2015 Mindful Mile Marathon

Sponsored by: Webster Wellness, Webster Staff Alliance, Gorlok Fit Club and Mindful by Sodexo

What is this? It’s simple – by signing up, you commit to the distance of a marathon (26.2 miles) from March 18th-April 28th. Participants can walk/run or perform other cardio by themselves or with a group.The point is to commit time and energy to being deliberately active outside of their everyday routine.

Who can participate? This is open to ALL students, staff and faculty at all campus locations.

How much does this cost? IT IS FREE….EXCEPT FOR YOUR TIME AND ENERGY! Plus you will get some goodies just for participating.   

When do I start? We’ll kick-off on Wednesday, March 18. At the Webster Groves campus, check-in will take place in the University Center Presentation Room from 11:30am to 1pm. Please bring your signed waiver to the kick-off and you’ll get a goodie bag. Extended sites – contact your director to coordinate for your local kick-off and send your waivers to wellness@webster.edu!

How Do I register? Online registration is available here Click here. Registration will be accepted through march, but plan to pre-register before our kick off on Wed.,March 18.

How do I log my miles? Log both the number of miles and the amount of time you exercise in any format you’d like. Note that the minutes are counted please count mileage and number of minutes you are active, count these when you are deliberately active for 20 minutes or longer at a time. On April 28th, we will ask for the total number of miles and total number of minutes you were active during the program. You will report this information in a simple online form that will be sent to you by the email you provide on your registration form.

Are there any incentives? Yes!  While 26.2 miles is our goal, you don’t need to stop there!  Each participant who makes the goal is awarded a certificate and t-shirt.  We will also give away a Fitbit to the top 3 overall miles and top 3 overall minutes for faculty and staff. Students will also be eligible for a Fitbit for the top mileage and top minutes. Through a random drawing three other participants who achieved their 26.2 miles will be awarded wellness-related prizes. Please send your final miles to wellness@webster.edu no later than Tuesday, April 28th 2015  Prizes will be awarded at our final celebration on May 1st at 12:00 pm in the Emerson Library conference room or via phone by calling 1-888-337-0215, participant code 4171229#.Questions?  Contact Webster Wellness at wellness@webster.edu

As an additional resource we have mentioned few routes & maps below :
Walking Routes
MilebyMile Campus Map
MilebyMile from Rock Hill

Posted in Announcements, Emotional wellness, Events, Exercise, Financial wellness, Fitness, General Information, Physical wellness, Webster faculty and staff, Webster Groves/STL Metro Campuses, Webster Staff Alliance, Webster students | Comments Off

Go Red For Women – Friday February 6

Show your support for women and fighting heart disease by wearing red on Friday, February 6th.  For further details on our 2015 campaign, click here.

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Your new beginning could start here.


Let’s bring Weight Watchers to work.

With Weight Watchers At Work Meeting Series, you can get:

• Guidance from a leader who has lost weight with Weight Watchers
• Access to e Tools, our Internet weight-loss companion, FREE
• Group support from co-workers who understand the workplace environment best

Learn how we can get Weight Watchers At Work Meetings started now!

Anytime is the right time to join Weight Watchers. Meet us in the Webster Groves Room in Webster Hall 1st floor EVERY THURSDAY from now through May 21st, 2015 at 11:30 am

Posted in Announcements, Events, Exercise, Fitness, General Information, Nutrition, Physical wellness, Webster faculty and staff, Webster Groves/STL Metro Campuses, Webster Staff Alliance | Comments Off

YMCA – Metro St. Louis & Southwest Illinois

Webster has partnered with YMCA of Greater St. Louis and Southwest Illinois to offer Webster University St. Louis area faculty and staff with a corporate membership, which includes:

Year Round:
> 50% off the joining fee
> 50% off the first full month’s dues
> Up to $126 value
> Access to Y classes and programs such as group exercise, personal training, swim lessons and child watch
> Facility access to any of the 17 St. Louis locations

“Try the Y” period — December 13 – 26 at Greater St.Louis area & Southwest Illinois
> 100% off the joining fee
> 100% off the first full month’s dues
> Up to a $209 value
> Employees can enjoy up to 2 trial memberships per year

Y membership offers our employees many opportunities and benefits, including those listed below. Visit www.ymcastlouis.org and www.ymcaswil.org to learn more.

