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

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3rd Annual Webster Wellness Fair – Wed. Sept 17th

BREAK OUT OF YOUR BOX….and drop in for the 3rd Annual Webster Wellness Fair!  Open to all students, faculty and staff

Wednesday, September 17th from 11a-1p in Grant Gym.

REACH for a #gorlokstrong bike blender smoothie. Sponsored by Mindful by Sodexo.
STRETCH OUT at our Fitness Workshops sponsored by St. Louis Fitness & Wellness Group
11:30 a.m. – Yoga with Gladys Smith, Counseling and Life Development
12:15 p.m. – 5 Minute Workouts with Brian Byrd, Owner, St. Louis Fitness & Wellness Group
RECEIVE a FREE St. Louis FITCLUB REWARDS CARD worth $25 towards local wellness services
TOUR the Fitness Center with the Gorlok Fitness Club and ENGAGE in chess with the SPICE Chess Team members
SETTLE IN for a FREE Chair Massage by “Back to Work”
GET SCREENED at the Committed to Health Chiropractic Center and Mississippi Value Blood Center and SUPPORT Delta Phi Epsilon’s “Delete Blood Cancer” drive and Health Research through Volunteer for Health
PLAY for fun and recreation in our RECESS AREA
TRY healthy food and nutrition samples from local growers and vendors Webster Groves Farmers Market, Fruit My Cube, The Natural Way, Smoothie King.
EXPLORE Wellness exhibitors and their giveaways: American Heart Association and Go Red, Club Fitness, Diversity Awareness Partnership, Enterprise Bank & Trust, GirlTrek,, Metro Transit, Ridefinders, St. Louis County Smoking Cessation, ScholarShop, Siteman Cancer Center, Southside Cyclery, Title Boxing, Virtual Diabetes Prevention, Webster Eye Care Center, YMCA.
SUPPORT Webster University exhibitors such as Behavioral and Social Sciences Club (BASS), Counseling & Life Development, Student Health Services, Sustainability, Campus Activities, Campus Dining, Webster Staff Alliance, Campus Ministries, Webster Wellness,  Webster Works Worldwide and more!
ENTER your name for a chance at a PRIZE. Drawings every 30 minutes with GRAND PRIZES from our generous vendors and including Garmin Forerunner 10!

Extended sites, submit your entry through

The goal of Webster Wellness is to encourage you make positive life-style changes that will help improve your overall health and well-being. Wellness takes planning and intention — so break out of your box and join us for some new ideas and energize your plan!

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August is “Community Conscious” Month

The Conscious Community

Community is created by individuals who share common values. Conscious community means that the well-being of the consciousness of all constituents is the highest priority. Implied is that nourishing consciousness leads to the best possible outcomes of all community members.

Know your community and help improve the outcomes of all community members by participating in National Night Out!


The introduction of National Night Out, “America’s Night Out Against Crime”, in 1984 began an effort to promote involvement in crime prevention activities, police-community partnerships, neighborhood camaraderie and send a message to criminals letting them know that neighborhoods are organized and fighting back. NATW’s National Night Out program culminates annually, on the first Tuesday of August (In Texas, the first Tuesday of October).

National Night Out now involves over 37.8 million people and 16,124 communities from all fifty states, U.S. Territories, Canadian cities, and military bases worldwide.

The traditional “lights on” campaign and symbolic front porch vigils turned into a celebration across America with various events and activities including, but not limited to, block parties, cookouts, parades, visits from emergency personnel, rallies and marches, exhibits, youth events, safety demonstrations and seminars, in effort to heighten awareness and enhance community relations.

“We cannot all do great things, but we can do small things with great love.”  –Mother Theresa

Here are five simple ways to help build a community:

1. A smile and a wave will go a long way.
2. Each morning, ask where you can make a difference.
3. Slow down and enjoy the present moment with a neighbor.
4. Walk your dog with neighbors
5. Speak kindly and listen carefully.


How can we create a culture of Community Conscious here in Webster Groves or around the offsite campuses?



