Healthy at Last: A Plant-Based Approach to Preventing and Reversing Diabetes and Other Chronic Illnesses

Healthy at Last: A Plant-Based Approach to Preventing and Reversing Diabetes and Other Chronic Illnesses

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Brooklyn Borough President Eric Adams is on a mission to tackle one of the most stubborn health problems in the country: chronic disease in the African American community.

African Americans are heavier and sicker than any other group in the U.S., with nearly half of all Black adults suffering from some form of cardiovascular disease. After Adams woke up with severe vision loss one day in 2016, he learned that he was one of the nearly 5 million Black people living with diabetes-and, according to his doctor, he would have it for the rest of his life.

A police officer for more than two decades, Adams was a connoisseur of the fast-food dollar menu. Like so many Americans with stressful jobs, the last thing he wanted to think about was eating healthfully. Fast food was easy, cheap, and comfortable. His diet followed him from the squad car to the state senate, and then to Brooklyn Borough Hall, where it finally caught up with him.

But Adams was not ready to become a statistic. There was a better option besides medication and shots of insulin: food. Within three months of adopting a plant-based diet, he lost 35 pounds, lowered his cholesterol by 30 points, restored his vision, and reversed his diabetes. Now he is on a mission to revolutionize the health of not just the borough of Brooklyn, but of African Americans across the country.

Armed with the hard science and real-life stories of those who have transformed their bodies by changing their diet, Adams shares the key steps for a healthy, active life. With this book, he shows readers how to avoid processed foods, cut down on salt, get more fiber, and substitute beef, chicken, pork, and dairy with delicious plant-based alternatives. In the process he explores the origins of soul food-a cuisine deeply important to the Black community, but also one rooted in the horrors of slavery-and how it can be reimagined with healthy alternatives.

Features more than 50 recipes from celebrities and health experts, including Paul McCartney, Queen Afua, Jenné Claiborne, Bryant Jennings, Charity Morgan, Moby, and more!

The journey to good health begins in the kitchen-not the hospital bed!

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Product Details

ISBN-13: 9781401960575
Publisher: Hay House Inc.
Publication date: 10/13/2020
Sold by: Penguin Random House Publisher Services
Format: NOOK Book
Pages: 257
Sales rank: 92,483
File size: 1 MB

About the Author

For the past three decades, Eric Adams has served the residents of Brooklyn as borough president,
state senator, police officer, and coalition builder. In November of 2017, he was reelected for a second
term to represent Brooklyn as borough president. Born in Brownsville and educated in the city's public school system, he is committed to ensuring Brooklyn's bright future by helping each and every Brooklynite reach his or her full potential.

Table of Contents

Foreword xi

Introduction: My Health Journey 1

Chapter 1 The Science of Plant-Based Nutrition 21

Chapter 2 The Real Origins of Soul Food 37

Chapter 3 Eric's Guide to Becoming Healthy at Last 51

Getting Started

Create a Network of Support 54

Don't Feel Like You Have to Go Cold Tofurky (Unless You Really Want To) 57

Smile and Laugh 59

Making the Switch

Eat a Plant-Based Diet 62

Avoid Processed Food 64

Unearth New Fruits and Vegetables 66

Eat Whole 70

Skip the Oil 72

Eat Your Fiber 73

Make Your Gut Happy 75

Drink Well 76

Cut the Salt and Sugar 77

Find Wonderful New Foods 80

Planning Your Meals

Learn about Nutritional Density 84

Don't Confuse Vegan with Healthy 85

Search out Excellent, Tasty Recipes 85

Think Whole Foods, Not Junk Foods 86

Eat Good Fat. Don't Eat Bad Fat. 87

Educate Yourself on Vitamins and Minerals

Forget about Protein 90

Eat Greens for Calcium 91

Pack Vitamins and Minerals into Your Diet 92

Fortify Your Body with Plant-Based Iron 95


Shop Smart and Save Money 98

Learn How to Read Food Labels 100

Make Your Kitchen a Smart Kitchen 103

Eat the Spices of Life 104

Dine out Smart 106

Move Your Body

Redefine the Word Exercise 110

Take the Stairs (and Other Daily Tips) 110

Breathe 113

Keeping It Going

Find a Spiritual Practice 116

Never Beat Yourself Up 117

Ask for Help 118

Proceed at Your Own Pace 119

Watch Your Weight (Drop) 120

Don't Brag (When You Start Looking Oh So Good) 121

Have Fun! 122

Get in Touch with Me 123

Chapter 4 Recipes 125

Endnotes 181

Index 187

Acknowledgments 197

About the Author 201

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