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:

TO your great health (and mine too)-

Health Coach Autumn

How can you benefit your body’s ecosystem?

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

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:  http://thewholejourney.com/assessing-and-improving-fertility-in-your-30s-and-40s

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 http://www.pacificnorthwesthealth.com)




16 Worst Places For Your Health


I saw this article and couldn’t resist posting it!  Its really opened my eyes…

The 16 Worst Places For Your Health

To Keep your Toothbrush:

There’s nothing wrong with the sink itself—but it’s awfully chummy with the toilet. There are 3.2 million microbes per square inch in the average toilet bowl, according to germ expert Chuck Gerba, PhD, a professor of environmental microbiology at the University of Arizona. When you flush, aerosolized toilet funk is propelled as far as 6 feet, settling on the floor, the sink, and your toothbrush.

Best place: “Unless you like rinsing with toilet water, keep your toothbrush behind closed doors—in the medicine cabinet or a nearby cupboard,” Gerba says.

To stash sneakers and flip-flops:

The worst place: Bedroom closet

Walking through your house in shoes you wear outside is a great way to track in allergens and contaminants. One study found that lawn chemicals were tracked inside the house for a full week after application, concentrated along the traffic route from the entryway. Shoes also carry in pollen and other allergens.

Best place: Reduce exposure by slipping off rough-and-tumble shoes by the door; store them in a basket or under an entryway bench. If your pumps stay off the lawn, they can make the trip to the bedroom—otherwise, carry them.

To Fall Asleep:

The worst place: Under piles of blankets

Being overheated can keep you from nodding off, researchers say: A natural nighttime drop in your core temperature triggers your body to get drowsy. To ease your way to sleep, help your body radiate heat from your hands and feet, says Helen Burgess, PhD, assistant director of the Biological Rhythms Research Laboratory at Rush University Medical Center in Chicago.

Best place: Don socks to dilate the blood vessels in the extremities—then take the socks off and let a foot stick out from under the blankets.

To Cool Leftovers:

The worst place: In the refrigerator

Placing a big pot of hot edibles directly into the fridge is a recipe for uneven cooling and possibly food poisoning, says O. Peter Snyder Jr., PhD, president of the Hospitality Institute of Technology and Management in St. Paul, MN. The reason: It can take a long time for the temperature in the middle of a big container to drop, creating a cozy environment for bacteria.

Best place: You can safely leave food to cool on the counter for up to an hour after cooking, Snyder says. Or divvy up hot food into smaller containers and then refrigerate—it’ll cool faster.

To Post a Workout Reminder:

The worst place: Stuck on your post-it laden fridge

A visual nudge can help—but only if you notice it, says Paddy Ekkekakis, PhD, an exercise psychologist at Iowa State University. In one study, a sign urging people to use the stairs rather than the nearby escalator increased the number of people who climbed on foot by nearly 200%.

Best place: Put your prompt near a decision point, Ekkekakis says—keep your pile of Pilates DVDs next to the TV; put a sticky note on your steering wheel to make sure you get to your after-work kickboxing class. Just remember: The boost you get from a reminder is usually short-term, so change the visuals often.

To Sit On An Airplane:

The worst place: The rear

Avoid this section if you’re prone to airsickness, says retired United Airlines pilot Meryl Getline, who operates the aviation website fromthecockpit.com. “Think of a seesaw,” Getline says. “The farther from the center you are, the more up-and-down movement you experience.” Because the tail of the plane tends to be longer than the front, “that’s the bumpiest of all,” she says.

Best place: “The smoothest option is sitting as close to the wing as you can,” says Getline.

To Pick Up A Prescription:

The worst place:  Pharmacy drive-thru

In a survey of 429 pharmacists, respondents ranked drive-thru windows high among distracting factors that can lead to prescription processing delays and errors, says survey author Sheryl Szeinbach, PhD, professor of pharmacy practice and administration at Ohio State University.

Best place: If you don’t want to give up the convenience of a rolling pickup, be sure to check that both drug and dose are what the doctor ordered.

