Volume 2
Issue 11
November 2025
Wellness Health & GOA
COVER FEATURE
Sunbird Healing
Nature-inspired wellness center offering yoga, therapies, and holistic healing rooted in mindful living.
Dr. Divya Laxman
Marcelkar
Young doctor promoting holistic, preventive healthcare through empathy, lifestyle medicine, and mindful wellness.
Dr. Sanil Natekar
Dr. Sanil Natekar advances dentistry through innovative care, patient empowerment, and uncompromising excellence.
Melbern Vaz
Fitness coach transforming lives through personal resilience, holistic training, and dedicated client-focused guidance.
hotel 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.
Welcome to this month’s edition of Health & Wellness Goa, where we continue celebrating the individuals and initiatives shaping a stronger, healthier, and more empowered Goa.
Our cover story features Sunbird Healing, a sanctuary rooted in nature-led wellness. Through yoga, Thai massage, acupuncture, and permaculture, Sunbird offers transformative healing experiences that nurture mind, body, and community— reminding us of the power of slowing down and reconnecting with the earth.
This issue further introduces you to Dr. Divya Laxman Marcelkar, a compassionate young doctor dedicated to blending medical expertise with holistic wellness and lifestyle medicine. Her patient-first approach emphasizes preventive care, mindful living, and empowering individuals to take charge of their health journeys.
We are excited to introduce you to Dr. Sanil Natekar of The Smile Design, whose pioneering efforts in dentistry through innovation and patient empowerment are setting new standards in the field. His commitment to excellence is a testament to the transformative power of patient-centric care.
We also feature the inspiring story of Melbern Vaz, who rose above bullying to become a certified fitness coach and nutritionist. His commitment to holistic health, bodybuilding, client transformation, and mental resilience showcases the impact of turning adversity into purpose.
In the realm of nutrition, Dietitian Rajlaxmi Bandodkar breaks down the myths of starvation-based dieting. She advocates nourishment over restriction, emphasizing metabolism support, balanced meals, and root-cause healing—guiding individuals toward sustainable, long-term wellness.
This edition also offers a gentle guide to navigating the festive season mindfully. With simple tips on balanced eating, quality sleep, regular movement, gut care, and guiltfree enjoyment, we help you stay energized, glowing, and consistent—even amidst celebrations.
Lastly, we shine a spotlight on the vital role of a pregnancy physiotherapist, whose expertise supports mothers through pain relief, birth preparation, smoother labour, and postpartum recovery. Their work empowers women with knowledge, confidence, and a healthier birthing experience.
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 Sunbird Healing
02 Dr. Divya Laxman Marcelkar
03 Dr. Sanil Natekar
04 Melbern Vaz
05 Decoding the Myths of Weight Loss and Starvation
06 Why Every Pregnant Woman Needs a Physiotherapist on Her Birth Team
07 Festive Eating — and Getting Fitter During the Festive Season
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
Sunbird Healing
Sunbird Healing in Aldona offers nature-rooted wellness through yoga, Thai massage, acupuncture, and permaculture, fostering holistic harmony, community, and transformative healing experiences inspired by mindful living.
www.itsgoa.com itsgoa_ Itsgoa
Article by: Team ItsGoa
Images by: Sunbird Healing
Tucked away in the serene backwaters of Aldona, Goa, Sunbird Healing is more than just a wellness studio, it’s a sanctuary where body, mind, and environment come into harmony. Founded by a dedicated healer whose life has been shaped by nature, compassion, and the art of mindful touch, Sunbird Healing brings together diverse practices such as yoga, Thai massage, acupuncture, and permaculture into one deeply rooted philosophy of balance and connection.
A Journey Rooted in Nature and Touch
The founder’s journey into wellness began in a small national park village in Germany, surrounded by forests, rivers, and wildlife. Her mother, a skilled massage therapist and plant expert, introduced her to the healing power of touch and nature at an early age. That early bond with the natural world instilled in her the values of presence, balance, and respect for life in all forms. Before venturing fully into the healing arts, she worked as a wildlife and
environmental educator, guiding children through forests and helping them rediscover their connection to nature. This experience of witnessing transformation through nature’s wisdom became the foundation of her holistic approach to healing.
Her spiritual and professional path deepened during her years of yoga practice and Thai bodywork training in India. Each step, from yoga teacher training to learning with masters around the world, strengthened her belief that healing is not something we do, but something we live.
The Birth of Sunbird Healing
When she and her husband moved to Aldona, the lush Goan landscape inspired them to create Sunbird Healing, a wellness space surrounded by a living garden of medicinal plants and ancient trees. Here, visitors are invited to reconnect with themselves, with nature, and with the essence of life.
lka Müller-Patham showing a hamstring stretch technique
Photography: Rebecca D’Costa, Studio Parkour
Ilka Guiding A Meditation. Photography: Rebecca D’Costa, Studio Parkour
What began as a personal journey evolved into a community-centered practice, offering healing, education, and transformation. Today, Sunbird Healing has become a tranquil haven for those seeking alignment, peace, and deeper connection through holistic practices.
