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2/9/16 4:28 A

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Which of the following statements about monounsaturated fatty acids is true?
They are liquid at room temperature
Monounsaturated fatty acids are liquid at room temperature; decrease total blood cholesterol but maintain your HDL (healthy) cholesterol. Sources include: certain oils and margarines (canola, olive, peanut, sesame), avocado, nuts (almonds, cashews, hazelnuts, macadamia, pecans, peanuts, pistachios), peanut butter, olives, sesame seeds, tahini paste.


Trev, Kent Southeast UK

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Which drive-thru taco salad (with dressing) contains fewer calories?
Wendy's Southwest Taco Salad


Trev, Kent Southeast UK

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2/9/16 4:27 A

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True or False: Exercise can be just as effective in treating depression as antidepressant medications are.
True
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 depression in some cases. 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 you, based on your symptoms.



Trev, Kent Southeast UK

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2/7/16 8:08 P

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In order for exercise to improve your cholesterol levels, it must be:
None of the above
Exercise can increase your HDL (good) levels while lowering your LDL (bad) cholesterol. You'll be happy to know that you don't need to spend countless hours in the gym to achieve the heart-health benefits of getting active. The American Heart Association recommends 30 minutes of exercise on most days of the week.

Even moderate activity, if done daily, can make a difference. Research shows cholesterol improvements are related to the amount of activity and not to the intensity of the exercise. Even if you lose little weight, exercise can help you improve your cholesterol levels. Heart-healthy changes can occur inside your body before any benefits are seen on the outside.

Although everyone should consult their health care provider before starting an exercise program, in most cases, you won't need medical supervision to exercise safely and effectively.

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2/7/16 8:07 P

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What is the "golden rule" for weight loss?
. Calories out must exceed calories in
"Calories in vs. calories out" is the golden rule for effective weight loss. To lose weight, a person must eat fewer calories than he or she burns. For more information, click here.


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2/7/16 8:07 P

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How many calories does a single gram of carbohydrate provide?
4 calories
One gram of carbohydrate provides 4 calories.



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2/7/16 11:03 A

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True or False: High blood pressure is usually asymptomatic.
True
You may have high blood pressure and not even know it. While 50 million Americans suffer from this affliction, 33 percent don't even know they have it, and 70 percent don't have it under control. High blood pressure is often referred to as the "silent killer." In general, it does not directly cause symptoms. When blood pressure is very high, it may cause symptoms such as headaches, dizziness, fatigue and ringing in the ears. However, it often causes no symptoms. The only way to know where you stand is to have your blood pressure checked by a qualified professional.


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True or False: People can have type 2 diabetes and show no symptoms.
True
Some people with type 2 diabetes won't show any symptoms. But for others, symptoms appear gradually. Common symptoms include increased thirst, increased urination, weight loss, blurred vision and fatigue. Other signs include frequent infections and slow-healing wounds.


Trev, Kent Southeast UK

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Which of the following foods contain cholesterol?
A, B, C, D and E only
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.



Trev, Kent Southeast UK

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2/6/16 6:41 A

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There are 5 components of fitness. Which of the following isn't one of them?
Warm up
These five components of fitness should be included in your own fitness program. To be considered fit, you need to meet certain standards in each of these five areas, which include 1- body composition (your weight, fat mass, lean muscle mass, and fat distribution), 2- aerobic fitness (ability to sustain moderate-intensity activity for extended periods of time), 3- flexibility (the range of motion of several joints), 4- muscular strength (maximum amount of force you can perform with a single contraction), and 5- muscular endurance (ability to repeat high-intensity muscle contractions). While warm-ups aren't part of the 5 components of fitness, they should be part of your workouts. You should warm-up before aerobic, strength, and flexibility exercises. To learn more about all five components of fitness, check out Fitness Resource Center.

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2/6/16 6:41 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?
2 hours
.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.


