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

Harley Pasternak

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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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" 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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" 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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" 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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" 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. "

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" 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. "

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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. "

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" 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. "

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" There is no such thing as a healthy cleanse. It's the worst thing you can do for your body. "

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

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" I used to laugh at my friends who garden, but I now garden. You don't even feel like you're exercising. You're having fun, and you're being healthy at the same time. "

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

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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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" 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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" 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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" 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. "

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" 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. "

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" 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

" One piece of white bread has the same calories as three egg whites scrambled with peppers and onion. Which option do you think is better for you? If all calories were created equal, these two options would have to be nutritionally equivalent. "

Harley Pasternak

" Our bodies have a finely tuned, built-in detoxifying system: It's called our liver, and it can detoxify our bodies better than any cleanse or fast without the unpleasantness and danger of muscle cramps, dehydration, and diarrhea associated with artificial cleanses. "

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

Harley Pasternak

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

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

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

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" You want to try to keep your sleep and meal patterns attached to the time zone that you're in. It's important so you don't feel disoriented. If we take a red-eye and land in Singapore at 8 A.M., we're not going to bed. Force yourself to stay awake, have breakfast, power through the day. "

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

Harley Pasternak