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Feb 28 12

From Maasailand to Mt. Kenya

by springpoint

Sometimes the greatest medicine is simply human connection.

This January, I embarked on an extraordinary adventure. It all began when a friend/wilderness leader offered to guide five Maasai and five American women to the top of Mt. Kenya. A few years back, she had spent months in Maasailand training Maasai youth for jobs on their traditional lands. The unique connection she had forged with the Maasai community during that time paved the way for our remarkable cultural exchange. Please enjoy my story, a tiny window into three fantastical weeks in Kenya.

After three days of hiking and two nights of camping, we arrived at the Shipton Base Camp, mostly acclimatized, but tired. The icy summit that had started off as a distant speck was now a giant sheer face casting a shadow over our camp. Earlier that day, the Kenyan women burst into a spontaneous post-breakfast serenade, showering the Americans with blessings and demanding that all enemies “shut up” – this was a first for most of us. By that time, our Maasai friends learned to set up tents, witnessed ice freeze in their water bottles, and wore pants – all of which were firsts for most them. Our only casualties, up to that point, were a pair of boots, our water purifier, and a set of hand-beaded armbands that we cut off of Kasana’s swelling limbs. The wind blew extra hard that night. As I drifted off to sleep, I could make out the sound of Ester fervently praying through our neighboring tent walls in the newly familiar Maasai language.

By the time we arose at 4 a.m., the wind had miraculously settled down. Our ten faces turned upwards to see our route illuminated by a full moon. A line of flickering headlamps, high above, crept towards the summit through a patch of darkness. We formed a circle, gathered our resolve, and chanted once together, “Nadatoi.” Rough translation: “women guiding each other.” Without much hesitation, we began our own, long-awaited, quiet ascent towards the 16,500 foot peak. Falling into the rhythm of breath and steps, I scanned the towering horizon in search of our destination. There, perfectly nestled between the two peaks of our mountain, was the Southern Cross. I considered the possibility that Ester had somehow arranged the placement of this constellation through her prayers the previous night.

Three long hours of progressively thinning air passed, and the summit felt near. I convinced myself that I would lose my toes, or that my rapidly beating heart would explode in my chest. Maggie charged ahead, clearly well conditioned from a lifetime of traveling exclusively on foot on an arid ranch. Tiny Kasana stoically marched with wordless dignity. Ester’s fiery expression revealed a determination to either stubbornly make the summit or to stubbornly not make the summit. Only she knew. Sarah, Grace, Charity, Eilen, and Brooke all walked and breathed, walked and breathed.

As the sun rose to our left, trading places with the moon setting to our right, we were bathed in red light. Rafi shepherded and a few of us waited, determined to arrive at the top as a complete group. We scrambled around a labyrinth of rock formations, climbed a rebar ladder, and suddenly nine of us were standing on top of a cold, grey plateau, surrounded by 360 degrees of space. Esther froze at the base of the ladder, unsure if she would attempt the final ascent. She looked up with fiercely defiant eyes. We waited, and with oxygen-challenged voices, coaxed our last hesitant climber up the final vertical steps. She paused, and climbed….and then there were ten. A crazy dream, concocted on two sides of the globe months earlier, had crystallized. Five Maasai and five American women now stood on the highest mountain in Kenya, the second highest mountain in Africa. Although we did not verbally acknowledge the greater significance of this moment while on the peak itself, this climb represented other, bigger dreams: to go to college, to open an orphanage, to start a business, to become a doctor. Before this time, one of these women had never left her tiny equatorial ranch. In that moment our ten bodies, standing on the top of an extinct volcano in the clouds, signified the bottomless resolve and unshakable commitment necessary to transform the “impossible” into the “possible.”

While our hearts wanted to celebrate, our lungs begged for us to descend. So we scanned the rugged vistas, snapped a few photographs, and skidded down the less-than-stable, pebbly, scree slopes. Two hours later, victorious and limp, we collapsed in the midday sunshine beside our tents. The following day, the descent off the mountain was probably even more physically demanding than the summit day. But that’s another story. We drove away from the park in a Land Rover filled with swirling dust and Maasai song.

