Quotes by Harley Pasternak - Page 2 | QuoteForever

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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 / Personal Trainer
Asian
Asian Countries
Colorful
Eating
Five
Countries
Dish
Foods
Leads
Present
Plate
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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.
Harley Pasternak / Personal Trainer
Consumption
Fruit
Arguably
Love Food Fruit
Love Food Eating
Canned
Label
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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.
Harley Pasternak / Personal Trainer
Diet
Diets
Fats
Fat
Altogether
Antiquated
Eliminate
Shun
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I used to laugh at my friends who garden, but I now garden. You don't even feel like you're exercising. You're having fun, and you're being healthy at the same time.
Harley Pasternak / Personal Trainer
Garden
Having Fun
Exercising
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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 / Personal Trainer
Fitness
Balance
Calories
Counting
Eating
Healthy
Ingredients
Weighing
Extreme
Less
Finding
Tasteful
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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.
Harley Pasternak / Personal Trainer
Fresh Air
Gym
Scenery
Sunlight
Movements
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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.
Harley Pasternak / Personal Trainer
Benefits
Boost
Cardiovascular
Jogging
Needed
Ready
Little
Yourself
Walk Yourself Your
Much
Burn
Calorie
Challenge
Take
Short
Give
Walk
Mix
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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 / Personal Trainer
Convenient
Packaging
Protein
Snacks
Cooked
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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 / Personal Trainer
Dependent
Fats
Levels
Heart Your Body
Moreover
Primarily
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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.
Harley Pasternak / Personal Trainer
Equipment
Good Workout
Hotel
Smallest
Workout
Dorm
Hotel Room
Spaces
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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.
Harley Pasternak / Personal Trainer
Heavy
Soup
Typical
Chicken
Foods
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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 / Personal Trainer
Containing
Fiber
Invaluable
Meals
Protein
Snacks
Fat
Weapon
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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 / Personal Trainer
Blood
Cardio
Faster
Flow
Iron
Muscles
Nutrients
Oxygen
Protein
Training
Workout
Like
Acts
Been
Them
Brings
Filter
Helps
Increases
Recover
System
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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.
Harley Pasternak / Personal Trainer
Fifth
Gum
Stuck
Cleanse
Grade
Lining
Rid
Swallowed
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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.
Harley Pasternak / Personal Trainer
Minerals
Synthetic
Vegetables
Vitamins
Whole Foods
Foods
Fortified
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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.
Harley Pasternak / Personal Trainer
Fitness
Physical Activity
Time Your Look
Incorporate
Prescribed
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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 / Personal Trainer
Steps
Exact
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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 / Personal Trainer
Defense
Degrees
Department
National Defense
Scientist
Nutritional
Studying
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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 / Personal Trainer
Function
Mobility
Multiple
Planes
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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.
Harley Pasternak / Personal Trainer
Citrus
Seeds
Tropical
Edible
Fruits
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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.
Harley Pasternak / Personal Trainer
Conditions
Salt
Sodium
Associated
Excessive
Foods
Intake
Processed
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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.
Harley Pasternak / Personal Trainer
Diet
Common
Common Sense
Creating
Healthy
Healthy Lifestyle
Lifestyle
Radical
Significant
Life Change Yourself
Decisions
Attained
Fact
In Fact
Overall
Require
Sense
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The idea behind resistance training is that you're basically tearing something and creating a microtrauma in the muscle. When the muscle recovers, it's going to recover stronger and denser than it was before.
Harley Pasternak / Personal Trainer
Resistance
Muscle
Recover
Tearing
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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.
Harley Pasternak / Personal Trainer
Bunch
Salmon
Soup
Me Day Will
Fan
Cucumber
Finally
Fox
Least
Listened
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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 / Personal Trainer
Calories
Cardio
Causes
Resistance
Your Body
Burn
Exercising
Strengthens
Tones
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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 / Personal Trainer
Boiling
Smoking
Adding
Fat
Contains
Curing
Prepare
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Seriously, I faced a lot of anti-Semitism playing hockey as a kid. It motivated me to play well and to punch everyone who was anti-Semitic. I was taunted and called names. I'd either beat them with a goal or with my fists.
