GWU Weight Management and Human Performance Lab

Offering the most comprehensive array of weight management and athletic performance testing services in Northern VA.

Mission: We provide nutrition plans that are customized to your individual metabolism and physiology. Testing services include DXA for body composition and bone density, and Resting Metabolic Rate. Book your appointment online here: https://vstc.youcanbook.me/

youtube.com

[email protected] Fitness Testing at the GW Weight Management and Human Performance Lab

What we do at the lab!
https://youtu.be/OOwZjSbOis0

[email protected] Fitness Testing

youtube.com

What BMI doesn't tell you about your health

Great video on why BMI is only a small piece of your picture! Do NOT use BMI to determine your ideal body weight and do not use it as your only source of assessment. Body fat tests give you a more thorough picture of how your weight is comprised. Look for a familiar face in this video!
https://youtu.be/z_3S2_41_FE

The way we define obesity is flawed. Read more about BMI's flaws on Vox.com: http://bit.ly/2nxeQ2U The body mass index, better known as BMI, is a measure of ...

VeloFit Physical Therapy

New Blog Post Up! One question I get all the time from people who are training is "what do I eat and when do I eat it?" Stephanie Dacko Mull of GWU Weight Management and Human Performance Lab who is a Board Certified Specialist in Sports Dietetics writes on nutrient timing for exercise recovery. Optimizing those gains after workouts are vital to reap the benefits of your hard work. Click the link and share!

motivrunning.com

Is a Low-Carb, High-Fat Diet Best for You? | Motiv Running

A great article written by a dietitian colleague of our's addressing high fat, low carb eating for endurance athletes.
https://www.motivrunning.com/nutrition-for-runners/low-carb-high-fat-diet-best/

motivrunning.com A low-carb, high-fat diet has worked well for some runners.

washingtonian.com

24 Healthy, Nutritionist-Approved Lunches You Can Find at Chipotle, Subway, Panera, and More

This article was written by a dietitian colleague of our's. It supports our message that regardless of where you are, you can find something to eat to align with your food preferences and calorie/macro goals! An added bonus to the food options in this article is that budget was considered.
https://www.washingtonian.com/2017/07/10/24-healthy-nutritionist-approved-lunches-chipotle-subway-panera-dominos-sweetgreen/

washingtonian.com And they're all under $15.

washingtonpost.com

Perspective | Confused about what’s healthy? A new nutrition survey shows you’re not alone.

Who do you turn to for reliable information on nutrition? (hint, hint: it should be us!)
https://www.washingtonpost.com/lifestyle/wellness/confused-about-whats-healthy-a-new-nutrition-survey-shows-youre-not-alone/2017/05/15/ad75f7e2-367e-11e7-b4ee-434b6d506b37_story.html?utm_term=.9e541eba7206

washingtonpost.com Despite (or perhaps because of) a flood of information, Americans get a failing grade in nutrition literacy.

Our approach works for teen athletes too! Our 17 year old female client is a track and field athlete who is trying to manage high triglyceride levels. In just 8 weeks, she lost 9 lbs of fat and gained 2 lbs of lean body mass. Her primary goal is to get healthier but as a bonus she is a faster and stronger athlete! We are not having her track her food. She is following a general macro balance at meals and snacks that fits her needs and fuels her activity.

For anyone in the DC Metro area who is interested in "FAD-FREE" weight loss!

eventbrite.com

GW Strength and Conditioning June Webinar

https://www.eventbrite.com/e/gw-strength-and-conditioning-june-webinar-tickets-34333684976

eventbrite.com Hear from Dr. Todd Miller, the Program Director of GW Master of Science in Strength and Conditioning. Learn how this program can help you acheive your goals in the field of exercise science! During this webinar you will hear about admissions requirements, curriculum, and the goals of our program. ...

For those in the DC Metro area. Please share!

Tune in to the Miller Method today at noon EST!

greatist.com

34 Surprisingly Delicious High-Protein Smoothie Recipes

So many of our clients enjoy a smoothie in the morning but it's very easy for a smoothie to be nutritionally imbalanced. This site has some great flavor suggestions but we are going to encourage you to do the following:
-minimize added fats (avocado, hemp, flax, coconut, peanut butter, and chia seeds)
-mix in significant sources of protein (Greek yogurt, protein powder, meal replacements powders)
-include fiber-containing carbohydrates such as oats and fruit
-veggies or greens powder can be included per your preference for a nutrient boost
https://greatist.com/eat/high-protein-smoothie-recipes

greatist.com With eight or more grams of protein and minimal ingredients, these drinks are perfect for a quick boost any time of day.

