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11/29/16 5:55 A

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Garlic is a good source of:
Vitamin C, selenium and magnesium emoticon

Garlic has been shown to moderately reduce cholesterol, and its sulfur compounds have been shown to reduce blood pressure. It's also low in calories (4 calories per clove) and high in vitamin C, selenium and magnesium.



 
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If you don't have allergies by the time you're 30, you won't develop them later in life
False emoticon

Because repeated exposure to substances can prompt an allergic reaction, you are more likely to develop allergies as you get older.



 
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What is epigallocatechin gallate (EGCG)?
An Antioxidant emoticon

Green tea contains an antioxidant known as epigallocatechin gallate (EGCG), which has been shown in lab studies to boost metabolism and fat burning



 
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11/29/16 2:34 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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11/28/16 2:46 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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11/28/16 2:44 A

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For the healthy adult, glucose is the preferred source of energy for the brain.
True emoticon



 
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What type of aerobic exercise involves sustaining one exercise intensity for several minutes?
Continuous training emoticon

Continuous training is the most common method of aerobic exercise. It involves sustaining one exercise intensity for several minutes 20-60 minutes (or more for long-distance training) at a time.



 
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11/27/16 4:03 A

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The frozen dessert known as 'Italian ice' contains milk, just like ice cream does. False emoticon

Italian ice (also called Granita) is a mix of juice (or other liquid like coffee), water and sugar, usually in a 4:1 ratio of liquid to sugar. The ices are stirred frequently during freezing to give it a flaky texture. These are almost always fat-free, contain minimal additives and are the lowest in calories of all frozen desserts.



 
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11/27/16 3:58 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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Pollen counts are HIGHEST between 10 a.m. and 3 p.m.
False emoticon

Pollen counts are highest between 5 a.m. and 10 a.m. If you have allergies to pollen, you should avoid going outdoors during this time frame.




 
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11/26/16 3:58 A

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Even if you eat healthy and exercise regularly, your cholesterol levels are more likely to be elevated if you are overweight.
True emoticon

Being overweight increases your blood cholesterol levels since your body stores the extra calories you eat as triglycerides. When these triglyceride levels are high, HDL (good) cholesterol levels tend to be low, a combination that is associated with an increased risk for heart disease. Losing just 10% of your body weight (25 pounds for someone who weights 250 pounds), can improve your cholesterol levels.



 
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11/26/16 3:56 A

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How many calories does a single gram of carbohydrate provide?
4 emoticon

One gram of carbohydrate provides 4 calories.




 
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11/26/16 3:54 A

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Line up these 5 homemade pies in order of most to least calories per slice (highest to lowest calories).
Pecan pie, cherry pie, apple pie, pumpkin pie, sweet potato pie emoticon

Here's the fat and calorie breakdown for homemade pies:
Pecan pie 503 calories, 27 grams fat
Cherry pie 486 calories, 22 grams fat
Apple pie 411 calories, 19 grams fat
Pumpkin pie 316 calories, 14 grams fat
Sweet potato pie 250 calories, 12 grams fat



 
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11/22/16 1:51 A

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How many pounds of calcium are in the average adult body?
2-3 pounds emoticon

Calcium is present in the body in greater amounts that any other mineral. Calcium builds strong bones in both length and density and is vital to the formation of teeth. There is about 2 - 3 pounds of calcium in the body, mostly concentrated in the bones and teeth.



 
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11/22/16 1:49 A

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How many nutrients are lost when whole grains are refined into white flour?
17 emoticon

When grains are processed and refined, the bran and germ are removed, leaving behind the white endosperm. During this process, grains become less nutritious, losing 25% of their original protein content and 17 other essential nutrients. While manufacturers then "enrich" the flour with some vitamins and minerals, a naturally whole grain is still a healthier choice. Compared to refined grains (white bread, white rice, white flour), whole grains pack more protein, fiber, vitamins (B vitamins and vitamin E), and minerals (magnesium and iron), as well as some antioxidants not found in other foods.



 
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11/22/16 1:45 A

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Which of the following high-fat foods is a source of heart-healthy fats?
Peanut butter emoticon

Natural peanut butter (made without added oils or sweeteners) contains monounsaturated fats, which are the healthiest fats for your heart. They decrease your total blood cholesterol but maintain your HDL (good) cholesterol. Ideally, most of the fat in your diet should come from this group, which includes: almonds, avocados, cashews, canola oil, hazelnuts, macadamia nuts, olive oil, olives, pecans, peanuts, peanut oil, pistachios, sesame oil, sesame seeds, and tahini .



