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5/4/15 11:01 A
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True or False: Appetite and hunger are one in the same.
False
Appetite is not the same thing as hunger; it actually refers to an interest in food. It's often said that someone's appetite can override their hunger and fullness. When some people feel stressed, they could lose their appetite and choose to ignore feelings of hunger. (Others respond the opposite way, eating in response to stress or negative emotions despite a lack of hunger or strong feelings of fullness.) And how many times have you sat down to a delicious meal and continued eating even though you were experiencing sensations of fullness? That, too, is an example of appetite overriding the signals from your body. As you start becoming more aware of hunger signals, do not confuse appetite with physical signs of hunger.


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

Your body converts it to DHA very efficiently

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


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5/3/15 4:27 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 appearanceóparticularly 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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5/2/15 3:25 P

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1) Bed rest is the best treatment for back pain

False

Bed rest is not a good treatment for back pain. When you are in bed for extended periods of time, you can lose muscle strength which is actually bad for your back. Bed rest should not be used for more than two days if you can help it. Want to relieve back pain easily? Just get moving! Normal daily activity can actually help relieve back pain in most cases. Remember to always consult with your doctor to find out which options are best for you.

2) 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

3) How many minutes of sunlight are generally needed per day to stimulate the body's vitamin D production?

15

Fifteen minutes of sunshine a day, preferably before noon or after 3 p.m., could be enough to stimulate your bodyís vitamin D production.


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5/1/15 4:32 P

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1) 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.

2) Beta-carotene is a form of which 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) A woman is said to be in menopause when:

She has gone a full year without a 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 arenít necessarily caused by menopause.


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5/1/15 1:00 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 Sciencesí 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 10:39 A

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1) What kind of resistance do dumbbells provide?

Fixed resistance

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

2) 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 personís 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.

3) Strength training elevates your metabolism immediately following a workout.

True

Johns Hopkins researchers found that while aerobic exercise burns more calories at the time you are exercising, your metabolism returns to normal about 30 minutes after you finish your workout. Individuals who perform strength training, however, elevate their metabolisms (burn more calories) for two hours after their workouts end.

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4/30/15 9:27 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 5:06 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 calciumówhether through supplements or dairy productsótended 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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4/29/15 11:43 A

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1) 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.

2) 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

3) Where does most of the fuel you burn during exercise come from?

Stored carbohydrates and fat

Most of the fuel you use during exercise doesnít come from the food you've recently eaten! It actually comes from the carbohydrates (called "glycogen") and fat that's stored in your muscles, liver, and fat cells. Thatís enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.


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4/28/15 10:44 A

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1) 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. Food products that contain trans fat include vegetable shortenings, hard stick margarines, crackers, candies, cookies, snack foods, fried foods, doughnuts, pastries, baking mixes and icings, store-bought baked goods, and more.

Saturated fat is unhealthy because it increases both your total blood cholesterol and your LDL (bad) cholesterol as well. Ideally, no more than 10% of your daily calories should come from saturated fats. Try to limit and avoid: bacon, bacon grease, beef, butter, cheese, cocoa butter, coconut, coconut milk, coconut oil, cream, cream cheese, ice cream, lard, palm kernel oil, palm oil, pork, poultry, sour cream, and whole milk.

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. You'll find polyunsaturated fats in corn oil, mayonnaise, pumpkin seeds, and sunflower seeds, which can be eaten in moderation.

2) What is epigallocatechin gallate (EGCG)?

An antioxidant

Green tea contains an antioxidant known as epigallocatechin gallate (EGCG), which has been shown in lab studies to boost metabolism and fat burning.

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

False

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


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4/28/15 9:41 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 11:23 A

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1) Which of the following best characterizes the 'valsalva maneuver'.

A breathing issue

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

2) To become a better runner, you must run every day.

False

Running every day is not a good idea. Without proper rest and recovery, your muscles will not repair adequately and you will increase your risk of injury, which could sideline you for days, weeks or even years. It is during the rest and recovery phase that your body adapts to running. This does not mean you can't do other cross-training activities on your non-running days, however.

3) "Stretching" and "warming up" are the same thing.

False

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

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4/27/15 8:39 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 4:00 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 7:03 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 12:54 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 11:23 A

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1) How soon after working out should you eat? Within 30 minutes to 2 hours
2) Taking (or eating) extra vitamin B-12 can boost your energy levels. False
3) How many calories does a single gram of alcohol contain? 7

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4/23/15 10:03 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 10:10 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).

2) Exercising regularly can increase the size of the hippocampus region of the brain.

True

3) Americans get ___ of their daily calories from beverages.

21%

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4/22/15 5:08 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.

