Wellness Health & GOA
Volume 2
Issue 6
June 2025
The Wellness Workshop
Kelvin Moses founded The Wellness Workshop to offer science-based, holistic fitness across India.
Shobhika Jaju
Psychologist Shobhika Jaju guides healing through empathy, cultural insight, and deep therapeutic support.
Dr. Melissa Alvares
Dr. Melissa Alvares delivers empathetic, patient-centered care shaped by global experience and purposeful living.
dr. kathleen barreto
Dr. Kathleen Barreto’s Life Care Physiotherapy champions patient-focused, innovative care and holistic wellness in Goa.
Welcome to this month’s edition of Health & Wellness Goa, where we continue to spotlight individuals and initiatives transforming lives through wellness, science, and heartfelt care across our beautiful state and beyond.
Our cover story this month features Kelvin Moses, who turned personal struggles into purpose. Through The Wellness Workshop, he delivers structured, science-backed fitness coaching focused on long-term transformation, technology, and holistic health. His journey shows how pain can fuel purpose and create meaningful impact across India.
We bring you insights from psychologist Shobhika Jaju, who blends empathy and cultural sensitivity to guide clients through trauma, identity, and healing —fostering self-acceptance and emotional growth.
In the medical field, Dr. Melissa Alvares stands out for her global experience, empathetic approach, and ongoing pursuit of professional excellence. Balancing family, travel, and purposeful living, Dr. Alvares is redefining what it means to deliver truly patient-centered care in today’s fastevolving healthcare landscape.
We proudly feature Dr. Kathleen Barreto, founder of Life Care Physiotherapy in Margao, whose patient-first approach, innovative treatments, and community focus are advancing holistic wellness in Goa.
Looking ahead to the coming year, our 2025 guide to mental wellness provides practical tips on digital detox, stress management, and daily habits that nurture emotional balance. It’s a resource crafted to help you thrive—not just survive—in an increasingly connected and demanding world.
From fertility to food, this issue is brimming with insight. Meet Dr. Joline Fernandes, Goa’s first certified fertility nutritionist, who merges local ingredients with science-based strategies. Her holistic plans are empowering couples on their journey to conception with care that’s both grounded and personalised.
And finally, we bring a refreshing culinary update—Qmin’s new health menu. Designed for busy, health-conscious individuals, the menu offers balanced, flavorful meals and beverages that are both satisfying and guiltfree. Eating well has never felt this easy.
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 The Wellness Workshop
02 Shobhika Jaju
03 Dr. Melissa Alvares
04 Dr. Kathleen Barreto
05 Mental Wellness & Mindful Living
06 Science-Backed Fertility Support from Goa’s First Certified Nutritionist
07 Healthy, Happy, Guilt-Free: Why Eating Well is the Best Choice You’ll Make Today
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 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
cover feature
The Wellness Workshop
Kelvin Moses turned personal struggle into purpose, founding The Wellness Workshop to deliver structured, science-backed fitness coaching focused on long-term transformation, technology, and holistic health across India.
Article by: Team ItsGoa
Images by: Kelvin Moses
Kelvin Moses’ journey into fitness wasn’t born out of vanity or trend—it was sparked by personal struggle. As a kid up until the 9th grade, he was obese, and his desire to get fit was always burning within. It started on a terrace, lifting old rusted dumbbells when his parents weren’t around. His brother, also formerly overweight, had started hitting the gym, and when the physical changes began showing, Kelvin naturally wanted in on the transformation. “Haha,” he laughs, remembering those early days.
The First Gym Experience and the Spark of Passion
At 18, Kelvin got his first gym membership, and he remembers his first day like it was yesterday. “Struggle, anxiety, social awkwardness—the emotional concoction every first-time gym-goer experiences,” he says. But he loved every bit of it. From that point forward, he barely missed a week of workouts unless he was hospitalised. In fact, he recalls only two instances in his life when he didn’t train—and both were hospitalrelated.
His dedication grew stronger during high school and college. A friend eventually informed him about an opening for a trainer at a new gym, and though he lacked certification, he grabbed the opportunity. He interviewed, got through, but had to wait a year and a half before getting on the gym floor. In the meantime, he worked as a receptionist at a popular gym in town. Eventually, the gym owner offered him the position of a floor trainer.
“I was always working out, every day, for about six years. I loved every moment of being in that environment of improvement,” Kelvin reflects. His passion for training soon became a passion for helping others feel that same change—mentally, physically, and emotionally.
The Moses Effect and the Rise of The Wellness Workshop
When COVID-19 struck in early 2020, the gym shut down. Kelvin was back at square one—jobless, but still full of passion. That’s when he launched his own business: The Moses Effect, coaching clients online and offline. “I was just happy to make the same salary as I did before,” he says, “but three months in, I was already doubling it.”
What began as a personal pursuit quickly grew. By last year, The Moses Effect evolved into The Wellness Workshop, now a five-yearold brand with over seven certified coaches operating both online and offline across India and a few international destinations.
