Harley Pasternak

“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.”

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

“Dark bread like rye or pumpernickel is much healthier than the refined white bread favored by many Americans.”

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

“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!”

“Most people make the mistake of over-training the biceps and under-training the triceps.”

“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.”

“Get yourself a pedometer. It's an inexpensive device that fits in your pocket or clips on your pants and counts your steps.”

“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.”

“There is no such thing as a healthy cleanse. It's the worst thing you can do for your body.”

“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?”

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

“Only 1 to 2 percent of adults have a real food allergy. This gluten thing is a... whatever. It's not an allergy for most people.”

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

“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.”

“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.”

“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.”

“Cranberries are an ultra healthy fruit, but cranberry sauces are often so sugared down that it eliminates all their healthy benefits.”

“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.”