Recipe Keys - Elizabeth Pattalis Online Nutritionist

nutrition.with.liz

Choosing the right magnesium isn’t just about bu

Choosing the right magnesium isn’t just about buying the first bottle you see.

Different forms can be better suited depending on whether your focus is sleep, stress, digestion, energy, muscles or overall magnesium support.

A common mistake is assuming a normal blood test means magnesium levels are perfect, but magnesium status can be more complex than that.

Need help choosing the right magnesium, dose, or understanding what your body may need?

Book a consultation, link in the bio.

Fatigue is one of the most common reasons people s

Fatigue is one of the most common reasons people seek support, yet there is rarely a single cause.

It may be related to nutrient deficiencies, blood sugar imbalances, poor sleep, stress, mental overload, digestive issues affecting nutrient absorption, hormone changes, or simply not giving the body the inputs it needs to function well.

The goal isn’t to keep chasing energy boosters. It’s to understand what is contributing to the fatigue in the first place.

When the underlying factors are identified, the path forward often becomes much clearer.

If you’re experiencing ongoing fatigue and would like a personalised assessment, I’d be happy to help.

📍Consultations available Australia-wide. 📩 Book via DM or via the link in my bio.

Meal time shouldn’t be a source of stress. Keep

Meal time shouldn’t be a source of stress. Keep it simple 🤍

Here is another bunch of meals that I’ve been enjoying lately 🍲.

• Tomato vegetable stew with butter beans -made in the slow cooker and perfect for colder days.

• Mung bean fettuccine with broccoli - one of my favourite pantry staples. It cooks in minutes and is a great plant protein source.

• Tuna lentil salad - an easy lunch box option. Make ahead and use for lunches across the week.

• Pea and small pasta soup - comforting, quick, minimal ingredients, and surprisingly satisfying.

• Potatoes, silverbeet and eggs - one of those “use what you have on hand” meals. Perfect with some fresh bread.

• Braised greens and cannellini beans - flavoured simply with extra virgin olive oil and salt. So simple, so good. I usually pair it with sourdough.

• Prawn pasta - another quick meal idea when you need protein and dinner fast.

• Mediterranean pasta salad - great for meal prep and easy lunches.

• Breakfast waffles - my first time making waffles and they turned out so well. Recipe below 👇
Waffle recipe: • 1 banana • 3/4 cup rolled oats (blended into flour) • 1 egg • 2 tbsp arrowroot powder • 2 tbsp oil • 1/4 cup milk • 1 tsp baking powder • Pinch of salt
Combine ingredients into a batter and let sit for 5 minutes. Lightly grease waffle plates and cook for 5–7 minutes until golden.

DNA testing is currently one of my most requested

DNA testing is currently one of my most requested tests, so I thought I’d explain how it’s used in clinical nutrition.

This approach sits within nutrigenetics, which looks at how your genetic makeup may influence the way you respond to food, nutrients, exercise and lifestyle factors.

It doesn’t replace the fundamentals like diet quality, sleep, stress management and lifestyle habits. These still drive the biggest changes. But it can help explain why some people respond differently to the same recommendations.

For example, variations such as FTO may be associated with appetite regulation and body weight response to protein intake, while CYP1A2 can influence caffeine metabolism and tolerance. MTHFR is another commonly discussed gene in relation to folate metabolism and methylation pathways

The goal is refinement and individualisation.

If you’ve been curious about DNA testing and whether it may be relevant for you, feel free to DM me or head to the link in bio 🤍

Humans are wired with a scarcity bias. We natural

Humans are wired with a scarcity bias.

We naturally place more value on things that feel limited, restricted or unavailable.

Food is no exception.

The more you tell yourself you “can’t” have something, the more mentally consuming it often becomes. Over time, this can create cycles of obsessing, overthinking, overeating, guilt and starting over again.

This is one reason restrictive dieting so often backfires.

If your relationship with food feels out of control, the answer may not be more discipline.
 It may be learning how to remove fear and scarcity from eating.

That’s the foundation of my program, A Course in Normal Eating.

You’ll learn how to move away from: • food obsession • binge-restrict cycles • fear of weight gain • constant guilt around eating
…towards a calmer, more supportive way of eating that actually feels sustainable.

No foods are off limits.
 But when food becomes emotionally neutral again, your body naturally becomes better at self-regulating.

You can enjoy food, nourish yourself, and move on with your day without the constant mental noise.

DM me “NORMAL” or use the link in my bio to learn more about A Course in Normal Eating.

Most people are waiting to feel motivated before t

Most people are waiting to feel motivated before they change their habits.

But sustainable health is usually built the other way around.

You do the small thing first. Then motivation and momentum start to follow.

A lot of the habits that improve energy, hormones, digestion and body composition aren’t extreme. They’re just slightly uncomfortable at the beginning because they require consistency.

The future version of you is shaped by the decisions you repeat now.

If you’re tired of starting over, and want professional support creating realistic habits that actually fit your life, I’m currently taking bookings for nutrition consultations.

💻 Book via elizabethpattalis.com

Load More Follow on Instagram