​Nothing says breakfast like pancakes.

Anyone who is required to eat a grain-free and/or dairy-free diet, can tell you it’s the breakfast item they miss most of all.

We did a whole foods cleanse in January, and it took all my willpower to stay away from some of my favorite breakfast dishes.

1 large ripe bananas
1 large egg
1 teaspoon of any nut butter
Coconut oil for frying

Preheat a non-stick skillet over medium heat. 

Place the bananas, eggs, nut butter, and 2 pinches of salt in the blender. Puree until smooth. The batter should be thick, but pourable. 

Brush the skillet lightly with coconut oil. Pour in a 3-inch circle of batter. Shake the skillet gently to spread the batter into a 4-inch circle. Cook for 2-4 minutes until the bottom of the pancake is golden-brown and the edges are firm. 

Flip gently with a flexible spatula, and continue cooking another 2-4 minutes.

​When you’re considering going on a low-carb diet or simply reducing carbohydrates, full meals are a little easier to plan — eating all the meat and veggies is always a good option! But it’s nice to chow down on something a little lighter than a steak or full chicken meal when it’s snack time. Unfortunately, the traditional snacks you’d reach for don’t normally fall into the category of low-carb snacks.
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Luckily, these healthy snacks from around the web are available. Low-carb snacks require saying goodbye to pretzels and breadsticks, but in return you get to say hello to delicious munchies like cauliflower hummus, low-carb granola, low-carb nuts and stuffed avocado. The snack recipes below taste great, are easy to prepare and are good for you, too. So whether you’re kicking carbs to the curb for good or just helping your body reset, give these low-carb snacks a try.

26 Low-Carb Snacks

1. Avocado Crisps
Did you need another reason to eat avocados? Probably not but, just in case, these avocado crisps are a must-try and take no time to prepare. Simply mix avocado with salt, cheese and seasonings, then flatten the healthy fruit into discs. Bake ’em and you’ll have seriously delicious, better-than-chips crisps.

2. Blackberry Coconut Fat Bombs
If you’re looking to increase healthy fats, these low-carb fat bombs can help. Made with coconut butter, coconut oil, berries and lemon juice, they’re a terrific option if you’re following a ketogenic diet. One serving has 18.7 grams of fat! Coconut cream, butter, oil and other byproducts are an excellent source of healthy fats, and you don’t have to fear coconut’s saturated fat content.

3. Black Pepper Beef Jerky
If you’ve only had gas station beef jerky, you’re in for a pleasant surprise when you try this beef pepper version. Spiced with Worcestershire sauce, soy sauce and your favorite ale, this beef jerky is a delicious on-the-go low-carb snack.

4. Buffalo Chicken Celery Sticks
Sure, buffalo chicken wings are tasty. But what if you could have the buffalo chicken flavor combined with a crunchy celery stick in every bite? Say hello to these easy sticks. Use cooked, leftover chicken to make this speedy snack or side dish. You can cut back on the mayonnaise, too or even use a rotisserie chicken if you’re short on time. A sports game-worthy low-carb snack in just minutes? Yes, please.

5. Cheesy Jalapeño Mushroom Bites
Like your food hot and spicy? Then say hello to your favorite new low-carb snack. Ready in 15 minutes, this simple recipe packs immunity-boosting, nutrition-packed mushrooms with cheese and jalapeños. You could even add bite-sized pieces of chicken or turkey and make it a full meal.

6. Cloud Bread
A bread alternative with only three required ingredients, you won’t believe how tasty this grain-free bread is. Dip it into a favorite hummus or top with your preferred nut butter for a filling snack that won’t leave you feeling bloated.

7. Crispy Parmesan Tomato Chips
Looking for a new way to make healthy chips? Then you have to try these tomato chips. You’ll slice big, juicy tomatoes into thick slices and drizzle them with benefit-rich olive oil. After sprinkling them with Parmesan cheese and Italian seasonings, they’ll slow bake for several hours. The result is a tray full of low-carb snacks that are actually good for you!

8. Easy Pizza Bites
These grain-free pizza bites are made with a mixture of almond and coconut flours. They’re easy to customize with your favorite seasonings, though I love the suggested garlic, thyme, oregano and basil suggestion. I’d swap the pepperoni for turkey pepperoni or even add some of the optional ingredients, like mushrooms, bell peppers or olives. This is one adults and kids alike will love.

