Five Tips For OverComing Negative Thoughts

Sunshine field

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

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

What does it take to get a Good Night’s Sleep?


by Autumn Pappas, Board Certified Health and Lifestyle Coach

How hard is it to get a good night’s sleep these days? Harder than you think! Approximately 42 million Americans suffer from Sleep-Disorder Breathing (SDB). SDB refers to a number of nocturnal breathing disorders; including sleep apnea. A surprising 75% of severe SDB cases remain undiagnosed.

What is Sleep Apnea? Sleep apnea is a type of sleep disorder characterized by pauses in breathing or instances of shallow or infrequent breathing during sleep. You may have sleep apnea if you suffer from a lack of energy, morning headaches, hypertension, frequent urination at nighttime, depression, large neck size, excessive daytime sleepiness or gastroesophageal reflux. Nighttime gasping, choking, coughing and irregular breathing during sleep are also a sign of sleep apnea.

There are two main types of sleep apnea; obstructive sleep apnea (OSA) and central sleep apnea (CSA). OSA is more common, and occurs when throat muscles relax. CSA arises when the brain doesn’t send proper signals to the muscles that control breathing. Many people suffer from both types of sleep apnea.

Sleep apnea is more prevalent in males. Other increased risk factors include endocrine disorders, metabolic disorders, hypertension, obesity, facial or upper airway abnormalities and a family history of obstructive sleep apnea. Those who use alcohol, sedatives, or smoke are also at a greater risk.

If you suffer from excessive fatigue or other common sleep apnea symptoms, go see your primary care doctor. Your doctor can refer you to a sleep medicine center where a consultation can determine if you are a good candidate for a sleep study. If chosen, you may participate in an in-home sleep study or an in-hospital study. An in-home study costs much less than an in-hospital study, but consequently is much less accurate. Home studies can’t read if a patient is asleep or not, because they are not able to measure brain waves. Furthermore, no one monitors the patient during an in-home study, so readings can often be less accurate. In-hospital studies are much more specialized as they measure many things at once: your breathing effort, respiratory response, brain waves, stage of sleep, airway obstruction, eyelid movement, muscle tone and leg movement.

Eighty percent of patients who are diagnosed with sleep apnea perform a second sleep study, producing another set of more in-depth readings that assist clinicians in deciding what sleep device will help the patient most. Many patients are able to relieve symptoms of their sleep apnea by wearing a CPAP machine during their sleep; which supplies constant air pressure with the patient’s breaths. Early CPAP machines had very little controllable features, although new advancements in CPAP machine technology now allow patients better personalized treatment of their apnea. As some sleep apnea patients age, they may need to participate in additional sleep studies or purchase new CPAP machines, since the likelihood and severity of their sleep apnea can increase.

There are many ways to better your sleep, whether you suffer from sleep apnea or not. Harvey Hochstetter, Clinic Manager and Registered Polysomnagraphic Technologist at Jefferson Sleep Center says that the top three rules for getting a good night’s sleep include “sleeping somewhere dark, quiet and with a cool temperature.” You can also drink valerian, passionflower or hops tea to relax your nervous system. Stay away from electronic devices and eating within two hours of  bedtime, as both can keep you awake. Remember, good quality sleep is essential for our health and well-being.

Happy Snoozing!

Health Coach Autumn (sign up for a free 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

Oh Omega 3’s — How I love you!


Have you had your daily dose of Omega 3’s yet today?

Omega 3’s are essential for every cell in your body!  We don’t produce them naturally, so we must eat food sources that are rich in Omega 3’s or take an Omega 3 supplement.

Why do we need Omega’s 3’s?  Omega 3’s promote brain function and reduce inflammation in our body.  They also improve memory, boost mood, decrease depression and anxiety, decrease eye dryness and make skin glow.  They can lower your chance of heart disease by 1/10th if you consume them regularly.  Furthermore, they assist your metabolism and weight by improving you body’s ability to respond to insulin.   Additionally, they are a key component of keeping a healthy digestive tract.

There are some fabulous foods that are rich in Omega 3’s!  Walnuts, flaxseed, fish, Grass Fed Beef and Tofu are on the list.  Trout, sardines, mackerel, and wild salmon all have high levels of Omega 3’s. 

What conditions indicate a need for more Omega 3 foods and/or fish oil??  Fatigue, Type 2 Diabetes, Depression, Cardiovascular Disease, Joint Pain, Brittle Hair and Nails, those who have trouble concentrating, and those with dry skin.   Don’t take Fish Oil if you have a fish allergy or if you are on blood thinners (it can thin the blood).

Omega 3 Supplements are also available at the store.  I recommend looking for high quality fish oil in a dark bottle (so it doesn’t go rancid) with at least 600mg of DHA.  Store it in your refrigerator.

To your health! 

Autumn  (check me out at