REVV Health

10/02/2026

Where are they now?

After 10.5 years of being a mama, my firstborn (who HUMBLED me as a dietitian what with her lack of liking anything my foodie fam served), is now willing to engage with new foods more often than not. Do I still want to throw my hands up in the air at times and say, “JUST EAT IT!” Why yes, yes I do. Do I do that? No. I bite my tongue. 😛 Because I’m seeing immense growth with a no-pressure approach, where I am in charge of the menu (what, where, when) and she is FULLY in control over her intake (how much, whether or not to eat). Is it easy? No, but the exposure she has to a wide variety of foods is very high, and we believe in her. She is starting to believe in herself more, too.

My second born came out liking Steak Au Poivre, as we say. If it weren’t for her, at those younger ages of me being a mama, I would have likely lost hope that this framework could work, in all honestly. Or that I even figured out how to feed kids at all, especially as a dietitian. She truly saved me. So that I could keep plugging away, keep my eyes on the prize.

So much so, that I went onward for higher training in ‘s Feeding with Love and Good Sense VISION Workshop. So that I can help you, too.

If you want to read more on the blog about Satter’s Division of Responsibility (sDOR) and download my graphic as a reminder, head over to the link 🔗 in my bio to visit the blog, and search: SATTER

Or, you can click on the live link: https://revvhealth.com/ellyn-satter-division-of-responsibility/

REVV Health, building competent eaters, one at a time.

07/02/2026

I’m honestly obsessed with watching these athletes.

The Olympics always take me back. To my days on the collegiate field and the slopes. To being younger, chasing something really difficult, learning what it meant to train, to fail, to be part of a team bigger than myself.

I loved being on teams. Still do.

That love is what led me toward sports nutrition in the first place. I was trained in sports nutrition to support athletes, to fuel performance, to understand that no one does their best work alone.

Over time, that passion for teamwork found a home in the corporate wellness space, where the grind employees faced was different but still demanding. Often requiring the same kind of strategic, athlete-style support to sustain energy, focus, and resilience.

And now, in private practice, it shows up differently, but at the heart of it, my clients aren’t just people I work with. We’re on a team together:

• I support them, and they show up for the work.
• I also have my own “departments” behind the scenes (e.g., mentors, colleagues, collaborators, systems) that make it possible to grow something meaningful and sustainable.

Watching the Olympics reminds me why this matters.

Because whether it’s on a global stage or in your own corner of life, we all do better when we’re supported. When we’re not doing it alone. When we’re allowed to grow, learn, fail, and keep going.

Grateful for the teams I’ve been part of in my life, and the ones I’m still building.

Let the games continue 🔥

04/02/2026

Let’s go Seahawks 🏈💙💚

My family of four makes this nacho recipe about once a week, so Super Bowl Sunday is no exception.

We almost always have leftovers. They go into a lunchbox the next day or get reheated later as a legit snack.

REVV HEALTH NACHO RECIPE ⬇️
*Yield: feeds ~6*

Ingredients:
• One 15-oz bag of Juanita’s tortilla chips
• One 15-oz can black beans, drained (optional: lightly cooked)
• Two 8-oz bags shredded Tillamook Mexican 4-cheese blend
• 1.2–1.5 lbs chicken breasts or thighs, shredded
(I use the Instant Pot with chicken broth, but rotisserie chicken works great. We also sometimes use ~1 lb ground beef with taco seasoning.)
• 1–2 ripe avocados
• Your favorite salsa
• Sour cream
• Salt (for the avocado “guac”)

Directions:

1. Preheat oven to 375F. Line two sheet pans with parchment or foil (spray if using foil).
2. Layer chips, meat, cheese, and beans. Make sure every chip gets some love (layer generously)
3. While baking, mash avocado with salt to taste.
4. Serve with salsa, sour cream, and whatever sides you like. We usually add a Taylor Farms salad kit or roasted broccoli.

