| true | A century ago, the average adult in Western nations spent only 1 percent of his or her life in a morbid or ill state, but today's average modern adult spends more than 10 percent of his or her life sick. |
| true | Scientific studies have found that attitude and social engagement are profoundly important to health. |
| true | People who eat plant-based diets centered on whole grains, vegetables, nuts, seeds, and legumes tend to be dramatically slimmer than those whose diets incorporate significant amounts of animal products. |
| true | Obesity is increasing today in every country in the world. |
| true | Plant foods rich in nonheme iron include whole-grain breads and cereals, legumes, nuts and seeds, and dark green leafy vegetables. |
| false | Alzheimer's disease is the least common form of dementia. |
| false | The Vilcabambans have developed more than twenty varieties of apricots whose flavour and nutrient value are worlds beyond the types commonly grown in the West today. |
| false | Estrogen levels in elder Okinawan women and testosterone levels in elder Okinawan men are identical to those found in elder American women and men. |
| false | Hemp seeds are the richest source of lignans, which are known to lower cholesterol, reduce the risk of heart disease, and lower the risk of breast, colon and prostate cancers. |
| true | Flaxseeds have been shown to be tremendously valuable both in reducing PMS in premenopausal women and in reducing unpleasant symptoms of menopause. |
| true | Nothing is more important to our health than social connectedness and the quality of our human relationships. |
| true | It takes nature, unassisted, two hundred years to build an inch of topsoil. |
| false | When white flour is "enriched", only ten of the twenty five nutrients removed during refining are chemically replaced. |
| true | Studies of centenarians have found that 95 percent of those who make it to 100 have been free of major diseases into their nineties. |
| false | Heart disease and breast cancer are a major concern among the elders of Okinawa. |
| false | Increasing one's muscle-to-fat ratio does not affect one's aerobic capacity. |
| false | Farmed fish are higher in omega-3s than wild fish. |
| true | Almost all the cells in your body are being continually regenerated, so what you eat today literally becomes your body tomorrow. |
| false | Exercise can compensate for a high-fat diet, excess sugar consumption, and other dietary transgressions. |
| false | The Okinawan elders occasionally eat margarines and other hydrogenated oils or trans-fat foods. |
| true | Strength training improves bone density, muscle strength, balance and overall fitness more effectively and safely than human growth hormone (HGH) injections. |
| true | Iron-deficiency anemia, one of the most common nutritional deficiencies around the world, is more likely to be caused by parasites than diet. |
| true | Intimate relationships that are authentic and life-affirming can have enormous and even miraculous healing powers. |
| true | Magnesium and zinc act as antioxidants. |
| true | Negative thoughts about aging that we pick up from society can undermine our health and have destructive consequences. |
| a. Chronic obstructive pulmonary disease (COPD)
b. Chronic fatigue
c. Chronic halitosis
d. None of the above | What illness is related to poor oxidative capacity? |
| a. Slows fluctuations in blood sugar levels.
b. Helps lower cholesterol levels.
c. Keeps the digestive tract healthy.
d. All of the above. | White flour, white rice, and other refined grain products are absorbed rapidly into the bloodstream, causing rapid fluctuations in blood sugar levels. The fibre in whole grains: |
| a. 10 minutes
b. 15 minutes
c. 20 minutes
d. 25 minutes | How long does it take the stretch receptors in your stomach to tell your brain (via the hormone cholecystokinin) how full you really are? |
| a. They were very diverse, depending on the foods available in their geographical locations.
b. They contained no refined or devitalized foods.
c. They tended to be low in calories compared to modern American diets.
d. All of the above | What did Dr. Weston Price discover about the native diets upon which indigenous people had long thrived? |
| a. The urbanization of the majority of the population
b. The population explosion
c. The increase in international migration
d. The growing number of older people | What is the most significant demographic event of our lifetime? |
| . By taking 3 grams a day of fish oil capsules.
b. By taking 1-2 tablespoons a day of ground flaxseeds or flaxseed oil.
c. By taking supplementary DHA (e.g. algae-derived DHA).
