Mike Cornelison

Letters from the Lunar Outpost

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Crab Spinwich Recipe

What’s a “spinwich” you ask? A “spinwich” is my term for a sandwich using spinach & egg white slices as a substitute for bread. I coined the word because for purists, it’s not bread if it’s not based on some form of flour and while the slices could be likened to a frittata, a frittata is primarily egg-based with all the fillings mixed right in.

Directions:

Use cheesecloth to drain all the spinach from a 27 oz. can, getting every drop you can into a separate bowl. The drained juice makes for a healthy, tasty drink, ensuring you’re` getting all those good nutrients as they’re listed on the can.

(You can tell from the photo that this recipe features some pretty thick slices of spinach – just call me Popeye because I can never get enough! If you prefer a ratio with a little more filling, cut the spinach and egg white in half by using a 13.5 oz. can of spinach with 80 grams of egg white.)

In a 6.5″ x 8.5″ pyrex baking dish, thoroughly mix the drained spinach with the egg whites and then press down into a single layer. Bake at 425-degrees for 30 minutes. With a metal spatula, first pry the edges away from the dish and then work the spatula underneath, scraping out the entire layer of spinach.

Cut this layer of spinach into two halves and toast in a toaster oven. You may even choose to toast your slices twice, with the main goal being to get the slices dry enough to hold together like a sandwich.

Mix crab and monterey jack in a container and microwave for 30 seconds. The monterey jack binds the crab into a unified filling and is mild enough to let the crab flavor shine through. (You can substitute shredded mozzarella or mayonnaise for a keto-friendly recipe as well.)

Layer sliced tomato on top of the filling, season to taste with salt and pepper and enjoy!

Living Garbage Free

Recently, I was taking an Uber to the airport when a car pulled right in front of us, causing my driver to slam on the brakes, skidding and missing the other car by inches. The driver of the other car whipped his head around and started yelling at us.

My driver just smiled and waved at the guy and he was friendly and sincere in doing so. I asked him, “How can you smile and wave at that guy? He almost ruined your car and sent us to the hospital!”

This is when my driver taught me what I now call, “The Law of the Garbage Truck”. He explained that many people are like garbage trucks. They run around full of garbage, full of frustration, full of anger and full of disappointment. As their garbage piles up, they need a place to dump it and sometimes they’ll dump it on you.

He said, “Don’t take it personally. Just smile, wave, wish them well and move on! Don’t take their garbage and spread it to other people at work, on the streets or at home. The bottom line is that stress-free people do not let garbage trucks take over their day.”

Life’s too short to wake up in the morning with regrets, so love on the people who treat you right and pray for the ones who don’t. Life is ten percent what you make of it and ninety percent how you take it!

Have a garbage-free day.

~ Author unknown

The 8-Carb Burger

Here is my delicious, super keto-friendly recipe that I call my “8-Carb Burger”. The name says it all, there are only eight net carbs in the entire sandwich. By comparison, a Big Mac has 42 net grams of carbohydrates, a Whopper has a whopping 47 grams and my favorite, the Farmer Boys’ Farmer Burger, has 55!

It all starts with a couple Pyrex dishes. I got a nice deal on a set of three for only $15 at Amazon.

Over 100 years since it was invented in 1915, there’s still nothing that compares to Pyrex – it works equally well both in both microwaves and conventional ovens, the fact that it’s see-through allows you to view layered ingredients at a side angle, it’s easy to see just how clean your dish really is and everything comes clean with a little steel wool without any worries of scratching it.

(Can you tell I love my Pyrex?)

I start with the small 5.5″ x 7.5″ dish to make the buns.

  • 28g almond flour
  • 42g egg whites (or one medium-sized egg)
  • 14g melted butter
  • 1/4 tsp. baking powder
  • salt to taste

Mix it well and microwave it for 90 seconds. Note how the baking powder made the bread rise. Split that dish full of bread into two to make for a top and bottom bun and toast.

With the slightly larger 6.5″ x 8.5″ dish, I add a half-pound of ground beef, season it and then smooth it out to a flat, even layer. Split that layer of meat to make two quarter-pound patties – you can use one patty for now and one for later or use the two patties to make it a double. By using the slightly larger dish to mold the patties in the same shape as the buns, your patties should cook down to fit your buns perfectly.