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July is “Fun in the Sun” month – It’s Summertime!

Check the entire flyer out on the HR spinner for more information outside of room 32 in Loretto

summertime image


Skin Care, Travel, and Summer food!


 Prep Your Skin for Summer

By Ayren Jackson-Cannady

Reviewed by Michael W. Smith, MD – WebMD Feature

“What’s old is new again” doesn’t apply when it comes to seasonal skin care. “Products that kept skin feeling moist and comfortable during winter may leave it oily or sweaty once the heat and humidity really hit,” says dermatologist Jessica Krant, MD, of SUNY Downstate Medical Center in New York.

To switch out your beauty loot for summer the right way, look at the ingredients on the labels.

Ingredients like glycerol and urea in moisturizers collect water from the air and keep it against your skin, making them perfect for winter when the air is dry and you need the extra hydration. But do you really need that in summer? It might just make you sweatier.

  • “For summer, I suggest changing both your cleanser and moisturizer,” says dermatologist Ava Shamban, MD, author of Heal Your Skin.
  • A good rule of thumb is to use products that have lightweight ingredients that will hydrate and give a breathable barrier to the skin. Look for ingredients like silicones, squalane, and glycerin.

Beat BreakoutsNews flash: Some of the extra moisture on your face is not sweat. Oil glands on your skin’s surface are more active when it’s hot. That means more oil, and more potential for breakouts.

In one study, nearly 60% of people with acne said their acne was worse in summer, vs. about 11% percent who say their acne worsens in the winter.

  • “Switch to lighter products that are water-based, look for makeup products that do double duty like BB creams that contain a moisturizer, foundation and SPF in one, and use an oil-absorbing clay mask once a week.”
  • Some of the best products to reduce oil are zinc and titanium-based sunscreens, Gold adds. Look for SPFs that are labeled as “matte finish” and are oil-free.

You should also stay out of direct sun. “Easier said than done, I know, but sun makes the skin red and irritated,” Shamban says. “And, of course, always use adequate sun protection (and even on a workday this means reapplying at lunchtime), remembering that UV rays can penetrate car windshields, office windows, and overcast days, too.”

Experts recommend exfoliating two to three times a week during the summer with a scrub or a mechanical tool with skin-safe bristles, or using an exfoliating treatment at night.  Be gentle, though.

  • Try one that contains glycolic acid, a natural ingredient derived from sugar that safely removes the outer layer of dead skin cells on the surface of skin.
  • “Keep exfoliation light and regular in the summertime and always use a sunscreen to protect the new skin,” Gold says. “And remember to never exfoliate sunburned or wind-chapped skin.”

Some dermatologists advocate monthly spa facials, especially deep cleansing and microdermabrasion facials, to help achieve great summer skin. “They’re really the best way to get your pores clean in a way you can’t do on your own; they can really remove stubborn dead skin cells that clog the pores,” Shamban says.

Planes, Trains, and Automobiles: Healthy Travel Food

How to eat well when you’re on the go

 By Elaine Magee, MPH, RD – WebMD Weight Loss Clinic – Expert ColumnReviewed by Kathleen M. Zelman, MPH, RD, LDWhether

If you’re planning a trip by plane, train, or automobile, you’ll most likely face the challenge of feeding yourself during what can be a very long day.

  • If you need to get to the airport two hours before takeoff and are flying internationally or cross-country, you could be looking at a 12-hour travel day. And increasingly, air travelers must fend for themselves, as many airlines are cutting back on the traditional in-flight meals or offering “buy on board” meals instead.
  • Travelers basically have two food options: BYOG (bring your own grub), or buy meals or snacks on the way — on board, at the airport or station, or on the road. If you prefer to buy en route, you’ll be happy to hear that many of the busiest U.S. airports have more restaurants offering healthy entrees than before, according to a report from the Physician’s Committee for Responsible Medicine (PCRM).

