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A Plant-Based Approach to Eating for Health and Beyond
Wed 03/06 12:00 pm-1:15 pm
Instructor: Reshma Shah MD
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), Rm 130 (291 Campus Drive)
BeWell Berry

Confused about what to eat and/or what to feed your family? Since not even the experts can agree, it's easy to understand how you can feel at a loss when trying to decide what to put on the dinner table. This noon-hour class will offer an overview of the benefits of a plant-based diet, from optimizing health and well-being, to caring for our environment, as well as address some common concerns. We will provide plenty of practical tips and strategies to bring plant-based meals to your lunch boxes and dinner table. Learn the nuts and bolts of menu planning, get new recipe ideas, and even learn how to make some simple, yet delicious plant-based meals.

Instructor: Reshma Shah, MD, MPH, is a board-certified pediatric physician practicing in the Bay Area. She has advanced training in plant-based nutrition and cooking. In addition to clinical practice and teaching residents and medical students, she has a strong interest in family health and wellness, with a focus on plant-based nutrition.

Category: Healthy Living : Nutrition & Weight
Levels: All Levels
Fee: $40 , STAP/EA Funds: Yes
Enrollment: Current: 37   (Min: 0, Max: 130)
Class Code: pbff-01

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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 : Environmental Health
Levels: All Levels
Fee: $100 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 20)
Class Code: atc-04

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ONLINE: Body Hacking (for the Sane): Using Exercise Physiology to Slow Aging
Thu 02/07 12:00 pm-1:15 pm
Instructor: Anne Friedlander
Location: At your computer/device
BeWell Berry

Physical activity is a powerful medicine that can promote health and change the trajectory of aging. However, in the modern world, the barriers to daily movement have gotten stronger, and the burden to exercise has gotten greater. As scientists learn more about the pathways of disease, the causes of aging, and the mechanisms by which exercise exerts its benefits, we can develop targeted exercise strategies that can slow (i.e. “hack”) the aging process. In this noon hour class, you will learn how physical activity can slow aging and how different types and amounts of activity can optimize desired health and fitness outcomes.

Instructor: Anne L. Friedlander, PhD, has been teaching exercise physiology classes at Stanford in the Program in Human Biology for more than 20 years. She has broad research experience in the areas of enhancing human performance, environmental physiology, and using physical activity to promote healthy aging. Anne is passionate about the benefits of movement on the aging process and specializes in giving talks translating scientific findings on physiology and exercise into practical applications for people.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $40 , STAP/EA Funds: Yes
Enrollment: Current: 56   (Min: 0, Max: 500)
Class Code: bh4ts-30

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NEW CLASS: Body Hacking (for the Sane): Using Exercise Physiology to Slow Aging
Thu 02/07 12:00 pm-1:15 pm
Instructor: Anne Friedlander
Location: TBD
BeWell Berry

Physical activity is a powerful medicine that can promote health and change the trajectory of aging. However, in the modern world, the barriers to daily movement have gotten stronger, and the burden to exercise has gotten greater. As scientists learn more about the pathways of disease, the causes of aging, and the mechanisms by which exercise exerts its benefits, we can develop targeted exercise strategies that can slow (i.e. “hack”) the aging process. Join us for this noon hour class, either in person or via Zoom, to learn how physical activity can slow aging, and how different types and amounts of activity can optimize desired health and fitness outcomes.

Instructor: Anne L. Friedlander, PhD, has been teaching exercise physiology classes at Stanford in the Program in Human Biology for more than 20 years. She has broad research experience in the areas of enhancing human performance, environmental physiology, and using physical activity to promote healthy aging. Anne is passionate about the benefits of movement on the aging process and specializes in giving talks translating scientific findings on physiology and exercise into practical applications for people.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $40 , STAP/EA Funds: Yes
Enrollment: Current: 11   (Min: 0, Max: 30)
Class Code: bh4ts-01

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CheckUp & Choices - Confidential Digital Program for Drinking and Drug Use
Dates/Times: NA
Instructor: TBD
Location: At your computer/device
BeWell Berry

CheckUp & Choices [C&C] is a confidential, online program for people concerned or wondering about their drinking and drug use. It is empirically supported: randomized clinical trials have demonstrated significant and sustained reductions in drinking. You will learn scientifically proven skills that help you live a healthier life with fewer alcohol-related problems.

The CheckUp is a 45-minute brief intervention that gives you objective, non-judgmental feedback about your drinking. The Choices modules are based on cognitive behavioral therapy (CBT) techniques that help you achieve your goal of moderation or abstinence; tools such as drink trackers, urge trackers, guided emails, and text reminders keep you engaged and on track. You can access your online account from any smartphone, tablet or desktop, so support is always within reach while keeping your data 100% private. C&C also offers abstinence programs for opioids, marijuana and stimulants.

To get started:

Step 1: Click "Learn More" to read about the CheckUp & Choices program

Step 2: Follow the prompts to sign up through HIP

Category: Healthy Living : Prevention & Medical Management
Levels: All Levels
Fee: $175 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 100)
Class Code: cnc-30

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Climate Change: What You Can Do
Thu 02/21-03/07 6:30 pm-8:30 pm
Instructor: Steve Attinger, Jane Rosten
Location: Health Research & Policy, Redwood Building (HRP), T138B (150 Governor's Lane)
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 3 session class is 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 do "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.

PLEASE 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, is the Environmental Sustainability Manager for the City of Mountain View, and Jane Rosten, MSW, LCSW, is the Environmental Behavior Change Program Manager for the Stanford Health Improvment Program.

Category: Healthy Living : Environmental Health
Levels: All Levels
Fee: $150 , STAP/EA Funds: Yes
Enrollment: Current: 2   (Min: 0, Max: 30)
Class Code: locarb-01

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CPR and AED
Thu 02/07 12:30 pm-4:30 pm
Instructor: Life Safety Associates
Location: Arrillaga Outdoor Education and Recreation Center (AOERC), Room 103B (285 Santa Teresa Street)
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 : Prevention & Medical Management
Levels: All Levels
Fee: $120 , STAP/EA Funds: Yes
Enrollment: Current: 12   (Min: 10, Max: 20)
Class Code: cpr-01

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CPR and AED
Thu 03/07 1:00 pm-5:00 pm
Instructor: Life Safety Associates
Location: 3160 Porter Drive, Pacific Ocean Room
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 : Prevention & Medical Management
Levels: All Levels
Fee: $120 , STAP/EA Funds: Yes
Enrollment: Current: 8   (Min: 10, Max: 20)
Class Code: cpr-02

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Creativity as Your Personal Well-Being Strategy
Tue Thu 03/07-03/14 1:30 pm-5:00 pm
Instructor: Bruce Cryer
Location: Center for Clinical Sciences Research (CCSR), Rm 4205 (269 Campus Drive)
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 March 7, 1:30-5:00pm in the Center for Clinical Sciences Research, Rm 4205. Classes 2 & 3 on the following Tuesday and Thursday, March 12 in the Medical School Office Bldg., Rm 303 and March 14 will be held 12:00 - 1:15pm in LKS, Rm 308.

