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Patricia Bannan

  • About
    • Meet Patricia
    • My Nutrition Philosophy
    • Professional Bio
  • My Book
  • Work With Me
    • Media Communications
    • Speaker
    • Culinary Services
    • Spokesperson
    • Nutrition Coaching
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50 Festive & Healthy Holiday Recipes | Patricia Bannan, MS, RDN

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50 Festive & Healthy Holiday Recipes
November 30, 2021

50 Festive & Healthy Holiday Recipes

The holidays are upon us! Brewing spiced tea, wrapping gifts, and spending time with loved…
5 Tips for a Healthier Halloween + Healthy Recipes
October 19, 2021

5 Tips for a Healthier Halloween + Healthy Recipes

Here are five tips and healthy Halloween recipes to prepare you and your kids for a fun an…
Why These 3 Fall Spices Are Actually Super Healthy
October 5, 2021

Why These 3 Fall Spices Are Actually Super Healthy

Fall spices do more than just bring seasonal flavors to every dish. Here are 3 of the most…
How to Accept Your Body and Why It’s Important
September 21, 2021

How to Accept Your Body and Why It’s Important

A longer version of this article originally appeared on Livestrong.com. Learn how to ac…
7 Better For You Sandwich Spreads
August 10, 2021

7 Better For You Sandwich Spreads

Try one of these seven better-for-you healthy sandwich spreads and take the nutritional va…
40 Healthy 4th of July Recipes
June 29, 2021

40 Healthy 4th of July Recipes

If you’re searching for healthy 4th of July recipes -- look no further! From appetizers …
Mindful Eating Exercises to Bring More Mindfulness to Your Meals
February 2, 2021

Mindful Eating Exercises to Bring More Mindfulness to Your Meals

You may have heard the term before, but what exactly is mindful eating? These tips and min…
How to Stop Craving Carbs, Sweets, and More
January 19, 2021

How to Stop Craving Carbs, Sweets, and More

Here are tips to better understand how to stop craving carbs, sweet foods, and more so tha…
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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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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
Left or right? ⬅️➡️ Here’s the thing — we make about 226 food-related decisions every single day. Breakfast shouldn’t be one that stresses you out. Sweet potato toast is one of my go-tos because it takes the guesswork out. You start with a veggie base you can prep ahead (hello, beta-carotene 👀), then just pick your vibe: ⬅️ Left: I’m craving a protein boost today 🍳 ➡️ Right: I’m keeping it light and plant-forward 🥑 Both options are packed with fiber, vitamins, and flavor — and both can be ready in about 15 minutes if you bake the sweet potato the night before. The “right” choice? The one you’ll actually make and enjoy. 💛 So tell me — which one speaks to you today? Drop a ⬅️ or ➡️ below! PS: If decision fatigue around food is real for you (it is for most of us!), simplifying nutrition is exactly what I help my clients do. Let’s chat. xx, Patricia
Fall mornings call for cozy rituals ☕🍂 This Fall mornings call for cozy rituals ☕🍂 This Chai-Spiced Soy Milk Latte is my new go-to as a dietitian who values both flavor + nutrition. It takes less than 5 min and gives you quality plant protein to start your day right. #sponsored @thesoyfoodscouncil CHAI-SPICED SOY MILK LATTE ✨1 cup brewed chai tea (strong) ✨1 cup soy milk ✨1-2 tsp maple syrup (optional) ✨Pinch of ground cinnamon Instructions: 1. Brew your chai tea strong and hot 2. Heat soy milk in a small saucepan or microwave until warm (not boiling) 3. Froth the soy milk using a frother, or shake vigorously in a sealed jar 4. Pour chai tea into your favorite mug 5. Add frothed soy milk 6. Sweeten with maple syrup if desired 7. Sprinkle with cinnamon and enjoy! Why soy milk? It’s a complete plant protein with all nine essential amino acids—perfect for fueling busy mornings without the stress. Follow @thesoyfoodscouncil for more stress-less recipes and an upcoming giveaway! ✨ Xx Patricia 💛 #wellnessintelligence #soyreal #womenswellness
Weekend meal prep that actually feels like self-ca Weekend meal prep that actually feels like self-care 🧡 Ladies, let’s talk about setting your future self up for success. Make these vegan, gluten-free pumpkin spice waffles this weekend and freeze the extras — because Monday morning you deserves something nourishing without the stress. PUMPKIN SPICE WAFFLES Serves 4 (2 waffles each) Ingredients: 1¼ cups oat milk 3 tbsp ground flax meal 2¼ cups gluten-free flour (like Bob’s Red Mill) 1 tbsp baking powder 1½ tsp cinnamon ½ cup pumpkin puree ¼ cup olive oil (plus extra for waffle iron) 1 tbsp vanilla extract 1 tsp apple cider vinegar Directions: Mix oat milk and flax meal, let sit 10 min. Whisk dry ingredients separately. Add pumpkin, oil, vanilla, vinegar to flax mixture. Fold in dry ingredients until just combined. Cook in an oiled waffle iron 5–7 min, until golden. Weekend prep hack: ✨ Double the batch this Saturday ✨ Freeze extras for up to 2 months ✨ Pop straight from freezer to toaster on busy mornings ✨ Blood sugar steady = fewer stress spikes and no mid-morning crash Sometimes the best self-care is having something delicious and nourishing ready when you need it most. Future weekday you will be so grateful. Save this post so you can make it this weekend, and share it with a friend who could use a little less stress in her mornings. 🧡 Who else is meal prepping this weekend? 👇 #wellnessintelligence #weekendmealprep
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