Miscellaneous
Vitamin D is found in:
Answer: (a), (c), (d), (e)
Milk is fortified with vitamin D, has 100IU per cup. Fatty fish is naturally rich in D; egg yolks and mushrooms contain small amounts (some mushrooms are being grown to contain extra vitamin D by exposing them to UV light). Orange juice, soy milk, margarine, yogurt and breakfast cereal may also be fortified.
Which of the following is an example of anaerobic exercise?
Heavy weight training
Springing (running or cycling)
Jumping
Answer: all - any exercise that consists of short exertion, high intensity movement, is an anaerobic exercise
True or false?
“Multigrain” breads are always “whole grain”
Answer: False . “Multigrain” means more than one grain is present- and the primary ingredient is usually refined wheat flour. Whole- grain flour contains the bran and the germ, and so is rich in vitamins, minerals, and fiber. Refining wheat REMOVES nutrients, and even when its “enriched”, only some nutrients are added back. A true whole-grain bread lists only whole grains in the ingredients, not “wheat” or “enriched wheat”, which is simply refined (white) flour.
One easy, practical way to improve your spiritual wellness every day is: (a) ask people questions ; (b) pray to G-d; (c) talk or write about what's on your mind; (d) do an intermediate yoga practice
Answer: (c)
Expressing what is on your mind will help you to maintain a focused mind. After a long day or a significant event, you may feel confused and may not be able to make sense of your feelings. By writing down your thoughts, you may be able to think clearer and move forward.
Fatty fish is a good source of:
(a) Vitamin C
(b) Protein
(c) Beta carotene
(d) Omega-3 fats
Answer: (b) and (d)
Answer: (b) and (d) Fish: 20 grams protein in 3oz, cooked, as much as meat. Fatty sushi (salmon), sardines, halibut, black cod also provides omega-3 fats which may reduce risk of cardiovascular disease and other disorders. It's best to get omega-3s directly from fish, not supplements.
True.
Meditation: Meditation is good for your body and for your brain. Research suggests meditation may increase gray matter in the brain and improve spatial working memory.
Meditation: Meditation is good for your body and for your brain. Research suggests meditation may increase gray matter in the brain and improve spatial working memory.
Studies: studies consistently have associated sufficient sleep with better memory performance.
Mindfulness: Mindfulness is a mental state in which you focus on your present situation, maintaining awareness of your surroundings and feelings. Mindfulness is used in meditation. Meditation is a more formal practice, but mindfulness is a mental habit you can use in any situation. Studies have shown that mindfulness is effective at lowering stress and improving concentration and memory.
Is it advisable to exercise before you go to sleep?
Yes
No
The jury is out
Unclear.
Standard sleep advice says you shouldn't exercise moderately or vigorously within a few hours of bedtime. But surprisingly, most studies have found that early evening exercise does not impair sleep quality.
True or false?
Free range chicken is more healthful and guaranteed to be produced more humanely than other chicken
Answer: False and false.
Free range chicken is neither more nutritious nor safer from dangerous bacteria (such as Salmonella and Campylobacter) than conventional chicken. All poultry can be contaminated with disease-causing bacteria. “Free range” means only that the birds have ACCESS to an outdoor pen, not that they necessarily GO outside. And if they do go outside, it may just be a small concrete yard. Some small-scale farmers do raise their chickens on open pasture in more humane and eco-friendly ways, but much free-range poultry comes from large factory farms, similar in many ways to regular industrial poultry production.
Which is safer: a resusable metal water bottle or a reusable plastic one?
A reusable aluminum or stainless steel bottle or a hard plastic bottle are all good options. Metal bottles used to be the safer choice, to avoid the chemical BPA, which was commonly used in hard plastic water bottles and has been linked to adverse health effects. But manufacturers have mostly stopped using BPA. Watch out - as some metal bottles contain plastic lining to prevent a metallic taste.
How much fiber should you aim to consume each day?
Answer: (c ) 21 to 35 grams
A cup of raisin bran with banana has 10 g; cup of broccoli (6g), pear (5g), sweet potato with skin (5g); slice of whole-wheat bread (2g)
True or False: Personality weakness or character flaws cause mental health problems.
