Be Informed

With breast cancer now affecting one in eight women in the United States, it is not a surprise that this disease has hit many of us close to home.  One of the biggest risk factors for breast cancer is family history.  Even though one can’t prevent genetics from affecting your odds on getting breast cancer, there are many lifestyle modifications you can start to make to decrease your risk.

By limiting your fat intake and maintaining a healthy weight, you can significantly lower your risk of obtaining breast cancer, as well as other diseases such as diabetes and heart disease.   Alcohol has also been linked to the development of breast cancer, and several organizations are now recommending women to limit their alcohol consumption to one drink per day or less.   Exercise also helps, as several studies have shown that at least 30 minutes per day (including walking) can significantly lower a woman’s risk. 

Exercise

If you’ve been thinking about getting in shape before the winter, the Avon Walk for Breast Cancer comes to New York City on October 16^th and is a great way to get some exercise. Participants walk over two days for almost 40 miles, raising money for the Avon foundation that supports research, increasing access to treatment and the medically underserved. Join thousands of men and women in raising millions of dollars for this cause (and burn hundreds of calories!). http://www.avonwalk.org/new-york/

Relax

If you are thinking about getting a massage this month, the Peninsula Hotel’s Spa by ESPA is offering a “Pink Treatment”. If you book a 60 minute “Think Pink” Holistic Massage, you will also receive a complimentary ESPA Pink Hair and Scalp Mud application during your session.  The spa will also make a $5 donation to the American Cancer Society’s “Making Strides Against Breast Cancer” program. Call (212) 903-3910 or email spapny@peninsula.com to make a reservation

Eat

Love to eat dessert but never found a good enough excuse? Several restaurants have joined in the fight against breast cancer by participating in the American Cancer Society’s “Be an EpiCUREan” campaign to raise money to fight breast cancer. Each restaurant is offering a pink item on the menu and proceeds from the sale of that item will be donated to the American Cancer Society. For example, check out North Square for delicious strawberry mousse and Landmarc Tribeca for cotton candy. Check out the website http://www.cancer.org/InYourArea/Eastern/AreaHighlights/epicurean?ssDomainNum=5c38e88&print=true for more participating restaurants in your neighborhood.

Drink

If you are a happy hour enthusiast, check out the “Drink for Pink” party at The Pierre in their Two E Bar/Lounge on October 7^th. From 7-9 PM you can enjoy drinks from their Pink Drink Menu, and all proceeds will go to the Libby Ross Breast Cancer Foundation. If two hours doesn’t seem long enough, don’t fret, the party will kick off at 9 PM when DJ Brian Christopher starts spinning.  http://www.thelibbyrossfoundation.com/  for details.

Shop

Love to shop but can’t stand the guilt? This month, many companies are donating proceeds from their sales to breast cancer research. For example, the Breast Cancer Awareness Boutique that benefits the Young Survivors Coalition has partnered up with several retailers. Check out http://www.youngsurvival.org/en/news-and-events/bcam2010/  for a list of items from brands such as Mission Skincare, Afterglow Mineral Cosmetics and SwitchFlops.

 October is a chance for you to raise breast cancer awareness to your family, friends and your community. Most importantly however, don’t forget to take care of your own breast health. Practice healthy living by making better lifestyle choices and make sure you see your doctor to find out when you are supposed to start screening. And don’t forget to do self breast exams every month! For more information visit: www.breastcancer.org

-          Anything creamy definitely increases the count by a range of 150 to 315 calories! It can be on the low end if low fat or nonfat milk is used, however any type of cream or butter can increase calories significantly. Yes, that sauce in Chicken Makhani is to die for, but it’s also very high in calories, high in fat, and just as bad as the white sauce smothered over that chicken and rice plate from the corner stand!

