Susan Alsembach

When: Saturday, May 6, 2023 Where: Hear Canada, 1800 Bank Street, Ottawa (at Walkley Road) — free parking and wheelchair accessible What time: 10 am to 3 pm Admission: To reserve a spot, call toll-free 1 866-545-9878, or email jasbir.heer@hearcanada.com Affinity Health and Hear Canada's [...]

ABOVE: This chickpea lentil salad combines whole grains and legumes, providing your body with the same nutrients as meat. (Photo: susanalsembach.com) With the price of food rising, it is important to know that there are ways to make food work for us, even on a budget. So, this week, I will look [...]

ABOVE: A charcuterie board with a simple salad makes a quick meal. If you don’t have any cold cuts, boil up a few eggs. How often are you bombarded with pictures of delicious meals on social media? Whether you aspire to try these recipes or not — there's always a link! — they [...]

With many people looking to participate in the Canadian Cancer Society’s Dry Feb campaign, this might also be an excellent time to start thinking about a “No Scales February.” When you decide to make a lifestyle change, whether it’s improving your nutrition or increasing your [...]

The holiday season, with its parties, buffets, and family dinners, is synonymous with rich and indulgent food. As you do the Christmas rounds of dinner with friends to family get-togethers, you end up feeling a little more like a stuffed turkey in need of a holiday to recover from the holidays! The [...]

When considering making a lifestyle change, especially with nutrition, it's crucial to understand what healthy means to you. Food is often seen as bad or good. My clients echo this sentiment, and these feelings can lead to emotions of guilt and shame when it comes to everyday nutrition. A healthy [...]

With cooler temperatures and shorter days, clients turn to food to comfort them after a busy day, lack of sleep, or stressful day. However, instead of these foods bringing comfort and security, I hear stories of guilt and shame about having eaten them. It is sad that people feel this way about the [...]

Online, you can find a lot of information about nutrition and wellness, including apps that track calories and others that promote weight loss—it’s hard not to feel overwhelmed. However wonderful and interesting these apps might be, they create a disconnect between us and food. They often [...]

As we head into summer with barbecues ready to cook up amazing steaks and burgers, I thought it would be interesting to delve into the world of protein, what it is, how it works, how much you really need, and how to balance it out. Protein is a macronutrient, meaning it is one of the three main food [...]

When considering changing your nutrition, you will likely think of specific diets like ketogenic, paleo, or vegetarian. So, this week I am outlining the four key factors that I discuss with clients when they are looking to make changes to their nutrition and lifestyle. 1. Be aware of how much time [...]