Pumpkins and perimenopause go together like…
Water and sunshine…fermented foods and gut health…coffee and Italians…Pumpkin Lattes and Fall (see more on this at the end of the blog!).
Pumpkin has moderate-low carbs, good fiber, it’s vitamin and mineral rich, nutrient rich, and has anti- inflammatory carotenoids galore!
In Perimenopause we need all of that 
Why Lower carbs? Because as we move through perimenopause, insulin may be more likely to be disrupted by estrogen/ progesterone imbalance and also byf high cortisol (stress hormone). Our busy, busy running with my hair on fire schedules do not support well managed cortisol.
And yes… that is one of the reasons you are here. To learn more about managing stress and mitigating the effects of too much cortisol during perimenopause.
Cortisol is good in the right amounts, it’s anti-inflammatory, but too much too often (welcome to many women’s daily life) has a lot of downstream effects. Unfortunately for us, they show up more profoundly at this time of life. So, lower carbs helps keep insulin reigned in and cortisol not so on fire. Back to pumpkins!!
1 Cup of Pumpkin flesh: (not pumpkin pie filling)
- Carbohydrates 20g (Net carbs 12g)
- 8g Fiber
- 3g of prebiotic fiber (the one that feeds the good gut bugs)
- 2g Protein
- Vitamin A, Potassium, Copper, Iron in spades!
- Vitamin C, Calcium, manganese, and some B vits too
….And that’s just the fleshy part. Let’s talk about the seeds!
Pumpkin seeds in Perimenopause, yes please.
One ounce of pumpkin seeds gets you 155 mg of magnesium (nearly half your daily requirement), 40% of your copper, 55% manganese and 20% of your zinc RDA’s.
They are a good source of fat, fiber and can add some good texture to meals or by themselves.
They are known to have an effect of keeping blood sugar lower after a meal in which they are included. Btw, I could use fancy science words like “they lower postprandial blood glucose” but I want to communicate to you with words that are accessible to everyone. I love you.
Perimenopause is a time when nutrient deficiencies have more obvious effects than they did before.
Pumpkin seeds are a rich source of tryptophan. Tryptophan has been used to treat chronic insomnia because the body converts it into serotonin, which is a feel-good or relaxing hormone, and also melatonin, the go to sleep hormone.
It is estimated that 70% of the U.S. population is magnesium deficient. Magnesium is a calming mineral. We all need that, and even more, it is responsible for over 300 functions within our glorious bodies…including sleeping well…
Ever had leg cramps at night? Yep, add magnesium. Also, when we are stressed, we can burn through it more quickly than a lower stress day.
Magnesium is involved in the manufacturing ATP, which is responsible for the body’s ability to create and utilize energy. You want to have enough magnesium to provide for the energy making process in just about every cell in your body.
If we are talking supplementation, there are actually 12 different kinds of Magnesium: I’ll write a whole blog on that, but here is a quick down low on the best ones.
⟶Magnesium Bi-glysinate and Malate are well absorbed in the body and best choices.
⟶Magnesium Citrate is well absorbed but if you take too much, you’ll know, because you may have loose poops. 
⟶Magnesium Threonate crosses the blood brain barrier efficiently so it is good for brain function, longevity and calm.
⟶Magnesium Sulfate is good for an epsom salt bath (highly recommend)
Magnesium Oxide, Di-hydroxide (milk of magnesia), sulfate, aspartate, and carbonate forms are cheaper and inferior forms that are not very bio available (well absorbed).
Supplementation is recommended in the evening with your last meal or before bed. There are some other vitamins and minerals that go really well together at night. Vitamin D3 & K2, Zinc, Calcium, and Magnesium are a winning combo.
Questions on this? Reply to this email and let me know!
Pumpkin BONUS yum 
Pumpkin spice latte anyone? Dairy free, sugar free, gluten free! If you are a coffee drinker — check this out 
Ingredients for Organic Pumpkin Spice Latte:
⅔ cup unsweetened organic vanilla almond or coconut milk (I use organic unsweetened almond milk from Costco)
1½ tablespoons canned pumpkin (I use an organic one from Trader Joes)
4-6 drops of monk fruit extract or english toffee stevia liquid (or to personal taste) –
½ teaspoon vanilla extract
¼ to ½ teaspoon pumpkin pie spice or cinnamon and nutmeg (to your taste)
½- 3/4 cup strong brewed (preferably organic) hot coffee or 2 shots of espresso
Ingredients for Topping:
Dash of pumpkin pie spice or cinnamon & nutmeg
Trader Joe’s has canned coconut whipped topping. It dairy-free and low sugar.
2T has 15 calories and .5g of sugar. Indulge yourself with this topping, if you are wanting to feel decadent!
Instructions: 2 ways 
Slow and Savory instructions:
- In a saucepan, using a whisk, mix together almond milk, pumpkin, sweetener and heat on medium heat, stirring constantly, until steaming. Remove from heat, stir in vanilla extract and pumpkin pie spice. Carefully, transfer to a blender for 30 seconds until foamy. If you don’t have a blender, don’t worry about it. Just whisk up the mixture with a wire whisk or hand frother until foamy.
- Pour into a large mug. Add hot coffee on top. Sprinkle with a dash of pumpkin pie spice or cinnamon, if desired.
- Drink and enjoy!
Makes 1 serving. Each serving, 1½ cups.
Quick and Dirty Instructions: (not usually as frothy, but it’s fast)
- Mix/whisk/blend together “milk”, pumpkin, sweetener, spices
- Microwave the combo for 30- sec to 1 minute depending on your set up
- Re-whisk for frothing
- Add hot coffee and sprinkle with pumpkin spices or cinnamon & nutmeg
- Drink and Enjoy
Storage Tips
Transfer remaining canned pumpkin into a glass refrigerator-safe container. Seal the container and use it within five days.
You can also freeze leftover canned pumpkin. An easy way to do it is to freeze it in an ice cube tray.. Once frozen, transfer them to a sealed container and use it for lattes later!
OR… check out this Gluten-Free Low-Carb Pumpkin Bread by Mark Sisson at https://www.marksdailyapple.com/low-carb-pumpkin-bread/
Mark Sisson was one of my teachers over a decade ago when I was doing my Health Coaching Certification. He is a wealth of years and health knowledge and a pretty hot 65 yr old.
Let me know how it goes! Hope you enjoy your day, and give yourself some grace.
With love,
