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Patricia Bannan

  • About
    • Meet Patricia
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Health and Nutrition Tips to Support Immunity | Patricia Bannan, MS, RDN

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Health and Nutrition Tips to Support Immunity
January 3, 2023

Health and Nutrition Tips to Support Immunity

An ongoing focus on family health can help support immune systems to keep everyone healthy…

How to Beat and Recover from Burnout
December 20, 2022

How to Beat and Recover from Burnout

Feeling like life’s been kicking you while you’re down? Have no fear—read on to lear…

Essential Oils for Focus, Energy, Stress, and to Boost Mood
December 6, 2022

Essential Oils for Focus, Energy, Stress, and to Boost Mood

If you’re curious about essential oils and how they might impact your focus, mood, and s…

The Power of Saying No
November 22, 2022

The Power of Saying No

The power of saying no isn’t spoken about enough, but it is the key to unlocking the tru…

Good Mood Food: 15 Mood-Boosting Foods to Uplift Your Days
October 25, 2022

Good Mood Food: 15 Mood-Boosting Foods to Uplift Your Days

Did you know food can improve your mood? Keep reading to learn about what exactly “good …

How to Get Rid of Brain Fog
October 11, 2022

How to Get Rid of Brain Fog

Brain fog can be worrisome, especially if you’ve never experienced it before. So here ar…

5 Foods to Boost Your Libido
September 27, 2022

5 Foods to Boost Your Libido

Here are 5 foods to boost libido for men and women, and simple explanations of why they ca…

50 Fall Recipes with Seasonal Produce
September 20, 2022

50 Fall Recipes with Seasonal Produce

From salads to desserts, this collection of healthy, satisfying fall recipes from my dieti…

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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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Summer Fruit = Hydration + Health 🍓☀️ Hey Summer Fruit = Hydration + Health 🍓☀️

Hey friends—are you loving summer produce as much as I am right now? We always hear “eat more whole foods,” but honestly… who always has time to cook from scratch?

That’s why I love fruit this time of year. It’s sweet, hydrating, and basically nature’s grab-and-go snack—no recipe required. And the bonus? It’s packed with nutrients that support your mood, energy, skin, and even sleep.

I recently shared my top picks with @TODAYshow—here are 5 from the list:
🍉 Watermelon – ultra-hydrating + skin + heart support
🫐 Blueberries – brain-boosting and antioxidant-rich
🍑 Peaches – vitamin A-rich and so good grilled
🍒 Cherries – contain melatonin to support sleep and recovery
🍓 Strawberries – vitamin C + fiber for immune and skin health

✨ Pro tip: Pair fruit with Greek yogurt, nuts, or cottage cheese for a filling, blood-sugar-friendly snack.

⤴️ Want the full list of all 9 summer fruits? Link in bio!

xx, Patricia 💛

#wellnessintelligence #moodfoods #womenswellness
Stressed? Sheet Happens. This one-pan dinner’s Stressed? Sheet Happens.

This one-pan dinner’s got your back. 🍋🐟⁠
⁠
My Sheet-Pan Salmon with Citrus Miso Sauce is more than an easy dinner—it’s a feel-good, stress-soothing reset.⁠
⁠
✨ Salmon = omega-3s for mood and brain support⁠
✨ Asparagus = folate to help regulate stress⁠
✨ Fingerling potatoes = calming carbs for steady energy⁠
✨ Miso = probiotics to support gut health (and your gut–brain connection!)⁠
✨ Citrus + herbs = bold flavor with a side of immune support⁠
⁠
And because it’s all made on one pan, there’s less to clean and more time to unwind.⁠
⁠
💡 Bonus: Leftovers make a killer Niçoise-style salad the next day—just add greens, a hard-boiled egg, and olives.⁠
⁠
⤴️ Get the full recipe at the link in bio!⁠
⁠
xx, Patricia 💛⁠
⁠
#wellnessintelligence #feelgoodfood #womenswellness
Hey friends,⁠ ⁠ As a registered dietitian and Hey friends,⁠
⁠
As a registered dietitian and women’s health expert, I’ve seen a lot of wellness advice over the years—and let’s just say, not all of it holds up. 🙃⁠
⁠
From “all or nothing” thinking to unrealistic food rules, these are some of the wellness propaganda messages I’m no longer buying into. And honestly? Letting them go has made wellness feel way more sustainable, joyful, and real.⁠
⁠
Here’s the truth:⁠
💛 You don’t have to do it perfectly⁠
💛 Quick meals with time-saving ingredients can still nourish you⁠
💛 Rest is productive⁠
💛 Joy belongs in your wellness journey⁠
⁠
✨ What’s one piece of wellness advice you’ve let go of? I’d love to hear what no longer serves you.⁠
⁠
xx, Patricia 💛⁠
⁠
#wellnessintelligence #womenswellness #burnoutrecovery⁠
🇯🇵✨Highlights from my wellness + soy-fuele 🇯🇵✨Highlights from my wellness + soy-fueled week speaking in Japan.

This was definitely a career highlight! I had the honor of speaking to over 50 Japanese dietitians and media about food and nutrition trends in the U.S.—all as part of a soy-focused exchange between our two countries. #sponsoredtravel

Big thanks to @thesoyfoodscouncil, @ndsoybean @u.s.soybeanexportcouncil for making it all happen!

