August 2024

Join us for a Wellness Webinar: 

Mental Fitness

Thursday, August 15, 2024 at 1:00 pm

What role do our thoughts play when it comes to our health? You may be surprised to find that your brain plays a more important role than your feet or your food! Join Erin Thase, Ph.D, as we discuss the why and how behind becoming more mentally fit! 

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 Wellness Learning Events.

Join us for an EAP Monthly Webinar:

How to Receive Criticism and Make It Work for You

Wednesday, August 7, 2024 at 1:00 pm

Receiving criticism is an important and valuable skill. To achieve success in any endeavor we must be able to tolerate critical feedback and learn from it. However, receiving criticism is difficult for most people. Upon receiving criticism we feel vulnerable and become defensive and thereby miss opportunities to benefit from
feedback. This workshop will help you explore why we become defensive, deliver tips for knowing when your “hot button” has been pushed and how to accept and integrate useful criticism. The training will also instruct through examples and/or role plays.

After you register, and after the live event, you will receive an email within the next 24 hours so you can view the recording, if you miss the live session.

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 3-5 business days after the vendor file is received, to be reflected in your HealthQuest Portal post completion.

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

Registration:  August 13, 2024 - August 23, 2024

September 2, 2024 - October 25, 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.

Heart Health

Registration:  August 13, 2024 - August 23, 2024

September 2, 2024 - October 25, 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

Registration:  August 13, 2024 - August 23, 2024

September 2, 2024 - October 25, 2024

• The objectives of the Diabetes Self-Management Education and Support (DSMES) program is to support informed decision-making, self-care behaviors, problem solving, 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

Registration:  August 13, 2024 - August 23, 2024

September 2, 2024 - October 25, 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. 

August 7 - EAP Webinar: How to Receive Criticism and Make it Work for You, Register Here August 15 - Wellness Webinar: Mental Fitness.  Access the webinar directly in the HealthQuest Portal under Wellness Learning Events. September 11 - EAP Webinar: Using Kindness to Achieve Personal Success and Happiness, Register Here September 19 - Wellness Webinar: Functional Foods.  Access the webinar directly in the HealthQuest Portal under Wellness Learning Events.

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.

Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

Ingredients:

• ¼ cup tahini

• ¼ cup cold water plus 2 tablespoons, divided

• ¼ cup lemon juice

• ½ teaspoon minced garlic plus 2 sliced garlic cloves, divided

• ¼ teaspoon ground cumin

• ½ teaspoon kosher salt, divided

• 1 cup green beans

• 1 small broccoli crown

• 4 (4 ounce) chicken cutlets, trimmed

• ¼ teaspoon ground pepper

• 2 tablespoons extra-virgin olive oil, divided

• ½ large red onion, sliced

• 4 cups thinly sliced kale

• 2 cups cooked brown rice

• ¼ cup chopped fresh cilantro

Directions:

1. Whisk tahini and 1/4 cup water in a small bowl until smooth. Add lemon juice, minced garlic, cumin and 1/4 teaspoon salt and whisk to combine. Set aside.
2. Trim green beans and cut in half. Break broccoli into florets. Measure 1 cup (reserve the rest for another use).
3. Season chicken with the remaining 1/4 teaspoon salt and pepper. Heat 1 tablespoon oil in a large cast-iron skillet over medium heat. Add the chicken and cook until an instant-read thermometer registers 160 degrees F, 3 to 5 minutes per side. Transfer to a clean cutting board and tent with foil to keep warm.
4. Wipe out the pan and add the remaining 1 tablespoon oil. Add onion and cook, stirring occasionally, for 2 minutes. Add sliced garlic and cook for 30 seconds, then add the broccoli and green beans. Cook, stirring occasionally, for 2 minutes. Stir in kale and add the remaining 2 tablespoons water. Cover and steam until the vegetables are tender-crisp, 1 to 2 minutes.
5. Slice the chicken.
6. To serve, divide rice and the vegetables among 4 bowls and top with the chicken. Drizzle with the reserved dressing and sprinkle with cilantro.

Tips:

To make ahead: Refrigerate dressing (Step 1) for up to 3 days.

Heading Back-to-School: The Importance of Nutrition and Sleep

Getting back into the routine of healthy eating, extracurricular activities, homework time, and early bedtime can be tough, but routines are extremely important for kids’ success and can help the whole family! Whether you have kids going back to school or are trying to get back into a routine, remember to prioritize healthy eating, sleep, and a can-do mentality without overwhelming yourself!

Before school:

Children who eat a nutritious breakfast do better in school, have better concentration, and more sustained energy. In addition, eating a healthy breakfast is associated with strong memory recall, reduced absenteeism, and improved mood. Some schools provide breakfast for children; if yours does not, make sure they eat a breakfast that contains a balance of protein, carbs, and fat. Carbs are a necessary fuel source for the brain and protein helps with satiety and focus. If your child’s school starts very early and he or she does not have time to eat, send them off with a grab-and-go snack like a granola bar and yogurt. Hunger can drastically affect your child’s performance in class – so reach out to the school office if you would like more information about qualifying for free or reduced-price lunch or breakfast! Hydration is also important for learning. Encourage water consumption by keeping your child’s favorite reusable water bottle clean and near their backpack before heading out for the day.

At school:

Need a few extra ideas to make lunch prep easier for back-to-school? Here’s how to manage different schedules and keep meals healthy, yummy, and simple:

• If age appropriate, encourage kids to help pack their own lunch. This gives them a bit of responsibility and takes some of the responsibility off you. Spread out a few options like fruits, vegetables, and snacks and have them load up their lunch bag while you work on the main item.
• Keep a list of go-to main meal ideas to fall back on throughout the year. Kids can get finicky or lose interest in foods quickly, so keep things fun and easy by keeping this list handy.
• Buy snacks and sides in bulk if you can. Keep the pantry and fridge stocked with a couple of items, such as crackers, granola bars, pudding cups, cheese sticks, applesauce, etc.
• Prep some food ahead of time. To save time during the week, consider prepping some items on Saturdays or Sundays.

Sleep

Children heading back-to-school should get the proper amount of sleep at night to help stay focused, improve concentration, and improve academic performance. Kids and adolescents who don’t get enough sleep have a higher risk for many health problems, including obesity, Type 2 diabetes, poor mental health, and injuries. They are also more likely to have attention and behavior problems, which can contribute to poor academic performance in school.

How to Keep Mentally Fit For Back-to-School

The Substance Abuse and Mental Health Services Administration (SAMHSA) recommends a few crucial focus areas to promote a healthy transition back to the school year.

Whether you have young kids, middle or high schoolers, college-aged young adults, or you yourself are going back to school, it’s normal for everyone to feel anxious about the transition back. To help ease this transition, remember to: create a routine, prepare in advance, communicate feelings healthfully, and facilitate and encourage social activities, safety, and self-care. Creating a consistent new routine around going back to school helps foster a sense of predictability and safety in children of all ages. Self-care and physical health routines like a regular bedtime, healthy dinner time, time for homework, and relaxation activities can help all of us adjust to the rhythm of the school year, even if we have been ‘out of routine’ for a little while. Preparation might include lunch or dinner meal prep, school visits or orientation, and a consistent bedtime to help children and families ‘practice’ their bedtime and morning routines a couple weeks ahead of school starting.

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.