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7/25/16 12:58 A

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How many aerobic (cardio) exercise sessions should you aim for each week?

at least 3 times a week emoticon

When it comes to cardio, aim for a minimum of 3 days per week with no more than 2 days between sessions. Gradually work your way up to 5 or 6 days per week. Frequency is especially important when it comes to weight loss. The more you exercise, the more calories you will burn. But don't forget the importance of rest and recovery. Give yourself at least 1 to 2 days off each week



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7/25/16 12:51 A

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Heart disease is the leading cause of death in the United States.

True emoticon

Here are the facts:
*Nearly 1 million Americans died of heart disease in 2002, making it the leading cause of death.
*52 million Americans have high cholesterol, a leading cause of heart disease.
*67 percent of Americans are overweight or obese, the top contributor to high cholesterol.



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7/25/16 12:50 A

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What percentage of a cucumber is made of water?

96% emoticon

Made up of 96% water, cucumber is your best friend in hot weather! At 8 measly calories per serving, it's also a great source of fiber and vitamin K, and may help reduce inflammation in the body.



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7/25/16 12:49 A

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How many aerobic (cardio) exercise sessions should you aim for each week?

at least 3 times a week emoticon

When it comes to cardio, aim for a minimum of 3 days per week with no more than 2 days between sessions. Gradually work your way up to 5 or 6 days per week. Frequency is especially important when it comes to weight loss. The more you exercise, the more calories you will burn. But don't forget the importance of rest and recovery. Give yourself at least 1 to 2 days off each week



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7/23/16 10:16 P

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A potassium deficiency can lead to...

High blood pressure emoticon

On average, the potassium intake in the United States is well below the recommended intake level. This may be a contributing factor in high blood pressure. Also, with prolonged diarrhea, vomiting, or laxative use, a potassium deficiency may occur. Kidney problems may also cause severe loss. A deficiency will result in the following symptoms: weakness, appetite loss, nausea, and fatigue.



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7/23/16 10:13 P

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People with type 2 diabetes are dependent on insulin.

False emoticon

Type 2 diabetics are "non-insulin-dependent," whereas type 1 diabetics are "insulin-dependent."



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7/23/16 10:11 P

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Quitting smoking can make you irritable due to a drop in serotonin levels.

True emoticon

It's true! Nicotine increases serotonin, the neurotransmitter that leads to relaxed and calm feelings. When the levels of serotonin decrease, we end up feeling irritable, cranky and stressed. To complicate matters, carbohydrates increase our serotonin levels, which explains the cravings for starchy or sweet foods.



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7/20/16 5:09 A

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Individuals who do not absorb vitamin B-12 properly might have what condition?

Pernicious anemia emoticon

A lack of vitamin B-12 may lead to anemia, fatigue, nerve damage, stomach problems, a smooth tongue, or very sensitive skin. Some people have a medical problem called pernicious anemia in which vitamin B-12 is not absorbed from the intestines properly. They are missing a body chemical called intrinsic factor that comes from the stomach lining. Others have a diseased intestine or have had a large part of their stomachs or intestines removed. These conditions require treatment with vitamin B-12 injections.

Edited by: SUNSET09 at: 7/20/2016 (05:14)

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7/20/16 5:09 A

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How high should you elevate your heart rate during an aerobic (cardio) workout?

Between 60% and 85% emoticon

The recommended heart rate range for aerobic exercise is 60-85% of your maximum heart rate. This range is called the target heart rate (THR) zone. This range is ideal for the general health benefits that come with exercise, and for weight loss. You can use your THR, the "Talk Test" or Perceived Exertion to make sure you're working out in a good intensity level (not too easy, not too hard).



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7/20/16 5:02 A

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Which conventionally grown fruit tends to be HIGHEST in pesticide residue?

Strawberries emoticon

Here's the "dirty dozen"--the list of the 12 most contaminated fruits and vegetables, listed in descending order, starting with greatest levels pesticide contamination): strawberries, apples, nectarines, peaches, celery, grapes, cherries, spinach, tomatoes, sweet bell peppers, cherry tomatoes and cucumbers.



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7/19/16 5:14 A

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Which of the following relaxation techniques will NOT help you get a better night's sleep?

Watching TV emoticon

Reading a book, listening to some soft music, journaling, or writing a letter are all great ways to shut down your mind at night. Don't watch television or use the computer, as the bright screens will actually stimulate your brain more, causing you to stay alert.



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7/19/16 5:13 A

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"Natural" is synonymous with "organic" when it comes to food.

