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LIST OF CONTENTS
Introduction
Chapter 3: Common Myths, Do's and Don'ts Associated with Hair Loss
Hair Loss - A Primer 2
Introduction
Hair loss is a very common lifestyle problem affecting millions of men and women all
over the world. According to a recent survey, approximately 35 million men and 21
million women are facing the problem of hair loss in the USA alone. It is estimated that
approximately 25% of men face the problem of baldness by age 30, and about 65%
actually become bald or develop a balding pattern by the time they are 60 years old.
Hundreds of medical researches have now shown that aging, hormonal imbalances and
heredity are the primary factors associated with hair loss and baldness problems. Both
males and females tend to lose hair thickness with the growing age, but pattern baldness
has been seen more in men than women. Sometimes unhealthy lifestyle and certain
medical conditions can also contribute to rapid hair loss and baldness.
Unfortunately, there are many myths surrounding hair loss and hair treatment
techniques. One of the popular myths is that hair loss in an irreversible process, but the
good news is that this is always not the case.
Hair Loss - A Primer 3
Fortunately, there are effective medications and other hair treatment options available
for preventing and even reversing the problem of hair loss.
Dietary and lifestyle changes have also been found to reverse the symptoms of hair loss
and baldness in certain conditions. The purpose of this eBook is to provide readers an in-
depth understanding of this common problem and best medications and treatments
available to deal with the hair loss and baldness problems.
Hair Loss - A Primer 4
Hair Anatomy
Human hair consists of the hair shaft and the root. The hair shaft comprises the cuticle,
the outer protective layer; cortex, the strong middle layer; and the medulla, the soft
central core. The root is a soft thickened bulb that ends in a small sac-like structure
underneath the skin called the hair follicle. The follicle in turn contains the papilla, which
nourishes the root of the hair through an artery. It is the follicle where hair are actually
produced.
Hair Loss - A Primer 5
Hair Follicle: A hair follicle is a tiny cup-shaped skin organ measuring about 3-4 mm in
length. It is the point where hair shaft are produced and starts to grow. The hair follicle
comprises of the dermal papillae, matrix, inner root sheath (IRS), outer root sheath (ORS),
and the hair shaft. Some glands are also attached to the hair follicles, including the
sebum producing sebaceous gland. Sebum is the natural skin nourishing oil that helps in
the growth of the hair.
People with the higher number of sebaceous glands tend to have wider follicles, which
in turn are associated with thicker hair shafts.
Dermal Papilla: The most important part of the hair follicle is the dermal papilla, which
nourishes the follicle. Hair grows as new cells are formed in the papilla. These cells keep
moving upward through the skin as more new cells are formed beneath them. Gradually,
old hair cells are cut off from the papilla and eventually die.
The hair shaft that is visible to us is composed of these dead cells and keratin, the hard
protein that provides strengths to the hair. A person becomes bald when the dermal
papilla becomes inactive and stops producing new cells. Most hair medications target to
activate the dermal papilla or hair bulbs to produce new cells.
The dermal papilla also contains melanocytes cells that produce a pigment called
melanin, which gives the hair its color. People with small amount of melanin tend to have
blonde or red hair. With the advancement in age, the melanin production decreases and
eventually stops, making the hair turn gray.
Hair Loss - A Primer 6
Anagen Phase: At any given time, about 80-90% of hair follicles are in Anagen phase in a
normal scalp. In this phase
Catagen Phase: At the conclusion of the Anagen phase, the hair follicle enters into a
short transitional phase before going to rest. This short phase is called the Catagen
phase which lasts for a period of 2 to 3 weeks. At any given time, about 1-2% of hair
follicles are in the Catagen phase. In this phase
Hair follicle detaches from the papilla and blood supply stops
Detached follicle slowly shrink in size
Papilla stops producing melanin
Hair bulb is pushed upwards as new cells are formed in papilla
Composition of Hair
Hair is made up of proteins, lipids (fats), water, melanin granules and minerals. Keratin,
the most powerful protein in the nature, is the primary component of hair accounting for
65-95% of the total hair fiber by weight. Besides hair, Keratin also forms a major part of
the cells in the epidermis, nails, feathers, hooves, horny tissues and the enamel of teeth.
Proteins: These form the main components of hair. Keratin is the most important
protein, made up of amino acids.
Minerals: Many minerals such as zinc, iron, selenium, magnesium, aluminium, calcium,
copper, sulphur, and lead are found in the hair.
Water: Water is present in variable percentage in the hair depending on the health of
the hair shaft and the humidity levels in the environment.
Lipids: Their presence is principally due to the sebum, the natural skin nourishing oil
produced by sebaceous glands.
Pigments: Produced in papilla, they give colors to the hair, in particular melanin.
Hair Loss - A Primer 9
Androgenic Alopecia
Also referred to as male pattern baldness, this type of hair loss and balding is caused by
genetic (heredity) reasons. It is the most common cause of hair loss and baldness in men.
Although not proved yet, it's widely believed that if your mother's side of the family had
male pattern baldness, it is more likely that you will have it too. Father's side tendency of
male pattern baldness can also pose a possibility of baldness in people.
