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  • The Perfect Storm: Navigating Nighttime Eating Challenges

    12.06.2011 / Blog Posts Health and Wellness

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    Redskins nutritionist Jane Jakubczak answers one of your questions this week- tackling the myth behind nighttime eating. Be sure to leave your own nutrition questions in the comments sections below!

    “I work nights and it is hard trying to figure out how to eat now. When I get up around 9 p.m. I will usually eat cereal or something like that and mid-way a sandwich or something like that. In the morning is when I would have my dinner; meat, potatoes..... I guess you would say heavy food. I usually stay up about 4 hours after eating ... Read More

  • Helping Your Family Become More Active

    12.06.2011 / Blog Posts Health and Wellness

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    WOW's contributing personal trainer, Becky Johnson, shares her tips on tacking fitness together as a family in this week's nutrition post. Have your own fitness questions? Leave them in the comments section below!

    With the holidays upon us, there will undoubtedly be more family time- so let’s make it fun! However, what do you do when the people you love the most seem to be in a pattern of sedentary living?

    Sometimes I think my boys interact with Xbox more than me! Don’t get me wrong, they are active kids, but as parents we ... Read More

  • WOW Nutrition Corner: Timing is Everything!

    11.29.2011 / Blog Posts Health and Wellness

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    Welcome back to the WOW Nutrition Corner ladies! Be sure to leave any of your own nutrition questions in the comments section below to have them addressed in a future post. This week, the Redskins team nutritionist, Jane Jakubczak, discusses the third and final principle of healthy eating - meal and snack timing. You can also click here to review the first two healthy eating principles from Jane's previous blog posts.

    Often as a dietitian, I turn to the infant and toddler as an untarnished example of proper nutritional patterns. If you have spent any amount of time ... Read More

  • D.I.Y. Bootcamp

    11.29.2011 / Blog Posts Health and Wellness

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    What better way to burn off those Thanksgiving calories than a do it yourself boot camp routine? WOW's contributing personal trainer  and boot camp afficionado, Becky Johnson, breaks down the fundamentals and provides a routine that you can try out anywhere. Enjoy!

    Fitness boot camps never go out of style - and for good reason! The military inspired workouts burn serious calories. Boot camps are usually built on three fundamentals of training – cardio, strength and agility. They require little more than your body weight to get results. Fitness boot camp workouts can be more intense than other fitness ... Read More

  • Honor this Season’s Healthy Food Choice MVPs

    11.22.2011 / Blog Posts Health and Wellness

    Think you'll have trouble navigating Thanksgiving  for healthy choices this year? Think again. Redskins team nutritionist, Jane Jakubczak, breaks down the dinner table for WOW...

    Traditional Holiday fare can play a major role in a winning nutrition plan. The following is a list of foods that deserve the “Most Valuable Player” award at this time of year.

    Roast Beef. This choice is a solid source of protein, iron, and zinc. In the blood, iron carries oxygen to working muscles, and zinc speeds healing and injury recovery. Go for the extra point—trim visible fat before eating and go light ... Read More

  • Feel Your Fullness: Portion Control Part 3

    11.15.2011 / Blog Posts Health and Wellness

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    Welcome back to the WOW nutrition corner! Below is the last post of a three part series on portion control from the Redskins team nutritionist, Jane Jakubczak (Click here for a review of the three principles of a healthy diet). With Thanksgiving right around the corner, these tips may come in handy!

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    Our final blog on the Second Principle of a Healthy Diet focuses on our Fullness Signal. Last week, we worked on identifying non-hunger eating. This week, we will bring our attention to our level of fullness. This is often the more difficult exercise for my clients ... Read More

  • Holiday Fitness Survival Guide!

    11.15.2011 / Blog Posts Health and Wellness

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    WOW's contributing personal trainer, Becky Johnson, gives WOW members a little insight into surviving the holidays and how to keep up your fitness level...

    No, this isn’t a blog about how to keep your sanity while your in-laws and extended family invade your home for the holidays. But I will talk about surviving the holidays while keeping your fitness sanity!

    The holidays are quickly approaching, the days are getting shorter and the weather is getting colder. This is the time of year when people cut back on outside activities and trips to the gym…and start ... Read More

  • WOW Tailgating Recipe: Redskins @ Dolphins

    11.10.2011 / Blog Posts Health and Wellness Recipes

    Looking to amp up your Sunday tailgating? The Redskins team nutritionist, Jane Jakubczak, introduces us to her go-to chef for some healthier takes on tailgating favorites. On the menu this week - Cubano sandwiches with a side of sweet potato fries - perfectly themed as the team heads to Miami to take on the Dolphins this weekend. Enjoy!

    As the team nutritionist for the Washington Redskins, I am incredibly fortunate to have Chef Danette Segroves and Dinner Matters to help me make healthy, performance enhancing foods taste delicious! The compliance rate of the players following my nutrition plan increases exponentially when Danette ... Read More

  • The Great Weight Debate: Free Weights vs. Machines

    11.08.2011 / Blog Posts Health and Wellness

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    Wondering which one is better? WOW's contributing personal trainer, Becky Johnson, reveals the good and the bad that come with each exercise method.

    When it comes to strength training, there has been much discussion and debate over which method is more effective: machine-based exercises or the use of free weights (dumbbell exercises.) The reality is each has its own advantages and disadvantages.

    As a trainer, I like to incorporate a variety of equipment in my client’s strength training programs. One size does not necessarily fit all. The choice depends on your level of experience, your exercise ... Read More

  • Too Much of a Good Thing: Portion Control Part Two

    11.08.2011 / Blog Posts Health and Wellness

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    I often hear from my clients, “I eat healthy foods yet I can’t seem to lose weight, I don't understand why.” One of the most common reasons is they are consuming too much of a good thing!

    Portion control is key when it comes to managing one’s weight.

    The "Food Record" is the most powerful tool when it comes to weight control. Click here to see my previous blog on keeping a food record.

    Two important pieces of information your food records will reveal:

    1. Non-hunger eating
    2. Beyond-fullness eating

    In both cases you are ... Read More

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