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February 2014


By | featured : magazine, FOOD & RECIPES, Poultry | No Comments


40 cloves of pre-peeled garlic

2 (3 1/2-pound) chickens, cut into eighths

Freshly ground black pepper

1 tablespoon unsalted butter

2 tablespoons good olive oil

3 tablespoons Cognac, divided

1 1/2 cups dry white wine

4 sprigs of fresh thyme (easier than plucking and chopping the leaves)

2 tablespoons heavy cream



post feb 28 bpost feb 28 a

  1. Dry the chicken with paper towels. Season liberally with salt and pepper on both sides.
  2. Heat the butter and oil in Dutch oven over medium-high heat.
  3. In batches, sauté the chicken in the fat, skin side down first, until nicely browned, about 3 to 5 minutes on each side.
  4. Turn with tongs or a spatula; you don’t want to pierce the skin with a fork.
  5. If the fat is burning, turn the heat down to medium.
  6. When a batch is done, transfer it to a plate and continue to sauté all the chicken in batches.
  7. Remove the last chicken to the plate and add all of the garlic to the pot.
  8. Lower the heat and sauté for 5 to 10 minutes, turning often, until evenly browned.
  9. Add 2 tablespoons of the Cognac and the wine, return to a boil, and scrape the brown bits from the bottom of the pan.
  10. Return the chicken to the pot with the juices and sprinkle with the thyme leaves.
  11. Cover and simmer over the lowest heat for about 30 minutes, until all the chicken is done.
  12. Plop the chicken on a platter and cover with aluminum foil to keep warm.
  13. Raise the heat, add the remaining tablespoon of Cognac and the cream, and boil for 3 minutes.
  14. Add salt and pepper, to taste; it should be very flavorful because chicken tends to be bland.
  15. Pour the sauce and the garlic over the chicken and serve hot.



Recipe and Photo from: Nom Nom Paleo



By | Beef, featured : magazine, FOOD & RECIPES, Sides | Soup | Salad | Dessert | Snacks | No Comments


1 onion, diced

1 heaping tablespoon of coconut oil

1 pound of mushrooms, thinly sliced

1 bag of broccoli slaw

1 pound of grass fed ground beef

1 heaping tablespoon of curry powder

coconut oil spray

½ cup coconut milk

20 large eggs

5-6 tablespoons of coconut flour (optional)

Kosher salt

Freshly ground black pepper



post feb 25 dPreheat the oven to 375 F and I started chopping and slicing my veggies.

Heat the coconut oil in a large cast iron skillet over medium heat.
Once the pan was hot, add onions with some salt and pepper and saute until soft and translucent.

Add the mushrooms and cook them until the liquid had evaporated.


post feb 25 cToss in the ground beef and cook it until it’s no longer pink. Season the meat mixture with the curry powder and add more salt and pepper to taste. Then add the bag of broccoli slaw and stir until the slaw is softened.

In the meantime, set up the cupcake tins with liners.

Once the liners were in the tins, spray them with coconut oil spray. If you coat the liners with oil, the muffins won’t stick as much to the paper. (Or you can skip this part and use silicone baking cups.)


post feb 25 bNext, I divide the filling into each muffin liner.

Crack the eggs into a large bowl and whisked in the coconut milk and a healthy sprinkle of salt and pepper.

Make sure the liquid only reached 3/4 of the way to the top. The muffins puff up during cooking so you don’t want to fill them to the brim.

Pop the trays into the oven for 15 minutes and then rotate the trays and bake them for 6 additional minutes.

You know the muffins are done when they rise up to the top and they are springy to the touch when you pat the surface. Let the muffins sit in the pan for a few minutes and then cool them on a wire rack.

***TIP: These muffins can be served warm, room temperature, or cold right out of the fridge.



Recipe and Photo from: Nom Nom Paleo


How to Travel and Still Lose Weight

By | Articles and Tips, featured : magazine, SUCCESS & MOTIVATION, Weight Loss | No Comments

Many clients tell me they can stay on track for achieving their weight loss goal during the week but find weekends trickier due to the change in routine. Usually this is amplified when they travel, be it for work or pleasure.