Hair Loss - A Primer 10
Androgenic Alopecia can affect both men and women, although women facing this
condition do not become totally bald. Men with Androgenic Alopecia can face severe hair
loss problem as early as their teens or early 20s, while women don't experience
noticeable hair loss until their 40s.
Although it is not fully understood how family genes are responsible in the progression
of male pattern baldness, but several studies have shown that androgens such as
testosterone and its by products can be responsible for it. In our body, testosterone is
broken down into an androgen called dihydrotestosterone (DHT), which is responsible
for the development of beard and moustache in males.
Male pattern baldness seems to be sensitive to the levels of DHT in our body. It has been
found that excessive production of DHT in the body leads to progressive shortening of
the Anagen (growing) phase in the hair follicles, resulting into decreased time for the hair
growth. Also the length of Telogen (resting) phase increases leading to a reduction in
total hair density.
Hair Loss - A Primer 11
Alopecia Areata
Alopecia areata is the second most common from of Alopecia. It refers to a condition that
causes well-defined oval or circular patches, and can lead to total baldness of scalp,
which is termed as alopecia totalis. In rare cases it can affect the entire body, which is
termed as alopecia univarsalis. It is not clear why alopecia areata develops, but most of
people link it to autoimmune disorder.
About 20% of patients with this condition have been found to have a family history of
the disease. It can affect men, women, and children. The disease is self treating in nature
and usually clears within 6 to 12 months without any treatment. If it persists for longer,
the chances of recovery are substantially reduced.
Scarring Alopecia
Also known as cicatrical alopecia, scarring alopecia can be caused by many types of skin
diseases such as acne necroticia, lichen planopilaris, and lupus erythematosus that could
cause inflammation of the scalp. Radiation therapy used in cancer treatments can also
cause this condition. Hair loss can occur as a result of scalp trauma and is curable
through hair transplantation surgery.
Hair Loss - A Primer 12
Involutional Alopecia
This is a natural condition in which the hair gradually falls with the progression in age. As
we age, more and more hair follicles go into the resting phase, and eventually stop
producing new hair.
Telogen Effluvium
Medications
Thyroid Problems
Fungal Infections
Fungal infections of the scalp can cause hair loss prepubartal patients. Curing the
infection through oral anti fungal drugs or cream resolves this condition.
Physical Trauma
Areas of scalp which are traumatized due to an accident, surgery, or burns can result in
permanent hair loss if the underlying follicles are damaged.
Diet Deficiencies
The lack of essential nutrients, minerals and vitamins in our diets can also cause hair
loss. Poor nutrition and zinc and iron deficiencies are the most common deficiencies
found to cause hair loss.
Over use of shampooing, blow-drying and repeatedly using heated styling tools can all
lead to hair loss. Hair treatments like dying, straightening, and perming can also cause
great damage to hair if they are overused or used incorrectly.
Hair Loss - A Primer 14
Dos
Massaging does not directly contribute to hair growth. However massaging your hair and
scalp increases the blood flow to the scalp that assists in a proper re-growth of hair.
Although keep in mind that the massage should be gentle and not very rigorous to affect
the newly growing hair.
10 Hair Loss - A Primer 15
Gone are the college days when you sported long and luscious locks. Age is settling
down and it is natural for the hairline to recede. Short hair help you in more effectively
concealing those unwanted bald patches that longer hair styles accentuate.
Vigorous rubbing and rough towels can severely worsen the situation. Rough handling of
the hair results in breaking down of the finer hair, in addition to completely wiping of the
newer growth. Needless to say, do not wrestle with your hair. Else pat it dry with a soft
towel after shower.
Split ends prevent hair growth. Cut split ends in order to prevent the spread of the
damage to the hair shaft.
Eat Healthy
Just like our body, hair also needs proper nourishing. Eat a proper balanced diet that is
rich in Vitamin A, B and E, calcium, selenium, iron and lenoleic acid to fertilize the hair
follicles.
It is recommended to use hair thickening products and conditioners as they can not only
help in protecting the new growth, but will also facilitate you in properly masquerading
10 Hair Loss - A Primer 16
De-stress yourself
Several traumas, injuries and stress can lead to a temporary halting of the hair growth as
well as hair production. It is therefore recommended to de-stress yourself and keep a
positive outlook that will indirectly lead to a better scalp and hair health.
Be Patient
Just like hair loss, hair re-growth is also a slow process. Do not panic and stop treatment
if you do not see any results for a few months. Have patience in your treatment and
move on to other important things in life.
Donts
Don't Panic
It is strictly advised not to comb your hair or use a bristled brush when wet. Hair when
wet is most susceptible and heavy brushing can tear down bunches from your scalp. It is
recommended to use bare fingers for styling.
Gels, sprays, hair creams help in holding your hair together. However most of the styling
products contain harmful chemicals that can weaken the already thinning and depleting
hair. Even most of the shampoos can damage the hair owing to various harsh chemicals
ingredients. Choose a natural product to give your hair the nutrients it requires. In
addition, excess ironing can also damage the hair by making it frizzy, brittle and dry,
causing more hair breakage.
