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Congratulations to SportsFest 2010 winner - Hecht Residential College!
  What's Happening?

Yoga and Studio Cycling Semester Pass Prorate
Spring 2010 semester passes for studio cycling and yoga will be prorated on Monday, March 1 to $45 for student members and $72 for non-student members. Semester passes allow unlimited access to scheduled classes through May 16, 2010. Visit the Wellness Suite to purchase your passes.

National Eating Disorders Awareness Week (NEDAW)
National Eating Disorders Awareness Week (NEDAW) continues this week through Saturday, February 27. For more information about NEDAW, contact Tammy Sifre at 305-284-5511. Remaining events this week include:

  • Skin Deep - Media and Culture's Influence on Body Image and Encouragement of Eating Disorders: Wednesday, February 24, 7:30 p.m. - 8:30 p.m. at the Stanford Master's Apartment. We are constantly surrounded by images, discussions, and rules about food, appearance, and exercise. These influences come from media, cultural traditions, family, and our own personal concerns. This talk will focus on how to become aware of the influences around us and will be followed by an informal group discussion.
  • Mindful Eating: Thursday, February 25, 7:30 p.m. at Pearson Classroom 101. Mindful eating is a way to reconnect to the pleasure of one of the most necessary things we do. This presentation is based on the seven attitudinal foundations of mindfulness and how they relate to our relationships with food, eating, and self-nurturing. The practice of bringing awareness to your attitude toward eating helps you to find balance with your food intake and teaches you to truly nourish yourself in body, mind, and spirit. Meditation techniques will be included to help cultivate a positive relationship with food.

Weight Watchers on Campus Now Available to Students
Employees and students are encouraged to join Weight Watchers on the Coral Gables campus! Weight Watchers meetings provide the coaching and tools you need to make positive changes - to lose weight and keep it off. The weekly, confidential weigh-in tracks your progress. Your group leader and fellow participants offer tips and practical advice which keep you moving toward your goal. Sessions are held on Thursday at 12 p.m. in the Herbert Wellness Center classrooms. The spring session has already started, although you are free to join at any time. The cost is $129 for the first 12-week course and $109 for each subsequent course. Employees: UMatter Benefits will reimburse 100% of the cost of your first 12-week session and 50% of the cost of each successfully completed subsequent session. Click here for more information or call 305-284-LIFE(5433).

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 one 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:


Heartsaver CPR
Monday, March 1 , 5:30 p.m. - 7:30 p.m., Classroom. 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.

Cooking Class - Pizza Night
Sunday, March 7, 3:30 p.m. - 6:30 p.m., Instructional Kitchen. Featured recipes include Barbecued Chicken and Pepper Pizza with Ginger BBQ Sauce, California Pizza Kitchen's Thai Chicken Pizza, and Dessert Pizza. 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.

Vegetarian Cooking Class - Annual Farmer's Market 3
Wednesday, March 10 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Featured recipes include Asian Japonica Rice Salad with Edamame, Cashew Tomatillo Sauce, and Cauliflower with Ginger-Cashew Onion Sauce. 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.


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

  • February 27 - Men's Basketball vs. North Carolina State at 4 p.m.
  • February 28 - Women's Basketball vs. Boston College at 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: Turn off the TV
According to a Nielson report, Americans have their TVs turned on for an average of more than eight hours each day. You personally may not be the “average” but if you do watch TV imagine how much more you could experience in your life if you reduced the amount of time you spend watching it. By cutting out just 30 minutes (or even an hour) each night, here are some of the things you could do to create a healthier, more balanced life for yourself and those around you:

  • Write, draw, or paint
  • Take a cooking class and learn how to cook healthy meals
  • Send thank you notes or love notes to people that matter
  • Have tea with a good friend
  • Create a garden
  • Take a nice long bath
  • Meditate
  • Learn to compost and create a compost pile at home
  • Go to a yoga or pilates class
  • Volunteer at a local charity or school or church
  • Plan ahead and make your own lunch for the next school or workday

Source: www.blogs.glam.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 Roman dead lift?

Step 1
Step 2



This exercise improves lower back and gluteal strength.

Step 1: Start standing on one foot with a dumbbell in the hand opposite of your planted foot.

Step 2: Hinge over at your waist, lowering the dumbbell as your non-support leg lifts behind you. Try to keep the dumbbell close to your shin. The torso and leg should move as one unit.

Step 3: Return to the standing position by contracting your hamstrings and glutes.

Tips: Try to avoid rounding your back. Keep a straight line body position from your head to your hips.


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


Q: Is beer a good post-workout drink?

A: It may taste good when you're thirsty, but drinking beer is not an effective way to rehydrate after exercising. Alcohol has a diuretic effect. As a result, instead of replenishing your fluid levels, beer promotes additional water loss via urination. Some individuals believe that beer gives them a carbohydrate boost plus extra potassium. Unfortunately, beer is a relatively poor source of these nutrients. For example, compared to orange juice, a 12-ounce can of beer has only 13 grams and 90 milligrams of carbohydrates and potassium, respectively, versus 26 grams of carbohydrates and 450 milligrams of potassium in 8 ounces of orange juice. It is best to stick with water, juice, or sports drinks.

Source: www.acefitness.org


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.


