May VSG Edit Support Newsletter
As summer draws nearer, it's natural to feel the excitement in the air – longer days, warmer weather, and the promise of lazy afternoons under the sun. But for some of us, the approach of summer might also bring a tinge of anxiety, especially if we've noticed a slight weight regain or are struggling to maintain our post-VSG progress. If you're feeling this way, fear not! You're not alone, and there's plenty we can do to reclaim our health and happiness.
Reclaim Your Summer Glow!
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.
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​Summer is a season of vibrancy and renewal – a time to celebrate the beauty of fresh produce, outdoor activities, and the joy of feeling alive. Let's shift our focus from self-criticism to self-love and use this season as an opportunity to nourish our bodies and souls.
Hello. VSG Kick Start
VSG Coaching Support
If you're struggling to get back on track or need some guidance and support, consider scheduling a coaching session with me, Kristen Davidson, your dedicated VSG Health Coach. Together, we'll create a personalised plan to help you reach your health and wellness goals, regain confidence, and feel amazing in your skin again.
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Remember, summer is a time for growth, both personally and nutritionally. Let's embrace the season with open arms and a commitment to nurturing our bodies and minds.
Nourishing Your Body: The Importance of Nutrient-Dense Foods
In the hustle and bustle of modern life, prioritising convenience over nutrition regarding food choices is easy. Fast food, processed snacks, and sugary treats often dominate our diets, leaving little room for the nutrient-dense foods our bodies crave. However, making a conscious effort to incorporate nutrient-dense foods into your diet can have a profound impact on your overall health and well-being.
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But what exactly are nutrient-dense foods, and why are they so important? Nutrient-dense foods are rich in essential nutrients like vitamins, minerals, fibre, and antioxidants relative to their calorie content. These foods provide the building blocks our bodies need to function optimally, supporting everything from energy production to immune function and beyond.
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One key benefit of eating nutrient-dense foods is that they help satisfy hunger and keep you feeling full for longer periods. Unlike processed foods that are high in empty calories and low in nutrients, nutrient-dense foods provide a steady source of energy without causing spikes and crashes in blood sugar levels. This can help curb cravings and prevent overeating, making it easier to maintain a healthy weight.
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Moreover, nutrient-dense foods are essential for supporting overall health and vitality. They provide the vitamins and minerals necessary for countless physiological processes, from maintaining strong bones and healthy skin to supporting brain function and reducing the risk of chronic diseases like heart disease, diabetes, and cancer. By nourishing your body with a wide variety of nutrient-dense foods, you can help to optimise your health and reduce the risk of developing these serious health conditions.
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In addition to their physical benefits, nutrient-dense foods can also positively impact mental health and cognitive function. Research has shown that a diet rich in fruits, vegetables, whole grains, and lean proteins is associated with a lower risk of depression and anxiety, as well as improved cognitive function and memory. By fueling your body with the nutrients it needs, you can support both your physical and mental well-being.
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So, what are some examples of nutrient-dense foods that you should incorporate into your diet? Fruits and vegetables are top contenders, as they are packed with vitamins, minerals, and antioxidants. Leafy greens like spinach and kale, colourful vegetables like bell peppers and carrots, and fruits like berries and oranges are all excellent choices. Whole grains like quinoa, brown rice, and oats are nutrient-dense options, providing fibre, vitamins, and minerals. Lean proteins such as poultry, fish, tofu, and legumes are essential for muscle repair and growth, as well as providing important nutrients like iron and zinc.
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In conclusion, prioritising nutrient-dense foods is essential for overall health and well-being. Choosing foods rich in important nutrients can fuel your body with the building blocks it needs to thrive. So next time you reach for a snack or plan a meal, remember the importance of nourishing your body with nutrient-dense foods. Your health will thank you for it!
Summer Sunshine Salad
Let's kickstart our journey back to feeling fantastic with a delicious and nutritious recipe: the Summer Sunshine Salad. Packed with vitamins, minerals, and antioxidants, this salad will fuel your body while tantalising your taste buds.
Ingredients:
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2 cups mixed greens (spinach, arugula, kale)
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1 cup cherry tomatoes, halved
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1 medium cucumber, sliced
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1/2 cup sliced bell peppers (any colour)
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1/4 cup red onion, thinly sliced
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1/4 cup crumbled feta cheese (optional)
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1/4 cup sliced almonds or walnuts
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For the dressing:
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2 tablespoons extra virgin olive oil
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1 tablespoon balsamic vinegar
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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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In a large salad bowl, combine the mixed greens, cherry tomatoes, cucumber, bell peppers, and red onion.
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To make the dressing, whisk together the olive oil, balsamic vinegar, Dijon mustard, salt, and pepper in a small bowl.
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Drizzle the dressing over the salad and toss gently to coat.
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Top the salad with crumbled feta cheese (if using) and sliced almonds or walnuts for an extra crunch.
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Serve immediately and enjoy the burst of flavours!
Nutrient Breakdown:
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Mixed greens: Rich in vitamins A, C, and K, as well as folate and fibre.
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Cherry tomatoes: Packed with antioxidants like lycopene, vitamin C, and potassium.
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Cucumber: It is low in calories and high in water content. It helps keep you hydrated while providing vitamins and minerals.
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Bell peppers: Excellent source of vitamin C and antioxidants.
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Feta cheese: Adds a creamy texture and provides calcium and protein.
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Almonds or walnuts: Good source of healthy fats, protein, and fibre.
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