1. Stress
1.1. Causes
1.1.1. School
1.1.1.1. Multiple Classes
1.1.1.2. On-line
1.1.1.2.1. Computer and Technical Problems
1.1.2. Work
1.1.2.1. Long Hours
1.1.2.2. Stressful
1.1.3. Busy Schedule
1.1.4. Multiple Roles and Responsibilities
1.1.4.1. Mother
1.1.4.1.1. 3 Children
1.1.4.2. Sister x 3
1.1.4.3. Daughter
1.1.4.4. Wife
1.1.4.5. Friend
1.2. Effects
1.2.1. Cry
1.2.2. Overwhelming Feelings
1.2.3. Anxiety
1.2.4. Insomnia
1.3. Avoid
1.3.1. Alcohol
1.3.2. Caffeine
1.3.3. Comfort Food
1.3.3.1. Nutella
1.3.3.2. Macaroni and Cheese
1.3.3.3. Pizza
1.3.3.4. Processed Food
1.3.3.4.1. High Fructose Corn Syrup
1.3.3.4.2. Preservatives
1.3.3.5. Fast Food
1.4. Learn to Relax
1.4.1. Set Goals
1.4.1.1. Calander
1.4.1.1.1. Timeline
1.4.2. Exercise
1.4.2.1. Daily strength training with Dumbells
1.4.2.2. Cardiovascular Exercise
1.4.2.2.1. 30 minutes 4 -5 times a week
1.4.2.3. Go for a walk/Stretch in between tasks
1.4.3. Yoga
1.4.3.1. Deep Breathing
1.4.4. Aroma Therapy
1.4.4.1. Light a Candle
1.4.4.2. Apply Lotion
1.4.4.3. Stop and Smell the flowers
1.4.5. Play Guitar
1.4.5.1. Make Time
1.4.5.1.1. Schedule Time
1.4.6. Use PTO-Paid Time Off
2. Exercise
2.1. Cardiovascular/Aerobic
2.1.1. Treadmill
2.1.2. Bicycling
2.1.3. Eliptical
2.1.4. Zumba
2.2. Toning/Strength Training
2.2.1. Smooth /Slow
2.2.2. No pain
2.3. Flexibility/Stretching
2.3.1. Yoga
2.3.1.1. AM
2.3.1.2. PM
2.4. Personal Trainer
2.4.1. Cost $$
2.4.2. Always wanted one
2.4.3. Personalized exercise/weight loss plan
2.4.4. Personal Comitment
3. Help
3.1. Doctor
3.2. Dietician
3.3. Nutritionist
3.4. Personal Trainor
3.5. Expert Advice
4. Diet
4.1. Fruit
4.1.1. Variety
4.1.2. High Fiber
4.1.3. Water
4.1.4. High in Potassium
4.1.5. Key Nutrients
4.1.5.1. High in Potassium K+
4.1.5.1.1. Helps maintain healthy blood pressure
4.1.5.2. Low in Sodium Na-
4.1.5.3. Folate
4.1.6. Zero/Negative Calorie Fruit
4.1.6.1. Watermelon
4.1.7. Target Visceral Fat
4.1.7.1. Ruby Red Grapefruit
4.1.7.2. Pink Lady Apples
4.1.7.3. Berries
4.1.7.3.1. Antioxidants
4.1.7.4. Tart Cherries
4.2. Vegetable
4.2.1. Vitamins
4.2.1.1. A
4.2.1.2. B
4.2.1.2.1. B6
4.2.1.2.2. B12
4.2.1.3. C
4.2.1.4. D
4.2.1.5. E
4.2.2. Low Fat
4.2.3. High Fiber
4.2.4. Low Sugar
4.2.5. Low Sodium
4.2.6. Zero/Negative Calorie Vegetables
4.2.6.1. Celery Stalks
4.2.6.2. Romaine Lettuce
4.2.6.3. Cucumber
4.2.6.4. Tomato
4.2.6.5. Carrots
4.3. Low Carbohydrate/High Protein
4.3.1. Healthy Snacks
4.3.2. Eat Well Balanced Meals
4.3.3. Drink plenty of Water
5. Sleep
5.1. 33% of our Life
5.2. Insomnia
5.2.1. Consequences
5.2.1.1. Increased Stress
5.2.1.2. Hard to Concentrate
5.2.1.3. Mistakes
5.2.1.4. Irritability
5.3. Dark Room
5.4. Regular hours
5.5. Comfy mattress
5.5.1. Clean Sheets
5.5.2. Aromatherapy
5.6. Regular Exercise
5.6.1. PM Yoga
5.7. Bedtime Routine
5.7.1. Wind down hour before bed
5.7.2. Shower or bath
5.7.3. Comfortable P.J.'s
5.7.4. Sleepy Time Tea
5.7.5. No electronics
5.7.5.1. Read a book
5.7.5.2. Meditate