Being Goan - JANUARY ISSUE 2023

chef Jason DeSouza

In a brief chat with ItsGoa, Chef Jason DeSouza shares details about his new restaurant ‘WhitePlate by Chef Jason’

DJ Ryan Nogar

DeNTOPHOBIa

Noted periodontist Dr. Valerie Pereira talks about the common causes of dental fear

Homeopathy

ItsGoa in conversation with one of Goa’s most popular DJs

Carlos Pena

Dr. Denise Rodrigues talks about a few homeopathic practices which people can incorporate in their lives this New Year The head coach of FC Goa shares his thoughts on his experience as coach of the club, things about Goa that he admires the most and lots more…

Hi friends, Welcome to the first issue of Being Goan for the year 2023.

This month, on the cover, we have featured Chef Jason DeSouza, a son of Goan soil who opened his new restaurant in Candolim last month. The restaurant, called ‘WhitePlate by Chef Jason’, offers a variety of local and continental fare. Check out the interview we did with Chef Jason where he shares with us more details about his new restaurant, his life, his career, his future plans, and lots more.

Our inside pages feature stories on DJ Ryan Nogar, one of Goa's most popular DJs and on Aayesha Pathan, a reflexologist who treats various physical, mental and psychological health conditions using reflexology and acupressure techniques.

This month’s issue also features an exclusive interview with Carlos Pena, the head coach of FC Goa, where he shares his thoughts on the performance of the club this season, his bestperforming players, things he admires the most about Goa, and lots more.

Guest write-ups on ‘Conquering your Dental Fear’ by noted periodontist Dr. Valerie Pereira,

on ‘Taking a Gentle Approach to New Year Resolutions’ by psychologist Richelle Brito Carvalho, and on ‘Homoeopathic Practices to Adopt In The New Year’ by noted homoeopath Dr. Denise Rodrigues also features in this month’s issue of our e-magazine.

The New Year has set in and has brought along with it a lot of new things for Goa. The Manohar International Airport at Mopa commenced operations earlier this month on the 5th of January. The first passenger flight arrived at the airport from Hyderabad on Thursday, marking the commencement of operations at the new facility in the coastal state. The airport is due to commence operations of international flights in March.

Also, last month, the right-hand side of the new Zuari Bridge and the approach roads to the bridge from Bambolim to Verna were thrown open for vehicular traffic. The opening of the new bridge brings a lot of relief to commuters who had to otherwise experience huge traffic jams along the Cortalim-Agassaim stretch.

Purple Fest, India's first-of-its-kind inclusivity festival, was held earlier this month from the 6th to the 8th of January. The festival showcased how people can come together to create a welcoming and inclusive world for everyone. It featured a variety of live performances, including stand-up comedy, dance, and music events. as well as activities like a blind automobile rally, bird watching, live art camps and an exhibition-cumsale of products made by Divyangjans.

Well, that's all I have for you guys from my desk this month. I hope you enjoy reading this month’s issue of our e-magazine. Do share it with your friends all across the world. Until next month, cheers!

Jessyl Fernandez Editor

Introduction

Goa, the tiniest state on the western coast of India, boasts golden pristine beaches, palmfringed avenues, flavourful food, delicious Portuguese-influenced sweets, and warm, hospitable people. Also known as the Ibiza of India for its partying. A tropical paradise of flora and fauna, from the very famous almi (mushrooms) endemic to its forests, that grow only on the red mud anthills, to the solar prawns that are fished immediately after the monsoons, Goa is unique. Tourists are also attracted to Goa for its cultural heritage - from the famous old Portuguese churches like Se Cathedral in Old Goa, the 16th Century Safa Masjid in Ponda and Shree Mangesha Temple in Mardol, the legendary Arvalem or Pandava Caves where the Pandavas of the Mahabharat fame lived, to its two unique festivals - Carnival and Shigmo. Goa plays host to many festivals - the International Film Festival of India that promotes cinema, the Serendipity Art Festival, Sunburn Music Festival, The Grape Escapade to name a few. To showcase this varied heritage of culture, art, tradition, food, and people, in 2015 ItsGoa was born. The main aim was to make it the premier portal for all things Goa. We were able to showcase Goa like never before. Soon our blogbased website transcended the virtual space, with the ItsGoa magazine a sought-after resource for visitors to Goa from countries like Norway, Germany, UK, USA, UAE, etc.

chef Jason DeSouza

WhitePlate by Chef Jason, a new restaurant located near the shores of the Candolim beach, opened its doors to the public last month. The restaurant is the latest venture of Goa’s very own son of soil, Chef Jason DeSouza. In a brief conversation with ItsGoa, Chef Jason shared more details about his restaurant, his life, his career, and lots more...

by: Team ItsGoa

Images by: Chef Jason’s Media Team

This past December, Goa witnessed a new addition to its gastronomic landscape when Whiteplate by Chef Jason opened its doors to the public in Candolim. The restaurant which is located just a stone’s throw from the white sands of the Candolim beach, is the latest venture of the man himself, Chef Jason D'souza.

