Five Tips For OverComing Negative Thoughts

Sunshine field

Hello Followers!  Did you start following my Happy Health Coach blog because you needed some inspiration!? Or something to counteract those negative feelings and thoughts that are swimming around in your head?  Well, if you did, here is your…shot of sunshine for the day! Five Tips for Overcoming Negative Thoughts:

1. Surround Yourself with Positive People It’s true!  We do adopt the characteristics, thoughts and feelings of those who we are in contact with on a regular basis.  Do you have toxic friends or co-workers?  Maybe a toxic family member? Find some new friends and peers to hang out around who live life the way you want to live it!  Healthy, happy friends are an important part of a healthy, happy lifestyle.

2. Help Someone Assisting others with their needs will help you get the focus off of little distractions and thoughts that consume your mind and lead to depression, anxiety and stress.  Helping others boosts one’s confidence, creates feelings of compassion and nurtures your spirit.

3. Write a Gratitude List Start a gratitude journal that you write in daily before bed or as soon as you wake up in the morning.  Write down anything and everything you are grateful for– even if those things feel insignificant!  Try it out for a week to start–I know you will see a difference in your life!

4. Sing to Upbeat Music Crank up your stereo, radio or boom box!  Music has a way of speaking to our soul and our hearts like nothing else in this world can.  You become what you consume. Listen to happy music and your negative thoughts will internally start to change.

5. Give Yourself Permission to Turn Your Day Around at any Given Moment Did your day start out sour?  Who says it has to stay that way?  We often judge our days by the way our morning started out.  Our thinking process goes something like this, “Good morning=good day and bad morning=bad day.”  I’m telling you–it doesn’t have to be that way!  What if you decided that Mondays were now the best day of the week instead of the worst?  How would that change your life?

Happy thoughts!

Health Coach Autumn

One Surefire Way to Lose Weight

scale

How can I lose a few pounds?

As a health coach, I get asked this question over and over again. And the answer is simple: MOVE!!

If you just want to lose a few pounds, get an extra 20-30 minutes of walking in a day. If you work from a desk, get up every 1/2 hour or so and move for a minute. The more you move; the more you lose. After just a few weeks, I promise you’ll see the difference.

Losing large amount of weight is indeed more complicated. And that’s where I come in as Health Coach. I counsel on habits, nutrition, exercise, lifestyle areas, relationships, careers and likewise. When you really want to shed a lot of weight, you really have to dive in with both feet.

I love working with my clients; whether its in person, over the phone, or through video chat. The personal connection and the relationships that are built while helping others achieve their health and life goals is life changing and so special to me.

I give no-cost consultations weekly.. and I’d love to chat with you! We can talk about where you are and where you’d like to be, and what we can do to get you there!!

Email me anytime at AutumnPappas@outlook.com or sign up for a free consultation on my website at www.pacificnorthwesthealth.com

To your health and happiness!!

Health Coach Autumn

Today’s Health Shocker!

bacteria

Here’s Today’s Health Shocker!

Did you know that 100 trillion bacteria take up residence in your body? That’s more than ten times the amount of cells in your body!

This is why a healthy immune system is so important. With 70 percent of our immune system in our gut, it’s no secret that the food we put in our mouth affects our health tremendously. So next time you reach for a bite to eat, think of the adverse effect it can take on your health. Take a little time to invest in you, and make a small step by incorporating healthier options of the foods you already love into your diet.

Need some assistance or motivation to change your unhealthy habits? Let’s talk. Call me at (360) 836-4559 to set up a free consultation or reach me on the web at www.pacificnorthwesthealth.com

To your health –

Health Coach Autumn

I’ve become a doTERRA essential oil addict!

doTERRA difference 2

Essential oils are so amazing!  Wait, let me say it again.  ESSENTIAL OILS ARE AMAZING!!

I had no clue that I was walking into a Gold mine last year by joining the doTERRA Essential Oil Company.

Essential oils are a fantastic, natural way to treat or lessen the effects of all sorts of health issues; from emotional to mental to physical issues. They not only treat the side effects, they tackle the root of the problem too! My friend Hope and I are having a virtual class on facebook next Monday at 5pm Pacific/8 pm Eastern and you should attend!

I promise you will learn some amazing things about how you can boost your health, immune system and mood.  Hope to see you in the class!

