Your health—whether physical, mental, or emotional—affects you, the people who care about you, and the many areas where your lives are intertwined. So, let’s talk about it!
Maintaining or improving your health and wellbeing takes intention, time and energy. When you’re ready to invest in your health, your state employee wellness program is here with resources to help you make the most of your investment. Health & Wellness Week is a time to focus on your personal health, as well as to get connected with resources available to you through the Invest in Your Health program that can help you achieve your goals.
Getting regular checkups and exams can help you stay well and catch problems early. It may even save your life. Preventive care screenings include, an annual physical, eye exam, dental exams and cleanings, cancer screenings, and some vaccines.
Learn more about your Anthem health plan and what services it covers by downloading the Sydney Health mobile app or visiting anthem.com. When you get these services from doctors in your plan’s network, you don’t have to pay anything out of your own pocket. You may have to pay part of the costs if you use a doctor outside the network.
In the U.S., 6 in 10 adults have a chronic disease like cancer, diabetes or heart disease. These chronic diseases and others are conditions that last one year or more and require ongoing medical attention or limit activities of daily living or both. Many chronic diseases can be prevented by eating well, being physically active, avoiding tobacco and getting regular health screenings.
Obesity is another chronic health condition that affects 1 in 3 adults and 1 in 5 children in the U.S. It raises the risk for several chronic diseases, including heart disease, type 2 diabetes and cancer. Other concerns include high blood pressure, high cholesterol, asthma, sleep apnea and joint problems.
Schedule an annual physical with your provider to review your body mass index (BMI) and screen for obesity. For reference, a BMI of 30.0 or higher falls within the obesity range and a BMI of 25.0 to up to 30.0 falls within the at-risk range.
Mental health challenges can affect all of us, regardless of age, race, gender, position or ethnicity. We can’t always avoid mental health challenges, but we can make healthy choices to help manage it. Keeping up good habits, taking a well-being break or utilizing mental health resources can all help.
According to the National Institutes of Health, sleep is as important for good health as nutrition and physical activity. Not getting enough quality sleep regularly raises the risk of many diseases and disorders, including heart disease, stroke, obesity and dementia.
Nutrition: A balanced diet is a key factor in maintaining overall health. Healthy eating can reduce the risk of developing high blood pressure, heart disease, cancer, obesity, osteoporosis, and dental cavities.
The U.S. Department of Agriculture recommends each meal to fill half your plate with fruits and vegetables, fill one quarter of your plate with whole grains, fill one quarter of your plate with lean proteins, and have dairy with each meal as well.
Physical activity: Regular physical activity is an important factor in maintaining overall health. Health benefits of physical activity include regulation of blood pressure, management of anxiety and depression, and preventing weight gain and obesity.
The American College of Sports Medicine recommends at least 150 minutes of aerobic activity every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups.
Many of the negative side effects from smoking are reversible. According to the American Lung Association, soon after quitting you will notice more energy and less stress, less eye and throat irritation, a reduction in your smoker’s cough, an improved sense of taste and smell, and better-smelling breath and clothes.
Over time you will also benefit from fewer colds and respiratory infections, much of the damage smoking caused will be repaired, and your risk of cancer, heart disease, COPD, and high blood pressure will be reduced.
Food Demo Recipes: July 15 at the Health & Wellness Fair
Demonstrations are every 15 minutes from 10:30 a.m. to 1 p.m.
- Honey-Lemon Iced Green Tea
- Base: Brew green tea, then chill
- Sweetener: 1 tsp raw honey per cup
- Zing: Fresh lemon juice + a pinch of turmeric
- Grilled Sweet Potato Salad w/ Lime & Chili
Ingredients
- 2 large sweet potatoes, sliced into ½-inch rounds or wedges
- 1 tbsp olive oil
- ½ tsp smoked paprika
- ½ tsp cumin
- ½ tsp salt
- ¼ tsp black pepper
- 2 tbsp lime juice (or lemon)
- 1 tbsp olive oil
- 1 tsp honey (or maple syrup)
- ½ tsp chili powder (adjust to heat preference)
- 1 garlic clove, minced
- ¼ tsp salt
Optional Add-Ins
- 1 avocado, diced
- ¼ cup red onion, thinly sliced
- ¼ cup cilantro, chopped
- 2 tbsp crumbled feta (or cotija, optional)
- Handful of arugula or spinach (optional)
Instructions
- Preheat grill to medium-high (400°F). Toss sweet potato slices with olive oil, smoked paprika, cumin, salt, and pepper. Grill for 4-5 minutes per side until tender and lightly charred. No grill? Use a grill pan or roast at 425°F for 20-25 mins, flipping halfway.
- Whisk together lime juice, olive oil, honey, chili powder, garlic, and salt.
- Chop grilled sweet potatoes into bite-sized pieces. Gently toss with avocado, red onion, cilantro, and dressing. Sprinkle with feta and serve over greens if desired.
Serving Ideas
- Top with black beans for extra protein.
- Add grilled corn for a summer vibe.
- Serve warm or cold—great for gatherings!
Variations
- Vegan: Skip the cheese or use nutritional yeast.