A true son of Goan soil, Chef Jason’s passion for food and love of cooking was nurtured in his mother’s kitchen during his childhood days. Jason embarked on his culinary journey with the Taj Group of hotels. His meteoric rise to youngest Executive Chef in the country was punctuated by stints with various luxury hospitality brands in India. An alumnus of Le Cordon Bleu in London, Jason honed his craft in the famed kitchens of culinary royalty, Gordon Ramsay and Alain Ducasse. Back home, he helped establish several premium hospitality brands with a flair that is Jason’s signature style.

White Plate by Chef Jason promises a culinary experience never seen before in Goa. The exquisitely crafted menu of the restaurant assures patrons a feast for the senses, with exotic offerings from the world of molecular gastronomy. The philosophy behind this revolutionary menu is based on what Chef Jason considers the coming together of his own heritage, and his experiences in the famed kitchens of Culinary Masters Alain Ducasse and Gordon Ramsey.

In a brief conversation with ItsGoa, Chef Jason shared more details about his restaurant, his life, career, his favorite Goan dishes, his future plans, and lots more.

Excerpts

Tell us a bit about yourself.

After I completed my early education, I had two choices, either to lawyer-up or hit the kitchen with a vengeance. I applied for both and even got through the admission processes for both fields. My hotel management letter came through first. I paid the fees and did everything required, but once I came back home, a letter about my admission to a law college was also in the mailbox.

After joining the Institute of Hotel Management (IHM) in Goa, I knew from day one that I wanted to

be a chef. I was firm that I wanted to learn, grow and do more than just be a typical chef who has passed out as a hotel management graduate. There were many pit stops along the way, after working with the Taj group. I travelled and worked extensively in London. Once I came back to India I worked in Mumbai as a Food and Beverage Director, but I always felt that opening a restaurant was extremely important.

What was your childhood ambition?

Being a kid, I looked up to either being a lawyer or a chef. But deep down I knew being a chef was all I ever dreamed of and desired to be. It took a lot of effort and I pulled out plenty of tough days but I think it's safe to say that I turned my childhood ambition into reality.

What inspired you to take up culinary arts as a fulltime profession?

The first thing I ever tried was a black forest. I used to take orders for black forest when I was in the 9th grade in Bandra and here’s why; My sister had gone for a baking course at IHM and once she came home with a black forest and I haven’t stopped being in awe of it till date. Even now, I always make a black forest. It was my 21st birthday cake and has been a part of several occasions. It's a cake that's been associated with me and I do different versions of it and the reason I keep experimenting with it is because if you see the principles of the black forest, it is beautiful and that's the meaning of food overall. It never stays the same. That’s when I realized, if I

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Chef Jason conversing with his team in the kitchen at ‘White Plate by Chef Jason’

How did your interest in cooking begin?

Cooking has always a part of me and brings meaning to who I am. While other kids were interested in buying toys and playing outside, I always wanted to know the ins and outs of food. Using pots and pans from the kitchen were my childhood toys.

Take us through the journey of your professional career after you completed your higher studies. After completing my hotel management in 2003, I joined the Taj Group as a Taj Management Trainee and worked with 7 Taj Hotels. Being the youngest executive chef in the country at the age of 25 I decided on enhancing my professional & theoretical skills by enrolling at Le Cordon Bleu, London for the Grand Diplome in Food Production and Patisserie. I also completed my thesis in Greece with “The Changing & Evolving Greek Cuisine of the Local Taverns”.

Post that, through campus interviews I got selected to be a sous chef with Chef Gordon Ramsay at his 2 Michelin Star restaurant in Dorchester. I further worked with him for 4 years and since I wanted to sharpen my skills and broaden my horizon in the culinary arena, I was loaned to Alain Ducasse where I learned molecular gastronomy and worked with him for another 4 years. After this, I returned back to India and was an F&B Director with a 5 Star hotel in Mumbai, a Culinary Director with a Health based platform. But once the pandemic hit, I decided to branch out and start my own brand.

Name a few Goan dishes which are your personal favourites. I often miss my mom's cooking. My personal favourite Goan dishes which were made by her are fish curry rice, roast chicken, salted tongue & sorpotel where par excellence couldn’t be compared to anyone.

