Nutrition Consultations - Elizabeth Pattalis Online Nutritionist

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When food avoidance is driven by fear, guilt, or a

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. Link in the bio

Just 150g of tofu provides around 22g of protein,

Just 150g of tofu provides around 22g of protein, making it an affordable way to boost your protein intake.

It’s also rich in isoflavones, which may help reduce hot flushes and support women through perimenopause and menopause.

Regular soy intake has been associated with benefits for heart and bone health too.

Today’s lunch:
🔸Creamy tofu spread (blended tofu, nutritional yeast, lemon juice, garlic powder, Italian herbs and a touch of water)
🔸Sautéed tomatoes and red onion in extra virgin olive oil with balsamic vinegar and basil
🔸Served on toasted sourdough and topped with Kalamata olives and an extra drizzle of balsamic.

💛 Need support with your hormones, energy, gut health or weight? Book a consultation via the link in my bio for personalised nutrition advice.

Think of Maslow’s hierarchy of needs. Before we

Think of Maslow’s hierarchy of needs.

Before we can thrive in areas like relationships, purpose, personal growth, our basic physiological needs need to be met.

When food intake is too low, whether through restriction or under-eating, the body receives a message that resources are limited.

It responds by shifting its focus towards survival.

This can show up as: 🔸Food preoccupation 🔸Low energy 🔸Increased stress and anxiety 🔸Difficulty concentrating 🔸Reduced capacity to cope with life’s challenges

Sometimes the next level of growth isn’t another self-help book, or fitness challenge.

Sometimes it’s making sure your body feels safe and nourished.

Because when your basic needs are met, you have more energy available for everything else that matters.

If you’re tired of dieting or constantly thinking about food, I can help.

Book a consultation and let’s create a way of eating that supports both your physical and mental wellbeing.

Lunch today is packed with prebiotic foods to help

Lunch today is packed with prebiotic foods to help feed my gut bacteria. 🌱

After my last post on antibiotics, I wanted to show you what that can actually look like on your plate.

Today’s lunch includes: 🧅 Sautéed red onion 🧄 Garlic 🫘 Butter beans 🍅 Tomatoes
Served on toasted sourdough with a pea and avocado mash.

Prebiotics are the food that feeds the beneficial bacteria in your gut. When those bacteria thrive, they produce compounds that help support your gut lining, your immune system, and even your brain.

Your gut bacteria help produce and regulate neurotransmitters involved in mood, such as serotonin and GABA. Consistently eating a diverse range of plant foods can help create a healthier gut environment that supports both your physical and mental wellbeing.

It’s one of the reasons I’m always encouraging people to eat more plants.

Would you try this lunch? 👇

Antibiotics are often necessary, but they don’t

Antibiotics are often necessary, but they don’t just target the bacteria causing the infection. They can also reduce many of the beneficial bacteria living in your gut.

It becomes important to eat foods afterwards, that can support your guts recovery.

🌱 Prebiotics feed the beneficial bacteria already living in your gut. Think garlic, onion, oats, legumes, green bananas and asparagus.

🦠 Probiotics are live beneficial bacteria found in foods like yoghurt with live cultures, kefir, sauerkraut, kimchi, miso and tempeh.

After a course of antibiotics, focus on eating a wide variety of whole plant foods, including both prebiotic and probiotic foods where possible.

If you’ve had multiple rounds of antibiotics, ongoing digestive symptoms, or simply want to improve your gut health, I’d love to help.

🤍 Book a consultation for personalised nutrition advice.

#guthealth #antibiotics #prebiotics #probiotics #sydneynutritionist

Hands up if you love bread 🙋‍♀️ It’s a

Hands up if you love bread 🙋‍♀️

It’s a regular go to for me because… I genuinely love it, and it’s easy.

Bread can absolutely fit into a healthy, balanced diet. The key is what you pair it with: add a protein source, some healthy fats, and don’t forget your vegetables for extra fibre, colour and nutrients 🥗

Here are a few of my recent sandwich creations:
🥑 Linseed bread topped with avocado and pea mash, pickled onions and pan-fried tofu.
🥙 Lebanese bread wrap with crumbed fish, Greek yoghurt and salad. I served this toasted with a side of baked potato.
🦐 Prawn roll with avocado, iceberg lettuce and tomato, plus a homemade yoghurt sauce with dill pickles, lemon juice and Dijon mustard.
🥚 Linseed bread topped with cottage cheese, salad vegetables and boiled eggs.
🍅 Linseed bread topped with cottage cheese, sautéed red onions, cherry tomatoes and butter beans.

A balanced meal can be as easy as building around foods you actually enjoy.

If meal times feel overwhelming, you’re unsure what to eat, or you need simple guidance that’s easy to follow, book a consultation and let’s create an approach that works for you.

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