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Get your Happy weight on!
Caroline Fornshell, MS, RDN, CDE, CES, NASM-CPT, SFN, WLN
Owner of LWell
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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.
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I don’t make models.
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I facilitate the healthiest days
of your life!
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A reality shift to facilitate our best selves
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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
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Make a doable plan to achieve improvement
• Fitness
• Nutrition
• Sleep
• Stress
• Support
• Spirituality
• Self Esteem
• Schedule
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Nutrition
• Weight loss with a sedentary lifestyle
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Functional Food Plan for optimal digestion*
• Fiber
• Roughage
• Prebiotics
• Probiotics
• Hydration
*conditions like SIBO, diverticulitis, gastroparesis and others need specialized attention
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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
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Autoimmune conditions
• Gluten
• Sometimes dairy
• Nightshade vegetables
• Sometimes allergy testing is helpful
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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
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Food Allergies • Elimination diets for exploration vs elimination diets for healing
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Cancer
• During treatment is different
• Improving the tolerability of functional foods
• Post treatment
• Enter cardiometabolic approach
PLANTS
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Physical Pain
• Anti-inflammatory diet/ Mediterranean
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General healthy eating for weight loss
Reduce
Reduce inflammatory foods
• Flour, sugar, alcohol (sorry!!)
Increase
Increase anti-inflammatory and nutrient rich foods
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Anti-oxidant Foods
Berries!
Goji, blue,elder,cran,black
Chocolate!
The darker the better
Herbs!
Cilantro
• Nuts!
• Pecans
• Veggies!
• Artichokes
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Anti-inflammatory foods
• Leafy Greens
• Beets
• Cruciferous veggies
• Omega 3’s • Walnuts • Fish (careful)
• Seasonings • Turmeric • Ginger
• Tea • Green
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Functional Foods - maximum
Bone Broth
Fermented foods (not beer)
Lemons, or vinegar
Cruciferous vegetables
Spices/seasonings
BLUEBERRIES
Tree nuts and seeds
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Math Matters!
Baseline Calories
Macronutrients
Timing
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Tools
Portion Control Tools
Apps
Weight Watchers
Accountability
Self monitoring
Meal plans/meal prep
Intermittent fasting
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Fitness
• What do you want to accomplish? • Improved mood • Better sleep • Mindfulness • Weight loss • Improved muscle mass • Endurance and Energy
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Types of effective exercise
• Strength
• Cardio
• Flexibility
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Work Fitness Bank
Plank
Push up
Wall squat
Chair squat
Side shuffle
Hip flexor stretch
Downward dog/upward dog
Side Bends
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Sleep Plan
• Cool room
• Comfortable bedding
• Lavender
Tangible
Sleep apnea much?
Annoying sleep partners
Technology
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Stress Management
Exercise, sleep, spirituality, meditation…
Talk therapy
Supplements/medication Nature
Mindfulness Breathing into the
stretch
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Support
Friends
Family
Workplace Wellness Champion
Exercise
Call a friend
Professional support team
• Counseling, trainer, housekeeper?
Note the anti-support…
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Spirituality
Meditation
Muse
Transcendental
Quiet sit
Beliefs about the infinite Associated with better
health outcomes and a healthier weight
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Self Esteem
Self-Kindness
Postive self talk
Affirmations
Mantras
Visualization
Realistic goals
Goals in alignment with vision and values
Forgiveness
Permission
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Getting your head in the change game
• Refusal to change
• I always do this, and I always will
• Paralysis by analysis
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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
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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