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7/1/15 5:16 P

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1) What is the most accurate method of measuring body fat percentage?
Underwater weighing
Hydrostatic (underwater) weighing immerses a person in a large tank of water to calculate their body composition. Hydrostatic weighing is currently considered the "Gold Standard" of body composition analysis. It is the most accurate way to measure one’s body fat.

2) Wearing ankle or wrist weights is a safe way to add intensity to your walks.
False
Avoid wearing ankle and wrist weights. They can alter your normal movement patterns and increase the risk of injury. If you must add weight to your workout, a weighted vest helps distribute weight more evenly and allows you to move more freely and normally than weights attached to your extremities.

3) For best results, how long should you hold a stretch?
15-30 seconds

Ideally, most experts recommend that people stretch for 10-15 minutes per day. Hold each stretch for 15-30 seconds, repeating one or two more times, depending on how you feel.


Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
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6/30/15 5:05 A

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1) True or False: Oats are naturally gluten-free
True
Oats are gluten-free, but the processing of oats usually contaminates them with other gluten-containing foods, so only oats that are specially labeled as gluten-free are safe for people with sensitivities.

2) How many colds does the average adult catch each year?
2-4

Adults usually catch a cold 2-4 times each year, but children can get sick more often, with about 6-10 colds per year.

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

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. For more details and information about insomnia and sleep problems, visit SparkPeople's Insomnia Health Condition Center.


Trev, Kent Southeast UK

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6/29/15 4:09 A

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1) True or False: Because they are high in cholesterol, eggs, especially the yolks, should be avoided at all costs.
False

In the past, people thought that because eggs are high in dietary cholesterol, they were not a heart-healthy protein option. We now understand that saturated and trans fats are more responsible for raising your cholesterol levels than dietary cholesterol, and an egg a day (which has a mere 1.5 grams saturated fat) is a healthy habit for most people. Even though most of the fat is found in the yolks, it’s important to include them! Most of the vitamins and minerals, as well as 40% of the protein, call the yolk home.

2) True or False: Aerobic exercise decreases HDL cholesterol.
False

HDL cholesterol is the "good" cholesterol. Aerobic exercise increases HDL (good) cholesterol and decreases LDL (bad) cholesterol.

3) True or False: Research shows that you are more likely to receive accurate weight loss advice on high-activity message boards like SparkPeople's.
True

When it comes to weight loss advice, a study published in the American Journal of Medicine (July 2007) says that Internet users tend to receive accurate answers when they ask questions in high-volume online forums. The study also recommends that health professionals refer their patients to high-volume forums, like SparkPeople.com's Message Boards for weight loss advice. Read more about this study here.

Trev, Kent Southeast UK

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6/28/15 12:37 P

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1) 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.

2) The average American family throws away _______________ worth of food per year.
$1300-2300

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."

3) True or False: If you're not active or exercising after eating a meal or snack, the food you eat will turn into body fat.
False

Your body is constantly burning calories to perform physiological functions that keep your body alive and healthy (digestion, respiration, brain activity, etc.), so your body needs fuel from food and uses it all day long, even if you're not physically active. This is called your Resting Metabolic Rate, and it "runs" even when you're asleep.


Trev, Kent Southeast UK

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6/27/15 12:03 P

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


Itchy eyes
Sneezing
Runny nose
Sore throat
emoticon Body Aches




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.

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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LJCANNON's Photo LJCANNON SparkPoints: (297,073)
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6/27/15 12:00 P

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Which of the following statements about alcohol's effects on blood sugar is correct?


Alcohol can only raise blood sugar
Alcohol can only lower blood sugar
Alcohol has no effect on blood sugar
emoticon Alcohol Can Both Raise & Lower Blood Sugar





Alcohol can interfere with your blood glucose control, both raising and lowering blood sugar. Once in your system, alcohol initially lowers blood sugar, which can lead to hypoglycemia (low blood sugar). Some alcoholic beverages can raise your blood sugar because of their high carbohydrate content. To prevent your blood sugar from going too high, avoid sweet wines, liqueurs, and sweetened drinks like daiquiris, margaritas, pina coladas, etc. and choose lower-carb drinks.

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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TCANNO's Photo TCANNO SparkPoints: (147,719)
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6/27/15 4:21 A

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1) Where is most of the body's serotonin located?
In the gastrointestinal tract

Ninety-five percent of the body's serotonin is located in the gastrointestinal tract. If levels of this important neurotransmitter are off balance, bowels problems and IBS symptoms can result.

2) True or False: Untreated depression can lead to a weakened immune system.
True

Left untreated, depression can last for weeks, months or even years and increase the risk of other health problems and even death. Untreated depression can lead to a weakened immune system, resulting in more and longer-lasting illnesses.

3) What is the best way to prevent the flu?
Get a flu shot (only it is not, our dept of health have found it doesn't work in most cases)

Many doctors and health experts agree that vaccination (the flu shot) is the best way to avoid the flu. Talk to your doctor about whether or not you're a good candidate for flu vaccination. According to the National Sleep Foundation, lack of sleep can impair the effectiveness of the flu shot, so make sure you are well rested and caught up on any missed sleep before you get a vaccination. For more tips to beat the flu once you have it, click here.


Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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6/26/15 4:14 A

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

2-3 times a week
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. Check out SparkPeople's Reference Guide to Strength Training for more.

2) True or False: It's normal for people to become depressed as they get older.

False
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.

3) True or False: The only symptom of insomnia is difficulty falling asleep.

False
Difficulty falling asleep is just one of four symptoms generally associated with insomnia. The others include: waking up too early and not being able to fall back asleep, frequent awakenings, and waking up feeling tired. Insomnia can be a symptom of a sleep disorder or other medical problem, and can often be treated. If insomnia symptoms occur more than a few times a week and also impact your daytime functions, discuss these symptoms with your health care provider.


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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6/25/15 4:38 A

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1) True or False: Alcohol is metabolized DIFFERENTLY than other foods and beverages.

True
Alcohol is metabolized differently than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins that need to be slowly digested in the stomach—but not when alcohol is present. When alcohol is consumed, it gets special privileges and needs no digestion. The alcohol molecules diffuse through the stomach wall as soon as they arrive and can reach the brain and liver in minutes. This reaction is slightly slowed when there is also food in your system, but as soon as the mixed contents enter the small intestine, the alcohol grabs first place and is absorbed quickly. The alcohol then arrives at the liver for processing. The liver places all of its attention on the alcohol. Therefore, the carbohydrates (glucose) and dietary fats are just changed into body fat, waiting to be carried away for permanent fat storage in the body.

