Snacks Snacks can be an essential part of a healthy diet. They control binge eating. Eating snacks high in fiber and whole grains may keep you from overeating at your next meal. You could actually consume fewer total calories for the day. Snacks can provide extra energy and nutrients when you have a busy schedule. A quick snack of fruit or vegetable can provide you with the nourishment you might not get on your rushed meal. Snacks are also great for kids. Young children have tiny stomachs that can only hold small portions of food at one time. Therefore it is important to fill their small stomachs with nutritious snacks. Healthy snacks include, whole grains, fruits and vegetables, nuts and seeds and low fat dairy products.     Fried Foods You are at greater risk for high blood cholesterol and heart disease if you eat a diet that often includes deep-fried or breaded foods, which are high in fat. Diets high in saturated fat and cholesterol tend to raise total cholesterol and LDL cholesterol (bad cholesterol). Foods that are fried or breaded tend to be very high in fat because they are cooked in fat. When you fry foods, such as chicken, that already contain saturated fat, you simply add more fat to them. To reduce your risk, take these actions to have a healthier heart: If you don't know your blood cholesterol level, have it tested. Each day, eat no more than 6 to 8 teaspoons of fats and vegetable oils. Choose fats and oils that are mostly unsaturated, such as olive oil. Avoid or limit those that are highly saturated, such as lard or butter. Choose cooking methods that use little or no fat. Rather than deep-fry or pan-fry, cook your food by steaming, baking, broiling, roasting, grilling, or stir-frying. Eat at least two servings of fish per week, cooked using one of these healthier methods, to help improve your cholesterol levels and the health of your heart. Limit your total fat intake to no more than 25% to 35% of your total daily calories. Limit your saturated fat intake to less than 7% of your total daily calories. Limit your cholesterol intake to less than 200 mg per day.     Making Healthy Choices You can eat out and eat healthy, too. Many restaurants offer delicious meals that are low in saturated fat, trans fat and cholesterol. That’s good news for your health because a diet high in saturated, trans fats and cholesterol raises blood cholesterol. High blood cholesterol is a major risk factor for heart disease, and it’s also a risk factor for stroke. A major problem with eating out is the huge portions that are served. Help control your weight by asking for smaller portions, sharing entrees with a companion, or putting half of your meal in a to-go box to enjoy another time. When ordering, look for steamed, broiled, baked, grilled, poached or roasted foods. Limit items that are pickled, in cocktail sauce, smoked, in broth or au jos or in soy or teriyaki sauce since these are high in sodium. Have gravy, sauces and dressing served on the side, so you can control the amount you eat or skip them completely. For more tips on eating healthy when eating out visit www.americanheart.org.     The Truth about Carbohydrates Carbohydrates are the body’s main source of fuel for most functions. They supply the body with the energy needed for muscles, brain and central nervous system. The brain depends completely on carbohydrates for energy. However, not all carbohydrates are created equal. Carbohydrates are found in fruits, vegetables, beans, dairy products, food made from grain products, and sweeteners such as sugar, honey, molasses and corn syrup. The body stores carbohydrates as glucose in the body for later use, such as fueling a work out. If there is extra glucose the body will store it as fat. There are three types of carbohydrates, Simple carbohydrates are broken down and digested quickly. This can elevate appetite and the risk of excess fat storage. Complex carbohydrates are more complex and take longer to digest. This results in fewer carbohydrates that are stored as fat. Whole grain carbohydrates are complex and are digested slowly. They contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans which are carbohydrates also have many important functions for the body and are important for good health. Third, are the indigestible carbohydrates also known as fiber. The body is unable to digest fiber, so it is therefore no an energy source but does promote healthy in many other ways. Choosing the right carbohydrates is simple. Avoid simple carbohydrates such has sweet and refined grains and eat more complex carbohydrates and fiber.     Importance of Fiber in the Diet Not only do food rich in dietary fiber help keep your digestive system healthy, they have also been shown to reduce the risk of cardiovascular disease. Dietary fiber is found in plant foods and is indigestible by humans. The fiber passes through the small intestine into the colon and helps to keep the colon healthy. There are two types of dietary fiber, insoluble fiber which is found in whole grains, nuts and wheat bran and vegetables. Insoluble fiber does not dissolve in water so it helps to move material through the colon faster by increasing the bulk of the stool. The second type of fiber is soluble fiber, which is found in oats, citrus fruits, apples, barley, flax seeds and beans. This type of fiber absorbs water and helps to soften stools making them easier to eliminate from the body. Soluble fiber also binds to compounds in the body that contain cholesterol and can reduce your cholesterol level. According to the institute of medicine the recommended intake for total fiber for adults 50 years and younger is 38 grams for men and 25 grams for women.     Healthy Back Tips Healthy Back Tips Exercise Regularly- This does not have to be anything overly strenuous. Something as simple as daily walk can make a huge difference. Eat a Healthy Diet- Proper nutrients allow the body to repair itself easier. Maintain Good Posture- Are you sitting up straight as you read this? Stretch Your Spine Before and After Sports- This will also help to loosen up the surrounding muscles. Don’t Overload Your Backpack or Purse- Remember to carry it over both shoulders to balance the load (if possible). Stretch Your Legs and Back After Each Hour of Sitting- Whether in a car or at a desk, stretching regularly will help to keep you from tightening up or injuring yourself further. Never Cradle the Phone Between Your Neck and Shoulder. Sleep on Your Back or Side, Not on Your Stomach- this helps to keep your spine in line and reduces the risk of hurting your neck while you sleep. Invest in a Good Chair, Pillow and Mattress- When you think about the amount of time you use these things each day, it’s worth it. Have Regular Spinal Check-Ups- It’s much easier to prevent a problem than to correct one. Information courtesy of Dr. Darwin Bowles, Kingdom’s Health Chiropractic www.kingdomshealth.com (909)230-5515     Your Child's Teeth Every time your child snacks on foods and liquids, the bacteria living on the surfaces of the teeth are fed a sugary meal and quickly make acids that work to dissolve the enamel. Even with brushing or rinsing, the more times this happens during the day, the more times the teeth will be attacked. Grouping sweets with meals means fewer times of acid attack on your teeth. The bacteria that live in the parents’ mouths or in the siblings’ mouths can be transferred to the younger child. Bacteria can be transmitted back and forth among family members and dental decay can become a big problem for the whole family. Make sure that your family does not directly share food, eating utensils or toothbrushes. Every member of a household needs to visit a dentist on a regular basis. It is most important that your child go to sleep each night with clean teeth, during the 8 hours of sleep the saliva can help re-mineralize weak areas, when teeth are clean. We encourage you to teach your child good brushing habits, but an adult needs to brush and check the child’s teeth for good cleaning each day, before bedtime is best. Between meal eating and drinking of juice, milk, etc. keeps the teeth under constant attack. Between meals water or sugar free food an drinks is best. Fluoride helps make the enamel of the tooth harder and stronger. Drinking fluoridated water helps the developing permanent teeth grow stronger. Brushing with toothpaste containing fluoride and getting fluoride treatments at a dental office helps make the teeth more resistant to decay. Every child should see a dentist before age 2 so that the dentist can evaluate the child’s mouth and perform preventative care. These check-ups should definitely be performed by the age of 5. Children who have had any decay or “white spots” should go to the dentist every 6 months. Dental decay is a bacterially transmitted disease that can be transferred between members of a household. The baby “catches” the germs that cause tooth decay from someone else. All members of a family need to visit a dentist regularly to treat and prevent decay. Sugary liquids such as soda, punch, honey, fruit drinks and juice, should not be put in a bottle.