Kelvin Moses
kelvin during a podcast session
Kelvin Moses
Structured Training: Not Just Exercise, But Purpose
Kelvin doesn’t believe in random workouts. His daily regimen is structured around sixmonth-long Macrocycles, broken into Mesocycles of 8-12 weeks. Each training block focuses on outcomes—strength, hypertrophy, endurance—geared toward specific aesthetic goals.
Philosophy on Fitness: Building Long-Term Habits
Kelvin has coached hundreds, if not thousands, of clients. One lesson he shares passionately is the need to understand the why behind someone’s fitness journey. “Many people come to me with bursts of optimism, looking for instant results,” he explains. “But when you dig deeper, it's often years of poor habits they want to reverse in weeks.”
He has a powerful line to share: “This industry loves selling physical hunger to people who are mentally starving.”
Kelvin believes in macro targeting—setting micro-goals that align with larger wellness objectives. “It’s not about temporary wins. It’s about sustainable change. Look at the forest, not just the trees.”
kelvin with Leeza Mangaldas
kelvin with Sahil Tavora
kelvin conducting a podcast session
Diet and Nutrition: Fuel Over Fantasy
Kelvin’s approach to nutrition is rooted in science and simplicity. “I eat to fuel, not to fulfil a gourmet fantasy,” he says. His meals are straightforward:
Meal 1: 100-150g steamed paneer or 3-4 boiled eggs, 250-300g steamed green vegetables, and a bowl of fruit.
Meal 2: A protein shake with water.
Meal 3: 400-500g lean protein (chicken, fish, or lean meat), 200-300g cooked carbs (oats, brown rice, or potatoes), and some yogurt for gut health.
He follows the 80:20 rule—80% whole foods, 20% “soul foods” that feed his cravings without derailing his goals. “No food is ‘cheat’ food,” he explains. “We don’t shame food—we understand context and balance.”
Challenges in Coaching: The Battle of Behaviour
The biggest challenge Kelvin faces as a coach? Making clients understand that long-term change requires behavioural shifts. “Surfacelevel interventions appear attractive but don’t
last. Clients must learn adaptability and the opportunity cost of every decision—be it food, sleep, or substances.”
Client Transformations: From Smoking to Marathon Running
Every transformation holds a special place for Kelvin Moses, not just for the physical changes, but for the lessons he learns from each client. However, one story continues to stand out in his memory. Kelvin once worked with a client for a year and a half—a man who was physically strong but far from where he wanted to be.
Cardio was his nemesis, and the real challenge? He was a chronic smoker and someone who could outdrink even seasoned partygoers. During the week, they trained hard, but weekends became a battleground of self-sabotage. Instead of pushing standard advice like "just quit smoking" or "cut the drinking," Kelvin took a different approach. He focused on understanding the client's behaviours and identifying his triggers. “Telling someone what’s harmful isn’t helpful they already know. You have to dig deeper,” Kelvin explains.
With time, patience, and a behavioural-first strategy, the client began weaning off cigarettes and started running. The early days were rough he couldn’t last even five minutes on the treadmill, plagued by alcohol-induced gout. But Kelvin stayed committed, working with him incrementally, adding one minute at
Fast forward to the end of their coaching journey: the client had completely quit smoking, gave up drinking, and now participates in some of India’s biggest marathons. In fact, he’s training to win national titles this year. Kelvin often recalls this transformation as a reminder of why he started coaching in the first place. “I promised him I’d share his story,” he says proudly, “and this is my way of honoring that commitment.”
www.itsgoa.com itsgoa_ Itsgoa
kelvin conducting a wellness workshop
Kelvin Moses
Fitness Trends: AI, Biohacking, and
Training for Seniors
Kelvin Moses believes the fitness industry is on the cusp of a major transformation—driven primarily by the integration of AI and emerging health technologies. According to him, the rise of AI-powered fitness devices isn’t just a trend it’s a future disruptor that will revolutionise how health metrics are tracked and interpreted.
At The Wellness Workshop, his team is already looking into incorporating such technologies to process client data more effectively. “It’s not just about collecting data,” he explains. “It’s about refining it getting granular, detailed insights that help us solve client problems with precision.”
But the innovation doesn’t stop there. Kelvin also points to the growing presence of chemical derivatives being developed in biochemical labs compounds that are already showing promise in diagnosing and potentially curing environmentally-induced diseases.
With more people now investing in their longevity, he sees a shift towards alternative therapies and holistic well-being. “This is a great time to be a health coach,” Kelvin says enthusiastically. “There’s so much available to promote better living and long-term health.”
One trend he’s especially passionate about is encouraging resistance training among people over 50. He challenges the outdated belief that walking alone is enough. “As we age, our muscles and joints naturally deteriorate due to sarcopenia.
Light to medium resistance training two to three times a week becomes essential,” he says. In his eyes, the future of fitness isn’t just about aesthetics it’s about science-backed sustainability, technology-led personalisation, and empowering people across all ages to take control of their health.
online sessions
Balancing Roles: Prioritisation is Key
For Kelvin Moses, balancing the many responsibilities of a health coach isn’t as daunting as it may seem. His secret lies in one core habit: prioritisation. He starts by preparing an agenda the night before. “I list out everything I need to execute the next day,” he explains. “That way, I don’t wake up feeling overwhelmed or unsure about where my time needs to go.”