Regular exercise reduces the risk of most cancers, but new research shows that it may even reduce breast cancer risk in older women. In this one-year trial, 160 sedentary postmenopausal women were randomly assigned to 225 minutes a week of aerobic exercise, while another 160 women maintained their usual sedentary lifestyle. After a year, the ‘active’ group showed reduced levels of estradiol. Estradiol acts as a growth hormone for reproductive organs in females; however, it also promotes the growth of cancerous breast tumors. Therefore, lower levels of estradiol may reduce the risk of developing breast cancer.  Another positive finding from this study was that it showed that older women were able to perform a moderate amount of aerobic activity for a year; possibly affording this population many other known health benefits of 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.

Once a Diet No-No, Nuts Are In Again
High in fat and calories, nuts were a dieting no-no during the low-fat era. Now these nutrient-packed powerhouses are making a comeback as a top heart-healthy snack. And what's not to love? They taste delicious, are naturally low in sodium, contain no trans fats or cholesterol, and are a good source of fiber and protein -- the perfect combo for a hunger-quenching nibble. A low-sugar content also makes them a healthy choice for diabetics, who are at greater risk for developing heart disease.

Nuts are rich in good fats like omega-6 fatty acids (walnuts are also rich in heart-healthy omega-3 fatty acids) and monounsaturated fatty acids, both of which have been found to improve cardiovascular health by lowering LDL or bad cholesterol. (And don't be afraid of the 'F' word - a recent Spanish study found participants who ate nuts at least twice a week were more than 30 percent less likely to gain weight than those who almost never ate nuts.) Besides healthy fats, nuts (especially walnuts, pecans, and chestnuts, according to one Norwegian study ) are loaded with powerful antioxidants, which may contribute to their cardio-protective effects by slowing the development of atherosclerosis.

They are also full of essential B vitamins and minerals, including magnesium, calcium, and potassium, which are all important for regulating blood pressure and have been associated with a lower risk of stroke. Selenium and vitamin E, which function together as a potent antioxidant, are both found in nuts, especially Brazil nuts and almonds.

How much do you need? "Unsalted nuts, like walnuts and almonds, can be built into a healthful diet as long as you watch the amount you eat, because nuts are high in calories [around 160 - 200 calories per ounce]," says Janet de Jesus, a nutrition education specialist at the National Heart, Lung, and Blood Institute. To keep your ticker in top shape, the institute recommends following the DASH eating plan, a diet that has been shown to prevent and lower high blood pressure and emphasizes consuming four to five servings of nuts, seeds, and legumes a week. According to DASH, a serving size of nuts is 1.5 ounces (about 1/3 cup) or 2 tablespoons of nut butter. You can avoid overindulging by divvying up a large container of nuts into individual baggies for grab-and-go snack packs. Store them in the fridge to maintain freshness.

So how can you get more nuts in your diet? Toss them with vegetables, pasta, or rice dishes, or sprinkle a handful on a salad for a tasty crunch. (Try toasted pecans or hazelnuts with roasted Brussels sprouts or top steamed broccoli or green beans with almonds. Walnuts or pine nuts add a rich and buttery flavor to roasted winter squash.) Stir chopped nuts into your morning cereal for a satisfying breakfast. Or add a touch of honey and cinnamon to a mixture of nuts, dried fruits, and cholesterol-lowering oats, and bake on a cookie sheet for a yummy and energizing homemade granola.

For a quick afternoon pick-me-up, top apple or pear slices or whole-grain toast with almond or cashew butter. Supercharge your smoothie with a tablespoon of peanut butter for added protein and belly-blasting monounsaturated fatty acids. (Make sure to choose natural varieties of nut butters that have no added fats or sugars - and if you are watching your sodium intake, reduced sodium or no added salt as well.)

Need another nutty recipe idea? Try this tasty pasta dish featuring cancer-fighting broccoli and walnuts. It's easy to prepare for a quick weeknight meal and is low in saturated fat, cholesterol, and sodium. Not a fan of walnuts? Just substitute toasted pine nuts or pecans.

Orecchiette With Roasted Broccoli and Walnuts


  • 8 ounces orecchiette or other short pasta
  • 1 bunch broccoli (1 1/2 pounds), cut into small florets
  • 1/4 cup walnuts, roughly chopped
  • 2 tablespoons olive oil
  • 2 garlic cloves, chopped
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon pepper
  • 1 1/2 tablespoons unsalted butter
  • 1/4 cup grated Parmesan cheese (1 ounce)


  1. Preheat oven to 400°.
  2. Cook the pasta according to the package directions. Reserve 3/4 cup of the cooking water, drain the pasta, and return to the pot.
  3. Toss together broccoli and next 5 ingredients (through pepper) on a rimmed baking sheet. Roast, tossing once, 18--20 minutes or until the broccoli is tender.
  4. Toss the pasta with the broccoli mixture, butter, and 1/2 cup reserved pasta water. (Add more water if the pasta seems dry.) Sprinkle with Parmesan cheese before serving.

Nutritional Information:

  • Calories 428
  • Fat 19g (sat 5g, mono 7g, poly 5g)
  • Protein 16g
  • Carbohydrate 53g
  • Fiber 7g
  • Cholesterol 16mg
  • Iron 4mg
  • Sodium 267mg
  • Calcium 161mg
Source: CNN