About
My Book
Work With Me
Press
Blog
Recipes
Give Back
Connect

Back
Meet Patricia
My Nutrition Philosophy
Professional Bio

Back
Media Communications
Speaker
Culinary Services
Spokesperson
Nutrition Coaching

About
My Book
Work With Me
Press
Blog
Recipes
Give Back
Connect

Cart | Patricia Bannan, MS, RDN

My Cart

SIGN UP FOR A FREE BONUS CHAPTER FROM MY BOOK TO

Boost Energy

Leave this field empty if you're human:

Your cart is currently empty.

Are you a career-driven woman feeling stressed and overwhelmed? Elevate your well-being in minutes a day with personalized nutrition and health strategies.

Explore Wellness Intelligence

Sign up to my email list today to receive a free bonus chapter of my book to boost energy! Plus, get updates about new recipes, upcoming appearances, workshops and more.

Leave this field empty if you're human:

Hey friend — ever feel like wellness has to be a

Hey friend — ever feel like wellness has to be all or nothing?⁠
Like you need a 30-day challenge or total reset to feel “on track”? 🤯⁠
⁠
The truth? Real wellness is built in the 5-minute decisions you make when no one’s watching.⁠
⁠
Not the perfect meal or the intense workout.⁠
⁠
But things like:⁠
💛 Taking a deep breath before a stressful meeting⁠
💛 Doing a quick stretch between Zoom calls⁠
💛 Grabbing a glass of water instead of pushing through⁠
⁠
Those small, behind-the-scenes choices really do add up.⁠
⁠
As a dietitian and mom, I’ve learned it’s not about doing it all—it’s about doing what matters, consistently and in a way that feels good.⁠
⁠
What’s one little thing that’s helping you feel more like yourself lately?⁠
⁠
xx,⁠
Patricia 🌿⁠
⁠
#wellnessintelligence #habitbuilding #womenswellness

These 6 dietitian-approved foods can help support

These 6 dietitian-approved foods can help support your brain chemistry and naturally boost your mood. 💛⁠
⁠
July is Mental Health Awareness Month—a perfect time to check in with how you’re feeling and how you’re fueling. From omega-3s that support neurotransmitter function to probiotics that strengthen your gut-brain connection—what you eat truly impacts how you feel.⁠
⁠
Here’s your mood-supporting grocery list:⁠
🐟 Salmon – omega-3s to support brain health⁠
🥑 Avocado – healthy fats for neurotransmitter production⁠
🫐 Blueberries – antioxidants that fight brain fog⁠
🌰 Almonds – magnesium to calm your nervous system⁠
🥣 Greek Yogurt – probiotics for your gut-brain axis⁠
🍫 Dark Chocolate – a natural mood-lifter (aim for 70%+ cacao and enjoy mindfully 😊)⁠
⁠
✨ Pro tip: Try to include 2–3 of these foods daily for steady support.⁠
⁠
And remember—food is one important piece of a holistic approach to mental health. If you’re struggling, you’re not alone. Please consider reaching out to a therapist, counselor, or trusted health professional for support. ⁠
⁠
Save this list for your next grocery run—or share it with someone who could use a mood lift.⁠
⁠
xx, Patricia 💛⁠
⁠
#wellnessintelligence #feelgoodfood #mentalhealthawareness

Summer Fruit = Hydration + Health 🍓☀️ Hey

Summer Fruit = Hydration + Health 🍓☀️

Hey friends—are you loving summer produce as much as I am right now? We always hear “eat more whole foods,” but honestly… who always has time to cook from scratch?

That’s why I love fruit this time of year. It’s sweet, hydrating, and basically nature’s grab-and-go snack—no recipe required. And the bonus? It’s packed with nutrients that support your mood, energy, skin, and even sleep.

I recently shared my top picks with @TODAYshow—here are 5 from the list:
🍉 Watermelon – ultra-hydrating + skin + heart support
🫐 Blueberries – brain-boosting and antioxidant-rich
🍑 Peaches – vitamin A-rich and so good grilled
🍒 Cherries – contain melatonin to support sleep and recovery
🍓 Strawberries – vitamin C + fiber for immune and skin health

✨ Pro tip: Pair fruit with Greek yogurt, nuts, or cottage cheese for a filling, blood-sugar-friendly snack.

⤴️ Want the full list of all 9 summer fruits? Link in bio!

xx, Patricia 💛

#wellnessintelligence #moodfoods #womenswellness

Stressed? Sheet Happens. This one-pan dinner’s

Stressed? Sheet Happens.

This one-pan dinner’s got your back. 🍋🐟⁠
⁠
My Sheet-Pan Salmon with Citrus Miso Sauce is more than an easy dinner—it’s a feel-good, stress-soothing reset.⁠
⁠
✨ Salmon = omega-3s for mood and brain support⁠
✨ Asparagus = folate to help regulate stress⁠
✨ Fingerling potatoes = calming carbs for steady energy⁠
✨ Miso = probiotics to support gut health (and your gut–brain connection!)⁠
✨ Citrus + herbs = bold flavor with a side of immune support⁠
⁠
And because it’s all made on one pan, there’s less to clean and more time to unwind.⁠
⁠
💡 Bonus: Leftovers make a killer Niçoise-style salad the next day—just add greens, a hard-boiled egg, and olives.⁠
⁠
⤴️ Get the full recipe at the link in bio!⁠
⁠
xx, Patricia 💛⁠
⁠
#wellnessintelligence #feelgoodfood #womenswellness

