What's Happening?
   
 

Community Class Registration Ends Friday
There are a few days left to register for the first session of community classes before registration closes on Friday, September 14. Classes include belly dance, salsa, tennis, adult aquatics, Capoeira, youth aquatics, and our brand new Bollywood dance style class - Masala Bhangra.  Click here to visit the course catalog.  Sign up in the Sales Office Monday - Friday from 7:30 a.m. – 8 p.m. If you would like to try a class before registering you can attend the first scheduled class for free!

Dolphins Cycling Challenge Spin-a-Thon
On Saturday, November 3, the Herbert Wellness Center is hosting a “Spin-A-Thon” in support of the Dolphins Cycling Challenge (DCC). The DCC is a community-wide fundraising event to support the UM Sylvester Cancer Center. The Spin-A-Thon is for UM students only and will take place in the atrium from 4 p.m. to 10 p.m. Student organizations are encouraged to form a team of “virtual riders” to spin for six hours to raise money for cancer research. The fundraising goal for each team is a minimum of $2,000. All participants can eat in the dining hall at the end of the event and the winning team will receive a special prize! To participate in the virtual ride, visit the DCC website.

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 - A World of Noodles
Monday, September 17, 6:30 - 8:30 p.m., Chef Lori, Instructional Kitchen. Menu: Arugula Caraway Pesto Pasta; Soba Noodles with Spring Vegetables; Pancit Bihon; Turkish Bison Pasta. Cost (including hands-on instruction, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Heartsaver CPR with AED
Monday, September 24, 2 - 4 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.

Cooking Class - Keeping Up with Korea
Monday, September 24, 6:30 - 8:30 p.m., Chef Lori, Instructional Kitchen. Menu: Mandu (Korean Dumplings); Chapchae (Stir-Fried Sweet Potato); Korean BBQ Tofu; Dak Bulgogi (Korean BBQ Chicken). Cost (including hands-on instruction, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Meditation Classes - The Jewels of Happiness
Tuesday, September 25, 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.

Heartsaver First Aid
Wednesday, September 26, 3 - 5 p.m., Classrooms. Heartsaver First Aid is a classroom, video-based, instructor-led course that teaches students critical skills to respond to and manage an emergency in the first few minutes until emergency medical services (EMS) arrives. Students learn skills such as how to treat bleeding, sprains, broken bones, shock, and other first aid emergencies.. Cost: student members - $35, non-student members - $40, non-members - $45.

 
   
 
  Tips for a Healthier
 

Health-E-Cooking: Coconut Shrimp with Fiery Mango Sauce
Just because food is healthy doesn't mean it has to be bland. Test your heat tolerance with this recipe for Coconut Shrimp with Fiery Mango Sauce

   
 

Ingredients

Sauce:

  • 1 teaspoon canola oil
  • 2/3 cup finely chopped onion
  • 1/2 teaspoon grated fresh ginger
  • 1 garlic clove, minced
  • 1 (12-ounce) can mango nectar
  • 1/4 scotch bonnet pepper, unseeded
  • 1 1/2 teaspoons fresh lime juice
  • 1/8 teaspoon salt

Shrimp:

  • 28 jumbo shrimp (about 1 /12 pounds)
  • 1/2 cup flaked sweetened coconut
  • 1/2 cup panko (Japanese bread crumbs)
  • 1/3 cup cornstarch
  • 3 large egg whites, lightly beaten
  • 1/2 teaspoon salt
  • 8 teaspoons canola oil, divided
  • Cooking spray

 

   
 

To prepare sauce, heat a small saucepan over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add onion, ginger, and garlic; sauté 3 minutes, stirring frequently. Add nectar and pepper; bring to a boil. Cook 10 minutes or until reduced to 3/4 cup. Remove from heat; let stand 10 minutes. Place mixture in a blender; process until smooth. Stir in juice and 1/8 teaspoon salt. Cool.

Peel and devein shrimp, leaving tails intact; discard shells.

Place coconut in a food processor; pulse 6 times or until finely chopped. Add panko; pulse to combine. Place coconut mixture in a shallow dish. Place cornstarch in a shallow dish. Place egg whites in a shallow dish. Sprinkle shrimp evenly with 1/2 teaspoon salt. Working with 1 shrimp at a time, dredge shrimp in cornstarch, shaking off excess. Dip in egg whites; dredge in coconut mixture.