Each task on his list is already organised by priority. This allows him to move through the day with clarity and focus, addressing responsibilities in an efficient, stress-free manner. For Kelvin, it's this consistent structure that keeps his workflow smooth and his energy aligned with what matters most— coaching, creating, and scaling The Wellness Workshop.
When asked what advice he would give to aspiring fitness coaches, Kelvin Moses offers a grounded yet empowering perspective. “Start by learning from your peers,” he says. “Pick up a textbook. Read. Use social media, use YouTube—there’s no excuse today with the sheer volume of resources available, both online and offline.” Kelvin emphasises the importance of building a solid foundation. He encourages newcomers to pursue a reputable certification course and gain practical, handson experience before taking the leap into entrepreneurship. “Once you feel you’re ready —mentally, physically, professionally—go ahead and fly your kite.”
But he doesn’t sugarcoat the reality. “The wind will push you—up, down, side to side— but you’ve got to hustle and stay afloat,” he advises. “It’s always going to be competitive, and there’ll always be someone you think is better. That’s okay. There’s enough business out there for everyone to succeed.” His message is clear: educate yourself, stay humble, keep pushing forward, and trust the process.
Looking Ahead: Scaling The Wellness Workshop
Looking ahead, Kelvin Moses has a clear and ambitious vision for the future of The Wellness Workshop. His goal is to scale the brand into a premier online coaching platform that offers services across India. "The scope is huge," he says with conviction, believing deeply in the potential of digital coaching to reach and transform more lives. While The Wellness Workshop currently has a strong offline presence in Mumbai and Goa, Kelvin acknowledges that expanding physically beyond these locations will require significant research and development. “But who's to say that’s not in God’s plans for us?” he adds, with a mix of optimism and faith.
To bring this vision to life, Kelvin plans to grow his coaching team and invest in expanding the brand’s internal departments—particularly in the tech space. His focus is on increasing accessibility, improving the quality of sessions delivered, and creating a seamless, enriched client experience. “It’s not just about growth,” he emphasises. “It’s about building a strong, loyal community around the brand.” For Kelvin, the future of The Wellness Workshop isn’t just business—it’s a movement toward smarter, scalable, and deeply personal health coaching for all.
Kelvin Moses
kelvin during his workout
Psychologist Shobhika Jaju blends empathy, cultural sensitivity, and therapeutic depth to guide clients through trauma, identity, and healing—offering space for reflection, self-acceptance, and meaningful transformation.
Article by: Team ItsGoa
Images by: Shobhika Jaju
Shobhika Jaju
Psychologist
For Shobhika Jaju, founder of Silver Linings: Guidance & Counselling Centre in Margao, the path to psychotherapy began with a deepseated curiosity about human nature. From an early age, she found herself captivated by the emotional landscapes people carried—their coping mechanisms, vulnerabilities, and quiet resilience. That curiosity soon transformed into purpose, and purpose into profession.
Having pursued psychology since the 11th grade, Shobhika built her academic foundation with a Bachelor’s degree in Psychology and a Master’s in Applied Clinical Psychology. Over the past 12 years, she has supplemented her core training with a diverse set of credentials. These include certification as a Rational Emotive Cognitive Behavioural Therapist (RECBT), Queer Affirmative Counselling Practitioner, Career Consultant, and Professional Supervisor for mental health professionals. Her lifelong commitment to learning continues to inform and evolve her practice.
A Focus on the Deeply Human
Shobhika’s therapeutic work centres around anxiety, trauma, identity, self-worth, and interpersonal relationships. She also supports clients through life transitions, grief, and burnout, while addressing the oftenoverlooked impact of familial and societal expectations. A significant part of her practice is queer-affirmative and rooted in cultural sensitivity.
What draws her to these themes is their layered and profoundly human nature. These are the spaces where individuals often feel most isolated—and helping them navigate such terrain is both humbling and transformative. Over the years, her therapeutic lens has sharpened through working with a wide demographic, but her focus has steadily crystallised around these areas of meaningful engagement.
Shobhika Jaju
Mental Health Awareness Session with Goa Police
Our waiting room is designed to be spacious & clutter free
Therapy as a Gentle Unfolding
Describing her approach as collaborative, compassionate, and context-aware, Shobhika rejects the notion of therapy as a tool to "fix" people. Instead, she views it as a space to rediscover, reflect, and realign. Drawing primarily from Cognitive Behavioural Therapy (CBT) and Rational Emotive Behavioural Therapy (REBT), she takes an eclectic stance, integrating Narrative Therapy, Person-Centred Therapy, mindfulness, and somatic elements into her sessions.
The first meeting with a client is less about diagnosis and more about connection. She prioritises creating a safe, unrushed environment where clients can speak freely and start to feel seen. Trust-building is the foundation, and it begins the moment a client walks through the door.
For those hesitant to seek help, she emphasises that showing up is already a courageous step. There’s no pressure to reveal everything all at once. Instead, therapy unfolds at the pace of trust.
