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9/3/15 5:58 A

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

Research conducted in the College of Health Sciences’ Department of Health, Leisure and Exercise Science at Appalachian State University has shown that resistance training can lower blood pressure by as much as 20%. Researchers say that the healthy heart benefits come from the increased blood flow to the muscles, heart and body.

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.

Which of the following supplements can help prevent colds and the flu?
None of the above
Although each of these substances have been linked to cold prevention in some studies, but the jury's still out on the best role for herbal and vitamin supplements. According to respected organizations (such as the National Institutes of Health and the National Lung Association), there is no conclusive evidence that supports the notion that taking large doses of vitamin C, zinc, or Echinacea will prevent colds. However, these nutrients may reduce the severity or duration of some symptoms. Always talk to your doctor before taking any supplements.


Trev, Kent Southeast UK

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9/2/15 3:40 A

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True or False: If you exercise regularly, it's possible to reduce your cholesterol even if you don't lose weight.
True
Several studies show widespread improvements in cholesterol levels are related to the amount of activity and not the intensity of exercise. The more minutes you exercise per week, the more your cholesterol levels will improve, even if accompanied by a minimal weight change.

True or False: Exercise can be just as effective in treating depression as antidepressant medications are.
True
There are many effective treatments for depression, and antidepressant medications are just one of them. Because depression is so different among individuals, the methods used to treat depression also vary in effectiveness from person to person. For example, some studies show that exercise is just as effective as antidepressants in treating depression in some cases. For other people, talk therapy alone is enough to put depression at bay. Your doctor will work with you to find the best treatment plan for you, based on your symptoms

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

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

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9/1/15 4:01 A

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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.

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.

True or False: Besides foods fortified with calcium, you can only get calcium from dairy foods like milk and yogurt.
False
ou 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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8/31/15 4:49 A

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True or False: Sunscreen blocks your body's ability to make vitamin D when exposed to sunlight.
True
Vitamin D is known as the "sunshine vitamin" because it is made in your skin when the ultraviolet light hits your skin. However, sunscreen can inhibit the body's ability to make vitamin D. If you eat a balanced diet and get outside in the sunshine at least 1.5 to 2 hours a week, you should be getting all the vitamin D you need.

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.

What level of serum (blood) cholesterol is considered healthy?
Below 200 mg/dL

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

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8/30/15 5:32 A

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

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

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

A thiamin (vitamin B-1) deficiency can lead to
Beriberi
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. Thiamin deficiency does occur in alcoholics because of impaired absorption.


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8/28/15 4:13 A

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



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8/28/15 4:12 A

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

While CAD is the most common type of heart disease and the leading cause of death in the United States for both men and women, the good news is that lifestyle changes—like exercise!—can help prevent or treat CAD in most people.


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8/28/15 4:10 A

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True or False: Cold and flu viruses can live on surfaces like doorknobs.
True
When a person sneezes or coughs, droplets that contain the virus can fly into the air. When you inhale the air-born droplets, you can catch a cold. But these viruses can live on surfaces and spread that way too. That's why hand washing and disinfecting communal surfaces are important practices year-round


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8/27/15 4:07 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.


Trev, Kent Southeast UK

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8/27/15 4:07 A

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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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8/27/15 4:06 A

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What type of aerobic exercise involves sustaining one exercise intensity for several minutes?
Continuous training
Continuous training is the most common method of aerobic exercise. It involves sustaining one exercise intensity for several minutes 20-60 minutes (or more for long-distance training) at a time.

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8/26/15 4:39 A

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True or 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.

True or False: Cooking food in cast iron cookware can add iron to your food.
True

t's true! Cooking in cast iron adds a significant level of iron to the foods you cook, especially acidic foods such as tomato sauce.

True or False: Oats are naturally gluten-free.
True

Oats are gluten-free, but the processing of oats usually contaminates them with other gluten-containing foods, so only oats that are specially labeled as gluten-free are safe for people with sensitivities


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8/25/15 4:44 A

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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.

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

True or False: Quitting smoking can make you irritable due to a drop in serotonin levels.
True
It's true! Nicotine increases serotonin, the neurotransmitter that leads to relaxed and calm feelings. When the levels of serotonin decrease, we end up feeling irritable, cranky and stressed. To complicate matters, carbohydrates increase our serotonin levels, which explains the cravings for starchy or sweet foods.



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8/24/15 3:29 A

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

True or False: Eggs can absorb flavors and smells from your fridge.
True
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.

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.


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8/23/15 3:18 A

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

After age 60, people who don't strength train lose how many pounds of muscle per year (on average)?
1 pound
Starting in their twenties, most people (especially women) lose half a pound of muscle every year if they aren't strength training to preserve it. After age 60, this rate of loss doubles. But regular strength training can preserve muscle throughout the lifespan, and rebuild the muscle lost.

What symptoms might indicate you have the flu as opposed to a cold?
all the above (missed)

There are 5 components of fitness. Which of the following isn't one of them?

