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The World's Finest Diet

The World's Finest Diet

Written by: Michael Lingard
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 This is an introduction to the most important nutritional research and the dietary advice that has developed from it. The research includes the largest epidemiological study ever conducted on nutrition and health often referred to as The China Study. This show is based on six episodes that will give you the basic guide to the world's finest diet, if that means a diet that gives protection against most chronic diseases and is the foundation of vibrant health.2019 M.Lingard Hygiene & Healthy Living Physical Illness & Disease Self-Help Success
Episodes
  • Your Diet & Your Breathing

    Your Diet & Your Breathing
    Nov 28 2019

    The World's Finest Diet Episode 7 Your Diet and Your Breathing

     

    By now you will be convinced that what you eat has profound effect on your health and future health risks, did you know that your quality of breathing is also vital to ensure good health and reduce the risk of future chronic diseases?

    Your doctor will often check your blood pressure, blood profile, wait, etc. but it is rare for any doctor to check your diet or breathing unless you presented with a respiratory problem. Yet we now know that our diet and breathing are two vital factors governing health.

    My research over the past three years involved checking my patients’ diet and the breathing quality. On the basis of almost 300 data sets it appears that there is a strong correlation between the diet eat and the way we breathe. The good news is, that as we improve one the other will improve in time.

     

    I don't believe this relationship has been examined before despite its importance in helping people to achieve optimal health. It does however support my belief that our health is connected to almost everything we do in our daily lives as discussed at length in my book “Connection”- towards a better understanding of health in medicine today. By Michael Lingard. This is available from Amazon HERE.

     

    So, in conclusion, if you want to improve your health further, change your diet and improve your breathing. You can learn how to do the latter with my free podcast that takes you through the whole Buteyko Breath Training Course over fifteen episodes for free! It is entitled Better Breathing Means Better Health. HERE

    I do recommend you invest in the accompanying small book for recording your exercises and as a reference book on the impact of breathing on our health. This is available from Lulu.com HERE
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    3 mins
  • Episode 6. Problems On The Way.

    Episode 6. Problems On The Way.
    Aug 29 2019
    Episode 6. Problems On The Way. A general reaction when people are presented with the challenge of switching to a whole plant diet is a sense of confusion as to what to buy, cook and eat, now that many of their usual foods are to be eliminated. This radical change to their entire cooking and eating habits of a lifetime is indeed a challenge. This is probably true, but what we eat has been something of a habit over many years, what we have been accustomed to enjoying with family and friends, but not really a habit impossible to change with determination, good organization and enthusiasm. The good news is that probably over half the world's population are living pretty close to a whole plant diet, not perhaps by choice, but by tradition or by simply the economy of eating vegetables, fruit and grains and not be being able to afford large amounts of other foods found in our Western diet. We have all enjoyed eating out at Indian, Arab, Chinese, Thai or Japanese restaurants from time to time, and many of the dishes served in these restaurants traditionally have a very high vegetable grain content and a very low meat, dairy, poultry or fish content, so it does appear that the are thousands of recipes we can use that will give us enjoyable stimulating and tasty dishes despite the fact they may not contain many of the foods we have grown used to having in our meals. At the end of this transcript you will find a list of Internet sites that can provide a host of fascinating recipes, you can also see a list of some of the major recipe books and there are a few apps which give recipes as well. It is even possible to modify many of the recipes you and the family enjoy and have got used to, are by removing some of the non-whole plant food items and maybe modifying some of the flavourings and spices to bring the dish back to the table in a way that people can still enjoy it. How do you manage when you eat out in restaurants and cafes? Luckily the vast majority of restaurants are now offering a range of dishes that are based on meals without meat, dairy or fish. Some of the dishes are vegetarian, some vegan and some based much more closely on whole plant nutrition. The authors of the 4Leaf Guide and the 4LeafSurvey system have also hit upon an ingenious way not only eating the kind of meals they want but saving money at the same time when they eat out. By going into a restaurant and ordering a dish that may be a Thai prawn curry and requesting the dish without the prawns and requesting they adjust the price. Most restaurants are quite happy to provide such an accommodation, especially if they don't have a vegetarian or vegan alternative to choose from. Beating your cravings. Most of us have specific foods that we really feel we could hardly live without. Some of the common foods in this category would include cheese, steak, eggs, and perhaps even something as simple as good plain white bread. Luckily most of these cravings tend to be based on habit of eating these foods for a long period of time and these foods should be fairly easy to put aside quickly, but there are foods that also have an addictive quality for a very good reason. It's not well known that every form of milk, whether it is cows milk, goats milk or mouse milk contains what are called caso-morphines, substances which are allied to morphine-like medications and drugs which give a very pleasant experience when consuming them. This is nature's way of ensuring that the young creature, sucking mother's milk should find that experience far more enjoyable than playing or doing anything else to ensure the well-being and growth the the young creature. When we consume concentrated milk products such as cheese, maybe this increased dosage of caso-morphines adds to the attractiveness of the food and this may well be more difficult to leave aside than the ones that we have simply grown accustomed to eating habitually. Cutting these out of our diet is more akin to giving up smoking. There is another attraction which is a genetic element in our make-up designed for our survival, and that is a preference for any foods which have a high calorific density, high-protein or high-fat density so that in times of hardship getting hold of such foods will keep us going for longer than trying to get all our calories from gathering fruits and leaves. In our hunter-gatherer days this made good sense, if you came across an opportunity to catch and eat a small animal, fish or eggs it would add enormously to your survival. Unfortunately, unlike the hunter-gatherer who would have had to seek out the prey, hunt it, kill it and take it back to his cave to eat, today we can simply walk into any supermarket and take as much as we want from the shelves with very little effort and it is this genetic drive towards a higher fat and protein food that encourages to eat an excess of this type of food. The family and fellow diners. Many people wanting to make a change in their eating habits may ...
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    7 mins
  • Episode 5. Guidelines on the Whole Plant Diet

