ZzZzZ...Are You Getting Enough Sleep?

Is there any better feeling than waking up from a restful night's sleep feeling relaxed, refreshed and ready to take on the day? Can you remember the last time you felt that way or has sleep escaped you?

Problem: There are too many things to do and not enough hours in the day to get it all done.

Solution: Make a list of things you need to during the week so you won't be bombarded with 101 chores last minute. Tackling your to-do list task by task makes it manageable and knowing you can wait til tomorrow to do something means you won't have to borrow time from your sleep hours. Additionally, having things written down helps you stop racing thoughts (that can keep you awake) in their tracks.

Problem: I don't feel tired at night.

Solution:  Try coming up with a bedtime ritual that might help your body and mind settle down and get ready to sleep. Try shutting off your computer, e-readers or cell phones about an hour before bed. Studies show the light from such devices can trick your brain into thinking it's daytime. Take a warm bath and sip a cup of herbal (caffeine free!) tea. Follow the same ritual every night and try to go to bed at the same time every night.

Problem: I go to bed late and sleep in on the weekends and have trouble falling asleep on Monday's!

Solution: Wake up at the same time everyday even if you don't have to work or go to school. If sleeping in on the weekends is your "treat" for surviving the week, consider coming up with a new treat for yourself. During the early hours that you would normally be snoozing enjoy the quiet time with a warm cup of tea; meditate; read a book and enjoy the peacefulness of the morning.

Sleep is essential for our well being. It regulates hormones, helps control appetite and boosts your immune system just to name a few benefits. Lack of sleep can have a serious negative effect so start trying to get your 7-8 hours tonight! You will be glad you did tomorrow morning!

2016 Resolutions? 3 Ways To Help You Accomplish Them!

2016 is here and with a New Year often comes resolutions. Roughly 50% of Americans make resolutions like lose weight, quit smoking, eat healthier. The new year is a proverbial clean slate, a chance for us to to start fresh and right all the wrongs we've made in the past. We are inspired, motivated and dedicated on January 1 and NOTHING is going to stand in our way! It's a great feeling to be so inspired, full of gusto and determination!!

If only inspiration, gusto and determination lasted as long as we expected it too. Unfortunately, for most of us saying you are going to achieve a goal is a lot easier than actually doing it. But we want to help you achieve the goals you set for yourself in 2016 because no matter what goal you set, it is attainable and more importantly you are worth it.

Step One: Be specific about what you want to accomplish. Instead of "pick up a new hobby" think specifically about which new hobby you want to pick up. Do you want to learn to knit or sail? They're both hobbies but they're vastly different. Instead of "get healthy" consider what "healthy" means to you. Do you want to lose weight? Gain muscle? Eat less fast food? Eat more vegetables? Try to be as specific as possible about what you hope to achieve and when you do write it down.

Step 2: Figure out your "why". Once you've figured out what you want to do think about why you want it. Motivation can be fleeting especially when the goal we want to achieve is going to take some time.  It can be hard to remember that we want to lose 10 pounds when we're being stared down by the glazed donuts on the break room table. But if you can think to yourself "I want to lose 10 pounds to keep up with my kids at the park" those donuts will seem a lot less tempting and you'll be able to stay on track to achieving your goal. We should mention that there can be more than one reason why! In fact, the longer your list of reasons why the more likely you are to stay the course.

*Helpful tip: write down your goal and your why on an index card that you can keep in your wallet and refer back to often. Seeing the goal you set for yourself and remembering why you want to accomplish it can help keep you on the right path in moments of weakness. 

Step 3: Create your plan. So now you've figured out what you want to accomplish and you know why you want to accomplish it you'll need to think about how you're going to do it. Most goals will require some planning and you may need to break your big-goal into several mini-goals. For example, if you want to run a marathon but can't remember the last time you laced up your Nike's you might start by downloading the C25K app. 26.2 miles can be an overwhelming task to think about but 3.1 is definitely within reach! Not to mention, crossing the finish line of your first 5K will feel GREAT and provide the motivation you need to keep you going.


