Recipe Cuisines - Elizabeth Pattalis Online Nutritionist

nutrition.with.liz

That extra dessert at a party won’t matter in 12

That extra dessert at a party won’t matter in 12 months. The workout you skipped today won’t matter in a few months. What does matter is what your body is exposed to most of the time.
Consistent nourishment. Stable blood sugar. Adequate protein, fibre, minerals. A nervous system that isn’t constantly running on stress hormones

If your energy, hormones, digestion, or relationship with food feel stuck, it’s not about fixing a single incident.
 It’s about understanding what’s driving your patterns and changing them properly.

To support this, I offer a consultation value pack: • 1 initial consultation • 3 follow-up consultations

This structure allows us to assess, implement, refine, and stabilise, rather than giving you one off advice that doesn’t last.

If you’re ready to build routines that support your health long term, check out the value pack via the link in my bio.

#sydneynutritionist #onlinenutritionist #weightloss #hormonehealth #holistichealthcoach

This year it’s about letting go of pushing, cont

This year it’s about letting go of pushing, control, forcing, and urgency.

This isn’t the season for restriction.
 It’s the season for nourishment and peace.

I know some people feel highly motivated with health goals right now. And others feel depleted, low energy, overwhelmed, unsure where to start.

Wherever you’re at, you don’t need to force yourself into change. You need support that meets you where you are.
Sometimes that looks like simple, nourishing meals that don’t require thinking. Sometimes it’s weight concerns where hormones aren’t cooperating eg perimenopause, PCOS, PMS. Sometimes it’s brain fog, stress, or anxiety.
Whatever it is, you don’t have to do it alone. I’m here to support you.

🥚 Easy Veggie Egg Bake (Use What You Have)
Eggs Leftover pumpkin Red onion Broccoli Capsicum Dried Italian herbs Salt & pepper
Whisk eggs, fold through veggies and herbs, season well. Bake until just set and lightly golden.
Simple. Nourishing. No pressure.

💛 If you’d like support that feels calm, practical, and tailored to you, you’re welcome to connect with me.

Appointments and resources are available via the link in my bio.

💫 Current promo new year offer, $20 off my value package, send me a DM for the coupon (valid for use before Jan 12, 2026).

Perimenopause can affect metabolism, cravings, moo

Perimenopause can affect metabolism, cravings, mood, sleep, and weight. But nutrition can help. 🌿

Here’s how to support your body: ✅ Include protein like chicken, lentils, or tofu to stay full and preserve muscle ✅ Eat fibre-rich foods like oats, beans, and veggies to stabilise blood sugar ✅ Add phytoestrogens like flaxseeds, soy, or chickpeas to ease symptoms like hot flushes and to help manage cholesterol levels ✅ Incorporate omega-3s like walnuts, chia seeds, or fatty fish for brain and mood support ✅ Don’t forget calcium & vitamin D from yogurt, leafy greens, or fortified plant milks for bones

Small, consistent changes make a big difference.

 ✨ Book an appointment or contact me today for a personalised plan for your perimenopause journey.

#Perimenopause #HormoneHealth #sydneynutritionist StressNutrition #PerimenopauseNutrition #hormonebalance

First photo of 2026. A slow, easy day.  Bliss b

First photo of 2026.

A slow, easy day.
 Bliss balls in the kitchen, no day plan, no urgency.
I don’t have New Year goals. Maybe I’ll create some later. Maybe I won’t.
What I do intend is more slowing down. Trusting that not everything needs force or haste.
Not everything needs a deadline. Not everything needs to be optimised.
What’s the rush?

Choc Coconut Bliss Balls 🥥 🍫  1 cup walnuts ½ cup sunflower seeds 1½ scoops Nuzest Kids Choc Protein 1½ tbsp cacao ¼ cup shredded coconut 1 tbsp rice malt syrup 1–2 tbsp water, as needed
Blend, roll, enjoy.

#blissballs #proteinballs #kidfriendlysnacks #newyeargoals #peace

Losing weight doesn’t fix the underlying issues.

Losing weight doesn’t fix the underlying issues. Real change comes from addressing the root causes of why the weight appeared.

Here’s how I can help:
✨ 1:1 Consultations Personalised support to uncover your unique needs and create a health protocol tailored to your body, lifestyle, and goals.

✨ The Healthy Detox, 6 Week Program A structured, holistic reset for all organs, not just the liver or gut. Restore energy, balance hormones, and return to the basics of proper nutrition.

✨ Binge & Emotional Eating Program (Self Paced, Online) Identify triggers behind emotional and binge eating. Learn practical strategies to take control of food, reduce guilt and anxiety, and build a healthier relationship with eating.

Stop chasing numbers. Start addressing the real causes.
📩 DM me or visit bio to find the program that fits your needs.

#weightloss #sydneynutritionist #weightlosscoach #healthyeating #hormonebalance

There are many elements to good health.  Nutriti

There are many elements to good health.
 Nutrition matters. Sleep matters. Regulation matters.
 But joy matters too.

When food feels noisy, when eating becomes emotional or compulsive, it’s often an attempt to self soothe a nervous system that’s under stimulated, overwhelmed, or quietly unfulfilled.

Food becomes a stand in. A way to feel comforted. A way to feel something. A way to avoid the harder truth, that life feels flat, disconnected, or lacking meaning right now.

Joy isn’t found in the big milestones. Not the holiday, the car, or the “once things settle down” fantasy.
It’s built in small, ordinary moments: – a satisfying meal – a good book – sunlight on your skin – time by the water – laughter with people who feel safe

Expectations drain joy fast. When happiness is outsourced, to other people or outcomes, disappointment follows.

Instead, ask yourself: What gives me small moments of genuine pleasure? And then create more of that, intentionally.

These moments matter. They influence your hormones, your nervous system, your relationship with food, and how resilient you feel in your day.
Health isn’t just about what you remove. It’s also about what you allow in.

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