Fall is here!
Depending on where you live, it might be the symphony of reds, oranges and yellows, crisp air, and apples falling from the trees that lets you know the season has arrived.
Or it’s Starbucks releasing its pumpkin spice lattes, signaling that a winter of mildly uncomfortable weather is on its way.
I am unashamedly frolicking through the confetti of leaves on my favorite running path, dreaming of crisp air and cozy wool sweaters.
Growing up, my childhood in Southern California was marked by leaves turning from green straight to brown. My winter coat was a slightly beefed-up windbreaker, and my frolicking happened among the spring flowers in March.
Now, as a New Yorker, I wouldn’t trade my time among the blazing oranges for anything—even if it means subzero temperatures are waiting just around the corner.
And so, when the flavors of fall arrive, I partake.
It’s all part of the experience.
Let Them Drink Pumpkin Spice Lattes!
This week, I surprised my coworkers with a coffee bar complete with pumpkin spice syrup, chocolate syrup, marshmallows and, of course, the biscotti no respectable coffee bar should be without.
One coworker was hesitant to enjoy the glorious gift of fancy coffee.
“It’s all unhealthy,” he said.
Now, this particular coworker has been dipping his toes into the wonderful, fiber-filled world of chia pudding, so I was excited to see him thinking about the nutritional value of his food.
But I also felt there was another lesson worth sharing:
Fun foods have value, too!
As Marie Antoinette famously said, “Let them drink pumpkin spice lattes!”
I’m paraphrasing, of course.
But the sentiment isn’t entirely off.
When we enjoy food, especially with friends, family and coworkers, we’re getting something that doesn’t appear on a nutrition label: connection and community.
Research consistently links strong social relationships with better health and longevity. And while a pumpkin spice latte isn’t going to magically add years to your life, the experiences we share over food can be part of a healthy, fulfilling lifestyle.
That’s something worth remembering as we head into the holiday season.
We can eat the cake, drink the PSLs and enjoy our favorite traditions without feeling like we’ve derailed the wellness train.
The trick is finding balance.
And with that, here are a few ways to enjoy the season while keeping your healthy habits on track.
Pumpkin Spice Season: Let the Festivities Begin!
We are officially in the thick of pumpkin-spice-everything.
Coffee. Coffee creamer. Cream cheese. M&Ms. Oreos. Those wafer cookies that melt in your mouth that you didn’t start liking until your mid-30s.
Air.
I’m fairly certain someone is working on pumpkin spice air.
So if you’re a PSL girlie, get your PSL!
But if you’re stopping for one every morning, consider asking for half the usual syrup pumps or choosing a smaller size. You can still enjoy the flavor without quite as much added sugar.
And if pumpkin spice Oreos are calling your name, have a few and enjoy them.
We’re practicing moderation here, not auditioning for a lifetime of nutritional deprivation.
As for pumpkin spice air?
Breathe responsibly.
Halloween: Hershey’s and Snickers and Mounds, Oh My!
Halloween is the official kickoff to candy season.
And while we’re not going to pretend candy is a nutritional powerhouse, we also don’t need to treat a fun-size Snickers like a personal failure.
Fun fact: Peanut M&Ms contain actual peanuts, which contribute some protein and healthy fats. That doesn’t make them a substitute for a handful of nuts, but it’s a reminder that foods don’t always fit neatly into “good” and “bad” categories.
BONUS: They’re also the candy your kids might be most willing to surrender.
If you’re someone who enjoys a little chocolate every day, keep a few squares of dark chocolate around.
Dark chocolate contains cocoa compounds called flavanols, along with minerals including iron. It’s still a treat, but one that can fit into a balanced diet.
And sometimes a little chocolate is exactly what you wanted.
No need to negotiate with yourself over the candy jar for the next three hours.
Thanksgiving: Load Up!
…on protein and vegetables!
Before you come for me with a serving spoon, let me explain.
I’m not suggesting you skip the mashed potatoes, sweet potatoes, stuffing or Grandma’s famous ambrosia salad.