(Being a bit OCD, I love it when my patties and my buns match perfectly!)

There you have it, The 8-Carb Burger, suitable for the strictest of low-carb diets.

A couple notes on carbs:

Tomatoes have 1 gram net carb for every 37 grams, otherwise, I would normally have more tomato on my burger. As it is, the tomatoes are the only ingredient adding to the egg white almond bread in this burger’s total of 8.7 net carbs. (Those 23 grams of tomato equal 0.6 net grams of carbs.)

Be careful with the mayonnaise you choose. Miracle Whip and other mayo substitutes proudly advertise that they’re lower in fat and lower in calories, but the trade off is that when they remove the fat, they dump in a bunch of
high-fructose corn syrup or cheap, refined sugar as a replacement. If you’re serious about a low-carb diet, avoid those low-fat and fat-free products and go with that delicious, zero carb, fat-laden mayonnaise!

Books I Have Known

About six years ago I started this list as a memory exercise more than anything, just trying to see how many of all the books I’d ever read that I could actually remember having read. Now the list is more of a memory exercise in trying to remember the gist of what each of these books were all about!

Abagnale, Frank
1980 – Catch Me If You Can
Abbey, Edward
1968 – Desert Solitaire
Adams, Scott
2013 – How to Fail at Almost Everything and Still Win Big
Alighieri, Dante
1320 – The Inferno
Amis, Martin
1984 – Money: A Suicide Note
Ansari, Aziz and Klinenberg, Eric
2015 – Modern Romance: An Investigation
Asher, Jay
2007 – Thirteen Reasons Why
Asimov, Isaac
1955 – The End of Eternity
Azerrad, Michael
1993 – Come As You Are: The Story of Nirvana
Backman, Fredrik
2012 – A Man Called Ove
Bible, The
circa 1st century AD – The New Testament
Bilton, Nick
2017 – American Kingpin
Blume, Judy
1970 – Are You There, God? It’s Me, Margaret
1974 – Blubber
1975 – Forever…
Booth, Stanley
1984 – Dance With the Devil: The Rolling Stones and Their Times
Bourdain, Anthony
2000 – Kitchen Confidential
Bradbury, Ray
1950 – The Martian Chronicles
1953 – Fahrenheit 451
Brooks, Terry
The Shannara Series
• 1977 – The Sword of Shannara
• 1982 – The Elfstones of Shannara
• 1985 – The Wishsong of Shannara
Brown, Dan
2003 – The Da Vinci Code
Brynjolfsson, Erik and McAfee, Andrew
2014 – The Second Machine Age: Work, Progress, and Prosperity in a Time of Brilliant Technologies
Bryson, Bill
1990 – The Mother Tongue
2003 – A Short History of Nearly Everything
Bugliosi, Vincent and Gentry, Curt
1974 – Helter Skelter: The True Story of the Manson Murders
Bukowski, Charles
1971 – Post Office
1973 – South of No North
1975 – Factotum
1978 – Women
1982 – Ham on Rye
1983 – Hot Water Music
Bulgakov, Mikhail
1940 – The Master and Margarita
Burroughs, Edgar Rice
The Barsoom Series (John Carter, Warlord of Mars)
• 1912 – A Princess of Mars
• 1913 – The Gods of Mars
• 1914 – The Warlord of Mars
• 1916 – Thuvia, Maid of Mars
• 1922 – The Chessmen of Mars
Byrne, Rhonda
2006 – The Secret
Cabane, Olivia Fox
2012 – The Charisma Myth
Capote, Truman
1958 – Breakfast at Tiffany’s
1966 – In Cold Blood
Carnegie, Dale
1936 – How to Win Friends and Influence People
Cather, Willa
1927 – Death Comes for the Archbishop
Chandler, Raymond
