February 2016 - Wellness Katie

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If you are looking to lose weight the healthy way, here are 10 surefire ways to get that accomplished:
1. Exercise, 2. Exercise, 3. Exercise, 4. Exercise, 5. Exercise, 6. Exercise, 7. Exercise, 8. Exercise, 9. Exercise, 10. Exercise.

10 Surefire Ways to Become Thinner

That's right - exercise is a no-brainer when it comes to achieving permanent weight loss; and yet we make so many excuses for NOT exercising. As a Registered Dietitian specializing in weight management, I've heard them all. Without a doubt, some reasons for not exercising are truly justified. Others, however, are just silly and some are ridiculously funny. Here are a few of the "better" excuses I've heard over the years for not exercising. I'm hoping they will make you laugh and then inspire you to get moving.
  • If I lose weight, I'll have to get rid of some of my favorite clothes.
  • I don't want to get muscular - it's so unattractive.
  • It takes too much energy to exercise.
  • It will hurt my family's feelings if I lose weight and they don't.
  • Exercise makes me sweat and I don't like that.
  • It will cut into my TV time.
  • I only do things with friends and my friends don't like exercise.
  • It's too smelly at the gym.
  • I don't like leaving my cat alone for too long.
I understand it's not always easy to fit exercise into a hectic schedule. And for those who truly hate it, exercise can be very challenging, but it's never impossible. According to the National Weight Control Registry, the largest ongoing study of people who have lost weight and kept it off, exercise ranks among the top strategies used by members to lose weight and keep it off. Ninety percent of registry members report exercising on average of 1 hour per day.

There are currently more than five thousand members in the National Weight Control Registry, all of whom have lost significant amounts of weight and kept it off. Some have lost 30 pounds, some 130 pounds. Some have kept the weight off for one year, some for decades. What they all have in common, though, is a commitment to successful weight loss maintenance - and that commitment includes regular exercise.

Take a lesson from these successful losers; don't overlook the importance of regular exercise in permanent weight loss. Here are a few tips to help you get started:

  1. Begin slowly and take it one step at a time.
  2. Set realistic goals for yourself.
  3. Make it a routine by have a set time to exercise every day.
  4. Split it up, for example take three 10-minute walks.
  5. Give yourself a mini-reward each week for sticking to the plan.

There are many ways you can incorporate exercise into your life. Walking, dancing, gardening, playing sports - as long as you're moving, it all counts. Exercise is a choice and nobody can make you do it but yourself. Now that the winter weather is behind us, why not get outside and start your exercise program by walking more? Hopefully you won't switch up your excuses from "It's too cold outside" to "I don't like to sweat."

The key to successful weight control is making changes in your eating and physical activity habits that you can keep up for the rest of your life. Without a plan, this can be extremely challenging - especially if you have a hectic lifestyle and are often on-the-go. I'd like to help you create a plan to lose weight the healthy way.

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management. 

She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Sign up for her Free Consultation and receive expert advice on how to lose 20 lb. - or more. Jump Start your weight loss today! http://njnutritionist.com/freeconsult
Article Source: http://EzineArticles.com/expert/Lorraine_Matthews_Antosiewicz/1263971

10 Surefire Ways to Become Thinner

There are many ways to lose weight - some sensible, others not so much. In fact, the internet is loaded with tons of ridiculously bad advice on how to slim down. Despite what you hear in the media, the basics of achieving a healthy weight haven't changed all that much in the past few decades. Sure, there is a lot of debate about the details, but the overall principles remain unchanged.

8 Tips to Help You Create a Healthy-Weight Lifestyle

Here are eight time-tested principles to living a healthy-weight lifestyle.

1. Do no harm. A healthy-weight lifestyle is safe and respectful of your physical and mental well-being. You shouldn't feel deprived, fatigued or frustrated. In fact, if you don't feel good, you're probably doing something that's not good for you.

2. Ditch the diet. If you're considering a diet that doesn't seem like a reasonable and sustainable way to eat most of the time, not just for a month while you're trying to lose weight, than it's not for you. You're better off giving up on dieting all together.