Some hair styles such as cornrows, ponytails, tight plaits, as well as winding very tightly
on rollers exert excessive pressure on the hair roots that eventually lead to breakage and
hair fall.
10 Hair Loss - A Primer 18
Products rich in caffeine such as coffee, as well as carbonated sodas and alcohol hamper
the proper growth of the hair. Avoid taking such products if you are going through the
treatment for hair loss.
Every person has a different hair fall condition and do not blindly follow the treatment
your friends and colleagues have undertaken. Consult a specialist before trying a new
hair fall treatment.
Fact: Hair loss does not mean that you are ageing.
Baldness can strike in teens, as well as in people in their 20s and 30s. Baldness is related
to genes, illness and lifestyle and it does not have anything to do with aging.
10 Hair Loss - A Primer 19
Fact: This statement is not completely true. The main baldness gene is found on the X
chromosome that is transferred to men from their mothers. However there are many
other factors that are responsible for hair loss. Researches have suggested that men who
have a bald father are more plausible to experience baldness as compared to men who
do not.
Fact: Baldness is often perceived as a man's issue, however over 40% women suffer from
hair loss and thinning of hair all through their life.
Fact: It is a general notion that wearing a hat causes baldness as it strains the hair
follicles. In addition people think that wearing a hat prevents the scalp from breathing.
However wearing a cap has nothing to do with baldness. In reality, blood stream provides
oxygen to hair follicles and not air. Dirty hats can cause an infection to the scalp, which
in turn can lead to baldness, otherwise wearing a hat is completely safe and doe not
trigger baldness.
10 Hair Loss - A Primer 20
Fact: It is commonly perceived that if you witness massive strands of hair falling, it is a
sign of severe hair fall. In reality it is a natural process for a human being to lose around
hundred strands of hair per day.
Fact: This is another prevalent myth that baldness is caused by clogged pores. If baldness
was caused by clogged pores than rigorous and routine shampooing would have been
the best cure for it.
Myth 7: Decreased blood flow to the hair scalp causes hair loss.
Fact: Decreased blood flow is not a cause of hair loss. It is a result of hair loss. Blood flow
to the scalp decreases when a person is going through hair loss. Sufficient blood flow to
the scalp is required for the growth of new hair. However owing to a decrease in blood
flow due to hair loss, the new growth does not get enough blood flow, resulting in a
stunted growth.
10 Hair Loss - A Primer 21
Fact: Hair loss occurs due to the increased sensitivity of hair follicles to
dihydrotestosterone (DHT) that causes the hair follicles to thin out and disappear. If high
levels of testosterone were responsible for hair loss, then hair from the body should
have been lost as well.
Fact: When people start experiencing the problem of hair loss, they start panicking every
time they notice hair in the bathtub after shampooing. Thinking hair loss is caused by
frequent shampooing, most people stop shampooing and the hair that would otherwise
come out in a wash, accumulate on the head that come out during the next wash,
confirming the suspicions.
Myth 10: The more you indulge in sex, the more you lose hair.
Fact: People normally connect sexual activity with hair loss stating that the more a man
ejaculates the more he experiences hair loss. However, there is no proven theory to
substantiate any relation between sex and hair loss.
10 Hair Loss - A Primer 22
Myth 11: Washing your hair with cold water helps you reduce hair loss.
Fact: Contrary to popular belief, washing your hair with cold water does not improve hair
loss condition. Washing your hair with cold water only improves blood circulation which
is good for the overall scalp health.
Fact: Brushing and massaging only improve the blood circulation and does not improve
the hair fall condition.
Fact: Hormones play a crucial role in hair loss. Several women experience hair loss after
pregnancy due to hormone imbalance. Women who suffer from polycystic ovary
syndrome may also experience hair loss. Moreover, fluctuations in the function of thyroid
gland can also cause hair loss.
Celebrity Treatment
Hair loss is a problem that not only pertains to common people. It is a condition that
affects celebrities as well. Apparently hair loss affects people from every field and in
most of the cases, many celebrities shy away from telling the truth.
10 Hair Loss - A Primer 23
There are various global celebrities from diverse fields such as entertainment, sports and
politics that have witnessed the problem of hair loss. So what happens when a celebrity
notices more hair in his comb than on his hair? What do the celebrities do to disguise the
thinning tresses and bald patches? Various famous celebrities that have undergone the
scalpel include
Shane Warne - Ever since the Australian cricket legend discovered that he has started
developing a receding hairline, the spin bowling magician planned to do something
about it. Shane Warne underwent hair transplant and today his hair look even more
irresistible.
Jude Law - The Hollywood heartthrob is the latest to join the league of celebrities who
have taken treatment for hair loss. The actor's looks have gone a complete change with
an impressive hair re-growth. As per the sources, the actor underwent a treatment that
involved injecting vitamins into his scalp for promoting hair growth.
Sir Elton John - Sir Elton John has confirmed that after years of wearing wigs and
toupees, he finally underwent the hair replacement treatment in the late 90s that gained
much tabloid attention.
