Get your Happy weight on!

Caroline Fornshell, MS, RDN, CDE, CES, NASM-CPT, SFN, WLN

Owner of LWell

Quick Bio

• Go Hokies! Class of ‘99

• SUNY at Oneonta Masters in nutrition and dietetics

• What do all those initials mean?

• Work hx: personal trainer, hospital outpatient nutrition counselor, performed diabetes and obesity research at Johns Hopkins and at Lackey Clinic, specialty gym owner, consultant

• LWell owner. 5 Registered Dietitians and a nurse perform diabetes education, medical nutrition therapy and health coaching in 9 locations around Hampton roads.

I don’t make models.

I facilitate the healthiest days

of your life!

A reality shift to facilitate our best selves

Typical wellness problems: Desk Jockey

Not at “happy” weight

Sleeplessness or too much sleep

Carb cravings

Low energy

Sedentary stress response

Rigid routines hard to shift

Lower circulation

Tight muscles

Poor posture

Low fulfillment

Make a doable plan to achieve improvement

• Fitness

• Nutrition

• Sleep

• Stress

• Support

• Spirituality

• Self Esteem

• Schedule

Nutrition

• Weight loss with a sedentary lifestyle

Functional Food Plan for optimal digestion*

• Fiber

• Roughage

• Prebiotics

• Probiotics

• Hydration

*conditions like SIBO, diverticulitis, gastroparesis and others need specialized attention

Cardiometabolic and Endocrine

• Macronutrient emphasis

• How many calories are coming from fats, carbs, proteins?

• Top Heavy diet?

• Cravings?

• Timing of meals and carbs essential

• Crowd out the junk food with detoxifying vegetables

Autoimmune conditions

• Gluten

• Sometimes dairy

• Nightshade vegetables

• Sometimes allergy testing is helpful

Cognitive Acuity

• Avoidance of inflammatory

foods: • Sugar, flour

• More Fat! • Good vs. Bad • How much?

• Functional and anti-inflammatory foods – will review in a few mins

Food Allergies • Elimination diets for exploration vs elimination diets for healing

Cancer

• During treatment is different

• Improving the tolerability of functional foods

• Post treatment

• Enter cardiometabolic approach

PLANTS

Physical Pain

• Anti-inflammatory diet/ Mediterranean

General healthy eating for weight loss

Reduce

Reduce inflammatory foods

• Flour, sugar, alcohol (sorry!!)

Increase

Increase anti-inflammatory and nutrient rich foods

Anti-oxidant Foods

Berries!

Goji, blue,elder,cran,black

Chocolate!

The darker the better

Herbs!

Cilantro

• Nuts!

• Pecans

• Veggies!

• Artichokes

Anti-inflammatory foods

• Leafy Greens

• Beets

• Cruciferous veggies

• Omega 3’s • Walnuts • Fish (careful)

• Seasonings • Turmeric • Ginger

• Tea • Green

Functional Foods - maximum

Bone Broth

Fermented foods (not beer)

Lemons, or vinegar

Cruciferous vegetables

Spices/seasonings

BLUEBERRIES

Tree nuts and seeds

Math Matters!

Baseline Calories

Macronutrients

Timing

Tools

Portion Control Tools

Apps

Weight Watchers

Accountability

Self monitoring

Meal plans/meal prep

Intermittent fasting

Fitness

• What do you want to accomplish? • Improved mood • Better sleep • Mindfulness • Weight loss • Improved muscle mass • Endurance and Energy

Types of effective exercise

• Strength

• Cardio

• Flexibility

Work Fitness Bank

Plank

Push up

Wall squat

Chair squat

Side shuffle

Hip flexor stretch

Downward dog/upward dog

Side Bends

Sleep Plan

• Cool room

• Comfortable bedding

• Lavender

Tangible

Sleep apnea much?

Annoying sleep partners

Technology

Stress Management

Exercise, sleep, spirituality, meditation…

Talk therapy

Supplements/medication Nature

Mindfulness Breathing into the

stretch

Support

Friends

Family

Workplace Wellness Champion

Exercise

Call a friend

Professional support team

• Counseling, trainer, housekeeper?

Note the anti-support…

Spirituality

Meditation

Muse

Transcendental

Quiet sit

Beliefs about the infinite Associated with better

health outcomes and a healthier weight

Self Esteem

Self-Kindness

Postive self talk

Affirmations

Mantras

Visualization

Realistic goals

Goals in alignment with vision and values

Forgiveness

Permission

Getting your head in the change game

• Refusal to change

• I always do this, and I always will

• Paralysis by analysis

Schedule – orchestrating the symphony of success!

• Setting yourself up for success

• Establishing your willpower plan

• Routines

• Scheduled spontaneity

• Proactive vs reactive activities

• Realistic planning

• Positive momentum

• Scheduling your first step

Phew! • There’s a lot to do!

• 8 key areas

• Planning and prep

• Project Management

• It takes many small steps to achieve the big goal

• Strategic effort expenditure