Think about what owning a dog means. The responsibility of walking, feeding, and bathing a dog sounds like a mountain of effort, but the rewards of pet ownership stretch far beyond the feeling one gets taking care of their friend.

Just petting a dog or a cat is a proven stress reliever. A recent study conducted by the University at Buffalo found that owning a dog or cat can be better for your blood pressure than ACE inhibitors. Indeed, the soothing nature of petting your furry friend can make a world of difference in your health and longevity.

In terms of exercise, there are plenty of reasons to bring a dog with you on a jog. A dog will appreciate the exercise, and provide a motivational companion when you approach the wall. For solo runners, a dog provides an element of protection as well.

So in celebration of National Dog Week, we invite you to show your appreciation for your furry friend. If you don’t have one, consider adopting, or spend time with a friend’s pet as part of your healthy lifestyle.

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We all have that one big target weight or fitness goal in mind that we’d like to accomplish, but setting the bar too high early on can lead to disappointment. Smaller goals make it easier to stay motivated by allowing you to celebrate victories along the way.

If losing weight is your motivator, set your first goal at a few pounds. Once you hit that goal, go for five. By taking on weight loss a few pounds at a time, you will be more inclined to achieve your final goal weight than if you had to endure months of disappointment.

Any step moving forward is a victory. Don’t be discouraged if you take a single step back, because you know you’re capable of taking two steps forward in its place.

If all else fails, think about the one thing that motivated you to set your goals in the first place. What would you like the end result of your work to be? Picture this in your mind as you continue to work. Let the positive outcome motivate you through any obstacles you find along the way.

With enough small steps, there’s no limit to how far you can go.

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When you think about it, your body can only do so much with the materials you give it. A body built on candy and fast food will undoubtedly have more difficulty staying healthy than one fueled with a balance of proteins, fats, and nutrients.

Eating clean means giving your body a break from having to process foods that have been filled with additives and other unnatural elements. Every chemical and preservative has to be sorted by your body, and this process can be exhausting. Your energy levels, waist line, and overall health suffer as a result.

So, do yourself a favor. Exchange over-processed foods for whole foods whenever possible. Enjoy a banana instead of a chocolate bar, oatmeal over candied cereals, and grilled protein in the place of fried foods. You’ll be amazed at how much better you will feel after just a few days.

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Massage therapy is one of the most effective therapies for improving quality of life after a cancer diagnosis. Therapeutic massage can relieve both physical and mental symptoms, often within just a few sessions.
The alternative therapy can address a number of quality of life concerns, including:

* Soreness
* Localized pain
* Lack of sleep
* Nausea/vomiting
* Digestive Complications

Patients also report feeling less stressed after therapeutic massage sessions, thanks to the calming music, dim lighting and soothing touch. In one study, patients reported improvements in anxiety after as few as three 30-minute sessions.

How Patients can Obtain the Most Benefits from Therapeutic Massage
Because the therapy can cost upwards of $70 per session before insurance, patients will want to make the most out of each massage. To obtain the most symptom relief from the session, patients can take several steps:

Choose the right Massage Therapist. Massage therapy for cancer is much different than an ordinary massage. Make sure your Massage Therapist is trained in oncology massage. To make the search easier, first check with your hospital or cancer treatment center. Many have a designated massage therapy staff – or a recommendation to a qualified professional in the area.

Help your Massage Therapist help you. Tell your Massage Therapist which symptoms are bothering you the most on the day of your appointment. Be sure to explain which parts of your body are sore from tumor growth and which ones were recently treated with radiation therapy. This will help the Massage Therapist tailor the massage specifically to your body.

Speak up. Therapeutic massage should not hurt. If the massage causes discomfort or pain speak up immediately so your Massage Therapist can choose a different technique.

Commit to relaxing. Once you are on the massage table, try to clear your mind. Push anxiety-inducing thoughts out of your brain and focus on relaxing each part of your body.

Author bio: Faith Franz researches and writes about health-related issues for the Mesothelioma Center. One of her focuses is living with cancer.

The list of massage benefits is long. Among other health benefits, massage relieves stress and muscle tension, lowers blood pressure, and improves flexibility, circulation, and range of motion. If you are suffering from chronic pain or putting additional strain on your body as an athlete, massage can also help prevent additional injury and relieve existing pain. At Massage Heights, we want to help you Live. Life. Better.™ While you may feel better after one massage therapy session, we offer professional, affordable and convenient therapeutic massage services that can help prevent recurring pain and injury when you make it a part of your healthy lifestyle.

That’s why we offer a premier Massage Membership Program that allows you to affordably experience the mental and physical benefits of monthly massage. Plus, with a Membership and a commitment to monthly visits, you will be more likely to take that time for yourself. Becoming a Massage Heights Member not only allows you to enjoy the benefits of regular, therapeutic massage but also free Aromatherapy and savings on Elevations.

To learn more about becoming a Massage Heights Member, visit our website or ask about our Lifestyle Program at your local Massage Heights Retreat.

