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Elizabeth Pattalis Nutritionist

Personal Trainer - Pilates Mat & Reformer - Whole Life

The Body’s Natural Cycle – The Moon & Menstrual Cycle

August 20, 2019 By elizp Leave a Comment

menstrual cycle lunar phases
 
A women’s menstrual cycle is about the same length as a lunar cycle, around 28 – 29 days. In being in sync with the moon, the light of the full moon triggers ovulation and women would bleed at a new moon.
 
However in the western world today, we have somewhat lost our connection as women to both nature and the moon. We live in a man’s world.
 
Traditionally in many cultures, the moon holds sacred significance to the goddess and the female. Going back into time people lived in the open, amongst the trees, the stars, and the ocean. Today’s culture has become detached from this natural way of living, it has become very much artificial and at a cost to our health.

 

Menstrual Cycle

A woman’s cycle can be thoughts of as two phases:
  • The follicular phase – day 1 (first day of bleeding) to day 14 (ovulation).
  • The luteal phase – day 15 to day 28 (until next bleed).
If we track a woman’s mood, it can be further broken down, into four phases. If we work with these four phases, we can move with the cycles of the moon.
 

Moving With The Moon Phases

  • Phase 1 – dark moon or no moon – menstrual phase:
    • With no moon and the shedding of the uterus, ie, the bleeding, energy is low. It is natural to want to retreat and stay indoors. It represents winter. The body wants more sleep at this time.
    • This is the time to reflect, to go within. Reflect on the last month and let go of what isn’t serving you.
    • It is about physically cleansing, bleeding, and purging emotionally.
    • To honor this time, spend time alone, don’t plan any events to fall at this time, rest. You may ask your partner to take care of some of the chores, and de-load your workload at this time.
  • Phase 2 – waxing moon – pre-ovulation phase:
    • This is after menstruation has finished and is the lead up to ovulation, spring.  Energy is building up as hormones are rising.
    • The focus now is outward, you are driven, productive and focused.
    • This time is a good period to get onto any challenging work, the ‘big tasks’.
    • With exercise, you may want to go a bit harder, aim for the personal bests at this time.
  • Phase 3 – full moon – ovulation:
    • This is when a woman is fertile. With the full moon, it is summer, energy is high, and it is bright.
    • Energy is still outward but there are more nurturing elements. The time to do any big cleans may be now.
    • This time is about connecting to others, developing relationships and nurturing current relationships. It’s a great time to make a date, or treat yourself to something indulgent like a massage.
  • Phase 4 – waning moon – premenstrual phase:
    • This is when physical and emotional energy starts to decline, the autumn. Energy starts to shift inwards again as the moonlight becomes dark and empty.
    • Creativity can be higher as well as intuition. Perhaps if you have been sitting on the fence on something, now is the time to tune into what you need to do.
    • This is the time for less logical work and more creativity. It’s a time for self-care, to relax, let emotions calm, read a book and have a long bath.
    • With exercise, you may want to opt for gentle yoga practices and leave the high-intensity training to the led up to ovulation.
If you start to become aware of the phases, you can work with it rather than against it. There are positives to every phase.
 
Being in sync with nature is healing to both the body and mind. It is hard today as we do live in a world where a woman is on the go every day. Life seems to support a man in many ways. But it isn’t to say it isn’t possible to make it work for you. Tell your partner what the phases are so then he won’t go planning his boys night on day 1 and expect you to prepare the food. If you have a personal trainer, tell them too, they can plan your harder sessions at ovulation and de-load you at menstruation or the lead-up. If you are doing a diet where you need to take a break, to break a plateau, then have that break at phase 4 when willpower is lowest.
 
If you are having difficulties with a regular cycle and not sure where to start, you may find this article useful on seed cycling. It can help restore a cycle. Alternatively please get in touch for a consultation. 
 
Trust the body’s wisdom. It knows everything you need to know.

 

Filed Under: Body Kindness, Digestion, Exercise & Fitness, Fat Loss, Food & Nutrients, Gratitude & Inspiration, Hormonal Health, Mental Health, Relationships

The Law of Detachment

February 2, 2015 By elizp Leave a Comment

 

This law is the 6th spiritual law of success and one of my favorites.

Deepak Chopra, describes the Law of Detachment as teaching us that “in order to acquire anything in the physical universe, you have to relinquish your attachment to it. You don’t give up the intention, and you don’t give up the desire. You give up your attachment to the result. Anything you want can be acquired through detachment because detachment is based on the unquestioning belief in the power of your true Self.”

