Statins should not be given to patients with heart failure

This study was published in the Lancet 2008 Oct 4;372(9645):1231-9

Study title and authors:

Effect of rosuvastatin in patients with chronic heart failure (the GISSI-HF trial): a randomised, double-blind, placebo-controlled trial.

Gissi-HF Investigators, Tavazzi L, Maggioni AP, Marchioli R, Barlera S, Franzosi MG, Latini R, Lucci D, Nicolosi GL, Porcu M, Tognoni G.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/18757089?dopt=Abstract

The study investigated the effects of rosuvastatin in patients with heart failure. The study included 4,574 patients aged 18 years or older with chronic heart failure were assigned to either rosuvastatin 10 mg daily (2,285) or placebo (2,289) and followed up for 3.9 years.

The study found:
(a) Statin users had a 4% decreased risk of death from cardiovascular reasons compared to placebo.
(b) Statin users had a 12% increased risk of sudden cardiac death compared to placebo.
(c) Statin users had a 23% increased risk of fatal and non fatal stroke compared to placebo.
(d) Statin users had a 2.5% increased risk of death compared to placebo.

Tavazzi said: "In conclusion, results from the GISSI-HF trial might help physicians in taking the following decisions. First, not prescribing statins to patients with heart failure of non-ischaemic cause. Second, stopping statins in patients with heart failure of ischaemic cause".

Analysis of 13 studies reveals a high fat intake reduces colon cancer by 8%

This paper was published in Cancer Causes and Control 1997 Mar;8(2):215-28

Study title and authors:

The relationship between dietary fat intake and risk of colorectal cancer: evidence from the combined analysis of 13 case-control studies.

Howe GR, Aronson KJ, Benito E, Castelleto R, Cornée J, Duffy S, Gallagher RP, Iscovich JM, Deng-ao J, 

Division of Epidemiology, Columbia University School of Public Health, New York, New York 10032, USA.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/9134246

The objective of the study was to examine the effects of the intake of dietary fat upon colon cancer risk. The study was an analysis of data from 13 studies previously conducted comparing the dietary habits of 5,287 people with colon cancer with 10,470 people without colon cancer.

This analysis of 13 studies revealed that those with the highest dietary fat intake had an 8% reduction in the incidence of colon cancer.

HDL cholesterol levels are 43% higher in healthy people compared to patients with gastric cancer

This study was published in Hepato-gastroenterology 2003 Dec;50 Suppl 2:cclxxiii-cclxxv.

Study title and authors:

Serum paraoxonase levels in gastric cancer.

Akçay MN, Yilmaz I, Polat MF, Akçay G.

Ataturk University Medical Faculty, Department of General Surgery, Erzurum, Turkey.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/15244199

High density lipoprotein (HDL) cholesterol levels were measured in 20 patients with gastric cancer and in 20 age-and gender-matched healthy controls.

The study found that HDL cholesterol levels were 43% higher in healthy people compared to patients with gastric cancer.

Consuming a diet rich in saturated fat is the best way to raise HDL cholesterol levels. See here, here and here.

Reducing carbohydrate consumption may help to prevent cancer

This paper was published in Nutrition and Metabolism 2011 Oct 26;8(1):75

Study title and authors:

Is there a role for carbohydrate restriction in the treatment and prevention of cancer?

Klement RJ, Kammerer U.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/22029671

Dr. Rainer J Klement from the University Hospital of Wurzburg reviewed the evidence of 162 scientific papers regarding the subject of carbohydrate restriction and cancer.

Dr. Klement found:

• Cancer, which might be considered a disease of civilization, was very rare among uncivilized hunter-gatherer societies. Their diet was mainly meat and fat, whereas modern diets have quickly changed to easily digestible carbohydrates derived mainly from grains. Our genes have not had time to adapt to the new carbohydrate foods, and diseases of civilization have ensued.
• Reducing the amount of dietary carbohydrates could stop, or at least delay, the emergence of cancer, and that growth of already existing cancer could be slowed down.
• Most carbohydrates are converted into glucose by the body. Most cancer cells depend on glucose for growth as their ability to use fats or ketone bodies has been impaired.
• High carbohydrate diets cause a rise in insulin and insulin like growth factor levels which promote cancer growth.
• Ketone bodies that are elevated when insulin and blood glucose levels are low, have been found to stop cancer cells growing.

Dr. Klement concludes that the evidence presented in the review shows that reduction of the high carbohydrate intake in modern diets may play an important role in cancer prevention. 

Meat and eggs give protection from breast cancer

This study was published in the Journal of the National Cancer Institute 2003 Mar 5;95(5):373-80

Study title and authors:

Plasma folate, vitamin B6, vitamin B12, homocysteine, and risk of breast cancer.

Zhang SM, Willett WC, Selhub J, Hunter DJ, Giovannucci EL, Holmes MD, Colditz GA, Hankinson SE.

Department of Epidemiology, Harvard School of Public Health, Division of Preventive Medicine, Boston, MA 02115, USA. Shumin.Zhang@channing.harvard.edu

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed?term=12618502

The study investigated the association between vitamins B12 and B6 with breast cancer. The dietary habits of 712 women with breast cancer were compared with 712 women without breast cancer.

The study found:

• Women with the highest vitamin B12 had 64% less breast cancer than women with the lowest vitamin B12.
• Women with the highest vitamin B6 had 30% less breast cancer than women with the lowest vitamin B6.

