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Patricia Bannan

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    • Meet Patricia
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Foods to Calm Holiday Stress | Patricia Bannan, MS, RDN

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Foods to Calm Holiday Stress
December 17, 2019

Foods to Calm Holiday Stress

This article originally appeared on Fox News Health. Holidays are one of the most special…
Recharge, However You Healthy™
December 10, 2019

Recharge, However You Healthy™

I’m delighted to have partnered with Naked Juice on this blog post. All opinions are my …
Half-Hacks for a Healthy Holiday
November 12, 2019

Half-Hacks for a Healthy Holiday

I’m delighted to have partnered with Smart & Final on this blog post. All opinions a…
5 Ways to Get Out and Move This Fall
September 17, 2019

5 Ways to Get Out and Move This Fall

Here are five outdoor fall activities to keep you active this fall while still enjoying ev…
A Deeper Dive Into Plant-Based Options of Omega-3 Fatty Acids
September 10, 2019

A Deeper Dive Into Plant-Based Options of Omega-3 Fatty Acids

I’m delighted to have partnered with the Global Organization for EPA and DHA Omega-3s (G…
Planet-Smart Dairy Farming in California
August 20, 2019

Planet-Smart Dairy Farming in California

I’m delighted to have partnered with Real California Milk on this blog post. All opinion…
10 Summer Travel Tips to Stay Healthy
July 30, 2019

10 Summer Travel Tips to Stay Healthy

Here are 10 of my top summer travel tips to keep your vacation healthy and relaxing. You d…
35 Healthy BBQ Recipes for Your Next Outdoor Gathering
July 23, 2019