Nachos that actually satisfy
💚💙💚💙💚💙

02/02/2026

Here’s what listening to your body can actually look like in real life 👇

You eat lunch.
An hour or two later, your body says, “Hey… I want more.”

So you listen.

Sometimes that’s because lunch didn’t quite do the job nutritionally, as in, not enough overall energy. Or not enough carbs, protein or fat. And no, it’s not always protein. In my case, I think I under-shot the shrimp 🦐

Other times it could be related to satisfaction. Maybe lunch checked the boxes but didn’t really hit the spot. Your body might be craving something crunchy, sweet, salty, warm, cold… all good info.

This is where intuitive eating gets misunderstood. Listening to your body isn’t a free-for-all.

It’s paying attention to:
• what’s happening in your brain (logic)
• what’s happening in your heart (emotion)
• what’s happening in your gut (physically)

And responding to all three without “should’ing” yourself. This is what I help my clients practice everyday!

Instead of, “I should eat X…” I help my clients reframe it as, “how would I feel if…”

Also important: if this feels hard right now, that’s ok, it might mean your body needs more structure first, which we call “mechanical eating” (e.g., planned meals, planned snacks, eating even when cues are fuzzy) - mechanical eating is often the bridge that makes this kind of listening possible later on.

So that you can really enjoy your meals and trust your body as you’re eating them. 💛

30/01/2026

In my latest blog post, I break down what the DGAs actually are, what has not changed, and why so much of the public confusion comes from the pictures people are seeing (not the actual evidence).

Not to mention and it needs repeating - the dietary guidelines are population-level guidance and are not designed to replace individualized medical nutrition therapy (MNT).

For that, you really do want to work with a registered dietitian nutritionist (RDN) for individualized recommendations, especially in certain disease states.

You can access my blog via the link in bio or: https://revvhealth.com/2025-2030-dietary-guidelines/

30/01/2026

A reminder, because this keeps getting misunderstood:

A “healthy weight” is not a specific number. It’s not a BMI category. It’s not defined by whether or not you use a medication.

A healthy weight is the place YOUR body can function well, which includes:

1. The ability to get enough kcal, consistently, for YOUR body
2. Where food isn’t consuming your thoughts
3. Factors like sleep, mood, and movement are supported
4. Your labs are within normal range
5. Most importantly, where the behaviors required to maintain this “healthy weight” aren’t harming you.

GLP-1s can surely be part of that picture for some people.

But just like I said in that video earlier today - where two people can eat the same thing and STILL have different outcomes. Two people can be on the same medication and land in very different places.

Two people can weigh the same and have VERY different levels of health.

Healthy doesn’t look the same on everyone. It never has.

29/01/2026

The new Dietary Guidelines changed some of the visuals people have relied on for years, and a lot of folks are feeling confused about what “balanced eating” is supposed to look like now.

A lot of the core principles haven’t changed, but some of the most practical tools (like MyPlate) disappeared. In my most recent blog, I created updated MyPlate-style visuals for kids and adults to help families build balanced meals without stress or perfection.

They’re simple, flexible, and free to use. Save them, share them, or just keep them in your back pocket for busy days. https://revvhealth.com/2025-2030-dietary-guidelines/

Confused by the 2025-2030 Dietary Guidelines? A dietitian explains what they mean, what matters, and how to apply them to real meals.

29/01/2026

People are so obsessed with their own inputs on this app (what I eat, how I train) and wildly undereducated about how irrelevant that information is to someone else’s body.

Comparison is such a dead end.

Two people can do the “same things” and land in very different bodies (and both can be healthy!)

A helpful reframe I use with clients:
👉 Stop asking “How do I get my weight to change?”
👉 Start asking “What are all the things my body needs to feel supported right now?”

Literally weight might change as a result of supporting your body better in different areas - I’m not arguing with that.

Weight data is still data. It’s just not everything. And people love to pretend their “what I eat in a day” videos are the explanation for why they are the way they are when at best, they’re one tiny snapshot of a much bigger system.

