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TRY AGAINHomeDirectionsQuestion BoardBackCORRECT!You have completed the Wellness Challenge.You have been crowned theWellness Challenge Champion!HomeDirectionsQuestion Board

Sleep deprivation can lead to an increased risk of diabetes, heart disease, and other heart problems ?TrueFalse

HomeDirectionsQuestion BoardWhich is a source of good fat?Olive oilVegetable shorteningStick margarineLardHomeDirectionsQuestion BoardSuper FruitsGrapesGrapes may protect against heart disease and contain many phytonutrients, which have anti-inflammatory and antioxidant capabilitiesGrapes contain flavan-3-ols which fight cancer and protect the nerves. Green grapes contain higher amounts than red and purple grapes. Grapes contain phytonutrients called resveratrol (found in the grapes skin) and proanthocyanidins (found in grape seeds). Some scientists believe these phytonutrients may help prevent age-related conditions such as Parkinsons and Alzheimers disease, inflammation, diabetes and cardiovascular disease.

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Super VeggiesStrive for 4-8 servings of vegetables a day. One serving equals one cup raw greens such as spinach or lettuce or cup chopped raw or cooked vegetables. Try to vary the type and color of vegetables in order to consume the most phytonutrients, vitamins, and minerals. Eat cruciferous vegetables at least three times a week and other vegetables on the list as much as possible.Super VeggiesCruciferous vegetables Broccoli, brussels sprouts, cabbage, cauliflower, kale, collard greens, mustard greens, and turnip greensCruciferous vegetables have cancer-fighting compounds. One compound in broccoli has been shown to stop cancer cells from growing.

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Super VeggiesEggplant (purple skin variety)Eggplant has viscous fiber which helps trap fat and cholesterol and send it out of the body.The skin of eggplant has anti-inflammatory and anti-oxidant capabilitiesEggplant is best prepared baked instead of fried, to avoid soaking up too much cooking oil.

HomeBackNextSuper VeggiesMushroomsContains vitamin D, B vitamins, and copperContains phytonutrients that boost immunity and help prevent plaque formation in arteriesTomatoesContains lycopene, a potent antioxidant linked to a reduced risk of cancerCooked tomatoes contain more lycopene than raw tomatoesNumerous studies show people who eat the most tomatoes are at the lowest risk for heart disease and prostate cancer

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Which super food contains resveratol?BananasGrapesCarrotsIceberg LettuceHomeDirectionsQuestion BoardWhat is the recommended BMI weight category?25 or below26-3028-3230-35HomeDirectionsQuestion BoardWhat does BMI stand for?Body Mass IndicatorBody Mass IntensityBody Measurement IndicatorBody Measurement IndexHomeDirectionsQuestion BoardSaturated fat is known as good fat.TrueFalse

HomeDirectionsQuestion BoardWhich super food contains lycopene?TomatoesPearsOnionsOrangesHomeDirectionsQuestion BoardWhat are the recommended blood sugar range?60 to 8080 to 120120 to 140Above 180HomeDirectionsQuestion BoardBenefits of moderate exercise include: Boosting energy levelsReducing risk of heart diseaseReducing risk of strokeAll of the aboveHomeDirectionsQuestion BoardWhich bread ingredient is the healthiest? 100% wheat flourMulti-grainUnbleached enriched flour100% whole wheatHomeDirectionsQuestion BoardSleepEffects of sleep deprivation:Fatigue, lethargy, and lack of motivationMoodiness and irritabilityReduced creativity and problem-solving skillsInability to cope with stressReduced immunity; frequent colds and infectionsWeight gainImpaired motor skills and increased risk of accidentsDifficulty making decisionsIncreased risk of diabetes, heart disease, and other health problemsResources:http://www.helpguide.org/life/sleeping.htm

HomeBackNextExerciseThe American Heart Association recommends adults engage in 150 minutes of moderate physical activity each week. Physical activity is anything that makes you move and burn calories, such as walking, running, swimming, climbing stairs or playing sports. Physical activity prolongs good health. Without it, the body slowly loses its strength, stamina and ability to function well. And for each hour of regular exercise, you'll gain about two hours of additional life expectancy.