Name a few dishes offered at White Plate By hef Jason which are very popular with diners. Few dishes extremely popular at White Plate are:

Jalapeño Motichur Smoked Salmon Tartar Cornish Crab Timbal Scandinavian Scallop Ceviche with Chlorophyll split Creme Fraich Jamaican Rum Pulled Pork Belly

Salads: Watermelon Feta Mélange which I create differently

Soups: Forestier Grub Mains: Honeysuckle Sous Vide Duck Breast / Zaatar infused New Zealand Rack of Lamb / Tenderloin steak with a Veal Marrow / Ratatouille Tiffin/ Bourbon Infused Asparagus Risotto/ Red Snapper Provencal / Cherry Wood Smoked Tasmanian Salmon

Desserts: “Walk in the Forest” to the “Fallen Ice”

What are a few things offered at your restaurant that make it stand out from other competitors in the same restaurant segment?

Unlike common dishes served everywhere, at White Plate by Chef Jason, we design culinary masterpieces that you won’t find anywhere else. We make sure you get the best molecular fine dining experience. “Redefining a molecular fine dining experience” is our tagline

What was the response from the public like when the restaurant just started off?

We launched White Plate by Chef Jason on 20th Dec 2022. Within a span of 15-20 days, the fine dining restaurant was up and ready to serve the best dishes. I have to say that it’s been an overwhelming response and a crazy ride with our patrons which are now becoming our repeated customers.

What are the major challenges you face while running this restaurant?

The major hurdle or challenge one faces while running restaurants anywhere is the ability to source the best possible ingredients because if compromised there then it’s just a downward slope moving forward.

What are your future plans?

Honestly, we are just getting started. We have been planning on opening another White Plate by Chef Jason in another location in India during this year. Once established pan India - we would like to take this up in Dubai and back home in London

Could you name a few celebrity chefs that you look up to for inspiration and consider as your role models?

Well, every chef has his or her own style when it comes to cooking but the only Indian chef, I’ve inspired to be is shaped legacies of restaurants, Chef Arvind Saraswat and if I had to pick internationally it would be my mentors and Feran Adriane & Marco Pierre White

Finally, what thought would you like to leave our readers with? Food consists of versatile ingredients that allow one to implore it and exploit it to unimaginable lengths. We at White Plate by Chef Jason stretch that barrier by redefining food. If you have a keen interest in experiencing food like never before then come to dine with us and watch as the magic unfolds.

White Plate By Chef Jason

Address: H.No. 543, E Murrod, Main Candolim Beach Rd, Murrod Vaddo, Candolim, Goa 403515 Phone: 077438 99669 Instagram: @whiteplatebychefjason

For more information about Chef Jason, visit: Instagram: @jasondesouzaofficial Facebook: @jasondesouzaofficial YouTube: Jason DeSouza Website: www.jasondesouza.com

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The culinary squad of White Plate by Chef Jason

DJ Ryan Nogar music

For more than 15 years now, DJ Ryan has entertained thousands of party goers at various nightclubs and music fests, both in Goa as well as in different parts of India and overseas

Article by: Team ItsGoa Images by: DJ Ryan Website: www.itsgoa.com I Instagram: @_itsgoa I Facebook: Itsgoa

DJ Ryan Nogar is one of the most well known names in Goa's nightlife scene. For more than 15 years now, DJ Ryan has entertained thousands of party goers at various nightclubs and music fests, both in Goa as well as in different parts of India and overseas. He has performed at various high profile music events like Sunburn, Supersonic, Oktoberfest, and Timeout72. He has performed with many big names from the industry, including entertainers like Nikhil Chinappa, Nawed Khan, Rohit Barker, Suketu, Clement, Whosane, Norman Doray, Firebeatz, Arston, Marco V, Tomsize and many others. Although proficient in all kinds of music styles, he is best known for his House, Hip Hop & mainstream music.

In a brief conversation with ItsGoa, DJ Ryan shared insights into his life, his career as a DJ, his other endeavours and lots more…

Tell us a bit about yourself. I was born and raised in North Goa. I completed my Bachelor’s degree in Business Administration in Panjim and then moved on to working part time as a DJ - until I gained the skill and confidence to pursue it full time.

What was your childhood ambition?

Growing up, I had different ambitions, but never imagined I’d end up becoming an artist and entertainer.

You are currently based at: Goa as the Resident Head DJ at Hammerzz Nightclub in Calangute. I also freelance as a DJ across different cities in India as well as in Dubai and the UK.

How and when did your interest in DJing begin?

I think my love for music stemmed from watching my dad who used to be a fantastic musician and part of a band from yesteryear’s. My interest grew watching senior DJs perform at festivals and public events and that’s when I began learning the ropes and working towards pursuing it as a profession.

Apart from DJing, what are your other endeavours? I co-own LumaSonic Tech, an audio and lighting rental company along with Quantum - an artist management company.