If you relate to getting off track in these situations, there is a solution. Remember, not everyone puts on weight when they travel or becomes a couch potato on the weekend. Allow yourself the opportunity to learn how to stay on track in these situations.

Staying on track for weight loss means being consistent with the right behaviours. Your mindset – the way you think and what you believe – determines how you will behave. If you want to be consistent with your weight loss behaviours – even when you travel – you must have thoughts and beliefs in place that support consistent action.

Scenario: Travelling for work

Imagine a scenario where Julie wants to lose weight. She starts out enthusiastically and makes some good progress. While she is feeling motivated and in-control things go well then one day she is asked to travel interstate to attend a work conference. “Oh no,” thinks Julie, “I can’t stay on track and lose weight while I’m away for a week. There are all those dinners to attend at conference and I won’t be able to exercise. It will be a disaster!”

These types of thoughts inevitably lead to self-defeating behaviours. Here’s how it works:

  • Julie believes she won’t be able to exercise so she won’t pack her training gear
  • Julie believes it is inevitable she will overeat so she will overeat as she can see no other option
  • Julie believes attending conference will be a disaster for achieving her weight loss goal so she will act accordingly.

Can you see how Julie’s thinking is not serving her?

Thinking to keep you on track

What if Julie said to herself, “Okay, I’m going to this conference;

HOW can I continue to stay on track for achieving my ideal weight?”

Now Julie will look for opportunities to stay on track.

Notice she doesn’t have to know the details of how she is going to stay on track yet. She simply needs to believe that it is possible – and of course it IS possible. Some people return home from a week away healthier and leaner than when they left. Focusing on this possibility allows Julie to be curious and explore her options.

Some options that might occur to Julie are that she could:

  • Ask for the mini bar in her hotel room to be emptied and fresh fruit made available instead
  • Find and book a room in a hotel with a gymnasium / pool / access to a suitable walking or running route
  • Book one or more personal training sessions at her hotel’s gym
  • Eat a pre-ordered suitable breakfast in her room each morning
  • Ask the conference organisers to provide fresh fruit for morning and afternoon tea
  • Book a self-catering apartment (instead of a hotel room) and prepare at least some of her own meals and snacks
  • Decide to be confident in her ability to eat mindfully and to feel comfortable and satisfied.

Action steps

If you notice you expect to get off track for your weight loss or fitness goal whilst travelling:

Examine your thoughts and beliefs. Identify exactly what you are saying to yourself – for example: “I always put on weight when I go away” or “I want to have a good time and I can’t if I’m trying to lose weight.”

Assess the validity of these statements and challenge them with questions like:

Is this really true?
Is it true all the time?
Do other people think differently and therefore get a different result?

Now ask: “How can I continue to stay on track for achieving my ideal weight while I am travelling?”  Write down all your ideas and notice how you feel now.

Going through this process puts you back into a resourceful state. You return to being positive and confident about being on track for achieving your goal.

Travelling, weekends, unexpected breaks to your weight loss routine are not reasons to fail. They are opportunities to practice your healthy lifestyle behaviours in different situations. 



VICTORIA MORRISON PROFILE PICVictoria Morrison is a weight loss expert – coach, writer and speaker. Her mission is to put the fun back into weight loss. 30 years in the health and fitness industry and finally conquering her own binge-eating issues led Victoria into the field of positive psychology. She created Mindset Reset for Weight Loss for smart women who want to drop the struggle and drop their excess weight. Using  CBT, NLP and other modalities, clients quickly transform their mindset and get on track for transforming their bodies. Victoria is passionate about helping others let go of what is holding them back; she says: “It’s easier, faster and more fun than people expect it to be – and the results are amazing. Be your ideal weight and enjoy the experience – why wouldn’t you give that a go?” Find out more and get free weight loss mindset tips at www.weightlossmindcoaching.com


Binge Behaviour – Key Triggers for Identifying Unhealthy Behavioural Patterns

By | Articles and Tips, featured : magazine, HEALTH & NUTRITION, Healthy Living | No Comments

Bingeing seems to be a commonplace part of 21st century life. It’s impossible to open  the newspaper or an internet browser and not quickly come across a news story or an account of binge drinking, eating, spending or otherwise. In fact, it’s becoming so commonplace there’s the fear that binge consumption patterns are almost viewed as normal, with even an ‘Alcopop’ tax doing nothing to deter our teens.

