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Pumpkin Spice – Good or Bad?

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Pumpkin Spice – Good or Bad?

Pumpkin Spice – Good or Bad?

With the air turning crisp you may have noticed that pumpkin spice is everywhere! Pumpkin spice lattes, pumpkin spice candles, pumpkin spice muffins and the list continues. What you may not have realized, however, is that there isn’t actually any pumpkin in pumpkin spice!

So what comprises this fantastic concoction? Generally, it is a blend of 3 – 5 different spices. You can buy this pre-made at your local grocery store or make it yourself; it is super simple!

If you are making yourself, you’ll want to experiment with the ratio of ingredients to your liking. I recommend starting with this list from top to bottom, focusing more heavily on the top ingredients.

Although most of the recipes that call for pumpkin spice are unhealthy, the spices themselves have a wide variety of health benefits.


Here are Five Nutritional Tips on Five Spices in Pumpkin Spice:

  1. Cinnamon – Pumpkin spice contains cinnamon for its main ingredient. Grounding and earthy, studies have shown that cinnamon can help to lower blood pressure.
  2. Nutmeg – Nutmeg is also predominant in pumpkin spice. Nutmeg provides as much as 41% of the daily recommended amount of manganese in just one teaspoon.
  3. Ginger – Helpful in digestion, ginger also contains natural anti-inflammatory properties.
  4. Allspice – Actually a dried, unripen fruit, Allspice is packed with numerous minerals such as iron and copper.
  5. Cloves – Cloves help to boost the immune system all around.


So while you are baking all of your delicious Fall and Winter goodies, think how you can “clean up” the recipes not to counter effect all of the health benefits in your spices!


Need inspiration and guidance? You’ll get ALL of my Nourishing Fall Recipes in our next *Special Edition* Fall Nourish 21 Program. New Price!! Registration is now open!










Janelle is a Certified Health Coach helping women get nourished from the inside out with food and wellness tips that work. Janelle is based north of Boston but helps clients nationwide via phone, skype, and online programs. Janelle helps busy women restore health naturally for increased mental clarity, improved sleep, better digestion, management of autoimmune issues and natural weight loss. Janelle graduated from the Institute for Integrative Nutrition in New York City and teaches Nutrition courses at the New Hampshire Institute for Therapeutic Arts. Her education and experience has equipped her with extensive knowledge in holistic nutrition, health coaching, and preventive health. Her signature Nourish 21 online program is a crash course in nutrition that helps folks navigate through all of the contradictory nutritional information available while teaching the overlapping truths. To learn more about her work and her available programs please visit


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