What are your future plans? I look forward to producing more of my own music in the near future. Apart from that I guess just go with the flow and take up every challenge along the way.

Finally, any message or words of advice for our readers? Never stop believing in yourself and your potential. Pursue music full-time only if you have a true

Take us through the journey of your career as a DJ. I started out small, like everyone else. From Birthday parties and family events, to small sets at clubs and small scale public events to bigger platforms across all venues in Goa and now gratefully at some of the biggest nightclubs in India. Website: www.itsgoa.com I Instagram: @_itsgoa

Name a few DJs who are your favourites. Hardwell, DJ Snake, David Guetta to name a few.

DJ Ryan performing at Hammerzz nightclub

Article by: Team ItsGoa

Images: FC Goa Media Team

interview

CARLOS PENA

In a brief conversation with ItsGoa, Carlos Pena, the head coach of FC Goa shares his thoughts on the performance of his team this season, his experience as the coach of FC Goa, things about Goa that he admires the most, and lots more…

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Carlos Pena is the current head coach of the First Team at FC Goa. His association with the club however began in 2018 when he signed for the club as one of the players in their foreign contingent.

He arrived on Goan shores bringing along with him nearly two decades of experience of playing across the top divisions of the league system in his home country. The Spanish international came through the ranks at FC Barcelona, representing their C and B teams before moving to play for Albacete Balompie. He went on to represent Recreativo de Huelva, Real Valladolid, Real Oviedo, Getafe, and Lorca FC before being roped in by the Gaurs.

At the international stage, Pena won the UEFA European U-19 Championship in 2002 and finished runners-up at the FIFA U-20 World Cup in 2003, both with the Spanish national team.

In his first season with FC Goa, the 39-year-old helped the Club reach the ISL final before leading them to their first silverware in the 2019 Super Cup. The Spaniard helped the Gaurs script history in his last season as an FC Goa player in 2019-20 when they became the first Indian team to lift the ISL League Winners’ Shield and qualify for the group stages of the AFC Champions League.

Overall, Pena amassed 43 senior appearances for FC Goa as a player across two seasons, before hanging up his boots in 2020.

Following his retirement, the Spaniard started off his coaching career with the youth team of Lorca FC. He went on to acquire his UEFA Pro License, while also donning the role of a tactician at UCAM Murcia and Lleida Esportiu.

The former Barcelona man took over the reins of the Albacete Balompie youth team at the beginning of last season, plotting their campaign in the Juvenil League. Under him, Albacete had a season to remember as they scored more goals that season than any other in the past 20 years.

On April 16, 2022, he joined FC Goa as their First Team head coach and is currently leading the Club’s charge in the ongoing Indian Super League 2022-23 league season.

In a brief conversation with ItsGoa, Carlos shared his thoughts on his experience as coach of FC Goa, the performance of his team this season, things about Goa that he admires the most, and lots more…

Excerpts

How has your experience been as coach of FC Goa so far?

Working with FC Goa has been a wonderful learning experience. I came to Goa this year without prior experience in coaching senior teams, and while the basics are similar at all levels, I still learn new things every day with this team.

I’m very happy with the team I have as well, and they make my job easier. My players are very hardworking and open to learning, and my colleagues in the coaching staff help me manage the team well. Our performances and results also reflect the work that’s going on behind the scenes, and I hope to make more good memories with the Club in the coming months.

How has the season been so far for FC Goa? Due to several difficult circumstances, the Club had an underwhelming season last time, after which several changes were made to the squad. As many as seven new signings were made and the coaching staff, including myself, is also new to the team.

It was hence important that we start this season well and set a tone for the rebuild, which is exactly what we did by winning three of our first four games. After 11 games, we had 19 points - the same number of points that the team managed during the entirety of last season.

We’ve now played 13 games and are in the top six. With seven games remaining, we’re on track to qualify for the playoffs.

Overall, I feel our performances this season have been satisfactory. There’s surely room for improvement, however, which is why we’re training every day. We want to become better at our game, perform better in our remaining matches and finish as high up the table as possible.

Do you think that FC Goa stands a chance to make it to the finals this season?

The ISL is a tough league, with 11 more-or-less equally strong teams facing each other twice in a round-robin format, before the top six teams face off in a three-stage knockout setup.

On paper, FC Goa has a strong squad and our primary objective is to match this with our performances on the pitch. We’re currently within the top six and we aim to maintain this till the end of the league season so that we qualify for the playoffs. If we get there successfully, we surely stand a chance to make it to the finals and win the trophy.

According to you, who are the best-performing players in the FC Goa squad this season?

I do not like to speak about individual names in our team. We at FC Goa play as a team and aim to win as a team. We’ve won a few games so far, and upon closer inspection, it can be understood that everyone has contributed in one way or the other for every point that we’ve earned.