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: $250 , STAP/EA Funds: Yes
Enrollment: Current: 3   (Min: 0, Max: 30)
Class Code: cps-01

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Diet How To's of Metabolic Homeostasis
Wed 02/13-03/06 11:30 am-1:00 pm
Instructor: Gretchen George PhD
Location: SLAC National Accelerator Center, Building 40, Sycamore Conference Room 195 (2575 Sand Hill Road)
BeWell Engagement or Berry

Homeostasis describes how the human body regulates fluid, nutrients, and temperature balance. The current diet culture repeatedly tells us that we must do all the work to keep our body in balance through "clean eating", fasting, and cleansing. These messages lead to confusion and sometimes anxiety over not doing the right thing.

Join this 4-week class to learn and practice sound nutrition principles. Not only will you learn the basics of nutrition from a metabolic perspective, you will participate in a healthy diet ‘boot camp’ where each week, as a group, we will review eating patterns and practice what we learn. There will be opportunities to share the emotional and physical changes we experience. Learn how the digestive system and metabolic system (related to hunger and satiation) work, and increase your confidence to choose foods that best meet your personal health needs.

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
Levels: All Levels
Fee: $200 , STAP/EA Funds: Yes
Enrollment: Current: 7   (Min: 10, Max: 30)
Class Code: hth-01

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NEW CLASS: Empathy and Respect in Action: How Building a Strong Community Boosts Resilience
Tue 02/05-03/05 4:30 pm-6:00 pm
Instructor: Christy Matta, Joanne Ambras
Location: Health Research & Policy, Redwood Building (HRP), Room T116 (150 Governor's Lane)
BeWell Engagement or Berry

Want to transform your good will into positive change? Research has shown that volunteerism not only has a positive impact on happiness, self-esteem, and life satisfaction, but also increases our sense of control and our physical health. Empathy, the ability to put ourselves in others shoes and experience their pain, can feel depleting. But, by putting our empathy into action, with compassion, we access the part of the brain associated with love and caring. The result is a relief from personal distress.

In this 4-session class, you’ll put your good intentions into action. Guided by principles of community engagement and the Stanford HAAS Center’s 6 Pathways of Public Service, in-class sessions will explore ways to make your outside-class experience in the community most effective. Through group discussion and activities, you will learn strategies to address personal barriers, and identify individual talents and interests that you can bring to your community. Through contemplation and reflection exercises, you will deepen your understanding of your innate altruism. For this course, we will focus on the issue of homelessness to practice and apply strategies learned in class, with the goal of being able to apply these skills to all future community service endeavors.

Instructors: Christy Matta, MA, is the Wellness on Wheels Manager for the Health Improvement Program and has worked in non-profits and local government overseeing programs for disadvantaged people those with disabilities for over 20 years.

Joanne Ambras is a BeWell Coach and her vision is to help end homelessness through productive relationships with community and campus organizations, engaging employees, and mentoring high school students who will become the next generation of advocates.

Category: Healthy Living : Stress & Resiliency
Levels: All Levels
Fee: $200 , STAP/EA Funds: Yes
Enrollment: Current: 3   (Min: 0, Max: 16)
Class Code: era-01

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Engage Your Playful Nature
Wed 02/20-03/13 12:00 pm-1:00 pm
Instructor: Deanna Anderson, Peter Giordano
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), Room 208 (291 Campus Drive)
BeWell Berry

Experience the replenishing gift of creative play.

Learn ways to develop your playful nature and positive outlook on life, de-stress your body and mind, and enjoy the conviviality of community. Playing can boost your energy and vitality and even improve your resistance to disease. Play can trigger the release of endorphins, the body's natural feel-good chemicals. Play stimulates your mind and helps you focus. In this 4-session class, we will rekindle our playful nature with games, joyful music and rhythm making, theater play, creative writing and reciting.
Oh yes- and a whole lot of laughs!

Instructor: Deanna Anderson. Deanna is a dancer, dance instructor, Certified Action Theater Coach and Director, and Registered Somatic Movement Therapist and Educator (RSMT/E), with over 25 years experience serving people through Expressive and Performance Arts.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $140 , STAP/EA Funds: Yes
Enrollment: Current: 2   (Min: 0, Max: 25)
Class Code: iplay-01

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NEW CLASS: Experience Forgiveness: Sound Healing for the Heart
Tue 02/12 5:30 pm-7:00 pm
Instructor: Fred Luskin, Donatella Moltisanti
Location: Graduate Community Center, Havana Room (750 Escondido Road)
BeWell Berry

Join Fred Luskin, PhD, director of the Stanford Forgiveness Project, and operatic sound healer Donatella Moltisanti, for an educational and experiential class on the healing power of forgiveness. Forgiveness has been shown to reduce anger, hurt, depression and stress, and lead to greater feelings of optimism, hope, compassion and self confidence. Dr. Luskin will share the principles and applications of forgiveness, then go on to share both scientific research and clinical anecdotes showing how the mind-body-spirit connection makes forgiveness a key part of overall well-being.

Following this presentation, Donatella will share how music and sound can guide the listener into a profound state of relaxation and meditation, and in this space of calm, one can be invited to experience the feelings of forgiveness and compassion. Donatella will then guide participants through the Moltisanti Soul Singing program – combining guided meditation with operatic vocalization and crystal singing bowls. Participants will be provided with a 5-step take-home exercise to begin embodying the practical applications of forgiveness in their lives. Please bring yoga mat and pillow to class.

Instructors: Fred Luskin, PhD, is a Senior Consultant in Health Promotion at Stanford University, the director of the Stanford Forgiveness Project and author of Forgive for Good.

Donatella Moltisanti is the founder of Moltisanti Soul Healing method, a six-step process that helps individuals access their core being, let go of residue from trauma, and express themselves authentically.

Category: Healthy Living : Contemplative Practices
Levels: All Levels
Fee: $60 , STAP/EA Funds: Yes
Enrollment: Current: 10   (Min: 0, Max: 50)
Class Code: shbh-01

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Finding Inner Balance with HeartMath: Tools and Technology to Reduce Stress and Add Heart to Your Life
Mon 03/11 1:30 pm-5:00 pm
Instructor: Bruce Cryer
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), Room 205/206 (291 Campus Drive)
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: Each participant will receive an app-based sensor device to monitor and assist in emotional self-regulation called the Inner Balance? Bluetooth® sensor for Android and iPhone. The sensor works on Apple iOS v9 and newer or Android v5 and newer. Before you come to class, you will want to download the free Inner Balance App from the App Store for iOS, Google Play for Android, or Amazon for Kindle Fire.