 
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11/20/16 2:21 A

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Eating chicken soup can help you recover from a cold.
True emoticon

There is a grain of truth to this practice. Chicken soup won't "cure" your cold, but research shows that it can help loosen nasal mucus and clear up congestion so you breathe a little easier.



 
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11/20/16 2:19 A

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Sunscreen blocks your body's ability to make vitamin D when exposed to sunlight.
True emoticon

Vitamin D is known as the "sunshine vitamin" because it is made in your skin when the ultraviolet light hits your skin. However, sunscreen can inhibit the body's ability to make vitamin D. If you eat a balanced diet and get outside in the sunshine at least 1.5 to 2 hours a week, you should be getting all the vitamin D you need.



 
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11/20/16 2:16 A

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What percentage of lung capacity does the average person use while at rest? 15%
emoticon

Few people use their lungs to their full capacity. It has been reported that at rest, people use just 10%-15% of their actual lung capacity, usually a result of quick, shallow breaths that make the chest rise and fall.

Edited by: SUNSET09 at: 11/20/2016 (02:17)

 
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11/19/16 6:48 A

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

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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11/19/16 6:42 A

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To build greater muscle strength, you should do ___ repetitions of each exercise.
Both A and D emoticon

If your goal is to build strength and muscle size, then aim for fewer reps (such as 8-10). Because you are doing fewer reps, you will need a heavier weight to reach muscle exhaustion in each set, so that's where the phrase "heavy weight, low reps" come from



 
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11/19/16 6:35 A

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Walking provides enough impact to strengthen bones and decrease one's risk of osteoporosis.
True emoticon

A review of 24 studies on aerobic exercise and bone mineral density in women suggests that walking just 30 minutes per day a few times a week is enough to increase bone density by a moderate amount (about two percent) compared to non-exercisers. Walking was the preferred form of exercise by most participants.



 
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11/18/16 3:43 A

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Which of the following actions can cause osteoarthritis to develop?
All of the above emoticon

Joint injuries or overuse, whether from physical labor, sports, or repetitive injury, can increase the risk for developing osteoarthritis. Even a single injury to a joint can result in the development of osteoarthritis many years later



 
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11/18/16 3:14 A

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Fat-free foods are always the healthiest choice
False emoticon

When you remove the fat from foods that naturally contain them, you have to replace the fat with some other ingredients (often sugar or salt). Instead of choosing the fat-free version of your favorite cheese, which will lack the satisfyingly rich mouth feel of the original, choose the reduced-fat version. It will retain some of that richness with less fat and fewer calories.



 
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11/18/16 3:10 A

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After an intense workout, what nutrient does your body need most.
Carbohydrates emoticon

Carbohydrates. Roughly 60% of the calories you eat at this time should come from carbohydrates. Contrary to popular belief, your body needs more carbohydrates than protein after a workout, to replace the muscle fuel (glycogen) you used up and to prepare for your next exercise session. Moderate exercisers need about 30-40 grams of carbohydrates after an hour of exercise, but high-intensity exercisers need more--around 50-60 grams for each hour they exercised.

Edited by: SUNSET09 at: 11/18/2016 (03:13)

 
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11/16/16 2:29 A

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Health problems such as obesity, diabetes, hypertension and depression are UNRELATED to the amount and quality of a person's sleep.
False emoticon

Studies have found a relationship between the quantity and quality of one's sleep and many health problems. For example, insufficient sleep affects growth hormone secretion that is linked to obesity; as the amount of hormone secretion decreases, the chance for weight gain increases. Blood pressure usually falls during the sleep cycle. However, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems. Research has also shown that insufficient sleep impairs the body's ability to use insulin, which can lead to the onset of diabetes. More and more scientific studies are showing correlations between poor and insufficient sleep and disease.



