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Awaken Your Natural Voice
Wed 10/10-11/07 12:00 pm-1:00 pm
Instructor: Deanna Anderson
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), Room 308 (291 Campus Drive)
BeWell Berry

As we age we can begin to experience a decline in our vocal quality. Our voices may be raspier, thinner and we may get out of breath more easily. Sometimes our voices deepen and we lose the ability to touch those sweet higher notes in speaking and singing.

In this 5-session class, you will learn a series of integrated breath/movement and vocal techniques that can help you rediscover your natural and free voice. This pleasurable and relaxed process will invite your whole body to release the natural vitality and resonance of your voice. You will discover new depth, range, and expressiveness to your vocal quality. The valuable techniques you learn in this course can be practiced just 10 minutes a day to help you continue to improve the health and quality of your voice. Awaken Your Natural Voice will give you the confidence and ease that you need for meaningful communication whether you are a business presenter, performer, parent, friend, or teacher.

Instructor: Deanna Anderson, is a dancer, actor and movement therapist. Her training includes professional certification in the Expressive Actor Method, which synthesizes acting, voice and movement into a unified method for development.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $150 , STAP/EA Funds: Yes
Enrollment: Current: 7   (Min: 0, Max: 30)
Class Code: anv-01

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Knowing and Using Your Strengths
Thu 10/25 12:00 pm-1:30 pm
Instructor: Patty de Vries, MS
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), Rm 208 (291 Campus Drive)
BeWell Berry

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

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


Join us to:

Learn the difference between talents and strengths

Identify ways to develop your talents into strengths

Find ways to use your talents each day and support others to do the same


As a part of this course, participants will receive a code for the Clifton StrengthsFinder assessment. Participants are asked to complete this 45-minute online assessment prior to class. The tool identifies your top five talents from the list of 34 potential strengths. Please bring this list of your top 5 strengths to class.


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


Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $65 , STAP/EA Funds: Yes
Enrollment: Current: 18   (Min: 10, Max: 30)
Class Code: kuys-01

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Life's Purpose Workshop: Exploring Purpose for Health, Happiness, and Longevity
Fri 10/05-11/02 12:00 pm-1:15 pm
Instructor: Jayna Rogers, Susan Saba MPH
Location: Health Research & Policy, Redwood Building (HRP), T116 (150 Governor's Lane)
BeWell Engagement or Berry

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

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

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

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 : Health Enrichment
Levels: All Levels
Fee: $200 , STAP/EA Funds: Yes
Enrollment: Current: 9   (Min: 0, Max: 15)
Class Code: lpw-01

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Oh, For A Good Night's Sleep: Using Mindfulness to Regulate Your Sleep and Your Life
Thu 10/11-10/25 5:30 pm-6:45 pm
Instructor: Patty McLucas
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), Room 304/305 (291 Campus Drive)
BeWell Berry

Discover how the simple practice of mindfulness can help transform your lifestyle habits to set the stage for a peaceful night's sleep. In this 3-session class, we will review core aspects of wellness - sound sleep, stress reduction, consistent exercise, and healthy eating - and learn how the quality of these fundamental activities affects each moment of our day. Experience guided meditations that will help you feel better and improve your ability to cope with the typical stressors of daily life. You will learn current guidelines for good sleep hygiene and the most common causes of difficulty falling asleep or nighttime wakefulness. Class activities will include goal setting for implementing healthy sleep habits, tracking sleep patterns, and assessing results.

Instructor: Patty McLucas, Director 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.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $120 , STAP/EA Funds: Yes
Enrollment: Current: 5   (Min: 0, Max: 20)
Class Code: gns-01

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 CLASS FULL Personalized Fitness Design – Cecille Tabernero
Dates/Times: NA
Instructor: Cecille Tabernero
Location: TBD
BeWell Berry


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

Please note: The first session is 1-hour followed by two 45 minute sessions. You will be contacted within 5 days of registration for scheduling.

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

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

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 CLASS FULL Personalized Fitness Design – Maia Tamanakis
Dates/Times: NA
Instructor: Maia Tamanakis
Location: TBD
BeWell Berry


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

Please note: The first session is 1-hour followed by two 45 minute sessions. You will be contacted within 5 days of registration for scheduling.

Instructor: Maia Tamanakis has over 15 yrs of experience in personal fitness and is also an experienced wellness coach with certifications in personal training, wellness coaching, and behavior change from the American Council on Exercise and Wellcoaches. She has been a BeWell coach for over two years and loves supporting others in their journey towards personal transformation and optimal well-being.

