Pictured from left to right: Karen Semel, Nichole Shackelford, Ann Graziotti, Rachelle Tanega, Phyllis Dorcely, Tim Ramsay, President Shalala, Sharon Howard, Dina Ramos, Lorraine Woolsey, Mary Susan Rundlett, Elsa Carolina Salazar, Grace Castro

   
  What's Happening?
   
 

President Shalala Congratulates Winners and Losers
President Shalala recently hosted a special luncheon for the winners of the Walking ‘Canes and Biggest Loser programs. The luncheon, sponsored by Chartwells, is an annual tradition where President Shalala personally congratulates the top ten contestants of the Walking ‘Canes program and the top two winners of the ‘Canes Biggest Loser program. Congratulations to Grace Castro and Tim Ramsay for being the top female and male ‘Canes Biggest “Losers” of 2011! The Walking ‘Canes and ‘Canes Biggest Loser programs, offered at the beginning of every calendar year, are open to UM faculty and staff. For more information, log on to the Herbert Wellness Center website or call 305-284-LIFE (5433).

Mini Canes Recreational Sports Camp Starts June 13
The Mini Canes Recreational Sports Camp starts Monday, June 13 and runs through Friday, August 5. Centre Court will not be unavailable for use during that time. In addition, camp will utilize the left court of the Main Gymnasium and half of the pool Monday - Friday, 8 a.m. - 4:30 p.m.

Herbert Wellness Center closed on July 4
The Herbert Wellness Center will close on Monday, July 4 in observance of Independence Day. Regular building hours resume Tuesday morning at 6 a.m. Check out our Jumpstart Your Routine video series on our YouTube Channel for ideas on how to supplement your workout routine at home.

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 daytime 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 Serpentine Lots may be closed for the following events:

  • June 3-11: High School Graduation Ceremonies
  • June 12 & 13: X-Factor Load-in
  • June 14-15: X-Factor Live Taping
  • June 17-19: Sesame Street Live

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: Mykonos Turkey Burger
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Lighten up your summer menu with this recipe for Mykonos Turkey Burgers:

Yield: 4 servings (serving size: 1 burger)

Ingredients:

  • 1/3 cup chopped fresh parsley
  • 1 pound lean ground turkey
  • 3/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon salt
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon garlic powder
  • 1 3/4 ounces crumbled feta cheese
  • 4 (1/4 inch thick) slices red onion
  • 4 whole-wheat burger buns, toasted

In a medium bowl, mix first 8 ingredients (through feta). Use an ice cream scoop or 1/2-cup measure to make equal-size patties. Broil for 5-6 minutes per side or until done (or throw them on the grill until cooked through). Place burger on bottom half of bun. Top with onion slices. Add a Dijon-and-ketchup mixture (a trick for cutting sugar from your diet), and garnish with parsley, if desired. Cover with top half of bun.

Per serving: 253 calories; 9g fat (3g sat.; 3g mono; 3g poly); 22g protein; 21g carbohydrates; 3g fiber; 61mg cholesterol; 514mg sodium; 99mg calcium.

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 issue's exercise is the Bulgarian Squat:

 
 
 
 

 

 

Step 1: Place one foot, heels up, on a bench that is about 3 feet behind you with your front leg directly under you.

Step 2: Slowly lower the back knee towards the ground, causing the front leg to bend at a 90 degree angle. Be sure to keep your front knee behind the toe line.

Step 3: Push up through the front leg, until it is straight again. Continue for a full set, then switch legs and repeat.

 

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

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Q: I took my resting heart rate the other day and it was 76 beats per minute. Is this good? What effects heart rate and how can I change it?

A: Heart rate is a good determinant of cardiovascular health. Like any other muscle, the heart grows larger as you use it. A larger heart can pump out more blood with each beat; therefore, having to beat less per minute. Anything that makes your heart work less is better for you in the long-run. Generally speaking, a lower heart rate is better because it is evidence that you can achieve more work without having to put a strain on the heart to pump blood. For example, a trained athlete may have a resting heart rate of 40 beats per minute (BPM).