2) True or False: The only way your body can store energy from food is in the form of body fat.

False I had to laugh at this one

Your body can store energy from food for future use in two ways: 1) as fat and 2) as muscle fuel (called glycogen). Its first priority is to fill its glycogen tanks, because glycogen is the body's primary source of energy for physical activity. Once your glycogen stores are filled and the rest of the body's energy needs are covered, all the extra energy from your food will be stored as body fat.

3) What level of serum (blood) cholesterol is considered healthy?

Below 200 mg/dL
Serum (blood) cholesterol flows through the bloodstream. Your body manufactures most of its blood cholesterol, but it absorbs some from the foods you eat. A total blood cholesterol level of less than 200 mg/dL is a healthy goal. The amount of cholesterol you have in your blood is partly genetic (some people tend to have high levels, while other people tend to have low levels). But your habits (smoking, diet, exercise, etc.) affect the level of cholesterol in your blood too



Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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6/24/15 6:36 A

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

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 fa

2) A potassium deficiency can lead to
High blood pressure wrong I click on the wrong one

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.


3) True or False: Quitting smoking can make you irritable due to a drop in serotonin levels.
True
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.

4) True or False: Simply walking for 15 minutes per day (without changing your diet) can prevent weight gain.
False

Walking alone might not be enough to prevent weight gain. Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center say that simply walking for 15 minutes (or about 2,000 steps) and eating a couple fewer bites of food can help you prevent future weight gain.


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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6/23/15 4:09 A

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1) How is blood pressure measured?
mm HG

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


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

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.

3) What is the role of insulin in the body?
It helps convert glucose (from food) into usable energy

Under normal circumstances, the glucose (sugar) levels in your blood rise after you eat. In response, the body produces a hormone called insulin, which helps the body convert the glucose in your bloodstream into usable energy.


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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6/22/15 3:58 A

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1)How many servings of ice cream are in a single pint?
4
A pint of ice cream is not a single serving; it's FOUR servings. If you eat an entire pint, you have to multiply the number of calories, fat grams, etc. listed on the label by four. Stick to portions the size of half a tennis ball, and always scoop your ice cream into a small bowl instead of eating it directly from the container to prevent overeating.


2) What is the "golden rule" for weight loss?
Calories out must exceed calories

"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.

3) ou 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


Trev, Kent Southeast UK

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6/21/15 7:40 A

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1) True or False: Men need more vitamin K each day than women do.

2) True I got this wrong as some site say yes and some say no. SP says it it is true. I don't have the answer and nore do SP

If you made chocolate chip cookies with half the chips called for in the recipe, how many calories would you save per cookie?
22

Use miniature chocolate chips in your cookies and reduce the amount by half. Though mini chips and regular size chips have the same nutritional content, by reducing the amount, you'll get more, smaller chips throughout the cookies. You'll save 1,050 calories per cup of chips you eliminate, or about 22 calories per cookie.

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

2/3
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 Arthrit

4) Which type of produce has the most vitamin C per serving?
Red bell peppers

One serving of red bell pepper delivers a whopping 190 mg of vitamin C! Broccoli contains 132 mg, kiwi boasts 137 mg, and oranges come in last with 83 mg. According to the National Institutes of Health, the daily recommended value for vitamin C is 90 mg for men and 75 mg for women, so one serving of red bell pepper will more than cover your needs.


Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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6/20/15 3:35 A

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1) In Tabata training, what percentage of your maximum heart rate should you shoot for to reap the most physical benefits?
75%

2) 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!

3) True or False: Even if you are at a healthy weight, your risk for developing hypertension is greater if you do not exercise regularly.

True

Sedentary individuals have a higher risk for hypertension than individuals who are active. Regular exercise can lower both systolic and diastolic blood pressure. However, if you are overweight, your risk of developing high blood pressure is two to six times higher.


Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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6/19/15 12:55 P

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Very large doses of vitamin C can cause what problem?
Diarrhea

Vitamin C is water-soluble, so the body excretes any excess consumed. However, very large doses may cause kidney stones and diarrhea. The Tolerable Upper Intake Level is 2,000 milligrams for both adult males and females.

What is Acai?
A berry from Brazil

Acai (pronounced ah-sigh-EE) is a berry from Brazil that's been widely touted in the United States for its health-enhancing powers. In addition to removing toxins and increasing energy, the alleged benefits include burning fat, reducing food cravings, and boosting metabolism. Typically the berry is sold in the form of juice (for as much as $40 a bottle), capsules, or powder. What supposedly makes acai berries so beneficial is their high levels of antioxidants, which help fight harmful free radicals.

True or False: Minerals cannot be destroyed by light, water, or heat.
True
Minerals are very stable. They cannot be destroyed by light, water, heat or food handling processes. In fact, the little bit of ash that remains when a food is completely burned is its mineral content!


Trev, Kent Southeast UK

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6/18/15 3:25 A

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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.

Which nutrient is known as the sunshine vitamin?

Vitamin D
Vitamin D is known as the "sunshine vitamin" because it is made in your skin when the ultraviolet light hits your skin. If you eat a balanced diet and get outside in the sunshine at least 1 ½ to 2 hours a week, you should be getting all the vitamin D you need.

According to research conducted at Tufts University, people who consume the most whole grains are ___ less likely to develop diabetes.
42%
A 2006 study by Tufts University showed that people who consume the most whole grains are 42 percent less likely to develop diabetes.


Trev, Kent Southeast UK

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6/17/15 8:28 P

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What does BMI stand for?



Bioelectrical method of index
Body mechanics index
Body muscle indicator
Basal muscle indicator
emoticon Body Mass Index




BMI stands for body mass index.

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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6/17/15 4:21 A

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About ____% of the calories you consume post-workout should come from protein.
25%
While carbs are essential, it’s also important to include some high-quality protein in your post-workout meal or snack. This protein will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles. About 25% of the calories you eat after a workout should come from protein—that's about 10-15 grams for most people

Which of the following best characterizes the 'valsalva maneuver'?
A breathing issue

Many people have a tendency to hold their breath during strenuous activity like weight lifting--a big mistake. Known as the valsalva maneuver, this breathing issue, which involves exhaling forcibly without any air actually exiting the body, can limit oxygen delivery to the brain and cause dizziness, fainting, a spike in blood pressure and other complications.

__ GRAMS of sugar listed on a nutrition label is equal to 1 teaspoon of sugar.
4 grams
Next time you're reading a nutrition facts label, do this math to find out just how much added sugar that food really contains! Every 4 grams of "sugars" listed on a food label equals one teaspoon of sugar.


Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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6/16/15 11:12 P

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



McDonald's Apple Dippers
emoticon McDonald's Kiddie Cone







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).

