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nourishing body, mind, and puku (belly)
Award Winning Master Health Coach - Mental Health Coach - Emotional Eating Coach - ADHD Coach - Binge Eating Disorder Specialist - Nutrition Coach and Chef
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Course: Afternoon Tea

Picture of Elizabeth Marshall MasterChef Wellington New Zealand Bourbon Caramel Sauce Ingredients in the pot

Bourbon Caramel Sauce

February 25, 2016 Body Mind Food Coach

It’s super easy, super quick, and super yummy. Change it up and substitute coffee for bourbon or something totally different! You’re only limited by your imagination!

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Limited spots for clients in February - book now!

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Sending love this Mother's Day. I know it can be a Sending love this Mother's Day. I know it can be a challenge for so many... especially those of us in the adoption triad. Big hugs, and know you're not alone. 💓 Hope you can do something special for you. 💓
You’ve told yourself, “I don’t care anymore" You’ve told yourself, “I don’t care anymore"... but deep down, you care so much it hurts. This episode is for the version of you who's standing in front of the mirror thinking... "This isn’t who I want to be. Something has to change". Or for the version of you who's convinced "There's got to be more to life than this". In just 13 minutes, I’m sharing a moment that flipped everything. A total wake-up call. And the first few steps I took to find my way back. If you’re in that "I need to sort my sh*t out place"... Episode 2 of Mind Over Mouth is live now. Press play and get in touch for the consult that will change your life. You’re worth it. 😘 And for those of you who've listened, thank you! I really appreciate your support. What did you think?
One thing became really clear after being in the r One thing became really clear after being in the room with some of Aotearoa and Australia’s most inspiring change-makers @successresourcesaustralia Inspire + Succeed event... Success isn’t just about hustle. It’s about alignment and it's about authenticity. Success comes when you honour your true self. When you align with your values and your desires. And, when you move with purpose. Not just in business... your body, your habits, your nutrition, your life. You don’t have to push harder to get results... you just need to move from the right place. Ready to feel more aligned in how you show up for yourself? I only have a limited number of space left for 1:1 clients. 😘 Let's chat. You're worth it. And a big thank you to Jess Wilson, Iyia Liu, Sam Stubbs, Andrew Baxter, Nadia Lim, Dan Carter, and especially @aaronsansoni - I'll see you soon. 🔥
Here’s the thing… it’s not about fixing your Here’s the thing… it’s not about fixing your body after a food fest... In fact, restricting can make it worse. It’s about supporting yourself AND your body so you can move forward without the guilt, shame, and punishment. I’ll be honest... After all, I am a real person. I was indulging more than usual recently too. Between lack of sleep (I am getting support) which gets metabolic rate out of whack, multiple birthday celebrations, and Easter/holidays... it did catch up with me a bit. And yep… my ED voice popped up over the weekend. Telling me I needed to fast. To “reset”... to shrink my stomach so I’d eat less. But instead of spiralling into guilt or punishment, I paused and got curious. ✨ What’s actually going on? ✨ What does my body need right now? ✨ How can I bring in a little more compassion? Our thoughts can play tricks on us. But our body? Our body is working so hard to keep all our systems working and balanced. So… how can you support your body today? 👀 What’s your body trying to say? 💤 Do you need more rest? 🧠 Feeling flat or foggy? 🍳 What food will actually fuel your brain, not just give you a dopamine hit to then crash later? Your body is incredible. And when you shift from shame to support, you’re able to choose what truly serves you. I can help with that. 😘
Slowing down doesn’t mean giving up. It’s how Slowing down doesn’t mean giving up. It’s how we give our body the energy it needs to move forward. Your body isn’t working against you when it asks for rest. It’s asking you to listen... to slow down... to nourish... to give it the chance to repair, rebuild, and recharge. The pause isn’t a setback. It's the very thing that builds your strength. When you can tune into and honour your body’s cues... you’re not falling behind. You’re fuelling your next leap forward. I’m working on a new bundle of live masterclasses to support you to reconnect with your body, mind, and puku. Which one feels most aligned with what you need most right now?
I'm in! The space is coming together and it feels I'm in! The space is coming together and it feels great... so, now welcoming new clients in-person here in Miramar, Te Whanganui a Tara Wellington, and still supporting clients online too. If you’ve been thinking about putting your health and well-being at the top of the list… this is your sign. When we work together it's about digging deeper to truly understand the reason things haven’t clicked or worked before, while figuring out what actually works for you AND your body (not what everyone else says you "should"), and implementing strategies and tools that actually work. Because this isn’t just about habits... And it's not just about the food... It's about your thoughts and mindset so you're able to consistently look after yourself for a change. And it's about prioritising the things that truly matter - like you! And it’s even about becoming someone who feels so grounded and capable... you can keep it up even when life feels a bit wobbly. Flick me a msg to set up a time to connect to find out where to from here. You're worth it.
