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Paleo diet but it's natural nature food products label labelling

But It’s Natural! (Is It Really?)

If you’ve strayed from the perimeter of your local grocery store, you can’t have missed the endless products screaming at you that they are “natural”. The labels often heavily feature the colour green, which we associate with nature, and may even show images of endless fields in perfect sunsets. Often the packaging will be brown and have a recycled feel – it’s natural after all. Buy it! Buy it!

But what does natural actually mean? If something is natural, it has to be good for you, right? My view of “natural” is something that hasn’t been altered at all and is entirely in its natural state, like an organic banana. A survey last year by the Consumer Reports National Research Centre found that 60% of respondents actively looked out for “natural” labels, with 66% of those people believing it meant the product contained no artificial ingredients, no pesticides and no genetically modified organisms. Surely that’s a pretty reasonable understanding of a “natural” food?

Alarmingly there are no official definitions about what “natural” means on food labels, nor are there any Australian food standards governing how and when the term may be used.

Looking in my local Coles supermarket, I found a Jalna Fat Free Natural Yoghurt, in which the first two ingredients are “Pasteurised Skim Milk and Non-fat milk solids”. I also found a Natural Muesli by The Muesli Company, which contains Preservative 220, rolled oats and dried fruits (processes which surely take the raw ingredients away from their original, natural state?).

Another favourite, is Water Thins Natural Mini Crispbread. The ingredients… Wheat Flour, Cheese Powder [Milk Solids, Cheese Solids (Milk, Salt, Starter Culture, Enzymes), Mineral Salts (339, 331), Salt, Food Acid (330)], Salt, Vegetable Oil, Raising Agents (500), Rye Flavour. Salt? Perhaps the salt is natural? And how about Natural Glace Cherries? Guess what they contain? Cherries (60%), Sugar, Glucose Syrup, Food Acid (330), Natural Flavour, Natural Colour (163), Preservatives [202, 211, 220 (contains sulphites)]. So, I suppose they’re 60% natural…

None of the products I’d found mentioned being organic (which is what I’d consider natural) – and as for processed ingredients, additives, flavourings and preservatives, “natural” seems to be a total farce.

So what’s the answer? Well – as I’ve spoken about before – if it has a label, it’s far less likely to be natural and healthy than something with no label. And if the label makes health claims, you should probably not buy it.

What would you expect a “natural” food label to mean? Do you think there should be more rules about the labels food manufacturers are allowed to put on their products?

Did my address where I lived cause my asthma paleo

Did My Address Give Me Asthma?

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Long before I moved to Australia, I lived in an idyllic rural village in the South West of England, with open views of fields for miles around in each direction. The houses were beautiful cottages made of Cotswold stone, with roses in the gardens – and looked exactly as they would have a hundred years before. The local teenagers hung out by the park on horseback, and the two big houses hosted annual Summer Supper parties exactly as they had for generations. My elderly neighbour lived in the cottage his mother had been born in.

The village had a quaint old pub, a church, a nursery school, a post box and a play park. On the corner was a farm you could let yourself into, leave a couple of pounds in the honesty box, and help yourself to freshly laid eggs. The nearest shop was about six miles away, which was the closest option for even a pint of milk or loaf of bread (this was long before I’d ever even heard the word paleo). With miles of public rights of way, it was right in the middle of nature. And unfortunately a great big motorway.

The huge motorway was the main route from London to Wales and dissected the village in two. In the time I lived there, there was only one brief occasion when the constant rumbling of cars and heavy goods vehicles stopped – just for an hour or so. On this one afternoon, the entire motorway was closed after a serious accident. Rather than being blissful, the silence was eerie. Day in, day out, no matter how ungodly the hour, the roar of the motorway never ended. Along with the noise, the motorway covered the windows and walls of my should-have-been-yellow house, with a thick layer of dirt.

On hot days (rare in the UK), the better option was to be uncomfortably hot, rather than sleep with the windows open.

The fields that surrounded the village grew all sorts of different produce and it was fascinating to see a fallow field transform to a field of wheat in a matter of weeks – all from my kitchen window. Every so often I’d see the farm machinery spraying the fields, which would fill the air with a heavy, unpleasant smell for a couple of days. The type of smell you can taste, long before you get close to it.

Halfway down of one of the bridle paths, right next to the stream, was a huge steaming pile of (what I eventually learnt to be) human manure. I saw some of the best tomato plants I’ve ever seen growing up from that pile. The smell was one of the most unpleasant I’ve ever encountered, as made clear by my Labrador on her twice daily walks, who would do everything she could to drag me closer so she could have a good roll around in it (fortunately I was onto her and she never got to indulge in her penchant for excrement). Just when the pile looked like it couldn’t get any bigger, it would all but disappear, and I’d notice the smell had moved to the nearby fields, full of produce.

After living this healthy rural lifestyle for a year or two, I had a cold that just never went away. Or rather the cough never went away. No matter how much I’d cough, it would never quite resolve the need for the coughing. Eventually I went to the local-ish doctor (across the motorway, in the neighbouring village) expecting to be given some medication to clear up my cough. Without even getting so far as to see the doctor, a nurse heard my wheezing and coughing and instantly diagnosed asthma. Which I hadn’t realised you could develop, totally out of the blue, at the ripe old age of 23.

With the help of modern medicine, the coughing stopped, and it was manageable*

But I’ve always wondered, did where I live cause me to develop asthma?

If you developed asthma as an adult, what do you think caused it? I'd love to hear, in the comments below.

The Environmental Triggers We Often Overlook

It’s easy to romanticise rural living as a cleaner, healthier lifestyle – and in many ways, it is. But stories like mine highlight how even the most idyllic settings can conceal environmental hazards. When it comes to adult-onset asthma, there’s increasing awareness around the role of air pollution, chemical exposure, and even naturally occurring allergens like mould and pollen. The motorway was an obvious offender – with its continuous stream of diesel exhaust and fine particulate matter – but what about the less visible factors?

Studies have shown that living near major roads is associated with increased risk of respiratory issues, including asthma, especially when exposure starts early in life. But adult-onset asthma is also increasingly being linked to long-term low-level exposure to pollutants. That layer of grime on my windows wasn’t just unpleasant – it was a visible sign of microscopic irritants entering my lungs every day.

What’s in the Air We Breathe?

