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7/25/17 2:15 A
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Which of the following statements about alcohol's effects on blood sugar is correct.
It can both raise and lower blood sugar emoticon
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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7/25/17 2:04 A
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What is the best way to prevent the flu?
Get a flu shot emoticon
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

 
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7/25/17 2:02 A
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___ is the painful sensation or state of weakness caused by the need of food.
Hunger emoticon
By definition, hunger is "the painful sensation or state of weakness caused by the need of food." Simply put, hunger is a signal from your body that it needs food for energy. When you're truly hungry, your stomach, brain, or both will give you cues to tell you to eat. Signals from your stomach may be growling, an empty, hollow feeling, or hunger pangs. Your brain may send signals such as a headache, trouble concentrating, irritability or fogginess. Some people even experience physical fatigue when they are hungry. Hunger does not go away over time--it only gets worse. And any food will satisfy your hunger and take the hunger signals away.

 
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7/24/17 3:06 A
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What type of rhythmic exercise uses large muscle groups continuously?
B & C emoticon
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.

 
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7/24/17 2:47 A
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Which of the following people is most likely to develop high blood pressure?
A 75-year-old woman emoticon
Your risk of developing high blood pressure increases as you age. Men over 45 and women over 55 are more likely to have high blood pressure than their younger counterparts. Up to age 55, men are more prone to high blood pressure than women, but after menopause, a woman's risk increases. By age 75, high blood pressure is more prevalent among women than men.

 
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7/24/17 2:40 A
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HDL cholesterol is the healthy kind.
True emoticon
HDL (High Density Lipoprotein) is the good, healthy cholesterol. HDL picks up and carries excess cholesterol away from artery walls and brings it back to the liver for processing and removal. You want this number to be high (at least 60 mg/dL)to protect your heart. Levels too low (less than 40 mg/dL) are bad for your health, increasing your risk for heart disease

 
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7/24/17 12:20 A
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The food ingredients erythritol, maltitol, and sorbitol are all examples of what? Sugar alcohols emoticon
Sugar alcohols get their name from their unique chemical structure, which resembles both sugar and alcohol. But they're neither sugars nor alcohols. In fact, sugar alcohols are a type of carbohydrate that sweetens foods, but with half the calories of sugar. There are several specific types of sugar alcohols (usually ending with the letters "-ol"): erythritol, hydrogenated starch hydrolysates, isomalt, lactitol, maltitol, mannitol, sorbitol and xylitol.

 
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7/24/17 12:09 A
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If left uncontrolled, diabetes can lead to?
All of the above emoticon
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.

 
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7/23/17 11:21 P
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Women need more calcium than men do.
False emoticon
The calcium needs of men and women are the same: 1,000 milligrams daily for adults up to age 50. Older adults, both men and women, need more.

 
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7/21/17 2:09 A
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To become a better runner, you must run every day.
False emoticon
Running every day is not a good idea. Without proper rest and recovery, your muscles will not repair adequately and you will increase your risk of injury, which could sideline you for days, weeks or even years. It is during the rest and recovery phase that your body adapts to running. This does not mean you can't do other cross-training activities on your non-running days, however.

 
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7/21/17 1:55 A
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If you feel any discomfort whatsoever during exercise, you should stop.
False emoticon
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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7/21/17 1:46 A
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Which food naturally contains vitamin D?
Fish emoticon
Vitamin D is found naturally in fish and fish-liver oils. However it is also found in vitamin D fortified milk.

 
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7/20/17 3:08 A
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Surrounding yourself with people who tend to overeat makes YOU more likely to overeat, too.
True emoticon
Surrounding yourself with people who tend to overeat makes YOU more likely to overeat, too. Researcher Brian Wansink (author of "Mindless Eating") found that we mirror (to a point) the amount that our company consumes. We consciously and/or unconsciously follow the "consumption norm" of those we dine with by emulating how much they eat in order to achieve acceptance. Dr. Wansink's studies reflected this behavior, and it's important to be aware and attempt to make a conscious decision about how much you eat when eating among others.

 
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7/20/17 3:05 A
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Which of the following vegetables is in season during the winter?
Answers 2 and 4 emoticon
Kale and leeks are both in season during the winter. Porcini mushrooms and zucchini are in season during the summer.