Naming the starting XI and the substitutes for every match is a challenge, but I ensure that the players who finally make the cut are deserving of the chances that they get.

How has your experience been in Goa ever since you joined FC Goa as a player in 2018?

From my very first moment at FC Goa, I felt as if I was at home. I found the Club to be very well organized and with a passion to grow and become better. I could also see a loyal and passionate fanbase that enjoyed football and always supported the club.

Before joining FC Goa, I didn’t know much about Indian football and I was surprised by the organization of the ISL and how they make you feel as a footballer. There are good stadiums and other facilities here, and football is a developing sport in the country which is encouraging.

What are a few things about Goa that you like the most?

I enjoy living in Goa a lot because the quality of life is amazing. It’s a good environment for my family, the people are nice, very sociable and let you enjoy your life outside your job.

I love meeting new people, making new friends and learning about different cultures, so I love my life here. And of course, as a player and as a coach it is helping me a lot in developing my skills, thereby making me better at my job.

Name a few international players who are your alltime favorites.

When I was a child, I grew up watching my idol, Paolo Maldini. I loved his character and his leadership.

During my footballing career, I had the opportunity of playing with legends like Andres Iniesta and Lionel Messi. That made me realize how good they were and I deeply value the time I spent with them.

Carlos Pena

AAyesha Pathan

Ayesha Pathan is a reflexologist who specializes in geriatric healthcare. Her base skill degree is in acupressure with a specialization in geriatric care. Reflexology was a part of the course she was pursuing. Ayesha mastered the subject and eventually fell in love with the modality. She now practices as a reflexologist and treats various physical, mental and psychological health conditions. She uses both, reflexology as well as acupressure, to treat her patients.

Personal Profile

Ayesha was born and raised in Pune. She worked as a consultant for training, translations, and documentation during the initial stages of her career in the social development sector. Later, she formed her own non-profit organization where she worked on community health, policy advocacy, and education with tribal communities in Madhya Pradesh for 20 years. In 2016, she relocated to Goa and started working as a Reflexologist. Initially she started doing house calls for her work. Her first clinic was in Mapusa. In 2019, she moved back to Panjim, but then the lockdown happened, and she had to wind up and go back to doing house calls. In April 2022, she set up her clinic in Porvorim where she currently operates from.

Her Vision

Ayesha says that the vision she had in mind while starting Ayesha’s Reflexology was to provide a support system for senior citizens living alone in Goa. When she started doing house calls, her major clients were senior citizens. Over time, her range of clients grew and now she treats patients from ages 3 to 99. Ayesha says that deep down in her head, she desires to delay hospitalization and old-age home placement for everyone. “No one deserves to live in pain and without care”, she says. “We need to create a support system where we all can count on each other”. She adds that the fear of falling sick, the crisis of medical costs, and being dependent on others, are not good for anyone's dignity. “A backache or hormonal imbalance can break one's confidence and genetic conditions or auto-immune health disorders can totally take away someone's quality of life. Reflexology sessions are like perfect health tonics— they take away the pain, lower stress levels and give you strong immunity”, she says.

Ayesha says that her previous career helped her to get the confidence to communicate and connect with people of all ages and genders. Degree, knowledge, practice and compassion are my key strengths to work effectively. She says that since reflexology does not involve any complicated instruments, restrictions, procedures or any kind of machine, people are easily drawn towards it.

Challenges Faced

Establishing the identity of reflexology as an alternative medical therapy was a major challenge that Ayesha faced when she just started practicing as a reflexologist. She was often taken for as a masseuse, and sometimes for a foot massage lady or beauty parlor lady. With time, she developed patience and practice in breaking these misconceptions that clients had about her and her work. Reflexology can treat health disorders. I have treated many impossible conditions and disorders just by treating people’s feet, she says.” The work that I do is a traditional science which can be obtained and learned with practice and patience”, she adds. Ayesha says that the words of support that she receives from her patients serve as a huge motivating factor for her to perform her work even better. Her patients also helped her by referring new patients to her along with multiple contacts, reviews and recommendations. Website: www.itsgoa.com I Instagram: @_itsgoa I Facebook: Itsgoa

Inside view of Ayesha's Reflexology Clinic at Porvorim

Her Future Plans

In the future, Ayesha plans to teach Reflexology. Her other plans include travelling to treat people beyond borders, finding difficult health disorders and working on them. “I want to share the knowledge I have gained through my practice with some potential empathetic students who want to work like me”, says Ayesha.

While working on the feet of her patients, Ayesha trains them to understand human anatomy scientifically and observes and directs their health in their favour. She says that one's body is a wonderful gift to a person. “It talks to you through pain, discomfort, stiffness and many other ways. We need to learn to communicate, catch the problem in time and treat it at the initial stage.”, she adds.

