January 2026

Decreasing Ultra-Processed Foods (Without Feeling Deprived)

While we often think about nutrition in terms of calories or macros, one of the biggest drivers of inflammation is actually the amount of ultra-processed foods we eat. These are foods made with ingredients you wouldn’t necessarily find in nature or use at home, like artificial flavorings, bulkers, stabilizers, and refined additives. They tend to be easy to overeat and can disrupt blood sugar, digestion, and inflammation pathways. As with many health behaviors, the goal isn’t perfection, it’s awareness. Think “better, not perfect.”

1. Make a simple swap

• Sparkling water instead of soda
• Nuts and/or fruit instead of packaged snack bars
• Make your own yogurt or dark chocolate bark for a homemade dessert

2. Aim to have at least one whole food per meal or snack

• Instead of eliminating foods you enjoy, try adding a whole food like veggies, fruit, beans, or whole grains to naturally reduce room for ultra-processed items
• When grocery shopping, choose the option with fewer ingredients in the ingredients list

3. When buying packaged foods, scan the label – in particular the ingredients list – and look for items with the most ingredients that you recognize
4. Make convenience work for you

• Buy pre-cut veggies, rotisserie chicken, microwavable grains, and frozen fruit when they are on sale and let them work for you!

Reducing ultra-processed foods is about feeling more energized and grounded, not restriction or all-or-nothing mentality. Some lightly processed foods like the convenience items listed above can even help you make the shift! Research shows that small, consistent shifts create lasting change and support lower inflammation over time.

Join us for a Wellness Monthly Webinar:

New Year Prep, Reset and Revive:

Your Guide to a Fresh Start

Thursday January 22, 2026 at 1:00 pm

Ready to make this year your healthiest yet? Please join Kathryn Ford, RN, NBHWC, as you learn how to create a clear wellness vision, set SMART goals, and build lasting habits to support your goals all year long.

Live sessions are limited to the first 1,500 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:

Where Are You Going? Goal-Setting for Personal and Professional Success

Wednesday, January 14, 2026 at 1:00 pm

Goal-setting gives you long-term vision and short-term motivation. The process of setting goals allows you to choose where you want to go in your personal life as well as your professional career. A life without goals is like a road trip without a map. By knowing exactly what you want to achieve, you are less likely to get lost, and you will be happier and less frustrated along the way.

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.

We have exciting news with our Employee Assistance Program! 

ComPsych has partnered with the State of Kansas to offer an onsite location in Topeka.

Onsite Location: 4015 SW 21st St., Topeka, KS.

Susan Chase is a Licensed Specialist Clinical Social Woker with over 11 years of experience treating mental health disorders across age groups and client populations, as well as across diverse settings, including hospitals, schools, community mental health and private outpatient practices. Susan utilizes an integrated approach to care, utilizing interventions across several evidenced based treatment modalities, including CBT, ACT, expressive art therapy, and others when indicated.  Through her person-centered and collaborative approach to care, Susan helps her clients achieve their therapeutic goals and personal and professional growth.

From a clinical care perspective, Susan’s work emphasizes creating a safe space for open dialogue, fostering mental health awareness, and empowering clients to develop coping strategies that promote balance and growth. Susan’s interests in mindfulness practices, such as meditation and yoga, complement her counseling style, allowing her to integrate stress-reduction techniques into sessions when appropriate.

Schedule a session with Susan today!

Call or Schedule Online:

Call: 888-270-8897

Online: guidanceresources.com

App: GuidanceNow

Web ID: SOKEAP

*8 FREE COUNSELING SESSIONS, PER MEMBER, PER ISSUE, PER YEAR*

Avoid the Post-Holiday Budget Blues

Between parties, travel, and gift-giving, it’s easy to overspend during the holidays and face financial stress afterward. This year, reset your finances with a few simple steps:

1. Review your finances honestly. Use what you learn to build a realistic budget and savings plan. Set motivating goals—like saving for a summer getaway—to make putting money aside feel rewarding.
2. Trim where you can. Identify purchases you can reduce or eliminate.
3. Track everything. Keep a clear record of your income and expenses with an easy-to-maintain filing or digital system.
4. Monitor your budget regularly. Small check-ins help you stay on track.
5. Set a personal allowance. Challenge yourself to make it last for a set period.
6. Use credit wisely. Aim to pay off your credit card each month. When possible, choose a debit card to limit spending to what’s actually in your account.
7. Plan ahead for next year. Establish a holiday spending budget early and commit to it.

