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Empowered Eating Journey

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empowered eating nutrition program

Tired of Obsessing Over Diets and Still Feeling Out of Control?

It’s time to ditch the diets for good and finally feel at peace with eating.

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ARE YOU...

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  • Fed up with diets and programs that leave you feeling defeated and confused?

  • Overwhelmed by nutrition advice online and unsure what’s actually “right” for your body?

  • Ready to let go of food guilt and finally build a relationship with eating that feels peaceful, nourishing, and sustainable.​​​

It’s not a trend. It’s a proven approach to lasting change.

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A 2014 review found that intuitive eating is strongly linked to better mental health, less food obsession, and more body trust.
 
“This isn’t just feel-good advice — it’s evidence-based.”

Is the Empowered Eating Journey right for you?

The Empowered Eating Journey helps you leave diet culture behind and develop a grounded, personalized way of eating that supports your physical, mental, and emotional well-being.

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In this 1:1 program, we’ll explore everything from emotional eating and hunger cues to body image, movement, and how food shows up in your daily life.

You’ll learn to quiet the food noise, reconnect with your body’s signals, and move toward an intuitive, sustainable way of eating—no rules or restrictions required. Whether you're doing this for yourself, your kids, or your future self, this is the beginning of something new.

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What's Included:

2 x 1-hour sessions per month with a Registered Dietitian and Certified Intuitive Eating Counsellor

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  • 2-month commitment at the start (4 sessions total) with the option to switch to month-to-month for continued support
  • 1:1 individualized support to help you understand your current relationship with food

  • Find solutions to your specific food challenges 

  • Set goals towards a new outlook on food and your body

 

Access to the Empowered Eating Online Support Program for 50% off!

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  • 7 quick, high-impact online learning modules
  • Reflective journal prompts and worksheets to help you navigate your Empowered Eating Journey

  • + 1 Bonus Module on Nutrition Considerations for Neurodivergence and Mental Health

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NOTE: A minimum 2-month commitment is required. Insurance receipts are provided for you to be reimbursed by your insurance company. You could receive up to 86% of the program back!

Hit play to learn more!

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Testimonials

I have had the best, most positive experience working with Heather for the past 6 months on my intuitive eating journey. My relationship with food is now the best it has been in my whole adult life. She is a wealth of knowledge and makes nutrition and the intuitive eating principles so simple and relatable. She is so passionate about her practice and genuinely cares about her clients. She approaches your challenges with kindness, patience and compassion, and celebrates your wins and progress with you. I highly recommend her services and resources to anyone looking for support and guidance on your nutrition and wellness journey!

How It Works

Step 1
Book a Free Discovery Call (Optional)

Not sure if this is the right fit? Start with a no-pressure 15-minute discovery call to ask questions and learn more about how we work. Or, if you’re ready, you can jump straight in.

Step 2
Complete Your Intake Forms

Once you're booked in, you'll receive a consent form and detailed intake questionnaire. You’ll also gain access to the self-paced Online Support Program. These help us understand your goals, your history, and what day-to-day life looks like for you, so we can make the most of our time together.

Step 3
Attend Your Initial Assessment

In our first session, we’ll get to know you, your values, and the challenges you're facing. This is a space for us to listen and learn. We’ll ask questions, gather information, and provide a few starter recommendations to get you going. We’ll also go through any of the reflection questions that you’ve completed from the Online Support Program.

Step 4
Continue With Follow-Ups

Twice per month, we’ll meet again for 1 hour to build on your progress, explore any challenges, and adjust strategies together. You’ll leave each session with more clarity, confidence, and practical next steps.

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Ready to Stop Starting Over With Food?

LET’S REWRITE THE SCRIPT TOGETHER!

You’ve done diets. You’ve followed the rules. You’ve tried “lifestyle changes” that felt like restriction in disguise. But what if food didn’t feel so hard? The Empowered Eating Journey is your invitation to finally break free from guilt, confusion, and the binge-restrict cycle, and start building a relationship with food (and yourself) that feels calm, grounded, and sustainable.​

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You’ll get compassionate, personalized support from a Registered Dietitian and Certified Intuitive Eating Counsellor — plus practical tools that actually fit your real life. And when you join, you’ll also get 50% off our Empowered Eating online learning program, a self-paced resource packed with worksheets, video modules, and journaling prompts to help you stay supported between sessions.​​

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Let’s rebuild your relationship with food, one step at a time.

This is your sign to stop chasing “perfect eating" and start discovering what nourished, peaceful eating looks like for you.

