Free Yoga Guide

Her Yoga Secrets™ | Yoga Burn™ by Zoe Bray-Cotton
YOGA POSES TO LOSE BELLY FAT
Adding inches around the waist and tummy is perhaps the most common source of
dissatisfaction with ones appearance after 30. Everybody wants a flat tummy, but
nature is always conspiring to make us unshapely.
How to achieve it? An integrated approach consists of yoga + stretching exercises

+ well thought eating plan + a desire for more physical activities. All together this
is the most effective formula to achieve well-toned abdomen. You have to be
regular in your workout schedule, be aware of the calories in meals plan. Also you
must develop the discipline of self denial of some very inviting foods to achieve the
desired effect.
The uncomfortable truth is there is no silver bullet. Loosing flab does not guarantee
that it will not come back. According to a recent research on weight loss, 5 out of 6
people who lost more than 10% of their body weight- put on the weight again
within 1 year. So the battle will have to continue and this war is without an end.
What can help however is expert guidance on all aspects of Yoga, food, habits and
the self discipline. In the following pages we will outline for you tips to develop
these habits, need lesser time commitment and suggest Yoga Asans that are easy
yet very effective.
Yoga exercises can help greatly in the reduction of belly fat and fat deposits in the
body. There are several positions in the asanas which help in reduction of the belly
fat with the twists and the elongations exercises in yoga.
Some asanas like Dhanurasana, Naukasana, Matsyasana, Bhujangasana,

Ardha halasana, Ardha matsyendrasana help in the reduction of the belly fat
greatly. Twisting exercises stretches the oblique muscles and helps to burn the
extra fats from the sides of the abdomen as well as what are deposited in various
organs of the body.
Breathing exercises helps in reduction of the fat deposits near the stomach region
by providing more oxygen to burn fat. It helps in reduction of the belly fat and also
provides the lost zeal to the body. As the stomach lifts up and down with
continuous breathing exercises, you will discover these simple exercises results in
stomach free of the fat, and tones the body as well.
Surya Namaskar, a component of Hatha Yoga, has been practiced in India for
thousands of years and is often used in place of a typical fitness program. It
consists of a series of postures (asanas) that are repeated 12 times per round.
Yoga researches have shown that regular practice of Surya Namaskar may maintain
or improve cardio respiratory fitness, as well as promote weight management1. It
helps to provide the desired toning of the body and burns extra cholesterol
deposited near the belly region of the humans.
However it’s not a cure for everyone. In fact if you have back pain or high blood
pressure or have major physical ailments, you shouldn’t be doing Surya Namaskar.
YOGA that burns tummy fat:

Here are a set of yogasanas, which when combined with an ideal eating plan and
healthy lifestyle can assure you of the flat belly that you always dreamt of. Holding
onto the posture tightens and contracts your upper and lower abs while repeating
the movement tones them up.
Methods:
1.Dhanurasana
Lie on your abdomen with handsnds aaside. Bend your knees and
place the feet near buttocks. Hold your right ankle with right
hand and left ankle with left hand
and. Raise your knees from the
floor by pulling the ankles and lift your upper body till the
navel portion. Heel and knee will remain together. The body
will look like a bow. Hold and coun
count and then rest your body
by releasing your hands and legs.
egs. Relax and feel the changes
in your body and mind.
2.Bhujangasana
Lie down on your abdomen wi with chin touching the

ground. Both your toes should ld bbe kept together and
they should be turned outwards.
rds. Rest your two hands
in front of your head and palmpalms should touch the
ground. Now stretch your hand hands backward without
bending elbow. Lift your upper
per body and your hands
will remain straight. Bend yourr he
head backward and count
in this position. Then return back to normal position by
lowering down your upper body and relax.
3.Naukasana
Lie flat on the floor with your arms

arm by your side.
With exhalation you lift both of your legs straight in
the air and at the same time liftft your
yo upper body
from the ground with your arms rms stretched out
towards your legs. Hold the posture
sture until you feel
your muscles getting tired and slowly
slo place your
body back onto the floor. Increase
ease the length of
holding the yoga posture with eac
each time you practice.
4.Ardha halasana
Lie down straight on back. Hands

nds under hip. Legs joined. Raise both
ome down but legs should not touch
your legs at 90 degree. Then come
the ground. Again raise the legs
gs at 90 degree. Do this as suggested.
After completing rest your legss on ground. Follow notes for
counting details.
5. Ushtrasana
First sit down in kneel down pos

position. Then bend backwards slowly with thee hhead going back
and hold
hol both the ankles with the hands tightly. At the same time,
pushh for
forward your back. Your thumb of both hands ds should
s be inside
of the
he aankle adjacent to each other while the otherr fingers
fin should be
side.
outside. The feet should remain touched with the
e g
ground. Breathe
mally and count as suggested. After that take rest in shabasan in
normall
supinati
ination. Follow notes for counting details.
6.Ardha matsyendrasana
Sit down with legs straight. Fold the right leg and place it on the left
thigh and touch the right foot with
ith the
th ground. Fold the left leg and
touch it with the right side of hip.. Lef
Left hand will go above the right
knee to hold the left knee. Right han
hand will go back. Head and neck will
move toward right. Normal breathin thing. Hold the position and count. Do
the same with left leg and take rest in shavasan.
er body
7. Upper bo twist (movement)
S tand straight.
ight. Now raise your both arms sidewise
parallel to shou
shoulder. Bend your upper body toward right side along
long with your arms
till the levell yo
you can and then come back in straight position. Again
Agai bend toward
your left side a then come back in straight position. Do as sugge
ide and uggested. Counting
will be rightt 1 aand left 2. Follow notes for counting details.
8. Batakram Kapalbhati in su
sukhasana
ands on your knees. Inhale and exhale

Sit in sukhasana. Keep your hands
xhaling lower abdomen should
through nose quickly. While exhal
contract. Do this as suggested.. Then
Th take rest. Follow notes for
counting details.
Important tips thatt are key to losing belly flat:
1. Reduce your calorie consumption

tion
Yoga along with diet control help
helps to reduce the belly and belly fat. You needeed to decide how
much weight you want to lose . Depending
D upon your height and weight firstt calculate
ca the BMI
eight. Losing weight and getting rid of belly fatt ta
and then find out the ideal weigh takes some work,
and you really need to set a go goal to keep an eye on your progress. With h the
th help of your
dietician plan a low calorie, low fa high fiber, vegetarian diet.
w fat,
2. Eat Right
Eat more whole grains instead
tead of refined carbohydrates. Take more fruits
fru and
vegetables.
3. Avoid fatty foods

Foods rich in saturated fat i.e. full cream milk and dairy products, cheese, butter,
ice cream, fried food, molasses, sugar, honey, sweets, glucose, jam, dry fruits,
chocolates , candies, potato, red meat, chicken with skin, coconut oil, palm oil,
pickles, spicy chutneys, vinegar, chilly, pepper, salt, carbonated water
4. Eat good fats. Studies suggest that a diet with a higher ratio of monounsaturated
fats (MUFAs) — such as, nuts, seeds, and soybeans— can prevent the accumulation
of belly fat.
5. Drink lot of fluid

It is always very important to keep yourself well hydrated with lot of water, fresh
fruit and vegetable juices, soups etc., when you are trying to lose belly fat in a
healthier way.
6. Physical activity
Take the stairs instead of the elevator. Walk instead of driving. Stand up and walk
for 30 steps every 30 minutes. If you have a sedentary job, consider getting a
treadmill desk.
RECOMMENDED DAILY SUPPLEMENT
Yoga Burn™ | Her Yoga Secrets™ by Zoe Bray-Cotton
6 EASY BREATHING TECHNIQUES

FOR ENHANCED WEIGHT LOSS
TABLE OF CONTENTS
1) Introduction
2) The benefits of yoga breathing
3) A short guide to a successful breathing practice
4) Breathing techniques for enhanced weight loss
1. Introduction
Breathing is life - it is linked to all aspects of human existence. It is one of

the most vital functions of the body, stimulating the activity of each and
every cell and influencing the performance of the brain. Breathing is
responsible for the burning of oxygen and glucose, producing energy to
power the muscles and glands.
In sanskrit Breath Control is called Pranayama (it’s comprised of two

roots: 'prana' - means vital energy and 'yama' - means control).
Most people breathe incorrectly, using only a small part of their lung
capacity. We tend to shallow-breathe, depriving the body of oxygen
essential to its good health and optimal relaxation.
In this manual I'll guide you through the special selection of 6 Breathing
Techniques that enhance weight loss. I'll teach you how to reestablish
proper breathing patterns and what's most important how to use your
breath to relax and burn unwanted calories.
On the following pages you’ll discover:
❖ A Short Guide For A Successful Breathing Practice - this guide

answers a variety of common questions, such as where and
when to practice and how to practice for optimal results
❖ Detailed descriptions of 6 Slimming Breathing Techniques
❖ Every breathing technique includes step-by-step instructions on

how to perform the breathing as well as it’s benefits and
precautions
I’ll also explain you the general benefits of Yoga Breathing, to show you
how a simple act of conscious inhalation and exhalation can change
your life.
2. The Benefits Of Yoga Breathing
In addition to influencing the quality of our life, Yoga Breathing has

several other benefits for our body and general well-being:
✴ Better Digestion and Detoxification: special heating breathing

techniques stimulate the metabolic rate and tone digestive organs.
They produce the heat in the body and flush out wastes and toxins,
strengthening the immune system. The body becomes lean, strong
and healthy, and all the unwanted fat is burned
✴ Increased Lifespan: ancient Yogis noticed a long time ago that

animals with a slow x, like elephants, pythons or tortoise live way
longer than those with a fast breathing rate. They realized that
reduced breathing rate makes your heart stronger and better
nourished and contributes to a longer life. You can train yourself to
breathe slower and reduce your breathing rate from a standard 15
breaths a minute to 5-6 breaths a minute. In result you'll lower the
blood pressure and relax.
✴ Improved Blood Circulation: by breathing slowly and deeply your

blood circulation improves and more oxygen can be pumped even
with less number of breaths. The heart pumps the freshly
oxygenated blood via arteries and blood vessels to every part of
the body, where in turn it seeps into every tissue and cell.
✴ Healthy Heart: the heart beats 100,000 times a day. It is pumping

blood day in and day out non-stop all your life. More oxygen in the
blood means more oxygen to muscles of the heart, what basically
translates into a longer life span.
✴ Mental Benefits: Yoga breathing prepares the mind for meditation

and you'll also experience the feeling of inner peace, relaxation
and better sleep.
3. A Short Guide To A Successful Breathing
Practice
✴ BEFORE YOU START:
If you have a medical condition you should consult your medical or

health specialist before embarking on any slimming program. It also
applies to pregnant women and children below 12 years old.
The information provided within this book is believed to be accurate

based on the personal experience of the authors but the reader is
responsible for consulting with their own health professional before
changing the diet or starting an exercise program; it is not a
substitute for proper medical advice.
If in doubt, please consult your doctor or licensed medical