The more we want something, the more we become attached to the idea of having it. Attachment is based on fear and insecurity, lacking faith. We doubt natures intelligence.

If you chase security, you will never get it. There are no certainties in life.

We can be detached when we can let go of the idea of how things should be. Freedom lies in being okay with uncertainty. Don’t force solutions onto problems.

By not being attached to a result you allow opportunities to present themselves.

Every problem is a seed of opportunity for some greater benefit.

There are so many possibilities out there. But you need to detach yourself to be able to allow those opportunities to open up.

Filed Under: Gratitude & Inspiration, Relationships

The Meaning Of Colours

December 3, 2014 By elizp Leave a Comment

 

What’s your favourite colour? Well, colours can tell you a bit about your character traits and physical, mental and emotional states.

Here we have the most popular colours:

Colours have a vibration and by surrounding yourself with certain colours you can infuse certain characteristics into yourself.  You’ve probably noticed colours can change mood, some can excite and some can be depressing.

I’ll explain some of the colours in the upcoming week. But I’ll start with red since that is probably what I would choose if someone asked me my colour (or maybe pink). I tend to use red on my nails rather than wearing red clothes.  If you had too many red qualities, you would then perhaps avoid red all together.

RED

Red people tend to be action people, passionate and motivated. They are often aggressive and impulsive. They have an ambitious nature. Red people are rather restless.

Surrounding yourself with red increases your energy and can help with circulation and blood problems.

Have a dose of red energy by eating strawberries, tomatoes or red apple.

 

BLUE

Blue is the colour for communication.

Blue people tend to have the ability to read people. They are a good judge of character. They are honest, straight forward and have strong morals.

They are great communicators in speaking and writing. Blue people are prone to feeling depressed and sad.

Surrounding yourself with blue can create calmness and is self soothing. Wear blue if you need help getting your message across or are making a speech.

Get your dose of blue with blueberries.

 

PINK

Pink is the colour of love. Females that prefer pink tend to be more maternal. It represents kindness and generosity. Pink people often require affection to feel safe and loved.

Pink helps release worry, irritation and anger.

Using pink helps attract love. Or use it if you need distressing.

Add pink to your life with clothes and flowers.

 

YELLOW

Yellow is the colour of happiness and optimism. Yellow people are positive and love life. They have lots of ideas, are intelligent and are fun. If you need to stimulate ideas, surround yourself with yellow. Too much yellow can bring anxiety and hyperactivity. Infuse yellow with sunlight, clothes, flowers and yellow foods like bananas.

 

GREEN

Green is the colour of harmony and balance.  It symbolizes renewal. Greens are sociable and like peace. Choosing green as your favorite colour can mean the person needs to grow as a person and stretch themselves. If you need luck, calmness or de stressing wear something green. Infuse green into your life by spending more time in nature.

 

BLACK

Black people have a need for power and control to protect their own emotional insecurities. Black can be used to absorb negativity, depression, grief and bringing things to an end.

Black is best worn with another colour to not infuse the negative aspects of black. Eg wearing a black suit is seen as powerful but also can be seen as intimidating or unapproachable. Similar for a female wearing a classic sexy black dress, she may appear standoffish.

People are drawn to black when difficult transitions are happening in one’s life. It can be used to hide insecurities and feelings.

To infuse black into your life, go outside at night in the new moon phase. Feel the protection and defusion of negativity.

 

WHITE

White is the colour of purity, innocence and naivity.it also represents peace and hope.  White people tend to desire simplicity. They are truthful and honest.

White is very purifying and can help with clear thinking and clarity.

Wearing white is particular helpful if you are wanting to make a fresh start or needing to declutter your life.

Infuse white with white furniture, flowers and clothes.

Filed Under: Gratitude & Inspiration, Mental Health, Relationships

The Universal Laws

December 3, 2014 By elizp Leave a Comment

We live in a universe governed by the universal laws.

These Universal Laws are based on the understanding that everything in the universe is based on energy including us. Our every thought, feeling, word and action is also a form on energy. Energy moves in a circle, so what goes around comes around.

To live in harmony in the universe and get what we want in life, we need to understand the laws.

Below are 12 important universal laws.

Law 1 – The Law of Divine Oneness

We are all connected. Every thought, word, action will affect another person in some way, whether this is happening directly or indirectly..

We are all part of the source of energy. When one suffers, we all suffer. When one grows, we all grow.

That is why when you feel anger, jealousy, frustration, hatred for another you are only hurting yourself. When you feel love, patience, kindness, friendship, empathy for someone, you are giving to yourself.

