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Harley Pasternak’s Food Diary

By New You Editorial
Posted On Jul 12, 2021
Harley Pasternak’s Food Diary

I’ve always believed in grazing over gorging, making sure I eat five times a day—three meals and two snacks—with five components present at each meal: lean protein, a healthy carb, fiber, healthy fats, and a calorie-free beverage. I am, however, a self-confessed French fry addict and truly value my two “free” meals a week when I let myself indulge. I’ve found many helpful eating tips by studying world cultures that stay lean and live long. I try to have five different colors represented at each meal (Japan); I stop eating when I’m 70% full (Sweden), and I choose smaller portions (France).

BREAKFAST
White Smoothie
• Raw almonds
• Red apple, with skin
• Banana, frozen and chopped
• Nonfat plain Greek yogurt
• Nonfat milk
• Ground cinnamon

I start my day with a  smoothie. Studies find that  using a blender increases  bioavailability of nutrients,  which was the inspiration  for my book, The Body Reset  Diet. Greek yogurt is full of  protein (casein and whey),  calcium, and vitamin D.  Almonds and cinnamon  regulate blood sugar and  aid in brain function, while  apple and banana actively  promote digestive heath.

LUNCH
5 Factor Pizza
• Whole wheat tortilla
• Tomato sauce/Roma tomatoes
• Low-fat mozzarella cheese
• Fresh basil, chopped
• Low-fat turkey or veggie pepperoni

My 5 Factor recipe maintains the “holy trinity” of pizza—crunchy crust, gooey cheese, and tangy tomato—without the fat and high-calorie hangover. Tomatoes are an amazing source of the antioxidant lycopene as well as vitamins A and C, boosting skin and immunity. The cheese packs a punch of calcium and vitamin D.

DINNER
Shrimp Stir Fry with Quinoa
• Shrimp
• Quinoa
• Broccoli
• Low sodium soy sauce Peruvian super-grain quinoa is full of magnesium (strong bones and teeth), iron (big energy), protein (metabolism), and fiber (digestion). This healthy take on Chinese food is easy to make and yet another delicious way to get veggies onto my plate. The shrimp is high in an antioxidant and anti-inflammatory called astaxanthin and is a fantastic way to work seafood into your diet while steering clear of harmful mercury.

SNACKS
• Carrots
• Celery
• Hummus (non-fat or low-fat)
• Shakelee Crisps
Because I have a liquid breakfast, I crave crunch at snack time. Carrots and celery fill me up with fiber and are a perfect complement to hummus.

Chickpeas (or garbanzo  beans) are a near-perfect  food—high in protein, fiber,  and healthy fat. This combo  keeps you full and revs up  your metabolism. Shaklee  Sea Salt Crisps are also a  great go-to snack in the  afternoon, as they have  fiber, protein, and are only  100 calories per bag.