Healthy Eating Tips for Your Heart (and Soul) on Valentine's Day

If there’s one thing I coach my clients about successful weight loss, it’s the importance of setting a realistic goal when it comes to healthy eating. With Valentine’s Day just around the corner, what better time to give yourself the gift of a leaner, fit body?

By following the simple, proven tips below, you can quickly achieve the toned body you have always desired, with no strict rules to follow or killer workouts to endure.

My clients are always amazed just how easy it can be…now it’s your turn!

1) Eat a hormonally balanced breakfast

Sorry folks, but a latte and bagel on-the-go isn't healthy eating. How come? Many people experience a certain degree of carbohydrate sensitivity due to the over-consumption of refined foods, including starchy bagels, muffins and sugar-laden coffee drinks.

Read more about the scary ingredients used in bread manufacturing

Sure, you might experience an instant pick-me-up, but eventually your sugar-high turns into a major-low, leaving you fatigued, foggy and craving more quick-carbs to keep you going.

A hormonally balanced breakfast is really quite simple:

  • Contains a slow-burning carbohydrate such as 100% whole wheat or rye toast
  • A healthy fat – such as organic almond, hemp or peanut butter
  • Lean protein – a scoop of protein powder in yogurt, or an egg white omelet

Morning shakes and smoothies are also excellent, easy breakfast options that can provide a fast, hormonally balanced meal that will keep you feeling full for 3-4 hours.

Here’s a favorite recipe to try:

Simply place the following ingredients in the blender and mix. It literally takes 2 minutes of preparation time!


  • ¼ cup of frozen berries such as blueberries and strawberries
  • 1.5 cups of water
  • 4 ice cubes
  • 1 tbsp. of flax oil

Read more about green smoothies

2) Listen to you hunger cues

In our super-sized world of extra large, two for one, and all you can eat, it is very easy to over-consume without even knowing it.
For example, what was once a large sized French-fry serving at a popular fast-food restaurant, is now a small size! Unfortunately, due to clever packaging and marketing, many of us are eating much more without even realizing it.

In order to break this super-sized pattern, it’s important to eat until you are sufficiently sufficed – not stuffed!

  • Start becoming more in-tune by letting yourself truly get hungry and feel the grumbling in your stomach.
  • Do not eat according to the clock, rather, eat according to you appetite.
  • Eat slowly, and chew your food! (Remember, it takes 20 minutes for the stomach receptors to register a full signal in the brain.)
  • Try to eat smaller meals more frequently.

Read about the worst restaurant meals in America

3) Cut it out!

Cut calories without missing them. Here are a few easy ways:

  • Switch from regular beer (approximately 150-200 calories) to light beer (approximately 100 calories)
  • Keep quick protein options handy such as almonds, protein powder and protein bars (protein boosts metabolism and burns more calories)
  • Replace colas and juice with water or green tea instead
  • Instead of bagels, enjoy whole wheat wraps (you’ll save 15-20 grams of unnecessary carbohydrates)
  • Order an egg white omelet instead of a regular omelet

Read more about calorie intake in the U.S.

4) Snack wisely!

Beware of mindless grazing! Become a ‘smart-snacker’ with these easy tips:

Instead of...
 1 cup of vanilla ice cream (510 calories)
 1 cup of fat-free vanilla frozen yogurt (180 calories)  
 McDonald's medium French fries (450 calories)   
 Hummus dip and veggies (110 calories)
 5oz cup of Chocolate Pudding (200 calories)
 5oz cup of Light yogurt (85 calories)
 20 potato chips (240 calories
 5 tsp of trail mix (72 calories)


Bottom line, healthy eating means eat well and eat wisely! Stick to whole, natural foods as much as you can and you’ll be on your way to a leaner, lingerie-ready body – naturally.

Rozin, P. "The ecology of eating. Smaller portion sizes in France than in the United States help explain the French Paradox". Psychological Science: Sep, 2003; Vol. 14 Issue 5: 450.


Image: gabster_ro

By Dr. Joey Shulman| February 09, 2014
Categories:  Eat
Keywords:  Weight Management

About the Author

Dr. Joey Shulman

Dr. Joey Shulman

She is a chiropractor, registered nutritionist and author. Her titles include Winning the Food Fight: Every Parent's Guide to Raising a Healthy, Happy Child and the National Best Seller The Natural Makeover Diet: A 4-step Program to Looking and Feeling Your Best from the Inside Out. Her latest release The Last 15: A Weight Loss Breakthrough became an instant best seller upon its release in January 2008.

As an authority on nutrition, Dr. Joey is a highly sought after international speaker, inspiring and educating large audiences across North America. Her client list includes Nike, The National Post, Research in Motion (RIM) and Nesbitt Burns. No stranger to the media, Dr. Joey makes hundreds of radio and television appearances throughout the US and Canada and is a regular contributor to several publications. Dr. Joey Shulman is founder and CEO of Shulman Weight Loss Clinic – a facility dedicated to long term and healthy weight loss results.

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