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5/5/15 4:17 A

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Inactive adults who don't strength train regularly can lose how many pounds of muscle mass per year?
1/2 pound
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: Potatoes, sweet potatoes and yams all come from the same plant family.
False
Let's clear up the confusion about potatoes, sweet potatoes and yams: They're all members of distinct plant families, unrelated to one another. The only thing these three have in common is their growing habit: All are edible tuberous roots supported by above-ground flowering plants.
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.


Trev, Kent Southeast UK

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5/3/15 4:28 A

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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

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).

For optimum health, you want your HDL cholesterol to be...
High (greater than 60 mg/dL)

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.


Trev, Kent Southeast UK

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5/1/15 12:57 P

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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.

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

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


Trev, Kent Southeast UK

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4/30/15 9:29 A

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Which of the following foods is highest in antioxidants?
Raspberries
Scientists have discovered that berries have some of the highest antioxidant levels of any fresh fruits. Raspberries, for example, contain an especially high level of antioxidants--three times more than kiwis and 10 times more than tomatoes.

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.

True or False: Depression is caused by a chemical imbalance in the brain.
False Missed read the question and said true

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.


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.

Got more wrong this month for a long while


Trev, Kent Southeast UK

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4/29/15 5:09 P

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True or False: Adding milk to hot tea can increase its antioxidant power.
False
A popular way to enjoy tea is to add milk and sugar to the mix. Unfortunately, adding milk to a cup of tea can destroy its ability to protect against heart disease, according to research. Casein, the protein in milk, is thought to be responsible for this effect. (This is also why milk chocolate doesn't offer health benefits like dark chocolate.)

What does BMI stand for?
Body mass index

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

Some observational studies had found that people who consumed more calcium—whether through supplements or dairy products—tended to be thinner than those who got less. Also, several small, short- term studies showed that subjects put on a high-dairy, reduced-calorie diet lost more weight and fat than low-dairy dieters. All were conducted by a dairy-funded researcher at the University of Tennessee who had patented the dairy weight-loss claim and sold licensing rights to the dairy industry. After other scientists expressed skepticism and consumer activists cried foul with the Federal Trade Commission, the dairy industry decided to suspend its campaign "until further research provides stronger, more conclusive evidence of an association between dairy consumption and weight loss." Well, there's now further research, including several clinical trials, and overall it shows no greater weight or fat loss among subjects on high-dairy diets.



Trev, Kent Southeast UK

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4/28/15 9:43 A

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True or False: Dietary fiber, starches, and sugars are all digested in the same way
False
Although it is considered a carbohydrate, dietary fiber is not digested the same way the other two types of carbohydrates (starches and sugars) are. While starches and sugars are broken down into glucose (blood sugar), fiber isn't treated the same way. The fiber you eat passes through the body undigested and helps add bulk to your stool (among other benefits).

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

True or False: You can develop osteoarthritis by being physically inactive or physically overactive.
True
You are more likely to develop osteoarthritis if you are physically inactive or physically overactive. A lack of exercise weakens muscles and bones, decreasing flexibility and support at the joints, which eventually leads to pain and stiffness. At the same time, over-exercising can also be harmful to the joints. Stick with moderate exercise to strengthen the joints, decrease pain and improve range of motion. Read Managing Arthritis with Exercise to get started.


Trev, Kent Southeast UK

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4/27/15 8:41 A

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True or False: The U.S. imports more cocoa beans than any other country.
False

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.

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.

True or False: Breastfeeding longer than six months INCREASES a child's risk of developing allergies.
False
Exclusively breastfeeding your baby for at least six months can greatly reduce her risk of developing food allergies later in life.


Trev, Kent Southeast UK

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4/26/15 3:58 P

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True or False: Removing the skin from a butter-basted turkey will reduce your caloric intake by about 80 calories.
False
urkey (or poultry) with skin has more fat, but removing the skin will save you only 40 calories and 3 grams of fat per serving.

True or False: Exercising will prevent cellulite.
False
Even the most hard-core female athletes can have cellulite because of the nature of her fibrous connective tissue. Exercise will reduce the overall amount of fat you have overall, thereby minimizing the amount of cellulite you have. Tone, firm muscles will also make the cellulite you do have less noticeable.

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.


Trev, Kent Southeast UK

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4/25/15 7:05 A

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

True or False: Glucose is the only source of energy used by the brain.
True
Glucose (typically made from carbohydrates) is necessary for the regulation of nerve tissue and is the only source of energy for the brain.

What does hypertension mean?
High blood pressure
Hypertension means high blood pressure.

