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10/14/19 12:26 P

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



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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 emoticon
Forget the "all or nothing" mentality when it comes to exercise. Fitness does not live or die by 60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts. Learn more about how Small Bits of Fitness Add Up.



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10/14/19 12:19 P

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Osteoporosis (bone loss) is a common concern for aging women who can help prevent it by: All of the above emoticon
Osteoporosis is a potentially debilitating, yet preventable condition. Calcium and Vitamin D intake and regular, weight-bearing exercise are just a few of the ways you can prevent it. Get 31 more tips to strengthen your bones.



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10/14/19 12:23 A

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It's important to maintain a regular sleep and wake schedule each day, including weekends.
True emoticon
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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10/14/19 12:15 A

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



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10/13/19 11:25 P

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All frozen yogurts are made with real yogurt that contains probiotics (live and active cultures).
False emoticon
While lower in calories and fat than ice cream, not all frozen yogurt is made with live and active cultures the way that standard yogurt is. To make sure that a frozen yogurt contains "yogurt" and a significant amount of live and active cultures, look for the National Yogurt Association (NYA) Live & Active Cultures seal. Without that seal, frozen yogurt does not contain any probiotics.



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10/8/19 1:14 P

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The same two bacteria cultures are used to make all yogurts.
True emoticon
Two such bacteria cultures, Lactobacillus bulgaricus and Streptococcus thermophilus are used to make all yogurts..


Edited by: SUNSET09 at: 10/8/2019 (13:16)

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10/8/19 1:13 P

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Caffeine has been found to aid significantly in weight loss.
False emoticon
Because caffeine is a stimulant, it does speed up metabolism, but the effect is only minimal and very short term. Clinical research does not show a significant weight loss with the use of caffeine-containing supplements. Therefore, save your money and leave those supplements (which can contain up to 300 mg of caffeine per dose) on the store shelf.




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10/8/19 1:10 P

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Sweating during exercise causes acne.
False emoticon
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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10/8/19 12:33 A

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Electronic bathroom scales that measure body fat are 100% accurate.
False emoticon
Special scales that use bioelectrical impedance (weak electrical signals) can estimate your body fat percentage. These scales can have a large margin of error (around 10% or more according to some studies). Plus, digital scales only measure fat levels in the lower body (the signal travels up one leg and down the other), so they don't provide a full picture of the fat level of your entire body.



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10/8/19 12:19 A

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Everything you eat after 7 p.m. is more likely to be stored as fat.
False emoticon
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.



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10/8/19 12:10 A

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



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10/6/19 11:31 P

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Which type of food can be stored as body fat?
All of the above emoticon
Put simply, too much of any type of food can result in weight gain.



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10/6/19 11:30 P

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Garlic is a good source of :
Vitamin C, Selenium and Magnesium emoticon
Garlic has been shown to moderately reduce cholesterol, and it's sulphur compounds have been shown to reduce blood pressure. It's also low in calories ( 4 calories per clove ) and high in vitamin C, selenium and magnesium.




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10/6/19 11:28 P

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



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10/6/19 12:57 A

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



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10/6/19 12:06 A

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Which habit has NOT been shown to prevent Type 2 Diabetes?
Consuming Less Sugar emoticon
There are many ways to prevent Type 2 diabetes. Contrary to popular belief eating too much Sugar does not cause Type 2 diabetes.




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10/5/19 11:56 P

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Stretching" and "warming up" are the same thing.
False emoticon
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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10/5/19 12:29 A

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It's better to squeeze out one more repetition, even with bad form, to really fatigue your muscles.
False emoticon
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.



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10/5/19 12:26 A

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Which of the following is responsible for the sweetness in some candies?
Corn syrup emoticon
Although all of these ingredients can be found in candy, corn syrup is the most common sweetening agent. Artificial flavors provide the flavor, but not the sweetness. Modified corn starch is a thickening agent, and yellow 5 is a food coloring.



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10/5/19 12:23 A

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Which of the following is responsible for the sweetness in some candies?
Corn syrup emoticon
Although all of these ingredients can be found in candy, corn syrup is the most common sweetening agent. Artificial flavors provide the flavor, but not the sweetness. Modified corn starch is a thickening agent, and yellow 5 is a food coloring.