Youth Development: Nurturing the potential of every youth and teen

Kids will learn, grow and thrive in Y programs, whether they participate in swim lessons, sports or camp. As a bonus, when employees are members, they can enjoy lower rates when they register their children for these programs.

Healthy Living: Improving the nation’s health and well being

The Y brings our community together through programs and offerings that inspire fun and fitness! Enjoy a free fitness consultation upon joining, open gym/swim time, member rates on classes, lowest rates for Trout Lodge, and member privileges at reciprocating out of town YMCA’s.

Social Responsibility: Giving back and providing support to our neighbors

Employees can make an impact in our community by volunteering to coach youth sports, teach reading skills or lead fitness classes.

Posted in Announcements, Events, Exercise, Fitness, General Information, Physical wellness, Webster Groves/STL Metro Campuses | Comments Off

“How Healthy Are We?”


On 5th December, Eric Goedereis, Ph.D., from the Department of Psychology, will present “How Healthy Are We?” Dr.Goedereis is an active member of both Webster Wellness and the University Insurance Committee. In his discussion, he will present aggregate data from last year’s Employee Health Assessment and discuss both where Webster has improved and where we might go next. The presentation will also include an opportunity to discuss the implications of these data on employees’ health-related costs and interactions with the healthcare system, both now and in the future.

When: 5th December 2014
Where: Sunnen Lounge
Time: Noon – 1 Pm

We have a raffle prize for attendees

For extended sites, to attend the session through WebEx kindly click on the below link.


Meeting #: 494128546
Password: wellness
Audio Connection: 1-888-337-0215
Participant Code: 4171229#

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Great American Smokeout 20th Nov 2014


Do you want to quit smoking or tobacco or care about someone who does? Webster Wellness urges people to use Nov. 20 The Great American Smokeout to sit down and make a plan to stop smoking or using tobacco. Another option: Plan ahead and make the Smokeout day the day you quit.

In support of The Great American Smokeout, information table will be set up at Loretto Hall by the Marlettos café between 11:00 am – 01:00 pm. Stop by to learn more about the hazards smoking and tobacco can cause. We have Free T-Shirts and give a ways to all those who are serious about reducing or quitting. If you are at an extended site, send an email to wellness@webster.edu with your commitment to quit for a day or to request more information.

Webster has also partnered with UHC to support the “The Quit Power Program”. Under this program employees enrolled in UHC can have a personal Wellness Coach dedicated to helping you kick the habit by setting a quit date, creating a personal plan with goals you can reach, gain access to tools and resources such as nicotine replacement therapy, at no additional cost to you.

By the final coaching call, close to 40% of Quit Power members have quit using tobacco. This program comes at no additional cost to you as part of your benefits.
There are perks galore to snuffing out your last cigarette or throwing away your tobacco and taking a brave and powerful step toward a better, healthier life. Quitting can improve your breathing and lower your risk of:

• Stroke
• Heart disease
• Cancer
• Cancers of the mouth, throat, bladder, cervix and pancreas
• Chronic obstructive pulmonary disease (COPD) — a long-term lung disease which includes both emphysema and chronic bronchitis

Immediate perks include fresher-smelling hair, clothes and breath. You may also notice that food smells and tastes better. Your skin tone will improve — and you’ll have more energy and money to boot.
Remember, if you give up smoking, you’re not the only one to profit. Quitting means you will also stop exposing your family and friends to toxic secondhand smoke. In the meantime, please respect the Webster University policy that requires users to distance themselves from smoking or using tobacco products inside University buildings or within 30 feet of building entrances.

To learn more, visit www.cancer.org/smokeout where you’ll find tips and tools for people who want to live tobacco-free lives.

Posted in Announcements, Smoking cessation, Webster faculty and staff, Webster Groves/STL Metro Campuses, Webster Staff Alliance, Webster students | Tagged , | Comments Off

Tips for a healthier Thanksgiving

Ah, Thanksgiving: the air is cooler, the colors are vibrant, and our plates are full – both with busy schedules and hearty fall fare. For many people, the holiday season brings more than joy – it can also bring unwanted pounds. Whether it’s your mom’s special casserole or Aunt Judy’s double fudge dessert, it can be tough to pass up those favorite holiday foods you only taste once a year. So, what can you do to avoid weight gain and stay well – and still celebrate the season? These tips can help.

Get off to a good start. Don’t go to the Thanksgiving table hungry. Snack on healthy, filling foods the day of the big event. You’ll be less tempted by high-calorie options if your stomach isn’t growling. Don’t skip meals, especially breakfast. If you do, you’ll be more likely to overeat.

