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Patricia Bannan

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    • Meet Patricia
    • My Nutrition Philosophy
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How to Navigate Life Transitions with Powerful Wellness Habits | Patricia Bannan, MS, RDN

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How to Navigate Life Transitions with Powerful Wellness Habits
April 1, 2025

How to Navigate Life Transitions with Powerful Wellness Habits

During the biggest life transitions, our wellness routines are often the first thing to fa…
Natural Energy Boosters for Instant and Lasting Energy
March 4, 2025

Natural Energy Boosters for Instant and Lasting Energy

Discover caffeine-free ways to boost your energy quickly and build sustainable vitality …
7 Heart-Healthy Foods to Support Your Heart in Minutes a Day
February 4, 2025

7 Heart-Healthy Foods to Support Your Heart in Minutes a Day

February is American Heart Month, the perfect time to focus on simple, delicious ways to c…
The Power of Micro-Breaks for Well-Being and Work Performance
January 7, 2025

The Power of Micro-Breaks for Well-Being and Work Performance

Discover how micro-breaks can transform your workday, boost productivity, and improve your…
6 Key Pillars of Health and Wellness
December 3, 2024

6 Key Pillars of Health and Wellness

Feeling burnt out and struggling to stay on a path of healthy living? Learn how to strengt…
Are Frozen Raspberries as Good as Fresh Raspberries?
November 5, 2024

Are Frozen Raspberries as Good as Fresh Raspberries?

As a registered dietitian, I often get asked: Are fresh foods always better than frozen?…
How to Be More Mindful: 12 Tips for Everyday Life
September 3, 2024

How to Be More Mindful: 12 Tips for Everyday Life

Discover 12 practical tips on how to be more mindful in everyday life. Learn how to reduce…
How to Add Protein to Oatmeal: 7 Top Ideas
August 6, 2024

How to Add Protein to Oatmeal: 7 Top Ideas

Oatmeal is a beloved breakfast staple, celebrated for its heartiness, versatility, and nut…
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Eat Right When Money's Tight