practitioner. Nika Karan is not responsible or liable for any diagnosis
made by a user based on the content of this book.
✴ WHEN TO PRACTICE:
The best time to practice Yoga breathing techniques is early in the

morning, one to two hours before sunrise when oxygen content is
maximum in the air. This is also the time when the body is fresh and
the mind is clear from any negative thoughts.
If you can't practice in the morning, another good time is in the

evening, just after the sunset. Evening practice has an additional
tranquilizing effect on your body and will help you sleep better.
You can also try to practice breathing anytime during the day,
whenever you have a free moment at work, or on the way for
lunch. Even 5 minutes of deep breathing will revitalize your body
and help you to concentrate better and be more productive.
✴ WHERE TO PRACTICE:
Find a place where you are least likely to be disturbed. It can be

your room, garden or beach - indoors or outdoors, wherever there is
an even, flat surface.
If you are practicing indoors, make sure that the room is ventilated
and with comfortable temperature. Air conditioned rooms are not
advisable - when the environment is cold your body is stiff, and
muscles stretch slowly. A clean environment and fresh air adds
additional benefits to the breathing practice.
You can also practice simple breathing techniques during the day
in the office, just make sure that you are not interrupting anyone.
✴ EATING AND DRINKING:
Never practice directly after eating. Breathing should be done on

empty stomach. Therefore allow at least 1 hour after a snack and 2
- 3 hours after a heavy meal before you begin your breathing
practice.
It is best to drink before or after your breathing session, to avoid

becoming dehydrated. Try to avoid drinking water during the
practice, to avoid losing your concentration on breathing.
✴ BREATHING POSTURE
You can sit in any comfortable meditation pose. As an alternative

you can sit against the wall with the legs outstretched or in a chair
which has a straight back.
Make sure that your body is as relaxed as possible through the

practice with the spine, neck and head erect.
✴ HOW TO PRACTICE:
1) Always breathe through the nose unless instructed otherwise by a

particular technique.
2) Clear your nose before the practice to allow the air to flow freely
through both nostrils.
3) Concentrate on your breath - Breathing practice should be a

refreshing experience. While practicing, forget about your worries
and stress.
4) Do not strain the breath. Strain destroys the benefits of the

exercise. The lungs are very delicate organs and any misuse can
easily cause them injury.
5) If at any time you feel uncomfortable during your breathing

practice, stop. Go back to normal breathing and relax.
6) Breathing should be practiced after Yoga postures and before

meditation. You may also lie down for few minutes in the corpse
pose after your breathing practice.
7) Possible effects: because of the process of purification and the

release of toxins you may experience a number of symptoms:
sensations of itching, tingling, heat or cold, or a feeling of lightness
or heaviness. You may also feel your energy level going up or down.
These changes are usually temporary, but if they persist contact a
competent Yoga teacher or doctor.
4. Breathing Techniques For Enhanced
Weight Loss
COOLING BREATH
COOLING BREATH (in Sanskrit known as Sheetkari) is a breathing
technique which involves hissing, leading to a cooling effect upon the
whole body and mind. Sheetkari is derived from the root ‘sheet’, which
means cold.
INSTRUCTIONS
Sit down in a comfortable meditative posture with your hands resting on

the knees .Keep the head and spine straight, close the eyes and relax
the whole body. Open the lips and keep the teeth together. Lightly
press the tip of the tongue against the lower front teeth, inhale slowly
and deeply through the teeth with a kind of hissing sound like the sound
of the letter 'S'. After filling the lungs completely, close the mouth and
exhale slowly through both nostrils. Repeat 5 to 15 times.
PRECAUTIONS
Do not practice Sheetkari in a polluted atmosphere or during cold

weather (inhalation of a dirty or cold air directly into the lungs may
cause harm). People with sensitive teeth, missing teeth or dentures
should practice Sheetali Breath instead (inhaling through the rolled
tongue). People suffering from low blood pressure, flu, chronic
constipation or respiratory disorders such as asthma, bronchitis and
excessive mucous, should not practice this breathing technique. It
should not be practiced in winter or cold climates.
BENEFITS
Cooling effect on the body affecting important brain centers

associated with biological drives and temperature regulation. Improving
disposition and digestion, controlling hunger and thirst. Inducing
muscular relaxation, mental tranquility and may be used as a
tranquilizer before sleep. Refreshing the body, mind and purifying the
blood. Clearing complexion. Reducing anger, anxiety and stress.
BELLOWS BREATH
BELLOWS BREATH (In sanskrit known as Bhastrika) Just as a blacksmith
works his bellows, so are the abdominal muscles exercised during this
practice in which air is forcefully drawn in and out. The bellows increases
the flow of air into the fire, producing more heat.
Bhastrika increases the flow of air into the body to produce inner heat at
both the physical and subtle levels, stoking the inner fire of mind/body.
INSTRUCTIONS

the knees. Keep the head and spine straight, close the eyes and relax
the whole body. Breathe in and out forcefully, without straining, through
both nostrils. There should be a snuffing sound in the nose, but no sound
should come from the throat or chest. The abdomen should expand
and contract rhythmically with the breath, the pumping action should
be performed by the abdomen alone; the chest, shoulders and face
remain relaxed. Practice from 10 to 50 breaths in a medium rate -
approximately 1 breath per second.
PRECAUTIONS
People with high blood pressure, heart disease, hernia, gastric ulcer,
stroke epilepsy, retinal problems, glaucoma or vertigo should not
practice Bhastrika. The elderly, those suffering from lung diseases or in
the first trimester of pregnancy are recommender to practice only after
consultation with a doctor. Excess in practice may induce dizziness,
drowsiness.
BENEFITS
Stimulating the metabolic rate, producing the heat and flushing out
wastes and toxins. The rapid and rhythmic movement of the diaphragm
massages and stimulates the visceral organs, toning the digestive
system. Relaxing and revitalizing the body. Stimulating the nervous and
the circulatory systems.
BREATH OF FIRE
BREATH OF FIRE (In Sanskrit known as Kapalbhati) is similar to Bhastrika,
but there are few important differences. Bhastrika uses forceful
inhalation and exhalation, expanding and contracting the lungs above
and below their usual volume. Kapalbhati uses forceful exhalation, while
the inhalation remains a passive process.
INSTRUCTIONS

the whole body. Exhale forcefully through both nostrils. The following
inhalation will be passive, involving no effort and allowing the
abdominal muscles to relax. The rapid breathing should be from the
abdomen; the shoulders and face remain relaxed. The number of
respirations may be increased from the initial count of 10 to up to 50, as
the abdominal muscles become stronger. Advanced practitioners can
increase up to 60 or 100 breaths per round.
PRECAUTIONS
Pregnant women, people suffering from high blood pressure, heart

disease, vertigo, hernia, gastric ulcer, stroke, epilepsy should not
practice Kapalbhati. It should be performed on an empty stomach, 3 to
4 hours after meals. If practiced late at night, it can prevent sleep. If
pain or dizziness are experienced, stop the practice and go back to
normal breathing
BENEFITS
Stimulating the metabolic rate, producing the heat and flushing out
wastes and toxins. Toning digestive organs. Cleansing the lungs, curing
respiratory disorders. Balancing and strengthening the nervous system.
Purifying the energy channels. Energizing the mind for mental work,
removing sleepiness.
HUMMING BEE BREATH
HUMMING BEE BREATH (In Sanskrit known as Bhramari) - a soft "humming-
bee" sound is produced during exhalation, hence the name of this
breathing technique. Very often Bhramari is practiced together with a
Sheetkari breath - inhaling with Sheetkari and exhaling with Bhramari.
INSTRUCTIONS

the whole body. Inhale deeply through the nose. Exhale slowly through
the nose while making a deep, steady humming sound like a bee. The
humming should be smooth, even and continuous for the duration of
the exhalation. The sound should be soft and mellow, you’ll feel a
gentle vibration in your throat. This is one round, repeat 10 to 20 times.
PRECAUTIONS
It shouldn’t be performed while lying down, always sit down in the

comfortable meditative posture. People with severe ear infections
should not practice this breathing technique
BENEFITS
Relieving stress and tension. Alleviating anger, anxiety and insomnia,

increasing the healing capacity of the body. Strengthening and
improving the voice. The vibration of the humming sound has a soothing
and calming effect on the body and mind. Useful for hypertension and
depression
RIGHT NOSTRIL BREATH
RIGHT NOSTRIL BREATH (In Sanskrit known as Surya Bheda) means to
pierce or purify the energy channels in the body in order to increase the
vitality. The sanskrit word "surya" means "sun", which refers to the energy
of the Sun (vital energy) in the body. Bheda means "to pierce", "pass
through", "awaken".
INSTRUCTIONS

the whole body. Close the left nostril with the left thumb and slowly
inhale through the right nostril. Exhale slowly through the right nostril. This
is one round. Repeat from 10 to 30 rounds
PRECAUTIONS
People suffering from heart disease, hypertension, epilepsy,

hyperthyroid, peptic ulcer, acidity or anxiety should not practice this
breathing technique. Never practice Surya Bheda after eating, as it will
interfere with the natural flow of energy associated with digestion. It
may cause imbalance in the breathing cycle if performed for
prolonged periods.
BENEFITS
When you inhale solely through the right nostril you generate heat
energy which is sent out through your body. Revitalizing the body,
increasing vital energy. Making the mind more alert and perceptive.
Improving the immune system. Reducing wind and mucus and
increasing bile and digestive power.
ALTERNATE NOSTRILS
BREATH
ALTERNATE NOSTRILS BREATH (In Sanskrit known as Anuloma Viloma) is
one of the best and easy breathing exercises for complete purification
of body and mind. It manipulates the flow of energy through the energy
channels in your body. It completely cures most of the internal body
diseases without any medicine. It vanishes stress of body and mind.
INSTRUCTIONS

the whole body. Using your right thumb close your right nostril. Breathe in
through the left nostril. Close the left nostril and breathe out through the
right nostril. This is one round. Keep inhaling through the left and
exhaling through the right nostril for 10 rounds (build up to 30 repetitions
once you get more experience)

PRECAUTIONS
Make the inhalation and exhalation of equal length. Don’t strain your
breath, breathe softly and gently. Never try ‘over practice’ to get
benefits earlier, as it may cause fatigue or giddiness. Increase practice
gradually after the body gains more stamina within few days. There is no
side effects of this breathing technique if practiced properly.
BENEFITS
Restoring the natural balance in your breathing. Removing tension, fear,

and worry and making the mind calm, steady, lucid, poised and serene.
Cleansing and strengthening the lungs and entire respiratory system.
Body becomes light and the eyes shiny.
“BREATH IS LIFE.
If you breathe well
you will live long on earth.”
~ Sanskrit Proverb
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 what’s
in and what’s out!
YES FOODS: eatliberally
these foods
NO FOODS: dofor not eat these foods
21 days LIMIT FOODS: see NOTES below
for details
ALL MEAT & FISH VEGETABLES VEGETABLES

