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Active Transportation Counseling?
Dates/Times: NA
Instructor: Jane Rosten
Location: TBD
BeWell Berry

Learn to gradually expand your non-auto transportation without aiming for perfection. In this 1-hour session, in-person, or in two 30 minute phone calls, talk with an experienced health behavior counselor to set goals and overcome barriers that stand between your good intentions and a more eco-friendly lifestyle. Even trying once a month can be a good start. In addition to environmental and economic benefits, active transportation provides great health advantages such as increased exercise and stress reduction.

For Stanford employees, there will be support for accessing Commute Club opportunities, if desired. For questions, call Jane Rosten, LCSW, at 498-4744.

Instructor: Jane Rosten, MSW, LCSW, Manager of Stanford HIP's Environmental Behavior Change Program.

Category: Healthy Living : Behavior Change
Levels: All Levels
Fee: 100 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 20)
Class Code: atc-04

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CPR and AED
Thu 07/26 1:00 pm-5:00 pm
Instructor: Life Safety Associates
Location: Li Ka Shing Learning Center, Rm 101
BeWell Berry

CPR is an emergency first aid procedure for victims of cardiac arrest. Participants will learn how to help victims of heart attacks and accidents, and also learn the Heimlich Maneuver to aid choking victims. Practice with mannequins and AED (Automated External Defibrillator) training included. Certificate of completion cards will be sent out 3-4 weeks after the class.



Category: Healthy Living : Wellness at Work
Levels: All Levels
Fee: 120 , STAP/EA Funds: Yes
Enrollment: Current: 13   (Min: 10, Max: 20)
Class Code: cpr-01

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Creativity as Your Personal Well-Being Strategy
Tue 08/07-08/21 1:30 pm-5:00 pm
Instructor: Bruce Cryer
Location: Li Ka Shing Center, 291 Campus Drive, Rm 208
BeWell Engagement or Berry

? Are you expressing your creativity to the fullest?
? Do you greet each day with exuberance, joy, and a sense of deeply held mission?
? Do you make time to nurture yourself and your highest aspiration for living?

We all need more creativity ? to solve problems, start important projects, repair relationship challenges, help others in need, and simply to be the fullest expression of ourselves we can possibly be.

Thanks to significant research in disease prevention, we now know that creativity is also good for our health. Finding our creative flow in artistic or other soul-satisfying endeavors makes our immune system stronger, our cardiovascular system more efficient, and our cognitive function sharper and more clear.

In this 3-session course (3.5 hour session followed by two 75 minute sessions), through music, art, dance, creative writing and other forms of creative expression, you will be immersed in exploring your own creativity. You will learn the science supporting the link between creativity and enhanced health; how to refine talents you barely knew you had; and how to keep creativity alive in your life as your personal well-being strategy.

As a part of the class, each participant will receive a thumb drive containing an audio series of guided meditations, a 19-slide inspiration slide show, a video mini-documentary of the What Makes Your Heart Sing project, and 2 articles on creativity. PLEASE NOTE the 3 class dates and times: class 1 on August 7, 1:30-5:00pm. Classes 2 & 3 on the following Tuesdays, 8/14 & 8/21 will be held 12:00 - 1:15pm. All classes in Li Ka Shing Learning Center, Rm 208.

Instructor: Bruce Cryer has been a Broadway actor/singer/dancer, entrepreneur, CEO of HeartMath, mentor, strategic consultant, photographer, artist, and author. He is co-author of From Chaos to Coherence: The Power to Change Performance.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 225 , STAP/EA Funds: Yes
Enrollment: Current: 5   (Min: 10, Max: 30)
Class Code: cps-01

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Equine-imity Somatic Horsemanship: 1 Hour Individual Session
Mon Tue Wed Thu Dates/Times: NA 10:00 am-2:00 pm
Instructor: Beverley Kane MD
Location: Webb Ranch, 2720 Alpine Road, Portola Valley
BeWell Berry

Whether you have taken the 4-week Equine-imity course and want to add an additional session, or just wish to experience this program privately, this individual session provides a unique opportunity for stress reduction and emotional self-regulation.

These 1-hour individual sessions are conducted with one or more gentle, sociable horses at a beautiful ranch 10 minutes from campus. Using techniques from mindfulness meditation, tai chi, qigong, yoga, Reiki, and nature-based therapy, you will learn to ground, center, and relax by touching and breathing with horses. All activities are conducted on the ground with the herd or with a single selected horse. There is an option for a mounted meditation ride after completing one ground session. (A Ranch surcharge applies, not covered by STAP.) No horse experience needed. Handbook included. Sessions are held weekdays until 2:00 pm. You will be contacted within 5 business days of registration to schedule an appointment. Want to attend with a co-worker? Semi-private sessions (1.5 hours) are also available.

Instructor: Beverley Kane, MD, is a Family Medicine physician and equine-guided learning specialist on the faculty of Stanford Medical School.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 120 , STAP/EA Funds: Yes
Enrollment: Current: 3   (Min: 0, Max: 100)
Class Code: srphi-04

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Equine-imity?Stress Reduction In the Company of Horses
Thu 07/12-08/02 4:00 pm-5:30 pm
Instructor: Beverley Kane MD
Location: Webb Ranch, 2720 Alpine Road, Portola Valley
BeWell Berry

Do you wonder what it means to be "healthy as a horse"? This 4-week course uses the horse-human relationship to enhance our ability to breathe deeply and relax, to self-regulate our emotions, and to apply other stress relief techniques. Horses help us develop these skills through their magnificent strength, grace and reading of body language. They teach us to use all our senses plus breath and movement to release stress, heal, and invigorate the body.

Using techniques from mindfulness meditation, tai chi, qigong, yoga, Reiki, and nature-based therapy, you will learn to ground, center, and relax by touching and breathing with horses. The Harvard Medical School Guide to Tai Chi cites medical studies showing the value of tai chi and qigong on long-term stress reduction and improvement in cognitive function. Horse-assisted somatic or "of the body" learning, in combination with daily practices offered in class, will help you establish a lasting and healthy integration of your physical movements and senses with your intellect, emotions, and intuition. The course includes 4 class sessions plus 1 individual private session. No horse experience needed.

Instructor: Beverley Kane, MD is a Family Medicine physician and equine-assisted learning specialist on the faculty of Stanford Medical School. Dr. Kane will be assisted by Robin Murphy, PATH-Certified Therapeutic Riding Instructor, with extensive experience in teaching adults and children.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 320 , STAP/EA Funds: Yes
Enrollment: Current: 5   (Min: 8, Max: 14)
Class Code: srph-01

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NEW CLASS: Exploring Embodying the Divine and Divining the Body for a Meaningful Life
Tue Thu 07/10-07/19 5:15 pm-6:15 pm
Instructor: Tia Rich
Location: Education Building (Cubberly), Rm 313
BeWell Engagement or Berry

Receive inspiration and skills to deepen meaning and purpose in your personal and professional life by immersing in the beauty and transformative representations of the integrated mind, body and spirit at the San Francisco Asian Art Museum?s ?Divine Bodies? special exhibit. Centered around the exhibit experience, this arts-based, work-life skills and well-being program provides a unique opportunity to meet yourself more fully and discover ways to authentically express yourself.

Part 1) Lecture: Class meeting at Stanford will provide a framework, a compass, and outline for this transformational learning endeavor. A self-assessment activity for setting learning goals for personal and professional life will be included.

Part 2) Experience: View the SF Asian Art Museum?s special exhibit of Divine Bodies with a private, expert docent who will guide us into a deeper appreciation of how the artistic portrayal of the body illuminates human values, ideals, and transformative aspirations. There will be time for personal engagement with the art.

Part 3) Reflection and Integration: Class meeting at Stanford for conversation about the exhibit experience. Facilitated discussion will identify ways to integrate the workshop skills into daily habits for ongoing enrichment of personal and professional life.

PLEASE NOTE: Class fee includes entry to the SF Asian Art Museum

Instructor: Tia Rich, PhD, Contemplation by Design Director.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 225 , STAP/EA Funds: Yes
Enrollment: Current: 3   (Min: 0, Max: 25)
Class Code: eddb-01

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Finding Inner Balance with HeartMath: Tools and Technology to Reduce Stress and Add Heart to Your Life
Thu 08/09 1:30 pm-5:00 pm
Instructor: Bruce Cryer
Location: Li Ka Shing Learning Center, Rm 304/305
BeWell Berry

We all have the power to use our hearts to transform stress and enhance our personal and work life.

This fun, interactive science-based program teaches you techniques you can immediately apply to increase focus and energy, improve sleep, and reduce the symptoms of stress and anxiety. Each participant will receive an innovative app-based biometric device that can help manage the overwhelm of stress in real time. This technology, together with behavioral techniques learned in the workshop, are designed to enhance your ability to self-regulate emotions and physiological responses, or choose how you feel independent of what's happening around you.

HeartMath serves hundreds of organizations worldwide, including Stanford University (for more than 20 years), Boeing, NASA, Yosemite National Park, Cisco, the Mayo Clinic and Kaiser.

PLEASE NOTE: To take this class you must have (bring to class) an iPhone 4/5/6 or later, iPad Air/mini/4th gen or later, or iPod touch 5th Generation or later.

Instructor: Bruce Cryer, Founder, Renaissance Human, and Senior Advisor and former CEO HeartMath (11 years). Bruce has taught programs at Stanford since 1997, including 8 years for HIP and 13 years for the Stanford Executive Program.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 250 , STAP/EA Funds: Yes
Enrollment: Current: 2   (Min: 10, Max: 30)
Class Code: heart-01

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First Aid
Thu 08/02 1:00 pm-5:00 PM
Instructor: Life Safety Associates
Location: Li Ka Shing Learning Center, Rm 209
BeWell Berry

This 4-hour workshop will provide a variety of first aid techniques to use when responding to victims of accidents. You will learn how these medical techniques can be performed with minimal equipment.

Certificate of completion cards will be sent out 3-4 weeks after the class.

Category: Healthy Living : Wellness at Work
Levels: All Levels
Fee: 120 , STAP/EA Funds: Yes
Enrollment: Current: 7   (Min: 10, Max: 20)
Class Code: first-01

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Five Times Ten:10 Minute Mindfulness Practices to Do Anytime, Anywhere
Tue Thu 07/31-08/23 12:00 pm-1:00 pm
Instructor: Patty McLucas
Location: Health Research Policy Building (HRP), Rm 138B
BeWell Berry

You?ve heard about the benefits of mindfulness for reducing stress, improving sleep, and elevating the experience of daily living, and you?d like to get started? but don?t have much time to spare.

This workshop-style class is designed to provide a low-friction entry into learning and benefiting from foundational mindfulness practices. In eight sessions, you will learn five practical and replicable practices, and ways to implement them into your life without requiring extra time. With just a shift in awareness, these practices can be done simultaneously with daily activities at work or home. You?ll receive fundamental, experience-based instruction in meditation and mindfulness derived from the Mindfulness-Based Stress Reduction curriculum, and the latest science demonstrating the benefits to brain, body, and mind.

Instructor: Patty McLucas is the Founder of Mindful Wellness, elevating the performance of organizational leaders through training in Stress Reduction, Mindful Eating, Sound Sleep and Leadership Communication. She is a public speaker on these topics and on mindfulness, resilience, and group health behavior. For more information about Patty, please see www.mindfulwellnessgroup.com.


Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 200 , STAP/EA Funds: Yes
Enrollment: Current: 1   (Min: 10, Max: 20)
Class Code: 5X10-01

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Food Trends: Where Are We Now? The Evidence Behind Popular Foods and Diets
Thu 07/26-08/09 12:00 pm-1:15 pm
Instructor: Gretchen George PhD
Location: Education Building (Cubberly), Rm 334
BeWell Berry

Join us in the this 3-session course to learn tools that will help you discern fact over fad regarding food and diet trends.
?Is that gluten filled muffin causing my abdomen to expand?
?Should I be fasting every other day for optimal weight control?
?Does turmeric truly reduce inflammation?

Enhance your knowledge related to current popular foods, fat loss, and fad diets as we address topics such as coconut oil, turmeric, intermittent fasting, gluten free diets, ketogenic diet and social media. Through creative discussion, weekly tips, and application of tools derived from nutritional science, become empowered to navigate the ongoing hype around popular food trends. Take control over the misinformation and embrace your health through effective dietary practices.


Instructor: Gretchen George, PhD, RD, is an Assistant Professor in Nutrition at San Francisco State University. Prior to her faculty position, she worked at Stanford Prevention Research Center as a Research Dietitian on multiple weight loss studies.


Category: Healthy Living : Nutrition/Weight Management
Levels: All Levels
Fee: 100 , STAP/EA Funds: Yes
Enrollment: Current: 9   (Min: 0, Max: 50)
Class Code: ftnut-01

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NEW CLASS: Getting in the Mood: How Diet Impacts Mental Well-being
Fri 07/20 12:00 pm-1:00 pm
Instructor: Maryam Hamidi, MSc, PhD
Location: Clark Center, Rm s361
BeWell Berry

There is increasing evidence that nutrition is one of the major modifiable risk factors in maintaining mental health, yet there is very little knowledge in the general population about the associations between diet quality and prevalence and symptoms of depression and anxiety. Symptoms of many nutrient deficiencies often present themselves in form of mood disturbances prior to manifesting themselves physiologically (e.g iron deficiency). Improving diet quality can be one the first steps one can take to improve their mood and overall well-being.

This class will provide an overview of the existing evidence of the links between diet and anxiety and depression and provide practical food-based recommendations that may help with mental health. A handout and list of key references will be provided to participants.
You will learn:
? The major nutrients that are involved in mood regulation (e.g. iron, zinc, magnesium, omega-3 fatty acids)
? How excess intake of some nutrients can contribute to poor mood (e.g. sugar, saturated fat)
? How psychological and physiological stress may increase the need for some nutrients
? How each food group contributes to intake of certain nutrients, and the recommended daily intake of each food group based on existing food-based dietary guidelines

Instructor: Maryam Hamidi, MSc, PhD, is a research professional at the Stanford Medicine WellMD Center.

Category: Healthy Living : Nutrition/Weight Management
Levels: All Levels
Fee: 30 , STAP/EA Funds: Yes
Enrollment: Current: 18   (Min: 10, Max: 60)
Class Code: dda-01

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Group Drumming ? Making Rhythm and Music for your Body, Mind, and Heart
Mon 07/09-07/30 5:15 pm-6:30 pm
Instructor: Peter Giordano, Deanna Anderson
Location: Papua New Guinea Sculpture Gardens
BeWell Berry

Get your week started with some rhythm!

Join this 4-week class to experience the release of workday cares, and the joyful shared energy of making rhythm and music in community with others. Research findings support the physical, mental, emotional and social benefits of group music making. Participating in musical activities can reduce stress and foster relaxation, increase alpha brain wave activity and enhance creative thinking, help regulate our nervous system, support a healthy immune system, plus drumming in particular, is a safe and natural cardiovascular exercise.

- Experience our natural rhythm, because we all have rhythm in us ? Honest!
- Explore rhythms from world cultures, and different music styles
- Play a variety of stick & hand drums and percussion instruments
- Create solid ensemble grooves that sound and feel great

Explore the natural rhythms available in the spoken word ? a.k.a poetry and rap

Plus! For those that are inspired to get up and move, longtime HIP instructor Deanna Anderson will lead optional warm-up stretches and creative rhythmic movement.

Instructors:
Peter Giordano, founder and executive director of StoryTeller Project. Peter?s career spans over 25 years as an arts educator, professional multi-instrumentalist musician, composer, and music director.

Deanna Anderson, dancer, dance instructor, Certified Action Theater Coach and Director, and Registered Somatic Movement Therapist and Educator (RSMT/E).

