How To Recover From Thanksgiving

4,500 calories. That’s how much food energy the average American consumes on Thanksgiving, according to the Calorie Control Council. That sort of energy blitz would be a major blow to your weight loss goals at any time of year. But Thanksgiving marks the beginning of a five-week period of holiday parties and other festive social events where we all want to look and feel our best—and there will be plenty opportunities to eat and drink to excess. It’s enough to make you want to throw your hands up and completely write off the whole month of December.

The hard truth? There’s no silver bullet to recovering from the gastronomic onslaught that is the last Thursday in November. But by adopting some of the small and manageable changes below, you can feel slimmer, rev your metabolism, tackle the rest of the holiday season mindfully and ring in the New Year feeling good about your health-and-fitness goals for 2019.

Add Dumbbells to Your Black Friday List

No time for the gym? Invest in a pair of dumbbells. Free weights and your own body weight are all you need to challenge every major muscle group in your body. The more muscle you can pack on, the faster you’ll be burning the extra food energy you gobbled up at Thanksgiving and will continue to consume over the holiday season.

Get to Stepping

The time between Thanksgiving and New Year’s is a whirl of activities, get-togethers, and obligations. That can mean you’ve got less time to work out and recover from a feeding frenzy. So do yourself a favor. Instead of waiting to be active at the gym, sneak in steps all day long. Invest in a pedometer or a Fitbit and try to hit at least 10,000 steps a day. This way, if you miss a workout, you’ll know you’ve already fit in some movement, and it won’t throw your progress totally off track.

Swap Egg Nog for Green Tea

You can get back on track ASAP by drinking green tea every day. In a recent 12-week study, participants who drank 4 to 5 cups of green tea daily, then did a 25-minute workout, lost an average of two more pounds and more belly fat than the non-tea-drinking exercisers. Why? The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver’s capacity for turning fat into energy.

Fill Up on Fiber and Protein

If you want to lose weight, it’s important to keep your blood-sugar levels stable, so you don’t overeat. That’s key when trying to recover after Thanksgiving and throughout December.  To help you stay fuller longer, make sure that every time you eat, you’re consuming a combination of fiber (one of the most satiating nutrients out there) and protein.

Work Out First Thing

The best strategy for not looking and feeling like 10lbs of sausage in a 5lb bag after Thanksgiving is to work out soon after waking up. Hit the gym, take a long stroll or workout at home and do some treadmill sprints on an empty stomach to burn fat. Your body is already in a calorie deficit, and it will ignite your body’s fat-burning ability. Glycogen levels are depleted during sleep so your body will utilize body fat as an energy source.

Stop Eating at Sunset

Make winter’s short days an advantage: Use the last of the sunlight as a cue to stop eating. This may help you lose more weight, even if you eat more food throughout the day, according to a study published in the journal Cell Metabolism. Researchers put groups of mice on a high-fat, high-calorie diet for 100 days. Half of them were allowed to nibble throughout the night and day on a healthy, controlled diet, while the others only had access to food for eight hours but could eat whatever they wanted. The result of the 16-hour food ban? The fasting mice stayed lean, while the mice who noshed ’round the clock became obese—even though both groups consumed the same amount of calories!

Take Hot Bedtime Showers

A UCLA study of some of the world’s last remaining hunter-gatherer tribes noted that drops in temperature were an important sleep cue for our paleolithic forebears. We no longer sleep under the stars that much, but you but you can recreate a sunset-like temperature dip by taking a hot bath or shower. That pause to refresh can help you fall asleep faster and make shuteye — prime pound-shedding time.

Let Some Winter in

A striking new study published in the journal Diabetes suggests that turning down the heat in winter may help us attack belly fat while we sleep. Colder temperatures subtly enhance the effectiveness of our stores of brown fat — fat that keeps you warm by burning through the fat stored in your belly. Participants spent a few weeks sleeping in bedrooms with varying temperatures: a neutral 75 degrees, a cool 66 degrees, and a balmy 81 degrees. After four weeks of sleeping at 66 degrees, the subjects had almost doubled their volumes of brown fat. (And yes, that means they lost belly fat.)

