Nutrition

If there’s one thing that epitomizes the fall season, it’s the cult-favorite Pumpkin Spice Latte. It’s the comforting drink we wait for all year because there’s nothing like the cozy hygge vibes we get from sipping on warm, pumpkin-spiced goodness on a crisp autumn day. There’s one caveat: The traditional PSL, as we know and love from a certain green-and-white siren, is flavored with not-so-great-for-you ingredients: added sugar and natural flavors (read: flavoring agents that can be highly processed and contain preservatives and chemical additives), just to name a few.
The good news is I’ve picked the brains of doctors and dietitians to create the ultimate healthy PSL, whether at home or at your everyday coffee outpost. And if you just can’t part with your beloved Starbucks PSL, I’ve got a tip or two for you, too. Read on for five ways to hack your way to a nutritious, gut-friendly PSL. Spoiler alert: Your PSL will never be the same again—for the better. 

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Hacks to make the PSL nutritious

1. Use 100% real pumpkin puree
I hate to break it to you: The PSL offered at most coffee retailers contains pumpkin flavoring or syrup (code for sugar-dense syrup or powder artificially made to taste like pumpkin). Instead, reach for canned or fresh pumpkin puree as the main ingredient, which will deliver on the signature pumpkin flavor and some major health benefits, too.
“Like most veggies and fruits within the red, yellow, and orange hues, pumpkin is rich in vitamin A and lycopene,” explained Dr. Lana Butner, a naturopathic doctor and acupuncturist. “Both of these nutrients are fantastic for eye health due to their antioxidant status, which helps with prevention of cellular degradation. The concentration of fat-soluble vitamins (A, E) in addition to vitamin C, iron potassium, and manganese also make pumpkin a fantastic food for boosting immune function.” Dr. Erin Hendriks, board-certified physician and functional medicine practitioner at Salvo Health, added that pumpkin is packed with fiber, which improves digestion by acting as food for good bacteria in the gut. 

2. Opt for unsweetened, plant-based milk
The common base of America’s favorite fall bevvy? Non-organic, processed dairy products, namely condensed milk. “Dairy is a common trigger for gut symptoms, as the lactase enzyme declines with age and most adults have lost at least some ability to digest dairy,” Dr. Hendriks explained. If dairy doesn’t make you feel great, ditch it. Instead, opt for your go-to plant-based option with no sugar added, like almond, cashew, coconut, or pistachio. Whichever you choose, you can still expect the familiar flavor and frothy, creamy texture of the conventional PSL.
Not all non-dairy alternatives are created equal, though. “Oat milk is higher on the glycemic index, which further disrupts your blood sugar regulation,” warned Dr. Butner. “When blood sugar is dysregulated, it has a negative effect on cortisol production and secretion, which leads to further inflammation within the body.” If nut milk isn’t your thing, try coconut milk, which is high in healthy fats, over Instagram’s favorite oat milk.

3. Reduce the caffeine 
Bad news: The pick-me-up most of us can’t function without first thing in the morning can be a trigger for GI symptoms, and it might also interfere with hormones. Therefore, Dr. Hendriks recommended going the decaffeinated route or using less coffee in your PSL if you have gut or hormonal symptoms. But whether you’re going decaf or full-caf, choose a quality brand that is organic and fair trade, as low-quality beans are heavily processed and can be high in toxins. For a coffee kick substitute, Dr. Butner suggested matcha: “One teaspoon of matcha contains 70mg of caffeine in comparison to a cup of coffee which contains roughly 140mg. Matcha is also rich in the polyphenol EGCG, which has potent health protective effects, and L-theanine, which has been shown to improve mood and cognition and reduce stress and anxiety.” (I promise, it still works in your PSL!)

4. Swap artificial sweeteners for natural alternatives 
The ingredient that gives the ever-popular Starbucks PSL its signature flavor is the brand’s pumpkin syrup. While they don’t reveal the components of their secret flavoring, Carly Knowles, MS, RDN, LD, PCD, a registered dietitian and cookbook author of The Nutritionist’s Kitchen, let us in on what’s behind the curtain: “These pumped flavorings not only add a significant amount of sugar to your diet, they often contain artificial flavoring and coloring which some have been linked to issues like kidney damage or cognitive problems.” Alternatively, she suggested using a natural sweetener like monk fruit extract, raw honey, or maple syrup to allow you to control the level of sweetness and reduce or eliminate the sugar content entirely, depending on your taste preferences.

