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Patricia Bannan

  • About
    • Meet Patricia
    • My Nutrition Philosophy
    • Professional Bio
  • My Book
  • Work With Me
    • Media Communications
    • Speaker
    • Culinary Services
    • Spokesperson
    • Nutrition Coaching
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9 Delicious Desserts with Surprisingly Healthy Ingredients | Patricia Bannan, MS, RDN

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9 Delicious Desserts with Surprisingly Healthy Ingredients
March 20, 2018

9 Delicious Desserts with Surprisingly Healthy Ingredients

From cookies to crumbles, here are ten desserts that look delicious and are filled with he…
Go Further with Food – 8 Tips for National Nutrition Month
March 6, 2018

Go Further with Food – 8 Tips for National Nutrition Month

Not only does March signify early spring, it also happens to be National Nutrition Month…
5 Food Vices Even Nutritionists Struggle With
February 20, 2018

5 Food Vices Even Nutritionists Struggle With

Five registered dietitian nutritionists shed light on their food vices and provide tips on…
40 Bean-Based, Family-Friendly Recipes
February 6, 2018

40 Bean-Based, Family-Friendly Recipes

Beans, beans, the magical fruit! There is so much to love about this versatile (and afford…
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Eat Right When Money's Tight

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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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🌞 Morning Calm Smoothie 🌞 Hey friends, ready to start your day with a sip of calm? This stress-less smoothie is packed with vibrant, mood-boosting ingredients to energize and ground even the busiest mornings. 🥕🍊✨ Carrot, Mandarin & Cayenne Smoothie—blend your way to a calmer, more focused day: Ingredients: • 1 medium carrot, peeled and chopped • 2 small mandarin oranges, peeled and seeded (or 1 cup fresh or frozen mandarin orange segments) • ¼ small honeycrisp apple, cored and chopped • 12 whole raw almonds • 1 tbsp fresh lemon juice • ¼ tsp ground cayenne powder • ¼ cup water • ½ cup ice Directions: Combine all ingredients in a blender and process until smooth. Pour into a glass and enjoy immediately! Why It Works: 🥕 Carrots deliver beta-carotene to reduce inflammation and ground your energy. 🍊 Mandarins provide vitamin C to help balance cortisol and boost immunity. 🌶️ Cayenne sparks endorphins, adding a feel-good vibe to your morning. 🍋 Lemon juice supports digestion and adds a refreshing tang. Tag a friend who could use a little morning calm! 💛 #MorningCalmSmoothie #StressLess #SmoothieRecipe #WellnessIntelligence #WomensWellness
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I’m grapeful for YOU! 🧡⁠ ⁠ Hey friends, as we head into a day of gratitude, I want to take a moment to say how much your support, your follows, and your encouragement mean to me. If I can support YOU on your wellness journey in any way, please don’t hesitate to reach out. 😊⁠ ⁠ And now for some fun… I’m bringing back one of my favorites that’s as quick to make as it is adorable: this ‘Grapeful’ Fruit Turkey with Cinnamon Yogurt Dip! 🦃🍇 ⁠ ⁠ Here’s how to make it:⁠ 1 pear, cored and halved lengthwise⁠ 40 grapes, halved⁠ 2 bananas, sliced⁠ 1/4 cup pomegranate arils⁠ 1 small carrot, cut into 4 legs and 2 beaks⁠ 4 black sesame seeds⁠ 1 cup flavored Greek yogurt (lemon, vanilla, or honey)⁠ 1 dash cinnamon⁠ ⁠ 1️⃣ Place each pear half, sliced side down, on a plate to create the “bodies.”⁠ 2️⃣ Arrange grape halves in 3 rows outward from the pear, adding pomegranate arils and banana slices on top for the “feathers.”⁠ 3️⃣ Add black sesame seeds for the eyes and a small carrot triangle for the beak.⁠ 4️⃣ Use carrot sticks for legs, then serve with your favorite Greek yogurt and a sprinkle of cinnamon.⁠ ⁠ Enjoy immediately, or refrigerate for up to an hour before serving!⁠ ⁠ What’s one way you’re adding joy (and fun!) to your holiday table this year? Let me know in the comments! 🍂🧡⁠ ⁠ #wellnessintelligence #vegantreats #fruitplatter #holidayfun
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There’s a reason community is one of the 6 pillars of my Wellness Intelligence™ program. 💛⁠ ⁠ Surrounding yourself with supportive, caring people doesn’t just feel good—it’s actually good for you. Studies show that strong social relationships can increase your chances of living longer by 50%*, no matter your age or health. That’s HUGE.⁠ ⁠ While we often stress about overeating at Thanksgiving, the truth is, the people you’re sharing your meal with are the ones who truly impact your long-term health.⁠ ⁠ Tag or share this post with someone who nourishes your life. 😊⁠ ⁠ *Research from a meta-analysis of 148 studies on mortality risk by Julianne Holt-Lunstad, PhD, of Brigham Young University, and colleagues (PLOS Medicine, Vol. 7, No. 7, 2010).⁠ ⁠ #wellnessintelligence #gratitude #wellnessjourney #womenswellness⁠
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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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