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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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Why Those Who Live in Blue Zones Power 9 Are Less Likely to Get the Blues | Patricia Bannan, MS, RDN

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Why Those Who Live in Blue Zones Power 9 Are Less Likely to Get the Blues
May 30, 2023

Why Those Who Live in Blue Zones Power 9 Are Less Likely to Get the Blues

The Blue Zones Power 9 are nine key habits that people who live in the Blue Zones incorpor…
6 Ways to Improve Your Gut Health Naturally
May 16, 2023

6 Ways to Improve Your Gut Health Naturally

Gut health has become a dominant topic in nutrition science. How can you improve your gut …
Are Sandwiches Healthy? How to Build a Balanced Sandwich
May 2, 2023

Are Sandwiches Healthy? How to Build a Balanced Sandwich

Sandwiches are a convenient meal option, and whether you like making them at home, or purc…
How Much Capsaicin is Too Much?
April 18, 2023

How Much Capsaicin is Too Much?

This article originally appeared on Livestrong.com. Capsaicin is a powerful…
A Look Inside “Eating From Our Roots” Cookbook with Maya Feller
February 21, 2023

A Look Inside “Eating From Our Roots” Cookbook with Maya Feller

I’m thrilled to share my recent Q&A with nationally recognized nutrition expert Maya…
10 Healthy Grocery Staples to Reduce Stress
February 7, 2023

10 Healthy Grocery Staples to Reduce Stress

Use this list of 10 healthy grocery staples to simplify your meal routine—from shopping,…
6 Herbs and Spices for Weight Loss & Overall Health
January 17, 2023

6 Herbs and Spices for Weight Loss & Overall Health

Explore these six herbs and spices that can help you lose weight and boost your health. Pl…
Health and Nutrition Tips to Support Immunity
January 3, 2023

Health and Nutrition Tips to Support Immunity

An ongoing focus on family health can help support immune systems to keep everyone healthy…
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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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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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