34 THE QUEENS COURIER • WELLNESS • APRIL 18, 2019 FOR BREAKING NEWS VISIT WWW.QNS.COM
wellness
5 top supplements to add to your diet
Are supplements part of your daily
routine? If they are, you’re not alone.
According to the National Institutes of
Health, more than half of all Americans
take one or more supplements in their
quest for better health. Th at’s because
even if you have an ultra-healthy diet (and
many people don’t), it’s diffi cult to get all
the vitamins and nutrients your body
needs for optimal health from food alone.
But going to a store or searching online
for supplements can be confusing. Th ere
are a lot of choices out there, and not all
supplements are created equal. So how do
you know you’ll benefi t from the supplements
Simple ways to curb carbs when eating on the go
Whether you are trying to reduce carbs
or eat more protein, eating well on the go
can be a challenge.
Quality carbohydrates like whole-grain
breads, milk, yogurt, fruits and legumes
are an important part of a balanced diet,
especially for children and teens. For
adults, reducing the amount of empty
carbs you eat can be a great way to meet
your personal wellness goals. It’s important
to replace those carbs with lean meats,
healthy fats and nutrient-dense vegetables.
Here are a few simple suggestions to eat
on the go while still following your current
diet.
Keto-style
A ketogenic diet, also known as keto, is
a popular diet that balances protein, fat
and carbs roughly in the following breakdown:
• 10 percent or less of their calories from
carbs
• 70 to 80 percent of their calories from
fat
• 10 to 20 percent of their calories from
protein
One good way to follow a ketogenic diet
is with a salad starting with a lean meat
such as rotisserie-style chicken, turkey
breast, steak or roast beef. Add in some
veggies like lettuce, spinach and onions.
Th en top it all off with a dressing that
has less than 2 grams of carbs like ranch,
savory Caesar, oil and vinegar or Chipotle
Southwest.
Carb-conscious
If keto sounds too ambitious for you,
there are other simple ways to reduce
carbs in your diet, like asking for a lettuce
wrap instead of a sandwich. You can
make any Subway sandwich into a nutritious
salad with fi ve servings of veggies.
Visit subway.com and use the nutrition
chart to see how your favorite salad stacks
up, or try these favorites:
• “Spicy” Steak Salad: Order a steak salad
with your favorite veggies plus jalapenos,
shredded Monterey Cheddar and
Chipotle Southwest sauce. Th is has 380
calories, 17 grams of carbs and 21 grams
of protein.
• “Cobb-style” Oven Roasted Chicken
Salad: Try a salad with oven roasted
chicken, guacamole, your favorite veggies
and top it off with ranch dressing.
Th is has 420 calories, 20 grams of carbs
and 21 grams of protein. You could also
add a strip of bacon for an additional
35 calories.
If you’re in the mood for a sub but
would like to cut down on carbs, you can
always ask to have your bread scooped
out.
Quality carbs
Trying to improve the overall nutrition
quality in your diet, but don’t want to cut
carbs? Try these easy swaps:
• Swap white bread for wheat. Select
whole grain-certifi ed 9-Grain Wheat
• Swap sweet sauce for savory. Try mustard,
oil and vinegar or mayo
• Swap sweet drinks for water. Choose
bottled water or unsweetened fountain
drinks
Courtesy BPT
you take?
Th e answer is to do your homework
and choose wisely. Here are fi ve of the
top supplements on the market today, and
insights into what to look for on the label
to ensure you’re getting the optimal benefi
t for your health.
High-potency multivitamin: Millions
of people take multivitamins because
there’s no simpler way to stay healthy
and live better. But not just any multivitamin
will do the job. Th e Recommended
Dietary Allowances most multivitamins
provide are only the minimal doses. To
promote optimal health, a high-potency
multivitamin should be part of everyone’s
routine.
Curcumin/turmeric: Turmeric has been
used in India for thousands of years, and
not just to give curry its yellow color.
Turmeric helps inhibit infl ammation and
is a strong antioxidant, mostly due to the
curcumin it contains. Scientists believe
managing infl ammation plays a key role
in heart health, optimal cellular function,
cognitive support and more. However,
it would be diffi cult to get the optimal
amount of curcumin per day simply by
sprinkling turmeric on your food, so most
people take a supplement. But be choosy
about which you use, because absorption
of this critical compound can be an
issue. Super Bio-Curcumin(R) by Life
Extension(R) absorbs up to seven times
better than conventional supplements,
providing protection against infl ammatory
factors for your body.
Fish oil: Th e EPA and DHA omega-
3 fatty acids from fi sh oil promote heart
health, support cognitive health and
inhibit infl ammation, too. Make sure the
supplement you choose is made with
fresh, pure fi sh oil concentrate with 1,400
mg of EPA and 1,000 mg of DHA for optimal
health benefi ts.
Coenzyme Q10: CoQ10 is a potent antioxidant
that has been called the ultimate
heart-friendly supplement. But look carefully
when you’re choosing a supplement
because there’s a slight diff erence in the
type of CoQ10 out there, and it means a
big diff erence for you. A traditional form
of CoQ10, termed ubiquinone, is diffi cult
for the body to absorb. Supplements with
ubiquinol, like Super Ubiquinol CoQ10
from Life Extension, absorb up to eight
times better.
Probiotics: Probiotics seem to be everywhere
these days, from the dairy aisle to
grocery store shelves. Th ey balance the
ratio of good-to-bad bacteria in your
intestines, and it’s not just about digestion.
Probiotics help your overall health,
including immune health, and are becoming
necessary as the good bacteria are
under siege from dietary and environmental
changes in recent years. Look for
supplements that only target the bad bacteria,
leaving the good bacteria in your
gut alone.
With any dietary supplement, it’s wise
to talk with your healthcare provider
about what you’re taking. And stick to
the recommended dosage on the bottle.
For more information about supplements,
visit LifeExtension.com/Top5, or
call 1-855-813-9013.
Bio-Curcumin(R) and BCM-95(R) are
registered trademarks of DolCas-Biotech,
LLC.
Th ese statements have not been evaluated
by the Food and Drug Administration.
Th ese products are not intended to diagnose,
treat, cure, or prevent any disease.
Courtesy BPT
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