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Tennis requires cat-like reflexes with short bursts of strength. These short movements do not allow the muscles to extend their full length. When muscles are strenuously worked they become tight and can lose their elasticity unless properly stretched. Yoga exercises can increase the body’s range of motion. The lack of movement because of inflexibility binds the joints. Without the elasticity of the muscles, I think an athlete can be a prisoner of his own body.

Using yoga techniques makes it possible to retrain the muscles. Most tennis athletes play in a constant state of muscle tension. Yoga trains the body to relax muscle tension. Learning to begin your game in a relaxed state could mean gaining an extra step on the ball.

When in ready position muscles are contracted and ready for action. To move, muscles must be relaxed and then contracted again to spring in any direction. By retraining the muscles you begin from a relaxed position, giving a quickened reaction time.

Yoga breathing exercises can help improve endurance and stamina. When exerting in sports or exercise we often hold the breath as a way to create strength. Yoga trains the body to create strength through breathing control. Holding the breath at points of exertion takes a great deal of energy that could be used during long sets or matches.

Learning the correct way while doing a yoga pose is simple. Exhale during the execution of a pose until you feel the muscles’ full length of the stretch (maximum resistance). Never hold your breath. Breathe normally and listen to the body. Hold for 30 seconds, then release the pose slowly. By constant practice of yoga poses you’ll soon apply breathing techniques in everyday routines.

A simple spine twist is excellent for rotational sports. It can help increase the needed flexibility of the shoulders and back and hips. Remember to apply the breathing technique to this pose.

Begin the spine twist by sitting on the floor with both legs straight out in front of you. Keeping the spine straight, bend the left leg placing the left foot on the outside of the right knee. Now, place the left hand on the floor behind you with your arm straight and the right elbow bent. Positioned on the outside of the left thigh place the right hand on the left hip.

Slowly exhale while turning the head and upper body to the left, looking over the left shoulder. Pressure from the right arm should keep the left leg stationary while pressure from the left arm and torso gives you the twist. Stronger use of both arms increases the twist. Hold this pose for 30 seconds and repeat twist on the opposite side.

“Healthy” Foods That Are Actually Unhealthy

Published on 04/25/2021
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Almost every week there is a new superfood or ingredient that should help you shed extra pounds, boost your energy and strengthen your immune system. For decades, food companies have been trying to convince their customers to buy products that are full of additives, chemicals, and other questionable items. And while many of them are marketed as particularly healthy, these products can have negative effects on your health. Here are some supposedly “healthy” foods and their better alternatives.

“Healthy” Foods That Are Actually Unhealthy

Granola

Granola is the healthy breakfast alternative to sweet donuts or pancakes with syrup? Unfortunately not – granola is full of sugar (8 to 12 g per serving) and empty calories and should therefore be considered a dessert. Ingesting a large amount of sugar in the morning can be detrimental to your health. Studies show that increased sugar intake is linked to a higher risk of cancer, diabetes, and obesity. You can avoid this by simply making your own granola (or granola / granola bars) at home with nutrient-rich ingredients like oats, nuts, seeds, and dried fruits for natural sweetness. If you want to leave out granola entirely, just use chia seeds or hemp seeds as a crispy alternative to your yogurt or bowl of oatmeal!

Processed Fruit Juices

Even if you used to think that fruit juice was healthy – now you should definitely cross it off your shopping list. It contains a high and concentrated dose of fructose, but without the beneficial fiber that you get from whole foods. The same fiber has numerous benefits and helps you slow down the absorption of sugar into the bloodstream, avoiding sudden sugar shocks or hypoglycaemia. It also reduces the risk of heart disease, diabetes, obesity, and high blood pressure.

Diet Snacks

Snacks such as vegetable chips are considered a healthy snack between meals and an alternative to high-fat products such as potato chips. However, many of the store-bought brands are deep-fried and are usually high in sodium, fat, and other artificial additives that you should absolutely avoid.
So how about homemade vegetable chips made from carrots, courgettes, radishes or cabbage? Fat-free popcorn, roasted chickpeas, or roasted pumpkin seeds are also healthy alternatives.

Artificial Sweetener

Artificial sweeteners are mostly hidden in “healthy” foods, but they are actually harmful to your health. Studies show that sweeteners like aspartame, sucralose and saccharin can even stimulate your appetite and lead to food cravings. This subsequently leads to weight gain (possibly even obesity) and a deterioration in your intestinal health. You should definitely avoid diet foods with artificial sweeteners. Sweeten your food yourself. With fresh fruit, stevia, raw honey or maple syrup you can season your meals naturally and so satisfy your cravings for sweets – without any additional chemicals or other no-gos.

Introduction

Nearly 7% of the world population is obese1 and about 66% of the adults in the United States are overweight or obese.2 Obesity is associated with a number of adverse medical conditions including increased risk of gallbladder disease, hypertension, type 2 diabetes mellitus, coronary heart disease (CHD), osteoarthritis, cancer death and reduced life expectancy.3–8 Obesity is also associated with adverse social and psychological consequences, including bias, discrimination and decreased quality of life.9,10

More effective treatment strategies are urgently needed for obesity management. The total caloric intake or energy density of one’s diet appears to be associated with obesity11–14 and a diet that induces a negative energy balance continues to be an important part of obesity management. Strategies to achieve the difficult task of eating less than desired include reduction of the energy density of foods by increasing food volume by the addition of fluids,15,16 bulk17–19 or their combination;20 or by increasing satiety by various anorectic drugs or macronutrient combinations of high satiety value.

Satiety is positively associated with the protein, fiber and water content of foods and negatively with fat and palatability ratings.21,22 However, within food groups, there may be as much as a twofold difference in satiety values, suggesting that certain foods promote greater satiety independent of macronutrient content or energy density. An egg is an example of such a food that has a 50% greater satiety index compared to white bread or ready-to-eat breakfast cereal.21 Compared to an isocaloric bagel breakfast of equal weight, an egg breakfast had a greater satiating effect, which translated into a lower caloric intake at lunch.23 The resulting decrease in energy consumption lasted for at least 24 h after the egg breakfast.

This study was undertaken to exploit the short-term satiating benefits of an egg breakfast23 for weight loss in a longer-term trial. The objectives were to determine if the incorporation of an egg breakfast in the diet by overweight or obese subjects would (1) induce reduced energy intake and unintentional weight loss, even when not attempting weight reduction; or (2) enhance weight loss when following a reduced energy diet. We compared the effects of an egg vs isocaloric bagel breakfast of equal weight on weight loss, indices of body size and composition, dietary compliance, food cravings and health-specific quality of life.Materials and methods

The study was approved by the institutional review boards at Pennington Biomedical Research Center and at Saint Louis University. Written informed consent was obtained from the participants. We certify that all applicable institutional and governmental regulations regarding the ethical use of human volunteers were followed during this research.

Participants

Of the 160 participants enrolled, 8 did not complete the trial. The final study sample included 152 participants (131 women and 21 men; mean age 45.0±9.4 years; black participants 47.7% and white participants 52.3%). Demographic characteristics of the participants are provided inTable 1