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Patricia Bannan

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How to Navigate Life Transitions with Powerful Wellness Habits | Patricia Bannan, MS, RDN

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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…
Are Frozen Raspberries as Good as Fresh Raspberries?
November 5, 2024

Are Frozen Raspberries as Good as Fresh Raspberries?

As a registered dietitian, I often get asked: Are fresh foods always better than frozen?…
How to Be More Mindful: 12 Tips for Everyday Life
September 3, 2024

How to Be More Mindful: 12 Tips for Everyday Life

Discover 12 practical tips on how to be more mindful in everyday life. Learn how to reduce…
How to Add Protein to Oatmeal: 7 Top Ideas
August 6, 2024

How to Add Protein to Oatmeal: 7 Top Ideas

Oatmeal is a beloved breakfast staple, celebrated for its heartiness, versatility, and nut…
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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

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Snack smarter, feel better 🛒✨⁠ ⁠ I recent Snack smarter, feel better 🛒✨⁠ ⁠ I recently shared some expert picks in @real_simple about the 10 healthy Costco snacks nutritionists always stock up on—because smart snacks = steady energy, better mood, and less stress.⁠ ⁠ 🥣 Kirkland Organic Hummus – Plant-based protein from chickpeas; perfect with crackers or veggies⁠ 🥭 Solely Organic Fruit Jerky – Naturally sweet and antioxidant-rich, made from 100% fruit⁠ 🍫 TRUBAR Plant-Based Protein Bars – Vegan-friendly with protein and fiber to keep you full longer⁠ 🍎 Kirkland Organic Applesauce – Budget-friendly and packed with vitamin C for immune support⁠ 🥥 Kirkland Cashew Clusters – A sweet-savory combo with healthy fats, nuts, and seeds⁠ ⁠ Get the full list of 10 in the article (link in bio!) ⤴️⁠ ⁠ What’s your favorite Costco snack find? 🛍️⁠ ⁠ xx Patricia 💛⁠ ⁠ #wellnessintelligence #snacksmart #costcofinds
Want to make meal prep easier? 🙋‍♀️⁠ ⁠ These time-saving hacks help me eat well all week—without the overwhelm.⁠ ⁠ Pick one to start ⬇️⁠ ⁠ 🧊 Double it & freeze it — future you will thank you⁠ 🥤 DIY smoothie freezer packs = grab, blend, done⁠ 🍽️ Plan 2 versatile meals (like stir-fry → lettuce wraps)⁠ 🥕 Pre-chop veggies + wash greens = meals come together fast⁠ 🥜 Portion out snacks to avoid that mid-afternoon hanger⁠ 🌮 Theme nights (like Taco Tuesday) = less decision fatigue, more fun⁠ ⁠ Which one are you trying first?⁠ ⁠ xx, Patricia 💛⁠ #wellnessintelligence #mealpreptips #timesavinghacks⁠
I’m back with part 2 of my “Calm The Food Down I’m back with part 2 of my “Calm The Food Down” series! 😊⁠ ⁠ This April, I’m sharing quick-assembly meals for breakfast, lunch, and dinner as part of National Stress Awareness Month!⁠ ⁠ Take a breather for lunch and use these 3 simple ideas for next week. ⁠ ⁠ 🥑 Avocado Chicken Wraps⁠ ⁠ Ingredients: Pre-cooked chicken, tortillas, bagged slaw mix, avocado, tahini, lemon.⁠ ⁠ How to: Spread mashed avocado on tortillas, layer with chicken and slaw, drizzle with tahini-lemon sauce, roll up and serve.⁠ ⁠ Stress-busting benefits: Avocados and tahini are rich in healthy fats that support brain health and help stabilize mood. ⁠ 🍅 Grilled Cheese & Tomato Soup⁠ ⁠ Ingredients: Whole-grain bread, part-skim mozzarella, olive oil, tomato soup.⁠ How to: Sandwich mozzarella between bread slices, brush with oil, toast in skillet until golden, heat soup and serve alongside. ⁠ Stress-busting benefits: Fiber, protein, and the power antioxidant lycopene—this trio supports steady energy and a calm, resilient mood. 🌽 Mexican Salad Bowl⁠ ⁠ Ingredients: Mixed salad greens, canned black beans, frozen corn, avocado, grape tomatoes, Monterey jack cheese, tortilla chips, salsa verde. ⁠ How to: Layer greens in bowl, top with drained beans, thawed corn, sliced avocado, tomatoes, shredded cheese, and crushed chips, dress with salsa verde.⁠ ⁠ Stress-busting benefits: Beans, avocado, and greens deliver fiber, magnesium, and B vitamins—nutrients that help manage stress and keep energy and emotions steady.⁠ ⁠ 💬 Want more? Comment ‘CALM’ to receive my free handout with 15 quick-assembly meals!⁠ ⁠ Let’s simplify lunch with delicious, easy meals!⁠ ⁠ Xx Patricia 💛⁠ #stressawarenessmonth #wellnessintelligence #healthylunchideas