5. Don’t forget the spices 
The PSL wouldn’t be the PSL without the “S” in it, and luckily, spices also pack powerful health benefits. The usual suspects you’ll find in the PSL are cinnamon, nutmeg, ginger, and cloves. “Go heavy on the herbaceous spices for the extra seasonal flavor, ” advised Dr. Butner. She broke down the benefits of each:   
Cinnamon: blood sugar-balancing, allows for insulin to escort glucose into the cells to use as energy (as opposed to remaining in the circulating bloodstream for too long, eventually causing damage to tissue and organs)
Nutmeg: a powerful antioxidant that is great at squelching free radicals, decreasing inflammation in the body, and helping with cerebrovascular circulation
Ginger: an antimicrobial antioxidant that helps regulate blood glucose levels, and as a potent herb, it also helps to increase circulation
Clove: an anti-inflammatory antioxidant shown to increase circulation and nerve transduction to the pelvic floor and reproductive organs

8 oz. freshly-brewed coffee
1 cup milk of choice
2-3 tablespoons organic pumpkin puree
1-2 tablespoons maple syrup (or another sweetener of choice)
1 teaspoon pumpkin pie spice
1 teaspoon vanilla extract

Instructions: Make coffee and pour it into a glass or mug, and set it aside. Pour milk into a saucepan and heat over medium-low until warm (do not let it come to a boil). Then, transfer milk to a blender, and add pumpkin puree, maple syrup, pumpkin pie spice, and vanilla extract. Blend until well combined. Pour the mixture into the glass of coffee and sprinkle with a dash of pumpkin pie spice or cinnamon. Enjoy! 

Hacks to “healthify” your Starbucks PSL order
Opt for the “short” or “tall” size 
Choose decaf instead of regular coffee
Ask for 1-2 pumps of pumpkin sauce (instead of the usual four)
Ask for extra foam instead of whipped cream
Substitute 2% milk for almond or coconut milk
Add a dash of cinnamon 

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As much as I like to (humbly) brag that I can make a mean breakfast burrito, cooking is not my forte. So my husband and I end up eating out more than I care to admit. As someone who has lived with Crohn’s disease (think: major gut issues) for the last seven years, eating healthy is not just a lifestyle choice. It’s the difference between feeling good and being chained to the porcelain throne. So out of necessity, I’ve become the queen of asking questions and requesting modifications whenever I dine at a restaurant. (Yes, I’m that person.) The moral of the story? You can eat out, enjoy your food (and your life), and still fuel your body with foods that make you feel your best. Read on for a cheat sheet of tips and tricks healthy women always use when eating out. 

1. Do your research
Whether you’re headed to Sunday brunch with the girls or a long-awaited first date, come prepared by doing a quick Google search to check out the restaurant in advance. Giving the menu a once-over will prevent those moments where you panic-order the fried chicken because everyone else did. It will also give you a chance to think about what food you would most enjoy and what would make you feel the best. This way, you’re less susceptible to mindlessly ordering the fries or pancake stack as you get hungry sitting at the restaurant.
If you’ve been tasked with picking the dinner spot (even better), you can take it one step further and look into the practices of the restaurants you’re considering. Where do they source their ingredients from? Are they organic and sustainable? What’s their food philosophy? Then, narrow down your options based on what you value the most. 

2. Don’t arrive at the restaurant hungry
We’ve all been there: You get to the restaurant starving, and you can’t help but dive right into the bread basket or chips and salsa. To prevent repeating this all-too-familiar scenario, don’t skip out on your typical meals or snacks ahead of your meal out. Instead, do yourself a favor and eat well-balanced, nourishing meals of protein, healthy fats, fiber, and veggies throughout the day to keep you satisfied and your blood sugar stabilized. And before you head out, reach for a small bite consisting of protein and healthy fats, like veggies and hummus, an apple with almond or peanut butter, or a hard-boiled egg and a handful of almonds. 

3. Don’t be afraid to ask questions
When I was first diagnosed with Crohn’s, I would always ask to be the last to order. I hoped the others I was dining with would be too enthralled in conversation to notice my endless list of questions and modifications. I’d hide behind my menu, worried about how others and the server would react to said requests. But over the years, I’ve learned to speak up confidently. More often than not, I’m met with patience and kindness when communicating my needs.
So don’t be afraid to (politely) ask how a dish is made, how large the portions are, what types of oils and other ingredients they cook with, etc. And while you’re at it, don’t be afraid to ask if you can sub the mac and cheese or mashed potatoes for extra greens. The more knowledge you’re armed with, the better (read: healthier) choices you can make for yourself.

