If you cannot see this newsletter click here.

 
   
  What's Happening?
   
 

/*Special Note: Due to the Thanksgiving Holiday, the next edition of Health-E-Living will be on Wednesday, December 17.

Passes for Yoga and Studio Cycling Prorated
Semester passes for Studio Cycling and Yoga have been prorated to $20 for student members and $32 for non-student members.  Passes allow unlimited access to scheduled classes through January 19, 2009 and are going fast. Visit the Wellness Suite to purchase yours Monday – Friday, 8:30 a.m. – 8:00 p.m.

Great American Smokeout - November 20
Attention anyone who uses tobacco products and is willing to quit for a day: bring your "butts" (and/or cans of chewing tobacco) to the Patti and Allan Herbert Wellness Center on Thursday, November 20. In support of the Great American Smokeout, all individuals who bring a pack of cigarettes or a can of chewing tobacco to the atrium between 10 a.m. and 2 p.m. will receive a chair massage, a “quit kit,” and information about the BeSmokeFree smoking cessation program. To learn more about the event or the BeSmokeFree program, call the Wellness Suite at 305-284-LIFE (5433).

Special Thanksgiving Hours
The Herbert Wellness Center will operate under the following building hours during the Thanksgiving week:

  • Wednesday, November 26: facility will close at 6 p.m.
  • Thursday, November 27: CLOSED
  • Friday, November 28 - Sunday, November 30: 8 a.m. - 9 p.m.

Scheduled Pool Maintenance November 26 - 28
In order to improve the quality of your pool, the Herbert Wellness Center will perform routine maintenance during the Thanksgiving holiday week. The pool will be CLOSED beginning on Wednesday, November 26 at 2:30 p.m. and will re-open on Friday, November 28 at 12 p.m. We apologize for any inconvenience this may cause.

Holiday Group Exercise Schedules
Schedules for Thanksgiving week and the Winter Break will be posted soon at www.miami.edu/wellness.  The Thanksgiving schedule will run from Wednesday, November 26 – Sunday, November 30.  The Winter break schedule will run from Thursday, December 18 – Monday, January 19.

Blood Drive December 8 & 9
The Herbert Wellness Center is hosting a blood drive in the atrium on Monday, December 8 and Tuesday, December 9, from 5 p.m. to 10 p.m. Donors will receive a movie ticket, mini-physical, a thank you pack, and entry into a raffle to win a massage at the Wellness Center. Call Scarlette Uriate at 786-261-7866 for more information or visit www.cbcsf.org to pre-register your donation. Save a life—donate blood!

"U Rock" Wellness Education Series
The Wellness Center is proud to promote healthy living by offering a series of programs on various topics, ranging from fitness and nutrition to stress management. The "U Rock " series is open to everybody, regardless of membership status. Registration is required prior to participation in any of the programs. Visit the Wellness Suite or call 305-284-LIFE(5433) to reserve your place. Click here for the full schedule. Here are some of our upcoming programs in the series:

 
 

Basic Life Support (BLS) for Healthcare Providers (HCP)
Monday, November 24, 1 p.m. - 5 p.m., Classroom 2. The BLS for HCP course covers core materials such as adult and pediatric CPR (including two-rescuer scenarios and use of the bag mask), foreign-body airway obstruction, and automated external defibrillation. This course is for healthcare providers such as EMS personnel, physician assistants, doctors, dentists, nurses, and respiratory therapists who must have a credential card documenting successful completion of a CPR course. Cost: student members - $45, non-student members - $55, non-members - $65.

Meditation Classes
Relax and unwind as you learn to meditate. You'll develop mental clarity and discipline, as well as enhance creativity and inner peace in your pursuit of personal satisfaction. Classes are free and open to students, employees, and the community. Please join us for the following classes:

  • Learn to Meditate: Monday, November 24, 7:30 - 9 p.m., Conference Room
  • Take a Meditation Break: Friday, December 5, 12 p.m. - 12:45 p.m., Conference Room
  • Learn to Meditate: Tuesday, December 9, 7:30 p.m. - 9 p.m., Conference Room

Cooking Class - Spectacular Fish
Tuesday, November 25, 6:30 - 8:30 p.m., Instructional Kitchen. Many people enjoy eating fish however, they often feel intimidated when it comes to making it at home.  Learn how to prepare three delicious, easy dishes: Caribbean Island Shrimp, Walnut Encrusted Salmon (created by UM nutrition professor, Janet Bond Brill), and Mango BBQ Mahi Mahi. Cost: $25.

