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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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

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

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

Need a fun and healthy Halloween treat in minutes? 🎃⁠
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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? ⁠
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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.⁠
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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
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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! 🎃⁠
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⤴️ Full recipe link in bio!⁠
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#wellnessintelligence #halloweenfun #womenswellness #immunehealth

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

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