Mushrooms Each Day Keep The Doctor Away

mushroom 2

Did you know that mushrooms are one of the best foods you can eat to boost your immune system?

Mushrooms travel through your body and activate your body’s natural defenses to fight cancer cells.  They also prevent abnormal cells from obtaining the blood they need to replicate and grow.

Mushrooms are natural angiogenesis inhibitors, meaning they not only fight cancer, they fight fat too.  What a deal!  Other great angiogenesis inhibitors include onions, garlic, soy, cinnamon, berries and tea.

Want to fight breast cancer?  Eat mushrooms!  Eating just 10 grams of mushrooms each day reduces your breast cancer risk by 64%. Add green veggies and green tea to that number and you’ll reduce your risk of breast cancer by 89%!  WOW!

Have you ever tried a chanterelle or a shiitake? 

How about a white stuffing or a reishi?    Mix It up!  

Happy mushroom eating to you!  And me!

To your health!

Autumn (check me out at


How to Significantly Lower Your Risk of A Heart Attack and Type 2 Diabetes


I heard a great speech by Dr. Walter Willet while studying health and nutrition at the Institute for Integrative Nutrition. He discussed two very important epidemics plaguing our world– Coronary Heart Disease and Type 2 Diabetes.  Here is something important he discussed that caught my attention:

How can you significantly lower your risk of coronary heart disease and type 2 diabetes?

1.  Don’t smoke

2.  Have a Body Mass Index (BMI) of less than 25.

3.  Exercise moderately to vigorously for 30 minutes or more a day.  Brisk walking is considered moderate exercise.

4.  Stick to A Good Diet.  Eat fiber and fish.  Consume folate rich foods such as dark leafy greens, sunflower seeds, asparagus and beans.  Stay away from trans fats and foods that have a high glycemic load like pasta, breads, sugary cereals and potatoes.

5. Drink at least 5 grams of alcohol per day; but drink in moderation.  (Now that’s something to smile about)  Bring me a glass of red wine please!  (it’s full of antioxidants!)

Following these 5 rules will reduce your chance of coronary heart disease by 82% and Type 2 Diabetes by 92%!

Those are some odds I like!  I hope you will think about taking these suggestions into consideration!

To your health!

Autumn (check me out at

Quinoa: The “Superseed” for a Super Body!

quinoa crop Quinoa Crop

Quinoa: The “Superseed” for a Super Body!

Ever get tired of eating the same old foods and want to add something new, delicious and healthy to your diet? Protein packed quinoa (KEEN-wah) is an ancient vegetable seed that was discovered by the Incas thousands of years ago and was highly valued by their civilization. It was used in many of their traditional dishes since it was grain-like, easy to cook and loaded with healthy nutrients.

This amazing “superseed” provides so many wonderful benefits for the body. It acts as a protein powerhouse with nine grams of protein per cup. It is rich in iron, fiber, magnesium, riboflavin, calcium, potassium and antioxidants. It even contains eight essential amino acids! Furthermore, it acts as a prebiotic because it detoxifies the intestinal tract and promotes healthy gut bacteria. Having healthy bacteria in your gut is important for good absorption of nutrients, proper digestion and your immune system.

Quinoa has a low glycemic index; which assists the body in many ways. It promotes weight loss by digesting slowly in the stomach which leaves it feeling fuller longer. This yummy food keeps energy levels constant and cravings curbed since it prevents a spike in blood-glucose levels. Quinoa also protects the body’s precious arteries and blood vessels.

The flavor of quinoa is subtle and slightly nutty. It has the same look, feel and texture as couscous. It can be used as a side dish, a noodle substitute, stuffing or pilaf.  Additionally, it goes great in soups and stews. Quinoa is a perfect substitution food for our ever growing population of people with gluten sensitivities and intolerances since it is gluten free. This powerful and delicious food can be found at a local Co-op market, Costco or online.

*This article was written by me, and published in the January 2013 issue of the Voice.

To your health!

Autumn (check me out at

Want to listen to the most relaxing song ever recorded?

meditation   The song is called “Weightless” and is by Marconi Union.  Check it out!

On October 16th 2011, Marconi Union created an eight minute track, ‘Weightless’ in collaboration with the British Academy of Sound Therapy. In a scientific study commisioned by the Radox, it was labelled as the “most relaxing song ever”. According to scientists at the renowned Mindlab institution it induced a 65 per cent reduction in overall anxiety and brought test subjects resting pulse rates to a level 35 per cent lower than their usual resting rates. The song features guitar, piano and manipulated field recordings. It is punctuated throughout by low tones that supposedly induce a trance-like state. This propelled the band into the media spotlight and news reports, and was reported in newspapers worldwide.

