A lifelong Cincinnatian, Melissa earned a Bachelor of Arts in English Literature from University of Cincinnati before breaking into the online content field in 2000. As a Digital Journalist for SparkPeople, she enjoys helping others meet their wellness goals by writing about all aspects of healthy living. An avid runner and group fitness addict, Melissa lives in Loveland with her guitarist husband and three feisty daughters.
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26 High-Protein Lunches That Aren't a Sandwich
Whether you're trying to lose weight or just maintain, protein is your friend. This powerful macronutrient helps you feel fuller longer, repairs and builds muscle tissue, and helps the body better digest and absorb important nutrients. If you're not getting the Recommended Dietary Allowance—0.8 grams of protein per kilogram of body weight—rest assured, it's easier than you think to find delicious ways to work it into your diet.
Posted 12/20/2016 12:00:00 AM By: : 64 comments 117,517 views
Your New Year's Resolution Toolbox
You have the willpower and the motivation -- but do you have the tools to make your goals a reality? You don't need fancy or expensive gadgets to get on the path to a healthy lifestyle, but investing in a few useful products can help to remove any obstacles along the way.
Follow this handy guide for stocking your home, office and gym for a healthier, happier you. Print the graphic and share it with other resolution makers!
Posted 12/19/2016 12:00:00 AM By: : 11 comments 30,939 views
Sticking It to the Pain: The Truth About Dry Needling
When Jennifer McCracken from Cincinnati suffered a concussion and whiplash in a tubing accident, the headaches and muscle spasms persisted long after her pride had recovered. After hearing about the benefits of dry needling, she called a doctor of physical therapy to schedule the service. During the appointment, the therapist injected hollow, plastic needles into her cramped trapezius muscles.
“It wasn’t a piercing sensation, but rather an intense pressure feeling,” she says. “It didn't hurt, but I was very sore the next day, which is very normal. After a few days, I felt much better. The muscle spasms and tension were greatly reduced. However, I do have to keep up with exercises every day at home." Jennifer says that if her symptoms return, she would go back for more dry needling.
Posted 12/12/2016 12:00:00 AM By: : 59 comments 50,437 views
How Gail Lost 100 Pounds and Found Her Strength
"I had to reach the bottom to come up again, but now that I'm on top, I'm grateful for this journey, for these lessons and for my strength to get here."
Every weight loss journey is unique, but almost all of them begin with an "a-ha" moment. Some might call it a rock bottom, an epiphany, a crossroads. For Gail, the turning point was a broken ankle.
Gail had been overweight for most of her life. Food was always a focus—she ate to celebrate, to banish boredom and to curb anxiety. In addition to the extra pounds, she carried around plenty of embarrassment and resentment. "I lived in a perpetual cycle of eating and then feeling guilty for eating, then feeling anxious that I ate and then eating some more," she says.
Posted 12/7/2016 12:00:00 AM By: : 87 comments 140,620 views
You Made It to the Gym -- Now What?
So you've finally taken the plunge and joined a gym—congratulations! Your first visit may seem a little (or a lot) scary, but with the right preparation, planning and positive outlook, it can be a productive and, dare we say, fun experience.
Follow this handy guide for navigating your first month at the gym, and you'll be on the fast track to fitness. Print the graphic and share it with other would-be gym goers!
Posted 12/6/2016 12:00:00 AM By: : 32 comments 60,596 views
Get Ready to Ride With This Spin Class Guide
So you've heard about the body-boosting benefits of spin class—who wouldn't love to burn 500 calories in 45 minutes?—but the thought of climbing onto a bike in a room full of cycling connoisseurs makes you want to sprint toward the treadmill. Not so fast!
Spinning isn't as scary as it might seem, we promise. This handy guide answers all of your questions—what to wear, what to bring, what to expect—so you'll be ready to ride in no time. Learn it, print the graphic and share it with other would-be spinners.
