Elizabeth Pattalis

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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.

11/12/2025

White pasta doesn’t have to be the “unhealthy” choice.

This isn’t wholegrain or legume based. It’s just plain white pasta. And yes, it absolutely fits into a balanced diet.

Carbs have been unfairly demonised. The idea that white carbs automatically spike blood sugar and lead to weight gain is oversimplified and misleading. The real issue is context, not the carb itself.

Here’s what actually matters:
🔸All foods have a place in a healthy diet.
🔸Cutting out foods you enjoy increases stress, and stress directly affects digestion, appetite regulation, fat storage, and long term health markers.
🔸Shame around eating is a health risk. It drives overeating, metabolic dysfunction, and can contribute to conditions like fatty liver and heart disease.

And here’s a useful tip:
Pairing carbs with protein or healthy fats slows glucose absorption. Even better, cooking and cooling pasta or rice increases resistant starch, improving how your body responds to the meal.

This pasta salad is the perfect example. It is uncomplicated, nutrient balanced, and satisfying. I used whatever was in the fridge and finished it with a good-quality extra virgin olive oil. Easy, nourishing, stress free.

If you want to rebuild your relationship with food and stop overthinking every meal, send me a DM. Let’s work together to reduce food stress and support your health from a place of confidence, not fear.

01/12/2025

A new year won’t magically fix your stress, your energy, your mood, or your health…
but the choices you make before it begins will.

Most people plan holidays with more intention than they plan their daily life. That’s why the weeks slip by, habits don’t change, and symptoms linger.

If you’ve been feeling heavy, moody, stress eating, waking up tired, or just disconnected from yourself, then this is your reminder to reset now, not in January. Small intentional actions today create a completely different 2026.

To help you start strong, I’ve opened a 48-hour Christmas offer:
40% off my Value Pack (one Initial + three Follow-Ups)
Use code XMAS2025 at checkout.
Link in the comments.

If you’re ready for support, structure, and a clear plan, now’s the time.

Let’s get you aligned before the year even begins.

24/11/2025

If you keep experiencing energy crashes, anxiety spikes, poor sleep, cravings, or that “wired but tired” feeling, then you’re likely dealing with more than stress. You’re dealing with a metabolic pattern.

When blood sugar drops, cortisol has to rise to correct it.

Do this repeatedly and your body stays in rescue mode, day after day. That’s when hormone imbalance, fatigue, disrupted appetite, and mood instability take hold.

What actually helps:
- Build meals around protein + healthy fats
- Increase fibre to slow glucose release
- Reduce processed carbs that cause sharp spikes
- Use tools like ACV or cinnamon to blunt rises
- Eat within 30–60 minutes of waking to anchor your cortisol rhythm
- Delay coffee for an hour to avoid overstimulating the stress response

If you want help restoring balance and lowering the load on your body, DM me. Nutritional medicine works best when we address the entire system, not just the symptoms.

17/11/2025

Your body doesn’t just react to danger, it reacts to perceived danger.
Emails, deadlines, or overthinking your brain still reads them as threats.
That’s why cortisol stays high, leading to hormone imbalance, fatigue, cravings, and disrupted sleep.

You can’t fix that with one supplement.
You have to teach your nervous system to feel safe again.

Start with the basics:
🌬️ Deep breathing
🎶 Vagus nerve activation
🌱 Grounding
🧘‍♀️ Meditation
☀️ Morning sunlight
Each one tells your body: you’re safe now.
Which of these do you already practice?

👇 Comment below or save this post to revisit later

10/11/2025

I haven’t been posting my meals lately. Because honestly, I’ve been eating the same foods on repeat.

Life’s been busy, and simplicity has been my saving grace.

This prawn pasta has been on high rotation (recipe on my feed). It’s quick, satisfying, and adaptable (swap the prawns for any fish and it still works).

The truth is, your body likes routine and familiarity.

When meals feel predictable, your digestion, hunger and energy often follow suit.

People who eat a consistent range of meals tend to maintain their weight more easily.

It’s not because of restriction, but because there’s less decision fatigue. You know what feels good and what keeps you steady.

So if you’re in a cooking rut, don’t overcomplicate it.
Repeat what works. Let food feel easy.

You’re not boring , you’re balanced.

Need help finding that balance again?

Let’s simplify your nutrition together, contact me for a consultation.

05/11/2025

Control promises safety, but often delivers chaos.
The more you try to control your food, your body, your outcomes… the more your body pushes back.

Headaches. Digestive distress. Binge eating. Insomnia.
Signals, not flaws - showing where you’ve stopped listening.

In your natural element, there’s no need for control.
The body knows how much to eat, when to rest, when to move - if you let it speak.

Health isn’t about more discipline. It’s found in connection.
And just like life, the body needs flexibility, not rigidity.

Learn to listen, not control. That’s where balance begins.

✨ If this resonates, this is exactly the kind of work I do with clients; helping you rebuild trust with your body, so health becomes natural again.

29/10/2025

Ever feel like you’re always looking for food?Or like your hunger can’t be trusted?
Your appetite is shaped by hormones, brain chemistry, and even your gut microbes.

