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  • Kale Part II: How to Make it First-String Status in Your Diet

    10.23.2012 / Blog Posts Health and Wellness

    Jane Jakubczak MPH, RD, CSSD, LDN; Washington Redskins Team Dietitian

    I hope you enjoyed learning about the All-Star veggie known as kale last week. Thanks so much to all the WOW members who offered encouragement and advice on how they enjoy kale! I wa quite inspired by your enthusiasm Click here and scroll to the bottom to check out last week's reader comments!

    As promised I will share how to purchase, prepare and enjoy this powerhouse of nutrients. Many of my clients, including Redskins Players (especially the rookies) admit they don’t eat certain vegetables because they don’t ... Read More

  • 5, 10, or 15 Minutes? There's a Workout for You!

    10.16.2012 / Blog Posts Health and Wellness

    Becky Johnson, Certified Personal Trainer (ACE); IBNFC Certified Nutrition Coach

    I have been home sick with a high fever for the past two days, and for the second day in a row I’ve had to cancel my training clients’ appointments. I feel really bad about doing that but I know I can’t go to the gym and infect them with strep throat! My clients are great and I love them all. They make the time to put their health and fitness a priority in their lives. They make appointments to train and they keep them because they know ... Read More

  • Veggies Trending on the Red Carpet: Kale

    10.12.2012 / Blog Posts Health and Wellness

    Jane Jakubczak MPH, RD, CSSD, LDN; Washington Redskins Team Dietitian

    Do you have a food item that whenever you hear the name, see it in the store or advertisement say to yourself, “I really need to eat more of that."

    For me, that is a vegetable called kale.

    What a surprise it was when I opened my morning paper last week and saw the article Kale: Yes, it’s good for you, but don’t overdo it by Carolyn Butler (Washington Post 9/25/12). Was this a hint?

    As a Registered Dietitian, I have been taught from my early ... Read More

  • Carpal Tunnel Syndrome

    10.11.2012 / Blog Posts Health and Wellness

    Sarah Pettrone, MD; Commonwealth Orthopaedics

    Carpal Tunnel Syndrome is essentially a pinched nerve in the wrist. It is the most common nerve problem in the upper extremity. Women are affected more frequently than men. The cause of carpal tunnel syndrome is compression of the median nerve in the wrist. The median nerve is the nerve that supplies sensation to the thumb, index, middle and half of the ring finger.

    Certain medical conditions such as diabetes, hypothyroidism and pregnancy predispose patients to developing carpal tunnel syndrome. Although it has been extensively researched, there has never been any solid evidence linking heavy ... Read More

  • Tips for Tabata Training

    10.10.2012 / Blog Posts Health and Wellness

    Becky Johnson, Certified Personal Trainer (ACE); IBNFC Certified Nutrition Coach

    Last week, we talked about renewing, reorganizing and re-prioritizing our fitness lives. This week, I want to focus on what to do during that time you scheduled for yourself! 

    Enter: Tabata training. Once you stick with it and see results you will thank me, trust me.

    What is Tabata training?

    Tabata training is an interval training protocol that only lasts four minutes but creates huge EPOC – excess post oxygen consumption, which means your body continues to burn calories well after the workout is over. The timing of tabata offers negative ... Read More

  • High Five Your Meals: Part II

    10.05.2012 / Blog Posts Health and Wellness

    This week, we're continuing our discussion on well balanced meals! Last week, I shared that a balanced meal can be as easy as counting to five, but we only covered one and two (Click here to read last week's post)

    See below for steps three, four and five on filling your plate to best enhance performance, body composition and overall health. 

    1. CARBS

    2. PROTEIN

    3. VEGETABLES: Fill one third of your plate with fresh vegetables. The vitamins and minerals you get from vegetables help your body turn food into energy, provide the catalyst for every reaction in ... Read More

  • High Five Your Meals!

    09.28.2012 / Blog Posts Health and Wellness

    Jane Jakubczak MPH, RD, CSSD, LDN; Redskins Team Dietitian

    Many of my athletes know the foundation of a performance enhancing diet is three well balanced meals a day. However, I often hear them ask the all-important question “What exactly is a balanced meal?”

    With the confusing nutrition information that bombards us on a daily basis, it is no wonder we are unsure how to fill our plate to best enhance performance, body composition and overall health. So, I will share with WOW members what I tell my players, a balance meal is as easy as counting to 5.

    Here is ... Read More

  • Renew, Reorganize, Re-Think: Three Techniques to Master on your Path to Good Health!

    09.25.2012 / Blog Posts Health and Wellness

    For the past few weeks, I have talked about why it’s so hard to lose weight after 40, why we should lift heavier weights and some exercise ideas to get you started. Now, let’s look at a healthy lifestyle from another perspective.

    Exercise is only part of maintaining your fitness. There are other important aspects that we need to consider in order to incorporate it into our crazy busy life. Consider employing the following three techniques to help you get on the right path to health.

    Renew
    Get your zzzz’s. You may be thinking to yourself, how ... Read More

  • The MVP of Fall Produce: Apples

    09.18.2012 / Blog Posts Health and Wellness

    Jane Jakubczak MPH, RD, CSSD, LDN; Washington Redskins Team Dietitian

    If I had to pick (pun intended) one food that could be considered a most valuable player at this time of year, the apple could arguably win this all-star place on your plate! Here's why:

    The apple is:
    • A nutrient powerhouse containing an abundance of fiber, potassium and vitamin C: For a mere 80 calories, this member of the produce family is busy keeping your digestive tract running smoothly, your heart pumping efficiently, your blood pressure regulated and keeping your immune system fighting off illness. The adage, “An apple ... Read More

  • Why Lift Heavy Weights?

    09.14.2012 / Blog Posts Health and Wellness

    Becky Johnson, Certified Personal Trainer (ACE); IBNFC Certified Nutrition Coach

    Most of my personal training clients are women between the ages of 35 to 50. I’m 47, so I know exactly what most of them are experiencing at this point in their lives.

    We go from being active young adults into middle age (ugh, I hate that term!) and our bodies start to turn on us. We may still have a young attitude, but we start to gain weight in places and have new problem areas that were never an issue before! We slowly start to lose muscle mass ... Read More

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