Tuesday, February 23, 2016

Nutritional Therapy


Your nutritional guide to a healthier lifestyle!



     According to Healthy Eats, each medium zucchini provides 33 calories, 6.1 grams of total carbohydrates and 2.0 grams of fiber, which works out to only 4.1 grams of net carbs. Net carbs are the amount of carbs that your body can actually digest, and which can contribute to increasing your blood sugar levels. By comparison, a 2-cup serving of wheat pasta contains approximately 90 grams of carbohydrates. 


  1. DIET - One cup of zucchini has 36 calories and 10% of the RDA (Recommended Daily Allowance) of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating.
  2. LOWERS BLOOD PRESSURE - Along with magnesium, the potassium found in zucchini helps lower blood pressure. We all know if left unchecked, hypertension, or high blood pressure, can lead to arteriosclerosis (blood vessel damage), heart attack, stroke, as well as other serious conditions. Both the potassium and magnesium in zucchini may help alleviate the stress on the body's circulatory system.
  3. ANTI-INFLAMMATORY - Vitamins A & C not only serve the body as powerful antioxidants, but are also effective anti-inflammatory agents.  Along with copper found in zucchini, these vitamins deter the development of many hyper-inflammatory disorders, including  asthma, osteoarthritis and rheumatoid arthritis.
  4. HEART ATTACK AND STROKE PREVENTION - A one cup serving of zucchini contains over 10% of the RDA of magnesium, a mineral proven to reduce the risk of heart attack and stroke.  Zucchini also provides folate, a vitamin needed to break down the dangerous amino homocysteine, which, if levels in the body shoot up, can contribute to heart attack and stroke.
  5. CANCER PREVENTION - Because dietary fiber promotes healthy and regular bowel movements, the high amounts of fiber in zucchini also helps prevent carcinogenic toxins from settling in the colon.  Moreover, the Vitamins A and C as well as folate found in zucchini act as powerful antioxidants that fight oxidative stress that can lead to many different types of cancer.


     In my ongoing quest to healthy eating, I've discovered an easy recipe for this delectable delight that will not only satisfy your taste buds, but keep you on the track to health and wellness WITHOUT FEELING weighed down - with all the right ingredients your body needs!  I love making the 'pasta' using the Veggetti which you can find in Bed Bath & Beyond, T.J.Maxx, Walmart, Target or most leading houseware stores!

Makes 2 servings:

1 lb. Fresh Atlantic salmon
2 firm green zucchini
 (Prepare the 'pasta' using the Veggetti; set aside)
1/2 cup large finely chopped red onion
1/2 cup finely chopped garlic
2 cups chopped portabella mushrooms
1 cups chopped beefsteak tomatoes
3 tablespoons of Coconut Oil
Coconut Oil Spray
Mrs. Dash Table Blend/Original Blend Seasoning (to taste)

Bake the salmon at 375 degrees for 25-30 minutes. When done, cut into small pieces and set aside.
In a medium/large skillet, heat 2 tablespoons of coconut oil.
Add the onions and garlic, saute until onions are translucent, stirring frequently.
Once the onions are translucent, add the mushrooms, tomatoes and Mrs. Dash.
Continue to stir frequently combining all the ingredients - approximately 5-7 minutes, being careful not to 'overcook' the tomatoes.

Add the zucchini pasta to the ingredients slowly and spray a generous portion of coconut oil spray over the zucchini pasta, combining all the ingredients using a pair of tongs to mix for approximately 3-5 minutes. Add the salmon and mix thoroughly.

Serve immediately, topping with parsley as an added touch!!  Enjoy!!



     Vitamins are essential for our every day and long term health.  More importantly, knowing where to get them from food sources makes healthy living much easier. Vitamin supplements are okay as well, but wouldn't it be great to just know that when you eat a certain food, it is giving you the required vitamins (and/or minerals) your body needs - without having to spend extra money on a supplement?   'Listening' to your body when you introduce certain foods to your nutrition or 'diet' will help you get a better understanding of what you can and cannot tolerate.  By 'listening', I mean once you eat a certain food, see how your digestive system takes it, as well as an overall feeling in your body. 'Hmmm, did that just give me a headache'...or 'My stomach feels bloated after I ate that'...or 'That went down smooth'. This way, you'll know immediately if this food source is for you.  Remember, just because it's good, doesn't necessarily means it's good FOR YOU!

There are a plethora of vitamins, but let's begin with some basic ones. (VITAMINS A, BIOTIN and C)   We will delve more deeply into others a bit down the road.

VITAMIN A (retinol and betacarotene)
Recommended Daily Allowance (RDA)- 800 mcg (micrograms)
EFFECTIVE FOR:  Healthy skin, inside and out, protecting against infections, antioxidants and immune system booster; protects against many forms of cancer. Essential for night vision. 
DEFICIENCY SYMPTOMS: Mouth ulcers, poor night vision, frequent colds or infections, dry flaky skin, dandruff, thrush and diarrhea.
WORKS well with zinc.  Vitamin C and E help protect it.

