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Patricia Bannan

  • About
    • Meet Patricia
    • My Nutrition Philosophy
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  • My Book
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    • Media Communications
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    • Culinary Services
    • Spokesperson
    • Nutrition Coaching
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Spring Clean Your Freezer the Marie Kondo Way | Patricia Bannan, MS, RDN

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Spring Clean Your Freezer the Marie Kondo Way
March 7, 2023

Spring Clean Your Freezer the Marie Kondo Way

Chances are, you have heard of Marie Kondo and her genius organizational expertise otherwi…
A Look Inside “Eating From Our Roots” Cookbook with Maya Feller
February 21, 2023

A Look Inside “Eating From Our Roots” Cookbook with Maya Feller

I’m thrilled to share my recent Q&A with nationally recognized nutrition expert Maya…
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,…
6 Herbs and Spices for Weight Loss & Overall Health
January 17, 2023

6 Herbs and Spices for Weight Loss & Overall Health

Explore these six herbs and spices that can help you lose weight and boost your health. Pl…
Health and Nutrition Tips to Support Immunity
January 3, 2023

Health and Nutrition Tips to Support Immunity

An ongoing focus on family health can help support immune systems to keep everyone healthy…
How to Beat and Recover from Burnout
December 20, 2022

How to Beat and Recover from Burnout

Feeling like life’s been kicking you while you’re down? Have no fear—read on to lear…
Essential Oils for Focus, Energy, Stress, and to Boost Mood
December 6, 2022

Essential Oils for Focus, Energy, Stress, and to Boost Mood

If you’re curious about essential oils and how they might impact your focus, mood, and s…
The Power of Saying No
November 22, 2022

