Elizabeth Pattalis

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.

Sourdough topped with smashed avo, sautéed red onion and brussels sprouts. Add haloumi or a soft boiled egg for added pr...
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.

More food doesn’t mean more satisfaction.That sense of urgency to “get more now” is rarely about physical hunger. It’s a...
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.

BROCCOLI SOUP. Creamy. Comforting. Completely plant-based.�This broccoli soup is packed with fibre, and flavour! If you ...
07/07/2025

BROCCOLI SOUP. Creamy. Comforting. Completely plant-based.
�This broccoli soup is packed with fibre, and flavour!

If you haven’t cooked with dill, you must , it has a fresh taste that really lifts a dish. It’s one of my fav herbs. Plus, it’s rich in antioxidants and may help support digestion and blood sugar balance.

Ingredients:
2 tbsp extra virgin olive oil
1 brown onion, diced
2 small broccoli (stems diced, florets chopped)
1 large potato, peeled and chopped
4 garlic cloves, minced
4 cups vegetable stock
3 cups cubed bread (for croutons)
½ cup cashews (soaked for 2+ hours)
2 tsp apple cider vinegar
½ tsp Dijon mustard
¼ cup fresh dill, chopped
1 tbsp lemon juice
Sea salt & cracked pepper

To make:
+ Heat olive oil in a large pot over medium heat.
+ Add onion, broccoli stems, salt and pepper. Sauté for ~10 minutes until softened.
+ Add potato and garlic. Pour in stock and simmer for ~20 minutes or until the potato is soft.
+ Meanwhile, put one cup of broccolli aside and steam the rest until just tender. Set aside.
+ Use the reserved broccoli florets and toss with bread cubes, olive oil, and salt. Bake at 180°C for 10–15 mins until golden and crisp.
+ Transfer soup mixture to a blender. Add soaked cashews, apple cider vinegar, and mustard. Blend until creamy. Add steamed broccoli, dill, and lemon juice. Pulse a few times to combine, keep some texture.
+ Taste and adjust seasoning.

To serve:�Ladle soup into bowls and top with the roasted broccoli and croutons.

Need help creating more meals like this that nourish your body and mind? Book a 1:1 nutrition consult via the link on my website.

Your body is an ecosystem when fatigue, cravings or hormone chaos flare up, they’re signals of deeper imbalances.As a Cl...
01/07/2025

Your body is an ecosystem when fatigue, cravings or hormone chaos flare up, they’re signals of deeper imbalances.

As a Clinical Nutritionist I connect the dots between gut, brain, hormones and lifestyle to build a plan that actually sticks.

Ready for clarity over confusion? Spots for July consults are now open. Hit the link on my website to book, or DM and I’ll send details.

A few simple, balanced meals I’ve enjoyed lately:Eating well doesn’t have to be complicated. Here’s some inspiration fro...
23/06/2025

A few simple, balanced meals I’ve enjoyed lately:

Eating well doesn’t have to be complicated. Here’s some inspiration from my own kitchen. These meals are nourishing, and easy enough for busy days.

Prawn Pasta:
A nourishing twist on comfort food, packed with veggies and protein. You’ll need: 3 garlic cloves (minced), 1 red onion (chopped), ½ red capsicum (chopped), 1½ cans cherry tomatoes, 1 tbsp tomato paste, 1 tsp vegetable stock powder, 1 tsp dried oregano, a handful of baby spinach, juice of 1 lemon, 200g raw prawns, 150g uncooked pasta.
To make: Heat EVOO in a pan on medium heat, add garlic and onion and cook until soft. Add capsicum, tomato paste, and oregano; cook for 5 mins. Add canned tomatoes + 1 can water. Bring to the boil, add pasta, stock, and seasonings. Simmer ~15 mins, adding more water if needed. When pasta is nearly cooked, add spinach and prawns, cooking ~3 mins. Finish with lemon juice and serve.

