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Better Choices, Better Health
Thu 01/25-03/01 5:00 pm-7:30 pm
Instructor: Nastasia Poso, Melanie Buentipo
Location: Hoover Pavilion, 211 Quarry Road, Third floor conference rm
BeWell Engagement or Berry

Co-sponsored with Stanford Coordinated Care.

This 6-week workshop, also known as the Chronic Disease Self-Management Program (CDSMP), is ideal for individuals with ongoing and persistent health conditions, and also for caregivers. The workshop is designed to help people feel better, manage symptoms, and gain confidence in their ability to lead active and purposeful lives. Developed and evaluated at Stanford 20 years ago, the program is now offered across the US and internationally. Healthy eating, exercise planning, communication skills, dealing with frustration, fatigue, and pain, making informed treatment decisions and other disease-related problem solving will be explored. The environment of mutual support and shared success helps to facilitate lasting positive changes.

Each participant in the workshop receives a copy of the companion book, Living a Healthy Life With Chronic Conditions, and an audio relaxation CD, Relaxation for Mind and Body.

Facilitators: Nastasia Poso CMA. Ms. Poso works as a patient care coordinator in the Stanford Coordinated Care Clinic. She is a certified Trainer for CDSMP and has a background in wellness, health coaching, mindfulness meditation and disease management.

Melanie Buentipo works as a Patient Centered Care Medical Assistant in the Immunology and Rheumatology clinic. She is a certified trainer in Chronic Disease Self Management.

Category: Healthy Living : Disease Prevention and Management
Levels: All Levels
Fee: 160.00 , STAP/EA Funds: Yes
Enrollment: Current: 6   (Min: 6, Max: 20)
Class Code: bcbh-01

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Climate Change: What You Can Do to Live a Low-Carbon Life
Wed 02/07-02/21 6:30 pm-8:30 pm
Instructor: Steve Attinger, Jane Rosten
Location: Medical School Office Building (MSOB), Rm 303
BeWell Engagement or Berry

Climate disruption, one of the foremost challenges of our time, has many implications for both our personal health and the health of our planet.

Atmospheric carbon dioxide (CO2), the primary cause, has increased to levels never observed before. With US withdrawal from the Paris Climate Accord, many more are asking what they can do to have an impact on climate change. Fortunately, we can take action with a variety of approaches to safeguard the planet, lower our carbon footprints, and in the process save money, increase community, and improve health.

This fun class is comprised of 3 sessions, designed to turn good environmental intentions into action. The course takes much guesswork out of which actions have greatest impact, providing a roadmap for where to spend precious time. Participants will be introduced to skills such as how to “green" transportation at their own pace, save energy at home, recycle better, green finances, make dietary changes, impact policy, and more. Instructors will combine their expertise from over two decades of professional work on the issue, with behavioral science and group support, to help participants make a difference.

NOTE: This class is also approved for the new Cardinal Green financial incentive. Details at http://sustainable.stanford.edu/my-cardinal-green

Instructors: Steve Attinger, MBA, CGBP, Environmental Sustainability Manager, City of Mountain View, and Jane Rosten MSW, LCSW, Manager of Stanford HIP’s Environmental Behavior Change Program.

Category: Healthy Living : Environmental Health
Levels: All Levels
Fee: 200.00 , STAP/EA Funds: Yes
Enrollment: Current: 8   (Min: 0, Max: 25)
Class Code: locarb-01

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Creativity as Your Personal Well-Being Strategy
Wed 02/28-03/14 1:30 pm-5:00 pm
Instructor: Bruce Cryer
Location: Li Ka Shing Learning Center, Rm 203/204
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!
PLEASE NOTE the 3 class dates, times and locations:
February 28, 1:30-5:00pm in Li Ka Shing Learning Ctr., rm 203/204. Classes on the following Wednesdays, 3/7 & 3/14 will be held from 12:00 - 1:15pm in Li Ka Shing Learning Ctr., Rm 203/204

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.