Instructor: Bruce Cryer is the Founder of 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 & Resiliency
Levels: All Levels
Fee: $275 , STAP/EA Funds: Yes
Enrollment: Current: 5   (Min: 0, Max: 30)
Class Code: heart-01

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First Aid
Thu 02/28 12:30 pm-4:30 PM
Instructor: Life Safety Associates
Location: Arrillaga Outdoor Education and Recreation Center (AOERC), Room 103B (285 Santa Teresa Street)
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 : Prevention & Medical Management
Levels: All Levels
Fee: $120 , STAP/EA Funds: Yes
Enrollment: Current: 9   (Min: 10, Max: 20)
Class Code: first-01

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Foundations of Healing Touch Level 1
Sat Sun 01/26-01/27 9:00 am-6:00 pm
Instructor: Elizabeth Helms
Location: Lathrop Library, Room 282 (518 Memorial Way)
BeWell Berry

Healing Touch is a complementary, energy-based approach to health, that uses heart-centered, gentle, non-invasive techniques to clear, balance and align the human energy system. The goal of Healing Touch is to restore harmony and balance in the energy system, placing the recipient in the position to self-heal.

In Level 1, you will learn techniques to use on yourself, your family and friends, and to incorporate into your professional practice if you are a health care provider. Healing Touch recipients report effects ranging from deep relaxation to a more vivid sense of mind-body-spirit connection and many people report significant relief from physical pain. Healing Touch comes from an energetic perspective and is proving to be very effective as a complimentary modality in the medical environment. Currently, Healing Touch is being used in several capacities at Stanford University Medical Center.

This class is open to Registered Nurses, Health Care Providers and anyone who is interested in learning more about energy work and healing. This is the first class in the Healing Beyond Borders HTI Certification program and provides 18 continuing education contact hours for Nurses. Cost includes textbook used in all 5 Levels of HT.

Instructors: Elizabeth Helms, RN, BSN, MATP, is a Certified Healing Touch Practitioner/Instructor and Public Health Nurse. She has been teaching Healing Touch for the past 11 years in the Bay Area. She has worked as a Healing Touch Provider for Cancer Supportive Services at the Integrative Medicine Clinic and as the Associate Director of the Stanford Healing Partners program.

Irina Mulvey, Assistant Instructor, is a long-time resident of the Monterey Peninsula, Irina began her Healing Touch training through the Health Improvement Program at Stanford. She has worked as a Volunteer with Stanford Healing Partners providing Healing Touch to cancer patients since 2014.


Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $390 , STAP/EA Funds: Yes
Enrollment: Current: 11   (Min: 10, Max: 16)
Class Code: ht-01

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Getting Older: Don't take it Sitting Down!
Wed 02/27-03/06 12:00 pm-1:00 PM
Instructor: Joyce Hanna
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), Rm 205/206 (291 Campus Drive)
BeWell Berry

Do you feel too young to get old? What exactly is healthy aging? The answers are different for people at different stages of life. This 2-session class will cover ways to live longer and better, based on the latest research by experts in the field of growing older.

Session 1 will focus on ways of helping you take charge of your body and mind. What specific kind of exercise do you need to emphasize in your fitness program? What specific kinds of food do you need to be eating? What can you do to remain mentally sharp?

Session 2 will focus on taking charge of your life. What myths do you have about getting older? Are telomeres the key to aging? What do you need to relinquish, and to what do you want to enhance as you move on? What does generativity versus stagnation mean to you? If youth, health, beauty, and power supposedly recede as you get older, why do studies tell us older people are the happiest age group of all? This paradox of aging and other topics will be explored.

Instructor: Joyce Hanna, MA, MS, is the Associate Director of the Stanford Health Improvement Program and the Director of the Living Strong Living Well program for cancer survivors. She is also an exercise physiologist, nutritionist, and behavioral health consultant. Joyce has been with HIP since 1991.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $70 , STAP/EA Funds: Yes
Enrollment: Current: 8   (Min: 10, Max: 30)
Class Code: age-01

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Headspace - Meditation Made Simple
Dates/Times: NA
Instructor: TBD
Location: At your computer/device
BeWell Berry

Headspace is your very own personal guide, here to help you train your mind. Brilliant things happen to calm minds. 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 : Contemplative Practices
Levels: All Levels
Fee: $35 , STAP/EA Funds: Yes
Enrollment: Current: 56   (Min: 0, Max: 500)
Class Code: headspace-30

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Healing Touch Level 2: Energetic Patterning and Clinical Applications
Sat Sun 03/09-03/10 9:00 am-6:00 pm
Instructor: Elizabeth Helms
Location: Alway Building, Rm M112
BeWell Berry

Healing Touch is a complementary, energy-based approach to health that uses heart-centered, gentle, non-invasive techniques to clear, balance and align the human energy system. The goal of Healing Touch is to restore harmony and balance in the energy system, placing the client in the position to self-heal. In Level 2, you will learn ‘back’ techniques, the assessment process, including recording observations and documentation, and best practices of applying Healing Touch in clinical settings. Participants will be encouraged to share experiences of practicing Level 1 techniques for feedback and growth.

This Class is open to anyone who has successfully completed Healing Beyond Borders HTI’s Healing Touch Level 1 and provides 17.5 continuing Education Contact hours for nurses. Foundations and Practice of Healing Touch textbook required.

Instructor: Elizabeth Helms, RN, BSN, MATP is a Certified Healing Touch Practitioner/Instructor and Public Health Nurse. She has been teaching Healing Touch for the past 11 years in the Bay Area. She has worked as a Healing Touch Provider for Cancer Supportive Services at the Integrative Medicine Clinic and as the Associate Director of the Stanford Healing Partners program.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $350 , STAP/EA Funds: Yes
Enrollment: Current: 3   (Min: 10, Max: 20)
Class Code: ht2-01

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Intuitive Intelligence Meditation
Wed 02/06-03/06 12:00 pm-1:15 pm
Instructor: Tarika Lovegarden
Location: Center for Clinical Sciences Research (CCSR), Room 4205 (269 Campus Drive)
BeWell Engagement or 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 5-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 : Contemplative Practices
Levels: All Levels
Fee: $200 , STAP/EA Funds: Yes
Enrollment: Current: 11   (Min: 0, Max: 30)
Class Code: iimed-01

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Kurbo - Simple "traffic-light" weight loss program
Dates/Times: NA
Instructor: Kurbo Personal Coach
Location: At your computer/device
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 via video chat or phone. 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
Levels: All Levels
Fee: $225 , STAP/EA Funds: Yes
Enrollment: Current: 14   (Min: 0, Max: 500)
Class Code: kurbo-30

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Life's Purpose Workshop: Exploring Purpose for Health, Happiness, and Longevity
Fri 02/01-03/01 11:30 am-12:45 pm
Instructor: Jayna Rogers, Susan Saba MPH
Location: Health Research & Policy, Redwood Building (HRP), T116 (150 Governor's Lane)
BeWell Engagement or Berry

Do you ever feel a need for greater professional or 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, but are also healthier and happier. In this 5-session workshop, we will take a methodological approach to understanding the importance of purpose, finding your purpose and putting it in the driver’s seat for living a healthier and more fulfilled life.
Join us, as we:

- Identify the health benefits of having purpose in life (reduced anxiety, better sleep, lower mortality to name a few),
- Recognize and prioritize our values,
- Define the positive impact of value-based behaviors on health,
- Uncover our personal passion and talents/gifts through reflection, worksheets, and guided discussion,
- And align our values, passions, and gifts with purpose.
- Draft and use one's Purpose Statement to develop a plan of action for living a healthy, purpose-driven life.

