Buh Bye Food Restrictions



This is an open letter to my Mojo Mastery students. There’s a BIG reveal you’re going to want to share with every health conscious person you know.  

Dear Mojo Mastery students, 

I’ve been waiting for the right time to tell you this. I’ve put years of research and development into this. Countless hours in contemplation, meditation, feeling into it, living it as well as years applying it to my one-on-one practice.
I just got off the phone with Jane and I feel like celebrating with ice cream! She had an Intuitive Reading and one nutrition consultation, with me. Today, at her third session, she had this to say:   
  • The SHACKLES have come OFF, I have ALL the options​​​​​​​
  • My partner of 24 years told me, “I feel like I live with a different person!”
  • People around me are AMAZED, they’re asking “How did you do it?!”
  • I want to share this process with everyone  
  • I feel ENERGIZED, free, EXCITED and delighted
  • I’m “going for it.” This is FUN! 
You know me, I take nutrition advice seriously. I know how debilitating and frustrating it is when you hear conflicting opinions. I’m fiercely protective, cautious and I;m sure to have proof. But more importantly, it’s my job to share what I know and give you permission to thrive.
That said, the time has come to boldly draw my sword in the sand and tell you which side of the “line” I stand on. 

Dairy and gluten are health foods, they’re NOT the problem. You will not become healthier by avoiding them. More harm is caused by keeping food sensitivities out of your diet.


Elimination diets have caused an outbreak of food phobia and orthorexia.

People are stuck in restriction because of fear, misunderstanding and the side effects of nutritional deficiencies. This causes a negative cycle of confusion & defeat and it needs to be STOPPED. 

The goal is an INCLUSIVE, robust and diverse diet.

Fear is a symptom of depleted nutrients. You may feel this is true and don’t know where to begin. You’re afraid of feeling worse and you’ve tried, before, without success. I’ll hold your hand

Jane wasn’t messing around, she’d had serious GI issues and was able to reintroduce a long list of “no” foods. If you don’t have celiac or a straight up allergy, you can take the shackles off and eat foods that once hurt you without symptoms. Here’s how I can help:  

  • Three phone or video consultations
  • An Intuitive Reading
  • A customized nutrition plan + herbal medicine protocol (no pills or powders) 
  • Wise Woman Health “caring” & “listening” with over 15 years experience
  • BONUS: A wild harvested 4oz “Spring Tonic” delivered to your door!
This is going out to hundreds of Mojo Mastery students (and the public) and I only have 30 spaces available. This will fill up, so if you want to fill up on foods you’ve been avoiding, sign up
There’s no price you can put on food freedom and there’s no harm in asking for help. This is not something you’ll read about in current Health magazines, either. 

THIS is wake-up call I’m sharing with you (so you can share it with others). The question is, why are you waiting another minute? Put your clicker over here, yes you can! 

“In the Wise Woman Tradition, we nourish what we want to be, rather than rejecting what we don’t want. We trust our bodies, we trust the earth, we trust our gut feelings.” ~Susun Weed  
With passion, excitement and a crispy baguette,


{Wise Woman Nutrition}

Yes, of course it hurts

You’ve heard about coffee enemas right? An expensive cold brew you don’t get to drink. It goes in a different hole 😬

Drinking coffee activates your bowels and improves peristalsis. Why would you…?!?! Never mind, I’ll never understand how this became a trend.

Spring’s got me thinking about bowel movements, pressure, frustration, self-judgment, irritability & anxiety. These are common feelings this time of year, believe it or not. Especially in Maine, we’re behind Alaska as the last to Spring. It’s a sloooow start and I can feel the agitation.

The truth is, Spring is uncomfortable. Even if you slept like a champion all Winter. Even if you live in a sunny state. Spring is like puberty, it’s awkward. It’s the opposite of smooth, it’s muddy, messy and there’s a lot of change happening at once. 

The idea of reaching for a “coffee enema” to get your bud to sprout FASTER isn’t what mother nature intended.

Detoxing doesn’t release pent up energy and cleansing won’t restore order to chaos.  

This transition can feel rough, no doubt! And you want to BLOOM when the time comes. If you do well with personalized attention, check out my Seasonal Spring Renewal.

When you feel bad, your mind spins with should’a, could’a, would’as

That’s natural. Waking up after a long hibernating season, you’re not supposed to feel “springy & sparkly.” You’re supposed to feel like you just woke up! The key here is to understand you’re in a season and not get swept away trying to “fix” it.

