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Patricia Bannan

  • About
    • Meet Patricia
    • My Nutrition Philosophy
    • Professional Bio
  • My Book
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    • Media Communications
    • Speaker
    • Culinary Services
    • Spokesperson
    • Nutrition Coaching
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7 Best Foods for Focus and Mental Clarity on Busy Days | Patricia Bannan, MS, RDN

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7 Best Foods for Focus and Mental Clarity on Busy Days
September 8, 2026

7 Best Foods for Focus and Mental Clarity on Busy Days

Here are top foods that help you focus, and the science behind how certain nutrients and p…
8 Sustainable Eating Habits That Actually Make a Difference
April 7, 2026

8 Sustainable Eating Habits That Actually Make a Difference

Here are 8 practical ways to eat more sustainably without adding more overwhelm to your li…
30 Healthy Plant-Centric Recipes for the New Year
January 6, 2026

30 Healthy Plant-Centric Recipes for the New Year

It’s a new year, and one of my favorite ways to reset is by bringing more color, freshne…
High Fiber Foods and How to Increase Fiber Intake
November 4, 2025

High Fiber Foods and How to Increase Fiber Intake

If there were one small change that could support your energy, digestion, and even your mo…
9 Ways to Improve Your Gut Health Naturally
October 7, 2025

9 Ways to Improve Your Gut Health Naturally

Gut health is one of the most talked-about topics in wellness today — and for good reaso…
11 Easy Healthy Dinner Recipes in 30 Minutes or Less
August 5, 2025

11 Easy Healthy Dinner Recipes in 30 Minutes or Less

Busy weeknights don’t have to mean takeout or cereal for dinner. Whether you’re naviga…
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 …
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Wellness Intelligence
Eat Right When Money's Tight

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Eat Right When Money's Tight