  • Am I required to read the Intuitive Eating Book?
    No! Although we strongly recommend reading the Intuitive Eating (4th edition) book or listening to the audiobook, it is not required for this program.
  • Will my insurance cover this program?
    If you have coverage for a dietitian, you are likely able to get part of this program covered. The 1:1 sessions with the dietitian would be covered ($160 each). Therefore, you could receive up to 86% of this program back if you have insurance coverage! The online support (video modules) is not covered by insurance.
  • What happens after 2 months?
    After two months, you can continue with the Online Support Program if you’d like, at a fee of $50 per month. If you’d like to add on additional 1:1 sessions with a dietitian, you can o do so for $320 per month or $160 per hour session.
  • Will this program help me lose weight?
    This program is not intended for weight loss. The truth is, we don’t know what your body is going to do when you begin to eat in a way that honours your body and mind. What we do know is that this way of eating helps you nourish your body in the way it was intended to be, fosters positive body image, prevents and heals people from disordered eating, stops binge eating, increases happiness and has been linked to positive health outcomes such as improved cholesterol levels and blood sugar.
  • I’ve heard that Intuitive Eating doesn’t work for people who are neurodivergent. Can this program help me?
    This program was made for folks with neurodivergence in mind! We offer options and ideas that can help support your unique Intuitive Eating Journey! The Bonus Module 8 specifically addresses Neurodiversity, specifically ADHD and Mental Health (e.g. depression and anxiety)
  • If I have an eating disorder or think I might have an eating disorder, should I take this program?
    While we think that Intuitive Eating can be supportive in those who have gone through treatment for an eating disorder, this program is not intended for people with eating disorders. If you would like support with this, please book a call with one of our ED-informed dietitians.
  • If I’m still not sure if this program is right for me, can I talk to someone?
    Yes! We’d love to connect with you. Feel free to book a free call with one of us here.
  • Do you have a physical clinic?
    At this time, we do not have a physical clinic. The benefit of our virtual clinic is that we can see people from all over Ontario, New Brunswick and Nova Scotia.
  • What does it look like to work with you?
    Working with us is a collaborative and supportive process designed to help you make lasting, positive changes in your relationship with food and your health. Here’s how it works: Discovery: We’ll start with an initial assessment where we get to know you, your unique needs, and your goals. This is where we dive deep into understanding your history, challenges, and what you’re looking to achieve. Personalized Recommendations: Based on your goals and lifestyle, we’ll provide evidence-based and tailored recommendations. This may include actionable strategies, meal ideas, or mindset shifts that align with your values. We also often provide additional resources such as handouts and links to educational books, videos or podcasts. Ongoing Support: We’ll have regular follow-up sessions where we track your progress, address any challenges, and adjust strategies as needed. You’ll leave each session with practical next steps to keep you moving forward with confidence. Continuous Learning: You’ll also have access to helpful resources, such as meal guides, nutrition tips, and tools to make your journey easier and more sustainable. We’re here to support you every step of the way, offering compassionate, non-judgmental guidance and helping you build habits that last.
  • How many sessions do I need?
    When it comes to making lasting changes in your relationship with food and your nutrition habits, it’s important to give yourself the time and support to see real progress. The Jumpstart Package (4 sessions) is the minimum needed to see meaningful change. In just four sessions, we can personalize strategies, track your progress, and address any challenges, giving you the time and support necessary to build lasting habits and stay on track for success.
  • How does billing work?
    At Behind the Plate, we accept both credit cards and e-transfers as payment options. For credit card payments, your card will be billed at the time of the session, and you will receive a receipt immediately after. If you prefer to pay via e-transfer, payment is required before the session. We will send you a receipt right after the session.
  • Do you directly bill to insurance?
    No, we do not currently bill directly to insurance. After each session, you will receive a receipt with all the information required to submit your claim for reimbursement.
  • Can we meet via phone call instead of video?
    We understand that there may be times when you prefer not to meet on camera or experience technical issues. While some sessions may require video, we will discuss this with you beforehand. You can also select your preferred session method when booking through our online portal, which can be accessed here.
  • Will my insurance cover this?
    Please check with your insurance provider to see if Registered Dietitian services are covered under your plan. Dietitians are typically listed under Paramedical Services. Additionally, if you have a Health Spending Account, you can use those funds for your sessions.
  • How often do we meet?
    The frequency of sessions depends on our clients’ needs. Most often, we meet with clients every 2-3 weeks.

FAQ's

Frequently Asked Questions

Ready to stop second guessing your hunger?

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