Wellness Health & GOA
Volume 2
Issue 4
April 2025
Dr. Pooja Dinesh Rivonker
Dr. Pooja Dinesh Rivonker redefines holistic healing by blending homeopathy, psychology, nutrition, and empathy.
Sona Nathan
Sona Nathan creates soulful Sadya meals blending South Indian heritage, holistic nutrition, and mindfulness.
Dr. Sasha Pinto
Goa’s Dr. Sasha Pinto offers expert, holistic veterinary care at Vetcare and Cure, blending compassion and innovation.
Dr. Diksha Phadke & Dr. Amey Pednekar
Dr. Diksha Phadke and Dr. Amey Pednekar of Aesthetic DNA offer holistic, innovative, and empathetic aesthetic care.
Welcome to this month’s edition of Health & Wellness Goa, where we celebrate stories of compassion, science, and soul — and the inspiring individuals behind the holistic health movement in our beloved state.
Our cover feature this month highlights Dr. Pooja Dinesh Rivonker of HHF Goa, who is redefining alternative medicine through a unique blend of homeopathy, psychology, nutrition, and empathy. Her compassionate, individualized approach offers a refreshing and impactful take on holistic healing.
We’re also excited to introduce you to Sona Nathan, who fuses her South Indian culinary heritage with holistic nutrition and spirituality. Her meals are more than food— they are experiences that nourish both body and spirit, inviting us to connect deeply with what we eat and how it supports our wellbeing.
This issue also brings you into the warm, compassionate world of Dr. Sasha Pinto. At Vetcare and Cure Clinic, she continues her family’s legacy of care with a unique blend of affordability, innovation, and heartfelt veterinary service—building trust and healing across Goa’s pet-loving communities.
In dermatology and aesthetics, we spotlight the duo behind Aesthetic DNA Goa—Dr. Diksha Phadke and Dr. Amey Pednekar. Their patient-first approach blends empathy, modern science, and precision to deliver holistic care that enhances both skin health and confidence.
This month, we also guide you through a gentle, 5-day hormonal reset designed to naturally support fertility. With one nourishing food step a day, this plan aims to restore hormonal balance, improve ovulation, and help you feel your best from
And for those on a strength journey, our fitness feature highlights the essentials of muscle building—from consistency in training and nutrition to recovery and hydration. We tackle common mistakes and explore how sustainable lifestyle shifts can lead to long-term results.
On the culinary front, La Estoria by IHCL SeleQtions offers a sensory journey through mindful dining. With a focus on seasonal ingredients and immersive rituals, every meal becomes a moment of connection, peace, and joy—a true celebration of presence and flavour.
We hope their stories inspire you as much as they inspire us to strive for excellence and compassion in our commitment to community health and well-being every day.
Well, that's all I have for you from my desk this month. I hope you enjoy reading this month's issue of Health & Wellness Goa. Do share it with your friends all across the globe.
Until next month, cheers!
Warm regards,
Jessyl Fernandez Editor
01
Dr. Pooja Dinesh Rivonker
02 Sona Nathan
03 Dr. Sasha Pinto
04 Dr. Diksha Phadke & Dr. Amey Pednekar
05 The 5-Day Hormonal Reset to Boost Your Fertility Naturally
06 Muscle building -It’s Science and strategy
07 Mindful Dining at La Estoria Index
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 festivalsCarnival and Shigmo. Goa plays host to many festivals - the International Film Festival of India that promotes cinema, the Serendipity Art Festival, Sunburn Music Festival, 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 blog-based website transcended the virtual space, with the ItsGoa magazine – a sought-after resource for visitors to Goa from countries like Norway, UK, USA, etc.
Chief Editor
Jessyl Fernandez
Sales
Donald Fernandez
Content & Social Media
Saviola Dias
Renata Fernandes
Graphics & Layout
Shashank Parab
Latisha Govekar
For advertising queries: +91 7887330620 / 9370502124
ItsGoa Media Group
Nordic Intent HQ - Floor 3, PDA Colony, Porvorim, Goa 403521
Email: mail@itsgoa.com
Website: itsgoa.com
Dr. Pooja Dinesh
Dr. Pooja Dinesh Rivonker blends homeopathy, psychology, nutrition, and empathy to offer holistic, individualised healing—redefining alternative medicine through compassionate care at HHF Goa.
Article by: Team ItsGoa
Images by: Dr. Pooja Dinesh Rivonker
In the landscape of modern healthcare, where patients often feel reduced to numbers and symptoms, Dr. Pooja Dinesh Rivonker stands apart. Practicing at HHF Goa (Hahnemannian Homoeo Forum), she exemplifies a rare blend of empathy, clinical precision, and holistic understanding. With a deeply rooted belief in homeopathy as a powerful, first-line or complementary treatment option, she is steadily redefining the way people perceive alternative medicine.
A Strong Academic Foundation: Excellence Across Disciplines
Dr. Pooja’s journey into medicine was marked by dedication, academic brilliance, and a passion for understanding the human psyche. She holds a Bachelor of Homeopathic Medicine and Surgery (BHMS), a rigorous course that built her foundational knowledge of holistic healthcare. But her academic journey did not stop there.
