Kiri Cole
CERTIFIED WELLNESS COACH AND NUTRITION CONSULTANT




Making you healthier one meal at a time 



PERSONAL HYGIENE, MENTAL HEALTH, GENERAL HEALTH CONCERNS AND MORE


This Summer, Think Twice Before That Bikini Wax

Summer has nearly arrived. Soon, men, women, children, and families will start taking regular trips to the beach. 
There, you will certainly observe kids building sand castles, lovers strolling hand-in-hand along the water’s edge, 
and young men gawking at beautiful young ladies sun bathing in teeny, weeny two-piece swimsuits and thongs.

For many women, preparation for summertime activities includes bikini waxes. While seemingly harmless, this 
grooming ritual can jeopardize a woman’s health. A study published in the journal Sexually Transmitted Infections 
reveals that shaving and waxing the pubic area raises a person’s risk of contracting a sexually transmitted infection. 
The research indicated that 93% of the study's participants who suffered from a viral infection called Molluscum 
contagiosum also had removed their pubic hair. This virus causes unsightly, red, and itchy skin lesions that, while
not lethal, can spread to various parts of the body and remain active from six months to four years. Although this 
study did not definitively prove causation, it did establish a clear link between hair removal and disease risk.

When you think about waxing and shaving, the study’s findings seem logical. Regardless of the method employed to 
remove pubic hair, the process can leave skin raw and vulnerable to infection. From clearly visible cuts to undetectable microscopic torn follicle roots, any skin trauma heightens the chances of contracting a disease that requires contact, such as herpes and HPV. Moreover, hot wax can cause burns and chronic dermal irritation and scarring. Such abraded skin is more susceptible to disease.

While rare, severe complications can arise from pubic hair removal. For example, the journal Clinical Infectious Diseases published a case involving a young woman who contracted a life-threatening bacterial infection and herpes simplex following a bikini wax. Moreover, the case of teenage girl who suffered from a serious bacterial infection spread via pubic hair shaving was reported in the Journal of Pediatric & Adolescent Gynecology

Therefore, for the many women who want to groom their nether regions, what is a safe solution? Try to forgo waxing, as the research indicates that it is more hazardous than shaving. If you use a razor, shave as little hair as possible to accommodate your swimsuit or similar garment. And those with compromised immune systems should especially heed this advice, as these individuals are more susceptible to infections.

Today, pubic hair removal is the vogue. Tomorrow, who knows? Exuding health and vitality is always stylish. In conclusion, just ignore the fads and enjoy the summer, safely.

Sources
http://sti.bmj.com/content/early/2013/02/15/sextrans-2012-050982
http://www.cdc.gov/poxvirus/molluscum-contagiosum/
http://cid.oxfordjournals.org/content/45/3/e29.full
http://www.ncbi.nlm.nih.gov/pubmed/16624702?dopt=Abstract
http://www.medicalnewstoday.com/articles/257885.php
http://www.huffingtonpost.com/2013/03/29/bikini-waxing-dangers-risk-health_n_2976402.html




New FDA Warning Demands That You Wake Up and Smell the Corpses

Major news stations released a report today regarding the serious dangers of taking over-the-counter pain killers called NSAIDS or nonsteroidal anti-inflammatory drugs, such as ibuprofen and naproxen. The former is sold under the brand names Advil, Motrin, and Midol and the latter under Aleve. The Food and Drug Administration (FDA) has poignantly strengthened its warning, declaring that NSAIDS DO increase the risk of a heart attack and stroke.

As a nation, we cannot afford to heighten our chances of dying from either of these conditions. According to the Centers for Disease Control (CDC), heart disease, under the umbrella of which heart attacks fall, is the number one cause of death in the US. Astonishingly, someone suffers from a heart attack every 43 seconds. And each minute, a person dies from a heart-disease-related condition. The stroke statistics are equally alarming. Stroke is the fifth leading cause of death. On average, one merican dies from a stroke every four minutes.