To Set Your Handbook:

The worst place: The kitchen counter

Your fancy handbag is a major tote for microbes: Gerba and his team’s swabs showed up to 10,000 bacteria per square inch on purse bottoms—and a third of the bags tested positive for fecal bacteria! A woman’s carryall gets parked in some nasty spots: on the floor of the bus, beneath the restaurant table—even on the floor of a public bathroom.

Best place: Put your bag in a drawer or on a chair, Gerba says—anywhere except where food Is prepared or eaten.

To Use A Public Bathroom:

The worst place: The stall in the middle

The center stall has more bacteria than those on either end, according to unpublished data collected by Gerba. No, you won’t catch an STD from a toilet seat. But you can contract all manner of ills if you touch a germy toilet handle and then neglect to wash your hands thoroughly.

Best place: Pick a stall all the way left or right to minimize your germ exposure.

To Stand During Fitness Classes:

The worst place: Front and center

You might think that you’d want to be near the mirrors so you can check your form, but your sweat session will be more motivating if your view is obstructed, suggests a 2003 study at McMasters University. In that research, 58 sedentary women all exercised at similar intensity levels. But those who did it in a mirrored room reported feeling more anxious about their body’s imperfections after their workout than women who sweated without mirrors distracting them.

Best place: Stand in the middle, toward the back of the class for a less conscious workout.


For A Nighttime Reading Light

The worst place: Overhead

These fixtures put out relatively bright light—enough to significantly delay the body’s secretion of melatonin, showed a 2000 study. That can wreck your night, since rising melatonin levels are a major cue for your body to prepare for sleep.

Best place: Clip a low-power light directly to your novel. It will let you read but leave the room dark enough for your brain to transition into sleep mode.

To Keep Medicine:

It’s not uncommon for the temp in a steamy bathroom to reach 100°F—well above the recommended storage temperatures for many common drugs. The cutoff for the popular cholesterol drug Lipitor, for instance, is around 77°F.

Best place: Somewhere cool and dry, such as the pantry.

To Put Fruit Before Washing It:

The worst place: The kitchen sink

Of all the household germ depots, the kitchen sink sees the most bacterial traffic—even more than the toilet, says Kelly Reynolds, PhD, a professor and environmental microbiologist at the University of Arizona.

Best place: Keep fruit on the counter until you run it under the water. If that perfect blueberry drops while you’re washing it, pop it in the trash—not your mouth.

To use Headphones:

The worst place: On an airplane, train, or subway

Sure, music’s a better traveling companion than your seatmate’s cell phone conversation. But studies show that if you listen through a headset in a noisy environment, you probably crank the volume too high. Harvard researchers found that in reasonably quiet surroundings, volunteers tended to keep the volume at an ear-friendly level. But when the researchers added background noise—the loud rumble of an airplane cabin—80% boosted the volume as high as 89 decibels, a level that risks long-term hearing damage.

Best place: Wherever you don’t have to blast your music to enjoy it. If you do, consider noise-canceling headphones—only 20% of listeners in the study who used a set got close to the danger zone.


To Store Coffee Beans:

The worst place: The refrigerator or freezer

Think that you’re preserving freshness by stashing it in the fridge? Think again. Every time you take it out of the fridge or freezer, you expose it to fluctuating temperatures, which produces condensation. “The moisture leeches out flavor—it’s like brewing a cup of coffee each time,” says John McGregor, PhD, a professor in the department of food science and human nutrition at Clemson University.

Best place: Store your beans or grounds in an opaque, airtight container kept on the counter or in the pantry.

To Watch TV:

The worst place: Wherever you dine

Studies show that distraction is your waistline’s enemy—it can keep you from noticing how much you’re eating. In a 2006 study, volunteers ate faster when watching TV than while listening to music—consuming 71% more macaroni and cheese when watching a show.

If you have the tube on while cooking, turn it off before dinner at the kitchen table, and avoid being tempted into eating in front of the TV in the living room.

Best place: Up or down a flight of stairs or far away from the kitchen, so you have to “work” to get a snack—you’ll be much less likely to munch.

