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

My Blog

SIGN UP FOR A FREE BONUS CHAPTER FROM MY BOOK TO

Boost Energy
Arrow
Arrow
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 …
  • <
  • 1
  • …
  • 2
  • 3
  • 4
  • 5

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
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
View
Open
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
View
Open
🎃 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
View
Open
Hey friends, do you ever feel like wellness can become more about checking boxes than actually feeling well? 🙋‍♀️ I get it—the pull of the next big trend is real, but sometimes, it’s just too much. ✨ What if we focused on what genuinely feels good? Imagine letting go of the “shoulds” and embracing simple habits that bring joy and ease—like spending time in nature, savoring a favorite snack, or taking a few deep, grounding breaths. Ready to make wellness feel more like you? What’s one wellness “should” you’re ready to release? xx, Patricia 💛 #wellnessintelligence #selfcare #wellnessjourney #womenswellness #simplify”
View
Open
🎃 Where are my Halloween fans? 🎃 Halloween can be a bit hectic, but it’s also the perfect time for some fun—and a little play is great for our well-being! ✨ Had a blast partnering with @wonderfulpistachios, @pomwonderful, and @idahopotatoes on ABC 15 to share some freakishly healthy (and yummy) Halloween treats! 👻 While candy is part of the fun, it’s great to have a few non-sugary options—and my favorite recipes don’t need tons of time or ingredients. Here’s what we whipped up: 🦇 Pistachio Bat Balls
These pistachio bat balls are naturally sweet with protein and fiber to help balance blood sugar. Just blend dates with peanut butter, roll in chopped pistachios, and add blue corn tortilla chips for wings. Olives and cream cheese make the cutest eyes! 👻 Mashed Potato Ghosts
These potato ghosts are a filling way to sneak in some real food before the candy fest begins. Shape the mashed potatoes into little ghosts, then add olives for spooky eyes and mouths. Easy, fun, and perfect for kids to help with! 👀 Pomegranate Eyeball Mocktails
For a chilling Halloween twist, mix 100% pomegranate juice with ginger beer and fresh lime juice. Add “bloody” eyeballs—lychee fruit filled with black grapes—for a gory look. The juice even stains the lychees like blood, or you can add a drop of plant-based food coloring. Perfectly spooky and delicious! 👆 Link to the full segment in my bio! #halloweentreats #wellnessintelligence #halloweenfun #halloweenrecipes #spookyfoods
View
Open
Your thoughts are powerful💥—speak kindly to yourself! ❤️ Whether it’s saying something nice to yourself in the mirror each morning, listening to positive affirmations, or giving yourself grace after a mishap, amping up your inner compassion nourishes every cell in your body. xx Patricia 💛 I love this quote and had to share it! It’s not my original—if you know who said it, let me know so I can give them credit!⁣ #wellnessintelligence #mindbodyconnection #selflove #positivevibes #womenswellness
View
Open
How long does it really take to build a habit? If you’ve heard 21 days, surprise! That’s actually a myth. 🧐 Research shows it can take anywhere from 18 to 254 days to truly lock in a new habit, with the average being 66 days. Hi friends, I’m Patricia Bannan, registered dietitian and habits coach. 💛 The truth? There are two key factors that can help speed up the process: simplicity and consistency. ✨ 1. Simplicity: The secret to building habits is starting really small. Think micro habits that are so easy it feels silly not to do them! For example, if you want to get more movement in your day, start with a quick 5-minute walk around the block. 🚶‍♀️ Keep it short and manageable, then build from there. ✨ 2. Consistency: Consistency is everything. Pick a specific time each day for your habit and anchor it to something you already do—like sipping your morning coffee ☕ or brushing your teeth. It’s not about being perfect; it’s about showing up regularly, even if it’s just for a few minutes. 🌟 Ready to create habits that stick? It doesn’t have to be complicated—just small, simple steps that lead to big changes. Want to learn more? Check out the link in my bio to schedule a free exploratory about Wellness Intelligence™, a transformative approach that helps career-driven women shift from chaos to calm in minutes a day. xx Patricia 💛 #wellnessintelligence #habitbuilding #womenswellness #microhabits #wellnessjourney
View
Open
Need a fun and healthy Halloween treat in minutes? 🎃⁠ ⁠ I know as a woman managing both career and family, there’s only so much time and energy in the day for holiday extras! Let’s be real—who has time for complicated recipes that seem to take forever? ⁠ ⁠ That's why I love these Spooky Halloween Grape Cups 🍇 — you can make them in minutes!⁠ Plus, they’re lower in added sugar and packed with polyphenol antioxidants to support immune health this season.⁠ ⁠ Here’s how to whip them up:⁠ ✨ 3/4 cup green grapes, seedless (cut in half for little ones)⁠ ✨ 2 large marshmallows⁠ ✨ 2 chocolate chips⁠ ⁠ Fill a clear cup or jar with grapes, pop chocolate chips inside the marshmallows for eyes, and draw a spooky face on the cup with a marker. Done and ready to enjoy! 🎃⁠ ⁠ ⤴️ Full recipe link in bio!⁠ ⁠ #wellnessintelligence #halloweenfun #womenswellness #immunehealth
View
Open
We all know walking is good for us, but I was surprised to learn the benefits go way beyond the obvious. Even just 10 or 15 minutes of walking can do wonders for your well-being. 🙌 Here are 8 surprising ways a quick walk can help: ✨ Boosts creativity: Need a mental reset? Just 10 minutes outside can spark new ideas and help you think more clearly. ✨ Reduces cravings: Craving that 3pm snack? A short walk can help curb those mid-afternoon munchies. ✨ Enhances digestion: After a meal, a quick stroll helps everything settle and supports digestion. ✨ Strengthens relationships: Walking with a friend or partner is a great way to connect without distractions. ✨ Improves posture: Sitting all day? Just a few minutes of mindful walking can help you stand taller and feel better. ✨ Supports immune health: Walking outdoors strengthens your immune system and keeps you healthier. ✨ Sharpens memory: Walking boosts brain function, improving memory and focus. ✨ Supports better sleep: Walking during the day can help you sleep more soundly at night. And when you can, take that walk in nature—it’s a double win. The fresh air and greenery work wonders for your mood and energy. 🌳 You don’t need hours to see these benefits—just 10 minutes is all it takes to feel a shift. It’s about making small moments count, even on your busiest days. xx, Patricia 💛 #wellnessintelligence #walkingbenefits #womenswellness #dailyhabits #selfcaretips
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.