Contact - Elizabeth Pattalis Online Nutritionist

info@elizabethpattalis.com
Online Via Zoom Australia Wide

nutrition.with.liz

We let fear dictate our choices—fear of calories

We let fear dictate our choices—fear of calories, fear of gaining weight, or fear of not being “good enough.” But what if we chose love instead? 💖

When fear takes over, it keeps you stuck in a cycle of food obsession and constant dieting. Fear of “bad” foods or eating too much leads to restriction, which only makes you crave those foods even more. It’s a never-ending cycle that leaves you feeling guilty, and disconnected from your body. 😞

But when you choose love over fear, everything changes. Loving your body means nourishing it with food that makes you feel energised, strong, and healthy.

By nourishing your body from the inside, you can transform the outside too—feeling more confident, balanced, and at peace with your choices. 💚

When you focus on love and nourishment, you’ll find your body’s natural weight, the one that feels good and sustainable, without the constant struggle.

Ready to shift your mindset and find a balanced approach to eating?

🌱✨ As a nutritionist, I can help you nourish your body, manage cravings, and discover sustainable weight loss without the fear and restriction.

Let’s work together to create a personalised plan that supports your goals. 💚

DM me to book a 1:1 consultation. 💪

#FoodFreedom #LoveOverFear #HealthyMindset #BodyLove #NutritionJourney #SelfCare #Wellness #MindfulEating #NourishToFlourish #FindYourNaturalWeight

Some recent meals I’ve been into lately 🍴 Not

Some recent meals I’ve been into lately 🍴 Nothing fancy — just simple, tasty food that works for meal prep or easy lunches.

▶️ Quinoa & Tuna Salad — quinoa, tuna, cherry tomatoes, cucumber, green olives, pickled red onion & rocket. Dressed with balsamic vinegar + extra virgin olive oil. Light but filling — perfect for a packed lunch.

▶️ Braised Greens & Beans — recipe’s on my feed! A quick, cozy veggie dish I keep coming back to.

▶️ Nicoise Salad — another go-to for lunch boxes or meal prep. Recipe is also on my feed.

▶️ Homemade Bagels — Just 2 ingredients for the dough:
* 1 cup self-raising flour
* 1 cup Greek yogurt
* Pinch of salt
Mix flour, yogurt & salt in a bowl with a fork, then knead by hand for about a minute until smooth. Divide into 4 balls, roll into sausage shapes, and form bagels. Brush with egg wash, top with sesame seeds (optional), and bake at 190°C for 20-25 min until golden.

▶️ Cannellini Bean Dip — Blend together:
* 1 ½ cups cannellini beans
* 2 tbsp olive oil
* 2 tbsp lemon juice
* 1 garlic clove
* Salt & pepper
* 2 tbsp water
* Fresh herbs (parsley or rosemary)
Serve with crackers, veggies or part of a little tasting plate like this one.

What’s been on your plate lately? Always keen for new ideas!

#mealprepideas #easyrecipes #simplemeals #homemadefood #quickrecipes #healthyish #sydneynutritionist #lunchideas #mealprep #everydaymeals #homecooking

Everyone wants results. More energy. Better diges

Everyone wants results.

More energy. Better digestion. Leaner body. Clearer skin.

But results don’t show up just because we wrote a goal on paper.

They show up when our daily actions align with what we say we want.

→ Are my meals supporting my goals? → Am I eating enough protein? → Am I staying hydrated? → Am I consistent — or just motivated here and there?

The gap between expectation and reality?
 That’s built (or broken) in the small, repeatable choices we make every day.

Audit your habits. Adjust accordingly. Results will follow.

This is exactly what I help my clients with — not just handing them a plan, but teaching them why their body is responding the way it is.

We look at the full picture — nutrition, habits, stress, digestion — and build a strategy that works for them, not against them.

If you’re ready for a personalised strategy that gets to the root of your challenges — and habits that actually align with your goals — send me a message.

#goalsetting #healthgoals #sydneynutritionist

He picked the blue ice cream! 🍦 And that’s pe

He picked the blue ice cream! 🍦 And that’s perfectly fine. There’s always time to nourish our bodies with wholesome foods.

Food isn’t just fuel—it’s about joy, connection, and making sweet memories.

When we think in black and white terms (good vs. bad), it creates unnecessary stress and takes away from the pleasure of eating. Life’s too short for food guilt.

Aim to eat well most of the time (80-90%), and indulge when you’re in the mood for something sweet. 🍫

When you do indulge, remember—eat what you love, don’t just eat it because it’s there. Be intentional. it’s all about portion size! Enjoy the treat, but in a way that still feels balanced.

If you’re struggling with food anxiety or feeling overwhelmed by dieting, I can help you create a sustainable plan that works for your lifestyle.

Book a nutrition consultation with me today, and let’s work together to cultivate a healthier relationship with food.

#balancedeating #sydneynutritionist #intuitiveeating #mindfuleating

A good diet plan, will consider you as a whole per

A good diet plan, will consider you as a whole person. The prescription will not solely be about what you should or shouldn’t eat. A good nutritionist understands this.

Many clients come to me with emotional eating or binge eating challenges. You, like them, may feel defeated after trying every diet out there.

I have learnt personally and through helping hundreds of people that at the core of the problem, is a lack of connection, feelings of loneliness, a need to distract from uncomfortable feelings, or a way to manage a dysregulated nervous system.

When you have been here too long, it can deepen into automatic behaviour that you feel hopeless to overcome.

👊 If you can’t break the cycle and stop overeating, I am here to help. Let’s work together to achieve lasting freedom. You don’t have to feel ashamed or alone in this. If you’re ready, let’s chat.

💛 HOW CAN I SUPPORT YOU?

1:1 Consultations - get tailored-made custom health protocol to address your health concerns. Pathology testing may be recommended.

A Course in Normal Eating - This program is designed to help you in taking charge of your relationship with food, becoming more attuned to your body’s needs, and achieving balance without relying on diets. It aims to guide you in becoming an intuitive eater from binge eater. Click the link on my bio.

#emotionaleating #overeating #weightloss #bingeeatingrecovery

Chocolate Protein Chia Pudding - Delicious! This

Chocolate Protein Chia Pudding - Delicious!

This pudding is not only yummy but it’s also a healthy choice. It’s rich in fibre, healthy fats, and protein, making it a satisfying and nutritious dessert option when sweet cravings hit.

2 tbsp chia seeds
2 tbsp hemp seeds
1 tbsp cacao powder
1 tbsp vanilla @tropeaka protein powder
1/2 cup soy milk
1/2 small banana

Add all ingredients to a blender and mix well. Pour into a small bowl and refrigerate for a few hours or overnight. Serve as is, or top with grated dark chocolate and/or fresh berries.

Enjoy!

For more easy and healthy recipes follow @nutrition.with.liz lor book in for a 1:1 consultation.

#tropeaka #chiapudding #sydneynutritionist

Load More Follow on Instagram