3. Nourish your body. Eat enough food to nourish your body and meet your basic metabolic needs. In other words, don't starve yourself. When you feel hungry and deprived most of the time, it can negatively impact other areas of your life. When you don't feel well, you don't do well.

4. Eat a plant-based diet. The science is clear. Although meat and animal products can be part of a healthy diet, we need to eat more vegetables, fruits and unrefined whole grains. Eating a plant-based diet and less processed food supports a healthy lifestyle by promoting weight loss, improving heart health, maintaining normal blood pressure, and preventing diabetes. When it comes to fruits and vegetables, aim for at least five servings per day; ideally eat more veggies than fruit.

5. Be fat-savvy. Although fats are part of a healthy diet, saturated fat from animals and processed foods is not a good choice. Aim to get most of your fat from healthier sources such as nuts and seeds, olives, avocados and cold-pressed oils. And don't overdo it. Healthy or not, eating too much fat can contribute to weight gain.

6. Eat in moderation. Moderation in anything is hard to come by in our culture. We seem to always be looking for more, more, more, faster, faster, faster. When it comes to eating however, it's better to eat less and eat slow. Not only will you digest your food better, you will feel satisfied with less. And slow mindful eating enhances the pleasure of the dining experience.

7. Move it. A healthy lifestyle is a physically active lifestyle. It doesn't matter how well you eat, you still need to move. Healthy eating and exercising go hand-in-hand. You can't exercise your way out of a bad diet, and you can't eat your way to physical fitness. You need to do both. No matter what age or stage of life you are at, being active will improve your sense of well-being.

8. Get personal. There is no one-size-fits-all when it comes to healthy eating. The best plan for you is as individual as you are. It should be created around your personal eating style, taste preferences, schedule, financial means, family needs, and health considerations. Figuring out your personal best plan can be complicated, so don't hesitate to get help from a Registered Dietitian Nutritionist.

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management and digestive health. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Take her Free Self-Assessment and learn how you can lose 20 lb. - or more. Jump Start your weight loss today! http://njnutritionist.com/freeassessment
Article Source: http://EzineArticles.com/expert/Lorraine_Matthews_Antosiewicz/1263971

8 Tips to Help You Create a Healthy-Weight Lifestyle

Conventional wisdom says weighing yourself regularly can be a very helpful weight loss strategy. This is likely true for most dieters, but if you truly want to promote an overall healthy lifestyle, you will need to move beyond the scale and focus on what you eat. Check out these seven foods that can get the scale moving. Not only are they delicious and healthy, if you eat them regularly they will help you lose weight.

7 Foods That Will Get the Scale Moving

1. Beans

Inexpensive, filling, and versatile, beans are a great source of protein which helps keep energy and blood-sugar levels stable. They are high in resistant starch, meaning that about half their calories cannot be absorbed. Beans are also high in fiber and slow to digest. They will keep you feeling full longer and help to prevent cravings between meals.

2. Soup

Researchers speculate that soup satisfies hunger because the brain perceives it as filling due to its high water content. Start a meal with a cup of soup, and you may end up eating less. It doesn't matter if the soup is chunky or pureed, as long as it's broth-based. Or soup can be eaten as a complete meal as long as contains a healthy mix of fresh vegetables, whole grains and lean protein such as chicken barley soup with vegetables.

3. Eggs

Having protein-packed eggs for breakfast can help fight weight gain all day long. In one study, researchers found that dieters who consumed two eggs for breakfast five days out of the week lost 65 percent more weight than dieters who consumed a bagel in the morning. Another study showed similar results. Participants who consumed eggs in the morning ended up eating fewer calories at lunch and dinner. In fact, the decreased calorie consumption lasted for the next 36 hours.

4. Salad

Eating a large salad at the beginning of a meal can significantly cut your calorie intake. A salad is full of fiber and low in carbohydrates, but the real secret is its sheer volume. By the time you get to your main entrée, you'll eat less because you're already starting to feel satisfied from the salad. Just be careful of high calorie creamy dressings.

5. Apples and Pears

Both apples and pear are a good source of fiber. A medium-size pear has six grams of fiber and apples have about three grams per medium-size fruit. They're great at filling you up and keeping you from overeating.

