The experts at Canyon Ranch resort and spa know what they're talking about when it comes to health and happiness. They make a living off their expertise, in fact. But they're not stingy when it comes to sharing their know-how, and on the Canyon Ranch website, they offer us all a chance to better our lives.

I promised in an earlier post to share more of what the Canyon Ranchers have to say -- so here are seven more healthy habits you just might want to embrace.

To Carb or Not to Carb

Canyon Ranch has watched "fad" diets come and go, never falling for their quick, easy-fix mentality and consistently advocating for balance, moderation and basic good nutrition. In recent years, some diets have forsaken whole grains for foods rich in protein and essentially free of carbohydrates. Whole grains, which are carbs, have always been a vital part of good nutrition. And while removing high-carbohydrate foods from your diet may initially help you lose weight faster, over time their absence can negatively influence your health.

Making Time for Time

People take classes to learn time management, they rely on the latest technologies to make the most of it and budget time as carefully as their money. Still, when it comes to health care, you may find yourself in a time crunch. Fortunately, Carl Pratt, managing director of the Canyon Ranch in Lenox, offers a timely solution: The 90-Minute Program. "It really only takes 90 minutes a week to stay focused on maintaining a healthy lifestyle. If you aren't willing to dedicate 90 minutes, you aren't willing to take care of yourself, and you need to accept that fact," says Carl. Carl breaks down the 90 minutes per week as follows:

• 15 minutes of planning for "mindful eating"
• 45 minutes of exercise (15 minutes, three days a week)
• 30 minutes of relaxation (five minutes, six days a week)
  

Commuting Bliss

When you change your mindset and treat commutes as a transition time for relaxation or education by listening to music or books on tape, your daily drive becomes a worthwhile experience. "We all see commutes as inconvenient, and we need to think of them as something valuable. Remember, the ultimate removal of commute time is not what people want. Otherwise, we would go directly from birth to death and skip everything in between. If you can't enjoy the commute -- and indeed, some are more difficult than others -- you are simply losing part of your life," says Robert Rhode, Ph.D., clinical psychologist at Canyon Ranch in Tucson.

Family Bonds Tied to Well-Being

Even painful family connections can be a significant part of personal growth. Learn to feel reverence toward yourself even as you feel pain. This connects you with your humanity and your ability to give and receive love. How to get comfortable with painful memories? Relax your body and allow yourself to feel emotions -- anger, pain, sadness -- while maintaining a positive attitude toward you.

An Attitude of Gratitude

Being thankful each day for the good things in your life and the ability to appreciate what you have rather than what you do not have is an important aspect of emotional health and well-being.

Think Big

One key to spiritual well-being is to get outside yourself with activities such as volunteering or contributing to worthy causes."Get involved with others and become committed to something greater than yourself. You start worrying about the greater good and you feel better about yourself," says Evan Kligman, M.D., at Canyon Ranch in Tucson.

Not a Morning Person? It's OK

Giving yourself a workout boost first thing is great for some, but an early morning workout may not be for everyone. Phil Eichling, M.D., sleep expert at Canyon Ranch in Tucson, encourages people with sleep problems to put off their workout for later. He says to enhance sleep, the best time to exercise is usually late afternoon. And people who have cardiovascular issues or certain other health concerns may also want to ease into the day before they strap on their running shoes or cross trainers.

I am thankful. Plain and simple. I am thankful -- for these seven reasons.

One. Joey and Danny. The little boys who tore out of my body at a combined almost 21 pounds and have been tearing through life with the same screaming spirit they exhibited the very moments they entered the world. I didn't know it at the time, but these boys were delivered just in time -- for they became the angels who guided me through breast cancer. I can't even consider how I would have survived without them.

Two. Each and every member of my family who has supported me, loved me, motivated me, and comforted me during all phases of my life. The same people who really stepped to the plate when the breast cancer deck was stacked against me and I was faced with losing my life.

Three. The millions of breast cancer survivors who came before me. The women who fought, conquered, lost -- and paved the way for my own survival.

Four. My hair. It's brown. It's curly. It's nothing like the blond, straight hair I loved for 34 years -- before it was stolen by chemotherapy. But it's hair. And it's mine. And it sure beats having no hair at all.

Five. Writing. I entered college as a journalism major and somehow pursued entirely different interests. Eighteen years later, I am back to writing -- thanks to the material cancer gave me.

Six. Connections. I have collected a whole circle of friends whose faces I have never seen. Yet our shared experiences with cancer and other life-changing events have made us fast friends. Our bonds are deep, meaningful, and nothing like I've ever known.

Seven. My health. The love of my husband. My niece and borrowed little girl. Reminders of my late grandmother. Loving co-workers. The roof over my head. The food on my table. And so much more.

I am thankful. Plain and simple. I am thankful.

In icLiverpool today, is a feature about the strength of sibling bonds and a triathlon they will compete in for cancer. In 2003, Daniel O'Dempsey, now 12, was diagnosed with a rare form of lymphoma. Daniel is planning on participating in UK's Sefton Triathlon, billed as the world's largest community triathlon, to benefit Macmillan Cancer Relief. But, because of the tubes in his body from chemotherapy treatments, he is prevented from the swimming part of the triathlon. To his rescue are his brother and sister triplets, Kieran and Kate, who will complete the swimming and running thirds of the event for Daniel.

The triplet siblings say they do not expect to win the triathlon, they just want to have fun raising money for cancer charity as a way to help others. Oh, I'd say these three are winners in more ways than can be counted, or trophy awards given. And, the three make us winners just by knowing about them. The inspiration of their individual and collective spirit illuminates this world into a little brighter place for all of us.