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January 2022

Let’s Try This Again – A Fresh Take on Healthy Eating for the New Year

January 18 12:00 pm - 1:00 pm

This is the time of year when we make resolutions related to diet and exercise, but these new goals often fall short when we approach our resolutions with fad diets, internal and external weight bias, and unrealistic expectations of weight outcomes. Healthy eating does not have to be an overwhelming burden doomed to failure. With the right approach backed by scientific research, eating healthy is delicious, supports a healthy immune system, aligns with self-love, and is easier to adopt than…

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Gentle Reset – Embracing New Beginnings

January 20 12:00 pm - 1:00 pm

Our challenges do not disappear with the turn of a calendar, yet something about this time of year inspires a reset. How can we embrace the new beginning of a year while honoring the continued reality of our circumstances? This noontime webinar introduces principles of mindfulness and self-compassion as tools for meeting the moment. Through contemplative practice and reflective exercises, we begin to see clearly where we are and identify where we want to be. We set intentions based in…

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Virtual Author Talk: Traci Bliss on “Big Basin Redwood Forest”

January 20 2:30 pm - 3:30 pm

The epic saga of Big Basin began in the late 1800s when the surrounding communities saw their once “inexhaustible” redwood forests vanishing. Expanding railways demanded timber as they crisscrossed the nation, but the more redwoods that fell to the woodman’s axe, the greater the effects on the local climate. California’s groundbreaking environmental movement attracted individuals from every walk of life. From the adopted son of a robber baron to a bohemian woman winemaker to a Jesuit priest, resilient campaigners produced…

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Mindfulness-Based Stress Reduction (MBSR), January 20 – March 10

January 20 6:30 pm - 9:00 pm

Mindfulness Based Stress Reduction (MBSR) has long been considered the gold standard in stress reduction practices due to its documented success rate. Since 1979, more than 600 studies demonstrate the efficacy of combining mindfulness practice with gentle yoga and breath-based meditation to create this powerful evidence-based program. Join us for this 8-week online engagement class to develop your innate resources and abilities to respond effectively to stress, pain, and illness. The in-depth curriculum includes seven mindfulness practices and guided recordings,…

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Vision Board and Creative Intentions, January 21 – 28

January 21 12:00 pm - 1:30 pm

The New Year is a perfect time to get clear on what it is we want to create in our lives and in the world. One way to do this is with a vision board – a creative process of visualizing your intentions for growth using pictures, images, quotes, and affirmations. The power of visual intention has helped many people manifest their goals by keeping them vibrantly alive in a picture form. What we put our attention on grows, and taking…

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Welcome to BeWell’s New Platform

January 24 12:00 pm - 1:00 pm

Join us for a free webinar to learn about BeWell’s new platform for University employees and discover what it has to offer. We’ll explore how incentive points work, where to find your favorite BeWell resources, and important incentive deadlines. There will be plenty of time for Q&A, so you can have your questions answered and be on your way to wellness. This webinar is only available to Stanford University benefits-eligible employees. Instructors: Dominique Del Chiaro, Me.D, is the senior manager…

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Mindful Eating – Shift Your Relationship with Food by Eating with Intent, January 25 – February 15

January 25 12:00 pm - 1:30 pm

Mindful Eating is an awareness practice that helps you choose nutritious foods and manage your weight by learning to recognize and respect the hunger and satisfaction cues emanating from the body, not the mind. In this 4-week online class, we will practice mindful eating together, and you will receive information about how to choose food that is both pleasing and nourishing, how to feel satisfied after meals, and how mindful eating, once internalized, can shift your relationship with food forever.…

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Maximize Your Motivation

January 26 12:00 pm - 1:00 pm

Most of us want to live healthier lives, and information abounds on how to eat healthy, start an exercise program, and get better sleep. And yet despite good intentions, many of us struggle to achieve our health and well-being goals. In this noontime webinar, we will draw upon a combination of articles, books, and behavior science research to identify the factors that can stand in the way of our wellness goals and learn evidence-based strategies to create healthy lifestyle changes…