Harley Pasternak / Personal Trainer
Anti Semitic
Fists
Hockey
Punch
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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 / Personal Trainer
Diet
Behave
Body
Certain
Fats
Healthy
Healthy Diet
Including
Nuts
Oil
Olive Oil
Salmon
Your Body
Diet Your Body
Fish
Integral
Olive
Virgin Olive Oil
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Pick one exercise a day, a different exercise each day of the week for a different body part. You're setting yourself up for success because you don't need to go to the gym, you don't need any equipment, you don't need anything.
Harley Pasternak / Personal Trainer
Each Day
Equipment
Gym
Setting
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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 / Personal Trainer
Adequate
Amount
Benefits
Consumed
Crucial
Fiber
Health Benefits
Loss
Regularity
Risk
Weight
Weight Loss
Chronic
Dietary
Diseases
Plays
Provides
Several
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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.
Harley Pasternak / Personal Trainer
Cookies
Jeans
Little Kid
Pants
Wife Me Sometimes
Chip
Always Me Wife
Larger
Overdo
Reminds
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The blue light emanating from our cell phones, our tablets and our laptops is playing havoc on our brain chemicals: our serotonin, our melatonin. It's screwing up our sleep patterns, our happiness, our appetites, our carbohydrate cravings.
Harley Pasternak / Personal Trainer
Blue
Chemicals
Havoc
Laptops
Patterns
Phones
Tablets
Appetites
Carbohydrate
Cell
Cell Phones
Screwing
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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 / Personal Trainer
Bread
Calories
Peppers
Option
Egg
Equivalent
Onion
Scrambled
Whites
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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.
Harley Pasternak / Personal Trainer
Anniversary
Birthday
Thanksgiving
Balance
Certain
Enjoyed
Guilt
Meant To Be
Week
Year
Holidays
Meal
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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.
Harley Pasternak / Personal Trainer
Gaga
Vancouver
Explore
Island
Lady
Lady Gaga
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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 / Personal Trainer
Healthy
Last Time
Stuck
Time Work Yourself
Allow
Option
Work Time Yourself
Saw
Likely
Snack
Vending
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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 / Personal Trainer
Artificial
Danger
Diarrhea
Liver
Muscle
Associated
Cleanse
Cramp
Finely
Tuned
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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 / Personal Trainer
Draws
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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?
Harley Pasternak / Personal Trainer
Diet
Average Person
Gym
Houston
Japan
Steps
Sydney
Fittest
Regardless
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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.
Harley Pasternak / Personal Trainer
Five
Gym
Percent
Time More Three
Hour
Least
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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 / Personal Trainer
Jane
Smarter
Fonda
Jane Fonda
Trained
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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.
Harley Pasternak / Personal Trainer
Awake
Bed
Breakfast
Force
Patterns
Singapore
Zone
Attached
Disoriented
Meal
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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 / Personal Trainer
Clients
Discovery
Nutritionist
Remarkable
Work Experience Amazing
Farther
Foods
Nourishing
Trainer
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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.
Harley Pasternak / Personal Trainer
Fiber
Flip
Ingredients
Nutrition
Serving
Check
Ensure
Grains
Identify
Per
Intake
Label
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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.
Harley Pasternak / Personal Trainer
Joints
Legs
Multiple
Stairs
Thighs
Best Time Great
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Different foods have different effects on our body beyond their calorie count. Our metabolism, hunger, blood sugar, and hormones respond differently to different types of foods. That means that 100 calories of broccoli is not the same as 100 calories of licorice, just as 3 oz. of salmon is not the same as 3 oz. of cupcakes.
Harley Pasternak / Personal Trainer
Broccoli
Effects
Hormones
Hunger
Metabolism
Salmon
Sugar
Calorie
Count
Respond
Different Types
Foods
Oz
Types
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