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Ruby Heart Smoothie | Patricia Bannan, MS, RDN

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Ruby Heart Smoothie
Spiced Lentil Walnut Tacos with Avocado Crema
Heart-Healthy Chocolate Avocado Energy Bars
Orange Quinoa Salad with Pomegranate and Tangy Turmeric Dressing
Olive and Feta Stuffed Mushrooms
Hummingbird Loaf
Gluten-Free Buckwheat Tabbouleh Salad with Roasted Carrots
Sweet Potato Turmeric Soup
Pomegranate Glazed Brussels Sprouts with Pistachios
Whole Wheat Focaccia Bread with Figs, Olives, and Rosemary
Hot Apple Pie Smoothie with Skyr
Ricotta, Cranberry, and Pear Mini Tarts (gluten-free)
Creamy Slow-Cooker Potato Leek Soup with Skyr
Sleepy Almond Chamomile Cookies
Black Bean Vegetable Chili (Vegan)
Sheet Pan Salmon, Fingerling Potatoes & Asparagus with Citrus Miso Sauce

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Happy RDN Day! 💚 Proud to be part of a profession

Happy RDN Day! 💚

Proud to be part of a profession rooted in science, compassion, and helping people feel their best through food and daily habits.

For those who may not know, RDN stands for Registered Dietitian Nutritionist.

Becoming an RDN in the U.S. requires:
✨ a graduate (master’s) degree
✨ completion of an accredited nutrition program
✨ at least 1,000 hours of supervised practice
✨ passing a national credentialing exam
✨ continuing education throughout their careers to stay current with the latest nutrition science

Grateful for all the incredible dietitians making a difference every day.

xx, Patricia

Heart health doesn’t have to feel complicated. As

Heart health doesn’t have to feel complicated.

As a Registered Dietitian who helps women reduce stress and overwhelm, I recently shared five research-backed foods on KTLA that can support your heart — without restriction or extreme changes.

Because real heart health isn’t built in a cleanse.

It’s built through:
• consistent fiber
• healthy fats + protein
• anti-inflammatory plant foods
• small habits you can repeat

The goal isn’t perfection.

It’s simple upgrades you can sustain on a busy week.

Full segment link in bio.

If you’re looking for practical, science-based nutrition that fits real life — follow along 💛

xx, Patricia

Heart health isn’t only about cholesterol numbers.

Heart health isn’t only about cholesterol numbers.

It’s also about lowering inflammation, managing stress, and building habits you can actually sustain.

I shared 5 heart-supportive foods on KTLA 5 Morning News — here’s the quick recap:

1️⃣ Soy foods – Plant protein + isoflavones that may support healthy cholesterol.

2️⃣ Avocados – Unsaturated fats + fiber for heart support.

3️⃣ Pulses (lentils, beans, chickpeas, split peas) – ½ cup most days = a meaningful fiber boost.

4️⃣ Canned Beans – Budget-friendly, pantry staples that deliver steady, soluble fiber.

5️⃣ Tart cherries – Rich in anthocyanins studied for heart health and inflammation.

The common thread?
Simple. Additive. Repeatable.

That’s how long-term heart health is built — not through extremes, but through small upgrades that fit your real life.

If you had to start with one this week, which would it be?

xx, Patricia 💛

Panama is known for connecting oceans. This week

Panama is known for connecting oceans.

This week also connected research, colleagues, culture, and real-world practice.

FoodFluence (#sponsoredtravel) brought together 33 dietitians for in-depth sessions on GLP-1s, microbiome science, healthy aging, emerging food trends, and the evolving role of nutrition professionals.

I’m always reminded in spaces like this: science evolves. And sustainable wellness depends on how thoughtfully we translate it into everyday habits and real lives.

The sightseeing and cultural immersion were meaningful — including a boat ride through the Panama Canal — but the true highlight was the depth of discussion, critical thinking, and shared commitment to evidence-based practice.

Grateful for the opportunity to step back, think deeply, and continue growing in this work.

Thank you to The Ginger Network @stephenmoreginger, along with the sponsors, for bringing us together in such a thoughtful way.

Running on stress, meetings, and too little time?

Running on stress, meetings, and too little time?

Leafy greens are one of the simplest habits that can quietly support your body—without adding more to your plate 🌿

I was recently quoted in @parade sharing what actually happens in your body when you eat leafy greens regularly (and it’s more than “eat your veggies”).