We celebrated in Nairobi, each woman dripping from head to toe in traditional beadwork and colorful fabric. (This was only fair, of course, since we Masungos asked that the Maasai wear our absurd trousers earlier in the week). Over dinner, Maggie admitted that she planned to lie to all of her friends back in Maasailand. She would tell them how “light” the packs felt, how “effortless” the hiking was, and how “delicious” the macaroni and cheese tasted. This way, if the opportunity to climb Mt. Kenya ever arose for one of them, they might actually go….and then they would know just how completely we all suffered. She shined her mischievous grin. Through Grace’s soft translation we learned that Kasana hoped to bring her two boys up Mt. Kenya one day. Ester proclaimed that under no circumstances would she ever allow her children to go near that mountain. But then her laugh, and subsequent tears, betrayed her sass as she offered thanks to each of us. In the two weeks that we had all shared, one on the Maasai ranch and one on the mountain, we had become family. I hope that I never forget the courage of these women, who faced layers upon layers of unknowing with unrelenting humor, gentle strength, and an indescribable internal stillness. I don’t know if I will ever set foot on Mt. Kenya ever again, but I thank that giant bump on the earth for sending to me genuine teachers, and for reaffirming for me the meaning of true wealth.

“Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it.”


Postscript: 6 months after the completion of this trip, Esther gave birth to a healthy baby. She did not reveal to us that she was pregnant at any point during our journey. And so, as fate would have it, she did carry one of her children directly to the top of “that mountain.”

Nov 18 11

PanAfrican Acupuncture Project

by springpoint

Nov 8 11

PanAfrican Acupuncture Project

by springpoint

In early November, I returned from Uganda having taught, treated, worked and played with an amazing cast of characters: 2 acupuncturists/trainers,  1 bearded director, 1 spirited Ugandan coordinator, 2 talented filmmakers, 1 quietly focused driver, over 50 motivated local health care workers/trainees, mobs of curious children, and hundreds of patients hoping to reap the benefits of an unusual offering.

The backdrop: lush rolling hills, groves of banana trees, winding red dirt roads, candle-lit storefronts, mopeds zipping by (stacked with all things imaginable and unimaginable), air smelling of wood smoke, kerosine, and earth, and people with eyes shining of kindness and presence.

The soundtrack: symphonic morning birdsongs, roosters crowing, late-night rhythms, and the occasional mosquito ominously buzzing by.

Before embarking upon this journey, I did not know what to expect. I approached the project with an eager curiosity balanced with a touch of skepticism, and a dose of fear. Upon returning, I knew that the people, the landscape and the project had breathed a little extra life into me.

Side by side with the local healthcare workers, our team gave birth to two temporary teaching acupuncture clinics. Within days, we were serving patients with an astounding range of ailments, scars, pains, diseases, and complications. The patients returned day after day, and waited hour upon hour, to receive treatment. The trainees worked eagerly and tirelessly to refine techniques that would enable them to carve unique niches for themselves at their health clinics.  If I had not witnessed patients repeatedly expressing gratitude with my own ears, if I had not seen the confidence and skill of the nascent acupuncturists with my own eyes, I would not have believed that such profound transformation could have been possible within such a short period of time. In the two small towns of Isingiro and Kamwenge, tucked away in distant corners of Uganda, the firey spirit of collective compassion blazed.

The scene echoed a rural China, where acupuncture was born thousands of years ago, where “barefoot doctors” brought acupuncture to remote communities only a few decades back, where for many this simple medicine emerged amidst few other options.

Thank you again to everyone who supported this effort and made it possible for these rare and inspiring events to unfold. As an acupuncturist, I often envision my job to be that of “holding space” for bodies, minds, and spirits to return to their natural states of intelligence. During my time in Uganda, I felt the generosity, trust, and kind words of those at home “hold the spaces” that grew healers.

In gratitude,


Mar 7 11

Miso Marinaded with Fish with Vegetable Fried Rice

by springpoint

Discover miso in March! The use of miso can be traced back to 4th century, B.C. China. The Chinese, born from a culture that has traditionally revered food as medicine, began to employ miso as gentle vehicle by which to enjoy the nuanced variety of local vegetables and herbs. They realized that the addition of a certain amount of salt to food cultivated beneficial bacteria and enzymes. Miso is made of cooked soybeans, koji (a live culture), salt, and various grains fermented for anywhere between a few months to several years. The microorganisms of this fermented product, including lactobacillus (similar to yoghurt), both prevent the growth of deadly toxic bacteria and transform the food into a more digestible substance. Miso also alkalizes the blood, which increases the body’s ability to resist disease.

