Sisters, Stay Alive & Informed!

Officially join my family and receive information, insight and inspiration on living a healthy, happy and prosperous life.

    I am not a robot

    Our Privacy Policy

    Fuel for the Future

    by Ngozi Osuagwu, MD | March 12th, 2023

    Fuel for the Future

    This past week I had a craving for vegetable chili. I knew I had made it many years ago, so I went through my cookbooks and found the recipe I was looking for in The Cook’s Encyclopedia of Vegetarian Cooking by Linda Fraser. The chili included onions, garlic, celery, green bell peppers, mushroom, zucchini, kidney beans, chopped tomatoes, passata, tomato paste, ketchup, chili powder, cumin, and coriander. My husband ate and said it was great. I reminded him I made it many years ago, and he was not a fan. He smiled and said, I think this time, it seems different. I must admit that instead of putting the chili over rice, I put it over plantain. Plantain gave it a sweet taste.  

    I was not thinking of National Nutrition Month when I had my craving. However, March is National Nutrition Month, and this year’s theme is Fuel for the Future.” The Academy of Nutrition and Dietetics believes that eating with sustainability in mind is a tasty way to nourish ourselves during every phase of life and protect the environment. The website is a great resource for learning about nutrition. Below are 20 healthy tips from the website:

    1. Eat breakfast – Start your day with a healthy breakfast with lean protein, whole grains, fruits, and vegetables. Donuts are not breakfast food.
    2. Make half your plate fruits and vegetables – if you cannot access fresh fruits or vegetables, you can consider getting them frozen. Typically canned fruits and vegetables often have extra sugar and salt. You may have to rinse.
    3. Watch portion sizes – you might consider placing your food on a smaller plate so it looks like you have a full scale. Try not to get up for seconds.
    4. Be active – the key is to move.
    5. Get to know food labels – this will allow you to choose food to meet your nutritional needs.
    6. Fix healthy snacks– Raw veggies with low fat-cottage cheese or hummus, or a tablespoon of nut or seed butter with an apple or banana.
    7. Consult an RDN – RDNs are registered dietician nutritionists. Most insurance companies will cover you seeing an RDN to help with weight loss and chronic diseases.
    8. Follow food safety guidelines – You must wash your hands regularly and learn how to handle raw foods.
    9. Drink more water – this is for everyone. You might need more water than you think if you are active, an older adult, or live or work in hot conditions.
    10. Get cooking – Preparing food at home can be healthy, rewarding, and cost-effective. I enjoyed making my vegetable chili.
    11. Order out without ditching goals – You can eat healthy if you go out. Instead of fried food, you can order your food grilled, for example.
    12. Enact family meal time – Turn off the TV, phones, and other electronic devices to encourage mealtime talk.
    13. Banish brown bag boredom – you can find exciting meals to make for lunch. I often eat my leftover dinner for lunch the next day.
    14. Reduce added sugars – Read the labels to ensure the food you eat does not have added sugars.
    15. Eat seafood twice a week – seafood contains a range of nutrients, including healthy omega-3 fats.
    16. Explore new foods and flavors – try adding something new every month.
    17. Experiment with plant-based meals – Substitute meat and chicken with beans
    18. Make an effort to reduce food waste – check what foods you have in your home before stocking up at the grocery store.
    19. Slow down at mealtime – Try sitting down and focusing on the food you eat
    20. Supplement with caution – Not all supplements are safe. Talk with your nutritionist or healthcare provider. I try to avoid dye as much as possible.

    Please note when you see words italicized, those are my words.

    For more information, please click here.

    Leave a Reply

    Secure Your Copy of Sincerely, Your Gynecologist by Dr. Ngozi Osuagwu.

    With her trademark wit and straightforward communication, Dr. Osuagwu continues to dole out valuable medical advice using the letter form and addressing women’s health conditions and issues in a method that was praised for its innovative approach in her earlier award-winning book, Letters to My Sisters: Plain Truths and Straightforward Advice from a Gynecologist. In this book, each letter is paired with reference sources and statistics about the condition that is the subject of the letter.

    Click here to Buy Now on Amazon

    Secure Your Copy of Letters to My Sisters by Dr. Ngozi Osuagwu.

    The book discusses common gynecological and women’s health issues in a series of witty and entertaining letters. These letters, all educational, offer suggestions on what approaches to take in tackling the medical problems that typically bring women to an ob/gynecologist. The letters are spiced with art, a poem and quotes. Although its emphasis is on gynecology and women’s health, it touches on some other medical issues that make women visit their doctors.

    The second half of the book briefly discusses the most common gynecological conditions and also provides an overview of sexually transmitted infections. A list of annotated websites dealing with the different topics in the book is provided for the reader who wants to pursue each subject in depth.

    Ready to Commit to Living a Healthier Life, Start Here with…

    Dr Ngozi’s 30 Day Alive & Healthy Challenge

    Get 30 days of insight and inspiration on creating and sustaining a healthy lifestyle straight from the
    doctor. Share this valuable resource with your mother, sisters, daughters, grandmothers, aunts, cousins
    and girlfriends. Do it solo, or in a group. Simply do it! Join our mailing list and get instant access to this life-saving resource now!