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UMBC Wellness in the Workplace

Wellness Tips/Articles



Each season has its own inherent quality and energy, which exist both in the outer environment as well as the inner ecosystem of the body and mind. When we embrace these seasonal qualities, we encourage easier flow and greater productivity .While the warmer, sunnier months are all about energy bursting forth, the fall directs us inward to reflect upon the deeper aspects of our existence and to let go of that which we no longer need. The links below provide information about the energy of autumn, as well as practical suggestions for encouraging these qualities in various aspects of our lives.

Cycles: Autumn – The Season of Metal Energy

Fall Feng Shui Advice for Your Home

Seasonal Yoga for the Fall



With the summer harvest coming to a close, the cooler days of autumn give us access to a wide variety of healthy and delicious seasonal produce. Eating seasonally allows us to fully embrace the natural changes in the environment and in our bodies. In the fall, we require and are naturally drawn to foods that are warming and consolidating, providing for us the nutritional support to get through the coldest and darkest time of the year. See the links below for nutritional information and recipe ideas:

October Superfoods: Seasonal Diet Choices for autumn

How to Use 11 Tricky (But Healthy) Fall Farmers' Market Fruits and Vegetables

Video: Autumn Pumpkin Spinach Salad Recipe




The clean, crisp air of autumn provides inspiration and lightness after the heavy dampness of late summer. But fall air is also host to a number of allergens, such as ragweed pollen and mold. Symptoms such as sinus congestion and headaches or a sore, swollen throat make it difficult to fully embrace the season. Additionally, conventional treatments for allergy symptoms often cause side effects such as drowsiness or jitteriness. If you suffer from fall allergies, click on the links below for information on prevention and suggestions for natural remedies.


5 Best Natural Alternative Remedies for Fall Allergies


Prevent Fall Allergies

9 Fall Foods to Fight Your Fall Allergies




With its seasonal quality of self-reflection and the colder weather drawing us indoors, the fall is a perfect time to focus on finances – to assess or re-assess what is truly of value and that which no longer serves. The following articles provide practical suggestions for budgeting, organizing, and getting your finances back on track.

15 Must-Do Fall Finance Tips

Budgeting autumn-get your finances back on track this season




Autumn provides the opportunity to focus our attention on various health-related issues, and the government has designated each month of the season to a particular health concern; September is National Cholesterol Education Month, October is Breast Cancer Awareness Month, and November is American Diabetes Month. The following websites provide information, community resources, and support networks and outreach.


National Cholesterol Education Program

National Breast Cancer Foundation, Inc.

American Diabetes Association




Did you know that Diabetes kills more people each year than Breast Cancer and AIDS combined?  Even if you are not overweight or have a family history of Diabetes, you can still be at risk.  Stress, poor eating, and a lack of physical activity are all factors that lead to the development of Type 1 and Type 2 Diabetes. Stop Diabetes in its tracks!  See below for on-campus and off-campuses resources to increase a healthy lifestyle.

myUMBC Fitness and Wellness Group - join this group for the latest group fitness schedule, UMBC walking, jogging, and CERA trail maps, as well as information on personal training sessions at the RAC.

myUMBC Recreation at the RAC - join this group to obtain a swim calendar and find out more about intramurals and sports clubs.

University Health Services - UHS is staffed with Board Certified Physicians and Nurse Practitioners who are available to meet with you to monitor your health and/or discuss your health concerns.  To make an appointment at UHS, call 410-455-2542.


American Diabetes Association has a wealth of information about the disease, including basic information about the disease and how to avoid it, tips for the newly diagnosed and different populations (women, men, children & parents, seniors), as well as recipes and exercise information to help you start exercising safely and how to stay fit.






Did you know that smoking as few as 1 cigarette per day increases the risk of heart disease? Cessation of cigarette smoking constitutes the single most important intervention in preventative cardiology. Even if you’ve smoked for a very long time, you will still gain the health benefits of quitting. Don’t wait any longer! For assistance with quitting, click on the links below.

Smoke-Free UMBC - Information on the new smoking policy as well as resources on managing tobacco use.

Maryland's 1-800 Quit Now




Oftentimes a great way to combat individual stress is to initiate a new wellness regimen. The same holds true for departmental stress. Working together as a team to meet a shared wellness goal has many benefits that include increasing well-being and collaboration, and fostering a sense of individual and collective accomplishment. We’ve included several tip sheets and templates below that departments can use to implement a wellness activity and will add new content to this section on an ongoing basis. Please use these documents to your advantage and consider submitting a departmental ‘Success Story’ (under ‘About UMBC-WIn’ tab) at the end of a group session to share your success and inspire others on campus.

Tips on Walking for Fitness at UMBC tips on creating a departmental walking group


Biggest Loser Program Tips and Reproducible Templates

How to Create a Workplace Biggest Loser Program

Biggest Loser Weight Chart

Weekly Winner Certificate

Quarter Winner Certificate

Total Program Winner Certificate















The following foods have the highest nutrient value in Autumn

  • Apples

  • Arugula

  • Asian Pears

  • Beans

  • Broccoli

  • Brussels Sprouts

  • Cabbage

  • Fennel

  • Green Tomatoes

  • Hard- Shelled Squashes (Acorn Squash, Butternut, Pumpkins)

  • Pears

  • Persimmons

  • Pomegranates

  • Radicchio

  • Spinach

  • Sweet Peppers

  • Sweet Potatoes

  • Turnips and other root vegetables













Must-Do Fall Finance Tips

  • File your tax extention.
  • Winterize your home.
  • Use remaining flexible spending account money.
  • Increase retirement contributions.
  • Make your holiday gift-giving list.
  • Make a holiday budget.
  • Purge summer clothes.
  • Hit yard sales.
  • Plan ahead for the new year.






























































Updated 08/28/14 08:53

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