-          Vegetables have very few calories, generally anywhere from 5 to 30 calories per serving. Stick with your healthy veggies that make mouth-watering meals such as spinach, squash, cauliflower, mushrooms, bell peppers, zucchini, green beans, eggplant, okra, turnips, bitternut squash, cabbage, tomatoes, etc. Be sure not to chop the veggies into too small pieces because increased number of exposed surfaces to the atmosphere can can lower nutritional value. Overcooking them can also lessen nutritional value, so keep an eye on the stove!

-          Be wary of high starch foods such as white rice and potatoes. Potatoes contain a minimum of 200 calories per serving! So next time you make aloo gobi, go easy on the aloo!  Experiment with brown rice as a healthier alternative to white rice.

-          Rotis, naan, and paranthas are staples of an Indian meal; however, their preparation can significantly vary the calorie count. . If cooked in ghee or butter, these savory breads could be very high in calories, which can be as high as 300 calories.  Nix the ghee or butter and the calorie count can be as low as 60 to 100 calories.  Instead of tandoori naan, order the tandoori roti; think of it as ordering an all-wheat thin crust instead of pan style pizza.   Also ask the restaurant to not use egg in preparation to lower the calories and fat. 

-          If you are calorie counting, deep fried appetizers are an obvious no-no. You can still enjoy those samosas but a healthier alternative is baking them instead of frying. You could cut down 150 calories per serving by doing so.

-          Lentils and beans are extremely healthy for you: low in calories and high in protein, iron, fiber and B vitamins. One serving of cooked lentils is less than 100 calories. So eating Mom’s daal is definitely ok in our books, but if the word “makhani” accompanies the dish name, you may want to think twice.  Ask the restaurant if they are using any butter or cream to prepare the daal you are ordering. 

-          Bet you didn’t know it, but vegetable oil is actually high in saturated fats. Stick with canola, corn, or olive oil. Yes, olive oil! Although you generally see it used in American or Italian cuisine, you’d be surprised at how well it works with Indian food!

-          For those of you with a sweet tooth, Indian sweets contain an abnormally high amount of sugar. Gulab Jamun contains 17 ounces of sugar for 18-20 portions. 1 tablespoon equals ½ an ounce of sugar. Needless to say, that equals a lot of saturated fat which is definitely not good for you.

Bon Appétit Sahelis!

The furnishings within our homes and offices, and some of the materials used in the construction of buildings, can emit chemicals such as formaldehyde (found in foam insulation, carpet, paints, plywood, glues, grocery bags and more), benzene (found in inks, detergents, plastics/rubber, synthetic fibers and more), and trichloroethylene (used in dry cleaning/carpet cleaning, adhesives, paint removers, etc).  Not to mention the carbon dioxide we exhale with every breath we take!  

What can we do to clean the air we breathe without buying fancy air purifying machines within our homes?  Hit up your local flower district or nursery and buy some PLANTS, PLANTS, PLANTS!  Not only do plants turn carbon dioxide into oxygen (something we all learned in elementary science), but NASA researchers have found that there are specific plants that actually filter out other harmful toxins as well!

CitySaheli has put together a list of the top air purifying plants to help you create a green, clean and natural indoor living space for yourself.  As a rule of thumb, keep one 6 inch potted plant per 100 sq. feet of indoor living space.

Top 15 Air Purifying Plants

1. English Ivy

2. Golden Pothos

3.  Peace Lily

4.  Palms (Bamboo, Dwarf Date, Lady, Areca)

5.  Dracaena (red-edged, cornstalk, janet craig, warneck)

6.  Mother-in-law’s Tongue

7.  Gerbera Daisy

8.  Boston Fern

9.  Corn Plant

10.  Spider Plant

11.  Weeping Fig

12.  Philodendron (heartleaf, selloum, elephant ear)

13.  Chrysanthemum

14.  Chinese Evergreen

15.  Marginata

*** Before purchasing any plants be sure to thoroughly research them, as some may be poisonous if consumed and therefore should not be placed in homes with children and/or pets.