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 160 , STAP/EA Funds: Yes
Enrollment: Current: 9   (Min: 0, Max: 15)
Class Code: udrum-01

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ONLINE: Headspace
Dates/Times: NA
Instructor: TBD
Location: Online
BeWell Berry

Headspace is your very own personal guide, here to help you train your mind. Meditation is a way to give your mind the time to pause, detach and re-energize in order to manage stress, increase happiness and boost focus for sustainable high performance.

Research has shown that Headspace can help individuals learn to cope more effectively with work pressures, reduce stress, and reduce mind wandering. Headspace also has been shown to improve compassion, happiness, and mood. And meditation generally has evidence for improving sleep, anxiety, working memory, pain management and many other outcomes.

With this digital program's 1-year subscription, you'll have access to every meditation and mindfulness exercise in the Headspace Library as well as animated lessons that teach you how to use mindfulness to improve your overall sense of well-being. That means over 650 hours of unique, guided content. Lessons and exercises focus on topics ranging from pain management to relationships to creativity and last anywhere from 2 to 60 minutes. We recommend completing the Basics series before you jump into other packs though. The Basics series gives you a solid base on which to build your practice.

Special Two-Step Registration Process:
Step 1 - Register for the Headspace program at hip.stanford.edu
Step 2 -Receive email from HIP with unique code and instructions for how to access your program

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 35 , STAP/EA Funds: Yes
Enrollment: Current: 16   (Min: 0, Max: 500)
Class Code: headspace-30

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NEW CLASS: Healthy Kitchen 201: What's For Dinner?
Wed 08/01-08/15 1:15 pm-2:15 pm
Instructor: Rosalyne Tu
Location: SLAC Building 51, Rm 305
BeWell Berry

Is decision fatigue is affecting your ability to cook regularly? We often find ourselves at the end of a long day too tired to think about what to cook, let alone finding the energy to cook.

This 3-part class will help ease some of the process and cover different ways to meal plan so you can find a way that excites you. Each class will include a food demo and tasting of a recipe that you can use as-is or modify to your own tastes at home. Participants are expected to share their go-to recipes and inspiring cooking ideas throughout the class. We will be meal planning together and discussing challenges along the way.

Instructor: Rosalyne Tu, MS, RDN, is a dietitian and cooks for a family of four, including two small children. She is currently a Wellness Coach and the Manager of Operations for BeWell, Biometrics.



Category: Healthy Living : Nutrition/Weight Management
Levels: All Levels
Fee: 125 , STAP/EA Funds: Yes
Enrollment: Current: 3   (Min: 0, Max: 30)
Class Code: hkmp-02

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NEW CLASS: Inspire! How to Be a Wellness Mentor
Thu 07/12 12:15 pm-1:30 pm
Instructor: Linda Adler
Location: Li Ka Shing Center, 291 Campus Drive, Rm 306
BeWell Berry

If you've recently made a lifestyle change and would you like to help others do the same, this noon-time, interactive class is for you. Translate your own success into a skills that will help motivate, assist, and encourage those around you. Learn how to be supportive while avoiding comments that may not be helpful, and get equipped with tips and tricks that get the conversation started and keep it moving in the right direction. You?ll learn that not only will you help others, but mentoring is a great way to inhabit and sustain your own healthy lifestyle changes.


Instructor: Linda Adler, MPH, MA, is the Founder and CEO of Pathfinders Medical, as well as the Principal at Linda Adler Consulting. A former Stanford student and health policy researcher, Linda found success with her own weight management issues through the HIP weight management class, and she is excited to share both her personal experience and professional coaching and mentoring background to help others achieve their goals.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 40 , STAP/EA Funds: Yes
Enrollment: Current: 5   (Min: 0, Max: 30)
Class Code: wllmn-01

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NEW CLASS: Intuitive Intelligence Meditation
Wed 07/11-07/18 12:00 pm-1:15 pm
Instructor: Tarika Lovegarden
Location: Health Research Policy (HRP) Building, Rm T138B
BeWell Berry

Increase your intuitive intelligence, while sharpening your mind! Accessing your intuition is like having a GPS guide you through your professional and personal life. Intuition enhances your logical mind, providing you with a ?gut check?, to aid with discernment and choices.

You may have already experienced moments of being guided by your intuitive wisdom. Imagine what it would be like if you simply knew which direction to take in your life, and what choices to make on a day-to-day basis to accomplish what?s important to you. This 2-session class teaches you simple ways to connect with your internal GPS, trust your inner vision, and act on your instincts.

To continue practice connecting with your intuition in daily life, participants will receive a series of 10-20 minute guided meditations, through the Lovegarden Meditations App.

Instructor: Tarika Lovegarden, Author of Meditations on the Fridge. Born into a family of meditators, and trained by pre-eminent meditation leaders, Tarika carries forth her lineage teaching individuals and organizations, including Oracle, eBay, and Genentech.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 75 , STAP/EA Funds: Yes
Enrollment: Current: 6   (Min: 10, Max: 20)
Class Code: iimed-01

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NEW CLASS: Knowing and Using Your Strengths
Thu 08/02 12:00 pm-1:30 pm
Instructor: Patty de Vries, MS
Location: Li Ka Shing Center, 291 Campus Drive, Rm 208
BeWell Berry

This course is designed to help you focus on your unique talents that can be developed into true strengths. According to the Gallup Organization, individuals who use their talents and strengths each day are six times more likely to be engaged in their work, their careers, and their lives.

During this facilitated course, you will see new ways to view yourself and your co-workers. We each have talents and when we honor the talents in ourselves and in others, we can create a powerful and positive work environment.

Join us to:
Learn the difference between talents and strengths
Identify ways to develop your talents into strengths
Find ways to use your talents each day and support others to do the same

As a part of this course, participants will receive a code for the Clifton StrengthsFinder assessment. Participants are asked to complete this 35-minute online assessment prior to class. The tool identifies your top five talents from the list of 34 potential strengths. Please bring this list of top 5 strengths to class.

Instructor: Patty Purpur de Vries, MS, is the Associate Director of Strategy and Engagement for the Health Improvement Program and BeWell.


Category: Healthy Living : Wellness at Work
Levels: All Levels
Fee: 65 , STAP/EA Funds: Yes
Enrollment: Current: 14   (Min: 10, Max: 30)
Class Code: kuys-01

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ONLINE: Kurbo
Dates/Times: NA
Instructor: TBD
Location: Your computer
BeWell Engagement or Berry

Kurbo is a 12-week digital/mobile health coaching program based on 30 years of research to help you and your family eat healthier, exercise more and manage weight. Rather than focus on calorie counting, Kurbo utilizes the proven Traffic Light food classification system to help you understand food choices, find healthy substitutions and gradually decrease the number of red lights (unhealthy foods) over time. The Kurbo curriculum is based on proven behavior modification strategies for weight management and the research-based concept of supportive accountability, which is the belief that participant success and adherence is greatly improved through a support network of family and friends.

In this program, your personal behavior coach will keep you accountable and motivated with weekly check-ins over video chat and/or text. You will learn simple behavior modification strategies and tools such as goal setting to help you reach your health goals. Between coaching sessions, you will track your food and exercise behaviors in the app and have access to learning materials like videos, cookbooks and shopping lists to keep you motivated and on track. Lessons cover topics such as Reading a Food Label; Understanding Portion Size; Meal Planning; Exercise Strategies; and Tips for Eating Out.



Category: Healthy Living : Nutrition/Weight Management
Levels: All Levels
Fee: 225 , STAP/EA Funds: Yes
Enrollment: Current: 6   (Min: 0, Max: 500)
Class Code: kurbo-30

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ONLINE: Lantern - Online Program for Reducing Stress, Anxiety or Depression
Dates/Times: NA
Instructor: TBD
Location: Online
BeWell Engagement or Berry

Lantern is a go-at-your-pace mobile program designed by Stanford researchers and draws from over 10 years of research on technological applications for improving emotional well-being. Lantern?s evidence-based program helps individuals strengthen overall resilience, better manage stress, anxiety and depression, and develop effective coping strategies through short daily exercises with professional coaching. The Lantern program is based on Cognitive Behavioral Therapy (CBT) and mindfulness and helps individuals focus on what matters most to them and find tools for their situation. The program includes core conceptual areas from evidence-based approaches such as how to become aware of and change thoughts, emotions and behaviors are interrelated, relaxation training, behavior change, mindfulness and habit formation. Participants do the program on an app on their phone and tend to access their program 2+ times per week for approximately 10-15 minutes to track, learn and practice techniques. Participants typically complete the program in 2-4 months.

Two step registration process:
Step 1: Register for Lantern class at hip.sanford.edu.
Step 2: Receive email from Lantern with instructions for how to access your program.

Instructor: Lantern coaches are experienced professionals trained in coaching, CBT and motivational interviewing. Your Lantern coach will provide you with 1-on-1 guidance, encouragement and support via phone and in-app messaging throughout your program. Your coach will also help tailor your program experience to your personal needs and goals.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 350 , STAP/EA Funds: Yes
Enrollment: Current: 9   (Min: 0, Max: 300)
Class Code: lant-30

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Life's Purpose Workshop: Exploring Purpose for Health, Happiness, and Longevity
Wed 08/01-08/29 12:00 pm-1:15 pm
Instructor: Susan Saba MPH
Location: Health Research Policy (HRP) Building, T116
BeWell Engagement or Berry

The meaning of life is to find your gift. The purpose of life is to give it away. - Pablo Picasso

Have you ever wished for more professional and personal fulfillment? In the past few decades, studies on longevity have shown that people who live a ?purpose-driven? life, not only find more meaning and fulfillment, they are also healthier and happier. In this 5-session workshop, you will learn why purpose is important to your health, and we will take a methodological approach to finding your purpose and putting it in the driver?s seat for living a healthier and more fulfilled life.
By the end of this class, participants will be able to:

- Identify the health benefits of having purpose in life (such as reduced stress, anxiety, better sleep, lower mortality)
- Recognize one?s values (by doing reflection activities, and conversations on personal values systems)
- Define the positive impact of value-based behaviors on health (review the effect of value affirmation in behavior change)
- Uncover their passion and talents/gifts through reflection, worksheets, and guided conversation
- Align values, passions, and gifts with purpose (class activities to define top 5 passions and top 5 gifts in a purpose formula)
- Draft and use one?s Purpose Statement to develop a plan of action for living a healthy, purpose-driven life.

Instructor: Susan Saba, MPH. Susan has a background in health education program planning, group facilitation, and health behavior change. Prior to joining HIP, she worked at Stanford Prevention Research Center (SPRC) as social research professional on health outcomes and chronic disease prevention.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 200 , STAP/EA Funds: Yes
Enrollment: Current: 3   (Min: 6, Max: 15)
Class Code: lpw-01

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Mindfulness-Based Stress Reduction (MBSR)
Tue 06/26-08/14 7:00 PM-9:30 PM
Instructor: Mark Abramson
Location: Li Ka Shing Learning Center, Rm 130
BeWell Engagement or Berry

Co-sponsored with the Stanford Center for Integrative Medicine.

It has been known for centuries in the meditative traditions, and now widely accepted in western culture, that the sustained practice of mindfulness meditation can have profoundly healing and transformative effects on one's life. This 9-week class is modeled on the program taught at the U MASS Stress Reduction Clinic and will focus on mindfulness meditation to help you gain a new understanding of how stress affects your life, and how life can be lived more fully. Included in the class fee is the text Full Catastrophe Living, by Jon Kabat-Zinn.

Instructor: Mark Abramson, DDS, the founder and facilitator of Mindfulness-Based Stress Reduction programs at Stanford. He has practiced dentistry in the Bay Area for more than thirty years, specializing in the treatment of chronic pain and temporomandibular disorders.

NOTE: Retreat on Saturday, August 11 from 9a-5p in Li Ka Shing, Room 101/102.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 330 , STAP/EA Funds: Yes
Enrollment: Current: 6   (Min: 0, Max: 30)
Class Code: msm-01

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Mindfulness-Based Stress Reduction (MBSR) Early Morning
Wed 07/11-08/29 6:30 am-9:00 am
Instructor: Patty McLucas
Location: Li Ka Shing Learning Center, Rm 308
BeWell Engagement or Berry

The full MBSR program is now offered for early risers!

It has been known for centuries in the meditative traditions, and now widely accepted in western culture, that the sustained practice of mindfulness meditation can have profoundly healing and transformative effects on one's life. This 8-week class is modeled on the program taught at the U MASS Stress Reduction Clinic and will focus on mindfulness meditation to help you gain a new understanding of how stress affects your life, and how life can be lived more fully. Included in the class fee is the text Full Catastrophe Living, by Jon Kabat-Zinn, handouts and recorded meditations.

Instructor: Patty McLucas, CPT, Wellness Consultant, and trained instructor of the Mindfulness-Based Stress Reduction curriculum. She is co-founder and owner of Breathing Room in San Carlos. NOTE: Includes on-campus retreat on Sunday, August 27th from 9:30a-4:30p in Li Ka Shing Room 306.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 330 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 10, Max: 20)
Class Code: msm-02

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Nutrition Hacks: Tips for Eating 10% Healthier for the Over-scheduled
Wed 08/01-08/08 12:00 pm-1:00 pm
Instructor: Marily Oppezzo
Location: Clark Center, Rm s361
BeWell Berry

Sugar is the reason for all of your problems. Oh no wait, it?s gluten?s fault. Maybe it?s your microwave?! Are you exhausted by contradicting nutrition rumors or the peer pressure to detox with kale shakes? Come to this 2-session nutrition workshop to get science-based tips on eating healthier, coupled with actionable moves you can try without overhauling your budget ? or your lifestyle. We?ll even take a virtual mini ?grocery store tour? through Trader Joe?s and identify some healthy swaps for those not-so-healthy 'go to' foods. You?ll use goal-setting guidelines to set up a nutrition test drive for the next week. During the second session we will review your progress and provide you with research-based behavior change ideas to help your modifications stick for the long run! We?ll finish with Q & As, and if there?s time, we?ll walk-through a virtual party to navigate the buffet!

Instructor: Marily Oppezzo, PhD, MS, RD, is a nutritional counselor, and has worked with a variety of populations with different goals: treatment of a medical condition, healthy eating in difficult situations, fueling for performance, and health promotion.

Category: Healthy Living : Nutrition/Weight Management
Levels: All Levels
Fee: 50 , STAP/EA Funds: Yes
Enrollment: Current: 6   (Min: 0, Max: 50)
Class Code: nuth-01

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ONLINE: Omada ? Online Weight-Loss Program for Prevention of Diabetes and Heart Disease
Dates/Times: NA
Instructor: TBD
Location: Your computer
BeWell Engagement or Berry

Join this online health program to lose weight, develop healthy habits, and reduce your risk for chronic diseases, like type 2 diabetes and heart disease. Omada is an innovative program that combines the support of a live health coach with a weekly online curriculum, helpful tools including a wireless scale and pedometer, and the accountability of a small group of peers. The program is all online, so you can participate via your computer, tablet, or smartphone, whenever it?s most convenient for you. Over 225 Stanford University employees have already enrolled!

You?ll learn new strategies related to nutrition, physical activity, and daily challenges that will help you create a sustainable healthy approach for the long term. Based on what you learn, you?ll set and meet personal and group health goals. The average participant loses 11 pounds at 16 weeks. *Register anytime and begin the program within 2 weeks of your registration date.

Instructor: A professionally trained Omada health coach will facilitate your small online group and provide one-on-one guidance, encouragement, and accountability throughout the program.

Day/Dates: Rolling start Time: Self-paced 16 weeks, with maintenance up to a year.