Trev, Kent Southeast UK

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4/24/15 12:56 P

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1 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.

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.

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.


Trev, Kent Southeast UK

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4/23/15 10:06 A

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

Although menopause usually does not require extra medical care, a woman should see her doctor if:
All of the above
All of these abnormal changes in menstruation could indicate a problem, so check with your doctor.
A Body Mass Index (BMI) under ___ is considered underweight?
18.5
A BMI of 18.5 or less is considered underweight. Calculate your BMI using SparkPeople's online calculator.


Trev, Kent Southeast UK

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4/22/15 5:10 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.

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.

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.

Trev, Kent Southeast UK

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4/21/15 9:05 A

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True or False: Sweating during exercise causes acne
False
Sweat in itself neither fights acne nor causes it; but the increased blood flow, unclogging of pores from sweating, and stress reduction that result from exercise may all benefit the acne sufferer, says the Children’s Hospital of Colorado (CHC).
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

Which of the following ground beef products tends to be the LEANEST?
Ground round
I gothis wrong as I said ground beef, never heard of ground round beef.

True or False: If you feel any discomfort whatsoever during exercise, you should stop.
False
A certain amount of discomfort during exercise is normal and inevitable. After all, you are challenging your body to do more than it is accustomed to. But pain and other symptoms that occur during exercise can be warning signs that something is wrong. You should stop exercising right away if you: Have pain or pressure in the left or middle part of your chest, or in the left side of your neck, left shoulder or left arm; feel dizzy or sick; break out in a cold sweat; have muscle cramps; feel sharp pain in your joints, feet, ankles, or bones; or notice that your heart starts racing or beating irregularly.


Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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4/21/15 9:04 A

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True or False: Sweating during exercise causes acne
False
Sweat in itself neither fights acne nor causes it; but the increased blood flow, unclogging of pores from sweating, and stress reduction that result from exercise may all benefit the acne sufferer, says the Children’s Hospital of Colorado (CHC).
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

Which of the following ground beef products tends to be the LEANEST?
Ground round
I gothis wrong as I said ground beef, never heard of ground round beef.

True or False: If you feel any discomfort whatsoever during exercise, you should stop.
False
A certain amount of discomfort during exercise is normal and inevitable. After all, you are challenging your body to do more than it is accustomed to. But pain and other symptoms that occur during exercise can be warning signs that something is wrong. You should stop exercising right away if you: Have pain or pressure in the left or middle part of your chest, or in the left side of your neck, left shoulder or left arm; feel dizzy or sick; break out in a cold sweat; have muscle cramps; feel sharp pain in your joints, feet, ankles, or bones; or notice that your heart starts racing or beating irregularly.


Trev, Kent Southeast UK

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4/20/15 10:30 A

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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: 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.

Which conventionally grown vegetable tends to be HIGHEST in pesticide residue?
Celery
I was wrong by putting bell peppers
Here's the "dirty dozen"--the list of the 12 most contaminated fruits and vegetables, listed in descending order, starting with greatest levels pesticide contamination): apples, celery, strawberries, peaches, spinach, nectarines (imported), grapes (imported), sweet bell peppers, potatoes, blueberries (domestic), lettuce and kale / collard greens.

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.


Trev, Kent Southeast UK

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4/19/15 6:23 A

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True or False: High-impact exercises help reduce the risk of osteoporosis.
True
Because high-impact exercises put more stress on the joints and skeletal system, they actually help strengthen bones, reducing the risk of osteoporosis.

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!

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.


Trev, Kent Southeast UK

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4/18/15 6:09 A

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he majority of runners strike the ground with:
The heels
A 2010 study in the journal Nature found that the majority of runners wearing shoes strike their heels, which causes a large and sudden collision force that happens (on average) 960 times for every mile ran. The authors concluded that this makes runners prone to repetitive stress injuries. People who run barefoot tend to land with a step toward the middle or front of the foot, causing less impact force to the foot.

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.

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.


Trev, Kent Southeast UK

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4/17/15 6:06 A

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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.

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.

True or False: Fish that live in warm, sunny waters contain more Omega-3's.
False
Fish that live in dark, cold waters naturally contain higher levels of Omega-3's.


Trev, Kent Southeast UK

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4/16/15 8:52 A

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True or False: A vitamin E deficiency is common in the U.S.
False
Because it is abundant in many foods, a deficiency of vitamin E is rare. Vitamin E is found in a variety of foods. The best sources include wheat germ and wheat germ oil, soybean, corn, safflower and cottonseed oil. Good sources include margarine, mayonnaise, salad dressings, nuts, seeds, peanuts, and peanut butter. Fair sources include whole grains, corn, beef liver, leafy-green vegetables, fish and eggs.

