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  • Vegetarian Beware -- 6 Common Nutrition Deficiencies

    05.17.2013 / Blog Posts Health and Wellness

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    I am happy to welcome back Christine Turpin for Part 2 of the Vegetarian Athlete.  Visit last week’s blog for Part 1.  The nutrients Christine discusses below are important whether you are a vegetarian or not.

    Thanks to Christine for helping WOW Members be the healthiest fans in the NFL! 

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

    Vegetarian fitness enthusiasts can achieve a high level of performance and adequate nutrition intake through proper planning.  Nevertheless, those who eat strictly plants (vegans) may be at risk for certain deficiencies.

    IRON:  This nutrient is part of ... Read More

  • The Benefits of High-Intensity Interval Training

    05.06.2013 / Blog Posts Health and Wellness

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

    Looking for a way to add variety to your exercise plan while taking your fitness to the next level?

    High-intensity interval training (HIIT) is a cardiorespiratory training technique that alternates brief speed and recovery intervals to increase the overall intensity of your workout. HIIT is used by athletes and everyday exercise enthusiasts to reach performance goals and enhance fitness and well-being.

    How does it work?
    Most endurance workouts, such as walking, running, or stair-climbing—are performed at a moderate intensity, or an exertion level of 5-6 on a ... Read More

  • How To Spring Clean Your Fitness Routine

    05.01.2013 / Blog Posts Health and Wellness

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    With the change in season comes the opportunity to change the way we think about getting and staying active. Check out these tips for making the most of your workouts this spring.

    1. Walk Out the Front Door

    One of the best ways to capitalize on the change in seasons is to get outside and enjoy the world as your playground. Think of your neighborhood or nearby park as a means to explore nature and get some fresh air, and burn some calories while you’re at it.

    Outdoor activities such as walking, running, hiking and cycling can ... Read More

  • Commonwealth Orthopaedics: Pregnancy-related Hand Problems

    04.29.2013 / Blog Posts Health and Wellness

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    During pregnancy, alterations in your body chemistry and the mechanical compression of the uterus on a major vein in your body can lead to changes throughout the body. These changes can result in several conditions that can cause problems in your hands and wrist and can also cause numbness, pain, and even masses to develop. This blog will address carpal tunnel syndrome.

    Carpal Tunnel Syndrome

    Inflammation and swelling in the lining of some of the tendons in the wrist can lead to compression of the median nerve, a nerve that passes through the wrist. This can lead to ... Read More

  • Eat Plants To Fuel - The Vegetarian Exercise Enthusiast

    04.26.2013 / Blog Posts Health and Wellness

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    I’m happy to welcome back guest nutrition blogger Christine Turpin this week to share with WOW members the benefits of Vegetarianism. 

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

    Who is a stronger athlete - the vegetarian or the omnivore?  Studies indicate a diet fueled by vegetables is not an inferior eating plan and should not hinder exercise performance if you are careful to get all the nutrients your body needs. 

    Are you skeptical?  It should help to know vegetarian triathlete, Dave Scott, has earned six Iron Man Champion titles all while eating plant based foods ... Read More

  • Commonwealth Orthopaedics: Stress Fractures

    04.19.2013 / Blog Posts Health and Wellness

    AP Photo

    One of the most common injuries in sports is a stress fracture. If you’ve started a New Year’s resolution to exercise more, you may be prone to a stress fracture if you increase your activity too quickly. Categorized as an overuse injury, stress fractures occur with bone overloading and muscle fatigue such that they are unable to absorb added shock. Eventually, the overloaded bone develops a tiny crack called a stress fracture.

    Stress fractures often are the result of increasing the amount or intensity of an activity too rapidly. They also can be caused by the ... Read More

  • Preparing for the Upcoming "Season"

    04.12.2013 / Blog Posts Health and Wellness

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

    It’s that time of year again; the players are getting ready to return to Redskins Park to begin their preparation for the 2013 football season. Preparation for the players begins with strengthening and conditioning their bodies, building the foundation needed to withstand grueling training camp and a long competition season ahead.

    Each year I appreciate the fact that this is also the time of year when many of us are beginning our own preparation for the season - swimsuit season that is!

    As WOW members, I thought we ... Read More

  • My March Madness Ends!

    04.09.2013 / Blog Posts Health and Wellness

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

    Even though there is still basketball being played, my "March Madness" is over.

    It was so much fun trying new classes and getting back into some that I haven’t had time for. I tried to take a wide variety of classes so that I could challenge myself and maybe find something new to pursue. I visited my parents in Florida in March so I tried a couple classes at the Gold’s Gym in their area. When I go on vacation, I always like to try out ... Read More

  • Commonwealth Orthopaedics: Overuse Injuries in Baseball/Softball

    04.01.2013 / Blog Posts Health and Wellness

    AP Photo

    With Opening Day earlier this week and spring sports upon us, Commonwealth Orthopaedics takes a look at overuse injuries in baseball and softball...

    According to the American Orthopaedic Society for Sports Medicine, injuries in young athletes are on the rise, but elbow and shoulder injuries are reaching epidemic proportions. 

    Thousands of children are seen each year for elbow and shoulder pain due to overuse. Overuse injuries can be prevented. To read more about prevention and treatment of these injuries, go to Commonwealth Orthopaedics blog at http://blog.c-o-r.com/2012/04/26/overuse-injuries-in-baseballsoftball/.

    Kevin Sumida, MD; Commonwealth Orthopaedics ... Read More

  • Commonwealth Orthopaedics: Sports-related foot and ankle injuries are on the rise

    03.22.2013 / Blog Posts Health and Wellness

    AP Photo

    Sometimes there is a rush to play after many foot and ankle injuries due to lack of knowledge about the different injuries by the athlete, coaches or even family members. There is always the assumption that the injury is a minor “sprain” that does not need any medical intervention. 

    However, we have now learned that each injury should be evaluated individually and that the athletes should wait until the injury is healed before returning to play. In addition, physical therapy and stretching is an important aspect of rehabilitation after an injury. This is especially the case with ankle ... Read More

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