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Elizabeth Marshall - Body Mind Food Coach logo. A sage circle with a white E in the middle, and white lettering outside the circle reading BODY MIND FOOD COACH
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: Dessert

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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This changed my life... Back in the day, I’d t This changed my life... Back in the day, I’d treat tiredness with pasta. Emotions with chocolate. Then beat myself up for feeling gross and “failing” again. Now I know what my brain and body actually need… I know how to tune into those messages (cravings) and it makes saying no (when I want to) so much easier. If you’re ready to stop starting over, again and again, and feel energised from food instead of drained or shamed, my new Aligned and Alive Mini group coaching programme is for you. Laughing soon! You know what to do. 😘
It's all cues... Our hunger. Our triggers. Our bod It's all cues... Our hunger. Our triggers. Our body's aches and pains. Our feelings. They aren't good or bad. They're messages. When was the last time you actually listened to the messages being played? What are the messages trying to tell you? What are you actually hungry for? (in a metaphorical sense) What if there IS something you can do to feel more aligned and alive? If you haven't caught up on my latest podcast, it's out! Mind Over Mouth Ep 4: Emotional Hunger vs Physical Hunger part 2 of 2 with the amazing @bronwyn.hudson And if you're wanting more personal support, so you can walk down the supermarket aisle without grabbing those foods that aren't serving you... I've created an incredible super short online group coaching programme - Aligned and Alive mini. It's only 4 weeks. Starts Mondays from 7 July 6.30pm-8pm along with peer and expert chat support in-between sessions. Early Bird $499. Flick me a msg to secure your spot. 😘
What if you didn’t need to “start again Monday What if you didn’t need to “start again Monday”? What if you could listen to what you actually need… what your body needs? What if you could stay aligned with your values, your goals, and who you want to be? I used to fall for that voice all the time. It still creeps in every now and then... But I don't have to listen to it anymore. Sometimes it's mean and says things like... "you've blown it - what's the point now". Other times it makes you think it's looking after you... “You've had a hard week. You deserve this. Just start again next Monday.” What does yours say? But now I stop. I notice the thoughts, I name them and acknowledge them, and then I neutralise them with one of these: ❤️‍🔥 How will I feel in an hour? ❤️‍🔥 Is this taking me towards or away from my goals? ❤️‍🔥 What would my future self choose... the version of me who nourishes and looks after myself? These shifts have been changer. And I have so many other tools to support you... in a way that works for you. So I’ve created something to help you do the same. ✨ Something exciting is coming. ✨ Something designed to support you in the moments that: ➡️ the all-or-nothing voice kicks in, ➡️ when you feel like you’ve “blown it,” ➡️ when you want to stick to the things that are important to you. No more starting over. No more guilt. No more diets. This is a 4-week online group coaching programme with limited spaces. We kick off Monday nights in July. Early Bird starts at $499. You in? More details coming soon... Or you can get in touch now to secure your spot. ❤️‍🔥
You don’t need to look a certain way to start... You don’t need to look a certain way to start... it's just a willingness to show up as you are and have fun! What an incredible Early Bird Beats with O-Studio and DJ Shan kicked off with a short breath work session led by Jacqui Sive. Full body freedom. No mirrors. No rules. Accepting that yes, right now I am in a bigger body... AND I'm fit. I can move. And I'm so thankful for that... because at one stage I couldn't. And honestly, no one really gives a f*ck because they're more worried about what everyone else will think. 💃🏼 So, look forward to seeing you at the next O-Studio Early Bird Beats 4 July 7am Courtenay Creative, Wellington. Keen to feel this kind of freedom in your body too? Work with me online or in-person in Wellington because you deserve to feel free. Message me for the link to book a free 30 min consult. 😘
Body Mind Food coaching is for the courageous ones Body Mind Food coaching is for the courageous ones. For the curious. The ones who are tired of surface-level change. One of my AMAZING clients... let’s call her Ms M...came to me after working with a bunch of other coaches. I’ll admit - I was a little nervous at first!!! 😅 And then I remembered... not all coaches are equal. And I’m not any coach. 😘 Being told what to do hadn’t worked for her. Lucky, that’s not what I do. Real change doesn’t come from following a checklist. It comes from... 🥹 tapping into what your desire and the emotion behind why you want it. 👁️ being seen and understood. (anyone else think that eye is a little creepy?! 😅) 🪽 learning to trust yourself. 🧘🏼‍♀️ connecting to your body, your mind, and your puku (belly/gut). 🧠 shifting your mindset and rewiring your brain. When you’re supported to think for yourself, feel for (or connect to) yourself, and act from a place of your true compassionate self... anything is possible. YOU'RE POSSIBLE. And in a way that allows you to do the things you say you want to.