- Spicier: Add jalapeños or a dash of cayenne.
- Citrus Twist: Swap lime for orange juice in the dressing.
- Mediterranean Couscous Salad
Ingredients
- 1 ⅓ cup whole wheat Israeli couscous (or any other small pasta shape, about 3 cups cooked)
- ⅓ cup pine nuts
- ⅓ cup extra-virgin olive oil
- 2 - 4 tbsp lemon juice, to taste
- 1 large shallot, finely chopped (about ½ cup)
- 2 cloves garlic, pressed or minced
- ½ tsp fine sea salt, to taste
- Freshly ground black pepper, to taste
- 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas
- 1 pint grape or cherry tomatoes, quartered
- 4 oz feta cheese, crumbled (about 1 cup)
- ⅓ cup pitted and thinly sliced Kalamata olives
- 1 medium zucchini, sliced into thin rounds
- 1 small yellow squash, sliced into thin rounds
- ⅓ cup (⅔ ounce) chopped fresh basil or flat-leaf parsley
Instructions
- Cook the couscous until al dente, according to package directions. Drain off any excess water.
- In a large skillet over medium-low heat, warm the pine nuts until they turn lightly golden on the sides and fragrant (be careful not to let them burn). Transfer them to a bowl to cool.
- In a large serving bowl, whisk together the olive oil, lemon juice, shallot, garlic, salt and several twists of black pepper until combined.
- Add the couscous to the bowl and toss to coat with the dressing. Top the couscous with the toasted pine nuts, chickpeas, tomatoes, feta, olives, zucchini and squash, and basil. Stir to combine.
- Season with salt and pepper to taste and add an extra tablespoon or two of lemon juice if it needs more brightness.
- Refrigerate for 30 minutes before serving. This salad will keep well, covered and refrigerated, for up to 4 days.
Variations:
- Gluten Free: Substitute your favorite small gluten-free pasta for the couscous.
- Vegan: Omit the cheese and add extra olives for the salty punch.
Food Demo Recipes: July 17 at the Statehouse Market
Demonstrations are every 15 minutes from 10:45 a.m. to 1 p.m.
- Cold-Brewed Fruit Tea
- Base: Steep berry or citrus herbal tea in cold water overnight.
- Sweetner: Toss in orange slices or crushed raspberries while steeping.
- Herbed Greek Yogurt Dip
Ingredients
- 1 cup plain Greek yogurt (full-fat for creaminess)
- 1 tbsp lemon juice (or more to taste)
- 1 small garlic clove, minced (or ½ tsp garlic powder)
- 2 tbsp fresh dill, finely chopped
- 2 tbsp fresh parsley, finely chopped
- 1 tbsp fresh chives, snipped (can use green onions)
- ½ tsp salt
- ¼ tsp black pepper
- 1 tbsp olive oil (optional, for richness)
Optional Adds:
- ½ tsp dried mint (for Mediterranean flair)
- Pinch of smoked paprika (for depth)
- 1 tbsp grated cucumber (for tzatziki vibes)
Instructions
- Mix: In a bowl, combine yogurt, lemon juice, garlic, herbs, salt, and pepper.
- Chill: Let sit 10+ minutes for flavors to meld.
- Drizzle with olive oil before serving.
Pro Tip: For extra tang, add a splash of apple cider vinegar.
Variations
- Spicy: Stir in harissa or cayenne.
- Creamy: Mix in crumbled feta.
- Zesty: Add lemon zest for brightness
Storage: Keeps 3-4 days in the fridge.
- Fresh & Crunchy Corn Salad
Ingredients
- 3 cups fresh corn kernels (grilled, boiled, or roasted)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- ½ red onion, finely diced
- 1 avocado, diced (add last to prevent browning)
- ¼ cup fresh cilantro or parsley, chopped
- 1 jalapeño, seeded & minced (optional for heat)
- 3 tbsp olive oil
- 2 tbsp lime juice (or lemon)
- 1 tsp honey or maple syrup
- ½ tsp cumin
- ½ tsp salt
- ¼ tsp black pepper
Optional Adds:
- ½ cup black beans (for protein)
- Crumbled feta or cotija cheese
- 1 diced bell pepper (for extra crunch)
Instructions
- Prep the corn, three options:
- Grilled: Brush ears with oil, grill 10 mins (turning), then cut off kernels.
- Boiled: Cook 3-4 mins in salted water, then drain.
- Roasted: Toss kernels with 1 tsp oil, roast at 400°F for 15-20 mins.
- In a large bowl combine corn, tomatoes, cucumber, red onion, cilantro, and jalapeño.
- In a small bowl, mix olive oil, lime juice, honey, cumin, salt, and pepper.
- Pour dressing over salad and toss gently. Chill 15+ mins to let flavors meld (optional). Fold in avocado just before serving.
Variations
- Spicy: Add chili powder or hot sauce.
- Protein boost: Toss in quinoa or chickpeas.
- Citrusy: Add orange segments or grapefruit.
Storage: Keeps 2 days in the fridge (add avocado fresh each time).
Invest In Your Health
Sponsored by:
The Invest In Your Health program is sponsored by the Indiana State Personnel Department.