LPGA Health Tips by

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American Idol Fans Take Note - November 16, 2009

To employ music as a mode of relaxation, your best bet is to synchronize your music with your mood. When coming home after a stressful day, don't play mellifluous music that matches the mood you hope to obtain. Instead, the most efficient way to relax is to start with faster music that matches your current mood, and then incrementally move to slower music. Remember, music with lyrics tends to be less calming. It engages the left brain and language center and is more likely to inspire ideas, memories and emotions, than relaxation.

Peak Injury Prevention - November 9, 2009

Before you hit the slopes, be sure to hit the gym. While leg strength is a given in skiing enjoyment, keys to injury prevention are lower back, abdominal and shoulder strength. And don't neglect the hip flexors, which are taxed by rotating moves such as turning and stopping.

Strengthen by doing dumbbell side lunges: Holding a dumbbell in each hand, step right foot directly to the side or slightly forward approximately 2.5 to 3 feet, turning toe out slightly. Back leg should remain straight. While inhaling, bend right leg and sit back slightly with your hips, lowering until your knee is bent at least 90 degrees. Exhale, pushing with the right leg to return to starting position and repeat with left leg.

Flax Flurry - November 2, 2009

This tiny seed has caused quite a stir right into cereals, muffins and batters everywhere. A rich source of Omega-3, calcium, iron, niacin, phosphorus and vitamin E, flax may help lower cholesterol, ward off cancer and prevent constipation. Let the sprinkling begin!

Write On - October 26, 2009

Writing down your worries may improve your memory. The cathartic act of expressive writing may unlock cognitive resources. Writing about stressful events frees your mind of the burden of avoiding thoughts about them. Thus, mental energies once devoted to avoidant thinking become available for other tasks such as remembering things.

Easy Score for Soccer Moms (and Dads) - October 19, 2009

Carpooling to a child's sports practices and extracurricular activities can provide the perfect opportunity for a workout of your own. Take a 45-minute power walk around the park as you wait (water bottles can double as hand weights); bleachers are a great place to perform triceps push-ups, leg lifts and calf raises. Make it a mutually beneficial trip to the sports park!

Mind Your Peas and Cues - October 12, 2009

Restaurant portions are usually very generous - and we often feel compelled to eat everything on our plates (remember what your Mom told you about starving children?!). Stay mindful of your physical hunger. When eating out, share entrees, take half home, or order an appetizer portion in place of an entrée.

In Praise of Yoga - October 5, 2009

People's minds fluctuate more than ever these days - the result of a plugged-in, over-caffeinated, need-it-yesterday society. Amid all the distractions, the promise that you can "still" your mind and gain strength and flexibility brings people of all ages and physical conditions to health clubs, spas and yoga studios. Perhaps yoga owes its staying power to its intention - the union of body, mind and spirit.

With its roots in ancient India, the word yoga translates to "yoke" or "union," and is commonly interpreted as a means to unite the mind and body. The mind-body connection not only attracts people to the practice, but is now documented by research studies and modern medicine.

Just Add Water - September 28, 2009

Tired of being told how to avoid calories and resist treats? Try a different approach to holiday excess by adding something: water - and lots of it. Eight pure, cool glasses a day will help keep your system balanced through big meals, late nights and disrupted routines. And if you need to warm up, steaming hot green tea is another great way to get that vital H2O.

Tis Better to Give - September 21, 2009

If ever you felt the need to give back, here's some added incentive: A study at the University of Michigan found that older couples who gave time, energy and emotional support to family and friends are likely to live longer. While many studies have documented the benefits of social interaction among seniors, this one indicates that those who put the most into the relationships may indeed reap the greatest rewards.

Sleep Does a Body Good - September 14, 2009

Are you sleepy during the day? Do you feel tired in the morning instead of rested? If so, you may be suffering from a lack of sleep commonly known as sleep deprivation. But you are not alone. Literally millions of adults may be at risk from injury, poor health and other problems as a result of not getting enough sleep. According to the National Sleep Federation, anything less than seven hours is considered to be too little.

