What's Happening?

Welcome to the first edition of Health-E-Living for the 2010-2011 academic year!

A note from Mr. P, Director

What’s in a name? The wellness staff spent countless hours this summer discussing the name of the Wellness Suite. After much debate, a decision was made to re-name it (drum roll please)…

Before I give away the new name, I would like to tell you how the conversation started. At a staff meeting, we were discussing the Herbert Wellness Center expansion and all the new and exciting opportunities the additional space will allow. What services do we want to expand? What new programs do we want to offer? And how do we keep the focus on wellness, the one area that sets us apart from a typical gym? The words “Wellness Suite” no longer seemed adequate.

Out came the dictionary. We looked up the word “wellness” and the word “suite.” We googled, searched, consulted our colleagues at other universities and even enlisted the help of the University Communications staff. It became an obsession (well, for some anyway!) Finally, it was the addition of one single word that seemed to say it all.

Enrich: to make fuller, more meaningful, or more rewarding.

I am proud to announce the renaming of the Wellness Suite to the Wellness Enrichment Suite. It is the heart of our facility and offers so many of the services and programs vital to being well. Living a healthy lifestyle is more than just physical exercise. It’s eating right, controlling stress, and learning more about our bodies.

I encourage you to visit the Wellness Enrichment Suite. Sign up for a cooking or meditation class. Consult with our exercise physiology staff and get a comprehensive fitness evaluation. Relieve your stress with a relaxing massage.

Enrich. That is our goal for the upcoming school year—to make your experience at your Herbert Wellness Center more meaningful and more rewarding.

As always, my door is open and your suggestions are welcome.

Happy new school year!

- Norm

Expansion Update
If you haven’t been to the Herbert Wellness Center all summer, you’re probably amazed at the progress of the expansion. You can clearly see how large the fitness room will be (almost 18,000 square feet!) The second floor is starting to take shape. It is easy to visualize where the multipurpose rooms, cycling studio, and Pilates studio will be. A new building map located at the entrance to the fitness room shows the expanded areas. Take a moment to look at the future of your Herbert Wellness Center! Plan to party in February 2011 when we open the expansion and celebrate the 15th anniversary of the Herbert Wellness Center. Stay tuned!   

Fall Studio Cycling and Yoga Passes
Studio Cycling and Yoga semester passes for Fall 2010 are now on sale in the Wellness Enrichment Suite. Purchase both passes at the same time and receive a 50% discount on one of them. Passes are valid through January 17 and cost $60 for student members and $96 for non-student members. To sign up visit the Wellness Enrichment Suite Monday through Friday, 8:30 a.m. to 8 p.m., or call 305-284-LIFE(5433) for more information.

Yoga Pass Sale
Purchase a yoga card anytime before the first prorate on October 4 and receive $5 off as a student member or $10 off as a non-student member.

Fall 2010 Instructional Programs
Registration for Fall 2010 Instructional Programs begins on Tuesday, September 7. Classes include belly dance, Salsa, tennis, Pilates, adult aquatics, Capoeira, youth aquatics, and much more.  Classes begin Saturday, September 11. Click here to view the course catalog.  Sign up in the Wellness Enrichment Suite Monday - Friday, 8:30 am. - 8 p.m., beginning September 7.  If you would like to try a class before purchasing the semester pass just attend the first scheduled class for free!

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 Enrichment 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:


Basic Life Support (BLS) for Healthcare Providers (HCP)
Friday, September 10, 12 p.m. - 4:30 p.m., Classrooms. 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.

Heartsaver CPR
Tuesday, September 14, 12 p.m. - 2 p.m., Classrooms. 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 - Apps and Sides
Wednesday, September 15, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. No, not THOSE apps - appetizers! As the fall and winter entertaining season draws near, join us as we prepare two appetizers and two side dishes that will delight you and your guests. Sweet Potato, Carrot, and Onion Dip (vegan) is a deep orange, velvety departure from the "been there, tried that" dips. Toasted Cumin and Roasted Garlic Cream Cheese Spirals* come together quickly and create an attractive presentation. Creamy Curried Pear Slaw* puts a new spin on a budget-friendly, crunchy side dish with warming fall veggies and seasoning. Finally, we will update the holiday Green Bean Casserole (vegan) as we prepare our Green Bean and Wild Mushroom Casserole...no canned soup here! (* Can be vegan by advance request) Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

