January 2025

Join us for a Wellness Webinar: 

New Year New You

Thursday, January 23, 2025 at 1:00 pm

Are you ready to make this year YOUR year? In this wellness webinar, you’ll learn the key to making new habits stick. Please join Rebecca Berlin, Heatlh Coach, as we discuss creating a wellness vision, implementing effective change through SMART goals, and living out your goals through the year ahead! 

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:

After the Holidays: Managing that Debt

Wednesday, January 15, 2025 at 1:00 pm

Did you spend more for the holidays than you intended? Did you go into debt, maybe at unfavorable terms? Are you worried about how you will pay these debts off? Would you like to avoid being in the same position next year? Holiday shopping can sink even the best budget if one is not careful. And post-holiday credit card bills can cause high levels of stress. This workshop will help you figure out how to get out of debt quickly and cost effectively and take steps to make sure you don’t end up in debt again next year.

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.

2025: 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:  January 6, 2025 - January 16, 2025

January 27, 2025 - March 24, 2025

• 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:  January 6, 2025 - January 16, 2025

January 27, 2025 - March 24, 2025

• 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:  January 6, 2025 - January 16, 2025

January 27, 2025 - March 24, 2025

• 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: January 6, 2025 - January 16, 2025

January 27, 2025 - March 24, 2025

• 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. 

January 15 - EAP Webinar: After the Holidays:  Managing that Debt, Register Here January 23 - Wellness Webinar: New Year New You.  Access the webinar directly in the HealthQuest Portal under Wellness Learning Events. February 5 - EAP Webinar:  Building Respectful Relationships, Register Here February 13 - Healthy Relationships.  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.

Blackened Salmon Burgers with Avocado Crema

Ingredients:

For the salmon burgers:

• 20 oz. fresh salmon fillet
• 1/2 cup panko breadcrumbs
• 1 Tablespoon parmesan cheese
• 1 large egg
• 2 Tablespoons olive oil – or more as needed, for cooking
• Hamburger buns of your choice – use a Whole Wheat Honey Bread for homemade version or use store-bought
• Tomato slices – to serve

For the blackened seasoning:

For the Crema:

Directions:

For the salmon:

• Take the salmon, place in a food processor, along with Panko crumbs, parmesan cheese, and the egg, and pulse until it resembles ground meat. Form into four patties, and refrigerate until ready to cook.
• Prep the blackened seasoning by mixing together the spices – the paprika, brown sugar, garlic powder, onion powder, cumin, red pepper flakes, cayenne, salt and pepper. Press the mixture onto both sides of the salmon.
• Heat one tablespoon of olive oil in a large cast iron skillet over medium-high heat. Gently place two patties in skillet, and cook for about 2-3 minutes before flipping. Cook another 2-3 minutes. Then repeat process for remaining two patties.

For the Avocado Crema:

• Using a food processor, combine the avocado, sour cream (or yogurt), cilantro, garlic salt, and the juice of one lime. Pulse until creamy. (This shouldn't be prepared more than a half hour in advance.)

To serve:

• To serve, warm up hamburger buns, add tomato slices, salmon patties, and then follow with a scoop of Avocado Crema. You can also dip the burgers in the Avocado Crema! Enjoy!

Notes:

• These burgers cook very quickly. I like to make them inside using my cast iron skillet, but you could make them on the grill too. Just brush both sides of patties with olive oil, and be gentle!
• Make up a large batch of the blackening seasoning and store in a mason jar. You’ll be surprised how much you use it.
• Don’t make the Avocado Crema too far in advance, for best results. Leftovers can be stored in the refrigerator, covering tightly with cling wrap.

January is Cervical Cancer Awareness Month

Cervical cancer is a significant health issue globally but is largely preventable through regular screenings.

• Visit Your Doctor Regularly
  • Regular visits to your doctor ensure you stay up to date on screenings, vaccinations, and health checks.

• Healthy Lifestyle Choices

  • Quit smoking: Smoking is a significant risk factor for cervical cancer. Women who smoke are more likely to develop cervical cancer.
  • Maintain a healthy diet and exercise: Eating a balanced diet rich in fruits, vegetables, and whole grains can help support your immune system.
  • Strengthen your immune system: Avoid excessive alcohol consumption and prioritize sleep to maintain a strong immune system.

• The Importance of Early Detection

  Early detection through regular screening significantly improves the chances of successfully treating cervical cancer. The 5-year survival rate for cervical cancer is over 90% when caught early, but the survival rate drops significantly if the cancer is detected in its later stages.

• Key Takeaways

  • Prevention is the best approach: Regular screenings are critical.
  • Early detection saves lives
  • Adopt healthy habits: Lifestyle choices, such as quitting smoking and staying active, reduce the risk.

By following these tips, you can reduce your risk of cervical cancer and ensure early detection if abnormalities are found. Awareness and proactive health practices are key to prevention!

References: 

https://www.nccc-online.org/cervical-health-awareness-month/#:~:text=January%20is%20Cervical%20Health%20Awareness,people%20involved%20as%20we%20can.

https://www.aacr.org/patients-caregivers/cancer/cervical-cancer/

https://www.mayoclinic.org/diseases-conditions/cervical-cancer/symptoms-causes/syc-20352501

Embrace the Journey of a Healthy New Year!

“Approach the New Year with resolve to find the opportunities hidden in each new day.”  - Michael Josephson

Here are a few healthy resolutions to promote a healthy new year:

1. Eat a Balanced Diet: Focus on incorporating more whole foods into your meals, such as vegetables, fruits, lean proteins, whole grains, and healthy fats. Reducing processed foods and added sugars can help boost energy levels and improve overall health.
2. Exercise Regularly: Set a realistic fitness goal, whether it's committing to regular workouts, trying a new sport, or even walking 10,000 steps a day. Exercise benefits both mental and physical health.
3. Prioritize Mental Health: Take time to practice mindfulness, meditation, or journaling to reduce stress and improve emotional well-being. It's important to check in with your mental health just as much as your physical health.
4. Sleep Better: Aim for 7-9 hours of quality sleep each night. You can achieve this by establishing a consistent sleep schedule, avoiding screens before bedtime, and creating a relaxing pre-sleep routine.
5. Drink More Water: Staying hydrated is essential for maintaining energy and improving skin health. Try to drink a specific amount of water each day, like eight 8-ounce glasses (2 liters), and increase if needed based on your activity level.
6. Limit Alcohol and Sugar: Reducing the intake of alcohol and sugary beverages can positively impact your health. Try replacing them with healthier alternatives, like herbal teas or sparkling water with a slice of lemon.
7. Practice Gratitude: Taking a few moments each day to reflect on things you're grateful for can help improve your mindset and overall happiness.
8. Quit Smoking or Reduce Vaping: If you smoke or vape, committing to quit or reduce your usage can have an immediate and long-term positive impact on your health.
9. Stay Connected with Loved Ones: Foster healthy relationships by regularly connecting with family and friends. Strong social ties are important for emotional well-being.
10. Set Personal Growth Goals: Continuous personal development helps keep the mind active and engaged, whether it's learning a new skill, reading more, or taking up a hobby.

Wishing you a joyful, healthy, and prosperous New Year!

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.