Both contain pectin, which decreases blood-sugar levels and will help with between meal cravings. Plus, chewing sends signals to your brain that you've eaten something substantial.

6. Nuts

Because they contain fiber and protein, eating a small amount of nut will help you lose weight by keeping you feeling full longer. You will be less likely to overeat and more successful at losing weight. Just be careful to portion out a serving rather than eating them by the handful. A 1 oz. serving of nuts contains between 160 and 200 calories. The size of a 1 oz. serving varies depending on the type of nut. It's about 47 shelled pistachios, 30 peanuts, 24 almonds, 20 pecan halves or hazelnuts, and 14 walnut halves.

7. Grapefruit

According to a study published in the Journal of Medicinal Food, researchers found that eating half a grapefruit before each meal helped dieters lose weight-up to one pound a week-even if they changed nothing else about their diet. Why? There's a compound in grapefruit that helps regulate insulin, the fat-storage hormone, and anything that helps lower insulin can help you lose weight.

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management and digestive health. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Take her Free Self-Assessment and learn how you can lose 20 lb. - or more. Jump Start your weight loss today! http://njnutritionist.com/freeassessment
Article Source: http://EzineArticles.com/expert/Lorraine_Matthews_Antosiewicz/1263971

7 Foods That Will Get the Scale Moving

Many adults suffer from low back pain, which is usually caused by injury, overuse or muscle strain. Seeking proper treatment and engaging in a well-rounded exercise program (e.g. strength, cardio & flexibility) can help you stay mobile for years to come. To improve low back pain, stay active and refrain from activities and positions that may worsen back pain. Gradually begin gentle strengthening and stretching exercises for your back, legs and abdominal muscles when the acute pain has dissipated. Strength and flexibility exercises will not only help you recover faster and prevent reinjury to your back, but it may also reduce low back pain and decrease the chance of long-term disability. You can do many low back exercises at home without any special equipment. Talk to your physical therapist or doctor before you begin an exercise program, and do not perform any exercises that can increase low back pain.

Cat Camel

Cat Camel

The cat camel exercise helps to ward off sciatica and prevent back pain. When you perform this exercise, you will extend your spine through a full range of motion to help alleviate any existing back pain,, as well. First, you need to get down onto your hands and knees with your lower back in an arched position. Lower your head down in between your shoulders and lift your upper back up towards the ceiling until rounded, and then slowly return to the start position. Do 12 to 15 repetitions.

Heel Slides

Heel slides are a simple rehab exercise for the low back. Begin by lying on your back, and then slowly bend and straighten your knee. Do 10 repetitions.

Piriformis Muscle Stretch

The piriformis muscle runs from the back of the thigh bone (femur) to the base of the spine (sacrum). When this muscle gets too tight, it can lead to sciatic nerve problems. To perform this stretch, lie flat on your back and bend both knees. Cross the right knee over the left knee and place both hands under the left knee (lower leg), and then gently pull up toward your chest until you feel a good stretch in the glute area (buttock muscles). Hold for 20 to 30 seconds and then cross the left knee over the right knee and repeat. This exercise can be done one to three times per day.

Abdominal Muscle Strengthening

Strong abdominal muscles help to support the low back. Begin this exercise by lying on your back with both knees bent and feet shoulder-width apart. Contract your abs toward the spine, while keeping your spine in a neutral position. Next, breathe out and reach toward the ceiling, lifting your head and shoulder blades off the floor. Hold for 2 to 3 seconds, breathe in and return to start position. Repeat until fatigued or can no longer maintain a neutral spine. Do this exercise one time per day, 3-4 days per week.

Hamstring Stretch

Your hamstrings are located behind your thigh (or quadricep) muscles, and they help your buttock muscles extend the hip and are responsible for bending the knee. When your hamstrings get tight, it becomes extremely difficult (if not impossible) to sit up straight, which can increase your risk of degenerative disc disease, low back pain and other back issues. To stretch the hamstrings, lie in the supine position (on back) and bend your right leg to a 90-degree angle and grasp the leg behind the knee. Slowly straighten your right leg, with the toes pointed toward you, and give your hamstring a gentle stretch. Hold for 30 seconds and then switch to the left leg. Repeat 4 to 5 times on each side, and try to do this exercise 2 times per day.