Eat an Apple Every Day

This crisp, refreshing fruit is among the most super of superfoods: Apples boast the powerful antioxidant quercetin and vitamins C and B-6, which keep your cholesterol levels low and slash your risk for heart disease. But thanks to their high fiber count, an apple a day can do more than keep the doctor away — it can help you trim down during the holidays too.

Make Healthy Cocktails

The holiday season doesn’t only bring laughter, cheer, and goodwill to all — it also brings unwanted weight gain from all those festive foods. It’s inevitable that you’ll lose gym time or splurge on “just one more” piece (we’ve all been I’ve been there this week) of the pie, but don’t let that stop you from making healthy choices. Instead of traditional cocktails like eggnog, or sugar-laden spiced cider, opt for a Hot Toddy, which is made with ginger, tea, and whiskey!

Get Intense

Interval training is the best way to shock your body back into shape, increase your metabolism, improve your cholesterol profile, and improve insulin sensitivity, especially during the holidays when you’re being pulled in every direction. At the gym, sign up for a HIIT class, or turn your favorite aerobic exercise (running, biking, even walking) into an interval workout by adding periods of intense speed (start with 30 to 60 seconds) followed by periods of rest (normal speed) for the same amount of time. Do this six to 10 times to complete a fat-slashing workout. As you get better, slowly increase the amount of time of increased intensity.

Fit in Quick Reps

A busy holiday schedule of parties, shopping and gift wrapping isn’t a reason to skip your workouts and lose some of that turkey weight. In fact, slacking off could slow your slim-down progress. Thankfully, fitting in fitness doesn’t have to be time-consuming. Trade exhaustive hourlong sessions for one daily resistance exercise (like a bicep curl, squat, lunge or shoulder press). Spending five minutes doing one daily resistance exercise is all it takes to build and maintain muscle, reduce fat, and protect bones.

Learn to Love Legumes

You’re not socially obligated to scarf cheese dip (But.. Dip). Whip up some hummus instead. Legumes such as lentils ( If you can have lentils) and chickpeas, a rich source of vegetarian protein, have been shown to reduce inflammation, lower cholesterol, promote fat metabolism and boost satiety. They’re also a source of resistant starch, a slow-digesting fiber that triggers the release of acetate, a molecule in the gut that tells the brain when to stop eating.

De-bloat with Fruit Salad

Do your pants seem to be snugger than they were just a day or two before? That rich, salty holiday meal and sugary wine could be causing water retention and constipation. Working bloat-fighting foods into your diet can ease your discomfort and help you slough off a holiday bulge. Kiwi, honeydew melon and papaya all contain compounds that kick sluggish bowels into gear and fight water retention. Use them in a fruit salad or keep them around the house to snack on throughout the season.

Take a Long Winter’s Nap

Aim for at least 7 hours of sleep a night ( I get It stress might be keeping you up) If you are looking for a natural way of destressing Click Here to learn all about meditation and how it can help with stress). Slacking on shut-eye depletes your energy levels and wreaks havoc on your hormones, causing you to eat more. Over time, this can contribute to significant weight gain, especially in the wake of a 4,500-calorie holiday meal. In fact, according to a recent study, losing as little as 30 minutes of sleep can up your risk of obesity by 17 percent!

Rooibos Tea

Rooibos tea is made from the leaves of the “red bush” plant, grown exclusively in the small Cederberg region of South Africa, near Cape Town. What makes rooibos tea particularly good for your belly is a unique and powerful flavonoid called Aspalathin. According to South African researchers, polyphenols and flavonoids found in the plant inhibit adipogenesis–the formation of new fat cells–by as much as 22 percent. The chemicals also help aid fat metabolism. Plus, Rooibos is naturally sweet so you won’t need to add sugar.

Drink Whole Milk

Studies conducted at The Nutrition Institute at the University of Tennessee suggest that consuming calcium — which whole milk has plenty of — may help your body metabolize fat more efficiently. Other studies have shown that increased calcium intake from dairy products (though not from supplemental calcium carbonate) caused study participants to poop out more fat as opposed to it sticking around on the body. (During Thanksgiving day alone, the average American eats a staggering 229 grams of fat, according to the Calorie Control Council!)

