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.

20/10/2026

I remember when I was working as a PT. Early mornings. Before the city fully woke up.

I’d be outside as the sun rose over the skyline. The light would slowly spill across the buildings. Everything quiet. Everything still.

In those moments, whatever I had been worrying about didn’t disappear, but it shrank. You realise your problems aren’t as big as they feel at 2am.

You realise you’re okay.

That’s awe.
It recalibrates perspective.

Research suggests awe can expand our perception of time and shift our attention away from ourselves and our worries. Experiences of awe have also been linked to greater wellbeing and reduced rumination.

When you experience something vast or beautiful, it can give you a break from the constant mental noise and create space to see things differently.

For those navigating stress, hormonal shifts, metabolic challenges, this matters. Chronic pressure keeps physiology tight. Awe creates space. And regulation lives in that space.

You don’t need a dramatic experience.
Step outside. Look up. Watch the light change.
Let yourself feel small for a moment.
It might be exactly what your body needs.

12/10/2026

Food of recent.

Fava bean & tomato rice bowl
Tuna & rice salad
Banana nice cream
Risoni tuna salad
Fish wraps
Black bean taco bowl
Homemade pizzas

I share these posts partly as my own food diary, but also to show what food looks like in real life as a nutritionist and mum. I’m not trying to be perfect. I’m keeping it realistic, enjoyable and manageable.

Everything here was delicious enough to get the tick of approval from my 5-year-old, too!

The homemade pizzas were a favourite. He loved making his own dough and choosing his toppings. Getting kids involved in preparing food is such a great way to build a positive relationship with food from a young age.

And if that relationship has become complicated over the years, it’s never too late to work on it.

Fava bean & tomato mixture
Heat oil in a pan, add chopped onion and a pinch of salt, and cook for 5–7 minutes. Add garlic, cumin and paprika, then stir through chopped tomatoes. Cook for another 5–7 minutes until you have a thick sauce. Add the fava beans and ¼ cup water, then simmer for a further 5 minutes.
Serve over rice and enjoy!

You don't need perfect meals, a strict plan or to second-guess everything you eat. It's about finding a way of eating that supports your health and works for your actual life.

If you're feeling overwhelmed by food, worrying about your weight or constantly questioning whether you're doing it right, I can help you get back to basics and find a more balanced, sustainable approach.

✨ Nutrition consultations are available Australia wide.
DM me or visit elizabethpattalis.com to book.

07/10/2026

Health isn’t just about what you eat or how often you exercise.

It’s also about how you sleep, the habits you have, the environment you live in, the people you surround yourself with and how you respond to stress and the circumstances life brings.

Because you can have a “perfect” diet and still not feel well if you’re exhausted, constantly stressed, disconnected from yourself or living in a way that doesn’t support you.

Health is physical, emotional and mental.
And these things don’t exist in isolation. They influence each other.

This is why, as a nutritionist, I don’t just tell you what to eat.

I help you look at the bigger picture and find more balance across the things that actually influence your health.

If you’re feeling like your health needs more than another diet or meal plan, book a consultation and let’s look at the bigger picture together.

17/09/2026

Sleep is strongly connected to your circadian rhythm, light exposure, nervous system, blood sugar and daily habits, so I’d start there to improve sleep.

- Sunrise / morning sunlight. Getting outside in natural light soon after waking helps set your body clock and gives your brain a strong signal that it’s daytime. Sunrise light is ideal when you can get it.

- Keep your wake and bed times consistent. Your body likes rhythm. Going to bed and waking at roughly the same time each day helps reinforce your sleep-wake cycle.

- No caffeine after midday. Caffeine has a half-life of around 5-6 hours, meaning a significant amount can still be in your system many hours after drinking it.

- Dim the lights at night. Bright light in the evening can interfere with the signals that tell your body it’s time to wind down. Think softer, warmer and dimmer as the evening progresses.

- Skip alcohol. Alcohol may make you feel sleepy initially, but it can interfere with sleep quality and contribute to more disrupted sleep during the night.

- Include carbohydrates with dinner. A balanced evening meal containing carbohydrates can support serotonin and may help with relaxation and sleep.

- Magnesium glycinate. Magnesium is involved in nervous system regulation and muscle relaxation. Magnesium glycinate is one form I commonly consider as part of an evening routine.

And I’d also look at the bigger picture like stress levels, exercise, food intake, blood sugar regulation, hormones, medications, sleep environment and what’s actually waking you up.

Because poor sleep isn't always a sleep problem.
Sometimes it's the body telling you something needs attention.

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.

Address

Five Dock, NSW
2046

Website

http://www.elizabethpattalis.com/

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