* This article found on

To your health!

Autumn (check me out at

Our Brilliant Bodies!

skating    stretching

by Autumn Pappas

We all began somewhere; in fact every human spent half an hour as a single cell.  After three weeks in the womb we were only the size of a grain of salt; and at nine weeks we were merely proportionate to a grape. Nonetheless we grew, and developed essential organs, body parts and a super-intelligent brain along the way.  Our eyes and ears formed, as did our hands and feet, and when everything was said and done we became the most well-designed, highly articulated, intricate and ingenious beings to ever have been created.

Lucky for us, we became the recipient of many amazing biological systems during our development. Our muscular system provides movement so we can play sports, ride a bike or walk a trail. We can digest and process food and turn it into energy thanks to our digestive system.  Our hard working circulatory system pumps 2,000 gallons of blood through 60,000 miles of blood vessels every day. We collect, process and transfer information from our brain, spinal cord and nerves because of our extensive nervous system.  Let’s not forget our respiratory system either, which allows us to breathe 3,000 gallons of air each day. That’s breathtaking, literally!

Along with our well-crafted biological systems, we received five incredible senses. Our nose can remember tens of thousands of different scents. Beautiful sounds, music and our loved ones voices can be heard through our gifted ears. We have eyes that house seven million cones just to help us see colors in nature and the details of our surroundings.  Our mouths are home to thousands of taste buds so we can enjoy all the wonderful foods our earth provides.  We can feel the warmth of the sunshine, the blow of a gentle breeze and the embrace of a hug through our magnificent sense of touch.

Think of how brilliant our bodies truly are.  They run on auto pilot, with all of our systems working in synch so our hearts never skip a beat nor do our lungs forget to breathe.  Every second, there are millions of corrections being made in our cells to ensure our survival. Let’s be kind to our bodies since they do so much for us. We need fresh air, lots of water and nutritious food to run effectively.  Get enough sunshine, quality sleep and exercise. As Jim Rohn says, “Take care of your body. It’s the only place you have to live.”

* My article was published in the May 2013 issue of the magazine, The Voice.

To your health!

Autumn (check me out at

What are the healthiest yogurts to buy?


Greek Yogurt Cheat Sheet

(This Article is from

Overwhelmed by the multitude of yogurt options? Use this cheat sheet to find the healthiest yogurt that will satisfy your taste buds and dietary needs.

Full of protein, calcium and healthy bacteria that’s good for your digestion and immune system, Greek yogurt has recently enjoyed a burst of popularity. It’s a great snack, especially if you’re looking to slim down. Not only does this yogurt make you feel full, some studies have shown that diets that include several servings of Greek yogurt a day may aid weight loss and trim waistlines.

While Greek yogurt used to be hard to find, supermarket shelves are now stocked with row upon row of different brands and flavors. If all these options make you feel overwhelmed, never fear – we at The Dr. Oz Show took a look at a variety of popular Greek yogurts that are among the healthiest and tastiest options out there. Use this cheat sheet to pick the best yogurt for you:

Low Sugar Content (Per Serving Size)
If you check out the label, you might be surprised to find that some yogurt varieties contain more sugar than two donuts! And, many yogurts that claim to be “low sugar” are packed instead with artificial sweeteners. Though plain yogurts usually have less sugar than flavored ones, we know that many people prefer flavored yogurt. With that in mind, here are two of the best flavored yogurts that don’t contain artificial sweeteners and won’t put you into a sugar coma:

  1. Stoneyfield Greek vanilla: 12 g of sugar
  2. Yoplait Greek blueberry blend: 18 g of sugar

High Protein Content (Per Serving Size) Stay alert and full, and support healthy muscles with a good dose of protein in the mornings. Each of these two yogurts contains almost as much protein as three ounces of lean meat:

  1. Fage 2% plain: 20 g protein
  2. Oikos traditional plain: 20 g protein

Healthiest Bacteria Any refrigerated product legally called “yogurt” must be produced by culturing dairy ingredients with a bacterial culture. These good bacteria can take up residence in your digestive tract, supporting good digestion and immune function by keeping bad bacteria in check. The bacteria are also responsible for making yogurt safe to eat for people with lactose intolerance. Refrigerated yogurts that bear a Live & Active Culture (LAC) seal contain at least 100 million bacterial cultures per gram at the time of manufacture. Here are two yogurts that are LAC and Oz-approved:

  1. Chobani 2% strawberry banana: Cultures contained include S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus and L. Casei
  2. Oikos traditional plain: Cultures contained include L. Bulgaricus and S. Thermophilus

To your health!