Vegetarian Cooking Class - Savory Baking
Wednesday, December 3, 6:30 - 8:30 p.m., Instructional Kitchen. Join us as we make a basic whole wheat double pie crust which will serve as the base and top for a curried winter vegetable pie. Smoked Gouda and Parsley Muffins & Savory Fennel Parmesan Biscotti will shine during any cocktail hour. The English popularized scones a long time ago. Whole Wheat Herb Scones will be prepared with a touch of barley flour. (Recipes contain dairy) Cost: $25.

Vegan Cooking Class - Holiday Gifts from the Heart
Wednesday, December 10, 6:30 - 8:30 p.m., Instructional Kitchen. Tired of searching all over town for holiday gifts? Give something from your heart. Learn how to prepare several wonderful options right from the kitchen. Asian BBQ Sauce showcases our bountiful mangoes. Ciaotebaldi's Rub is a versatile seasoning for proteins and veggies. Package this rub in a beautiful glass jar and you have a holiday gift that lasts long after the season is over. Spiced Sweet Potato Butter, an alternative to jam and apple butter, will have you thinking of the holidays with its combination of cinnamon, cloves and maple syrup. Tapenade, with a black olive base, can be a condiment for protein, a dip for veggies or a spread for bread products. Toasted garbanzo beans, pistachios, and almonds are a great accompaniment to any appetizer spread. All items are vegan. Cost: $25.
 
 

Parking Information
Please note that the BankUnited North, VIP, and/or Serpentine lots may be closed for the following events:

  • November 21: All Star Comedy Tour at 8 p.m.
  • December 2: Men's Basketball vs. Ohio State at 7 p.m.
  • December 12: Men's Basketball vs. FIU at 7:30 p.m.
  • December 14: Men's Basketball vs. Robert Morris at 1 p.m.
  • December 14 - 17: Winter Commencement Load-In
  • December 18: Winter Commencement

For more specific parking information, please visit the Parking bulletin board to the right of the Wellness Center exit gates.

   
 
  Tips for a Healthier
 

Health-E Tidbit: Watch When You Eat
in terms of diet and heart disease, when you eat may be as important as what you eat. A researcher at Boston University School of Medicine discovered that the French have half the death rate from heart disease of Americans. And when the researcher looked at the eating habits of a group of working-class Parisians, he found that they consumed 57% of their calories before 2 p.m. In contrast, Americans consumed only 38% of their calories by mid afternoon. The report to the American Heart Association suggests that because the French were active for a longer period of time after their biggest meal, fewer calories were stored as fat. But because Americans were more sedentary after their biggest meal, the extra calories became stored as fat, putting Americans at higher risk for heart disease. Source: 365 Everyday Healthy Tips by Michael Mannion

Jumpstart Your Routine
Does your exercise routine need a swift kick in the gluteus maximus? It's easy to get bored with the same old exercises every day. Why not try a few single arm barbell rows?

 
 
Step 1

Step 2

 
 

 

 

The single arm barbell row targets the upper back and core.

Step 1: Lay a barbell on the ground next to you. Bend forward so your body is parallel to the ground and grip one end of the bar.

Step 2: Pull your elbow as far back as you can. Be sure to keep your back straight.

Step 3: Slowly extend your arm and lower the bar. Repeat.

 

 
Ask a Trainer
Have a question you'd like answered by a personal trainer? We're here to help.
 
 

.

Q: I have been sick with a cold recently, do you recommend that I stop training? If so, how long should I wait to start again?

A: A recent study by the Academy of Sports Medicine indicates that there is no reason to stop working out when you have a cold. However the above/below the neck rule applies. If your symptoms are above the neck (i.e., sniffles, sore throat, colds, etc), it is okay to work out. However, having said that, NEVER work out with a fever as it places extra demands on virtually every system in the body. If you have cold symptoms above the neck, you may not have your usual stamina or strength during exercise, but fighting through the illness may actually shorten its duration. It is most important to carefully assess how you feel throughout the workout and make sure that you listen to your body. Plenty of fluids are a must, and additional recovery time is advised if you are feeling weak.

If cold or flu symptoms manifest lower in the body (i.e. nausea, vomiting, difficulty breathing), then it's recommended to take a few days off. Continuing to work out through these symptoms will probably prolong the illness. Be particularly careful with stomach illness, because they typically result in dehydration.

