About Luke Coutinho

Head Nutritionist and Master Coach, motivational speaker, published Author of ‘Eat Smart, Move More, Sleep Right – Your personal health coach’, sold globally, Luke has been involved in nutrition and fitness even since he graduated from IHM with specialization in food science and nutrition. Luke is an ‘International Collaborator ‘with the University of Yale, Griffin – Prevention research center, CT, U.S.A and practices in the field of nutrition, health, preventive and alternative treatment. Luke speaks at forums like the YPO, WPO, EO, etc worldwide on disease, nutrition, fitness and lifestyle. He encourages and helps people steer away from conventional medicine and uses natural foods. He believes in a lifestyle change and helps and coaches people to make ‘shifts in their lifestyles to achieve their health goals.

December 5, 2019 By Luke Coutinho 3 Comments

Why Your Body Needs Curcumin or Turmeric Extract!

Many mails, white papers and journals have been written on the power of turmeric extract, now termed as ‘Yellow Gold’ in the west. The fascinating part is that the consumption of Curcumin has been linked to positive benefits in almost every possible disease or ailment one can think of. From cancer to arthritis, to the possible prevention of Parkinson’s and Alzheimer’s.

How Curcumin Eases Disease

Cardiovascular Disease
Numerous studies show that it may have a protective role in cardiovascular diseases. Since cardiovascular disease is the number one cause of death, one can argue that everyone should include turmeric in their diet, or perhaps take a turmeric supplement. One study discusses how the antioxidant effects of Curcumin may prevent diabetic cardiovascular complications.

The same study shows that the anti-thrombotic, anti-proliferative, and anti-inflammatory effects of Curcumin and the effect of it decreasing the serum cholesterol level may protect against the pathological changes occurring with atherosclerosis.

Another study demonstrates how dietary Curcumin is effective at inhibiting maladaptive cardiac repair and preserving cardiac function after ischemia and reperfusion. It also goes on to say that it has potential as a treatment for patients who have had a heart attack.

Diabetes
This, of course, also ties into cardiovascular health but there have been separate studies which show how Curcumin can help with diabetes. One study involved people in a pre-diabetic population who were taking Curcumin (or a placebo) for 9 months. The study concluded by showing that it significantly lowered the number of pre-diabetic individuals who eventually developed type 2 diabetes. The same study also showed that it appeared to improve overall function of beta cells. Another study concluded that Curcumin supplementation could improve diabetes-induced endothelial dysfunction significantly. Yet, another study demonstrated how it attenuates diabetic neuropathic pain.

Asthma and Allergies
A few studies have shown that it might be beneficial for people with asthma and allergies. One study showed that Curcumin treatments markedly attenuated the inflammation in asthma by regulating T regulatory/Th17 balance. The findings supported the possible use of Curcumin as a therapeutic drug for patients with allergic asthma. Another study showed that it alleviates the pathological changes of chronic asthma, and might be a promising therapy for asthma in the future

Skin Diseases
It can even help with certain skin conditions! One study discusses how it protects the skin by quenching free radicals and reducing inflammation. The same study also mentioned how it reduces wound-healing time, improved collagen deposition and increased fibroblast and vascular density in wounds, thereby enhancing both normal and impaired wound-healing. The study concluded by suggesting that Curcumin might be a potent nontoxic agent for treating skin diseases. Another study suggests that Oral Curcumin might be beneficial in the treatment of moderate to severe psoriasis, although it concluded by stating that large placebo-controlled studies are necessary before recommending Oral Curcumin as a psoriasis treatment.

Autoimmunity
To no surprise, because it can help greatly with inflammation, this herb can be extremely valuable in the treatment of certain autoimmune conditions, including Graves’ Disease and Hashimoto’s Thyroiditis. Thyroid cancer is the most common type of cancer when it comes to the endocrine system. A recent study reported that Curcumin inhibits multiple metastasis steps of K1 papillary thyroid cancer cells. These findings showed that it might be effective for the treatment of aggressive papillary thyroid carcinomas.

Other Benefits
There are even more potential benefits of taking Curcumin. One study discussed how dietary Curcumin is a strong candidate for use in the prevention or treatment of major disabling age-related neurodegenerative diseases like Alzheimer’s, Parkinson’s, and stroke. Another study suggested that it has enormous potential in the prevention and therapy of cancer. It might also be useful as a treatment for ulcerative colitis as well as benefit people with osteoarthritis.

Want to know more about Curcumin or Turmeric Extract? Tune in to expert nutritionists on GOQii Play now!

