COOLING FOODS
to eat this summer With temperatures rising (and rising!) we are all looking for ways to stay cool. Here’s how you can stay cool from within, with these naturally hydrating and cooling food options.
WATER-BASED FOODS Make fruits and vegetables that have high water content an integral part of your diet. These include watermelon, muskmelon, different types of gourd (ridge gourd, bottle gourd), cucumber, tomatoes, spinach and lettuce. Juice, use in salads, prepare curries, cold soups - your options are aplenty! Plus, vegetables like radish and fruits like oranges have high antioxidant content that has a cooling effect on the body. AVOID OILY, SPICY, FRIED FOOD Give these foods a miss. As per Ayurvedic science, such foods have a heating effect on the body. STAY HYDRATED The best way to stay cool this summer is to hydrate yourself. Make sure you drink plenty of water through the day. Add sprigs of mint to your water for a refreshing touch.
Store water in copper bottles and clay vessels to keep it cool naturally. Make juices your best friend - whether it’s watermelon, muskmelon or mixed fruits. Tender coconut water is a must-have this season as is sugarcane juice. Not only will these beverages keep you cool, they will help replenish any nutrients your body loses when you sweat. FENNEL AND FENUGREEK Consuming fennel and fenugreek seeds are some of the best home remedies to bring down body heat. You boil the fenugreek seeds in water, cool it and drink. Or just roast, powder and sprinkle on a bowl of curd. Or eat as is. Similarly, you can eat fennel seeds, or soak in water overnight and drink the water. AMBLI Ragi Ambli makes for a meal in itself. It is made by boiling ragi powder, giving you a thin porridge. Once it cools, add buttermilk, salt, hing, curry leaves, cumin and fenugreek to it. This porridge is nutritive, digestive and cooling at the same time!
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RICE DISHES Our vote for the most summer-friendly dish goes to curd rice! A light khichdi makes for an ideal lunch option as well - easy to digest and light on the stomach. CURD The best and most versatile ingredient to help you sail through the summer heat has to be curd. You can eat a bowl every day, use it to make buttermilk, a breakfast bowl, curd rice, lightly spices kadhis - your perfect summer companion.
AND HOW TO TACKLE THEM The harsh rays of the sun, high temperatures and sweating - a constant feature of the summer months - can be extremely harsh on your skin. We look at a few common summer skin problems and how you can tackle them naturally!
RASHES, PRICKLY HEAT A common summer problem, this can occur due to multiple reasons -blocked sweat glands and build up of bacteria are a couple of offenders. Use a talcum powder that contains sandalwood. Have a bath a couple of times a day with an antibacterial soap. Wild Ideas Need Soap, Natural Vibes Ayurvedic Shower Gel
SUNBURN Increased sun exposure can lead to sunburn. The wonder ingredient to help sooth your red, burning skin is aloe vera. You can also apply cucumber slices which are cooling in nature. And never forget to apply sunscreen whether you are at home or stepping out. La Flora Aloe Vera Gel, Organic Harvest Sunscreen
ACNE Due to excessive sweating and build up of dirt, your pores can get clogged up, leading to acne. Always keep your skin cleaned. Use an antibacterial face wash. If you are prone to acne, try and use a light moisturiser, something that is gel based. Tomato juice, lime juice, multani mitti and sandalwood are a few popular home remedies used to tackle this problem. Soul Tree Anti Acne Face Pack, Organic Harvest Anti Acne Serum Mask
PIGMENTATION Increased sun exposure can also hasten sun damage leading to issues like dark patches and pigmentation. Never forget to apply sunscreen with a minimum of 30 SPF and reapply every 2-3 hours. Face scrubs made of almond, packs with honey, almond, turmeric yogurt, potato paste are all common natural remedies. Organic Harvest Anti Pigmentation Cream, Native Circle Anti Pigmentation Face Scrub, Nature’s Veda, Kumkumadi Face Oil
DRY SKIN Dry itchy patches on the skin and chapped lips are a common problem at this time. Make sure you are well hydrated. Drink plenty of water and fruit juices. Don’t forget to moisturise with gel-based moisturiser. Soul Tree Apricot Moisturiser, The Herb Boutique Rose Body Oil
Disclaimer: Please note that this article is for general information purposes only and not a substitute for medical advice. Always consult your doctor/dermatologist for any skin issue and do not include any new product without prior medical advice.
IDEAS FOR A
LIGHT SUMMER BRUNCH Summery Sunday mornings are for lazing in - and we are sure you agree! So nothing works better than a relaxed brunch, whether it’s with family or a small group of friends to add to a relaxed vibe. Here are a few brunch ideas we love to see on our tables!
