Recipe Tags - Elizabeth Pattalis Online Nutritionist

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Peace isn’t a luxury - it’s medicine. When st

Peace isn’t a luxury - it’s medicine.

When stress is constant, the effects ripple through your body, especially your digestion: 🔸Stomach acid can drop → bloating and indigestion. 🔸The gut lining can become more permeable → inflammation. 🔸Nutrient absorption gets compromised.

Chronic stress also alters neurotransmitters like serotonin and dopamine, driving changes in appetite and making it harder to resist overeating or emotional eating.

This isn’t weakness, it’s physiology. Chronic stress changes how your body processes food and how you respond to hunger.

Your health plan needs more than supplements and “eat this, not that.” It needs strategies to restore calm, boundaries, real rest, and finding what genuinely nourishes your nervous system.

End the inner chaos. Head to the bio link for an appointment.

MEAL PREP SALADS YOU’LL ACTUALLY ENJOY. Meal ti

MEAL PREP SALADS YOU’LL ACTUALLY ENJOY.

Meal time doesn’t have to be complicated. The trick? Keep your pantry stocked with staples: beans, lentils, tuna, grains, herbs, vinegars, spices - and then mix them with whatever fresh ingredients you have in the fridge.

👉 Instead of hunting for a recipe and buying extra ingredients, build meals from what you already have.

Here are a few simple combinations I’ve been enjoying recently:

🥗 Lentil and Tuna Salad
Brown lentils, tuna, cucumber, red capsicum, tomato, olives, pickled onions.
Dressing: EVOO, red wine vinegar, mint, salt and pepper.

🥗 Lentil, Chickpea and Pumpkin Salad
Lentils, chickpeas, spinach, cherry tomatoes, roasted pumpkin.
Dressing: EVOO, lemon juice, mint, sald and pepper.

🥗 Quinoa, Pumpkin and Tuna Salad Quinoa, lentils, tuna, cucumber, cherry tomatoes, spinach, roasted pumpkin. Dressing: EVOO, balsamic vinegar, salt and pepper.

🥗 Butter Bean and Tuna Salad Butter beans, ice berg, lettuce, cucumber, tomato, green capsicum. Dressing: EVOO, apple cider vinegar, mint, salt and pepper.

Nothing fancy, just wholefoods pulled together in minutes.
Perfect for busy weeks, meal prep, or quick lunches.

💡 Want help creating nourishing meals tailored to your health needs? 📅 Book a consultation with me today. Send a DM or click my bio.

If food feels out of control, it’s not just you.

If food feels out of control, it’s not just you. Let’s break down why.

Eating behaviours are rarely just about willpower. They’re influenced by a variety of factors, from emotions and habits to hormones, blood sugar, sleep, stress, nutrient status, gut health, medications, and even your brain’s reward system. Understanding these drivers is key to creating lasting change.

Rigid diets don’t address the root cause, which is why old patterns often resurface. Real transformation comes from identifying what’s truly influencing your eating behaviours and tailoring solutions to your body and lifestyle.

📅 Book a consultation today and let’s uncover what’s driving your eating habits - so you can finally feel in control, calm around food, and free your headspace.

I help you discover your most natural, healthy, an

I help you discover your most natural, healthy, and sustainable weight, by working with your body, not against it.

Together, we build strong nutrition foundations and create balance that reflects your unique needs, health history, and lifestyle. Because food freedom looks different for everyone.

💛 HOW CAN I SUPPORT YOU?

1:1 Consultations - get tailored made custom health protocol to address your health concerns.

A Course in Normal Eating - This program is designed to help you in taking charge of your relationship with food, becoming more attuned to your body’s needs, and achieving balance without relying on diets. It aims to guide you in becoming an intuitive eater from binge eater. Click the link on my bio.

#sydneynutritionist #weightloss #intuitiveeating #mindfuleating #sustainableweightloss #healthtips #nutritionist

Could low nutrients be making your anxiety worse?

Could low nutrients be making your anxiety worse?

Anxiety isn’t “just in your head” - your nutrient status plays a huge role in how your body and brain cope with stress.

Certain nutrients are often low in anxious people.
 ✨ Magnesium – supports energy, stress response, blood sugar and hormones.
 ✨ Zinc – needed for neurotransmitters; low zinc and high copper can impact anxiety.
 ✨ B Vitamins (B6, Folate, B12) – essential for neurotransmitter production, DNA repair, and detox.
 ✨ Omega-3 Fats – crucial for brain and nervous system health; low levels can affect mood and cognition.

Nutrition, sleep, movement, stress management, and overall lifestyle all influence anxiety. A nutritionist looks at the whole system to help you rebalance your body and mind.

Want personalised support? Book an appointment with me to review your nutrition, lifestyle, and overall health. Get a tailored plan to reduce anxiety and improve mood safely and effectively.

I see this often with clients: their food diaries

I see this often with clients: their food diaries look great on paper - balanced meals, “healthy” choices, reasonable portions.

So why aren’t the results showing up?

👉 Often, it’s not about eating less or exercising more. It’s about an over stressed body.
 This can stem from:
* Too few carbs for your activity level
* Chronic under-fuelling
* Nutrient deficiencies
* Being out of sync with your body clock
* Inflammation or thyroid dysfunction

The answer isn’t another rigid meal plan. It’s about digging deeper into your current and past health, nutrition, and lifestyle.

My approach is to get to the root cause and heal with proper nourishment - not restriction. Because burnout doesn’t lead to sustainable results.

✨ Safety over stress. Nourishment over restriction. ✨

Your first step: focus on the quality of your food and how it supports your body. This is unique to you - your stage of life, your health needs, and addressing deficiencies and root causes that may be holding you back.

If you’re ready for real, lasting change , reach out for an appointment. Get the support of someone who does this day in and day out.

#sydneynutritionist #weightloss #breakfastpoint #mortlake #intuitiveeating #nutrition #healthyeating #naturalmedicine #onlinenutritionist

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