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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
Holiday
Season
May
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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. "
Harley Pasternak
University
Three
Studying
" While most vegetables are good sources of fiber, greens - especially the dark, leafy variety - are jam-packed with fiber and a ton of micronutrients. "
Harley Pasternak
Vegetables
Variety
Most
" 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
Week
Birthday
Day
" Ladies, don't be afraid of getting big, bulky arm muscles from resistance exercise. "
Harley Pasternak
Arm
Resistance
Exercise
" 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
Colorful
Present
Point
" 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. "
Harley Pasternak
Flow
Filter
You
" I review all the riders for my music clients and make sure there's healthy food and snack options, like strained yogurt, fresh berries, and lean protein. "
Harley Pasternak
Music
Fresh
Healthy
" There is almost a 60-year age difference between Miley Cyrus and Jane Fonda, and one day I trained them both. I would say I trained Jane in her 70s even harder than I did Miley, who's a teenager. I think, as you become older, it's not about working harder: it's about working smarter. "
Harley Pasternak
Difference
You
Age
" Whatever you need to increase the quality of your sleep is really, really important. "
Harley Pasternak
Need
Quality
Sleep
" We focus way too much on the front of our midsection, which, in the process, over-strengthens and draws the torso forward so you end up with shorter-looking abs. Focus on lengthening by working your lower back instead. This will give your midsection a full overhaul. "
Harley Pasternak
Focus
End
Back
" 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
Animal
Eating
Body
" A meal is a when you eat something that incorporates multiple food groups. "
Harley Pasternak
Eat
Food
Groups
" 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. "
Harley Pasternak
Muscle
Danger
Better
" I'm not a vegan - especially when it comes to protein quality. I stick with the traditional proteins. "
Harley Pasternak
Protein
Proteins
Quality
" 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
Los Angeles
Friend
Good
" In addition to protein, edamame is a great source of fiber and mono-unsaturated fats. "
Harley Pasternak
Protein
Source
Fiber
" 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
Stuck
You
Gum
" A lot of the weaknesses we have are based on a lack of lateral movement, which can set you up for injury. When you exercise in multiple planes, you see improvements in balance, mobility, and function. "
Harley Pasternak
Exercise
You
See
" 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. "
Harley Pasternak
You
Said
Need
" 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
World
Amazing
Experience
" I can get anybody to lose weight. "
Harley Pasternak
I Can
Anybody
Get
" 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
Eating
People
Lost
" Get yourself a pedometer. It's an inexpensive device that fits in your pocket or clips on your pants and counts your steps. "
Harley Pasternak
Your
Pocket
Pants
" 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. "
Harley Pasternak
Life
Yourself
Live
" 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
Diet
Fish
Way
" 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! "
Harley Pasternak
Food
Prepare
Smoking
" 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
Resistance
Body
Training
" Both cardio and resistance training are essential for looking and feeling great. "
Harley Pasternak
Feeling
Both
Training
" 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
Time
You
Yourself
" 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
Me
Mother