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  What's Happening?

Thanksgiving Hours of Operation
The Herbert Wellness Center will run under the following schedule for the Thanksgiving week:

  • Wednesday, November 25: 6 a.m. - 6 p.m.
  • Thursday, November 26: CLOSED
  • Friday, November 27: 8 a.m. - 9 p.m. (Administrative/Membership Office CLOSED)
  • Saturday, November 28 & Sunday, November 29: 8 a.m. - 9 p.m.

Group Exercise, Studio Cycling, and Yoga classes will also run on a reduced schedule. Click here for this week's schedule.

Documentary: America the Beautiful
Is America obsessed with beauty? The Division of Student Affairs, the Counseling Center's outreach group BARE (Body Acceptance Resources and Education), The Alliance for Eating Disorders Awareness, and the Miami-Dade NEDAW committee are proud to sponsor an exclusive screening of the documentary America the Beautiful followed by a talk back with director, Darryl Roberts, on Thursday, December 3 at the Cosford Cinema at 7 p.m. Tickets are free for UM students, $10 for UM employees, and $12 for others. Student tickets are available at the University Center information desk and the Counseling Center (Bldg 21-R). Tickets are limited to two per student and a UM student ID is required. Non-student tickets can be purchased at the Counseling Center. For more information about the film, visit www.americathebeautifuldoc.com.

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).


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

  • November 24: Women's Basketball vs. Houston at 12 p.m.
  • November 25: Men's Basketball vs. Florida Gulf Coast at 7:30 p.m.
  • November 27: Women's Basketball Thanksgiving Tournament at 5 p.m.
  • November 28: Men's Basketball vs. Carolina Upstate at 1 p.m. and Women's Basketball Tournament at 5 p.m.
  • December 2: Men's ACC/Big Ten Basketball Challenge @ 7:15 p.m.
  • December 5: Women's Basketball vs. Nebraska @ 2 p.m.

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: Increased Energy
Today’s 24-7 lifestyle leaves little room for feeling slow or sluggish. We’re constantly on the go, juggling responsibilities and schedules. Meeting those demands requires extra energy. And yet that hectic lifestyle is what leaves most of us depleted — too much stress, not enough sleep, no time for exercise, and a diet filled with caffeine and fast food. To flip the energy switch from fatigued to fired-up, look at the choices you make in your everyday life. “Stress, excess weight, lack of exercise, too little sleep and a poor diet all undermine our levels of energy,” says Gordon Blackburn, PhD, program director of cardiac rehabilitation in preventive cardiology at the Cleveland Clinic. “Attacking any one of those areas will give us more energy. Ideally we should try to improve all five.” It may sound like a lot to take on, especially when you already feel drained. But all these areas are interconnected. Find the key to one behavior and you’ll quickly unlock the door to improving them all. Source: www.360-5.com

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 stability ball piques?


Step 1
Step 2



Stability ball piques target the arms, chest, core, and shoulders. In a past Health-E-Living we highlighted the stability ball roll-ins. This exercise is a natural progression but the difference is that you keep your legs straight during this exercise.

Step 1: From a push up position, place your feet on the ball. Keep your arms straight and your abs pulled in.

Step 2: Keeping your abs engaged and your legs straight, move your hips towards the ceiling. Hold for 1 second, then slowly return to the starting position and repeat.

Tips: Getting into the starting position can be the toughest part of this exercise. If you cannot hold yourself in the push up position and place your feet on the ball, start by lying with your stomach on the ball and walk your hands forward until your legs are on the ball. The further you roll out the more challenging the exercise becomes. The most challenging position is with your toes on the ball.

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


Q: I noticed that you offer acupuncture at the wellness center. What exactly is acupuncture and can it be used to help relieve muscle soreness?

A: Acupuncture is a Chinese therapy that has been used for centuries. It is based on the theory that there is energy, called chi, flowing through your body. Chi is thought to flow along energy pathways called meridians. Acupuncturists believe a blocking or imbalance of the flow of chi at any point on a pathway may result in illness. Chinese medicine practitioners believe acupuncture unblocks and rebalances the flow of chi to restore health. In acupuncture, a hair-like needle is inserted into specific areas in the body. The area can then be stimulated by twirling the needle or attaching it to a mild electrical current. Acupuncture is not as prevalent in Western health care but it has been shown to relieve chronic pain associated with conditions such as arthritis, migraines, fibromyalgia, and menstrual cramps. Additionally a study in Chinese Medicine in 2008 showed that acupuncture also has a positive effect on delayed onsite muscle soreness or DOMS. DOMS is the muscle soreness or stiffness that occurs 24 to 48 hours after an activity.

For more information about acupuncture at the Herbert Wellness Center, call 305-243-4751 and set up an appointment to speak with the acupuncturist.


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.


