• About
  • My Book
  • Work With Me
  • Press
  • Blog
  • Recipes
  • Give Back
  • Connect
  • Back
  • Meet Patricia
  • My Nutrition Philosophy
  • Professional Bio
  • Back
  • Media Communications
  • Speaker
  • Culinary Services
  • Spokesperson
  • Nutrition Coaching

Patricia Bannan

  • About
    • Meet Patricia
    • My Nutrition Philosophy
    • Professional Bio
  • My Book
  • Work With Me
    • Media Communications
    • Speaker
    • Culinary Services
    • Spokesperson
    • Nutrition Coaching
  • Press
  • Blog
  • Recipes
  • Give Back
  • Connect
Why Choose Foods and Drinks High in Antioxidants | Patricia Bannan, MS, RDN

My Blog

SIGN UP FOR A FREE BONUS CHAPTER FROM MY BOOK TO

Boost Energy
Arrow
Arrow
Why Choose Foods and Drinks High in Antioxidants
May 26, 2020

Why Choose Foods and Drinks High in Antioxidants

I'm delighted to have partnered with Tropicana on this blog post. All opinions are my ow…
Coffee and Tea: Health Benefits & Caffeine Insights
May 5, 2020

Coffee and Tea: Health Benefits & Caffeine Insights

Coffee and tea may be different in flavor, but they both offer many health benefits.…
4 Foods You Can Grow Indoors
April 28, 2020

4 Foods You Can Grow Indoors

If you live in a city, apartment building, or just don’t have a lot of green space to ca…
The Whole Truth About Whole Grains
March 17, 2020

The Whole Truth About Whole Grains

Whole grains are nutrient powerhouses with a range of health benefits. Here’s what…
High Fiber Foods and How to Increase Fiber Intake
March 3, 2020

High Fiber Foods and How to Increase Fiber Intake

I’m delighted to have partnered with Tropicana on this blog post. All opinions are my ow…
5 Tips for a Healthy and Happy Valentine’s Day
February 11, 2020

5 Tips for a Healthy and Happy Valentine’s Day

If you’re looking for an extra spark this February 14th, these Valentine’s Day ideas h…
Half-Hacks for a Healthy Holiday
November 12, 2019

Half-Hacks for a Healthy Holiday

I’m delighted to have partnered with Smart & Final on this blog post. All opinions a…
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…
  • <
  • 1
  • 2
  • 3
  • 4
  • >

Categories

  • View All
  • Ask Patricia
  • Cold and Flu
  • Digestive Health
  • Experts Dish
  • Fitness
  • Food Trends
  • Health and Wellness
  • Heart Health
  • Let’s Get Cookin’!
  • Nutrition
  • Patricia’s Picks
  • Sleep
  • Uncategorized
  • Weight Management
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
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

Praise
For Patricia

“Patricia these are all great tips, something we can all learn from. Come back anytime!”

Dr. Travis Stork The Doctors TV Show

“Patricia is fast, reliable, and a pleasure to work with!”

Kiera Aaron Shape & Fitness Magazines

“Working with Patricia is a producer’s dream. Her knowledge and passion make her a wonderful expert time and time again.”

Paula Rizzo Fox News Channel

"I can always count on Patricia for reliable information and interesting, creative healthy eating tips.”

Audrey Bruno SELF Magazine

“Packed with energy, expertise, and enthusiasm. Patricia is tops in her field and a pleasure to work with.”

Linda Ciampa CNN Private Networks
Twitter Feed
Follow Me
Email Capture

Sign up to my email list today to receive a free bonus chapter of my book to boost energy! Plus, get updates about new recipes, upcoming appearances, workshops and more.

View
Open
🌞 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
View
Open
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
View
Open
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
View
Open
✨ 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
View
Open
✨ 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
View
Open
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
View
Open
🤯 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
View
Open
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
View
Open
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”
This error message is only visible to WordPress admins
Error: Access Token is not valid or has expired. Feed will not update.
Patricia Bannan

Copyright © 2024 Patricia Bannan all rights reserved.

  • Disclosure
  • Disclaimer
  • Privacy Policy
  • Terms of Use

What are you looking for?

You can search the entire site using the search utility below.

×
×

Bonus Chapter

Boost your energy with a bonus chapter from my latest book.

*By providing your email you are also agreeing to join my monthly newsletter.