The best dietary sources of vitamin B12 are liver, turkey, fish, beef, lamb and eggs.

Excellent dietary sources of vitamin B6 are liver, eggs, turkey, pork and fish.

Statins double the risk of stroke

This study was published in the New England Journal of Medicine 2005 Jul 21;353(3):238-48

Study title and authors:

Atorvastatin in patients with type 2 diabetes mellitus undergoing hemodialysis.

Wanner C, Krane V, März W, Olschewski M, Mann JF, Ruf G, Ritz E; German Diabetes and Dialysis Study Investigators.

Division of Nephrology, Department of Medicine, University of Würzburg, Würzburg, Germany. wanner_c@medizin.uni-wuerzburg.de

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/16034009?dopt=Abstract

This study investigated the effects of statin (atorvastatin) treatment in diabetic patients receiving hemodialysis. The study included 1,255 subjects with type 2 diabetes who were receiving hemodialysis who were assigned to receive either 20 mg of atorvastatin per day or matching placebo.

The study found:

• Those receiving atorvastatin had twice the risk of a fatal stroke.
• Death rates were similar in both groups.

This study found that atorvastatin increased stroke risk and had no effect on total death rates.  

High amounts of dietary red meat, eggs and fat are associated with decreased rates of pancreatic cancer

This study was published in Cancer Epidemiology Biomarkers and Prevention 1995 Dec;4(8):885-93

Study title and authors:

Dietary factors and the risk of pancreatic cancer: a case-control study in Shanghai China.

Ji BT, Chow WH, Gridley G, Mclaughlin JK, Dai Q, Wacholder S, Hatch MC, Gao YT, Fraumeni JF Jr.

Division of Epidemiology Columbia University, School of Public Health, New York, New York 10032, USA.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/8634662

This study examined the effects of diet on pancreatic cancer. The study included 451 people with pancreatic cancer aged 30 - 74 and 1,552 healthy controls.

The study found:

• Those who consumed the least rice and noodles had a 33% decreased incidence of pancreatic cancer compared to those who ate the most rice and noodles.
• Those who ate the most red meat had a 2% decreased incidence of pancreatic cancer compared to those who ate the least red meat.
• Those who ate the most eggs had a 56% decreased incidence of pancreatic cancer compared to those who ate the least eggs.
• Those who ate the most fat had a 33% decreased incidence of pancreatic cancer compared to those who ate the least red fat.

This study shows that high amounts of dietary red meat, eggs and fat are associated with decreased rates of pancreatic cancer.

Join HWC for Market to Table: Souper Bowl Edition

Join representatives from Healthy World Cafe this Saturday, January 28, from 11 am - 1 pm, at Market to Table: Souper Bowl Edition.  We'll be back at the Rojahn Performance Kitchen, inside Central Market, doing live cooking demonstrations with our Guiding Committee Chair, Chef Sean Arnold.  Celebrate local flavors, taste our food, and pick up recipes - most importantly, come out and support Healthy World Cafe.  See you on Saturday at Market!

High carbohydrate diets increase pancreatic cancer rates

This study was published in the Journal of the National Cancer Institute 2002 Sep 4;94(17):1293-300

Study title and authors:

Dietary sugar, glycemic load, and pancreatic cancer risk in a prospective study.

Michaud DS, Liu S, Giovannucci E, Willett WC, Colditz GA, Fuchs CS.

Nutritional Epidemiology Branch, Division of Cancer Epidemiology and Genetics, National Cancer Institute, Rockville, MD 20852, USA. michaudd@mail.nih.gov

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/12208894

The study investigated whether diets high in foods that increase after meal glucose levels are associated with an increased risk of pancreatic cancer. The dietary habits of 88,802 women were analysed over an 18 year period.

The study found:
(a) The women who ate the most carbohydrates had a 30% increased risk of pancreatic cancer compared to the women who ate the least.
(b) The women who ate foods with the highest glycemic load values had a 53% increased risk of pancreatic cancer compared to the women who ate foods with the lowest glycemic load values.
(c)  The women who ate the most fructose (fruit sugar)  had a 57% increased risk of pancreatic cancer compared to the women who ate the least.

The study shows that women who eat a high carbohydrate diet, especially one with foods with high glycemic load values, have increased rates of pancreatic cancer.

Diets high in red meat and saturated fat decrease the incidence of pancreatic cancer

This study was published in the American Journal of Epidemiology 2003 Jun 15;157(12):1115-25

Study title and authors:

Dietary meat, dairy products, fat, and cholesterol and pancreatic cancer risk in a prospective study.

Michaud DS, Giovannucci E, Willett WC, Colditz GA, Fuchs CS.

Nutritional Epidemiology Branch, Division of Cancer Epidemiology and Genetics, National Cancer Institute, Rockville, MD, USA. michaudd@mail.nih.gov

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/12796048

This study, of 4 years, examined the relationship of diet and the risk of pancreatic cancer in 88,802 women.

The study found:

(a) Women who ate the most saturated fat had a 5% decreased risk of pancreatic cancer compared to women who ate the least saturated fat.

(b) Women who ate the most butter had an 11% decreased risk of pancreatic cancer compared to women who ate the least butter.

(c) Women who ate the most meat had a 6% decreased risk of pancreatic cancer compared to women who ate the least meat.

(d) Women who ate the most red meat had a 13% decreased risk of pancreatic cancer compared to women who ate the least red meat.

This results of the study show that red meat and saturated fat offer protection from pancreatic cancer.

