Employee Assistance Program


When you need help with life’s challenges — whether it’s personal, financial or legal concerns — call the Medica® Optum® Employee Assistance Program (EAP). Master’s level specialists can help you find answers and resources to tackle the tough issues you and your family face. This service is available at no additional cost to you, as part of your benefit plan. Your call and conversations with EAP specialists are kept confidential, in accordance with the law.

With EAP, you have access to:

  • Five counseling sessions per issue per year covered at 100%.
  • Legal and mediation services to help with will and trust preparation, child support or custody concerns, divorce, adoption and more. You receive a 30-minute legal consultation at no cost (in person or over the phone). If you decide to hire an attorney, you’ll get a 25% discount.
  • Financial advisor support to help with debt, financial planning, foreclosure and more.
  • Child care referrals and support to help take care of elderly parents.
  • An online resource, LiveAndWorkWell.com. Access a robust collection of interactive resources and information that will help you with the everyday challenges of work and life. Enter the access code “MEDICA” when you visit the site.
  • Community resources, like support groups.
  • Help with dependency issues, like alcohol, tobacco, gambling or drugs.
  • Education resources and career consulting.

EAP specialists are available anytime, 24 hours a day, 365 days a year at 800-626-7944.

This program should not be used for emergency or urgent care needs. In an emergency, call 911 or go to the nearest emergency room. This program is not a substitute for a doctor’s or professional’s care.

Deadline is September 30 – Is Less than 2 months away!

200 points = $300 HRA contribution

300 points = $900 HRA contribution

Don’t leave $900 on the table in 2020!

Activities must be completed by September 30, 2019.

Two easy steps to getting your first 200 points:

Biometric screening = 100 points. Have at your doctor or use a voucher from Medica’s website
Health assessment (taken online) = 100 points

Please note steps below regarding the Compass Online Health Assessment:

Log on to mymedica.com and click on the Health & Wellness tab

Scroll down to the Start your health assessment section on the homepage and click the LET’S DO THIS link.

Click the LET’S BEGIN button on the health assessment page.

Important: If you took the health assessment last year, the site may show your results from the previous plan year. To earn 100 points for the 2019 program and the $20 gift card, be sure to click the green “RETAKE” button at the top of the page (see example below).



How you choose to earn the additional 100 points is up to you.
Complete multiple Journeys, complete health coaching, track activity. Some activities take up to 8 weeks to complete – get started now!

Just remember that 300 total points must be earned by September 30, 2019 to receive the $900 in 2020.

As an extra incentive, for every 100 points you earn, you also get a $20 gift card! (up to 500 points / 5 gift cards)

If you want to keep going after the September deadline, through the end of the year you can continue wellness activities and earn up to 5 gift cards total.

NOTE: If you are doing MeQuiiibrium or ERN the Burn, those points will NOT show on the Medica portal. However they will be added to your total for the City HRA incentive.

Medica Healthy Savings Program

Eating healthier just got easier! Save money on a variety of foods with the Medica Healthy Savings program. Healthy Savings allows you to save on foods that help you take charge of your health and achieve your wellness goals.

How it works
If you live near a participating store, you’ll be enrolled automatically in the program. Just watch your mailbox for more information and your Healthy Savings card. There’s no extra cost for Healthy Savings; it’s just another benefit of being a Medica member!
Each week, featured healthy promotions are pre-loaded onto your Healthy Savings account. You can shop for the promotions at any of our participating grocery stores. You can customize grocery lists, and even use a smartphone in the store to find the specials you want.

Scan your Healthy Savings card or mobile app at checkout and save instantly on healthy foods in every food group —dairy, fruit, vegetables, proteins, and grains. During the summer months, you can even save on healthy produce at participating farmers markets.

Get the mobile app
Download the Healthy Savings mobile app from the App Store or Google Play to get savings on your smartphone. The app features customized messages, personalized lists, store locations and a mobile barcode to use at checkout.

Visit medica.com/healthysavings for more information.
Buy healthy. Eat healthy. Be healthy.

Step Up For Your City!

Halfway through – register today!

