What's Happening?
   
 

Yoga and Studio Cycling Semester Pass Prorates
Spring 2011 yoga and studio cycling semester passes have been prorated. Yoga passes are available for $30 for student members and $48 for non-student members. Studio cycling passes may be purchased by student members for $24 and non-student members for $39. Semester passes allow unlimited access to scheduled classes through May 6. Visit the Wellness Enrichment Suite Monday - Friday 8:30 a.m. to 8 p.m. to purchase your pass or call 305-284-LIFE(5433) for more information.

Private Reformer Pilates Sessions Now Available
Private Pilates sessions are now available for students, members, and non-members. Sessions can be requested based on time or instructor preference. The first individual session must be requested at least 48 hours in advance. To register please visit the Wellness Enrichment Suite Monday - Friday, 8:30 a.m. - 8 p.m.

   
   
Pilates Packages:
Student Member
Non-Student Member
Non-Member
Single Session
$40
$50
$60
4-Pack
$140
$175
$210
8-Pack
$280
$350
$420
 
   
 

For more information about Pilates contact Melissa Jurado at mjurado@miami.edu.

Daytime Massage Service Returns to the Herbert Wellness Center
Now that the expansion is complete, the Wellness Enrichment Suite will once again offer table massage appointments from 10 a.m. - 3 p.m., Monday through Friday. Evening hours from 4 p.m. - 8 p.m. on weekdays are also available. To schedule your appointment, call the Wellness Enrichment Suite at 305-284-LIFE(5433). Membership is not required to purchase a massage. UM faculty and staff are eligible to receive a 10% discount on a 50-minute massage. In addition, UM employees who are not members of the Herbert Wellness Center will receive a complimentary day-pass to enjoy free use of the facility on the day of their massage appointment. For more information, visit us on the web.

Party at the 2011 Corporate Run/Walk!
Join Sebastian and Team UM on Thursday, April 28 for the largest office party in Dade County - the 2011 Corporate Run/Walk! The event takes place at Bayfront Park in downtown Miami. The race starts at 6:45 p.m. but everyone is encouraged to arrive early for the Team UM photo. This year Well 'Canes is contributing $5 towards the entry fee of Team UM participants who register early. The cost is only $25 if registration is received by April 7. The cost increases to $35 for race applications received after Thursday, April 7. Well 'Canes is also sponsoring the Office Party Challenge by providing a catered lunch party for the department that recruits the most race participants (family members are included). Become a team captain and the winner of the Office Party Challenge could be you! The race registration form and other details are on the Herbert Wellness Center website. You may also contact your team captains: Claudine Johnson (Miller School of Medicine) at 305-243-7609 (e-mail cjohnson7@med.miami.edu) or Ashley Falcon (Coral Gables and RSMAS campuses) at 305-284-6524 (e-mail afalcon1@miami.edu).

Walk a Mile in Her Shoes
Join the Counseling Center on Saturday, April 9 at 10:30 a.m. at the Rock as they march a short distance with students and staff, both male and female, in high heels. This event is designed to promote education, awareness, and prevention of rape, sexual assault, gender violence, and relationship/domestic violence. In addition to the walk, enjoy a keynote speaker, live music, and a shoe decorating contest! Prizes will be given to the individual and group with the best decorated shoe. The $5 registration fee includes a t-shirt, high heels for the men, and refreshments. Visit the Counseling Center or any Residence Hall to sign up. For more information call 305-284-5511 or visit www.walkamileinhershoes.org.

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 - One-Pot Wonders
Tuesday, April 12, 7 p.m. - 9 p.m., Chef Mercedes, Instructional Kitchen. Let's stretch our food dollars and enliven our cooking with deep rich flavors by preparing and resourcefully cooking one-pot meals. Menu: Shrimp Gumbo, Tuscan Vegetarian White Bean Potage, Mushroom Ragu with Polenta, and Cuban Shepherd's Pie. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Tuesday, April 19, 3:30 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.

Meditation Classes - The Jewels of Happiness
Friday, April 22, 7:30 p.m. - 9 p.m. 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. Brought to you by Sri Chinmoy Centres International, classes are free and open to students, employees, and the community.