 
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7/20/17 3:03 A
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How accurate are 'skinfold' body fat tests that use callipers?
98% emoticon
The American College of Sports Medicine states that skinfold measurements, when performed by a trained, skilled tester, are up to 98% accurate. Because of the consistency in results, the high success rate, and the low margin of error, this is generally accepted as the best field test, outside of clinical testing, such as hydrostatic weighing.


 
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7/19/17 2:55 A
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Bran is removed from wheat kernels to make white flour. What nutrients does this bran contain?
All of the above emoticon
Bran makes up the outer layers of the grain. It contains B-vitamins, trace minerals and dietary fiber. It’s removed when wheat flour is processed (refined and/or bleached) into white flour.

 
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7/19/17 2:32 A
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Vegans need to take supplemental vitamin B-12.
True emoticon
Vegans, also known as strict vegetarians, omit all meat and animal products (eggs, dairy, etc.) from their diets. Because vitamin B-12 only occurs naturally in animal foods like meat, dairy and eggs, vegans must supplement their B-12 intake with pill supplements or foods that have been fortified with vitamin B-12.

 
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7/19/17 2:26 A
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______________ lowers blood pressure, decreases the stress hormone cortisol, and increases pain tolerance?
Oxytocin emoticon
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.

 
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7/18/17 1:18 A
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Individuals who do not absorb vitamin B-12 properly might have what condition?
Permicious 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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7/18/17 1:15 A
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How many types of carbohydrates are there?
3 emoticon
There are three types of carbohydrates: starches, sugars and fiber. All three types of carbs are added up and listed as Total Carbohydrates on the Nutrition Facts label of a food product.

 
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7/18/17 1:12 A
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How many cups of popcorn does a large tub from a movie theatre usually contain?
20 cups emoticon
On average, a large popcorn (which contains 20 cups) boasts a mind-boggling 100 grams of fat—the equivalent of more than six fast food hamburgers. With about 1,300 calories, that large popcorn packs almost a full day’s supply of calories for the average dieter.

 
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7/17/17 2:15 A
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Strength training builds stronger muscles, but what else does it help strengthen? Tendons, ligaments, bones, joints (all of the above) emoticon
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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7/17/17 2:09 A
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Your risk of developing high blood pressure increases as you age
True emoticon
Your risk of developing high blood pressure increases as you age. Men over 45 and women over 55 are more likely to have high blood pressure than their younger counterparts. Up to age 55, men are more prone to high blood pressure than women, but after menopause, a woman's risk increases. By age 75, high blood pressure is more prevalent among women than men.

 
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7/17/17 2:02 A
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The ''Freshman 15'' is a myth?
True emoticon
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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7/16/17 4:22 A
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Which of the following nutrients can be found in flaxseed?
All of the above (Lignanas, Omega-3 fatty acids, Fiber, and Protein). emoticon
Flaxseeds contain all of these nutrients. In case you don't know, "lignans" are a type of phytoestrogen that may protect against certain types of cancer, including breast cancer and prostate cancer. Even the National Cancer Institute has identified its cancer-fighting potential.

 
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7/16/17 4:19 A
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Compared to regular ice cream, gelato has
less air emoticon
This Italian ice cream doesn't have as much air as traditional ice cream, so it has a much denser texture.

 
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Coronary artery disease (CAD) is the leading cause of death in the United States for both men and women.
True emoticon
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.

 
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7/15/17 1:56 A
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BMI estimates your body fat percentage.
False emoticon
BMI is a quick and easy way to determine if your weight is appropriate for your height. It is NOT an estimate of body fat percentage. It's just a general measure (and isn't always accurate for everyone).

 
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Even if you are at a healthy weight, your risk for developing hypertension is greater if you do not exercise regularly.
True emoticon
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

 
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After a hard workout, you should see weight loss almost immediately.
False emoticon
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.

 
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7/14/17 2:05 A
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Pollen counts are HIGHEST between 10 a.m. and 3 p.m.
False emoticon
Pollen counts are highest between 5 a.m. and 10 a.m. If you have allergies to pollen, you should avoid going outdoors during this time frame.


 
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How many aerobic (cardio) exercise sessions should you aim for each week?
At least 3 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. SparkPeople's Reference Guide to Aerobic Exercise explains everything you need to know about cardio.