9. Easy Pumpkin Quick Bread
This quick bread will satisfy your sweet tooth the all-natural way — you can use the granulated sweetener suggested or substitute maple syrup instead. It’s loaded with pumpkin taste and the ingredients that pair well with it; think cinnamon, nutmeg, allspice and walnuts. Serve this pumpkin bread with a pat of grass-fed butter.

10. Easy Hummus
Add a little excitement to the veggies in your life with my super simple hummus recipe. With only a handful of ingredients and just one step to prepare, this low-carb snack is easy to make and can be transported in a small container with no problems at all. Stick this hummus and some celery sticks in your snack pack for when you get hungry halfway through the day!

11. Five-Ingredient Baked Cauliflower Tots
Tater tots are the perfect snack: portable, easy to eat and super tasty. They’re especially loved in the toddler and school-aged crowd. But have you seen what’s in those ingredient lists? Luckily, you can make your own low-carb snack version, thanks to this cauliflower recipe. With only five ingredients that are baked instead of fried, you won’t believe how much better this version tastes.

12. Four-Ingredient Healthy Almond Donuts
If I knew making doughnuts was so simple, I’d have made them ages ago! These are prepared with just four ingredients, almond meal, honey, eggs and baking soda and are delicious as a healthy snack or even dessert. If you want to take them to the next level, try them with my Chocolate Frosting recipe.

13. Fruit Kebabs
Trouble getting the kids to eat their fruit? I love this fruity low-carb snack. A combo of your favorite low-carb fruits along with cubed raw cheddar will have the littlest family members begging for more.

14. Healthy Chocolate and Coconut Bliss Balls
When you need a low-carb snack to nibble on-the-go, pack these bliss balls. Sweetened with medjool dates and coconut and full of almonds, hazelnuts and cacao, they’re a delightfully yummy option.

15. High-Protein, Low-Carb Brownie Dessert
These are one of the fudgiest, chocolately brownies you’ll eat (they may even be the lowest carb brownies you’ll eat, too). Perfectly suited as a snack, these brownies are pretty much a health food. Fiber-rich black beans add protein, while instant coffee lends a rich taste that’s impossible not to love.

16. Kale Chips
Kale has more health benefits than almost any veggie, but it’s not just for salads anymore. The vitamin-packed leafy green turns into crunchy, salty chips with this zesty Paleo recipe. If you’re watching your sodium levels, you can simply skip the sea salt. They’ll still be tasty.

17. Lemon Cheesecake Bars
OK, so these lemon cheesecake bars might be a little more dessert than snack, but if you’ve ever suffered from a mid-afternoon slump, you know sometimes that’s just what’s in order. This cheesecake is one you can eat guilt-free. With an almond flour and coconut oil crust and a cheesecake made with fresh lemon juice, you can’t go wrong.

18. Mini Pepper Nachos
You won’t miss the tortilla chips once you try these nachos. All your favorite toppings are served in mini peppers instead and finished off in the oven, making for a crisp base with melty cheese and fixings like fresh tomatoes, avocados and more. This low-carb snack even works as a quick, satiating weeknight dinner — just make a bigger batch!

19. No-Bake Almond Butter Bars
Is there anything better than baked treats that don’t require actual baking? These almond butter bars are up there as one of the tastiest, oven-free low-carb snacks around. With only six ingredients, you likely have everything on hand to make them right now. They’re easy to stash in your purse to eat while you’re out about town — no more hunting down healthy options at the convenience store!

20. No-Bake Chocolate Quinoa Cookies
Eat these cookies as a snack or enjoy them as breakfast. They’re stuffed with protein (hello, quinoa!) and naturally sweetened, but it’s the cocoa powder and sea salt combo that will really win you over.

21. Pecan Coconut Balls
Enjoy sweet coconut flakes, crunchy pecans and metabolism-boosting hemp seeds with these no-bake balls. Have the little ones help with this kid-friendly low-carb recipe.

22. Pizza Zucchinis
Add a side of veggies to that ‘za craving with this pizza zucchini. By forgoing a doughy crust for zucchini slices instead, you can pile on sauce and cheese to your heart’s content in a perfectly portioned way. This is one of my favorite low-carb keto snack ideas, great for after-school snacking!