Autumn (check me out at

How can your personal food policy help you lose weight and get healthier?


Do you only eat sweets at night?  Do you only diet in the summertime?  Do you fast for lent?

WE all have our own food policy, even if we don’t know it.  

Do you only eat unprocessed foods?  Do you only eat raw foods?  Do you only drink sodas on holidays? Maybe you drink sodas every day, and eat processed, cooked foods.  Maybe you start your day off with 2 chocolate donuts every morning.  Maybe you don’t.  Whatever it is, it’s your own personal policy.

Changing your personal food policy is an easy way for constant dieters to break the cycle.  How many times have you started a diet and then 2, 3, 6, or 8 weeks later fell off the wagon?  It’s because stopping anything cold turkey is really hard.  Cutting calories or carbs all the sudden is really difficult. 

What if you decided to eat healthy until 6 or 7pm and then you could have whatever you wanted after that?

What if you decided that on Mondays, Tuesdays, and Wednesdays you could only drink water?

What if you decided that you could only have processed foods on the weekends?

What if you decided that you were going to eat clean all week long?

I hope this will help you if you are having trouble on diets.  Even a 10% change to healthier food and beverages will make a difference in your health.  Think about it.  It could be the change or option you’ve been looking for! 

To your health!

Autumn (check me out at

P.S.  Radishes are great for weight loss.  They grab fat as they move through the body and flush it out through your colon!

Is Spontaneous Healing possible?


Yes!  Yes!  Yes!

What is Spontaneous Healing?

Spontaneous healing, or what I like to call self-induced healing, is an unexpected cure or improvement from a health condition, disease, cancer or health problem that appeared to be getting worse.  Spontaneous healing is sometimes also called spontaneous remission or spontaneous regression.

Studies have shown that people who have been spontaneously healed have believed or experienced one or more of the following and it has made their spontaneous healing possible:

1. The person believes that humans have the potential to be spontaneously healed.

2. The person believes in their own potential to be spontaneously healed.

3. The person had a transformative spiritual experience.

If you truly believe you will get healed and take steps toward that healing process, spontaneous healing is possible!

I hope you are not only loving others but also loving yourself today.

To your health, happiness and bright future!

Autumn (check me out at

Want to See What a Real Woman Would Look Like As A Barbie?

barbie       * This Article Courtesy of CinemaBlend.Com

Artist Creates A Barbie Doll With

The Proportions Of A Real Woman

Limited edition Barbies shaped like famous celebrities have popped up every now and again. Over the past couple of years, pop singers Katy Perry and Nicki Minaj have been turned into dolls for charity. Additionally, Khloe, Kim and Kourtney Kardashian put together miniaturized, limited edition versions of themselves, hoping they’d sell like hotcakes. In each of these instances, the Barbies were an idealized version of the women’s actual bodies. What would happen if a Barbie doll was actually made in the image of real young woman?

Artist Nickolay Lamm sought to find out, using a 3D printed model to create an image of the average 19-year-old woman. In a blog post, the artist sought to determine what the average 19-year-old girl looks like via measurements taken for the Center for Disease and Control. The result is a Barbie with a thicker waist, shorter legs, a larger bottom, and a much less creepy face.

If you are wondering how a white, 3D printed image began to resemble the real-life Barbie Lamm compared his version to, Photoshop is the culprit. Lamm would like to eventually put together a real-life version of the correctly proportioned doll, but according to the Los Angeles Times, the 24-year-old would have to rebrand the doll and make it look different so that “Mattel doesn’t sue (him) for a million dollars.” The young man says he would like to go to Kickstarter to get his idea off of the ground.

The news comes just a few weeks after Demi Lovato was all up in arms about how Barbie dolls are unrealistic and would teeter over if they were real-life individuals. The pop singer took to Twitter to state there is nothing more she would like in her life than a Barbie doll based on her own image. Just a few weeks later, Lamm’s doll surfaced in her life, and she’s been busy tweeting up a storm regarding the newer, realistic version of the doll.

Some people would seemingly welcome the change to Barbie’s proportions, while others just see her as a doll, an iconic toy that has changed very little over the years. The real question is whether the average consumer would rather invest in an average looking doll. Let us know which version you think looks more appealing in the comments, below.

