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MOMMA48's Photo MOMMA48 Posts: 741,293
10/8/19 7:47 P

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emoticon True or False: For best results, you should increase the amount of weight you lift every time you workout.

Answer/Explanation: FALSE! Progressively overloading your muscles is the key to effective strength training. But increasing the weight you use too rapidly can lead to burnout, chronic soreness, and overuse injuries. A better approach for most people is to increase the weight (by about 10%) when you can reliably do the higher number of reps each time in good form.

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MOMMA48's Photo MOMMA48 Posts: 741,293
10/4/19 11:01 A

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emoticon True or False: Simply walking for 15 minutes per day (without changing your diet) can prevent weight gain.

Explanation: 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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MOMMA48's Photo MOMMA48 Posts: 741,293
10/1/19 7:27 A

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emoticon True or False: Taking allergy medications regularly will cure allergies.

Explanation: False! emoticon Medications like antihistamines only relieve allergy symptoms, not cure them. The only known treatment that can cure allergies is immunotherapy (allergy shots). Nearly 80 percent of people who use these treatments correctly for one to three years will successfully cure their allergies. Talk to your doctor to find out if immunotherapy treatment is right for you.


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MOMMA48's Photo MOMMA48 Posts: 741,293
9/24/19 7:22 A

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emoticon True or False: As long as you're working hard, you don't need to change your workout routine.

Explanation: 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.

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MOMMA48's Photo MOMMA48 Posts: 741,293
9/23/19 7:25 A

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emoticon True or False: "Natural" is synonymous with "organic" when it comes to food.

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

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FORESTPAL's Photo FORESTPAL Posts: 1,300
9/18/19 1:02 P

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Thanks MOMMA. What an immense amount of info you've given us. Thanks so much.
I have to look up antioxidants. I don't recall why I need to eat berries.
I question the number of calories in a pound. I'd been on the paleo diet for over a year & gained 4 pounds when I added foods I'd been missing, & eating no more than about 2000 a day for about 2 months. Now I'm back on the straight & narrow . . . and relost 3# in 2 days. Makes no sense to me. Next time I do that I'll keep track of my calories,

Patsy; Livingston TX, Central time zone: Rookie; Spark start weight 235; Paleo start 197


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MOMMA48's Photo MOMMA48 Posts: 741,293
9/18/19 10:02 A

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

-You should measure your radial or carotid pulse.
-You should count for an entire minute for the most accurate measure.
-Check your heart rate before getting out of bed.
-Measure your heart rate three days in a row and average those numers; or
-All of the above

Answer/Explanation: 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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MOMMA48's Photo MOMMA48 Posts: 741,293
9/9/19 8:21 A

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emoticon Which Girl Scout cookie emoticon gives you the most cookies for your calories?

-Samoas
-Thin Mints
-Tagalongs
-Shortbread
-Do-si-Dos; or
-Shout Outs!

emoticon Answer: Shortbread!! Shortbread (called Trefoils in some regions cookies) contain just 4.5 grams of fat for a four-cookie serving. As a bonus, the Shortbread variety is also the lowest-sugar Girl Scout cookie, containing just 1 gram of sugar each.

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FORESTPAL's Photo FORESTPAL Posts: 1,300
8/18/19 9:42 A

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I just found this marvelous site. Thanks MAMMA

Patsy; Livingston TX, Central time zone: Rookie; Spark start weight 235; Paleo start 197


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MOMMA48's Photo MOMMA48 Posts: 741,293
8/17/19 5:28 P

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emoticon True or False: If you're not active or exercising after eating a meal or snack, the food you eat will turn into body fat.

emoticon Explanation: FALSE! Your body is constantly burning calories to perform physiological functions that keep your body alive and healthy (digestion, respiration, brain activity, etc.), so your body needs fuel from food and uses it all day long, even if you're not physically active. This is called your Resting Metabolic Rate, and it "runs" even when you're asleep.

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MOMMA48's Photo MOMMA48 Posts: 741,293
8/13/19 12:30 P

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emoticon True or False: Dietary fiber, starches, and sugars are all digested in the same way

emoticon Explanation: 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).

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MOMMA48's Photo MOMMA48 Posts: 741,293
8/8/19 7:14 P

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emoticon True or False: Too much calcium intake can lead to problems.

Answer/Explanation: True. Extremely large amounts of calcium over a long period of time can result in calcium deposits in soft organs, kidney stone development, or poor kidney functioning. The Tolerable Upper Intake Level is 2,500 milligrams daily.

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MOMMA48's Photo MOMMA48 Posts: 741,293
7/31/19 11:53 A

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emoticon True or False: Fish that live in warm, sunny waters contain more Omega-3's.