The Philosophy
At the heart of Sunbird Healing lies a simple yet profound philosophy, true wellness is harmony. It’s not just the absence of illness, but a balanced state where body, mind, and environment move in rhythm with each other.
Each session or class begins with presence, the meeting point of awareness and embodiment. Through yoga and Thai
Integrating Ancient Wisdom and Modern Practice
Sunbird Healing seamlessly blends traditional and contemporary approaches. While rooted in Thai medicine, Buddhist philosophy, and the energy lines (Sen) of the body, the teachings also embrace modern anatomy, physiology, and trauma-informed practices.
This unique combination allows for safe, compassionate, and effective healing that honors both tradition and modern understanding.
The Art of Thai Massage
Thai massage holds a special place in Sunbird
Yoga class with Ilka at Sunbird Shala, Quitla, Aldona. Photography: Rebecca D’Costa, Studio Parkour
Ilka practising a side-oblique stretch in sitting position. Photography: Rebecca D’Costa, Studio Parkour
What sets it apart is the intention behind the touch, the practice of Metta, or lovingkindness. The practitioner channels mindfulness and compassion during the session, creating a space of mutual healing. As the founder beautifully explains, “When touch carries that energy, it becomes healing for both the giver and the receiver.”
Training the Next Generation of Healers
Sunbird Healing offers Thai massage training programs designed for both beginners and experienced practitioners. These immersive courses go beyond technique, integrating meditation, self-care rituals, and embodied anatomy. Students often describe these trainings as transformative journeys that nurture the healer within.
The courses are intimate and retreat-like, fostering deep connection, mindful learning, and inner growth. Graduates have gone on to open their own practices, teach yoga, or create wellness spaces, carrying forward the ripple effect of healing and mindfulness.
Acupuncture and Permaculture
At Sunbird Healing, acupuncture and permaculture are seen as two expressions of the same principle, balance and flow. Just as acupuncture restores harmony within the body’s energy systems, permaculture nurtures harmony in the environment.
The Sunbird Healing garden, abundant with medicinal herbs and plants, is treated as a living extension of this philosophy. Tending to the garden is a form of living meditation, grounding the practitioner in the cycles of nature. By nurturing the soil, we also nurture ourselves, creating a reciprocal relationship between inner and outer healing.
Nature as the Ultimate Healer
Nature is woven into every aspect of Sunbird Healing’s work. Sessions often take place
under the shade of trees or by the tranquil backwaters, reminding participants of their connection to the Earth. After sessions, guests are encouraged to walk barefoot, breathe deeply, or sit in stillness outdoors, simple practices that help anchor the healing experience.
Community and Transformation
Sunbird Healing has become a hub of holistic growth for both locals and visitors. Beyond treatments and training, it has fostered a community built on trust, care, and shared values. Over the years, countless students and clients have experienced personal transformation finding clarity, confidence, and a renewed sense of purpose.
Looking Ahead: Retreats and Collaborative Wellness Experiences
The vision for Sunbird Healing continues to evolve. Upcoming projects include the expansion of the Art of Healing Touch Thai Massage training series and the creation of retreats that combine yoga, bodywork, and nature immersion.
There are also exciting collaborations in the works that bridge healing with sustainability, offering experiences that nurture both people and the planet.
A Message for Aspiring Healers and Wellness Seekers
The founder’s advice for anyone beginning their wellness journey is simple yet profound: “Start where you are, with curiosity and openness. Healing is not about perfection; it’s about connection, presence, and remembering your own rhythm. The journey itself is the real teacher.”
To learn more about Sunbird Healing, upcoming trainings, and retreats, visit http://www.sunbirdhealing.in/
Dr. Divya Laxman Marcelkar
Dr. Divya Laxman Marcelkar is a compassionate young doctor combining medical expertise, holistic wellness, and lifestyle medicine to empower patients through empathetic care, preventive health, and mindful living.
General Physician
Article by: Team ItsGoa
Images by: Dr. Divya Laxman Marcelkar
Her personal transformation, overcoming weight gain through mindful eating and disciplined fitness, opened her eyes to the power of lifestyle medicine. This experience shaped her understanding of how conditions like hypertension and diabetes often stem from unhealthy habits, inspiring her to guide others through a balance of medical care, nutrition, and mindful living.
A Strong Foundation Built on Experience and
Her years at Goa Medical College provided both exceptional training and profound personal growth. The rigorous study schedule, paired with the emotional weight of patient care, became one of the most challenging parts of her journey. Yet it was also incredibly rewarding, teaching her to navigate pressure
Dr. Divya’s philosophy of patient care reflects this mindset. She believes in treating the person as a whole—not just the disease— where diet and exercise are as important as medicine. Through attentive listening, clear communication, and genuine empathy, she involves patients in their care by explaining their condition, offering options, and guiding
Dr. Divya Marcelkar treating her patients with empathy and genuine care at every step
Dr. Divya treating every patient with compassion
Dr. Divya Laxman Marcelkar
As healthcare evolves, Dr. Divya embraces technology as a powerful tool. She integrates digital health platforms to monitor progress, support preventive care, and encourage lifestyle changes. To her, modern medicine works best when paired with holistic practices that nurture both body and mind.
