If you cannot see this newsletter click here.

  What's Happening?

Yoga and Studio Cycling Semester Pass Prorate
On Monday, October 4, Fall 2010 semester passes for Studio Cycling and Yoga will be prorated to $45 for student members and $72 for non-student members. Semester passes allow unlimited access to scheduled classes through January 17, 2011. Purchase your passes in the Wellness Enrichment Suite, Monday - Friday, 8:30 a.m. - 8 p.m.

Herbert Wellness Center to Close Early for UM-FSU Game
The Herbert Wellness Center will close at 3:30 p.m. on Saturday, October 9, so that all student employees may attend the UM versus FSU game at Sun Life Stadium. Classes that start before 3:30 p.m. will operate as scheduled. If you have any questions, please call 305-284-8500 or e-mail wellnesscenter@miami.edu.

Golf Scramble Tournament
Participate in the Herbert Wellness Center's Golf Scramble Tournament on October 8, 1 p.m., at the Miami Springs Golf Club. The cost is $25 for student members, $30 for faculty/staff members, and $40 for the outside community. The first place winner in the student division will win a trip to Las Vegas to compete in the national tournament on November 12-14 (airfare not included). To sign up visit the administrative office on the second floor of the Herbert Wellness Center. For more information call 305-284-8518 or e-mail intramurals@miami.edu.

Out of the Darkness - Walk to Prevent Suicide
The Out of the Darkness Community Walk to Prevent Suicide, sponsored by the American Foundation for Suicide Prevention, will be held on the University of Miami Coral Gables Campus on Sunday, October 24 at 9 a.m. To donate or register online visit www.outofthedarkness.org, team name "UM LIFEGUARDS." For more information contact Patricia at 305-284-5511.

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:


Cooking Class - Versatile Curries
Wednesday, September 29, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. After last spring's popular Indian Vegetarian class, many requests came in for more Indian dishes, especially curries. Join us as we create four curries with different personalities. We lead off with Curried Parsnip Soup with Apple and Almonds. This velvety soup gets its texture with a little help from the immersion blender. Curried Couscous makes a delicious bed for the turkey and fruit in Curried Turkey Salad. How about some Curried Sweet Potato Latkes (potato pancakes) on the side? Can you smell the curry powder, cumin, and brown sugar as the latkes turn golden brown? Finally, in Green Curry Chicken, Thai cuisine is prominent. We will make a green curry paste, use coconut milk, lemongrass, ginger, and more to infuse complex layers of flavor into the chicken. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Heartsaver CPR
Monday, October 4, 2 p.m. - 4 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.

Cooking Class - Middle East Piece(s)
Wednesday, October 6, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Za'atar Spiced Rockfish with Spicy Carrots is a great weeknight meal. Every region has a version of meatballs; we will explore the Middle East perspective by making Kibbeh with Caramelized Onions and Pomegranate Molasses Drizzle. Expand your grain horizons (oat groats, quinoa, and pearl barley) in Mulitgrain Pilaf with Persian Spices, which doubles as a bed for both of our entrees. Sugared Cardamom Pears highlights cardamom, a mild aromatic relative of ginger. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Monday, October 18, 3 p.m. - 7:30 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.

  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).
  Tips for a Healthier

Health-E-Cooking: Tangerine Beef with Scallions
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Try slimming down Chinese takeout with this recipe for Tangerine Beef with Scallions:


  • 1 1/2 pounds beef tri-tip steak, trimmed of excess fat
  • 1 tangerine
  • 4 scallions, sliced, plus more for garnish
  • 1/4 cup soy sauce
  • 2 tablespoons toasted sesame oil
  • 2 teaspoons sugar
  • 2 tablespoons chopped peeled ginger
  • 3 cloves garlic, minced
  • Pinch of red pepper flakes
  • 2 tablespoons orange preserves
  1. Pierce the steak with a fork several times on each side. Remove a 2-inch strip of zest from the tangerine, halve the fruit, and squeeze the juice into a resealable plastic bag. Add the zest, scallions, soy sauce, sesame oil, sugar, ginger, garlic, red pepper flakes, and 1/4 cup water to the bag and mix well. Add the meat, seal the bag, and turn to coat. Refrigerate overnight.
  2. Preheat the broiler with a broiler pan in place. Remove the steak from the bag and reserve the marinade. Pat the meat dry and place on the preheated broiler pan. Cook, without turning, until the meat is golden brown and a thermometer inserted in the thickest part registers 130 for medium-rare, about 10 minutes. Let rest 5 to 10 minutes before slicing; reserve the drippings.
  3. Meanwhile, boil the marinade in a small pot over medium-high heat until slightly thickened. Stir in the orange preserves and the drippings from the meat. Slice the meat against the grain and top with scallions. Serve with the sauce.

