Elizabeth Pattalis

Home
Australia
Five Dock, NSW
Elizabeth Pattalis

Sustainable weight loss and intuitive eating nutritionist / Mental health/ Plant based. Registered I run an online clinic helping clients find food freedom.

Hi, I'm Elizabeth your sustainable weight loss and intuitive eating nutritionist.

01/09/2025

I see this often with clients: their food diaries look great on paper - balanced meals, “healthy” choices, reasonable portions.

So why aren’t the results showing up?

👉 Often, it’s not about eating less or exercising more. It’s about an over-stressed body.

This can stem from:
* Too few carbs for your activity level
* Chronic under-fuelling
* Nutrient deficiencies
* Being out of sync with your body clock
* Inflammation or thyroid dysfunction

The answer isn’t another rigid meal plan. It’s about digging deeper into your current and past health, nutrition, and lifestyle. My approach is to get to the root cause and heal with proper nourishment - not restriction. Because burnout doesn’t lead to sustainable results.

✨ Safety over stress. Nourishment over restriction. ✨

Your first step: focus on the quality of your food and how it supports your body. This is unique to you - your stage of life, your health needs, and addressing deficiencies and root causes that may be holding you back.

If you’re ready for real, lasting change - reach out for an appointment. Get the support of someone who does this day in and day out.

26/08/2025

Did you know your genes could be influencing your energy, mood, hormones, and detox pathways?

This happens through a process called methylation.

For methylation to run smoothly, your body relies on both specific nutrients (like folate, B12, magnesium, and choline) and the proper function of key enzymes.

But here’s the catch, your genetics play a major role in how well those enzymes function.

Let’s take two examples:
�👉 If you have an MTHFR SNP, you may struggle to convert folic acid into active folate. This can increase your risk of anxiety, fatigue, and poor detoxification.
�👉 A COMT SNP can slow the breakdown of stress hormones like adrenaline. This can leave you feeling wired, anxious, or emotionally reactive, especially under chronic stress.

These types of variations are common and manageable.
�That’s where DNA testing comes in.
✅ It takes the guesswork out and explains why you’re more prone�✅ Helps tailor your nutrition and lifestyle

Want to learn more?�Head to my blog: Methylation, Nutrition & Your Genes: Why DNA Testing Matters for Personalised Health
🔗 Link in the comments.

Or book in for a test and consultation to explore your unique genetic blueprint. Send me DM for an appointment.

17/08/2025

Why do new habits feel so hard to stick to?

Because your brain is wired for efficiency - it wants to stay in old patterns, even if they don’t serve you.

👉 Results often take time, so it’s tempting to give up before you see progress.
👉 Motivation fades, and without accountability, you fall back into old habits.
👉 And every time you “start over,” you feel more stuck.

But here’s the truth: it’s not you - it’s the approach.
That’s why I created the BALANCED Nutrition Program.

A 10-week program designed to help you:
✔ Build healthy eating habits that feel natural and sustainable
✔ Support your body for lasting energy, better digestion, and balanced weight loss
✔ Stay consistent with the structure and flexibility that works for you
✔ Get ongoing support

✨ You don’t need another “quick start.”
You need an approach that works with your body, not against it.
🗓 Registrations close Wed August 20.

Link in comments or send me a DM

13/08/2025

15-Minute Meal 🍅✨ One Pan Beans & Spinach

Simple. Nourishing. Delicious. This one pan wonder is packed with fibre, protein, and flavour. Yes, it only takes 15 minutes!

punnet cherry tomatoes, halved
1 can cannellini beans, drained and rinsed
1/2 brown onion, chopped
120g baby spinach
1 tbsp tomato paste
2 tbsp white wine vinegar
splash of water
salt and pepper
1 tbsp ricotta (optional – see note!)

How to:
1. Heat olive oil, sauté onion 2 to 3 min, then add spinach.
2. Pour in vinegar and let it simmer briefly.
3. Stir in tomatoes, tomato paste and a splash of water. Season well.
4. Add beans, cook a few mins more.
5. Turn off heat, gently stir in ricotta.
6. Serve as is or with crusty sourdough.

✨ Vegan? Skip the ricotta, still SO good.

📌 Save this for those nights when you need something quick, nourishing, and low stress.

Cooking doesn’t have to be complicated. If you’re ready to make nutrition fuss free, my Balanced Nutrition Programstarts August 25 – doors close soon!

DM me for more info or click my website for the details.

10/08/2025

What does healthy weight loss really look like?
It’s not about crash diets, quick fixes, or obsessively cutting calories.

It’s about nourishing your body, addressing root causes, and creating habits that support your wellbeing for the long run.