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10/5/19 12:18 A

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Eating soup before your meal can help you consume fewer total calories during your meal.
True emoticon
Soup may curb your appetite. Studies show that people who eat broth or vegetable-based soups (not creamy or high-fat ones) as the first course of a meal consume fewer total calories during their meal. In fact, study participants consumed 20% fewer calories when they started their meal with soup



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10/2/19 12:44 P

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



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10/2/19 12:41 P

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The majority of the fat found in an egg is saturated fat.
False emoticon
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.



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10/2/19 12:38 P

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




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9/29/19 10:58 P

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How many servings of ice cream are in a single pint?
4 emoticon
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



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9/29/19 10:45 P

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The morning after an intense workout, you start feeling quite sore. You notice that you feel this way up to 72 hours after your workout, but then you feel as good as new. Which type of muscle soreness are you experiencing?
Delayed Onset Muscle Soreness, emoticon
Delayed Onset Muscle Soreness, called DOMS for short, is the soreness you're probably most familiar with. It's what you feel when you get out of bed the next morning after a tough workout. This type of muscle soreness begins 24 to 48 hours after your workout and actually indicates a natural adaptive process that the body uses after an intense exercise session. When you do a new or particularly challenging workout, your muscle fibers tear on a microscopic level. If you still feel pain well past the 72-hour mark you may be experiencing Long-Term Muscle Soreness. If the pain lingers for longer than 5 days, consult your doctor.



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9/29/19 10:42 P

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Depression is a normal part of life.
False emoticon
Although it's normal to feel sad or experience "the blues" in response to certain life events, such as the death of a loved one, clinical depression is a medical condition that persists for weeks, months or even years and is not a normal reaction to life events. To find out if you are experiencing the blues or real depression, click here.



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9/25/19 8:21 P

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What does BMI stand for?
Body mass index emoticon
BMI stands for body mass index.



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9/25/19 8:17 P

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What type of rhythmic exercise uses large muscle groups continuously?
B & C emoticon
Aerobic exercise goes by a few other names, including cardiovascular exercise, cardio, and cardiorespiratory exercise. The word aerobic means "with oxygen". Regular aerobic exercise, such as walking, jogging, running, dancing, skiing, rollerblading, cycling, swimming, aerobics classes (both land and water), rowing, stair climbing, and more, can strengthen your lungs and heart, improving your health and helping you maintain a healthy weight. Read The Keys to Aerobic Exercise to learn more.



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The US Department of Agriculture estimates that Americans eat what percentage of their meals away from home.
29% emoticon
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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9/22/19 10:52 P

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By skipping 4 oz. of sweet potato casserole and choosing 1/2 cup of baked sweet potato instead, how many calories will you save?
154 emoticon
Four ounces of traditional sweet potato casserole contains 244 calories and 6 grams fat, but a plain baked sweet potato (1/2 cup) provides a low 90 calories and virtually 0 fat grams. "Sweeten" yours with a sprinkle of calorie-free cinnamon for added flavor.



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9/22/19 10:47 P

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



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9/22/19 10:36 P

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




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9/22/19 12:41 A

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About ____% of the calories you consume post-workout should come from carbohydrates. 60% emoticon
Roughly 60% of the calories you eat at this time should come from carbohydrates. Contrary to popular belief, your body needs more carbohydrates than protein after a workout, to replace the muscle fuel (glycogen) you used up and to prepare for your next exercise session.



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9/22/19 12:28 A

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



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



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9/13/19 3:36 P

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Which of the following measures can be taken to help prevent or delay the onset menopause?
None of the above emoticon
Menopause is a natural event and cannot be stalled or prevented. However, medications, diet and exercise can prevent or eliminate some symptoms of menopause and enhance a woman's quality of life as she grows older. Learn how certain diet and fitness habits can help ward off symptoms.