5 Effective Low Back Pain Exercises

Robin Reichert is an AFPA certified nutrition consultant, AFPA certified personal trainer, Beachbody coach and freelance writer specializing in health and fitness. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. Her services include both in-home personal training and online fitness coaching. To find out more about the Beachbody coaching business or some of Beachbody's most popular fitness programs, such as P90X or Insanity, you can visit her blog and/or website at http://www.robinsonestopfitness.com
Article Source: http://EzineArticles.com/expert/Robin_Reichert/253444

5 Effective Low Back Pain Exercises

Holiday indulgences can result in more than gaining a few extra pounds. Fatty sweet cookies, pies, and candy as well as excess calories and alcohol can lead to a spike in your triglycerides. Why should this concern you? It may be putting you at risk for heart disease. Read on and learn how to avoid it.

What Sugar and Fat Have in Common

What are triglycerides?

Triglycerides are a type of fat that come from food, and your body also makes them. They are the most common type of fat found in the body. Triglycerides are continually circulating in the blood ready to be metabolized to provide a source of energy when needed, but their main function is to store energy for later use. When you consume more calories than your body can use, it converts the excess into triglyceride and stores it in fat cells. Fat cells hold the triglyceride molecules until your body needs energy between meals.

Hormones signal the fat cells to release the triglycerides for your body to use.

Why do triglycerides matter?

When present in excess, triglycerides can be stored as fat which may lead to obesity and related health conditions over time. Research suggests that high levels of triglycerides in the blood may increase the risk of developing coronary artery disease, diabetes, and fatty liver disease. According to the American Heart Association, young people with high triglyceride levels have a four times greater risk of developing heart disease or having a stroke than young people with normal triglyceride levels.

How are triglycerides measured?

Triglyceride levels in the blood are measured by a simple blood test. Your doctor will usually check for high triglycerides as part of a routine cholesterol screening called a lipid panel or lipid profile. Fasting for nine to 12 hours is required before blood is drawn for an accurate triglyceride measurement.

What is considered a normal triglyceride level?

The American Heart Association guidelines for triglyceride levels are as follows:

• healthy: below 100 milligrams per deciliter of blood (mg/dL)
• borderline high: 150 to 199 mg/dL
• high: 200 to 499 mg/dL
• very high: 500 mg/dL and above.

What causes high triglycerides?

Some people have a genetic predisposition to manufacture excessive amounts of triglycerides. Triglycerides can become elevated as a result of having diabetes, hypothyroidism, or kidney disease. Being overweight and inactive can also contribute to abnormal triglycerides. Dietary factors play a role as well.

How does diet affect triglycerides?

Eating too much of the wrong kinds of fats - saturated and trans fats - can raise your blood triglycerides.

Triglyceride levels can also rise after drinking alcohol or eating foods that are high in carbohydrates especially sugary and refined carbs. This includes sugar, honey, agave and other sweeteners, soda and other sugary drinks, candy, baked goods, and anything made with white (refined) flour including white bread, cereals, pastries, white pasta, and white rice. Dried fruit and fruit juice contain high amounts of fructose which has a strong impact on raising triglyceride levels.

What is the recommended intake for sugar?

The American Heart Association recommends no more than 6 teaspoons per day (25 grams) of added sugar for adult women and 9 teaspoons (37.5 grams) for men. While all individuals should limit sugar intake, it is especially important for those with increased triglyceride levels. Consumption of sugary low-quality refined carbs causes a sudden rise in insulin, which may lead to a spike in triglycerides.

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management and digestive health. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Take her Free Self-Assessment and learn how you can lose 20 lb. - or more. Jump Start your weight loss today! http://njnutritionist.com/freeassessment
Article Source: http://EzineArticles.com/expert/Lorraine_Matthews_Antosiewicz/1263971

What Sugar and Fat Have in Common - And Why You Should Care

Stress is one of the most common causes of overeating and weight gain.

