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  What's Happening?
   
 

Party at the Corporate Run/Walk on May 1
Show your Hurricane spirit by joining Team UM for the 2008 Miami Mercedes Benz 5K Corporate Run/Walk on Thursday, May 1. The event takes place at Bayfront Park in downtown Miami. University students, employees, and alumni, along with their family and friends, are eligible to register with Team UM. This year you can save paper and save $5 by registering online. If you register online by Friday, April 11, the cost is only $25. After April 11, the cost increases to $30 for online registration. (You can register offline for an additional $5.)

The registration fee includes two T-shirts, the race, and a post race party featuring food, drinks, and raffle prizes. To learn more, log on to www.miami.edu/wellness and click on the “Sign up for the Corporate Run” link. If you have any questions please call the Wellness Suite at 305-284-5433.

Nike FitClub Event
After a semester of training and showing loyalty to a morning Spin class or an evening of Zumba, Nike would like to join you on campus to hang out, eat, & reward you for your dedication to training. All members who completed the FitClub card that they picked up in the Wellness Suite will receive their FitClub member tee.  The event is Thursday, April 17th in the Wellness Center Atrium at 5:30 p.m. 

Presentation by the Alliance for Eating Disorders
The Alliance for Eating Disorders will be hosting a dynamic speaker, Dara Torres, a four-time Olympic swimmer. Dara has publicly struggled with eating disorders and will be on hand to discuss her personal fight. The event will be held on Thursday, April 10 in the Edjerrin James room at the Hecht Athletic Center at Noon. For more information contact Connie Nickel at 305-284-2651 or cnickel@miami.edu.

"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:

   
   

Vegetarian Cooking Class - New World Tour Stop
Wednesday, April 9 , 6:30 p.m. - 8:30 p.m.,
The tour ends its spring leg by returning to the "New World" for a bit of Southwestern/Mexican flair. Cowboy cuisine never had Red Lentil Hash like we will prepare! How about some Kale and Black Bean Tacos to boost your nutritional intake? Enjoy fiber-rich barley and nutrient-rich spinach in Barley and Spinach Stuffed Bell Peppers. Best-ever Non-Dairy Cornbread caps off this menu with blueberries tucked into every slice. We would love to have you on board. (This class is vegan) Cost: $25.

Breathing Class
Monday, April 14, 6:30 p.m. - 7:30 p.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.

Heartsaver CPR
Tuesday, April 15 , 12 p.m. - 2 p.m., Classroom 1. The HS CPR course teaches CPR and relief of choking in adults, children, and infants, as well as use of barrier devices for all ages. Upon completion participants will be certified by the American Heart Association. (Optional: Infant CPR and choking; Adult, Child, and Infant CPR with Mask). Cost: student members - $15, non-student members - $25, and non-members - $35.

Wellness Presentation: Stress Relief Break
Wednesday, April 16, 1:25 p.m. - 2:10 p.m., Classroom 2. Stress can be such a drain on our energy and happiness, especially when we let it get out of control. Just when we need a break most, we feel the time crunch that prevents us from seeking relief. This session gives you a chance to put life aside and take time to relax and unwind. No break is the same, but you'll have to show up to find out what's going down...just prepare to have fun! (General focus)

Meditation Workshop - "Learn to Meditate
Monday, April 21, 7:30 p.m. - 9 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.

 
   
 
  Tips for a Healthier
 

Health-E Tidbit: Cry, Cry, Baby
Research into crying has revealed its many benefits. It helps relieve the physical tension that builds up when you're under stress. And researchers at Cornell University also argue that crying affects the central nervous system, restoring it to a state of balance by easing the stress you feel. In other words, crying seems to be an emotional safety valve that opens when the inner pressure is too much to handle. It also seems that all forms of crying are not of equal value in terms of emotional relief. It appears that the chemistry of tears produced when cutting onions is different than that of tears produced by sorrow. So next time you feel like crying, yield to nature. Afterward, you'll be glad you did. 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 chair squats?

   
 
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By patron request, Health-E-Living is highlighting an exercise that can be done at home, while traveling, or anytime you're away from the gym. Have a request? Contact the editor.

Squats are multi-joint exercises that target the muscles of the hips, glutes, and thighs. This version, which requires no weights or equipment (other than a chair), is great for beginners, for anyone with knee problems, or for those who are overweight and need a bit more support.

Step 1: Place a chair just behind you and stand in front of it with feet about hip- or shoulder-width apart.

Step 2: Contract your abs and keep them tight as you bend your knees and slowly squat towards the chair.

Step 3: Keep your knees behind your toes as you sit down on the chair for a few seconds. Contract your glutes and hamstrings to lift up out of the chair and begin extending your legs. Fully extend your legs until you're back to standing position.

Tip: To progress, squat down until you're just hovering over the chair, but not sitting all the way down.

 
 

 

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

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Q: When working out in the gym, machines, such as treadmills and stationary bikes, show how many calories you are burning. Are these calculations correct?