Get a team of co-workers together or participate on your own. Every minute of tracked physical activity counts!
Log in to mymedica.com and click on the Health & Wellness tab on the top right of your screen. Then select Join the Challenge.
Track your physical activity until June 30 to get your team—and your city—to the top of the leaderboard.
Ramp up the rivalry! Share your activities on social media and tag them with #TwinCitiesHealthyRivalry.

What’s the goal?

The city with the highest average of minutes tracked will be declared the winner—and the winning city will receive a challenge trophy (and bragging rights).

Move It and Improve It!

The first 100 to sign up get this awesome backpack!

A Message from the Mayor:

Team Saint Paul:

meQuilibrium, a stress management tool, is newly available to all City of Saint Paul employees. Stressors are all around us and how we react to them can make a big difference in our resiliency and overall health. Our resiliency helps us perform better in all conditions whether at work, at home, or in our community.

We know that stress, anxiety and depression are often silently-borne burdens. As a part of Team Saint Paul, we care about your wellbeing and sought a partner to offer easy and effective resilience tools. meQuilibrium can help with improving your mood and behaviors, and promote healthier choices to enhance sleep, diet, and overall wellness. If you participate in the Healthy Saint Paul program, you can also earn points toward your incentive with meQuilibrium.

How does this work?

Go to www.GetmeQ.com/CityofSaintPaul to enroll in meQuilibrium and answer a few questions. You will discover your stress personality and thinking patterns, uncover habitual reactions to stress, and increase self-understanding. It takes less than 10 minutes.

Based on your responses, a unique program is created for you. You’ll be guided step-by-step through the program to learn new skills through activities and short videos. And you do it at your own pace.

You can also download the meQuilibrium app to your phone. Get quick access to daily stress-busting tips and inspiration whenever and wherever you need it.

Your meQuilibrium journey is personalized to your needs, and your results are completely private. I encourage you to take advantage of this opportunity and enjoy the experience of proactively managing your resiliency and health.

Thank you for all you do to make Saint Paul a city that works for all of us.

Melvin Carter, Mayor

My Health Rewards Journeys*– Helping you develop healthy new behaviors

Take a Journey to better health!

Whether you’re looking to lose weight, be more active or reduce stress, Journeys are interactive online activities that can help you reach your goals. Each Journey can last 4-6 weeks, depending on your unique path. You pick your Journey topic and as you succeed in completing the steps in your Journey, you’ll unlock small celebrations such as challenges.

Go to your member website, mymedica.com, and click on the Health & Wellness tab to get started. On your My Health Rewards homepage, scroll down to the Find a Journey that’s right for you section and click on the SEE WHAT’S POSSIBLE button. If you have completed your health assessment, the site will identify and recommend Journeys that may be of interest to you. To view all Journeys, scroll through the list of Journeys on the page or sort by topic on the left menu.

You can earn 50 points for every Journey you complete, up to 300 points per year.

View the Journeys video to learn more!

*RedBrick Journeys is a registered trademark owned by RedBrick Health Corporation.

MONJ– Helping you improve the way you eat

Monj is an online food and lifestyle program. It’s designed to increase your overall wellness by developing healthy eating skills that will last a lifetime. With an interactive, learn-by-doing approach, the Monj program will teach you to create healthy (and amazing) meals at home and help you navigate restaurant menus, deli counters and social events. You will achieve goals as you advance through an engaging, science-based behavior change curriculum packaged in units called daily missions.

How to access Monj

Log on to mymedica.com and click on the Health & Wellness tab to access your My Health Rewards site. On the homepage, scroll down to the Make life delicious with Monj tile and click on the LET’S START COOKING button.

If you are accessing Monj for the first time, your browser will prompt: Allow the application Make Life Delicious by RedBrick Health to access your account?. Click the Yes button after checking the box next to Remember this decision?. This will ensure that the Monj site syncs with your My Health Rewards site.

Register and complete your Monj profile

To get started with Monj, enter your name and email address and create a password.

Next, click on the personalize button and answer the questions that follow to complete your profile and earn 25 points.

The Monj profile is quick and easy to complete. It provides an opportunity for you to share any preferences you may have, such as a dairy-free, gluten-free or vegetarian diet, as well as goals you may have such as wanting to be healthier, feel more energized, or explore new cooking skills and techniques.