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Approximately how many varieties of tea are there?
Over 3,000 emoticon
There are four basic types of tea: Black tea is produced by allowing tea leaves to completely ferment before heating. Oolong tea is only partially fermented. Green tea is produced by steaming freshly-picked leaves before heat-drying. And white tea is only withered and dried by steaming. There are over 3,000 varieties of tea, each with its own unique character and name--which comes from the district in which it was cultivated.



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



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9/12/19 12:49 A

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



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



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On average, which mayonnaise-based salad contains FEWER calories?
Coleslaw emoticon
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.



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



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



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9/10/19 12:09 P

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If people only ate healthful foods like fruits and vegetables they would never gain weight
False emoticon
Even healthful foods can result in weight gain. Although better for you than processed foods in numerous ways, too much of anything--even fruits and vegetables--can result in weight gain. It's all about calories in vs. calories out. That said, the calories you eat should come from the healthiest, most nutritious sources possible



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Stretching can cause injury.
True emoticon
Flexibility training is broadly accepted as a way to increase joint mobility. The goal of stretching is to optimize joint mobility while maintaining joint stability. Although research has shown that different stretching methods will improve joint flexibility, it should be noted that inappropriate stretching can cause injury.



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Potatoes, sweet potatoes and yams all come from the same plant family.
False emoticon
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.



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



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8/31/19 2:36 P

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How many different nutrients does your body need each day?
45 emoticon
Your body needs over 45 different nutrients every day. These nutrients are essential for health and must be provided in the foods eaten.



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______________ lowers blood pressure, decreases the stress hormone cortisol, and increases pain tolerance.
Oxytocin emoticon
When we experience friendly, affectionate touch, our bodies release oxytocin, which is sometimes called the love hormone. Oxytocin's effects include lowering blood pressure, decreasing the stress-related hormone cortisol and increasing pain tolerance. It is released through friendly touch, including contact between breastfeeding moms and their babies, cuddling couples and even pets and their owners.




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




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



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



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



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



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Which of the following nutrients should you LIMIT if you want to improve your cholesterol levels?
A (Trans fats), B (Saturated fats), and C (Cholesterol) only emoticon
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.



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Depression is a normal part of life.
False emoticon
Although it's normal to feel sad or experience "the blues" in response to certain life events, such as the death of a loved one, clinical depression is a medical condition that persists for weeks, months or even years and is not a normal reaction to life events. To find out if you are experiencing the blues or real depression, click here.



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Besides foods fortified with calcium, you can only get calcium from dairy foods like milk and yogurt.
False emoticon
You can find calcium in many dairy-free foods, from almonds to tofu. Collard greens, black-eyed peas, blackstrap molasses, kale and oranges are a few more plant-based sources of calcium.




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When exercising with high blood pressure, what is the best advice to follow?
All of the Above emoticon
When you have high blood pressure, listening to your body is important. Always talk to your doctor first. Your top priority is to neutralize the threat of blood pressure before you push yourself toward more dramatic exercise goals. Frequency (number of exercise sessions per week) is more important than intensity. For more detail and safety precautions, read Exercising with High Blood Pressure before you get started.



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



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Which of the following "menu words" signals the lightest menu item?
Poached emoticon
In general, the following menu words tend to describe unhealthy or high-calorie fare: buttery, breaded, buttered, fried, pan-fried, creamed, scalloped, au gratin, a la mode. Grilled, baked, steamed, broiled, stir-fried, roasted, blackened, and yes, poached are healthier preparation methods.



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



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Besides building strong bones, what else does calcium do?
All of the above: Helps the muscles contract, Helps your heart beat, Plays a role in nerve function, Helps blood to clot emoticon
Small amounts of calcium circulate in the blood stream and help with muscle and heart contractions, nerve functions, and blood clotting.



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Fat-free foods are always the healthiest choice.
False emoticon
When you remove the fat from foods that naturally contain them, you have to replace the fat with some other ingredients (often sugar or salt). Instead of choosing the fat-free version of your favorite cheese, which will lack the satisfyingly rich mouth feel of the original, choose the reduced-fat version. It will retain some of that richness with less fat and fewer calories.