10 Hair Loss - A Primer 24
Mel Gibson - The 'braveheart' of Hollywood reportedly had a hair treatment for a visible
receding mane and thin hair. However the actor never publicly admitted of getting a hair
treatment.
Kevin Costner - The several time academy awards winning actor known for his
powerhouse performances, finally underwent hair transplant therapy for his receding
hairline.
David Beckham - The original pinup boy of soccer had a terrible awakening when the
tabloid started showing pictures of him sporting a bald patch. The soccer star now after
undergoing the treatment sports amazingly fine hair.
Neve Campbell - The actress was just 23 when she suffered from Alopecia Areata. Neve
underwent hair therapy and now has hair that is enviable of other actresses.
Mathew McConaughey - Believe it or not but the Wedding Planner star faced serious hair
problems. However after a successful hair transplant, he is back to his irresistible looks.
Hair Loss - A Primer 25
Balding in men is a normal process, if it doesn't happen prematurely. There are several
effective treatment options available to cure premature hair fall and baldness in both
men and women. Present day drug treatments for this condition are designed to reverse
the normal and natural course of events. Basically there seems to be just two
medications available today to prevent hair loss and regrow the lost hair.
Medications
There are only two medications - Minoxidil and Finasteride that have been approved for
use in prevention and treatment of hair loss.
Hair Loss - A Primer 26
Camouflage Techniques
There are two techniques used in camouflaging (hiding) - toupees and hairpieces, and
hair weaving.
Toupees and hairpieces can be used to hide the visible baldness on the scalp. They are
made of either artificial fiber or natural hair and are matched in color, thickness, and hair
length with your existing hair to give them a natural look.
Hair Weaving
This technique is used to braid onto artificial or natural hair in the remaining natural hair
on the scalp. Some of the natural hair is braided together to act as an anchor onto which
artificial hair tufts are sewn, woven, knitted, or glued. However the anchoring needs to be
tightened every six to eight weeks, as the natural hair grows with the time.
Hair Loss - A Primer 27
Hair Transplantation
This is the most popular traditional technique used to cover bald areas of the scalp with
hair. Follicles of bald scalp are removed and then filled with plugs of scalp containing
several hair roots taken from healthy hair-bearing areas. Several operations may be
required.
In this technique a long thin "flap" of hair-bearing scalp is removed and replaced across
a bald patch. Parts of the bald scalp may also be removed. This technique can be used to
replace hair across the bald scalp. The new hair growth after this procedure appears to
be normal.
Skin Expansion
Skin expansion is the other popular technique available to treat baldness. This
technique can produce excellent results, but fear of infection involved with implanted
foreign material is always there.
Serial Excision
In this technique, much of the bald area is surgically removed in the first operation. Then
the remaining hair-bearing areas of scalp are pulled in close to the bald area. If required,
this process can be repeated many more times to completely cover the bald area.
Hair Loss - A Primer 28
21-Day Sugar Detox Diet PDF, eBook by Diane Sanfilippo
THE21DAYSUGARDETOX
the YES/NO foods list
while completing The 21-Day Sugar Detox, follow these lists for whats
in and whats out!
YES FOODS: eatliberally
these foods
NO FOODS: dofor not eat these foods
21 days LIMIT FOODS: see NOTES below
for details
NOTES:
DAIRY***
Milk (whole- raw if possible) Cottage cheese
Cheese Yogurt/Kefir: plain
BEVERAGES * These items MAY be used as one 1/2 cup serving or 1 piece per day.
Coffee, espresso drinks (no sweetener) ** For a more ADVANCED sugar detox, eliminate ALL GRAINS & LEGUMES
Herbal Tea *** For an ADVANCED+ detox, eliminate ALL GRAINS, LEGUMES & DAIRY.
Nut Milks: Coconut, Almond- unsweetened
Water, mineral water, seltzer
assimilation of the fruit sugar. Whole
foods for the win!
For more detailed information on the fatty acid profiles of fats & oils,
check out my book Practical Paleo.
SUGAR
DETOX
replacing foods
BUST SUGAR & CARB
CRAVINGS NATURALLY
think ahead to what you will eat in place of some of your favorite
fallbacks while on The 21-Day Sugar Detox
W H AT T O R E P L A C E W H AT T O E AT
cow, goat, or sheep milk (for Level 3) coconut milk, almond milk (page 213)
hot or cold breakfast cereal/oats assorted chopped nuts, coconut, and 21DSD
fruit with coconut milk
pancakes made from grain flour pumpkin pancakes (page 98), almond flour
pancakes
pasta made from grain flour spaghetti squash (page 122), zucchini noodles
(pages 148, 176) or cucumber noodles (page 170)
crackers made from grain flour herb crackers (page 183) or fresh veggies cut
into thin discs
cookies or donuts made from grain not-sweet cinnamon cookies (page 195), apple
flour & sweetened cinnamon donuts (page 199)
only foods that you arent currently
beans but go lightly on the rice. or carrots to dip into guacamole. Ask eating.
for a side of vegetables to add to your
entre.
THAI FOOD
AVOID: Sauces that contain peanuts. ENJOY: A curry dish or other coconut
Also avoid noodles and desserts. milkbased dish without rice.