1939 – The Big Sleep
1940 – Farewell, My Lovely
1942 – The High Window
Chekhov, Anton
1894-1899 – Five Great Stories
1903 – The Cherry Orchard
Chrichton, Michael
1980 – Congo
Christie, Agatha
1936 – The A.B.C. Murders
Cialdini, Robert B
1984 – Influence: The Psychology of Persuasion
Clarke, Arthur C.
1953 – Childhood’s End
Cline, Ernest
2011 – Ready Player One
Clines, Peter
2014 – The Junkie Quatrain
Collins, Suzanne
2008 – The Hunger Games
Condon, Robert
1959 – The Manchurian Candidate
Conn, Peter
2013 – Great American Bestsellers: The Books That Shaped America
Conrad, Joseph
1899 – Heart of Darkness
Copeland, Stewart
2009 – Strange Things Happen: A Life with The Police, Polo, and Pygmies
Crouch, Blake
2016 – Dark Matter
Cullen, Dave
2009 – Columbine
Davis, Miles and Troupe, Quincy
1989 – Miles: The Autobiography
Davis, Stephen
1985 – Hammer of the Gods: The Led Zeppelin Saga
Dershowitz, Alan M.
2006 – Fundamental Cases: The Twentieth-Century Courtroom Battles that Changed Our Nation
Diamond, Jared
1997 – Guns, Germs and Steel
Dib, Allan
2016 – The 1-Page Marketing Plan
Dick, Philip K.
1953-1980 – The Selected Stories of Philip K. Dick, Vol. 1 & 2 (Blackstone Ed.)
1953 – Dr. Futurity
1955 – Eye in the Sky
1958 – In Milton Lumky Territory
1958 – Time Out of Joint
1959 – Confessions of a Crap Artist
1961 – The Man in the High Castle
1968 – A Maze of Death
1973 – A Scanner Darkly
1976 – Radio Free Albemuth
Dickens, Charles
1843 – A Christmas Carol
Donaldson, Stephen R.
The Chronicles of Thomas Covenant, The Unbeliever
• 1977 – Lord Foul’s Bane
• 1978 – The Illearth War
• 1979 – The Power that Preserves
Dostoyevsky, Fyodor
1846 – The Double (translated by Constance Garnett)
1864 – Notes from Underground (translated by Pevear and Volokhonsky)
1866 – Crime and Punishment (translated by Pevear and Volokhonsky)
1866 – The Gambler (translated by Constance Garnett)
1869 – The Idiot (translated by Pevear and Volokhonsky)
1872 – Demons (translated by Pevear and Volokhonsky)
1880 – The Brothers Karamazov (translated by Pevear and Volokhonsky)
Durant, Will and Ariel
1968 – The Lessons of History
Ellis, Bret Easton
1991 – American Psycho
2010 – Imperial Bedrooms
Fernandez-Armesto, Felipe
2004 – Ideas that Shaped Mankind
Fleming, Ian
1953 – Casino Royale
1954 – Live and Let Die
1955 – Moonraker
1956 – Diamonds Are Forever
1957 – From Russia with Love
1958 – Dr. No
1959 – Goldfinger
1960 – For Your Eyes Only
1961 – Thunderball
Flynn, Gillian
2006 – Sharp Objects
2009 – Dark Places
2012 – Gone Girl
2015 – The Grownup
Forsyth, Mark
2013 – The Elements of Eloquence
Frankl, Viktor E.
1946 – Man’s Search for Meaning
Frey, James
2003 – A Million Little Pieces
2005 – My Friend Leonard
Gaddis, John Lewis
2005 – The Cold War
Gaiman, Neil
1996 – Neverwhere
1998 – Smoke and Mirrors
2001 – American Gods
2005 – Anansi Boys
2007 – M is for Magic
2013 – The Ocean at the End of the Lane
Garland, Robert
2015 – Living History: Experiencing Great Events of the Ancient and Medieval Worlds
Gibson, William
1984 – Neuromancer
Gilder, George
1981 – Wealth and Poverty
Goethe, Johann Wolfgang von
1831 – Faust
Gogol, Nikolai
1842 – Dead Souls
1830-1842 – The Collected Tales of Nikolai Gogol (translated by Richard Pevear and Larissa Volokhonsky)