Good Choices to Buy En Route

  • If you’re flying and looking for healthy food, the first thing to do is know your airport. Go to the airport’s web site and click on “restaurants” (or similar link), if available. Look for familiar chains, if you prefer. You may even find nutrition information for different menu items on the chain restaurants’ own web sites (such as Subway, Baja Fresh, Jamba Juice, etc.).

Here are some of the better choices you can find in quick-serve establishments and airport restaurants across the country:

  • Grilled chicken sandwich (without mayo or creamy condiments)
  • Lean meat burritos with beans
  • Bean burritos
  • Lower-fat sandwiches (without mayo)
  • A slice of cheese or veggie pizza
  • Smoothies made with reduced-fat dairy and lots of fruit (add a fiber boost if you can)
  • Cheese quesadillas
  • Pasta with red sauce (meatless or with lean meat)
  • Green salads with raw veggies and/or grilled lean meat or seafood, drizzled with light or reduced-fat salad dressing. Save leftover packets of reduced-fat dressing from fast-food chains so that when you travel, you can take one along to dress restaurant salads (in case they don’t offer any light dressings that appeal to you).

If you’ve got to have a burger, choose the smaller size and dress it with catsup, BBQ sauce, or mustard, and load up on low-fat veggie fillers: lettuce, onions, and tomatoes.

At Chinese food outlets, choose an entrée with veggies and lean meat (that’s not battered and deep-fried).

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May is Intellectual Wellness Month!

Happy Summer!

The Webster Wellness theme for May is “Intellectual Wellness.” Throughout May, we’ll be sending out various posts and web links designed to promote intellectual wellness.

Intellectual wellness involves engaging the individual in creative and stimulating mental activities to expand their knowledge and skills and help them discover the potential for sharing their gifts with others. An intellectually well person (1) cherishes mental growth and stimulation, (2) is involved in intellectual and cultural activities, and (3) is engaged in the exploration of new ideas and understandings.

  We’ll start with “brain training,” which is exactly what it sounds like! Like physical exercise, research shows that the real key to brain training is “novelty. ” Just as you need to change up your workouts, you also need to change up the way your brain processes information. In the area of brain training, this means that you want to push your brain to work in different ways and respond to new things.

 According to the blog, “a fit brain is accustomed to be used in many different ways – it can interpret and create, imagine and analyze, make connections and break the pattern. It can think logically, creatively, linear, backwards and completely new, all at once and in the best combination for solving the problems that arise and the challenges you face. A fit body has the energy to run to the bus when needed. A fit brain finds solutions to everyday problems, remembers what you want to remember and keeps concentration levels up. A fit brain keeps itself healthy and strong for many years.” You can read more about the reasons for training your brain at

 There are a variety of brain training websites and apps available. Below are two of the more popular/reputable web-based brain training sites:

1. The free online games site from AARP includes several popular games aimed at getting participants to think quickly and differently. They’re designed to be fun, but they certainly can challenge you!

 2. If you’re more interested in a scientifically-based program, then perhaps the Cambridge Brain Sciences tests are more your speed. According to the website, the goal is to provide “a freely available web-based platform for members of the public and the wider scientific community to assess their cognitive function using rigorously tested and scientifically proven tests of memory, attention, reasoning and planning. The tests made available on the site have been used in scientific studies of brain function and cognition and have been described in many peer-reviewed scientific publications in leading academic journals.” You can play a few trial games at Register for a free account to access all of the games and monitor your progress.

 Maybe you want to train your brain by yourself. Or, if you’re the competitive type, consider finding a brain training buddy and challenging him/her to see who improves the most by the end of the month.

 Happy training!

 Webster Wellness

Committee Member for May: Eric A. Goedereis

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Mindful Miles Marathon starts March 17!




Webster Wellness, Webster Staff Alliance, Tau Sigma Honor Society  and Sodexo Mindful thank you for being be a part of the 2014 MINDFUL MILES MARATHON!