Instructors: 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.

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

Category: Healthy Living : Stress & Resiliency
Levels: All Levels
Fee: $200 , STAP/EA Funds: Yes
Enrollment: Current: 8   (Min: 0, Max: 15)
Class Code: lpw-01

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NEW CLASS: Loving an Addict While Loving Yourself- A Facilitated Book Discussion
Wed 01/30-02/06 12:00 pm-1:15 pm
Instructor: Rosan Gomperts, Vinutha Mohan
Location: Kingscote Gardens, Room 140 (419 Lagunita Drive, Suite #110)
BeWell Berry

This facilitated book study group is offered in collaboration with the Stanford Faculty Staff HELP Center.

Individuals whose loved ones are coping with addiction are encouraged to attend this two part class. Skilled therapists and facilitators will lead a discussion of the book “Loving an Addict, Loving Yourself: The Top 10 Survival Tips for Loving Someone with an Addiction” by Candace Platter. In the first session, a review of the strategies described in the book will be discussed. Time will be provided for participants to identify ways in which they can apply the principles from the book to their own lives. The follow up session will enable participants to debrief about their experiences, and in a supportive group, discuss effective ways to practice and sustain healthy self-care while caring for someone with addiction. Participants are expected to attend both sessions, and are strongly encouraged to read the book before the class. NOTE: Books are not included as a part of the course.

Facilitators: Vinutha Mohan, LMFT is a therapist at the Stanford Faculty Staff HELP Center. Her work specialties include Trauma counseling and Relationship counseling.

Rosan Gomperts, LCSW, is the Director of the Stanford Faculty Staff HELP Center. Her clinical interests include fostering communication skills, facilitating difficult conversations, couples' works, and helping clients manage their life circumstances and experiences.

Debbie Balfanz, PhD, is the Group Behavior Change Manager for the Health Improvement Program (HIP) and provides individual wellness coaching. She has been helping individuals make sustainable lifestyle changes since coming to HIP in 2002.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $0 , STAP/EA Funds: No
Enrollment: Current: 11   (Min: 0, Max: 30)
Class Code: fbdhelp-01

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NEW CLASS: Making Friends With Stress: Maximizing Opportunities for Growth
Tue 02/05-02/26 5:30 pm-7:00 pm
Instructor: Debbie Balfanz, PhD, Dominique DelChiaro
Location: 1070 Arastradero Road, Room 202 A&B
BeWell Engagement or Berry

Finally, some good news about stress! Recent scientific data has found that there are some real benefits to stress. Times of stress can be opportunities for learning, personal growth, happiness, improved performance, and deeper social interactions.

Building on the work of Alia Crum, PhD (Stanford Psychology), this 4-session class will cover the research on the different approaches to stress. Specifically, we will discuss the benefits of having a “stress is enhancing” mindset; strategies for appreciating stress and harnessing that energy; and ways to reduce stress by incorporating creative play into daily life and engaging in mindfulness practices and relaxation techniques.

Emphasis will be placed on participants setting weekly goals to incorporate the learnings from class into their daily routine.

Instructors: Debbie Balfanz, PhD, is the Stanford Group Behavior Change Program Manager and provides individual wellness coaching. She has been helping individuals make sustainable lifestyle changes since coming to the Health Improvement Program in 2002. In addition, Deborah is on her own personal journey to learn how to “make friends with stress.”

Dominique Del Chiaro, MeD, is the HIP Healthy Living Program Manager, a seasoned educator, a transpersonal life coach, a dance and fitness instructor and mentor teacher. She is an avid meditator and has facilitated wellness courses for over 25 years. She is a PhD candidate in Integral & Transpersonal Psychology, specializing in The Hero’s Journey and rites of passage.



Category: Healthy Living : Stress & Resiliency
Levels: All Levels
Fee: $200 , STAP/EA Funds: Yes
Enrollment: Current: 2   (Min: 0, Max: 20)
Class Code: mfws-01

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NEW CLASS: Manager as Wellness Advocate
Mon 03/04 1:00 pm-3:30 pm
Instructor: Debbie Balfanz, PhD, Elizabeth Skolnik
Location: 1070 Arastradero Road, Room 202 A&B
BeWell Berry

In this afternoon workshop, participants learn how employee health is tied to employee performance and productivity, satisfaction, and retention. The manager’s role in supporting employee wellness will be highlighted. Best practices for creating a work environment that supports wellness will be reviewed. Participants will get a chance to put theory into action as they work together through scenarios based on common work place situations.

Instructors: Deborah Balfanz, PhD, is the Group Behavior Change Manager for the Stanford Health Improvement Program (HIP) and provides individual wellness coaching. She has been helping individuals make sustainable lifestyle changes since coming to the HIP in 2002. Her passion is helping to create work environments where “the healthy choice is the easy choice.”

Elizabeth Skolnick, CPCC, received her Professional Coach Certification from The Coaches Training Institute in 2009 and has been working in Organizational Development for 20+ years. She currently provides Wellness Advising and Wellness Coaching as part of Stanford’s Health Improvement Program. Her passion is the neuroscience of behavior change in support of individuals and toward creating a culture of wellness.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $90 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 50)
Class Code: mwa-01

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Martial Arts for the Mind: Stress and Resiliency Skills for the Workplace
Fri 02/15 8:30 am-11:30 am
Instructor: Karen Gamow, David Gamow
Location: Clark Center, Room s361 (318 Campus Drive)
BeWell Berry

Gain clarity of mind and an increased capacity to meet and overcome life's challenges. This training provides both physical and cognitive techniques to transcend the negative impacts of stress, and to increase our capacity to bounce back from adversity. Navy Seals use these techniques to calm intense fear before combat; athletes and actors use them to enhance performance under pressure. Learn how to stop the stress response before it arises, and to find effective ways to release it, once present. By practicing the techniques learned in this workshop, you may find you can:

-Understand and communicate more sensitively with others, without denying or sacrificing your own feelings

-Manage challenging work situations with greater calm and clarity of mind

-Release stress with clinically-proven relaxation and meditation techniques that can be done in just a few moments

-Achieve relief from chronic pain, insomnia, and high blood pressure

-Increase mental focus amidst 24/7 hyper-connectivity and distractions.

Instructors: David Gamow and Karen Gamow. David and Karen have provided this training to over 30,000 people in a wide range of settings from high-tech to government. Their clients include NASA, Citrix, Nokia, Hyatt, GE, many Stanford departments over the past 20 years, and the U.S. Navy.