23. Salt and Vinegar Zucchini Chips
Forget buying salt and vinegar chips at the store and make these instead. They require only four ingredients to — how simple is that? — and are only 40 calories a serving. Use a mandolin if you can to get the zucchini slices super skinny; that’ll help them crisp up just like your favorite potato chips.

24. Salty Lime Roasted Nuts 
 When you need to spice up your snacks but keep ’em low-carb, try these lime-roasted nuts. Maple syrup adds a dash of sweetness and you won’t be able to resist the fresh lime juice. Make a big batch and keep on hand at work and in the kitchen.

 25. Stuffed Mushrooms
While this might be a bit of an appetizer than a portable snack, it’s great to have on hand when you need to feed a crowd, even if it’s the after-school kind! Shrooms are stuffed with turkey bacon, garlic, cauliflower and grated cheese for a super creamy texture and taste that’ll knock your socks off.

26. Keto Chia Pudding
Chia pudding makes a tasty snack, breakfast or lunch! This recipe has 9 total grams of carbs, 8 grams of fat and 4 grams of protein, making it an excellent lower carb vegan option.

27. Jalapeño Poppers Recipe
These turkey bacon-wrapped jalapeño poppers are a low-carb keto snack that can also dual as a crowd-pleasing appetizer. Switch it up a little by make some with bacon and others without.

28. Grab-and-Go High-Protein Veggie Egg Cups
​Looking to pack in some extra protein in your diet? These high-protein egg muffins will help you do just that. Other forms of eggs also work. You can also make deviled eggs or any form of fried eggs to increase your protein intake and keep the carbs low. - Shared from Dr. Axe

These burgers freeze well.  I simply keep a bag of these in my refrigerator for quick retrieval when packing my lunch.  Just add a cup and a half of frozen broccoli florets and you have a wonderful mid morning meal.  

• 2 lb. ground turkey
• 1 tsp salt
• 1/2 tsp Italian Seasoning
• 1 tsp salt
• 1/2 tsp freshly ground pepper
• 1 egg

 
Add the ground turkey, egg, salt, pepper, and Italian seasoning to a large bowl and stir to combine. Use your hands to form into burger patties. Patties will be VERY MOIST.

Heat oven to 350.  Place burgers on baking sheet and bake for 20-30 minutes until done.  You want them a tiny bit firm to the touch but not like rubber! If cooked too long they will have a tough texture.  Serve with favorite toppings.  

Six weeks later, 10 pounds lighter, I'm working full-force incorporating this into my lifestyle.  There is an overall note of clarity in my everyday thoughts.  I am cleaning out "hot spots" in my house that went unnoticed before.  There have been a few glitches, but nothing that hasn't been rectified.  
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Having an easily excited nervous system, i can tell you, my body was on high alert the first week.  Any type of change placed into my daily routine sends my system racing, wondering what the hell is happening.  I found myself including more carbohydrates into my meal plans which fixed any blow back. Paleo is not necessarily a LOW CARB diet.  It mainly restricts grains and legumes and limits dairy.  I found myself grabbing my oatmeal bars several times the first week.  Not because I was hungry, but because i felt this super surge of energy that just didn't sit right.  As time went on, I noticed less and less desire of such carbs and fell into eating sweet potatoes and an occasional white potato as the week wore on.

Another component I added was black out curtains.  I am always waking up earlier than planned due to sunlight streaming through my window.  This is due southern exposure.  One of my first orders when beginning the diet was to ensure your room is COMPLETELY DARK.  So, I purchased a couple of black out panels and taped over lights on appliances and computers with duck tape.  Now, my room is completely dark and invites a productive sleep.

In fact, lately, I am sleeping quite a bit this last week.  Not sure what is going on with my body, but I get to work, have a pretty productive day and come home and sleep.  Then I sleep again when retiring for the night.  When I wake in the morning there is more energy than I've had previously from a deeper sleep each night.  I am used to waking up a few times, not any longer.  As the weeks wear on, my system is becoming quieter, not as easily excited.  

Here are a few more tips to help you during your first few weeks from Robb Wolf's site:

Get Started

The Paleo diet is built from the healthiest, most delicious, and most nutritious foods available.

Clean Out The Pantry

We do not have self-control. PLAN AHEAD! Don’t have tempting foods in the house. Remove the bread, rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles…all refined, packaged foods. Bag it all up, take it to a food bank or homeless shelter. No, the kids do NOT need crackers and Goldfish. They might actually be healthier if YOU are healthier!