(including but not limited to) Butternut squash Beets
Beef Lobster Corn
Buffalo Mahi Mahi Sweet potatoes FRUIT
Chicken Mussels White potatoes Green apples*
Clams Pork Winter squash Bananas* (green tipped/ not quite ripe)
Duck Red Snapper Yams Lemon
Eggs Scallops Lime
Game meats Salmon Shrimp FRUIT OF ALL KINDS*
Goat Swordfish (see sometimes list!) GRAINS/LEGUMES (BEANS)**
Halibut Turkey Barley Pinto beans*
Lamb Tuna / Ahi tuna NUTS/NUT BUTTERS Black beans* Quinoa*
Veal Peanut Buckwheat* Red beans*
VEGETABLES Cashew Garbanzo beans (Chickpeas)* Rice (brown, wild,
(including but not limited to) i Kamut* white, etc.)
Artichokes Lettuce GRAINS/REFINED CARBOHYDRATES** Lentils* Spelt*
Asparagus Mushrooms Bread Croissants
Broccoli Onions Bagels Cupcakes BEVERAGES
Brussels sprouts Parsnips Breadsticks Muffins Coconut juice/water
Cabbage Peppers Brownies Oats/Oatmeal Kombucha (fermented drinks, check
Carrots Radicchio Cake Pasta sugar content on label- must be under
Cauliflower Radishes Candy Pastries 4g per serving)
Celery Rutabaga Cereal/Granola Pita
Collard Greens Salad greens Chips (potato, corn, etc.) Pizza
Cucumber Snow/Snap Peas Cookies Popcorn
Eggplant Spinach Couscous Rolls
Garlic Summer Squash Crackers Tortillas / Tortilla chips
Ginger Tomato
Green beans Zucchini DIET/SUGAR-FREE or artificially sweetened
Leeks Kale food or beverage items of any kind.
NUTS/SEEDS & BUTTERS BEVERAGES

Almonds Hemp seeds Coffee “drinks” or shakes that are pre-sweetened
Chia seeds Pecans Juice
Coconut Sesame seeds Milk: skim & 1%
Flax seeds Walnuts Soda of any kind
Sweet-tasting drinks (besides herbal teas)
FATS & OILS (see guide)
Animal Fats Flax oil ALCOHOL
Avocado Ghee All alcohol is a “no” – it’s just 3 weeks!
Butter Olive oil
Coconut oil Sesame oil
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
CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES

21
DAY
THE
AS SEEN IN THE 21 DAY SUGAR DETOX
sneaky sugar synonyms

additional considerations for sweetener
choices after The 21-Day Sugar Detox
SUGAR HOW IT’S MADE
DETOX all sugar and sweeteners listed here are out The more highly refined a sweeten-
BUST SUGAR & CARB er is, the worse it is for your body.
CRAVINGS NATURALLY
for The 21-Day Sugar Detox For example, high fructose corn
syrup (HFCS) and artificial sweet-
eners are all very modern, factory
made products. Honey, maple syr-
NATURAL SWEETENERS* up, green leaf stevia (dried leaves

made into powder), and molasses
Brown sugar Date sugar Molasses are all much less processed and
Cane juice Date syrup Palm sugar have been made for hundreds of
Cane juice Dates Raw sugar years. In the case of honey, almost
crystals Fruit juice Stevia (green no processing is necessary. As a
Cane sugar Fruit juice leaf or extract) result, I vote for raw, organic, local
Coconut nectar concentrate Turbinado sugar honey as the ideal natural sweet-
ener after your 21DSD.
Coconut sugar/ Honey
crystals Maple syrup WHERE IT’S USED
This is a reality check. When you
*Natural sweeteners are the options I recommend using in
read the ingredients in packaged,
very limited quantities after your 21DSD.
processed foods, it becomes obvi-
ous that most of them use highly
NATURALLY DERIVED SWEETENERS
Food manufacturers even hide sugar
Agave Fructose Mannitol
in foods that you didn’t think were
Agave nectar Glucose/ Muscovado sweet! Many foods that have been
Barley malt glucose solids Refiner’s syrup made low-fat or non-fat have added
Beet sugar Golden sugar Sorbitol sweeteners or artificial sweeteners—
Brown rice syrup Golden syrup Sorghum syrup avoid these products!
Buttered syrup Grape sugar Sucrose
Caramel High-fructose Tagatose HOW YOUR BODY PROCESSES IT
Here’s where the high-fructose corn
Carob syrup corn syrup (Tagatesse,
syrup (HFCS) commercials really
Corn syrup Invert sugar Nutrilatose)
get things wrong: Your body actu-
Corn syrup Lactose Treacle ally does not metabolize all sugar
solids Levulose Yellow sugar the same way. Interestingly enough,
Demerara sugar Light brown Xylitol (or other sweeteners like HFCS and agave nec-
Dextran sugar sugar alcohols; tar were viewed as better options for
Dextrose Maltitol typically they diabetics for quite some time because
Diastatic malt Malt syrup end in “-ose”) the high fructose content of both
Diastase Maltodextrin requires processing by the liver be-
Ethyl maltol Maltose fore the sugar hits your bloodstream.
This yielded a seemingly favorable
result on blood sugar levels. However,
ARTIFICIAL SWEETENERS it’s now understood that isolated
fructose metabolism is a complicated
Acesulfame K/Acesulfame Potassium issue and that taxing the liver exces-
(Sweet One, Sunett) sively with such sweeteners can be
Aspartame (Equal, NutraSweet) quite harmful to your health. Fructose
Saccharine (Sweet’N Low) is the primary sugar in all fruit. When
Stevia, white/bleached (Truvia, Sun Crystals) eating whole fruit, the micronutrients
Sucralose (Splenda) and fiber content of the fruit actu-
ally support proper metabolism and
•
assimilation of the fruit sugar. Whole
foods for the win!

21
DAY
THE
fats & oils CHOOSING COOKING FATS

listed in order of most stable to least stable
SUGAR
DETOX for cooking
cleaning up your diet by using the right fats
BUST SUGAR & CARB
The fats and oils are ranked below
CRAVINGS NATURALLY
& oils is essential to improving your health
based on the following criteria:
1. how they’re made—choose naturally
occurring, minimally processed options
first; 2. their fatty acid composition—
WHICH TO EAT the more saturated they are, the more

stable and less likely to be damaged or
oxidized they are; 3. smoke point—this
SATURATED IDEAL FOR HOT USES
tells you how hot is too hot before you
PLANT SOURCES organic, unrefined forms are ideal
will damage the fats, though it should be
coconut oil
considered a secondary factor to fatty
palm oil from sustainable sources
acid profile.
ANIMAL SOURCES pasture-raised/grass-fed & organic sources are ideal
schmaltz (chicken fat)
VERY STABLE—IDEAL FOR COOKING
duck fat tallow
lamb fat
coconut oil
lard
butter/ghee
cocoa butter
UNSATURATED IDEAL FOR COLD USES tallow/suet (beef fat)
organic, extra-virgin, & cold-pressed forms are ideal palm oil from sustainable sources
avocado oil nuts & seeds (including nut & lard/bacon fat (pork fat)
nut oils (walnut, pecan, seed butters) duck fat
macadamia) flaxseed oil (higher in polyunsatu-
olive oil rated fatty acids, so consume in MODERATELY STABLE—BEST COLD
sesame oil extremely limited amounts)
avocado oil*
macadamia nut oil*
Note: Unsaturated fats—often called oils as listed above—are typically olive oil*
liquid at room temperature and are easily damaged (oxidized) when rice bran oil*
heat is applied to them. You do not want to consume damaged fats;
therefore, cooking in these fats is not recommended. LEAST STABLE—NOT RECOMMENDED
sesame seed oil**

WHICH TO DITCH canola oil**
sunflower oil**
SATURATED vegetable shortening**
Man-made fats are never healthy. Trans fats are particularly harmful. corn oil**
“Buttery spreads,” including oil blends like Earth Balance, Benecol, and soybean oil**
I Can’t Believe It’s Not Butter walnut oil*
hydrogenated or partially hydrogenated oils grapeseed oil**
margarine
*While not recommended for cooking,
UNSATURATED cold-pressed nut and seed oils that are
These oils are highly processed and oxidize easily via one or more of the stored in the refrigerator may be used
following: light, air, or heat. Consuming oxidized oils is never healthy. to finish recipes or after cooking is
completed, for flavor.
canola oil (rapeseed oil)
corn oil soybean oil
**These oils are not recommended for
grapeseed oil sunflower oil consumption, whether hot or cold, but
rice bran oil vegetable oil are listed here for your reference, as
they are commonly used.
For more detailed information on the fatty acid profiles of fats & oils,
check out my book Practical Paleo.

21
DAY
THE
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
soy sauce, wheat-free tamari coconut aminos
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
grain-based/pre-made granola grain-free banola (page 200)
breakfast/granola bars hard-boiled eggs or quiche to-go (page 104)
protein/snack bars jerky (page 184) and a handful of nuts or single-

serving nut butter packets
pancakes made from grain flour pumpkin pancakes (page 98), almond flour
pancakes
sweetened smoothies 21DSD smoothies (page 92)
pasta made from grain flour spaghetti squash (page 122), zucchini noodles
(pages 148, 176) or cucumber noodles (page 170)
savory herb drop biscuits (page 188)
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)
rice basic cilantro cauli-rice (page 172)

21
DAY
THE
dining out MORE TIPS & TRICKS

smart dining on The 21DSD
SUGAR
DETOX tips and tricks for navigating Think ahead and don’t arrive
BUST SUGAR & CARB
starving. Eat a small snack of some
CRAVINGS NATURALLY
menus and making healthy choices nuts or nut butter, or even a few
bites of avocado or leftover meat
before you head out the door.
AMERICAN FOOD Preview the restaurant’s menu
AVOID: Fried foods, anything bread- ENJOY: Bunless or lettuce-wrapped online before you go.
ed, sandwiches, wraps, and pre-mixed burgers and salads with lemon or
dressings. vinegar and olive oil. Check out reviews from other
diners on a site like Yelp.com or
CHINESE FOOD TripAdvisor.com (especially