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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6/16/15 3:40 A

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Which of the following is NOT a good nutrition strategy for type 2 diabetics?
Eating fat with every meal and snack

While all of these other strategies are important for diabetics, eating fats at every meal or snack is not. Certain fats can enhance health, and fat can also slow carbohydrate absorption, preventing spikes in blood sugar. But diabetics need to watch their fat intake and keep it at moderate levels. Therefore, eating fat at every meal and snack is typically not advised. Eating Well with Type 2 Diabetes offers more tips.

What type of stretching should always be avoided?
Ballistic stretching
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.

What is the BEST source of folate?
Leafy green vegetables

The best food sources of folate are green leafy vegetables (and liver). Good sources include lima beans, asparagus, broccoli, nuts, whole grains, fortified bread, rice, macaroni, noodles and cereals (which contain folic acid, the synthetic version of folate), oranges and orange juice, and lentils.



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Which burger is lower in fat?



emoticon Wendy's Jr. Hamburger
Hardee's Slammer







Wendy's Jr. Hamburger makes a smart choice. Enjoy this burger for 280 calories and 9 grams of fat (3.5 grams saturated fat) and both your taste buds and your waistline will be happy. Hardee's Slammer is a bit lower in calories (240), but higher in fat (12 grams) and saturated fat (5 grams), which you should try to avoid if you're watching your cholesterol levels. Both of these are the lowest-cal burger options at their respective locations. If you want cheese, factor in about 40 more calories, and always say no to the high-fat special sauces and mayo.

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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True or False: The best way to get more flax into your diet is to cook your food in flaxseed oil.

False

Flaxseed oil is even more perishable than ground flaxseed and goes bad quickly when exposed to air, light and heat. You can add flaxseed oil to many foods, but do NOT heat it or cook with it. Heat will cause flaxseed oil to go rancid and destroy its healthy properties. Only add flaxseed oil to chilled foods (like smoothies, salad dressings, yogurt, etc.) or to foods after cooking.


Trev, Kent Southeast UK

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True or False: Frozen vegetables have fewer nutrients than fresh vegetables
False

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.

True or False: People who skip breakfast tend to LOSE MORE weight than people who eat breakfast.
False

A 2002 study by the National Weight Control Registry, a group of more than 3,000 people who have lost at least 30 pounds and kept it off for at least a year, found that breakfast eaters were more successful at maintaining their weight loss. Another study found that women who skipped breakfast made up for it by eating more throughout the day.

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.


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Roughly how many calories do people burn by cleaning their houses each year?



emoticon 50,000
500
5,000
500,000
5,000,000







A 2005 study published in the British Journal of Nutrition showed that Brits burn more than 50,000 calories a year--nearly 15 pounds of fat--just by cleaning their homes.

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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Which of the following "menu words" signals the lighest menu item?
poached
In general, the following menu words tend to describe unhealthy or high-calorie fare: buttery, breaded, buttered, fried, pan-fried, creamed, scalloped, au gratin, a la mode. Grilled, baked, steamed, broiled, stir-fried, roasted, blackened, and yes, poached are healthier preparation methods.

Which of the following statements about alcohol's effects on blood sugar is correct?
Alcohol can both raise and lower blood sugar

Alcohol can interfere with your blood glucose control, both raising and lowering blood sugar. Once in your system, alcohol initially lowers blood sugar, which can lead to hypoglycemia (low blood sugar). Some alcoholic beverages can raise your blood sugar because of their high carbohydrate content. To prevent your blood sugar from going too high, avoid sweet wines, liqueurs, and sweetened drinks like daiquiris, margaritas, pina coladas, etc. and choose lower-carb drinks.

Which of the following is an appropriate warm up?
B and C only
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.



Trev, Kent Southeast UK

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What common food source is usually fortified with vitamin D?



Eggs
Fish
Bread
Cereal
emoticon Milk




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.

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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True or False: Vitamins contain calories.
False
Vitamins actually function primarily as catalysts, regulating chemical reactions within the body. They are also essential for the release of energy from food. But they do not provide calories or energy themselves.

True or False: Pilates only works your core.
False
While Pilates does build core strength, Mr. Pilates always emphasized that his exercises were for the whole body. He believed the more muscles you use to perform a movement, the more efficient the movement would be. This creates a system of functional strength that applies to all movements. The Pilates system teaches a balance of strength and flexibility, or, "the uniform development of our bodies as a whole," Pilates often said.

You logged extra time on the treadmill this morning and weighed yourself after. The scale dropped 2 pounds. Why?
You lost 2 pounds of water from sweating
Weight loss isn't immediate. If you weigh less directly after a workout it's because you've lost some water weight through sweating--not because you instantly lost fat.


Trev, Kent Southeast UK

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What is systolic blood pressure?



A - Pressure created when the heart contracts
B - Pressure created when the heart relaxes
C - The top number in a blood pressure reading
D - The bottom number in a blood pressure reading


emoticon Both A and C
Both B and D
Both A and D
Both B and C





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.

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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True or False: Dietary fiber, starches, and sugars are all digested in the same way
False
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).

Darker colored honey is...
Richer in antioxidants
Generally, the highest levels of antioxidants come from the darkest colored honey.

True or False: After a hard workout, you should see weight loss almost immediately.
False

Cutting calories today (through diet and exercise) will not necessarily show up on the scale at the end of the day or even by tomorrow. Your weight can fluctuate from day-to-day for reasons that have nothing to do with your diet and exercise program. Much of this fluctuation is due to water and food intake. While your scale may show changes throughout the day, fluctuations that could be due to food & water alone are not permanent weight losses or gains. Weighing yourself immediately after wearing a "sweat" suit, getting into a sauna, or finishing an intense workout might (or might not) show a loss on the scale. But that is temporary water loss that will come back after you re-hydrate yourself by drinking. Remember—you’re trying to lose fat, not simply "weight" or water weight.


Trev, Kent Southeast UK

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Approximately how many varieties of tea are there?



3
12
300
1,200
emoticon 3,000






There are four basic types of tea: Black tea is produced by allowing tea leaves to completely ferment before heating. Oolong tea is only partially fermented. Green tea is produced by steaming freshly-picked leaves before heat-drying. And white tea is only withered and dried by steaming. There are over 3,000 varieties of tea, each with its own unique character and name--which comes from the district in which it was cultivated.

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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______________ lowers blood pressure, decreases the stress hormone cortisol, and increases pain tolerance.
Oxytocin
When we experience friendly, affectionate touch, our bodies release oxytocin, which is sometimes called the love hormone. Oxytocin's effects include lowering blood pressure, decreasing the stress-related hormone cortisol and increasing pain tolerance. It is released through friendly touch, including contact between breastfeeding moms and their babies, cuddling couples and even pets and their owners.