Apply for the program at omadahealth.com/su

Category: Healthy Living : Disease Prevention and Management
Levels: All Levels
Fee: 550 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 500)
Class Code: omada-30

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Partner Shiatsu for Hands and Feet
Thu 08/23 6:15 pm-7:30 pm
Instructor: Lisa Burnett
Location: Stanford Red Barn (100 Electioneer Road)
BeWell Berry

Shiatsu is a Japanese form of energy/bodywork using the thumbs, fingers, palms and elbows to apply pressure to the acupuncture meridians of the body. The pressure relieves stress by dissipating muscle tension and allowing flow of energy through the body. The repetitive stresses of work are calmed and eliminated, increasing productivity and health. In this academic and experiential class you will work in pairs, while seated, practicing the principles of good alignment as you work. You will learn bodywork techniques to apply to overworked hands and feet for relief and relaxation. The receiver and the practitioner will both benefit from the focusing of energy and intention. Bring your partner for free!

Instructor: Lisa Burnett, MA, MFA. Lisa has been teaching dance since 1977, practicing Shiatsu since 1988, and teaching Pilates since 1995.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 65 , STAP/EA Funds: Yes
Enrollment: Current: 2   (Min: 0, Max: 15)
Class Code: shi-03

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Partner Shiatsu for Neck and Shoulder Release
Thu 07/12 6:15 pm-7:30 pm
Instructor: Lisa Burnett
Location: Stanford Red Barn (100 Electioneer Road)
BeWell Berry

Shiatsu is a Japanese form of energy/bodywork using the thumbs, fingers, palms and elbows to apply pressure to the acupuncture meridians of the body. The pressure relieves stress by dissipating muscle tension and allowing flow of energy through the body. The repetitive stresses of work are calmed and eliminated, increasing productivity and health. In this academic and experiential class you will work in pairs, while seated, practicing the principles of good alignment as you work. You will learn bodywork techniques for the neck, upper back, and shoulders. The receiver and the practitioner will both benefit from the focusing of energy and intention. Bring your partner for free!

Instructor: Lisa Burnett, MA, MFA. Lisa has been teaching dance since 1977, practicing Shiatsu since 1988, and teaching Pilates since 1995.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 65 , STAP/EA Funds: Yes
Enrollment: Current: 4   (Min: 0, Max: 15)
Class Code: shi-02

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 CLASS FULLPersonalized Fitness Design
Mon Tue Wed Thu Fri Dates/Times: NA
Instructor: Cecille Tabernero
Location:
BeWell Berry


This 3-session individualized program is designed for those who would like guidance and/or support to begin, sustain, or ramp up their exercise endeavors. Whether you?d like to start a walking program, improve your cardiovascular function, body composition, flexibility, or just explore new ways to get active, these 1:1 sessions with an experienced exercise physiologist and wellness coach will help you to create a safe, fun, and effective plan of action. Meeting three times in a supportive and non-judgmental space, you will be able to set goals, review progress, explore challenges, and refine your plan to make physical activity a rewarding and core component of your healthy lifestyle. This is a non gym-based program focused on empowering individuals to become self-managers of their health.
Please note: The first session is 1-hour followed by two 45 minute sessions. You will be contacted within 5 days of registration for scheduling.

Instructor: Cecille Tabernero, MS, CPT, EP-C, is a certified ACSM Exercise Physiologist and Health Screening Manager for the BeWell program. Cecille has over 20 years of experience in the field of exercise physiology, physical training, health and wellness. She believes in "meet people where they are" in order to build a foundation and establish rewarding and sustainable healthy habits.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 275 , STAP/EA Funds: Yes
Enrollment: Current: 3   (Min: 0, Max: 2)
Class Code: pfd-04

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Personalized Mentoring for Weight Loss Behaviors
Dates/Times: NA
Instructor: Linda Adler
Location:
BeWell Berry

You've successfully begun your healthy eating journey: now you need to deepen your practice to maintain your success. With a mentor by your side, you can increase your skills, learn new ones, and enjoy the support of an advocate to turn to when you run into inevitable challenges. Practice new behaviors together, get introduced to new strategies, and experience the many benefits of a personal mentor cheering you on your way. Please note: The first session is one hour followed by two 45 minute sessions. You will be contacted within 5 business days of registration to schedule an appointment.

Instructor: Linda Adler, MPH, MA, is the Founder and CEO of Pathfinders Medical, as well as the Principal at Linda Adler Consulting. A former Stanford student and health policy researcher, Linda found success with her own weight management issues through the HIP weight management class, and she is excited to share both her personal experience and professional coaching and mentoring background to help others achieve their goals.

Category: Healthy Living : Nutrition/Weight Management
Levels: All Levels
Fee: 250 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 10)
Class Code: pmwl-04

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Personalized Nutrition Coaching - Christina Becker, MPH, RDN
Wed Fri Dates/Times: NA
Instructor: Christina Becker
Location: Your phone/computer
BeWell Berry

Here is an opportunity to sit down with an experienced nutrition coach in a comfortable, non-judgemental setting to explore your individual nutrition needs, challenges, and goals. In these 3 sessions, your coach will partner with you to develop and implement a realistic eating plan that will reenergize your pathway to wellbeing.

Our nutrition coaches are diversely qualified and have unique areas of specialization. Please read the instructor bios to select a coach that suits your personal interests and needs. Please note: The first session is one hour followed by two 45 minute sessions. You will be contacted within 5 business days of registration to schedule an appointment.

Coach: Christina Becker, MPH, RDN, NBC-HCW, is a Registered Dietitian, public health nutritionist, and integrative wellness coach. Christina has over 14 years of experience working in the healthcare industry with a combination of disciplines including dietetics, non-profit, community health, corporate wellness, and has also served as a BeWell Coach. Christina is a graduate of the Integrative Health & Lifestyle program (IHeLp) at the Arizona Center for Integrative Medicine, and a certified Hatha yoga instructor.


Christina provides guidance on a variety of nutrition topics including healthy and mindful eating, weight management, heart disease, diabetes, GI conditions, and nutrition for athletic performance. She also enjoys helping healthy individuals boost energy levels and improve overall wellbeing. Christina will support you with a compassionate and caring approach, and get you from ? I should? to ? I want and will? and, ultimately ?I did?.

Note: Christina?s sessions are conducted over the phone. Special requests for in-person appointments will be considered. Appointments are schedueled on Wednesdays and Fridays.

Category: Healthy Living : Nutrition/Weight Management
Levels: All Levels
Fee: 275 , STAP/EA Funds: Yes
Enrollment: Current: 4   (Min: 0, Max: 10)
Class Code: pnc-04a

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Personalized Nutrition Coaching - Natalie Lavorato
Fri Dates/Times: NA 10:00 am-3:00 pm
Instructor: Natalie Lavorato
Location: Your phone/computer
BeWell Berry

Here is an opportunity to sit down with an experienced nutrition coach in a comfortable, non-judgemental setting to explore your individual nutrition needs, challenges, and goals. In these 3 sessions, your coach will partner with you to develop and implement a realistic eating plan that will reenergize your pathway to wellbeing.

Our nutrition coaches are diversely qualified and have unique areas of specialization. Please read the instructor bios to select a coach that suits your personal interests and needs. Please note: The first session is one hour followed by two 45 minute sessions. You will be contacted within 5 business days of registration to schedule an appointment.

Coach: Natalie Lavorato is a Nutritionist with over 10 years of experience working as a Health Educator. Formally a Stanford BeWell Coach, Natalie is now a Program Manager for Kaiser Permanente's Medical Weight Management Program in Daly City. She is passionate about helping others tackle such issues as weight management, heart disease, nutrition for athletic performance and glucose management. Natalie can help you to make lasting lifestyle changes by beginning with small sustainable steps or simply improve on an already healthy lifestyle. Natalie takes appointments between 10:00am ? 3:00pm on Fridays.


Category: Healthy Living : Nutrition/Weight Management
Levels: All Levels
Fee: 275 , STAP/EA Funds: Yes
Enrollment: Current: 1   (Min: 0, Max: 5)
Class Code: pnc-04f

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Personalized Nutrition Coaching - Nicole Cooper
Dates/Times: NA
Instructor: Nicole Cooper
Location: Your phone
BeWell Berry

Here is an opportunity to sit down with an experienced nutrition coach in a comfortable, non-judgemental setting to explore your individual nutrition needs, challenges, and goals. In these 3 sessions, your coach will partner with you to develop and implement a realistic eating plan that will reenergize your pathway to wellbeing.

Our nutrition coaches are diversely qualified and have unique areas of specialization. Please read the instructor bios to select a coach that suits your personal interests and needs. Please note: The first session is one hour followed by two 45 minute sessions. You will be contacted within 5 business days of registration to schedule an appointment.

Coach: Nicole Cooper, ATC, RDN, NASM-CPT, has over 15 years of experience working in dietetics, personal training, and corporate wellness. She is currently a BeWell Coach. Nicole provides guidance on a variety of nutrition topics including weight management, heart disease, sports nutrition and diabetes. She enjoys helping others start with small steps to create lasting change. She will help tap into what motivates you and guide you to a successful outcome. Please note: Nicole?s sessions are conducted over the phone.

Category: Healthy Living : Nutrition/Weight Management
Levels: All Levels
Fee: 275 , STAP/EA Funds: Yes
Enrollment: Current: 2   (Min: 0, Max: 16)
Class Code: pnc-04e

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Personalized Nutrition Coaching - Rosalyne Tu
Wed Dates/Times: NA 1:00 am-4:00 pm
Instructor: Rosalyne Tu
Location: Your phone
BeWell Berry

Here is an opportunity to sit down with an experienced nutrition coach in a comfortable, non-judgemental setting to explore your individual nutrition needs, challenges, and goals. In these 3 sessions, your coach will partner with you to develop and implement a realistic eating plan that will reenergize your pathway to wellbeing.

Our nutrition coaches are diversely qualified and have unique areas of specialization. Please read the instructor bios to select a coach that suits your personal interests and needs. Please note: The first session is one hour followed by two 45 minute sessions. You will be contacted within 5 business days of registration to schedule an appointment.

Coach: Rosalyne Tu, MS, RDN, has been working as a dietitian for the past 15 years. She is trained on the topic of Eating Competence and is on a quest to counter the dieting pressures of our culture and help you find a guilt and deprivation-free way of eating that feeds the mind, body and spirit. She has a weight-neutral approach and can help guide you towards trusting your body to know how much to eat. Rosalyne schedules appointments between 1:00 - 4:00 pm on Wednesdays.


Category: Healthy Living : Nutrition/Weight Management
Levels: All Levels
Fee: 275 , STAP/EA Funds: Yes
Enrollment: Current: 1   (Min: 0, Max: 2)
Class Code: pnc-04g

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Personalized Nutrition Coaching - Shauna Hyde
Tue Thu Dates/Times: NA 9:30 am-3:00 pm
Instructor: Shauna Hyde
Location: TBD
BeWell Berry

Here is an opportunity to sit down with an experienced nutrition coach in a comfortable, non-judgemental setting to explore your individual nutrition needs, challenges, and goals. In these 3 sessions, your coach will partner with you to develop and implement a realistic eating plan that will reenergize your pathway to wellbeing.

Our nutrition coaches are diversely qualified and have unique areas of specialization. Please read the instructor bios to select a coach that suits your personal interests and needs. Please note: The first session is one hour followed by two 45 minute sessions. You will be contacted within 5 business days of registration to schedule an appointment.

Coach: Shauna Hyde is a registered dietitian and a certified diabetes educator with over 15 years of experience. She specializes in diabetes prevention and management, cholesterol management, weight loss and blood pressure control. She has worked at the Stanford Prevention Research Center and the Palo Alto Medical Foundation on a number of research projects ? primarily providing lifestyle and cardiovascular risk factor reduction education to study participants. Shauna can help you improve your diet with simple, realistic modifications. Healthy meal preparation, grocery shopping, eating out, and physical activity are all topics that she can help you improve. Shauna is an exercise enthusiast! She loves hiking, jogging, yoga and kick-boxing. Shauna schedules appointments on Mondays, Tuesdays, and Thursdays between 9:30am ? 3:00pm.

Category: Healthy Living : Nutrition/Weight Management
Levels: All Levels
Fee: 275 , STAP/EA Funds: Yes
Enrollment: Current: 1   (Min: 0, Max: 2)
Class Code: pnc-04d

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Personalized Stress Reduction - Patty McLucas
Tue Wed Dates/Times: NA
Instructor: Patty McLucas
Location: TBD
BeWell Berry

This 3-session personalized program is designed for people who would like to understand and learn ways to better manage the stress in their lives. Whether stress manifests as anxiety, depression, or physical agitation or illness, mindfulness practice can lead to a reduction in symptoms and an increase in quality of life. With one-on-one support in a comfortable, individualized setting, you will practice mindfulness techniques and learn strategies such as breath awareness, meditation, body scan, and gentle yoga. We will practice awareness of automatic thoughts, reframing, and connecting to the values informing the life you want to live. You will be contacted within 5 days of registration for scheduling.

Instructor: Patty McLucas, Founder of Mindful Wellness, delivers programs in Stress Reduction, Mindful Eating, Sound Sleep and Mindful Leadership Communication to senior executives and employees. A Wellness Consultant for over 20 years, Patty teaches Mindfulness Meditation for Stanford?s Cancer Supportive Care Program, and Mindfulness Based Stress Reduction (MBSR) for Stanford?s Health Improvement Program. She has taught mindfulness, meditation and stress reduction for organizations including Apple Computer and Google.

Appointments:

Tuesdays 2-3pm

Wednesdays 11-2pm.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 275 , STAP/EA Funds: Yes
Enrollment: Current: 4   (Min: 0, Max: 10)
Class Code: psrp-04b

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Reiki Energy Healing Level 1
Wed 07/11-08/01 5:30 pm-7:30 PM
Instructor: Linda Alderman
Location: Li Ka Shing Learning Center, Rm 208
BeWell Berry

Reiki is a natural healing art in which universal life force energy is applied with light touch, either on or slightly above certain areas of the body. This awakens the body's own wisdom and natural healing powers, inducing a state of deep relaxation and balanced energy.

In this 4-session class, the history, benefits and principles that guide the practice of Reiki will be introduced. You will learn the basic hands-on healing positions and how to receive an energetic attunement. The human bio-energy field and techniques of energy perception, cultivation, grounding and clearing will be discussed and experienced. Students will practice self-healing and giving and receiving Reiki sessions to classmates. Leave class with the confidence to share Reiki with your family, friends, pets, and plants. Your level 1 certificate allows you to advance to Level 2 Reiki training when desired.

Instructor: Linda Alderman, BA, Reiki Master Practitioner and Teacher.


Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 200 , STAP/EA Funds: Yes
Enrollment: Current: 1   (Min: 0, Max: 10)
Class Code: rh-01

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Sitting Comfortably at Your Computer Station - 3 Individual Sessions
Dates/Times: NA
Instructor: Jean Elvin
Location: Your computer
BeWell Berry

Would you benefit from customized help at your workstation? Even with good ergonomic equipment, the way you use your workstation can make all the difference. Improving habits for sitting and standing comfortably at your computer can relieve stress. You will learn to make small adjustments in commonly used actions at your desk, improve skeletal support in your chair and while standing in order to alleviate pain in your neck, shoulders, back and arms. Take the guesswork out of working pain free - prevent injury and reverse bad habits before they become chronic.
NOTE: Please allow 2-3 weeks for the instructor to contact you by email for scheduling.

Instructor: Jean Elvin MFA, GCFP, is a Guild Certified Feldenkrais Practitioner, with professional ergonomic evaluation experience. She has a cooperative relationship with Stanford Ergonomics, EH&S. ?Feldenkrais, an Antidote to RSI, Back, Neck and Shoulder Tension,? an HIP fitness class, fel-01.


