do you feed them? I'd love to hear what happened if you changed their diets to a more natural way of eating.

The Age Victoria Newspaper article Melbourne Australia paleo diet the paleo network interview-min

Melbourne Paleo

June 3, 2012/8 Comments/in Australian, Blog Posts, Ex, Journalism, Paleo /by Suz

Welcome to those who've found the site through the article in this weekends “The Age” newspaper.

It's great to see Paleo getting more and more publicity and for more people to consider removing the grains and changing their diets.

If you're interested in finding out about Paleo there's lots of information on the site and a free guide to Paleo Australia ebook you can download now, sign up to my newsletter on the right to get your free guide.

The Definitive Guide to Paleo Sweeteners

May 31, 2012/14 Comments/in Blog Posts, Paleo /by Suz

Whenever I write about sugar, I get a lot of spam comments trying to advertise brands of “natural, healthy” sweeteners that, apparently, are simply bursting with healthiness. I’m also constantly aware of people choosing artificial sweeteners to avoid sugar; as well as people choosing “natural” sweeteners over artificial, or just regular sugar.

So what is the difference between all of these types and brands of sweeteners? Are there really new natural sweeteners out there, or is it just clever marketing of an existing product, with a new brand name?

Natural Sweeteners

A natural sweetener, by definition is one that is unprocessed, and naturally occurring in nature – in the same state (or requiring minimal processing that you could do yourself). A lot of sweeteners sold as natural, actually require a lot of refining and processing to get to the state they reach us in – far from natural.

Stevia

One of the most talked about sweeteners, Stevia is actually a herb. It has a natural sweet taste, but no actual sugar molecules. The green leaf Stevia plant is therefore a great alternative to sugar. Unfortunately, far more readily available than the green leaf versions, is the white powdered form of Stevia (i.e. branded as Natvia, Truvia or Sun Crystals). This is very processed, and definitely one to be avoided.

Honey

Raw Honey is a great natural sweetener. Using a local honey is even supposed to reduce hayfever. Whilst honey is natural (and in fact the only sweetener I use), it still produces an insulin effect and is definitely best suited for occasional use – as are all forms of sweeteners.

Maple Syrup, traditionally made Agave Nectar (Miel de Agave), Sorghum Syrup, Coconut Sugar, Palm Sugar, Molasses, Date Sugar, Cane Sugar, Fruit Juice, Muscovado and Sucanat are also natural sugars – but, again, no sweetener is the healthier choice, even if they are natural! Incidentally you might have seen Brown Rice Syrup in you health food shop – and whilst it too is “natural”, it contains malt and is therefore a source of gluten!

Not So Natural?

Agave Nectar is another one that seems to be thought of as another supremely healthy product. Agave is natural, in that it comes from the juice of the agave plant. It has a low glycemic profile, which means less of an insulin spike. However, this is because Agave nectar contains only 10% glucose – which means the other 90% is fructose, which comes with all sorts of health issues and is definitely to be avoided. Not only should Agave be avoided for its high fructose concentration, but it also contains saponins; toxins that have less than desirable effects on the body. Agave Nectar is produced in a not too dissimilar way to High Fructose Corn Syrup – yet at least HFCS is seldom marketed as a healthy sweetener.

Turbinado Sugar and Sugar Alcohols (i.e. xylitol and erythritol) are also not natural; but often sold with impressive health claims.

Artificial Sweeteners

The chemical sweeteners really are a no brainer. Recognised as toxins in the body – and in many cases not established enough for us to really understand their impact, I can’t see any reason why anyone would want to consume these. There is also a lot of research into the insulin response, with many suggesting that the sweet taste, even in the absence of sugar, is enough to trigger an insulin response.

Artificial sweeteners include Aspartame (sold as NutraSweet or Equal), Saccharin (Sweet n Low), Sucralose (Splenda), Acesulfame-K (Sunette or Sweet One), Sorbitol, Mannitol and Tagatose.

Sweeteners – Are They Paleo?

Whilst the natural sweeteners are without doubt less harmful than their chemical or processed alternatives, they still aren’t “Paleo”. As an occasional treat Raw Honey is the only sweetener I would suggest.

Ultimately, it’s best to give up the need for constant sweetness. Since doing so, I’ve found my taste buds have changed and I no longer crave sweet things like I used to. Try giving up sugar; after a few weeks you’ll be glad you did!

Have you given up sugar? If not, what types of sweeteners do you use?

The Slow Paleo Transition

May 25, 2012/9 Comments/in Blog Posts, Paleo, Primal /by Suz

A lot of people seem to prefer to jump straight into Paleo. To clean out the kitchen, buy new cookbooks and go cold turkey on the grains all on the same day.

For others however, jumping straight in is a scary prospect. After eating a certain way for an entire lifetime, a slow, gradual transition into Paleo is the favoured approach for many. So how do you make a slow transition?