False emoticon

The word "natural" is not regulated by the FDA and therefore is very misleading. Sure "natural" brings to mind thoughts of fresh, minimally processed and healthy food, but it means nothing about a food's nutritional content, ingredients, processing, safety, or health effects. Organic, on the other hand, is a regulated term referring to the way a food was grown or raised--without synthetic fertilizers, hormones or antibiotics, for example.




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7/19/16 5:12 A

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Beans, peas, lentils and oats are good sources of which kind of fiber?

Soluble fiber emoticon

Soluble fiber is found in beans, peas, lentils, oats, and barley. Some fruits and vegetables also have soluble fiber, such as apples, carrots, plums and squash. Eating foods with soluble fiber may help to lower blood cholesterol and decrease your risk of heart disease. These foods may also help lower blood sugar levels, which is important if you have diabetes.



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7/16/16 2:00 A

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What BMI (body mass index) range is considered healthy?

18.5 - 24.9 emoticon

A BMI between 18.5 and 24.9 is considered healthy.



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7/16/16 1:54 A

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Riboflavin is another name for which vitamin?

Vitamin B-2 emoticon

Riboflavin (vitamin B-2) is involved in several vital metabolic processes in the body. It is necessary for normal cell and tissue function. Riboflavin is needed for normal protein and energy metabolism.



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7/16/16 1:48 A

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Up to ______% of the U.S. population is sensitive to dust mites.

10% emoticon

Dust mites are microscopic, eight-legged insects that are mainly found in bedding, curtains and carpeting. Dust mites are a significant cause of indoor allergies—up to 10% of the U.S. population is sensitive to these tiny organisms. An allergic reaction to dust mites can include itchy eyes, a runny or chronically-stuffy nose and other symptoms that often worsen during the night.

Edited by: SUNSET09 at: 7/16/2016 (01:55)

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7/15/16 1:22 A

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With proper treatment, osteoarthritis is curable.

False emoticon

Osteoarthritis is a long-lasting condition that usually gets worse slowly over time. However, treatment plans and lifestyle changes can help reduce pain and discomfort and maintain joint function.



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7/15/16 1:22 A

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It's important to maintain a regular sleep and wake schedule each day, including weekends.

True emoticon

Your sleep-wake cycle is regulated by a "circadian clock" in your brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake time, even on the weekends when there is the temptation to sleep in



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7/15/16 1:21 A

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Frozen vegetables have fewer nutrients than fresh vegetables

False emoticon

Frozen veggies sometimes have a bad reputation, but they actually have just as many nutrients as the fresh stuff. In fact, frozen vegetables hold onto nutrients longer than fresh produce since freezing can lock in nutrients more efficiently than canning or refrigeration methods.




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7/14/16 6:13 A

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You can "cheat" on the amount of sleep you get.

False emoticon

Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. When we don’t get adequate sleep, we accumulate a sleep debt that can be difficult to "pay back" if it becomes too big. The resulting sleep deprivation has been linked to health problems such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road.



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7/14/16 6:12 A

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How many types of Omega-3 fatty acids are there?

3 emoticon

There are three different types of omega-3's (ALA, DHA and EPA), which can each be found in specific types of foods.

Edited by: SUNSET09 at: 7/14/2016 (06:12)

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7/14/16 6:11 A

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The majority of the fat found in an egg is saturated fat.

False emoticon

Approximately 64% of the 5 to 6 grams of fat in one large egg is unsaturated fat. Most of this fat is found in the yolk, leaving the egg white virtually fat free. Just one whole egg will give you almost 1 gram of heart-healthy linoleic acid.



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7/13/16 2:58 A

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What type of stretching should always be avoided?

Ballistic Stretching emoticon

Avoid ballistic stretching and other high-force, short-duration stretches that use rapid bouncing motions or momentum. You have far less control during this type of stretch and therefore a greater potential risk of injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex.




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7/13/16 2:00 A

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You pack a lunch that contains a turkey and cheese sandwich. How soon must you put your lunch in the refrigerator so that it remains safe to eat?

Two hours emoticon

If you pack a lunch that includes perishable food items--meat and cheese sandwiches, leftovers, salads, or dairy foods--don't let more than two hours pass from the time you make your lunch at home to the time you put it in the office refrigerator. The same rule applies if you go out for lunch and bring back fast food, carry out, or doggy bag.




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7/11/16 1:56 A

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A middle-aged (or older) person who has never exercised before should get a doctor's clearance before starting a fitness program.

