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" 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. "

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" 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

Bread

You

White

" 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. "

" To ensure maximal fiber intake and to identify true whole-grain products, do the 'flip-and-check.' Flip to the nutrition facts label and list of ingredients on the back, and check that the product has at least three grams of fiber per serving and that whole grains is first on the ingredients list. "

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

" You cannot out-exercise a bad diet. "

" 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. "

" I used to love eating canned fruit. Once I learned how to read a food label, I learned that canned fruit is arguably the least healthy form of fruit consumption. "

" 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. "

" 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. "

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

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

" There is a world of difference between foods fortified with synthetic vitamins and minerals, and eating vegetables, fruit, and other whole foods full of vitamins and minerals in their natural form. "

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

" 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. "

" One thing is to not look at fitness as something that you do at a prescribed time of day in a prescribed room and a prescribed building. You should incorporate physical activity throughout your day. "

" 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. "

" 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. "

" Do something active that's fun. On tour with Kanye and Common, we would have basketball games on a court in every city we went to. With Alicia Keys, we would mountain-bike across Vancouver Island. With Lady Gaga, we would explore all the cool neighborhoods. "

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

" I grew up in a household where both my brothers had Type 1 Diabetes, so I was raised eating healthy food with healthy ingredients. "

Harley Pasternak

Diabetes

Eating

" There are 168 hours in a week, and even if you're working out two, three, four, or five times a week for an hour, you're still not working out at least 95 to 98 percent of the week. So it's what you do during that time that's far more impactful than what you do in the gym. "

" 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? "

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

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

" I tell all my clients to drink at least six water bottles a day. "

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

" While most vegetables are good sources of fiber, greens - especially the dark, leafy variety - are jam-packed with fiber and a ton of micronutrients. "

" 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. "

" 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. "

" 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. "