A: Not always. These calculations should never be considered 100% accurate. The machine is only giving you an approximate count of calories burned. The reliability of these calculations in figuring out the number of calories you expend during a workout depends on your size, body composition, workout intensity, and level of fitness. If the machine doesn't ask for your body weight, you can be sure the calorie count is not accurate. Machines use various formulas to calculate the approximate number of calories burned and some are more accurate than others. It is important to take into consideration that people who weigh less burn fewer calories than people who weigh more when doing otherwise equivalent workouts. Also consider that a person who has a high percentage of lean body mass will spend more calories than a person with a greater fat mass, because lean tissue is more metabolically active. When using these machines always enter all of the information that the prompts request to ensure a more accurate approximation.

The best way to monitor intensity, heart rate, and even calorie count is the use of a heart rate monitor. Since heart rate monitors are programmed with your gender, height, and weight they give you the most accurate measure of calories burned throughout your workout. An additional benefit is that with a heart rate monitor calories are still counted even when exercising off of the cardiovascular machines.

 
   
 

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.

   
   

Many avid exercises try to increase their protein intake to assist with muscle building. Did you know that the most important time to intake protein is immediately after your weight training sessions? Resistance training increases both protein synthesis and protein breakdown in muscle for some hours after a workout. If you do not eat after your workout, the rate of breakdown exceeds the rate of synthesis. This means that if weightlifters do not eat after they work out, they actually begin to lose muscle mass! Despite popular belief, only a small amount of protein is required to produce an “anabolic” environment within the muscle. Research shows that a simple drink that contains .05 grams of protein for each pound of bodyweight is enough to stimulate this process. For a 175 lb person, this would be 9 grams of protein (about the amount of protein in a glass of milk).  For the serious weightlifter, frequent ingestions (every 2 hours, between larger meals) of this small amount of protein will help maintain the anabolic environment and promote muscle growth.

 
 
 

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.

Tasty Tricks for Cutting Fat and Calories from Recipes
Mashed bananas or baby food prunes don't sound very appetizing on their own, but substitute one of those ingredients for the vegetable oil in a store-bought brownie mix and it will add moisture while cutting the fat and calories. "Certainly brownies will never be health food," said Colleen Doyle, registered dietician and co-author of "The Great American Eat Right Cookbook." "If you are pulling out some of the fat in a product and adding fruit you are getting more nutrition."

Doyle, the director of Nutrition and Physical Activity for the American Cancer Society, said that there are dozens of ways to cut the fat and calories from recipes, but she agreed that if it doesn't taste good no one will eat it. She recommended home chefs experiment with different fat replacements. "If people have never done any kind of substitutions like oil and applesauce, I tell them to do it half and half. Do half the amount of oil and half the amount of applesauce."

While mixing up a batch of brownies, Doyle swapped out an equal amount of applesauce for oil. She calculated, "That's going to save us overall in this recipe close to 900 calories and 100 grams of fat." Doyle's brownies with applesauce add up to 124 calories each and 3 grams of fat compared with 174 calories for the regular brownies and about 9 grams of fat. Doyle also used only the whites of two eggs, throwing out the yolks. "You're saving 60 calories and you won't even notice the difference," she said. Before baking, she topped the brownies with half the amount of walnuts. "I take the amount of nuts that are called for in a recipe, cut it in half and I toast those nuts," Doyle explained. "Toasting brings out a lot of flavor and a lot of crunch."

She cautioned chefs that products with less fat tend to cook more quickly. "Look at the cooking time. Typically you want to start checking about five minutes ahead of the recommended time. Otherwise, you'll have a tough, chewy brownie or cookie." Doyle shared another idea for lowering calories: Replace vegetable oil with canned pumpkin. She said that with baked goods, cutting the sugar in half is also OK.

In her book, Doyle suggested substituting evaporated milk for cream in sauces and soups. Adding a combination of pureed cooked potatoes, onion and celery is another, healthier alternative.For cutting back on fat and calories in meat, Doyle tells shoppers to choose cuts with the words "loin" or "round" on the package. When selecting ground beef, she buys only products that are at least 90 percent fat free or substitutes ground turkey breast. She said it is alright to cook chicken or turkey with the skin on to keep it moist, but she always recommends pulling the skin off before eating to reduce the fat.

Doyle offered up a recipe for a family favorite, homemade chicken nuggets. "Store-bought chicken nuggets have on average about 320 calories per serving and about 21 grams of fat," she said. "If you make the homemade version instead, you're going to save about 90 calories and about 13 grams of fat." She started by cutting boneless, skinless chicken breasts into two-inch pieces. She dipped the meat into an egg and herb mixture and rolled them in crushed pieces of Melba toast coated with canola oil. Bake in a 350 degree oven for 15 minutes. "They taste great and kids don't even know that they're healthier for them," exclaimed Doyle. "You can substitute anything, but if it isn't tasty no one is going to eat it and you are not going to enjoy serving it."

Sources: CNN