Chronic diseases, such as heart disease, stroke, cancer, diabetes, and arthritis, account for 7 out of the 10 leading causes of death in the US. Approximately 50% of Americans live with at least one chronic disease. And, I would be remiss not to mention that the CDC and World Health Organization assert that plant-based foods, regular exercise, limited alcohol consumption, and a tobacco-free lifestyle prevent such maladies.

If nearly half the nation is afflicted with a chronic disease, the situation should not be exacerbated with NSAIDS. More than 30 billion doses of NSAIDS are taken annually in the US. Especially in light of the aforementioned statistics, these consumption levels are reckless.

The message is simple: Just say no to drugs! If you have a headache, back pain, a toothache, or some other discomfort, visit your local health food store or homeopathic pharmacy to find a natural remedy to provide temporary relief. Then search for a cure, rather than a band-aid in the form of NSAIDS and other drugs.

WAKE UP AND SMELL THE CORPSES! It is time to change behavior patterns if you want to experience vitality and longevity. The decision is yours.

Sources
http://www.today.com/health/can-i-take-even-one-pill-your-questions-about-painkiller-t31346
http://www.cdc.gov/dhdsp/data_statistics/fact_sheets/docs/fs_heart_disease.pdf
http://www.cdc.gov/stroke/index.htm 
http://www.cdc.gov/nccdphp/dch/programs/healthycommunitiesprogram/overview/diseasesandrisks.htm
http://emedicine.medscape.com/article/816117-overview




Embrace Love and Relationships for Health and Longevity

Who doesn’t know the song Summer Nights from the movie Grease. Olivia Newton John and John Travolta provide the perfect picture of summer romance and its possibilities. After all, summer ushers in a dazzling sun that elevates mood, extended daylight hours, and stress-relieving vacations, all of which are conducive to developing friendships and even discovering life-long love.

The rewarding promises that this brilliant season offers are not only exhilarating, but are also healthful. Studies indicate that healthy relationships and social ties promote well-being, while social disconnectedness breeds disease and even quickens death.

Examining the detriments of social isolation makes this point crystal clear. Research indicates that individuals who lack social ties or frequently feel lonely experience higher rates of mortality and morbidity, infection, depression, cognitive decline, chronic disease as well as other maladies. Even more eye-opening is an article published by The U.S. National Library of Medicine asserting that loneliness is, ‘ “as big a killer as obesity and as dangerous as heavy smoking." ' The
study stated that social isolation can increase premature death by approximately 30%.

It naturally follows that social ties promote health, and research providing evidence to that end abounds. One particularly noteworthy study examined the social ties and mortality rates of 6,928 adults. The study’s results indicated that the risk of death among men and women with the fewest social connections was more than twice as high as that of adults with the most social ties. Note that researchers considered socioeconomic status and health habits, such as smoking, alcohol consumption, obesity, physical activity, and more, when assessing the research, making the study results that much more telling and conclusive.

The message is clear and indisputable. Whether young or old, if the opportunity for new relationships and love presents itself this summer, embrace it wholeheartedly, not only for the excitement it affords but also for the healthfulness it will deliver!

‪Sources
http://www.ncbi.nlm.nih.gov/pubmed/3399889
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150158/
http://www.ncbi.nlm.nih.gov/pubmedhealth/behindtheheadlines/news/2015-03-13-loneliness-increases-risk-of-premature-death/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2756979/




Take Control of Your Blood Pressure

No one wants high blood pressure. According to the American Heart Association, hypertension can lead to the following conditions:

• Heart attack
• Heart disease
• Congestive heart failure
• Atherosclerosis
• Stroke
• Kidney damage
• Vision loss
• Erectile dysfunction 
• Memory loss

The above is not an exhaustive list; however, it is a frightening one. Thankfully it is possible to avoid suffering from all of these maladies if you take the right precautionary measures.