Smart habits and steady discipline can help you avoid debt—and the post-holiday financial blues that come with it.

EAP Information:

Call: 888-270-8897

Online: guidanceresources.com

App: GuidanceNow

Web ID: SOKEAP

February 11 - EAP:  Effective Communication. Register Here February 19- Wellness Webinar:  The Heart of the Matter: Smart Habits for a Healthy Heart.   Access the webinar directly in the HealthQuest Portal under Wellness Learning Events. November 13 - Credits must be displayed in your HealthQuest portal by this date to earn HRA/HSA HealthQuest rewards dollars. December 31 - Last day to earn HealthQuest credits for the 2026 HealthQuest program to be awarded the 2027 premium incentive discount.

Should you need accommodations for any webinar, please email SEHPHealthQuest@ks.gov two (2) business days in advance.

Health Management Programs

As part of the HealthQuest program, you have access to four health 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 5, 2026 - January 15, 2026

January 26, 2026 - March 20, 2026

• 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 5, 2026 - January 15, 2026

January 26, 2026 - March 20, 2026

• 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 5, 2026 - January 15, 2026

January 26, 2026 - March 20, 2026

• 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 5, 2026 - January 15, 2026

January 26, 2026 - March 20, 2026

• 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. 

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.

Vanilla Bean Chia Pudding

Ingredients:

Directions:

1. In the pitcher of a blender, combine the chia seeds, almond milk, and vanilla extract.
2. Blend to combine, about 30 seconds.
3. Pour the chia seed mixture into two containers and refrigerator for at least 30 minutes.
4. Prior to serving, toast the shredded coconut in a dry skillet on low heat for 3-4 minutes. The coconut will turn a light brown color when it’s toasted. Be careful to not let it burn.
5. Serve the chia pudding topped with shredded coconut and sliced banana.

Anti-Inflammatory Lifestyle Habits for a Healthier New Year

As the new year begins, many of us feel inspired to refresh our routines. Instead of focusing on intense resolutions, this season is the perfect time to explore small, sustainable habits that support long-term health—especially when it comes to reducing chronic inflammation.

Chronic inflammation is linked to conditions like heart disease, diabetes, arthritis, digestive issues, and cognitive decline. The empowering news? Our daily choices play a major role in how our bodies manage it. Here are approachable, meaningful habits to help you feel your best this year.

• Start Your Day with a Blood-Sugar-Friendly Breakfast
  • Greek yogurt with berries and chia-flax granola
  • Eggs served over greens
  • Oatmeal topped with nuts and dried fruit
• Load Up on Colorful Whole Foods

“Eat the rainbow” is more than a slogan—it’s a powerful inflammation-fighting strategy. Vibrant fruits and vegetables like spinach, blueberries, red peppers, and sweet potatoes are packed with antioxidants that help your body neutralize inflammatory stress.

• Move a Little Every Day

You don’t need long gym sessions to get anti-inflammatory benefits. Consistent, gentle movement—like walking, stretching, or light strength training—can lower inflammatory markers and boost mood and circulation. Think in movement snacks: 5–8 minute bursts throughout the day.

• Support Your Gut

Your gut microbiome plays a huge role in managing inflammation. Nourish it with fermented foods like yogurt, kefir, kimchi, or sauerkraut, and increase fiber from whole grains, beans, fruits, and vegetables. A diverse diet helps your gut—and your overall health—thrive.

• Prioritize Restorative Sleep
  • Keeping a consistent bedtime
  • Turning off screens 30–45 minutes before bed
  • Getting natural morning light each day
• Practice Micro-Doses of Stress Relief
  • One-minute deep breathing
  • Stepping outside for a few minutes
  • Quick stretches between tasks

A Gentle January Mindset

If you’re embracing healthier habits this year, focus on creating supportive routines—not strict rules. Anti-inflammatory living is about nourishment, balance, and helping your body function at its best. Even tiny changes can make a big impact over time.

Here’s to starting the new year with steadiness, resilience, and habits that help you feel good from the inside out.

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.