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About | Patricia Bannan, MS, RDN

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Do you use essential oils? 💧 ⁠
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Finding the right ones to add to your collections can help boost focus, energy, mood, and manage stress⁠
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Here are a few of my favorites:⁠
🌿 Basil - Diluting this oil and massaging it into your scalp may not only reduce stress but also help with headaches and improve focus.⁠
🌼 Chamomile - Research found that chamomile essential oil helped to decrease depression, anxiety, and stress in older adults.⁠
🍋 Lemon - These essential oils can reduce stress and uplift mood.⁠
🌱 Peppermint - This essential oil has also been found to have a positive effect on energy levels during exercise.⁠
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↪️ You can find the full list of my faves & learn more about essential oils with the link in bio!⁠
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#registereddietitian #healthyoption #dietitianapproved #essentialoilsforthewin #essentialoillove #essentialoiltips #essentialoileducation #essentialoilsupplies #essentialoillover #essentialoils101 #essentialoil101 #essentialoilsrock #essentialoillife

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So fun to be back in-studio @KTLA5news with @luparkerla and @gewalker310 😊 ❤️ ⁠
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Sharing 🖐️ five fun and tasty ways to help kids eat their recommended servings of fruits and vegetables each day.⁠
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As the mother of a 5-year-old, I know firsthand how hard it can be! 😌 Check out my IG reel for all the tips! ⁠
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➡️ Or head to the link in my bio to watch the full segment! ⁠
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#nutritionblogger #nutritioniskey #eatforhealth #healthyhabit #wholefoodnutrition #nutritiontips #healthmatters #foodforhealth #micronutrients #foodasmedicine #nutritionfirst #healthyeatinghabits #nutritiousanddelicious #HealthyFoodSharing #eatwholefoods #thenewhealthy #eatyourcolors #inspirehealth #eatcolorful #wholefoodie ⁠
#honestlyparents #thisismotherhood #mamahood #motherhoodthroughig #motherhoodintheraw #motherly #mymotherhood #familyislife #loveyourtimetogether #familyadventure

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⁠So fun to be back in-studio @KTLA5news sharing five fun and tasty ways to help kids eat their recommended servings of fruits and vegetables each day.⁠ 🍎 🥕 🍉 ⁠
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As the mother of a 5-year-old, I know firsthand how hard it can be! Here are some of my tried and true strategies that can help. ⁠
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🖐️ MAKE IT FUN WITH FINGER FOODS. It’s normal for kids to want to play with their food, and it’s an important part of their development. Filling muffin tins or colorful muffin liners with whatever F&V’s you have on-hand works great.⁠
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🍝 BLEND THEM IN. You don’t have to go totally plant-based to get more fruits and veggies in your diet. I’m a big fan of blending in more veggies, like these mushroom and beef blended meatballs. ⁠
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🥤 DRINK UP. Show kids how to make sweet and refreshing drinks without all the added sugar. A serving of lemonade can easily pack in 25 grams of added sugar! This simple Raspberry Lemonade is super tasty and refreshing drink with less sugar.⁠
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🥞 PUT A FACE ON IT. Rather than smothering them in syrup, add a fruit face to your favorite pancakes. Kids get so excited when they see food art.⁠
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🍌 MAKE A FROZEN TREAT. Anything on a stick is fun for kids, like these healthy frozen banana pops. Plus, they have peanut butter under the chocolate for a delicious way to add protein and healthy fats.⁠
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You can find all my favorite tips and tricks with the full segment - link in bio!⁠
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#EatWholeFoods #healthyeatinghabits #nutritiontips #nutritionblogger #NourishYourself #healthybodyandmind #healthmatters #nutritionfacts #micronutrients #nutritiousfood #inspirehealth #nutritiousanddelicious #familyfirstalways #familytimeisthebesttime #familytimeisthebest #famfirst #familypicture #familypics #storytellingmama #theheartcaptured #parenthoodmoments #honestlyparents #thisismotherhood #mamahood #motherhoodthroughig #motherhoodintheraw #motherly #mymotherhood #familyislife #ktla

