Free Paleo Food and Exercise Diary

Paleo Food and Exercise Diary

I’ve been looking everywhere for a free food and exercise diary which was customized towards the goals of the Paleo diet. Alas I couldn’t find anything.

I have trialed this template and found it works well for my needs. It is best if you print off three months worth and put it in a ring binder folder. It is well known that to develop a new habit it takes on average 90 days.

The left hand side is for recording your food and drink intake. The right hand side is a little more adaptable and can be used for your exercise and then doing your macronutrient sums. If you need more space to write down your calculations you can use the back of the page.

At the bottom of the page there is a summary. I write down how I feel that day and reflect on my overall health and fitness goals.

Please download the free A4 printable paleo-food-exercise-diary-template (PDF) and let me know if it works for you.

Paleo bircher muesli

paleo bircher muesli

This is a satisfy and filling breakfast which makes a large portion (you may like to use teaspoons if you want a smaller portion). I soak all the seeds and sultanas and craisins for better digestion, but you don’t have to. If you want to use ground flaxseeds (linseed meal) it is better to grind the seeds fresh, so they don’t go rancid. You can use also organic yogurt for a primal option.

A great way to start the day with paleo friendly muesli recipe.

Paleo bircher muesli recipe

1 Tbsp flaxseeds or ground flaxseed
2 tsp chia seeds
1 Tbsp pumpkin seeds
1 Tbsp sunflower seeds
1 Tbsp sultanas or currants
1 Tbsp craisins (dried cranberries)
1 orange juiced
1 small apple grated
2 Tbsps of coconut yogurt
2 Tbsps of almond milk

  1. Soak the flaxseeds, chia seeds, pumpkin seeds and sunflower seeds, sultanas and craisins in the orange juice overnight.
  2. Place all the ingredients in a bowl and mix together until combined.

Serves 1.

Taste test: Melinda’s Gluten Free Goodies Decadent Red Velvet Cake

Melinda's Red Velvet Cake

I decided it was time to try the Decadent Red Velvet Cake from Melinda’s Gluten Free Goodies for a belated father’s day.

I followed the instructions on the back of the packet to a tee, and was rewarded with a light reddy-brown coloured cake. Instead of making the suggested cream cheese icing, I made a glaze with coconut oil and icing sugar, which complemented the flavours really well. 

red velvet cake

The cake was served with strawberries and vanilla ice cream. The red velvet cake was moist and delicious. It received positive feedback from all the family members who tasted it. My sister-in-law said “She couldn’t believe it was gluten free. It tastes that good.”

Available from Coles, Woolworths, IGA, Independents, and various online stores.

 Thank you Melinda’s Gluten Free Goodies for allowing us to try Decadent Red Velvet Cake

Sugar Free Body Blitz – Tracking sugar intake

Sugar Free Body Blitz

Once you start looking for sugar on labels you’ll find it hidden in lots of unexpected places. As part of easing in to a sugar-free diet, this week we’ll start tracking our sugar intake. Write down what you have eaten, the amount of sugar and how you felt or the reason you ate the food. Then think of a substitute for next time you are in the same situation.

For example, here is my sugar intake for the last few days:

Food eaten Amount of sugar Reason Substitute
Gluten free gingernuts 6.4g Wanted to finish off the packet and not waste money. Now not in the cupboard, so not a temptation.
Biscuits at morning tea not sure. Were homemade. Was being polite. Take savoury morning tea to craft class.
Fresh orange juice 69g Use up three oranges. Mandarins are easier to eat whole.
Takeaway hot chocolate not sure Was at cafe and forgot about the sugary syrup and marshmallows. Order coffee or tea instead.
Hot chocolate at home 1tsp  Was bored. Try with honey or Stevia and pure cacao powder. Have a herbal tea instead.
Lindt chocolate 5g Finishing off the packet. AntiOx Chocolate (stevia)
Tea 1tsp Morning habit. Now having tea without sugar.

Sugar Stacks may help with the amount of sugar in a particular food.

What sugary food have you been eating lately?