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: 225.00 , STAP/EA Funds: Yes
Enrollment: Current: 13   (Min: 10, Max: 30)
Class Code: cps-01

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ONLINE: Kurbo
Mon Tue Wed Thu Fri Sat Sun 01/16-03/16
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: 225.00 , STAP/EA Funds: Yes
Enrollment: Current: 31   (Min: 0, Max: 500)
Class Code: kurbo-30

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ONLINE: Lantern - Online Program for Reducing Stress, Anxiety or Depression
01/16-03/16
Instructor: TBD
Location: Your Computer
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: 350.00 , STAP/EA Funds: Yes
Enrollment: Current: 30   (Min: 0, Max: 300)
Class Code: lant-30

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NEW CLASS: Life's Purpose Workshop
Fri 02/02-03/02 12:00 pm-1:15 pm
Instructor: Susan Saba MPH
Location: HRP-Redwood 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 and 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 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
(Class NOT HELD ON March 8)
Fee: 200.00 , STAP/EA Funds: Yes
Enrollment: Current: 8   (Min: 6, Max: 20)
Class Code: lpw-01

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 CANCELLEDLighten Up 2.0: How to be Less Stressed About Stress
Tue 02/06-02/27 3:30 pm-5:00 pm
Instructor: Sarah Meyer-Tapia
Location: Li Ka Shing Learning Center, Rm 208 & 308
BeWell Engagement or Berry
Canceled

If we want to live interesting lives and do meaningful work in the world, stress is part of the deal. Yet we have been conditioned to believe that all stress is bad for our health. While chronic stress is linked to headaches, trouble sleeping, back pain, and a weakened immune system, recent research suggests that how we think about our stress may impact our health even more than stress itself. The difference between viewing stress as debilitating vs. enhancing is strongly linked to our physical, mental, and emotional well-being.

In this 4-week interactive class, we will take an honest look at our stressors and the stories we tell ourselves about them. We’ll address the fear and anxiety that often accompany stress, and then dig deeper into the core values that may feel threatened by what we’re going through. We’ll explore self-compassion as an active component to shifting our mindsets and moving through stressful situations in a skillful way. By learning these and other mindfulness-based techniques we can develop a calm, practical, and supportive relationship with our more intense seasons of life.

Instructor: Sarah Meyer Tapia, MA (Counseling and Health Psychology). She is Manager of Operations for the BeWell Coaching program 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 over 15 years.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 180.00 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 30)
Class Code: luext-01

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Losing Weight Together: Working with Your Partner to Make Sustainable Lifestyle Changes
Wed 02/21-03/21 5:30 pm-7:00 pm
Instructor: Debbie Balfanz
Location: 401 Quarry Road, Rm 1211
BeWell Engagement or Berry

We all know that lifestyle changes are more likely to be sustained when you have the support of your partner. This 5-part class is designed for couples (spouses or partners) who want to assist one another in making healthy changes in the areas of: healthy eating, physical activity, and stress management. We will discuss the process of sustainable lifestyle change, with an emphasis on goal-setting, monitoring one's progress, and building an effective support network. In addition, we will review the basics around what goes into a healthy diet, what components should be included in your exercise routine, and the importance of effective stress management. Each of the 5 sessions will include an opportunity for couples to set goals together that they will work on in the upcoming week.

Please note: Childcare is not available, and thus regrettably we cannot allow parents to bring their children to class.

Instructor: Debbie Balfanz, PhD, Manager Stanford HIP's Behavior Change/Weight Management Program.

Category: Healthy Living : Nutrition/Weight Management
Levels: All Levels
Fee: 200.00 , STAP/EA Funds: Yes
Enrollment: Current: 4   (Min: 4, Max: 7)
Class Code: lwt-01

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Mindfulness-Based Stress Reduction (MBSR)
Thu 02/01-03/22 5:30 PM-8:00 PM
Instructor: Patty McLucas
Location: Lathrop Bldg., Rm 282
BeWell Engagement or Berry

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.

Instructor: Patty McLucas, Founder of Mindful Wellness, delivers programs in Stress Reduction, Mindful Eating, Sound Sleep and Mindful Leadership Communication. A Wellness Consultant for over 20 years, Patty teaches Mindfulness Meditation for Stanford’s Cancer Supportive Care Program, and teaches mindfulness, meditation and stress reduction for organizations including Apple Computer and Google. All day retreat: Sunday, March 4 in Li Ka Shing Learning Ctr., Rm 208

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 330.00 , STAP/EA Funds: Yes
Enrollment: Current: 15   (Min: 0, Max: 30)
Class Code: msm-02

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ONLINE: Omada – Online Weight-Loss Program for Prevention of Diabetes and Heart Disease
01/16-03/16
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: 550.00 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 500)
Class Code: omada-30

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ONLINE: Sleepio - Digital Sleep Improvement Program
01/16-03/16
Instructor: TBD
Location: Your computer
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: 300.00 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 500)
Class Code: sleepio-30