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Free The Animal

Ex Navy Officer. Owner of Businesses. Digital Entrepreneur. Expat Living in Thailand. 5,000 Biting Blog Post on Everything since 2003.

You are here: Home / 2016 / Archives for March 2016

Archives for March 2016

The Potato Hack is Making Potato Great Again

March 31, 2016 74 Comments

IMG_0146

I hadn’t mentioned it in a previous post, but we’ve been up here at The Cabin since last Friday, with guests over the weekend, and I just plain haven’t felt that much like writing on the blog. It happens.

But I wanted to get a quick note out that Tim’s book, The Potato Hack: Weight Loss Simplified, is now out and available in print and Kindle. I saw a draft PDF copy, and it was great, and since then, Tim has added about anther 100 pages, including—I hear—many excellent photos by his award-winning photographer aunt. I haven’t seen the final yet, and it’s probably sitting in the mailbox at home, awaiting my return on Sunday.

In other news, I recorded a podcast with Tim last Sunday, and I hope to get that up soon, but I was waiting for the Kindle version to pop on Amazon since only the print was available as of a few days ago.

Well, let’s keep this short. You could search this blog to see what the potato hack or potato diet is all about but in this case, just get Tim’s book.


Filed Under: Health, Food

My Podcast Interview About Resistant Starches and Grains

March 28, 2016 2 Comments

Here was part one of this interview with the Well Travelled New Zealander Jake Shuster. I’d hate for you to listen to part 2 without first hearing that part one.

Here’s part 2: Podcast #43: Tubers, The Wheat Question and Iron Hypotheses with Richard Nikoley.

If part one of our interview with FreeTheAnimal.com owner Richard Nikoley was a primer on resistant starch and the modern microbiome, part two here is where we get really controversial. This celiac actually discusses whether or not it’s a good idea to eat wheat!

What can we learn about Islanders tuber consumption for gut health? How does microbiome in the air and supermarket impact wheat’s impact? Why is iron in everything?! Don’t miss Richard Nikoley’s controversial opinions here!

Do as you please.

 

Filed Under: Podcast

Low Fat Bests Low Carb In Six Month Trial And Low Carb Advocate Honestly Admits It

March 26, 2016 18 Comments

Will the critics say “the carbz weren’t low enough!”? REALLY?

Filed Under: Food, Health

Probiotics As Targeted Antibiotics

March 24, 2016 34 Comments

The primary mechanism by which probiotics work is better thought of as targeted antibiotics. NOT as a multi-vitamin that plugs deficiences.

Filed Under: Health

“Boiled mashed potatoes for miracle satiety?” Why, Yes, Peter.

March 23, 2016 40 Comments

Petro Dobromylskyj aka "Peter," has put up a post that I think is wrong but I also think is very cool and essential to understanding.

Filed Under: Food, Health

Just Let Life Get In Your Way And Embrace All Experiments

March 22, 2016 21 Comments

the last year is filled with more upheaval in my life than ever—I'm someone who moved lock, stock & barrel—in overseas shipping containers

Filed Under: Living, Food

A Low-Fat, Low-Meat 15-Bean Soup That Will Fill and Satisfy You For Weight Loss

March 21, 2016 13 Comments

You understand by now that The Potato Diet is not magic. It’s perfectly explainable and logical, based on the observations.

It happens to turn out, rather ironically, that unlike chips and fries which are crazy go-to hyper-palatable rewarding foods that people flock to and overeat by heaps and bounds, plain potatoes are the most satiating food ever measured in controlled conditions (for most people).

I’ll show you the conspicuous chart, once again.

fullness-factor

Funny how an orange is on par with a steak, both being roughly four times as satiating as potato chips. But plain potatoes blow everything else out of the water. Not by an exponential factor, but certainly by orders of magnitude.

Anyway, various readers have been finding similar satiation with a couple of other things, primarily oats, and legumes. While lentils and baked beans are on the chart and toward the right, they aren’t as clearly outlying. However, here’s where art comes into play, in my book. Essentially, we’re looking at an experiment where you get a bunch of people off the street and have them test various foods, pretty much blindsided.

But how about to the aficionado? The potato artist? The tater-Tot!?

What if the practice and discipline to eat nothing but plain boiled potatoes for a few days to a week causes some profound changes, where other common, peasant-like staples—such as oat groats and legumes—do the same thing: help you feel full for more hours. And being in an energy deficit for some hours to days is no longer as big of a deal to you?