Explanation: emoticon Fish that live in dark, cold waters naturally contain higher levels of Omega-3's.

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MOMMA48's Photo MOMMA48 Posts: 741,293
7/30/19 4:04 P

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emoticon True or False: Vitamin C is only found in fruits.

Explanation: emoticon FALSE! The best sources of vitamin C include citrus fruits (oranges, grapefruits, tangerines), strawberries, peppers, kiwi, and cantaloupe. Good sources include some green-leafy vegetables, cauliflower, tomatoes, potatoes, and pineapple.

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7/29/19 4:58 P

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Rewarding yourself for completing certain goals each week is an example of:

Explanation: emoticon An Incentive System! Because the inherent benefits of nutritious eating and exercise aren’t always noticeable to the naked eye, it helps to program in external incentives for acting in healthy ways. Hold off on seeing that blockbuster movie, buying that new song for your iPod or having that fancy dinner out: You can use those favorite items and activities as incentives for working on your wellness throughout the week. That is why reward systems work so well when creating health, fitness or weight-loss goals.

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MOMMA48's Photo MOMMA48 Posts: 741,293
7/25/19 10:38 A

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emoticon Garlic is a good source of:

-Vitamins A, E, and B12
-Vitamin D and potassium
-Vitamin C, B6 and manganese
-Vitamin K, copper, and zinc; or
-None of the above

Explanation: VITAMIN C, B6 and MANGANESE! Garlic has been shown to moderately reduce cholesterol, and its sulfur compounds have been shown to reduce blood pressure. It's also low in calories (4 calories per clove) and high in vitamin C, vitamin B6 and manganese.

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MOMMA48's Photo MOMMA48 Posts: 741,293
7/23/19 1:13 P

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emoticon Beans, peas, lentils and oats are good sources of which kind of fiber?

-Soluble fiber; or
-Insoluble fiber

Explanation: Soluble fiber is found in beans, peas, lentils, oats, and barley. Some fruits and vegetables also have soluble fiber, such as apples, carrots, plums and squash. Eating foods with soluble fiber may help to lower blood cholesterol and decrease your risk of heart disease. These foods may also help lower blood sugar levels, which is important if you have diabetes.


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7/20/19 5:18 P

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

-It's a type of Omega-3 fatty acid
-It's found in flaxseed
-It's found primarily in plant foods; or
-Your body converts it to DHA very efficiently

emoticon Explanation: YOUR BODY CONVERTS IT TO DHA VERY EFFICIENTLY is FALSE! 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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MOMMA48's Photo MOMMA48 Posts: 741,293
7/17/19 9:07 A

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

-1/4 cup
-1/2 cup; or
-1 cup

emoticon Answer/Explanation: 1/2 cup! A single serving of cooked grains is 1/2 cup. If you're eyeballing it, that's about the size of a billiard ball.

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7/9/19 8:52 A

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emoticon True or False: You will absorb more nutrients from your veggies by eating them with a fat (such as a vinaigrette dressing).

emoticon Explanation: TRUE! Your body can't make use of certain vitamins and antioxidants found in vegetables(beta-carotene, vitamin D, and vitamin E in particular) without a bit of fat to help process them. Ditch the fat-free salad dressing and dip your fork into a dressing made with olive oil for heightened meal satisfaction and nutrient absorption!

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7/5/19 4:58 P

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emoticon True or False: Your workouts don't have to be continuous. You can break them up throughout the day into smaller segments (at least 10 minutes each) and achieve the same benefits.

Explanation: emoticon Yes! Forget the "all or nothing" mentality when it comes to exercise. Fitness does not live or die by 60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts.

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7/1/19 9:48 A

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emoticon According to research conducted at Tufts University, people who consume the most whole grains are ___ less likely to develop diabetes.

-22%
-42%
-62%; or
-92%

emoticon Explanation: 42%! A 2006 study by Tufts University showed that people who consume the most whole grains are 42 percent less likely to develop diabetes.

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6/28/19 7:57 P

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emoticon True or False: Women need more folic acid than men do.

emoticon Answer/Explanation: The recommended intake of folic acid for adult males and females is 400 micrograms daily.

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6/26/19 4:22 P

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emoticon Resistance training can lower blood pressure as much as:

-50%
-70%
-20%
-10%; or
-90%

emoticon Answer/Explanation: 20%! Research conducted in the College of Health Sciences’ Department of Health, Leisure and Exercise Science at Appalachian State University has shown that resistance training can lower blood pressure by as much as 20%. Researchers say that the healthy heart benefits come from the increased blood flow to the muscles, heart and body.

