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Update on Swine Flu (H1N1) : Valuable Preventative Tips and Resources
The University of Miami is following the situation carefully with the guidance of the Miller School of Medicine, Division of Infectious Diseases and will maintain regular contact with local and regional Departments of Public Health. General recommendations to stay healthy from the CDC include the following:

  • Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
  • Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleaners are also effective.
  • Avoid touching your eyes, nose or mouth. Germs spread that way.
  • Try to avoid contact with sick people. Influenza is thought to spread mainly person-to-person through coughing or sneezing of infected people.
  • If you get sick, the CDC recommends that you stay home from work or school and limit contact with others to keep from infecting them.
  • Students with a febrile respiratory illness should go to the Student Health Service and faculty and staff should go to their doctor.

International travelers are advised to consult CDC Travel Notices for updated recommendations. Additional information is available on the CDC Swine Flu Web site, or you may contact the Student Health Service at studenthealth@miami.edu or 305-284-9100 for further assistance. Updates will be provided as warranted and will also be posted on the University of Miami Student Health Service home page.

Golf Scramble Tournament
Join the Herbert Wellness Center for the Golf Scramble tournament on Friday, October 2 at the Miami Springs Golf Club (tee off is at noon). The event is open to everybody and the cost of play is $25 for students, $35 for UM faculty and staff, and $50 for community members. Register in the Herbert Wellness Center administrative office before Friday, September 25 at 8 p.m. For more information call Tom Soria at 305-284-8518 or e-mail tsoria@miami.edu. All fees include cart, driving range, and a chance to win prizes!

Student Health Service Offers Free Seasonal Flu Shots for Students and Employees at the Herbert Wellness Center
Students and UM employees (if insured through the UM Aetna health plan) can get a free seasonal flu shot on Monday, September 28 between 5:30 p.m. and 7 p.m. in the Atrium of the Herbert Wellness Center. All others may receive the shot for a $20 co-pay. Shots are available first-come, first-served. In addition, shots will be available around campus:

  • Wednesday, 9/16, 5:30 p.m. - 7 p.m. - Stanford/Hecht Bridge
  • Tuesday, 9/22, 4 p.m. - 5 p.m. - University Village
  • Thursday, 9/24, 5:30 p.m. - 7 p.m. - Eaton Residential College, classroom 148

Fall Studio Cycling and Yoga Passes
Feeling stressed? Need to burn some extra calories? Fall 2009 studio cycling and yoga passes are now on sale in the Wellness Suite. Semester passes allow unlimited access to scheduled classes through January 18, 2010. Purchase both passes at the same time and receive a 50% discount on one of them. Each semester card is $60 for student members and $96 for non-student members. Visit the Wellness Suite Monday through Friday, 8:30 a.m. - 8 p.m. or call 305-284-LIFE(5433) for more information. One-time passes are also available and will be credited towards your semester pass if purchased within one week. Studio cycling and yoga schedules are available here.

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).

Fall 2009 Instructional Programs
Have fun, exercise, and learn a new skill! Registration for fall 2009 instructional programs ends Friday, September 18. Available classes include dance, aquatics, Capoeira, Pilates, tennis, Tai Chi, and more. View course schedules and fees by clicking here. To sign up visit the Wellness Suite Monday through Friday, 8:30 a.m. - 8 p.m. or call 305-284-LIFE(5433). Classes begin this week and the first class is free!

Let's Talk About Sex, Baby!
Tuesday, September 22, 5:30 p.m. - 6:30 p.m., UC Flamingo Ballroom C. If you've got something to say, now's the time! We want to hear your thoughts about sex, sexuality, and sexual health on campus. Refreshments will be served. E-mail Ashley Falcon at a.falcon1@miami.edu for more information.

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 Mondays - Fridays, 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. Register before September 28 to receive a shirt at the event. Call 305-284-LIFE(5433) for further details.

