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Patricia Bannan

  • About
    • Meet Patricia
    • My Nutrition Philosophy
    • Professional Bio
  • My Book
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    • Media Communications
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    • Spokesperson
    • Nutrition Coaching
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11 Easy Healthy Dinner Recipes in 30 Minutes or Less | Patricia Bannan, MS, RDN

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11 Easy Healthy Dinner Recipes in 30 Minutes or Less
August 5, 2025

11 Easy Healthy Dinner Recipes in 30 Minutes or Less

Busy weeknights don’t have to mean takeout or cereal for dinner. Whether you’re naviga…
How to Relieve Stress in 5 Minutes or Less
June 3, 2025

How to Relieve Stress in 5 Minutes or Less

Here are seven simple ways to help relieve stress quickly — even on your busiest days …
Improve Your Mental Fitness: Daily Practices for Busy Professional Women
May 6, 2025

Improve Your Mental Fitness: Daily Practices for Busy Professional Women

When you're constantly leading, juggling, and showing up for others, your own mental fitne…
How to Navigate Life Transitions with Powerful Wellness Habits
April 1, 2025

How to Navigate Life Transitions with Powerful Wellness Habits

During the biggest life transitions, our wellness routines are often the first thing to fa…
Natural Energy Boosters for Instant and Lasting Energy
March 4, 2025

Natural Energy Boosters for Instant and Lasting Energy

Discover caffeine-free ways to boost your energy quickly and build sustainable vitality …
7 Heart-Healthy Foods to Support Your Heart in Minutes a Day
February 4, 2025

7 Heart-Healthy Foods to Support Your Heart in Minutes a Day

February is American Heart Month, the perfect time to focus on simple, delicious ways to c…
The Power of Micro-Breaks for Well-Being and Work Performance
January 7, 2025

The Power of Micro-Breaks for Well-Being and Work Performance

Discover how micro-breaks can transform your workday, boost productivity, and improve your…
6 Key Pillars of Health and Wellness
December 3, 2024

6 Key Pillars of Health and Wellness

Feeling burnt out and struggling to stay on a path of healthy living? Learn how to strengt…
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Wellness Intelligence
Eat Right When Money's Tight

From Burnout
To Balance

Eat Right When Money's Tight

60+ healing recipes & simple strategies to boost mood, immunity, focus & sleep

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Eat Right When Money's Tight