Heavens, no.
But here’s a helpful strategy: give protein and vegetables a prominent place on your plate, then add the holiday favorites you look forward to all year.
Protein and fiber-rich foods can help with fullness, making it easier to enjoy a satisfying meal without feeling like you need to be rolled away from the table.
No vegetables planned for your family’s celebration?
Bring a dish to share!
And please, enjoy the stuffing.
Nobody wants to spend Thanksgiving staring sadly at a pile of broccoli while everyone else passes the gravy.
Black Friday: The Second-Best Holiday
Thanksgiving may be wonderful, but the day after?
LEFTOVERS!
Honestly, this might be the greatest culinary gift of the entire holiday season.
And the best part is that you can reinvent those leftovers into completely different meals.
A few ideas:
- Breakfast: Fold leftover turkey or ham and vegetables into an omelet.
- Lunch: Blend roasted sweet potatoes with chickpeas, tahini and seasonings for a fall-inspired hummus.
- Snack: Top plain Greek yogurt with leftover cranberry sauce.
- Dinner: Make a hearty soup with turkey, vegetables, beans and whatever else needs a home.
You’ve already done the cooking. Now let those leftovers do some work.
Christmas: Sugar and Spice and Everything Cookies and Fudge!
Christmas is cookie season.
And I would argue it’s a particularly terrible time to embark on a no-sugar, no-fun diet.
So don’t.
Enjoy your favorite cookies. Have the fudge. Make Grandma’s recipe exactly the way she made it.
And if you’re baking regularly throughout the season, consider experimenting with ingredients that add a little extra nutritional value.
Oats, nuts, seeds and dried fruit can add fiber, texture and flavor to baked goods.
You don’t have to transform every Christmas cookie into a health food. But there are plenty of delicious recipes that happen to include some nutritious ingredients.
Take carrot cake, for example.
Who was the first person to look at a carrot and say, “You know what would make this better? Raisins and cream cheese frosting.”
And zucchini bread?
Who decided a vegetable belonged in dessert?
What’s next? Sweet potato cheesecake?
Hmmm.
Now we’re onto something.
The point is that we can enjoy traditional treats while also finding opportunities to nourish ourselves.
Both things can be true.
New Year’s Eve: Cheers to Another Year!
Let’s toast to the year behind us and look forward to what’s ahead!
And while January 1 gets all the attention for healthy resolutions, there’s no reason we can’t start making thoughtful choices on December 31.
If you’re enjoying a glass of wine or bubbly, try turning it into a festive spritzer with sparkling water and frozen fruit.
You still get the celebratory fizz, with less alcohol per glass if you replace some of the wine with seltzer.
Or skip the alcohol entirely and make a mocktail with sparkling water, fruit and a splash of juice.
Because the ball drop deserves a fizzy drink.
And because waking up on January 1 feeling good is a pretty nice way to start the year.
The Best Part of the Season Isn’t on the Menu
The holidays are about so much more than what we’re eating.
They’re about time spent with friends and family, traditions that bring us together, gratitude for the blessings of another year and the opportunity to look ahead with hope.
Food is often part of those experiences.
And that’s a good thing.
I don’t want women feeling like they have to choose between enjoying the holidays and taking care of themselves.
You can do both.
You can enjoy the pumpkin spice latte, eat the Christmas cookies and savor the Thanksgiving stuffing while continuing to build healthy habits.
Because wellness isn’t about getting every meal right.
It’s about the choices we make consistently over time—and creating a life we actually enjoy living.
I feel blessed beyond measure to have discovered healthy habits that have transformed my life, and I’d love to help you create habits that work for yours.
Whether you’re looking to make a few changes during the holiday season or planning a fresh start in the new year, you don’t have to figure it all out alone.
Sign up for a free 30-minute wellness assessment call with me. We’ll talk about where you are, where you’d like to go and one simple first step toward feeling your best. You can find me here.
And in the meantime?
Go enjoy your pumpkin spice latte.
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