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.

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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4/15/15 4:49 A

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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.

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.

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.


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4/14/15 9:40 A

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

To achieve minimum health and fitness benefits, adults should aim for how many aerobic exercise sessions per week?
3
Aim for a minimum of 3 days of cardio (aerobic exercise) per week with no more than 2 days off between sessions. Gradually work your way up to 5 or 6 days per week.


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4/13/15 4:26 A

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

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

How many calories are in a bowl of New England Clam Chowder from Panera?
720 calories
According to panerabread.com, a bowl of Panera's New England Clam Chowder contains 720 calories. Yikes--that's half a day's worth of calories for some people!


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4/12/15 5:55 A

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1)What is systolic blood pressure?
Both A and C
Got it wrong
Blood pressure, the force of blood against artery walls, is measured in millimeters of mercury (mm Hg) and recorded as two numbers: systolic (pressure on the arterial walls as the heart contracts) over diastolic (pressure on the arterial walls as the heart relaxes between beats). Both numbers are important.

2)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

3) 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.

4) How much calcium do adults between the ages of 19 and 50 need each day?
1,000 mg
The recommended amount of calcium for male and female adults, ages 19-50, is 1,000 milligrams daily.



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4/11/15 4:58 A

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1)How many aerobic (cardio) exercise sessions should you aim for each week?
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: 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) Which essential nutrients help regulate cellular fluid and transmit nerve impulses?
Minerals

Electrolytes are special minerals that help regulate cellular fluid and transmit nerve impulses.

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4/10/15 4:20 A

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1) True or False: Antibiotics can treat a cold or the flu.
False

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

2) True or False: Brown eggs and white eggs have the same nutritional value.
True
The breed of chicken determines the color of the eggshell but not the nutrients. Brown eggs tend to cost more because it takes more feed for the chickens to produce the slightly larger eggs.

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

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


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4/9/15 4:10 A

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

2) 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.

3) A woman is said to be in menopause when:
She has gone for one full year without experiencing a menstrual period

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

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4/8/15 4:24 A

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1) Which vitamin is BEST known for helping promote good vision and eye health?

A
Vitamin A is needed for night vision and helps the eyes adjust to lower levels of light. Lack of vitamin A may lead to night blindness, dry eyes, and eye infections, to name a few.

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) True or False: People who eat chocolate live longer than people who abstain from it.

True
Researchers at Harvard University believe chocolate may help people live longer! A study tracking older men found that those who ate chocolate lived almost a year longer than those who didn't.

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4/7/15 6:23 A

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1) True or False: Exercise can help slow brain shrinkage in people with early Alzheimer's disease.

True
A study in the journal Neurology showed that exercise may help slow brain shrinkage in people with early Alzheimer's disease. In the study, adults diagnosed with early Alzheimer's who were less physically fit had four times more brain shrinkage than normal older adults.

2) You can "cheat" on the amount of sleep you get

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

3) Which of the following vitamins is water-soluble?

Vitamin B-12
Water-soluble vitamins dissolve in water. They include the B-complex vitamins and vitamin C. They are carried in your bloodstream and are not stored in the body in significant amounts. Your body uses the amount that is needed, and then the extra is excreted in the urine. Since your body does not store water-soluble vitamins, regular intake is necessary. Water-soluble vitamins are also destroyed more easily during food storage, processing and preparation.


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4/6/15 5:12 P

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1) 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.

2) According to the USDA, which chocolate product contains the highest concentration of healthy compounds?
Unsweetened cocoa powder
A 2005 USDA study found that unsweetened cocoa powder contained the highest concentration of beneficial compounds of all chocolate products.

3) In the phrase ''SMART Goals,'' what does the acronym ''SMART'' stand for?
Specific, Measurable, Attainable, Relevant, Timely
The best way to set yourself up for success is to make sure that your goals are SMART: Specific, Measurable, Attainable, Relevant, and Timely. Using these guidelines is a proven way to create goals that you can stick with for the long haul.


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4/5/15 6:24 A

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1) Which of the following conditions may lead to IBS?
All of the above
Some experts believe that IBS may be caused by a bacterial infection in the gastrointestinal tract. But other health conditions that can cause IBS symptoms include: celiac disease (intolerance of gluten from grains), chronic fatigue syndrome, fibromyalgia (widespread bodily pain), and temporomandibular disorder (jaw pain and discomfort). In addition, psychological conditions, such as panic disorder, depression and anxiety have been associated with IBS and gastrointestinal distress.

2) 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.