Category: Healthy Living : Wellness at Work
Levels: All Levels
Fee: 325 , STAP/EA Funds: Yes
Enrollment: Current: 1   (Min: 0, Max: 2)
Class Code: sccs-03

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Sitting Comfortably at Your Computer Station - Individual Session
Dates/Times: NA
Instructor: Jean Elvin
Location: Your Computer
BeWell Berry

Would you benefit from customized help at your workstation? Even with good ergonomic equipment, the way you use your workstation can make all the difference. Improving habits for sitting and standing comfortably at your computer can relieve stress. You will learn to make small adjustments in commonly used actions at your desk, improve skeletal support in your chair and while standing in order to alleviate pain in your neck, shoulders, back and arms. Take the guesswork out of working pain free - prevent injury and reverse bad habits before they become chronic.
NOTE: Please allow 2-3 weeks for the instructor to contact you by email for scheduling.

Instructor: Jean Elvin MFA, GCFP, is a Guild Certified Feldenkrais Practitioner, with professional ergonomic evaluation experience. She has a cooperative relationship with Stanford Ergonomics, EH&S. "Feldenkrais, an Antidote to RSI, Back, Neck and Shoulder Tension," an HIP fitness class, fel-01.


Category: Healthy Living : Wellness at Work
Levels: All Levels
Fee: 110 , STAP/EA Funds: Yes
Enrollment: Current: 1   (Min: 0, Max: 30)
Class Code: sccs-02

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ONLINE: Sleepio - Digital Sleep Improvement Program
Dates/Times: NA
Instructor: TBD
Location: Online
BeWell Engagement or Berry

Sleep plays an essential role in regulating our emotions, behavior, and physiology. In fact, lack of sleep has been linked with 7 of the 15 leading causes of death in the United States, including heart disease, cancer and stroke. Sleepio is a digital sleep improvement program, scientifically proven to work. Over several weeks, you?ll learn evidence-based techniques to improve your sleep using Cognitive Behavioral Therapy (CBT). CBT trains people to address the mental (or cognitive) factors associated with insomnia, such as the 'racing mind', and to overcome the worry and other negative emotions that accompany the experience of being unable to sleep.

The program consists of automated weekly sessions of about 15 minutes each, which you can view wherever and whenever is convenient for you, on your computer, tablet or phone. You?ll also gain access to a library of articles and guides which cover common problem areas, like pregnancy and sleep, shift work, and jet lag.

To get started:

Step 1 - Discover your Sleep Score for free at https://www.sleepio.com/stanford

Step 2 - Register through HIP and continue with the full online sleep improvement program.

Instructor: Sleepio?s virtual sleep expert, The Prof, will guide you through the program. The Prof will help you get your sleep back on track by providing techniques that are tailored to your specific problems and progress.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 300 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 500)
Class Code: sleepio-30

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Smoking Cessation: Intentional Quitting
Dates/Times: NA
Instructor: Jayna Rogers
Location: TBD
Not BeWell berry eligible

Learn how the brain impacts our ability to quit smoking and develop the skills you need to finally be free from tobacco.

This program begins with an initial 20-minute intake phone call, followed by one 60-minute in-person consultation on the Stanford campus. Following the in-person consultation, the instructor and the participant move forward with sessions that support the process of letting go of tobacco. Participants typically find that 10 sessions over one year are helpful to support the quitting process.

Instructor: Jayna Rogers, MPH, is a smoking cessation specialist for HIP. Jayna Rogers has facilitated smoking cessation programs and provided individual consultation for over 15 years.

Category: Healthy Living : Disease Prevention and Management
Levels: All Levels
Fee: 275 , STAP/EA Funds: No
Enrollment: Current: 0   (Min: 0, Max: 2)
Class Code: sciq-04a

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Smoking Cessation: Intentional Quitting - for University Employees and Dependents
Dates/Times: NA
Instructor: Jayna Rogers
Location: TBD
BeWell Berry

Learn how the brain impacts our ability to quit smoking and develop the skills you need to finally be free from tobacco. HIP has partnered with Stanford Benefits to offer this FREE tobacco cessation program for benefits-eligible University employees, their families and their dependents (14 years and older). Free over-the-counter aids for tobacco cessation are included.

This program begins with an initial 20-minute intake phone call, followed by one 60-minute in-person consultation on the Stanford campus. Following the in-person consultation, the instructor and the participant move forward with sessions that support the process of letting go of tobacco. Participants typically find that 10 sessions over one year are helpful to support the quitting process.

Instructor: Jayna Rogers, MPH, is a smoking cessation specialist for HIP. Jayna Rogers has facilitated smoking cessation programs and provided individual consultation for over 15 years.

Category: Healthy Living : Disease Prevention and Management
Levels: All Levels
Fee: 0 , STAP/EA Funds: No
Enrollment: Current: 0   (Min: 0, Max: 2)
Class Code: sciq-04

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Sound Immersion Experience - Gongs & Singing Bowls
Thu 07/12 6:00 pm-7:30 pm
Instructor: Danny Goldberg
Location: Stanford Graduate Community Center, 750 Escondido Road, Havana Room
BeWell Berry

Guests will lie down in Savasana to experience the sound vibrations of singing bowls, gongs and chimes as they guide us into a deep meditation. The vibrations pass through our bodies, opening blockages and allowing our minds to quiet. A wide range of ancient world traditions from Confucianism to the Pythagoreans? claim that sound can not only ?tune the soul? but affect our cosmological and social worlds as well. The physiological impact of sound on the body, emotions and cognition is apparent. Through the vibrations of these instruments we may experience an inner calm and deep relaxation that enables us to journey within and center.
Please bring a yoga mat/blanket/pillow for your comfort.
Instructor: Danny Goldberg, BFA. An artist and environmental educator, Danny facilitates creative group activities for schools, retreats, hotels, and private groups around the bay area. He offers Sound Immersion Experience at yoga studios, healing centers and events throughout the U.S. For more information, visit DannyGoldberg.org

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 30 , STAP/EA Funds: No
Enrollment: Current: 3   (Min: 8, Max: 30)
Class Code: scir-01a

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Sound Immersion Experience - Gongs & Singing Bowls
Thu 08/09 6:00 pm-7:30 pm
Instructor: Danny Goldberg
Location: Stanford Graduate Community Center, 750 Escondido Road, Havana Room
BeWell Berry

Guests will lie down in Savasana to experience the sound vibrations of singing bowls, gongs and chimes as they guide us into a deep meditation. The vibrations pass through our bodies, opening blockages and allowing our minds to quiet. A wide range of ancient world traditions from Confucianism to the Pythagoreans? claim that sound can not only ?tune the soul? but affect our cosmological and social worlds as well. The physiological impact of sound on the body, emotions and cognition is apparent. Through the vibrations of these instruments we may experience an inner calm and deep relaxation that enables us to journey within and center.
Please bring a yoga mat/blanket/pillow for your comfort.
Instructor: Danny Goldberg, BFA. An artist and environmental educator, Danny facilitates creative group activities for schools, retreats, hotels, and private groups around the bay area. He offers Sound Immersion Experience at yoga studios, healing centers and events throughout the U.S. For more information, visit DannyGoldberg.org

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 30 , STAP/EA Funds: No
Enrollment: Current: 2   (Min: 8, Max: 30)
Class Code: scir-01b

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Spinefulness - Summer Foundations Intensive
Mon Tue Wed Thu Sat 07/16-07/21 12:00 pm-1:00 pm
Instructor: Jean Couch, Jenn Sherer
Location: Li Ka Shing Center, 291 Campus Drive, Rm 308
BeWell Berry

Are you plagued by chronic tension, stress, aches or pains? Are you fit, but injured? Whether you are a high performance athlete or someone who sits all day, having your bones work for you, instead of against you, will relieve your pain and allow your body to regain its natural strength and efficiency. In this 5-session week long intensive, we will examine alignment in sitting, standing, bending, walking, and sleeping. You will learn to sense the interplay between muscle tension and bone alignment in all of these activities. Simple, yet profound changes will help you find and keep your "spinefulness". This class is great for beginners or those ready to take their posture awareness to the next level. Please wear loose comfortable pants to class, i.e. no jeans.

**NOTE: the Wednesday, July 18th class will be held in Alway M112, and the Saturday, July 21 class will be held from 10:30am - 12:30pm at The Balance Center, 560 Oxford Avenue in Palo Alto.

Instructors: Jean Couch and Jenn Sherer.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 240 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 20)
Class Code: spinefi-01

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Summertime in Your Garden
Mon 07/09-07/30 5:30 pm-7:00 pm
Instructor: Anna Lee
Location: O?Donohue Family Stanford Educational Farm, 175 Electioneer Road
BeWell Berry

This class is co-sponsored with the School of Earth, Energy & Environmental Sciences.

Summer is an exciting time in the garden! Warm temperatures and long days mean fast growth and development, and the beginnings of the harvest season. Join us in this 4-session class at the O?Donohue Stanford Educational Farm to learn about strategies for taking best advantage of all the health benefits the garden has to offer.

Topics will be based on student interest, and may include:

* how to grow summer vegetables, manage pests, diseases, and weeds, maintain soil health, and use water efficiently

* tips for harvest and preparation of healthy food from the garden

* simple yoga stretches and ergonomics for safe physical movement in (and out of) the garden

* how to enhance the harmonious experience of connecting with nature by practicing mindfulness in the garden

Instructor: Anna Lee is a PhD student in the Emmett Interdisciplinary Program in Environment and Resources (E-IPER). She is a Master Composter for San Mateo County, and holds an Advanced Certificate in Ecological Horticulture from the Center for Agroecology and Sustainable Food Systems at UC Santa Cruz, and an MS in Agroecology from UW-Madison. Anna loves gardening, baking, and running far.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 150 , STAP/EA Funds: Yes
Enrollment: Current: 2   (Min: 6, Max: 12)
Class Code: garden-01

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Sun Energy: Intro to Breathing
Wed 08/15 12:00 pm-1:00 pm
Instructor: Moj Razmi
Location: 3160 Porter Drive, Rm Pacific Ocean Rm
BeWell Berry

Summer is the season of playfulness. Days are longer, hence the earth receives more of the Sun?s energy. This is a great season for us to do so too. Join us for an hour of tapping into deep, restorative breathing, connecting to the energy and vibrancy of the sun, and celebrating the energy that it brings us.


Instructor: Moj Razmi has taught yoga, group fitness, and Healthy Living classes for HIP for the past 13 years. She is an ERYT500 certified yoga instructor and Inspired Anusara teacher. She has completed more than 600 hours of yoga, breathing, meditation, ayurvedic & chakra workshops.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 30 , STAP/EA Funds: Yes
Enrollment: Current: 3   (Min: 0, Max: 61)
Class Code: seib-01

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The Heroic Journey: A Creative Path to Transformation
Wed 08/15-09/05 5:30 pm-7:00 pm
Instructor: Dominique DelChiaro
Location: Li Ka Shing Learning Center, Rm 205/206
BeWell Engagement or Berry

"Our experience quite literally is defined by our assumptions about life. We make stories about the world and to a large degree live out their plots. What our lives are like depends to a great extent on the script we consciously, or likely unconsciously, have adopted." Carol Pearson - The Hero Within

We live in our stories. Our brains naturally organize our experience of events into a narrative structure that gives our lives a sense of wholeness and coherence. The Hero?s Journey, popularized by Joseph Campbell, describes the existential process we all go through as we live in and adjust to changes in our world and ourselves. The need to expand the constructs of our mind and perceptions may arise many times in our lives. Within a larger context, even negative experiences can begin to take on a constructive meaning.

Research now suggests that the impact of creative practices on well-being include an improved immune system, reductions in stress and anxiety, increases in positive emotions, and improved health. In this 4-week class, we will explore the power of mindset and perspective through engaging narratives and discussions, creative projects, personal reflection, and storytelling. Gain the tools and support needed for personal transformation by answering the call and taking the first steps across the threshold. Join us!
Instructor: Dominique Del Chiaro, Me.D, is the Healthy Living Program Manager, a seasoned educator, a transpersonal life coach, a dance and fitness instructor and mentor teacher. She has facilitated trainings for professional educators and work teams on how to be more effective and engaging for over 25 years. She is a Ph.D. candidate in Integral & Transpersonal Psychology, specializing in The Hero's Journey and rites of passage.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 200 , STAP/EA Funds: Yes
Enrollment: Current: 4   (Min: 8, Max: 20)
Class Code: hero-01

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NEW CLASS: The Power of Beliefs on Health: The Right Mindset Means Small Changes Yield Big Benefits
Mon 07/23 12:00 pm-1:15 pm
Instructor: Debbie Balfanz
Location: Clark Center, Rm s361
BeWell Berry

Have you ever wondered where to start on your journey to better health? Research has shown that making small changes to our lifestyle ? for example, using smaller plates ? can improve our health. In this 75 minute class, we will learn how our health mindset influences both the likelihood that we will sustain a healthy lifestyle change, and the resultant benefits of that change on our health. For example, recognizing when your activities of daily living actually meet the current physical activity guidelines can translate to a reduction in blood pressure or weight, without adding in additional exercise. We will learn about the concepts of self-efficacy, outcome expectancy, and locus of control; their relationship to our mindsets about health; and how to use this knowledge to make subtle attitudinal shifts that should result in increased effectiveness of small lifestyle changes.
Participants will be encouraged to apply the knowledge that they learn in class to one real-life small behavior change they want to try.

Instructor: Debbie Balfanz, PhD is Manager of the Stanford Group Behavior Change/Weight Management Program. Since coming to HIP in 2002, she has been applying social psychological principles of behavior change to encourage individuals to make small tweaks to improve their lifestyle.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 35 , STAP/EA Funds: Yes
Enrollment: Current: 8   (Min: 15, Max: 50)
Class Code: pbh-01

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NEW CLASS: The Power of Beliefs on Health: The Right Mindset Means Small Changes Yield Big Benefits - ZOOM Videocast
Mon 07/23 12:00 pm-1:15 pm
Instructor: Debbie Balfanz
Location: Your computer
BeWell Berry

PLEASE NOTE: This registration is for those who would like to attend this class via Zoom videocast.

Have you ever wondered where to start on your journey to better health? Research has shown that making small changes to our lifestyle ? for example, using smaller plates ? can improve our health. In this 75 minute class, we will learn how our health mindset influences both the likelihood that we will sustain a healthy lifestyle change, and the resultant benefits of that change on our health. For example, recognizing when your activities of daily living actually meet the current physical activity guidelines can translate to a reduction in blood pressure or weight, without adding in additional exercise. We will learn about the concepts of self-efficacy, outcome expectancy, and locus of control; their relationship to our mindsets about health; and how to use this knowledge to make subtle attitudinal shifts that should result in increased effectiveness of small lifestyle changes. Participants will be encouraged to apply the knowledge that they learn in class to one real-life small behavior change they want to try.

Instructor: Debbie Balfanz, PhD is Manager of the Stanford Group Behavior Change/Weight Management Program. Since coming to HIP in 2002, she has been applying social psychological principles of behavior change to encourage individuals to make small tweaks to improve their lifestyle.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 35 , STAP/EA Funds: Yes
Enrollment: Current: 5   (Min: 0, Max: 300)
Class Code: pbh-30

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NEW CLASS: The Power of the Pause Meditation Retreat at Stanford
Sat 07/14 9:30 am-5:00 pm
Instructor: Tia Rich
Location: Education Building (Cubberly), Rms 313 & 334
BeWell Engagement or Berry
Not BeWell berry eligible

For thousands of years, people have taken contemplative retreats ? time spent away from one's normal life ? for the purpose of cultivating resilience and equanimity, while deepening meaning, compassion, and wisdom. This Saturday immersion retreat offers you the experience of listening deeply to your body, spirit, and mind while being guided by an experienced teacher in a beautiful setting. Within the nourishing atmosphere and beauty of Stanford?s campus, a combination of teaching, practice and reflection provides a transformative learning experience.