Drink water all day long to stay hydrated. It’s easy to confuse hunger with thirst. If you’re going to someone else’s house for Thanksgiving, ask for a glass of water once you arrive to help you feel full and avoid overindulging. And don’t head straight for the food – make a point of greeting friends or introducing yourself to new people.

Watch your portion sizes. You don’t need to fill your plate with every dish on the table. Sample small portions of your favorites and enjoy the indulgence without feeling guilty. It may help to use a small appetizer- or dessert-sized plate and fill it first with healthy choices. Leave just a little space for a small sample of whatever unhealthy treat you’re craving, but eat that last, after you’ve filled up on the more nutritious offerings.

Eat your veggies first. Fill half of your plate with vegetables. They tend to be low in calories and packed with nutrients. Just go lightly on high-calorie vegetable dishes covered in cheese or heavy sauces.

Go easy on the alcohol. Not only are alcoholic beverages loaded with calories, drinking them tends to weaken your resolve to eat better. However, if you do decide to indulge, avoid heavy holiday drinks, and stick with light beer or a glass of wine instead.

Take a post-dinner walk. Don’t head straight to the couch and zone out watching football. Lace up your sneakers and head outside. Spend time with your family while burning off calories.

And remember, a few indulgences won’t wreck your diet. Just try to keep these tips in mind along the way!

Article retrieved from The American Cancer Society:  http://www.cancer.org/cancer/news/tips-for-a-healthier-thanksgiving

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Work/Life Balance Brown-Bag Lunch

Join Patrick Stack, Director of Counseling from the Counseling & Life Development Office, as he discusses strategies to balance life and work. This presentation will take place on Monday, October 20 from 12 noon to 1pm in the University Center Presentation Room.

Webster Wellness celebrates 12 months of wellness and this month’s theme is work/life balance.

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Food Marketing & the Childhood Obesity Conference – October 6

The School of Communications and Webster Wellness presents — come one and all!



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Pumpkins are Super Foods!

Pumpkins’ bright orange color may make them a good substitute for traffic cones, but the real power behind their hue is beta-carotene, a provitamin that is converted to vitamin A in the body. Known for its immune-boosting powers, beta-carotene is essential for eye health and has also been linked to preventing coronary heart disease. But there’s no need to choose fresh to get the benefits of pumpkin. One cup of canned pumpkin has seven grams of fiber and three grams of protein— even more than the fresh stuff— and contains only 80 calories and one gram of fat. Plus, canned pumpkin is packed with vitamins and provides over 50 percent of the daily value of vitamin K, which may reduce the risk for some types of cancer.

Still, the real treasure is in the seeds. One ounce (about 140 seeds) is packed with protein, magnesium, potassium, and zinc. Studies suggest pumpkin seeds provide a number of health benefits— such as blocking the enlargement of the prostate gland, lowering the risk of bladder stones, and helping to prevent depression. Plus, they contain high levels of phytosterols, which research suggests can reduce cholesterol and even help prevent some types of cancers. So get scooping!

There are plenty of ways to sneak pumpkin into any meal — whether it’s the seeds or the guts, canned, cooked, or raw, or in a main dish versus a chocolate chip cookie. Canned pumpkin can be added to almost anything and (voila!) out comes the perfect autumn treat. For a hot breakfast filled with fiber, try adding canned pumpkin to oatmeal. And take note: if a recipe calls for canned pumpkin, don’t be afraid to replace it with fresh. Placing a small, cleaned-out pumpkin in the microwave for six minutes will make it easy to scoop out the insides.

And save those seeds— they’re easy to roast. After removing seeds from the pumpkin’s inner cavity (like, say, after carving it for Halloween!), wipe them off with a paper towel. Place in a single layer on a cookie sheet, sprinkle with some seasoning, and lightly roast at 160-170 degrees for 15 to 20 minutes. Roasting for a short time at a low temperature helps to preserve their healthy oils. While there’s no such thing as too much pumpkin, eating a lot can actually give skin a “pumpkin-like glow.” Too much beta-carotene isn’t toxic, but excessive consumption can cause a yellowish discoloration of the skin called carotenemia. Don’t worry, though— turning into a pumpkin after midnight is still only for the fairy tales— the skin discoloration is harmless and can be easily reversed.

Article retrieved from  http://greatist.com/health/superfood-pumpkin

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