It’s not about you... it’s about them. People It’s not about you... it’s about them. People assume. How you eat. How you move. How you feel about your body. And even when we know it’s more about them, it can still sting. So how do you stop their assumptions from hijacking your progress? I treat it like a research paper... “That’s interesting.” “Fascinating.” I wonder... Where did they learn that? Who told them that was true? Curiosity takes the sting out of judgment. Reminding you it's theirs... not yours. You don’t need to prove your health. You get to move, eat, and live in ways that feel good for you. Because you deserve to feel free to make your own decisions and feel good in your body... and not judged by them. If this resonates, I’ve got a space for a new client ready to do this deeper work. Let's chat. 😘 And if you're new here... Kia ora, I’m E - your Body Mind Food Coach... an award winning Master Holistic Health Coach with a focus on Mental Fitness and supporting those with ADHD and specialising in eating recovery, emotional eating and binge eating. I'm a neurodiversity-affirming, trauma-informed, LGBTQIA+ inclusive practitioner. You deserve to feel at home in your body. 💞 📸 @getcontent.nz @thenomadcreative
Have you listened yet? @bronwyn.hudson and I had s Have you listened yet? @bronwyn.hudson and I had so much to talk about I had to cut this conversation into TWO episodes!!! The first half dropped last Sunday... where have you been? 😘 So in this 3rd episode of Mind Over Mouth, I am joined by the amazing Bronwyn Hudson... my very first guest! We dive into emotional hunger vs physical hunger, binge-restrict cycles, ADHD, and how it’s not about willpower. 🎯 You’re gonna want to hear this... it’s a must-listen. Catch up before part 2 lands! You're worth it. 💝
Nourishment isn’t just food. It’s how we nour Nourishment isn’t just food. It’s how we nourish our whole selves... body, mind and puku (belly). ✨ So thankful I was able to join the Being and Belonging Retreat by Anna of Union Yoga and Rosenda of Cultivate You. Cover pic thanks to Rosenda. 💝 This retreat reminded me that sometimes our internal GPS (our habits, self-doubt, and programming) tries to steer us down the same old path… the one that keeps us safe, and stuck! Yet growth doesn’t live there. Sometimes we need to lose the GPS signal and trust we can find a new path… one that leads us closer to our desired future self. The self who feels more confident. More capable. More connected. And we don’t have to wait to be our future self. We can start now... with compassion, intention, and care. Coming home to yourself isn’t selfish. ➡️➡️➡️ It’s the most powerful thing you can do. You're worth it. Thank you so much to Rosenda and Anna for an amazingly restorative day out at Mangaroa Farms. Such a gift.
It's ok to enjoy eating food. Like really enjoy it It's ok to enjoy eating food. Like really enjoy it. There’s a big difference between nourishing yourself, vs "everything in moderation", vs eating like you don’t give a sh1t (we’ve all been there). The sweet spot? It's not the dessert... ok, that is pretty sweet! 😘 ➡️ It's enjoying food without the side of guilt or shame. Because sometimes nourishment isn’t about greens, protein, and healthy fat... it’s about good wine, slow mornings, and beautiful meals shared with the person you love. 🎊 This weekend away was all of that. Connection AND enjoyment. No overthinking, no tracking, no spirals... No shame. Just a chance to be. Food can be both fuel AND fun. ✨ You get to choose. ✨ This is what food freedom actually looks like. If you’re working on finding that balance and want to feel more at peace with food and your body... I'm looking forward to hearing from you when you're finally ready to put yourself first. To live life AND look after yourself. You're worth it. 💝
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.
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