Magazine covers of women frolicking & jumping in Spring dresses are designed to get you to buy Spring. They know you want to sparkle & shine. And a dress or a brightly colored hoodie (whatever your fashion sense) can give you a boost. But the idea that you roll out of bed Spring morning feeling like vibrant pastels is a MYTH.

Spring is a dance, it’s playful, like a game of peek-a-boo. And you may get impatient, angry and frustrated. If you BLAME yourself for being a “bud” and reach for a “quick fix”… I’ll wave my bright yellow CAUTION sign around, while break dancing, until you STOP and look at me. Embrace your awkward! Don’t miss your emergence.

Doing anything other than “nourish & tone” causes weakness & atrophy.

You become less resilient, more susceptible to dis-ease, more irritable, impatient, critical of yourself and others, making it a habit to swing from one extreme to the next and making life (a series of transitions) more difficult.

Here are my 5 favorite ways to flourish, sparkle & shine this Spring

1. Take a walk, often. Over steamy Thai curry, my friend told me (with awesome hand gestures) she’s watching Spring come to life! Other years, she’s looked up and there Spring was. This year, she can tell you how much a plant has grown each day, which fern’s fronds have uncurled and which plants are growing in her neighborhood. She’s taking it ALL in – the smells, colors and essence of Spring.

The conversation started over how much JOY her new dog brings. #1 could be, “get a dog.” The dog is the reason she’s taking walks every day, no excuses. But Spring is lighting her up, and in return it lit me up.

She figured out how to make time slow down by enjoying the season.

It’s so simple but ‘simple’ gets bullied by “too much to do.” So, stand up to bullies. Go for a walk! Look at the plants. Get to know your environment. Return to the same plant day after day. Talk to it!

Seeing change, makes you resilient to change. Not to mention, your liver functions better when you’re moving.

2. Bend down, eat a green (dandelion) leaf every day. 

Eating wild food (often) is one of the best ways to build strength, resilience and vigor. Wild food has survived the elements. Weeds have the power to grow through cement. They’ve learned how to adapt in less than ideal habitats. You want wild in your diet!

Eat Dandelion because it’s the most easily identifiable weed. There are many edible options on your way from the house to car or bus. On your walks and along roadsides. If you want to expand your weed diet, google “Herb Walk” in your community. You’ll be amazed at the super-foods under your feet. 

Even organic farming practices have bred nutrition out of plants. Wild foods help you reclaim the highest nutritional content available.

They’re also slightly bitter, a taste American palettes have lost. By increasing the amount of bitter in  your diet, you naturally lower sweet cravings and change your taste buds to desire more nutrition. Buh bye, willpower!

3. Exfoliate. Scrub the s%$t out of your skin. That’s what I want to do!

I slacked on my winter sloughing and I can feel it. It’s like my skin’s not breathing as well and it’s less fluid. (This is from someone who spent years skin brushing).

Be careful what kind of brush you get. Not too firm, not too soft. You want the bristles just right. You can use a washcloth, “shower gloves,” and something my friend Wendy DeRosa just told me about, a “fascia blaster.” This is different than skin brushing, it works on breaking up fascia but the goal here is circulation, lymph movement and blood flow. I’ve never tried the fascia blaster, but Wendy really likes it. It’s known for relieving pain, inflammation and cellulite.

Skin brushing is for overall health, it’s not superficial.

Although the skin smoothing & exfoliating is awesome. You get some of the same benefits of exercise and an overall feeling of wellness. A consistent routine of 1-2/week is beneficial. It’s especially great after a long day of travel, sitting, road tripping and yes – during Spring season. 

The lymph doesn’t have a pump like your heart but movement & flow is equally important. The lymph gets pumped by moving your tissues.

I never knew how impactful movement of any kind is, until my partner told me what happens to stroke or TBI patients in the neuro- unit. In the rehab hospital where she trains, when someone becomes immobile, even for a day, the body shows signs of breakdown. (I’ll spare you the details, it’s not pretty).

Side note: I want my stand up desk back!  

4. Clean your house. The only “cleaning” you need to do in Spring is house cleaning!

This should cause a sigh of relief. De-clutter, shed or minimize, depending on your Feng shui school of thought, is the type of cleaning I want you to do. First, the surface clean. Then, the deep clean. Then, the ruthless elimination of stuff. Nah, it doesn’t have to be ruthless. But it helps when you’re guided by a vision of who/what/how you want to be.

Another friend recently told me, over the same bowl of curry, that out of “nowhere” she’s madly inventorying everything she owns. She either has to find a home for it, give it away or throw it away. You may find yourself “Spring cleaning” naturally, go with it! The desire to “clear out the nest” is real, people unfortunately confuse this urge for cleaning out their intestines. No! Stick with nesting.