She went on to earn a PGDEMS (Post Graduate Diploma in Emergency Medical Services), which allows her to manage acute medical cases with swift, evidence-based intervention—a skill not commonly associated with homeopaths. Additionally, she earned a certification in Nutrition and Dietetics from NHCA Singapore, giving her the tools to design individualised nutritional plans for her patients. This multi-dimensional skillset allows her to treat each patient in a truly integrative manner, respecting their physical, mental, and emotional states.
Dr. Pooja's exceptional academic track record also includes her distinction as a Psychology topper. This background provides her with profound insight into the emotional and mental dimensions of disease, which is integral to the practice of classical homeopathy. Her approach always considers the inner world of the patient, believing that true healing stems from addressing root emotional and psychological imbalances.
A Deep-Seated Belief in Homeopathy as Primary Care
Dr. Rivonker is a firm believer that homeopathy should not be relegated to a last resort. Instead, she passionately promotes it as a first-line or complementary treatment that can work hand-in-hand with allopathic medicine. Her clinical work is a testament to this philosophy, with numerous patients benefiting from her careful, individualised care.
Among her many success stories are the treatment of chronic and often stubborn conditions such as pruritus, hormonal imbalances in women, childhood asthma, and behavioural issues in children. She has also worked effectively in cases involving chronic hyponatremia—a condition that is rarely addressed through conventional homeopathy. Her focus is never just on suppressing symptoms but on gently guiding the body to heal itself.
Dr. Pooja Dinesh Rivonker
Dr. Pooja Dinesh Rivonker
At HHF Goa, Dr. Pooja collaborates with a team of like-minded professionals who share her vision of compassionate and comprehensive healthcare. HHF is not merely a workplace for her—it is a deeply bonded community where selfless service, mentorship, and mutual respect thrive. Here, she continues to grow under the guidance of senior mentors and contribute meaningfully to a cause greater than herself.
Mentorship and Gratitude: The Pillars of Her Journey
Dr. Pooja often emphasises the importance of gratitude in her life. She attributes her professional and personal growth to the unwavering support of her family, particularly her father, whom she considers her biggest inspiration and role model. His values and encouragement have given her the strength to pursue excellence in a demanding field.
She also expresses deep gratitude to her mentors at HHF, especially Dr. Mayuresh Mahajan and Dr. Rahul Suryawanshi. According to her, they have not only imparted clinical knowledge but also helped shape her attitude toward healing and patient care. These mentors have guided her in embracing a selfless, patient-centric approach to homeopathy, and have consistently encouraged her to think beyond textbooks and protocols.
To Dr. Pooja, her mentors at HHF are more than educators; they are torchbearers of a philosophy that values every patient's unique story, and she feels honoured to carry that torch forward.
Holistic and Individualised Healing at the Core
One of the key principles of Dr. Pooja's practice is individualised treatment. She takes time to listen deeply to her patients, understanding their medical history, emotional states, dietary habits, and lifestyle. This comprehensive evaluation allows her to tailor remedies and plans that treat not just the disease but the person in totality.
She believes that the healing journey is incomplete without addressing the mind and emotions. In her consultations, patients often feel heard, seen, and understood—qualities that many feel are missing in conventional clinical settings. This compassionate approach builds trust and strengthens the doctorpatient relationship, which she believes is central to any successful treatment.
Dr. Pooja also integrates her knowledge of nutrition into her homeopathic practice. Recognising that what we eat significantly impacts our health, she educates her patients on how dietary changes can complement their treatment. Whether dealing with hormonal imbalances, metabolic issues, or skin conditions, she incorporates evidence-based dietary guidance that supports healing from within.
Dr.Poojas homeopathic clinic setup
Dr.Pooja with Dr Mayuresh Mahajan , Dr Rahul Suryawanshi & Dr Amita Suryawanshi and her Colleagues Dr Deepashri and Dr Shweta
Case Successes that Inspire
Dr Rivonker's rowin reputation is backed by compellin patient stories S e as successfully treated
C ronic Hyponatremia: A condition involvin low sodium levels in t e blood, often mismana ed or overlooked Her success wit suc a case underscores omeopat y’s potential in treatin complex, systemic issues
Pruritus: C ronic itc in , often resistant to steroids or conventional t erapy, as s own marked improvement under er care
Hormonal Imbalances in Women: W et er PCOS, t yroid issues, or menstrual irre ularities, s e offers lon -term, rootcause ealin t at avoids dependency on ormone pills
Be avioural Disorders in C ildren: By focusin on psyc olo ical tri ers and emotional well-bein , Dr Pooja as improved focus, be aviour, and social interaction in several paediatric cases.
T ese cases are not just clinical ac ievements but reflections of er core belief t at t e
body, w en iven t e ri t support, as t e innate ability to eal itself.