Here are a few tips to help you on your way to restful sleep.
- Set a consistent bedtime schedule
- Put your clock where you can not see it
- Use your bed for sex and sleep only
- Soak in a hot tub or bath before bedtime
- Consider relaxation or stress management therapy

Loving You, Loving Me - September 7, 2009

One of the keys to a long and lasting relationship with your partner may be learning to like yourself. In a study of couples, research revealed that partners with high self-esteem were likely to deal with transient difficulties in the relationship in a way that strengthened the bond of the couple. However, people with low self-esteem were more likely to view tensions as evidence of a weakening attachment. Long-term, loving relationships can make you feel years younger.

Know Your Trainer - August 31, 2009

As you age, maintaining and achieving increased fitness becomes more complex. Seek help by finding a trainer to help you stay motivated, guide your program and realize your potential. Look for a trainer accredited through the National Academy of Sports Medicine, the American Council on Exercise, or the American College of Sports Medicine and make sure the trainer's certification is current. Then, sit down with your potential trainer, check that his or her experience matches your goals, and gauge if you are compatible enough to form a long-term relationship.

Meet (and eat) the Cruciferous Family - August 24, 2009

Cruciferous vegetables - named for four-petaled flowers (think crucifer or cross) - include cabbage, bok choy, Brussels sprouts, broccoli, cauliflower, collards, kale, mustard greens and turnips. Noshing from this family might make a difference in your health: research shows that phytonutrients and other compounds in these veggies may help fight numerous cancers.

I'm Sorry - August 17, 2009

You need not humiliate yourself or give up your point of view when you say you're sorry to someone you love. Spontaneously, wholeheartedly acknowledging that you may not have used the best words or appreciated the importance an issue has for the other person can bring you closer and warm up a chilly atmosphere like magic.

Move It! - August 10, 2009

Combat stiffness, lower back problems and workday boredom all at the same time by making a habit of moving around while you work:

• Slip your shoes off and flex and point your feet.
• Cross one ankle over the opposite knee and push down on your thigh to open the hip.
• Raise and drop your shoulders.
• Tip your head to one side and then the other.
• Shake your hands vigorously.

This also works great on long airplane or car trips when you're stuck in one place or position for a while. Try it!

Go Nuts for Nuts - August 3, 2009

Nuts, often given a bad rap because they are high in calories, are also high in monounsaturated fats, which can help normalize cholesterol levels. Your number one choice: Macadamia nuts, with 16 grams of monounsaturated fats per one-ounce serving – and 200 calories as well, so be careful not to exceed your recommended one-ounce portion size daily. Other prime sources include raw almonds (11 grams monounsaturated fats, 170 calories), hazelnuts and pecans.

Just Breathe - July 27, 2009

Natural breathing keeps your life force (chi) flowing. Cue your chi by letting a habit or certain behavior - biting your lip, adjusting your tie, playing with your hair, watching the clock - become a reminder to enjoy five cleansing breaths. How? Inhale as if you're smelling a flower, then exhale completely. Feel your body move and your ribs float as you breathe. Ahhhhh.

Exercise Your Options - July 20, 2009

Exercise physiologists insist there is a physical activity out there for everyone. Are your knees sore and your weight on the plus side? Walk in a pool. Bad back? Try a back-care yoga class with a qualified instructor. Hate group activities and want something gentle? Buy a tai chi instruction tape. Just plain avoid exercise? Walk outside for 30 minutes with a good friend and see how fast the time goes. It's not nearly so important what you as that you do something.

You Are How Much You Eat - July 13, 2009

A study by the University of North Carolina at Chapel Hill has confirmed what Canyon Ranch has espoused for years: portion size directly impacts your weight. Using scales, measuring cups and spoons is a useful way of learning what a proper portion looks like. You can also use these common objects to help you visualize healthy portion sizes:

• Palm of your hand or deck of cards for a portion of lean meat, chicken or fish
• One-inch cube (dice) for the portion of cheese
• D-cell battery for a portion of dried fruit or salad dressing
• Tennis ball for rice or potatoes
• Large marshmallow for salad dressing
• Ping-pong ball for a serving of nuts or nut butter

Looks Are Everything - July 6, 2009

For the sake of mind and spirit, create a pleasant visual space in which to work. Put some pizzazz into your work environment by filling it with pictures and images you like. Buy flowers on the way to work, and put them where you can see them. All this "eye-candy" will encourage you to look away from your computer monitor - a rest for your eyes - while subtly enriching your day.