The schedule includes time for contemplative practice and walks among Stanford?s natural beauty and art supported by evidence-based contemplative teachings. Careful guidance and training is offered in several practices including ones that facilitate focused attention, embodiment, breath awareness, mindfulness, emotion regulation, values alignment, reflective insight, awe, self-compassion and loving kindness. This retreat is suitable for both new and more experienced students of contemplative practices. You will receive information on contemplative practice opportunities on campus along with guidance on how to continue the "power of the pause" in your daily life.

Instructor: Tia Rich, PhD, Contemplation by Design director, HIP Resilience, Stress Management and Contemplative Practices manager.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 175 , STAP/EA Funds: Yes
Enrollment: Current: 6   (Min: 0, Max: 24)
Class Code: popmr-01

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Thriving Through Change and Life's Transitions
Fri 07/27 12:00 pm-1:00 pm
Instructor: Susan Saba MPH
Location: Center for Clinical Sciences Research (CCSR), Rm 4205
BeWell Berry

?Look on every exit as being an entrance somewhere else.?
-Tom Stoppard

Any major life transition can bring a bundle of mixed emotions: concerns about letting go and of loss; uneasiness around process and the unknown; and curiosity and hope for new beginnings. We know change is a constant in life, but the way we deal with all the aspects of change defines the personal development and growth that we can gain in the process. In this noon-time workshop, we will provide you with scientifically proven methods on how to embrace life transitions with energy and focus, how to understand the challenging emotions of change, how to develop new sense of purpose, and how to grow in the midst of change.

Instructor:
Susan Saba, MPH. Susan has a background in health education program planning, group facilitation, and health behavioral change. Prior to joining HIP, she worked at Stanford Prevention Research Center (SPRC) as social research professional on health outcomes and chronic disease prevention.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 35 , STAP/EA Funds: Yes
Enrollment: Current: 5   (Min: 8, Max: 30)
Class Code: ltw-01

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Time Management for Less Stress and More Joy
Mon 07/23-07/30 12:00 pm-1:00 pm
Instructor: Laura Becker-Lewke
Location: Center for Clinical Sciences Research (CCSR), Rm 4107
BeWell Berry

Whether it?s trying to get to the gym, preparing and eating more vegetables, or doing the important things that add value to your life, too often, our good intentions get thwarted by time. Stress builds ? it seems exponentially ? the shorter we feel on time.

In this 2-week class, we will come together to share the challenges we face in connection with stress and time. You will learn about recent research findings on stress and time management, review relevant books, and create a ?time diary?. Within a small collaborative community, you will learn to rethink time management, and to create a new approach, one with less stress and greater margins for joy.

Instructor: Laura Becker Lewke, LLB, MBA, is a lawyer, businesswoman, mother of four children, and longterm caregiver for her mother who experienced a life-changing stroke. Laura is now a BeWell coach at Stanford, and development professional with Hope Unlimited for Children. She is an experienced facilitator of small groups of many types ? and a great believer in learning interactively and collaboratively.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 60 , STAP/EA Funds: Yes
Enrollment: Current: 3   (Min: 0, Max: 18)
Class Code: tmmj-01

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Traditional Oriental Medicine Self-Care Principles and Practices
Tue 07/31-10/23 5:45 pm-7:00 pm
Instructor: Luca Moschini
Location: Health Research Policy (HRP) Building, Rm 138B
BeWell Berry

This practical introduction to the ancient wisdom of Traditional Oriental Medicine (TOM), also often called Chinese Medicine, is a 5-session, every 3 weeks course, in which knowledge and practical self-care skills are cultivated for the purpose of improving and strengthening the healing potential of your body.

You will learn basic TOM, including theories of qi, yin and yang, the 5 elements, and acupuncture meridians and apply them during practices of acupressure and qigong movement. At course completion, you will be able to use acupressure points and movement patterns to influence the physical and emotional health of specific organ systems of your body. You will also be able to apply qigong breathing techniques to your daily activities in order to relax, improve your mental clarity, and emotional awareness. The power of healing is in your hands. Please join us.

Instructor: Luca Moschini, Dipl. ABT (Asian Bodywork Therapy) is the founder and head instructor of Dashen® Foundation of acupressure and qigong training. Luca is currently a faculty member of Five Branches University of Acupuncture and Traditional Chinese Medicine in San Jose, CA. He also has a private practice in Ashland, Oregon and Mountain View, California.

Please note: Course schedule coordinates with Luca's out-of-town teaching schedule, and thus we'll meet every 3rd Tuesday, July 31 - October 23. Each month will focus on one of the 5 Elements. Class Dates: July 31, August 21, September 11, October 2, and October 23.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 325 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 20)
Class Code: tom-01

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Understanding the Science of Willpower: In Managing Your Weight, Exercise, and Other Health Challenges
Tue 08/14 12:00 pm-1:15 pm
Instructor: Joyce Hanna
Location: Li Ka Shing Learning Center, Rm 120
BeWell Berry

Willpower is a mind-body response, not a virtue that some people seem to have and others don?t. Understanding willpower will enable you to develop the ability to do what YOU WANT for yourself. Self-control is like a muscle and can be strengthened. You can learn the right habits, techniques and strategies, based on the science of self-change, that will work for you. With strengthened self-control, you can reach your weight goals, and make other lifelong changes.

Habits make up 40% of our daily routine and have an enormous impact on our wellbeing. You can train your brain to regulate impulses and avoid self-sabotage. You can learn to distract yourself from temptations. Once you get into the willpower groove, your brain will focus on what you want for yourself and you will find that you are struggling less.

Participants will gain useful tools to reshape habits, avoid temptation, deal with procrastination, and build willpower endurance. The good news is once your willpower becomes stronger in one area, it touches every area in your life.
Instructor: Joyce Hanna, MA, MS, Associate Director of HIP, exercise physiologist and nutritionist.

Category: Healthy Living : Behavior Change
Levels: All Levels
Fee: 40 , STAP/EA Funds: Yes
Enrollment: Current: 9   (Min: 0, Max: 30)
Class Code: usw-01

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NEW CLASS: Vitality = Vim = Vigor = A New You for Summertime and More
Wed 08/08 12:00 pm-1:15 pm
Instructor: Linda Clever, MD
Location: Li Ka Shing Center, 291 Campus Drive, Rm 208
BeWell Berry

This class will focus on keeping your vitality bucket full. We will start with discussing how your bucket can leak and how you could scrape bottom. We will show practical ways to restore energy by being in touch with your values, building healthy relationships, connecting your brain and body and engaging in smart health practices (even sleep!). By the end of our class you will have do-able action items to buoy you now and in the future.


Instructor: Linda Hawes Clever, MD, is a Stanford undergrad and medical school alumna. Over the last 19 years as founder and president of the non-profit RENEW, she has worked with faculty, staff, and graduate students here and elsewhere who want to maintain robust vitality, outlook and fulfillment. She is author of The Fatigue Prescription: Four Steps to Renewing Your Energy, Health and Life.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 40 , STAP/EA Funds: Yes
Enrollment: Current: 5   (Min: 0, Max: 30)
Class Code: vvv-01

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Walking Meditation in Nature - Pescadero Creek County Park
Sat 08/18 10:00 am-12:00 pm
Instructor: Danny Goldberg
Location: Pescadero Creek County Park, Parking off Camp Pomponio Rd.
BeWell Berry

Listen to the birds, the creek and the breeze. Enjoy experiencing the interconnectedness of nature and yourself. Delight in being conscious of every step you take; feeling the earth beneath your feet. Join us for an exquisitely guided mindful exploration of hidden gems and secret spots in local parks and preserves near Stanford.

Learn first-hand what the new science of ?awe? and the work of Dacher Keltner?s lab at UC Berkeley is confirming: that opening yourself to beauty and wonder can lead to a greater sense of overall wellbeing and improved health. Research supports the physical (healthy immune system function, nervous system regulation), mental (calms the ruminating mind, and promotes creativity), emotional (promotes positivity) and social benefits of spending time in nature. Plus, it can be good exercise! Bring a water bottle and wear hiking attire appropriate for the weather. Meet at Pescadero Creek County Park (parking off Camp Pomponio Rd.). Hike will leave promptly at 10am.

Instructor:Danny Goldberg has led guided hiking tours and taught environmental education in California since 1999. Danny combines his passions for nature, health, meditation and the arts to offer inspiring hiking experiences and new insight into the world around us.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 40 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 8, Max: 20)
Class Code: mwm-01a

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Walking Meditation in Nature - Upper Steven's Creek County Park
Sat 07/21 10:00 am-12:00 pm
Instructor: Danny Goldberg
Location: Upper Steven's Creek County Park, Parking area off Skyline Blvd.
BeWell Berry

Listen to the birds, the creek and the breeze. Enjoy experiencing the interconnectedness of nature and yourself. Delight in being conscious of every step you take; feeling the earth beneath your feet. Join us for an exquisitely guided mindful exploration of hidden gems and secret spots in local parks and preserves near Stanford.

Learn first-hand what the new science of ?awe? and the work of Dacher Keltner?s lab at UC Berkeley is confirming: that opening yourself to beauty and wonder can lead to a greater sense of overall wellbeing and improved health. Research supports the physical (healthy immune system function, nervous system regulation), mental (calms the ruminating mind, and promotes creativity), emotional (promotes positivity) and social benefits of spending time in nature. Plus, it can be good exercise! Bring a water bottle and wear hiking attire appropriate for the weather. Meet at the Upper Steven's Creek County Park (parking off Skyline Blvd). Hike will begin promptly at 10am.

Instructor: Danny Goldberg has led guided hiking tours and taught environmental education in California since 1999. Danny combines his passions for nature, health, meditation and the arts to offer inspiring hiking experiences and new insight into the world around us.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 40 , STAP/EA Funds: Yes
Enrollment: Current: 5   (Min: 5, Max: 20)
Class Code: mwm-01b

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ONLINE: Webinar: Emotional Intelligence ? A Crucial Tool to Manage Stress Effectively and Efficiently
Tue 08/07 12:00 pm-1:00 pm
Instructor: Yann Meunier, MD
Location: Your computer
Not BeWell berry eligible

This noon-hour webinar will address the important role that emotional intelligence, also known as EQ, plays in the management of stress. The four domains and sub-elements of EQ will be defined, including the historical background. Specific behavior change tools and strategies to enable participants to increase their EQ levels will be recommended. By the end of the webinar the participant will know the potential health benefits of mastering EQ skills. The presentation will include multiple links and references to serve as theoretical and practical follow up such as books, articles, tests differentiating abilities and traits, and exercises. Instructor: Yann A. Meunier, MD was the Director of International Corporate Affairs and Business Development for Stanford Hospital and Clinics, the Director of the Stanford Health Promotion Network, and Health Promotion Manager at the Stanford Health Improvement Program. He is currently Senior Healthcare Consultant based in Foster City, CA.

Category: Healthy Living : Wellness at Work
Levels: All Levels
Fee: 35 , STAP/EA Funds: Yes
Enrollment: Current: 11   (Min: 0, Max: 500)
Class Code: eiw-30

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ONLINE: Webinar: Pain Psychology - Harnessing the Power of the Mind for Pain Relief
Tue 07/24 12:00 pm-1:00 pm
Instructor: Beth Darnall, PhD
Location: Your computer
BeWell Berry

Pain is relevant to all of us. Up to 100 million Americans are living with ongoing pain and it is the number one cause of work disability. Most people are interested in reducing or avoiding pain medications to minimize their health risks. In this 60 minute webinar, you will learn about the surprising power of pain psychology, including:
(1) How your thoughts, expectations and beliefs about pain and treatments will determine how much pain you feel and how much treatment you need.
(2) The science of how psychological treatment for pain changes your brain and reduces your pain.
(3) How you can reduce pain and health risks by using evidence-based psychological strategies.
Attendees will receive a list of resources including articles, books, websites and webinars where you can learn more and pursue empowered pain relief.
Instructor: Beth Darnall, PhD is Clinical Professor at Stanford University. She is principal investigator for $13 million in federal research that is investigating psychological treatment for chronic pain. She is passionate about educating patients and healthcare clinicians about effective, low-risk, low-cost strategies to reduce pain and suffering. She is author of 3 books: The Opioid-Free Pain Relief Kit ©2016, Less Pain, Fewer Pills: Avoid the dangers of prescription opioids and gain control over chronic pain ©2014, and Psychobehavioral Treatment for Chronic Pain: The Evidence-Based Basics, available in 2018.

Category: Healthy Living : Disease Prevention and Management
Levels: All Levels
Fee: 35 , STAP/EA Funds: Yes
Enrollment: Current: 5   (Min: 0, Max: 500)
Class Code: ppsych-30

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Wellness Coaching - Debbie Balfanz, PhD
Wed Dates/Times: NA 8:00 am-10:00 am
Instructor: Debbie Balfanz
Location: TBD
BeWell Berry

Are you eager to make lasting change in an important area of your well-being? Tired of using quick-fix solutions that only add up to temporary change?

What is wellness coaching?

During these 5 Wellness Coaching sessions, you will work one-on-one with an experienced coach who will support you in uncovering your motivations and leveraging your strengths to reach personal goals and sustain healthy behaviors. Your coach will partner with you as you set clear and attainable goals in each session, and help you navigate the path to success. The first session is a 1-hour conversation, usually conducted via phone, with the option of doing it in-person. The initial session is followed by four subsequent 15-30 minute telephone conversations.

What wellness coaching is NOT.

Unlike personalized nutrition coaching, or personal stress reduction, wellness coaching is for individuals who have an interest in making broader life changes. While participants are welcome to work on making changes to their eating and/or stress management behaviors during the course of wellness coaching, wellness coaches might not be content experts in these areas. If you are interested in very specific diet or stress management advice, please consider registering for Personalized Nutrition Coaching or Personal Stress Reduction, respectively.

Please read our coaches? biographies carefully before registering, as each of them brings a unique set of specializations and experience, and differ in their availability.

Coach: Debbie Balfanz received her PhD in Social Psychology from Princeton and came to HIP in '02. As both the Manager of HIP?s group weight management programs, and as a working mom, she understands the realities of trying to fit in physical activity and healthy eating while living a busy life. She enjoys helping others identify and manage their barriers to a healthy lifestyle. Appts: Wednesday mornings.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 275 , STAP/EA Funds: Yes
Enrollment: Current: 1   (Min: 0, Max: 2)
Class Code: well-04b

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Wellness Coaching - Elizabeth Skolnik
Wed Dates/Times: NA 3:00 pm-5:00 pm
Instructor: Elizabeth Skolnik
Location: TBD
BeWell Berry

Are you eager to make lasting change in an important area of your well-being? Tired of using quick-fix solutions that only add up to temporary change?

What is wellness coaching?

During these 5 Wellness Coaching sessions, you will work one-on-one with an experienced coach who will support you in uncovering your motivations and leveraging your strengths to reach personal goals and sustain healthy behaviors. Your coach will partner with you as you set clear and attainable goals in each session, and help you navigate the path to success. The first session is a 1-hour conversation, usually conducted via phone, with the option of doing it in-person. The initial session is followed by four subsequent 15-30 minute telephone conversations.

What wellness coaching is NOT

Unlike personalized nutrition coaching, or personal stress reduction, wellness coaching is for individuals who have an interest in making broader life changes. While participants are welcome to work on making changes to their eating and/or stress management behaviors during the course of wellness coaching, wellness coaches might not be content experts in these areas. If you are interested in very specific diet or stress management advice, please consider registering for Personalized Nutrition Coaching or Personal Stress Reduction, respectively.

Please read our coaches? biographies carefully before registering, as each of them brings a unique set of specializations and experience, and differ in their availability.