What does 'isometric' mean?
Same length

Isometric means "same length." This is a high-intensity contraction of the muscle with no change in the length of the muscle. In other words, your muscles are working hard but the muscle itself remains static. Isometric exercises are good for variety and some strength maintenance, but they don’t challenge your body enough to build much strength


Trev, Kent Southeast UK

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True or False: Adding milk to hot tea can increase its antioxidant power.
False
A popular way to enjoy tea is to add milk and sugar to the mix. Unfortunately, adding milk to a cup of tea can destroy its ability to protect against heart disease, according to research. Casein, the protein in milk, is thought to be responsible for this effect. (This is also why milk chocolate doesn't offer health benefits like dark chocolate.)

True or False: Research shows that both green AND black teas contain heart-protecting antioxidants.
True
According to a 1999 study of tea by the American Health Foundation, both green and black teas contain antioxidants that can help to decrease the risk of heart disease by lowering cholesterol.
True or False: Pollen counts are HIGHEST between 10 a.m. and 3 p.m.
False
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.


Trev, Kent Southeast UK

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If left uncontrolled, diabetes can lead to:
All of the above

Diabetes is a disease that can be prevented in most cases and treated successfully in the rest. But improper management of this disease can cause serious complications in many different areas of the body. If you have diabetes or are at risk for developing it, here is a head-to-toe list of its potential complications, and suggestions to prevent them from happening to you.

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

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.

What type of rhythmic exercise uses large muscle groups continuously?
B and C only

Aerobic exercise goes by a few other names, including cardiovascular exercise, cardio, and cardiorespiratory exercise. The word aerobic means "with oxygen". Regular aerobic exercise, such as walking, jogging, running, dancing, skiing, rollerblading, cycling, swimming, aerobics classes (both land and water), rowing, stair climbing, and more, can strengthen your lungs and heart, improving your health and helping you maintain a healthy weight. Read The Keys to Aerobic Exercise to learn more.


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yesterday

What does BMI stand for?
Body mass index

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

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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Rewarding yourself for completing certain goals each week is an example of:
an incentive system

Because the inherent benefits of nutritious eating and exercise aren’t always noticeable to the naked eye, it helps to program in external incentives for acting in healthy ways. Hold off on seeing that blockbuster movie, buying that new song for your iPod or having that fancy dinner out: You can use those favorite items and activities as incentives for working on your wellness throughout the week. That is why reward systems work so well when creating health, fitness or weight-loss goals

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

Approximately how many varieties of tea are there?
3,000
There are four basic types of tea: Black tea is produced by allowing tea leaves to completely ferment before heating. Oolong tea is only partially fermented. Green tea is produced by steaming freshly-picked leaves before heat-drying. And white tea is only withered and dried by steaming. There are over 3,000 varieties of tea, each with its own unique character and name--which comes from the district in which it was cultivated.


Trev, Kent Southeast UK

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True or False: The best way to get more flax into your diet is to cook your food in flaxseed oil?


True
emoticon False




Flaxseed oil is even more perishable than ground flaxseed and goes bad quickly when exposed to air, light and heat. You can add flaxseed oil to many foods, but do NOT heat it or cook with it. Heat will cause flaxseed oil to go rancid and destroy its healthy properties. Only add flaxseed oil to chilled foods (like smoothies, salad dressings, yogurt, etc.) or to foods after cooking.

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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What equation determines whether your weight is appropriate for your height?


BMR
BFP
emoticon BMI






BMI (body mass index) is a quick and easy way to determine if your weight is appropriate for your height.

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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True or False: If you don't have allergies by the time you're 30, you won't develop them later in life.
False
Because repeated exposure to substances can prompt an allergic reaction, you are more likely to develop allergies as you get older.

How many calories does a single gram of alcohol contain?
7
One gram of fat contains 9 calories, but alcohol is not a nutrient because it cannot be used in the body to promote growth, maintenance, or repair. It is a toxin that is broken down as an energy (calorie) source and can be converted to fat.

One 5-Hour Energy drink contains 157 milligrams of caffeine. What is the recommended daily limit for adult caffeine intake?
No more than 400 milligrams per day

For a healthy adult, one 5-Hour Energy Drink per day doesn’t present any major potential health risk. The drink provides about 157 milligrams of caffeine, based on a Forbes-commissioned lab test. Remember that the recommendation for caffeine intake for the healthy adult is no more than 400 milligrams daily. Now, if you are downing several 5-Hour Energy Drinks, along with cups of coffee and cans of soda, you could be easily exceeding the recommendation, which may result in an overstimulated heart and body.


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True or False: Fish that live in warm, sunny waters contain more Omega-3's.



True
emoticon False






Fish that live in dark, cold waters naturally contain higher levels of Omega-3's.

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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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?
Delayed Onset Muscle Soreness

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.

How many cups of popcorn does a large tub from a movie theatre usually contain?
20 cups
I missed this one saying 10. But what is a cup when you deal with grams

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.

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

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."


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True or False: Americans eat more ice cream per year than any other country.
False
The average American licks her way through almost 5 gallons of the ice cream each year, according to the Canadian Dairy Info Centre, but New Zealanders, at 6 gallons a year, eat more!

True or False: strength training helps reduce the risk of diabetes.
True
Regular strength training at a moderate intensity helps prevent diabetes in a number of ways. First and foremost, lifting weights helps improve the way the body processes sugar. Researchers have also found that weight lifting helps to improve insulin sensitivity and blood glucose control. Additionally, as stated above, resistance training improves heart health by controlling cholesterol and blood pressure, both of which play a role

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.



Trev, Kent Southeast UK

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

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

True or False: BMI estimates your body fat percentage.
False
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).

True or False: People with type 2 diabetes are dependent on insulin.
False
ype 2 diabetics are "non-insulin-dependent," whereas type 1 diabetics are "insulin-dependent."


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

True or False: Eating food that was cooked in aluminum cookware can lead to Alzheimer's disease.
False

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.

20%
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.



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A whole-grain wheat kernel contains 3 parts. What are they called?




emoticon Bran, germ and endosperm
Bran, flour and fiber
Bran, oil and carbohydrate
Bran, pulp, and meat




A whole-grain kernel is made up of the bran, germ and endosperm.

