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1/21/20 12:38 A
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Which of the following foods contain cholesterol?
A, B, C, D and E only emoticon
Dietary cholesterol is found only in foods of animal origin, such as meat, poultry, fish, eggs, and dairy products. It is not found in plant foods like grains, fruits and vegetables. In moderate amounts, it is essential to good health

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1/18/20 5:59 P
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Most exercisers lose how many cups of fluid (sweat) per hour of moderate exercise?
4 cups emoticon
Most moderate exercisers will lose about one quart (4 cups) of fluid per hour of exercise, so try to drink about 16-20 ounces of water shortly after your workout to aid the recovery process

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1/17/20 6:19 P
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Of adults with arthritis, how many take part in a regular exercise program?
2/3 emoticon
According to a study published in the American Journal of Preventive Medicine, adults with arthritis aren't exercising enough. According to researchers, more than one-third of adults with arthritis do NOT exercise at all (meaning approximately 2/3 do), and people with arthritis are less likely than people without arthritis to meet recommended levels of physical activity (30 minutes of moderate activity most days of the week). Exercise is an important part of an arthritis management program. To learn more, read Managing Arthritis with Exercise.

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1/16/20 2:58 P
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Even a person who is mildly overweight should get a doctor's clearance before starting a new fitness program.
True emoticon
A document called a PAR-Q (Physical Activity Readiness Questionnaire) can help you determine if you need a medical evaluation before starting an exercise program. You can get one here.

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1/15/20 12:27 P
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Even if you eat healthy and exercise regularly, your cholesterol levels are more likely to be elevated if you are overweight.
True emoticon
Being overweight increases your blood cholesterol levels since your body stores the extra calories you eat as triglycerides. When these triglyceride levels are high, HDL (good) cholesterol levels tend to be low, a combination that is associated with an increased risk for heart disease. Losing just 10% of your body weight (25 pounds for someone who weights 250 pounds), can improve your cholesterol levels.

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1/14/20 6:01 P
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How many of the calories in a healthy diet should come from carbohydrates, according to reputable nutrition experts?
45-65% emoticon
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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1/13/20 2:27 P
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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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1/13/20 12:25 A
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Your body needs sodium.
True emoticon
Sodium is found mainly in blood plasma and in the fluids outside the body cells. It helps regulate the movement of body fluids in and out of the body cells. Sodium helps your muscles and heart to relax. It is involved in the transmission of nerve impulses and helps to regulate blood pressure.

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1/11/20 9:39 P
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For best results, how long should you hold a stretch?
15 - 30 seconds emoticon
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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1/11/20 12:30 A
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Men can get cellulite
True emoticon
While the structure of men's skin prevents most men from getting cellulite, there are some cases of male orange-peel appearance—particularly in men with lower levels of the male hormone androgen. Overall, about 10% of men have cellulite (compared to over 90% of women).

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1/9/20 6:32 P
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The best way to get rid of belly fat is by doing more abdominal exercises like crunches.
False emoticon
There is no way to target weight loss to a specific area of the body because your body decides where it wants to put on weight and where it wants to take it off. The midsection is a common "problem" area for many people. The best way to lose fat is through cardiovascular exercise. It is important to do a variety of abdominal exercises (including crunches) to keep your core strong, but until that excess fat is gone, you will not see the muscle definition.

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1/9/20 6:25 P
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Caffeine is found to improve performance in short-duration, high-intensity physical activity.
False emoticon
Low to moderate doses of caffeine (200-300 mg) have been shown to improve athletic performance in well-trained athletes, especially in endurance events like running. However, in sports that require short bursts of movement like weight lifting or sprints, caffeine is less effective.

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1/8/20 6:10 P
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Which of the following can help reduce the length and severity of colds and flu?
A, B and C Only emoticon
There is no cure for the common cold or flu. But vitamin-rich fruits and veggies (dark green, red and yellow ones) can boost your body's resistance. So can adequate rest and plenty of fluids—especially water, which moistens mucous membranes and helps them fight off intruding viruses. Taking hot baths can be relaxing and soothe those flu aches, but it's not a good idea when you have a fever.

