Eric Adams' Plant-Based Diet Book Recommendation

After being diagnosed with type 2 diabetes, Eric Adams, the mayor of New York City, decided to adopt a plant-based diet. He chronicles his journey from diagnosis to restored health in his book, Healthy at Last: A Plant-Based Approach to Preventing and Reversing Diabetes and Other Chronic Illnesses. In the book, Adams shares how he reversed his diabetes in just three months, lost 35 pounds, and restored his eyesight. He also addresses the inequalities in the food system and presents a roadmap for transitioning to a plant-based diet, with a focus on making healthy eating more accessible to communities of colour.

Eric Adams' personal health journey

Adams' health journey has been documented in his book, "Healthy at Last: A Plant-Based Approach to Preventing and Reversing Diabetes and Other Chronic Illnesses". In the book, Adams chronicles his journey and provides a roadmap for transitioning to a plant-based diet, complete with recipes. He also addresses the inequalities in the food system and how it disproportionately affects communities of color.

Adams' experience with plant-based eating has influenced his work as the mayor of New York City. He has implemented initiatives such as "Plant Powered Fridays" in public schools and enhanced food standards for city agencies to promote healthier eating. He has also advocated for policies that would promote a plant-based diet and has supported "Meatless Mondays" in public schools.

Adams' health journey has not only improved his own health but also inspired him to make a positive impact on the health of his community.

The history of soul food

Soul food is the ethnic cuisine of African Americans. It originated in the American South from the cuisines of enslaved Africans transported from Africa through the Atlantic slave trade. The expression "soul food" originated in the mid-1960s when "soul" was a common word used to describe African-American culture.

Soul food has a rich and important history that ties Black culture to its African roots. During the Transatlantic Slave Trade, enslaved African people were given meagre food rations that were low in quality and nutritional value. With these rations, enslaved people preserved African food traditions and adapted traditional recipes with the resources available. Over time, these recipes and techniques became the soul food dishes we are familiar with today. This food genre, now associated with comfort and decadence, was born out of struggle and survival.

Soul food cooking includes four key ingredients that establish a historical link to America's dark slavery past and the African cultures that the enslaved carried with them. Many crops that are key ingredients in soul food cooking, such as rice, millet, okra, black-eyed peas, yams, and legumes, were nowhere to be found in the Western Hemisphere prior to the slave trade. During the Middle Passage, slave traders intentionally took several crops native to Africa and made limited portions of these foods available on the slave ships to keep the enslaved alive.

Once in the Americas, the enslaved Africans grew these crops on the plantations as food sources that would keep their energy up during the long days of hard labour. The transport of the African variety of rice through the slave trade arguably set the foundation for the most notable southern American culinary traditions. Since rice is a staple in many African dishes, enslaved Africans adapted their cooking in the Americas with the food items that were most accessible, creating some of the most renowned soul food staples.

Soul food recipes have pre-slavery influences, as West African and European foodways were adapted to the environment of the region. Soul food originated in the home cooking of the rural Southern United States or the "Deep South" during the time of slavery, using locally gathered or raised foods and other inexpensive ingredients. Soul food was created by enslaved African Americans, who created meals out of minimal ingredients. Slaves combined their knowledge of West-Central African cooking methods with techniques borrowed from Native Americans and Europeans, thus creating soul food.

Pork and corn were two staple items in the Southern United States for both slave owners and slaves. Many of the foods integral to the cuisine originated in the limited foodstuffs that poor southern subsistence farmers had at hand. This, in turn, was reflected in the rations given to enslaved people by their enslavers. Enslaved people were typically given a peck of cornmeal and 3-4 pounds of pork per week, and those rations formed the basis of African American soul food.

Soul food has a variety of dishes, including chicken-fried steak, macaroni and cheese, potato salad, collard greens, and more.

In his book, *Healthy at Last: A Plant-Based Approach to Preventing and Reversing Diabetes and Other Chronic Illnesses*, Eric Adams, the mayor of New York, chronicles his journey from a diabetes diagnosis to restored health and maps a path for communities of colour to healthy eating. Adams, who reversed his diabetes in three months on a whole-food, plant-based diet, notes that soul food is a cuisine deeply important to the Black community but also one rooted in the horrors of slavery.