Tips to Stress Eating

Can you relate? Your day gets busy, life feels overwhelming, and you find yourself (without much thought) inhaling a sugary fatty "treat" because you think it's going to make you feel better - and it does for about a minute. Maybe you turn to junk food to "boost energy" or to help you deal with your feelings of anxiety, frustration, anger, or sadness. All the while you're gaining weight and feeling worse instead of better.

As much as you want to stop stress eating, it's hard to control because (ironically) it happens when you're stressed. It's not enough to just tell yourself not to do it. In fact, trying NOT to stress eat can actually intensify stress and make you want to eat more. It is possible however, to break the cycle of stress - stress eating - more stress with the right plan.

A plan to successfully control stress eating is not just about food. In fact, it doesn't start with food at all. A few non-food strategies and a bit of practice can make a huge difference. It takes persistence and creative ways to calm and successfully soothe yourself. The goal is to rewire your brain to identify certain non-eating behaviors as comforting, and to use those behaviors when things start to feel stressful. These three stress busting strategies can help you to calm down and take control.

STRESS BUSTING TIP 1: Be Aware and Take Care 

Much of stress eating is so unconscious that it happens automatically and you may not even realize it. Before you can make changes in your behavior, you need to be aware of what you are doing. Keeping a journal can help. Write down where and when you stress eat. Was it during work or late at night when you are alone?

Do you notice any patterns? Try to determine whether or not you were physically hungry. At first you may be journaling after the fact, but eventually you're awareness will increase and you will catch yourself before you stress eat. This is the goal; and then you can decide to NOT stress eat and do something else to cope.


If you remove stress eating from your life, you have to replace it with something. Write down a concrete list of all the healthy, non-food related activities that give you a quick pick-me-up on a tough day. Here a few simple examples.
  • Change your routine. Get a new mental and physical perspective -even if it's just for a few minutes. Leave the room. Sit in a different chair. If you have stress eating rituals like stopping in at Dunkin' Donuts on the drive home from work, shake things up and take a different route home. Avoid the familiar (and habit-filled) routine if you can.

  • Stretch and move. Stress builds up in our body and then creates more stress and discomfort. If you can't change the external circumstance at the moment, you can still be kind to yourself and stretch out your neck or your back. Stand up, move around, and go for a walk if possible. Try to create comfort in your body in ways that don't involve eating.

  • Breathe deep. It's physical impossible to become more stressed and more relaxed at the same time. When you start relaxing-even just a bit-you reverse the cycle of growing more and more stressed or anxious. Focus on your breath for just a minute or put your hand on your abdomen and breathe. Try a quick breathing exercise. Slowing down your breathing can trick your body into thinking you are going to sleep, which in turn relaxes you. Close your eyes. Stare at the blackness of your eyelids. Slowly breathe in and out. Count each time you inhale and exhale. Continue until you get to 10.

  • Sleep. Stress is exhausting. Getting at least 7½ hours of sleep a night will decrease your appetite and your cravings. You'll be more productive and better able to focus. Successful people guard their sleep! Make it a priority.

  • Make a list. Instead of stress eating, boost your effectiveness. Identify three things you want to accomplish for the day and one nurturing thing you will do for yourself.
STRESS BUSTING TIP 3: Practice Yourself Calm 

In addition to the techniques mentioned above there are many other ways to calm yourself without eating, such as journaling, meditation, connecting with others, distraction, guided imagery, aroma therapy and other ways to pamper your senses. Try out these techniques when you aren't craving food so you know exactly what to do before you really need them.

Now, let's talk about a few stress-busting foods. There are certain foods that have calming properties based on how their specific nutrients are used by the body. Here are a few you can try:

Tea. Green, black, and white teas are packed with flavonoids; natural antioxidants that may help blood vessels relax and lower blood pressure. If you are sensitive to caffeine, go for decaffeinated varieties. And be sure not to add sugar or an artificial sweetener to your tea. Dark chocolate, red peppers, citrus fruits and berries are other flavonoid-rich foods.

Dark green vegetables. Veggies such as broccoli, spinach, kale and other greens are high in B vitamins, which can help fight anxiety. Research suggests people with low levels of these vitamins are more likely to have depression than those with normal levels.