The air in my former village may have smelled of manure and wheat dust, but it also likely carried fine particles from pesticides and fertilisers. These are easily airborne – especially on warm, breezy days – and are known to irritate the respiratory system. The strong, lingering smells I noticed weren’t just offensive to the nose; they were signals that airborne compounds had reached concentrations high enough to trigger inflammation. Breathing them in daily, without realising it, could well have been a contributor to my symptoms.

Diesel fumes, ammonia from fertiliser, and dust from ploughing are all inhalable irritants. Over time, they can sensitise the lungs – leading to a condition like asthma, even in adults with no prior history. These environmental stressors may not cause a sudden illness, but rather a slow erosion of respiratory health that only becomes noticeable once symptoms are severe enough to interfere with daily life.

Adult-Onset Asthma: More Common Than You Think

Contrary to popular belief, asthma isn’t just a childhood condition. Adult-onset asthma is surprisingly common, especially among women in their twenties and thirties. Hormonal changes, prolonged exposure to pollutants, stress, and even lifestyle shifts can all act as triggers. In many cases, it’s a combination of genetic predisposition and environmental insult that flips the switch.

What makes adult-onset asthma different is its presentation. The symptoms are often more persistent, harder to control, and frequently mistaken for something else – like a lingering cold or chronic fatigue. For me, it was a dry cough and constant wheezing that simply wouldn’t go away. It took a nurse’s trained ear to realise it was something more serious.

The Paleo Connection: Could Diet Help?

It’s no coincidence that my asthma disappeared around the same time I dramatically overhauled my lifestyle – including my diet. While it was an unintended side effect of a more serious health scare, it has made me wonder whether systemic inflammation had a role to play. Could the modern foods I used to eat have been adding fuel to the fire?

The Paleo diet is built around anti-inflammatory principles – removing common irritants like grains, dairy, and processed sugars. Many people who adopt this way of eating report improved respiratory health, fewer allergy symptoms, and better immune resilience overall. It’s anecdotal, yes – but when you experience these changes firsthand, it’s hard to dismiss.

Reducing the toxic load on the body – from food, air, and even household products – may not be a guaranteed cure, but it certainly gives your body a better chance to thrive. For those with asthma, whether child or adult-onset, it’s worth considering a holistic approach to management, alongside medical treatment.

Looking Back with Clearer Eyes

It’s strange to look back now, knowing what I do. What seemed like peaceful countryside living was more industrial than I realised – just in a different disguise. The motorway that never slept. The fields doused in chemicals. The reeking pile of ‘natural’ fertiliser that fed the tomatoes. It all paints a more complex picture of health and environment than I understood at the time.

Would I live there again, knowing what I know now? Possibly, but differently. I’d invest in an air purifier, keep the windows shut on spraying days, and perhaps grow my own veggies away from the path of the wind. More importantly, I’d listen to my body sooner – and question what my surroundings might be trying to tell me.

Have You Considered the Impact of Where You Live?

If you’ve ever experienced a health change after moving, or developed a chronic condition with no clear cause, take a moment to think about your environment. It’s easy to overlook the role of place in our health journeys – but sometimes the answers lie in the background noise, quite literally.

I’d love to hear your stories – whether you’ve dealt with adult-onset asthma, or noticed unexpected health shifts after a move. Leave a comment below and let’s compare notes. Maybe we can help each other see what we’ve been breathing all along.

* Several years later (long after I’d left the village) my asthma was instantly cured as a side effect of life-saving treatment I received in a completely unrelated incident.

Grow your own veggies vegetable patch organic gardening Paleo Network

Why I’m growing my own veggies

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Just a few weeks ago I converted the old sand pit that the previous occupants of my house had left behind, to a vegetable patch. Well, when I say converted, I mean mixed some topsoil into the sand. I also re-purposed an old archway they’d left behind into a climbing frame for some green beans.

I put in loads of different seeds to see what would work, and basically forgot about them – until yesterday I saw 28 fully grown beans climbing up the arch! The basil is also working well, but it looks like the spinach I planted has been a bit too much of a hit with the slugs.

I’d love to become completely self-sufficient, even if just for vegetables – hopefully with a bit more experimentation I’ll be able to plant more of what works and abandon planting seeds that have no chance in my garden.

Vegetables are surprisingly expensive to buy – and there’s no choice. There are perhaps three varieties of tomatoes, one type of zucchini, two spinach varieties – whereas in the real world there are hundreds of varieties. Take the beans as an example, they’re currently about $5 a kilo at my local supermarket (non-organic). I bought the entire packet of seeds for $1.50 and it looks like I’m going to get quite a big crop.

I also love the idea of being able to pick my dinner off the vine/ plant immediately before cooking it. You really can’t get any fresher than that! Of course, I can also guarantee that my veg hasn’t been sprayed with nasty chemicals, so that’s another huge win. And what can be more satisfying than eating the rewards of your labour!

I’m hoping that since temperatures never really get down to a frost here, I’ll be able to grow something all year round. But failing that hopefully with the aid of my dehydrator, some pickling recipes and my freezer, I should be able to wean off buying my veggies from the supermarket.

Whilst I have got a garden, I’m hardly using any space for my veg – if you’ve just got a balcony, or can squeeze in a window box, you’d be amazed what you can grow – give it a try!

Getting the Most Out of a Small Garden

If you’re working with limited space, don’t be discouraged. In fact, some of the most productive gardens come from small, well-managed plots or containers. Vertical gardening is a game-changer — climbing frames, trellises, and even hanging baskets can help maximise growing space and improve airflow around plants. For things like tomatoes, cucumbers, peas and of course, beans, growing upwards rather than outwards means a bigger harvest from less ground.

Raised beds are another great option, particularly if your garden has poor soil. They allow for better drainage and give you full control over what goes into the soil. A mix of compost, aged manure and topsoil can create a nutrient-dense base that supports a wide range of crops. Raised beds also make it easier to access your veggies without bending or kneeling, which is a bonus if you're out there every day weeding or harvesting.

Planning for Year-Round Produce

Here in Australia, the relatively mild winters mean that year-round growing is more than possible in many regions. Even in cooler areas, with a bit of protection like cold frames, row covers, or greenhouse tunnels, you can continue to harvest fresh food right through the colder months.

Try planting cool-weather crops like kale, silverbeet, beetroot, carrots, broccoli, and radishes as your summer crops begin to fade. You can stagger your plantings to ensure a constant supply and make use of microclimates in your garden — sunny walls, sheltered corners or areas with slightly warmer soil. Keeping a simple planting diary can help you track what grows well and when, making next year’s garden even more successful.

