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5/27/16 3:41 A

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How many different nutrients does your body need each day?
45
Your body needs over 45 different nutrients every day. These nutrients are essential for health and must be provided in the foods eaten.

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5/27/16 3:41 A

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


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5/27/16 3:41 A

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


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5/26/16 3:47 A

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Garlic is a good source of:
Vitamin C, selenium, and magnesium
Garlic has been shown to moderately reduce cholesterol, and its sulfur compounds have been shown to reduce blood pressure. It's also low in calories (4 calories per clove) and high in vitamin C, selenium and magnesium.


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5/26/16 3:47 A

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What are the 4 fat-soluble vitamins?
Vitamins A, D, E and K
Four vitamins are fat-soluble: A, D, E, and K. Fat-soluble vitamins dissolve in fat. To be carried in your bloodstream and throughout your body, they must be attached to body chemicals made of lipids or fat. Your body is able to store these fat-soluble vitamins in body fat. Getting a new supply each day is not essential. Harmful, toxic levels of the fat-soluble vitamins can occur when excess amounts are consumed on a regular basis, usually from supplements

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5/26/16 3:47 A

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



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5/25/16 4:12 A

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



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5/25/16 4:12 A

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True or False: Pollen counts are HIGHEST between 10 a.m. and 3 p.m.
False
Pollen counts are highest between 5 a.m. and 10 a.m. If you have allergies to pollen, you should avoid going outdoors during this time frame.



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5/25/16 4:12 A

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Vitamins A, D, E, and K are:
Fat-soluble vitamins
Vitamins A, D, E, and K are fat-soluble, meaning that dietary fat must be available for your body to absorb those nutrients. So if you're eating raspberries, spinach and carrots, great! However, to get the most out of foods rich in these fat-soluble vitamins, eat a little heart-healthy fat at the same time.



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5/24/16 1:50 A

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

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5/24/16 1:49 A

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Wheat bran, whole grains, fruits and vegetables are good sources of which type of fiber?
Insoluble fiber
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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5/24/16 1:49 A

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True or False: It's best to start your strength-training workouts with exercises for larger muscles and then work on your smaller muscles.
True
If you work out the smaller muscles first, they'll be too tired to help out when you're lifting heavier weights to train your larger muscles. So do the "heavy lifting" first, and finish off with the smaller muscles.


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5/23/16 4:16 A

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



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5/23/16 4:16 A

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True or False: Exercising will prevent cellulite.
False


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5/23/16 4:15 A

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

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5/23/16 4:15 A

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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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5/21/16 3:59 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
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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5/21/16 3:59 A

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How much water should you drink during a workout?
8 ounces every 15-20 minutes
During one hour of vigorous exercise, the average person loses one quart (32 ounces) of water through sweat! However, drinking water before and after exercise is just as important. Read more about Drinking Water During Workouts.


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5/21/16 3:59 A

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True or False: Cooking veggies in water can decrease the amount of nutrients in them
True
Most veggies retain their shape and texture even after cooking. But overcooking them (or cooking them the wrong way) can sap their nutrients. Heating veggies until mushy--especially in water--is more than unpalatable; it's a surefire way to decrease the nutrients available in the vegetables. Cook your veggies lightly and quickly to help retain water-soluble nutrients like vitamin C and many B vitamins.


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5/19/16 10:03 P

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True or False: The key to developing muscle strength is to create tension within a muscle.
True
The key to developing strength is creating tension within a muscle (or group of muscles). This is known as the tension principle. Tension is created by resistance. Resistance can come from weights (like dumbbells), specially-designed strength training machines, resistance bands, or the weight of your own body

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5/19/16 10:03 P

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True or False: Antibiotics can treat a cold or the flu.
False
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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5/19/16 10:02 P

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


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5/19/16 4:18 A

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



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5/19/16 4:17 A

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True or False: The majority of the fat found in an egg is saturated fat.
False
Approximately 64% of the 5 to 6 grams of fat in one large egg is unsaturated fat. Most of this fat is found in the yolk, leaving the egg white virtually fat free. Just one whole egg will give you almost 1 gram of heart-healthy linoleic acid.