Muscle Up

Even when you’re at rest, your body is constantly burning calories. In fact, 75% of the calories that you burn each day are being used up just keeping you alive. “Resting metabolic rate” is much higher in people with more muscle, because every pound of muscle uses about 6 calories a day just to sustain itself. If you can pack on just five pounds of muscle and maintain it, you’ll burn the caloric equivalent of three pounds of fat over the course of a year. That’s especially useful when you’re overindulging over the festive period.

Make Hearty Weight-loss Soup

You know how the USDA wants you to get between five and nine servings of fruits and vegetables a day? Think of soup as your extra credit, the perfect chaser to a rich holiday meal. A well-crafted soup can give you three or four servings of vegetables and fruits, and presto, the fiber will have you feeling satisfied and less bloated.

Drink More Water

Most of us know that we need to drink water during workouts to stay hydrated, but many of us overlook the importance of sipping water throughout the day. Thirst can often be mistaken for hunger, so regularly drinking water can keep excess calories off of your holiday plate— and, more importantly, out of your mouth. Also, the extra sodium we eat during holiday meals will cause more water retention and belly bloat. You can flush it out with more water!

Order a Blender

First thing in the AM, silence your iPhone alarm, hit the shower and then make your way over to the blender. Buzzing up a fat-burning homemade smoothie for breakfast is a great way to stay full make up for some of that overindulgence on Thanksgiving.

Eat Out, Don’t Pig Out

People tend to eat at restaurants more during the holidays. That’s a recipe for packing on extra pounds. But it doesn’t have to be. When dining out, order two appetizers instead of an appetizer and an entrée. This is instant portion control, and usually, appetizers are lighter overall.

Forgo Diet Soda

Yeah, yeah, it has zero calories, but diet soda can derail your goals of staying in shape this season. Research published in the journal Trends in Endocrinology & Metabolism shows that artificially sweetened beverages may screw up the body’s normal metabolic response to sugar, actually increasing appetite! Increasingly, diet drinks are being linked with weight gain, metabolic syndrome and a host of other ills.

Watch the Wine

Wine contains 120 calories per 5 oz pour. It’s easy to overlook that, especially when you’re making merry and the vino is flowing. But after a few hefty pours, you’ve consumed over 400 calories — and that doesn’t include dinner! Cut back to one 5 oz pour a day, or scale back your drinking overall by 25%, and you’ll see a few pounds come off and to blast even more fat.

Snack on Almonds

Cookies, brownies, candy canes. All kinds of empty-calorie treats are within easy reach during the holiday season, and they can add to the damage done on Turkey Day. Swap them out for almonds. Their combination of satiating protein and fiber will stave off snacking for hours! The nut is rich in the amino acid L-arginine, which can actually help you burn more fat and carbs during workouts, according to a study printed in the American Journal of Physiology-Endocrinology and Metabolism.

Eat Three Square Meals

Bodybuilding lore holds that you must eat every few hours to keep muscles fueled and metabolism high. But don’t discount the weight-loss potential of three squares a day. A study in the journal Hepatology put two groups of men on weight-gain diets. One group had three small meals, with snacks in between, while the second group ate the same number of calories in three square meals. Although both groups gained weight, researchers found that belly fat — the dangerous kind that boosts heart-disease risk — only increased in the high-meal-frequency group.

Eat Bananas

The humble banana—botanically, actually a berry!—is perhaps the least-heralded supermarket staple, a superfood more associated with kids, monkeys and slapstick comedy than with steel-cut abs. But it can help you lose weight, reduce bloat and increase your energy.


The holiday season is all about good times with friends and family, and probably a few laughs. That’s a good thing for getting back in shape. Genuine laughter may cause a 10 to 20 percent increase in basal energy expenditure and resting heart rate, according to a study published in the International Journal of Obesity. That means a 10-15 minute giggle fest could burn up 40 to 170 calories.

Snack on Dark Chocolate

There’s plenty of chocolate around during the holidays, but you should concentrate on snacking on a little bit of the good and dark stuff. In a study by Swiss and German researchers, lucky participants ate about 1.5 ounces of dark chocolate daily for two weeks. Ultimately, these chocolate nibblers had lower stress-hormone levels and a more regulated metabolism than a control group. Scientists speculate that chemicals in cocoa, such as flavonoids, play a role in regulating metabolism by alleviating stress that can cause your fat-burning engines to go on the fritz. Should you think this is a license to go wild, take heed: I’m talking about small amounts of high-quality dark chocolate. Researchers say 1.5 ounces is enough. Not sure which brand to choose?

