Pumpkin Autumn Trail Mix

In the past I have done a pretty crappy job at listening to my body in terms of giving it rest. Let’s be honest, I still struggle with this at times. Just yesterday I caught some bug that is floating around and don’t feel up to my normal self so today I decided to listen to my body and give it rest. In the past, I would have still drug myself to the gym, but not this time. I won’t be stepping foot into a gym until I feel better. Depending on how I feel I may go for a walk, do some light stretching or yoga but that’s it.

With the weather changing and school back in full force people are much more likely to get sick. A little movement and exercise can actually help the body heal and promote immunity. Depending on your symptoms and how you feel sweating it out might not be a bad idea. When sick, I recommend listening to your body and symptoms. If you feel up to a little movement keep it low intensity and no longer than 30 minutes. I would stay away from pushing around a bunch of weight and focus on lower weight (if any) and keeping your heat rate low. Just by moving, your immunity will be boosted and you may start to feel better. But, if you’d rather veg and watch Netflix for the entire day that is okay too.

Another important aspect of listening to your body when sick is focusing on water and food intake. It is pretty easy to under drink and eat when not feeling well. Water and proper nutrition are vital when trying to overcome an illness so really focus on nutrient rich foods and drink plenty of water. If you don’t feel hungry or have the energy to make something, reach for a smoothie, soup or bone broth. Keep it simple but get it in to speed up the recovery process. If you are still wondering if you should exercise when sick or which types of exercise to do when not feeling 100 percent you, checkout this credible article by John Berardi of Precision Nutrition. There is even a nifty image to help you with the do’s and don’t’s of exercising when sick.

My husband ate this trail mix within a day… so next time I think I will be doubling the recipe! Snacks are essential to have on hand at all times and this Pumpkin Autumn Trail Mix would be perfect to keep in a Ziploc bag in your purse, work tote, car or gym bag!

Pumpkin Autumn Trail Mix


  • 1/2 cup pumpkin seeds
  • 1/2 cup pine nuts
  • 1 cup walnuts
  • 1/2 cup coconut chips
  • 1/2 cup dried cranberries
  • 1/3 cup enjoy life dark chocolate morsels
  • 1/4 cup honey
  • 2 tsp pumpkin pie spice
  • 1/2 tsp pink Himalayan salt


  • Preheat oven to 300 degrees and line a baking sheet with parchment paper.
  • Combine the pumpkin seeds, pine nuts and walnuts to a bowl and mix well. Set aside.
  • Add a medium sauce pan to the stove over medium high heat and add the honey and pumpkin spice. Bring to a bowl stirring continuously. Remove from heat and add the seeds and nut mixture and mix well. Lay out evenly on the parchment paper baking sheet and place in oven for 15 minutes. Remove from oven and let fully cool.
  • Break the baked seeds and nuts into small pieces and add to a large bowl. Add the coconut chips, dried cranberries, chocolate morsels and salt and mix well.
  • Enjoy!


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