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NDTV
6 days ago
- General
- NDTV
Indian Spices And Fruits To Help Boost Your Immunity, As Per Lifestyle Coach Luke Coutinho
We all know how important diet is when it comes to boosting immunity and pretty much everything else that goes on in your body. From your sleep to your mental health, everything plays a pivotal role in maintaining your overall well-being. And Holistic Lifestyle Coach Luke Coutinho recently shared a list of Indian foods and spices that are great for your health. View this post on Instagram A post shared by Luke Coutinho - Official (@luke_coutinho) Indian Fruits And Spices To Boost Immunity For the uninitiated, immunity is like a guardian within your body. Your immune system helps the natural defense mechanism of your body to protect you from diseases and infections by combatting harmful pathogens that try to attack your body. A healthy diet can help boost your immunity and keep diseases at bay. And there are some Indian fruits and spices that you can add to your diet, according to Coutinho. Fruits To Boost Immunity Papaya: Loaded with vitamin C and antioxidant properties, papaya can be a great addition to your diet. Plus, it also contains papain and fibre - all of which support a healthy gut and boost immunity. Amla or Indian gooseberry: Load up on these sour berries as they have a high vitamin C content, which can help you fight infections and inflammation. Pomegranate: According to UCLA Health, pomegranate is a good source of vitamin C and antioxidants, which can help keep the bacteria from growing. It can help strengthen your body's ability to fight off infections. Spices To Boost Immunity Turmeric (Haldi): The active compound in turmeric called curcumin contains anti-inflammatory properties and antioxidants that can help bolster your immunity. Ginger (Adrak): Gingerol in ginger contains antioxidants, anti-inflammatory and immune-enhancing properties - all of which help fight off infections and support overall health. Cinnamon (Dalchini): Cinnamon contains anti-inflammatory properties and antioxidants that help boost immunity. Other Lifestyle Habits To Boost Immunity What you eat is important, but Coutinho also mentions the importance of maintaining a healthy lifestyle. You need to be careful of certain things, including getting good sleep, doing moderate exercise regularly, eating clean, and keeping your stress levels and emotional health in check. In the caption, he also warned, "Not a replacement for medicine or your doctor's advice, immunity is not just food, it's deep sleep, exercise, emotional and mental health, nature, clean nutrition... if these foods and spices don't suit you, don't have them… keep winning. Be educated, not influenced".
Indian Express
30-05-2025
- Health
- Indian Express
Luke Coutinho on weight loss for Indians: ‘Food is no longer a choice, it's medicine'
Nutritional science expert and best-selling author Luke Coutinho insists that food has to be treated as medicine. 'And they have to be as natural as possible,' he says. That's how he has helped many lose weight, reverse their blood pressure, cholesterol and fatty liver, manage their sugar and even fight cancer. Just by going back to the basics. 'Given the disease burden in our country, food is unfortunately not a choice anymore. We have to understand how food works on the gut microbes, on immune and stem cells, even DNA. It is all about understanding how nutrients react with molecules. Nutrition is now a key pillar of preventive health,' he says. Excerpts: Nothing is a magic pill. What most people do not want to understand is that novel weight loss pills like Mounjaro work on one fundamental principle — reducing your appetite. In other words, this is based on denial and suppression, a drastic step intended to help you get off the weight loss plateau, a stage when the body fat gets too stubborn to be lost through the diet-exercise routine and exposes you to a high risk of type 2 diabetes, heart disease, sleep apnea and certain types of cancer. These pills can help you lose up to 22.5% of your body weight over 72 weeks. Then you have to continue the medication and still maintain the weight drop with lifestyle changes. If people don't learn how to change their behaviour around food and lifestyle before the pill or while taking the pill, then they may regain body weight. At the same time, it doesn't work for everyone. Many people get fantastic results, some experience minimal effects. So it's not a 100 per cent guarantee of weight loss. Mounjaro is an absolute lifesaver when it's given to the population that it was actually meant for, like people who weigh over 120 kg. Question is if it is psychologically motivating enough for them too to make lifestyle changes that matter subsequently. They must take care of their muscle mass with strength training exercises. They must firm up their gut health, change their protein and fibre intake, balance out their macronutrient pie and look out for vitamin and mineral deficiencies. That you can use it to knock off five to ten kilos because you are too lazy to make lifestyle changes and then get back to your life as if it's a disease you cure. Stopping weight loss drugs means your hunger returns that much stronger. The reward centres in the brain still want you to consume, the drugs are just hiding this desire. A medicine is a medicine. It's not something that we fool around with. We should take it with the right intention, the right guidance and with the mindset that we still need to change our lifestyle. Is the 70-30 (70 per cent diet and 30 per cent exercise) formula the ideal way to lose weight? It's easier to control calorie intake than to burn a large number of calories through exercise alone. So diet is indeed a key pillar of any weight loss strategy. Your gut is everything. It controls how food is broken down into energy, amino acids and fatty acids and is then absorbed into the body. It