Here is the link:
https://www.facebook.com/events/763754457073037/

TO your great health (and mine too)-

Health Coach Autumn

13 Perfect Foods For Ideal Health

chestnut

What’s the truth in our foods?   
The truth is the pH level of our body, particularly in our stomach, has an effect on how our body functions. An imbalance can cause many different health issues, leaving the body susceptible to disease and premature aging. Maintaining an alkaline pH in the body is one of the best ways to prevent these problems.

A food’s ability to create an acidic or alkaline condition in the body doesn’t have any connection with the actual pH of the food itself. It’s the effect that it has on the body after it’s eaten that matters.  Who would have thought?!

A high alkaline foods diet refer to those which leave an alkaline residue within the body. Of course, it’s not necessary to give up all acidic foods, but the more alkaline foods you consume, the better your pH will be in the long run.

Here is a list of 13 perfect foods you can consume for maintaining a healthy alkaline level within your body.

  • Olive Oil
  • Flax Seed
  • Quinoa
  • Millet
  • Almonds
  • Chestnuts
  • Lemon Water
  • Herbal Teas
  • Raw Spinach
  • Papaya
  • Apples
  • Blueberries
  • Lime

To your healthy ecosystem (your body!)

Health Coach Autumn

A Few Good Reasons To Drink Wine

wine

I’m in the mood for a little glass of merlot! Why do you ask?  Because when wine is drank in moderation it is actually good for us! A 5 ounce glass of wine daily can reduce your risk of heart disease by increasing your HDL cholesterol (good cholesterol) and lowering your LDL cholesterol (bad cholesterol).  Wine also has one of the earth’s most important natural phenols called resveratrol.  Phenols fight infections by bacteria and fungus, which help protect your immune system and fight off invaders. Lastly wine contains catechins which protect our artery walls.  Now that’s a good reason to drink up!

To our long and great health!

Autumn

How can you benefit your body’s ecosystem?

stomach
Did you know your body’s inner ecosystem is made up of beneficial bacteria, friendly yeast, and even non threatening viruses that naturally live inside your digestive tract? Your inner ecosystem can highly influence your waistline, mood, inflammation and allergies. It is truly the key to a strong immune system and helps your body age slowly and well. A balanced ecosystem & healthy digestive tract are essential for living a longer, healthier life.
How healthy is your ecosystem? And what can you do so that your body can flourish?

In order to keep your ecosystem healthy, immune system strong, and keep yourself in great health you should consume 80% alkaline-forming foods and 20% acid-forming foods. So what does this mean?

The typical American diet is completely acid-forming, rich in acid-forming meat, dairy & highly processed foods. Your body’s pH is 7.35, also known as slightly alkaline. Your body constantly seeks balance and works hard to maintain this healthy neutral alkaline zone. Alkaline-forming foods keep your pH balanced; give your body more energy and boost your immune system.

So which foods are Alkaline-forming foods? Here are a few:

Fruits: Lemon, Lime, Black Currants, Cranberry

Grains: Millet, Quinoa

Root Veggies: Carrots, Garlic, Leek, Onion, Radish, Daikon, Scallions

Veggies: Cucumber, Green Beans, Lettuce, Red Bell Pepper, Spinach, Zucchini, Parsley

Protein Fat: Coconut, Pumpkin Seeds, Sunflower Seeds, Flax Seeds, Avocado

Starchy Veggies: Red Skin Potato, Acorn Squash, Artichoke, English Peas, Butternut and Winter Squash

How many of these foods are you consuming on a regular basis? It’s definitely something to think about!
To your thriving ecosystem and mine,
Health and Lifestyle Coach Autumn

The Skinny on Nut Snacking

walnuts

Are you nuts over nuts like me?  The problem is; fuel filled, protein packed nuts are so good for our bodies, but only in moderation!!  Oh shucks!   Here is what I found out:

A healthy, fuel-filled snack of nuts should only be about 200 calories.  How many nuts is that anyway? 

200 calories of almonds = 29 almonds

200 calories of cashews = 22 cashews

200 calories of walnuts = 8 walnuts

200 calories of pistachios = 62 pistachios

200 calories of peanuts = 22 peanuts

200 calories of pecans = 10 pecans

200 calories of macadamia nuts = 10 macadamia nuts

At least I now know I can still have my favorite snack, if I don’t overdo it.

Happy snacking!

Health Coach Autumn

Two day Extension on 50% OFF Breakthrough Sessions!

breakthrough
Due to the Seahawks Incredible Win today and their 2nd time going to the Super bowl, I’m extending the discounts on my breakthrough sessions an extra two days! You can still purchase a BREAKTHROUGH SESSION with me for the discounted price of $39 until 10:00 pm this Wednesday, January 21st!

