Almond Biscuits/Scones

2 1/2 c almond flour
1/2 tsp salt
1 1/2 tsp baking soda
Optional spices (I use ~1/8 tsp cinnamon if making them plain or with dried
1/2 c coconut oil
2 eggs
Optional dried fruit/ham/whatevs

Dried ingredients in food processor. Pulse.
Add coconut oil. Process until smooth.
Add eggs and process until just mixed.
If adding dried fruit, fold it in in a separate bowl.
Portion onto parchment cookie sheets. 1/4c or 1/3c per scone is nice.
Bake at 350 for ~25 minutes.


  • 3 3/4 cups whole milk
  • 3 tbsp vinegar
  • 26 tbsp melted butter + 4 tbsp for greasing the pan (1 lb total)
  • 5 1/4 cups cornmeal
  • 1 1/2 cups AP flour
  • 4 1/2 tsp baking powder
  • 3 tsp salt
  • 4 tbsp sugar
  • 6 eggs

  1. Preheat oven to 375F
  2. Warm the milk in the microwave 1 minute just to get the "fridge" off. Add the vinegar and stir. Let stand for at least 5 minutes.
  3. Place a large cast iron pan over medium heat. Melt the 4tbsp butter and remove from heat and move it around so the pan is coated on the bottom and up the sides.
  4. Combine all of the dry ingredients in large bowl. Mix in the eggs, then the melted butter and soured milk.
  5. Pour batter into greased pan and smooth out the top with a spatula if needed.
  6. Bake 30 minutes or until a square-round toothpick inserted in the center comes out clean.

Rhubarb Almond Crumble

1 1/2 sticks butter
3c almond flour
3tsp baking powder
1tsp salt
4 eggs

8c coarsely chopped rhubarb
1 1/2 cups sugar
8oz cream cheese cut into ~32 chunks (optional)

  1. In a food processor or large bowl, cut together all dough ingredients
    except eggs to form a crumbly dough.

  2. Add eggs and mix until just mixed.

  3. Coat bottom of 13x9 glass dish with 1/2c sugar.

  4. Spread 1/4-1/3 of the rhubarb on top of the sugar.

  5. In large globs distributed evenly, add the dough to the dish.

  6. Pour the rest of the rhubarb into the dish, being sure to fill gaps
    between dough globs.

  7. Optionally place the cheese bits evenly over the top.

  8. evenly coat with the remaining 1c sugar.

  9. Bake at 350F for 40-45 minutes. Tips of the dough should be just

  10. Serve warm.


Oatmeal Recipe

lalabob11's oatmeal recipe:
Base Ratios:
1/2 cup old fashioned oats
1 Tbsp flax meal
1 tsp bran (oat or wheat)

I usually mix this up in a big glass jar and multiply the base ratios by 6 to get:
3 cup old fashioned oats
6 Tbsp flax meal
2 Tsp bran (oat or wheat)

To cook:
Use one part mix to 2 parts liquid (water, soy milk, milk, etc.) and microwave in a bowl that has a lot of extra room--it gets big as it boils and will boil over if it's in a smaller bowl.
I usually use 1/3 cup mix and 2/3 cup soy milk and microwave on 90% power for 3 minutes.
Sweeten/flavor with honey, agave nectar, yogurt, jelly/jam, apple butter, sugar, fresh or dried fruits, nuts, or whatever else you can think of.

Tofu with broccoli

2-4 heads of fresh broccoli cut into florets and 3/4" dice.
2-3 12oz blocks of extra firm tofu, drained, each block cut into 32 even blocks
deep frying oil (peanut or coconut work best)

dried whole Asian long chiles to taste (I usually use ~10 chiles per block of tofu)

4-8 tbsp soy sauce
1-2 tbsp garlic powder (add to soy sauce in a small bowl; mix when added and again just before using)

4-8 tbsp rice wine
1-2 tbsp cornstarch or potato flour (add to rice wine in a small bowl; mix when added and again just before using)