Category: Healthy Living : Stress & Resiliency
Levels: All Levels
Fee: $125 , STAP/EA Funds: Yes
Enrollment: Current: 15   (Min: 8, Max: 60)
Class Code: mam-01

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Mindfulness-Based Stress Reduction (MBSR)
Tue 01/08-02/26 7:00 PM-9:30 PM
Instructor: Mark Abramson
Location: Alway Building, M112
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, February 9 from 9a-5p in Li Ka Shing, Room 120.

Category: Healthy Living : Contemplative Practices
Levels: All Levels
Fee: $330 , STAP/EA Funds: Yes
Enrollment: Current: 6   (Min: 0, Max: 8)
Class Code: msm-01

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Mindfulness-Based Stress Reduction (MBSR)
Wed 02/06-03/27 5:30 PM-8:00 PM
Instructor: Patty McLucas
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), Room 205/206 (291 Campus Drive)
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 10 in Li Ka Shing Learning Ctr., Rm 205/206

Category: Healthy Living : Contemplative Practices
Levels: All Levels
Fee: $330 , STAP/EA Funds: Yes
Enrollment: Current: 9   (Min: 0, Max: 30)
Class Code: msm-02

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Omada™: Online Weight-Loss Program for Prevention of Diabetes and Heart Disease
Dates/Times: NA
Instructor: TBD
Location: At your computer/device
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 500 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 : Prevention & Medical 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 Neck and Shoulder Release
Thu 02/21 6:30 pm-7:45 pm
Instructor: Lisa Burnett
Location: Roble Gym, Studio 114 (375 Santa Teresa Street)
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: 12   (Min: 0, Max: 15)
Class Code: shi-02

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Personalized Nutrition Coaching - Christina Becker, MPH, RDN
Wed Fri Dates/Times: NA
Instructor: Christina Becker
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: 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
Levels: All Levels
Fee: $275 , STAP/EA Funds: Yes
Enrollment: Current: 2   (Min: 0, Max: 10)
Class Code: pnc-04a

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 CLASS FULL Personalized Nutrition Coaching - Joanne Ambras
Dates/Times: NA
Instructor: Joanne Ambras
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: Joanne Ambras is a Certified Nutrition Educator and Wellness Coach. She has extensive experience helping people reach their goals as part of the BeWell team, her own private nutrition practice, and at a Silicon Valley Fortune 50 company. Joanne's areas of focus include: plant-based diets, healthy digestion, eating strategies to help lower cholesterol, glucose or blood pressure, and healthy eating for busy people. She is enthusiastic about working with clients to create a sustainable plan that suits each individual's unique body, lifestyle, food preferences and health goals.

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

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Personalized Nutrition Coaching - Natalie Lavorato
Mon Tue Wed Thu Fri Dates/Times: NA
Instructor: Natalie Lavorato
Location: TBD
BeWell Berry

Here is an opportunity to sit down with an experienced nutrition coach in a comfortable, non-judgmental 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 well-being.

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, Monday through Friday.


Category: Healthy Living : Nutrition & Weight
Levels: All Levels
Fee: $275 , STAP/EA Funds: Yes
Enrollment: Current: 3   (Min: 0, Max: 15)
Class Code: pnc-04f

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Personalized Nutrition Coaching - Nicole Cooper
Dates/Times: NA
Instructor: Nicole Cooper
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: 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
Levels: All Levels
Fee: $275 , STAP/EA Funds: Yes
Enrollment: Current: 2   (Min: 0, Max: 10)
Class Code: pnc-04e

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 CLASS FULL Personalized Nutrition Coaching - Rosalyne Tu
Wed Thu Dates/Times: NA 2:00 pm-4:00 pm
Instructor: Rosalyne Tu
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: 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 3:00-4:00 pm on Wednesdays and 2:00-4:00 pm on Thursdays.


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

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Personalized Nutrition Coaching - Shauna Hyde
Mon Tue Wed Thu Dates/Times: NA 8:00 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
Levels: All Levels
Fee: $275 , STAP/EA Funds: Yes
Enrollment: Current: 1   (Min: 0, Max: 6)
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 & Resiliency
Levels: All Levels
Fee: $275 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 10)
Class Code: psrp-04b

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Physician Health Coaching for Preventing Burnout and Building Connection
Dates/Times: NA
Instructor: Daryl Walker
Location: TBD
BeWell Berry

The 2016 Physician Burnout Survey, conducted by Stanford WellMD, illuminates the increasing prevalence of burnout among medical providers. In response to the survey results, and the WellMD call for the creation of more personal resilience and wellness offerings, the Stanford Health Improvement Program has begun offering a Health Coaching program designed specifically for physicians.

This 6-session program offers physicians a safe and confidential space to pause and reflect on what it means to reach their full potential. Each physician will work 1 on 1 with a certified coach in areas specific to their needs, setting goals, and implementing a plan that promotes professional fulfillment, personal resiliency, social connectedness, and physical health.

The program is designed with flexibility and accessibility in mind. You choose the time and frequency of your coaching sessions (e.g. weekly, bi-monthly, monthly for up to an hour each session). Sessions are available by zoom video conferencing, by phone, or in person (depending on location).

Our coaches are certified from an accredited coaching program and/or Nationally Board Certified Health and Wellness Coaches. Please read biographies carefully before registering, as each brings a unique set of specializations and experiences.

Coach: Daryl Walker, NBC-HWC, is a Life Coach and Certified Personal Trainer who believes you do not need to do it "perfectly" and provides a safe and supportive environment to learn and practice while taking realistic, incremental steps towards your health and wellness goals.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $650 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 2)
Class Code: hc7-04d

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Physician Health Coaching for Preventing Burnout and Building Connection
Dates/Times: NA
Instructor: Julie Anderson
Location: TBD
BeWell Berry

The 2016 Physician Burnout Survey, conducted by Stanford WellMD, illuminates the increasing prevalence of burnout among medical providers. In response to the survey results, and the WellMD call for the creation of more personal resilience and wellness offerings, the Stanford Health Improvement Program has begun offering a Health Coaching program designed specifically for physicians.

This 6-session program offers physicians a safe and confidential space to pause and reflect on what it means to reach their full potential. Each physician will work 1 on 1 with a certified coach in areas specific to their needs, setting goals, and implementing a plan that promotes professional fulfillment, personal resiliency, social connectedness, and physical health.

The program is designed with flexibility and accessibility in mind. You choose the time and frequency of your coaching sessions (e.g. weekly, bi-monthly, monthly for up to an hour each session). Sessions are available by Zoom video conferencing, by phone, or in person (depending on location).

Our coaches are certified from an accredited coaching program and/or Nationally Board Certified Health and Wellness Coaches. Please read biographies carefully before registering, as each brings a unique set of specializations and experiences.

