Ahhhh, Fall. Where the pumpkin spice lattes (PSL) are rolling and the basic chick’s wardrobe consists of hoodies, puffy vests, and flannels. Pure pleasure breathing in the crisp fall air as the chances of wearing a bikini fade and we can now pair our favorite stretchy leggings with a nice denim jacket.

I friggin love it!

What I don’t love so much is how quickly the PSL can knock my diet off balance and pretty soon I’m layering up to hide unwanted weight gain.

If you are in the same boat as me; here is a little ‘How to’ on enjoying your PSL and still lose weight this fall.

First, let me qualify myself for even speaking on the subject:

• Nutrition Student: I am currently studying Evidence-Based Nutrition practices at MNU to become a licensed Nutritionist.
• Fitness Professional: a Certified Personal Trainer and have worked in the fitness industry for the past 5 years. I’ve interacted with enough people to hone in on what keeps them on track or what kicks them out of a healthy lifestyle.
• Former Barista—maybe the one that qualifies me most. I served coffee through many fall seasons steaming up PSLs and mastering the BEST way to enjoy it without any guilt!

How to Enjoy the PSL and still Lose Weight

1. Fit it into your Calorie/Macro goal. Breaking down the contents of a latte makes it seem not so bad. Milk contains a lot of nutrients and balanced macros. Espresso is essentially calorie free. Cinnamon is usually found in a PSL and has some great health benefits. It’s the syrup flavor (sugar) that adds a load of calories and needs to be accounted for. If you can fit this into your daily calorie budget, there is no reason why you can’t enjoy this every day this fall!
2. Special Order: by now, most coffee shops have ‘skinny’ alternatives on the menu. This usually means cutting the calories by using skim milk, sugar free syrup, and no whipped topping. BUT, This majorly affects the tastiness of the PSL! It is a specialty drink and it should be special to you! Special order the drink made to your liking. Decide what is worth it for you and order accordingly. Personally, I order half the flavor (to avoid the sugar free aftertaste, blech!), extra espresso (no extra calories, and I prefer coffee taste over sugar), 2% milk (split the difference between whole and skim), and still keep the whipped topping (only if it is dairy based and has the REAL seal).
3. Treat Yo Self! If you want it, get it! If you simply want to enjoy a sweet pumpkin flavored treat just a few times this season, then go for it! No need to even track it if you have hit your calorie goals consistently the past few weeks. This one treat will not stall any progress!
4. Only have eyes for the PSL: The flow and set up of coffee shops (and any retailer for that matter) is not haphazard. There is a reason those pretty muffins, scones, rolls, and donuts are eye level when ordering your drink. Drool ensues and by golly before you know it, you think you are hungry and *NEED* to eat something. So, those donut holes will hold you over until lunch, right?? And you skipped the whip this time, so it evens out, right?? WRONG. Don’t fool yourself, nothing good comes of that! Decide what you are going to order ahead of time and stick to it. Your waistline–and wallet–will thank you. (See tip #1 if you really want the pastry ;-))
5. Make your own: Ain’t nothing wrong with a little DIY for your PSL. This way you know you are getting what you want and have more control over the nutrient density (and cost). Dust off the ol’ espresso machine and become your own barista!
   • Ingredients:
     • 12oz Your favorite milk
     • 2tbsp pumpkin puree
     • 1/2tsp All Spice
     • 2tbsp protein powder (BPI Snickerdoodle)
     • 1/2tsp cinnamon
     • 2oz espresso blend coffee

   • Recipe:

     • Mix pumpkin puree, All Spice, cinnamon, and protein powder smooth
     • Brew Espresso and stir in with flavor mixture
     • Steam or froth milk and poor over Espresso+Flavor
     • Sprinkle Cinnamon on top (of milk or whip)
     • ENJOY GUILT FREE!

There you have it. The best five tips in how to drink and shrink, sip and slay, get your brew and see it through! Okay, I’m done. Happy fall!!!