As bingeing can have detrimental health consequences on both the individual (and society) being aware of key triggers that may lead to a binge episode is important to try and avoid, or at least contain the experience. Given that these key triggers may be connected to deeper problems; gaining awareness and insight into what may drive binge-behaviour may give you greater self-awareness and understanding.

Anxiety – when we feel worried or anxious about something going on in our life that is out of control, a binge episode can work to alter the neurochemical balance in the brain and generate a different mood state where you are less aware of your anxiety and therefore feel less threatened and more comfortable and relaxed.

Sadness – when we feel sad about something that is happening or has happened in the past and there is nobody to share this with, individuals can turn to food, alcohol or exercise to again reduce their awareness of their inner pain and sadness.

Anger – when we feel angry about how somebody has treated us, individuals can turn to excess shopping, gambling, eating or drinking to soothe their wounded pride and ego and help us cope with the often scary experience of knowing anger and rage internally. Most people do not learn adaptive ways of managing their anger and its emergence can make people feel extremely distressed and uncomfortable.

Failure – when we fail at something or don’t achieve to the standard we expect, a binge episode may follow as a way of consoling ourselves. Of more concern is when the binge episode occurs as a way of punishing ourselves for the perceived failure and actually exacerbates suffering.

Losing a job – losing a job can shake even the most confident individual’s self-esteem and sense of safety in the world. In order to cope with the damage inflicted on our ego, and the possible resulting anxiety and shame, going on a binge adventure of any sort is an extremely common way to avoid knowing the full extent of these feelings.

The end of a relationship – the end of a relationship can involve enormous feelings of guilt, anxiety, sadness, grief and fear. Experiencing such an array of emotions in an intensive way on an ongoing basis for days, weeks or months can lead to people seeking comfort from these difficult feelings through excess drinking, shopping, eating, sexual activity and gambling.
Feeling bad about yourself – had one of those days where you can’t do anything right, your partner seems irritated with you and you jump on the scales and you’ve put on weight even though you went to the gym five times last week? When we feel low and bad about ourselves, bingeing can trigger the release of chemicals that lift our mood and help us feel a bit better about ourselves.

Achieving something important – finally got that promotion? Finally got that pay rise or job you didn’t think you’d get? When we feel elated, there can be a temptation to augment these feelings further and to really let your hair down and feast on the good things in life.

Loneliness – human beings are social creatures and our brains are wired to desire and seek out relationships and connections with others. While feeling intermittently lonely and alone is a universal experience, there are many people out there who the world has seemed to have forgotten who experience incredible loneliness day in, day out. Eating, drinking, gambling, drugs and sex can help individuals decrease or completely avoid their lonely feelings so they do not have to face the devastating pain of feeling alone and uncared for.



Adam Szmerling profile picAdam Szmerling is the founder of Bayside Psychotherapy practise in Melbourne and is a fully-qualified psychotherapist and hypnotherapist with over a decade of experience in practising in the Bayside area. Adam is a clinical member of the Australian Association of Buddhist Counsellors and Psychotherapists; the Australian Hypnotherapists Association and the Psychotherapy and Counselling Federation of Australia. connect with Adam on Google+


By | featured : magazine, FOOD & RECIPES, Sides | Soup | Salad | Dessert | Snacks | No Comments


4 tablespoons fat (coconut oil, ghee, etc.)