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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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That’s a wrap on Nutrition News Update in Scottsda That’s a wrap on Nutrition News Update in Scottsdale, Arizona! 🌵💛 #sponsoredtravel Three days of nutrition research, emerging trends, products, and innovations, plus catching up with longtime friends and colleagues and making some wonderful new connections along the way. What I especially love about gatherings like this is getting to dig into the science and think about how we can translate it into practical, realistic ways to help people eat well, feel well, and enjoy food. 😊 A huge thank you to Katherine Brooking, RDN for bringing together such a thoughtful group and creating a few days filled with learning, great conversations, delicious food, and plenty of laughs. And thank you to all of the sponsors for sharing the latest research and innovations from your teams: @thewonderfulcompany @umfmanukahoney @campbells @datesaregreat @loveofmacadamia @alwaysomega3s @bragg @kelloggsus @lacroixwater @truniagen @pendulumlifeco @bushsbeans @nutrition_news_update_ Can’t wait to share some of what I learned with you all! 💛
Have you heard of soft productivity? I recently r Have you heard of soft productivity? I recently read an article about it, and I loved the idea right away. I’ve spent a lot of my life being very good at getting things done. Lists, deadlines, one more email, push through and keep going. And sometimes we do need to push through. I just don’t want that to be my default. I see this with the executive and career-driven women I coach, too. They’re incredibly capable and used to getting a LOT done, but that can also mean ignoring stress signals, postponing breaks, or feeling like they should always be “on.” That’s one reason soft productivity feels so aligned to me. It’s not about less ambition. It’s about noticing your signals, working with your energy, and creating simple systems that make taking care of yourself easier along the way. And yes, my dietitian brain immediately goes to food. 😊 Sometimes that means having a few protein + fiber staples ready before busy + hungry hits, so eating well doesn’t require another decision. I like being productive. I like getting things done. I just want to have energy left for my life, too. 💛 Have you heard of soft productivity? Does the idea resonate with you?
Sharing a few summer moments I’m especially gratef Sharing a few summer moments I’m especially grateful for... ☀️ The grandparents visiting from Vienna, cousins coming out from Virginia, time with my stepson home from Berkeley, a week on a vineyard, good food, girlfriends, family dinners, and lots of little moments in between. 💛 And now, as much as I love summer, I’m ready for a little fall reset, fresh energy, and getting back into a routine. 🍂 Anyone else feel like September is a mini New Year? xx, Patricia
I’m excited to share something a few women I coach I’m excited to share something a few women I coach have been asking for: the Wellness Intelligence™ Circle. ✨ A small monthly group for professional women who are doing a lot and want a little more space to reset, connect, and feel supported. ✨ As a registered dietitian, board-certified health & wellness coach, and someone who has experienced burnout myself, I care deeply about helping women feel good without adding more “should dos” to already full lives. The Circle blends evidence-based nutrition and wellness with practical, real-life tools, meaningful connection, and guest experts on the topics the group wants most. We’re starting this October, and a few spots are still open. Learn more at the link in my bio, and let’s chat to see if it feels like a fit. xx, Patricia 💛
If you’re stressed, tired, and reaching for anothe If you’re stressed, tired, and reaching for another cup of coffee by mid-afternoon, I get it. ☕️ As a dietitian, I recently shared 7 foods with @real_simple that can help support steadier, more sustained energy. Fatigue is not always about needing more caffeine. Blood sugar dips, dehydration, low iron or B vitamins, poor sleep, and stress can all play a role. A few dietitian-recommended foods to add to your rotation: 🌾 Oats: slow-digesting carbs + soluble fiber for steadier energy, plus iron and magnesium to support oxygen delivery 🐟 Salmon: protein + omega-3s + B12 support energy metabolism, and may help fight fatigue by reducing inflammation 🥣 Greek yogurt: high-quality protein to help stabilize blood sugar, plus B vitamins and probiotics for gut health 🫘 Beans: fiber + plant protein digest slowly for sustained energy, plus magnesium and B vitamins The other 3 are in the full @real_simple feature 👇 The bigger Wellness Intelligence takeaway: no single food fixes fatigue on its own. Steadier energy comes from the whole pattern, including consistent meals, hydration, sleep, stress management, and habits that actually fit into your life. Get all 7 dietitian-recommended foods in my @real_simple feature. Link in bio. Save this for the next time your energy dips. ✨ Which one is already a regular in your kitchen? xx, Patricia 💛
Burnout changes your brain, but what does that act Burnout changes your brain, but what does that actually mean, and how is it different from everyday stress? In this podcast, we break down what burnout is and why it can affect memory, focus, mood, and decision-making. I joined @melissajoyrd and @minddietmeals on the Sound Bites® Podcast to talk about the brain science of burnout, nutrition and lifestyle strategies that support resilience, and practical ways to move toward recovery without adding more “shoulds” to an already full plate. 🎧 Full episode and related resources at the link in my bio.
Somewhere along the way, giant water bottles becam Somewhere along the way, giant water bottles became the new fashion accessory. Mine included. 🙋‍♀️ #ad I’ve partnered with Ultima Replenisher @goultima to share simple, evidence-based hydration tips. There is so much talk about water, hydration, electrolytes, minerals, and what we “should” be drinking. And yet a lot of us are still confused about what actually helps. Here’s what I want you to know: hydration doesn’t have to be complicated. It starts with water. And for many of us, adding the right everyday electrolyte support can be a helpful part of the routine. Swipe through for 5 things worth knowing, straight from your stress-less dietitian. I break it down more in the full guide, including when water is enough, when electrolytes can help, and how everyday blends compare to sports drinks and ORS. Full guide in bio. Save this post so you have it for your next busy day. xx, Patricia 💛
Busy women don’t need more wellness noise or pseud Busy women don’t need more wellness noise or pseudoscience. They need clear guidance that makes healthy choices easier.⁠ ⁠ That’s why I’m so excited to be writing for Health.com, which reaches more than 120 million people annually. ✨⁠ ⁠ My first two articles focus on product categories that can feel surprisingly confusing: protein shakes and collagen supplements.⁠ ⁠ For each piece, the Health team combined product research and testing with expert insights from registered dietitians to evaluate factors such as nutrition, ingredient quality, taste, transparency, formulation, and overall value.⁠ ⁠ It’s closely aligned with the idea behind Wellness Intelligence: helping women cut through the noise and make practical, evidence-informed choices that fit into real life.⁠ ⁠ The 9 Best Protein Shakes of 2026, Tested & Recommended by RDs⁠ ⁠ The 12 Best Collagen Supplements of 2026, Tested and Reviewed⁠ ⁠ Thank you to these expert RDs for lending their expertise: @tobyamidor @minddietmeals @shawsimpleswaps @franceslrothrd @onceuponapumpkin ⁠ ⁠ I’m excited to keep bringing clear, useful nutrition guidance to Health readers.⁠ ⁠ Visit the link in my bio to see my Health.com profile, read both articles, and see what’s coming next.⁠ ⁠ Do you have a favorite collagen supplement or protein shake? I’d love to hear what you’re using.
Stress-less nutrition, summer entertaining edition Stress-less nutrition, summer entertaining edition. ☀️ Loved being back on @ktla5news with @laurenlyster sharing fiber-full summer entertaining ideas, because while “fiber-maxxing” may be trending, you don’t have to go to extremes. Fiber feeds your gut, helps regulate blood sugar, supports heart health, and helps you feel fuller longer, yet fewer than 10% of adults actually get enough. The goal isn’t perfection. It’s small, realistic add-ins that make meals more satisfying, nourishing, and fun. A few ideas from the segment: ✨ Add canned beans, lentils, or chickpeas to salads, toasts, and dips, about 6 to 8g fiber per ½ cup ✨ Blend berries into smoothies or serve as a colorful dessert, like my triple berry smoothie with 10g fiber ✨ Use nuts and seeds for crunch in salads, snack boards, or sweet bites ✨ Try whole grains like farro for more staying power ✨ Make oat-based bites for a fiber-full snack or breakfast cookie One gentle reminder: increase fiber gradually and drink plenty of water. Your gut will thank you. 😊 Link to full segment in bio! xx, Patricia 💛
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