There are a few common ways to take your heart rate. The first one is the pulse from the neck. Place your index and middle finger at the back end of your jaw, just below the ear. Move the fingers diagonally down and forward towards the chin until you feel the pulse. The next one is the radial pulse. Begin by looking at one hand palm up. Next, take the index and middle finger of the other hand and place them just below the wrist on the thumb side. When you locate the pulse, take a 30 or 60 second count to determine your BPM. Normal range for adults is 60-85 BPM. The heart will be affected mainly by cardiovascular exercise, which will help to lower resting heart rate.

There are a few things to consider when taking your resting heart rate. First, it can be influenced by many factors, including but not limited to; medication, caffeine, body position, emotion, body size, air temperature, and activity level. For these reasons, it is best to take your resting heart rate when you wake up from an uninterrupted sleep, before ingestion of food and especially caffeine.

 
 

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.

 
   

Lack of exercise is a known contributor for the overwhelming increase in obesity.  However, recent evidence shows that it may not be exercise but rather the significant decrease in physical activity required by many occupations.  A new study from the Pennington Biomedical Research Center showed that only 20% of jobs in US private industry today demand a moderate level of physical effort, compared with 50% in the early 1960s. The researchers predicted how much extra weight today's workers would carry from burning fewer calories at work, compared to workers of 50 years ago. The results came quite close to what today's workers actually weigh. For example, from 1960-62 to 2003-2006, they estimated that the job-related energy expenditure for men went down by 142 calories a day. The average male worker in 1960-1962 weighed 169 lbs., so the effect of burning 142 fewer calories a day results in an average weight of 197 lbs. for 2003-2006. This latter weight is very close to current national data of 202 lbs. They found very similar results for women, suggesting occupational physical activity is a factor in weight maintenance.

 
 

 

 

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.

"Healthy" Fast Foods Blasted
Think you're being healthy and saving calories by ordering the salad or oatmeal? Don't be so sure, says the non-profit Physicians Committee for Responsible Medicine. The group analyzed fast-food items promoted as healthy, and found many of them lacking. The worst offenders:

  • Wendy's Baja Chicken Salad: Contains almost twice the recommended daily amount of sodium.
  • McDonald's Fruit and Maple Oatmeal: Has more calories than a hamburger and more sugar than many candy bars.
  • Subway Fresh Fit 6-inch Turkey Breast Sub: With standards such as cheese and mayo, this "low-fat" sandwich jumps to 24 grams of fat.
  • Sonic Strawberry Smoothie: Contains more sugar than five Twinkies.
  • KFC Kentucky Grilled Chicken: Contains PhIP, a chemical classified as a carcinogen by the federal government.

Source: The Miami Herald

Fiber May be a Life Extender
We all know we should eat more fiber. Here’s some incentive: Eating more of it could help you live longer, but the kind of fiber you eat may be key. The findings came via a study released last week in the Archives of Internal Medicine. Researchers used data from the National Institutes of Health-AARP Diet and Health study that asked people ages 50 to 71 what they ate for the last year and how often they ate it. Researchers followed the participants for an average nine years, in which time 20,126 men and 11,330 women died. Those who consumed diets higher in fiber had a lower risk of death. The 20 percent of men and women who ate the most fiber (29.4 grams per day for men and 25.8 grams for women) had a 22 percent lower risk of dying compared with those who ate the least amount (12.6 grams per day for men and 10.8 for women).

Diets high in fiber were linked with a lower risk of death from all causes, as well as death from cardiovascular disease, infectious diseases, and respiratory diseases in men and women. Eating fiber was associated with a lower death risk from cancer for men, but the same was not seen in women.

When researchers looked at the effects of the various types of fiber they were eating, they found that consuming grains — whole wheat, oats, barley — was most associated with lower risk of all types of death, plus death from cardiovascular disease, cancer, and respiratory disease for men and women.

One theory for the link may be that dietary fiber may have anti-inflammatory properties, and inflammation is often associated with infectious and respiratory diseases. “A diet rich in dietary fiber from whole plant foods may provide significant health benefits,” the authors wrote.

Source: The Miami Herald