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1/7/20 9:41 A
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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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1/6/20 6:48 P
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Depression can occur when other areas of your life are going well.
True emoticon
People can experience depression even when life is going well. While depression can be triggered by unfortunate life events, that is not always the case

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1/6/20 12:40 A
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Riboflavin is another name for which vitamin?
Vitamin B-2 emoticon
Riboflavin (vitamin B-2) is involved in several vital metabolic processes in the body. It is necessary for normal cell and tissue function. Riboflavin is needed for normal protein and energy metabolism.

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1/3/20 10:03 A
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In order for exercise to improve your cholesterol levels, it must be
None of the above emoticon
Exercise can increase your HDL (good) levels while lowering your LDL (bad) cholesterol. You'll be happy to know that you don't need to spend countless hours in the gym to achieve the heart-health benefits of getting active. The American Heart Association recommends 30 minutes of exercise on most days of the week.

Even moderate activity, if done daily, can make a difference. Research shows cholesterol improvements are related to the amount of activity and not to the intensity of the exercise. Even if you lose little weight, exercise can help you improve your cholesterol levels. Heart-healthy changes can occur inside your body before any benefits are seen on the outside.

Although everyone should consult their health care provider before starting an exercise program, in most cases, you won't need medical supervision to exercise safely and effectively.

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1/2/20 1:12 P
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All grains and grain-based foods contain gluten.
False emoticon
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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1/1/20 11:17 P
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What type of rhythmic exercise uses large muscle groups continuously?
B and C Only 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.

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12/30/19 9:29 A
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A whole-grain wheat kernel contains 3 parts. What are they called?
Bran, germ and endosperm emoticon
A whole-grain kernel is made up of the bran, germ and endosperm.

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12/30/19 1:02 A
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Which of the following contributes to good heart health?
All of the above emoticon
All of the above can help you improve your heart health.

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12/28/19 1:24 P
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What causes the common cold?
Exposure to a virus emoticon
Specifically, the common cold is caused by one of 200 viruses. It is true that a weakened physical condition, which might be worsened by cold weather, can hurt your body's attempt to combat a virus, but cold weather doesn't cause colds.

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12/27/19 1:34 P
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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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12/26/19 12:31 P
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Line up these 5 homemade pies in order of most to least calories per slice (highest to lowest calories).
Pecan pie, cherry pie, apple pie, pumpkin pie, sweet potato pie emoticon
Here's the fat and calorie breakdown for homemade pies:
Pecan pie 503 calories, 27 grams fat
Cherry pie 486 calories, 22 grams fat
Apple pie 411 calories, 19 grams fat
Pumpkin pie 316 calories, 14 grams fat
Sweet potato pie 250 calories, 12 grams fat

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12/25/19 11:31 P
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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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12/24/19 2:06 P
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What are the 4 fat-soluble vitamins?
Vitamins A, D, E and K emoticon
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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12/23/19 1:05 P
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With each step you take, how much force do your knees and hips experience?
2-4 times your body weight emoticon
Every time you take a step, the force on your knees and hips equals two to three times your body weight! Climbing down steps will increase the pressure on your knees and hips by six-fold—that's 900 pounds of pressure for a person who weights just 150 pounds. Your risk of developing osteoarthritis generally increases with the amount of weight that your joints have to bear. Once osteoarthritis has developed, being overweight exacerbates the condition. Your SparkDiet can help you lose the extra pounds safely and permanently.

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12/22/19 5:20 P
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Which of the following is NOT a good nutrition strategy for type 2 diabetics?
Eating fat with every meal and snack emoticon
While all of these other strategies are important for diabetics, eating fats at every meal or snack is not. Certain fats can enhance health, and fat can also slow carbohydrate absorption, preventing spikes in blood sugar. But diabetics need to watch their fat intake and keep it at moderate levels. Therefore, eating fat at every meal and snack is typically not advised. Eating Well with Type 2 Diabetes offers more tips.

