If you cannot see this newsletter click here.

  What's Happening?

Second Session Instructional Programs
The second session of Instructional Program registration begins Monday, October 19. Sign up for classes in Salsa, aquatics, Capoeira, Tai Chi, KickFit, Pilates, or tennis. If you would like to try a class before purchasing a session pass you may attend the first class for free. Fees vary according to class and the schedule is available by clicking here. Sign up in the Wellness Suite, Monday - Friday, 8:30 a.m. - 8 p.m.

Public Forum: Preventing Disease - Is Inequality Making Us Sick?
Tuesday, October 20, 6:30 p.m. - 8:30 p.m., West Dade Regional Library (9445 Coral Way, Miami, FL 33165). Join the University of Miami Miller School of Medicine Department of Epidemiology and Public Health in conjunction with Miami-Dade Public Library System for an exciting public forum: Preventing Disease - Is Inequality Making Us Sick? The program will begin with a presentation by Dr. Erin Kobetz, Assistant Professor or Epidemiology and Public Health at the Miller School of Medicine, followed by a viewing of the video documentary "In Sickness and in Wealth" - Part 1. After the viewing, Martha Gonzalez, Partnership Manager for Coastal Cancer Information Service, will lead a bilingual discussion about the film. Light refreshments will be served. For further information contact Recinda Sherman at rsherman@med.miami.edu or 305-243-4602.

Zumba Move and Groove!
Come join a 3-hour Zumba dance event at the Herbert Wellness Center on Sunday, October 25 from 2 p.m. - 5 p.m. Zumba is a high-energy, calorie burning, Latin dance-based fitness class that anyone can do. Register in the Wellness Suite Monday - Friday, 8:30 a.m. - 8 p.m. The cost for this event is $15 for students and $20 for non-students (add $5 for day-of-event registration) and is open to both members and non-members. The first 30 people to register will receive a tank top at the event. Call 305-284-LIFE(5433) for further details.

Massage Discount for UM Faculty and Staff
UM faculty and staff are eligible to receive a 10% discount on a 50-minute massage at the Herbert Wellness Center. In addition, UM employees who are not members of the Center will receive a day-pass to enjoy free use of the facility on the day of their massage appointment. The licensed massage therapists on staff, one male and two female, are available weekdays for morning, afternoon, and evening appointments. Relieve stress or just pamper yourself - make a massage appointment today! Call the Wellness Suite at 305-284-LIFE(5433).

Wellness Education Series
The Herbert 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 wellness education 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:


Vegetarian Cooking Class - Oh Joy, It's Soy!
Monday, October 19, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Featured recipes include Shepherd's Pie (Tofu-Style), Colorful Wasabi Edamame Salad with Spicy Rice Noodles, and Tempeh Reuben Sandwich with Caramelized Onions. Cost (including demonstration, recipes, and food tasting): student members - $25, non-student members - $30, and non-members - $35. Receive a 10% discount when you purchase a three-class series. Classes must be purchased at the same time to receive this discount.

Heartsaver CPR
Wednesday, October 21, 2 p.m. - 4:30 p.m., Classroom 2. 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. (Optional: Infant CPR and choking; Adult, Child, and Infant CPR with Mask). Cost: student members - $15, non-student members - $25, non-members - $35.


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

  • October 21: BankUnited Event

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

  Tips for a Healthier

Health-E Tidbit: Unload "Nocebos"
Tale a good look at your beliefs and expectations today. You may be loading up on "nocebos" without even knowing it. Your negative thoughts may be doing more harm to you than you think. Doctors have long been aware of the placebo effect: patients get better in part because they believe they will improve. Recently a researcher at the federal Centers for Disease Control and Prevention reported on the nocebo effect: patients with negative thinking can experience a wide range of health ailments, and possibly even die, all from their negative beliefs and expectations. Many doctors are not yet aware of the nocebo effect and do not know that it can be fought with simple techniques such as more personal contact between the patient and doctor. You can help yourself by learning to redirect your thinking along more positive channels. Learned Optimism by Martin E. Seligman, Ph.D., is an excellent book that can teach you practical techniques to enhance the placebo effect and defuse the nocebo effect. 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 bent knee BOSU crunches?


Step 1
Step 2



The purpose of this exercise is to improve core stabilization and strength.