Trev, Kent Southeast UK

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2/6/16 6:41 A

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There are 5 components of fitness. Which of the following isn't one of them?
Warm up
These five components of fitness should be included in your own fitness program. To be considered fit, you need to meet certain standards in each of these five areas, which include 1- body composition (your weight, fat mass, lean muscle mass, and fat distribution), 2- aerobic fitness (ability to sustain moderate-intensity activity for extended periods of time), 3- flexibility (the range of motion of several joints), 4- muscular strength (maximum amount of force you can perform with a single contraction), and 5- muscular endurance (ability to repeat high-intensity muscle contractions). While warm-ups aren't part of the 5 components of fitness, they should be part of your workouts. You should warm-up before aerobic, strength, and flexibility exercises. To learn more about all five components of fitness, check out Fitness Resource Cente

Trev, Kent Southeast UK

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2/5/16 7:03 A

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How many nutrients are lost when whole grains are refined into white flour?
17
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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2/5/16 7:02 A

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True or False: All types of chocolate provide health benefits.
False
Research suggests that the consumption of chocolate may help prevent high blood pressure, improve heart health, and provide a bounty of antioxidants. But all chocolate is not created equal, and not all types of chocolate offer these health benefits.

Trev, Kent Southeast UK

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2/5/16 7:02 A

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True or False: Lifting weights can also help strengthen your bones.
True
Strength training builds strength in your muscles and bones, making it a great form of exercise to help prevent osteoporosis.

Trev, Kent Southeast UK

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2/4/16 4:29 A

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All of the following statements about perimenopause are true EXCEPT which one?
A woman is usually infertile during this time
Perimenopause occurs before menopause and lasts about three to five years. Although a woman can experience many different menopausal symptoms during this time, that doesn’t necessarily mean she is infertile. Every woman is considered "fertile" until she has experienced a year or more of absent periods, and confirmed this with her doctor. Visit SparkPeople’s Menopause Condition Center to learn more.


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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

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



Trev, Kent Southeast UK

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2/4/16 4:28 A

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True or False: Obesity may prevent the immune system from functioning properly.
True
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. To find out how many calories you need to maintain or lose weight, refer to your customized Nutrition Tracker.


Trev, Kent Southeast UK

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2/3/16 4:54 A

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True or False: Glucose is the only source of energy used by the brain.
True
Glucose (typically made from carbohydrates) is necessary for the regulation of nerve tissue and is the only source of energy for the brain.


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Vegans need to take supplemental vitamin B-12.
True
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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2/3/16 4:53 A

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Which of the following can help reduce the length and severity of colds and flu?
A, B, and C only
There is no cure for the common cold or flu. But vitamin-rich fruits and veggies (dark green, red and yellow ones) can boost your body's resistance. So can adequate rest and plenty of fluids—especially water, which moistens mucous membranes and helps them fight off intruding viruses. Taking hot baths can be relaxing and soothe those flu aches, but it's not a good idea when you have a fever. Wondering about whether or not you can exercise when you're sick? Click here to find out.



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2/2/16 5:57 A

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

Trev, Kent Southeast UK

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2/2/16 5:56 A

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What BMI (body mass index) range is considered healthy?
18.5-24.9
A BMI between 18.5 and 24.9 is considered healthy. Calculate your BMI using SparkPeople's online calculator.


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2/2/16 5:56 A

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When exercising with high blood pressure, what is the best advice to follow?
All of the above
When you have high blood pressure, listening to your body is important. Always talk to your doctor first. Your top priority is to neutralize the threat of blood pressure before you push yourself toward more dramatic exercise goals. Frequency (number of exercise sessions per week) is more important than intensity. For more detail and safety precautions, read Exercising with High Blood Pressure before you get started.



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2/1/16 6:02 A

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True or False: There are many precautions you can take as an adult to prevent allergies from developing.
False

There are no controllable risk factors for adults who wish to decrease their risk of developing allergies, because allergy development isn't related to lifestyle habits. Intervention needs to occur early--during infancy and childhood. .