FRUIT BOWLS The best way to begin or end your meal! Chop up your favourite fruits, drizzle with seeds, springs of mint, maybe a dash of pepper or chaat masala for some zing and you are sorted. This is the season for fruits like watermelon, muskmelon, grapes, mangoes - chop them up and your fruit bowl is ready. Not only do fruit bowls taste delicious and hydrated, they add so much colour to your table. Choose from a wide selection or organic certified fruits at The Organic World! CHEESE BOARD What’s a brunch without a cheese board? Chop up different varieties of cheese: cheddar, Gruyere, Gouda, Brie, Camembert, Manchego, Parmigiano-Reggiano, Edam,Gorgonzola, Roquefort, Stilton - your options are aplenty. Choose a nice slate or wooden tray, arrange olives, roasted peppers, almonds, cashes, throw in sliced baguettes, breadsticks, crackers - and don’t forget a lovely garnish of fresh and dried herbs! And whether it’s cheese from Akshayakalpa, dry fruits from Wellbe, breads from Sourhouse and organic herbs - we have it all at The Organic World! FRESH SALADS Breezy brunches are synonymous with fresh salads. Combine vegetables like cucumbers, onions, cherry tomatoes, salad leaves, throw in a few chopped fruits, toss in some feta cheese, mix in quinoa perhaps, some more fresh herbs, a dressing on your choice and your showstopper is ready. Get everything you need at The Organic World! PANCAKES We love pancakes - and we are sure you do! Choose from a range of alternative flours at The Organic World to give a healthy twist to this brunch staple. Top with bananas, maple syrup, chocolate sauce or blueberry compote for a fun and healthy dish! PIZZAS A firm favourite - with adults and children alike! Use wholewheat bases available at The Organic World and get everyone to make their own pizzas. Keep bowls of homemade pizza sauce, grated cheese, chopped vegetables, basil and let your guests build their own pizza. Simply pop into your oven, or roast on your pan!
IDLIS Light and easy to make, idlis make for a perfect brunch option. You can make them beforehand using fresh batter that you can pick up at The Organic World and keep in a casserole. Serve with chutney and sambar! DIY SANDWICHES We love the idea of DIY sandwiches. Slice baguettes or keep slices of brown/multigrain bread. Let your guests build their own sandwiches with vegetables and cheese - you could even keep a few chutneys, maybe a salsa, to build up your sandwich. DESSERTS Ice cream is the easiest and most refreshing dessert option, we think for a summer brunch. Banana bread is another hot favourite as are waffles!
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BEVERAGES Refreshing fruit juices are the way to go for a cool brunch. Or you could always opt for tender coconut water or nimbu pani! Use biodegradable, disposable cutlery and you don’t have to wash the dishes (and it’s an eco-friendly choice as well!).
TOP TIPS
to stay cool
WEAR LIGHT COTTON CLOTHES Ditch the silks and many layers - opt for light breezy clothes made of natural fabrics like linen and cotton - cotton helps absorb the sweat. Opt for lighter colours as dark colours absorb heat while light colours reflect the heat. Avoid tight fitting clothes as they could make you feel even more uncomfortable when you sweat. CROSS VENTILATE Try and open your windows strategically to create cross ventilation. Early morning and night time are the best times for this as the air is cooler. This helps create a natural breeze inside the house. DECLUTTER The more space you have in your room, the more space there is for air to circulate. Store things you may not need, reduce clutter off surfaces and let your room (and you) breathe! BRING IN THE PLANTS Having plants in your home can have several beneficial effects. Plants help humidify and cool the air, as well as detoxify, leaving the air purer. Aloe vera, areca palm tree, ficus tree and ferns are some of the typical indoor plants.
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DITCH THE HEAVY CURTAINS Keep the dark synthetic curtains away and instead opt for light, cotton curtains - choose muted, pastel shades that will also make your rooms appear more spacious. You could even opt for jute screens and bamboo blinds. NO HEAVY MAKEUP Based on your skin type opt for light moisturisers. Keep your makeup routine simple and avoid applying too many products. Opt for natural and organic beauty and skincare products. And yes, never forget the sunscreen!
how can
YOGA
help you stay cool in the summer?
BY SHREE LP Shree is a Certified Yoga Trainer, Prenatal and Postnatal Yoga Instructor and a Nutrition Coach. Insta handle @shreelp Your Breathe is your Therapy. Breathwork is more than an exercise of breathing correctly or with intent. Breathing techniques are tools for major transformation and healing. It’s summertime and, from the Ayurvedic perspective, that means pitta season— when pitta dosha, consisting of the fire and water elements, rules. It’s common at this time of year to feel an excess of pitta’s main qualities—hot, oily, sharp, liquid, and light—which can produce symptoms such as inflammation, acid indigestion, rashes, acne, burning eyes, agitation, frustration, and anger. Your Pranayama is a practice to extend and balance our breath capacity to directly influence the life force energy we bring into our bodies.
