August 2025

Move Your Body This Summer!

Whether you are starting to get back into movement or are continuing to be active this summer, there are so many opportunities to get active inside and out!

Outdoor Recreation:

• Kayaking or paddleboarding
• Disc golf
• Hiking
• Bike riding
• Camping

Lower Impact Low-Key Activity:

• Outdoor crafts (tie dying, flower pressing, I SPY walks)
• Photography walks
• Garden projects
• Wading in the pool
• Nature trails

Food & Social Activities:

• Set up a picnic after a walk
• Stroll the farmer’s markets
• Ice cream crawl or progressive dinner

For Families and/or Kids at Heart:

• Water balloon fights or slip ‘n slide in the back yard
• Go to a neighborhood park – or better yet, a water park!
• Ziplining

Travel & Exploration:

• Short trips – visit a nearby city, trail, forest, or State Park
• Long trips – take the scenic route to a different town or state
• Local events can get you a lot of steps in, too! 

Participating in outdoor activities in the summer has many physical, mental, and social health benefits.

Spending more time outdoors in general increases our Vitamin D production, which supports healthy bones, mood, and immune function. Many of the activities above also allow us to get our heartrate up, which improves cardiovascular health, helps us burn calories, and engages muscles and strengthens our bones!  As you might already notice, being active during the summer can help us sleep better due to the body’s need to recover and recharge. Our exposure to longer days and more outdoor light also helps our circadian rhythm and promotes better sleep patterns.

Being in nature can reduce cortisol (the stress hormone) and increase endorphins (a feel-good hormone), improving our mood and decreasing anxiety. Green spaces (near grass and other greenery) and blue spaces (near water) and exposure to sunlight have been shown to improve symptoms of depression and seasonal affective disorder (SAD), too! For many of us, being outdoors encourages mindfulness, presence, and helps with overall mental fatigue.

Social opportunities in the summer can feel much more abundant, especially after a long winter! Outdoor group activities foster social connection and belonging, and long summer days create more opportunities for us to hang out, get active, and enjoy the weather.

Remember to stay safe, stay hydrated, use sunscreen, and listen to your body if you are getting physically active outside this summer. Enjoy the rest of your summer!

Join us for a Wellness Webinar: 

Exercise to Prevent Chronic Disease

Thursday, August 14, 2025 at 1:00 pm

Please join Tamara Golden, Health Coach and Registered Nurse as we review the different types of physical activity and how fitness can help to manage and even prevent chronic disease.

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:

Hobbies for Mental and Physical Health

Wednesday, August 6, 2025 at 1:00 pm

Hobbies of all sorts can help us to be mentally and physically healthier people for ourselves and our loved ones. By choosing to spend time on engaging activities that we truly enjoy, we are more likely to be the best version of ourselves. Too often we end up either just passing the time or prioritizing everyone else’s needs above our own. This workshop is for anyone who would like to de-stress, improve their ability to focus, and feel better about themselves.

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:  August 12, 2025 - August 22, 2025

September 1, 2025 - October 27, 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:  August 12, 2025 - August 22, 2025

September 1, 2025 - October 27, 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:  August 12, 2025 - August 22, 2025

September 1, 2025 - October 27, 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:  August 12, 2025 - August 22, 2025

September 1, 2025 - October 27, 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. 

August 6 - EAP Webinar: Hobbies for Mental and Physical Health, Register Here August 14 - Wellness Webinar: Exercise to Prevent Chronic Disease.  Access the webinar directly in the HealthQuest Portal under Wellness Learning Events. September 10 - EAP Webinar: Stress:  A Way of Life or A Fact of Life, Register Here September 18 - Wellness Webinar: Are You Stressed?  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.

Preparing Your Child for the First Day of School

No matter what grade your child is entering, it is important to prepare properly for this annual transition. Get a head start on all the necessary preparations well before the first day of school and talk to your child about what to expect during the academic year ahead.

