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8/3/15 9:12 A

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1) Which of the following nutrients can be found in flaxseeds?

All of the above

(Lignanas, Omega-3 fatty acids, Fiber, and Protein). 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.

2) Which 3-oz. box of candy from a movie theatre 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).
Although menopause usually does not require extra medical care, a woman should see her doctor

3) 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.

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8/3/15 4:14 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.

Trev, Kent Southeast UK

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8/2/15 4:10 P

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1) 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.

2) A single serving of bread is equal to:

1 oz

A single serving of bread is equal to 1 oz That's about the size of one small slice, 1/2 a bagel or 1/2 a bun

3) If you take time off or stop strength training, how quickly will your muscles begin to lose strength?

Within 2 weeks

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


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8/2/15 5:18 A

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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.


Trev, Kent Southeast UK

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8/1/15 12:53 P

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1) 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.

2) Adults over age 50 need more calcium than their younger counterparts.

True

The recommended amount of calcium for male and female adults, ages 19-50, is 1,000 milligrams daily. The amount increases to 1,200 milligrams daily for those over age 51.

3) Which of the following vegetables is in season during the winter?

Answers 2 and 4

Kale and leeks are both in season during the winter. Porcini mushrooms and zucchini are in season during the summer.


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8/1/15 4:33 A

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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.


Trev, Kent Southeast UK

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7/31/15 6:19 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: 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.



Trev, Kent Southeast UK

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7/30/15 4:59 A

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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.


Trev, Kent Southeast UK

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7/29/15 8:58 A

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1) 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).

2) 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, 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 Arthritis with Exercise.

3) 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


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7/29/15 4:47 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.


Trev, Kent Southeast UK

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7/28/15 10:39 A

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1) For optimum health, you want your HDL cholesterol to be...

High

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

2) 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.

3) 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).


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7/28/15 3:59 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.


Trev, Kent Southeast UK

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7/27/15 8:57 A

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1) To help relieve some of the discomfort of hot flashes, a woman can:

A, B and D only

Hot flashes are common in most women during perimenopause, menopause, and even the post-menopausal years. More than three cups of coffee or caffeinated beverages per day, or less if you are particularly sensitive, can aggravate hot flashes. Wearing layers of clothing is recommended to help you cool off quickly during a hot flash and warm up if you get chilled after one. Layering blankets on your bed may help if you are experiencing hot flashes at night. Hormone replacement therapy isn't routinely recommended for menopause symptoms these days because it carries other risks, so talk to your doctor about its pros and cons. To learn more about the management and treatment of hot flashes,

2) 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.

3) 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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7/27/15 4:01 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.

Trev, Kent Southeast UK

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7/26/15 6:58 P

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1) 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.

2) 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.

3) Which of the following statements about monounsaturated fatty acids is true?

They are liquid at room temperature

Monounsaturated fatty acids are liquid at room temperature; decrease total blood cholesterol but maintain your HDL (healthy) cholesterol. Sources include: certain oils and margarines (canola, olive, peanut, sesame), avocado, nuts (almonds, cashews, hazelnuts, macadamia, pecans, peanuts, pistachios), peanut butter, olives, sesame seeds, tahini paste.


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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.


Trev, Kent Southeast UK

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7/25/15 3:58 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.


Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
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7/24/15 4:48 P

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1) 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.

2) 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.

3) Antidepressants are the only effective treatment for depression.

False

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 certain cases of depression. 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 your needs.


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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.


Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
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7/23/15 10:37 A

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1) Which has fewer calories--the burger or burrito?

McDonald's Quarter Pounder with Cheese

Surprised? While the Quarter Pounder isn't exactly a diet food, with 530 calories and 30 grams of fat, it is much lower in calories AND fat than a Chipotle burrito. The burrito described above commands a whopping 939 calories and 56% of your daily value of fat! Add sour cream (110 calories), beans (130 calories), and guacamole (170) calories, and you've eaten more calories (1,349) than a lot of people eat in an entire day. Next time, make your burrito healthier by swapping the meat for beans, putting it in a bowl (instead of a tortilla), and loading up on flavorful salsa instead of cheese, sour cream, and guacamole. You'll save about 500 calories.

2) How big is ONE serving of COOKED grains (oats, rice, pasta, etc.)?

½ 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.

3) 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.


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7/23/15 4:10 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.


Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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7/22/15 9:43 A

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1) Snoring can be a sign of sleep abnea.

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) Ditch that 1/4 cup of turkey gravy on your mashed potatoes to save...

30 calories

Turkey gravy only contains about 30 calories per 1/4-cup serving, but those calories can add up quickly if you pour more than this suggested serving size!

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

4 cups


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7/21/15 2:59 P

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1) 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).

