It’s finally feeling like fall here in the Millersville, Severna Park, Maryland area. As the weather gets cooler, delectable treats are lurking everywhere and our clothes become a little more forgiving. It is easy to relax your core in that oversized sweater, but it is also possible to enjoy the season without using the season as an excuse to drink sugar-laden pumpkin spice lattes every day. Don’t let the spirit of the season stop you from achieving and/or maintaining a healthy body. Here are a few ways to enjoy fall without falling off the wagon.

Pumpkin Spice Lattes

If you aren’t that person, you know someone who begins to salivate like a rabid wolf when the coffee companies announce that the PSL is coming soon. I always wait for the first really chilly Maryland morning before I allow myself to indulge in a pumpkin spice latte. This year’s excessively hot temperatures have kept me away for so long, that I’ve turned to enjoying an iced coffee with a shot of unsweetened pumpkin flavor from one of the popular coffee chains. If you still find yourself craving a rich, pumpkin coffee, try this healthy version from Pop Sugar.

INGREDIENTS

1/2 cup unsweetened vanilla almond milk

3 tablespoons pumpkin puree

1 teaspoon pumpkin pie spice

1/2 teaspoon vanilla

2-3 drops of liquid stevia (or sweetener of choice)

8 ounces brewed coffee (or 1-2 shots of espresso)

Sprinkle of cinnamon

DIRECTIONS

1. In a cup or saucepan, mix together almond milk and pumpkin. Cook on medium heat on the stovetop or microwave for 30-45 seconds.

2. Remove from heat, stir in vanilla, spices, and sweetener, place in a cup and use a frother to foam the milk. You can also use a blender — just process for 30 seconds or until foamy.

3. Pour coffee into a large mug; add the foamy milk mixture on top. Sprinkle with cinnamon. Enjoy!

Apple Cider Donuts

My husband is not keen on pumpkin, but when the apple inspired treats start to appear, he is suddenly wearing a crown to celebrate the autumn equinox. Apple cider donuts are autumnal heaven, but instead of wasting so many calories on fried dough, try this recipe from the blog Healthy Food For Living for Baked Mini Apple Cider Doughnuts

Halloween Candy

If you have kids, you are going to face temptation with their Halloween loot next month. Sure, the candy is technically theirs, but every parent knows that Halloween candy is taxed and the only acceptable payment is Reese’s Peanut Butter Cups. If you do not have kids, the candy is still everywhere. It will show up on the breakroom at work, and every reception desk for every appointment you make will have a giant bowl filled with mini chocolate bars, candy corn, and those gross chocolate coins wrapped in gold foil.

If you do have children, use this Halloween as an opportunity to teach your children about moderation and philanthropy. Ask them if they really need 2 pillowcases filled with candy. Explain that sugar is addictive and that it isn’t something that should be consumed all day every day. Have them choose a set number of their favorite pieces aside for themselves and then consider donating the rest. Kids can donate the candy to children’s hospitals so that sick children who were not physically able to go trick or treating can enjoy a sweet treat. Nursing homes are filled with seniors who will accept the candy happily, but will view visits from young, generous children to be the real treat. Finally, there is a program called Operation Gratitude in which children can donate candy to troops overseas. If there is still a surplus of candy after donations, Franklin Toys in Severna Park and Annapolis will accept up to 25 of pieces to trade in for the same percentage off of a toy. Tell your child the options and the choice to decide where the candy will go.

After all of these seasonal delights are behind us, we will be faced with Thanksgiving and that whole month of December in which cookies and sugar plums and peppermint bark abound. Let’s stay focused, allow ourselves enough indulgences to not go crazy, but not be so permissive that we abandon our healthy way of life.

Other things you can enjoy this fall without destroying your goals?

– If you aren’t already a runner, this is a great time to start! The temperature is down and we have a couple of months before the bitter cold settles in. By that time, you will have a good 8 weeks of training in and you will know that your body temperature can increase 20 degrees once you’re moving.

– Visit the farms for some apple picking instead of bringing home a box of those apple cider donuts. You will get a nice workout in strolling, climbing, plucking, and finally heaving your apple-filled bag back to the car.

– Make an appointment at Repke Fitness. Now (whenever you are reading this,) is the time to power through. Staying on task with fitness will strengthen your resolve to be mindful when it comes to the abundance of treats this fall. You don’t want to lie to your personal trainer, but s/he is going to know you’re lying when your sweat sessions fill the studio air with the scent of pumpkin spice. Be cool, be honest, and keep working out. We’re also a perfect location for clients looking for personal training in Glen Burnie. 

Give Repke Fitness a call today, to schedule your initial FREE training session. 410-656-2121