½ medium onion, finely diced

3 cloves of garlic, minced

½ pound of cremini mushrooms, thinly sliced

½ pound frozen spinach, thawed and squeezed dry

8 large eggs

¼ cup coconut milk (the fatty stuff at the top of the can works best)

2 tablespoons of coconut flour

1 cup of cherry tomatoes, halved

5 ounces of prosciutto di parma

kosher salt

freshly ground pepper

a regular 12 cup muffin tin



post feb 24 aPreheat the oven to 375°F and prepare veggies.

Heart half of the coconut oil over medium heat in a large cast iron skillet and sautéed the onions until soft and translucent.

Add the garlic and mushrooms and cook them until the mushroom moisture had evaporated.

Then, season the filling with salt and pepper and spoon it on a plate to cool to room temperature.

post feb 24 bFor the batter, beat the eggs in a large bowl with coconut milk, coconut flour, salt, and pepper until well-mixed

Then, I add the sautéed the mushrooms and spinach and stir to combine.

Brushed the remainder of the melted coconut oil onto the muffin tin and lined each cup with prosciutto, taking care to cover the bottom and sides completely.


post feb 24 cSpoon in the frittata batter. and topped each muffin with some halved cherry tomatoes.

Place the muffins in the oven for about 20 minute, flipping the tray at the halfway point.

Let the muffins cool in the pan for a couple minutes before transferring them to a wire rack.

Ready to serve!


post feb 24 d











Recipe and Photo from: Nom Nom Paleo


Cajun Shrimp and Grits

By | featured : magazine, Fish and Seafood, FOOD & RECIPES | No Comments



– 4 strips bacon, cooked and chopped (save the bacon fat!)

– Chopped parsley (optional)

– Hot sauce (optional….sort of)


– 1 Tbsp. lard/bacon fat or tallow

– 1/2 small onion, finely chopped

– 3 cups riced cauliflower

– 1 1/4 cup almond flour

– 2 1/2 cups chicken broth

– 1/4 tsp. garlic powder

– Sea salt to taste

– Ground pepper to taste


– 2 Tbsp. lard/bacon fat or tallow

– 1 lb. large shrimp, peeled and deveined

– 1/2 small onion, finely chopped

– 2 cloves garlic, crushed

– 1 Tbsp. lemon juice


– 1/2 tsp. sea salt

– 1/2 tsp. garlic powder

– 1/4 tsp. onion powder

– 1 tsp. paprika

– 1/4 tsp. cayenne

– 1/2 tsp. dried oregano

– 1/2 tsp. dried thyme

– Dash red pepper flakes (optional)




1. Prepare the onions and cauliflower. You can rice the cauliflower by grating it or by placing batches of it in a food processor and pulsing until rice sized chunks are formed.

2. In a medium saucepan over medium high heat, add 1 Tbsp lard/bacon fat or tallow and saute the onion for about 3 minutes. Add the riced cauliflower and stir to combine.

3. Next add the chicken broth and bring to a boil. Add the almond flour and seasonings and stir to combine.

4. Cover and allow to simmer for 20 minutes, stirring occasionally. Check the consistency at about 15 minutes into the cooking process. If grits are too thin for your liking add more almond flour, if too thick add more broth.

5. After 20 minutes remove the grits from the heat and set aside. Taste and adjust seasonings as needed.


1. Rinse shrimp and pat dry. Mix seasoning ingredients in small bowl. Sprinkle the mixture over the shrimp to coat well and set aside.

2. Heat a large skillet over medium heat and warm 2 Tbsp. lard/bacon fat or tallow Add shrimp, onion and garlic to pan and cook until they turn pink.

3. Add lemon juice and saute for 3 minutes. Remove from heat.


1. Add a large scoop of grits to a bowl and add a serving of shrimp. Top it off with some crumbled bacon and a few dashes of parsley. Serve with some hot sauce on the side for added spice.



Recipe and Photo from: Paleo Cupboard


Open the door to Health, Wellbeing and Peak Performance with HYPNOSIS

By | Articles, featured : magazine, Healthy Living, Mindset | No Comments

Have you ever found yourself making food choices or other choices that aren’t in keeping with the goals you have for your health or weight even though you know you want your goals?