Heat a large nonstick skillet over medium-high heat. Add 2 teaspoons canola oil to pan; swirl to coat. Add 7 shrimp to pan; coat tops of shrimp with cooking spray. Cook shrimp 2 1/2 minutes on each side or until done. Repeat procedure 3 times with remaining oil and shrimp

Yields 4 servings.

Per serving: Calories 367; Fat 13.5 g (2.4 g sat, 6.5 g mono, 3.7 g poly); Protein 31 g; Cholesterol 252 mg; Sodium731 mg; Carbohydrate 29.5 g; Fiber 1 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.

 
 
 
 

 

 

Leg Raise - Machine 1

Step 1: Slide the toe of your shoe into the plastic holster. Hold onto the handrails while standing straight up. This is your starting position.

Step 2: Keeping your knee slightly bent, raise your leg as high as you can without leaning backwards. Hold at the top of this movement for a second.

Step 3: Lower your leg back down until it is parallel to or slightly behind the standing leg. Repeat this movement for a set of 10-15 repetitions.

*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’m a very active college student and recently suffered an injury to my hamstring.  How long do I have to wait before returning to activity?  Are there exercises or treatments I can do to speed up my recovery time?

A: Anytime someone who is active suffers an injury it seems like the end of the world.  All the things we enjoy that were simple and pain-free are now replaced with conscious-effort and pain.  Each person heals from injuries differently so it’s hard to say exactly how long it will take you to recover from your hamstring injury.  Hamstrings, the back of the upper thigh, tend to be a bit more challenging to heal because they are involved in most activities that you do throughout the day: sitting, standing, walking, bending, stair climbing, etc.  For me to tell you to rest it is impossible to do.  I would recommend not doing any type of resistance training for 2-4 weeks, if not longer, to allow your injury to fully heal.  Once you feel well enough to begin training again, START OFF VERY SLOWLY.  You won’t be able to pick up where you left off.  Hopefully with time, you will get your strength back and can get back to a challenging training level once again. Depending on how traumatic your injury is, you may need to use different modalities to assist you in your healing process.  The following are some of the most common that are easily accessible.

Ice:  Using ice is helpful if your injury has swelling and is an acute (recent within 48 hours) injury. Using ice around the swelling can help to decrease some of the pain associated with the injury.  You can also use ice on chronic injuries such as shin splints or tendonitis.  Use ice for only about 20 minutes.  Too much ice can do harm such as frostbite.

Heat (saunas, heating pads, and whirlpools/hot tubs):  Heat is helpful if your injury is chronic and is irritated after you perform an activity.  Heat can be used to warm up muscles and relax injured areas to prepare them for activity.  Heating pads or a warm wash cloth are the easiest ways to apply heat to an injured area however your Herbert Wellness Center offers additional ways.  In our pool area, we have two dry saunas and a whirlpool/hot tub that you can use prior to your activity.  Just as with ice, it is recommended that you don’t use heat longer than 20 minutes. 

Foam Rollers:  Foam rollers have begun to gain popularity in the mainstream as opposed to just a modality used by physical therapists and massage therapists.  Foam rollers are cylindrical pieces of Styrofoam, which can be made of different densities and diameters, for an individual to use directly on an injured area that has knots deep in the muscle fibers.  If you are larger and more muscular, a higher-density foam roller will work better for you.  If you are a smaller, less muscular person, a less-dense foam roller will probably feel less painful as you use it.  I’m sure it will be very easy for you to find these knots and once you do, roll over them in long movement across the entire limb until it feels better.  By doing the rolling yourself, you can control the intensity and duration of this “self-massage.”  You can roll before or after your workout.  Some people may even do both as part of their warm-up and cool-down/stretching routine.  The Herbert Wellness Center has foam rollers located in the stretching area of the fitness room available for use by our patrons on the stretching mats.  If you have questions about how to use the rollers on a particular area, please ask one of our fitness room staff to assit you.

Hopefully, through one or a combination of these modalities, you’ll be back in peak condition in no time.
 
 

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.

