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Pumpkin Power: Embrace Wellness in the Spooky Season


As we venture further into the enchanting embrace of the spooky season, let’s not forget the unsung hero that’s making waves in our wellness journey—pumpkins! 🎃

  1. Nutrient-Rich Goodness: These orange powerhouses are nothing short of a superfood, loaded with vital nutrients like vitamins A, C, and E, which help boost your immune system and keep your skin radiant. In addition, they’re loaded with fiber, which keeps you full and satisfied by assisting your digestion.
  2. Heart-Healthy Benefits: Now here’s the heart of the matter. It’s a well-known fact that pumpkins are packed with potassium, which has health benefits for your heart. Potassium regulates blood pressure, which reduces your risk of heart disease. So, enjoy your pumpkin dish, knowing that your heart gives you a silent high-five every time you do.
  3. Fall Flavors, Healthier Choices: Ah, the siren call of pumpkin spice! But instead of diving headfirst into sugary pumpkin treats, consider healthier options. Picture yourself sipping on a velvety pumpkin smoothie, cozying up to a bowl of pumpkin-infused oatmeal, or munching on roasted pumpkin seeds. Not only do they tantalize your taste buds, but they’re also packed with nutrition.
  4. Creative Pumpkin Workouts: It’s time to get inventive with your fitness routine. Ever tried pumpkin squats or pumpkin lunges? These quirky workouts infuse a dash of the season into your fitness regime, keeping you motivated and in high spirits.
  5. Mindful Fall Moments: Let’s not forget the mindfulness quotient. Take serene walks through pumpkin patches, and indulge in the mesmerizing art of carving your very own jack-o’-lantern. These activities are a treat for your mind and a remedy for stress.
  6. Spooky Self-Care: This season, pamper yourself. Sink into a warm bath infused with the soothing scent of pumpkin or savor a quiet evening with a cup of pumpkin spice tea. Self-care rituals like these are the elixir for your mind and body.
  7. Pumpkin Spice without Guilt: And yes, you can have your pumpkin spice and eat it too—without the guilt! Craft your very own pumpkin spice blend at home, then sprinkle it liberally on your coffee, yogurt, or oatmeal. It’s a guilt-free way to savor that beloved flavor.

Bonus: Pumpkin Protein Power Shake Recipe


  • 1/2 cup canned pumpkin puree (unsweetened)
  • 1/2 cup unsweetened almond milk (or your preferred milk)
  • 1/2 cup plain greek yogurt
  • 1 scoop of your favorite vanilla protein powder
  • 1/2 teaspoon pumpkin pie spice
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon honey or maple syrup (optional for sweetness)
  • Ice cubes (optional, for thickness)
  • Whipped cream and a sprinkle of cinnamon (optional, for topping)


  • In a blender, combine the canned pumpkin, almond milk, greek yogurt, vanilla protein powder, pumpkin pie spice, vanilla extract, and sweetener (if desired)
  • If you prefer a thicker shake, add a few ice cubes
  • Blend until all ingredients are well combined and the shake reaches your desired consistency
  • Taste the shake and adjust sweetness or spice levels as needed
  • Pour the pumpkin protein shake into a glass
  • If you like, top it off with a dollop of whipped cream and a sprinkle of cinnamon for that extra indulgence
  • Enjoy your high-protein, low-calorie pumpkin protein shake!

Nutritional Information (approximate):

  • Calories: 250-300 (varies with added sweetener)
  • Protein: 25-30 grams
  • Carbohydrates: 20-25 grams
  • Fiber: 5-6 grams
  • Fat: 8-10 grams
  • Sugar: 10-15 grams (varies with added sweetener)

This delightful pumpkin protein shake is not only a tasty treat but also a great way to boost your protein intake while keeping those calories in check. Cheers to a healthy and pumpkin-spiced fall! 🎃💪

This article was written by Amanda Herlocker MS, RDN, LDN, The Queen City Dietitian, LLC @ ModernWeigh