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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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You don’t need a retreat—you need 3 minutes. 🌿⁠ ⁠ That mini mindfulness practice you keep putting off? It does more for your nervous system than the 1-hour meditation you MIGHT do next month.⁠ ⁠ ✨ Consistency > perfection⁠ ✨ Small steps > big plans⁠ ✨ Right now > someday⁠ ⁠ Start where you are. With what you have. ⁠ ⁠ That’s where real change begins.⁠ ⁠ What's one small thing that helps you feel calm? ⁠ ⁠ Xx Patricia 💛⁠ ⁠ #wellnessintelligence #stressrelief #nervoussystemsupport
Where are my busy working women at? 💻☕️⁠ Where are my busy working women at? 💻☕️⁠ ⁠ I see how hard you’re working—this is your gentle reminder to take a breath and care for YOU.⁠ ⁠ Next time you’re feeling overwhelmed or anxious at work, take a pause and try one of these strategies: ⁠ ⁠ ✨️ Play calming music or nature sounds in headphones⁠ ✨️ Delete 5 unnecessary emails - clear digital clutter⁠ ✨️ Make a warm beverage and sip it slowly⁠ ✨️ Change your desktop background to something calm or inspiring⁠ ✨️ Stretch your neck, shoulders, or wrists at your desk⁠ ✨️ Put your phone face down for 5–10 minutes⁠ ✨️ Use a timer to focus on one task (Pomodoro style: 25 minutes on, 5 off)⁠ ✨️ Name the emotion you’re feeling to reduce its intensity⁠ ⁠ Which one are you picking today? ⁠ ⁠ Xx Patricia 💛⁠ ⁠ #stressrelieftips #mindfulmoments #wellnessintelligence ⁠
Welcome to my brand new “Calm The Food Down” s Welcome to my brand new “Calm The Food Down” series! 😊 This April, join me, a Registered Dietitian, as we honor National Stress Awareness Month. Dive into our 3-part series right here on Instagram, where I’ll share quick-assembly recipes for breakfast, lunch, and dinner that help reduce stress! Here are three breakfast ideas that whip up in 5 minutes or less: 🥜 PB&J Overnight Oats — Prep Tonight, Grab Tomorrow Ingredients: Rolled oats, chia seeds, almond milk, natural peanut butter, fresh strawberries. How to: Combine oats, milk, and chia in a jar; add peanut butter and strawberries. Chill overnight and enjoy! Stress-busting benefits: Oats and chia seeds offer complex carbs and magnesium to stabilize blood sugar and soothe your nerves. 🥑 Savory Avocado Toast with Egg — Protein-Packed Morning Ingredients: Fiber-rich multigrain bread, avocado, pre-cooked hard-boiled egg, crumbled feta. How to: Toast bread, mash avocado on top, add sliced egg, sprinkle with feta. Stress-busting benefits: Avocado and egg offer healthy fats and B vitamins to combat stress and maintain focus. 🫐 Berry Good Morning Parfait — Sweet Start to Your Day Ingredients: Greek yogurt, mixed berries, ground flaxseed, honey. How to: Layer yogurt, berries, and flaxseed in a bowl, drizzle with honey. Stress-busting benefits: A perfect mix of probiotics, antioxidants, and omega-3s enhances gut health, reduces inflammation, and supports brain function. 💬 Want more? Comment ‘CALM’ to receive my free handout with 15 quick-assembly meals! Let’s simplify stress with delicious, easy meals! Xx Patricia 💛 #wellnessintelligence #functionalnutrition #stressreducingfoods
Hey friends, let’s talk about stress—especiall Hey friends, let’s talk about stress—especially since April is National Stress Awareness Month. 🌿😌⁠ ⁠ This month, I’m sharing techniques that work for both me and my Wellness Intelligence coaching clients to recognize those early stress signals and use science-based tools to lower cortisol levels (you know, that stress hormone that keeps us wired).⁠ ⁠ Here are a few approaches that have made a big difference:⁠ ⁠ ✨ Enjoying snacks rich in magnesium and vitamin B—like almonds, pumpkin seeds, and avocados, which help manage stress naturally. ⁠ ⁠ ✨ Taking short breaks when you feel that tension building—Even just 5 minutes can change everything.⁠ ⁠ ✨ Experimenting with phone settings to quiet those constant pings—a game changer for reducing distractions!⁠ ⁠ ✨ Breaking down overwhelming projects into smaller steps—helps to see a clear path forward.⁠ ⁠ ✨ Filling out my weekly meal planner—Taking the guesswork out of "What’s for dinner?" reduces daily stress and keeps us nourished.⁠ ⁠ What are your go-to stress relievers? Drop your favorite stress-busting snack in the comments—I’d love to hear what works for you! 💆‍♀️⁠ ⁠ xx Patricia 💛⁠ ⁠ #wellnessintelligence #stressawareness #selfcare #nationalstressawarenessmonth