The environmentally friendly restaurant publishes the food’s ingredients along with a chart comparing how much CO2e emissions you would have been created by a more standard option. The idea is quite simple; livestock production causes a lot of greenhouse emissions, not to mention water pollution and land degradation, so by going vegetarian – if only on your lunch break – you can help save the planet a lot of energy!

Otarian’s menu is fairly vast and most of its items would make for the perfect lunch. CitySaheli tried and approved the curried apple and parsnip soup, but Otarian also offers a roasted tomato consommé and a pea and spinach potage. Otarian’s burgers are as big as they are tasty; CitySaheli munched on the Portobello mushroom burger and its healthy, egg-free dressing was a treat! 

For those who prefer a wrap or a simple salad there are a wide variety of healthy options like the avocado, tomato and mozzarella mix, the vegetable couscous, the toasted burrito, the spiced coconut curry, and a spicy potato side dish. The vegetable Biryani, however, consisted mainly of white rice with fewer veggies than we would have liked. For dessert try the delicious choc o mousse, or go for the apple crumble or panna cotta o berry. 

Otarian opened two restaurants in New York City in 2010 and London also houses two branches. The restaurant makes an effort to keep its design environmental friendly; most of the material inside the eatery is recycled and sustainable so you can enjoy a sustainable snack in a green setting!  

154 Bleecker Street, New York, NY
Tel: (212) 614 6834

947 Eighth Ave, New York, NY
Tel: (212) 489 3270

Most essential oils can be added to a cream and applied directly to the skin or put in bath oils and enjoyed while bathing. You can also add a few drops to your laundry liquids, hair treatments, and massage oils. Most health stores carry a wide variety of essential oils and Wholefoods offers a large selection of oils along with a simple user guide.

CitySaheli has hand-picked a few essential oils to get you started:

Basil: Improves concentration.
Bergamot: Helps cleanse oily skin.

Cedarwood: Prevents oily hair.
Chamomile: Eases anxiety and headaches.
Cypress: Enhances relaxation.

Eucalyptus: Eases jet lag.

Frankincense: Helps aged skin.

Geranium: Eases anxiety.
Grapefruit: Boosts confidence.

Jasmine: Stimulates creativity.

Lavender: Alleviates stress and promotes healthy skin.
Lemon: Offers an energizing boost.

Neroli: Helps improve dry skin.

Palmarosa: Uplifts the spirit.
Peppermint: Revitalizes the spirit.

Ravensara: Cleanses the body.

Sandalwood: Prevents dry hair.
Spikenard: Calms nerves.

Vitamin D is a steroid with hormone-like activity and is also one of the four main fat-soluble vitamins. It regulates the functions of over 200 genes and is essential for growth and development of the body. 

Vitamin D is especially important for pregnant women.  According to Science Daily, seven out of every ten pregnant women in the United States are not getting enough Vitamin D. Though supplementation poses as a solution, prenatal vitamins do not provide enough vitamin D, and at times higher doses are needed to raise levels.

Vitamin D deficiency amongst newborns and infants has especially been linked to an increased risk of respiratory infections, asthma, neurodevelopment disorders, and weaker bone structure. For adults, deficient levels have been linked to heart disease, diabetes, hypertension and certain types of cancer.

CitySaheli asked Health Guru, Anita Mirchandani, how to ensure our Sahelis get enough Vitamin D.  Here is what she shared with CitySaheli: 

• Be cognizant about your annual physical and blood work
• As little as ten minutes daily of sun exposure could help achieve your recommended daily allowance (RDA)
• Dietary sources include fatty fish such as salmon, tuna or sardines, eggs with yolk, mushrooms, vitamin D fortified milk, orange juice fortified with vitamin D, 6 oz yogurt fortified with vitamin D, 1 ounce Swiss cheese * always check labels for exact daily value amounts
• Try a multivitamin (includes vitamin D) especially if you are trying to conceive, are pregnant, live in colder climates (up north especially), or work indoors most of the day
• Recommended amount of Vitamin D includes 5 micrograms (200 IU) for all individuals under the age of 50 including pregnant and lactating women

But there is a solution – and it doesn’t include moving to the countryside, taking the same old antibiotics, or using spray cans filled with chemicals; Jala neti, or nasal irrigation, has been part of Ayurvedic medicine for over 5,000 years and continues to be the treatment of choice for sufferers of stuffed sinuses, colds, allergies, and bags under the eyes in India today.

