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Health & Wellness · Column

Pumpkin Potpourri

By Debi KeysVolume I, Issue 16 · October 21, 2025Printed on page 4

🧡 ’Tis the Season for Pumpkin Spice!

As the air turns crisp and leaves start to fall, one flavor seems to steal the spotlight—Pumpkin Spice! From lattes to candles, it’s everywhere this time of year. But beyond the seasonal hype, those spices do far more than make your coffee smell like autumn… they can actually boost your health!

🌿 Why Add Spice to Your Life

Pumpkin spice isn’t just about pumpkin—it’s a blend of cinnamon, nutmeg, ginger, and cloves, each with powerful health benefits:

  • Cinnamon helps stabilize blood sugar and supports metabolism.
  • Ginger soothes digestion and reduces inflammation.
  • Nutmeg promotes relaxation and better sleep.
  • Cloves are packed with antioxidants that support immune health.

Together, these spices can help stoke your metabolism, balance blood sugar, and calm stress—a perfect combination for feeling great during the busy fall season.

🍂 Healthy Ways to Enjoy Pumpkin Spice

Skip the sugar-laden coffeehouse drinks and try this simple, satisfying swap:

Pumpkin Spice Smoothie

  • ½ cup pumpkin puree
  • 1 cup unsweetened almond milk
  • 1 scoop vanilla protein powder
  • ½ Avocado
  • ½ tsp pumpkin spice
  • Ice cubes

Blend and enjoy a creamy, nutrient-packed treat!

And if you are looking for a tasty treat give this a try:

Pumpkin Chia Seed Pudding

2 Servings

Ingredients:

  • 1 cup unsweetened Coconut Milk
  • 1/2 cup pumpkin puree (not pie filling)
  • 1 - 2 tablespoons maple syrup, or to taste
  • 1 teaspoon pumpkin pie spice
  • 1/8 teaspoon sea salt
  • 1/4 cup chia seeds

Directions:

In a medium bowl, combine coconut milk, pumpkin puree, pumpkin pie spice, salt and maple syrup. Use a whisk to stir ingredients until mixture is smooth and has an even consistency. Add the chia seeds to the bowl and mix again to incorporate the seeds.

Cover and chill for 4 hours or until set. Enjoy cold. topped with whipped cream or Greek yogurt, fresh fruit and a sprinkle of cinnamon. Leftovers can be stored in fridge for 3 to 4 days.

These recipes let you enjoy all the flavor of the season—without the sugar crash!

Make this your healthiest (and tastiest) fall yet!

To your best health, Debs~ Debi Keys, CHHC, CPT Certified Holistic Health Coach Advanced Sports Nutritional Advisor Certified Pilates Instructor & Personal Fitness Trainer

www.yourkeys2health.com www.getfit21now.com Mobile: 951-452-1311

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