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5/15/21 2:23 A

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True or False: Stretching can cause injury.
True


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On average, women in the United States experience menopause at what age?
51


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How much scientific evidence is there to suggest that dairy aids in weight loss?
Weak Evidence


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To make refined or bleached 'white flour,' what part of the wheat kernel is removed?
A and B only emoticon
Bran makes up the outer layers of the grain. It contains B-vitamins, trace minerals and dietary fiber. It's removed when wheat flour is processed (refined and/or bleached) into white flour. Germ is the part of the plant that sprouts to generate a new plant. It has B-vitamins, trace minerals, and some protein. It's also removed when wheat flour is refined to become white flour, which is purely the endosperm of the wheat kernel.

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On average, women in the United States experience menopause at what age?
51 emoticon
Most women in the United States go through menopause around the age of 51, although a small number will experience menopause as early as age 40 or in their late 50ís. Menopause rarely occurs after age 60. Menopause that is diagnosed before age 40 is considered to be abnormal or "premature menopause."

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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. Womenís testosterone levels are much lower than menís, 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. Learn how to Add Strength Training for Lean Muscles.

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5/14/21 2:07 A

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


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5/14/21 2:06 A

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What might happen if you don't properly cool down after exercise?
All of the above


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Where does most of the fuel you burn during exercise come from?
Stored carbohydrates and fat

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5/13/21 2:23 A

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True or False: Hemp seeds contain healthy Omega-3 fatty acids.
True


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True or False: Cellulite is a special type of fat.
False


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How many of the calories in a healthy diet should come from carbohydrates, according to reputable nutrition experts?
45-65%


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Which of the following is NOT a symptom of seasonal allergies?
Body aches emoticon
Body aches are never a symptom of seasonal allergies. If you experience body aches plus other allergy symptoms such as sneezing, stuffy nose and congestion, you most likely have a cold and should consult your doctor to find the best treatment option for you.

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It's better to squeeze out one more repetition, even with bad form, to really fatigue your muscles.
False emoticon
Bad form is never a good idea. The only thing this will accomplish is increasing your risk of injury. Your goal should be to stop after the last repetition you can do in good form--that means without using momentum or body contortions to move the weight. A little muscle trembling or shakiness is OK, but don't go beyond that.

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In Tabata training, what percentage of your maximum heart rate should you shoot for to reap the most physical benefits?
75% emoticon
While you don't have to have a heart rate monitor to do a Tabata-training workout, it certainly can come in handy. "Maximum effort" is by definition about 90%-95% of your maximum heart rate (calculate your max heart rate here), but working out this hard is generally reserved for only advanced exercisers and athletes. For Tabata training workouts, aim for 75% or more of your maximum heart rate to reap the most benefit.

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True or False: Exercise can help slow brain shrinkage in people with early Alzheimer's disease.
True


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True or False: Exercising on an empty stomach, such as first thing in the morning, will help your body burn more fat.
False


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True or False: If you exercise regularly, it's possible to reduce your cholesterol even if you don't lose weight.
True


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One ounce of dark chocolate contains as much caffeine as an 8-ounce cup of coffee.
False emoticon
While eating chocolate may perk you up, chocolate is actually not very high in caffeine. A 1.4-ounce chocolate bar or an 8-ounce glass of chocolate milk both contain 6 mg of caffeine, the same amount as a cup of decaffeinated coffee. (For reference, regular coffee contains about 65-135mg of caffeine.)

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The formula 220 - age measures what?
MHR emoticon
220 - age is a common formula to find your maximum heart rate (MHR) for aerobic exercise.

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What do all three types of diabetes (type 1, type 2, gestational) have in common?
They result in high levels of glucose in the bloodstream emoticon
If insulin isnít available, or if the body isnít using it correctly, a person's blood glucose will remain elevated. The latter describes diabetes mellitus, a serious health condition that affects millions of people. There are actually three variations of this disease, but all are characterized by abnormally high levels of glucose in the bloodstream. Learn more about the similarities and differences between all three Types of Diabetes.

