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.

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.

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.

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.

17/05/2026

Histamine is often associated with allergies, but it also acts as a neurotransmitter involved in the nervous system.

This is one reason high histamine can sometimes look like:
🔸 anxiety or feeling “wired”
🔸 migraines
🔸 poor sleep
🔸 flushing or skin symptoms
🔸 PMS or mood changes

Hormones play a role here too.

Estrogen can increase histamine activity, which is why some women notice symptoms worsen in early perimenopause when estrogen fluctuations become more common.

Histamine-related symptoms may also increase before a period, when hormonal shifts affect the nervous system.

Progesterone has a protective effect, helping stabilise mast cells and support histamine clearance. As progesterone declines with age, stress, or cycle dysfunction, symptoms may become more noticeable.

High histamine is not only linked to hormones. It may also be influenced by:
🔸 chronic stress
🔸 gut dysfunction
🔸 high histamine foods
🔸 food intolerances or sensitivities
🔸 environmental triggers

Diet and lifestyle can play a role in reducing overall histamine load and improving resilience.

For 1:1 consultations, send a DM or book directly from the website.

13/05/2026

When estrogen, progesterone, or testosterone are “off,” the instinct is often to look for something to fix that single hormone.
But in clinical practice, isolated hormone issues are rarely isolated in cause.

Chronic stress will disrupt the entire endocrine network.

Cortisol doesn’t act alone. It creates a cascade:
• blood glucose becomes less stable
• thyroid hormone conversion and output can downregulate
• progesterone is often suppressed
• sleep architecture deteriorates
• fat storage patterns shift

Over time, this is what people experience as “hormonal imbalance.”

Not everything requires another round of testing, supplementation, or medication changes. In many cases, the foundation is being overlooked.

Under-eating quality protein, fats, and carbohydrates is a stressor in itself. Then layer external stress on top such as workload, emotional load, poor recovery, and overstimulation. The system adapts the only way it knows how: by prioritising survival over regulation.

The question becomes:
Is this a biochemical problem that needs targeting, or a stress load problem that needs reducing?
Often it’s both, but the order matters.

Regulation starts with inputs:
quality nutrition, nervous system downregulation, movement, sleep consistency, and lifestyle structure that the body can actually adapt to.

If you’re stuck in cycles of symptoms without clarity on where to focus, that’s where structured clinical support matters.
My role is to identify the main drivers, remove the noise, and build a plan based on what will actually shift your physiology long term.

1:1 consultations available for personalised assessment and a targeted health protocol.

06/05/2026

You’re not inconsistent.
You’ve just repeated the same pattern for so long,�it feels like who you are.

Eat well → fall off → start again.

And every time you go back to being strict,�you reinforce the cycle.

Because extremes don’t create consistency.�They create rebounds.

💛 BALANCED Nutrition is about breaking that pattern, with the right structure and the right support.

This isn’t something you have to figure out on your own.

As an accredited nutritionist, I guide you through:
• building consistency without relying on willpower
• understanding your patterns and triggers
• making decisions that support your body long term

This is a results driven approach, not another diet.
You’re supported, guided, and held accountable every step of the way.

⭐️ Doors close: Today.
Program starts: Monday.

Link in the comments.

04/05/2026

If you’re dealing with symptoms that keep getting labelled as “hormonal,” it’s worth zooming out.

The liver plays a central role in hormone clearance and stress metabolism. When it’s under ongoing pressure eg from lifestyle, stress, under-fuelling, or inconsistent habits - the downstream effects often show up as fatigue, cycle changes, mood shifts, and stubborn weight patterns.

This is not about doing more extreme protocols or cutting more foods.

It’s about improving the inputs your system relies on every single day so your body can actually do what it is designed to do.

⭐️ That’s the focus inside Balanced Nutrition Coaching : building stable foundations that support hormone balance, metabolism, and long-term energy without extremes or guesswork.

Send me a DM to register or visit the link on the comments. Only one day left to register.

30/04/2026

Eating intuitively has logic behind it. In an ideal world, you would naturally respond to your body’s cues and eat in a way that feels steady, calm, and self-directed.
But most people are not operating in ideal conditions.

Modern lifestyle demands, stress load, disrupted sleep, inconsistent routines, past dieting history, and hormonal influences can all interfere with natural appetite regulation. Over time, this can make “just trust your body” feel confusing rather than empowering.

On the other hand, outsourcing your eating to apps, rigid meal plans, or external rules doesn’t solve it either. It often increases disconnection and removes internal feedback altogether.

The sustainable middle ground is this:
Foundational habits that stabilise your physiology and eating patterns, combined with flexibility that allows for enjoyment, spontaneity, and emotional needs.

This is the approach I teach inside BALANCED Nutrition Coaching. It’s not centred on control or restriction. And it’s not reliant on intuition alone.

It’s about building consistent health-promoting behaviours that eventually run on autopilot, so eating well becomes your default, not something you have to constantly think about or force.

As those patterns become your norm, your sense of identity shifts. You stop “trying to eat well” and start becoming someone who naturally does.

And from there, results tend to follow without constant effort or motivation.

Next round of BALANCED Nutrition Coaching is open. Link in the comments or send me a DM.

29/04/2026

You don’t need another diet.
You need a way of eating that actually holds when life gets busy, stressful, or unpredictable.

My next round of BALANCED Nutrition Coaching is now open.
We officially start May 11.

This is a 10-week structured program designed to support your energy, hormones, digestion, and relationship with food - so your body can come back into balance.

Inside the program:
- Your manual
- Weekly educational emails
- Weekly meal plans (first 6 weeks)
- Flexible food lists (real life eating)
- Recipe books
- Optional 1:1 consultations

This is for you if you’re ready for consistency, not extremes.
Real change that lasts.

This program runs twice a year only, and every round I have women reach out after doors close.

If you’ve been thinking about it, this is your window.
Doors close May 6 or if spots are filled.
Program starts May 11.
Join via the link in bio or DM and I will send you the details.

27/04/2026

You’re not inconsistent.
You’re trying to force discipline in a body that’s out of balance.
And that’s why it feels so hard.

I see this often, women who eat well, know what to do…
but still feel stuck in cycles of cravings, emotional eating, and low energy.
This isn’t about trying harder.

It’s about understanding what’s driving it.
When your blood sugar is unstable…
When cortisol is elevated…
When your nervous system is constantly switched on…
→ your body will push you towards quick energy, sugar, and comfort.
That’s not lack of control. That’s physiology.

Balanced Nutrition Coaching is my 10-week program designed to address this properly.

Inside, we focus on:
– simple, balanced nutrition (no extremes)
– stabilising energy and reducing cravings
– building consistency without burnout
– support and accountability so you actually follow through

This is where things start to feel easier.
More steady.
More clear.
More in control.

Doors are now open.
→ Link in comments to join
→ Limited spots available

Address

Five Dock, NSW
2046

Website

http://www.elizabethpattalis.com/

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