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" Dark bread like rye or pumpernickel is much healthier than the refined white bread favored by many Americans. "

Harley Pasternak

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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. "

Harley Pasternak

" Eating breakfast revs our metabolic engines so that they're ready for prime calorie burn all day. "

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" The joke may be that no one likes fruitcake, but if that were the case, they wouldn't appear on store shelves every holiday season! "

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" Fitness isn't about being extreme and hard-core. Healthy eating is not about counting calories, weighing food, or finding less tasteful ingredients. Life is about balance. "

Harley Pasternak

" 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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" Only 1 to 2 percent of adults have a real food allergy. This gluten thing is a... whatever. It's not an allergy for most people. "

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" Ladies, don't be afraid of getting big, bulky arm muscles from resistance exercise. "

Harley Pasternak

" 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. "

Harley Pasternak

" Kanye has been a good friend for ten years. He flew back from London to Los Angeles for 24 hours just to go to my wedding. "

Harley Pasternak

" Most people make the mistake of over-training the biceps and under-training the triceps. "

Harley Pasternak

" I've never seen or heard of a healthy sausage or bacon of any kind. "

Harley Pasternak

" 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. "

Harley Pasternak

" The blue light emanating from our cell phones, our tablets and our laptops is playing havoc on our brain chemicals: our serotonin, our melatonin. It's screwing up our sleep patterns, our happiness, our appetites, our carbohydrate cravings. "

Harley Pasternak

" Life is all about balance, and there are certain times of the year - birthday, anniversary, holidays - that are meant to be enjoyed without guilt. That being said, Thanksgiving is a meal - it's not a Thanksgiving day, and it's not a Thanksgiving week. "

Harley Pasternak

" Some antiquated diet books will tell you to shun all fats if you want to lose weight, but in reality, it's not healthy to eliminate fat from our diets altogether. "

Harley Pasternak

" To benefit your metabolism, your appetite, and your waistline, snacks need to have protein and fiber. "

Harley Pasternak

" When the biceps become too strong, it brings the shoulders forward and makes for a gorilla-like posture. "

Harley Pasternak

" Pick one exercise a day, a different exercise each day of the week for a different body part. You're setting yourself up for success because you don't need to go to the gym, you don't need any equipment, you don't need anything. "

Harley Pasternak

" Different foods have different effects on our body beyond their calorie count. Our metabolism, hunger, blood sugar, and hormones respond differently to different types of foods. That means that 100 calories of broccoli is not the same as 100 calories of licorice, just as 3 oz. of salmon is not the same as 3 oz. of cupcakes. "

Harley Pasternak

" A meal is a when you eat something that incorporates multiple food groups. "

Harley Pasternak

" There is no such thing as a cleanse. Cleanses tell you that you need to get rid of that piece of gum you swallowed in fifth grade that is still stuck to your intestinal lining. That's not true. "

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. "

Harley Pasternak

" I can get anybody to lose weight. "

Harley Pasternak

" In addition to protein, edamame is a great source of fiber and mono-unsaturated fats. "

Harley Pasternak

" I got into bodybuilding very young - I was 13. "

Harley Pasternak

" Whatever you need to increase the quality of your sleep is really, really important. "

Harley Pasternak

" If you wait too long between breakfast and lunch or lunch and dinner, you're more likely to be ravenous and overeat and/or make poor food choices. "

Harley Pasternak

" Creating an overall healthy lifestyle for yourself doesn't require a radical diet or significant life change. In fact, it can be attained through common sense decisions about the way we eat, move, and live. "

Harley Pasternak

" It's important that we have a global perspective and look abroad and learn from our neighbors. "

Harley Pasternak

" Megan Fox finally listened to me... she is now a salmon fan. She will have salmon at least once a day. She'll go have a bunch of salmon sashimi, and she'll have a cucumber salad and miso soup and some edamame. "

Harley Pasternak