Kitchari:
A freezer friendly and comforting dish made with yellow split peas and aromatic spices. Send me a DM for the recipe or find it on my feed!

Tofu Rice Salad:
A light, vibrant, protein rich meal.Combine cooked rice, pan-fried tofu, edamame, thinly shredded purple cabbage, radish, and sesame seeds. Toss with a simple dressing of 3 tbsp rice vinegar, 2 tbsp tamari, 1 tbsp sesame oil, and 1 tsp lime juice.

One-Pan Mediterranean Fish.
Flavourful and simple, one pan and minimal fuss. Season white fish with salt, pepper, and olive oil. Set aside. In a large pan with EVOO, sauté red onion and garlic until soft. Add veggies (like zucchini and red capsicum), cook until softened. Add a punnet of cherry tomatoes and dried oregano. Let tomatoes soften and burst. Add fish and a handful of chopped kalamata olives. Cover and simmer ~10 mins or until fish is cooked through.

Balanced eating can be simple and joyful. If you’d like support in building meals that nourish your body and fit your lifestyle, I’d love to help. Reach out for an appointment.

🌱 Thinking of going vegan or vegetarian?�It can be a healthy choice but only if you’re covering your nutritional bases.M...
17/06/2025

🌱 Thinking of going vegan or vegetarian?
�It can be a healthy choice but only if you’re covering your nutritional bases.

Many plant based diets are low in key nutrients like B12, iron, and complete proteins. I see this often in clinic: fatigue, low mood, poor recovery, all due to missing essentials.

Swipe through to learn what to watch out for, plus symptoms to look for.

📘 Want to do it right? Grab my guide:�“Diet Guide to Thriving on a Vegan Diet” includes bonus meal plans
�🔗 Link on my website.

Let’s talk tofu, not just for taste, but for women’s hormone balance, mood stability, and energy. It’s especially helpfu...
10/06/2025

Let’s talk tofu, not just for taste, but for women’s hormone balance, mood stability, and energy. It’s especially helpful during PMS, perimenopause, or menopause.

Here’s why I love it:�🌱 Phytoestrogens (isoflavones) – Support natural hormonal balance�🧠 Magnesium + tryptophan – Help calm the nervous system & lift mood�💪 Complete plant protein – All 9 amino acids for stable energy & muscle support�💚 Gut-friendly & anti-inflammatory – Mood starts in the gut, after all!.

Meal idea:�Tofu skewers marinated in olive oil, oregano, Dijon mustard, maple syrup, garlic, lemon juice & salt. Then grilled or pan fried.
Served with a mint yogurt, salad, and warm souvlaki wrap bread.
Nourishing. Comforting. Mood supportive.

✨ Want more ideas like this?�Download my Vegan Nutrition Guide — packed with tips for complete wellness + a full 2-week meal plan to get you feeling balanced and energized 🌿
📩 Head to my website to grab your copy.

Feeling flat, anxious, or low on motivation? 😞 It could be your nutrition.�Your brain literally runs on what you eat, fr...
06/06/2025

Feeling flat, anxious, or low on motivation? 😞 It could be your nutrition.
�Your brain literally runs on what you eat, from mood-boosting fats to neurotransmitter-building vitamins.

Small shifts in your diet can make a big difference in how you feel.

✨ Want a deeper dive?�Grab my FREE PDF: “Neurotransmitter Imbalances: Signs & Foods That Help” , link in bio!

💬 Ready to feel better with a personalised nutrition plan?
�Book an appointment with me today, link in bio or send me a DM.

As the days grow colder and darker, nature invites us to slow down, turn inward, and conserve energy.In Traditional Chin...
04/06/2025

As the days grow colder and darker, nature invites us to slow down, turn inward, and conserve energy.

In Traditional Chinese Medicine (TCM), winter is governed by the Water element: a season of rest, reflection, and deep replenishment. Just as nature retreats to restore its energy, we too are meant to slow our pace and honour our inner rhythms.

When you align with the season and your circadian biology, you support your energy, immunity, mood, and hormonal balance.

