Five Tips For OverComing Negative Thoughts

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Hello Followers!  Did you start following my Happy Health Coach blog because you needed some inspiration!? Or something to counteract those negative feelings and thoughts that are swimming around in your head?  Well, if you did, here is your…shot of sunshine for the day! Five Tips for Overcoming Negative Thoughts:

1. Surround Yourself with Positive People It’s true!  We do adopt the characteristics, thoughts and feelings of those who we are in contact with on a regular basis.  Do you have toxic friends or co-workers?  Maybe a toxic family member? Find some new friends and peers to hang out around who live life the way you want to live it!  Healthy, happy friends are an important part of a healthy, happy lifestyle.

2. Help Someone Assisting others with their needs will help you get the focus off of little distractions and thoughts that consume your mind and lead to depression, anxiety and stress.  Helping others boosts one’s confidence, creates feelings of compassion and nurtures your spirit.

3. Write a Gratitude List Start a gratitude journal that you write in daily before bed or as soon as you wake up in the morning.  Write down anything and everything you are grateful for– even if those things feel insignificant!  Try it out for a week to start–I know you will see a difference in your life!

4. Sing to Upbeat Music Crank up your stereo, radio or boom box!  Music has a way of speaking to our soul and our hearts like nothing else in this world can.  You become what you consume. Listen to happy music and your negative thoughts will internally start to change.

5. Give Yourself Permission to Turn Your Day Around at any Given Moment Did your day start out sour?  Who says it has to stay that way?  We often judge our days by the way our morning started out.  Our thinking process goes something like this, “Good morning=good day and bad morning=bad day.”  I’m telling you–it doesn’t have to be that way!  What if you decided that Mondays were now the best day of the week instead of the worst?  How would that change your life?

Happy thoughts!

Health Coach Autumn

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I’ve become a doTERRA essential oil addict!

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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:
https://www.facebook.com/events/763754457073037/

TO your great health (and mine too)-

Health Coach Autumn

Two day Extension on 50% OFF Breakthrough Sessions!

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Due to the Seahawks Incredible Win today and their 2nd time going to the Super bowl, I’m extending the discounts on my breakthrough sessions an extra two days! You can still purchase a BREAKTHROUGH SESSION with me for the discounted price of $39 until 10:00 pm this Wednesday, January 21st!

JUMP START your year in a healthy way today by signing up for a 1 hour breakthrough session with me!! (Reg. Price is $79) Breakthrough Sessions are conducted over the phone from the comfort of your own home. Breakthrough Session tickets must be used by 6/30/2015.

Here is the link to your breakthrough session ticket:

https://www.eventbrite.com/e/one-hour-breakthrough-session-w-health-coach-tickets-15337400578?utm_campaign=new_event_email&utm_medium=email&utm_source=eb_email&utm_term=viewmyevent_button

Once you purchase your ticket, call (360) 836-4559 to set up your breakthrough session with me!

Let’s breakthrough to a whole new you!

Coach Autumn

Limited Time One Hour Breakthrough Session w/ Health Coach‏!

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It’s annual Health Coach week and for that reason I’m giving a HUGE DISCOUNT on breakthrough sessions for new clients! JUMP START your year in a healthy way today by signing up for a 1 hour breakthrough session with me for only $39!! (Reg. Price is $79) Breakthrough Sessions are conducted over the phone from the comfort of your own home. Deal ends this Monday, January 19, 2015 at 10:00 pm Pacific time. Breakthrough Session tickets must be used by 6/30/2015.

Here is the link to your breakthrough session ticket:

https://www.eventbrite.com/e/one-hour-breakthrough-session-w-health-coach-tickets-15337400578?utm_campaign=new_event_email&utm_medium=email&utm_source=eb_email&utm_term=viewmyevent_button 

Once you purchase your ticket, call (360) 836-4559 to set up your breakthrough session with me!

Let’s breakthrough to a whole new you!

Coach Autumn

Embracing New Beginnings

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“It only takes one idea, one second in time, one friend, one dream, one leap of faith, to change everything, forever.”            -Anonymous

In the movie Stranger than Fiction, the main character Harold Crick, does the same thing, at the same time, every day. His daily routine revolves around the tick of his wristwatch, thus making his life extremely dull and predictable. But one day his watch stops and his life is forever changed. Being thrown into a world of uncertainty, Harold finds difficulty in adapting to the world around him until he consciously chooses to start embracing his new life.

Do you ever feel like Harold Crick? Are you fearful of stepping outside your comfort zone? Do you struggle with change? Often, the scariest part of beginning again is the transition zone that occurs between ending one thing and starting another. We make excuses and do whatever we can to avoid the pain of this fearful place. However, the state of transition allows us to evolve from within while making peace with the past and allowing the uncertainty of the future. It is truly the place where the most personal growth and transformation occur. Transition zones can be terrifying, but they can also be the most passionate and enlightening moments of our lives.