While monitoring your sodium intake from processed and cooked foods helps control your blood pressure, you also need to ensure that your diet includes sufficient potassium. The Third National Health and Nutrition Examination Survey, which included 17,000 individuals, revealed that higher dietary potassium intake is associated with lower blood pressure, and numerous other studies corroborate this finding. Fortunately, many beloved foods contain high amounts of potassium. Several are listed below:

• Bananas
• Spinach
• Winter squash
• Carrot juice
• Orange juice
• Sweet potatoes
• Avocado
• Salmon
• Lentils
• Broccoli

Eating these and other potassium-rich foods will help you thwart hypertension in a natural, effective way. And be proactive! Even if you are not currently afflicted with hypertension, making a conscious effort to consume sufficient amounts of potassium daily is prudent.

Sources
http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/WhyBloodPressureMatters/Why-Blood-Pressure-Matters_UCM_002051_Article.jsp
http://lpi.oregonstate.edu/mic/minerals/potassium




Don't Let Your Schedule Ruin Your Life

Today everyone is perpetually busy. Life never stops, and technology makes you available twenty-four hours a day seven days a week. As such, it is no surprise that you may feel overwhelmed and severely overtaxed. If this state continues long-term, you may even start to experience anxiety and/or depression.

Rather than taking medication that promises undesirable side effects, you can opt for a free and proven way to recalibrate your mind - exercise. The International Journal of Psychiatry in Medicine and British Journal of Sports Medicine both assert that exercise diminishes anxiety and decreases depressive symptoms while improving life satisfaction. So, this approach guarantees a lighter, brighter mood. And there is only one side effect - an enhanced physique. You can't lose!

Sources
http://www.ncbi.nlm.nih.gov/pubmed/21495519
http://www.ncbi.nlm.nih.gov/pubmed/23299048




Probiotics: The Panacea, Even for Your Teeth

The virtues of friendly bacteria cannot be uttered often enough! Previously, I wrote a lengthy article that identified some of the salubrious benefits that probiotics provide, such as helping to treat and prevent bacterial vaginosis and constipation. (Click to read the article: http://www.kiricole.com/Probiotics.html) Still, probiotics act as a health aid in numerous other ways, one of which is in enabling a radiant smile!

A study published in the International Journal of Food Microbiology revealed that the probiotic strain Lactobacillus reuteri stops tooth decay caused by Streptococcus mutans, a harmful bacteria present in the oral cavity. Evidently, besides eating good bacteria to support proper immune and metabolic functions, to stave off obesity and obesity-related disorders, and to thwart and treat colonic diseases and chronic illnesses, you may want to seriously consider consuming probiotics for dental health!

Discard the toxic fluoride toothpaste! (Read about fluoride here: http://www.kiricole.com/Fluoride.html) Instead, eat probiotics regularly and even swish them in your mouth to maintain a beautiful smile!

Source
http://www.sciencedirect.com/…/article/pii/S0168160504001552




Turn That Frown Upside Down!

Ladies, are you feeling moody or down today? Well, give yourself a break. Women actually have less serotonin, which balances mood, than men. As such, it is no surprise that women are twice as likely as men to suffer from depression and that 1 in 5 women will be treated for this disease during their lifetime. Yet another advantage for men! Ugh! This time, however, you can more or less easily level the playing field. Take RAW whey protein rich in alpha-lactalbumin to increase brain levels of serotonin and put a smile on your face! A Note of Caution: Bananas, turkey, and other foods are often touted on the internet as bolstering serotonin. While there is tryptophan, which is converted into serotonin, and/or serotonin in these foods, they can't cross the blood-brain barrier to augment brain serotonin.




Optimize Fat Burning with These Exercise Insights

The work week is long and hectic. Of course besides work, home and family obligations abound. Then, to compound your troubles, your loved ones, friends, and even the media urge you to exercise daily or at least several times per week. With an abundance to accomplish and insufficient energy, you need to maximize gym time. 

Studies indicate that eating prior to exercising affects your body’s ability to effectively burn fat. Consuming carbohydrates a few hours before exercising or upon commencing to workout drives the body to use the food rather than fat as fuel. The journal Nutrition asserts that working out under fasted conditions, with an empty stomach for at least six hours, optimizes fat burning. 

Additionally, Exercise and Sport Sciences Reviews cites research affirming that between walking, running, and cycling, walking and running maximize fat burning. Certainly, when fatigue overtakes your body, cycling while sitting seems much less daunting than walking or running. If you really desire to optimize your workout, however, lace-up your running shoes and burn some tread! 

