Maggie Assaff - RD

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London, ON
Maggie Assaff - RD

Nutrition counselling & coaching for women who are ready to make healthy lifestyle changes and stop 'dieting' for good. Virtual appointments available.

Visit www.maggieassaffrd.com for a complete list of services.

07/28/2025

I'm back!
And so excited to start working with you again.

I’m accepting a small number of new clients for virtual nutrition support — with a focus on women’s health.

Whether you're navigating PCOS, prenatal or postpartum nutrition, perimenopause, or just wanting a healthier relationship with food — I’d love to support you.

✨ Bookings now open
📍 Virtual sessions
🤍 Weight-inclusive, non-diet approach

Send me a message or click the link in bio to get started!

11/26/2021

Hi friends 🙋‍♀️

Sorry I've been a little absent on here lately but I am wondering if you could help me out!

I'm looking for some feedback from parents (or expecting parents) of infants and toddlers.

If this sounds like you, click the link below to complete a quick 2 minute survey.

In exchange for your time you will be entered in a draw to win a $20 Indigo gift card!

Thanks in advance for your feedback and sharing 😊.

Link to survey: https://mailchi.mp/e1d42dbde5c9/market-research

09/30/2021

Your body is your home, treat it with respect and kindness. 🏠❤️

You may not always love the way your body looks and that’s ok - but that doesn’t mean it doesn’t deserve respect and kindness for all the amazing things it can and will continue to do for you.

👉 Slide through to learn a few ways you can start showing your body respect.

09/20/2021

Intuitive eating can sometimes be misinterpreted to mean eating only when we are physically hungry and always stopping when we are full.

When this happens, we end up taking the concept of listening to our hunger and fullness cues and turning it into another diet rule.

In reality, we will always eat for reasons beyond just physical hunger and we are, without a doubt, going to eat beyond fullness every now and then.

👉 Slide through above to learn about the different types of hunger.
👉 Save this post and come back to it the next time you need a reminder.

✨ Could you use some support in your relationship with food? Let’s chat! Send me a DM or click the link in my bio to book a free 15-minute discovery call. ✨

09/14/2021

Today we’re talking about emotional eating and hopefully bringing you a new way of approaching this often unpleasant experience.

First, it’s important to know that without adequate self-care it's really hard to be attuned to your body and accurately hear signals of hunger and fullness. This can lead to eating experiences that feel out of control and not in line with your body’s needs.

Also, know that a dieting mentality and food restriction (physically or mentally) can lead to a loss of control around food which can feel like emotional eating. In reality, it’s just your body doing what it needs to survive.

Of course, emotional eating can also be based on difficulties managing your emotions.

This 👏 is 👏 ok 👏

Using food to distract or cope with emotions isn’t always a bad thing. However, when this is the only way of dealing with emotions, it ends up adding more stress and doesn’t resolve the original issue.

No matter what the reason for overeating or feeling out of control around food is, the response should always include self-compassion and kindness ❤️.

✨ If you struggle with emotional eating and could use some help feeling in control around food, let’s chat ✨.

👉 Send me a DM or click the link in my bio to book a free 15-minute discovery call.

09/07/2021

All the intuitive eating principles work together to enable you to find satisfaction in your meals.

When we arrive at a meal with moderate rather than ravenous hunger, we increase the chance of finding satisfaction in our meal.

When we eat without judgement or diet rules aka making peace with food and challenging the food police, we have the freedom to discover satisfaction.

When it’s time to eat, ask yourself: What do I really want right now?

Slide through above and consider the different sensual aspects of a meal and questions to ask yourself at meal time.

You won’t always be able to satisfy all of them and that’s ok. The more you are able to tap into what you’re actually feeling, the more satisfying a meal will be.

Save this post and ask yourself these questions the next time you’re pulling together a meal.

09/03/2021

How often do you find yourself saying "why am I hungry again, I just ate an hour ago?!"

There are many reasons why you might be hungry not long after eating, none of which warrant ignoring this hunger, but if you do find you’re constantly feeling hungry shortly after a meal, you might want to take a second look at what’s on your plate.

There are 4 main nutrients that help us get and stay full.

➡️ Protein and fat - both take a little more work and time for our body to digest

➡️ Carbs - keep a normal blood sugar and provide the body with energy

➡️ Fibre - adds bulk and slows digestion of carbs, contributing to longer lasting energy

The simplest way to make sure you’re getting a balance of these at meal time is:
🔸1/2 plate veggies (adds bulk and fibre)
🔸1/4 plate protein (can also add fat, and fibre if plant based)
🔸1/4 grains and starches (adds carbs and fibre)

At snacks aim for:
carbs/fibre 🍎🍞🍌🥐
+
protein/fat 🥚🥑🧀🥜

An unbalanced plate isn’t the only reason for feeling hungry shortly after a meal, but next time you notice this happening, reflect back on what you ate last.
Was something missing?