The Vision Ahead: Awareness, Advocacy, and Growth
Dr Pooja is committed to elevatin t e status of omeopat y, particularly in India S e stron ly believes t at wit t e ri t awareness and education, people can be in to see omeopat y not as a secondary option, but as a le itimate, science-backed system of ealin .
S e is particularly passionate about inte ratin omeopat y wit lifestyle medicine, mental ealt awareness, and nutrition Her lonterm vision includes participatin in public education, ealt awareness camps, and academic initiatives to promote a more informed understandin of omeopat y.
S e’s also mindful of t e role social media plays in s apin public perception Wit more people turnin to online platforms for ealt advice, Dr Pooja advocates for responsible, evidence-informed content t at builds trust and transparency in alternative medicine.
Conclusion: A Healer for the Future
In an era w ere medical treatment can often feel impersonal, Dr Pooja Dines Rivonker brin s a refres in , eartfelt approac to ealin Her blend of academic excellence, clinical skill, psyc olo ical insi t, and deep empat y makes er a formidable force in t e field of omeopat y.
At HHF Goa, s e continues to learn, row, and touc lives—one patient at a time Wit t e support of er mentors, family, and t e HHF community, s e is not just practicin medicine, but livin er mission: to eal wit eart, to listen deeply, and to restore balance in a world t at needs it more t an ever.
Dr Pooja Dines Rivonker is, wit out doubt, a name to watc as s e redefines w at it means to be a true ealer in t e 21st century.
Dr Pooja during Covid duties
Sona Nathan
Sona Nathan visiting chef who is focused on preparing vegetables food ( Sadya). She blends South Indian culinary heritage with holistic nutrition and spirituality, creating soulful, nourishing meals that promote healing, mindfulness, and a deeper connection with food.
Article by: Team ItsGoa
Images by: Sona Nathan
Sona Nathan, a dedicated home chef, nutritional coach, and spiritual practitioner based in Goa, is on a mission to preserve the essence of South Indian cuisine while promoting holistic well-being. With over a decade of experience, she seamlessly integrates her ancestral wisdom with modern nutritional science, crafting handcrafted spice blends and soulful vegetarian feasts that honour the mind-body connection. Her expertise in holistic nutrition and spiritual practices has transformed the way people perceive food—not just as sustenance, but as a medium for healing and nourishment.
A Journey Rooted in Tradition and Holistic Well-Being
Sona’s passion for holistic nutrition was deeply influenced by her grandmother and mother, who taught her the profound impact of food on overall well-being. From an early age, she recognised that the energy and intent behind cooking played a crucial role in how food affected the body and mind.
This realisation inspired her to pursue formal training, becoming a certified Precision Nutritionist from Canada, while also deepening her understanding of Ayurveda and natural therapies. Additionally, her certifications as a Reiki Master from Boston and a Pranic Healer from Bangalore have shaped her approach to mindful cooking and nutrition. Her culinary expertise revolves around food for auspicious occasions, with a special focus on Sadya and Iyer feast —a traditional Kerala feast served on a banana leaf, and Iyer traditional food ,celebrating authenticity and tradition
The Art of Holistic Nutrition
For Sona, holistic nutrition extends beyond mere calorie counting—it is about embracing a harmonious relationship between food, body, and soul. By using fresh, natural ingredients and honouring the six fundamental tastes defined in Ayurveda—sweet, sour, salty, bitter
, pungent, and astringent—she crafts meals that enhance digestion and overall vitality. Her philosophy revolves around the idea that food should be both nourishing and flavourful, dispelling common misconceptions that healthy eating is restrictive or bland.
Sona’s approach to meal planning is deeply rooted in ancestral wisdom, favouring seasonal vegetables, unpolished organic lentils, whole grains, and her signature handcrafted spice blends.
By encouraging small, mindful changes—such as preparing home-cooked meals, reducing processed foods, and using fresh, preservative-free spices—she helps individuals transition toward a holistic lifestyle effortlessly.
Culinary Expertise: Marrying Nutrition with Flavour
As a home chef, Sona ensures that every dish she prepares is a celebration of South Indian culinary heritage. She meticulously grinds her own spice blends in small batches, preserving their purity and authenticity. Some of her favourite ingredients include turmeric, cumin, asafoetida, curry leaves, moringa, coconut, cold-pressed oils, and homemade cow ghee— all of which are integral to her recipes due to their healing properties.
Sona Nathan
food ( Sadya)
Her cooking is naturally inclusive, catering to various dietary preferences with ease. Many South Indian dishes are inherently vegan and gluten-free, allowing her to create wholesome meals that accommodate different nutritional needs without compromising taste. One of her signature dishes, a simple yet nutrient-dense rasam with red rice and curry leaf podi, exemplifies her commitment to balanced and mindful eating.
Spirituality and the Sacredness of Food
For Sona, food preparation is a sacred ritual— an offering of gratitude and love. She believes that the energy of the cook is reflected in the meals they prepare, making mindfulness an essential component of her culinary philosophy. Cooking, for her, is not just about nourishment but about connecting with something greater.