Coach: Elizabeth Skolnik, Certified Professional Coach, is an experienced Wellness Coach with the Stanford BeWell Program and Leadership Coach within the corporate world. She has a long career working with individuals wishing to make lasting behavior change in the areas of decision making, emotional regulation, and living a more balanced life. She will meet you where you are with compassion, non-judgment and insight.

Appts: Wednesdays, 3:00

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 275 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 4)
Class Code: well-04c

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Wellness Coaching - Jayna Rogers, MPH
Dates/Times: NA 8:00 am-10:00 am
Instructor: Jayna Rogers
Location: TBD
BeWell Berry

Are you eager to make lasting change in an important area of your well-being? Tired of using quick-fix solutions that only add up to temporary change?

What is wellness coaching?

During these 5 Wellness Coaching sessions, you will work one-on-one with an experienced coach who will support you in uncovering your motivations and leveraging your strengths to reach personal goals and sustain healthy behaviors. Your coach will partner with you as you set clear and attainable goals in each session, and help you navigate the path to success. The first session is a 1-hour conversation, usually conducted via phone, with the option of doing it in-person. The initial session is followed by four subsequent 15-30 minute telephone conversations.

What wellness coaching is NOT.

Unlike personalized nutrition coaching, or personal stress reduction, wellness coaching is for individuals who have an interest in making broader life changes. While participants are welcome to work on making changes to their eating and/or stress management behaviors during the course of wellness coaching, wellness coaches might not be content experts in these areas. If you are interested in very specific diet or stress management advice, please consider registering for Personalized Nutrition Coaching or Personal Stress Reduction, respectively.

Please read our coaches? biographies carefully before registering, as each of them brings a unique set of specializations and experience, and differ in their availability.

Coach: Jayna Rogers, MPH, is a Health Education Manager for the Health Improvement Program and the BeWell Employee Incentive Program Workshop Coordinator. She has been a health educator and researcher for the Stanford School of Medicine for 20 years in the areas of chronic disease self-management, smoking cessation, weight management, women?s health and wellness coaching for long-term behavior change.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 275 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 2)
Class Code: well-04d

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Wellness Coaching - Julie Anderson, MPH
Dates/Times: NA
Instructor: Julie Anderson
Location: TBD
BeWell Berry

Are you eager to make lasting change in an important area of your well-being? Tired of using quick-fix solutions that only add up to temporary change?

What is wellness coaching?

During these 5 Wellness Coaching sessions, you will work one-on-one with an experienced coach who will support you in uncovering your motivations and leveraging your strengths to reach personal goals and sustain healthy behaviors. Your coach will partner with you as you set clear and attainable goals in each session, and help you navigate the path to success. The first session is a 1-hour conversation, usually conducted via phone, with the option of doing it in-person. The initial session is followed by four subsequent 15-30 minute telephone conversations.

What wellness coaching is it NOT

Unlike personalizd nutrition coaching, or personal stress reduction, wellness coaching is for individuals who have an interest in making broader life changes. While participants are welcome to work on making changes to their eating and/or stress management behaviors during the course of wellness coaching, wellness coaches might not be content experts in these areas. If you are interested in very specific diet or stress management advice, please consider registering for Personalized Nutrition Coaching or Personal Stress Reduction, respectively.

Please read our coaches? biographies carefully before registering, as each of them brings a unique set of specializations and experience, and differ in their availability.

Coach: Julie Anderson, MPH, has been with HIP since 1991 and is currently the Manager of the BeWell Wellness Profile Program. Julie has a BS in health fitness; a Masters degree in public health, and holds a Wellness Coaching certification through Wellcoaches®. As a working mom in her early 50?s, Julie knows what it?s like to juggle work, marriage, parenting a young child, and prioritizing wellness. Julie's appointments are conducted by phone.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 275 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 3)
Class Code: well-04a

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FREE WEBINAR: Atrial Fibrillation ? Symptoms, Causes, and Treatments
Viewable: Any time
Instructor: Nitish Badhwar MD, Linda Ottoboni
Location: Computer
Not BeWell berry eligible

Join this noon hour webinar with Dr. Nitish Bahhwar and his colleagues with the Stanford Arrhythmia Service as they provide an overview of the irregular rhythm, Atrial Fibrillation (Afib). The incidence of Atrial Fibrillation increases with age and is associated with an increased risk of stroke. The team will review the conduction abnormality, the symptoms associated with Afib, and provide an overview of management options. They will also discuss lifestyle behaviors that you can adopt to reduce your risk of Afib.
Instructors: Nitish Badhwar, MD, Clinical Professor and Director of Cardiac Electrophysiology Training Program at Stanford. Dr. Badhwar recently began his faculty position at Stanford University in February 2018 and brings his expertise in treating patients with arrhythmias, particularly ventricular tachycardia and atrial fibrillation along with his strong teaching skills to train future electrophysiologists.
Christine Tacklind, ACNP has been with the Stanford Electrophysiology Service for the last 4 years. Prior to becoming an Acute Care Nurse Practioner, Christine spent 12 years as a bed-side nurse in the Stanford Emergency, Trauma and ICU Department.
Linda K. Ottoboni, RN, PhD has been a clinical nurse specialist with the Stanford Electrophysiology Service for several years. Currently, her focus is on providing patients with strategies to manage symptoms associated with atrial fibrillation and supporting lifestyle modifications to reduce cardiovascular risk factors.


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FREE WEBINAR: Butter is Not Back! A Scientific Review of the Impact of Saturated Fats vs "Good Fats" on our Arteries
Viewable: Any time
Instructor: John Farquhar, MD
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

In the past few months we've all seen the bold statement: "Butter is back!". In this webinar we will discuss the reasons why butter, and other saturated fats, are not back but that eating more "good fats" is now helpful, and why these issues are so important. The number of deaths from heart attacks and strokes has declined, but the rising obesity epidemic (and its consequent epidemic of pre-diabetes) makes this a complex issue.

We'll talk about the prevention of heart attack, stroke, and diabetes as well as the loss of cognitive function that can occur as a result of narrowed arteries. The history of research on saturated fat, LDL, blood triglycerides and their connections to these diseases will be reviewed, and methods of lowering risk will be described.




Instructor: John Farquhar MD, C.F. Rehnborg Professor in Disease Prevention, Emeritus (Active), Professor of Medicine and Health Research and Policy, Emeritus (Active), Founder of the Stanford Health Improvement Program.


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FREE WEBINAR: Change it Up: Research-based Tools to Help Achieve Your Change Goals
Viewable: Any time
Instructor: Marily Oppezzo
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

?I think I can?I think I can?I think I can?? The Little Engine that Could made it up that hill through bravery, persistence, and sheer grit! In this noon-hour webinar, you will learn small behavior change tips that can help make your hills a little easier to climb. We will discuss research-based, concrete suggestions for how to achieve your behavioral goals and make sustainable lifestyle changes. Learn helpful tools for making that ?Double-black-diamond?mountain of a behavior change seem more like a ?Blue square".

Instructor: Marily Oppezzo, PhD, MS Nutritional Science, RD. As a nutritional counselor, Dr. Oppezzo has worked with a variety of populations with different goals: treatment of a medical condition, healthy eating in difficult situations, fueling for performance, and general healthy lifestyle improvement.


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FREE WEBINAR: Cocaine in my Cookies - How Addictive is Sugar?
Viewable: Any time
Instructor: Nicole Peoples, DO
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Have you ever felt you might be a sugar addict? Do you have a difficult time turning down sweets, bread, juice, etc.? Take a look into the science behind sugar addiction, it's impact on our health, and then learn effective ways you can 'kick the habit'.

Instructor: Nicole Peoples, DO, is a board certified internal medicine physician specializing in women's wellness through integrative medicine. Recorded February 12, 2014.


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FREE WEBINAR: Colorectal Cancer Prevention: What We All Should Know
Viewable: Any time
Instructor: Uri Ladabaum MD
Location: Your Computer, Not BeWell berry eligible
Not BeWell berry eligible

Even though colorectal cancer is the second leading cause of cancer death in the United States for men and women combined, it is preventable as well as one of the most curable cancers when detected at an early stage. Take this opportunity at the beginning of Colorectal Cancer Prevention Awareness month to join Dr. Uri Ladabaum in a review of the natural history of colon cancer, current treatments, and most important, the steps you can take to lower your risk of colorectal cancer, including having recommended screening tests. Instructor: Uri Ladabaum, MD is an Associate Professor and Director of the Stanford Gastrointestinal Cancer Prevention Program at Stanford University School of Medicine. Recorded on March 2, 2010.


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FREE WEBINAR: Don't Let the Monsters Out of the Closet! How to Prevent Diabetes
Viewable: Any time
Instructor: John Farquhar, MD
Location: At your computer, Not BeWell berry eligible
Not BeWell berry eligible

Blood cholesterol, blood triglycerides and blood sugar levels can be hidden from us, escape our control and make us victims of preventable heart attacks and diabetes! We can keep them tamed and contained with wise food & exercise choices. Learn why almost 1 in 2 adults have the metabolic syndrome and why low-fat diets make it worse. Learn the special perils of sitting and how recent science findings give us new chances for better health.

Instructor: John Farquhar MD, C.F. Rehnborg Professor in Disease Prevention, Emeritus (Active), Professor of Medicine and Health Research and Policy, Emeritus (Active), Founder of the Stanford Health Improvement Program. Recorded October 1, 2013.


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FREE WEBINAR: Dozens of Dirty Dozens: Reducing Hidden Toxins in Your Everyday Life
Viewable: Any time
Instructor: Barbara Erny, MD
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

In our everyday life we are exposed to a countless variety of environmental toxins. How can we minimize our exposure and the damage they can do to our bodies? In this noon-hour lecture with Dr. Barbara Erny, learn about the toxins most harmful to our health and simple ways we can reduce our exposure. You will learn the fruits and vegetables with the lowest levels of pesticide residue, what fish are safest to eat, and be given tips on finding alternative personal products, household cleaners, and the safest plastics. Dr. Erny will discuss the current regulation on product ingredients and what more should be done.

Instructor: Barbara C. Erny, Stanford MD. Dr. Erny is an ophthalmologist at the Palo Alto Medical Foundation for over 20 years, and gives talks on environmental health for Physicians for Social Responsibility.


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FREE WEBINAR: Getting Moving at Stanford: No Barriers!
Viewable: Any time
Instructor: Debbie Balfanz, Jayna Rogers
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

With all that we have to juggle in our busy lives, how can we fit in exercise? In this interactive webinar, learn how to apply behavioral science principles to create practical solutions to your barriers to physical activity. We will discuss cognitive distortions that often get in the way of our best intentions, as well as how to construct realistic goals around physical activity. Learn how to cultivate social and physical environments supportive of physical activity. Participants will leave the webinar with strategies to overcome the barriers that we all face trying to fit in physical activity during our busy Stanford workdays. Techniques and tips will be provided for those who work on campus and off.

Instructors: Debbie Balfanz, PhD, coordinator of the Stanford Behavior Change/Weight Management Program. Jayna Rogers, MPH,
HIP smoking cessation specialist, coordinator of HIP?s Wellness on Wheels (WOW), and BeWell Workshops. Recorded October 27, 2014.


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FREE WEBINAR: Happy Liver, Happy Life: Two tests that can save your life from liver cancer
Viewable: Any time
Instructor: Stephanie Chao, MD
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

The San Francisco Bay Area has the highest rate of liver cancer in the country. This is largely due to the high prevalence of chronic hepatitis B infection, particularly among Asians and other foreign born individuals. Across the US, hepatitis C is the most common cause of liver cancer and new treatments are emerging. Both can be detected through a simple blood test. Most affected individuals do not know they are infected, and thus are at risk for liver disease and liver cancer. Learn about whether you may be at risk for liver cancer and steps that you can take to protect you and your family.


Instructor: Stephanie Chao MD, is an Assistant Professor of Surgery at the Stanford School of Medicine, and a long time hepatitis B researcher and advocate.


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FREE WEBINAR: Hypertension: Improving Control One Lifestyle Change at a Time
Viewable: Any time
Instructor: Sandra Tsai, MD
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

High blood pressure is extremely prevalent and affects approximately 33% or 80 million US adults. In this webinar, we will discuss current hypertension guidelines, risk factors for hypertension, and the benefits of hypertension control. We will focus on non-pharmacologic methods for hypertension control, which include recommendations for diet, exercise, weight, and stress management.

Instructor: Sandra Tsai MD. Dr. Tsai is an attending physician in the Preventive Cardiology Clinic, the Women?s Heart Health Clinic, and Stanford Primary Care. She is a Clinical Assistant Professor in the Division of General Medical Disciplines and Cardiovascular Medicine.


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FREE WEBINAR: Improve Your Cholesterol Profile Without Drugs
Viewable: Any time
Instructor: Yann Meunier, MD
Location: your computer
Not BeWell berry eligible

Join this noon hour webinar with Dr. Yann Meunier as he reviews metabolism and the essential functions of cholesterol in the body and the many health issues linked with excess cholesterol in the blood. He will discuss the French paradox and how simply decreasing your fat intake does not necessarily translate into lower cholesterol levels or reduced risk for related diseases and medical conditions. Dr. Meunier will outline a 6-prong strategy based on behavior change for improving cholesterol profile without using drugs.

Instructor: Yann A. Meunier, MD was formerly the Director of International Corporate Affairs and Business Development for Stanford Hospital and Clinics, and was the Director of the Stanford Health Promotion Network. He is currently a Senior Healthcare Consultant based in Foster City, CA.


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FREE WEBINAR: Intro to Mindfulness-Based Stress Reduction (MBSR)
Viewable: Any time
Instructor: Sarah Meyer-Tapia
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

We can't always change our circumstances, but we can change our relationship to them. We can?t always take things off our plate, but we can be present and focused on what we are doing. By practicing curious, gentle, and precise attention to the present moment we literally re-wire our brains and enable ourselves to live with high function, low stress, focused minds, and open hearts. In this 1-hour webinar, we will discuss current research and utilize practical, accessible, universal skills to develop mindfulness in everyday life.

Instructor: Sarah Meyer, MA, completed her graduate degree in Counseling and Health Psychology from Santa Clara University in 2010. She is Manager of Operations for BeWell Coaching at Stanford and works as a health coach and instructor of stress-management and mindfulness programs across campus. Sarah is a trained instructor in Mindfulness-Based Stress Reduction and has been working in the field of health and wellness for nearly 15 years.


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FREE WEBINAR: Introduction to Ayurvedic Medicine
Viewable: Any time
Instructor: Geetanjali Chakraborty, Ananta Ripa Ajmera
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Did you know that the grandfather of modern surgery was a leading practitioner of the ancient Indian medical science of Ayurveda? With fundamental building blocks, offered in an accessible framework, Ayurveda provides a complete roadmap for health promotion and disease prevention through seasonal diet and lifestyle protocols for sound sleep, good digestion, managing stress, pain relief, boosting immunity, and more. You will walk away from this webinar with a new perspective about health, along with practical tips on utilizing humble kitchen spices for greater physical well-being, and a special practice to enhance your overall mental health.

Instructors:
Shaaranya Geetanjali Chakraborty has an MS in Biochemistry and research experience in Molecular Biology at Georgetown University and Stanford University. She is a Certified Ayurveda Clinical Specialist and serves as an Associate Faculty Member at Vedika Global, where she teaches about kitchen nutrition.

Ananta Ripa Ajmera is a Certified Yoga Teacher, Ayurveda Health Practitioner, and NYU Stern Business School graduate. Ananta is Associate Faculty at Vedika Global, where she teaches Ayurveda lifestyle and Yoga.



