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pumpkin spice latte healthy recipes
Wellness
Published Thursday Oct 10, 2019 by Brittany Raine

4 Easy Ways to Make Your PSL Healthier

Drink
Recipes

Fall is officially here, and if you haven’t noticed, it’s pumpkin-spice-everything season. From scented candles to cookies and the infamously delicious pumpkin spice latte, it can be hard to escape autumn's favorite flavor. Let’s face it: there’s something comforting about sipping a PSL on a crisp, cold October day. 

Pumpkin in its purest form has a bevy of health benefits, but when it’s in beverage form from your favorite coffee retailer, that can change. Did you know that a grande pumpkin spice latte from Starbucks has 50 grams of sugar? That’s more than a can of Coke! The next time you order that oh-so-seasonally satisfying drink, consider modifying it with these four easy tips. Don’t worry; you’ll still get all the pumpkin spice deliciousness!

Get nutty.
Opt for plant-based milk.

While we love all things dairy, swapping out cow’s milk for plant-based milk alternatives can help save fat and calories when it comes to your PSL. Our preference? Unsweetened almond milk. The almond flavor truly complements the savory tastes of cinnamon and pumpkin. But remember, whatever milk alternative you choose (almond, coconut, soy, rice, oat), make sure you ask for unsweetened.  

1
Get nutty.
Opt for plant-based milk.

While we love all things dairy, swapping out cow’s milk for plant-based milk alternatives can help save fat and calories when it comes to your PSL. Our preference? Unsweetened almond milk. The almond flavor truly complements the savory tastes of cinnamon and pumpkin. But remember, whatever milk alternative you choose (almond, coconut, soy, rice, oat), make sure you ask for unsweetened.  

PSL 2.0
Order a hybrid version.

Caffeine and pumpkin? If you ask us, it’s the perfect combination—and it doesn’t always have to come in PSL form. If you’re looking to cut down on sugar but still embrace the taste of the season, order this “light” version: Black coffee with one pump (or dash) of pumpkin flavoring, plus ¼ steamed milk of your choice. Try a smooth, lighter roast and plant-based milk. Top with powdered cinnamon and voilà! 

2
PSL 2.0
Order a hybrid version.

Caffeine and pumpkin? If you ask us, it’s the perfect combination—and it doesn’t always have to come in PSL form. If you’re looking to cut down on sugar but still embrace the taste of the season, order this “light” version: Black coffee with one pump (or dash) of pumpkin flavoring, plus ¼ steamed milk of your choice. Try a smooth, lighter roast and plant-based milk. Top with powdered cinnamon and voilà! 

Go halfsies.
Say no to syrup. 

Sipping on something sweet and savory is satisfying, but you might be shocked by how many pumps of sugary syrup can go into a flavored drink. Next time you order a PSL, ask for “less sweet”—at least half of the suggested amount. We are talking two pumps, MAX. If you want to naturally add more flavor minus the syrupy sweetness, stir in powdered cinnamon, nutmeg, and a dash (or two) of stevia into your latte. 

3
Go halfsies.
Say no to syrup. 

Sipping on something sweet and savory is satisfying, but you might be shocked by how many pumps of sugary syrup can go into a flavored drink. Next time you order a PSL, ask for “less sweet”—at least half of the suggested amount. We are talking two pumps, MAX. If you want to naturally add more flavor minus the syrupy sweetness, stir in powdered cinnamon, nutmeg, and a dash (or two) of stevia into your latte. 

DIY deliciousness.
Make your PSL at home.

Running out the door and grabbing a latte on your way to work might be part of your routine, but finding time to make your next PSL is worth it—and your body will thank you, especially after that killer workout. This keto-friendly pumpkin spice latte is worth every step, especially on a chilly Sunday morning. And if you want to add a little *extra* protein with your pumpkin drink, mix up this Pumpkin Protein Shake from Love Grows Wild. Try eliminating the banana and adding coffee for an extra boost!

