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Dear Health-E-Living Subscriber,

For me, a new year is a time for reflection. How did I do in 2012? Anything I could have done better or differently? What about 2013? Do I want to make a New Year resolution? Notice I use the singular, not the plural. I recently heard on the news that in order to be successful, you should make just one resolution and it needs to be attainable (that means winning the lottery is out!) and you should tell someone your resolution so that you are held accountable. Sounds like good advice to me. I think I’ll tell my cat, Bentley. He’s almost human.

As I write this and reflect on the past year, I am reminded of another tragedy that has befallen our great nation—the Sandy Hook Elementary School shooting. It is hard to put into words the pain and sorrow the families of the victims and the community in general must feel. As I try to wrap my mind around such a tragedy, I can’t help but think that how we live our lives and how we treat the people we come in contact with EVERY day has profound consequences.

Living a wellness lifestyle means you embrace all seven dimensions—physical, emotional, spiritual, environmental, occupational, intellectual, and social. Five of the seven dimensions deal with our mental state. So what does that tell us? As someone who preaches the wellness philosophy, it tells me that as a society we’re not doing a very good job taking care of the non-physical aspects of our lives. Don’t get me started on our nation’s obesity rates; I’ll save that lecture for another time.   

I am proud that the Herbert Wellness Center offers so many programs and services to take care of our members’ physical needs. But I’m even more proud that we also try to take care of our members’ non-physical needs. That’s why this facility is called a wellness center and not a gym or fitness center. It’s true that research shows physical activity lessens stress and is good for your mental well-being, as long as steroids and other performance enhancing drugs aren’t involved, but is that enough? Did you know Lunthita Duthely, a University employee and student of Sri Chinmoy, offers FREE meditation classes throughout the year? Three massage therapists (one male and two female) are available for appointments Monday through Friday. Yoga and Tai Chi class offerings focus on the mind as well as the body. That’s just a few examples.

I encourage everyone reading this article to assess their emotional wellness. Do you blow your car horn over the slightest infraction? Did you snap at a loved one for no reason? Did you degrade an employee in front of others? If so, how do you think your behavior reflected on your character? Or make the person on the receiving end of your bad behavior feel?

Let’s all resolve to be kinder to each other in 2013. Adapt the “Canes Care for Canes” philosophy of looking out for one another. If we can stop just one more Sandy Hook, then we’ve been successful. I think I’ll go home and tell Bentley my New Year resolution; but first I’ll tell my wife. I want to be held accountable. How about you?

On behalf of the entire wellness staff, best wishes for a healthy, happy, and peaceful 2013!

Norm Parsons
Director

Happy (Belated) Birthday to Your Herbert Wellness Center!
The Patti and Allan Herbert Wellness Center celebrated an important milestone last week - the facility turned 17 years old on January 16! As we blow the candles out on our proverbial cake we wish that all of our members enjoy a happy and healthy year. We look forward to our 18th birthday next year when we'll finally be able to vote - Sebastian for president!

Studio Cycling, Yoga, or Both!
Our state-of-the-art cycling studio, which includes a 6-foot video wall and a mega sound system, has taken the indoor cycling experience to a whole new level. The yoga schedule includes a variety of yoga styles - Sivananda, Vinyasa Flow, Power, and Hatha. A semester pass costs $60 for student members and $96 for non-student members. The pass gives you unlimited access to scheduled yoga or studio cycling classes through the end of the semester. Can't decide which to purchase? Purchase a combo pass and receive a 50% discount on the second pass - $90 for student members and $144 for non-student members. To purchase your pass, visit the Sales Office located on the second floor Monday - Friday, 7:30 a.m. - 8 p.m. For more information call 305-284-LIFE(5433).

Community Class Registration Begins Monday
Registration for the first session of community classes begins on Monday, January 28. Classes include a variety of activities such as swim lessons for children and adults, salsa, belly dance, Capoeira, and more. This semester we are highlighting two new course offerings - Krav Maga, a self-defense system originally created for use by the Israeli Defense Forces, and Canes CrossCircuit, our answer to the high intensity interval training craze you've heard so much about. Take advantage of the "try before you buy" policy by attending the first scheduled class for FREE! Classes are open to everyone. Click here to view a schedule of course offerings. For more information call or visit the Sales Office on the second floor, 305-284-LIFE(5433).

Join the Farm Fresh Revolution
This spring Vitality U makes the healthiest choice the easiest choice by bringing Farm Fresh Miami organic produce club to the University of Miami campus. Now getting local, organic produce is convenient, inexpensive, and easier than ever! Take advantage of this great program to enjoy quality organic produce delivered right to you on campus for an excellent price. What do you get? 15+ lbs (half share $33) or 25+ lbs (full share $50) of thoughtfully varied organic fruits and vegetables (usually around 12 different items), depending on what is harvested that week. Pick-ups will be available in the UC Breezeway every other Thursday from 1 - 4 p.m. For more information or to sign up visit www.farmfreshmiami.com.

