Functional Medicine Tests - Elizabeth Pattalis Online Nutritionist

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Women’s hormones aren’t just about periods, th

Women’s hormones aren’t just about periods, they influence mood, energy, sleep, and stress resilience at every stage of life.

- Cortisol spikes during chronic stress, leaving you anxious and drained.
- Estrogen and progesterone fluctuations, whether during PMS, perimenopause, or PCOS, can amplify worry, irritability, and overwhelm.
- Thyroid and adrenal hormones quietly affect focus, motivation, and energy levels.

Burnout isn’t just in your mind, it’s biochemical.

Understanding your hormone patterns can help you manage stress, improve mood, and protect your long-term health.

Want to take control before burnout hits? Book a consultation and let’s create a stress smart, hormone balanced plan just for you.

#womenshealth #perimenopausehealth #hormonalhealth #burnout #stresseating

Mediterranean lentil salad 🫒🥗 Lentils for h

Mediterranean lentil salad 🫒🥗

Lentils for hormone and mood support.
 They provide slow-release carbohydrates to stabilise blood sugar (critical for cortisol balance), plant protein for neurotransmitter production, and fibre to support estrogen clearance via the gut.
 That same fibre feeds beneficial bacteria, influencing mood via the gut–brain axis.

What’s in it: • Lentils • Cherry tomatoes • Capsicum • Cucumber • Pickled red onion • Kalamata olives • Feta

Dressing: 2 tbsp extra virgin olive oil 1 tbsp red wine vinegar ½ tbsp yellow mustard Dried oregano, salt & pepper

I marinated the lentils in the dressing first while prepping everything else — better flavour, better digestion.

Meals like this support weight management, hormonal balance, and mood by working with your physiology, not against it.

If you want personalised support for weight management, hormone health, or mood - book an appointment via the link in bio.

#lentilsalad #lentils #vegetarian #sydneynutritionist #saladrecipes

Avoiding a decision feels easier in the moment but

Avoiding a decision feels easier in the moment but it’s rarely neutral.

When nutrition is left in the “I’ll sort it out later” basket, it sits in the background. It weighs on you. It drains energy. And it quietly delays progress you could already be making.

Most people don’t hesitate to outsource things they could do themselves. You can wash your own car. You can do your own manicure. But you pay because the result is better and it frees your time and mental space.

Health is no different.
 Except the return on investment is far greater.
Better energy. Improved digestion and mood. Clearer thinking. Prevention instead of repair.

Trying to do it all alone often keeps people stuck in the same place for years, not because they lack discipline, but because they lack structure and guidance.

Nutrition is foundational. When it’s supported properly, everything else becomes easier.

If this has been sitting in the back of your mind, consider this your nudge. It may be time for a nutrition check-up.

Appointments are open.

Dinner in 15 minutes? Yes, please. Butter beans,

Dinner in 15 minutes? Yes, please.

Butter beans, asparagus and braised leeks | Save 👇.

Some meals are just must haves in your recipe box. On days when you have zero energy to cook, this one’s done in 15 minutes with minimal effort and minimal mess.

1 leek
2 tbsp extra virgin olive oil
1 bunch asparagus, cut into 3-4 cm pieces
1 cup vegetable stock
1 lemon juiced
2 tbsp fresh oregano, chopped
1 can butter beans, drained
1 tbsp butter, optional
sea salt and pepper

+ Trim the leek (green leaves + roots) and halve lengthwise.
+ Heat oil in a pan over medium-high heat. Sear leek halves until golden. Set aside.
+ In the same pan, sear asparagus. Add stock + half the lemon juice.
+ Return leeks, add oregano, butter (if using), butter beans, and a generous pinch of black pepper. Cover, simmer 10 min.
+ Remove lid, simmer 2 more minutes. Turn off heat.
+ Remove the leeks and chop into pieces of about 2-3 cm.
+ Add the remaining lemon juice. Season to taste.
+ Serve as is, over rice, or with sourdough

Simple. Quick. Delicious. Weekday cooking can’t get much easier.

#veganrecipes #sydneynutritionist #butterbeans #legumes #healthymealideas

Think about someone you love. A child. A partner

Think about someone you love. A child. A partner. A close friend.
You plan ahead for them. You organise meals. You make sure they get to their activities. You speak to them with patience when they make a mistake.
This isn’t accidental, it’s care.
Now look at how you treat yourself.
Skipped meals. Reactive eating. Harsh self talk when you’re tired or overwhelmed. Your own health pushed to “later”.
Good nutrition isn’t just about food. It’s about consistency, compassion, and having systems that support you - the same way you do for others.
If you wouldn’t expect someone you love to run on empty, why are you?
This year might be the year to extend that same level of care to yourself. 
💫 If you need support doing that in a practical, sustainable way, consultations are open. Send me a Dm or book online via the bio.

#sydneynutritionist #selfcare #womenshealth #innerwestmums #innerwestsydney

Simple food that supports your gut, your mood, and

Simple food that supports your gut, your mood, and your energy 👇.

Leeks are prebiotics, fibres that feed beneficial gut bacteria. Those bacteria influence digestion, mood, energy, and stress response.

You don’t need complicated meals.
Stressing about perfection does more harm than good. onsistent, balanced food supports your gut far more.

🍃 Leeks & Baby Spinach Bowl | Serves 2

Ingredients • 1 large leek, sliced (white part for cooking, dark green saved for dressing) • 200g baby spinach, roughly chopped • 3 cloves garlic, finely chopped • Handful green olives, sliced • 2 tbsp red wine vinegar • 4 tbsp extra virgin olive oil • 1/4 cup parsley, chopped • 2 cups cooked rice • 1 jar mackerel (or protein of choice)

Method
1. Heat 1 tbsp olive oil on medium-low. Add leeks (white part) + garlic. Cook gently 7–8 mins until soft (add a splash of water if needed).
2. Add spinach and cook until just wilted.
3. Mix remaining oil, vinegar, olives, parsley, dark green leek tops, salt + pepper.
4. Toss dressing through leeks + spinach.
5. Serve over rice with mackerel. Finish with lemon if you like.

Save this for a simple, gut-supportive meal you’ll actually make.

#leeks #weeknightcooking #mackerel #vegetarianrecipe #sydneynutritionist

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