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In Memory of Dr. Richard Abraham
The Wellness Center staff would like to dedicate this edition of Health-E-Living to Dr. Richard Abraham, Professor Emeritus and founding member of the Wellness Center. Dr. Abraham was born on October 6, 1910, making him the oldest Wellness Center member at the age of 97.

Although Dr. Abraham could no longer drive, he found a way to make it to the Wellness Center to swim in the pool regularly. Dr. Abraham would always say that coming to the Center was the highlight of his day and kept him mentally and physically sharp.

  The wellness family was saddened to hear that Dr. Abraham passed away on Wednesday, March 19 . We extend our sincere condolences to his family and friends. We will miss him.
   
 

Upcoming Room Closures
Due to special reservations, please be advised of the following room closures and changes:

  • Saturday, March 29: Main Gym basketball courts CLOSED 9 a.m. - 6 p.m.
  • Saturday, April 5: Main Gym basketball courts CLOSED 8 a.m. - 1 p.m.
  • Sunday, April 6: the 10:40 a.m. Hatha/Vinyasa Yoga class has been rescheduled to begin at 11 a.m. and will be relocated to Multi A
  • Sunday, April 6: the 4 p.m. Tai Chi class will be relocated to Multi A

Keep Those Veins Pumping - Donate Blood!
Did you know that up to 60% of people are eligible to donate blood but only 5% of people do? Here at the Wellness Center we encourage all of our members to donate blood as often as possible. In fact, we have even made it convenient for you to give. If you would like to donate, stop by the Wellness Center Atrium where you will find Community Blood Centers of South Florida (CBCSF). Blood drives are held the first Monday and Tuesday of every month. CBCSF is a non-profit, all voluntary blood collection agency. Currently, there are over 40 Wellness Center members each month who give blood here. Since the beginning of our partnership over 1,000 members have donated pints of blood and blood products! The CBCSF will be here on Monday, April 7th and Tuesday, April 8th.

Trojan Wants U to "Evolve"
Trojan Brand Condoms wants UM students to be sexually healthy!  On Monday, March 31 from 10 a.m. to 2:00 p.m. the Trojan “Evolve” national grassroots bus tour is taking a detour to hang out with ‘Canes on campus at the Rock.   Stop by to hang out in the ‘Evolve Lounge’.  Chill with staff, play games, learn how you can respect yourself and others, and win prizes!  Watch the Trojan Evolve commercial and visit the Evolve website for more information about the campaign.  You can even find Trojan Evolve on Facebook!    

"True to U " 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 "True to U" 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 a full schedule for the Spring 2008 semester. Here are some of our upcoming programs in the series:

   
   

Breathing Class
Saturday, March 29 , 10 a.m. - 11 a.m.,
Classroom 2. Learn to use your breath to invigorate, increase mental acuity, manage stress, and strengthen you for life!  Classes are free.  Participants are encouraged to wear comfortable clothes and bring a cushion or mat.  Mats and yoga blocks will be provided for use during the class.

Meditation Workshop - Daytime Meditation
Thursday, April 3, 12:30 p.m. - 1:15 p.m., Conference Room. Join Lunthita Duthely as she guides you through a meditation class that will help you relax and regain your strength. Participants will delve into various forms of meditation as they learn how to incorporate meditation into their daily lives. Classes are free and open to students, employees, and the community.

Family and Friends CPR
Thursday, April 3, 1 p.m. - 3 p.m., Classroom 1. The Family & Friends CPR program teaches you how to perform CPR in adults or children, and how to help an adult or child who is choking.  This course is designed for family members, friends, and members of the general community who want to learn CPR but do not need a course completion card.  (Optional: Infant CPR and choking; Adult, Child, and Infant CPR with Mask). Cost: student members - $10, non-student members - $20, non-members - $30, and FREE for UM employees (call for details) .

Cooking Class - Amber Waves of Grain
Wednesday, April 9 , 6:30 p.m. - 8:30 p.m.,
Instructional Kitchen. Many of our participants requested a class highlighting different grains. Explore South American Quinoa in Cinnamon-Scented Quinoa & Smoked Chicken, Ancient Egyptian Kamut in Kamut Kitchiri, African and Asian Millet in Cauliflower Marranca, and Revived European Spelt in Blueberry Spelt Muffins. Cost: $25.