Companion Planting for Natural Pest Control

One of the most effective ways to grow food without relying on chemicals is by planting strategically. Companion planting pairs crops that help each other thrive. For example, basil can improve the flavour of tomatoes while deterring pests. Marigolds planted near beans or zucchinis can help ward off aphids and whiteflies. Nasturtiums are excellent decoys, drawing pests away from your main crops.

Incorporating herbs throughout your vegetable beds not only boosts biodiversity but helps mask the scent of your crops from unwanted visitors. You’ll find fewer pests and a more resilient garden overall — and of course, having fresh herbs at your fingertips is a culinary bonus.

Making Use of Every Harvest

When your garden starts to flourish, you may find yourself with more produce than you can eat fresh. That’s where preserving methods like fermenting, freezing and drying come in handy. With a dehydrator, you can turn tomato gluts into sun-dried tomatoes, or kale into crunchy chips. Herbs can be dried and stored in jars to use all year round. Fermenting is another easy option — think homemade sauerkraut, kimchi or pickled cucumbers using basic brine and spices.

Freezing is ideal for things like spinach, green beans, chopped zucchini and cooked tomato sauces. Just be sure to blanch vegetables first to lock in colour, flavour and nutrients. Label everything clearly and rotate your freezer stock so nothing goes to waste.

Seed Saving and Swapping

Once you’ve had success with a few crops, you might consider saving seeds from your best plants. This not only saves money but encourages plants that are naturally adapted to your soil and climate. Start with easy ones like beans, peas, tomatoes and chillies — just be sure to dry the seeds thoroughly and store them in a cool, dark place.

Joining a local seed swap or gardening group can also be a great way to expand your collection without buying expensive seed packets. Many communities run informal exchanges or even host seasonal meetups where people trade seedlings, cuttings and gardening tips.

Creating a Low-Maintenance System

Gardening doesn’t have to be time-consuming if you set up systems that work for you. Mulching around plants helps retain moisture, suppress weeds and improve soil quality as it breaks down. Using a drip irrigation system or even recycled grey water can reduce watering time and keep your crops happy during dry spells.

Regular feeding with compost tea or seaweed solution helps boost plant health naturally. And if you keep compost bins or worm farms, you’ll always have access to nutrient-rich organic matter to top up your beds — no store-bought fertiliser required.

The Satisfaction of Growing Your Own

There’s something truly rewarding about eating a meal where every vegetable came from your own backyard. It’s not just the taste — which is almost always better than store-bought — but the satisfaction of knowing you planted the seed, nurtured it, and harvested it yourself. Gardening connects you with the food you eat in a way that buying from the supermarket simply can’t match.

Even failures are part of the learning process. You’ll discover which crops do well in your microclimate, which pests to watch for, and what soil amendments your patch might need. Over time, you’ll refine your approach, and your garden will become more productive, more resilient, and more tailored to your needs.

Start Small, Grow Big

If you’ve been thinking about starting a veggie patch but haven’t yet taken the plunge, there’s no better time to get started. You don’t need acres of space — even a few pots on a balcony can yield fresh herbs, salad greens, or cherry tomatoes. The key is to begin with a few easy crops, build confidence, and expand from there. You’ll be amazed at what a small plot of soil and a little sunlight can provide.

I’d love to hear if you grow your own veggies, and what you’ve had most success with! Any tips would be gratefully received!

Are You Eating Contaminated Fruit?

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I've bought frozen fruit quite a few times recently. It’s often far cheaper than the fresh equivalent, and it’s far less wasteful, since I don’t eat a lot of fruit. In the summer it’s great for a quick frozen dessert too.

So I’ve been horrified to read about the recent contamination recall on frozen mixed berries. Apparently certain packs have been recalled due to a potential Hepatitis A contamination. It hasn't been long since the horse meat scandal, but this seems so much worse, since the only ingredient in these packs is the fruit. With the hose meat contamination, it seemed to be mainly in heavily processed foods.

With illness starting up to 28 days after exposure to the Hepatitis virus, it may not even be clear yet how widespread the issue is. The official advice is now to boil berries before eating – but really, who does this?

The other shocker with this latest recall, is that the fruit in question is from China and Chile. I meticulously check where any fish and seafood I buy comes from, but had naively assumed the fruit would be domestic.

It really begs the question how can the contaminate have got into the product in the first place? Contamination often seems to occur through transfer of fecal matter from an infected person. Unbelievable that in this day and age of health and safety standards that could happen.

After hearing about this latest scare, I'm going to freeze my own fruit from now on. It’s going to be local fruit, washed and organic. It seems to be the only way to ensure you actually know what you’re eating.

How Safe Is Imported Produce?

The recent frozen berry contamination highlights a much bigger issue — the risks associated with imported produce. While Australia has strict food safety regulations, imported food is subject to different standards. Despite some testing, not all shipments are thoroughly screened. Many countries that export produce to Australia have lower hygiene standards, and even if a supplier is following guidelines, cross-contamination during harvesting, processing, or packaging can still occur.

When we rely on imported food, we’re often in the dark about the conditions it was grown, handled, and packaged in. The cost savings might seem appealing at first glance, but it comes at the expense of transparency and control. Buying local doesn’t just support Australian farmers — it drastically reduces the chain of custody, making it easier to trace and trust the food you eat.

Why Boiling Berries Isn't the Answer

The advice to boil frozen berries before consumption might sound like a simple fix, but it’s far from practical. Berries are often used in smoothies, desserts, and raw dishes where texture and flavour matter. Boiling them alters the consistency and can destroy the very nutrients that make berries such a healthy addition to your diet — particularly vitamin C and antioxidants, which are heat-sensitive.

More importantly, the need to boil fruit before eating should be a red flag in itself. We shouldn’t have to cook our food just to make it safe from viral contamination. This approach treats the symptom, not the cause. Instead, the focus should be on securing clean supply chains and demanding better oversight from food regulators.

The Value of Seasonal, Local Fruit

One of the best ways to avoid imported frozen fruit is to buy local produce when it’s in season and freeze it yourself. Not only is this safer, but it’s often cheaper, and the taste is superior. Strawberries, blueberries, and mangoes, when bought at peak season, can be frozen at home and used later with no compromise in quality.

