This week's weekly wellness tip comes from a very personal place. A place that many of us don't like to deal with. The place is Procrastination city!!

This morning, as I was leaving the house, one of my cats followed me to the door and seemingly, didn't want me to leave. This is the second time she's done this in the last two work weeks. The first time, it really bothered me, but this morning it seemed like it was just becoming a new habit. Tonight I came home (nearly 9pm) after being gone since 6am, and while Zyta met me at the top of my stairs, she is very skittish and jumpy and acting strange. I can't help but think that this is related to a few other strange things I've noticed over the last few weeks. I know in my heart it's time to call the vet. But, I hate facing up to her possibly being sick! Last time I took her in she howled and cried the entire 7 miles, it was awful! But I know, I will not have piece of mind until I call.

So, here is my wellness challenge. I will call the vet tomorrow, and you will do just one of the tasks you've been putting off! Maybe it's your own doctor's appointment, or gathering up your tax info, or making a phone call to someone to say you are sorry.  Whatever it is, stop putting it off and rest easy knowing

For the last few weeks we've been focused on food and recording little parts of our daily eating habits. Today, we are stepping outside of the food box, and focusing on another area of wellness: Stress management.

Most of us live crazy busy lives, and end up in bed at night thinking of all of the things we forgot to do, have to do, or just want to do. For many people, this kind of brain activity can cause sleepless nights.

Journaling can be tedious and time consuming, but it's a great way to get everything in one spot, right where you can see it. To this day, I keep a journal of everything that I want to do with Dandy Life. From classes I would like to teach, to ideas I would like to blog, to marketing ideas! Keeping them all in one place has helped me out a ton! And, quite frankly, works way better than 15 sticky notes on my cell phone (so I remember to bring them home) at the end of the day.

Weekly Wednesday Wellness Tip: Keep a journal. It doesn't have to be fancy, just functional. I'm not talking "Dear Diary" here, I'm talking about keeping a running list of things that you are thinking about.

Are you stumped on where to start? Here's some ideas.
*write a reminder to set that Dentist appointment you've been putting off.
*plan a few days worth of meals (and write a grocery list)
*What's on your calendar for the rest of the month? Is there anything that needs to be done before that bake sale next weekend?

These are just starter ideas, but let's see what you come up with. Journaling is a great way to clear you mind, and if you DO wake up in the middle of the night, write your thoughts in your journal. Studies show this kind of stress is based on the fear of forgetting. If you write it down, you don't have to remember it!

Need extra credit points? Once you have your list: act on it! It's a great feeling of accomplishment to cross off the things you completed!

Good Luck with this week's mission!

*First of all- I apologize for the delay in posting! The power went out twice at my house last night, the second time I was in the middle of writing this blog, it doesn't save as you go- and I lost everything. Thank you for your patience*

As a nutrition coach, the number one excuse I hear for not eating well is "I don't have time!". It's true- eating well is a commitment, and it takes time and energy to do it right. Thankfully, when you start eating right, you have more energy to do it!

The best tip I can give you, is to prepare and plan. So this week, we are going to get you started. First, spend a few minutes thinking about healthy snacks that you enjoy. Perhaps a few of them are on the Heart Healthy list from last week. Make a list of these choices, and hit the grocery store!

Most veggies hold up well if you take the time to wash them and cut them up when you get home.  Fruits are usually best to prepare when ready to eat. bit make a great take along snack.

This week, your challenge is to pack 2 healthy snacks each day- assuming you leave the house for work or school- if not- just plan two healthy snacks--- and eat them! This may mean that you have to turn down the afternoon cookie- so that you can get in your cup of yogurt (but, isn't that kind of the point??). So after you've had your snacks-- add them to your calendar of heart healthy foods from last week.

Good luck with this weeks challenge.

February in Heart Health month. It seems like a natural fit that our first Wellness Wednesday tip of the month would focus on heart health. While we all know excercise is great for you heart, it's not enough! We all could stand to eat a little better. There are plenty of ways to work heart healthy foods into your daily mix.

Wellness Wednesday Challege #5: This MONTH (yes, the whole month) focus on eating at least one of the following 25 heart healthy foods per day. Take this challenge one step farther and record that food on a calendar.

The Cleveland Clinic, The American Dietetic Association, and WebMD have put together this list of 25 heart healthy foods. Google it for more info!

Salmon*
Flax Seed (Ground)
Oatmeal*
Black or Kidney Beans
Almonds
Walnuts
Red Wine
Tuna
Tofu*
Brown Rice
Soy Milk*
Blueberries*
Carrots
Spinach*
Broccoli
Sweet Potato
Red Bell Peppers
Asparagus
Oranges
Tomatoes
Acorn Squash
Cantelope
Papaya
Dark Chocolate
Green Tea

* experts say you should work these 5 power foods into your DAILY diet! Salmon, Soy Protein, Blueberries, Oatmeal and Spinach.