Coach: Julie Anderson, MPH, is the BeWell Wellness Profile Manager and Associate Director of the Living Strong Living Well Program. Julie has a coaching certification through Wellcoaches® and is a National Board Certified Health and Wellness Coach. Julie works with individuals in areas such as weight management, healthy eating, and exercise to create sustained behavior change.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $650 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 2)
Class Code: hc7-04a

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Physician Health Coaching for Preventing Burnout and Building Connection
Dates/Times: NA
Instructor: Elizabeth Skolnik
Location: TBD
BeWell Berry

The 2016 Physician Burnout Survey, conducted by Stanford WellMD, illuminates the increasing prevalence of burnout among medical providers. In response to the survey results, and the WellMD call for the creation of more personal resilience and wellness offerings, the Stanford Health Improvement Program has begun offering a Health Coaching program designed specifically for physicians.

This 6-session program offers physicians a safe and confidential space to pause and reflect on what it means to reach their full potential. Each physician will work 1 on 1 with a certified coach in areas specific to their needs, setting goals, and implementing a plan that promotes professional fulfillment, personal resiliency, social connectedness, and physical health.

The program is designed with flexibility and accessibility in mind. You choose the time and frequency of your coaching sessions (e.g. weekly, bi-monthly, monthly for up to an hour each session). Sessions are available by zoom video conferencing, by phone, or in person (depending on location).

Our coaches are certified from an accredited coaching program and/or Nationally Board Certified Health and Wellness Coaches. Please read biographies carefully before registering, as each brings a unique set of specializations and experiences.

Coach: Elizabeth Skolnik, CPCC, brings to the table experience as a 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.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $650 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 10)
Class Code: hc7-04b

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Physician Health Coaching for Preventing Burnout and Building Connection
Dates/Times: NA
Instructor: Claire Palomo
Location: TBD
BeWell Berry

The 2016 Physician Burnout Survey, conducted by Stanford WellMD, illuminates the increasing prevalence of burnout among medical providers. In response to the survey results, and the WellMD call for the creation of more personal resilience and wellness offerings, the Stanford Health Improvement Program has begun offering a Health Coaching program designed specifically for physicians.

This 6-session program offers physicians a safe and confidential space to pause and reflect on what it means to reach their full potential. Each physician will work 1 on 1 with a certified coach in areas specific to their needs, setting goals, and implementing a plan that promotes professional fulfillment, personal resiliency, social connectedness, and physical health.

The program is designed with flexibility and accessibility in mind. You choose the time and frequency of your coaching sessions (e.g. weekly, bi-monthly, monthly for up to an hour each session). Sessions are available by zoom video conferencing, by phone, or in person (depending on location).

Our coaches are certified from an accredited coaching program and/or Nationally Board Certified Health and Wellness Coaches. Please read biographies carefully before registering, as each brings a unique set of specializations and experiences.

Coach: Claire Palomo, BA, NBC-HWC, is certified as an Integrative Health Coach through Duke Integrative Medicine and is a National Board Certified-Health and Wellness Coach. She is a BeWell Coach for the Health Improvement Program, and oversees the Physician Health Coaching Program. She is committed to reducing one’s stress and improving overall mental and physical health with proper nutrition, physical activity and various body/mind techniques.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $650 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 3)
Class Code: hc7-04c

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Safe and Confident Winter Biking
Thu 02/07 5:30 pm-7:30 pm
Instructor: John Ciccarelli, Jane Rosten
Location: Health Research & Policy, Redwood Building (HRP), Rm 138B (150 Governor's Lane)
BeWell Berry

This class is for fair-weather bike commuters and recreational riders interested in tips for continuing to enjoy bicycling in colder weather, with shorter daylight hours, and/or when rain is predicted. Knowing how to dress for Bay Area winter weather and outfit your bike for drizzle and darkness can help you keep fit year-round.

We'll cover safety and basic commuting skills with photos and video, model clothing options for staying warm and dry, and demonstrate a variety of effective lights for your bike and helmet. There will be optional goal-setting for those who would like to get started making a change within the next month. Bring questions and learn from two knowledgeable instructors.

Instructors: John Ciccarelli is a certified League of American Bicyclists Cycling Instructor (LCI).

Jane Rosten, LCSW, is the Environmental Behavior Change Manager for the Health Improvement Program.

Category: Healthy Living : Environmental Health
Levels: All Levels
Fee: $60 , STAP/EA Funds: Yes
Enrollment: Current: 5   (Min: 0, Max: 20)
Class Code: bike-03

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Sitting Comfortably at Your Computer Station - 3 Individual Sessions
Dates/Times: NA
Instructor: Jean Elvin
Location: At your computer/device
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 : Health Enrichment
Levels: All Levels
Fee: $325 , STAP/EA Funds: Yes
Enrollment: Current: 1   (Min: 0, Max: 4)
Class Code: sccs-03

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Sitting Comfortably at Your Computer Station - Individual Session
Dates/Times: NA
Instructor: Jean Elvin
Location: At your computer/device
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 : Health Enrichment
Levels: All Levels
Fee: $110 , STAP/EA Funds: Yes
Enrollment: Current: 5   (Min: 0, Max: 24)
Class Code: sccs-02

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Sleepio - Digital Sleep Improvement Program
Dates/Times: NA
Instructor: TBD
Location: At your computer/device
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 : Prevention & Medical 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 : Prevention & Medical 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 02/28 5:30 pm-7:00 pm
Instructor: Danny Goldberg
Location: Graduate Community Center, Havana Room (750 Escondido Road)
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, is 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 : Contemplative Practices
Levels: All Levels
Fee: $35 , STAP/EA Funds: No
Enrollment: Current: 3   (Min: 13, Max: 30)
Class Code: scir-01a

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Sound Immersion Experience - Gongs & Singing Bowls
Thu 03/07 5:30 pm-7:00 pm
Instructor: Danny Goldberg
Location: Graduate Community Center, Havana Room (750 Escondido Road)
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, is 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 : Contemplative Practices
Levels: All Levels
Fee: $35 , STAP/EA Funds: No
Enrollment: Current: 2   (Min: 13, Max: 30)
Class Code: scir-01b

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 CANCELLED Spinefulness Plus: Breathing Through the Spine
Wed 02/13-03/13 12:00 pm-1:00 pm
Instructor: Jean Couch
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), Room 208 (291 Campus Drive)
BeWell Berry
Canceled

This 5-part class combines 4-sessions of ‘Spinefulness' fundamentals along with one awesome session that focuses on breathing for spinal health. In the first 4 weeks, we will learn natural alignment while sitting, standing, bending, and walking. You will learn keen body awareness, and how to apply small, but critical, position shifts for relief from mechanically-based joint and back pain. By replacing patterns of wear and tear with habits that restore joints, you will be able to sit with ease, drive in your car without pain, and stand happily in line at the grocery store.

Bonus session: Did you know that by design, the breath is meant to massage and elongate the human spine? Dr. Roger Sperry, 1981 Nobel Prize winner for brain research, states: “90% of the stimulation and nutrition to the brain is generated by the movement of the spine.” In the last session, you will experience postural and breathing basics that support an elastic and more youthful spine.

Note: Wear loose comfortable pants to class (no jeans).

