Congratulations to Norm for participating in this weekend's Dolphins Cycling Challenge!
 
     
  What's Happening?
   
 

Yoga and Studio Cycling Semester Pass Prorate
Fall 2012 semester passes for yoga and studio cycling have been prorated to $30 for student members and $48 for non-student members. Semester passes allow unlimited access to scheduled classes through January 13, 2013. Visit the Sales Office Monday - Friday, 7:30 a.m. - 8 p.m. to purchase your passes.

Out of the Darkness Walk to Prevent Suicide
The 2012 Out of the Darkness Walk to Prevent Suicide will be this Sunday, November 11 at 9 a.m. Sponsored by the American Foundation for Suicide Prevention, the annual Out of the Darkness walk helps shed light on this important topic, working to erase the taboo of talking about suicide and increasing awareness within the community. Register online at www.outofthedarkness.org, team name "UM LIFEGUARDS" or onsite at the event. For more information call 305-284-5511.

Zumba Percussion Sunday
Feel the beat of the drums and experience Zumba in a whole new way! Join us next Sunday, November 18 at 5:30 p.m. for a special Zumba class featuring live percussionists from the Frost School of Music. As with all of our Zumba classes, this class will be offered for free on a first-come first-served basis to anyone with a current Herbert Wellness Center membership. Purchase a guest pass if you'd like to bring along a friend.

The Clothesline Project
Speak out against dating and domestic violence by joining the Sexual Assault Response Team (S.A.R.T.), No Zebras (Canes Against Sexual Assault), and Counseling Outreach Peer Education (COPE) on Wednesday, November 14, 11 a.m. - 3 p.m., for the Clothesline Project. One in for women and one in nine men suffer physical or emotional violence at the hands of an intimate partner. The Clothesline Project addresses the issue of violence against women. It is a vehicle for women affected by violence to express their emotions by decorating a T-shirt. They then hang the shirt on a clothesline to be viewed by others as a testimony to the problem of violence against women. For more information call the Counseling Center at 305-284-5511.

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 - Seasonings for Home and Gifting
Tuesday, November 13, 6:30 - 8:30 p.m., Chef Lori, Instructional Kitchen. Menu: Moroccan Spiced Goat Cheese; Tuscan Spice Rub; Middle East Spice Blend; Chai Spiced Cookies. Cost (including hands-on instruction, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Heartsaver CPR with AED
Tuesday, November 13, 5 - 7 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 - $35, non-student members - $40, non-members - $45.

Meditation Classes - The Jewels of Happiness
Monday, November 19, 7:30 - 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. While no payment is required, we ask participants to RSVP so we know how many people to expect.

 
   
 
  Tips for a Healthier
 

Health-E-Cooking: Slimmed Pumpkin Pie
Thanksgiving is just around the corner. For many watching their diets, the start of the holiday season can create a lot of anxiety about sticking to their plan. It's important to remember that you can still enjoy the holiday without going overboard. It's OK to have a few indulgences for a special meal. It's also nice to be able to make some slimming cuts to help bring down our guilt level. What's Thanksgiving without pumpkin pie? This slimmed down version cuts the typical 400 calorie slice to 265 calories. Click here for more tips about how to enjoy your favorite holiday meals with fewer calories.

   
 

Ingredients

Crust:

  • 3/4 cup all purpose flour
  • 1/2 cup cake flour
  • 1 1/2 tablespoons granulated sugar
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon fine salt
  • 1/4 cup cold butter (1/2 stick), diced
  • 1 large egg white
  • 1/4 teaspoon apple cider vinegar
  • 2 tablespoons ice water
  • Vegetable cooking spray

Filling:

  • 1 (15-ounce) can pumpkin puree
  • 1 (12-ounce) can evaporated skim milk
  • 3/4 cup dark brown sugar
  • 2 large eggs, lightly beaten
  • 1/4 teaspoon finely grated orange zest
  • 2 tablespoons dark rum
  • 1 tablespoon cornstarch
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground ginger
  • 1/4 teaspoon freshly grated nutmeg
  • 1/4 teaspoon fine salt

 

   
 

To make the crust: In a food processor, pulse the flours, sugar, baking powder, and salt until combined. Add the butter and pulse the mixture until it resembles cornmeal mixed with pea-sized bits of butter, about 10 times. Add the egg white, vinegar, and water, and pulse 1 or 2 times; don't let the dough form into a ball in the machine. (If the dough is very dry add a couple of teaspoons of cold water.) Remove the bowl from the machine, remove the blade, and bring the dough together by hand. Form the dough into a disk, wrap it in plastic wrap, and refrigerate at least 1 hour.

Lightly spray a 9-inch pie pan with oil. On a lightly floured surface, roll the dough into a thin disk, about 13 inches in diameter. Transfer the dough to the prepared pie pan and trim the edges, leaving about one inch hanging over the edge. Tuck the overhanging dough underneath itself to form an edge even with the rim. Flute the edge as desired. Freeze the crust for 30 minutes.