Look for local farmers markets, co-ops, or fruit picking opportunities in your region. These often provide the freshest fruit with minimal handling, and you’ll be supporting local growers who take pride in their standards. Freezing your own fruit allows you to control everything — from the moment the fruit is picked to how it's stored and used.

How to Freeze Fruit at Home

If you’ve never frozen your own fruit before, it’s easier than you might think. Here’s how to do it safely and effectively:

Choose ripe, unblemished fruit: Wash thoroughly and allow to air dry.
Slice if needed: Cut larger fruit like mangoes or peaches into bite-sized pieces.
Pre-freeze: Spread fruit in a single layer on a baking tray lined with baking paper and freeze until solid. This stops clumping.
Store: Transfer to freezer-safe zip lock bags or airtight containers, label with date and type, and store in the freezer for up to 12 months.

This method helps preserve the structure, flavour, and nutritional content of your fruit — perfect for smoothies, baking, or snacking straight from the freezer.

The Bigger Problem: Processed Convenience Foods

Food recalls like the berry incident tend to get a lot of press, but they’re just the tip of the iceberg. Many processed convenience foods — even those marketed as “healthy” or “natural” — are made using imported ingredients from questionable sources. Whether it’s frozen vegetables, pre-cut salad mixes, or packaged snacks, the more handling and processing a food goes through, the greater the risk of contamination.

That’s why a paleo approach, focused on simple, whole foods that are close to their natural state, offers a powerful line of defence. When you prepare meals from scratch using fresh, seasonal produce, you drastically reduce your exposure to risky ingredients and hidden contaminants.

What Needs to Change?

Ultimately, the solution lies in better regulation and consumer awareness. Food imports should be subject to rigorous, consistent testing — especially when they come from countries with lower sanitation standards. Label transparency should also be mandatory. Consumers deserve to know not just the country of origin, but also how the food was handled, processed, and transported.

In the meantime, the best thing we can do is vote with our wallets. Support businesses and brands that prioritise traceability and ethical sourcing. Choose Australian-grown wherever possible. And when in doubt, go back to basics — fresh, local, and home-prepared beats processed and imported every time.

Final Thoughts on Frozen Fruit Safety

The frozen berry scare might be out of the headlines now, but it shouldn’t be forgotten. It serves as a wake-up call about the importance of food traceability, quality control, and consumer vigilance. Freezing your own fruit is a simple and empowering step towards a safer, more nutritious kitchen.

So next time you’re at the shops or market, think about what’s in season, what’s local, and what you can freeze yourself. It’s a small action, but it adds up — for your health, your confidence in your food, and for the safety of those you prepare meals for.

I wonder what the next food scare will be?

Clean 15 the dirty dozen organic fruit vegetables pesticides paleo network-min

Clean 15… and the dirty dozen (updated list)

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Unfortunately so much of the fresh produce we eat isn't subject to the growing conditions we'd like. Toxic chemicals, such as fertilisers, sewage sludge, pesticides and herbicides can be used during the growing process. Pesticide use is widespread in conventionally grown produce and certain fruit and vegetables are found to have particularly high levels of pesticide residue.

Even washing your fruit and veggies before eating won't get rid of all traces of pesticide residue. With ADHD, fertility problems, autoimmune issues, thyroid problems and certain cancers possibly linked to intake of pesticide residue, it's definitely something to be avoided.

Of course, if we could we'd all grow our own produce, or at the very least buy everything organic… but in the real world it's not always possible. Every year pesticide residue levels are meausres and an updated Clean 15 and Dirty Dozen list is published. The Dirty Dozen list (which has actually now grown to 18 items!) is the high pesticide level produce – and the Clean 15 is the produce with the lowest levels of pesticides. If you have to buy non-organic, try to avoid the Dirty Dozen and pick from the Clean 15 list.

And of course, if you're buying imported produce, remember the country of origin may have a completely different pesticide regime – so try to buy local!

Here's the updated lists:

Clean 15

Asparagus
Avocado
Cabbage
Eggplant
Grapefruit
Kiwi Fruit
Mangoes
Mushrooms
Onions
Pineapple
Rock Melon
Sweetcorn
Sweet Peas
Sweet Potato
Water Melon

Dirty 18

Apples
Blueberries
Broccoli
Capsicums
Carrots
Celery
Cherries
Cucumber
Grapes
Kale
Lettuce
Nectarines
Peaches
Pears
Potatoes
Spinach
Strawberries
Zucchini

If you're on a tight budget, I can't recommend farmers markets enough – go at the end of the day and you should get some good deals on local, organic produce. Better still, start a small veggie patch – that way you'll know exactly what you're eating.

How Pesticides Impact Gut Health and Immunity

One of the lesser-discussed impacts of pesticide exposure is how it affects gut health — something central to a paleo lifestyle. The human gut microbiome plays a crucial role in immunity, digestion, and even mood regulation. Research has shown that certain pesticides can disrupt gut flora, reducing beneficial bacteria and encouraging overgrowth of less desirable strains. This microbial imbalance may contribute to leaky gut syndrome, food intolerances, and systemic inflammation.

For anyone focused on healing their gut, reducing pesticide exposure is a smart strategy. Choosing organic options, especially for items on the Dirty 18 list, helps minimise toxin load and supports better gut function. Pair this with fermented foods, bone broth and plenty of fibre-rich vegetables to build a diverse and resilient microbiome.

Understanding the Difference Between Organic and Conventional

Organic certification in Australia means that produce has been grown without synthetic pesticides, herbicides, or genetically modified organisms. Instead, organic farms use natural pest control, crop rotation, composting, and other methods that focus on soil and environmental health. Certified organic products are strictly audited and must meet Australian Certified Organic (ACO) or NASAA Organic standards.

Conventional produce, on the other hand, is grown using a wide array of chemical sprays to maximise yield, prevent spoilage, and manage pests. Even after washing, some of these residues remain on the surface — and in some cases, absorb into the flesh of the produce. That’s why certain fruits and vegetables consistently test high in pesticide levels, especially those with thin skins like berries, spinach and apples.

Washing Produce Properly

While washing won't remove all pesticide residue, doing it correctly can still help reduce your exposure. Soaking fruit and vegetables in a solution of water and vinegar (roughly 1 part vinegar to 3 parts water) for 10–15 minutes can help dislodge some residues. After soaking, scrub firm produce like cucumbers or potatoes with a vegetable brush under running water. For softer items like berries or grapes, rinse gently in a colander under cool water and dry with a clean cloth.

