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Patricia Bannan

  • About
    • Meet Patricia
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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
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…
10 Easy High-Protein Breakfasts Made in Minutes
October 1, 2024

10 Easy High-Protein Breakfasts Made in Minutes

This list of easy high-protein breakfast ideas is designed to offer quick and simple optio…
7 Ways to Feel More Energized
May 3, 2022

7 Ways to Feel More Energized

Two of the biggest ways you can influence your energy is through regular healthy sleep and…
30 Healthy Plant-Centric Recipes for the New Year
January 8, 2019

30 Healthy Plant-Centric Recipes for the New Year

It’s a new year, so let’s start it off right with a beautiful collection of produce-fi…

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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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Fat in fruit? Yep — and it might help lower your 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 h 🌟 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 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
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