December 2024

Join us for a Wellness Webinar: 

Health Risks of Sitting

Thursday, December 12, 2024 at 1:00 pm

Believe it or not, there are health risks associated with too much sitting. Please join Rebecca Berlin, health coach, as we discuss these health risks, the benefits of adding more movement into your day, creative ways to counteract the negative impacts of sitting, and more.

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:

Humility - An Underappreciated Trait of Confident People

Wednesday, December 4, 2024 at 1:00 pm

Are you a humble person? Do you have confidence in yourself? Humility isn’t always appreciated as a strength or trait of confident people but sometimes thought of as a weakness. Some believe that humility is having a low opinion of yourself or a lack of confidence but it is in fact the opposite, humility is the understanding that you can be confident and secure in your expertise and strengths while also admitting to your weaknesses or opportunity areas. This training will help you understand the importance of humility as a strength and its relatedness to confidence and good self-esteem.

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.

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.

Turkey Rice Soup

Ingredients:

• 8 oz. wild rice
• 1/4 cup unsalted butter
• 4 large carrots - chopped
• 3 stalks celery - chopped
• 1 large onion - chopped
• 12 oz. butternut squash - or about 3 cups, chopped
• 4 cloves garlic - minced
• kosher salt and freshly ground black pepper - to taste
• 1 teaspoon onion powder
• 1/3 cup all-purpose flour
• 1 teaspoon each, fresh thyme and rosemary
• 10-12 cups lower-sodium chicken broth - divided
• 4 cups shredded leftover turkey - dark and white meat
• 1/2 cup heavy cream

Directions:

1. In a medium stock pot, bring 3 cups chicken broth to a boil. Add wild rice and reduce heat to a fast simmer (medium low heat). Place lid on tightly and cook until rice is al dente, or approximately 45-50 minutes (or possibly a few extra minutes).

   Check towards the end to make sure there is enough broth and that the pan doesn't burn. You may need to add just a bit more broth. Fluff with a fork.
2. In a large stock pot, heat butter over medium heat. Add onion, carrots, celery, and butternut squash. Sauté for 5-6 minutes or until the veggies begin to soften. Add garlic during the last 30 seconds.
3. Add the flour and spices (onion powder, rosemary, thyme, kosher salt and black pepper). Stir for a couple of minutes to fully incorporate the flour.
4. Add approximately 6-7 cups chicken broth and bring to a boil. Reduce heat to a simmer and stir until thickened, approximately 15-20 minutes.
5. Add turkey and cooked wild rice to the soup, along with the heavy cream. Let simmer for another 10-15 minutes.
6. Let the soup rest for a bit to allow the rice to plump up. You may need extra broth for leftovers.

Tips:

Storing and Freezing Soup:

• STORE leftover soup in an airtight container in your refrigerator for up to four days. We usually add leftovers to meal prep containers so servings are ready to go when we're hungry.
• FREEZE leftover soup in an airtight container with a freezer bag for up to three months. Thaw completely in your refrigerator and then heat up servings in your microwave or add to a stock pot and heat on your stovetop.

Getting Past the Winter Blues

Here are some tips to manage both your mental and physical health during the holiday season:

• Stick to normal routines as much as possible
• Make to-do lists to help organize your thoughts and manage your time
• Eat and drink in moderation - alcohol is a depressant so don’t drink if you are feeling down
• Eat a balanced diet including fruits, vegetables, lean protein, and complex carbohydrates
• Delegate tasks to friends and family for gatherings or events
• Get exercise – even taking a short walk can improve your state of mind!
• Go outside to get natural light and fresh air, even if only for 2-3 minutes or open your blinds or curtains to let in more light
• Learn to say no when needed – friends and colleagues will understand if you can't participate in every activity
• Identify a hobby or activity that you can enjoy solo or with someone else and schedule time to do it weekly
• Get a good night's sleep, but try not to oversleep, which can make symptoms worse
• Try light therapy with a light lamp, which can be purchased online
• Practice mindfulness through meditation, journaling or breathing exercises

Manage Holiday Stress

By simplifying and focusing on self-care, you can reduce stress and enjoy the holiday season.

Here are some tips:

1. Prioritize and Plan – Make a to-do list and focus on what matters most. Don’t overcommit.
2. Set Boundaries – Say no to events or tasks that will overwhelm you.
3. Take Breaks – Schedule “me time” each day to relax and recharge.
4. Stay Active – Keep moving with regular exercise to boost mood and reduce stress.
5. Eat Well and Hydrate – Balance indulgence with healthy foods and drink plenty of water.
6. Get Enough Sleep – Aim for 7-9 hours each night to stay energized and calm.
7. Practice Gratitude – Reflect on what you’re thankful for to shift your focus to positivity.

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.