REVV Health

16/03/2026

If your afternoons sometimes feel like a switch flips around food… like you were doing fine earlier in the day, and then suddenly it feels hard to stop eating…

I want to you to pause for a hot second.

Because what most people do right there is turn on themselves, and think:

“I need more discipline.”
“I need to try harder tomorrow.”

But when we zoom out and look at the whole day together, something else usually shows up.

Meals that were too light… Long gaps without eating….Food you thought you “should” be eating… and a body that’s been running on very little energy for hours.

And when the body senses that, it does exactly what it’s designed to do.

It seeks food.

That’s your body just trying to take care of you, doing its job.

Once people understand this, the question often shifts from:

“Why can’t I control myself?”

to something much more helpful:

“Did my body get what it needed earlier today?”

📌 Save this for the days when eating feels difficult.

14/03/2026

What would trusting your child’s body just a little more look like? 📌 save this for your next meal.

For some families that might mean:
• letting your child serve themselves sometimes
• leaving the serving dish on the table instead of portioning everything out
• allowing seconds without making it a big deal
• trusting that hunger and fullness aren’t things we have to control for them

Kids are actually born with a remarkable ability to regulate their intake.

Our role as parents isn’t to micromanage every bite. Our role IS to create the structure around food:

what’s served, when meals happen, and where we eat.

And within that structure, kids get the space to figure out their own bodies.

Again, this is not a free-for-all.

It’s the process of how kids (and you) learn. And honestly, that skill will matter for the rest of their lives.

If this feels hard, you’re not alone. Most of us were raised very differently around food. Including me.

But small shifts at the table can make a big difference over time.

What’s one small way you could give your child a little more trust around food this week?

14/03/2026

Finding candy wrappers in your child’s room can feel alarming.

Most parents’ first instinct is to confront it right away:

“Why were you sneaking this? Where did you get it?”

But when kids feel caught or shamed around food, they often move into protection mode. That’s when you start hearing things like “I didn’t do it” or “my friend gave it to me.”

If your child is hiding food, deep breath. The good news is that this is usually a fixable food environment problem, versus something wrong with you or your kid.

Start by looking at the food environment around your child.

A few places to begin:

1️⃣ Make sure meals and snacks are predictable and happen consistently throughout the day
2️⃣ Reduce shame around “fun foods” like candy (and all food for that matter) so they don’t feel forbidden or secretive
3️⃣ Stay calm and curious when you notice food hiding

Kids usually sneak food because they’re trying to solve a problem: hunger, uncertainty about food access or the next time they might get that certain food, or fear of getting in trouble.

When food starts to feel more predictable and less emotionally charged, the sneaking often does go away.

If this is happening in your house, I wrote a full article explaining why kids hide food and what parents can do to help.

You can read it here or clicking the 🔗 in bio:
https://revvhealth.com/hiding-food/

13/03/2026

One of the things I notice in my work as a dietitian is how many people have stopped enjoying cooking.

And I get that, even AS a dietitian, dinner becomes yet another decision, another task.

But sometimes the most powerful shift is having a few simple, reliable meals you actually look forward to making.

One of those meals for me is pan-seared salmon.

This recipe is not complicated. It’s crispy on the edges and tender inside. Done in about 20 minutes.

It’s one of those meals that checks all the boxes: nutritious, delicious & easy

I just published the full recipe on the blog, including:

1. how I buy salmon from the fish counter
2. the simple marinade I use
3. how to get the crispy texture right
4. what I serve with it on busy nights
5. tips for picky eaters

If salmon has felt intimidating before, this is a good place to start.

Recipe here:
https://revvhealth.com/pan-seared-salmon-recipe/

And if you make it, I’d genuinely love to hear how it went.

An easy, restaurant-quality pan-seared salmon recipe that works for busy nights, picky eaters, and real-life family dinners.

12/03/2026

You’ve probably heard the message:

Certain foods are engineered to make you “lose control.”

But the research on eating behavior is more nuanced: One of the strongest predictors of binge eating and feeling “out of control” around food isn’t the ingredients.

It’s restriction.

When the body and brain aren’t getting enough food, the brain naturally becomes more focused on food and reward.

Hunger increases attention, motivation, and reward responses toward food. That can make eating feel intense or hard to stop.

In other words, what many people interpret as a personal failure or “addiction” can actually be the body doing what it’s designed to do:

protect you from not getting enough energy.

Research consistently shows that:
• Restrictive dieting increases binge eating and cravings
• Hunger amplifies reward responses to food in the brain
• Loss-of-control eating often improves when people begin eating more regularly and adequately

None of this means food companies don’t make tasty foods. They absolutely do!

But if someone feels out of control around food, the solution often isn’t necessarily avoiding the food at all costs.

Sometimes the work is removing the restriction, fear, and rules around it.

Because the brain responds very differently to food when it trusts that food will be available again.

- Marissa, your dietitian who believes Oreos can peacefully coexist in a pantry

Studies supporting this:
PMID 40848277
PMID 39426909
PMID 34800913
PMID 26094791

12/03/2026

Many people want to improve cholesterol numbers but feel overwhelmed by extreme advice.

So for the VERY first REVV Health Drop-In Office Hour, we’re talking about gentle lifestyle approaches that actually support heart health ❤️

This is a free, casual group conversation where you can bring questions, listen, and learn practical ideas you can apply in real life.

You can submit questions ahead of time or ask during the session. The session will not be recorded to keep the space comfortable.

If you’d like to join, you can register at the link in my bio.

10/03/2026

As I tell my parent-clients:

Your ENTIRE GOAL is to help your kids get enough to eat during their long school day.

You know your kid best. So here’s how you’re going to get the job done in 3 steps:

1️⃣ Check the school menu with them the night before or day of: Will they eat that? Yes? It’s a go. No? Go to step 2.
2️⃣ Pack lunch they will actually eat. Nope, not the leftovers from dinner last night unless you think your kid will eat it. Nope, not the veggies they never eat with the hopes that they might try it today (you have every other meal to explore new foods without pressure and with a longer amount of time). They need energy.
3️⃣ Truly consider packing a candy from V-day or Halloween or Easter. This is an opportunity for you to neutralize these foods without linking them to a reward. You will notice over time they won’t “just eat the candy for lunch,” because they will also have other foods they enjoy and will eat. They will be able to listen to their body from the foods you served and get what they need from their lunchbox. I promise! ❤️

You can read the blog and download the toolkit here (did I mention this is free?!) cool beans :) 🫘

https://revvhealth.com/cold-lunch-ideas/

09/03/2026

A lot of people think eating carbs earlier in the day will make them hungrier.

But in practice, the opposite often happens.

When meals are too light or too low in carbs, your body usually tries to play catch up later.

If you’re constantly hungry later in the day or worried you’re going to “overdo it” …

Try asking:
➡ Did I eat enough earlier?
➡ Did I include carbs?
➡ Did I eat a real meal?

Most times the fix isn’t to eliminate carbs earlier; it’s adding them in.

Follow for more tips like this.

09/03/2026

There’s no right or wrong way to show up.

(Showing up is half the battle).

Come as you are, and we’ll figure out the rest.

- You can follow here for non-diet, evidence-based nutrition

- You can join the “revved and ready” Monday newsletter team, and read public posts 🔗 in bio

- You can peruse the blog at revvhealth.com/blog and grab free downloads

- You can have a cawfee ☕️ tawk w/ me to get to know each other or schedule a consult with your insurance (🔗 in bio). I accept Aetna, Blue Cross Blue Shield, Premera and Regence or can help you with self-pay options.

Finally, which slide was mostly like you?

I’m glad you are here! Welcome 🤗