March VSG Edit Support Newsletter
March is here, bringing the promise of renewal and sunshine. In this newsletter, let's embrace the essence of spring by nourishing ourselves with the power of Vitamin E.
Unlocking the Benefits of Vitamin E for VSG Patients
One essential aspect of post-VSG care is ensuring that your body receives the necessary nutrients for optimal health. Vitamin E, a powerful antioxidant, plays a crucial role in supporting your well-being after undergoing Vertical Sleeve Gastrectomy.
Vitamin E, a potent antioxidant, is crucial in maintaining overall health and well-being; for individuals who have undergone Vertical Sleeve Gastrectomy (VSG), understanding the power of vitamin E and incorporating it into their diet becomes essential. In this article, we'll explore the benefits of vitamin E, how to incorporate it into your post-VSG nutrition plan, and why obtaining it from food sources is superior to relying solely on supplements.
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The Power of Vitamin E
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Vitamin E comprises a group of fat-soluble compounds with antioxidant properties. Its primary function is to protect cells from oxidative stress caused by free radicals, which are byproducts of normal bodily processes and environmental factors. By neutralising these free radicals, vitamin E helps prevent cellular damage and supports overall health.
Benefits for Post-VSG Individuals
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Cellular Health: After VSG, the body undergoes significant changes, and the demand for cellular repair and regeneration is heightened. Vitamin E aids in the maintenance of cellular health, contributing to the healing process and reducing inflammation.
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Immune System Support: A robust immune system is crucial post-surgery. Vitamin E supports immune function by enhancing the production of immune cells, promoting a quicker recovery, and reducing the risk of infections.
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Skin and Scar Healing: Post-VSG, ensuring optimal wound healing is vital. Vitamin E has been associated with improved skin health and may aid in minimising scars and promoting tissue repair.
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Cardiovascular Health: Vitamin E also plays a role in cardiovascular health by preventing the oxidation of low-density lipoprotein (LDL) cholesterol, commonly known as "bad" cholesterol. This helps maintain arterial health and reduces the risk of cardiovascular diseases.
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Incorporating Vitamin E into Your Diet
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While vitamin E supplements are available, obtaining this essential nutrient from natural food sources offers a broader spectrum of benefits. Some excellent sources of vitamin E include:
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Nuts and Seeds: Almonds, sunflower seeds, and hazelnuts are rich sources of vitamin E. Snack on a handful of these nuts or sprinkle seeds on salads to boost your intake.
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Leafy Greens: Spinach, Swiss chard, and kale are packed with vitamin E. Incorporate these greens into smoothies, salads, or stir-fries for a nutrient-rich meal.
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Vegetable Oils: Incorporate wheat germ oil, sunflower oil, and safflower oil into your cooking to ensure a healthy dose of vitamin E.
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Fortified Foods: Some foods, such as certain cereals and fruit juices, are fortified with vitamin E. Check labels to identify fortified options.
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Why Food is Better than Supplements
While supplements can provide a convenient option for meeting vitamin E needs, obtaining nutrients from whole foods is generally more beneficial. Whole foods contain vitamins, minerals, fibre, and other compounds synergistically supporting overall health. This synergy is often lost in supplement form, and excessive intake of isolated nutrients may have unintended consequences.
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Moreover, some studies suggest that the absorption of vitamin E is enhanced when consumed with dietary fats. Whole food sources, which naturally contain fats, facilitate the body's absorption and utilisation of vitamin E.
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In the journey to optimal health post-VSG, vitamin E emerges as a powerful ally. Incorporating vitamin E-rich foods into your diet promotes healing and cellular health and supports your overall well-being. Remember, balance is critical, and a diverse, nutrient-rich diet is the foundation for long-term health after VSG.
A Recipe Enriched with with Vitamins
Here's a delicious and nutrient-packed recipe incorporating foods rich in vitamin E, vitamin C, selenium, zinc, vitamin A, vitamin K, and omega-3 fatty acids: Grilled Salmon and Quinoa Salad with Citrus Vinaigrette.
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Ingredients:
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For the Salad:
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1 cup quinoa, cooked
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2 cups baby spinach leaves
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1 cup cherry tomatoes, halved
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1 cucumber, diced
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1 avocado, sliced
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1/4 cup pumpkin seeds (a good source of zinc)
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For the Grilled Salmon:
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2 salmon fillets
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1 tablespoon olive oil
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Salt and pepper to taste
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1 teaspoon dried oregano
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1 teaspoon smoked paprika
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For the Citrus Vinaigrette:
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3 tablespoons extra-virgin olive oil
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Juice of 1 orange
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Juice of 1 lemon
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1 tablespoon honey
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1 teaspoon Dijon mustard
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Salt and pepper to taste
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Instructions:
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Grilled Salmon:
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Preheat the grill to medium-high heat.
