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  • A Dietitian's Playground: The Many Benefits of Farmers' Market Produce

    06.08.2012 / Blog Posts Health and Wellness

    AP Photo

    Jane Jakubczak MPH, RD, CSSD, LDN

    You may have noticed farmers' markets popping up in your neighborhood as we head into summer. These markets are an essential part of eating a clean diet and can be easily worked into your food shopping routine! You can read more on eating "clean" by checking out one of my past blog posts, titled Spring Clean Your Diet!

    Caitlin Fields, a senior dietetic student at the University of Maryland with a passion for farmers' markets, offers the benefits of visiting Farmers Markets and ways to use the fresh produce once you get ... Read More

  • Big Differences Can Come from Small Changes

    06.04.2012 / Blog Posts Health and Wellness

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

    You’ve heard all the dangers of being overweight and how exercise can help, but you just can’t seem to get motivated, because it seems so strenuous! The good news is that even a small amount of exercise can make a big difference. Physical activity contributes to weight loss especially when it’s combined with calories reduction. It’s really that simple….calories in and calories out.

    You Can Get Active!

    While exercise may seem intimidating at first, you don’t need special skills or training to ... Read More

  • Cheers to Good Hydration!

    05.31.2012 / Blog Posts Health and Wellness

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    Jane Jakubczak MPH, RD, CSSD, LDN; Redskins Nutritionist

    The fifth and final nutrition principle the Redskins Players apply during the Off Season Strength and Conditioning Program is to "Stay Hydrated"(review the 5 principles here). We'll talk about the importance of hydration for women, the effects of dehyrdation and how to tell if you are hydrated enough.

    As a sports dietitian, hydration is one of my favorite topics because it affects every aspect of a person's health and performance. Better yet, small changes have instant returns! Redskins players are well aware that dehydration significantly affects performance ... Read More

  • Looking to Get Fit? There's An App for That!

    05.29.2012 / Blog Posts Health and Wellness

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

    It seems like there's a mobile app for just about everything now - so why not use them to help you get fit!

    Apps are a fast and convenient way to keep track of calorie consumption and exercise. We all carry our phones everywhere we go, so having fitness apps loaded on them makes it even easier to keep ourselves in check. I use an app to keep me honest with my calories because portions can get out of control very easily. I have listed a few of my favorite ... Read More

  • How to: Spring Clean Your Diet!

    05.21.2012 / Blog Posts Health and Wellness

    AP Photo

    For the past few weeks, the Redskins team nutritionist has led WOW members through five nutrition principles - especially important for Redskins players participating in the off-season strength and conditioning program. For a quick review, the five principles are:

    - Eat breakfast
    - Refuel 5-6 times per day
    - Consume a post-workout recovery beverage/snack
    - Eat a "clean" diet

    - Stay hydrated

    Now onto principle four! For a better review of the 5 nutrition principles of the Redskins OSSCP, click here.

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

    The fourth dietary principle practiced by the players during the offseason program is ... Read More

  • Exercise the Stress Away

    05.18.2012 / Blog Posts Health and Wellness

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

    People who exercise regularly will tell you they feel better. Some will say it’s because chemicals called neurotransmitters, which are produced in the brain, are stimulated during exercise. Since it’s believed that neurotransmitters mediate people’s moods and emotions, they can make you feel better and less stressed.

    While there is no scientific evidence to conclusively support the neurotransmitter theory, there is plenty to show that exercise provides stress-relieving benefits. We all lead very busy and stressful lives. We stretch ourselves so thin that we don ... Read More

  • Think Jump Rope is Just for Kids? Think Again!

    05.15.2012 / Blog Posts Health and Wellness

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

    Remember the song “Not last night but the night before, twenty-four robbers came knocking at my door”? Those were the days; when playing hopscotch, jumping rope and playing on the monkey bars were the best part of the day!

    While hopscotch and monkey bars may no longer make up your daily activities, jumping rope could be. Not only is it a great cardiovascular alternative to the usual aerobic workout, jumping rope can increase body awareness and develop better hand and foot coordination.

    In fact, I use jump ... Read More

  • Refueling Post-Workout: An Unexpected Protein Boost to Enjoy!

    05.09.2012 / Blog Posts Health and Wellness

    AP Photo

    This week we take a look at the 3rd dietary principle of a strong Off Season Strength and Conditioning Program; Post Workout Recovery (see past health and wellness posts for the first two principles!). I am pleased to introduce you to a University of Maryland dietetic students who knows a few things about the importance of recovering after a workout: Sooyoung Uhm is not only an up-and-coming dietitian but is a certified group fitness instructor as well and is our guest nutrition blogger this week.

    Stay Healthy!
    - Jane Jakubczak MPH, RD, CSSD, LDN; Redskins Team Dietitian

                                  Refuel Post-Workout ... Read More

  • Finding Your Inner Superstar Athlete

    05.02.2012 / Blog Posts Health and Wellness

    AP Photo

    Becoming a marathon runner may seem like a daunting task to many (we can't event imagine running a half-marathon, but that's just us)! Whether you frequent the 5K circuit or prefer racing the treadmill clock instead, there's an inner athlete waiting to be unleashed inside all of us. WOW's contributing personal trainer reveals some tips to help you become a super star in whatever you set out to do!

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

    I want to start off by saying that I attended the WOW Draft Event on ... Read More

  • Snacking isn't just for kids! How to Optimally Fuel for your Busy Lifestyle

    05.01.2012 / Blog Posts Health and Wellness

    AP Photo

    Jane Jakubczak MPH, RD, CSSD, LDN Team Sports Dietitian

    The second dietary principle I promote with the Redskins Players to maximize their off season strength and conditioning program is a principle WOW members have heard me discuss many times before. Read on to learn how to optimally fuel your body for your busy lifestyle!

                           "Re-fuel 5-6 times a day"

    The body functions best with a slow infusion of nutrients and energy. Our busy lifestyle however, does not support this pattern naturally, requiring us to plan and schedule refueling. You would never consider driving across the country without stopping ... Read More

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