Instructor: Jean Couch, Founder of the Balance Center, is the author of "The Runner's Yoga Book: A Balanced Approach to Fitness". For over 25 years, Jean has been involved in empirical research studying populations of people who have little or no back or joint pain.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $225 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 30)
Class Code: spinefbs-01

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Stanford University Wellness Summit IX
Thu 03/14 8:30 am-3:00 pm
Instructor: Patty de Vries, MS
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), Berg Hall (291 Campus Drive)
BeWell Berry

Come join us for us for an exciting day of learning and networking at our annual wellness summit. This year's theme focuses on best practices in wellness and explores ways you and your team can shape your program and your life.

Speakers Include:

- Jeffrey Pfeffer, PhD, Author of Dying for a Paycheck, Power & The Knowing doing Gap, Stanford University www.jeffreypfeffer.com

- Patty de Vries, Associate Director of Faculty & Staff Well-Being, Stanford University www.HIP.Stanford.edu

- Sonja Lyubormirsky, PhD, Author of the How of Happiness, California State at Riverside www.sonjalyubomirsky.com

- Roy Redd, Author of The Unnoticed Advantage and The Success Magnet www.royredd.com

- David Jones, Chief Human Resources Officer, Stanford Health Care www.stanfordhealthcare.org

- Vic Strecher, PhD, Author of Life on Purpose www.vicstrecher.com

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $98 , STAP/EA Funds: Yes
Enrollment: Current: 20   (Min: 0, Max: 100)
Class Code: wellsumm-01

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The Art of Aloha - Ho'oponopono Practice of Forgiveness and Reconciliation
Mon 02/04 11:30 am-1:30 pm
Instructor: Diane Grace
Location: Kingscote Gardens (419 Lagunita Drive, Suite #110)
BeWell Berry

Sometimes, when our relationships are strained and feel in disharmony, it can be difficult to be productive and creative in other areas of our life. The knowledge and practical self-care skills that are developed as a way of life in Hawaii is understood in the practice of Aloha. Understanding and practicing the traditions and culture of Aloha can serve as a model for how to value each person and provide a new way to embrace your own personal development. In this 2-hour Art of Aloha workshop, we will focus on the practice of Ho’oponopono for reconciliation and forgiveness. Ho’oponopono is a peacemaking process to repair and strengthen relationships. The tenets of this practice can also be used to create internal harmony, especially when we are feeling that life has been turned upside down.

Join Diane Grace (Kumu Kamaolipua) in her second visit from the Big Island, as she shares the wisdom and practice of Ho’oponopono passed down to her from her ancestors, elders, and teachers.
• Learn the fundamental and essential steps of this ancient cultural tradition
• Learn how the to apply the principles of Ho'oponopono in your own relationships
• Learn how to use Ho’oponopono to align your personal aspirations with productive action

Instructor: Diane Grace (Kumu Kamaolipua) is a life coach, certified ho’oponopono practitioner, speaker, workshop facilitator, and Kahu (ordained Hawaiian minister). She believes the lessons her Hawaiian culture teaches can make a positive difference in people’s lives.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $70 , STAP/EA Funds: Yes
Enrollment: Current: 26   (Min: 0, Max: 40)
Class Code: aloha-01

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The Art of Snacking
Wed 02/27 12:00 pm-1:00 pm
Instructor: Christina Becker
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), Room 120 (291 Campus Drive)
BeWell Berry

Do you belong to the 90% of Americans who snack? Do you go for that planned mid-day snack, graze your way through the workday or skip meals in lieu of your favorite treat? Our culture is obsessed with snacking and snack foods are ubiquitous in our food environment. While a well-placed and balanced snack can optimize nutrition, energy and weight, frequent snacking can drain our energy and focus, while contributing to our expanding waistlines and metabolic imbalances. So should you snack?

Join this noon class to:

-Explore the reasons behind our ever growing snacking culture

-Examine the impact of common snack foods on our energy and performance levels

-Learn how, when, and what to snack on to optimize your energy, performance, and waistline

Instructor: Christina Becker, MPH, RDN, NBC-HWC, 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, and corporate wellness. She is a graduate of the Integrative Health & Lifestyle program (IHeLp) at the Arizona Center for Integrative Medicine, and is a certified Hatha yoga instructor.

Category: Healthy Living : Nutrition & Weight
Levels: All Levels
Fee: $35 , STAP/EA Funds: Yes
Enrollment: Current: 25   (Min: 0, Max: 60)
Class Code: snack-01

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The Power of the Pause Meditation Retreat at Stanford
Sat 02/23 9:30 am-5:00 pm
Instructor: Tia Rich
Location: Cubberley Education Building, Room 313 (485 Lasuen Mall)
BeWell Engagement or Berry

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.

Join us 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. Retreat participants will receive the "Breathing for Longevity Love and Livelihood" CD as part of the course.

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

Category: Healthy Living : Contemplative Practices
Levels: All Levels
Fee: $225 , STAP/EA Funds: Yes
Enrollment: Current: 8   (Min: 0, Max: 18)
Class Code: popmr-01

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Vitality 201: Finding and Sustaining Your Groove
Tue 02/12-03/12 12:00 PM-1:15 PM
Instructor: Linda Clever, MD
Location: 3160 Porter Drive, Crystal Springs Conference Room
BeWell Engagement or Berry

If you want to be excellent, enthusiastic and effective . . . and you want to catch your breath. If you want to have a sense of purpose and joy . . . and you want to be able to connect with colleagues, yourself, family and friends . . . If you want to keep all of the important balls in the air and learn some danger signals of overload . . . This is the right time to RENEW!

Our easy-going yet profound program will explore practical and powerful ways to refresh. We'll discuss values and how best to say "No" and "Yes" at the right times in your career and life. In our time together we'll also talk about the five characteristics of "fit" people, and how to define success. After this program, you will feel better able to find your groove and move ahead. Join in the inspiration and enjoyment!

Instructor: Linda Hawes Clever, MD, a Stanford graduate, former Associate Dean of Alumni Affairs, is Clinical Professor of Medicine at UCSF, and a member of the Institute of Medicine of the National Academy of Sciences. She founded not-for-profit RENEW 20 years ago, and is author of The Fatigue Prescription: Four Steps to Renewing Your Energy, Health and Life.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $200 , STAP/EA Funds: Yes
Enrollment: Current: 5   (Min: 10, Max: 14)
Class Code: vital-01

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NEW CLASS: WEBINAR: Care and Nutrition for Your Eyes
Mon 03/11 12:00 pm-1:00 pm
Instructor: Neda Moshasha
Location: At your computer/device
BeWell Berry

Every day, nearly every waking second, we depend on our eyes – to keep us safe, to keep us informed, to heighten our enjoyment of the world and people around us. Vision is our dominant sense, and the eye is one of the most important organs of the body, yet, many of us do not know how to protect and care for this vital asset.