You don’t need a retreat—you need 3 minutes. 🌿⁠ ⁠ That mini mindfulness practice you keep putting off? It does more for your nervous system than the 1-hour meditation you MIGHT do next month.⁠ ⁠ ✨ Consistency > perfection⁠ ✨ Small steps > big plans⁠ ✨ Right now > someday⁠ ⁠ Start where you are. With what you have. ⁠ ⁠ That’s where real change begins.⁠ ⁠ What's one small thing that helps you feel calm? ⁠ ⁠ Xx Patricia 💛⁠ ⁠ #wellnessintelligence #stressrelief #nervoussystemsupport
Where are my busy working women at? 💻☕️⁠ Where are my busy working women at? 💻☕️⁠ ⁠ I see how hard you’re working—this is your gentle reminder to take a breath and care for YOU.⁠ ⁠ Next time you’re feeling overwhelmed or anxious at work, take a pause and try one of these strategies: ⁠ ⁠ ✨️ Play calming music or nature sounds in headphones⁠ ✨️ Delete 5 unnecessary emails - clear digital clutter⁠ ✨️ Make a warm beverage and sip it slowly⁠ ✨️ Change your desktop background to something calm or inspiring⁠ ✨️ Stretch your neck, shoulders, or wrists at your desk⁠ ✨️ Put your phone face down for 5–10 minutes⁠ ✨️ Use a timer to focus on one task (Pomodoro style: 25 minutes on, 5 off)⁠ ✨️ Name the emotion you’re feeling to reduce its intensity⁠ ⁠ Which one are you picking today? ⁠ ⁠ Xx Patricia 💛⁠ ⁠ #stressrelieftips #mindfulmoments #wellnessintelligence ⁠
Welcome to my brand new “Calm The Food Down” s Welcome to my brand new “Calm The Food Down” series! 😊 This April, join me, a Registered Dietitian, as we honor National Stress Awareness Month. Dive into our 3-part series right here on Instagram, where I’ll share quick-assembly recipes for breakfast, lunch, and dinner that help reduce stress! Here are three breakfast ideas that whip up in 5 minutes or less: 🥜 PB&J Overnight Oats — Prep Tonight, Grab Tomorrow Ingredients: Rolled oats, chia seeds, almond milk, natural peanut butter, fresh strawberries. How to: Combine oats, milk, and chia in a jar; add peanut butter and strawberries. Chill overnight and enjoy! Stress-busting benefits: Oats and chia seeds offer complex carbs and magnesium to stabilize blood sugar and soothe your nerves. 🥑 Savory Avocado Toast with Egg — Protein-Packed Morning Ingredients: Fiber-rich multigrain bread, avocado, pre-cooked hard-boiled egg, crumbled feta. How to: Toast bread, mash avocado on top, add sliced egg, sprinkle with feta. Stress-busting benefits: Avocado and egg offer healthy fats and B vitamins to combat stress and maintain focus. 🫐 Berry Good Morning Parfait — Sweet Start to Your Day Ingredients: Greek yogurt, mixed berries, ground flaxseed, honey. How to: Layer yogurt, berries, and flaxseed in a bowl, drizzle with honey. Stress-busting benefits: A perfect mix of probiotics, antioxidants, and omega-3s enhances gut health, reduces inflammation, and supports brain function. 💬 Want more? Comment ‘CALM’ to receive my free handout with 15 quick-assembly meals! Let’s simplify stress with delicious, easy meals! Xx Patricia 💛 #wellnessintelligence #functionalnutrition #stressreducingfoods