Don't forget to forgive yourself for bumps and slips along the way. You're only human and you're bound to fall but you don't have to stay down! Pick yourself up, dust yourself off and start fresh tomorrow. When the ball drops on January 1, 2017 you will not be celebrating just a new year but also a new YOU! :)

Happy Feet!! Holiday Travel Tips To Keep You Healthy This Thanksgiving

It feels like we just wrapped summer up; the cookouts, fireworks, ice cream, and beach days cutely packaged in a gingham picnic blanket and stored in the backs of our closets, hiding behind the warm sweaters, gloves and coats that we dust off to bundle up for fall festivities. First there was apple picking, then pumpkin picking and this week a lot of us will start packing! Thanksgiving is officially upon us and while we're excited about turkey, stuffing, cranberry sauce and of course the pie, we want to take a moment and ask you to think about stockings.

No. Not the kind you might hang on your mantle next month! Compression stockings!

At The Right Touch Day Spa our talented staff are dedicated to furthering their careers by taking classes in the spa and outside of the spa. Continuing education is important not only for maintaining our professional licensure and liability insurance but it also ensures we are able to effectively help you manage your aches and pains. Knowledge is power and the more tools we add to our tool box the better! On Friday November 13th five of our Massage Therapists took a class through Cross Country Education on Successful Lymphedema Management and Complete Decongestive Therapy and we want to share with you some of what we learned.

Lymph is a fluid in your body that helps clear your body of infection, disease and wastes. It is a clear fluid containing proteins, salts, glucose, fats, water and white blood cells. We rarely have the opportunity to see lymph fluid but in the event of an injury or illness our lymphatic system goes to work and sometimes we can actually see that! An example of witnessing our lymphatic system at work is when we have an injury and there is swelling in the area or if we get sick and our throat becomes swollen. There are several lymph nodes throughout our bodies carrying the lymph that keeps us healthy and well but sometimes it doesn't circulate the way it should which can lead to discomfort and visible swelling; most often we see this swelling in our extremities (legs and feet, hands and arms).

You do not have to sustain an injury or illness to suffer from sluggish lymph flow though. Traveling can render you immobile for long periods of time; there is only so much shifting and repositioning you can do in a car seat and even worse a plane! Not to mention, the change in cabin pressure on a plane can increase the odds of swelling regardless of the length of the trip. Here's where those stockings come into play.

Compression stockings are specially designed to help move lymph through the lymphatic system which is a closed system meaning it doesn't have a pump. Our blood flows through our body thanks to our heart constantly pumping but our lymph moves thanks to our muscles squeezing it through ducts. If we don't move, neither will our lymph! Compression stockings are designed to gently squeeze our calves and help fight gravity so our blood and our lymph are persuaded to continue to travel up preventing blood and lymph from pooling in our feet, ankles and calves.

Socks vs. Stockings
You can find compression socks at department stores or pharmacies; even designers like Polo have started making compression socks! However, there is a difference between socks and stockings. Generally the socks provide less compression; enough to keep blood and lymph flowing but with less compression than a stocking. They can be worn daily and they are little easier to put on and usually less expensive than stockings. They come in ankle, mid calf and knee length and they're great for people who are on their feet a lot throughout the day.

Compression stockings can also be worn daily but they tend to be a little pricier and might not be necessary for everyday wear. They have a higher rate of compression (which means they feel tighter) and the extra compression they provide is great for long road trips or airplane travel. They're also an excellent tool for athletes to use while working out and even more importantly during recovery.

Now we're not just talking professional athletes! We're talking to you, the Weekend Warrior and you the 30 minutes a day on the ellipitcal gal! Exercising helps move blood and lymph because your muscles are contracting and pumping the magical fluid up and throughout your circulatory and lymph system. But when we come home exhausted from our workout and relax on the couch we're potentially allowing our blood and lymph to pool in our feet, ankles and calves. When the blood and lymph sit stagnantly it can cause swelling; compression stockings help prevent this pooling by gently squeezing our extremities and pushing lymph and blood up while we enjoy our hard earned rest on the couch.

Now you may ask: why not an Ace bandage? Wouldn't that be cheaper and easier? Well, that's what we thought but then we learned that for an Ace wrap to be effective (for compression reasons) it would have to be unwrapped and rewrapped every 2 hours! Compression socks and or stockings you can put on in the beginning of the day and leave on all day!

Compression stockings should:

-Feel snug and supportive
-Be comfortable

-Be measured to fit you personally (they are NOT one size fits all!)