Swipe for 5 benefits that matter when life feels nonstop 👇

1️⃣ Happier digestion
Fiber supports regularity and gut health

2️⃣ More stable energy
Fewer crashes, fewer cravings

3️⃣ Less inflammation
Antioxidants and key minerals support health at a cellular level

4️⃣ Heart support
Helps with cholesterol balance and healthy blood pressure

5️⃣ Brain health
Nutrients linked to slower cognitive decline

✨ And no—it doesn’t have to be a salad.
Sauté with olive oil + garlic, add to soups, eggs, pasta, or blend into smoothies. Variety (and enjoyment) matter more than perfection.

One small habit. Big return.
What’s your favorite way to add greens?

Link to full article in bio.

xx, Patricia 💛

No-Bake Cranberry Pistachio Energy Bites🎄✨ A fest

No-Bake Cranberry Pistachio Energy Bites🎄✨

A festive snack that keeps your energy steady (not spiky).

After my KTLA segment, I got SO many requests for this recipe — so here it is!

These festive bites are a perfect example of balanced blood sugar snacking, packed with fiber + protein to help keep your energy and mood steady throughout the holiday season.

INGREDIENTS:
• 1 cup pitted dates
• ¼ cup honey
• 1 tbsp chia seeds
• 1 tbsp flax seeds
• Pinch of salt
• 1½ cups rolled oats
• 1 cup unsalted pistachios, chopped
• 1 cup dried cranberries
• ¼ cup white chocolate chips (optional)

INSTRUCTIONS:
Combine dates, honey, chia seeds, flax seeds, and salt in a food processor. Pulse until smooth and sticky (add a little more honey if needed).

Transfer to a bowl and stir in oats, pistachios, cranberries, and white chocolate chips, if using.
Let the mixture cool slightly, then roll into ~1-inch balls.

Store covered in the refrigerator for up to 2 weeks.

WHY THIS COMBO WORKS:
When blood sugar dips (because you haven’t eaten or ate the wrong things), it can show up as irritability, brain fog, and intense cravings. These bites help prevent that crash with:
• Dates for natural sweetness
• Unsalted pistachios for protein + fiber (and that festive green pop!)
• Dried cranberries for a holiday touch

Perfect for busy holiday days when you want steady energy without the crash.

Save this for later ✨

5 Ways to Beat Holiday Stress 🎄✨ So great to be b

5 Ways to Beat Holiday Stress 🎄✨

So great to be back with my friends at @ktla5news @luparkerla sharing simple, realistic strategies to beat holiday burnout 💙

Here are the 5 stress-less strategies we covered:

1️⃣ Balance blood sugar 🥜
Pair fiber + protein every 3–5 hours to keep energy steady and cravings in check.

2️⃣ Simplify & set boundaries 🙅‍♀️
Say no (more often) to what drains you. Embrace shortcuts — like meals that are easier than takeout (hello, 5-minute caprese flatbreads!) and protect your energy.

3️⃣ Hydrate 💧
Hydration supports energy and focus. Winter air suppresses thirst, so keep water, herbal tea, and broth visible throughout the day.

4️⃣ Habit stack ☕
Pair healthy habits with things you already do — like grabbing a pre-made breakfast while your coffee brews. When the cue is automatic, the habit becomes automatic.

5️⃣ Create stress-relief rituals 🕯️
Even 5 minutes matters. Try an evening stretch, a calming bedtime drink, or a few quiet moments outdoors.

Swipe for behind-the-scenes and recipe inspo ➡️

What’s one small thing that helps you reduce stress this time of year? Drop it below — I’d love to hear 🤍

xx, Patricia

Grateful for you! 🍁 A little Thanksgiving fruit t

Grateful for you! 🍁

A little Thanksgiving fruit turkey to remind us that nourishment can be simple and joyful.

Grateful for you and so thankful you’re part of this community.

Wishing you a calm, delicious, connected day.

xx, Patricia 💛

Ever notice you feel more tired in winter? You’re

Ever notice you feel more tired in winter?

You’re not imagining it — colder weather naturally makes us drink less water (about 20–30% less). Even mild dehydration can affect energy, focus, and mood.

The good news?

Hydration doesn’t have to mean chugging cold water when you’re already freezing.
Tea counts. Soup counts. Cozy drinks count.

Small habits can make a real difference in how you feel. 💛

What warm drink are you loving right now?

Reference: PMCID: PMC11551438 | PMID: 39496441

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