Eye diseases such as macular degeneration and cataracts can lead to blindness or reduced vision. As many as 11 million people suffer from some sort of macular degeneration in the United States. The prevalence of blue light from electronic screens and devices, as well as UV light of the sun play an important role in formation of macular degeneration and cataracts.

Join us for this noon hour webinar discussing helpful medical and alternative methods for protecting your eyes and preventing age-related eye diseases. In this webinar, you will learn:
• The physiology of healthy vision and the changes that lead to macular degeneration and cataracts
• The effects of UV and blue light on our eyes and how they can cause certain eye diseases.
• Ways to protect against eye diseases by medical, environmental, and nutritional methods.

Instructor: Neda Moshasha, OD, has practiced primary care optometry for over 18 years. She received specialized training in glaucoma at Berkeley School of Optometry. Dr. Moshasha is founder and owner of HMB Optometry Family Eye Care in Half Moon Bay, CA. She takes a preventative approach when it comes to the eye diseases caused by aging and environmental factors.

Category: Healthy Living : Prevention & Medical Management
Levels: All Levels
Fee: $35 , STAP/EA Funds: Yes
Enrollment: Current: 41   (Min: 0, Max: 500)
Class Code: cfye-01

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NEW CLASS: WEBINAR: The Unsung Longevity Factor of Social Connection
Tue 02/12 12:00 pm-1:00 pm
Instructor: Amy Yotopoulos
Location: At your computer/device
BeWell Berry

This class is co-sponsored with the Stanford Center on Longevity

Our social lives are vital for our health, well-being and longevity. Research shows that loneliness and social isolation affects both physical and mental health, and is a risk factor for a variety of diseases. People who are socially isolated have mortality rates that are similar to smokers and twice the mortality rates of obesity. On the flip side, people who are optimally socially connected are happier, healthier and live longer. How can we make more health-enhancing social connections?

Join Amy Yotopolous from the Stanford Center on Longevity in this noon-hour webinar to learn about the risks of social isolation, the health benefits of social engagement, the role that technology plays in our social lives, and ways to increase meaningful connection. Ms. Yotopolous will focus on findings from the Center’s “Sightlines Project”, specifically, the 9 action steps to diversify your social network, build and maintain meaningful relationships, and increase group involvement.

Instructor: Amy Yotopoulos, MS, is the Director of the Mind Division at the Stanford Center on Longevity. She has over a decade of experience in researching the aging mind and body, developing innovative new businesses focused on the senior market, and in leading direct service organizations and providing hands-on caregiving to mature elders. She has appeared as a speaker at TEDx San Francisco, and keynoted at international conferences.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $35 , STAP/EA Funds: Yes
Enrollment: Current: 23   (Min: 0, Max: 300)
Class Code: socc-01

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Weight Management: The Journey Continues
Mon 02/04-03/11 5:30 pm-7:00 pm
Instructor: Linda Adler
Location: Psychiatry Building, Room 1211 (401 Quarry Road)
BeWell Engagement or Berry

Many of us are able to initiate lifestyle changes, but not all of us are successful at maintaining them. This is particularly true when it comes to weight loss: not because it’s necessarily difficult, but rather because so many of us aren’t aware of the key factors that lead to optimal success. This 6-week class will serve as a resource for participants who experience inevitable challenges but remain committed. You’ll learn to think more creatively about your weight loss, and learn new ways to build on your success to make it sustainable. We’ll cover lesser-known strategies, focus on your unique challenges, and have some fun in the process. Each class will focus on a specific theme where the instructor/mentor will provide new information designed to generate group discussion, discovery, and peer support.

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. She is eager to share both her personal experience and professional coaching background to help others achieve their goals.

Category: Healthy Living : Nutrition & Weight
Levels: All Levels
Fee: $250 , STAP/EA Funds: Yes
Enrollment: Current: 3   (Min: 0, Max: 12)
Class Code: wmbf-02

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 CLASS FULL Wellness Coaching - Debbie Balfanz, PhD
Wed Dates/Times: NA 8:00 am-10:00 am
Instructor: Debbie Balfanz, PhD
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 PhD, is the Group Behavior Change Program Manager for the the Stanford Health Improvement Program (HIP)and has been helping individuals make sustainable lifestyle changes since coming to HIP in 2002. 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.

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

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Wellness Coaching - Elizabeth Skolnik
Dates/Times: NA
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: 1   (Min: 0, Max: 4)
Class Code: well-04c

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Wellness Coaching - Jayna Rogers, MPH
Dates/Times: NA
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: 10)
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: 1   (Min: 0, Max: 2)
Class Code: well-04a

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Wisdom Therapy - All We Need Is Love, and Wisdom
Sat 02/09 9:00 am-5:00 pm
Instructor: Shani Robins PhD
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), 208 (291 Campus Drive)
BeWell Engagement or Berry

Relationships are beautiful, wonderful, and challenging! Developing life skills to love well and be happy can help us to enhance relationships, well-being, and avoid suffering. In this 1-day course, we will learn about and practice wisdom skills that have scientifically been found to enhance love and relationships. Skills such as mindfulness, emotional intelligence, empathy, compassion, gratitude, ego transcendence, and openness to experience have been empirically established as critical to having positive relationships. Other skills such as forgiveness and humor will also be presented and applied. Using multi-media visuals, short films, jokes and engaging activities this course is designed to be fun and practical.

Instructor: Shani Robins, PhD, is a licensed Psychologist, a National Institute of Mental Health Fellow, and pioneered the field of Wisdom Therapy. He is the founder and president of the Wisdom Therapy Institute https://www.wisdomtherapy.com.

Category: Healthy Living : Stress & Resiliency
Levels: All Levels
Fee: $200 , STAP/EA Funds: Yes
Enrollment: Current: 4   (Min: 0, Max: 30)
Class Code: wtr-01

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FREE WEBINAR: Atrial Fibrillation - Symptoms, Causes, and Treatments
Viewable: Any time
Instructor: Nitish Badhwar MD, Linda Ottoboni
Location: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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/device
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: At your computer/device
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: Emotional Intelligence A Crucial Tool to Manage Stress Effectively and Efficiently
Viewable: Any time
Instructor: Yann Meunier, MD
Location: At your computer/device
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.


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FREE WEBINAR: Getting in the Mood: How Diet Impacts Mental Well-being
Viewable: Any time
Instructor: Maryam Hamidi, MSc, PhD
Location: Clark Center, Room S361 (318 Campus Drive)
Not BeWell berry eligible

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.


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FREE WEBINAR: Getting Moving at Stanford: No Barriers!
Viewable: Any time
Instructor: Debbie Balfanz, PhD, Jayna Rogers
Location: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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 and 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: At your computer/device
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: At your computer/device
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: Pain Psychology - Harnessing the Power of the Mind for Pain Relief
Viewable: Any time
Instructor: Beth Darnall, PhD
Location: At your computer/device
Not BeWell berry eligible

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.


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FREE WEBINAR: Please, Don't Have a Seat!
Viewable: Any time
Instructor: Laura Putnam
Location: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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: At your computer/device
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.