Moments That Shape a Doctor
Among the many experiences that shaped her, one patient case during her posting at a psychiatric hospital stands out. A disoriented man, likely drugged and hallucinating, deteriorated rapidly despite the team’s efforts. Dr. Divya performed CPR in the ambulance on the way to GMC, but they couldn’t revive him. The incident left a deep impact, serving as a powerful reminder of life’s unpredictability and the importance of timely care, teamwork, and resilience in medicine.
For Dr. Divya, one of the most rewarding aspects of being a doctor is caring for her own family during emergencies and using her knowledge to spread essential medical awareness. Each patient she supports
Looking Ahead: A Future Rooted in Purpose
As medicine continues to shift toward digital tools, preventive care, mental health, and personalized treatment, Dr. Divya sees a future where holistic wellness becomes central. She believes young medical professionals must stay patient, remain passionate, and value empathy as much as expertise. Her advice is simple yet profound: perseverance is key, continuous learning is essential, and caring for oneself is just as important as caring for patients.
Balancing her demanding career with personal life comes naturally through discipline. She plans her days mindfully, giving space to work, health, and family, a practice that keeps her grounded and fulfilled.
Looking forward, Dr. Divya aims to contribute to building healthier future generations. Whether she chooses to specialize or serve as a medical officer, her ultimate goal remains the same: to grow as a professional and transform lives through compassionate, holistic, and informed healthcare. gym journey with Coach
Deeptesh
Dr. Divya Laxman Marcelkar
Dr. Sanil Natekar
Dr. Sanil Natekar's pioneering journey with The Smile Design redefines dentistry through innovation, patient empowerment, and a commitment to excellence.
Article by: Team ItsGoa
Images by: Dr. Sanil Natekar
Pioneering Passion in Dentistry
Dr. Sanil Natekar's odyssey in dentistry is not merely a professional trajectory; it's an impassioned journey fueled by unwavering dedication and purpose. From the tender years of adolescence, where dentistry ignited a flame within him, to the bold entrepreneurial leap that led to the inception of The Smile Design at the age of 30, Dr. Natekar's narrative is one of profound commitment and innovative zeal.
The Genesis of The Smile Design: A Dream Realised
The inception of The Smile Design marks the culmination of Dr. Natekar's lifelong dedication to dentistry. What began as a humble duo in 2014 has metamorphosed into a formidable team of dental professionals,
collectively embodying the ethos of excellence and compassion. The Smile Design stands as a towering testament to Dr. Natekar's visionary leadership and unwavering pursuit of excellence in dental care.
Dentistry with Purpose: The Heart of The Smile Design
At The Smile Design, dentistry transcends the boundaries of conventional practice—it becomes a conduit for celebrating oral wellbeing and affirming the inherent dignity of every patient. Dr. Natekar's philosophy is rooted in the belief that access to quality dental care is not a privilege but a fundamental right, irrespective of socioeconomic barriers. Here, patients are not merely recipients of treatment; they are cherished members of a compassionate dental family, where holistic health and individual autonomy take precedence.
Dr. sanil, teaching endodontic treatment protocol to doctors
all around the country at IDA headquarters
sanil at an event, speaking on endodontics in Mumbai
dr.
Central to Dr. Natekar's patient care philosophy is the principle of empowerment— empowering patients to actively participate in their healthcare journey, to make informed decisions, and to assert their autonomy with confidence. At The Smile Design, every patient encounter is characterised by collaborative decision-making, where the practitioner and the patient navigate the path to oral wellness together. Through holistic health education and personalised care plans, Dr. Natekar and his team empower patients to take ownership of their oral health and overall well-being.
Innovations in Care: Redefining Endodontics
Dr. Natekar's relentless pursuit of excellence in Endodontics has led to groundbreaking innovations in root canal therapy at The Smile Design. Embracing cutting-edge technologies such as dental operating microscopes and advanced magnification, Dr. Natekar has revolutionised the landscape of Endodontic treatment, enhancing precision, and predictability. By leveraging innovations such
Magnification to see things better in dentistry whilst Teaching Magnification in Delhi
Dr. Sanil Teaching endodontics in Bangalore
Success Stories: A Journey of Growth and Recognition
Since its inception, The Smile Design has emerged as a beacon of excellence in dental care, garnering acclaim and recognition both locally and nationally. Dr. Natekar's visionary leadership has positioned Goa as a prominent destination for dental tourism, attracting patients and professionals alike. Awards such as "Best Endodontist of the Year" and accolades for being a trusted dental setup underscore the unwavering commitment to excellence that defines The Smile Design.
