Delightfully Healthy: Change Your Habits, Change Your Life

By Myriam Prati HHC CNC

Delightfully Healthy!

This book is a practical guide to changing the foods we choose, our exercise, and our way of thinking into new habits toward a healthier life. In addition, through these pages, readers will also find a door that opens and a horizon that they can reach to discover those pleasures that make us more vital and give us true fulfillment.

Delightfully Healthy! delves into, among other subjects, the impact of food on health, the impact so often unsuspected of sugar in our bodies, superfoods and longevity, some strategies to achieve balance between body and mind, techniques and tools to lower stress and anxiety, and more than fifty delicious and healthy recipes.

• Language: English
• Publisher: Balboa Press
• Release date: Mar 21, 2022
• ISBN: 9781982277208

Myriam Prati HHC CNC

Myriam Prati HHC, author of this book full of life, is a Nutrition Consultant and Holistic Health Counselor (HHC) by the National Holistic Health Association in USA and Health Coach certified by the Institute for Integrative Nutrition in New York. She is also a member of the American Association of Drugless Practitioners, Yoga teacher, Raw Gourmet Chef and Certified Biomagnetism Practitioner. In recent years she has devoted herself to pass on her experiences in training lectures and conferences, where she has shared in a comprehensive way, all her experiences and knowledge. But it is in this work where she delivers a compendium of her life for the good of those who approach to this generous text, prepared with love for others, dotted with personal experiences and full of virtues. BACK COVER: DELIGHTFULLY HEALTHY! This book is a practical guide to change the foods we choose, our exercising and way of thinking into new habits towards a healthier life. In addition, through these pages, readers will also find a door that opens and a horizon that is reached, to discover those pleasures that make us more vital and give us true fulfillment. DELIGHTFULLY HEALTHY! Develops, among other subjects, the impact of food on health, the impact so often unsuspected of sugar in our body, superfoods and longevity, some strategies to achieve balance between body and mind, techniques and tools to lower stress and anxiety, and more than 50 delicious and healthy recipes.

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Copyright © 2022 Myriam Prati, HHC, CNC.

All rights reserved. No part of this book may be used or reproduced by any means, graphic, electronic, or mechanical,

including photocopying, recording, taping or by any information storage retrieval system without the written

permission of the author except in the case of brief quotations embodied in critical articles and reviews.

Balboa Press

A Division of Hay House

1663 Liberty Drive

Bloomington, IN 47403

www.balboapress.com

844-682-1282

The author of this book does not dispense medical advice or prescribe the use of any technique as a form of

treatment for physical, emotional, or medical problems without the advice of a physician, either directly or

indirectly. The intent of the author is only to offer information of a general nature to help you in your quest for

emotional and spiritual well-being. In the event you use any of the information in this book for yourself, which

is your constitutional right, the author and the publisher assume no responsibility for your actions.

Because of the dynamic nature of the Internet, any web addresses or links contained in this book may have changed

since publication and may no longer be valid. The views expressed in this work are solely those of the author and do

not necessarily reflect the views of the publisher, and the publisher hereby disclaims any responsibility for them.

ISBN: 978-1-9822-7719-2 (sc)

ISBN: 978-1-9822-7720-8 (e)

Library of Congress Control Number: 2022900333

Balboa Press rev. date: 03/07/2022

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CONTENTS

Acknowledgments

Author’s Note

1     Introduction

Using This Book

2     Prevent and Reverse

3     My Story

4     Food and Your Health

Food’s Impact on Health

Historical Background

Food for Healing

5     Bioindividuality

6     Sugar: The Bitter Truth

Sugars with Alcohol

The Truth about Artificial Sweeteners

7     Superfoods

Chia Seed

Quinoa

Avocado

Cocoa

Maca

Goji Berries

Blueberries

Broccoli

Salmon

Spirulina

Green Tea

Kale (Borecole)

8     Fermented Foods

Probiotics and Prebiotics

9     Green Juices and Smoothies

How to Make Green Juices and Smoothies

10   Your Body Needs Water

How Much Water Do You Need?

Factors Determining the Need for Water

How Much Water Should I Drink?

