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Patricia Bannan

  • About
    • Meet Patricia
    • My Nutrition Philosophy
    • Professional Bio
  • My Book
  • Work With Me
    • Media Communications
    • Speaker
    • Culinary Services
    • Spokesperson
    • Nutrition Coaching
  • Press
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8 Simple Ways to Build an Attitude of Gratitude | Patricia Bannan, MS, RDN

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8 Simple Ways to Build an Attitude of Gratitude
October 6, 2020

8 Simple Ways to Build an Attitude of Gratitude

Who can’t use a little more positivity in their life? Practicing an attitude of gratitud…
How to Make a DIY Cheese Board in 3 Easy Steps
September 22, 2020

How to Make a DIY Cheese Board in 3 Easy Steps

Making a jaw-dropping cheese board is easier than you think! Here’s how you can make a s…
Low-Sodium Foods and Daily Sodium Recommendations
August 25, 2020

Low-Sodium Foods and Daily Sodium Recommendations

Do you know how much sodium you eat each day? Chances are, you consume more than you…
6 Unique BBQ Menu Ideas
July 28, 2020

6 Unique BBQ Menu Ideas

The grill isn’t just made for burgers and dogs. These 6 fun and creative BBQ menu ideas …
Brain Boosting Superfoods
July 14, 2020

Brain Boosting Superfoods

Your brain is the boss of your body, controlling your thoughts, memory, speech, and moveme…
3 DIY Homemade Cleaners
June 2, 2020

3 DIY Homemade Cleaners

If you’re looking for more natural cleaning products, the answer might be closer than yo…
Why Choose Foods and Drinks High in Antioxidants
May 26, 2020

Why Choose Foods and Drinks High in Antioxidants

I'm delighted to have partnered with Tropicana on this blog post. All opinions are my ow…
Coffee and Tea: Health Benefits & Caffeine Insights
May 5, 2020

Coffee and Tea: Health Benefits & Caffeine Insights

Coffee and tea may be different in flavor, but they both offer many health benefits.…
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Wellness Intelligence
Eat Right When Money's Tight

