Elizabeth Pattalis

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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.

29/01/2026

Simple food that supports your gut, your mood, and your energy.

Leeks are prebiotics, fibres that feed beneficial gut bacteria. Those bacteria influence digestion, mood, energy, and stress response.

You don’t need complicated meals.
Stressing about perfection does more harm than good. consistent, balanced food supports your gut far more.

Leeks & Baby Spinach Bowl | Serves 2

Ingredients
• 1 large leek, sliced (white part for cooking, dark green saved for dressing)
• 200g baby spinach, roughly chopped
• 3 cloves garlic, finely chopped
• Handful green olives, sliced
• 2 tbsp red wine vinegar
• 4 tbsp extra virgin olive oil
• 1/4 cup parsley, chopped
• 2 cups cooked rice
• 1 jar mackerel (or protein of choice)

Method
1. Heat 1 tbsp olive oil on medium-low. Add leeks (white part) + garlic. Cook gently 7–8 mins until soft (add a splash of water if needed).
2. Add spinach and cook until just wilted.
3. Mix remaining oil, vinegar, olives, parsley, dark green leek tops, salt + pepper.
4. Toss dressing through leeks + spinach.
5. Serve over rice with mackerel. Finish with lemon if you like.

Save this for a simple, gut-supportive meal you’ll actually make.

26/01/2026

Overeating isn’t about lack of willpower.

It’s communication.

Your body is trying to feel comfort, safety, fullness, connection - quickly.
The craving.
The urge.
The loss of control.

This is your nervous system self regulating the only way it currently knows how.
Not because you’re broken, but because the system is stuck in survival mode.

Food becomes the fastest, most reliable way to soothe.

The solution isn’t more restriction or discipline.
It’s rewiring the pattern so eating comes from alignment, not urgency.

In my online program, A Course in Normal Eating, I help you:
• break the binge restrict cycle
• calm the nervous system
• rebuild trust with hunger, fullness and emotions
• eat without shame, guilt or desperation.

This work lightens both the mind and the body.
Not by controlling food, but by learning to live in harmony and balance with yourself.

Link in the comments or send me a DM for details.

18/01/2026

Your nervous system is stuck in survival mode.

Fatigue that won’t lift. Cravings, overeating, or loss of appetite. Brain fog. Anxiety. Irritability.
This isn’t failure. It’s your body protecting you.

You can’t push your way out, nutrition is safety, and supporting your system is the first step to restoring balance.

In my consultations, we take a holistic approach:
• Nourishing your body with grounding, supportive nutrition
• Restoring nervous system regulation
• Addressing stress, mindset, and lifestyle patterns
• Rebuilding energy, resilience, and day-to-day balance
🔗 Read the full blog via the link in the comments.

✨ Consultations are open if you’re ready to stop pushing and start properly supporting your body, personalised guidance is available

12/01/2026

That extra dessert at a party won’t matter in 12 months. The workout you skipped today won’t matter in a few months.

What does matter is what your body is exposed to most of the time.
Consistent nourishment.
Stable blood sugar.
Adequate protein, fibre, minerals.
A nervous system that isn’t constantly running on stress hormones

If your energy, hormones, digestion, or relationship with food feel stuck, it’s not about fixing a single incident.

It’s about understanding what’s driving your patterns and changing them properly.

To support this, I offer a consultation value pack:• 1 initial consultation • 3 follow-up consultations

This structure allows us to assess, implement, refine, and stabilise, rather than giving you one off advice that doesn’t last.

If you’re ready to build routines that support your health long term, check out the value pack of consultations on my website or send me a DM for info.

07/01/2026

This year it’s about letting go of pushing, control, forcing, and urgency.
This isn’t the season for restriction.
It’s the season for nourishment and peace.

I know some people feel highly motivated with health goals right now.
And others feel depleted, low energy, overwhelmed, unsure where to start.

Wherever you’re at, you don’t need to force yourself into change.
You need support that meets you where you are.
Sometimes that looks like simple, nourishing meals that don’t require thinking.
Sometimes it’s weight concerns where hormones aren’t cooperating eg perimenopause, PCOS, PMS.
Sometimes it’s brain fog, stress, or anxiety.
Whatever it is, you don’t have to do it alone. I’m here to support you.