As a Clinical Nutritionist, I don’t just hand over a low cal meal plan and call it success. I look deeper at your blood sugar balance, gut health, sleep, routines, mindset, and more.

Sustainable weight loss happens when your body feels safe, nourished, and supported.
When your inner world is cared for, the outer results naturally follow.

Ready to do it differently and do it for good? Choose your next step:

1️⃣ 1:1 Nutrition Consultations: Personalised guidance to help you reach your health goals.
2️⃣ BALANCED Nutrition Coaching: My 10 week group program starts August 25 (doors close August 20).
⠀
Book via the link in comments or send me a DM for details.

07/08/2025

Balance is built through nourishment and attunement, not control.

Health isn’t about depriving yourself or pushing harder.

It’s about responding to what your body needs right now and also considering its long-term needs.

👉 When you choose nourishment over fear…✔ Hormones begin to balance
✔ Digestion improves
✔ Mood stabilises
✔ Your body feels safe to let go

Forcing change leads to resistance. But when you work with your body, everything shifts. That’s where true, lasting wellness lives.

✨ The BALANCED Nutrition Program is designed for women ready to move past overwhelm and confusion around food, movement, and wellness.

This program supports you to:
* Understand and interpret your body’s signals, including hormonal health
* Manage stress effectively, reducing its impact on your wellbeing
* Build sustainable habits around nourishing meals without rigid meal plans
* Honour your natural rhythms with flexible, balanced movement

If you’re ready to stop fighting your body and start supporting it, then this program is your path to real, lasting balance.

🗓 Registrations close August 20 (early bird bonus ends Aug 11).
Secure your spot today. Link on website or send a DM for details.

05/08/2025

Stuck on what to make for dinner? Here’s some simple fish inspo.

Balanced, and full of flavour.

✔️Pan-fried whiting in a wrap with tomato, cucumber & a zingy yogurt dressing (Greek yogurt, mustard, olive oil, dill, salt). Served with crispy baked potatoes.

✔️Wild salmon on rice with edamame, cucumber, pickled red onion & nori — finished with a splash of sesame oil & tamari.

✔️Another fave: wild salmon with rice and braised leeks + spinach in olive oil & sea salt. So simple, so good.

You can use any fish you have, these combos are all about building balanced, nourishing plates without overthinking it.

✨If meal times feel hard or you’re unsure what a balanced meal actually looks like, then my Balanced Nutrition program is here to help. You’ll learn how to put meals together that suit your life and your body.

Link in comments/ DM me to learn more

03/08/2025

Food freedom isn’t eating whatever you want. It’s eating like you love yourself.

In BALANCED Nutrition, your aim is to ditch the diet rules, but keep the structure. Why? Because true freedom still requires a level of self-leadership.

Yes, all foods are allowed.
No, it’s not a junk food free for all.

You’ll learn how to connect to your body, eat in a way that feels good and supports your health: without guilt, shame, or obsession over weight.

You’re not weak. You’re just stuck in the noise of extremes.

It’s time for something sustainable. Something grounded.

Are you ready to take a balanced approach to food and never diet again?
⠀
BALANCED Nutrition Coaching starts August 25.
Early Bird Bonus: Register before August 11 to receive my Interpreting Your Blood Tests Guide FREE (valued at $19.95).

Link in the comments or DM me for details. Spots are limited.

31/07/2025

Veggie Packed Egg Loaf.

This one’s a winner for using up leftovers and nourishing your body. I’ve combined roasted sweet potato, cauliflower, red onion, frozen peas, parmesan and Italian herbs with whisked eggs, then baked it all in a loaf pan.

Slice it up and serve for breakfast, lunch, dinner. Or stash a few in the freezer for a fuss free snack or lunch box add in.

It’s balanced, colourful, and protein rich. Bonus: both kids and adults tend to love it!

Need help coming up with nutritious meals that actually fit your lifestyle?

You don’t need a complicated reason to see a nutritionist. Sometimes, it’s just about having the right recipes and small tweaks that can make a big difference.

You might already eat well but wonder if there’s room for improvement.

Book an appointment—because your future self will thank you for it.
Send me a DM or click my website to use the booking form.

30/07/2025

You’ve tried doing it alone. You’ve tried the diets.
You’re carrying the silent struggle, the heaviness in your body, the guilt after eating, the frustration of not knowing what else to try.
Maybe you even feel a little embarrassed that you’re still stuck here.
And now another year is slipping by.
Let’s change that.
You just haven’t had the right support, until now.

