Start Today

As a psychologist, personal trainer, and nutrition coach, I spend most of the day listening to individuals give excuses as to why they can't, or more accurately, won't do what it takes to change. The difference between the individuals that are in fitness magazines, are competitors, or even the neighbor that likes to live a healthy lifestyle, and those that continue to talk about wanting to change, but never actually do anything to achieve their goals, is a desire to put in the effort, even when it's not convenient or easy. I hear...I'm going to start on Monday, or during this time of year, I'm going to give it everything I've got as part of my "New Year's" resolution, but seldom do I hear anyone say...I want to start right now...today. The definition of insanity is, doing the same thing over and over, expecting a different result. If you don't like something, whether it is in your professional, personal, or every day life, change it! Waiting for tomorrow is nothing more than an excuse to keep from changing.

Joe Milham CFT, SET, SSC
Venice Nutrition Certified

How Exercise and Sleep Can Reduce Your Risk of Getting Cancer

Exercise is good for more than just your waistline. A recent study presented at the American Association for Cancer Research's Seventh Annual International Conference on Frontiers in Cancer Prevention Research suggests that regular physical activity can lower a woman's overall risk of cancer – but only if she gets a good night's sleep. Otherwise, lack of sleep can undermine exercise's cancer prevention benefits.

Greater participation in physical activity has consistently been associated with reduced risk of cancer incidence at several sites, including breast and colon cancers," said James McClain, Ph.D., cancer prevention fellow at the National Cancer Institute and lead author of the study. "Short duration sleep appears to have opposing effects of physical activity on several key hormonal and metabolic parameters, which is why we looked at how it affected the exercise/cancer risk relationship."
Researchers assessed the association between physical activity energy expenditure (PAEE), sleep duration and incidence of overall, breast, and colon cancer in 5,968 women at least 18 years old with no previous cancer diagnoses. The women completed an initial survey in 1998 and were then tracked through the Washington County Cancer Registry and Maryland State Cancer Registry for nearly 10 years.

Out of those 5,968 women, 604 experienced a first incidence of cancer, including 186 breast cancer cases. Women in the upper 50 percent of PAEE showed significantly reduced risk of overall cancer and breast cancer. Among women 65 or younger when surveyed and in the upper half of PAEE, sleeping less than seven hours a day increased overall cancer risk, negating much of the protective effects of physical activity on cancer risk for this group.

How Losing Sleep Makes You Fat

Women who sleep 5 hours or less per night weigh more on average than those who sleep 7 hours, according to a study to be presented at the American Thoracic Society International Conference

The study found that women who slept for 5 hours per night were 32% more likely to experience major weight gain (defined as an increase of 33 pounds or more) and 15% more likely to become obese over the course of the 16-year study compared with women who slept 7 hours.

Women who slept for 6 hours were 12% more likely to have major weight gain and 6% more likely to become obese compared with women who slept 7 hours a night.

The study included 68,183 middle-aged women who were enrolled in the Nurses Health Study. They were asked in 1986 about their typical night's sleep, and were then asked to report their weight every 2 years for 16 years.
On average, women who slept 5 hours or less per night weighed 5.4 pounds more at the beginning of the study than those sleeping 7 hours and gained an additional 1.6 pounds more over the next 10 years.

"That may not sound like much, but it is an average amount--some women gained much more than that, and even a small difference in weight can increase a person's risk of health problems such as diabetes and hypertension," said lead researcher Sanjay Patel, M.D., Assistant Professor of Medicine at Case Western Reserve University in Cleveland, OH.

Dr. Patel noted that this is by far the largest study to track the effect of sleep habits on weight gain over time. "There have been a number of studies that have shown that at one point in time, people who sleep less weigh more, but this is one of the first studies to show reduced sleep increases the risk of gaining weight over time."

The researchers looked at the women's diets and exercise habits to see if they could account for part of the findings. "Prior studies have shown that after just a few days of sleep restriction, the hormones that control appetite cause people to become hungrier, so we thought that women who slept less might eat more. But in fact they ate less," Dr. Patel said. "That suggests that appetite and diet are not accounting for the weight gain in women who sleep less."