 
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11/16/16 2:26 A

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What blood pressure reading is considered optimal?
120/80 emoticon

Blood pressure, the force of blood against artery walls, is measured in millimeters of mercury (mm HG) and recorded as two numbers: systolic (pressure on the arterial walls as the heart contracts) over diastolic (pressure on the arterial walls as the heart relaxes between beats). Both numbers are important



 
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11/16/16 2:23 A

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Which essential nutrients help regulate cellular fluid and transmit nerve impulses?
Minerals emoticon

Electrolytes are special minerals that help regulate cellular fluid and transmit nerve impulses



 
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11/15/16 1:52 A

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Caffeine is found in certain headache medications.
True emoticon

The blood vessels in the brain dilate (enlarge) during a headache. Caffeine constricts the blood vessels, which lessens the pain. It is also a mild pain reliever. This is why caffeine is found in headache medications like Excedrin Migraine (130 mg per 2 tablets), Midol Complete (120 mg per 2 tablets) and Anacin (64 mg per 2 tablets).




 
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11/15/16 1:50 A

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By adding exercise to your weight loss program, you'll be able to eat more calories and still lose weight.
True emoticon

Remember, to lose weight, you need to create a caloric deficit. You can do this by cutting calories from your diet, by exercising more, or by combining both diet and exercise. Because you need to give you body a proper amount of fuel for energy, nutrients, and to ensure weight loss, it can be hard to cut a large amount of calories by dieting alone. By adding exercise, however, you'll be able to eat more and still meet your goals. Just make sure that you account for all the exercise you do when you set-up your SparkPeople program. This way, you'll get an accurate calorie recommendation for you to lose weight at a healthy rate.



 
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11/15/16 1:47 A

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The elderly are more likely to be depressed than any other age group.
False emoticon

Depression is not a natural part of aging. While you may think that the risk of developing depression increases with age, that's not always the case. In fact, studies show that the elderly are more likely to be happy and content with their lives than their younger counterparts. Depression can occur at any age (even in children), but it is most common in people between the ages of 24 and 44.



 
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11/12/16 2:43 A

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Depression is caused by a chemical imbalance in the brain.
False emoticon

The causes of depression are complex and overlapping. In fact, one true cause is not known. Low serotonin levels are a symptom of depression, but there is no proof that low levels of serotonin actually cause depression.



 
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Which of the following vegetables is in season during the winter?
Answers 2 and 4 emoticon

Kale and leeks are both in season during the winter. Porcini mushrooms and zucchini are in season during the summer.



 
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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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11/8/16 2:54 A

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The average American family throws away _ worth of food per year.
$1300-2300 emoticon

According to The Natural Resources Defense Council, "American families throw out approximately 25 percent of the food and beverages they buy. The cost estimate for the average family of four is $1,365 to $2,275 annually."



 
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Starches, sugar and fiber are all types of carbohydrates.
True emoticon

Carbohydrates include starches, sugars and fiber, which is an indigestible form of carbohydrate.



 
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BMI estimates your body fat percentage.
False emoticon

BMI is a quick and easy way to determine if your weight is appropriate for your height. It is NOT an estimate of body fat percentage. It's just a general measure (and isn't always accurate for everyone).



 
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Your body needs an adequate amount of carbohydrates to be able to burn fat.
True emoticon

For fat to be metabolized properly, carbohydrates must be present. The basic message is simple when it comes to selecting the amount and type of carbohydrate foods. Carbohydrates should make up 45% - 65% of the total daily calories in a healthy diet. At least 130 grams of carbohydrate should be included in the diet to prevent ketosis. Whenever possible, replace highly processed/refined grains, cereals, and sugars with minimally processed whole-grain products.



 
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Of adults with arthritis, how many take part in a regular exercise program?
2/3 emoticon

According to a study published in the American Journal of Preventive Medicine, adults with arthritis aren't exercising enough. According to researchers, more than one-third of adults with arthritis do NOT exercise at all (meaning approximately 2/3 do), and people with arthritis are less likely than people without arthritis to meet recommended levels of physical activity (30 minutes of moderate activity most days of the week). Exercise is an important part of an arthritis management program.



 
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Most people with diabetes suffer from type 2 diabetes.
True emoticon

Between 90% and 95% of diabetes cases are type 2.



 
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11/6/16 1:36 A

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It's better to squeeze out one more repetition, even with bad form, to really fatigue your muscles.
False emoticon

Bad form is never a good idea. The only thing this will accomplish is increasing your risk of injury. Your goal should be to stop after the last repetition you can do in good form--that means without using momentum or body contortions to move the weight. A little muscle trembling or shakiness is OK, but don't go beyond that.



