#susanJensen

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

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

Oct 1, 2016
1 min

Chocolate Peppermint Fruit Smoothie

I love making smoothies in the morning because it's a great way to get fruits and veggies in from the get-go! Today I modified my traditional Chocolate Banana Berry Smoothie by adding a drop of doTerra peppermint oil which is great for energy and also adds an element of sweetness. I love the peppermint oil because you can inhale it or use it topically. If I need a little pick-me-up, I will put a little on the back of my neck or inhale it from the palms of my hands—so invigora

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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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Boneless Pork Chops with Mushrooms & Thyme

Susan Jensen

Apr 27, 2016
1 min

Boneless Pork Chops with Mushrooms & Thyme

A lean cut of pork is not a bad option, especially if you don't bath it in the traditional creamy sauces! This recipe is healthy and has an awesome flavor! For more great recipes, exercises and weight loss tips join my monthly newsletter and get my free eGuide: 10 Simple Step to a Leaner Healthier You! (I will never spam you or share your email with anyone) Questions? Email me here! Makes 2 servings 2 5-ounce boneless, center-cut pork loin chops, trimmed and pounded to 1/4 i

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Susan Jensen

Apr 17, 2016
3 min

Top Ten Metabolism Boosting Tips

Here are my top ten, metabolism boosting tips to take you into spring! I’m betting there are explanations here you never really knew! Here we go: 1. Eat breakfast Your metabolism slows down while you sleep, and it doesn’t rev back up until you eat again! Jump start your day with a good 300-400 calorie meal. 2. Consume lean protein at every meal Protein has a high thermic effect (the amount of energy expenditure above the resting metabolic rate due to the cost of processin

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Parmesan Crusted or Garlic Basil Baked Chicken: Its a Two For One!

Susan Jensen

Mar 15, 2016
2 min

Parmesan Crusted or Garlic Basil Baked Chicken: Its a Two For One!

Cooking for a family can be tricky. Sometimes you have to work around food allergies and different tastes. I've always taken the stand that if my kids don't like what I've put on the table, they can dig into the peanut butter and jelly later! I do think my kids have become adventurous eaters because they have been exposed to everything, so I strongly recommend that they at least try different things. Please don't make chicken nuggets and fries every night while the rest of yo

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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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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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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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How To Provide Hearty Meals For Visiting College Kids Without Sabotaging Your Healthy Eating Plan

Susan Jensen

Jan 6, 2015
4 min

How To Provide Hearty Meals For Visiting College Kids Without Sabotaging Your Healthy Eating Plan

A friend of mine contacted me and said, “Could you do me a favor? Will you write a blog post on how to combine the eating styles of college kids with those of the parents so that everyone is happy when they are home?” This can be a dilemma. Parents may find that once their kids leave the nest, their grocery shopping and meal content changes significantly. As we get older, we tend to dial down our food quantities, fats and complex carbs to match the changes our metabolisms are

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Check out where you lie on the media obsessed continuum!

Susan Jensen

Dec 5, 2014
3 min

Check out where you lie on the media obsessed continuum!

Do you bring your phone to the gym even if it’s not to listen to your play list? Try a little experiment next time and give yourself one hour to decompress: one hour out of the day that is spent on YOU! Take this time to concentrate on working your body efficiently and effectively without distraction. Give yourself permission to clear your head of “to do’s” that are constantly pulling at you. If you take time to look at your phone, send texts or take calls, I guarantee your w

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Should I or Shouldn't I—Here's the Latest Word From My Doc on Supplements

Susan Jensen

Nov 18, 2014
4 min

Should I or Shouldn't I—Here's the Latest Word From My Doc on Supplements

Fish oil, baby aspirin, calcium, menopausal supplements…confused or what? It seems there is a lot of constant chatter about supplements or over-the-counter meds to improve your health and longevity: calcium, soy, herbs, baby aspirin, fish oil, vitamin D, glucosamine, body enhancing pills and an array of over the counter supplements to treat the symptoms of menopause. There is a supplement for everything, but what do we take? The good news is that many people are trying to do

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