08/30/2021

What is your cue to stop eating?

➡️ A clean plate?

➡️ A set calorie amount?

➡️ When the food stops tasting good?

➡️ Hitting the bottom of the food package?

➡️ When your show ends?

➡️ A distended tummy?

➡️ When everyone else stops eating?

There are a number of factors that influence when we stop eating besides just the feeling of emerging fullness and sometimes these factors can make it hard for us to even feel fullness until we REALLY feel full.

Eating with distractions like the T.V or working at your desk, the habitual pattern of cleaning your plate, or eating really quickly without savouring food all make it difficult to identify fullness.

If eating past comfortable fullness is your usual, slide through for an exercise to practice awareness at eating times.

✨ Could you use some help with distracted eating?

👉Let’s chat! Send me a DM or hit the link in my bio to book a 15-minute discovery call.

08/23/2021

The food police is that little voice in your head telling you you’re “good” for eating 🥦🥗🫑 and “bad” for eating 🧁🍩🍕. It monitors your choices and judges everything you do or don’t eat.

We aren’t born with these judgmental thoughts about food, they develop and are influenced throughout our lives by dieting or exposure to diet messaging, the media, health and wellness coaches, friends, family, etc.

These thoughts or rules about food might feel helpful when we first learn them, but can end up causing more harm than good because they teach us to use external factors to dictate our food choices rather than listening to our body.

Silencing the food police is a key step in the intuitive eating process.
👉 Slide through to learn how to start challenging the food police and negative thoughts about food.

08/18/2021

Easing back into the recipe game over here with this 10-minute mixed bean salad 🥗💁‍♀️.

This one is super quick and easy to make and nice to have in the fridge throughout the week for lunches, snacks, or even a side at dinner.

I don’t really measure anything when I make this and will switch up the veggies based on whatever I have available at the time. But here are some rough measurements..
▪️1 can mixed beans (or beans of choice)
▪️1-2 cups chopped parsley
▪️1 bell pepper, diced
▪️1 carrot, diced
▪️1/2 cup diced red cabbage
▪️1/4 cup diced red onion
▪️1/4 cup lemon juice
▪️3-4 tbsp olive oil
▪️Salt, garlic powder to taste

Let me know what you think!

08/16/2021

Just as restricting or limiting overall food intake eventually leads to overeating. Restricting or limiting intake of a specific type of food also leads to feeling out of control and over eating that particular food.

It’s human nature to want what we can’t have. When we swing too far in one direction by trying to eat perfectly and avoid all the foods we think are bad for us… we eventually end up swinging just as far in the opposite direction and eating way more of those foods than we would have in the first place. The key is to find our place somewhere in the middle.

Research tells us that even just thinking about food in this way (good vs bad) can lead to feeling out of control around foods we classify as bad. In order to truly make all foods fit and feel at peace in our relationship with food, we need to start seeing all foods as morally and emotionally equal.

Eating 🥗🥦🍓🍳 doesn’t make you good.
Just like eating 🍕🍩🍦🥞 doesn’t make you bad.

08/13/2021

Interoceptive awareness is the ability to identify, understand, and respond appropriately to physical sensations within your body.

Different physical sensations can be:
A full bladder 🚽
A rapid heartbeat 🫀
Feeling flushed 😳
Changes in breathing rate 🫁
Cues of hunger and fullness 🍽️

Being attuned to these sensations provides you with information about your body’s present state, which helps you figure out what you need to do to meet your body’s needs.

Some sensations are easier to pick up on - most people are able to feel when their bladder is full and respond appropriately. However, it can be more complicated when we think about hunger. Not everyone experiences it the same way and for some, the connection to hunger cues might be diminished from years of dieting.

Hunger can present itself in a number of different ways within the body and it can vary depending on the intensity of hunger experienced.

When we wait too long and experience extreme hunger we often end up with an unpleasant eating experience. This type of hunger tends to feel like a gnawing emptiness in the stomach, we might have a headache, feel moody, fatigued, nauseous or shaky.

When we respond to hunger in its early stages we’re usually better able to gauge the size and type of meal we want. This type of hunger tends to feel like slight emptiness in the stomach, maybe some stomach growls, thinking about food, and dropping energy levels.

➡️ To get back in touch with your hunger levels, start by paying attention to what hunger feels like for you.
Is it typically a pleasant or unpleasant experience? How does this change before, during, and after a meal?

✨ If you’d like to chat more about hunger cues send me a DM or click the link in my bio to book a free 15-minute discovery call.

Address

London, ON
N5V TO N6P

Website

http://www.maggieassaffrd.com/

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