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/

So great to be working with Lesli Foster from WUSA!

This post is about not judging a book by its cover. Four weeks ago, I embarked on a story/journey that involves tackling weight loss through a customized plan with a body scan and metabolism test. What it revealed is that I am considered #SkinnyFat.

To my surprise, the scan determined that I have 35% body fat. That is very high and can lead to other health issues if I don’t get it in check.

So, how did a vegetarian who is gluten free with digestive issues end up with such an imbalance? Good question. And it’s one I’m seeking answers to thanks to a dynamic team at the GW Weight Management and Human Performance Lab lead by Dr. Todd Miller and Dietitian Stephanie Mull.

I hope that what I learn will help you in your quest for better health and well-being.

I am changing my diet (which is hard because I love nuts and avocados - which are both high in fat), tracking everything I consume and doing a regimented strength training program 3xs a week.

I’m inspired by how many of you have reclaimed your health and I look forward to better days ahead too. Oh... and big paradigm shift in this plan. No scales ⚖️... @wusa9

Testimonial Time! While we love seeing improvements in body composition and metabolism, we take extra joy in seeing the shifts in people's mindsets and relationships with food. Because we know if we can improve those two things, then the body changes will happen easier! Check out what our 42 year old female client had to say recently:

"Today I had a new personal best at the gym and deadlifted 193 pounds! I am definitely getting stronger, so hopefully my next dexa scan will show muscle gain. My clothes are fitting much better, with some old favorites wearable again. And overall, I feel great. I love that I am getting better results with less time working out. While I am curious as to what the scan will show, I don't even care that much because I feel so much better than I did a few months ago. My food and exercise right now feels very sustainable. I greatly appreciate you helping me find the right balance for me."

We want to help you get ready for summer! Don't wait to sign up for our 8 week Summer Slimdown! Register at: https://goo.gl/zx3KhQ

Webinar Series | Villanova University

Interested in learning about metabolic adaptation? Todd and Stephanie will be sharing their knowledge and experience as part of Villanova University's COPE program in a FREE webinar on Wednesday 2/6 at 12 PM EST. Register here!
https://www1.villanova.edu/villanova/nursing/centers/obesity/webinar_series.html

www1.villanova.edu Standard interventions for weight loss include dietary calorie restriction and an increase in cardiovascular exercise but do not typically include a strategy for preserving metabolic rate during weight loss. Using weight as the primary measurement tool for success and compliance increases the risk o...

play.google.com

Tackling Weight Loss - Healthy You

play.google.com For many, the new year provides a perfect opportunity to start over or try something new in your life. But do New Year’s resolutions work? In today’s episode, we speak with Todd Miller, director of the Weight Management and Human Performance Lab at GW’s VSTC, and Stephanie Mull, a dietician at...

The Miller Method

Genetic testing now available at our lab! Schedule your appointment here! You do not have to be a current client to take advantage of the service.
Https://vstc.youcanbook.me

Genetic testing for nutrition and fitness....take 3

GWU Weight Management and Human Performance Lab

For those of you in the DC Metro area!

For those in the DC area!

THERE ARE ONLY A FEW SPOTS LEFT for the 1st annual GWU Body Composition and Metabolism Workshop on 9/28! Don't miss out on the opportunity to learn how to utilize novel, cutting edge approaches to weight management. Dietitians will receive 5.5 CEUs and lunch is provided! Follow the link below to see the full agenda!
https://calendar.gwu.edu/gw-body-composition-and-metabolism-workshop

mailchi.mp

1st Annual GWU Body Composition and Metabolism Workshop

1st Annual GWU Body Composition and Metabolism Workshop -

mailchi.mp Don't miss out on this great opportunity to learn from experts in the field of body composition and metabolism manipulation.  This workshop will provide you with a thorough understanding of nutritional and exercise strategies for maximizing fat loss while preserving or improving the metabolism.  D...

calendar.gwu.edu

GW Body Composition and Metabolism Workshop | University Calendar | The George Washington University

calendar.gwu.edu GW Body Composition and Metabolism Workshop

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…

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44983 Knoll Sq
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