Susan Alsembach - Understanding Nutrition

07/19/2024

Happy Friday everyone 😊😊😊!!!

If anyone had told me 2 years ago that I would enjoy going to the gym, I’d have laughed so hard.

However, I’ve come to understand the benefits of weight training for my overall health, both physical and mental. I’m starting to enjoy feeling stronger🏋🏻‍♀️

It is a great way to maintain healthy bones and muscle mass as we get older. I don’t do anything crazy just lift to feel good 😊

07/18/2024

Did you know that your body produces 80% of your cholesterol?

If you'd like to find out more, join my Facebook group Susan Alsembach - Nutrition Lifestyle and YOU where I post weekly Friday live videos regarding all topics of nutrition, health, and lifestyle and other helpful material.

See you there 😀

06/12/2024

When we think of making lifestyle and nutritional changes, have your ever stop to think about how well you chew your food?

Do you eat quickly?
Do you eat without taking time to enjoy the food?
Are you stressed when eating?

These factors play into how our body can use the energy from our food.

05/29/2024

Making changes to our nutrition and lifestyle doesn't always need to be big or dramatic.

Simple actions such as increasing your movements throughout the day, can make a difference.

You don't have to reach 10'000 steps, but why not try walking around the block, or taking the stairs instead of the lift?

Let's keep things simple!

05/21/2024

Start reclaiming your health today with these three simple tips. Self-care is also about understanding your body and knowing what works best for you.

05/17/2024

As we head into the long weekend, let's put aside the calorie counting, the food apps, the shame, and the guilt.

Instead focus on enjoying and sharing food with our family and friends, knowing that on Tuesday we go back to eating well.

It's all about finding our individual balance 😀

05/17/2024

As we head into the long weekend, put aside thoughts of calories, diets etc, instead focus on the friends and family you'll be spending time with. Enjoy the food you are eating and sharing, without guilt or shame, knowing that come Tuesday you go back to eating well.

05/15/2024

So happy to be part of this event hosted by Adaptive Living Expo. I look forward to meeting some amazing people and sharing information to improve people's lives and well-being.

Pleased to welcome Susan Alsembach - Understanding Nutrition at the expo to speak with you! Empower Your Body by Understanding Nutrition. Offering you easy, simple-to-follow nutritional support to improve your health and that of your family.

05/13/2024

There is a lot of news coming out lately regarding UPF'S (ultra-processed foods) and the information can be stressful and confusing. If this is how you feel and you'd like to understand this better, join me Friday at noon, in my Susan Alsembach - Nutrition Lifestyle and YOU to talk about UPF's if and how they can be part of your diet.

05/13/2024

I know that headlines such as these can create stress and confusion. If this is how you feel and you'd like to understand this better, join my Facebook Group, https://www.facebook.com/alsembach.ca/groups - Every Friday at noon I will discuss various topics, and this week, I'll talk about UPF (ultra-processed foods) if and how they can be part of your diet.

https://globalnews.ca/news/10479231/ultra-processed-food-early-death-study/

Ultra-processed foods, such as processed meat, fizzy drinks, ice cream and sugary cereals are linked to a higher risk of early death, according to a recent study.

05/06/2024

Things don't have to be complicated or difficult to have a positive effect on our well-being.

04/12/2024

As the seasons change, so does the way eat, so at this time of year, I tidy up the pantry and adjust my meal plan list so that I will enjoy meals with the produce soon available in the Ottawa Farmers' Market

As the weather warms up and local farmers' markets begin selling spring vegetables and fruit, it is time to tidy up your pantry, update or revise old meal plans, and look for recipe ideas

04/12/2024

Spring is the time to freshen your pantry so that you can make the most of the fresh produce we'll see in our local markets!!!

Check out my latest article for a few tips and tricks and a simple tasty recipe

As the weather warms up and local farmers' markets begin selling spring vegetables and fruit, it is time to tidy up your pantry, update or revise old meal plans, and look for recipe ideas

04/05/2024

When thinking of our health, we can’t ignore the mind-body connection and how one can impact the other !

Looking after our physical health will impact our mental health 😊

03/22/2024

Counting calories is time consuming and creates a complex relationship with food 🍱

Understanding the true value of how good food 🍓 is not calories based but knowledge based.

03/19/2024

Do you dread hearing 'What's for dinner tonight?'

Are you tired of the same old meals but don't know how to get out of that food rut? You know you are spending more than youshould but can't figure out why?

Then join me next Wednesday Chartier Physiothérapie for a fun interactive workshop, where I'll help you get out of this rut, save time, and money and reduce stress!!!

What have you got to lose?

Hi everyone,

We are happy to share our spring series workshops that are going to be held at the clinic throughout the next few months. As always, we are looking to provide you with support and information that can guide you in making some healthy lifestyle changes. The workshops are held in English, however, as our practitioners are bilingual all are welcome.

Call 613-680-3993 to reserve your seat or book with reception when next at the clinic. We look forward to seeing you there.

Chartier Physiotherapie

03/04/2024

I am so excited 🤗to share my new website with you !!!

It is so easy to use with all the information there at your fingertips, links, recipes and blogs and easy booking 😊

A huge shout out to for doing such in incredible job, I am beyond happy 😁

02/26/2024

I sometimes feel this 😩And if it’s my turn to cook, listening to one my playlists gives me that boost of energy for the final push 💪!!!

What tricks do you have???

02/13/2024

We eat for various reasons, some serve us well 😊and others not as much ☹️!!!

Flavour and taste is so important, but won’t improve if you eat more!!!

02/08/2024

In today's busy world we don't often pay attention to the sensations our body feels, we push through or ignore them, not sure what to make of them. Is it good to become hungry or not?

Being hungry has nothing to do with starvation or deprivation, yet the food industry leads you to believe that you should keep hunger at bay at all costs

01/19/2024

Nutrition Chats are back !!!! Giving you a space for conversation around topics that can be confusing. Join me to chat about all things processed and ultra-processed on Wednesday 24th at 5pm.

01/16/2024

Do you count calories or track everything you eat ? Is it stressful and time consuming?

There are other ways of looking at how we eat to stay healthy.

I have never counted calories but I do pay attention to the quality, quantity and when I eat my meals - this is something that our body understands

01/10/2024

Diets can be restrictive and stressful! Do I eat Maltesers every day or even weekly ??? Of course not, they’re a treat, but once in a while I do buy a packet and thoroughly enjoy them 😊

It’s important to understand that when it comes to food it’s about education and balance and many other factors. If you’d like to find out more join me tonight at 5 pm

12/15/2023

A nasty case of food poisoning 🤢when eating out with a friend made my whole week grind to a halt!

It was a great reminder of how what we eat really affects how we feel!!!!

Enjoying a new tea my daughter bought to help cheer me up😊 during this very odd week.

12/05/2023

5 minute lunch, keep it simple yet tasty 😋
olives, homemade sauerkraut, gruyère cheese 🧀 with hummus/avocado dip on rye bread

These could be packed for an office lunch and would be way cheaper😊

11/27/2023

Another train, another breakfast enjoying every bite 😋
Loving every minute, although not sure how long I could keep it up for! Thank goodness holidays have a timeline!!!!

11/24/2023

Coffee and an almond croissant 🥐 on the train to Oxford. I love holidays, the change in routine and enjoying treats for breakfast as well as trying new foods is so much!