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4/29/16 6:52 A

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


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


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4/29/16 6:51 A

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About ____% of the calories you consume post-workout should come from protein.
25%
While carbs are essential, itís 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 proteinóthat's about 10-15 grams for most people.


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4/27/16 10:49 P

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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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4/27/16 10:48 P

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True or False: Your body needs cholesterol to be healthy.
True
Cholesterol is a building block of body cells and hormones. It makes up 50 percent of your nervous system, and is necessary for metabolism. In moderate amounts, it is essential to good health. But the dangers of high cholesterol, including artery blockage and heart disease, are well-documented. Other studies suggest that very low cholesterol levels can also be harmful and dangerous. The key seems to be making sure your body has enough--but not too much. Read "What is Cholesterol?" to learn more.

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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.

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4/27/16 4:19 A

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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."

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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

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4/27/16 4:19 A

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


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4/26/16 4:22 A

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Which type of fat is solid at room temperature?
Saturated fat
Saturated fat (butter is one example) is packed with hydrogen atoms, making it solid at room temperature. Unsaturated fat (like olive oil) contains fewer hydrogen atoms, so it is liquid at room temperature. Monounsaturated, polyunsaturated, Omega-3 and Omega-6 fats are types of unsaturated fats.


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4/26/16 4:22 A

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One 5-Hour Energy drink contains 157 milligrams of caffeine. What is the recommended daily limit for adult caffeine intake?
No more than 400 milligrams per da
For a healthy adult, one 5-Hour Energy Drink per day doesnít present any major potential health risk. The drink provides about 157 milligrams of caffeine, based on a Forbes-commissioned lab test. Remember that the recommendation for caffeine intake for the healthy adult is no more than 400 milligrams daily. Now, if you are downing several 5-Hour Energy Drinks, along with cups of coffee and cans of soda, you could be easily exceeding the recommendation, which may result in an overstimulated heart and body.


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4/26/16 4:22 A

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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.


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4/25/16 4:18 A

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



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4/25/16 4:18 A

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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.


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4/25/16 4:17 A

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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.


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4/24/16 1:03 P

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


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4/24/16 1:03 P

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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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4/24/16 1:02 P

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


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4/23/16 4:42 A

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How often should a healthy person get his or her blood pressure checked?
Every time you see the doctor
Healthy individuals should get their blood pressure tested by a medical professional every time they see the doctor, or at least once every two years. People with hypertension should do this more frequently, in accordance with their doctor's instructions. Read What is Blood Pressure? to learn more.


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4/23/16 4:42 A

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

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4/23/16 4:42 A

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True or False: Your body needs sodium
True
Sodium is found mainly in blood plasma and in the fluids outside the body cells. It helps regulate the movement of body fluids in and out of the body cells. Sodium helps your muscles and heart to relax. It is involved in the transmission of nerve impulses and helps to regulate blood pressure.

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4/22/16 4:26 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



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4/22/16 4:26 A

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How soon after working out should you eat?
Within 30 minutes to 2 hours
The ideal time to eat after a workout is within 30 minutes to two hours, when your body is ready and waiting to top off its fuel tanks to prepare for your next workout. But if your appetite or schedule doesnít allow you to eat a meal right after your exercise session, don't panic. Your body can still replace your muscle fuel over the next 24 hours, as long as you're eating enough food to support your activity level.


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4/22/16 4:25 A

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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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4/21/16 5:48 A

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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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4/21/16 5:47 A

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True or False: Osteoarthritis most often affects the wrists and elbows.
False
The joints of the fingers, spine, hips and knees, are most often affected by osteoarthritis, but symptoms (pain, stiffness, swelling and tenderness) can also occur in the shoulders, elbows, wrists and ankles.



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Which of the following is NOT a symptom of seasonal allergies?
Body aches
Body aches are never a symptom of seasonal allergies. If you experience body aches plus other allergy symptoms such as sneezing, stuffy nose and congestion, you most likely have a cold and should consult your doctor to find the best treatment option for you



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4/20/16 4:51 A

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How many of the calories in a healthy diet should come from carbohydrates, according to reputable nutrition experts?
45-65%
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 each day.


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4/20/16 4:50 A

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True or False: To lose body fat, it doesnít 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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4/20/16 4:49 A

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Roughly how many calories do people burn by cleaning their houses each year?
50,000
A 2005 study published in the British Journal of Nutrition showed that Brits burn more than 50,000 calories a year--nearly 15 pounds of fat--just by cleaning their homes.

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4/19/16 4:07 A

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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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4/19/16 4:07 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.