Steppin' Out For Health - June 29, 2009

Compact electronic pedometers, costing about $25, can help to combat a sedentary lifestyle. These handy clip-on devices track total daily activity. A good average goal is 10,000 steps a day. Sounds daunting? You'll be surprised how quickly those steps add up! If you're trying to increase your daily activity level, a pedometer is a worthwhile investment.

Butter Me Up - June 22, 2009

From a fat and calorie standpoint, butter and margarine are the same with about 35 calories and four grams of fat per teaspoon. Both are primarily fat; only the source differs. Butter contains more saturated fats than most margarine. Because margarine is made from vegetable oil, it has no cholesterol. For a spread with less saturated fat, buy soft tub margarine, rather than stick. Whipped versions of butter or margarine have less fat per tablespoon, too.

Get Back To Nature - June 15, 2009

Recognizing and appreciating nature is easier when you break away from your day-to-day home or office routine. Take a minute to notice the rising and setting sun, the sounds of night creatures versus the day animals, the smells after a rainstorm, and myriad other natural rhythms. Nature is everywhere - you just need to find a simple way to connect with it. The good news is: it doesn't take a week or even a day to feel a part of nature. Plan to spend a lunch hour or some time in the evening to reacquaint yourself with your surroundings.

Couch Potatoes, Take Note! - June 8, 2009

The health risks of leading a sedentary lifestyle just hit home. Statistics show that you are 10 times more likely to die from being sedentary than you are to die in a motorcycle accident; and statistically, it is as great a health risk not to exercise as it is to smoke after age 50.

Berry Good Fiber - June 1, 2009

Blueberries, blackberries, raspberries and strawberries are loaded with antioxidants and are excellent sources of fiber. (Frozen organic berries are great in smoothies.) If you're eating the recommended eight to 10 servings of fruits and vegetables a day, you're well on your way to getting enough disease-fighting fiber in your diet.

Don't Sweat the Sweet Stuff - May 25, 2009

Dark chocolate contains valuable antioxidants and other substances that help balance brain chemicals and fight disease. Some doctors and nutritionists now even recommend daily consumption of an ounce or so. If you have trouble stopping at a bite or two, buy small, individually packaged servings, not the giant family pack.

Your Bathroom, Your Spa - May 18, 2009

It takes so little effort to turn your bathroom into a sanctuary devoted to your comfort: scented candles, a radio or CD player piping in relaxing music, essential oils, a book you love, herb tea and a phone with a ringer turned firmly to off. Next time, instead of taking the plain version of the warm bath, get your props together and do right by yourself. You'll appreciate the difference!

Have a Ball With Your Abs - May 11, 2009

Get that svelte body and trim stomach by getting on the ball - a Thera-ball or Physioball. Performing crunches with these large balls isolates upper and lower abdominals while stabilizing the back. The protocol:

• Sit on the ball like you would a chair, ensuring that your legs form a 90-degree angle.

• From the sitting position, slide down the ball until your upper back is touching the ball, keeping a wide stance to steady yourself. Place your hands behind your neck and look toward the ceiling. Support your neck by placing a rolled towel behind the neck holding either end next to your cheeks.
  

• Bring your shoulders up off the ball and do a crunch. Stretch the abdominal area after each crunch. Begin with two sets of 15, working gradually toward three sets of 25.

