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Power Foods

Luke Coutinho



One of the richest sources of Vitamin C. Lemon added to water has the ability to move the PH level of the body from acidic to alkaline. Most diseases occur in an acidic environment and weight loss becomes compromised in an acidic environment. Hair loss, loss of skin lustre happens when the PH of the body is acidic. Therefore, keeping the body alkaline is beneficial for your immunity, looks, and weight. Waking up to a glass of fresh lemon water can help jumpstart the cleansing process of your organs and boosts your immunity and energy levels. Ending a meal, especially outside food or junk with lemon water can actually help your liver manage toxins better. Lemon has fat burning capabilities too.


Cardiovascular protection

Lowering cholesterol and triglycerides

Increasing iron absorption into the body

Anti cancer protection and healing

Anti bacterial and anti viral benefits

Anti –inflammatory benefits

Reduces blood pressure

Contains anti oxidants that can prevent Alzheimer’s and dementia

Immunity booster

You name the condition and garlic can play a preventive and healing role. Yes it’s also a blood thinner so one should reduce usage before surgeries.

You can increase the health benefits you receive from garlic by letting it sit after you’ve chopped it or crushed it. If you give your chopped/crushed garlic time to sit before changing its temperature (through cooking) or its pH (through the addition of acidic food like lemon juice), it will give the alliinase enzymes in garlic an opportunity to work on behalf of your health.

Garlic is best consumed raw. I like to add it to my juice, or lightly stir fry it into food. When I travel I usually carry garlic oil capsules.


Curcumin has anti inflammatory and antioxidant properties.

It has anti cancer properties

Has potent antimicrobial activity

Anti viral and anti bacterial effects

Joint pain relief (arthritis and back pain included)

Hair and skin health

Boosting immunity

Heart health

Rich source of iron.

Energy booster

I call this ‘yellow gold’ .Curcumin is an extract from the turmeric root. I have been using curcumin with clients worldwide for over 8 years now and right from arthritis to cancer, the effects are unbelievable. Curcumin is best purchased in a formulation that contains piperine, for better absorption into the cells. One may use turmeric as well, but would have to use a lot more in terms of quantity compared to the extract, which is far more beneficial. There are many people who use curcumin as their choice of a multi vitamin on a daily basis. I source pure curcumin from (

Make sure you use turmeric /curcumin in your daily diet. Its best consumed after meals as it needs some amount of fat to be absorbed into the body.


It contains large amount of polyphenol antioxidant

It helps reduce total cholesterol and triglycerides and blood pressure

It improves insulin sensitivity, thus lowers blood sugar level.

Has protective effects against cancer

Helps fight bacterial and fungal infections.

¼ to ½ tsp powder can be taken. Use as a spice for your cooked foods, raw or in vegetable juices.

I use this in the treatment of diabetes and to boost the immune system and yes, weight loss too. Mix some cinnamon with yogurt /curd and consume after a meal to lower sugar levels. If you are vegan just add some cinnamon to lemon water and consume after meal. Cinnamon can be added to infusions as well, and some love to sprinkle it in their coffees too and on desserts. If I indulge in a Starbucks caramel Frappocinno, I make it a point to add in some cinnamon to at least prevent a rapid spike in my blood sugar levels.

There is too much to share when it comes to spices, vegetables and fruits that can actually serve as natural medicines so I want to end this by sharing two of my ‘elixirs’ that can be used to prevent, cure and heal.

I call this one the ‘Great Indian Tea infusion’ and use it for immunity, weight control, cleansing and energy.

1 inch piece of mashed ginger

boil in water with cinnamon, 2 elaichis, 2-3 peppercorns, you could add green or black tea leaves, 1 clove,1 star anise, boil, simmer. Strain and serve with organic raw honey or consume plain.

Luke’s super veggie juice concoction

Beet, carrot, cucumber, doodhi, 1 tsp sesame seeds, 1tsp roasted jeera powder , dash of cinnamon, dash of black pepper, 1 tbsp virgin cold pressed coconut oil, 1 tsp moringa powder, ginger, 1 raw garlic, 1 tsp garden cress seeds

Blend this all together, have the fibre with it if you can.

You can make the same into a soup

As you can see I used only veggies that can be peeled (since it’s raw and pesticides is a concern), if you have access to organic, feel free to add more veggeis.

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