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.

09/09/2026

Meals I’ve eaten recently as a nutritionist.

No meal is perfect.

Most of my meals follow a pretty simple formula:
Something I enjoy.
Easy enough to actually make.
Leaves me feeling good.
Some protein.
Some carbohydrates.
Some healthy fats.

Sometimes that’s a big bowl of minestrone.
Sometimes it’s salmon, slaw and potato chips.
Sometimes it’s muesli, yoghurt and fruit.

There’s no “perfect” way to eat and I’m not trying to make every meal perfectly balanced.

I’m looking at what I eat across the day and across the week, while leaving plenty of room for enjoyment, convenience and real life.

A healthy diet should fit into your life, not make your life revolve around food.

What have you been eating lately?

03/09/2026

The private hell of a relationship with food that starts to weigh on everything.
If this is you, I want you to know something.

Food struggle and weight unhappiness can feel like a private hell.
It’s your secret. And it’s shame fuelled.

You eat at night. You eat more than you intended. You’d be embarrassed if anyone really knew what you were eating.

And underneath it all is often something much heavier than food.
The feeling that you can’t control your weight.
That you can’t “eat properly.”
That your weight keeps fluctuating.
That you’ve somehow damaged your metabolism.

But let me tell you something:
You are not the only one.
I’ve worked with hundreds of women who feel exactly like this.
And I don’t start with restriction.
I start by nourishing your body.

Because whether you’re taking weight-loss medication or not, your body still needs adequate nutrition, protein, fibre, micronutrients and energy to function well.

Your body needs to feel safe. You need to rebuild trust. And you need to move away from the constant cycle of restriction, overeating and guilt.

And an appointment with me isn’t simply about food.
We look at the bigger picture.
Your sleep.
Your stress.
Your movement.
Your hormones.
Your lifestyle.
And the things that may be making it harder for your body to feel balanced.

Because nutrition doesn’t exist in isolation from the rest of your life.
When your body isn’t adequately nourished, or when you’re living under chronic stress and constantly fighting yourself around food - it can affect your energy, mood, concentration, relationships and your ability to feel fully present in your life.

I’m here to help.
Appointments available, send me a DM or go to my website.

26/08/2026

The ULTIMATE Health Reset Program

A simple meal is often the best kind - nourishing, light and comforting.

This simple bowl of rapini and cannellini beans is a perfect example. Rapa brings a delicious bitter flavour, along with fibre and a range of nutrients, while cannellini beans add plant-based protein and even more fibre.

A reset doesn't mean restriction, juice cleanses or eating bland food.

It's about getting back to simple, nourishing, delicious food that supports your gut, digestion, energy and healthy inflammatory balance.

More plants
More fibre
Quality protein
Less highly processed food
Sustainable habits that you can actually maintain

And with spring just around the corner, it's the perfect time to give your health a reset and establish some better foundations for the months ahead.

I've also written a new blog post on how to support your body's natural detoxification pathways - including the role of bitter foods, fibre, gut health and inflammation. Link in the comments.

Ready for your reset?
Join me for 6 weeks of nourishing food, practical guidance and sustainable habits. Link below.

https://elizabethpattalis.com/healthy-detox-program/

19/08/2026

A spare 10 minutes? Scroll.
Driving somewhere? Podcast.
Feeling uncomfortable? Eat.
Nothing to do? Find something.

We’re constantly consuming - information, entertainment, food, noise, stimulation.

And then we wonder why we feel exhausted, wired and unable to switch off.

Our bodies operate within natural rhythms, including a circadian rhythm that follows roughly a 24-hour cycle. But modern life asks us to keep going within a rigid 7-day work cycle, often building stress and stimulation all week and then expecting two days to somehow make up for it.

And even those two days are often packed with things we feel we should be doing.

Maybe we need to stop treating rest as another task to tick off.
Maybe we need more empty space.
Time without a screen.
Time without something playing in the background.
Time without consuming.
Time without being productive.
It’s okay to do nothing.
It’s okay to be bored.
It’s okay not to fill every moment.

Your health isn’t just about what you eat or how much you exercise. It’s also about the state your body and nervous system are living in.

What would happen if you stopped trying to fill every bit of space?

12/08/2026

Creamy cauliflower soup, without the cream.

Simple, nourishing and made with just a handful of ingredients.

Cauliflower is a wonderful source of fibre, helping to support both gut health and fullness. Leek, onion and garlic provide prebiotics – the food that feeds our beneficial gut bacteria.

You'll need:
1 cauliflower, roasted
1 leek
1 onion
1 garlic clove
4 cups vegetable stock
Extra virgin olive oil

Sauté the leek, onion and garlic in EVOO. Add the roasted cauliflower and stock, bring to the boil and simmer for 10–15 minutes. Blend until smooth and creamy.

Healthy eating doesn't have to mean elaborate recipes or expensive ingredients. Often, it's the simple meals we come back to again and again that nourish us best.

Save this recipe for later, and if you'd like support creating simple, sustainable eating habits, I'd love to help. Book a consultation via the website or send me a DM.

03/08/2026

When food avoidance is driven by fear, guilt, or anxiety, the nervous system reads it as threat , not discipline.

That stress response can shape appetite regulation, cravings, and longer-term metabolic patterns.

Choosing not to eat something because it doesn’t support your body is a regulated decision. Same behaviour on the surface, very different internal physiology.

This is where many people get stuck: trying to “eat better” or “diet”, while remaining in a chronically stressed relationship with food.

If you’re working on stabilising weight, energy, or emotional eating patterns, nervous system state matters just as much as food choice.

Consultations are available for personalised support, or you can explore my binge eating program, A Course In Normal Eating, for a structured approach to rebuilding a calmer, more stable relationship with food. Info on my website, see the comments, or send me a DM.

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.

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:�
🔸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.

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?

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.

Address

Five Dock, NSW
2046

Website

http://www.elizabethpattalis.com/

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