2) Which food naturally contains vitamin D? Fish

Vitamin D is found naturally in fish and fish-liver oils. However it is also found in vitamin D fortified milk.

3) What percentage of a cucumber is made of water?

96%

Made up of 96% water, cucumber is your best friend in hot weather! At 8 measly calories per serving, it's also a great source of fiber and vitamin K, and may help reduce inflammation in the body.

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7/21/15 4:39 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.



Trev, Kent Southeast UK

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7/20/15 9:58 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) 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.

3) Vitamins A, D, E, and K are:

Fat soluble

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

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7/20/15 4:14 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).



Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
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7/19/15 7:17 P

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1) 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

2) 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.

3) Most people with diabetes suffer from type 2 diabetes.

True

Between 90% and 95% of diabetes cases are type 2.


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7/19/15 2:24 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.


Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
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7/18/15 3:44 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.


Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
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7/17/15 4:13 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.



Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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7/16/15 9:32 A

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1) 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.

2) What percentage of a cucumber is made of water?

96%

Made up of 96% water, cucumber is your best friend in hot weather! At 8 measly calories per serving, it's also a great source of fiber and vitamin K, and may help reduce inflammation in the body.

3) Which of the following statements about ALA (Alpha-linolenic acid) is FALSE?

Your body converts it to DHA very efficiently.


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7/16/15 8:23 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).


Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
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7/15/15 11:30 A

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1) Flaxseeds contain more Omega-3 fatty acids per weight than salmon.

True

Fifty grams of flaxseed has about the same amount of omega-3's as three pounds of salmon!

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) 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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7/15/15 4:38 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.


Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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7/14/15 10:23 A

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1) 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.

2) A person with a chronic condition should always get clearance from a doctor before starting an exercise 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.

3) 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.


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7/14/15 4:18 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.



Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
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7/13/15 7:05 P

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1) 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.

2) 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.

3) 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..


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7/13/15 3:40 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.


Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
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7/12/15 4:31 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

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
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7/9/15 9:37 A

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1) How much calcium do adults between the ages of 19 and 50 need each day?

1,000

Calcium for male and female adults, ages 19-50, is 1,000 milligrams daily.

2) Soybeans can contain more Omega-3's than certain types of fish.

True

One serving of cooked soybeans contains more omega-3s (in the form of ALA) than some coldwater fish. Tofu, which is made from soybeans, contains Omega-3's, too, but only about one-third as much as the whole cooked beans do

3) What symptoms might indicate you have the flu as opposed to a cold?

All of the above

Sometimes it's hard to tell whether the symptoms you're exhibiting indicate a cold or the flu. But in general, all of the characteristics above indicate the flu. Colds are characterized by nasal congestion, coughing, sneezing and sometimes a low-grade fever (under 100 degrees Fahrenheit). While a cold comes on gradually and mildly, the flu arises suddenly. The flu can cause cold-like symptoms like nasal and chest congestion, but it also results headaches, overall body aches, a high, persistent fever (102-104 degrees F), and exhaustion. It can take several weeks to recover from the flu. For more information, visit SparkPeople's Cold & Flu Survival Guide


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7/9/15 5:53 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.


Trev, Kent Southeast UK

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7/8/15 9:17 A

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1) 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) 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.

3) The US Department of Agriculture estimates that Americans eat what percentage of their meals away from home.

29%

The US Department of Agriculture estimates that we eat 29% of our meals away from home. And the National Restaurant Association says that these meals take up 44% of our food budgets. This could grow to 53% in the next few years!


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7/8/15 4:54 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.


Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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7/7/15 8:26 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.


Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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7/7/15 8:09 A

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1) Women need more calcium than men do.

False

The calcium needs of men and women are the same: 1,000 milligrams daily for adults up to age 50. Older adults, both men and women, need more.

2) Which drive-thru taco salad (with dressing) contains fewer calories?

Wendy’s Southwest 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.

3) It's important to maintain a regular sleep and wake schedule each day, including weekends

True

Your sleep-wake cycle is regulated by a "circadian clock" in your brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake time, even on the weekends when there is the temptation to sleep in.


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7/6/15 9:58 A

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1) A Body Mass Index (BMI) under ___ is considered underweight?

18.5

A BMI of 18.5 or less is considered underweight.

2) 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.

3) 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


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7/6/15 5:04 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.


Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
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7/5/15 1:45 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.


Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
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7/4/15 4:35 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.




Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
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7/3/15 9:16 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.



Trev, Kent Southeast UK

How can you know that you can't unless you have tried and failed.
Join the 10 minute exercising challenge and get exercising.
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7/2/15 9:32 A

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1) 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.

2) 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.

3) Your workouts don't have to be continuous. Treu

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.


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7/2/15 7:17 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.


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.



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7/1/15 5:17 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.


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.



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