The researchers also asked women about how much they participated in exercise activities such as running, jogging or playing tennis. But they didn't find any differences in physical activity that could explain why women who slept less weighed more.

"We don't have an answer from this study about why reduced sleep causes weight gain, but there are some possibilities that deserve further study," Dr. Patel said. "Sleeping less may affect changes in a person's basal metabolic rate (the number of calories you burn when you rest).

You Can't Outwork A Bad Diet

For years, I've heard one question asked hundreds of times, have even been told by other fitness professionals that it's possible....I can assure you it's not! I'm talking about the idea that you can eat just about anything you want, and still see results as long as you put in a little extra cardio. I'll give you an example...I can do 1,000 crunches, side bends, planks, or any other variety of abdominal exercises, and have the deepest cuts, and perfect separation in my abs, but if they're covered with a layer of fat, no one, including myself, will ever see the results of all the hard work I've done. Jumping on an elliptical, and cranking out three hours of cardio is not a good way to achieve your fitness goals. If you're not sure where to start, hire a personal trainer or a nutritionist and learn everything you can. If that's not an option for you, ask some basic questions, and get advice from someone who knows what they're talking about.

Joe Milham

I Don't Want To Look Big And Bulky

I was at the gym last night, and I heard a woman that could be considered "fit" asking one of the regular "meat heads" if she would get big and bulky like him if she lifted weights. One of the things that really gets under my skin, are people that pretend they know what they're talking about, and end up giving horrible advice. The guy was so busy flirting, and trying to impress this woman, that I don't think he even knew what he was saying. He rambled on for 45 minutes, (that's how long it took me to complete my cross fit workout) about how she needed to use no more than 10 or 15 pound dumbbells, and perform 15 to 20 reps per exercise. Not only is that information incorrect, it shows how little he knew about training, and in fact, all he was trying to do was get her number to ask her on a date. Even though I missed the majority of the conversation because I had my music on, and I was cranking out my workout, what I did hear was extremely frustrating. After he failed to get her phone number, he went back to grunting like a moose as he completed his chest workout, and she looked more confused than ever. I asked her if I could make a suggestion, and even though she was now hesitant to accept advice, she allowed me to explain that hiring a trainer would be the best place for her to start. I don't know if she'll use one or not, but unless you're stiking a needle in your ass that is full of horse testosterone, you ladies can lift as heavy and as frequently as you'd like, and you'll never loose your feminine look.

Joe Milham

Health Foods That Really Aren't Healthy

So Called "Health Foods" That are Causing Your Body to Store Fat
I can't tell you how many times I've walked into the kitchen of a client of mine that has hired me for nutritional counseling, and am surprised at what I see. Almost every time, I see their kitchen cabinets, pantry, and refrigerator LOADED with foods that they think are "healthy" (or have been deceived by clever food labels into believing are healthy), but in reality are the main reason they continue to store fat.

The foods I see are almost always the same:

§         whole grain breads, whole grain cereals, whole grain crackers

§         soymilk, tofu or "veggie burgers"

§         orange juice, apple juice

§         skim milk, margarine

§         pre-packaged "diet" dinners

§         gatorade or other sport drinks, so-called "energy" drinks

§         protein bars (aka - candy bars in disguise!), overly processed meal replacements (with more junk than healthy ingredients)

§         rice cakes

§         pasta

§         diet ice cream or an array of diet desserts (aspartame is one of the most dangerous sugar substitutes available)

§         low-fat and low-carb foods

§         soybean oil, corn oil, canola oil

I see this trend over and over again with almost every client. I ask them what they are eating, and they all say, “I eat mostly healthy foods”. But when I actually inspect their cabinets, pantry, and refrigerator and fill their garbage can full with the foods that they thought were healthy, the look of shock is almost always the same. They are in disbelief that the foods they have been told are healthy are the foods that are sabotaging their fat loss efforts, increasing their cravings, and most importantly, have them frustrated because they never make any progress towards the goals they have set.

In my next blog, I will explain a very simple method that can be used to ensure you are getting all the nutrients your body needs without wasting your time counting calories, weighing your food, or all that other garbage that individuals that are trying to sell you something claim is the next “magic pill”. You’ll be surprised at how easy it really is!