Margarine increases prostate cancer by 30%

This study was published in Cancer Causes and Control 2004 Feb;15(1):11-20

Study title and authors:

Foods, nutrients and prostate cancer.

Hodge AM, English DR, McCredie MR, Severi G, Boyle P, Hopper JL, Giles GG.

Cancer Epidemiology Centre, The Cancer Council Victoria, Melbourne, Australia.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/14970730

This study compared the risk of prostate cancer with margarine consumption in 858 men aged under 70 with prostate cancer and 905 men free from cancer.

The study found that higher margarine consumption was associated with an increase of 30% in prostate cancer.

Statins increase aggression in women

This study was published in the Journal of Womens Health 2008 Mar;17(2):187-94

Study title and authors:

Lipid-lowering medication use and aggression scores in women: a report from the NHLBI-sponsored WISE study.

Olson MB, Kelsey SF, Matthews KA, Bairey Merz CN, Eteiba W, McGorray SP, Cornell CE, Vido DA, Muldoon MF.

Department of Epidemiology, University of Pittsburgh, Pittsburgh, Pennsylvania, USA.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/18321170

The aim of this study was to examine the association between the use of cholesterol lowering medication and aggression. The study measured aggression levels in 498 women who had suspected heart disease.

The study revealed that women on cholesterol lowering medication (88% were on statins) had higher aggression levels than those not on medication.

Zen And The Art Of Training - You Already Are What You Want To Become

As most of you know, The Shaolin Temple is considered the birthplace of martial arts and Ch’an (Zen) Buddhism. This doesn’t mean that in order to practice Shaolin we need to be Buddhists but the Ch’an philosophy can help us to see our world with fresh eyes. This was the Bodhidharma's ambition when he came to China, he wanted to get away from the books and learning and enter the pure raw experience.

One of the Ch’an teachings that we can apply to our training is aimlessness. This means: You already are what you want to become. Does a tree have to do something? The purpose of a tree is to be itself, and your purpose is to be yourself.

We have everything. There is no need to put anything in front of us and run after it. So, whatever it is that you believe you want – good health, more energy, an increased sense of wellbeing or to be an exceptional martial artist – you already have.

Bring this energy into your practice and you will find that it will enrich whatever you are doing – running, kung fu , qigong, meditation, and also your work and family life. It helps us to stop putting our life on hold or waiting for the future when we think we will have more time or be less stressed.

There is no future time there is only now. And now is the most important time we have. Now is the building block for the future. Instead of drifting into the future of “if” and “when”, we focus on the single point of now.

For this month, check yourself and train from that perspective rather than constantly trying to improve yourself or thinking there is something wrong with you.

Remind yourself that right now you have all the elements for your health, you just have to apply the Shaolin techniques you are learning.

Shaolin Martial Arts helps us to reach the potential in ourselves that we only dreamt of before. Using the powerful life energy that exists inside our body we can make ourselves healthy and balanced. If you approach these Shaolin teachings with intelligence and determination, you can bring to your life the wholeness, health and inner satisfaction that you seek.

If you like this article please share it on Facebook & Twitter or for more training tips, sign up to my newsletter. 

High margarine consumption is associated with an increased risk of pancreatic cancer

This study was published in the American Journal of Epidemiology 1986 Dec;124(6):894-902

Study title and authors:

Diet and pancreatic cancer: a case-control study.

Norell SE, Ahlbom A, Erwald R, Jacobson G, Lindberg-Navier I, Olin R, Törnberg B, Wiechel KL.

Department of Epidemiology, The National Institute of Environmental Medicine Box 60208, S-104 01 Stockholm, Sweden

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/3776972

The study examined the association of pancreatic cancer with margarine and butter. The trial contained 99 people with pancreatic cancer and 301 people from the general population who were cancer free.

The study found:
(a) For every 15 grams of margarine on a slice of bread the risk of pancreatic cancer increased 10 fold.
(b) For every 15 grams of butter on a slice of bread there was no increased risk of pancreatic cancer.

The study reveals that a high consumption of margarine is associated with an increased risk of pancreatic cancer.

Statins increase the risk of diabetes by 48%

This study was published in the Archives of Internal Medicine 2012 Jan 10

Study title and authors:

Statin Use and Risk of Diabetes Mellitus in Postmenopausal Women in the Women's Health Initiative.

Culver AL, Ockene IS, Balasubramanian R, Olendzki BC, Sepavich DM, Wactawski-Wende J, Manson JE

Department of Medicine, University of Massachusetts Medical School, Worcester;

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/22231607

This study investigated whether the incidence of diabetes is associated with statin use among postmenopausal women. The trial included 161,808 postmenopausal women aged 50 to 79 who were followed for 3 years which amounted to 1,004,466 person years of follow up.

The study found that statin use was associated with a 48% increase in diabetes.

Whole 30 Update

I’m almost 2/3 of the way through my month of super strict Paleo aka the Whole 30. I was as close to 100% compliant as humanly possible for the first two weeks. Over the past week, a few things have crept back in. It started with making my favorite Orange Chicken to which I added a tablespoon of honey (in a batch of sauce for two pounds of chicken). Negligible, right? Still, I get why even that isn’t allowed. You have that and it makes it that much easier to just allow something else. That something else was this Granola recipe, which no lie, is like crack in our house. Both Cute Man and I went after it like gangbusters. This will have to be a rare treat because it makes me want to house ALL OF THE THINGS. Dinner last night? A bowl of pureed cauliflower and carrot soup (post-dentist, I wanted something soft) and then two (albeit small) bowls of the granola “cereal” with almond milk. Until the granola was gone. Not only was it more sugar than I would have wanted, it gave me a bit of digestive distress, shall we say… Lesson learned!

