What's Happening?
   
 

Out of the Darkness - Walk to Prevent Suicide
The Out of the Darkness Community Walk to Prevent Suicide, sponsored by the American Foundation for Suicide Prevention, will be held on the University of Miami Coral Gables Campus on Sunday, October 24. Registration begins at 9 a.m., the Walk begins at 10 a.m. To donate or register online visit www.outofthedarkness.org, team name "UM LIFEGUARDS." For more information contact Patricia at 305-284-5511.

Registration for Second Session of Instructional Programs
Registration for the second session of Instructional Programs begins on Monday October 18.  Sign up for classes such as Salsa, aquatics, boot camp, hip hop, stretching, Capoeira, Pilates, and tennis.  Fees vary according to class and the schedule is available online here.  Sign up at the Wellness Enrichment Suite Monday - Friday from 8:30 a.m. – 8:00 p.m.  If you would like to try a class before purchasing a semester pass you can try the first scheduled class for free beginning October 23.

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 Enrichment 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 - Cooking in Jewel Tones
Wednesday, October 27, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. We begin with deep orange dried apricots, burgundy beets, and mossy green cumin in Apricot, Beet, and Cumin Soup (vegan). Rich magenta pomegranate juice infuses a Pomegranate Vinaigrette Dressing with a luscious hue (vegan). Acorn Squash Stuffed with Jeweled Rice will be our main Course*. Ruby cranberries and green pistachios dot Oatmeal Lace Cookies* for a fabulous finish. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25. *Can be Vegan by advance request.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Monday, October 18, 3 p.m. - 7:30 p.m., Classrooms. The BLS for HCP course covers core materials 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.

Meditation Classes - The Jewels of Happiness
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.

  • Session 1: Monday, October 18, 7:30 p.m. - 9 p.m.
  • Session 2: Monday, October 25, 7:30 p.m. - 9 p.m. (must attend session 1 class to participate in session 2 class)

Family and Friends CPR
Wednesday, October 20, 12:30 p.m. - 2:30 p.m., Classroom. 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).

Heartsaver CPR
Friday, October 29, 3 p.m. - 5 p.m., Classrooms. 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.

 
   
  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 females, are available weekdays for afternoon and evening appointments. Relieve stress or just pamper yourself - make a massage appointment today! Call the Wellness Enrichment 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:

  • October 23: SYFLCA Cheerleading Competition at 7:30 a.m.
  • October 26: His Holiness the Dalai Lama at 1:30 p.m.
  • October 30: Women's Basketball Scrimmage vs. SFL
  • October 31: Miami Xtreme Cheerleading at 9 a.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-Cooking: Pumpkin Smoothies
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Try embracing the fall spirit with these pumpkin smoothies:

Ingredients:

  • 1 cup plain fat-free yogurt
  • 3/4 cup canned pumpkin
  • 1/2 cup ice cubes
  • 1/3 cup orange juice
  • 2 tablespoons brown sugar
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon ground nutmeg
  • Dash of ground cloves
  • 1 sliced and frozen banana

Puree all ingredients in a blender until smooth.

Makes 2 servings with about 200 calories and 5 grams fiber each

Source: The Miami Herald

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.

This semester we will focus on a series of basic exercises. In particular, we will emphasize form, as well as the importance of each exercise. This issue's basic is the push up:

 
 
 
 

 

 

This exercise targets the muscles of your upper body, specifically the pectorals, triceps, and deltoids. 

Step 1: In a prone position, place your hands at a width that will allow the forearms to be perpendicular to the floor when the elbows are flexed at 90 degrees. Come into a plank position with your elbows extended with your entire body in a straight neutral position.

Step 2: Flexing at the elbow, lower your body, maintaining a neutral spine. Push up back to the starting position.

Tips: Contracting your abs will help to keep a strong, flat body position through the exercise. This exercise can also be performed from your knees.

 

 
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 recently suffered an injury and my physician has encouraged me to take it easy for a while.  Is the old adage “use it or loss it” really true?

A:Yes and No.  Some loss of fitness is inevitable, but there are ways to help minimize it.  Here’s what happens to your body when you take a break from exercise:

Cardio: The degree to which cardiovascular fitness declines during a period of detraining depends upon what kind of shape you were in to begin with. Individuals, who are extremely fit, such as highly trained athletes, experience a rapid drop in fitness during the first three weeks of detraining, after which the rate of loss tapers off. A significant level of fitness, higher than that of an untrained person, is retained for about 12 weeks. Individuals with low-to-moderate fitness levels show little change in cardiovascular fitness within the first few weeks, but their abilities rapidly decline in the weeks immediately following that period.

