AUGUST 2020 | ISSUE #2

Healthy festival celebrations

Exotic fruits in the store

While we all love apples, bananas and oranges, why not introduce your tastebuds to a few new flavours? All through this month, you will be able to pick from a selection of exotic fruits available at The Organic World. Here’s what’s on offer!

MANGOSTEEN

Believed to be native to Southeast Asia, this exquisite tropical fruit has earned the sobriquet of ‘Queen of Fruits’ for its unique taste. In India, mangosteen is grown in the southwest of the country, in parts of Tamil Nadu, Karnataka and Kerala. The fruit has dark purple skin with a largely leathery texture. The pulp is white and fleshy and divided into segments with seeds. The most alluring part of this lychee-like fruit is its taste: defying categorisation, it has often been described as having a mix of peach, lychee, pineapple and strawberry flavours - tangy, sour and sweet all at once. Mangosteen is rich in vitamins and antioxidants and helps in boosting immunity. It is believed to have anti-inflammatory properties. Mangosteen is also high in potassium, copper, magnesium and manganese, which could help regulate blood pressure. Its antimicrobial and antibacterial properties are good for your skin and it is high in fibre as well. The best way to enjoy the fruit is to eat it fresh. Add it to a fruit salad, blend it into a smoothie or as a juice.

Did You Know?

It was rumoured in the late 19th century that Queen Victoria would bestow a knighthood on anyone who brought her the fresh fruit, owing to how fast it spoiled. Mangosteen is the National Fruit of Thailand

DRAGONFRUIT

Pinkish red skin dotted with green scales reminiscent of a dragon (hence the name), a white fleshy interior peppered with tiny black flecks - the dragon fruit is easily one of the most exotic fruits that you can find today.Once the sole purview of hotel buffet breakfasts, today the fruit is growing in popularity across the country. While India would get most of its dragon fruit imported from Vietnam, today, local cultivation in states such as Tamil Nadu, Kerala, Maharashtra and Karnataka is on the rise.

The white fleshy pulp flecked with edible black seeds has a mild taste, often being described as a cross between a pear and kiwi.

The fruit has numerous health benefits; it is extremely low in cholesterol and high in fibre, thus good for overall heart health. It is rich in potassium, which plays a key role in maintaining the acid balance of our body. It contains substantial amounts of vitamin C and antioxidants, which are immunity boosters and good for your skin as well. The best way to eat the fruit is to cut it in half, scoop out the flesh with a spoon and enjoy! You can also add it to fruit salads, enjoy it with a dash of honey or in a smoothie.

Did You Know?

The fruit is called Pitaya in several parts of India

BUTTERFRUIT /AVOCADO

The widespread popularity of this rich buttery fruit across India and the world is testimony to just how nutrient-rich it is. Little wonder then that avocados are considered a superfood! Native to southern Mexico, the fruit is grown in several countries. In India, it is grown in select areas in Tamil Nadu, Kerala, Maharashtra, Karnataka and Sikkim.

This pear-shaped fruit has a green outer skin and a yellow or light green flesh with a hard seed at the center. When ripe, the flesh is soft and deliciously creamy, imbued with a rich, nutty flavour. And the beauty of avocado lies in its versatility. From the tangy guacamole to chunky pieces in a salad, or combined with boiled eggs on a toast, there are many ways to relish this

fruit. And did we mention an avocado smoothie or ice cream?

Avocados are rich in good fats - monounsaturated oils - and are a powerhouse of vitamins and minerals. They have anti-inflammatory properties; rich in Omega-3 fatty acids, they are good for your joints, keeping them lubricated and pain free. Containing high amounts of potassium and antioxidants, along with the good fats, they are good for heart health and regulating cholesterol levels. Pregnant women can benefit from the good amounts of folate in avocados. A fibre -rich fruit, they also help in digestion.

Did You Know? In Aztec culture, avocados symbolise love and fertility.

RAMBUTAN

Don’t be surprised if you mistake the rambutan for a sea urchin - with its glossy red and green skin, covered with hairy soft spikes, this golf ball-sized fruit is as exotic as they come. Native to Southeast Asia, rambutan is related to the lychee family of fruits. In India, it is grown in the states of Karnataka, Tamil Nadu, Kerala and Maharashtra.

Remove the skin and below it you will find the white, translucent, juicy flesh with a seed in the centre. It has a creamy, sweet and tart taste, a bit like a lychee or grapes. The best way to eat the rambutan is to eat the flesh as is. You can also use it to make a juice or a smoothie, or in fruit salads and in a salsa as well. In some countries, the fruit is added to curries.