1. On high heat, heat 1.5 inches of oil in your wok until it just barely starts to smoke.
2. Deep fry tofu in 3-5 batches, until it is crispy on the outside. Let the oil get back up to near-smoke-point between batches; as the oil is used, the smoke-point will lower, so beware that you'll have less time between batches. The fried tofu can rest in a large bowl;
don't use any paper towels to "drain" it as it will actually end up greasier that way.
3. Discard nearly all of the oil, leaving just enough for the upcoming stir-frying.
4. Add the chiles and let them cook for just a few moments (30 seconds would be a long time) to release some of their flavor into the oil and slightly caramelize (there is very little sugar in them, but there is some). Be careful to not burn the chiles.
5. Add the broccoli and fry until bright (1-4 minutes), stirring constantly.
6. Add the soy sauce mixture and then the tofu. Fry another 1-2 minutes.
7. Add the rice wine mixture and fry another 1-2 minutes to thicken the liquid in the wok and cook the starch (uncooked cornstarch taste ruins the dish).
8. Transfer to a large serving bowl to stop the cooking.
9. Optionally serve over rice or noodles.

Bacon Jam and Almond Bread

Bacon Jam makes ~3 pints.

1.5 lbs of the fanciest bacon you can find (e.g.
http://www.skagitriverranch.com bacon) chopped into strips 1/2" or smaller
3 large onions chopped fine
3 tbsp crushed garlic
3/4 cup cider vinegar
3/4 cup brewed coffee
1 envelope gelatin
1/3 cup cold water

  1. Fry the bacon until mostly crispy.

  2. Move the cooked bacon into the slow cooker, leaving the grease in the

  3. Fry the onion and garlic in the grease until the onions are all clear
    and starting to brown.

  4. Add the vinegar and coffee to the onions and boil 1 minute.

  5. Transfer the onion mixture to the slow cooker and stir thoroughly.

  6. Cook on low, partly covered for 12 hours.

  7. Add one envelope of gelatin to 1/3 cup cold water.

  8. Blend slow cooker contents with immersion blender (or transfer to a
    food processor and blend it).

  9. Add the gelatin to the rest and stir.

  10. Transfer to jars and refridgerate. It should last at least 4

Next time I make it, I'm going to double the recipe so it fits in my
slow cooker better.

Almond Bread makes 1 loaf

5c almond flour
2 tsp salt
2 tbsp baking soda
6 eggs
1 tbsp cider vinegar

  1. Mix dry ingredients in a large bowl.

  2. In a separate bowl, whip eggs and vinegar.

  3. Mix eggs into dry ingredients.

  4. Pour into 4"x8" loaf pan.

  5. Bake at 300F for 45 minutes or until toothpick in center comes out
Running Shrimp


I am not a doctor nor trainer. This is not medical advice. Use at your own risk.

For about 9 weeks ending 2 weeks ago, I was running three times a week using the Couch to 5K plan (http://www.coolrunning.com/engine/2/2_3/181.shtml). It's gotten cold and I've discovered that I just can't force my body to run for 30 minutes straight in this cold (it might be better once it gets warmer).

I was also doing pushups on the http://www.hundredpushups.com/ plan, but hit a wall in week 3 (I spent 2 weeks trying and failing to complete week 3 day 1 column 3, dropped to column 2 and then got stuck on week 3 day 2 column 2).

I changed to just doing one set of "max" count pushups every day and that worked for a while (when I started doing max every day, I was doing about 30 and now I max at 38-41), but I want to be doing more various exercises.

The Hacker's Diet (http://www.fourmilab.ch/hackdiet/) has an exercise plan that's meant to be done every day without any special equipment. Every day, you do all of the exercises on your rung. If it feels too hard or too easy, decrease or increase a rung the next day. I didn't like the split between "introductory" and "lifetime" exercises and also wanted to change some of the exercises, so I made my own chart.

This morning I started on rung 4. It was too easy, so I'll be on 5 tomorrow. I think I'll end up at something like rung 9 within a week and then increase slowly from there.