Isn’t that what it boils down to? For whatever reason, you don’t seem to be getting the same hunger signals or impulses to eat at the same intervals, or at the same amplitude. It’s as though it’s all attenuated or dampened. I’m very curious to explore the potential psychological, neurological, and physiological underpinnings of all of that and wish to use my new podcast platform to do that the best.

I wrote this simply titled short post in January of 2009: HUNGER.

The longer I go down this path of paleo-like eating, the more I am convinced that hunger is the key. I tell people, now: ultimately, this is not a battle of the bulge, fat, or weight. This is a battle over hunger and ultimately, your hunger is going to win in the long run unless you simply have the rare constitution to be miserable all the time — like many of the calorie restriction folks do.

Unfortunately, my vision as to the solution was still very incomplete:

Fortunately, there is a solution, and that solution is to eat a natural diet of plenty of meats, fish, natural fats (animal, coconut, olive), vegetables, fruits (moderation), and nuts (moderation too).

The post continues. Lot’s more wrong or incomplete stuff. But it also got an essential thing right, and we know that’s right because it’s prima facie. You can only get fat by eating. Not eating does not make you fat. Not being hungry all the time has you eating less, less often; quod erat demonstrandum.

So to some extent, I was still embroiled with the idea that so long as it’s a “paleo” food, then it’s going to solve hunger, and you’re not going to overeat it chronically. Uh, yes, very many of you will. Whether it’s pastured eggs, nuts, huge fatty cuts of meat, avocados, coconuts, or whatever. Unlimited access, combined with a carefree budget, all licensed by a paleo or Low-Carb green-light card, will have very, very many of you overeating these foods (and if not paleo, add butter, bacon, and cheese to the list—and if paleo-ish, add nut butter and nut flours).

We’re so very invested in defending all of these great foods and indeed, they are great. All of them. For decades, they’ve been unjustly maligned, and it’s understandable now, that we feel a huge sense of relief in seeing butter in the cold section again, and news articles telling us that perhaps bird and reptile exo-wombs aren’t so bad.

But unless we have pocketbook constraints, or have to hunt, gather, and fish these foods, or otherwise go to the work of pasturing and producing, then yes, we can overindulge in them. And so it comes down to eating like a poor peasant.

Here’s the next recipe. It’ll set you back a few bucks, but it will also delight and satisfy.


Ingredients

  • 1 lb smoked pork necks (alternatively: smoked ham hocks)
  • 1 lb package bean soup mix (mine was 15-beans)
  • 2 medium yellow onions, diced
  • 1 bunch fresh parsley; chopped leaves, discard stems
  • 3 cloves of garlic, minced
  • 3-4 small carrots, diced, with skins
  • 1 small head green cabbage; 1/2 – 2/3 chopped about 1″
  • 2 14 oz cans diced tomatoes (I use the ones with oregano, garlic, etc. herbs)
  • 1 quart Kitchen Basics Chicken Stock
  • 1 quart Kitchen Basics Beef Stock
  • 1 TBS ground black pepper
  • Salt and additional pepper to taste when finished

Directions

  1. Bring pork necks, chicken and beef stock to a boil. Add water to make sure they’re covered and stay covered. Reduce heat, cover, and simmer until meat falls off the bone with a fork poke. About 2 hours.
  2. Remove the necks to a bowl and let them cool so you can handle with bare fingers. In the meantime, strain the cooking liquid and run it through your Fat Separator batch by batch. Pick the pork necks thoroughly, breaking up all the lean meat into small bits and toss them into the pot with your fat-separated cooking stocks.
  3. Add in the beans, onions, garlic, parsley, carrots, tomatoes, and pepper. Use water as necessary, but careful. Cooking releases moisture from the veggies. You can always add water.
  4. Bring it to a boil, reduce heat to low, and cover. About 2 hours.

I pictured this bowl with only minimal soupiness to illustrate what’s in play.

IMG_0367

Here’s what it looks like as just plain old soup.

IMG_0370

For the “gluttons” out there, this recipe is adapted from one of my mom’s that’s a super quick & easy (like 30 minutes or so). It’s a pound of Polish sausage chopped up, a couple of chopped onions, 2 cans diced tomatoes, half head of chopped cabbage, salt & pepper to taste. Enough water to cover, boil until done. Crazy delicious.