Teaching and Sharing Insights: A Passion for Education
Dr. Natekar's passion for education extends beyond the confines of the dental clinic, as evidenced by his prolific contributions to dental conferences and educational forums worldwide. His role as a mentor and educator has empowered hundreds of dental professionals to hone their skills and embrace the latest advancements in Endodontics. Through workshops, lectures, and hands-on training sessions, Dr. Natekar continues to shape the future of dentistry, inspiring a new generation of practitioners to strive for excellence.
A Personal Introduction: Embracing Diversity in Dentistry
As Dr. Sanil Natekar, I bring a wealth of diverse experiences and a steadfast commitment to excellence in dentistry. My journey is characterised by a deep-rooted passion for serving others and improving oral health outcomes. With empathy as my compass and problem-solving skills as my toolkit, I navigate the complexities of dentistry with precision and care, ensuring that every patient receives the highest standard of treatment and compassion.
Conclusion: A Vision for the Future
As Dr. Natekar's journey in dentistry continues to unfold, the vision for The Smile Design remains steadfast—to revolutionise dental care, one smile at a time. With an unwavering commitment to innovation, education, and patient-centred care, The Smile Design stands poised to redefine the paradigm of dentistry. Dr. Natekar's legacy is not just one of accolades and achievements but of transformative impact, inspiring generations of dental professionals to embrace the ethos of excellence and compassion in their practice.
Dr. sanil , passionate Endodontist from goa conducting a module in raipur, chattisgarh
Recently lecturing at style italiano conference in Mumbai
Dr. Sanil
Melbern Vaz fitness coach
Melbern Vaz's journey from overcoming bullying to becoming a certified fitness coach and nutritionist showcases his dedication to holistic health, bodybuilding, client success, and inspiring others through personal transformation.
Article by: Team ItsGoa
Images by: Melbern Vaz
Melbern Vaz's journey into nutrition and personal training is a testament to the power of transformation and perseverance. From his early struggles with bullying and weight issues, Melbern has emerged as a leading figure in the fitness industry, driven by a passion for personal growth and a desire to help others achieve their health goals. His story is one of resilience, dedication, and success, making him a true inspiration for many aspiring athletes and fitness enthusiasts.
Early Challenges and Passion for Sports
During his school days, Melbern was a slender child, weighing only 45 kilograms. He often faced bullying due to his weight and appearance from friends and family alike. Despite these challenges, he always had a passion for sports and even pursued a career as a professional footballer. A former close friend introduced him to the gym, and from that moment, he fell in love with the process of personal growth and transformation. Witnessing his daily progress brought him immense happiness and sparked his journey into nutrition and personal training.
Education and Certification in Fitness and Nutrition
Driven by a deep interest in how nutrition and exercise can transform the body, Melbern became a certified coach and nutritionist. He holds NASM and ACE certifications as both a fitness coach and a nutritionist. These credentials provide him with a comprehensive, scientific understanding of exercise and nutrition, enabling him to create tailored and highly effective plans for his clients. Additionally, he is currently pursuing an advanced course in drugs, fitness, and nutrition with @mhbacademy, emphasising his belief in the importance of continuous learning and improvement.
Competitions and Achievements in Bodybuilding
As a men's physique athlete and bodybuilding competitor, Melbern has participated in several memorable competitions. One of the most significant events in his competitive career was the Elite Classic Championship, renowned as one of India's premier competitions, held in Delhi. A personal milestone was achieved when he became the only Goan to secure a top-five placement among both Indian and international athletes. This accomplishment showcased his dedication and hard work, motivating him to continue pushing his limits and striving for excellence.
Training Philosophy and Balancing Responsibilities
Melbern's training philosophy centres on a holistic approach to fitness, prioritising consistency, progressive overload, and adequate sleep of eight hours. As a sports manager, he maintains a structured schedule from 9 AM to 5 PM. Following his professional duties, he allocates a brief 30-minute period for rest and rejuvenation before his evening commitment begins at 7 PM. During this time, he dedicates himself to training clients, assisting them in achieving their fitness goals.
Melbern Vaz
Brand shoot and Branding poster for social media advertising and Instagram ads
Balancing training and nutrition is a task; however, he firmly believes that sustained effort leads to excellence.
The Role of Nutrition in Training Regimens
Melbern's expertise in nutrition plays a crucial role in shaping his training regimens and the advice he offers to clients. He tailors training routines to align with clients' nutritional needs and goals, whether they aim to lose weight, build muscle, or improve overall health. He educates clients on the timing of meals and snacks to maximise training outcomes and addresses specific health concerns through dietary adjustments tailored to individual needs. His commitment to ongoing education ensures that clients achieve sustainable and optimal results.