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4/21/15 4:52 P

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1) People can have type 2 diabetes and show no symptoms.
True
2) How many servings of ice cream are in a single pint?
4
3) Beans, peas, lentils and oats are good sources of which kind of fiber?
Soluble fiber

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4/21/15 9:01 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 Childrenís 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 arenít 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.


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4/20/15 10:28 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.


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4/20/15 5:42 A

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Thanks you to those who entered the wrong answer and not putting in the right answer, it really helps.

Trev, Kent Southeast UK

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4/19/15 6:08 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 whatís in that glass, cup, can or mug may be a major cause of the alarming increase in obesity.


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4/18/15 6:07 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.


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4/17/15 6:03 A

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True or False: Daytime sleepiness always means a person isnít 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.


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4/16/15 11:29 A

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1) What does BMI stand for? Body mass index
2) Very slow weight loss is not beneficial in the long run. False
3) Minerals cannot be destroyed by light, water, or heat. True

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4/16/15 8:50 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 2:52 P

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1) Approximately how many varieties of tea are there? 3,000
2) Individuals who do not absorb vitamin B-12 properly might have what condition? Pernicious anemia
3) Most people with diabetes suffer from type 2 diabetes. true

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4/15/15 4:47 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 9:34 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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4/14/15 8:47 A

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1) You will absorb more nutrients from your veggies by eating them with a fat (such as a vinaigrette dressing). True
2) 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
3) For best results, how long should you hold a stretch? 15-30 seconds

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4/13/15 2:30 P

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1) Which of the following is responsible for the sweetness in some candies? Corn syrup
2) Your risk of developing high blood pressure increases as you age. True
3) Which of the following foods contain all 9 essential amino acids? All of the above

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4/13/15 4:24 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
I have no idea what this is.. emoticon

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 5:51 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 12:31 P

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1) Because they are high in cholesterol, eggs, especially the yolks, should be avoided at all costs. False
2) Even if you are at a healthy weight, your risk for developing hypertension is greater if you do not exercise regularly. True
3) There are many precautions you can take as an adult to prevent allergies from developing. False

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4/11/15 4:56 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 2:23 P

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1) Which conventionally grown vegetable tends to be HIGHEST in pesticide residue? celery
2) What percentage of lung capacity does the average person use while at rest? 15%
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

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4/10/15 4:18 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 1:21 P

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1) How much water should you drink during a workout? 8 ounces every 15-20 minutes
2) The US Department of Agriculture estimates that Americans eat what percentage of their meals away from home. 29%
3) Related to exercise, what does the term 'blood pooling' refer to? The collection of blood in the extremeties

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4/9/15 4:07 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 arenít necessarily caused by menopause.

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4/8/15 4:57 P

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1)What is the most accurate method of measuring body fat percentage? Underwater weighing
2) Your body needs an adequate amount of carbohydrates to be able to burn fat. True
3) : The frozen dessert known as 'Italian ice' contains milk, just like ice cream does. False

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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 12:09 P

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1) How many calories does a single gram of fat provide? 9 calories
2) What blood pressure reading is considered optimal? 120/80
3) If you smoke, you should check with your doctor before starting a new fitness program. True

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4/7/15 6:22 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 donít 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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3/3

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4/6/15 5:14 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.

Trev, Kent Southeast UK

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4/6/15 11:52 A

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1) Vegans need to take supplemental vitamin B-12. True
2 )Heart disease is the result of a combination of uncontrollable and controllable risk factors. True
3) Oats are naturally gluten-free. True

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4/5/15 6:27 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.

Trev, Kent Southeast UK

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Join the 10 minute exercising challenge and get exercising.
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4/4/15 5:02 P

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1) Bran is removed from wheat kernels to make white flour. What nutrients does this bran contain?

All of the above

Bran makes up the outer layers of the grain. It contains B-vitamins, trace minerals and dietary fiber. Itís removed when wheat flour is processed (refined and/or bleached) into white flour.

2) How many pounds of calcium are in the average adult body?

2-3 pounds

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

3) What causes the common cold?

Exposure to a virus

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

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4/4/15 4:38 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.

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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4/3/15 10:02 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.


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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4/2/15 2:04 P

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1) Which of the following foods contain fiber?

F, G and H only, nuts & seeds, fruits & veggies and whole grains

Fiber is ONLY found in plant-based foods. Animal products do not contain any fiber

2) How many calories are in a bowl of New England Clam Chowder from Panera?

720

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!

3) Which of the following is NOT a symptom of seasonal allergies?

Body aches

Body aches are never a symptom of seasonal allergies. If you experience body aches plus other allergy symptoms such as sneezing, stuffy nose and congestion, you most likely have a cold and should consult your doctor to find the best treatment option for you.


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