Nuts. Almonds and cashews are rich sources of magnesium, a mineral involved in production of serotonin - a chemical produced by the body to help it relax. Like dark green veggies, nuts are high in B vitamins. They are also packed with healthy fat and some protein to reduce cravings and keep hunger at bay.

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management and digestive health. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Take her Free Self-Assessment and learn how you can lose 20 lb. - or more. Jump Start your weight loss today! http://njnutritionist.com/freeassessment
Article Source: http://EzineArticles.com/expert/Lorraine_Matthews_Antosiewicz/1263971

Tips to Stress Eating (+ Stress Busting Foods!)

1. What is dandruff?

Dandruff is a condition in which flakes and chunks of dead skin are shed from a persons scalp. Contrary to popular belief, it is not always caused by a dry scalp, many people with oily scalps are also afflicted.

How To Get Rid Of Dandruff

2. What causes dandruff?

There are many conditions known to cause dandruff. Here we will outline known causes and others that have not yet been substantiated. The suggested remedies are discussed in more detail in the following section.
Known causes of dandruff (Cures are discussed in section 3)

Seborrheic dermatitis

Seborrheic dermatitis is a skin condition that effects the scalp, face and upper-body. Symptoms include scaly or flaky skin that is itchy and red. It is believed to be caused by the fungus Malassezia furfur that is found naturally on peoples skin. The most common treatments for this condition are ketoconazole creams and shampoos coupled with oral fish oil supplements for Omega-3 fatty acids. There is an ongoing discussion about causes and remedies for this condition here (as well as photos).


Psoriasis is a skin condition that can cause silvery, flaky patches of skin on different areas of the body. It is commonly seen on the scalp, creases of the nose, eyebrows, elbows, knees and arms. There are many treatment options available including topical ointments, baths, light therapy, injections, and prescriptions. See your doctor if you believe you may have this condition.

Dry scalp

The simplest and most easily cured dandruff is the result of a dry scalp. Often caused by overly dry environmental conditions or the overuse of cheap hair care products, this condition can be cured by moisturizing. Massage skin moisturizer or oil into your scalp 1/2 hour before bathing and follow up with a moisturizing conditioner.

Oily scalp

People who have oily scalps can also get dandruff. The exact cause has not yet been proven, but has been speculated to be due to the excessive oil promoting the growth of yeast and fungi that can irritate the scalp. Switch to a shampoo meant for very oily hair for a few weeks to see if that clears it up. If not, see your doctor or try some of the remedies in the next section.

Head lice

Head lice can cause itching and flakes that are often mistaken for dandruff. The flakes are actually nits (lice eggs) and the fecal excretions of the insects. For more information and lice symptoms, see How to get rid of lice.
Other potential causes of dandruff

Following is a list of common things that have been blamed by doctors and former-dandruff sufferers:

* The use of cheap hair care products that dry or irritate the scalp as well as chemical and mechanical over styling - especially conditioners. Go to a salon and ask for product recommendations.

# Poor nutrition and food allergies have been blamed for dandruff - especially a deficiency in Zinc or Omega 3 fatty acids, which can be supplemented by taking fish oil.

# Dry environments that lead to dryness of the scalp. Consider humidifying your living space if you have dry skin elsewhere on your body.

# Stress and lack of sleep have also been blamed, but what aren't they blamed for?

# Excessively high or low hair PH.

3. Methods of getting rid of dandruff

Commercial dandruff shampoos

Here I will list the active ingredients used in the most common anti-dandruff shampoos and explain what they do. Make sure you read the labels when shopping for a particular ingredient since the same brand often produces similar products with different ingredients. Always follow the instructions on the labels.

Zinc pyrithione (Head & Shoulders classic, Pert Plus dandruff control)

Zinc pyrithione, or Zinc omadine is an anti-fungal and antibacterial agent that is most commonly used to fight the dandruff caused by yeasts and fungi. Once you begin using this treatment, stopping will often cause dandruff to return worse than before treatment began.

Ketoconazole (Nizoral AntiDandruff shampoo)

Ketoconazole is an anti-fungal drug used to treat dandruff caused by yeasts and fungi. Dandruff usually returns after treatment is stopped.

