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	<title>Nutrition for You</title>
	<link>http://blog.nutritionforyou.com</link>
	<description>Real, proven, gimmick-free weight loss and nutrition information for weight loss by Manuel Villacorta, MS, RD, CSSD</description>
	<lastBuildDate>Wed, 10 Mar 2010 23:43:31 +0000</lastBuildDate>
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		<title>Fact or Myth: Empty stomach workouts burn more fat.</title>
		<description><![CDATA[
			
				
			
		
Myth.
Eating before you exercise will help you improve your performance and help you attain your exercise goals. Exercising on an empty stomach will only leave you feeling tired and sluggish for the rest of the day. Remember the car analogy: your car will not run without gas in the same way that your body will not run properly without food.
The ideal pre-exercise meal should be carbohydrate rich and well tolerated.  For example,  a small banana, a slice of toast with a tablespoon of jam and a bottle of Gatorade is ...]]></description>
		<link>http://blog.nutritionforyou.com/2010/03/10/fact-or-myth-empty-stomach-workouts-burn-more-fat/</link>
			</item>
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		<title>Fact or Myth: For weight loss you should engage in low-intensity, fat-burning exercises.</title>
		<description><![CDATA[
			
				
			
		
Myth.
When losing weight what is most important is the total amount of calories you burn, not the type of calories you burn. During high-intensity exercise, you burn more calories than low-intensity exercise thereby creating a higher calorie deficit and promoting weight loss.  Exercising in the low heart-rate zone may end in frustration because the amount of weight and body fat loss will not be significant. When you engage in high-intensity exercises results are much faster. However, if training for a marathon or Iron Man, exercising at a lower intensity is ...]]></description>
		<link>http://blog.nutritionforyou.com/2010/03/08/fact-or-myth-for-weight-loss-you-should-engage-in-low-intensity-fat-burning-exercises/</link>
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	<item>
		<title>Fact or Myth: Muscle weighs more than fat.</title>
		<description><![CDATA[
			
				
			
		
Myth.
This is one of the most commonly used phrases in the fitness world and it is incorrect. One pound of fat and one pound of muscle both weigh one pound. One pound of feathers and one pound of rocks both weigh one pound.  That being said, muscle is denser than fat and takes up less space. One pound of muscle also burns more calories than one pound of fat. Estimates indicate that one pound of muscle burns roughly fifty calories per day, while one pound of fat burns approximately two ...]]></description>
		<link>http://blog.nutritionforyou.com/2010/03/03/fact-or-myth-muscle-weighs-more-than-fat/</link>
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		<title>Fact or Myth: Eating less carbohydrates burns more fat.</title>
		<description><![CDATA[
			
				
			
		
It&#8217;s a myth.
In order to lose fat you must lose weight and to lose weight you must eat fewer calories than you are expending. Cutting just carbohydrates is not the solution. Carbohydrates are needed so you can function properly and be able to sustain your exercise plan. Plus carbohydrates actually help you burn fat as you lose weight by transporting fat cells to be metabolized. So if you are lacking carbohydrates you may stop burning fat cells. Carbohydrates, such as whole grains, are rich in B vitamins which are key ...]]></description>
		<link>http://blog.nutritionforyou.com/2010/03/01/fact-or-myth-eating-less-carbohydrates-burns-more-fat/</link>
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	<item>
		<title>The Bacteria Buzz from our Nutripedia</title>
		<description><![CDATA[We've recently just opened our entire Nutrition encyclopedia up to everyone.  Check out some of the great nutrition information that was previously only available to our members!]]></description>
		<link>http://blog.nutritionforyou.com/2010/02/24/the-bacteria-buzz-from-our-nutripedia/</link>
			</item>
	<item>
		<title>Myths of Exercise and Weight Loss</title>
		<description><![CDATA[
			
				
			
		
Exercise is an important component for weight loss and for maintaining a healthy weight. However, if you are really planning to lose weight, there is a limited amount that you can do. Too much exercise may cause excessive stress and strain, and too large of a caloric deficit interferes with normal metabolic functioning and will accelerate muscle loss and slow fat loss. However, cardio and strength training in the proper amounts greatly benefit weight loss by boosting your metabolism and helping you to burn more calories.
In addition, strength training will ...]]></description>
		<link>http://blog.nutritionforyou.com/2010/02/23/myths-of-exercise-and-weight-loss/</link>
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		<title>Five Proven Behaviors for Long Term Weight Management</title>
		<description><![CDATA[
			
				
			
		
by Kate Haisch
You might wonder, once the weight is off, how do I maintain my hard earned achievement? The National Weight Control Registry (NWCR) is a website dedicated to answering this very question. They have a large registry of people who have lost a substantial amount of weight and kept it off for a long period of time. The average weight loss is 60 pounds, maintained for an average of 5 to 7 years. These registered people then participate in ongoing research, which surveys their habits, successes and difficulties. This ...]]></description>
		<link>http://blog.nutritionforyou.com/2010/02/15/five-proven-behaviors-for-long-term-weight-management/</link>
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		<title>Black Bean Quinoa Salad with Basil-Lemon Dressing</title>
		<description><![CDATA[
			
				
			
		
1 1/2 cups uncooked quinoa
3 cups organic vegetable broth
1 (14-ounce) package reduced-fat firm tofu, cut into 1/4-inch cubes
3 Tbsp olive oil, divided
1 1/4 teaspoons salt, divided
1 cup chopped fresh basil
3 Tbsp fresh lemon juice
2 Tbsp Dijon mustard
1 tsp sugar
2 tsp grated lemon rind
1/2 tsp freshly ground black pepper
3 garlic cloves, minced
1 (10-ounce) package frozen baby lima beans
4 cups chopped tomato (about 3 medium)
1/2 cup sliced green onions
1/2 cup chopped carrot
1 (15-ounce) can black beans, rinsed and drained
Combine quinoa and vegetable broth in a saucepan; bring to a boil over medium-high ...]]></description>
		<link>http://blog.nutritionforyou.com/2010/02/11/black-bean-quinoa-salad-with-basil-lemon-dressing/</link>
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		<title>Tips on How to Prevent Stress Eating</title>
		<description><![CDATA[What really happens in our bodies when we feel stress? When something stressful occurs in our lives, the pituitary gland in our brain releases the adrenocorticotropic hormone, which sends a signal to the adrenal glands located above the kidneys to release cortisol and adrenaline. Adrenaline increases our breathing and our heart rate, tenses our muscles, and raises our blood pressure preparing you for “fight or flight.” Cortisol triggers the release of glucose or sugar into the blood stream. The increased concentration of blood sugar becomes available for our brain to think faster and for quick power in our muscles.]]></description>
		<link>http://blog.nutritionforyou.com/2010/02/09/stress-eating/</link>
			</item>
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		<title>How to Make Quinoa</title>
		<description><![CDATA[
			
				
			
		

Quinoa is a protein rich seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year.
Making quinoa
1 cup quinoa
2 cups boiling water
In a saucepan, boil water and add quinoa. Bring to a boil, reduce heat, cover, and simmer for 10-15 minutes. Cook until all of the water is absorbed.  Fluff the cooked quinoa with a fork and serve.
Note that for every 1 cup dry quinoa use 2 cups boiling water. One cup dry ...]]></description>
		<link>http://blog.nutritionforyou.com/2010/02/08/how-to-make-quinoa/</link>
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