Joe Milham

Want To Loose Weight, You Have To Eat

Foods that Kill Body Fat and Provide Energy

There may be parts of the nutritional information I am going to talk about that may go against what so called "experts", diet books, nutrition programs, and even the food pyramid have told you to eat, or not eat, if you want to be healthy, and get that body you’ve always dreamt about. Much of that information is outdated, not backed by scientific research, or is nothing more than a scam that someone has used to take advantage of your frustration over past diet failures.

The Importance of a Proper Diet

Let’s take a look at exercise versus diet to get an idea of just how important what we eat really is. The “average” individual will spend five to six hours doing some type of exercise every week. An hour a day at the gym, or performing various other types of physical activity five or six days a week is “the norm” for individuals that are living a “healthy lifestyle”. That’s less than 3% of the time available to each of us everyday that is spent grinding away on the stair master, or throwing around some weights. That leaves us with 97% (yes, I used a calculator), of our time to make the correct choices that will determine whether or not we’re successful in achieving that ever elusive “weight loss” goal.

Setting up Your Mind for Success

The first thing anyone should do before setting a weight loss goal however, is to spend some time thinking about and writing down exactly what it is you want for your individual health, weight, and your life. You need to shift your way of thinking from, “I’m on a diet”, to I'm making a “lifestyle” change that you'll use for the rest of your life. See yourself in the healthy body you always dreamt about and believe that it is possible for you to get there. Also, think about the changes you’ll need to make, and tell yourself not only is this possible, but this time, you're going to succeed. Once you know exactly what you want, take a minute, and write down your goals. Make the statements powerful and make sure they motivate you!

What to Eat

Staying with my “Keep It Simple” theme, I’m going to show you how you can eat food that tastes good, is satisfying, and won’t leave you in a constant state of hunger. If you're not already using them, the first thing that needs to be added into your lifestyle change, are whole eggs, (not just egg whites). Eggs are one of the highest quality sources of protein you can find, but because of hoards of misinformation, many people have been lead to believe that the yolk has a high unhealthy fat content, and is not good for you. That couldn’t be further from the truth, in fact, what most people don't know, is that the egg yolk is the healthiest part of the egg, and is where almost all of the vitamins, minerals, and antioxidants are found. It’s a shame that so many fitness pros, and so called “experts” out there have such little nutritional knowledge that they keep preaching that you should only eat egg whites and not to use the yolks. The yolk contains more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, B12, and panthothenic acid eggs provide. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K, as well as ALL of the essential fatty acids (EFA’s). It doesn't take a rocket scientist to see that egg whites are almost devoid of micronutrients, then when you add in the fact that all the healthy fats that you obtain from the yolk helps to control your appetite, balance fat-burning hormones, and even help you burn body fat, it’s easy to see why WHOLE eggs are the perfect staple of any meal, especially breakfast!

You Need To Eat Fat to Loose Fat

A large majority of the obesity epidemic we are experiencing right now in America, is due to another totally inaccurate idea. The notion that if something says it’s “fat free” it’s good for you, is another totally unfounded, and even ignorant piece of information that food companies have lead us to believe. Fat is not bad for you, in fact, eating healthy fat is necessary for your body to function properly. Let’s take a look at avocados for example, even though they are typically thought of as a "fatty food", it's all healthy fat! Not only are they super-high in healthy monounsaturated fat (the good fat), but the are also full of vitamins, minerals, micro-nutrients, and antioxidants, thing our bodies need to function properly, and remain healthy. Add on the fact that they’re also a great source of fiber, then tell me this “fatty food” is an unhealthy choice! Try sliced avocados or guacamole (that can be used as a spread, or topping for just about anything) on sandwiches, burgers, scrambled eggs, omelets, in salads, or as a side item to just about any meal.