Answer: false
Mental health problems have nothing to do with weakness or character flaws. People with anxiety or stress need to cope with it by seeking help or other ways to intake better energy and eliminate negative energy. It IS possible to alleviate and manage your stress to maintain positive energy.
Factors contributing to mental health problems include: (i) biological (genes, physical illness, injury, brain chemistry); (ii) life experiences (trauma, history of abuse); (iii) family history of mental health problems
Does developing your core have anything to do with becoming a stronger runner?
Yes.
If deep core muscles are weak, the superficial trunk muscles around them have to work harder to maintain normal running motions, resulting in faster muscle fatigue and greater load on the vertebral column of the spine, which can increase risk of muscle strain, and degenerative disc disease.
Which of the following contain calcium?
Answer: ALL
Dairy foods are the best source of calcium (milk has 300 mg per cup; yogurt has even more), but some plant foods provide calcium too, particularly soybeans (175 to 260 mg per cup) and leafy greens (150-25- mg per cup, cooked).
Rank the followings fast foods for their sodium, from most to least:
Answer: (c ), (b), (d), (a)
Most fast food is very high in sodium – even items you might think are not. Veggie burger at BK has 900 mg sodium; corn muffin has 770; shake has 530; fries have 290.
What are some natural ways to improve your memory? Choose all that apply:
(i) Eat less added sugar; (ii) Fish oil; (iii) Meditation; (iv) Get enough sleep
All.
Sugar: eating too much added sugar (ex- sugary beverages like soda) has been linked to many health issues and chronic diseases, including cognitive decline. Research has shown that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory.
Fish oil : rich in the omega-3 fatty acids EPA and DHA. These have been shown to be important for overall health, and lowering risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline.
Meditation: Meditation is good for your body and for your brain. Research suggests meditation may increase gray matter in the brain and improve spatial working memory.
Studies: studies consistently have associated sufficient sleep with better memory performance.
Who is more likely to suffer injuries from sports? Men or women?
Women.
When it comes to athletics, men and women are equal on many levels, but female athletes are two to six times more likely to suffer an injury than men, depending on the sport.
Rank the following foods for potassium, from most to least: (a) Cup of orange juice; (b) Cup of yogurt; (c) 3 ounces of halibut (fish); (d) Medium banana; (e) Cup of broccoli
Which nutrients are essential to feed and protect the body’s nervous system- including the brain?
Answer: ALL (a) – (e ). These are all essential brain nutrients. An essential nutrient is any nutrient that the body cannot make on its own, so it must be obtained from food. Color pigments – organic, natural compounds that give flowers, fruits, vegetables and butterflies their colors. They keep the circulatory system free of inflammation and protect synapses (your dynamic nerve endings).
What are some natural ways to improve your memory? Choose all that apply:
Answer: ALL
Sugar: eating too much added sugar (ex- sugary beverages like soda) has been linked to many health issues and chronic diseases, including cognitive decline. Research has shown that a sugar-laden diet can lead to poor memory and reduced brain volume, particularly in the area of the brain that stores short-term memory.
Fish oil : rich in the omega-3 fatty acids EPA and DHA. These have been shown to be important for overall health, and lowering risk of heart disease, reduce inflammation, relieve stress and anxiety, and slow mental decline.
Sleep: Studies consistently associate sufficient sleep with better memory. Sleep helps consolidate memories.
Exercise more: Even moderate exercise for short periods has been shown to improve cognitive performance, including memory, across all age groups.
Train your brain: Games that challenge your brain may help you strengthen your memory – examples are crossword puzzles, word-recall games, even cell phone apps dedicated to memory training can be good.
Is it better to do a 30 minute jog? Or a 30 minute yoga class?
Answer: trick question.
It is up to you how you are feeling and what you'd like to do that day. Both provide at least 30 minutes of physical exertion to keep your heart rate up, move your muscles, get your blood flowing. It's important to find a motivation behind your workouts -- it helps keep your interest and boosts your desire.