controls your mind, anxiety and neurotransmitters. It regulates almost 75 per cent of your immune system and hormonal balance. A healthy gut can burn up food for energy, making it easier to lose weight. If not, unused calories get absorbed, affecting hormones that regulate appetite and trigger inflammation. There are millions and millions of strains of bacteria, fungi and micro-organisms in the gut. But probiotic supplements pick up one strain of lactobacillus as your immunity shield. It's like looking at only one sapling in the Amazon forest. The gut microbiome is a forest where both good and bad bacteria live in balance. But if we feed the bad bacteria through our lifestyle, junk food and sugar, then the good bacteria can't do their job and get outnumbered. What we call gut cleanse or gut reset is really about starving the bad bacteria to death by going off sugar completely for two weeks. The cravings vanish, you start to lose weight, you feel lighter and your gut starts to get better. We were never supposed to suppress hunger, which is a protective mechanism of the human body. The body makes us hungry because at that point it's looking for certain vitamins, minerals and macro nutrients like carbs, proteins and fats. Unfortunately, we feed it the wrong thing and the body becomes hungrier for what it wants. When you have mostly refined carbs, the body's need for protein or good fat is not met and your burger bun is no substitute. Never ever try to follow diets which advocate suppressing hunger. Instead, eat a nutrient-dense meal which gives you the bulk needed for satiety like whole grains, legumes, fruits, vegetables, lean proteins and nuts. The second reason we do not experience satiety even while eating the right food is because we are eating to feed our emotions. We eat when we are angry, sad, stressed or bored, seeking relief in food. Eat mindfully, not mindlessly. Sugar, salt and fat. These trigger the pleasure centres of the brain and release 'feel-good' chemicals such as dopamine and serotonin, affecting the same area of the brain as drugs and alcohol. Even restaurants play with these three ingredients. That's why you keep ordering a particular dish. That's how food companies work. People eat their last meal at 10 pm and sleep by 11 pm. You need three hours to digest food, which will be unused and become extra calories. Only influencers say fruits are making you fat. I can guarantee that no human being can ever become fat because they eat fruits unless they're diabetic and have a fatty liver that cannot absorb fructose. Other than that, you can eat fruits and not put on weight because they have no fat and are rich in fibre. Ghee is often mistaken as a saturated fat but there are good saturated fats and bad saturated fats. The bad saturated fats are your bakery products, junk and processed food. Good saturated fats can help you with heart disease, brain health, even cancers. These include pure ghee, cold pressed mustard oils or wood churned oils. Ghee is rich in Omega 3, and used in moderation, has great uses. Our most common foods like amla, the strongest source of vitamin C, guavas, moringa, ginger, turmeric and other spices are grossly under-rated.
NDTV
24-05-2025
- Health
- NDTV
Fitness Coach Shares 10-Minute Workout Plan for Busy Days
Working out daily can bring countless benefits to your health. But let's face it, there are some busy days in between which often don't leave you with the time to hit the gym. To solve this problem, fitness coach Luke Coutinho has shared his easy and simple fitness routine for people who struggle to find the time to go to the gym. The regimen yields results and can be performed at home without using any additional equipment. In a post shared on Instagram, Luke mentioned doing three sets each of squats, pushups, planks, lunges and pull-ups. He also added mountain climbers to be performed between each set. "Simplicity is the new luxury and something is better than nothing," Luke concluded. He even suggested an alternative to pull-ups, mentioning that if you can't do pull-ups, then you can start with dead hangs, where you simply hang from a pull-up bar. Other than this, Luke Coutinho also said that if you don't have time for a full workout, you can still stay active by walking and completing your daily steps target. View this post on Instagram A post shared by Luke Coutinho - Official (@luke_coutinho) Luke stated that on days you can't do a workout, it's important to eat mindfully to maintain a balance in your lifestyle. In his previous Instagram post, the fitness coach advised practising a simple yet effective breathing technique to "instantly calm your mind, reduce stress and lift your mood." Whether you are feeling low or anxious or just need a mood lifter, Luke Coutinho added that the 4-7-8 breathing technique can help. It is "one of the most powerful and effective exercises to instantly calm your mind." View this post on Instagram A post shared by Luke Coutinho - Official (@luke_coutinho) This technique will help you get your stress and anxiety levels under control. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Business Standard
24-05-2025
- Entertainment
- Business Standard
The Bridal Retreat Makes Their Luxurious Debut Into Indian Market Taking Brides on a Journey of Self Discovery