Warm up

These five components of fitness should be included in your own fitness program. To be considered fit, you need to meet certain standards in each of these five areas, which include 1- body composition (your weight, fat mass, lean muscle mass, and fat distribution), 2- aerobic fitness (ability to sustain moderate-intensity activity for extended periods of time), 3- flexibility (the range of motion of several joints), 4- muscular strength (maximum amount of force you can perform with a single contraction), and 5- muscular endurance (ability to repeat high-intensity muscle contractions). While warm-ups aren't part of the 5 components of fitness, they should be part of your workouts. You should warm-up before aerobic, strength, and flexibility exercises. To learn more about all five components of fitness, check out Fitness Resource


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8/22/15 6:37 A

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

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.

How many calories in a gram of fat?
9 calories



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8/21/15 4:00 A

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True or False: As long as you're working hard, you don't need to change your workout routine.
False
Incorporate variation into each workout. Variety is critical because your muscles become very efficient at the exercises they are accustomed to doing. Switching things up or doing something radically different during each workout session is more challenging to your muscles. This concept should be applied to both aerobic exercise and strength training.

An individual who always does the same exercises will usually plateau sooner than someone who continually makes changes. If you don’t feel comfortable doing a different workout each time you hit the gym, try to change your exercise routine at least every 6-8 weeks. For more information, check out Plateau Busters: Add Variety to Your Workouts.

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.

Riboflavin is another name for which vitamin?
Vitamin B-2
Riboflavin (vitamin B-2) is involved in several vital metabolic processes in the body. It is necessary for normal cell and tissue function. Riboflavin is needed for normal protein and energy metabolism



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8/20/15 5:17 A

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True or False: People can have type 2 diabetes and show no symptoms.
True
Some people with type 2 diabetes won't show any symptoms. But for others, symptoms appear gradually. Common symptoms include increased thirst, increased urination, weight loss, blurred vision and fatigue. Other signs include frequent infections and slow-healing wounds.

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

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



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8/19/15 4:44 A

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True or False: You should always avoid exercise when you have a cold.
False

If the cold is primarily in your head, it's okay to exercise, just at a lower intensity (provided you feel okay and have enough energy). Once you are feeling 100% again, then you can slowly increase your activity back to your pre-illness level. If your cold is below the neck (in your chest), try to refrain from activity until it clears up. The best thing you can do for your body when it's trying to fight a bug is to give it rest.

Which chronic condition is mostly commonly called the 'silent killer' because it often presents with no symptoms?
High blood pressure

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.

True or False: Snoring can be a symptom of sleep apnea.
True
Although snoring may be harmless for most people, it can be a symptom of a sleep apnea (especially if it is accompanied by severe daytime sleepiness). Sleep apnea is characterized by pauses in breathing that prevent air from flowing into or out of a sleeping person’s airways. People with sleep apnea awaken frequently during the night gasping for breath. Snoring on a frequent or regular basis has also been directly associated with high blood pressure.

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8/18/15 4:20 A

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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.

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.

True or False: Strength training elevates your metabolism immediately following a workout.
True
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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8/17/15 5:56 A

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True or False: Lifting weights can also help strengthen your bones.
True
Strength training builds strength in your muscles and bones, making it a great form of exercise to help prevent osteoporosis.

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.

True or False: Even if you eat healthy and exercise regularly, your cholesterol levels are more likely to be elevated if you are overweight.
True
Being overweight increases your blood cholesterol levels since your body stores the extra calories you eat as triglycerides. When these triglyceride levels are high, HDL (good) cholesterol levels tend to be low, a combination that is associated with an increased risk for heart disease. Losing just 10% of your body weight (25 pounds for someone who weights 250 pounds), can improve your cholesterol levels.


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

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.

True or False: Wearing a heart rate monitor is the best way a person with high blood pressure can measure their exercise intensity.
False
Measuring heart rate is NOT a safe or effective way to measure exercise intensity if you have high blood pressure. For more detail and safety precautions, read Exercising with High Blood Pressure.

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

McDonald's Kiddie Cone
All in all, both of these options can fit into a healthy diet. Surprisingly, the Kiddie Cone is one of the lowest calorie items on the entire menu, at only 45 calories and 1 gram of fat. It will satisfy your sweet tooth and help you keep your portions in control. Unfortunately, the 35-calorie Apple Dippers come with a 70-calorie caramel dipping sauce. Still, they make a good choice for only 105 calories and half a gram of fat--and an even better choice if you don't eat the dipping sauce at all. If you have a few more calories to spend on your sweet tooth, consider ordering the larger Vanilla Reduced-Fat Ice Cream Cone. It's more than 3 times the serving size of the Kiddie one, but still low in calories (150) and fat (3.5).

Increased thirst and urination, coupled with fatigue and weight loss could be symptoms of what condition?
Type 2 diabetes
Some people with type 2 diabetes won't show any symptoms. But for others, symptoms appear gradually. Common symptoms include increased thirst, increased urination, weight loss, blurred vision and fatigue. Other signs include frequent infections and slow-healing wounds.