Sleep & Stress

Black out your room. No, REALLY black out your room. No LED lights from alarm clocks, fire alarms, TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8- 9 hrs of sleep. You should wake up without an alarm, feeling refreshed.

Exercise

The foraging lifestyle of our hunter-gatherer ancestors left them lean, strong, and healthy. Those who lived into advanced age did not lose muscle mass or gain body fat as they aged. It appears the default mode for our species is a balanced physique . Lean, muscled, and prepared for anything nature wished to unleash. By emulating the amounts and types of activities of our Paleolithic ancestors, we can affect remarkable changes in our physique, mental outlook, hormonal state, and overall health.

Throw Your Scale Away

While we are on this “weight topic” please just throw your scale away. Or smash it (wear safety glasses and go wild). But for the love of all that’s holy, do NOT rely on it as a significant marker of whether this process is working or not.

The fact is that you may not lose a ton of weight (read: pounds) on this plan. Why? Because you’re increasing muscle mass and losing fat . Increasing your muscle mass is good for controlling your blood sugar, helping your body to naturally regulate appetite, and has anti-aging properties. Muscles make you look good naked! So, don’t focus on scale weight.

Click on curtains below to check out pricing:

Four weeks later, eight pounds lighter, and able to see the tops of my thighs for the first time in seven years I am on a new journey.  I have been a forth runner on a vegetarian or vegan lifestyle but have yet to reap any real benefits for myself.  I have come to the conclusion one diet definitely does not work for everyone.

The last few minutes at my recent cardiologist appointment ended with- "You really needed to see me at this time," he spoke softly.  "Your levels are all off. We need to cut carbohydrate consumption drastically."

"How?" I moaned.  "I have already cut out most grains, and I am down to sweet potatoes, brown rice, and quinoa.  I don't even eat that much at a meal!" I swiftly held up the palm of my hand to show him how much I add to my plate in carb use each time. 

He quickly left the room and came back with a pamphlet.  Read this.  Try this.  You've got to do something. "What can it hurt?" he added. "You can't keep on going as you are that's for sure."

Robb Wolf's Quick Start Paleo Guide

 He was still talking, but my mind was registering a blank.  How much more can I do?  I've already slashed my diet to the bare minimum of healthy foods to live as I am now.  I know something wasn't working right - but ANOTHER new journey?  I began leafing through the pages trying to take it all in.  I left the office and stopped at the library on the way home to arm myself with the new knowledge I was going to need to take the Paleo Leap.  

Within four days the following symptoms began subsiding:
bloating
headaches
joint pain
acit reflux
fibro fog
fatigue

On top of that, I had lost four pounds.  How? I wondered. I had researched every possible new "wave" on fibromyalgia.  How had I missed this one tool that I constantly blog on?

I landed on Robb Wolf's site later that week and came upon the following information:

​What Is The Paleo Diet?

The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility. – Robb Wolf

Building A Healthy Paleo Diet
DIVERSE PROTEINS

Ideally one should eat a wide variety of proteins from as many animal sources as possible. One need not and should not avoid fatty cuts of meat, particularly if consuming pastured sources. An often overlooked piece of the paleo diet in popular culture is an over-reliance on standard cuts of meat, at the expense of organ meats, bone broth and other collagen sources. For more information on the historical and practical aspects of consuming a more balanced protein intake, check out the Weston A. Price Foundation. If weight-loss is a goal, protein makes you feel satisfied between meals.

FRUITS AND VEGETABLES

Fruits and vegetables are rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood of developing a number of degenerative diseases including cancer, diabetes and neurological decline.

HEALTHY FATS FROM NUTS, SEEDS, AVOCADOS, OLIVE OIL, FISH OIL AND GRASS-FED MEAT

Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 fats dramatically reduce the instances of obesity, cancer, diabetes, heart disease and cognitive decline.
Saturated fat has been demonized by our health authorities and media. What is the basis for this position on Saturated fat? Are current recommendations for VERY low saturated fat intake justified? How much saturated fat (and what types), if any should one eat? Without a historical and scientific perspective these questions can be nearly impossible to answer.

Health Benefits of a Paleo Diet

For most people the fact the Paleo diet delivers the best results is all they need. Improved blood lipids, weight loss, and reduced pain from autoimmunity is proof enough.  Many people however are not satisfied with blindly following any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing something. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny.

