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  • Super Foods for a Super You!

    11.01.2011 / Blog Posts Health and Wellness

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    I hope you’ve been enlightened this past week by keeping your food records! I encourage you to continue tracking your food choices and portion intake for the upcoming week and we will revisit the topic of "Portion Control" in my next blog.

    From time to time, I’d like to answer questions posted on WOW's Facebook page - so make sure you keep on leaving some! One reader recently posted, “What five foods should I make sure I include in my diet every day?”

    Although I encourage eating a variety of foods, five super foods I would ... Read More

  • Jump on the Bandwagon: Resistance Training

    10.26.2011 / Blog Posts Health and Wellness

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    For those times when you can’t make it to the gym, resistance bands offer an inexpensive and portable way to get a full-body strength training workout, at home or on the road. Below are a number of such exercises that can be performed with resistance bands to work different muscles throughout the body. Remember the importance of warming up for 5-10 minutes and to stretch as I wrote about in an earlier blog post!

    For beginners, it’s best to do one set of 12-15 repetitions of each exercise. Intermediate exercises (those who have been lifting weights ... Read More

  • The Power of Portion Control

    10.25.2011 / Blog Posts Health and Wellness

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    Now that our kitchens are stocked with healthy food choices, we will tackle the second principle of a healthy diet: Portion Control. Also check out Jane's previous blog for a summary of the three principles of a healthy diet!

    The Power of Portion Control

    The most blatant example I’ve experienced with the power of portion control happened to be a Redskins player several years ago. As the Redskins team dietitian, this player approached me to proudly report he had lost 40 pounds in the past four months by making only one single change in his diet ... Read More

  • Good to the Core

    10.18.2011 / Blog Posts Health and Wellness

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    Did you know the core is more than just abs? Our contributing trainer, Becky, teaches us all of the core muscles and how to best hit them at the gym - or better yet, at home!

    The core is more than just abs.

    Many people I come across at the gym are concerned about making their core stronger. They know they need to, but don't really know why. Currently, there is a lot of buzz around core training in the fitness world and it has gained the attention of gym-goers everywhere.

    Most think the core is the abdominal ... Read More

  • Smart Choices with Oils and Sweets

    10.18.2011 / Blog Posts Health and Wellness

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    Welcome back to the WOW Nutrition Corner with the Redskins team dietition Jane Jakubczak! Don't forget to post any questions you may have for her in the comments section below. Missed Jane's last nutrition post?  Click here.

    We are approaching the end zone of our grocery shopping excursion and are now at the top of the food pyramid - Fats and Sweets - perhaps the last and trickiest stop in the store! Oils and Sweets offer both benefits and possible detriments to your health. Here's how to enjoy these foods AND maintain a healthy diet.

    So, where ... Read More

  • Warm Up to Work Out - Here's Why!

    10.11.2011 / Blog Posts Health and Wellness

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    Suppose you were told to add an extra five to ten minutes to each of your workouts to prevent injury and lessen fatigue. Would you do it?

    Most people would say yes. Then they might be surprised to learn they already know about those extra minutes, which are called a warm up. If done correctly, a little pre-exercise warm up can have many benefits to your workout and overall health.

    By my observations in the gym, most people don’t warm up or do a proper warm up. It could be one of the most important aspects of ... Read More

  • Smart Choices in the Meat and Seafood Aisle

    10.10.2011 / Blog Posts Health and Wellness

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    Our grocery cart is filling up quickly! So far we have a variety of colorful fruit and vegetables, calcium-rich low fat dairy and fiber-rich whole grains (missed the last nutrition post? click here).

    This week we will spend some time in the meats, poultry and seafood sections of the grocery store - an area that offers an abundance of important nutrients!

    - Beef -

    As the team dietitian, the Redskins players often worry I will take their red meat away. I assure them if they make smart choices when it comes to red meat, it can be part of a performance ... Read More

  • Strength Training 101

    10.04.2011 / Blog Posts Health and Wellness

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    Hi Ladies! It's Becky again, here to bring you another fitness tip.

    As a professional personal trainer, I often hear how women don't want to lift weights because they don't want to get too big and bulky. I used to be one of those women, fearing my legs would resemble tree trunks if I lifted weights. However, you don't need to be a body builder to benefit from strength training.

    In fact, a well-designed strength training program can have many benefits for women! Here are a few of them:

    - Increased strength of bones, muscles ... Read More

  • Power of the Grain: Smart Carb Choices

    10.04.2011 / Blog Posts Health and Wellness

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    Welcome back to the WOW Nutrition Corner with me, Jane, the Redskins team dietician!

    I hope your trip to the grocery store last week was inspiring. I’d love to hear how you met your goals or the challenges you experienced- use the comment box at bottom to share!

    Let's continue our tour through the grocery store by entering one of the most confusing and controversial areas in the world of nutrition; carbs. I get more questions, including those from Redskins Players, about this topic than anything else - probably because mixed messages regarding this important macronutrient are ... Read More

  • Smart Food Choices Start at the Store

    09.27.2011 / Blog Posts Health and Wellness

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    Welcome back to the WOW Nutrition Corner ladies! This is our second installment from the Washington Redskins Team Dietitian, Jane Jakubczak. In case you missed it, Click Here to see Jane's first post. Enjoy!

    Whether your dietary goals include losing weight, enhancing athletic performance, increasing energy level or recovering from illness, a smart nutrition plan starts with the foods you choose in the grocery store.

    I tell my clients, including the Redskins players, the foundation of one’s nutrition plan is built inside the grocery store. I’ve taken groups of Rookies on shopping tours for a ... Read More

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