Marissa Beck, MS, RDN | Dietitian
My Monday morning ☀️ newsletter is here to help you enjoy food again, improve your health, and stop the cycle of stress-eating and restrictive diets. With practical tips and compassionate guidance, you’ll strengthen your relationship with food, your body, and yourself, one week at a time.
Plan Thanksgiving like a non-diet pro.
Plan Thanksgiving like... A Non-Diet Pro. November 24, 2025 Marissa Beck, MS, RDN Hi Reader, Most people don’t “overeat” on Thanksgiving because the food is too tempting. They overeat because they show up to the meal starving. All day long they might say: “I’ll save my calories.” “I’ll just wait until the big meal.” “I need to ‘be good’ this morning.” …and then 4pm hits and suddenly you’re dizzy, irritable, ready to eat your plate and the centerpiece. 👉🏼 Skipping meals doesn’t help you eat...
3 numbers that can predict your health.
November is National Diabetes Month. Do you know your A.B.C.s? November 10, 2025 Marissa Beck, MS, RDN Hi Reader, On the heels of hosting a wonderful Health Fair this past week at a large non-profit (and presenting there today!) on diabetes prevention and treatment, I’m feeling especially inspired to keep the momentum going. November is National Diabetes Month, and it’s the perfect time to check in on your A.B.C.s: A1C, Blood Pressure, and Cholesterol. These numbers can help you catch small...
The ghost of diet culture past👻
October 31, 2016. Our little 16-month old teapot was just thrilled to be in costume that day... Sorry, Nate, this is going out to a lot of subscribers LOL!!!! Hey Reader, so I had this funny idea the other day (and I might still do it on my socials). What if I reenacted what answering the door on Halloween might have looked like with diet culture through the decades? I’m 42, so I’ve got some prime material to work with. Sad but funny, I guess? 😅 Anyway, it would go a little something like...
The Pleasure Curve.
Why’s it so hard to stop eating something when it tastes soooo good? Let’s talk about the “Pleasure Curve.” Happy Monday, Reader, I tried something new this week. I made a long-form video. (And by “long-form,” I mean… 6 minutes. Don’t get too excited). Apparently, I’m physically incapable of saying anything in under 90 seconds, and yes, I know reels are now 3 minutes, but still. It’s hard to stop talking when there’s nuance involved! But I challenged myself to condense one of the biggest food...
The lonely (but powerful) middle ground in nutrition.
The lonely (but powerful) middle ground in nutrition. Polarization is loud. Nuance is quiet. Marissa Beck, MS, RDN Hi Reader, Have you ever noticed how in food and health, you’re constantly pushed to pick a side? Are you diet-camp or anti-diet? All in on body positivity, or skeptical? Do you buy into weight loss programs, or reject them outright? It can feel like no matter where you turn, you’re expected to pledge allegiance to one extreme or the other. And yet… most of us don’t fully fit...
The pendulum effect.
Just because the school year started... Does NOT mean summer is over! Hi Reader! I don’t know about you, but while it might feel like fall once the kids are back in school, it’s not officially fall until it’s officially fall. And no, I will NOT stop being in summer-mode until it’s no longer summer. Yes, I’m still rocking full-on SPF swimsuits and long pants at the pool, because my kids don’t need a crabby, sunburnt mom. Our back-to-school went well for my incoming 5th and 2nd graders. They...
New: cold lunch inspiration + free printable kit
Your lunchbox makeover. Nutritious, delicious & easy lunches that are NOT pinterest-y. Hi Reader, I am BACK! I have been OOO for weeks on end, and finally out of summer-schedule. Here I am at the top of Lake Chelan, in a place called Stehekin. See, this New Yawka goes into the wild, too! AND... As we settle back into school soon, and regular work days, one question keeps coming up in sessions and emails: “Why is lunch always the thing that falls apart?” I am going to tell you why... Your...
6 things you should NOT do before 9 A.M.
March 2025 If you want to get healthier... here are: 6 Things You Should Not Do Before 9 A.M. Hi Reader, Happy Monday! I have been working on a few projects behind the scenes and hoping to share soon enough with you. Revamping the Ultimate Dinner Planner to include some easy recipes is one of those projects, as well as creating an eBook to stop bingeing. Stay tuned. This week, I’ve got a little something for everyone: An Eating Well article I was quoted in, it’s technically about weight loss,...
Food noise. Do you hear it?
If no one is in the forest and a tree falls... Does it still make a sound? Dear Reader, Before we dive into this week’s topic (food noise), I want to take a quick moment to recognize that March is National Nutrition Month! Every year, the Academy of Nutrition and Dietetics chooses a theme, and this year’s is “Food Connects Us.” What better way to embrace that than by actually enjoying food together? I just wrote a blog on this very topic: How to Enjoy Food Together as a Family (Instead of...
Make 2025 your year of nutrition wins 🥳
You heard it here first! I’m hosting a free, live training to help make 2025 your healthiest year yet with a mindset and eating habit S.H.I.F.T. that can handle anything life throws your way. Claim your seat here. Well, Reader, we’re back in action. No more flu, woo! So how about we jump into 2025 with a lot of yummy, healthy resources to get you revved and ready to go, day in and out. Below, feel free to take what you need to start your week (and year) with evidenced-based nutrition...
My Monday morning ☀️ newsletter is here to help you enjoy food again, improve your health, and stop the cycle of stress-eating and restrictive diets. With practical tips and compassionate guidance, you’ll strengthen your relationship with food, your body, and yourself, one week at a time.