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Congratulations to all who took part in the Mercedez-Benz Corporate Run last Thursday. Team UM had almost 400 participants!
   
  What's Happening?
   
 

A note from Mr. P, Director

Dear Health-E-Living Subscribers:

As I write this end-of-semester communiqué for Health-E-Living, I reflect on the past semester and forgive me but I just have to brag.

First and foremost, I have to brag about our student staff. When the decision was made to open the Wellness Center at 6 a.m., I was worried how our student staff would adapt to the earlier schedule. Turns out my concerns were unfounded. They rose to the challenge and showed up, albeit sleepily, in time to welcome our early bird patrons. I would like to send a special thank you to Al Rose and his facility supervisors for making it happen. They are truly team players! The jury is still out on whether or not the 6 a.m. opening will continue but rest assured I’m reading all the e-mails I receive campaigning for and against the earlier time slot!

I have to brag about our assistant director of fitness, Tony Musto. Excuse me, Dr. Tony Musto. Tony successfully defended his dissertation in April and is now among the elite class of Ph.D. graduates. I can now honestly say we have a doctor in the house!

Tony also re-launched the Cardiovascular (CV) Wellness Program which is in full swing. To learn more about CV Wellness, please call the Wellness Suite at 305-284-LIFE (5433) or log on to www.miami.edu/wellness.

While I’m on the subject of the Wellness Suite, I have to brag about Angie Ramos who received the Student Affairs Laurel Award for Outstanding New Employee. Angie has done a fantastic job managing the student staff and coordinating registration for all the different programs and services offered in the Wellness Suite.

I have to brag about Marni Temples, who is in charge of the membership office and editor of this newsletter. Marni will graduate this week with a master’s degree in higher education and student life and development. Marni received the award for Outstanding Graduate Student in the Higher Education program.

I have to brag about Rhonda DuBord, director of the MiniCanes Recreational Sports Camp. Once again, Mini Canes received the Kid’s Crown award by South Florida Parenting magazine. Congratulations to Rhonda, Tom, Ashley and the rest of the staff!

I know it’s only a matter of time before I can brag about the two newest members of the wellness family; Desiree Adderley, assistant director for fitness and personal training, and Carmen Burgess, administrative assistant. Desiree hit the ground running and is busy making improvements in the fitness room and doing assessments on patrons interested in personal training. Carmen, who serves as my assistant, came from the Miller School of Medicine where she worked in the Department of Pediatrics Advancement office. Carmen has the inauspicious task of keeping me in line!

Sadly, the wellness family says good-bye to a young lady who has grown professionally in front of our eyes. Kimberly Samlut, who graduated from UM in 2005, resigned from her position as assistant director of fitness and instructional programs to attend graduate school at Columbia University full-time. Good lucky, Kimberly!

I could go on and on about the personal and professional accomplishments of the entire wellness staff but my space and your time is limited!

A quick update on a couple items of importance. The fitness room expansion, originally scheduled to start in May 2008, has been postponed until December. So you have another seven months or so to enjoy the outdoor courtyard.

The lot in front of the Bank United Center, fondly called the serpentine lot, has been under construction this past semester. Hopefully the lot will be open when the students return in August. The renovated lot will hold approximately 800 cars. This will greatly relieve the parking congestion on this side of campus.

In closing, I’d like to wish you a relaxing and fun-filled summer. Take advantage of the “quiet time” to experience something new. Treat yourself to a massage, experience yoga, work those pedals in a spinning class—the opportunities are endless!

Remember, my door is always open, so let me hear from you. Or you can submit a “Hey Norm” card located at various locations around the building.

See you around your Wellness Center,

Norm Parsons, Director

Spring Commencement Exercises
Commencement ceremonies for Spring graduates are scheduled for Thursday, May 8 and Friday, May 9. Traffic and parking in front of the Wellness Center will be impacted due to these events. The Wellness Center advises patrons to avoid parking in the direct vicinity of the facility to circumvent commencement-related traffic.