You don’t need another post or podcast telling y You don’t need another post or podcast telling you to cut carbs and sugar... Put down the protein bar, we need to talk about what’s actually eating you. My new Mind Over Mouth podcast is where we actually talk about the messy, emotional, human stuff underneath your relationship with food. I’m talking "no self control", body image spirals, ADHD snack attacks, late-night cravings, “why do I feel like I'm too much and not enough” kind of days… all of it. If you’ve ever said, “I know what to do, I just can't seem to do it"... this podcast is for you. Episode 1 is out and it’s probably exactly what you didn’t know you needed to hear. The feedback has been amazing! Because you’re not broken. You’re not "bad" at self control. You need support that helps you to let go of the things and beliefs that aren't serving you. Let’s change that. You're worth it.
You don’t need more willpower... You need my Min You don’t need more willpower... You need my Mind Over Mouth podcast. 😘 It's my birthday so this is my pressie to you.🎉🎉🎉 It's dropping later today!!! Flick me a message if you want the link! Because your relationship with food isn’t about being “good” or having more control. 👉🏼 It’s about unlearning all the crap diet culture has taught you. 👉🏼 It’s about losing the weight of other people’s expectations 👉🏼 And it's about tuning in to what your body actually needs. This first episode is for anyone who’s ever felt like too much, not enough, or both at once. Make sure to drop me a message if you'd like the link when it's live so you can follow and subscribe. 🙏🏼😘
I have the best clients. 🥰 Courageous and vulne I have the best clients. 🥰 Courageous and vulnerable, curious, and committed to doing the work… and it’s changing their lives. To my clients... Thank you! It’s a privilege to walk alongside you as transform your relationships with food, body, and self so you can step into your ultimate self and health. And to my future clients... If you’ve been thinking “maybe now’s the time”, this is your sign. 💯 😘 Whether online, or from next week I'm opening my books for in-person clients in my new space at the back of the Miramar Natural Health Centre. Spots are limited, so it's your time to book a free consult now. Link in bio. You're worth it. 💖
Sometimes it’s as simple as choosing to show up Sometimes it’s as simple as choosing to show up differently for yourself. Last weekend I had the pleasure of facilitating three sessions at the Enspirited Wellness retreat for Health Coaches in Rotorua - exploring confidence, consistency, and the courage to show up for clients, AND self. Thank you to this amazing wahine for the opportunity. Loved working with you Ashlee. 💝 The weekend totally filled my cup... beautiful kai, connections, spa time, cacao and sound bowls, the amazing feeling of being right where I'm meant to be, and some time to look towards the future - my new podcast launching this Thursday 17 April (just quietly 😘), how things change moving into the back of the Miramar Natural Health Centre, and programmes and offers to support you! What would it look like to give yourself the space to feel into what’s next? How are you showing up for yourself so you can better look after your loved ones, or your clients? I'm making more of a conscious effort to take time out for myself so I am able to better serve others. And I'm checking in with my values to make sure the things I'm doing are aligned with who I am and where I want to be. And, sometimes the most powerful shift starts with a simple decision... to look after yourself like you look after everyone else. You're worth it. 💖
You know those moments when it feels easier to rea You know those moments when it feels easier to reach for food or alcohol to numb the stress, or pain? Yeah. That was me. I did it often. Eventually it caught up to me. I got so f*cking medically sick. And then I got sick of feeling 80 when I was only 40. So I made the choice to change my life... Surely there had to be a better way... and now I help you to do the same. It’s your time to choose you and your body. You only get one this lifetime. This isn’t about fixing. It’s not about being having to be better. It’s about diving deeper, to tune into your true authentic self, so you're able to LET GO of the WEIGHT of other people’s expectations. The best athletes, leaders, businesses, and coaches have coaches. Why? Because we understand the power of coaching. So if you’re ready to change your relationship with food, your body, and ultimately yourself… I'm here for it! And... exciting news if you're in Wellington! I’ll be accepting in-person clients soon so let's chat! This is your new beginning. You're worth it.
