Attach a Note to a Balloon and Release it Into the Air

Hello Followers! I’m reblogging this fun and uplifting post by the amazing Christine. I’ve been following Christine’s Blog, “Project Light To Life” since last August. I like all of Christine’s posts because they motivate and inspire me to live the happiest, most adventure-filled life I can. Christine has a great way of relating to people through her words. Check out her blog sometime!

Project Light to Life



Yesterday, I sprinted into Party City. I ran up to the counter, where the employees were busy pumping air into Spongebob and Hello Kitty balloons, then told the young girl behind the counter, “I want to write a message, tie it to a balloon, and release it into the air. Can I please have #36, the smiley face balloon? It’s urgent!” She stared down at me, said, “We don’t sell to lunatics peasant,” then looked to the next customer in line and shouted, “Next!” I was appalled.


That’s not exactly what took place, but I like to imagine that’s what happened. Actually, after I walked into the party store, looked around for a bit and then went up to the counter. “Excuse me?” I asked the girl working there, “Do you think I could have balloon #36 please?” She looked at me as if I had just asked her…

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Are you Interested in A World Class Nutrition, Health and Coaching Program?


I am an alumni of an amazing school called the Institute for Integrative Nutrition (IIN). As a friend of mine, you can receive up to $1500 off of tuition if you enroll in their Health Coaching Program between Wednesday, June 25th and Friday, July 4th!

During my training at IIN,  I studied over 100 dietary theories, practical lifestyle management techniques, and innovative coaching methods with some of the world’s top health and wellness experts. My teachers included Dr. Andrew Weil, Director of the Arizona Center for Integrative Medicine; Dr. Deepak Chopra, leader in the field of mind-body medicine; Dr. David Katz, Director of Yale University’s Prevention Research Center; Dr. Walter Willett, Chair of Nutrition at Harvard University; Geneen Roth, bestselling author and expert on emotional eating; and many other leading researchers and nutrition authorities.

My education has equipped me with extensive knowledge in holistic nutrition, health coaching, and preventive health. Drawing on these skills and my knowledge of different dietary theories, I now work with clients to help them make lifestyle changes that produce real and lasting results.

Are you Interested?   These special savings will be announced on Wednesday, June 25th at 11am EST in an informative live call with IIN Founder and Director Joshua Rosenthal.

Click the link below into your browser to register for this amazing opportunity to hear from Joshua and receive incredible savings:

Please let them Know that I referred you so I can get referral points!  Feel Free to Email me with any questions You May Have!

To your health!

Health Coach Autumn


Three Amazing Things About Summer Solstice

happy friends

From our Western point-of-view, June 21st marks the first day of Summer, which is called the Summer Solstice. On this day, there is more sunlight than any other day of the year. This is because the sun is farthest from the equator on June 21st each year.

There are three thoughts that come to my mind every June 21st:

1. I MUST get outside and enjoy the day! Today is a day to celebrate nature, the outdoors, and time with friends and family. Go explore a new park, a hiking trail you’ve never been down or go dig your toes into the sand at the beach!

2. Today is a day to FEEL HAPPY.  Summer is here, get out and soak up that sunshine, a natural mood booster and supplier of Vitamin D3! Vitamin D3 is essential for your health.   And don’t forget the sunscreen!

3. It’s time to dig into the healthy foods of the season!  In the summer our bodies crave lighter foods, such as fruits, raw veggies, salads and so-forth.  These foods not only have a “cooling” effect on the body, but they are all in season so we can enjoy these foods when they have their peak nutritional value.  So chow down on those summer salads, watermelon, berries, and other yummy treats!

Happy Summer!

Health Coach Autumn (start your summer off right by signing up for a free consultation with me at

What are the healthiest yogurts to buy?

Pacific Northwest Health & Happy Health Coach Blog


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…

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7 Ways To Avoid Cheating On Your Diet




1.     Clear out your cupboards

Don’t leave fattening food where it can tempt you. Keep treats in a ‘naughty’ cupboard or better still, don’t bring them into the house.  Keep a well-stocked fruit bowl on the table and you’ll always have a healthy snack to hand.