Sports performance: The ability to perform a given sport or activity, whether it involves swinging a bat in softball or running 10Ks, invariably declines when the sport is abandoned for any length of time. Marathoners experience a noticeable reduction in endurance performance during a maximal aerobic treadmill test after just 15 days of inactivity. Similarly, swimmers experience a decrement in arm strength within as little as a month layoff from their normal training regimen. Numerous variables come into play when analyzing the ability to perform a particular sport-specific skill, making it difficult to analyze the effects of detraining. Some are like riding a bike, you never forget how, while others, such as the ability to deliver an accurate serve in tennis, involve specific timing and well-trained muscles.

Strength training:  With the exception of a genetically blessed few, most of us have to work at building strength through formal or informal strength-training workouts. Again, well-trained athletes have the edge, because the positive effects of training remain evident for weeks, sometimes even months, after training is stopped.  Lesser-trained individuals can expect to see their muscle strength and conditioning levels decline at a slightly faster rate, though not at the levels seen in sedentary individuals.
Experts agree that the best way to avoid losing much of the health and fitness benefits you’ve worked so hard to achieve is to do something. If you can’t find the motivation to run for a few weeks or longer, try walking instead. Cross-training is popular because it is a viable means of maintaining, or even increasing, one’s fitness level.  Runners can give their knees a break by switching to cycling, swimmers can work their legs on a stair stepper, and aerobics enthusiasts can take their workouts outdoors by hiking through a local park or reserve.

If an injury is keeping you from your favorite activities, take your worries to the pool. Of course, it’s always advisable to check with your physician before resuming exercise after an injury. Regardless of which activity you choose, be sure to progress gradually.

Article reference info:  “ACE: Get Fit: Fit Facts: If You Don’t Use It, Will You Lose It? <www.acefitness.org/fitfacts >,

 
 

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.

 
   

Pedometers are useful tools to track your steps per day. The slogan “10,000 steps per day” has become synonymous with these devices. However, given that a sedentary person typically walks less than 5,000 steps per day, an initial jump to 10,000 may be too difficult.  A new study published in the Journal of Physical Activity and Health showed that even the progression from 5,000 to 10,000 steps results in significant health benefits. The study tracked 77 women enrolled in an employee based pedometer program.  The 12-week program used a conservative weekly progression from less than 5,000 steps per day toward the 10,000 step goal. Those women that completed the program saw significant decreases in systolic blood pressure, waist circumference, and fasting glucose. These changes were not witnessed in women who dropped out of the program. Each of these health outcomes reduces the risk of cardiovascular disease. This research suggests that “something is better than nothing” and that the onset of becoming active can improve health.

Stay tuned to this newsletter for our annual Walking Canes employee program starting in January!

 
 

 

 
 

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.

Fall Pumpkins Remind us to Eat Powerhouse Orange Foods
Dodging pumpkins at the supermarket entrance is the way South Floridians know fall has arrived. We have to wait until winter for the humidity to drop below 50 percent. Even without sweater weather, though, we should take a cue from the fall colors and add orange to our diet.

Fruits and vegetables such as cantaloupe, mangoes, sweet potato, and carrots get their rich color from beta carotene, an antioxidant the body converts to vitamin A. Beta carotene's health promoting properties include strengthening the immune system, fighting the free radicals that are a factor in many illnesses, and creating the pigment in the retina that gives us low-light vision.

Beta carotene was discovered in and named for the carrot. One cup of sliced carrots provides nearly 100 percent of the RDA for vitamin A. One study that examined the diets of 1,300 elderly persons in Massachusetts found that those who had at least one serving of carrots and or orange squash daily had a 60 percent reduction in the risk of heart attacks compared to those who ate less than one daily serving of these cartenoid-rich foods.

Here's a fresh twist on a Florida fruit: orange juice and pulp have a small amount of beta carotene but are loaded with vitamin C. And the peel and white pulp are even more nutritious. Herpedin in the pulp has been shown to lower blood pressure and act as a strong anti-inflammatory. The white layer also contains pectin and fiber that can curb appetite, so don't discard it when you peel an orange.

Sweet potatoes offer a potent combination of beta carotene and vitamin C. The news here is that some of the proteins in sweet potato also contain powerful phytochemicals that protect against oxidative damage. Due to their high fiber content, sweet potatoes do not raise blood sugar levels as much as white potatoes, either. Baked or microwaved they are an easy sweet treat that doesn't need a marshmallow topping.

Source: The Miami Herald

Author Sheah Rarback is a registered dietician and on the faculty of the University of Miami Leonard M. Miller School of Medicine.