I’m a guest teacher for a wellness program and I’m AMAZED when they get to the De-Clutter section, how much transformation happens from filling double-sized garbage bags with stuff and taking them away. I encourage you to make time for it, even if you take 15 minutes a day until each room is complete.

5. Get pissed.

There’s a lot to be angry about. But if you’re socialized female, you were taught that anger is dangerous, impolite and not tolerated. You were shamed out of anger.

It’s the shaming of anger that causes problems, not anger itself. In Traditional Chinese Medicine, Spring is associated with the Wood Element. The wood’s “climate” is windy and the “emotion” is anger. When these two are flowing in harmony, anger comes to pass

How do you let anger pass? Follow the steps above and acknowledge you’re angry. Before every blooming tree was an agitated sapling. Make this your motto and anger becomes food to grow!

There’s healthy ways to MOVE anger. Exercise, kickboxing, kundalini yoga, sex, singing (especially angry songs), dance and poetry. And while we’re in the Wood Element, the vocal quality is “shout.”  There are workshops for this, which is great so you avoid unleashing on others. I haven’t seen that be effective on people you love. There’s Non-Violent-Communication and other tools.

To get in tune with nature, let your anger fuel your passions and take action. My whole business started because I was angry. Angry that people get sick from food related illness. Angry that the food system doesn’t care about health or animals, it cares about profits. Angry because sexism exists in the healthcare system. What are you angry about?

Now that I’ve got you good & pissed, here’s something to smile about.

You and me skipping into the woods holding hands🌲👭. Click here to find out how to grab my hand all the way to flourish, sparkle, shine, RENEW!   

Take these steps to heart, share with friends & family and tell me — have you felt the agitation? Reply in the comments below and subscribe for more unconventional wisdom.

*This essay was inspired by my Instagram post “what stage of bloom are you in?” My friend Yasmine, from Sweden, responded to my question with this beautiful poem by Swedish poet Karin Boye.

Yes Of Course It Hurts

Yes, of course it hurts when buds are breaking.
Why else would the springtime falter?
Why would all our ardent longing
bind itself in frozen, bitter pallor?
After all, the bud was covered all the winter.
What new thing is it that bursts and wears?
Yes, of course it hurts when buds are breaking,
hurts for that which grows
                         and that which bars.
Yes, it is hard when drops are falling.
Trembling with fear, and heavy hanging,
cleaving to the twig, and swelling, sliding -
weight draws them down, though they go on clinging.
Hard to be uncertain, afraid and divided,
hard to feel the depths attract and call,
yet sit fast and merely tremble -
hard to want to stay
                    and want to fall.
Then, when things are worst and nothing helps
the tree's buds break as in rejoicing,
then, when no fear holds back any longer,
down in glitter go the twig's drops plunging,
forget that they were frightened by the new,
forget their fear before the flight unfurled -
feel for a second their greatest safety,
rest in that trust
                   that creates the world. 

-Karin Boye

Photo Cred: Avena Botanicals

I Still Hide Food

You’d think gawking at people’s plate’s would be taboo but food-shaming is going strong. I’ve been sensitive to it since I was a young girl when my dad, bless his heart, would say things like – are you sure you want to eat that?

He was referring to anything on my plate that wasn’t “dietetic” (that’s what they called it in his day). My dad was raised on the belief that the most important virtue in life is to be thin & beautiful.  Add that to a child-born battle with weight and you get some crazy “food rules.”

In a nut shell, the rules in my house were:

  • fat is the enemy
  • red meat will kill ya
  • you only deserve to eat if you’ve exercised your ass off
  • fish is the only food to eat guilt free (that and crackers & jelly??)
  • sorbet is a pass, ice cream is NOT
  • and fat is BAD (mentioned twice for emphasis)

Today at Alfalfa’s Oatmeal Bar, I wasn’t ashamed of being seen with oatmeal (Paleo peeps don’t scare me). I wasn’t afraid to fill my cup to the brim (I don’t hide my portion sizes). What I didn’t want anyone to see was… how much butter I put in my oatmeal (aka FAT). 

The fear of FAT is steeped in our psyche.

And although I’m not ashamed of how much fat I eat – FAT saved me from incessant food cravings, imbalanced hormones, a boring diet, anxiety and depression – my fear is “what people will think of how much fat I eat.”  Being a “nutritionist,” I could lose business if people turn away in disgust before they know the facts.

Are you judging the fat on YOUR plate?