However, for produce on the Dirty 18 list, washing isn’t a substitute for buying organic. If budget permits, prioritise organic versions of these high-risk items whenever possible, particularly for children, who are more vulnerable to chemical exposure due to their developing bodies.

How to Shop Smart on a Budget

Eating clean doesn’t have to break the bank. By being strategic, you can make healthy, lower-pesticide choices even on a limited budget:

Shop seasonally: Seasonal produce is often cheaper and fresher, with less need for chemical preservation.
Visit farmers markets: As mentioned earlier, going at the end of the day often means steep discounts. Build relationships with local growers to ask about their farming practices — many use organic methods but aren’t certified due to cost.
Buy in bulk: Stock up when organic fruit and veg are on special and freeze or preserve what you can’t use immediately.
Grow your own: Even a few pots of herbs, spinach or cherry tomatoes can help reduce your reliance on commercial produce.
Use the Clean 15: These items typically carry low pesticide residues, so they’re safer to buy non-organic when needed.

Imported Produce and Hidden Risks

While the Clean 15 and Dirty 18 lists are incredibly helpful, it's also important to consider the country of origin. Different countries have vastly different regulations around pesticide use, with some permitting chemicals that are banned in Australia. Always check labels for country of origin, and favour Australian-grown produce when available.

Imported berries, grapes, apples and spinach are particularly concerning due to both high pesticide use and long storage times. When in doubt, skip imported versions of these items or go organic. Supporting local growers not only reduces your risk, but it also cuts down on food miles and supports Australian agriculture.

Environmental Consequences of Pesticides

Pesticides don’t just affect your body — they also take a heavy toll on the environment. Runoff from farms contaminates waterways, affects pollinators like bees, and damages soil ecosystems. Over time, this leads to a dependence on synthetic fertilisers and pest control, further degrading soil health and crop resilience.

Choosing organically grown produce helps support farming methods that protect the ecosystem and encourage biodiversity. These methods also tend to result in more nutrient-dense food, thanks to healthier soil and natural growth cycles.

Final Thoughts on Clean Eating

While it’s not always realistic to buy 100% organic, the Clean 15 and Dirty 18 lists offer a simple, practical guide to make safer choices when shopping. Focus on what you can do, not what you can’t. Start by switching just one or two items each week, and over time you’ll reduce your exposure to harmful chemicals while supporting your health, your family and the environment.

If you haven’t already, print out or save a copy of the updated Clean 15 and Dirty 18 lists and take them shopping. They’re a powerful tool in making better food decisions, especially when balancing health goals with a limited budget.

Have you noticed a difference in taste, quality or health when switching to organic produce? Or have you had success with growing your own? Share your experiences and tips — the more we learn from each other, the more empowered we become to eat well, safely and sustainably.

Is Your Butcher Keeping a Secret from You?

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If your local butcher is anything like mine, they might have a big secret…

Since I moved out of Sydney last year, I've struggled to find a good butcher. I used to have an amazing organic butcher just a short walk from my house. My butcher would make me up paleo sausages to my exact requirements (pork and apple were my favourites), order fresh turkey for me (something I find surprisingly difficult to find in Australia) and always had super cheap grass-fed bones I could use for making bone broths.

I've not seen words like “grass-fed”, “pasture-raised” or even “gluten-free” at all in my new local shops. It’s not really practical to buy meat in the city and travel back home with it – and I don’t yet have a big enough freezer to buy half a cow from a local farmer. So what’s girl to do?

I'm ashamed to say I've been walking past my local butcher for quite a few months without stopping. I glanced at the display and made a lot of assumptions.

Well yesterday, I stopped.

I've taken to roasting a piece of pork rind in the oven and filling the tray with veggies to roast in the delicious fat (try it!). Pork rind is really cheap (in keeping with my $50 budget challenge) and using good quality pork it’s a great fat source. Anyway, I couldn't find any pork rind, so stopped to have a chat with the butcher.

I asked her if they ever get in any grass-fed meat, or can order some – she told me that all of their meat is grass-fed! She pointed to an old black and white photo behind the counter, and explained that her grandfather was in the photo – and that they've been buying all their meat from the same local farm for the last three generations. It’s all naturally raised. Could she make me some gluten-free sausages? All of her sausages are gluten-free – she just never uses words like gluten-free or grass-fed because she’s found those words put people off!

What a revelation!

I bought two giant pieces of pork rind for just $3 and am so pleased to finally have a local butcher again.

So if you've not found anywhere locally, my advice is this – speak to your butcher. Chances are they too don’t realise how much of a good marketing feature their naturally raised, organic, grass-fed meat is!

Would love to know if you've had a similar experience with your butcher too?

It’s not just about you…

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It may be a little strange to think of, but the body you inhabit isn't strictly your own. In fact, you’re sharing it with approximately 100 trillion bacteria that colonise your gut – your own unique army of micro-organisms. But it’s not as scary as it sounds, as these tiny creatures control your health in a variety of ways. Firstly, they extract energy from food; the greater the diversity of your gut bacteria, the more effectively you are able to digest nutrients. Gut bacteria break down carbohydrates, and prevent them from being stored as fat – hence the reason there is a direct correlation between insufficient gut bacteria and obesity. They also build your immune system, and are directly linked with your emotional health; restoring gut flora has been shown to boost mood and fight depression.

In the right conditions, you can live in harmony with your gut flora and co-exist very happily. Look after them, and in turn, they look after you. But, create a troublesome environment for them (through inflammation, stress, or antibiotic use amongst other things) and they will be compromised, and in turn, so will your health. Here are a few things you may wish to consider in order to care for your gut flora.

Consider a high quality probiotic

The first (and most obvious) thing you can do to support your healthy gut flora is to supplement with a high quality probiotic. This will help to repopulate your digestive tract with beneficial bacteria. Opt for a probiotic with a number of different strains of bacteria, and consider rotating your supplements over time to maintain greater diversity.

If you’re wondering how our ancestors maintained healthy gut flora long before probiotic supplements hit the shelves (or the shelves were even invented) then consider the point below!

