Aside from scarf and cardigan craze, there is one fall trademark that seems to justify the early sunset and the doomsday mornings. Despite the end of a three-month vacation and the beginning of a long cold winter season, people rejoice at the seasonal classics that put that hard-earned beach body into hibernation. Ah, yes, the evil fall craze of the Pumpkin Spice Latte, or, as you may hear from your local Catholic-school girl, the “PSL.”

While the cinnamon-nutmeg flavors may be just the warm comfort you need as the leave begin to change, it’s not something that you should have every time you feel a cool breeze…

Carrying 380 calories and fourteen grams of fat, Starbuck’s long sought-after Pumpkin Spice Latte will cause more harm than good if eaten as a daily casual coffee. Even the tall carries 420 calories and 18 grams of fat. For women, who should eat approximately1,500 to 2,000 calories per day, that daily coffee becomes more than 20% of their daily caloric intake without adding any nutritional benefits.

Here are a couple ways to give in to your inner “white-girl” without relying on leggings and oversized sweaters to get you through the rest of winter:

Pumpkin-Spice Oats

Instead of a warm soothing side to your breakfast, why not just make an entire pumpkin spice breakfast?! Using regular quick oats or steel-cut oats, you can satisfy your fall craving without adding grams on grams of processed sugars and fats. Making your oatmeal “Pumpkin Spice” is actually really simple; all you need is pumpkin puree, cinnamon, pumpkin spice, sweetener, and… well… oats. Adding a tablespoon of vanilla protein powder also makes it sweeter and more satiating! This way, you’re getting your still starting your day with a fill of pumpkin spice, but your also getting complex carbohydrates, protein, and fiber for half the calories!

Quaker actually released a pre-packed pumpkin-spice flavor of quick oats, which is perfect for an on-the-go pumpkin spice lover!

Pumpkin Cake

This is actually delicious, and it’s a perfect alternative to fall favorites like pumpkin pie. It’s an easy, two-ingredient recipe; all you need is a 15oz can of pumpkin puree (not pumpkin pie mix—just raw pumpkin puree) and a box of cake mix. Instead of following the instructions on the back of the cake box that will tell you to add eggs and oil, simply combine the all the cake mix with the entire 15oz of pumpkin. Mix thoroughly and add water as needed. Feel free to add cinnamon or other spices like pumpkin or nutmeg as well. Once mixed completely, pour it in a sprayed loaf pan and cook at 350 degrees for about 35 minutes. This cake actually disappears faster than the pumpkin and pecan pies at our family parties, with less than half the fats and sugars, AND a serving of vegetables snuck in there!

DIY Pumpkin Spice Latte

These alternatives are great for the pumpkin-spice lovers out there, but what about all of you who simple just want a freakin PSL?! Starbuck’s Pumpkin Spice Lattes are fine once in a while, but when it becomes an every day habit, it can really do damage to your health. So, if you’re someone who doesn’t miss a day of the couple pumpkin spice months there are, maybe swap out the Starbucks PSL for a homemade one a couple times per week! There are dozens of brands that make pumpkin spice flavored coffee grinds, or K-cups. With some fat free whipped cream, pumpkin spice, cinnamon, low fat coffee mate, and some vanilla protein, you’d be surprised at the coffee masterpieces you can whip up! And with Starbucks charging five bucks a drink, you might even save enough this fall to buy some decent Christmas gifts!