2.     Avoid people and places that will tempt you

Some social occasions you can’t avoid, but when you can, suggest alternative places to meet friends or go on dates – go for a walk or go bowling or ice-skating rather than eating out.

3.     Get some support

Whether you sign up for an organized group or get together with friends, research shows that people who get support from others lose more weight than those who go it alone.

4.     Hang a picture on the fridge

If you find it hard to stay out of the fridge, try pinning a photo to the outside. A positive image of how you would like to look (either of you from your slimmer days or a picture from a magazine) will help you stay motivated.

5.     Give yourself a (non-food) reward

Set yourself manageable goals and reward yourself when you reach them. Buy yourself some clothes, get your hair done, or have a candlelit bath in reward for a long walk or run.

6.     Keep a food diary

Note down the time of day and where you are as well as the food you eat for a week. That way you can see exactly where the extra calories are coming from and devise strategies to avoid those times and places that pose the greatest temptation.

7.     Plan your snacks

Keep your blood sugar level steady by eating three main meals and two small healthy snacks (preferably ones that are low on the glycemic index) throughout the day. Each morning, place snacks into baggies or lunch boxes – that way you can keep track of your portion sizes.


Happy Healthy Eating!

Health Coach Autumn (sign up for a free consultation with me at

Hey Chocoholic! What’s Causing Your Cravings?

 cupcake 2

by Autumn Pappas, Board Certified Health and Lifestyle Coach

Surveys show nearly 100% of women and 70% of men get cravings; but where are these unpredictable and crazy cravings coming from? Understanding the causes of cravings may help you to get to the bottom of yours. Here are seven causes of cravings and questions to ask yourself next time a craving arises:

  • Am I under-hydrated or over-hydrated? Dehydration as well as excess hydration can manifest as hunger and lead to cravings.
  • Am I craving seasonal foods? Often our bodies crave foods that balance the elements of the season. For example, you may often crave hot and “grounding” foods like potatoes in the winter time and sweet, cold foods like ice cream in the summertime.
  • Is my diet imbalanced? Foods either contain expansive qualities or contractive qualities, and a lack of food in either of these categories can lead to cravings. For example, consuming too much sugar can cause cravings for salty foods.
  • Am I dissatisfied with an area in my life? Am I feeling bored, uninspired, unloved, unhealthy or angry? Food cravings can arise from one’s unmet emotional needs.
  • Am I lacking nutrients?Odd cravings can occur when your body is not properly nourished. Nutrient deficiency can lead to cravings for salty foods, processed foods, caffeine or alcohol.
  • Am I hormonal? Women can experience hormonal cravings due to pregnancy, menopause, menstruation or fluctuating estrogen and testosterone levels.
  • Am I self-sabotaging? Sometimes when things are going great in our lives, we subconsciously sabotage our diets with unhealthy foods. We crave food that throws us off, which ironically creates more cravings to balance ourselves. Low blood sugar can be the culprit of these kinds of cravings.

Ready to take your cravings head on? Here are a few tips: Keep healthier versions of the foods you often crave in your cupboard, fridge or freezer. Stay properly hydrated. Consume a nutrient rich diet with lots of vegetables, fruit, lean protein and healthy grains. Find alternative, healthy ways to get your emotional needs met, such as joining yoga or meeting once a week for coffee and conversation with friends. Lastly, find ways to incorporate more joy into your life.

Conquer Your Cravings!!

Health Coach Autumn (sign up for a free Health Coaching Consultation with me at






Have you heard of this newly discovered Super Fruit?



Hello, Superfood friends, health nuts and foodies! Have you heard of the newly discovered Super Fruit called the Pichuberry?

Tasting like a cross between a berry and an tangerine, Pichuberry is considered a Peruvian power food. The Pichuberry is native to the rich volcanic soil of the Andes, and is high in antioxidants and Vitamin D. It is also a natural source of energy and carries a low glycemic index of 25.  Other vitamins it contains include Vitamin A, Vitamin B2, Niacin, Vitamin C, Vitamin B1, and Vitamin B12!

Try some Pichuberries out, they are great for an afternoon snack or pick me up. I just picked up my first batch and was pleasantly surprised!

To your Super Health–

Health Coach Autumn (check me out at