Vanessa Ruiz – Weight Loss Solutions for the Busy and Stressed Nurse

Outline

Challenges of Weight ManagementChallenges of Weight Management

• Causes of weight gain: Diet-binge cycles, stress and overeatingCauses of weight gain: Diet-binge cycles, stress and overeating
• Common medical causes of weight gainCommon medical causes of weight gain
• Deconstructing cravings: What causes them and how to overcome themDeconstructing cravings: What causes them and how to overcome them
• 80/20 nutrition: How to “treat” yourself without feeling deprived80/20 nutrition: How to “treat” yourself without feeling deprived
• How to increase your metabolism naturallyHow to increase your metabolism naturally
• Stress and its impact on weight managementStress and its impact on weight management

Food Restrictions Alone Almost Guarantee Diet Failure… There are Nutritional Musts for SuccessFood Restrictions Alone Almost Guarantee Diet Failure… There are Nutritional Musts for Success

• Your body’s nutritional needsYour body’s nutritional needs
• Macronutrients: Carbohydrates, proteins and fatsMacronutrients: Carbohydrates, proteins and fats
• MicronutrientsMicronutrients
• Hydration and its effect on weight lossHydration and its effect on weight loss
• Hormones and their role in weight managementHormones and their role in weight management

Diet DiariesDiet Diaries

• Optimal diets for weight loss and why fad diets don’t workOptimal diets for weight loss and why fad diets don’t work
• Analyzing your diet and lifestyle diaryAnalyzing your diet and lifestyle diary
• Habits and behaviors that lead to weight gainHabits and behaviors that lead to weight gain
• Why are you eating when you aren’t hungry?Why are you eating when you aren’t hungry?
• Why are you eating past the point of feeling full?Why are you eating past the point of feeling full?
• Eating, weight, emotions, anxiety, depression can all go hand in hand; break the cycle!Eating, weight, emotions, anxiety, depression can all go hand in hand; break the cycle!

9 Foundations of Healthy Weight Management9 Foundations of Healthy Weight Management

• Food preparation: How to make quick and convenient meals Food preparation: How to make quick and convenient meals
  • Quality nutrition and food choicesQuality nutrition and food choices
• The psychology of eating: Overeating, shame and self-loathing The psychology of eating: Overeating, shame and self-loathing
  • Exercise and motionExercise and motion
  • Sleep and recoverySleep and recovery
• Developing successful skills for weight management Developing successful skills for weight management
  • Restoration and stress managementRestoration and stress management
• Long-term weight loss habits and mindsetLong-term weight loss habits and mindset
• Creating a supportive environment for weight managementCreating a supportive environment for weight management

Supplements that are Beneficial for Weight Loss and ManagementSupplements that are Beneficial for Weight Loss and Management

• L-CarnitineL-Carnitine
• B12B12
• Green Tea / CaffeineGreen Tea / Caffeine
• Fish OilFish Oil
• CLACLA
• ChromiumChromium
• Adaptogens: Rhodiola, EleutheroAdaptogens: Rhodiola, Eleuthero

Your Weight Loss Narrative – Creating a New StoryYour Weight Loss Narrative – Creating a New Story

• Visualizing the ideal weight goalVisualizing the ideal weight goal
• Identifying obstacles in your narrativeIdentifying obstacles in your narrative
• Understanding the process of weight loss Understanding the process of weight loss
  • End your unhealthy relationship with foodEnd your unhealthy relationship with food
  • Learn to like your body image nowLearn to like your body image now
• Creating a new weight loss narrativeCreating a new weight loss narrative

Develop Your Personal Weight Loss Action PlanDevelop Your Personal Weight Loss Action Plan

• Reasonable goal-making for weight lossReasonable goal-making for weight loss
• Objective and subjective indicators of successObjective and subjective indicators of success