 
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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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How many aerobic (cardio) exercise sessions should you aim for each week?
At least three 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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Where does most of the fuel your burn during exercise come from?
Stored carbohydrates and fat emoticon

Most of the fuel you use during exercise doesn't come from the food you've recently eaten! It actually comes from the carbohydrates (called "glycogen") and fat that's stored in your muscles, liver, and fat cells. That's enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.



 
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The food ingredients erythritol, maltitol, and sorbitol are all examples of what Sugar alcohols 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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Garlic is a good source of:
Vitamin C, selenium and magnesium emoticon

Garlic has been shown to moderately reduce cholesterol, and its sulfur compounds have been shown to reduce blood pressure. It's also low in calories (4 calories per clove) and high in vitamin C, selenium and magnesium.

Edited by: SUNSET09 at: 11/5/2016 (08:31)

 
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A thiamin (vitamin B-1) deficiency can lead to
Beriberi emoticon



 
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How many cups of popcorn does a large tub from a movie theatre usually contain?
20 cups emoticon

On average, a large popcorn (which contains 20 cups) boasts a mind-boggling 100 grams of fat-the equivalent of more than six fast food hamburgers. With about 1,300 calories, that large popcorn packs almost a full day's supply of calories for the average dieter.

Edited by: SUNSET09 at: 11/5/2016 (08:22)

 
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Who is more likely to develop high blood pressure?
It depends on the person's age. emoticon

Your risk of developing high blood pressure increases as you age. Men over 45 and women over 55 are more likely to have high blood pressure than their younger counterparts. Up to age 55, men are more prone to high blood pressure than women, but after menopause, a woman's risk increases. By age 75, high blood pressure is more prevalent among women than men.



 
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11/3/16 8:21 A

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How many teaspoons of sugar does a 12-oz can of soda contain?
10 emoticon

Four grams of sugar equals one teaspoon. A 12-oz can of pop contains 40 grams of sugar, which is equal to 10 teaspoons of sugar and 160 empty calories.




 
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11/3/16 8:19 A

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Exercising will prevent cellulite.
False emoticon

Even the most hard-core female athletes can have cellulite because of the nature of her fibrous connective tissue. Exercise will reduce the overall amount of fat you have overall, thereby minimizing the amount of cellulite you have. Tone, firm muscles will also make the cellulite you do have less noticeable



 
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Which type of food can be stored as body fat?
All of the above emoticon

Put simply, too much of any type of food can result in weight gain.



 
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Roughly how many calories do people burn by cleaning their houses each year?50,000 emoticon



 
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11/2/16 9:57 A

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Your resting heart rate is a good indicator of what?
Your fitness level emoticon

Your resting heart rate (RHR) is a good indicator of your state of fitness. Fit people tend to have lower resting heart rates than unfit people because their hearts are stronger and more efficient, which means they can beat more slowly when at rest.



 
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The main fatty acid found in coconut oil is:
Lauric Acid emoticon

Caprylic acid and capric acid make up only 10%-15% of coconut oil. Coconut oil's main fatty acid is lauric acid.



 
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If you don't have allergies by the time you're 30, you won't develop them later in life.
False emoticon

Because repeated exposure to substances can prompt an allergic reaction, you are more likely to develop allergies as you get older.



 
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Your body needs cholesterol to be healthy.
True emoticon

Cholesterol is a building block of body cells and hormones. It makes up 50 percent of your nervous system, and is necessary for metabolism. In moderate amounts, it is essential to good health. But the dangers of high cholesterol, including artery blockage and heart disease, are well-documented. Other studies suggest that very low cholesterol levels can also be harmful and dangerous. The key seems to be making sure your body has enough--but not too much.



 
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How is blood pressure measured?
mm/HG emoticon

Blood pressure, the force of blood against artery walls, is measured in millimeters of mercury (mm HG).



 
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Besides foods fortified with calcium, you can only get calcium from dairy foods like milk and yogurt.
False emoticon

You can find calcium in many dairy-free foods, from almonds to tofu. Collard greens, black-eyed peas, blackstrap molasses, kale and oranges are a few more plant-based sources of calcium.



 
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In the U.S., how far does the average food item travel before it reaches your table?
Over 1,000 miles 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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Which of the following is an appropriate warm up?
B and C Only emoticon

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.