True or False: "Natural" is synonymous with "organic" when it comes to food.
False
The word "natural" is not regulated by the FDA and therefore is very misleading. Sure "natural" brings to mind thoughts of fresh, minimally processed and healthy food, but it means nothing about a food's nutritional content, ingredients, processing, safety, or health effects. Organic, on the other hand, is a regulated term referring to the way a food was grown or raised--without synthetic fertilizers, hormones or antibiotics, for example.


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How many pounds of calcium are in the average adult body?
2-3 pounds
Calcium is present in the body in greater amounts that any other mineral. Calcium builds strong bones in both length and density and is vital to the formation of teeth. There is about 2 - 3 pounds of calcium in the body, mostly concentrated in the bones and teeth.

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

True or False: Women should lift light weights for more repetitions to avoid bulking up.
False
While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Women, in fact, are more likely to tone up from strength training rather than bulk up. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer. No matter how many repetitions you do, you should be lifting a challenging weight and feel muscle fatigue by the end of each set. Learn how to Add Strength Training for Lean Muscles.


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What type of stretching should always be avoided?
Ballistic stretching
Avoid ballistic stretching and other high-force, short-duration stretches that use rapid bouncing motions or momentum. You have far less control during this type of stretch and therefore a greater potential risk of injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex.

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

How high should you elevate your heart rate during an aerobic (cardio) workout?
Between 60% and 85%
The recommended heart rate range for aerobic exercise is 60-85% of your maximum heart rate. This range is called the target heart rate (THR) zone. This range is ideal for the general health benefits that come with exercise, and for weight loss. You can use your THR, the "Talk Test" or Perceived Exertion to make sure you're working out in a good intensity level (not too easy, not too hard). For more information on measuring your exercising intensity using the methods above, read our Reference Guide to Exercise Intensity.


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8/12/15 8:02 A

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.True or False: Iron is only found in red meat.
False
The best sources of iron include liver and other organ meats, oysters, and black strap molasses. Good food sources include spinach, beans, and peas. Fair sources include lean meats, other shellfish, egg yolks, nuts, dried fruit, other green leafy vegetables, whole grains, poultry, and fish.

True or False: Catching up on sleep can trigger migraines.
True
Lounging in bed until well after the sun rises—especially if you usually get up early—may help you catch up on some much needed sleep. However, alternating high-stress days with stress-free "veg" sessions can trigger changes in the amount of stress hormones in your bloodstream. As these hormone levels change, your blood vessels constrict (narrow) and dilate (widen), which can trigger a headache—especially if the shift is sudden.

Which of the following best describes calisthenics?
Body weight exercises
Calisthenics are exercises that use your own body weight in lieu of outside or added resistance. You can use the weight of your own body to develop muscle, but using body weight alone is less effective for developing larger muscles and greater strength. However, calisthenics adequately improve general muscular fitness and are sufficient to improve muscle tone and maintain one’s current level of muscular strength. Examples include: pushups, crunches, dips, pull ups, lunges, and squats, just to name a few.


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8/11/15 3:47 A

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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, however.

True or False: Eating food that was cooked in aluminum cookware can lead to Alzheimer's disease.
False
Claims have been made linking aluminum to Alzheimer’s disease and other health problems, but these claims have been unsubstantiated by scientific research. In fact, according to the FDA, taking one antacid or aspirin tablet provides the body with far more aluminum than cooking and storing an entire day’s meals in aluminum.

What kind of resistance do dumbbells provide?
Fixed resistance

Fixed resistance provides a constant amount of resistance throughout the full range of motion (ROM) of a strength training exercise. This means that the amount of resistance/weight you are lifting does not change during the movement. For example, during a 10-pound curl, you are lifting 10 pounds throughout the motion. Fixed resistance helps to strengthen all the major muscle groups in the body. Dumbbells provide fixed resistance.


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8/10/15 5:30 A

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A potassium deficiency can lead to.
High blood pressure (hit the wrong one)

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

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

Your body is constantly burning calories to perform physiological functions that keep your body alive and healthy (digestion, respiration, brain activity, etc.), so your body needs fuel from food and uses it all day long, even if you're not physically active. This is called your Resting Metabolic Rate, and it "runs" even when you're asleep.
True or False: By adding exercise to your weight loss program, you'll be able to eat more calories and still lose weight.
True
Remember, to lose weight, you need to create a caloric deficit. You can do this by cutting calories from your diet, by exercising more, or by combining both diet and exercise. Because you need to give you body a proper amount of fuel for energy, nutrients, and to ensure weight loss, it can be hard to cut a large amount of calories by dieting alone. By adding exercise, however, you'll be able to eat more and still meet your goals. Just make sure that you account for all the exercise you do when you set-up your SparkPeople program. This way, you'll get an accurate calorie recommendation for you to lose weight at a healthy rate. To learn how your calorie recommendations are determined—and how exercise fits into that equation—check out Calorie Calculations 101.