 
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7/14/17 1:57 A
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Frozen vegetables have fewer nutrients than fresh vegetables
False emoticon
Frozen veggies sometimes have a bad reputation, but they actually have just as many nutrients as the fresh stuff. In fact, frozen vegetables hold onto nutrients longer than fresh produce since freezing can lock in nutrients more efficiently than canning or refrigeration methods.


 
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7/13/17 1:33 A
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A Body Mass Index (BMI) under ___ is considered underweight?
18.5 emoticon
A BMI of 18.5 or less is considered underweight. Calculate your BMI using SparkPeople's online calculator.

 
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7/13/17 1:29 A
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Very large doses of vitamin C can cause what problem?
Diarrhea emoticon
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.

 
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To build greater muscle strength, you should do ___ repetitions of each exercise?
Both A & D emoticon
If your goal is to build strength and muscle size, then aim for fewer reps (such as 8-10). Because you are doing fewer reps, you will need a heavier weight to reach muscle exhaustion in each set, so that's where the phrase "heavy weight, low reps" come from.

 
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7/12/17 1:50 A
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Because they are high in cholesterol, eggs, especially the yolks, should be avoided at all costs.
False emoticon
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.

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

 
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Depression is a normal part of life.
False emoticon
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.

 
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How much dietary cholesterol should you consume from foods each day?
Less than 300 mil emoticon
Dietary cholesterol is found only in foods of animal origin, such as meat, poultry, fish, eggs, and dairy products. It is not found in plant foods like grains, fruits and vegetables. Individuals should limit their intake of dietary cholesterol to less than 300 milligrams daily.

 
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If you're not active or exercising after eating a meal or snack, the food you eat will turn into body fat.
False emoticon
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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For optimum health, you want your HDL cholesterol to be …
High (greater than 60 mg/dL) emoticon
HDL (High Density Lipoprotein) is the good, healthy cholesterol. HDL picks up and carries excess cholesterol away from artery walls and brings it back to the liver for processing and removal. You want this number to be high (at least 60 mg/dL)to protect your heart. Levels too low (less than 40 mg/dL) are bad for your health, increasing your risk for heart disease. Click here to learn about other important cholesterol numbers, like LDL and triglycerides.

 
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7/10/17 1:24 A
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People who skip breakfast tend to LOSE MORE weight than people who eat breakfast.
False emoticon
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.


 
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7/10/17 1:17 A
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In the U.S., how far does the average food item travel before it reaches your table?
Over 1,000 miles emoticon
Our existing system of food transportation and distribution requires enormous amounts of energy and resources. Before reaching your table, the average food item in the United States will travel 1,300 miles! This is one of many reasons that environmentalists and nutritionists alike recommend eating locally grown food as much as possible.


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

 
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Even a person who is mildly overweight should get a doctor's clearance before starting a new fitness program.
True emoticon
A document called a PAR-Q (Physical Activity Readiness Questionnaire) can help you determine if you need a medical evaluation before starting an exercise program.

 
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Daytime sleepiness always means a person isn’t getting enough sleep.
False emoticon
An individual has excessive daytime sleepiness when she feels very drowsy during the day and has an urge to fall asleep when she should be fully alert and awake. The condition, which can occur even after getting enough nighttime sleep, can be a sign of an underlying medical condition or sleep disorder such as narcolepsy or sleep apnea. These problems can often be treated, and you should discuss your symptoms with a physician.

 
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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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Depression is caused by a chemical imbalance in the brain.
False emoticon
The causes of depression are complex and overlapping. In fact, one true cause is not known. Low serotonin levels are a symptom of depression, but there is no proof that low levels of serotonin actually cause depression. Click here to learn more about the possible causes of depression.

 
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Cold and flu season is in full swing! To stop germs from spreading, how long should you wash your hands at each session?
20 secs emoticon
The number one way to defend yourself during cold and flu season is to wash your hands, including under the nails and in between fingers for at least 20 seconds with warm, soapy water—and to do so frequently.

 
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A thiamin (vitamin B-1) deficiency can lead to
Beriberi emoticon
In the United States, a deficiency of thiamin is rare because refined grains are enriched with this nutrient. Before refined grain products were enriched, a thiamin deficiency could result in a disease called beriberi. Signs of beriberi include loss of appetite, constipation, muscle weakness, pain or tingling in the arms and legs, swelling of the feet, mental depression, memory problems, shortness of breath, and fast heartbeat.

