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Mini Canes counselors JP Pertierra and Elena Fajardo protect the Herbert Wellness Center from danger!

  What's Happening?

Instructional Program Registration
The second session of Instructional Program registration has begun. Sign up for classes such as Salsa, swimming, tennis, Pilates, and much more! Fees vary according to class. Click here to view the current course schedule.  Register in the Wellness Suite Monday - Friday, 8:30 a.m. - 8 p.m. through July 16th.  If you would like to try a class before purchasing the semester pass you can try the first scheduled class for free!

Parking Enforcement Hours Changed
Parking enforcement hours in the Dickinson West Lot (directly in front of the Herbert Wellness Center) have been reduced. Between the hours of 8 a.m. and 4 p.m., all UM parking permits (except discount) may park in the non-metered spaces outside the building. If you are visiting the Herbert Wellness Center before 8 a.m. or after 4 p.m., you may park in a non-metered space without a parking permit. Enforcement hours for the metered spaces have been reduced to 8 a.m. - 6 p.m.

Yoga and Studio Cycling Semester Pass Prorate
Summer 2010 semester passes for Studio Cycling and Yoga are currently $30 for student members and $42 for non-student members. Semester passes allow unlimited access to scheduled classes through August 24, 2010. Visit the Wellness Suite to purchase your passes.

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 more information.

  • Session 1: July 12, 7:30 p.m. - 9 p.m.
  • Session 2: July 19, 7:30 p.m. - 9 p.m.
  • Session 3: July 26, 7:30 p.m. - 9 p.m. (May only attend Session 3 if you have previously attended Session 1 or 2)

Relax and Unwind This Summer With a Massage
De-stress, relax, and enjoy your summer with a massage at the Herbert Wellness Center. Summer massage hours are:

  • Monday: 4:30 p.m. - 8 p.m. (Mr. Jean Perrod)
  • Tuesday: 4:30 p.m - 8 p.m. (Mr. Jean Perrod)
  • Wednesday: 4 p.m. - 8p.m. (Ms. Isabel Pla)
  • Thursday: 4:30 p.m. - 8 p.m. (Mr. Jean Perrod)
  • Friday: 9:30 a.m. - 1:30 p.m. (Ms. Shari Little)

For more information visit www.miami.edu/wellness/wellnessprograms. To schedule a massage appointment, call the Wellness suite at 305-284-LIFE(5433).

Herbert Wellness Center Offers Core-4 Training Program
The Herbert Wellness Center is the only facility in South Florida with Med X Core-4 equipment designed to help golfers as well as those with low back pain and spinal weakness. To make equipment more accessible to the UM community and the general public, the wellness staff is introducing a new 20-minute training program appropriately titled "Core-4." Each visit includes a 5-minute warm-up followed by a single set on the lumbar spine, rotary torso, ab isolator, and super stretch machines. The program consists of an initial orientation and 12 visits. The cost is $120 for student members, $144 for Herbert Wellness Center members, and $180 for non-members. To learn more or to schedule an appointment, contact the Wellness Suite at 305-284-LIFE(5433) or e-mail wellnesscenter@miami.edu.

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

  • 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. 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.

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:

  • July 7 - 14: Premios Juventude Load-In
  • July 15: Premios Juventude Awards Show at 8 p.m.
  • July 16 - 17: Premios Juventude Load-Out

* Please note that the Premios Juventude event at the BankUnited Center will be a large scale event and may heavily impact traffic around the Herbert Wellness Center. The lots closest to the BankUnited Center will be the most effected. As of now there are no scheduled closures of the Dickinson West lot (directly in front of the building) and we suggest parking in this lot, or the meters in front of the building. We would also suggest parking behind the Herbert Wellness Center on the day of the event to avoid heavy traffic.

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: Classic Coleslaw with Caraway
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Lighten up a summer favorite with this slimmed down recipe for Classic Coleslaw with Caraway:


  • 1/2 cup nonfat Greek-style yogurt, or 2/3 cup regular plain nonfat yogurt
  • 1/4 cup mayonnaise
  • 1/4 cup apple cider vinegar
  • 1 tablespoon of honey
  • 1/2 teaspoon of salt
  • 1/4 teaspoon pepper
  • 1 (16-ounce) bag shredded coleslaw mix
  • 2 teaspoons caraway seeds

If using regular yogurt, place it in a strainer lined with a paper towel and set the strainer over a bowl. Let the yogurt drain and thicken for 20 minutes.

In a large bowl whisk together the Greek or strained yogurt, mayonnaise, vinegar, sugar, salt and pepper. Add coleslaw mix and caraway seeds and toss to coat.

Recipe makes 6 servings. Nutritional info per serving: 110 calories; 7g fats (1g saturated fat, 2g mono, 4g poly); 3g protein; 10g carbohydrates; 2g fiber; 265mg sodium. Excellent source of Vitamins A and C.

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. Why not try a few dumbbell tricep kickbacks?

Step 1
Step 2



Step 1: Hold a dumbbell in your left hand and assume a split-stance position placing your right leg forward, keeping your weight evenly distributed through the heels of both feet. Stiffen your torso by contracting your abdominal and core muscles. Place your right hand on your right thigh or knee and slowly lean forward, transferring most of your body weight into that right side. Keep your left arm parallel to and close to your torso and bend your elbow to create a 90 degree angle.

Step 2: Extend your arm by straightening out your elbow and contracting your triceps. Your upper arm should remain stationary next to your torso and not raised during the movement. Repeat.


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


Q: I have been told that it is important to increase my fiber intake. What exactly is fiber and why is it so important?

