Are you getting the most you can out of seeing your doctor?


I can’t tell you how many times I’ve been to the doctor… but let’s just say I’m somewhat of an expert now.  After years of seeing docs on a weekly basis, I’ve learned how to pin point the ones that are there to help me and the others who really aren’t. 

Doctors visits aren’t cheap, even with insurance.  Appointment space is limited and visits are short.  This is why I want to make sure you, as well as everyone else, are getting the most out of your doctor’s visits!  Here are some great tips on how to make your doctor’s visits as valuable as you can:

What to prepare for your appointment:

-Write down a list of symptoms you are having (If you have a health concern or problem) and how frequently you are having them

-Write down any questions you will want to ask your doctor

-Have a list of the medications and supplements you take and their doses (especially any new ones)

-Know all you can about shots (flu shots, tetanus shots, and other shots).  Some shots need to be updated every so often and your doctor will ask you on the spot If you want a particular shot.  They may even administer them that day.  Know what they are and the side effects before you say yes.

Here are a couple questions you should be asking yourself after your appointment:

-Do you trust your Doctor?

-Did you have adequate time to explain your concerns?

-Did your Doctor listen to you attentively?

-Are you comfortable asking your doctor questions?

-Are  you comfortable with your doctor?

-Do you feel your doctor has your best interest in mind?

-Do you feel like you were listened to in a non-judgemental way?

-Did your Doctor give you more than one option of how to treat a particular problem?

-Did your Doctor offer any natural solutions to healing a problem or issues (through diet, exercise, herbs, or natural products)?

Our health is so important.  Our doctors should think so too.  Make sure you are seeing a health practitioner you feel is the right fit for you and wants to help you be the healthiest you can be. 

Health coaches are great advocates for their patients health and are fabulous at putting the “pieces of the puzzle together.”  They assist their patients in finding natural cures to ailments, help them in choosing the right kind of foods to eat, and counsel patients on health, relationships, career, exercise and spirituality.  They are great at referring patients to the right kind of doctor’s when a medication should be prescribed.  Health Coaches go to bat for their patients and their patient’s health.

I am so lucky to be a health coach myself.  If you would like a free consultation with me, go to my website, and click on the connect link and then the free consultation link.

I want the best for you!  To your health!

Autumn (check me out at

How to Strengthen Your Immune System While You Shower

cold shower

Use Lye-Free Soap!

Traditional Soaps are made with lye, a very alkaline substance.  Our skin must have an acidic environment in order for our natural immune defense to survive. When we use lye soap, our immune defense gets washed away and has to be rebuilt.  Furthermore, lye is somewhat toxic to our bodies.

You can use soap with lye to wash your hands, bottom, groin area and armpits but you shouldn’t cover yourself head to toe in it.  I suggest using lye-free soap for the other areas!

Lye-free soaps can be found at health food stores in the beauty section and also online!

To your amazing immune system!

Health Coach Autumn (

My Journey from Depression and Anxiety to Happiness and Health


Five years ago, at the height of my health problems, I moved from my busy city life in Florida all the way across the country to a little town on the edge of the Olympic National Forest in Washington State. (Population year round 1500)  Into the woods I went…. away from my job, my friends, my boyfriend, my hobbies… my livelihood.

I had become very ill and could not work any longer. I moved in the hopes that with the help of alternative medicine and my family in Washington State; I could cure my body and become healthy again.

Two weeks into my move I awoke one day to see a family of deer hanging out in my new backyard, eating away at the plants and bushes like there wasn’t a threat in sight.  I listened and couldn’t hear a single sound at all, inside or outside.  The sky looked dark and grey.  This was Washington State after all.  As I lay in bed, I could feel how terrible my sick, exhausted and toxic body felt.  It was in that moment I realized the weight of my decision.

I had picked up my whole life and moved to the middle of nowhere, USA.  Furthermore, I was 27 and living in a community where the average age was 65.  Suddenly, there I was, without a job, without any friends, and with a whole load of health issues that I had no clue where to begin to fix.

What was I to do?  What was my purpose now? Why was I so sick?  Through the years I hadn’t treated my body nearly as bad as most of the people my age.  Why me?

I became depressed.  I became fearful, angry and stressed. I felt like a failure. My health problems got worse.  I felt misunderstood.  Alienated.  Anxious. In fact I was so anxious it took me days to get the courage to do simple tasks, like go to the grocery store.  Every hour of the day became a struggle.  I had moved into a home with a very uncomfortable situation going on.  I became more anxious at home than ever.  To add to everything, my Aunt, Uncle and Grandmother unexpectedly passed away.  My life felt like a pit and I was at the bottom of it.

I decided to take some time and do some soul-searching.  I watched, read, and listened to everything I could to lift my spirits.  I looked for signs from the universe–signs that told me I was on the right path.  I took every medical test, tried every treatment and diet, and saw every doctor I could.  I went outside to exercise, get fresh air and be around nature whenever possible.  I called my friends whom I felt closest too, as hard as it was. I sent cards to those I could not bear to call.  I joined classes for families and friends of addicts.  I joined a meditation class, and started to work on two local committees as a volunteer.  I tried my best to attempt things that scared the living —- out of me.

I would be lying if I said my life changed overnight.  It didn’t.  Although, with time things did start to change.  Step by step I became less afraid, less depressed, less fearful of my life.  My anxiety and shame began to lift.  I brought gratuity and spirituality into my life.  I looked for the “blue skies” in everything.  Slowly but surely I became a happier and happier person. My health even began to prosper!

I stumbled across the Institute for Integrative Nutrition online and decided to sign up.  I than became more excited and hopeful about my future than ever.  On the first day of class, my gut told me my life was going to change forever.

