How to Move From Burnout to Balance - Patricia Bannan, MS, RDN

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How to Move From Burnout to Balance | Patricia Bannan, MS, RDN

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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

🤯 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

Are you overwhelmed by all the protein bar choices out there? You’re definitely not alone! 🙄⁠
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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.⁠
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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.⁠
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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. 🙌 ⁠
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Here are a few that made the list:⁠
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✨ 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
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⬆️Check out the link in my bio for the full list and see why these made the cut!⁠
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xx Patricia 💛⁠
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#wellnessintelligence #nutritiontips #healthysnacking #womenswellness

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”

Hey busy women on the go, this one’s for you! 🕐✨️⁠
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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!⁠
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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. ⁠
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Here are a few faves that make healthy choices easier:⁠
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✅️ 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!)⁠
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Grateful to be featured with amazing dietitians @thesoundofcooking, @wholisticliving, and @dietitiannicoleibarra! 🥰⁠
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⬆️ Link in bio to the full list! ✨⁠
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#wellnessintelligence #costcotips #nutritionforsuccess #healthyeatingmadeeasy #womenswellness

Happy Halloween from Weird Barbie, Madonna, and Maui! 🎃✨ ⁠
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Wishing you a day filled with fun and all the spooky vibes! Enjoy every trick and treat!⁠
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xx, Patricia 🎃🖤⁠
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#HappyHalloween #WeirdBarbie #MadonnaVibes #CostumeFun

🎃 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

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”

🎃 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

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