 
   
 

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

  • April 6-8: X-Factor Auditions
  • April 10: UM Open House at 10 a.m.
  • April 16 - 27: Telemundo Load-In
  • April 28: Latin Billboard Award Show at 8 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: Lentil and Chickpea Salad
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Add some extra fiber into your diet with this recipe for Lentil and Chickpea Salad:

Lentils and chickpeas are both high in fiber and protein, and they can help lower cholesterol and improve blood sugar levels.

Yield: 4 servings

Ingredients:

  • 1 tablespoon olive oil
  • 2 yellow onions, peeled and sliced
  • 3 garlic cloves, finely chopped
  • 6-8 Swiss chard leaves, julienned (stalks removed)
  • 6 cups water
  • 3/4 cups dried petite lentils
  • 2 teaspoons salt
  • 1 (15.5-ounce) can no-salt-added chickpeas, rinsed and drained
  • 1 tablespoon pomegranate molasses (available at Whole Foods)
  • 1 tablespoon fresh lemon juice
  • 2 tablespoons olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

Heat a nonstick skillet over high heat; add 1 tablespoon olive oil to pan. Add onions to pan; sauté until soft, about 8 minutes. Reduce heat to medium; add garlic. Cook until onions are caramelized, about 20 minutes. Add Swiss chard leaves; cook until wilted and tender, about 5 minutes. Place 6 cups water in a pan; bring to a boil. Add lentils to pan. Reduce heat, and simmer; cook until tender, about 15 minutes. Add 2 teaspoons salt; let sit 5 minutes to absorb. Drain lentils; cool on a baking sheet. Combine chickpeas, lentils, chard-and-onion mixture, pomegranate molasses, lemon juice, 2 tablespoons olive oil, and 1/8 teaspoon each of salt and pepper.

Per serving: 361 calories; 12g fat (2g sat.; 8g mono; 2g poly); 17g protein; 30g carbohydrates; 15g fiber; 0.0mg cholesterol; 612mg sodium.

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.

This semester we will build on the basic exercises we featured last semester. Combining different movements in the same exercises increases caloric expenditure and allows you to accomplish more with less time. This issue's exercise is the single-leg crunch:

 
 
 
 

 

 

 This exercise targets both the upper and lower abs.

Step 1: Start laying on your back with both of your hands behind your head. Completely extend one leg and bend your other leg with your foot flat on the ground.

Step 2: Lift your extended leg up until it is perpendicular to your body. Simultaneously crunch up towards your extended leg with both of your arms. Hold for one second.

Step 3: Lay back down to the starting position and repeat.

To make this exercise more difficult, never let your extended leg touch the ground.

 

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

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Q: Do the displays on the cardio machines accurately reflect how many calories I am burning?

A: Not always.  These calculations should never be considered 100% accurate.   The machine is only giving you an approximate count of calories burned.  The reliability of these calculations in figuring out the number of calories you expend during a workout depends on your size, body composition, workout intensity, and level of fitness. If the machine doesn't ask for your body weight, you can be sure the calorie count is not accurate. Machines use various formulas to calculate the approximate number of calories burned and some are more accurate than others.  It is important to take into consideration that people who weigh less burn fewer calories than people who weigh more when doing otherwise equivalent workouts. Also consider that a person who has a high percentage of lean body mass will expend more calories than a person with a greater fat mass, because lean tissue is more metabolically active. When using these machines always enter all the information that the prompt requests to ensure a more accurate approximation. The best way to monitor intensity, heart rate, and even calorie count is to use a heart rate monitor.  Since heart rate monitors are programmed with your gender, height, and weight, they give you the most accurate measure of calories burned throughout your workout.  An additional benefit is that with a heart rate monitor calories are still counted even while exercising off of the cardiovascular machines. 

 
 

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.

