Learn about nutrition, exercise and preparing for birth. This 1½-hour virtual five (5) - part class series is covers the third trimester and postpartum period.  Taught by an experienced midwife and childbirth educator with guest speakers in prenatal nutrition, exercise and lactation.  Class typically starts around 28 weeks of pregnancy.

This information is presented in promotion for healthier pregnancy outcomes for South Asians; however, ALL are welcome.  Note: This series does not include Childbirth Express; a separate registration is required for that. 

Registration fee per couple or household for all five (5) classes $125 total.

This class series is offered 6x a year, and there  25 participants are welcome (max)  

Class Times are in the evening at 6:30pm *except the last session is in the morning at 10am.

 For privacy reasons we do not record classes. 

• Class 1.  Nutrition and Pregnancy (28-30 weeks):
  • Covers the basic guidelines for a healthy pregnancy including dos and don’ts and culturally specific nutrition tips for providing the best nutrition for you and your baby.  We focus on supporting pregnancy and birth as a transformative experience.  
  • Guest Speaker: Prajakta Waingankar, Nutritionist, South Asian Heart Center
    
    
• Class 2.  Exercise and Pregnancy (30-32 weeks):
  • Covers the common discomforts of labor including specific exercises you can do at home to increase your comfort as your body changes.  Our prenatal exercise instructor will lead you through specific exercises designed to support you throughout your pregnancy.  New snack tips/recipes will be offered.  
  • Guest Speaker: Radhika Neelakantan; labor and delivery nurse at El Camino Health
    
    
• Class 3 and 4.  Birth – Part 1 and 2 (32-34 & 34-36 weeks):
  • Includes information on preparing for labor, birth and delivery- with a lens on physiological birth. The benefits of vaginal birth and how to be an active participant in your labor will be discussed, as well as the role of partners, family members, and doulas. Class 4 will also include preparing for immediate postpartum and early breastfeeding.
• Class 5.  Postpartum (4-8 weeks after delivery):
  • Addresses the common concerns after birth from breastfeeding issues including recommendations of foods that support milk production, to postpartum exercises and emotional support as you recover from birth.  Guest Speaker: Harper Bolla RN, IBCLC, ECH Lactation Consultant
    
    
• Participants will be provided with the class slides, handouts, resources, recipes, shopping lists and exercises.
• Class sizes are limited to 25 families and this series runs 4-6  times a year.
• Classes are NOT recorded to maintain patient/participant privacy.
• Class details and class link provided within an email one week before class  and an email reminder sent two (2) days before class. 
• Questions Contact: Maternalchildeducation@elcaminohealth.org or (650) 988-8303
  
• Back up dates are offered for each class in the event the instructor needs to attend a delivery

Registration & Refund Policy: 

For a full refund, you must request to cancel registration at least three (3) days prior to class start date, otherwise a transfer or credit will be issued.  Accepting credit card payments through online registration only. Registration required at least 24 hours in advance to ensure access to the class.

Did you know? Diabetes is preventable and even reversible. The CDC has created DPP, a year-long lifestyle change program proven to reduce the risk of developing type 2 diabetes by up to 58% in adults at high risk and by 71% for those 60 and older. 

STOP-D is a CDC recognized, evidence-based program that helps people at risk for type 2 diabetes achieve weight loss and make healthy changes.

“STOP‑D helped me turn good intentions into lasting habits. From improved labs to weight loss and better body composition, I’ve seen real change—and gained confidence that I can maintain it, even with a busy life.” -Rajiv Puranik, Cupertino

Join our FREE Online Orientation to learn more:

During the orientation you’ll learn how STOP‑D helps you:

• Lower blood sugars and reduce diabetes risk
• Achieve healthy, sustainable weight loss
• Improve heart health and well‑being

You do not need to have prediabetes to join. The program is appropriate for those with diabetes or anyone seeking healthy lifestyle change and weight loss. Classes and coaching led by El Camino Health’s Lifestyle Medicine Specialists Erika Deshmukh MS, RDN, CDCES, dipACLM and Leela Kunhiraman dipIBLM, RPSGT.

Spots are limited and fill quickly. Take the first step toward a healthier future for you and your family.

Can’t attend and ready to enroll?

Email SAHC@elcaminohealth.org OR call 650-940-7242.

Discover how both the quality of your meals and your unique metabolic makeup influence your risk for chronic diseases. In this interactive workshop, you’ll explore the science behind diet and nutrition, learn how to apply evidence-based principles to your daily food choices, and gain practical, fail-safe tools for making healthier decisions. Walk away with personalized strategies and actionable goals to help lower your risk for chronic disease and improve your overall well-being.

Did you know that psychosocial stress is a leading risk factor for heart attacks worldwide? Rest is a vital tool for managing stress and protecting your health. In this workshop, you’ll explore the science of rest—both while asleep and while awake—and discover how quality sleep can help restore balance, reduce stress, and lower your risk for chronic disease. Learn practical strategies to improve your sleep habits and harness the power of rest as a cornerstone of a healthier lifestyle.

Psychosocial stress is a major contributor to heart disease, accounting for nearly a third of the risk for heart attacks worldwide. In this engaging workshop, you’ll explore the science behind rest as a powerful tool to manage and reduce stress. Learn about the two essential forms of rest—resting while asleep and resting while awake—and how both can profoundly impact your ability to cope with stress, restore balance, and lower your risk for chronic disease. Special focus for this workshop will be on meditation, with practical guidance on how to incorporate these evidence-based strategies into your daily life.