The Chart

The Exercises
Bend (http://www.fourmilab.ch/hackdiet/e4/)
"Stand upright with your legs apart, hands outstretched above your head. Bend forward and touch the floor between your legs, bounce up a few inches, and touch the floor again. Then straighten up and bend backward. Repeat the specified number of times."

If you have a BOSU Ball (http://www.amazon.com/gp/product/B002BUJ8RI/), do Myostatic Crunches:
"Sit on the ball with feet on the floor. Roll down the ball until your lower back is supported by the ball. Extend your arms out over your head (they should be parallel to the floor here with biceps touching your ears). Keeping your arms extended, curl your body up until your arms are pointed to the ceiling. Lower yourself back to the starting position. Repeat." (http://www.fitnessyourwayonline.com/3-ab-exercises-to-get-ripped)
If you don't have a ball, do "more" bicycle crunches than the chart shows ("more" should be somewhere in the 1.5x to 2x range, but I'm not sure what the right number is). The Bicycle Crunch is best explained with a video: http://www.ehow.com/video_2351933_bicycle-crunch-exercises-abs.html

Cat Vomit (http://www.howtogetabsinaweekinfo.org/)
"To begin this exercise, you must get down on all fours, keeping your eyes focused directly beneath your head or slightly to the front. Be sure not to strain your neck or arch your back. Exhale heavily from your mouth until you can't push out any more air. From this forcing out of all of the air in your body, your abs should be fully contracted. Then you pull your navel inward toward the spine with as much force as you can and hold it for eight to twelve seconds. After you have held this position for the eight to twelve seconds, inhale fully through your nose. For your rest between reps, take one breath, exhaling slowly out of the mouth and inhaling at the same rate through the nose."

Prone Lift (http://www.fourmilab.ch/hackdiet/e4/)
"Lie face down on the floor, legs slightly apart, with the palms of your hands under your thighs. Lift both legs, bending at the hip, at least high enough that your thighs are lifted from your hands. Simultaneously lift your head and shoulders from the floor. Smoothly lower your head, shoulders, and both legs. Repeat the specified number of times."

Push-up (http://www.fourmilab.ch/hackdiet/e4/)
"Lie face down on the floor with palms just outside your shoulders and arms bent. Keeping your back straight, pivoting on your toes, lift your body until your arms are straight. Then smoothly lower your body back to the floor, touching your chest. Repeat the specified number of times."

Run/Jump (http://www.fourmilab.ch/hackdiet/e4/)
"Run in place at a brisk pace for the specified number of steps, lifting your legs 4 to 6 inches from the floor with each step. Every 75 steps, stop and do 10 'jumping jacks': stand with your legs together, arms at your side. Jump up in the air, extending your legs to the side and your arms upward as high as you can (ideally touching your fingers together above your head, but at least above your shoulders). Then jump up again, bringing your legs back together and your arms back to your side.
The 'Count' column in the table makes it easier to keep track of the running and jumping phases of this exercise. The first number is how many complete sets of 75 steps of running and 10 jumping jacks you should perform. The second number [the +Steps column] gives the number of extra steps you should run after the last full set (don't jump after these final steps).
Be sure to count a step in running only as your left foot touches the floor, not every time either foot touches. The easiest way to keep count is to repeatedly count to 75 as you run, do the ten jumps, then start counting from 1 again for the next running phase. I find that keeping count of the number of complete sets of running and jumping is best done by setting out a number of coins equal to the number of sets you're doing at the current rung and moving a coin from one pile to another after each set is completed."

NC pulled pork

This recipe is really rough; I may update it to be cleaner eventually.

Fresh ham or pork shoulder (you want something fatty).
Salt and fresh ground coarse pepper in equal proportions.
Hickory chips or chunks as appropriate for your smoker.

cider vinegar
Tabasco (roughly 2 tbsp added to each cup of cider vinegar)
red pepper flakes
garlic power

The night before you plan to cook, crust the pork in salt and pepper. You want to barely be able to see the meat through the seasoning. Set in fridge to marinate overnight.

