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MOMMA48's Photo MOMMA48 Posts: 701,232
5/24/19 8:49 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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MOMMA48's Photo MOMMA48 Posts: 701,232
5/20/19 7:55 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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5/6/19 1:11 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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5/1/19 3:03 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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MOMMA48's Photo MOMMA48 Posts: 701,232
4/28/19 9:48 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 4:36 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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MOMMA48's Photo MOMMA48 Posts: 701,232
4/23/19 8:58 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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MOMMA48's Photo MOMMA48 Posts: 701,232
4/19/19 4:16 P

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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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MOMMA48's Photo MOMMA48 Posts: 701,232
4/18/19 11:50 A

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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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MOMMA48's Photo MOMMA48 Posts: 701,232
4/17/19 6:48 P

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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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4/14/19 9:55 A

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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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4/13/19 11:12 A

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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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MOMMA48's Photo MOMMA48 Posts: 701,232
4/12/19 11:37 A

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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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4/9/19 8:23 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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4/7/19 1:11 P

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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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4/1/19 8:10 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 8:19 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 12:48 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 8:21 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 10:19 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 10:15 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 10:31 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 11:32 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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3/22/19 5:04 P

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emoticon True or False: Aerobic exercise decreases HDL cholesterol.

emoticon Answer/Explanation: FALSE! HDL cholesterol is the "good" cholesterol. Aerobic exercise increases HDL (good) cholesterol and decreases LDL (bad) cholesterol.

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3/20/19 11:58 A

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emoticon True or False: The friendly bacteria in your digestive tract make vitamins that your body uses.

emoticon Answer/Explanation: TRUE! Vitamin K can be made in your digestive tract by the billions of bacteria that are in your intestines. Some of these bacteria synthesize vitamin K that your body can then absorb. You can also obtain vitamin K from food sources such as green-leafy vegetables such as spinach and broccoli, pork, liver, whole wheat, oats, and bran. Fair sources include fruits, vegetables, seeds, tubers, milk, and eggs.

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3/19/19 4:56 P

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emoticon According to research studies, which of the following strategies could help you burn more calories than the other?

-Strength training before running; OR
-Running before strength training

emoticon Answer/Explanation: 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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3/18/19 7:17 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
-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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3/15/19 6:04 P

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emoticon Which of the following "menu words" signals the lightest menu item?

-pan-fried
-scalloped
-a la mode
-poached
-homemade

emoticon Answer/Explanation: POACHED. 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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3/13/19 11:21 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.

emoticon 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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3/12/19 9:08 A

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emoticon Inactive adults who don't strength train regularly can lose how many pounds of muscle mass per year?

emoticon Explanation: 1/2 Pound. Without consistent strength training, muscle size and strength decline with age. An inactive person loses 1/2 pound of muscle per year after age 20. After age 60, this rate of loss doubles. But, muscle loss is not inevitable. With regular strength training, muscle mass can be preserved throughout the lifespan, and the muscle lost can be rebuilt.

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3/10/19 7:48 P

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There are 5 components of fitness. Which of the following isn't one of them?

Answer/Explanation: Warm Ups. 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.


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3/6/19 12:19 P

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emoticon Strength training builds stronger muscles, but what else does it help strengthen?
A - Tendons
B - Ligaments
C - Bones
D - Joints
All of the above
C and D only

emoticon Answer/Explanation: ALL THE ABOVE! Regular strength training increases the size and strength of the muscle fibers. It also strengthens the tendons, ligaments, and bones. All of these changes have a positive impact on your physical fitness, appearance, and metabolism, while reducing the risk of injury and decreasing joint and muscle pain.

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3/4/19 3:05 P

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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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3/3/19 11:35 A

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

emoticon 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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3/1/19 10:01 A

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emoticon Which of the following ingredients is a sweetener with no calories?

-Dextrose
-Sucralose
-Maltose
-Diastase

emoticon Answer/Explanation: Sucralose is the only non-caloric sweetener in this list; it is an artificial sweetener. Dextrose and maltose are types of sugars that contain calories, while diastase is an enzyme in the body that breaks down starch.

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2/27/19 2:07 P

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emoticon True or False: Sensitivities to specific allergens (such as pollen) are inherited.

emoticon Answer/Explanation: FALSE! Sensitivities to specific allergens are not inherited, but the tendency to develop allergies can be traced back to your parents. If your mother was allergic to dust mites for example, you might also develop allergies--but not necessarily to the same substance. If one of your parents had allergies, you have a one in three chance of also developing an allergy. This risk jumps as high as 75% if both of your parents had allergies.

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2/26/19 1:21 P

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emoticon True or False: Sunscreen blocks your body's ability to make vitamin D when exposed to sunlight.

Answer/Explanation: TRUE! Vitamin D is known as the "sunshine vitamin" because it is made in your skin when the ultraviolet light hits your skin. However, sunscreen can inhibit the body's ability to make vitamin D. If you eat a balanced diet and get outside in the sunshine at least 1.5 to 2 hours a week, you should be getting all the vitamin D you need.

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2/23/19 1:03 P

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

Answer/Explanation: 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.

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2/22/19 11:07 A

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emoticon Which of the following foods is highest in antioxidants?

