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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
  • Press
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A Comparison of Milk and Milk Alternatives | Patricia Bannan, MS, RDN

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A Comparison of Milk and Milk Alternatives
March 24, 2020

A Comparison of Milk and Milk Alternatives

When you think of milk, you probably first think of cow’s milk. But with so many milk al…

The Whole Truth About Whole Grains
March 17, 2020

The Whole Truth About Whole Grains

Whole grains are nutrient powerhouses with a range of health benefits. Here’s what…

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

High Fiber Foods and How to Increase Fiber Intake

I’m delighted to have partnered with Tropicana on this blog post. All opinions are my ow…

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…

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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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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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“Working with Patricia is a producer’s dream. Her knowledge and passion make her a wonderful expert time and time again.”

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"I can always count on Patricia for reliable information and interesting, creative healthy eating tips.”

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Are superfood powders worth the hype? 🤔

As summer kicks off 😎 and many vow to become healthier, superfood powders have increased in popularity. 

Check out my interview with @newsnationnow @abontv on whether these superfood supplements are a good way to get the health benefits associated with eating a diet rich in a variety of whole, plant-based foods. 🥦🍓🥕

What do you think?

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@wellenough @newsnationam @swoontalentagency #MorningInAmerica #newsnation @fruitsandveggies #cansgetyoucooking @cannedgoodofficial #haveaplant #produce #registereddietitian #registereddietitiannutritionist #mediadietitian #tvdietitian @officialgoodlifetv #superfood #nutrition #healthyeating #superfoodsmoothie #greensmoothies
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Our words are powerful, especially what we say to ourselves! 🗣️⁠
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Including positive affirmations in your daily routine can help build self-esteem and self-acceptance. And more self-love = big results on your wellness 🥰.⁠
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Research shows that positive self-talk can decrease stress, increase well being, improve academic performance and make people more open to behavior change.⁠
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There is also a connection between affirmation and neural reward pathways 🧠. So even just a minute each day devoted to these affirmations can lead to positive changes mentally. ⁠
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If you're looking for some guidance on where to start, check out my article with @thrive that includes 10 affirmations that can uplift your days, weeks, and years.⁠
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⤴️ Link in bio to full article! ⁠
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What are you going to tell yourself today? 💗⁠
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#affirmation #positivevibes #affirmationoftheday #positivity #positiveaffirmations #dailyaffirmations #science ⁠
#manifest #writing #quotes #motivation #trive #thriveglobal
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These soft bedtime cookies even smell soothing. 🍪💛⁠
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So much tastier than a sleeping pill, these soft yummy cookies have nutrients help to calm your senses 💤✨⁠
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Almonds are a natural source of magnesium, an essential mineral that helps the body relax. Chamomile is an herb that contains the flavonoid apigenin, which is thought to help calm the body and induce sleep. And oats are rich in melatonin, a hormone that helps regulate circadian rhythm. 😴⁠
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Here’s everything that you’ll need:⁠
2 1⁄2 cups old-fashioned rolled oats⁠
1 1⁄2 cups almond flour⁠
2 Tbsp dry loose-leaf chamomile tea⁠
1⁄2 tsp sea salt⁠
1⁄2 cup honey⁠
6 Tbsp unsalted butter, softened (or vegan butter alternative⁠)⁠
1 large egg⁠
3⁄4 tsp pure almond extract⁠
1⁄3 cup plus 2 tablespoons sliced natural almonds, divided ⁠
1⁄3 cup dried cranberries, chopped (optional)⁠
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Preheat the oven to 350°F and line a large baking sheet with parchment paper.⁠
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Process the oats in a food processor until a finely ground oat flour forms. Add the almond flour, chamomile tea, and salt and pulse to incorporate. Add the honey, butter, egg, and almond extract and process on low speed until the mixture just forms a dough. Transfer to a bowl and fold in 1⁄3 cup of the almonds and the cranberries.⁠
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Scoop then roll the dough by hand into 16 balls, about 2 rounded Tbsp each. Arrange the balls on the prepared baking sheet, spaced about 1 inch apart. Press the remaining sliced almonds on top.⁠
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Bake for 10-11 min; cookies will appear undercooked but⁠
will firm up when they cool. (The cookies are meant to be soft; if you overbake them, they will become dry and biscotti-like.) Let cookies cool on the baking sheet on a rack for at least 20 min. ⁠
