Posts Archive - Page 2 of 9 - Patricia Bannan, MS, RDN

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Shaved Brussels Sprouts Harvest Salad with Maple Mustard Dressing | Patricia Bannan, MS, RDN

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Shaved Brussels Sprouts Harvest Salad with Maple Mustard Dressing
Ruby Heart Smoothie
Quinoa Salad with Radicchio, Dried Cherries, and Pistachios
Avocado Sweet Potato Toast with a Fried Egg
Black Bean Vegetable Chili (Vegan)
Sleepy Lavender Chamomile Milk
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Pear and Pomegranate Green Smoothie
Potato, Leek, and Lentil Salad with Citrus and Herbs
Chocolate Smear Yogurt Bowl with Mixed Berries
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Stress-less nutrition, fall family meals edition.

Stress-less nutrition, fall family meals edition. 🍂

Loved being back on @ktla5news with @laurenlyster sharing simple fall meal ideas to make gathering around the table a little easier.

Family Meals Month may have wrapped up in September, but the benefits of sharing meals together are year-round. More frequent family meals are linked with better nutrition, stronger family connection and emotional well-being, and even better school performance in kids and teens.

And it doesn’t have to be elaborate. Think one more shared meal each week, whether that’s breakfast, dinner, or even a picnic. And family can mean whoever’s at your table, including friends and chosen family. 💛

A few ideas from the segment:

🥞 Sheet-pan oat pancakes with pears + cinnamon for an easy make-ahead breakfast 🥑 Fiber-full Fettuccini AvoFredo for a creamy, nourishing pasta night 🥣 Sweet potato, tomato + turmeric soup with a build-your-own toppings bar 🍕 Butternut squash + ricotta pizza with cranberries for a fall twist on pizza night ✨ Stuffed dates two ways for a fun bite everyone can customize

The goal isn’t a perfect meal or a perfect table. It’s making a little more space to gather and connect.

Tag one of your favorite people to share a meal with. 🥰

Link to the full segment in bio!

xx, Patricia 💛

That’s a wrap on Nutrition News Update in Scottsda

That’s a wrap on Nutrition News Update in Scottsdale, Arizona! 🌵💛 #sponsoredtravel

Three days of nutrition research, emerging trends, products, and innovations, plus catching up with longtime friends and colleagues and making some wonderful new connections along the way.

What I especially love about gatherings like this is getting to dig into the science and think about how we can translate it into practical, realistic ways to help people eat well, feel well, and enjoy food. 😊

A huge thank you to Katherine Brooking, RDN for bringing together such a thoughtful group and creating a few days filled with learning, great conversations, delicious food, and plenty of laughs.

And thank you to all of the sponsors for sharing the latest research and innovations from your teams: @thewonderfulcompany @umfmanukahoney @campbells @datesaregreat @loveofmacadamia @alwaysomega3s @bragg @kelloggsus @lacroixwater @truniagen @pendulumlifeco @bushsbeans @nutrition_news_update_

Can’t wait to share some of what I learned with you all! 💛

Have you heard of soft productivity? I recently r

Have you heard of soft productivity?

I recently read an article about it, and I loved the idea right away.

I’ve spent a lot of my life being very good at getting things done. Lists, deadlines, one more email, push through and keep going.

And sometimes we do need to push through. I just don’t want that to be my default.

I see this with the executive and career-driven women I coach, too. They’re incredibly capable and used to getting a LOT done, but that can also mean ignoring stress signals, postponing breaks, or feeling like they should always be “on.”

That’s one reason soft productivity feels so aligned to me. It’s not about less ambition. It’s about noticing your signals, working with your energy, and creating simple systems that make taking care of yourself easier along the way.

And yes, my dietitian brain immediately goes to food. 😊 Sometimes that means having a few protein + fiber staples ready before busy + hungry hits, so eating well doesn’t require another decision.

I like being productive. I like getting things done. I just want to have energy left for my life, too. 💛

Have you heard of soft productivity? Does the idea resonate with you?