From Burnout
To Balance

Eat Right When Money's Tight

60+ healing recipes & simple strategies to boost mood, immunity, focus & sleep

Shopping BagOrder Now

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High-achieving women, listen up: carbs aren’t th High-achieving women, listen up: carbs aren’t the enemy. 🙌⁠ ⁠ If you’ve been avoiding fruit because of the carbs… it’s time to rethink that. 🍎⁠ ⁠ In my recent @TODAYshow interview, I shared why whole fruits (even the carb-rich ones) can be a smart, delicious way to keep your energy steady, your focus sharp, and your health on track.⁠ ⁠ Here are 9 naturally higher-carb fruits worth keeping in your rotation (and why):⁠ ⁠ 🌴 Dates – fiber + minerals⁠ 🍌 Banana – pre-workout fuel⁠ 🍐 Pear – fiber + vitamin C⁠ 🍇 Grapes – antioxidants⁠ 🥭 Mango – vitamins A + C⁠ 🍎 Apple – heart + gut health⁠ 🍒 Cherries – reduce inflammation⁠ 🫐 Blueberries – brain health⁠ 🍈 Figs – gut health⁠ ⁠ 💡 Pair fruit with healthy fats or protein (like apple slices with almond butter or berries with Greek yogurt) to keep your energy steady and avoid blood sugar spikes.⁠ ⁠ ✨ Full article link in bio.⁠ ⁠ xx Patricia ⁠ ⁠ #wellnessintelligence #womenswellness #womenshealth
When the last thing I want to do is cook… this 3 When the last thing I want to do is cook… this 30-minute soup saves me every time. 🍲✨ ⁠ ⁠ Creamy, comforting, and filled with ingredients that support both body + mind (lycopene, beta-carotene, turmeric). ⁠ ⁠ SWEET POTATO, TOMATO & TURMERIC SOUP 🍠🍅🧡⁠ ⁠ • 3 Tbsp unsalted butter⁠ • 1 small yellow onion, sliced⁠ • 1 large sweet potato, peeled + chopped⁠ • 2 tsp grated turmeric (or ¾ tsp ground)⁠ • 1 tsp sea salt + ¾ tsp black pepper⁠ • 1 (28 oz) can crushed tomatoes (with juices)⁠ • 1 (32 oz) carton low-sodium vegetable broth⁠ • 1 Tbsp red wine vinegar⁠ • 2 tsp honey or coconut nectar⁠ • Cilantro + sesame seeds (optional)⁠ ⁠ HOW TO MAKE IT 🍲⁠ ⁠ Sauté onion, sweet potato, turmeric, salt + pepper in butter (5 min).⁠ Add tomatoes + broth. Simmer 22 min until sweet potato is tender. Blend smooth, then stir in vinegar + honey. Top with cilantro + sesame seeds.⁠ ⁠ Cozy warm or chilled like gazpacho, this soup keeps 4 days in the fridge or 3 months in the freezer.⁠ ⁠ Save this for your next no-stress dinner!⁠ ⁠ xx, Patricia 💛⁠ ⁠ #wellnessintelligence #souprecipe #womenswellness
Helping clients manage diabetes… without overwhe Helping clients manage diabetes… without overwhelm? Yes, please! 🙌⁠ ⁠ If you’re a dietitian or healthcare professional, this free webinar is for you 🌱⁠ ⁠ I’ll be joining @lorenadragomsrd to share how plant-based and flexitarian trends can support blood sugar, heart health, and overall well-being — with real-life tools you can use right away.⁠ ⁠ Plant-Based & Flexitarian Trends: Supporting Patients with Diabetes with Real-Life Tools⁠ 📅 Sept 16, 2025⁠ 🕐 1 PM ET⁠ 💻 Virtual (free to attend)⁠ 🎁 Includes a free downloadable e-cookbook developed by @chefabbiegellman and @lizweiss⁠ ⁠ What you’ll learn:⁠ • The latest plant-based and flexitarian trends and how they relate to diabetes nutrition⁠ • The power of soy foods for blood sugar and cardiometabolic health⁠ • Easy, satisfying meal ideas — even for clients using GLP-1s⁠ ⁠ Plus: a live Q&A and a culinary demo with practical, culturally inclusive meal ideas 🍽️⁠ ⁠ Tap the link in bio to save your spot — space is limited!⁠ ⁠ Sponsored by @thesoyfoodscouncil, @ndsoybean, and @u.s.soybeanexportcouncil⁠ ⁠ #soyfoods #diabetesnutrition #nutritionwebinar
Let’s be real. ✨ That morning routine on TikTo Let’s be real. ✨ That morning routine on TikTok might look amazing, but it wasn’t built for your life.⁠ ⁠ If you want to make healthy changes that actually stick, the key is doing it in a way that fits your reality. ⁠ ⁠ In my nutrition & health coaching, I guide career-driven women to build habits with SPARK: Simple, Positive, Actionable, Realistic, and Kind. When your habits spark joy instead of stress, they actually last. 💛⁠ ⁠ If you want to learn more, let’s chat. You can book a free call through the link in my bio. Psst… my approach has a name. I call it Wellness Intelligence™.⁠ ⁠ xx, Patricia⁠ ⁠ #wellnessintelligence #selfcare #habitbuilding #womenswellness