Complete Daily Missions or quizzes

Daily Missions are short commitments you can make ranging from cookbook swaps to trying new food items. Quizzes are fun ways to test your knowledge about healthy eating and cooking.
By participating, you’ll boost your knowledge and earn 1 point (up to 200 per year) for each Daily Mission or quiz you complete. These can change every day, so make sure to check back frequently.

Set goals

Goals customize your experience with Monj and help you track your progress as you work toward becoming a Monj Master.
Earn badges by completing Daily Missions, Cooking Lessons, Power Ups and Essentials. In the My Goals area on the homepage, you can see a snapshot of your progress toward specific goals you’ve set. If you’d like to set or change your goals, click on the My Goals tab at the top of the page.

To set or change your goals, use the toggle switches in each of the categories.

Take Cooking Lessons

Click on the Cooking Lessons tab to explore step-by-step cooking tutorials. On the left side of the page, you can filter cooking lessons by method, level, or dietary concern.
Watch Power Ups videos

Watch Power Ups videos to get ideas about transforming simple staples into power-packed meals and snacks.
Go to your member website, mymedica.com, and click on the Health & Wellness tab to get started.

Watch this video to learn more https://vimeo.com/310864202/a497588f57

Heart Health: Conversation Starters

It can be hard to talk to a family member or friend about making healthy lifestyle changes. Use these tips to start a conversation about heart-healthy changes like quitting smoking or getting more physical activity.


Begin by saying that you care.

You can say:

  • “I want you to live a long and healthy life.”
  • “I hope you’ll be around for a long time.”
  • “I want to help you make healthy changes so you can keep enjoying the things you love to do.”

Share the facts.

Let your loved one know how serious heart disease can be:

  • “Heart disease is the leading cause of death for both men and women in the United States.”
  • “Heart disease causes more deaths in the United States than all types of cancer combined.”

Explain that it’s possible to prevent heart disease.

Make it clear that taking these steps can improve heart health:

  • Quit smoking and stay away from secondhand smoke.
  • Control your cholesterol and blood pressure.
  • If you choose to drink alcohol, limit your drinking to no more than 1 drink a day for women and no more than 2 drinks a day for men.
  • Eat healthy. Get plenty of fruits, vegetables, whole grains, and fat-free or low-fat dairy products. Limit saturated and trans fats, added sugars, and sodium (salt).
  • Get active. Aim for 2 hours and 30 minutes of moderate aerobic activity every week.
  • Stay at a healthy weight. If you are overweight or obese, losing just 10 pounds can lower your risk of heart disease.

Offer to help.

Ask how you can help:

  • “What changes are the hardest for you to make? What can I do to support you?”
  • “How can we get healthy together?”
  • “You don’t have to do this alone. What can I do to help you?”

Try suggesting these ideas:

  • Go shopping together for heart-healthy foods. Then cook and enjoy a healthy meal.
  • Get active together. A good way to start is to meet every day for a fast walk.
  • If your loved one smokes, encourage him to get free help quitting by calling 1-800-QUIT-NOW (1-800-784-8669).

For more information on preventing heart disease, visit:

How to Start the New Year Right

Get your full eight hours. Just as a healthy diet and regular exercise are necessary and important for good health, so is sleep. Cutting back on snooze-time can lead to an out-of-control appetite (some studies show that people who sleep less are more likely to be overweight), a greater risk for coronary heart disease and type 2 diabetes.

Rise and shine — and eat. Breakfast gets your body’s metabolism going again after a night of sleeping, and gives you the gradual and adequate energy you need to get through the morning.

Wash your hands. From banishing cold and flu germs to preventing food borne illnesses, frequent hand-washing is one of the smartest preventive habits you can adopt. A thorough hand-washing should take about 20 seconds.

Know your family health history. Your family’s medical history can give you important information about your own health. Many diseases, such as heart disease, breast cancer, diabetes, and depression, can have a genetic component. The more you know about the health of your relatives, the better informed you’ll be about your own risk factors and how to manage them.

Eat mindfully. One of the significant differences between people who successfully manage their weight and people who constantly struggle is mindful eating. Turn off the TV or computer, sit down at a table with your food on a plate, and focus on eating. Put your fork down between bites, and take time to really enjoy your meal. Chances are you will eat less and feel more satisfied.