If you want to check out Lamm’s doll from every angle, head over to the artist’s site.

I thought this was an interesting article and photo that depicted what a real woman looks like as a fantasy character.  I much rather prefer the natural and real-life Barbie! She’s a beauty!

To your health and happiness!

Autumn (check me out at

Brownies with Cookie Dough Frosting– The Healthy Way!

 Quinoa-Bronies   Recipe courtesy of


Quinoa Brownies with Cookie Dough Frosting

Makes 16 Brownies


  • 1 Cup Cooked Quinoa
  • 2 Packets Truvia (or Stevia of Choice)
  • 1/4 Cup Cocoa
  • 1/4 Cup Unsweetened Almond Milk
  • 3 Tbsp Plain Pumpkin Puree
  • 2 Eggs (or 1/4 Cup Ground Flax, 2 Tbsp Water and 2 Tbsp Nut Butter)
  • 1 Tbsp Vanilla
  • 2 Tbsp Agave (or Honey/Stevia)
  • 1/8 Tsp Baking Soda
  • 1/4 Cup Dark Chocolate Chips


  1. Place all ingredients (excluding the dark chocolate chips) into the food processor and blend until smooth.
  2. Pre-heat your oven to 375 F.
  3. Stir chocolate chips into pureed batter.
  4. Grease your 8×8 baking dish.
  5. Spread batter evenly into pan.
  6. Bake for 19-22 minutes.
  7. Remove brownies from oven and let set for 5-10 minutes before moving to a cooling rack.
  8. Let cool and cut into bars.
  9. Right before serving frost these brownies with the cookie dough icing found below.

DAMY Members – 3 frosted brownies are a treat.

Cookie Dough Frosting


  • 1 1/2 Cups Chickpeas (Drained and Rinsed)
  • 1/4 Cup Cashew Butter
  • 1/4 Cup Unsweetened Almond Milk
  • 1/4 Cup Agave (Honey or Stevia)
  • 2 Packets of Truvia (or Stevia of choice)
  • 3 Tbsp Flax Meal (Ground Flax)
  • 1 Tbsp Vanilla Extract
  • Dash of Salt
  • 1/8 Tsp Baking Soda
  • 1/3 Cup Dark Chocolate Chips (or Carob)


  1. Place all ingredients (excluding the chocolate chips) in your food processor and blend until perfectly smooth.
  2. Scoop into a bowl (or onto your brownies) and stir-in chocolate chips.
  3. Serve!

DAMY Members – 1/3 Cup is a healthy treat option.

Help! My food cravings are driving me crazy!


Are you suffering from weight gain, acne, low energy, depression or mood swings?  Your cravings could be the cause!!  

Here’s what happened to me when I used to have cravings:

I would have a craving.   I’d decide to “feed my craving.”   After indulging on way too much ice cream and chocolate chip cookies, my stomach would be bloated and achy.  I’d be over- stuffed and feeling sluggish.  That night I wouldn’t sleep well and the next day it will show up in my all too snug jeans.

I was so tired of living that way.  I bet you are too.  It doesn’t have to be like this.

There are many sources of cravings, from lack of water to hormones changes.  Cravings can make us overeat, binge eat and eat junk food among other things.

Here are some questions to ask yourself when you are having a craving:

– Are you dissatisfied with an area of your life? For instance, your career, your relationship, your spiritual practice or your finances?  Being stressed, bored, unhappy, angry, uninspired, and a whole other range of emotions can cause emotional eating.

– Are you filling a void?  Is there an area in your life that feels incomplete or hurts?  Are you filling that space up with food?

– Do you have a yin / yang imbalance in your body?  This simply means: Did you eat too many sugary foods and not enough salt?  Did you eat too many raw foods and not enough cooked foods?  There are many kinds of yin / yang imbalances in the body that can occur.

– Are you craving a family dish because it’s part of a tradition?  Can you make a healthier version of this same dish?

I know this will get you started on deconstructing your cravings.   Check out my other blog post ” The Hidden Source of Cravings” for more information!

To your health!

Autumn (check me out at

3 Things You Should Give Up So You Can Become Happier!

girl smile

What’s holding you back from being happier than you could be?  What would it be like to not feel sad?  How would your life change?

Here are some things that you can give up, so you have more room for happiness in your life!

1.  Give up Fear

Fear is only a mirage, an illusion.  It doesn’t exist anywhere but in the realm of your mind where you created it.  How many of us have not acted upon things because we were afraid of the word, “No?”  When you get comfortable with the word No, you get comfortable asking for anything you want in life.

