Elizabeth Pattalis in Five Dock, New South Wales, Australia | Sports & fitness instruction

Elizabeth Pattalis

Locality: Five Dock, New South Wales, Australia

Phone: +61 433 442 383

Address: 101/49 Queens Road 2046 Five Dock, NSW, Australia

Website: http://www.elizabethpattalis.com

Likes: 1862

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• Sport & recreation
• Sports & fitness instruction
• Fitness trainer
• Nutritionist

22.01.2022 Snack time using tomato bruschetta. Did you know one tomato can provide up to 40% of your vitamin C requirements? Vitamin C is a powerful antioxidant which helps fight inflammation, lowers inflammation, and helps maintain youthful skin and hair.

21.01.2022 More than often, I have a bowl of freshly cut up fruit in the fridge. Let’s face it; we can all be lazy. If you spend a little time on food prep each week, it can be the difference between reaching for some nutrient-rich grapefruit as opposed to a sugary fat-laden biscuit. If you need some convincing on why grapefruit is a nice option to have in your fridge, here is one for you. A study published in the Journal of Food Medicine found that eating half a grapefruit before meals was associated with significant weight loss and improved insulin resistance in obese patients.

20.01.2022 Pizza night for a quick and easy dinner . It was prepped and on our plates ready to eat in less than 30 minutes.

19.01.2022 This is a faux chicken (made with soy) mixed with basmati rice and the mango salsa that I made from a few posts back. I love the colours and freshness the mango brings to this salad.

16.01.2022 Go green with beans . Beans are rich in vitamin K and are a good source of calcium. Both nutrients are essential for strong bones. Tip: Soak your beans for a couple of hours in water before cooking. This reduces the phytate content of the beans. Phytates can reduce nutrient absorption including calcium.

12.01.2022 Body weight fluctuations are okay. You do not need to micromanage food and exercise to keep the same weight that you were when you were 20. Life happens. This year we had the pandemic, so some of us had our normal routine disrupted, had kids at home rather than school and couldn’t get out to exercise or worse, may have gotten sick. At other times you may go on a holiday, lived it up eating too much and drinking more than usual. Or maybe stress has gotten to you and you’re eat...ing for reasons other than hunger. It happens. News flash, we get older each year too. This means hormone levels go up or down and this influences how fat is disturbed changing your shape. Micromanaging food and exercise comes at a cost. We are not meant to be counting calories, weighing food or stressing over what to eat lunch immediately after we ate breakfast. See the bigger picture. What are you missing out on? You could be using your brain space to be thinking about other things. By all means, be healthy and care about your weight. But know when you’re worrying way too much about an irrelevant number, or a little back fat that no one else has even noticed you put on. Your worth is not determined by how you look. You’re worth more than that. If you can’t see that, that’s where your energy should be directed too.

09.01.2022 I cooked up a dish using the slimy, gelatinous okra. It works well in stew like dishes or soups where you want to create a thickened consistency. Okra supports digestion, stabilises blood sugar, helps lower cholesterol, and supports heart health. Okra also contains high quality protein, one of the best vegetable protein foods. The protein in okra makes this recipe a great one for vegans as you’re also getting a good amount of protein in with the black beans. If you’re interested in the recipe, it is by Jamie Oliver, called ‘smoky veggie feijoada’. You can find it on his website. I'll post the link in the comments.

07.01.2022 It looks like we are back to winter foods :) My meal is a sweet potato, lentil and chickpea curry. If you’re a vegan and are concerned about if you are eating enough protein, the best thing would be to ensure you include some protein in each meal. In this meal, I have the lentils and chickpeas for protein. Protein is made of amino acids, and you do want to ensure you’re consuming all amino acids. Few plant foods contain them all. Combining beans and rice is classic matchmaking; it provides ‘complete protein’, that is all amino acids in the one meal. It isn’t necessary to have your meals all complete; the body is capable of pooling them from several meals.

06.01.2022 WHY YOU NEED MAGNESIUM FOR BETTER MOODS, SLEEP AND REGULATING STRESS. Most people are deficient in magnesium due to reasons such as environmental influences (pesticides, poor quality soil), food processing, caffeine, antacids and alcohol. Stress (emotional or physical) also depletes the body of magnesium as well. Low levels of magnesium affect the brain and are associated with mood disorders such as depression and anxiety. Magnesium helps the body control the body’s str...ess response system and promotes relaxation by maintaining healthy levels of GABA (making it good for achy muscles too). WHAT FOODS DO YOU FIND IT? We get most of our magnesium from plants like dark leafy greens, almonds, cashews, pumpkin seeds,legumes and dark chocolate. MAGNESIUM DOSING Not all supplements are equal. There are many types, some better than others. Always check with your health practitioner to determine what is best for you. in general, it is best to start at a low dose and increase as needed. For general health, aim for 100 - 350mg daily. Common possible side effects from too much include an upset stomach, diarrhoea and bloating. See more

04.01.2022 Roasting cauliflower brings out its sweetness. My typical go to spice mix is to combine the cauliflower with olive oil, turmeric, cumin, sea salt and pepper . How do you like your cauliflower?