Click Here if you would like to learn some of the best dark chocolate bars around

Obey the 80% Rule

Holiday buffets make it easy to supplement the damage you did on Thanksgiving. Your move? Eat until you’re 80% full, then stop. In Japan, this method is called Hara Hachi Bun Me, which roughly translates to “eat until you are eight parts (out of ten) full.” Remember, you can always eat again later.

Make Detox Water

H2O can rev your metabolism, help you lose serious weight and maintain a flat belly. Now take it to the next level. Combine plain water with proven fat-burning superfoods to create detox water, and you’ll have an elixir that energizes you, fights bloating and helps you achieve your weight loss goals.

After The Turkey

Salmon may be the very best protein for your metabolism. That’s because most cases of an underactive thyroid are due to inflammation of the gland, and salmon boasts significant anti-inflammatory properties, thanks to its rich omega-3 fatty acid content. In fact, one study of weight loss and seafood consumption showed salmon to be the most effective at reducing inflammation — better than cod, fish oil, or a no-fish diet! The fatty acids may also trigger cells in the liver to burn more fat, according to a recent study published in The Journal of Nutritional Biochemistry.

Increase Fiber

A Thanksgiving meal can really outstay its welcome. Send it on its way — ahem — by increasing your fiber intake in the holiday’s aftermath. Aim to consume more fiber from less processed sources, such as fresh fruits and vegetables. A good goal is 25 to 38 grams daily. It’s easy to ensure you’re getting enough.

Boost Your Metabolism with Coffee

In addition to green tea, coffee is one of the best drinks for weight loss because it boosts your metabolism. According to a study published in the American Journal of Clinical Nutrition, the average metabolic rate of people who drank caffeinated coffee was 16 percent higher than that of those who drank decaf! A cup of black coffee is a good choice for a pre-workout beverage, too: Researchers found that cyclists who took a caffeine supplement were able to ride about a mile farther than those who took a placebo. Make yours a venti (or a Trentsaand skip the sweeteners.

Take Vitamin D

If there’s one supplement most Americans should be taking, it’s vitamin D. It’s essential for preserving metabolism-revving muscle tissue, but researchers estimate that only 20 percent of Americans get enough in their diet. You can nail 90 percent of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon, but taking a daily supplement makes a lot of sense. Other good dietary sources of D: tuna, fortified milk and cereal, and eggs.

Increase Fat Burn 73%

While drinking in moderation every so often won’t do too much harm to your waistline, making it a habit can slow down your metabolic rate. Why? When your body has a cocktail to break down, it takes precedence over any food that you’ve already eaten that’s waiting to be digested. This slows down the entire metabolic process. In fact, some researchers claim boozing can decrease the body’s fat-burning ability by up to 73 percent! On the occasions that you decided to indulge, stick to low-calorie drinks. Alternate your alcohol with water to slow your pace, and cut yourself off after two drinks. Avoid ordering high-cal bar food like fries and burgers.

Make Fat-burning Pasta

Yes, you can eat pasta and lose weight! If you’ve ever been to Italy, you may have marveled at how Italians maintain their slim figures when they consume carb-laden dishes on a daily basis. Here’s the deal: They use simple, wholesome and fresh ingredients, and they keep things small.

Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out and I will be more than happy to answer any questions, comments or concerns you may have. You can ALWAYS find my email in the “Thank You” section and you can ALWAYS find my social media links in the “Where You Can Follow Me” section.

If you or someone you may know is looking for one on one coaching you can contact me my from all of my links the I left below.

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Healthy Things You Can Do With Canned Pumpkin

I know I know it’s only August but if you have paid attention stores are putting out their fall items earlier and earlier. I remember last year in July some grocery stores put out Halloween candy it was only July. I will be 100% with you I am all about the fall. Fall everything with fall everything comes with all things pumpkin. As my Dietary needs change I have learned healthier ways to incorporate canned pumpkin (not canned pumpkin pie filling.) 