Lunch and Learn - What You Need to Know about Sports Concussions
Bring a brown bag lunch and learn "What You Need to Know about Sports Concussions." The discussion featuring Dr. Gillian Hotz is Thursday, January 31 at 12 p.m. Mark your calendar! For more information, contact Connie Nickel at cnickel@miami.edu.

The Herbert Wellness Center Joins the Eco- Friendly Digital Revolution
The Sales Office recently began delivering membership renewal notices via e-mail. While we work out the kinks of the new process, we will continue to also send your renewal notices via the U.S. Post Office. Want to receive your renewal by e-mail? Please make sure your record is up-to-date with the Sales Office by stopping in or calling 305-284-LIFE(5433).

Protect Your Property
As part of the UM community we like to believe that everyone on campus is trustworthy. Unfortunately, crimes of opportunity do happen. In response to recent vehicle break-ins on campus, the UM Police Department would like to remind you to protect your personal property by not leaving any valuable items in plain sight in your cars.

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 - Autentico Mexico
Wednesday, January 30, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Start the semester with a taste of Mexico! Learn to prepare authentic Mexican dishes. The menu includes chicken enchiladas with salsa verde, Mexican rice with tomato, onion, and herb salsa, and goat cheese filled poblano peppers. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Cooking Class - Sweets for Your Valentine
Tuesday, February 5, 6:30 - 8:30 p.m., Chef Lori, Instructional Kitchen. Sweets for your Sweetie? Learn to make delicious goodies to share with your loved one on Valentines Day. The menu includes chocolate hazelnut biscotti, strawberry almond cream cheese tart, and baked spicy brownie. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

 
   
 

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

  • January 27: Men's Basketball vs. Florida State at 6 p.m.
  • January 31: Lecture at 7 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: Veggie-Loaded Cashew Chicken
The end of January is nearing and you hopefully haven't abandoned your efforts to make your diet healthier. Have you been craving your favorite Chinese take out? Try this slimmed down recipe for veggie-loaded cashew chicken. Serve over brown rice for a comfort food that won't make you unhappy you ate it.

   
 

Ingredients

  • 1/2 cup fat free chicken stock
  • 1/2 tbsp. corn starch
  • 1 tbsp. reduced-sodium soy sauce
  • 1 tbsp. seasoned rice vinegar
  • 1/4 tsp. ground ginger
  • 1 cups quartered mushrooms
  • 1 cup chopped onions
  • 1 tsp. chopped garlic
  • 8 oz. boneless skinless chicken breast, cut into bite-sized pieces
  • 1/8 tsp. each salt and pepper
  • 1 cup snow peas
  • 1/4 cup unsalted roasted cashews
  • 2 tbsp. chopped green onions

 

   
  In a medium bowl, stir cornstarch into broth until dissolved. Mix in soy sauce, vinegar, and ginger.

Bring a wok (or large skillet) sprayed with nonstick spray to medium-high heat. Add mushrooms, onion, and garlic. Cook and stir until slightly softened, 5 - 6 minutes.

Season chicken with salt and pepper, and add to the wok. Add snow peas and cashews. Cook and stir for about 4 minutes, until chicken is fully cooked.

Stir sauce mixture, and add to the wok. Cook and stir until sauce has slightly thickened, about 2 minutes.

Top with scallions, and dig in!


Yields 2 servings.

Per serving: Calories 318; Fat 9.5 g; Protein 33.5 g; Sodium 863 mg; Carbohydrates 25 g; Fiber 3 g; Points Plus value - 8

Source: Hungry Girl

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 barbell rear delt rows:

 
 
 
 

 

 

Muscles worked: shoulders primarily, biceps, lats, and mid-back assist

Step 1: Standing straight, hold the barbell wider than shoulder-width with palms toward your body. Bend knees slightly and bend forward until your torso is parallel to the floor. This is your starting position. Make sure to keep the natural arch in your back.

Step 2: While keeping your upper arms perpendicular to your torso, exhale and pull the barbell up towards your upper chest while squeezing your rear delts.

Step 3: Inhale and slowly return to the starting position. Repeat for your desired number of repetitions.

Variations: You can perform this exercise using a Smith Machine or a T-bar row.

 

 

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 sure you’ve been asked this question a lot because it’s the New Year.  I wanted to know how to begin an exercise program.  I have no idea where to start.  Help!

A: Happy New Year!  Congratulations for wanting to take the first steps to a healthier, happier you.  Committing to making exercise a priority will be the hardest thing you do because most of us have very hectic lifestyles.  Change is good but not everyone likes it.  It takes time to feel comfortable implementing a new addition to your schedule but a positive attitude goes a long way. 

First thing's first: check with your doctor to make sure you can exercise.  Once your physician has cleared you, let people know you are exercising.  Hopefully you have a positive support system around you that will encourage you to exercise when your motivation is low and hold you accountable to the goals you’ve set.  There are even apps you can download on your smartphone that posts your workouts onto different social media sites.  It’s a great way to let the world know what you’re doing (talk about accountability) but also it can be a good way to challenge yourself especially if your friends are working out, too.  It can become a healthy competition amongst friends where everyone wins because everyone is getting healthier.

