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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

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Day

People

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

" 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. "

Harley Pasternak

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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. "

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

" 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. "

" 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. "

" 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. "

" 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. "

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

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

" When you look at the fittest, leanest populations like Japan and Scandinavia, they don't even go to the gym. The average person in Sydney takes 11,000 steps a day, and the average person in Houston does 4000. Guess who is going to be leaner, regardless of their diet? "

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

" 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. "

" 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. "

" In addition to protein, edamame is a great source of fiber and mono-unsaturated fats. "

" 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! "

" 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

Chocolate

Mother

" 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. "

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

" 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. "

" 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. "

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

" You cannot out-exercise a bad diet. "

" 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. "

" 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. "

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

" 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

Now

Salad

" 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. "

" A lack of electrolytes can make muscles sore. "

" Couscous is not a grain. I repeat, it is not a grain. Much like its brother spaghetti and its sister ravioli, couscous is pasta. "

Harley Pasternak

Sister

Brother