What's Happening?

Court Closures
Please be advised that the indoor basketball courts will be closed for the following events:

  • February 21: Late Night Program (Main Gym)
  • March 1: College of Engineering Conference (Centre Court, Multi A)

Pilates Session II Registration
Registration for the second session of Pilates classes begins on Monday, February 25 and runs through Friday, March 1. Classes begin on Monday, March 4. Pilates is one of the many community classes offered at the Herbert Wellness Center that does not require participants to be members of the facility. Click here to view the course schedule and pricing. For questions contact Nikki Reifschneider at 305-284-8513.

2013 Mercedes Benz Corporate Run/Walk
Be a part of Team UM at the 2013 Mercedes Benz Corporate Run/Walk on Thursday, April 25 at Bayfront Park in downtown Miami. The party starts at 5:30 p.m. Click here for more information on the event and how to register. The deadline to join Team UM is Thursday, March 28. If you are interested in becoming a team leader contact Ashley Falcon at wellnesscenter@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 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:


Heartsaver First Aid
Monday, February 25, 4 - 6 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.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Tuesday, February 26, 12 - 4 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.

Cooking Class - Any Day Casseroles and Frittatas
Tuesday, March 5, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Learn to make a meal suitable for any day or occasion. The menu includes veggie lasagna with bechamel sauce; tomato, leek, and gouda frittata; and Cuban Sheppard's pie. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25. Don't forget to bring a container for leftovers!


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

  • February 27: Men's Basketball vs. Virginia Tech at 7 p.m.
  • March 1: Arena Football time TBD
  • March 6: Men's Basketball vs. Georgia Tech at 9 p.m.
  • March 9: Men's Basketball vs. Clemson at 2:30 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: Tomato Tortilla Soup
While our South Florida winter nights aren't all that brutal, sometimes it's nice to sit down to a comforting bowl of soup. This tomato soup boasts hints of Latin spice. Baked tortillas add texture without all the added fat from deep-frying.



  • 2 6-inch corn tortillas
  • 1 tablespoon plus 1 teaspoon canola oil
  • 1/4 teaspoon salt
  • 1 small onion, chopped (about 1 cup)
  • 3 cloves garlic, minced (about 1 tablespoons)
  • 1 small jalapeño pepper, seeded and finely minced
  • 1 teaspoon ground cumin
  • 3/4 teaspoon ground oregano
  • 4 cups low-sodium chicken broth
  • 2 (14.5-ounce) cans no salt added diced tomatoes, with juice
  • 1/4 cup fresh lime juice
  • 1/4 cup reduced-fat sour cream
  • 2 tablespoons chopped fresh cilantro



Preheat the oven to 375 degrees F.

Brush both sides of each tortilla with oil, using 1 tablespoon of the oil. Cut the tortillas in half, then cut each half into 1/4-inch wide strips. Arrange the strips on a baking sheet, sprinkle with the salt, and bake until crisp and golden, about 12 minutes. Remove from oven and set aside.

Heat the remaining 1 teaspoons of oil in a large heavy skillet over medium heat. Add the onion and cook for 5 minutes, stirring occasionally, until onion is soft and translucent. Add the garlic, jalapeno, cumin, and oregano and cook for 1 minute more. Add the broth and tomatoes, bring to a boil, then reduce the heat to low and simmer for about 10 minutes. Stir in lime juice.

Remove the pan from the heat and puree with an immersion blender or in 2 batches in a regular blender until the soup lightens in color but chunks of tomato remain, about 30 seconds. Serve the soup topped with the tortilla strips, a dollop of sour cream, and a sprinkle of cilantro.

Yields 4 servings.

Per serving: Calories 199; Fat 9 g (Saturated Fat 2 g); Protein 8 g; Sodium 298 mg; Carbohydrates 22 g; Sugar 8 g; Fiber 3 g; Cholesterol 8 mg

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 drag curls:




Muscles worked: biceps and forearms. Difficulty level: intermediate

Step 1: Grip a barbell with you palms facing away from your body and your elbows pinned to your torso. This is your starting position.

Step 2: Exhaling, drag the bar against your body. As you pull the bar up, your elbows will no longer be pinned to your torso but moving backwards. Remember to keep your shoulders down.

Step 3: Inhale and return to the starting position by dragging the bar down your body. Repeat for the desired number of repetitions.


  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: I gave up meat for the Easter season and I'm an avid exerciser.  I'm a little nervous about doing this since one of my goals was to gain muscle mass and now I've taken out a lot of protein in my diet.  How much will my workouts be effected and what can I do to replace the protein I'm not getting?