The best part of this challenge has been the lack of dairy. It is weird to think I don’t miss it. This makes me truly realize that it has the same type of addictive effect on me that wheat and sugar do. If I don’t have it, I’m fine. If I do, I want more. As a result, I’m going to keep it out of my rotation for the foreseeable future. I’m more than happy to stick with ghee instead of butter, at least at home – eating a bit of it out will probably be fine. It is delicious and much easier to cook with (higher smoke point). As long as I stay away from coffee, there really isn’t much reason for cream, either, I’ve found. Even though I kicked my caffeine addiction some six months ago, I was still indulging in not-so-infrequent Starbucks treats in the form of decaf Americanos with heavy cream. These were not doing me or my wallet any favors. I have moved on to my Tazo Passion Tea obsession, which is much healthier :) Wow, it took me this long to even think about cheese. Once my go-to low carb snack that I could not possibly live without… And here I am living without it. It may or may not make a return. I never thought most hard aged cheeses bothered me, but maybe I’ll do a test after this elimination to see… In any case, I’m in no hurry. It might just become a from time to time type thing.

I am looking forward to the return of some of my baked almond flour and coconut flour treats. Due to their high fiber content and lack of addictive grains, I don’t see them as a huge issue for me. They bring a layer of enjoyment and fun to this lifestyle that I particularly like sharing with others. It might not be a hardcore stance on the subject, but I’m not in this to win the most Paleo-ist contest. I’m in it for health, happiness, and a sustainable way of life. As this super strict experiment starts to wind down, I will be keeping some of the changes (no to dairy) and letting some go (yes to Paleo-ized baked treats).

Pork reduces pancreatic cancer risk by 75%

This study was published in the International Journal of Cancer 2002 Mar 20;98(3):480-2

Study title and authors:

Lifestyle factors and pancreatic cancer risk: a cohort study from the Swedish Twin Registry.

Isaksson B, Jonsson F, Pedersen NL, Larsson J, Feychting M, Permert J.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/11920604

This study of 12,204 female and 9,680 male twins examined the effect of pork consumption on the incidence of pancreatic cancer.

The study found that those who consumed the most pork had a 75% reduced risk of pancreatic cancer.

Bread and cereals increase the risk of colon cancer by 69%

This study was published in the International Journal of Cancer 1997 Jul 3;72(1):56-61

Study title and authors:
Food groups and risk of colorectal cancer in Italy.

Franceschi S, Favero A, La Vecchia C, Negri E, Conti E, Montella M, Giacosa A, Nanni O, Decarli A.
Servizio di Epidemiologia, Centro di Riferimento Oncologico, Aviano (PN), Italy. franceschis@ets.it

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/9212223

This study investigated the influence of various food groups on the risk of colon cancer. The dietary habits of  1,953 subjects with colon cancer and 4,154 subjects without cancer were compared.

The study found:
(a) Those with the highest consumption of eggs had an 8% decrease in colon cancer rates compared to those who ate the least amount of eggs.
(b) Those who ate the most bread and cereal had a 69% increased risk of colon cancer compared to those who ate the least bread and cereal.
(c) Those who ate the most potatoes had a 20%  increased risk of colon cancer compared to those who ate the least potatoes.

This study shows that starchy food is a high risk factor for colon cancer.

High carbohydrate diets lead to a significant increase in colon cancer

This study was published in Cancer Epidemiology Biomarkers and Prevention 2002 Feb;11(2):187-93

Study title and authors:
Carbohydrates and colorectal cancer risk among Chinese in North America.

Borugian MJ, Sheps SB, Whittemore AS, Wu AH, Potter JD, Gallagher RP.
Cancer Control Research, British Columbia Cancer Agency, Vancouver, British Columbia, V5Z 4E6 Canada. mborugia@bccancer.bc.ca

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/11867506

This study investigated the association between carbohydrate consumption and colon cancer. The study contained 473 people with colon cancer and 1,192 men and women without colon cancer.

The study found:
(a) Men who consumed the most carbohydrates had a 70% increased risk of colon cancer compared to men who consumed the least.
(b) Women who consumed the most carbohydrates had a 170% increased risk of colon cancer compared to women who consumed the least.

This study reveals that a high carbohydrate diet leads to a significant increase in colon cancer.

A higher fat diet reduces colon cancer by 8% compared to a low fat diet

This study was published in the Journal of the American Medical Association 2006 Feb 8;295(6):643-54

Study title and authors:

Low-fat dietary pattern and risk of colorectal cancer: the Women's Health Initiative Randomized Controlled Dietary Modification Trial.

Beresford SA, Johnson KC, Ritenbaugh C, Lasser NL, Snetselaar LG

Department of Epidemiology, University of Washington, Seattle, WA 98195-7236, USA. beresfrd@u.washington.edu

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/16467233

The aim of the study was to evaluate the effects of a low-fat eating pattern on risk of colorectal cancer in postmenopausal women. In this 8 year trial 48,835 postmenopausal women aged 50 to 79 were recruited from 40 clinical centers throughout the United States and divided into 2 groups:
(i) Women in group (i) had an intensive behavioral modification program aimed to motivate and support reductions in dietary fat, to increase consumption of vegetables and fruits, and to increase grain servings by using group sessions, self-monitoring techniques, and other tailored and targeted strategies. (Low fat group)
(ii) Women in group (ii) continued eating as normal. (Higher fat group)

The study found:
(a) The women in the low fat group ate around 10% less fat compared to the women in the higher fat group.
(b) The women in the low fat group ate significantly more vegetable, fruit, and grain servings compared to the women in the higher fat group.
(c) The women in the low fat group had an 8% increase in colon cancer compared to the women in the higher fat group.

