Home Cooking Month: Challenge Yourself!

It’s easy to eat out, especially if you’re a student. But–what would happen if you skipped the restaurants and fast food, and instead saved money, ate healthy, and felt better about yourself? Here’s a way you can do that.

Home cooking, ever heard of it? Home cooking isn’t just the meal you have when you’re home for the holidays. Cooking at home is one of the best ways to improve your health, and you can do it with friends and family to make it more enjoyable!

Don’t be intimidated. You don’t have to hand make 3 meals a day. Everyone has a different eating schedule, work hours, and extracurricular activities that influence time to be in the kitchen. Leave yourself time each week to make a list of foods and recipes you like. Schedule a trip to the grocery store and take your list with you. Stick to the list, get the ingredients, and commit to cooking at least 3 times a week for a month.

Why? You’ll come out at the end of the month feeling healthier, proactive, and energetic. You might even fill a recipe book with your favorite meals! Happy home cooking!

Posted in Emotional wellness, Exercise, Fitness, Nutrition, Physical wellness, Recipe, Uncategorized, Webster faculty and staff, Webster Groves/STL Metro Campuses, Webster Staff Alliance, Webster students | Leave a comment

March 1-3 Free Events St. Louis

Looking for a way to welcome March? Here are a few FREE events happening in St. Louis the weekend of March 1-3.

  • 2019 St. Louis Classic Gymnastics Invitations at the America’s Center
  • Family Mardi Gras Party at the National Blues Museum
  • Interactive Guitar Exhibit at the Science Center
  • Botanical Gardens Free Admission before noon on Saturday
  • Family Sundays at the Art Museum for Art In Bloom event

Enjoy your weekend!



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Going Green: Winter Edition

Green Tips to Use in Winter

Plug Drafty Leaks- Check your home for windows and doors that are letting cold air inside. This will increase energy savings and help conserve heat!

Choose a Safe De-Icer- Avoid toxic chemical de-icing salts and sands. Consider the impact of the chemical on plant life, concrete, vehicles, and animals. Check out an environment friendly de-icer such as Magic Salt and Ice-Clear.

Buy Seasonal Produce- buying fruits and veggies out of season means that they are traveling longer distances, burning more fuel, and often have added preservatives to keep them fresh. Season appropriate produce requires less energy for transport, is less expensive, and tastes better!

Carpool- Winter is a rough season on everyone and everything, including cars. Consider carpooling with co-workers, fellow students and peers. This will save everyone gas expenses, as well as wear-and-tear on your car. Switch it up by taking turns!

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GO RED Fundraiser 2019

Webster Wellness invites you to participate in the American Heart Association’s National Wear Red Day campaign, Go Red for Women.

This year’s goal is to raise $1,000 and increase awareness in the fight against heart disease in women. By wearing red and making a donation of any amount, you can be part of raising awareness of what the American Heart Association (AHA) calls “the silent killer.”

Wear Jeans with a $5 Donation on Feb. 1 

Friday, Feb. 1, is your 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, you will be entered in a drawing to receive a wellness prize.

Donations can be made online at our National Wear Red Day Fundraising Page on or before Friday, Feb 1st that will go directly to the American Heart Association and will count towards Webster’s fundraising goal. Or, if you want to make your donation in cash or check, drop your donation off at the Human Resource Office, Loretto Hall second floor.

Go Beyond Giving!

Healthy + Fit + You = Now

Join the #GoRedGetFit Facebook group and begin a healthy lifestyle journey that positively impacts the way you look and feel, inside and out! #GoRedGetFit is a quarterly health and fitness challenge that combines nationally known and influential celebrity fitness trainers with the power, influence and encouragement of real women like YOU!

On behalf of Webster Wellness, thanks for your support!  If you have any questions, contact wellness@webster.edu.

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Going Green: Alternative Ways to Help the Environment

Are you aware of how much you are hurting or supporting the environment? Everything we do, down to the water bottle we drink out of, affects the environment. If you recycle, you’re off to a good start! There are lots of other ways to be environmentally friendly. Here are some unique ways you can go green at home and embrace the green lifestyle.

  • Plant an indoor herb garden.
  • Switch all your lightbulbs to CFL’s.
  • Create a homemade compost bin for $15.
  • Stop using disposable bags. Order reusable bags.
  • Buy an inexpensive reusable water bottle.
  • Wash laundry in cold water instead of hot water.
  • Turn off lights when you leave the room.

Happy Recycling!

Posted in General Information, Physical wellness, Webster faculty and staff, Webster Groves/STL Metro Campuses, Webster Staff Alliance, Webster students, Webster Worldwide Campuses, Wellness Champions | Leave a comment

Ringing in a Healthy 2019: Nutrition Resolutions

We made it to 2019! The holidays are a wonderful time to be with family and celebrate the New Year, but it’s also a time filled with cookies, sugar, and unhealthy eating habits. Many people make extreme resolutions to try new diets, cut major food groups, and restrict themselves of needed nutrients. Don’t panic- there are other ways to make healthy choices that are simple, easy, and achievable. We’ve come up with a list of nutrition suggestions that will promote healthy eating, intentional habits, and physical wellness in 2019!