Rambutans are rich in Vitamin C, which boosts your immunity, helps your body absorb iron and also acts as an antioxidant to help protect body cells. It also contains beneficial amounts of minerals such as copper, manganese and phosphorus among others as well as Vitamin A. Rambutans are a good source of fibre - both soluble and insoluble - and aid in digestion. They are a good source of hydration and low in calories.

Did You Know?

The word “rambutan” has its roots in the Indonesian and Malay word “rambut”, which means hair.

CAN SOME FOODS BOOST LACTATION?

Breastfeeding, often considered one of the most rewarding parts of motherhood, is not without its fair set of challenges. One of the biggest concerns that mothers have is whether they are producing enough milk.

Several cultures across the world have incorporated certain foods in a new mother’s diet in the belief that they help increase lactation. Most of the supporting evidence is anecdotal. As it's World Breastfeeding Week from August 1-7, we thought we would list a few of the foods commonly believed to increase milk supply. Always remember to first check with your doctor, should you want to include any of these in your diet.

FENUGREEK SEEDS:

These hard, light brown, aromatic seeds have been viewed as effective galactagogues for a long time now though there is no real scientific evidence to support this. They contain vitamins such as omega-3 fats, which help in your baby’s brain development, while the leaves are a rich source of calcium, iron, B vitamins and beta carotene. Fenugreek tea is often given to new mothers; the leaves can be used in a variety of preparations as well.

OATS (DALIYA):

The whole grains are a rich source of iron. Low levels of iron in a new mother are known to hamper milk production. Oats are also rich in B Vitamins, calcium and fibre.

FENNEL AND CUMIN SEEDS:

Tea containing fennel seeds or water boiled with fennel seeds is commonly given to new mothers. Jeera water is also another popular post-delivery beverage. Both fennel and cumin seeds aid in digestion and it is believed these benefits could pass onto the child through the mother’s breast milk.

GARLIC:

Another popular post-delivery drink is garlic milk. The whole garlic pods are also roasted in ghee and consumed.

GREEN LEAFY VEGETABLES:

Greens such as spinach, mustard and fenugreek contain high quantities of iron, folate and calcium as well as riboflavin and beta carotene.

GOURD VEGETABLES:

These easily-digestible vegetables belonging to the gourd family, such as bottle gourd, bitter gourd and apple gourd are believed to increase milk supply.

DRIED FRUITS AND NUTS:

Cashews and almonds are rich in important vitamins and minerals. They are often used to make laddoos or given to new mothers to eat whole, especially as snacks.

SESAME SEEDS:

They are an important source of calcium and believed to be beneficial both for mom and baby.

KID’S CORNER

INDEPENDENCE DAY QUIZ

It’s time to test your knowledge about the Indian origins of several popular vegetables, staples and other products. Send in your answers to hello@theorganicworld.com and the first all-correct entry will win an exciting gift!

Did you know that millets are non-glutinous and acid free? Name three of the top states in India where millets are grown.

Free-range eggs are rich in Omega-3 fatty acids. Do you know the name of India’s first brand of free-range eggs?

Organic cane sugar is a healthy alternative to processed sugar. Which is the largest sugarcane producing state in India?

Mangosteen is known as the ‘Queen of Fruits’. Name three states in India where this exotic fruit is grown.

Ragi flour is gluten-free and rich in fibre. Which state leads ragi production in India?

Almonds are packed with nutritional benefits. Do you know which state is the largest almond producer in India? Organic milk is packed with health benefits. Which was the first organic milk brand in India?

This cracker-like snack originated in the state of Gujarat. It is usually made of moth bean, wheat flour and spices. Can you name it?

Did you know that India is among the world’s largest producers of jute? Which state grows the most amount of jute in India?

Turmeric latte may have been a trending beverage a few years ago, but “haldi doodh” has been part of India’s culinary fabric for generations. Can you name any two states in India where the golden spice is grown?

CONNECT THE DOTS!

CUSTOMER FEATURE:

PARVATHY RAMACHANDRAN

Parvathy Ramachandran is a home baker who specialises in eggless bakes made from organic whole grains. Cooking and baking are almost meditative to her and Organic is a way of life. Clean food for the mind, body and soul is her guiding mantra. Parvathy regularly shops at The Organic World’s Indiranagar store and shares her experience here. Instagram : the_happy_baker_bangalore

The Organic World: What is your guiding philosophy when it comes to shopping for your home, whether it's for groceries, staples, homecare?