VMPL New Delhi [India], May 24: A new chapter in bridal preparation begins with the arrival of The Bridal Retreat, India's first immersive, purpose-driven experience, designed exclusively for brides-to-be. Launching its first edition from July 9 to 15, 2025, in ITC Grand Chola Chennai, this six-day residential retreat redefines the modern bridal journey with a blend of elegance, introspection, and curated luxury. The Bridal Retreat is a sanctuary for emotional clarity, financial awareness, body confidence, and soulful self-care. With thoughtfully designed signature modules and expert-led sessions, each day invites brides into a deeper connection with themselves to last beyond just the wedding day. Set in one of Chennai's most opulent destinations, this debut edition promises indulgence without distraction, a luxurious pause before the vows. With future chapters across Hyderabad, Jaipur, Delhi, Goa, and beyond, The Bridal Retreat is poised to become a pan-India movement. With India's most trusted voices joining as mentors, from well-being expert Luke Coutinho to makeup icon Namrata Soni and storyteller Vishal Punjabi, the retreat offers a rare circle of guidance that nurtures not just the bride, but the woman within. "This stage in a woman's life isn't just about planning a wedding -- it's about navigating a powerful transition. Hormonal shifts, heightened stress, evolving identities, changing relationships and family dynamics happen simultaneously. Women's physical and emotional health matters deeply here. I'm thrilled to speak to brides across these cities, hoping the takeaways from these sessions will help make the journey ahead reassuring. My own team is about 90% women, many of whom have walked their own personal journeys while supporting others on theirs. This is such a special opportunity to connect with a powerhouse of women who are on the cusp of a big change -- and to remind them that their health and wellbeing are the foundation for everything that follows, " shares Holistic Nutrition - Integrative and Lifestyle Medicine Expert, Luke Coutinho. Celebrity Makeup Artist, Namrata Soni, also commented, "Bridal beauty isn't about the perfect look - it's about feeling beautiful from within. The Bridal Retreat helps brides reconnect with their true self before they walk down the aisle. " Vishal Punjabi, Filmmaker & Storyteller spoke on this association "Weddings are not just events, they're emotional milestones. At The Bridal Retreat, we're giving brides the space to discover their story, not just perform it. Because the most powerful visuals come from a woman who truly knows herself." With its debut, The Bridal Retreat is set to become more than just a destination, it is a movement for modern Indian brides seeking depth, beauty, and meaning in the days leading up to their wedding. In a world that often rushes toward the aisle, this retreat offers a pause; luxurious, intentional, and unforgettable. Curated for brides to say yes to themselves, before they say yes to their forever, the journey begins here. Applications are now open for a limited number of spots at Brides-to-be across India are invited to embark on a once-in-a-lifetime experience that offers not just transformation - but true becoming. About The Bridal Retreat The Bridal Retreat is a high living six-day experience for the modern bride, designed to go beyond outfits and ceremonies. Set in serene, elegant venues, it offers a blend of self-care, personal growth, and expert-led workshops that prepare brides not just for the big day, but for the life that follows. This is your space to reset, reflect, and step into marriage with clarity, grace, and confidence.
NDTV
23-05-2025
- Health
- NDTV
Lifestyle Guru On How To Deal With Food Cravings During Weight Loss
Losing weight isn't just about hitting the gym. It is a mix of things like moving more, tracking your steps, getting good sleep, and eating right. Let's be real, though, cravings can really mess with your progress. A lot of people get stuck worrying about giving up their favourite foods, which makes it tough to stick to a plan. Lifestyle coach Luke Coutinho has shared a simple but powerful trick: portion control. Basically, it means paying attention to how much you are putting on your plate and eating. It is a smart way to keep your calories in check without feeling like you are starving yourself. Keeping an eye on portion sizes can make a big difference when you are trying to shed those extra kilos, and still enjoy the foods you love. Luke Coutinho often hears people say, 'I know what to do, but I just can't do it.' He explained that it is not that they don't want to lose weight, but because they are stuck in a vicious loop of feeling guilty, filling emotional gaps, losing their willpower, experiencing emotional stress, and being afraid to give up their favourite food. Luke Coutinho has shared a smart approach to eating in his recent Instagram post, where you should limit your intake of desserts if you have trouble losing weight because of your fondness for them. "If you have three desserts in a week, each time you have a dessert, have half of it," he said. "If you're having your favourite food, let's say it's a biryani or whatever it is. Have half of it," Luke Coutinho added. View this post on Instagram A post shared by Luke Coutinho - Official (@luke_coutinho) Importance of portion control It is safer than ending things abruptly. It respects your connection to food. It lessens the overload so that consistency can be developed. It enables you to stay mindful while still enjoying your favourite things. It prevents the cycles of binge-restrict that often accompany guilt-driven diets. It helps in readjusting your hunger cues without starving. It is sustainable in daily situations, such as social gatherings, family feasts, and office holidays. It helps you develop self-confidence, which is essential for long-term development. Luke Coutinho added that cutting back on portions is an easy method to start burning fat if you struggle with food. This entails getting enough sleep, managing difficult emotions, and focusing on cardio, weight training, muscle, flexibility, and mobility. According to the lifestyle guru, thousands of people he has worked with did not require strict diets, juice fasts, or complete abstinence from sweets. All they needed was a "compassionate and realistic entry point," such as eating half of what they typically would. In short, controlling your portions makes losing weight easier and helps you enjoy your food without giving it all up. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
