Susan Alsembach - Understanding Nutrition

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Susan Alsembach - Understanding Nutrition Tired of being tired? Struggling with that afternoon slump? I help professionals increase their energy and lose weight so they can thrive not survive.

Ready to ditch the guilt, and the blame/shame game? Let's focus on YOU and how food can work for you.

Most people don’t realize that our bodies run on invisible, powerful rhythms every single day.Our hearts beat in a stead...
04/03/2026

Most people don’t realize that our bodies run on invisible, powerful rhythms every single day.

Our hearts beat in a steady rhythm.
Our hormones follow natural cycles.
Our circadian clock guides our sleep, digestion, and energy.

These rhythms are always working to protect us and bring us back into balance — yet so many of us spend more time criticizing our bodies than appreciating them.

What if, instead of fighting these rhythms, we learned to work with them?

When we push against our body’s natural flow, we often feel imbalanced, inflamed, tired, or frustrated that “nothing seems to work.”

Just yesterday, a client told me, “I’m eating well, but I still feel gassy before bed.”

By the end of our session, she suddenly understood why it was happening — and realized it wasn’t going to be complicated to fix.

When we begin to understand and align with our body’s natural rhythms, health — and life — become so much easier.

🌿 If you’re ready to reconnect with your body and learn how to work with it, not against it, I’d love to guide you on that journey.

03/03/2026

Let’s keep things simple.

Sweet treats can be good for us.

It’s doesn’t need to be a granola bar or cookie.

Combining nuts and dates (or other fruit) provide us with:

-fibre
- natural sugars
- healthy fats
- a little salt

It’s a ‘natural bliss factor’ that won’t leave you feeling guilty and bloated.

More about the ‘bliss factor’ coming soon😜



What if your snack didn't need a label?Why do so many snacks have to come out of a packet?When I ask clients what they s...
02/03/2026

What if your snack didn't need a label?

Why do so many snacks have to come out of a packet?

When I ask clients what they snack on, I often hear: bars, crackers, “healthy” cookies, protein snacks… all with long ingredient lists and clever marketing.

But if we flip the packet over and actually read the label, we often find:

Several forms of sugar (think gut health and prediabetes, inflammation)

Refined oils (inflammation)

Additives and preservatives

Very little fibre or real food

So I like to ask a simple question:

What if your snack didn’t need a label at all?

A handful of nuts and a piece of fruit

No ultra-processing

Naturally paired fibre + healthy fats = steady energy

You can pronounce every ingredient because… it’s just food

Snacks don’t have to be hyper-convenient, they just need to be easy and real.
Think:

Apple + almonds

Berries + plain yogurt

Banana + peanut butter

Carrot sticks + hummus

Next time you reach for a snack “from a packet”, try this experiment:

Read the ingredient list.

Ask yourself: could I swap this for fruit and nuts (or another whole-food combo)?

Your body knows the difference.

What’s your go-to real-food snack?

If you’re curious about making simple, realistic changes to how you eat (without perfection or restriction), this is exactly what I help clients with. If you’d like support to move away from packet snacks and towards real food that fits your lifestyle, send me a message here on LinkedIn or comment “SNACK” and I’ll reach out.

Je suis ravie d'avoir l'occasion de participer à cette journée Centre Pauline-Charron et soutenir la santé de nos aînés....
27/02/2026

Je suis ravie d'avoir l'occasion de participer à cette journée Centre Pauline-Charron et soutenir la santé de nos aînés.

Comprendre comment bien manger n'est pas compliqué une fois qu'on comprend les bases nutritionnelles, et comment notre corps fonctionne.

Earlier this week I shared a moment from a client session where someone told me, “I thought carrots were bad for me.”Her...
25/02/2026

Earlier this week I shared a moment from a client session where someone told me, “I thought carrots were bad for me.”

Here’s what I wish more people knew:
It’s rarely the vegetables causing blood sugar issues. It’s more often the processed starches (white bread, pastries, crackers, chips) and sugary drinks that lead to big spikes and crashes.