4. Get in your veggies
A good rule of thumb is to always make vegetables the star of your meal. But the healthiest women know they don’t have to miss out on their favorite foods like pasta, tacos, pizza, or burgers. Instead, they think about adding veggies to their meal. If you’re drooling over that cacio e pepe, don’t force yourself to get steamed chicken and broccoli instead. Order a starter salad and a side of broccoli so you get in some fiber and nutrients. Then, opt for the dish you would enjoy the most. (Food is meant to be pleasurable!)
Most restaurants have a salad section or veggie side selections, making it a no-brainer to get some more veggies in. Whether you order a salad as an appetizer, double up on steamed spinach with your entree, or nurse a green juice throughout your meal, you’ll be adding in nutrients that digest better and make your body feel amazing.

5. Ask for condiments on the side
I hate to break it to you: Most sauces and dressings served at restaurants are laden with sugar, salt, artificial additives, and other hidden ingredients that may include common allergens like soy and gluten. If you’re ordering a salad to get in some more good-for-you nutrients, the added sugar or artificial ingredients in the dressing typically aren’t worth how they make you feel IMO. The good news is getting any sauces or dressings on the side gives you control over how much you use. You can also try asking for healthier alternatives, such as pesto, salsa, guacamole, extra virgin olive oil, and balsamic vinegar.

6. Listen to your body on portion size 
News flash: Most dishes served at restaurants in the U.S. are at least twice the portion of what would satisfy us and fill us up. If you’ve been taught not to waste food since you were a kid and belonging to the clean plate club is all you’ve known, listen up. Many of us are in the habit of eating whatever is in front of us. So at restaurants with large portions, this means eating until we feel stuffed, uncomfortable, and even sick. Check in with your body frequently to identify when you’re feeling satisfied and no longer enjoying the food in front of you. 
Another tip? Try ordering family style to share entrees, appetizers, or dessert when out to dinner with others. Or if you identify with Joey Tribbiani and sharing food is not in your vocabulary, consider asking for a to-go box before you start digging into your meal. Tomorrow’s lunch? Check. 

7. Drink more water
Healthy women consider H20 their BFF, so first things first when you get seated at the table: Order a tall glass of water and keep ’em coming. Staying hydrated throughout your meal can also help slow down your eating. This allows you to check in with your hunger and fullness cues to prevent overeating. If you decide to have an alcoholic bevvy with your meal, adopt healthier ways to knock it back. Sip mindfully to fully enjoy the drink. Opt for a cocktail with fresher ingredients instead of sugars and syrups. And don’t forget about your trusty glass of water.

8. Eat mindfully 
Let’s face it: With the hustle of everyday life, we’re inundated with distractions. Between work emails, TikTok, and the latest Netflix binge, it’s easy to rush through meals without so much as a pause. The next time you’re dining out, make it a point to use all of your senses to eat with intention. Take in how your food looks (yes, eating with your eyes is a real thing), its aroma, textures, flavors, and how it makes you feel. It’ll force you to slow down, be present, and savor the experience with your friends or date. If you find it difficult to practice mindful eating, put your utensil down every few bites to develop an awareness of your food and the moment. Trust me: Your digestion will thank you. 

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Have you ever wondered why your friend can eat dairy without any side effects while you suffer from bloating? How can one person swear by the keto diet while someone else sees no difference? According to Boston Medical Center, an estimated 45 million Americans will try a diet plan each year. Maybe you’re among the millions who have dabbled with keto, vegan, Atkins, Mediterranean, or one of the many other diets out there. You’ve spent time trying different food combinations or rearranging your eating schedule. You’ve told yourself it would all be worth it because this diet will be the one that works. Yet, now you’re six months down the road and don’t see the results you had hoped for.
There’s a reason diet culture is overwhelming and disappointing. The truth is, our bodies are all different. While one diet may make your friend, sister, or coworker feel amazing, it might not be the right fit for you. We’re all about ditching diets and eating whatever makes your body feel good, but there may be an explanation for why different ways of eating work for different bodies.
Enter: the Blood Type Diet. Founded by Dr. Peter J. D’Adamo, the Blood Type Diet provides individualized solutions for each person’s blood type. Instead of looking at one diet as a solution for everyone, the Blood Type Diet breaks down each person’s blood type and uses that information as the basis for nutrition. I’m usually turned off by anything with “diet” in the title, but this one seems different. It proves that diets are not a one-size-fits-all method. Read on for my deep dive into what the Blood Type Diet really is and whether or not it’s worth trying out.