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FREE WEBINAR: Is a Calorie Always a Calorie?
Viewable: Any time
Instructor: Christopher Gardner, Phd
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Assuming you have at least a vague idea of what a calorie is, you are probably aware that one way or another too many of these mysterious calories must be contributing to the 2/3 of Americans that are either overweight or obese. If you eat more calories than you spend, you gain weight. To lose weight, just the opposite, right? It doesn?t matter if those calories come from bread or butter or beef, or does it? Does celery really have negative calories? What about those zero calorie artificial sweeteners? All of this and suggestions for choosing the best calories for optimal health and weight control will be discussed.


Instructor: Christopher Gardner, PhD, Associate Professor of Medicine, SPRC. Dr. Gardner is a nutrition scientist who has been an active researcher in this area for the past decade. Recorded October 8, 2012.


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FREE WEBINAR: Memory Like an Elephant: Foods that Boost Cognition
Viewable: Any time
Instructor: Lisa Offringa
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Do you feel like your memory could be better? Dr. Lisa Offringa spent five years living in Thailand studying memory and Thai medicinal plants to improve brain function. Thai Traditional Medicine has a unique perspective on health, both physical and mental. Join us for this informative noon-hour webinar with Dr. Offringa, as she shares her experience immersed in Thai medicinal culture, her research findings, and how we might use plants - many of them found at your local grocery store - to help our brain function. Come build your mental muscle!

Instructor: Lisa Offringa, PhD. Dr. Offringa is the Institutional Research and Academic Career Development Award (IRACDA) Post-Doctoral Fellow at Stanford University and San Jose State University. Recorded October 7, 2014.


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FREE WEBINAR: Movement Versus Exercise: What is the DIFFERENCE and why does it MATTER?
Viewable: Any time
Instructor: Clyde Wilson PhD
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

It is not news that exercise reduces disease risk, and may add to one?s longevity by a decade or more.  But "movement", which is less intense and performed regularly throughout the day and the lifespan, is correlated to potential longevity beyond that achieved by exercise. Lack of movement, on the other hand, creates a "super-relaxed state" of muscle that reduces the metabolic rate dramatically and creates profound negative implications for disease risk and mortality. These findings indicate that movement would be more important for overall lifespan than exercise, but that exercise would be an important way to compensate for a lifestyle requiring most hours of your day to be sedentary (such as working at a computer). This webinar will lay out where the science is at this time, why the body distinguishes between movement and exercise so much, and what to do about it for the healthiest outcomes.
Instructor: Clyde Wilson, PhD (Stanford).  Dr. Wilson has taught Analysis of Human Movement in the Department of Athletics at Stanford for 8 years, and teaches BeWell nutrition workshops. He is a research scientist at the Cardiovascular Research Institute within the Departments of Biochemistry and Biophysics at the University of California, San Francisco (UCSF). His research focuses on the fundamental aspects of muscle contraction and metabolism, and the recently-discovered super-relaxed (SR) state of muscle. Recorded May 13, 2014.


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FREE WEBINAR: Newest Breakthroughs on Nutrition and Cancer Prevention
Viewable: Any time
Instructor: John Farquhar, MD
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

The complex plant kingdom contains many thousands of biologically active substances, called "phytochemicals". "Phyto" means "plant". Many phytochemicals singly can decrease cancer cell growth, but in assorted combinations they function more geometrically than additively. This means that a variety of natural plant-derived foods are more effective than any extracts or supplements derived from a single plant source. Different combinations of foods are effective in preventing breast, colon, prostate or lung cancers. Many new factors have been discovered, and the goal of this presentation will be to describe new and exciting information - while highlighting the practical application. The anti-cancer effects of herbs and spices have recently become better established. You will hear which food (and spice or herb) to eat and how much, and how often and - with an emphasis on veggies, and some fruits (e.g., cranberries) also making the list. The final words will be: Don't "phyte" your chemicals, eat them!! Do this for yourself and for your loved ones!
Instructor: John Farquhar MD, C.F. Rehnborg Professor in Disease Prevention, Emeritus (Active), Professor of Medicine and Health Research and Policy, Emeritus (Active), Founder of the Stanford Health Improvement Program.


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FREE WEBINAR: Non-medication Tips and Trick to Prevent and Control Hypertension
Viewable: Any time
Instructor: Rebecca Boyle
Location: Computer
Not BeWell berry eligible

Did you know lowering blood pressure just 1 - 2 points can reduce risk of heart attack, stroke, & heart failure?

Led by an American Society of Hypertension-Certified Hypertension Clinician, this hour-long webinar empowers participants to understand strategies for preventing hypertension and improving blood pressure control. By the end of the session, participants will be able to understand how diet impacts blood pressure, identify goals for total salt intake, exercise and weight, as well as recognize medications and supplements that can influence blood pressure. Resources will be provided for individuals wishing to learn more about specific topics reviewed in the webinar as well as how to access specialty hypertension care.

Instructor: Rebecca Boyle is the Physician Assistant for the Stanford Hypertension Center and recognized by the American Society of Hypertension as an expert Certified Hypertension Clinician (ASH-CHC). She received her undergraduate degree at University of California, Los Angeles and received her Physician Assistant degree at Western University of Health Sciences. She has clinical experience with the Oncology and Hematology, Gastroenterology and Hepatology.



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FREE WEBINAR: Nutrition and Wellness During Pregnancy
Viewable: Any time
Instructor: Mandy Murphy
Location: Your Computer, Not BeWell berry eligible
Not BeWell berry eligible

Did you know what you eat and what you do during pregnancy can have a positive impact on your baby?s health long after birth? In this class, we will discuss three important aspects of wellness during pregnancy: optimal eating habits, emotional health & stress, and physical activity. It will be an opportunity to identify what you could change during your pregnancy, and to explore how to transform these changes into sustainable lifelong habits ? stretching far beyond the nine months of your pregnancy.
Instructor: Mandy Murphy, RD, MPH. Mandy's focus and passion has long been with building healthy habits for women and their families during and after pregnancy. She has worked at prenatal clinics, a WIC center, and currently works with the MAMAS study, that promotes mindfulness and good eating habits for pregnant women.


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FREE WEBINAR: Nutrition Controversies: Continuing the Conversation
Viewable: Any time
Instructor: Christopher Gardner, Phd
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Nutrition Controversies: Continuing the Conversation
Do I need more protein? What is gluten and should I avoid it? Should I be replacing sugar with artificial sweeteners? Is saturated fat
really OK now ? and is ?butter back?? Should I buy organic ? is it worth it? How bad are GMOs?
All of these nutritional controversies and more will be addressed with a blend of science and humor by Professor Gardner. He is also
open to answering some of your own dietary conundrums.
Instructor: Christopher Gardner, PhD in Nutrition Science, UC Berkeley. Dr. Gardner is a Professor of Medicine at Stanford University
where he has been with the Stanford Prevention Research Center for 20 years. He has conducted over a dozen randomized
controlled human nutrition studies with more than 1,500 study participants.


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FREE WEBINAR: Nutrition Hacks: Tips for Eating 10% Healthier for the Over-scheduled
Viewable: Any time
Instructor: Marily Oppezzo
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Sugar is the reason for all of your problems. Oh no wait, it?s gluten?s fault. Maybe it?s your microwave?! Are you exhausted by
contradicting nutrition rumors or the peer pressure to detox with kale shakes?

Tune in to this 1-hour nutrition webinar to get
science-based tips on eating healthier, coupled with actionable moves you can try without overhauling your budget ? or
your lifestyle. We?ll even take a virtual mini ?grocery store tour? through Trader Joe?s and identify some healthy swaps for those
not-so-healthy ?go to? foods.

You?ll have the opportunity to use goal-setting guidelines to set up a nutrition test drive for the
following weeks. We will provide you with research-based behavior change ideas to help your modifications stick for the long
run!

Instructor: Marily Oppezzo, PhD, MS Nutritional Science, RD. As a nutritional counselor, Dr. Oppezzo has worked with a variety of populations with different goals: treatment of a medical condition, healthy eating in difficult situations, fueling for performance, and health promotion.


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FREE WEBINAR: Own Your Workout
Viewable: Any time
Instructor: Amanda Perez, Nathan McKenzie
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Are you trying to develop your own fitness program, but are unsure that it has the right components to help you reach your fitness goals? Developing a personalized, well-rounded, and strategic fitness plan will help you meet your goals sooner, save you time, and keep you at the top of your health by reducing the occurrence of injury and setbacks.
Join us for this 2-session webinar as we cover the basics of fitness program design, including American College of Sports Medicine exercise protocol; nutrition tips for energy, hydration, and aiding muscle repair; basic mechanics of good form, and overcoming barriers. You will leave the first session with the tools to begin designing your own fitness plan. Session 2 is optional, but highly encouraged. We will spend time answering questions, discussing strategies, and trouble-shooting challenges. Leave this class with the confidence to implement your fitness plan, make informed nutrition choices, and own your workout!
Instructors: Amanda Perez, BA (Sociology and Exercise Science), NASM CPT; Nathan McKenzie, MPH, ACSM CPT; Cecille Tabernero, BS (Kinesiology), NASM CPT. Ashley Gephart, MA CPT; Marlon John, BS (Exercise Science), NSCA-CPT, AASDN. Amanda, Nathan, Cecille, Ashley, and Marlon are all BeWell Wellness Advisors and combined, have more than 50 years experience as personal trainers, fitness instructors, and health coaches.


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FREE WEBINAR: Own Your Workout - Part 2
Viewable: Any time
Instructor: TBD
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Are you trying to develop your own fitness program, but are unsure that it has the right components to help you reach your fitness goals? Developing a personalized, well-rounded, and strategic fitness plan will help you meet your goals sooner, save you time, and keep you at the top of your health by reducing the occurrence of injury and setbacks.
Join us for this 2-session webinar as we cover the basics of fitness program design, including American College of Sports Medicine exercise protocol; nutrition tips for energy, hydration, and aiding muscle repair; basic mechanics of good form, and overcoming barriers. You will leave the first session with the tools to begin designing your own fitness plan. Session 2 is optional, but highly encouraged. We will spend time answering questions, discussing strategies, and trouble-shooting challenges. Leave this class with the confidence to implement your fitness plan, make informed nutrition choices, and own your workout!
Instructors: Amanda Perez, BA (Sociology and Exercise Science), NASM CPT; Nathan McKenzie, MPH, ACSM CPT; Cecille Tabernero, BS (Kinesiology), NASM CPT. Ashley Gephart, MA CPT; Marlon John, BS (Exercise Science), NSCA-CPT, AASDN. Amanda, Nathan, Cecille, Ashley, and Marlon are all BeWell Wellness Advisors and combined, have more than 50 years experience as personal trainers, fitness instructors, and health coaches.


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FREE WEBINAR: Please, Don't Have a Seat!
Viewable: Any time
Instructor: Laura Putnam
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Plain and simple, as human beings we are designed to move even when we are at work. In this noon-hour webinar, learn about what's happening to us as a result of our pervasive sedentary lifestyles, why getting active is more than just getting a workout and how you can infuse movement right at your desk, even while listening to a webinar! You will hear the latest statistics and research on how sedentary lifestyles are affecting us, from obesity to chronic disease to nagging aches & pains, and most importantly, learn what you can do about it. You will get personalized tips on how to improve your own physical activity profile and be offered Motion Infusion in the Office, an exercise routine that can be applied on the job to help you refresh and re-focus. After participating in this workshop, you will think again the next time you ask someone to have a seat! Instructor: Laura Putnam, MA, wellness consultant, and Founder & CEO of Motion Infusion, a company inspiring increased physical activity in the workplace. Recorded April 23, 2012.


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FREE WEBINAR: Pre-Diabetes - What does it mean and how to prevent type-2 diabetes
Viewable: Any time
Instructor: Shauna Hyde
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

This webinar is for those diagnosed with pre-diabetes, those with family members or loved-ones who have pre-diabetes or those who have been told that they are at risk for developing type-2 diabetes. The significance of pre-diabetes will be discussed as well as symptoms, laboratory results, and the likihood of developing type-2 diabetes in the future. Proven means to prevent type-2 diabetes will be discussed in depth.


Instructor: Shauna Hyde, RD and certified diabetes instructor. She has provided cardiovascular risk reduction and lifestyle education for HIP and SPRC for many years. Recorded March 15, 2013


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FREE WEBINAR: Preventing Burnout
Viewable: Any time
Instructor: Yann Meunier, MD
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Please join Dr. Yann Meunier in this noon-hour webinar to learn about burnout: what it is, and its prevalence in the workplace. What are its predisposing signs/determinants, risk factors, and health consequences? Dr. Meunier will offer prevention recommendations at the individual level, including targets, and intervention strategies.

Instructor: Yann A. Meunier, MD was formerly the Director of International Corporate Affairs and Business Development for Stanford Hospital and Clinics, the Director of the Stanford Health Promotion Network, and a Health Promotion Manager at the Stanford Health Improvement Program. He is currently a Senior Healthcare Consultant based in Foster City, CA.


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FREE WEBINAR: Preventing Diabetes
Viewable: Any time
Instructor: Cynthia Lamendola
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Have you been told that you have elevated fasting blood sugar, are borderline diabetic, or that you are at risk to develop type 2 diabetes? Do you have a friend or family member that has high blood sugar? If so, you are not alone. There are 57 million Americans who have abnormal or high fasting blood sugars putting them at risk for type 2diabetes. Before people develop type 2 diabetes, they almost always have blood sugar levels that are higher than normal but not yet high enough to be diagnosed as diabetes. The good news is that scientific studies have conclusively shown that people at risk for type 2 diabetes can prevent developing it by making lifestyle changes. Learn what you can do right now to prevent type 2 diabetes. Instructor: Cynthia Lamendola, MSN, ANP, practices in the diabetes clinic at Stanford HealthCare and is Clinical Research Nurse Coordinator in the Stanford University School of Medicine. Recorded February 9, 2011.


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FREE WEBINAR: Preventing Liver Cancer
Viewable: Any time
Instructor: Samuel So, MD
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Recorded May 10, 2010. Samuel So, MD, FACS, Director of the Liver Cancer Program at Stanford University Medical Center.


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FREE WEBINAR: RENEW: Finding Focus; Staying Focused
Viewable: Any time
Instructor: Linda Clever, MD
Location: Your Computer, Not BeWell berry eligible
Not BeWell berry eligible

Here are three good questions: Are you climbing the right mountain? Do you have the equipment and companions you need? Where can you get the energy to move ahead? In this noontime session we will find practical and powerful ways to refresh, work toward finding or re-finding your sense of purpose, and build effectiveness and enthusiasm. In order to make sure you can have a vision and stay on track, we?ll discuss values and how best to say ?No? and ?Yes? at the right times in your career and life.

We?ll talk about the five characteristics of ?fit? people, and will have a lively discussion about getting through a tough day. After this program, you will feel refreshed, re-charged, and better able to move ahead. Join in the inspiration.

Instructor: Linda Hawes Clever, MD is a Stanford undergrad and medical school alumna. Over the last 16 years as founder and president of the non-profit RENEW, she has worked with staff, faculty, nurses, physicians, and graduate students here and elsewhere who want to maintain robust vitality, outlook and purpose. She is author of The Fatigue Prescription: Four Steps to Renewing Your Energy, Health and Life.



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FREE WEBINAR: Salt: How it Impacts Our Health
Viewable: Any time
Instructor: John Farquhar, MD
Location: your computer, Not BeWell berry eligible
Not BeWell berry eligible

This webinar will present the reasons why Americans, and most of those in the rest of the world need to lower their salt intake. The major reason is to help keep our blood pressures at normal levels, but the role of salt in causing stomach cancer will also be presented. The webinar will provide tips on how to lower salt intake, especially looking at the canned, pre-packaged and prepared foods that now make up almost all the salt we take into our bodies. A list of the ten most common high-salt foods to avoid will be given. You will learn the difference between "reduced sodium", "low sodium", and "very low sodium". Guidelines for the amount of sodium (in milligrams) one should ingest in a single serving, and for the day will be provided. Lastly, you will be given tasty ideas for seasoning your food without salt. Instructor: John Farquhar MD, C.F. Rehnborg Professor in Disease Prevention, Emeritus (Active), Professor of Medicine and Health Research and Policy, Emeritus (Active) Founder of the Stanford Health Improvement Program. Recorded September 9, 2011.