Inspiring Transformations: A Client Success Story
One of the most inspiring transformation stories in Melbern's career is that of his client, Pranav. Pranav embarked on a transformative journey to reclaim his health and fitness, starting at 100 kilograms. He participated in a weight loss contest where participants competed to shed the most weight in just one month. Under Melbern's coaching guidance, a personalised diet plan and workout routine were tailored for Pranav, prioritising his health while ensuring he felt energised throughout the process. Through dedicated effort and perseverance, Pranav achieved remarkable results, losing an impressive 11 kilograms in just one month. This success not only helped him regain a leaner physique but also earned him victory in the competition.
Melbern won Men’s Physique competition at the Elite Classic Championship
Overcoming Challenges in Competition Preparation
Melbern faces several challenges while preparing for competitions, including strict dieting, intense workout routines, mental pressure, and time management. Maintaining a strict diet for months is mentally and physically challenging, but he overcomes this by prepping meals for the week to save time and stay consistent. Training alone at his home gym can be tough, so he always has a gym partner to push him beyond his limits. To tackle mental pressure, he believes in the mantra, "Never compare yourself to others," and sets realistic goals while practising mindfulness and meditation.
A Day in the Life: In and Out of Competition Season
During the competition season, Melbern's day starts with meditation, fasted cardio, and a high-protein breakfast. He prioritises meal prep to stay on track with his diet. Afternoons are dedicated to training clients and squeezing in his workout with a quick video shoot. Evenings are spent editing content and enjoying quality time with family and pets. In the off-season, he follows an 80/20 diet, balancing healthy eating with occasional treats, and focuses on content creation, gym exploration, and attending brand meetings.
Dietary Strategy: Off-Season vs. PreCompetition
In the off-season, Melbern follows an 80/20 diet, eating clean 80% of the time while allowing for some treats 20% of the time. His focus is on increasing calories to support muscle growth with balanced meals of protein, carbs, and healthy fats. Pre-competition, his diet becomes much stricter, following a highprotein, low-carb plan to shed body fat and enhance muscle definition. This period requires intense discipline and meticulous meal planning to ensure consistency.
Effective Recovery Techniques
Melbern prioritises stretching and foam rolling after workouts to reduce muscle soreness and improve flexibility. Weekly cupping therapy and monthly deep tissue massages are key for recovery. Proper hydration, a high-protein meal for muscle repair, and 7-8 hours of quality sleep are essential. Post-competition, he focuses on rest and relaxation, using massages, ice baths, and meditation to speed up recovery and mentally recharge.
Motivation as a Competitor and Coach
As a competitor, Melbern is motivated by seeing his body transform and achieving personal bests. Inspiring others and setting an example of dedication fuels his passion. As a fitness coach, his clients' progress drives him, and watching them achieve their goals is incredibly rewarding. The desire to make a positive impact keeps him focused and committed to helping individuals transform their lives.
Melbern winning the Men’s Physique competition in the weight category at Elite Classic Championship in Delhi
Advice for Aspiring Fitness Professionals
For those looking to pursue a career in fitness, personal training, and bodybuilding, Melbern suggests starting with a strong foundation of education. Certification and staying informed are crucial, as many claim to be coaches but spread misinformation. Building a solid network in the industry and having a coach for guidance is essential. Patience and persistence are key and success takes time, so stay committed and keep pushing forward.
Future Goals and Aspirations
Professionally, Melbern aims to expand his impact as a fitness coach and holistic nutritionist, open his gym, and grow his fitness brand with inspiring and educational content. Competitively, he strives for higher rankings in men’s physique and continual improvement, with the goal of being a top industry leader and transforming lives daily.
Thoughts on Current Fitness and Nutrition Trends
Melbern believes fitness and nutrition trends are rapidly evolving, with a strong emphasis on personalised and holistic approaches. He is excited about tech advancements like wearable fitness trackers and apps that offer customised plans, making progress tracking easier. However, he is cautious about trends promising quick fixes or extreme results, as they often lack scientific support and can be unsustainable. Following evidence-based practices and consulting with professionals is crucial.
Engaging with the Fitness and Bodybuilding Community
Outside of competitions and client sessions, Melbern stays active in the fitness community through daily social media engagement, sharing tips and content. He participates in fitness events, brand deals, and shoots and collaborates with other influencers. Contributing to online forums and groups allows him to exchange knowledge and stay connected with the community. He also explores gyms throughout the country with fellow influencer friends, constantly seeking new experiences and opportunities to learn.
Melbern 5 days before the Elite Classic Championship, after a steam bath at Chowgule’s Sports Centre
Melbern trains with coach Vidyesh for Mr. Goa title
authored article
Decoding the Myths of Weight Loss and Starvation
Dietitian Rajlaxmi Bandodkar debunks starvation-based weight loss myths, emphasizing nourishment, metabolism support, balanced meals, and root-cause healing for sustainable, long-term health and wellness.