Eat Organic Produce

Thousands of years ago, our ancestors’ gastrointestinal tracts would have been teeming with a huge diversity of bacteria, taken directly from the untouched soil in which their produce grew. They wouldn't have worried about washing their hands after digging for them, let alone washing the produce itself. Modern day agricultural methods and non-organic farming have seen our soils stripped of this bacteria; unfortunately, conventionally grown plants grow in soil that is virtually sterile. The solution? Buy organic, preferably local – and don’t worry about thoroughly washing scrubbing every vegetable. A bit of dirt will only be beneficial.

Eat Fermented Foods

Fermented foods play a large part in the diet of almost all traditional cultures, and would have further supplemented their gut biomes. Fermented foods like Kombucha, Sauerkraut and Kimchi are rich in beneficial bacteria; and they’re delicious, too. Consider making your own fermented foods, or if you have to buy them, make sure they are unpasteurised so the bacteria remains.

Eat food rich in prebiotics

Just like you, your gut bacteria need to be fed. Feed them the right foods, and they will thrive. Prebiotics are found in foods such as Chicory, Jerusalem Artichoke, Onions, Leeks and Garlic – and they stimulate and nourish the good bacteria in your gut.

Try resistant starch

Much like prebiotics, resistant starch provides optimum fuel for your gut bacteria. Resistant starch is starch that passes through the colon undigested, thus giving the bacteria an excellent food source. Paleo friendly sources of resistant starch include cooked and cooled tubers – especially arrowroot and cassava.

Avoid sugars and high GI Carbohydrates

On the other side of the coin, if you eat a diet high in sugar and other high GI carbohydrates, you are providing optimum fuel for the bad bacteria in your gut (such as Candida). Who knew there were any further reasons to give up the sugar and grains!?

Don’t Stress

Finally, the most important thing you can do to support your gut bacteria is to reduce the inflammation that makes their living environment hellish to live in. Along with a poor diet, stress causes excessive inflammation within the body. Take time to relax, exercise, perhaps meditate – so that your gut bacteria can do the same.

Focus on Sleep for a Healthier Gut

One often-overlooked element in gut health is sleep. Poor sleep disrupts circadian rhythms, which can negatively impact the diversity and balance of your microbiome. Research shows that even short-term sleep deprivation can alter gut bacteria composition — decreasing beneficial strains while encouraging the growth of those associated with inflammation and metabolic dysfunction.

If you're serious about cultivating a healthy gut, make restorative sleep a priority. Aim for 7–9 hours per night in a cool, dark room. Establish a relaxing bedtime routine, minimise screen exposure in the evenings, and try to go to bed and wake up at the same time each day. Even something as simple as a 10-minute walk after dinner can help regulate your circadian rhythm and support microbiome function.

Rethink Antibiotic Use (and Rebuild After)

While antibiotics have saved countless lives, they are indiscriminate in their effects — wiping out bad and good bacteria alike. Overuse of antibiotics can lead to long-term changes in gut flora, which may increase the risk of digestive issues, allergies, and even autoimmune conditions.

If you need to take antibiotics, support your recovery with a multifaceted strategy: reintroduce fermented foods slowly, continue your probiotic supplementation, and include prebiotic-rich meals to encourage the regrowth of beneficial bacteria. Avoid inflammatory foods like seed oils and processed snacks during this time to give your gut the best chance of full recovery.

Get Dirty (Literally)

In our overly sanitised world, we’ve lost some of the natural microbial exposure that previous generations took for granted. Children raised in ultra-clean environments may be more prone to allergies and immune dysregulation because their microbiomes didn’t get the chance to diversify and develop properly.

Spending time outdoors, gardening, walking barefoot on natural ground, and interacting with animals can expose you to helpful environmental microbes that contribute to your overall gut health. You don’t need to live on a farm to get these benefits — even regular contact with houseplants and fresh air can make a difference.

Chew Thoroughly and Eat Mindfully

Your gut health doesn’t begin in your stomach — it starts in your mouth. Proper chewing stimulates digestive enzymes and signals the body to begin the breakdown and assimilation of nutrients. Eating quickly or while distracted can reduce digestive efficiency and leave food less processed by the time it hits your intestines — which can impact how gut bacteria respond.

Take your time when eating. Sit down, avoid screens, and chew each bite thoroughly. This simple habit can reduce bloating, enhance nutrient absorption, and support your microbiome by ensuring food is properly digested before reaching the gut.

Hydration Supports a Thriving Microbiome

Staying hydrated helps maintain the mucosal lining of the intestines, which is a key barrier between your internal environment and the outside world. A healthy gut lining keeps bacteria where they belong — inside the digestive tract — and reduces the risk of leaky gut syndrome.

While plain filtered water is ideal, you can also include mineral-rich beverages like herbal teas, bone broth, and coconut water (in moderation). Avoid sugary soft drinks, fruit juices, and flavoured waters filled with artificial sweeteners, as these can contribute to bacterial imbalance and feed the wrong strains.

The Gut-Brain Axis: Support Mental Health Through Microbes

It’s not just digestion — your gut plays a massive role in mental health too. The gut-brain axis is a two-way communication network between your digestive tract and central nervous system, largely mediated by the vagus nerve and supported by healthy gut bacteria. An imbalance in gut flora can lead to mood disorders, anxiety, and even brain fog.

By nurturing your microbiome with whole foods, reducing inflammatory triggers, and addressing stress, you also support your emotional resilience. Many people report feeling calmer and more focused after improving their gut health, and emerging research backs this up. Your gut really is your “second brain.”

Eat a Variety of Whole Foods

Gut diversity thrives on food diversity. A common trap in modern eating — even in healthy diets — is falling into routine and eating the same few vegetables or proteins repeatedly. Instead, aim to include a wide range of colours, textures, and flavours in your meals each week.

This doesn't mean you need dozens of ingredients per meal — just rotate your produce choices regularly. Include different herbs, spices, and cuts of meat. Think of each new food as a new microbial input — variety truly is the spice of gut life.

Final Thoughts on Gut Health the Paleo Way

Supporting your gut flora isn’t about quick fixes — it’s a lifelong relationship built on consistent choices. Luckily, the Paleo lifestyle already aligns beautifully with what your microbiome needs: nutrient-dense foods, reduced inflammation, time in nature, and minimal exposure to processed ingredients and synthetic chemicals.

Instead of obsessing over one probiotic brand or chasing the next gut health trend, focus on the basics: quality sleep, diverse organic food, regular movement, and stress reduction. These foundations, when maintained consistently, do far more for your gut than any single supplement ever could.