 This article found at the following link:



Happy, healthy living!

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


Eight New Ways to Keep Your Brain Sharp At Any Age

playing chess

Want to boost your brain power? Here are eight new ways to keep your brain sharp at any age:

1. Skip the Diet Soda!  Soda in general is bad for our brains, but particularly diet soda due to the synthetic ingredients like aspartame.

2. Play Brain Games. Puzzles, chess, number and memory games are practice for your brain!  Do a few brain exercises regularly by playing these games in your spare time.

3. Never Stop Learning.  There is an unlimited amount of information out there in the world and there is no way we can know it all.  Teach yourself an instrument, take up a new hobby or research something you are interested in but don’t know a lot about. Having an urge to never stop learning will keep your brain extra sharp!

4. Read Often. Whether it’s a magazine, book, manual, newspaper or other reading material, go for it!  Reading not only increases your knowledge of different subjects and ideas but also gives your brain a workout.

5. Use all of Your Senses.  The more senses you use in learning about something, the more your brain will be involved in retaining the memory.

6. Consume Omega 3 Fats.  Walnuts, salmon and avocados are not only delicious; they also boost brain power!

7. Make Connections With What You Are Learning.  Try to connect the names of people you meet to others you know; this will help you remember their names for future meetings. When learning about a process of something, draw a diagram of it out on a piece of paper so you can visualize the process in your head later on.

8. Space Learning Out.  Practice a new process or study things for a test over a length of time.  It is easier to forget things we have learned quickly than those we have learned at a slower pace.

To your amazing brain!

Health Coach Autumn (Sign up for a free personal consultation at http://www.pacificnorthwesthealth.com)

A Modern Day Food Fight!

Voice 1

This month, I was lucky enough to have my childhood obesity article featured on the front page of the magazine, The Voice!  (right next to the Editorial)  What a way to start the month!  Since the photo print is so small, I’ve included a copy of my article below–for your reading pleasure.  If you would like to check out more of my articles go to my website, pacificnorthwesthealth.com and click on the “Published Articles” link!

A Modern Day Food Fight

by Autumn Pappas, Contributing Writer

Childhood obesity rates first rose in the 1980’s when a major shift occurred in our food supply.  Farmers grew bigger crops which resulted in an over-abundance of food in our nation. Fast food chains, high fructose corn syrup and eating out became hugely popular, as well as larger portions. Food companies advertised to children more than ever before, which increased the amount of food that families purchased. Electronic media became mainstream, and children became more sedentary. Consequently, over thirty years later, one in three children is now considered overweight.

Today, we live in an environment which encourages people to eat large portions of unhealthy foods. The underlying problem is that the goal of the food industry—to make a profit— does not align with the public health goal, which is to promote health and wellness. The food and beverage industry spends an astonishing sixteen billion dollars a year on advertising. Advertisers use health claims to make consumers believe that packaged foods are healthier and lower in calories than they truly are. Additionally, fruits and vegetables are 40% more costly today than in the 1980’s—making it difficult for families on a budget to buy healthy produce. This has added to the reason Americans are consuming an average of 700 calories more than they used to.

President Obama announced recently that childhood obesity rates have slowly started to decline in part to the “Let’s Move!” initiative started in 2010 by Michelle Obama. “Let’s Move!” is dedicated to solving the challenge of childhood obesity within a generation. As part of this effort, Mr. Obama established the first ever task force on childhood obesity; their goal is to reduce the childhood obesity rate to just 5% by 2030. Additionally, Congress passed the Healthy, Hunger Free Kids Act to improve childhood nutrition by empowering the USDA to set nutrition standards for all school foods.

We all have a personal and social responsibility to the health of our future generations. Our community leaders need to encourage families and communities to make healthy decisions.  Health-care providers need to educate and support their patients in living healthier. At home, we need to teach our children and grandchildren to cook with real food and exercise more. We all need to support and volunteer at local farms, farmers markets, schools and organizations that support healthy lifestyles for children. For more information on how you can help future generations live healthy lives, go to letsmove.gov.