For more information about Ayesha’s Reflexology and the services it provides,

Ayesha's Reflexology Clinic at Porvorim

This might be the need of the hour, as most of us experience the same story every year on 1st January: where we magnify our hopes and dreams for selfimprovement in the form of a New Year Resolution List. While our intentions for setting these goals such as 'getting fitter', 'eating healthier', or becoming 'financially independent', are for all good reasons, somewhere the enthusiasm dies out and leads us to abandon the proposed goal.

This article can be a tool for reflection where we can invite ourselves to take a closer look at the resolutions we have set for ourselves this New Year. When you look back on years past of failed resolutions, you may notice something common in the way we approach New Year resolutions altogether: Notice if one or more of the below approaches seem familiar to you….

A Black-Or-White Approach

When success is measured as either a complete win or a complete failure, there is a higher chance that you will not make room for even the slightest slipups; say- you missed a day of a journal entry- it is easy to get discouraged and give up with this narrow point of view.

A Mindset That Does Not Account For Failure

This one alone can be a sure set-up for feeling like a failure, even if you think otherwise. Your context and reality are important to incorporate any form of longterm changes. It is important to understand your current status and the journey towards your idealized endpoint needs to be gradual, sustainable and supported by a system of behaviours that already comprise your reality.

A Lack Of Specificity

Sometimes resolutions fail because they are too broad. For example, resolutions like ‘eat healthy food’, ‘become fit’ or ‘read more’ are some examples of goals that lack action. Such kinds of goals are hard to measure and lack accountability.

An Emphasis On Achieving Goals

It is important to understand that a goal-oriented perspective can be motivating for some, but it can also reinforce the ‘all or nothing’ principle. Where it is almost like punishing yourself by giving the goal another shot only because you missed a day or didn't find the motivation to complete it for a few days.

Thus, discounting any progress made at all. It is paramount to take note of how you approach The New Year Resolutions list. Your approach can dictate how to integrate these inchmeal changes in your day-to-day life.

Here are five habits that may help you through the process of sustaining these resolutions and in turn, benefit your mental and emotional well-being

Learning to Ask for Help

While this sounds plain and simple, it is very difficult for many people. We, humans, are social creatures and we benefit from living in social groups, supporting and relying on one another. However, through our social construct, we have learned to be independent, and strong and fend for ourselves at all times. This makes it extremely difficult to reach out for help because it can make one look ‘weak’ or ‘incapable’ of taking care of themselves. Know that, it’s okay to reach out to people you share a close relationship with and ask for that help.

2.

Learning to Love Yourself As You Are Now.

Any change is difficult, and while striving for steady improvement is healthy, remind yourself that it’s a process. Recognizing your present status quo is helpful to set realistic goals. Reminding yourself that creating a habit takes time just as you took baby steps to learn the alphabet or to learn how to drive a car.

3.

Adding Movement to Your Life

There has been a lot of research done on how physical movement can improve mental health. It has been proven to reduce anxiety and stress by releasing more happy hormones thus impacting your mood and sleep. If you are looking to incorporate movement, it’s helpful to start small like a 15-minute walk for a month every alternate day or so. Slowly increase it to 20 or 30 minutes every month or so.

4.

Disconnecting From Social Media

Social media has its pros no doubt, but it can be detrimental to our mental health if we engage with it to compare or validate ourselves with another. This can bring about a general sense of dissatisfaction with our own lives. If you find yourself using social media for reasons like these, it can trigger anxiety, depression, a sense of worthlessness, and a feeling of not doing enough or missing out altogether to

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name a few. It’s usually helpful to set reasonable limitations on using social media as well as going on a regular social media detox.

5. Being Kinder to Yourself

As you try and build a life to integrate these new changes, you have to learn to be kinder to yourselves. It’s important to understand that this isn’t about perfection; rather it's about making consistent, conscious changes over time. There is no right or wrong way and no one- size fits all when on a journey of building a habit. It’s a process that will entail many difficulties and through consistent effort change is possible.

As it is already evident that your mental health plays a pivotal role in your quality of life. Many of the factors that can affect mental health remain beyond your control, but adding beneficial habits to your daily life can promote wellness.

Reiterating that, when it comes to adopting new habits, it is generally more helpful to start with just one or two at a time instead of a complete overhaul. Having or feeling like there is too much on your plate

could result in procrastination and negative self-talk. Regular check-in with yourself to take stock of how those changes helped is also important to stay accountable and recognize how far you have come in this journey.

If your mental health starts to get worse, it could be time to consider reaching out to a mental health professional, as it can help create a support system for building these habits.