Parvathy Ramachandran: To me, wellness is a holistic approach. While shopping, my choice is always organic groceries and vegetables. Not only is this good for us, it’s also so much better for the environment. A few years back, I switched to buying organic, wherever possible. The urge to go plastic free wherever possible, to recycle and reuse are a few habits that I’ve started following. For me, that change has come about very ‘organically’, since the switch.

TOW: When you draw up your monthly shopping list, what are a few things you keep in mind?

PR: The first thing would be to buy only what I need, and as much as needed. I choose Zero Waste, packaging free alternatives wherever possible. I try to buy groceries at one shot, to last me a month. Before buying a totally new product, I prefer to make an informed choice by reading up more about it.

TOW: How has shopping at The Organic World helped you stay true to your philosophy?

PR: I love the concept of Zero Waste staples available at The Organic World. When I shop from that section, I feel a certain sense of satisfaction at having done my bit in avoiding plastic packaging. The amazing selection of products available in each category helps in making purchases as per individual budgets. The vegetables are always fresh and the pricing is also reasonable.

TOW: What are some of your favourite items that you feel are a must-buy?

PR: The organic A2 ghee, from TOW’s in-house brand is exceptional. It’s the first thing always, on my shopping list. The Zero Waste Jaggery Powder, Toor Dal, Red Rice, Cashew, Almonds and Corn Flakes are also part of my must buy list.

TOW: How has shopping at TOW helped enhance or change the way you focus on homecare or wellness or cooking?

PR: Since there is a wide selection of certified organic products available at TOW, there is no need to visit another store for groceries, vegetables and other essentials.

TOW: Has shopping at TOW helped you become a more mindful shopper?

PR: The Zero Waste initiative by TOW has definitely contributed to a more mindful shopping experience.

STAYING FIT DURING A pandemic

Umar Farooq is a Master Functional Trainer and Animal Flow Level 2 instructor with over nine years of experience in India and abroad. He works with individuals and trainers to help them achieve their fitness goals. He also runs a virtual fitness training programme on a 1:1 basis as well as for groups, which has worked especially well during this pandemic. Instagram: umar_keepgoing

I have been virtually engaging with around 50-60 people every day during this pandemic to ensure that they reach their fitness, performance and lifestyle goals. I have been in the industry for over eight years and there hasn’t been a more pressing time than now to pay attention to one’s health and fitness. With the added time at home and the increasing need for wellness, the only elements lacking in most of us are prioritising, planning and execution.

The first step towards this is to prioritise your health. Make health your need, not just an activity you are looking to check off on your to-do list.

Planning is the second step. It is extremely important and needs to be practical, sincere and should have a timeline attached to it. The best way to do this is to jot down where you currently stand and where you'd like to be over a specific period of time. For example: I am currently 80kgs and would like to lose 5kgs in 2 months.

No plan can be successful without Execution. You need to show up day in and out and take small steps towards achieving your goals according to the actions mentioned in your plan. Here are a few goals/ideas you can work towards using the above 3 simple steps:

1. Nutrition: Plan your meals every week, understand what your body requires under the guidance of a fitness professional or a nutritionist, procure the right ingredients and prepare accordingly.

2. Get on a fitness regime: The best way to exercise is to do it under the guidance of someone who understands your health and fitness requirements. This may not be possible over a few YouTube or Instagram videos. You need a fitness regime that is tailored to your specific needs so as to be most effective.

3. Learn a new skill: Pick up a new hobby, get better at your favourite sport, practice with your family members at home.

4. Take breaks from sitting: It is said that sitting is the new smoking. Our postural deficiencies can contribute to several ailments such as back pain, neck and shoulder pain, arthritis, obesity, diabetes, etc. Get up and move, especially to counter the long 'work from home' sitting hours.

5. Get involved in household chores:

Sweep and swab the floor, wash the dishes, climb some stairs; use these simple activities to get your activity game on point along with keeping your home clean. These are just some of the basic steps you can take to survive this pandemic, physically and mentally, and hopefully thrive. So, get up and keep going!

R E C I P E O F T H E M O N T H

CARROT CAKE BITES BY SARAH NICOLE EDWARDS

Who says festival desserts can’t be healthy and healthy? Sarah Nicole Edwards, the founder of Copper + Cloves and a certified Health Coach, shows you just how easily it’s possible with these easy-to-rustle-up Carrot Cake Bites.