SHOPPING LIST 1
SHOPPING LIST 1
SHOPPING LIST 1
SHOPPING LIST 1
SHOPPING LIST 1
SHOPPING LIST 1
VEGETABLES FRUITS
3 large red onions 8 green apples
5 large bell peppers 6 limes
1 dozen small mushrooms 2 lemon
2 medium zucchini for snacks: green tipped bananas,
3 large head cauliflower green/granny smith apples, and/or
17 green onions (scallions) grapefruit
4 medium yellow onions MEAT & SEAFOOD
9 large parsnips
1 lb kale 3 dozen eggs
1 butternut squash (optional) 2 dozen jumbo shrimp
8 cremini mushrooms 2 lbs ground pork
1 head bok choy (or 8 baby 1 - 2 lbs beef bones for broth
bok choy) 3 lbs ground beef or bison
1 fennel bulb 2 lbs boneless, skinless chicken
2 shallots thighs
2 Thai red chili peppers (or 1 lb ground pork
other spicy red chili peppers) 4 boneless, skinless chicken breasts
1 head butter lettuce 2 pounds boneless skinless turkey
2 medium carrots breast
1 cup green beans 3 cups cooked shredded chicken
6+ sun-dried tomatoes 4 slices bacon (approx. lb)
1 bunch celery additional protein of choice for
6 cremini mushrooms occasional breakfasts (3 meals)
10 oz hot chili peppers OPTIONAL
avocado, optional full fat cheese
fresh garlic (several heads) rice
fresh ginger beans
fresh cilantro full fat milk
fresh mint !
fresh lemongrass 1 stalk * Please look at the at smoothie recipes on
extra salad/leafy greens to go with p 49-51 to determine which you would like
meals (approx. 3 meals) to make and add to ingredients to you list
accordingly.
steamed green veggies of choice to
!
go with meals (approx. 2 meals)
raw veggies for snacks !
!
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
LEVEL
SHOPPING LIST 2
FRUITS
8 lemons
4 limes
1 green apple
2 green tipped bananas
For Snacks: green tipped
bananas, green/granny smith
apples, and/or grapefruit
SHOPPING LIST 2
SHOPPING LIST 2
FRUITS
4 lemons
5 limes
2 green tipped bananas
For Snacks: green tipped Bananas,
green/granny Smith apples, and/
or grapefruit
SHOPPING LIST 2
VEGETABLES FRUITS
12 small to medium onions 12 lemons
(yellow or red) 4 limes
2 jalapeo peppers 11 green apples
5 celery stalks
for snacks: green tipped bananas,
5 avocados
4 cucumbers green/granny smith apples, and/or
1 medium beet grapefruit
12 carrots MEAT & SEAFOOD
1 tomato
1 head of lettuce 3 Eggs dozen
1 medium butternut squash 20 slices bacon (approx. 2 lbs)
(2 pounds) 3 (6 oz) cans wild albacore tuna
1 cup diced green beans 1 pounds ground lamb
1 bunch kale 1 - 2 pounds bones for broth
2 cups fresh basil 2 pounds boneless skinless turkey
2 cups spinach breast
1 red bell pepper 4 (4-6 oz) wild caught salmon fillets
1/2 cup sliced green onions 1 pound ground chicken, turkey or
2 shallots pork
2 cups frozen or canned artichoke 2 pounds ground beef or bison
hearts 3 pounds boneless skinless chicken
4 cups cauliflower florets thighs
6+ sundried tomatoes 1-1 fresh wild caught sushi grade
1 medium head cabbage ahi tuna (or wild caught salmon)
1-2 jalapeo peppers, optional 2 racks St Louis style pork ribs
garlic (several heads) (about 5-6 lbs total)
fresh ginger additional protein of choice for
fresh basil occasional breakfasts (approx.
fresh dill 2 meals)
fresh parsley OPTIONAL
fresh cilantro
full fat cheese
extra salad/leafy greens to go with
full fat milk
meals (approx. 8 meals)
sliced nori (optional for ahi tuna
raw veggies for snacks
poke bowl)
steamed green veggies of choice to
grass-fed whey protein powder
go with meals (approx. 5 meals)
!
* Please look at the at smoothie recipes on
p 49-51 to determine which you would like to
make and add to ingredients to you list
accordingly.
SHOPPING LIST 2
SHOPPING LIST 2
VEGETABLES FRUITS
3 large red onions 8 green apples
5 large bell peppers 6 limes
1 dozen small mushrooms 2 lemon
2 medium zucchini for snacks: green tipped bananas,
3 large head cauliflower green/granny smith apples, and/or
17 green onions (scallions) grapefruit
4 medium yellow onions MEAT & SEAFOOD
9 large parsnips
1 lb kale 3 dozen eggs
1 butternut squash (optional) 2 dozen jumbo shrimp
8 cremini mushrooms 2 lbs ground pork
1 head bok choy (or 8 baby 1 - 2 lbs beef bones for broth
bok choy) 3 lbs ground beef or bison
1 fennel bulb 2 lbs boneless, skinless chicken
2 shallots thighs
2 Thai red chili peppers (or 1 lb ground pork
other spicy red chili peppers) 4 boneless, skinless chicken breasts
1 head butter lettuce 2 pounds boneless skinless turkey
2 medium carrots breast
1 cup green beans 3 cups cooked shredded chicken
6+ sun-dried tomatoes 4 slices bacon (approx. lb)
1 bunch celery additional protein of choice for
6 cremini mushrooms occasional breakfasts (3 meals)
10 oz hot chili peppers OPTIONAL
avocado, optional full fat cheese
fresh garlic (several heads) full fat milk
fresh ginger
fresh cilantro
!
