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  • Veggies on the Grill: A Sweet Taste with a Powerful Nutrition Punch

    07.08.2013 / Blog Posts Health and Wellness

    AP Photo

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

    As Wow members, you have supported me in several dietary goals I’ve made this year (yes, even dietitians can improve their diets :o).  Remember my adventure with Kale?  And last week I strived to give my oven a rest for the summer and include more cold grain salads? Thanks Jenn for your important question on gluten free grains (check out the comment section from last week).

    This week I am taking my typical steamed vegetable habit out onto the grill.  One of the benefits to grilling veggies ... Read More

  • Commonwealth Orthopaedics: Growth Plate Injuries

    07.02.2013 / Blog Posts Health and Wellness

    AP Photo

    Growth plates are the softer parts of a child’s bones, where growth occurs. Located at each end of a bone, they regulate and determine the length and shape of the mature bone. They are the weakest link in a child’s developing skeleton – sometimes even weaker than surrounding ligaments and tendons. Because they are so fragile, an injury that would result in a minor joint sprain for an adult can cause a growth plate fracture in a child.

    Growth plate injuries typically occur when a child has a fall, a twisting injury or other traumatic event. Monkey ... Read More

  • How to Choose the Best Group Exercise Classes for Your Fitness Goals

    06.21.2013 / Blog Posts Health and Wellness

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    If you don’t have a specific wardrobe item in mind, wandering between the racks in your favorite department store can be completely overwhelming. Similarly, reading through the descriptions on a group fitness schedule can quickly become a blur of energetic adjectives and exclamation points, making it impossible to decipher the best class for you if you don’t have a specific exercise goal you’re trying to achieve.

    Any savvy shopper will tell you, the way to get the biggest bang for your buck is to have a clear idea of what you want before you walk ... Read More

  • Summer Light: Cool Meals for Hot Nights

    06.19.2013 / Blog Posts Health and Wellness

    AP Photo

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

    With the summer heat settling in and the air conditioning units kicking on, I decided instead of heating up the kitchen I would give my oven a vacation and look for some cold dinner ideas. 

    Quick, easy, tasty and of course healthy was the criteria.

    Since the dinner meal is when I get most of my daily requirement of vegetables, the recipes had to include an abundance of colorful produce.  I’ve had a goal of expanding the variety of grains and beans/legumes in my diet this ... Read More

  • Commonwealth Orthopaedics: Heel Pain in Children

    06.07.2013 / Blog Posts Health and Wellness

    AP Photo

    Injury to the growth plate of the heel, also known as Sever’s Disease, can be a common cause of heel pain in children and adolescents. It is rarely seen after the early teenage years as the foot is one of the first body parts to grow to full size. During periods of rapid growth, bones often grow at a faster rate than muscles and tendons. As a result, the Achilles tendon, which attaches to the back of the heel, can become tight and painful during exercise and sports. This condition usually responds well to conservative treatment measures ... Read More

  • Commonwealth Orthopaedics: Do You Need a Joint Replacement?

    05.27.2013 / Blog Posts Health and Wellness

    AP Photo

    As a total joint surgeon for the past 20 years, I have spent a great deal of time counseling patients with hip and knee arthritis who are considering their alternatives.

    The two most common questions patients ask me are:

    1. “Will I need a joint replacement?"
    2. “When should I have a joint replacement?"

    The first question is fairly easily answered. A good medical history, examination and simple x-rays can usually establish a diagnosis of arthritis. Given the progressive nature of arthritic diseases, these patients are potential candidates for joint replacement surgery.

    Of course, other treatment options for ... Read More

  • Vegetarian Beware -- 6 Common Nutrition Deficiencies

    05.17.2013 / Blog Posts Health and Wellness

    AP Photo

    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

    AP Photo

    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

    AP Photo

    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

    AP Photo

    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

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