  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 Enrichment 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:

  • September 8: Our Lady of Charity Mass at 6 p.m.
  • September 15: Toppel Career Fair

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

Tomato season is in full swing. Celebrate this versatile fruit and all its health benefits by trying a broiled approach. Tomatoes are a good source of Vitamin C and potassium, as well as lycopene, a potent phytochemical that may protect against prostate cancer. The lycopene is actually more available after the tomato is cooked. Serve on a bed of fresh leafy greens for an appealing appetizer.


  • Olive oil cooking spray
  • 4 medium, ripe tomatoes
  • 1/2 cup bread crumbs, preferably whole wheat
  • 2 tablespoons grated Parmesan cheese
  • 2 tablespoons chopped flat-leaf parsley
  • 2 tablespoons chopped fresh basil
  • 2 cloves garlic, minced
  • 2 teaspoons extra virgin olive oil
  • Salt and pepper to taste

Preheat oven to 350 degrees. Lightly spray a 7x11-inch baking dish with cooking spray and set aside.

If necessary, cut a thin slice from the bottom of each tomato so that it will stand upright. Combine the breadcrumbs, Parmesan cheese, parsley, basil, garlic, olive oil, salt, and pepper. Cut the tomatoes in half crosswise, then gently squeeze out their seeds. Arrange cut side up in the baking dish. Spoon the breadcrumb mixture evenly over the tomatoes, gently patting down on top of each tomato half. Bake until the breadcrumbs are golden and the tomatoes are softened, about 50 minutes.

Makes 8 servings

Nutritional information per serving: 56 calories, 2 g. total fat (<1 g. saturated fat), 8 g. carbohydrate, 2 g. protein, less than 2 g. dietary fiber, 75 mg. 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.

This semester we will focus on a series of basic exercises. In particular, we will emphasize the importance of form, as well as the importance of each exercise. This issue's basic is the crunch:




This exercise targets abdominal strength

Step 1: Lie supine on the ground, bend your knees, and place your hands behind your head or across your chest. Pull your navel towards your spine and flatten your lower back against the ground.

Step 2: Slowly contract your abdominals and bring your shoulder blades about one to two inches off the floor. Exhale as you come up and keep your neck straight and your chin up. Be sure to lift with your abdominal muscles and not by pulling up on your neck.

Step 3: Slowly lower yourself back down.


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


Q: Why is flexibility important?

A: Flexibility is required in all your day-to-day activities such as bending, walking, lifting, etc.  Flexibility is what allows muscles and joints to move through their full range of motion and, regrettably, it is often neglected. If you notice that someone is very flexible remember that there are several contributing factors.  Flexibility can be influenced by one’s genetics, gender, age, body shape, and level of physical activity. Additionally, as people grow older they tend to lose flexibility, usually as a result of inactivity, but partially because of the aging process itself. The less active you are, the less flexible you are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training. Stretching is the best way to maintain good flexibility. It offers relief from muscle tension, stiffness, and reduces the risk of injury.  Stretching also allows greater freedom of movement, improved posture, and increased physical and mental relaxation. Here are some pointers on how to stretch:

  • Before stretching, take a few minutes to warm up, as stretching cold muscles may increase your chances for injury. Ten minutes of low to moderate intensity cardiovascular exercise should serve as an adequate warm up.
  • When you stretch take a deep breath and slowly exhale as you gently stretch the muscle to a point of tension, hold for 30 seconds, relax, and repeat. It should not be painful. 
  • Avoid pulling hard or bouncing, which may tear muscles or tendons. Bouncing while stretching may also cause hyperextension of a joint. This extends the joint beyond its normal limit. Serious injury to the soft tissues can occur as a result. 
  • Don’t forget that flexibility is joint specific so you may be flexible in one area of the body and inflexible in another. Stretch all the major joints at least 3 times a week for the best results.

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.


