Susan Alsembach - Understanding Nutrition

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Ottawa, ON
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.

01/21/2026

I often feel that the role of a functional nutritionist is misunderstood.

Many people assume it’s all about creating meal plans or recipe books — but that’s really just the cherry on top.

The true essence of my work goes much deeper. It begins with helping clients understand how food supports our health and interacts with our body, but it’s also about helping people understand their body — so they can make choices that truly serve them.

I work to create a safe space for my clients, because so many carry fears and concerns around their health that haven’t yet been voiced or understood.

My approach involves listening — really listening — to their stories. Their relationship with food. The “nutritional baggage” they’ve collected over the years. Their routines, family life, and the stressors that influence how they eat and feel.

Functional nutrition is about connection. It’s about seeing the whole person behind the symptoms and helping them reclaim balance, clarity, and confidence in their own health.

01/20/2026

We often focus on foods thinking that they are just one thing, ie protein, fats, starches, and we forget that food is so much more than one element!

Once we understand this, we can learn to mix and match our foods to add:

🥕Flavour
🍎Variety
🍋Texture
🍓Color

This will in turn give us more flexibility with the meals we prepare and will support the health of gut microbiome😉

01/19/2026

Can we stop normalizing digestive discomfort?

When our bodies are functioning well, we don’t feel discomfort. Everything works seamlessly — energy flows, the mind is clear, and digestion happens quietly in the background.Yet, when it comes to our gut health, society has begun to normalize things like the afternoon slump, bloating, acid reflux, and irregular bowel movements.

We brush them off as “just how my body is” or reach for a quick fix to get through the day. But these symptoms are actually your body’s way of communicating that something is out of balance.

When they become persistent and blend into our daily routine, we stop noticing — and that’s where the problem begins.

Functional nutrition teaches us to look deeper — not to silence symptoms, but to understand what’s driving them. Instead of another tablet to mask discomfort, what if we explored the root cause: nutrient imbalances, stress, poor meal timing, lack of fiber, or an overwhelmed gut microbiome? Because when we restore balance, wellness follows — and feeling good becomes the new normal again.

Have you noticed any signs your digestion might be trying to tell you something?

01/15/2026

🌱 Leaning Into Legumes This New Year 🌱

As food costs keep rising and many of us look to make healthier choices, I’ve been encouraging clients to rediscover one of the simplest, most nourishing staples—legumes.

Lentils, beans, chickpeas, and peas often go unnoticed in our pantries, yet they’re nutrient-dense, affordable, and incredibly versatile. The best part? Even if you don’t love one type, there are dozens more to try—so you’re sure to find one that fits your taste.

A few reasons to make legumes a regular part of your meals:

High in fiber, supporting gut health and lowering cholesterol

Help stabilize blood sugar levels—great for energy and metabolic health

Packed with plant-based protein

Budget-friendly and long-lasting in your pantry

Easy to prepare—choose canned for convenience or dried for savings

Pairing legumes with whole grains (like rice, quinoa, or barley) creates a complete protein, giving your body all the essential amino acids it needs—just like animal-based proteins.

This year, try adding a can of beans to your soups, stews, or salads and see how simple nourishing choices can make a difference. Your body (and wallet) will thank you!

💬 I’d love to know—what’s your go-to legume or favorite recipe?

01/14/2026

If you're scared or a little hesitant about trying something new and putting yourself out there, it could be anything from trying a new sport, moving, or whatever challenge you have ahead.

Then listen to our latest podcast to pick up a few tips from two women in their 50's!!!!

https://youtu.be/NFr6GM4l0EE?si=f6ydJa8h8eWImcHE

01/12/2026

Over my years in health care—and especially in functional nutrition—I’ve noticed a common theme among many clients: they often view good health as something to achieve—a goal to check off the list.

The problem is, health isn’t static. It doesn’t stop evolving once we “get there.” Our bodies are constantly adapting and changing in response to our genetics, lifestyle, environment, and nutrition.

