If you cannot see this newsletter click here.

 
 
Congratulations to everyone who walked/ran in this year's Corporate Run! Team UM had over 160 participants this year.
   
  What's Happening?
   
 

A note from Mr. P, Director

Dear Health-E-Living Subscriber,

Another academic year comes to a close! It is time to say good-bye to all our graduating seniors and wish them well as they begin the next chapter of their life. Before you know it, another wave of freshmen and transfer students will be coming through our turnstiles! Due to the expansion, these students will enjoy a much-improved facility during their time at UM.

As you can see, the expansion is moving along nicely. The cardio equipment is now in Centre Court and the temporary wall is in place. The selectorized weight equipment and the free-weights will remain in the fitness room as long as possible. Stay tuned for updates on the progress of the construction. We will notify members of any major changes via the listserv and signs around the facility.

Although we’ve had to make some accommodations for the construction project, the number of classes and the variety of activities we offer has not changed. Studio Cycling, yoga, instructional classes, water aerobics, basketball, racquetball, and squash (just to name a few) are all in full swing. So take some time this summer to try something different or bring a friend or family member to join you. The wellness staff is available and ready to make your Herbert Wellness Center the best it can be!

Have a safe, healthy, and relaxing summer. Remember my door is always open should you have any suggestions or concerns about your Herbert Wellness Center.

Norm Parsons, Director

Group Exercise Schedules During Finals
Schedules for group exercise, studio cycling, and yoga classes during finals (through May 18) are available online by clicking here.

Summer Schedule for the Herbert Wellness Center
Through May 14, the Herbert Wellness Center will close at 11 p.m. on Monday through Friday. The summer schedule goes into effect on Saturday, May 15 when the hours of operation are Monday through Friday, 6 a.m. to 10 p.m. and Saturday and Sunday 8 a.m. - 8 p.m. For more information, call the Herbert Wellness Center at 305-284-8500 or visit the center's website at www.miami.edu/wellness.

Student Summer Membership Now Available
Student summer membership is now available for pre-sale. Sign up before May 14 and receive FREE towel service. All student cane cards will be turned off on Friday, May 14. Only students enrolled in summer classes can have the Wellness Center fee added to their student account. The cost of a full summer membership is $140. Pre-sale applications are available at a table near the front desk or visit the membership office on the second floor. Starting Monday, May 17 student membership will also be available for $11/week but will not include the FREE towel service. For further information call 305-284-8540.

Congratulations to the Winners of our Canes Biggest Loser Program!
The Herbert Wellness Center staff would like to congratulate the winners of our first ever Canes Biggest Loser program! Our individual Biggest Losers are Walt Bechtel, who lost 18% of his body weight, Jorge Molina, who lost 15% of his body weight, and Scott Britton, who lost 14% of his body weight. We would also like to recognize our number one finishing team, The Heavyweights, who lost a team total of 9% of their body weight. Out of 170 participants in the program, 11 lost at least 10% of their body weight, and 43 lost at least 3% of their body weight. Great job everyone!

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).

   
 

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

  • May 8-12: UM Commencement Load-In
  • May 13-16: UM Commencement Ceremonies
  • May 20-24: Miami Expo Home Show
  • May 28 - Gulliver Prep Graduation at 3:30 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: Asparagus with Poached Eggs and Parmesan
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Try this recipe for Asparagus with Poached Eggs and Parmesan:

Looking for something to serve mom on Mother's Day? Think of this as a veggie-packed eggs Benedict. The olive oil, garlic, and lemon juice make a delicious coating for the asparagus, and the Parmesan adds just the right savory kick. And for less than 300 calories, you'll get 18 grams of protein and 3 grams of slimming fiber.

Ingredients:

  • 8 large eggs
  • 1 teaspoon white vinegar
  • 1 teaspoon of salt, divided
  • 2 bunches asparagus spears, trimmed (about 40)
  • 1 tablespoon extra-virgin olive oil
  • 1 garlic clove, chopped
  • 1 tablespoon unsalted butter
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons finely chopped fresh parsley
  • Freshly ground black pepper, to taste
  • 4 tablespoons coarsely grated fresh Parmesan cheese, divided

Break the eggs into 8 individual containers (such as prep bowls). Fill a large, low-sided pan with water, vinegar, and 1/2 teaspoon of salt and bring to a boil.