 
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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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Can food labels that list "0" trans fats actual contain some trans fats?
Yes emoticon

Any food that lists "hydrogenated oil" on the ingredients list does contain trans fats, even if the label says zero. A labeling loophole allows any food that contains fewer than 0.5 grams of trans fat per serving to list "0" grams of trans fat on the label, so always check the ingredients list!



 
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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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What is the leading cause of death in the United States?
Heart disease emoticon

Heart disease is the #1 killer in the U.S. 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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For a muscle to get stronger, it has to get bigger.
False emoticon

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.



 
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How accurate are 'skinfold' body fat tests that use callipers?
98% emoticon

The American College of Sports Medicine states that skinfold measurements, when performed by a trained, skilled tester, are up to 98% accurate. Because of the consistency in results, the high success rate, and the low margin of error, this is generally accepted as the best field test, outside of clinical testing, such as hydrostatic weighing.



 
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How many types of carbohydrates are there?
3 emoticon

There are three types of carbohydrates: starches, sugars and fiber. All three types of carbs are added up and listed as Total Carbohydrates on the Nutrition Facts label of a food product.




 
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Which of the following people is most likely to develop high blood pressure?
A 75-year-old woman emoticon

Your risk of developing high blood pressure increases as you age. Men over 45 and women over 55 are more likely to have high blood pressure than their younger counterparts. Up to age 55, men are more prone to high blood pressure than women, but after menopause, a woman's risk increases. By age 75, high blood pressure is more prevalent among women than men.



 
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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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What does hypertension mean?
High Blood Pressure emoticon

Hypertension means high blood pressure.



 
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Insulin resistance occurs in the early stages of type 2 diabetes. What does insulin resistance mean?
The body's cells don't use insulin emoticon

In the early stages of type 2 diabetes, the pancreas is still manufacturing insulin, but for some reason the cells of the body are not using it properly--a condition known as insulin resistance. In response, the pancreas produces more and more insulin, wearing itself out and eventually losing its ability to produce insulin to keep blood glucose levels in the normal range



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

Adults should work out 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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Which Girl Scout cookie gives you the most cookies for your calories? Shortbread emoticon



 
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Antidepressants are the only effective treatment for depression.
False emoticon

There are many effective treatments for depression, and antidepressant medications are just one of them. Because depression is so different among individuals, the methods used to treat depression also vary in effectiveness from person to person. For example, some studies show that exercise is just as effective as antidepressants in treating certain cases of depression. For other people, talk therapy alone is enough to put depression at bay. Your doctor will work with you to find the best treatment plan for your needs.



 
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Antibiotics can treat a cold or the flu
False emoticon

When you come down with a cold or the flu, the last thing you should do is take an antibiotic. Most antibiotics only work against infections caused by bacteria, so they won't work against illnesses (like the cold or the flu) that are caused by viruses. Currently, no licensed antibiotics exist for fighting the common cold. Some prescription antibiotics (known as antiviral medications) are available and effective against the flu, but only if they're taken very early in the illness.



 
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Which of the following can increase the risk of getting a migraine while exercising?
All of the above emoticon

Regular exercise can help prevent chronic illness, boost your mood and lengthen your lifespan, among a host of other benefits. But while consistent sweat sessions are great for you, they can also trigger head pain if you've increased your workout intensity quickly, worked very intensely or become dehydrated. Overall, regular exercise has been shown to help diminish recurrent headaches, so don't limit your trips to the gym. Instead, keep an eye on your fluid intake, especially when increasing the length or intensity of your sessions.



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

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.



 
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Vegans need to take supplemental vitamin B-12.
True emoticon

Vegans, also known as strict vegetarians, omit all meat and animal products (eggs, dairy, etc.) from their diets. Because vitamin B-12 only occurs naturally in animal foods like meat, dairy and eggs, vegans must supplement their B-12 intake with pill supplements or foods that have been fortified with vitamin B-12.



 
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A woman is said to be in menopause when:
She has gone for one full year without experiencing a menstrual period emoticon

Hot flashes and irregular periods begin to occur during perimenopause (the time before menopause). After one full year without periods, a woman is considered to be menopausal, or "in menopause." Symptoms like irritability and depression may occur in some women during this time, but aren't necessarily caused by menopause.

