MyWay to Health Workshops

Participate to learn new information, practice a new skill or connect with colleagues who are passionate about wellness.

MyWay to Health Workshops

Wellness Connection partners with experts who can provide both individual and group activities to support the wellbeing of faculty and staff at WashU. Benefits-eligible employees are invited to participate in these workshops to learn new information, practice a new skill or connect with colleagues who are passionate about wellness.  Space is limited, so please RSVP using the link(s) below.

Upcoming Workshops

Join the MyWay to Health Microsoft Teams channel to watch workshops live, view previously recorded workshops, and access recipe handouts.

Virtual Workshops

The MyWay to Health team is here to support you with your health and wellness goals, including nutrition, meal planning, physical activity plans, stress management, and sleep quality. Our weekly videos offer tips to help you adopt the 8ight Ways to Wellness. More information on MyWay to Health and the link to schedule your consultation can be found here.

Curry In A Hurry

Curry in a Hurry

Ingredients:

1 Tablespoon minced garlic (1 tsp dried)
1 Tablespoon minced ginger (1 tsp dried)
1 15-ounce can light coconut milk
3 Tablespoons green or red curry paste (to taste)
1 bag frozen mixed vegetables (about 3 cups, may substitute fresh)
1 15-ounce can garbanzo beans, drained and rinsed

Directions:

1.      In a large skillet or Dutch oven, lightly sauté garlic and ginger in a splash of water.
2.      Add coconut milk, and whisk in curry powder. Warm through stirring occasionally, about 5 minutes.
3.      Meanwhile, steam vegetables in the microwave. Drain any excess water.
4.      Add drained chickpeas and cooked vegetables. Stir to combine, and cook a few minutes longer to heat through.
5.      Serve with brown rice, quinoa, or cauliflower rice. If you desire, garnish with cilantro, green onions, a wedge of lime, or chopped cashews.

Creating Separation Between Work and Home

The physical distance between work and home has disappeared for many of us. It is important to create different types of “distance” between work and home to sustain work-life balance. Check out this video to learn strategies to create this balance.

Managing Worry

This video discusses ways to manage worry, an uncomfortable state we might find ourselves experiencing more regularly these days. Watch for a few tips to help manage your emotions.

Be Nourished Self Compassion Practice

How we treat ourselves after we engage in a behavior we wish we didn’t is more important than the behavior itself. Watch this short video for more on this overlooked aspect of health and wellness.

Black Bean Burger

Black Bean Burger Recipe

Ingredients:
1 can (14 ounces) black beans, drained, rinsed and patted dry
½ tbsp olive oil
½ onion
½ bell pepper
2 garlic cloves
½ tsp paprika
¼ tsp chili powder
½ tsp onion powder
½ tsp garlic powder
Salt and pepper to taste
1 Tbsp Sriracha
1 egg
½ cup bread crumbs or oats flour
Optional: feta cheese or sweet potato pure instead of egg for vegan version.

Directions:
1.       Preheat oven to 325°F. Spread beans evenly onto a lined baking sheet and bake for 10-15 minutes until slightly dried out.
2.       Meanwhile, sauté olive oil, chopped pepper, onion, and garlic over medium heat until peppers and onions are soft, about 5-6 minutes.
3.       Combine all ingredients, except black beans in a large bowl or in a food processor. Stir everything, then add black beans. If using a food processor pulse the mixture, or use a fork to mash the black beans.
4.       Form patties, recipe makes about 4.
5.       To grill: Place patties on greased aluminum foil and grill 5-8 minutes on each side or preheat oven to 375°F and bake for 10 minutes each side.
6.       Serve with your favorite toppings.

Stressed Out Snacking

In this video, you’ll learn about 2 tools you can use to gain confidence in the way you are caring for yourself during this time.

Grocery Shopping Tips

Keep these tips in mind before heading to the grocery store to avoid “impulsive” shopping and to prevent forgetting a kitchen staple.

