#health

Susan Jensen (modified from well plated.com)

Mar 26, 2018
2 min

Shrimp with Zucchini Noodles

I have to admit, it took me a while to buy into the idea that you could actually make noodles from a vegetable! Don't get me wrong, I love my veggies, but convincing my husband he would like noodles made out of zucchini might be a different story! Fast forward, I did it! I bought one of those gadgets that slices, dices and spiralizes veggies, took a stab at it and it was awesome! If the spiralizer scares you, many grocery stores have zucchini noodles ready to go in the refr

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Susan Jensen

Nov 4, 2017
1 min

Easy Sautéed Salmon with Capers

Ok, here is one of my recipes without quantities. We shouldn't be stuck in a box when it comes to our taste buds! With this recipe, you really can't make a mistake. If you are watching your waistline, use less butter. If you love capers, pile them on! Go wherever your taste buds guide you and enjoy! Ingredients: Salmon fillets Extra virgin olive oil Butter garlic 1 lemon Capers Heat olive oil and butter over medium high heat Add garlic and heat until fragrant Add salmon, skin

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Susan Jensen

Aug 16, 2017
1 min

Peach Caprese

This Peach Caprese salad or appetizer is one of the easiest, tastiest recipes I have ever posted! I love recipes with four ingredients that are delectable! We all try to make our recipes look pretty and this one is pretty! The only challenge might be to slice the peaches in beautiful round slices. Check out this video if you want a little help with that! I've always loved the traditional Caprese Salad with tomatoes, but when it's peach season you have to take advantage of thi

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Sleep Deprivation: Consequences and Natural Solutions You May Not Know About!

Susan Jensen

Nov 5, 2016
3 min

Sleep Deprivation: Consequences and Natural Solutions You May Not Know About!

Many of my clients and friends have trouble sleeping and I’m the first to admit I’m a horrible sleeper, as well! Yes, even health coaches and personal trainers can be horrible sleepers! For years I took the easy way out by popping Benedryl most nights of the week. But after a little research, I realized we can’t count on any drug to be totally safe with regular and long-term use. Sleep aids and medications are difinitely necessary in some cases, but it’s worth your time and e

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Susan Jensen

Sep 16, 2016
2 min

True Confessions from a Health Coach

As a health coach and personal trainer, I truly love what I do! There is nothing that makes me happier than helping others and I work with awesome people! Unfortunately, there are many challenges that go along with running your own business. Even though I am professionally trained to eat well, get my sleep, exercise, and be mindful, I have my low points like anyone else. I went on a walk with my husband yesterday and had a little mini melt down—yes I did! I was really overwhe

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Susan Jensen

Aug 28, 2016
2 min

The Perfect Soup for Weight Loss

Choosing the right soup can be one of the best weight loss and disease preventative tools around. According to a study in the 2005 issue of Obesity Research, those who ate two servings of low-energy-dense soups per day, experienced 50 present more weight loss than those who took in the same amount of calories in high-energy dense snacks.(Livestrong.com) So basically, the study shows that weight loss isn't solely based on calorie intake. Processed and high fat foods metabolize

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Susan Jensen

May 3, 2016
3 min

Grieving and Your Health

As I was trying to think of a new blog topic on health and fitness, I was blank. I have been processing the loss my beloved Teddy, our 13-year-old brilliant, darling, perfect bichon! My daughter tagged me in a Facebook post announcing our loss and I was amazed at the flood of comments that came in. It seems that almost everyone I know is a dog lover, and a very high percentage of those people have grieved or are grieving the loss of a pet. During the onset of Teddy’s illness

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Get Summer-ready with this Weight-loss Challenge!

Susan Jensen

Apr 12, 2016
3 min

Get Summer-ready with this Weight-loss Challenge!

Are you headed to the beach for spring break—awesome, except you’re worried about the skinny, ripped friend sitting next to you that you love to hate. Maybe you have a grad party, high school reunion or wedding you want to look your best for and you’re contemplating what latest ‘challenge’ is going to give you buff arms and washboard abs quickly. I know there are a lot of fitness and eating ‘challenges’ going on and they are tempting! As a health coach and fitness trainer, I

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Susan Jensen

Mar 8, 2016
2 min

Spinach Sauté with Broiled Salmon

If you are thinking you have seen this on my site before, you aren't imagining things, however this is a NEW spinach recipe that I tried and it goes great with my go-to salmon recipe that is worth a repost if you haven't tried it yet! We all know by now how incredibly healthy spinach is. The list of vitamins and minerals in this leafy grean vegetable is long! All you need to know is that spinach has something fab to offer every part of your body, so fit it in wherever you can

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Chicken Breasts with Tomato, Basil &
Arugula/Spinach

Susan Jensen

Dec 5, 2015
2 min

Chicken Breasts with Tomato, Basil & Arugula/Spinach

If you like caprese salad, you will love this—so fresh and so simple! Enjoy! Serves 4 Ingredients: • 4 organic, skinless, boneless chicken breasts (about 1.5 to 2 pounds) • 1/4-1/2 cup thinly sliced packed fresh basil leaves • 1 pound ripe tomatoes diced into 1/2 inch cubes. • 4-6 cups baby arugula and/or spinach • 5-6 tablespoons extra-virgin olive oil • 2 1/2 tablespoons balsamic vinegar • 1-2 cloves garlic, finely chopped • Sea salt and freshly ground black pepper to taste

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Susan Jensen

Nov 16, 2015
2 min

What's the Beef About Steak?