Compression stockings should not:
-Cause pain
-Pinch skin

-Cause discoloration or numbness

Helpful tips:
-Most people find that 20-30 mmHg is the most comfortable amount of compression
-You can use baby powder to make putting them on easier

-Rubber gloves can make them easier to grab and hold when putting them on

-Follow washing instructions according to the label (some are not machine washable!)

-Start off slow! Wear them a couple hours a day to start and ease into wearing them longer.

Compression stockings used to be for those who have diabetes or venous disease like DVT or varicose veins but now that we know how helpful they are for EVERYONE they have become easily attainable and more attractive! They used to be standard medical grade beige or white but these days you can find fun, fashionable compression socks that will keep your feet and the fashion police happy. Check out the links below to start shopping!

Sigvaris
Jobst
Mediven
Juzo

This holiday season, why not give yourself the gift of happy feet?

-Be Well

The information in this blog is for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this blog.

Spa Day for Mom To Be

So you’re expecting? Well you’ll need pampering now more than ever. As mothers, we are programmed to be extra cautious about what we put our bodies through while carrying our bundles of joy. As a first time mother, I’ve done everything by the books and followed all of the doctor’s orders. Luckily being in the spa business, I was not overly concerned with the spa treatments that I can and cannot receive because I help expecting moms on a daily basis. On the other hand, being in the business, I know that spa treatments raise a lot of questions and many women have concerns about what treatments they can receive in this fragile state. In addition, they wonder about what types of products are safe to apply to the body.

First let me start by saying that all of our staff members are expertly trained and have experience working with expectant mothers. Our team is knowledgeable on what type of care is required including what areas of the body to avoid, what equipment can and cannot be used, and what treatments are safe to receive. You are in good hands! So relax and let us take care of you during this important stage in your life.

What treatments are safe to receive when pregnant? Many services listed on our menu are safe and even encouraged for you during pregnancy. What you cannot book are heat treatments to include body wraps, the steam, sauna or hydrotherapy bath. Other service that you cannot receive while pregnant is reflexology, due to certain trigger points around the feet and ankles that are contraindicated during pregnancy and also our Keratin Hair Treatment. Getting your hair colored, such as receiving a full head color or highlights, is up to you and your practitioner. It is always a good idea to discuss receiving spa treatments with your practitioner before booking, but getting the go ahead on coloring your hair is strongly recommended. Getting the okay by doc is also recommended if you are high risk, past your due date or on bed rest. Otherwise, go ahead and indulge in a Prenantal Massage, a body scrub, a facial, a manicure or a pedicure. I would personally recommend a Deep Cleansing Facial if you are prone to those pesky hormonal outbreaks, a one hour Prenatal Massage to relieve discomfort in your back and to get the circulation improving in your legs, and a Spa Pedicure for pampering of your swelling and achy feet. Make a pre-baby day out of it. You deserve it!!

I have had the opportunity to indulge in all of these treatments while I was pregnant and I highly recommend the occasional pampering because your mind and body goes through a lot of stress and changes. It is so important to care for yourself as well as your child while you are carrying. Take some ‘me’ time every few weeks if possible. All of our products used for massages, facials, scrubs and nail care are safe to apply to the body when pregnant and feel excellent if you are experiencing break outs and dry or flaky skin which we are prone to due to hormonal changes in the body. I had been worried about getting comfortable once I had gotten a little bigger but I must say the staff at The Right Touch makes sure you are comfortably and safely positioned during treatments and anyone who has used our facility in the past knows that the padded and heated tables feel great. I was more comfortable receiving a Prenatal Massage than I thought possible. Drift off into a state of relaxation while we care for you and your baby. 

Facial After Care Tips

After your facial you will find a prescription as well as recommended products for use at the front desk. If your esthetician feels like you might be using the wrong products for your skin type or if there is a product missing from your routine, they will suggest something specific just for you. Be sure to book your next facial before you leave. You should book facials every 4-6 weeks but it may depend on the individual so consult with your esthetician.

When you leave, drink plenty of water over the next 24 hours. You’ll also want to stay out of the sun because your skin is more sensitive after a facial. Preferably, avoid sun exposure and tanning beds for at least 24 hours. When you do go in the sun, always use sunscreen. It is also recommended that you refrain from applying makeup immediately after a facial and wait 72 hours before using any at home facial peels or retina a.  