True emoticon

A document called a PAR-Q (Physical Activity Readiness Questionnaire) can help you determine if you need a medical evaluation before starting an exercise program.



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7/11/16 1:55 A

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Removing the skin from a butter-basted turkey will reduce your caloric intake by about 80 calories.

False emoticon

Turkey (or poultry) with skin has more fat, but removing the skin will save you only 40 calories and 3 grams of fat per serving.




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7/11/16 1:53 A

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Which item is the lowest-calorie dessert at the golden arches?

McDonald's Kiddie Cone emoticon

All in all, both of these options can fit into a healthy diet. Surprisingly, the Kiddie Cone is one of the lowest calorie items on the entire menu, at only 45 calories and 1 gram of fat. It will satisfy your sweet tooth and help you keep your portions in control. Unfortunately, the 35-calorie Apple Dippers come with a 70-calorie caramel dipping sauce. Still, they make a good choice for only 105 calories and half a gram of fat--and an even better choice if you don't eat the dipping sauce at all. If you have a few more calories to spend on your sweet tooth, consider ordering the larger Vanilla Reduced-Fat Ice Cream Cone. It's more than 3 times the serving size of the Kiddie one, but still low in calories (150) and fat (3.5).



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7/8/16 1:41 A

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Sensitivities to specific allergens (such as pollen) are inherited.

False emoticon

Sensitivities to specific allergens are not inherited, but the tendency to develop allergies can be traced back to your parents. If your mother was allergic to dust mites for example, you might also develop allergies--but not necessarily to the same substance. If one of your parents had allergies, you have a one in three chance of also developing an allergy. This risk jumps as high as 75% if both of your parents had allergies



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7/8/16 1:38 A

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In the U.S., how far does the average food item travel before it reaches your table?

Over 1,000 emoticon

Our existing system of food transportation and distribution requires enormous amounts of energy and resources. Before reaching your table, the average food item in the United States will travel 1,300 miles! This is one of many reasons that environmentalists and nutritionists alike recommend eating locally grown food as much as possible



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7/8/16 1:34 A

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In Tabata training, what percentage of your maximum heart rate should you shoot for to reap the most physical benefits?

75% emoticon

While you don't have to have a heart rate monitor to do a Tabata-training workout, it certainly can come in handy. "Maximum effort" is by definition about 90%-95% of your maximum heart rate (calculate your max heart rate here), but working out this hard is generally reserved for only advanced exercisers and athletes. For Tabata training workouts, aim for 75% or more of your maximum heart rate to reap the most benefit.



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7/6/16 1:26 A

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Eating healthier and exercising more are the only ways to lower your cholesterol without taking medication.

False emoticon

Losing weight (if you are overweight), exercising regularly, eating a heart-healthy diet, and quitting smoking all work to improve your cholesterol levels.




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7/5/16 1:18 A

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To achieve minimum health and fitness benefits, adults should aim for how many aerobic exercise sessions per week?

3 emoticon

Aim for a minimum of 3 days of cardio (aerobic exercise) per week with no more than 2 days off between sessions. Gradually work your way up to 5 or 6 days per week.




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7/4/16 1:58 P

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Osteoporosis (bone loss) is a common concern for aging women who can help prevent it by:

A - Getting vitamin D from sunlight, food and supplements
B - Taking a multivitamin daily
C - Eating a diet rich in calcium
D - Performing regular exercise

emoticon All of the above
C and D only
A, C, and D only


Explanation:
Osteoporosis is a potentially debilitating, yet preventable condition. Calcium and Vitamin D intake and regular, weight-bearing exercise are just a few of the ways you can prevent it. Get 31 more tips to strengthen your bones.

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7/4/16 2:02 A

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How many types of carbohydrates are there?

3 emoticon

Simple carbohydrates are composed of 1 or 2 sugar units that are broken down and digested quickly. Complex carbohydrates (also referred to as starch) are made up of many sugar units and are found in both natural (brown rice) and refined (white bread) form. They are structurally more complex and take longer to be broken down and digested. Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, which stabilizes appetite and results in fewer carbohydrates that are stored as fat. Unrefined or ‘whole grain’ carbohydrates found in products like brown rice, whole wheat pasta and bran cereals are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health. Indigestible carbohydrates are also called fiber. The body is unable to breakdown fiber into small enough units for absorption. It is therefore not an energy source for the body but does promote health in many other ways.




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7/3/16 1:14 A

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For optimum health, adults should consume fewer than ___ mg of cholesterol each day.

