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Patricia Bannan

  • About
    • Meet Patricia
    • My Nutrition Philosophy
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    • Media Communications
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    • Culinary Services
    • Spokesperson
    • Nutrition Coaching
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Healthy Spins on Classic Holiday Coffee Drinks | Patricia Bannan, MS, RDN

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Healthy Spins on Classic Holiday Coffee Drinks
December 1, 2020

Healthy Spins on Classic Holiday Coffee Drinks

Now that the holiday season is upon us, so are the fun and festive holiday coffee drinks! …
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…
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…
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.…
4 Foods You Can Grow Indoors
April 28, 2020

4 Foods You Can Grow Indoors

If you live in a city, apartment building, or just don’t have a lot of green space to ca…
The Whole Truth About Whole Grains
March 17, 2020

The Whole Truth About Whole Grains

Whole grains are nutrient powerhouses with a range of health benefits. Here’s what…
5 Tips for a Healthy and Happy Valentine’s Day
February 11, 2020

5 Tips for a Healthy and Happy Valentine’s Day

If you’re looking for an extra spark this February 14th, these Valentine’s Day ideas h…
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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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Grateful for you! 🍁 A little Thanksgiving fruit t Grateful for you! 🍁 A little Thanksgiving fruit turkey to remind us that nourishment can be simple and joyful. Grateful for you and so thankful you’re part of this community. Wishing you a calm, delicious, connected day. xx, Patricia 💛
Ever notice you feel more tired in winter? You’re Ever notice you feel more tired in winter? You’re not imagining it — colder weather naturally makes us drink less water (about 20–30% less). Even mild dehydration can affect energy, focus, and mood. The good news? Hydration doesn’t have to mean chugging cold water when you’re already freezing. Tea counts. Soup counts. Cozy drinks count. Small habits can make a real difference in how you feel. 💛 What warm drink are you loving right now? Reference: PMCID: PMC11551438 | PMID: 39496441
Fat in fruit? Yep — and it might help lower your s Fat in fruit? Yep — and it might help lower your stress. I break it down in this new @todayshow article because it highlights something I talk about often with the women I coach: ✨ Feeling nourished matters for stress and burnout. Foods with healthy fats — like avocados, olives, and açaí — help keep you fuller longer, support hormone and brain health, and give you steady energy instead of spikes and crashes. Most fruits are naturally low in fat, but a small handful contain these “feel-good” fats that support calm, clarity, and sustained energy. Perfect for women juggling a lot. 😊 It’s not about avoiding fat — it’s about choosing foods that help your body feel grounded, stable, and resilient. Link to full article in bio ⤴️ xx, Patricia 💛
🌟 GIVEAWAY TIME! 🌟⁠ The holidays can be hectic… b 🌟 GIVEAWAY TIME! 🌟⁠ The holidays can be hectic… but your kitchen doesn’t have to be! I’m teaming up again with @thesoyfoodscouncil to help you stress less and enjoy cooking more this season with a $400 Stress-Less Kitchen Giveaway! 🎁⁠ One lucky winner will receive: 💳 $300 Sur La Table Gift Card (upgrade your kitchen dreams!) 🌀 Zyliss Easy Pull Food Processor (chop veggies in seconds—no electricity needed!) ✂️ 10-Blade Herb Scissors (fresh herbs, zero effort) 🍋 Microplane Zester (instant flavor boost for any dish) Here’s how to enter: 1️⃣ Like this post 2️⃣ Tag 2 friends in separate comments who love holiday cooking or need kitchen inspiration 3️⃣ Follow @thesoyfoodscouncil + @patriciabannan⁠ ⏰ Giveaway ends November 20, 2025 at 11:59 PM ET. Winner will be announced in Stories and contacted via DM 📩⁠ Why soy for the holidays? Soy foods like tofu, edamame, and soy milk are nutrition powerhouses packed with plant-based protein, heart-healthy fats, and essential nutrients. They make it easy to create delicious, nourishing meals that keep you energized through the holiday hustle—without the stress. 🌱💛 Must be 18+ and a U.S. resident. This giveaway is not affiliated, endorsed, or sponsored by Instagram, Sur La Table, or any products in the giveaway.⁠ Good luck and happy cooking! 🍂 xx, Patricia 💛
