Humans are creatures of habit. We do something one way for so long that the action becomes ingrained and natural. Sadly, many of the habits we pick up aren’t necessarily the best. It is possible to create new, healthier habits especially in regard to fitness.

If you’re ready to start building healthy habits so fitness becomes routine, there are tips and tricks that can help you along the way. Just remember, habits – good or bad – do take some time to really stick. Once they do, however, you’ll discover that breaking healthy habits isn’t any easier than breaking the bad ones.

To develop healthy habits in regard to fitness, try doing these things:

• Get advice – Before even trying to set new fitness habits in place, it is a very good idea to seek professional advice. A Pilates teacher can guide you on the right path for what fitness activities might be best for you. They can also offer suggestions on simple, little things you can do that can make a difference and easily become habits over time.
• Pick one thing at a time – It does take time and repetition for actions to become habits. Some say 30 days of doing the same thing over and over again will do the trick; others suggest a longer period of time. Regardless, it does require some effort and commitment to make a healthy action become habit. With this in mind, pick one thing at a time and stick with it until you no longer think about the action. When it comes naturally to you, it’s a habit.
• Incorporate “little things” – When you’re trying to get into shape and build fitness levels, a full routine that includes dietary changes and exercise is generally recommended. This is, of course, important, but it can prove a little tough.  For example, making a one-hour trip to the workout  three days a week can be a hard habit to adjust to.  In the long run it will be well worth it.

To practice building healthy habits, consider working on little steps. Taking the stairs instead of the elevator, for example, is a little change that can work well with others to make a very big difference in overall fitness level.

• Get support – Building healthy habits can be a chore. This is especially so if you are trying to replace bad habits with good ones. To help yourself along the way, don’t be afraid to enlist support from family, friends and most especially a teacher who has the skills needed to motivate you in the right direction.

It’s easy to develop bad habits. Creating good ones can take a little more will power. When the right goals are set and help is relied on along the way, fitness can become a habit that sticks with you for life.

About the Author

Conni Ponturo is the owner of The Absolute Yoga & Pilates Studio, the premiere  Yoga & Pilates Studio in Woodland Hills Ca.  If you’re ready to begin your fat loss journey please call 818-226-0695 right now to receive a complimentary nutrition and fitness Consultation.

If you’re not yet ready for our free consultation offer, please visit our website and sign up for our online newsletter filled with exercise and nutritional tips.  Go to www.theabsoluteyoga.com

You’ve heard it all before. Caffeine is addictive, it’s bad for your body and it can cause headaches, tremors, restlessness and even anxiety. The catch is that many of the foods that contain caffeine naturally are not necessarily bad for you. In fact, some are considered excellent inclusions for dietary routine.

So, what’s your best approach to caffeine? Should you swear off coffee, green tea and even dark chocolate because it contains caffeine naturally? Can you keep these things in your menu and reap the benefits they have to offer?

Total avoidance of caffeine containing foods and beverages is not typically necessary. Some medical conditions may call for total avoidance, but this is not generally the case. Considering the benefits many natural sources of caffeine have to offer, moderation might very well be your best approach.

When you understand the potential benefits of the foods that naturally contain caffeine, moderation will make sense. Green tea, dark chocolate and even coffee do pack in some health perks that are hard to ignore.

Coffee Isn’t All Bad

Coffee gets a very bad rap because of the caffeine it contains. Studies touted by the Mayo Clinic, however, point to the fact that coffee does contain natural antioxidants, as well. These antioxidants can help reduce inflammation. They are also considered valuable in reducing the risk of diabetes and cardiovascular disease. Some studies have even found that coffee offers some protection for the brain from memory loss. While it’s best to limit coffee intake to only a couple of cups a day, this drink might be worth keeping in routine. Just refrain from loading it up with sugar and heavy cream!

Green Tea Helps With Weight Loss

This is considered one of the best sources of natural antioxidants going. It does, however, contain some levels of caffeine. This particular drink has been shown to help reduce the risk of cancer, cardiovascular conditions, diabetes and other serious conditions. It has also been shown to help people lose weight, thus, assisting in overall health improving efforts. While it contains a modest amount of caffeine, it can be well worth leaving in your menu.

Dark Chocolate Is A Vice With A Twist

If you have a sweet tooth and can’t seem to give up chocolate, consider going with the dark variety. Dark chocolate does contain caffeine, but it also boasts high levels of antioxidants that can help prevent some forms of cancer and heart disease. It has also been shown to reduce blood pressure levels. The antioxidants in dark chocolate are negated by milk consumption though so make sure these two things don’t mix.

While caffeine can have negative effects on the body, many of the foods that contain it naturally are actually good for you. Cutting them out of the diet completely to avoid caffeine at all costs just might not be the wisest course of action unless there is a prevailing medical condition that demands it. If you are working with a Pilates teacher to improve your health and lose weight, discuss the possibilities keeping healthy sources of caffeine in your diet.

About the Author

Conni Ponturo is the owner of The Absolute Yoga & Pilates Studio in Woodland Hills Ca.  If you’re ready to begin your fat loss journey please call 818-226-0695 right now to receive a complimentary nutrition and fitness Consultation.

If you’re not yet ready for our free consultation offer, sign up for our online newsletter with exercise and nutritional tips.  Go to www.theabsoluteyoga.com

Ingredients

• 6 small to medium zucchini (about 1 1/2 pounds total), trimmed
• 1 large cucumber (about 13 ounces), peeled, seeded, diced
• 1 cup finely chopped Vidalia or Maui onion
• 1 1/2 cups (loosely packed) fresh mint leaves, coarsely chopped, divided
• 2 teaspoons finely grated lemon peel
• 4 tablespoons fresh lemon juice
• 2 tablespoons pistachio oil

Directions

Using mandoline or V-slicer and working with 1 zucchini at a time, thinly slice lengthwise, discarding first strip. Slice up to seeded core; turn zucchini and continue to slice until only rectangle of seeded core remains; discard core. Place slices in medium bowl.

Add cucumber, onion, 1/2 of chopped mint, and lemon peel. Whisk lemon juice and pistachio oil in small bowl, then pour over zucchini mixture; toss to coat. Season with salt and generously with pepper. Cover zucchini mixture and refrigerate at least 1 hour and up to 3 hours.

Sprinkle remaining chopped mint over salad and toss to coat.

Nutrition Info

Calories 83; Total Fat 5 g; (Sat Fat 0g) ; Protein 2 g; Carb 9 g; Fiber 3 g; Cholesterol 0mg; Sodium 15 mg

Excellent source of: Vitamin C

Good source of: Fiber

Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.