Elizabeth Pattalis in Five Dock, New South Wales, Australia | Fitness trainer

Elizabeth Pattalis

Locality: Five Dock, New South Wales, Australia

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

Website: http://www.elizabethpattalis.com

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

25.01.2022 A colourful plate of veggies and tofu with zaatar .

25.01.2022 It’s a big call... This dish is my current fav, fattoush salad. When you use fresh ingredients, herbs and spices, a healthy dish doesn’t need to be boring or bland. You’ll want more .

25.01.2022 High fibre seed bread . Recipes such as this bread are a great snack. It's filling due to the fibre and it is high in protein as I use a lot of seeds in the recipe. I cut it up in slices, keeping some portions in the freezer for a later time. This recipe plus more can be found on my detox & health reset program. For more information, the link is below. https://elizabethpattalis.com/detox-online-program/

24.01.2022 I made bread . Both the bread and curry were delicious. This meal was made due to watching lots of Jaime Oliver on tv over the last few months. Recipe from his website.

23.01.2022 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.

23.01.2022 Something quick and easy - hummus with rice, chickpeas and salad veggies.

23.01.2022 A satisfying and delicious lunch .

23.01.2022 Do you find your partner or children reaching for the biscuits instead of the fruit? Try cutting it up and giving it to them without them asking. Chances are they'll take it. It works on me . If they must have some biscuits, add fruit to the bowl. Better to get some nutrients in with biscuits than none at all!

22.01.2022 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

21.01.2022 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.

20.01.2022 As we move into party season, our digestive system can start to feel a bit sluggish. Give it a bitter dose and your overall gut function will be thankful. Bitter foods increase your own digestive enzymes, hydrochloric acid (breaks down protein and helps kill stomach pathogens) and bile (breaks down fats). This helps with preventing constipation, bloating, heart-burn and improves overall digestion so that you absorb the nutrients you are eating. The bitter taste of foods also ...has been shown to play an important role in regulating appetite and food intake by releasing ‘fullness’ hormones. Food sources to include are rocket, endive, dandelion greens, kale, radicchio, dandelion greens, lemon juice with warm water and apple cider vinegar. Try adding a bitter food at each meal.

19.01.2022 Enjoying nature on a recent trip up near the QLD border. It's good for the mind, soul and your health to explore and do new things. Have you done anything new lately?

19.01.2022 For mental health .

19.01.2022 The advice moderation can be dangerous. What even is moderation? One piece of chocolate a day? Or maybe one chocolate a week? It can be interpreted in any way and more so of a problem, it can be impossible to apply effectively. An ex-smoker would probably tell you that it is easier to not smoke at all rather than in moderation. The same applies with other things. Why give yourself a taste of ice cream when you know you can’t control yourself? The temptation to have a little b...it more each time often gets stronger. Getting rid of it completely can be where true freedom lies. If your goal is fat loss, giving yourself an ‘all in moderation’ rule breeds less than best results. If you’re serious about fat loss, having a chocolate biscuit each night, or allowing yourself one night a week of alcohol isn’t going to get you to your goal all that quick. For some people, all or nothing is what works. Staying away completely with a firm boundary gets the end result. You don’t need will power when the answer is a straight out no.

18.01.2022 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 Drink with extreme caution :). Today I’m drinking beetroot, carrot, apple and ginger juice. I wasn’t sure if I would like it... I thought I didn’t like ginger, but maybe I do after all. I loved it.

