Nutrition |

Shannon Miller
July 23, 2020
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What is Blood Testing and Why is it Beneficial to Health?

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Nutrition is a vast and surprisingly unknown field of science: it has been said scientists know more about space than the intricacies of the human body. Millenia of evolutionary history has shaped the physiology of our species and scientists are only scraping the surface of understanding how we function on a cellular level relative to…

Shannon Miller
June 25, 2020
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Client Perspective: 6 Ways to Create Structure & See Results

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Composition ID Washington, DC client, Monica, relied on one key component to drive her incredible results during quarantine: STRUCTURE. By intentionally planning workouts and meals each week, she was able to reduce body fat percent by 3% and increase muscle mass. Her advice to those struggling to get on track: educate yourself, find ways to…

Shannon Miller
February 20, 2020
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Client Transformation: Gina E., Washington, DC

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Gina E, Composition ID Washington, DC client, had just started her macro journey when she spoke to us about her first impressions with challenging but flexible protocol. Read on to learn about her first takes on counting macros and what she recommends to keep on track when starting a new nutrition plan. What nutrition plan…

Shannon Miller
February 6, 2020
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Client Transformation: Gigi, Arlington, VA

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Composition ID Arlington, VA client, Gigi, tried several approaches to change her body composition until finding what works best for her body, and shifting her mindset to transform her lifestyle – which in-turn transformed her body. By relying on data and staying realistic and motivated, she dropped 11lbs of fat and gained muscle – and…

Shannon Miller
December 27, 2019
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Client Transformation: 2019 Fall Fat Loss Challenge Winner, Courtney V.

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Arlington client and 2019 Fall Fat Loss Challenge winner, Courtney, transformed her body composition by partnering with Composition ID’s DEXA scanning, RMR testing, nutrition coaching services. Read on as she describes how she leveraged data and personalized support to reach her goals. Describe your body composition transformation journey and why you began. I’ve always been…

Shannon Miller
December 12, 2019
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Intermittent Fasting vs. Frequent Meals: What Does the Science Say?

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To eat (every 2-3 hours), or not to eat (at all, for hours)? That is the (huge) question. Fad diets can seem romantic, promising speedy results with the least amount of effort. But do they work, scientifically? Heather Huntsman, CSCS, Ph.D., explores two in particular: Intermittent Fasting and Frequent Meals. How does the science hold…

Shannon Miller
November 28, 2019
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No Time? No Problem. Last-Minute Healthy Thanksgiving Dishes to Save the Day

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The holidays are a rush. And we’re not just talking about traffic. When life gets in the way of planning “the big meal,” we’ve discovered five of the quickest (and healthiest) dishes to balance tradition and your busy lifestyle. Shaved Brussel Sprout Salad What’s easier than throwing a pre-cut bag of shaved Brussel sprouts into…

Shannon Miller
August 29, 2019
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Is Buying “Organic” Really Worth It?

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There’s a never-ending debate in the nutrition world about whether organic products are “superior” to conventional products in terms of health. We all know buying organic can hurt our bank account a majority of the time, but do organic foods actually benefit our health, or are we better off sticking to non-organics (and saving our…

Shannon Miller
August 8, 2019
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From Plant-based to Paleo, Which Diet is Right for You?

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We’re flooded with diet plans that promise optimal health and weight loss, but how do you know if they are truly right for your body – and your goals? It’s hard to miss transformation stories on social media that show incredible results from a specific diet plan, but it’s important to know exactly what is…

Shannon Miller
August 1, 2019
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Top 5 Tips for Healthy Summer Travel

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For some, summertime brings anywhere from lavish vacations to weekend road trip escapes. Either way, stepping outside the norm of a routine while trying to maintain a nutrition and fitness plan can be challenging. We’ve devised five go-to tips to help keep you on track while traveling. Plan Ahead It may go without saying, but…

Shannon Miller
July 25, 2019
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Can I Build Muscle While I Sleep?

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Is it possible to build muscle without any effort (or…consciousness)? Heather Huntsman, Ph.D., CSCS, weighs in on two basic principles of muscle building rooted in research that could help you maximize lean muscle mass growth without lifting a barbell. As a scientist and a lifelong athlete who has tried just about everything to perform at…

Shannon Miller
July 11, 2019
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Client Perspective: “Eat Clean and Get Your Life Back”

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Richard Kelsey, Composition ID client based in the Washington, DC area had tremendous results physically and mentally after understanding his body composition and committing to a nutrition plan that eliminated processed foods. Read more about his inspiring transformation and words of advice for those starting on their own health and fitness goals. What is the…

Shannon Miller
June 20, 2019
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Guest Perspective: I Tried the “Carnivore Diet” and Here’s What Happened

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Candace Coclough, certified holistic health coach, certified personal trainer, keto advocate, and founder of Get Fit With Fat (formerly The Glow Getter), describes her journey experimenting with the “Carnivore Diet,” a nutrition plan that relies heavily on animal products. Follow along below to learn how the diet works and the results she observed with DEXA…

Shannon Miller
June 13, 2019
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Resistance Training vs. Cardio: How to Maximize Fat Burn

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Ever wonder what a scientist thinks about losing weight? Composition ID’s Scientific Contributor, Heather D. Huntsman, Ph.D., CSCS, discusses important factors about burning fat through resistance training and cardio, and what to focus on depending on your body composition goal. When it comes to exercise, the first question that many people ask is “what is…

Shannon Miller
May 16, 2019
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How to Stay Healthy During Ramadan

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Ramadan is a holy month of fasting for 1.2 billion Muslims worldwide. For 30 days every year, Muslims abstain from food and water from sunrise to sunset (approx. 15 hours per day). This can be challenging for many individuals in this population who follow exercise and nutrition protocols with body composition goals in mind. Learn…