The answer is simple.  Your conscious mind – the one that knows you want to be healthy is only a very small part of your whole mind – the biggest part – your unconscious mind accounts for around 95% and it is in your unconscious mind that your behaviours stem from.

This is where you make most decisions, its where your beliefs about what is right or wrong are stored, where all your automatic processes you don’t think about are controlled and where your values are stored. It controls your emotions and your responses to situations.

So when you do something that on the surface doesn’t seem to be in line with your goals, there is something bubbling away under the surface in your unconscious mind.

It is these characteristics of the unconscious mind that makes hypnosis such a powerful tool for assisting clients in changing their behaviours.  It has been used for hundreds of years to help clients improve their confidence; change behaviours that are impacting their health – such as smoking or excessive eating, help students improve study habits or help clients overcome phobias like flying.  The list of ways hypnosis can assist a client improve the quality of their life really is limitless. According to the World Health Organisation, around 80% of the world’s population can be hypnotised so again the potential to help clients is enormous.

Hypnotism ConceptHypnosis works by talking to the unconscious mind and the conversation takes place whilst the client is deeply relaxed and hyper-suggestibility state. Many problems we have are things we have learned on an unconscious level, so through a direct conversation updating the unconscious mind with new or different information is like reprogramming a computer.  Different results start to happen.

These changes might be different associations – for example, fried food which may have previously been associated with comfort or feeling good can be changed to become something that is no longer comforting and more realistically toxic to the body.

Hypnosis can also be used to mentally rehearse better ways of doing things, so that when a situation arises, you are able to deal with the situation with less stress or emotion.  This is very powerful and can assist you become more effective in their day to day lives and this in turn has positive health benefits.

Because hypnosis talks to your unconscious mind, that part of you that controls you automatic processes, physical change can be achieved through hypnosis.  There have been a significant number of cases where pain control has been achieved through use of hypnosis.  Using hypnosis in this instance, the unconscious mind simply files the information about painful stimuli with the other 1,999,993 pieces of information that it has ignored.  This is why chefs often don’t notice minor burns or perhaps you have experienced this yourself – have you ever noticed a bruise but have no recollection of how you got it?

So simply put, hypnosis can significantly enhance the way you experience your life, because it helps you shape your perception of reality allowing you to tap into the source of the solutions to your problems, safely and painlessly.




post feb 21 Narelle Lee profile picNarelle Lee is a Peak Performance Strategist with a passion for assisting clients reach their fullest potential in whichever part of their lives they wish to focus. When working with clients, she draws on her experience as a Master Hypnotherapist, Master Time Line Therapist and Master NLP Practitioner with her own life experiences to help them experience their lives on a whole new level.

She is particularly passionate about helping clients overcome obstacles that are preventing them from enjoying the quality of life that wellness brings.  Narelle works regularly with clients in the areas of weight loss, smoking cessation as well as senior executives guiding them through breakthrough session processes that result in powerful transformations across many areas of their lives, including their health and relationships.


Roasted Stuffed Pork Tenderloin

By | featured : magazine, FOOD & RECIPES, Pork | No Comments



2 pork tenderloins (about 2 1/2 pounds altogether)

4 slices bacon (and bacon fat created from cooking the bacon)

8 ounces mushrooms, sliced

2 Tbsp. fresh rosemary

2 Tbsp. fresh thyme

1/2 tsp. sea salt (divided)

1/2 tsp. ground pepper (divided)

