QUOTES by Harley Pasternak
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One thing is to not look at fitness as something that you do at a prescribed time of day in a prescribed room and a prescribed building. You should incorporate physical activity throughout your day.
Quote by -Harley Pasternak
All the healthiest countries don't eat a lot of tropical fruits. They stay away from pineapples, mangos, papayas, and melons and focus on fruits that have edible skin, edible seeds, or are citrus fruits.
Quote by -Harley Pasternak
In America, we eat until we're full, which means we usually go past the point of satiety because satiety actually follows digestion.
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I grew up in a typical Ashkenazi household. My bubbe actually lived with us. She'd make us the traditional colorless, beige, heavy foods: chicken soup, kreplach, gefilte fish, tzimmes.
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I hate greens. I hate vegetables, but greens - especially in a smoothie - are a great way for a big kid like me to hide my vegetables into the meal.
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I'm not a vegan - especially when it comes to protein quality. I stick with the traditional proteins.
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There is almost a 60-year age difference between Miley Cyrus and Jane Fonda, and one day I trained them both. I would say I trained Jane in her 70s even harder than I did Miley, who's a teenager. I think, as you become older, it's not about working harder: it's about working smarter.
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When I was a little kid, I was chunky. My mother would always joke she would have to get me husky jeans for larger kids. My wife reminds me sometimes, if I overdo it with chocolate chip cookies, that I will have to wear husky pants again.
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I spent almost 11 years at university. I have three degrees. I was a nutritional scientist for the Department of National Defense, and then I spent the next 20 years studying it and writing about it.
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I grew up in a household where both my brothers had Type 1 Diabetes, so I was raised eating healthy food with healthy ingredients.
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While most vegetables are good sources of fiber, greens - especially the dark, leafy variety - are jam-packed with fiber and a ton of micronutrients.
Quote by -Harley Pasternak
To ensure maximal fiber intake and to identify true whole-grain products, do the 'flip-and-check.' Flip to the nutrition facts label and list of ingredients on the back, and check that the product has at least three grams of fiber per serving and that whole grains is first on the ingredients list.
Quote by -Harley Pasternak
Dietary fiber provides a whole slew of health benefits when consumed in adequate amounts. It not only promotes 'regularity,' it also reduces your risk of several chronic diseases and plays a crucial role in successful weight loss.
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A cardio workout increases blood flow and acts as a filter system. It brings nutrients like oxygen, protein, and iron to the muscles that you've been training and helps them recover faster.
Quote by -Harley Pasternak
Both cardio and resistance training are essential for looking and feeling great.
Quote by -Harley Pasternak
While cardio prompts your body to burn calories while you are exercising, resistance training not only sculpts, tones, and strengthens your body, but it causes your body to burn more calories when you are at rest.
Quote by -Harley Pasternak
You don't need equipment of any kind to get a good workout in. In fact, you can get a good workout in the smallest of spaces, from a dorm room, to a studio apartment to a hotel room.
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I love the convenience of a protein shake, and not just for after a workout.
Quote by -Harley Pasternak
In addition to protein, edamame is a great source of fiber and mono-unsaturated fats.
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The key to finding protein for your snacks when you're on the go is making sure said snacks don't need to be refrigerated, don't need to be cooked, and are in convenient packaging.
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There is a world of difference between foods fortified with synthetic vitamins and minerals, and eating vegetables, fruit, and other whole foods full of vitamins and minerals in their natural form.
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Your levels of cholesterol are primarily dependent on your own body's production rather than the result of eating animal fats. Moreover, some forms of cholesterol are heart healthy.
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Smart snacking is an invaluable weapon against cravings and poor food choices. For me, this translates to three meals and two snacks a day, each containing protein, fiber, and healthy fat.
Quote by -Harley Pasternak
Seriously, I faced a lot of anti-Semitism playing hockey as a kid. It motivated me to play well and to punch everyone who was anti-Semitic. I was taunted and called names. I'd either beat them with a goal or with my fists.
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Through my work as a nutritionist and trainer to celebrity clients, I've had amazing opportunities to travel the world. In my experience, I made what seemed to be a remarkable discovery: the farther I travel from the U.S., the easier it is to find foods that are both nourishing and slimming.
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Eating breakfast revs our metabolic engines so that they're ready for prime calorie burn all day.
Quote by -Harley Pasternak
All fats do not behave the same way in your body, and certain fats, including the omega-3 fats in salmon and other fatty fish and the monounsaturated fats in nuts, virgin olive oil, and avocados, are integral to a healthy diet.
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Strengthening the lower back helps develop that sexy curve everyone wants from your back to your bum.
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While many processed foods are full of salt, and excessive salt intake is associated with hypertension and other conditions, salt is essential to health. It can be dangerous to have too low a sodium intake.
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Whatever you need to increase the quality of your sleep is really, really important.
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Make your plate colorful. A lot of Asian countries make it a point of having five colors present on every dish, which leads to eating nutrient-rich foods.
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The idea behind resistance training is that you're basically tearing something and creating a microtrauma in the muscle. When the muscle recovers, it's going to recover stronger and denser than it was before.
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Just remember the letter 'S': salads, stir fries, scrambles, soups, smoothies and sushi. You can't go wrong with the letter 'S.'
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The Swedes prepare their food through curing, smoking, pickling and boiling. Pickling food contains digestive-system-friendly probiotics, and while boiling may not be the tastiest, it's effective without adding fat!
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If you want great legs, you need to train them all around, not just the front of the thighs. Use multiple joints whenever possible. And running stairs is one of the best things you can possibly do. It has little to no impact on your joints, and you're working your glutes, hamstrings, and quads all at the same time.
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Don't let yourself get stuck without a healthy snack option. If you allow yourself to get famished at work, you're going to be more likely to get your snack from the vending machine, and when was the last time you saw something fresh and healthy in one of those?
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Dark bread like rye or pumpernickel is much healthier than the refined white bread favored by many Americans.
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Lentils, beans, and other legumes, such as chickpeas, are all excellent sources of fiber.
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A toned backside truly anchors your physique and can make the difference between jeans fitting and jeans really fitting.
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