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7/27/16 7:57 A

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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.


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


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True or False: A middle-aged (or older) person who has never exercised before should get a doctor's clearance before starting a fitness program.
True
A document called a PAR-Q (Physical Activity Readiness Questionnaire) can help you determine if you need a medical evaluation before starting an exercise program. You can get one here.



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7/26/16 4:06 A

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


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7/26/16 4:05 A

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True or False: Exercising regularly can increase the size of the hippocampus region of the brain.
True
A study published in Proceedings of the National Academy of Sciences found that regular sweat sessions can increase the size of a region of the brain called the hippocampus--a part of the brain that begins to decline around age 30 in most adults. The hippocampus is tucked deep in the brain and plays an important role in learning and memory. According to researchers, a larger hippocampus is associated with better performance on spatial reasoning and other cognitive tasks.



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

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7/26/16 1:39 A

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When exercising with high blood pressure, what is the best advice to follow

All of the above emoticon

When you have high blood pressure, listening to your body is important. Always talk to your doctor first. Your top priority is to neutralize the threat of blood pressure before you push yourself toward more dramatic exercise goals. Frequency (number of exercise sessions per week) is more important than intensity


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7/26/16 1:35 A

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

False emoticon

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

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7/26/16 1:32 A

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Iron found in animal products is called\
Heme Iron emoticon

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

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7/25/16 7:07 A

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What common food source is usually fortified with vitamin D?

Milk emoticon

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

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7/25/16 7:05 A

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Which of the following best characterizes the 'valsalva maneuver'?

A breathing issue emoticon

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.

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7/25/16 7:04 A

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On average, how many minutes does it take for your stomach to signal to your brain that it's full?

20 minutes emoticon

It takes the stomach about 20 minutes to realize that it is full, which is why experts recommend that we eat slowly. Put your fork down between bites to avoid overeating.

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7/25/16 3:52 A

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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.


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7/25/16 3:51 A

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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.


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7/25/16 3:51 A

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


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7/25/16 12:55 A

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

at least 3 times a week emoticon

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



Edited by: SUNSET09 at: 7/25/2016 (01:00)
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7/24/16 10:23 P

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

True emoticon

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

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7/23/16 10:16 P

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A potassium deficiency can lead to...

High blood pressure emoticon

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

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7/23/16 10:12 P

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

True emoticon

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

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7/23/16 8:11 P

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True or False: Your body needs cholesterol to be healthy.
True



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7/23/16 8:11 P

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True or False: Starches, sugar and fiber are all types of carbohydrates.
True


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trength training builds stronger muscles, but what else does it help strengthen?
All of the above
Regular strength training increases the size and strength of the muscle fibers. It also strengthens the tendons, ligaments, and bones. All of these changes have a positive impact on your physical fitness, appearance, and metabolism, while reducing the risk of injury and decreasing joint and muscle pain.

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7/23/16 8:09 A

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

All above

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

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7/23/16 8:08 A

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Choosing white turkey meat instead of dark will save you how many fat grams per 4-oz. serving? 4

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True or False: Eating chicken soup can help you recover from a cold. T

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7/23/16 4:18 A

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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.



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7/23/16 4:18 A

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True or False: The ''Freshman 15'' is a myth.
True
A 2011 study published in Social Science Quarterly showed that the typical weight gain during the first year of college is just 2.5 to 3.5 pounds and has little to do with higher learning and more to do with becoming a young adult. The not so good news: About 10 percent of freshmen will gain 15 pounds or more during their first year. And that's just the first year. Experts aren't as concerned about these actual pounds as they are about the rate at which students put them on. A 2008 study found that college students gain weight six times faster than the general population. And according to researchers, young adults continue to gain weight (1.5 pounds per year on average) during the four years after they graduate, too. Not all of this can be chalked up to "growing up," though. If left unchecked, the weight gain many experience as young adults can become a serious problem.



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7/23/16 4:18 A

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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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7/22/16 3:52 A

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


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7/22/16 3:52 A

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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.


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7/22/16 3:51 A

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



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7/22/16 3:48 A

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True or False: You should exercise in the 'fat burning zone' (low intensity, long duration) to lose the most weight.

F

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

Over 1000 miles

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

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7/22/16 2:39 A

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Obesity may prevent the immune system from functioning properly.

True emoticon

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

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7/22/16 2:36 A

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Darker colored honey is...

Richer in antioxidants emoticon

Generally, the highest levels of antioxidants come from the darkest colored honey.

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7/22/16 2:34 A

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By skipping 4 oz. of sweet potato casserole and choosing 1/2 cup of baked sweet potato instead, how many calories will you save?

154 emoticon

Four ounces of traditional sweet potato casserole contains 244 calories and 6 grams fat, but a plain baked sweet potato (1/2 cup) provides a low 90 calories and virtually 0 fat grams. "Sweeten" yours with a sprinkle of calorie-free cinnamon for added flavor.


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7/21/16 6:55 A

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About ____% of the calories you consume post-workout should come from carbohydrates.

60

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How many calories does a single gram of alcohol contain?

7

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

50%

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

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7/21/16 4:26 A

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True or False: Flaxseeds contain more Omega-3 fatty acids per weight than salmon.
True
Fifty grams of flaxseed has about the same amount of omega-3's as three pounds of salmon!



Trev, Medway Towns, Kent Southeast UK

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7/21/16 4:26 A

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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.


Trev, Medway Towns, 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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7/21/16 4:26 A

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


Trev, Medway Towns, 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.

SP UK team leader
If you have a connection with the UK came and join us


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7/21/16 2:24 A

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A person with a chronic condition should always get clearance from a doctor before starting an exercise program.

True emoticon

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

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7/21/16 2:20 A

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

Yes emoticon

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


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7/21/16 1:57 A

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Research has proven that detox diets help remove toxins from the body.

False emoticon

There is no medical evidence that detox diets actually remove any toxins from the body.

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7/20/16 12:38 P

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How many calories per gram does alcohol contain? 7 calories per gram

Edited by: ADRIENALINE at: 7/20/2016 (12:38)
Adrienne
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7/20/16 12:34 P

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What BMI (body mass index) range is considered overweight? 25-29.9

Adrienne
Reached my goal weight of 128 on 3/20/2012
Participated in 16 contiguous 5% challenges Go Teddy Bears!
I'm the ML this time.
Pacific Time (Sunny Sunnyvale)


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7/20/16 12:32 P

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


Adrienne
Reached my goal weight of 128 on 3/20/2012
Participated in 16 contiguous 5% challenges Go Teddy Bears!
I'm the ML this time.
Pacific Time (Sunny Sunnyvale)


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7/20/16 7:41 A

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

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7/20/16 7:41 A

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

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7/20/16 7:39 A

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Which of the following is responsible for the sweetness in some candies? Corn syrup


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7/20/16 5:18 A

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

Between 60% and 85% emoticon

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


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7/20/16 5:18 A

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

Pernicious anemia emoticon

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

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7/20/16 5:04 A

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

Strawberries emoticon

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

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7/20/16 3:47 A

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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, Medway Towns, 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.

SP UK team leader
If you have a connection with the UK came and join us


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