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


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8/9/15 4:33 A

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

To make sure you are getting 100% whole wheat bread, look at the ingredients list—not the front of the package. "Whole wheat flour" or "100% whole wheat flour" should be the first ingredient and the only flour listed. Don't fall for deceitful terms such as "wheat flour," "unbleached wheat flour," "multigrain," "enriched," or "stone-ground wheat flour." These are just sneaky ways of saying refined white flour.

Which of the following foods may help reduce your risk of osteoarthritis?
A, B, C and D only

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

True or False: Starches, sugar and fiber are all types of carbohydrates.
True
Carbohydrates include starches, sugars and fiber, which is an indigestible form of carbohydrate.

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rue or False: Simply walking for 15 minutes per day (without changing your diet) can prevent weight gain.
False
Walking alone might not be enough to prevent weight gain. Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center say that simply walking for 15 minutes (or about 2,000 steps) and eating a couple fewer bites of food can help you prevent future weight gain.

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.

True or False: Your body needs an adequate amount of carbohydrates to be able to burn fat.
True
For fat to be metabolized properly, carbohydrates must be present. The basic message is simple when it comes to selecting the amount and type of carbohydrate foods. Carbohydrates should make up 45% - 65% of the total daily calories in a healthy diet. At least 130 grams of carbohydrate should be included in the diet to prevent ketosis. Whenever possible, replace highly processed/refined grains, cereals, and sugars with minimally processed whole-grain products. For optimal energy and nutrition, learn The Truth about Carbohydrates.


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True or False: Exercising regularly can increase the size of the hippocampus region of the brain.
True
A study published in Proceedings of the National Academy of Sciences found that regular sweat sessions can increase the size of a region of the brain called the hippocampus--a part of the brain that begins to decline around age 30 in most adults. The hippocampus is tucked deep in the brain and plays an important role in learning and memory. According to researchers, a larger hippocampus is associated with better performance on spatial reasoning and other cognitive tasks.
True or False: Appetite and hunger are one in the same.
False
Appetite is not the same thing as hunger; it actually refers to an interest in food. It's often said that someone's appetite can override their hunger and fullness. When some people feel stressed, they could lose their appetite and choose to ignore feelings of hunger. (Others respond the opposite way, eating in response to stress or negative emotions despite a lack of hunger or strong feelings of fullness.) And how many times have you sat down to a delicious meal and continued eating even though you were experiencing sensations of fullness? That, too, is an example of appetite overriding the signals from your body. As you start becoming more aware of hunger signals, do not confuse appetite with physical signs of hunger
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


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8/6/15 4:51 A

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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

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

True or False: Everything you eat after 7 p.m. is more likely to be stored as fat.
False
It's a myth that eating late will make you gain weight. Your body doesn't know what time it is when you eat, and it metabolizes all calories the same way, regardless of the time of day they are eaten. There is no real concern with eating late or close to bedtime, unless you find it disrupts your sleep or makes you feel a sick when you lie down to go to bed.
.

Edited by: TCANNO at: 8/6/2015 (04:52)
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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.

Which of the following relaxation techniques will NOT help you get a better night's sleep?
Watching TV
Reading a book, listening to some soft music, journaling, or writing a letter are all great ways to shut down your mind at night. Don't watch television or use the computer, as the bright screens will actually stimulate your brain more, causing you to stay alert.

True or False: To lose body fat, it doesn’t matter what you eat as long as you stay within your calorie range.
False
Your body has many complex processes that determine when energy gets put into and taken out of storage (fat cells). These processes are directly affected by what, when and how much you eat. Eating a healthy, balanced diet will make it easier for your body to burn fat and prevent the food you eat from being stored as fat. Whole, minimally processed foods and nutritionally-balanced meals are better than meals that are high in refined sugars, sodium, and/or processed grains. It's much harder for your body to turn lean protein, fruits, veggies and whole grains into fat than it is to turn sugar and refined foods into fat, for example. And more research is showing that a diet of whole foods is metabolized more efficiently than modern-day's processed food products, which may slow metabolism and lead to weight gain.

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8/4/15 3:07 A

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

Frozen veggies sometimes have a bad reputation, but they actually have just as many nutrients as the fresh stuff. In fact, frozen vegetables hold onto nutrients longer than fresh produce since freezing can lock in nutrients more efficiently than canning or refrigeration methods.

Inactive adults who don't strength train regularly can lose how many pounds of muscle mass per year
1/2 pound
Without consistent strength training, muscle size and strength decline with age. An inactive person loses 1/2 pound of muscle per year after age 20. After age 60, this rate of loss doubles. But, muscle loss is not inevitable. With regular strength training, muscle mass can be preserved throughout the lifespan, and the muscle lost can be rebuilt. Learn Why Strength Training is a Must for Everyone.

