Listen up, fellow females! 

As we race through busy schedules and cope with a troubled economy, most of us are skimping on simple pleasures and putting our needs at the bottom of the to-do list. 

According to a survey commissioned by Edwards desserts, 90% of us have cut back on indulgences over the last year. In addition: 

• 59% of survey respondents said they’re decreasing the number of events planned with friends.
• 35% are cutting back on even the smallest treats, such as manicures and desserts.
• 94% admitted they handle commitments and other people’s needs before indulging or treating themselves.
• 6% said finances have prevented them from treating themselves as often as they’d like.
• 32% said they have less free time than they did a year ago. 

With the winter holidays fast approaching, enjoying a little “me time” becomes even more difficult. 

“Self-pampering may seem like the last thing on your mind these days, but treating yourself to something special is so critical to relieving the stress of everyday life,” says Heather Reider, cohost of MomsTown Radio.

Bring Nature Indoors 

Nurture your organic spirit by bringing nature indoors, Reider recommends. Cultivate a container garden—either a window box, urn, basket or round fish bowl. 

Display indoors a Bonsai plant, orchid, robust green plant, herbs or tulips. These work well in chilly weather, providing lovely floral aromas and some welcome color on a dark, dreary day.

Playtime! 

Take up an art or other creative project. Spend time painting, drawing, making jewelry or knitting.

Nurture Your Organic Spirit 

• Girlfriend Getaways
• Be Happy—For No Reason!
• Kids Don’t Work Out; They Play
• The Late-Afternoon Binge
• Do the Potter…

Photo courtesy of Fotolia/Edwards

The traditional Mediterranean diet demonstrates how natural and organic foods can improve your health. 

Characterized by daily consumption of olive oil, fish, fruits, vegetables, legumes, nuts and whole grains, it discourages consumption of processed foods and meat. 

Much of standard Mediterranean fare contains high levels of omega-3 fatty acids, which support brain, heart, skin and eye health. Olive oil should replace vegetable oil, whenever possible. 

“If you are going to cook with oil, doesn’t it make sense to cook with one that contains more omega-3?” asks Chef Nick Stellino, author of numerous cookbooks, including Dine In! and Nick Stellino’s Mediterranean Flavors. 

The following guide, courtesy of the International Olive Oil Council, shows you how to substitute organic olive oil for butter (and margarine): 

• 1 teaspoon butter = 3/4 teaspoon olive oil
• 1 tablespoon butter = 2¼ teaspoons olive oil
• 2 tablespoons butter = 1½ tablespoons olive oil
• 1/4 cup butter = 3 tablespoons olive oil
• 1/2 cup butter = 1/4 cup + 2 tablespoons olive oil
• 2/3 cup butter = 1/2 cup olive oil
• 3/4 cup butter = 1/2 cup + 1 tablespoon olive oil
• 1 cup butter = 3/4 cup olive oil
• 2 cups  butter = 1½ cups olive oil 

Tune in tomorrow for our Mediterranean-inspired recipe for Red Beet and Blood Orange Salad.

Photo courtesy of Pompeian

If you enjoy ethnic food, you’re no stranger to cilantro.

From Thai (Thai Roasted Squash Soup) and Indian (Indian Chickpea Dip, Madras Curry Dip for Fish/Seafood) cuisine to Mexican (Golden Guacamole, Harvest Stuffed Squash, Granny Smith Guacamole) and Middle Eastern (Middle Eastern Meatballs) dishes, this fragrant herb is a seasoning staple.

Also called Chinese or Mexican parsley, cilantro is the leafy part of the coriander plant. In folk and holistic medicine, it has been used to settle the stomach, relieve anxiety, lower cholesterol levels, help control diabetes, reduce inflammation and treat infections.

Modern medical research has confirmed the herb’s healing powers. In the August issue of Environmental Nutrition, registered dietitian Sharon Palmer cites cilantro’s antioxidant properties, which “may be due to their rich phytonutrients profile that scientists are beginning to identify.”

Researchers at the University of California, Berkeley, also discovered that dodecenal—an antibacterial compound found in cilantro—can help kill Salmonella in foods. This finding led them to explore its use as a natural food additive. The researchers found cilantro to be a “potent antibiotic” and encouraged consumers to eat more fresh salsa. That said, they remind us that it’s no substitute for proper food handling.

Tune in tomorrow for our weekend recipe for Chiles Rellenos, which features a healthy dose of cilantro. 

Holiday Gift Books 

• Cilantro Secrets
• How to Grow and Harvest Cilantro
• Super Cilantro Girl (for children)

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If you’re trying to lose weight, you may be more successful if you partner with a family member or friend who has similar goals.

