If you cannot see this newsletter click here.

 
   
  What's Happening?
   
 

Spin for Life Three-Hour Charity Ride
The Herbert Wellness Center, in conjunction with the Life Alliance Organ Recovery Agency, is proud to host a three-hour charity ride in the Atrium on April 24, 9:15 a.m. - 12:15 p.m. Teams of two to four participants will ride the full three hours with at least on person on a bike at all times. The cost to participate is $5 per person and can be paid at the Wellness Suite beginning April 12, Monday - Friday, 8:30 a.m. - 8 p.m. The ride will feature six instructors rotating thoroughout the event. For further information contact Melissa Jurado at 305-284-8513 or mjurado@miami.edu.

Join Team UM for the Miami Corporate Run/Walk
Calling all ‘Canes fans to join Team UM for the 2010 Miami Corporate Run/Walk on April 29! The walk/run starts at 6:45 p.m. at Bayfront Park in downtown Miami. The cost is $30 if you submit your registration form on or before April 21. After April 21, you must register directly with Team Footworks in South Miami. The entry fee includes two T-shirts, MetroRail transportation to and from the race, a post-race party, a raffle prize drawing, and prizes for the fastest male and female runners in respective age categories. Faculty and staff of the Coral Gables and RSMAS campuses can submit their entry form to the Herbert Wellness Center, 1241 Dickinson Drive, locator code 4710. Faculty and staff of the Miller School of Medicine can submit their entry form to the Medical Wellness Center, 1120 NW 14 Street, 9th Floor. The department that recruits the most participants will receive an office pizza party compliments of Pizza Hut. Remember—you do NOT have to work for UM to join the UM Team—friends and family are welcome! For more details, logon on to the wellness website or call 305-284-5433 (Coral Gables and RSMAS employees) or 305-243-7644 (Miller School of Medicine employees).

Walk a Mile in Her Shoes: The International March to Stop Rape, Sexual Assault, and Gender Violence!
Join us on Saturday, April 10 at 10:30 a.m. at the University Center Rock for a march in which male and female students, faculty, and staff walk a short distance in high heels. This fun and important event promotes education, awareness, and prevention of rape, sexual assault, gender violence, and relationship/domestic violence. There will be a speaker and entertainment immediately following the march. Register at the Counseling Center or any Residence Hall today. There is a $5 registration fee which includes a t-shirt, high heels for men, and refreshments.

University of Miami Seeking Participants for Weight Loss Research Study
The University of Miami Department of Exercise and Sport Sciences is looking for postmenopausal women for a research study to compare the effects of different types of exercise on weight loss. In order to be included in the study, individuals should be overweight and desiring to lose body fat. They should also not be on Hormone Replacement Therapy (HRT) or participating in regular exercise. If included in the study, individuals will need to report to the UM Medical Wellness Center at the Medical Campus to complete two initial testing sessions. After the initial testing sessions, participants will be randomly assigned to one of three exercise groups. All exercise sessions will be guided and supervised by an exercise professional. Participants will remain in this exercise group for the duration of the study, which is 8 weeks in length. Three exercise sessions, lasting up to one hour each, must be completed each week for a period of 8 weeks. Training sessions will take place at either the UM Medical Wellness Center or the Exercise and Sports Science Lab at the Coral Gables Campus. At the end of the study, the initial testing will be repeated. Participation in the study is free to any interested women who meet the criteria and are able to make 3 exercise sessions per week for a period of 8 weeks. Benefits of the study include two DEXA scans (body composition and bone mass density), two complete fitness assessments, and a supervised exercise program designed for weight loss. If interested in participating please contact Lauren Tapp: 954-304-0432, ltapp@temple.edu or Dr. Joseph Signorile: 305-284-3105, jsignorile@miami.edu.

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 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:

   
   

Vegetarian Cooking Class - Beans and Greens
Monday, April 12 , 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Featured recipes include Chard and Feta Tart, Chocolate Chip Cookies (with chickpeas), and Lentil Salad with Braised Greens and Sunny Side-Up Eggs.Cost (including demonstration, recipes, and food tasting): Herbert Wellness Center members - $20, non members - $25.

