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Winter Quarter

Winter Catalogues
Now Available
Registration Opens Dec 04
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This Winter, select Continuing Studies courses will be Berry-eligible for employees participating in Stanford’s BeWell program.
**In order to receive a Berry, students must take the course for Credit or a Letter grade.** Students will be asked to choose the credit option during the registration process. The Continuing Studies program will report student attendance to the BeWell office at the conclusion of the quarter. And, as always, all Continuing Studies courses are STAP-fund eligible.  
Winter courses that are Berry-eligible include: 

Course: Diet and Gene Expression: You Are What You Eat (BIO 03 W)
Instructor: Lucia Aronica, Postdoctoral Researcher in Epigenetics and Nutrition, Stanford School of Medicine
Schedule: 5 weeks, January 29 – March 2, 1 unit, $330
Format: Online course

We tend to think that good genes make us thin and healthy, whereas bad genes make us fat and sick. But what if we could turn our “good” genes on and our “bad” genes off, and improve our overall health, by making the right dietary and lifestyle choices? The science of epigenetics suggests we can do that.
In this course, we will provide an introduction to epigenetics, the study of how lifestyle factors can change gene activity without actually modifying the underlying DNA. With that basic foundation in place, students will then discover how food in particular is a powerful signal to our genes that can have a positive impact on our metabolism, longevity, and mental well-being. Along the way, we will specifically explore basic concepts in nutrigenomics, the study of how gene expression can be modified by certain nutrients and bioactive food compounds. We will have live question-and-answer sessions on this topic with two of the world’s leading scientists in this field, Professor Randy Jirtle and Professor Michael Skinner. Using the information covered in this course, along with data gleaned from personal DNA testing (e.g., 23andMe, AncestryDNA, and Genos), students will be able to design a personalized nutrition action plan to positively impact their gene expression.

This is an online course. While necessarily structured differently from an on-campus classroom course, this course maintains a similar level of instructor engagement through videos, interactive exercises, and discussion with fellow students, as well as optional online video conferencing sessions. 

Learn more > https://continuingstudies.stanford.edu/courses/liberal-arts-and-sciences/diet-and-gene-expression-you-are-what-you-eat/20172_BIO-03-W

Course: New Year, New Metabolism (SCI 45)
Instructor: Clyde Wilson, Research Associate, Biochemistry, UCSF
Schedule: 9 weeks, January 18 – March 15, 2 units, $570
Format: On-campus course

Metabolism, or the rate your body burns calories, is directly related to health, fitness, and weight loss. A low metabolism can make it harder to achieve all three. Nutrition, movement and exercise, sleep, and stress all have an impact on your metabolism, and research provides us substantial guidance on how to manage this impact to our benefit.
In this course, we will begin with the theory and application of the core components of exercise (cardiovascular, interval, and strengthening) plus the three “Ws” of nutrition (what you eat, when you eat, and water). We will then discuss the fundamental concepts of how to adjust exercise and nutrition to raise metabolism, guiding you in designing and coordinating exercise and nutrition so that they are mutually supportive. This avoids the potential irony of exercise actually reducing your health, performance, or ability to lose weight. The course will also examine how exercise and nutrition impact stress hormones and sleep, since these aspects of our lives are critically dependent on each other. Through weekly homework assignments, each student will develop a comprehensive personal plan for rejuvenating their metabolism from the ground up. This course is geared toward anyone who wonders why their exercise has hit a plateau, why they can’t lose weight in spite of exercising more and eating fewer calories, or why some aspects of their health have worsened even as they try to improve them.
No scientific background is required; however, this course is based on in-depth examination and discussion of scientific findings relevant to the course topic, with homework focused on their application. 