This 8 year study revealed that a higher fat diet reduces colon cancer by 8% compared to a low fat diet.

Research by a Nobel prize winner shows that high carbohydrate diets cause cancer

This paper was published in Science 24 February 1956: Vol. 123 no. 3191 pp. 309-314

Study title and author:
On the origin of cancer cells
Warburg O

This paper can be accessed at: http://www.sciencemag.org/content/123/3191/309.extract

Otto Warburg won the Nobel prize for medicine in 1931 for discovering that cancer cells are fundamentally different compared to healthy cells.

He found that energy and growth in cancer cells is mainly generated by the fermentation of glucose, unlike normal cells which contain tiny organelles inside them called mitochondria which work away producing enegy to keep the cells healthy. The mitochohdrial activity in cancer cells is impaired and cancer cells can use glucose by up to 200 fold the rate of healthy cells.

How does this relate to cancer and diet?

To produce energy humans mainly use either:
(i) Fat and ketone bodies.
(ii) Glucose.

Fat may be provided by dietary fat, and ketone bodies are compounds that are produced when fats are broken down for energy by the liver and kidneys. Almost all carbohydrates are broken down by the body into glucose.

Fat and ketone bodies need mitochondria to provide energy, whilst glucose also has the ability to provide energy by fermentation. This means that fat, ketone bodies and glucose can be used for energy by healthy cells, but only glucose can be used by cancer cells.

The implication of this is if you follow a very low carbohydrate diet it is very difficult for cancerous cells to survive because they will have little or no energy to feed on.

Warburgs research shows that a high carbohydrate diet will encourage cancer growth, whereas a diet low in carbohydrate and high in fat discourages the growth of cancer.          

Success without Goals

If you don’t know where you’re going, how will you know when you get there? For someone on what could be termed a “weight loss quest”, I have few articulated goals. No goal weight. No short term weight loss goals. No metrics with which to empirically judge my progress. This struck me when reading this great post by my friend Gwen about her goals. It made me realize that it was kind of strange that I did not have anything similar. I understand the concept of having something very specific and measurable to work towards, but somehow I never really put that together for myself.

I remember having vague ideas of “if I lose an average of a pound a week, in a year I’ll be 50 pounds lighter!” That sounded kind of nice and also kind of incredible, as in no way in hell could it happen. So, I let go of that idea and just decided to focus on what I could actually control: my behavior, attitude, and choices on a daily basis. I ditched the weekly weigh ins for monthly ones that also included measurements. I set a calendar reminder and didn’t think about it until the time came (for the most part, I’m human after all). Even in a “slow” month, I could see that I had lost maybe 2 lbs – if I’d been checking weekly I’d most certainly seen weeks with no change or just tiny ones or heaven forbid, gains! Waiting for the month to be up gave me something to hold on to, no matter how small. This freed me up to focus on what I was doing each day rather than on the results I wished to get from those actions. This was helpful because – as anyone who has ever tried to lose weight can tell you – the scale is fickle. But knowing this does not stop many of us (myself included) from taking its pronouncements as some sort of reflection of not only our compliance, but our worth.

I’m not saying goals are bad things to have – for some they are very motivating and just the thing to get them going. I like reading other people’s goals and cheering them on. But for me, I’ll keep going with my non-goal oriented quest. It seems that I got to that 50 pound non-goal after all!

High levels of HDL cholesterol are associated with lower levels of breast cancer

This study was published in Cancer Causes and Control 1992 Sep;3(5):403-8

Study title and authors:

Serum lipids and breast cancer risk: a cohort study of 5,207 Danish women.

Høyer AP, Engholm G.

Danish Cancer Registry, Copenhagen.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/1525320

The association between high density lipoprotein (HDL) cholesterol, triglyceride levels and breast cancer risk was investigated in  5,207 Danish women, aged 30 - 80 over a 26 year period.

The study found:
(a) Higher triglyceride levels were associated with higher breast cancer incidence.
(b) Women who had the highest HDL cholesterol had a 70% reduction in breast cancer risk.

High Triglyceride levels are caused by low fat, high carbohydrate diets. See here.

The best way to increase your HDL cholesterol levels is to consume a diet rich in saturated fat. See here, here , here, here, and here.

Low cholesterol increases cancer rates by 42%

This study was published in the Annals of Oncology 2009 Jun;20(6):1113-20

Study title and authors:

Time-dependent association of total serum cholesterol and cancer incidence in a cohort of 172,210 men and women: a prospective 19-year follow-up study.

Strasak AM, Pfeiffer RM, Brant LJ, Rapp K, Hilbe W, Oberaigner W, Lang S, Borena W, Concin H, Diem G, Ruttmann E, Glodny B, Pfeiffer KP, Ulmer H; VHM&PP Study Group.

Department of Medical Statistics, Informatics and Health Economics, Innsbruck Medical University, Innsbruck, Austria. alexander.strasak@i-med.ac.at

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/19164459

The study investigated the association of cholesterol levels with subsequent cancer incidence in 172,210 Austrian adults who were followed for up to 19 years. 

