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Patricia Bannan

  • About
    • Meet Patricia
    • My Nutrition Philosophy
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Foods to Calm Holiday Stress | Patricia Bannan, MS, RDN

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Foods to Calm Holiday Stress
December 17, 2019

Foods to Calm Holiday Stress

This article originally appeared on Fox News Health. Holidays are one of the most special…
A Deeper Dive Into Plant-Based Options of Omega-3 Fatty Acids
September 10, 2019

A Deeper Dive Into Plant-Based Options of Omega-3 Fatty Acids

I’m delighted to have partnered with the Global Organization for EPA and DHA Omega-3s (G…
8 Ways to Help Maintain a Healthy Immune System
December 11, 2018

8 Ways to Help Maintain a Healthy Immune System

I’m delighted to have partnered with Tropicana on this blog post. All opinions are my ow…
Best Foods to Avoid a Winter Cold
December 19, 2017

Best Foods to Avoid a Winter Cold

This article originally appeared on Fox News Health. While the winter season brings lots …
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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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✨ BIG NEWS FOR CAREER-DRIVEN WOMEN! ✨ Hey friends! I’m thrilled to announce that enrollment is now open for my signature Wellness Intelligence™ coaching program! 🎉🎉🎉 If you’re feeling fatigued, overwhelmed, or stressed but want to take back control of your wellness in a way that fits your busy life, this is for you. Think of it like Emotional Intelligence (EQ), but for your wellness! After experiencing burnout, writing a book about it, and coming out the other side, I created this program to help career-driven women build simple, sustainable wellness habits that shift them from chaos to calm—in just minutes a day. ✨ I’m inviting 4 committed women who are ready to make their well-being a priority and experience real, lasting change. Here’s what’s included in this personalized 10-week coaching program: 
✅ Align your mindset with YOUR values and wellness goals
✅ Nourish your body with energy-boosting meals and easy meal planning (yes, even for gut and hormone challenges!)
✅ Build holistic habits in movement, sleep, mindfulness, play, and community
✅ Achieve long-term success with time-saving systems and built-in accountability. Whether you want more energy, focus, or to simply feel better in your body, Wellness Intelligence™ is here to help. 🌟 This proven, tested program only takes a few hours per week to see results! Let’s make 2025 the year you feel calm, confident, and in control of your wellness—all in minutes a day. If you want to learn more, comment “I’M IN” below or send me a DM, and I’ll send you all the details! Xo, Patricia 💛 #wellnessintelligence #womenswellness #womenshealth #careerwomen #wellnessjourney
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✨ As a Registered Dietitian, I'm often asked if cheese can be part of a healthy eating plan—and as someone who enjoys it daily, I'm excited to share that it absolutely can be! 🧀⁠ ⁠ I recently spoke with @TODAYshow about this (link in bio!) to break down the science and share practical ways to include cheese in a balanced diet.⁠ ⁠ Let's talk top picks:⁠ ⁠ — Cottage cheese leads the pack with 12 grams protein per half cup and lower saturated fat... perfect for that post-workout boost⁠ — Swiss brings 8 grams protein per slice and is naturally lower in lactose⁠ — Ricotta offers a lower sodium option that's incredibly versatile⁠ ⁠ Pro tip: The key is pairing cheese with fiber-rich foods to optimize satiety and nutrition. Think: ricotta + whole grain toast or cottage cheese + berries.⁠ ⁠ Want the full breakdown on portions, pairings, and how to make cheese work for your lifestyle? Check out the complete article!⁠ ⁠ Do you have any questions about cheese? Drop them below!⁠ ⁠ Xx Patricia 💛⁠ ⁠ #wellnessintelligence #eatingcheese #todayshow #dietitiansofinstagram #womenshealth⁠
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Rest isn’t lazy - it’s a superpower 💫 Career-driven women, science shows a 10-min break can boost productivity by 40%. Yet 75% of us power through, or worse—feel guilty about resting. That guilt? It literally cancels out the restoration our minds and bodies need. Cats get it. No shame in a power nap. Maybe it’s time we learn from our feline friends and embrace guilt-free rest as the ultimate hack for what matters most—whether that’s career success, creativity, or being present for the moments that count. ✨ This is your reminder to give yourself some time to rest and restore this weekend. #wellnessintelligence #selfcarecheck #productivityhacks #womensupportingwomen
