Susan - Every Day Health Blueprint

I’m Susan, and on Everyday Health Blueprint I share friendly, realistic ways to improve your sleep, nutrition, movement, and everyday habits. I break the science down into simple steps so it actually makes sense and fits into your real life. Expect practical tips, easy routines, and a bit of fun—no extremes and no guilt. New videos every week.

This week on @EverydayHealthBlueprint I'm discussing how the Bliss Factor creates our cravings, so that we think that we have no willpower or self-control.This idea leaves us feeling shame and guilt, when this couldn't be further from the truth!The food industry creates these food products that leave us looking for the next dopamine hit, while feeling empty yet still hungry for more.I'll share a few tips you can try out so that you still can eat sweet things but without the guilt, shame and calorie counting.
Cravings aren't your fault!
🌿 Health isn’t black or white. It’s not simply “sick” or “well.”The World Health Organization defines health as “a state of complete physical, mental, and social well-being — not merely the absence of disease or infirmity.”And yet, so many of us fall into all-or-nothing thinking when it comes to our health.I’ve been asthmatic since birth, and over the years, my relationship with asthma has evolved.Does that mean I see myself as sick or unwell? No.Does it mean I live with a chronic condition? Yes.But it doesn’t define me or limit what I’m capable of. Instead, I focus on what supports my well-being — movement, nutrition, mindset, rest, and connection.On this channel, I’ll share science-based insights and practical tools to help you understand your body, work with it, and adapt these concepts to your own lifestyle.Because health isn’t about perfection — it’s about learning to tune in, understand your body, and support it in a way that supports you.Your body is your home. Let’s start taking care of it.
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Life’s Nuggets

Patricia (Life Coach) and Susan (Nurse & Nutritionist) are two women in the prime of life who share honest conversations about navigating everyday challenges in today’s fast-paced world. Dive in for uplifting discussions, practical advice, and little ‘nuggets’ that will make you smile and help you create better days. Join us for real-life stories, supportive tips, and insights drawn from our decades of experience.