A study published in the Oct. 26 issue of Archives of Internal Medicine revealed that enrollment with a buddy in a comprehensive program enhanced weight loss among 344 African-American participants—but only if they attended sessions together.

Researchers at the University of Pennsylvania School of Medicine ran the 2-year study to help participants achieve and maintain a 5%–10% weight loss. The program involved self-monitoring of food intake, physical activity, pedometer use, group sessions with weight and activity checks, and community-based field workshops (cooking demonstrations, gym visits).

After 24 months, those who enrolled in the program with a friend or family member lost more weight than those who entered the program alone.

For Your Organic Bookshelf: You: On a Diet

The Environmental Protection Agency (EPA) and Department of Transportation (DOT) are holding public hearings this week on the country’s first greenhouse gas emissions limits for passenger vehicles.

Hearings began today in Detroit and will continue in New York City on Friday and Los Angeles on Tuesday. You can thank President Obama for pushing this environmental agenda, in concert with California Gov. Arnold Schwarzenegger, automakers, the United Auto Workers Union and eco-conscious organizations.

According to the Environmental Defense Fund (EDF), passenger cars and light trucks emit “nearly 20% of the nation’s greenhouse gases, in the form of carbon dioxide, methane, nitrous oxide and hydrofluorocarbons. In April, EPA provisionally found that these four contaminants and two other greenhouse gases endanger human health and welfare.”

The proposed standards would apply to new cars produced from 2012 to 2016. The EDF cites the following benefits:

• Breaking Our Oil Addiction and Strengthening National Security. The vehicles subject to the proposed standards are responsible for about 40% of all U.S. oil consumption. The standards would reduce our oil consumption by 1.8 billion barrels, while achieving a 5% annual improvement in fuel efficiency for U.S. passenger cars.
• Reducing Global-Warming Pollution. Vehicles covered by the proposed standards account for 60% of heat-trapping emissions from the transportation sector and about 20% of all U.S. heat-trapping gases. These emissions have increased by more than 1% annually. The proposal would cut carbon dioxide pollution from passenger vehicles approximately 21% by 2030, reducing emissions by 950 million tons.
• Saving Money at the Pump. Families can save more than $3,000 over a vehicle’s lifetime.

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As summer yields to fall, temperature changes will require you to alter your organic skin-care regimen. 

“While the autumn weather may encourage outdoor activities, your skin will retain less moisture because of the cooler, drier air,” says Joshua Fox, MD, founder of Advanced Dermatology in New York and a spokesperson for the American Academy of Dermatology.

 “The same happens indoors as the heat goes on and up,” he continues. “Key symptoms of ‘autumn skin’ include dryness, fine lines, dull and sallow skin tone, sun and age spots, flaking and irritation, as well as the flare-up of some chronic conditions.”

 There’s no need to completely overhaul your daily routine. Simply make some minor adjustments.

 “Three things that everyone should do to protect their skin in the autumn include drinking lots of water to remain hydrated, applying moisturizer before going outside to give it time to be absorbed and, importantly, continuing to use a sunscreen with an SPF of at least 15.”

 Stores like Whole Foods Market have a wide array of natural and organic skin-care lines.

The American palate has become more adventurous, so spicy curries are no longer outside the culinary mainstream.

Many home cooks and restaurant diners may be surprised to learn that curry powder—a blend of spices like turmeric, ginger and hot peppers—may help prevent cancer:

• Turmeric may delay the growth of colon and prostate cancer.
• Ginger contains gingerol, a phytochemical that has killed ovarian cancer cells in some studies.
• Capsaicin, a compound in hot peppers, may shrink pancreatic tumors.

Today’s recipe pairs the health benefits of cauliflower and curry. Prep time is 20 minutes, and all of the ingredients should be available at your local natural and organic food store.

Curried Cauliflower

Makes 4 servings

1 tablespoon canola oil
3/4 cup chopped onion
3/4 cup frozen green peas
1 head of cauliflower, chopped and steamed
1 tablespoon curry powder
2 teaspoons cumin
1/8 teaspoon salt
1/8 teaspoon black pepper

1. Heat canola oil in large skillet. Add onion and sauté for one minute.
2. Add remaining ingredients. Stir until vegetables are coated with the spices.
3. Cook on medium heat for 10 minutes, stirring often.

Editor’s note: Be sure to check out Friday’s recipe for Cauliflower with Mustard and Minced Dill.