In addition, the Wellness Center will host graduation receptions for the School of Education and College of Engineering on Friday, May 9. Centre Court and Main gym will close Thursday, May 8 through Friday, May 9th to accommodate the receptions. Thursday evening's Core Conditioning class is cancelled. Centre Court will also close on Sunday, May 18 for Law School commencement.

Summer Studio Cycling and Yoga Passes Now Available
Studio Cycling and Yoga passes for Summer 2008 are now available in the Wellness Suite. Turn in your Spring 2008 pass before May 16 and receive $5 off the purchase of your Summer 2008 pass. Purchase both passes at the same time and receive 50% off the price of one. Students: $54 for the entire summer or $34 for summer session 1. Non-students: $84 for the entire summer.

Summer 2008 Instructional Programs
Registration for Summer 2008 Instructional Programs begins on Monday, May 12. Classes will begin the week of May 26 so don't miss your spot! To view the course catalog please visit www.miami.edu/wellness/fitnessprograms.

Wellness Center Summer Hours
The following Wellness Center summer hours will take effect on Saturday, May 10:

  • Monday - Friday: 6 a.m. - 10 p.m.
  • Saturday - Sunday: 8 a.m. - 8 p.m.
  • Juice Bar: 7:30 a.m. - 3 p.m. Monday - Friday, closed Saturday and Sunday

Summer Parking at the Wellness Center
Wellness Center parking permits are valid in the Dickinson West lot (the lot directly in front of the Wellness Center) Saturday, May 10, through Sunday, August 17. The cost of a wellness permit is reduced to $42 effective May 16. For more information, stop by the membership office or call 305-284-8540.

Children Home from College?
If you have children home from college and they meet the eligibility requirements for a dependent, then consider adding them to your membership. They can join for a month, two months, etc. To learn more, contact the membership office at 305-284-8540.

Memorial Day Closure
Please be advised that the Wellness Center will close on Monday, May 26 in observance of Memorial Day.

"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
Monday, May 12, 6:30 p.m. - 7:30 p.m. and Saturday, May 24, 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.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Tuesday, May 13, 1 p.m. - 4 p.m., Classroom 1. The BLS for Healthcare Providers course covers core material 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.

Cooking Class
Wednesday, May 14, 6:30 p.m. - 8:30 p.m. One of the most requested subjects was new ways to make chicken. Indonesian Chicken with Green Beans combines your protein and veggies in one dish. Tortilla Pecan Crusted Chicken takes us south of the border with a hidden cheesy filling. Chicken with Mango-Cherry Salsa is a fast and light weeknight option which gives a little appreciation to our local mangos. We'll steam some grains we learned about in March to serve as a bedding for these new chicken ideas. Cost: $25

Family and Friends CPR
Monday, May 26, 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) .

 
   
 
  Tips for a Healthier
 

Health-E Tidbit: Boost Your Brainpower
You probably don't give it much thought, but your brain needs a workout as much as any major muscle group - only giving your brain a regular workout can help boost your creativity and memory. Mental exercises can be fun, challenging, and competitive. Games are a great source of exercise for your mind. Do the crossword puzzle in the paper every day. Or play word games such as Jumble to keep your mind nimble. Checkers, chess, and card games such as bridge can add a competitive edge to your mental gymnastics. And these games will also bring you the added benefits of social contact and companionship. 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 internal rotations?

   
 
Step 1

Step 2

       
 

 

 

The internal rotation exercise targets the subscapularis muscle which is a very important muscle of the rotator cuff. The rotator cuff muscles help to provide stability for the shoulder joint.

To begin, position your body about 1-2 feet perpendicular to a sturdy pole or other anchor on the side that you want to work. Secure the tubing around the pole at waist height and give it few tugs to ensure its sturdiness. Grab the tubing at a tension that it is not too slack or too tight when holding it in the starting position.

Step 1: Hold the tubing so that your thumb is facing the ceiling with your elbows at your side bent to a 90 degree angle.

Step 2: Bring the tubing in towards your torso, while keeping your elbow at your side.

Step 3: Return your arm back to the starting position in a controlled manner. Repeat.

Tip: This exercise may also be performed while sitting or with a dumbbell.

