Bring these healthy, delicious pumpkin cookies to your next gathering.

By Brook Barney

Health & Wellness

Colors are changing, and there is a chill in the air. Autumn is upon us, and with autumn comes the holiday season. As we head into the harvest, I invite you to welcome in the abundance of the deep-rooted vegetables and nourishing fruits that offer grounding and comfort to our souls. 

The abundance of the fall harvest brings plenty of holiday parties, treats, and indulgences. Over-indulgence in foods and gatherings throughout the holidays can lead to stress and imbalance in your physical, mental, and emotional well-being, as you may have experienced.

There is a different approach to the holidays, one of balance, in which you support your body, mind, and soul with nutrient-dense foods, practice non-excess, and intentionally enjoy gatherings, all while not feeling deprived.

Sound too good to be true? You can navigate the holidays with an intentional plan and resources without jeopardizing your health and well-being.

An intentional plan requires a conscious awareness of how, what, and why you consume and what you do, including your food/drink intake, sleep, thoughts, movement, time, and relationships.

SUGAR EXPLAINED

For a start, let’s focus on food/drink and specifically sugar. Why is sugar so addictive?

Sugar releases dopamine, a feel-good, “reward” neurotransmitter that acts as a hormone. This release informs the brain that you are happy, accomplished, and satisfied. In turn, your brain craves more of this feeling. You then desire more, in higher doses, as your body is now addicted to this form of satisfaction. As your intake increases, sugar consumption disrupts your gut microbiome, causing an increase in unhealthy bacteria and a weakened immune system. It is also known to be a leading cause of inflammation, obesity, type 2 diabetes, increased cellular aging, fatigue, depression, and anxiety.

This vicious cycle of sugar consumption, on top of bouncing around from party to party, lack of sleep, and overstimulation throughout the holidays can result in irritation, lack and fatigue, and an overall unhealthy state of health and well-being. 

Okay, are you convinced and ready for a solution to take on this holiday season in balance? I am no fan of perfectionism, but I believe in awareness, knowledge, and a plan. Here are five key steps you can implement this holiday season to support your overall health and well-being while allowing you to enjoy the light and joy the season brings.

FIVE STEPS TO INTENTIONAL INDULGENCE

1. Read labels to reduce “added” sugar in everyday foods such as tomato sauce, broths, salad dressings, and condiments. 

2. Don’t drink your sugar. One can of coke contains 10 tsp sugar, that is 40 grams of sugar. We should consume 25-30 GM of added sugar for an entire day.

3. Add fiber, protein, and healthy fats to your meals, especially if you are eating sugar, as this slows the hit to your blood system, thus reducing the insulin spike.

4. Start your day with the intention of how you want to feel. Knowing how you want to feel mentally, emotionally, and physically each morning will lead you to make more conscious, healthy, supportive choices throughout the day.

5. Plan ahead. Search out recipes to make that contain fiber, healthy fats, and fiber rather than refined white flour and sugar. The key is not to feel deprived, so a bit of prep is needed. Bring your healthy, delicious desserts to gatherings.

Here’s a recipe to get you started.

PUMPKIN COOKIES w/ Coconut Cream 

1/2 cup almond butter

1/2 cup pumpkin puree

1/2 cup coconut sugar

2 tbsps maple syrup

1 tbsp almond milk

1 tsp vanilla extract

1/2 cup rolled oats

3/4 cup almond flour

1/2 tsp baking soda

1/4 tsp salt

1 tsp pumpkin pie spice

Mix ingredients and bake at 350 degrees for 15 minutes.

Coconut Cream

1 Can Coconut cream

2 tbsp real maple syrup

*Blend with a mixer and refrigerate for 6-8 hours or until thick.