 
   

Everyone is well aware of the rise in obesity and the numerous health consequences associated with excess body weight.  What we tend to forget is that obesity alone is not the culprit but rather the behaviors associated with becoming obese that are the villains. A recent study shows that it is possible for obese individuals to be healthy and “metabolically” fit. This study published in the European Heart Journal showed that obese individuals with higher levels of cardiovascular fitness were also metabolically fit (lower blood pressure, lower triglycerides, etc.) and had the same low risk of heart disease and diabetes as many fit normal weight individuals. In fact, they were less likely to develop disease than normal weight individuals with lower levels of cardiovascular fitness.  This once again shows that fitness not fatness may be the true predictor of good health.  This has tremendous intervention implications as the behavioral process of getting active may be a bit easier than the outcome of weight loss.

 
 

 

 

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.

Acupuncture Works, One Way or Another
Many people with chronic pain swear by acupuncture, but skeptics of the ancient needle-based treatment have long claimed that it's little more than an elaborate placebo. A new study published this week in the Archives of Internal Medicine appears to at least somewhat vindicate the acupuncture believers. After re-analyzing data from 29 high-quality clinical trials dating back to the 1990s, researchers have concluded that the pain relief derived from acupuncture is partly real, in that it can't be ascribed entirely to the placebo effect.

The trials, which included roughly 18,000 people with chronic pain stemming from arthritis, headaches, or back and neck problems, all compared genuine acupuncture with one of two alternatives: treatment as usual, or "sham" acupuncture - a counterfeit (i.e. placebo) version of the treatment in which needles are inserted unsystematically. Pain relief of 50% or more on a 100-point scale - pain that drops from a 60 to a 30, say - is a commonly used standard of effectiveness in pain research. By this measure, the study found, the effectiveness rates for real acupuncture, sham acupuncture, and treatment as usual are 50%, 43%, and 30%, respectively.

"Most clinicians and patients would say a 50% success rate versus a 30% success rate for something like intractable chronic pain is actually pretty good," says lead author Andrew J. Vickers, a statistician at Memorial Sloan-Kettering Cancer Center in New York.

Acupuncture, which originated in China, involves placing needles in specific locations or "meridians" of the body in order to treat various ailments, especially pain. Acupuncture practitioners claim the technique relieves pain by modifying energy flow through the body.
"Acupuncturists talk about concepts coming from outside traditional biomedicine," Vickers explains. "Doctors will say, 'I didn't learn about energy flow in Physiology 101.'" The energy-flow theory has met with a great deal of skepticism in the United States and other Western nations, and researchers have failed to identify other, biological underpinnings for the treatment.

Dozens of clinical trials have sought to prove that acupuncture is more than a placebo by comparing the real thing with sham treatments, which in addition to misplaced needles can include electrical or laser stimulation designed to mimic pinpricks. The new study bolsters the evidence for acupuncture but doesn't quite put to rest the idea that patients are largely responding to the placebo effect, says Dr. Andrew L. Avins, an epidemiologist at the University of California, San Francisco and a research scientist at Kaiser Permanente, a large nonprofit health plan based in Oakland, California.

Although genuine acupuncture clearly benefited the study participants, Avins says, the fact that the effectiveness rate was much higher than treatment as usual but only slightly higher than the sham treatment suggests that most of the benefit associated with acupuncture is indeed attributable to the placebo effect. What's more, he adds, the modest difference between genuine and sham acupuncture may not be meaningful for the average real-world patient. "Acupuncture does appear to have some very small benefit above and beyond placebo acupuncture or sham acupuncture," says Avins, who wrote an editorial accompanying the study. "But the effects really are pretty small, and the majority of the effect is a placebo effect."

Acupuncture skeptics will likely seize on this point, Avins says, but the study findings don't mean that acupuncture doesn't work, or that doctors shouldn't refer pain patients for the treatment. Acupuncture, he suggests, should perhaps be viewed as a way of providing modest pain relief while also harnessing the placebo effect. "In the past, people have viewed placebos as negative things, (but) they could have some real benefits for patients," Avins says. "I would be hard-pressed to tell a patient who says they're benefiting from something that's 'just a placebo' to stop using it."

Source: CNN