3) Who is most likely to experience IBS?
Women
Women are at least twice as likely to experience IBS as men. Due to fluctuating levels of hormones, women are more likely to experience IBS symptoms during or around the time of their menstrual periods. Younger to middle-aged adults are most likely to experience IBS. In fact, half of all people with IBS will first develop symptoms before they are 35 years old, with 90% of IBS sufferers developing symptoms before age 50.

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4/4/15 4:41 A

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1) 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.

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

3) 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.

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4/3/15 10:04 A

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1) 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.

2) Which of the following statements about monounsaturated fatty acids is true?
They are liquid at room temperature
Monounsaturated fatty acids are liquid at room temperature; decrease total blood cholesterol but maintain your HDL (healthy) cholesterol. Sources include: certain oils and margarines (canola, olive, peanut, sesame), avocado, nuts (almonds, cashews, hazelnuts, macadamia, pecans, peanuts, pistachios), peanut butter, olives, sesame seeds, tahini paste.

3) Which of the following nutrients can be found in flaxseeds?
All of the above
Flaxseeds contain all of these nutrients. In case you don't know, "lignans" are a type of phytoestrogen that may protect against certain types of cancer, including breast cancer and prostate cancer. Even the National Cancer Institute has identified its cancer-fighting potential.


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4/2/15 11:10 A

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1)True or False: The nutrient content of an egg depends mostly on whether or not the eggs come from free range chickens.
False
The terms "free-range," "vegetarian-fed" and "organic" are all on egg cartons these days. While free-range does mean the chicken is not caged, it does not necessarily mean that the chicken roams outdoors (it only has access to open space at some point each day). A chicken's feed is what affects the nutritional quality of its eggs. The label "vegetarian-fed" ensure no animal by-products are fed to the chickens laying the eggs, and "organic" means the chicken's feed is organic.

2) True or False: Your body needs both major minerals and trace minerals each day.
True
Minerals can be divided into two main categories, based on the amount that is needed by the body. Major minerals (or macrominerals) are present in relatively large amounts in the body and are required in fairly large amounts in the diet--more that 250 milligrams daily. Trace minerals (or trace elements) are needed in much smaller quantities--less than 20 milligrams daily.

3) 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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4/1/15 9:33 A

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) ______________ lowers blood pressure, decreases the stress hormone cortisol, and increases pain tolerance.
Oxytocin


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3/30/15 5:10 P

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One tablespoon of coconut oil contains:
12 grams of saturated fat
For a SparkPeople member following a diet of 1,200-1,550 calories per day, their upper limit of saturated fat is 17 grams daily. A single tablespoon of coconut oil contains about 12 grams of saturated fat (and 117 calories).



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3/29/15 7:55 A

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Which 3-oz. box of candy from a movie theater contains the fewest total calories?
Sno Caps
In ascending order according to calories, here's how these candies rank: Sno Caps (300 calories), Mike & Ike (320 calories), Junior Mints (360 calories), and Milk Duds (370calories). Get more movie theater snack facts here.



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3/28/15 9:52 A

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1)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.
2)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.

3) Which conventionally grown fruit tends to be HIGHEST in pesticide residue?
Apples (missed)
Here's the "dirty dozen"--the list of the 12 most contaminated fruits and vegetables, listed in descending order, starting with greatest levels pesticide contamination): apples, celery, strawberries, peaches, spinach, nectarines (imported), grapes (imported), sweet bell peppers, potatoes, blueberries (domestic), lettuce and kale / collard greens.

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

Not really true as I have two friends that I go to dinner with and they are obese and don't know when to stop eating. They can't understand why I am not doing the same.

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3/27/15 7:17 A

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

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: The hormonal changes of menopause help protect women against cardiovascular disease.
False
Before menopause, women have lower rates of cardiovascular disease than men, in part because of their higher levels of estrogen. After menopause, however, the rate of heart disease in women continues to rise. Women who are 65 and older will experience heart disease equally as often as men of their same age. Get the facts about heart disease in women.


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3/26/15 6:32 A

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1) On average, potassium intake among American adults is...
Lower than recommendations
The recommended intake of potassium for adult males and females is 4.7 grams each day. Most adults receive only 2.1 to 3.2 grams daily. On average, the potassium intake in the United States is well below the recommended intake level. This may be a contributing factor in high blood pressure.

2) 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.

3) True or False: Eating chicken soup can help you recover from a cold.
True
There is a grain of truth to this practice. Chicken soup won't "cure" your cold, but research shows that it can help loosen nasal mucus and clear up congestion so you breathe a little easier. You can help yourself feel better in no time by following these Self-Care Tips for Sick Days.