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Be sure to check out my book, “From Burnout to Balance,” for this fun recipe & more! Link is in my bio! ⁠⤴️⁠
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#healthyfoodshare #eathealthy #greenplants #weightlossrecipes⁠ #nutritionplan #healthcarbs #healthylunchideas #healthybreakfastideas #tastyrecipe #bulknutrients #realfoodie⁠ #realfoodheals #tastyrecipe #wholefoodvegan #tastycookies⁠ #nutrientsrich #nutriciousbreakfast #nutriciousmeal #vegan #veganrecipes #recipe #momhacks #almonds #cookies #almondcookies⁠
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Happy 6th Birthday to my little love bug! So grateful to be your mom! 💗 The party was last week, but the celebration continues... 🎉⁠
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#thisissix #thisisixyearsold #littlegirllove #6yearsold #girlmamma #sixyearsoldgirl
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Beating the heat has never tasted so good! ☀️😋⁠
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Summer heat is no joke, but these Mango Beet Ice Pops from my book, From Burnout to Balance, have been a personal fave to help stay cool! 💦⁠
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These ice pops are the prettiest fuchsia ever 💗, due mainly to the betalain (red pigment) in beets, which also has potential anti-inflammatory properties. Greek yogurt adds a creamy texture and⁠
mood-boosting nutrients, while mango may help with digestion.⁠
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Here’s what you’ll need:⁠
🥭 Fresh Mangoes⁠
💜 Cooked Beets⁠
🥣 Plain 2% Fat Greek Yogurt⁠ (or Plant-based Yogurt)⁠
💚 Lime Juice⁠
🍯 Honey⁠
🌱Chia Seeds (optional)⁠
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These pops are super easy to make... just blend, pour, and freeze. Once you try them, you'll want to keep a batch in the freezer at all times! 😎⁠
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Excited to whip up a batch? Then you've got to check out my book, "From Burnout to Balance!". Packed with supercharged recipes that are perfect for summer and will leave you feeling energized and refreshed! ⁠
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⤴️ Link in bio!⁠
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@wellenough @swoontalentagency @mangoboard @fruitsandveggies #healthyfoodshare #eathealthy #foodporn #greenplants #weightlossrecipes #nutritionplan #healthcarbs #healthylunchideas #healthybreakfastideas #tastyrecipe #bulknutrients #realfoodie #realfoodheals #wholefoodvegan #tastycookies #nutrientsrich #nutriciousbreakfast #nutriciousmeal #vegan⁠
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Wave goodbye to those lengthy cooking sessions and say hello to quick and easy meals! 🙌⁠
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For those nights when cooking is simply not going to happen... don’t force it. You need to lighten your load to focus on wellness, which often means doing less. That’s where these 20 nearly no-cook dinner ideas from my book come in. 🌟⁠
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These quick-assembly dinners make use of the pantry and freezer staples, like microwavable brown rice, frozen salmon fillets, store-bought soups, and canned beans.⁠
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From refreshing salads bursting to wraps that will leave you craving for more, these recipes are here to ensure you feel nourished and oh-so-satisfied... in 15 minutes or less! 💚⁠
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For more fun recipe ideas, make sure to check out the link in my bio! ⬆️⁠
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#healthyeats #healthymeals #healthydinner #healthyrecipe⁠
#nutrition #tasty #tastyfood #food #foodstagram #foodblog #foodlover #eatclean #eatyourgreens #lifestyleblogger #lifestyle #healthydinnerideas #healthyfoodrecipes #eatingright #leafygreens #holidayrecipes #balancedmeals #nutritonplans #dietitiantips #cannedbeanscando #packagedfoodscanfit #foodfluence
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Let the VEGGIES save the day! 🥕🥬🥒⁠
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Delighted to be quoted in this @EatingWell article by @KarenAnselRD about the best anti-inflammatory nutritious powerhouses! ✨⁠
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Research shows that vegetables are the best way to go to protect us against heart disease, stroke, certain cancers, and type 2 diabetes that are most-likely caused by chronic inflammation.⁠
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Check out these six best inflammation-taming vegetables:⁠
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🍅 Tomatoes are loaded with lycopene, an antioxidant that has powerful anti-inflammatory properties. But while you can get a healthy dose of lycopene from all red tomatoes, for the most bang, eat yours cooked!⁠
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🥦 Broccoli is not only best in cancer prevention, but it also minimizes post-exercise muscle soreness. Eating broccoli after a workout could nip that process in the bud!⁠
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💚Edamame may be small, but they are mighty! (and yes, they are veggies, too) Soy helps to reduce the risk of chronic inflammation-related diseases such as heart disease and diabetes, so go on and  toss some into your salad!⁠
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🍄 If you're prone to diabetes-related inflammation, mushrooms are the right thing for you! These fungi contain ergothioneine, an antioxidant that may increase levels of an anti-inflammatory hormone.⁠