You can use canned pumpkin for everything… Everything from veggie burgers and smoothies to oatmeal cookies and dog treats, there are plenty of delicious and healthy ways to put those leftover cans of pumpkin to good use! 

Did You Know?:  85 percent of the canned pumpkin you see in the grocery store doesn’t actually contain any pumpkin. Big brands like Libby’s (my favorite brand) actually grow and then can a fruit called Dickinson squash, which is pumpkin’s tan-skinned cousin. The oddest part of all of this is that it’s perfectly legal. Because pumpkins and “golden-fleshed sweet squash” are so closely related, the FDA told food companies that they could market their puree products as “pumpkin,” regardless of how much of the actual fruit winds up in the cans.

While I’m not so happy that Libby’s can have been lying to us all of these years, that doesn’t mean that I’m going to stop buying the stuff. Not only is it a versatile ingredient that has the power to bring the flavor of fall to just about any dish, the imposter squash is still a potent source of vitamin A. Also, many brands process their squash in such as way that retains a good deal of the fiber ( I give Libby’s canned pumpkin to my dogs.) The only downside of stocking up on pumpkin during foliage season? Trying to figure out what to do with all the half-used and leftover cans that will undoubtedly accumulate by the season’s end.

And that’s where I come in. To help ensure none of your delicious pumpkin goes to waste, I’ve rounded up some of the most delicious and creative ways to use up your pumpkin leftovers. Whether you find yourself with a leftover tablespoon or an entire can of puree, here are some of the best ways to use it up.

With some of Ideas I will be mentioning today I Included recipes so if you want to make some of this stuff for yourself you can.

Blend Up a Smoothie

The easiest way to sneak some added nutrition into a busy lifestyle and use up some leftover pumpkin? Blend up a protein-filled weight loss smoothie. You’ll need about ¼ cup pumpkin puree to get a full flavor, but if you’re a bit short, don’t sweat it. Your drink is still bound to be a tasty one. Here’s our go-to blend:


1 scoop plant-based vanilla protein powder¼ cup frozen banana½ cup frozen pineapple½ cup frozen peach slices¼ cup pumpkin puree¼ cup unsweetened almond milk½ tsp. ground cinnamon¼ tsp. pumpkin pie spice5 ice cubes


Place everything into a blender and let ‘er rip.


Make a Pot of Chili

After making a nutritious smoothie It’s time to think about lunch or dinner. If you have leftover pumpkin puree here is how to use it up, I decided to jump into the fall festivities (early) with both feet by making my first chili of the season. Even though the delicious pumpkin chili I made calls for a full 15-ounce can of puree, I just used whatever I had left in the can—and the flavor was still fantastic! If you have at least a half-cup left over, it’s totally worth giving it a shot, too.

I used Vegan meat for this recipe as I don’t consume meat. With vegan meat, you want to double the amount as Vegan meat tends to shrink.

Jazz Up Mac & Cheese

If 80 percent of your kids’ (or your picky spouse’s) “Diet” consists of mac and cheese, this vitamin A-infused version is the answer you’ve been searching for. The pumpkin-y recipe below is a great way to sneak nutrition into an otherwise indulgent dish—which should always be the goal when cooking up treats. Best of all, since there are no visible veggies, they’ll never be the wiser.


15 oz. can pumpkin puree
2 tsp. minced garlic
½ tsp. salt
2 tbsp. olive oil
1 cup milk of choice
1 cup American or cheddar cheese, shredded
Noodles of choice


Combine all ingredients in a medium pot and bring to a boil. Lower the heat, and stir until the ingredients are fully melted. While the sauce is cooking, boil your noodle of choice. After you’ve drained the water from the pasta, transfer it to a bowl, and cover it with the desired amount of sauce. If you prefer a thicker sauce, allow it to fully cool, and store in the fridge overnight before reheating and using it was a pasta topper.

