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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. "

Harley Pasternak

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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! "

Harley Pasternak

" 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. "

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" 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. "

Harley Pasternak

" Everybody is constantly struggling to maintain a healthy lifestyle and the ideal body, regardless of whether they're overweight. "

Harley Pasternak

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

Harley Pasternak

" There are 168 hours in a week, and even if you're working out two, three, four, or five times a week for an hour, you're still not working out at least 95 to 98 percent of the week. So it's what you do during that time that's far more impactful than what you do in the gym. "

Harley Pasternak

" 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. "

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

" For the average person at home, they should know they don't need a celebrity trainer. It's all about your habits outside of the gym. "

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. "

Harley Pasternak

" A lot of the movements we do in the gym are things that can be done outside, but we have the benefits of the beautiful scenery, the fresh air, the sunlight, and the vitamin B. "

Harley Pasternak

" Cranberries are an ultra healthy fruit, but cranberry sauces are often so sugared down that it eliminates all their healthy benefits. "

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. "

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

" 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

" 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. "

Harley Pasternak

" 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. "

Harley Pasternak

" If you really want to thrive, I would say you need a minimum of 12,000 steps a day. "

Harley Pasternak

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

Harley Pasternak

" Walking is the most effective form of exercise. "

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

" 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. "

Harley Pasternak

" The United States is far too efficient. We've lost the ceremony of eating. People don't eat at home and cook meals at home. "

Harley Pasternak

" 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. "

Harley Pasternak

" I can get anybody to lose weight. "

Harley Pasternak

" Cardio-based exercise involves moving at a moderate intensity, using many muscle groups at once. Think: walking, jogging, cycling, etc. "

Harley Pasternak

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

Harley Pasternak

" I love the convenience of a protein shake, and not just for after a workout. "

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

" 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