The study found:
(a) Cancer rates in the men with the highest cholesterol (more than 235 mg/dL or 6.0 mmol/l) were up to 42% lower than the men with the lowest cholesterol.
(b) Cancer rates in the women with the highest cholesterol (more than 229 mg/dL or 5.9 mmol/l) were up to 31% lower than the women with the lowest cholesterol.

The study shows how low cholesterol is associated with increased cancer rates in men and women.

Statins increase lymphoid malignancy rates by 124%

This study was published in Cancer Science 2006 Feb;97(2):133-8

Study title and authors:

Use of hydroxy-methyl-glutaryl coenzyme A reductase inhibitors is associated with risk of lymphoid malignancies.

Iwata H, Matsuo K, Hara S, Takeuchi K, Aoyama T, Murashige N, Kanda Y, Mori S, Suzuki R, Tachibana S, Yamane M, Odawara M, Mutou Y, Kami M.

Department of Cardiology, Toranomon Hospital, Tokyo 105-8470, Japan.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/16441424

The study examined the association between statin use and development of lymphoid malignancies. Statin use of 221 cases with proven lymphoid malignancies (lymphoma and myeloma), from Toranomon Hospital (Tokyo, Japan) was compared with statin use of 879 patients without malignancies from the same hospital.

The study found there was a 124% higher frequency of statin use among patients with lymphoid malignancies in comparison with the other patients.

Ladies: No need to feign a headache - just give your man a statin!

This study was published in Drug Safety 2009;32(7):591-7

Study title and authors:

Statins and erectile dysfunction: results of a case/non-case study using the French Pharmacovigilance System Database.

Do C, Huyghe E, Lapeyre-Mestre M, Montastruc JL, Bagheri H.

Université de Toulouse, UPS, Unité de Pharmacoépidémiologie EA 3696, Toulouse, France.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/19530745

The object of this study was to investigate the association between exposure to drugs such as statins and the occurrence of erectile dysfunction. Over a 20 year period the researchers extracted data about 110,685 men aged 13 - 80 years old who had reported an incidence of erectile dysfunction to see if they had being taking statins, fibrates or other drugs.

The study found:
(a) Statins users had a 275% increase in erectile dysfunction.
(b) Erectile dysfunction usually started to occur within 1 month.
(c) Just over half of these men recovered if they stopped taking the statins.
(d) Erectile dysfunction happened no matter what the dose or duration of the statin therapy.
(e) Fibrate users had a 260% increase in erectile dysfunction.
(f) Men on beta-adrenergic receptor antagonists (beta blockers) had 50% increased rates of erectile dysfunction.
(g) Those taking tricyclic antidepressants had double the risk of erectile dysfunction.
(h) Men having finasteride (used for male pattern baldness) were over 14 times more likely to suffer from erectile dysfunction.

Do concluded: " The present study suggests that statins may induce or worsen erectile dysfunction".

Analysis of 13 studies finds that statins offer no health benefits for women

This paper was published in the Journal of the American Medical Association 2004;291(18):2243-2252

Study title and authors:

Drug Treatment of Hyperlipidemia in Women

Judith M. E. Walsh, MD, MPH;Michael Pignone, MD, MPH

Division of General Internal Medicine and Department of Epidemiology and Biostatistics, University of California, San Francisco.

This paper can be accessed at: http://jama.ama-assn.org/content/291/18/2243.abstract

The aim of this analysis of 13 studies (which included 19,707 women) was to determine if cholesterol lowering drugs such as statins have any effect on heart disease rates and death rates in women. The study investigated results for both women with cardiovascular disease and without cardiovascular disease.

The study found:

(a) For women with heart disease statins marginally lower heart disease rates, however death rates from all causes remained the same.

(b) For women without heart disease statins marginally raise heart disease death rates, however death rates from all cause again remained the same.

This analysis of 13 studies found that statins offer no health benefits for women.

Statins cause a massive rise in constipation

This study was published in the Journal of the American Medical Directors Association 2010 Oct;11(8):572-8

Study title and authors:

Risk factors associated with stool retention assessed by abdominal radiography for constipation.

Gau JT, Walston S, Finamore M, Varacallo CP, Heh V, Kao TC, Heckman TG.

Department of Geriatric Medicine/Gerontology, Ohio University College of Osteopathic Medicine (OU-COM), Athens, OH 45701, USA. gau@oucom.ohiou.edu

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/20889093

One of the aims of the study was to identify risk factors associated with constipation. 122 adults aged 65 or over with constipation were included in the study.


The study found:
(a) The use of statins was significantly associated with constipation, with statin users having a 286% increased risk of clinical constipation.
(b) Statin users had a greater severity of stool retention.

JUPITER statin trial a biased sham

This paper was published in the Archives of Internal Medicine 2010;170(12):1032-1036

Study title and authors:
Cholesterol Lowering, Cardiovascular Diseases, and the Rosuvastatin-JUPITER Controversy
A Critical Reappraisal
Michel de Lorgeril, MD; Patricia Salen, BSc; John Abramson, MD; Sylvie Dodin, MD; Tomohito Hamazaki, PhD; Willy Kostucki, MD; Harumi Okuyama, PhD; Bruno Pavy, MD; Mikael Rabaeus, MD


This paper can be accessed at: http://archinte.ama-assn.org/cgi/content/full/170/12/1032#REF-IOI05093-1


Dr. de Lorgeril notes that the results of cholesterol-lowering drug trials show no evidence that statin drugs lower the disease rates or death rates of people with or without coronary heart disease with one exception, and that is the JUPITER (Justification for the Use of Statins in Primary Prevention) trial. JUPITER reports a substantial decrease in the risk of cardiovascular diseases among patients without coronary heart disease and with normal or low cholesterol levels. 