Article & Images by: Rajlaxmi Bandodkar
For decades, diet culture has glorified “eating less” as the golden rule of weight loss. Skipping meals, extreme calorie cutting, and surviving on detox juices are often seen as quick fixes for shrinking the waistline. But Dt.Rajlaxmi Bandodkar at Arogya Vihara unlocks the secrets behind the weight loss myths. Further adding more she states, Starvation doesn’t lead to sustainable weight loss—it triggers a biological alarm system that protects the body from losing weight.
The result? Slower metabolism, nutrient deficiencies, and an eventual rebound in weight. It’s time to separate fact from fiction.
Myth 1: Starving Yourself Helps You Lose Weight Faster
Reality: When you drastically cut calories, your body enters survival mode, slowing down metabolic rate to conserve energy. The process, known as adaptive thermogenesis, means you burn fewer calories even while resting. Eventually, the body fights back with intense hunger and hormonal shifts, leading to binge- eating and rapid weight regain.
Myth 2: Skipping Meals Helps You “Burn” More Fat
Reality: Skipping meals does not melt fat—it often leads to overeating later. Long gaps without food can raise cortisol (the stress hormone), which in turn increases fat storage, especially around the abdomen. Balanced, regular meals help maintain stable blood sugar levels and prevent cravings.
Myth 3: Extreme Diets Detoxifies the Body
Reality: Your liver, kidneys, lungs, lymphatic system, and skin detox your body 24/7. Starving yourself doesn't improve detoxification—it weakens the organs responsible for it. Adequate nutrition, not deprivation, keeps your body’s natural cleansing system working efficiently.
Myth 4: Less Food Equals More Discipline
Reality: Willpower is not the issue. Biology is. Hunger is a survival signal, not a lack of selfcontrol. When the brain detects a food shortage, it increases hunger hormones (like ghrelin) and decreases satiety hormones (like leptin).
This means the more you starve yourself, the more your body compels you to eat.
Myth 5: Thin Equals Healthy
Reality: Health is far more than body size. Starvation-based weight loss weakens the immune system, disrupts hormones, reduces muscle mass, and affects mental well-being. Sustainable health involves nourishing the body, not punishing it.
What Really Works?
1. Nourish, Don’t Punish
Prioritize whole foods—lean proteins, healthy fats, fruits, vegetables, whole grains, nuts, and seeds. Your body burns calories more efficiently when it is well-fed.
2. Build Metabolism With Muscle
Strength training increases lean muscle mass, which boosts your metabolism even at rest.
3. Eat Regular, Balanced Meals
Instead of starving, aim for meals that combine protein, fiber, and healthy fats. This keeps energy stable and reduces cravings.
4. Prioritize Sleep and Stress Management
Poor sleep and chronic stress contribute to weight gain more than people realize. Rest is essential for metabolic health.
5.
Choose Sustainable Habits
Weight loss is not a race—it’s a long-term relationship with your body. Small, consistent changes always outperform extreme diet.
The Truth: Starvation Is Not the Solution
Starving yourself does not create health or lasting weight loss. It creates a cycle of deprivation, overeating, and frustration. The real path to wellness is rooted in nourishment, balance, movement, and self-respect.
When we stop fearing food and start fueling our bodies, weight loss becomes a natural side effect of a healthier lifestyle—not the result of starvation.
The New Rule: Fix the Nutrition,and the Weight Will Follow
When the body is nourished, it naturally:
Regulates appetite
Supports stable metabolism Manages blood sugar Reduces inflammation Builds muscle Burns fat efficiently
Starvation hides the symptoms of weight problems;nutrition solves them.
“The real transformation happens not when we eat less—but when we eat better.”
As the wellness world shifts from symptommanagement to root-cause healing, Ms, Rajlaxmi Bandodkar at Arogya Vihara goes far beyond meal plans and calorie charts. Her work centers on understanding the why behind health issues, not just the what.
Her Knowledge views the body as an interconnected system, where nutrition is both the foundation and the catalyst for healing connecting the symptoms across body systems and identifying where nutritional and lifestyle disruptions may be occurring.
At Arogya Vihara, Rajlaxmi Bandodkar creates highly individualized plans that include:
Anti-inflammatory or elimination diets Gut-healing protocols Detoxification support Therapeutic foods for specific conditions Blood sugar stabilization plans Hormone-supportive nutrition Nutrient repletion strategies
Her main goal is not quick fixes but sustainable metabolic and cellular healing.
In Essence: As a Functional Medicine
Nutritionist Rajlaxmi Bandodkar is a Partner in Root-Cause Healing understanding her patient bodies, repairs underlying dysfunction, and achieve health that lasts—a stark contrast to the one-size-fits-all diets of the past.
For consultations and appointments
Arogya vihara Essence of pure Nutrition by Dt.Rajlaxmi Bandodkar
Clinic Address:
Shop no 1 Mahalaxmi Residency Tisk ponda Shop no 3 Lucy Apartments Aquem Margao GOA
Tel: 9404312057
authored article
Why Every Pregnant Woman Needs a Physiotherapist on Her Birth Team
A pregnancy physiotherapist supports women through pain relief, birth preparation, smoother labour, and faster postpartum recovery—empowering mothers with knowledge, confidence, and a healthier birthing journey.
