November 2024

Join us for a Wellness Webinar: 

Portion Control and Healthy Substitutions

Thursday, November 7, 2024 at 1:00 pm

Please join Victoria Emmitt-Kasick, RD, Health Coach for this interactive session, where you will learn how to measure food using everyday objects and how you can make simple substitutions for healthier options. 

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:

Managing Holiday Stress

Wednesday, November 6, 2024 at 1:00 pm

The approaching holiday season brings many expectations. Often this makes us feel like we are being pulled in a hundred different directions. There are office parties to attend, family get-togethers to schedule, children’s holiday recitals and gifts to buy. The holidays can be one of the happiest times of the year, yet it can also be one of the most stressful. Maintaining balance and keeping stress from overwhelming you are the keys to an enjoyable holiday season.

This workshop provides an overview of common stressors people encounter during the holidays and offers “stress buster” tips to help you get the most possible enjoyment out of the season.

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.

November 6 - EAP Webinar: Managing Holiday Stress, Register Here November 7 - Wellness Webinar: Portion Control and Healthy Substitutions.  Access the webinar directly in the HealthQuest Portal under Wellness Learning Events. December 4 - EAP Webinar: Humility-An Underappreciated Trait of Confident People, Register Here December 12 - Wellness Webinar: Health Risks of Sitting.  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.

Maple-Mustard Chicken Thighs

Ingredients:

• 2 Tbsp Coarse Dijon Mustard
• 2 Tbsp Maple Syrup
• 1 clove garlic, minced
• 8 (about 1/2 lbs total) Boneless, Skinless Chicken Thighs
• 1/2 tsp Salt
• 1/4 tsp Black Pepper
• Nonstick Cooking Spray

Directions:

1. Preheat the oven to 375° F. Coat a 9-by-13-inch baking dish with cooking spray.
2. In a small bowl, combine the mustard, syrup, and garlic. Mix well; set aside.
3. Evenly sprinkle both sides of the chicken with the salt substitute and pepper.
4. Dip the chicken lightly into the mustard mixture and place in the baking dish. Spoon the remaining mustard mixture on top of each chicken thigh.
5. Bake for 35 to 40 minutes, or until the juices run clear and no pink remains in the center of the chicken. Serve hot.

Tips:

This bold and flavorful chicken goes great with a side of veggies or a small green salad. Dinner is going to be delicious!

Daylight Savings and Saving on Sleep!

"An extra yawn one morning in the springtime, an extra snooze one night in the autumn… We borrow an hour one night in April; we pay it back with golden interest five months later." – Winston Churchill

According to Harvard Health, sleep is a component of circadian rhythms. It is affected by outside influences, like light or Daylight Saving time. Daylight Saving Time can affect sleep patterns, especially when the clocks fall back in the fall. When we gain an hour, many people might find it easier to adjust since it can mean an extra hour of sleep. However, it can still disrupt your sleep schedule, especially if you go to bed at your usual time and end up waking up earlier than intended.

To help adjust, consider these tips:

1. Gradual Adjustment: A few days before the change, start going to bed and waking up 15 minutes earlier or later (depending on the direction of the shift) to ease into the new schedule.
2. Light Exposure: Get plenty of natural light during the day to help reset your internal clock, especially in the morning.
3. Sleep Hygiene: Maintain a consistent sleep routine, keep your bedroom dark and cool, and limit screen time before bed.
4. Limit Naps: If you feel tired after the time change, try to avoid long naps that could interfere with your nighttime sleep.
5. Look into Noise Colors: Noise colors are relaxing sounds that can help block out noise, fall asleep faster, and enhance sleep quality - Each type of noise—pink, brown, blue, and white—has its unique sound profile and benefits:

White Noise

• Sound: A constant, static-like noise that covers all frequencies equally.
• Benefits: Good for masking background sounds, helping some people fall asleep or focus.

Pink Noise

• Sound: A more balanced sound with lower frequencies, often described as rain or ocean waves.
• Benefits: Can enhance deep sleep and is often found more soothing than white noise.

Brown Noise

• Sound: Even deeper than pink noise, with a focus on lower frequencies (think of a distant thunder or a strong waterfall).
• Benefits: Many find it very calming and effective for relaxation and sleep.

Blue Noise

• Sound: Higher frequencies dominate, creating a sharper sound (think of a hiss or a high-pitched sound).
• Benefits: Less commonly used for sleep; it might help with focus in some situations.

Choosing the Right Noise

• Personal Preference: It often comes down to what sounds best to you and what helps you relax or sleep.
• Experiment: Try out different types to see which one helps you the most.

Tip: Keep the volume at a comfortable level—loud enough to mask disruptive sounds but not so loud that it becomes distracting.

Resources:

https://www.health.harvard.edu/blog/daylight-saving-time-fall-back-doesnt-equal-sleep-gain-201311012514

https://www.msn.com/en-us/news/technology/4-best-noise-colors-to-boost-your-sleep-quality/ar-AA19Apvh?ocid=entnewsntp&pc=U531&cvid=451b4c7ac8ee4b4b9dfeb22ce5642b1a&ei=69

Ready for Healthy Holidays!

Staying healthy in November can be a bit challenging with the holiday season approaching, but there are plenty of ways to maintain your well-being.

Here are some tips:

Nutrition:

1. Eat Seasonally: Incorporate seasonal produce like squash, sweet potatoes, and apples into your meals.
2. Balanced Diet: Focus on whole foods, lean proteins, whole grains, and plenty of fruits and vegetables.
3. Mindful Eating: With holiday gatherings, practice mindful eating to enjoy treats without overindulging.

Exercise:

1. Stay Active: Keep up with your regular workout routine or try outdoor activities like hiking or walking.
2. Home Workouts: As it gets colder, consider home workouts or online classes to stay motivated.

Mental Health:

1. Manage Stress: The holiday season can be stressful. Practice relaxation techniques like meditation or deep breathing.
2. Social Connections: Stay connected with friends and family, whether in person or virtually.

Sleep:

1. Prioritize Sleep: With the change in daylight saving time, focus on maintaining a regular sleep schedule.
2. Create a Cozy Sleep Environment: Make your bedroom comfortable and conducive to rest.
3. Use relaxing sound: White noise or a fan to drown out other sounds and help you fall asleep faster.

Hydration:

1. Stay Hydrated: Drink plenty of water, especially as indoor heating can dry out the air.

Preventive Care:

1. Get Vaccinated: If you haven't already, consider getting your flu shot and any other recommended vaccines.

Making small adjustments can help you stay healthy and enjoy the month!

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.