What's Happening?
   
 

Thanksgiving Holiday Hours
Please note that the Herbert Wellness Center will operate under the following reduced hours during the Thanksgiving weekend:

 
Facility
Administrative/Sales Office
Wednesday, 11/21
6 a.m. - 6 p.m.
7:30 a.m. - 6 p.m.
Thursday, 11/22
CLOSED
CLOSED
Friday, 11/23
8 a.m. - 9 p.m.
CLOSED
Saturday & Sunday, 11/24-25
8 a.m. - 9 p.m.
CLOSED

Pilates Session III Registration Starts Monday
Registration for session III of Pilates will start on Monday, November 26 and run through Friday, November 30. New classes begin on Monday, December 3. Click here to view the schedule. Classes and private lessons can be purchased in the Sales Office Monday - Friday, 7:30 a.m. - 8 p.m. For more information call 305-284-LIFE(5433).

Stay Informed Through Our Social Media
Want stay up-to-date on what's going on at your Herbert Wellness through your favorite social media sites? Like us at www.facebook.com/herbertwellnesscenter or follow us on twitter @UMiamiWellness for updates on what's going on in the facility, special classes, promotions, contests, fit tips, and more! Do you pin? Check us out at www.pinterest.com/umiamiwellness.

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 are available weekdays for daytime and evening appointments. Relieve stress or just pamper yourself - make a massage appointment today! Call the Sales Office 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 Sales Office 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 - Dough, Dough, Dough
Wednesday, November 28, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Menu: Rustic Savory Galette; Seasonal Fruit Tart; Home-Made Pizza. Cost (including hands-on instruction, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Thursday, November 29, 2 - 6 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 - $60, non-student members - $70, non-members - $80.

 
   
 
  Tips for a Healthier
 

Health-E-Cooking: Roasted Cauliflower with Fresh Herbs and Parmesan
It's Thanksgiving week - there's nothing wrong with a little splurge for a special day, as long as you don't let it completely derail your plans. Sometimes it's nice to have one or two healthy items on the buffet to counterbalance all the fat, calories, and decadence. Why not add this simple recipe for roasted cauliflower with fresh herbs and Parmesan to your holiday feast this year?

   
 

Ingredients

Crust:

  • 12 cups cauliflower florets (about 2 heads)
  • 1 1/2 tablespoons olive oil
  • 1 tablespoon chopped fresh parsley
  • 2 teaspoons chopped fresh thyme
  • 2 teaspoons chopped fresh tarragon
  • 3 garlic cloves, minced
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper

 

   
  Preheat oven to 450°. Place cauliflower in a large roasting pan or jelly-roll pan. Drizzle with oil; toss well to coat. Bake at 450° for 20 minutes or until tender and browned, stirring every 5 minutes. Sprinkle with parsley, thyme, tarragon, and garlic. Bake 5 minutes. Combine cauliflower mixture, cheese, and remaining ingredients in a large bowl; toss well to combine.

Yields 8 servings.

Per serving: Calories 89; Fat 3.5 g (0.8 g sat, 2.1 g sat, 0.4 g poly); Protein 5.2 g; Cholesterol 2 mg; Sodium 251 mg; Carbohydrates 12.1 g; Fiber 5.4 g;

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.

This semester we will focus on a series of exercises using the Human Sport line of machines. The Human Sport machines were designed for optimal strength and stability training for the entire body.  Movements resemble human body mechanics so they feel natural, like it was custom built for your body. Because of the multi-functionality of the machines, you can get a total body workout in a short period of time.  There are only six machines in the entire circuit however you can do a variety of exercises on each.  Plus, as your fitness level improves, you can change your training level without having to learn new exercises.  You can continue to hit your fitness goals without hitting a plateau.

 
 
 
 

 

 

Seated Row - Machine 5

Step 1: Sit on the bench and adjust the knee pad to a comfortable position. While sitting up straight (line up shoulders over your hips), grab a handle in each hand and squeeze your shoulder blades together. This is your starting position.

Step 2: Bending at the elbows, bring both handles towards the side of your ribcage, continuing to squeeze your shoulder blades together. Once your hands are at your chest, hold for a second.

Step 3: Slowly extend your arms while maintaining muscle contraction between your shoulder blades until you return to the starting position. Repeat for a set of 10-15 reps.

*Note: All of the Human Sport machines have dual weight stacks.  For your safety, please check both weight stacks prior to beginning your exercise.

 

 

Ask a Trainer
Have a question you'd like answered by a personal trainer? Dominique Ennis, our assistant director for fitness and personal training, is here to help.

 
 

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Q: Help!  Thanksgiving is this week and I’m going back home to spend time with my family.  I’m worried that I’m going to gain weight with the majority of it happening on Thanksgiving Day.  Is there anything I can do to stop it?

A: Gobble, gobble, gobble.  That’s the problem with this holiday.  We just gobble too much during Thanksgiving and before you know it, you’re passed out on the couch 5 pounds heavier.  And let’s not even talk about the leftovers.  What can you do to prevent it?  Well the not-active component to keeping your weight down over this holiday is to exercise (no pun intended) some restraint in your portions.  Make at least half of your plate the sides (preferably vegetables) and the other half lean protein (white turkey meat).  Be careful of what you drink because that can pack on the extra calories as well.  Then take a breather before you get your next plate.  It takes about 20 minutes for your brain to get the signal from your stomach that you’re full. 

