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Learn to do intermittent fasting (IF) the right way. This unique, flexible, and food-focused approach provides everything you need to safely and deliciously implement IF for great results and long-term success.

Research shows that intermittent fasting can be effective not just for weight loss but ameliorating diabetes, high cholesterol, inflammation, and more, all while improving body composition. However, while there is growing research on the what of IF (eating less is good for us), there has been little information on the how of timing, nutrition, and meal-planning—until now.

Not eating is only one piece of the puzzle! Fasting needs to be balanced with adequate food intake and nourishing, nutrient-dense ingredients. Sought-after special diets chef and wellness advocate Nicole Poirier shows you exactly how to do this in the Intermittent Fasting Cookbook.

Start your IF journey with a complete physiological overview of fasting and its many benefits. Then explore the most common IF protocols, including 16:8, one meal a day, alternate day fasting, 5:2, intuitive fasting, and extended fasting. An FAQ section addresses every question you have and tips on food journaling, meal planning, and mindfulness practices aid your success. Using the included worksheet, you can customize your plan, set your goals, and measure your starting point.

With your personalized IF plan in place, Nicole teaches you how to obtain the most nutrition in the reduced amount of time you have with colorful, natural, whole food ingredients, highlighting anti-inflammatory and appetite-suppressing choices. Over 70 delicious, superfood-based recipes transform your eating window into a soul-inspiring feast. They include: Dark Chocolate Almond Power BallsBacon, Basil, and Tomato Quiche-LettesRed Lentil, Vegetable, and Coconut SoupBaby Spinach, Blueberry, and Goat Cheese Salad with Crispy TempehBarbecue Chicken and Charred Onion Personal PizzasQuick Korean-Flavored Marinated Beef & Kimchi Kale Fried RiceCurry Vegetables with Dhal & Crunchy Almond Topping Wherever you are on your health journey, find out how easy, adaptable, and forgiving IF can be with the Intermittent Fasting Cookbook.

From the Publisher

Intermittent Fasting Cookbook: Fast-Friendly Recipes for Optimal Health, Weight Loss, and Results

Fasting

Fasting. It’s the word on everybody’s lips at the moment—at the gym, the coffee shop, the school drop-off lane, and the tech company cafeteria. In the past, the word evoked ideas of deprivation and religious customs, but now it triggers thoughts of joy, productivity, healing, and almost limitless possibilities. Fasting, particularly the carefully considered intermittent fasting (IF) balanced with highly nutritive feasting covered in this book, is being hailed as a panacea, a cure-all of sorts, with fresh success stories and anecdotes coming out regularly across mainstream media and social media outlets. We are discussing IF like it’s new, and some even deign to refer to it as a fad diet, but fasting has a long history as a spiritual, religious, and yes, health practice. Read on to learn about the basics and the health benefits of this age-old practice.

Feasting

“The proof of the pudding is in the eating.” —PROVERB

The fun part is here at last! It’s important for you to combine the two components, delicious and nutritious, to get the most satisfaction out of every meal. Nourishing your soul with pleasure while you fuel your body with healthy foods will maximize your chances for staying the course and getting the results you want. We’re going to talk about the different kinds of deliciousness you’ll get to enjoy during the feasting part of this journey. The possibilities are endless, the world is your oyster, so let’s get going!

Recipes

“One cannot think well, love well, sleep well, if one has not dined well.” —VIRGINIA WOOLF

Let’s get cooking! Every single one of the recipes that follow was crafted with “dining well” in mind. By dining well, I mean dining for wellness, dining to flood your body with micronutrients while causing your taste buds to do a happy dance, dining to fuel your cells and your soul. Healthy and delicious are not meant to be mutually exclusive. So treat yourself—and your friends and family, too—by enjoying all the yumminess in the pages ahead!

Baby Spinach, Blueberry, and Goat Cheese Salad with Crispy Tempeh

Baby spinach, blueberries, and goat cheese are heavenly on their own, but the addition of slightly crispy, savory tempeh crumbles makes this a full protein-laden vegetarian meal.

Thai Beef Salad with Fresh Herbs & Umami-Lime Dressing

Did you know that fresh herbs count as dark leafy greens? Cilantro in particular is one of the greatest detoxifiers we can consume. This flavor-packed salad is as good for you as it gets, sky-high in satiating protein and fiber with a little kick of heat that will get your motor running.

Turkey-Mushroom Meatloaf Muffins

Meatloaf is so much better when it’s fun-sized! These little babies can be enjoyed as a high-protein snack or as part of a larger meal. I often pair them with the Gingery Green Beans from the Miso-Glazed Tofu recipe (page 116).

Spinach-Lemon Pesto Zoodles with Half-Roasted Grape Tomatoes and Mozzarella

The zucchini noodles provide volume for this filling recipe, as well as a score of vitamins and minerals for minimal calories—our primary goal for eating nutrient-dense foods! You can make this a veggies on-veggies meal or use traditional spaghetti or another kind of noodle, if desired, though that will add to the total cooking time depending on package directions.

Publisher ‏ : ‎ Fair Winds Press (October 6, 2020)
Language ‏ : ‎ English
Paperback ‏ : ‎ 192 pages
ISBN-10 ‏ : ‎ 159233959X
ISBN-13 ‏ : ‎ 978-1592339594
Item Weight ‏ : ‎ 1.3 pounds
Dimensions ‏ : ‎ 7.6 x 0.55 x 9.3 inches

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