This week we'll explore pumpkin recipes and how to bake healthier Halloween treats. We'll also delve into a sunrise/sunset challenge and tips for coping with less daylight.

Eat Colorfully

Seasonal Ingredient Spotlight: PUMPKIN

Let's celebrate pumpkin this week since Halloween is only a few days away! In addition to the holiday, though, there are many reasons to enjoy pumpkin. It's rich in Vitamin A and beta carotene, has fiber and antioxidants, and even has a few grams of protein per serving. Additionally, it's a versatile fruit that you can use in a myriad of ways.

Did you know that pumpkin is wonderful in savory recipes? It's dynamite in this Savory Pumpkin Hummus, which works great as an appetizer all fall long. If you like things hot, check out the option to make the hummus spicy.

If sweet pumpkin recipes are more your speed, how about trying something more exciting than classic pumpkin bread? This Pumpkin Pie Granola is easy, delightfully crunchy, and super flavorful, plus the whole house smells amazing while it bakes. Since pumpkin replaces much of the usual sugar and oil in this granola, it's a much more nourishing option than what you'll find at the store.

Try This Week: HEALTHIER HALLOWEEN TREATS

Want to embrace your inner monster for Halloween without eating something truly scary? This year, how about ditching the store-bought candy and making something delicious (and a bit more nutritious) at home.

These Healthy Monster Cookies are perfect for Halloween since you can dress them up however you like. They're vegan, entirely fruit-sweetened (thanks to dates), and are surprisingly high in protein (thanks to peanut butter and flax). They're basically made from the same ingredients as a homemade protein bar, but get baked into delightfully chewy cookies. They're easy to make too, and they look especially festive if you mix in a few Halloween-colored chocolates.

If you're more of a candy bar person than a cookie person, then you're going to love these Vegan Grain-Free Snickers Brownies. You'll never believe they're made from nourishing ingredients like dates, peanut butter, and dark chocolate. They take more time than the monster cookies since they have a few layers, but they're a stand-out dessert for a Halloween party.

Live Colorfully

In the Natural World: A SUNRISE/SUNSET CHALLENGE

I have a challenge for you this week. How many times can you watch the sunrise and sunset?

I recently heard from a friend who has been trying to catch both the sunrise and sunset more frequently this fall. She talked about how alive it makes her feel and how it gives her a sense of peace. I agree completely; there's nothing more grounding than sitting quietly outside and watching the sun come up or go down.

This time of year is perfect for seeing both. As you'll remember from recent newsletter issues, we chatted about fall sunrises being later in the morning and fall sunsets being earlier in the evening (at least for those of us in the Northern Hemisphere). Those favorable times mean you can check out both without getting up really early or staying out late.

There's something about watching the sun's first rays peek above the horizon and watching its last bit of warmth dip below the horizon that always feels primal to me. This is a process that has been happening for about 4.5 billion years since our planet first formed, with the sun fostering life on Earth for about 3.8 billion years. Humans (and our predecessors) have watched the sun rise and set for several million years. Only since the Industrial Revolution have humans separated themselves from the sun's rhythms.

This week, let's try to reconnect with that rhythm.

Self-Care Pick: COPING WITH LESS DAYLIGHT

Is anyone else struggling with the shorter days? Ugh, it kills me! Especially because we (in the US) change clocks next weekend, I wanted to share my top two survival mechanisms for dealing with dark mornings.

Here's the problem with dark mornings. Our bodies are built to wake up when it gets light. Seeing sunlight first thing in the morning turns on all of our hormones (like cortisol, which helps us wake up and feel energized) and kicks off internal processes like digestion. Unfortunately, since many of us wake up before the sun during parts of the year, our bodies don't get the proper wake-up signals. This can lead to sluggishness, brain fog, lack of hunger, poor digestion, etc.

My biggest personal salvation? A sunrise alarm clock. I recommend this so highly. We've had this one for over a decade. It's reasonably priced and works great. The "sun" starts brightening 30 minutes before the alarm is set; it's a very peaceful way to wake up gently, even in the dead of winter. The alarm makes cute bird sounds instead of obnoxious beeping.

Last year, I also added a "happy lamp" into my morning routine. I got this one and love it. It's inexpensive, rechargeable, and portable, plus it's the proper brightness (10,000 Lux) to mimic natural sunlight, which is key for hormone cues. I carry it around with me in the morning so I can gaze into it lovingly as I do my morning skin care, make breakfast, and get dressed for the gym.

Do you have any tips for coping with dark mornings? If so, I'd love to hear them.

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Thanks for joining me for this issue of Eat Colorfully, Live Colorfully! I'd love to hear from you, so please feel free to reply with questions, thoughts, or requests. If you missed a previous issue, you can view all my newsletters here. Have a great week!