* Please look at the at smoothie recipes on
fresh mint p 49-51 to determine which you would like to
fresh lemongrass 1 stalk make and add to ingredients to you list
accordingly.
extra salad/leafy greens to go with
meals (approx. 3 meals)
!
steamed green veggies of choice to
go with meals (approx. 2 meals) !
raw veggies for snacks
SHOPPING LIST 3
VEGETABLES FRUITS
12 small to medium onions (yellow or 12 lemons
red) 4 limes
2 jalapeno peppers 11 green apples
5 celery stalks for snacks: green tipped bananas,
5 avocados green/granny smith apples, and/or
4 cucumbers grapefruit
1 medium beet
MEAT & SEAFOOD
12 carrots
1 tomato 3 Eggs dozen
1 head of lettuce 20 slices bacon (approx. 2 lbs)
1 medium butternut squash (2 3 (6 oz) cans wild albacore tuna
pounds) 1 pounds ground lamb
1 cup diced green beans 1 - 2 pounds bones for broth
2 pounds boneless skinless turkey
1 bunch kale
breast
2 cups fresh basil
4 (4-6 oz) wild caught salmon fillets
2 cups spinach 1 pound ground chicken, turkey or
1 red bell pepper pork
1/2 cup sliced green onions 2 pounds ground beef or bison
2 shallots 3 pounds boneless skinless chicken
2 cups frozen or canned artichoke thighs
hearts 1-1 fresh wild caught sushi grade
4 cups cauliflower florets ahi tuna (or wild caught salmon)
6+ sundried tomatoes 2 racks St Louis style pork ribs
1 medium head cabbage (about 5-6 lbs total)
1-2 jalapeno peppers, optional additional protein of choice for
occasional breakfasts (approx.
garlic (several heads)
2 meals)
fresh ginger
fresh basil
OPTIONAL
fresh dill, sliced nori (optional for ahi tuna
fresh parsley poke bowl)
fresh cilantro !
* Please look at the at smoothie recipes on
extra salad/leafy greens to go with
meals (approx 8 meals) p 49-51 to determine which you would like to
make and add to ingredients to you list
steamed green veggies of choice to
accordingly.
go with meals (approx 5 meals)
raw veggies for snacks
SHOPPING LIST 3
SHOPPING LIST 3
VEGETABLES FRUITS
3 large red onions 8 green apples
5 large bell peppers 6 limes
1 dozen small mushrooms 2 lemon
2 medium zucchini for snacks: green tipped bananas,
3 large head cauliflower green/granny smith apples, and/or
17 green onions (scallions) grapefruit
4 medium yellow onions MEAT & SEAFOOD
9 large parsnips
1 lb kale 3 dozen eggs
1 butternut squash (optional) 2 dozen jumbo shrimp
8 cremini mushrooms 2 lbs ground pork
1 head bok choy (or 8 baby 1 - 2 lbs beef bones for broth
bok choy) 3 lbs ground beef or bison
1 fennel bulb 2 lbs boneless, skinless chicken
2 shallots thighs
2 Thai red chili peppers (or 1 lb ground pork
other spicy red chili peppers) 4 boneless, skinless chicken breasts
1 head butter lettuce 2 pounds boneless skinless turkey
2 medium carrots breast
1 cup green beans 3 cups cooked shredded chicken
6+ sun-dried tomatoes 4 slices bacon (approx. lb)
1 bunch celery additional protein of choice for
occasional breakfasts (3 meals)
6 cremini mushrooms
10 oz hot chili peppers !
* Please look at the at smoothie recipes on
avocado, optional
p 49-51 to determine which you would like to
fresh garlic (several heads) make and add to ingredients to you list
fresh ginger accordingly.
fresh cilantro !
fresh mint !
fresh lemongrass 1 stalk
extra salad/leafy greens to go with
meals (approx. 3 meals)
!
steamed green veggies of choice to
go with meals (approx. 2 meals)
raw veggies for snacks
!