Step 1: Lie in a supine position with your lumbar spine center on the dome side of the BOSU. Position your feet flat on the floor, about shoulder width apart. With your neck in a neutral posture, place your arms across your chest or head.

Step 2: Slowly flex your trunk and pull the bottom of your ribcage down towards the top of your hip bones. Pause at the end of the movement, then slowly lower back to the starting position.


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


Q: What is cross training and does it offer any benefits?

A: The term cross training refers to a training routine that involves multiple forms of exercise. For most exercisers cross training is a beneficial training method for maintaining a high level of overall fitness. Research indicates that using several modes of training can provide an exerciser with an orthopedic benefit. By combining different exercise modes, you prevent the same bones, muscle groups, and joints from being stressed over and over. As a result, cross training tends to reduce the likelihood of your being injured as the result of consistent exercise. Additionally, cross training has also been shown to have a positive effect on exercise adherence. It is a great way to reduce boredom that creeps in after months of the same exercise routines.


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.

    The health related benefits of exercise are well known and it’s never too early to start!  A recent study in Cancer Research showed that exercising during adolescence may help guard against a deadly form of brain tumor later on in life. The study also found that avoiding obesity during the teen years was associated with a lower risk of developing the cancerous brain tumors called Gliomas. Gliomas are the most common type of brain and central nervous system cancers, accounting for 80 percent of cases, and 13,000 deaths in the United States each year. The study examined data on nearly 500,000 men and women aged 50 to 71. Those who'd reported doing substantial amounts of light, moderate, and vigorous exercise between the ages 15 and 18 were 36 percent less likely to develop glioma than those who were sedentary. Even more interesting, the physical activity participation included activities such as walking, aerobics, biking, swimming, running, heavy housework, or gardening which broadens the scope of what one can do for exercise.  



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.

Why We Eat Too Much and How to Get Control
We all know we're supposed to eat healthy portions. So why is it that a rough day at the office or even just the smell of chocolate-chip cookies can cause us to throw our best intentions out the window? We tapped the nation's leading experts for the unexpected reasons why so many of us overdo it - so you can break the cycle and prevent an unwanted pile-on of pounds.

You're not getting enough sleep: Missing out on your zzz's not only puts you in a mental fog, it also triggers a constellation of actual metabolic changes that may lead to weight gain. A lack of shut-eye harms your waistline because it affects two important hormones that control appetite and satiety - leptin and ghrelin - says Kristen L. Knutson, Ph.D., a research associate specializing in sleep and health at the University of Chicago's Department of Medicine. According to a study published in the Annals of Internal Medicine, people who slept only four hours a night for two nights had an 18 percent decrease in leptin (a hormone that signals the brain that the body has had enough to eat) and a 28 percent increase in ghrelin (a hormone that triggers hunger), compared with those who got more rest. The result: Sleep-deprived study volunteers reported a 24 percent boost in appetite. Short sleep can also impair glucose metabolism and over time set the stage for type 2 diabetes, Knutson notes.

How to get control: When we're exhausted, we hunger for just about everything in sight, especially if it's sugary or high in carbs. That may be because these foods give us both an energy boost and comfort (since lack of sleep is a stressor), Knutson says. To quell the urge for fattening foods and still get the energy kick you need, reach for a combination of complex carbs and protein. "If you're feeling tired, you want carbs. But go for high-fiber carbs for long-lasting energy," says Keri Gans, R.D., a spokeswoman for the American Dietetic Association (ADA). "Fiber burns slower than simple sugars, and adding in some protein keeps you satisfied longer." At breakfast, have whole-wheat toast with egg whites or a high-fiber cereal with fruit and a yogurt. And for a food-free way to perk up during the day, take a 10-minute walk outside. You also can prevent uncontrollable cravings in the first place by prioritizing a good night's sleep - get seven to nine hours a night in a slumber-friendly bedroom (one that's as dark and quiet as possible and reserved for shut-eye and sex only). A final tip: If you're plagued by sleep problems, ask your doctor for a referral to a sleep specialist.