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6/24/19 8:19 A

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emoticon True or False: Vitamin C is only found in fruits.

Answer/Explanation: emoticon emoticon emoticon emoticon emoticon emoticon emoticon The best sources of vitamin C include citrus fruits (oranges, grapefruits, tangerines), strawberries, peppers, kiwi, and cantaloupe. Good sources include some green-leafy vegetables, cauliflower, tomatoes, potatoes, and pineapple.

Edited by: MOMMA48 at: 6/24/2019 (08:21)
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6/21/19 5:21 P

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emoticon Osteoporosis (bone loss) is a common concern for aging women who can help prevent it by:

A - Getting vitamin D from sunlight, food and supplements
B - Taking a multivitamin daily
C - Eating a diet rich in calcium
D - Performing regular exercise
-All of the above
-C and D only; or
-A, C, and D only

emoticon Explanation: ALL OF THE ABOVE! 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.

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6/19/19 6:21 P

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emoticon True or False: Exercising regularly can increase the size of the hippocampus region of the brain.

emoticon Answer/Explanation: True! 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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6/17/19 2:22 P

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emoticon True or False: Caffeine has been found to aid significantly in weight loss.

emoticon emoticon Explanation: FALSE! 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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6/12/19 8:53 A

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True or False: Strength training elevates your metabolism immediately following a workout.

Explanation: 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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6/5/19 7:37 P

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emoticon To build greater muscle strength, you should do ___ repetitions of each exercise.

A - 8-10
B - 12-15
C - 18-20
D - fewer
E - more
All of the above
Both A and D; or
Both C and E

Explanation: A & D! If your goal is to build strength and muscle size, then aim for fewer reps (such as 8-10). Because you are doing fewer reps, you will need a heavier weight to reach muscle exhaustion in each set, so that's where the phrase "heavy weight, low reps" come from.


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5/30/19 11:42 A

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emoticon True or False: Very slow weight loss is not beneficial in the long run.

emoticon Answer/Explanation: FALSE! The SparkPeople program is set up to help you safely lose between half a pound and two pounds per week. Studies show that individuals who rapidly lose weight are more likely to gain it back, while those who lost weight slowly are more likely to keep it off long term. So if you’ve lost a few pounds this month—excellent! Don’t discount that because you see someone on T.V. losing 15 pounds in two weeks.

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5/28/19 8:11 A

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emoticon Which of the following can increase the risk of getting a migraine while exercising?

-Exercising at a high intensity
-Quickly increasing your level of exercise intensity
-Becoming dehydrated
-All of the above

Answer/Explanation: emoticon ALL OF THE ABOVE! 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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5/25/19 10:36 A

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emoticon True or False: The only way your body can store energy from food is in the form of body fat.

Answer/Explanation: False! Your body can store energy from food for future use in two ways: 1) as fat and 2) as muscle fuel (called glycogen). Its first priority is to fill its glycogen tanks, because glycogen is the body's primary source of energy for physical activity. Once your glycogen stores are filled and the rest of the body's energy needs are covered, all the extra energy from your food will be stored as body fat.

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5/24/19 8:46 A

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True or False: Vitamins contain calories.

Answer/Explanation: 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.



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5/20/19 7:51 A

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emoticon Darker colored honey is...

-Higher in calories
-Sweeter
-Richer in antioxidants
-Less nutritious; OR
-Older

emoticon Answer/Explanation: Generally, the highest levels of antioxidants come from the darkest colored honey.

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5/16/19 11:15 A

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emoticon True or False: Besides foods fortified with calcium, you can only get calcium from dairy foods like milk and yogurt.

emoticon Answer/Explanation: FALSE! 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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5/14/19 11:04 A

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

emoticon Answer/Explanation: 15 Minutes! Fifteen minutes of sunshine a day, preferably before noon or after 3 p.m., could be enough to stimulate your body’s vitamin D production.

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5/10/19 4:57 P

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emoticon Roughly how many calories do people burn by cleaning their houses each year?

Answer/Explanation: 50,000! A 2005 study published in the British Journal of Nutrition showed that Brits burn more than 50,000 calories a year--nearly 15 pounds of fat--just by cleaning their homes.


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5/8/19 12:59 P

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emoticon After an intense workout, what nutrient does your body need most?

-Carbohydrates
-Protein
-Fat
-Vitamins; or
-Antioxidants

emoticon Answer/Explanation: Carbohydrates. 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. Moderate exercisers need about 30-40 grams of carbohydrates after an hour of exercise, but high-intensity exercisers need more—around 50-60 grams for each hour they exercised.