When to Drink Water

Benefits of Drinking Water

What Kind of Water to Drink

Primary Food versus Secondary Food

11   Feed Your Mind

How to Change Our Habits

12   Being Happy Feeds Your Being—Love Yourself

Exercise with a Mirror

Stop Criticizing Yourself

Meditation

Acknowledge Yourself

Care for Your Body

Exercise

Yoga

Forgiveness

Gratitude

How to Cultivate Gratitude

13   Breaking the Stress Cycle

How to Apply It

Acknowledge the Problem

Get Rid of the Problem

How to Do a Tapping Session

Sleep

14   To Keep in Mind

Recipes for a New Life

Pots

Ready to Begin?

Why Organic?

Recommendations to Eat More Vegetables Daily

15   Recipes

Juices—Shakes and Smoothies

Natural Oat

Red Devil

Anticancer Juice

Antivirus Juice

Relaxing Juice

Celery Juice

Asparagus, Spinach, and Green Apple Juice

Fennel and Celery Juice

Kiwi and Mint Juice

Cucumber and Pineapple Juice

Beet and Cucumber Juice

Cabbage Juice

Digestive Juice

Deep Purple Juice

Deep Red Juice

Deep Green Juice

Milk Kefir

Water Kefir

Kombucha Tea

Orange Magic

Natural Mojito

Bell Pepper and More Bell Peppers

Papaya Punch

Appetizers

Marinated Olives

Seafood Antipasto

Baba Ganoush

Fish Ceviche

Spinach and Artichokes to Eat with Toast

Feta Cheese with Fine Herbs

Hummus

Bell Peppers, Appetizer or Salad

Soup and Broth

Soups and Broth

Meat Broth

Fish Broth

Chicken Broth

Gazpacho

Lentil Soup Indian Style

Miso and Spinach Soup

Tomato and Bell Pepper Soup

Thai-Style Fish Soup

Oriental-Style Soup

Salads

Eggplants with Tofu 4 servings

Artichoke Hearts

Cucumber, Bell Pepper, and Alfalfa Salad

Avocado and Mango Salad

Eggplant Salad

Watercress and Green Apple Salad

Broccoli Salad

Kale Salad

Lettuce and European Cucumber Salad

Lentils, Artichokes, and Bell Pepper Salad

Oriental-Style Rice Noodles Salad

Roasted Vegetable Salad

Greek Salad

Green Salad with Carrots and Chia Seeds

Sprouting

Kimchi

Stuffed Portobello Mushrooms

Portobello Mushrooms with Carrots and Bell Peppers

Leeks

Leeks with Wine

Quinoa Seeds

Grilled Vegetables

Wok Shrimp and/or Scallops / Firm Tofu

Main Dishes

Lamb Ribs

Mango Chutney

Cold Meat

Asparagus with Caramelized Onions

Lentils with Fresh Mint, Spinach, and Coriander

Buffalo Tenderloin (Bison)

Japanese Noodles with Calamari Rings

Soba (Japanese Noodles) with Vegetables

Fish with Curry and Coconut Milk

Thai-Style Steamed Fish

Fish Stuffed with Herbs and Wrapped in Prosciutto

Stir-Fried Fish with Soy Sprouts

Basmati Rice Pilaf

Quinoa-Stuffed Bell Peppers

Gluten-Free Quiche with Spinach and Mushrooms

Risotto with Mushrooms

Barbecued Sea Bass

Vegetable Rolls in Soy Wrappers

Scallops with Shiitake, Porcini, and Portobello Mushrooms

Fruit Cocktail

Desserts

Orange Flan

Oatmeal Cookies

Mango Sorbet

Strawberry Pie

Apple Crumble

Glossary

Bibliography

About the Author

ACKNOWLEDGMENTS

With infinite love and gratitude,

To my husband, Clemens, and my daughters, Marianne and Carolina,

for their support, their teachings, and their dreams throughout

my life—they have made this experience possible.

To my dearest friend, Enita Zirnis Z., who supported me with her ideas,

contributions, and unconditional support, making the first correction, and with her

commitment throughout the whole process of writing and translating this book.

To the Institute for Integrative Nutrition for its teachings,

wisdom, and advice during the preparation.

