A Few Good Reasons To Drink Wine

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I’m in the mood for a little glass of merlot! Why do you ask?  Because when wine is drank in moderation it is actually good for us! A 5 ounce glass of wine daily can reduce your risk of heart disease by increasing your HDL cholesterol (good cholesterol) and lowering your LDL cholesterol (bad cholesterol).  Wine also has one of the earth’s most important natural phenols called resveratrol.  Phenols fight infections by bacteria and fungus, which help protect your immune system and fight off invaders. Lastly wine contains catechins which protect our artery walls.  Now that’s a good reason to drink up!

To our long and great health!

Autumn

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How can you benefit your body’s ecosystem?

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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

Ten New Ways To Stay Young!

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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 (www.pacificnorthwesthealth.com)

My New Superfood: Rainbow Juice!

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Hello from California!

I’m busy enjoying the warm weather in sunny California and juicing up a storm!  I made this concoction a few days ago and dubbed it “Rainbow Juice”– because it’s made from all the colors of the rainbow.

I found that Rainbow Juice was not only more tasty than I could have ever imagined, but that I was also FULL OF ENERGY after I drank it!  My achy knees didn’t even bother me that evening!

Now, do you know how important the color of fruits and vegetables are to your health?

They are vital!!

Yellow and orange fruits and vegetables are good for your digestive system. They contain carotenoids and bioflavonoids which act as antioxidants.  They also help keep your skin looking healthy, heal wounds and make your bones strong.

Red fruits and vegetables are beneficial for your heart and fight cancer because their red color comes from lycopene. Lycopene is a pigment that acts as an antioxidant and protects your body from free radicals and heart disease.

Green fruits and vegetables contain lutein which keep your eyes healthy. Green foods also have potassium, folate, and vitamins C and K.

Purple foods have antioxidants and flavonoids which protect your heart and lengthen your life.  They also improve your memory and assist in preventing cancer risks.

Eating and drinking a wide variety of colored fruits, fruit juices and vegetables will maximize your health–similar to the way a superfood would.  Therefore Rainbow Juice is indeed a superfood!

Happy Juicing!

Autumn

My Health-Driven Science Experiments!

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Hello everyone! 

I’m down in California at the moment having a date with some sunshine!   I absolutely love staying with my brother, Ryan in the SF bay area.  His whole kitchen is stocked top to bottom with healthy nuts, seeds, fruits, veggies, grains, sauces etc.!!  It’s a feast for the eyes and the belly!

Lucky for me, Ryan is also a beer connoisseur; and loves to ferment vegetables, sauerkraut and Kimchi.  Due to his passion for science, technology, and health, he’s got all of the wacky tools I would ever need to make the best food ever!

Tonight my experimentation was in full force– I made an Apple Ginger Sauerkraut, Ginger Ale, and Rainbow Juice!!  (The Sauerkraut and Ginger Ale are shown above–more about the Rainbow juice later!)

I can’t wait to taste the sauerkraut in a few days!  It’s busy fermenting at the moment in the pantry.  The ginger ale and rainbow juice were so delicious–I had to tell myself to stop drinking them!

So if you see me skipping down the street tomorrow–you know why.  I’m full of the best stuff on earth!

To your health and happiness!

Autumn (check me out at www.pacificnorthwesthealth.com)

P.S.  A great resource on fermentation is the book “Wild Fermentation” by Sandor Katz!

A Deeper Look Into Vitamin O

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Excerpted, in part, from The Slow Down Diet by Marc David

Author: Marc David, Founder of the Institute for the Psychology of Eating

People often talk about burning calories but few realize that a calorie is simply a measure of heat released when something is burned. Food scientists determine the caloric value of a food by placing it in a special apparatus that essentially torches it to a crisp and measures the heat given off. It shouldn’t surprise you, then, that just about everything has a measurable caloric value. A fortune cookie contains about 30 calories. A page of a typical book you read has at least 60 calories. The chair you’re sitting in has upwards of 200,000 calories. And all of these calories need oxygen if you want them to burn. So if you’re interested in maximizing metabolism, breathing is one of the most effective tools because the greater your capacity to take in oxygen, the higher your metabolic “burning power” will be.

Breathe in more oxygen and you burn food more fully.

It’s really that simple. The digestive system is hungry for oxygen. Certain parts of the stomach lining consume more oxygen than any other tissue in the body. The intestinal villi, our site of primary nutrient absorption, are charged with the job of extracting large quantities of oxygen from the blood during the breakdown of a meal. When the blood lacks oxygen for the villi to pick up, absorption decreases.