when traveling).
AVOID: Unless you know the restaurant well enough to make special requests
for no MSG and only sauces without sugar, it’s best to avoid Chinese food. Pass on the bread basket—it’ll keep
Many of the sauces contain hidden sweeteners. temptation away! Ask for sliced
veggies or olives instead.
INDIAN FOOD Either skip the appetizers or opt for
AVOID: Skip the naan and rice. Ask ENJOY: Meats and veggies that are
a salad starter.
grilled or roasted and not drowning
spice rubs. in sauces. Tandoori meats are often Entrées are easy. While finger food
marinated in yogurt, so they’re okay is often breaded, fried, or otherwise
on Levels 1 and 2, but not on Level 3. carb-loaded, entrées that are made
of simpler ingredients can be easy
ITALIAN FOOD & PIZZA to find.
AVOID: Bread, pasta, and breaded ENJOY: Broiled chicken, fish, shrimp,
Look for grilled, broiled, or baked
meats. Ask about sauces and prepara- or other protein with red sauce and
options. These typically aren’t
tion of items (meatballs often contain veggies or salad on the side. If you’re
breaded, so they’ll be safer bets for
breadcrumbs). There is simply no craving pizza, make “meatza” at home
your detox. But ask the server for
great way to enjoy a healthy version (recipe on page 126), or make pizza
details on how things are prepared;
of pizza while dining out. with a cauliflower crust if you are on
they’re used to questions! Be polite,
Level 1 or 2 (which typically include
but get the answers you need.
cheese) or an almond meal crust for
any level. Make substitutions. If a meal comes
with French fries, bread, or pasta,
JAPANESE FOOD simply ask that the kitchen either
AVOID: Rice (white and brown) is ENJOY: Sashimi or broiled fish; just
typically flavored with vinegar, which be sure to ask about sauces used and some vegetables instead.
is okay, but also sugar, which is not. avoid soy sauce. AT PARTIES
Also avoid anything fried or tempura
battered, imitation crab, and most Ask the host what they plan on
sauces. serving so you know what to expect.
Bring a dish or two that you know
you can enjoy and that will satisfy
MEXICAN FOOD your hunger. The host will be happy
AVOID: Tortilla shells and chips (both ENJOY: Meat, salsa, and guaca- to have the contribution, and you’ll
corn and flour), beans, and rice (or mole—often you can ask for these be glad to know that you won’t be
eat limited portions per Level 1 & 2 ingredients to be placed over a salad hungry all night if they’re serving
guidelines). Vegetarians: Have some or with vegetables. Ask for raw celery
•
only foods that you aren’t 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
entrée.
THAI FOOD
AVOID: Sauces that contain peanuts. ENJOY: A curry dish or other coconut
Also avoid noodles and desserts. milk–based dish without rice.

SHOPPING LIST
stocking pantry
HERBS & SPICES CANNED & JARRED
Ancho Chili Powder Capers
Basil (fresh) Coconut Milk
Black Pepper Dijon Mustard (gluten-free)
Brewer’s Yeast Kalamata Olives
Cayenne Pumpkin
Chili Powder Tomato Paste
Chipotle Powder Tomatoes (diced)
Chives (fresh)
Cilantro (fresh but best to keep on hand weekly)
Cinnamon
NUTS & SEEDS
Coriander Almond Butter (no sugar added)
Cumin Almond Meal/Flour
Fennel Seeds (ground) Almonds (whole)
Garlic (fresh) Almonds (slivered/sliced)
Ginger (fresh) Coconut Flour
Granulated Garlic Macadamia Nuts
Nutmeg Pepitas (Pumpkin Seeds)
Onion Powder Sesame Seeds
Oregano Walnuts
Paprika
Pumpkin Pie Spice
Pure Vanilla Extract SAUCES & OTHER...
Red Chili Flakes
Apple Cider Vinegar
Rosemary
Baking Soda
Saffron
Balsamic Vinegar
Sage (ground)
Coconut Aminos
Sage leaves (fresh)
Fish Sauce
Sea Salt
Hot Sauce
Smoked Paprika
Raw Tahini (ground sesame paste)
Turmeric
Rice Wine Vinegar
Unsweetened Cocoa Powder
Tessamae’s Wing sauce
FATS & OILS

Bacon Fat
Coconut Oil
Duck Fat
Macadamia Nut Oil
Olive Oil
Unsalted Butter

SHOPPING LIST
stocking pantry
HERBS & SPICES FATS & OILS
sea salt bacon Fat
black pepper coconut Oil
dried rosemary ghee
dried thyme cold pressed sesame oil
dried dill macadamia nut Oil
dried parsley olive oil
dried oregano unsalted butter
granulated garlic CANNED & JARRED
ground cumin coconut milk
Chinese five spice powder canned pumpkin
ancho chili powder capers
cayenne pepper tomato paste
allspice tomato sauce
fennel seeds black olives
mustard powder diced green chiles
ground sage baking soda
onion powder gelatin
chipotle powder 1 can no-salt added diced tomatoes
smoked paprika NUTS & SEEDS
ground cinnamon
ground ginger pecans
ground cloves walnuts
ground coriander almonds
turmeric pistachios
unsweetened cocoa powder chia seeds
nutmeg sunflower seeds
yellow curry powder sesame seeds
vanilla extract almond butter
bay leaves almond flour
pumpkin pie spice (optional) almond milk
red pepper flakes (optional) arrowroot flour
white pepper (optional) coconut flour
1 vanilla bean pod unsweetened coconut flakes
2 tbsp finely ground coffee beans SAUCES & OTHER...
1 cardamom pod fish sauce
cinnamon sticks hot sauce
celery salt coconut aminos
sesame tahini
gluten free dijon mustard
organic rice vinegar
nutritional yeast
apple cider vinegar
gluten free brown mustard
LEVEL
SHOPPING LIST 1
WEEK 1 meal plan ingredients

These lists reflect complete meal-planning for two people based on following the
plan as created in the books. Feel free to modify it to your needs
VEGETABLES MEAT & SEAFOOD

5 avocados 2 lb. bacon
Spinach 2 ½ lb. boneless skinless chicken
3 bunches green onions breast
1 yellow onion 2 dozen eggs
2 red onions 2 lb. ground beef
2 lb. ground lamb
1 tomato
2 lb. lean beef (such as London
2 bunch leafy greens broil) or chicken or turkey
4 heads of cauliflower 4 (4-6 oz.) wild salmon fillets
2 yellow bell peppers 1 lb. ground beef, chicken, pork, or
3 red bell peppers turkey
1 orange bell pepper 2 lb. ground pork or turkey
2 bunches of carrots 1 ½ - 2 lb. bones
½ c. cherry tomatoes 12 bone-in, skin on, chicken thighs
3 shallots 5 dozen extra-large shrimp
3-4 golden beets 12 clams
1 large bunch curly kale 2 mussels
4 (6-ounce) cans Salmon
1 head red cabbage
3 bulbs bok choy
8 medium parsnips OPTIONAL
1 cup peas
1 cup snow peas Rice
4 large zucchini or yellow squash Black Beans
2 cucumbers Full Fat Yogurt
Coconut Milk
1 large head broccoli
Quinoa
Full Fat Milk
FRUITS
8 lemons
4 limes
1 green apple
2 green tipped bananas
For Snacks: Green Tipped
Bananas, Green/Granny Smith
Apples, and/or Grapefruit

LEVEL
SHOPPING LIST 1


Spinach 2 lb. bacon
4 large zucchini or yellow squash 2 dozen eggs
12 cherry tomatoes 1 lb. skirt steak
1 shallot 1 ½ lb. pork tenderloin (approx. 2
1 large head broccoli tenderloins)
1 whole 4-6 lb. chicken
2 red cabbages
2 lb. lemon sole (or other delicate
2 bunch green onions white fish)
2 heads cauliflower 1 ½ - 2 lb. bones
1-2 bulbs fennel 4 (6 oz. cans tuna)
Salad greens or baby spinach 1 lb. ground lamb, beef, or turkey
2 bunches carrots 1 lb. ground beef, chicken, pork, or
2 avocados turkey
4 cucumbers 8 bone -in, skin-on chicken thighs
3 yellow onion ½ lb. ground veal or beef
1 bunch celery ½ lb. ground pork
1 package kelp flakes or nori 1 lb. lean beef (such as London
broil)
1 head romaine lettuce
2 lb. bone-in pork chop
1 cup frozen or canned artichoke
hearts
3 large tomatoes
1 spaghetti squash OPTIONAL
2 dozen brussel sprouts
Rice
Black Beans
Full Fat Yogurt
FRUITS Coconut Milk
7 lemons Quinoa
2 limes
4 green apple

LEVEL
SHOPPING LIST 1


1 bunch carrots 4 dozen eggs
1-2 heads lettuce 4 doz. medium shrimp
6 avocados 1 ½ -2 lb. bones
2 jalapeno pepper 1 lb. ground pork or turkey
1 jicama bulb 1 lb. ground lamb
2 yellow onions 1 lb. wild salmon fillets
2 red bell peppers 8 bone-in, skin-on chicken thighs
2 poblano peppers 1 lb. ground beef, chicken, bison,
6 bell peppers or turkey
1 bunch celery 2 lb. ground beef
10 large zucchini 1 lb. ground pork
2 medium heads of cauliflower 4 chicken leg quarters
1 head green cabbage 1 lb. lean beef (such as London
4 1/2 cups canned or frozen broil)
artichoke hearts 2 lb. bacon
1 large tomato 1 lb. boneless skinless chicken
1 small eggplant breast
1 spaghetti squash
1 banana pepper
1 bunch spinach
12 cherry tomatoes
OPTIONAL
FRUITS Rice
Black Beans
5 lemons Full Fat Yogurt
2 limes Coconut Milk
4 green tipped bananas Quinoa
For Snacks: Green Tipped Garbanzo Beans
Bananas, Green/Granny Smith Full Fat Cheese

LEVEL
SHOPPING LIST 1

plan as created in the books. Feel free to modify it to your needs.
VEGETABLES FRUITS
12 small to medium onions 12 lemons
(yellow or red) 4 limes
2 jalapeño 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
12 carrots MEAT & SEAFOOD
1 tomato
3 Eggs dozen
1 head of lettuce
20 slices bacon (approx. 2 lbs)
1 medium butternut squash
3 (6 oz) cans wild albacore tuna
(2 ½ pounds)
1 ½ pounds ground lamb
1 cup diced green beans
1 ½ - 2 pounds bones for broth
1 bunch kale
2 pounds boneless skinless turkey
2 cups fresh basil
breast
2 cups spinach
4 (4-6 oz) wild caught salmon fillets
1 red bell pepper
1 pound ground chicken, turkey or 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 ½ fresh wild caught sushi grade ahi
4 cups cauliflower florets
tuna (or wild caught salmon)
6+ sundried tomatoes
2 racks St Louis style pork ribs (about
1 medium head cabbage
5-6 lbs total)
1-2 jalapeño peppers, optional
additional “protein of choice” for
garlic (several heads)
occasional breakfasts (approx.
fresh ginger
2 meals)
fresh basil
fresh dill OPTIONAL
fresh parsley full fat cheese
fresh cilantro quinoa
extra salad/leafy greens to go with rice
meals (approx. 8 meals) beans
raw veggies for snacks full fat milk
steamed green veggies of choice to ¼ sliced nori (optional for ahi tuna poke
go with meals (approx. 5 meals) bowl)
! grass-fed whey protein powder
* Please look at the at smoothie recipes on
p49-51 to determine which you would like to
make and add to ingredients to you list
accordingly.
LEVEL
SHOPPING LIST 1

VEGETABLES FRUITS
1 head of green cabbage 24 green apples
2 dozen Brussels sprouts 3 Limes
15 small yellow onions 4 lemons
1 med. red onion for snacks: green tipped bananas,
garlic (several heads) green/granny Smith apples, and/or
10 large parsnips grapefruit
8 scallions (green onions) MEAT & SEAFOOD
1 bell pepper
5 mushrooms 3 dozen eggs
1 large head cauliflower ½ - 2 lbs of bones for broth
8 boneless, skinless chicken breasts
1 dozen cremini or shiitake
1.5 lb ground pork
mushrooms
1 ½ lbs flank steak
1 stalk lemongrass 8 oz shrimp
3 shallots 4 (6 to 8 oz each) bone-in pork
fresh ginger chops
1 head broccoli 1 (3 lb) pork roast
1 head napa cabbage 4 (6-8 oz) wild-caught Salmon fillets
1 bunch celery 3 lbs bone-in chicken thighs
1 yellow bell pepper 1 lb ground beef, bison, or turkey
1 red bell pepper 4 bone-in, skin-on chicken leg
1 jalapeño pepper, optional quarters
12 carrots 4 slices of bacon (approx ½ lb)
1 fennel bulb
occasional breakfast (1 meal)
3 large cucumbers
1 avocado
OPTIONAL
2 large butternut squash full fat cheese
1 ½- 2 lbs green beans quinoa
2 cups of spinach leaves rice
2 cups basil beans
1 large bunch of kale full fat milk
fresh dill !
fresh cilantro * Please look at the at smoothie recipes on
fresh basil p 49-51 to determine which you would like
to make and add to ingredients to you list
fresh thyme
accordingly.
sage leaves
 
extra salad/leafy greens to go with
meals (approx. 3 meals)
!
raw veggies for snacks

LEVEL
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 ½- 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. ½ 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 !
 