d. All of the above. | In addition to eating fish, how can a person get adequate amounts of omega-3 fatty acids? |
| a. People who were disconnected from others were roughly three times more likely to die during the nine-year study than people with strong social ties.
b. People with close social ties and unhealthful lifestyles actually lived longer than those with poor social ties but more healthful living habits.
c. People with both healthful lifestyles and close social ties lived the longest of all.
d. All of the above. | Dr. Lisa Berkman's study of 7,000 men and women living in Alameda County, California, found that: |
| a. 20%
b. 30%
c. 40%
d. 50% | According to Dr. Rowe, what percentage of physical aging can be blamed on genes? |
| a. 5-10%
b. 10-15%
c. 15-20%
d. 20-25% | Both DHA and EPA are important for the heart, and DHA is especially critical for the brain development of fetuses and newborns. What percentage of the cerebral cortex is made up of DHA? |
| 80% | The elder Okinawans say they stop eating when they are ________________ percent full. |
| a. Greater bone density.
b. Decreased risk for hip fractures.
c. Increased muscle strength.
d. All of the above. | Higher levels of bioavailable testosterone in men are associated with: |
| a. Any weight loss advantage is gone within a year.
b. There are side effects, including constipation, headaches, bad breath, diarrhea, muscle weakness, cramps and worsening of blood flow to the heart.
c. They have not been found to lower insulin significantly and LDL levels actually go up if a person remains on the diet long term.
d. All of the above. | Low-carb diets are ineffective and unsafe because: |
| a. They get people to eat fewer refined carbohydrates.
b. They get people to lose weight.
c. They prevent mood swings.
d. They increase muscle mass. | What is the only positive effect of low-carb diets? |
| a. The Atkins diet
b. The South Beach diet
c. The Ornish diet
d. The Blood Type diet | What diet has been scientifically proven to reverse atherosclerosis, decrease angina and insulin levels, bring about permanent weight loss (five years or longer), and dramatically reduce cardiac events such as heart attacks? |
| a. Improve blood sugar control.
b. Produce younger-appearing and leaner bodies.
c. Increase mental sharpness.
d. All of the above. | Many studies have shown that diets that provide optimal nutrition while remaining low in calories: |
| a. Aerobic exercise (such as jogging)
b. Stretching (such as yoga)
c. Weight lifting
d. None of the above | Which of the following types of exercise is particularly helpful for enhancing circulation, increasing range of motion and providing greater body awareness? |
| a. 6
b. 8
c. 10
d. 12 | Two hundred years ago, America's cropland had at least twenty-one inches of topsoil. For the most part, how many inches of topsoil does it have today? |
| a. Excessive stores of iron in the body.
b. A toxic amino acid.
c. Excessive levels of chromium in the blood.
d. An environmental disorder. | Hemochromatosis is defined as: |
| a. Saturated fats found mostly in animal products.
b. Hydrogenated fats found mostly in processed foods.
c. Unsaturated fats found mostly in nuts and vegetables.
d. Both a and b. | What primary foods cause blood cholesterol levels to rise? |
| a. Reduced respiratory rate
b. Loss of muscle mass
c. Slowed basal metabolic rate
d. Inability to stabilize internal body temperature | Which one of the following is not a biomarker of aging? |
| a. The Ornish diet
b. The South Beach diet
c. The Atkins diet
d. The Blood Type diet | The healthy and long-lived people of Okinawa, Abkhasia, Vilcabamba, and Hunza eat a low-fat, whole foods, plant-based diet made up entirely of natural foods and rich in complex carbohydrates. This resembles which of the following diets? |
| a. 3
b. 5
c. 7
d. 9 | The elder Okinawans who have attained the most phenomenal health and longevity statistics ever fully documented eat an average of how many servings of vegetables a day? |
| a. 5
b. 10
c. 15
d. 20 | The cells lining the stomach are replaced every _____________ days. |
| a. Abkhasia
b. Okinawa
c. Vilcabamba
d. Hunza | Which place has been scientifically established to be the home of the longest lived and healthiest people ever thoroughly studied? |