The results of the JUPITER study were met with a massive media fanfare proclaiming the benefits of statin drugs. This enthusiastic recommendation has no doubt persuaded many people with normal cholesterol levels to start long term statin treatment.


The JUPITER trial tested the effects of rosuvastatin in patients without heart disease and with normal or low cholesterol levels but relatively high levels of C-reactive protein, a marker of inflammation. The study spanned 1,315 sites in 26 countries and included 17,802 people who were assigned either 20 mg/d of rosuvastatin or placebo.


3 recent trials with rosuvastatin (with the acronyms CORONA, GISSI-HF and AURORA) had been conducted, and all had failed to provide evidence that rosuvastatin therapy reduces heart disease complications.


The JUPITER trial was prematurely terminated on the grounds that it had generated evidence that the statin treatment had definitely reduced heart disease rates.


However the evidence shows otherwise:
(a) If you include people who had fatal and nonfatal heart attack and stroke - the trial was stopped after only 240 incidents. 
(b) There was no difference in the incidence of serious adverse events (total hospitalizations, prolongations of hospitalizations, cancer, and permanent disability) between the 2 groups.
(c) There was hardly any difference in death rates when the trial was ended, and the trend was showing that the statin groups death rate was increasing compared to the placebo group.


An "unequivocal reduction in cardiovascular mortality" was announced in March 2008 as the main justification for the premature trial termination.


However the actual facts again beg to differ:
(d) Fatal heart attacks were 9 in the statin group and 6 in the placebo group.
(e) Stroke death was 3 in the statin group compared to 6 taking the placebo.
So there was 12 cardiovascular deaths in each group. Hardly an "unequivocal reduction in cardiovascular mortality" as the JUPITER study authors concluded.


So why was the trial stopped early?


As stated earlier JUPITER was hailed in the media as a ringing endorsement for us all to start statin therapy. This was achieved by the authors of the study only highlighting some results of the trial and completely ignoring other, less favourable data. It also raises the suspicion that if the trial had continued then the results would have shown statins in an even more unfavourable light.


Rosuvastatin (sold under the brand name Crestor) is marketed and distributed by AstraZeneca Pharmaceuticals.


The JUPITER trial involved multiple conflicts of interest: 
(f) It was conducted by Astra Zeneca  with their obvious commercial interests. 
(g) Nine of 14 authors of the JUPITER article have financial ties to the Astra Zeneca. 
(h) The principal investigator has a personal conflict of interest as a co-holder of the patent for the C-reactive protein test.
(i) Astra Zenecas own investigators controlled and managed the raw data which increases the chance of bias appearing in the data.


Dr. de Lorgeril concludes:
(i) The results of the JUPITER trial are clinically inconsistent and therefore should not influence medical practice or clinical guidelines. 
(ii) The results of the JUPITER trial show that commercially sponsored clinical trials are at risk of poor quality and bias. 
(iii) The failure of the JUPITER trial to demonstrate a protective effect of rosuvastatin confirms the results of  more than 12 other cholesterol-lowering trials published in recent years, which all provided no evidence of protection against heart disease by cholesterol lowering. 
(iv) These failed trials strongly suggest that the presumed preventive effects of cholesterol-lowering drugs have been considerably exaggerated.


Dr.de Lorgeril ends by saying that the time has come for a critical reappraisal of cholesterol-lowering and statin treatments for the prevention of heart disease, and the emphasis on pharmaceuticals for the prevention of heart disease has diverted individual and public health attention away from other proven methods of prevention such as a healthy lifestyle, exercise and diet. 

Statins offer no benefit to the elderly

This study was published in the Lancet 2002 Nov 23;360(9346):1623-30

Study title and authors:

Pravastatin in elderly individuals at risk of vascular disease (PROSPER): a randomised controlled trial.

Shepherd J, Blauw GJ, Murphy MB, Bollen EL, Buckley BM, Cobbe SM, Ford I, Gaw A, Hyland M, Jukema JW, Kamper AM, Macfarlane PW, Meinders AE, Norrie J, Packard CJ, Perry IJ, Stott DJ, Sweeney BJ, Twomey C, Westendorp RG; PROSPER study group. PROspective Study of Pravastatin in the Elderly at Risk.

University Department of Pathological Biochemistry, University of Glasgow, Royal Infirmary, Scotland, Glasgow, UK. jshepherd@gri-biochem.org.uk

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/12457784

The aim of the trial was to ascertain the effects of pravastatin treatment in elderly men and women aged 70-82. The study involved 2,804 men and 3,000 women (total 5804) with a history of, or risk factors for, vascular disease. They were assigned into groups of either a statin (pravastatin) or placebo and the study lasted for just over 3 years. Total deaths and adverse events of heart attack, stroke, cancer etc were measured.

The results of the study revealed:
(a) Total serious adverse events were the same in both groups.
(b) Heart disease was 19% higher in the placebo group.
(c) Stroke risk was 3% higher in the pravastatin group.
(c) Cancer risk was 25% higher in the pravastatin group.
(d) Total death rates were 6% higher in the pravastatin group.