If your doctor has cleared you but you have some musculoskeletal issues or prefer supervision before you venture out on your own, you may consider personal training.  The Herbert Wellness Center has qualified and certified personal trainers available to help you out.  All the trainers are seeking degrees in Exercise Science, Athletic Training, or Physical Therapy at various degree levels.  And if you have a preference for a male or female trainer, we can accommodate that as well.

A new program that we’re excited about this year is our pilot program with the student group Vitality U.  This will be a female fitness class that teaches women (students only) how to workout.  There will be three different class topics offered twice in the spring semester at four different times during the week.  The goal of this class is to take the intimidation of strength training away and to educate women on some myths about exercise and nutrition.  Two of the classes will be activity classes held in the fitness room where participants will learn how to set-up equipment, spotting techniques, dynamic warm-ups, and foundation exercises for upper body, lower body, and core.  If all goes well, we’d like to implement a co-ed class next fall.  Check the fitness room for specific times.

Lastly, if you just need to get acclimated to our fitness room, we have Fitness Leaders who can give you an orientation to our equipment.  They can walk you through how to use a specific piece of cardiovascular equipment or show you how to use our Ibis Express.  The Ibis Express is a series of 11 pieces of selectorized machines that target each of your major muscle groups.  So even if you don’t know what to do specifically, you can come in and do that.  We also have workout cards that you can use to keep track of your sets, reps, and weights so you can continue to challenge yourself and make the most of your workouts.

I hope this answers your question and gets you moving in the right direction.  Good luck!
 
 

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.

 
   

Aerobic training may be better for overall fat loss. A new study from Duke University published in the Journal of Applied Physiology suggests that aerobic training (swimming, running, walking, biking, elliptical trainer, etc.) may be better for weight loss associated with a reduction in body fat. Though resistance training has long been believed to be more beneficial for those looking to improve body composition, aerobic training burns more calories and actually saves you time in the gym every week.  Though no one exercise is perfect for every health benefit, if you are looking to lose weight and keep it off, make sure you include 30-40 minutes of your favorite aerobic exercise every day.

This week’s DYK was written by exercise physiology senior Steven Raveesh.

 
 

 

 

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.

Self-Awareness is Key to Empowerment
We're all looking for answers on how to be healthy and happy, especially at the beginning of a new year. Bestselling author Caroline Myss (Sacred Contracts, Anatomy of the Spirit) says that a good place to start is by ditching a "me-me-me" attitude and being honest with yourself.

"We have a lot of mythologies that are promoted...about the American way and the American way of life," says Myss, whose latest book, Archetypes: Who are You? (Hay House), hits stores this month. "There's a theme of perfection and entitlement that has always been promoted up until now, and it's coming crashing down."

Most people are conflicted because, Myss said, they are living someone else's idea of what their life should be. In her new book she describes the personality types and challenges of 10 archetypes, such as "The Caregiver" and "The Queen/Executive." By being honest about our personal prototypes, Myss said we can better connect "our heads and our hearts to build our personal spiritual power."

Cultivating self-awareness is hard work, she adds. "Truth is simple, (but) living is not easy. ...But the rewards come from connecting to your true self - to who you really are." Here are some of Myss' types for an enlightening 2013:

  • Be aware of the labels you give yourself. The idea of archetypes can be intimidating. "Very few people would say 'I'm consciously thinking of my archetypal patterns,'" she said. "But people will say 'I'm just a rescuer," and that's an archetype. Or 'I'm just a nurturer, that's what I do.' When you discover your archetype, it's like being introduced to yourself at a very deep soul level."
  • Strive for balance. "If your life goes to one extreme, it will swing the other way," she said. "If you run and you get exhausted, the next day you are going to collapse - nature seeks balance. So if that's the case, you need to look at the way in which you make decisions. If I overspend, I will go into debt. I need balance in sleep, in relationships." Myss uses dieting as an example. "It's not important if someone looks and says 'I've got to lose weight.' That's the caboose in the train of your life. You have to understand the principles governing your life. If I find myself eating too much, I know I will replace that with an abundance of self-hatred, and that serves nothing. So I need to strive for balance. It's not about food. It's about balance."
  • Ditch affirmations. The emphasis on affirmations (reciting what you want) and vision boards (which display images of things you want to aspire to) is "complete nonsense," she said. "This is one of the reasons why the holistic health movement has really not worked. ...If you want energy medicine to work, you have to put energy into it: You have to get up and walk. You have to take action. ...There's a passivity and narcissism that goes along with the psyche that so many people have...(so) they will not have to do that work themselves. I can't tell you how appalling I think it all is."
  • Spiritual seekers aren't immune to the chaos. "Nobody is above having tragedy strike, or getting cancer, or losing a job," Myss said. "Just because you are on a spiritual path, that doesn't mean you're special. You're not special. People might think if bad things happen to them, that they aren't on the right path, (but) since when do you know what's best for you? Everything in life is a learning experience - the good, the bad. Everything."
  • Be in the world. "The modern mystic doesn't retire to a mountaintop," Myss said. It's a lot easier to sit in solitude than it is to deal in the world. You have to get out there and be in the world and be open to whatever is happening to you."

Source: The Miami Herald