What about fear of the unknown?  All you simply ever will know is what this very second holds.  Things are ever-changing and there is no way we can freeze time.  Find a way to get comfortable with change and it will set you free.  Daily Gratitude journals are a great way to start.

Just remember, the only fear you have it the fear you’ve created.  I say, “Feel the Fear…and Do it Anyway!”

2. Give Up your Self-Sabotaging Talk

There are so many things we beat ourselves up about–some we can change and some we can’t.  What you believe to be true of yourself, will be true…until you stop believing it will be.  Ask yourself, “How am I serving myself by believing this quality, characteristic, or idea about myself?”  I doubt your self-sabotaging talk is working for you in your life, and it’s time to take a real step towards getting rid of it.  You are beautiful, smart, confident, and can do anything you set your mind to.  Now it’s time to go out there and live your best life!

3.  Give Up the Past

Are you still telling yourself the same old story?   If you dreaded the past, thank heavens it’s the present.  It’s time to move forward.  The present moment is all we will ever have.

If you’re longing for you past, it’s ok.  Life is a journey, not a destination.  The past was part of the happiness of your journey and now you it’s time to move forward towards your bright and cheerful future.

I hope you are feeling happy today!   You deserve it.  To your health and happiness!

Autumn (check me out at

How Important is it to buy Organic?

veggies 2

All food used to be organic– grown without herbicides, hormones, chemical fertilizers and synthetic pesticides. Although, when large-scale farming began in the 1940’s this all changed.  Large scale farming worked against the earth’s natural cycles; therefore farmers had to rely on chemicals to produce large quantities of crops. Over the years the bombardment of chemicals into our food supply has not only made our soil and crops extremely nutrient deficient, but has also polluted our bodies and weakened our immune systems.

How important is it to eat organic foods? According to the Journal of Agriculture and Food Chemistry, organic fruits and vegetables contain 50-60% higher levels of cancer-fighting antioxidants than non-organic. Organic foods have more nutrients, taste better, meet stringent standards and are free of genetically modified organisms (GMOs). Organic meat and dairy products are free of antibiotics, hormones and pesticides. Livestock is given organic feed, clean housing facilities, has access to the outdoors and rotated grazing areas. Additionally, organic farming works in synch with our earth and is considered a long-term sustainable method of farming.

Every year, the Environmental Working Group (EWG) ranks produce, according to its levels of pesticide residues, based on the results of thousands of tests. The produce we consume that has the most pesticides residues is labeled the Dirty Dozen, while the Clean Fifteen refers to the produce we consume with the lowest levels of pesticide residues. According to the 2013 list, the Dirty Dozen are apples, celery, strawberries, peaches, spinach, imported nectarines, grapes, sweet bell peppers, potatoes, hot peppers, cucumbers and cherry tomatoes. The EWG added summer squash, kale and collard greens to this list also this year. The Clean Fifteen are onions, sweet corn, pineapples, avocados, asparagus, frozen sweet peas, mangos, eggplant, cantaloupe, kiwi, cabbage, papayas, sweet potatoes, grapefruit and mushrooms. Simply stated, try to buy the organic version of the produce listed on the Dirty Dozen list. If you are going to buy any non-organic produce, stick to the Clean Fifteen list. Always remember to rinse all your fruits and vegetables; it does not eliminate pesticides but it does reduce them.

It is also extremely important to understand labels when buying organic products. Single-ingredient products, like fruits and vegetables, may be labeled organic if they meet the USDA standards. Multi-ingredient products labeled “100% Organic” are truly all organic, but products that just say “Organic” can contain 5% or lower non-organic ingredients. The two best labels to look for on meat packaging are “USDA Organic/Certified Organic” and “American Grassfed Certified”. The term American Grassfed Certified means that livestock are only fed grass or hay. Cattle tend to be healthier and leaner when they eat this way, since it is a part of their natural livelihood. Grassfed beef has more healthy Omega-3 fatty acids as well. Other labels such as “natural”, “free range,” “antibiotic free” and “no hormones added” can imply things that are not always the case.

To your Health!

Autumn (check me out at

Fighting the Good Fight for Our Health

chalkboard sign 4

“In life you are going to face challenges–but you are not going to be defined by those challenges.  You are going to be defined by what you choose to do when faced with them.”

“Every single one of us is fighting for good health.  The health of our bodies, our families, our communities and our environment.  It is my honor to be there with you, defining ourselves in a fight for good health.”

– Both quotes by Terry Walters, Health and Nutrition Author