1/2 medium onion, chopped

3 cloves garlic, chopped

4 cups fresh spinach


4 Tbsp. olive oil

2 tsp. lemon zest

3 Tbsp. fresh parsley

1/4 tsp. sea salt

Dash ground black pepper


  1. Preheat oven to 375F with oven rack set in the middle of the oven.
  2. Cut your onions and mushrooms.
  3. Cook the bacon in a large skillet over medium-high heat until crisp. Set bacon aside and keep the bacon fat in the pan.
  4. Using the same pan, add the onion, mushrooms, 1/4 tsp. sea salt, 1/4 tsp. ground black pepper, fresh thyme and rosemary and saute for 3 minutes, stirring occasionally.
  5. Next add the garlic and spinach and toss to coat.
  6. Cook for another 2 minutes until spinach is wilted. Remove from heat and set aside.
  7. Butterfly the pork tenderloins by cutting down the middle length of each one but not cutting it all of the way through, and spread the meat flat (like you are opening a book).
  8. Cover the tenderloins with plastic wrap and pound with a meat mallet until about 1/2 inch thick.
  9. Sprinkle the remaining 1/2 tsp. sea salt and 1/2 tsp. ground pepper on the tenderloins.
  10. Spread the spinach mixture over the two tenderloins evenly and spread it to reach the sides.
  11. Crumble the bacon and add it on top of the mixture. Roll the tenderloin, starting at the narrow end, and secure with toothpicks. Place the tenderloins in a roasting pan.
  12. Cook the tenderloins for 45 minutes, or until the inside reaches 145F on a meat thermometer.
  13. While the tenderloins are cooking, make the lemon oil by combining all ingredients together in a small mixing bowl and stirring with a spoon or whisk. Set aside.
  14. When the pork is done, transfer is to a cutting board and allow to rest for about 10 minutes, lightly covered in aluminum foil.
  15. Remove the toothpicks and slice the pork rolls. Serve with the lemon sauce.


post feb 20










Recipe and Photo from: Paleo Cupboard


How YOU Can Shift Your Mindset, Overcome Your Roadblocks And Be Truly Successful!

By | Articles, Articles and Tips, featured : magazine, Mindset, SUCCESS & MOTIVATION | No Comments

What if you could let go of that one thing that is holding you, your career or your business back? How important is that to you?

How often have you found yourself held back, stuck, not knowing how to get passed “that” roadblock and how to let go of those annoying fears and limiting beliefs?

Well, let’s have a look at what YOU can do about it NOW!

1. BE CLEAR about what you want to achieve. An easy way to do this is to imagine that you are describing your goal to a 12 year old who has no idea about what you do. The simpler and the more visual it is, the better!

2. Increase and learn to use your self-AWARENESS. Have you ever caught yourself finding excuses to avoid taking “that” step: a phone call to make, an email to write…? Science has demonstrated that our bodies can have a tremendous impact on our mind. When you are procrastinating, start becoming aware of how your body is reacting: is your heart beating faster? Are you frowning? Are your shoulders “drooping”?…              Make the conscious decision to change how your body is, stand straight, take slow deep breaths and observe how your mind reacts as a consequence.

3. Think of the WORST-CASE SCENARIO: are you afraid of not being able to do it or are you afraid of the consequences of actually succeeding at it? Be honest with yourself and DON’T JUDGE yourself. You might be surprised at the answer.

4. Make a list of all the BENEFITS and of all the DRAWBACKS associated with overcoming your “roadblock”. This is essential so you can have a BALANCED view of the situation.

5. Think of how DIFFERENTLY you could react to this situation. Think of someone you admire who would act differently. Now, imagine for a moment that you are this person and that it is easy for you to act differently.

PRACTICE this by taking small and frequent actions.

6. VISUALISE yourself overcoming your “roadblock”, letting go of your fear. Visualise it with as many details as you can, imagine the colours, the sounds, how you are feeling, make it as vibrant as you can. Put that scene in a photo, make sure you can see yourself in it. Your subconscious will do the rest.

7. One last thing: remember to SMILE. Really! Smiling on the outside will help you smile on the inside and help you move mountains. Just give it a go…what do you have to lose?