Healing in Everyday Practice
In Shobhika’s view, healing extends far beyond the therapy session. It lies in everyday rituals— how we breathe, eat, rest, and interact with our environments. She encourages clients to adopt simple mindfulness practices like journaling, grounding exercises, and body scans to anchor themselves in the present. These practices serve as bridges between internal awareness and external living.
She also addresses the emotional and social complexities of the modern age. Today’s generation, she observes, battles anxiety, chronic stress, and emotional disconnection, often intensified by social media and unrealistic expectations. Yet, what gives her hope is their growing openness toward mental health conversations, both online and offline.
Opening the doors to a room of healing possibilities
Breaking Myths and Building Awareness
Shobhika actively works to dismantle common myths about therapy. One prevailing misconception is that therapy is reserved for those who are “not okay.” In truth, therapy can benefit anyone seeking clarity, balance, or deeper self-understanding. Another is the assumption that therapists offer direct advice or solutions. Instead, she highlights therapy as a space for exploration, reflection, and collaborative problem-solving.
To sustain her own mental well-being, Shobhika practices what she preaches. Regular check-ins, supervision, personal therapy, and boundaries help her stay grounded. She incorporates movement, writing, and time with loved ones into her daily rhythm—embracing the reality that healing professionals also need care.
Witnessing Quiet Transformations
Rather than pinpointing one transformative moment, Shobhika finds deep meaning in the collective arc of her practice. Again and again, she witnesses clients move from feeling unseen to experiencing validation and connection. These subtle shifts—from isolation to self-acceptance—form the heart of her work.
The post-pandemic era, she notes, has accelerated much-needed change. With greater acceptance of virtual therapy, more people are now reaching out proactively. The field itself has grown more inclusive, traumainformed, and attuned to cultural realities—an evolution that aligns with her own approach.
Therapy in the Indian Context
Shobhika is deeply aware that mental health in India intersects with culture, gender roles, familial duties, and social expectations. She brings this understanding into every session, helping clients unpack the complex narratives they've inherited. For her, cultural sensitivity
isn’t an optional lens—it’s the cornerstone of meaningful therapy.
When asked for resources, she offers a gentle suggestion: start with what resonates. Maybe You Should Talk to Someone by Lori Gottlieb offers a tender introduction to therapy, while Anxiety: Overcome It and Live Without Fear by Sonali Gupta provides practical insights for those struggling with stress. She also encourages reflective practices—be it journaling, mindful movement, or heartfelt conversations—as powerful tools for selfawareness.
The Message That Matters Most
If there’s one thing Shobhika hopes people internalise about mental health, it’s this: healing isn’t about becoming perfect—it’s about becoming more yourself. Embracing your full emotional range, asking for help, and honouring your own rhythm is not just valid— it’s vital.
In a world that often demands constant performance, Shobhika Jaju offers something deeply radical: space to pause, reflect, and just be. And within that space, healing quietly begins.
Mental Health Awareness Session with Goa Police
Health Awareness Session with navy women's Association members
Mental Health Awareness Session
Mental
Dr. Melissa Alvares blends empathy, global experience, and continuous learning to deliver compassionate, patientcentred care—balancing professional excellence with a deep commitment to family, travel, and purposeful living.
General Practitioner
Article by: Team ItsGoa
Images by: Dr. Melissa Alvares
In a world where the fast-paced nature of modern medicine often leaves little room for empathy and connection, Dr. Melissa Alvares is a refreshing reminder of what it truly means to be a healer. A Family Medicine Specialty Trainee based in the UK, Dr. Alvares embodies a beautiful balance of personal warmth, professional diligence, and an unshakeable commitment to her patients’ well-being.
Rooted in Family, Driven by Purpose
“First and foremost,” she says, “I am a devoted daughter, sister, niece, granddaughter, and cousin to my cherished family.” For Dr. Melissa, her family is where everything began —and where it all finds meaning. This deeprooted foundation has shaped not only her values but also her approach to medicine and life.
Far from being defined solely by her career, she is also an enthusiastic traveler, an on meaningful connections with loved ones. “I
A Calling, Not Just a Career
Dr. Alvares excelled academically throughout school and higher secondary education, eventually facing the crossroads most science students encounter: engineering, medicine, or piloting. For her, the choice was crystal clear. “I immediately realised that pursuing medicine was my true calling.”
After earning her medical degree, she spent several years working in the field before pursuing her specialty. Choosing General Practice (GP) training was a conscious decision shaped by her desire to build long-term patient relationships and maintain a healthy work-life balance, both of which she finds immensely fulfilling.
Educational Journey and Career Path
FSRH Annual Conference at the RCOG (Royal College of Obstetrics and Gynacolgy) in London
Dr. Alvares graduated in 2017 from Avicenna Tajik State Medical University in Dushanbe, Tajikistan. She then returned to India, working in Emergency Medicine for two years, gaining vital experience in high-pressure environments.
Dr. Melissa Alvares
Dr. Melissa Alvares
Eventually, she relocated to the UK, where she continues to evolve professionally.