🦠 How has your digestion or energy changed since prioritising gut health? Share your experience in the comments — and let’s continue learning from one another.

Is Your Bed Bad For Your Health?

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Sometimes the simple things that we use in our everyday routine are things that we don’t think twice about – but can be very dangerous. Even more frustrating, when you follow an otherwise health Paleo lifestyle. Have you ever given any thought to the mattress that’s beneath you as you sleep each night?

Mattresses are often made with ployurethane foam (petroleum based material that emits formaldehyde), formalize (which is linked to asthma and lung cancer), and boric acid (roach killer). Formaldehyde is highly toxic and classified as a probable carcinogen. If you have a mattress like this, when you go to bed at night, you are lying in these chemicals. Mattress companies often claim that they have the best mattress – and they mainly focus on comfort. You will see several commercials advertising that their mattress will adjust to your back and help you get a better night sleep, but they never really mention just how clean and non toxic their mattress is, do they?

In 2005 a memory foam mattress was sent in to be inspected and the lab was able to find 61 different chemicals used in the mattress. Comfort doesn’t mean anything if you are lying in a pile of dangerous chemicals.

What are some of the things that these harmful chemicals can cause?

It has been reported that a toxic mattress can cause respiratory problems, reproductive toxicity, allergies, asthma, SIDS, and many more complications. It’s scary to think that going to bed could be a dangerous activity!

Why would companies add these chemicals? They add them because they are flame retardants. In the 60’s, governments insisted that mattresses had to include flame retardants – and they had to pass flammability tests. It wasn’t such a huge problem when they first passed the law, but now companies are using more and more dangerous chemicals. Arlene Blum, a biophysical chemist stated “Instead of adding new fire retardant chemicals that may ultimately be shown to cause health problems, we should be asking whether we need to use these chemicals or if there are other ways to achieve equivalent fire safety.”

The mattresses that are being made today, especially some of the popular memory foam mattresses are considered to be more dangerous than the ones that were made within the past 50 years.

So what can you do about you mattress?

There are some companies that make organic natural mattresses. Before purchasing a mattress you want to triple check what exactly is in it. Some companies claim that they have a natural organic mattress – but are not willing to back it up. Companies have slowly started to realise the dangers that their mattresses are causing and are changing the chemicals that they are putting in mattresses – but this is not happening fast enough.

You are far better off getting a safe organic mattress. There are companies that sell mattresses that are completely natural and toxin free. Organic wool has natural fire resistant properties and it has been successfully used to pass flammability tests.
When you lie down to sleep at night the last thing you need to worry about is if it is safe or not. Night time is when you need to relax both mentally and physically. Don’t let your mattress ruin your health!

What type of mattress do you sleep on? Will you buy an organic mattress when you replace yours?

Do You Really Know What You’ve Been Eating?

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Have you read about the horsemeat scandal in the UK? It seems that many products being sold as containing beef, have actually contained horsemeat. More and more products are being discovered across many brands as well as the supermarkets own brands. Most of the products are processed ready meals, with things like lasagne and spaghetti bolognese having been added to the scandal so far. Initially it was claimed “some” of the meat was horsemeat, but now it appears in some cases 100% of the meat has been found to be horsemeat.

One of the French food companies involved in the scandal, bought the frozen meat from a Cypriot food trader, who had bought it from a Dutch food trader, who had purchased the meat from two slaughterhouses in Romania. The French company then sold the horsemeat to a factory in Luxembourg, which was then sold under the Swedish brand Findus. This meat appears to be making it’s way into countless brands and products – with Findus just being the tip of the iceberg.

There is also concern that the horses may have been given the horse drug bute (phenylbutazone), which depending on the source you read, could be very harmful to humans if it gets into the food chain.

What ARE You Eating?

Most of the outrage so far seems to be at the fact that people have been eating horsemeat. Which yes, is outrageous and completely unacceptable (can you imagine if a similar scandal happened with pork?) But isn’t the biggest issue here that no one knows exactly what is in these processed food products? If they didn’t even know (and tell the consumers) that a frozen lasagne contains 100% horsemeat and 0% beef, how can we have any confidence about the other ingredients in the meal?

Even if the “beef” label is right on a product, with so much trading and smoke and mirrors masking the origin of the meat, I think we can be fairly confident a frozen ready meal is never going to contain grass-fed organic meat. In fact, I wonder how many different animals have contributed to the meat found in one ready meal? I guess it could be hundreds.

And what about the other ingredients? Is the tomato base of the spaghetti bolognese mainly tomatoes? Or is it bulked out with cheaper chemicals? Are the tomatoes that are used organic, or rather grown in glass houses with chemicals to help them grow as quickly as possible. Can we even be certain the tomatoes aren’t genetically modified?

How Can You Get Confidence About Your Food?

The only way to be certain about what you’re eating is to make it yourself. However busy you are, I don’t think there is ever a good reason to by ready made instant meals. It’s just not worth it. It’s also very important that as well as making your own food, you’re careful about the ingredients you use, particularly meat. It really is worth buying organic, grass-fed, pasture raised meat, from as close to the farm as you can get it (perhaps you can order from the farm directly, or use a local butcher who does). Always ask your butcher where the meat is from and how it was raised – and if he doesn’t know, it’s probably time to find a new butcher.

For most people reading this, ready meals aren’t likely to be an issue. But eating out probably is. It always bothers me that when you eat at a restaurant, or in a food court, the same issues apply. Where do they get their ingredients from? If they don’t make a big thing about their meat being grass-fed and organic, well, it probably isn’t. In the long term, the best thing is to ask in the restaurant. Hopefully this way the message will get through that people care, and want to eat good quality ingredients. There are some good restaurants who pride themselves on their local, seasonal organic produce – you just have to find them.

Isn’t it ironic that the sale of raw dairy, from a small farm with well raised animals, is illegal in many places; yet it seems to be common practice to sell food products without even being able to trace what the contents is, or where it comes from?

What are your thoughts on the food industry and the ingredients they use? And what about the horsemeat scandal? I’d love to hear where you stand, so please share your comments below.

The Bigger Picture Behind Processed Food Scandals

The horsemeat scandal shocked many not because of health implications alone, but because it exposed how little people actually know about what's in their food. It wasn’t just about horse versus beef—it was about supply chains, transparency, and how detached consumers have become from food sourcing. The issue made headlines, but it's far from an isolated incident. The truth is, the moment food becomes processed, especially on a mass scale, its integrity becomes murky.