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12/21/19 4:21 P
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The best way to get more flax into your diet is to cook your food in flaxseed oil.
False emoticon
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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12/20/19 12:13 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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12/18/19 6:52 P
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Choosing white turkey meat instead of dark will save you how many fat grams per 4-oz. serving?
4 grams 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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12/18/19 6:45 P
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Taking (or eating) extra vitamin B-12 can boost your energy levels.
False emoticon
A lack of vitamin B-12 may lead to fatigue, but taking extra B-12 does not boost energy levels. A water-soluble vitamin, your body excretes excess vitamin B-12.

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12/17/19 12:47 P
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What is the best way to prevent the flu?
Get a flu shot emoticon
Many doctors and health experts agree that vaccination (the flu shot) is the best way to avoid the flu. Talk to your doctor about whether or not you're a good candidate for flu vaccination. According to the National Sleep Foundation, lack of sleep can impair the effectiveness of the flu shot, so make sure you are well rested and caught up on any missed sleep before you get a vaccination. For more tips to beat the flu once you have it, click here.


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12/16/19 1:56 P
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What is the name of the condition of an UNDERACTIVE thyroid?
Hypothyroid emoticon
Hypothyroidism, the chronic condition of an under-active thyroid, affects millions of Americans. It's most commonly caused by chronic autoimmune thyroiditis or Hashimoto's disease, and can result in a variety of symptoms, including: weight gain (caused by a reduction in metabolism), water retention, depression, muscle pain, increased cholesterol, fatigue, mental "fog" and more.


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12/16/19 12:33 A
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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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12/13/19 3:09 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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12/11/19 6:31 P
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You should exercise in the 'fat burning zone' (low intensity, long duration) to lose the most weight. emoticon
The "fat burning zone" business is very misleading. It’s true that low intensity exercise uses more fat as fuel and that moderate intensity exercise (that you can maintain for 20 minutes or more) burns both fat and glucose. But, you're better off exercising in the aerobic zone as much as you can, because exercising at this higher intensity burns more total calories. You will burn a larger percentage of fat in relation to glucose when you are working at a lower intensity, but you will also burn fewer total calories and less total fat. The relative percentage of fat burned has nothing to do with weight loss—it's the total amount calories burned that counts.

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12/11/19 12:26 A
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By dieting alone (not exercising), how much of your weight loss could be muscle and lean tissue?
25% emoticon
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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12/9/19 8:13 P
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How many calories are in a bowl of New England Clam Chowder from Panera?
570 Calories emoticon
According to panerabread.com, a bowl of Panera's New England Clam Chowder contains 720 calories. Yikes--that's half a day's worth of calories for some people!

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12/8/19 12:50 A
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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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11/29/19 1:20 A
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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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11/27/19 12:49 P
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Research shows that both green AND black teas contain heart-protecting antioxidants.
True emoticon
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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11/26/19 11:50 A
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Eating chicken soup can help you recover from a cold.
True emoticon
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. You can help yourself feel better in no time by following these Self-Care Tips for Sick Days.

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11/25/19 2:52 P
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What does hypertension mean?
High blood pressure emoticon
Hypertension means high blood pressure.

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11/24/19 3:26 P
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'Whole grain' is the same thing as 'whole wheat.'
False emoticon
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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11/23/19 8:05 P
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Eggs are a lower-quality protein than poultry, beef, fish, and beans.
False emoticon
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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11/22/19 3:13 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..


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11/21/19 1:52 P
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Dutch-processed chocolate contains the most antioxidants.
False emoticon
Many cocoa powders are "Dutch processed" or "alkalized" to reduce their acidity, but this processing also reduces their antioxidants and phenols. Natural cocoa powder provides the most benefits.

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11/21/19 12:28 A
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For optimum health, you want your HDL cholesterol to be …
High (greater than 60 mg/dL) emoticon
DL (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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11/19/19 1:59 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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