There are lots of plans that I think lead very gently into a Paleo diet, making it much easier to become “fully Paleo” without any fuss or issue. A lot of people who used to rely on refined grains, find suddenly cutting off those carbs can result in “carb flu”. This can last for a couple of weeks, and is not an enjoyable experience – but well worth persevering with to come out the other side, feeling like a new person.

Research and Reading

I always think the best start to a new routine is research. Understand exactly what you’re doing and why. Read everything you can Paleo from blogs, ebooks and books such as Mark Sisson’s Primal Blueprint and Robb Wolf’s The Paleo Solution.

Replace Industrial Oils

A quick win is to replace industrial seed oils with coconut oil and olive oil. You won’t feel your missing out on anything by throwing away the canola, sunflower, soybean, vegetable oil and margarine – but your body will thank you for it!

Quit Sugar

Giving up sugar is a great next step. Until you do this, you probably won’t realise how much sugar you actually eat. Ebooks like the Balance Bites “21 Day Sugar Detox” and Sarah Wilsons “I Quit Sugar” make the process easier, by taking you through this step by step.

Weston A Price

Once seed oils and sugar are in hand, I think adopting a Weston A Price approach would be an easy transition. This will enable you to focus on the quality of the food you eat. You don’t have to give up grains – yet – but you will be preparing them the minimise the harmful effects. You’ll still be consuming dairy, but you’ll be careful to ensure it’s good quality, raw dairy, which will be a significant bonus to your health.

Primal BluePrint

Once you become used to Weston A Price, it’s time to let go of the grains and address the rest of your lifestyle. Mark Sisson’s Primal BluePrint plan is the perfect next step. You’ll get rid of the grains, but keep the dairy. You’ll see the importance of the rest of your life and start sprinting and lifting heavy things. You’ll see the importance of sunshine, reducing stress and sleeping well. You’ll understand that there will be occasions you don’t make good food choices, but with the 80:20 rule, that’s ok – you’re getting it right far more often than not.

Whole30

One the Primal diet is dialled in, it’s time to go fully Paleo. I think the Whole30 is the best way to start this – and having been Primal, all you’re going to give up is dairy; not a big ask at all. A dedicated 30 days will enable you to see the benefits of eating this way and start to develop habits and routines.

Fully Paleo

After the Whole30, you can assess how you feel and slowly start to reintroduce foods (if you feel you really missed dairy, for example).

With a slow transition, you should be able to go from a SAD to a Paleo diet, without any real hardship or difficulty.

What was (or will be, for those just learning about Paleo!) your approach? Are you black or white, or do you prefer a slow transition? Did I miss any steps in a gradual transition?

Paleo or primal diet what's the difference-min

A Primal Diet, Or a Paleo Diet?

May 11, 2012/11 Comments/in Blog Posts, Paleo, Primal /by Suz

This way of eating, this lifestyle, is given so many names. You might follow a Paleo Diet or a Primal Diet – or perhaps you eat an Ancestral Diet or eat like a Caveman?

Does it matter what it’s called? And do the different terms even refer to the same way of eating?

Paleo Diet

The term “Paleo Diet” was coined by Loren Cordain and originally had a far less liberal stance on Saturated Fats. He has now updated his books on this and on the use of sweeteners, to the popular “Paleo Diet” followed by many today. Robb Wolf has also played a significant role in popularising the Paleo Diet as it is today.

As well as avoiding grains and legumes, Paleo also avoids dairy. In the Paleo community strict adherence to a Paleo diet is recommended for at least 30 days. After this period foods can slowly be re-introduced and any impact assessed to determine which foods have a detrimental effect and should be avoided in the future.

Primal Diet

The Primal BluePrint way of eating is from the book, written by Mark Sisson – and is much more than just nutrition. The plan places as much importance on movement, lifting heavy things, reducing stress, sleeping properly and getting some sunshine as it does on nutrition. Nutritionally Primal is very similar to Paleo in the avoidance of grains and legumes; dairy is where they differ. A Primal way of eating includes dairy – though it is recommended that it is raw dairy; from grass-fed Ruminants, un-pasturised and ideally fermented. Lacto-Paleo is another term used to describe eating a Paleo style diet, but with the inclusion of dairy.

The jury is still very much out on dairy. The growth hormones such as IGF-1 and the insulin response are behind the refusal of many, to include dairy in their diets. A lot of people find they don’t tolerate dairy well, which is reason enough to avoid it!

Ancestral Diet

This term can apply to any form of Paleo, but I hear this term used more amongst the scientific/ research pockets of the community.