#BeTheForce

August 19, 2019 By Luke Coutinho 5 Comments

Digestion: The Secret to Losing Weight

How often are you worried about that sneaky fat creeping up around your mid-section, a bloated belly after you eat or low energy sabotaging your workout? What do all of these have in common? They’re all reflections of the direct relationship between sluggish digestion, slow metabolism and weight gain. Overeating during the holidays and engaging in less physical activity means this process can really snowball in the winter.

However, The Good News!

By increasing digestive efficiency with diet, lifestyle and targeted supplements, we can effectively shed extra fat, boost metabolism and support nearly every other area of health in the process.
Good digestion goes beyond the idea that “You are what you eat”.

Digestion is at the very center of our core health. It sets the foundation for health, happiness and well-being. We now have greater insight into the many roles digestion plays in immunity, hormone balance, and even mental and emotional health.

Traditional healing practices around the world, especially traditional Asian medicine, have long recognized these relationships. In fact, some Eastern medical systems treat nearly every disease by addressing the digestive system. And most often, when we optimize it, everything else comes into balance — particularly, the bathroom scale.

Herbs & Supplements For Digestion

The close relationship between herbs and supplements are mirrored by the fact that certain nutrients and herbs that support digestion also increase metabolism. They work by promoting mitochondrial function while also encouraging efficient nutrient breakdown and assimilation.

Other digestive-supporting herbs and ingredients work by increasing digestive enzymes, improving circulation while helping to soothe inflammation in the gastrointestinal tract and throughout the body.

Black Pepper & Other Spices

Pungent culinary herbs and spices have long been recognized as digestive aids. Their strong aromas and spicy flavors stimulate the production of digestive enzymes for better food breakdown. They also bring warmth and circulation to the system to clear stagnation.

Their strong antimicrobial properties generally promote a healthy digestive environment. And now, researchers are finding that such long-cherished digestive aids also work in other ways to promote healthy weight. For example, black pepper, a spice that has been cherished for its ability to support digestion, works on a genetic level to block the formation of fat cells, helping to control weight. Black pepper is also mixed with the amazing Curcumin (Turmeric extract) to boost metabolism and weight loss.

Probiotics

Another factor that affects digestive health is the use of Probiotics. These friendly bacteria evolved with us to offer countless health benefits — particularly for digestion. New roles for these bacteria are continually being revealed.

Around the world, fermented probiotic foods, such as sauerkraut and miso, have been used for digestive and overall health. Probiotics help break down food into essential nutrients and efficiently eliminate wastes.

They control inflammation, support immunity and keep harmful bacteria at bay, while producing numerous enzymes and nutrients we need for digestion and overall health. Unsweetened yogurt is the easier bet to get your share of Probiotics. But, a new research shows these also play a key role in healthy weight management.

One Probiotic species in particular, Lactobacillus Gasseri, has been shown to reduce visceral fat (the dangerous fat around your midsection), by up to 9 percent after three months.

Cinnamon, Cardamom, Turmeric (Curcumin) & Ginger

The herbs Cinnamon, Cardamom, Turmeric (Curcumin) and Ginger are also excellent to improve digestive capacity, support metabolism and reduce inflammation. Asian medicine uses ginger to treat stomach aches. It’s generally considered safe when taken in small doses i.e. 1 to 3 grams per day.

They help warm the digestive system and reduce occasional digestive discomfort, and support healthy digestive function, metabolism and nutrient absorption.

Since digestion and metabolism are so closely linked with other systems of the body, it’s critical to take a holistic approach for healthy weight management and overall wellness. Stress in particular can wreak havoc on all systems but is especially harmful to digestion and metabolism.

Regular meditation and mind-body stress relief practices such as yoga and Tai Chi can help reduce inflammation, increase energy production and support overall digestion. In fact, almost any type of regular exercise can significantly support digestive and metabolic health. Good eating habits are also important. Our mothers were right when they said, “Don’t skip breakfast“. You can throw your metabolism out of balance and cause extra fat storage.

Chew Slowly

Thorough chewing of food and eating at a relaxed pace benefits digestion and weight in two ways, firstly, the extra chewing breaks down food more thoroughly, making it easier to absorb nutrients. Secondly, by proceeding slowly it allows time for your brain to receive the signal that you’re full, reducing the chance of overeating.

Whether you’re someone who eats to live or lives to eat, improving your digestion with targeted natural solutions produces ripple effects across all areas of health, not just weight. The first things you’ll notice when your digestion is functioning better are increased energy, less bloating, reduced water retention, more efficient elimination and a better sense of overall well-being.