Article by: Kathleen Barreto
Images by: Pexels
The Missing Member of the Birth Team
When we think of a birth team, we picture an obstetrician, the hospital staff, a radiologist and a supportive partner. But one key professional is often missing from this picture: the Women’s health physiotherapist.
Pregnancy is a time of incredible change, not just emotionally, but physically. The body grows, stretches, and adapts to nurture new life. However, these transformations can also bring pain, postural changes, and pelvic floor challenges. A physiotherapist helps women not only cope with these changes but thrive through them.
Preparing the Body for Birth:
Physiotherapists specializing in pregnancy focus on preparing the body for labor as athletes prepare for competition. Through targeted exercises, breathing techniques, and posture correction, a physiotherapist ensures your body is balanced, strong, and aligned.
Key areas of support include:
Reducing back, hip, and pelvic pain
1. Teaching pelvic floor awareness (learning to both relax and activate the muscles effectively)
2. Enhancing core strength and endurance for labor
3. Guiding optimal baby positioning through posture and movement Think of it as training your body for one of the most important marathons of your life—birth.
Easing Labour and Delivery
Many women are surprised to learn how physiotherapy can influence labor itself. By working on breathing, pelvic mobility, and relaxation, physiotherapists help women:
1. Shorten active labor
2. Reduce the need for interventions like forceps or vacuum
3. Minimize tearing or pelvic trauma
4. Feel more in control and confident during childbirth
When women understand how their body moves and responds, labor becomes less about fear and more about flow.
Healing Beyond Birth
Physiotherapy’s role doesn’t end once the baby arrives.
A postpartum assessment can help detect:
1. Pelvic floor weakness or prolapse
2. Diastasis recti (abdominal separation)
3. Postural strain from feeding or holding the baby
4. C-section scar tightness or pain
5. Early intervention means faster recovery, reduced pain, and a smoother return to daily activities, exercise, and intimacy.
Empowerment Through Education
Perhaps the greatest gift a physiotherapist brings is knowledge. Pregnant women often receive a wealth of information about baby care but very little about caring for their own bodies. Physiotherapists bridge that gap, educating women on what’s normal, what’s not, and how to prevent common complications. When women understand their bodies, they make empowered decisions: before, during, and after birth.
Let's Conclude that Every pregnant woman deserves a team that looks after her as much as her baby. Adding a physiotherapist to your birth team means adding support, strength, and self-awareness to one of life’s most transformative journeys. Your body is designed for birth. Physiotherapy simply helps it perform at its best.
By: Dr. Kathleen Barreto (P.T), Women's Health Physiotherapy Physiotherapist, Pelvic
Floor Rehab
Practitioner,
Lactation Professional, Childbirth
Educator Founder of Birth & Beyond, Margao,
Goa
Festive Eating — and Getting Fitter During the Festive Season authored article
A guide to enjoying the festive season healthily through balanced eating, good sleep, movement, gut care, and mindful habits—without guilt. Stay energized, glowing, and consistent with simple lifestyle tips.
Article by: Dr. Joline Fernandes
Images by: Freepik
The festive season is a time of joy, family, connection, and delicious food.
But let’s be honest it’s also a time of irregular sleep, endless sweets, heavy meals, and skipped workouts. Most people enter the season thinking, “I’ll enjoy now and start fresh after.” Unfortunately, that mindset often leads to sluggishness, bloating, breakouts, and guilt, exactly what we don’t want during a time meant for celebration.
The truth is, you don’t have to “pause” your health to enjoy the festivities. You can absolutely celebrate, eat the foods you love, and still stay fit, energetic, and glowing. The secret lies in balance — not restriction.
Let’s dive into how you can make this your healthiest, most enjoyable festive season yet, by supporting your gut, skin, hair, sleep, and movement routines.
1. Keep Your Gut Happy — The Foundation of Festive Wellness
Your gut is where your overall health begins. It affects your digestion, immunity, hormones, and even mood. When your gut is balanced, you feel light, your skin glows, and your energy stays stable. During the festive season, your gut often gets challenged by excess sugar, fried foods, and irregular meal timings — so extra care helps tremendously.
Here’s how to keep it strong:
Start your day right: Begin with 400ml of warm water with a dash of lime or pink salt. It flushes toxins and wakes up your digestive system.
Include probiotics: Add chaas (buttermilk), curd, or a small serving of fermented vegetables daily. This keeps your gut microbiome diverse and resilient.
Eat mindfully: Try to eat slowly and avoid long gaps between meals — irregular eating spikes acid production and leads to bloating.
Hydrate intelligently: Alternate plain water with coconut water, mint or fennel-infused water, or herbal teas. Avoid overdoing caffeine, which dehydrates and upsets gut balance.