I know, I know, research shows that steak eaters might be at risk for heart disease and cancer, right? Ok, it's really not so black and white. It's kind of like saying wine is bad for you. Well, how much wine are you drinking—a glass or a bottle, red or white? You could ask the same thing about chocolate. Are you going for a few dark chocolate kisses or the full size milk chocolate candy bar? Like wine and dark chocolate, steak has healthful attributes so you might not choose

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Lose Weight and Fight Inflammation at the Same Time!

Susan Jensen

Oct 11, 2015
2 min

Lose Weight and Fight Inflammation at the Same Time!

Chronic inflammation in our bodies has been linked to everything from acne and allergies, to intestinal issues, neurological disorders, autoimmune diseases, and joint pain according to Dr. Mark Hyman. Sometimes it takes an illness or health condition to give us motivation to significantly change our habits and consciously add anti-inflammatory nutrients to our diet. It's tough to avoid all inflammatory foods— I mean who's kidding who—scrumptious, sweet and fatty temptation is

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Six Good Reasons to Bring Smoothies into Your Life!

Susan Jensen

Aug 31, 2015
3 min

Six Good Reasons to Bring Smoothies into Your Life!

Smoothies come in and out of my life like so many other edible items. But I have to admit, I keep coming back to them. Today I made one with milk, plain yogurt, frozen blueberries, banana, kale and ice—pretty good! Some people get a little overwhelmed when it comes to needing multiple ingredients in a recipe form. It's way easier to grab a banana or a yogurt, right? It's really not that complicated. First off, It's important to note that I have made hundreds of smoothies and

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Seven Strategies for College Health and Safety

Susan Jensen

Jul 29, 2015
5 min

Seven Strategies for College Health and Safety

College freshman are ramping up to set sail in the new uncharted territory of independence. They are busy “friending” their future dorm mates on Facebook and Instagram, and color coordinating their bedding. Independence is so exciting! Meanwhile, the parents are reluctantly pushing their babes out of the nest. They aren’t sure how their kids are going to get their laundry done, budget their money, get to bed on time, and balance homework and fun. There are a lot of pressures

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Susan Jensen

Jul 24, 2015
1 min

Bruschetta with Feta and Olives

Looking for a healthy appetizer idea for the weekend. This one is really good! ‪ 2 cups tomatoes, seeded, diced (around 3 tomatoes) 1⁄2 cup feta cheese, crumbled 1⁄4 cup mixed olives, in oil, drained and chopped 2 tablespoons fresh chives, chopped 2 tablespoons extra virgin olive oil 24 slices baguette, toasted, cut in 1/2 inch thick. (I used packaged toasted rounds and tortilla scoops for those with gluten intolerance) salt and pepper Mix tomatoes, feta, olives, chiv

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Susan Jensen

Jul 7, 2015
1 min

Giving: a Health Benefit

There is so much more to good health than eating well and exercise. Here's a little healthy reminder for all of us: I woke up to this text this morning and it warmed my heart. My first reaction was wow, how nice that this busy person took the time out of her day to show gratitude. It also made me realize that the time and attention we give to others makes a difference. Some of the most rewarding forms of giving only take a few seconds and can make a lasting and impactful diff

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Susan Jensen

May 20, 2015
2 min

What Really Happens When You Sleep

We need sleep for many reasons, both mentally and physically. In addition to causing severe stress and other ailments, sleep deprivation doubles the risk of obesity! We might think that the less we sleep, the more calories we will burn and the more weight we will lose, but research shows quite the opposite. As a result of hormonal, appetite-stimulating changes, sleep deprivation can lead to weight gain. Do you really know what goes on when you sleep—at least within your own b

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College Basic Training: strengthen your mind and body to leap any college hurdle

Susan Jensen

Mar 27, 2015
1 min

College Basic Training: strengthen your mind and body to leap any college hurdle

Get your copy from my Swan Fitness and Health Coaching, Amazon or Barnes & Noble #fitness #health #collegehealth #collegebasictraining #sex #sexualassault #mediadistraction #mindfulness #drugs #alcohol #sleep #eatingdisorders #anorexia #bulimia #bingeeating #selfdefense #nutrition #exercise #fitfam #susanjensen #susanjensen #collegebasictraining

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Susan Jensen

Mar 23, 2015
1 min

The Power of Popcorn

I love popcorn! I don’t know about you, but sometimes I need something to crunch on for a while. If we cure that crunch craving with chips and crackers we are sure to see the numbers go up on the scale. There is no doubt that a healthy bowl of popcorn can aid in weight loss. Your choice in popcorn is important though—lose the butter topping! I was a popcorn maniac before I ever knew it contained so many awesome health benefits! First, it’s a natural whole grain and that mean

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College Basic Training: let's talk about sex

Susan Jensen

Feb 26, 2015
3 min

College Basic Training: let's talk about sex

My book, College Basic Training: strengthen your mind and body to leap any college hurdle, helps college students understand that staying healthy goes way beyond a green smoothie and dorm room exercise. Maintaining good physical and mental health also requires managing the many impulses that may undermine our well-being. Each decision we make has a profound affect on our mental and physical health. If we don’t control our eating, we might reach an unhealthy weight. If we stay

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