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Weight Management – Starting the Journey, January 26 – March 2

January 26 5:00 pm - 6:30 pm

This 6-week online engagement program will help you take the first steps in the process of changing life-long habits related to nutrition, physical activity, weight management, and stress management. Through setting and implementing small goals around lifestyle practices, you will begin to see sustainable improvements in your health, enjoy improved interpersonal relationships, and experience increased effectiveness at work. Each class will consist of individual health behavior goal setting, group discussion, and activities. All interested individuals are required to engage in…

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Science-Based Strategies to Support Your Immune System

January 27 12:00 pm - 1:00 pm

The immune system is a marvelously complex set of organs, cells, and chemicals that fight microbes every day. While there are many products, plans, and pills on the market claiming to boost the immune system, how can you know which remedies and lifestyle choices truly make a difference? In this noontime webinar, you will learn how to keep your immune system healthy based on scientific evidence, not just blogs or urban legend. Understand how the immune system changes as we…

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Loving Your Body While Striving for Change

January 31 12:00 pm - 1:00 pm

Each day we can find inspiration calling us both to love and accept our body as it is and also to strive to make changes to be our best self. How can we embrace both of these empowering messages – without making ourselves crazy? In this noontime webinar, you will learn how to call on your drive and discipline for positive change while also being compassionate and accepting of how things are in the present moment. We will explore how…

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February 2022

Compassion as Emotional Weightlifting – How and When to Put the Bar Down

February 1 2:00 pm - 3:15 pm

It is natural to want to help someone who is suffering, but sometimes we may struggle as we try to support others through difficulties, grief, and trauma. This can be especially true for caregivers. How can we be there for others without internalizing their suffering and allowing it to harm us? Please join us in this online session to share strategies for proper and sustainable emotional “heavy-lifting” as well as when and how to take breaks and shift our attention…

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Simple Steps to Improve Your Comfort at Work

February 2 12:00 pm - 1:00 pm

Whether working on campus, at home, or at the local coffee shop, it is important to set up your computer workstation to allow for neutral postures and take adequate rest breaks. The cumulative effect of doing computer-related tasks whether using a desktop, laptop, cell phone, or tablet may increase the risk of chronic neck, shoulder, and back injuries as well as repetitive stress injuries of the hands and wrists. If you want to learn how to prevent work related aches,…

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A Comprehensive Approach to High Blood Pressure – It’s About More than Drugs

February 3 12:00 pm - 1:00 pm

High blood pressure, also known as hypertension, affects nearly half of American adults. If left untreated, high blood pressure can lead to many adverse health effects, including heart attack, kidney disease, and stroke. Because the symptoms of high blood pressure are hard to detect, it is sometimes called the “silent killer.”  In this free noontime webinar, you will learn about the evolving definition of what constitutes high blood pressure and explore non-drug strategies that can be combined with medications to…

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Breathing for Improved Health and Well-Being

February 4 12:00 pm - 1:00 pm

The simple act of breathing is something we all do every day, yet most of us give it little to no thought. Both ancient wisdom and modern research indicate that breathing is much more than simply delivering oxygen to the body; how we breathe can have profound effects on our mind, body, and spirit. In this noontime webinar, we will discuss the mind/body connection of breathing and learn how habitual breathing patterns and responses to stress can increase symptoms like…

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Eat Well for Life – Practical Tools to Increase Your Healthspan, February 4 – 18

February 4 2:00 pm - 3:15 pm

It is quite apparent that our bodies change as we age – we can look in a mirror and notice that! However, it is less apparent what foods we should consume, and what we should avoid, to best support our changing bodies. In this three-part on-line class, you will learn the science of how the brain and body change as we age and the important role that nutrition plays in slowing down age-related decline and mitigating the risk of age-related…

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Why Calories Don’t Count – How We Got the Science of Weight Loss Wrong

