Fall Smoothie: Pumpkin Spice & Everything Nice!

Guest Contributor: Vanessa Merlo Lewis

pumpkin smoothieIf you are a new mom (or a veteran mom), you both have a common denominator…You’re always busy!

Eating healthy can be challenging. You are always thinking of healthy and nutritious meals for your kids, but forget to do the same for yourself, I get it!

This smoothie recipe is not only healthy, but also quick and easy to prepare. You can even meal prep for the week and freeze each portion in zip lock bags.

That way, you can meal plan just once and have your smoothies ready to go! Best part is, for our mamas with toddlers, you can share with your little one (so long as they don’t have any nut allergies!).

The Ultimate Fall Smoothie Recipe

  • 1 cup of milk of choice: (Almond, Coconut, Hemp, Cow)
  • ½ cup Pumpkin puree
  • ½ banana
  • ¼ cup oats
  • 1-tablespoon nut butter
  • 1-teaspoon cinnamon
  • Possible Add ons: Chia seeds/ Hemp seeds/ maple syrup/ protein powder


  • Place each ingredient into the blender. Mix until smooth and liquid.
  • To add texture and make thicker: Add ice

Nutrition Facts:

  • Serving size: 1
  • Calories per serving: ~230
  • Fat: ~11.5g
  • Carbs: ~28.5g
  • Protein: ~6g

About Our Guest Contributor


Vanessa Merlo has been a part of the Boston health and fitness industry for nine years. Her passion for the business began in college, where she graduated from Suffolk University with a BSBA in Marketing. During her junior year, she started her own weight loss journey. She made a promise to herself right then and there. She would devote her time and energy to lose weight while learning how to sustain a clean, healthy life style. By doing so she lost 80lbs and stayed committed to a healthy lifestyle.

Her journey would take time to develop.  After graduating with a business degree, she went off into the corporate world. Realizing this career was not her passion; she quit her job, followed her heart and became a personal trainer and nutrition coach.

Vanessa continues to take classes, gain certifications and educate herself on this ever-revolving industry. She is a Board Certified Holistic Health Coach through IIN, along with Kettlebells, Pre-post Natal, TRX ,  and Crossfit certifications. She knows the healthiest, most natural way to lose weight and keep it off.

While honoring her craft and sharing her knowledge with others, she lost an astounding 110lbs. That promise she made years before came to fruition. Now, her goal is simple. Help those in need to begin their health and wellness journey. Her mission: Inspire and coach others to live a healthier life through food and fitness.

Contact Information:




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