Law 2 – The Law of Vibration

Everything single thing in our universe moves, vibrates and travels in circular motions. These very same principles of vibration apply in our physical world through our thoughts, feelings and desires.

Everything has its own vibrational frequency from sounds, to food and our thoughts.  A negative thought process will produce a negative vibration, whereas a positive thought process will produce a positive vibration.

Your vibration will attract like vibrations to you. Like attracts like.

Law 3 – The Law of Action

In order to make something happen, you have to take action.  Knowledge alone is not power. Add knowledge with positive action and it can create a powerful force.

Success doesn’t just happen, but it will happen when you put your effort and being persistence.

Law 4 – The Law of Correspondence

The outer world corresponds to your inner world. Your experience in life is merely a reflection of your mindset. If you focus on all the bad stuff in your mind, you will just create more unhappiness and bad.

Create the world you want inside and allow it to come in the outer world. You reap what you sow. A positive mind will help you perform better in all areas of life.

Law 5 – The Law of Cause and Affect

Everything happen for a reason. Nothing ever happens by chance. Every event occurs as a result of something. Our action produces result or outcome.

When we act with love and care, it comes back to us. When we act with rage and anger, that comes back to us.

Law 6 – The Law of Compensation

It is the application of the law of cause and affect. By helping others and taking positive actions, good things will come into our lives. We will be compensated for our good deeds. Give your heart and soul into everything.

You can’t give without receiving something in return.

Law 7 – The Law of Attraction

This is one of the most popular laws.  Like attracts like. Whatever you focus your attention and energy upon, you will attract more of the same, whether wanted or unwanted.

If you have conversations about all the things that are wrong, you will get more of that. Talk about things you want, your vibrations changes.

Law 8 – The Law Of Perpetual Transmutation of Energy

Everyone has the power to change conditions in their life, transform and grow. If we want to change our life it is up to us to do it.

Law 9 – The Law of Relativity

Everything is in perfect order. We are all given challenges for a reason, to learn and grow. They strengthen us.

When we look at other people’s challenges and problems worse than us, it gives us perspective, we may feel blessed.

When we look at others with a better life, we feel envious.

Nothing is good or bad until it relates to us.

Law 10 – The Law of Polarity

Everything has an opposite.

Consider magnets, one is negative and one is positive. If you connect two same magnets they won’t connect. But two different magnets will create a strong force. Men and women are different and that creates a strong attraction. While in both cases they are different, they are also working together.

With good comes bad, with light comes dark, with black comes white. Where there is potential to lose, there also is potential to win.

Law 11 – The Law of Rhythm

Everything moves and vibrates to rhythm eg tides, seasons, cycles and stages in life.

Law 12 – The Law of Gender

Everything in nature has feminine and masculine principles and energy, yin and yang. We must find a balance between the two.

Filed Under: Gratitude & Inspiration, Mental Health, Relationships

A Wise Mind Accepts

November 18, 2014 By elizp Leave a Comment

 

A few years ago I was given a mindfulness handout. To this day I still have that hand on the wall beside my desk. I find it to be helpful and thought it may help others when interacting with others or acting on impulse. It is a common tool used by therapist so you may have heard of it before. My interpretation is just that, I’m not a psychologist.

I tend to be impulsive and react rather than stop and think about my actions. Using the handout it stops me being on autopilot, acting mindlessly or just being driven by emotion. I can pause for a moment and quickly evaluate which place my mind is at, then act accordingly. It’s about learning to be in the present moment with our thoughts and actions.

In my interpretation, we have three states of minds: Wise, Reasonable and Emotional Mind.

 1.  Reasonable: we think rationally, logical, computational like, little feelings associated. You may use this mind when doing accounting, or drawing a map.

2.  Emotional: we think emotionally, with feeling, often in this state reaching for dysfunctional behaviors.

3.  Wise: this is where you want to be with mindfulness. In between reasonable and emotional, thinking rationally but while still taking into account our feelings and desires. We also take into account others and are empathetic. Wise mind also accepts.

How I would use it?

If I’m feeling a strong desire to do something impulsive or something that I know may possibly have bad consequences,  I’ll stop and ask myself which mind am I in? More than often I will be in emotional mind, so I then leave the decision, and come back to it later.

Then later, coming back to it, maybe an hour later, maybe the next day, I would see it was a dysfunctional behavior and no longer having a desire for it. On the chance I’m in wise mind, I would go ahead with the decision if it is going to improve a situation. It is important to remember wise mind does accept. In acceptance you experience the situation as it, and don’t try make it how you want it. You are not imposing your will.