Subscribe and share!

abcnews.go.com

Study links emotional feeding in children to emotional eating later in life

Just today we talked with a client who was given food as a reward when she was a child. Many of you can probably identify with that. Understanding that food is your nourishment and fuel will help you develop a positive and healthy relationship with food. This needs to be translated to your kids! Watch what you say and be sure the appropriate message about the purpose of food gets across to them.
http://abcnews.go.com/Health/study-links-emotional-feeding-young-children-emotional-eating/story?id=47019917

abcnews.go.com A new study suggests that comforting children with food may be problematic.

usatoday.com

Here's what happens to your body when you walk those recommended 10,000 steps

Lifestyle activity is so important!! Set an alarm, if needed, so you get up and walk every hour.
https://www.usatoday.com/story/tech/nation-now/2017/04/14/what-happens-to-your-body-when-you-walk-10000-steps-health-fitness/99681306/

usatoday.com Even if you don't have a fitness tracker like a Fitbit, you've probably heard that you should strive to take 10,000 steps a day.

chicagotribune.com

Ask yourself the real reason you want to lose weight

We say this constantly - if you want to be different/better/healthier, then you must change something. The motivation to change must be intrinsic. It has to come from within you. It's the only way it will be a sustainable change.
http://www.chicagotribune.com/lifestyles/health/sc-weight-loss-main-health-0503-20170428-story.html

chicagotribune.com We know how to lose weight: reduce calories and increase movement. Yet we don't do it. Or if we do, we gain it back. What's missing is your answer to why you want to lose.

greatist.com

13 Meal Delivery Companies So You Never Have to Go to the Grocery Store

More of our clients are using a meal delivery service but too many ger wrapped up in the meal descriptions. You have to look at the nutrition information of the meals. Many are very high in fat anf low on carbohydrate. Yoi can try making special requests and modifications so the meals can fit your needs!
http://greatist.com/health/companies-healthy-home-cooking

greatist.com Take the stress out of cooking with these meal delivery companies that send food right to your door.

The Miller Method

A great story from our client Lenore! For those of you who grew up in the 80s, listen to the end!

Need some visual cues to learn portions? Here are two resources for you that may help!
http://www.webmd.com/diet/printable/portion-control-size-guide

[04/21/17]   FREE DEXA!!
DC METRO AREA ONLY

Dear prospective participant,

Researchers in the Department of Exercise & Nutrition Sciences are working with Computer Science faculty to develop a three dimensional scanning system using Microsoft XBox Kinect to accurately estimate a person's percent body fat. The main testing session should last around an hour and half and involve a DEXA x-ray scan to assess body fat, a measurement of body volume with a BODPOD, girth measurements with a tape measure and finally scanning with the XBox Kinect cameras to make your 3D avatar.

We are looking for volunteers between the ages of 18 and 55 that are interested in learning about their percent body fat and muscle mass. We specifically need volunteers that have a body mass index (BMI) between 28 and 40. If you are unsure about how to calculate your BMI, then you can visit the NIH BMI Calculator to find out your body mass index. If you meet the requirements and participate in the study, then you could receive up to $300 worth of incentives!

Participant Incentives:
· Free DEXA body fat scan (precise test to determine percent body fat, lean muscle mass, and bone density)
· Assessment of hydration status and body water content
· See yourself as a 3D avatar!
· Amazon.com gift card to thank you for your time
If interested, then please email the AVATAR research team at [email protected].
Please do not reply to this post, but email our research team directly.
Principal Investigators: Dr. Geoffrey Hudson (EXNS) and Dr. James Hahn (CS)
This study has been approved by the Office of Human Subjects Institutional Review Board (IRB #041533).

Thank you,
Geoffrey Hudson, PhD

[04/20/17]   The researchers are suggesting that focusing on the quality of what you are eating will improve your weight loss efforts. We see and hear about this trend with all of our clients. Focusing only on diet quality will not support positive body composition changes (fat loss, muscle gain), and you have to know what quantity of food works for YOU.
https://www.eurekalert.org/pub_releases/2017-04/uoia-pnl041817.php

blogs.scientificamerican.com

The "True" Human Diet

The premise of the Paleo diet is based on a philosophy, not science. We like to blend your preferences of what to eat with the science of how much to eat. You figure out one end of the equation and we figure out the other.
https://blogs.scientificamerican.com/guest-blog/the-true-human-diet/

blogs.scientificamerican.com From the standpoint of paleoecology, the so-called Paleo diet is a myth

Timeline Photos

buzzfeed.com

Make Yogurt Bark 4 Ways For A Frozen Summer Treat

Need a new snack idea? Try these Greek yogurt treats!
https://www.buzzfeed.com/mercedessandoval/make-yogurt-bark-4-ways-for-a-frozen-summer-treat?utm_term=.kkk3358YQ#.pdJKKLMgk

buzzfeed.com High in protein, low in sugar!

ylmsportscience.com

A Coach’s Dozen: An Update on Building Healthy, Strong, and Resilient Young Athletes

For all of our friends who have young athletes at home!

ylmsportscience.com Visit the post for more.

healthyforgood.heart.org

Portion Size Versus Serving Size

Portion vs serving - critical to understand!!! A portion indicates nutritient content in a specific volume. A serving is what you consume. You need to understand both in order to accurately track what you consume.
https://healthyforgood.heart.org/Eat-smart/Articles/Portion-Size-Versus-Serving-Size

healthyforgood.heart.org Sometimes the portion size and serving size are the same, but sometimes they are not. Over the past few years portions have grown significantly in restaurants, as has the frequency of Americans eating out. Learn how much to put on your plate to help control how much you eat.

Head to the Miller Method page today at noon!

