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Patricia Bannan

  • About
    • Meet Patricia
    • My Nutrition Philosophy
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    • Media Communications
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8 Sustainable Eating Habits That Actually Make a Difference | Patricia Bannan, MS, RDN

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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 …
7 Heart-Healthy Foods to Support Your Heart in Minutes a Day
February 4, 2025

7 Heart-Healthy Foods to Support Your Heart in Minutes a Day

February is American Heart Month, the perfect time to focus on simple, delicious ways to c…
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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

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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
Burnout isn’t a character flaw — it’s a signal. I Burnout isn’t a character flaw — it’s a signal. It can affect your mood, focus, sleep, energy, decision-making, and even your relationships. That’s what @minddietmeals and I will be exploring at the @todaysdietitian Spring Symposium in Orlando. 🌴✨ In our session, Burnout and the Brain: Nutrition and Lifestyle Tools for Resilience, we’ll share practical nutrition and lifestyle tools to support resilience — including our 3-S framework: Self-Align. Signals. Systems. Because building resilience isn’t about doing everything perfectly — it’s about learning to recognize what your mind and body need, and creating realistic tools that help. Let me know if you’ll be there — we’d love to see you! And if not, drop your brain health or burnout questions below.👇 Sunday, May 17 3:20 pm – 4:50 pm xx Patricia 💛 #burnout #brainhealth #wellnessintelligence womenshealth
12 years 🤍 12 years 🤍
🌟 GIVEAWAY TIME! 🌟 In celebration of National Soy 🌟 GIVEAWAY TIME! 🌟 In celebration of National Soy Foods Month, I’m teaming up with @thesoyfoodscouncil for a fresh spring giveaway to bring a little more ease, inspiration, and joy into the kitchen. 💛 One lucky winner will receive a $400 Spring Reset prize package: 💳 $300 Crate & Barrel gift card
✨ a tofu press
🥣 a gorgeous serving bowl
✂️ herb scissors Here’s how to enter:
1️⃣ Like this post
2️⃣ Tag 2 friends in separate comments who would love a little spring kitchen refresh
3️⃣ Follow @thesoyfoodscouncil + @patriciabannan Soy foods like tofu, edamame, and soymilk are some of my favorite ingredients to work with. They make it easy to create simple, delicious meals and snacks with high-quality plant protein and other important nutrients. National Soy Foods Month is the perfect time to celebrate just how versatile, nourishing, and spring-friendly soy foods can be. 🌱 ⏰ Giveaway ends April 9, 2026 at 11:59 PM ET. Winner will be announced in Stories and contacted via DM. Must be 18+ and a U.S. resident. This giveaway is not affiliated with, endorsed, or sponsored by Instagram, Crate & Barrel, or any products included in the giveaway. Good luck! xx, Patricia 💛
Three dietitian-founded brands to know this Women’ Three dietitian-founded brands to know this Women’s History Month and National Nutrition Month® 👏 This March, I wanted to spotlight three inspiring women who are building thoughtful, purpose-driven nutrition businesses and bringing their expertise to life in exciting ways. ✨ Mitzi Dulan, RD, CSSD — simplyFUEL® How a World Series win helped launch a protein snack for the whole family ✨ Michelle Dudash, RDN — Spicekick Rethinking the weeknight seasoning packet, one clean ingredient at a time ✨ Morgan Murdock, RDN — Unbothered Foods A digestive health dietitian who spotted a gap — and filled it with sourdough crackers I love seeing fellow dietitians turn their nutrition expertise into innovative brands that help make healthy eating more practical, accessible, and enjoyable. Read the full post at the link in bio to learn more about the women behind these brands, what inspired them to get started, and the advice they shared for other entrepreneurs. And I know there are many other incredible RD founders out there. Tag them below so we can celebrate even more women doing amazing work in this space. @nutritionexpert @michelledudash @mojomurdoch @unbotheredfoods @spicekick.foods #spicekick
☕🍵 Tea or coffee — which is actually healthier? S ☕🍵 Tea or coffee — which is actually healthier? Spoiler: you don’t have to choose one over the other. As I shared in this new @TODAYshow article, both beverages contain beneficial antioxidants and polyphenols that have been linked with support for heart health, brain function, and metabolic health. The real difference often comes down to how you drink them — and how each one supports your energy, focus, and sense of calm. A few key takeaways:
 ✨ Tea may support heart health and healthy blood vessel function.
✨ Coffee is one of the largest sources of antioxidants in the American diet.
✨ For those sensitive to caffeine, too much can lead to jitters, anxiety, or sleep disruption — so listening to your body matters. My take as a dietitian? The healthiest cup is the one you enjoy and don’t overload with sugar. ☕🍵 Swipe to see what the research says — and drop a comment: are you team coffee or team tea? Link in bio for the full article. xx, Patricia
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