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.

Just 150g of tofu provides around 22g of protein, making it an affordable way to boost your protein intake.It's also ric...
26/07/2026

Just 150g of tofu provides around 22g of protein, making it an affordable way to boost your protein intake.

It's also rich in isoflavones, which may help reduce hot flushes and support women through perimenopause and menopause.
Regular soy intake has been associated with benefits for heart and bone health too.

Today's lunch:
🔸 Creamy tofu spread (blended tofu, nutritional yeast, lemon juice, garlic powder, Italian herbs, and a touch of water)
🔸 Sautéed tomatoes and red onion in extra virgin olive oil with balsamic vinegar and basil
🔸 Served on toasted sourdough and topped with Kalamata olives and an extra drizzle of balsamic

Need support with your hormones, energy, gut health, or weight? Book a consultation via the link in my bio for personalised nutrition advice.

Think of Maslow's hierarchy of needs.Before we can thrive in areas like relationships, purpose, personal growth, our bas...
21/07/2026

Think of Maslow's hierarchy of needs.

Before we can thrive in areas like relationships, purpose, personal growth, our basic physiological needs need to be met.

When food intake is too low, whether through restriction or under-eating, the body receives a message that resources are limited.

It responds by shifting its focus towards survival.

This can show up as:ďż˝
🔸Food preoccupation
🔸Low energy
🔸Increased stress and anxiety
🔸Difficulty concentrating
🔸Reduced capacity to cope with life's challenges

Sometimes the next level of growth isn't another self-help book, or fitness challenge.

Sometimes it's making sure your body feels safe and nourished.

Because when your basic needs are met, you have more energy available for everything else that matters.

If you're tired of dieting or constantly thinking about food, I can help.

Book a consultation and let's create a way of eating that supports both your physical and mental wellbeing.

My lunch is packed with prebiotic foods to help feed my gut bacteria. After my last post on antibiotics, I wanted to sho...
17/07/2026

My lunch is packed with prebiotic foods to help feed my gut bacteria.

After my last post on antibiotics, I wanted to show you what that can actually look like on your plate.

Today's lunch includes:
Sautéed red onion
Garlic
Butter beans
Tomatoes
Served on toasted sourdough with a pea and avocado mash.

Prebiotics are the food that feeds the beneficial bacteria in your gut. When those bacteria thrive, they produce compounds that help support your gut lining, your immune system, and even your brain.

Your gut bacteria help produce and regulate neurotransmitters involved in mood, such as serotonin and GABA. Consistently eating a diverse range of plant foods can help create a healthier gut environment that supports both your physical and mental wellbeing.

It's one of the reasons I'm always encouraging people to eat more plants.

Would you try this lunch?

Antibiotics are often necessary, but they don't just target the bacteria causing the infection. They can also reduce man...
08/07/2026

Antibiotics are often necessary, but they don't just target the bacteria causing the infection. They can also reduce many of the beneficial bacteria living in your gut.

It becomes important to eat foods afterwards that can support your gut's recovery.

Prebiotics feed the beneficial bacteria already living in your gut. Think garlic, onion, oats, legumes, green bananas, and asparagus.

Probiotics are live beneficial bacteria found in foods like yoghurt with live cultures, kefir, sauerkraut, kimchi, miso, and tempeh.

After a course of antibiotics, focus on eating a wide variety of whole plant foods, including both prebiotic and probiotic foods where possible.
If you've had multiple rounds of antibiotics, ongoing digestive symptoms, or simply want to improve your gut health, I'd love to help.

Book a consultation for personalised nutrition advice.

Iron is essential for carrying oxygen around the body, but it also plays an important role in the brain.It is involved i...
24/06/2026

Iron is essential for carrying oxygen around the body, but it also plays an important role in the brain.

It is involved in neurotransmitter pathways, including dopamine and serotonin, which are linked to focus, motivation, mood and emotional regulation.

This is why low iron can sometimes overlap with symptoms people describe as:
✨ anxiety
✨ feeling overwhelmed or on edge
✨ brain fog
✨ difficulty concentrating
✨ low motivation

It can also show up physically through things like restless legs, hair shedding, breathlessness and ongoing fatigue.

Low iron isn’t always the answer, but it is an important piece of the puzzle.

Looking beyond just haemoglobin and checking markers like ferritin + iron studies can provide a clearer picture.

Your body’s symptoms are information.

Choosing the right magnesium isn’t just about buying the first bottle you see. Different forms can be better suited depe...
16/06/2026

Choosing the right magnesium isn’t just about buying the first bottle you see.