300 emoticon

Cholesterol is a fat-like substance found in animal foods and in the body's blood, brain and nervous systems. It is essential to the structure of every cell in the body. The dietary goal for adults is to limit intake to fewer than 300 milligrams of cholesterol each day



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7/1/16 5:16 A

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HDL cholesterol is the healthy kind.

True emoticon

HDL (High Density Lipoprotein) is the good, healthy cholesterol. HDL picks up and carries excess cholesterol away from artery walls and brings it back to the liver for processing and removal. You want this number to be high (at least 60 mg/dL)to protect your heart. Levels too low (less than 40 mg/dL) are bad for your health, increasing your risk for heart disease. Click here to learn about other important cholesterol numbers, like LDL and triglycerides.




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6/29/16 1:40 A

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Bran is removed from wheat kernels to make white flour. What nutrients does this bran contain?

All of the above including B-vitamins, Trace minerals, and Fiber emoticon

Bran makes up the outer layers of the grain. It contains B-vitamins, trace minerals and dietary fiber. It's removed when wheat flour is processed (refined and/or bleached) into white flour.



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6/28/16 11:02 A

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Which of the following is an appropriate warm up?

A - Stretching before exercise
B - Walking at a moderate pace for 5 minutes
C - Doing several lightweight repetitions of a strength training exercise
All of the above
A and B only
emoticon B and C only

Explanation:
Contrary to popular belief, stretching is not the same thing as warning up. A warm up can be a lower intensity version of the workout you are about to do, or it can be a completely different exercise. As long as it increases your heart and breathing rates, involves the muscles you are about to use, and lasts for 5-10 minutes it is considered a proper warm up. So why is a warm up so important? Read Common Fitness Blunders to find out.

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6/27/16 9:29 A

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True or False: Eating healthier and exercising more are the only ways to lower your cholesterol without taking medication?


True
emoticon False

Explanation:
Losing weight (if you are overweight), exercising regularly, eating a heart-healthy diet, and quitting smoking all work to improve your cholesterol levels.

How Much Better Off Would We All Be If We Took Fewer Pills and More Walks?


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6/26/16 2:25 A

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Which conventionally grown vegetable tends to be HIGHEST in pesticide residue?

Celery emoticon

Here's the "dirty dozen"--the list of the 12 most contaminated fruits and vegetables, listed in descending order, starting with greatest levels pesticide contamination): strawberries, apples, nectarines, peaches, celery, grapes, cherries, spinach, tomatoes, sweet bell peppers, cherry tomatoes and cucumbers.



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Which of the following conditions may lead to IBS?

All of the above emoticon

Some experts believe that IBS may be caused by a bacterial infection in the gastrointestinal tract. But other health conditions that can cause IBS symptoms include: celiac disease (intolerance of gluten from grains), chronic fatigue syndrome, fibromyalgia (widespread bodily pain), and temporomandibular disorder (jaw pain and discomfort). In addition, psychological conditions, such as panic disorder, depression and anxiety have been associated with IBS and gastrointestinal distress.




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Beans, peas, lentils and oats are good sources of which kind of fiber?

Soluble fiber emoticon

Soluble fiber is found in beans, peas, lentils, oats, and barley. Some fruits and vegetables also have soluble fiber, such as apples, carrots, plums and squash. Eating foods with soluble fiber may help to lower blood cholesterol and decrease your risk of heart disease. These foods may also help lower blood sugar levels, which is important if you have diabetes.



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Which of the following foods is highest in antioxidants?

Raspberries emoticon

Scientists have discovered that berries have some of the highest antioxidant levels of any fresh fruits. Raspberries, for example, contain an especially high level of antioxidants--three times more than kiwis and 10 times more than tomatoes.



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Quitting smoking can make you irritable due to a drop in serotonin levels.

True emoticon

It's true! Nicotine increases serotonin, the neurotransmitter that leads to relaxed and calm feelings. When the levels of serotonin decrease, we end up feeling irritable, cranky and stressed. To complicate matters, carbohydrates increase our serotonin levels, which explains the cravings for starchy or sweet foods



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What would happen if you ate two peanut butter cookies instead of two (plain) sugar cookies?

