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1/2/19 8:17 A

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Research has proven that detox diets help remove toxins from the body.
False emoticon
There is no medical evidence that detox diets actually remove any toxins from the body.



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1/2/19 8:13 A

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Very large doses of vitamin C can cause what problem?
Diarrhea emoticon
Vitamin C is water-soluble, so the body excretes any excess consumed. However, very large doses may cause kidney stones and diarrhea. The Tolerable Upper Intake Level is 2,000 milligrams for both adult males and females.



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1/2/19 8:08 A

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Untreated depression can lead to a weakened immune system.
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Left untreated, depression can last for weeks, months or even years and increase the risk of other health problems and even death. Untreated depression can lead to a weakened immune system, resulting in more and longer-lasting illnesses.



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12/31/18 11:14 A

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Cellulite is a special type of fat.
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Fat is fat, whether it’s on your thighs or on your arms. Cellulite occurs when subcutaneous fat (found directly under the skin) gets pushed up through the layer of mesh-like connective tissue, resulting in a lumpy and bumpy appearance.



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12/31/18 11:12 A

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How many minutes of sunlight are generally needed per day to stimulate the body's vitamin D production?
15 minutes emoticon
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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12/31/18 11:07 A

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Caffeine is found in certain headache medications.
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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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12/28/18 8:30 A

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You should always avoid exercise when you have a cold.
False emoticon
If the cold is primarily in your head, it's okay to exercise, just at a lower intensity (provided you feel okay and have enough energy). Once you are feeling 100% again, then you can slowly increase your activity back to your pre-illness level. If your cold is below the neck (in your chest), try to refrain from activity until it clears up. The best thing you can do for your body when it's trying to fight a bug is to give it rest.




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12/28/18 8:30 A

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A middle-aged (or older) person who has never exercised before should get a doctor's clearance before starting a 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.




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12/28/18 8:30 A

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Which of the following nutrients should you LIMIT if you want to improve your cholesterol levels?
A (Trans fats), B (Saturated fats), and C (Cholesterol) only emoticon
Trans fat is the unhealthiest fat you can eat! It increases your total cholesterol and your LDL (bad) cholesterol while lowering your HDL (good) cholesterol. Saturated fat is unhealthy because it increases both your total blood cholesterol and your LDL (bad) cholesterol as well. Cholesterol should be limited to less than 300 mg daily. Polyunsaturated fats are somewhat healthy since they decrease your LDL (bad) cholesterol, but also decrease your HDL (good) cholesterol.




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12/27/18 10:29 A

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




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12/27/18 10:29 A

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Women should lift light weights for more repetitions to avoid bulking up.
False emoticon
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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12/27/18 10:28 A

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




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12/26/18 9:35 A

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



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12/26/18 9:31 A

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What type of produce has the most vitamin C per serving?
Red Bell Peppers emoticon
One serving of red bell pepper delivers a whopping 190 mg of vitamin C! Broccoli contains 132 mg, kiwi boasts 137 mg, and oranges come in last with 83 mg. According to the National Institutes of Health, the daily recommended value for vitamin C is 90 mg for men and 75 mg for women, so one serving of red bell pepper will more than cover your needs.




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12/24/18 9:15 P

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The frozen dessert known as 'Italian ice' contains milk, just like ice cream does.
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Italian ice (also called Granita) is a mix of juice (or other liquid like coffee), water and sugar, usually in a 4:1 ratio of liquid to sugar. The ices are stirred frequently during freezing to give it a flaky texture. These are almost always fat-free, contain minimal additives and are the lowest in calories of all frozen desserts.


Edited by: SUNSET09 at: 12/26/2018 (09:28)

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12/24/18 9:15 P

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Fish that live in warm, sunny waters contain more Omega-3's
False emoticon
Fish that live in dark, cold waters naturally contain higher levels of Omega-3's.



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12/24/18 9:10 P

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Which of the following ingredients is a sweetener with no calories?
Sucralose emoticon
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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12/24/18 8:58 P

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How many teaspoons of sugar does a 12-oz can of soda contain?
10 emoticon
Four grams of sugar equals one teaspoon. A 12-oz can of pop contains 40 grams of sugar, which is equal to 10 teaspoons of sugar and 160 empty calories.



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12/22/18 3:27 P

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An HDL ("good" cholesterol) level of __________has been linked to lower disease risks and protection against heart disease for both men and women.
60 mg/dl emoticon
According to the American Heart Association, men should aim for HDL levels of 40 mg/dL or greater, and women should aim higher than 50 mg/dL. Levels of 60 mg/dL or more for both genders have been linked to lower disease risks and protection against heart disease.



