Greg's Nutrition Tips:

The 3D Diet 
There's a new "diet" in the news every day. These diets adjust carbs, fats, proteins, nutrients, timing, balance, flavors and on and on. We all know that "diets" don't work and we know why. So I ask you this question, what does work?

Well, there are 3 key principles to an eating plan that will be successful long-term. To fit into the diet trend, I call it The 3D Diet. No, it doesn't mean you have to wear those cardboard glasses with the blue and red lenses. It has to do with three words: Desire, Drive, and Discipline.
To be successful all three "D's"- must be in place.

Desire: Healthy eating and/or weight loss (body composition change) must be a personal goal. Be selfish here. You won't be successful following a plan that someone else desires. You must make the commitment to yourself and truly desire the results. This is a lifestyle change and a strong enough "why" (desire) can help you overcome anything. As Mary Crowley once said, "One person with a commitment is worth a hundred who only have an interest."

Drive: Changing your lifestyle is hard. You have to have the drive to push onward; to not give-up. A key step to drive is having action steps in place. What will I do first, next, next, and on I go... Without action, your Desire is just a dream. Drive does not mean going full-speed ahead blindly. It means consistent and purposeful action; small incremental steps. Earl Nightingale once defined success as "the pursuit of a worthy ideal." If the ideal is worthy, the pursuit is enjoyable. No matter what the challenges, you must Drive onward.

Discipline: This should probably read "self-discipline" but that wouldn't fit with my trendy title! Discipline is defined as "training to produce a specific pattern of behavior." Wow! That's exactly what I'm looking for: Lifestyle Change, a new Pattern of Behavior! You must be willing to persevere when things get in the way. I've worked with a lot of people over the years. I guarantee that once the goal is set, the Desire is in place and you begin to Drive forward, something will get in your way. Successful people have the Discipline to keep their eyes on the prize. To persevere and overcome the challenges that face them.

Decide what goal you truly Desire, have the Drive to take action on this goal, and maintain the Discipline to continuously pursue this goal until the prize is in your hand.

Make it a Healthy Day,
Greg Salgueiro, MS, RD, LDN
Director of Sports Nutrition
Lifestyle Management Associates

Ann’s Fitness Tips
Dec 07 – Jan 08

It’s that time again – time to regroup, to set those new goals for the New Year. Are you going to rethink your exercise routine? Here are a few tips to make you more successful:

1. Be specific – Make those goals SMART goals. They should be specific, measurable, of value, realistic, and achievable within a certain time frame.

2. Make changes for the right reason – If those changes feel like punishment, you won’t stick with them for too long. Changes should be positive and help move you closer to your goals.

3. Be creative – Find ways to incorporate exercise into other aspects of your life - for example, spending time with family and friends. Shake up your workout routines – ask your trainer to help.

4. Believe in yourself – be your own cheerleader. Don’t say “I’ll try”, say “I will”!

5. Be realistic – Be sure your plan will fit into your lifestyle. Make changes as convenient as possible.

6. Anticipate roadblocks – Life happens. Make a plan for dealing with the inevitable obstacles to a healthier you. Do the best you can to get back on track as soon as possible.

7. Have fun and get involved – Involve yourself with activities that make you feel happy and fulfilled. Surround yourself with positive people.

8. Build a support system – Everybody needs a pat on the back (or a kick in the behind) every now and then. Find family and/or friends to help you along your journey.

And, remember – “We got your back!” Help is just an email away!
Ann Glora
Wellness Diretor
YMCA Greater Boston

Dot’s Monthly Recipe Pick 

Lime Seared Scallops over Baby Spinach

From The Whole Foods Market Cookbook

Plump white scallops are elegantly presented in a nest of bright, barely cooked spring-fresh spinach leaves. Crispy sweet caramelized walnuts add a delicious contrast to the tender mollusks, which have been marinated in tart lime juice with a hint of garlic and tarragon. 
Serves 6

Lime-Tarragon Marinade

• 2 teaspoons extra-virgin olive oil
• 2 cloves garlic, minced
• 1 small shallot, minced
• 2 springs fresh tarragon, minced, or 1/2 teaspoons dried tarragon leaves
• 1 teaspoon grated lime zest
• juice of 2 limes
• 2 pounds sea scallops (fresh or thawed frozen)
• Caramelized Walnuts
• 1/4 cup walnut pieces
• 1 teaspoon sugar
• 2 teaspoons olive oil
  
  Spinach
• 2 teaspoons olive oil
• 1 clove garlic, minced (1/2 teaspoon)
• 1 1/2 pound baby spinach leaves
• sea salt, to taste
• ground pepper, to taste

To Prepare the Lime-Tarragon Marinade
Combine the olive oil, garlic, shallot, tarragon, lime zest, and half the lime juice. Toss the scallops with the marinade, and set it aside in the refrigerator to marinate for no longer the 30 to 45 minutes.

To Prepare the Caramelized Walnuts
Meanwhile, place the walnuts in a dry nonstick pan on medium heat. Sprinkle them with sugar, and cook until they are shiny and brown, 4 to 5 minutes, shaking the pan continuously. Reserve these for the garnish.

To Prepare the Scallops
Heat a heavy-bottom pan over medium heat for about 2-minutes. Add the olive oil to the pan and heat. Drain the scallops from the marinade, and rest them on a paper towel for a moment to dry. Gently add them to the pan; try not to crowd them together. Do not move them, as that makes the searing process more difficult. Cook them on one side for 2 to 3 minutes, until the scallops are browned. Turn them over, and repeat the process.

When the scallops are cooked through and opaque, deglaze the pan by adding the rest of the lime juice over the scallops. Remove the scallops and the accumulated pan juices, and place them on a covered plate to keep warm until the spinach is sautéed.

To Prepare the Spinach
Heat the olive oil in a hot pan, add the garlic, and lightly brown it. Immediately add the spinach, and cook briefly until the leaves are wilted. Season with salt and pepper.

Form a nest with the sautéed spinach on each plate. Place a portion of the cooked scallops over the spinach, add a little of the pan juices, and top with the caramelized walnuts

Enjoy!
Dot Parkes NS, NM
Weight Management Coach
Learning Center for Nutritional Balance