Gem Bookshelf: Intuitive Fasting, Dr. Will Cole

Published in 2021, the book is a New York Times bestseller.

Some text straight from The Intuitive Fasting:

“Your goal during Week 4 is to rebalance the most intricate hormones in your system, which means you are tailoring your approach to support:

• Improved thyroid and sex hormone health • Leptin and ghrelin balance, which means balanced hunger signals • Healthy melatonin and serotonin production, which means better sleep and a healthier mood.

One of the biggest focuses this week is on cultivating a healthier relationship with food and with yourself.

You can do this by practicing awareness – awareness of your thoughts and feelings about food.

Ask yourself: What habits were really serving me before this plan and which ones were not? Consider which thought patterns you would like to leave behind and which you want to bring forward.

As you move through this last week of the plan and decide how you’re going to incorporate intermittent fasting into your life, listen to that quiet voice inside you, your intuition.

At this point, you’ll have established some metabolic flexibility and you can trust your intuition about what your body needs. If you feel better eating more carbs, there’s absolutely nothing wrong with that. If you enjoy the way you feel on the keto diet long-term, have at it! This week is about slowing down, showing yourself some love, and coming up with a plan that works for you in the long term.”

X Johanna

GEM KITCHEN: GREEN TOAST

SIMPLE+EASY+QUICK TO MAKE

FOR A LUNCH OR A SNACK

  • Oat bread (2 pieces, toasted)
  • Vegan butter (or margarine) on both pieces
  • Lettuce – dark leaves, please

Stuffing:

  • Organic dark soy (~1 cup/~2dl -measure yourself)

Add:

  • Organic soy sauce (about 5 tbsp, no added salt because this is quite salty)
  • A pinch of cayenne pepper to your own liking
  • Rapeseed oil (about 1tbsp)
  • Vegan butter (or margarine, the same you used spreading on the bread. ~2tbsp)