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Tiny Tummy Tips, Issue #16-- MUST KNOW Lessons from the Autumn Season
October 05, 2022

MUST KNOW Lessons from the Fall Season

Tiny Tummy Tips, Issue #016 -- What can the autumn teach us? And how about some pumpkin?

In This Issue

1) What Can You Learn from the Fall Season?
2) Bariatric Pumpkin Recipes

The Fall

I love the fall season! And it’s not just because of everything pumpkin spice! (yes, I’m one of THOSE people ;))

Change and transformation fills the air as leaves change colors and fall to the ground. It’s all part of the cycle of renewal. It’s a universal principle: in order to grow, we must release something….whether we are trees or people!

So fall represents a time for personal transformation too. Right NOW is the perfect time of year to take stock of your eating habits and decide what to hold on to and what to let go of. What’s working, what’s not?

Sit down and make a list. What might you be doing that’s hindering your weight loss goals? What can you let go of?

As an example:

Emotional eating may have served its purpose for you in the past. Food was there when no one else was. But is it keeping you from realizing your new goals? Fall is the best season to find new perspective. What else can you do when you’re stressed, bored or anxious?

Fall is the end of many things, but it can also represent the beginning of something new to come. Make a list of "3, 30, and 3" alternatives to stress eating.

Take stock.

Is it time to let go of drinking soda? Eating too much fast food? Drinking too much alcohol? What are the habits that are hindering your weight loss goals? Now is the perfect time to reflect.

It may bring up grief, even if you know that what you’re releasing is a good thing. Embrace change. Know that whenever you say goodbye to something, a resulting hello to something new is waiting on the other side.

Make a list. Which eating habits do you want to hold on to, and what can you let fall away this autumn?


Anyone who has ever worked with me has likely heard me say “It’s easier to improve diet by addition than subtraction.” So I can’t talk about the fall season without suggesting ADDING some PUMPKIN to your diet ;)

Eat pumpkin. It’s SOOOO good for you:

• Vitamin A for eyes and skin
• Vitamin C for immunity
• Fiber for gut health and regularity

Little Know Pumpkin Fact:

Canned pumpkin is the only canned food without sugar or salt added. Note: Canned pumpkin is DIFFERENT than canned pumpkin pie mix.

Easy Pumpkin Recipes

You don’t have to drink pumpkin spice lattes to enjoy pumpkin:

• Make a pumpkin smoothie by blending ½ cup canned pumpkin, ½ banana, and pumpkin pie spice with a ready-made vanilla protein shake.
• Add ½ cup canned pumpkin to cooked old fashioned oats and sprinkle with chopped pecans.
• Make a quick pumpkin “pasta” sauce by mixing ½ cup canned pumpkin + ¼ cup unsweetened almond milk + your favorite spices. Serve over spiralized zucchini or spaghetti squash spirals.

Autumn reminds us of the impermanence of everything. Let it go and let it flow. And enjoy lots of pumpkin along the way!


Happy Fall!

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Tiny Tummy Tips Newsletter delivers practical, professional advice and simplifies what to eat after weight loss surgery.

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See you in the next issue!

In Health,

Suzette Kroll, RDN

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