Posted 11/23/2016 12:00:00 AM By: : 38 comments 64,333 views
Ready, Set, Rest: 25 Items to Help You Relax & Recover
Once you've boarded the healthy living train and started reaping the results of regular exercise, taking a day off may seem counterintuitive. Won't you be putting your weight loss at risk if you're not burning calories by running, cycling or some other activity? Plus there's the mental aspect of exercise to consider—if your workouts double as daily therapy and stress relief, you might be reluctant to give them up, even for just 24 hours.
Posted 11/21/2016 12:00:00 AM By: : 32 comments 46,821 views
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Trendy Waters: Worth a Taste, or Just a Waste?
Remember the days when a cup of water came from the sink? These days, most drinking water comes in bottles, and it's far less straightforward to fill them than turning on the tap. In addition to the standard types—spring, purified, mineral and sparkling—you may have noticed some trendy new varieties of bottled water taking up a growing amount of real estate on grocery store shelves. From charcoal to coconut to crystal, some of them may seem slightly strange, while others are nothing short of outlandishness over ice.
Posted 11/14/2016 12:00:00 AM By: : 52 comments 39,793 views
Fighting Diabetes with Fitness: 5 Members' Stories
According to the American Diabetes Association, more than 29 million Americans—roughly 9.3 percent of the population—had been diagnosed with diabetes in 2012. Each year, about 1.4 million more people are diagnosed, and in 2010 the disease was the seventh leading cause of death in the United States.
Posted 11/10/2016 12:00:00 AM By: : 43 comments 58,285 views
20 Healthy Thanksgiving Recipes Your Family Will Rave About
Thanksgiving isn't a holiday known for moderation. To the contrary, research from the Calorie Control Council shows that the average American could consume in excess of 4,500 calories and a staggering 229 grams of fat over the course of the food-filled day. Before you jump on the bandwagon and join the artery-clogging madness, consider trying some lighter, healthier versions of classic Thanksgiving fare. After all, a calorie saved is a calorie you don’t have to worry about tomorrow.
Posted 11/9/2016 12:00:00 AM By: : 8 comments 44,719 views
50+ Clever Ways to Eat More Veggies
There are a lucky few who have never met a veggie they didn't like. For others, eating them is more of a hold-the-nose-and-get-it-over-with affair. Then there's the majority, who tolerate veggies for the sake of their health benefits, but sort of wish they'd magically turn into chocolate or cheese.
Posted 11/7/2016 12:00:00 AM By: : 99 comments 59,892 views
How One Runner Is Still Breaking Records at 99
Think you're too old to exercise? Orville Rogers will singlehandedly turn that excuse on its head. As he approaches his 99th birthday next month, Rogers is a proud holder of several world records in track events, and is poised to break more as he continues running into his next century.
Posted 11/3/2016 12:00:00 AM By: : 68 comments 53,326 views
25 Incredible Instant Pot Recipes for Busy Days
Feeling the pressure to whip up yet another family meal in between work, school, sports and the myriad of other demands on your time? Sure, slow cookers are simple and hands-off, but they also require foresight and six to eight hours of cook time. Enter the latest culinary craze: The Instant Pot.
Posted 10/31/2016 12:00:00 AM By: : 42 comments 65,369 views
13 Things You Can Do Now to Avoid Holiday Weight Gain
If it’s not the homemade cookies and cakes that get you, the eggnog and cocktails will certainly do their best to tempt you into overindulging. While we may still be lingering in the land of everything pumpkin, we're just a snowball's throw away from the start of the winter holiday season—and with that comes the veritable blizzard of dinners, parties and edible gifts. When you're trying to lose or maintain your weight, this time of year is filled with tantalizing temptations that could derail even the best of intentions.
Posted 10/26/2016 12:00:00 AM By: : 6 comments 40,543 views
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How I Ditched My 'Fattitude,' Lost 200 Pounds and Found My Self-Worth
SparkPeople member Carl Purvenas-Smith (CGPS1975) is no stranger to roller coasters. He's been an unwilling passenger for most of his life, watching helplessly as his weight went up, down and back again. This time, though, feels different—this time, he's down more than 200 pounds, and at 68 years old, Carl is finally ready to get off the ride for good.
Posted 10/19/2016 12:00:00 AM By: : 143 comments 110,165 views
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