Luckily, the door’s been opened for you to hear otherwise. You WANT to trust fat. BUT WILL THE FAT YOU EAT MAKE YOU FAT?

No! (I have to shout because this is important).

Fat is your friend. Fat from pasture-raised animals not given antibiotics, growth hormones or toxic waste is a “superfood.” It’s also a macro-nutrient, which means you MUST consume it in order to supply your body proper nutrients required for LIFE (you’re body doesn’t produce it).

Weight gain is caused by imbalanced hormones, stress, nutritional deficiencies and DIETING. The fat on your body is NOT caused by the fat you consume. 

Fat is actually a digestive aid! It helps break down carbohydrates. Why do you think the French love their fatty sauces? Because in most cultures, meals are designed for digestibility. Fat, like fermented food, is intentionally included because they’re both high in enzymes which break down nutrients so your body can assimilate nutrition with ease. 

Like bread was designed for butter, chicken breasts were designed to eat with chicken skin (the tastiest part)!

If you’ve taken animal protein out of your diet, you’re likely deficient in fat. 

Grains need to have fat added.  Like my oatmeal at Alfalfa’s Oatmeal Bar. I tucked 2 pads of Organic Valley Butter into the center to get it melted and took this photo. Then I added one more for good measure. I could have added a fourth packet (another 1/2 Tablespoon) but not in public!

The measure of whether I added the right amount of fat is – how I feel. I wasn’t hungry or snack’y until 4 hours later. Feeling satisfied is a sign of a well balanced meal!

There’s no reason to be ashamed of eating large portions of fat. In fact, you can use people’s reactions as a measure: if “jaws drop,” you’ve added the right amount. And when it happens, send them to me.

If you want to optimize your fat digestion, drink bone broth regularly. Click here and you’ll be notified of my next #30DayBoneBrothChallenge. It’s the best way to get broth’ing. 

Bone Broth increases bile acids which aids fat digestion.

Until then, try increasing  the amount of fat in your diet at a slow & steady pace. That’s wise with any dietary change. Choose organic butter or ghee, extra virgin olive oil and animal fats. 

If you liked this article, please share it with a friend or family member. And subscribe for freebies.  

Egg Cups: Make Ahead Breakfast

Spring Egg Cups
  1. 4 to 6 large Russet or Yukon potatoes
  2. 2-3 strips of organic bacon, cut into small pieces
  3. Salt & ground pepper
  4. 1-3 Tablespoons Extra Virgin Olive Oil (EVOO)
  5. 16 pasture raised eggs
  6. Colorful silicone muffin cups*
  1. Preheat oven to 400F.
  2. Bake the potatoes until tender, about 30 - 45 minutes. Allow to cool, peel the skins off, then grate. Season well with salt & pepper and add desired amount of EVOO (if you're not adding bacon, opt for more EVOO).
  3. Scoop 2 to 3 tablespoons of grated potato into each muffin cup. Use your fingers to gently press down on the sides and bottom to make a nest - you're making room for the egg.
  4. Sprinkle a few pieces of bacon in each cup. Bake for 30-45 minutes to help crisp the potatoes and cook the bacon.
  5. Allow the nests to cool before cracking an egg into each cup (it's okay if some of the egg white spills over into the pan. It cleans up easily at the end). Sprinkle with salt & pepper and bake until the whites are set and the yolks are cooked to desired temperature (soft, medium or hard), about 15-30 minutes.
  1. *We use Fir Tree Brand Silicone Baking Cups. They're BPA-free and the colors are great. You can find them on Amazon.
Adapted from Pioneer Woman
Adapted from Pioneer Woman
Marcie Goldman http://www.marciegoldman.com/

Your New Year’s Challenge

Eat More!

I’m serious. In the wake of New Year’s, cleanses are trending, stores are stocked with Detox Kits and the desire for a fresh start is HOT. I want you to stay STRONG.

Don’t let your New Year’s ambitions give in to the “quick fix.” Resist the pills & packets that promise health and do what you know is good for you, eat well

My New Year’s Challenge is to avoid the idea that you you can jumpstart your health by cleaning your colon, eliminating toxins or limiting calories. INSTEAD, feed your body life-giving nutrients. 

Here’s what makes the eat more, not less strategy so successful: 

1. You dodge the deprivation/binge cycle.

2. You get ‘excited’ about food instead of ‘careful’. 

3. You gain momentum. Unlike cleanses, you don’t want to stop! (longevity). 

4. Eating nutrition creates a desire for more nutrition (cravings transform).

5. Chronic health problems go away.

6. Nagging hunger stops (sugar cravings and nighttime snacking disappear).

Don’t waste your New Year get-up-and-go on a diet, detox or cleanse. If you need structure & motivation, I’ve created something sane, doable and 100% effective.  