Starting the Sugar Free Body Blitz

Sugar Free Body Blitz

Today is the first day of my Sugar-Free Body Blitz.



A few years ago I read Sweet Poison and the Sweet Poison Quit Plan by David Gillespie (Sweet Poison website) and was impressed by his research, but was unsure about having dextrose (glucose syrup). Then I watched Dr Robert Lustig present Sugar: The Bitter Truth.

Last year I discovered Sarah Wilson’s I Quit Sugar
ebook (I Quit Sugar website). I recently borrowed her updated I Quit Sugar book with plenty of recipes from the library, and thought perhaps this was something I could try.

After some more research and consulting my nutrition guru Meghan Telpner, I decided to start my own version of quitting sugar. I am calling it The Sugar Free Body Blitz, because I’m doing the 12 week body blitz challenge as a way of making myself accountable. I will be tracking my weight and fitness levels. I plan on writing blog posts about my progress and sugar-free recipes as a way to keep myself motivated.


Aim: The type of sugar I am aiming to quit is refined sugar, because it is devoid of nutrients.

1. Instead I will allow some of the more nutrient dense sweeteners in small amounts, such as:

  • backstrap molasses
  • coconut nectar
  • maple syrup
  • palm sugar
  • raw honey (a superfood)
  • sucanat
  • Stevia

2. I will also allow one to two serves of whole fruit a day – fruit are full of health benefits, so I don’t believe in cutting them out.

3. I will not use dextrose as it is processed and I don’t believe it has any health benefits.

4. I will not use artificial sweeteners.

Week 1 – Reducing refined sugar

Rather than go cold turkey I’m going to slowly reduce my sugar intake for the first week. Today I had my morning English Breakfast tea without sugar and I didn’t really notice any difference. I cut back on my morning biscuits and threw in the bin some chocolate brownies which were sickly rich. I noticed that my raspberry yogurt has 9.7g of sugar per serving, so I’ll have to find a plain organic yogurt next week. For an afternoon snack I had some popcorn with butter and salt.

More information

To find out more about the problems with sugar watch Catalyst: Toxic Sugar? – ABC TV Science or the more scientific (and harder to understand) Sugar: The Bitter Truth.

Best recipe: ANZAC biscuits

ANZAC biscuits

The original ANZAC biscuit recipe is easy to find online, but I decided to go with a moist and chewy ANZAC biscuit recipe as that’s how I prefer them. The original ones were hard though, as they had to last the journey across the sea to the men fighting in Europe. Most recipes share the same ingredients and just vary the amounts. Curtis Stone in his latest cookbook, “What’s for Dinner?” calls them “Oatmeal Coconut Butter Cookies”!

I guess I could have waited until ANZAC day to make these, but I thought they’d be simple to make and something good to start learning to cook with.

My first problem was that I don’t own any baking trays, so I had to use a roasting tray. Then it took about 20 times to start the gas powered oven – I hope it’s not on its way out!

I mixed together all the dry ingredients, but the brown sugar left lumps, so it took about five minutes to squish them against the side of the mixing bowl. Then I moved on to the wet ingredients. It was taking a long time to pour the CSR golden syrup from the squeeze bottle into the measuring spoon.

Matt said “You know you can take the lid off of that.”

“Now you tell me” I replied. “I’m nearly finished!”

“Well, you need to work on your muscles.”

I combined the dry and wet ingredients and them popped the biscuits in the oven. In the meantime, I decided to do the washing up. I hate washing tongs, wooden spoons and plastic containers, and this load had all three! The stupid timer stopped with four minutes to go. Fortunately I noticed.

The first batch was a little under done and one of the biscuits crumbled apart as I slid them onto the wire cooling rack. I reread the instructions and saw that I was supposed to let them “Stand on trays for 5 minutes” but I missed that step. The second batch have a distinctive home-made look about them, but they are still not brown enough! The third and final batch were just what I was looking for in an ANZAC biscuit.

