Vol. 3, No. 2
Feb. 8, 2006

Cutting Out Caffeine? Try Seeing Red

If you've cut caffeine from your diet but dislike the flavorless decaffeinated alternatives, you now have another option. Rooibos (pronounced ROY-boss), or "red tea," is not only naturally caffeine-free but chock full of antioxidants and robust flavor. Although not a true tea but a South African "tisane" (herbal infusion), rooibos was discovered in the 1700's and only recently debuted on grocery shelves in the states.

Although research shows its health benefits are many, exaggerated promotional claims for rooibos run the gamut. From claims of its high vitamin C content to its ability to heal skin disorders and soothe colicky babies, many are false. The antioxidant levels of the fermented version (the type you will find in most stores) fall between that of green and black teas and, because it's naturally caffeine-free, the chemicals used to decaffeinate the tea do not destroy the antioxidants as in regular, decaffeinated teas.

Look for rooibos in health food stores (often called "red tea" for its ruby color) or in the organic section of the supermarket – or for the highest quality, order it loose online through: www.divinitea.com or search for it on Google. Bottoms up! (Check out the April/May issue of Eating Well magazine for my debut article on rooibos, in their Observer column.) 

Prepare for Golf Season Now

Whether you are a golfer lucky enough to live in a year-round warm climate or you anxiously await springtime to tee off, getting your muscles in shape now avoids problems later. Strength, balance and flexibility all come into play in golf with injury potential around every corner.

Strengthening the core and trunk, including the abdominals and the rotator cuff musculature of the shoulder, are of highest priority in a strength program. Balance proficiency also plays into good golf performance -- and can be easily incorporated into a program. (For example, stand on one foot while doing biceps curls to add a balance component to an arm exercise.)

This sample program targets all the major muscle groups involved in the swing: .

Golf-Specific Exercise Sampler

These four, golf-specific exercises require little or no equipment and can be done at home.

Important note: Check with your doctor before attempting these exercises, especially if you are over 45 or have any current health issues.

Warm-up and stretch:

Perform five to ten minutes of a cardiovascular exercise of your choice. This readies the muscles and nervous system for exercise and helps prevent muscle strains.

Rotational Woodchop: addresses the rotator forces of the trunk, shoulders, hips, knees and ankle joints.

1. Grasp a medicine ball (2-6 pounds) with both hands and stand with feet shoulder width apart and slightly bent, as if addressing the ball. Keep feet straight ahead.

2. Tighten or “brace” the abdominals (as if preparing to take a punch).

3. Initiate the rotational movement from the trunk as you outwardly lift the med ball from a low position, across the body on a diagonal path, to a high position over the opposite shoulder. Pivot on the back foot as the motion nears the end range.

Repeat 8-10 times, and then switch directions.

Squats: freestanding (or on a balance board); strengthens the lower body

1. Stand feet shoulder width apart, toes pointed out slightly (to 11:00 and 1:00)

2. Place hands on hips and begin lowering by bending at the knees and the hips.

3. Keep the eyes focused straight ahead and the back flat.

4. Keep chest high and brace the abdominals.

5. Lower slowly until the tops of your thighs are parallel to the floor (or as flexibility allows.), then return to start position.

Repeat 10-15 times.

Standing Rows with Tubing: Strengthens upper back and arm muscles and improves posture. You will need resistance tubing with handles and a door anchor, available at most sporting goods stores.

1. Stand with feet shoulder width apart, spine straight and shoulder blades back.

2. With tubing secured in the door, grasp handles at chest height with arms extended. Do not allow slack in the tubing at any point.

3. Squeeze shoulder blades back and together as you bring your hands towards your chest. Do not “shrug” as you do this. Hold for 2-3 seconds and return to start position slowly.

Repeat 10-15 times.

Quadruped: Strengthens lower back and core.

1. Begin on all fours, with abdominals braced and head in a neutral position.

2. Slowly raise your right arm up and in front of you (like a pointer dog) while you raise your left leg up and out in the opposite direction. Hold both arm and leg at body height for a few seconds. Return to start position.

3. Continue by alternating sides.

Repeat 10 times each side.

Add other exercises to create a total body workout, stretch regularly and be sure to include cardiovascular fitness at least three times a week. Practice, fine tune your swing mechanics and that little white ball won’t stand a chance.

A New Exercise Incentive

Horizon Fitness offers a product for walkers looking for extra motivation. The Horizon WT 950 Wireless Pedometer Treadmill gives you "credit" towards your daily step goal. Choose a goal between 1,000 and 10,000 steps a day (the latter is recommended for optimum health) and wear the pedometer (included with the treadmill purchase) throughout the day. At the end of the day, wirelessly transmit your steps to the treadmill. The treadmill then calculates the steps needed to reach your goal and adjusts the workout accordingly. Check it out at www.horizonfitness.com .

We offer this article on a nonexclusive basis. You may reprint or repost this material as long as Linda Melone's name and contact information is included.

Thanks! LM