My New Year’s Challenge takes 10 days. It is a challenge, I’m not going to lie. One that will leave you deeply nourished, proud and UNSTOPPABLE. The measure of a successful ‘eating plan’ is how well you transition to the REAL WORLD. This is how you’re going to sustain your progress and more importantly, multiply your results. Anyone can not eat gluten or sugar for 10 days, this is so much more. 

Please have a look NOW, my Challenge is time sensitive… we begin TUESDAY January 27th and I want YOU to be apart of this. You don’t want to miss this opportunity to get a head start in 2015. 

To new beginnings & a whole lot of Mojo in 2015!!!

Avoid the “quick fix,” you deserve more!

My favorite gluten-free dessert

Apple Crumble
  1. 8 organic apples
  2. Juice of 2 lemons
  3. Zest of 1 lemon
  4. 1 T arrow root powder
  5. 2 T Rapadura, Succanat, or coconut sugar
  6. 1/2 tsp cinnamon
For topping
  1. 3/4 cup (organic) roasted almonds or "Crispy Almonds" (soaked and dried)
  2. 3/4 cup arrowroot powder
  3. 6 T organic butter, softened
  4. ¼ cup Rapadura, Succanat, or coconut sugar
  5. ¼ tsp celtic sea salt
  6. 1-2 tsp vanilla extract
  7. ½ tsp cinnamon
  1. Cut apples into slices or small chunks. (You want to be able to scoop up a bite with both apple and crumble, so cut the apples fit on your spoon). Toss apples with lemon juice and lemon zest.
  2. In a separate bowl, mix the dry ingredients together: arrowroot powder, sugar, and cinnamon then toss with apples. Pour the apple mixture into a buttered baking dish.
  1. Put almonds in a food processor, spice or coffee grinder. (A high speed blender also works). Process to a powder; it's okay to leave some of it chunky. If using a Food Processor, add butter, arrowroot, sugar, vanilla, salt, and cinnamon and process until smooth. (I grind the almonds in my coffee grinder and then mix the crumble together with my hands in a bowl). Crumble the mixture on top of the apples.
  2. Bake at 350 degrees for 50-60 minutes, until the crumble is golden and the apples have a syrupy coating (not shown in this picture). Serves well with real whipped cream, crème fraiche, cream or coconut milk.
  1. I recommend doubling the 'topping' ingredients, it's the best part and I feel shorted if I don't have enough crumble. You can also use this recipe for a Berry Crumble, just leave out the cinnamon. One large bag (16 ounces) of any frozen (or fresh) berries.
Adapted from Nourishing Traditions by Sally Fallon
Adapted from Nourishing Traditions by Sally Fallon
Marcie Goldman http://www.marciegoldman.com/

5 Non-Food Ways To Boost Digestion

5 Non-Food Ways To Boost Digestion

Did you know that stress is one of the main causes of poor digestion? Of course food matters, but optimal digestion involves more factors than what’s on your plate. To improve digestion I recommend my clients integrate these 5 non-food related activities.

  • Spend time in nature. Interact with animals. Return to Mother Earth. It’s time for you to remember who you are. Deepening your connection to the divine source will uplift and de-stress you.
  • Instead of looking at what you’re eating, look at how you’re eating. Resist eating fast. Panicked eating is stressful eating. Slow down. Savor. Stress chemistry is a major reason for poor digestion. It’s crucial to reverse that and give the body “happy chemistry.”
  • Hang out with healthy, happy people. Being around strong positive energy will greatly improve your own “happiness chemistry.” Improving your happiness chemistry will make your belly happy too. Again, when the body is under stress, peristalsis is slowed and digestion is down-regulated, causing stomach aches & constipation. Happy brain, happy colon.

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I Ate Badly Today

Have you ever said those words to yourself?

I certainly have and what usually follows isn’t pretty.

This particular thought is a nasty one. You know why? Because it comes across as “smart.” It’s like the more you tell yourself you’re wrong, the sooner you can right your wrongs.

Let me ask you… “how’s that working for you?”

If you’re honest with yourself, you will agree, it’s not working. For the majority of my clients, wanting health & fitness does not always get you health and fitness. Neither does scolding yourself for a “bad day.”

It’s time to call this thought out for what it is: “I age badly today” is a self-improvement landmind that denotes negativity, self-doubt, blame and shame and has never improved the body or the mind. 

This post isn’t a confessional, but a call to action. 

[Read more…]