What is this?  It’s simple – by signing up, you commit to the distance of a marathon (26.2 miles) from March 17th-April 27th.  Participants walk/run or perform other cardio by themselves or with a group on the designated path at their campus or design their own path.  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 did this cost?  IT WAS FREE….EXCEPT FOR YOUR TIME AND ENERGY! Plus, registered participants who turned in their miles recieved a free t-shirt, healthy snacks and a completion certificate.   

When do I start?  Each year (as of right now – May 2014) you can start at anytime between March 17th and April 27th.  We’ll kick-off on Tuesday, March 17th at the Webster Groves campus.   Extended sites – contact your director for your local kick-off.

  Webster University also wants to focus creating a fun atmosphere for students, staff and faculty with a St. Patrick’s Day Costume Contest.  The event for 2014, the Jacksonville team won.  Check out the picture in Webster Today!

How do I log my miles?  MyFitnessPal (a free phone app or website) will be available for you to log your walking.  You may use another form of tracking as long as you are able to provide a print out of your time/miles.  *Note: MyFitnessPal tracks the amount of time you walked.  20 minutes will be used as a guideline for one mile.  You will need to sign up as an individual on MyFitnessPal and join the group: Gorlok

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.  For the top 3 winners the prize will be determined each year.  There is a possiblity of a random drawing as well.  Submit your final miles to no later than Monday, April 28th 2015  Prizes will be awarded at our final celebration: date and time TBD.  Questions?  Contact Webster Wellness at

Special Note for Extended Sites:  Directors will be notified and provided the necessary tools and information needed to participate on their campus!

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New Employee Reimbursement Program

Webster Wellness had revised the popular employee reimbursement program and was able to fund continuation of the program for wellness activities and events between January 1 and April 30, 2014.  See complete details here.  New provisions included:

  1. Full-time AND part-time faculty and staff are eligible
  2. Employees DO NOT need to be a part of United Healthcare
  3. Employees may request reimbursement of 50% of their cost for wellness events/activities between January 1 and April 30, 2014 not to exceed $100 overall
  4. There is no application.  Employees who want to be reimbursed must submit their request with the following information to
    • Full Name, Employee ID and Full/Part-time Status
    • Proof of purchase and registration (if applicable)
    • Proof of attendance/participation
  5. The approved budget is $3,000 for full-time employees and $1,000 for part-time employees.  Once funding is exhausted, the program will cease unless we are funded in the new budget year.
  6. Reimbursements will be made on a first-come/first-serve basis, so they can be sent in at any time and will be processed in order of COMPLETE SUBMISSION of the above components.

GOING FORWARD: We are currently waiting for the budget approval to continue this program.  The requirements and amount may change.  Keep checking here or on Webster Today.

We hope that we will see a lot of employees working towards their wellness goals!  Contact us at if you have any questions.

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Go Red for Women!

This year’s goal was to raise $1,000 to raise awareness in the fight against heart disease in women.

WE RAISED $910!!!!!

By wearing red and making a donation of any amount, students, staff and faculty were able to be part of raising awareness of what the American Heart Association (AHA) calls “the silent killer.”

Wear Jeans with a $5 Donation on Feb. 7

Friday, Feb. 7, was a chance to join your Webster colleagues and people from all over the country in fighting heart disease in women. Make a donation of $5 and wear jeans with your red! For donations of $10 or more, people received a red dress pin that could be worn to show your support for the Go Red campaign. Of course, donations in any amount were welcome.

Donation Collection Volunteers Needed at Each Campus

The Webster Wellness committee coordinated the effort to get volunteers on the home campus and at extended campuses to collect donations in person on Feb. 7.

Also, check out our National Wear Red Day Fundraising Page where you can make donations online that will go directly to the American Heart Association and will count towards Webster´s fundraising goal.

According to the Go Red for Women website, heart disease is the No. 1 killer of women and is more deadly than all forms of cancer combined. Funds raised by Go Red support educational programs to increase women’s awareness about their risk for heart disease and critical research to discover scientific knowledge about cardiovascular health.

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