JUMP START your year in a healthy way today by signing up for a 1 hour breakthrough session with me!! (Reg. Price is $79) Breakthrough Sessions are conducted over the phone from the comfort of your own home. Breakthrough Session tickets must be used by 6/30/2015.

Here is the link to your breakthrough session ticket:

https://www.eventbrite.com/e/one-hour-breakthrough-session-w-health-coach-tickets-15337400578?utm_campaign=new_event_email&utm_medium=email&utm_source=eb_email&utm_term=viewmyevent_button

Once you purchase your ticket, call (360) 836-4559 to set up your breakthrough session with me!

Let’s breakthrough to a whole new you!

Coach Autumn

Limited Time One Hour Breakthrough Session w/ Health Coach‏!

armsup

It’s annual Health Coach week and for that reason I’m giving a HUGE DISCOUNT on breakthrough sessions for new clients! JUMP START your year in a healthy way today by signing up for a 1 hour breakthrough session with me for only $39!! (Reg. Price is $79) Breakthrough Sessions are conducted over the phone from the comfort of your own home. Deal ends this Monday, January 19, 2015 at 10:00 pm Pacific time. Breakthrough Session tickets must be used by 6/30/2015.

Here is the link to your breakthrough session ticket:

https://www.eventbrite.com/e/one-hour-breakthrough-session-w-health-coach-tickets-15337400578?utm_campaign=new_event_email&utm_medium=email&utm_source=eb_email&utm_term=viewmyevent_button 

Once you purchase your ticket, call (360) 836-4559 to set up your breakthrough session with me!

Let’s breakthrough to a whole new you!

Coach Autumn

Crowdfunding: A Modern Way to Raise Money

crowdfunding

Imagine dreaming up a project that would be funded quickly and easily through crowd donations. Sound too good to be true? It wasn’t for Rick Wiley, owner of Port Townsend’s Wheel-In Motor Movie. On June 8th, 2014, Rick’s dream of a new digital theater system came true when his project was successfully funded through the crowdfunding website, www.kickstarter.com. Rick’s campaign was critical for the survival of the theater; as the conversion to digital cinema for his drive-in was necessary, extremely costly, and could not be funded without assistance.

So exactly what is crowdfunding and how can it be used? Crowdfunding is the practice of funding a project or venture by raising small amounts of money from a large number or people, typically on the internet. Crowdfunding campaigns are funded by the general public, not investors. Each campaign has a set monetary goal and time limit. The beauty of crowdfunding is that it often offers individuals and small businesses a chance at success, by allowing their businesses and projects to be easily showcased and funded by people from all over the world.

There are four basic types of crowdfunding; donation-based, reward-based, equity-based, and debt crowdfunding. In donation-based crowdfunding, individuals donate money or other resources because they support a cause or feel connected to the greater purpose of a campaign. In reward-based crowdfunding, individuals give money to a business in exchange for a reward; typically a product or service that the business provides. With equity-based crowdfunding, a crowd becomes part-owners of the company in which it invests, so they will receive a return on their investment. Debt crowdfunding is the last type; in which a company raises money by borrowing it from the crowd. The business then commits to repay their loan back by a certain time and at a certain interest rate.

Top crowdfunding platforms include http://www.kickstarter.com, www.gofundme.com, www.angel.co, www.lendingclub.com, and www.fundingcircle.com. Each website has slightly different rules and processing fees. If you decide to donate to a crowdfunding campaign, do your homework since there are many crowdfunding sites scams. If a campaign has few supporters, unrealistic fundraising goals, botched photos, or vague fundraising details, it could be a fraud. Additionally, beware of crowdfunding websites that claim they are “100% free.” They charge donors fees instead of you.

How can crowdfunding help you accomplish your dreams, purpose or destiny?  I would love to hear your thoughts!

Stay tuned to my blog to find out how I’ll be using crowdfunding!

In good health and extreme happiness,

Health Coach Autumn

Embracing New Beginnings

path 1

“It only takes one idea, one second in time, one friend, one dream, one leap of faith, to change everything, forever.”            -Anonymous

In the movie Stranger than Fiction, the main character Harold Crick, does the same thing, at the same time, every day. His daily routine revolves around the tick of his wristwatch, thus making his life extremely dull and predictable. But one day his watch stops and his life is forever changed. Being thrown into a world of uncertainty, Harold finds difficulty in adapting to the world around him until he consciously chooses to start embracing his new life.