Her qualifications extend beyond her medical degree. She holds a Diploma in the Faculty of Sexual and Reproductive Health, and is trained in fitting contraceptive coils—further expanding the scope of care she offers her patients.
The journey wasn’t without its hurdles. “The most difficult aspect was preparing for the entrance exams,” she admits. Yet through resilience, focus, and timely breaks, she overcame each challenge, staying committed to her goals.
Patient-Centred Philosophy
Dr. Melissa’s approach to patient care is deeply empathetic and patient-centric. “I give my patients the opportunity to express their concerns and I listen attentively without interruption,” she explains. She emphasises that often, patients simply need someone to listen—a need frequently overlooked in today’s fast-paced hospital environments.
Transparency, honesty, and communication are central to her philosophy. She ensures that patients are not only informed about their conditions and treatment plans but are also active participants in their own healthcare decisions.
Embracing Technology for Better Care
Understanding the importance of keeping pace with innovation, Dr. Alvares actively incorporates new technologies into her practice. She is currently conducting an audit to evaluate how tech-savvy patients are— laying the groundwork for initiatives such as sending urine test kits to patients' homes. This will allow patients to carry out basic diagnostics independently, thereby reducing clinic congestion and optimising resources.
Rewarding Moments and Memorable
For Dr. Alvares, the greatest reward is seeing her patients smile after every consultation. “It is gratifying for me to perform my duties effectively and return home with the knowledge that I've positively impacted someone's life,” she reflects.
She recalls a poignant case that still touches her deeply. Just ten minutes before the end of her shift, she took on a complex patient. What began as a quick consultation extended until 7:00 p.m., as the patient’s condition worsened and required continued attention. Rather than handing the patient off to another doctor, she stayed. “That’s what my instincts told me to do,” she says. The patient recovered and expressed heartfelt gratitude, calling her a “queen.” That moment reaffirmed her purpose in medicine.
Facing the Emotional Demands of Medicine
As with any healthcare role, being a doctor involves navigating both triumphs and challenges. “Some days can prove to be particularly difficult,” she admits, especially after long, emotionally intense shifts. Yet she continues to show up with resilience, compassion, and a sense of duty.
“Every profession has its pros and cons, but as doctors, we often face life and death situations that require us to remain composed and grounded.”
Staying Ahead in a Changing Medical Landscape
Dr. Alvares notes how rapidly the medical field is evolving. Continuous learning, she says, is non-negotiable. From engaging in audits to adopting new knowledge from emerging research, she believes that staying updated is both a responsibility and a privilege. “There’s always something new to discover each day.”
Annual Scientific Conference in Birmingham
Her advice for young medical professionals is heartfelt and actionable: “Strive to learn something new each day, no matter how small. If you find yourself passionate about a subject, chase it wholeheartedly.” She encourages her peers to embrace their chosen specialty with love and determination, reminding them that these years will pass quickly so they must make the most of the journey.
Work-Life Balance and Global Exploration
Dr. Alvares is a strong advocate for maintaining a balanced life. “I travel frequently,” she says. “I’ve lived in Bahrain, Tajikistan, India, and now the UK.” Over the past two years alone, she has visited Spain, Italy, France, Morocco, Turkey, the Netherlands, Belgium, and the Czech Republic a testament to her adventurous spirit.
Each weekend, she sets out to explore new places, enjoys different cuisines, and values time spent with friends and family. She describes herself as a “social introvert”— someone who enjoys both meaningful social interactions and personal downtime. Movies, travel, and connection keep her grounded outside of her professional responsibilities.
Looking Ahead: Growth and Purpose
When it comes to her future, Dr. Alvares remains focused on continuous learning and self-improvement. Her goal is to consistently enhance her skills to deliver safe, high-quality care while striving for excellence in all areas of life. “I look forward to the journey ahead,” she says with genuine enthusiasm—proof that her path in medicine isn’t just a career, but a lifelong mission fuelled by love, resilience, and purpose.
Dr. Melissa Alvares is more than just a doctor. She’s a compassionate listener, a global citizen, a lifelong learner, and an advocate for
Dr. Melissa Alvares
Exploring ancient medinas and vibrant souks in Morocco
Dr. Kathleen Barreto's Life Care Physiotherapy in Margao, Goa, prioritises patient-centric care, innovative treatments, community engagement, and confronts healthcare challenges for holistic wellness in Goa.
physiotherapist
Article by: Team ItsGoa
Images by: Dr. Kathleen Barreto
Specialising in antenatal and postnatal physiotherapy, her practice embodies a commitment to personalised care and patient well-being.
Patient-Centric Care: A Promise Upheld
At Life Care Physiotherapy, the cornerstone of. Dr. Kathleen’s philosophy lies in patientcentric care. Honesty and transparency permeate every interaction, fostering a sense of security and confidence in patients embarking on their journey to recovery. Dr. Kathleen's dedication to compassionate care ensures that each individual receives
tailored treatment, empowering them to reclaim their health and vitality.