What is the Blood Type Diet?
As Dr. D’Adamo explains in his book Eat Right For Your Type, there are four universal blood types: Type O, Type A, Type B, and Type AB. Each type possesses a different antigen with its own chemical structure. Your blood type plays a huge role in how you absorb nutrients. This means that your blood not only affects how you respond to infections, stress, and bacteria, but it also affects the body’s response whether you eat a croissant or eggs for breakfast.
In his research, Dr. D’Adamo found that different foods have different lectins, and those lectins produce a chemical reaction between blood and the food you eat. Sometimes the reaction leaves us feeling satisfied and energized, while other times, the reaction causes us to feel symptoms like indigestion, bloating, or fatigue. The Blood Type Diet looks at how different lectins in foods are absorbed by different blood types. Eating based on your blood type can increase nutrient intake, improve gut health and digestion, and support overall immune function, according to Dr. D’Adamo.
Of course, nutrition is only one piece of the puzzle. Any wellness method is incomplete without factoring in the role of stress and exercise. (We can eat all the healthy food we want, but unless we also factor in high-stress levels and a sedentary lifestyle, we won’t feel our very best.) Dr. D’Adamo agrees. So, he’s included research on how different blood types need different forms of exercise to cope with stress, as well as a stress and exercise plan for each blood type.

Recommendations for each blood type
If you’re Type O
Dr. D’Adamo found that people with Type O blood respond best to a diet based on animal proteins while avoiding dairy and grain products. “Type O’s can efficiently digest and metabolize meats and seafood because they tend to have high stomach-acid content,” he explained. But it’s important to balance meat products with vegetables and fruit to avoid over-acidification. When it comes to exercise, he recommended intense physical exercise like HIIT or weight training because it “makes the muscle tissue more acidic and produces a higher rate of fat-burning activity.”

If you’re Type A
For Type A’s, Dr. D’Adamo recommends limiting meat and dairy products, as they are poorly digested, but moderate quantities of seafood (3-4 times a week) can have beneficial effects. Focus more on plant foods like fruits, vegetables, nuts, seeds, grains, etc. Type A’s can tolerate wheat products and gluten more than other blood types. But they shouldn’t eat in excess, or else their muscle tissue will become overly acidic. For exercise, Type A’s thrive by engaging in gentle and meditative movements to help manage stress, such as yoga, Tai Chi, stretching, walking, or Pilates. 

If you’re Type B
Type B’s can benefit from a balanced diet of all types of foods, including meat, dairy, seafood, and grains. However, Dr. D’Adamo suggests limiting corn, buckwheat, lentils, peanuts, and sesame seeds, as they contain a certain lectin that affects the efficiency of your metabolic process. This results in fatigue, fluid retention, and hypoglycemia. As for exercise and stress, Type B’s are able to manage stress well. They do best with moderate activities such as tennis, hiking, cycling, walking, yoga, jogging, or light weight training. 

If you’re Type AB
For those with the rarest of all blood types, Type ABs, their plan requires a combination of the Type A and Type B plans. Unlike Type A’s, meat in small portions can be beneficial. A balanced diet of all foods works for your system—including dairy, grain products, fruits, and vegetables. The key with Type AB is portion size and frequency, so eat smaller meals more frequently. When it comes to exercise, Type ABs have inherited a Type A stress pattern. So, Dr. D’Adamo recommends following the Type A exercise plan of gentle movement to help decrease stress. 

The verdict
We like that the Blood Type Diet is a personalized wellness plan that looks at a person’s genetics and bio-individuality. However, use it as a starting point or a way to experiment when finding what works best for your body. Don’t follow the plan to a T. As with every diet, some experts swear by it while others disagree. For example, Dr. Josh Axe, DNM, CNS, DC—a leading doctor and founder of Ancient Nutrition—believes that the Blood Type Diet may help some people, but it’s not necessarily the best for everyone. There are other factors that determine how we digest nutrients than just blood type, like hormones.
Bottom line: The best way to determine what foods to eat and what exercise to do is to listen to your body. Period. Looking to your blood type for insight on nutrition and movement might make you feel amazing, but the same effects can be achieved in other ways too. The Blood Type Diet isn’t necessarily for everyone, but it shows that diets need to be more personalized and cater to an individual’s body type, food preferences, and biological history. Our bodies are all different, and how we eat should cater to that uniqueness. If you’re thinking of experimenting with the Blood Type Diet, talk to your doctor and know that your body is always the #1 expert about which foods and exercise are best for you.

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