You will find miso in a wide range of colors from a delicate white to a rich earthy brown. Experiment with different varieties, keeping in mind that lighter miso is more cooling to the body (best enjoyed in warmer months), while darker miso is more appropriate for colder environments.

Miso is a live culture, meaning that prolonged cooking kills the beneficial microorganisms. For this reason, always choose an unpasteurized miso and avoid over-heating. For example, when making a vegetable miso soup, incorporate the miso at the end, once your remove the pot from the heat. Miso is very high in salt; therefore, be mindful of enjoying miso in excess since it can bring on the same problems as over-consumption of salt (as described in last month’s post).

This month, Cara has constructed a duo of recipes which both include fermented beans. Enjoy these recipes side by side!

Miso Marinaded Fish

3 Tbsp. Miso paste

1 1/2 cups vegetable oil

2 Tbsp. soy sauce

1 Tbsp. Mirin (sweet Japanese rice wine)

1/2 bunch basil, finely chopped

1 bunch green onion, chopped

  • Combine all ingredients in a large mixing bowl. Mix until well combined.
  • Marinate your favorite fish in mixture for 2 hours in the refrigerator.
  • Place fish in a baking dish and bake in the oven at 350º for about 10 minutes or until the center of the fish is opaque.

Fried Brown Rice with Fermented Black Beans

4 cups cooked brown rice, cold

1/2 cup celery chopped

3/4 cup fermented black beans (rinsed to remove excess salt)

1 onion, chopped

2 Tbsp. garlic, chopped

1 carrot, chopped

2 eggs

3 Tbsp. soy sauce

2 Tbsp sesame oil

1 bunch green onions

  • Heat a non-stick pan and add the sesame oil. When oil is hot, add onions, celery, garlic, and carrots. Cook until onions are translucent.
  • Add rice and stir (you might need to add a bit more oil). Add soy sauce and black beans. Cook for 5 minutes.
  • Whisk eggs in a separate bowl and add to the stir fry. Do not stir right away, in order to let the egg cook a bit. After 3-4 minutes, stir to combine all ingredients.
  • Garnish with the green onion and serve with Miso Marinated Fish.
Jan 27 11

Soba Seaweed Salad

by springpoint

Did you ever notice that you crave more salt in the winter? As I mentioned last month, winter is our Yin time of year, naturally a time of retreat. We crave foods that direct energy into the deeper layers of our bodies. Similar to the action of trees sending sap down to their roots as cold weather settles in, salt facilitates the body’s ability to move resources inward and downward through a contracting and grounding nature. Salt’s moistening properties resound with our drying bodies at this time of year. Salt detoxifies, softens lumps, alkalizes the blood, strengthens digestion, and promotes clarity of mind. On the filp side, over-consumption of salt can lead to high blood pressure, edema, organ damage, diminished absorption of minerals, and increased fear.

Our modern world demands that we be mindful of how and where we source this savory seasoning. The salt you find on most tables has been “refined”, meaning that it has been heated, chemically cleaned, bleached, and treated. These are all processes that alter the salt’s fundamental chemical structure and strip away its essential nutrients, in many cases rendering it more harmful than beneficial. Instead of habitually buying iodized refined salt, reach for unrefined sea salt:  fleur de sel, grey salt, Himalayan salt are some examples.

One of my favorite sources of sea salt is sea vegetables. In addition to providing 50-100 essential minerals, sea vegetables are one of the best natural sources of iodine, which is necessary to maintain thyroid health. Some examples of common sea vegetables include dulce, wakame, and kelp. I recommend purchasing seaweed from Maine to ensure a safe product. This month, Cara has created a colorful seaweed salad that features wakame, a long thin sea vegetable, often used in soups.