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2/1/16 6:01 A

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Which of the following best describes calisthenics?.
Body weight exercises
Calisthenics are exercises that use your own body weight in lieu of outside or added resistance. You can use the weight of your own body to develop muscle, but using body weight alone is less effective for developing larger muscles and greater strength. However, calisthenics adequately improve general muscular fitness and are sufficient to improve muscle tone and maintain one’s current level of muscular strength. Examples include: pushups, crunches, dips, pull ups, lunges, and squats, just to name a few

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True or False: The majority of the fat found in an egg is saturated fat.
False
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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1/31/16 4:34 A

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Which of the following relaxation techniques will NOT help you get a better night's sleep?
Watching TV
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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1/31/16 4:33 A

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True or False: Cold and flu viruses can live on surfaces like doorknobs.
True
When a person sneezes or coughs, droplets that contain the virus can fly into the air. When you inhale the air-born droplets, you can catch a cold. But these viruses can live on surfaces and spread that way too. That's why hand washing and disinfecting communal surfaces are important practices year-round.


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True or False: Ramping up your B-12 and folate (folic acid) intake can help cure a bad mood.
.True
Scientists believe that B-12 and folate help the body produce a neurotransmitter called serotonin—a known mood stabilizer. Shellfish, fortified cereal, oatmeal, wheat germ, and vegetables are some of the many foods rich in these nutrients.

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1/30/16 6:36 A

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True or False: HDL cholesterol is the healthy kind.
True
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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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%
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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Which of the following ingredients is a sign that a food product is made with 100% whole wheat?
None of the above
o make sure you are getting 100% whole wheat bread, look at the ingredients list—not the front of the package. "Whole wheat flour" or "100% whole wheat flour" should be the first ingredient and the only flour listed. Don't fall for deceitful terms such as "wheat flour," "unbleached wheat flour," "multigrain," "enriched," or "stone-ground wheat flour." These are just sneaky ways of saying refined white flour.


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1/29/16 6:07 A

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



Trev, Kent Southeast UK

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1/29/16 6:07 A

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What does the word 'aerobic' mean?
'With oxygen'
The word "aerobic" means "with oxygen." Aerobic and cardiovascular exercises usually refer to the same thing, but the words themselves do not have the same meaning.

Trev, Kent Southeast UK

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1/29/16 6:06 A

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


Trev, Kent Southeast UK

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1/29/16 6:06 A

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


Trev, Kent Southeast UK

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1/28/16 7:26 P

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True or False: Bed rest is the best treatment for back pain?

True
emoticon  False

Explanation:
Bed rest is not a good treatment for back pain. When you are in bed for extended periods of time, you can lose muscle strength which is actually bad for your back. Bed rest should not be used for more than two days if you can help it. Want to relieve back pain easily? Just get moving! Normal daily activity can actually help relieve back pain in most cases. Remember to always consult with your doctor to find out which options are best for you.

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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1/28/16 4:14 A

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

Trev, Kent Southeast UK

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1/28/16 4:14 A

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According to the USDA, which chocolate product contains the highest concentration of healthy compounds?
Unsweetened cocoa powder
A 2005 USDA study found that unsweetened cocoa powder contained the highest concentration of beneficial compounds of all chocolate products.


Trev, Kent Southeast UK

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1/28/16 4:13 A

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How much dietary cholesterol should you consume from foods each day?
.Less than 300 milligrams
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

Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
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1/27/16 4:54 A

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Which of the following is responsible for the sweetness in some candies?
Corn syrup
Although all of these ingredients can be found in candy, corn syrup is the most common sweetening agent. Artificial flavors provide the flavor, but not the sweetness. Modified corn starch is a thickening agent, and yellow 5 is a food coloring.

Trev, Kent Southeast UK

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1/27/16 4:54 A

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.True or False: Sensitivities to specific allergens (such as pollen) are inherited.
False
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.


Trev, Kent Southeast UK

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1/27/16 4:53 A

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The majority of runners strike the ground with:
The heels
A 2010 study in the journal Nature found that the majority of runners wearing shoes strike their heels, which causes a large and sudden collision force that happens (on average) 960 times for every mile ran. The authors concluded that this makes runners prone to repetitive stress injuries. People who run barefoot tend to land with a step toward the middle or front of the foot, causing less impact force to the foot.