Something to think about when you’re making decisions or taking action.

Filed Under: Body Kindness, Gratitude & Inspiration, Mental Health, Relationships

The Grass Is Always Greener On the Other Side – Or Is It?

October 30, 2014 By elizp Leave a Comment

 

We constantly doubt ourselves.

At a restaurant we may order the steak and your friend may order the chicken.  The chicken now sounds better and you wonder if you should change your order.

You’re in a relationship but your single friends look like they are having more fun. You now wish you were single.

Your friend is on the new fad diet and is losing weight. So you want to try it too.

It seems people don’t want to miss out on something better. We constantly doubt ourselves and question everything. When in reality, everything has its positive and negatives, nothing is going to be perfect.

While it does seem the grass is always greener, sometimes you get there and realise you made a mistake.

Maybe it’s best to focus on the now and try watering the grass that you have, nurture what you have and be grateful. Change your attitude. There are many people wishing they had what you had too.  While you may compare yourself to people who appear ‘happy’ maybe compare yourself to others who don’t have it as good.

You may just find out if you stop doubting, that the best thing that ever happened to you is in front of you now. Don’t let it pass you by or you will miss out.

Filed Under: Gratitude & Inspiration, Mental Health, Relationships

The Anguish of Our Attachments

August 13, 2014 By elizp Leave a Comment

 

Now I’ve been called on more than one occasion by different people that I get emotionally attached easily. Something I have pondered and thought about for some time. Generally it is said in a negative connotation, is it? Isn’t it just that emotionally attached people show their feelings more and what is wrong with that?

Emotional attachment can be applied to more things that just people and relationships. Recently in making a big decision myself in regards to leaving a work situation, I did need to ask myself, if I stayed was it purely emotional attachment? What did my logically rational mind think? And there are many things one can be emotionally attached to, our cars, our homes and other material things.

I’ve often spoken about the emotional brain vs logic brain in previous posts. When we make decisions, sometimes we do need to take a step back and ask ourselves which brain we are in. The place we should be is in our ‘wise mind’, a combination of both.

Is it when we are no longer emotionally attached that we are really over it? Speaking to my friend recently we were talking about holiday destinations. My friend saying how his partner has been to certain places and wants them to go there together so he can create new memories. It got me thinking about my favourite places in the world, Paris in particular. Once upon a time went with a now ex, yet I wouldn’t hesitate to go back again with a new partner. It doesn’t take away from my previous time, and I am not emotionally attached to that ex therefore wouldn’t be comparing nor reminiscing. I have frequented our ‘fav’ places many of times with others and haven’t thought twice about it.

Another example comes to mind when a few months back I found myself laying in bed in a hotel room in Melbourne. I’m lying in bed, unable to sleep. Then all of a sudden I had these flashing images run through me. It almost startled me. I had been in this bed before, I knew it, I had slept in this room many of years ago.  I lay there feeling a bit odd. Was it disrespectful to be now with someone else in that same hotel? I hadn’t booked the room and hadn’t realized until that point. So what did it matter?

Upon getting back to Sydney I had to check my photos, and there is was 10 years ago, same room, completely different décor but definitely the room, it had distinctive structural features. But I didn’t feel anything, I wasn’t emotionally attached to it any longer. I do find it interesting that we can be so emotionally attached to someone at one point in our lives, then somewhere along the line the loves goes and we no longer feel much or anything at all. We become strangers to people who once meant everything.

I read this quote:

The secret self knows the anguish of our attachments and assures us that letting go of what we think we must have to be happy is the same as letting go of our unhappiness.

I think that pretty much sums it up. Attachment can cause pleasure or it can cause pain. We need to know when to let go of them. Sometimes the attachment causes more hurt than it is worth.

Filed Under: Body Kindness, Gratitude & Inspiration, Relationships

Self Love and Why You Need It

August 5, 2014 By elizp Leave a Comment

 

To be beautiful means to be yourself. You don’t need to be accepted by others. You need to accept yourself – Thich Nhat Hanh

Self love is important to living well. The most powerful relationship you will ever have is the relationship with yourself. Loving yourself is an endless process, it isn’t selfish to take care of your own needs. Selfish is projecting it onto others to do it for you.

The greatest gift you can give yourself is self-love. 

When we feel good about ourselves everything improves around us. There is a flow on effect. I’m sure you’ve noticed, when you feel better about yourself everything else seems easier, work, relationships, money, your weight, it all falls into place.

