May 2024

Join us for a Wellness Webinar: 

Grocery Store Tour

Thursday, May 9, 2024 at 1:00 pm

Grocery stores design their shelves and displays to get you to shop a certain way and sometimes it can get confusing! Join Valerie Porter, RN, Health Coach as she reviews grocery store layouts and highlights healthy foods. She will review strategies for healthy shopping and ways to shop more healthfully and mindfully. 

Live sessions are limited to the first 2,000 attendees. All others can view the recording 6 hours after the live event.

Members that attend the live session or view the recording within 7 days of the original broadcast, will receive 1 HealthQuest Credit for attendance. Credits take 7-10 business days to be reflected in your HealthQuest Portal post completion.

No registration required! Simply follow the instructions on how to access this webinar directly on the HealthQuest Portal under Marathon Health Webinars.

May is Mental Health Awareness Month! HealthQuest knows the importance of not only focusing on physical wellbeing, but also emotional and mental wellbeing as well. Our HealthQuest Health Center offers behavioral health therapy as well as health coaching to assist with all aspects of your wellbeing. Our Anywhere Program also offers behavioral health therapy and health coaching, virtually! Our Employee Assistance Program, provided by ComPsych, offers eight free counseling sessions, per issue, per year!

2024: Condition Management Programs

Earn 5 HealthQuest Credits for Completion

As part of the HealthQuest program, you have access to four condition management programs. Each 8-week program is confidential and conducted by Marathon Health medical professionals.  

You may only participate in one program at a time, but don't worry!  Upon completion of the program including watching all the videos in their entirety, submission of the pre-survey (completed during your registration process) and submission of the post-survey, members will receive Five (5) HealthQuest Credits.  

Note:  You can only participate in each program once throughout the calendar year (i.e. you cannot complete the same program twice). 

Weight Management

• April 29 - June 17, 2024
• This program offers a supportive, judgement free environment where we’ll focus on understanding the psychology behind decisions and the impact that lifestyle and behavior choices have on our health, focusing on weight.

Healthy Hearts

• April 29 - June 17, 2024
• The Healthy Hearts Program includes education and group support to help you lower the risk of heart disease and heart attack. Who should participate? Anyone looking to achieve and maintain healthy levels for blood pressure and cholesterol with the overall goal of living a heart healthy lifestyle.

Diabetes Management 

• April 29 - June 17, 2024
• The objectives of the Diabetes Self-Management Education and Support (DSMES) program is to support informed decision-making, self-care behaviors, and problem solving.  As well as support active collaboration with the health care team to improve clinical outcomes, health status, and quality of life. DSMES covers topics that a person diagnosed with diabetes needs to know about including, but not limited to, standards of medical care for diabetes, an overview of medications used to treat diabetes, nutrition, physical activity, and planning for sick days and their impact on blood glucose. 

Tobacco Cessation

• April 29 - June 17, 2024
• The ALA’s Freedom from Smoking® Program has helped hundreds of thousands of Americans end their addiction to nicotine and begin new tobacco-free lives. Freedom From Smoking® is based on proven addiction and behavior change models. The program offers a structured, systematic approach to quitting, and its positive messaging emphasizes the benefits of better health. 

May 1 - EAP Webinar: Healthy Food Choices on the Go, Register Here May 9 - Wellness Webinar: Grocery Store Tour.  Access the webinar directly in the HealthQuest Portal under Marathon Health Webinars. June 5 - EAP Webinar: Learning to Say "No", Register Here June 13 - Wellness Webinar: Taking Charge of Your Health.  Access the webinar directly in the HealthQuest Portal under Marathon Health Webinars.

Should you need accommodations for any webinar, please email SEHPHealthQuest@ks.gov two (2) business days in advance.

by Valerie Porter, HealthQuest Health Coach

Monthly recipes are provided by Valerie Porter, RN, HealthQuest Health Coach. Health Coaching appointments are available to all benefits-eligible employees, and their SEHP-covered spouses, free of charge. To schedule an appointment with Valerie or another health coach, call (785) 783-4080.