Edited by: SUNSET09 at: 10/16/2016 (08:55)

 
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Caffeine is found to improve performance in short-duration, high-intensity physical activity.
False emoticon

Low to moderate doses of caffeine (200-300 mg) have been shown to improve athletic performance in well-trained athletes, especially in endurance events like running. However, in sports that require short bursts of movement like weight lifting or sprints, caffeine is less effective.



 
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You should always avoid exercise when you have a cold.
False emoticon

If the cold is primarily in your head, it's okay to exercise, just at a lower intensity (provided you feel okay and have enough energy). Once you are feeling 100% again, then you can slowly increase your activity back to your pre-illness level. If your cold is below the neck (in your chest), try to refrain from activity until it clears up. The best thing you can do for your body when it's trying to fight a bug is to give it rest.




 
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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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According to the Nurses' Health Study, just 3 hours of brisk walking per week can lower a woman's risk of heart disease by how much?
30% emoticon

According to the long-term Nurses' Health Study, which follows the habits and health of 72,000 female nurses, three hours of brisk walking each week (that's just 30 minutes per day) can lower a woman's risk of heart disease by 30% to 40%.




 
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Individuals who get under _______ hours of sleep per night are more at risk for heart disease, obesity, stroke, and other health conditions.
6 emoticon

Individuals who get less than six hours of sleep a night may be at an increased risk for viral infections, heart disease, obesity and stroke, with an associated decline in mental functioning to boot.



 
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___ is the painful sensation or state of weakness caused by the need of food.
Hunger emoticon

By definition, hunger is "the painful sensation or state of weakness caused by the need of food." Simply put, hunger is a signal from your body that it needs food for energy. When you're truly hungry, your stomach, brain, or both will give you cues to tell you to eat. Signals from your stomach may be growling, an empty, hollow feeling, or hunger pangs. Your brain may send signals such as a headache, trouble concentrating, irritability or fogginess. Some people even experience physical fatigue when they are hungry. Hunger does not go away over time--it only gets worse. And any food will satisfy your hunger and take the hunger signals away.




 
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What would happen if you ate two peanut butter cookies instead of two (plain) sugar cookies?
You 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.
Sugar cookies: 170 calories, 9 grams fat
Peanut butter cookies: 121 calories, 7 grams fat



 
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How many teaspoons of sugar does a 12-oz can of soda contain?
10 emoticon

Four grams of sugar equals one teaspoon. A 12-oz can of pop contains 40 grams of sugar, which is equal to 10 teaspoons of sugar and 160 empty calories.



 
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Which has fewer calories--the burger or burrito?
McDonald's Quarter Pounder with Cheese emoticon

While the isn't exactly a diet food, with 530 calories and 30 grams of fat, it is much lower in calories AND fat than a Chipotle burrito. The burrito described above commands a whopping 939 calories and 56% of your daily value of fat! Add sour cream (110 calories), beans (130 calories), and guacamole (170) calories, and you've eaten more calories (1,349) than a lot of people eat in an entire day. Next time, make your burrito healthier by swapping the meat for beans, putting it in a bowl (instead of a tortilla), and loading up on flavorful salsa instead of cheese, sour cream, and guacamole. You'll save about 500 calories.



 
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How many nutrients are lost when whole grains are refined into white flour?
17 emoticon

When grains are processed and refined, the bran and germ are removed, leaving behind the white endosperm. During this process, grains become less nutritious, losing 25% of their original protein content and 17 other essential nutrients. While manufacturers then "enrich" the flour with some vitamins and minerals, a naturally whole grain is still a healthier choice. Compared to refined grains (white bread, white rice, white flour), whole grains pack more protein, fiber, vitamins (B vitamins and vitamin E), and minerals (magnesium and iron), as well as some antioxidants not found in other foods.



 
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Which food naturally contains vitamin D?
Milk emoticon 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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10/11/16 11:20 A

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True or False: People who eat chocolate live longer than people who abstain from it?


emoticon True


Explanation:
Researchers at Harvard University believe chocolate may help people live longer! A study tracking older men found that those who ate chocolate lived almost a year longer than those who didn't.

Jeannie

"When You Are Consistent With Your Healthy Habits, Magic IS Happening In Your Body And Mind --- Even If The Scale Is Not Moving!"
SparkPeople Coach Nicole


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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


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