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

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Reiki Energy Healing Level 1
Sat 10/13 9:30 am-5:00 pm
Instructor: Linda Alderman
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), Room 208 (291 Campus Drive)
BeWell Berry

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

Level 1: The history, benefits and principles that guide the practice of Reiki will be introduced. You will learn the basic hands-on healing positions and how to receive an energetic attunement. The human bio-energy field and techniques of energy perception, cultivation, grounding and clearing will be discussed and experienced. Students will practice self-healing and giving and receiving Reiki sessions to classmates. Your level 1 certificate allows you to advance to Level 2 Reiki training when desired.

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

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $200 , STAP/EA Funds: Yes
Enrollment: Current: 4   (Min: 0, Max: 10)
Class Code: rh-01

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Reiki Energy Healing Level 2
Sat 11/10 9:30 am-5:00 pm
Instructor: Linda Alderman
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), Room 208 (291 Campus Drive)
BeWell Berry

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

Level 2: You will learn to focus and develop your Reiki healing energy using three mantras and symbols: the Power symbol, the Mental/Emotional symbol and the Distance Healing symbol. Three additional attunements will be provided that expand your abilities and energetic awareness. Full treatment protocols will be discussed. You will learn how to use Reiki to assist people, places and global situations remotely, beyond present time and space. Level 1 Reiki certification (any lineage) is a prerequisite.

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


Category: Healthy Living : Health Enrichment
Levels: Intermediate Advanced
Fee: $225 , STAP/EA Funds: Yes
Enrollment: Current: 3   (Min: 0, Max: 6)
Class Code: rh-02

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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. She teaches "Feldenkrais, an Antidote to RSI, Back, Neck and Shoulder Tension", for HIP, fel-01.


Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $325 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 2)
Class Code: sccs-03

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Sitting Comfortably at Your Computer Station - Individual Session
Dates/Times: NA
Instructor: Jean Elvin
Location: 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. She teaches "Feldenkrais, an Antidote to RSI, Back, Neck and Shoulder Tension," for HIP, fel-01.


Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $110 , STAP/EA Funds: Yes
Enrollment: Current: 4   (Min: 0, Max: 15)
Class Code: sccs-02

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ONLINE: 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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Spinefulness Plus: Focus on Knees
Fri 10/12-11/16 1:00 pm-2:00 pm
Instructor: Jenn Sherer
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), Room 203/204 (291 Campus Drive)
BeWell Berry

Are you plagued by chronic tension, stress, aches or pains? Are you fit, but injured? Whether you are a high performance athlete or someone who sits all day, having your bones work for you, instead of against you, can relieve pain and allow your body to regain its natural strength and efficiency. In the first 4 weeks of this 6-week class, we will examine alignment while sitting, standing, bending, and walking. You will learn to sense the interplay between muscle tension and bone alignment in all of these activities. Simple, yet profound changes will help you find and keep your "spinefulness". This class is great for beginners or those ready to take their posture awareness to the next level.

In the last 2 sessions of this class, we will focus in on the knees. Do your knees talk to you with clicks, creaks, pops, or just cry “ouch” with every step? Is it hard to get up and down or climb stairs? Learn how applying “spinefulness” skills and using your leg muscles in complimentary support can bring relief to tired and painful knees.

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

Instructor: Jenn Sherer, BS, owns and runs Spinefulness Studio in Palo Alto. Spinefulness freed her of the ailments that made her feel old: chronic shoulder, neck, knee, bunion and back pain. Now, she champions Spinefulness as a practical non-invasive way to resolve muscular skeletal pains and as a way to increase overall wellness.


Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $225 , STAP/EA Funds: Yes
Enrollment: Current: 6   (Min: 0, Max: 20)
Class Code: spinek-01

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Tending Your Fall Garden
Mon 10/15-10/29 5:30 pm-7:00 pm
Instructor: Anna Lee
Location: O'Donohue Family Stanford Educational Farm (Oak Road)
BeWell Berry

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

Plant your winter garden this fall! Gardening provides a wholesome activity that promotes the health of both mind and body. Experiencing the contemplative activities of gardening and interacting with nature can help one to relax, unwind, reflect and restore. And not least, gardening nourishes us with fresh vegetables and fruits. Join us in this 3-session class at the O'Donohue Stanford Educational Farm at this very transitional time of the year where we can still enjoy and be inspired by autumn's bounty around us while we prepare the soil and ourselves for another healthy season.

You will learn:
*how to grow winter vegetables and about crop rotation throughout the seasons to maintain healthy garden beds.
*to enhance the harmonious experience of connecting with nature by practicing mindfulness in the garden.