Mini 'Canes Recreational Sports Camp Helps United Way
Giving instead of receiving is a valuable lesson taught to the campers of the Mini ’Canes Recreational Sports Camp at the Herbert Wellness Center. Every summer the campers donate the profits from their weekly pizza lunches to the United Way. This past summer the campers raised a record $3,182, bringing the total donated over the past nine years to $20,708.

Above, Herbert Wellness Center staff pose with proud Mini ’Canes campers displaying their United Way donation. Back row, from left: Melanie Palma, operations director; Norm Parsons, director of the Herbert Wellness Center; Rhonda DuBord, associate director; Patricia Whitely, vice president for student affairs; Mark Dusek, sports director; Tom Soria, assistant director; and Ashley Falcon, assistant director. Middle row, from left: Angelike Koniaris, Donald Ellison, Anthony Albini, and Araceli Sanchez. Front Row: Max Kobetz-Diem, Emma Goldberg, Colin Wilson, Megan Shoffner, Zachary Letson, and Alisa Sanchez.

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:

   
   

Heartsaver CPR
Wednesday, September 21, 5:30 p.m. - 8 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.

Vegetarian Cooking Class - Delightful Vegan Dessert
Wednesday, September 23, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Don't let the title fool you! We're making twinkies in this class - yum! Featured recipes also include Chocolate Chai Spice Cupcakes and Dark Chocolate Acai Berry Sorbet. 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.

"Take a Meditation Break"
Thursday, October 1, 12:45 p.m. - 1:30 p.m., Conference Room. Relax and unwind as you learn to meditate. You'll develop mental clarity and discipline, as well as enhance creativity and inner peace in your pursuit of personal satisfaction. Brought to you by Sri Chinmoy Centres International, classes are free and open to students, employees, and the community.

 
   
 

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

  • September 16: Career Fair
  • September 25 & 26: G-Force MMA 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: Get Out of Yourself and Into a Book
Reading can help relieve a great deal of stress and tension. It can get you "out of your head" and away from many self-centered fears and worries. It can provide a welcome escape from difficult situations and relax you from head to toe. Whether you read romance novels, history books, or books on nature or astronomy, pick up one today and read for thirty minutes. And don't say you don't have time. Even the late president John F. Kennedy enjoyed reading James Bond novels. Whatever you read, you'll find the activity relaxing, rewarding, and enriching. And it is almost certain that you will feel more mentally alert after reading for an hour or two than after sitting and staring at a TV for the same length of time. TV engages your eyeballs. A book engages your mind. 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 Bosu overhead presses?

 
 

Step 1
Step 2
 
 

 

 

This exercise targets the deltoid and tricep muscles in addition to promoting stabilization of the core, hips, foot, and ankle.

Step 1: Stand on the floor on one side of the Bosu. Place your inside foot on top of the dome, slightly past center. Flex the knees into a partial squat position and raise the dumbbell to shoulder level.

Step 2: Slowly extend hips and knees and step onto the dome with both feet. Simultaneously press the dumbbell overhead. Pause at the top and then slowly lower your arm and legs to the starting position.

 

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

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Q: I would love to be able to get up in the morning and work out, but I just don’t seem to have the energy. Is there something that I could eat or a vitamin I could take that would help boost my energy?

A:There are several options that may make it easier for you to become a morning exerciser. Have you taken a look at your sleep schedule? What time do you go to bed regularly? What time do you wake up every morning? Are you getting eight hours of rest? Simply making adjustments to your sleep schedule may give you that extra boost in the morning. Another thing to consider is breakfast. When you are preparing the first meal of the day don’t skimp on carbohydrates. It is important to include complex carbohydrates in your breakfast because this will help to provide energy for the rest of the day. Too much protein and fat may take too long for you to digest, so be careful. A study from the Journal of Sports Science found that eating carbohydrates before, during and after exercise delays fatigue. As for your questions about vitamins – vitamins provide nutrients, not energy.

What’s important to know is that once you make the transition to the morning you must take it slow. You should start slowly with morning routines because your muscles are colder making it easier to injure yourself. So make sure you warm up for at least 10 minutes, and do your exercises in order of growing intensity.

 
 

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.

