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New Beginnings Newsletter

September 2017
Meet Your New Registered Dietitian!
Erin Taylor, MS, RD

Erin recently graduated from Rush University Medical Center in Chicago with MS in Clinical Nutrition after obtaining a BS degree in Didactic Dietetics from Purdue University where she was highly involved in research. Ms. Taylor actively participates in community outreach and advocacy activities and is interested in getting involved with similar activities here in Richmond. Please, join us in welcoming Erin to our team!
Erin's 8 "Forever" Rules for Bariatric Surgery Patients
1. Stay Hydrated
  • Aim for 64 oz daily of sugar-free liquids, including water, and sugar-free flavored drinks (Crystal Light, Mio, Hint, etc)
  • You will need to sip all day to meet this goal.
  • Sugar-sweetened drinks will work against your weight loss (sodas, fruit juice, coffee drinks, lemonade, fruit punch, etc).  
2. Protein First
  • Daily, women need 50- 70g of protein and men 60- 80g.
  • This helps to maintain muscle mass and weight loss.
  • Eat protein first during meals and then nonstarchy vegetables. If you are still hungry, the last foods to eat are whole grains, fruits, or starchy vegetables (peas, corn, sweet potatoes, etc).  
3. Take your Vitamins
  • This includes multivitamins, vitamin D3, calcium citrate, vitamin B12, and for some, iron.
  • Your dietitian will discuss amount, brands, and timing with you.  
4. Exercise
  • If cleared, exercising is key to losing and keeping weight off.
  • 150 min/week is recommended, or about 30 minutes, 5 days per week.
  • Slowly work your way to a goal and remember small changes add up!  
5. Separate Food and Drinks
  • Except during full liquid stage, wait 30 minutes before and 60 minutes after eating to drink.
  • This will help to keep you stay full longer and prevent dumping syndrome.  
6. Eat Slowly, Chew Thoroughly
  • Meals will take around 30 minutes and you should chew 20-30 times per bite.
  • This will help you listen to your body and help prevent nausea and vomiting.  
7. Avoid High Fat and High Sugary Drinks
  • These foods may not be tolerated and will work against weight loss.  
8. Avoid Skipping Meals
  • Skipping meals can lead to not meeting your protein goal and to overeating.
Watch Ciara Logan's Weight Loss Surgery Success Story

Meatless Monday 

Farro and Pea Salad with Lemon Mint Vinaigrette

For the vinaigrette:
1/3 cup olive oil
1/3 cup lemon juice
2 garlic cloves, minced
1 heaping teaspoon Dijon mustard
1 teaspoons sugar
1/4 teaspoon salt
1/4 teaspoon ground black pepper
to taste fresh mint, chopped 

For the salad
1 cup uncooked farro
2-1/2 cups vegetable stock
1/2 cup peas, cooked and chilled in the refrigerator
1/2 cup cherry tomatoes
1/4 teaspoon ground black pepper
1/3 cup feta cheese, plus more to taste

For the vinaigrette 

Add all the ingredients together and whisk to combine. Refrigerate until ready to use, then mix or shake before using.
For the salad
  1. Add the farro and the vegetable stock to a sauté pan and bring to a boil. Once boiling, reduce the heat to simmer and cook, covered, for 30 minutes.
  2. The farro will get plump and soft and will be a little chewy when done. There will likely still be liquid in the pan when done. Drain the farro.
  3. Add the farro to a shallow bowl and chill in the refrigerator.
  4. In a large bowl, combine the farro, the chilled peas, tomatoes, and black pepper. Mix to combine, drizzle with the vinaigrette, and toss to coat. Toss in the feta cheese.
  5. Serve on individual plates.
 Serves 4-6
Join our team in this year's VCU Health 8K

Race Date: November 11, 2017
Learn more about the race, please, click 
We are offering a $10.00 off code to the first 15 people who register! Contact us at  for the code.
Is this your first time running? Are you nervous about being able to finish? Do you want to train, but don’t want to do it alone? Join Joelle Lemmons (Bariatric Program Coordinator) and the rest of the team in the Sports Backers 8K Training Team! When: Saturday, September 16th—Saturday, November 11th. The registration fee for the training team includes: the registration for the race, an 8 week training program, personal guidance from coaches and a lot more!Learn more about the training team and register 
Next support Group Meeting is on September1 9th from 6:30-7:30 pm at the Learning Center, Main Hospital, 1st Floor
Guest Speaker: Anne Zielinski Brown with VCU Recreation Center
Copyright © 2017 VCU Health, All rights reserved.

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VCU Surgical Weight Loss Center · 1200 E Broad Street · Richmond, Va 23284 · USA

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