You'd consume fewer calories emoticon

Peanut butter may be notorious for its high fat content, but traditional peanut butter cookies are usually lower in calories than most other choices. Here's how some common holiday cookies break down (nutrition facts based on 2 cookies unless otherwise noted):
Sugar cookies: 170 calories, 9 grams fat
Shortbread cookies: 150 calories, 9 grams fat
Gingerbread cookies: 140 calories, 7 grams fat
Peanut brittle (1 oz): 138 calories, 5 grams fat
Peanut butter cookies: 121 calories, 7 grams fat



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Your body needs sodium

True emoticon

Sodium is found mainly in blood plasma and in the fluids outside the body cells. It helps regulate the movement of body fluids in and out of the body cells. Sodium helps your muscles and heart to relax. It is involved in the transmission of nerve impulses and helps to regulate blood pressure.



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Which of the following statements about sugar alcohols is FALSE?

They contain 1/8 the calories that sugar does. emoticon

Sugar alcohols get their name from their unique chemical structure, which resembles both sugar and alcohol. But they're neither sugars nor alcohols. In fact, sugar alcohols are a type of carbohydrate that sweetens foods, but with half the calories of sugar. There are several specific types of sugar alcohols (usually ending with the letters "-ol"): erythritol, hydrogenated starch hydrolysates, isomalt, lactitol, maltitol, mannitol, sorbitol and xylitol.



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Although menopause usually does not require extra medical care, a woman should see her doctor if:

All of the Above emoticon

All of these abnormal changes in menstruation could indicate a problem, so check with your doctor.



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All grains and grain-based foods contain gluten.

False emoticon

Wheat (all types, including durum, einkorn, faro, kamut, semolina and spelt), barley, rye and certain processed oats all contain a protein called gluten, and all foods made from these grains (most flours, cereals, breads, pastas, crackers and cookies) contain gluten, too. Not all grains contain gluten, however. Amaranth, arrowroot, buckwheat, cassava (manioc), corn, flax, indian rice grass (montina), Job's tears, millet, finger millet (ragi), potatoes, quinoa, rice, sago, sorghum, soy, tapioca, tef (teff), wild rice and yucca are naturally gluten-free.



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True or False: Exercise can help slow brain shrinkage in people with early Alzheimer's disease?


emoticon True
False

Explanation:
A study in the journal Neurology showed that exercise may help slow brain shrinkage in people with early Alzheimer's disease. In the study, adults diagnosed with early Alzheimer's who were less physically fit had four times more brain shrinkage than normal older adults

Whether you think you can or you think you can't, you are probably right!

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What common food source is usually fortified with vitamin D?

Milk emoticon

Milk is fortified with vitamin D. If you do not drink milk, ask your health care professional about supplementation. Note: Most cheese and yogurt products are NOT made with fortified milk.



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Why should milk be stored in opaque (non-clear) containers?

Light destroys nutrients in the milk emoticon

Milk is (or should be) stored in opaque plastic or cardboard containers, not clear glass, because light can destroy nutrients in the milk. Ultraviolet light, including sunlight, can quickly destroy riboflavin, a nutrient found in milk, for example.



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To make refined or bleached 'white flour,' what part of the wheat kernel is removed?

A and B only emoticon

Bran makes up the outer layers of the grain. It contains B-vitamins, trace minerals and dietary fiber. It's removed when wheat flour is processed (refined and/or bleached) into white flour. Germ is the part of the plant that sprouts to generate a new plant. It has B-vitamins, trace minerals, and some protein. It's also removed when wheat flour is refined to become white flour, which is purely the endosperm of the wheat kernel.



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For optimum health, adults should consume fewer than ___ mg of cholesterol each day.

300 emoticon

Cholesterol is a fat-like substance found in animal foods and in the body’s blood, brain and nervous systems. It is essential to the structure of every cell in the body. The dietary goal for adults is to limit intake to fewer than 300 milligrams of cholesterol each day.



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Which of the following ground beef products tends to be the LEANEST?

Ground round emoticon

Ground beef products (in order of most to least fat): ground beef, ground chuck, ground round. Eye of round and roasts are leaner, while steaks and ribs have more fat.



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Obesity may prevent the immune system from functioning properly.

True emoticon

Research performed by scientists at the University of North Carolina at Chapel Hill School of Medicine has shown that obesity prevents the immune system from functioning properly, increasing its vulnerability to infection. In the study, obese mice were 50 percent less capable of killing the flu virus, compared to lean mice. The researchers believe that the same holds true in humans.



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5/25/16 1:21 A

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Dietary fiber, starches, and sugars are all digested in the same way?