Starting again doesn’t have to be scary; beginnings can be exhilarating and freeing. With change come opportunities and the chance to see things from a different perspective. Beginnings give insight to our lives so we can see what is truly fulfilling us and what is not. The great perfection in beginning again, is that whatever happens next, you’ll be stronger, wiser, and richer for it. Remember, every day is a chance for a new beginning. You are an eternal being and whatever you have once dreamed… the universe still dreams for you.

May 2015 be your best year yet!

Health Coach Autumn

*no cost health and lifestyle consultations available with me at http://www.pacificnorthwesthealth.com

5 Signs Your Hormones Are Out of Whack!

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Hello Happy Healthy Followers! This is a great article by Dr. Sara Gottfried, so I am reposting it in hopes it will give you some insight to the answers you may be looking for:

5 Signs Your Hormones Are Out Of Whack + How To Balance Them

By Dr. Sara Gottfried

Something’s just not right. You’re eating more, sleeping less, feeling frazzled, and stress has become your default mode — even when life is A-OK. You just don’t feel at home in your body the way you used to.

Sound familiar?

Most of the women in my practice have similar complaints, and while the symptoms may vary, a common denominator exists: hormone imbalance.

Hormonal imbalance tends to show up as women age, but factors relating to our modern world — environmental pollution, chemicals in our food, synthetic estrogens in our beauty products — leave women of all ages vulnerable to hormonal chaos.

The tricky thing about hormonal imbalance is that it often sneaks around in the background, wreaking havoc on your health, before you even know it’s there. Worse yet, doctors may dismiss your symptoms or attribute them to something else entirely.

So how do you know if you have a hormonal imbalance? Without a few basic tests, you can’t be sure. But the following signs may be a fairly good indication that something isn’t right, and your hormones could use some help:

  1. You’re wired — and tired.

Does it feel like you vacillate between periods of being high strung and completely exhausted?

I call this being “wired and tired,” and we have the stress hormone cortisol to blame for that. Chronic stress results in high cortisol levels, which then cause what I call the three F’s: fat, frazzled and frumpy. Fluctuating cortisol levels tax your adrenals and put you on a roller coaster ride of feeling wound up but exhausted at the same time. And when your adrenals have had enough? They quit. You feel lethargic, heavy, foggy and maybe even a little depressed.

  1. Your libido has gone missing.

Did you know that about 70 percent of low libido is hormonal? So let’s stop the blaming and shaming here — for women, not wanting to get frisky is very often more than just a psychological problem.

In most cases, estrogen dominance or low estrogen can be blamed, but your thyroid health and cortisol levels can also play a role. Add to that high stress, burning the candle at both ends and poor sleep, and sex is probably the last thing on your mind.

  1. You have crazy cravings.

Women may be hard-wired to need chocolate, but if you find yourself ravenous on a consistent basis, your hormones could be to blame. High cortisol or insulin, for instance, can cause those intense urges for sugar or wine, while adrenal dysregulation can lead to electrolyte imbalances that make you reach for salty snacks.

  1. You can’t lose the weight.

Your hormones run the show when it comes to your metabolism. Stubborn excess weight that just won’t go away — no matter how many spin classes you’re doing — is often rooted in hormonal imbalance that causes fat storage, especially around the midsection. Many women I treat are stunned when they realize they don’t have to kill themselves exercising; it’s simply a matter of finding hormonal harmony and adopting the right lifestyle and dietary habits.

  1. Your moods are like a roller coaster ride.

We’re taught from a young age that mood swings are just part of our monthly cycle. And while this is partially true, women with balanced hormones don’t experience the extreme highs and lows of PMS. And yes — you can even navigate the menopause years without going crazy! If your mood issues haven’t improved with drugs or therapy, it might be time to look at how your hormones are crashing the party.

3 Tips to Reverse the Damage (Naturally)

While I recommend partnering with a doctor and ordering some basic tests, you can also start balancing your hormones naturally right now. Here are three tips:

  1. Snooze better.

There’s probably nothing that will help your hormones more than making quality sleep a priority. Bedtime should be a sacred ritual that calms and soothes you: Take a relaxing bath, turn off electronics at least two hours before you go to sleep and make sure your thermostat is set to about 65 degrees or cooler.

  1. Go gluten-free.

Gluten intolerance is a very real problem that doesn’t just affect people with celiac disease. It’s been linked to estrogen imbalances, menstrual disorders and diminished ovarian reserve. I tell all of my patients to cut out or minimize gluten and opt for whole grains like brown rice or quinoa instead.

  1. Stress less.

Stress is like pouring gasoline on an already roaring hormonal fire. It raises cortisol levels, taxes the adrenals and zaps you of energy, joy and a healthy libido. No more excuses — adopt a consistent practice of stress-busting activities: yoga, meditation, massage, walking in nature or whatever other activities mellow your mood.

Source: http://www.mindbodygreen.com/0-14627/5-signs-your-hormones-are-out-of-whack-how-to-balance-them.html

Be happy, Be healthy!

Health Coach Autumn

Try Out This Summer’s Hottest Activity!

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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 http://www.pacificnorthwesthealth.com)

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