Shop - Elizabeth Pattalis Online Nutritionist

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nutrition.with.liz

The benefits of prioritising your health for longe

The benefits of prioritising your health for longevity will far outweigh any temporary changes in appearance.

If you have older family members, you are likely not concerned about how they look. You are more concerned about their quality of life and ensuring they live happily and painfree for as long as possible.

If you have kids, you’ll know your child isn’t noticing if your arms are flabby. Or maybe they see your arms are flabby, but I can assure you, they don’t think they would like you more if you had defined arms.

What matters is that you are doing everything possible to optimise your health. Are you eating enough protein and vitamin D to help offset osteoporosis? Are you consuming omega-3 fatty acids to feed your brain the right fats and help preserve your memory and cognition? Are you getting 7-9 hours of sleep for proper physical and mental repair to minimise disease?

I see it all too often—the person who heads to the gym at 5 a.m. even though they aren’t sleeping enough and are also undereating to lose a few kilos. Metabolic damage is real and can take years to correct.

If you are tired of your brain space being consumed by food and your body image, it’s time to break up with this relationship. There’s so much more you could be using your mind for!

Reach out for an appointment and let’s work together to nourish you - transforming from the inside out with my professional guidance and support.

#bodyimagemovement #bodyimagecoach #intuitiveeating

Your heart radiates an electromagnetic field that

Your heart radiates an electromagnetic field that energetically affects our environment.

When we are with a loved one, our heart rate variability synchronises with them. Being with someone we love can transform our erratic, stressed heart pattern into one that is coherent and associated with calm and peace.

We know this instinctively. Some people have this aura about them, and you feel content in their presence.

We need other people for connection and safety. It is vital to our wellbeing.

Sometimes, we can spend months or even years trying to figure out what’s wrong, ‘Why am I depressed?’, ‘Why do I get migraines?’ or ‘Why do I overeat?’.

Sometimes, the missing piece is connection, having people with whom you can have deep conversations and laugh. You need fun in life, and that comes from being around others.

Physical touch has healing properties as well as emotional connection. When we touch others, oxytocin is released into our bodies, reducing our stress response.

Oxytocin also causes the release of endorphins. Endorphins can alleviate pain and stimulate sex hormones, creating a recipe for hormonal balance and vitality.

❤️ Take a moment to think about your heart. Does your wellbeing prescription need a dose of connection?

#hearthealth #love #emotionalhealth #mentalhealth

Leeks and baby spinach with salmon | recipe 👇

Leeks and baby spinach with salmon | recipe 👇

Yummy leaks, are a prebiotic. Prebiotics are a type of fibre that is not digestible by the body but serve to feed the beneficial bacteria in your body.

The beneficial bacteria are probiotics. We need a mix of both prebiotics and probiotics for good digestive health (and more).

Serves 2

1 large leek, sliced (cut the dark green part too - leave this part to the side for later)
200g baby spinach, roughly chopped
3 cloves garlic, finely chopped
handful of green olives, sliced
2 tbsp red wine vinegar
4 tbsp extra virgin olive oil
1/4 cup parsley, roughly chopped
2 cups cooked cooked brown rice
1 jar wild salmon

+ Heat 1 tbsp oil in a medium pan on med-low heat. Add leeks (the white parts, not the dark green ends) and garlic. Cook until soft, 7-8 mins. You may need to add a splash of water.

+ Add baby spinach and cook for a further minute, or until wilted.

+ To make the dressing, mix 3 tbsp extra virgin oil, red wine vinegar, olives, parsley, dark green parts of the leeks, salt and pepper.

+ Mix dressing through the cooked baby spinach and leeks.

+ Add rice to a bowl, add the leeks and baby spinach with a few slices of salmon (or any protein). You could squeeze some fresh lemon juice on top.

Enjoy ☺️.

#leeks #prebiotics #guthealth

Food serves as feedback to your nervous system and

Food serves as feedback to your nervous system and helps your body feel safe.

Many issues I encounter in the clinic are rooted in a dysregulated and stressed nervous system. These can include poor sleep, overeating or binge eating, irregular menstrual cycles, difficulty losing excess weight, blood sugar regulation problems, trouble concentrating, and more.

When you restrict food or lack certain nutrients, your body interprets this as a form of stress. So ovulation won’t be your body’s priority or in an attempt to promote a sense of calmness you end up demolishing the entire tub of ice cream.

To promote a sense of safety in your body, it needs:

🌱 Adequate protein
🌱 Balanced and varied meals
🌱 Regular meal timings
🌱 Time spent in nature
🌱 Connection with others
🌱 Sweet and joyful experiences

That’s why, whether I’m working with clients one-on-one or in my online programs, I always start on foundations of nutrition and I also include lifestyle changes.

Clients often report feeling better after just one consultation. They not only feel more equipped to make healthier choices, but they also benefit from feeling supported.

Remember, humans can’t thrive in isolation; we need connections with others. You don’t have to face your health challenges alone—help is available, no matter your situation.

If you would like support in using nutrition to improve your health, follow the link in my bio.

#nervoussystemregulation #emotionaleating #bingeeatingrecovery

Tuna & Bean Pasta Salad 🌱. This is one of thos

Tuna & Bean Pasta Salad 🌱.

This is one of those simple dishes that ticks all the boxes - satisfying with good amounts of protein and healthy fats.

It’s one you can pop in a container and take to work or have outside for a quiet lunch break.

Serves 2

In a bowl add:
cooked and cooled pasta
2 cups steamed green beans
1 punnet cherry tomatoes, quartered
1 cup mixed olives, halved
1/2 cup chopped parley
1 large can of tuna

For the dressing mix together:
1 lemon juiced
1 tbsp dijon yellow mustard
2 tbsp red wine vinegar
1/3 cup extra virgin olive oil
salt
pepper

#pastasalad #weeknightmeals #lunchboxideas #tunasalad

CALORIES IN VS CALORIES - IT DOES WORK FOR WEIGHT

CALORIES IN VS CALORIES - IT DOES WORK FOR WEIGHT LOSS.

Whether you like it or not, it isn’t a myth. You need a calorie deficit to lose weight.

But the diet that works is one that you can stick to.

Food QUALITY is important.

When you choose wholesome foods, you not only feel better physically but also boost your energy, happiness, and cognitive clarity. This elevated state encourages greater self-respect and inspires you to select healthier options and be more active.

You’ll never succeed if you aren’t nourishing yourself with the nutrients your body needs.

Vibe higher with high-vibe foods ✌️.

This is the approach I teach during my consultations. I’m not just here to provide you with a meal plan; my goal is to ensure your long-term success by educating you on nutritional foundations and empowering you to make lasting changes.

Make an appointment by sending me a DM or book online using the link on my bio.

#onlinenutritionist #sydneynutritionist #sustainableweightloss #weightlosstips

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