She emphasises the importance of mindful eating habits, such as avoiding distractions like television during meals, chewing slowly, and expressing gratitude before eating. By incorporating meditative practices like deep breathing before meals and consuming digestion-friendly drinks like chaas instead of water during meals, she helps individuals foster a deeper connection with their food and gut health.
A Vision for the Future
With an unwavering commitment to holistic nutrition, Sona envisions creating a platform where traditional recipes, mindful living, and nutritional wisdom converge. She plans to expand her reach through online
consultations, home kitchen setups tailored to individual health needs, and interactive cooking workshops aimed at encouraging more home-cooked meals. Additionally, her curated spice blends aim to bring the healing power of South Indian traditions to a global audience.
Through her work, Sona Nathan continues to inspire individuals to embrace food as a powerful tool for healing, connection, and transformation—one thoughtfully prepared meal at a time.
vegetables food ( Sadya)
Sona Nathan’s spice routes
Dr. Sasha Pinto
Goa’s Dr. Sasha Pinto blends compassion and innovation at Vetcare and Cure Clinic, offering holistic, affordable, and expert veterinary care rooted in family legacy and community connection.
Article by: Team ItsGoa
Images by: Dr. Sasha Pinto
Veterinarian
Nestled in the heritage-rich Fontainhas neighbourhood of Panjim, Dr. Sasha Pinto’s Vetcare and Cure Clinic is more than just a veterinary clinic—it is a place where passion, experience, and modern science meet to provide top-notch care for animals. This clinic, co-owned by Dr. Sasha and her father, Dr. Gustavo Pinto, holds a legacy of over 40 years of practice, with a recent revival after Dr. Gustavo’s retirement from government service. Dr. Sasha, a modern veterinarian equipped with the latest knowledge and diagnostic techniques, combines her father’s decades of wisdom to bring a unique, holistic approach to animal care.
A Family Legacy of Veterinary Excellence
The story of Dr. Sasha Pinto’s clinic begins with her father, Dr. Gustavo Pinto, who has practiced veterinary medicine for over 40 years. He retired as the Director of Animal Husbandry and Veterinary Services in the Government Hospital and later joined forces with his daughter to re-open the clinic.
With Dr. Gustavo’s wealth of experience and Dr. Sasha’s cutting-edge expertise, their clinic offers an unparalleled balance of tradition and innovation. This synergy allows them to address complex cases with confidence, blending tried-and-true methods with modern advancements.
Comprehensive Services with a Homely Touch
The clinic offers a wide range of services, from basic check-ups and vaccinations to intricate surgeries such as neutering, tumour removal, and complicated dental procedures. Unlike many clinics, they boast both injectable and gas anaesthesia, which ensures safer surgeries for pets. Their expertise in dental work, including scaling and extractions, is a rare offering in veterinary care, and their dedication to trying every possible solution for their patients stands out.
Dr. Sasha emphasises that their clinic does not shy away from difficult cases; they believe every effort should be made to improve the quality of life for each animal that walks through their doors.
Beyond medical expertise, the clinic is also designed with care and attention to detail. Separate rooms for cats and other pets ensure a peaceful environment, and their spacious facility helps keep animals calm during treatment. The clinic exudes a homely, welcoming vibe, adorned with antique collectibles, many of which are cherished pieces from Dr. Gustavo’s career. This unique setting not only offers a comforting environment for pets but also aligns with the heritage aesthetic of the Fontainhas area, creating a clinic experience that is both professional and personal.
Dr. Sasha Pinto
Dr. Sasha with her patients
The Core Philosophy: Animals Come First
At the heart of Dr. Sasha’s practice is her unwavering commitment to putting animals first. She emphasises that no matter the circumstances, the well-being of the pet always takes precedence. Dr. Sasha’s personal approach ensures that every pet receives individual attention and care, going as far as treating animals on Sundays or holidays if needed. If she is unavailable, she ensures a secondary vet is arranged, so the pet never goes without care.
Moreover, Dr. Sasha’s compassion extends beyond clinical care to the financial realities of pet ownership. The clinic offers reasonable rates, and in cases where long-term treatment is necessary, they adjust charges or even provide care at no cost for clients who cannot afford it.
Dr. Sasha’s philosophy is rooted in her genuine love for animals and her belief that financial constraints should not stand in the way of proper veterinary care.
A Unique Connection with the Goan Community
Being based in Goa, Dr. Sasha’s clinic serves a unique clientele—primarily locals who are deeply connected to their pets but may not always have access to expensive treatments. This connection shapes the clinic’s approach to care. While expensive diagnostic tests are sometimes necessary, Dr. Sasha is aware of the financial limitations of her clients and ensures that treatments are both effective and affordable. Additionally, the close-knit nature of Goan society fosters a deep emotional bond between veterinarians, pets, and pet owners, enhancing the overall treatment process. This community bond helps make pet care in Goa a more personal and heartfelt experience.