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🤯 Stress eating? Make it work FOR you, not against you. As a Registered Dietitian & Habits Coach, I’m sharing 6 science-backed foods that can actually help your body handle stress better. #3 might surprise you! Save this for those overwhelming days 🔖 🥕 Carrots: Your mood’s BFF (that vitamin A + gut-loving fiber combo!) 🌰 Walnuts: Nature’s brain food – packed with polyphenols for memory 🍄 Mushrooms: Immune system superhero (hello, beta-glucans!) 🥬 Leafy Greens: The stress-fighting multitasker 🥣 Oats: Your anxiety-calming, sleep-supporting comfort bowl 🍫 Cacao: Because sometimes you need chocolate (with benefits!) In the reel I share simple ways to enjoy each one! Pro tip: Start with just ONE of these foods this week. Small steps = lasting change 💫 Xx Patricia 💛 #stressrelief #nutritioncoach #wellnessintelligence #healthyhabits #brainfood
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Are you overwhelmed by all the protein bar choices out there? You’re definitely not alone! 🙄⁠ ⁠ While whole foods and cooking from scratch are great, let’s be real… sometimes you just need a quick, convenient option to keep you going before your next meeting.⁠ ⁠ That’s when a good bar can be a true lifesaver. But with so many options, it’s easy to feel lost trying to find the best ones for your wellness goals.⁠ ⁠ I recently shared some of my top low-sugar, high-protein bar picks with @eatthisnotthat to help you stay fueled, curb cravings, and support lean muscle—all without the sugar crash. 🙌 ⁠ ⁠ Here are a few that made the list:⁠ ⁠ ✨ ALOHA Chocolate Fudge Brownie Organic Protein Bar⁠ ✨ GoRaw Organic Pumpkin Seed Sprouted Bar⁠ ✨ Zing Oatmeal Chocolate Chip Plant-based Bar⁠ ✨ GoMacro Coconut + Almond Butter + Chocolate Chips⁠ ✨ 88 Acres Banana Bread Pumpkin Seed Protein Bar⁠ ⁠ ⬆️Check out the link in my bio for the full list and see why these made the cut!⁠ ⁠ xx Patricia 💛⁠ ⁠ #wellnessintelligence #nutritiontips #healthysnacking #womenswellness
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Feeling low but don’t have a lot of time? Sometimes, self-care is as simple as taking a moment to enjoy something nourishing and warm. 🍲✨ In the rush of daily life, we often forget how much these small moments can restore us. Taking time to slow down—even if it’s just a few quiet minutes with a cozy bowl of soup—helps us reconnect with ourselves and feel grounded. 🌱 Remember, self-care doesn’t have to be a grand act. It can be as small as giving yourself permission to pause and enjoy. Here’s to finding little pockets of peace in your day. 💫 What’s one small way you’re taking care of yourself today? Let me know in the comments! xo, Patricia 💛 #wellnessintelligence #selfcare #smallmomentsbigimpact #nourishyourself #womenswellness”
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Hey busy women on the go, this one’s for you! 🕐✨️⁠ ⁠ We all know Costco is great for budget-friendly finds, but let’s be real—navigating those aisles can feel a little overwhelming when you’re already juggling a packed schedule. So I’m here to help you cut through the clutter!⁠ ⁠ I recently shared my top Costco picks with @real_simple magazine, including quick, nutritious options that keep energy up and stress down—even on your busiest days. ⁠ ⁠ Here are a few faves that make healthy choices easier:⁠ ⁠ ✅️ Medjool Dates (naturally sweet energy boost without the sugar spike!)⁠ ✅️ Kirkland Signature Organic Quinoa (versatile, protein-packed, and so easy!)⁠ ✅️ Wild Planet Albacore Wild Tuna (quick lunch upgrade with protein power)⁠ ✅️ Kirkland Signature Organic Diced Tomatoes (antioxidant-rich base for easy meals)⁠ ✅️ Kirkland Signature Stir Fry Veggie Blend (an effortless way to add veggies!)⁠ ⁠ Grateful to be featured with amazing dietitians @thesoundofcooking, @wholisticliving, and @dietitiannicoleibarra! 🥰⁠ ⁠ ⬆️ Link in bio to the full list! ✨⁠ ⁠ #wellnessintelligence #costcotips #nutritionforsuccess #healthyeatingmadeeasy #womenswellness
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Happy Halloween from Weird Barbie, Madonna, and Maui! 🎃✨ ⁠ ⁠ Wishing you a day filled with fun and all the spooky vibes! Enjoy every trick and treat!⁠ ⁠ xx, Patricia 🎃🖤⁠ ⁠ #HappyHalloween #WeirdBarbie #MadonnaVibes #CostumeFun
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🎃 Hey friends! Looking for a Halloween snack that’s as festive as it is nourishing? Try these Pretzel Spider Snacks! 🕷️ Made with figs (or whatever fruit you have!), a little chocolate, and pretzels, these creepy-cute spiders bring in all the Halloween fun without the sugar overload. Just dip the fruit, add some pretzel legs, marshmallow eyes, and a sprinkle of Halloween spirit! Figs bring fiber, calcium, and other good-for-you nutrients, so you can enjoy the festivities and feel good about it. Plus, this recipe is fun to make with kids (or friends!) for a little spooky creativity together. And if time is tight, I get it! Just having some figs or fruits on hand is a great way to keep things festive and nourishing. 👻 xx, Patricia 💛 #WellnessIntelligence #HalloweenSnacks #HealthyHalloween
Patricia Bannan

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