A: Fiber is a string of sugar molecules that are bonded together in such a way that they cannot be digested. Fiber makes its way through the digestive tract and cleans it out. And since fiber can’t be digested, it is calorie free. Some bacteria in your colon is able to break fiber down into smaller useable units that may have other health benefits.

There are two types of fiber. For optimal benefits, you should get enough of both in your diet. Soluble fiber dissolves in water and has been linked with lowering levels of “bad” low-density lipoprotein (LDL) cholesterol. Insoluble fiber cleans out your gut and is associated with a reduced risk of cardiovascular disease.

A diet high in fiber has many health benefits. Besides being important for digestive health, fiber is most famous for reducing cholesterol and preventing diseases related to high cholesterol. There are also indications that a high-fiber diet improves glucose tolerance. Fiber is also beneficial for weight loss. The large, bulky molecule structure increases your sense of being full without adding any calories. It also slows the emptying of your stomach, further prolonging that sense of satisfaction so that you won’t eat as frequently. The current daily recommendations for fiber are as follows:

  • Boys and men ages 14–50: 38 grams
  • Girls ages 14–18: 26 grams
  • Women ages 19–50: 25 grams
  • Ages 50 and older: 30 grams for men and 21 grams for women

Resource: Ace Fitness


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.


Did you know that remaining active and fit can help reduce your risk of falling? According to a new study to be published in the July issue of American Journal of Preventive Medicine, researchers surveyed 10,615 participants about their frequency of falling and also measured their cardiovascular fitness and exercise habits. Their findings show that men with low fitness levels were 2.2 times more likely to fall than their high fit counterparts. Surprisingly, this relationship was not seen in women despite the fact that women were 2.8 times more likely to fall than men. 

Although the “protective” benefits of exercise on falling may not seem significant to public health, it should be known that 19,000 people die each year from falls while another 8 million require treatment. Furthermore, given that exercise is a known therapy for improving bone density, it now appears that remaining active can drastically decrease your risk of fractures from falls during the later years!




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.

Sugar, Not Just Salt, Linked to High Blood Pressure
Eating too much sodium can push your blood pressure into the danger zone. Now, researchers are reporting that eating too many sweets - or drinking too much soda - may have a similar effect. People who consume a diet high in fructose, a type of sugar and a key ingredient in high-fructose corn syrup, are more likely to have high blood pressure (hypertension), according to a new study. Drinking 2.5 cans or more of non-diet soda per day - or consuming an equivalent amount of fructose from other foods - increases your risk of hypertension by at least 30 percent, the study found. What's more, the increased risk appears to be independent of other dietary habits, including sodium, carbohydrate, and overall calorie intake.

The study, which appears in the Journal of the American Society of Nephrology, focused on foods containing high-fructose corn syrup and other added sugars, such as soda, fruit punch, cookies, candy, and chocolate. (Although fructose occurs naturally in fruits, the researchers excluded them because they contain other nutrients that are difficult to measure.) "High-fructose corn syrup is very prevalent," says Dr. Michel Chonchol, M.D., the senior author of the study and a blood pressure specialist at the University of Colorado, Anschutz Medical Campus, in Aurora. "If you go to grocery stores, it's everywhere."

Chonchol and his colleagues analyzed the diet and blood pressure readings of more than 4,500 U.S. adults with no history of hypertension. The data used in the study was collected in nationwide surveys over a four-year period by the Centers for Disease Control and Prevention, and also included information on health measures such as physical activity and body mass index. The researchers estimated each person's fructose intake using detailed diet questionnaires and nutrition information from the U.S. Department of Agriculture. The average fructose intake was 74 grams a day, an amount roughly equivalent to that found in 2.5 cans of soda.

People who consumed more than the average amount were more likely to have high blood pressure than people who consumed less, the researchers found. Above-average fructose intake increased the likelihood of having blood pressure above 140/90 and 160/100 mmHg by 30 percent and 77 percent, respectively. (Normal blood pressure is 120/80 or below, while anything above 140/90 is considered high.) Hypertension can affect the health of blood vessels and is a leading risk factor for heart disease, kidney disease, and other ailments.

The findings don't prove that fructose actually causes hypertension, however. Although the researchers took various health factors and dietary habits besides fructose intake into account, it's always possible that other, unknown factors explain the apparent link between fructose and hypertension, says Dr. Cheryl Laffer, M.D., an associate professor of internal medicine at Texas A&M Health Science Center College of Medicine, in Temple. The study "doesn't tell us anything about causation," she says. "People who have high blood pressure may eat more fructose. It can go either way."

One important drawback of the study is that the participants reported their own diets based on memory, which makes the estimates of fructose intake less accurate. But the study's limitations don't mean that people should feel free to go on sugar binges, Laffer says. "I wouldn't discourage people from eating less fructose, because we have evidence that high fructose [consumption] is not particularly good for you," she says. Animal studies have linked fructose consumption to higher blood pressure, for instance, and a study published earlier this year in the journal "Circulation" suggested that cutting back on sugar-sweetened beverages may lower blood pressure.

In a statement, the Corn Refiners Association, a trade group representing manufacturers of high-fructose corn syrup, said that Chonchol and his colleagues were drawing "inaccurate conclusions about fructose." The association challenged the authors' estimate that 2.5 cans of soda contain about 74 grams of fructose, and also highlighted the inaccuracies of diet surveys that rely on memory. "The risk of hypertension from fructose is not a matter of concern for the overwhelming majority of Americans," the association stated.

Chonchol and his colleagues acknowledge that more research is needed to confirm a link between fructose and hypertension. It's still unclear how fructose might affect blood pressure, for instance. One theory is that fructose might make the body absorb sodium more readily, Chonchol says. Fructose intake may also increase levels of uric acid, which has been shown to contribute to high blood pressure.

Source: CNN