If you cannot see this newsletter click here.

   
     
  What's Happening?
   
 

Mini Canes Recreational Sports Camp Starts June 11
The Mini Canes Recreational Sports Camp starts Monday, June 11 and runs through Friday, August 3. Centre Court will not be available for use during that time. In addition, camp will utilize the main gymnasium and half of the pool Monday - Friday, 8 a.m. - 4:30 p.m.

Pilates Session II Registration Begins June 25
Registration for the second summer session of Pilates begins on Monday, June 25 with classes starting on Thursday, July 5. Registration is on a first-come, first-served basis and must be done in person. The Pilates schedule will be available here on Monday, June 18.

Yoga and Studio Cycling Summer Pass Prorate
Summer 2012 passes for yoga and studio cycling will be prorated to $30 for student members and $42 for non-student members on June 26. Semester passes allow unlimited access to scheduled classes through August 24, 2012. Visit the Sales Office in the Wellness Enrichment Suite Monday - Friday, 7:30 a.m. - 8 p.m. to purchase your passes.

Register for a Community Class!
Registration for the second summer session of community classes begins on Monday, June 25 with classes starting on Saturday, June 30. Classes include belly dance, salsa, tennis, adult aquatics, youth aquatics, tennis lessons and much more. Registration is on a first-come, first-served basis.  If there is space in the class you may try the first scheduled class for free.  Click here to view the Community Class schedule. 

Herbert Wellness Center Closed on July 4
The Herbert Wellness Center will close on Wednesday, July 4 in observance of Independence Day. Regular building hours resume Thursday 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.

Follow us on Facebook!
Do you know the Herbert Wellness Center has a Facebook page? Visit www.facebook.com/herbertwellnesscenter and like our page for updates on what's going on in the facility, special classes, promotions, contests, fit tips, and more!

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).

   
 

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

  • June 6 - 9: High school graduation ceremonies
  • June 15 - 17: Sesame Street Live
  • June 30: MMA event 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: Sausage and Pepper Skewers
Summer's a great time to grill outside (or inside) and enjoy time with friends and family. Why not try this lightened up recipe for Sausage and Pepper Skewers the next time you find yourself manning the grill?

   
 
  • 1 cup cous cous
  • 2 bell peppers (red and yellow), cut into chunks
  • 1 (12-ounce) package chicken sausage (preferably garlic flavored), cut into 1-inch pieces
  • 1 large red onion, cut into chunks
  • 1 cup cherry tomatoes
  • 3 tablespoons extra virgin olive oil
  • salt and pepper to taste
  • 1/4 cup fresh parsley
  • 1/4 cup fresh cilantro
  • 4 scallions, roughly chopped
  • 1 tablespoon white wine vinegar
   
 

Soak eight 8-inch skewers in water, at least 15 minutes. Preheat a grill or grill pan to medium high. Prepare the couscous as the label directs.

Meanwhile, toss the bell peppers, sausage, onion, and tomatoes in a bowl with 1 tablespoon olive oil; season with salt and pepper. Thread onto the skewers, alternating the sausage and vegetables. Grill, turning, until the vegetables are slightly softened and the sausage begins to brown, 6 to 7 minutes.

Meanwhile, puree the parsley, cilantro, and scallions in a blender with the remaining 2 tablespoons olive oil, the vinegar, and 2 tablespoons water. Season with salt and pepper. Brush the skewers with some of the pesto and continue to cook, turning, until the tomatoes are tender and the sausage is charred, 6 to 7 more minutes.

Toss the couscous with half of the remaining pesto and season with salt and pepper. Serve with the skewers and the remaining pesto, for dipping.

Yields 4 servings.

Per serving: Calories 396; Fat 13 g (Saturated 2 g); Cholesterol 56 mg; Sodium 356 mg; Carbohydrate 45 g; Fiber 5 g; Protein 24 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. Change up your workout with a few Mountain Climbers:

 
 
 
 

 

 

Muscles worked: quads primarily, chest, hamstrings, and shoulders additionally

Step 1: Begin in a push-up position, supporting your weight by your hands and toes.

Step 2: Flex the knee and hip of one leg until the knee is just under the hip. Explosively reverse the positions of your legs, extending the bent leg until it is straight and supported by the toe, and brining the other foot up with the hip and knee flexed.

Step 3: Repeat, alternating for 20-30 seconds.

 

 
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.
 
 

.

Q: It’s the summertime and I have been working out since the New Year.  I’m worried that with all the summer barbecues and holidays that my hard work is going to go to waste.  How much does alcohol impact a workout?