Learn more > https://continuingstudies.stanford.edu/courses/liberal-arts-and-sciences/new-year-new-metabolism/20172_SCI-45

Course: The Roadmap to 100: The Science of Living a Long Life (BIO 05)
Instructor: Walter Bortz, Adjunct Clinical Professor, Emeritus, Stanford School of Medicine
Schedule: 10 weeks, January 17 – March 21, 2 units, $460
Format: On-campus course

A bonanza of life lessons emerges from new knowledge about what aging is all about. In fact, virtually everything we thought about aging until now has been wrong. Just as the insights into the world of DNA revealed the hidden nature of life’s beginnings, so too the science of growing older is changing our understanding of the full map of human life.
In this course, you will learn what aging is and is not. You will learn the basic science of aging, its pace, its space, its span, its dynamics, its true timeline, its telomeres, and much more. You will learn about the impact of nutrition, attitude, and exercise on the basic processes of aging; ways to avoid heart disease, cancer, diabetes, arthritis, and cognitive decline; and how to use (and not use) the medical system. And, most important, we will focus on how to find meaning in older age and preserve your intellect, creativity, sexuality, and sense of flow, while also contemplating how to die, and how not to die. Since we have options when it comes to the path our lives take, the choices we make must be well informed.

Learn more > https://continuingstudies.stanford.edu/courses/liberal-arts-and-sciences/the-roadmap-to-100-the-science-of-living-a-long-life/20172_BIO-05

Course: The Art and Science of Relationships: Conversations About Connecting, Courage, and Compassion (WSP 287)
Instructors: Carole Pertofsky, Director, Stanford Wellness and Health Promotion Services, Vaden Health Center; Daniel Ellenberg, Leadership Coach
Schedule: Saturday, March 3, $225
Format: On-campus course

How would your life be different if your relationships were more consistently fulfilling and supportive? Cultivating courage and compassion helps develop relationships that are rooted in trust, honesty, joy, gratitude, strength, and vitality. Most of us share this vision, but the demands and hectic pace of our complex lives, as well as our own defenses, often distract us. We define living courageously and compassionately as the willingness to skillfully express a core value, such as being authentic, despite experiencing an emotional risk in the process. Life affords us many such opportunities. For example, when we are hurt or angered by the words or actions of a friend or lover, how can we skillfully express ourselves to the other?
In this course, we will explore the skills and tools that support having potentially challenging conversations, and skillfully expressing courage with compassion and effectiveness—all for the purpose of creating relationships that truly work. Drawing from the fields of positive, existential, and evolutionary psychology, we will understand and appreciate the vital keys to thriving relationships. The course will include a combination of lectures, class participation, and small-group exercises. We will focus on personal relationships; however, the principles and practices equally apply to collegial relationships. The course is designed for those with either a personal or professional interest in relationships.
Credit for this short course is not available. Students wishing to earn a Be Well Berry must obtain a Certificate of Attendance from the instructor at the end of the workshop.

Learn more > https://continuingstudies.stanford.edu/courses/professional-and-personal-development/the-art-and-science-of-relationships-conversations-about-connecting-courage-and-compassion/20172_WSP-287

Course: Playful Mindfulness (PDV 103)
Instructor: Ted DesMaisons, Founder and Principal, ANIMA Learning
Schedule: 6 weeks, January 17 – February 28, 1 unit, $365
Format: On-campus course

The fast-paced demands of our current world often leave us breathless and frustrated. Mindfulness—paying attention to the present moment with curiosity and kindness—helps us slow down, take a breath, and befriend the inner resources that lead to discovery, delight, and a life well-lived. Integrating insights and exercises from Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) with those from improvisational theater, this course will help you forge new neural pathways and develop a more connected personal presence.
While mindfulness training sometimes takes on a somber or even pious tone (this is serious stuff!), in this course we choose a different track, learning to “play attention” through traditional methods and also through humor, games, and exercises drawn from improv theater. As a collaborative art form, improve offers the benefits of shared adventures that deepen enjoyment of life’s good times and provide a buoy in rough waters. Our topics will include our relationship to failure, paying attention, cultivating curiosity and kindness, the mind as storyteller, mindfulness in motion, and moving from reactivity to response. Learning modes will include formal mindfulness practices, informal practices that integrate these skills into daily life, and shared inquiry using safe small and large discussions to draw wisdom from the whole group.
Though this course is not graded, students are expected to commit to at least twenty minutes of daily practice at home for the duration of the course.

Learn more > https://continuingstudies.stanford.edu/courses/professional-and-personal-development/playful-mindfulness/20172_PDV-103

For more information about Stanford's BeWell program, please visit: https://bewell.stanford.edu/