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5/19/16 4:17 A

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


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5/17/16 9:31 P

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



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5/17/16 9:31 P

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True or False: Surrounding yourself with people who tend to overeat makes YOU more likely to overeat, too.
True
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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5/17/16 9:31 P

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True or False: Depression can be life-threatening.
True
Left untreated, depression can last for weeks, months or even years and increase the risk of other health problems and even death. Untreated depression can lead to the following:
- A weakened immune system, resulting in more and longer-lasting illnesses
- Insomnia, which leads to fatigue, reduced mental clarity, and trouble concentrating
- A higher risk of death in the event of a heart attack or stroke
- Alcohol and drug use, abuse, and dependence
- Suicidal thoughts and/or attempts


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5/17/16 4:24 A

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Which of the following ground beef products tends to be the LEANEST?
Ground round
Ground beef products (in order of most to least fat): ground beef, ground chuck, ground round. Eye of round and roasts are leaner, while steaks and ribs have more fat.
Sounds like a witches brew



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5/17/16 4:23 A

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


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5/17/16 4:23 A

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


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5/16/16 4:01 A

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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.


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On average, potassium intake among American adults is...
Lower than recommendations
The recommended intake of potassium for adult males and females is 4.7 grams each day. Most adults receive only 2.1 to 3.2 grams daily. 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.


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5/16/16 4:01 A

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


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5/15/16 1:24 P

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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
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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Strength training builds stronger muscles, but what else does it help strengthen?
All of the above


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5/15/16 1:24 P

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By dieting alone (not exercising), how much of your weight loss could be muscle and lean tissue?
25%
According to a University of Michigan research study, at least 25% to 30% of weight lost by dieting alone is not fat at all, but lean tissue, muscle, bone and water. However, strength training helps dieters preserve muscle mass while still losing weight.


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5/14/16 6:11 A

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True or False: Your risk of developing high blood pressure increases as you age.
True
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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True or False: Minerals cannot be destroyed by light, water, or heat.
True
Minerals are very stable. They cannot be destroyed by light, water, heat or food handling processes. In fact, the little bit of ash that remains when a food is completely burned is its mineral content!



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True or False: For a muscle to get stronger, it has to get bigger.
False
The amount of force a muscle can generate depends not just on the size of the muscle fibers but also on the number of fibers that can be activated and used. Each time you challenge your muscles to do more than they usually do, they learn to use more of your existing muscle fibers. Muscle fibers won't start getting bigger until after you reach the point where you're activating most of them--and you can gain a lot of strength before you get to that point


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5/13/16 6:50 A

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Which of the following factors affect your flexibility level?
All of the above
All of these factors affect your ability to stretch: Muscle connective tissues have a natural tendency to shorten with aging, resulting in tighter muscles. Several studies have shown that females tend to be more flexible than males. Active people tend to be more flexible than inactive people. An increase in muscle temperature results in a decrease of muscular resistance, which enhances your ability to stretch. Learn more from our Reference Guide to Stretching.


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

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5/13/16 6:49 A

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Which of the following foods contain all 9 essential amino acids?
All of the above
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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5/11/16 10:10 P

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



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

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



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5/11/16 4:20 A

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The morning after an intense workout, you start feeling quite sore. You notice that you feel this way up to 72 hours after your workout, but then you feel as good as new. Which type of muscle soreness are you experiencing?
Delayed Onset Muscle Soreness
Delayed Onset Muscle Soreness, called DOMS for short, is the soreness you're probably most familiar with. It's what you feel when you get out of bed the next morning after a tough workout. This type of muscle soreness begins 24 to 48 hours after your workout and actually indicates a natural adaptive process that the body uses after an intense exercise session. When you do a new or particularly challenging workout, your muscle fibers tear on a microscopic level. If you still feel pain well past the 72-hour mark you may be experiencing Long-Term Muscle Soreness. If the pain lingers for longer than 5 days, consult your doctor.