Nutrition Resolutions:

  • Avoid refined sugar: Refined sugar weakens the immune system by stealing your white blood cell’s ability to destroy bacteria. Cutting refined sugar from your diet will ensure that you are getting your supplements from healthier sources!
  • Eat more greens and vegetables: A daily serving of greens, a daily serving of colored veggies, and a daily serving of Sulphur producing veggies will boost your intake of vitamins and antioxidants.
  • Eat more fermented foods: Fermented foods contain healthy bacteria that speed digestion and provide nutrients.
  • Replace Meat with Beans:Beans are packed with fiber, protein, potassium, magnesium, folate and iron. Eating beans also helps lower blood pressure.
  • Eat Plain Yogurt: Unsweetened yogurt provides a plethora of nutrients and is low fat. Add berries for your sweet tooth!
  • Cook with Canola or Olive Oil: Replacing saturated fats with unsaturated fats will help lower cholesterol.
  • Take Home Half Your Meal: Most restaurants serve entrée’s that contain over 1,000 calories. Eat half and enjoy the other half later!
  • Log your food intake: Write down what you’re eating and when you’re eating. This will help you track progress, physical effects, and celebrate your goals.
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Ringing in a Healthy 2019: Fitness Resolutions

We all know that New Year’s Resolutions don’t last long. January 1st the gyms are packed, and people set big goals that are often too difficult to achieve or maintain throughout the year. Not every New Year’s resolution has to be ground breaking or impressive. Check out the list of fitness suggestions below on how to make simple changes in your life to improve your health. You don’t have to set big goals to experience change!

  • Wake Up Earlier: Even just 20 minutes gives you time to fit in a nutritious breakfast, a cardio routine, and time to relax and get organized for the day.
  • Plan and Stick to Routine: Schedule time for fitness, list your goals for the week and check in with your schedule often.
  • Start Walking: Take a stroll around the block a few times a day during your lunch break or between classes. This gives you a break from the chaos, fresh air, and easy exercise!
  • Drink More Water: Drinking water is good for your skin, hydration, and can even improve chances of weight loss.
  • Eat More Fruit: cut out refined sugar and replace it with fresh fruit. It will improve digestion while still providing a sweet taste and fresh goodness!
  • Try Something New: check out the yoga club, search for workout videos online, or use a new piece of equipment to make workouts more fun.
  • Start Meditating: this is a great way to practice mental wellness and connect with your body. Practice slow breathing and look into meditation apps for your phone to take with you wherever you go!
  • Start a Fitness Challenge: grab your friends and choose a fitness challenge that is comfortable for you and your fitness level. Monitor your results and celebrate your goals being achieved with those you are doing it with.
Posted in Exercise, Fitness, Physical wellness, Webster faculty and staff, Webster Groves/STL Metro Campuses, Webster Staff Alliance, Webster students, Webster Worldwide Campuses, Wellness Champions | Leave a comment

Wellness Event: Labyrinth Meditation

Feeling stressed during finals week? Come out to the Library Conference Room on Wednesday, December 19 for a special end of term meditation session using an ancient designed labyrinth. It is a Chartres-style, 7 circuit labyrinth painted on a piece of poly canvas, common to many religions and cultures, creating a path that leads to the center point. Stop by for guided meditation with “Pause for (No) Thought: Meditation for Everyone” from 12:15-12:45, or take the 10 minute walk through yourself between 11:45-1:45pm. Don’t miss this opportunity to unwind, take care of yourself, and refocus as the semester closes and we head for break!

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Free Flu Shots

If you missed the flu shots offered here on campus, see the links below for free shots offered in the community:



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INVEST in your WELLNESS September 10-14


The 2018 “Wellness Fair” will be separate gatherings 9/10-9/14  in the UC’s Sunnen Lounge and Presentation Room, noon-1p or as otherwise noted

**Those sessions asterisked will be available via WebEx **

We’ll have some tasty treats and small giveaways every day.   We’ll also survey your interest in other wellness opportunities.

Invest in YOUR wellness — Click here to register TODAY

 Questions?  wellness@webster.edu

Monday, Sept. 10 *Is Your Financial House in Order?
Tuesday, Sept. 11 Free Massages 10a-2p

Creating Your Personal Health & Fitness Portfolio

Wednesday, Sept. 12 Pause for (no) thought-Meditation
Thursday, Sept. 13 o Living Tobacco & Smoke Free

*Strengthening resilience  in a changing workforce environment

Friday, Sept. 14


Exploring Yoga

Flu Shot Clinic 11a – 3p

Free Spinal Screening 11:30a-1:30p

Posted in Announcements, Webster faculty and staff, Webster Groves/STL Metro Campuses | Leave a comment