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🧄 Get more garlic in your life! Garlic contains a host of anti-inflammatory nutrients and compounds, and they works best to combat arthritis-related pain.⁠
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🥕And last but certainly not least — Carrots! These root vegetables may also stomp out inflammation, one of the primary mechanisms behind colon cancer. However, to avoid reducing their effectiveness, be sure to munch on your carrots raw.⁠
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What's your favorite among these vegetables? Let me know in the comments! 💚⁠
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⤴️ Link in bio to the full article! ⁠
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@fruitsandveggies @tomatowellness #tomatowellness #healthyfood #healthyliving #healthyfoodchoices #wellnessandhealth #healthyeats #healthyfoodie #healthyvegan #nutrionfacts #greenleaf #recipeideas #healthyeatingideas #wellnesswarriors #healthyrecipe #foodoftheday #foodblog #eatclean #eatgoodfeelgood #nutrientseeker #wellnesslifestyle #balancedplate #tomatoes #broccoli #veggierecipes #effectivefoodguidance
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Satisfy your sweet tooth with these Five-Ingredient Chocolate Chip Banana Oat Bites 🍪🍌🍫⁠
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These easy-to-make bites are the perfect marriage of banana muffins and chocolate chip cookies. If you add blueberries, it’s like a hint of blueberry pie, too!⁠
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These cookies are sweet enough to enjoy as dessert, yet healthful enough to savor at breakfast time. You’ll find plant-based protein and plenty of fiber here, along with mood-boosting ingredients and an aroma to match. I love making a batch of these and stashing half in the freezer.⁠
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Here’s what you’ll need:⁠
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🍌 1 3/4 cups mashed extra-ripe banana (from about 3 large bananas)⁠
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🥜 1 cup creamy unsalted, unsweetened almond butter⁠
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🍁 1/4 cup plus 2 tablespoons maple syrup⁠
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🧂 3/4 teaspoon sea salt⁠
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🥣 2 1/2 cups old-fashioned rolled oats⁠
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🍫 1/4 cup mini dark chocolate chips or finely chopped bittersweet chocolate⁠
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🫐 Supercharge: 1 cup fresh blueberries (optional)⁠
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Ready to whip up a batch? Be sure to check out my book, “From Burnout to Balance,” for this fun recipe & more! ⤴️ Link in my bio! ⁠
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@wellenough @swoontalentagency #healthyfoodshare #eathealthy #greenplants #weightlossrecipes⁠ #nutritionplan #healthcarbs #healthylunchideas #healthybreakfastideas #tastyrecipe #bulknutrients #realfoodie⁠ #realfoodheals #tastyrecipe #wholefoodvegan #tastycookies⁠ #nutrientsrich #nutriciousbreakfast #nutriciousmeal #vegan #veganrecipes #recipe #momhacks
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Searching for a potassium powerhouse? Look beyond bananas! 🍌⁠
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Did you know that there are incredible foods out there that surpass bananas when it comes to potassium content? 🍽️💪⁠
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One of the most important minerals in the body, potassium helps regulate fluid balance, muscle contractions, and nerve signals. ⁠
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While bananas are often hailed as the go-to source, let me introduce you to five incredible foods that pack an even mightier potassium punch! 🥦🥑🥔⁠
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🥔  The humble potato is a potassium powerhouse... and it also provides fiber, vitamin C, and magnesium. Whether boiled, baked, or hasselback, there are so many delicious ways to enjoy them.⁠
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🍉 Aside from being rich in potassium, watermelon is a versatile delight, too. You can enjoy it as a standalone snack, blend it into a refreshing smoothie, or even use it as a base for creative culinary creations. The possibilities are endless.⁠
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🥬 If you're looking for a dietary fiber, spinach is your on-the-go food. It's the most nutrient-dense vegetables you can eat and it aids digestion, promotes satiety, and supports a healthy gut.⁠
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💜 If you don't eat beets, you’re missing out. Beets are a heart-healthy and versatile ingredient that provide rich nutrients that support overall health.⁠
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🥑 And lastlly, who doesn't love avocados?! The creamy deliciousness and remarkable heart-health benefits make them top tier!⁠
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What among these foods is your fave? 💚⁠
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⤴️ Link in my bio to the full blog post!⁠
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#healthychoices #healthyvegan #healthyrecipes #lifestyleguide #wellnesslifestyle #recipevideo #tastygram #tastytreats #eatorganic #organicjuice #wellnesstime #tastymeals #wholefoodsfave #nutritionandfitness #plantnutrients #nutrientseeker #colorfulveggies #healthkidsfood #wholefoodmeals
Patricia Bannan

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