16.01.2022 Like cortisol, melatonin has a role in the body’s circadian rhythm. You need melatonin to rise at night to help you unwind and fall asleep . The pineal gland in the brain makes melatonin in response to darkness. Besides just promoting restful sleep, melatonin is also a powerful antioxidant. Yes, there is such a thing as beauty sleep!... Melatonin isn’t just made in the brain, it is also made in the gut. This antioxidant is needed to support the immune system, help with digestion and reverse oxidative damage. Fighting free radicals reduces the risk of diseases and this renewal process does improve our appearance. Say hello to more youthful skin . To increase your melatonin at night: - give up the phones and electronics before bed - give up coffee, alcohol, and tobacco before bed -limit the use of artificial lights eg ceiling lights, tvs, phones - eat some naturally occurring melanin foods e.g. tart cherries, banana, plums, and grapes A sign that you need to support your liver detoxification system is if you wake up between 1 am and 3 am. Another thing to note, low estrogen reduces the production of 5 HTP. 5 HTP goes on to make serotonin, and serotonin then goes on to make melatonin. For testing of sex hormones, cortisol and melatonin I use the Dutch test, more info can be found here if you are interested in knowing more: https://elizabethpattalis.com/dutch-test/ See more

15.01.2022 Waking up during the night between 1 and 3 am can be a sign that your liver is sluggish. The liver is involved in digestion and common symptoms poor liver function include indigestion, bloating and burping. From a Traditional Chinese Medicine perspective, symptoms of sluggish liver energy system include high day to day stress, muscle tightness, short temper, mood problems, PMS, perfectionism and low motivation. While cleansing and nurturing the liver is essential through food, it is just as important to address your emotional health. The physical self and emotional self are connected. Dealing with emotions is essential. Long term repressed emotions become the more toxic and lead to chronic states of rage, bitterness, resentment and also damage the liver energy system.

14.01.2022 Feel like something that tastes chocolatey but want to keep it healthy? Try my bliss ball recipe. It's quick and easy, and you can swap and change the nuts you use depending on what you have in your pantry. 1 cup hazelnuts 1 cup almonds 1 cup dates... 1/2 cup shredded coconut (plus extra for rolling) 1/2 cup cacao. Blend and enjoy!

14.01.2022 Research suggests sperm counts have dropped almost 60% since 1973! What's to blame? Chemicals which are found everyone from cosmetics, cleaning products, perfume, water and plastics. This is why I'm always trying to tell people to reduce their toxic load. Chemicals cause havoc to our bodies. The accumulation of toxins play a significant role in cardiovascular disease, type 2 diabetes, obesity and fertility. Just because you can't see the damage doesn't mean it isn't happening.... We need to support our detoxification system daily. If you want to learn more I do have an online detox program on my website. It is a 6 week program. You'll learn how to reduce your exposure to toxins plus I'll share advice on what you can do today and for the rest of your life to enhance how your body detoxifies chemicals. I"ll post the link in the comments field. https://www.theguardian.com//toxic-chemicals-health-humani

14.01.2022 Is your body stressed? Then probably not. Intermittent fasting is typically eating within a 8 hour window, and then fasting for 16. There’s lot of benefit to fasting which is why I have recommended it to many of my clients. However, it isn’t for everyone! If you are already under a lot of stress then intermittent fasting can makes things worse for you. Fasting raises cortisol levels and this can be a recipe for disaster for people who have adrenal imbalances, thyroid issues, ...low blood sugar, hormonal imbalances and are under weight. Don’t add more problems to the mix. Don’t ever prioritise weight loss for your long term health. What you can do is stop eating after dinner. Most of us can handle a 12 hour break between meals. So eat your dinner, and then close the kitchen. If you do this day after day it will become your normal. You’ll still have given your digestive system a break, potentially avoided eating unnecessary junk foods, and you’ll wake up with a clearer mind.

13.01.2022 I made a tofu quiche using sweet potato for the crust rather than pastry for extra veg. On top are caramelised onions.

12.01.2022 Snacking.... rye sourdough thins with avocado and tomato .

11.01.2022 Pasta with a creamy tomato sauce without using cream . For the sauce blend: - 1/4 cup cashews - 1 tbsp miso paste... - 1 tbsp mustard - 1 tbsp mixed Italian herbs - 1 cup pasata or canned tomatoes - 1/4 cup pasta water - sea salt and pepper Once blended I added this mixture to a pan with cooked pasta, some cannellini beans, spinach and about 1/2 cup of the rest of the canned tomatoes.