The results show that 3 years of statin treatment did not add one day to the life of the participants of the trial.

High fat diets reduce dangerous C-reactive protein levels by 52.6%

This study was published in Diabetologia 2005 Jan;48(1):8-16

Study title and authors:

Comparison of high-fat and high-protein diets with a high-carbohydrate diet in insulin-resistant obese women.

McAuley KA, Hopkins CM, Smith KJ, McLay RT, Williams SM, Taylor RW, Mann JI

Edgar National Centre for Diabetes Research, Medical and Surgical Sciences, University of Otago, PO Box 56, Dunedin, New Zealand. kirsten.mcauley@stonebow.otago.ac.nz

This study can be accessed at: http://www.springerlink.com/content/1abv5hablr8veyrm/fulltext.html

High levels of C-reactive protein and triglycerides are associated with an increased risk of heart disease. See here and here.

This study investigated the effects of 3 diets on diabetes and heart disease risk factors, such as weight, triglyceride levels and C-reactive protein levels in 96 overweight insulin-resistant women.

The diets were either:
(i) High-carbohydrate, high-fibre diet
(ii) High-protein diet
(iii) High-fat diet

The study found:
(a) When compared with the high carbohydrate diet, the high fat and high protein diets were shown to produce significantly greater reductions in weight loss.
(b) When compared with the high carbohydrate diet, the high fat and high protein diets were shown to produce significantly greater reductions in triglyceride levels.
(c) All diets reduced C-reactive protein levels. The high carbohydrate diet reduced them by 14.8% and the high protein diet by 17.3%. However by far the largest decrease in the dangerous C-reactive protein levels was on the high fat diet, with a 52.6% reduction.

This study reveals how a high fat diet is effective in reducing the risk of heart disease, with weight loss and the reduction of heart disease risk factors such as triglyceride and C-reactive protein levels.

The Whole 30 (and 2011 Results!)

As of January 2nd, I have started an intense month of tighter compliance known as The Whole 30. It’s basically just being strict Paleo without letting the little slips and cheats in. For me, it means finally eliminating dairy completely for a set period and nixing all the sugar (mostly maple syrup and stevia) that has crept back in to my diet, especially around the holidays. Otherwise, it’s the same old grain and legume free high (good) fat/low carb diet I’ve been rocking for months now. I will be having a smattering of fruit and sweet potatoes while doing this version, since it’s allowed although in a pretty limited fashion (maybe 1 or 2 carb servings of either type a day). A girl’s got to live a little!

To prepare for this month, I stocked up on my favorite herbal teas (I LOVE Tazo Passion, for example). When you’re not eating sugar, it really seems like a treat. I also got a bunch of different varieties of nuts to make a trail mix with a few raisins (not sure if these are OK, but there are just a few) and coconut flakes. Best trail mix ever! We’re not supposed to go crazy with the nuts since they can be high in Omega 6s and do have some not-so-nice-to-the-gut properties. But, in my experience, they’re pretty self-limiting for me – I’ve never been one to eat them by the bushel. Just too filling anyway. Additionally, I got some delicious grass fed beef, some chicken parts, and even some uncured hotdogs/sausages to keep me full and satisfied. Lastly, I topped off my fresh and frozen veggie stores to make sure I always have some on hand to round out a meal.

And I can’t forget the ghee! This is a change to the Whole 30 Program made with the latest update. Since ghee (clarified butter) has had the milk solids removed and contains only the most trace amounts of either lactose or casein (the problematic sugar and protein components of milk), leaving only the very healthy buttery oil, it is OK on the program now. I am thrilled about his because I’m not the hugest fan of cooking things in coconut oil. I just don’t like the taste with cooked food. I will, however, be trying a refined version that is supposedly tasteless but still has most of the good qualities of the real deal (virgin). We’ll see. It would be great to alternate them for variety and also for the different nutrients they contain. I also have some beef tallow, just to keep things interesting!

2011 was a great year for making progress on this journey. I managed to lose another 2.5 pounds during December, bringing my final total for 2011 to 48.5 pounds lost. The amazing thing is that I did not feel at all deprived of the holiday food fun. I had a great time making lots of grain-free treats and I’m at peace with having let myself be a little looser with the sugar intake during that time. I feel great about the balance I seemed to strike between indulging and not forgetting myself or my goals. This bodes well for the future since this isn’t a short term solution for me but rather only the first year of the rest of my life in which I plan to take good care of myself. It’s unrealistic to think I will be Whole 30-level compliant every single day ad infinitum – that’s just not how life is. There will be ups and downs but it’s good to know that this way of life is sustainable in a realistic way that is both effective and fun.

Want to see what I’ve been up to? Check out my Weight Release Chart to get the scoop.

Professor says the cholesterol hypothesis is false and should be buried

This paper was published in the Scandinavian Cardiovascual Journal 2011 Dec;45(6):322-3

Study title and author:

The cholesterol hypothesis: time for the obituary?

Scherstén T, Rosch PJ, Arfors KE, Sundberg R.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/22070401

Dr. Schersten is a professor of Vascular Surgery, University of Göteborg and was previously Principal Secretary of the Swedish Medical Research Council.

Professor Schersten finds that the cholesterol hypothesis that links cholesterol intake and blood cholesterol levels to cardiovascular disease has little or no scientific backing that is relevant for the human species.

He concludes that the hypothesis is false and should be buried.