SITALI PRANAYAMA 1. Place your palms resting on your thighs by sitting on Vajrasana or on a chair 2. Stretch your tongue forward partly out of the mouth and fold it inwards 3. Slowly suck in the air through the beak and feel the cool jet of air 4. Slowly exhale through the nostrils, feeling the movement of warm air all the way up from the lungs through the throat and the nasal passages 5. This completes one round of Sitali Pranayama. Repeat for nine rounds. SITKARI PRANAYAMA 1. Place your palms resting your thighs by sitting on Vajrasana or on a chair. 2. Let the upper set of teeth touch the lower set of teeth. 3. Keep the tip of the tongue just behind the teeth. 4. Inhale through the crevices of the teeth and feel the cool air. 5. The warm air is exhaled out slowly through both the nostrils. 6. This completes one round of Sadanta. Repeat for 9 rounds. CHANDRA BHEDANA PRANAYAMA (Left Nostril Breathing) 1. Sit in a comfortable pose. Keep your spine and neck straight. 2. Close your right nostril with your right thumb. 3. Make a pranayam mudra with your fingers (press the index and middle finger of your hand towards the palm). 4. Use your right thumb to shut the right nostril. (If you are left-handed then make the pranayama mudra with your left hand and shut the right nostril with the index and middle finger of your left hand). 5. Inhale slowly and deeply through your left nadi until your lungs fill with maximum air; hold your breath for some time or as per your capacity. 6. Breathe out (exhale) slowly through the right nadi.(Exhalation should be longer than the inhalation). Repeat this process for nine rounds.
ENGAGE YOUR KIDS
during the summer holidays
plus keep junk food at bay
One of the toughest questions for any parent to answer: how can I keep my kids engaged during the summer vacations? Add to the mix a pandemic that restricts activities and this becomes even more challenging! Then you have the added challenge of more snacking demands - how do you steer clear of junk food? We spoke to a few parents and here’s what they had to say! RITUPARNA GUPTA
“One of the easy ways to keep children busy is to involve them in whatever you are doing! I have had a lot of fun with my children in the kitchen and over a period of time, they have picked up a skill or two. They both know how to use a knife carefully, and can fix simple snacks like salads, fruit bowls, sandwiches, lemon juice, buttermilk and milkshakes made with a drop of vanilla essence. All one has to do is to keep the ingredients ready and at an accessible place and slowly you will see your children having fun with the food they want to eat!”
PADMAPRIYA BALAJI
“This summer will be about encouraging the art of pottering around the house. So, think autonomy, unstructured time, reimagining old toys, fixing parts of a preloved model, DIY, recycling, craft, board games, star gazing, bird watching, and exercises of practical life such as tending to plants, chores and cooking.” ANITHA OLLAPALLY
“Let them make a dish for breakfast, lunch or dinner or an evening snack, or even a whole meal if they are up to it. Reading is another great option. In fact they can share books so that they can read new ones; this saves money as well!I do let my son play a bit of Minecraft - it encourages creativity and they learn things as well. They can also play simultaneously with friends so it’s the next best thing to physically playing together I guess!”
ASHIMA CHANDER
“One of the biggest things that has helped me in reducing junk snacking is to plan ahead. A weekly meal plan helps me make ready to eat cutlets, home made dips or spreads (instead of regular cheese or butter) and buy healthy snack options. Agastya likes soya stick snacks so I find that better than regular chips; I try to buy from organic brands or home chefs who make small batch foods because I feel the quality will be better and food fresher that way.”
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Here’s what’s on offer at The Organic World this month! Organic, cold-pressed nutritious sunflower oil from Wellbe @ Rs 500 off on MRP (5 ltrs) ----Beat the summer heat with refreshing, preservative-free buttermilk from Akshaykalpa at 15% OFF. Or make your own with their organiccertified, chemical-free curd at 20% OFF ----The season’s best organic certified watermelons and muskmelons - sourced from farms that use sustainable farming methods, grown without any chemicals and GMOs
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NEW ON OUR SHELVES! MOUNTAIN BEE KOMBUCHA Natural Kombucha with no artificial flavourings or synthetic preservatives. Made with organic speciality tea leaves; manufactured artisanally and in small batches. ALL THAT DIPS Relish their preservative free Hummus, Fresh Salsa, Yogurt Based Dips and Chipotle Dips. No harmful chemicals, trans fat, MSG or nuts used! WELLBE PAPAD Relish tasty and crunchy papads free of trans fat, preservatives and MSG. Made with organic ingredients, Wellbe papads can be roasted, microwaved or fried. Available in two variants: Wellbe Urad Plain Papad and Wellbe Urad Pepper Papad. Launch offer: Get 15% OFF
Indiranagar | Whitefield | Malleshwaram Yelahanka | Koramangala Bellandur | HSR JP Nagar | Cunningham
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