Makes 4 servings

Nutritional information per serving: 341 calories, 18g total fat (5g saturated fat), 38g protein, 10g carbohydrates, 91mg cholesterol, 994mg sodium (substitute low-sodium soy sauce to reduce)

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.

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

Step 1
Step 2
Step 1- Side View
Step 2 - Side View



This exercise improves the strength of the bicep muscles

Step 1: Stand on both legs with your feet pointing straight ahead and your knees slightly bent. Maintain good posture with your shoulders back, chest up, and core engaged. Hold a dumbbell in each hand with your arms extended at the side of your body.

Step 2: Slowly bend your elbows until the weights are at chest height. Be sure to maintain good posture and keep your elbows close to your sides.

Step 3: Slowly lower the dumbbells back to the side of your body.

Tip: Avoid arching your lower back or swinging the dumbbells.  If you find yourself doing either, decrease the amount of weight.


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


Q: I have just completed my first round of tests and I am starting to feel stressed.  Do you have any suggestions on how to better manage this stress? 

A: Sleep: Try to get the nightly sleep you require to feel right and rested the following day, and avoid having to drag yourself from class to class. Not only is it more difficult to deal with stress when fatigued, but according to research findings, sleep-deprivation also weakens immune system functioning. Sleeping the same number of hours each night, during the same time-block, can give you a more reliable energy supply.

Exercise: Engaging in aerobic activities helps strengthen your body and allows it to be more resilient when it faces many of the psychological and physiological responses to stress. Aerobic action spends stress hormones, strengthens organs targeted by stress, improves sleep, and increases energy, just to name a few benefits. Additionally, studies have shown that students perform better academically after an exercise bout.

Eat: A healthy, balanced eating plan is another key ingredient in stress management.  Eating patterns also need to be taken into consideration: heavy, meat-laden lunches make for lethargic afternoons, while caffeine, alcohol, and other drugs can put your energy cycle on a roller coaster ride. 

Manage time: Time management is really about self-management and priorities.  For starters, you might try making a priority list and a to-do list, and having a backup plan in case unforeseen interruptions occur.  It is important to know what you must accomplish every day, week, or month. What other activities are fun or important to you? How would you ideally like to balance work, life, and personal and social activities? When will you take care of needs such as eating, sleeping, exercising, and relaxing? Making a list, or mapping your time on a calendar, can help you understand what is important to you and how you can work activities into your schedule.

Article reference info:  “Stress at the Start School” < www.goaskalice.columbia.edu>, September, 2009 


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.


We tend to stereotype the benefits of exercise on the brain for the older population. However, a new study found that improved fitness also has “brain benefits” for children too.  In a new study, 9-10 year old children that performed better on a cardiovascular treadmill test had a larger hippocampus than their less-fit peers. The hippocampus is the part of the brain responsible for learning and memory. In addition to larger hippocampus tissue mass, the fit children performed better on various memory tests. These findings implicate that physical activity has an important effect on brain development which may eventually affect learning and academic performance.




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.

Guilt-Free Eating: 5 Nutrition Myths Debunked
Some nutrition myths bounce around on crazy e-mail chain letters and pop up on goofy evening news reports. Others fuel the sale of rip-off diet books. Some are so accepted they seem hard wired into our brains. Take deep-fried foods, for example. They're universally bad for you, right? Well, no. When we challenged ourselves to explore whether fried foods could be made healthy, we discovered that, when done properly, fried foods don't have to be forever banished from a healthy diet. The exercise inspired us to take on some other ingrained nutrition misconceptions. We talked with leading nutrition researchers, chefs, and food scientists and did some sleuthing of our own to debunk 10 myths so you can enjoy many once-forbidden foods without that old familiar twinge of guilt.

Myth 1. Added sugar is always bad for you.

Truth: Use the sweet stuff to ensure that sugar calories are far from "empty" calories.