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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True or False: If you feel any discomfort whatsoever during exercise, you should stop.
False
A certain amount of discomfort during exercise is normal and inevitable. After all, you are challenging your body to do more than it is accustomed to. But pain and other symptoms that occur during exercise can be warning signs that something is wrong. You should stop exercising right away if you: Have pain or pressure in the left or middle part of your chest, or in the left side of your neck, left shoulder or left arm; feel dizzy or sick; break out in a cold sweat; have muscle cramps; feel sharp pain in your joints, feet, ankles, or bones; or notice that your heart starts racing or beating irregularly.

What does hypertension mean?
High blood pressure

Increased thirst and urination, coupled with fatigue and weight loss could be symptoms of what condition?
Type 2 diabetes

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.


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True or False: Caffeine is found in certain headache medications.
True
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).

True or False: Depression can occur when other areas of your life are going well.
True
People can experience depression even when life is going well. While depression can be triggered by unfortunate life events, that is not always the case.

What blood pressure reading is considered optimal?
120/80

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. Click here to see a chart that will help you recognize the differences between optimal and high (hypertensive) blood pressure for adults (measured in mm Hg).



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Where does most of the fuel you burn during exercise come from?
Stored carbohydrates and fat
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.

Why should milk be stored in opaque (non-clear) containers?
Light destroys nutrients in the milk

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.

A whole-grain wheat kernel contains 3 parts. What are they called?
Bran, germ and endosperm
A whole-grain kernel is made up of the bran, germ and endosperm.


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

True or False: Vitamin C is only found in fruits.
False
The best sources of vitamin C include citrus fruits (oranges, grapefruits, tangerines), strawberries, peppers, kiwi, and cantaloupe. Good sources include some green-leafy vegetables, cauliflower, tomatoes, potatoes, and pineapple.

True or False: Eating soup before your meal can help you consume fewer total calories during your meal.
True

Soup may curb your appetite. Studies show that people who eat broth or vegetable-based soups (not creamy or high-fat ones) as the first course of a meal consume fewer total calories during their meal. In fact, study participants consumed 20% fewer calories when they started their meal with soup!


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True or False: HDL cholesterol is the healthy kind.


emoticon True
False







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

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


emoticon True
False






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
-----------
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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True or False: Electronic bathroom scales that measure body fat are 100% accurate.
False
Special scales that use bioelectrical impedance (weak electrical signals) can estimate your body fat percentage. These scales can have a large margin of error (around 10% or more according to some studies). Plus, digital scales only measure fat levels in the lower body (the signal travels up one leg and down the other), so they don't provide a full picture of the fat level of your entire body.


How soon after working out should you eat?
Within 30 minutes to 2 hours
The ideal time to eat after a workout is within 30 minutes to two hours, when your body is ready and waiting to top off its fuel tanks to prepare for your next workout. But if your appetite or schedule doesn’t allow you to eat a meal right after your exercise session, don't panic. Your body can still replace your muscle fuel over the next 24 hours, as long as you're eating enough food to support your activity level.
Doubles
Family history is a risk factor for high blood pressure. Your risk doubles if one or both of your parents had hypertension



Trev, Kent Southeast UK

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What is the role of insulin in the body?


emoticon It helps convert glucose (from food) into usable energy
It increases your blood sugar after eating a meal
It helps you digest carbohydrates and sugar properly
All of the above


Under normal circumstances, the glucose (sugar) levels in your blood rise after you eat. In response, the body produces a hormone called insulin, which helps the body convert the glucose in your bloodstream into usable energy.

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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When you get sick, you should 'feed a cold and starve a fever' to recover sooner?


True
emoticon False






Many people say they can never remember whether to starve the cold or the fever. The answer: neither! The best advice is simply to listen to your appetite because being neither hungry nor stuffed will get rid of a cold, flu, or fever any faster. "Starving" an illness is particularly a bad idea. Intentionally restricting calories only makes it harder to recover from an illness.

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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True or False: Your body needs cholesterol to be healthy.
True
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. Read "What is Cholesterol?" to learn more

Which of the following actions can cause osteoarthritis to develop?
All of the above
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. Read The Causes of Osteoarthritis for more information.

True or False: When participating in regular exercise, you should always take 1-2 rest days per week to repair your muscles
True
Recovery is the time your body uses to adapt to the stresses you've put on it, as well as repair tissues that were damaged during your workouts. If you avoid rest days and don't give your muscles and joints a chance to recover, you'll continue to break the body down instead of making it stronger. A good rule of thumb is to allow for 1-2 rest days per week. This doesn't mean you have to sit on the couch all day and do nothing. It's OK to do some light activity, like go for a walk or do an easy yoga session. But your activity shouldn't be intense or challenging. Your body needs the time to rest and repair.


Trev, Kent Southeast UK

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True or False: Taking (or eating) extra vitamin B-12 can boost your energy levels.
False
A lack of vitamin B-12 may lead to fatigue, but taking extra B-12 does not boost energy levels. A water-soluble vitamin, your body excretes excess vitamin B-12.

Which of the following foods contains the most calcium per serving?
Collard greens (1 cup)

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, howeve

Which vitamin is BEST known for helping promote good vision and eye health?
Vitamin A
Vitamin A is needed for night vision and helps the eyes adjust to lower levels of light. Lack of vitamin A may lead to night blindness, dry eyes, and eye infections, to name a few.


Trev, Kent Southeast UK

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True or False: All frozen yogurts are made with real yogurt that contains probiotics (live and active cultures).
False
While lower in calories and fat than ice cream, not all frozen yogurt is made with live and active cultures the way that standard yogurt is. To make sure that a frozen yogurt contains "yogurt" and a significant amount of live and active cultures, look for the National Yogurt Association (NYA) Live & Active Cultures seal. Without that seal, frozen yogurt does not contain any probiotics.

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

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


Trev, Kent Southeast UK

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True or False: Ramping up your B-12 and folate (folic acid) intake can help cure a bad mood?


emoticon True
False







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.

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

True or False: Only overweight people have cellulite.
False
Thin people, fit individuals, and even those who are at a healthy weight (and healthy body fat percentage) can have cellulite, just as some unfit and overweight people may not have it. Most women will have cellulite to some degree. Whether or not you develop cellulite depends on factors like genetics, gender and hormonal levels.

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


Trev, Kent Southeast UK

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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






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.

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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True or False: One ounce of dark chocolate contains as much caffeine as an 8-ounce cup of coffee
False
While eating chocolate may perk you up, chocolate is actually not very high in caffeine. A 1.4-ounce chocolate bar or an 8-ounce glass of chocolate milk both contain 6 mg of caffeine, the same amount as a cup of decaffeinated coffee. (For reference, regular coffee contains about 65-135mg of caffeine.)