Science has demonstrated that we can “rewire” our brains. Equally, YOU can change YOUR “wiring”, take a different course of action and get past your roadblocks.  After all, if YOU are not in your mind’s driver seat, then who is? Remember, be AWARE and CHOOSE how you will react. It’s all in the Mindset!


post feb 19 aNadine Rabu is a highly regarded international mindset consultant and accredited professional coach, and the owner of “It’s All in the Mindset”. Prior to this, she worked for over 15 years for large multi–‐national engineering companies throughout the world.  During that time she repeatedly observed the positive and negative impact of people’s mindset on growth, innovation, motivation, efficiency, productivity and capacity to adapt to change.  As a result, Nadine chose to focus on helping highly motivated professionals, business start–‐ups and small to medium size businesses achieve their goals, develop to their full potential and see possibilities currently escaping them, by working specifically on their mindset. 

To find out more, visit:  www.ItsAllintheMindset.com

Animal Fat – To Eat Or Not To Eat?

By | Articles and Tips, featured : magazine, HEALTH & NUTRITION, Healthy Living | No Comments

As crazy as it may sound, animal fat, or specifically saturated fat, is one of the most imperative nutrients to the human body. For over 3 decades, we have listened to people in white lab coats constantly repeat the same message like a broken record “saturated fats are bad and cause heart disease”, and as a nation, we have followed this advice with our eyes wide shut. As a result, sales of lean meats such as chicken breast, turkey, and red meat with the fat trimmed off has skyrocketed, while fatty cuts of meats such as ribeye & scotch fillet steaks, lamb chops, and pork seem to be a forbidden food only eaten by the rebellious and the ill-advised. Not only does the saturated fat hypotheses say that eating animal fat is like pressing the detonator on our own hearts, but animal fat supposedly is the food that makes us Uber fat, being that fat is 9 calories per gram compared to protein and carbohydrates which is 4 calories per gram. So what’s the big deal then! Stay away from animal fat and live a long, healthy, and lean life right?………….WRONG!! Don’t be fooled by the white devils (men in white lab coats), animal fat is your best friend. It’s time to surmount an offence in the saturated fat deliberation, Paleo Warrior style!


 What Breast Milk Teaches Us About Animal Fat

Here is my first counter punch in the “saturated fats are bad” debate. I came across this fascinating piece of evidence from Paul Jaminet’s book The Perfect Health Diet, which is a fantastic book that I would recommend to anyone.

Let’s take a very close look at the composition of human breast milk, because as you will soon see, this line of evolutionary evidence will completely crush the idea that saturated fats are bad. If you didn’t know already, mother’s milk is the perfect dietary food for all babies. Due to evolutionary pressure, we know for sure that Mother Nature would’ve optimised human breast milk to make it a complete and perfect food for infants. But what will really give you goosebumps is the macronutrient ratio inside mother’s milk. First off, fat provides the majority of the milk’s calories, being 54 %, carbohydrates is the second largest calorie source, being 39 %, and protein provides the fewest calories, being 7%. So as you can see fat is the predominant macronutrient, governing both carbs and protein.


But Let’s Dig A Little Deeper Into The Tunnel. Here Is The Fatty Acid Profile Of Human Breast Milk:

Short And Medium Chain Saturated Fatty Acids – used to manufacture ketones to nourish the baby’s brain

Long-Chain Saturated Fatty Acids And Monounsaturated Fatty Acids – used to create the structural membranes in every cell of the human body


Omega-6 And Omega-3 Polyunsaturated Fatty Acids

These fats play a special role in the body by adding flexibility to cells as well as playing a role in inflammatory and anti-inflammatory pathways.

We can clearly see that all kinds of fats play their role in the architecture and biological functioning of the newborn baby. Saturated fats, which is the fat we have all been told to fear, funnily enough, is the most important fat contained in breast milk. Short and medium-chain saturated fats make up 10.4%, while long-chain saturated fatty acids make up 34.2%. Without saturated fats, newborn babies, both animals and humans (well actually we are animals, we just have bigger brains) would perish. So let me ask you this question, if saturated fats are so deadly to the human body, why has evolution selected saturated fat as the most important nutrient to begin life?


