Well, folks, today is your rest day. Relax, enjoy time with family and watch some football! (Go Colts!)
I hope you’re learning a little more about the training program, your nutrition and even what goals you may have. Speaking of which, today, I want you to write down 1 to 3 goals that you have in the next 6 months. And it needs to be quantifiable… not just “lose weight” or “get in shape.” Something like:
*10 military pushups
*3 unassisted chin-ups
*Drop 3% body fat
*Lose 2 inches off my hips
*Run a 5k in under 25 minutes
*Compete in a powerlifting competition
*Complete 100 kettlebell swings in a single workout
Notice how I didn’t just say “lose 10 pounds”. Sure, that may be a quantifiable number, but we don’t want to just lose weight. We want to lose body fat. That’s why the measurements and body fat percentage is more important than the scale. So go ahead, write down 1-3 goals. Feel free to send them to me or comment here for some friendly accountability. I’d love to see what you all are striving for!
Now, onto the good stuff….
I was surfing the ‘net looking for some quick low carb, single serving brownies that could be make in the microwave. Similar to those mug cakes you see, but I wanted something that didn’t have white flour or sugar in it. I came across a few recipes, noted some of the necessary ingredients and threw something together. This was trial and error and it turned out marvelous!!
Low Carb Single Serving Brownie
1 Tbsp coconut oil (melted)
1 egg white
2 Tbsp almond flour
1 tsp unsweetened dark cocoa powder
1/4 tsp baking powder
3 packets of Splenda
Mix all the ingredients together until well blended. The batter will be slightly lumpy, just make sure it is well mixed. Place the batter in a small glass bowl (mine is approximately 4-5″ across. Microwave for 40 seconds. (Microwaves may vary, so check at 30 or 40 seconds. If the center or bottom is not set, then go for another 10 seconds.)
Approx. Nutritional value: 21 grams fat, 8 grams protein, 3 grams carbs
This is perfect for a low carb treat. For me, I use it on nights that I’m not carb backloading.
I really enjoy putting a scoop of homemade peanut butter on top while it’s still warm. The peanut butter gets all melty and gooey…. Eat and enjoy.
You can also whip up some heavy cream into some homemade whipped topping and add a dollop on top. (As pictured. Photo courtesy of my husband.)