Make the sauce now (the night before) so the ingredients can really mix and the garlic can fully rehydrate. Just mix it all up. It should be quite spicy and vinegary but with a hint of sweetness. A 12lb pork shoulder needs about a half gallon of sauce. If you make extra sauce, you can also make coleslaw (pork+slaw sandwiches are awesome). For coleslaw, chop green cabbage into 1/2" squares and add sauce until the cabbage is all wet but not swimming too much. Let the coleslaw sit in the fridge at least 8 hours before serving, stirring it at least once during the marination.

Prepare your smoker. Smoke the pork, fat side up until well done. Depending on your set up, this could take as little as 4 hours, but is probably more like 8-10 hours.

With insulated vinyl gloves and a large bowl, pull the crust and burnt fat off and put to the side. Tear the remaining meat into tiny bits, removing any very large hunks of fat. Add some sauce and let it sit for at least 20 minutes. The goal here is for the vinegar and fat to react, turning into a mildly spicy gel thinly coating all of the meat.

While that's sitting, scrape the uncooked fat from the burnt crust, and then chop up the crust. This is traditionally called "brownies" and used as garnish on an individual sandwich.



I've been dieting pretty seriously for a few months. I'm at my lowest adult weight by a significant amount. I was 235lbs when I graduated high school in June 1998. In May 2000, I was up to 315lbs. This morning, I was 192.4lbs.

I eat low-carb Sunday-Friday and cheat and eat without restrictions on Saturday. I fast most of the day Sunday, Tuesday, and Thursday, eating only breakfast. I add a second cup of beans to my eggs (see below) on fasting days.

In addition to the change in diet, I do kettlebell swings at least twice a week and some cycling for fun. I need to start doing some ab exercises since my belly is the only considerably flabby part of me left.

I use sparkrecipes.com to figure out the nutrition info of the meals I make. I don't do this all the time, just when I want to calculate something, i.e. I make lots of things I don't put in there. I did the following calculations some because I was curious and some because I wanted to put some data into a diet discussion I was having with someone.

Here's roughly what I eat for breakfast every day:
    3 eggs (free range, no antibiotics)
    4 oz frozen spinach (the bag kind, not the brick)
    1 tbsp flax oil (Barlean's High Lignan)
    1 cup prepared black beans
    hot sauce, salt, pepper to taste 
    Calories:         578.7 
    Total Fat:         27.2 g
    Cholesterol:      555.0 mg
    Sodium:           286.1 mg
    Total Carbs:       46.8 g
        Dietary Fiber: 19.4 g
    Protein:           37.4 g 

Here's a usual sort of lunch (in only eat lunch MWF):
    4.5 oz fresh spinach (half a standard 9oz bag of prewashed spinach)
    4 oz of cooked flank steak strips
    1 tbsp flax oil (Barleans High Lignan)
    1 tbsp walnut oil
    2 tbsp cider vinegar
    1 tsp garlic powder 
    Calories:        451.0 
    Total Fat:        33.6 g
    Cholesterol:      56.7 mg
    Sodium:          196.0 mg
    Total Carbs:       9.0 g
        Dietary Fiber: 4.4 g
    Protein:          27.6 g 

My dinners have the most variety. Here's something I made last week (I only eat dinner MWF):
    2 qts of various lentils
        (I used mostly toor dal and masoor dal, but there was also some moong
         beans and split peas).
    2 1lb bags of mixed vegetables
        (prefer Albertson's Fiesta Mix which has broccoli, red pepper, green
         beans, and 2 kinds of beans)
    1 tbsp flax oil
    Spices to taste. (I used 1/2 cup of dried NM green chile peppers) 
    Servings Per Recipe: 8
    Amount Per Serving
    Calories:         338.0 
    Total Fat:          6.4 g
    Cholesterol:        0.0 mg
    Sodium:           138.9 mg
    Total Carbs:       67.3 g
        Dietary Fiber: 21.2 g
    Protein:           21.7 g