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Rub the salmon fillets with olive oil, salt, pepper, oregano, and smoked paprika.
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Grill the salmon for about 4-5 minutes per side or until cooked to your liking.
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Quinoa Salad:
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Combine the cooked quinoa, baby spinach, cherry tomatoes, cucumber, avocado, and pumpkin seeds in a large bowl.
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Citrus Vinaigrette:
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Whisk together the extra-virgin olive oil, orange juice, lemon juice, honey, Dijon mustard, salt, and pepper in a small bowl until well combined.
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Assembling the Salad:
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Flake the grilled salmon into bite-sized pieces and add it to the quinoa salad.
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Drizzle the citrus vinaigrette over the salad and gently toss to combine.
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Serving:
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Divide the salad among plates and serve immediately, garnishing with additional pumpkin seeds for extra crunch.
Nutritional Benefits:
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Vitamin E: Found in avocado, pumpkin seeds, and olive oil.
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Vitamin C: Abundant in oranges, lemons, and cherry tomatoes.
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Selenium: Present in salmon and pumpkin seeds.
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Zinc: Pumpkin seeds provide a good dose of zinc.
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Vitamin A: Abundant in spinach and tomatoes.
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Vitamin K: Spinach contributes to the vitamin K content.
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Omega-3 Fatty Acids: Salmon is an excellent source of omega-3 fatty acids.
This vibrant and flavorful Grilled Salmon and Quinoa Salad provides a symphony of vitamins and minerals and a delightful and satisfying meal. Enjoy the nourishing benefits of these nutrient-rich ingredients!
Unlocking the Power of Walking for Weight Loss
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In the quest for weight loss, high-intensity workouts and restrictive diets often take centre stage, overshadowing the simplicity and effectiveness of walking. However, walking, a seemingly straightforward activity, holds the key to sustainable and healthy weight loss. Incorporating regular walks into your routine can be a game-changer on your weight loss journey.
**1. Accessible for Everyone:
Unlike complex workout routines that may require specialised equipment or intense physical exertion, walking is an activity that nearly everyone can engage in. It's low-impact, making it suitable for individuals of various fitness levels, ages, and physical conditions.
**2. Burns Calories:
Walking may not feel as intense as high-intensity workouts. Still, it can burn many calories, especially when done consistently. The number of calories burned depends on walking speed, duration, and body weight. Over time, these calories add up, contributing to weight loss.
**3. Promotes Fat Loss:
Walking can target fat as a fuel source, making it an effective way to shed excess body fat. Regular walking routines encourage your body to tap into its fat stores for energy, aiding in the gradual reduction of body fat percentage.
**4. Sustainable and Consistent:
One of the main challenges with many fad diets and extreme workout programs is their lack of sustainability. Walking is a sustainable activity that can be incorporated into daily life. Consistency is vital, whether it's a brisk walk during lunch breaks, an evening stroll, or a morning walk.
**5. Enhances Metabolism:
Walking boosts your metabolism, helping your body process and burn calories throughout the day. While it may not provide the immediate spike in metabolic rate seen in intense workouts, the long-term effects contribute to a healthier metabolism, which is crucial for weight management.
**6. Reduces Stress and Emotional Eating:
Stress and emotional eating are common contributors to weight gain. Walking has been proven to reduce stress levels by promoting the release of endorphins, the body's natural mood lifters. This, in turn, can curb emotional eating tendencies and support healthier food choices.
**7. Maintains Muscle Mass:
Unlike some intense workouts that may lead to muscle loss, walking helps maintain muscle mass. This is important for sustaining a healthy metabolism and ensuring that the weight you lose comes from fat rather than muscle tissue.
**8. Improves Overall Well-Being:
Beyond its impact on weight loss, walking offers many health benefits. It improves cardiovascular health, mood, energy levels, and overall well-being, creating an environment conducive to successful weight management.
By embracing this simple yet effective form of exercise, you burn calories and cultivate a sustainable and enjoyable habit that supports long-term weight management and overall health. So, lace up your trainers, step outside, and let the transformative walking journey begin.