This recipe also features Shoyu, or soy sauce, which in its purest form is simply crafted from wheat, sea salt, and fermented soybeans. (Tamari is the wheat-free version of this sauce.) Keep in mind that many commercial soy sauces are manufactured with hydrochloric acid treated soy, refined salt and added sugar. If you search for traditionally brewed, organic shoyu, crafted in the spirit of culinary artisans, your body and your taste buds will thank you.

For more information about this topic and others, check out:

The Hip Chick’s Guide to Macrobiotics by Jessica Porter

Healing With Whole Foods by Paul Pitchford

Soba Seaweed Salad

Recipe by Cara Chigazola

1 pack soba noodles

1/4 red cabbage, finely shredded

2 carrots, grated

1 red onion, finely chopped

3-4 pieces wakame seaweed

3 Tbsp. Organic shoyu or tamari (soy sauce)

2 tsp. rice wine vinegar

Juice of 1 lime

1/2 bunch cilantro roughly chopped

1/2 bunch basil roughly chopped

2 Tbsp spoon sesame oil

Slices of lime, to garnish

  • Cook the soba noodles following pack instructions. Drain and refresh in cold water.
  • Place the cabbage, carrots, and salad onions in a bowl.
  • Soak the wakame seaweed in cold water for 10 minutes. Drain and roughly chop. Add noodles and seaweed to cabbage and using 2 spoons, lift and stir until well combined.
  • Mix the basil, cilantro, rice wine vinegar, soy sauce, lime juice and sesame oil together and stir into the soba noodle salad.
  • Garnish with toasted sesame seeds, lime and cilantro.
  • Serve with grilled fish or grilled tofu.
Dec 27 10

White Bean and Pumpkin Soup

by springpoint
Great Northern Bean Soup

Feel like hunkering down? Well… it makes sense. The days are short, the holidays are winding down, and snow has blanketed the northeast! We have entered the most “Yin” time of year. Yin represents all that is internal, introspective, and restful. It is a time to store up vital reserves in preparation for the coming year. In the wintertime, our bodies’ energies retreat to our deepest levels – to our “roots” – which, according to Chinese medicinal theory, are embodied as our kidneys. We can nourish this energetic core by getting plenty of rest and turning to foods that resonate with the interior. Foods that accomplish this task tend to be denser and grow in such ways that they are hidden in dark, more yin, environment. They often take longer to cook:  think root vegetables and seeds. This month, Cara’s warm and comfy recipe features the white bean. Beans offer a perfect example of the stored potential energy of wintertime, each containing the life of an entire plant, yet not quite ready to unfold. Visually, they mirror the image of our kidneys, making it easy to remember which organ they sustain. So go ahead, hunker down, get some sleep, and cook yourself a warm and delicious soup to satisfy your roots.

White Bean and Pumpkin Soup

Recipe by Cara Chigazola

1 1/2 cups dried navy beans, Great Northern beans or any white bean available

4 tablespoons olive oil

1 onion, diced

4 cloves garlic, minced

2 bay leaves

4 cups fresh pumpkin or winter squash, chopped (about a 1 inch dice)

4 cups vegetable or chicken broth (up to 5 depending on how you like it)

1 teaspoon dried rosemary

1 teaspoon dried thyme

1 teaspoon dried sage

  • Soak the beans overnight in plenty of water. To use the quick method, rinse the beans and then add them to a large pot with enough water to cover them by about an inch. Bring to a boil. Let boil for 5 minutes then turn off the heat and leave covered for an hour. Either method, drain the beans when you’re ready to start!
  • Warm the olive oil in a soup pot or dutch oven over medium heat. Add in the diced onion and saute for about 5 minutes. Add in the garlic and continue to cook for another 5 minutes or so.
  • To the cooking onions and garlic, add in the bay leaves, salt to taste, and herbs.
  • Once the onions are translucent and lightly browned add in the beans, pumpkin and broth. Adjust seasoning and bring to a boil.
  • Reduce heat to medium low, cover and leave to cook for about 45 minutes, stirring from time to time. Remove the lid for the last 15 minutes of cooking if you want to reduce the amount of broth and have it more stew-like.
  • If you used the quick soak method for the beans, it will need to cook slightly longer, about an hour.
  • In a blender, process soup in batches until smooth. (Note: Make sure not to overfill blender in order to avoid splattering.) Return soup to pot and reheat. Season with salt and pepper.
  • Garnish with chopped herbs and/or grated parmesan cheese.
Nov 19 10

Holiday Salad

by springpoint
Quinoa Salad

Have you been charged with contributing a side dish to the Thanksgiving feast this year? If so, consider Cara’s Autumn Quinoa Salad, layered with fall flavors, easy to prepare, and light on the belly.  This dish also works as a fall/winter lunch.