You're sabotaged by stress: Constant stress causes your body to pump out high doses of hormones, like cortisol, that over time can boost your appetite and lead you to overeat. "Cortisol and insulin shift our preferences toward comfort foods - high-fat, high-sugar, or high-salt foods," says Elissa Epel, Ph.D., an associate professor at the University of California, San Francisco (UCSF), Department of Psychiatry and a leader of the UCSF Center on Obesity Assessment, Study, and Treatment. Fat cells also produce cortisol, so if you're overweight and stressed, you're getting a double-whammy in terms of exposure. Overweight women gained weight when faced with common stressors such as job demands, having a tough time paying bills, and family-relationship strains, according to a study published in the American Journal of Epidemiology. Cortisol, together with insulin, also causes your body to store more visceral fat, which is a risk factor for heart attack and stroke, Epel notes. What's more, stress makes it harder to stick with a healthy eating plan. "It's a reason why people go off diets," notes Marci Gluck, Ph.D., a clinical research psychologist at the Obesity and Diabetes Clinical Research Section of the National Institutes of Health in Phoenix, Arizona. Folks who normally restrict their eating, tend to overeat in response to stress.

How to get control: Sure, real-life pressures can put you in nonstop-nibble mode. But working stress-reduction techniques into your busy days can really help. Yoga, meditation, and deep-breathing exercises are powerful tools that keep tension in check. And spending 20 minutes doing progressive muscle relaxation - alternately tensing and relaxing muscle groups - significantly lessens stress, anxiety, and cortisol, according to a study published in the International Journal of Obesity and Related Metabolic Disorders. Exercise will also do the trick. "Try dancing to your favorite tunes, running in place, playing a sport, or taking a simple walk," says Elisa Zied, R.D., an ADA spokeswoman and author of "Nutrition at Your Fingertips." When you're feeling edgy, make a habit of turning to these activities rather than diving into your candy stash. If you're feeling completely overwhelmed by stress, talk to a counselor who specializes in stress management.

You've got fatty foods (literally) on the brain: We're hardwired to hunger for fatty, sugary, salty foods because, back when our ancestors were foraging for every meal, palatable eats meant extra energy and a leg-up on survival, says Dr. David A. Kessler, former commissioner of the Food and Drug Administration (FDA) and author of "The End of Overeating: Taking Control of the Insatiable American Appetite." So it's not just a lack of willpower that's tripping you up, but rather your outdated survival mode. In fact, when you eat fat-rich foods, your brain not only gets a signal that your body is satisfied but also forms long-term memories of the experience, according to new research published in the Proceedings of the National Academy of Sciences. What once helped early humans survive is now giving us ever-expanding waistlines. Adding to the challenge to control overeating, the mere sight of food can cue up a craving. "[Cravings] are based on past learning and memories as well as the sight or smell of food, time of day, or location," Kessler says. "You'll walk down the street and start thinking about chocolate-covered pretzels because you've had them before on the same street."

How to get control: Avoid eating your favorite treat if you're in a particular mood, if it's a certain time of day, or if you're in a specific place; this will prevent you from creating a triggering link between those feelings or locations and that treat, Kessler says. And since the smell and sight of fatty, sugary foods is pure temptation, try to keep yourself from passing the bakery or ice cream shop you can't resist. Also, pay attention to what you're thinking when temptation strikes. "Once the brain is activated [by a craving], having that inner dialogue of, 'No, I shouldn't have that,' only increases the wanting," Kessler notes. Instead, focus on something you want more than that slice of cheesecake - from being healthier for your kids to feeling less winded when you walk to work - to help override the urge. If logic is out the window, indulge in healthier versions of your favorites such as low-fat frozen yogurt with almonds when you crave a sundae or a calcium-rich glass of nonfat chocolate milk when you need a chocolate fix.

You Pigged Out - Now What?

  • Forgive yourself: "Having one overindulgent meal should not derail you from your healthful eating habits, while being too negative will make you more likely to throw up your hands in despair and overindulge at the next meal or several meals for days to come," Elisa Zied, R.D., says.
  • Give yourself a do-over: Immediately start with lean protein, veggies, whole grains, and fruit, and drink plenty of water, Zied suggests.
  • Learn from it: Think about what triggered your overindulgence - not to punish yourself, but to choose smarter next time. "If you keep a food journal, you might see you ended up pigging out because you waited too long to eat," Keri Gans, R.D., says.
  • Add on exercise: To feel in control again, simply tack on a few extra minutes to your regular walk, gym routine, etc. At the same time, "try not to think of exercise as a punishment for overindulging," Zied says. If you do, you'll grow to dread the gym.

Source: Health