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Pictured with President Shalala, from left to right, is: Veronica Segarra, Noelia Kunzevitzky, Walt Bechtel, Susan Blanton, Scott Britton, Stacey Chopp, Karen Henry, Rachelle Tanega, Karen Semel, Liz Meggs, and Grace Castro. (Not pictured: Elizabeth Felix, Sharon Howard, and Jorge Molina)

   
  What's Happening?
   
 

President Shalala Congratulates Winners and Losers
The winners, or should we say losers, of the Canes Biggest Loser competition and the winners of the Walking Canes program recently lunched with President Shalala at the faculty club. The luncheon, sponsored by Chartwells, is an annual tradition where President Shalala personally congratulates the top ten contestants in the Walking Canes program. This year two of the top three contestants in the Canes Biggest Loser competition (Walt Bechtel and Scott Britton) joined the celebration. For more information about the programs, visit the Herbert Wellness Center website or call 305-284-LIFE (5433).

Mini Canes Recreational Sports Camp Starts Monday
The Mini Canes Recreational Sports Camp starts Monday, June 14. Due to the construction project, the Main Gymnasium will be utilized for camp Monday - Friday, 8 a.m. - 4:30 p.m. and will be unavailable for general use during those times until August 6. The Main Gym will be available for open-play in the evenings and on the weekends.

Relax and Unwind in a Meditation Class
The Herbert Wellness Center offers meditation classes to students, faculty and staff, and community members.  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.  Classes are free and brought to you by Sri Chinmoy Centres International.  Please RSVP by calling the Wellness Suite at 305-284-LIFE (5433) to let us know you will attend. Additional meditation classes are offered as follow-ups to the scheduled classes - please call for additional information. Upcoming classes include:

  • Session 2: June 14, 7:30 p.m. - 9 p.m.
  • Session 3: June 21, 7:30 p.m. - 9 p.m. (May only attend Session 3 if you have previously attended Session 1 or 2)
  • Session 1: July 12, 7:30 p.m. - 9 p.m.

Summer Golf League
Join the Herbert Wellness Center's Summer Golf League! Dates of play for this year's golf league include:

  • June 7
  • June 24
  • July 1
  • July 8
  • July 15
  • July 22
  • July 29

Games will be at the Biltmore, with tee times between 3:30 p.m. and 3:48 p.m. and the cost is $23 per date. Scoring will go by the Calloway Scoring System counting only the first 9 holes. You do not need to participate in each date, but you must play in four of the seven dates to qualify to win. The deadline to sign up for each date is the Monday before play. Visit the Administrative Office on the second floor of the Herbert Wellness Center to register. For more information contact Tom at 305-284-8518 or tsoria@miami.edu.

Join the Herbert Wellness Center Advisory Board
Love the Wellness Center and want to have your voice heard? The Herbert Wellness Center is looking for one Alumni member to serve on our Advisory Board for the 2010-2011 academic year. If you are interested in volunteering for this opportunity, please contact Norm Parsons at 305-284-4566 or nparsons@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 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:

  • June 9 - 12: High school graduation ceremonies
  • June 14 - 20: Frank Haith Basketball Camp
  • June 28 - 30: Frank Haith Basketball Camp

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: Spicy Chicken with Poblano Peppers and Cheese
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Try this recipe for Spicy Chicken with Poblano Peppers and Cheese:

Ingredients:

  • 4 poblano chiles, halved and seeded
  • 2 cups chopped cooked chicken breast
  • 1 cup (4 ounces) reduced-fat shredded cheddar cheese
  • 1 cup fresh corn kernels (about 2 ears)
  • 1/2 cup chopped onion
  • 1/2 cup chopped zucchini
  • 1/2 cup chopped red bell pepper
  • 2 tablespoons finely chopped fresh cilantro
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon minced garlic
  • 1/4 cup bottled salsa
  • Cooking spray
  • 3/4 cup crushed baked tortilla chips, divided

Preheat broiler. Place poblano chile halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 8 minutes or until blackened. Place peppers in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and discard skins.

Reduce oven temperature to 375°. Combine chicken and next 11 ingredients (through garlic) in a large bowl; stir in salsa, stirring until well combined.

Place poblano peppers, cut sides up, in an 11 x 7-inch baking dish coated with cooking spray; top evenly with 1/4 cup chips. Spoon the chicken mixture evenly over chips; sprinkle with remaining 1/2 cup chips. Lightly coat chips with cooking spray. Bake at 375° for 20 minutes or until cheese melts and casserole is heated through.