Let me introduce you to some of the wonders of quinoa. Historically grown in the Andes, quinoa was a staple to the Incas. Quinoa is an unrefined whole grain, which means that it hasn’t been stripped of its nutrient-rich outer coating. This coating acts as a storehouse for the grain’s essential minerals and vitamins, and can be instrumental ensuring the strength of our immune systems. Quinoa is unique in that it contains the highest protein content of all whole grains. It also contains more calcium than milk!

Fall is an ideal time to enjoy this flavorful and textured grain, due to its warming and energizing properties. Traditional Chinese Medical practitioners pay particular attention to the thermal nature of our bodies. We each exist with an internal climate that is both independent of and influenced by our surrounding environments. While no two bodies are alike, we do share the process of constantly seeking thermal balance – dynamic equilibrium. As the temperature outside drops, our internal regulatory processes adjust to keep our bodies warm. One way that you can actively help warm your body from the inside out, and therefore conserve energy, is to reach for foods that are warming by nature. Quinoa is one of those foods.

Other ways to seek warm foods:

  1. Eat foods that take longer to grow: root vegetables, cabbage, meats (in moderation).
  2. Apply cooking techniques: especially those that apply lower heat for a longer amount of time.
  3. Break down food before eating: dicing, chopping, mincing, AND chewing!

If you found this interesting, check out Healing With Whole Foods by Paul Pitchford.

Happy Holidays!!


Autumn Quinoa Salad

Recipe by Cara Chigazola

1 1/2 cups cooked quinoa, chilled

3 cups water

1 small head radicchio, chopped

1 small red onion, chopped fine

1/2 cup butternut squash, peeled, seeded & diced

1/4 cup dried cranberries

2 tbsp pine nuts

3/4 cup pumpkin seeds

1/4 cup chopped fresh parsley

Vinaigrette (see below for recipe)

  • Sauté dry quinoa over medium heat while stirring until it begins to slightly brown and take on a toasty aroma.  Add 3 cups water and bring to a boil.  Reduce to a simmer and cover for 25 minutes.  Set aside.
  • Sauté butternut squash in olive oil until tender.  Add radicchio and sauté until the radicchio is wilted (about 3-4 minutes).
  • In a large bowl, mix together the quinoa, radicchio, butternut squash, dried cranberries, pine nuts, pumpkin seeds and parsley. Add vinaigrette and mix until vinaigrette is evenly distributed.

Vinaigrette Recipe

3 Tbsp. red wine vinegar

1/2 tsp. finely minced garlic

1 tsp. finely minced shallot

1/2 tsp. dried oregano

1/2 tsp. ground fennel seed

2 Tbsp. lemon juice

1/4 tsp. salt

1/4 tsp. freshly ground black pepper

1/2 cup extra-virgin olive oil

  • Combine the first 8 ingredients in a bowl and whisk together. Add olive oil and continue whisking until incorporated.
Nov 4 10

Nut Pilaf Stuffed Pears

by Kim Wutkiewicz

Please welcome Cara Chigazola to the Spring Point Wellness food blog! Each month, Cara, a talented local chef, will contribute healthy, delicious, and seasonal recipes for your enjoyment.

Cara Chigazola graduated from culinary school in California in 2006 and has worked in a variety of culinary roles in both professional kitchens and in private homes. She has a passion for organic, seasonal, and healthy foods. Although cooking is her primary career focus, she shares an interest in health and wellness, and seeks to continuously find ways to incorporate these ideas together. She currently lives in Boston with her husband and works as the Sous Chef at Oleana restaurant in Cambridge, MA.