Healthy aging is not just about adding years to your life. It’s about maintaining connection, purpose, adaptability, meaning, emotional wellbeing, and quality of life as we age. In this episode @lifesnuggets-o8q, we go beyond the basics of diet and exercise and explore the emotional, psychological, and practical side of aging well. Join us as we chat about what truly helps people stay engaged, resilient, connected, and emotionally healthy throughout life.Meet Your Hosts: Patricia Carr is an Ottawa-based mindset coach who specializes in emotional wellbeing and the early life patterns that quietly shape adult confidence, relationships, and self-worth. With a grounded, compassionate approach, she helps individuals understand the root of their emotional struggles, break long-standing patterns, and move forward with greater clarity, confidence, and purpose. Website: https://patriciamindsetcoach.ca/ https://www.linkedin.com/in/patricia-carr-6177552a/ Susan Alsembach is a nurse and registered holistic nutritionist. Susan empowers people to take charge of their health by understanding how the body works and how small changes can make a big difference in overall well-being. Website: https://susanalsembach.com/ https://www.facebook.com/alsembach.ca Life's Nuggets podcast: Join Susan and Patricia as we uncover the small but powerful insights—our “nuggets”—that can make a big difference in your everyday life. Through open conversations, practical tips, and expert guidance, we help you navigate life’s challenges and discover new ways to thrive.
Healthy Aging: It's More than Diet and Exercise
Scams in Canada are rising—and they’re more convincing than ever.In this episode of Life’s Nuggets with Susan & Patricia, we break down the top 5 scams happening in Canada right now, what they actually look like in real life, and why so many people are getting caught off guard.If you or someone you know has ever thought “that would never happen to me,” this episode is worth a listen.Additional information: www.equifax.ca - helps protect from fraud and identity theft.Meet Your Hosts: Patricia Carr is an Ottawa-based mindset coach who specializes in emotional wellbeing and the early life patterns that quietly shape adult confidence, relationships, and self-worth. With a grounded, compassionate approach, she helps individuals understand the root of their emotional struggles, break long-standing patterns, and move forward with greater clarity, confidence, and purpose. Website: https://patriciamindsetcoach.ca/ https://www.linkedin.com/in/patricia-carr-6177552a/ Susan Alsembach is a nurse and registered holistic nutritionist. Susan empowers people to take charge of their health by understanding how the body works and how small changes can make a big difference in overall well-being. Website: https://susanalsembach.com/ https://www.facebook.com/alsembach.ca Life's Nuggets podcast: Join Susan and Patricia as we uncover the small but powerful insights—our “nuggets”—that can make a big difference in your everyday life. Through open conversations, practical tips, and expert guidance, we help you navigate life’s challenges and discover new ways to thrive.
Top 5 scams
What if wanting more isn’t selfish… but actually honest?In this episode, we unpack the tension so many women feel between being content and quietly wanting more. Somewhere along the way, ambition and desire got tangled up with guilt—and labeled as selfish.We explore the difference between true selfishness (choosing yourself at the expense of others) and the healthy, necessary kind of self-honoring that allows you to grow, evolve, and go after what you want—without apology.If you’ve ever questioned whether you’re allowed to want more, this conversation will help you see it differently.#wantingmore #womenempowerment #selfimprovementMeet Your Hosts: Patricia Carr is an Ottawa-based mindset coach who specializes in emotional wellbeing and the early life patterns that quietly shape adult confidence, relationships, and self-worth. With a grounded, compassionate approach, she helps individuals understand the root of their emotional struggles, break long-standing patterns, and move forward with greater clarity, confidence, and purpose. Website: https://patriciamindsetcoach.ca/ https://www.linkedin.com/in/patricia-carr-6177552a/Susan Alsembach is a nurse and registered holistic nutritionist. Susan empowers people to take charge of their health by understanding how the body works and how small changes can make a big difference in overall well-being. Website: https://susanalsembach.com/ https://www.facebook.com/alsembach.caLife's Nuggets podcast: Join Susan and Patricia as we uncover the small but powerful insights—our “nuggets”—that can make a big difference in your everyday life. Through open conversations, practical tips, and expert guidance, we help you navigate life’s challenges and discover new ways to thrive.
Is wanting more & being selfish the same thing
Why do we hold ourselves back—even when we’re capable of more?Tall poppy syndrome is the tendency to criticize or cut down those who stand out or succeed. Over time, many of us internalize this and start playing small to avoid judgment.In this episode of Life’s Nuggets with Susan & Patricia, we explore how this shows up in everyday life, how it affects men and women differently, and how awareness can help you step out of it—so you can show up fully and support others in doing the same.Meet Your Hosts:Patricia Carr is an Ottawa-based mindset coach who specializes in emotional wellbeing and the early life patterns that quietly shape adult confidence, relationships, and self-worth. With a grounded, compassionate approach, she helps individuals understand the root of their emotional struggles, break long-standing patterns, and move forward with greater clarity, confidence, and purpose. Website: https://patriciamindsetcoach.ca/ https://www.linkedin.com/in/patricia-carr-6177552a/Susan Alsembach is a nurse and registered holistic nutritionist. Susan empowers people to take charge of their health by understanding how the body works and how small changes can make a big difference in overall well-being. Website: https://susanalsembach.com/ https://www.facebook.com/alsembach.caLife's Nuggets podcast: Join Susan and Patricia as we uncover the small but powerful insights—our “nuggets”—that can make a big difference in your everyday life. Through open conversations, practical tips, and expert guidance, we help you navigate life’s challenges and discover new ways to thrive.
Playing Small? The Truth About Tall Poppy Syndrome
In this episode of Life’s Nuggets with Susan and Patricia, we explore the growing “Trad Wife” movement that’s gaining attention online. We talk about what this lifestyle means, why some women feel drawn to it, and whether the reality of living this way matches the idealized version often seen on social media.As always, we look beneath the surface. What needs or longings might be driving this trend? And do those considering this path fully understand the practical and emotional implications? It’s a thoughtful conversation about choice, identity, and the stories we tell ourselves about relationships and family life.Meet Your Hosts: Patricia Carr is an Ottawa-based mindset coach who specializes in emotional wellbeing and the early life patterns that quietly shape adult confidence, relationships, and self-worth. With a grounded, compassionate approach, she helps individuals understand the root of their emotional struggles, break long-standing patterns, and move forward with greater clarity, confidence, and purpose. Website: https://patriciamindsetcoach.ca/ https://www.linkedin.com/in/patricia-carr-6177552a/Susan Alsembach is a nurse and registered holistic nutritionist. Susan empowers people to take charge of their health by understanding how the body works and how small changes can make a big difference in overall well-being. Website: https://susanalsembach.com/ https://www.facebook.com/alsembach.caLife's Nuggets podcast: Join Susan and Patricia as we uncover the small but powerful insights—our “nuggets”—that can make a big difference in your everyday life. Through open conversations, practical tips, and expert guidance, we help you navigate life’s challenges and discover new ways to thrive.
Trad Wives in the modern day
“In this video, I’m sharing a very personal chapter of my story as a mum and a former nurse. When my daughter first became unwell, we went through the medical system searching for answers—and instead of clarity, I was often dismissed as a ‘stressed mother.’ That experience led me to look beyond the traditional model and eventually to a naturopathic doctor, who helped me understand just how powerfully food can impact the body. Through that process, we discovered my daughter’s gluten and dairy intolerances, and everything began to make sense. This journey not only changed her health, it completely reshaped my path and ultimately led me to become a nutrition and lifestyle coach. I hope our story helps you feel seen, and reminds you that your intuition as a parent matters.”Meet Your Hosts: Patricia Carr is an Ottawa-based mindset coach who specializes in emotional wellbeing and the early life patterns that quietly shape adult confidence, relationships, and self-worth. With a grounded, compassionate approach, she helps individuals understand the root of their emotional struggles, break long-standing patterns, and move forward with greater clarity, confidence, and purpose. Website: https://patriciamindsetcoach.ca/ https://www.linkedin.com/in/patricia-carr-6177552a/Susan Alsembach is a nurse and registered holistic nutritionist. Susan empowers people to take charge of their health by understanding how the body works and how small changes can make a big difference in overall well-being. Website: https://susanalsembach.com/ https://www.facebook.com/alsembach.caLife's Nuggets podcast: Join Susan and Patricia as we uncover the small but powerful insights—our “nuggets”—that can make a big difference in your everyday life. Through open conversations, practical tips, and expert guidance, we help you navigate life’s challenges and discover new ways to thrive.
A Mother's Healing Journey
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