Selenium sulfide (Selsun blue, Head & Shoulders Intensive)

Selenium sulfide is an anti-fungal agent used to treat dandruff caused by yeasts and fungi. In the US, 1% solutions can be purchased over-the-counter and 2.5% solutions are available by prescription. Dandruff often returns when treatment is stopped.

Coal tar (Ionil-T, Neutrogena T/Gel Therapeutic)

Coal tar is a liquid by-product of the distillation of coal. It is used in shampoos meant to treat head lice and psoriasis. Be warned, coal tar is on the NIOSH carcinogen list as a potential cancer-causing agent.

Salicylic acid (Ionil)

Salicylic acid based shampoos are used to help the scalp shed excess skin more easily, which in turn helps to keep skin pores from getting clogged.

Home remedies

There are tons of home brew dandruff cures out there, every family likely knows of a different one that they will swear by to cure dandruff. Here I'll list some of the most commonly recommended concoctions.

Tea tree oil

Tea tree oil has an anti-fungal quality and can be mixed into lotions, oils and shampoos. Massage the mixture into the scalp and let it sit for 15 minutes prior to rinsing clean.

Coneflower and red clover extracts

Aveda has a product named "Scalp Remedy" that is growing in popularity. It contains both coneflower and red clover extracts, comes with a dropper and is applied directly to the scalp after you shower.

Oil soaks

Scalp massages with moisturizing oils an hour or so before bathing are said to rejuvenate a dry scalp. Skin lotions will likely work as well.

Vinegar rinses

Some people have reported success after rinsing their hair with white or apple cider vinegar prior to bathing. It may have something to do with correcting your hair's PH balance.

Getting Rid Of Dandruff

Article Source: http://EzineArticles.com/expert/Melai_Lee/210815

How To Get Rid Of Dandruff

If you are not practicing yoga because you think it is meant for a selected few, then you should be reading this. A lot of persons miss out on benefiting from yoga, just because they think these benefits are only accessible to a few persons. Yoga is not only for people who are younger in age or those lucky enough to have loads of free time. It is not also for individuals with natural slender and flexible bodies. It is meant for everyone. It has no age restriction neither does it accommodate a specific body size. Children can also practice it, under the instruction of a yoga teacher.

Tips On How To Use Yoga To De-Stress

Yoga offers a lot of benefits. It offers de-stressing, as well as healing benefits, to everyone who cares to practice it. If you can breathe, that means you can do some form of yoga. You will be amazed as to how easy it is and how much it can minimize both mental and physical tension.


Many people carry out their daily activities, taking several shots of quick breaths every minute. This particular type of breathing, makes you vulnerable to stress factors in your life. It may also cause some chronic muscle pain, headaches, depression, insomnia as well as irritability. It is very necessary to learn how to breathe well. This will dispel these symptoms.


You can do this conveniently, no matter the position you find yourself. Let's say you are trapped in a seated position for some time. Whether it is an airplane seat, or an office chair or wherever, you can still do some gentle stretching so that the time you spent sitting down on that spot, does not leave you with muscle tension.

Just try as much as you can to extend either of your legs straight out in front of you, heel on the floor. Gently point your toes back, towards your knee, so that the back of your leg stretches. There is more to this. But ensure that you stretch properly to avoid causing any injury. You can add breathing to this also.


It doesn't matter if the demand of job and family is so much that you do not have time to sit in meditation for an hour. You should endeavor to create time for this. The only way you can get some benefits from this practice, is by shifting your perspective. For instance, the sound from neighbors playing loud music, traffic noise from the street and others, can really act as a disturbance. You do not need to get angry about this but treat it with wisdom. A lot of us do not get angry when we hear sounds or noise that are natural. This natural noises can come from birds, thunderstorm, raindrops and others. Practice reacting to traffic noises, as if it was from natural causes.

Remember to be consistent with your practice. Also get instructions from an experienced yoga teacher, to get the best out of yoga.

See also: Yoga Exercise for Pregnant Women

Article Source: http://EzineArticles.com/expert/James_Fetisov/1634005

Tips On How To Use Yoga To De-Stress