Hey friends,⁠ ⁠ As a registered dietitian and

Hey friends,⁠
⁠
As a registered dietitian and women’s health expert, I’ve seen a lot of wellness advice over the years—and let’s just say, not all of it holds up. 🙃⁠
⁠
From “all or nothing” thinking to unrealistic food rules, these are some of the wellness propaganda messages I’m no longer buying into. And honestly? Letting them go has made wellness feel way more sustainable, joyful, and real.⁠
⁠
Here’s the truth:⁠
💛 You don’t have to do it perfectly⁠
💛 Quick meals with time-saving ingredients can still nourish you⁠
💛 Rest is productive⁠
💛 Joy belongs in your wellness journey⁠
⁠
✨ What’s one piece of wellness advice you’ve let go of? I’d love to hear what no longer serves you.⁠
⁠
xx, Patricia 💛⁠
⁠
#wellnessintelligence #womenswellness #burnoutrecovery⁠

🇯🇵✨Highlights from my wellness + soy-fuele

🇯🇵✨Highlights from my wellness + soy-fueled week speaking in Japan.

This was definitely a career highlight! I had the honor of speaking to over 50 Japanese dietitians and media about food and nutrition trends in the U.S.—all as part of a soy-focused exchange between our two countries. #sponsoredtravel

Big thanks to @thesoyfoodscouncil, @ndsoybean @u.s.soybeanexportcouncil for making it all happen!

Alongside my amazing RD friends @chefabbiegellman @lizweiss and @lorenadragomsrd we toured tofu, miso, and natto facilities 👩🏻‍🍳, dressed in kimono for a traditional tea ceremony 🍵, and explored everything from the Tsukiji fish market 🐟 to Tokyo Tower 🗼 and the Great Buddha of Kamakura 🙏

The whole experience was a beautiful reminder that wellness isn’t just about what we eat—it’s also about slowing down, sharing ideas, and learning from each other.

Plus, I learned so much more about soy foods while I was there—if you’re curious or have questions, drop them below!

xx, Patricia 💛

P.S. That sticky bean dish you see? That’s natto — a traditional Japanese soy food packed with gut health benefits. Ever tried it?

#soyfoods #ussoy #wellnessintelligence #globalnutrition

Decision fatigue is real! 😵‍💫⁠ ⁠ Your

Decision fatigue is real! 😵‍💫⁠
⁠
Your brain makes over 200 food decisions a day—what to eat, when, how much, where, with what... it adds up fast. No wonder we’re drained by dinnertime!⁠
⁠
That’s why a quick 15-minute Sunday prep session isn’t just about nutrition—it’s a mental health strategy. 🧠💛⁠
⁠
And no, Sunday prep doesn’t mean spending 2 hours cooking recipes for the week. It can be as simple as:⁠
✔️ Washing and chopping a few veggies⁠
✔️ Picking 1–2 easy meals to make during the week and planning to double them for leftovers⁠
✔️ Pairing snacks so they’re grab-and-go⁠
⁠
Small steps = fewer decisions = more calm.⁠
⁠
What’s one thing you prep that helps your week feel smoother?⁠
⁠
xx,⁠
Patricia 💛⁠
⁠
#wellnessintelligence #mentalhealthmatters #womenswellness

Plot twist: That 3 PM snack craving isn’t a weak

Plot twist: That 3 PM snack craving isn’t a weakness—it’s biology. ✨

#ad As a registered dietitian and mom, I’m thrilled to partner with @realcalifmilk 🧀 to share smart, satisfying dairy snacks that support your body’s natural rhythm—whether you need a protein-packed bite, a refreshing treat, or a little afternoon fun.

Our circadian rhythms naturally slow in the afternoon, and a smart snack can turn your whole day around. In fact, 35% of people snack between 2-5 PM—so Real California Milk is officially declaring 3 PM the snacking hour. 🕒

Here are a few of my favorite afternoon go-tos:
✔️ Cheese Crisps for protein and crunch
✔️ Mango Chai Yogurt Milkshake for a creamy, cooling treat
✔️ Snack Happy Board for flavor, variety, and fiber

Pro tip: Pair your dairy-based snack with a fruit or veggie to boost fiber and overall nutrition. 🥕🍓

⤴️ Link in bio to get the recipes and explore more snacking ideas!

What’s your favorite afternoon snack? Tell me in the comments below 🙂

xx, Patricia 💛

Tacos for a Happy Gut + Calm Mind 🌮🧘‍♀️⁠
⁠
These Spiced Lentil Walnut Tacos with Avocado Crema aren’t just delicious—they’re packed with fiber, healthy fats, and feel-good nutrients to nourish both body and mind.⁠
⁠
✨ Lentils support gut health and steady energy⁠
✨ Walnuts add texture and omega-3s for brain health⁠
✨ Herbs + spices bring bold flavor without the stress⁠
⁠
They’re hearty, mood-supporting, and perfect for a cozy weekend dinner (or a meatless weeknight win). Bonus: leftovers make an amazing lunch. 😋⁠
⁠
⤴️ Grab the full recipe at the link in bio!⁠
⁠
xx, Patricia 💛⁠
⁠
#wellnessintelligence #moodfoods #feelgoodfood #womenswellness

Copyright © 2025 Patricia Bannan all rights reserved.

Disclosure
Disclaimer
Privacy Policy
Terms of Use

What are you looking for?

You can search the entire site using the search utility below.

Search for:

×

×

Bonus Chapter

Boost your energy with a bonus chapter from my latest book.

*By providing your email you are also agreeing to join my monthly newsletter.