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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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What. A. Week. ✨ Learning & laughing with nearl What. A. Week. ✨ Learning & laughing with nearly 10,000 nutrition pros at the Food & Nutrition Conference & Expo (FNCE) in Nashville! Between inspiring sessions, incredible food, and connecting with so many brilliant RDs and brand partners, my heart (and cup 💛) is full. From early breakfasts to late-night dance parties, it was a whirlwind of wellness, community, and creativity. A few favorite moments 👇 🥗 Nourishing conversations with friends old and new 🎤 Inspiring talks on GLP-1s, food as medicine, sustainability, and so much more 🧘‍♀️ A little Wellness Intelligence in action — calm amid the chaos 💃 Joy, laughter, and a reminder that connection is part of self-care Grateful for this inspiring community — and for the partners who made the week so special 💛 @minddietmeals @drinkolipop @californiaalmonds @choosecherries @yerbamadre @nowfoodsofficial @thewonderfulcompany Till next year, FNCE! 💛
You’ve tried the wellness trends. You’re still You’ve tried the wellness trends. You’re still exhausted.⁠ ⁠ Another supplement stack.⁠ Another “quick” recipe with 47 ingredients.⁠ Another thing on your already impossible to-do list.⁠ ⁠ Meanwhile, in the world’s longest-living communities? They eat beans. Every. Single. Day. That’s it.⁠ ⁠ This minestrone is your permission slip to simplify:⁠ ✨ One pot. 20 minutes. Ingredients you already have⁠ ✨ Canned beans (yes, they count — and they’re just as nutritious)⁠ ✨ Fiber + protein to steady you through back-to-back meetings⁠ ✨ Make it Sunday. Eat it all week. Decision fatigue = solved⁠ ⁠ You don’t need more complexity. You need systems that fit your life. ⁠ ⁠ Blue Zones centenarians aren’t optimizing. They’re not biohacking. They’re eating simple, nourishing food — and living to 100+.⁠ ⁠ What if longevity isn’t about doing more... but doing less, better?⁠ ⁠ Start with soup. Start with beans. Start reclaiming your calm. 💛⁠ ⁠ xx Patricia
Hey friends — if we haven’t officially met yet Hey friends — if we haven’t officially met yet, I’m Patricia 💛⁠ There are a lot of new faces here, so I wanted to try and connect more. I find real connection so hard on social, but I’m going to try — so click through for a bit about me and why I do what I do. Now I’d love to hear from you! Share one thing about yourself or your wellness journey in the comments below 👇 xx, Patricia
🌟 GIVEAWAY TIME! 🌟⁠ ⁠ Ready to relax, re 🌟 GIVEAWAY TIME! 🌟⁠ ⁠ Ready to relax, recharge, and glow from the inside out? ✨ I’m excited to be teaming up with @thesoyfoodscouncil to give ONE lucky winner the ultimate $400 Soy Glow Spa Package.⁠ ⁠ One winner will receive a $300 SpaFinder gift card to design your dream spa day, a weighted blanket, a calming weighted eye mask, and a jade face roller & gua sha set for glowing skin. ⁠ ⁠ Here’s how to enter: ⁠ 1️⃣ Like this post ⁠ 2️⃣ Tag 2 friends in separate comments ⁠ 3️⃣ Follow @thesoyfoodscouncil + @patriciabannan⁠ ⁠ ⏰ Giveaway ends October 8, 2025 at 11:59 PM ET. Winner will be announced in Stories and contacted via DM 📩⁠ ⁠ Soy isn’t just a nutrition powerhouse — its natural compounds support healthy, glowing skin and whole-body wellness from the inside out. Think of it as your beauty routine’s best friend! 🌿⁠ ⁠ Must be 18+ and a US resident. This giveaway is not affiliated, endorsed, or sponsored by Instagram or any of the products in the giveaway.⁠ ⁠ Good luck! 🍀 xx Patricia
Left or right? ⬅️➡️ Here’s the thing — we make about 226 food-related decisions every single day. Breakfast shouldn’t be one that stresses you out. Sweet potato toast is one of my go-tos because it takes the guesswork out. You start with a veggie base you can prep ahead (hello, beta-carotene 👀), then just pick your vibe: ⬅️ Left: I’m craving a protein boost today 🍳 ➡️ Right: I’m keeping it light and plant-forward 🥑 Both options are packed with fiber, vitamins, and flavor — and both can be ready in about 15 minutes if you bake the sweet potato the night before. The “right” choice? The one you’ll actually make and enjoy. 💛 So tell me — which one speaks to you today? Drop a ⬅️ or ➡️ below! PS: If decision fatigue around food is real for you (it is for most of us!), simplifying nutrition is exactly what I help my clients do. Let’s chat. xx, Patricia