Here Is a vegan version of pumpkin mac & Cheese Click Here

And if pumpkin Mac & Cheese isn’t your thing here is a recipe for vegan pumpkin cheese sauce Vegan Pumpkin Cheese Sauce

Create Pumpkin Coffee Creamer

They may come in drool-worthy seasonal flavors like pumpkin spice and peppermint mocha, but most coffee creamers are filled with gross things like titanium dioxide (an ultraviolet radiation blocker that doubles as a whitening agent) and hydrogenated oil, which has been shown to increase cholesterol and diminish memory. Seasonal drinks you get from coffee shops may not have quite as many chemicals but they’re overflowing with excess calories and sugar. That said, the best way to transform your plain ol’ coffee into something more autumnal, is with a homemade creamer, which just so happens to be a great way to use some leftover canned pumpkin. Here’s how to make a batch:


1 ½ cups of heavy cream, divided
¼ tsp. of ground cinnamon
¼ tsp. of allspice
4 tbsp. pure pumpkin
14-ounces sweetened condensed milk


Combine a ½ cup of heavy cream with the spices and pumpkin in a saucepan and simmer over a low flame for 15 to 20 minutes. Next, remove the pan from the heat and allow it to cool completely. Then, whisk in a cup of heavy cream and condensed milk and store the mixture in a mason jar. It will keep in the fridge for up to a week.

Here is a recipe for a “healthier” vegan pumpkin coffee creamer PCC

Craft a Pumpkin Chai Tea Latte

If you’re feeling extra fancy—or if you just prefer tea to coffee, you can use your leftover pumpkin to add some fall flavor to a chai latte. The base of our go-to recipe is black tea, which has been shown to improve cardiovascular function by improving blood flow and blood vessel dilation.


¼ cup of pumpkin puree
1 cup milk alternative
1 bag of black tea

(one of the most powerful weight loss teas on the planet)

3 tbsp. maple syrup
1 tsp. cinnamon
¼ tsp. nutmeg
⅛ tsp. ginger


In microwave safe cup, warm all of the ingredients, except for the tea bag. Next, add the tea bag to hot water and allow it to steep for a few minutes until the desired flavor is achieved. Combine the warmed milk mixture with the tea, mix well and top with a sprinkle of cinnamon.

Cook Up Some Pumpkin Butter

Pumpkin butter is a sweet, versatile condiment made from pumpkin puree that can be used to dress up everything from pancakes and pudding to oatmeal and grilled cheese. (Make it with goat cheese and Ezekiel cinnamon raisin bread. It’s really good!) While making a batch does require a can or two of puree depending on how much you want to make, it’s still a great way to use up all those cans you stocked up on the second you spotted the first orange leaf of the season. Here is the recipe i use when i make my pumpkin butter. I, however, have switched some things up over time but here is the base recipe Pumpkin Butter

Try Pumpkin Hummus

If you and your family plow through a batch of hummus each week, consider mixing things up a bit by making one that’s infused with fall’s favorite bright orange gourd. You can simply add whatever leftover pumpkin you have in your possession to your favorite recipe or you can give our go-to blend below a try. No matter what you decide, though, you can rest assured that your dip will be packed with satiating protein, fiber, and healthy fats.


1 cup pumpkin puree
15-ounces cannellini or garbanzo beans, rinsed and drained
2 tbsp. tahini
Juice from half of a large lemon
1 tbsp. extra-virgin olive oil
2 garlic cloves, minced
1 tsp. cumin
½ tsp. smoked paprika
Salt, to taste


Put all of the ingredients into a food processor and blend until smooth.



If you’re a dieter with a sweet tooth, might I suggest using your leftover pumpkin to make a batch of better-for-you cookies!? These bad boys are primarily made from superfoods that can help you lose weight. A series of studies published in the American Journal of Clinical Nutrition found that adding cinnamon to a starchy meal, snack, or sweet (like a cookie!) may help stabilize blood sugar and ward off insulin spikes, keeping you fuller, longer.


2 cups oats
1 cup pumpkin
4 tbsp. granulated sugar or sweetener of choice
3 tbsp. nut butter of choice
2 tsp. cinnamon


Lightly grease a cookie sheet and preheat the oven to 350 degrees. While the oven is warming up, mix all of the ingredients together with a spoon. Form into cookies, plop them on the cookie tray and bake for 12 to 15 minutes.


Sizzle Up Pumpkin Pancakes

The only thing better than fluffy, homemade pancakes on a crisp Saturday morning? A batch of sweet and fragrant pumpkin pancakes. If you have a half-cup of extra puree lying around, consider this a must make recipe for your next family brunch. And for even more yummy a.m. meal ideas.