 
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What is the name of the condition of an UNDERACTIVE thyroid?
Hypothyroid emoticon
Hypothyroidism, the chronic condition of an under-active thyroid, affects millions of Americans. It's most commonly caused by chronic autoimmune thyroiditis or Hashimoto's disease, and can result in a variety of symptoms, including: weight gain (caused by a reduction in metabolism), water retention, depression, muscle pain, increased cholesterol, fatigue, mental "fog" and more.


 
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What percentage of antioxidants does olive oil lose after 6 months of storage?
40% emoticon
A study from the Journal of Food Science found that olive oil loses 40% of its antioxidants after 6 months of storage. For the maximum nutrient benefit, many foods, including olive oil, must be used within a relatively short amount of time. The moment a food is picked and/or processed it begins to change chemically, altering the flavor, texture, color and even the nutrient content.


 
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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% emoticon
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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Too much iron can be toxic.
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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.

 
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Exercising on an empty stomach, such as first thing in the morning, will help your body burn more fat.
False emoticon
In the morning, your body has gone 8+ hours since eating or drinking anything. Your blood sugar levels are lower at this point, and your body doesn't have adequate fuel to workout optimally. Usually, experts recommend eating something—even if it's just a small snack—within 2 hours before working out. When your body doesn’t have proper fuel in it, many problems can result, the lesser being that your workout performance suffers, and the greater being something like passing out during exercise. Some people say that it will burn fat stores, but overall, the number of calories your burn during a workout (regardless of where they come from) is much more important. Plus, fat burns in the carbohydrate flame. This means if you exercise without eating (such as after "fasting" during sleep) your body does not burn fat efficiently, or sometimes at all.

 
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How often should you strength train with each major muscle group?
2 - 3 times emoticon
Aim to train each muscle group at least two times per week, and up to three if you have the time or are more advanced. One day per week may help you maintain your current level of strength, but it will not be enough to build muscle. It is important to rest 1-2 days in between working out the same muscle(s). Rest days give the muscles time to repair themselves from small tears that occur during strength training, and this is how you get stronger. Check out SparkPeople's Reference Guide to Strength Training for more.

 
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Which of the following foods contain all 9 essential amino acids?
All of the above emoticon
Meat, fish, poultry, eggs, milk, cheese, yogurt and soybeans provide all nine essential amino acids. For this reason, they are considered high quality or COMPLETE proteins.

 
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What would happen if you ate two peanut butter cookies instead of two (plain) sugar cookies?
You’d consume fewer calories emoticon
Peanut butter may be notorious for its high fat content, but traditional peanut butter cookies are usually lower in calories than most other choices.
Sugar cookies: 170 calories, 9 grams fat
Peanut butter cookies: 121 calories, 7 grams fat

 
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The friendly bacteria in your digestive tract make vitamins that you body uses.
True emoticon
Vitamin K can be made in your digestive tract by the billions of bacteria that are in your intestines. Some of these bacteria synthesize vitamin K that your body can then absorb. You can also obtain vitamin K from food sources such as green-leafy vegetables such as spinach and broccoli, pork, liver, whole wheat, oats, and bran. Fair sources include fruits, vegetables, seeds, tubers, milk, and eggs. Some of these bacteria synthesize vitamin K that your body can then absorb. You can also obtain vitamin K from food sources such as green-leafy vegetables such as spinach and broccoli, pork, liver, whole wheat, oats, and bran. Fair sources include fruits, vegetables, seeds, tubers, milk, and eggs.

 
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If your friend becomes obese, your chance of becoming obese, too, increases by how much?
57% emoticon
Research published in a July 2007 edition of the New England Journal of Medicine found that when one individual becomes obese, the chance that his or her friend will become obese increases by 57 percent--even if their friend lives far away, and especially if their friend is of the same sex--71 percent in that case.

 
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Related to exercise, what does the term 'blood pooling' refer to?
The collection of blood in the extremeties emoticon
A proper cool-down prevents the sudden pooling of blood (collection of blood in one place, usually the working muscles) and re-circulates the blood back to the heart, skeletal muscles and brain. Learn how to Cool Down properly.