Diets try to silence these signals, but all they do is create more chaos:
⚡ Heightened hunger
⚡ Obsessive thoughts about food
⚡ Loss of trust in your body

When you understand what is driving you to act in a certain way, you can finally respond in a way that restores balance, not guilt.

This is exactly what I teach inside A Course in Normal Eating. My online, self-paced program designed to help you:
✨ End binge eating for good
✨ Reconnect with real hunger and fullness
✨ Find calm and control around food again

If you’re ready to stop fighting food and start trusting your body:
👉 Join A Course in Normal Eating today. Link in the comments or send me a DM.

19/10/2025

When we think of being healthy - cooking nourishing meals, getting outdoors, or moving our bodies - we often call it discipline.

But maybe it’s not discipline at all.
Maybe it’s simply choosing how to spend your time.

Every time you say yes to something that drains you like that catch up that feels more like obligation than joy, another night lost to Netflix - you’re saying no to something that could truly nourish you.

As the year races toward its end, ask yourself, could you have given more time to your health, your energy, your peace?

If you’re ready to make your time work for you, not against you, I have consultation spots available. Let’s create space for your health with a custom made plan.

15/10/2025

When I don’t know what to cook… I reach for beans.
They’re my ultimate “can’t be bothered but still want something nourishing” food.

Beans are such a nutrition powerhouse. They are packed with protein, fibre, and minerals like magnesium and iron that help support energy, gut health and hormones.

And the best part? They turn into a meal in minutes.

Butter beans are my favourite - creamy, comforting, and ready for anything.

Here’s one of my go-to quick dinners 👇

Butter Bean, Tomato & Spinach One Pan

1/2 red onion, finely sliced
2 garlic cloves, finely sliced
1 punnet cherry tomatoes, halved
1 can butter beans, drained & rinsed
1/4 cup green olives, finely sliced
2 cups baby spinach
1/2 lemon, juiced

+ Sauté onion and garlic in extra virgin olive oil until soft.
+ Add cherry tomatoes and a pinch of salt. Lower the heat and cook 5–7 mins until softened.
+ Add spinach, olives, lemon juice and butter beans. Gently mix through and turn off the heat. Serve with sourdough.

Simple, satisfying, and full of goodness, exactly how I like to eat. 🌿

✨ Save this one for your next quick meal.

07/10/2025

Peace isn’t a luxury - it’s medicine.

When stress is constant, the effects ripple through your body, especially your digestion:
🔸Stomach acid can drop → bloating and indigestion.
🔸The gut lining can become more permeable → inflammation.
🔸Nutrient absorption gets compromised.

Chronic stress also alters neurotransmitters like serotonin and dopamine, driving changes in appetite and making it harder to resist overeating or emotional eating.

This isn’t weakness, it’s physiology. Chronic stress changes how your body processes food and how you respond to hunger.

Your health plan needs more than supplements and “eat this, not that.” It needs strategies to restore calm, boundaries, real rest, and finding what genuinely nourishes your nervous system.

End the inner chaos. Head to the website for an appointment.

29/09/2025

MEAL PREP SALADS YOU’LL ACTUALLY ENJOY.

Meal time doesn’t have to be complicated.
The trick? Keep your pantry stocked with staples: beans, lentils, tuna, grains, herbs, vinegars, spices - and then mix them with whatever fresh ingredients you have in the fridge.

👉 Instead of hunting for a recipe and buying extra ingredients, build meals from what you already have.

Here are a few simple combinations I’ve been enjoying recently:

🥗 Lentil and Tuna Salad
Brown lentils, tuna, cucumber, red capsicum, tomato, olives, pickled onions.
Dressing: EVOO, red wine vinegar, mint, salt and pepper.

🥗 Lentil, Chickpea and Pumpkin Salad
Lentils, chickpeas, spinach, cherry tomatoes, roasted pumpkin.
Dressing: EVOO, lemon juice, mint, sald and pepper.

🥗 Quinoa, Pumpkin and Tuna Salad
Quinoa, lentils, tuna, cucumber, cherry tomatoes, spinach, roasted pumpkin.
Dressing: EVOO, balsamic vinegar, salt and pepper.

🥗 Butter Bean and Tuna Salad
Butter beans, ice berg, lettuce, cucumber, tomato, green capsicum.
Dressing: EVOO, apple cider vinegar, mint, salt and pepper.

Nothing fancy, just wholefoods pulled together in minutes.
Perfect for busy weeks, meal prep, or quick lunches.

💡 Want help creating nourishing meals tailored to your health needs?
📅 Book a consultation with me today. Send a DM.

22/09/2025

If food feels out of control, it’s not just you. Let’s break down why.

Eating behaviours are rarely just about willpower. They’re influenced by a variety of factors, from emotions and habits to hormones, blood sugar, sleep, stress, nutrient status, gut health, medications, and even your brain’s reward system. Understanding these drivers is key to creating lasting change.

Rigid diets don’t address the root cause, which is why old patterns often resurface. Real transformation comes from identifying what’s truly influencing your eating behaviours and tailoring solutions to your body and lifestyle.

📅 Book a consultation today and let’s uncover what’s driving your eating habits - so you can finally feel in control, calm around food, and free your headspace.

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Five Dock, NSW
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http://www.elizabethpattalis.com/

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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.