False emoticon

Although it is considered a carbohydrate, dietary fiber is not digested the same way the other two types of carbohydrates (starches and sugars) are. While starches and sugars are broken down into glucose (blood sugar), fiber isn't treated the same way. The fiber you eat passes through the body undigested and helps add bulk to your stool (among other benefits).




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True or False: For a muscle to get stronger, it has to get bigger?

True
emoticon False

Explanation:
The amount of force a muscle can generate depends not just on the size of the muscle fibers but also on the number of fibers that can be activated and used. Each time you challenge your muscles to do more than they usually do, they learn to use more of your existing muscle fibers. Muscle fibers won't start getting bigger until after you reach the point where you're activating most of them--and you can gain a lot of strength before you get to that point. 

Jeannie
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Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


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Women need more folic acid than men do.

False emoticon

The recommended intake of folic acid for adult males and females is 400 micrograms daily.




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Which of the following is NOT a symptom of seasonal allergies?

Body aches emoticon

Body aches are never a symptom of seasonal allergies. If you experience body aches plus other allergy symptoms such as sneezing, stuffy nose and congestion, you most likely have a cold and should consult your doctor to find the best treatment option for you.



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The same two bacteria cultures are used to make all yogurts.

True emoticon

Two such bacteria cultures, Lactobacillus bulgaricus and Streptococcus thermophilus are used to make all yogurts



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Potatoes, sweet potatoes and yams all come from the same plant family.

False emoticon

Let's clear up the confusion about potatoes, sweet potatoes and yams: They're all members of distinct plant families, unrelated to one another. The only thing these three have in common is their growing habit: All are edible tuberous roots supported by above-ground flowering plants



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True or False: Skipping the cool down at the end of your workout can lead to dizziness and/or faintness.


emoticon True
False


Explanation:
The purpose of the cool down is to slowly decrease the heart rate and the overall metabolism previously elevated during exercise. When exercise ends abruptly, your blood pressure drops and can cause dizziness or fainting. A proper cool-down prevents the sudden pooling of blood (collection of blood in one place) and re-circulates the blood back to the heart, skeletal muscles and brain. This 10-15 minute phase of your workout helps prevent muscle stiffness or soreness. Learn how to Cool Down properly. 

Jeannie
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Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

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~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


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According to a survey of SparkPeople members, those who were involved in the Community lost about the same amount of weight as members who did not use Community features.

False emoticon

Our research has shown that people who use the Community (Message Boards, SparkTeams, etc.) tend to lose more weight on average than those who do not. So what are you waiting for? Start posting and get your weight loss going!



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It's best to start your strength-training workouts with exercises for larger muscles and then work on your smaller muscles.

True emoticon

If you work out the smaller muscles first, they'll be too tired to help out when you're lifting heavier weights to train your larger muscles. So do the "heavy lifting" first, and finish off with the smaller muscles.



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Which food naturally contains vitamin D?

Fish emoticon

Vitamin D is found naturally in fish and fish-liver oils. However it is also found in vitamin D fortified milk.



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How much dietary cholesterol should you consume from foods each day?

Less than 300 milligrams emoticon

Dietary cholesterol is found only in foods of animal origin, such as meat, poultry, fish, eggs, and dairy products. It is not found in plant foods like grains, fruits and vegetables. Individuals should limit their intake of dietary cholesterol to less than 300 milligrams daily



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Which habit has NOT been proven to prevent type 2 diabetes?

Consuming less sugar emoticon

There are many ways to prevent type 2 diabetes. Eating a healthy diet and getting sensible amounts of physical activity to achieve and maintain a healthy weight can help prevent it. Contrary to popular belief, eating too much sugar does not cause type 2 diabetes. Read more about Pre-Diabetes and preventing type 2 diabetes.



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Combining frozen fruit and sugar will give you what frozen dessert?

Sorbet emoticon

Sorbet is usually fruit and sugar that has been frozen. Sherbet has a fruit juice base but often contains some milk, egg whites or gelatin to thicken and richen it. It's a creamy version of sorbet.



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Soluble and insoluble fiber have the same functions and benefits.

False emoticon

Eating foods with soluble fiber may help to lower blood cholesterol and decrease your risk of heart disease. These foods may also help lower blood sugar levels, which is important if you have diabetes.

Insoluble fiber is often called roughage or bulk because it keeps the digestive system running smoothly. This helps with constipation, hemorrhoids, and other digestive problems. It may help to prevent some types of cancer.



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Which drive-thru taco salad (with dressing) contains fewer calories?