Add variety to your diet. Wild salmon and sardines are just a couple of the fish that provide heart-healthy fats such as omega-3, which lower your risk of cardiovascular disease and help preserve your cognitive function. Aim for two servings a week; more than that may add too much mercury to your system. On occasion, indulge in a bite of dark chocolate that contains at least 75% cocoa-both contain antioxidants that can benefit your heart. Try to eat 5-7 servings a day of fruits and vegetables, and minimize your intake of carbohydrates.

Volunteer. In addition to helping others, volunteers themselves often benefit from “giving back” to the communities in which they live and work, and enjoy a rewarding sense of doing something good for someone else.

Maintain strong family and social networks. Research has shown that people who have family and friends they can turn to for support and companionship may be healthier and less likely to experience depression than those who spend most of their time alone.

Take a time out.
At least once a day, close your eyes and focus on taking 10 deep, full breaths. Inhale through your nose, feel your diaphragm expand, and exhale through your mouth. Deep, focused breathing slows your heart rate, calms the body and, as a result, calms your mind and reduces stress. Mix in at least 30 minutes of moderate physical activity at least five days a week as well… You needn’t do it all at once; two 15-minute workouts or three 10-minutes blocks work equally well.

Drink more water to prevent constipation, dehydration and other related diseases. Whether you drink bottled, filtered or tap, water helps keep your cells hydrated, flushes out toxins, and prevents dehydration. Tea, juices and sports drinks count, too, but watch out for added sugar, artificial flavorings and caffeine, all of which can detract from the benefits.

Reprinted: wikihow.com/Start-the-New-Year-Right

Holiday Drinking

Drinking too much can harm your health. Excessive alcohol use led to approximately 88,000 deaths and 2.5 million years of potential life lost each year in the United States from 2006 – 2010, shortening the lives of those who died by an average of 30 years.

What is a “drink”?

In the United States, a standard drink contains 0.6 ounces of pure alcohol. Generally, this amount of pure alcohol is found in:

  • 12-ounces of beer (5% alcohol content).
  • 8-ounces of malt liquor (7% alcohol content).
  • 5-ounces of wine (12% alcohol content).
  • 1.5-ounces of 80-proof (40% alcohol content) distilled spirits or liquor (e.g., gin, rum, vodka, whiskey).

What is excessive drinking?

Excessive drinking includes binge drinking, heavy drinking, and any drinking by pregnant women or people younger than age 21.
Binge drinking, the most common form of excessive drinking, is defined as consuming

  • For women, 4 or more drinks during a single occasion.
  • For men, 5 or more drinks during a single occasion.
  • Heavy drinking is defined as consuming

  • For women, 8 or more drinks per week.
  • For men, 15 or more drinks per week.

Most people who drink excessively are not alcoholics or alcohol dependent.

What is moderate drinking?

The Dietary Guidelines for Americans defines moderate drinking as up to 1 drink per day for women and up to 2 drinks per day for men. In addition, the Dietary Guidelines do not recommend that individuals who do not drink alcohol start drinking for any reason.

By adhering to the Dietary Guidelines, you can reduce the risk of harm to yourself or others.

Short-Term Health Risks

Excessive alcohol use has immediate effects that increase the risk of many harmful health conditions. These are most often the result of binge drinking and include the following:

  • Injuries, such as motor vehicle crashes, falls, drownings, and burns.
  • Violence.
  • Alcohol poisoning.
  • Risky sexual behaviors.
  • Miscarriage and stillbirth or fetal alcohol spectrum disorders (FASDs) among pregnant women.

Long-Term Health Risks

Over time, excessive alcohol use can lead to the development of chronic diseases and other serious problems including:

  • High blood pressure, heart disease, stroke, liver disease, and digestive problems.
  • Cancer of the breast, mouth, throat, esophagus, liver, and colon.
  • Learning and memory problems, including dementia and poor school performance.
  • Mental health problems, including depression and anxiety.
  • Social problems, including lost productivity, family problems, and unemployment.
  • Alcohol dependence, or alcoholism.

By not drinking too much, you can reduce the risk of these short- and long-term health risks.

Fact Sheets – Alcohol Use and Your Health CDC https://pubs.niaaa.nih.gov/publications/RethinkHoliday/NIAAA_Holiday_Fact_Sheet.pdf