A: Happy summer indeed!  Before I answer your question about alcohol and exercise I want to point out that I’m not saying don’t do it in moderation if you are of legal age.  One should never use alcohol as a pre-workout drink and definitely never behind the wheel to the gym or any other place for that matter.  Now on to your answer: Alcohol can cause you to lose focus during your workout and cause you to not pay attention to your surroundings.  Fitness centers, like the Herbert Wellness Center, are a very busy area with people participating in various high-risk activities where the risk is not only to them but those around them as well.  Imagine yourself slightly tipsy trying to navigate this space.  Not safe for anyone.  This is just one of the issues that alcohol can cause.  What about your actual workout and fitness goals? Alcohol effects hydration, recovery, and muscle growth.  Remember, in order to lower your body fat percentage, you need to lose body fat.  One way of burning additional calories is to increase your muscle mass.  This will be a challenge with alcohol because you will have to work that much harder.  Alcohol does provide some health benefits (raises HDL, increases insulin sensitivity, and improves factors related to blood clotting) but with each drink you consume, you’re also consuming a lot of empty calories.  Here is what happens to your body and workout 1-2 days after you’ve consumed alcohol:

  • Hydration - your kidneys have to work harder to filter the alcohol and therefore you will be more dehydrated
  • Mental function - slows glycogen (stored carbohydrates) metabolism and therefore you will have less energy/focus
  • Muscle growth - hinders the absorption of protein in the body
  • Cardiovascular - recovery between sets is more challenging
  • Strength - no energy + no focus = no strength
  • Energy - slows metabolism of nutrients that provide energy
Remember, this is not to discourage you from enjoying a nice cold beer with your grilled hamburger (or veggie burger!) but to put it in perspective so you can keep moving in a positive direction towards your fitness goals.
 
 

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.

 
   

According to a new study published in Hypertension, moderate exercise can lower blood pressure even if you are genetically predisposed to this condition. This study of more than 6,000 people found that those who had a parent with high blood pressure but were highly fit were 34 percent less likely of developing high blood pressure when compared to those with a similar family history but were less fit. Previous research has shown that genetics may explain 35-65% of variability in hypertension in individuals. This current research provides more evidence that regular exercise is beneficial against hypertension even in individuals who feel they are “obligated” to get it!

 
 

 

 

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.

USDA: Healthy Food Isn't Really More Expensive
We have many excuses for not eating healthy: I’m too busy. I don’t live near a grocery store. I can’t afford healthy food. I don’t know how to cook. A new study from the U.S. Department of Agriculture’s Economic Research Service is taking one of those excuses off the table. Previous studies have shown that eating junk food is cheaper than eating healthy food. But Andrea Carlson, lead author for the USDA study, said the way those researchers measured cost-effectiveness skewed the results.

Carlson and her team analyzed 4,439 foods in three different ways – price per calories (as previous studies had done), price per edible gram, and price per average portion. Retail prices were based on Nielsen Homescan data. The average portion was determined from the National Health and Nutrition Examination Survey. The researchers found that when they used the price per calories analysis, fruits and vegetables appeared more expensive. “But this changes when you use other two,” Carlson said in a press call Wednesday.

For instance, take a chocolate glazed donut. Each donut is probably about 240 calories, and you could probably eat two or three of them with no problem (and just a teensy bit of guilt). Then take a banana with about 105 calories. If these two cost the same, the banana is more expensive per each calorie eaten. But you’ll probably only eat one and feel a lot fuller afterward, Carlson said. That makes it cheaper per edible gram and per the average portion.

“Many have raised concerns that those of modest means … can’t afford a healthy diet,” said Kevin Concannon, the USDA under secretary for food, nutrition, and consumer services. “The good news I take away from the study is that is not necessarily the case.” Concannon said the study shows that carrots, onions, pinto beans, and mashed potatoes are all less expensive per portion than ice cream, sweet rolls, pork chops, and ground beef. In fact, protein foods and food high in saturated fat, added sugars and sodium were all more expensive than fruits, vegetables, dairy, and grains based on these methods.

“This is great news for all getting by with a limited food budget,” he said. “You don’t have to compromise good nutrition.” The bottom line, Carlson said, is that there is a range of prices for any type of food you buy. You can find expensive produce and inexpensive produce, as well as expensive and inexpensive junk food.

And while cost is a common excuse offered for not eating nutritionally, it’s not the only barrier. Food deserts make it difficult for some in the U.S. to access fresh produce, and others just don’t want to make the effort.

“Taste always is the first thing people consider when choosing food,” Carlson said.
The USDA offers tips for consumers on how to eat healthy on a budget. For meal plans and more, visit ChooseMyPlate.gov

Source: CNN