Heartsaver CPR
Wednesday, April 14, 2 p.m. - 4 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.

Vegetarian Cooking Class - Taste of Thailand
Wednesday, April 21, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Featured recipes include Healthy Green Tea and Coconut Cake, Thai Eggplant Massaman Curry, and Thai Pumpkin Coconut Soup. Cost (including demonstration, recipes, and food tasting): Herbert Wellness Center members - $20, non members - $25.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Thursday, April 22, 4 p.m. - 8 p.m., Wellness Suite. 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.

 
   
 

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

  • April 9 - Kings and Queens of Freestyle at 8 p.m.
  • April 11 - US Cheerleading 6 a.m. - 6 p.m.
  • April 13 - Ring Ceremony at 5:30 p.m.
  • April 15-17 - Clinton Global Initiative

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: Tuscan Chickpea Soup
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Try this recipe for Tuscan chickpea soup:

This surprisingly easy soup is both light and filling and perfect for a cool spring day. This dish is a comfort, reminiscent of the Tuscan countryside; with fresh herbs and hearty chickpeas you can enjoy this soup in as little as 30 minutes, anytime, anywhere.

Ingredients:

  • 2 cans (15 oz.) chickpeas, rinsed and drained
  • 2 large whole garlic cloves, peeled
  • 1 can (14 1/4 oz.) reduced-sodium vegetable broth
  • 2 teaspoons extra-virgin olive oil
  • 2 cups water
  • 1 medium onion, chopped
  • 2 tablespoons tomato paste
  • 1 teaspoon chopped fresh rosemary
  • Salt and pepper
  • 2 teaspoons extra-virgin olive oil, for garnish (optional)
  • 1 teaspoon lemon juice (optional)
  • 2 1/2 tablespoons minced flat-leaf parsley, for garnish (optional)

Place chickpeas and garlic in a large saucepan. Pour broth and 2 cups of cold water into pot and bring to boil. Reduce heat and simmer, covered, until beans are very soft - approximately 20 minutes. Let the soup sit 10 minutes to cool slightly.

Heat 2 teaspoons of olive oil in a small skillet over medium-high heat. Add onion and cook, stirring often, until soft, about 5 minutes. Transfer mixture to blender as well as the chickpeas, garlic, liquid, tomato paste, and rosemary. Puree until smooth. Depending on your blender, this may need to be done in two batches. Make soup smooth or leave some texture, as you prefer. Season to taste with salt and pepper. Garnish with a drizzle of olive oil, a squeeze of lemon juice, and a sprinkle of parsley.

Makes 6 1-cup servings.

Nutritional info per serving: 142 calories; 3g fats (less than 1g saturated fat); 8g protein; 21g carbohydrates; 5g fiber; 372mg sodium.

Source: American Institute for Cancer Research

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 overhead squats with a barbell?

 
 
Step 1
Step 2
Step 1 - side view
Step 2 - side view
 
 

 

 

This is a total body exercise. It is necessary to have good core strength and stability to perform this exercise.

Step 1: Start with your feet hip to shoulder width apart. Hold the bar over your head with a wide grip (wider than foot stance) and your arms fully extended with a soft bend in your elbow.

Step 2: Holding the arms above your head, squat down to a depth that you can control with good alignment (head, neck, and spine in line).

Step 3: Stand from the squat by pushing through the heels

Tips:

  • Avoid an excess forward lean
  • Keep your arms extended over your shoulders, not your chest
  • Avoid overarching your lower back
  • Start with a lower weight than what you would use for a traditional squat
 

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

.

Q: Can exercise help me lower my blood pressure?

A: Yes. Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure. Becoming more active can lower your systolic blood pressure, the top number in a blood pressure reading, by an average of 5 to 10 millimeters of mercury (mm Hg). That's as good as some blood pressure medications. For some people, getting some exercise is enough to reduce the need for blood pressure medication.