BALANCED Nutrition Coaching is your opportunity to:
🌿 Shift your cravings toward nourishing, satisfying foods
🌿 Break free from sugar cravings without deprivation
🌿 Master portion control, meal timing, and simple meal planning
🌿 Develop healthy habits that become effortless
🌿 Nourish your body in a way that supports hormones, sleep, and energy
🌿 Move past motivation struggles, because habits will carry you

This program goes beyond just weight loss. You’ll build health promoting behaviours and mindset tools, so lasting results become a natural part of your new identity.

EARLY BIRD OFFER: Register before August 11 and get my exclusive Interpreting Your Blood Tests Guide FREE (valued at $19.95). Gain clarity on your health with functional reference ranges and not just standard lab cut offs. I’ll email this to you after registration.

I’ve been helping women lose weight and rebuild their health for nearly 20 years.
This program is gentle, supportive, and backed by real experience.

Program starts August 25. Spots are limited.
Don’t let 2025 be another year of the same old struggle.
✨ Let this be the moment it all changes.

DM me for the link or click the comments to learn more.

23/07/2025

Sourdough topped with smashed avo, sautéed red onion and brussels sprouts. Add haloumi or a soft boiled egg for added protein. Quick to make, grounding to eat.

In TCM, winter is the time to nourish your Kidneys, support your Liver, and build inner warmth.
�Brussels sprouts and onion are pungent, warming foods that help move Liver Qi and support detox.
�Avocado adds yin nourishing fats to counter dry winter conditions.
�Sourdough provides slow, stable energy while being gentler on digestion.

This is your weekday reset meal: cleansing, comforting, and easy.

HOW CAN I SUPPORT YOU?
�1:1 Nutrition Consultations: Receive custom health protocols addressing your personal health concerns. Plans include dietary, lifestyle and supplement recommendations (where appropriate). Functional testing may be suggested. Book via the link in my bio or send me a DM.

A Course in Normal Eating: My signature self paced program. An integrated mind body approach to break free from binge eating, chronic food guilt, and body weight fixation. Access the course immediately via the link in bio.

22/07/2025

More food doesn’t mean more satisfaction.

That sense of urgency to “get more now” is rarely about physical hunger. It’s about anticipation.

Anticipation is what drives overeating, thinking about dessert while you’re still eating dinner, or already craving a second slice before finishing the first.

It’s not that your body needs more… it’s that your mind is racing ahead.

When you entertain the thought of “more,” your body prepares for it. That’s the moment you lose the ability to feel truly satisfied.

✨ The solution?�Practice presence. Enjoy what’s on your plate. Let it be enough, for now.
You’re not being deprived. You’re learning to trust that food will still be there tomorrow. You can eat again later.

Ready to regain control of your eating?

👩‍⚕️ 1:1 Nutrition Consults – Get a personalised plan that addresses your health and eating habits.
�📚 A Course In Normal Eating – Learn intuitive eating skills to end binge cycles and feel at peace with food.
�🔗 Book or learn more, DM me.

Address

Five Dock, NSW
2046

Website

http://www.elizabethpattalis.com/

Alerts

Be the first to know and let us send you an email when Elizabeth Pattalis posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Elizabeth Pattalis:

Shortcuts

Want your practice to be the top-listed Clinic in Five Dock?

Nutritionist - Pilates - Personal Training

Hi, I'm Elizabeth! I’m a clinical nutritionist, personal trainer and a pilates instructor (mat & reformer). The knowledge of all fields synergistically create a life of longevity and wellbeing for my clients. Most people know what personal training and pilates involves, but is nutritional medicine?

Nutritional medicine is a holistic approach, but deeply science based, to the interactions between our bodies, nutrition and the environment. All humans are unique in terms of biochemistry, metabolism, anatomy and genetics and each person should be treated as such. Many health conditions can be traced back to a nutritional deficiency. A deficiency can be due to farming methods, poor soil quality, drugs (prescription and recreational), toxins in our environment (cosmetics, household cleaners, pollution), food processing, digestive issues and poor food choices. We live in a world full of toxins and our food supply has suffered, it is no wonder we are feeling it through ill health mentally, emotionally and physically. Nutritional Medicine asks the questions, “Why do you have this problem in the first place?” and “What can we do to restore function?”. It is about finding out the root cause and not just covering up the symptoms. Food is used as medicine as well as lifestyle changes. My particular areas of interest include:

Gut health: IBS, SIBO, Candida, Leaky Gut, Constipation, Bloating plus a many more.

Diet and Mental Health: Depression, Anxiety, Disordered Eating & Body Image, Post Natal Depression, Behaviour problems, Stress Management, Addiction, Memory Concerns and more.