Innovative Approaches to Wellness
Distinguished by her certifications in noninvasive pelvic floor rehab and as an antenatal and postnatal Pilates specialist, Dr. Kathleen Barreto pioneers innovative treatments that set her practice apart. These advanced modalities not only address physical ailments but also promote overall well-being, offering patients a holistic approach to health restoration.
Celebrating Triumphs: Stories of Healing
Among the many success stories at Life Care Physiotherapy, one stands out vividly. A patient, gravely injured in a road accident, found solace and support under Dr. Kathleen’s care. Through empathy and expertise, the patient not only recovered physically but also triumphed over mental trauma, embracing life
Interferential Therapy for back related issues
Kathleen doing Cervical Traction
for Spondylitis
Navigating Unique Challenges
Located in the dynamic landscape of Goa, Life Care Physiotherapy navigates both challenges and opportunities inherent to its surroundings. While the community's awareness of physiotherapy is evolving, traditional beliefs regarding pregnancy and postpartum care persist. Dr. Kathleen Barreto remains steadfast in her mission to foster change, advocating for the importance of holistic well-being in every stage of life.
Embracing Emerging Trends
As wellness trends evolve in Goa, Dr. Dr. Kathleen remains attuned to the shifting currents of health consciousness. With a discerning eye on the burgeoning interest in diet and fitness among the younger generation, her practice adapts to meet the evolving needs of the community, ensuring accessible and relevant healthcare solutions
Engaging the Community: A Call to Action
Beyond the confines of her clinic, Dr. Kathleen Barreto actively engages with the broader Goa community, advocating for public health initiatives and awareness campaigns. While progress may be gradual, her unwavering commitment to community empowerment lays the foundation for a healthier, more informed society.
Confronting Healthcare Challenges
In the pursuit of holistic wellness, Dr. Kathleen confronts pervasive challenges, chief among them being the lack of awareness surrounding physiotherapy. Dispelling misconceptions and advocating for early intervention, she endeavours to shift perceptions, highlighting the integral role of physiotherapy in holistic healthcare.
The Future of Wellness in Goa
Looking ahead, Dr. Kathleen envisions a landscape where wellness takes centre stage, intertwined with the fabric of everyday life in Goa. As awareness grows and attitudes evolve, she anticipates a future where physiotherapy emerges as a cornerstone of preventive healthcare, enhancing quality of life for all.
Expert Advice for Optimal Well-Being
In closing, Dr. Dr. Kathleen offers invaluable advice to residents and visitors alike: prioritise your well-being. Whether expecting or seeking pain relief, embrace the journey to wellness with proactive care and professional guidance. At Life Care Physiotherapy, the path to a healthier, more vibrant life begins today.
Reach out to Dr. Kathleen Barreto on: +91 75071 89432
Kathleen performing Ultrasound Therapy for knee related conditions
Or find her on her Instagram at: @life_care.physiotherapy
Lua Nova
If holidays are inspired by nature and your thirst for rustic solitude and inner peace, Lua Nova is the hotel your heart was yearning for.
Located at Goa's celebrated holiday capital at Baga, it overlooks a beautiful Canvas of village Goa, just 5 minutes walk from the Baga Beach.
authored article
Mental Wellness & Mindful Living
A practical 2025 guide to mental wellness and mindful living, focusing on digital detox, stress management, and daily habits to improve emotional balance, productivity, and overall mental well-being.
Article by: Rajlaxmi Bandodkar
Images by: Freepik
Mental Wellness & Mindful Living: A 2025 Survival Toolkit for the Mind
In toda ’s fast-paced di ital world, mental health has become as important as ph sical health. isin stress levels, screen time overload, and a culture of social comparison are drivin people to seek deeper, more sustainable wa s to feel balanced and calm. That’s where mindful livin and mental wellness step in not as luxuries, but as essentials.
Why Mental Wellness Matters in 2025
Anxiet and depression are at an all-time hi h, especiall amon teena ers, outh, and workin professionals. Mental health is not just the absence of illness—it’s the core of our emotional, ps cholo ical, and social wellbein . Just like ph sical health, mental wellness affects how we think, feel, act, make choices, and relate to others.
Modern lifestyles have led to
Disrupted sleep pattern
Poor nutrition habit
Chronic overthinkin
Emotional fati ue from social media exposure
What Happens When Mental Health Is Ignored
Chronic stres
Sleep disturbance
Low productivit elationship breakdown
Poor immunit & ph sical illnes
Increased risk of depression and anxiety You rechar e our phone dail – our mind deserves the same!
What Is Mindful Living?
Mindf l living mean being pre ent aware of yo r tho ght , feeling , body, and rro nding in a non-j dgmental way. It the
opposite of autopilot livin , where stress and distra tions dominate our da
Why Prioritise Mental Health
It Improves Qualit of Life: Good mental health helps ou enjo life, ope with stress, and oun e a k from hallen es It Boosts Produ tivit : Mental larit , fo us, and emotional re ulation lead to etter performan e at work, s hool, and home
It Stren thens Relationships: When ou re emotionall alan ed, ommuni ation, patien e, and empath improve naturall It Supports Ph si al Health: Poor mental health an lead to heada hes, ut issues, hormonal im alan e, and even heart disease
It Prevents Crises: Earl support an prevent serious mental illness, self-harm, or su stan e a use.