No one can fulfill us or make us happy. 

You must love yourself before you love another. By accepting yourself your simple presence can make others happy. If you seek happiness from someone or something else, the happiness is short lived. Your happiness should never depend on something you may lose. Take ownerships of your needs. Other people can share happiness, but the happiness must be within us already. If it isn’t, you’re going to be seeking approval constantly and it is a bottomless pit in which you’ll never feel satisfied.

Letting go of needing to have external validation is a weight lifted off your shoulders. 

You feel free to be yourself. The only person you need approval from is yourself. It doesn’t matter if you’re thin enough, pretty enough, funny enough. If someone is judging you, then that says something about their self-worth. You are you and there is no need to compare yourself to anyone. We are meant to be different, how boring would it be if everyone was identical. We can learn from one another, but don’t go wishing to be another, cause you’ll never be. Save yourself the torment and start being you.

Be emotionally honest.

We tend to be good at distracting ourselves from our feelings. Using food, drugs and alcohol to numb away our feelings. This is damaging because we almost forget what it is we were feeling. Feelings are there to tell us we need to change something. It’s okay to feel angry, it is telling you that something needs to be addressed.

Thoughts affect feelings.

Change your thoughts, change the feeling. Don’t get caught up reliving the same thing over and over again. Sitting there upset won’t change the matter. Breathe in love, talk yourself happy with affirmations and be grateful for what you do have. There is always something to feel grateful for and always someone out there who has it worse.

Grasping and fighting for happiness pushes it further away.

When you think something should be a certain way we get caught up in a tug of war pulling and pulling but getting stuck. Be willing to surrender. You may not see the whole picture now, but you don’t know what the life plan for you is. Sometimes you have to let go of something you think you want because there is something better there for you now.

There is no rush.

Trust that everything works out. Release urgency, fear and panic. Be patient, good things do come to those that wait.

Practice self-care daily.

Nourish yourself daily through healthy activities, eating well, exercising, good quality sleep, intimacy and good social relationships. Self-love isn’t a once off thing, we have to be mindful every day to treat ourselves well.  Create yourself rituals, maybe 30 minutes of walking at lunch or journaling before breakfast each morning.

Forgive yourself.

This can be the hardest thing, but you must stop being so hard on yourself. You did the best you could with the skills and information you had available to you. There are no failures, if you learn from mistakes, there are only lessons.

You cannot enjoy happiness if you are not at peace with yourself. Working toward self-love and acceptance can take time but there is nothing more important.

Filed Under: Body Kindness, Gratitude & Inspiration, Relationships

Do you feel Not Good Enough?

June 29, 2014 By elizp Leave a Comment

 

Feeling not good enough is a fear almost everyone feels from time to time. It could be a sign of low self esteem , or maybe it is just part of being human.

To feel not good enough, we must be comparing ourselves to something. If I am feeling not good enough in a relationship it normally is because I am comparing myself to his ex girlfriends. If I feel not good enough in work it is because I am comparing myself to people in my field. It never is just an isolated thought, there is always an external comparison.

I remember a little while back I was on the phone with a successful business coach, and I said’ but why me?’. This business coach said back, ‘why me, why anyone’. It was a brief conversation but was enough for me to realize it is our own thoughts that hold us back.

There is no reason why you, me or anyone else out there can’t have want we want. But if we sit around feeling not good enough because we aren’t pretty enough, aren’t smart enough or aren’t rich enough, then all we are going to get is a lot of the same old.

Perfectionism is a self destructive and addictive belief system.

Deep down it comes from thinking if you are x or y then you will avoid being hurt, rejected, judged or prevent failure. Worrying about how others view you is exhausting and an unhappy way to think. Each time you think you are not good enough you are picking out a flaw in yourself.

Not only this, but you are putting it out to everyone what you think your price tag is.

If you think your cheap, you’re only going to attract cheap people who won’t treat you with the respect you deserve.

Set your price tag high and value yourself, in your personal and business life.

If you want to be happy, stop trying to be perfect. You never will be but no one else is either. How boring if we were all perfect anyway?

Uniqueness is beautiful. Be confident with the person you have grown to be. 

 

How to be happy

Filed Under: Gratitude & Inspiration, Mental Health, Relationships

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Elizabeth Pattalis

Elizabeth Pattalis

As a holistic nutritionist, I am passionate about making a difference in people’s lives through nutrition and natural medicine. My aim is to equip you with the knowledge and tools you need to create optimum health now and in the future. I have a keen interest in fat loss, mental health, hormonal health and genomics.

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