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Patricia Bannan

  • About
    • Meet Patricia
    • My Nutrition Philosophy
    • Professional Bio
  • My Book
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    • Media Communications
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High Fiber Foods and How to Increase Fiber Intake | Patricia Bannan, MS, RDN

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High Fiber Foods and How to Increase Fiber Intake
March 3, 2020

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…
Beat the Winter Blues: Mood and Energy Boosters
February 25, 2020

Beat the Winter Blues: Mood and Energy Boosters

I’m delighted to have partnered with EQUELLE on this blog post. All opinions are my own.…
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…
A Guide to Supercharged Smoothies For Beginners
February 4, 2020

A Guide to Supercharged Smoothies For Beginners

This guide to supercharged smoothies for beginners will make mastering the balance between…
5 Strategies to Make Your Diet and Fitness Resolutions Stick
December 31, 2019

5 Strategies to Make Your Diet and Fitness Resolutions Stick

A longer version of this article originally appeared on Livestrong.com. Ever find yours…
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…
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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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October photo dump! 🎃🐾 Highlights: a big nu 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 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 f 🎃👻 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 s 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 💛 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
What. A. Week. ✨ Learning & laughing with nearl What. A. Week. ✨ Learning & laughing with nearly 10,000 nutrition pros at the Food & Nutrition Conference & Expo (FNCE) in Nashville! Between inspiring sessions, incredible food, and connecting with so many brilliant RDs and brand partners, my heart (and cup 💛) is full. From early breakfasts to late-night dance parties, it was a whirlwind of wellness, community, and creativity. A few favorite moments 👇 🥗 Nourishing conversations with friends old and new 🎤 Inspiring talks on GLP-1s, food as medicine, sustainability, and so much more 🧘‍♀️ A little Wellness Intelligence in action — calm amid the chaos 💃 Joy, laughter, and a reminder that connection is part of self-care Grateful for this inspiring community — and for the partners who made the week so special 💛 @minddietmeals @drinkolipop @californiaalmonds @choosecherries @yerbamadre @nowfoodsofficial @thewonderfulcompany Till next year, FNCE! 💛
You’ve tried the wellness trends. You’re still You’ve tried the wellness trends. You’re still exhausted.⁠ ⁠ Another supplement stack.⁠ Another “quick” recipe with 47 ingredients.⁠ Another thing on your already impossible to-do list.⁠ ⁠ Meanwhile, in the world’s longest-living communities? They eat beans. Every. Single. Day. That’s it.⁠ ⁠ This minestrone is your permission slip to simplify:⁠ ✨ One pot. 20 minutes. Ingredients you already have⁠ ✨ Canned beans (yes, they count — and they’re just as nutritious)⁠ ✨ Fiber + protein to steady you through back-to-back meetings⁠ ✨ Make it Sunday. Eat it all week. Decision fatigue = solved⁠ ⁠ You don’t need more complexity. You need systems that fit your life. ⁠ ⁠ Blue Zones centenarians aren’t optimizing. They’re not biohacking. They’re eating simple, nourishing food — and living to 100+.⁠ ⁠ What if longevity isn’t about doing more... but doing less, better?⁠ ⁠ Start with soup. Start with beans. Start reclaiming your calm. 💛⁠ ⁠ xx Patricia
Hey friends — if we haven’t officially met yet Hey friends — if we haven’t officially met yet, I’m Patricia 💛⁠ There are a lot of new faces here, so I wanted to try and connect more. I find real connection so hard on social, but I’m going to try — so click through for a bit about me and why I do what I do. Now I’d love to hear from you! Share one thing about yourself or your wellness journey in the comments below 👇 xx, Patricia
🌟 GIVEAWAY TIME! 🌟⁠ ⁠ Ready to relax, re 🌟 GIVEAWAY TIME! 🌟⁠ ⁠ Ready to relax, recharge, and glow from the inside out? ✨ I’m excited to be teaming up with @thesoyfoodscouncil to give ONE lucky winner the ultimate $400 Soy Glow Spa Package.⁠ ⁠ One winner will receive a $300 SpaFinder gift card to design your dream spa day, a weighted blanket, a calming weighted eye mask, and a jade face roller & gua sha set for glowing skin. ⁠ ⁠ Here’s how to enter: ⁠ 1️⃣ Like this post ⁠ 2️⃣ Tag 2 friends in separate comments ⁠ 3️⃣ Follow @thesoyfoodscouncil + @patriciabannan⁠ ⁠ ⏰ Giveaway ends October 8, 2025 at 11:59 PM ET. Winner will be announced in Stories and contacted via DM 📩⁠ ⁠ Soy isn’t just a nutrition powerhouse — its natural compounds support healthy, glowing skin and whole-body wellness from the inside out. Think of it as your beauty routine’s best friend! 🌿⁠ ⁠ Must be 18+ and a US resident. This giveaway is not affiliated, endorsed, or sponsored by Instagram or any of the products in the giveaway.⁠ ⁠ Good luck! 🍀 xx Patricia
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