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

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

Five Ways to Avoid the Holiday OverIndulgence Hangover

dessert buffet

It’s way too easy to get caught up in the festivities and foods of the holiday season these days!.There you are, laughing and reminiscing near the buffet table, mindlessly munching while not paying attention to how many calories you’ve consumed, nor what you’ve even eaten.  Here are a few tips on how you can avoid the post holiday guilt trip:

1.  Eat nutrient dense foods that are low in calories.  Consume healthy but filling dishes  such as veggies with hummus, fruit, bean salads and low-calorie soups.

2. Plan your indulgences.  How many sides will you allow yourself to have with the main entrée? What desserts can you skip trying? Planning out your meal for a celebration ahead of time can help you to stay on track.

3. Bring a healthy dish or two to share.  You can’t control how what others bring and how healthy or not healthy their dishes will be–but you can control what you decide to bring.  Have a few healthy staple recipes on hand that you know how to whip up quickly so that you know no matter what, there will be something healthy for you to eat.

4. Snooze on the booze.  Instead of hitting up the liquor as soon as you get to the party, have 1-2 non-alcoholic drinks to start the event off– water is always a good choice. Then, alternate alcoholic and non-alcoholic drinks the rest of the time.  For instance, follow your glass of red wine up with a drink of carbonated water with lime.

5. Eat Breakfast.  Many of us skip breakfast the morning of Thanksgiving or other holidays because we want to save room for what we will be consuming later in the day.  This is the first step to setting yourself up for failure.  Ditching breakfast can lead to snacking on the high calorie foods later in the day such as cookies, muffins, potato salad, etc.

Have a healthy and happy Easter!

Health Coach Autumn

Are you getting the most you can out of seeing your doctor?


I can’t tell you how many times I’ve been to the doctor… but let’s just say I’m somewhat of an expert now.  After years of seeing docs on a weekly basis, I’ve learned how to pin point the ones that are there to help me and the others who really aren’t. 

Doctors visits aren’t cheap, even with insurance.  Appointment space is limited and visits are short.  This is why I want to make sure you, as well as everyone else, are getting the most out of your doctor’s visits!  Here are some great tips on how to make your doctor’s visits as valuable as you can:

What to prepare for your appointment:

-Write down a list of symptoms you are having (If you have a health concern or problem) and how frequently you are having them

-Write down any questions you will want to ask your doctor

-Have a list of the medications and supplements you take and their doses (especially any new ones)

-Know all you can about shots (flu shots, tetanus shots, and other shots).  Some shots need to be updated every so often and your doctor will ask you on the spot If you want a particular shot.  They may even administer them that day.  Know what they are and the side effects before you say yes.

Here are a couple questions you should be asking yourself after your appointment:

-Do you trust your Doctor?

-Did you have adequate time to explain your concerns?

-Did your Doctor listen to you attentively?

-Are you comfortable asking your doctor questions?

-Are  you comfortable with your doctor?

-Do you feel your doctor has your best interest in mind?

-Do you feel like you were listened to in a non-judgemental way?

-Did your Doctor give you more than one option of how to treat a particular problem?

-Did your Doctor offer any natural solutions to healing a problem or issues (through diet, exercise, herbs, or natural products)?

Our health is so important.  Our doctors should think so too.  Make sure you are seeing a health practitioner you feel is the right fit for you and wants to help you be the healthiest you can be. 

Health coaches are great advocates for their patients health and are fabulous at putting the “pieces of the puzzle together.”  They assist their patients in finding natural cures to ailments, help them in choosing the right kind of foods to eat, and counsel patients on health, relationships, career, exercise and spirituality.  They are great at referring patients to the right kind of doctor’s when a medication should be prescribed.  Health Coaches go to bat for their patients and their patient’s health.

I am so lucky to be a health coach myself.  If you would like a free consultation with me, go to my website, and click on the connect link and then the free consultation link.

I want the best for you!  To your health!

Autumn (check me out at

How to Significantly Lower Your Risk of A Heart Attack and Type 2 Diabetes


I heard a great speech by Dr. Walter Willet while studying health and nutrition at the Institute for Integrative Nutrition. He discussed two very important epidemics plaguing our world– Coronary Heart Disease and Type 2 Diabetes.  Here is something important he discussed that caught my attention:

How can you significantly lower your risk of coronary heart disease and type 2 diabetes?

1.  Don’t smoke

2.  Have a Body Mass Index (BMI) of less than 25.

3.  Exercise moderately to vigorously for 30 minutes or more a day.  Brisk walking is considered moderate exercise.

4.  Stick to A Good Diet.  Eat fiber and fish.  Consume folate rich foods such as dark leafy greens, sunflower seeds, asparagus and beans.  Stay away from trans fats and foods that have a high glycemic load like pasta, breads, sugary cereals and potatoes.

5. Drink at least 5 grams of alcohol per day; but drink in moderation.  (Now that’s something to smile about)  Bring me a glass of red wine please!  (it’s full of antioxidants!)

Following these 5 rules will reduce your chance of coronary heart disease by 82% and Type 2 Diabetes by 92%!

Those are some odds I like!  I hope you will think about taking these suggestions into consideration!

To your health!

Autumn (check me out at

How can your personal food policy help you lose weight and get healthier?


Do you only eat sweets at night?  Do you only diet in the summertime?  Do you fast for lent?

WE all have our own food policy, even if we don’t know it.  

Do you only eat unprocessed foods?  Do you only eat raw foods?  Do you only drink sodas on holidays? Maybe you drink sodas every day, and eat processed, cooked foods.  Maybe you start your day off with 2 chocolate donuts every morning.  Maybe you don’t.  Whatever it is, it’s your own personal policy.

Changing your personal food policy is an easy way for constant dieters to break the cycle.  How many times have you started a diet and then 2, 3, 6, or 8 weeks later fell off the wagon?  It’s because stopping anything cold turkey is really hard.  Cutting calories or carbs all the sudden is really difficult. 

What if you decided to eat healthy until 6 or 7pm and then you could have whatever you wanted after that?

What if you decided that on Mondays, Tuesdays, and Wednesdays you could only drink water?

What if you decided that you could only have processed foods on the weekends?

What if you decided that you were going to eat clean all week long?

I hope this will help you if you are having trouble on diets.  Even a 10% change to healthier food and beverages will make a difference in your health.  Think about it.  It could be the change or option you’ve been looking for! 

To your health!

Autumn (check me out at

P.S.  Radishes are great for weight loss.  They grab fat as they move through the body and flush it out through your colon!