The more we eat, the more the body naturally wants us to breathe. After a meal, the parasympathetic nervous system generates synchronous changes in breathing, blood circulation, and oxygen uptake. In other words, the brain automatically increases air intake to accommodate the need for more oxygen. Breathing more if you eat a lot is the same as exercising more if you eat a lot. If you interfere with the body’s natural switch to deeper breathing because of anxiety or overstimulation, you limit your ability to burn calories. The simple rule here is this: If you eat more, breathe more.

To further examine the relationship between oxygen and calorie burning, have you ever had the experience of going on a low-calorie diet and not losing any weight, or dieting and losing weight with the first week but leveling off despite continuing your low-calorie fare? Many people are perplexed by this mysterious phenomenon, but the reason is quite simple. Your metabolism changed. The body learned to tolerate the meager portions of food you served it by lowering oxygen uptake—decreased oxygen means decreased metabolism. In many cases, weight loss diets actually teach the body to need less oxygen. So by going on a low-calorie diet you may think you’re doing what’s right for shedding pounds, but you’re actually working against yourself.

Another way to think of this phenomenon is to consider that the act of eating creates a “demand” on metabolism. Just as lifting weights puts a demand on your muscles to grow bigger and stronger, eating puts a demand on your metabolism to grow more powerful and efficient. Food is literally like a weight that your body lifts. So it’s not just the nutrients in the food that determines the nutritional and metabolic value of a meal; the value is also determined by the process your body goes through to break the food down.

Indeed, the simple act of eating, by itself, raises metabolism. If we looked at one of the most common measures of metabolism—body temperature—we’d see that each time we eat, body temperature automatically rises. That’s the reality behind the old folk-medicine adage to “starve a fever”—if you already have a high body temperature, don’t eat because that will raise it even more.

It should come as no surprise that if chronic under-eating can lower the amount of oxygen we use, and hence lower metabolism, then eating more food for such individuals could increase metabolism. Indeed, many people I’ve worked with who honestly had weight to lose and were on a long-term, low-calorie diet without success lost their weight once they ate more food. Do you know someone who’s had this unusual experience? Eating more food literally created a demand for metabolic force and hence for oxygen uptake. The resulting increase in calorie-burning capacity far “outweighed” the extra food on their plate.

Certainly, many of us gain weight simply because we eat too much food. But when we shift to the opposite extreme—eating too little food—we will likely slow down our calorie-burning capacity. On any given day approximately 80 million Americans are on a diet. If low-calorie diets—meaning 1,400 calories a day or less—were truly effective in the long-term, then we’d see a lot more success and a lot less dieters. The point is not to overeat and expect to lose weight. The point is that neither extreme—too much food or too little—will take you where you want to go.

So if you truly want to achieve your optimum weight and metabolism, you can’t get there by denying yourself and going against biology. Losing weight means gaining life. Eat while relaxed and breathe while full generosity and you access nature’s plan for greater health and inner satisfaction with food.

Hope you enjoyed this article!  To your health!

Autumn (check me out at www.pacificnorthwesthealth.com)

Three of the Healthiest Seeds on Earth

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by Autumn Pappas, CHHC, AADP

Are you getting your daily intake of nuts and seeds?  Studies show that a mere one ounce of nuts and seeds per day can provide anti-aging qualities and build up your immune system!  Many nuts also provide omegas, which are important for heart health and cancer prevention.

Here’s a few new seeds to add into your day as a snack!

1.  Pumpkin Seeds

Pumpkin seeds are the only alkaline forming seed out there.  This is important for all those eaters who love acidic foods!  Alkalinity is crucial for our immune system as well as our digestive system, simply because our bodies prosper in an alkaline environment and decline in an acidic environment.  Pumpkin seeds also contain vitamin B-6, riboflavin, niacin and folates. Pumpkin seeds can be beneficial for fighting depression as well due to their mood boosting qualities.

2. Cumin Seeds

Cumin is a herb that has been known for its health benefits and medicinal uses for hundreds of years. It assists in digestion and is rich in iron.  It promotes liver function and aids our immune system.  Furthermore, it fights colds and sore throats, can treat asthma and arthritis!

3. Pomegranate Seeds

Pomegranates are a rich source of antioxidants. Pomegranates help to protect your body’s cells from free radicals, which cause premature aging and harm your immune system.  Pomegranate seeds aid your circulatory system by preventing blood clots and improving the oxygen levels in your blood.  Pomegranates reduce the risk of heart disease and cancer due to their high amount of antioxidants.  Additionally, pomegranates prevent the hardening of your artery walls, which removes fat from your arteries.  Winter is a great time to pick up pomegranate seeds since pomegranates are in season!

So next time you make a salad, grab a snack or make breakfast, grab for some healthy nuts to go on top!  It’s that easy to boost your immune system and health!

Hope you are feeling energized today!

Autumn