About the Author: Richelle Brito Carvalho is a Counselling Psychologist based in Mapusa. She is the founder of Wholistic Connect, an online counselling service. She also provides counselling services at Antarman, a psychosocial well-being centre, in Panjim She has done her M.Sc in Counselling Psychology from Roshni Nilaya, Mangalore.

If you are facing any psychological issues and wish to seek help, you may contact Richelle on: WhatsApp: 9767969405 Email: wholistic.connect@gmail.com Instagram: @wholistic.connect.counselling Website: www.itsgoa.com I Instagram: @_itsgoa I Facebook: Itsgoa

Image Credit: iStock

Homeopathic Practices To Adopt In The New Year

In this article, noted homeopath Dr. Denise Rodrigues talks about a few homeopathic practices which people can incorporate in their lives this New Year

Article by: Dr. Denise Rodrigues Image by: Freepik

Homeopathy Website: www.itsgoa.com I Instagram: @_itsgoa I Facebook: Itsgoa

It’s that time of the year when many of us make resolutions to bring about a change we desire to witness in ourselves. Occasionally, this can be a very daunting and overwhelming task especially when one has to stick to those resolutions. Homoeopathy, as a system of medicine, has the ability to take you home to your roots, the real you, your truest self. Through this article let’s learn simple ways rooted in Homeopathic principles, which we can adapt in order to make 2023 fruitful and meaningful.

Most of the resolutions made by us are centred on health. You’ve decided to hit the gym thrice a week, walk every day, and include more fibre or vegetables in your diet. The list can go on. Did you know that true healing and vitality can hardly be nurtured through a start-of-the-year declaration? It is excellent to have intentions and set goals for yourself. But this year, let’s take a different approach where we will learn to get curious, mindfully tapping into what our bodies need so that we live an authentic life, aligned with our highest self.

1.Listen To Your Body

Our body speaks to us through symptoms. Let us normalize the appearance of symptoms as the body’s way of telling us to pause and listen to what it wants. Symptoms become less problematic when you listen to them. Your body will say NO when your authentic needs are denied. Check-in with your body each day, by asking your body, “what do you need most right now?” “What can I do for you right now?” It is an important practice to create space to meet your body with compassionate attention. Maybe the answer is more movement, more sleep, more water, clean eating, alone space, genuine connections or simply rest and pause. Your body will tell you exactly what you need. Listen in and practice honouring that expressed need. It is not a resolution but a commitment to attend to a simple basic need at a given moment. It may be as simple as pausing to drink water when you are very thirsty.

2.Be Honest With Yourself

Vulnerability is the key to healing. The more open and honest you are with yourself that is how easily you open the portals of healing. “What do you want in your life right now?” “What is it that is most important to you? ”Answering these questions

2.Be Honest with yourself

Vulnerability is the key to healing. The more open and honest you are with yourself that is how easily you open the portals of healing. “What do you want in your life right now?” “What is it that is most important to you? ”Answering these questions honestly to yourself will give you a deeper insight into where you are headed for and your innate capacity to be the best version of yourself. Healing takes you there. Connecting with genuine people committed to their own growth and healing will add value to your being. Checking in with your heart and mind each day will help you inch closer to being aligned with what matters to you. All of this generates intrinsic motivation, thus these changes which come naturally are more sustainable and meaningful as we honor the whispers of the heart and mind. Honor your inner knowing. Honor the inner pull of yes and no. Acknowledging your shortcomings and acting from a space of awareness will cause healing to happen organically and exponentially. The Homeopathic interview which is a journey within takes you to your deepest core to facilitate healing.

3.Care For Your Inner World

Your outer world flourishes when your inner world is cared for. Welcome this knowledge as a reminder to get curious about your life force (Vital force, as we call it in Homoeopathy). Our vital force can be deranged because of factors which can otherwise be controlled. A strong, resilient vital force is the source of vitality. There are countless ways of strengthening your vital force, some of which include Being attuned to the needs of your bod Quality slee Movemen

Consuming whole food Adequate and necessary sun exposur Homeopathic remedie Mindfulnes

Connecting with yoursel Gratitud

Being authenti Res

“Make this year about returning home. Back to yourself. Reconnect within and expand it outward.”Krista Rivet

Website: www.itsgoa.com I Instagram: @_itsgoa I Facebook: Itsgoa

May 2023 be the year you truly turn inward to listen to the intention of your soul which will create the outcome that your mind desires. You always know what is right for you. Be blessed with the courage to return home to who you already are.

Happy 2023!!!

About The Author:

Dr. Denise Rodrigues is a dedicated Homeopath, Pediatric Nutritionist and Guidance Counsellor. A Gold Medalist from Goa University, she currently serves as the Secretary for the Homoeopathic Medical Association of India (HMAI)- Goa Branch.