2 tbsp. coconut flour
½ tbsp. ground cinnamon
½ tsp. baking powder
⅛ tsp. salt
½ cup pumpkin puree
2 large eggs
½ cup fresh egg whites
1 tsp. vanilla extract
2 tbsp. sugar


In a small bowl, mix together the coconut flour, cinnamon, baking powder, and salt. In a separate, medium-sized bowl, whisk together the pumpkin, eggs, egg whites, vanilla extract, and sugar. Next, add the dry ingredients to the wet ingredients and thoroughly combine with a whisk. Heat a griddle or frying pan with cooking spray and cook the batter into pancakes. Each side should cook for about 1 to 2 minutes. Serve immediately and enjoy with pure maple syrup and chopped walnuts or pecans.

Tip: You can always make this vegan I do. I use chia egg replacer and for the egg white, I use Aquafaba (Chickpea water). I just use about 5-6 Tbsps of Aquafaba water for 2 large eggs. And you can always use GF flour if you are GF.


Craft a Fall Veggie Burger

Skip those “meh” frozen patties and make a batch of your own homemade veggie burgers with the help of this pumpkin black bean veggie burger recipe. By combining low-cost yet nutrient-rich ingredients like rolled oats, black beans, and pumpkin puree, you can create a low-cost dinner entrée that you can easily work into your weekly dinner lineup—even long after pumpkin season has passed.

Make Homemade “Nice Cream”

Just because fall isn’t upon us doesn’t mean you have to give up your ice cream habit. However, if you’re trying to ward off weight gain, I suggest making the switch to “nice cream.”  Nice cream, sometimes called banana ice cream, is made by blending frozen fruit into an all-natural ice cream with flavorful mix-ins. Since nice cream has a mild-tasting base, it’s the perfect backdrop for canned pumpkin to showcase it’s sweet and savory flavor profile.


2 medium bananas, sliced and frozen overnight
½ cup pumpkin puree
2.5 tbsp. maple syrup
¾ tsp pumpkin spice


Blend all ingredients in a food processor until well combined. Transfer to a freezer-safe container and allow the mixture to harden for 24 hours before you dig in!

Freeze It

If all else fails, you can always freeze your leftover pumpkin puree in a freezer-safe container or heavy-duty plastic bag. It will last several months and easily thaws in a bowl of cold water.

Make It Into A Doggie Treat

It’s a little-known fact but dogs love pumpkin! Give dogo a fall treat by using your leftover puree stash to make him or her a sweet treat. You can make It into paws and bones these are the molds I use Amazon

This is the type of Peanut Butter I use for my dogs. Yes, it is dogo safe! Dog Safe Peanut Butter

And this is the recipe I follow: Dogo Recipe

I changed a few things Instead of eggs I used chia seed egg If you don’t know how to make chia egg here is a recipe Chia Egg Replacer


Enjoy Some Pumpkin Chia Pudding

Never heard of chia seed pudding before? It’s essentially one of the tastiest (If you like chia seeds)—and easiest—ways to work the fibrous superfood into your daily “Diet”. And better yet, it can be easily adapted to fit nearly any flavor profile, including pumpkin. The basis of every recipe starts by combining ¼ cup of chia seeds and 1 cup of almond or cow’s milk in a bowl or mason jar. From there you can add whichever sweeteners and flavors you enjoy the most. To make pumpkin chia pudding add about ¼ cup canned pumpkin, 1 tablespoon of honey, ½ teaspoon cinnamon and a pinch of nutmeg to the bowl, too. Then, simply mix everything together, cover the bowl or screw on the mason jar lid, and refrigerate the mixture overnight. While you’re sleeping, the recipe liquids expand the seeds, forming a tapioca-like texture—no cooking required!

The one I make Is a Vegan Pumpkin Chia Seed pudding If you want that recipe Click Here

Final Thoughts

I hope you enjoyed today’s post? I know it’s a bit early to start with all things pumpkin but i figured the earlier i start the more pumpkin things i can cover. All the pumpkin related posts that will be coming over the weeks are “Diet” friendly, healthy or “healthier” and will almost never expand your waistline. If you have any questions about today’s post or any question in general please don’t hesitate in reaching out and i will be more than happy to answer any questions you may have.

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here.

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

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