The Herbert Wellness Center staff showed its Canes pride on Spirit Day!
   
  What's Happening?
   
 

Sign up NOW for Farm Fresh Miami
Farm Fresh Miami, an organic produce buying club, is coming to the WellCanes Farmer's Market. The UM community and neighbors can sign up to have a variety of seasonal, organic, and local produce delivered every other Wednesday to the Farmer's Market held on the Coral Gables campus. Club members can order either a full share (25 pounds) or a half-share (15 pounds) of produce consisting of leafy greens, ripe fruits and vegetables, select roots, and herbs, along with recipe suggestions for each and every item. For more information or to sign up, log on to www.farmfreshmiami.com or call Erika Rullman Lisman at 305-297-8296.

Yoga and Studio Cycling Semester Pass Prorate
Semester passes for studio cycling and yoga have been prorated to $30 for student members and $48 for non-student members. Semester passes allow unlimited access to scheduled classes through January 16, 2012. Visit the Wellness Enrichment Suite Monday - Friday, 7:30 a.m. - 8 p.m. to purchase your passes.

Pilates Session III Registration
Registration for Session III of Pilates will begin on Monday, November 28 and will continue through Friday, December 2. New classes will begin on Wednesday, November 30. Click here to view schedules and pricing information. Classes and private lessons can be purchased in the Wellness Enrichment Suite Monday - Friday, 7:30 a.m. - 8 p.m. Call Melissa Jurado at 305-284-8513 for more information.

Get Involved with Active Minds
Active Minds is a student organization working to enrich our community by increasing students' awareness of mental health issues. Active Minds looks to:

  • Promote awareness about mental health issues affecting college students
  • Create a comfortable environment for open conversations about mental health issues on campus
  • Remove the stigma that surrounds mental health issues
  • Direct students to available resources on campus and in the community

Want to get involved? Contact Tzvi Ference and Adriana Ferrari at activemindsum@gmail.com or visit www.facebook.com/ActiveMindsUM.

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, two males and two females, are available weekdays for daytime and evening appointments. Relieve stress or just pamper yourself - make a massage appointment today! Call the Wellness Suite at 305-284-LIFE(5433).

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:

   
   

Heartsaver CPR with AED
Monday, November 14, 10 a.m. - 12 p.m., Classrooms. The HS AED course teaches CPR, AED use, and relief of choking in adults, children, and infants, as well as the use of barrier devices for all ages. (Optional: Infant CPR with mask and choking). Cost: student members - $30, non-student members - $35, non-members - $40.

Cooking Class - Opa! Let's Go Greek
Wednesday, November 16, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Menu: tzatziki sauce, lemon garlic chicken, and Anula's orange delight. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

 
   
 

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

  • November 12-13: Cheerleading competition
  • November 15: Men's Basketball vs. Rutgers at 7 p.m.
  • November 19: Men's Basketball vs. North Florida at 7 p.m.
  • November 20: Cheerleading competition
  • November 22: Men's Basketball vs. Florida Gulf Coast at 7 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: Homemade Cranberry Sauce
As much as we all love the holidays, sometimes our waistlines really suffer. Maintaining healthy eating habits can be very tricky. One of the best ways to lighten up your holiday table is to find new versions of classic dishes. Why not ditch the canned cranberry sauce, full of high fructose corn syrup, for this healthier, homemade version?

   
 
  • 1/2 cup packed dark brown sugar
  • 1/2 cup fresh orange juice (about 2 oranges)
  • 1/4 cup water
  • 1 1/2 tablespoons honey
  • 1/8 teaspoon ground allspice
  • 1 (12-ounce) package fresh cranberries
  • 1 (3-inch) cinnamon stick
   
 

Combine all ingredients in a medium saucepan over medium-high heat; bring to a boil. Reduce heat, and simmer 12 minutes or until mixture is slightly thickened, stirring occasionally. Discard cinnamon stick; cool completely.

Note: make up to two days ahead and refrigerate.

Per serving (2 tablespoons): 54 calories; 0g fat (0g sat., 0g mono, 0g poly); 0.1g protein; 13.6g carbohydrates; 0.9g fiber; 0mg cholesterol; 3mg sodium; 8mg calcium.