Health is fluid. It shifts, it responds, and it grows with us. We can live well and feel healthy—even when managing chronic conditions—when we understand our individual bodies and take steps to support them.

Research consistently points to four core pillars that form the foundation of lifelong health and longevity:

Social connection

Nutrition

Sleep

Movement

These elements won’t always be in perfect balance—and that’s okay. What matters most is learning what you need and taking consistent action, in whatever way is possible for you right now.

Take a moment this week to check in with yourself: which of these four pillars feels strong for you right now, and which one might need a little more care or attention?

01/08/2026

We don’t realise that small changes can have a profound impact on our healthy.

Letting go of thoughts and concepts that we were told as children, is often the first step.

Understanding that our bodies are always trying to protect us, so working with our internal rythmes and signals makes life so much easier.

01/06/2026

New Year, New Habits

As another year begins, we’re surrounded by the mantra “New Year, New You.” But honestly, there’s nothing wrong with who we already are. Instead of reinventing ourselves, maybe this is the time to pause, take stock, and gently adjust how we care for our health and well-being.

I like to think of January as a natural checkpoint — a moment to look back on what worked well last year and what didn’t, without judgment. Before life picks up its usual pace, we have a chance to lay the groundwork for small, meaningful changes that support us in the months ahead.

New habits don’t need to be big or complicated. Often, it’s the smallest, most realistic changes that make the biggest difference over time — like starting the day with a glass of water, prepping meals ahead, or using your slow cooker more often to remove the stress from weekday evenings. Adding more vegetables to soups and stews, taking short walks after lunch, or setting aside ten quiet minutes to breathe can all be powerful steps toward better energy and balance.

For me, I’m focusing on using my slow cooker more this year — simple meals, less rush, more nourishment. What’s one small change you’re planning to bring into your year?

12/22/2025

Let’s not add more stress to the holiday!!!!

The holidays are a moment in time for us to indulge, relax and enjoy good food and good company.

For our health and nutrition, it’s about remembering the bigger picture. What really matters is what happens between New Year and Christmas 🤶

So, I’m going to be enjoying all sorts of decadent foods, with no shame and no guilt, just pure pleasure 😋

In the New Year I’ll embrace the normality of good food and keep moving forward in a way the works for me.

12/17/2025

There are so many misconceptions out there about what to eat and what to avoid.

This in turn creates stress and anxiety when food should be about :

💛 Caring - taking some time - we’re not talking hours in the kitchen here 😜
♥️ Enjoyment - of the flavours, smells and texture
💙Nourishment - body and soul
💚Connection - with the ones you’re sharing that meal with

This is one of my family’s favourite meals and a go to on those cold winter evening.

What’s your favourite go to?

12/15/2025

A Client's Transformative Journey
This year, I've guided many clients to better wellness using functional nutrition principles, but one 35-year-old man's progress stands out in his metrics.

He started with elevated markers from inflammation and poor meal timing dating back 15 years. After just 3 months of simple tweaks— switching to whole grains and eating them when he needed them, introducing anti-inflammatory foods like fatty fish, berries, and turmeric at optimal times synced to his cycles—his results were remarkable.

Key Metric Improvements
Here's how his bloodwork shifted, highlighting liver health, cholesterol balance, and blood sugar control:

Metric Before After 3 Months
ALT (liver enzyme) 92 63
Total Cholesterol 7.43 6.47
HDL (good cholesterol) 0.74 0.86
A1c (blood sugar) 6.3 6.00
Triglycerides 4.44 2.9
LDL 4.66 4.33

At the end of the 3 months, he had more energy, was working out at the gym, had more mental clarity, and was slowly losing weight.

Partnership was key: we worked together, listening, working through difficulties, and finding things that worked for him and his lifestyle. Understanding and helping him gain a fundamental knowledge of how his body functions.

Education was key: Functional nutrition helped him understand how stress, sleep, and seasons influence nutrient processing, leading to sustainable change. Ready to unlock your body's potential? Share your biggest health cycle challenge below!

Address

Ottawa, ON

Telephone

+16136203249

Website

http://susanalsembach.com/

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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!