Easy Veggie Egg Bake (Use What You Have)
Eggs
Leftover pumpkin
Red onion
Broccoli
Capsicum
Dried Italian herbs
Salt & pepper
Whisk eggs, fold through veggies and herbs, season well.
Bake until just set and lightly golden.
Simple. Nourishing. No pressure.

If you’d like support that feels calm, practical, and tailored to you, you’re welcome to connect with me.

Appointments and resources are available via the link on my website.
Current promo new year offer, $20 off my value package, send me a DM for the coupon (valid for use before Jan 12, 2026).

06/01/2026

Perimenopause can affect metabolism, cravings, mood, sleep, and weight. But nutrition can help.

Here’s how to support your body:
-Include protein like chicken, lentils, or tofu to stay full and preserve muscle
- Eat fibre-rich foods like oats, beans, and veggies to stabilise blood sugar
- Add phytoestrogens like flaxseeds, soy, or chickpeas to ease hot flushes
- Incorporate omega-3s like walnuts, chia seeds, or fatty fish for brain and mood support
-Don’t forget calcium & vitamin D from yogurt, leafy greens, or fortified plant milks for bones

Small, consistent changes make a big difference.

Book an appointment or contact me today for a personalised plan for your perimenopause journey.

30/12/2025

Losing weight doesn’t fix the underlying issues. Real change comes from addressing the root causes of why the weight appeared.

Here’s how I can help:
✨ 1:1 Consultations - Personalised support to uncover your unique needs and create a health protocol tailored to your body, lifestyle, and goals.

✨ The Healthy Detox, 6 Week Program. A structured, holistic reset for all organs—not just the liver or gut. Restore energy, balance hormones, and return to the basics of proper nutrition.

✨ Binge & Emotional Eating Program (Self-Paced, Online). Identify triggers behind emotional and binge eating. Learn practical strategies to take control of food, reduce guilt and anxiety, and build a healthier relationship with eating.

Stop chasing numbers. Start addressing the real causes.
DM me or visit my website to find the program that fits your needs.

22/12/2025

There are many elements to good health.
Nutrition matters. Sleep matters. Regulation matters.
But joy matters too.

When food feels noisy, when eating becomes emotional or compulsive, it’s often an attempt to self soothe a nervous system that’s under stimulated, overwhelmed, or quietly unfulfilled.

Food becomes a stand in.A way to feel comforted. A way to feel something. A way to avoid the harder truth, that life feels flat, disconnected, or lacking meaning right now.

Joy isn’t found in the big milestones. Not the holiday, the car, or the “once things settle down” fantasy.

It’s built in small, ordinary moments:
– a satisfying meal
– a good book
– sunlight on your skin
– time by the water
– laughter with people who feel safe

Expectations drain joy fast. When happiness is outsourced, to other people or outcomes, disappointment follows.

Instead, ask yourself: What gives me small moments of genuine pleasure? And then create more of that, intentionally.

These moments matter.
They influence your hormones, your nervous system, your relationship with food, and how resilient you feel in your day.

Health isn’t just about what you remove.
It’s also about what you allow in.

18/12/2025

Momentum is created by each small action you take. Starting is the hardest part - the mental push, the disruption to routine, the part of your brain that wants the familiar because it feels easier and safer. Old habits can feel comfortable, even when they’re keeping you stuck.

Start small.
It might be a 10 minute walk each morning.�
Putting your phone down at night.�
Switching nightly biscuits and ice cream for fruit and nuts - not perfectly, just more often.

These choices compound.
What you do repeatedly becomes who you are.

Healing isn’t a one day transformation. It happens over many days, months, and years. There will be setbacks, that’s part of the process, not a failure.

Be patient with yourself. Have grace.

Because one day, you’ll look back and realise you’re a different person - not because of one big moment, but because you kept showing up in small ways. And believe me, it will be worth it.

If you want change, connect with me.

January appointments are now open, or explore my online programs to begin at your own pace.

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.

Address

Five Dock, NSW
2046

Website

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.