Nutritionists Says Finding The Balance Is The Key To Success

By Kaaren Valenta

Why are New Year’s resolutions about dieting and healthy eating so easily broken?

Melissa N. Alshuk has an answer.

“I think the biggest part is that nobody wants to work hard anymore,” the certified dietician-nutritionist said. “Changes take constant effort and focus.  We want that gratification quickly.”

“We need to ask ourselves some important, but overlooked, questions about our behaviors in order to make a lifelong commitment to living our lives differently,” she said.

A registered dietitian with a master’s degree in public health from the New York Medical College, Ms Alshuk has a private practice in Newtown and will be the guest speaker at the Newtown Business & Professional Women’s Club’s January 8 dinner meeting at the Inn at Newtown.

A motivational speaker and coach, as well as a counselor, Ms Alshuk worked for Danbury Hospital for more than seven years, implementing the hospital’s health and nutrition program for its employees. As much as she loves her career, Ms Alshuk didn’t always know what would be the focus of her life’s work.

“I went to Quinnipiac College for two years, studying liberal arts, then I took a year off,” she said. “During that year I took an adult education course in makeup artistry, in which the instructor talks about the effect of health and nutrition on your skin. That’s when I first became interested in nutrition, and I went on to get an undergraduate degree in nutritional sciences at the University of Connecticut.”

Her subsequent graduate work focused on behavioral science and health promotion.

“Behavior science opened my eyes,” she said. “I realized we can help people change.”

In order to alter our lifestyles we need to understand that these are problems that everyone faces, and how we solve them can be very different, she explained. But even when that is understood, the process of change requires work.

“You need to put in as much effort as if you are getting a college degree,” she said. “It takes that much time and energy. You don’t just say you want something and expect it to happen. “

Ms Alshuk recommends outlining a plan and doing homework, setting goals that you want to accomplish in a specific time frame.

“We tend to just say we want something to happen – that’s why resolutions tend to fail,” she said. “Or we set goals too high, or we don’t think through thoroughly what our plan is for change. Maybe we’re not being realistic.

“Don’t say I will always, or never again do something. Nothing is always or never,” she explained.

“When it comes to nutrition, we need to think about all our emotions about food, our beliefs, and the rules that we set for ourselves. For example, some people say that if they go to a party and don’t try the food, they are being rude and will hurt the feelings of the host or hostess. But that’s their own rule, their own belief.

“Listen to your excuses,” she recommended. “When our thoughts or beliefs don’t match our behavior, there’s a reason why in between. It’s something called cognitive dissonance. It’s the excuses and thoughts that are making it okay to do the opposite of what you believe. That’s what you have to look at because it shows why you fail. “

When Melissa Alshuk counsels individuals, she assigns a lot of homework, a lot of self-assessment. And she provides techniques that can be used as tools to avoid failure.

“If you know you are going to a party, don’t go starving,” she said. “Get some exercise in first, too. If you eat more during the holidays, at least be active.”

“Scan everything on the buffet table before you begin to fill your plate – put your hands behind your back and walk through first. Then choose selectively. If you pick some that are higher in fat and calories, make it the ones that you absolutely love. Practice moderation, but enjoy your holiday.”

Portion size is very important, she said.

“In our country, bigger is better. Fast food says ‘supersize it.’ The actual size of a muffin, one portion, is cupcake size. Today we have muffins that are four to five times that size. The same thing is true of bagels – the ones sold today are three or four servings.

“We may be begging more for our money but that doesn’t mean we have to eat it all in one sitting,” she said. “Always plan on taking half home. If you don’t have the will power, then ask the waiter to bring half the order and wrap half. And watch beverage calories – they can really add up, especially during the holidays with drinks like alcohol and egg nog. Have one drink, then make the rest water.”

Be sure to eat slowly, and enjoy every bite, she said. “You will want more if you didn’t taste the first bite.”

It used to be that people didn’t eat out frequently, so when they did it was a special occasion.

“Now we eat out all the time,” Ms Alshuk said. “Is every occasion going to be a special occasion? You don’t need dessert every time.”

“Most importantly, focus on your health and not just on your appearance,” she said. “Our society is too weight-driven. Our health should be the motivator.”

Melissa Alshuk teaches classes for corporations, does individual counseling, and presently works out of Karen Finlayson’s fitness studio at 316 S. Main Street in Sandy Hook, 270-0292.

The BPW program and dinner meeting will be held at 6 pm at the Inn at Newtown. Dinner reservations are $18 and should be made by calling Shelly Kappauf at 426-6362 by January 5. Entrée choices are salmon, chicken stir-fry, or vegetarian pasta.