Recipe Courses - Elizabeth Pattalis Online Nutritionist

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Cortisol isn’t the problem 👇. A disrupted rh

Cortisol isn’t the problem 👇.
A disrupted rhythm is.

Most people focus on “reducing stress” , but ignore the basics that actually regulate cortisol: 🔸sleep, blood sugar, and light exposure.

If those are off, your body stays in a constant state of alert… even when you’re trying to rest.

This is why you feel tired but wired, wake during the night, and can’t switch off.

Start with the foundations. Get those right, and cortisol often follows.
If this is you, it’s not random, it’s a pattern.

Save this as a reminder, and start with one change this week.

Seasonal eating is one of the simplest ways to sta

Seasonal eating is one of the simplest ways to stay in rhythm with your body.

In autumn, nature shifts. Foods like pumpkin, sweet potato, apples, pears, and root vegetables come into season - grounding, nourishing, and rich in fibre, vitamins, and antioxidants as the weather cools.

Even here in Sydney, you can feel the change. The days get shorter, the air cools. It’s a signal to slow down and conserve energy, not push harder.

In Traditional Chinese Medicine, autumn is linked to the Metal element - connected to the lungs and large intestine.

This season is associated with dryness, which means supporting hydration and protecting these organs becomes key.

This looks like: 🔸Warm, cooked meals instead of cold foods 🔸Adding healthy fats for moisture 🔸Including foods like pears, apples, oats, root vegetables, miso, and soups 🔸Spices like ginger and cinnamon to support digestion

Small shifts like this help your body transition into winter without depletion.

🌱 Eat with the season, and your body does less work.

Cook with what you HAVE and not what a recipe tell

Cook with what you HAVE and not what a recipe tells you to buy.

Buying for a recipe sounds organised, but it often costs more (half used ingredients, food waste) and adds another layer of effort, searching, planning, shopping.

Cooking from what you already have is simpler, less stressful, and more sustainable for your health.

This meal wasn’t anything fancy but it was satisfying, balanced, and done without overthinking.

From what was already at home: 🔸Frozen salmon and spinach 🔸Leftover rice 🔸Greek yogurt, cucumber, half a red onion, lemon

Turned into: Pan-fried salmon with paprika Sautéed spinach and red onion with lemon Rice and a quick tzatziki-style yogurt sauce

Real life meals don’t need to be perfect, they just need to work.

If meal times feel stressful and it’s impacting your health, that’s something to address.
 Consultations available Australia-wide.

Maybe you don’t know where to start with your he

Maybe you don’t know where to start with your health.
 Or maybe you want to go deeper… but you’re already the most health aware person in your circle.

That’s where things stall.

Your environment matters more than motivation.
 The people around you quietly shape what feels normal like your habits, your standards, your baseline.
If you’re ready to shift that, get support.
Nutritional consultations are open.
 We can work on your mood, focus, stress, or simply getting you feeling better day to day.

DM me or head to the link in my bio to book a 1:1.

The people you spend time with are mirrors.
Who do you want to become?

March meals ✨ A snapshot of the meals I return

March meals ✨

A snapshot of the meals I return to, simple, balanced, and easy to put together.

The most powerful thing you can do for your health is eat more home cooked meals. it gives you control over the quality of ingredients, portion sizes, hidden calories, and overall balance of your meals.

This is the kind of approach I guide clients through in consultation.

🔸White beans with cherry tomatoes & silverbeet - caramelised onion, tomatoes, cannellini beans and greens sautéed in olive oil and balsamic. Served with sourdough.

🔸Wild salmon with rice - rice tossed with sautéed leeks, red onion, tomato and green olives, with pan-fried salmon on top.

🔸Potato salad - baked potato turned into a fresh salad with pickled red onion, cucumber, cherry tomatoes, olives, herbs, EVOO and vinegar. Add a protein if needed.

🔸Simple roll - boiled eggs, wild smoked salmon, iceberg lettuce, beetroot and tomato.

🔸Fish burger - crumbed white fish with avocado, red cabbage, tomato and pickles.

🔸Mediterranean pasta salad - pasta with tomatoes, cucumber, kalamata olives, capsicum, tuna, chickpeas, herbs, red wine vinegar and EVOO.

🔸Smoothie - not a meal, but a go to snack. Strawberry protein powder, frozen mango, soy milk and ice.

If you’re ready to refine the way you eat, you can book a consultation via my bio.

We’ve built a culture that glorifies burnout and

We’ve built a culture that glorifies burnout and calls it ambition.

But your nervous system doesn’t thrive on constant urgency.

Your hormones don’t regulate under chronic stress. Your metabolism doesn’t optimise when you’re always in fight or flight.

Home cooked meals stabilise blood sugar.
 Rest restores cognitive and hormonal balance.
 Connection regulates the nervous system.
 Nature lowers stress chemistry.

These aren’t “nice extras.” They are health strategies.

If your baseline feels like tired and wired, constantly busy, or always behind, that’s not normal. It’s common. And common isn’t the same as healthy.

Slow down on purpose. Eat real food. Go outside. Have the conversation.
Your body keeps the score.

💫 If you’re ready to move from survival mode to sustainable health, book a consultation. Let’s build a rhythm that supports your hormones, metabolism and nervous system, long term.

Send me a DM and let’s lock in a time to chat. Otherwise head to my bio and use the online booking system.

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