Alongside my amazing RD friends @chefabbiegellman @lizweiss and @lorenadragomsrd we toured tofu, miso, and natto facilities 👩🏻‍🍳, dressed in kimono for a traditional tea ceremony 🍵, and explored everything from the Tsukiji fish market 🐟 to Tokyo Tower 🗼 and the Great Buddha of Kamakura 🙏

The whole experience was a beautiful reminder that wellness isn’t just about what we eat—it’s also about slowing down, sharing ideas, and learning from each other. 

Plus, I learned so much more about soy foods while I was there—if you’re curious or have questions, drop them below!

xx, Patricia 💛

P.S. That sticky bean dish you see? That’s natto — a traditional Japanese soy food packed with gut health benefits. Ever tried it?

#soyfoods #ussoy #wellnessintelligence #globalnutrition
Decision fatigue is real! 😵‍💫⁠ ⁠ Your Decision fatigue is real! 😵‍💫⁠
⁠
Your brain makes over 200 food decisions a day—what to eat, when, how much, where, with what... it adds up fast. No wonder we’re drained by dinnertime!⁠
⁠
That’s why a quick 15-minute Sunday prep session isn’t just about nutrition—it’s a mental health strategy. 🧠💛⁠
⁠
And no, Sunday prep doesn’t mean spending 2 hours cooking recipes for the week. It can be as simple as:⁠
✔️ Washing and chopping a few veggies⁠
✔️ Picking 1–2 easy meals to make during the week and planning to double them for leftovers⁠
✔️ Pairing snacks so they’re grab-and-go⁠
⁠
Small steps = fewer decisions = more calm.⁠
⁠
What’s one thing you prep that helps your week feel smoother?⁠
⁠
xx,⁠
Patricia 💛⁠
⁠
#wellnessintelligence #mentalhealthmatters #womenswellness
Plot twist: That 3 PM snack craving isn’t a weak Plot twist: That 3 PM snack craving isn’t a weakness—it’s biology. ✨

#ad As a registered dietitian and mom, I’m thrilled to partner with @realcalifmilk 🧀 to share smart, satisfying dairy snacks that support your body’s natural rhythm—whether you need a protein-packed bite, a refreshing treat, or a little afternoon fun.

Our circadian rhythms naturally slow in the afternoon, and a smart snack can turn your whole day around. In fact, 35% of people snack between 2-5 PM—so Real California Milk is officially declaring 3 PM the snacking hour. 🕒

Here are a few of my favorite afternoon go-tos:
✔️ Cheese Crisps for protein and crunch
✔️ Mango Chai Yogurt Milkshake for a creamy, cooling treat
✔️ Snack Happy Board for flavor, variety, and fiber

Pro tip: Pair your dairy-based snack with a fruit or veggie to boost fiber and overall nutrition. 🥕🍓

⤴️ Link in bio to get the recipes and explore more snacking ideas!

What’s your favorite afternoon snack? Tell me in the comments below 🙂

xx, Patricia 💛
Tacos for a Happy Gut + Calm Mind 🌮🧘‍♀️⁠
⁠
These Spiced Lentil Walnut Tacos with Avocado Crema aren’t just delicious—they’re packed with fiber, healthy fats, and feel-good nutrients to nourish both body and mind.⁠
⁠
✨ Lentils support gut health and steady energy⁠
✨ Walnuts add texture and omega-3s for brain health⁠
✨ Herbs + spices bring bold flavor without the stress⁠
⁠
They’re hearty, mood-supporting, and perfect for a cozy weekend dinner (or a meatless weeknight win). Bonus: leftovers make an amazing lunch. 😋⁠
⁠
⤴️ Grab the full recipe at the link in bio!⁠
⁠
xx, Patricia 💛⁠
⁠
#wellnessintelligence #moodfoods #feelgoodfood #womenswellness
✨ Feeling stressed or mentally drained? Magnesi ✨ Feeling stressed or mentally drained?

Magnesium plays a critical role in brain function and mood—and studies show it helps diminish the body’s stress response. 💛

I recently spoke with @TODAYshow about one surprisingly helpful source: fruit. 🍓🥝🥑 

While fruits aren’t the highest source of magnesium, they can still help fill the gap—especially when combined with other nutrient-rich foods throughout the day.

Swipe through to see:
🥭 A tropical fruit that supports immunity and your nervous system
🍌 The everyday favorite with more than just potassium
🫐 A berry with brain-boosting benefits
➕6 more naturally stress-supportive picks

✨ Pro tip: Pair these fruits with nuts, seeds, or Greek yogurt for a delicious magnesium-rich combo to support mood, energy, and calm.

Got a go-to magnesium-rich snack or smoothie? Share it below—I’d love to hear!

xx, Patricia 💛

#wellnessintelligence #stressrelief #magnesiumrich #todayshow #womenswellness
Congratulations to my stepson @nicki.rr — UC Ber Congratulations to my stepson @nicki.rr — UC Berkeley Class of 2025, College of Chemistry! 💙💛

You did it!! So proud of all your hard work and dedication.

Grateful we got to celebrate you this past weekend with our beautiful blended family in Northern California. 

These are the things that fill my wellness tank—connection, nature, and celebrating life’s big milestones. 🌸

Here’s to the Class of 2025 — you are the future! 🎓✨

@ng_lar @ucberkeleyofficial #ucberkeley #gobears #classof2025
Patricia Bannan

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