Easy Tool to Determine Proper Portion Sizes - Patricia Bannan, MS, RDN

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Easy Tool to Determine Proper Portion Sizes | Patricia Bannan, MS, RDN

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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

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

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

✨ 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

✨ 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

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! 🙄⁠
⁠
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

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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