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5/11/16 4:19 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

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


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5/10/16 5:45 A

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True or False: Heart disease is the result of a combination of uncontrollable and controllable risk factors.
True
Many people understand that there is a connection between poor diet, lack of exercise and the development of heart disease. But your risk of developing cardiovascular disease is the result of a combination of many risk factors. There are two main categories of risks that contribute to heart disease--those that you can't change (uncontrollable risks), and those that you can (controllable risks).



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5/10/16 5:44 A

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Which of the following nutrients can be found in flaxseeds?
All of the above
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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True or False: Eating a diet high in sugar can cause type 2 diabetes.
False
There are many ways to prevent this form of diabetes. Eating a healthy diet and getting sensible amounts of physical activity to achieve and maintain a healthy weight can help prevent it. Contrary to popular belief, eating too much sugar does not cause type 2 diabetes. Read more about Pre-Diabetes and preventing type 2 diabetes.



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5/9/16 4:56 A

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


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Which of the following statements about ALA (Alpha-linolenic acid) is FALSE?
Your body converts it to DHA very efficiently

ALA is one of three types of Omega-3 fatty acids. It can be found primarily in foods of plant origin, but also in other foods such as beef. The richest source of ALA is flaxseed, but it is also found in hempseed, canola oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, linseeds, walnuts, and walnut oil. Once ingested, the body converts ALA into EPA and DHA, allowing it to be more readily used by the body. However, this conversion isn't very efficient.



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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.


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5/8/16 4:02 A

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About ____% of the calories you consume post-workout should come from fat.
15%
Fat doesn't play a big role in post-workout recovery, and eating too much fat after a workout won't help your weight control or fitness endeavors. Only 15% (or less) of your post-workout calories should come from fat—that's less than 10 grams.



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True or False: Taking allergy medications regularly will cure allergies.
False
Medications like antihistamines only relieve allergy symptoms, not cure them. The only known treatment that can cure allergies is immunotherapy (allergy shots). Nearly 80 percent of people who use these treatments correctly for one to three years will successfully cure their allergies. Talk to your doctor to find out if immunotherapy treatment is right for you.
Visit SparkPeople's Seasonal Allergies Condition Center for more information from Harvard doctors and SparkPeople experts.



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

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5/7/16 4:51 A

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You can "cheat" on the amount of sleep you get.
False
Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. When we don’t get adequate sleep, we accumulate a sleep debt that can be difficult to "pay back" if it becomes too big. The resulting sleep deprivation has been linked to health problems such as obesity and high blood pressure, negative mood and behavior, decreased productivity, and safety issues in the home, on the job, and on the road.


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In Tabata training, what percentage of your maximum heart rate should you shoot for to reap the most physical benefits?
75%
While you don't have to have a heart rate monitor to do a Tabata-training workout, it certainly can come in handy. "Maximum effort" is by definition about 90%-95% of your maximum heart rate (calculate your max heart rate here), but working out this hard is generally reserved for only advanced exercisers and athletes. For Tabata training workouts, aim for 75% or more of your maximum heart rate to reap the most benefit.



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For best results, how long should you hold a stretch?
15-30 seconds
Ideally, most experts recommend that people stretch for 10-15 minutes per day. Hold each stretch for 15-30 seconds, repeating one or two more times, depending on how you feel.


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5/6/16 6:08 A

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Up to ______% of the U.S. population is sensitive to dust mites.
10
Dust mites are microscopic, eight-legged insects that are mainly found in bedding, curtains and carpeting. Dust mites are a significant cause of indoor allergies—up to 10% of the U.S. population is sensitive to these tiny organisms. An allergic reaction to dust mites can include itchy eyes, a runny or chronically-stuffy nose and other symptoms that often worsen during the night.