!
LEVEL
SHOPPING LIST 2


Spinach 2 ½ lb. boneless skinless chicken
3 bunches green onions breast
1 yellow onion 2 dozen eggs
2 red onions 2 lb. ground beef
2 lb. ground lamb
1 tomato
2 lb. lean beef (such as london broil) or
2 bunch leafy greens chicken or turkey
4 heads of cauliflower 4 (4-6 oz.) wild salmon fillets
2 yellow bell peppers 1 lb. ground beef, chicken, pork, or
3 red bell peppers turkey
1 orange bell pepper 2 lb. ground pork or turkey
½ c. cherry tomatoes 12 bone-in, skin on, chicken thighs
4 -6-ounce cans salmon
1 head red cabbage
3 bulbs bok choy
8 medium parsnips
OPTIONAL
1 cup peas
1 cup snow peas full fat yogurt
4 large zucchini or yellow squash coconut milk
2 cucumbers full fat milk
FRUITS
8 lemons
4 limes
1 green apple
For Snacks: green tipped
bananas, green/granny smith
apples, and/or grapefruit

LEVEL
SHOPPING LIST 2


Spinach 2 lb. bacon
1 shallot 1 ½ lb. pork tenderloin (approx. 2
1 large head broccoli tenderloins)
1 whole 4-6 lb. chicken
2 red cabbages
2 lb. lemon sole (or other delicate
2 head cauliflower 1 ½ - 2 lb. bones
1-2 bulbs fennel 4 (6 oz. cans tuna)
2 avocados turkey
4 cucumbers 8 bone -in, skin-on chicken thighs
3 yellow onion ½ lb. ground veal or beef
1 bunch celery ½ lb. ground pork
1 package kelp flakes or nori 1 lb. lean beef (such as London
broil)
2 lb. bone-in pork chop
hearts
3 large tomatoes
full fat yogurt
coconut milk
FRUITS full fat milk
7 lemons
2 limes
4 green apple

LEVEL
SHOPPING LIST 2


2 jalapeño peppers 1 lb. ground pork or turkey
1 bunch celery 1 lb. ground beef, chicken, bison,
2 poblano peppers or turkey
6 bell peppers 2 lb. ground beef
1 head green cabbage 1 lb. lean beef (such as london broil)
4 1/2 cups canned or frozen 2 lb. bacon
artichoke hearts 1 lb. boneless skinless chicken
1 large tomato breast
1 small eggplant
1 banana pepper full fat yogurt
1 bunch spinach coconut milk
12 cherry tomatoes full fat milk
FRUITS
4 lemons
5 limes
For Snacks: green tipped Bananas,
green/granny Smith apples, and/
or grapefruit

LEVEL
SHOPPING LIST 2

VEGETABLES FRUITS
12 small to medium onions 12 lemons
(yellow or red) 4 limes
2 jalapeño 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 ½ pounds) 3 (6 oz) cans wild albacore tuna
1 cup diced green beans 1 ½ pounds ground lamb
1 bunch kale 1 ½ - 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 ½ fresh wild caught sushi grade
1 medium head cabbage ahi tuna (or wild caught salmon)
1-2 jalapeño 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
full fat milk
¼ sliced nori (optional for ahi tuna
poke bowl)
grass-fed whey protein powder
!
p 49-51 to determine which you would like to
accordingly.

LEVEL
SHOPPING LIST 2

VEGETABLES FRUITS
2 dozen Brussels sprouts 3 limes
garlic (several heads) green/granny smith apples, and/or
1 bell pepper
1 dozen cremini or shiitake mushrooms
1.5 lb ground pork
1 stalk lemongrass
3 shallots 8 oz shrimp
fresh ginger 4 (6 to 8 oz each) bone-in pork
1 head broccoli chops
1 head napa cabbage 1 (3 lb) pork roast
1 bunch celery 4 (6-8 oz) wild-caught Salmon fillets
1 yellow bell pepper 3 lbs bone-in chicken thighs
1 red bell pepper 1 lb ground beef, bison, or turkey
1 jalapeño pepper, optional 4 bone-in, skin-on chicken leg
12 carrots quarters
1 fennel bulb 4 slices of bacon (approx ½ lb)
3 large cucumbers
1 avocado
2 large butternut squash
OPTIONAL
1 ½- 2 lbs green beans full fat cheese
2 cups of spinach leaves full fat milk
2 cups basil ! * Please look at the at smoothie recipes on
1 large bunch of kale
fresh dill p 49-51 to determine which you would like to
fresh cilantro
accordingly.
fresh basil  
fresh thyme !
sage leaves
extra salad/leafy greens to go with meals
!
 
(approx. 3 meals)
!
!CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
LEVEL
SHOPPING LIST 2

VEGETABLES FRUITS
9 large parsnips
2 shallots thighs
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
!
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.
!
 
go with meals (approx. 2 meals) !

LEVEL
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 ½ 3 (6 oz) cans wild albacore tuna
pounds) 1 ½ pounds ground lamb
1 cup diced green beans 1 ½ - 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 ½ 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, ¼ sliced nori (optional for ahi tuna
fresh parsley poke bowl)
fresh cilantro !
meals (approx 8 meals) p 49-51 to determine which you would like to
accordingly.
go with meals (approx 5 meals)
raw veggies for snacks  

LEVEL
SHOPPING LIST 3

VEGETABLES FRUITS
2 dozen Brussels sprouts 3 limes
garlic (several heads) green/granny smith apples, and/or
1 bell pepper
1 dozen cremini or shiitake mushrooms
1.5 lb ground pork
1 stalk lemongrass
3 shallots 8 oz shrimp
fresh ginger 4 (6 to 8 oz each) bone-in pork
1 head broccoli chops
1 head napa cabbage 1 (3 lb) pork roast
1 bunch celery 4 (6-8 oz) wild-caught Salmon fillets
1 yellow bell pepper 3 lbs bone-in chicken thighs
1 red bell pepper 1 lb ground beef, bison, or turkey
1 jalapeño pepper, optional 4 bone-in, skin-on chicken leg
12 carrots quarters
1 fennel bulb 4 slices of bacon (approx ½ lb)
3 large cucumbers
1 avocado
2 large butternut squash
! * Please look at the at smoothie recipes on
1 ½- 2 lbs green beans p 49-51 to determine which you would like to
2 cups of spinach leaves make and add to ingredients to you list
2 cups basil accordingly.
1 large bunch of kale  
fresh dill !
fresh cilantro !
fresh basil  
fresh thyme !
sage leaves
extra salad/leafy greens to go with meals
(approx. 3 meals)
!
!CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES
LEVEL
SHOPPING LIST 3

VEGETABLES FRUITS
9 large parsnips
2 shallots thighs
occasional breakfasts (3 meals)
6 cremini mushrooms
10 oz hot chili peppers !
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  
!
raw veggies for snacks  
!
LEVEL
SHOPPING LIST 3


Spinach 2 ½ lb. boneless Skinless Chicken
3 bunches green onions Breast
1 tomato 2 dozen eggs
2 bunch leafy greens 2 lb. ground beef
2 lb. ground lamb
4 heads of cauliflower
2 lb. lean beef (such as london broil) or
2 red onions chicken or turkey
2 yellow bell peppers 4 - 4-6 oz. wild salmon fillets
3 red bell peppers 1 lb. ground beef, chicken, pork, or
1 orange bell pepper turkey
1 yellow onion 2 lb. ground pork or turkey
½ c. cherry tomatoes 12 bone in, skin on, chicken thighs
4 - 6 oz. cans salmon
1 head red cabbage
3 bulbs bok choy
8 medium parsnips
1 cup peas
4 large zucchini or yellow squash
1 cup snow peas
2 cucumbers
FRUITS
8 lemons
4 limes
1 green apple

LEVEL
SHOPPING LIST 3


Spinach 2 lb. bacon
1 shallot 1 ½ lb. pork tenderloin (approx.
2 tenderloins)
1 large head broccoli 1 whole 4-6 lb. chicken
2 red cabbages 2 lb. lemon sole (or other delicate
2 head cauliflower 1 ½ - 2 lb. bones
1-2 bulbs fennel 4 - 6 oz. cans tuna
2 avocados turkey
8 bone -in, skin-on chicken thighs
4 cucumbers
½ lb. ground veal or beef
3 yellow onion ½ lb. ground pork
1 bunch celery 1 lb. lean beef (such as london broil)
1 package kelp flakes or nori 2 lb. bone-in pork chop
hearts
3 large tomatoes
1 spaghetti squash
FRUITS
7 lemons
2 limes
4 green apple

LEVEL
SHOPPING LIST 3


2 jalapeno peppers 1 lb. ground pork or turkey
1 bunch celery 1 lb. ground beef, chicken, bison,
2 poblano peppers or turkey
6 bell peppers 2 lb. ground beef
1 head green cabbage 1 lb. lean beef (such as london broil)
4 1/2 cups canned or frozen 2 lb. bacon
artichoke hearts 1 lb. boneless skinless chicken
1 large tomato breast
1 small eggplant
1 spaghetti squash
1 banana pepper
1 bunch spinach
12 cherry tomatoes
FRUITS
5 lemons
2 limes

21
DAY
THE
SUGAR
DETOX
BUST SUGAR & CARB
CRAVINGS NATURALLY
daily success log
COMPLETE 22 DAY LOG
SLEEP TIME & QUALITY WHAT I ATE FOR…