Tangerines, Sweet potatoes, Squash, Cabbage, Papaya, Tomatoes, Broccoli, 
Pumpkin, Beef liver, Mangoes, Melon

RDA - 150 (mcg)
EFFECTIVE FOR:  Particularly important in childhood.  Helps your body use essential fats, assisting in promotion healthy skin, hair and nerves.
DEFICIENCY SYMPTOMS: Dry skin, poor hair condition, could affect prematurely graying hair, tender or sore muscles (not related to exercise), poor appetite, nausea, eczema or dermatitis.
Works well with other B vitamins, magnesium and manganese.  Best supplemented as part of a B complex with food.

TOP FOODS containing BIOTIN:
Cauliflower, Lettuce, Peas, Tomatoes, Oysters, Grapefruit, Watermelon, Cabbage, Almonds, Herring, Eggs, Cherries

You will notice that some foods are duplicated under the TOP FOODS list in these vitamins...this is how you 'kill 2 birds with one stone'.  You get proper nutrition from the foods containing the vitamins AND you allow your body to work the vitamins efficiently and effectively.

VITAMIN C (ascorbic acid)
RDA - 60 mg (milligrams)
EFFECTIVE FOR:  Strengthens the immune system, fights infections.  Makes collagen, keeping bones, skin and joints firm and strong.  It is an antioxidant, detoxifying pollutants and protecting against cancer and heart disease.  Helps make anti-stress hormones and turns food into energy.
DEFICIENCY SYMPTOMS:  Frequent colds, lack of energy, frequent infections, bleeding or tender gums, easy bruising, nosebleeds and slow wound-healing.
Works well with Vitamin E as an antioxidant and B vitamins to produce energy.

TOP FOODS containing Vitamin C:
Peppers, Lemons, Limes, Tomatoes, Peas, Broccoli, Strawberries, Watercress, Cabbage, Oranges, Melons, Grapefruit

FIBER 411: 

     There are two types of fiber we need for not only a healthy lifestyle, but to help our bodies function properly.

Soluable fiber.  (dissolves in water) Helps lower cholesterol and glucose levels. Soluable fiber can be found in oats, beans, peas, apples, citrus fruits, carrots and barley. It can also help you feel full for longer periods of time because of its fibrous properties.

Insoluble fiber. (Does not dissolve in water) Promotes the movement of materials through your digestive system and increases stool bulk - which can be beneficial to those who struggle with constipation. Insoluble fiber include whole wheat bran, nuts, beans, vegetables such as cauliflower, green beans and potatoes.

Fiber is a ZERO calorie carbohydrate.  What does THAT mean? Fiber is a type of carbohydrate that the body can't digest. Unlike sugars and starches which are the other types of carbohydrates, fiber contributes no calories and no food energy.  Simply put, when we consume fiber, we add bulk to foods, but get zero calories from it. Instead of being broken down and absorbed into the bloodstream, fiber passes through the digestive tract.

Pectin, a type of fiber abundant in apples, is a powerful detoxifier as it binds with toxins and escorts them out of the body.

Examples of soluble fiber:
Lentils, oranges, strawberries, nuts, flax seeds, psyllium, carrots

Examples of insoluble fiber:
Raisins, grapes, brown rice, broccoli, dark leafy vegetables,  zucchini, cucumbers, onions, couscous

According to the Institute of Medicine:

Women aged 18-50, recommended fiber daily intake: 25 grams
Women aged 51 and older, recommended fiber daily intake: 21 grams

Men aged 18-50, recommended fiber daily intake: 38 grams
Men aged 51 and older, recommended fiber daily intake: 30 grams

In an average diet, about 3/4 of the fiber is insoluble and 1/4 is soluable.  This reflects the fact that we tend to eat a lot of bread and grain-based foods but not enough fruits and vegetables. Although there's no amount of fiber which is considered toxic, this doesn't mean that an excess amount couldn't make you uncomfortable. People who quickly and drastically increase their fiber intake sometimes experience cramping and bloating, so a gradual increase is always best.

A deficiency in fiber in your diet can cause irregular digestion, elevated cholesterol levels and increased body weight.

On the other hand, a lack of fiber can also cause constipation.  Fiber absorbs water and swells, providing bulk inside your digestive track. This helps to keep everything soft and moving through your body.  Be sure to drink plenty of water when increasing your fiber intake!

Monday, February 22, 2016

HomeBase News



A typical plate of spaghetti can easily provides 100 to 150 grams of carbohydrate, and that is before you even consider the garlic bread and soft drink that might go with it. Most low-carb diet plans recommend limiting your daily carb intake to fewer than 100 grams a day, or even below 50 grams a day if you're someone dealing with insulin resistance. If you want to enjoy spaghetti without blowing your carb budget, ZUCCHINI can be a low-carb substitute!