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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

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What does hypertension mean?
High blood pressure


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5/5/16 5:32 A

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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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On average, which mayonnaise-based salad contains FEWER calories?
Coleslaw
Obviously, the amount of calories in each of these salads will vary depending on where you buy it or how you prepare it. Cole slaw contains approximately 150 calories and 8 grams of fat per half-cup serving; the same amount of potato salad contains more: 170 calories and more than 10 grams of fat.



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True or False: Only liposuction can remove cellulite.
False
Extracting the fat layer between the skin and the fibrous bands of connective tissue can actually accentuate the lumpy appearance and make cellulite worse. Liposuction can remove pockets of stubborn fat, but it is not suitable as a cellulite treatment.


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5/4/16 5:36 A

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A woman is said to be in menopause when:
She has gone for one full year without experiencing a menstrual period
Hot flashes and irregular periods begin to occur during perimenopause (the time before menopause). After one full year without periods, a woman is considered to be menopausal, or "in menopause." Symptoms like irritability and depression may occur in some women during this time, but aren’t necessarily caused by menopause.


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

Regular exercise can help prevent chronic illness, boost your mood and lengthen your lifespan, among a host of other benefits. But while consistent sweat sessions are great for you, they can also trigger head pain if you've increased your workout intensity quickly, worked very intensely or become dehydrated. Overall, regular exercise has been shown to help diminish recurrent headaches, so don't limit your trips to the gym. Instead, keep an eye on your fluid intake, especially when increasing the length or intensity of your sessions.


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5/4/16 5:35 A

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What causes the common cold?
Exposure to a virus

Specifically, the common cold is caused by one of 200 viruses. It is true that a weakened physical condition, which might be worsened by cold weather, can hurt your body's attempt to combat a virus, but cold weather doesn't cause colds

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5/3/16 5:27 A

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Which food naturally contains vitamin D?
Fish
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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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.



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



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True or False: Potatoes, sweet potatoes and yams all come from the same plant family
False
Let's clear up the confusion about potatoes, sweet potatoes and yams: They're all members of distinct plant families, unrelated to one another. The only thing these three have in common is their growing habit: All are edible tuberous roots supported by above-ground flowering plants.



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Which chronic condition is mostly commonly called the 'silent killer' because it often presents with no symptoms?
High blood pressure
ou 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 of the following statements about monounsaturated fatty acids is true?
They are liquid at room temperature
Monounsaturated fatty acids are liquid at room temperature; decrease total blood cholesterol but maintain your HDL (healthy) cholesterol. Sources include: certain oils and margarines (canola, olive, peanut, sesame), avocado, nuts (almonds, cashews, hazelnuts, macadamia, pecans, peanuts, pistachios), peanut butter, olives, sesame seeds, tahini paste.



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



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5/1/16 4:18 P

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



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True or False: It's important to maintain a regular sleep and wake schedule each day, including weekends.
True
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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4/30/16 4:55 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.



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Which of the following vegetables is in season during the winter?
Answers 2 and 4
Kale and leeks are both in season during the winter. Porcini mushrooms and zucchini are in season during the summer.


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True or False: Skipping the cool down at the end of your workout can lead to dizziness and/or faintness.
True
The purpose of the cool down is to slowly decrease the heart rate and the overall metabolism previously elevated during exercise. When exercise ends abruptly, your blood pressure drops and can cause dizziness or fainting. A proper cool-down prevents the sudden pooling of blood (collection of blood in one place) and re-circulates the blood back to the heart, skeletal muscles and brain. This 10-15 minute phase of your workout helps prevent muscle stiffness or soreness. Learn how to Cool Down properly.



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4/29/16 6:52 A

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Which of the following statements about HDL is FALSE?
It's the unhealthy cholesterol
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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Which of the following high-fat foods is a source of heart-healthy fats?
Peanut butter
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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About ____% of the calories you consume post-workout should come from protein.
25%
While carbs are essential, it’s also important to include some high-quality protein in your post-workout meal or snack. This protein will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles. About 25% of the calories you eat after a workout should come from protein—that's about 10-15 grams for most people.


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