🍕 Sometimes you just need a stress-free pizza n 🍕 Sometimes you just need a stress-free pizza night. No guilt. No dishes piled high. No “what’s for dinner?” brain drain after a long day.⁠ ⁠ Happy to share my top frozen pizza pick alongside my fellow dietitian experts in this great article written by @tobyamidor for @mensfitnessmag and @yahoolife.⁠ ⁠ Frozen pizza may not sound like a healthy choice… but with all the innovation in the frozen aisle, you can enjoy the ease of pizza night and still make better-for-you choices. ⁠ ⁠ Pair it with a side salad, extra veggies, or a little added protein, and you’ve got yourself a balanced, satisfying meal in minutes.⁠ ⁠ Swipe to see 8 dietitian-approved options ➡️⁠ ⁠ Link to full article in bio 💛⁠ ⁠ xx, Patricia⁠ ⁠ #wellnessintelligence #womenswellness #stressfree
Simple Skillet Salmon Burgers... your weeknight (a Simple Skillet Salmon Burgers... your weeknight (and lunchbox!) stress-free hero. 🍔✨  Make a double batch, enjoy them fresh for dinner, then pack leftovers into a lunchbox the next day or freeze for an easy grab-and-go meal later. Cook once… eat twice (or three times!). 🙌 Bonus: Salmon is rich in omega-3s, which can help reduce inflammation and buffer the negative effects of stress on your body. 💛 Swipe ➡️ to see how these can be piled high for a classic burger or packed into a colorful bento box with fruit and veggies for back-to-school. Full recipe in bio. xx, Patricia 💛 #wellnessintelligence #stressfree #womenswellness
Burnout doesn’t always scream.⁠ ⁠ Sometimes Burnout doesn’t always scream.⁠ ⁠ Sometimes it quietly drains your energy, your joy, your spark.⁠ I know what it’s like to ignore the early signs—until you’re running on empty.⁠ ⁠ If you’re feeling disconnected from your work, your people, or even yourself…⁠ This is your gentle nudge to pause.⁠ ⁠ 💛 You don’t have to earn rest.⁠ 💛 You don’t have to do it all.⁠ 💛 You can feel like yourself again.⁠ ⁠ My book From Burnout to Balance is filled with practical tools, healing recipes, and honest reflections to help you reset—on your own terms.⁠ ⁠ ✨ Ready to feel better?⁠ Tap the link in bio to grab the book or book a free discovery call for hands-on support.⁠ ⁠ xx, Patricia⁠ ⁠ #wellnessintelligence #womenswellness #fromburnouttobalance⁠
Some of the habits we’ve been told are “health Some of the habits we’ve been told are “healthy” are actually keeping us stuck—especially for women trying to do it all. ⁠ ⁠ As a registered dietitian and wellness coach who works with high-achieving women, I’ve seen it (and lived it) firsthand. ⁠ ⁠ Here are 5 things I see all the time—and have experienced myself:⁠ ⁠ 1️⃣ Burnout isn’t a badge of honor. It’s your body asking you to slow down.⁠ 2️⃣ Being busy doesn’t mean you’re thriving. Sometimes it’s how we avoid what really needs attention.⁠ 3️⃣ No supplement can fix a draining lifestyle. Start with sleep, stress reduction, and nutrition.⁠ 4️⃣ Obsessing over “clean eating” might be the messiest part of your wellness routine. Progress > perfection.⁠ 5️⃣ You don’t need another restrictive plan. You need a routine that feels good and fits your real life.⁠ ⁠ If any of this hits home, I see you—and you’re not alone. 🥰⁠ ⁠ Want support building habits that actually stick? Let’s chat. Link in bio to book a free call.⁠ ⤴️⁠ ⁠ xx, Patricia 💛⁠ ⁠ #wellnessintelligence #womenswellness #wellnessthatworks⁠
Struggling to hit your protein goal?⁠ ⁠ Here a Struggling to hit your protein goal?⁠ ⁠ Here are 5 underrated protein hacks that make it easier—without eating grilled chicken 4x a day or chugging chalky shakes. 💪⁠ ⁠ Sometimes it’s all about simple, smart swaps that actually fit your life:⁠ ⁠ 1️⃣ Swap regular pasta for chickpea or lentil pasta⁠ 2️⃣ Snack on roasted edamame⁠ 3️⃣ Add peas as a side dish (1 cup = 8g protein!)⁠ 4️⃣ Choose bread with at least 5g protein per slice⁠ 5️⃣ Keep canned tuna or salmon on hand for quick meals⁠ ⁠ Which one are you adding to your weekly routine? Drop it in the comments below!⁠ ⁠ xx, Patricia 💛⁠ ⁠ #wellnessintelligence #highprotein #proteintips⁠
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