Read more: Nutritional Therapy!


After a stimulating, motivating and invigorating move to the Phoenix, Arizona area, turning competitors into pros, Jamil has returned to the Big Apple.  Equipped with even more zest and zeal and ready to refresh New York fitness enthusiasts and the like, your number one priority to change your lifestyle is to train with Jamil.  Boldly stating at 55 years young, - "Age really is JUST a number". Read more: New York City: Jamil Has Returned!!!


Dareni proved that hard work, dedication, consistency and determination pays off!!!  See more under 'Competition Training'.


My client, Dareni W. is 8 days away from her first figure model competition, to be held at the Tempe Theater of the Arts on July 25, 2015! I'm excited for her because she has been training diligently and with astounding fervor - never missing a training session. Although her diet is on point, she has had to endure lack of carbs in her body, but still maintain the energy and strength that she needs to get her physique in top form. As we all know, carbohydrates are definitely essential to our diet; however depletion of them should only be done under the supervision of either a trainer, nutritionist or doctor.  I am over the top proud of my client and see so much more for her in the future.  This is only the beginning! Check out The Competition Training page for more details!!!


While I LOVE to train clients, keeping my body and health in optimal condition is always at the forefront.  You can't teach it, if you don't practice what you teach! With that in mind, I love to work out on my own when there is 'down' time at the gym - simply put, you could almost hear a pin drop when I train (ok, ok, aside from the music playing through my headphones!) Peace, focus, commitment, determination and fortitude - this is indeed one of my 'happy' places. Whether you lift weights, run, cross-fit, or simply walk in the park - FIND YOUR HAPPY PLACE.

Some people say 'it doesn't take all that'....well, what exactly does THAT mean??? I say it DOES - the older one gets, the more your body might not cooperate like it used to.  I didn't start consistent weight training until I was in my early 40's (and presently happily strong at 54!)  Coming from a DNA that was doomed with cardiovascular disease, hypertension, diabetes, emphysema and the like, (read more: http://www.jamilmiller.com/p/blog-page.html), I certainly did not want to head down that same path. 

I began lifting weights, hired a personal trainer, was consistent and dedicated to changing the horrible lifestyle (a.k.a. 'diet') I had grown accustomed to and really did not want to continue down the same path as my DNA had predicted before me.

Little did I know that not only would I LOVE IT and LOVE THE RESULTS, but I also had discovered a passion to help others achieve levels of fitness they never even dreamed of.  

Training myself gives me a sense of completeness and accomplishment - no matter how hard I train or how my muscles ache for sometimes 2-3 days afterwards.  It is truly rewarding for your body to become strong as you get older so that you can enjoy life to its fullest!  I look forward to continued training, well into my 70s and 80s...lol...you think I'm kidding? God is NOT through with me....yet!!!

now at

Motivational teacher, bodybuilder, nutritional therapist, group fitness instructor, personalized dietary coach and the recipient of 7 WNBF/INBF Bodybuilding trophies - Jamil's tenacity and determination towards helping her clients achieve fitness goals makes her a much sought after trainer. Paying close attention to detail in training and dedication to her business is a Jamil 'trademark'


(see more under NutriFit Tips!)


Some foods 'cancel out' 'rob', or contribute no nutritional value to your body of its essential macro-nutrients.  These foods are called 'anti-nutrients'. Read more under NutriFitTips!!!!


These delicious, sweet tooth satisfying, delectable delights are a most welcome treat and healthy treat. Most people would say that they eat a piece of fruit at any time of the day because most are quick and easily accessible.  Let's examine this:

Here's our quick and easy friend, the always accessible BANANA. This delectable delight is not only quick and easy, but high in potassium which stimulates muscle, nerve and brain cells; it keeps you 'regular' promoting approximately 2.5 grams of insoluble fiber in a 6-inch banana. It can also aid in deterring that sweet tooth craving - hence the need NOT to indulge in that candy bar! Sidebar: a 6-inch banana has approximately 90 calories - A QUARTER of the amount in a candy bar!

Vitamin A is another valuable nutrient that bananas possess a small amount of and can possibly aid in eye/vision care. Vitamin A is a series of various compounds, which include beta-carotene and alpha-carotene. While these compounds preserve membranes that surround your eyes and are components of one of the proteins that bring light into your cornea, you should check with your physician as to the correct amount of Vitamin A you need in your recommended daily allowance.  According to the Office of Dietary Supplements, women require 700 micrograms and men require 900 micrograms. In other words, don't think you can just eat a bunch of bananas for eye health - but they help!