Source: Cooking Light

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. Change up your workout with the seated good morning:

 
 
Step 1
Step 2
Step 1 - Side View

Step 2 - Side View

 
 

 

 

Step 1: Place a fixed barbell or aerobic gel bar across the back of your shoulders and squeeze your shoulder blades together. Sit up tall with your shoulders back and stomach in.

Step 2: Bend forward at your hips as far as you can, preferably to parallel.

Step 3: Reverse the motion until your torso returns to the starting position.

Beginner modification: use your body weight and place your hands behind your head.

Advanced modification: move an upright bench to a power rack and use the Olympic bar. Be sure to set the safety pins!

 

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

.

Q: I sweat a lot during my workouts and I’ve been exercising for years.  My friend has recently started exercising and we do the same workout and she doesn’t sweat at all.  Does this mean I’m out of shape?

A: Sweating is not an indication of fitness level.  The reason why we sweat is because the core body temperature has become elevated and the body needs to cool itself down.  When the body responds to an increase in temperature it tries to dissipate the extra heat as quickly as possible so the sweat glands are activated and excrete moisture. The evaporation of that sweat creates a cooling effect on the skin.

There are other factors that may impact the body’s ability to cool off and one of those factors is humidity. Living in Miami, this is important for us to remember, especially during the late spring to early fall months.  When the humidity is high, the sweat can’t evaporate and therefore exercisers run a risk of suffering from heat exhaustion or heat stroke.

To help your body regulate its body temperature better:

  1.  Start/continue your exercise routine.  Exercise is one of the best ways to regulate your body temperature as well as metabolism.
  2. Drink lots of water.  At least 64 oz each day.
  3. See a physician to have your thyroid checked.  The thyroid gland helps with temperature regulation. If it’s dysfunctional in any way you may be overly hot or overly cold.
 
 

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.

 
   

Some people are genetically predisposed to being overweight.  Individuals with the  fat mass and obesity associated (FTO) gene are more likely to be obese than those without this gene. Often, individuals blame their excess bodyweight on genetics and are convinced “nothing can be done.”  New research says otherwise.  A recent study suggests that the effects of this gene can be substantially reduced by living a physically active lifestyle. The researchers found that the effect of the FTO gene on obesity risk was 27% less pronounced in individuals who were physically active compared with those who were physically inactive. These findings are important because they show that physical activity is an effective way of controlling body weight regardless of a  genetic predisposition towards obesity. Hence, the generalized recommendation that obesity can be combated with extra exercise and a sound diet can be generalized to most of the population.

 
 

 

 

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.

Fifteen Minutes of Fitness a Day Can Add Three Years to Your Life
Doing just 15 minutes of moderate exercise a day may add three years to your life, a large study in Taiwan has found.

Most people struggle to stick to the standard guideline of 30 minutes a day of exercise, five days a week, and experts hope that by identifying a lower dose, more people will be motivated to get off the couch. Lead researcher Chi Pang Wen of Taiwan's National Health Research Institutes said dedicating 15 minutes a day to a moderate form of exercise, like brisk walking, would benefit anyone. "It's for men, women, the young and old, smokers, healthy, and unhealthy people. Doctors, when they see any type of patient, this is a one-size-fits-all type of advice," Wen told Reuters in a telephone interview.

Wen and colleagues, who published their findings in medical journal The Lancet on Tuesday, tracked over 416,000 participants for 13 years, analyzing their health records and reported levels of physical activity each year. After taking into account differences in age, weight, sex and a range of health-related indicators, they found that just 15 minutes of moderate exercise a day increased life expectancy by three years compared to those who remained inactive. "The first 15 minutes ... the benefits are enormous," Wen said.

Daily exercise was also linked to a lower incidence of cancer, and appeared to reduce cancer-related deaths in one person in ten. "Sooner or later, you are going to die. But compared to the inactive group, the low exercise group has a reduction of 10 percent in cancer mortality," Wen said.

Wen said the Taiwan findings were consistent with similar studies in the past using Caucasian participants, but his team was the first to come up with the minimum level of exercise necessary. "None of the other papers were able to conclude ... what specific amount of exercise would be enough. Ours is the first one to say that 15 minutes would be enough," he said.

"We hope this will make it more attractive for inactive people, that they can allocate 15 minutes a day, rather than 30, which is more difficult."

Source: MSNBC