WELCOME to Destination: WELLNESS 2020

Welcome to the 2020 Destination: WELLNESS journey every Tuesday throughout March!  Open to all students, faculty & staff at all domestic campuses. There are many paths to reach your wellness goals! Take a break to relax, meditate and stretch, go on a walkabout with a champion, learn to manage your finances or enjoy a refreshing massage. Take time to reconnect with your wellness journey and get back your health focus.

March 3: Fitness & Movement Check Up, 12:00P, University Center, Sunnen Lounge

March 10: March 10: Professional Development Day: Managing Personal Finances, 1:45-2:45P EAB 137 Webnet Room: WEBINAR led by ComPsych registration link  https://attendee.gotowebinar.com/register/1429947162740104204 Save it to your calendar!

March 17: Champion Walk with Chancellor Stroble, 12:00P, Meet outside on Marletto’s deck.

March 24: Earn Rewards with Your Benefits! Bike Blender, 11:30-1:30PM, UC Sunnen Lounge

March 24: 2nd Annual Faculty V. Staff Kickball Game, 5:00-7:00P, Grant Gym: Email WSA@WEBSTER.EDU to register for game.

March 31: Free Chair Massages by Back to Work STL, 11:00A-2:00P, To book a massage you need to schedule an appointment please contact Greg@backtoworkstl.com and indicate location (EAB/Browning, Loretto, Sverdrup, UC Sunnen Lounge)!

Please register for the Destination: WELLNESS events by clicking the link and indicating which events you will be attending!


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2019-20 Welcome

Welcome back Webster Wellness community!   Like all journeys, it’s just nice to get started.  We encourage you in pursuing your wellness goals, whether physical, social, financial, etc.  Have a great year ahead!


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“Pause for (No) Thought: Meditation For Everyone” Reconvenes in Fall 2019

“Pause for (No) Thought: Meditation for Everyone” has taken a summer hiatus, but will return in Fall 2019 once classes resume. We look forward to reconvening and focusing on meditation again soon!

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Get Yourself a Fitness Buddy!

There are lots of benefits to having a workout buddy, including:

  • helping you achieve your goals
  • working out becomes more fun
  • trying new workouts is easier
  • healthy competition makes you perform better
  • workouts are safer
  • more variety in your workouts
  • someone to motivate and support you!

Go get yourself a workout buddy!

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Simple Ways To Improve Your Diet

  • Eliminate fast food. If you see a drive-thru, keep driving!
  • Spend more on fruits and vegetables than you spend on meat at the market.
  • Bring your lunch to work.
  • Cook meals at home. If you’re short on the weekdays, or most days, choose a day to prepare and store several meals for the upcoming week.
  • Skip the junk food and candy aisle at the grocery store. If it’s not in the pantry, you can’t binge it.
  • Don’t put the salt shaker on the table for mealtime. Out of sight, out of your food!
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Green Tips: Eco-Friendly Bathroom Tips

A mixture of vinegar and water makes a miracle cleaner when it comes to getting rid of mildew buildup in the tub. Simply spray the solution on the problem area, let sit, then wipe away. Soap scum can be removed with a baking soda paste composed of baking soda and dish soap. Scrub with a toothbrush to remove stubborn patches.

Newspaper works great for cleaning mirrors and glass in the bathroom, and won’t leave behind a trail of lint like paper towels do.

Instead of using powerful (but harmful) chemical cleaners to clear a clogged drain, use a combination of baking soda and vinegar. First manually remove what you can from the drain, then add the vinegar mixture. Let it sit for 15-30 minutes, and then run some hot water down the drain.

To maintain a sparkling clean toilet, use a mixture of baking soda and vinegar rather than harmful chemicals. Scrub the toilet once a week to keep it at its cleanest. Add dish soap to the mix to tackle tough stains and make your sink sparkle!

There’s nothing grosser than a dirty bathroom floor. Try mopping the floor with a mixture of baking soda and warm water. You can add some lemon juice for a fresh scent that’s WAY better than Pine-Sol. Hang your bath mats to dry after every use in order to avoid a build-up of mildew.

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Eliminating Single Use Plastic

Single-use plastics, or disposable plastics, are used only once before they are thrown away or recycled. These items are things like plastic bags, straws, coffee stirrers, soda and water bottles and most food packaging.