Physical inactivity is prevalent among today’s society.  Experts attribute much of this problem to the decrease in occupational physical activity as well as sedentary behaviors such as television viewing, internet surfing, and video games.  However, a recent study found that many of the Nintendo Wii sports games may be intense enough to elicit health benefits. The current U.S. Physical Activity guidelines suggest 30 minutes of moderate intensity physical activity, five days per week. Those activities that require an energy expenditure of 3 METs or above are considered moderate intensity (equivalent to walking 3 mph).  A ‘MET’ is a term used by exercise physiologists to quantify exercise intensity. The study showed that 1/3 of the Wii games require an energy expenditure of 3 METs or above. Games such as tennis and baseball elicited 3 METs while boxing elicited 4.5 METs.  Although the study did not identify specific health benefits associated with playing the Wii, there is a plethora of previous research showing that long-term adherence to moderate intensity physical activity programs are beneficial.




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.

Immune-Boosting Foods
A healthful diet is certainly no guarantee against colds and flu, but building up your immune system can only help. Dave Grotto, author of 101 Foods That Could Save Your Life (Bantam, $15), recommends 10 foods that provide top doses of the nutrients you need to defend against illness.

  1. Citrus: Though vitamin C-rich foods are probably the first thing you think of when you feel a cold coming, Grotto says the illness-preventing power of the anti-oxidant is debatable. That said, some studies show it can reduce the intensity and duration of cold and flu, so it's worth a try. A medium orange provides 25 percent more than the recommended daily allowance.
  2. Yogurt: The digestive tract is one of your biggest immune organs, so keep disease-causing germs out with probiotics and prebiotics, found in naturally fermented foods like yogurt. One serving a day labeled with "live and active cultures" will enhance immune function according to a study from the University of Vienna in Austria.
  3. Almonds: These heart-healthy nuts boast immune boosting antioxidant vitamin E, which can reduce your chance of catching colds and developing respiratory infections according to researchers at Tufts University. You'll need more than a 1-ounce serving of almonds (about 25) for your daily dose, so try sunflower seeds, turnip greens, and wheat germ, too.
  4. Tea: Researchers at Harvard University found that drinking five cups of black tea a day quadrupled the body's immune defense system after two weeks, probably because of theanine. Tea also contains catechins, including EDGE, which act like a cleanup crew against free radicals. Grotto suggests drinking one to three cups of black, green, or white tea daily.
  5. Oysters: Zinc is critical for the immune system - it rallies the white blood cells to attack bacteria and viruses. One medium oyster provides nearly all of the zinc you need for a day, while a portion of six gives you more than five times the recommended amount.
  6. Mushrooms: Often overlooked as a health food, they possess two big weapons you need this flu season: selenium, which helps white blood cells produce cytokines that clear sickness, and beta glucan, an antimicrobial type of fiber which helps activate "superhero" cells that find and destroy infections.
  7. Dark chocolate: A study published in the British Journal of Nutrition says it can boost your immunity. High doses of cocoa support T-helper cells, which increase the immune system's ability to defend against infection. Sweet!
  8. Sweet Potato: Beta-carotene is instrumental in the growth and development of immune system cells and helps neutralize harmful toxins. Sweet potatoes and other orange foods like carrots, squash, pumpkin, egg yolks, and cantaloupe are top sources.
  9. Fresh garlic: It can help stink out sickness thanks to the phytochemical allicin, an antimicrobial compound. A British study found that people taking allicin supplements suffered 46 percent fewer colds and recovered faster from the ones they did get. So start cooking with it daily - experts recommend two fresh cloves a day.
  10. Wild-caught salmon: in a recent study, participants with the lowest levels of vitamin D were about 40 percent more likely to report a recent respiratory infection than those with higher levels of vitamin D. Increase your intake with salmon; a 3.5-ounce serving provides 360 International Units. (Frozen and canned salmon are the most economical sources of wild-caught, considered more nutritious than farm-raised.)

Source: The Miami Herald

The Proper Way to Wash Hands
Washing hands is the single most important way to avoid the swine flu, says the Centers for Disease Control and Prevention. Simple, right? Here's the dirty truth:

  • Not so hot: Health groups often advise washing hands with hot, soapy water, but researchers have found that water temperature has no effect on how well handwashing eliminates bacteria. The U.S. Food and Drug Administration says hot water is more effective than cold because it removes oils from the hand that can harbor bacteria. But a 2005 report in the Journal of Occupational and Environmental Medicine found no evidence that hot water had any benefit. In other words, don't put off washing your hands if only cold water is available.
  • The dope on soap: How many of us flick our hands under a trickling tap and think that will do? Water alone doesn't clean skin. Use soap, but if it's a bar, rinse it before and after using; it may hold bacteria from previous users. Antibacterial soap is no more effective at killing germs than regular soap.
  • Hand sanitizer: Make sure it contains at least 60 percent alcohol. Alcohol rub sanitizers can be just as effective as soap and water, according to the CDC. Antimicrobial wipes are another option, although they're not as effective, says the Mayo clinic. The only time sanitizers won't work: when your hands are visibly dirty; that requires soap and water.
  • Towel vs. dryer: A growing volume of research suggests paper towels are more hygienic than electric hand dryers. A 2008 study by the University of Westminster in London found that drying hands with a paper towel reduces bacteria by up to 76 percent. Bacteria was found to actually increase on the hands of those who used air dryers, plus the force from dryers was found to blow micro-organisms more than three feet across the room, possibly contaminating other people.

Source: The Miami Herald