October: Pink, Powerful & Spooktacular!

Hello Healthy Hub Fans!

October is both Breast Cancer Awareness Month and the official start of “Sugar Season.” This newsletter celebrates strong habits, nutrition for prevention, and creative ways to avoid those fall sugar traps. No judgment, just support, mindful fun, and actionable tips for feeling your best through the holiday rush.

Breast Cancer Awareness: Nutrition Prevention

A truly preventive lifestyle blends movement, community, and nutrition. Research supports the power of a mostly plant-based, Mediterranean-style diet for lowering breast cancer risk, especially in women over 40:

Fill your plate with bright vegetables—think broccoli, kale, carrots, peppers, and leafy greens.I truly love putting kale into my smoothies every morning. Another thing I just found from Costco are the frozen root vegetables and sheet pan vegetables that are so easy to heat up and get a wide variety into your body.
Snack on berries and citrus for antioxidants. My favorite berry is the blackberry. I eat the entire container almost every time I buy and finish washing them. I also get Costco's frozen triple berry mix for my smoothies.
Favor beans, lentils, nuts, and fatty fish (like salmon or tuna) for protein, omega-3s, and fiber. I am really glad I take JuicePlus Omegas because I don't eat fish very often. Plus it is cutting out the middle man, the fish! JP Omegas are plant based which is where the fish get theirs.
Minimize processed meats, alcohol, and excessive added sugars, these sap energy and can raise your risk. This can be challenging to do because we are so addicted to fast and on the go foods, sweet treats, as well as the "relax and unwind" lie that alcohol is how to get it. I gave up drinking almost 20 years ago when my husband and I got married. WE knew alcohol did not mix within our rerelationship. So we chose each other over the alcohol. We have saved a lot of cash from not spending it on wine, beer, or mixed drinks. Plus avoided hangovers, acting stupid in public (I can do that without alcohol), and making poor choices from being intoxicated.

Every bite is an act of self-care! Food can be medicine or poison...

Spooky Steps Walking Challenge

Let’s turn Halloween energy into healthy momentum:

Join the “Spooky Steps Challenge” - track daily steps, walk haunted neighborhood routes, or chase your goals as a friendly ghost, zombie, or pumpkin.
Set a personal or group goal for total steps from October 1–31.
Share photos, creative walking routes, or costume-inspired milestone celebrations for a real connection boost.

Movement lowers anxiety, helps maintain a healthy weight, and is protective against breast cancer. Let’s make it fun.

Sugar Season Awareness: Outsmarting Holiday Sweets

October ushers in tempting treats, but also a spike in colds and energy crashes linked to excess sugar (“Sugar Season” runs October–February):

Swap soda and high-sugar lattes for infused waters or homemade low-sugar fall drinks (apple, cinnamon, pear, and tea blends).
Indulge mindfully. There’s room for the occasional sweet, but appreciate each bite and savor seasonal fruit, dark chocolate, or creative protein snacks instead.
Keep whole foods (vegetables, whole grains, nuts) at the ready to avoid impulse snacking and sugar crashes.
Stay hydrated and get solid sleep to reduce sugar cravings during the holidays.
Read labels. Watch out for hidden sugars in snacks, sauces, and breads.

Fewer sugar spikes means a healthier immune system and more steady energy into the New Year!

Anti-inflammatory Recipe

“Pink Power Smoothie” a fiber- and antioxidant-rich snack

Blend:

1 cup frozen berries

1/2 cup cooked beet

1 tbsp chia seeds

1 cup plant milk

1 scoop Complete protein powder

a dash of cinnamon

Let's build community!

This space is for everyone wanting real support and inspiration—no judgment. Reply and share how you’re building your habits this month. If there's a topic or challenge you want included, let me know. Growth is better together, and your story could be the encouragement someone else needs.

Share your healthy Halloween treats, spooky step counts, or nutrition wins in our Facebook group "Choose HEALTH & JOY"! Every comment helps our tribe grow stronger together. Invite friends and family that may also want to be part of our community.

Support, learning, and progress beyond breast cancer, beyond sugar, and beyond old habits. October in this community is all about thriving with intention and joy. Pass it along, let’s keep growing and cheering each other on.

Wishing everyone a wickedly wonderful October!

Dr. Anna Crisostomo

The Health Hub Team

PS. Did you know there is a simpler way to ensure you get all the colors of the rainbow in your system? Check this out!