Color Your World - May 4, 2009

When planning your meals, think about the color spectrum: Red foods like tomatoes, watermelon and pink grapefruit contain lycopene, which may aid in the prevention of cancer. Orange-colored pumpkins, carrots and oranges contain beta-carotene, which aids in the prevention of cancer. Yellow and green foods, like squash and broccoli, aid in the prevention of cancer and vision loss. Blue and white foods - such as onions, garlic and leeks - can help prevent heart disease and cancer.  Add a palate to your plate and stay healthy!

It's a Brand New Day - April 27, 2009

If troubling thoughts are keeping you from sleeping, write them down outside of bed, then resign yourself to the fact that you have done all you can for the moment and commit to re-examining them in the morning. Fears, which seem exaggerated at night when we are surrounded by darkness and lack of resources, are often more manageable in the light of day.

If You Like It, Do It! - April 20, 2009

Getting in shape just because "it's good for you" can be a potentially boring proposition.

On the other hand, embarking on an exercise program with a concrete, enjoyable goal is an entirely different matter. Hike a canyon or a mountain trail; book a raft trip or a biking tour; take the family snorkeling or to a beach where volleyball is a big draw. Do the active things you love and the fitness will come naturally.

Smooth Start - April 13, 2009

Take time to eat a good, well-rounded breakfast. A meal that includes carbs, some protein and a little fat will keep your blood sugar stable and your appetite from running away with you at lunch. Make a smoothie using fresh or frozen fruits and juices, a half-cup of plain low-fat yogurt and a scoop of plain protein powder. Add a piece of whole-grain toast lightly covered with your favorite nut butter and you'll be ready to face the world!

It's one thing to experience the mild burn of exertion and a little day-after muscle soreness or moderate stiffness when you take an activity to a new level. Real pain, however, is a warning that you ignore at your own risk. When any activity becomes painful, stop. And next time you try it, take it easier.

Brains Need Exercise, Too - March 30, 2009

If you want to stay mentally sharp and capable as time goes by, give your mind a little challenge every day. For maximum agility and strength, do some mental "cross-training." Mix it up. One day, do a crossword. The next day, balance your checkbook without a calculator. Other mental pushups: Memorize a favorite poem, draw a map of the neighborhood you grew up in, shop without looking at your grocery list.

Take a multivitamin that contains B vitamins - March 23, 2009

Take a multivitamin that contains B vitamins. The B vitamins folic acid, B6 and B12 are related to cognitive function.

If you swallow your vitamin supplements with your morning coffee, you may be missing out on possible health benefits. Take them with food for the best results. Vitamins A, D, E and K are fat-soluble, requiring the presence of some fat (think good fats, such as the omega-3's found in flax seed) in the gastrointestinal tract for optimal absorption.

Walk This Way - March 16, 2009

In 1900, the average adult walked seven miles (or two-and-a-half hours) per day. Fast forward to 2009, and try to remember the last time you walked for two-plus hours. Pick up the pace with four daily 15-minute walks one early in the morning and one after each meal at a moderate pace. Mall walking or shopping does count, as long as you continue at a regular pace.

An Apple a Day - March 9, 2009

Okay, maybe it won't keep the doctor away, but it won't hurt either. Apples are delicious, fun to crunch, low in calories, and chock-full of blood-lipid-clearing and good-digestion-promoting fiber. And to top it all off, they're portable. Take one with you and you'll have something good to snack on, wherever you go.

Five-Minute Stress Buster - March 2, 2009

Does the idea of finding a half-hour a day to meditate make you even more tense? Try getting your bliss in five-minute increments instead. Set your personal alarm and take two or three short meditation or visualization breaks a day. Polish your self-soothing skills with a full-length class or videotape on the weekend or when you do have the time. The first rule of stress-reduction: don't stress over it!

Make Family Time Physical Time - February 23, 2009

To stave off weight gain this winter, stay active during family gatherings. Try recreational activities that your entire family can enjoy: ice skating, snowball fights, cross-country skiing and walking the family pet together. In warmer climates, take a hike. It's a great activity for all ages - you can even pack the youngest family members on your back.

