<p>That’s good. Yep, Jack White is a fixture around here, too. They don’t call it Music City for nothin’ !</p>
<p>…and all we’ve got is some lousy grunge rock! Lucky you. </p>
<p>I managed to run 7.1 miles in an about an hour, then sprinted to shower and change into decent clothes to go to dinner. Had to apply tons of makeup to cover my face which was still beet red after the run. Oh, well, tomorrow is a rest day, but I will pick up where I left on Monday.</p>
<p>When is your half marathon. BB?</p>
<p>Walking at the beach yesterday and today – no time to get to the gym. This morning I was out VERY early – just me, the birds, the bunnies, and my latest music “find” on the iPod – Michael Franti & Spearhead. Love his reggae/hip-hop/folk style – makes me feel happy! Yesterday I actually spent some time getting my RDA of vitamin D.</p>
<p>I was at the grocery store this afternoon and a lady in a motorized shopping cart plowed into my cart. The cart then plowed into my stomach. I just stood there making sure that I wasn’t injured. I think the lady didn’t know whether I was hit or not as I didn’t have any reaction.</p>
<p>Always good to have really strong abs.</p>
<p>Very Happy - I have a couple of songs that I use for pacing. When I am in a race and I am not sure how fast I am going, I mentally start to sing those songs to see if I am on track - can’t do it for long, it takes too much focus, but it is sort of a security blanket. My race pace is Michael Jackson’s Beat It.</p>
<p>And from the low carb/high fat department:</p>
<p>2 racks of baby back ribs and an 8 pound Boston butt are officially on the smoker. I’m figuring 4 to 6 hours for the ribs. Could be midnight on the Boston butt.</p>
<p>BCEagle- Glad you are OK. Another benefit to exercising!</p>
<p>This morning on my run I realized Nashville Cats is a good pacing song. Keeps my feet turning over instead of sticking to the ground!</p>
<p>Having three couples over for dinner. For the main course, baby back ribs with hoisin sauce, corn on the cob, worknprogress’s veggie and pasta salad. For dessert, homemade blueberry pie. Yummm. Lots and lots of fresh food. I do love summer.</p>
<p>Hey, VHappy, hope they enjoy it!</p>
<p>Corn in Lancaster County is just out of this world. Corn plus Washington Boro tomatoes is considered a feast. We even have a tomato festival in Washington Boro. </p>
<p>Now for blueberries, we need to feast on those from New Jersey or other coastal states. We just don’t do as well with blueberries. </p>
<p>I love summer eating, too!!</p>
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<p>That sounds good. I’m going with my homemade South Carolina style mustard sauce this time. I’ve backed off on the sugar, so my sauces isn’t as sweet as I like. Oh, the sacrifices we make for our waistlines, huh? Not as much sugar in the sauce for our baby back pork ribs! Diet? What diet?</p>
<p>I’m at the three hour mark on the ribs and one little bit “just happened” to “fall off” the end of one of the slabs. So, of course I had to sample… :)</p>
<hr>
<p>I spent a while trying to get accurate calorie counts on baby back ribs. True to form, the entries at Livestrong were all over the place. Some of them were based on weight of the cooked meat taken off the bone. Like I’m really gonna do that. The only meat coming off the bone of my baby backs is going straight into my mouth! I did find nutritional info for a half rack of baby backs at Longhorn Steakhouse. 550 calorie per half slab (1100) per slab and that probably includes some sauce.</p>
<p>I’m planning on eating about 3/4 slab, plus an ear of corn (w/ about a tsp of butter), so I’ve got dinner pegged at about 969 calories (825 for the ribs). I think I’m going to really let my hair down and have a beer!</p>
<p>Today’s workout</p>
<p>Stairmaster Intervals for 3 miles/45 minutes.
HR was in the mid to high 170s on the “sprints”. </p>
<p>The steam shower felt great afterwards.</p>
<p>Main meal today - Indian eggplant bartha over beet greens with a coconut flour “crepe” used like Indian bread. Almond milk has been a good substitute for milk and cream. I do miss my Fage yogurt.</p>
<p>CJane – do you make the coconut flour crepes? Buy them? Where?</p>
<p>Love, love, love Baigan Bartha.</p>
<p>Well, my baby back ribs were outstanding! Ended up cooking them for five hours. I went with just the half rack, plus a roasted corn on the cob, plus an Ipswitch Oatmeal Stout Ale. Now, I’m feeling completely patriotic!</p>
<p>More ribs tomorrow and I froze two half slabs. Two 4 pound pieces of Boston butt are still going strong on the smoker, seven hours and counting.</p>
<p>I’m under 1900 calories for the day, but a huge carb fest with the corn, the ale, the barbq sauce, and the split pea soup for lunch, plus a bowl of fresh strawberries I’m got for dessert. 40% carbs today, 177 g.</p>
<p>arabrab- I am supporting a family member who has decided to do a “paleo” diet for 30 days, so no wheat flour or grains, rice, sugar, dairy, soy, potatoes, legumes, peanuts etc.</p>
<p>I have been making the coconut flour crepes - coconut flour mixed with eggs and almond milk and using them as a bread/pancake substitute. They are difficult to flip, so tomorrow I am going to try to steam the batter in the microwave and attempt a type of idli. (the batter resembles idli batter, so I am hopeful)</p>
<p>I love baigan bartha and have been known to eat it for breakfast, and I prepare many of my veggies Indian-style, which is working out well with the “paleo thing”, substituting ghee and eliminating yogurt 
Sadly, no pulses allowed, either.</p>
<p>Rob’s Red Mill makes coconut flour. I’ve seen it at Whole Foods in their Rob’s Red Mill section in their Fresh Pond, Cambridge store (which is a large store).</p>
<p>I had a look at tempeh which is a soy product - near perfect for low-carb meals. Lots of protein and almost all of the carbs are fiber. Only thing is that I can’t stand the consistency. I will give it another shot though - and my wife has said that she’ll make some curry to go with it.</p>
<p>Yes, I am using Red Mill coconut flour (had to go to Whole Paycheck for that, but got reasonably priced almond meal at Trader Joe’s, which I have used in lieu of breadcrumbs successfully)</p>
<p>My wife has a machine for grinding stuff so perhaps we could buy coconut flakes (cheap at our regular market I believe) and grind them ourselves. Almond Meal (Red Mill) is about $10/pound at our grocery store. At that price, I’d rather just eat the almonds. A coworker buys it in 24 pound bags for less than half that but the problem for us would be storage. We would have to store it in the freezer and that would take up a lot of space. My coworker stores her almond flour in the freezer and my wife stores her almonds in the freezer too.</p>
<p>CJane – do you make your own baigan bartha? If so, would you pm me with the recipe?</p>
<p>arabrab, check your inbox</p>