But there’s no need to pay expensive fees at a hospital or specialist spa in NYC; you can flush your worries away with the help of a neti pot – a mix between Aladdin’s magic lamp and a gravy boat. The neti pot allows you to cleanse your sinuses, treat allergies, colds, and flues, as well as get rid of darkness under your eyes. Other reported benefits include a better sense of smell or taste, sharper vision, and a reduction in snoring. It’s also a good alternative method of detoxifying your body.

You might have seen TV reality star Jessica Simpson try the neti pot while in Mumbai to shoot her series “The Price of Beauty.” As the starlet learned the hard way, the idea of the neti pot is to bathe the sinus cavities in warm salt water. Tilting your head to one side, you insert the spout of the pot in the upper nostril and empty the water. The water will then come out through your lower nostril so make sure you are leaning over a sink or bucket.  Check it out at the 9:12 mark in the episode below.

Look gross? Maybe, but the neti pot treatment will leave you fresh and healthy! Neti pots come in several different castings – clay, ceramic, plastic, glass, and stainless steel – and can be found at several drugstores in New York and at Houston Street’s Wholefoods’ (upper floor) for $14.99 and up, as well as at East West Living for $17.95.

Wholefoods Market
95 East Houston Street
New York, NY
(212) 420 1320

East West Living
78 Fifth Avenue @ 14th Street
New York, NY
(212) 243 5994

But over the past years, deodorants containing chemicals like aluminum and parabens have increasingly been singled out as harmful to women for having links to the development of breast cancer. 

Basically, these chemicals can be absorbed by the skin and stored in the body before starting to affect the hormonal system by imitating estrogen that causes cell growth, which can potentially lead to cancer.

It is not always easy to know what is right and what is wrong in the organic versus conventional cosmetics jungle as studies are often contradictory and researchers sometimes at odds.

The advantage of natural or organic deodorants is that they don’t include harsh chemicals that can cause the development of breast cancer. But the difficulty lies in finding a natural deodorant that actually works! Most of them are so natural that they don’t absorb sweat or eliminate odors effectively.

So for those who are curious to try an alternative antiperspirant that won’t leave you disappointed, CitySaheli has tried different natural options available in New York City stores and here’s what we found:

While natural antiperspirants like Nature’s Gate’s Organic Fruit Blend, Crystal Body Deodorant Stick and Tom’s Herbal Deodorant contain no aluminum and no parabens – and work perfectly well as fresheners during the day or a late night out – we found they don’t last a full 12 hours. 

However, the following natural deodorants contain no harsh chemicals and we found are long lasting!

Weleda Wild Rose Deodorant

Weleda’s Wild Rose non-aerosol spray deodorant does not only smell lovely, it is easy to apply, it dries very fast and it lasts the whole day! With this convenient bottle, no need to bring a deodorant to work and worry about sweat stains after a long day of meetings. The pleasant spray contains rose leaf extract which is known for its astringent qualities and cleansing properties. It promises to neutralize odors all the while freshening your armpits, making them smell like roses! You can find Weleda Wild Rose Deodorant at Wholefoods or online for approximately $16. 

Lush T’eo Deodorant  

Lush’s T’eo Deodorant contains no aluminum, no parabens, no preservatives and no propellants. It does contain sodium bicarbonate and anti-microbial essential oils that absorb sweat and keeps you fresh throughout the day. This dry deodorant bar has the disadvantage of emitting a powder when you apply it, which easily spreads to the floor and sometimes to your clothes, but it’s well worth the hassle because it only costs about $8 and it lasts all day! The tea tree, lemon and juniperberry take care of the odors and the baking soda deals with the sweat.  Make sure to keep the deodorant bar in a dry place and not in your bathroom, as it becomes moist and thus useless when in contact with condensed water or shower steam.