Cooking at home tonight? It's likely cheaper and healthier, study finds: Consuming more fast foods was not linked to lower income or less education

Cooking at home puts you in more control of what you are consuming. If you don't have time to cook a full meal or if you failed to plan for anything, you can easily find pre-cooked items at your local grocery store that are nutritious. Most stores have grilled chicken, rotisserie chicken, cooked and packaged pasta, fresh or steamable veggies and microwavable potatoes. This is a better option than fast-food or a restaurant meal.
https://www.sciencedaily.com/releases/2017/03/170314150926.htm

sciencedaily.com People who cook at home more often, rather than eating out, tend to have healthier overall diets without higher food expenses. Lack of time often prevents people from preparing their own nutritious meals. People with larger households and more children were more likely to cook at home. Income and ed...

washingtonpost.com

The health hazards of sitting

The latest research suggests the average American greatly underestimates how long they sit during the day. The estimated average is now 14 hours per day and even 1 hour of exercise cannot undo some of the damage. So what can you do about it? Get up and move as often as you can throughout the day, every hour if possible. Standing helps but moving is better. Here is a good review on the damage of sitting and some tips to manage:
https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/

washingtonpost.com We know sitting too much is bad, and most of us intuitively feel a little guilty after a long TV binge. But what exactly goes wrong in our bodies when we park ourselves for nearly eight hours per day, the average for a U.S. adult? Many things, say four experts, who detailed a chain of problems from…

The Miller Method

YOU MUST MEASURE RMR AND BODYFAT! The picture on the left is an output of my resting metabolic rate test, showing that I burn 2370 calories at rest. I also know based on food tracking logs and bodyfat testing that I will slowly lose fat and retain or gain muscle if I eat an average of 2700 calories per day. On the right, is the output from an online calculator from a reputable site that gives me a recommended calorie intake based on my age, gender, height and weight. It says that in order to lose weight I should be eating between 1650-1850 calories. It also says my "healthy weight range" is 132 to 178 lbs (based on BMI). If I were to follow these guidelines, I would be starving, would lose huge amounts of muscle, my RMR would plummet, and number of calories I could get away with eating would be so low it would be unsustainable. It wouldn't take long for hunger to catch up to me. I would start eating much more, and in the presence of a slower metabolism, I would rapidly gain fat. Furthermore, my increased hunger would likely remain until my muscle mass got back to normal, meaning I would be overeating until that occurred. The end result would be that I would end up fatter than when I started. Stop relying on online calculators. Get serious about getting results and get tested!

We practice what we preach and measure our RMR and body composition to trend changes. It's the best way to assess how many calories our bodies need! Anyone want to guess how fast Todd's RMR is?

psychologytoday.com

Five Strategies for Overcoming Emotional Eating

Food is your fuel and nourishment. It doesn't fulfill emotional voids or needs. This article has some great tips for managing emotional or stressful eating habits.
https://www.psychologytoday.com/blog/shrink/201206/five-strategies-overcoming-emotional-eating?amp

psychologytoday.com Emotional eating is one of the biggest barriers to weight loss

consumer.healthday.com

This is a large study verifying just how misleading food labels can be. Remember our advice - never select foods based on what you see on the label. Flip the item over and look at the serving size, and the grams of total fat, total carbs and protein. Ensure the calories are worth it and make the item fit your macro goals.
https://consumer.healthday.com/kids-health-information-23/adolescents-and-teen-health-news-719/foods-labeled-healthy-may-hide-unhealthy-secrets-720747.html

consumer.healthday.com

Reasons to Smile

Just in case you haven't already seen this today, here are the 7 stages of dieting via Friends. It's so funny but may hit home for too many of you. Working with us will NOT put you on a diet. There is no restriction. There is nothing off limits. You learn how to fit the foods you like into your plan so you meet your needs. It's not a diet - it's a macro puzzle!

This is actually me 😂 😂 😂

washingtonpost.com

Does ‘false hope syndrome’ make it hard to lose weight?

In order to change, you MUST have realistic and appropriate expectations. For fat loss, you need to have a strategic plan which includes having your body composition and metabolism measured before implementing your nutrition plan. These specifics are critical to long-term success and expectation management. Otherwise you are taking a holistic approach which may work. But wouldn't it ease your anxiety and stress by starting with a plan that is tailored to you and based on scientific strategies?
https://www.washingtonpost.com/national/health-science/does-false-hope-syndrome-make-it-hard-to-lose-weight/2017/03/17/cbb7a038-ea30-11e6-80c2-30e57e57e05d_story.html?utm_term=.dadad4de6755

washingtonpost.com Why reaching self-improvement goals is so hard, and what you can do about that.

The Miller Method

Stop blaming carbs!

NationSwell

Everyone can make real, positive change. Watch how David Vobora helps wounded warriors.

#Upstanders

[03/18/17]   Conveniently located at Rt 7 and Loudoun County Parkway. Come see us!

The Miller Method

If you're in the NOVA / DC Metro area, we can help you too!

Live client testimonial with Katie!

The Miller Method

All about protein powders!

All about Protein Powder!

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44983 Knoll Sq
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20147
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