 
   
 
  Tips for a Healthier
 

Health-E Tidbit: Spice Up Your Health with Cinnamon
Cinnamon has been used since ancient times in Greek, Italian, Indian, and Moroccan cooking. In the United States, this delectably aromatic spice is frequently used in baked goods, cereals, and herbal teas. But cinnamon has long been known to also have medicinal, as well as culinary, benefits. It increases circulation, reduces flatulence, helps control diarrhea, and may even reduce pain for menstrual cramps. In addition, cinnamon oil has shown evidence of antibacterial action. It can help fight staphylococcal germs and Candida albicans, or thrush. Others have even claimed it to act as an aphrodisiac. Add the spice of cinnamon to your diet, and add to your health and joy in life. Source: 365 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 side squats with tubing?

   
 
Step 1
Step 2
Step 3
       
 

 

 

The exercise can be preformed with tubing or using bodyweight only. Performing a side squat targets the gluteus maximus, abductor, and quadriceps muscles.

Step 1: Place the tube under your feet and hold onto the handles with both hands. The handles should be at shoulder level with the palms facing away from the body.

Step 2: Take a big step to the right, squeezing the glutes as the tube tightens.  

Step 3: Lower into a squat like you are sitting down into a chair. Your toes should be pointed forward and hips should be back.

Step 4: Stand up and return to the start position with your feet together.

 
 

 

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

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Q: Is there a specific way that I should breath while weight training?

A: The important aspect is to remember to breathe. It is very common for people to hold their breath during the exertion phase of an exercise. This maneuver limits the amount of oxygen available and also increases blood pressure. The most effective way to breathe while weight training is to exhale during exertion. For example, if you were performing a squat you would inhale as you go down into the squat and exhale on the way up. Exhaling during the exertion phase will activate the core and help to produce more power.

 
   
 

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 assistant director of fitness, will share fitness and nutrition information that is fact, not fiction.

   
   

Osteoporosis is a major health concern among women. Did you know that resistance training (weight training) is beneficial in restoring bone mineral density and reducing the risk of osteoporosis? A simple resistance training routine provides the mechanical stress or “load” that stimulates the development of muscle strength. This ultimately leads to the muscles ability to increase training loads, thus providing the mechanical stimulus to increase bone.

For best results, it is suggested that 1-2 sets of multi-joint exercises are performed 3 days per week. Examples include leg press, chest press, shoulder press etc.  Furthermore, additional lifestyle changes, such as adequate calcium intake, cessation of smoking, and moderation in alcohol consumption will reduce calcium excretion and allow for the greatest ‘bone strengthening’ benefits from your program.

 
 
 

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.

Diet: Men Eat Meat, Women Eat Veggies
If men are from Mars and women are from Venus, then Mars is a land where the refrigerators are stocked with meat and frozen pizza and Venus has a bounty of yogurt, fruits and vegetables, a new study suggests.
The study of eating habits of American adults - called the most extensive of its kind - was a telephone survey of 14,000 Americans. It confirmed conventional wisdom that most men eat more meat than women, and women eat more fruits and vegetables.

But there were a few surprising exceptions: Men were much more likely to eat asparagus, brussels sprouts, peas, and peanuts. They also were bigger consumers of frozen pizzas, frozen hamburgers, and frozen Mexican dinners. Women are more likely than men to eat eggs, yogurt, and fresh hamburgers. Men also showed a little more of an appetite for runny eggs and undercooked hamburgers - two foods that health experts say carry a higher chance of contamination that can make you sick. Women were more likely than men to eat only one risky food, raw alfalfa sprouts, which in the past 15 years have been linked to outbreaks of food poisoning.

The survey was done in 10 U.S. states, a collaboration between state and federal health officials. The results were presented Wednesday by Dr. Beletshachew Shiferaw, an Oregon health official, at a meeting of infectious disease experts in Atlanta. Shiferaw said she could not explain some of the odder findings, like why men eat more asparagus than women.

The survey may help health educators better target public health messages about healthy eating, she said. Earlier this week at the same meeting, federal researchers reported that the proportion of foodborne illness outbreaks linked to leafy green vegetables has been growing.

The researchers analyzed 10,000 foodborne outbreaks from 1973 through 2006. Leafy greens were blamed for about 2 percent of outbreaks in the first 10 years, 4 percent in the second decade and 6 percent in the third. That rise far outpaced the percentage increases in how many greens Americans ate during that time, according to the U.S. Centers for Disease Control and Prevention researchers.

Sources: CNN