Caveman Diet

This is the term almost exclusively used by the mainstream media when talking about any type of eating that touches on Paleo. The term “Caveman Diet” is usually accompanied by photos of cavemen, Fred Flintstone or semi-naked people eating raw meat! When people talk about a Caveman Diet, they seem to assume it’s required to act like a caveman too and don’t realise it’s about science, not re-enacting cavemen! I would never refer to a Paleo or Primal way of eating in this way, but ultimately if it raises awareness amongst more people, I guess it doesn't matter what it’s called!

There are a lot of descriptions of ways of eating that have similarities to Paleo. I think a gluten-free diet could come close (though I think many people avoid gluten, but replace it with other undesirable refined grains and processed foods). The Atkins diet is also commonly assumed to be Paleo – and whilst there are similarities, it’s very possibly to follow Atkins eating nothing but junk food; not Paleo! A Weston A Price way of eating also has many similarities.

How do you describe how you eat? Do you avoid using labels like “the Paleo diet” or “the Primal diet”?

Dr Terry Wahls Paleo Diet Multiple Sclerosis-min

Paleo & Multiple Sclerosis

May 9, 2012/2 Comments/in Blog Posts, Paleo /by Suz

I've been reading a lot about Dr Terry Wahls recently. Dr Wahls was diagnosed with Multiple Sclerosis in 2000 and immediately went on a quest to learn as much as she could about the chronic neurodegenerative disease – and how she could delay what seemed to be the inevitable decline to the illness.

After extensive research and experimentation she started eating essentially a Paleo diet, ensuring this included nine cups of non-starchy vegetables and berries each day. This diet ensures 45 nutrients, that appear to be essential to the brain, are consumed in sufficient quantities. Of course, a standard western diet is woefully deficient in these nutrients. Over time she reversed her MS; an amazing achievement.

It doesn't seem to be any great surprise that a diet of natural, real food can transform many diseases. But I was surprised to see MS Australia fundraising earlier this week – by selling cupcakes! I'm sure they sell well and I realise the people they are selling them to don’t have Multiple Sclerosis. But you wouldn't see a lung cancer charity fund raising by selling lighters. It surprises me to see so many charities fund raising by selling products that clearly don’t help with the condition.

What do you think about Dr Terry Wahls protocol and her recovery?

11 Things You Should Give Up To Be Paleo

May 5, 2012/19 Comments/in Blog Posts, Paleo /by Suz

Ok, so obviously grains, legumes and perhaps dairy are no longer on the agenda – but what else should you give up as you embrace a healthy Paleo lifestyle?

1. Marking Every Event With Food

Birthdays, Christmas, Easter, Valentine’s Day – it’s all become about the food! Whenever there is a celebration of any sort it is so often marked with food – and it’s very rarely grass-fed beef jerky, omega-3 enriched eggs and avocados. Instead of taking in birthday cakes to the office – how about marking your birthday with an impromptu office trip to the park or a social event?

2. Relying on Everything But Your Own Two Feet

So you've got a car and a bus pass? That doesn't mean you should use them all the time. We’re supposed to walk, it’s good to walk; find a way to incorporate it into your day!

3. Trying to Please

When all of your friends eat differently, it’s easy to feel alienated in your Paleo diet. They might suggest a pizza restaurant – or cook a non Paleo dinner for you. In the short-term the easy option is to eat the food and avoid the risk of offending them. But it’s time to think long-term; this is how you want to eat; this is important to you – so be strong and stick to your principles! Who knows, they might even respect you for it.

4. Unrealistic Expectations

If you've come to Paleo looking to lose 15kg in two weeks, think again! Paleo is not a diet, but something to follow for life. It might take a while to achieve the results you seek, but give it time and they will come.

5. Your Doctor?

If your doctor is more interested in treating your symptoms with drugs, rather than finding out the underlying issue; perhaps it’s time to look for a new doctor?

6. The Past

Perhaps you used to struggle with making good food choices, or you used to make pancakes every weekend. Just because you used to do things, maybe now is the time to let go of the past and make some changes!

7. Fears

Whether you have an irrational fear of fat lingering from your conventional wisdom, low-fat days; or a fear of getting ill – there’s no room or purpose for that fear anymore, besides positivity is far more constructive.

8. Excuses

It’s too easy to blame a hectic travelling schedule, long working hours or bad finances for making poor nutrition and fitness choices. If you want to make it happen, you can make it happen – drop the excuses!

9. The Middle of the Grocery Store

Unless you enjoy studying packets of junk food, to see how many ingredients you can’t pronounce – it’s time to give up the middle of the supermarket. Everything you need will be on the perimeter – or better still, outside at farmers markets!

10. Avoiding Sunshine

Another phobia it’s time to let go of! Whilst it’s not good to burn, getting some sunshine and making your own Vitamin D is a good thing!

11. Your Shock Absorbing Running Shoes with Nano Technology

How did our ancestors manage without them? Have you tried running barefoot?

What have I missed from the list? What else should you let go of as you embrace a healthy Paleo lifestyle?