Different forms can be better suited depending on whether your focus is sleep, stress, digestion, energy, muscles or overall magnesium support.

A common mistake is assuming a normal blood test means magnesium levels are perfect, but magnesium status can be more complex than that.

Need help choosing the right magnesium, dose, or understanding what your body may need?

Book a consultation. Aust Wide.

Fatigue is one of the most common reasons people seek support, yet there is rarely a single cause.It may be related to n...
09/06/2026

Fatigue is one of the most common reasons people seek support, yet there is rarely a single cause.

It may be related to nutrient deficiencies, blood sugar imbalances, poor sleep, stress, mental overload, digestive issues affecting nutrient absorption, hormone changes, or simply not giving the body the inputs it needs to function well.

The goal isn't to keep chasing energy boosters. It's to understand what is contributing to the fatigue in the first place.

When the underlying factors are identified, the path forward often becomes much clearer.

If you're experiencing ongoing fatigue and would like a personalised assessment, I'd be happy to help.

đź“ŤConsultations available Australia-wide.
đź“© Book via DM or via ElizabethPattalis.com.

Meal time shouldn’t be a source of stress. Keep it simple.Here is another bunch of meals that I’ve been enjoying lately....
03/06/2026

Meal time shouldn’t be a source of stress. Keep it simple.

Here is another bunch of meals that I’ve been enjoying lately.

• Tomato vegetable stew with butter beans - made in the slow cooker and perfect for colder days.

• Tuna lentil salad - an easy lunch box option. Make ahead and use for lunches across the week.

• Pea and small pasta soup - comforting, quick, minimal ingredients, and surprisingly satisfying.

• Potatoes, silverbeet and eggs - one of those "use what you have on hand" meals. Perfect with some fresh bread.

• Braised greens and cannellini beans - flavoured simply with extra virgin olive oil and salt. So simple, so good. I usually pair it with sourdough.

• Prawn pasta - another quick meal idea when you need protein and dinner fast.

• Mediterranean pasta salad - great for meal prep and easy lunches.

• Breakfast waffles - my first time making waffles and they turned out so well. Recipe below 👇
Waffle recipe:
• 1 banana
• 3/4 cup rolled oats (blended into flour)
• 1 egg
• 2 tbsp arrowroot powder
• 2 tbsp oil
• 1/4 cup milk
• 1 tsp baking powder
• Pinch of salt
Combine ingredients into a batter and let sit for 5 minutes. Lightly grease waffle plates and cook for 5-7 minutes until golden.

DNA testing is currently one of my most requested tests, so I thought I’d explain how it’s used in clinical nutrition.Th...
31/05/2026

DNA testing is currently one of my most requested tests, so I thought I’d explain how it’s used in clinical nutrition.

This approach sits within nutrigenetics, which looks at how your genetic makeup may influence the way you respond to food, nutrients, exercise, and lifestyle factors.

It doesn’t replace the fundamentals like diet quality, sleep, stress management, and lifestyle habits, which still drive the biggest changes. But it can help explain why some people respond differently to the same recommendations.

For example, variations such as FTO may be associated with appetite regulation and body weight response to protein intake, while CYP1A2 can influence caffeine metabolism and tolerance. MTHFR is another commonly discussed gene in relation to folate metabolism and methylation pathways.

The goal is refinement and individualisation.
If you’ve been curious about DNA testing and whether it may be relevant for you, feel free to DM me or head to my website.

Humans are wired with a scarcity bias.We naturally place more value on things that feel limited, restricted or unavailab...
25/05/2026

Humans are wired with a scarcity bias.

We naturally place more value on things that feel limited, restricted or unavailable.

Food is no exception.

The more you tell yourself you “can’t” have something, the more mentally consuming it often becomes. Over time, this can create cycles of obsessing, overthinking, overeating, guilt and starting over again.
This is one reason restrictive dieting so often backfires.

If your relationship with food feels out of control, the answer may not be more discipline.

It may be learning how to remove fear and scarcity from eating.
That’s the foundation of my program, A Course in Normal Eating.

You’ll learn how to move away from:
• food obsession
• binge-restrict cycles
• fear of weight gain
• constant guilt around eating

…towards a calmer, more supportive way of eating that actually feels sustainable.

No foods are off limits.
But when food becomes emotionally neutral again, your body naturally becomes better at self-regulating.

You can enjoy food, nourish yourself, and move on with your day without the constant mental noise.

Use the link in my comments to learn more about A Course in Normal Eating.

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Five Dock, NSW
2046

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