What The Ancient Tribes Teach Us About Animal Fat

Throughout research history, it’s crystal clear that the healthiest people in the world are found in ancient tribal societies that have not been corrupted by westernised, processed food. Or to make it simple, people who follow a lifestyle closest to our most primitive ancestors display the kind of health and wellness that we modern humans all long for. Because remember, modern diseases such as obesity, diabetes, and cancer were pretty much non-existent during the Paleolithic era. The wisdom we can learn about human health from our more modern hunter-gatherer societies is phenomenal. And guess what, these modern Paleo tribes still living today, with both male and females having blood profiles healthier than an olympic athlete, all have several things in common, and one of them is that they eat animal fat.

First off, lets look at some of the modern pacific islander communities who still follow a more ancient Paleo diet. The Okinawans of Japan, who have been known to be one of the longest living people in the world eat a diet high in eggs (including the egg yolk), pork, fish, and lard which is used for cooking. The Kitavan tribe living off the coast of New Guinea, get a large chunk of their calories from fish, fruits, and coconuts. The traditional Hawaiian tribes still living today, have a diet high in fish, squid, pork, chicken, and coconut.

Furthermore, early European explorers remarked on the beauty, strength, good nature, and excellent physical development of the native Hawaiians and other pacific islanders. Precise Journals from these early explorers showed detailed description that refer to Pacific Islanders as ‘singularly tall, muscular and well-proportioned people’. Even Captain James Cook noted the good diets and health of Pacific Islanders.

So if we pay attention to the detail, animal fat was a rich part of our more primitive Paleo tribes. The Pacific islanders may ingest more fruits and vegetables due to the tropical climates, but animal meat, along with the fat still makes up a large chunk of the calories. And let me just say this: you would seriously be up in cloud 9 if you think the healthiest tribes in the world trim the fat of the meat after a good hunt. In fact, the fattiest parts of the animal were the most cherished. Because the ancients knew that animal fat is a “survival” nutrient. Without animal fat, we wouldn’t have survived the catastrophic ice age that plagued our earth for thousands of years. Animal fat saved our butts!


Praise For Saturated Fat

Ladies and Gentlemen, animal fat is your best friend! Eat plenty of the following:

Organic Butter

Egg Yolks (Best From Free Range Organic Eggs)

Organ Meats (Beef Liver, Chicken Liver)

Fatty Cuts Of Grass Fed Red Meat (T-Bone, Scotch Fillet, Rib Eye, Lamb Chops)

Free Range Chicken Thigh

Pork & Bacon

Organic Full Fat Cream & Sour Cream

Coconut Products (Coconut Butter, Coconut Cream, Coconut Milk)



Quick tip

When eating animal meat and fat, you must consider how the animal was raised. The more wild the animal, the better it is for you. Opt for organic and free-range poultry, grass fed red meat, organic eggs, and any dairy products should be 100% full fat & organic. If the animal was raised in a stress free, friendly environment, got plenty of exercise and sun, and ate the food it was designed to eat, the fat from the animal is going to be much higher in fat soluble nutrients such as vitamins A, D, E, and K, along with the powerful antioxidants CoQ10 and CLA.

Old Rule

Saturated/Animal fats are bad and cause heart disease

New Rule 

Saturated/Animal fats are one of the healthiest and most important nutrients to the human body, eat plenty of it, but make sure they come from a good source.



post feb 18 bMichael Keon, is a certified health & fitness professional who specialises in Paleo nutrition. His journey began as full time personal trainer, working with hundreds of clients to empower them to reach their most desired goals & life changing aspirations. He has been a mentor to other coaches and is a dynamic and engaging seminar speaker. Michael’s passion, relentless drive and superior knowledge is known among the industry’s best. Currently, he is devoted to researching and delivering the most up to date information relating to the practices of the Paleo diet and lifestyle so that people from all walks of life, from the average Joe to the elite athlete, can achieve long lasting results.

Michael preaches the following underlying message: “Health & fitness is never meant to be complicated as we have all the answers. We just need to extricate ourselves from the modern confusion and bring back our primal roots.”


*** Article from Ultimate You Magazine, August 2013 issue ***