Denver Nuggets coach George Karl missed his team's match-up against the Lakers Tuesday night so he could spend some quality time with his son, Coby, who had surgery for the removal of cancerous lymph nodes on Monday.

Coby Karl, 23, spent seven hours in surgery. It was his second surgery in 13 months -- he had his thyroid removed last year after he was diagnosed with a treatable form of cancer called papillary carcinoma. Chemotherapy followed the first surgery to kill off any remaining cancer cells.

All reports indicate both Karls are doing fine and Coach Karl, who has been surviving prostate cancer since 2005, was back to his coaching duties last night. His team took on the Sacramento Kings -- and won.

Coby Karl is taking it easy for now. He just recently finished his final season with Boise State University where he led the Broncos with 14.8 points per game. He's still a great athlete, but right now, his health comes first.

"He's a young kid, he's a promising basketball player," Lakers coach Phil Jackson said. "The most important thing is his health."

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 love a good cancer comeback story -- like the story of Phil Kessel and his courageous return to the NHL.

Kessel, 19-year-old Bruins forward and fifth overall draft pick for 2006, was diagnosed with testicular cancer last month. He underwent surgery and has been recovering off the ice until just recently -- when he was recalled to Boston from its farm team in Providence.

It's back to life and back to work for Kessel -- who is winning his match against cancer.

Kessel, a Wisconsin native, was the second Boston athlete this year diagnosed with cancer. Red Sox pitcher Jon Lester was diagnosed in August with lymphoma.

Bruins rookie Phil Kessel is surviving testicular cancer. And the 19-year-old former University of Minnesota player, drafted in the first round this year, is talking about his shocking diagnosis and the surgery from which he is currently recovering.

Kessel, who is expected to rest for two weeks before returning to the ice, found a lump in his testicle and went immediately to his team internist, Dr. David Judge. Judge examined him, referred him for an ultrasound, and learned with Kessel that the lump was in fact cancer -- embryonal testicular cancer.

Both Judge and Kessel are happy to report that the cancer was localized to the right testicle -- which was removed during surgery -- and had not spread. Kessel, therefore, has a very low liklihood of recurrence.

Kessel, who has five goals and four assists in 27 games this season, says about his diagnosis, "I couldn't believe it. It was tough. I had a hard time with it."

Kessel thinks cancer will help him gain perspective on life. And he plans to speak out about his experience so others may benefit.

"If you're not feeling well go get checked out and make sure you're all right," he says. Getting checked out is what saved him -- and he hopes others will follow suit.

Kessel is the second Boston athlete to be diagnosed with cancer this year. Red Sox left-hander Jon Lester was diagnosed with lymphoma in August. With chemotherapy behind him, he is currently cancer-free. And so is Kessel.