The “New” Disease: Sitting

Are you sitting right now as your reading this? Stand up.  It just feels right!

Okay, so, there is a NEW disease in town. It’s the sitting disease.  Do you have it? I know I’m guilty of it sometimes.  The term sitting disease has been created by the scientific community.  It is commonly referred as metabolic syndrome and the effects of a sedentary lifestyle. Americans sit up to ten to thirteen hours a day.  WOW! Think about it….getting ready, eat breakfast, commute to work, answer emails, phone calls, meetings, lunch, a little more calls/emails/meetings, commute home, eat dinner, computing at home, watching your shows, then you sleep….ya that’s a long time on your butt!!!!

For people who sit most of the day, their risk of heart attack is the same as smoking! So, ya, sitting is the new smoking.  We (as a nation) have become so sedentary that 30 minutes a day at the gym may not counteract the harmful effects of a long day of sitting.  We are made to move, stand, and walk.

So it seems pretty simple to me, stand more and stand often.
 Just by standing an hour more a day….
  • Significant increase in heart rate from seated to standing
  • Increase in calorie burn, you burn more calories!!! (That’s a WIN)
  • Reduce risk in cancer, heart disease, and diabetes
  • Increase endurance
  • Improve circulation
  • Speed up metabolism which we know aids in weight loss
  • Decrease muscle/joint issues

I could go on and on!!! Still standing….?

So what can you do? It’s pretty simple, move more and move often! Check out this clip from KDKA News Radio from this morning, I was a guest, speaking on the sitting disease! I share some tips on how to get moving in the office! 

So today, try standing, even if only for a few extra minutes, it all counts!!!

How to Cook Spaghetti Squash!

Hellllllllo there! Today I am at a day long conference called…Women’s Health Conversations! I can’t wait to hear some of the speakers, I will let you know what I learn!

I am not even sure if I should call this post a “recipe”.  That’s how easy this is.  And…I am such a bad impatient blogger, I forgot to take pictures!! Whoops! This week, I was determined to turn my house into a healthy one once again.  So Tuesday night, I made spaghetti squash with delicious veggie marinara sauce.  It was so simple and so incredibly good.

Spaghetti squash is not a replacement for pasta, don’t be fooled.  BUT it is delicious in its own way. I promise! However, it is pasta like in the way it looks, but much better for us. With only about 42 calories and 10 total carbohydrates per cup, I think its a winner! And, its packed with vitamin C and vitamin B-6.

How did I cook mine:

  1. Preheat oven–400 Degrees
  2. Cut (I used medium sized) squash in half length wise
  3. Sprinkle squash with salt and pepper to taste
  4. Place flesh side down in glass baking dish
  5. Fill up baking dish with 1 inch water
  6. Cook for about 40-45 minutes
  7. Once done, carefully hold squash and with a fork, scrape out the squash.  (This is the fun part)

I served ours with my homemade veggie marinara I had in the freezer (recipe coming soon).  My mom will often stir-fry hers with shrimp and other veggies….its so versatile!

There ya have it, how I cook my squash! It can also be done in the microwave, but I think this way it better if you have the time! How do you prepare your spaghetti squash? 

Congratulations to Jamie for winning a sample of Citrus bliss and a wellness consult! Please email me at

DoTerra Holiday Gift Guide +Giveaway

I know, we just got through Halloween and here I am pushing holiday shopping.  BUT…I have to! DoTerra Essential Oils comes out with a holiday guide every year on November 1st, this year was no different! A lot of their special items sell out, and trust me, you will want to get your hands on these seasonal items! I may or may not have already ordered a few things, can’t say if someone is reading and they will be receiving! ;)


I will be posting extra gift ideas throughout the holiday season! But you may want to start here….check out the catalog then click here to order! :) Or you can always email me to ask any questions or order!!

Okay now, onto some more fun stuff.  Yesterday, my office flooded.  NO JOKE! Happy Monday to me right?! Well, after everything was cleaned and the carpet was dry, it really stunk! Like old water/mildew/mold.  So gross.  Therefore, I got to thinking. I brought my diffuser to work this morning. I wanted to sanitize and disinfect the air, and make the room smell amazing.  I added my favorite DoTerra oil…Citrus Bliss…and it now smells amazing.  Everyone walking past is asking…”What is the smell, it smells SO good?” and I go on to explain.  Here are some benefits of doTerra Citrus Bliss!
citrus bliss

This is truly one of my favorite oils.  I call it “happiness in a jar”! So today, one lucky reader could win a sample! I am giving away one sample  of citrus bliss  and  a FREE WELLNESS CONSULT! All you have to do is comment below and tell me if you have ever thought about trying essential oils! Bonus points if you follow me on Instagram and Twitter! 

Twitter: @Healthypassion1
Instagram: @Jhiggs12
The winner will be picked at random Thursday (11/6/14) Morning at 7:00 AM



Top 5 Ways to Cut Sodium

Monday, we meet again! How was your weekend?! Mine was full of relaxation for the most part, just what I needed! I started watching season 1 of “The Good Wife”….ummm AMAZING! How have I missed this show?!

Lately, I have had SO many people (friends and co-workers) ask about their salt intake.  Whether it’s how to lower their sodium intake OR why they gain so much water weight after a salt heavy meal! So I figured I would share some basic ways to avoid those extra pounds!

top 5 ways to cut sodium

  1.   Shop for Low sodium options.  This may seem obvious to some but something easy to miss. Nowadays, grocery stores really do have 1000 different options.  Pay attention to labels and always opt for the salt free or low sodium!
  2. Skip the Asian food.  I know, I know. My heart breaks to even say this.  I eat Asian food at least twice a month, and to be real, I am not giving it up either. I am slightly obsessed with it.  But just a word of advice, be smart about it.  Truth is, it is loaded in salt.  Ask for light sauce or even sauce on the side! You can even ask to make the food without MSG!
  3. Liven up food with spices! There are SO many healthy alternatives to salt. Herbs, salt free spices, basil, oregano, cilantro, lemon pepper, lime juice,fennel…the list goes on! Get creative!
  4. Eat at home. Eating out can sometimes sabotage our diets.  Think smart, choice smart!  Better option…eat at home more often! Restaurants often load on the salt heavy foods and toppings!
  5. Opt for full fat over low-fat/fat-free! Think of it this way…when fat is taken out, most likely something else is added.  More often than not its salt or sugar or even added chemicals. YUCK!
One basic way to cut your sodium intake that I didn’t include is skip the shaker.  If salt is a problem, or a concern for you…do not add any salt to your food.  Pretty simple. 
Now, onto the September Blogging Challenge! 
#13 Your top guilty pleasure
Chips and dip. My FAVORITE unhealthy treat! Although, you can pick healthier options,  I love and often choose french onion dip with kettle chips. I only indulge about once a month…(PMS);) .   And…I have always loved candy. All kinds.  And I watch reality TV, lots of it.  
#14 My favorite things about blogging
Oh lets see.  I love it. I love sharing my thoughts and my opinions.  But mostly, I love hearing from my readers.  I love comments and the conversation that happens.  I find it very therapeutic. ;) 
#15 My favorite TV shows.  I feel like I have mentioned this a few times lately but I’ll say it again,  I am obsessed with HOMELAND. I really feel that it’s the best show out there. Nothing else compares. :) I am pretty pumped for the new season. I also may love all Real Housewives and The Kardashians! 
Do you have trouble with your salt intake?
What is your top guilty pleasure?