December Newsletter | Sorogi Health

December is “Healthy Holidays, Healthy Community”

Quote: “Alone, we can do so little; together, we can do so much.” By Helen Keller

United Community for a Healthier Holiday Season

Healthy Holidays, Healthy Community

The holidays bring joy and connection, but they can also disrupt our health routines. At Sorogi, we believe wellness should be accessible, sustainable, and shared. This December, we’re focusing on simple ways to care for ourselves while uplifting those around us. We do this through mindful nutrition, movement, checking in on loved ones, and engaging with community resources.

We recognize the season can include stress, loneliness, and health challenges. By fostering a wellness-centered community, no one has to navigate it alone. Through shared knowledge, intentional habits, and connection, we can build a culture of health that lasts all year.

As we close the year and welcome a fresh start, let’s embrace intention, gratitude, and collective care. Healthy living isn’t about perfection; it’s about consistency, compassion, and community. At Sorogi, we believe health is the strongest when shared. Together, we can help everyone thrive this season and beyond.

November was Diabetes Awareness Month

Last month, we focused on raising awareness and deepening our community’s understanding of diabetes and overall health. We shared educational resources throughout the month, from podcast conversations with registered dietitian Tariro Savoy to live cooking demonstrations. Together, we built a supportive space where individuals can feel more confident while managing their health.

Our focus remained on empowerment, encouraging small and sustainable habits, highlighting the importance of early prevention, and reminding everyone that informed choices can make a meaningful difference. As we move forward, we remain committed to offering guidance, connection, and practical tools that support healthier lives year-round.

Stay connected with us @SorogiHealth across all platforms (Instagram, YouTube, TikTok, LinkedIn, X/Twitter, and Facebook) for regular updates, helpful tips, and resources tailored to support a healthier lifestyle.

DC Grocery Access Program (GAP)

We’re thrilled to share that the DC Grocery Access Pilot (DC GAP) has officially launched as part of SNAP! This exciting initiative, developed through a partnership between DC Health,

Martha’s Table, and Instacart, aims to reduce barriers to healthy food access for DC residents with limited access to full-service grocery stores.

Through DC GAP, participants who attend eligible DC SNAP-Ed or Martha’s Table Health and Wellness classes will receive a 1-year free Instacart+ membership and a monthly Fresh Fund stipend to reduce delivery and service fees. This program helps make healthy foods more accessible and affordable, while supporting better nutrition and health outcomes across the community.

Special thanks to all partners and leaders who helped bring this project to life, including Sorogi Health’s own Dr. Vivian Nnacho Ayuk, PharmD, CDCES.

Healthy Cooking in Action

The November in-person cooking event at the Francis Gregory Library was a tremendous success, filled with great conversation, learning, and community engagement. We were excited to welcome a new participant to the group. Although one participant couldn’t join in person, she eagerly participated through her friend’s phone via FaceTime. She was fully included throughout the session, asked thoughtful questions, and received answers in real time.

Our Registered Dietitian, Wintana, led the hands-on demonstration and encouraged meaningful discussions about making healthier choices in everyday meals. Participants explored ingredient alternatives like plant-based butter and shared ideas for choosing cereals and pancake mixes with minimal added sugar while still enjoying great taste. In addition, we had an engaging conversation about using alternative cooking appliances to support healthier and efficient meals for people with busy schedules.

Not only did everyone gain practical strategies to bring into their own kitchens, but they also left with take-home goodies. Participants received food bags with prepped soup ingredients from the session to cook at home, along with kitchen appliances generously gifted by Sorogi Health. The event offered a supportive atmosphere where participants could connect, learn, and leave feeling inspired and cared for.

Virtual Events

We hosted a virtual grocery store tour and a cooking demo.

Check out the recipe in detail along with nutrition highlights below

Recipe: Easy Instant Pot Chicken Tortilla Soup

 Ingredients:

• 1 (15 oz) can black beans, rinsed

• 1 (14.5 oz) can fire roasted diced tomatoes

• 1 (32 oz) box chicken broth

• 1 onion, diced

• 3 cloves garlic, diced

• 3 tsp chili powder

• 1 tsp cumin, ground

• 1 tsp paprika

• 1 lb chicken breast, boneless, skinless

• 1 tsp salt

• ½ tsp pepper

• ¼ cup cilantro, fresh, chopped

 Directions:

o Rise black beans

o Dice onion and garlic. Chop cilantro

o Turn Instant Pot to sauté and add a drizzle of olive oil. Add diced onion and garlic and sauté for three minutes.

o Turn the Instant Pot off and add all other ingredients, including whole chicken breasts. Stir it, turn the pot to high, and set the timer for 7 minutes. Place the lid on and lock it.

o Let the pressure be released naturally for 12 minutes or so, then carefully remove the lid. Remove chicken breasts to a cutting board and shred with two forks. Return to the pot.

o Stir the soup and add more salt and pepper if necessary.

o Serve with chopped cilantro, tortilla chips, and diced avocado (optional).

o Stay tuned for more opportunities to join us as we cook, learn, and grow together.

In-Person Events

In partnership with the Francis Gregory Community Library in DC, Sorogi hosted another successful in-person cooking demonstration on November 15th, 11:00 am EST.