Sugar is essential in the kitchen. Consider all that it does for baking, creating a tender cake crumb and ensuring crisp cookies. Then there's its role in creating airy meringue or soft-textured ice cream. Keep in mind that other sweeteners like "natural" honey are basically refined sugar anyway and they are all metabolized by your body the same way, as 4 calories per gram. Sugar also balances the flavors in healthy foods that might not taste so great on their own. Don't go overboard, of course. Most health experts suggest that added sugar supply no more than 10 percent of your total calories - about 200 in a 2,000-calorie diet.

Good news: A little sugar can go a long way.

Adding a wee bit of sugar to balance a too-tart tomato sauce is a good thing; so is a teaspoon of honey on a tart grapefruit half or in plain yogurt. "Add a little bit of sugar to help boost your intake of nutrient-rich foods by making them tastier," says Jackie Newgent, author of the All-Natural Diabetes Cookbook.

Myth 2: The only heart-friendly alcohol is red wine.

Truth: Beer, wine, and liquors all confer the same health benefits.

The so-called French Paradox elevated red wine to health-food status when researchers thought it was the antioxidants in the drink that protected the foie gras- and cheese-loving French from heart disease. More recent research, however, has shown that antioxidants aren't the answer after all. Alcohol, the ethanol itself, raises levels of protective HDL, or good cholesterol, which help protect against plaque buildup in the arteries and reduce clotting factors that contribute to heart attack and stroke, according to Eric Rimm, associate professor of nutrition at the School of Public Health at Harvard University. Any kind of beverage that contains alcohol, when consumed in moderation (and that means one to two drinks a day), helps reduce heart disease risk.

Myth 3: Fried foods are always too fatty.

Truth: Healthy deep-fried food is not an oxymoron.

Here's how frying works: When food is exposed to hot oil, the moisture inside boils and pushes to the surface and then out into the oil. As moisture leaves, it creates a barrier, minimizing oil absorption when the frying is done right. Meanwhile, the little oil that does penetrate the food's surface forms a crisp, tasty crust. To keep foods from soaking up oil, fry according to recipe instructions. For most foods, 375°F is optimal. Oil temperatures that are too low will increase fat absorption. When we added tempura-coated vegetables to cooler-than-optimal oil, the result was greasy and inedible - they absorbed more than 1 cup of oil instead of 1/3 cup. So, watch the oil temperature like a hawk using a candy/fry thermometer, and drain cooked foods on a paper towel for a minute or two before diving in.

Good news: You can have fried catfish and hush puppies, too.

Keep in mind that we're not giving fast-food fried chicken dinners with French fries a passing grade. Such a meal contains an entire day's worth of calories and sodium, thanks to large portion sizes, excessive breading, and globs of sauces.

Myth 4: Adding salt to the pot adds sodium to the food.

Truth: Salt added to boiling water may actually make vegetables more nutritious.

Public health messages encouraging us to shake our salt-in-everything habits are, in general, good; sodium is a potential problem even for non-hypertensive people. But it's easy to overlook how sodium can actually help in recipes. "Salt in the cooking water reduces the leaching of nutrients from vegetables into the water," says Harold McGee, author of On Food & Cooking. That means your blanched broccoli, green beans, or asparagus likely retains more nutrients. "It also speeds up the cooking process so you don't lose as many nutrients from overcooking." McGee recommends using about 1 teaspoon of salt per cup of water. The amount of sodium absorbed by the food is minuscule.

Myth 5: The more fiber you eat, the better.

Truth: Not all fibers are equally beneficial. Consider the source.

Yogurt doesn't naturally come with fiber, yet the grocery aisles now boast fiber-supplemented yogurt, along with cereals, energy bars, even water. What's the deal? Fiber is a fad-food component right now, and manufacturers are isolating specific types of fiber and adding them to packaged foods to take advantage. But the science isn't entirely clear yet: Just as we're learning more about different types of fat, research is showing how complex fiber is as well. We now know that different fibers have different functions (wheat bran helps move foods along; oat bran lowers cholesterol; inulin supports healthy gut bacteria). Some experts are skeptical that the so-called faux-fiber foods offer the same beneficial effect as naturally fiber-rich ones like whole grains, vegetables, fruits, and legumes.

Good news: Fiber-rich whole foods satisfy hunger.

While it's true that only half of us eat the fiber we need for good health, eating processed foods with added fiber doesn't get us off the hook. Fact is, most processed foods lack a bevy of vitamins, minerals, and phytonutrients. Eating fiber-rich whole foods is the best way to gain this essential component of your diet.

Source: CNN - Read the full article for 5 more debunked food myths!