Preheat the oven to 400 degrees F. Line the crust with foil and fill with pie weights. Bake on the center rack until firm and just cooked, about 20 minutes. Reduce the oven temperature to 350 degrees F. Lift the foil to remove the pie weights, return to the oven, and bake until golden, about 10 minutes.

Meanwhile, make the filling. In a large bowl, whisk the pumpkin, evaporated milk, brown sugar, eggs, orange zest, and rum. In a small bowl, combine the cornstarch, cinnamon, ginger, nutmeg, and salt. Sift the dry ingredients over the pumpkin mixture and whisk until thoroughly blended. Pour the filling into the prepared crust and bake until the filling is just set but not cracked, about 1 hour. Cool on a rack, serve warm or at room temperature.

Slim down tips

  • Spray the pie tin with vegetable cooking spray to assure easy serving
  • Top with 2 tablespoons of fat free frozen vanilla yogurt for an additional 23 calories
  • This is a large serving (for comparison sake) - cut pie into 10 or 12 pieces instead of 8

Yields 8 servings.

Per serving: Calories 265; Fat 7 g (4 g sat); Protein 8 g; Cholesterol 70 mg; Sodium 242 mg; Carbohydrates 41 g; Fiber 2 g;

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 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.

 
 
 
 

 

 

Squat - Machine 4

Step 1: Stand on the platform, grabbing a handle in each hand while facing away from the machine. Stand with your feet shoulder-width apart. This is your starting position.

Step 2: Keeping your back straight, squat down until your knees are parallel to the platform.

Step 3: Slowly return to the starting position, keeping your knees slightly bent at the top. 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: I don’t have someone to workout with and I wanted to do something high intensity because I’m bored with my workout.  Do you have any suggestions?

A: Hopefully you will ask one of the Fitness Room staff to assist you if you are lifting heavy or near fatigue after multiple sets.  There’s a way to change the intensity of your workout routine without having to learn any new exercises.  The way to do this is to focus on the eccentric (lengthening) contraction of your workouts.  Eccentric contraction is the part of a movement when the joint angle is increasing back to your starting position.  Most people call this type of exercise “negatives.”  Whether you realize it or not, your muscles are still contracting even when you are straightening them out.  The ratchet action of the muscle fibers releases slowly in a controlled movement.  This type of movement causes more tears in the fibers.  During recovery, the fibers heal themselves stronger and thus increase muscular strength.  This is something you’ll definitely want to do with someone spotting you, especially if you’re using free weights (you can do this on circuit machines safely).  The easiest way to focus on the “negative” part of your contraction is to double the time.  For example, if you’re doing a bicep curl and the contraction part takes you two seconds to perform; the extension part should take you four seconds.  More than likely, you won’t be able to do the same amount of repetitions as you’re used to and yes, it will hurt.  You’ll need to allow more time to recover between your lifting days but the end result will be a stronger U.  Remember to replenish with a good source of protein after you lift to maximize your recovery.  If you have any questions about exercises, please see me or one of the Fitness Room staff on duty.  Happy lifting!

 
 

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.

 
   

New research led by the University of California (UC) Davis found accelerated brain aging among young middle-aged people with high blood pressure. The researchers say their findings emphasize the need for "early and optimum control of blood pressure." Senior author Charles DeCarli, professor of neurology and director of the Alzheimer's Disease Center at UC Davis, and colleagues, describe how they found evidence of structural damage in white matter and volume of gray matter in the brains of hypertensive and pre-hypertensive people in their 30's and 40's that suggests vascular brain injury "develops insidiously over the lifetime with discernible effects." The study is thought to be the first to show structural damage to the brains of people in young middle age as a result of high blood pressure. Such damage has been linked with cognitive decline in older people.

Normal blood pressure is up to 120/80 ("one twenty over eighty:" the first number being the systolic pressure, when the heart is contracting, and the second being the diastolic pressure, when the heart is resting). Prehypertension lies in the range 120-139/80-89, while blood pressures above 140/90 are classed as high (hypertension). High blood pressure is linked to a 62% higher risk of cerebrovascular disease such as ischemic stroke, and a 49% higher risk of cardiovascular disease. It is the single greatest risk factor for premature death in the US, where it affects some 50 million people.
Previous studies have shown links between high blood pressure and a raised chance of brain injury and wasting away (atrophy), which in turn leads to reduced ability in thinking and memory, and a greater risk of developing dementia. High blood pressure is therefore indirectly an important risk factor for cognitive decline later in life, but it is a modifiable one because it can be treated.

*This "Did You Know" article was written by exercise physiology senior Daniel Uddin

 
 

 

 

In the News

 

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

Soda Falls Flat: Soft Drinks Linked to Health Risks
Sodas may not sport the obvious dangers (or the kick) that a liter of scotch or a kilo of cocaine represent, but health advocates, researchers, nutritionists and, increasingly, government officials are speaking out ever-louder about the perils of consuming too many of these sugary soft drinks. New York City has barred the sale of large-size sodas in restaurants and concession stands. Banned in Boston are full-calorie sodas and soda advertising in city buildings. And it was front-page news when it was learned Chicago and San Antonio will get some of the nation's first soda machines featuring calorie-count listings as part of an effort to win a $5 million grant from a national beverage lobbying group to reward city workers for living more healthily. "The point about sodas is they are an easy target for public health intervention," said Marion Nestle, a nutritionist, New York University professor and influential author of What to Eat. "All they are is sugar and calories. There's no redeeming feature. The last thing Americans need is extra calories."

