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Patricia Bannan

  • About
    • Meet Patricia
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30 Healthy Back-to-School Kids Lunchbox Ideas and Recipes | Patricia Bannan, MS, RDN

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30 Healthy Back-to-School Kids Lunchbox Ideas and Recipes
September 5, 2023

30 Healthy Back-to-School Kids Lunchbox Ideas and Recipes

Creating new kids lunchbox ideas doesn't have to leave you feeling drained and overwhelmed…
10 Healthy Grocery Staples to Reduce Stress
February 7, 2023

10 Healthy Grocery Staples to Reduce Stress

Use this list of 10 healthy grocery staples to simplify your meal routine—from shopping,…
40 Mother’s Day Recipes
May 7, 2019

40 Mother’s Day Recipes

To help with the festivities this weekend, I asked my dietitian colleagues to provide some…

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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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Feeling overwhelmed? This one’s for you. 💛 H Feeling overwhelmed? This one’s for you. 💛 Here’s your 5-minute stress reset in a glass—a creamy, gut-friendly smoothie packed with natural probiotics, fiber, and tropical flavor to help calm your system and lift your mood. 🥝🥭✨ Mango Kiwi Kefir Lime Smoothie Serves 2 Ingredients: • 1 cup plain lowfat kefir • 1½ cups fresh ripe mango, chopped (about 2 small mangos) • 2 celery stalks, chopped • 2 Tbsp freshly squeezed lime juice (about 1 lime) • ½ cup ice (add more to thicken as needed) • 2 kiwis, peeled Directions: ➤ Add all ingredients except kiwi to a blender and blend on high until smooth and creamy. ➤ Add kiwi and blend on low to keep the seeds intact. ➤ Pour into 2 glasses and enjoy immediately—bonus points for a fun garnish. 😊 Let me know if you try it—and tag a friend who could use a quick stress reset today. 🌿 xx, Patricia #wellnessintelligence #stressrelief #womenswellness
Feeling bloated, crampy, or just off? 🍵⁠ ⁠ Feeling bloated, crampy, or just off? 🍵⁠ ⁠ These 5 stress-relieving teas can help calm your gut—and your mind.⁠ ⁠ Each one supports digestion and gives your nervous system a chance to reset (because stress and bloating often go hand-in-hand 💛).⁠ ⁠ Here’s how they work:⁠ ⁠ 1️⃣ Peppermint Tea – eases gas and bloating⁠ 2️⃣ Ginger Tea – calms nausea and supports digestion⁠ 3️⃣ Chamomile Tea – soothes gut inflammation + relaxes the body⁠ 4️⃣ Fennel Tea – reduces bloating and cramping⁠ 5️⃣ Dandelion Tea – gently supports liver detox and digestion⁠ ⁠ ✨ Try one after a heavy meal, during a stressful day, or as part of your wind-down routine.⁠ ⁠ Save this post for the next time your gut needs a little love.⁠ ⁠ xx, Patricia 💛⁠ ⁠ #wellnessintelligence #digestiontips #stressrelief
Hey friend — ever feel like wellness has to be a Hey friend — ever feel like wellness has to be all or nothing?⁠ Like you need a 30-day challenge or total reset to feel “on track”? 🤯⁠ ⁠ The truth? Real wellness is built in the 5-minute decisions you make when no one’s watching.⁠ ⁠ Not the perfect meal or the intense workout.⁠ ⁠ But things like:⁠ 💛 Taking a deep breath before a stressful meeting⁠ 💛 Doing a quick stretch between Zoom calls⁠ 💛 Grabbing a glass of water instead of pushing through⁠ ⁠ Those small, behind-the-scenes choices really do add up.⁠ ⁠ As a dietitian and mom, I’ve learned it’s not about doing it all—it’s about doing what matters, consistently and in a way that feels good.⁠ ⁠ What’s one little thing that’s helping you feel more like yourself lately?⁠ ⁠ xx,⁠ Patricia 🌿⁠ ⁠ #wellnessintelligence #habitbuilding #womenswellness
These 6 dietitian-approved foods can help support These 6 dietitian-approved foods can help support your brain chemistry and naturally boost your mood. 💛⁠ ⁠ July is Mental Health Awareness Month—a perfect time to check in with how you’re feeling and how you’re fueling. From omega-3s that support neurotransmitter function to probiotics that strengthen your gut-brain connection—what you eat truly impacts how you feel.⁠ ⁠ Here’s your mood-supporting grocery list:⁠ 🐟 Salmon – omega-3s to support brain health⁠ 🥑 Avocado – healthy fats for neurotransmitter production⁠ 🫐 Blueberries – antioxidants that fight brain fog⁠ 🌰 Almonds – magnesium to calm your nervous system⁠ 🥣 Greek Yogurt – probiotics for your gut-brain axis⁠ 🍫 Dark Chocolate – a natural mood-lifter (aim for 70%+ cacao and enjoy mindfully 😊)⁠ ⁠ ✨ Pro tip: Try to include 2–3 of these foods daily for steady support.⁠ ⁠ And remember—food is one important piece of a holistic approach to mental health. If you’re struggling, you’re not alone. Please consider reaching out to a therapist, counselor, or trusted health professional for support. ⁠ ⁠ Save this list for your next grocery run—or share it with someone who could use a mood lift.⁠ ⁠ xx, Patricia 💛⁠ ⁠ #wellnessintelligence #feelgoodfood #mentalhealthawareness
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
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