Try Out This Summer’s Hottest Activity!


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

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

Six Ways to Improve Fertility in Your 30s and 40s


Did you know it’s possible to have JUST as healthy (if not healthier) of a pregnancy in your 30s and 40s as it is in your 20s?

Christa Orecchio, founder of The Whole Journey, says that the most important aspect of the fertility process is preconception, meaning what you and your partner do 3 months before you conceive.

Christa says that the quality of the egg and the sperm begin 90 days before the conception, so your habits, lifestyle and current state of health are all very important things to consider.

Below is an excerpt from Christa’s most recent article titled, “Assessing and Improving Fertility in your 30s and 40s.” Christa outlines 6 lab tests that a woman needs to take that will give her the information she needs to build a lifestyle that supports healthy conception, takes away a lot of guesswork and headaches, and makes both the parents and mom healthy.  

The full article can be read on Christa’s website at:

Here are the 6 Lab Tests:

1 –   The MTHFR Genetic Mutation

What is that you ask??? The MTHFR mutation inhibits methylation – i.e., the body has trouble converting inactive forms of folate and B12 to the active forms, which can adversely affect neurological and cardiovascular systems as well as be responsible for (multiple) miscarriages (the babies neural tube cannot form). This can also result in high homocysteine (increased risk for heart disease), low glutathione (makes you more susceptible to stress and toxin buildup), low SAM-e (can increase depression), etc.

• Some potential symptoms for this mutation are mental dysfunction (anxiety, depression, irritability, mood swings), infertility/miscarriages, Down Syndrome, MS, Autism, Alzheimer’s, epilepsy, Parkinson’s, schizophrenia, family history of heart attack or stroke, and more.

Don’t guess at it; test it. Any doctor can run this lab. Spectracell and Quest Labs run this test – they screen for both types of the mutation.

The cool thing is if you find it, you can circumvent it and have a healthy pregnancy and live a much healthier, happier life yourself.

2 –   Thyroid Testing

Optimal thyroid function is necessary for good fertility because poor thyroid function prevents ovulation. If you are not ovulating, you cannot get pregnant. Most women with underactive thyroid suffer with symptoms and have no idea their thyroid isn’t functionally optimally.

I think this is absolutely a crucial gland to test annually for every single human over age 25, but it is a non-negotiable test if you have had a miscarriage, a family history of thyroid problems, irregular menstrual cycle, or have been unsuccessful getting pregnant for 6 months or more.

Or you can do an easy, free DIY test at home to start. Do a basal temperature test to check your thyroid. To do this, you put a thermometer under your arm upon waking and lie still for 10 minutes before checking it. If it is under 97.4 consistently, you will want to give your thyroid some support since it is the regulator of the body and a healthy thyroid allows for much quicker conception. I suggest checking your temperature like this five times a day: upon waking, 20 minutes after each meal, and again before bed and chart your results for six days in a row.

3 –    Stress and Sex Hormones

These are important to test in order to figure out the best supplements to take and how to adjust your diet to use food as medicine for improved fertility. I always run these tests if someone comes to me with PCOS (polyscistic ovarian syndrome), endometriosis, fibroids, or chronic prolonged stress/adrenal fatigue.

4 –   Pathogens

A pathogen in this case is something that doesn’t belong. It can be anything from heavy metals, viruses, or bad bugs. Pathogens are at the root cause of many fertility issues (and at the root of so many hormonal issues) because exceptional health and fertility begins in the digestive system.

5 –   Food Sensitivities and Nutritional Deficiencies

Find out which foods are your medicine and which foods are draining your health.

• IgG blood tests or IgA stool testing (Cyrex Labs or Biohealth Diagnostics)
• Lab companies: Cyrex, Genova, ImmunoLabs, Alcat, and potentially Direct Labs

6 –   pH Testing

For improved blood and immune health, you’ll want to check and balance your pH. It is the single best way to improve whole body health because the body must be in a balanced state to create an optimal environment for conception.


To the health of our future generations!

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