Wondering How to Boost Mental Wellbeing
Here s the answer to unlo k: “Mental stren th isn t a out avoidin reakdowns it s a out learnin how to rise after them.”
Digital Detox
We he k our phones over 90 times a da — often without realisin it. Constant s reen time leads to rain fo , poor sleep, anxiet , and low self-esteem. A re ular di ital detox an help reset our rain, oost fo us, and improve emotional health.
Why Is There a Need for Digital Detox
Redu es mental lutter and overstimulatio
Improves real-life relationships and presen
Enhan es produ tivit and reativit
Redu es risk of dooms rollin and so ial ompariso
Healin e ins when we stop pretendin we re oka !
No P one for t e First Hour of t e Day: Start your day wit a routine— ydrate, stretc , meditate Replace screen time wit journaling or mindful breat ing
Device-Free Meals: Keep p ones away from t e table Engage in real conversations or eat mindfully
Use “Do Not Disturb” or Focus Mode: Set DND during work blocks, meals, workouts, or bedtime Use apps like Forest or One Sec to block distractions
Sc edule Screen Breaks: Use t e 20-20-20 rule—every 20 minutes, look at somet ing 20 feet away for 20 seconds Take a 10-minute screen-free break every 2 ours
Sleep Wit out Your P one Nearby: Keep it outside your bedroom or across t e room Use a real alarm clock instead of your p one
Social Media “Fast”: C oose 1 day per week wit no social media, or uninstall apps for a weekend detox
Set App Limits: Most p ones allow time limits per app Stick to 30–60 minutes per day for social platforms
Batc Notifications: Turn off non-essential notifications (news, promotions, etc ) C eck messages and emails only at specific times
Engage in O ine Hobbies: Read, garden, cook, walk, paint, write—anyt ing wit out a screen
Reflect: W at Are You Escaping? Journal w y you scroll—boredom, stress, comparison? Replace wit ealt ier responses like movement, connection, or self-care
You don t need a com lete lifestyle overhaul to im rove mental wellness. Small, consistent changes add u . Start with just 10 minutes a day of mindfulness. Over time, you ll notice less anxiety, better slee , dee er focus and most im ortantly, a renewed sense of joy in everyday living.
For Consultations and A ointments:
Arogya Vihara
Essence of Pure Nutrition by ajlaxmi Bandodkar
Clinic Addresses
Sho No. 1, Mahalaxmi esidency, Tisk, Pond
Sho No. 3, Lucy A artments, Aquem, Margao, Goa Tel: 9404312057
Rajlaxmi Bandodkar
authored article
Support from Goa’s First Certified Nutritionist
Dr. Joline Fernandes, Goa’s first certified fertility nutritionist, combines local foods and evidence-based strategies to help couples optimise health and boost conception through personalised, holistic nutrition plans.
Article by: Dr. Joline Fernandes Images by: Freepik
Based in the heart of Goa, Dr Joline Fernandes has devoted her career to helping couples optimise their health through sensible, local eating.
In June 2025, she became the first nutritionist in Goa to earn a specialised fertility nutrition certification—formal recognition of her expertise in tailoring diet and lifestyle programmes specifically for conception.
In this article, we ll explore what this certification means for you, how Dr Joline integrates seasonal Goan foods into every plan, and share two inspiring success stories from clients who realised their dreams of parenthood.
What Is a Certified Fertility Nutritionist?
Certified Fertility Nutritionist undergoes advanced training beyond general dietetics to focus on reproductive health. Dr. Joline s certification covered
Reproductive physiology: Deep dive into the menstrual cycle, gamete development, implantation and male-factor fertility
Micronutrient optimisation: Evidencebased protocols for nutrients like folate, selenium, vitamin B₁₂, vitamin D, zinc and antioxidants that support egg and sperm quality
Lifestyle interventions: Stress management, sleep hygiene and gentle movement strategies to balance hormones and improve metabolic health.
his specialised training complements Dr. Joline s existing expertise in lifestyle medicine, ensuring every recommendation is precisely geared toward boosting fertility.
Why This Matters for You
Nutrition is a cornerstone of hormonal balance, gamete health and uterine
receptivity. Nutrient gaps, chronic inflammation or dysregulated blood sugar can delay conception by disrupting endocrine signals that regulate ovulation and sperm production.
With her fertility nutrition certification, Dr. Joline can
Personalise micronutrient plans based on your blood test results (e.g. iron status, thyroid function)
Optimise anti-inflammatory protocols to address conditions like PCOS or endometriosis
Integrate lifestyle tweaks—from sleep timing to stress-relief techniques—that synergise with dietary changes for faster, more sustainable results.
Whether you re just beginning your preconception journey or have been trying for months, this targeted approach can make the difference between ongoing frustration and welcoming that long-awaited positive test.