35 Healthy BBQ Recipes for Your Next Outdoor Gathering

Choose from these 35 healthy BBQ recipes, then fire up the grill and get ready to cook up …
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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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Never stop learning. 📚 I’m so excited to share th Never stop learning. 📚 I’m so excited to share that I’m now a National Board Certified Health & Wellness Coach (NBC-HWC)! 🎉 As a registered dietitian nutritionist (RDN) with a master’s in nutrition communication, I’ve spent 20+ years helping people make sense of nutrition, wellness, and health in a practical way. But through my Wellness Intelligence coaching and workshops — especially working with executive women and high-achieving professionals — I kept coming back to the same truth: Information is important, but behavior change is where the real transformation happens. So I decided to go deeper. Over the past year, that meant getting up uncomfortably early for online classes before my workday began, completing 50+ hours of coaching, studying for a board exam, and learning more about client-led coaching, mindset, and habit-building support that helps people create lasting, meaningful change. This credential isn’t about adding more letters after my name. It’s about deepening the work I already love: helping women build realistic wellness systems that support energy, resilience, and well-being in real life. And like all meaningful credentials, this one comes with continuing education — which I genuinely love. Because in this work, and in life, the learning never stops. 🙌 What’s one thing you’re currently learning? xx, Patricia 💛
Oatmeal or avocado toast for cholesterol?⁠ ⁠ My an Oatmeal or avocado toast for cholesterol?⁠ ⁠ My answer: yes. 😉⁠ ⁠ As a dietitian, I love when nutrition advice doesn’t have to be all-or-nothing. Oatmeal brings beta-glucan fiber, which can help support healthy cholesterol levels, while avocado toast offers heart-healthy unsaturated fats, fiber, and plant sterols — especially when it replaces butter or other higher-saturated-fat spreads.⁠ ⁠ The real takeaway? It doesn’t have to be either/or. Both can fit into a heart-healthy breakfast pattern, and the best choice is one you enjoy and can build with fiber, protein, and nourishing fats.⁠ ⁠ Delighted to be quoted in @eatingwell by @shawsimpleswaps.⁠ ⁠ Link to the full article in bio.⁠ ⁠ #womenshealth #wellnessintelligence
A bright, feel-good dip to make spring entertainin A bright, feel-good dip to make spring entertaining easier. 🍊✨   One thing I’m taking with me from Women’s Health Month: keeping nourishing, flavorful, and easy to share recipes like this one in regular rotation.   I created this Golden Citrus Baba Ghanoush with @FloridaOrangeJuice #sponsored — a bright, savory dip that feels a little elevated, but is actually very simple to make.   Made with eggplant, chickpeas, tahini, warm spices, and Florida Orange Juice, it’s creamy, citrusy, and perfect for spring gatherings, or an easy snack to keep in the fridge for the week. 100% orange juice adds bright citrus flavor, plus hesperidin — a unique plant compound found primarily in citrus — along with vitamin C and folate. Chickpeas, tahini, and eggplant make this dip satisfying, flavorful, and easy to pair with crunchy veggies or seeded crackers.   Full recipe at the link in bio!   xx, Patricia 💛
Your nervous system called. It wants this salad. Your nervous system called. It wants this salad. Burned out and running on empty? Start with food that helps nourish your brain, mood, gut, and stress response. In this one: kale, walnuts, sweet potato, grapes, and fennel. But the real takeaway? It doesn’t have to be this exact salad. Add a leafy green. Add nuts or seeds. Add something colorful. Add something crunchy. Small upgrades count. That’s Wellness Intelligence in real life. xx, Patricia 💛 #wellnessintelligence #gutbrainconnection #stresssupport
Feeling foggy, fried, or like even small decisions Feeling foggy, fried, or like even small decisions take more energy than they should? That may be your brain and body asking for a different kind of support. Wow — my first @todaysdietitian Spring Symposium, and what an experience. I had the privilege of presenting Burnout and the Brain: Nutrition and Lifestyle Tools for Resilience with the amazing @minddietmeals, author of The MIND Diet. Big thank you to @sklingerrd for moderating our session. Maggie brought the brain science and neuro-nutrition, and I brought the real-life application through my Wellness Intelligence™ framework and my work around burnout recovery in From Burnout to Balance. A few takeaways worth remembering: ✨ Burnout is not a character flaw — it’s a signal.
✨ Stress and burnout are not the same thing.
✨ Your brain needs steady nourishment to support focus, mood, and decision-making.
✨ Pushing harder isn’t the plan — small systems can make recovery easier.
✨ Play isn’t extra — it can help your body shift out of stress mode. Burnout recovery doesn’t start with doing more. It starts with supporting yourself differently — with nourishment, small systems, recovery rituals, movement, connection, and moments of joy that help bring your body back to steadier ground. If you were in the room, I’d love to hear one takeaway that resonated. And if you weren’t — what’s one small thing you can let go of this week? xx, Patricia #TDSS26 #brainawareness #wellnessintelligence
Happy birthday to my sweet girl 💕 We had a magical Happy birthday to my sweet girl 💕 We had a magical day at Disneyland celebrating with her big bro and tante. This is 9!! 🎉✨
Spring mornings just got a whole lot brighter. 🧇🍊 Spring mornings just got a whole lot brighter. 🧇🍊 As a dietitian and mom, I had so much fun partnering with @FloridaOrangeJuice #sponsored to create these Orange Oat Banana Waffles. Why this works: 100% orange juice includes vitamin C, folate, thiamin and other key nutrients that help support immune health and energy metabolism. Paired with oats, almond flour, and banana, these waffles are a delicious, heart-smart way to start the day. Here’s the recipe! Make a big batch and freeze the extras for easy breakfasts throughout the week.� ORANGE OAT BANANA WAFFLES ✨ 1/2 cup Florida Orange Juice 1 cup mashed ripe banana (~2 large) 2 cups gluten-free oat flour 1/2 cup super fine almond flour 1 tsp baking powder + 1 tsp baking soda 1/4 tsp sea salt 3/4 cup water 2 tbsp pure maple syrup 2 tsp pure vanilla extract 2 tsp freshly grated orange zest Mix the dry ingredients, add the wet ingredients, and stir until combined. Cook in a lightly greased waffle iron until golden brown. Top with sliced strawberries, banana, and Florida orange segments for even more color and flavor. Link in bio for the full recipe! xx, Patricia 💛
Exhausted but can’t fall asleep? Wired even though Exhausted but can’t fall asleep? Wired even though you’re wiped out? 😩 It may not be stress alone. It could also be what — and when — you’re drinking. I was recently quoted in @eatingwell by @roxana.ehsani_nutrition sharing what caffeine can do to your sleep, and why so many busy women wake up tired even after a full night in bed. What may be happening: 1️⃣ It can delay sleep Caffeine blocks adenosine — the natural compound that helps signal to your brain that it’s time to wind down. Research shows caffeine may increase the time it takes to fall asleep and reduce total sleep time. 2️⃣ It can keep your body more “on” than “off” Caffeine can make you feel more alert and may temporarily increase heart rate and blood pressure — not exactly the calm signal your body needs before bed. 3️⃣ It stays in your system longer than you think The half-life of caffeine is about 5 hours. So that 3 p.m. latte may still be lingering at 8 p.m. — and for some people, even longer. 4️⃣ It can make sleep lighter and more fragmented Even if you fall asleep, caffeine too close to bedtime may lead to more nighttime wake-ups and less restorative sleep. ✨ And no — you don’t have to give up coffee. The fix can be simpler than you think: ☕ Set a caffeine cutoff at least 6 hours before bed 🫖 Swap evening drinks for herbal tea or tart cherry juice 📵 Put screens down at least an hour before bed 💡 Dim the lights as evening approaches to support your body’s natural wind-down rhythm Small shifts. Deeper sleep. More energy to show up for your life. 💛 What time do you have your last coffee of the day? Drop it below 👇 Link to full article in bio. xx Patricia
There’s something new in gut health 👀 #ad So fun There’s something new in gut health 👀 #ad So fun being in NYC with @ollywellness for the launch of their new Precise Probiotics, now available @walmart and OLLY.com — a more targeted approach to gut health with formulas for stress, skin, and metabolism* (yes please 🙌) If you’ve ever had a “gut feeling”… you already know your gut is doing more than digestion. As a dietitian, I’ve always said your gut is deeply connected to how you feel day to day — including your stress response. This launch really reflects where the science is going. Also excited to share I’ve officially joined OLLY’s Advisory Coalition (!!) to help bring more real-life, science-backed wellness to you all 💛 More to come… but for now, come hang in the Calm Pantry with me ☕️ #OLLYPartner xx, Patricia *This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. #guthealth #microbiome #womenswellness
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