To my editors, Nancy Farfan and Germán Gelvez, for their feedback, commitment,

talent, and experience in editing the original Spanish version of this book.

To all the people who, throughout this path, have touched my life, because without

their contributions, experiences, and expertise, this work would not have been possible.

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AUTHOR’S NOTE

From the moment you begin this journey, you will find that in each page, there is

an invitation to sharpen and enhance all your senses. You will start discovering new

delights in your life, choosing new foods that melt in your mouth, detoxify your

body and your mind, energize you, and create with this experience a lighter you!

Through these pages, you are invited to include in your everyday living new ways

to love yourself. As you become aware of how to make healthier choices regarding

foods, thoughts, beliefs, and exercises for your body, mind, and spirit, every moment

you will become happier, more joyful, more present, and more delightful!

So, I invite you to discover the bitter truth of sugar, the power of superfoods and

fermented foods, and why chewing your juices is important—yes, chewing them!

Learn how simple thoughts and meditation can help you on your journey through life

and the life of your loved ones and how to get everyone delightfully healthy! Cheers!

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INTRODUCTION

T his book is inspired by the firm conviction that as I share my experience, you will be able to make gradual changes in your life leading to keeping or regaining your health and feeling more dynamic, energetic, and balanced toward a healthier and longer life.

You will not find a diet to lose weight in this book. Instead, you will find a highly nutritious diet that will keep you in your best weight and help you stay young by introducing new healthy practices.

You will strengthen your immune system, reducing the possibility of flu, colds, and the risk of suffering diseases or imbalances common in today’s world, such as obesity, diabetes, cardiovascular problems, and autoimmune diseases in children, youth, and adults.

If you already have some of these imbalances, you will be able to manage them and reach ideal levels of health to enjoy a higher quality of life.

From now on, see yourself in excellent health, with your ideal weight and very happy! To begin, commit yourself to following these guidelines for two months. This commitment and new adventure will take you and your family—yes, your family too, because it will spread to everyone—to a real change that will last for a lifetime.

I will try to take you by the hand, showing you the healthiest ways for you and your family. You have the power to influence your well-being much more than you think.

Another great motivation for me to write this book has been the need I perceive for us to make changes that you, the reader, can implement easily and that can dramatically affect your everyday well-being. Most people think that living a healthy life is very difficult and that it is even more difficult to make that change happen, but the truth, in fact, is quite the opposite.

Nowadays, cancer seems to be an epidemic. We have more and more children with attention deficit hyperactivity disorder. Obesity has reached the highest rates in the history of our planet—and thus the chain of diseases that are the result of being overweight. In addition, environmental pollution, which affects our immune system, increases every day.

My great desire and hope is that this knowledge reaches all and that people adopt these habits to keep their health and well-being, which are also the ingredients for a happy life.

This book will be your guide, your daily companion. It won’t be another book to keep on a bookshelf. This book will be on your bedside table, on your desk, in the kitchen, and in the living room of your home; it will stay in your life and the lives of your loved ones.

Use it and enjoy it!

USING THIS BOOK

This book is designed as a practical and informative guide that will take you deep into understanding how your daily habits affect your body, mind, and spirit.

To begin, I recommend that you answer the questions presented in the first two chapters and then start a journal using the graphic for bioindividuality.

That chart is just for you to understand how food impacts your mood, your energy, and your body. Learn what is most relevant to you, what you will have to improve, which changes you should begin to apply in your daily life, which new foods you should start introducing, and which you have to discard. Through this book, I explain the importance of some foods that I hope you introduce into your life to start having the energy, the happy moods, and the well-being that you deserve.

Help yourself using the exercises and practices in chapters 10 to 12.

Be patient with yourself as you introduce new habits into your life. Some of these new habits will be easier to build than others. Take your time. You will do some habits daily, but go easy on yourself, and soon enough, these new habits will be part of your life, as you will have acquired new skills. Know that every skill you acquire will be beneficial and will help you to achieve new goals that will enrich your life and the lives of those you share your life with. As you read along, take the time to reflect, evaluate, and adapt the new information into yourself.

Start enriching your life by feeding your body, mind, and spirit, and indulge your appetite with the delicious, nutritive recipes that I include at the end of this book.