✨ Here’s how to honour both the season and your body’s natural rhythms:

💤 Prioritise sleep — Aim to go to bed earlier and wake with the sun. This honours your melatonin and cortisol cycles.�🌅 Get morning light exposure — Natural daylight within the first hour of waking helps regulate your internal clock.�🥣 Nourish with warm, slow-cooked, mineral-rich foods like soups and stews.�💧 Stay hydrated, even when thirst cues are subtle.�🌰 Support your kidneys with foods like black beans, seaweed, walnuts, and dark leafy greens.�🧘‍♀️ Move gently — Yin yoga and walking supports circulation without depleting energy reserves.�📵 Wind down with dim lighting in the evening to support melatonin production and sleep quality.

A nutrition consultation can help you align your diet and lifestyle with the season and your body’s unique needs—supporting your energy, hormones, and long-term wellness.

📩 Book a session via the link in bio or DM me to learn more.

Feeling anxious, wired but tired, or stuck in survival mode? Your nervous system might be crying out for more protein.Pr...
26/05/2025

Feeling anxious, wired but tired, or stuck in survival mode?

Your nervous system might be crying out for more protein.

Protein provides the amino acids needed to make neurotransmitters like dopamine and serotonin. These are the chemicals that help you feel calm, focused, and emotionally balanced.

Not eating enough protein?
�Your nervous system may struggle to recover from stress, keeping you stuck in “fight or flight” mode.

But it’s not just protein...
�Your brain also needs healthy fats (like omega-3s), and key nutrients like magnesium and vitamin B12 to function at its best.

🛌 Poor sleep�🍬 Blood sugar swings�🦋 Thyroid imbalances�… all play a role too.

I see it all the time: clients overwhelmed, burnt out, and not realising their nervous system needs nutritional support.

Nutrition for mental wellness is real. Whether you’re dealing with anxiety, low mood, emotional eating, or brain fog, I can help with a realistic, sustainable approach.

👉 Ready to feel calmer, clearer, and more like yourself again?
�Book your initial consultation via the link in my bio.

A few meals I’ve enjoyed lately:🍚 Simple Fried Rice – Made with a mix of frozen and fresh veggies, leftover rice, egg, a...
19/05/2025

A few meals I’ve enjoyed lately:

🍚 Simple Fried Rice – Made with a mix of frozen and fresh veggies, leftover rice, egg, and edamame for protein. I sautéed everything in EVOO and garlic, then finished with tamari, sesame oil, and spring onions for flavour.

🍅 Baked Gnocchi with Mediterranean Veggies – Tossed gnocchi and chopped veggies with EVOO and Italian herbs, then baked. Near the end, I added a little pasta sauce and fresh basil.

🐟 Salmon with Mediterranean Veggies & Rice – Similar to the gnocchi dish, seasoned with Italian herbs. The salmon was pan-fried until crispy.

🥖 Bruschetta – Cherry tomatoes, olives, basil, parsley, and bocconcini on sourdough, dressed with balsamic and EVOO. One of my favourites! So much flavour when you use quality ingredients.

These meals are all quick to prepare, balanced, and nourishing. They show how eating well doesn’t have to be complicated or time consuming.

If you need help working out how healthy eating can fit into your lifestyle and cooking abilities, reach out for an appointment. Let me show you how to eat well, without the confusion or stress.

Every food choice has a trade-off, some benefit you now, some benefit you later.⁠When you zoom out, your long-term habit...
15/05/2025

Every food choice has a trade-off, some benefit you now, some benefit you later.

When you zoom out, your long-term habits matter more than any one meal. That’s where true health is built — through consistent, realistic choices that support how you want to feel.⁠

Feeling stuck between extremes? Not sure how to balance enjoyment and nourishment?⁠

👋 As a Clinical Nutritionist, I help you create a sustainable way of eating, one that works for your body, your lifestyle, and your goals.⁠

DM me or head to my website to get started. Let's build something that lasts.

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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.