DAY
to bed last night Breakfast Snack (optional)
0 woke up today
excellent fair
good poor
EXERCISE Lunch Dinner

time
type
MOOD & ENERGY

excellent fair Notes
good poor
DAY SLEEP TIME & QUALITY WHAT I ATE FOR…

1 woke up today
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
MOOD & ENERGY

good poor

to bed last night
2 woke up today
Breakfast Snack (optional)
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
MOOD & ENERGY

good poor

THE 21-DAYSUGAR DETOX DAILY SUCCESS LOG

to bed last night
3 woke up today
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
MOOD & ENERGY

excellent fair
Notes
good poor

DAY
4 woke up today
excellent fair
good poor

time
type
MOOD & ENERGY

good poor

5 woke up today
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
MOOD & ENERGY

good poor

to bed last night
6 woke up today
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
MOOD & ENERGY

good poor


to bed last night
7 woke up today
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
MOOD & ENERGY

excellent fair
Notes
good poor

DAY
8 woke up today
excellent fair
good poor

time
type
MOOD & ENERGY

good poor

9 woke up today
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
MOOD & ENERGY

good poor

to bed last night
10 woke up today
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
MOOD & ENERGY

good poor


to bed last night
11 woke up today
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
MOOD & ENERGY

excellent fair
Notes
good poor

DAY
12 woke up today
excellent fair
good poor

time
type
MOOD & ENERGY

good poor

13 woke up today
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
MOOD & ENERGY

good poor

to bed last night
14 woke up today
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
MOOD & ENERGY

good poor


to bed last night
15 woke up today
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
MOOD & ENERGY

excellent fair
Notes
good poor

DAY
16 woke up today
excellent fair
good poor

time
type
MOOD & ENERGY

good poor

17 woke up today
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
MOOD & ENERGY

good poor

to bed last night
18 woke up today
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
MOOD & ENERGY

good poor


to bed last night
19 woke up today
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
MOOD & ENERGY

excellent fair
Notes
good poor

DAY
20 woke up today
excellent fair
good poor

time
type
MOOD & ENERGY

good poor

21 woke up today
excellent fair
good poor
EXERCISE
Lunch Dinner
time
type
MOOD & ENERGY

good poor
DAY SLEEP TIME & QUALITY

REFLECT ON WHAT YOU LEARNED THROUGHOUT THE 21 DAY
to bed last night
22 woke up today
SUGAR DETOX & YOUR GOALS FOR THE FUTURE
excellent fair
good poor
EXERCISE
time
type
MOOD & ENERGY

excellent fair
good poor

After
the
detox
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.
21daysugardetox.com • DIANE SANFILIPPO 2

transitioning from
the 21-day sugar detox
to everyday life
Often the last week of the 21DSD leaves you wondering how you’ll ease back into your “normal” life, or
what foods you want to splurge on now that the program is over.
Here’s 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:
+ How do you feel now that you’ve changed your food?

+ How do you think you’ll feel if you eat something you estimate is less-than-healthy for you?
+ If you think you’ll feel less-than-optimal, how long will that feeling last?
+ Will the ill-health effects of the foods you want to eat again last more than a
couple of hours? More than a day? More than a week?
+ What will you be disrupting with the foods: blood sugar or digestive function?
+ Has the time and energy commitment that’s gone into avoiding the food(s)
added more stress to your life than it alleviated signs and symptoms of ill health?
Ultimately it’s up to you to choose what and how often you’ll add certain foods back into your
regularly scheduled food programming, but considering the above questions is a good idea. You’ll
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 you’re 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 don’t 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 packages—these 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 don’t 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.

Some foods to first consider reintroducing:

+ Fruit: Whole, fresh fruit can certainly have a regularly appearing role in your diet, but
finding a balance and not overdoing it is important.
+ 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: I’m talking 80-85% or higher – it’s low in sugar and a good source of
antioxidants. Most folks don’t tend to overindulge in too much of it when it’s 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, they’re a good choice to add in and track.
+ A glass of wine: Now, I’m 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 don’t find it triggers cravings for you, or you don’t have any hangover effects.
If that’s the case, including a glass once or twice a week again may work well for you.
post-detox food re-introduction log

Food Reintroduced: Grassfed Dairy THE 21-Day Sugar Detox
food reintroduction log
day Example post-detox
bed time 11:30 pm
wake time 7:40 am
Grassfed Yogurt Sauteéd green apple with butter
° well rested
°not rested
energy during exercise Blueberries, Almonds and walnuts
°excellent °fair
° good
°poor Caprese salad with mozarella, tomato
mood & ENERGY
Spinach salad with goatcheese,
°excellent °fair beets, salmon, avodaco, balsamic and basil, balsamic marinated chicken
° good
digestion
°poor vinegar and olive oil breast
°excellent °fair
° good
skin
°poor New breakout on my chin (2 pimples), skin feels itchy
°excellent °fair
° good
°poor
THE 21-Day Sugar Detox
Food Reintroduced: food reintroduction log
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
°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
°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.
meat, seafood & eggs vegetables
INCLUDING BUT NOT LIMITED TO: INCLUDING BUT NOT LIMITED TO:
·· Beef ·· Lamb ·· Carp ·· Sardines ·· Artichokes* ·· Collard ·· Lettuce^ ·· Shallots*

·· Bison ·· Mutton ·· Clams ·· Scallops ·· Asparagus* greens^ ·· Lotus roots ·· Snap peas
·· Boar ·· Ostrich ·· Grouper ·· Shrimp ·· Arugula ·· Cucumbers ·· Mushrooms* ·· Spinach^
·· Buffalo ·· Pork ·· Halibut ·· Prawns ·· Bamboo ·· Daikon ·· Mustard ·· Squash
·· Chicken ·· Quail ·· Herring ·· Snails shoots ·· Dandelion greens* ·· Sugar snaps
·· Duck ·· Rabbit ·· Lobster ·· Snapper ·· Beets* greens* ·· Okra* ·· Sunchokes*
·· Eggs ·· Squab ·· Mackerel ·· Sword- ·· Bok choy ·· Eggplant* ·· Onions* ·· Sweet
·· Game ·· Turkey ·· Mahi mahi fish ·· Broccoli* ·· Endive ·· Parsley potatoes
meats ·· Veal ·· Mussels ·· Trout ·· Brussels ·· Fennel* ·· Parsnips ·· Taro
·· Goat ·· Venison ·· Oysters ·· Tuna sprouts* ·· Garlic* ·· Peppers*^ ·· Tomatillos
·· Goose ·· Catfish ·· Salmon ·· Cabbage* ·· Green beans ·· Purslane ·· Tomatoes
·· Carrots ·· Green onions* ·· Radicchio ·· Turnip greens
·· Cassava ·· Jicama* ·· Radishes ·· Turnips
fats & oils ·· Cauliflower* ·· Kale^ ·· Rapini ·· Watercress
·· Celery^ ·· Kohlrabi ·· Rutabagas ·· Yams
·· Avocado oil ·· Duck fat ·· Schmaltz ·· Chard ·· Leeks* ·· Seaweed ·· Yuccas
·· Bacon fat/lard ·· Ghee ·· Sesame oil: CP
·· Butter ·· Macadamia oil ·· Suet
·· Coconut milk ·· Olive oil: CP ·· Tallow fruits
·· Coconut oil ·· Palm oil ·· Walnut oil
INCLUDING BUT NOT LIMITED TO
nuts & seeds ·· Apples*^ ·· Grapefruit ·· Nectarines*^ ·· Plums*
·· Apricots* ·· Grapes^ ·· Oranges ·· Pome-
·· Almonds ·· Macadamia ·· Pumpkin seeds ·· Avocados* ·· Guavas ·· Papayas granates
·· Brazil nuts ·· Pecans ·· Sesame seeds ·· Bananas ·· Kiwis ·· Passionfruit ·· Raspberries
·· Chestnuts ·· Pine nuts ·· Sunflower seeds ·· Blackberries* ·· Lemons ·· Peaches*^ ·· Rhubarb
·· Hazelnuts ·· Pistachios* ·· Walnuts ·· Blueberries^ ·· Limes ·· Pears* ·· Star fruit
·· Cherries* ·· Lychees* ·· Persimmons* ·· Strawberries^
·· Cranberries ·· Mangoes* ·· Pineapples ·· Tangerines
liquids ·· Figs* ·· Melons ·· Plantains ·· Watermelon*
··Almond Milk, fresh ··Herbal tea herbs & spices

··Coconut Milk ··Mineral water
··Coconut water ··Water INCLUDING BUT NOT LIMITED TO
··Anise ··Cumin ··Mustard
superfoods ··Annatto ··Curry ··Oregano
··Basil ··Dill ··Paprika
GRASS-FED DAIRY: BONE BROTH: ··Bay leaf ··Fennel* ··Parsley
··butter, ghee, ··Homemade, not ··Caraway ··Fenugreek ··Pepper, black
canned or boxed ··Cardamom ··Galangal ··Peppermint
ORGAN MEATS: ··Carob ··Garlic ··Rosemary
FERMENTED FOODS:
··Liver, kidneys, heart, ··Cayenne pepper ··Ginger ··Saffron
··Sauerkraut, carrots, ··Celery seed ··Horseradish* ··Spearmint
etc.
beets, high-quality ··Chervil ··Juniper berry ··Star anise
SEA VEGETABLES: yogurt, kefir, ··Chicory* ··Kaffir lime leaves ··Tarragon
··Dulse, kelp, seaweed kombucha ··Chili pepper ··Lavender ··Thyme
··Herbs & spices ··Chipotle powder ··Lemongrass ··Turmeric
··Chives ··Lemon verbena ··Vanilla
··Cilantro ··Licorice ··Wasabi*
NOTES ··Cinnamon ··Mace ··Za’atar
CP = cold-pressed
··Clove ··Marjoram
Bold = nightshades * = FODMAPs (p. 115)
··Coriander ··Mint
Italics = goitrogenic ^ = buy organic

guide to: food quality
Seek out as much real, whole food as possible. This includes foods without health claims on the packages or, better
yet, not in packages at all. Think produce and butcher counter meats and seafood. After you’ve mastered making
proper food choices, it’s important to begin looking at the quality of the items. While buying the best quality is
ideal in a perfect world, don’t let those “best” labels keep you from doing the best you can within your means.
meat, eggs & dairy seafood
beef & lamb eggs & poultry Best! wild fish