True or False: For best results, you should increase the amount of weight you lift every time you workout.
False

How much calcium do adults between the ages of 19 and 50 need each day?
1,000 mg
The recommended amount of calcium for male and female adults, ages 19-50, is 1,000 milligrams daily.


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True or False: Women need more folic acid than men do.
False
The recommended intake of folic acid for adult males and females is 400 micrograms daily.

How many colds does the average adult catch each year?
2-4
Adults usually catch a cold 2-4 times each year, but children can get sick more often, with about 6-10 colds per year.

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

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


Trev, Kent Southeast UK

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Who is most likely to experience osteoarthritis?


A 25 year old distance runner
A man over 65
emoticon A woman over 65





Osteoarthritis usually occurs in older people (although it can afflict young adults who experience joint injuries). Almost all people over 65 show some signs of developing osteoarthritis, and by age 70, nearly every person will have this condition. However, symptoms of osteoarthritis commonly begin between the ages of 30 and 40. Before age 45, osteoarthritis occurs more often in men, but after age 45, osteoarthritis is more common in women.

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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True or False: Taking (or eating) extra vitamin B-12 can boost your energy levels?


True
emoticon False






A lack of vitamin B-12 may lead to fatigue, but taking extra B-12 does not boost energy levels. A water-soluble vitamin, your body excretes excess vitamin B-12.

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%.


 Pounds lost: 149.8 
 
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True or False: People who skip breakfast tend to LOSE MORE weight than people who eat breakfast?


True
emoticon False

Next Page Submit Answer





A 2002 study by the National Weight Control Registry, a group of more than 3,000 people who have lost at least 30 pounds and kept it off for at least a year, found that breakfast eaters were more successful at maintaining their weight loss. Another study found that women who skipped breakfast made up for it by eating more throughout the day.

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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The formula 220 - age measures what?
MHR
220 - age is a common formula to find your maximum heart rate (MHR) for aerobic exercise.

True or False: Snoring can be a symptom of sleep apnea.
True
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.

How high should you elevate your heart rate during an aerobic (cardio) workout?
Between 60% and 85%

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). For more information on measuring your exercising intensity using the methods above, read our Reference Guide to Exercise Intensity.


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What type of rhythmic exercise uses large muscle groups continuously?


A - Yoga
B - Aerobic exercise
C - Cardiovascular exercise
D - Muscular endurance training
All of the above
B, C, and D
emoticon B and C Only




Aerobic exercise goes by a few other names, including cardiovascular exercise, cardio, and cardiorespiratory exercise. The word aerobic means "with oxygen". Regular aerobic exercise, such as walking, jogging, running, dancing, skiing, rollerblading, cycling, swimming, aerobics classes (both land and water), rowing, stair climbing, and more, can strengthen your lungs and heart, improving your health and helping you maintain a healthy weight.

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

Which of the following vitamins is water-soluble?
Vitamin B-12
Water-soluble vitamins dissolve in water. They include the B-complex vitamins and vitamin C. They are carried in your bloodstream and are not stored in the body in significant amounts. Your body uses the amount that is needed, and then the extra is excreted in the urine. Since your body does not store water-soluble vitamins, regular intake is necessary. Water-soluble vitamins are also destroyed more easily during food storage, processing and preparation.

True or False: "Stretching" and "warming up" are the same thing.
False
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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What are the 4 fat-soluble vitamins?

Vitamins A, D, E, and F
Vitamins A, B, C and D
Vitamins A, B-12, D and E
emoticon Vitamins A, D, E and K







Four vitamins are fat-soluble: A, D, E, and K. Fat-soluble vitamins dissolve in fat. To be carried in your bloodstream and throughout your body, they must be attached to body chemicals made of lipids or fat. Your body is able to store these fat-soluble vitamins in body fat. Getting a new supply each day is not essential. Harmful, toxic levels of the fat-soluble vitamins can occur when excess amounts are consumed on a regular basis, usually from supplements.

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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Which types of nutrients provide energy for the body?
A, B, and C only
Only carbohydrates, fats and proteins provide energy, in the form of calories, to the body.

How big is ONE serving of COOKED grains (oats, rice, pasta, etc.)?
1/2 cup
A single serving of cooked grains is 1/2 cup. If you're eyeballing it, that's about the size of a billiard ball.

Which item is the lowest-calorie dessert at the golden arches?
McDonald's Kiddie Cone
Who what where are golden arches

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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Sunscreen blocks your body's ability to make vitamin D when exposed to sunlight?


emoticon True
False




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.

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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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.

For optimum health, adults should consume fewer than ___ mg of cholesterol each day.
300
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.

True or False: Depression is a normal part of life.
False
Although it's normal to feel sad or experience "the blues" in response to certain life events, such as the death of a loved one, clinical depression is a medical condition that persists for weeks, months or even years and is not a normal reaction to life events. To find out if you are experiencing the blues or real depression, click here.


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Osteoporosis (bone loss) is a common concern for aging women who can help prevent it by:
All of the above
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.

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

Which has fewer calories--the burger or burrito?
McDonald's Quarter Pounder with Cheese
Surprised? While the Quarter Pounder isn't exactly a diet food, with 520 calories and 26 grams of fat, it is much lower in calories AND fat than a Chipotle burrito. The burrito described above commands a whopping 775 calories and 28 grams of fat! Add sour cream (110 calories), beans (130 calories), and guacamole (170) calories, and you've eaten more calories (1,185) 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.

Trev, Kent Southeast UK

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Your risk of developing high blood pressure increases as you age?


emoticon True
False





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.

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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Which of the following dietary habits does NOT contribute to high blood pressure?
A high intake of calcium

A diet high in sodium, saturated fat, and cholesterol, and low in fiber, whole foods, and minerals (potassium, magnesium, calcium) can increase blood pressure. Eating a low-sodium, low-fat diet that is rich in whole foods, fiber and minerals like calcium can help. This eating plan, known as the DASH Diet, has been proven to lower blood pressure. Moderate to heavy drinking (more than 1-2 drinks daily) can dramatically increase blood pressure and other health risks. Health experts recommend no more than one drink a day for women, and no more than two drinks per day for men.

True or False: The same two bacteria cultures are used to make all yogurts.
True
Two such bacteria cultures, Lactobacillus bulgaricus and Streptococcus thermophilus are used to make all yogurts.


Trev, Kent Southeast UK

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True or False: Eventually, depression will go away by itself?


True
emoticon False






For some people, depression might go away without intervention, but that's not the case for most people who suffer from depression. There is no way of knowing how long depression might last, and it can greatly increase your risk of other complications if left untreated. There are several types of treatment that can quickly and effectively decrease the severity of depression.

