Whether you have a weight loss goal or just want to keep a healthy heart, make Valentine's Day the day to start doing some things for the one you should love the most - yourself .

There's at least 50 ways, but below a few things to get you going.  Each week, work on adding another healthy habit or two to your routine.  Memorial Day weekend is about 14 weeks away.  Plenty of time to be ready to shed some layers.

1.  Keep a food journal with a twist-give yourself some lovin' and keep a log of the things you are doing right.  Too often we keep a food journal and get upset with ourselves for what  we consider bad or cheating.  How about just writing down all the good things for a change?  It may encourage you to keep doing them.

2.  Drink water.   Keep it handy.   Drink a glass of water first when you feel hungry.  Develop a technique that works for your lifestyle.  Have 2 water bottles in the car or at your desk.  At home, If you have a water filter that is slow, like mine on the refrigerator door,  fill a large pitcher at once and keep your own cup next to it that you can keep refilling.  It needs to be convenient.  If you think water is boring-add a slice of fruit or a few drops of an extract.  Why pay for pricey bottled mint water when you can make your own?  A bottle of peppermint extract goes a long way.

3.  Eat adequate protein.  If you are female, exercising and trying to lose weight, you probably need at least 100 grams of protein.  (1oz of meat/fish/chicken/cheese/large egg  is about 7gms of protein).   Note that you will need many more oz if you are getting your protein from tofu, beans or nuts.

4.  Fill at least half your plate with vegetables.  Or fill the whole plate with vegetables and top it off with 5-8 oz of your protein choice.

5.  Read ingredients not just labels.  The first ingredient is always the biggest and the longer the list, typically the less healthy.  The most healthful foods typically don't come with labels, except perhaps to identify it-think meat, vegetable, fruit, grain. The serving size is not always the whole package.  Some packages contain 2.5 servings.  Who is having the half serving?

6.  Lift weights.  Lifting weight helps to build muscle.  Muscle burns more calories even at rest.  It is the best way to increase your metabolism.  If you already lift weights, go up by 5-10 pounds at your next workout.

7.  Do or add intervals to your cardio.  Even if you just walk, try speed walking as fast as you can for a minute , followed by a relaxed pace for 3.  Repeat.  Interval training will give you more benefits over a shorter amount of time.  Another way to boost the metabolism that lasts past the workout.