Contemplative Practices
Intro to Mindfulness-Based Stress Reduction (MBSR)
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.

Category: Healthy Living : Contemplative Practices

Environmental Health
Dozens of Dirty Dozens: Reducing Hidden Toxins in Your Everyday Life
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.

Category: Healthy Living : Environmental Health

Health Enrichment
Change it Up! Research-based Tools to Help Achieve Your Change Goals
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.

Category: Healthy Living : Health Enrichment

Getting Moving at Stanford: No Barriers!
Instructor: Debbie Balfanz, PhD
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.

Category: Healthy Living : Health Enrichment

Introduction to Ayurvedic Medicine
Instructor: Geetanjali Chakraborty
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.


Category: Healthy Living : Health Enrichment

Memory Like an Elephant: Foods that Boost Cognition
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.

Category: Healthy Living : Health Enrichment

Movement Versus Exercise: What is the DIFFERENCE and why does it MATTER?
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.

Category: Healthy Living : Health Enrichment

Own Your Workout
Instructor: Amanda Perez
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.

Category: Healthy Living : Health Enrichment

Own Your Workout - Part 2
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.

Category: Healthy Living : Health Enrichment

Please, Don't Have a Seat!
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.

Category: Healthy Living : Health Enrichment

RENEW: Finding Focus; Staying Focused
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.


Category: Healthy Living : Health Enrichment

Sleep and Common Sleep Problems
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.

Category: Healthy Living : Health Enrichment

Sleep and Why it is Sometimes Elusive
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.

Category: Healthy Living : Health Enrichment

Sleep: from A to Zzzz
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.

Category: Healthy Living : Health Enrichment

The Ins and Outs of Advance Healthcare Planning
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.

Category: Healthy Living : Health Enrichment

The Menstrual Cycle: What's Normal/What's Not Across The Lifespan
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.


Category: Healthy Living : Health Enrichment

Training Camp for Your Brain
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.

Category: Healthy Living : Health Enrichment

Why Sweat It? What's so HOT about Menopause in 2017
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.

Category: Healthy Living : Health Enrichment

Nutrition & Weight
5K and Beyond - Sport Nutrition Recommendations for Better Race Results
Instructor: Marlon John
Location: At your computer/device
Not BeWell berry eligible

Gels, bars, and protein shakes, oh my! How can you power your race effectively, avoiding the pitfalls of the "bonk" and stomach issues? Most endurance runners, from beginner to professional, often lack a solid nutrition plan to support their training and race day regimen.
In this webinar, you will learn sports nutrition strategies and guidelines based on the latest science, to optimize your 5K or other extended endurance endeavor. This class will take into consideration individual body weight to determine carbohydrate, protein, and fat fuel intake, as well as optimal fluid-replacement strategies. An effective nutrition plan can turbo charge your training and get your diet "up to speed".

Instructor: Marlon John, MPH, is the Lead BeWell Coach and the Physical Activity Coordinator for the 10X for Wellness program at the Stanford Graduate School of Business.


Category: Healthy Living : Nutrition & Weight

Cocaine in my Cookies - How Addictive is Sugar?
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.

Category: Healthy Living : Nutrition & Weight

Is a Calorie Always a Calorie?
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.

Category: Healthy Living : Nutrition & Weight

Nutrition and Wellness During Pregnancy
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.

Category: Healthy Living : Nutrition & Weight

Nutrition Controversies: Continuing the Conversation
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.

Category: Healthy Living : Nutrition & Weight

Nutrition Hacks: Tips for Eating 10% Healthier for the Over-scheduled
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.

Category: Healthy Living : Nutrition & Weight

Salt: How it Impacts Our Health
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.

Category: Healthy Living : Nutrition & Weight

The Secret Society: Part 1 Breaking Out of the Norm
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.

Category: Healthy Living : Nutrition & Weight

The Secret Society: Part 2 - The Grocery List
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.

Category: Healthy Living : Nutrition & Weight

The Secret Society: Part 3 The Tools
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.

Category: Healthy Living : Nutrition & Weight

Time Saving Tricks to Make Healthy Homemade Cooking a Breeze
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.

Category: Healthy Living : Nutrition & Weight

Tools for Healthy Eating Habits
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.

Category: Healthy Living : Nutrition & Weight

Trust Your Gut - High Fiber, Microbes and Your Health
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.

Category: Healthy Living : Nutrition & Weight

Prevention & Medical Management
Atrial Fibrillation - Symptoms, Causes, and Treatments
Instructor: Nitish Badhwar MD
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.

Category: Healthy Living : Prevention & Medical Management

Butter is Not Back! A Scientific Review of the Impact of Saturated Fats vs "Good Fats" on our Arteries
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.

Category: Healthy Living : Prevention & Medical Management

Colorectal Cancer Prevention: What We All Should Know
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.

Category: Healthy Living : Prevention & Medical Management

Don't Let the Monsters Out of the Closet! How to Prevent Diabetes
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.

Category: Healthy Living : Prevention & Medical Management

Happy Liver, Happy Life: Two tests that can save your life from liver cancer
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.

Category: Healthy Living : Prevention & Medical Management

Hypertension: Improving Control One Lifestyle Change at a 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.

Category: Healthy Living : Prevention & Medical Management

Improve Your Cholesterol Profile Without Drugs
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.

Category: Healthy Living : Prevention & Medical Management

Newest Breakthroughs on Nutrition and Cancer Prevention
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.

Category: Healthy Living : Prevention & Medical Management

Non-medication Tips and Trick to Prevent and Control Hypertension
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.


Category: Healthy Living : Prevention & Medical Management

Pain Psychology - Harnessing the Power of the Mind for Pain Relief
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.

Category: Healthy Living : Prevention & Medical Management

Pre-Diabetes - What does it mean and how to prevent type-2 diabetes
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

Category: Healthy Living : Prevention & Medical Management

Preventing Diabetes
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.

Category: Healthy Living : Prevention & Medical Management

Preventing Liver Cancer
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.

Category: Healthy Living : Prevention & Medical Management

Smoking Cessation: An Integrated Approach
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.

Category: Healthy Living : Prevention & Medical Management

The Best Diet Ever!
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

Category: Healthy Living : Prevention & Medical Management

The New Cholesterol Guidelines - Do They Apply to Me?
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.

Category: Healthy Living : Prevention & Medical Management

Women and Heart Disease
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.

Category: Healthy Living : Prevention & Medical Management

Stress & Resiliency
Emotional Intelligence A Crucial Tool to Manage Stress Effectively and Efficiently
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.

Category: Healthy Living : Stress & Resiliency

Getting in the Mood: How Diet Impacts Mental Well-being
Instructor: Maryam Hamidi, MSc, PhD
Location: Clark Center , Room S361
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.

Category: Healthy Living : Stress & Resiliency

Preventing Burnout
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.

Category: Healthy Living : Stress & Resiliency