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 Join us for a Wellness Webinar:
Mindful Movement
Thursday, April 17, 2025 at 1:00 pm
Join us as Rebecca Berlin, Health Coach, discusses the benefits and characteristics of mind and body movement. Experience the art of Tai Chi and other mindful movements with a short-guided practice!
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.
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Join us for an EAP Monthly Webinar:
Relaxation “Micro-Moments” and
Winding Down Techniques
Wednesday, April 9, 2025 at 1:00 pm
The problem with most attempts to adopt stress-management or self-care routines is that they require time, effort and planning. The reality for many people who have stressful jobs is that they are too physically exhausted and mentally depleted by the end of the day to initiate activities commonly recommended to reduce stress in their lives. The trick is to intervene via multiple “micro-moments” of relaxation or mindful practices which only take 15 to 60 seconds. These moments of relaxation help bring stress levels down during the workday and interrupt the steady escalation of stress that creates physical and mental exhaustion.
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.
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- HealthQuest's first 2025 statewide challenge, "Spring Into Motion" is live! If you haven't registered for the statewide challenge yet, you still have time!
- Is it time for your annual physical? Visit the HealthQuest Health Center located in downtown Topeka for your preventive services, today!
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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: April 15, 2025 - April 25, 2025
May 5, 2025 - June 23, 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: April 15, 2025 - April 25, 2025
May 5, 2025 - June 23, 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: April 15, 2025 - April 25, 2025
May 5, 2025 - June 23, 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: April 15, 2025 - April 25, 2025
May 5, 2025 - June 23, 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.
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April 9 - EAP Webinar: Relaxation “Micro-Moments” and
Winding Down Techniques, Register Here
April 17 - Wellness Webinar: Mindful Movement. Access the webinar directly in the HealthQuest Portal under Wellness Learning Events.
May 7 - EAP Webinar: Mental Health Impacts of a Medical Diagnosis, Register Here
May 15 - Wellness Webinar: Cancer Awareness & Prevention. Access the webinar directly in the HealthQuest Portal under Wellness Learning Events.
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Should you need accommodations for any webinar, please email SEHPHealthQuest@ks.gov two (2) business days in advance.
 Planning for College
Are you or your child thinking about college? Considering an advanced degree to further your career? Concerned about curricula, financing and campus environments for your college-bound teen? Your ComPsych® GuidanceResources® Employee Assistance Program can help.
Whether online or on the phone, a GuidanceConsultantSM is available anytime to put you in touch with the resources you need to understand the increasingly complex world of higher education.
Call anytime for concerns such as:
- Choosing a school
- Understanding the application process
- Paying tuition
- University life
- Applying for financial aid
EAP Information:
Call: 888-270-8897
Online: guidanceresources.com
App: GuidanceNow
Web ID: SOKEAP
 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.
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Healthy Low-Sugar Granola |
Ingredients:
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¼ cup honey
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¼ cup maple syrup
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⅓ cup avocado oil
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3 cups large flake or old fashioned oats
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½ teaspoon cinnamon
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¼ teaspoon ground ginger
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¼ teaspoon salt
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½ cup coconut
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½ cup pumpkin seeds raw unsalted
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½ cup sunflower seeds raw unsalted
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¼ cup sesame seeds
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¼ cup chia seeds
Directions:
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Adjust oven rack to center position and preheat to 300 degrees F.
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In a small bowl whisk together the honey, maple syrup, and oil.
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In a large bowl stir together oats, cinnamon, ginger, salt, coconut, pumpkin seeds, sunflower seeds, sesame seeds and chia seeds. Pour the oil mixture over the oat mixture and stir to combine well.
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Pour everything onto a 12 x 18-inch baking tray lined with parchment paper or foil. Spread everything into an even layer.
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Bake for 45 minutes, stirring every 15 minutes, or until the granola is nicely browned and toasted. Keep an eye on it as baking times may vary depending on your oven.
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Let cool completely. If you like chunks or clusters of granola pack it down after removing from the oven and let cool completely. Store in a jar or airtight container on the counter for 2-3 weeks.
Notes:
- Use large flake or old fashioned oats for best results.
- As long as you keep the ratios of wet to dry ingredients relatively the same you can mix and match other ingredients as you like.
- If adding dried fruit or chocolate let granola cool completely before mixing it in.
Copyright © 2025 My Pocket Kitchen
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Freshen Up Your Fitness Routine by Getting Outside
- If your workout routine has started feeling stale, it’s time to take it outdoors.
- Fresh air, natural scenery, and a change of environment can do wonders for your motivation and overall well-being.
- Whether it’s a brisk morning walk, a scenic hike, or an outdoor yoga session, nature offers a refreshing boost to both your body and mind.
- Exposure to sunlight helps regulate your sleep cycle and boosts vitamin D levels—key for energy and mood.
Declutter Your Mind: Minimize Screen Time
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In today’s digital world, constant notifications and endless scrolling can leave your mind feeling cluttered.
- Make a conscious effort to reduce screen time by setting boundaries like turning off non-essential notifications or implementing “screen-free” hours in your day.
- Try to engage in mindful activities such as reading, journaling, or simply sitting in quiet reflection.
Sleep, Sleep, Sleep
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Quality sleep is one of the most underrated yet essential components of overall well-being.
- Aim for at least 7-9 hours of restful sleep each night by establishing a consistent bedtime routine.
- Reduce screen exposure before bed, create a relaxing sleep environment, and practice mindfulness techniques to ease into sleep.
- Prioritizing rest will leave you feeling more energized, focused, and ready to take on each day.
Rejuvenation doesn’t have to be complicated—it’s about making small, intentional changes that align with your overall well-being.
By refreshing your fitness routine, decluttering your mind, and prioritizing sleep, you’ll create a more balanced and fulfilling life. Take this as your reminder to reset, recharge, and embrace a healthier, more vibrant version of yourself.
References:
How Much Sunlight You Need Each Day
 How Getting Outside Benefits Your Physical AND Mental Health
Spending time outdoors is not only refreshing (when the weather is pleasant!) but offers a wide range of benefits for both our physical and mental health.
Research shows that regular exposure to nature can help reduce stress, anxiety, and depression. Being in natural environments has been linked to lower levels of cortisol – our stress hormone – and increased feelings of calm and relaxation. Outdoor activities such as walking, hiking, or simply sitting in a park can improve mood and boost overall mental well-being. This is because being in what we call ‘green spaces’ (near trees and other vegetation) and ‘blue spaces’ (near water) decreases blood pressure, cortisol, and mental fatigue and improves mood, connection to nature, and feelings of happiness and wellbeing.
Physically, getting outside encourages movement, whether it's through light movement or engaging in more vigorous exercise like running or cycling.
These activities strengthen the cardiovascular system, increase stamina, and encourage healthier joints and muscles. Additionally, outdoor exposure to sunlight helps our bodies produce vitamin D, which is essential for bone health, immune function, and mood regulation.
Spending time outdoors can even improve focus and cognitive function.
Nature has a restorative effect on the brain, helping to reduce mental fatigue and improve concentration. So, as the weather is getting – and staying – warmer, try to get out for a leisurely stroll during your lunch break or sit outside after work while you enjoy the sunset or dinner. Plan a nature walk in the woods, disc golf outing, or bike ride into town--there are lots of ways to prioritize time outdoors to enhance your overall health and well-being!
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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. |
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