April is National Stress Awareness Month! 😊⁠ April is National Stress Awareness Month! 😊⁠ ⁠ Chronic stress doesn’t always manifest in obvious ways like breakdowns—it often appears in subtle signs that you might not immediately recognize as stress. ⁠ ⁠ Here are some hidden red flags that your body might be signaling it’s time for a break:⁠ ⁠ ⁠ 🚩 Frequently sighing without realizing ⁠ 🚩 Unexplained aches in your neck and shoulders ⁠ 🚩 Startling easily at minor, everyday noises ⁠ 🚩 Mindlessly scrolling through social media without really engaging ⁠ 🚩 Feeling overwhelmed by simple tasks like errands or decisions ⁠ 🚩 Zoning out during conversations with friends ⁠ 🚩 Waking up with a tight jaw ⁠ 🚩 Completely avoiding responding to texts or calls⁠ ⁠ Do any of these sound familiar?⁠ ⁠ Throughout this month, I’ll be sharing tips and recipes to help reduce stress. Let me know which topics you’d find most useful, or share your own experiences below! Your input is invaluable and can help shape my content to better support YOU.⁠ ⁠ 💛 xx Patricia⁠ ⁠ #wellnessintelligence #stressawareness #mentalhealthmatters #selfcare
In honor of Stress Awareness Month, make stress-re In honor of Stress Awareness Month, make stress-relieving plant-based chili with us! 🌶️💚   Cooking not only connects us to our food but also serves as an act of self-care, providing a soothing break from the daily rush. Plus, making a big batch means you cook once and eat two or three times—perfect for busy days!   A favorite recipe from my book, “From Burnout to Balance”, this is a plant-based chili that even meat lovers will adore, rich in flavor and packed with fiber.   Ready to whip up some wellness in your kitchen?   Here’s what you’ll need:   🌶 Spice Mixture: 2 tsp chili powder 2 tsp ground coriander 1 ½ tsp dried oregano 1 tsp sea salt 1 tsp freshly ground black pepper 1 tsp paprika ½ tsp ground cumin or cinnamon   🥘 Chili Ingredients: 1/4 cup olive oil 1 large sweet onion, diced 4 large garlic cloves, minced 2 tbsp no-salt-added tomato paste 1 medium head cauliflower, chopped into small florets 1 large green bell pepper, diced 2 (15-oz) cans low-sodium black beans, drained 1 (28-oz) can crushed tomatoes 2.5 cups low-sodium vegetable broth 2 avocados, cubed (optional)   Here’s how to put it together:   ✅ Mix all spice ingredients together. ✅ In a Dutch oven, heat oil over medium-high. Sauté onion until soft. ✅ Add garlic, tomato paste, and spices. Cook until fragrant. ✅ Stir in cauliflower, bell pepper, beans, tomatoes, and broth. Bring to a boil, then simmer until thick. ✅ Serve with optional avocado and your favorite garnishes.   Store leftovers in the fridge for up to 4 days or freeze for up to 4 months.   Tag a friend who’d love this comforting, stress-reducing meal! 🥄💖   xx Patricia   #stressawarenessmonth #stressreducingrecipe #wellnessintelligence #veganchili
Feeling foggy? Brighten your brain and boost your Feeling foggy? Brighten your brain and boost your mood with these 10 superfoods! 🌟⁠ ⁠ I recently shared some expert insights in @real_simple magazine about how the right foods can power both your body and mind:⁠ ⁠ 🥣 Greek Yogurt – Packed with live active cultures, it helps regulate your mood and reduce stress⁠ 🐟 Salmon – A fantastic source of omega-3s that support brain health and help stabilize your mood⁠ 🫐 Wild Blueberries – Rich in antioxidants that boost brain function and may lift your mood⁠ 💚 Pistachios – Great for brain health and mood with their healthy fats and vitamin B6⁠ 🥜 Peanut Butter – High in niacin, which supports neurotransmitter production and enhances memory⁠ 🍳 Eggs – Contains mood-boosting vitamin D and lutein, perfect for starting your day right⁠ ⁠ Get the full list of 10 and learn more about the gut-brain axis - article link in bio! ⤴️⁠ ⁠ I've seen firsthand how these simple additions can brighten both mood and mind. What's your go-to feel-good food? 🥰⁠ ⁠ xx Patricia 💛⁠ ⁠ #brainfood #moodboost #healthyhabits #wellnessintelligence
Grateful for another trip around the sun ✨️⁠ Grateful for another trip around the sun ✨️⁠ ⁠ Celebrated my Birthday a bit late (thanks, stomach bug 🙄) but feeling incredibly grateful for this life. This year I’m embracing abundance - in joy, opportunities, and kindness - and practicing more presence in each moment. ⁠ ⁠ What that means for me is really listening to people, doing even 5-min of meditation or breathing each day, and being curious, asking questions more than giving answers or trying to solve things immediately. ⁠ ⁠ Here’s to slowing down while life speeds up 🥂 ⁠ ⁠ Thank you for all the birthday love and for being part of my IG community! 🥰 ⁠ ⁠ #birthdayreflections #gratitude #wellnessintelligence
Are you feeling drained from all the digital noise Are you feeling drained from all the digital noise lately? 📱⁠ ⁠ Ever notice how just 5 minutes of mindless scrolling can leave you feeling depleted? That's your nervous system responding to every crisis headline, perfect vacation photo, and work notification. ⁠ ⁠ Your energy is precious—protect it. If a feed doesn't inspire or uplift you, it's time to mute, block, or unfollow. Curate your space for positivity only! ✨⁠ ⁠ Here's one of my favorite accounts ☺️ that adds joy to my day: @itslennnie.⁠ ⁠ Who lights up your feed? Share your favorite inspiring accounts below—let's create a community of inspiration together! ⭐️⁠ ⁠ xx Patricia 💛⁠ ⁠ #wellnessintelligence #digitaldetox #womenshealth
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