Congratulations to our student employees of the semester pictured above! We are proud of the great example they set for our entire student employee staff.
   
  What's Happening?
   
 

Special Note: This will be our last issue of the year. Health-E-Living will begin publication again at the beginning of the spring semester.

Happy Holidays!
The wellness staff wishes all of our members a happy, healthy, and safe holiday season. Save the date for the Expansion and 15th Anniversary Party on February 24, 2011!

Facility Access for UM Students
UM students who are registered for the spring semester and elected to pay the Wellness fee will have continuous access to the facility. Students who graduate in December may purchase recent alumni membership at the membership office located on the second floor, room 210. If you have any questions about membership to the facility, please call the membership office at 305-284-8540.

Holiday Class Schedules
The holiday Group Exercise, Yoga, and Studio Cycling schedules begin this Saturday, December 11 and run through Monday, January 17. Schedules are available online by clicking here.

Holiday Sale in the Pro Shop - Save 25%
Get a jump on your holiday shopping! All Herbert Wellness Center apparel (men's and women's) as well as the popular pocket towels are 25% off the regular price. Buy now while there are plenty of sizes to choose from!

Final Exams Building Hours
Please note the following hours of operation during final exams:

   
   
Monday, December 6 - Friday, December 10: 6 a.m. - 11 p.m.
Saturday, December 11 & Sunday, December 12: 8 a.m. - 11 p.m.
Monday, December 13 - Friday, December 17 6 a.m. - 11 p.m.
 
   
 

Winter Break Schedule
For your convenience, the Herbert Wellness Center is only closed two days during the winter break; Christmas Day and New Years Day. However, operating hours are slightly reduced. A complete schedule is on our website (www.miami.edu/wellness). The administrative offices and the Wellness Enrichment Suite follow the University holiday calendar. In addition to being closed on the weekends, the offices are closed December 23, 24, 27, 30, and 31.

Have Company Over the Holidays? Bring Them to the Herbert Wellness Center!
If you have friends and/or family visiting during the holidays, consider purchasing a guest pass booklet. The cost is only $75 for 10 passes - a 25% reduction from the daily guest fee of $10 for non-student members. You can also purchase three or five-pack booklets for $30 and $50 respectively. For more information, call the membership office at 305-284-8540 or stop by room 210.

Gift Cards for the Holidays
Give the gift of health and wellness this holiday season! The Herbert Wellness Center sells gift cards in any denomination which can be used to purchase a membership (must meet eligibility requirements), instructional classes, massage therapy, yoga and studio cycling passes, and more. Gift cards are available for sale at the front desk, administrative office, and the Wellness Enrichment Suite. For more information call 305-284-8500 or email wellnesscenter@miami.edu.

Dr. Tony's Tips
We promised to bring you alternative exercises you can perform while the fitness room is under construction. Below is another innovative workout routine from Dr. Tony Musto, exercise physiologist at the Herbert Wellness Center. Appropriately titled "Wonderful Winter Workout," all the exercises take place in the atrium and upstairs track, eliminating the walk to Centre Court and waiting for machines. This workout combines low intensity cardio, spring intervals, and full-body resistance circuit.

Warm-up

  • 2 laps around the track at a moderate pace
  • Walk down the stairs to the atrium at an easy pace

The Workout

  • Lift: Perform 12-15 repetitions on the leg press (machine #1) - weight should become difficult to lift around the 12th repetition.
  • Steps: After the resistance machine, take the stairs to the third floor as quickly as you can.
  • Walk: Complete two laps around the track at a brisk pace. Walk downstairs to the atrium and perform the next machine in the circuit (#2, leg extension).
  • Repeat this "lift, steps, walk" rotation for each machine in the circuit.

Cool-down

  • After using the last resistance machine (#10), you can ascend the stairs at a slow pace and walk around the track.

By completing this circuit, which should take about 45 minutes, you will have used all the energy systems. The workout includes: 2 miles of walking, 72 flights of stairs, and a full body resistance circuit.

Look for more of "Dr. Tony's Tips" on the bulletin board located in the hallway leading to Centre Court.