You can buy cloth or recycled shopping bags and carry them along to the market when you shop rather than taking home those awful plastic bags that pollute the oceans and endanger sea life.

You can stop buying plastic water bottles. This one is a no-brainer; buy yourself one of those trendy stainless steel or glass reusable bottles. You’ll be part of the in crowd while helping save the planet.

Turn down plastic utensils and straws when dining out or ordering in. Use your own real utensils from home- your food will actually taste better and you’ll be throwing one less bunch of plastic into the waste can.

Be aware of the amount of plastic you bring home with the things you purchase at the supermarket. Try to come up with your own ways of reducing your plastic output, and give yourself a hearty pat on the back every time you find a new way to eliminate single-use plastics!

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Getting What You Want

Struggling to achieve your goals? Here are a few tips to get what you want.

  • Manifest your desires. Decide what it is you want, and keep track of how you’ll get there.
  • Make progress always, no matter how little.
  • Visualize your desire achieved.
  • Release unrealistic expectations.
  • Prepare yourself for the manifestation of your desires by showing gratitude constantly.

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Healthy Eating 101: Legumes

Learn About Legumes

What are legumes?

Beans: The most common varieties of legumes are beans. These include adzuki beans, black beans, soybeans, Anasazi beans, fava beans, garbanzo beans (chickpeas), kidney beans and lima beans.

Nuts: Some legumes are inappropriately called “nuts.” The most common example is the peanut, with other examples including soy nuts and carob nuts.

Peas: A number of legumes are labeled as peas, including green peas, snow peas, snap peas, split peas and black-eyed peas.

Lentils: Legumes that are classified as nuts, beans and peas are approximately spherical in shape. With their flat, round shape, lentils differ from this general pattern. Whether yellow, orange, green, brown or black, the nutritional profile of lentils does not change with their color.

Are they healthy?

As an excellent source of complex carbohydrates, protein and fiber, legumes are a highly satiating food. This means that for a relatively low amount of calories legumes make you feel fuller longer and, therefore, help prevent the hunger that can lead to unhealthy snacking and unwanted pounds. For about 115 calories, a 1/2 cup serving of cooked lentils provides about 9 grams of protein, 20 grams of mostly complex carbs, and less than half a gram of fat. It also supplies nearly 8 grams of fiber, or 31% of the recommended daily value. Most legumes contain significant amounts of insoluble and soluble fiber. Eating legumes several times a week promotes bowel regularity and helps keep blood sugar levels in check.

Legumes are sometimes called “poor people’s meat” because they’re an inexpensive source of quality plant protein. They truly are an ideal meat substitute, however, because the vitamin and mineral profiles of legumes and meat are comparable. Whereas meat is also a source of cholesterol and saturated fat, however, legumes are a cholesterol- free food that contains virtually no saturated fat. For just over 110 calories, a 1/2 cup serving of cooked black beans delivers 32 percent, 15 percent and 14 percent of the daily values for folate, magnesium and thiamine, respectively, and about 10 percent each of the daily values for iron and potassium. Opting for legumes instead of meat two or three times a week promotes healthy cholesterol levels and helps protect against heart disease.


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Green Tips: Modern Ways To Live A Healthy And Green Lifestyle

Think clean, think biodegradable – Good household cleaning habits are a step in the right direction. Better still, use biodegradable +alternatives to excessive chemically-induced detergents with foul-smelling odors.

And add soda and vinegar – You can also save on costs by mixing your own homemade ingredients. For example, try using baking soda and vinegar to make your own cleaning solution.

Don’t buy plastic and don’t dump them either – The rule is simple. Next time you go to the store, avoid the plastic bags; plan ahead and bring your own. And if you have no use for the plastic bags lying about your home, locate a local recycling place and turn in those plastic bags to be recycled and put to good use. Many grocery stores provide bins to return plastic bags.

Burlap or canvas bags as alternative carry-alls – These bags are much stronger and more durable. Longer lasting, they can be used for a number of other convenient parceling tasks over and above your regular grocery shopping.

Reduce clothes washing time – Only using eco-friendly detergents, wash large loads once a week or even every second week to reduce wasted energy and water. Also take advantage of the sunniest days to reduce drying time as well.

And make sure the machine is full – An empty or half full washing machine wastes electricity. Better still, wash by hand, giving yourself a good work out as well.

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