Golding, William
1954 – Lord of the Flies
Gottlieb, Anthony
2000 – The Dream of Reason
Greene, Robert
2001 – Art of Seduction: An Indispensible Primer on the Ultimate Form of Power
Guelzo, Allen C. and Gallagher, Gary W. and Allitt, Patrick N.
2003 – History of the United States, 2nd. Edition
Haddon, Mark
2003 – The Curious Incident of the Dog in the Night-Time
Harari, Yuval Noah
2011 – Sapiens: A Brief History of Humankind
Harvey, Hannah B.
2013 – The Art of Storytelling: From Parents to Professionals
Hawkins, Paula
2015 – The Girl on the Train
2017 – Into the Water
Hedges, Chris
2016 – Unspeakable
Heilemann, John and Halperin, Mark
2010 – Game Change
Heinlein, Robert A.
1942 – The Unpleasant Profession of Jonathan Hoag
1956 – Double Star
1961 – Stranger in a Strange Land
1963 – Orphans of the Sky
1966 – The Moon is a Harsh Mistress
Hemingway, Ernest
1929 – A Farewell to Arms
1952 – The Old Man and the Sea
1970 – Islands in the Stream
1923-1957 – The Complete Short Stories of Ernest Hemingway
Henderson, David
1981 – ‘Scuse Me While I Kiss the Sky: The Life of Jimi Hendrix
Herriot, James
1972 – All Creatures Great and Small
Hesse, Hermann
1922 – Siddhartha
Hill, Joe
2007 – Heart-Shapped Box
2010 – Horns
Hitchens, Christopher
2011 – Arguably: Essays
Hopkins, Jerry and Sugerman, Danny
1980 – No One Here Gets Out Alive
Huxley, Aldous
1932 – Brave New World
James, E.L.
2011 – Fifty Shades of Grey
Jennings, Ken
2012 – Because I Said So
Saint John of the Cross
circa 1585 – Dark Night of the Soul
Kafka, Franz
1915 – The Metamorphosis and Other Stories (trans. by Stanley Appelbaum)
Kaku, Michio
2004 – Einstein’s Cosmos: How Albert Einstein’s Vision Transformed Our Understanding of Space and Time
Kerouac, Jack
1957 – On the Road
1962 – Big Sur
Keyes, Daniel
1966 – Flowers for Algernon
Kidder, David S and Oppenheim, Noah D
2007 – The Intellectual Devotional – American History
King, Stephen
1975 – ‘Salem’s Lot
1977 – The Shining
1979 – The Dead Zone
The Dark Tower Series
• 1982 – The Gunslinger
• 1987 – The Drawing of the Three
• 1991 – The Waste Lands
1984 – Thinner
1993 – Nightmares & Dreamscapes
1996 – Desperation
1996 – The Regulators
1999 – The Girl Who Loved Tom Gordon
1999 – Hearts in Atlantis
2001 – Black House
2005 – The Colorado Kid
2006 – Cell
2008 – Just After Sunset
2009 – Ur
2011 – 11-22-63
2013 – Doctor Sleep
2014 – Mr. Mercedes
2018 – The Outsider
Knight, Molly
2015 – The Best Team Money Can Buy
Knight, Phil
2016 – Shoe Dog
Koestler, Arthur
1940 – Darkness at Noon
Koontz, Dean
1984 – The Servants of Twilight
1987 – Watchers
1990 – The Bad Place
1993 – Mr. Murder
1995 – Intensity
1998 – Seize the Night
2003 – Odd Thomas
2010 – What the Night Knows
2011 – 77 Shadow Street
2015 – Ashley Bell
Krakauer, John
1996 – Into the Wild
2003 – Under the Banner of Heaven: A Story of Violent Faith
2011 – Three Cups of Deceit
Kubica, Mary
2014 – The Good Girl
2015 – Pretty Baby
2016 – Don’t You Cry
Kyle, Chris
2012 – American Sniper
L’Amour, Louis
1953 – Hondo
L’Engle, Madeleine
1962 – A Wrinkle in Time
Lao Tzu
circa 500 BC – Tao Te Ching
Larson, Erik
2003 – The Devil in the White City
Larsson, Stieg
2005 – The Girl with the Dragon Tattoo
Lehane, Dennis