February 7 12:00 pm - 1:00 pm

Calorie counting has become a pervasive part of the weight loss industry. As consumers, we encounter calories on our food labels and restaurant menus, and we often  treat these numbers as gospel, obsessively counting and cutting to reach some magical threshold. But what if there is more to the story than just a calorie? In this practical and entertaining webinar, you will learn how the science challenges this conventional model and why all calories are not created equal. We will…

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Partner Shiatsu for Hands and Feet

February 7 5:15 pm - 6:15 pm

Shiatsu is a Japanese form of bodywork using the thumbs, fingers, palms, and elbows to apply pressure to the acupuncture meridians of the body. The pressure relieves stress by dissipating muscle tension and allowing the flow of energy through the body. The repetitive stresses of work are calmed and eliminated, increasing productivity and health. In this online class, you will work in pairs at home while seated on a comfortable couch or two chairs, practicing the principles of good alignment…

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Writing to Heal from Grief and Loss, February 8 – March 1

February 8 6:45 pm - 8:15 pm

You can’t always control what happens in your life, but you do have control over how you tell your story. Research has shown that expressive writing can help us make sense of unexpected and unimaginable events in our lives and reduce our stress, improve our physical and mental health, and increase our sense of well-being. This 4-session online engagement class offers a creative space to explore and process the grief you may be experiencing due to the loss of a loved…

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Sleep Your Way to Health and Happiness

February 9 12:00 pm - 1:00 pm

Good sleep is critical to a healthy lifestyle. Studies have shown that poor sleep is linked to higher body weight, greater risk of heart disease, stroke, type 2 diabetes, inflammation, and depression, while good sleep can improve concentration and productivity, athletic performance, and immune function. Yet for many of us, a good’s night sleep remains an elusive dream. One study by the CDC found that more than a third of American adults are not getting enough sleep or good quality…

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Mindful Self-Compassion, February 10 – March 17

February 10 12:00 pm - 1:30 pm

Most of us feel compassion for our close friends when they are struggling. What would it be like to receive the same caring attention from yourself when you needed it most? All that’s required is a shift in attention – recognizing that as a human being, you, too, are a worthy recipient of compassion. This 6-session online engagement course draws on the skills of mindfulness and focuses on developing the resource of self-compassion to enhance our capacity for emotional well-being.…

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Frederick Law Olmsted: Designing America

February 10 2:00 pm - 3:00 pm

Apr. 26, 2022, marks the 200th anniversary of the birth of Frederick Law Olmsted, the master designer of public parks and a founder of the field of landscape architecture. Join historian and filmmaker Laurence Cotton (originator of and consulting producer to the PBS special Frederick Law Olmsted: Designing America) as he does a deep dive into the remarkable life and career of the Renaissance-man Olmsted — writer, philosopher, social reformer, advocate for the preservation of natural scenery and creator of some…

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Take Charge! – Guided Advance Care Planning, February 10 – 17

February 10 4:00 pm - 6:00 pm

What matters most to you? If you were facing serious illness, what kind of care would you want? If you couldn’t speak for yourself, who would? Planning for your future care can bring peace of mind – to you and your loved ones. Advance care planning is a process that helps you decide and document what kind of care you would want – and what kind you would not want – if you have a health crisis and are not…

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The Art of Snacking

February 11 12:00 pm - 1:00 pm

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

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Diet and the Microbiome – Should You Be Including Prebiotics and Probiotics?

February 14 12:00 pm - 1:00 pm

A hot topic in the personal health area is the microbiome. Tests are advertised, some even requiring a poop sample. Claims are made. Prebiotic and probiotic products are being developed and sold. Where is the science behind all of this? Some of that science is coming from our Stanford campus. Professors Justin Sonnenburg and Christopher Gardner recently published the findings of their study on the effects of adding FErmented or FIber-rich FOods (Fe-Fi-Fo) on the gut microbiome and on levels…

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