Check out the recipe in detail with the nutrition highlights below

Recipe: Slow Cooker Black Bean Soup

 Ingredients:

• 1 lb black beans, dried, rinsed

• 1 onion, sweet, chopped

• 1 bell pepper, red, chopped

• 4 cloves garlic, minced or pressed

• 4 cups vegetable broth, low sodium

• 1 cup salsa, prepared

• 1 Tbs chili powder

• 2 tsp cumin, ground

• 2 bay leaves

• 2 avocados, ripe, chopped

 Directions:

o Place beans in a large pot or bowl and cover with water – soak overnight. Prep time does not include soaking time. Drain and rinse.

o NOTE: If you use an Instant Pot, overnight soaking is not necessary.

o Chop pepper and onion. Minced garlic.

o Add all ingredients to a slow cooker pot and stir to combine. Cover and set on high for 6 hours.

o Stir mixture occasionally while cooking.

o Once the beans are tender, add half of the mixture to a blender and process until smooth. Return to the pot and stir into the soup.

o Salt to taste. Serve garnished with avocado.

Stay Connected: Upcoming December Demonstrations

• We’re now averaging about 25 participants per virtual cooking demonstration — thank you for your enthusiasm and support!

• Our next virtual cooking demonstration is scheduled for December 11, 2025, at 6:00 PM EST.

• Our next live cooking demonstration is scheduled for December 13, 2025, at 11:00 AM EST.

• Be sure to follow us @SorogiHealth on Instagram, Facebook, X/Twitter, and LinkedIn to stay informed about upcoming events!

Meet Our New Team Member: Dr. Val

Valerie J. Tagwira MBChB (Zimbabwe), FRCOG (England)

Dr. Valerie Tagwira is a specialist obstetrician-gynecologist with a strong passion for women’s wellness and preventive healthcare. With years of clinical experience supporting women through every stage of their reproductive journey, she advocates for lifestyle-driven health practices that empower women to take control of their well-being.

Beyond medicine, she is a published author whose writing reflects a deep commitment to women’s dignity, equity, and access to healthcare. Through Sorogi, she will share real-world insights, practical wellness strategies, and engaging conversations to help women prevent disease and achieve their health goals. Dr. Tagwira currently practices in Windhoek, Namibia.

November: Stories from the Field Menopause and Weight Management

Last month, we were honored to welcome Dr. Val to an in-depth and empowering session on menopause and its connection to weight management. In her presentation, “Navigating Menopause and Managing Weight,” she guided participants through the physical, emotional, and metabolic changes experienced during perimenopause, menopause, and post-menopause; explaining how shifting hormone levels affect energy, sleep, mood, and body composition. She highlighted common symptoms such as hot flashes, brain fog, mood changes, joint pain, and changes in metabolism. Dr. Val also led an open discussion on why weight often shifts during midlife, explaining how decreases in estrogen and muscle mass, a slower metabolism, increased abdominal fat, higher stress responses, and disrupted sleep patterns can contribute to increased cravings.

Dr. Val also shared simple well-being strategies focused on nourishing whole-food meals, mindful eating, and physical activity that includes strength training, cardio, and stretching; stress-relief practices to support better sleep; and regular checkups with healthcare providers. The warm, interactive session encouraged thoughtful questions and personal reflections, leaving participants with practical tools to feel more confident when speaking with their doctors. She closed with a powerful reminder that menopause is a natural stage of life, not a decline, and that with the proper support and consistent habits, women can remain strong, balanced, and empowered throughout midlife.

Look Out for our December Blog Posts!

• Blogs are posted on the 1st and 3rd weeks of each month!

• December is Healthy Holidays, Healthy Community

• We encourage you to:

o Explore our resources to highlight how we are working together to break barriers in diabetic care.

o Reflect on simple, intentional ways to restore your energy and prioritize your wellbeing, one healthy habit at a time.

What’s New at Sorogi: Recipe Library & 1:1 Coaching!

At Sorogi, we believe wellness grows stronger when we support one another. That’s why this month we are rolling out new tools and programs designed to help you take the next step forward:

Recipe Library Live!

o Our brand-new recipe library is now available on the Sorogi Portal! Each recipe comes with step-by-step instructions, ingredient amounts, full nutrition facts, and options to adjust carbs, fat, and protein. It has never been easier to create meals that can fit your goals and lifestyle.

1:1 Coaching!

o We have officially launched our 1:1 session with our nutritionists! These personalized meetings will help you fine-tune your wellness plan, understand your body’s needs, and feel more confident on your journey.

Recruitment is now open for our fall cohort. Visit sorogi.com to sign up and join us as we lift together toward healthier, stronger lives.

Our Programs

We offer a variety of programs designed to help individuals manage or prevent chronic health conditions:

• Diabetes Prevention Program

o Every Monday at 5 pm EST

• Diabetes Self-Management Program

o Every Tuesday-Thursday at 6 pm EST

• Hypertension Management Program

o Every other Monday at 6 pm EST

• Weight Loss Program

o Every Saturday at 10:30 AM-11:30 AM EST

• Nutrition Education

o Every other Thursday at 6 pm EST

• Fitness Training

o Every Tuesday at 6 pm EST

o Every Saturday at 9 am EST

Come check us out!

We recently updated our website! Come Check us out at www.sorogi.com and leave us a comment on the contact page!

Thank you for being a part of the Sorogi Health community. We’re excited for what is ahead of us! Please feel free to give us a call at (202) 594-9994, visit our website at www.sorogi.com, or stop by our office at 4514 Benning Rd. SE Washington DC 20019. See you soon!