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
LEVEL
SHOPPING LIST 3
FRUITS
8 lemons
4 limes
1 green apple
2 green tipped bananas
For Snacks: green tipped
bananas, green/granny smith
apples, and/or grapefruit
SHOPPING LIST 3
FRUITS
7 lemons
2 limes
4 green apple
2 green tipped bananas
For Snacks: green tipped
bananas, green/granny smith
apples, and/or grapefruit
SHOPPING LIST 3
FRUITS
5 lemons
2 limes
4 green tipped bananas
For Snacks: green tipped
bananas, green/granny smith
apples, and/or grapefruit
SUGAR
DETOX
BUST SUGAR & CARB
CRAVINGS NATURALLY
daily success log
EXERCISE
Lunch Dinner
time
type
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
EXERCISE
Lunch Dinner
time
type
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
EXERCISE
Lunch Dinner
time
type
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
EXERCISE
Lunch Dinner
time
type
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
EXERCISE
Lunch Dinner
time
type
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
EXERCISE
Lunch Dinner
time
type
excellent fair
good poor
EXERCISE
time
type
transitioning from
the 21-day
sugar detox
to everyday life
by DIANE SANFILIPPO
AFTER THE DETOX GUIDE
disclaimer
The information in this guide is not intended to provide medical advice or to take the place of
medical advice and treatment from your personal physician. Readers are advised to consult their
own doctors or other qualified health professionals regarding the treatment of medical condi-
tions. The author shall not be held liable or responsible for any misunderstanding or misuse of
the information contained in this program manual or for any loss, damage, or injury caused or
alleged to be caused directly or indirectly by any treatment, action, or application of any food or
food source discussed in this program manual. The statements in this program manual have not
been evaluated by the U.S. Food and Drug Administration. This information is not intended to
diagnose, treat, cure, or prevent any disease.
transitioning from
the 21-day sugar detox
to everyday life
Often the last week of the 21DSD leaves you wondering how youll ease back into your normal life, or
what foods you want to splurge on now that the program is over.
Heres my take on how to re-introduce foods after your detox has come to an end.
Before jumping off the deep-end and burying yourself in a pile of grain-free baked goods or a bottle of
wine, consider the following:
Ultimately its up to you to choose what and how often youll add certain foods back into your
regularly scheduled food programming, but considering the above questions is a good idea. Youll
become a lot more MINDFUL of your choices, rather than allowing them to become defaults simply
because they are habits or they represent the easy way out.
To safely and slowly add some naturally occurring sugars (like fruit) and starches back into your
diet, take care to consider the portions and timing of these foods. Fruits should not be eaten alone
if you have had problems with blood sugar regulation and cravings. Eat small portions of berries or
half a piece of fruit if youre not a very active person, or larger portions if you are more active. Starchy
foods are best consumed on days when you are more active, and specifically in the meal following
your activity. Otherwise, keep portions of starchy foods to a minimum, and dont allow them to mo-
nopolize your plate if weight maintenance is your goal. If you simply want to avoid cravings and you
feel okay when you resume eating some starchy foods, then you can enjoy root vegetables, tubers like
sweet potatoes, and squash more frequently.
Continue to avoid refined foods such as bread, pasta, cereal, and other products made from flour
and purchased in packagesthese are never healthy options.
post-detox
food re-introduction
1. Print out the Post-Detox Food Re-Introduction Log and begin tracking any new symptoms as
you reintroduce new foods. Print one log for each food you reintroduce. On day three of every
introduction, make an assessment on how that food may or may not fit into your everyday eating
plan.
2. Select one food to reintroduce at a time, then chart for that day and the following two days - a
total of 3 days / 72 hours.
3. Using the chart, detail foods you ate each day and note any changes in the following for
three days:
Mood
Energy
Appetite
Digestive function like bloating, gas, loose stool or diarrhea
Headaches
Inflammation
Brain fog or mental clarity.
4. Assess your reactions. Your notes will be some of the best guides you have as to whether or not
you are sensitive to the food you just re-introduced. Food sensitivity reactions can happen immediate-
ly or can have delayed-onset for up to around 72hrs (3 days!).
Once the first food has been tested, select the next food to try and continue this way, one at a time, for
three days at a time, before introducing the next new food.
NOTE: I dont actually recommend EVER re-introducing gluten containing grains like wheat, barley,
rye and oats into your diet, nor do I recommend making pasteurized dairy or unfermented soy prod-
ucts any regular part of your life. These foods are shown to contribute to a myriad of health problems
and, typically, tend to crowd-out much more health promoting options like vegetables, well-raised
meat & eggs and healthy, naturally occurring fats in the diet.
+ Grass-fed dairy (if you were on Level 3 of the detox): Missing your yogurt? Try adding it
back in and see how you do. I recommend only buying grass-fed forms of dairy to consume in
your home, but you may find you can later enjoy goat cheese in an omelet while dining out from
time to time with no ill effects. Or not. See how it goes for you.
+ Dark chocolate: Im talking 80-85% or higher its low in sugar and a good source of
antioxidants. Most folks dont tend to overindulge in too much of it when its super dark. Look
for an organic chocolate, preferably soy-free.
+ Gluten-free grains or legumes (if you were on Level 2 or 3 of the detox): if you want to
test white rice, quinoa, or maybe some black beans, theyre a good choice to add in and track.
+ A glass of wine: Now, Im not one to vote for you to drink daily after your detox, but
finding out how you feel after consuming wine again if you previously drank often is a good
idea. Perhaps you dont find it triggers cravings for you, or you dont have any hangover effects.