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:

  • December 12: Men's Basketball vs. Stetson at 4 p.m.
  • December 16: Winter Commencement at 10 a.m.
  • December 30: Men's Basketball vs. Pepperdine at 6 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-Cooking: Green Goddess Dip
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Lighten up your holiday buffet table with this low-calorie, nutrient rich Green Goddess Dip:

Ingredients:

  • 1 ripe avocado, halved, pitted, and peeled
  • 2 scallions, greens and whites, coarsely chopped
  • 1/4 cup fresh tarragon
  • 1/4 cup fresh parsley
  • 3 tablespoons white vinegar
  • 3/4 cup buttermilk
  • Salt
  • Vegetable sticks for dipping

Place the avocado, scallions, tarragon, parsley, vinegar, buttermilk, and 1/2 teaspoon salt in a blender; puree until smooth. Serve with vegetable sticks.

Per serving (1/4 cup dip): Calories 70; Fat 5 g (Sat. 1 g; Mono. 3.5 g; Poly. 0.5 g); Cholesterol 0 mg; Sodium 230 mg; Carbohydrate 5 g; Fiber 2 g; Protein 2 g

Source: Food Network

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 static lunge:

 
 
 
 

 

 

This exercise focuses on almost every muscle of the lower body - hips, glutes, quads, hamstrings, and calves.

Step 1: Stand in a split stance with your right foot forward and your left leg back. Your feet should be about 2 to 3 feet apart, depending on your leg length. Before you lunge, make sure your torso is straight and that you’re up on the back toe.

Step 2: Bend your knees and lower your body down until the back knee is a few inches from the floor. At the bottom of the movement, your front thigh should be parallel to the floor and your back knee should point toward the floor.

Step 3: Keep your weight evenly distributed between both legs and push back up, keeping the weight in the heel of your front foot.

Step 4: Repeat for all reps before switching sides.

 

 
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 the difference between simple and complex carbohydrates?

A: Carbohydrates are divided into two types, simple and complex. The classification is based on the chemical structure and reflects how quickly sugar is digested and absorbed. Simple carbohydrates are also called simple sugars and are chemically made of one or two sugars. A simple sugar can be just what the name implies, the sugar in your sugar bowl. Things like candy, syrups, and soda are also straightforward examples of simple carbs. Simple carbs also include foods such as fruit and milk. These are better sources of simple carbs because they contain vitamins and fiber, and also important nutrients that your body needs, like calcium. Complex carbohydrates are also known as starches and are made of three or more linked sugars. Grains such as bread, pasta, oatmeal, and rice are complex carbs, as well as some vegetables like broccoli, corn,and legumes such as kidney beans and chick peas. They take the longest to digest.

Why is this important? All carbohydrates form glucose when digested. Glucose is transported around the body via blood and taken into cells to be converted into energy.  The pancreas gland in your abdomen secretes the hormone insulin which controls the uptake of glucose by your cells. If you have any excess glucose, this is converted into glycogen which is stored in the liver or in fat around the body. When your body needs more energy it converts the glycogen back into glucose, which is then released into your bloodstream for your cells to use. The slower the release of glucose and hormones, the more stable and sustainable the energy levels of the body.  The more refined the carbohydrate, the faster the glucose is released into your blood. This can cause peaks and drops in your blood sugar level, and less stable energy levels in the body.  Complex carbohydrates provide a slower and more sustained release of energy than simple carbohydrates. In their natural form they contribute to long-term good health, appetite control, and sustained energy levels.

Source: Net Doctor

 
 

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.

 
   

A new study shows that walking about six miles a week reduces the risk of developing Alzheimer’s disease and may slow progression of mild cognitive impairment. Participants in this University of Pittsburgh study who walked moderately had a 50% reduced risk of developing the disease over a 13-year period. Furthermore, the data showed that walking reduced age-related loss of brain volume in key areas of the brain including the prefrontal cortex and temporal cortex, which play a role in memory.  Walking also slowed memory loss in patients who already had mild cognitive impairment. How much walking is enough? Six miles of walking at a moderate pace is about 2 hours.  So, a half hour per day should do the trick, and then some.

 
 

 

 
 

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.