Fall mornings call for cozy rituals ☕🍂 This Fall mornings call for cozy rituals ☕🍂 This Chai-Spiced Soy Milk Latte is my new go-to as a dietitian who values both flavor + nutrition. It takes less than 5 min and gives you quality plant protein to start your day right. #sponsored @thesoyfoodscouncil CHAI-SPICED SOY MILK LATTE ✨1 cup brewed chai tea (strong) ✨1 cup soy milk ✨1-2 tsp maple syrup (optional) ✨Pinch of ground cinnamon Instructions: 1. Brew your chai tea strong and hot 2. Heat soy milk in a small saucepan or microwave until warm (not boiling) 3. Froth the soy milk using a frother, or shake vigorously in a sealed jar 4. Pour chai tea into your favorite mug 5. Add frothed soy milk 6. Sweeten with maple syrup if desired 7. Sprinkle with cinnamon and enjoy! Why soy milk? It’s a complete plant protein with all nine essential amino acids—perfect for fueling busy mornings without the stress. Follow @thesoyfoodscouncil for more stress-less recipes and an upcoming giveaway! ✨ Xx Patricia 💛 #wellnessintelligence #soyreal #womenswellness
Weekend meal prep that actually feels like self-ca Weekend meal prep that actually feels like self-care 🧡 Ladies, let’s talk about setting your future self up for success. Make these vegan, gluten-free pumpkin spice waffles this weekend and freeze the extras — because Monday morning you deserves something nourishing without the stress. PUMPKIN SPICE WAFFLES Serves 4 (2 waffles each) Ingredients: 1¼ cups oat milk 3 tbsp ground flax meal 2¼ cups gluten-free flour (like Bob’s Red Mill) 1 tbsp baking powder 1½ tsp cinnamon ½ cup pumpkin puree ¼ cup olive oil (plus extra for waffle iron) 1 tbsp vanilla extract 1 tsp apple cider vinegar Directions: Mix oat milk and flax meal, let sit 10 min. Whisk dry ingredients separately. Add pumpkin, oil, vanilla, vinegar to flax mixture. Fold in dry ingredients until just combined. Cook in an oiled waffle iron 5–7 min, until golden. Weekend prep hack: ✨ Double the batch this Saturday ✨ Freeze extras for up to 2 months ✨ Pop straight from freezer to toaster on busy mornings ✨ Blood sugar steady = fewer stress spikes and no mid-morning crash Sometimes the best self-care is having something delicious and nourishing ready when you need it most. Future weekday you will be so grateful. Save this post so you can make it this weekend, and share it with a friend who could use a little less stress in her mornings. 🧡 Who else is meal prepping this weekend? 👇 #wellnessintelligence #weekendmealprep
🌱 50% of Americans are trying to eat more plant 🌱 50% of Americans are trying to eat more plants… are you one of them?⁠ ⁠ I recently co-presented a webinar with @lorenadragomsrd on flexitarian and plant-based eating. While it was geared toward diabetes professionals, the takeaways are just as relevant for busy women and moms:⁠ ⁠ ✨ Flexitarian eating = adding more plants without giving up your favorite foods⁠ ✨ It’s about balance, flavor, and simple swaps — not restriction⁠ ✨ Plant-based trends are being fueled by health, sustainability, and culinary innovation⁠ ⁠ To bring it to life, I demo’d 3 easy recipes:⁠ 🥢 Tofu Pork Meatballs (a perfect soy + meat flexitarian blend)⁠ 🥗 Edamame, Cucumber & Seaweed Salad with Miso Dressing (gut-friendly + colorful)⁠ 🍫 Silken Chocolate Pudding (plant-based + lower-sugar)⁠ ⁠ You can grab all of these recipes (and more) in the free cookbook created with @chefabbiegelman and @lizweiss — link in bio.⁠ ⁠ A big thank you to @thesoyfoodscouncil, @ndsoybean, @u.s.soy, and @u.s.soybeanexportcouncil for sponsoring the webinar.⁠ ⁠ #wellnessintelligence #flexitarian #womenswellness
🌎 Happy World Mindfulness Day! Last night I ce 🌎 Happy World Mindfulness Day! Last night I celebrated with colleagues at a beautiful yoga class on the beach hosted by @wonderfulpistachios 💚 #sponsoredevent. It was the perfect reminder that mindfulness isn’t just about meditation—it can show up in so many parts of our daily lives. Here are 5 simple ways I practice mindfulness: 1️⃣ Movement — Yoga or even a short walk helps me connect my body and mind. 2️⃣ Breath — Taking a few slow, deep breaths can reset my nervous system in minutes. 3️⃣ Snacking with intention — In-shell pistachios naturally encourage mindful eating: cracking shells slows snacking, shells provide a visual reminder of portions, and the pause gives your body time to register fullness. 4️⃣ Screen breaks — Stepping away from my phone or computer creates space to be present. 5️⃣ Gratitude — Ending the day by reflecting on one thing I’m grateful for shifts my perspective. ✨ Which of these mindfulness practices do you want to try today? xx, Patricia 💛 #worldmindfulnessday #wellnessintelligence #mindfulsnacking #womenswellness #sponsoredevent
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