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5/7/19 12:19 P

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emoticon True or False: If you don't have allergies by the time you're 30, you won't develop them later in life.

emoticon Answer/Explanation: FALSE! Because repeated exposure to substances can prompt an allergic reaction, you are more likely to develop allergies as you get older.


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5/6/19 1:06 P

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emoticon Besides building strong bones, what else does calcium do?
-Helps the muscles contract
-Helps your heart beat
-Plays a role in nerve function
-Helps blood to clot
-All of the above

emoticon Answer/Explanation: ALL THE ABOVE! 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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5/3/19 4:33 P

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emoticon True or False: If you're not active or exercising after eating a meal or snack, the food you eat will turn into body fat.

emoticon Answer/Explanation: FALSE! Your body is constantly burning calories to perform physiological functions that keep your body alive and healthy (digestion, respiration, brain activity, etc.), so your body needs fuel from food and uses it all day long, even if you're not physically active. This is called your Resting Metabolic Rate, and it "runs" even when you're asleep.

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5/2/19 4:22 P

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emoticon Which of the following ground beef products tends to be the LEANEST?

-Ground beef
-Ground chuck; or
-Ground round

emoticon Answer/Explanation: GROUND ROUND! Ground beef products (in order of most to least fat): ground beef, ground chuck, ground round. Eye of round and roasts are leaner, while steaks and ribs have more fat.

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5/1/19 2:44 P

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emoticon True or False - Caffeine is found in certain headache medications.

emoticon Answer/Explanation: TRUE! The blood vessels in the brain dilate (enlarge) during a headache. Caffeine constricts the blood vessels, which lessens the pain. It is also a mild pain reliever. This is why caffeine is found in headache medications like Excedrin Migraine (130 mg per 2 tablets), Midol Complete (120 mg per 2 tablets) and Anacin (64 mg per 2 tablets).

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4/30/19 1:49 P

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emoticon True or False: For a muscle to get stronger, it has to get bigger.

emoticon Answer/Explanation: FALSE! 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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4/28/19 9:44 A

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emoticon True or False: 'Whole grain' is the same thing as 'whole wheat.'

emoticon Answer/Explanation: FALSE! The term "whole grain" is used in lots of food ads, and on the front of food packages, from bread to crackers to cereals. But whole grain is NOT the same thing as whole wheat.

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4/26/19 4:25 P

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emoticon How many calories are equal to one pound of body fat?

emoticon Answer/Explanation: 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.

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4/24/19 11:50 A

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emoticon True or False: It's important to maintain a regular sleep and wake schedule each day, including weekends.

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

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4/23/19 8:52 A

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

-They are liquid at room temperature
-They increase your cholesterol; or
-They're found in coconut oil

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

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emoticon True or False: Eating a diet high in sugar can cause type 2 diabetes.

emoticon Answer/Explanation: FALSE! There are many ways to prevent this form of 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.

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emoticon Which of the following dietary habits does NOT contribute to high blood pressure?

-A high intake of sodium
-A low intake of fiber
-A low intake of potassium
-A high intake of calcium; or
-A high intake of alcohol?

emoticon Answer/Explanation: A HIGH INTAKE OF CALCIUM! A diet high in sodium, saturated fat, and cholesterol, and low in fiber, whole foods, and minerals (potassium, magnesium, calcium) can increase blood pressure. Eating a low-sodium, low-fat diet that is rich in whole foods, fiber and minerals like calcium can help. This eating plan, known as the DASH Diet, has been proven to lower blood pressure. Moderate to heavy drinking (more than 1-2 drinks daily) can dramatically increase blood pressure and other health risks. Health experts recommend no more than one drink a day for women, and no more than two drinks per day for men.


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emoticon True or False: Brown eggs and white eggs have the same nutritional value.

Answer/Explanation: 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.

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

emoticon Answer/Explanation: Four! 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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emoticon True or False: Research shows that both green AND black teas contain heart-protecting antioxidants.

emoticon Answer/Explanation: According to a 1999 study of tea by the American Health Foundation, both green and black teas contain antioxidants that can help to decrease the risk of heart disease by lowering cholesterol.

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

-Your most recent meal or snack; or
-Stored carbohydrates and fat

Answer/Explanation:
Most of the fuel you use during exercise doesn’t 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. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.