Best! 100% grass-fed and finished, Best! pasture-raised, local Better: wild-caught
pasture-raised, local Better: free range, organic Good: humanely harvested, non-grain-fed
Better: grass-fed, Good: cage-free, organic Baseline: farm-raised—not recommended
pasture-raised Baseline: commercial
Good: organic WILD FISH/ WILD-CAUGHT FISH
Baseline: commercial dairy “Wild fish” indicates that the fish was
ALWAYS BUY FULL-FAT spawned, lived in, and was caught in the
(hormone/antibiotic-free)
Best! grass-fed, raw/ wild. “Wild-caught fish” may have been
pork unpasteurized spawned or lived some part of their lives in
Best! pasture-raised, local Better: raw/unpasteurized a fish farm before being returned to the wild
Better: free-range, organic Good: grass-fed and eventually caught. The Monterey Bay
Good: organic Baseline: commercial or organic Aquarium maintains a free list of the most
Baseline: commercial —not recommended sustainable seafood choices on their website.
WHAT THE LABELS ON MEAT, EGGS & DAIRY MEAN

produce
pasture-raised free-range/roaming
Animals can roam freely in their Poultry must have access to the
Best! local, organic, and seasonal
natural environment where they outdoors at least 51% of the time,
Better: local and organic
are able to eat nutritious grasses and ruminants may not be in
Good: organic or local
and other plants or bugs/grubs feedlots. There are no restrictions
Baseline: conventional
that are part of their natural diet. regarding what the birds can
There is no specific pasture-raised be fed. Beak cutting and forced
WHEN TO BUY ORGANIC:
certification, though certified molting through starvation are
Buy organic as often as possible,
organic meat must come from permitted. There is no third party
prioritize buying the Environmental
animals that have continuous auditing.
Working Group’s “The Dirty Dozen” as
access to pasture regardless of
use. naturally raised organic versus “The Clean Thirteen” -
“Naturally Raised,” is a USDA visit: www.ewg.org for details
cage-free verified term. It generally means
“Cage-Free” means uncaged raised without growth-promoters PRODUCE SKUs:
inside barns or warehouses, but or unnecessary antibiotics. It does Starts with 9 = organic - ideal
they generally do not have access not indicate welfare or diet. Starts with 3 or 4 = conventionally grown
to the outdoors. Beak cutting is Starts with 8 = genetically modified
permitted. There is no third party no added hormones (GMO) or irradiated - avoid
auditing. It is illegal to use hormones in
raising poultry or pork; therefore,
organic the use of this phrase on poultry
Animals may not receive or pork is a marketing ploy. fats & oils
hormones/antibiotics unless in
the case of illness. They consume vegetarian-fed
organic feed and have outdoor “Vegetarian Fed” implies that
SEE THE FATS & OILS GUIDE FOR DETAILS.
access but may not use it. Animals the animal feed is free of animal
Best! organic, cold-pressed, and from
are not necessarily grass-fed. by-products but isn’t federally
well-raised animal sources
Certification is costly and some inspected. Chickens are not
Better: organic, cold-pressed
reputable farms are forced to vegetarians, so this label on chicken
Good: organic or conventional
forego it. Compliance is verified or eggs only serves to indicate that
through third party auditing. the chickens were not eating their
natural diet.
natural nuts & seeds
“Natural” means “minimally
processed,” and companies use KEEP NUTS & SEEDS COLD FOR FRESHNESS
this word deceivingly. All cuts Best! local, organic, kept cold
are, by definition, minimally Better: local, organic
processed and free of flavorings Good: organic
and chemicals. Baseline: conventional
sources: www.humanesociety.org, www.ewg.org, www.sustainabletable.org

guide to: dense sources of paleo carbs
Removing grains, legumes, and refined foods from your diet doesn’t mean that carbohydrates need
to all disappear! Check out this list of dense sources of carbohydrates while eating a Paleo diet.
While fruits and nuts are all fairly high in carbohydrates, this list is a guide to starchy vegetables to
eat. Remember, these are some of your "good carbs!"
there are carbs beyond bread EAT UP
ITEM CARBS FIBER CARBS OTHER NOTABLE

NAME PER 100G PER 100G PER 1 CUP NUTRIENTS
Cassava (raw) 38g 2g 78g Vit C, Thiamin, Folate, Potassium, Manganese
Taro root 35g 5g 46g, sliced B6, Vitamin E, Potassium, Manganese
Vitamin A (beta carotene), Vitamin C, B6,

Plantain 31g 2g 62g, mashed
Magnesium, Potassium
Yam 27g 4g 37g, cubed Vit C, Vitamin B6, Manganese, Potassium
White potato 22g 1g 27g, peeled Trace Vitamin C
Vit A (beta carotene), Vit C, B6, Potassium,

Sweet potato 21g 3g 58g, mashed
Manganese, Magnesium, Iron, Vitamin E
Parsnips 17g 4g 27g, sliced Vitamin C, Manganese
Vitamin C, B6, Potassium, Copper,

Lotus root 16g 3g 19g, sliced
Manganese
Winter squash 15g 4g 30g, cubed Vitamin C, Thiamin, B6
Onion 10g 1g 21g, chopped Vitamin C, Potassium
Beets 10g 2g 17g, sliced Folate, Manganese
Carrots 10g 3g 13g, chopped Vitamin A (beta carotene), Vitamin K1
Butternut squash 10g - 22g Vitamin A (beta carotene), Vitamin C
Rutabaga 9g 2g 21g, mashed Vitamin C, Potassium, Manganese,
Jicama (raw) 9g 5g 12g, sliced Vitamin C
Kohlrabi 7g 1g 11g, sliced Vit C, B6, Potassium, Copper, Manganese
Spaghetti squash 6g 1g 9g Trace
Vitamin C, Potassium, Calcium, B6, Folate,

Turnips 5g 2g 12g, mashed
Manganese
Pumpkin 5g 1g 12g, mashed Vitamin C, Vitamin E, Potassium
source: nutritiondata.com

guide to: fats & oils
Cleaning up your diet by using the right fats and oils is essential to improving your health from the inside out.
Changing the fats and oils you use at home is the first step toward creating dishes from nutrient-dense, whole
foods based on what you have on hand. Avoid overly processed and refined forms of fats and oils. Opt for
organic whenever possible. Refer to the “Guide to Cooking Fats” for more details.
eat these: HEALTHY, NATURALLY OCCURRING, MINIMALLY PROCESSED FATS
saturated: FOR HOT USES unsaturated: FOR COLD USES
BUY ORGANIC, UNREFINED FORMS BUY ORGANIC, EXTRA-VIRGIN, AND

COLD-PRESSED FORMS
··Coconut oil
··Palm oil ··Olive oil
··Sesame oil
IDEALLY FROM PASTURE-RAISED, ··Macadamia nut oil
GRASS-FED, ORGANIC SOURCES ··Walnut oil
··Avocado oil
··Butter ··Nuts & seeds (including nut & seed butters)
··Ghee, clarified butter ··Flaxseed oil**
··Lard, bacon grease (pork fat)
··Tallow (beef fat) NOTE: Unsaturated fats (typically liquid at
··Duck fat 68 degrees room temperature) are easily
··Schmaltz (chicken fat) damaged/oxidized when heat is applied to
··Lamb fat them. Do not consume damaged fats.
··Full-fat dairy
··Eggs, meat, and seafood **Cold-pressed flaxseed oil is okay for
occasional use but supplementing with
it or doses of 1-2 tablespoons per day
is not recommended as overall PUFA
(polyunsaturated fatty acid) intake should
remain minimal.
ditch these: UNHEALTHY, MAN-MADE FATS & REFINED SEED OILS ARE NOT RECOMMENDED
Hydrogenated or partially hydrogenated oils, ··Margarine/buttery spreads

as well as manmade trans-fats or “buttery ··Canola oil (also known as rapeseed oil)
spreads” like Earth Balance, Benecol, and I ··Corn oil
Can’t Believe It’s Not Butter are not healthy. ··Vegetable oil
These oils are highly processed and oxidize ··Soybean oil
easily via one or more of the following: light, ··Grapeseed oil
air, or heat. ··Sunflower oil
··Safflower oil
··Rice bran oil
··Shortening made from one or more
of the above-listed “ditch” oils

guide to: cooking fats
Choose fats and oils based on: 1. How they’re made—choose naturally occurring, minimally processed options
first; 2. Their fatty acid composition—the more saturated they are, the more stable/less likely to be
damaged or oxidized; 3. Smoke point—this tells you how hot is too hot before you will damage the
fats, though it should be considered a secondary factor to fatty acid profile.
culinary whizzes, listen up: COOK WITH GOOD FATS!
SMOKE POINT
ITEM NAME % SFA %MUFA % PUFA UNREFINED/REFINED
best bets - recommended for high-heat cooking THE MOST STABLE FATS
Coconut oil 86 6 2 350/450
Butter/ghee 63 26 .03 300/480
Cocoa butter 60 35 5 370
Tallow/suet (beef fat) 55 34 .03 400
Palm oil 54 42 .10 455
Lard/bacon fat (pork fat) 39 45 11 375
Duck fat 37 50 13 375
okay - for very low-heat cooking MODERATELY STABLE FATS
Avocado oil* 20 70 10 520
Macadamia nut oil* 16 80 4 410
Olive oil* 14 73 11 375
Peanut oil** 17 46 32 320/450
Rice Bran Oil** 25 38 37 415
not recommended for cooking VERY UNSTABLE FATS
Safflower oil** 8 76 13 225/510
Sesame seed oil* 14 40 46 450
Canola oil** 8 64 28 400
Sunflower oil** 10 45 40 225/440
Vegetable shortening** 34 11 52 330
Corn oil 15 30 55 445
Soybean oil 16 23 58 495
Walnut oil* 14 19 67 400
Grapeseed oil 12 17 71 420
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 completed—for which they are made negates their healthfulness—they
flavor purposes. are not recommended for consumption, neither hot nor
cold.

guide to: sweeteners
How many of these sweeteners do you use or find in your favorite packaged foods? Perhaps it’s time for
a change! Artificial sweeteners are never recommended, while the limited use of selected, more naturally
derived options can be okay for treats and special occasions. Sweeteners should not be considered
“food” or nourishment.
natural USE SPARINGLY
PREFERRED CHOICES ARE IN BOLD. USE ORGANIC FORMS WHENEVER POSSIBLE
··Brown sugar ··Cane juice ··Maple syrup (grade b)

··Dates (whole) ··Cane juice crystals ··Molasses
··Date sugar ··Coconut nectar ··Palm sugar
··Date syrup ··Coconut sugar/crystals ··Stevia (green leaf or extract)
··Cane sugar ··Fruit juice (real, fresh)
··Raw sugar ··Fruit juice concentrate
··Turbinado ··Honey (raw)
natural BUT NOT RECOMMENDED artificial NEVER CONSUME
··Agave ··Diastase ··Maltodextrin ··Acesulfame K

··Agave nectar ··Ethyl maltol ··Maltose (Sweet One)
··Barley malt ··Fructose ··Mannitol ··Aspartame
··Beet sugar ··Glucose / glucose solids ··Muscovado (Equal, Nutra-Sweet)
··Brown rice syrup ··Golden sugar ··Refiner's syrup ··Saccharin (Sweet’N Low)
··Buttered syrup ··Golden syrup ··Sorbitol ··Stevia: white/bleached
··Caramel ··Grape sugar ··Sorghum syrup (Truvia, Sun Crystals)
··Carob syrup ··High fructose corn syrup ··Sucrose ··Sucralose (Splenda)
··Corn syrup ··Invert sugar ··Treacle ··Tagatose
··Corn syrup solids ··Lactose ··Yellow sugar
··Demerara sugar ··Levulose ··Xylitol (or other sugar
··Dextran ··Light brown sugar alcohols, typically they
··Dextrose ··Maltitol end in “-ose”)
··Diastatic malt ··Malt syrup
sugar is sugar BUT NOT REALLY
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.
HOW IT’S MADE HOW YOUR BODY PROCESSES IT