The active component to keeping the weight off can be a fun, family bonding activity.  If you won’t have access to the Herbert Wellness Center like you normally do, go for a family walk in the neighborhood.  Walking is something that everyone can do.  An hour to hour-and-a-half walk around the neighborhood can burn anywhere from 400-600 calories.  If you get a group of more active family members to join you, how about trying a run?  You can even incorporate a little strength training by jogging to your local park and doing some calisthenics exercises (push-ups, sit-ups, pull-ups, etc.).  A park is a great place to do interval training.  Interval training incorporates bouts of cardiovascular activities with resistance training exercises.  It’s great because you have benches and monkey bars that you can do exercises on to create your own circuit.  What can you do if your family is a little more competitive?  How about a game of touch football to burn off some calories before your Thanksgiving feast?  It’s something that everyone can get involved with and brings out a little friendly competition amongst your family members. 

Just about every city in America has some type of Turkey Trot 5k on Thanksgiving morning.  That is THE best thing to do on Thanksgiving if you have no willpower for candied yams and mashed potatoes.  A 5k is 3.1 miles and regardless of your fitness level you can participate.  You can walk it or run it and who knows, you may even get a medal out of it.  More importantly, you may even burn enough calories to get that second slice of pumpkin pie.

Happy Thanksgiving!!
 
 

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.

 
   

Lately, most media we see regarding health and fitness focuses on  the obesity epidemic and it's implications on health.  Numerous studies show that obese people have higher rates of cardiovascular disease, diabetes, osteoarthritis of the knee, gall bladder disease, and some cancers than normal weight people. Although most medical professional recommend weight loss to ameliorate disease, research conducted at The Cooper Institute suggests that fitness, not fatness, is the more important issue. The Aerobics Center Longitudinal Study (ACLS) followed 25,389 men from an initial examination to the date of their death. All participants were measured for height and weight, completed a demographic and lifestyle questionnaire, and took a maximal exercise test on a treadmill. Each man was assigned a fitness category based on his treadmill test performance. The least fit 20% were classified as "low fit”  the highest 20% as "highly fit." They were also grouped into BMI categories of less than 27, 27-30 or greater than 30 (obese).

Surprisingly, the data showed that death rates for men with low fitness levels were higher regardless of their BMI category suggesting that cardiovascular fitness is a more powerful predictor of mortality than BMI. In fact, the study found that low-fit men with a BMI of less than 27 were at a greater risk for death than high-fit men with a BMI of greater than 30. Additional research concluded that the percentage of a person's body fat weight did not seem to matter in predicting all-cause mortality after cardiovascular fitness is taken into account.

Indeed, when an individual participates in regular cardiovascular exercise their weight and body-fat percentage are very likely to decrease. The moral of the story is that it is not necessarily the body-fat that accounts for the increased risk in disease but the behaviors (sedentary lifestyle) which may have led to it's accumulation. As noted by the study's lead investigator, Steven Blair, "Thinness is fine if you want to be a swimsuit model. But, as our research shows, you are better off being fit and having a fat waist than having a small waist and being unfit."

 
 

 

 

In the News

 

Has life just been too busy to read the Health and Fitness section of your newspaper or online news site? Let us provide you with a few highlights of what's made the news lately.

Surviving the Holidays
We are entering the food-a-palooza time of year, otherwise known as the holiday season. For the next eight weeks, we'll be faced with more cookies, dips, and cheese trays than we see during most of the rest of the year combined. Everything looks so good, so tasty, and so tempting, and it's so easy to overdo it.

Gina Henke, communications director for the Akron, Ohio, area chapter of the American Heart Association, said the group encourages all Americans to adopt a heart-healthy diet, rich in fruits, vegetables, and lean meats. "We're trying to raise awareness about the importance of making healthy food choices," said Rella Rotondo, a registered dietician with Summa Akron City Hospital, who volunteers for the heart association. Rotondo was able to offer a few tips on surviving the holidays without packing on the pounds.

Her first rule: Don't skip breakfast. When you don't eat breakfast, you're going to be hungry by mid-morning and that will make you easy prey at 10 a.m. for that tray of cookies someone brought into the office. Rotondo said some folks rationalize that if they skip breakfast, they can save those calories for snacking. But it's a bad idea, she said. In general, breakfast-eaters weigh less than those who skip the first meal of the day, and find that they have better mental performance too.

Second: Maintain a regular eating schedule. Try to eat every five hours. If you eat a good breakfast, by lunchtime you should be hungry and you need to eat again. Waiting longer than five or six hours between meals leads to bad eating. "When we get overly hungry is when we make poor food choices," she said; we'll eat the most convenient food, which isn't usually the healthiest.

Third: Make better food choices. Eat more fresh fruits and vegetables and more fish. Reduce the amount of processed foods you eat to reduce your sodium intake, and increase the amount of fiber in your diet. When you're at a holiday party looking over the buffet tables, remember to go easy on the cheese. Try to fill your plate with mostly vegetables, and skip the dip. Plain boiled shrimp is a good option because it's low in fat and calories, although it does contain cholesterol. Cheese is full-fat, so unless you are using cheese to replace other proteins in your diet, skip it.

Finally: Watch out for cocktails. Alcoholic drinks can pack a wallop of calories. Popular holiday drinks like coffee-flavored liqueur with cream can contain as many calories as a slice of cheesecake. While we may not eat two pieces of cheesecake, we often don't hesitate to have two high-calorie cocktails. Keep alcohol consumption to one or two drinks and try to lighten them up. Use diet sodas, water, or tomato juice as a mixer instead of pop or high-sugar drinks like cranberry. Opt for a glass of wine or a wine spritzer, which is half wine and half sparkling water, to save calories, Rotondo said.

All of these small changes, over time, will add up to big benefits, she said. "That's really what the campaign is about, making small changes each day which result in big changes overall."

Source: The Miami Herald