11.01.2022 ROAST PUMPKIN, ALMONDS & COUSCOUS SALAD If you’re looking for an easy to make this salad this is your dish. Serve as a side, a main or as a lunch box meal. To make:... Cook couscous. Mix together 1 tbsp of balsamic vinegar and 1 tbsp of olive oil. Coat chopped pumpkin and zucchini with the mixture. Place vegetables on a baking tray and roast for about 30 minutes or until browned. Mix together 1 tbsp olive oil, 1 tbsp red wine vinegar and1 tbsp lemon juice. Season with salt and pepper. Transfer the baked veggies to a bowl with the cooked couscous. Add spring onions and roasted almonds. Pour the dressing over salad. Serve.

10.01.2022 Coffee sometimes gets a bad wrap. 1 to 3 cups per day isn’t a problem for most of us. However, we can use it more strategically to ensure it doesn’t interfere with sleep and even use it in a way to boost productivity. We also should be mindful that if we MUST have a coffee, then it may be worth taking a look at why. Relying on something to get through a day can be a dangerous thing. Caffeine gets absorbed within 45 minutes, and it peaks at about 60 minutes. Its half-life is o...n average, about 5 hours. Half-life is the length of time required for the substance to decrease to half its starting dose in the body. But, as you know, some people tend to be more affected or less affected by caffeine. The variability in half-life can be 2 hours for some and up to 9.5 hours for other people. The CYP1A2 gene influences the clearance of caffeine, dividing people into ‘slow’ and ‘fast’ metabolisers (for DNA testing check out my website). Other factors influencing caffeine clearance include gender, weight, medication, pregnancy, and impaired liver function. Diet can affect caffeine clearance, e.g. large quantities of vitamin C increases clearance while grapefruit juice decreases clearance. Given the average half-life is 5 hours, we can see the caffeine can easily build up in the body and therefore impact sleep. Having numerous cups throughout the day may not be the best idea. Consider having your last cup of coffee by about 2 pm to ensure most of the caffeine is absorbed by bedtime.

10.01.2022 Smoothie is a blend of frozen mango, frozen strawberries, @nuzest_aus vanilla protein powder, water and lots of ice. I use smoothies when I know I'm dehydrated. It's an easy way to drink lots of water.

08.01.2022 HOW TO DETOX YOUR LIVER NATURALLY Optimise your liver naturally by eating more bitter greens (dandelion greens, radicchio), beetroot, artichokes, high-sulphur foods (onions, leeks, garlic, cruciferous veggies (cabbage, cauliflower, broccoli) and herbs and spices like parsley and turmeric. Also don’t neglect drinking plenty of filtered water daily. Water is important for eliminating toxins and required for healthy brain function and fat loss.... Signs your detox system needs a little extra help include: hormone imbalances, fertility issues, estrogen dominance, excess visceral fat, fatigue, interrupted sleep, and digestive concerns such as burping, bloating and flatulence. Eating in a way that supports your body’s detoxification pathways every day is the best way to ensure optimal health. For more foods that assist in optimising detoxification check out the link below. https://elizabethpattalis.com/why-detox/

08.01.2022 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.

07.01.2022 Congruence within yourself lays the foundation of your life. If you are living incongruence, that is, the values you hold in your heart and mind match up to your actions, then you have a foundation of calm and peace. It’s when you’re living for the approval of others, living against your values, not acting or speaking up when you know you should, that stress can start to build up. This stress can be in the form of physical tension but can also manifest in other ways like addi...ctions in an attempt to get rid of discomfort. As Mahatma Gandhi said, Happiness is when what you think, what you say, and what you do are in harmony. Being honest with yourself makes life easier.