If thats the case, including a glass once or twice a week again may work well for you.
well rested
not rested
energy during exercise
excellent fair
good
poor
mood & ENERGY
excellent fair
good
digestion
poor
excellent fair
good
skin
poor
excellent fair
good
poor
day post-detox
bed time
wake time
well rested
not rested
energy during exercise
excellent fair
good
poor
mood & ENERGY
excellent fair
good
digestion
poor
excellent fair
good
skin
poor
excellent fair
good
poor
day post-detox
bed time
wake time
well rested
not rested
energy during exercise
excellent fair
good
poor
mood & ENERGY
excellent fair
good
digestion
poor
excellent fair
good
skin
poor
excellent fair
good
poor
Remember: Select one food to reintroduce at a time, then chart for that day and the following two days.
from the book PRACTICAL PALEO
guide to: paleo foods
Eat whole foods. Avoid foods that are modern, processed, and refined. Eat as close to nature as possible, and avoid
foods that cause stress for the body (blood sugar, digestion, etc.). Eat nutrient-dense foods to maintain energy levels.
Enjoy your food, and hold positive thoughts while you consume it.
INCLUDING BUT NOT LIMITED TO: INCLUDING BUT NOT LIMITED TO:
source: nutritiondata.com
ditch these: UNHEALTHY, MAN-MADE FATS & REFINED SEED OILS ARE NOT RECOMMENDED
SMOKE POINT
ITEM NAME % SFA %MUFA % PUFA UNREFINED/REFINED
best bets - recommended for high-heat cooking THE MOST STABLE FATS
SFA - saturated fatty acid MUFA - monounsaturated fatty acid PUFA - polyunsaturated fatty acid
* While not recommended for cooking, cold-pressed nut ** While the fatty acid profile of these oils may seem
and seed oils that are stored in the refrigerator may be appropriate at first glance, the processing method by
used to finish recipes or after cooking is completedfor which they are made negates their healthfulnessthey
flavor purposes. are not recommended for consumption, neither hot nor
cold.
IT DOES MAKE A DIFFERENCE WHICH SWEETENERS YOU SELECT, CONTRARY TO POPULAR BELIEF AND THE MAINSTREAM
MEDIA. WHILE ALL CALORIC SWEETENERS HAVE THE SAME NUMBER OF CALORIES (16 PER TEASPOON), EVALUATING THEIR
PLACE IN YOUR DIET MAY BE DONE BY CONSIDERING A FEW FACTORS.
*Nearly all processed foods and grains carry some risk of cross- Abdominal bloating
contamination. For the safest approach to a gluten-free diet, eat Fatigue
only whole, unprocessed foods. Skin problems or rashes
Diarrhea or constipation
Amaranth Millet Potato starch Seed flour Irritable, moody
Arrowroot Montina Quinoa Sorghum Change in energy levels
Buckwheat Nut flour Rice Soy (soya) Unexpected weight Consult with your
Corn Bean flour Rice bran Tapioca loss, mouth ulcers, nutritionist or physician
Flax Potato our Sago Teff depression, and even if you experience
Crohns disease are symptoms of a gluten
most common sources of hidden gluten all more severe gluten exposure that
allergy symptoms that result in prolonged
you may experience. discomfort.
Alcohol: Medications, vitamins,
Beer, malt beverages, and supplements:
grain alcohols ask the pharmacist
and read the labels i am allergic to gluten
Cosmetics:
closely I have a severe allergy and have to
Check ingredients on
follow a STRICT gluten-free diet.
makeup, shampoo, Processed / gluten-free booze**
and other personal packaged foods: I may become very ill if I eat
care items Additives often food containing ours or grains
contain gluten Brandy Vermouth of wheat, rye, barley, or oats.
Dressings: Bourbon Vodka
Thickened with flour Sauces, soups, and Cognac Whiskey Does this food contain our or
or other additives stews: Thickened with Gin Wine grains of wheat, barley rye, or
flour Grappa Champagne oats? If you or the chef/kitchen
Fried foods:
Rum Mead sta are uncertain about what
Cross contamination Soy, Teriyaki, and
Sake Hard cider the food contains, please tell me.
with breaded items in Hoisin sauces:
fryers Fermented with wheat Scotch Gluten-free I CAN eat food containing rice,
Sherry beers maize, potatoes, vegetables,
Vinegar: Malt varieties Tequila fruit, eggs, cheese, milk,
meat, and sh as long as they
for more information on gluten are NOT cooked with wheat
our, batter, breadcrumbs, or
sauce containing any of those
These sites are not necessarily "Paleo" but will give ample
ingredients.
information for those who need to be 100% strictly gluten-free
Thank you for your help!
celiac.com celiaclife.com elanaspantry.com
celiac.org celiactravel.com glutenfreegirl.com For more gluten-guides, visit:
celiaccentral.org celiacsolution.com surefoodsliving.com www.celiactravel.com
**According to celiac.com, all distilled alcohols are gluten-free but for someone with overt Celiac Disease, avoiding alcohols ^ Cut me out and take me with you
made from wheat, barley, and rye is still recommended.
NOTES
CP = cold-pressed
bold = nightshades
italics = goitrogenic
* = FODMAPs (p.115)