Vegetarian Breakfast Burrito (High-Protein Recipe)

Ingredients:

• 3 eggs
• 1 cup canned black beans, rinsed and drained
• 1 bell pepper, chopped
• 1/2 onion, chopped
• 1 tsp cumin
• 1 tsp crushed red pepper
• 1 1/2 cup kale or spinach
• 2 garlic cloves
• 1 tbsp tomato paste and 1 garlic clove
• 2 tortillas
• 1 tbsp olive oil
• 3 Tbsp shredded cheddar

Directions:

1. Saute onion in olive oil until translucent, add the kale and the bell pepper.
2. Stir in the spices and the rinsed and drained black beans. Cook for 2-3 minutes and add in the minced garlic. Stir for another 2 minutes, then remove from heat.
3. Scramble the eggs.
4. Arrange the burritos: Spread some tomato paste and minced garlic over the tortilla, add the beans in the middle, then the eggs and cheese.
5. Wrap like a burrito and toast in a pan until golden brown to seal. Flip on the other side and toast until golden brown as well.
6. Transfer to a cutting board and cut in the middle, then enjoy immediately.
7. To make ahead you could also store the burritos untoasted in the fridge for 2-3 days. Take out and toast until golden brown and enjoy.

Grocery Shopping Tips

Grocery shopping can always be a chore and can be very costly. Here are some healthy grocery shopping tips to consider:

• Make a List: Plan your meals for the week, see what you already have at home, and create a shopping list. This can help you avoid impulse buys and stick to healthier options.
• Shop the Perimeter: The perimeter of the grocery store usually contains fresh produce, meats, and dairy, while the inner aisles contain more processed foods. Focus on the perimeter for healthier choices.
• Choose Whole Foods: opt for whole grains, fresh fruits and vegetables, lean proteins, and low-fat dairy products. These foods are generally healthier and less processed. – Side note – when choosing perishable items, choose from the back of the shelf for newer inventory.
• Read Labels: Check the nutrition labels on packaged foods for information on calories, serving sizes, and ingredients. Look for items with lower amounts of sugar, sodium, and unhealthy fats.
• Buy in Bulk: Purchasing items like whole grains, nuts, and seeds in bulk can be more cost-effective and reduce packaging waste.
• Limit Sugary Drinks: Instead of sugary sodas or juices, choose water, herbal tea, or infused water for a healthier option.
• Be Mindful of Portions: Avoid buying large quantities of snacks or treats, as this can lead to overeating. Instead, buy smaller portions or single servings.
• Compare Prices: Look for sales and compare prices to get the best deals on healthy foods. Consider buying frozen fruits and vegetables, which can be just as nutritious and more affordable than fresh options. Don’t forget to check out the ads or coupons at your store of choice.
• Don't Shop Hungry: Shopping on an empty stomach can lead to impulse buys of unhealthy foods. Try to eat a healthy meal or snack before heading to the store.
• Consider Convenience: While fresh produce is ideal, frozen and canned fruits and vegetables can also be nutritious options. Just be sure to choose items without added sugars or salt.

Is there a strategy for unpacking groceries?

Unpacking groceries may seem like a mindless task, but a few important steps can help you make the most of the food you buy.

Using the FIFO (First In, First Out) method when unpacking groceries can help reduce food waste and ensure that you use up items before they expire. Here's how you can apply the FIFO method:

• Sort Items: When unpacking groceries, group similar items together, such as canned goods, dairy products, and fresh produce.
• Check Expiration Dates: Before putting items away, check the expiration (not expected to be safe to consume date) and/or best-by dates (peak quality date). Arrange items so that those with the closest expiration dates are placed in front, while newer items are placed behind them.
• Rotate Stock: When adding new items to your pantry, refrigerator, or freezer, place them behind the older items. This way, you'll use up the older items first, reducing the risk of them expiring before you can use them.
• Use Clear Containers: If possible, store items in clear containers or jars. This makes it easier to see the contents and the expiration dates, helping you to use the oldest items first.
• Regularly Check and Use Items: Periodically check your pantry, refrigerator, and freezer to ensure that you're using up items before they expire. Try to incorporate these items into your meals to avoid waste.

Questions?

HealthQuest Portal

Each person's path to well-being is unique and personal. Need an accessible alternative for an activity? To learn more email SEHPHealthQuest@ks.gov.