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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True or False: Your body needs sodium.
True
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.

Which of the following foods contain fiber?
F, G and H only
Fiber is ONLY found in plant-based foods. Animal products do not contain any fiber.

Which essential nutrients help regulate cellular fluid and transmit nerve impulses?
Minerals
Electrolytes are special minerals that help regulate cellular fluid and transmit nerve impulses.


Trev, Kent Southeast UK

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True or False: The best way to get rid of belly fat is by doing more abdominal exercises like crunches.
False

There is no way to target weight loss to a specific area of the body because your body decides where it wants to put on weight and where it wants to take it off. The midsection is a common "problem" area for many people. The best way to lose fat is through cardiovascular exercise. It is important to do a variety of abdominal exercises (including crunches) to keep your core strong, but until that excess fat is gone, you will not see the muscle definition.

According to the glycemic index, people should eat more foods that have...
A low glycemic index

One system for classifying carbohydrates is the glycemic index. The glycemic index ranks foods on how they affect blood sugar level by measuring how much the blood sugar increases after one eats. For example, white bread is digested quickly into glucose, causing blood sugar to spike quickly. Therefore white bread has a high glycemic index number. In contrast, brown rice is digested more slowly, causing a lower, more gentle change in blood sugar. It therefore has a lower glycemic index number.

How many minutes of sunlight are generally needed per day to stimulate the body's vitamin D production?
15 minutes
Fifteen minutes of sunshine a day, preferably before noon or after 3 p.m., could be enough to stimulate your body’s vitamin D production.


Trev, Kent Southeast UK

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Iron found in animal products is called


emoticon Heme iron
Non-heme iron
Mammal iron
Complex iron
Complete iron






Iron is available from foods of both animal (heme iron) and plant (non-heme iron) origin. It is better absorbed from heme iron sources.

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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True or False: Taking allergy medications regularly will cure allergies.
False
Medications like antihistamines only relieve allergy symptoms, not cure them. The only known treatment that can cure allergies is immunotherapy (allergy shots). Nearly 80 percent of people who use these treatments correctly for one to three years will successfully cure their allergies. Talk to your doctor to find out if immunotherapy treatment is right for you.

Visit SparkPeople's Seasonal Allergies Condition Center for more information from Harvard doctors and SparkPeople experts.

True or False: Dutch-processed chocolate contains the most antioxidants.
False
Many cocoa powders are "Dutch processed" or "alkalized" to reduce their acidity, but this processing also reduces their antioxidants and phenols. Natural cocoa powder provides the most benefits.

True or False: Eating a diet high in sugar can cause type 2 diabetes.
False
There are many ways to prevent this form of 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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Dutch-processed chocolate contains the most antioxidants?


True
emoticon False







Many cocoa powders are "Dutch processed" or "alkalized" to reduce their acidity, but this processing also reduces their antioxidants and phenols. Natural cocoa powder provides the most benefits.

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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How often should you strength train with each major muscle group?
2-3 times a week
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. Check out SparkPeople's Reference Guide to Strength Training for more.


A potassium deficiency can lead to...
High blood pressure
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.

Which of the following ingredients is a sign that a food product is made with 100% whole wheat?
None of the above

To 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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True or False: If people only ate healthful foods like fruits and vegetables they would never gain weight.
False
Even healthful foods can result in weight gain. Although better for you than processed foods in numerous ways, too much of anything--even fruits and vegetables--can result in weight gain. It's all about calories in vs. calories out. That said, the calories you eat should come from the healthiest, most nutritious sources possible

Where is most of the body's serotonin located?
In the gastrointestinal tract
Ninety-five percent of the body's serotonin is located in the gastrointestinal tract. If levels of this important neurotransmitter are off balance, bowels problems and IBS symptoms can result.

True or False: 'Whole grain' is the same thing as 'whole wheat.'
False
A tricky one this
The term "whole grain" is used in lots of food ads, and on the front of food packages, from bread to crackers to cereals. But whole grain is NOT the same thing as whole wheat


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Which of the following contributes to good heart health?
All of the above

True or False: Residents of developed countries (like the U.S.) are MORE likely to experience allergies than people in developing areas of the world.
True
Generally speaking, developed countries have much higher incidences of allergies than developing areas of the world. Scientists believe that the clean and sanitized homes of the industrialized world are actually detrimental to the immune system, and that exposure to illness-causing bacteria is necessary for the immune system to function optimally. When your immune system is not challenged by natural foes, it malfunctions and becomes supersensitive to seemingly harmless substances.

Which of the following statements about alcohol's effects on blood sugar is correct?
Alcohol can both raise and lower blood sugar

Alcohol can interfere with your blood glucose control, both raising and lowering blood sugar. Once in your system, alcohol initially lowers blood sugar, which can lead to hypoglycemia (low blood sugar). Some alcoholic beverages can raise your blood sugar because of their high carbohydrate content. To prevent your blood sugar from going too high, avoid sweet wines, liqueurs, and sweetened drinks like daiquiris, margaritas, pina coladas, etc. and choose lower-carb drinks


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True or False: Coronary artery disease (CAD) is the leading cause of death in the United States for both men and women
True
Nearly 70% of Americans don't get enough exercise, yet inactivity is a major risk factor for developing coronary artery disease (CAD). CAD is caused by deposits of fatty substances, cholesterol, calcium and other substances in the inner lining of the arteries that supply blood to the heart muscle. This build-up makes the arteries narrowed or blocked, and when oxygen-rich blood can't reach the heart, the result is chest pain or a heart attack. Over time, CAD can weaken the heart muscle and lead to heart failure.
While CAD is the most common type of heart disease and the leading cause of death in the United States for both men and women, the good news is that lifestyle changes—like exercise!—can help prevent or treat CAD in most people.

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

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.

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.


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True or False: Your body needs both major minerals and trace minerals each day.
True
Minerals can be divided into two main categories, based on the amount that is needed by the body. Major minerals (or macrominerals) are present in relatively large amounts in the body and are required in fairly large amounts in the diet--more that 250 milligrams daily. Trace minerals (or trace elements) are needed in much smaller quantities--less than 20 milligrams daily.

Eggs contain all of the following vitamins EXCEPT
Vitamin C
Eggs provide some of every vitamin above with the exception of vitamin C. They are one of the few dietary sources of vitamin D and are an excellent source of B vitamins. You'll also get several of the minerals your body needs to function, including calcium and phosphorus for bone health

In order to lower your triglyceride numbers, you need to lose:
7-10% of your body weight
Since your body releases triglycerides into the bloodstream from your stored fat, the less fat you have available, the lower your triglycerides will be. You don't have to lose a lot of weight to see a benefit either. Losing just 7-10% of your body weight (just 14-20 pounds for a 200-pound person) can make a difference in your triglycerides—and for your heart!