Do you ever feel like Harold Crick? Are you fearful of stepping outside your comfort zone? Do you struggle with change? Often, the scariest part of beginning again is the transition zone that occurs between ending one thing and starting another. We make excuses and do whatever we can to avoid the pain of this fearful place. However, the state of transition allows us to evolve from within while making peace with the past and allowing the uncertainty of the future. It is truly the place where the most personal growth and transformation occur. Transition zones can be terrifying, but they can also be the most passionate and enlightening moments of our lives.

Starting again doesn’t have to be scary; beginnings can be exhilarating and freeing. With change come opportunities and the chance to see things from a different perspective. Beginnings give insight to our lives so we can see what is truly fulfilling us and what is not. The great perfection in beginning again, is that whatever happens next, you’ll be stronger, wiser, and richer for it. Remember, every day is a chance for a new beginning. You are an eternal being and whatever you have once dreamed… the universe still dreams for you.

May 2015 be your best year yet!

Health Coach Autumn

*no cost health and lifestyle consultations available with me at http://www.pacificnorthwesthealth.com

How to Stay Healthy While Traveling

plane

by Autumn Pappas, Contributing Writer

Keeping your immune system in tip-top shape while you travel starts with being well-prepared. Here are some tips on how to stay healthy while traveling this holiday season!

Get quality sleep and enough of it, especially the night before you leave on a vacation. Know how much sleep you need to stay healthy and what you need with you to get the best sleep possible. You often cannot choose what kind of bed or mattress you will sleep on; but you can bring other things with you such as a sleep mask, favorite pillow, comfy pajamas, or a meditation tape to help you sleep more soundly. Also, if at all possible, adjust the room temperature so it is right for you.

Stay hydrated before and during your flight by drinking water. Pressurized cabins dry out our mucus membranes, which in turn makes it more difficult for us to release toxins from our bodies. Pack your own blanket and pillow to avoid getting any germs from a previous passenger. Additionally, eat a healthy meal before you fly out.

De-stress each day while away whenever possible. Take a walk, stick your toes in the sand, read a book, or listen to a meditation tape. Notice when you feel stressed while traveling and choose effective ways to relieve your stress.

Bring healthy snacks, supplements and superfoods with you. Airlines and hotels typically have unhealthy snacks, and grocery stores are often not convenient to get to. Pack nuts, fruits, or trail mix for a quick on-the-go snack. Goji Berries are the perfect superfood to take on a trip! They are light, travel well, and are loaded with nutrients and vitamins.

Lastly, stay active while away to keep your immune system strong. Use the stairs, participate in your local exercise classes, or use your hotel’s gym if possible. Many vacation destinations also have bikes for rent.

Be happy, be healthy, be well!

Health Coach Autumn (sign up for a free consultation with me at http://www.pacificnorthwesthealth.com)

5 Signs Your Hormones Are Out of Whack!

cry

Hello Happy Healthy Followers! This is a great article by Dr. Sara Gottfried, so I am reposting it in hopes it will give you some insight to the answers you may be looking for:

5 Signs Your Hormones Are Out Of Whack + How To Balance Them

By Dr. Sara Gottfried

Something’s just not right. You’re eating more, sleeping less, feeling frazzled, and stress has become your default mode — even when life is A-OK. You just don’t feel at home in your body the way you used to.

Sound familiar?

Most of the women in my practice have similar complaints, and while the symptoms may vary, a common denominator exists: hormone imbalance.

Hormonal imbalance tends to show up as women age, but factors relating to our modern world — environmental pollution, chemicals in our food, synthetic estrogens in our beauty products — leave women of all ages vulnerable to hormonal chaos.

The tricky thing about hormonal imbalance is that it often sneaks around in the background, wreaking havoc on your health, before you even know it’s there. Worse yet, doctors may dismiss your symptoms or attribute them to something else entirely.

So how do you know if you have a hormonal imbalance? Without a few basic tests, you can’t be sure. But the following signs may be a fairly good indication that something isn’t right, and your hormones could use some help:

  1. You’re wired — and tired.

Does it feel like you vacillate between periods of being high strung and completely exhausted?

I call this being “wired and tired,” and we have the stress hormone cortisol to blame for that. Chronic stress results in high cortisol levels, which then cause what I call the three F’s: fat, frazzled and frumpy. Fluctuating cortisol levels tax your adrenals and put you on a roller coaster ride of feeling wound up but exhausted at the same time. And when your adrenals have had enough? They quit. You feel lethargic, heavy, foggy and maybe even a little depressed.