Trev, Kent Southeast UK

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1/26/16 5:05 A

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True or False: Your body needs an adequate amount of carbohydrates to be able to burn fat.
True
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. For optimal energy and nutrition, learn The Truth about Carbohydrates.


Trev, Kent Southeast UK

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1/26/16 5:05 A

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On average, women in the United States experience menopause at what age?
51
Most women in the United States go through menopause around the age of 51, although a small number will experience menopause as early as age 40 or in their late 50’s. Menopause rarely occurs after age 60. Menopause that is diagnosed before age 40 is considered to be abnormal or "premature menopause."



Trev, Kent Southeast UK

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1/26/16 5:05 A

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True or False: Antidepressants are the only effective treatment for depression.
False
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.


Trev, Kent Southeast UK

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1/25/16 5:28 A

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After age 60, people who don't strength train lose how many pounds of muscle per year (on average)?
1 pound
Starting in their twenties, most people (especially women) lose half a pound of muscle every year if they aren't strength training to preserve it. After age 60, this rate of loss doubles. But regular strength training can preserve muscle throughout the lifespan, and rebuild the muscle lost.


Trev, Kent Southeast UK

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1/25/16 5:28 A

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True or False: With proper treatment, osteoarthritis is curable.
False
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. Learn more about treatment options in our A-Z Guide to Osteoarthritis.


Trev, Kent Southeast UK

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1/25/16 5:27 A

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Inactive adults who don't strength train regularly can lose how many pounds of muscle mass per year?
1/2 pound
Without consistent strength training, muscle size and strength decline with age. An inactive person loses 1/2 pound of muscle per year after age 20. After age 60, this rate of loss doubles. But, muscle loss is not inevitable. With regular strength training, muscle mass can be preserved throughout the lifespan, and the muscle lost can be rebuilt. Learn Why Strength Training is a Must for Everyone.


Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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1/24/16 7:07 A

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What BMI (body mass index) range is considered overweight?
25-29.9
A BMI between 25 and 29.9 is considered overweight. Calculate your BMI using SparkPeople's online calculato

Trev, Kent Southeast UK

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1/24/16 7:07 A

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A green-colored ring around the yolk of a hard-boiled egg is caused by....
Both A & C
Both overcooking and using water with a lot of iron will leave you with a greenish-colored yolk. Although still safe to eat, it sometimes looks less than appetizing. To achieve perfectly hard-boiled eggs, place your eggs in a 2-3 quart pot full of cold water. Heat your eggs to a rolling boil. Remove from heat and let them stand, covered, for 12 minutes. Immediately drain the eggs and place them in your refrigerator. Don’t forget to mark them so everyone knows they’ve been boiled!



Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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1/24/16 7:06 A

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



Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
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1/23/16 10:34 A

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Of adults with arthritis, how many take part in a regular exercise program?

  emoticon 2/3
1/2
1/4

Explanation:
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. To learn more, read Managing Arthritis with Exercise. 

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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1/23/16 5:50 A

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

Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
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1/23/16 5:50 A

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True or False: Eggs are a lower-quality protein than poultry, beef, fish, and beans.
False
Eggs are exceptionally high-quality protein. In fact, the only source of protein higher in quality than eggs is a mother’s breast milk. Amino acids are the building blocks for proteins in our body, and eggs contain all nine of the essential amino acids—the ones our bodies cannot produce.


Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
See what you are made of by joining the 10k steps day challenge.



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1/23/16 5:50 A

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True or False: Wearing a heart rate monitor is the best way a person with high blood pressure can measure their exercise intensity.
False "Oh, Please"
Measuring heart rate is NOT a safe or effective way to measure exercise intensity if you have high blood pressure. For more detail and safety precautions, read Exercising with High Blood Pressure.


Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
See what you are made of by joining the 10k steps day challenge.



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