Meet Nancy, Our New Massage Therapist!

Nancy M. Heath grew up in Virginia Beach, VA where her laid back 

coastal vibe has followed her out to the upstate, when she and her 

husband moved here in 2007. She lives out in the countryside with her 

family, consisting of her parents, husband and two dogs Luna-Ives and 

Sadie (as well as numerous other farm animals). 

Nancy has been a Board Certified LMT since 2010. She is also a NCSF 

Certified Personal Trainer, and a Holistic Wellness Professional.  

She has a deep passion for women and children's health.  

Massaging for close to nine years has allowed her to build her massage 

specialties to include; Deep Tissue/NMT, relaxing Swedish, Thai Yoga, 

anxiety & hormonal balance, fertility, prenatal, labor, postpartum, infant 

and pediatric massage. She also helps demonstrate proper stretching techniques. 

With a strong desire to help people reclaim their health and wellness, Nancy 

continues to actively seek out the most up to date resources and classes 

to educate herself to better help her clients.  

You can book with her online at 

 www.massagebook.com/me/nancy-m-heath or call 757-615-5576

8 Little Known Facts About Sunscreen

Sunscreen should be just one tool in your arsenal. These eight little-known facts about sunscreens will help you spot problem products and avoid getting burned.

1. There’s no proof that sunscreens prevent most skin cancer.

Rates of melanoma – the deadliest form of skin cancer – have tripled over the past 35 years. Most scientists and public health agencies – including the Food and Drug Administration itself – have found very little evidence that sunscreen prevents most types of skin cancer. 

2. Don’t be fooled by high SPF.

High-SPF products tempt people to apply too little sunscreen and stay in the sun too long. The FDA has proposed prohibiting the sale of sunscreens with SPF values greater than 50+, calling higher SPF values “inherently misleading,” but it has not yet issued a regulation that carries the force of law. Ten percent of sunscreens we evaluated this year advertised SPF values greater than 50+.

3. The common sunscreen additive vitamin A may speed development of skin cancer.

The sunscreen industry adds a form of vitamin A to 14 percent of beach and sport sunscreens, 15 percent of moisturizers with SPF, and 6 percent of lip products with SPF in this year’s database.

Retinyl palmitate is an antioxidant that combats skin aging. But studies by federal government scientists indicate that it may trigger development of skin tumors and lesions when used on skin in the presence of sunlight. Other governments warn that cosmetics may contribute to unsafe amounts of vitamin A, and recommend against using vitamin A-laden cosmetics on the lips and over large portions of the body. We recommend that consumers avoid sunscreens, lip products and skin lotions that contain vitamin A or retinyl palmitate, which is also called retinyl acetate, retinyl linoleate and retinol. 

4. European sunscreens provide better UVA protection.

Nearly every sunscreen sold in the U.S. claims to offer “broad spectrum” protection, which suggests they shield against harmful UVA rays. But many products are too weak to be sold in Europe, where standards are higher. In Europe, sunscreen makers can formulate their products with four chemicals that offer stronger protection from UVA rays. American manufacturers have been waiting for years for FDA approval to use these sunscreen ingredients. The FDA has asked for more safety data, but until the FDA approves these ingredients and lifts restrictions on combining certain active ingredients, Americans will not be able to buy sunscreens with the strongest UVA protection.  

5. Sunscreen doesn’t protect skin from all types of sun damage.

SPF measures protection from sunburn, but not other types of skin damage. The sun’s ultraviolet rays also generate free radicals that damage DNA and skin cells, accelerate skin aging and may cause skin cancer. American sunscreens can reduce these damages, but not as effectively as they prevent sunburn. People can run into problems if they pick a sunscreen with poor UVA protection, apply too little or reapply it infrequently. Sunscreen companies commonly add SPF boosters that inhibit sunburn but may not protect from other damages. The FDA should strengthen its regulations to ensure that sunscreens offer the best possible skin protection. 

6. Some sunscreen ingredients disrupt hormones and cause skin allergies.

Sunscreen is designed to be applied to large portions of the body, several times per day. Sunscreen ingredients soak through skin and can be detected in people’s blood, urine and even mothers’ breast milk. Several commonly used ingredients appear to block or mimic hormones, and others cause allergic reactions on sensitive skin. The FDA’s sunscreen rules grandfathered in sunscreen active ingredients that were already on the market. The agency has never reviewed evidence of ill effects of sunscreen ingredients. 

7. Mineral sunscreens contain nanoparticles.

Most zinc oxide and titanium dioxide-based sunscreens contain nanoparticles one-twentieth the width of a human hair, to reduce or eliminate the chalky white tint that larger particles leave on the skin. Based on the available information, We give a favorable rating to mineral ingredients in sunscreens, but the FDA should restrict the use of unstable or UV-reactive forms of minerals that would lessen skin protection.  

8. If you avoid sun, check your vitamin D levels.

Sunshine causes the body to produce vitamin D, a critical function that sunscreen appears to inhibit. Vitamin D, technically a hormone, strengthens bones and the immune system and reduces risks of breast, colon, kidney and ovarian cancers, and perhaps other disorders.

