September 2024

Join us for a Wellness Webinar: 

Functional Foods

Thursday, September 19, 2024 at 1:00 pm

Functional foods are foods that potentially provide health benefits beyond basic nutrition.  For example, oatmeal is a functional food because it naturally contains soluble fiber that can help reduce cholesterol.  Please join Victoria Emmitt, RD, Health Coach, as we identify functional foods in each food group and discuss how to incorporate them into your diet. 

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:

Using Kindness to Achieve Personal Success and Happiness

Wednesday, September 11, 2024 at 1:00 pm

Kindness is an admirable aspiration for anyone, and it also can be an effective way to achieve success.  By being concerned about others we can build relationships and gain support.  By serving others we can be happier about ourselves.  Kindness can be more than the right thing to do, it can be a path to success and happiness.

Registration is required!  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

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

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

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

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. 

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. October 2 - EAP Webinar: The Power of Productivity, Register Here October 10 - Wellness Webinar: No Gym, No Problem.  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.

Charred Shrimp, Pesto & Quinoa Bowls

Ingredients:

• ⅓ cup prepared pesto
• 2 tablespoons balsamic vinegar
• 1 tablespoon extra-virgin olive oil
• ½ teaspoon salt
• ¼ teaspoon ground pepper
• 1 pound peeled and deveined large shrimp (16-20 count), patted dry
• 4 cups arugula
• 2 cups cooked quinoa
• 1 cup halved cherry tomatoes
• 1 avocado, diced

Directions:

1. Whisk pesto, vinegar, oil, salt and pepper in a large bowl.  Remove 4 tablespoons of the mixture to a small bowl; set both bowls aside.

2. Heat a large cast-iron skillet over medium-high heat.  Add shrimp and cook, stirring, until just cooked through with a slight char, 4 to 5 minutes.  Remove to a plate.

3. Add arugula and quinoa to the large bowl with the vinaigrette and toss to coat. Divide the arugula mixture between 4 bowls.  Top with tomatoes, avocado and shrimp.  Drizzle each bowl with 1 tablespoon of the reserved pesto mixture.

Tips:

To make ahead:  Cover and refrigerate dressing (Step 1) for up to 2 days.

Vitamins and Minerals

Several vitamins and minerals are essential for maintaining overall health and well-being and preventing deficiency-related diseases. A balanced diet that includes a variety of nutrient-rich foods is the best way to ensure you get an adequate intake of these essential nutrients.

Here are some of the most important ones and their functions:

1. Vitamin A:  Essential for vision, immune function, skin health, and cell growth and development.
2. Vitamin C:  Acts as an antioxidant, supports the immune system, aids in collagen production (important for skin health), and helps the body absorb iron.
3. Vitamin D:  Important for bone health as it helps the body absorb calcium. It also plays a role in immune function and may have other health benefits, such as reducing the risk of certain diseases.
4. Vitamin E:  Acts as an antioxidant, protecting cells from damage caused by free radicals.  It also supports immune function and skin health.
5. Vitamin K:  Essential for blood clotting and bone health.  It also plays a role in heart health and may have other benefits, such as supporting brain function.
6. B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12):  Each B vitamin has its own specific functions, but collectively they play roles in energy metabolism, nervous system function, red blood cell formation, and DNA synthesis.
7. Calcium:  Vital for bone health and muscle function.  It also plays a role in nerve transmission and hormone secretion.
8. Iron:  Essential for the production of hemoglobin, which carries oxygen in the blood.  Iron is also important for energy metabolism and immune function.
9. Magnesium:  Involved in over 300 biochemical reactions in the body, including energy metabolism, muscle and nerve function, and protein synthesis.  It also plays a role in bone health and helps regulate blood sugar levels.
10. Zinc:  Important for immune function, wound healing, DNA synthesis, and cell division.  It also plays a role in taste perception and may have antioxidant properties.
11. Potassium:  Essential for maintaining fluid balance, nerve transmission, and muscle function.  It also helps regulate blood pressure and heart rhythm.
12. Selenium:  Acts as an antioxidant, protecting cells from damage.  It also plays a role in thyroid function and may have other health benefits.
13. Omega-3 fatty acids:  Essential fats that are important for brain health, heart health, and reducing inflammation in the body.

These vitamins and minerals can be obtained through a balanced diet that includes a variety of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.  In some cases, supplementation may be necessary, especially for individuals with specific dietary restrictions or medical conditions.  However, it's always best to consult with a healthcare professional before starting any new supplements.

Wellness Goals and Seasons Change

Fall weather is coming soon, and transitioning wellness goals from summer to fall can be refreshing! Here are some tips to help you stay on track:

1. Embrace Seasonal Foods:  Fall brings abundant nutrient-rich fruits and vegetables like apples, pumpkins, squash, and hearty greens. Incorporate them into your meals for added flavor and nutrition.
2. Stay Hydrated:  Even though it's cooler, staying hydrated is still important. Drink plenty of water throughout the day. Herbal teas are also a cozy option for hydration during the fall months.
3. Adjust Your Workout Routine:  As the weather changes, your outdoor workout routine might need some adjustments. Consider indoor activities like yoga, Pilates, or joining a gym. If you still want to enjoy the outdoors, try hiking or brisk walks in the crisp autumn air.
4. Maintain Consistency:  It can be tempting to slack off on your wellness routine when the weather gets colder, but consistency is key. Set realistic goals and stick to them, whether it's a certain number of workouts per week or a daily meditation practice.
5. Prioritize Sleep:  With the days getting shorter, it's important to prioritize sleep for overall wellness. Create a relaxing bedtime routine and aim for 7-9 hours of quality sleep each night.
6. Mindful Eating:  Fall often brings a lot of comfort foods and holiday treats. Practice mindful eating by listening to your body's hunger and fullness cues and savoring each bite without distractions.
7. Manage Stress:  Fall can be a busy time with school starting up again and the holiday season approaching. Find healthy ways to manage stress such as meditation, deep breathing exercises, or spending time in nature.
8. Stay Warm:  Dressing appropriately for the weather can make outdoor activities more enjoyable. Layer up with moisture-wicking fabrics to stay dry and warm during chilly fall workouts.
9. Set New Goals:  Fall is a great time to reassess your wellness goals and set new ones for the season ahead. Whether it's improving flexibility, increasing strength, or trying a new fitness class, challenge yourself to keep growing and evolving.

By incorporating these tips into your routine, you can keep your wellness goals on track and stay healthy and happy throughout the fall season!

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.