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3/25/15 5:50 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 management.

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3/22/15 5:31 A

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True or False: Obesity may prevent the immune system from functioning properly.
True


Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
See what you are made of by joining the 10k steps day challenge.



 current weight: -5.0  under
 
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ADRIENALINE's Photo ADRIENALINE SparkPoints: (116,505)
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3/16/15 4:34 P

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

Adrienne
Reached my goal weight of 128 on 3/20/2012
EL of Teddy Bears 2015 Spring 5% Challenge
Participated in 12 contiguous 5% challenges Go Teddy Bears!
Pacific Time (Sunny Sunnyvale)


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ADRIENALINE's Photo ADRIENALINE SparkPoints: (116,505)
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3/16/15 4:33 P

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True or False: The elderly are more likely to be depressed than any other age group. False

Adrienne
Reached my goal weight of 128 on 3/20/2012
EL of Teddy Bears 2015 Spring 5% Challenge
Participated in 12 contiguous 5% challenges Go Teddy Bears!
Pacific Time (Sunny Sunnyvale)


163 Maintenance Weeks
 
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ADRIENALINE's Photo ADRIENALINE SparkPoints: (116,505)
Fitness Minutes: (70,131)
Posts: 5,773
3/16/15 4:32 P

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Which conventionally grown vegetable tends to be HIGHEST in pesticide residue? Celery

Adrienne
Reached my goal weight of 128 on 3/20/2012
EL of Teddy Bears 2015 Spring 5% Challenge
Participated in 12 contiguous 5% challenges Go Teddy Bears!
Pacific Time (Sunny Sunnyvale)


163 Maintenance Weeks
 
0
45
90
135
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TCANNO's Photo TCANNO SparkPoints: (138,113)
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3/15/15 7:01 A

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True or False: Wearing a heart rate monitor is the best way a person with high blood pressure can measure their exercise intensity.
False


Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
See what you are made of by joining the 10k steps day challenge.



 current weight: -5.0  under
 
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TCANNO's Photo TCANNO SparkPoints: (138,113)
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3/13/15 6:21 P

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3 Individuals who do not absorb vitamin B-12 properly might have what condition?

Pernicious anemia


Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
See what you are made of by joining the 10k steps day challenge.



 current weight: -5.0  under
 
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0
-5
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APRILNYC's Photo APRILNYC Posts: 2,851
11/28/12 8:55 P

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Test Your Type 2 Diabetes IQ
http://www.sparkpeople.com/resource/quiz
zes_results.asp?quizid=47

"You are done eating for the day." Richard Simmons


 Pounds lost: 18.0 
 
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EJOY-EVELYN's Photo EJOY-EVELYN Posts: 38,709
11/16/12 8:09 A

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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


 current weight: 205.0 
 
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174
EJOY-EVELYN's Photo EJOY-EVELYN Posts: 38,709
11/16/12 8:08 A

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Riboflavin is another name for which vitamin?
Vitamin B-2


 current weight: 205.0 
 
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EJOY-EVELYN's Photo EJOY-EVELYN Posts: 38,709
11/16/12 8:08 A

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True or False: All types of chocolate provide health benefits.
False


 current weight: 205.0 
 
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APRILNYC's Photo APRILNYC Posts: 2,851
11/16/12 12:12 A

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When does Food become Fat?
www.sparkpeople.com/resource/quizzes
_r
esults.asp?quizid=60


"You are done eating for the day." Richard Simmons


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APRILNYC's Photo APRILNYC Posts: 2,851
11/10/12 10:45 A

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Osteoarthritus Quiz results:
http://www.sparkpeople.com/resource/quiz
zes_results.asp?quizid=46

"You are done eating for the day." Richard Simmons


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APRILNYC's Photo APRILNYC Posts: 2,851
11/8/12 10:09 P

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Test your fitness IQ:
http://www.sparkpeople.com/resource/quiz
zes_results.asp?quizid=33

"You are done eating for the day." Richard Simmons


 Pounds lost: 18.0 
 
0
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CHIRORENGO's Photo CHIRORENGO SparkPoints: (123,756)
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11/6/12 12:20 A

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I like this thread. Great idea. thanks

Anastasia

We can't become what we need by remaining what we are.

- Max Dupree

http://www.sparkpeople.com/myspark/gro
ups_individual.asp?gid=51232

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=51232


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APRILNYC's Photo APRILNYC Posts: 2,851
11/6/12 12:10 A

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Holiday meal swaps:
www.sparkpeople.com/resource/quizzes
_r
esults.asp?quizid=67


"You are done eating for the day." Richard Simmons


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