Companies Stop Shipping Seven Caffeine-Alcohol Drinks
The manufacturers of seven caffeinated alcoholic beverages labeled a "public health concern" have stopped producing or shipping the products, the U.S. Food and Drug Administration announced Wednesday. Last week, the FDA sent warning letters to four beverage makers saying the addition of caffeine to alcoholic beverages was not approved by the agency and it was an "unsafe food additive." The agency said discussions with the companies resulted in these actions:

  • Phusion Projects of Chicago, Illinois, has ceased producing caffeinated alcoholic beverages, is no longer shipping such products and expects to have all of its caffeinated alcoholic beverages off retail store shelves by December 13. Phusion Projects is the maker of Four Loko.
  • San Diego, California-based United Brands has ceased shipping its caffeinated alcoholic beverage Joose and expects to have its product off retail store shelves by December 13. United Brands also said that it no longer markets Max, another caffeinated alcoholic beverage listed in the warning letter.
  • Charge Beverages Corp. of Portland, Oregon, ceased producing its caffeinated alcoholic beverages, Core High Gravity HG, Core High Gravity HG Orange, and Lemon Lime Core Spiked, in September and has not shipped any caffeinated alcoholic beverages since early November.
  • New Century Brewing of Boston, Massachusetts, has ceased manufacturing its caffeinated alcoholic beverage, Moonshot.

The warning letters last Wednesday followed a year-long review by the FDA, which gave the companies 15 days to either reformulate their products or face possible seizure under federal law, said Dr. Joshua Sharfstein, the agency's principal deputy commissioner. Experts have said the caffeine in the beverages can mask the effects of alcohol, leaving drinkers unaware of how intoxicated they are. "The FDA does not find support for the claim that the addition of caffeine to these alcoholic beverages is 'generally recognized as safe,' which is the legal standard," Sharfstein told reporters. "To the contrary, there is evidence that the combinations of caffeine and alcohol in these products pose a public health concern."

New Century proprietor Rhonda Kallman told CNN last week she was puzzled by the FDA's decision to include Moonshot on its list. Kallman described Moonshot as a craft beer that has about 4 percent alcohol by weight and about two-thirds the caffeine of a cup of coffee, and is sold in only three cities - "and yet it's being singled out with Four Loko and Joose."

Wednesday, Kallman claimed the FDA has not had a clear policy on caffeinated alcohol. "They have not done their homework," she said. "I'm not going to stop forever." Moonshot is "absolutely, positively" safe and was marketed to "beer lovers who want a caffeinated choice," she said.

Phusion Projects announced last week that it was dropping caffeine and two other ingredients, guarana and taurine, from Four Loko in the face of "a difficult and politically charged regulatory environment." Four Loko has been nicknamed "blackout in can" by some users.

Sharfstein called Phusion's decision to drop those ingredients a "positive step." And in a statement issued after the decision, the company said it was pleased by the FDA's response. "As we stated yesterday, we have stopped the production and shipment of all our products containing these ingredients," the company said last week.

United Brands previously said it was unaware "of a single incident of injury or other harm associated with its products." The company declined comment Wednesday.

Messages left Wednesday with Phusion Projects and Charge Beverages were not immediately returned.

The FDA began its review in November 2009 after complaints from officials in several states. The controversy exploded last month, when nine underage students at Central Washington University were hospitalized after drinking Four Loko, both on its own and mixed with other drinks, police reported. Critics say drinks like Four Loko mix caffeine equal to the amount in three cups of coffee with the alcoholic equivalent of three cans of beer and are designed to appeal to younger consumers accustomed to consuming high-caffeine energy drinks. A 23.5-ounce can of Four Loko contains either 6 or 12 percent alcohol by volume, depending on state regulations.

Phusion has compared Four Loko to popular drinks like rum and cola or Irish coffee that also mix caffeine and alcohol. But "we didn't see these kinds of events when people were drinking Irish coffees," Rob McKenna, Washington's state attorney general, told reporters earlier this month. "What we're seeing now is striking, and we need to take quick action," McKenna said.

Washington and four other states - New York, Utah, Michigan, and Oklahoma - already had taken steps to remove Four Loko and similar drinks from store shelves. And Gil Kerlikowske, director of the White House Office of National Drug Control Policy, praised the FDA for moving against products he said are "designed, branded, and promoted to encourage binge drinking."

Source: CNN