This is a great no-cook recipe to make ahead of time, so you have a go-to healthy dessert in the fridge. It is packed full of healthy nourishing ingredients, and kids seem to love it! It’s also really easy to make, and it’s fun to get them involved in making it too. Copper + Cloves is a hub and a resource for healthy, easy recipes that use local, seasonal produce and the ingredients Sarah has used here can easily be sourced from your nearest The Organic World outlet.

INGREDIENTS

5 medium organic carrots, tops cut off and scrubbed clean (no need to peel) 1 cup walnuts, chopped 1 cup almonds, chopped 1 cup dates, pitted 1 cup rolled oats 1/2 cup raisins 3 tbsp jaggery syrup 1 tsp cinnamon ½ tsp Himalayan salt

For the frosting

1 cup cashews, soaked overnight in water until plump and soft 1 tsp vanilla extract 1 tbsp jaggery syrup 1 tbsp coconut oil

METHOD

Finely shred your carrots using a grater. In a processor, add walnuts, almonds and dates. Blitz until you have a crumbly mixture.

Toss in the grated carrots and pulse to mix through.

Add the oats, jaggery syrup, raisins and on top of the carrot cake bites. Freeze

cinnamon and pulse until everything is then keep for weeks in the freezer and

well mixed but not a smooth paste - it should be like a rough, sticky dough.

Line a baking tray with parchment paper and spread it out. Put it in the freezer while you make the frosting. To make the frosting, add the creamy soaked cashews, coconut oil, vanilla and jaggery syrup into the blender and grind until you get a smooth, creamy paste.

Take the carrot bites out of the freezer and use a spatula to spread the frosting for around 4 hours to set.

Cut into bite-sized pieces and enjoy with a lovely cup of hot tea. These will and pile the carrot mixture into the tray

for a week in the fridge.

Tag @theorganicworldindia and @copperandcloves if you make a batch!

Why Organic? Organic, to me is not just about clean food and eating healthy. It is also about the peace of mind that comes with knowing that I am eating something that is doing no harm - it hasn’t negatively impacted the environment – and I am making choices that are benefiting the people involved, like the farmers.

I am a Health Coach and a big fan of The Organic World. When we choose organic, we are choosing produce that is grown chemical- and pesticide-free. We are also eating seasonal – which means fresh and not imported produce. I also believe in mindful eating. This entails a slow, more conscious way of eating, which helps establish a connection with food. One of the things I advocate is that before eating we should take a moment to try and visualise the processes involved in the food on our plate. When you are eating something processed, chemicals, pesticides and plastic clogging up the oceans are some of the thoughts that would come to mind.

Does that make you feel good? But if you are eating something organic, at a very basic level you will be at peace. With The Organic World, I know there is a relationship with the farmers, they get a fair price, everything is grown naturally and we can even visit the farms. We aren’t damaging the environment. And this makes me feel comforted about my choice.

NEW PRODUCT

FEATURE AARSHAVEDA - INTERVIEW WITH DR RASITHA MENON

Ayurveda has been around for more than 5000 years and is considered the world’s oldest system of healthcare. This idea of individualised wellness is especially relevant in today’s times, when our mind and bodies are bombarded with different stressors from all sides. Dr Rasitha Menon hails from a family of Ayurvedic practitioners. As an Ayurvedic physician, she has consulted on a wide range of cases involving developmental delays, Parkinson’s disease, acute lower back ache, cervical spondylosis, hormonal imbalances, PCOD, psoriasis, and lifestyle diseases including diabetes and chronic gastrointestinal problems.

She has successfully incorporated yoga in several of her treatment therapies. She is a senior consultant with Aarshaveda Wellness, a third-generation start-up that combines modern medicine with age-old Ayurveda practices.

Their Ayurvedic products, ranging from oils to powders, encompass the benefits of traditional science in a modern and convenient manner.

Dr Menon speaks to The Organic World and tells us how this ancient science holds relevance even today.

The Organic World: Ayurveda has been around for thousands of years. How do you see it as continuing to be relevant in the present day?

Rasitha Menon: Ayurveda is a comprehensive and dynamic set of principles that guide the health and wellbeing of an individual. It is more relevant now than ever before due to our changing lifestyles. Ayurveda prescribes harmony between the living being, its food, activities and environment. By being cognitive of the principles, we can lead a more balanced life, which promotes health, wellbeing and harmony. By following the correct Dinacharya (daily regimen), Pathya Apathya (diet dos and don’ts), Ritucharya (seasonal regime), Sadvrutta (code of conduct) and Achara Rasayana (behavioural and mental conduct), we can become and remain healthy in mind and body.