 
   

It’s long been known that stressful life events can negatively impact health. There is now evidence that psychological stress leads to shorter telomeres – which are tiny units of DNA at the ends of chromosomes that protect chromosomes. Each time a cell divides, the telomeres become shorter; ultimately affecting the health of the cell. The shorter the telomere, the older the cell is. Scientists have discovered that shorter telomeres are associated with various chronic diseases. A new UCSF study analyzed data from healthy, non-smoking women ages 50-65 of varying activity levels. The findings showed that non-exercising women with histories of childhood abuse had shorter telomeres than those with no histories of abuse. But, in those women who exercised regularly, there was no link between childhood abuse and telomere length. A similar study found that an  increase in perceived stress was related to an increase in having short telomeres. However, among those who exercised, perceived stress was unrelated to telomere length. All of these findings suggest that in addition to reducing stress, exercise may also trump the negative health effects of those that still perceive stress.

 
 

 

 
 

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.

Addition to Food, Drugs Similar in the Brain
Ice cream and other tasty, high-calorie foods would seem to have little in common with cocaine, but in some people's brains they can elicit cravings and trigger responses similar to those caused by addictive drugs, a new study suggests.

Women whose relationship to food resembles dependence or addiction - those who often lose control and eat more than they'd planned, for example - appear to anticipate food in much the same way that drug addicts anticipate a fix, according to the study, which used functional magnetic resonance imaging (fMRI) brain scans. When these women saw pictures of a chocolate milk shake made with Häagen-Dazs ice cream, they displayed increased activity in the same regions of the brain that fire when people who are dependent on drugs or alcohol experience cravings. When presented with the same milk shake, women who don't feel addicted to food showed comparatively less activity in those regions.

Once the women actually tasted the milk shakes, however, those who scored high on a food-addiction scale showed dramatically less activity in the "reward circuitry" of their brains than the other women - phenomenon, also seen in substance dependence, that could lead to chronic overeating and other problematic eating behaviors, researchers say. "It's a one-two punch," says the lead author of the study, Ashley Gearhardt, a Ph.D. candidate in psychology at Yale University. "First, you have a strong anticipation, but when you get what you are after, there's less of an oomph than you expected, so you consume more in order to reach those expectations."

The study, which appears in the Archives of General Psychiatry, included 48 young women with a wide range of body sizes who had signed up for a program aimed at helping them control their weight and develop better eating habits. Each of the women filled out a 25-item questionnaire, adapted from assessments for drug and alcohol dependence, in which they were asked how strongly they agreed with statements such as "I find myself continuing to consume certain foods even though I am no longer hungry" and "When certain foods are not available, I will go out of my way to obtain them." They were also asked to identify any foods - from a list including ice cream, chocolate, chips, pasta, cheeseburgers, and pizza - that gave them "problems."

Then the researchers brought on the milk shakes, made with four scoops of Häagen-Dazs ice cream and Hershey's chocolate syrup. While their brains were being scanned, the women were shown a picture of the milk shake to whet their appetite; five seconds later, they got to taste it. (As a comparison, each of the women was also shown a picture of a glass of water followed by a tasteless beverage.)

In addition to exhibiting patterns of craving and tolerance similar to those seen in drug addiction, the brains of women who scored high on the food-addiction scale showed less activity in areas responsible for self-control, which suggests that their brain chemistry may prime them to overindulge, Gearhardt says. "It's a combination of intense wanting coupled with disinhibition," she says. "The ability to use willpower goes offline."

The junk foods that are most likely to trigger cravings may be part of the problem. Over the past several decades, many foods have become less natural and more heavily refined, as sugars and fats have been added to make them tastier and more satisfying, says Gene-Jack Wang, M.D., a senior scientist at Brookhaven National Laboratory, in Upton, New York, who studies the brain's role in obesity and eating disorders. "Natural foods take a long time for the body to absorb," says Wang, who was not involved in the study. "But the added sugars hit the brain right away."

Some people, Wang adds, might be especially vulnerable to developing a dependence on such foods. "They may be genetically hardwired to like certain foods and to absorb them faster," he says. Over time, however, a person's food of choice becomes less important as the cycle of dependence takes over, Gearhardt says. "At first you want it because it tastes good," she explains. "But as you go from use to abuse to dependence, you begin to crave it and liking it doesn't play as much of a role."

Source: CNN