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  <title>Howcast - Rodale</title>
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      <category-id>1358</category-id>
      <id>160518</id>
      <title>How To Descend on a Mountain Bike</title>
      <type>AssignmentGuide</type>
      <views>1230</views>
      <created-at>Fri, 13 Mar 2009 15:04:03 -0700</created-at>
      <rating>3</rating>
      <username>Aloys_Twungubumwe</username>
      <description>
        <![CDATA[There are two ways to descend on a mountain bike, actually. We’ll teach you the way that doesn’t involve rolling, falling and broken bones.]]>
      </description>
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      <duration>120</duration>
      <filename>http://media.howcast.com/system/videos/1/18/05/16/160518.flv</filename>
      <tags>DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, sports, fitness, bike</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1353">Bikes &amp; Biking</category>
        <category parent_id="1353" id="1358">Mountain Biking</category>
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      <comment-count>4</comment-count>
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    <video>
      <category-id>1436</category-id>
      <id>180133</id>
      <title>How To Choose a Running Shoe</title>
      <type>HowcastGuide</type>
      <views>1677</views>
      <created-at>Tue, 19 May 2009 04:04:29 -0700</created-at>
      <rating>6</rating>
      <username>Rolling_Ball_Pictures</username>
      <description>
        <![CDATA[The right running shoe can improve your performance and reduce the chances of injury. ]]>
      </description>
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      </embed>
      <duration>85</duration>
      <filename>http://media.howcast.com/system/videos/2/33/01/18/180133.flv</filename>
      <tags>sports, fitness, running, buying, picking, choosing, shoes, tennis, best, performance</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1434">Running</category>
        <category parent_id="1434" id="1436">Running Shoes and Equipment</category>
      </category-hierarchy>
      <comment-count>2</comment-count>
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    <video>
      <category-id>495</category-id>
      <id>172518</id>
      <title>How To Keep Your Stomach Looking Flat</title>
      <type>HowcastGuide</type>
      <views>16819</views>
      <created-at>Tue, 21 Apr 2009 04:08:26 -0700</created-at>
      <rating>26</rating>
      <username>vinzfeller</username>
      <description>
        <![CDATA[The best way to get a flat stomach is to lose some weight. But you can take a lot of the air out of your spare tire with these anti-bloating tips.]]>
      </description>
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      </embed>
      <duration>94</duration>
      <filename>http://media.howcast.com/system/videos/3/18/25/17/172518.flv</filename>
      <tags>health, diet, dieting, stomach, appearance, skinny, abs, abdominal, muscles, tight</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category parent_id="479" id="494">Diet</category>
        <category parent_id="494" id="495">General Dieting</category>
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      <comment-count>3</comment-count>
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    <video>
      <category-id>496</category-id>
      <id>172521</id>
      <title>How To Follow a Heart-Healthy Diet</title>
      <type>HowcastGuide</type>
      <views>1544</views>
      <created-at>Sat, 18 Apr 2009 04:06:47 -0700</created-at>
      <rating>17</rating>
      <username>vinzfeller</username>
      <description>
        <![CDATA[You can reduce your risk of coronary disease just by eating certain foods. ]]>
      </description>
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      </embed>
      <duration>146</duration>
      <filename>http://media.howcast.com/system/videos/6/21/25/17/172521.flv</filename>
      <tags>health, nutrition, dieting, eating, cooking, foods, attack, preventing, healthy, following</tags>
      <category-hierarchy>
        <category id="479">Health &amp; Nutrition</category>
        <category parent_id="479" id="494">Diet</category>
        <category parent_id="494" id="496">Better Health</category>
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      <comment-count>1</comment-count>
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    <video>
      <category-id>451</category-id>
      <id>111936</id>
      <title>How To Lose Weight Playing Wii</title>
      <type>HowcastGuide</type>
      <views>6314</views>
      <created-at>Wed, 14 Jan 2009 06:04:04 -0800</created-at>
      <rating>22</rating>
      <username>JustinChris</username>
      <description>
        <![CDATA[Get your game on and shed pounds, too, just by playing your Wii.]]>
      </description>
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      <duration>122</duration>
      <filename>http://media.howcast.com/system/videos/6/36/19/11/111936.flv</filename>
      <tags>games, video, videogames, losing, weight, loss, skinnier, working, out, exercising</tags>
      <category-hierarchy>
        <category id="440">Games</category>
        <category parent_id="440" id="450">Computer &amp; Video Games</category>
        <category parent_id="450" id="451">General Video Games</category>
      </category-hierarchy>
      <comment-count>4</comment-count>
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      <permalink>http://www.howcast.com/videos/111936-How-To-Lose-Weight-Playing-Wii</permalink>
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    <video>
      <category-id>1435</category-id>
      <id>1066</id>
      <title>How To Run Uphill</title>
      <type>AssignmentGuide</type>
      <views>1885</views>
      <created-at>Tue, 05 Feb 2008 11:49:56 -0800</created-at>
      <rating>7</rating>
      <username>nforman</username>
      <description>
        <![CDATA[Running uphill quickly is more of a skill than a demonstration of power.]]>
      </description>
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      </embed>
      <duration>61</duration>
      <filename>http://media.howcast.com/system/videos/2/66/10/1066.flv</filename>
      <tags>athletic, athletics, country, cross, cross-country, fitness, hill, run, running, sport, sports, track, up, up-hill, uphill</tags>
      <category-hierarchy>
        <category id="1334">Sports &amp; Fitness</category>
        <category parent_id="1334" id="1434">Running</category>
        <category parent_id="1434" id="1435">General Running</category>
      </category-hierarchy>
      <comment-count>0</comment-count>
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      <permalink>http://www.howcast.com/videos/1066-How-To-Run-Uphill</permalink>
    </video>
    <video>
      <category-id>644</category-id>
      <id>176914</id>
      <title>How To Grow an Herb Garden Indoors</title>
      <type>HowcastGuide</type>
      <views>2329</views>
      <created-at>Fri, 01 May 2009 04:03:46 -0700</created-at>
      <rating>10</rating>
      <username>carlo_scialla</username>
      <description>
        <![CDATA[There's nothing nicer than being able to pluck fresh herbs from your own little garden – especially when that garden is right in your home! ]]>
      </description>
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      </embed>
      <duration>143</duration>
      <filename>http://media.howcast.com/system/videos/3/14/69/17/176914.flv</filename>
      <tags>Herbs, growing, own, home, house, gardening, garden, starting, spices, indoors</tags>
      <category-hierarchy>
        <category id="559">House &amp; Garden</category>
        <category parent_id="559" id="642">Fruit, Vegetable &amp; Herb Gardening</category>
        <category parent_id="642" id="644">Herb Gardening</category>
      </category-hierarchy>
      <comment-count>1</comment-count>
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      <permalink>http://www.howcast.com/videos/176914-How-To-Grow-an-Herb-Garden-Indoors</permalink>
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