October photo dump! 🎃🐾 Highlights: a big nutritio October photo dump! 🎃🐾 Highlights: a big nutrition conference in Nashville, adopting two kittens (!!), visiting my parents in Maryland, Halloween fun, and exploring LA. What’s not shown: a flare-up that kept me home on Halloween, travel fatigue, and the bittersweet awareness that time with loved ones is precious and never guaranteed. Wellness isn’t just the highlights — it’s learning to slow down, feel deeply, and still find moments of joy. 💛 Xx Patricia
Hey friends, Happy Halloween! 👻 Sharing three of Hey friends, Happy Halloween! 👻 Sharing three of my spooktacular snacks that are fun, festive, and sneak in a little nourishment too. Because with Wellness Intelligence, it’s all about balance and joy — even on candy-filled days. 🍫✨ 🕷️ Pretzel Fig Spiders 🍇 Spooky Grape Cups 🍏 Apple Monster Bites They’re simple to make and perfect for kids and adults. Find the recipes in my bio! Xx Patricia 🧙
🎃👻 Looking for a Halloween recipe that’s fun but d 🎃👻 Looking for a Halloween recipe that’s fun but doesn’t take a lot of time? Between parties, costumes, and candy overload, the last thing you need is another complicated recipe. These creepy “eyeball” garnishes are spooky, healthy, and take just minutes to make! 🧛‍♂️ All you need are canned lychees, small black grapes, and a drop of plant-based food coloring. Pop the grapes inside the lychees, add the color, and boom - you’ve got veiny, bloody eyeballs that look freaky but taste amazing. 👀 ✔️ No added sugar
✔️ Full of antioxidants
✔️ Ready in minutes Here’s to a Halloween that’s equal parts spooky and simple. 🧟‍♀️🥂
Because humor helps too. 💛 Menopause isn’t scary Because humor helps too. 💛 Menopause isn’t scary — it’s change. And change takes energy, support, and sometimes… chocolate. #wellnessintelligence #menopauseawarenessmonth
How I avoid burnout during intense work travel 💛 How I avoid burnout during intense work travel 💛 Last week, I spent five days at FNCE in Nashville with nearly 10,000 nutrition professionals. Back-to-back sessions, networking events, nonstop conversations. It was inspiring… and honestly, exhausting. As someone who’s experienced burnout firsthand, I’ve learned that how I care for myself during busy weeks makes all the difference — and maybe these ideas will be helpful for you too. Swipe for 5 things that helped me stay grounded 👇 1️⃣ Check in on your calm factor. Twice I noticed myself getting grouchy from overstimulation. I took 15 minutes to meditate (nothing fancy — just quiet time). Even though it meant being a few minutes late, my energy and enjoyment were so much better. 2️⃣ Nourish with ease. I packed balanced snacks, stayed hydrated, and avoided running on caffeine alone. Small choices make a big difference. 3️⃣ Move mindfully. Sleep > 5 a.m. workouts. I walked everywhere and averaged 10K+ steps a day. Movement doesn’t have to be a “workout” to work. 4️⃣ Shift from comparison to celebration. When the inner critic showed up (“wow, look what they’re doing”), I shifted to celebrating others and acknowledging my own great work too. 5️⃣ Let go of FOMO. I couldn’t be everywhere — and that’s okay. I focused on being fully where I was, not where I wasn’t. Presence > pressure. Wellness isn’t something we “get back to” after the work — it’s something we practice through the work. 💛 What helps you stay grounded during busy seasons? xx Patricia
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