Dr Joline s Holistic, Locally-Rooted pproach Central to Dr. Joline s philosophy is the mantra “You are what you eat.” Rather than prescribing generic meal plans, she draws on Goa s rich tradition of seasonal, regional ingredients. By incorporating fresh kokum, vibrant papayas, millets and locally caught fish
dherence improves because clients recognise familiar flavours
Nutrient density peaks, since seasonal produce is harvested at its nutritional prime
Sustainability soars, supporting local farmers and reducing food miles.
his culturally attuned strategy ensures that every plate supports fertility and feels like home.
Deepa, 36 - After two unsuccessful IVF cycles and a borderline TSH of 4.9, Deepa joined Dr Joline’s tailored wellness plan. Focusing on blood-sugar balance, anti-inflammatory nutrition and targeted nutrient support (selenium, B₁₂, iron), she conceived during her third IVF cycle. Today, Deepa is five months pregnant and feeling stronger than ever.
Priya, 33 - Priya endured two years of trying to conceive, with a “normal” TSH of 6.1, masking fatigue, hair fall, cold extremities and anovulation. Within three months of targeted changes in her nutrition, sleep and stressmanagement routines, her cycle normalised— and by month five, she conceived naturally.
Integrating This into Your Own Journey
Ready to discover how a Goa fertility nutritionist can support your path to parenthood? Dr. Joline offers:
One-to-one consultations to design your personalised fertility diet.
Fit n Fab, a gentle introduction to preconception fitness and nutrition.
100-Days Transformation for rapid, sustainable health improvements.
21-Weeks Transformation, a comprehensive programme guiding you from assessment to conception and beyond.
Visit the Fit n Fab page, explore the 100-Days
Article & Images by: Chef Dwipen Goswami, Executive Chef Vivanta Goa Panaji
In today’s fast-paced world, eating healthy isn’t a luxury — it’s a lifestyle shift that more and more people are embracing. With busy schedules, constant multitasking, and the ever-present temptation of processed foods, finding meals that are both convenient and nourishing can feel like a challenge.
That’s exactly where Qmin’s new health menu comes in — bridging the gap between flavour, freshness, and everyday wellness.
Designed for people on the move, Qmin’s health menu brings together balanced, wholesome ingredients in a way that feels satisfying, not restrictive. Whether you’re grabbing breakfast on the go, ordering lunch at your desk, or winding down with a clean and comforting dinner, these quick meals are made to fuel you through the day — without weighing you down.
Start with Wholesome Delights — a refreshing bowl of fresh fruits, yoghurt, jaggery and mixed nuts, all packed into just 280 kcal. It's a light but filling option that brings natural sugars, healthy fats, and protein together in one delicious spoonful. Perfect as a breakfast or mid-morning snack, this bowl proves you don’t need complicated ingredients to eat well — just the right ones.
For something warm and hearty, the Berry and Banana Oats Pancakes offer all the comfort of a sweet treat, minus the guilt. Topped with a vibrant fruit compote, nuts, whipped cream, and a drizzle of honey, these pancakes fall between 508–650 kcal and are rich in fibre, antioxidants, and natural sweetness. It’s everything you want in a meal — satisfying, indulgent, and still good for you.
Qmin also shines with Indian-inspired bowls like the Tempered Millet Idli Bowl, which reimagines the classic South Indian dish with a healthy twist. At 430 kcal, this bowl brings the goodness of millets (a gluten-free grain rich in fibre and minerals), paired with fresh cherry tomatoes, onions, and curry leaves.
It’s comfort food made smarter — familiar, flavourful, and easy to digest.
For a protein-packed pick, the Tofu Scramble Akuri served with a multigrain bread roll is a great plant-based choice at just 358 kcal. High in protein and low on carbs, it’s filling without the heaviness. Craving something creamy and crunchy? The Avocado Hummus Toast on sourdough offers a healthy dose of fats and fibre at 375 kcal — ideal for those in-between meals or a light dinner.
Even classics get a clean makeover at Qmin. The Eggs Benedict — made with poached eggs, pork ham, and a toasted English muffin — clocks in at 550 kcal, making it a solid, balanced choice for those looking to indulge without going overboard.
And let’s not forget the drinks. Hydrating, nutrient-rich and full of flavour, they’re as refreshing as they are functional. The Fresh Watermelon Juice with Basil Seeds is just 90 kcal and the ultimate cooldown on a hot day. The Berries Beetroot Chia smoothie (150 kcal) packs antioxidants, vitamins and a zing of ginger, while the Avocado, Cucumber & Apple blend — with yogurt, coconut milk, and crushed ice — is a creamy, dreamy drink that fuels your body and lifts your mood.
Need something richer? Qmin’s Shades of Shakes — including options like Chocolate, Peanut Butter & Banana (310 kcal) and Cold Coffee with ice cream (260 kcal) — offer the perfect balance of taste and energy. The best part? All of these options are ready to go — neatly packed, easy to carry, and available for doorstep delivery. Whether you're working from home, rushing between meetings, or simply want to make better food choices, Qmin makes healthy eating simple, accessible, and consistently delicious.
Because eating well shouldn’t feel like a chore. It should feel like something you look forward to — easy, energising, and always guilt-free.
Taj Qmin Panaji
Mediterranean Mesclun Salad