The Power of Saying No

The power of saying no isn’t spoken about enough, but it is the key to unlocking the tru…
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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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Hey friends! I’m sharing one of my favorite cozy brunch recipes for the weekend. 🌟 These plant-based pumpkin spice waffles will add a warmth and positive start to your day. Plus, they are gluten-free, vegan, and freeze great for a time-saver breakfast you can enjoy all month. I love that these waffles are packed with feel-good ingredients like flax meal, cinnamon, pumpkin puree, and apple cider vinegar, which can even help with digestion. 🍂💛 And here’s a tip: I often double or triple the recipe and freeze some for later. Just store them in an airtight container or wrap them in bundles so you can easily heat up a few at a time. They’ll keep in the freezer for up to 2 months! 🗓️ For toppings, I like to get creative with seasonal produce—think figs, pears, or apples. Plus, adding some chopped pecans, walnuts, or pumpkin seeds brings a delicious crunch and a dose of healthy fats and protein to balance things out. And of course, a little extra cinnamon never hurts! 😉 ⬆️ Link in my bio for the full recipe! xx, Patricia 😘 #wellnessintelligence #moodboostingfoods #easybreakfast
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Feeling anxious? 😟 Research shows that connecting with female friends can have powerful effects on our brains. 🧠 When we bond, we release oxytocin, the ‘bonding hormone.’ Originally known for mother-child bonding, oxytocin also helps calm anxiety and boost happiness in relationships with the women in our lives. It’s a key player in building emotional resilience and supporting mental health. Whether it’s a deep conversation, a shared laugh, or just being there for each other, these connections with women truly matter. 💛 Tag a female friend who always lifts you up! #wellnessintelligence #womenempoweringwomen #mentalhealthmatters #oxytocinboost
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Woke up feeling exhausted after a rough night’s sleep? 😴 I know the feeling! When coffee just doesn’t cut it, these 10 foods can help support your energy and focus (until you can sneak in a nap)! 💥 1️⃣ Oats: Steady energy from slow-releasing carbs. 2️⃣ Bananas: A quick energy boost with natural sugars. 3️⃣ Eggs: Protein + choline for brain health and focus. 4️⃣ Almonds: Healthy fats, fiber, and magnesium for lasting energy.
5️⃣ Greek Yogurt: Protein for sustained energy and probiotics for gut health. 6️⃣ Spinach: B-vitamins and antioxidants to fight fatigue.
7️⃣ Blueberries: Antioxidants for brain power. 8️⃣ Avocados: Healthy fats for long-lasting energy. 9️⃣ Salmon: Omega-3s for brain health + protein for steady energy.
🔟 Dark Chocolate: Flavonoids to improve brain blood flow. Which food do you eat most often? Let me know in the comments! 🍳🥑🍌 And here’s to better sleep tonight! 🌙 #wellnessintelligence #healthyhabits #energizingfoods #brainfoods
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🍁 Fall into wellness with ease 🍁⁠ ⁠ Hey friends, are you looking for a quick, nourishing snack that’s perfect for fall? These Pumpkin Spice Almond Butter Balls from my book will not only satisfy your sweet tooth but also nourish your body with energy-boosting ingredients in minutes a day.⁠ ⁠ ✨ Made with pumpkin puree, almond butter, and oats, these bites are packed with fiber, protein, and healthy fats—perfect for fueling your day without the crash.⁠ ⁠ ⏳ What I love most? You can make them in under 10 minutes, stash them in the fridge, and enjoy a quick, wholesome snack whenever you need a pick-me-up!⁠ ⁠ Ingredients:⁠ 1 1/3 cups rolled oats⁠ 1/2 cup almond butter⁠ 1/2 cup pumpkin puree⁠ 8 Medjool dates, pitted⁠ 2 tbsp maple syrup or honey⁠ 1/4 tsp pumpkin pie spice⁠ 1/2 tsp vanilla extract⁠ 3/4 tsp sea salt⁠ 1/3 cup hemp seeds (optional)⁠ ⁠ Directions: ⁠ Process oats into flour. Add the rest and blend until sticky dough forms. Roll into 28 balls and coat with hemp seeds (optional). Chill for 30 minutes, then enjoy!⁠ ⁠ Save this recipe or share with a friend! 🥰⁠ ⁠ 📸❤️: @jchongstudio⁠ ⁠ #wellnessintelligence #pumpkinspice #pumpkinrecipe #quickrecipe
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Where are my fall fans? I find even in LA the air gets crisper and the energy shifts, and it’s a great time to set some new intentional habits. This month, I’m focusing on these simple yet impactful actions to boost my mood and calm my mind. 💛🍁 ✨ Here are my October Micro Habits: 1️⃣ Add seasonal mood-boosting foods like Brussels sprouts, sweet potatoes, or squash to one meal a day 2️⃣ Practice 4-7-8 breathing for 5 minutes daily to reduce stress and boost calm 3️⃣ Enjoy the crisp fall air on a daily walk 4️⃣ Tell myself something kind in the mirror every morning to set a positive tone for your day 5️⃣ Go to bed 30 minutes earlier and unwind with a good book before sleep Which micro habit are you going to try this October? 🍂✨ Let’s set the tone for a joyful, calm, and energized fall! #microhabitsofhealth #wellnessintelligence #seasonalselfcare #fallvibes🍁
