Hello Healthy Hub Fans!

Last February, we spent time focusing on heart health, what it means, why it matters, and how small changes can add up over time. This year, I’d love to gently check in:

How is your heart—physically, emotionally, and spiritually—one year later?

There is truly no judgment here. You may feel stronger and more energized, or you may feel like life completely got in the way. Either way, you are welcome, you are not behind, and there is always something kind and simple you can do for your heart today.

A 4-Week “Heart-Loving Habits” Challenge

You can start this any week in February (or whenever you’re reading this). Think of it as a gentle reset, not a rigid program.

Week 1 – Move for Your Heart​
​Goal: 10–20 minutes of intentional movement, 5 days this week
Walking, dancing, light strength work, or stretching all count. Short on time? Ten minutes still matters.

Week 2 – Add Color to Your Plate​
​Goal: Add one extra serving of fruits or vegetables each day
Berries at breakfast, cucumbers at lunch, or one more veggie at dinner. The focus is on adding in, not taking away.

Week 3 – Breathe & Unwind​
​Goal: 5 minutes a day of intentional calm
Deep breathing, prayer, journaling, gentle stretching, or sitting quietly with tea. This helps signal safety to your nervous system—which your heart appreciates.

Week 4 – Know Your Numbers​
​Goal: Get curious about your health data
If it’s been a while, consider reviewing or scheduling a checkup for blood pressure, cholesterol, blood sugar, or any labs your provider recommends. Write down one question for your next visit.

You can save this email and complete the weeks in any order. Progress over perfection, always.

🥗 Heart-Loving Sheet Pan Salmon (or Chickpeas) with Rainbow Veggies

A simple, one-pan meal that works for busy schedules.

Ingredients (serves 3–4)

• 2–3 salmon fillets (or 1 can chickpeas, drained, for plant-based)
• Broccoli florets
• Red and yellow/orange bell peppers
• Red onion
• Cherry tomatoes
• Olive oil, lemon juice, garlic, Italian herbs
• Salt and pepper

Instructions

1. Preheat oven to 400°F (200°C). Line a sheet pan with parchment paper.
2. Toss veggies with olive oil, half the lemon juice, garlic, herbs, salt, and pepper.
3. Add salmon on top (or chickpeas over veggies). Drizzle with remaining lemon juice and olive oil.
4. Roast 15–20 minutes, until salmon flakes and veggies are tender.

Serve as-is, over quinoa, or on greens. Leftovers make an easy lunch.

*No salmon? This works just as well with tofu, tempeh, or extra chickpeas.

*Frozen veggies are completely fine here.

This meal brings together heart-supporting fats, fiber, color, and protein, simple and doable.

Bridging the Gap on Tough Days

I always encourage getting nutrients from whole foods, and I also live in the real world. Some days our plates are colorful; other days, we’re doing our best.

On those busy days, I personally lean on tools like:

• Plant-based omegas to support heart and brain health
• A trio of fruits, veggies, and berries to help fill nutritional gaps

Don't forget that kids 4-24 can receive their Fruits & Veggies free with an adult order of at least the Fruits & Veggie Duo order.

If you’re curious or want help figuring out whether this might be a fit for you or your family, you’re always welcome to reply. No pressure, just information and support.

Your Heart Story: One Year Later

I’d love to hear from you.

Is your heart health in a different place than it was last year—more energy, less stress, more awareness, or even just a small shift?

You’re welcome to reply with a story, a sentence, or even a word. If you’re comfortable, I may anonymously share a few reflections in a future newsletter to encourage others.

Share your progress in our Facebook group "Choose HEALTH & JOY"!

With love and support,

Dr. Anna Crisostomo

The Health Hub Team

Choose HEALTH & JOY