Fall is here and the Pumpkin Spice Latte is taking over the world. Since when does a drink need its own acronym? Every fall/winter I remind my clients about cold hard facts regarding the seasonal goodies that come out at this time of year. This year I will also offer smart and delicious alternatives to all the sneaky snacks that pop up when a chill in the air inspires a warm beverage. Don't forget, most food companies get the magic combination of fat and sugar that is designed to get you hooked on their products. Stay strong and on track, despite the ease of covering up that muffin top in layers of sweaters and down parkas.

Starbucks

The offenders-
The Pumpkin Scone. 480 Kcal, 17 g fat, 78 g carbs (43g sugar), 6 g protein

 Pumpkin Cream Cheese Muffin: 350kcal, 14 g fat, 53 g carbs (34 g sugar), 5 g protein

Pumpkin Bread: 410 kcal, 15g fat, 63g carbs (39 g sugar), 6 g protein

Pumpkin Spice Latte (grande with 2%) : 310 kcal, 7g fat, 50 g carbs, 14 g protein

Salted Caramel Mocha (grande with 2%): 360kcal, 8g fat, 61g carbs, 12g protein

The safer alternatives-

Chai Tea with milk and added cinnamon and nutmeg- the only calories here come from whatever milk you have! A more economic choice for both your pocket book and waist line (I just said pocketbook. Are my readers even old enough to know what a pocketbook is?)

Spinach Savoury Foldover- 250kcal, 15g fat, 23g carbs, 4 g protein. These are actually really delicious.

Protein Bars
Be wary

Clif Bars Seasonal: these include amazing flavours such as Iced Gingerbread, Pumpkin Pie, and Pecan Pie. Tempting as they are, keep in mind they contain over 40g of carbohydrate, 23 g of sugar, and only 9 g of protein.

We are all patiently waiting on the Quest Pumpkin Pie Bar, which will surely deliver the 20g of protein, low sugar, and high fiber that the other bars contain.

Make your own Pumpkin Protein Shake (great alternative to the Pumpkin Crème Frappucino!) with 1 cup milk or almond milk, 1/2 cup pumpkin puree, dash pumpkin pie spice, and 1 scoop vanilla or chai protein powder.

David's Tea has a lovely selection of fall favourites. All types of deliciousness that will warm you up and satisfy the need for fall cozy flavours with lower calories. I love the Pumpkin Chai.

Add pumpkin puree, pumpkin pie spice, and some pumpkin seeds to your Greek yogurt for a high protein snack that will keep you energized for hours.

Check out Angela Liddon's Pumpkin Recipes from her amazing blog "Oh She Glows". These vegan recipes are out of this world and clean, clean clean!