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- December 9th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Eggs: Eat the Yolk or Toss it?
When I was a kid I heard that egg yolks were full of saturated fat and bad. If you have high cholesterol, you should limit egg consumption to 2-3 per week. And, though that was years ago, people stil…
- December 4th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Fat + Sugar Turn on the Genetic Switch to Obesity
It's no secret that people who move to the U.S. from other countries are likely to experience a something bigger than the American Dream - an expansion in their waistline. Food is everywhere, our se…
- November 25th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Low Carb vs. Low Fat
A recently published article took on a brewing battle between diets: low carb versus low fat. Which is best for weight loss? They took 106 overweight and obese people and put them on a reduced calor…
- November 23rd, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Ditch Your Diet this Thanksgiving
I'm sure you've heard the horror stories about Thanksgiving food. Hundreds of calories and a load of fat your favorite stuffing, gravy-soaked deep fried turkey and of course Aunt Betty's homemade swee…
- November 19th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Brand Name or Generic? What Supplement Should You Choose?
If you've ever spent some time in a convenience store or sports supplement shop, you may be perplexed by the array of supplements that line the store shelves. And, more often than not, you'll find a 1…
- November 12th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Got a Picky Eater? It\'s Okay...
Two summers back I prepared for the arrival of a few special house guests: my 5 & 3 year old nephews and 1 year old niece (oh, and their parents). I eagerly stocked my fridge with my nephews fav…
- November 8th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
How Italian People Stay Slim
When I was a kid I thought most Italians resembled Tony Soprano or his friends - brown hair, brown eyes, overweight or obese with thick gold chains around their necks. To my relief, my first trip to…
- November 2nd, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Worst Habit for Your Health? Lack of Physical Activity.
According to one of the foremost experts on physical activity, Steven Blair, PhD, our nation's collective lack of physical activity is "the biggest public health problem of the 21st century." Now of c…
- October 26th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Does Nutrition Information Change Behavior?
This past month I spent some quality time in 7 airports in 4 different states and 3 countries. All were vastly different in regard to food offered, food availability and prices. I learned that food i…
- October 23rd, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Burger King\'s 7 Patty Whooper
Marking the worst promotional idea I've ever seen, Burger King announced the "Windows 7 Whooper" - a gut busting 7 patty sandwich that celebrates the launch of Windows 7 (a program that makes me even…
- October 21st, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
IOM calls for Better School Meals
The Institute of Medicine released a report on 10/20 calling for a much-needed overhaul of the school nutrition program. The recommendations from this report include aligning school meals with the Di…
- October 8th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Eat Colorful Foods for Breast Cancer Prevention
The pink ribbons are small reminders of the many women who have been affected by breast cancer. And, the Komen Race for the Cure and Breast Cancer 3 - day walk will make you cry, cheer and warm your…
- October 5th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Eat to Beat the Cold and Flu
It's October which means people are running around panicking about getting their flu shot and worried about getting sick. (for all of you on the go people, I recommend concourse C of the Atlanta airp…
- September 29th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Mind Over Weight
When it comes to weight loss there are two things that are absolutely critical:1) Believing you can lose weight2) Staying positive in the face of minor set backsAnd a recent study showed just how impo…
- September 28th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Is Your Drinking Bottle Increasing Your Estrogen Levels?
Many people pay close attention to what they eat and some even consider when they are eating or how their food is prepared. But, few consider what they eat and drink from. Yet these containers could…
- September 26th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Can Women Bulk Up from Weight Lifting?
Here are two statements I've heard more times than I can count:1) I've been lifting weights and my clothes are getting tighter.2) The scale hasn't changed on my weight loss program but muscle mass is…
- September 20th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Low Carb, Less Fat?
There's a reason people are lured in by low carbohydrate diets. If you follow them correctly, you can lose weight pretty darn quickly. And, in a small study from UT Southwestern Medical center, scie…
- September 19th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Kosher - it isn't just for the Jewish
Last night at sunset marked the beginning of Rosh Hashanah, the Jewish New Year. Like any religion, Judaism has many traditions. And, when it comes to food, Kashrut is the Jewish law that details wh…
- September 12th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Get Fit with the iPod Nano!
The sleek new iPod nano helps you reach your walking or running goals with a built in accelerometer that counts your steps. The catch: you still need to buy the iPod Sport Kit and Nike+ shoes. Toget…
- September 11th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Lessons Learned from 09-11-01
Today I've heard a number of "where were you when" stories. Where were you when you got the chilling news that our own American aircrafts had been hijacked and the Towers and Pentagon the target of m…
- September 9th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Late Night Munchies Leads to Weight Gain
Got the late night munchies? Or maybe you find yourself at Waffle House every Saturday morning at 2am? Even if you eat within your calorie allotment every day and exercise on top of that, late night e…
- September 7th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
School Employees - Good Role Models for Healthy Eating??