 
 

 

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

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Q: What is an appropriate weight training schedule? Can I lift every day or should I weight train every other day? 

A: Take a day off. It is best to allow for at least one day of rest between exercising a specific body part or muscle. Resting will decrease the likelihood of injury and also allow for the most benefit from the workout. Weightlifting causes micro-tears in the muscle fibers that temporarily reduce strength. These tears are thought to cause some of the soreness felt after a new exercise or tough workout. During the rest time the muscle builds protein and the micro tears are repaired. The repair process results in a stronger muscle.

Tip: If you want to lift weights every day focus on different muscle groups, ideally leaving two days in between the same group.

 
   
 

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.

   
   

The metabolic syndrome (MetS) is defined as the presence of three of the following cardiovascular risk factors: high blood pressure, high triglycerides, large waist circumference, low HDL-C (good cholesterol), and high blood sugar.  It is already known that regular exercise improves each of these individual risk factors for MetS. However, did you know that for "new exercisers" lower-intensity exercise may be more effective in improving MetS as a whole, when compared to vigorous exercise? A recent study investigated how much exercise is necessary to decrease the prevalence of MetS in 334 subjects that were randomly assigned to a 6-month control or exercise training groups of (1) low amount/moderate intensity (2) low amount/vigorous intensity or (3) high amount/vigorous intensity. The low-amount/moderate-intensity group had a lower prevalence of MetS compared to inactive controls; however, the same amount of exercise at vigorous intensity was not significantly better than inactive controls. This is important because it shows that inactive individuals need not perform vigorous intensity exercise when initiating an exercise program. It is important to note that there was an exercise dose response effect with regards to the amount or volume of exercise suggesting that increasing volume of activity is important to increase health benefits.

Source: American Journal of Cardiology (2007), volume 100, issue 12

 
 
 

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.

Pack Extra Nutrition into Every Bite
In 2005, the government's revised Dietary Guidelines for Americans introduced the term "nutrient density," which sounds complicated but simply refers to how much nutrition a food provides. For example, a slice of 100 percent whole-grain bread is loaded with vitamins, minerals, and fiber, while a slice of regular white bread is lower in all three. We asked nutrition consultants Lola O'Rourke, M.S., R.D., spokeswoman for the American Dietetic Association, Lona Sandon, M.Ed., R.D., L.D., also with the ADA, as well as Ann Yelmokas McDermott, Ph.D., M.S., L.N., of the Jean Mayer Human Nutrition Research Center on Aging at Tufts University, to talk about nutrient-dense foods and how to add them to meals to boost nutrition and flavor.

Cooking Light: What is nutrient density?

Ann Yelmokas McDermott: It refers to the amount of vitamins, minerals, phytochemicals, and fiber in a given portion of food--for the fewest number of calories. Nutrient-dense foods generally tend to be lower in calories. Fruits, vegetables, whole grains, fish, and poultry are all nutrient-dense foods that give you a big bang for your buck: plenty of vitamins and minerals for the calories.

CL: What are ways to get more fruits and vegetables into your diet?

Lola O'Rourke: Fruits and vegetables are high in vitamins, minerals, and fiber and low in the things you want to minimize, like fat, cholesterol, sodium, and calories. Fresh fruit, as a rule, is preferable to dried because it has much more water, so you feel fuller longer. The nutrient profile of dried fruit is similar to that of fresh (though vitamin C is destroyed by the heat used in the drying process) but contains more calories cup per cup because the water has been removed. You should eat dried fruit in moderation. Fruit combines easily with main-course dishes. Include apples, diced pear, or mango on a salad, for example. Pour a fruit-based salsa over chicken or fish. If you like dried fruit, sliced or diced dried apricots in yogurt or on cereal is also a quick, convenient way to increase nutrient density of those foods. A study conducted by the USDA and the National Cancer Institute suggests that most Americans aren't consuming the recommended daily amount of vegetables--2½ cups a day. To eat more servings, combine them with the main course rather than eating them separately as side dishes. Grill a flank steak with a medley of peppers, onions, celery, and carrots, and serve it on a bed of brown rice. Add finely diced or shredded carrots to classic tomato sauce--or broccoli or cauliflower to macaroni and cheese. While eating a variety of vegetables should be your goal--each one has its own nutrient profile--dark green and orange veggies are especially important because of their high antioxidant and vitamin levels.

