One Surefire Way to Lose Weight


How can I lose a few pounds?

As a health coach, I get asked this question over and over again. And the answer is simple: MOVE!!

If you just want to lose a few pounds, get an extra 20-30 minutes of walking in a day. If you work from a desk, get up every 1/2 hour or so and move for a minute. The more you move; the more you lose. After just a few weeks, I promise you’ll see the difference.

Losing large amount of weight is indeed more complicated. And that’s where I come in as Health Coach. I counsel on habits, nutrition, exercise, lifestyle areas, relationships, careers and likewise. When you really want to shed a lot of weight, you really have to dive in with both feet.

I love working with my clients; whether its in person, over the phone, or through video chat. The personal connection and the relationships that are built while helping others achieve their health and life goals is life changing and so special to me.

I give no-cost consultations weekly.. and I’d love to chat with you! We can talk about where you are and where you’d like to be, and what we can do to get you there!!

Email me anytime at or sign up for a free consultation on my website at

To your health and happiness!!

Health Coach Autumn

5 Signs Your Hormones Are Out of Whack!


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.


Be happy, Be healthy!

Health Coach Autumn

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






Help! My food cravings are driving me crazy!


Are you suffering from weight gain, acne, low energy, depression or mood swings?  Your cravings could be the cause!!  

Here’s what happened to me when I used to have cravings:

I would have a craving.   I’d decide to “feed my craving.”   After indulging on way too much ice cream and chocolate chip cookies, my stomach would be bloated and achy.  I’d be over- stuffed and feeling sluggish.  That night I wouldn’t sleep well and the next day it will show up in my all too snug jeans.

I was so tired of living that way.  I bet you are too.  It doesn’t have to be like this.

There are many sources of cravings, from lack of water to hormones changes.  Cravings can make us overeat, binge eat and eat junk food among other things.

Here are some questions to ask yourself when you are having a craving:

– Are you dissatisfied with an area of your life? For instance, your career, your relationship, your spiritual practice or your finances?  Being stressed, bored, unhappy, angry, uninspired, and a whole other range of emotions can cause emotional eating.

– Are you filling a void?  Is there an area in your life that feels incomplete or hurts?  Are you filling that space up with food?

– Do you have a yin / yang imbalance in your body?  This simply means: Did you eat too many sugary foods and not enough salt?  Did you eat too many raw foods and not enough cooked foods?  There are many kinds of yin / yang imbalances in the body that can occur.

– Are you craving a family dish because it’s part of a tradition?  Can you make a healthier version of this same dish?

I know this will get you started on deconstructing your cravings.   Check out my other blog post ” The Hidden Source of Cravings” for more information!

To your health!

Autumn (check me out at

The Hidden Source of Cravings


Are your cravings making you gain weight?  Do your cravings make you feel guilty?  Are your cravings driving you crazy?

You are not alone!  There are millions of people who cannot control their cravings and cannot figure out why they have them.  The confusing part of the “craving” equation is that there are many causes of cravings, and they differ for everyone.  In order to get to the bottom of yours; you must be willing to do some detective work.

So what do you need to know?  Here are some questions to ask yourself when you are having a craving:

-Am I thirsty?  Lack of water or dehydration can cause cravings.

-Am I hormonal?  Am I experiencing menstruation, pregnancy, menopause, fluctuating testosterone or estrogen levels?

-Am I self-sabotaging?  Sometimes when things are going great in our lives, we literally self-sabotage ourselves for a number of reasons.  Low blood sugar can make us go into self-sabotage mode.  Also, the feeling we don’t deserve something can create the same effect.

-Am I craving a seasonal food?  We often crave hot, warm and “grounding” foods like potatoes in the winter time and sweet, light foods like sorbet in the summertime.

-Am I lacking nutrients?  When your body is starving for nutrients; it produces an unusual effect in our body.  This may make us crave salty foods, processed foods, caffeine or alcohol.

I know this will get you started on deconstructing your cravings.   Stay tuned for more of my blogs about the hidden sources of cravings!

To your health!

Autumn (check me out at