-Tomatoes
-Raspberries
-Kiwis

emoticon Explanation: 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.

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2/21/19 6:27 P

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

Answer/Explanation: LOW GLYCEMIC INDEX! One system for classifying carbohydrates is the glycemic index. The glycemic index ranks foods on how they affect blood sugar level by measuring how much the blood sugar increases after one eats. For example, white bread is digested quickly into glucose, causing blood sugar to spike quickly. Therefore white bread has a high glycemic index number. In contrast, brown rice is digested more slowly, causing a lower, more gentle change in blood sugar. It therefore has a lower glycemic index number.

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2/20/19 12:12 P

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emoticon How much water should you drink during a workout?

emoticon Answer/Explanation: 8 ounces every 15-20 minutes!
During one hour of vigorous exercise, the average person loses one quart (32 ounces) of water through sweat! However, drinking water before and after exercise is just as important.

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2/19/19 11:28 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?

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

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2/18/19 9:52 A

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emoticon True or False: Even a person who is mildly overweight should get a doctor's clearance before starting a new fitness program.

emoticon Answer/Explanation: TRUE! A document called a PAR-Q (Physical Activity Readiness Questionnaire) can help you determine if you need a medical evaluation before starting an exercise program.

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2/17/19 9:33 A

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emoticon The formula 220 - age measures what?

emoticon Answer/Explanation: 220 - age is a common formula to find your maximum heart rate (MHR) for aerobic exercise.

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2/16/19 11:48 A

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

emoticon Answer/Explanation: STORED CARBOHYDRATES & FAT! 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. 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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2/15/19 9:50 A

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emoticon True or False: The friendly bacteria in your digestive tract make vitamins that your body uses.

emoticon Explanation: TRUE! Vitamin K can be made in your digestive tract by the billions of bacteria that are in your intestines. Some of these bacteria synthesize vitamin K that your body can then absorb. You can also obtain vitamin K from food sources such as green-leafy vegetables such as spinach and broccoli, pork, liver, whole wheat, oats, and bran. Fair sources include fruits, vegetables, seeds, tubers, milk, and eggs.

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2/14/19 5:03 P

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emoticon About ____% of the calories you consume post-workout should come from protein.

emoticon Answer/Explanation: 25%! While carbs are essential, it’s also important to include some high-quality protein in your post-workout meal or snack. This protein will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles. About 25% of the calories you eat after a workout should come from protein—that's about 10-15 grams for most people.


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2/13/19 10:52 A

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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.

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

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2/9/19 12:16 P

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emoticon To achieve minimum health and fitness benefits, adults should aim for how many aerobic exercise sessions per week?

emoticon Answer/Explanation: 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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2/8/19 9:56 A

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emoticon Bed rest is the best treatment for back pain.

emoticon Answer/Explanation: 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.

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2/7/19 2:14 P

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emoticon Heart disease is the result of a combination of uncontrollable and controllable risk factors.

emoticon Answer/Explanation: TRUE! Many people understand that there is a connection between poor diet, lack of exercise and the development of heart disease. But your risk of developing cardiovascular disease is the result of a combination of many risk factors. There are two main categories of risks that contribute to heart disease--those that you can't change (uncontrollable risks), and those that you can (controllable risks).

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2/6/19 1:12 P

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emoticon True or False: Ramping up your B-12 and folate (folic acid) intake can help cure a bad mood.

emoticon Answer & Explanation: TRUE! Scientists believe that B-12 and folate help the body produce a neurotransmitter called serotonin—a known mood stabilizer. Shellfish, fortified cereal, oatmeal, wheat germ, and vegetables are some of the many foods rich in these nutrients.

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2/5/19 11:48 A

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emoticon By dieting alone (not exercising), how much of your weight loss could be muscle and lean tissue?

emoticon Answer/Explanation: 25% According to a University of Michigan research study, at least 25% to 30% of weight lost by dieting alone is not fat at all, but lean tissue, muscle, bone and water. However, strength training helps dieters preserve muscle mass while still losing weight.

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2/2/19 10:14 A

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emoticon True or False: Your risk of developing high blood pressure increases as you age.

emoticon Answer/Explanation: TRUE! 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.

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2/1/19 12:48 P

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emoticon True or False: People who skip breakfast tend to LOSE MORE weight than people who eat breakfast.

emoticon Answer/Explanation: FALSE! A 2002 study by the National Weight Control Registry, a group of more than 3,000 people who have lost at least 30 pounds and kept it off for at least a year, found that breakfast eaters were more successful at maintaining their weight loss. Another study found that women who skipped breakfast made up for it by eating more throughout the day.

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1/30/19 4:05 P

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emoticon True or False: Eating chicken soup can help you recover from a cold.

emoticon Answer/Explanation: True! There is a grain of truth to this practice. Chicken soup won't "cure" your cold, but research shows that it can help loosen nasal mucus and clear up congestion so you breathe a little easier.

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1/29/19 3:09 P

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emoticon How many of the calories in a healthy diet should come from carbohydrates, according to reputable nutrition experts?

emoticon Answer/Explanation: 45-65%! Carbohydrates should make up 45% - 65% of the total daily calories in a healthy diet. At least 130 grams of carbohydrate should be included in the diet each day.

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