For most of my life, I'd swing between “dieting" For most of my life, I'd swing between “dieting" (or restricting) to having a binge fest, to being a total gym junkie to paying the gym cleaners, following a strict routine to not doing anything. There was never a balance... It was ALL IN or nothing. 🙃 Every time I “slipped up", I’d feel like a total failure. I believed I'd ruined all my progress so might as well just eat whatever I want, or I'd tell myself I'd start back at the gym next week. I felt like I had to be really hard on myself to follow through... to motivate myself... to change. Funnily enough... the real change didn’t happen when I got stricter... It happened when I tuned into to what my body and brain actually needed... AND when I brought in more compression for myself. When it became more about how can I nourish my body and brain instead of punish it, things became more clear. How to go with the flow of life while looking after myself took a little getting used to... Especially enjoying myself without beating myself up for "getting off track" or "falling off the wagon". I slowly realised showing up for myself everyday looked different and didn't have to be perfect. It’s not the occasional smoothie or one-off meditation that makes the difference. Nor is it the one night or with friends or mid-week takeaway. It’s what we do consistently that makes the difference. Eat something that didn't serve you first thing? There are several more opportunities in the day to choose something that will... You haven't failed and you don't have to start tomorrow - or Monday. Slept in instead of going to the gym... No worries - how can you get other movement in during the day to support your mental fitness, focus, digestion and more? It's never too late to start showing up for yourself… and you never have to be 100% on all the f*cking time. 😘 Now don't be using that to justify behaviors that don't serve you... It's what you do consistently that makes a difference to your health and wellbeing. You're totally worth it. 💝
Self-care isn't selfish... It's essential. Nouri Self-care isn't selfish... It's essential. Nourishing our body, mind, and puku (belly) is so f*cking important. It basically means looking after and supporting ourselves so we feel aligned and alive. What that looks like is different for everyone. What does it look like for you? For me... 💫 it's writing 💫 it's getting present 💫 it's showing myself to safely allow and feel my feelings 💫 it's talking kindly to myself 💫 it's snuggles 💫 it's hugs 💫 it's aromatherapy 💫 it's walks in nature 💫 it's listening to music 💫 it's moving 💫 it's spending quality time with loved ones and friends 💫 it's connecting with like minded people 💫 it's ocean swims 💫 it's buying myself flowers 💫 it's rest 💫 it's going to bed early 💫 it's breathwork 💫 it's traveling 💫 it's exploring 💫 it's getting support 💫 it's working on projects that light me up 💫 it's retreats. I'll be honest... The last few weeks have been rough. I've had to dig deep and use tools in my eating recovery and body image toolboxes as well as many of the above as a form of self-care. So I was really looking forward to today! 🌊💝 We had an amazing Spiritual HQ retreat with Jacqui Sive and the crew today. It was exactly what I needed, a space to connect, to let go, to support and be supported, to hold and be held, and to be filled with energy and love. When we invest in ourselves, when we fill our cups... when we get support to heal and grow everyone benefits - not only us. Our whanau (family) benefits, our friends, our communities... Through our self-care we create a ripple effect. We deserve to be nourished. We deserve to love on ourselves. Because when we connect with ourselves and our needs... we become aligned AND alive. And who doesn't want that?! 😘 What does self-care look like for you?
Because it's more than 'just' the food. 🩵 It's Because it's more than 'just' the food. 🩵 It's about our feelings and thoughts about our body. 🩵 It's about what we have been told about our bodies. 🩵 It's about how we move, or how we feel about moving. 🩵 It's about how we think we look when we move. 🩵 It's about control, and a feeling of lack of control. 🩵 It's about our feelings. 🩵 It's about dopamine, and sometimes addiction. 🩵 It's about rebellion... with a side of punishment. 🩵 It's about Big T and little t. 🩵 It's about how our experiences have shaped us. 🩵 It's about our beliefs, and our fears. 🩵 It's about what our thoughts tell us we can and can't do. 🩵 It's about safety. 🩵 It's about what we're really hungry for. 🩵 It's about masking. 🩵 It's about how we really feel. 🩵 It's about loneliness... ...and so much more. I've got you. Follow for more real talk on body, mind, and food. You're worth it. 💖
3 ways to tap into your power to change... 🌿 W 3 ways to tap into your power to change... 🌿 When the pain of staying the same is worse than the pain of change. 🌿 When you’re emotionally connected to what you actually want. 🌿 When you start making choices as your future self... EVEN if you're not there yet. You're doing this for you! That’s when the magic kicks in. That’s when we realise... hang on, maybe I can do this? That’s when change starts to stick. That’s when it starts to feel possible. I’ve been there (messy bits and all). Now I get to walk alongside incredible humans, like you, who are ready to step into their ultimate health, and self. You don’t have to do it alone. 🩵 Flick me a message if this hit home... you’re totally worth it.