4
DIY deliciousness.
Make your PSL at home.

Running out the door and grabbing a latte on your way to work might be part of your routine, but finding time to make your next PSL is worth it—and your body will thank you, especially after that killer workout. This keto-friendly pumpkin spice latte is worth every step, especially on a chilly Sunday morning. And if you want to add a little *extra* protein with your pumpkin drink, mix up this Pumpkin Protein Shake from Love Grows Wild. Try eliminating the banana and adding coffee for an extra boost!

Brittany Raine MINDBODY
Written by
Brittany Raine
Consumer Content Program Manager
About the author
A free-spirited farmgirl from New York, Brittany traded her job as a journalist and newspaper editor for the San Diego sunshine. Brittany now leads the curation of all creative content. There are rumors she was Middle Earth's warrior elven queen in a past life.
recovery tips marathon race 5K
Fitness
Published Friday Oct 11, 2019 by Jacki Carr

How to Recover After a 5K

Fitness
Expert Advice
Running

Dare I say fall is the best season of all? The crisp cool air is such a huge turn from the summer sunshine. Autumn calls for cozy sweaters, big mugs tea, trail runs, and all the back to school vibes. I feel this seasonal push to realign my values, get my habits dialed in and clearly create my calendar. Where summer is so fancy-free, fall feels more like a time to get real. A softer January. 
 
Channeling the fall vibes and exploring new habits and ways to sweat, I signed up for the Allstate Hot Chocolate 5K in Denver this month! I crossed the finish line with my sister (and MINDBODY employee), Melinda. I have to say, we had a blast training together and completing a goal together is the *best* way to kickstart the fall season.

 

running tips recovery
 

Now that the race is complete, it is time for some much needed R&R. Here are my four favorite ways to recover after running (and rocking!) a 5K, no matter the time of year:


WHAT: Pedicure 
WHERE: Glosshauz
My feet are often in need of some love after training and running on race day. They are getting a lot of movement time leading up to a race and afterward, the best way to recover is to sit down and soak in the warm water, foot massage, and glossy polish. I went for an autumn maroon polish to welcome the season and say thank you to my feet for moving me through that 5K. Runner’s note: if you pre-race pedi, keep those calluses until after the race!
 
WHAT: Restorative Yoga 
WHERE: Oasis
Nothing says relaxation like a post-race flow in a beautiful indoor environment. Located in the cozy Berkeley neighborhood in Denver, this space is an urban retreat known for its mindful and restorative practices and offerings. We love Lauralynn Sulivan and her Yoga Nidra classes. Yoga Nidra literally translates to “yoga sleep” and rest is a crucial part of recovery. Grab all the props—oh hey there bolsters—add two blankets and enjoy the yogic slumber. 
 
WHAT: Massage 
WHERE: Peace of Mind
Now, this is a must! Schedule your massage within a week after the day you crossed the finish line. Peace of Mind is off Pearl Street in Wash Park and looks like a welcoming house turned lavender-scented zen zone. While many places offer an array of services, try a Sports Massage post-race. It will promote flexibility and helps to reduce fatigue. Ahhh. A massage is a perfect complement to the endurance your body just exemplified in your 5K. 
 
WHAT: Express Facial 
WHERE: Glow Facial Bar
The chilly air and layers of sweat can create a mess for my skin after race day—and as we move into fall, the dry Colorado air and dehydration are already taking its toll! I scheduled an express facial at Glow Facial Bar to clean up my skin post-race. This fast and efficient 30-minute treatment included exfoliation, anti-aging and deep hydration to enlighten and brighten my skin. Bonus—they keep the rose quartz rollers in the fridge. Hello, lymph detox and goodbye under-eye puffiness! 
 
Cheers to your next race and always remember to recover and take care of your body—and your mind! 

 

Whether you’re looking for a good stretch session or self-care treatment after your next race, MINDBODY is your source for all things fitness, wellness, and beauty, wherever you are!  
 
 

Jacki Carr
Written by
Jacki Carr
Rock Your Bliss Co-Founder | Writer
About the author
Jacki Carr is a goal coach, writer, and yoga teacher with a real, honest style that helps connect people to their most powerful self. Co-founder of Rock Your Bliss, you can find Jacki in Evergreen, Colorado drinking another bulletproof coffee on her front porch with her husband, two daughters, and their pups.