TOW: If we want to make Ayurveda a part of our lives today, what are the primary requisites we need to incorporate?

RS: I would recommend incorporating the following regimen in your daily life: Dinacharya (daily regimen), Pathya Apathya (diet dos and don’ts), Ritucharya (seasonal regime), Vyayama (exercise) and Sadvrutta (code of conduct)

TOW: One of the biggest problems in today's times is stress. How can Ayurveda tackle this?

RS: In today’s world stress or Sahasa is inevitable. In Ayurveda, acharyas have said that sahasa has to be avoided as it is one of the causes of Oja Kshayam (immunity depletion). The reasons behind this are unhealthy food and lifestyle; Kama, Krodha, Lobha, Mada and Matsarya – over indulgence or unhealthy use of sensory organs. ‘Prevention is better than cure’ is well recognised in Ayurveda.

Although avoiding stress is the ideal approach, it is not a practical strategy. Instead, the body’s adapting capacity to stress needs to be strengthened. The coping capacity of the body can be increased by lifestyle modifications, dietary interventions and/or drug treatment. These are well documented under the topic of Rasayana therapy, one of the eight branches of classical Ayurveda.

Achara Rasayana or code of conduct involves the balanced use of sensory organs, non-violence and self-control.

Ajasrika Rasayana or dietary regimen is about following a nutritious and balanced diet comprising all six rasas and adapted as per desa, kala (climate, environment and season), vaya (age) and prakriti (dosic constitution) of the individual.

Ausadha Rasayana or drug treatment

with herbs such as Ashwagandha, Amalaki, Brahmi, Yashtimadhu and Mandukaparni can be incorporated into your daily regimen. Application of oils like Mahanarayana Thailam and Brahmi thailam on the head can also nullify the effects of stress on the body.

TOW: What are the benefits of using Ayurvedic oils?

RS: Abhyangam or oil application is part of the Dinacharya or daily regimen. Application of oil from head to toe is very important for balancing humours in the body. In Ashtanga Hridayam, the benefits of abhyangam are as follows: It delays Jara (aging) Relieves Srama (tiredness) Relieves excess of Vata (aches and pains) Drishti Prasada or improves vision Pushti or nourishes body tissues Ayu or prolongs lifespan Swapna or induces good sleep Sutvaktva or improves skin tone and complexion Dardyakrit or helps maintain a good physique.

Some of the oils that can be used regularly include Dhanwantharam, Mahanarayana Thailam, Brahmi, Karpooraadi, Neelibringadi and Dasapushpam.

TOW: How can the principles of Ayurveda be applied to build immunity?

RS: The basic principles that go towards building immunity as per Ayurveda include: Sama Agni: If Agni (the digestive and metabolic fire) is strong, you will be able to steer clear of most diseases. Ayurveda emphasises that weak Agni is the main reason behind all diseases.

Sama Dosha: Normal body functions are maintained by Tridoshas (vata, pitta and kapha). It is important for these three forces to operate in a state of equilibrium.

Sama Dhatu: Equilibrium of body tissues. As per Ayurveda, we have saptadhatus or 7 bodily tissues which are Rasa, Rakta, Mamsa, Meda, Asthi, Majja and Shukra.

Prasanna Atma Indriya Manah:

Ayurveda lays emphasis on mental health - emotional, psychological and social well-being. Pathya Apathya: Ayurveda considers food as the primary medicine to maintain health and also as healing tool and lists detailed diets for the same.

Dinacharya and Ritucharya: Daily and seasonal regimen.

TOW: Health and wellness is a growing trend in India. How do you see Ayurveda as a part of that?

RS: The basic principle of Ayurvedic science is “swastyasya swasthy rakshanam athurasya vikaraprashamanam” or to preserve, prolong life and promote perfect health for the healthy and completely eradicate disease and dysfunction in the body for the diseased.

Based on this principle, it is evident that Ayurveda is a science that is just not for diseased, it also for the wellness and general health. Ayurveda is based on the principle of maintaining a balance between the interrelated relationships within the body and mind.

HEALTHY SHOPPING AT GREAT VALUE!

TM

STEP 1

How does it work?

Shop for a combined value across all your bills of `7500 across any The Organic World outlets or online in August

STEP 2

The Organic World will send you a coupon code on September 1st

STEP 3

Present this coupon code at the time of billing at the cash counter

STEP 5

Enjoy minimum savings of 10% on every product purchased in September

STEP 4

Activate your coupon code via OTP at the time of purchase

Call us at +91 96866 90070 Shop online at www.theorganicworld.com

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