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Our Reviving Foot Scrub helps tired feet and legs find relief after long days. We first apply warm towels to soften the skin. Then we offer an all-natural therapeutic scrub which provides maximum hydration and exfoliation to the feet, while aromatherapy blends of Lemongrass, Tea Tree Oil, Basil and Lavender essential oils help Revive the skin and balance your mind.

At  Massage Heights, we offer the Reviving Foot Scrub as an Elevation, which you can add to any 1-Hour, 90-Minute or 2-Hour Massage. Members always receive Elevations at a substantial savings: the Reviving Foot Scrub is just $12 for Heightened and Pinnacle Members, $18 for Foundation members and $24 for Non-members. Elevations are a big part of why Massage Heights Members Live. Live. Better.™, and with a Reviving Foot Scrub, we know you will have a simply better summer – powered by massage therapy.

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*You will first need a panini grill at home to start making this sandwich

1 focaccia bread, quartered

1/2 cup prepared basil pesto

1 cup diced cooked chicken

1/2 cup diced green bell pepper

1/4 cup diced red onion

1 cup shredded Monterey Jack cheese

Directions

1. Preheat a panini grill.

2. Slice each quarter of focaccia bread in half horizontally. Spread each half with pesto. Layer bottom halves with equal amounts chicken, bell pepper, onion, and cheese. Top with remaining focaccia halves, forming 4 sandwiches.

3. Grill paninis 5 minutes in the preheated grill, or until focaccia bread is golden brown and cheese is melted.

We especially love that this recipe uses pesto made with basil, which is known for its rejuvenating properties. Don’t forget to pick up Energizing Heights at Home products, including body milk, body butter, body wash, bath salt, linen spray and travel kits, the next time you stop by your local Massage Heights, which also feature basil, as well as Rosemary and Sage oils.

cc image via stevendepolo

Connect with others: If you want to be happy, be a friend! Identify your most important relationships, and think about how you can be a true friend to your partner, to your children, to your parents, to your colleagues, and to your clients.

Do what you love: In the United States, only 50 percent of employees say they are satisfied with their work. The more you can say, “I love my work” and really mean it, the happier you will be!

Appreciate Life: In the English language, the word “present” has three distinct meanings: “here,” “now” and “a gift.” This is surely not a coincidence! Practicing gratitude teaches you that the greatest gifts are always available to you here and now.

Get A Massage: Perhaps we’re a little biased, but this might be the best advice we found. Researchers have actually found consumers are generally happier with experiences – such as a massage – than paying for material items. Even better, this type of happiness increases over time – which is a great reason to consider our Membership programs.

Of course, even though today is an official day to celebrate happiness, these are great tips to heed throughout the year. We’d love to hear your tips for living a happier life – and to see you soon at your local Massage Heights so you can start increasing your own happiness, too!

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Our Sports Massage is dedicated to those who live a particularly active lifestyle. We offer two different styles of Sports Massage to meet your specific needs: pre-activity and post-activity massage. Pre-activity uses dynamic stretching to allow the connective tissue to work through a full range of motion to help reduce possible injury, while post-activity focuses on helping the muscle tissue that may have been impacted doing a particular sport recover. Post-activity Sports Massage also involves long strokes to flush out the toxins that cause soreness in the muscles and joints.

Whether you’re a regular athlete or have just had an active weekend with friends and family, a Sports Massage can help you prevent or recover from injury and reduce pain.

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cc image via vastateparksstaff

The American Cancer Society recommends consuming 5 or more servings of fruits and vegetables daily. That’s about 2 ½ cups of crunchy, colorful and cruciferous foods. Think like an artist and fill your plate (palette) with rich, deep and vibrantly colored produce. Get your purplish-blues in eggplant, blueberries, blackberries, grapes and cabbage. Fill up on reds in tomatoes, strawberries, raspberries and apples. Find yellows and oranges in peppers, squashes, carrots and oranges, and deep, dark greens in kale, chard, spinach, mustard greens and brussel sprouts.

Why do you need such a colorful plate? The vegetable/fruit résumé has a long list of attributes, including antioxidants and phytochemicals that bolster the immune system and keep cancer cells from wreaking havoc in the body. Fiber is another reason to pile on the kale and chop up some cabbage. Fiber keeps food and waste moving through the digestive system, meaning cancer-causing compounds can’t set up shop.

Get your daily ’5′ by filling half your plate with produce in all its forms. Leafy green salads; raw, steamed or sautéed vegetables; or sliced fruit will suffice. Sneak sliced tomatoes, cucumbers or kale leaves into sandwiches. Strategically position dried fruit in your office drawer or glove compartment. Fill a big bowl with in-season fruit and keep it on the kitchen counter. Round out soups with handfuls of cooked vegetables. Add more color to your tomato sauce with cubed carrots or chopped spinach.

To find out more about the American Cancer Society’s (ACS) nutritional guidelines for cancer prevention, go to www.cancer.org. Massage Heights is a proud sponsor of the ACS DetermiNation endurance event program. Help us as we join ACS in the fight for less cancer and more birthdays. Find out how to become part of the team here.

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