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

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

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


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


Category: Healthy Living : Nutrition & Weight
Levels: All Levels
Fee: $100 , STAP/EA Funds: Yes
Enrollment: Current: 18   (Min: 0, Max: 50)
Class Code: ftnut-01

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ONLINE: Kurbo – Simple "traffic-light" weight loss program
Dates/Times: NA
Instructor: Kurbo Personal Coach
Location: your computer or smart phone
BeWell Engagement or Berry

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

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



Category: Healthy Living : Nutrition & Weight
Levels: All Levels
Fee: $225 , STAP/EA Funds: Yes
Enrollment: Current: 56   (Min: 0, Max: 500)
Class Code: kurbo-30

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

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

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

Category: Healthy Living : Nutrition & Weight
Levels: All Levels
Fee: $50 , STAP/EA Funds: Yes
Enrollment: Current: 23   (Min: 0, Max: 50)
Class Code: nuth-01

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

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

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

Category: Healthy Living : Nutrition & Weight
Levels: All Levels
Fee: $250 , STAP/EA Funds: Yes
Enrollment: Current: 6   (Min: 0, Max: 10)
Class Code: pmwl-04

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


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

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

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


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

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

Category: Healthy Living : Nutrition & Weight
Levels: All Levels
Fee: $275 , STAP/EA Funds: Yes
Enrollment: Current: 11   (Min: 0, Max: 10)
Class Code: pnc-04a

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


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

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

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


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

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


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Instructor: Joyce Hanna, MA, MS, Associate Director of HIP, exercise physiologist and nutritionist.

Category: Healthy Living : Nutrition & Weight
Levels: All Levels
Fee: $40 , STAP/EA Funds: Yes
Enrollment: Current: 30   (Min: 0, Max: 30)
Class Code: usw-01

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

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

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


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

Assuming you have at least a vague idea of what a calorie is, you are probably aware that one way or another too many of these mysterious calories must be contributing to the 2/3 of Americans that are either overweight or obese. If you eat more calories than you spend, you gain weight. To lose weight, just the opposite, right? It doesn’t matter if those calories come from bread or butter or beef, or does it? Does celery really have negative calories? What about those zero calorie artificial sweeteners? All of this and suggestions for choosing the best calories for optimal health and weight control will be discussed.


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


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

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


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

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


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

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

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

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

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


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

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


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

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


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


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

For you to prevent or reverse disease and weight gain you must begin to reshape how you see food. You may have to reject much of what you know about food and begin to access "real food" that promotes health and well-being. There are a lot of factors that play into why we make the choices we make, from societal cues to simply knowing what foods to eat or avoid. In this 3-part webinar, you will learn how to recognize our deadly societal eating norms, identify healthful foods, and develop the tools to live in the secret society of health. Part 2: The Grocery List: What should be on my shopping list and what shouldn’t be.


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


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

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


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


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

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


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

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


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

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


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

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

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

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