Today, I am a new person.  I am the healthier and happier version of myself.  I continually try to align with my purpose–to inspire, to motivate, to heal, to lead–and to become the best version of myself I can, in every single area of my life.

During my journey I found that one of the tragic ironies of modern-day life is that so many of us feel isolated from each other, by the very same feelings that we all have in common:  Failure. Procrastination. Stress. Anger. Hurt. Anxiety. Depression. Guilt. Shame. Unworthiness. Helplessness. Fear.

We must learn to become larger than our anxiety, fear and shame. We must learn to share with those we trust about how we are feeling. They surely have felt the way we do at sometime in their life.  WE must want to show up– to speak, to act, to learn, to dance, to discover, to dare, to invent, to express, to create, to live!!

We must also continually search for our purpose. You know, that thing in your heart of hearts that you know that you were put on this earth to do.  I  know you know what it is in your gut, your heart and your head.  Stop denying your soul what it truly is here to do.

With that I must say, “Feel the fear, and Do it Anyway!” and also, what is that thing in your heart of hearts that you know you were put here to accomplish?  

Be happy, Be healthy. be well!

Health Coach Autumn

How to Make a Healthy Homemade Shamrock Shake!

Go Green! Try this Protein-packed shake for breakfast this morning!  
Healthy Homemade Shamrock Shake
Prep Time: 2 mins, Total time: 2 mins
1 cup vanilla non-fat Greek yogurt

2 scoops vanilla protein powder (optional)

1 banana

2 handfuls organic baby spinach leaves

1 cup unsweetened vanilla almond milk

1 Tbsp agave nectar

2 drops peppermint extract

5 ice cubes

Combine all ingredients in a blender. Blend on high speed until smooth. Drink!
Yum! Have a Healthy and Happy St. Patrick’s Day!
Health Coach Autumn

Ten New Ways To Stay Young!


Want to feel young forever?  Here are ten new anti-aging tips!

  1. Be Positive
  2. Have a Strong Social Circle
  3. Create A Life of Balance
  4. Counteract Inflammation by Consuming Omega 3’s (found in walnuts, salmon and avocado)
  5. Forgive Others
  6. Volunteer
  7. Develop a Skin Care Routine
  8. Get Involved in Your Community
  9. Juice Everyday
  10. Live in the Present

And here’s your bonus tip: Find a Big Purpose for your Life!

Let’s live the lives we were meant to live!  Be healthy, Be happy, be well!

Health Coach Autumn (

A Quick Fix for Chest Congestion!

steam bath

I’m sharing my infamous “go-to remedy” when I have a cold with you.  It’s this amazing Eucalyptus Steam bath! 

Eucalyptus Steam Bath:

  1. Boil a Pot of Water
  2. Remove pot from stove and set it on a hot pad on the table
  3. Wait 5 minutes
  4. Add Eucalyptus drops or eucalyptus leaves to water
  5. Place Yourself over the steam from the pot to inhale the vapor, with a towel over your head to trap the steam

** Be careful not to burn yourself

Be well, thrive and have the best day ever!  

Health and Lifestyle Coach Autumn (

How to Fall Asleep Faster Tonight!

cat sleeping

Are you struggling with falling asleep?  Do you lie awake at night and count sheep? Do you often feel groggy in the morning?

Here is a great exercise to help you get to sleep quicker than ever before:

While lying on your back with your arms and legs outstretched, start to relax your body and focus on your breathing.   Feel yourself breathe in and breathe out.   Notice your chest rising and falling as you inhale and exhale.  Focus in on how oxygen feels entering and exiting your nostrils.  Take 5 deep breaths.

Now, focus on relaxing your toes… give your toes the rest they need. Breathe in and breathe out….  breathe in… breathe out…  Do they feel relaxed yet?  Next, relax the arches of your feet. Your arches had a long day, didn’t they?  Let them rest.  Breathe in… breathe out….

Continue this exercise by moving up to your ankles, then your calves and shins, all the way up to the top of your head.  Ironically,the goal is to never reach your head; because you should be sleeping soundly before you get there!!

Sending you wishes for a great night’s rest!

Health Coach Autumn (check me out at

A Quick and Useful Exercise to Deal with Stress

relax 2

Feeling Overwhelmed?  This is a quick, useful and simple exercise to center yourself and connect with your environment.  Practice this anytime throughout the day, especially if you feel like your mind is racing or you are getting caught up in your thoughts and feelings.

1. Pause for a moment and take a deep breath

2. Look around and notice 5 things you can see

3. Listen, and notice 5 things you can hear

4. Notice 5 things that are touching you (a chair, a wristwatch, air on your face, your shoes)

Done!  Feel better?

Let’s Un-stress!

Health Coach Autumn

Your Message for the Day from the Universe!

girl skipping

Practice. Study. Prepare yourself. Think. Act. Face the beasts. Pay the piper whatever dues you think you have to pay. Do the dance, walk the fire, wait in line. Plant the seeds, hoe the field, go to market. Because on the day that you become all that you now dream of becoming… Oh my gosh, there is simply no price that would seem too great. It’s going to be that good, you’re going to be that happy, and it’s going to be for so, so long. Guaranteed. 

The Universe

*One of my favorite websites is  If you sign up for their messages from the universe, you will receive a message about twice a week to your email address from the “universe.”  I find that there are many days where the messages I receive are so appropriate for that day and my life! They give me a boost and tell me that the path I am on is the right one.  It doesn’t cost anything to sign up for the messages and I’m not promoting them because I get something in return.  I just simply love the messages, and I hope you do too.

Be happy, Be healthy, Be well!

Health Coach Autumn