True or False: 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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8/3/15 4:12 A

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A whole-grain wheat kernel contains 3 parts. What are they called?
Bran, germ and endosperm

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

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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1) You pack a lunch that contains a turkey and cheese sandwich. How soon must you put your lunch in the refrigerator so that it remains safe to eat?
2 hours
If you pack a lunch that includes perishable food items--meat and cheese sandwiches, leftovers, salads, or dairy foods--don't let more than two hours pass from the time you make your lunch at home to the time you put it in the office refrigerator. The same rule applies if you go out for lunch and bring back fast food, carry out, or doggy bag.

2) True or False: Besides foods fortified with calcium, you can only get calcium from dairy foods like milk and yogurt.
False

3) Vitamin D and calcium work hand in hand to fight the osteoporosis often associated with aging. How much vitamin D do most adults need each day?
400-800 IU

Just a few minutes of sunlight a day can provide your body with ample amounts of vitamin D, but many of us spend most of our time indoors, especially during the winter months. A daily supplement providing 400-800 IU (international unites) of vitamin D can help to ensure you’re meeting your body’s needs. Learn more about eating to prevent osteoporosis.


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What do all three types of diabetes (type 1, type 2, gestational) have in common?
They result in high levels of glucose in the bloodstream

If insulin isn’t available, or if the body isn’t using it correctly, a person's blood glucose will remain elevated. The latter describes diabetes mellitus, a serious health condition that affects millions of people. There are actually three variations of this disease, but all are characterized by abnormally high levels of glucose in the bloodstream. Learn more about the similarities and differences between all three Types of Diabetes.

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

Even with the added dressing, Wendy's salad weighs in with fewer calories (640), fat (38 grams), and trans fats (1.5 grams). Taco Bell's Fiesta Taco Salad packs 820 calories, 43 grams of fat (more than 70% of your daily value), and 1.5 grams of trans fats. You can make Wendy's Southwest Taco Salad healthier by ditching the dressing and tortilla strips. You'll still retain a lot of flavor, thanks to the seasoned chili and sour cream, but you'll save 200 calories and 13 grams fat.

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

Progressively overloading your muscles is the key to effective strength training. But increasing the weight you use too rapidly can lead to burnout, chronic soreness, and overuse injuries. A better approach for most people is to increase the weight (by about 10%) when you can reliably do the higher number of reps each time in good form. These are the 4 Signs You Need to Lift More Weight.


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True or False: Caffeine is found to improve performance in short-duration, high-intensity physical activity.
False
Low to moderate doses of caffeine (200-300 mg) have been shown to improve athletic performance in well-trained athletes, especially in endurance events like running. However, in sports that require short bursts of movement like weight lifting or sprints, caffeine is less effective.

True or False: When you get sick, you should 'feed a cold and starve a fever' to recover sooner.
False

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

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

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



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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.

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

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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7/29/15 4:43 A

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True or False: Cholesterol doesn't play a significant role in your body; it's just bad for you.
False
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.

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.

True or False: Your workouts don't have to be continuous. You can break them up throughout the day into smaller segments (at least 10 minutes each) and achieve the same benefits.
True
Forget the "all or nothing" mentality when it comes to exercise. Fitness does not live or die by 60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts. Learn more about how Small Bits of Fitness Add Up.


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7/28/15 3:55 A

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How many calories are equal to one pound of body fat?
3,500
One pound of body fat is equal to 3,500 calories. That means you have to create a 3,500-calorie deficit through diet and exercise to lose one pound of body fat. To gain a pound, you'd have to consume 3,500 calories more than your body is able to use.

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


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

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


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7/27/15 3:59 A

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

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.

True or False: Daytime sleepiness always means a person isn’t getting enough sleep.
False
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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7/26/15 3:40 A

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How many types of Omega-3 fatty acids are there?
3
There are three different types of omega-3's (ALA, DHA and EPA), which can each be found in specific types of foods.

True or 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.

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.


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7/25/15 3:56 A

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True or False: A women who is breastfeeding should get clearance from her doctor before starting an exercise program.
True
Pregnant and nursing women should get clearance before starting a workout program. A document called a PAR-Q (Physical Activity Readiness Questionnaire) can help you determine if you need a medical evaluation before starting an exercise program. You can get one here.

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

True or False: Too much calcium intake can lead to problems.
True
Extremely large amounts of calcium over a long period of time can result in calcium deposits in soft organs, kidney stone development, or poor kidney functioning. The Tolerable Upper Intake Level is 2,500 milligrams daily.


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7/24/15 3:31 A

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What BMI (body mass index) range is considered healthy?
18.5-24.9

Which of the following ground beef products tends to be the LEANEST?
Ground round (whatever that is)
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.

Beta-carotene is a form of which vitamin?
Vitamin A
Your body can get vitamin A in two forms: retinols and beta-carotene. Retinols are found in foods that come from animals such as meat, milk fortified with A, fish oil and eggs. Bete-carotene is found in red, yellow, and orange vegetables and fruits, and many dark-green leafy vegetables.