Wendy's Southwest Taco Salad emoticon

Even with the added dressing, Wendy's salad weighs in with fewer calories (640), fat (38 grams), and trans fats (1.5 grams). Taco Bell's Fiesta Taco Salad packs 820 calories, 43 grams of fat (more than 70% of your daily value), and 1.5 grams of trans fats. You can make Wendy's Southwest Taco Salad healthier by ditching the dressing and tortilla strips. You'll still retain a lot of flavor, thanks to the seasoned chili and sour cream, but you'll save 200 calories and 13 grams fat.



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Resistance training can lower blood pressure as much as:

50%
70%
emoticon 20%
10%
90%

Explanation:
Research conducted in the College of Health Sciences Department of Health, Leisure and Exercise Science at Appalachian State University has shown that resistance training can lower blood pressure by as much as 20%. Researchers say that the healthy heart benefits come from the increased blood flow to the muscles, heart and body. 

How Much Better Off Would We All Be If We Took Fewer Pills and More Walks?


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Eating food that was cooked in aluminum cookware can lead to Alzheimer's disease

False emoticon

Claims have been made linking aluminum to Alzheimer's disease and other health problems, but these claims have been unsubstantiated by scientific research. In fact, according to the FDA, taking one antacid or aspirin tablet provides the body with far more aluminum than cooking and storing an entire day's meals in aluminum.

Edited by: SUNSET09 at: 4/25/2016 (04:02)

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Which of the following supplements can help prevent colds and the flu?

None of the above emoticon

Although each of these substances have been linked to cold prevention in some studies, but the jury's still out on the best role for herbal and vitamin supplements. According to respected organizations (such as the National Institutes of Health and the National Lung Association), there is no conclusive evidence that supports the notion that taking large doses of vitamin C, zinc, or Echinacea will prevent colds. However, these nutrients may reduce the severity or duration of some symptoms. Always talk to your doctor before taking any supplements.



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4/22/16 8:45 A

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Your ideal post-workout meal or snack should contain about ______% of the calories you burned during your workout.

505 emoticon

Ideally, try to eat enough calories to equal 50% of the calories you burned during your workout. So if you burn about 600 calories during your workout, try to eat 300 calories afterward. Don’t worry about undoing the calorie-burning benefits of your workout–that’s not how weight loss works. As long as you're eating within your recommended calorie range (whether for weight loss or maintenance), you'll be on your way to reaching your goals.



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Snoring can be a symptom of sleep apnea.

True emoticon

Although snoring may be harmless for most people, it can be a symptom of a sleep apnea (especially if it is accompanied by severe daytime sleepiness). Sleep apnea is characterized by pauses in breathing that prevent air from flowing into or out of a sleeping person’s airways. People with sleep apnea awaken frequently during the night gasping for breath. Snoring on a frequent or regular basis has also been directly associated with high blood pressure.



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The nutrient content of an egg depends mostly on whether or not the eggs come from free range chickens.

False emoticon

The terms "free-range," "vegetarian-fed" and "organic" are all on egg cartons these days. While free-range does mean the chicken is not caged, it does not necessarily mean that the chicken roams outdoors (it only has access to open space at some point each day). A chicken's feed is what affects the nutritional quality of its eggs. The label "vegetarian-fed" ensure no animal by-products are fed to the chickens laying the eggs, and "organic" means the chicken's feed is organic.



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Frozen vegetables have fewer nutrients than fresh vegetables.

False emoticon

Frozen veggies sometimes have a bad reputation, but they actually have just as many nutrients as the fresh stuff. In fact, frozen vegetables hold onto nutrients longer than fresh produce since freezing can lock in nutrients more efficiently than canning or refrigeration methods.



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Which of the following statements about HDL is FALSE?

It's the unhealthy cholesterol emoticon

HDL (High Density Lipoprotein) is the good, healthy cholesterol. HDL picks up and carries excess cholesterol away from artery walls and brings it back to the liver for processing and removal. You want this number to be high (at least 60 mg/dL)to protect your heart. Levels too low (less than 40 mg/dL) are bad for your health, increasing your risk for heart disease



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4/15/16 3:54 A

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Which of the following foods contains the most calcium per serving?

Collard greens emoticon

Collard greens contain the most calcium (357 mg per cup) of all the foods listed here. Calcium fortified orange juice (200 mg per 6 oz), almonds (70 mg per 1 oz), and blackstrap molasses (175 mg per 1 Tbsp) still contain calcium, however.

Obesity may prevent the immune system from functioning properly.