Not only does exercise help burn calories, but it may also help people eat less.  A new study from the University of Campinas in Brazil suggests that exercise restores the sensitivity of neurons involved in helping us “feel full” after eating. These neurons, located in the hypothalamus of the brain help regulate food intake. In this study, obese rodents showed increased sensitivity in these neurons after exercising and actually ate less.  This study adds to the already known benefits of exercise and its role against obesity. Exercise assists in eating less calories, helps burn calories, and helps prevent many of the health risks (i.e. high blood pressure, high cholesterol, diabetes) associated with obesity.




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.

Walking Has Benefits You Can't Even Imagine
Ever been told to "take a walk?'' There's more reason than ever to give it a try.

  • You might live longer: A new study in the International Journal of Epidemiology finds that even light or moderate intensity physical activity, such as walking, can substantially reduce the risk of early death. Just 30 minutes of walking five days a week reduces the risk of death by 19 percent, according to research by the London School of Hygiene and Tropical Medicine, Cambridge University, and the Karolinska Institute in Sweden.
  • You'll stop cravings: A short walk for as little as five minutes can help smokers resist the urge to light up, according to a 2007 report in the international journal Addiction. University of Exeter researchers reported a year later that a 15-minute walk can reduce chocolate cravings, too.
  • You could lower your blood pressure: Thirty minutes of brisk walking at least five days a week can drive down blood pressure and boost overall fitness, suggests a 2007 study in the Journal of Epidemiology and Community Health. Systolic blood pressure and waist and hip girth fell significantly among people with a walking routine.
  • You may fend off dementia: People 65 and older who regularly walk and get other forms of moderate exercise appear to significantly lower their risk of developing vascular dementia, the second most common form of dementia after Alzheimer's disease, according to a 2007 study in the online issue of Neurology. The study found participants who exerted the most energy walking were 27 percent less likely to develop vascular dementia than people who didn't walk regularly.
  • Women can be healthier: Females who walk two or more hours a week have a significantly lower risk of stroke than women who don't walk, according to a large, long-term study reported in Stroke: Journal of the American Heart Association. A 2008 Boston University study found that brisk walking for five or more hours a week may reduce the risk of type 2 diabetes in black women, who are at high risk for the chronic condition. Adding a brisk walking route also can reduce anxiety, stress and depression in menopausal women, according to a 2008 Temple University study.
  • What's brisk? If you're walking "briskly,'' you should be able to talk, but should not be able to sing, according to American Heart Association researchers.

Source: The Miami Herald

Reading Food Labels a Healthy Activity
The nutrition-facts label on a can of sardines in tomato sauce tells you that a serving provides 25 percent of your daily value for calcium. Sounds good, right? Read more closely, though, and you'll see that's based on a 2,000-calorie diet.

If you eat fewer calories, do you need less calcium? Does it matter how old you are? Knowing answers to questions like that could help you make better food choices. (In the case of those sardines, the 25 percent figure for calcium is based on a recommended daily calcium intake of 1,000 mg, but teens and people over 55 need more.)

Consumers who read nutrition-facts labels eat less total fat and saturated fat than those who don't, according to an analysis of the 2005-2006 National Health and Nutrition Examination Survey published in the August issue of the Journal of the American Dietetic Association, which found that 61 percent of those surveyed were label readers.

No one is suggesting that reading food labels is the answer to our dietary problems, but it can be a tool for building a healthier body. A report from the NPD Group's Dieting Monitor shows that people are using labels to increase their intake of whole grains, fiber, calcium, vitamin C and protein. That is a wonderful approach.

I could write a book about how to use food labels, but luckily I don't have to: A great one is just hitting the shelves. Read It Before You Eat It by registered dietitian Bonnie Taub-Dix (Plume, $15) is a complete supermarket guide.

Taub-Dix shares knowledge that can help you make better economic as well as nutritional choices - whether buzzwords like "free range,'' "hormone free,'' and "antibiotic free,'' for example, are worth the extra bucks. Interesting isn't it, that when food is "free,'' it costs a lot more.

Sheah Rarback is a registered dietitian and on the faculty of the University of Miami Leonard M. Miller School of Medicine.

Source: The Miami Herald