So, the next time your alarm disrupts your slumber at 5:00 or 6:00 AM, and you groggily strap on your running shoes to exercise on an empty stomach before a protracted work day, know that your resolve will certainly pay fat-burning dividends!

Sources
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2885974/
http://www.ncbi.nlm.nih.gov/pubmed/15212756




​US State of Health and Racial Disparities

Americans are dying of chronic diseases, such as obesity, heart disease, and cancer, all of which are largely preventable by adopting a healthy lifestyle and staying active. Obesity, in particular, is the precursor to many other maladies, and this condition is ravaging America.

Nearly 70% of Americans twenty years of age and older are overweight or obese. Broken down according to race, 66.7% of whites, 76.6% of blacks, and 78.8% of Hispanics fall into this category.

The racial differences specifically regarding obesity are particularly alarming. Almost 50% of blacks are obese. The percentages for Hispanics and whites are lower, 43% and 33% respectively. Obesity is quite low among Asians, at approximately 11%.

Blacks also suffer from extreme obesity more so than any other race, with 1 in 10 blacks versus 1 in 20 whites and Hispanics considered morbidly obese.

Overweight and obesity are risk factors for numerous serious health conditions, such as type II diabetes, high blood pressure, heart disease, non-alcoholic fatty liver disease, osteoarthritis, various cancers, stroke, and gastrointestinal disorders.

Controlling your weight largely begins and ends with the food you eat. Exercise alone simply fails to burn sufficient calories to compensate for the overconsumption of devitalized food. After all, running one mile only burns about one hundred calories. Calories, however, are not the crux of the matter.

Food provides the body with information regarding metabolic processes that either promote or undermine health. For example, research shows that coconut oil increases energy expenditure and is immediately used to fuel activity. Coconut oil is not stored as fat. Olive oil, on the other hand, is absorbed via the intestinal lymphatic ducts, enters the blood stream, is taken up by cells and the liver, and is used as energy or stored as fat. Therefore, coconut and olive oil are metabolized differently, as are processed carbohydrates, the sugar from which goes directly to the liver and is deposited primarily as fat in adipose tissue. Accordingly, 100 calories of coconut oil and 100 calories of processed carbohydrates, such as donuts, are not metabolized similarly. As a result, the former facilitates wellness while the latter erodes it, not to mention the nutrients and disease-fighting properties that coconut oil contains and that donuts do not.

Since the 1960s, the prevalence of obesity has skyrocketed more than 172%. As aforementioned, certain racial groups suffer from chronic disease more so than others; however, fortunately the solution is the same for all of us. With each forkful of food, we determine our state of health and that of our country. Vitality or chronic disease – the choice is ours.

Sources
http://www.cdc.gov/nchs/fastats/obesity-overweight.htm
http://www.niddk.nih.gov/health-information/health-statistics/Documents/stat904z.pdf
http://www.cdc.gov/obesity/data/adult.html
http://www.pbs.org/newshour/rundown/cdc-obesity-data-reveals-wide-gap-white-black-americans/




Trim Belly Fat and Save Your Life

There are two different types of fat, subcutaneous and visceral. The former is fat located directly under the skin. It typically amasses in the lower body and is associated with the “pear” figure. Visceral fat, on the other hand, accumulates in the abdominal region and creates the “apple” shape.

Research consistently shows that visceral or abdominal fat, as opposed to subcutaneous fat, is literally life-threatening, increasing the risk of the following maladies:

1. Cardiovascular Disease - number one killer in America
2. Colorectal Cancer - third most common cancer in US
3. Breast Cancer -1 in 8 women will develop this disease; most prevalent cancer among American women besides skin cancer 
4. Diabetes -10% of Americans suffer from this condition
5. Premature Aging

Through a plant-based diet and regular exercise, you can obtain a trim abdomen and thwart these conditions. The good news is that you do not have to do one hundred sit-ups every day, or any at all. Eating a raw or plant-based diet is most essential. Such a lean regimen facilitates low body fat and defined abdominals. Besides smart eating habits, running or speed walking several miles four to five times per week helps to slim and contour the belly area. Sit-ups provide added benefits, of course, but are not really necessary.