Innovating with Natural Remedies and Alternative Treatments
One of the clinic’s distinctive features is its openness to alternative treatment methods. Dr. Sasha recognises the growing awareness of the side effects of allopathic medications, particularly their impact on the liver and kidneys. As a result, she offers alternative therapies such as home remedies and natural treatments where possible, which is a refreshing change from the conventional reliance on drugs. This approach helps prevent illnesses before they arise and aligns with the clinic’s commitment to holistic pet care.
In Goa, where ancestral knowledge and home remedies play a significant role in daily life, Dr. Sasha’s embrace of these methods resonates with her clientele. She blends modern veterinary techniques with time-tested, natural remedies, offering a unique, wellrounded approach to animal wellness.
Dr. Gustavo Pinto
Dr. Sasha with her patient
The clinic’s commitment to giving every case a fighting chance is evident in some of their most memorable success stories. One such case involved a pug suffering from pyometra, a life-threatening condition that required surgery. However, due to the pug’s critical kidney values, she could not be operated on immediately. Her previous veterinarian deemed her a lost cause, but Dr. Sasha took her in, meticulously brought her kidney levels back to normal, and eventually performed the surgery that saved her life. The pug’s recovery was slow, but watching her gradually return to her energetic self brought immense joy to both Dr. Sasha and the pet’s owner.
Another heartwarming story is one that touched Dr. Sasha personally. She rescued two abandoned puppies, one of whom was paralysed and unable to lift his head. Through a combination of medications, relentless care, and the efforts of the clinic’s staff and interns, the puppy made a miraculous recovery. After a month of intensive treatment, the onceparalysed pup was able to stand on his own, a moment that remains a highlight of Dr. Sasha’s career.
Challenges and the Future of Veterinary Care in Goa
Dr. Sasha acknowledges that practicing veterinary medicine in Goa comes with its own set of challenges. One of the primary difficulties is the logistical problem of pet owners not being able to bring their animals to the clinic. Although Dr. Sasha previously offered house calls, the growing demand at the clinic has made it impossible for her to continue this service. She now refers clients to nearby vets for urgent care or specialised services that are not available in Goa. Another challenge is the availability of advanced diagnostic tools and technologies.
While Dr. Sasha continually updates her knowledge through courses and consultations with colleagues, certain specialised tests or procedures must be outsourced to other regions. Despite these hurdles, she remains optimistic about the future of veterinary care in Goa.
With more people adopting pets and treating them as family members, she foresees significant growth in the demand for quality pet care, which will drive the need for better diagnostic tools and treatments.
Advice for Pet Parents: Prevention Is Key
Dr. Sasha’s primary advice to pet parents is to prioritise preventive care. Regular vaccinations, deworming, tick and flea treatments, and dental checkups are essential to maintaining a pet’s health. In a tropical environment like Goa, these preventive measures are even more critical to avoid infections and other health issues.
Dr. Sasha encourages pet owners to be proactive in their pets’ health management, emphasising the importance of grooming, regular checkups, and maintaining a healthy lifestyle for their animals. Prevention, she believes, is far better than having to deal with a serious illness down the road.
A Bright Future for Vetcare in Goa
Dr. Sasha Pinto’s dedication to her craft and her compassion for animals make her a standout figure in Goa’s veterinary scene. Her clinic, with its combination of experience, innovation, and personal touch, sets a high standard for animal care in the state.
As more Goans adopt pets and seek better veterinary services, Dr. Sasha is poised to lead the way, offering the best care possible while maintaining a deep emotional connection with her patients and their owners.
dermatologist & plastic surgeon
Dr. Diksha Phadke and Dr. Amey Pednekar of Aesthetic DNA in Goa blend modern science, empathy, and innovation to offer holistic, patient-centred skin and aesthetic care.
Article by: Team ItsGoa
Images by: Dr. Diksha Phadke & Dr. Amey Pednekar
In the heart of Goa, a dynamic duo is redefining the standards of skin health and aesthetic care. Meet Dr. Diksha Phadke, a dedicated dermatologist, and Dr. Amey Pednekar, a skilled plastic surgeon. Together, they form the driving force behind Aesthetic DNA, an advanced clinic where the precision of science blends seamlessly with the elegance of beauty and the warmth of empathy.
A Shared Journey Rooted in Excellence
Since 2019, both doctors have honed their individual expertise, building reputations for excellence in their respective fields. Dr. Diksha’s unwavering commitment to dermatology stems from a deeply ingrained desire to help and heal—not just through treatment, but by genuinely listening to patients' concerns and offering compassionate care. Dr. Amey, on the other hand, is revered for his surgical finesse and heartfelt approach to patient interactions, making him a trusted figure among those he treats. Their collaboration at Aesthetic DNA is not merely
professional—it’s a shared vision brought to life. The clinic, fully equipped with state-ofthe-art technology, was born out of a mutual passion for aesthetic transformation and clinical precision. Here, patients experience a perfect synthesis of modern medicine and personalised care, all delivered in a welcoming, safe environment.