    Episode 5. Guidelines on the Whole Plant Diet
    Aug 29 2019

    The World's Finest Diet. Episode 5. Guidelines on the Whole Plant Diet

    Whatever your 4LeafSurvey score is, don’t despair if it was low, because everyone can improve on their diet following the advice given in this episode. The aim is to raise your 4LeafSurvey score by simple diet changes. You may have already noticed that the first four food groups all score positive, and the remaining food groups score negative. So to increase your overall score it is obviously quite simple, you increase the consumption of the first four food groups that include: vegetables, fruit, grains and Omega-3 foods and/or reduce your consumption of the negative scoring foods that include: dairy foods, eggs, cows milk and cream, sugar, white flour, sweet & salty snacks, meat poultry and fish and vegetable oil.
    At this stage most people are surprised or shocked at the suggestion of removing some of the usually highly recommended foods for a well-balanced diet and greater health. Sadly there are many myths and questions attached to dietary habits and there are powerful market forces that will encourage consumption of meat, dairy and processed foods. It will be a good idea to go through just a few of them right now.

    1. Firstly is there evidence that most modern diseases are diet related and a whole plant-based diet reduces this risk? YES! Particularly for diabetes, heart disease, strokes, Alzheimer's disease and many cancers have links to our diet.
    2. Does our diet affect cholesterol levels? YES! A whole plant-based diet lowers it as it contains no cholesterol but a dairy and meat diet is the main source of cholesterol in everyone's diet. We don’t need any cholesterol in our diets.
    3. We need meat to ensure we get adequate protein. NO! The protein content per 100 calories is the same for both forms of diet.
    4. Children need dairy produce for the growing bones. NO! There is double the calcium content in a plant-based diet compared with a dairy & meat diet.
    5. We need meat for our iron supply. NO! A plant-based diet provides ten times more iron than a dairy & meat diet.
    6. We need a meat & dairy diet to get vital vitamins and antioxidants. NO! An animal-based diet provides almost none and a plant-based diet is the only significant source of these vital nutrients. Animals have already used these vital micro nutrients for themselves.
    7. We can get adequate fibre in an animal-based diet. NO! There is almost no fibre in a dairy and meat diet, but plenty in a plant-based diet and this is essential for our gut health.
    8. Is it really possible to live a healthy life just on plants? YES! Remember some of the largest and strongest mammals eat only plants. Some people may need B12 or vitamin D supplements you can check for any deficiency with your doctor.

    The guide to eating is based on three food groups, A, B and C.
    Group A includes: vegetables, fruits, starch rich foods, pulses and beans, mushroom, dried fruit, cereals and grains, and nuts and seeds.
    Group B includes: refined carbohydrate foods, vegetable oils and fish.
    Group C includes: meat, poultry, dairy, eggs, non-food, and fun drinks.

    The practical advice is very simple:

    1. Try to increase the Group A foods before eliminating Group C foods.
    2. Ensure you increase the variety foods you eat.
    3. Replace cow’s milk with any of the plant-based alternatives such as; coconut, cashew, almond, oat or soya milk.
    4. Try to eliminate dairy first in Group C whilst reducing the portion size of meat, replacing some with fish.
    5. Check your 4LeafSurvey Score from time to time, to measure your progress.
    6. Remember eating habits have often been with us for decades and to make major changes is a challenge. Those with no major health problems can make small progressive changes over a period of time, but those with major health problems should try to effect the change as quickly as possible to gain maximum benefit.

    Note with no meat or fish in your diet you may need an occasional B12 supplement.
    One of the problems many people have when making these changes is discovering what they can eat and cook with this new diet.
    In the next episode will be giving more advice on buying foods, on recipes and cooking your future meals.

    Read the transcript of this episode for more information on the different food groups referred to and you may also be interested in a table of nutritional content of all the major food groups that goes a long way to explaining the pros and cons of each diet.

    Guidelines on the above HERE
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    6 mins
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