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12/22/18 3:23 P

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Eggs can absorb flavors and smells from your fridge.
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Eggshells have more than 17,000 pores. Keeping them in open air in the fridge next to last night’s salmon may yield a fishy-tasting omelet the next morning. Storing your eggs in the carton can help keep them fresh and tasty. It’s safest to keep eggs on the middle or bottom shelf of the fridge, not in the door, where temperatures often rise above the recommended 37 degrees Fahrenheit.



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12/22/18 3:15 P

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Cold and flu season is in full swing! To stop germs from spreading, how long should you wash your hands at each session?
20 seconds emoticon
The number one way to defend yourself during cold and flu season is to wash your hands, including under the nails and in between fingers for at least 20 seconds with warm, soapy water—and to do so frequently.



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12/21/18 2:22 P

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After a hard workout, you should see weight loss almost immediately.
False emoticon
Cutting calories today (through diet and exercise) will not necessarily show up on the scale at the end of the day or even by tomorrow. Your weight can fluctuate from day-to-day for reasons that have nothing to do with your diet and exercise program. Much of this fluctuation is due to water and food intake. While your scale may show changes throughout the day, fluctuations that could be due to food & water alone are not permanent weight losses or gains. Weighing yourself immediately after wearing a "sweat" suit, getting into a sauna, or finishing an intense workout might (or might not) show a loss on the scale. But that is temporary water loss that will come back after you re-hydrate yourself by drinking. Remember—you’re trying to lose fat, not simply "weight" or water weight.



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12/21/18 2:15 P

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Where does most of the fuel you burn during exercise come from?
Stored carbohydrates and fat emoticon
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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12/21/18 2:13 P

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High-impact exercises help reduce the risk of osteoporosis?
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Because high-impact exercises put more stress on the joints and skeletal system, they actually help strengthen bones, reducing the risk of osteoporosis.



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12/20/18 9:33 A

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If one or both of your parents had high blood pressure, your risk of developing it...
doubles emoticon
Family history is a risk factor for high blood pressure. Your risk doubles if one or both of your parents had hypertension.



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12/20/18 9:30 A

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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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12/20/18 8:57 A

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Iron found in animal product is called
Heme iron emoticon
Iron is available from foods of both animal (heme iron) and plant )non-heme iron) origin. It is better absorbed from heme iron sources.



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12/19/18 12:52 P

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Strength training elevates your metabolism immediately following a workout.
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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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12/19/18 12:45 P

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A potassium deficiency can lead to...
High blood pressure emoticon
On average, the potassium intake in the United States is well below the recommended intake level. This may be a contributing factor in high blood pressure. Also, with prolonged diarrhea, vomiting, or laxative use, a potassium deficiency may occur. Kidney problems may also cause severe loss. A deficiency will result in the following symptoms: weakness, appetite loss, nausea, and fatigue.



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12/19/18 12:38 P

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



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12/18/18 8:24 A

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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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12/18/18 8:21 A

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After age 60, people who don't strength train lose how many pounds of muscle per year (on average)?
One pound emoticon
Starting in their twenties, most people (especially women) lose half a pound of muscle every year if they aren't strength training to preserve it. After age 60, this rate of loss doubles. But regular strength training can preserve muscle throughout the lifespan, and rebuild the muscle lost.



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12/18/18 8:16 A

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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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12/17/18 9:30 A

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All types of chocolate provide health benefits.
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Research suggests that the consumption of chocolate may help prevent high blood pressure, improve heart health, and provide a bounty of antioxidants. But all chocolate is not created equal, and not all types of chocolate offer these health benefits.



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12/17/18 9:14 A

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How many types of Omega-3 fatty acids are there?
Three emoticon
There are three different types of omega-3's (ALA, DHA and EPA), which can each be found in specific types of foods.



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12/17/18 9:13 A

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How much water should you drink during a workout?
8 ounces every 15-20 minutes emoticon
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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12/15/18 6:47 P

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



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12/15/18 6:43 P

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Regularly walking about 10,000 steps per day can help lower blood pressure.
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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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12/15/18 6:41 P

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For the healthy adult, glucose is the preferred source of energy for the brain.
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Glucose (typically made from carbohydrates) is necessary for the regulation of nerve tissue and is the preferred source of energy for the brain.



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