Combating Misinformation with Education and Empathy
A recurring challenge faced by the duo is the rampant misinformation surrounding medical treatments in India. Many patients, influenced by unverified sources or over-the-counter remedies, often delay seeking appropriate care —sometimes with dire consequences. Conditions like diabetic foot disease, where timely intervention could prevent irreversible damage, are frequently neglected until it's almost too late. To counter this, Dr. Diksha and Dr. Amey prioritise clear, accessible communication. They ensure every patient understands their condition and treatment options thoroughly—often explaining procedures in the patient’s native language.
Dr. Diksha Phadke & Dr. Amey Pednekar
Dr. Diksha Phadke examining her patient
Dr. Amey Pednekar treating his patient
This transparency, paired with individualised treatment plans rooted in evidence-based practice, helps bridge the critical gap between medical advice and patient awareness.
Technology-Driven, Knowledge-Fuelled Care
Staying ahead in the ever-evolving medical landscape is a priority at Aesthetic DNA. Both doctors are proactive about attending Continuing Medical Education (CME) programs and incorporating the latest advancements into their practice. Their clinic reflects this commitment—outfitted with the most modern tools, enabling them to deliver cutting-edge solutions across dermatology, aesthetic medicine, and plastic surgery.
This relentless pursuit of excellence is matched by a heartfelt drive to make a difference. As Dr. Diksha and Dr. Amey put it, the greatest reward is witnessing a patient return with a smile—restored in health and spirit. For them, medicine is more than a profession; it’s a calling that touches lives in deeply transformative ways.
Stories That Inspire
Among the many success stories, one case that continues to resonate with them is that of a young boy grappling with gynecomastia. Despite his athleticism, the psychological burden of the condition eroded his confidence and limited his social life. Through a successful surgery performed by Dr. Amey, the boy not only regained his physical form but also reclaimed his self-esteem and social freedom. It is stories like these that fuel their purpose and highlight the profound emotional impact of their work.
Dr. Diksha with her poster presentation for Gimacon 2023
Building from the Ground Up
Establishing Aesthetic DNA was no easy feat. Balancing the clinical demands of their professions with the logistical and strategic requirements of setting up a modern facility tested their resilience. Yet, the endeavour has been deeply fulfilling—thanks in large part to the unwavering trust and encouragement of their patients. Each challenge overcome, each life improved, has added meaning to their mission.
Dr. Amey Pednekar
Both doctors bring with them a rich background in public healthcare and now embrace the evolving landscape of private practice and aesthetic wellness. They've witnessed a paradigm shift—from treating medical conditions to enhancing overall quality of life through aesthetic solutions.
Patients today seek more than just treatment; they seek confidence, self-expression, and a sense of holistic well-being. Recognising this shift, the duo remains committed to integrating global innovations into their Goabased clinic, offering world-class care tailored to individual needs.
Wisdom for the Next Generation
To those beginning their journey in medicine, Dr. Diksha and Dr. Amey offer simple yet profound advice: lead with sincerity. A genuine intention to help will always guide a practitioner in the right direction. Career milestones may follow, but the deepest form of success lies in earning the trust and gratitude of those you serve.
Dr Amey being felicitated for his talk at Facial Aesthetics conference
Dr. Diksha Phadke at Cuticon Goa 2023 as the Organising Secretary
Balance Beyond the Clinic
As a couple in the same demanding field, work-life balance is both a challenge and a priority. They recognise that self-care is essential—not just for personal well-being but for professional effectiveness. Whether it's rest, reflection, or shared moments of quiet, they make conscious efforts to stay grounded. After all, only when doctors are well can they truly give their best to those who rely on them.
A Vision for Whole-Person Healing
Looking ahead, the vision for Aesthetic DNA transcends aesthetic excellence. Dr. Diksha and Dr. Amey aspire to offer holistic care— supporting their patients not just physically, but emotionally and psychologically. Their goal is to create a space where every individual can rediscover confidence, health, and a sense of wholeness.
With deep roots in compassion and a future brimming with innovation, Dr. Diksha Phadke and Dr. Amey Pednekar are not just practitioners—they are pioneers, shaping a new narrative for healthcare in Goa and beyond. At Aesthetic DNA, beauty meets science, and healing goes far beyond skin deep.
Instagram:
@drhappy_skin @thegoanplasticsurgeon @aestheticdna.goa
authored article
The 5-Day Hormonal Reset to Boost Your Fertility Naturally
Boost fertility naturally with this 5-day hormonal reset — one simple food step a day to support hormone balance, improve ovulation, and nourish your body from within.
Article by: Dr. Joline Fernandes
Images by: Freepik
One simple food step a day to support your hormones and increase your chances of conceiving
Trying to conceive can feel overwhelming — from appointments and tests to unsolicited advice and emotional ups and downs. But what if, instead of focusing on all that’s out of your control, you could turn your attention to the one thing you can influence daily — your food?
This isn’t about a fertility “diet.” It’s about giving your hormones the raw materials they need to stay balanced and do their job — which includes preparing your body for ovulation, implantation, and a healthy pregnancy.