You’ve been scrolling, looking for answers wonde You’ve been scrolling, looking for answers wondering why you know what to do, but just can’t seem to stick to it. Maybe you’re feeling stuck with your eating, like you’ll never get out of this cycle. And, you’re sick of feeling like "when am I going to get sh*t together" so you can ‘fix’ yourself. STOP! That's exactly why I do what I do. I know what it’s like to be 'over' the same playbook, feeling like you’ve failed again, or feeling like you’ll never be able to do it AND not wanting to be like this anymore!!! It’s EXHAUSTING!!! If you’re new here… kia ora I’m Elizabeth… everyone calls me E. Follow along… if you want to free yourself from food rules, stop obsessing over your body, and actually enjoy eating again - WITHOUT all the guilt and stress. I’m not your ‘everyday health coach’… along with my specialist training, I'm someone who’s struggled with disordered eating/EDs, addiction, ill health, and ADHD, I bring a deep understanding of what it’s like to get ‘unstuck’ and rebuild. I’ll be honest… it’s a journey, so let's walk together. My promise to you is I'll meet you where you’re at - no judgement, only curiosity. I will help you feel safe while exploring what’s keeping you stuck in the cycle. And even though people say I have a compassionate and empathic coaching style, I’m not afraid to challenge and call out the BS (with your permission and with love of course). Drop a 💝 in the comments if you're ready to finally put yourself first. And keep your eyes peeled, I’m going to be breaking sh*t down over the next week.
Contrary to society’s expectations… the most i Contrary to society’s expectations… the most important relationship is the one you have with yourself! What if you were to love and look after yourself the way you do with others? Self-compassion isn’t selfish - it’s the foundation for stepping into your ultimate self and health so you can show up in this world in the way you want to. So how can you... 💖 Speak to yourself with kindness 💖 Honour your needs without guilt 💖 Embrace yourself, just as you are. If you're ready to do the mahi (work), book a consult with me. It's time to honour and love yourself because you're totally worth it.
Racism continues to have a negative effect on tang Racism continues to have a negative effect on tangata whenua and their whanau. As tangata tiriti we need to do better. It's crucial Te Tiriti is upheld - as tangata tiriti we wouldn't be here without it. Te Tiriti o Waitangi guarantees Tino Rangatiratanga for Māori and it's important we honour that autonomy for Māori as experts of themselves, their communities, and their needs. Tino Rangatiratanga is about self-determination, self-reliance, and the desire to decide ones vision and destiny. This builds Māori up... AND it builds all of our communities up. Everyone is looked after. "It's not scary. It's good for everyone and nobody misses out on anything" - Riana Te Ngahue (Ngati Porou) It's for better health and mental wellbeing. It's for better medical, mental health, and support services. It's for better education. It's to protect whenua. It's to protect Aotearoa's resources. It's for stronger communities. It's for a better future. Ngā mihi to Tamara for putting together my images and videos from the Te Whanganui a Tara Toitū te Tiriti hīkoi. And to Tamara, Scarlet and Tyla for supporting me on my health coaching business journey. #toitutetiriti #tangatatiriti
Where are my android users at? Say hello to my new Where are my android users at? Say hello to my new Samsung smartwatch! (not paid - just excited!) I can go swimming with it!!! This isn’t just a gadget... it’s a reminder to take action... And not just any action... committed action. For me, that means taking steps (literally and figuratively!) toward the things I’ve been putting off - like tracking my health metrics. What’s one thing you’ve been putting off but are ready get out of your way this year? I'd love to know in the comments. Taking action is easier when we do it together. And for those of you who know the value of expert 1:1 support in taking action to reach your goals, I'm only a message or consult away. 😘💪✨
Fine dining doesn’t have to come with a side of Fine dining doesn’t have to come with a side of guilt... Life’s about nourishing your body, mind, puku... and soul! Sometimes that means splurging on an incredible meal at a special place. Last week I had the pleasure of dining at The Grove with one of my colleagues and good friends Ashlee. Every bit of the evening was amazing... From the welcome, to the food, to the wine and sake, the service, and of course the company. And thank you @michaelpdearth for taking the time to come over and say hello. Always lovely to see you - even if your a Yankees fan! 😘 Going out to eat can be a celebration, not a calculation... without the anxiety, and the side of guilt, or shoulding on yourself. You can be healthy and not on a diet, and it's bigger than balance and the food. Because health isn’t just what’s on your plate... it’s how you feel, how you connect, and how you live! Tag a foodie friend you know would love this! And if you have the chance, get to The Grove. They are sadly closing their doors. Thank you again for an incredible dining experience.
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Copyright © 2025 Elizabeth Marshall | Body Mind Food Coach | Nourishing Body Mind and Puku (belly)