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What's your favorite citrus fruit? 🍊 ⁠
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If you need a little sunshine in your winter day ☀️ these Pistachio Coconut Lemon Squares fit the bill! 🍋 ⁠
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Full of light & bright flavor, plus 5 grams of plant-based 🌱 protein per serving. 💪 ⁠
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Here's what you'll need to make them: ⁠
Crust⁠
1/4 cup shelled pistachios⁠
1/4 cup unsweetened coconut flakes⁠
1/2 cup turbinado sugar⁠
3/4 cup spelt or whole-wheat flour⁠
1 1/2 cups all-purpose flour⁠
1/2 teaspoon kosher salt⁠
1/2 cup extra-virgin olive oil⁠
1/3 cup unsalted butter, chopped into cubes⁠
Filling⁠
6 large eggs⁠
1 1/2 cups freshly squeezed lemon juice⁠
3 cups turbinado sugar⁠
3/4 cup all-purpose flour⁠
2 tablespoons lemon zest (from about 5 lemons)⁠
Topping⁠
1/4 cup shelled pistachios, chopped⁠
1/2 cup unsweetened coconut flakes, toasted⁠
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➡️ Grab the full recipe details - link in bio!⁠
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#RealFoods #healthyrecipeideas #HealthyFoodInspo #eatwellbewell #eatforhealth #healthyfoodchoices #healthyfoodrecipes #healthyoption #momswhocook #healthyfoodideas #healthyanddelicious #TheNewHealthy #feedfeed #eatingwelleats #TASTEcooking #HuffPostTaste #FoodBlogFeed #TheCookFeed #TOHFoodie #BFHealth #lemonsquare #lemonsquares #lemonrecipes #lemondessert #lemonlove #lemonlover #lemonlovers #fruitdessert #healthybakes #healthybakedgoods

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Grateful to attend an amazing nutrition conference in NOLA with 30+ media dietitians from all over the country learning about the latest in nutrition science & behavioral research.⁠
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Plus, a chance to taste and experience the foods and culture of New Orleans, do a team building activity of painting our own Mardi Gras floats, and a finale with our own curated parade. Oh, what a time! #sponsoredtravel ⁠
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What’s your favorite thing about New Orleans?⁠
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#FoodFluence #nolalove #nolaeats #nolafood #nolalife #nolafoodie #nolatravel #dietitianeats #nutritioncoaching #nutritionmatters #neworleansfood #neworleansculture #neworleansmusic #neworleanslife #dietitiansofinstagram #2023foodtrends #nutritionscience #nutritionknowledge #rdapproved #mardigrasfloats ⁠

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Do you struggle saying no? ✖️⁠
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One of the best habits I developed as I healed from burnout was learning to say no. These days, I remind myself: If you can’t say no, you can’t say yes. 💓 This has become my mantra when I’m hovering in the gray area of whether or not I want to commit to something. ⁠
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Here are some tips to get started:⁠
1️⃣ Start small. Practice saying no and declining invitations from people you know won’t hold it against you. As you gain confidence, you’ll be able to decline more—and bigger—asks.⁠
2️⃣ Close the window. How many times have you prefaced your no with “I’d love to, but . . . ” or “I wish I could . . . ”? Same. That polite intro to your refusal leaves open the window of opportunity.⁠
3️⃣ Change "can't" to "don't." Shifting your response from I can’t to I don’t is a more effective way to say no. he latter implies that saying yes would violate your personal rules or habits, while the former feels like that no might be up for debate.⁠
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↪️ Want more tips and insight? Head to the link in my bio to learn more! ⁠
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#registereddietitian #dietitianapproved #sayno #sayingno #sayingnoisokay #nutritionblogger #healthyhabit #healthmatters #inspirehealth #dietitians #dietitiansofinstagram #rdsofinstagram #loveyourwork #nutritionblog #dietetics #culinarynutrition #createyourlife