Banana Oatmeal Pancakes

Ingredients:
1 ripe banana
½ cup oats
1 egg
1 Tbsp peanut butter
1 tsp cinnamon
1 tsp vanilla
¼ cup almond milk
½ tsp baking soda
½ tsp baking powder
Preferred toppings

Instructions:
1. Add all ingredients to a blender and blend until smooth, about 1 minute.
2. Spray and heat your pan. Add ¼ of batter at a time, cook for 2-3 minutes or until tiny bubbles appear around the edges and flip.
3. Serve with jelly, peanut butter or your favorite fruit.

Sleep Tips

Sleep plays an important role in our physical and mental health. This video offers tips to help improve the quality of your sleep.

Pineapple Prep Made Easy

Cutting your own pineapple at home is quick and easy with these simple tips.

Egg Muffins

Empty out your veggie drawer by whipping up a batch of easy, portable, freezable egg muffins.

Ingredients:
½ cup ground turkey sausage, such as Jimmy Dean’s Fully Cooked Turkey Sausage Crumbles
1 green bell pepper, chopped
1 red bell pepper, chopped
12 eggs
½ cup reduced-fat cottage cheese
½ cup reduced-fat shredded cheddar cheese

Directions:
1. Preheat oven to 350. Spray a muffin pan generously with cooking spray.
2. In a large bowl whisk eggs together. Stir in cottage cheese.
3. Add bell peppers, turkey sausage, and cheddar cheese.
4. Pour egg mixture into muffin pan –about 3/4 of the way full.
5. Bake for 30 minutes. Remove from muffin pan immediately. Then allow to cool 3-4 minutes before serving.

Tip: These egg cups hold up great in both the refrigerator and the freezer. Warm in the microwave or in the oven, serve with fruit, and a whole-wheat English muffin for a quick and delicious breakfast option.

Mediterranean Chickpea Patty

This recipe is a simple twist on a typical bean burger and that makes for a delicious topping to a salad or enjoy on a bun.

Recipe from Health.com: Mediterranean Chickpea Patty

Ingredients:
1 (15.5-ounce) can chickpeas, rinsed and drained 
1/2 cup fresh flat-leaf parsley
1 garlic clove, chopped
1/4 teaspoon ground cumin
1/2 teaspoon kosher salt, divided
1/2 teaspoon black pepper, divided
1 egg, whisked
4 tablespoons all-purpose flour, divided
2 tablespoons olive oil
1/2 cup low-fat Greek-style yogurt
3 tablespoons fresh lemon juice
8 cups mixed salad greens
1 cup grape tomatoes, halved
1/2 small red onion, thinly sliced
Pita chips (optional)

Directions:
1) Pulse first 4 ingredients and 1/4 teaspoon each salt and pepper in a food processor until coarsely chopped and mixture comes together. Transfer to a bowl, add egg and 2 tablespoons flour; form into 8 (1/2-inch-thick) patties. Place remaining flour in a small dish and roll patties in it with floured hands; tap off excess flour.
2) Heat oil in a nonstick skillet over medium-high heat. Cook patties for 2-3 minutes per side or until golden.
3) Whisk together the yogurt, lemon juice, and remaining salt and pepper. Divide greens, tomatoes, onion, and patties evenly among 4 plates; drizzle each salad with 2 tablespoons dressing. Serve with pita chips, if desired.

In-person Workshops

February

Winter Soups and Stews

February is American Heart Month. We will discuss ways to make healthy homemade soups and stews full of flavor and nutrition.

Wednesday, February 12, 2020
12:00 PM – 1:00 PM
Mid Campus Center- 2nd Floor Suite 2100
4590 Children’s Place
St. Louis, MO 63110
Registration closed.

March

10-Minute Meals: Medical Campus

In recognition of National Nutrition Month, this workshop will help you discover the benefits of healthy eating.  We will show you how easy it is to make healthy meals in 10 minutes. To prove that it will take 10-minutes or less, we will do everything in real time.  Come see if we can beat the clock!

Wednesday, March 11, 2020
12:00 PM – 1:00 PM
Mid Campus Center- 2nd Floor Suite 2100
4590 Children’s Place
St. Louis, MO 63110
Registration closed.