Study referenced: PMID 28765272 but there are plenty of others. Also the graphic I created is a conceptual visual. Not weighted).

👈 is not the fully story

27/01/2026

At 42, I’m honestly just happy I can still do a backflip.

What’s funny is… in my younger years I would’ve been way more focused on how I looked doing it. Is this flattering? What does my body look like mid-air? Do I look strong enough? Lean enough? Whatever enough.

Now I just want my kids to be like, “omg… mom can do THAT?!”

In their book, Dr. Lindsay Kite and Dr. Lexie Kite “More Than A Body: Your Body Is an Instrument, Not an Ornament” - this is the whole idea.

PS it doesn’t need to be a crazy backflip.

Our bodies are NOT on this planet to be watched or judged. They are here to DO STUFF! Awesome stuff! To move. To play. To bake. To sit on the floor. To listen. To learn. To LIVE!

I really love teaching my girls this. That their bodies are POWERFUL. That they have UNIQUE bodies. That their bodies are growing and changing and SUPPORTING them exactly as they’re meant to. ❤️

I love that moment for my clients too… when it clicks. Do we have go “all-or-nothing,” we do not. Do we still want to look fly in our forties? Yes we do. I’m not pretending.

But make it secondary to feeling WELL inside your body.

You deserve to feel good. 😊

I highly recommend the Kite sisters’ book, but if you’re needing a place to start, head over to feel absolutely empowered and “revved” by reading their article at:

https://www.morethanabody.org/body-is-instrument-not-ornament/

23/01/2026

I have a breakfast for you. (This is NOT an ad).

I just love products, and thick & fluffy blueberry waffle really hits the spot mentally & physically.

You’re going to feel full with the waffle’s added protein and fiber but you’ll also balance out this meal with healthy fats by adding a peanut or almond butter on top (don’t forget to line it with blueberries or raspberries) 😋

There are a lot of other Kodiak products and recipes I enjoy - feel free to check out my easiest breakfast pancakes via the link in my bio or visit:

https://revvhealth.com/easiest-nutrient-packed-breakfast-pancakes/

22/01/2026

Fasted workouts can change how your body uses fuel during exercise but that does NOT automatically mean more overall fat loss or better health.

Yes, you may burn a higher “percentage” of fat DURING a fasted workout.

But over the rest of the day, you might “make up for it” through appetite, intake, recovery needs, and training quality.

Referenced research:
PMID: 27609363
PMID: 27459862
PMID: 29315892
PMID: 30334499

That’s why fasted workouts, especially when intentionally done for fat loss, don’t RELIABLY lead to better long-term results, and can REALLY backfire for a lot of people.

From a non-diet lens, the better question is:
what are fasted workouts actually doing for YOU?

If on some days training fasted is NBD because it’s easy and low-intensity and you don’t seem to need to “make up for it” later on, that can be fine.

If on the other hand it leaves you under-fueled, more stressed, hungrier later, pushing through cues, or stuck in a binge-restrict pattern… welp, there’s your answer.

Last but not least, you don’t have to choose between always being “fasted” or always going into training with a “full meal.”

There’s a lot of room in the middle, especially if you’re making a supportive choice that helps you feel stronger, steadier, and more at ease in your body.

Comment below: does training fasted feel supportive for you, or not? Or both?

12/01/2026

We’ve been here before.

The original food pyramid struggled for this exact reason. It was abstract, hierarchical, and disconnected from how people actually eat.

That’s why it was phased out in 2011 and replaced with a plate-based framework.

A plate works because it answers the real question people have: “What does a balanced meal look like?”

The way I personally like to use and recommend MyPlate isn’t to rigidly check boxes at every meal, but rather, to notice what’s there and what’s missing (without judgment).

That’s how you learn what actually works for YOUR body.

Plates aren’t hierarchical: they are flexible, practical, and adaptable.

People don’t eat from pyramids.
They eat from plates. 😬

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