The 5-Day Hormonal Reset is built around one gentle nutrition step a day — easy to follow, powerful in impact, and rooted in supporting your body’s natural rhythm.
Let’s walk through it.
Day 1: Add Healthy Fats for Hormone Building
Today’s step: Include 1 source of good fat with a main meal. Try ½ tsp ghee, a few soaked nuts (almonds, walnuts), 1 Brazil nut, or seeds like flax/sesame/ pumpkin.
Why it helps:
Hormones are built from fat. Without enough healthy fats, your body can struggle to produce progesterone and oestrogen at the right time — both crucial for ovulation and maintaining a pregnancy. Good fats also stabilise blood sugar, which plays a big role in hormonal balance.
Tip:
Add ghee to your chapati, or have your nuts after your morning water.
Day 2: Do not skip breakfast
Today’s step: Have a warm, balanced breakfast within 1 hour of waking. Include a source of protein + fibre (like eggs + fruit, or upma with peanuts, or dalia with soaked nuts).
Why it helps:
Skipping breakfast or delaying it throws your blood sugar and cortisol out of balance — both of which affect your ovulation cycle and luteal phase.
Starting your day with real food helps your body feel safe, nourished, and hormonally stable.
Tip:
Don’t overthink it. The goal isn’t perfection — it’s consistency. A simple, homemade breakfast is better than a fancy “fertility smoothie” every now and then.
Day 3: One Whole Fruit Mid-Morning
Today’s step: Eat one seasonal fruit (not juice) between breakfast and lunch. Guava, papaya, apple, banana, or pomegranate are all great options.
Why it helps:
Whole fruits give your body natural energy, fibre, antioxidants, and gentle support for digestion and insulin regulation.
Insulin resistance is often behind hormonal issues like PCOS, and even subtle imbalances can interfere with ovulation. A fruit break also helps reduce your dependence on caffeine or processed snacks.
Tip:
Eat it on its own — not as dessert — and not alongside tea/coffee.
Day 4: Add a Protein to Lunch or Dinner
Today’s step: Include a protein-rich food in at least one main meal today — dal, chana, rajma, egg, curd, paneer, or fish.
Why it helps:
Protein supports hormone production, muscle repair, and blood sugar balance. When your meals lack protein, your body may experience more cravings, mood swings, or sluggish digestion — all of which affect your hormonal environment.
Regular protein helps your cycle stay more regular and prepares the body for implantation and pregnancy.
Tip:
You don’t need to go high-protein. Just be intentional. A bowl of dal, a piece of fish, or a boiled egg goes a long way.
Day 5: Swap Packaged Snacks for Whole Foods
Today’s step: Skip the processed snacks (biscuits, namkeen, toast, etc.) and replace them with one homemade or whole snack today:
• Roasted peanuts • Boiled chana • 1 boiled egg • Handful of makhana
• A few soaked almonds and 1 Brazil nut • Cucumber + hummus
Why it helps:
Ultra-processed snacks are often loaded with refined oils, sugar, and preservatives — all of which can contribute to inflammation and hormonal dysregulation.
Whole snacks keep your body in a stable, antiinflammatory state that supports your reproductive health.
Tip:
Prepare your snack ahead of time so you don’t reach for a quick fix. Hormonal support often begins in the snack cupboard.
So, What Happens After 5 Days?
If you follow these small steps — even just a few of them — here’s what might begin to shift:
• Your energy levels feel more even • Your bloating and PMS symptoms may reduce
• Your mood and sleep may improve • You feel more in sync with your body • You regain a sense of control over your health
These are all signs that your hormones are responding to nourishment.
Muscle building
-It’s Science and strategy authored article
Muscle building requires consistent training, proper nutrition, hydration, and recovery. Avoid common mistakes and focus on lifestyle changes to achieve strength and long-term fitness.
Article by: Rajlaxmi Bandodkar
Images by: Freepik
Muscle Building – It’s Science and Strategy
“It’s not the load that breaks you down. It’s the way you carry it.” – Lou Holtz
Muscle building is a combination of science, discipline, and strategy—whether you are aiming to build your physique, boost strength, or improve performance.
In today’s world, where everyone is confused about the relationship between fat and muscle, the balance between fat percentage and muscle mass is equally important to maintain the proper functioning of the body. As a normally active individual, our body demands high energy levels to perform its daily tasks.
It is mostly seen nowadays that the younger generations—school-going children, college students, and working youth—face signs of tiredness, fatigue, and low energy levels, which result in low efficiency in academic performance or in excelling in their respective fields. Compared to the older generations— our parents and grandparents—they were quite active during their youth and rarely faced muscle loss or fatigue.
Wondering how?
Here’s the answer:
Muscle growth and building muscle do not happen overnight or in one day. It is a continuous process. Muscle hypertrophy occurs when muscle fibres sustain small tears during resistance training. The body repairs these fibres by fusing them, which increases their mass and strength. This process is influenced by factors such as mechanical tension (lifting heavy), muscle damage, and metabolic stress (intensity and fatigue).