Nor, soda's opponents add, do Americans need increased risk of obesity, diabetes, heart disease, tooth decay and other problems. "People need to step back and look at their health," said Michelle Dudash, a Scottsdale, Ariz.-based registered dietitian, author and nutritionist. "If you're overweight, cut back on the soda. "If you have weak tooth enamel, cut back on the soda. If you have a risk of heart disease, cut back on the soda."

Wrapping all these concerns up into one brand-new animated short film is the Center for Science in the Public Interest, the nonprofit health advocacy group based in Washington, D.C. The film "takes back" the polar bear, one of the most popular figures ever used in soft drink advertising, to illustrate what too much soda drinking might lead to. The Real Bears follows a cartoon polar bear family swilling soda as they huff and puff across the ice cap as a catchy tune by Jason Mraz plays in the background. It quickly becomes clear the family is having trouble getting around. Little Boy Bear is too fat to catch a fish through a hole in the ice, while his sister loses a tooth to soda-induced decay. Papa Bear suffers from obesity, which leads to diabetes, which leads to impotence. Only after Papa's leg is lopped off (you might want to watch the film first before sharing with the kiddies) does the polar bear family wake up and pour their sodas into the sea. "This is the unhappy truth about soda. It wasn't so bad when soft drinks were the occasional treat," reads a statement at the film's website (therealbears.org). "But now sugary drinks are the No. 1 source of calories in the American diet."

Here are some of the things top nutritionists and dietitians want you to think about next time you're thirsty and reaching for yet another soda or sweet drink:

Swear off the sugar, not the bubbles: "Soda is not the only culprit," said Andrea Giancoli, a dietitian based in Hermosa Beach, Calif., who is a spokeswoman for the Academy of Nutrition and Dietetics. Watch out, she said, for fruit drinks, bottled ice teas, energy drinks. Some of these drinks can have as much sugar — or more — than soda, she said. Read the labels. "We are getting way too much added sugar in our diet," she added. "If you drink one 20-ounce sugar-sweetened beverage a day on top of your regular diet, that would be an extra 250 calories every day. You could gain 26 pounds in a year." What to do? If it's the bubbles you crave, consider this advice from Lara Ferroni, the Portland, Ore.-based food writer and author of the new book, "Real Snacks: Make Your Favorite Childhood Treats Without All the Junk." She recommends spiking club soda with a few drops of nonalcoholic bitters. These bitters, available in a variety of flavors including orange, lemon and rhubarb even, add flavors without a lot of sugar," she said.

Don't supersize it: Once upon a time, a 12-ounce serving of soda was considered enough. Now, as Nestle notes, even the "small" soda at the movie theater is pretty darn big.
"People are not getting 20-ounce sodas, they're getting 40-ounce sodas that can have the same amount of calories as a meal," agreed Dudash, author of the upcoming book, "Clean Eating for Busy Families." It's important, she added, to "prioritize" those calories to focus on good-for-you foods and drinks that provide nutrients, fiber, protein, vitamins.

Diabetes and heart disease: Papa Bear's travails vividly connect soda drinking to being overweight to eventually getting diabetes. The film cites a 2010 article in the journal Diabetes Care, which reported drinking one or two sugary drinks a day can increase the risk of Type 2 diabetes by 25 percent. The other concern, Giancoli said, is heart disease. Metabolic syndrome, a precursor to heart disease, is a "cluster" of symptoms — obesity, high blood sugar, hypertension, high triglycerides and low levels of so-called "good" cholesterol — that can, if not caught in time, lead to both cardiovascular disease and Type 2 diabetes in people who don't have diabetes already.

Tooth decay: Phosphoric acid gives soda that "zippy taste," Dudash said. But that acid can also be corrosive to the protective enamel found on your teeth; decay results.
There are other foods and ingredients, like citrus and citric acid, that can also be hard on the tooth enamel, but Dudash said at least these items offer something in return the body needs, be it fiber, vitamin C or folic acid.

Wean kids off soda, sugary drinks. "Soft drinks of any kind do not belong in young children's diets," declared Tina Ruggiero, a registered dietitian in Tierra Verde, Fla. Growing bodies and minds need lots of nutrients, she said, adding, "There's no room for that junk." At most, Ruggiero said soft drinks could be an "occasional treat" for children between the ages of 8 to 10. But, she said it's best not to have soft drinks around at all.

Diet soda doesn't let you off the hook. Studies are mixed; some say these drinks may help with weight loss while others claim they can increase the possibility of stroke and metabolic syndrome. Ruggiero said men who drink diet sodas might be more at risk for cardiovascular disease. "That doesn't mean one diet soda a day will lead to a heart attack, but there's some sort of connection," she said.

Source: The Miami Herald