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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. "

Harley Pasternak

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" I think the U.S. has ultrasensitivity about weight loss. "

Harley Pasternak

" Through my work as a nutritionist and trainer to celebrity clients, I've had amazing opportunities to travel the world. In my experience, I made what seemed to be a remarkable discovery: the farther I travel from the U.S., the easier it is to find foods that are both nourishing and slimming. "

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

" I can get anybody to lose weight. "

Harley Pasternak

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

Harley Pasternak

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

Harley Pasternak

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

Harley Pasternak

" 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

" 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 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

" Celebrities might be experts when it comes to working the red carpet, but relying on them to guide your health and wellness can be a slippery slope. "

Harley Pasternak

" 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. "

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. "

Harley Pasternak

" 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. "

Harley Pasternak

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

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

" 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

" 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

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

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

" Just remember the letter 'S': salads, stir fries, scrambles, soups, smoothies and sushi. You can't go wrong with the letter 'S.' "

Harley Pasternak

" 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. "

Harley Pasternak

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

Harley Pasternak

" A lack of electrolytes can make muscles sore. "

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

" 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? "

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

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

Harley Pasternak

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

Harley Pasternak