ANZAC biscuit recipe
1 cup rolled oats
1 cup plain flour*
2/3 cup brown sugar
2/3 cup desiccated coconut
1/2 teaspoon bicarbonate of soda*
125g butter, organic
2 tablespoons golden syrup

  1. Preheat oven to 160°C. Prepare baking trays by lining three of them with baking paper.
  2. Combine all the dry ingredients – oats, flour, sugar, coconut, and bicarbonate of soda – in a bowl.
  3. Place butter, syrup and 2 tablespoons cold water in a saucepan over medium heat. Stir for 2 minutes or until butter has melted.
  4. Combine the dry and wet ingredients by stirring the butter mixture into oat mixture.
  5. Roll level tablespoons of mixture into balls. Place on baking trays about 5cm apart. Flatten slightly with the back of the spoon.
  6. Bake for 10 to 12 minutes or until light golden. Stand on trays for 5 minutes.
  7. Then transfer to a wire rack to cool completely.


I made my biscuits wheat-free by swapping the 1 cup of flour and bicarbonate of soda, for one cup of Melinda’s Gluten-Free Goodies Self Raising Flour. To make them gluten-free swap the oats for quinoa flakes.

Cooked for the 100 recipes to cook in your lifetime challenge. 

Transition tip: Participate in a free gifting system (freecycle)


Transition tip: Participate in a free gifting system

There are a number of free gifting systems around, with Freecycle perhaps the most well known. Using a website or email group you can give away things you no longer need or ask if anyone has something to give away that you’d like.

These schemes promote waste reduction and help save the landscape from being taken over by landfills.




Have you had any experience with a gifting network?

List of biological dentists in Australia

I love this video by David Wolf on how to care for your teeth.

Next time you visit a dentist look for a biological or holistic one. You want to search for some who does mercury (amalgam) free fillings. They will also remove any existing mercury fillings safely using a rubber dam and dispose of them correctly. They will also have a follow-up protocol.

Your teeth are alive, so look after them.

Here are some of the biological dentists I am aware of:


New South Wales

South Australia


New Zealand

  • Dr Gregory Gibb, Auckland
  • Dr Mike Godrey, Bay of Plenty

Please leave a comment below if you  have seen any other holistic dentists and can recommend them.

If you are passionate about this subject, you can visit:

Australians for Mercury Free Dentistry

How to go shampoo-free

G Magazine featured an article on 5 ways to go shampoo-free that I wanted to share with everyone.

The foaming agents in shampoo don’t only lift dirt from your hair – they strip the scalp of it’s natural balancing oils. The temporary shine from chemicals in conventional shampoos could be doing more damage than it’s worth for your scalp, as well as waterways when it’s washed down the sink. Go “no ‘poo” with these natural ingredients on your crowing glory instead.

  1. Apply a cloudy solution of 1 teaspoon of baking soda and 1 cup of water to the roots of your hair to help clean dirt and oils. It won’t be easy to start with, but stick with it for a few weeks and the oils in your scalp with balance out.
  2. Condition with 1 tablespoon of apple cider vinegar and 1 cup water. Add a few drops of essential oils for fragrance, or lemon juice if you want to lighten your hair colour.
  3. Deodorise your hair between washes with a spritz of water and your favourite essential oils. Give it a rinse with water in the shower often too.
  4. Every few weeks, get rid of build-up on the scalp with a scrub of 2 tablespoons of brown sugar mixed with honey. (Turn the shower off while you scrub away.)
  5. Make your own dry shampoo to absorb excess oil between washes. In an airtight container, mix 1/4 cup of rice flour, 1/4 cup of cornstarch and 1 teaspoon of baking powder. Massage into oily parts of the scalp, leave for five minutes and while standing over a sink, brush out vigorously with a natural bristle brush.

Alternatively you may like to know How to make your own Dry shampoo.

Question what’s inside music video on GMOs

80% of processed foods contain GMOs……………..

“Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has.”
– Margaret Mead

Click Here to Purchase this song on iTunes! A portion of each purchase for Question What’s Inside on iTunes will be donated to the Institute for Responsible Technology!

For more information on GM Foods in Australia visit Truefood.