True emoticon

Research performed by scientists at the University of North Carolina at Chapel Hill School of Medicine has shown that obesity prevents the immune system from functioning properly, increasing its vulnerability to infection. In the study, obese mice were 50 percent less capable of killing the flu virus, compared to lean mice. The researchers believe that the same holds true in humans.

Your body needs sodium

True emoticon

Sodium is found mainly in blood plasma and in the fluids outside the body cells. It helps regulate the movement of body fluids in and out of the body cells. Sodium helps your muscles and heart to relax. It is involved in the transmission of nerve impulses and helps to regulate blood pressure.



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4/14/16 3:43 A

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To build strength, your muscles must work ___ than they are used to.

Harder emoticon

In order to build strength, your muscles must work harder than they are accustomed to. This overload will result in increased strength as the body adapts to the stress placed upon it.



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For optimum health, adults should consume fewer than ___ mg of cholesterol each day.

300 emoticon

Cholesterol is a fat-like substance found in animal foods and in the body's blood, brain and nervous systems. It is essential to the structure of every cell in the body. The dietary goal for adults is to limit intake to fewer than 300 milligrams of cholesterol each day.




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4/6/16 1:53 P

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The morning after an intense workout, you start feeling quite sore. You notice that you feel this way up to 72 hours after your workout, but then you feel as good as new. Which type of muscle soreness are you experiencing?

Long-Term Muscle Soreness
emoticon Delayed Onset Muscle Soreness
None of the Above

Explanation:
Delayed Onset Muscle Soreness, called DOMS for short, is the soreness you're probably most familiar with. It's what you feel when you get out of bed the next morning after a tough workout. This type of muscle soreness begins 24 to 48 hours after your workout and actually indicates a natural adaptive process that the body uses after an intense exercise session. When you do a new or particularly challenging workout, your muscle fibers tear on a microscopic level. If you still feel pain well past the 72-hour mark you may be experiencing Long-Term Muscle Soreness. If the pain lingers for longer than 5 days, consult your doctor. 



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According to the USDA, which chocolate product contains the highest concentration of healthy compounds?

Unsweetened cocoa powder emoticon

A 2005 USDA study found that unsweetened cocoa powder contained the highest concentration of beneficial compounds of all chocolate products.



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Which of the following foods contain all 9 essential amino acids?

A - Meat
B - Eggs
C - Fish
D - Poultry
E - Milk
F - Cheese
G - Soybeans
A, B, C, D, E and F only
emoticon All The Above


Explanation:
Meat, fish, poultry, eggs, milk, cheese, yogurt and soybeans provide all nine essential amino acids. For this reason, they are considered high quality or COMPLETE proteins. 



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True or False: Stretching can cause injury?

emoticon True
False

Explanation:
Flexibility training is broadly accepted as a way to increase joint mobility. The goal of stretching is to optimize joint mobility while maintaining joint stability. Although research has shown that different stretching methods will improve joint flexibility, it should be noted that inappropriate stretching can cause injury


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True or False: The key to developing muscle strength is to create tension within a muscle?


emoticon True
False


Explanation:
The key to developing strength is creating tension within a muscle (or group of muscles). This is known as the tension principle. Tension is created by resistance. Resistance can come from weights (like dumbbells), specially-designed strength training machines, resistance bands, or the weight of your own body. 


Jeannie
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Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


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1. To build strength, your muscles must work ___ than they are used to

Harder emoticon

In order to build strength, your muscles must work harder than they are accustomed to. This overload will result in increased strength as the body adapts to the stress placed upon it.

2) Breastfeeding longer than six months INCREASES a child's risk of developing allergies.

False emoticon

Exclusively breastfeeding your baby for at least six months can greatly reduce her risk of developing food allergies later in life

3) How often should you strength train with each major muscle group?

2-3 times a week emoticon

Aim to train each muscle group at least two times per week, and up to three if you have the time or are more advanced. One day per week may help you maintain your current level of strength, but it will not be enough to build muscle. It is important to rest 1-2 days in between working out the same muscle(s). Rest days give the muscles time to repair themselves from small tears that occur during strength training, and this is how you get stronger.



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True or False: Women should lift light weights for more repetitions to avoid bulking up?

True
emoticon False

Explanation:
While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women's testosterone levels are much lower than men's, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Women, in fact, are more likely to tone up from strength training rather than bulk up. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer. No matter how many repetitions you do, you should be lifting a challenging weight and feel muscle fatigue by the end of each set. Learn how to Add Strength Training for Lean Muscles. 


Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


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