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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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Are Frozen Raspberries as Good as Fresh Raspberries? | Patricia Bannan, MS, RDN

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Are Frozen Raspberries as Good as Fresh Raspberries?
November 5, 2024

Are Frozen Raspberries as Good as Fresh Raspberries?

As a registered dietitian, I often get asked: Are fresh foods always better than frozen?…
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…
How to Be More Mindful: 12 Tips for Everyday Life
September 3, 2024

How to Be More Mindful: 12 Tips for Everyday Life

Discover 12 practical tips on how to be more mindful in everyday life. Learn how to reduce…
How to Add Protein to Oatmeal: 7 Top Ideas
August 6, 2024

How to Add Protein to Oatmeal: 7 Top Ideas

Oatmeal is a beloved breakfast staple, celebrated for its heartiness, versatility, and nut…
Food Psychology: Understanding the 4 Nutrition Personas
July 9, 2024

Food Psychology: Understanding the 4 Nutrition Personas

Did you know we make over 200 food choices daily? Understanding how your food psyc…
10 Dinner Ideas for Hot Summer Nights
June 4, 2024

10 Dinner Ideas for Hot Summer Nights

Check out these easy recipes and dinner ideas for hot summer nights that will keep you f…
6 Foods for Glowing Skin
May 7, 2024

6 Foods for Glowing Skin

Incorporating food for glowing skin in your diet can significantly enhance your skin's rad…
Top Foods that Lower Cortisol Naturally
April 2, 2024