 
 

Insulin is a hormone produced in the pancreas that permits glucose to enter cells to be used for energy or stored for future use by the body. Often, those who become obese and inactive develop insulin resistance, a condition in which insulin does not function well leading to elevated glucose levels and type II diabetes. Insulin resistance explains the rapid increase in type II diabetes observed among obese adolescents. Although weight loss is effective in reducing insulin resistance, a recent study showed that a moderate aerobic exercise program, without weight loss, can improve insulin sensitivity in both lean and obese sedentary adolescents. In this study, 29 adolescents completed the 12-week moderate aerobic exercise program. During the exercise sessions, subjects worked out on a treadmill, elliptical, or bicycle. The goal of each exercise session was to get the participants’ heart rate to increase to at least 70 percent of their maximum capacity.   The findings showed that exercise alone improved insulin sensitivity. These results are important because weight loss and dieting is often difficult for adolescents.

 
 

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.

Healthy Meals for After Exercise
What you eat after a workout matters! No matter what time of day you exercise, the key is to follow up with meals that combine protein, which helps your muscles recover, and carbohydrates, which replenish energy stores. For best results, eat within 30 to 60 minutes after exercise, when muscles are most receptive. During this window, an increase in enzyme activity makes the body more efficient at storing glucose for energy and building protein in fatigued muscles.

Homemade sports recovery drink: This combination of banana, milk, and yogurt makes for a fresh and satisfying sports recovery drink. Dairy products like milk and yogurt work double duty, providing both protein and carbohydrates. Bananas are packed with potassium and magnesium - powerful electrolytes for healthy muscle function. Have this smoothie for breakfast following a morning workout, or a small afternoon meal when you get in from the gym.

Protein-packed sandwich: You can't go wrong with a sandwich after a workout - it's got everything in a hand-held package. Low-sodium cold cuts provide some salt to help replace what's lost in sweat during exercise. Tomatoes add freshness and a boost of vitamin C. You can easily include 100 percent whole wheat bread to boost the fiber content. Grill one up ahead of time and pack for lunch, or whip one up in minutes for an easy weeknight dinner.

Grab and go granola: It's not always easy to eat 30 minutes after a workout. Granola is a great on-the-go snack. Leave some in your desk or glove box as a healthful alternative to vending machine food. Oats, honey, orange juice, and flax provide protein, carbs, and some healthy fat. Nuts and dried fruit contribute iron for healthy red blood cells. Mix this sweet and crunchy treat with low-fat yogurt, or enjoy by the handful. Just remember to exercise portion control, as this high-energy food is calorically dense.

Power Breakfast: An egg sandwich is a perfect post-workout breakfast. There's protein in both the yolk and the white of an egg, and using a combination of the two boosts protein while keeping calories and fat under control. Eggs also contain zinc, which aids in metabolism and immunity, and vitamin B12, which supports cell production. Cheese and fresh veggies round out this meal to restore tired muscles and recharge your energy stores.

Protein-packed fish: Salmon is an ideal source of protein (not to mention heart-healthy omega-3 fats). Serve with steamed veggies and brown rice to complete the meal with healthy carbohydrates and energy-producing B vitamins. Protein-rich salmon, along with fiber from vegetables and brown rice, will keep you satisfied to help avoid late-night munching. Leftovers can be served atop a salad for tomorrow's lunch.

Plant-based protein: Beans are an amazing source of plant-based protein and carbohydrates. Whole-grain bulgur wheat is loaded with hunger-fighting fiber. Feta cheese adds calcium for strong bones. Make a large batch of this light and refreshing salad in the beginning of the week and you'll have a great post-workout meal that's ready when you are.

Peanut butter power: Peanut butter can be your post-workout secret weapon - it's affordable, versatile, and satisfying. Don't shy away from this nutrient powerhouse because of its fat content - just use measured portions. One tablespoon of peanut butter contains about 100 calories and 7 grams of healthy unsaturated fat. Add chicken and vegetables in a flour tortilla for an easy high-protein meal.

Source: CNN