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7/23/15 4:08 A

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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
Generally speaking, developed countries have much higher incidences of allergies than developing areas of the world. Scientists believe that the clean and sanitized homes of the industrialized world are actually detrimental to the immune system, and that exposure to illness-causing bacteria is necessary for the immune system to function optimally. When your immune system is not challenged by natural foes, it malfunctions and becomes supersensitive to seemingly harmless substances.

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.

Which habit has NOT been proven to prevent type 2 diabetes?
Consuming less sugar
There are many ways to prevent type 2 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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7/22/15 3:46 A

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

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

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

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

True or False: Walking provides enough impact to strengthen bones and decrease one's risk of osteoporosis.
True

A review of 24 studies on aerobic exercise and bone mineral density in women suggests that walking just 30 minutes per day a few times a week is enough to increase bone density by a moderate amount (about two percent) compared to non-exercisers. Walking was the preferred form of exercise by most participants.


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7/21/15 4:37 A

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1) True or False: There are many precautions you can take as an adult to prevent allergies from developing.
False
There are no controllable risk factors for adults who wish to decrease their risk of developing allergies, because allergy development isn't related to lifestyle habits. Intervention needs to occur early--during infancy and childhood.

2) 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.

3) 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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7/20/15 4:12 A

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1) 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.

2) Which of the following can help reduce the length and severity of colds and flu?
A, B, and C only

There is no cure for the common cold or flu. But vitamin-rich fruits and veggies (dark green, red and yellow ones) can boost your body's resistance. So can adequate rest and plenty of fluids—especially water, which moistens mucous membranes and helps them fight off intruding viruses. Taking hot baths can be relaxing and soothe those flu aches, but it's not a good idea when you have a fever. Wondering about whether or not you can exercise when you're sick? Click here to find out.

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

MI 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).



Edited by: TCANNO at: 7/20/2015 (04:12)
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7/19/15 2:23 A

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1) True or False: Soluble and insoluble fiber have the same functions and benefits.
False
Eating foods with soluble fiber may help to lower blood cholesterol and decrease your risk of heart disease. These foods may also help lower blood sugar levels, which is important if you have diabetes.

Insoluble fiber 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.

2) Which of the following nutrients should you LIMIT if you want to improve your cholesterol levels?
A, B, and C only
Trans fat is the unhealthiest fat you can eat! It increases your total cholesterol and your LDL (bad) cholesterol while lowering your HDL (good) cholesterol. Saturated fat is unhealthy because it increases both your total blood cholesterol and your LDL (bad) cholesterol as well. Cholesterol should be limited to less than 300 mg daily. Polyunsaturated fats are somewhat healthy since they decrease your LDL (bad) cholesterol, but also decrease your HDL (good) cholesterol.

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


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7/18/15 3:42 A

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1) 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.

2) 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.

3) 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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7/17/15 4:11 A

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1) How many calories does a single gram of fat provide?
9 calories

2) 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.

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

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



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7/16/15 8:21 A

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1) True or False: Snoring can be a symptom of sleep apnea.
True
Although snoring may be harmless for most people, it can be a symptom of a sleep apnea (especially if it is accompanied by severe daytime sleepiness). Sleep apnea is characterized by pauses in breathing that prevent air from flowing into or out of a sleeping person’s airways. People with sleep apnea awaken frequently during the night gasping for breath. Snoring on a frequent or regular basis has also been directly associated with high blood pressure.


2) 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.


3) 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 isn’t always accurate for everyone).


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7/15/15 4:36 A

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1) 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.

2) Which of the following statements best describe the method for measuring your resting heart rate?
All of the above

To accurately measure your resting heart rate: Count your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse)--prior to getting out of bed in the morning. Count the number of beats, starting with zero, for one full minute. For accuracy, take your resting heart rate three mornings in a row and average the heart rates.

3) 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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7/14/15 4:09 A

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1) How long do you need to fast before getting a lipid profile test done?
9-12 hours (over here in the UK it is 15 hours so watch this question


2) True or False: Dutch-processed chocolate contains the most antioxidants.
False (why would you need to know this)

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

3) In order for exercise to improve your cholesterol levels, it must be:
None of the above (trick question as you would think Accompanied by a reduction in weight)

Exercise can increase your HDL (good) levels while lowering your LDL (bad) cholesterol. You'll be happy to know that you don't need to spend countless hours in the gym to achieve the heart-health benefits of getting active. The American Heart Association recommends 30 minutes of exercise on most days of the week.

Even moderate activity, if done daily, can make a difference. Research shows cholesterol improvements are related to the amount of activity and not to the intensity of the exercise. Even if you lose little weight, exercise can help you improve your cholesterol levels. Heart-healthy changes can occur inside your body before any benefits are seen on the outside.

Although everyone should consult their health care provider before starting an exercise program, in most cases, you won't need medical supervision to exercise safely and effectively.