Kenzie and Gennaro Series
• 1994 – A Drink Before the War
• 1996 – Darkness, Take My Hand
• 1997 – Sacred
• 1998 – Gone, Baby, Gone
• 1999 – Prayers for Rain
• 2010 – Moonlight Mile
2001 – Mystic River
2003 – Shutter Island
2006 – Coronado: Stories
Coughlin Series
• 2008 – The Given Day
• 2012 – Live by Night
• 2015 – World Gone By
2014 – The Drop
2017 – Since We Fell
L’Engle, Madeleine
1962 – A Wrinkle in Time
Lewis, C.S.
1942 – The Screwtape Letters
1950 – The Lion, the Witch and the Wardrobe
1952 – Mere Christianity
Lewis, Dan
2013 – Now I Know: The Revealing Stories Behind the World’s Most Interesting Facts
2014 – Now I Know More: The Revealing Stories Behind Even More of the World’s Most Interesting Facts
London, Jack
1903 – The Call of the Wild
1906 – White Fang
1913 – John Barleycorn
Best of Jack London Short Stories
Lovecraft, H.P.
1917 – Dagon
1931 – At the Mountains of Madness
1931 – The Shadow Over Innsmouth
Lowndes, Leil
1999 – How to Talk to Anyone: 92 Little Tricks for Big Success in Relationships
Lowry, Malcolm
1947 – Under the Volcano
Machiavelli, Niccolò
1532 – The Prince
Manson, Mark
2016 – The Subtle Art of Not Giving a Fuck
Marquez, Gabriel Garcia
1967 – One Hundred Years of Solitude
Martel, Yann
2001 – Life of Pi
Max, Tucker
2006 – I Hope They Serve Beer in Hell
2010 – Assholes Finish First
2012 – Hilarity Ensues
2012 – Sloppy Seconds: The Tucker Max Leftovers
2015 – Mate: Become the Man Women Want
McCarthy, Cormac
1985 – Blood Meridian or the Evening Redness in the West
2005 – No Country for Old Men
McCourt, Frank
1996 – Angela’s Ashes
McCullough, David
2005 – 1776
McWhorter, John
2008 – Our Magnificent Bastard Tongue: The Untold History of English
2013 – Language A to Z
Melville, Herman
1851 – Moby Dick
Miller, Henry
1934 – Tropic of Cancer
1936 – Black Spring
1939 – Tropic of Capricorn
Mitchell, Stephen
2004 – Gilgamesh: A New English Version
Mitnick, Kevin
2011 – Ghost in the Wires: My Adventures as the World’s Most Wanted Hacker
Morrison, Toni
1977 – Song of Solomon
Mosley, Walter
2004 – The Man in My Basement
2005 – Cinnamon Kiss
2006 – Fortunate Son
2012-2013 – Crosstown to Oblivion (Sextet)
Mullen, Thomas
2006 – The Last Town on Earth
2011 – The Revisionists
The Darktown Series
• 2016 – Darktown
• 2017 – Lightning Men
Musashi, Miyamoto
1645 – The Book of Five Rings
Nabokov, Vladimir
1934 – Despair
1955 – Lolita
Nevin, David
1997 – 1812
Nietzsche, Friedrich Wilhelm
1532 – The Prince
O’Hara, John
1934 – Appointment in Samarra
O’Neill, Bill
2017 – The Fun Knowledge Encyclopedia
Orwell, George
1933 – Down and Out in Paris and London
1945 – Animal Farm
1949 – 1984
Palahniuk, Chuck
2009 – Pygmy
Pirsig, Robert M.
1974 – Zen and the Art of Motorcycle Maintenance: An Inquiry into Values
Plath, Sylvia
1963 – The Bell Jar
Quick, Matthew
2008 – The Silver Linings Playbook
Rand, Ayn
1938 – Anthem
1964 – The Virtue of Selfishness
Rice, Anne (as A.N. Roquelaure)
1983 – The Claiming of Sleeping Beauty
1984 – Beauty’s Punishment
1985 – Beauty’s Release
Rimbaud, Arthur
1873 – A Season in Hell and The Drunken Boat (translated by Louise Varese)
Robbins, Anthony
1988 – Personal Power
2000 – Get the Edge
Roberts, J.M.
1994 – The History of the World
Ronson, Jon
2004 – The Men Who Stare at Goats
