Recipe Tags - Elizabeth Pattalis Online Nutritionist

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The private hell of a relationship with food that

The private hell of a relationship with food that starts to weigh on everything.
If this is you, I want you to know something.

Food struggle and weight unhappiness can feel like a private hell.
It’s your secret. And it’s shame fuelled.

You eat at night. You eat more than you intended. You’d be embarrassed if anyone really knew what you were eating.

And underneath it all is often something much heavier than food.
The feeling that you can’t control your weight. That you can’t “eat properly.” That your weight keeps fluctuating. That you’ve somehow damaged your metabolism.

But let me tell you something:
You are not the only one.
I’ve worked with hundreds of women who feel exactly like this.
And I don’t start with restriction.
I start by nourishing your body.

Because whether you’re taking weight-loss medication or not, your body still needs adequate nutrition, protein, fibre, micronutrients and energy to function well.

Your body needs to feel safe. You need to rebuild trust. And you need to move away from the constant cycle of restriction, overeating and guilt.

And an appointment with me isn’t simply about food.
We look at the bigger picture.
Your sleep. Your stress. Your movement. Your hormones. Your lifestyle. And the things that may be making it harder for your body to feel balanced.

Because nutrition doesn’t exist in isolation from the rest of your life.
When your body isn’t adequately nourished, or when you’re living under chronic stress and constantly fighting yourself around food - it can affect your energy, mood, concentration, relationships and your ability to feel fully present in your life.

I’m here to help.
Book an appointment via the link in my bio.

The ULTIMATE Health Reset Program 🌿 A simple m

The ULTIMATE Health Reset Program 🌿

A simple meal is often the best kind - nourishing, light and comforting.

This simple bowl of rapini and cannellini beans is a perfect example. Rapa brings a delicious bitter flavour, along with fibre and a range of nutrients, while cannellini beans add plant-based protein and even more fibre.

A reset doesn’t mean restriction, juice cleanses or eating bland food.

It’s about getting back to simple, nourishing, delicious food that supports your gut, digestion, energy and healthy inflammatory balance.

🌿 More plants 🌿 More fibre 🌿 Quality protein 🌿 Less highly processed food 🌿 Sustainable habits that you can actually maintain

And with spring just around the corner, it’s the perfect time to give your health a reset and establish some better foundations for the months ahead.

I’ve also written a new blog post on how to support your body’s natural detoxification pathways - including the role of bitter foods, fibre, gut health and inflammation. Link in bio.

Ready for your reset? Join me for 6 weeks of nourishing food, practical guidance and sustainable habits. Send me a DM or find the info in the bio link.

https://elizabethpattalis.com/healthy-detox-program/

A spare 10 minutes? Scroll. Driving somewhere? P

A spare 10 minutes? Scroll. Driving somewhere? Podcast. Feeling uncomfortable? Eat. Nothing to do? Find something.

We’re constantly consuming - information, entertainment, food, noise, stimulation.

And then we wonder why we feel exhausted, wired and unable to switch off.

Our bodies operate within natural rhythms, including a circadian rhythm that follows roughly a 24-hour cycle. But modern life asks us to keep going within a rigid 7-day work cycle, often building stress and stimulation all week and then expecting two days to somehow make up for it.

And even those two days are often packed with things we feel we should be doing.

Maybe we need to stop treating rest as another task to tick off.
Maybe we need more empty space.
Time without a screen. Time without something playing in the background. Time without consuming. Time without being productive.
It’s okay to do nothing. It’s okay to be bored. It’s okay not to fill every moment.

Your health isn’t just about what you eat or how much you exercise. It’s also about the state your body and nervous system are living in.

What would happen if you stopped trying to fill every bit of space?

Creamy cauliflower soup 👇... without the cream.

Creamy cauliflower soup 👇... without the cream.

Simple, nourishing and made with just a handful of ingredients.

Cauliflower is a wonderful source of fibre, helping to support both gut health and fullness. Leek, onion and garlic provide prebiotics – the food that feeds our beneficial gut bacteria.

You’ll need:
1 cauliflower, roasted
1 leek
1 onion
1 garlic clove
4 cups vegetable stock
Extra virgin olive oil

Sauté the leek, onion and garlic in EVOO. Add the roasted cauliflower and stock, bring to the boil and simmer for 10–15 minutes. Blend until smooth and creamy.

Healthy eating doesn’t have to mean elaborate recipes or expensive ingredients. Often, it’s the simple meals we come back to again and again that nourish us best.

Save this recipe for later, and if you’d like support creating simple, sustainable eating habits, I’d love to help. Book a consultation via the link in my bio.

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.

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