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A Body Mass Index (BMI) under ___ is considered underweight?
18.5


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What BMI (body mass index) range is considered healthy?
18.5-24.9


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True or False: strength training helps reduce the risk of diabetes.
True



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If left uncontrolled, diabetes can lead to:
All of the above emoticon
Diabetes is a disease that can be prevented in most cases and treated successfully in the rest. But improper management of this disease can cause serious complications in many different areas of the body. If you have diabetes or are at risk for developing it, here is a head-to-toe list of its potential complications, and suggestions to prevent them from happening to you.

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Hemp seeds contain healthy Omega-3 fatty acids.
True emoticon
Hemp seeds are highly nutritious, containing essential fatty acids, amino acids, and minerals. About a third of the weight of the seed is made up of oil, and most of that oil is the healthy variety: ALA (alpha-linoleic acid, a type of Omega-3 fat) and linoleic acid. These essential fatty acids (EFA's for short) can benefit your health in many ways.

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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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Ramping up your B-12 and folate (folic acid) intake can help cure a bad mood.
True emoticon
Scientists believe that B-12 and folate help the body produce a neurotransmitter called serotoninóa 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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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 bodyís vitamin D production.

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Your resting heart rate is a good indicator of what?
Your Fitness Level emoticon
Your resting heart rate (RHR) is a good indicator of your state of fitness. Fit people tend to have lower resting heart rates than unfit people because their hearts are stronger and more efficient, which means they can beat more slowly when at rest.

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


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


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True or False: By adding exercise to your weight loss program, you'll be able to eat more calories and still lose weight.
True



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Which of the following contributes to good heart health?
All of the above


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True or False: Your body needs both major minerals and trace minerals each day.
True


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Which of the following supplements can help prevent colds and the flu?
None of the above



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

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How many calories per gram does alcohol contain?
7 calories per gram emoticon
Alcohol] is high in calories, second only to fat in calories per gram (fat has 9 calories per gram; alcohol has 7). If you drink alcoholic beverages regularly, they can contribute a lot of calories to your diet, which can slow or stop weight loss, and promote weight gain. To limit the effect of alcohol on your weight, drink alcohol in moderation (defined above) or only on occasion.

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Which chronic condition is mostly commonly called the 'silent killer' because it often presents with no symptoms?
High blood pressure emoticon
You may have high blood pressure and not even know it. While 50 million Americans suffer from this affliction, 33 percent don't even know they have it, and 70 percent don't have it under control. High blood pressure is a condition without signs or symptoms, which is why it is often referred to as the "silent killer." The only way to know where you stand is to have your blood pressure checked by a qualified professional.

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Which of the following statements about HDL is FALSE?
It's the unhealthy cholesterol


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


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Which types of nutrients provide energy for the body?
A, B, and C only



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The key to developing muscle strength is to create tension within a muscle.
True emoticon
The key to developing strength is creating tension within a muscle (or group of muscles). This is known as the tension principle. Tension is created by resistance. Resistance can come from weights (like dumbbells), specially-designed strength training machines, resistance bands, or the weight of your own body.

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Untreated depression can lead to a weakened immune system.
True emoticon
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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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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What is Acai?
A berry from Brazil


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True or False: Starches, sugar and fiber are all types of carbohydrates.
True


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


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Which of the following relaxation techniques will NOT help you get a better night's sleep?
Watching TV emoticon
Reading a book, listening to some soft music, journaling, or writing a letter are all great ways to shut down your mind at night. Don't watch television or use the computer, as the bright screens will actually stimulate your brain more, causing you to stay alert.


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You logged extra time on the treadmill this morning and weighed yourself after. The scale dropped 2 pounds. Why?
You lost 2 pounds of water from sweating emoticon
Weight loss isn't immediate. If you weigh less directly after a workout it's because you've lost some water weight through sweating--not because you instantly lost fat.

