Dear Reader, 

Welcome to Yummy Lummy. The blog is for people who live alone and are keen to cook meals for one. 

You can skip the introduction and jump to the recipe. 

Introduction 

I hope you’ve had a good week. Mine was great. My next week is going to be very busy with work. Doing it all from home will be challenging.

National Rugby League Grand Final 

Last Sunday evening, the Brisbane Broncos played against the Penrith Panthers in the 2023 NRL grand final. 

It was one of the most exciting games of rugby league I’ve watched. The lead changed a few times in dramatic ways. In the end — in a nail-biting finish — the Panthers scored a game-clinching try and are the premiers for 2023. 

I’m now excited for the games involving the Australian Kangaroos, who will be playing some Pacific Island Country national teams. If you’re interested in the draw, the fixture dates and times are available at the National Rugby League website. 

This has been a tremendous season for rugby league. My father won a tipping competition and remains happy in an afterglow of success. The Dolphins NRL team had a fabulous inaugural year in the NRL. Some of their players have made international sides for the Pacific Championships, including the Kangaroos. Of course, the icing was the mighty XXXX Queensland Maroons defeating the NSW Blues in the State of Origin series.

Next year looks good to be another phenomenal year of rugby league, and I hope to catch Dolphins games in person at Lang Park when visiting family in Brisbane.

Orthopædic surgeon review of my knee 

On Thursday afternoon, I visited my consultant surgeon so he could review the patella ORIF he was responsible for six weeks ago. 

Before I saw him, I had an x-ray of my knee. I asked to look at the images. The patella repair looked great to my untrained eye. 

The surgeon was impressed with the repair’s quality and my wound’s appearance. He was happy with my muscle tone and explained I should have full muscle strength again in about three to six months. He explained his registrar’s procedure in-depth when repairing and fixing the fracture and the ruptured retinaculum. This helped explain better what I was feeling and seeing.

I’m now also able to use a cane instead of crutches. Besides new shoes that won’t slip on tiles, I’m considering dressing like House when I return to work.

What have I been listening to? 

The Great Plant-based Con 

The Audible app artificial intelligence recommended this book written by Jayne Buxton. Like books I’ve been listening to recently on low-carbohydrate, healthy-fat eating, the author examines plant-based eating. She reviews much of the available literature and reminds readers that observational associative studies and meta-analyses can never prove causation. 

The introduction does an excellent job of pointing out the difference between relative and absolute risk and the problem of confounders in observational studies, which rely on participant memory for what they may have eaten. 

I have friends who are passionate about their plant-based diets, and I respect their choices. I know they have considered the risks and benefits and the ethical proposition. There is a lot of conflicting advice; everyone must consider the evidence and decide. I think it’s great that more and more catering companies and restaurants are accommodating diversity in dietary desires.

The book is neither anti-plant nor anti-vegan, and it reviews the facts about human diets and their effect on the environment. I like that Australians like Matthew Evans are featured. I met Matthew in 2015 at a Canberra blogging convention. He is a food critic who has become a farmer and restaurateur. (Evans, 2019)

It’s worth mentioning the book examines some distortions in pro-plant-based food science; however, it does not always apply the same rigour to its own biases. There are repeated references to the work of one animal-food researcher funded in part by the US livestock industry.

One fascinating feature is the exposition of the Seventh Day Adventist (SDA) church’s role, the business relationship with Kellogg, and the fixation on masturbation amongst boys and young men. According to the SDA church founder Ellen G. White and Kellogg, meat causes impure thoughts in men and causes them to want to masturbate. I didn’t realise how much SDAs influence dietetic and nutrition societies and government guidance in countries where such involvement is possible. (Buxton, 2022)

What have I been reading? 

Low carbohydrate diet and Japanese men 

During the week, a reader sent me an e-mail mentioning a study from Nagoya University that reported Japanese men on a “low carbohydrate” diet had poor health outcomes. 

I searched for the study and found Dietary Carbohydrate and Fat Intakes and Risk of Mortality in the Japanese Population: the Japan Multi-Institutional Collaborative Cohort Study by Tamura, Takashi et al. (Tamura et al., 2023)

The study was observational, associative, and focused on relative risk. It contains no cause-and-effect evidence. This study cannot prove causation and strictly can’t confer anything about risk, given risk implies cause and effect. The study generated some questions for me: 

• These studies often rely on the memory of participants to record their diet. 
• These studies do not provide absolute “risk” information and rely on relative “risk”, which creates a perception bias. The relative risk often appears large when the absolute risk is tiny.
• It’s not clear what is meant by high fat, e.g., what is the relationship between saturated fat, monounsaturated fat, and polyunsaturated fat in the diet eaten by the participants, and what is the source of the fats; it’s also not clear if trans fats and hydrogenated oils were part of the diet, there is a difference between high-fat and healthy-fat, how much of the fat came from processed seed oils vs cold pressed fruit oil or animal saturated fat? 
• What other confounders exist besides the diet, e.g., smoking, exercise, pollutants, and what constitutes low carbohydrate intake? Note that <40% CHO (up to 40%) is not a low carbohydrate diet. Such a diet might contain confounding associated with insulin resistance in the participants. Insulin resistance and metabolic syndrome could explain some of the adverse health effects reported. Given that the advocates of low-carbohydrate healthy-fat (LCHF) eating have CHO ratios <10% of their diet, up to 40% is a problem for this study and doesn’t constitute low carbohydrate.