06.01.2022 PROGESTERONE & ESTROGEN Most women will have experienced mood changes during their cycle. The mood changes are due to the fluctuating levels of both progesterone and estrogen. Both estrogen and progesterone are essential to feeling good. For example, estrogen boosts serotonin and oxytocin, so you feel happier. It also increases your libido. Progesterone is more calming as it works with the GABA receptors. It also is anti-inflammatory and supports your thyroid.... Ovulation is how the body makes these hormones. Therefore the best way to take advantage of these hormones is to ensure you ovulate each month, and the balance between the two is at an optimal. Excess estrogen and low progestogen are the common imbalances women may experience. Some symptoms of estrogen excess include PMS irritability and sore breasts. In comparison, signs and conditions of low progesterone include hair loss, PCOS, infertility, fibroids, premenstrual spotting and premenstrual migraines. What can you do to balance your hormones? Heal your gut Optimise liver function Reduce inflammation Optimise nutrition Manage stress Need some guidance? Check out my detox and health reset program. You can find the link below: https://elizabethpattalis.com/detox-online-program/

05.01.2022 HOW FOOD AFFECTS YOUR MOOD Have you eaten so much at night and then the next morning experienced brain fog and tiredness? Have you eaten a fresh, nourishing salad and then felt light and energised? Have you been hangry when dinner is late?... Have you felt down and grabbed a piece of chocolate to feel better? What you eat impacts the degree of inflammation throughout your body, as well as your mood and energy level. For example, if you have a diet high in sugar and processed carbs, your body would subsequently be inflamed. Inflammation may result in sore joints, aches and pains. Although often people don’t link the connection if that is their regular diet. Carrying excess fat is also the source of inflammation. Fat releases inflammatory chemicals to the rest of the body. The brain is an organ that is not immune to inflammation. Researchers have found that people who suffer from major depressive disorders consistently show high levels of cytokines (inflammatory chemicals) in their blood. The good news is that if this is the root cause of the mood disturbances if you change your diet, you will notice the improvements. Proper nutrition helps the brain and nervous system to function at their best. There are some things in life we can’t control, but diet is one we can. Learn how to reduce body inflammation and eat in a way that optimises your mental health with my detox health reset program. For more information, the link is below or please direct message me. https://elizabethpattalis.com/detox-online-program/

02.01.2022 Sticking to a detox theme, I’m using leeks and onions in this warming dish. Leeks are a high fibre food rich in probiotics. Prebiotics are the food that the good bacteria in your gut eat. In other words, probiotics are food for the probiotics. Prebiotics eliminate noxious wastes in your body, stimulate the movement of food through the gut and secrete digestive fluids.

01.01.2022 For those that like to try out vegan restaurants, give this one a go. It is called Alibi. It is an 8 course degustation. All the dishes were amazing! I especially loved the charred okra with sesame toile and the carrot and guava sorbet!

01.01.2022 Quality matters. Rather than restricting foods in an attempt to better your diet or lose weight, try improving your diet with some healthy additions and swaps. Here are some ideas to get you started: Swap refined carbs with complex carbs. Consuming whole grains steady blood sugar levels, provides more fibre and vitamins. For example, switch from a Lebanese bread to a whole grain variety with lots of seeds.... Swap farmed raised meats and farmed fish to organic meat and wild-caught fish for better fat ratios between omega 6 and omega 3 which is essential to reduce inflammation. Add more veggies to your plate. Instead of a garden side salad, opt for at least half your plate to be full of cooked vegetables for more nutrients. Swap your milk chocolate bar to a piece of dark chocolate for more antioxidants. Instead of eating a bowl of cookie dough ice cream for dessert, switch it to a plain variety and add in some berries and nuts for natural sweetness and crunch. If you’re in the mood for takeout, rather than eating a whole pizza, have two slices and serve it with salad.

01.01.2022 A tasty yet simple tempeh and quinoa salad. Tempeh is a fermented soy product with high amounts of protein, 19g protein per 100g. I've made the salad with quinoa so lots of protein here :).