A Flurry of Curry

• Thai Roasted Squash Soup
• Indian Chickpea Dip
• Spiced Lemon Rice
• Cashew Turkey Croissants
• Madras Curry Dip for Fish/Seafood
• Curry-Ginger Oil
• Kootu Curry
• Creamy Curried Soup with Wilted Spinach
• Pumpkin Curry Soup
• Curried Sweet Potato
• Organic Wine Pairings: Mexican, Indian & Japanese Food

Recipe courtesy of the CDC

Between 2003 and 2006, almost 40% of Mexican-American adolescents (12 to 19) were overweight or likely to become so, according to researchers at the University of Southern California’s Keck School of Medicine.

They found that teens who reduced their daily sugar intake by 47 grams (equal to one can of soda), while increasing their daily fiber intake by 5 grams (equal to one-half cup of beans), lowered their risk of developing type 2 diabetes.

Emily Ventura, MPH, and her colleagues in the Department of Preventive Medicine published their results in the April edition of Archives of Pediatrics & Adolescent Medicine.

Teens who decreased their sugar intake secreted 33% less insulin, while those who increased their fiber intake lost 10% of fat around vital organs. Insulin resistance and obesity are two major risk factors for diabetes.

“Our results suggest that intensive interventions may not be necessary to achieve modifications in sugar and fiber intake,” the authors write. “Accordingly, nutritional guidance given in the primary-care or community setting may be sufficient to promote the suggested dietary changes in some individuals. In addition, policies that promote reduced intake of added sugar and increased intake of fiber could be effective public-health strategies for the prevention of type 2 diabetes in this high-risk population.”

For Your Organic Bookshelf: “I’m, Like, So Fat!”: Helping Your Teen Make Healthy Choices About Eating and Exercise in a Weight-Obsessed World

As noted a week ago, Americans need to close the whole-grain gap. Most of us fail to meet our daily dietary requirements.

With August vacations behind us and the school year upon us, New York City dietitian Jackie Newgent offers some great ways to turn your bland morning cereal into a breakfast superstar. Newgent is the author of Big Green Cookbook: Hundreds of Planet-Pleasing Recipes and Tips for a Luscious, Low-Carbon Lifestyle.

Dress Up Your Cereal. Don’t serve cereal with plain ol’ milk. Opt for fat-free milk and fruit or low-fat yogurt (or fat-free soy milk and fruit). Try exotic fruits that are new to you, or pick up some peak-season selections from your local farmers’ market. There are endless varieties.

Make a Cereal Sundae. Layer your favorite organic whole-grain cereal in a wine, martini or parfait glass, along with low-fat yogurt and seasonal fruit. Check out last month’s recipe for Mandarin Orange Cereal Bowl.

Mix-and-Match Cereals to Create Your Favorite Combo. You know you should choose an organic high-fiber cereal. But if its flavors fail to satisfy you, mix it with a lower-fiber cereal. (Sugary kids’ cereals don’t count!) You’ll get the best of both worlds: nutrition and taste.

Snacks and Other Meals

Bag It to Go. Toss cereal, dried fruit and nuts in travel-size containers. Try dried cranberries and almonds for a nutritious kick and super flavor.

Sprinkle It…Just a Bit. Want to add a little crunch to a salad or casserole? Top it with a crunchy, high-fiber organic cereal instead of croutons, French-fried onions or potato chips.

Ninety percent of Americans fail to meet the recommended daily guidelines for whole-grain consumption, which vary by gender and age.

 Whole grains include oatmeal, brown or wild rice, buckwheat, bulgur, whole-wheat cereal, whole-wheat pasta and quinoa. (Click here for a full list. Be sure to differentiate them from refined grains, and make organic choices.) 

“Start the day right with a bowl of whole-grain cereal, fat-free milk and fruit,” says Jackie Newgent, a registered dietitian and culinary consultant in New York City. 

“Americans need to close the whole-grains gap,” says Newgent, author of Big Green Cookbook: Hundreds of Planet-Pleasing Recipes and Tips for a Luscious, Low-Carbon Lifestyle. “Whole grains are rich in vitamins and minerals and are also loaded with fiber—a great tool for weight management because it fills you up and keeps you satisfied.” 

Whole-grain cereals are “familiar, satisfying, taste great and offer the utmost in convenience for busy consumers,” she adds.

“What you add to your cereal can elevate it to a real taste sensation and nutritional powerhouse.” (Saturday’s recipe for Mandarin Orange Cereal Bowl is a perfect example.)

 Whole grains help prevent obesity, diabetes, heart disease and some forms of cancer, Newgent says, and studies show consumption is associated with lower blood pressure and cholesterol levels. 

Also by Jackie Newgent: The All-Natural Diabetes Cookbook