Inferences from a study like this are problematic and don’t answer the clinical questions. 

Body mass index (BMI)

I have been thinking about BMI and how the interpretation differs from country to country. I found an answer to a question I’d had since January. 

The healthy weight range BMI for men in Australia of Asian descent is 18.5 to 22.9 kg/m². This range is lower than the healthy weight range BMI for men of European descent, which is 18.5 to 24.9 kg/m².

People of Asian descent tend to have a higher body fat percentage and a lower muscle mass percentage than people of European descent at the same BMI. As a result, they are at increased risk of developing obesity-related chronic diseases, such as Type 2 Diabetes Mellitus and heart disease, at a lower BMI. 

The lesson for me is obvious. Keep low-carbohydrate, healthy-fat eating and lose more weight. I have much to live for in life. I love life at the moment. I eat to live and enjoy what I do and how I do it. 

Cholesterol, blood clotting, and cardiovascular risk

I’ve also spent some of my leisure time reading articles on cholesterol and the role of coagulation in cardiovascular risk. (Diamond et al., 2019, 2022; Diamond & Leaverton, 2023a, 2023b; Diamond & Ravnskov, 2015; Ravnskov, De Lorgeril, Diamond, et al., 2018; Ravnskov, De Lorgeril, Kendrick, et al., 2018; Ravnskov et al., 2016, 2019, 2020a, 2020b, 2022; Targher et al., 2019)

I also discovered a chemical pathologist friend has spoken at low carbohydrate healthy-fat conferences. He’s an expert in metabolic syndrome and the biochemistry of lipids, liver function, and iron balance. He has some very informative YouTube videos.

Recipe 

I feel like my weekly recipes here are getting boring and predictable. If you get bored, you’re always welcome to stop reading. I don’t mind.

While I don’t credit my recovery from my injury to my diet, I know my diet is healthful. I’m eating nutrient-dense complete proteins and avoiding highly- and ultra-processed foods. My consumption of sugar and other carbohydrates is low, and I’m avoiding seed oils and trans fats.

Equipment 

• Slow cooker 
• Oven 

Ingredients 

• Pork 
• Iodised salt 
• Beef, chicken, lamb, and pork broth 

Instructions 

1. Place the pork, salt, and broth into the slow cooker and turn it on. Cook the meat for eight hours on low heat. 
2. Remove the pork carefully and allow it to drain. 
3. Dry the surface of the pork and place it in an air fryer for 20 minutes at 190 °C (374 °F). 
4. Pour the cooking liquor through a sieve and refrigerate the broth. 
5. Slice the pork and set some aside for dinner while putting the rest of the meat into refrigerator containers.
6. Serve with vegetables of choice. For those focussed on low carbohydrate, healthy fat eating, you could enjoy some leafy greens, broccoli, cauliflower, or an avocado cheek. Some potato or pumpkin mash would work well if you eat starchy plants. If you don’t fatten easily, you might want to eat this pork with stewed apple and some pickled and fermented cabbage.
7. Give thanks to the Lord.
8. Enjoy.

BLESS

I’m thinking of starting a trend to eat BLESS. I have been watching some YouTube influencers focusing on BBBE, viz., beef, butter, bacon, and eggs.

I don’t eat much bacon because most supermarket-delivered bacon is water-injected and processed with sugar and other carbohydrates.

BLESS represents beef, lamb, eggs, salmon, and sardines. I’m not sure if I’m the first to use this acronym. While eating pork tonight, my go-to foods are beef, lamb, eggs, salmon, and sardines.

Will I make any effort to propagate BLESS? No, this is just a random thought, and I probably won’t do anything with it. 🤣

I thought about this because I recently completed a bible study series on the beatitudes from Christ’s Sermon on the Mount.

Thoughts on the meal

The pork was tender. I have enough left over for a couple of meals later this week.

Slowly cooking a pork shoulder roll works well for my style of cooking and eating.

Photographs

Bibliography

Buxton, J. (2022). The great plant-based con: Why eating a plants-only diet won’t improve your health or save the planet. Piatkus.

Diamond, D. M., Bikman, B. T., & Mason, P. (2022). Statin therapy is not warranted for a person with high LDL-cholesterol on a low-carbohydrate diet. Current Opinion in Endocrinology, Diabetes & Obesity, 29(5), 497–511. https://doi.org/10.1097/MED.0000000000000764

Diamond, D. M., De Lorgeril, M., Kendrick, M., Ravnskov, U., & Rosch, P. J. (2019). Formal comment on “Systematic review of the predictors of statin adherence for the primary prevention of cardiovascular disease.” PLOS ONE, 14(1), e0205138. https://doi.org/10.1371/journal.pone.0205138

Diamond, D. M., & Leaverton, P. E. (2023a). Historical Review of the Use of Relative Risk Statistics in the Portrayal of the Purported Hazards of High LDL Cholesterol and the Benefits of Lipid-Lowering Therapy. Cureus. https://doi.org/10.7759/cureus.38391