It's Not Just About Meat

While the headlines focused on meat mislabelling, the reality is that many ingredients in ready meals and processed foods are just as questionable. Vegetable oils, preservatives, thickeners, colourants, artificial flavours, and sweeteners are common. Some are derived from genetically modified organisms (GMOs), others from chemical processes no consumer would be comfortable witnessing in person. And most of them don’t need to be clearly disclosed or sourced transparently.

There’s an assumption that if something is on a supermarket shelf, it must have passed some sort of rigorous inspection. But these systems often rely on paperwork and supplier assurance—exactly the links that broke down during the horsemeat scandal. If no one along the chain is verifying the actual contents, the door is wide open for mislabelling, substitution, and fraud.

Food Fraud Isn’t New

It might be shocking, but food fraud has existed for centuries. Olive oil is often cut with cheaper oils. Honey can be bulked out with corn syrup. Ground spices may contain powdered husks or dyes. Even coffee and tea have been subject to counterfeiting. Meat mislabelling just hits harder because of the emotional and cultural significance attached to it. But it’s all part of the same pattern: prioritising profit over transparency and nutrition.

Is Organic Always Safer?

In theory, organic labels should offer a layer of protection—but even then, it depends on trust in the certification body and the systems in place to prevent fraud. There have been documented cases where products were falsely marketed as organic or imported from countries with weaker enforcement. That’s why knowing your farmer, butcher, or supplier directly is a powerful way to take back control. A label only tells part of the story.

What “Beef” Can Legally Contain

In some processed products, “beef” doesn’t even mean 100% muscle meat. It can legally include connective tissue, fat trimmings, or mechanically separated scraps. These parts are emulsified, reshaped, and often flavoured artificially to mimic whole cuts. Throw in some fillers, stabilisers, and a thickener or two, and you’ve got a product that vaguely resembles meat—at a fraction of the price. And still, it ends up on dinner plates.

The Convenience Trap

Convenience is a powerful motivator. Time-poor, stressed consumers reach for ready meals because they’re quick, easy, and available. But this trade-off comes with a cost: nutrition quality, food transparency, and sometimes safety. Processed meals are rarely made with the same care, ingredients, or standards you’d apply in your own kitchen. And most people wouldn’t dream of eating the ingredients list if it were served separately on a plate.

Why the Paleo Approach Bypasses All of This

By choosing to cook from scratch and stick to whole foods—meat, vegetables, nuts, seeds, and natural fats—you automatically bypass much of the industrial food web. You know exactly what’s going into your meal, because you’re holding the raw ingredients in your hands. No hidden thickeners, no question marks about where your meat came from, and no cheap fillers pretending to be food.

This is the core strength of the Paleo approach. It's not just about cutting out grains and dairy. It’s about reconnecting with your food, understanding its origins, and treating meals as nourishment rather than mystery.

Dining Out Without Compromise

Restaurants, cafés, and takeaway shops face similar transparency issues. If they’re not openly talking about ingredient sourcing, there’s a good chance corners are being cut. Even when menus list meat as “beef” or “chicken,” there’s no guarantee of its origin or quality unless the venue makes it a point to source ethically or locally. And don’t be fooled by menus with rustic fonts and trendy buzzwords—it doesn’t always reflect what’s on the plate.

The solution? Ask. Question. Be that customer. And if the answer is vague or evasive, consider whether it’s a place you want to support. It’s not just about your health—it’s about creating demand for real transparency in food culture.

What You Can Do Differently

Shop at local markets and talk to stallholders about where their produce comes from.
Buy meat from trusted butchers who can tell you the breed, location, and diet of the animal.
Read the ingredient list—even on supposedly healthy products. If there are more than five ingredients and some you can’t pronounce, it’s a red flag.
Make your own sauces, broths, marinades, and dressings from scratch. These often hide the most additives.
Batch cook and freeze your own meals, so you’re not tempted by convenience when you’re tired or rushed.

It’s Not Just About What You Eat, But What You Avoid

The Paleo lifestyle isn’t just about including nutritious foods—it’s also about removing harmful, artificial, and unnecessary ones. When you eat clean, real food, you reduce your exposure to pesticide residues, food additives, artificial flavourings, and industrial trans fats. You stop outsourcing your health to a faceless supply chain. And you become the gatekeeper of your own well-being.

Most people don’t realise how much better they can feel until they start removing the mystery ingredients and ultra-processed foods from their diet. Less bloating, fewer cravings, more stable energy—it’s all connected.

What This Means Going Forward

Scandals like the horsemeat debacle are a wake-up call. Not just for governments and food regulators, but for every one of us who relies on packaged or prepared food. They remind us that blind trust is not a strategy, and that labels don’t always tell the full story. Cooking at home, asking questions, and voting with your dollar are some of the most powerful tools you have to protect your health and support a better food system.

The more we question, the more transparency becomes the norm—and the harder it becomes for these scandals to occur in the first place.

Are Your Eggs Fake?

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I was alarmed, but not surprised to read an article in the paper at the weekend about mislabelled eggs.

Apparently a NSW farmer has been fined by the Food Authority for labelling and selling “barn laid eggs” as “free range”. In this particular case it sounds as thought here has been confusion between the farm and the Food Authority over what constitutes “free range” – however, it does raise the question as to how many eggs are dishonestly labelled.

When trying to lead a healthy Paleo lifestyle, choosing good quality ingredients is essential. Without the luxury to grow and rear your own ingredients, you have to take them on good faith. If something says it is organic and free range – you should be able to trust that it is. As well as the potential for fraud at the source of the eggs – in a large store there is also the chance that the eggs could have been swapped by a previous customer.

Stamping Eggs

Many countries, including the UK, stamp their eggs. This gives the consumer confidence that they eggs they select are exactly what they get. Fortunately over the next two years similar requirements are being rolled out across Australia. This will certainly help to give back some confidence on the quality of the eggs you choose.

How To Get Good Eggs?

The closer you can get to the source, the better. Keeping hens in your garden might be a bit unrealistic if you live in the city, but try farmers markets – and speak to the farmers. Find out where your neighbours and health conscious friends get their eggs from. When you find good eggs it will be obvious; the shells will be harder and the yolks are often a far richer gold colour. Once you find a good supplier – stick with them!

Are you suspicious about shop-bought eggs? Have you got any sources of great quality eggs? Please share in the comments below!