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7/13/15 3:37 A

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1) There are 5 components of fitness. Which of the following isn't one of them?
Warm up

These five components of fitness should be included in your own fitness program. To be considered fit, you need to meet certain standards in each of these five areas, which include 1- body composition (your weight, fat mass, lean muscle mass, and fat distribution), 2- aerobic fitness (ability to sustain moderate-intensity activity for extended periods of time), 3- flexibility (the range of motion of several joints), 4- muscular strength (maximum amount of force you can perform with a single contraction), and 5- muscular endurance (ability to repeat high-intensity muscle contractions). While warm-ups aren't part of the 5 components of fitness, they should be part of your workouts. You should warm-up before aerobic, strength, and flexibility exercises. To learn more about all five components of fitness, check out Fitness Resource Center.

2) What does BMI stand for?
Body mass index

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


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7/12/15 4:28 A

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

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

2) Which of the following statements about sugar alcohols is FALSE?
They contain 1/8 the calories that sugar does

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.


3) How soon after working out should you eat?
Within 30 minutes to 2 hours

The ideal time to eat after a workout is within 30 minutes to two hours, when your body is ready and waiting to top off its fuel tanks to prepare for your next workout. But if your appetite or schedule doesn’t allow you to eat a meal right after your exercise session, don't panic. Your body can still replace your muscle fuel over the next 24 hours, as long as you're eating enough food to support your activity level.



Trev, Kent Southeast UK

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7/9/15 5:51 A

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1) How many aerobic (cardio) exercise sessions should you aim for each week?
At least 3
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.


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


3) True or False: Your body needs an adequate amount of carbohydrates to be able to burn fat.
True
For fat to be metabolized properly, carbohydrates must be present. The basic message is simple when it comes to selecting the amount and type of carbohydrate foods. Carbohydrates should make up 45% - 65% of the total daily calories in a healthy diet. At least 130 grams of carbohydrate should be included in the diet to prevent ketosis. Whenever possible, replace highly processed/refined grains, cereals, and sugars with minimally processed whole-grain products. For optimal energy and nutrition, learn The Truth about Carbohydrates.


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7/8/15 4:51 A

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1) 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.


2) True or False: Cooking food in cast iron cookware can add iron to your food.
True
It's true! Cooking in cast iron adds a significant level of iron to the foods you cook, especially acidic foods such as tomato sauce.


3) How many cups of popcorn does a large tub from a movie theatre usually contain?
20 cups

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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7/7/15 8:23 A

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1) 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.


2) True or False: Most people with diabetes suffer from type 2 diabetes.
True
Between 90% and 95% of diabetes cases are type 2. Learn The Causes Type 2 Diabetes.

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


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7/6/15 5:02 A

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1)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.

2) True or False: Americans eat more ice cream per year than any other country.
False

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

3) What percentage of antioxidants does olive oil lose after 6 months of storage?
40%

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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7/5/15 1:43 P

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1) 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.

2) True or False: If you feel thirsty, you could already be dehydrated.
True
The first signs of dehydration include thirst, dry lips and tongue, fatigue, lack of energy, and feeling overheated. If you wait to drink water until you "feel" thirsty, especially on hot days or during workouts, dehydration has already started.

3) Resistance training can lower blood pressure as much as:
20%
Research conducted in the College of Health Sciences’ Department of Health, Leisure and Exercise Science at Appalachian State University has shown that resistance training can lower blood pressure by as much as 20%. Researchers say that the healthy heart benefits come from the increased blood flow to the muscles, heart and body.


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7/4/15 4:27 A

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1) ___ is the painful sensation or state of weakness caused by the need of food.
Hunger

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.

2) True or False: All grains and grain-based foods contain gluten.
False

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

3) The blood pressure-lowering benefits of exercise can be observed how soon after starting a workout program?
Within hours

According to the American College of Sports Medicine, the blood pressure lowering effects of exercise can be observed as soon as one to three hours after a single 30- 45 minute workout! This response can linger for up to nine hours post-exercise. Permanent blood pressure changes can be seen as early as three weeks to three months after beginning an exercise program.




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7/3/15 9:12 A

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1) Which of the following foods may help reduce your risk of osteoarthritis?
A, B, C and D only

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

2) 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.

3) True or False: "Stretching" and "warming up" are the same thing.
False

Contrary to popular belief, stretching is not the same thing as warning up. A warm up can be a lower intensity version of the workout you are about to do, or it can be a completely different exercise. As long as it increases your heart and breathing rates, involves the muscles you are about to use, and lasts for 5-10 minutes it is considered a proper warm up. So why is a warm up so important? Read Common Fitness Blunders to find out.



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7/2/15 7:15 A

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1) Your resting heart rate is a good indicator of what?
Your fitness level
Your resting heart rate (RHR) is a good indicator of your state of fitness. Fit people tend to have lower resting heart rates than unfit people because their hearts are stronger and more efficient, which means they can beat more slowly when at rest

2) Americans get ___ of their daily calories from beverages.
21%
In the 1970s, Americans got 6-8% of their daily calories from drinks, but today, 21% of their daily calories from beverages. Not counting what’s in that glass, cup, can or mug may be a major cause of the alarming increase in obesity.