Fifteen years ago, Denise Mari completely changed her lifestyle and adopted an organic, vegan and raw food based diet. In 2002, she decided to promote her healthy way of living and started Organic Avenue, an eco-conscious online store and downtown shop that offers anything from organic clothes and beauty products to desserts, dips, salads, smoothies, snacks, soups, and even fresh juices delivered straight to your door!

What’s the concept behind Organic Avenue?

The main concept of Organic Avenue is to promote a natural way of eating and living in an urban environment, proving that radiant health can be achieved by living on a wholefood-plant-based diet and that a seemingly small choice affects the whole planet. It addresses health, care/prevention and reversal of disease, from diabetes to depression. It creates a deeper conscious awareness and provokes spiritual development, encourages organic framing, and decreases pollution on the planet.

For those who don’t want to follow a strict cleansing detox program, what diet and drinks would you recommend to eat and drink on a daily basis to still benefit from detoxing products?

I would encourage anyone to start their day with a 1 OZ shot of fresh, organic wheatgrass on an empty stomach, and follow that with a green vegetable juice; celery, cucumber, kale, spinach, etc. Add a little apple if you have to, but eventually keep it all green. This would be a perfect start to the day and every extra veggie consumed during the day would be a bonus!

What are your plans for the future? Is Organic Avenue expanding?

Yes! Organic Avenue is on a mission to make fresh juice and other Organic Avenue lifestyle products available around the world. We have new products in development and will be expanding our Web presence so that we can help “vegucate” globally. But first you will see us fully focused on refining our services and doing our part to “green” the Big Apple, I feel if we can make in impact here in NYC, the rest of the world will feel the wave of goodness!

For more information, you can visit Organic Avenue at these two downtown locations or go to the online store. 

116 Suffolk Street (between Rivington and Delancey)
New York, NY 

43 8^th Avenue
New York, NY

Track the Burn.

Imagine a small gadget you can wear that will track every single calorie you burn. The FitBit is this product.  It contains a 3D motion sensor like the one found in the Nintendo Wii. The FitBit tracks your motion in three dimensions and calculates useful information about your daily activities. With the exception of a few activities, such as biking and weight lifting, the FitBit is something you can wear all day to gain an accurate reflection of the calories you burned, the calories you consumed, the distance you traveled, and more. It even monitors how long you sleep and how many calories were burned during this time. The FitBit will wirelessly transmit your personal data onto an online program so you can conveniently track your results. Paired with the excellent online calorie tracker that comes with the $99 purchase, you have an incredible weight loss machine. The FitBit is currently on back order and will be available mid February.

Buy it here. 

Fit French Fries?

Want to eat healthier in 2010? If you loved fried foods (we all love our french fries), t-fal has introduced a new way to indulge in fried foods, but without all the fat. The Actifry is a new machine that lets you use a tiny fraction of the oil normally used to get the same crisp result. This type of machine is common in Europe, however this is the first model introduced in the US. The Actrifry is also ideal for the many tasty South Asian fried foods we’ve grown up loving.

CitySaheli sampled the French fries and was pleasantly surprised by the taste and crispiness. Just keep in mind, cooking in this machine takes time – french fries approximately 40 minutes.

Buy it here.

Weigh your foods.

Measuring your food and eating the right portion is one of the most important aspects of eating right. Often you may not know the right serving size for your body. Proteins like chicken, tofu and even paneer should be portioned for your needs. Oxo’s Good Grips food scale is sleek, thin and makes measuring your food an easy task!

Buy it here.

Measure your serving sizes.

At times do you find yourself eating a little too much namkeen? Or do you overload on your cereal? To make sure you know the amount of dry foods you will consume, use these containers from Zevro. With these, you can keep your food fresh and easily measure one serving size, ensuring you don’t overeat.

Buy the single dispenser here.  Or try the double dispenser.