Bring a second pot of water to a boil. Add asparagus, and cook 3-4 minutes or until crisp-tender. Remove with tongs and set aside.

In a medium saucepan over medium heat add olive oil and garlic, sauteing for 1 minute. Turn off heat; add butter and swirl pan. Add lemon juice, parsley, remaining salt, and pepper; swirl pan to combine. Add asparagus and 2 tablespoons of Parmesan; toss to coat.

Slowly pour each egg into the boiling poaching water; cook 2 minutes. Turn off the heat and remove pan from burner. Divide asparagus among 4 plates. Remove the eggs from the water with a slotted spoon, 1 at a time, blotting with a paper towel from bottom of spoon to absorb excess moisture. Place 2 eggs on each mound of asparagus. Pour any remaining sauce over each serving and sprinkle with remaining 2 tablespoons of Parmesan.

Nutritional info per serving: 256 calories; 18g fats (6g saturated fat, 7g mono, 2g poly); 18g protein; 8g carbohydrates; 3g fiber; 435m cholesterol; 3mg iron; 518mg sodium.

Source: Health

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 reverse lunges?

 
 
Step 1
Step 2
 
 

 

 

This exercise targets muscles of the leg and core. This is one of the safest lunge patterns so it is ideal for beginners.

Step 1: Facing forward with your torso straight.

Step 2: Step one foot backward approximately two feet. Immediately bend the knees and descend onto the front leg, allowing the back knee to come close to the ground. Keep the weight on the front heel and maintain a straight torso. Be sure that your front knee stays above the ankle and does not extend over your toes.

Step 3: Push back up with the back foot and return to the standing position.

Tips:

  • Move smoothly and keep a straight posture
  • Maintain most of the body weight in the front leg
  • Once form is perfected progress intensity by holding dumbbells
 

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

.

Q: I have been lifting weights several days per week and a number of my friends have suggested I start supplementing my diet with additional protein. How much protein should I be ingesting if I am exercising?

A: You friends could be right but it depends on how much protein you are currently consuming. Dietary protein is one of our most essential nutrients, contributing to key body functions like blood clotting, fluid balance, production of hormones and enzymes, vision, immune responses, and cell repair. There is relatively little solid evidence on the ideal amount of protein in a diet. The Institute of Medicine recommends that adults consume 10-35% of total calories from protein. The RDA (recommended dietary allowance) for protein is 0.8 grams per kilogram of body weight per day. This seems like a very low recommendation. The body loses about 23 grams of protein a day normally. Most medical professionals believe at least 1 gram of protein per kilogram of body weight is required daily for healthy adults. For years, athletes have ignored protein guidelines and consumed much greater amounts. Some quality research has demonstrated that RDA protein levels for those involved with athletics are inadequate and may impede recovery or limit muscle growth. It is generally accepted that endurance athletes should consume 1.2 to 1.4 grams of protein per kilogram of body weight per day. Strength and power athletes are recommended to consume 1.4 to 1.8 grams of protein per kilogram of body weight per day. There is little evidence to support consuming greater amounts of protein because research has shown that even at 1 gram of protein per kilogram of body weight, strength trainers build muscle as well as those on twice the amount of protein. If you do plan to increase your protein intake, make sure you are consuming lean proteins. Consumption of large quantities of processed meats such as hot dogs, sausages, and deli meats has been linked to increased risk of type 2 diabetes, cardiovascular disease, and colorectal cancer.

 
 

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 recent study led by researchers from the University of Pittsburgh School of Medicine showed that regular exercise is also good for the brain.  The study found that monkeys who exercised regularly learned to do tests of cognitive function faster and had greater blood flow to the brain when compared to sedentary monkeys. These results may be applicable to humans since their physiology is so similar.

In this study, monkeys were trained to run on a treadmill at 80 percent of maximal aerobic capacity for 60 minutes per day, five days per week, for five months. This intensity is similar to that suggested for humans to improve aerobic fitness. After the protocol, the monkeys performed cognitive tests that required lifting a cover off a tray to find a food reward.  The monkeys that exercised learned to remove the covers twice as quickly and were more engaged than their sedentary counter parts. When the researchers examined tissue samples from the brain's motor cortex, they found that mature monkeys that ran had greater vascular volume than middle-aged runners or sedentary animals. But those blood flow changes reversed in monkeys that were sedentary after exercising for five months suggesting that aerobic exercise can have beneficial effects on the brain.

