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

Harley Pasternak

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" 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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" 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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" 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. "

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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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" If you're ready to give yourself a little challenge, take a walk and mix in short bouts of jogging. It can boost your calorie burn and give you much needed cardiovascular benefits. "

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" A lack of electrolytes can make muscles sore. "

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" 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. "

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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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" 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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" 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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" I'm not a vegan - especially when it comes to protein quality. I stick with the traditional proteins. "

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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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" Lentils, beans, and other legumes, such as chickpeas, are all excellent sources of fiber. "

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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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" 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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" 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

" 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. "

Harley Pasternak

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

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

Harley Pasternak

" 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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" I can get anybody to lose weight. "

Harley Pasternak

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

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" 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. "

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

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

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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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" 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. "

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

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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. "

Harley Pasternak