10. I constantly have to re-adjust my posture while working.

9. The produce department at Wegmans actually made me salivate the other day. (They also have a kickin’ selection of gluten-free foods.)

8. You don’t have to feel totally debilitated the next day to have had a good workout.

7. I stopped craving sweets 3 days ago.

6. I am extremely uncoordinated so I am having trouble getting the moves down when I am in class. The one-on-one sessions are helping me catch up and my trainer, John Bolesta assures me that I will become better coordinated as I progress.

5. The women in my 8 a.m. class at Saucon Valley Country Club have been very welcoming and supportive. Thanks, Ladies. I appreciate it!

4. I forgot how much I enjoy fresh-cooked beets.

3. My current flexibility is extremely poor. When stretching I can only bend to touch my mid-calf. The goal, of course, will be to touch my toes by the end of 10 weeks.

2. This “program” I am on now never ends. I will need to accept this as a lifestyle change in order to maintain my results.

And my Number One Revelation for the Week of August 9, 2010 is………………

1. At one point last week I thought that I might have to miss a workout and it totally rattled me. Imagine that.

Looking Ahead to Week 2: This week we’ll continue to refine my diet. Lots of healthy whole foods and I hope to get recipes to share. To be continued…

We all know how tedious following a diet can be. So if you’re tired of coming up with nutritious meals and you are challenged when it comes to counting calories, we did some of the work for you by providing a few easy and nutritious meals using some of your favorite ingredients. Enjoy!

BREAKFAST - Under 300 calories.

Peanut Butter & Banana Pancakes

Ingredients:
1/2 small banana, chopped
2 teaspoons peanut butter
1/3 cup prepared whole-grain pancake batter
1 teaspoon honey

Directions:
Add banana and peanut butter to batter. Cook pancakes and serve with honey drizzled on top.

OR

Blackberry & Nectarine Yogurt Parfait

Ingredients:
6 oz. nonfat plain yogurt
2 teaspoons honey
1/2 cup blackberries
1/4 cup chopped nectarine
1 granola bar, crumbled

Directions:
Mix honey into plain yogurt. Layer yogurt, fruit, and granola in bowl.

LUNCH – Under 400 calories.

Spinach Salad with Strawberries

Ingredients:
2 cups baby spinach
1 cup shredded romaine lettuce
1/2 cup sliced strawberries
2 tablespoons sunflower seeds
1/2 cup broccoli florets
1 chopped hard-boiled egg
1/4 cup kidney beans
8 croutons
2 tablespoons vinaigrette

Directions:
Combine all salad ingredients and drizzle with dressing.

OR

Grilled Cheese with Turkey & Tomato

Ingredients:
2 slices whole-grain bread
1 slice cheddar cheese
2 ounces sliced turkey
1 slice tomato
Cooking spray
1/2 cup pea pods
2 tablespoons low-fat ranch dressing

Directions:
Make sandwich with bread, cheese, turkey, and tomato. Coat a skillet with cooking spray and toast sandwich for about 3 minutes on each side, until bread is golden brown and cheese is melted. Serve with pea pods and ranch dressing.

DINNER – Under 500 calories.

Lemon Basil Pasta with Summer Squash

Ingredients:
2 ounces (2/3 cup) dry whole-wheat penne
½ cup chopped zucchini
½ cup chopped yellow squash
½ cup canned white beans, rinsed and drained
1 lemon, squeezed
¼ cup chopped fresh basil
1 tablespoon Parmesan cheese
1 tablespoon olive oil

Directions:
Boil pasta and drain. Toss with remaining ingredients.

OR

Stuffed Chili & Cheese Potato

Ingredients:
1 medium potato
½ cup turkey or vegetarian chili
2 cups frozen broccoli
¼ cup shredded cheddar cheese

Directions:
Microwave potato for about 7 minutes. Wrap it in foil and let sit for 5 minutes. In a pot, warm chili and broccoli. Cut potato lengthwise, top with chili mixture, and sprinkle with cheese.

SNACK

Oranges with Walnuts

4-oz. mandarin-orange cup
topped with
2 tablespoons chopped walnuts

Apple & PB

1 medium apple, sliced
with
1 tablespoon peanut butter

DESSERT

Big Fudgy Bittersweet Brownies

Ingredients:
1 cup unbleached all-purpose flour
1/3 cup sugar
1/8 teaspoon sea salt
5 tablespoons unsalted butter, chilled, cut into small pieces
1/2 cup low-fat vanilla yogurt
1 1/4 teaspoon pure vanilla extract
1/2 teaspoon almond extract
1 large egg
1/2 teaspoon baking powder
1/4 teaspoon baking soda
4 ounces light cream cheese, room temperature
1/3 cup raspberry jam or preserves (preferably seedless)
3/4 cup fresh raspberries (optional)
3 tablespoons sliced almonds

Directions:

Preheat oven to 350 degrees F. Combine flour, sugar, and salt in a large bowl; cut in butter with a pastry blender or potato masher until crumbly. Reserve 1/2 cup for later use. Add yogurt, vanilla and almond extracts, egg, baking powder, and baking soda to mixture. Beat with electric mixer at medium speed until blended. Pour into 8-inch-round nonstick baking pan. In a small bowl, combine cream cheese and jam; beat at low speed until blended. Spread evenly over batter. Top with reserved flour mixture, sprinkling of raspberries (optional) and almonds. Bake for 45 minutes, or until edges are browned and center is nearly set. Cool on a rack. Refrigerate 3 hours, or until well chilled. Cut into 8 wedges.

OR

Fresh Raspberry-Mousse Almond Crumb Cake

Ingredients:
1 large egg
1 egg white
3 tablespoons plain nonfat yogurt
1 1/2 teaspoons pure vanilla extract
1 1/2 cups sugar
1/3 cup canola oil
1/2 teaspoon sea salt
1/4 cup unsweetened cocoa powder
3 ounces high-quality unsweetened baking chocolate, chopped
1/3 cup unbleached all-purpose flour
1/3 cup buckwheat or presifted whole wheat flour

Directions:

Preheat oven to 375 degrees F. Lightly coat an 8-inch-square nonstick baking pan with cooking spray. In a small bowl, whisk together egg, egg white, yogurt, and vanilla extract; set aside. In a small saucepan, combine sugar, oil, salt, and 3 tablespoons water, stirring constantly for 3 minutes on medium-high heat. Remove from heat; stir in cocoa and chocolate until chocolate melts, then add egg mixture. Add all flour, stirring until batter is smooth. Pour batter into baking pan. Bake 25 minutes, or until top is firm. Cool completely in pan on rack. Cut into squares.