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Which of the following can increase the risk of getting a migraine while exercising?
All of the above emoticon
Regular exercise can help prevent chronic illness, boost your mood and lengthen your lifespan, among a host of other benefits. But while consistent sweat sessions are great for you, they can also trigger head pain if you've increased your workout intensity quickly, worked very intensely or become dehydrated. Overall, regular exercise has been shown to help diminish recurrent headaches, so don't limit your trips to the gym. Instead, keep an eye on your fluid intake, especially when increasing the length or intensity of your sessions.



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What is the most accurate method of measuring body fat percentage?
Underwater weighing emoticon
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.



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



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What BMI (body mass index) range is considered overweight?
25-29.9 emoticon
A BMI between 25 and 29.9 is considered overweight. Calculate your BMI using SparkPeople's online calculator.



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Everything you eat after 7 p.m. is more likely to be stored as fat.
False emoticon
t'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.



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What does 'isometric' mean?
Same length emoticon
Isometric means "same length." This is a high-intensity contraction of the muscle with no change in the length of the muscle. In other words, your muscles are working hard but the muscle itself remains static. Isometric exercises are good for variety and some strength maintenance, but they don’t challenge your body enough to build much strength.



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Which types of nutrients provide energy for the body?
A, B, and C only emoticon
Only carbohydrates, fats and proteins provide energy, in the form of calories, to the body.




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Ditch that 1/4 cup of turkey gravy on your mashed potatoes to save?
30 calories emoticon
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!



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What is Acai?
A berry from Brazil emoticon
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.



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Choosing white turkey meat instead of dark will save you how many fat grams per 4-oz. serving?
4 emoticon
Four ounces of dark turkey meat without skin contains a reasonable 183 calories and 5 grams fat. Skinless turkey breast is leaner at 153 calories and 1 gram of fat per serving.



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BMI is the most accurate way to determine a person's degree of obesity.
False emoticon
BMI is a quick and easy way to determine if your weight is appropriate for your height. It's just a general measure (and isn’t always accurate for everyone).



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For a muscle to get stronger, it has to get bigger.
False emoticon
The amount of force a muscle can generate depends not just on the size of the muscle fibers but also on the number of fibers that can be activated and used. Each time you challenge your muscles to do more than they usually do, they learn to use more of your existing muscle fibers. Muscle fibers won't start getting bigger until after you reach the point where you're activating most of them--and you can gain a lot of strength before you get to that point.



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



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To help relieve some of the discomfort of hot flashes, a woman can:
A, B and D only emoticon
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. While hormone replacement therapy can help relieve hot flashes, it isn't routinely recommended for menopause symptoms since it does carry other risks; talk to your doctor about its pros and cons to decide if it's right for you



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Combining frozen fruit and sugar will give you what frozen dessert?
Sorbet emoticon
Sorbet is usually fruit and sugar that has been frozen. Sherbet has a fruit juice base but often contains some milk, egg whites or gelatin to thicken and richen it. It's a creamy version of sorbet.




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How many types of carbohydrates are there?
Three emoticon
There are three types of carbohydrates: starches, sugars and fiber. All three types of carbs are added up and listed as Total Carbohydrates on the Nutrition Facts label of a food product.




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




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



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Women need more folic acid than men do.
False emoticon
The recommended intake of folic acid for adult males and females is 400 micrograms daily.



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

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



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



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



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According to the USDA, how much of your plate should you fill with fruits and veggies at every meal?
One half of your plate emoticon
The USDA recommends filling half of your plate with fruits and veggies at every meal.



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Antibiotics can treat a cold or the flu
False emoticon
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.



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



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



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Which of the following nutrients can be found in flaxseeds? Lignans, Omega 3's, Fiber, Protein (Answer is All of the above) emoticon
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 it 's cancer fighting potential.



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



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Exercising regularly can increase the size of the hippocampus region of the brain.
True emoticon
A study published in Proceedings of the National Academy of Sciences found that regular sweat sessions can increase the size of a region of the brain called the hippocampus--a part of the brain that begins to decline around age 30 in most adults. The hippocampus is tucked deep in the brain and plays an important role in learning and memory. According to researchers, a larger hippocampus is associated with better performance on spatial reasoning and other cognitive tasks.



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



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