Susan Alsembach - Understanding Nutrition

02/25/2026

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.

02/23/2026

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?

02/21/2026

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.



❤️

02/21/2026

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.



❤️🐾

02/18/2026

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.

02/12/2026

02/11/2026

Ever thought about layering fiber into your meals?

Over the years, I’ve learned that eating well doesn’t have to be complicated. But every January, there always seems to be a new “nutrition craze” making the rounds.

This year, it’s fiber.

Fiber is important for digestion, blood sugar balance, heart health, and feeling satisfied after meals. We find it naturally in foods like whole grains, beans and lentils, nuts and seeds, fruits, and vegetables with their skins on.

What I don’t see talked about enough is how to layer these different sources of fiber into real-life meals in a way that feels doable and enjoyable.

When we zoom in on just one thing—“hit this fiber number” or “only eat these high-fiber foods”—we can easily lose sight of the bigger picture. That’s when food rules start to creep in, leading to stress, overthinking, and sometimes an unhealthy relationship with certain foods.

True nourishment comes from balance: healthy fats, protein, colorful fruits and vegetables, starches—and yes, fiber too. It’s about understanding the fundamentals and then tailoring them to your individual needs and preferences.

For me, it’s often the simple “layering” habits that make the biggest difference:

I rarely peel my vegetables—just a good wash and the skins stay on (easy, free fiber).

I cook squash with the skin on, so I’m getting both the flesh and the fiber-rich outer layer.

I like adding a spoonful of beans or lentils to soups and salads, sprinkling nuts or seeds on top of meals, or pairing fruit with some yogurt or oats.

Little shifts like these add up over the day, without turning eating into a project or a math equation.

“Curious about layering fiber into your meals without overthinking it? Drop a comment or send me a message.”

02/11/2026

Life is busy enough, so I like to keep things simple.

We don’t need complicated ingredients to eat and be well.

Adding a tin of white beans to any soups you make will support your health with regards to:

Cholesterol
Blood sugar levels
Satiety

Try out and let me know what you think😊

02/09/2026

Being healthy is not about the Instagram post, the calorie counting, or the macros.

It’s not a finish line you cross or a place you “arrive.”
It’s not a wagon to fall off.
It’s rarely loud and flashy.

I see it more like a line of dominoes.

Once you start making small positive changes, they build momentum, and soon you’re adding more tiny supportive actions to your day almost without thinking about it.

Being healthy is about small daily choices that are often unseen and deeply personal:

Taking 5 quiet minutes to sit with a coffee.
Turning your face to the sun and just being.
Putting down your phone and really being present with your family and friends.
Having a glass of water first thing in the morning.
Dancing in the kitchen to your favorite song.
Taking 5 mintues to a read a book you’ve had on hold.

Health is a personal journey, and it will look a little different for everyone.

What’s one small, quiet domino you could tip today?


lifestyle
❤️