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FINAL ROUNDWhat kind of fat should you avoid eating?Monosaturated fatMultisaturated fatPolyunsaturated fatTrans fatHomeDirectionsQuestion BoardWhole GrainsWhole grains, such as whole-wheat flour and brown rice, have more fiberthan refined white flour and white rice. You cannot tell if a food contains whole grains based on its color. For example, bread can appear brown because of molasses or other ingredients, not necessarily because it contains whole grains. It is important to read food label ingredient lists to determine if a product contains whole grains. For many whole-grain products, you will see the words whole or whole grain before the grains name in the ingredient list. The whole grain should be the first ingredient listed. Dont confuse whole grains with refined grains. Refined grains have been processed and much of the original fiber is removed. Some examples of refined grains include enriched bread, wheat flour, and white rice.

HomeBackNextWhole GrainsChoose whole grain foods that contain one of the following ingredients first on the labels ingredient list: Whole wheatGraham flourOatmealWhole oatsBrown riceWild rice

Whole-grain cornPopcornWhole-grain barleyWhole-wheat bulgur Whole rye

HomeBackNextFats and OilsMany foods contain fats and oils. It is important to distinguish between good fats and bad fats. Bad fats increase your cholesterol and your risk of certain diseases, while good fats have the opposite effect, protecting your heart and supporting overall health.

There are four major types of fats: Monounsaturated fatsPolyunsaturated fatsSaturated fatsTrans fats

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Fats and OilsMonounsaturated fats and polyunsaturated fats are known as the good fats because they are good for your heart, your cholesterol, and your health in general.Monounsaturated fats Olive oilCanola oilSunflower oilPeanut oil Sesame oilAvocados OlivesNuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)Peanut butter

Polyunsaturated fatsSoybean oil Corn oilSafflower oilWalnutsSunflower and sesame seedsFlaxseedFatty fish (salmon, tuna, mackerel, herring, trout, sardines)SoymilkTofu

HomeBackNextFats and OilsSaturated fats and trans fats are known as the bad fats because they increase your risk of disease and elevate cholesterol.Saturated Fats High-fat cuts of meat (beef, lamb, pork)Chicken with the skinWhole-fat dairy products (milk and cream)ButterCheeseIce creamPalm and coconut oilLard

Trans FatsCommercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza doughPackaged snack foods (crackers, microwave popcorn, chips)Stick margarine Vegetable shorteningFried foods (French fries, fried chicken, chicken nuggets, breaded fish)Candy bars

HomeBackNextFats and OilsTry to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods and limit fast food.Limit your intake of saturated fats by reducing red meat consumption and full-fat dairy foods. Bake, broil, or grill instead of frying.Avoid breaded meats and vegetables and deep-fried foods.Cook with olive oil instead of butter, margarine or lard.

Resources:http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/LosingWeight/5-Goals-to-Healthy-Eating_UCM_307257_Article.jsp#.T33koNVdDq7

HomeBackWhich super foods skin contains resveratol, which is believed to prevent age-related conditions such as Alzheimers and Parkinsons disease, inflammation, diabetes, and cardiovascular disease?BananasGrapesCarrotsIceberg lettuceHomeDirectionsQuestion BoardWhich super food contains lycopene, a potent antioxidant linked to a reduced risk of cancer?TomatoesPearsOnionsOranges

HomeDirectionsQuestion BoardWhat is the minimum amount of servings of fruits and vegetables you should eat each day?4579HomeDirectionsQuestion BoardTRY AGAINHomeDirectionsQuestion BoardBackWhen examining ingredient labels on bread, which is the healthiest?100% wheat flourMulti-grainUnbleached enriched flour100% whole wheatHomeDirectionsQuestion Board