In addition, you should always wash your face at night before going to bed, especially if you are wearing makeup. Wash with a cleanser as opposed to soap or body wash and then apply your toner followed by serum or any other specific treatments recommended for you. Using a mask and scrub once a week is also beneficial. Talk to your esthetician to find out which one is right for your skin. Don’t forget to moisturize!

 

Healthy Living in 2014

Below are some tips and tricks to help keep you healthy in the new year.

Online meal planning is easy with Emeals . Emeals.com is a great resource for weekly meal planning. You choose your meal plan based on your eating style, your family size, and your preferred food store. Emeals will send recipes and a grocery list right to your inbox each week. You can choose between vegetarian, low calorie, low carb and more. This is a convenient way to keep track of exactly what you and your family are eating.

Create your healthy recipe board on Pinterest for inspiration. Search for meals that are rich in flavor but light enough for your 2014 goals. Pin new ones each month to help keep you on track. Search for the pinners “Closet Cooking” for healthy new year recipes or “Self Magazine” for superfood recipes. Don’t forget your fruit and vegetable boards!

Getting a gym partner has shown to increases your motivation, improve weight loss results and make working out more fun. Team up with one of your co-workers or look for a like minded fitness enthusiast on meetup.com. Attending a weekly or monthly fitness class will also serve as motivation for you and your gym buddy.

Committing to a monthly regimen with your goals in mind will help create a happier and healthier you. When creating a monthly “to do” keep balance in mind. Don’t focus solely on eating healthy and exercising, although those are very important factors. Rather, think about your whole health. For example, consider your  sleeping habits, making time to yourself, and what you’d like to give back to the community. Think about your needs and wants for mind, body and soul to help develop a plan that works for you. Some examples would be to commit to getting 8 hours of sleep every night, drinking 8 glasses of water every day, going to the gym 2-3 times a week, cooking 3 healthy meals per week, getting one massage per month, and reading one book per month. This is a good mixture for your overall health and wellness. Develop things that fit your lifestyle and make a check list to help keep you on track. Hold yourself accountable and reward yourself at the end of each week or each moth. There are many smartphone and tablet applications to serve as daily reminders for your goals such as “drinking water” and “fitsby.” Or check out ‘Healthy Habits’ for all of your health goals in one place.

Sign up for wholesome and delicious snacks with NatureBox. With NatureBox, five nutritionist approved snacks are delivered to your door each month. These wholesome and delicious snacks include trail and nut mixes, dried fruit and bars, biscuits, wafers, pretzels and more! Their mission is to help you eat healthier without having to change your daily routine. NatureBox is also a company that gives back, helping to feed the hungry with more than 150,000 meals donated and counting. Read more at NatureBox.com.

Don't forget to breathe

Envision that the moment you've been waiting for all month has finally arrived. You climb onto the heated massage table, settle in, and wait for your therapist to deliver a massage that will surely melt your stress away.. You've already done your part just by walking through that door, and the rest is up to your Massage Therapist. That's the beauty of your time here at The Right Touch. It's all about you and your needs... but is there something more you can do to maximize your experience and benefits? There sure is. Just remember to breathe. Before your therapist even returns to begin the treatment, you can be on your way to a relaxed body and mind by taking a few deep breaths. Most of us use only a fraction of our lung capacity the majority of the time because we are rushing around or under stress. Test it out right now by taking a nice full breath. Breath in through your nose letting the air fill the space in your chest and then all the way down to your belly before breathing it all the way out through your mouth. Feel a difference? After a couple more of those you are sending more oxygen to every cell in the body, releasing more toxins, and balancing both mood and energy. Slowing down your breathing causes the brain to activate the relaxation response. When you add this to a massage that is already boosting circulation, improving mood, and promoting relaxation you're left with a peace and calm that readies you for whatever the rest of the day may bring. So, next time you find yourself on the massage table give it a try. Take three slow deep breaths to begin the treatment and initiate your own state of bliss. Another deep breath as your therapist focuses on a particularly tight area can make a big difference in your comfort and the physical release of the tension. Use this technique when you're stressed out in traffic or before a big meeting and you just might feel a little better between massages, too. See you soon, and don't forget to breathe!!