The impact of diet on mental health

The link between nutrition and mental health is an area that has gained prominence in recent years, with research highlighting the potential for dietary interventions to play a role in preventing and managing mental health disorders. This essay will explore the impact of diet on mental health, focusing on the book "Healthy at Last" by Eric Adams, which chronicles his journey towards improved physical and mental health through a plant-based diet.

Nutrition and Mental Health

The food we consume has a significant impact on our mental health and well-being. Applied psychopharmacotherapy and psychotherapy do not always yield the desired outcomes in the treatment of mental disorders. As a result, there is a growing interest in the potential of nutrition to influence mental status and prevent mental health issues.

Research suggests that certain dietary patterns, such as the consumption of highly processed and high-calorie foods, can contribute to the development of depressive and anxiety disorders. These disorders are becoming increasingly prevalent globally, and the number of people seeking professional help is on the rise.

Eric Adams' Journey

Eric Adams, the author of "Healthy at Last," reversed his type 2 diabetes and improved his overall health by adopting a plant-based diet. Adams, who was diagnosed with type 2 diabetes, made a significant lifestyle change by cutting out fast food and high-fat soul food. Within three months, he had lost weight, lowered his cholesterol, restored his vision, and reversed his diabetes.

In his book, Adams not only shares his personal journey but also offers a roadmap for others to improve their health. He emphasizes the importance of a plant-based diet in preventing and managing chronic illnesses like diabetes and cardiovascular disease, which disproportionately affect communities of color. Adams also addresses the historical roots of soul food and how it has been culturally important to the Black community, while also acknowledging the negative health consequences of the diet due to the use of animal fats, sodium, and sugar.

The Link Between Diet and Mental Health

The gut-brain axis plays a crucial role in understanding the connection between nutrition and mental health. The gut microbiota, consisting of trillions of microorganisms, communicates with the central nervous system through various mechanisms, including the autonomic nervous system and the vagus nerve. Probiotics and prebiotics have been found to have a positive impact on mental health by influencing the composition of the gut microbiota.

Additionally, certain nutrients and dietary patterns have been linked to improved mental health outcomes. For example, a Mediterranean-style diet has been associated with reduced anxiety and improved mood in adults with major depression. The MIND diet, which combines the principles of the Mediterranean diet and the DASH diet, has been shown to reduce the risk of depression and psychological distress.

In conclusion, diet plays a significant role in mental health and well-being. Eric Adams' book "Healthy at Last" highlights how a plant-based diet can help manage and prevent chronic illnesses, with a particular focus on the health disparities faced by communities of color. The gut-brain axis and the role of probiotics and prebiotics are also important factors in understanding the link between nutrition and mental health. Further research and interventions are needed to fully understand and address the impact of diet on mental health.

How to make the transition to plant-based

Transitioning to a plant-based diet can seem daunting, but with a little planning, it's achievable and comes with a multitude of health benefits. Here are some tips to help you make the transition:

Understand the Basics

First, understand the key ingredients and principles of a plant-based diet. This diet includes minimally processed vegetables, fruits, grains, nuts, seeds, herbs, and spices. It's also important to distinguish between a vegan, vegetarian, or flexitarian diet, as these fall under the plant-based umbrella but have some key differences. A vegan diet, for instance, includes only plant foods, while a vegetarian diet may include dairy and eggs.

Stock Up on Healthy Foods

Start by stocking your kitchen with healthy, plant-based staples such as brown rice, potatoes, dried beans, whole grains (quinoa, buckwheat, amaranth), legumes (chickpeas, lentils), and a variety of fresh produce. Eating plant-based is often cheaper than an omnivorous diet, so you can save money while improving your health!

Plan Your Meals

Planning your meals in advance and doing meal prep will make your transition easier. Cook legumes, vegetables, and whole grains in advance, and try making some vegan sauces or dressings. You don't need to be a gourmet chef—a simple bowl filled with veggies, legumes, grains, and a plant-based sauce can be tasty and nutritious!

Replace Animal Products

There are plenty of healthy replacements for animal products. For example, replace cow's milk with plant-based milk like oat or almond milk. Swap eggs with a flax seed and water mixture, poultry with legumes or tofu, and dairy yogurt with soy or coconut yogurt.

Focus on Whole Foods

When making the transition, strive for minimally processed, whole foods. Choose whole grains instead of refined grains, whole fruits instead of fruit juices, and unrefined vegetable oils like olive oil. Try to limit highly processed foods like frozen meals, sugary snacks, and sugary drinks.