  1. Your libido has gone missing.

Did you know that about 70 percent of low libido is hormonal? So let’s stop the blaming and shaming here — for women, not wanting to get frisky is very often more than just a psychological problem.

In most cases, estrogen dominance or low estrogen can be blamed, but your thyroid health and cortisol levels can also play a role. Add to that high stress, burning the candle at both ends and poor sleep, and sex is probably the last thing on your mind.

  1. You have crazy cravings.

Women may be hard-wired to need chocolate, but if you find yourself ravenous on a consistent basis, your hormones could be to blame. High cortisol or insulin, for instance, can cause those intense urges for sugar or wine, while adrenal dysregulation can lead to electrolyte imbalances that make you reach for salty snacks.

  1. You can’t lose the weight.

Your hormones run the show when it comes to your metabolism. Stubborn excess weight that just won’t go away — no matter how many spin classes you’re doing — is often rooted in hormonal imbalance that causes fat storage, especially around the midsection. Many women I treat are stunned when they realize they don’t have to kill themselves exercising; it’s simply a matter of finding hormonal harmony and adopting the right lifestyle and dietary habits.

  1. Your moods are like a roller coaster ride.

We’re taught from a young age that mood swings are just part of our monthly cycle. And while this is partially true, women with balanced hormones don’t experience the extreme highs and lows of PMS. And yes — you can even navigate the menopause years without going crazy! If your mood issues haven’t improved with drugs or therapy, it might be time to look at how your hormones are crashing the party.

3 Tips to Reverse the Damage (Naturally)

While I recommend partnering with a doctor and ordering some basic tests, you can also start balancing your hormones naturally right now. Here are three tips:

  1. Snooze better.

There’s probably nothing that will help your hormones more than making quality sleep a priority. Bedtime should be a sacred ritual that calms and soothes you: Take a relaxing bath, turn off electronics at least two hours before you go to sleep and make sure your thermostat is set to about 65 degrees or cooler.

  1. Go gluten-free.

Gluten intolerance is a very real problem that doesn’t just affect people with celiac disease. It’s been linked to estrogen imbalances, menstrual disorders and diminished ovarian reserve. I tell all of my patients to cut out or minimize gluten and opt for whole grains like brown rice or quinoa instead.

  1. Stress less.

Stress is like pouring gasoline on an already roaring hormonal fire. It raises cortisol levels, taxes the adrenals and zaps you of energy, joy and a healthy libido. No more excuses — adopt a consistent practice of stress-busting activities: yoga, meditation, massage, walking in nature or whatever other activities mellow your mood.

Source: http://www.mindbodygreen.com/0-14627/5-signs-your-hormones-are-out-of-whack-how-to-balance-them.html

Be happy, Be healthy!

Health Coach Autumn

Try Out This Summer’s Hottest Activity!

paddleboard

Paddleboarding: This Summer’s Hottest Activity!

by Autumn Pappas, Board Certified Health and Lifestyle Coach

“Water provides the fountain of youth, better skin, less cravings, more energy, better digestion, less headaches, a higher metabolism, better mood, and an ability to concentrate more; and that’s just from drinking it. Getting out and playing in a big ol’ body of it is a whole other ballgame.” -Anonymous

It’s hard to pinpoint when the sport of paddleboarding really began, but it undeniably has roots dating back thousands of years. Ancient cultures from South America to Africa used boards with a long stick to fish, travel, ride waves and even engage in war. The modern form of Stand Up Paddling, also known as SUP, has Polynesian ancestry and began in the 1950’s. Surf instructors and photographers would take paddles and stand on their boards to get a better view of surfers and incoming swells. Paddleboarding remained primarily a Hawaiian sport until 2004, when Vietnam vet Rick Thomas brought one back to California. The sport quickly caught on in the U.S., and then the influence circled the globe.

Stand up paddling requires a combination of strength and balance, but is also quite simple to do.  It provides a full-body workout like swimming while targeting the core muscles. The intensity of the workout depends on many factors; the current, amount of waves, your effort and the environment all play roles. Light, recreational paddleboarding burns around 250 calories an hour; while more intense paddleboarding burns about 500. The sport has gotten great praise for its ability to calm the spirit, ease the mind and combat stress.

Paddle On!

Health Coach Autumn (Want to be the healthiest happiest person you know? Sign up for a free 45 minute health consultation with me at http://www.pacificnorthwesthealth.com)

My article was just published in the Sept. Issue of the Port Ludlow Voice 🙂