A: Drastic dietary changes can have an initial impact on the body at first but the body is a really efficient machine that can adapt to changes pretty quickly.  One of the first things you may notice is your energy level.  If your diet was fairly balanced between carbohydrates, proteins, and fats, you may not notice a change at all.  However, if you diet was heavier on the protein side, you may notice some fatigue during the day and when you workout.  You may feel as though you aren't able to perform to your previous levels but again, your body will adapt quickly and you will be back to peak performance soon.  If you weren't getting enough protein from sources other than meat, you may have some muscle atrophy.  This won't be significant and may only be noticeable to you.  This will be a good time in your life to introduce yourself to other sources of protein.  Vegetarians and pescetarians do it all the time.  Vegetarians mainly get their sources of protein through beans and peas (black beans, chickpeas, lentils, kidney beans, black-eyed peas, etc.), processed soy products (tofu, tempeh, texturized vegetable protein aka TVP), or nuts and seeds (almonds, cashews, pecans, peanuts, pistachios, etc.).  Pescetarians can obtain food from vegetarian sources plus seafood (catfish, haddock, salmon, snapper, tuna, etc.) or shellfish (clams, crab, lobster, mussels, calamari, etc.).  As always, the quality of your food source has a significant impact on how you feel.  Choose options lean and low in fat whenever possible.  If you make smart choices in your diet, you should be able to perform just as well as you did before and maybe even better.  People have reported better mental clarity and improved energy levels when they've cut meat out of their diet.  Best of luck to you during your 40 days and who knows, you may decide to keep it up longer.


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.


We often claim we don’t have enough time to exercise, but new research suggests that small amounts of activity - even as small as one- and two-minute increments that add up to 30 minutes per day - can be just as beneficial as longer bouts of physical exercise achieved by a trip to the gym. Researchers at University of Oregon studied participants who wore accelerometers, an objective tool to measure physical activity. Those who participated in the short bouts of activity could be moving as few as one or two minutes at a time. The people in the "short bouts" group had positive results in areas such as blood pressure, cholesterol, metabolic syndrome, and waist circumference. These findings are important because it makes living an active lifestyle a bit easier. Study authors provided tips for those who want to increase activity. For example, instead of driving half a mile, try biking or walking the same distance; instead of using a riding lawn mower, use a push lawn mower. Instead of sitting through TV commercials, try doing some sit-ups, push-ups, or jumping jacks during the commercial breaks; and instead of sitting and being a spectator at a child's sporting event, try walking around during the halftime break. The study looked at more than 6,000 American adults and found that 43 percent of those who participated in these "short bouts" of exercise met physical activity guidelines of 30 minutes day. In comparison, less than 10 percent of those in the longer exercise bouts met those federal guidelines for exercise.




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.

Nutrition Definitions Can Be Misleading - Or False
When is "super" not so super-duper and "natural" not the natural choice? it's hard enough deciding which foods to throw in the grocery cart or pick from restaurant menus. Now health experts warn that common nutrition definitions can be exaggerated, misleading, or false.

Called "leanwashing" by Austin-based EnviroMedia Social Marketing with input from public health and food professionals, their list of words to watch out for include "made with" and "natural." Dr. Stephen Pont of the Texas Center for the Prevention and Treatment of Childhood Obesity, an adviser for the Leanwashing Index, says, "When it comes to 'natural,' don't forget 'all-natural sugar' and cane sugar are added calories to whatever you, or your kids, are eating."

the group doesn't like "made with" because it doesn't tell the consumer if there's enough of a healthy ingredient in a product to contribute a significant concentration of nutrients.

"Super food" may be a super popular marketing term, but there is no legal definition. it usually refers to foods that contain an impressive concentration of a nutrient such as omega-3 fatty acids in salmon or a food that's one-stop shopping for a number of nutrients such as kale's combination of vitamins and minerals. But be super careful about succumbing to "super food" claims.

Nutrition experts are all for portion control, but the Leanwashing Index warns against grabbing 100-calorie packs of snack foods without considering, for instance, a 100-calorie pack of baby carrots serves up more nutrition than 100-calorie packs of cookies.

The phrase "whole grain" continues to be wholly misunderstood by many. Should you hold out for foods that are 100 percent whole grain? No, says Cynthia Harriman of the Whole Grains Council: "The tricky part is most people get the majority of their whole grains by eating foods made with a mix of whole and refined grains.

The Whole Grain Stamp logo, developed by the council, identifies food products with a minimum of 8 grams of whole-grain ingredients per serving. Harriman says, "If we tell people to be perfect, how can we encourage them to move closer to eating a healthier diet?"

Another good point is high-fiber bran cereals are healthy but cannot be classified as whole grain because they contain just the bran layer of the cereal.

"We used to say that fiber was the big benefit when eating whole grains," Harriman adds. "Now we know that the rest of the grain provides all kinds of phytonutrients to reduce inflammation and improve blood vessel health."

Paying attention to vocabulary is important, but doing the math is what really makes the difference when improving eating habits. For instance, aim for three servings of whole grains totaling about 50 grams per day. That's as easy as eating one half of a whole-grain English muffin, a slice of whole-grain bread, and a 1/3-cup of brown rice or whole-wheat pasta.

Source: The Miami Herald