Diamond, D. M., & Leaverton, P. E. (2023b). Historical Review of the Use of Relative Risk Statistics in the Portrayal of the Purported Hazards of High LDL Cholesterol and the Benefits of Lipid-Lowering Therapy. Cureus. https://doi.org/10.7759/cureus.c116

Diamond, D. M., & Ravnskov, U. (2015). How statistical deception created the appearance that statins are safe and effective in primary and secondary prevention of cardiovascular disease. Expert Review of Clinical Pharmacology, 8(2), 201–210. https://doi.org/10.1586/17512433.2015.1012494

Evans, M. (2019). On eating meat: The truth about its production and the ethics of eating it. Murdoch Books.

Ravnskov, U., Alabdulgader, A., De Lorgeril, M., Diamond, D. M., Hama, R., Hamazaki, T., Hammarskjöld, B., Harcombe, Z., Kendrick, M., Langsjoen, P., McCully, K. S., Okuyama, H., Sultan, S., & Sundberg, R. (2020a). The new European guidelines for prevention of cardiovascular disease are misleading. Expert Review of Clinical Pharmacology, 13(12), 1289–1294. https://doi.org/10.1080/17512433.2020.1841635

Ravnskov, U., Alabdulgader, A., De Lorgeril, M., Diamond, D. M., Hama, R., Hamazaki, T., Hammarskjöld, B., Harcombe, Z., Kendrick, M., Langsjoen, P., McCully, K. S., Okuyama, H., Sultan, S., & Sundberg, R. (2020b). The new European guidelines for prevention of cardiovascular disease are misleading. Expert Review of Clinical Pharmacology, 13(12), 1289–1294. https://doi.org/10.1080/17512433.2020.1841635

Ravnskov, U., De Lorgeril, M., Diamond, D. M., Hama, R., Hamazaki, T., Hammarskjöld, B., Hynes, N., Kendrick, M., Langsjoen, P. H., Mascitelli, L., McCully, K. S., Okuyama, H., Rosch, P. J., Schersten, T., Sultan, S., & Sundberg, R. (2018). LDL-C does not cause cardiovascular disease: A comprehensive review of the current literature. Expert Review of Clinical Pharmacology, 11(10), 959–970. https://doi.org/10.1080/17512433.2018.1519391

Ravnskov, U., De Lorgeril, M., Diamond, D. M., Hama, R., Hamazaki, T., Hammarskjöld, B., Hynes, N., Kendrick, M., Langsjoen, P. H., Mascitelli, L., McCully, K. S., Okuyama, H., Rosch, P. J., Schersten, T., Sultan, S., & Sundberg, R. (2019). Response letter to ‘does high LDL-cholesterol cause cardiovascular disease?’ Expert Review of Clinical Pharmacology, 12(2), 93–94. https://doi.org/10.1080/17512433.2019.1561102

Ravnskov, U., De Lorgeril, M., Kendrick, M., & Diamond, D. M. (2018). Inborn coagulation factors are more important cardiovascular risk factors than high LDL-cholesterol in familial hypercholesterolemia. Medical Hypotheses, 121, 60–63. https://doi.org/10.1016/j.mehy.2018.09.019

Ravnskov, U., De Lorgeril, M., Kendrick, M., & Diamond, D. M. (2022). Importance of Coagulation Factors as Critical Components of Premature Cardiovascular Disease in Familial Hypercholesterolemia. International Journal of Molecular Sciences, 23(16), 9146. https://doi.org/10.3390/ijms23169146

Ravnskov, U., Diamond, D. M., Hama, R., Hamazaki, T., Hammarskjöld, B., Hynes, N., Kendrick, M., Langsjoen, P. H., Malhotra, A., Mascitelli, L., McCully, K. S., Ogushi, Y., Okuyama, H., Rosch, P. J., Schersten, T., Sultan, S., & Sundberg, R. (2016). Lack of an association or an inverse association between low-density-lipoprotein cholesterol and mortality in the elderly: A systematic review. BMJ Open, 6(6), e010401. https://doi.org/10.1136/bmjopen-2015-010401

Tamura, T., Wakai, K., Kato, Y., Tamada, Y., Kubo, Y., Okada, R., Nagayoshi, M., Hishida, A., Imaeda, N., Goto, C., Ikezaki, H., Otonari, J., Hara, M., Tanaka, K., Nakamura, Y., Kusakabe, M., Ibusuki, R., Koriyama, C., Oze, I., … Matsuo, K. (2023). Dietary Carbohydrate and Fat Intakes and Risk of Mortality in the Japanese Population: The Japan Multi-Institutional Collaborative Cohort Study. The Journal of Nutrition, 153(8), 2352–2368. https://doi.org/10.1016/j.tjnut.2023.05.027

Targher, G., Bonapace, S., & Byrne, C. D. (2019). Does high LDL-cholesterol cause cardiovascular disease? Expert Review of Clinical Pharmacology, 12(2), 91–91. https://doi.org/10.1080/17512433.2019.1561100