Top Foods that Lower Cortisol Naturally

Discover powerful nutrients and foods that can help lower cortisol naturally, providing 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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🌎 Happy World Mindfulness Day! Last night I ce 🌎 Happy World Mindfulness Day! Last night I celebrated with colleagues at a beautiful yoga class on the beach hosted by @wonderfulpistachios 💚 #sponsoredevent. It was the perfect reminder that mindfulness isn’t just about meditation—it can show up in so many parts of our daily lives. Here are 5 simple ways I practice mindfulness: 1️⃣ Movement — Yoga or even a short walk helps me connect my body and mind. 2️⃣ Breath — Taking a few slow, deep breaths can reset my nervous system in minutes. 3️⃣ Snacking with intention — In-shell pistachios naturally encourage mindful eating: cracking shells slows snacking, shells provide a visual reminder of portions, and the pause gives your body time to register fullness. 4️⃣ Screen breaks — Stepping away from my phone or computer creates space to be present. 5️⃣ Gratitude — Ending the day by reflecting on one thing I’m grateful for shifts my perspective. ✨ Which of these mindfulness practices do you want to try today? xx, Patricia 💛 #worldmindfulnessday #wellnessintelligence #mindfulsnacking #womenswellness #sponsoredevent
Craving comfort food after a long day? Pasta can a Craving comfort food after a long day? Pasta can actually work with your wellness goals. 💛⁠ ⁠ In a recent @foodnetwork article by @danawhitenutrition, I shared one of my pantry go-tos: Brami Italian Protein Pasta. Made with only two ingredients (Italian wheat + lupini beans), it offers more protein + fiber than traditional pasta — making it both satisfying and nourishing. 🍝✨⁠ ⁠ Other RD-approved pastas worth a spot in your cart:⁠ 🍝 Barilla Protein+ – extra protein + fiber⁠ 🍝 DeLallo Whole Wheat – smooth texture, whole grain perks⁠ 🍝 Banza Chickpea Pasta – filling + naturally high in protein⁠ ⁠ ✨ Full article link in bio.⁠ ⁠ xx Patricia⁠ ⁠ #wellnessintelligence #womenswellness #pastalover
That $80 adaptogen powder won’t save you from to That $80 adaptogen powder won’t save you from toxic productivity. 🙃⁠ ⁠ I used to wear “busy” like a badge of honor… now I actually schedule an underachiever day once a month to remind myself it’s okay to do less — and still be enough. 💛⁠ ⁠ And science backs it up: even short breaks and real rest have been shown to boost focus, memory, and energy. ✨⁠ ⁠ 😏 Who else is ready to add an “underachiever day” to their calendar?⁠ ⁠ xx Patricia⁠ ⁠ #wellnessintelligence #toxicproductivity #selfcare
Comment “RECIPES” and I’ll send you the full Comment “RECIPES” and I’ll send you the full step-by-step recipes! ⁠ ⁠ I get that cooking dinner every night can feel overwhelming. That’s why I gathered 11 easy, healthy dinner recipes that are ready in 30 minutes or less. ⁠ ⁠ PLUS, each recipe has at least 20 grams of protein. 💪⁠ ⁠ Thanks to all these amazing RDs for contributing their recipes! ⁠ ⁠ 1. Simple Skillet Salmon Burgers @patriciabannan⁠ 2. Peanutty Sprouted Tofu “Stir-Fry” Sheet Pan Dinner @jackienewgent⁠ 3. Easy Ground Turkey & Black Bean Taco Skillet @christinaiaboni_rd⁠ 4. Pasta al Limone with Asparagus and Shrimp @kelly.powers⁠ 5. Easy Bruschetta Chicken Bake @fullymediterranean⁠ 6. Mediterranean White Beans @christinaiaboni_rd 7. Vegan Fajita Bowls with Tempeh @melissatraubrd⁠ 8. Cajun Shrimp Orzo Pasta @fullymediterranean⁠ 9. Healthy Grilled Chicken & Mushroom Fajitas @patriciabannan⁠ 10. Sausage Pasta Bake @nourishedbynic⁠ 11. Salmon Kale Salad @jennyshearawn⁠ ⁠ ⬇️ Don’t forget to comment “recipes” and save this post for later! ⁠ xx Patricia 💛 ⁠ #wellnessintelligence #easydinnerrecipes #highproteinrecipes
Happy Labor Day weekend! 🇺🇸☀️ Fun to b Happy Labor Day weekend! 🇺🇸☀️ Fun to be back with my friends at @ktla5news sharing easy & festive recipes made with mood-boosting ingredients for your holiday table. Big thanks to @luparkerla & @kareenwynter for the warm welcome! 💛 ✨ Click through the carousel for each recipe 👆 Wishing you all a happy + healthy holiday weekend filled with good food, laughter, and connection. xx, Patricia 💛 #wellnessintelligence #healthyrecipes #moodboostingfoods
High-achieving women, listen up: carbs aren’t th High-achieving women, listen up: carbs aren’t the enemy. 🙌⁠ ⁠ If you’ve been avoiding fruit because of the carbs… it’s time to rethink that. 🍎⁠ ⁠ In my recent @TODAYshow interview, I shared why whole fruits (even the carb-rich ones) can be a smart, delicious way to keep your energy steady, your focus sharp, and your health on track.⁠ ⁠ Here are 9 naturally higher-carb fruits worth keeping in your rotation (and why):⁠ ⁠ 🌴 Dates – fiber + minerals⁠ 🍌 Banana – pre-workout fuel⁠ 🍐 Pear – fiber + vitamin C⁠ 🍇 Grapes – antioxidants⁠ 🥭 Mango – vitamins A + C⁠ 🍎 Apple – heart + gut health⁠ 🍒 Cherries – reduce inflammation⁠ 🫐 Blueberries – brain health⁠ 🍈 Figs – gut health⁠ ⁠ 💡 Pair fruit with healthy fats or protein (like apple slices with almond butter or berries with Greek yogurt) to keep your energy steady and avoid blood sugar spikes.⁠ ⁠ ✨ Full article link in bio.⁠ ⁠ xx Patricia ⁠ ⁠ #wellnessintelligence #womenswellness #womenshealth
When the last thing I want to do is cook… this 3 When the last thing I want to do is cook… this 30-minute soup saves me every time. 🍲✨ ⁠ ⁠ Creamy, comforting, and filled with ingredients that support both body + mind (lycopene, beta-carotene, turmeric). ⁠ ⁠ SWEET POTATO, TOMATO & TURMERIC SOUP 🍠🍅🧡⁠ ⁠ • 3 Tbsp unsalted butter⁠ • 1 small yellow onion, sliced⁠ • 1 large sweet potato, peeled + chopped⁠ • 2 tsp grated turmeric (or ¾ tsp ground)⁠ • 1 tsp sea salt + ¾ tsp black pepper⁠ • 1 (28 oz) can crushed tomatoes (with juices)⁠ • 1 (32 oz) carton low-sodium vegetable broth⁠ • 1 Tbsp red wine vinegar⁠ • 2 tsp honey or coconut nectar⁠ • Cilantro + sesame seeds (optional)⁠ ⁠ HOW TO MAKE IT 🍲⁠ ⁠ Sauté onion, sweet potato, turmeric, salt + pepper in butter (5 min).⁠ Add tomatoes + broth. Simmer 22 min until sweet potato is tender. Blend smooth, then stir in vinegar + honey. Top with cilantro + sesame seeds.⁠ ⁠ Cozy warm or chilled like gazpacho, this soup keeps 4 days in the fridge or 3 months in the freezer.⁠ ⁠ Save this for your next no-stress dinner!⁠ ⁠ xx, Patricia 💛⁠ ⁠ #wellnessintelligence #souprecipe #womenswellness
Helping clients manage diabetes… without overwhe Helping clients manage diabetes… without overwhelm? Yes, please! 🙌⁠ ⁠ If you’re a dietitian or healthcare professional, this free webinar is for you 🌱⁠ ⁠ I’ll be joining @lorenadragomsrd to share how plant-based and flexitarian trends can support blood sugar, heart health, and overall well-being — with real-life tools you can use right away.⁠ ⁠ Plant-Based & Flexitarian Trends: Supporting Patients with Diabetes with Real-Life Tools⁠ 📅 Sept 16, 2025⁠ 🕐 1 PM ET⁠ 💻 Virtual (free to attend)⁠ 🎁 Includes a free downloadable e-cookbook developed by @chefabbiegellman and @lizweiss⁠ ⁠ What you’ll learn:⁠ • The latest plant-based and flexitarian trends and how they relate to diabetes nutrition⁠ • The power of soy foods for blood sugar and cardiometabolic health⁠ • Easy, satisfying meal ideas — even for clients using GLP-1s⁠ ⁠ Plus: a live Q&A and a culinary demo with practical, culturally inclusive meal ideas 🍽️⁠ ⁠ Tap the link in bio to save your spot — space is limited!⁠ ⁠ Sponsored by @thesoyfoodscouncil, @ndsoybean, and @u.s.soybeanexportcouncil⁠ ⁠ #soyfoods #diabetesnutrition #nutritionwebinar
Let’s be real. ✨ That morning routine on TikTo Let’s be real. ✨ That morning routine on TikTok might look amazing, but it wasn’t built for your life.⁠ ⁠ If you want to make healthy changes that actually stick, the key is doing it in a way that fits your reality. ⁠ ⁠ In my nutrition & health coaching, I guide career-driven women to build habits with SPARK: Simple, Positive, Actionable, Realistic, and Kind. When your habits spark joy instead of stress, they actually last. 💛⁠ ⁠ If you want to learn more, let’s chat. You can book a free call through the link in my bio. Psst… my approach has a name. I call it Wellness Intelligence™.⁠ ⁠ xx, Patricia⁠ ⁠ #wellnessintelligence #selfcare #habitbuilding #womenswellness
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