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

 
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Which of the following high-fat foods is a source of heart-healthy fats.
Peanut butter emoticon
Natural peanut butter (made without added oils or sweeteners) contains monounsaturated fats, which are the healthiest fats for your heart. They decrease your total blood cholesterol but maintain your HDL (good) cholesterol. Ideally, most of the fat in your diet should come from this group, which includes: almonds, avocados, cashews, canola oil, hazelnuts, macadamia nuts, olive oil, olives, pecans, peanuts, peanut oil, pistachios, sesame oil, sesame seeds, and tahini paste. Read SparkPeople's Fat & Oil Reference Guide to learn more about healthy and unhealthy fats.

 
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Inactive adults who don't strength train regularly can lose how many pounds of muscle mass per year?
1/2 pound! emoticon
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.

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

 
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Besides foods fortified with calcium, you can only get calcium from dairy foods like milk and yogurt.
False emoticon
You can find calcium in many dairy-free foods, from almonds to tofu. Collard greens, black-eyed peas, blackstrap molasses, kale and oranges are a few more plant-based sources of calcium.

 
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Oats are naturally gluten-free.
True emoticon
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.

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

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

 
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Wheat bran, whole grains, fruits and vegetables are good sources of which type of fiber?
Insoluble fiber emoticon
Insoluble fiber is found in foods like wheat bran, whole grains and all vegetables and fruits. It is often called roughage or bulk because it keeps the digestive system running smoothly. This helps with constipation, hemorrhoids, and other digestive problems. It may help to prevent some types of cancer.

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


 
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Which of the following foods contain cholesterol?
A, B, C, D and E only emoticon emoticon emoticon emoticon
Dietary cholesterol is found only in foods of animal origin, such as meat, poultry, fish, eggs, and dairy products. It is not found in plant foods like grains, fruits and vegetables. In moderate amounts, it is essential to good health.


 
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What level of serum (blood) cholesterol is considered healthy ?
Below 200 mg/dl emoticon
Explanation
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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Eggs can absorb flavors and smells from your fridge.
True emoticon
Eggshells have more than 17,000 pores. Keeping them in open air in the fridge next to last night’s salmon may yield a fishy-tasting omelet the next morning. Storing your eggs in the carton can help keep them fresh and tasty. It’s safest to keep eggs on the middle or bottom shelf of the fridge, not in the door, where temperatures often rise above the recommended 37 degrees Fahrenheit.

 
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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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An HDL ("good" cholesterol) level of __________has been linked to lower disease risks and protection against heart disease for both men and women.
60 mg/dL emoticon
According to the American Heart Association, men should aim for HDL levels of 40 mg/dL or greater, and women should aim higher than 50 mg/dL. Levels of 60 mg/dL or more for both genders have been linked to lower disease risks and protection against heart disease.

 
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Strength training elevates your metabolism immediately following a workout.
True emoticon
Johns Hopkins researchers found that while aerobic exercise burns more calories at the time you are exercising, your metabolism returns to normal about 30 minutes after you finish your workout. Individuals who perform strength training, however, elevate their metabolisms (burn more calories) for two hours after their workouts end.

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

 
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How long do you need to fast before getting a lipid profile test done?
9 - 12 hours emoticon
A simple blood cholesterol test (also known as a lipid profile), performed after fasting for 9-12 hours, can determine your triglyceride level.

 
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Eating soup before your meal can help you consume fewer total calories during your meal.
True emoticon
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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How is blood pressure measured?
mm/HG emoticon
Blood pressure, the force of blood against artery walls, is measured in millimeters of mercury (mm HG).

 
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People who eat chocolate live longer than people who abstain from it.
True emoticon
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.

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

 
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Which chronic condition is mostly commonly called the 'silent killer' because it often presents with no symptoms?
High blood pressure emoticon
You may have high blood pressure and not even know it. While 50 million Americans suffer from this affliction, 33 percent don't even know they have it, and 70 percent don't have it under control. High blood pressure is a condition without signs or symptoms, which is why it is often referred to as the "silent killer." The only way to know where you stand is to have your blood pressure checked by a qualified professional.

 
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Which nutrient is known as the sunshine vitamin?
Vitamin D emoticon
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.

 
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Eating soup before your meal can help you consume fewer total calories during your meal.
True emoticon
There is a grain of truth to this practice. Chicken soup won't "cure" your cold, but research shows that it can help loosen nasal mucus and clear up congestion so you breathe a little easier. You can help yourself feel better in no time.

 
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Which of the following vitamins is water-soluble?
Vitamin B-12 emoticon
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.


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

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

 
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