One of the best, and easiest snacks available, are nuts, another group of foods that we’ve been told to stay away from because of their fat content. The fact is, Walnuts, Almonds, Pecans, Macadamia, etc are yet another "fatty food" that can actually help you burn fat! Although nuts are generally between 75-90% fat in terms of a ratio of fat calories to total calories, this is another type of food where all the fat is healthy fat. If that alone wasn’t a good enough reason to add them into your diet, nuts contain high levels of nutrition such as vitamins, minerals, and antioxidants, and are also an excellent source of fiber and protein. They are also excellent in helping you control blood sugar, aid fat loss, and one of the best benefits, they help you feel fuller for a longer period of time. There are well know fitness professionals that actually increases their fat content when trying to get ready for a contest or photo shoot. If I want to get super lean when I’m on a cutting cycle, I actually increase the percentage of calories I take in from nuts. I know it may sound unusual to purposely eat extra fat in an attempt to lose body fat faster, but every time I’ve used this technique, I get leaner by the day. What I try to do is eat a handful of almonds, pecans, or walnuts about 20-30 minutes before each meal, this lowers my appetite due to the healthy fats, protein and fiber, and ultimately allows me to eat less calories during each main meal of the day. Try to find raw nuts instead of roasted nuts if you can, as it helps to maintain the quality and nutritional content of the healthy fats that you will eat. Also, try to broaden your horizons beyond the typical peanut butter that most people eat, and try almond butter, pecan butter, or macadamia nut butter to add variety to your diet. And if you thought that pistachios were bad for you, you couldn’t be more mistaken.

Not all Sugar is Created Equal

On a daily basis, I hear/read things from so called “fitness experts” that talk about the need to stay away from fruit because it’s full of sugar. Not only is fruit extremely satiating, the benefits that come from eating them, are endless. Let’s use berries as an example, blueberries, strawberries, raspberries, and even the "exotic" goji berry are great additions to everything from oatmeal, to your protein shakes. Berries are a powerhouse of nutrition, packed with vitamins, minerals, and also some of the best sources of antioxidants of any food in existence. Berries also pack a healthy dose of fiber, which slows your carbohydrate absorption, digestion rate, and controls your blood sugar levels to help prevent insulin spikes (which can stimulate fat gain). I would go so far as to say that you should question the knowledge of anyone that is telling you to stay away from fruit. Take a look at real, proven scientific studies, and you’ll find that adding fruit into your diet is a must for your overall health and weight loss goals.

Your Mom was Right About the Need to Eat Your Vegetables

Did you know that there are vegetables that contain very specific phytonutrients that actually help to fight against that stubborn fat you can’t seem to get rid of? Certain chemicals force your body to hold onto fat, and not everyone knows that certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from air and water pollution, household cleaners, cosmetics, etc can react with your body and actually make your body store fat. These chemicals are known as xenoestrogens, (it’s not important that you pronounce it correctly). Xenoestrogens are chemicals that you are exposed to that have an estrogenic effect in your body. Excess exposure to these can cause hormone balance disruptions for both men and women, and can wreak havoc in the body of both guys and girls. These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store body fat, along with many other problems (including cancer). But there is a specific class of vegetables that can actually ward off the effects of these chemicals, and give your body endless stores of energy.

What Vegetables are the Best

One of the first thing I teach clients that hire me for nutritional counseling is the need for them to use cruciferous vegetables to help fight against toxins, and unwanted body fat. Cruciferous vegetables such as broccoli, cauliflower, brussels sprouts, kale, spinach, and cabbage contain very specific and unique phytonutrients such as indole-3-carbinol (I3C) that help fight against these estrogenic compounds (toxins) and help your body feel healthier and stronger. As a rule of thumb, you can eat as much of these types of vegetables as you’d like. I often suggest to my clients, that if after they’ve eaten any particular meal and they are not satisfied or still feel hungry, that it’s perfectly fine to eat more of these types of vegetables. Like I mentioned before, if you start looking at any health plan as a “diet”, you’ll eventually get frustrated, so think “lifestyle change”, forget about starving yourself, and have another serving of vegetables.

If you want to avoid another “dieting failure”, continued frustration, and spending money on unnecessary diet pills, and so called weight loss books, that simply do not work, incorporate these changes into your new healthier and happier lifestyle. Forget the complicated calorie counting equations, put away the food scale, there’s no need to panic if you’re eating a chicken breast that weighs eight ounces instead of six. Instead, focus on keeping it simple, making a change in your lifestyle, and start eating to live, and be healthy, instead of living to eat.

Joe Milham
Master Personal Trainer