3 Brand New Ways to Stay Healthy in 2014


Want to make 2014 your healthiest year yet?  Here are some brand new wellness tips to help you become the healthiest and happiest person on the planet!

> Swap saturated fats for monounsaturated fats!

Translation:  Eat lots of Omega’s to boost your immunity.  Avocados and walnuts are good sources of Omega 3’s. Pomegranates are a good source of Omega 5. Consume Macadamia nuts and sardines– a good source of Omega 7.  Lastly, olive Oil gives you your Omega 9’s!

>Have 3 healthy snacks a day and make sure one serving is a serving of nuts (1 ounce.)

Nuts increase immunity leading to longevity.  They also suppress appetite.

> Get up from your chair every 15 minutes and take a 10 minute walk every 2 hours.

Movement and exercise fight heart disease, diabetes, and aging.

To your health!

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

How to Eat Healthy This Holiday Season


Healthy Eating During the Holidays

by Autumn Pappas, Contributing Writer

“You can tell you ate too much for Thanksgiving when you have to let your bathrobe out.” –Jay Leno

We’ve all been there, it’s January and suddenly we realize we’ve overindulged a little too much during the holidays. Our bodies feel sluggish, our stomachs unsettled, our clothes a little too snug. Want to avoid the post-holiday slump this season? Here are some great tips on how to make your holidays healthier than ever before.

Start with substituting healthier ingredients in your favorite meals. Switch out a whole egg for two egg whites instead. This will add more protein to your meal and cut down on the saturated fat. Trade one cup of oil or butter for one cup of mashed bananas or unsweetened applesauce. Bananas and applesauce not only create an ideal consistency in baking recipes; they’re also loaded with fiber, vitamins and potassium. Protein packed plain Greek yogurt serves as a healthy replacement for sour cream or mayonnaise as well.

Skip the white and brown sugars while baking sweets this holiday season. Brown rice syrup, dates, blackstrap molasses, maple syrup and raw honey are great alternatives to table sugar. Carrying more nutrients than regular table sugar, these natural sugars digest in your body at slower rates. Therefore your blood glucose levels don’t rise and fall as quickly as they do with table sugar. Blackstrap molasses is also a good source of iron, calcium, potassium and magnesium.

Change up your cooking method. Steam vegetables instead of boiling them, and grill meat instead of frying it. Boiling food leaches out precious nutrients into the water, while steaming keeps all those powerful vitamins inside the food. Grilling meat versus frying it cuts the fat but not the flavor.

Lastly, try one of these tips to keep from packing on the pounds. Drink 8-10 ounces of water or chew a piece of gum at least 15 minutes before a meal. Both aid in weight loss by tricking your brain into thinking you’re already eating, therefore you eat less. Water will also help you digest your meal and reduce your chance of getting heartburn afterwards.

Here’s to a happy and healthy holiday season!

*My article was published in the November 2013 Issue of the “Voice” magazine

To your health!

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

10 Youth Boosting Anti-Aging Tips!

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Wouldn’t it be fabulous if we could all age successfully? 

Here’s 10 Youth Boosting Tips to get you Started to a Younger You!

  1. Love yourself and know your worth
  2. Use sunscreen on your face daily
  3. Surround yourself with positive, healthy minded people
  4. Develop a skin care regime
  5. Start Juicing Daily
  6. Eat Plenty of foods with Antioxidants
  7. Make friends and not enemies
  8. Creatively express yourself
  9. Use very little products  that contain chemicals
  10. Create balance in your life

To your youth and your health!

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





Meet the Doctor Of the Future

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Me!  I’m a Holistic Health Coach that treats patients without medication and it’s side effects.  I treat people through nutrition, mind-body medicine, alternative healing techniques, wellness and lifestyle coaching.  My specialties include digestive and immune issues as well as patients who suffer from anxiety and depression.

I work with my patients one-on-one in a confidential setting.  Together we set sustainable goals to help them achieve happiness and health.  I see patients in person and over the phone.

Could you benefit from health coaching with me?  Sign up for a free consultation on my website, www.pacificnorthwesthealth.com

“The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease. ” – Thomas Edison

To your health!

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

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 pacificnorthwesthealth.com)

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

Is Spontaneous Healing possible?


Yes!  Yes!  Yes!

What is Spontaneous Healing?

Spontaneous healing, or what I like to call self-induced healing, is an unexpected cure or improvement from a health condition, disease, cancer or health problem that appeared to be getting worse.  Spontaneous healing is sometimes also called spontaneous remission or spontaneous regression.

Studies have shown that people who have been spontaneously healed have believed or experienced one or more of the following and it has made their spontaneous healing possible:

1. The person believes that humans have the potential to be spontaneously healed.

2. The person believes in their own potential to be spontaneously healed.

3. The person had a transformative spiritual experience.

If you truly believe you will get healed and take steps toward that healing process, spontaneous healing is possible!

I hope you are not only loving others but also loving yourself today.

To your health, happiness and bright future!

Autumn (check me out at Pacificnorthwesthealth.com)

Fighting the Good Fight for Our Health

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“In life you are going to face challenges–but you are not going to be defined by those challenges.  You are going to be defined by what you choose to do when faced with them.”

“Every single one of us is fighting for good health.  The health of our bodies, our families, our communities and our environment.  It is my honor to be there with you, defining ourselves in a fight for good health.”

– Both quotes by Terry Walters, Health and Nutrition Author