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5/30/15 6:13 A

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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).



Trev, Kent Southeast UK

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

Adrienne
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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

Adrienne
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What is the "golden rule" for weight loss? Calories out must exceed calories in

Adrienne
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5/29/15 6:55 A

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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 doesnít 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. Thatís 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.


Trev, Kent Southeast UK

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5/29/15 5:34 A

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

False

Explanation

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


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5/29/15 2:27 A

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

Correct Answer Explanation: 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.

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5/29/15 2:26 A

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True or False: Herb-seasoned roasted potatoes contain less than half the calories of mashed potatoes (made with butter and whole milk).
True

Roasted potatoes, made without added oil, contain about 57 calories and 0 grams of fat per 1/2-cup serving. Mashed potatoes contain twice the calories (120) and 4 grams of fat for the same portion.



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5/29/15 2:24 A

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percentage of a cucumber is made of water?

96%


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5/28/15 2:21 P

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True or False: Only overweight people have cellulite. False

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

Adrienne
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Who is most likely to experience IBS? Women

Adrienne
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5/28/15 8:22 A

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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!


Trev, Kent Southeast UK

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5/27/15 1:35 P

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True or False: Minerals cannot be destroyed by light, water, or heat. True

Adrienne
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True or False: Iron is only found in red meat. False

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

Adrienne
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5/27/15 7:37 A

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True or False: Regularly walking about 10,000 steps per day can help lower blood pressure

True

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

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5/27/15 7:33 A

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Approximately how many varieties of tea are there?
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.

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5/27/15 3:39 A

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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 doesnít 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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5/26/15 4:43 P

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True or False: People can have type 2 diabetes and show no symptoms. True

Adrienne
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True or False: Depression can be life-threatening. True

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

Adrienne
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5/26/15 3:58 A

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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

How can you know that you can't unless you have tried and failed.
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5/25/15 7:45 P

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Americans get ___ of their daily calories from beverages. 21%

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

Adrienne
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A green-colored ring around the yolk of a hard-boiled egg is caused by...Both .A and C

Edited by: ADRIENALINE at: 5/25/2015 (19:45)
Adrienne
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5/25/15 5:50 A

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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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Join the 10 minute exercising challenge and get exercising.
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5/24/15 7:33 A

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BMI is the most accurate way to determine a person's degree of obesity.


False

BMI is a quick and easy way to determine if your weight is appropriate for your height. It's just a general measure (and isnít always accurate for everyone).



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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 Ĺ to 2 hours a week, you should be getting all the vitamin D you need.

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5/24/15 7:31 A

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False: The friendly bacteria in your digestive tract make vitamins that you body uses.

True

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.

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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

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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5/23/15 8:42 A

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or False: Chronic stress can literally make you sick.

True

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BMI (body mass index) range is considered overweight?


25-29.9

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Which of the following relaxation techniques will NOT help you get a better night's sleep?
Watching TV


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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

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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5/22/15 11:51 P

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True or False: Even a person who is mildly overweight should get a doctor's clearance before starting a new fitness program.
True


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Most exercisers lose how many cups of fluid (sweat) per hour of moderate exercise?
4


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According to the USDA, how much of your plate should you fill with fruits and veggies at every meal?
One half of your plate


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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.


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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5/22/15 7:03 A

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According to the USDA, which chocolate product contains the highest concentration of healthy compounds?
Unsweetened cocoa powder

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Iron found in animal products is called

Heme iron



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Individuals who get under _______ hours of sleep per night are more at risk for heart disease, obesity, stroke, and other health conditions.
6. I guessed. 5. Bah!


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True or False: Pilates only works your core. False

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5/21/15 6:59 A

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Which has fewer calories--the burger or burrito?
Quarter pounder

Edited by: LWILKINS60 at: 5/21/2015 (06:59)
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True or False: If people only ate healthful foods like fruits and vegetables they would neve

False

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

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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

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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True or False: Herb-seasoned roasted potatoes contain less than half the calories of mashed potatoes (made with butter and whole milk). True

Adrienne
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How often should you strength train with each major muscle group? 2-3 times a week

Adrienne
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On average, which mayonnaise-based salad contains FEWER calories? Cole Slaw

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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 personís 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.


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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5/20/15 9:13 A

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Why should milk be stored in opaque (non-clear) containers?

Light makes it spoil faster
Light destroys nutrients in the milk emoticon
Light can cause the milk to heat up
Opaque containers stay cool longer
All of the above

Explanation
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.

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What does the 'glycemic index' rank? Carbohydrate containing food

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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

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

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True or False: Eggs are a lower-quality protein than poultry, beef, fish, and beans. False

Adrienne
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True or False: Men can get cellulite. True

Adrienne
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How many calories are equal to one pound of body fat? 3500

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

A low glycemic index

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

Kiddie cone

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How often should you strength train with each major muscle group? 2-3 times a week

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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.


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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Vegans need to take supplemental vitamin B-12. True

Adrienne
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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

Adrienne
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True or False: Caffeine is found to improve performance in short-duration, high-intensity physical activity. False

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True or False: Heart disease is the leading cause of death in the United States. True

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

No stretching!

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

Always talk to your doctor before starting an exercise program
Start out slowly, making gradual increases and listening to your body
Never hold your breath
Use measures other than heart rate to monitor your exercise intensity
All of the above CORRECT

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True or False: Most people with diabetes suffer from type 2 diabetes.

True

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the following statements about perimenopause are true EXCEPT which one?


It is the time before menopause when hormonal and biological changes and physical symptoms begin to occur
A woman is usually infertile during this time. CORReCT.
It lasts for an average of three to five years
Common symptoms may include hot flashes, irregular periods, and vaginal dryness

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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).


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


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Which 3-oz. box of candy from a movie theatre contains the fewest total calories?
Sno Caps


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Which food naturally contains vitamin D?
Fish


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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

Adrienne
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On average, women in the United States experience menopause at what age? 51

Adrienne
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