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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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" 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. "

Harley Pasternak

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" People always ask me if there was one thing they could do today to change the way they look and feel, what would it be. The answer is simple: Walk. To be exact, I want you to walk 10,000 steps a day. "

" Strengthening the lower back helps develop that sexy curve everyone wants from your back to your bum. "

" 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. "

" 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. "

" 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. "

" Life is too short. If we're in Italy, have pizza and pasta. But not every day. "

" 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. "

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" Some people might sleep eight hours and wake up exhausted because they're not getting good quality sleep. "

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

" 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. "

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

" It's important to train your abs front to back, side to side, and all around to look great all around. "

" 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. "

" I've been a big fan of cottage cheese my whole life. "

" 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. "

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

" 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. "

" 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. "

" A toned backside truly anchors your physique and can make the difference between jeans fitting and jeans really fitting. "

" I've designed exercise video games, running shoes, healthy beverages, and workout equipment. "

" 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. "

" If you don't own traditional dumbbells, you can also use soup cans or bottles of water. "

" 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. "

" I tell all my clients to drink at least six water bottles a day. "

" A lack of electrolytes can make muscles sore. "

" I see myself as a problem solver, creating solutions. "

" Get yourself a pedometer. It's an inexpensive device that fits in your pocket or clips on your pants and counts your steps. "

" I used to love eating canned fruit. Once I learned how to read a food label, I learned that canned fruit is arguably the least healthy form of fruit consumption. "

" Both cardio and resistance training are essential for looking and feeling great. "