Dr. Denise practices at her own set-up: Evolve Homoeopathic Clinic at Raia, South Goa. Every Friday, she consults at Menezes Polyclinic, Altinho- Panaji.

You can write to her at: drdenise.evolve@gmail.com or call 0832-2776965 for appointments.

Follow her on Instagram @evolvehomoeopathy

DENTAL HEALTH

This New Year, Conquer Your Dental Fear!

In this article, noted periodontist Dr. Valerie Pereira talks about the common causes of dental fear and shares a few tips on how to deal with it

You decide to take the first step towards oral health this year and make an appointment with your dentist. But as days go by, you think of the appointment with a sinking feeling of dread in your stomach. Your heart races and you break into a cold sweat.The night before the appointment you toss and turn. Scary dreams plague your sleep. The following morning you are anxious and jittery, on the verge of tears. Finally, you find it easier to just skip the appointment altogether.

Phew! You heave a sigh of relief. The fire-breathing dragon over your head has been slayed. Has this ever happened to you?

Being scared of a dentist is a very common phobia called Dentophobia. Dental anxiety is estimated to affect approximately 48-60% of the population, according to studies. A large number of people avoid visiting the dentist just because of fear.

However, skipping dental check-ups can often pave the path for more problems and the need for complicated procedures like root canals or extractions which may be avoided had the person just gone earlier.

What Exactly Does One Fear While Visiting The Dentist?

The most common fear that is reported is pain. Children often show a fear of needles. Some people can be triggered by the noise of the dental instruments, the smells of chemicals or the sight of blood. Some may fear choking on the instruments.Also, a few people may be uncomfortable being touched and being close to the dentist and assistant. One may also fear the anaesthetic not working and the dentist incessantly drilling their teeth even when in pain.

Why The Fears?

It's hard to say why a person is scared of dental visits. Often the patient says his fears are irrational or rooted in stories of other people's bad experiences. Perhaps the person himself has had a past negative experience with the dentist. Dental horror movies, books, and the warnings a parent gave as they scolded their kids "Do not eat all that candy, or the dentist will give you a big injection!" - all contribute to dental fear.

Dealing with Dentophobia

Dental phobia can absolutely be overcome. Nowadays dentists have many new systems of anaesthesia which contribute to "painless dentistry." The Single Tooth Anesthesia (STA) System instrument is a computer-assisted system which puts the patient at ease and doesn't hurt during local anaesthesia. Scheduling a consultation with your dentist and talking to your dentist about your fears helps, so you feel more comfortable going ahead with treatment.

Tell your dentist that you’re anxious so they can help you. Choose a dentist who listens to you, validates your fears and works with you which aids in reducing anxiety. A dentist can evaluate your fears with questionnaires and suggest therapy accordingly.

Exposure therapy where you gently ease into the treatment starting with checkups, X-rays and simple cleanings before going on to other treatments is effective. The dentist may also have aromatherapy and a soft ambience with calming colours and pleasant music in their clinic to soothe the patient. He may also suggest behaviour-management techniques, relaxation techniques like deep breathing or muscle relaxation, hypnotherapy, acupuncture, guided Imagery, distraction and “Tell-show-do” methods.

Cognitive behavioural therapy (CBT) may be recommended where a therapist works through your fears. With new technology like air abrasion to cut cavities, Lasers, noise-cancelling earphones and DVD glasses, dental treatment has become almost a pleasant experience

In case all these don't work, the dentist will prescribe calming medications or offer the chance of general anaesthesia at a hospital

Things you can do to deal ith your dental fears

Visit the dental clinic with a friend or family member who can support you Find a dentist who is understanding through word of mouth

Plan your initial meeting with the Dentist to communicate your fears to minimise stress and take it slowly ahead

Use a hand signal that informs your dentist to stop if you need a break

Visit the dentist early in the morning, to limit the waiting period and to avoid hearing the sounds of other patients being treated

Some pains are physical, and some pains are mental, but the one that's both is dental, said Ogden Nash. But that doesn't have to be true anymore in 2023!

Happy New Year!

About the Author: Dr. Valerie Anithra Pereira is a consultant dentist who specialises in Peridontics (gums), Laser Dental treatment and Implants.

She has done her BDS from AJ Institute of Dental Sciences, Mangalore. She has practiced at Narayana Hrudayalaya in Bangalore and has done her Masters in Periodontics and Implantology (MDS) at Rajiv Gandhi University of Health Sciences in Coorg. She has served as an Assistant Professor in Periodontology at Bhopal University and Maharashtra University of Health Sciences, Nashik

She is available for consultation at Pai Dental Clinic, Panjim

She can be contacted on: 8208007184