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4/19/16 4:06 A

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True or False: Chronic stress can literally make you sick.
True
According to the National Institutes of Health, hormones (like cortisol) that hang around during chronic stress can put us at risk for obesity, heart disease, cancer, and a variety of other illnesses. Take time out of your day to do a relaxing activity you enjoy, like journaling, meditating, going for a jog, or talking to a friend on the phone. Return refreshed and kick your stressors



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4/18/16 3:48 A

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When is the best time to stretch?
After you workout
Always warm up before doing any stretching exercises. Stretching a cold muscle increases the risk of pulls or tears. Think of your muscles like you would a rubber band. It's easy to stretch a warm rubber band, but if you try to stretch a cold one, you risk cracking or breaking it. Donít treat your muscles like a cold rubber band! If you want to improve your flexibility but aren't sure where to start, check out our Reference Guide to Stretching.


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4/18/16 3:48 A

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According to research studies, which of the following strategies could help you burn more calories than the other?
Running before strength training
Research shows that you should do cardio first. Published in the Journal of Strength and Conditioning Research, one study examined how many calories exercisers burned doing one of four workout combinations: running only, strength training only, running followed by strength training, and strength training followed by running. The run-strength training group came out on top with the highest exercise after burn of all.



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4/18/16 3:48 A

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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.


Trev, Kent Southeast UK

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4/17/16 4:02 A

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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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4/17/16 4:01 A

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In the U.S., how far does the average food item travel before it reaches your table?
Over 1,000 miles ( some of ours in the UK comes from South Africa)
Our existing system of food transportation and distribution requires enormous amounts of energy and resources. Before reaching your table, the average food item in the United States will travel 1,300 miles! This is one of many reasons that environmentalists and nutritionists alike recommend eating locally grown food as much as possible

Edited by: TCANNO at: 4/17/2016 (04:01)
Trev, Kent Southeast UK

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4/17/16 4:01 A

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


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4/16/16 4:52 A

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True or False: strength training helps reduce the risk of diabetes.
True
Regular strength training at a moderate intensity helps prevent diabetes in a number of ways. First and foremost, lifting weights helps improve the way the body processes sugar. Researchers have also found that weight lifting helps to improve insulin sensitivity and blood glucose control. Additionally, as stated above, resistance training improves heart health by controlling cholesterol and blood pressure, both of which play a role in diabetes managemen


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4/16/16 4:51 A

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



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


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4/15/16 4:36 A

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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. Womenís testosterone levels are much lower than menís, 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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4/15/16 4:35 A

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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: Britain's Earl of the Sandwich invented the sandwich.
True
Years ago, Britain's Earl of the Sandwich, John Montague, couldn't be bothered wasting time at lengthy meals. Meals took too much time away from his passion for gambling. So, he asked for his meat to be brought between two slices of bread for a quick and easy meal that could be eaten while playing cards. The Earl was so proud of his discovery that he named it after himself. And thus, the sandwich was born.


Trev, Kent Southeast UK

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4/14/16 4:44 A

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A potassium deficiency can lead to...
High blood pressure
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.

Trev, Kent Southeast UK

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4/14/16 4:43 A

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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.



Trev, Kent Southeast UK

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4/14/16 4:43 A

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True or False: With proper treatment, osteoarthritis is curable
False
Osteoarthritis is a long-lasting condition that usually gets worse slowly over time. However, treatment plans and lifestyle changes can help reduce pain and discomfort and maintain joint function. Learn more about treatment options in our A-Z Guide to Osteoarthritis.


Trev, Kent Southeast UK

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4/13/16 5:37 A

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If you take time off or stop strength training, how quickly will your muscles begin to lose strength?
Within 2 weeks
After consistent strength training stops, you will eventually lose the strength that you built up. Without overload or maintenance, muscles will weaken in two weeks or less! This is the basis behind why individuals lose muscle mass as they ageóbecause they are detraining by exercising less frequently.



Trev, Kent Southeast UK

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Most exercisers lose how many cups of fluid (sweat) per hour of moderate exercise?
4 cups
Most moderate exercisers will lose about one quart (4 cups) of fluid per hour of exercise, so try to drink about 16-20 ounces of water shortly after your workout to aid the recovery process.


Trev, Kent Southeast UK

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What equation determines whether your weight is appropriate for your height?
BMI
BMI (body mass index) is a quick and easy way to determine if your weight is appropriate for your height


Trev, Kent Southeast UK

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4/12/16 3:45 A

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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.


Trev, Kent Southeast UK

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What does the 'glycemic index' rank?
Carbohydrate-containing foods
The Glycemic Index ranks carbohydrate-containing foods (on a scale from 0 to 100) based on their effects on blood sugar levels in the body.

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