Assuming I ate two servings of the dinner, my day had the following nutrition info:
    Calories: 578.7 + 451.0 + 676.0      = 1705.7
    Total Fat: 27.2 + 33.6 + 12.8        = 73.6 g
    Cholesterol: 555.0 + 56.7 + 0        = 611.7 mg
    Sodium: 286.1 + 196.0 + 277.8        = 759.9 mg
    Total Carbs: 46.8 + 9.0 + 134.6      = 190.4 g (124.2g digestible when you subtract the fiber)
        Dietary Fiber: 19.4 + 4.4 + 42.4 = 66.2 g
    Protein: 37.4 + 27.6 + 43.4          = 108.4 g

So, I'm not doing extreme caloric restriction (though it is a factor), but I am doing very high fiber and protien while staying low-carb. I'd like to be able to keep the digestible carbs below 100g, but I can't reasonably do that and be consuming remotely close to this much fiber. There's flax oil in everything because it bumps the calories and the fiber while also having a bunch of Omega-3 and other nutrients. I also take a "men's" multivitamin, 2g vitamin C, 500iu vitamin D, and 75mg Niacin every day.

During the week, I might drink dry red wine. Saturdays I drink whatever I want. Separately from the dieting, I have been managing my drinking (if I don't do this I know would be an alcoholic) by logging all of my drinks. I earn one point per day and drinking a glass of wine, a pint of beer, or a shot of liquor costs one point. I can spend points before I earn them, but I can't go beyond a balance of -10. Once I'm satisfied with my weight and have a balanced maintenence diet in place, I may bump the points earned per day to 1.5 or 2.0. I'm not sure how I'll feel when I get there; my current system (in effect since late December) is probably a little more restrictive than I need.

Cheesecake Recipe


2 gal whole milk
2 cup fresh-squeezed lemon juice (~6 large lemons)

1 cup flour
1/4 cup sugar
1 tsp. grated lemon rind
1 tsp. vanilla
1 egg yolk
1/4 lb. softened butter

1 lb cream cheese (room temp)
Fresh cheese from above
1 3/4 cup sugar
3 Tbsp. flour
1 1/2 tsp. each of grated orange and lemon rind
5 whole eggs (room temp)
2 egg yolks (room temp)
1/4 teaspoon vanilla
1/4 cup heavy cream

Fresh cheese:
1. Slowly heat 2 gal of milk to almost boiling (at least 190F but not over 205F).
2. Stir in lemon juice.
3. Turn off heat. Wait at least 5 minutes, stirring occasionally.
4. Strain through fine cheesecloth removing nearly all of the whey.

Crust (prepare the crust while making the fresh cheese):
1. In large bowl combine flour, sugar, lemon rind and vanilla.
2. Make a well in the center of mixture, add egg yolk and butter and form into a dough.
3. Wrap in waxed paper and chill for 1 hour.
4. Butter the bottom of a 9-inch springform pan.
5. Ball 2/3 of the cold dough and get it smooshy in your hands. Press it into a thin, even layer on the bottom of the pan, being careful to go to the corners but not up the walls.
6. Bake in preheated 400°F oven for 10 minutes until lightly browned, then remove and let cool.
7. Break remaining dough into 4 small snakes. Line the sides of the pan with the dough (the 4 snakes make it easier because you can do it 1/4 of the way around for each). The dough should be thick on the bottom and taper to nothing about 1" up the wall.

1. In 6qt mixer bowl combine the cream cheese, fresh cheese, sugar, flour, and orange and lemon rind.
2. Add eggs, egg yolks, vanilla and beat well.
3. Add heavy cream and blend thoroughly.

1. Add filling to crust.
2. Bake at 500°F for 10 minutes (rotate cake at 7m), then bake at 200°F for 140 min. Do not open the oven door between rotating and the 140 min timer beeping.
3. Check center with a square round wooden toothpick (no other shape really works right). The toothpick should have some cheese "grains" on it, but not be visibly wet. If wet, bake longer.
4. Allow cheesecake to cool on counter for at least 30min then refrigerate.
5. The cake should mostly separate from the pan walls as it cools. Before opening the spring, slide a knife along the edge to separate the crust from the walls.