The more highly refined a sweetener is, the worse it is for Here’s where the HFCS commercials really get things
your body. For example, high fructose corn syrup (HFCS) wrong: your body actually does not metabolize all sugar
and artificial sweeteners are all very modern, factory- the same way.
made products. Honey, maple syrup, green leaf stevia
(dried leaves made into powder), and molasses are all Interestingly enough, sweeteners like HFCS and agave
much less processed and have been made for hundreds nectar were viewed as better options for diabetics for
of years. In the case of honey, almost no processing is quite some time since the high fructose content of both
necessary. As a result, I vote for raw, organic, local honey requires processing by the liver before the sugar hits your
as the ideal natural sweetener. blood stream. This yielded a seemingly favorable result
on blood sugar levels after consuming said sweeteners.
WHERE IT’S USED However, it’s now understood that isolated fructose
This is a reality check. When you read the ingredients metabolism is a complicated issue and that taxing the
in packaged, processed foods, it becomes obvious how liver excessively with such sweeteners can be quite
most of them use highly-refined, low-quality sweeteners. harmful to our health.
Food manufacturers often even hide sugar in foods that
you didn’t think were sweets! Many foods that have been Fructose is the primary sugar in all fruit. When eating
made low or non-fat have added sweeteners or artificial whole fruit, the micronutrients and fiber content of the
sweeteners—avoid these products! fruit actually support proper metabolism and assimilation
of the fruit sugar. Whole foods for the win!

guide to: gluten
What is it? Gluten is a protein found in wheat, rye oats, and barley. Gluten is the composite of a prolamin
and a glutelin, which exist, conjoined with starch, in the endosperm of various grass-related grains. Gliadin,
a water-soluble, and glutenin, a water-insoluble, (the prolamin and glutelin from wheat) compose about
80% of the protein contained in wheat seed. Being insoluble in water, they can be purified by washing
away the associated starch. Worldwide, gluten is a source of protein, both in foods prepared directly
from sources containing it, and as an additive to foods otherwise low in protein.
sources of gluten or items that may contain hidden gluten
·· Ales ··Communion ··Herbal blends ·· Medications ··Semolina ··Vital wheat

·· Barley “wafers” ·· Imitation ·· Orzo ··Soup base gluten
·· Barley malt/ ··Couscous ·· Imitation seafood ··Panko ··Soy sauce ··Vitamins
extract ··Croutons ·· Kamut ··Pasta ··Spelt ··Wafers
·· Beer & lagers ··Durum ·· Lipstick ··Play dough ··Spice blends ··Wheat
·· Bran ··Einkorn ·· Luncheon meats ··Roux ··Stuffing ··Wheat bran
·· Breading ··Emmer ·· Malt ··Rye ··Supplements ··Wheat germ
·· Broth ··Farina ·· Makeup ··Sauces ··Thickeners ··Wheat starch
·· Brown rice syrup ··Farro ·· Marinades ··Seitan ··Triticale
·· Bulgur ··Gloss & balms ·· Matzo flour/meal ··Self-basting ··Udon
·· Candy coating ··Graham flour ·· Meat/sausages poultry ·· Vinegar (malt only)
gluten-free* (but still not recommended) signs of gluten exposure
*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 flour ··Sago ··Teff depression, and even if you experience
Crohn’s 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 flours 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 flour 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 staff 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 fish as long as they
for more information on gluten are NOT cooked with wheat
flour, 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.

guide to: stocking a paleo pantry
Fresh is best. Shopping the perimeter of the grocery store is ideal for the bulk of your foods, but you will want
to add spices and some pantry items to your arsenal to cook up some tasty dishes and have some stand-by
foods on-hand. Some of these foods are sold in cold sections of the store and need to be kept cold despite
being packaged items.
herbs & spices fats & oils

SOME HERBS CAN BE FOUND IN BOTH FRESH AND DRIED FORMS. SEE THE FATS & OILS
INCLUDING BUT NOT LIMITED TO GUIDE FOR DETAILS
··Anise ··Clove ··Lemon verbena ··Pumpkin pie spice ··Avocado oil: CP
··Annatto ··Coriander ··Licorice ··Rosemary ··Bacon fat
··Basil ··Cumin ··Mace ··Saffron ··Ghee
··Bay leaf ··Curry ··Marjoram ··Sage ··Coconut oil
··Caraway ··Dill ··Mint ··Sea salt ··Macadamia oil: CP
··Cardamom ··Fennel ··Mustard ··Spearmint ··Extra-virgin olive oil
··Cayenne ··Fenugreek ··Nutmeg ··Star anise ··Palm oil
··Celery seed ··Galangal ··Onion powder* ··Tarragon ··Palm shortening
··Chervil ··Garlic ··Oregano ··Thyme ··Sesame oil: CP
··Chicory* ··Ginger ··Paprika ··Turmeric ··Walnut oil: CP
··Chili powder ··Horseradish ··Parsley ··Vanilla
··Chipotle ··Juniper berry ··Pepper, black ··Wasabi sauces
··Chives ··Kaffir lime leaves ··Peppercorns, ··Za’atar
··Cilantro ··Lavender whole black ··Coconut aminos*
··Cinnamon ··Lemongrass ··Peppermint (soy-replacement)
··Fish sauce
(Red Boat brand)
canned & jarred ··Hot sauce (gluten-free)
··Mustard (gluten-free)
INCLUDING BUT NOT LIMITED TO ··Vinegars: apple cider*,
··Anchovy paste ··Fish roe ··Salmon - wild ··Tomato paste red wine, distilled,
··Applesauce* ··Herring - wild ··Sardines - wild ··Tomato sauce rice and balsamic
··Capers ··Olives ··Sun-dried ··Tuna - wild (avoid malt vinegar)
··Coconut milk* ··Oysters tomatoes
··Coconut water/ ··Pickles ··Sweet potato
Juice* ··Pumpkin ··Tahini beverages
nuts, seeds & dried fruit ··Green tea

··Herbal tea
··Almonds ··Coconut*: ··Dried currants ··Pine nuts ··Mineral water
··Almond butter shredded, flakes ··Dried figs* ··Pistachios* ··White tea
··Almond flour ··Dates ··Dried mango* ··Pumpkin seeds ··Organic coffee
··Banana ··Dried apples* ··Dried pineapple ··Sesame seeds
chips (check ··Dried apricots* ··Dried ··Sunflower seeds treats & sweets
ingredients) ··Dried raspberries ··Walnuts
··Brazil nuts blueberries ··Hazelnuts FOR OCCASIONAL USE
··Chestnuts ··Dried ··Macadamia nuts ··Carob powder
··Coconut butter* cranberries ··Pecans ··Cocoa powder
··Honey
··Maple syrup
add your own! ··Molasses
··Dark chocolate
MAYBE YOU HAVE FAVORITE ITEMS NOT LISTED ABOVE THAT YOU KNOW ARE PALEO-
FRIENDLY; WRITE THEM IN TO USE THIS AS A SHOPPING LIST
NOTES
CP = cold-pressed
bold = nightshades
italics = goitrogenic
* = FODMAPs (p.115)
Buy as many of your

pantry items as possible
in organic form.

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Her Yoga Secrets™ | Yoga Burn™ by Zoe Bray-Cotton

YOGA POSES TO LOSE BELLY FAT

How to achieve it? An integrated approach consists of yoga + stretching exercises

Some asanas like Dhanurasana, Naukasana, Matsyasana, Bhujangasana,

YOGA that burns tummy fat:

Lie down on your abdomen wi with chin touching the

Lie flat on the floor with your arms

Lie down straight on back. Hands

First sit down in kneel down pos

ands on your knees. Inhale and exhale

Important tips thatt are key to losing belly flat:

1. Reduce your calorie consumption

3. Avoid fatty foods

5. Drink lot of fluid

6 EASY BREATHING TECHNIQUES

Breathing is life - it is linked to all aspects of human existence. It is one of

In sanskrit Breath Control is called Pranayama (it’s comprised of two

On the following pages you’ll discover:

❖ A Short Guide For A Successful Breathing Practice - this guide

❖ Detailed descriptions of 6 Slimming Breathing Techniques

❖ Every breathing technique includes step-by-step instructions on

In addition to influencing the quality of our life, Yoga Breathing has

✴ Better Digestion and Detoxification: special heating breathing

✴ Increased Lifespan: ancient Yogis noticed a long time ago that

✴ Improved Blood Circulation: by breathing slowly and deeply your

✴ Healthy Heart: the heart beats 100,000 times a day. It is pumping

✴ Mental Benefits: Yoga breathing prepares the mind for meditation

✴ BEFORE YOU START:

If you have a medical condition you should consult your medical or

The information provided within this book is believed to be accurate

If in doubt, please consult your doctor or licensed medical

The best time to practice Yoga breathing techniques is early in the

If you can't practice in the morning, another good time is in the

Find a place where you are least likely to be disturbed. It can be

✴ EATING AND DRINKING:

Never practice directly after eating. Breathing should be done on

It is best to drink before or after your breathing session, to avoid

You can sit in any comfortable meditation pose. As an alternative

Make sure that your body is as relaxed as possible through the

1) Always breathe through the nose unless instructed otherwise by a

3) Concentrate on your breath - Breathing practice should be a

4) Do not strain the breath. Strain destroys the benefits of the

5) If at any time you feel uncomfortable during your breathing

6) Breathing should be practiced after Yoga postures and before

7) Possible effects: because of the process of purification and the

Sit down in a comfortable meditative posture with your hands resting on

Do not practice Sheetkari in a polluted atmosphere or during cold

Cooling effect on the body affecting important brain centers

Sit down in a comfortable meditative posture with your hands resting on

Sit down in a comfortable meditative posture with your hands resting on

Pregnant women, people suffering from high blood pressure, heart

Sit down in a comfortable meditative posture with your hands resting on

It shouldn’t be performed while lying down, always sit down in the

Relieving stress and tension. Alleviating anger, anxiety and insomnia,

Sit down in a comfortable meditative posture with your hands resting on

People suffering from heart disease, hypertension, epilepsy,

Sit down in a comfortable meditative posture with your hands resting on

Restoring the natural balance in your breathing. Removing tension, fear,

ALL MEAT & FISH VEGETABLES VEGETABLES

NUTS/SEEDS & BUTTERS BEVERAGES

CREATED BY DIANE SANFILIPPO . VISIT 21DAYSUGARDETOX.COM FOR MORE RESOURCES

AS SEEN IN THE 21 DAY SUGAR DETOX

sneaky sugar synonyms

NATURAL SWEETENERS* up, green leaf stevia (dried leaves