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__ GRAMS of sugar listed on a nutrition label is equal to 1 teaspoon of sugar.
4
Next time you're reading a nutrition facts label, do this math to find out just how much added sugar that food really contains! Every 4 grams of "sugars" listed on a food label equals one teaspoon of sugar.

The US Department of Agriculture estimates that Americans eat what percentage of their meals away from home.
29%
he US Department of Agriculture estimates that we eat 29% of our meals away from home. And the National Restaurant Association says that these meals take up 44% of our food budgets. This could grow to 53% in the next few years!

True or False: Hemp seeds contain healthy Omega-3 fatty acids.
True
Hemp seeds are highly nutritious, containing essential fatty acids, amino acids, and minerals. About a third of the weight of the seed is made up of oil, and most of that oil is the healthy variety: ALA (alpha-linoleic acid, a type of Omega-3 fat) and linoleic acid. These essential fatty acids (EFA's for short) can benefit your health in many ways

Trev, Kent Southeast UK

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5/5/15 8:13 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!

People who smoke need twice as much of what vitamin?
Vitamin C
Adult males need 90 milligrams of vitamin C daily and adult females need 75 milligrams daily. People who smoke need about twice as much vitamin C daily.

With each step you take, how much force do your knees and hips experience?
2-4 times your body weight

Every time you take a step, the force on your knees and hips equals two to three times your body weight! Climbing down steps will increase the pressure on your knees and hips by six-fold—that's 900 pounds of pressure for a person who weights just 150 pounds. Your risk of developing osteoarthritis generally increases with the amount of weight that your joints have to bear. Once osteoarthritis has developed, being overweight exacerbates the condition. Your SparkDiet can help you lose the extra pounds safely and permanently.


Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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5/5/15 4:16 A

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Yesterday

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.

True or False: Potatoes, sweet potatoes and yams all come from the same plant family.
False
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.
False

The "fat burning zone" business is very misleading. It’s true that low intensity exercise uses more fat as fuel and that moderate intensity exercise (that you can maintain for 20 minutes or more) burns both fat and glucose. But, you're better off exercising in the aerobic zone as much as you can, because exercising at this higher intensity burns more total calories. You will burn a larger percentage of fat in relation to glucose when you are working at a lower intensity, but you will also burn fewer total calories and less total fat. The relative percentage of fat burned has nothing to do with weight loss—it's the total amount calories burned that counts.


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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5/3/15 7:29 P

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Which of the following foods may help reduce your risk of osteoarthritis?


A - Flaxseeds
B - Pumpkin seeds
C - Hempseeds
D - Salmon
E - Safflower oil
All of the above
A and D only
emoticon A, B, C and D only






A diet low in omega-3 fatty acids (the good-for-you fats, from foods like flaxseeds, pumpkin seeds, hempseeds, and salmon) and high in unhealthy fats (corn, safflower and cottonseed oils, fatty meats, high-fat dairy products, saturated fat and trans fats) may contribute to your risk of developing osteoarthritis. Healthy omega-3's reduce joint inflammation while unhealthy fats can increase it.

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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5/3/15 4:24 A

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True or False: "Natural" is synonymous with "organic" when it comes to food.
False
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

True or False: Men can get cellulite.
True
While the structure of men's skin prevents most men from getting cellulite, there are some cases of male orange-peel appearance—particularly in men with lower levels of the male hormone androgen. Overall, about 10% of men have cellulite (compared to over 90% of women).

For optimum health, you want your HDL cholesterol to be...
High (greater than 60 mg/dL)

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.


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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5/2/15 12:17 P

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True or False: Americans eat more ice cream per year than any other country?


True
emoticon False





The average American licks her way through almost 5 gallons of the ice cream each year, according to the Canadian Dairy Info Centre, but New Zealanders, at 6 gallons a year, eat more!

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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5/1/15 10:59 P

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


Less than 100 miles
Between 101 and 500 miles
Between 501 and 1,000 miles
emoticon Over 1,000 miles







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.

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%.


 Pounds lost: 149.8 
 
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TCANNO's Photo TCANNO SparkPoints: (147,719)
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5/1/15 12:58 P

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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.

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

Resistance training can lower blood pressure as much as:
20%
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


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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4/30/15 9:28 A

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Which of the following foods is highest in antioxidants?
Raspberries
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.

According to research studies, which of the following strategies could help you burn more calories than the other?
Running before strength training
Research shows that you should do cardio first. Published in the Journal of Strength and Conditioning Research, one study examined how many calories exercisers burned doing one of four workout combinations: running only, strength training only, running followed by strength training, and strength training followed by running. The run-strength training group came out on top with the highest exercise after burn of all.

True or False: Depression is caused by a chemical imbalance in the brain.
False Missed read the question and said true

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. Click here to learn more about the possible causes of depression.


True or False: Too much iron can be toxic.
True
Iron can build up to dangerously high levels in the body, especially in people with the genetic problem called hemochromatosis. Over supplementation of iron can also occur. This is especially dangerous in children who may take adult vitamin/mineral supplements. Immediate medical attention should be obtained. The Tolerable Upper Intake Level is 45 milligrams daily for both adult males and females.

Got more wrong this month for a long while


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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4/29/15 5:08 P

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True or False: Adding milk to hot tea can increase its antioxidant power.
False
A popular way to enjoy tea is to add milk and sugar to the mix. Unfortunately, adding milk to a cup of tea can destroy its ability to protect against heart disease, according to research. Casein, the protein in milk, is thought to be responsible for this effect. (This is also why milk chocolate doesn't offer health benefits like dark chocolate.)

What does BMI stand for?
Body mass index

How much scientific evidence is there to suggest that dairy aids in weight loss?
Weak Evidence

Some observational studies had found that people who consumed more calcium—whether through supplements or dairy products—tended to be thinner than those who got less. Also, several small, short- term studies showed that subjects put on a high-dairy, reduced-calorie diet lost more weight and fat than low-dairy dieters. All were conducted by a dairy-funded researcher at the University of Tennessee who had patented the dairy weight-loss claim and sold licensing rights to the dairy industry. After other scientists expressed skepticism and consumer activists cried foul with the Federal Trade Commission, the dairy industry decided to suspend its campaign "until further research provides stronger, more conclusive evidence of an association between dairy consumption and weight loss." Well, there's now further research, including several clinical trials, and overall it shows no greater weight or fat loss among subjects on high-dairy diets.



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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