 

Filed Under: Health, Food

A Completely Saner Bacon, Egg, and Fried Potato Breakfast Picture

March 18, 2016 33 Comments

I wanted to cook a bacon, egg, and fried potato breakfast using just the fat from one rather lean, thick slice of applewood smoked bacon (Hempler's, if you're interested...excellent stuff).

Filed Under: Health, Food

Podcast #2 – Angelo Coppola Talks Podcasting, Paleo, and Low Meat & Fat Plant Paleo

March 17, 2016 27 Comments

podcast-header1

The brief 7-minute introduction to my new podcast can be listened to right here. Of course, much of that is superseded. The podcast will be as short or as long as it needs to be instead of 30-minutes, and instead of trying to have two guests for short interviews, it will be one guest. So, basically, conventional. I’ll likely toss in other elements along the way.

Today I interview Angelo Coppola, a seasoned blogger and podcaster for over six years, with a very high production value.

We discuss podcasting itself, plus, his personal journey from fat kid to super lean as an adult with four children and a fifth on the way.

You might be surprised about what he discovered about everyone having a piece of a puzzle, but not the whole picture. He had to put that together himself, and he’s going to tell you how.

Being 6′ and 250 lbs, he went a good part of the way with a conventional high-animal paleo Diet and kept the weight off. However, it wasn’t until he adopted a more plant-based paleo approach with relatively far less animal foods did he shed the final 30 pounds to become super-lean at 160 lbs.

The podcast isn’t yet available on iTunes but should be soon. In the meantime, I’ve got Soundcloud and YouTube.



Show Notes

  • Angelo’s Website: Humans Are Not Broken
  • What does ‘Humans Are Not Broken’ Mean?
  • The Plant Paleo Diet
  • Articles related to The Plant Paleo Diet
  • Angelo’s Podcast: Latest in Paleo
  • Episode 17 – The Diet of No-Diet (Richard Nikoley guest)
  • Latest in Paleo 74: House of Experiments (Richard Nikoley guest)
  • Latest in Paleo 97: Perfect Resistance (Richard Nikoley and Tim Steele guests)
  • Reversing Type 2 Diabetes: The University of Newcastle Research with Diet Plan
  • In Defense of Low Fat: A Call For Some Evolution of Thought (by Denise Minger at Raw Food SOS)

Thanks for listening in. You can support the show by checking into Elixa Probiotic, or by clicking here and shopping Amazon for whatever you want at any time. You can also help by promoting it on your social networks, clicking Like, a thumbs up, or whatever it may be wherever you access it.

My next scheduled guest will be Tim Steele of VegetablePharm and we’re going to be talking about potatoes.

Filed Under: Health, Podcast

Fun With Potatoes, Fun With Food, Fun With Life

March 15, 2016 61 Comments

I have crazy amounts of fun since incorporating plain old and lots of potatoes into my daily fair. The Funny thing is, it’s not much to blog about concerning alluring food. On the other hand, don’t knock it until you’ve tried it, as they say, and the word I’m getting is that more and more are doing just that and learning a great deal about themselves and food, as I have. I think just the mental rewards themselves are enough to me. Wish I knew all the elements but those, combined with a calm, sound sleep, stellar energy, never feeling run down, heightened productiveness and more are plenty for me.

Of course, there will come a time soon enough when you know you’ve conquered your Stupid Dog Brain and are ready to incorporate some additional food elements, but ones that keep with the theme. It has also changed the way I prepare regular meals. The biggest thing there is that I now cook with or add little fat of any kind. For this post, I’ll focus on the addition of beans and oats to your list of tools. In a subsequent post, I’ll cover some of the other food I’ve been preparing and how.

But first, a bit of a good-natured dig at paleo. I’ve had to have a laugh the last two mornings when I saw my own daily Paper.li come out (RSS), which is auto-generated from those I follow on social media and what of their stuff has been popular.

…

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Filed Under: Living, Food

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About FreeTheAnimal

I'm Richard Nikoley. Free The Animal began in 2003 and as of 2020, has 5,000 posts and 120,000 comments from readers. I blog what I wish...from lifestyle to philosophy, politics, social antagonism, adventure travel, nomad living, location and time independent—"while you sleep"— income, and food. I intended to travel the world "homeless" but the Covid-19 panic-demic squashed that. I've become an American expat living in rural Thailand where I've built a home. I celebrate the audacity and hubris to live by your own exclusive authority and take your own chances. [Read more...]

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