Your Perfect Body - February 16, 2009

Yes, your body is perfect - it perfectly reflects your lifestyle. The human body is highly adaptable. The good news about that is that if you change what you do, you'll change your body. Step up your daily activity, drink more water, eat 50 fewer calories a day - any small, healthy change you make will gradually, but inevitably, change the way you look and feel.

Love Triumphs on Valentine's Day - February 9, 2009

Valentine's Day is just around the corner. Here are some great ways to express yourself:

- A book by a favorite novelist or one with a romantic love story can be meaningful. Lose yourself in a great tale with wonderful writing and engaging characters. It's good for heart and soul.
- Aromatherapy products help set a mood. Find the perfect scented oil, candles, lotions or soaps. A sweet scent is the perfect gift for your sweetheart.
- Feel-good movies are great. Give your sweetie a romantic comedy, a heartfelt drama or an inspirational movie. You can snuggle up on the couch with a DVD or make a night of it by taking your valentine to dinner and a movie.

What's In a Serving? - February 2, 2009

Nutrition labels are more informative than ever and many restaurants are becoming more health-conscious, but do you know a real serving when you see one? It's important to know when you sit down to a meal, you may be digging into a plate worth three to five servings. Here's a sketch of what one serving really looks like: Meat, chicken or fish in the palm of your hand; Rice or potatoes in a tennis ball; Cheese in a one-inch cube; Salad dressing in a D-cell battery. To counteract servings sabotage, you many want to wrap up half of your meal as soon as it arrives at your table.

The Office Yogi - January 26, 2009

You don't need a studio to practice yoga. To keep the chi flowing at your desk, simply sit with the sternum lifted and the abdomen muscles engaged. Clasp your hands behind your back (beginners can grasp fingers or wrists, while advanced can put palms together), and straighten your arms behind your back while simultaneously lifting your sternum and taking 10 exhalations. Expand the stretch into the lower back by maintaining the position above, moving your chair back from your desk and bending forward while lifting the arms over your head. Hold the position while exhaling 10 times.

The Eyes Have It - January 19, 2009

Ladies, if you want to jazz up your eyes with some color, try a crème eye shadow. Skip eyeliner unless it's a liquid liner that will stay in place. You'll be surprised by the dramatic effects of a thin liquid liner and a single eye-shadow color on the lid.

Choosing the right color may be confusing, especially if you don't use eye shadow often. Stick to neutrals until you are comfortable with color. And if you want to wear eye shadow while working out, neutrals give you the most natural look. Find a natural look that works for you and just enhance it for the evening. You don't have to change it. As long as you like it, wear it!

Sleep Does a Body Good - January 12, 2009

Are you sleepy during the day? Do you find it hard to concentrate at work, or feel tired in the morning instead of rested? You may be suffering from sleep deprivation. And you are not alone. Literally millions of adults may be at risk of injury, poor health and other problems as a result of not getting enough sleep. According to the National Sleep Federation anything less than seven hours is considered to be too little. Here are a few tips to help you on your way to a restful sleep:

- Set a consistent bedtime schedule
- Put your clock where you cannot see it
- Use your bed for sex and sleep only
- Soak in a hot tub or bath before bedtime
- Consider relaxation or stress management therapy

The Wonders of Tea - January 5, 2009

While clinical researchers continue to study how tea can help promote health, stave off disease and prolong life, many people are eager to reap the health benefits of tea right away. But how?

A few things have become clear, such as which teas contain the greatest concentration of beneficial antioxidants (white tea, then green, followed by black and decaffeinated green), and how to prepare tea most healthfully. (Boil water to make black tea, but stop just short of boiling to brew the green and white varieties.)

In studies, participants who drank one to four cups of tea per day, every day, showed the most profound benefits. The advantages of tea, for those who opt to incorporate it into their daily lives, are more than physical.

This weekly health tip is provided by Canyon Ranch, the official LPGA Wellness partner. Canyon Ranch has been offering life-enhancing experiences including healthy vacations, improved nutrition, lifestyle management and rejuvenating body & wellness therapies to thousands of guests for more than 25 years. Each 2009 Tour winner receives a Canyon Ranch stay.