Nutritional info per serving: 331 calories; 11.1g fats (4.9g saturated fat, 1.5g mono, 1.5g poly); 32.4g protein; 25.2g carbohydrates; 4.2g fiber; 80m cholesterol; 2mg iron; 688mg sodium; 256mg calcium.

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 stability ball reverse extensions?

 
 
Step 1
Step 2 - Intermediate
Step 2 - Advanced
 
 

 

 

This exercise strengthens the muscles of the back and glutes. By using the stability ball you activate more muscles than if you perform the exercise on the floor or on a bench. The reverse extension on the ball is ideal for anyone looking to improve their back and glute strength

Step 1: Balance with your hips and stomach on top of the stability ball and your hands and feet on the ground.

Step 2: Keeping your legs straight lift them up slightly off the ground. Hold the contraction for one to two seconds.

Step 3: Return slowly to the start position.

Tips

  • Keep your feet together
  • Once you have perfected the exercise, extend your legs higher to form a straight line with your trunk
  • Remember to keep your head and neck in line with your spine by looking down at the ground. Avoid extending your neck upward
 

 
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 sometimes experience shin splints and I was told it may be caused by my running shoes. I have had my shoes for about a year. How often should I replace my running shoes?

A: Shoes for walking or running should be replaced at least every 300 to 400 miles - earlier if they show any signs of wear. Another good rule of thumb is about six months, particularly if you are running more often three times per week. By the time a shoe shows wear, it should already have been replaced. Often times knee, ankle, shin, heel, and hip problems can be solved immediately by replacing worn or poorly fitted shoes. This is the first place you should look if you start having unexplained pain. It is unbelievable how many problems can be caused or corrected by your footwear. A good specialty store that carries running shoes should be able to help you with your running shoe selection and fit based on your foot strike, mileage, body weight, etc. Choosing the proper footwear is one of your most important fitness purchases when exercising regularly.

 
 

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.

 
   

Osteoporosis is a major health concern among women. Did you know that resistance training (weight training) is beneficial in restoring bone mineral density and reducing the risk of osteoporosis? A simple resistance training routine provides the mechanical stress or "load" that stimulates the development of muscle strength. This ultimately leads to the muscles ability to increase training loads. Since muscle contraction is the dominant source of skeletal loading that provides the mechanical stimulus to increase bone.

For best results, it is suggested that 1-2 sets of multi-joint exercise are performed 3 days per week. Examples include leg press, chest press, shoulder press, etc. Furthermore, additional lifestyle changes, such as adequate calcium intake, cessation of smoking, and moderation in alcohol consumption will reduce calcium excretion and allow for the greatest "bone strengthening" benefits from your program.

 
 

 

 
 

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.

Mixing Energy Drinks and Alcohol May Lead to Riskier Behavior
A new study finds that college athletes are significantly more likely to engage in energy-binge drinking when consuming alcohol than non-athletes. Athletes who combined alcohol and energy drinks, 150 of the 401 surveyed, also consumed more than double the amount of alcohol when compared to athletes who consumed alcohol-only. The survey by Oklahoma State and University of Missouri researchers also found that when people drink "energy cocktails" there were significant increases in risk-taking. This was especially true in men.

Researchers found by mixing caffeine with alcohol the college athletes became more intoxicated and therefore engaged in riskier behavior, than with alcohol alone. In addition, the researchers noted, drinking a stimulant and a depressant at the same time can be dangerous because it sends mixed signals to the body and the body doesn't know how to respond. The researchers also found those who drink "energy cocktails" are more likely to be hurt or injured and more likely to ride with an intoxicated driver.

Besides increased overall alcohol consumption and risk-taking, the study also found links to health problems and negative consequences associated with the "energy cocktails." Researchers found the combination of caffeine with alcohol, along with the other substances influenced brain functioning. According to the study, overindulging in these cocktails could affect motivation, concentration, mood and can create or exacerbate mental problems. With so many of these stimulants in the body, study author, Dr. Conrad Woolsey from Oklahoma State University says, "this can cause a sort of manic depressive state afterwards and over time can lead to anxiety disorders, especially in young people."

According to the National Institute of Health, the brain is still developing until the age of twenty-five. College athletes who expose themselves to these stimulants in increased amounts are putting themselves at a greater risk of depression and anxiety disorders in the future. Woolsey says the danger isn't specifically in the caffeine; it's in the combination of drinks with the other stimulants potentially being more dangerous because people haven't built up tolerances to them. Woolsey says many of these so called energy drinks contain unregulated herbal stimulants.

The energy drink market has ballooned from $200 million in sales in 2002 to $3.5 billion in 2006, according to figures included in the study.

Source: CNN