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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 Ways to Cut Calories From Your Favorite Holiday Dishes | Patricia Bannan, MS, RDN

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9 Ways to Cut Calories From Your Favorite Holiday Dishes
November 27, 2018

9 Ways to Cut Calories From Your Favorite Holiday Dishes

This article originally appeared on Livestrong.com. Check out these nine ways to shave …
5 Skinny Smoothies That Will Help You Bust Belly Fat
November 6, 2018

5 Skinny Smoothies That Will Help You Bust Belly Fat

These 5 skinny smoothies can help you lose belly fat while getting rid of a bloated belly.…
45 Sensational Seafood Recipes
October 16, 2018

45 Sensational Seafood Recipes

I’m delighted to have partnered with the Global Organization for EPA and DHA Omega 3s (G…
What Nutritionists Really Eat at a BBQ
August 14, 2018

What Nutritionists Really Eat at a BBQ

This article originally appeared on Livestrong.com. No summer is truly complete without t…
6 Savory Yogurt Recipes That Will Transform Your Life
May 15, 2018

6 Savory Yogurt Recipes That Will Transform Your Life

A longer version of this article originally appeared on Livestrong.com. Love yogurt but n…
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…
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…
“Sweet” Tips to Half Your Cake and Eat It Too
December 5, 2017

“Sweet” Tips to Half Your Cake and Eat It Too

I’m delighted to have partnered with Stevia In The Raw® on this blog post and digital …
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Eat Right When Money's Tight

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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

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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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