10-Minute Meals: Danforth Campus

In recognition of National Nutrition Month, this workshop will help you discover the benefits of healthy eating.  We will show you how easy it is to make healthy meals in 10 minutes. To prove that it will take 10-minutes or less, we will do everything in real time.  Come see if we can beat the clock!

Friday, March 13, 2020
12:00 PM – 1:00 PM
Studio 40 – Bear’s Den Dining Facility
6614 Shepley Drive
Clayton, MO 63105
Class Cancelled.

April

Plant-Forward Eating

This Wellness Workshop will focus on the benefits of including more plant-based foods in your diet.

Wednesday, April 15, 2020
12:00 PM – 1:00 PM
Mid Campus Center- 2nd Floor Suite 2100
4590 Children’s Place
St. Louis, MO 63110
Class Cancelled

May

Spiced Up Salads

This workshop will teach you how to create well-balanced salads with a twist. We will discuss plant-forward eating by highlighting fruits and vegetables, most of which find their peak ripeness in the spring and summer months.

Wednesday, May 20, 2020
11:30 AM – 12:30 PM
Mid Campus Center- 2nd Floor Suite 2100
4590 Children’s Place
St. Louis, MO 63110
Class cancelled.

June

Liven Up Your BBQ: Medical School Campus

This Wellness Workshop will feature a healthy spin on summer picnic and barbecue foods.

Wednesday, June 17, 2020
12:00 PM – 1:00 PM
Mid Campus Center- 2nd Floor Suite 2100
4590 Children’s Place
St. Louis, MO 63110
Class cancelled.

Liven Up Your BBQ: Danforth Campus

This Wellness Workshop will feature a healthy spin on summer picnic and barbecue foods.

Friday, June 19, 2020
12:00 PM – 1:00 PM
Studio 40 – Bear’s Den Dining Facility
6614 Shepley Drive
Clayton, MO 63105
Class cancelled.

July

Plant-Forward Eating

This Wellness Workshop will focus on the benefits of including more plant-based foods in your diet.

Wednesday, July 22, 2020
12:00 PM – 1:00 PM
Mid Campus Center- 2nd Floor Suite 2100
4590 Children’s Place
St. Louis, MO 63110
Class cancelled.

August

Healthier at Home

This Wellness Workshop will discuss meal planning techniques to favor cooking at home instead of dining out, and feature some healthier ‘copy-cat’ recipes of restaurant favorites.

Wednesday, August 12, 2020
12:00 PM – 1:00 PM
Mid Campus Center- 2nd Floor Suite 2100
4590 Children’s Place
St. Louis, MO 63110
Registration coming soon!

September

Cooking with Whole Grains

Join us for a cooking class highlighting the nutrition benefits and culinary versatility of whole grains. 

Wednesday, September 16, 2020
12:00 PM – 1:00 PM
Mid Campus Center- 2nd Floor Suite 2100
4590 Children’s Place
St. Louis, MO 63110
Registration coming soon!

October

Fall Seasonal Eating: Medical School Campus

Join us for a cooking class highlighting the bounty of fall produce.

Wednesday, October 7, 2020
12:00 PM – 1:00 PM
Mid Campus Center- 2nd Floor Suite 2100
4590 Children’s Place
St. Louis, MO 63110
Registration coming soon!

Fall Seasonal Eating: Danforth Campus

Join us for a cooking class highlighting the bounty of fall produce.

Friday, October 9, 2020
12:00 PM – 1:00 PM
Studio 40 – Bear’s Den Dining Facility
6614 Shepley Drive
Clayton, MO 63105
Registration coming soon!

November

Healthy Celebrations

This Wellness Workshop will highlight ways to make the holiday season healthier through better food, beverage, and activity choices.

Wednesday, November 11, 2020
12:00 PM – 1:00 PM
Mid Campus Center- 2nd Floor Suite 2100
4590 Children’s Place
St. Louis, MO 63110
Registration coming soon!