Before School Begins

• Check up on your child's health: Schedule a visit with the doctor and dentist for exams before the first day of class and check to see that their immunizations are up to date.

• Get acquainted: With young children, it’s wise to introduce them to their teacher, and visit the school prior to the first day of class – especially if your child is entering kindergarten or is transferring from another school.

• Create a budget: Think about what school supplies and other items – such as a daily hot lunch or fresh milk provided by the school cafeteria – your child will need, and budget accordingly for what you can afford. If your income is low, ask if your child meets the guidelines for a subsidized school meal.

• Make a list of needed supplies: Consider what items will need to be purchased prior to the first day of school, such as:

• Clothing: Take an inventory of what your child already has and what they need. Coats, jackets, jeans, tops, uniforms (if necessary) and other wardrobe items should be in good condition, fit well, be made of durable fabrics, and be easy to wash and care for. Check the school's dress code for permissible attire. If you are on a tight budget, consider buying some clothes from a consignment shop, secondhand outlet or yard sale.

• Footwear: Check the school's dress code for the types of shoes allowed. Buy durable, easy-to-care-for footwear that is water-resistant and appropriate for the school activity (e.g., gym class).

• Backpacks, bags and lunchboxes: Choose durable items that are water- and wear-resistant, lightweight, and easy to tote.

• Various school supplies: Paper, pens, pencils, markers, erasers, a ruler, a zipper binder and other items are musts for elementary school students. But avoid buying too much school supplies before the first day of class. It is often best to talk to the teacher and find out what items are needed for class before making your purchases to avoid unnecessary spending.

• Write your child's name, address and phone number on the inside of his or her coat, backpack or bag, and lunchbox. Never write this information on the outside or in a conspicuous place where strangers can see it.

• Arrange to have their hair cut at least a few days before class begins. Their hair will have time to relax while still looking fresh when they arrive on their first day.

• Start an earlier, consistent bedtime routine at least a few days before the first day of school. This will help your child get used to going to bed and waking up earlier than they were accustomed to during the break.

Here when you need us.

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.

Baked Mayo Parmesan Chicken

Ingredients:

Directions:

Screen Time & Nature – A Balanced Life

In our digital world, screens are everywhere — work, school, entertainment. But too much screen time can impact our well-being in subtle (and not-so-subtle) ways.

Here's why setting screen time limits is essential:

Physical Perks

• Better sleep — less blue light = more restful nights
• Fewer headaches and eye strain
• Improved posture and reduced back/neck pain

Mental Boosts

• Lower stress and anxiety
• Better focus and concentration
• Reduced risk of depression and social burnout

Social Wins (especially for kids!)

• More real-world play and interaction
• Stronger communication and empathy skills
• Better academic performance

The Healing Power of Nature:

You don’t need to hike a mountain to feel the benefits of nature. A simple walk in the park or time in your garden can do wonders.

Nature’s Benefits:

• Reduces anxiety and depression
• Boosts mood and self-esteem
• Strengthens the immune system
• Improves attention, memory, and mental clarity
• Helps reset your body’s sleep-wake cycle

What’s the Recommended Screen Time?

For Kids:

• Under 2 years: Avoid screens
• Ages 2–5: Max 1 hour/day of high-quality content
• Ages 6–18: Max 2 hours/day of recreational screen time

For Adults: No strict number, but aim for balance

• Break every 30-60 minutes
• Limit recreational use to under 2 hours/day when possible
• Avoid screens 1 hour before bed

Quick Tips:

1. Try a daily "tech timeout” 30 minutes of screen-free time for the whole family.
2. Spend at least 20 minutes outdoors daily — even lunch in the sun counts!
3. Try "Screen-Free Sundays" or 1 hour each evening with all devices off.

Disconnect to reconnect — your body and brain will thank you

Resources:

Probiotics: What They Are, Benefits & Side Effects

Probiotics and Digestive Health: Benefits, Risks, and More

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.