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FREE WEBINAR: Sleep and Common Sleep Problems
Viewable: Any time
Instructor: Clete Kushida, MD
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

The need for sleep and the impact of daytime fatigue and sleepiness in the workplace is affecting society as a whole. Dr. Clete Kushida, Director of the Center for Human Sleep Research at Stanford discusses the composition of sleep during the night and its changes throughout the life cycle. The most common sleep disorders will be individually discussed and tips for improving one's sleep will be offered.

Instructor: Clete A. Kushida, M.D., Ph.D., RPSGT, Director of the Center for Human Sleep Research at the Stanford Center for Sleep Sciences and Medicine. Recorded on August 13, 2012.


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FREE WEBINAR: Sleep and Why it is Sometimes Elusive
Viewable: Any time
Instructor: Rachel Manber PhD
Location: At Your Computer, Not BeWell berry eligible
Not BeWell berry eligible

Even though we know that sleep is essential for our health and wellbeing, sometimes we lie awake at night as though we have forgotten how to do it. This webinar will explain the biological and psychological factors that contribute to the regulation of healthy sleep. You will learn what can cause sleep problems, and how you can use the principles of sleep regulation to promote good sleep.

Instructor: Rachel Manber, Ph.D., is a clinical psychologist and a Professor in the Department of Psychiatry and Behavioral Sciences at Stanford University. She is the director of the Insomnia and Behavioral Sleep Medicine Program at the Stanford Sleep Disorders Clinic and is certified by the American Academy of Sleep Medicine in the practice of Behavioral Sleep Medicine.
Recorded on November 7, 2013.


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FREE WEBINAR: Sleep: from A to Zzzz
Viewable: Any time
Instructor: Emmanuel Mignot
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Sleep, like nutrition, is a critical factor of health and well-being. Although we spend nearly one third of our lives asleep, the science of sleep is a relatively new field and little is known about why we sleep. As a society, we place very little value on sleep and in our busy, fast paced lives, sleep can feel like a pesky, time consuming nuisance. As a result, Americans are chronically sleep deprived, and seventy million people suffer from chronic, severe sleep disorders such as repeated airway collapse during sleep, difficulty falling or staying asleep, or abnormal movements impacting sleep.

In this 2-part webinar you will learn that by obtaining adequate sleep and treating sleep disorders you can improve health, productivity, quality of life, and reduce accidents on roads and in the workplace. The first session will focus on the latest information about sleep and why we need it. The second session will continue the discussion.

Instructor: Emmanuel Mignot, MD, is the Craig Reynolds Professor of Sleep Medicine in the Department of Psychiatry and Behavioral Sciences at Stanford University and the Director of the Stanford Center for Sleep Sciences and Medicine. Dr. Mignot is most well-known for discovering the cause of narcolepsy. Most of his current research focuses on the neurobiology, genetics and immunology of narcolepsy, with indirect interest in the neuroimmunology of other brain disorders. Recorded on November 18 and 25, 2014.


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FREE WEBINAR: Smoking Cessation: An Integrated Approach
Viewable: Any time
Instructor: Yann Meunier, MD
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

After providing a brief overview of smoking (recent history, prevalence, description, and gravity of the problem), Dr. Meunier will focus on the core information regarding the most efficient strategies to stop smoking and will share specific tools that rely on the integration of medications meant to address the physiological and psychological sides of nicotine addiction and psychological support.

Instructor: Yann A. Meunier, MD was formerly the Director of International Corporate Affairs and Business Development for Stanford Hospital and Clinics, the Director of the Stanford Health Promotion Network, and a Health Promotion Manager at the Stanford Health Improvement Program. He is currently a Senior Healthcare Consultant based in Foster City, CA.


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FREE WEBINAR: The Best Diet Ever!
Viewable: Any time
Instructor: John Farquhar, MD
Location: Your Computer, Not BeWell berry eligible
Not BeWell berry eligible

This webinar will review the complex and growing evidence that certain foods can help prevent many cancers, heart attacks, strokes, and age-related mental decline. This selection we call "The Best Diet Ever!"" The evidence for cancer prevention from this diet, including Vitamin D, can have its greatest effect on cancer of the breast, prostate, and colon ? all very common. The webinar take away message is: this information can give us confidence taht we can change our lives for the better. Instructor: John Farquhar MD, C.F. Rehnborg Professor in Disease Prevention, Emeritus (Active), Professor of Medicine and Health Research and Policy, Emeritus (Active) Founder of the Stanford Health Improvement Program. Recorded February 8, 2012


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FREE WEBINAR: The Ins and Outs of Advance Healthcare Planning
Viewable: Any time
Instructor: Joshua Fronk
Location: Your Computer, Not BeWell berry eligible
Not BeWell berry eligible

An important element of one?s own wellness plan that often gets forgotten or pushed down the road (until sometimes too late) is advance care planning. Identifying and documenting your treatment care wishes with advanced directives will give you a strong voice in the decisions and management of your care. Join Dr. Joshua Fronk for this noon-hour webinar as he simplifies and demystifies the ins and outs of advance healthcare planning. Learn about the various options available to discuss and share medical decisions with your physician and medical team. Dr. Fronk will invite an interactive discussion about what is means to have a good quality of life.

Instructor: Joshua Fronk, DO. Dr. Fronk is clinical instructor in the Department of Medicine, Division of General Medical Disciplines. He is a full-time palliative medicine and supportive oncology physician. He also serves as medical director for Stanford outpatient primary care palliative medicine.


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FREE WEBINAR: The Menstrual Cycle: What's Normal/What's Not Across The Lifespan
Viewable: Any time
Instructor: Paula Hillard, MD
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Join Dr. Paula Hillard for an informative and interactive webinar on the often glossed-over area of women?s health: the menstrual cycle. Dr. Hillard will shed new light on the female reproductive system, what is normal and what?s not. She will address normal cycle length, normal bleeding parameters, and common menstrual symptoms for women in each decade of their reproductive lives. Beginning by focusing on the middle reproductive years, Dr. Hillard will move on to address the perimenopause, and then for mothers of teens, she will discuss normal puberty, the onset of menstrual cycles (menarche) and what to expect for teen cycles. Learn what health behaviors impact the menstrual cycle and reproductive health.

Instructor: Dr Paula Hillard graduated from Stanford University School of Medicine in 1977, left for 30 years to study, teach and work at the University of North Carolina, the University of Virginia, and the University of Cincinnati before returning to Stanford as Professor in the Department ofObstetrics and Gynecology; she has devoted her career to the care of women and to educating medical professionals and women themselves about women's healthcare.



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FREE WEBINAR: The New Cholesterol Guidelines - Do They Apply to Me?
Viewable: Any time
Instructor: Kathy Berra
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

In November of 2013, new guidelines for the management of Cholesterol in adults were published by the American Heart Association and the American College of Cardiology. These new guidelines proposed a change in how cholesterol is managed based on our health history and other factors including new weight and lifestyle measures. Understanding these guidelines, and the steps you can take in partnership with your health care provider can be lifesaving.

Instructor: Kathy Berra MSN, NP. Ms. Berra is a nurse practitioner and clinical researcher at the Stanford Prevention Research Center. Her career at Stanford has been spent evaluating ways to better manage cardiovascular risk factors with an emphasis on lifestyle. Recorded March 3, 2014.


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FREE WEBINAR: The Secret Society: Part 1 Breaking Out of the Norm
Viewable: Any time
Instructor: Nicole Peoples, DO
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

For you to prevent or reverse disease and weight gain you must begin to reshape how you see food. You may have to reject much of what you know about food and begin to access "real food" that promotes health and well-being. There are a lot of factors that play into why we make the choices we make, from societal cues to simply knowing what foods to eat or avoid. In this 3-part webinar, you will learn how to recognize our deadly societal eating norms, identify healthful foods, and develop the tools to live in the secret society of health. Part 1: Breaking out of the norm: How to identify the social eating norms that make healthy eating difficult.


Instructor: Nicole Peoples, DO, Internal Medicine physician specializing in women's wellness through integrative medicine. Recorded on October 16, 2012.


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FREE WEBINAR: The Secret Society: Part 2 - The Grocery List
Viewable: Any time
Instructor: Nicole Peoples, DO
Location: Your Computer, Not BeWell berry eligible
Not BeWell berry eligible

For you to prevent or reverse disease and weight gain you must begin to reshape how you see food. You may have to reject much of what you know about food and begin to access "real food" that promotes health and well-being. There are a lot of factors that play into why we make the choices we make, from societal cues to simply knowing what foods to eat or avoid. In this 3-part webinar, you will learn how to recognize our deadly societal eating norms, identify healthful foods, and develop the tools to live in the secret society of health. Part 2: The Grocery List: What should be on my shopping list and what shouldn?t be.


Instructor: Nicole Peoples, DO, Internal Medicine physician specializing in women's wellness through integrative medicine. Recorded on October 23, 2012.


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FREE WEBINAR: The Secret Society: Part 3 The Tools
Viewable: Any time
Instructor: Nicole Peoples, DO
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

For you to prevent or reverse disease and weight gain you must begin to reshape how you see food. You may have to reject much of what you know about food and begin to access "real food" that promotes health and well-being. There are a lot of factors that play into why we make the choices we make, from societal cues to simply knowing what foods to eat or avoid. In this 3-part webinar, you will learn how to recognize our deadly societal eating norms, identify healthful foods, and develop the tools to live in the secret society of health. Part 3: The Tools: Specific tips on how to integrate healthy eating into your life starting today.


Instructor: Nicole Peoples, DO, Internal Medicine physician specializing in women's wellness through integrative medicine. Recorded October 30, 2012.


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FREE WEBINAR: Time Saving Tricks to Make Healthy Homemade Cooking a Breeze
Viewable: Any time
Instructor: Anna Rakoczy
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Do you want to cook at home more ? not only to lose weight but also to improve your health and your family?s health? Do you need to make changes to your diet and lifestyle in order to improve your blood numbers, energy, and body confidence? Do you feel that time is the biggest barrier to you eating a healthier diet? Join us for this noon-hour webinar on simple preparation and time saving tricks to make healthy, homemade meals a breeze. You will learn: -How to plan and execute your grocery shopping to set you up for healthy eating for the week - and make healthy choices the ?easy? choice during the busy working week, -How to save money & reduce food waste - and avoid ?temptation? purchases when shopping, -How you can spend 3-5 minutes prepping in the morning and reduce the barrier to preparing a healthy, homemade meal at night, -The #1 trick used by healthy home cooks to get tasty, nourishing meals on the table every night ? no matter how busy their schedules; and -How to ?engineer? your meal so you can cook using the ingredients you already have in your fridge. We will also cover bulk cooking and preparation ideas for easy, healthy breakfasts and lunches. Instructor: Anna Rakoczy is a cook, an author, a health coach and the Co-Founder of Homemade Cooking. She has taught classes at Google, Stanford, the JCC and around the Bay Area.


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FREE WEBINAR: Tools for Healthy Eating Habits
Viewable: Any time
Instructor: Jennifer Robinson, PhD
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Do ever find yourself in the grocery store staring at options like a deer in the headlights? Wait, is this good for me today? I think it was good for me yesterday, but I heard that?s no longer true...And what the heck are the DRI, RDA, EAR, and DGA?? With so much nutrition information out there, it is amazing we even know we are supposed to eat vegetables and fruits!


In this webinar, we will walk you through some of the most helpful nutrition tools and how to use them to make simple and healthy food choices. We will cover the Dietary Reference Intakes, the Dietary Guidelines for Americans, the food labels (past, present and future), and ChooseMyPlate.gov. By the end of the class, everyone will set a personal goal to be a savvy and selective consumer.

Instructor: Jennifer Robinson, PhD, is Program Manager for the Nutrition Studies Group, Stanford Prevention Research Center.


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FREE WEBINAR: Training Camp for Your Brain
Viewable: Any time
Instructor: John Farquhar, MD
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

It is good news that people are living longer, but it takes a sharp and undiminished mind to be able to age successfully. How can we best optimize our brains for the long haul? Recent research has told us that neuroplasticity exists and that we can improve many brain functions. In this webinar, Dr. John Farquhar will draw from the latest research in his discussion of the most promising foods, supplements, physical and brain fitness exercises, as well as the positive impact of social connections on brain health.


Instructor: John Farquhar MD, C.F. Rehnborg Professor in Disease Prevention, Emeritus (Active), Professor of Medicine and Health Research and Policy, Emeritus (Active), Founder of the Stanford Health Improvement Program. Recorded on February 11, 2014.


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FREE WEBINAR: Trust Your Gut - High Fiber, Microbes and Your Health
Viewable: Any time
Instructor: Lisa Offringa
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

The health benefits of a diet high in dietary fiber are well established. Studies show eating fiber results in a reduced incidence of cardiovascular disease, cancer, inflammation, diabetes and obesity. Why is the non-digestible part of our diet so beneficial to our health? One reason is that our intestinal microbiota uses fiber as its primary fuel and nourishment. By choosing foods high in fiber, we have the potential to modify the gut microbiome, and our health in a positive way.

Join Dr. Lisa Offringa in this noon hour webinar to learn about the fascinating universe of our intestinal microbiome, learn how to identify high fiber foods and ways to include more fiber into your daily diet.

Instructor: Lisa Offringa, PhD. Research Fellow at Stanford Prevention Research Center, and Lecturer in Integrative Biology at UC Berkeley.


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FREE WEBINAR: Why Sweat It? What's so HOT about Menopause in 2017
Viewable: Any time
Instructor: Marcia Stefanick
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Most women start to experience symptoms of natural menopause in their mid-40?s to mid-50?s as ovarian estrogens decline towards the end of their reproductive years. Surgical menopause, i.e. removal of both ovaries, results in an abrupt change, regardless of age. The most common menopausal symptoms, hot flushes and night sweats (which often disrupt sleep), may be mild to severe and may continue for several years. In this noon-hour webinar, the risks, benefits, and effectiveness of common approaches to managing menopausal symptoms will be discussed, including estrogens, with (if a woman still has her uterus) or without a progestin (if a woman had a hysterectomy), non-hormonal drug treatments, and lifestyle and behavioral techniques, including alternative medical approaches

Instructor: Marcia Stefanick, PhD, Professor of Medicine (Stanford Prevention Research Center) and of Obstetrics & Gynecology at Stanford University, Director of the Stanford Women and Sex Differences in Medicine (WSDM) Center.


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FREE WEBINAR: Women and Heart Disease
Viewable: Any time
Instructor: Kathy Berra
Location: Your computer, Not BeWell berry eligible
Not BeWell berry eligible

Heart disease is the leading cause of death in women worldwide, yet it is very preventable. Understanding your risk factors for heart disease and knowing how to manage them is important for all women. It is also important for women to recognize the signs and symptoms of a heart attack (which can be very different from men) so that they can take immediate action if the need arises. Almost 2/3 of the women who die suddenly of coronary heart disease had no previous symptoms. This webinar will help you understand and maximize your heart health. Instructor: Kathy Berra MSN, NP. Ms. Berra is a nurse practitioner and clinical researcher at the Stanford Prevention Research Center. Her career at Stanford has been spent evaluating ways to better manage cardiovascular risk factors with an emphasis on lifestyle. Recorded on December 1 2011.