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

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $135 , STAP/EA Funds: Yes
Enrollment: Current: 1   (Min: 0, Max: 12)
Class Code: garden-01

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The Gokhale Method: No More Aches and Pains
Sun 11/04 9:30 am-4:30 pm
Instructor: Esther Gokhale
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), Room 208 (291 Campus Drive)
BeWell Berry

Improving posture and movement is one of the simplest and most powerful ways of reducing pain, elevating mood, and improving performance. The Gokhale Method uses personalized coaching and cutting-edge technology to transform the way you sit, stand, walk, and exercise.

You will use the recently invented Gokhale Spine Tracker™ wearable to get a real-time read of the shape of your spine as you learn improved ways to be in your body. Attain a new level of wellness and enjoy a fascinating journey into the anthropology, history, and anatomy of human structure and movement.

The workshop is taught by two qualified Gokhale Method teachers and capped at 20 students, allowing for lots of hands-on guidance and individualized feedback. Each participant receives a private online follow-up session with Monisha White, a PDF copy of Gokhale's "8 Steps to a Pain-Free Back", a streamable version of "Back Pain: The Primal Posture Solution", and a Stretchsit® cushion.

Class format: 3 hour morning instruction, a bring-your-own-lunch discussion hour, 3 hour afternoon instruction.

Instructors: Esther Gokhale, creator of the Gokhale Method. (www.GokhaleMethod.com). She is the author of "8 Steps to a Pain-Free Back".
Monisha White, qualified Gokhale Method teacher. Ms. White is a recent Stanford graduate (B.S. in computer science) and Esther's youngest child. Being raised with the Gokhale Method has enriched her life and kept her natural posture intact.


Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $545 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 20)
Class Code: gokn-02

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The Gokhale Method: No More Aches and Pains
Sat 10/06 9:30 am-4:30 pm
Instructor: Esther Gokhale
Location: Li Ka Shing Center for Learning and Knowledge (LKSC), Room 208 (291 Campus Drive)
BeWell Berry

Improving posture and movement is one of the simplest and most powerful ways of reducing pain, elevating mood, and improving performance. The Gokhale Method uses personalized coaching and cutting-edge technology to transform the way you sit, stand, walk, and exercise.

You will use the recently invented Gokhale Spine Tracker™ wearable to get a real-time read of the shape of your spine as you learn improved ways to be in your body. Attain a new level of wellness and enjoy a fascinating journey into the anthropology, history, and anatomy of human structure and movement.

The workshop is taught by two qualified Gokhale Method teachers and capped at 20 students, allowing for lots of hands-on guidance and individualized feedback. Each participant receives a private online follow-up session with Monisha White, a PDF copy of Gokhale's "8 Steps to a Pain-Free Back", a streamable version of "Back Pain: The Primal Posture Solution", and a Stretchsit® cushion.

Class format: 3 hour morning instruction, a bring-your-own-lunch discussion hour, 3 hour afternoon instruction.


Instructors: Esther Gokhale, creator of the Gokhale Method. (www.GokhaleMethod.com). She is the author of "8 Steps to a Pain-Free Back".
Monisha White, qualified Gokhale Method teacher. Ms. White is a recent Stanford graduate (B.S. in computer science) and Esther's youngest child. Being raised with the Gokhale Method has enriched her life and kept her natural posture intact.


Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $545 , STAP/EA Funds: Yes
Enrollment: Current: 3   (Min: 0, Max: 20)
Class Code: gokn-01

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Traditional Oriental Medicine Self-Care Principles and Practices
Mon Tue Wed Thu Fri 10/22-10/26 5:45 pm-7:00 pm
Instructor: Luca Moschini
Location: Health Research & Policy, Redwood Building (HRP), Rm T138B (150 Governor's Lane)
BeWell Engagement or Berry

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

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

PLEASE NOTE: This is a M-F course, October 22-26, in the evening from 5:45-7:00pm

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

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $200 , STAP/EA Funds: Yes
Enrollment: Current: 8   (Min: 0, Max: 16)
Class Code: tom-01

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

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

What is wellness coaching?

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

What wellness coaching is NOT.

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

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

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

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

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Wellness Coaching - Elizabeth Skolnik
Dates/Times: NA
Instructor: Elizabeth Skolnik
Location: At your computer/device
BeWell Berry

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

What is wellness coaching?

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

What wellness coaching is NOT

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

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

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

Appts: Wednesdays, 3:00

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: $275 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 10)
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: 2)
Class Code: well-04d

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

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

What is wellness coaching?

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

What wellness coaching is it NOT

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

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

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

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

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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: Getting Moving at Stanford: No Barriers!
Viewable: Any time
Instructor: Debbie Balfanz, 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: 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: 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: 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: 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: 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: 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: 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: 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: 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.