Focusing on the right nutrition and proper combination of foods is a very important aspect to support muscle repair and growth.
The mistake lies in the fact that we do not concentrate on a proper eating pattern, which affects our growth, development, and all mechanisms involved in muscle growth. For instance, when we munch on the wrong foods that are easily available in the market at low prices, we hinder our progress.
Hy r tion:
Muscles are 75% water. Staying hydrated to maintain performance and recovery is a key tool.
Common Mistakes to Avoid While Working on Muscle Strengthening
Neglecting Form: Lifting heavy with bad form leads to muscle in ury, not gains
Inconsistent Tr ining: Results require consistency over months, not days
Skipping Nutrition: You can’t out-train a poor diet
L ck of V ri tion: Change your routine every few weeks to continue progressing.
Building muscle is a ourney of consistent effort, smart training, and proper recovery. It’s not ust about lifting weights—it’s about optimising your lifestyle. With patience and dedication, anyone can achieve a stronger, more muscular physique.
To Work on Your Muscle Mass and Strengthening, Reach Out to
Arogy Vih ra Essence of Pure Nutrition
By R jl xmi B n o k r
Clinic A ress:
Shop No. 1, Mahalaxmi Residency, Tisk, Ponda
Shop No. 3, Lucy Apartments, Aquem, Margao, Goa
Tel: 9404312057
press release
La Estoria, IHCL SeleQtions, celebrates mindful dining through seasonal produce and sensory-rich rituals, turning each meal into a tranquil, immersive experience of presence, flavor, and well-being.
Article & Images by: Ms Dorothy Periera, Manager Food Safety and Hygiene IHCL, Goa
Itsgoa
At La Estoria, IHCL SeleQtions, every dish tells a story—and every meal is more than just nourishment; it is an experience in mindfulness. Inspired by the age-old practice of being truly present in the moment, our culinary philosophy draws from the essence of mindfulness to create thoughtful, balanced, and soul-satisfying dining experiences for our guests. Mindfulness, at its core, is the art of being wholly present—tuning in to your thoughts, sensations, and environment without judgment. When applied to food, it becomes a powerful tool that not only enhances well-being but also deepens our connection to what we eat.
The Essence of Mindful Dining
As summer ripens across Goa, the orchards burst into life. From goldenhued mangoes and juicy jackfruit to tart kokum and fragrant pineapples, the region’s summer fruits are not only nature’s sweetest gifts but also a vital part of Goan heritage that we celebrate. La Estoria curates meals that encourage slowing down, savouring flavours, and embracing the moment. Our menus and dining rituals are crafted around these core benefits of mindfulness that is lowering stress and anxiety, enhanced focus and presence, deeper self awareness and balanced emotions and decisions. A warm herbal tea at arrival or a light, hydrating summer salad helps guests ease into relaxation, sharpening awareness and bring attention to every texture, aroma, and flavour—heightening the dining experience. Through intentional food pairings and thoughtfully plated courses, guests become more attuned to their own tastes and preferences. Mindful eating allows guests to tune in to their bodies and feelings, making better choices that support health and harmony.
Curating the Mindful Meal: A La Estoria Experience
Mindfulness doesn't require grand rituals—it
begins with small, intentional acts. At La Estoria, we encourage our guests to embrace mindfulness through simple yet meaningful practises. Observe the colours, textures, and aromas on your plate. Mindful moments are woven into every meal—whether it’s a slow breakfast with fresh juice or a sunset dinner served with natural, ambient lighting. Dining areas at La Estoria are designed to be tranquil and undisturbed—spaces where flavours take centre stage. Our team—from chefs to hosts— are trained to guide guests into a calm, connected experience with each dish. Summer Fruit and Local Produce Journey
As summer unfolds in all its vibrance, we invite guests to indulge in a Summer Fruit and local produce journey —a sensorial journey inspired by the season's bounty.
Each morning, guests are welcomed with a farm-to-fork breakfast, where fresh-cut fruit platters are paired with cold-pressed juices and artisanal preserves made in-house. The highlight of the season is our Alphonso Mango Degustation, a chef-led tasting experience that features the king of fruits in creative avatars—from chilled gazpachos and zesty chutneys to hand-churned mango sorbet and delicate mille-feuille. For those seeking deeper connection, the guests are encouraged to holding a slice or spoonful noticing its texture, temperature, and weight. Each piece is admired for its colour, shape, and natural imperfections. A deep inhale reveals the fruit’s fragrance—ripe, sweet, perhaps floral or citrusy. A slow, deliberate taste brings attention to its flavour and texture. Guests are encouraged to notice the aftertaste and the sensations that follow. The practice continues, encouraging reflection, gratitude, and joy in simplicity. By integrating mindfulness into each dining moment, La Estoria ensures every meal becomes a moment of peace, presence, and pleasure. It’s not just about what’s on the plate—it’s about how it’s experienced leading you on a journey of taste, tranquility, and thoughtful indulgence.