Join the plant-based food movement and experience a new, healthier and leaner you!

Sources
http://www.diabetes.org/diabetes-basics/statistics/ 
http://www.cancer.org/cancer/colonandrectumcancer/detailedguide/colorectal-cancer-key-statistics
http://www.cancer.org/cancer/breastcancer/detailedguide/breast-cancer-key-statistics
http://www.ncbi.nlm.nih.gov/pubmed/17667865
http://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it
http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/belly-fat/art-20045809




Want Clear Skin? Make Sure That Your Gut Is Healthy!

Studies show a direct link between your gut and acne. Eating a typical western diet, high in fat and sugar, or experiencing chronic stress can cause dysbiosis or microbial imbalances of your intestinal flora. Dysbiosis leads to gut permeability or a "leaky gut" that breeds systemic inflammation, not only of the gut but also of the skin. Research indicates that people suffering from acne have compromised intestinal linings, have significantly lower concentrations of certain beneficial bacteria that are normally abundant in healthy individuals, and often suffer from constipation. Regarding this last point, much evidence exists indicating that robust intestinal flora leads to improved and more frequent bowel movements; so, it is no surprise that unhealthy gut flora causes bowel obstructions.

Note that more women suffer from adult acne than men. So, women need to be particularly determined to take steps to facilitate gut health!

Still, the keys to maintaining a happy gut are the same for all. Limit your stress! Adhere to a plant-based diet! Eat probiotics daily! Clean your colon periodically!

While we all know people who have clear skin and who consume adulterated foods regularly, they are not the norm but the exception. These individuals may not manifest dysbiosis through their skin, but rather through a much more harmful avenue. So, do not be hoodwinked!

The bottom line: Take care of your gut! Your radiant skin will speak for itself!




Pumpkin Seed Oil Treats Male and Female Pattern Baldness!

Male and female pattern baldness will affect approximately 70% and 40% of men and women, respectively, at some point in their lives. Rather than taking dangerous drugs, treat this condition the natural way! A recent study shows that male and female pattern baldness can be reversed with pumpkin seed oil. The oil inhibits the enzyme, 5 alpha reductase. This action prevents 5 alpha reductase from interacting with testosterone and consequently creating DHT (dihydrotestosterone), which is largely implicated in hair loss. 

To read about this breakthrough research here: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4017725/

Take pumpkin seed oil and ‪‎transform‬!




Fried Foods Lead to a Slow Death

The Harvard School of Public Health conducted research about fried food consumption. Their study included more than 100,000 men and women and spanned a twenty-five year period. The findings revealed that eating fried foods drastically increased a person’s risk of developing heart disease, the #1 killer in America, and diabetes.

Fried foods are primarily so harmful because they are cooked in large quantities of unstable mono and polyunsaturated vegetable oils - canola, corn, soybean oil, etc. - that are rancid. Exposing unsaturated oil to air, light, and heat causes oxidative rancidity, the chemical decomposition and degradation of fats by oxygen that chemically changes the oil’s nutrient-dense fatty acids into toxic trans fats. Studies show that these fats accelerate your risk of heart disease and obesity. Moreover, oxidative rancidity produces free radicals that trigger cellular mutations and damage the immune system, acting as causal factors for numerous conditions, from cancer to arthritis to premature aging! (To read more about oil, click on these links: http://www.kiricole.com/Oil-and-Fat-Part-1.html and http://www.kiricole.com/Oil-and-Fat-Part-2.html)

Therefore, it is prudent to avoid fried foods and cooked oil generally. For cooking, use coconut oil and ghee, which remain stable at high temperatures, and cold-pressed olive oil for salads and other cold dishes.

Sources‪
http://www.hsph.harvard.edu/news/hsph-in-the-news/eating-fried-foods-tied-to-increased-risk-of-diabetes-and-heart-disease/
http://www.hsph.harvard.edu/nutritionsource/fats-full-story/