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What symptoms might indicate you have the flu as opposed to a cold?
All of the above


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True or False: Some medications can affect your heart rate during exercise.
True


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What is the leading cause of death in the United States?
Heart disease


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For best results, you should increase the amount of weight you lift every time you workout.
False emoticon
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. These are the 4 Signs You Need to Lift More Weight.

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Antibiotics can treat a cold or the flu.
False emoticon
When you come down with a cold or the flu, the last thing you should do is take an antibiotic. Most antibiotics only work against infections caused by bacteria, so they won't work against illnesses (like the cold or the flu) that are caused by viruses. Currently, no licensed antibiotics exist for fighting the common cold. Some prescription antibiotics (known as antiviral medications) are available and effective against the flu, but only if they're taken very early in the illness.


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Everything you eat after 7 p.m. is more likely to be stored as fat.
False emoticon
It's a myth that eating late will make you gain weight. Your body doesn't know what time it is when you eat, and it metabolizes all calories the same way, regardless of the time of day they are eaten. There is no real concern with eating late or close to bedtime, unless you find it disrupts your sleep or makes you feel a sick when you lie down to go to bed.

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To achieve minimum health and fitness benefits, adults should aim for how many aerobic exercise sessions per week?
3


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True or False: Frozen vegetables have fewer nutrients than fresh vegetables
False


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Which of the following is responsible for the sweetness in some candies?
Corn syrup


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Who is most likely to experience osteoarthritis?
A woman over 65 emoticon
Osteoarthritis usually occurs in older people (although it can afflict young adults who experience joint injuries). Almost all people over 65 show some signs of developing osteoarthritis, and by age 70, nearly every person will have this condition. However, symptoms of osteoarthritis commonly begin between the ages of 30 and 40. Before age 45, osteoarthritis occurs more often in men, but after age 45, osteoarthritis is more common in women.

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Which of the following nutrients should you LIMIT if you want to improve your cholesterol levels?
A, B, and C 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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How big is ONE serving of COOKED grains (oats, rice, pasta, etc.)?
1/2 cup emoticon
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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On average, how many minutes does it take for your stomach to signal to your brain that it's full?
20 minutes


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Which of the following statements about ALA (Alpha-linolenic acid) is FALSE?
Your body converts it to DHA very efficiently


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Which of the following dietary habits does NOT contribute to high blood pressure?
A high intake of calcium


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

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Removing the skin from a butter-basted turkey will reduce your caloric intake by about 80 calories.
False emoticon
Turkey (or poultry) with skin has more fat, but removing the skin will save you only 40 calories and 3 grams of fat per serving.

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True or False: Walking provides enough impact to strengthen bones and decrease one's risk of osteoporosis.
True


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What are the 4 fat-soluble vitamins?
Vitamins A, D, E and K


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True or False: Most people with diabetes suffer from type 2 diabetes.
True



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Who is more likely to develop high blood pressure?
It depends on the person's age emoticon
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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BMI is the most accurate way to determine a person's degree of obesity.
False emoticon
BMI is a quick and easy way to determine if your weight is appropriate for your height. It's just a general measure (and isnít always accurate for everyone).

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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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Which type of food can be stored as body fat?
All of the above


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True or False: You should always avoid exercise when you have a cold.
False


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


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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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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. Read more about Drinking Water During Workouts.

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

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Which of the following high-fat foods is a source of heart-healthy fats?
Peanut butter


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


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True or False: Fresh juice is a good source of fiber.
False


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

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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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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 wateróand to do so frequently.

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If left uncontrolled, diabetes can lead to:
All of the above


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True or False: "Stretching" and "warming up" are the same thing.
False



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True or False: Surrounding yourself with people who tend to overeat makes YOU more likely to overeat, too.
True


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

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Which 3-oz. box of candy from a movie theatre contains the fewest total calories?
Sno-caps emoticon
n ascending order according to calories, here's how these candies rank: Sno Caps (300 calories), Mike & Ike (320 calories), Junior Mints (360 calories), and Milk Duds (370calories). Get more movie theatre snack facts here.

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