When you return to the gym after an illness, you need to lighten the load a bit, especially with cardio. Depending on energy and hydration levels, you should be able to come back at about 80 percent of your original program. Make sure you get enough rest and sleep in that week following the illness to avoid feeling weak.

When sick with a cold or flu, it is important to listen to your body and drink lots of water.

 
 

Have questions for a trainer? E-mail them to wellnesscenter@miami.edu and you might see your answer in our next issue.

Did You Know?
Interested in science-based fitness facts? Our resident exercise physiologist and associate director of fitness, will share fitness and nutrition information that is fact, not fiction.

 
 

Lately, most media we see regarding health and fitness focuses on the obesity epidemic and it's implications on health. Numerous studies show that obese people have higher rates of cardiovascular disease, diabetes, osteoarthritis of the knee, gall bladder disease, and some cancers than normal weight people.

Although many people are concerned with methods of weight loss, research conducted at The Cooper Institute suggests that fitness, not fatness, is the more important issue. The Aerobics Center Longitudinal Study (ACLS) examined 25,389 men from the date of their examination (the study began in 1970) to the date of their death or until December 31, 1989 at the Cooper Clinic in Dallas. All participants were examined and measured for height and weight. They completed a demographic and lifestyle questionnaire, and took a maximal exercise test on a treadmill. Each man was assigned a fitness category based on his treadmill test performance. The least fit 20% were classified as "low fit," the next 40% as "highly fit." They were also grouped into body mass index (BMI) categories of less than 27, 27-30, or greater than 30.

Surprisingly, the data showed that death rates were similar for moderate and highly fit men in all BMI categories, and death rates for men with low fitness levels were higher regardless of their BMI category. Cardiovascular fitness was a more powerful predictor of mortality than BMI. In fact, the study found that low-fit men with a BMI of less than 27 were at a greater risk for death than high-fit men with a BMI of greater than 30. Additional research concluded that the percentage of a person's body fat weight did not seem to matter in predicting all-cause mortality after cardiovascular fitness is taken into account.

Indeed, when an individual participates in regular cardiovascular exercise their weight and body-fat percentage are very likely to decrease. The moral of the story is that it is not necessarily the body-fat that accounts for the increased risk in disease but the behaviors (sedentary lifestyle) which may have led to it's accumulation.

As noted by the study's lead investigator, Steven Blair, "Thinness is fine if you want to be a swimsuit model. But, as our research shows, you are better off being fit and having a fat waist than having a small waist and being unfit."

 
 

In the News

 

Has life just been too busy to read the Health and Fitness section of your newspaper? Let us provide you with a few highlights of what's made the news lately.

Six Reasons to Eat Plenty of Fiber
It's not in meat. Or milk. Or fish. It is only found in things that grow in the ground, such as vegetables, grains, fruits, and nuts. We're talking about"dietary fiber." Basically, according to the definition by the Institute of Medicine, dietary fiber includes the carbohydrate components of plants that are not digested and absorbed into the human small intestine. Fiber is just...on it's way through. So why is it important in our diets? Let me count the reasons:

1. An adequate intake of dietary fiber protects against heart disease. Research shows that 12 to 33 grams of dietary fiber a day may lower blood pressure, improve blood cholesterol levels, and reduce the "inflammation" now attributed to cardiovascular disease. And 10 grams added to the diet (that's about the amount in a cup of beans) decreased the risk of dying of heart disease by 27 percent.

2. Soluble fibers lower bad cholesterol in your blood. Foods that contain a good dose of soluble fibers include apples, barley, oats, beans, and other legumes, fruits, and vegetables.

3. Insoluble fibers tend to encourage "laxation' of the gastrointestinal tract. The result is a quicker trip through the body and more normal bowel movements. Whole grain foods such as whole wheat bread or brown rice are good sources. Cabbage, rhubarb, honey, figs, prunes, raspberries, strawberries, and stewed apples contain substances that are natural laxatives.

4. Dietary fiber may help control diabetes. Remember, dietary fiber is a carbohydrate the body does not absorb. So a fiber-rich diet results in fewer total carbohydrates converting to high blood sugars.

5. Certain types of natural fibers in fruit, vegetables, and whole grains are fermented in the large colon and may actually help our bodies absorb minerals such as calcium.

6. Dietary fiber may help keep the pounds off. When we eat high fiber foods, we fill up on the 'bulk" that makes us feel satisfied but does not turn into love handles. Foods high in fiber also tend to contain fewer calories.

Source: The Miami Herald