Kids notice everything. Whether they are 5 or 15, you can't slip anything by them. And the younger one's have no filter. They call it like they see it and correct you when need be. They also model…
- September 2nd, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Exercise Prevents Weight Regain
Professional dieters are great at getting weight off. It's keeping it off that is the hard part. One of the main reasons for this is their mental focus - they are focused on "getting the weight off…
- August 31st, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Choose Protein for Sustained Weight Loss
Looking to lose weight? Bust out the protein. A recent study published in the Journal of Nutrition found what figure athletes and bodybuilders already know. Diets with increased protein and reduced…
- August 26th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Weight Loss Drug Disaster
First Phen Fen and now Orlistat, Xenical and Alli. Phen Fen, the weight loss wonder drug, came under fire years ago for numerous side effects (ranging from heart valve damage to death) costing the co…
- August 24th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
The Top 5 Reasons You Are Not Losing Weight
If you are having trouble taking the weight off, take a close hard look at what you are doing and what you aren't doing. I'm willing to be that some of my "Top 5 Weight Loss Sabotagers" 5) Excuses…
- August 20th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
"Functional Foods are Calorie Distractors"
The functional food market is estimated at $27 billion in the U.S. with growth expectations of 8.5 - 20% per year according to a recent Pricewaterhouse Coopers report. The media jumped on this new da…
- August 19th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Fight Wrinkles with White Tea
Drink a cup of tea and you may do more for your body than just lower some of your risk factors for cardiovascular disease. A recently published study shows that white tea may also help fight the nu…
- August 16th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Why Exercise Won't Make You Thin
You bend your back in hot yoga, sweat through spin class and torture yourself in bootcamp yet the pounds just aren't coming off. Or at least, they aren't coming off as quickly as you'd like. Does exe…
- August 14th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Is the U.S. Running Out of Sugar?
If you are actively engaged in the new Alpha Male Challenge or any other program where the goal is weight loss, the current administration may be trying to help you - by curbing sugar imports. Ah but…
- August 13th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Making Smart Food Choices
Do you ever have problems picking out food? You read the food label, glance through the ingredients list and take a look at the package but still feel stumped from time to time. Should you pay a premi…
- August 9th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Protein Bars Not Good for You According to Good Morning America Segment
This morning Good Morning America aired a very inaccurate nutrition segment. GMA usually has some fantastic dietitians (RDs) talking about nutrition but today they had a "nutritionist" on there name…
- August 7th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Women Eat Less When they Dine With Men
This summer the journal Appetite had a few interesting studies about eating behavior. In one study examining females who dined with friends or total strangers, the researchers found that the women wh…
- August 4th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Weight Loss: Is it All About Calorie Balance?
Yesterday I found this calorie balance equation on the CDC website and my first though was: this is a very simplistic view of weight maintenance. However, when communicating to the masses (something…
- July 29th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Ice Cream Alters Brain Receptors
According to a new study out of John's Hopkins University, fatty, sugar-laden foods alter opioid receptors in the area of the brain that controls food intake. Opioids are feel good chemicals in our b…
- July 25th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Eat Carbs, Lose Weight!
Get this, you can eat your beloved carbs and lose weight! Did you know that a higher carbohydrate consumption was associated with a decreased risk of obesity according to a recently pubished study in…
- July 22nd, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Chew on This: Quercetin can Enhance Endurance
Last year a good friend/colleague of mine fed me Q-chews, the warfighter's candy for helping soldiers (real soldiers not the kind Destiny's Child sings about).Q-chews were developed for the military t…
- July 21st, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Whey More Recipes
For those of you who like whey protein (or for those who just need more protein in your diet), the National Dairy Council has a booklet out with recipes and more explanations about whey. You can find…
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Lettuce Wraps - a Diet Disaster?
Today I was shocked, surprised, stunned, you name it. And, I have to say that happens very rarely. I've looked at the calories in more foods than I can name, reviewed thousands of diet records and a…
- July 19th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
CRP Does Not Predict Heart Disease Risk
Inflammation plays a major role in the atherosclerosis process - from the development of plaque to it's rupture. It makes sense then, to measure inflammation in the body and for years, physicians hav…
- July 18th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Gaining Muscle
What's the absolute best formula for gaining mass and/or strength? (these are two different things actually, especially in women who just can't gain the mass that men do). There's a ton of marketing…
- July 15th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Is Your Fat Stressed Out?
I've seen many people grab their excess fat tissue on their abs, thighs, hips and even butt to show me what they want to lose. They often view fat as just dead weight that sits there and doesn't do a…
- July 14th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Nitric Oxide Products: Yes or NO?
In search of the next best thing (or just supplement variety), many athletes ask me about Nitric Oxide products. Anecdotally, many report a power boost from taking them. But the research is equivoca…
- July 7th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Eat Healthy While Traveling
Months ago I posted www.goodfoodnearyou.com (great for those with a GPS on their blackberry or iphone). You can search by distance, lowest fat, lowest calories or lowest carbs. I don't recommend dis…
- July 5th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Looking for Bigger, Stronger Muscles? Eat Some Sugar
Sugar has become the demon among gym goers, trainers and even some dietitians. The word on the street is that you better cut it out of your diet completely for a ripped bod. The problem with this al…
- July 3rd, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Calling all the Moms
In between editing a 130 page report today I turned on Oprah for a minute while sipping some tea (hot tea, and yes I drink it year-round even when it's 90 degrees outside). The themes echoing from th…
- July 1st, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Only Real Men Eat Soy
Many plant based foods contain isoflavones, which act like phytoestrogens (plant based estrogens) in mammals. Before you men out there give up your tofu, veggie burgers and soy milk, and dig into lar…
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
How Fat is Your State?
Have you ever wondered how obese your state is (obesity costs tax payer money so you should wonder) or how much money CDC spends on the prevention of certain diseases in your state? Or about your sta…
- June 30th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Post-Exercise Calorie Burn
For years people held onto the belief that if they hopped on the treadmill, stairmaster, or any aerobic equipment for a period of time their body would become a calorie burning machine for hours after…
- June 29th, 2009
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Mariespano has posted a new entry on: Marie Spano's Nutrition Blog
Eat to Train, Don't Train to Eat
I have a few unnamed friends who are pretty fired up about the all you can eat breakfast buffet at the Paris hotel in Vegas. For a few days this month (during the NSCA conference) the Paris won't be…