Sharing a few summer moments I’m especially gratef

Sharing a few summer moments I’m especially grateful for... ☀️

The grandparents visiting from Vienna, cousins coming out from Virginia, time with my stepson home from Berkeley, a week on a vineyard, good food, girlfriends, family dinners, and lots of little moments in between. 💛

And now, as much as I love summer, I’m ready for a little fall reset, fresh energy, and getting back into a routine. 🍂

Anyone else feel like September is a mini New Year?

xx, Patricia

I’m excited to share something a few women I coach

I’m excited to share something a few women I coach have been asking for: the Wellness Intelligence™ Circle. ✨

A small monthly group for professional women who are doing a lot and want a little more space to reset, connect, and feel supported. ✨

As a registered dietitian, board-certified health & wellness coach, and someone who has experienced burnout myself, I care deeply about helping women feel good without adding more “should dos” to already full lives.

The Circle blends evidence-based nutrition and wellness with practical, real-life tools, meaningful connection, and guest experts on the topics the group wants most.

We’re starting this October, and a few spots are still open.

Learn more at the link in my bio, and let’s chat to see if it feels like a fit.

xx, Patricia 💛

If you’re stressed, tired, and reaching for anothe

If you’re stressed, tired, and reaching for another cup of coffee by mid-afternoon, I get it. ☕️

As a dietitian, I recently shared 7 foods with @real_simple that can help support steadier, more sustained energy.

Fatigue is not always about needing more caffeine. Blood sugar dips, dehydration, low iron or B vitamins, poor sleep, and stress can all play a role.

A few dietitian-recommended foods to add to your rotation:

🌾 Oats: slow-digesting carbs + soluble fiber for steadier energy, plus iron and magnesium to support oxygen delivery

🐟 Salmon: protein + omega-3s + B12 support energy metabolism, and may help fight fatigue by reducing inflammation

🥣 Greek yogurt: high-quality protein to help stabilize blood sugar, plus B vitamins and probiotics for gut health

🫘 Beans: fiber + plant protein digest slowly for sustained energy, plus magnesium and B vitamins

The other 3 are in the full @real_simple feature 👇

The bigger Wellness Intelligence takeaway: no single food fixes fatigue on its own.

Steadier energy comes from the whole pattern, including consistent meals, hydration, sleep, stress management, and habits that actually fit into your life.

Get all 7 dietitian-recommended foods in my @real_simple feature. Link in bio.

Save this for the next time your energy dips. ✨

Which one is already a regular in your kitchen?

xx, Patricia 💛

Burnout changes your brain, but what does that act

Burnout changes your brain, but what does that actually mean, and how is it different from everyday stress?

In this podcast, we break down what burnout is and why it can affect memory, focus, mood, and decision-making.

I joined @melissajoyrd and @minddietmeals on the Sound Bites® Podcast to talk about the brain science of burnout, nutrition and lifestyle strategies that support resilience, and practical ways to move toward recovery without adding more “shoulds” to an already full plate.

🎧 Full episode and related resources at the link in my bio.

Somewhere along the way, giant water bottles becam

Somewhere along the way, giant water bottles became the new fashion accessory. Mine included. 🙋‍♀️

#ad I’ve partnered with Ultima Replenisher @goultima to share simple, evidence-based hydration tips.

There is so much talk about water, hydration, electrolytes, minerals, and what we “should” be drinking. And yet a lot of us are still confused about what actually helps.

Here’s what I want you to know: hydration doesn’t have to be complicated. It starts with water. And for many of us, adding the right everyday electrolyte support can be a helpful part of the routine.

Swipe through for 5 things worth knowing, straight from your stress-less dietitian.

I break it down more in the full guide, including when water is enough, when electrolytes can help, and how everyday blends compare to sports drinks and ORS.

Full guide in bio.

Save this post so you have it for your next busy day.

xx, Patricia 💛

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