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


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7/1/15 5:15 P

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

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

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

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


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6/30/15 5:03 A

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

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

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

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

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


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6/29/15 4:08 A

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

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

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

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

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

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

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6/28/15 12:36 P

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1) Which of the following best describes calisthenics?
Body weight exercises

Calisthenics are exercises that use your own body weight in lieu of outside or added resistance. You can use the weight of your own body to develop muscle, but using body weight alone is less effective for developing larger muscles and greater strength. However, calisthenics adequately improve general muscular fitness and are sufficient to improve muscle tone and maintain one’s current level of muscular strength. Examples include: pushups, crunches, dips, pull ups, lunges, and squats, just to name a few.

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

According to The Natural Resources Defense Council, "American families throw out approximately 25 percent of the food and beverages they buy. The cost estimate for the average family of four is $1,365 to $2,275 annually."

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

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


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6/27/15 4:18 A

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

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

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

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

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

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


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6/26/15 4:12 A

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

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

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

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

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

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


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6/25/15 4:37 A

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

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

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

False I had to laugh at this one

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

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

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



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6/24/15 6:37 A

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

Even with the added dressing, Wendy's salad weighs in with fewer calories (640), fat (38 grams), and trans fats (1.5 grams). Taco Bell's Fiesta Taco Salad packs 820 calories, 43 grams of fat (more than 70% of your daily value), and 1.5 grams of trans fats. You can make Wendy's Southwest Taco Salad healthier by ditching the dressing and tortilla strips. You'll still retain a lot of flavor, thanks to the seasoned chili and sour cream, but you'll save 200 calories and 13 grams fa

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

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


3) True or False: Quitting smoking can make you irritable due to a drop in serotonin levels.
True
It's true! Nicotine increases serotonin, the neurotransmitter that leads to relaxed and calm feelings. When the levels of serotonin decrease, we end up feeling irritable, cranky and stressed. To complicate matters, carbohydrates increase our serotonin levels, which explains the cravings for starchy or sweet foods.

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

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


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6/23/15 4:08 A

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1) How is blood pressure measured?
mm HG

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


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

Few people use their lungs to their full capacity. It has been reported that at rest, people use just 10%-15% of their actual lung capacity, usually a result of quick, shallow breaths that make the chest rise and fall.

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

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


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6/22/15 3:55 A

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


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

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

3) ou pack a lunch that contains a turkey and cheese sandwich. How soon must you put your lunch in the refrigerator so that it remains safe to eat?
2 hours


Trev, Kent Southeast UK

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6/21/15 7:41 A

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

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

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

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

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

2/3
According to a study published in the American Journal of Preventive Medicine, adults with arthritis aren't exercising enough. According to researchers, more than one-third of adults with arthritis do NOT exercise at all (meaning approximately 2/3 do), and people with arthritis are less likely than people without arthritis to meet recommended levels of physical activity (30 minutes of moderate activity most days of the week). Exercise is an important part of an arthritis management program. To learn more, read Managing Arthrit

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

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


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6/20/15 3:36 A

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

2) A green-colored ring around the yolk of a hard-boiled egg is caused by....

Both A & C

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

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

True

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


Trev, Kent Southeast UK

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6/19/15 12:56 P

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

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

What is Acai?
A berry from Brazil

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

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


Trev, Kent Southeast UK

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6/18/15 3:27 A

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

True

Scientists believe that B-12 and folate help the body produce a neurotransmitter called serotonin—a known mood stabilizer. Shellfish, fortified cereal, oatmeal, wheat germ, and vegetables are some of the many foods rich in these nutrients.

Which nutrient is known as the sunshine vitamin?

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

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


Trev, Kent Southeast UK

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6/17/15 4:22 A

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

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

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

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


Trev, Kent Southeast UK

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6/16/15 3:41 A

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

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

What type of stretching should always be avoided?
Ballistic stretching
Avoid ballistic stretching and other high-force, short-duration stretches that use rapid bouncing motions or momentum. You have far less control during this type of stretch and therefore a greater potential risk of injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex.

What is the BEST source of folate?
Leafy green vegetables

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



Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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6/14/15 7:04 A

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

Frozen veggies sometimes have a bad reputation, but they actually have just as many nutrients as the fresh stuff. In fact, frozen vegetables hold onto nutrients longer than fresh produce since freezing can lock in nutrients more efficiently than canning or refrigeration methods.

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

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

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


Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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6/13/15 10:30 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.

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

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

Which of the following is an appropriate warm up?
B and C only
Contrary to popular belief, stretching is not the same thing as warning up. A warm up can be a lower intensity version of the workout you are about to do, or it can be a completely different exercise. As long as it increases your heart and breathing rates, involves the muscles you are about to use, and lasts for 5-10 minutes it is considered a proper warm up. So why is a warm up so important? Read Common Fitness Blunders to find out.



Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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