If your blood pressure is at a desirable level, less than 120/80 mm Hg, exercise can keep it from rising as you age. Regular exercise also helps you maintain a healthy weight, another important way to control blood pressure. It takes about one to three months for regular exercise to have an impact on your blood pressure. The benefits last only as long as you continue to exercise.

Flexibility and strengthening exercises such as lifting weights are an important part of an overall fitness plan, but it takes aerobic activity to control high blood pressure. And you don't need to spend hours in the gym every day to benefit. Simply adding moderate physical activities to your daily routine will help. Any physical activity that increases your heart and breathing rates is considered aerobic. Examples of aerobic activity include climbing stairs, walking, jogging, bicycling, swimming, or even mowing the lawn or raking leaves: as long as it takes effort. Aim for at least 30 minutes of aerobic activity most days of the week.

Source: The Mayo Clinic

 
 

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.

 
   

Multiple Sclerosis (MS) is a progressive, debilitating disease in which myelin, the fatty material that insulates nerves, slowly disappears. This “demyelination” results in poor neural conduction and interferes with smooth, coordinated muscular motor movements. A new study that investigated the MRI scans of MS patients showed that patients with higher fitness levels had less deterioration of myelin and a greater volume of vital gray matter (major cellular component of the nervous system) than lower fit patients. In addition, the fit multiple sclerosis patients performed significantly better on cognitive function tests. This suggests that exercise may slow the progression of this disease and improve quality of life in MS patients.

 
 

 

 
 

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.

You Can Be Your Own Fountain of Youth
Since the days of Ponce de Leon, people have been looking for the fountain of youth and ways to live longer. Now more and more doctors are saying each individual has the power to prolong his or her life. It just takes good health decisions and some discipline. That means eating right, getting up off the couch, and giving up cigarettes, if you smoke.

To back up these theories, researchers from the Harvard School of Public Health and the Institute for Health Metrics and Evaluation at the University of Washington looked at four preventable health factors: smoking, high blood pressure, elevated blood glucose, and obesity and how those behaviors affect our longevity. The scientists picked these four factors because according to statistics they're responsible for hundreds of thousands of deaths in the U.S. each year from chronic diseases such as cardiovascular diseases, cancers, and diabetes. The study investigators felt that by looking at how these risk factors affect mortality and life expectancy, public health officials could better address how to improve the nation's health and to reduce chronic public health conditions.

For their study, researchers used 2005 data from the National Center for Health Statistics, the National Health and Nutrition Examination Survey, the Behavioral Risk Factor Surveillance System, and an extensive review of epidemiological studies on the effects of these factors. They estimated the number of deaths that would have been prevented in 2005 if the four risk factors had been reduced. They found statistics showed that when the four factors were present, the life expectancy of Americans was cut by 4.9 years in men and 4.1 years in women.

When breaking it down by each factor, doctors found smoking cut life expectancy the most. Men who smoked took two and half years off their lives, while female smokers took off a little less than two years. High blood pressure was also a big factor, cutting out a year and half of life from a man with hypertension and 1.3 years from women who suffered from high blood pressure. Those who had high body mass indexes, an indicator of obesity, cut out 1.3 years from their life spans, while those with high blood glucose, or high blood sugar, cut their lives by half a year in men and about three months in women.

According to the researchers, as a result of these patterns, smoking, high blood pressure, elevated blood glucose and overweight and obesity account for almost 20 percent of disparities in life expectancy across the U.S. These four factors also accounted for three-quarters of the events in cardiovascular deaths, and up to half of the incidents of cancer mortality.

"This study demonstrates the potential of disease prevention to not only improve health outcomes in the entire nation but also to reduce the enormous disparities in life expectancy that we see in the U.S.," said Majid Ezzati, associate professor of international health at the Harvard School of Public Health and senior author of the study.The study appears in the March 23, 2010 issue of the open-access journal PLoS Medicine. It is the first study to look at the effects of those four preventable risk factors on life expectancy throughout the U.S.

Source: CNN