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Have you ever tried chia pudding? 🥣 ⁠
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🍊 This plant-based Orange Cream Pie Chia Seed Pudding is a refreshing, perfectly creamy tropical treat!⁠ 🌴 Perfect for breakfast, snack, dessert, or all three. 🤩 ⁠
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⁠Here's what you'll need to make it:⁠
3 cups orange juice⁠
1 ¼ cup plain almond milk yogurt⁠
¼ cup whole almonds⁠
2 Medjool dates, pitted⁠
1 teaspoon pure vanilla extract or 1 vanilla bean, scraped⁠
¼ teaspoon sea salt⁠
½ cup chia seeds⁠
Zest of ½ orange⁠
TOPPINGS⁠
1 banana, sliced⁠
2 Graham cracker sheets, crumbled⁠
2 tablespoons sliced almonds⁠
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↪️ Head to the link in my bio for the full recipe details!⁠
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#RealFoods #healthyrecipeideas #HealthyFoodInspo #eatwellbewell #eatforhealth #healthyfoodchoices #healthyfoodrecipes #healthyoption #momswhocook #healthyfoodideas #healthyanddelicious #TheNewHealthy #feedfeed #eatingwelleats #TASTEcooking #HuffPostTaste #FoodBlogFeed #TheCookFeed #TOHFoodie #BFHealth #chiaseed #chiaseedpudding #chiapudding #chiapuddingrecipe #healthybreakfastidea #healthybreakfastideas #healthybreakfastclub #healthybreakfast_ #healthybreakfasts #healthysnackideas

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Did you know food can improve your mood? 😊⁠
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Food is more than just fuel for our bodies. It’s our whole world! Just like a tree needs good soil to grow, we need good food to be our best selves. 🥰⁠
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Here are some of my favorite good mood foods:⁠
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🍏 Apples - Apples are full of fiber that acts as a prebiotic, which is great for our gut-brain connection.⁠
🥕 Carrots - They’re high in fiber, vitamin A, and folate, all of which can boost your mood and improve your gut health.⁠
🍫 Dark Chocolate - Dark chocolate can reduce stress due to the presence of polyphenols, flavonoids, and magnesium.⁠
🐟 Salmon - A source of healthy fats, salmon also has vitamins D and B12, both of which are great for bringing up your mood.⁠
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↪️ Find the full list of 15 mood boosting foods with my latest blog post - link in bio!⁠
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#EatWholeFoods #healthyeatinghabits #nutritiontips #nutritionblogger #NourishYourself #healthybodyandmind #healthmatters #nutritionfacts #micronutrients #nutritiousfood #inspirehealth #nutritiousanddelicious #BFHealth #FoodBlogFeed #FeedFeed #BlogLovinFood #MakesMeWhole #EatingWellEats #theundiet #thenewhealthy #moodboost #moodboosters #healthyfoodshare #healthyfoodsharing #boostyourmood #improveyourmood #feelgoodfood #feelgoodfoods #fromburnouttobalance #goodmoods

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Happy New Year's friends! 🥳⁠
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Can I still say that on the 9th of January? 😋 I'm (slowly) getting back in action after taking a social media break over the holidays. It was so great to unplug and spend time with family. ⁠🥰⁠
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...Now I'm feeling like it's harder than ever to get back "up to speed". If you're feeling like that too, I've found these tips can help! 🙌⁠
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✍️ Create a simple and energizing morning routine⁠ - Work in some simple stretches, get some fresh air, or add some meditation. Prioritize things that wake you up and energize you first thing in the morning.⁠
✉️ Organize your emails - A full inbox after a break can be overwhelming. Break them down into categories or projects, than slowly work your way through them. ⁠
🧘‍♀️ Take time for self care - Coming back from the holidays can be difficult. Give yourself some grace, and take care of yourself. Do something every day, no matter how small to make yourself feel even just 1% better.⁠
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What helps you get back on track after the holidays?⁠
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#dietitians #registereddietitian #dietitianapproved #dietitiansofinstagram #rdsofinstagram #loveyourwork #businessmum #workforyourself #momsinbusiness #nutritionblog #nutritionblogger #dietetics #culinarynutrition #nutritionexpert #inspirehealth #lovemybusiness #businessmom #mombusiness #womenpreneur #createyourlife #gettingback #gettingbackontrack #takingcareofyourself #takingcareofme #takecareofyourselffirst #takecareofyourhealth #takecareofyourmind #refreshyourself #refreshyourmind #refreshyoursoul

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