And it’s not just what we eat, but when:

Long gaps between meals

Grabbing quick refined carbs when we’re starving

Late-night snacking on high-sugar, high-starch foods

These patterns have a much bigger impact on blood sugars than eating carrots, beets, or other colourful vegetables ever will.

If you’re worried about prediabetes, start by looking at:

How many packaged, ultra-processed starches and sweets, syrups, muffins, and granola bars show up in your week

How long do you go without eating during the day

Whether your meals include protein, fibre, and some healthy fats to slow the rise in blood sugar

Let’s stop blaming vegetables and start paying attention to the food products and habits that are truly pushing blood sugars out of balance.

🥕 Eat the carrots.
☕ Leave the syrup.

THE CONVERSATION THAT STOPPED ME COLD“I thought carrots were bad for me!”These are the words a client said to me in sess...
23/02/2026

THE CONVERSATION THAT STOPPED ME COLD

“I thought carrots were bad for me!”

These are the words a client said to me in session a few weeks ago.

For a second, I was speechless. This person is borderline prediabetic, and when I heard that, my heart sank.

We were discussing foods that support blood sugar balance and gut health. That one comment reminded me how much fear and confusion exist around eating something as simple and nourishing as vegetables.

Here’s the thing — vegetables aren’t the problem. It’s often the highly processed starches, refined grains, and sugary snacks that throw blood sugars off.

And for many people, it’s not just what they eat but when they eat — long gaps between meals, skipping breakfast, or late-night eating can all impact glucose stability more than a handful of carrots ever could.

These numbers, charts, and “good vs. bad” food lists can turn eating into a stressful guessing game.

Aren’t we supposed to be helping people feel better about food — not more anxious?

They are the start to the day, part of my lifestyle and I wouldn’t have it any other way.Their needs are simple 😊Good wa...
21/02/2026

They are the start to the day, part of my lifestyle and I wouldn’t have it any other way.

Their needs are simple 😊

Good walks
Company
Good food
Sleep

They get me walking on days I wouldn’t otherwise walk, and I’m always happier for it.

I’ve created beautiful friendships through these walks, a true community.



❤️

Celebrating national pet day, our life would not be same without them.They’re needs are simple 😊Fun walksGood foodCompa...
21/02/2026

Celebrating national pet day, our life would not be same without them.

They’re needs are simple 😊

Fun walks
Good food
Company
Rest

They are how the day starts and I wouldn’t want it any other way.

They get me out on days I wouldn’t otherwise walk and I’m always happier for it.



❤️🐾

Somewhere along the way, eating well became stressful and complicated — when it really shouldn’t be.One pattern I notice...
18/02/2026

Somewhere along the way, eating well became stressful and complicated — when it really shouldn’t be.

One pattern I notice often in my practice:

Clients are spending a lot of money on supplements (they’re not cheap!)

Their food foundation isn’t solid

The results they want aren’t showing up

Yet, they keep going with the supplements.

Don’t get me wrong — I’m not anti-supplement. They absolutely have their place. But as the name implies, they should supplement a balanced diet that fits your lifestyle, genetics, family life, and health needs.

Supplements should never replace food or a meal.

When you start with a solid food foundation — steady meals, quality protein, colourful plants, and enough hydration — your body’s nutrient needs are far better supported. Then, if blood work or symptoms show a gap, supplements can be added strategically to fill it.

💡 Food first, supplements second. When you get that order right, everything else works better — your energy, digestion, and even those supplements you do choose.

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My philosophy

I will help you make sense of food. Are you tired, craving sugary foods, looking to lose weight but don’t know where to start? You deserve to eat well with meals plans that work for you. Meal planning can be stressful, as a Registered Holistic Nutritionist with a background in Nursing, I will work with you so that you will be able to thrive instead of survive. No counting calories just tasty food to give you back your energy and lose that weight!