Don’t skip fiber: Add vegetables to every meal. Even festive meals can be balanced with cucumber, tomato, or cooked greens.
My pro tip: A spoonful of roasted seeds (pumpkin, flax, sunflower, or sesame) a day keeps digestion smooth and reduces sugar cravings naturally.
2. Feed Your Skin and Hair From Within
Festive stress, sugar, and sleep deprivation can make your skin dull and your hair weak. Instead of turning to external fixes, nourish your glow from within.
Hydrating foods are your best friend: Water-rich foods like cucumber, papaya, pomegranate, oranges, and coconut water replenish hydration lost due to sugar and salt.
Include good fats: Your skin’s natural barrier thrives on omega-3 and healthy fats. Include ghee, nuts, seeds, and avocado if available.
Cut back on refined sugar: Excess sugar increases inflammation and breaks down collagen, which leads to dullness and breakouts. Enjoy sweets mindfully — one or two bites are enough to satisfy.
Stay regular with your meals: Skipping meals disrupts hormonal balance, which can show up as hair fall or dull skin.
Evening ritual: Have soaked halim (garden cress) seeds or 5 soaked almonds postdinner. They’re rich in iron, protein, and essential fatty acids — perfect for hair and skin health.
And remember, your skin and hair reflect your gut health and hormonal balance. When you eat real, wholesome food and stay hydrated, that natural glow comes effortlessly.
3. Sleep — The Silent Healer
Late nights, loud music, and late-night desserts are part of the celebration — but so should be quality rest. Sleep isn’t just about recovery; it regulates your hunger hormones, balances stress, and keeps your immunity high. Poor sleep, on the other hand, can trigger cravings, mood swings, dull skin, and slower metabolism.
Here’s how to protect your rest: 1. Avoid caffeine post 5 PM. Replace it with herbal teas like chamomile, cinnamon, or fennel.
2. Create a wind-down ritual: Dim lights, put your phone away, and allow 30 minutes to disconnect before bed.
3. Support sleep naturally: Warm milk with turmeric or nutmeg can soothe the nervous system.
4. Catch up when you can: Even short 20minute naps can help restore energy if your night was short.
Dr Joline’s reminder: You don’t have to be perfect. One late night won’t ruin your health. But several back-to-back nights can. Find your balance.
4. Keep Moving — Consistency Over Intensity
During festivals, routines shift — but staying active doesn’t have to feel like a task. Movement helps regulate blood sugar, boosts mood, and aids digestion after heavy meals.
Try these simple festive fitness ideas:
Morning movement: Even 20 minutes of
walking, yoga, or Surya Namaskar can set a positive tone for the day.
Dance as cardio: Don’t underestimate the calorie burn and joy that comes from festive dancing — it’s a workout in disguise!
Short post-meal walks: A 10-minute stroll after lunch or dinner prevents sugar spikes and supports digestion.
Body weight moves: Squats, lunges, and push-ups can be done anywhere — even in your festive outfit (well, almost!).
Tip: Focus on maintaining the habit, not the intensity. Movement should help you feel good — not
5. Eat Mindfully — Balance Over Restriction
Festive eating isn’t the problem — mindless eating is. You don’t have to avoid your favourite sweets or snacks, but you can balance them intelligently.
Here’s how:
Never skip meals to “save calories” for a party — it leads to overeating later.
Eat slowly: It takes 15–20 minutes for your brain to register fullness.
Fill half your plate with veggies before you go for the fried or sugary dishes.
Enjoy sweets after your main meal, not on an empty stomach. This reduces sugar spikes and crashes.
Practice portion awareness: You can taste everything — you don’t need to finish everything.
Mindset shift: Instead of “I can’t have that,” say, “I’ll have a little and enjoy it fully.” That’s real freedom.
6. The Morning After — Reset, Don’t Regret
If you’ve had a heavy night — that’s okay. What matters is how you reset the next morning.
Start with warm water + lemon + chia seeds to flush out toxins.
Have a light, healing breakfast — like papaya, dalia, or poha.
Go for a relaxed walk and breathe deeply — oxygen helps your liver detox naturally.
Avoid harsh detoxes or skipping food. Your body doesn’t need punishment — it needs nourishment.
Hydration trick: Add a pinch of pink salt to your water in the morning if you feel puffy or bloated. It helps re-balance electrolytes.
7. Mindful Joy — Celebrate Without Guilt
The festive season isn’t just about food — it’s about togetherness, love, and gratitude. Guilt has no place at the table. When you approach food with mindfulness, you enjoy it more and digest it better.
Let go of the “all-or-nothing” mindset. You don’t need to choose between enjoyment and health — you can have both.
Eat with awareness. Rest when your body asks. Move daily, not to burn calories, but to stay alive and energized. When your gut is happy, your sleep is restful, and your skin glows — that’s the real festive glow-up.
Dr Joline Fernandes – Fertility Nutritionist Website: www.drjoline.com WhatsApp: 9764240528 Instagram: @sensible_eating