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emoticon True or False: The best way to get more flax into your diet is to cook your food in flaxseed oil.

emoticon Answer/Explanation: FALSE! Flaxseed oil is even more perishable than ground flaxseed and goes bad quickly when exposed to air, light and heat. You can add flaxseed oil to many foods, but do NOT heat it or cook with it. Heat will cause flaxseed oil to go rancid and destroy its healthy properties. Only add flaxseed oil to chilled foods (like smoothies, salad dressings, yogurt, etc.) or to foods after cooking.

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

-High (greater than 60 mg/dL)
-Low (less than 40 mg/dL); or
-Somewhere in between

Answer/Explanation: 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.

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emoticon All grains and grain-based foods contain gluten.

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

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4/9/19 8:17 A

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emoticon True or False: Dietary fiber, starches, and sugars are all digested in the same way.

Explanation: 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).

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emoticon True or False: Women should lift light weights for more repetitions to avoid bulking up.

emoticon Answer/Explanation: FALSE! While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Women, in fact, are more likely to tone up from strength training rather than bulk up. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer. No matter how many repetitions you do, you should be lifting a challenging weight and feel muscle fatigue by the end of each set.

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emoticon Wearing ankle or wrist weights is a safe way to add intensity to your walks.

Answer/Explanation: FALSE! Avoid wearing ankle and wrist weights. They can alter your normal movement patterns and increase the risk of injury. If you must add weight to your workout, a weighted vest helps distribute weight more evenly and allows you to move more freely and normally than weights attached to your extremities.

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4/3/19 6:37 P

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emoticon What are the 4 fat-soluble vitamins?

emoticon Answer/Explanation: Four vitamins are fat-soluble: A, D, E, and K. Fat-soluble vitamins dissolve in fat. To be carried in your bloodstream and throughout your body, they must be attached to body chemicals made of lipids or fat. Your body is able to store these fat-soluble vitamins in body fat. Getting a new supply each day is not essential. Harmful, toxic levels of the fat-soluble vitamins can occur when excess amounts are consumed on a regular basis, usually from supplements.

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4/1/19 8:05 A

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emoticon For best results, how long should you hold a stretch?

emoticon Answer/Explanation: 15-30 Seconds. Ideally, most experts recommend that people stretch for 10-15 minutes per day. Hold each stretch for 15-30 seconds, repeating one or two more times, depending on how you feel.

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3/31/19 8:15 A

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emoticon True or False: Regularly walking about 10,000 steps per day can help lower blood pressure.

emoticon Answer/Explanation: A 2001 study published in Medicine & Science in Sports and Exercise found that sedentary women with high blood pressure reduced their systolic blood pressure and body mass by walking 9,700 steps per day at a self-selected pace for 24 weeks.

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3/30/19 12:45 P

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emoticon Can food labels that list "0" trans fats actual contain some trans fats?

Answer/Explanation: Any food that lists "hydrogenated oil" on the ingredients list does contain trans fats, even if the label says zero. A labeling loophole allows any food that contains fewer than 0.5 grams of trans fat per serving to list "0" grams of trans fat on the label, so always check the ingredients list!

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3/29/19 8:17 A

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emoticon 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?

25-50 IU
100-200 IU
400-800 IU; or
As much as possible

emoticon Answer/Explanation: Just a few minutes of sunlight a day can provide your body with ample amounts of vitamin D, but many of us spend most of our time indoors, especially during the winter months. A daily supplement providing 400-800 IU (international unites) of vitamin D can help to ensure you’re meeting your body’s needs.

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3/28/19 10:15 A

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emoticon Which of the following foods contains the most calcium per serving?

-Collards, frozen, chopped, cooked, boiled, drained, without salt (1 cup)
-Calcium-fortified orange juice (6 oz)
-Almonds (1 oz)
-Blackstrap molasses (1 Tbsp)

emoticon Answer/Explanation: Collard greens contain the most calcium (357 mg per cup) of all the foods listed here. Calcium fortified orange juice (200 mg per 6 oz), almonds (70 mg per 1 oz), and blackstrap molasses (175 mg per 1 Tbsp) still contain calcium, however.

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3/27/19 10:11 A

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emoticon True or False: Fat-free foods are always the healthiest choice.

emoticon Answer/Explanation: FALSE! 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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3/26/19 10:27 A

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emoticon True or False: Eggs are a lower-quality protein than poultry, beef, fish, and beans.

emoticon Answer/Explanation: FALSE! Eggs are exceptionally high-quality protein. In fact, the only source of protein higher in quality than eggs is a mother’s breast milk. Amino acids are the building blocks for proteins in our body, and eggs contain all nine of the essential amino acids—the ones our bodies cannot produce.

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3/23/19 11:27 A

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emoticon True or False: A vitamin E deficiency is common in the U.S.

emoticon Answer/Explanation: 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.

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