Now, let's examine the time of day you should eat this delectable delight. Because of the natural sugar content in bananas, it can spike your blood sugar level and it is classified as a carbohydrate.  Balancing it correctly with a protein and 'good fat' (e.g., a hard boiled egg and teaspoon of unsalted peanut butter), will soften the effect of the carb (banana in this instance). This is why it's a GREAT idea to have your fruits high in sugar in the EARLY part of the day when you expend your most energy! For those looking to lose weight, this is valuable because you want to eat clean, eat right and at the right time! 

Sunday, October 19, 2014


The Delicious Barbell Cake 
Here are some touching pictures of my Relocation Celebration to Arizona..

The Barbell Cake was Amazing!

Being Roasted

My Bestie, Toni, and her daughter, Olivia and son, R. J.

Me and my Business Partner & Mentor Kevin Richardson

Yes!!! I DID eat the cake! With my 'starter' mentor, Mark Wicks

Mark Wicks and I after my 'roast'

Geronimo Davidson...a great trainer and friend

Toni on the left and Ali on the right - relationships over 25 years!

This woman, April Pinnock, not only a friend, but my very first
 competitive figure model! So proud!

Always good to have a man of the cloth in your corner,
Rev. Terry Watson
Grateful and feeling overwhelmingly blessed

GlamMa is OVERwhelmed!

AMAZING! My 7th grandchild, Jonathan Jordan Miller, born 10/18/14, 8 lbs, 1 oz, 20"...Glamma is overwhelmed..

Wednesday, October 15, 2014

New York City: SHE HAS RETURNED!!!


After a stimulating, motivating and invigorating move to the Phoenix, Arizona area, turning competitors into pros, Jamil has returned to the Big Apple.  Equipped with even more zest and zeal and ready to refresh New York fitness enthusiasts and the like, your number one priority to change your lifestyle is to train with Jamil.  Boldly stating at 55 years young, - "Age really is JUST a number".

As a natural bodybuilding champion, Jamil knows the 'how's', 'why's', 'how much' and the 'when's', and brings you into her unique personal training program. This results driven program consists of 30 minute high intensity workouts - NO CARDIO INVOLVED! She will help you burn fat, tone up and build lean quality muscle with a time commitment of only 1½ hours a week!


Complete with personalized nutritional guides designed to accompany your goals, Jamil's personal training regimen is THE one stop solution for fitness - helping you get to where you want to be fitness wise in less time!
Join the vast numbers who have had amazing results -- you owe it to yourself to book a session with Jamil today!

About Jamil: Jamil Miller, is a world class natural bodybuilding champion and award winning fitness coach. She's a certified personal trainer, fitness instructor, motivational teacher, nutritional therapist, personalized dietary coach and the recipient of 7 WNBF/INBF Bodybuilding trophies.

"I work with a discerning clientele that includes CEOs and entertainment professionals, athletes and also people who've never before set foot in a gym."

To faithfully get fit click to contact Jamil Miller

Faithfully Fit

Being Elevated by God

Sometimes God isolates you to elevate you

Your faith in God will clear all pathways for success...stay faithful to what you believe


If opportunity doesn't knock, build a door.

On My Ministry

That moment when you've trained three clients in a row, look at the exhaustion on their faces, look around the gym and KNOW that this is your ministry...feeling blessed

In a new place, with new people and new surroundings, I STILL don't feel out of place...

Your Position in Life

I want to inspire people. I want someone to look at me and say, "because of you, I didn't give up."

Sometimes God has to turn your life upside down so you can learn to live right side up.

Believe it...believe it...receive it...now LIVE it!!

On Rejection: Rejection will put you in the right direction

Try. ..try again...try one more time...try it a little differently. ..try and ask for help. ..try it again to tomorrow. ..try to find someone who did it...try to see what is not working...try to see what is working. ..just keep trying...how long should you try? Until... Jim Rohn

On Being Open

Take the first step in faith. You don't have to see the whole staircase, just take the first step ~ Martin Luther King, Jr. 

Sometimes being open to what you weren't expecting is the best way to find what you were looking for all along...

In order to change - have faith - step out of your comfort zone...

Sometimes the BEST things for us are right in FRONT of us...

The Truth on Diets

Diets don't work people! Change your lifestyle and see what happens!

Reputation and Character

Reputation is what men and women think of us! Character is what God and the angels know of us.

How to Sleep Better

Don't sleep counting sheep...count blessings then sleep.

Go to bed and rest...let the sleep knock you out! 

About Jamil: Jamil Miller, is a world class natural bodybuilding champion and award winning fitness coach.  She's a certified personal trainer, fitness instructor, motivational teacher, personalized dietary coach and the recipient of 7 WNBF/INBF Bodybuilding trophies after only 2-1/2 years of competing. 

Ms Miller states "I work with a discerning clientele that includes CEOs and entertainment professionals, athletes and also people who've never before set foot in a gym."

To faithfully get fit click to contact Jamil Miller