A Two-Part Webinar Series:

Session 1: Tue, June 2, 5:30-7:00 PM PST
Session 2: Tue, June 16, 5:30-7:00 PM PST

Webinar Format: 60 mins. presentation + 30 mins. Q&A
Faculty: Dr. Suhas Kshirsagar, Dr. Sheila Patel, Dr. Cesar Molina, and Leela Kunhiraman 

Register here to enroll in the two part series.
You will receive a separate email with ZOOM webinar link information.

Sleep is not just rest. It is a powerful opportunity to restore health, sharpen the mind, and reconnect with deeper wellbeing at every stage of life. Awakened Sleep is a two‑part webinar series that brings together cutting‑edge sleep science and the timeless wisdom of Ayurveda to help participants transform how they sleep, feel, and function. 

Designed for all ages and lifestyles, this series moves beyond basic sleep tips to explore why sleep breaks down and how it can be rebuilt in a way that is deeply personal and sustainable. Participants will learn how modern factors disrupt natural sleep rhythms, how emotions and stress influence rest, and how sleep supports heart health, brain function, creativity, and resilience. Through a blend of science‑based insights and experiential practices, attendees gain clarity about their unique sleep patterns and practical tools to support lasting change. 

Across two interactive 90‑minute sessions, an expert multidisciplinary faculty guides participants through chronobiology, sleep hygiene, emotional health, meditation, yoga nidra, nutrition, and evidence‑informed rituals drawn from both Western medicine and Eastern traditions. Reflection exercises, guided practices, and live Q&A help translate insight into daily habits, so participants can create personalized morning and evening routines that truly work for them. 

Part I: The Foundations of Restful Sleep 

• The Power of Sleep Today: Global trends, modern challenges. Why sleep matters more than ever 
• Sleep, Heart & Brain Health: What the latest research reveals about sleep and long‑term vitality 
• Chronobiology & Circadian Rhythms: Aligning sleep with your body’s natural clock 
• Sleep & Consciousness: Exploring the deeper, restorative dimensions of sleep 
• Sleep Hygiene Essentials: Daily habits that support consistent, high‑quality rest 
• Vedic Practices for Blissful Sleep: Time‑tested techniques to calm the mind and body 

Part II: Optimizing Sleep for Mind, Body & Spirit 

• Emotional Health & Sleep: Understanding the two‑way relationship between emotions and rest 
• Dreams & Lucid Dreaming: Insights into the sleeping mind and inner awareness 
• Meditation, Yoga Nidra & Sleep: Deep relaxation practices for nervous system restoration 
• Technology, Naps & Gadgets: Using (and limiting) modern tools to support better sleep 
• Nutrition & Supplements: Evidence‑informed support for restful, restorative sleep 
• Practical Tips & Personalized Tools: Creating sustainable sleep rituals that fit your life 

Whether you are struggling with sleep or looking to deepen its restorative potential, Awakened Sleep offers an empowering, integrative pathway to better rest, and better living.

Register here to enroll in the two part series.
You will receive a separate email with ZOOM webinar link information.

Contact: SAHC@elcaminohealth.org or 650-940-7242

Unlock the power of exercise in preventing chronic disease. In this practical workshop, you’ll explore the science-backed benefits of physical activity and discover how regular movement can protect your long-term health. Experience live demonstrations of simple strength training exercises you can start at home—no special equipment required. Exercise is a key component for building a healthier lifestyle. Join us to gain the knowledge and confidence to make exercise a sustainable part of your daily routine.

Pregnancy Nutrition Made Simple

Good nutrition during pregnancy supports both your health and your baby's development and with so much nutrition advice out there, it’s easy to feel overwhelmed. This class offers evidence based, practical guidance on how to nourish your body and your baby, simple strategies for building balanced meals with whole foods, and proven approaches to common concerns like nausea and heartburn. The focus in this class is on real, whole foods and realistic choices that fit your lifestyle, culture, and preferences. This is a welcoming space for all expectant parents

Presenter: Prajakta Waingankar is the Coordinator of the Heart Health Coaching Program at El Camino Health’s South Asian Heart Center, where she has been serving since 2016. She is a Board-Certified Lifestyle Medicine Professional, Certified Health and Wellness Coach, and holds a Master’s degree in Nutrition and Dietetics along with a Ph.D. in Community Nutrition.

Prajakta has coached over 500 participants, supporting them in making sustainable lifestyle changes across nutrition, physical activity, sleep, and stress management. She also leads nutrition workshops for the Center’s programs, translating evidence-based guidance into practical, culturally relevant strategies that fit everyday life.

She is passionate about whole-food nutrition and empowering individuals to make realistic, lasting changes. Outside of work, she enjoys cooking, exploring new cuisines, traveling, and reading.

Registration, Privacy & Refund Policy:  No recordings are available.  For a full refund, you must request to cancel registration at least three (3) days prior to class start date, otherwise a transfer or credit will be issued. Accepting credit card payments through online registration only.  Registration required at least 24 hours in advance to ensure access to the class.

Class details and zoom link provided within an email receipt upon registering and an email reminder sent two (2) days before class.  Questions contact: Maternalchildeducation@elcaminohealth.org or (650) 988-8303