 
 

 

 
 

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.

Can Laughing Give You a Workout?
Rolling on the floor laughing, giggling until your stomach hurts, guffawing, and slapping your knees - sometimes laughing can feel like a workout. Studies have shown that mirthful laughter, the kind that stems from real joy, relieves stress, lightens mood, and confers health benefits. Since the concept of laughing for health surfaced in the 1970s, studies have indicated it can decrease cortisol and epinephrine (the hormones that regulate stress), help reduce blood vessel constriction, and boost immune function.

One small new study takes that notion further by suggesting laughter could be as beneficial as exercise. But it's facing some skepticism. The new research suggests repetitive laughter can affect hormones in the same way that exercise does. Dr. Lee Berk, a preventive care specialist and researcher at Loma Linda University, presented his findings this week at the 2010 Experimental Biology conference in Anaheim, California.

In the study, 14 volunteers had their blood pressures and blood samples taken before and after watching two videos - one was the violent 20 minutes of the movie "Saving Private Ryan" and the other was a 20-minute clip from comedies or stand-up routines. After watching the funny videos, the volunteers had changes in their hormones that regulate appetite. Like the mechanisms seen after exercise, the appetite-repressing hormone leptin decreased. Ghrelin, which makes people hungry, increased. This doesn't mean that the volunteers became hungrier; instead, the effect struck "a good balance" between the two hormones, Berk said. After watching the violent video, the subjects showed no statistically significant change.

These initial findings do not mean a person can get healthy by skipping exercise and watching comedy on the couch. "It's not rocket science that exercise is good for you," Berk said. "It adds years to your life."

Berk's study has limitations, said Mary Bennett, director of Western Kentucky University School of Nursing, who has published papers on laughter. When asked whether the effects of laughter are similar to exercise, she said. "That's too soon to say. I'd want a side-by-side study when they do so many different things." Bennett also noted that Berk's study was "pretty small. Most medical studies you want to see more."

Berk acknowledged the sample size of 14 is small. Major sources of research dollars such as the National Institutes of Health do not fund projects that examine issues such as laughter, so these studies tend to be smaller, he said.

The topic needs further research, he said. "The reality is laughter is good for you," Berk said. "It makes us feel good. The dopamine is there. A merry heart is good medicine. There is plenty of other data to support that."

Dr. Michael Miller, director of the Center of Preventive Cardiology at the University of Maryland Medical Center, recommends laughter as part of a heart healthy program for patients. "When you laugh for 15 minutes, the increase in the diameter of the blood vessel is similar to what you get when you run, jog or do aerobic-like activity," he said.

A 2005 study by Miller found that laughter caused the tissue in the inner lining of blood vessels, known as endothelium, to expand allowing more blood flow. "It opens the blood vessel up and prevents platelets from clumping. It has a lot of heart-protective characteristics," he said.

Another study conducted by Miller in 2009 compared responses from 150 people who had suffered heart problems and another 150 who didn't. The results showed that those who had suffered heart attacks or bypass surgery were less likely to find humor in everyday life and felt more hostility.

Although the physiology of laughter is not well-understood, it has plenty of devotees, some of whom have started laughercise and laughter yoga classes. In these sessions, participants force themselves to laugh for health reasons. Even when the laughter is contrived, "you will get the benefit every time you do it," Berk said. "You don't have to hear a joke to get the benefit."

Marilyn Galfin, who describes herself as a certified laughter leader and a professional clown, plans to start laughter classes in New York City for women who are trying to become active. "When you're laughing, everything is moving," she said. "The internal organs are moving. You're getting things moving and starting to burn calories." Galfin envisions participants in the class laughing, moving, and playing children's games such as tag.

Children might not be such a bad example, said Miller. "Kids laugh as much as 300 times a day; we do about 10 times less," he said. "True, kids laugh at everything. They don't deal with day-to-day stress, they're much more lighthearted. They don't take themselves too seriously."

Source: CNN