Was this article helpful? Let us know your thoughts in the comments below!

#BeTheForce

July 31, 2019 By Luke Coutinho 7 Comments

Heal Naturally From Monsoon Illnesses

With the monsoons here in full swing, each one of us get worried about our and our loved one’s health. Most worry about getting viral fever, cough, cold, stomach infections etc. With the weather change, the virals in the air also start reacting. The side effects of cold, fever, viral, sore throat get rampant with drastic changes in weather.

A strong immune system will help you recover quickly and mostly without the need for medication. The lower your immunity, the longer the healing process and you may have to resort to antibiotics.

Natural Remedies That Work

1. Take a 1-inch piece ginger mashed, 1 clove garlic, 3 peppercorns, 2 cloves, 2 cardamoms and a cinnamon stick. Boil in water and reduce to half, strain and add organic honey. Drink this concoction twice or thrice a day, or actually as much as you need to.

2. Be aware of your body and feelings. Usually, when sick, your appetite may reduce, and that’s a good sign. It means your body is using energy to repair and heal. So if you can, don’t eat until you feel your appetite slowly increasing. This is one of the best ways to heal rapidly and completely.

3. Stay warm, wear socks even while in bed. Cover your head to prevent contact with dew when out at night.

4. Sip on hot liquids through the day.

5. Breathe a lot! Almost all viruses and germs cannot survive in highly oxygenated cells so help your body create an environment that’s unfavorable for these germs.

6. Rest, rest, rest – This is the most natural and effective way to heal. It’s natures cure.

It’s good to fall sick once in a way, your body replenishes the white and red blood cells and it also strengthens immunity. So stay positive, don’t feel low and know you are doing the right things to get better.

March 1, 2019 By Luke Coutinho 70 Comments

Why Stair Climbing Is The Best Exercise!

You can run a 5k but running up a couple of flights of stairs tires you out? You can squat heavy and lunge with weights, yet walking up a couple of flights of steps makes it feel like a whole other workout? Here’s a workout that can actually challenge your body, endurance and actual strength and stamina

Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly as well as building great abs. Along with these benefits, it is the immense good it does for your lungs and CardioVascular System.

Why Should You Choose Stairs?

It is totally free and just about all of us can get access to a set of stairs
It leverages gravity and the heavier we are, the harder we’re forced to work and the more calories we burn
It is a relatively intense exercise that quickly increases our heart rate and in doing so, can greatly improve our cardiovascular fitness
It helps strengthen and shape our most common problem areas like calves, thighs, buttocks and tummy
It is a very efficient way of burning maximum calories and is great for those of us with limited time to exercise
It can easily be mixed with other exercises like walking, skipping and weight training to maximize results. Stair climbing workouts are easy to build progression into
It can be done by almost anyone, regardless of fitness level
Because it is weight bearing, it helps build bone strength
It is low impact and safe for the knees, provided the correct technique is used and a pre-existing condition doesn’t exist

The way forward with exercise is quality over quantity. Too many people fix a ‘one hour’ workout in their mind and if they can’t find time for that ‘1 hour’, they just don’t do it.

Aim for power workouts, 25 to 30 mins max, where you max out your reps, burn those muscles and really get your heart rate up. 35 to 40 minutes should include a great warm up and an extremely important cool down.

You can burn more calories walking/running up steps in 30 mins than a 1 hour run or walk, plus it challenges your body.

Start off with a couple of flights, walk and run slowly. As you get better, run and then skip 2 steps at a time and run or walk.

In a nutshell. Walking:

Burns More Calories
Stair climbing engages your body’s largest muscle groups to repeatedly lift your body weight up, step after step. Thus, using your muscles to carry your own weight is far higher to running as compared
Maximizes Your Cardio Efforts
It also raises your heart rate immediately, thus, maximizing your cardio benefits
Increases Core Muscle Strength
Climbing stairs is a great way to amp your core muscle strength
Tones & Sculpts Your Body
It also engages every major muscle in your lower body — glutes, hamstrings, quadriceps, abs and calves to exercise and thus tones your body better
Low Impact Workout
You don’t have to ideally sweat it out while climbing stairs. Just a few stairs every day will give you a good workou

Safety First

Never run down the stairs, be confident while running up and take a break when needed.

Start doing this regularly and soon, you will be running up flights of stairs, feeling fitter, younger, stronger and leaner.