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Sleepy Lavender Chamomile Milk | Patricia Bannan, MS, RDN

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Sleepy Lavender Chamomile Milk
Vegan Pumpkin Spice Waffles (gluten-free)
Pear and Pomegranate Green Smoothie
Potato, Leek, and Lentil Salad with Citrus and Herbs
Chocolate Smear Yogurt Bowl with Mixed Berries
4-Ingredient Avocado Chocolate Pudding
Simple Skillet Salmon Burgers
Spiced Lentil Walnut Tacos with Avocado Crema
Ultimate Street Fish Tacos
Orange Breakfast Muffins with Orange-Infused Glaze
Healthy Charcuterie Board with Powerful Pairings
Savory Icelandic-Inspired Skyr Board
Homemade S’mores in the Oven with California Figs
Shaved Asparagus & Potato Frittata
Pomegranate Ginger Mojito Mocktail
Spiced Carrot Cake Muesli Energy Poppers

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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

Fat in fruit? Yep — and it might help lower your s

Fat in fruit? Yep — and it might help lower your stress.

I break it down in this new @todayshow article because it highlights something I talk about often with the women I coach:

✨ Feeling nourished matters for stress and burnout.

Foods with healthy fats — like avocados, olives, and açaí — help keep you fuller longer, support hormone and brain health, and give you steady energy instead of spikes and crashes.

Most fruits are naturally low in fat, but a small handful contain these “feel-good” fats that support calm, clarity, and sustained energy. Perfect for women juggling a lot. 😊

It’s not about avoiding fat — it’s about choosing foods that help your body feel grounded, stable, and resilient.

Link to full article in bio ⤴️

xx, Patricia 💛

🌟 GIVEAWAY TIME! 🌟⁠ The holidays can be hectic… b

🌟 GIVEAWAY TIME! 🌟⁠

The holidays can be hectic… but your kitchen doesn’t have to be!

I’m teaming up again with @thesoyfoodscouncil to help you stress less and enjoy cooking more this season with a $400 Stress-Less Kitchen Giveaway! 🎁⁠

One lucky winner will receive:
💳 $300 Sur La Table Gift Card (upgrade your kitchen dreams!)
🌀 Zyliss Easy Pull Food Processor (chop veggies in seconds—no electricity needed!)
✂️ 10-Blade Herb Scissors (fresh herbs, zero effort)
🍋 Microplane Zester (instant flavor boost for any dish)

Here’s how to enter:
1️⃣ Like this post
2️⃣ Tag 2 friends in separate comments who love holiday cooking or need kitchen inspiration
3️⃣ Follow @thesoyfoodscouncil + @patriciabannan⁠

⏰ Giveaway ends November 20, 2025 at 11:59 PM ET. Winner will be announced in Stories and contacted via DM 📩⁠

Why soy for the holidays? Soy foods like tofu, edamame, and soy milk are nutrition powerhouses packed with plant-based protein, heart-healthy fats, and essential nutrients. They make it easy to create delicious, nourishing meals that keep you energized through the holiday hustle—without the stress. 🌱💛

Must be 18+ and a U.S. resident. This giveaway is not affiliated, endorsed, or sponsored by Instagram, Sur La Table, or any products in the giveaway.⁠

Good luck and happy cooking! 🍂

xx, Patricia 💛

October photo dump! 🎃🐾 Highlights: a big nutritio

October photo dump! 🎃🐾

Highlights: a big nutrition conference in Nashville, adopting two kittens (!!), visiting my parents in Maryland, Halloween fun, and exploring LA.

What’s not shown: a flare-up that kept me home on Halloween, travel fatigue, and the bittersweet awareness that time with loved ones is precious and never guaranteed.

Wellness isn’t just the highlights — it’s learning to slow down, feel deeply, and still find moments of joy. 💛

Xx Patricia

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