Take it Gradual

You don't have to go 100% plant-based overnight. Ease into it by going meatless one day a week or making breakfast more plant-based. Gradually add more plant-based meals and before you know it, you'll be a pro!

Get Support

Consider finding supporters to join you on your plant-based journey. It's more fun to do it together, and you can encourage each other. Invite family members to join you in the kitchen or invite a friend to a plant-based restaurant.

Get Creative with Recipes

Variety is essential to meeting your nutritional needs. Collect cookbooks or search online for plant-based recipes to keep things interesting. The more options you have, the easier it will be to stick to your new diet.

Don't Forget the Benefits

Remember, a plant-based diet has numerous health benefits. It can help with weight management, prevent and reverse chronic diseases like heart disease and type 2 diabetes, and lower your risk of certain cancers. It's also better for the environment!

The benefits of a plant-based diet

Eric Adams, the Mayor of New York City, is a strong advocate for plant-based diets. In his book, *Healthy at Last*, Adams chronicles his journey from a diabetes diagnosis to restored health and provides a roadmap for communities of color to achieve healthy eating. In this article, we will explore the benefits of a plant-based diet and why it is a positive lifestyle change.

Improved Health

A plant-based diet is associated with numerous health benefits. Research indicates that a diet consisting of unrefined plant-based foods is the cornerstone of healthy longevity and may be the most important tool to help people achieve a longer and healthier life. Plant-based diets are linked to a reduced risk of chronic diseases, including heart disease, type 2 diabetes, certain cancers, and respiratory conditions.

Cancer Prevention

One of the most significant benefits of a plant-based diet is its potential to reduce the risk of cancer. Plants contain essential nutrients, vitamins, minerals, and antioxidants that support the immune system and protect against cellular damage. Antioxidants in plants neutralize toxins from pollution, processed food, bacteria, and viruses, helping to reduce inflammation in the body.

Digestive Health

Plant-based foods are rich in fiber, which aids in digestion and the absorption of essential nutrients. Fiber keeps things moving in the digestive tract and maintains the integrity of intestinal cell walls, leading to improved digestive health and reduced constipation.

Cardiovascular Health

Numerous studies have found that plant-based diets are associated with a lower risk of cardiovascular diseases, including high blood pressure. The soluble fiber in plant foods can help remove extra cholesterol from the bloodstream, contributing to improved heart health.

Mental Health

There is emerging research on the correlation between food choices and mood. Certain plant foods, such as onions, garlic, broccoli, cabbage, and Brussels sprouts, release short-chain fatty acids during digestion, which may stimulate the production of serotonin, a hormone that regulates mood and promotes feelings of well-being.

Metabolic Health and Weight Management

Plant-based diets are also correlated with a lower risk of diabetes and healthier body weight management. By eliminating animal-based fats and processed foods, plant-based diets can help reduce the risk of obesity and related health issues, such as joint pain and heart disease.

Skin, Hair, and Nail Health

Plant-based foods are rich in bioactive compounds, including vitamins A, C, and E, beta carotene, polyphenols, and phenolic acids. These nutrients contribute to healthy skin, hair, and nails, promoting overall well-being.

Environmental Impact

In addition to the health benefits, adopting a plant-based diet can also positively impact the environment. Plant-based eating requires less agricultural land, uses less water, and causes less pollution than animal farming, reducing our carbon footprint and addressing global climate change concerns.

Transitioning to a Plant-Based Diet

Transitioning to a plant-based diet may seem daunting, but there are simple ways to ease into it:

• Start by planning a meat-free menu one day a week and gradually increase the number of meatless days.
• Experiment with meat substitutes, such as soy products like edamame, tofu, and tempeh.
• Include a variety of grains and legumes in your diet.
• Stock up on fruits and vegetables, which are rich in nutrients and generally low in calories.
• Combine certain foods for optimal nutrition, such as spinach with mandarin oranges to enhance iron absorption.

A plant-based diet offers a wide range of health benefits, from reduced risk of chronic diseases to improved digestive, cardiovascular, and mental health. Additionally, it has a positive environmental impact. Making the transition to a plant-based diet can be gradual and tailored to individual preferences and comfort levels. As Eric Adams's journey demonstrates, embracing a plant-based diet can lead to significant health improvements and a better quality of life.

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