2011 – The Psychopath Test
2012 – Lost at Sea: The Jon Ronson Mysteries
2017 – The Butterfly Effect
Rosenberg, Joel C.
2010 – The Twelfth Imam
Rowell, Rainbow
2011 – Attachments
Rule, Anne
1998 – Bitter Harvest
Safire, William
1980 – On Language
Sagan, Carl
1994 – Pale Blue Dot
Salinger, J.D.
1951 – The Catcher in the Rye
1961 – Franny and Zooey
Sebold, Alice
2002 – The Lovely Bones
Sendak, Maurice
1963 – Where the Wild Things Are
Setterfield, Dianne
2006 – The Thirteenth Tale
2013 – Bellman & Black
Sincero, Jen
2013 – You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life
Sinclair, Upton
1906 – The Jungle
Slim, Iceberg
1967 – Pimp: The Story of My Life
Sloan, Robin
2012 – Mr. Penumbra’s 24-Hour Bookstore
Sowell, Thomas
2005 – Black Rednecks and White Liberals
Standiford, Les
2015 – Water to the Angels: William Mulholland, His Monumental Aqueduct, and the Rise of Los Angeles
Stearns, Peter N.
2007 – A Brief History of the World
Stedman, M.L.
2012 – The Light Between Oceans
Steinbeck, John
1937 – Of Mice and Men
1939 – The Grapes of Wrath
1952 – East of Eden
Stein, Garth
2008 – The Art of Racing in the Rain
Stern, Howard
1993 – Private Parts
1995 – Miss America
Stoker, Bram
1897 – Dracula
Stoler, Mark A.
2012 – The Skeptic’s Guide to American History
Straub, Peter
1979 – Ghost Story
1990 – Houses Without Doors
1999 – Mr. X
2007 – 5 Stories
2010 – A Dark Matter
Strauss, Neil
2005 – The Game: Penetrating the Secret Society of Pickup Artists
2015 – The Truth: An Uncomfortable Book About Relationships
Sullivan, Jay
2017 – Simply Said: Communicating Better at Work and Beyond
Sun Tzu
circa 512 BC – The Art of War
Susann, Jacqueline
1966 – Valley of the Dolls
Swarup, Vikas
2005 – Q & A
Tanner, Stephen
2002 – Afghanistan: A Military History from Alexander the Great to the Fall of the Taliban
Tartt, Donna
1992 – The Secret History
2002 – The Little Friend
Tolkien, J.R.R.
1937 – The Hobbit
The Lord of the Rings
• 1954 – The Fellowship of the Ring
• 1954 – The Two Towers
• 1955 – The Return of the King
Tolstoy, Leo
1863 – The Cossacks
1899 – Resurrection
1886-1909 – The Death of Ivan Ilyich and Other Stories
Toole, John Kennedy
1963 – A Confederacy of Dunces
Tur, Katy
2017 – Unbelievable
Various Authors / Anthologies
2002 – Classic Russian Short Stories (Audio Connoisseur)
2013 – The Mystery Box
2010 – Stories: All-New Tales
Voltaire
1759 – Candide
Vonnegut, Kurt
1959 – The Sirens of Titan
1963 – Cat’s Cradle
1968 – Welcome to the Monkey House
1969 – Slaughterhouse-Five, or The Children’s Crusade: A Duty Dance with Death
1973 – Breakfast of Champions, or Goodbye Blue Monday
1982 – Deadeye Dick
Warren, Robert Penn
1946 – All the King’s Men
Weir, Andy
2011 – The Martian
2017 – Artemis
White, E.B.
1952 – Charlotte’s Web
White, T.H.
1958 – The Once and Future King
Wilder, Thornton
1927 – The Bridge of San Luis Rey
Williams, Tad
2012 – The Dirty Streets of Heaven
Winchester, Simon
1999 – The Professor and the Madman
2004 – The Meaning of Everything
2015 – Pacific
Wodehouse, P. G.
1919 – My Man Jeeves
Wooten, Victor
2008 – The Music Lesson: A Spiritual Search for Growth Through Music
Zafon, Carlos Ruiz
2001 – The Shadow of the Wind

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