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Want to get the most out of your tea? 🍋 Here’s a habit hack to boost its antioxidant power! Adding lemon juice to your tea can help preserve and even increase antioxidants. But there’s more to it than just squeezing in some citrus! Delighted to share my citrusy thoughts with @eatingwell @shawsimpleswaps 🍋✨ To really maximize those benefits, here’s what to do: Tips to Maximize Antioxidant Absorption in Tea: 1️⃣ Use fresh lemon juice: It contains the highest levels of vitamin C for antioxidant protection. 2️⃣ Keep tea temp below 160°F: Too much heat can destroy the antioxidants in both the tea and lemon. Let it cool slightly before adding lemon juice. 3️⃣ Add lemon after tea has cooled: This helps preserve the antioxidants, so they can do their job. 4️⃣ Skip the milk: Studies show milk can reduce the antioxidant benefits of tea. Swap it for lemon instead! Try this next time you brew a cup and see how it transforms your tea into a health-boosting powerhouse. 🍵✨ ⬆️ Link in bio to full article! 
#teatime #antioxidants #lemontea #healthtips #wellnessintelligence #boostyourhealth
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Feeling beat after work and need something sweet in minutes? I’ve got just the thing for you: my 4-ingredient Avocado Chocolate Pudding! 🍫🥑 This quick recipe satisfies your chocolate cravings and nourishes your body—no guilt, no hassle. Perfect for career-driven women with limited time who need a boost of energy, not a sugar crash. Why it works: 
Avocados provide healthy fats and fiber to keep you full and energized, while unsweetened cocoa powder adds antioxidants without the sugar overload. Maple syrup gives just the right amount of sweetness with some added minerals. Plus, it only takes 2 minutes to make! ✨ Here’s the recipe: 2 ripe avocados 1/2 cup unsweetened cocoa powder 1/2 cup maple syrup 1/2 teaspoon vanilla extract Pinch of sea salt Directions: 1. Scoop avocados into a food processor or blender. 2. Add cocoa powder, maple syrup, vanilla extract, and a pinch of salt. 3. Blend until smooth and creamy. 4. Enjoy immediately or store in the fridge for up to 3 days! Tip: Top with berries or crushed nuts for extra flavor and texture! This pudding isn’t just a treat, it’s a way to fuel your body without the crash. Take a moment to nourish yourself—you deserve it. 💛 #chocolatelovers #healthysnacks #wellnessintelligence #quickrecipes #avocadochocolatepudding #feelgoodfood
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✨ Feeling sluggish? Transform your days with micro habits that boost your energy and mood! Here’s why each one works wonders: 💧 Stay Hydrated: Start your day with a glass of water to kickstart your metabolism and wake up your body. 🌞 Morning Stretch: A quick stretch session boosts circulation and leaves you feeling more flexible and energized. 🍳 Protein-Packed Breakfast: Fuel up with protein to keep hunger at bay and maintain steady energy levels throughout the morning. 🚶‍♀️ Walk After Lunch: Step outside for a walk to aid digestion and refresh your mind, making the second half of your day more productive. 🥜 Smart Snacking: Snack on nuts, seeds, or fruit for a nutrient-rich energy lift that keeps you focused and satisfied. 📞 Connect with Loved Ones: A quick chat with someone special can uplift your spirits and strengthen your emotional health. 🎨 Playful Activities: Carve out time for play—it’s great for sparking creativity and melting away stress. 🌬️ Mindful Breathing: Just five minutes of deep breathing can significantly reduce stress and help center your thoughts. 📚 Relaxing Bedtime Routine: Ease into sleep with calming activities like limiting screens, reading, or journaling. Perfect for a restful night! Tell me which one resonates with you! 🌿 xo Patricia #energyboosters #wellnessintelligence #simplehabits #dailywellness
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A frozen treat without all the added sugar! 🍦 I’m thrilled to share my mood-boosting, two-ingredient matcha soft serve recipe from my book, From Burnout to Balance, featured in this month’s @Cosmopolitan magazine U.K.! 🤩 (Last year, it was also in the U.S. version!) Huge thanks to @hannahchubb for the feature 💞 This two-ingredient “nice” cream is not only delicious and easy to make, but it also supports your mood, energy, and immunity.⁠ INGREDIENTS: 🍌 3 large ripe bananas, peeled, sliced into 1-inch pieces, and frozen 🍵 1 tablespoon culinary matcha green tea powder DIRECTIONS: 1️⃣ Remove the sliced frozen bananas from the freezer and let them stand for 3 minutes to slightly thaw. 2️⃣ Place the bananas and matcha powder in a food processor and process until the texture resembles creamy soft serve, scraping down the sides as needed. 3️⃣ Pulse until well blended. Serve immediately, or place in the freezer for 10 minutes to firm up slightly. This soft serve keeps well in the freezer for up to 1 month. BONUS: Add cocoa nibs, almond butter, or shelled hemp seeds for an extra punch of taste & nutrition! ⁠ Have you ever made banana “nice cream”? 🍌✨ . . . . . #matchalovers #nicecream #healthyrecipes #noaddedsugar #moodboostingfoods #cosmofeature #wellnessjourney #foodie #plantbased #dessertideas
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