Your skin will look more radiant as you detox body, mind, and spirit. Your concentration will increase, your weight will be more balanced, you will be happier, and your overall life will improve!

Enjoy the ride!

Great is the art of beginning, but greater the art of ending.

—Henry Wadsworth Longfellow

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1

PREVENT AND REVERSE

Intellectuals solve problems, geniuses prevent them.

—Albert Einstein

O ften people think that the latest health fad will be the most effective one. They seek the most advanced surgical intervention, believing that the highest and most expensive technology may be the best way to fix their condition and imbalance. We forget that sometimes the simplest way, what we do every day, is what actually makes the difference and is the key.

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Actually, we live our lives on autopilot without planning our daily flight, not seeing the greater view and so many details that are an important part of our comprehensive nutrition.

We do not suspect that our lifestyles may put us at risk or directly benefit our health. And what about what we eat? There is a saying You are what you eat. Do you know what you eat?

I mentioned the great impact of some of today’s lack of care on diseases, such as cancer, hypertension, cholesterol, diabetes, and obesity, to name a few. If I told you all this can be modified with a few small changes in your lifestyle, would you believe me?

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2

MY STORY

I n my childhood years, I always approached nature with admiration. I was amazed at the many colors of the birds and their ability to fly, especially the smaller birds. I was captivated by the mountains’ magnificence to the point that I could spend hours admiring their peaks, the different blues and greens of the landscape, the dramatic combination of flowers, and the passing clouds and their changing shapes, in which I discovered magical and heavenly figures.

Since then, I have kept the same spirit and the ability to feel surprised by every experience. The environments surrounding my life have also been very nurturing. I was born and raised in Colombia, the sixth child in a family with a Swiss father and a Colombian mother, both followers of healthy habits and the best possible ways of living a natural life. A cold or a sore throat was cured with vitamin C or eucalyptus gumdrops. If the condition was a little bit more serious, we went to the homeopath, which in those days was uncommon. In our society, most people did not even know what homeopathy was.

My mother, a woman always at the forefront of modern and innovative thinking, combined the practices of meditation and yoga with a natural diet, in which vegetables and fruits were always essential. She was a pioneer, as the only woman in her time leading a company of great reputation, Fabrica Punto Sport Catalina, where the main product was swimming suits for men and women and ladies’ underwear, and they sponsored the Miss Colombia and Miss Universe Pageant for many years.

There, she was the top-level executive—she was also an introspective, thoughtful woman who did things out of the ordinary, such as meditating and levitating—raising part of her body in deep meditative states—in sessions with her group of friends. She was always learning new things, reading and innovating, both at home and in business. I have not known many women in this world who keep themselves so busy that they do not leave a minute free. For example, at home, my mom made our clothing like the best dressmaker in town, using imported fabrics when possible and cutting edgy designs, very trendy. In the kitchen, she was an expert. She used to prepare such mouthwatering bread that when our neighbors smelled its delicious aroma, they hurried to our house to ask for a piece or just a bite.

On her first trip to Switzerland to visit my father’s family, Mom learned to prepare Swiss and European delicacies from my nona (grandmother). Another wonderful recipe she learned from La Mamma—that is, my father’s sister-in-law and my aunt—was the anchovy pizza, which was so delicious that one of my brothers-in-law decided to start a pizza restaurant in Bogota, which became very successful.

I grew up attending the conservatory that was only a few blocks away from home. I studied music and piano. Music always played a huge role in my and my sisters’ lives. My brother only practiced tennis. I also used to play tennis and loved synchronized swimming.

I married very young, and my husband, a wonderful man, and I began our own adventure together. As students, we lived in the United States, and from the moment he joined a multinational company, we traveled around the world, living in several countries and learning languages and different cultures that enriched our lives with knowledge.

As I learned about each place’s food traditions and the diversity of ingredients, aromas, and flavors, my interest in different civilizations kept increasing and became an important part of our lives.

Later on, our daughters were born, the first in Brazil and the second in Costa Rica. At the age of nine, one of them was diagnosed with chronic ulcerative colitis.

It was a time of great concern to us. There were no treatments to