Hey friends, let’s talk about stress—especiall Hey friends, let’s talk about stress—especially since April is National Stress Awareness Month. 🌿😌⁠ ⁠ This month, I’m sharing techniques that work for both me and my Wellness Intelligence coaching clients to recognize those early stress signals and use science-based tools to lower cortisol levels (you know, that stress hormone that keeps us wired).⁠ ⁠ Here are a few approaches that have made a big difference:⁠ ⁠ ✨ Enjoying snacks rich in magnesium and vitamin B—like almonds, pumpkin seeds, and avocados, which help manage stress naturally. ⁠ ⁠ ✨ Taking short breaks when you feel that tension building—Even just 5 minutes can change everything.⁠ ⁠ ✨ Experimenting with phone settings to quiet those constant pings—a game changer for reducing distractions!⁠ ⁠ ✨ Breaking down overwhelming projects into smaller steps—helps to see a clear path forward.⁠ ⁠ ✨ Filling out my weekly meal planner—Taking the guesswork out of "What’s for dinner?" reduces daily stress and keeps us nourished.⁠ ⁠ What are your go-to stress relievers? Drop your favorite stress-busting snack in the comments—I’d love to hear what works for you! 💆‍♀️⁠ ⁠ xx Patricia 💛⁠ ⁠ #wellnessintelligence #stressawareness #selfcare #nationalstressawarenessmonth
April is National Stress Awareness Month! 😊⁠ April is National Stress Awareness Month! 😊⁠ ⁠ Chronic stress doesn’t always manifest in obvious ways like breakdowns—it often appears in subtle signs that you might not immediately recognize as stress. ⁠ ⁠ Here are some hidden red flags that your body might be signaling it’s time for a break:⁠ ⁠ ⁠ 🚩 Frequently sighing without realizing ⁠ 🚩 Unexplained aches in your neck and shoulders ⁠ 🚩 Startling easily at minor, everyday noises ⁠ 🚩 Mindlessly scrolling through social media without really engaging ⁠ 🚩 Feeling overwhelmed by simple tasks like errands or decisions ⁠ 🚩 Zoning out during conversations with friends ⁠ 🚩 Waking up with a tight jaw ⁠ 🚩 Completely avoiding responding to texts or calls⁠ ⁠ Do any of these sound familiar?⁠ ⁠ Throughout this month, I’ll be sharing tips and recipes to help reduce stress. Let me know which topics you’d find most useful, or share your own experiences below! Your input is invaluable and can help shape my content to better support YOU.⁠ ⁠ 💛 xx Patricia⁠ ⁠ #wellnessintelligence #stressawareness #mentalhealthmatters #selfcare
In honor of Stress Awareness Month, make stress-re In honor of Stress Awareness Month, make stress-relieving plant-based chili with us! 🌶️💚   Cooking not only connects us to our food but also serves as an act of self-care, providing a soothing break from the daily rush. Plus, making a big batch means you cook once and eat two or three times—perfect for busy days!   A favorite recipe from my book, “From Burnout to Balance”, this is a plant-based chili that even meat lovers will adore, rich in flavor and packed with fiber.   Ready to whip up some wellness in your kitchen?   Here’s what you’ll need:   🌶 Spice Mixture: 2 tsp chili powder 2 tsp ground coriander 1 ½ tsp dried oregano 1 tsp sea salt 1 tsp freshly ground black pepper 1 tsp paprika ½ tsp ground cumin or cinnamon   🥘 Chili Ingredients: 1/4 cup olive oil 1 large sweet onion, diced 4 large garlic cloves, minced 2 tbsp no-salt-added tomato paste 1 medium head cauliflower, chopped into small florets 1 large green bell pepper, diced 2 (15-oz) cans low-sodium black beans, drained 1 (28-oz) can crushed tomatoes 2.5 cups low-sodium vegetable broth 2 avocados, cubed (optional)   Here’s how to put it together:   ✅ Mix all spice ingredients together. ✅ In a Dutch oven, heat oil over medium-high. Sauté onion until soft. ✅ Add garlic, tomato paste, and spices. Cook until fragrant. ✅ Stir in cauliflower, bell pepper, beans, tomatoes, and broth. Bring to a boil, then simmer until thick. ✅ Serve with optional avocado and your favorite garnishes.   Store leftovers in the fridge for up to 4 days or freeze for up to 4 months.   Tag a friend who’d love this comforting, stress-reducing meal! 🥄💖   xx Patricia   #stressawarenessmonth #stressreducingrecipe #wellnessintelligence #veganchili
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