CL: Are canned fruits and vegetables as nutrient dense as fresh?

Lona Sandon: Both are comparable to fresh and frozen in terms of nutrients, and they come in handy when you don't have time to slice, dice, or peel. When you think about it, canned veggies are fresh foods already cooked. Because of their high levels of sodium, look for low-sodium veggies--or, with higher sodium varieties, drain the water in the can and rinse off the veggies. I do that with black beans and kidney beans--and then add them to a green salad, ground beef, or brown rice. The same goes for canned fruits, which have nutrient levels similar to fresh. Look for varieties packed in natural juice or light syrup rather than heavy syrup, which is high in sugar and calories. It's wise to drain off even the natural juice and light syrup to reduce calories.

CL: What role does fat play in nutrient density?

O'Rourke: In general, you want to reduce fats because they have the highest number of calories compared with carbohydrates and protein. Any food with a lot of fat is going to increase the calories and, in essence, make the food less nutrient dense. We do need some fat--it transports fat-soluble vitamins (A, D, E, and K), carries flavors, and helps you feel satisfied after eating--but look for monounsaturated and omega-3 types and avoid saturated and trans fats. Salmon, walnuts, and flaxseeds are good sources of omega-3s. Nuts, especially almonds, are rich in monounsaturated fats, as are olive and canola oils. Add nuts in small amounts to salads, main courses, and morning cereal for flavor and crunch. Fat-free foods don't fit into a nutrient-dense diet unless they're naturally free of fats, like vegetables and fruit. Fat-free baked products - like cakes or muffins - replace fat with sugar, so you're still consuming lots of calories. Compare a snack of walnuts and dried fruit to a fat-free processed cookie. The nuts are higher in good fats--omega-3s in this case--and you're getting vitamins, fiber, and antioxidants from the fruit. Yes, the cookie is lower in calories, but it doesn't measure up on the nutrient side.

CL: Why are whole grains considered nutrient dense?

Sandon: A whole grain is the entire edible part of any grain -- the bran, endosperm, and germ. Whole grains provide vitamins, minerals, fiber, and a wealth of antioxidants. There are many whole-grain impostors in the supermarket. Look for "100 percent whole grain" on the package or ingredient list. A food label that says "whole grain" or "made with whole grain" only means that product contains some amount of whole grain, but it may also contain enriched wheat flour, corn meal, or rye flour. Some whole-grain products take time to adjust to--like whole wheat pasta, which has a strong taste and chewy texture. One trick: Mix whole wheat pasta with white to slowly acclimate your palate. Also, rather than topping whole wheat pasta with marinara sauce, mix it up with steamed vegetables, which complement the pasta's firmer texture. Rice is a surprising choice when it comes to nutrient density. Brown basmati rice, for instance, is whole grain, and long-grain varieties are mostly whole grain. To add more nutrients and fiber, add wild rice to long-grain. Plain air-popped popcorn is whole grain, fiber dense, and low in calories, but it isn't great when it comes to nutrients. Still, it's fun to eat on occasion.

CL: How can people identify nutrient-dense foods?

Yelmokas McDermott: Any time you have an option, pick the most natural version of the food. If it's oatmeal, choose the least processed version. If it's oranges, go with the orange rather than juice. If it's a potato, eat the potato with the skin on instead of peeled in a gratin. Strive to include four colors on your plate each time you eat. When you go to a salad bar, don't just have a big plate of greens; add the yellow and orange (peppers and carrots), the red (dried cranberries, beets, or red cabbage), and the beige and white (cauliflower and sunflower seeds). If you're making a ham and cheese sandwich, add plenty of lettuce and tomatoes--and have it on whole-grain bread. Instead of eating a plain apple, spread a little peanut butter on your slices. This approach will guarantee that you eat a nutrient-dense diet.

Sources: CNN