About 25 percent of Americans have borderline low levels of vitamin D, and 8 percent have a serious deficiency. Breast-fed infants, people with darker skin and people who have limited sun exposure are at greatest risk of vitamin D deficiency. Many people can’t or shouldn’t rely on the sun for vitamin D. Check with your doctor to find out whether you should be tested for deficiency, or should take seasonal or year-round supplements. 

Lifelong Tips For Weight Management

1. Eat to fuel your body.

Eating less is a good thing when you’re trying to lose weight, but restricting your calories too low may lead to binges and send you into the evil cycle of yo-yo dieting.

However, if you’re eating to the point of starving your body of necessary calories, your body adjusts by going into protection mode (it wants to preserve stored fuel) and slows down. In most cases, this means muscle loss. If you’re having trouble losing weight, try keeping a food journal and take a close look to see if you’re skimping on fuel.

2. Listen to your body.

This step may take a little time to learn. But I urge you to be patient with yourself, because becoming comfortable understanding your hunger quotient will definitely pay off. Getting used to eating to the point of contentedness, and not fullness, is crucial to long-term weight loss. When you conquer this tool, regardless of what you’re eating, you will never dramatically over consume.

3. Don’t count calories.

Meticulously counting calories will end up being more frustrating than useful. Calories in versus calories out is an old way of thinking. There is much more involved with losing weight (hormones and hydration to name a couple) than calories.

Focus on nutrient-dense, low-calorie foods such as vegetables to bulk up your meals. Also, lean protein (such as fish, poultry or plant protein) and a little bit of healthy fat at every meal.

4. Drink up.

Sip H2O throughout the day. Staying hydrated is majorly important whether you’re looking to lose 5, 10, 20 or 50 pounds. Heard this before? Bet you have. But are you doing it? No better time to start than now. Drinking water is important for all cellular functions, and hydration aids in weight loss. Not only that, the brain easily confuses thirst for hunger.

5. Don’t sweat the small stuff.

One meal will not change your body. It will take a consistent effort of many changes over time. Again, one meal will not change your body. So, don’t get stressed and obsess over every meal or snack gone wrong.

Being in the correct emotional state while trying to lose weight is just as important as what you eat. Throw out the “throw in the towel” mindset and believe that you can and you will lose weight. Even if you slip up and have a chocolate chip cookie.

6. Take control of your environment.

Are there certain snacks you keep around your house that you can’t help but nibble on? Is your desk at work so messy that you have a hard time focusing on a simple task? Cleaning, clearing out and decluttering what you can control will make a big difference in making improvements in your diet. Re-doing your morning routine is also a way to take control of your environment and routine.

7. Indulge consciously.

Losing weight does not mean you have to swear off raw cookie dough forever. You’re working on instilling new practices and habits into your everyday life, and that also means relearning how to indulge. When you indulge you’re actually more likely to stay on track with your new eating plan.

Choose your absolute favorite indulgence when the time is right, and skip the rest. Be conscious about what you’re eating in the moment and take time to enjoy the indulgence. This is different from reaching your hand over and over into a bag of M&Ms until the moment you’re surprised they’re gone. If you’re at your best friend's birthday party, and someone brought cookie dough, have a scoop. And enjoy the indulgence as part of the event and move right back onto your kale salad.

FWAV Is Now Offering Reflexology!

Overview

Reflexology is the ancient art of foot massage which originated in China and which was also known to the Ancient Egyptians. It is believed that energy runs through the body in channels known as meridians and that massage of the feet stimulates these energy channels, promoting healing and relaxation. Every part of the foot corresponds to an area of the body, and massage of the feet stimulates the corresponding part of the body so that receiving a reflexology massage is regarded as the equivalent of a full body massage.

Reduction of Stress

The most obvious effect of reflexology massage is that of stress reduction. The techniques of reflexology include finger or thumb walking--where the reflexologist walks the finger or thumb over different areas of the feet in a set sequence--and massage and kneading of the foot using the whole hand. The experience is generally firm, but gentle, and should never cause discomfort or pain. According to “The Complete Illustrated Guide to Reflexology,” people of any age or sex--the elderly, women, men, teenagers, children and babies--can derive positive benefits from reflexology.”

Although results vary from individual to individual, the soothing action of reflexology generally leaves the recipient feeling deeply relaxed and peaceful afterwards.

Pain Reduction

Reflexologists believe that that illness is caused by blockages in the meridians or energy channels. These blockages inhibit the flow of life enhancing energy, also known as ‘chi,’ causing the accumulation of negative energy, resulting in pain or disease. There are over 7,000 nerve endings in the feet, and these are connected to the whole body through the central nervous system, to the whole body. Massage of the feet, and therefore these nerve endings, stimulates the body, promoting self-healing. The massage is designed to restore the delicate balance between the different body systems and functions, and when this happens harmony is restored. As a consequence of this, and because reflexology is so relaxing, it is also very effective in pain relief, as tension is taken out of the body and stress reduced, so pain is also reduced.

Effects of Reflexology

Reflexology increases the flow of energy, increases the circulation and stimulates the digestive system. It is so effective at this that most people feel a need to pee after a session, and are nearly always thirsty, as toxins are eliminated from the body. It is also recommended that you do not drink alcohol in the 24 hours before or after a session, as the effects of the alcohol can be multiplied. It is also inadvisable to have reflexology if you have a pacemaker fitted, or if you have diabetes.