With a very simple shift we not only remove the foods that are at odds with our health (grains, legumes, and dairy) but we also increase our intake of vitamins, minerals, and antioxidants. Here is a great paper from Professor Loren Cordain exploring how to build a modern Paleo diet: The nutritional characteristics of a contemporary diet based upon Paleolithic food groups. This paper also offers significant insight as to the amounts and ratios of protein, carbohydrate and fat in the ancestral diet.

Come on!

Our Ancestors lived short, brutal lives! This Paleo Diet is all bunk, right?The Paleo concept is new for most people and this newness can spark many questions. We like people to not only read about and educate themselves on this topic but also to “get in and do it.” Experience is perhaps the best teacher and often cuts through any confusion surrounding this way of eating. Now, all that considered, there are still some common counter arguments to the Paleo diet that happen with sufficient frequency that a whole paper was written on it. Enjoy: Evolutionary Health Promotion. A consideration of common counter-arguments.
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Does it work for diabetes?

A great question to ask is “Does the Paleo diet work?” Here we have a head to head comparison between the Paleo diet and Mediterranean diet in insulin resistant Type 2 Diabetics. The results? The Paleo diet group REVERSED the signs and symptoms of insulin resistant, Type 2 diabetes. The Mediterranean diet showed little if any improvements. It is worth noting that the Mediterranean diet is generally held up by our government as “the diet to emulate” despite better alternatives. You can find an abstract and the complete paper here.

Cardio Vascular Disease

According to the CDC, cardiovascular disease is the number one cause of death in the United States. Interestingly however, our Paleolithic ancestors and contemporarily studied hunter-gatherers showed virtually no heart attack or stroke while eating ancestral diets. The references below will explore these facts to better help you understand the heart-healthy benefits of a Paleo diet.

Autoimmunity

Autoimmunity is a process in which our bodies own immune system attacks “us.” Normally the immune system protects us from bacterial, viral, and parasitic infections. The immune system identifies a foreign invader, attacks it, and ideally clears the infection. A good analogy for autoimmunity is the case of tissue rejection after organ donation. If someone requires a new heart, lung kidney or liver due to disease or injury, a donor organ may be an option. The first step in this process is trying to find a tissue “match”. All of us have molecules in our tissues that our immune system uses to recognize self from non-self. If a donated organ is not close enough to the recipient in tissue type the immune system will attack and destroy the organ. In autoimmunity, a similar process occurs in that an individuals own tissue is confused as something foreign and the immune system attacks this “mislabeled” tissue. Common forms of autoimmunity include Multiple Sclerosis, Rheumatoid Arthritis, Lupus, and Vitiligo to name only a tiny fraction of autoimmune diseases. Elements of autoimmunity are likely at play in conditions as seemingly unrelated as Schizophrenia, infertility, and various forms of cancer.

Interestingly, all of these seemingly unrelated diseases share a common cause: damage to the intestinal lining which allows large, undigested food particles to make their way into the body. This is called “leaky gut and the autoimmune response”. Here is a 7-part video series by Prof. Loren Cordain describing the etiology of Multiple Sclerosis. And please watch this TED talk by Dr. Terry Wahls, MD as she describes how she reversed her Multiple Sclerosis with a paleo diet. If you have an autoimmune disease you might consider trying the autoimmune protocol of the paleo diet.  - Robb Wolf
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Ok, I've given you quite a bit to chew on and digest.  This is going to take some time for those, like me, whom have tried everything and sit staring at the screen here now thinking of all the reasons this diet can't be healthy for them.  After all, how many alternative diets and remedies have you tried already?  The idea of one more journey, at times, can be a bit more than the soul can bare.  I get all this.  I was there four weeks ago.  But, as I get older, life is slipping by without me.  So, take my hand, and let's try one more path.  

It's easy.  Not much to buy other than less grains and beans.  I know you've already checked out the quick guide and thought, "Ok, maybe I can add some of what Robb is saying.  But, where do I start? How do I even begin?"

Here you go:

Robb Wolf's Food Matrix Plan

Then give me a shout back in four days.  For you Vegan/Vegetarians? As long as you are feeling well, keep up the good work!  For those that are flustered because that advantage just kept tipping the scales - I got a new plan, let's dive in.