This month, we are featuring “the pear.” As we move through the seasons, our bodies seek to rebalance in response to the shifting environments. Nature has a way of handing us exactly what we need at just the right time. According to the nutritional wisdom of the East, pears help to strengthen and moisten our lungs, which are vulnerable to the colder and drier weather of autumn. From the point of view of Eastern medical theory, stronger lungs contribute to a stronger immune system. Try out the recipe below, and think about incorporating more fall foods into your November diet such as squash, beets, potatoes, and kale.

Bulgur and Nut Pilaf Stuffed Pears

4 medium-sized bosc pears

3 tablespoons olive oil

1 cup uncooked bulgur

3/4 cup boiling water

1/2 cup freshly-squeezed lemon juice

1 tablespoon minced, fresh mint

3 tablespoons minced, fresh Italian parsley

1/4 teaspoon cinnamon

1/4 teaspoon salt to taste

1/2 teaspoon freshly ground black pepper to taste

1 cup mixed nuts (walnuts, pecans, almonds) toasted and chopped

3/4 cup raisins

Step 1 – Bulgur and Nut Pilaf

  1. Place a medium skillet (one with a tightly-fitting lid) over medium heat and wait about 1 minute. Pour in 2 tablespoons of olive oil and swirl to coat the pan.
  2. Add the uncooked bulgur, and sauté over medium heat for about 5 minutes, or until it gives off a toasty aroma.*  Keep stirring during this process to be sure it doesn’t burn. Pour in the water, place the lid on the pan, and turn off the heat.  Let stand for 30 minutes.
  3. After 30 minutes, fluff with a fork as you add the remaining tablespoon of olive oil and the lemon juice. Stir in the mint, parsley, cinnamon, and salt and pepper to taste. Stir in the nuts and raisins.

*Sautéing the uncooked bulgur and nuts in oil will give this dish a deeper, toastier flavor.

This dish keeps for up to a week if stored in a tightly covered container in the refrigerator.

Step 2 – Roasted Pears

  1. Pre-heat the oven to 375º F. Lightly oil a baking tray with olive oil.
  2. Cut pears in half, lengthwise, and remove the stems. Cut off a small slice from the uncut side of each pear to create a flat base for the pear to rest on while roasting. Using a melon-baller or small spoon, scoop out the core and another 1/2 inch or so around the core to create a hole for the bulgur pilaf. Season each pear with salt and freshly ground black pepper.
  3. Spoon in 1/4 cup pilaf per pear, patiently packing it down as you go.
  4. Brush the outside surface of each pear with a little additional olive oil and place them on the baking tray.
  5. Bake for 35 minutes or until the pears are tender and lightly browned. Let sit for at least 5 minutes. Serve hot or warm.
Jul 7 10

Nutritional Sense

by Kim Wutkiewicz

Yet another New England summer invites our senses to awaken. Leaving behind distant memories of winter hibernation, we emerge from our homes to allow the sun to touch our skin. Maybe we uncover our beach chairs, dust off our bikes, or loyally tune back into the rhythms of baseball. For many of us, the rituals of this sacred season are not complete without the sweet taste of ripe berries or the unforgettable aroma of vine-ripened tomatoes.

Farmers markets now pepper the city, temporarily transforming parking lots into miniature festivals. Streams of shoppers move through vibrant mosaics of organic colors and textures. Some choose to frequent the markets in order to reconnect with a sense of community. Others look forward to the mystery of the latest harvest. Regardless of why, more and more people are choosing to frequent these vegetal meccas. As a practitioner of holistic medicine, I see this shift as sign that our urban communities are returning to our senses. Each of us is born with an inherent wisdom, capable of guiding us towards personal wellness. Perhaps, it is that same wisdom that is guiding our consumers back to the most fundamental sources of vital energy:  locally grown, organic food.

As modernism has disrupted our age-old culinary traditions, family recipes have been replaced with boxed meals and the convenience of eating-out. A simple walk through the aisles of your local supermarket demonstrates a movement away from the essential nature of our food. Food products tucked behind layers of packaging, dressed in chemically generated colors, and drowned out by the volume of marketing slogans confuse our senses. We are now often asked to judge the quality of our food based on percentages and health claims on labels rather than through the wisdom of our eyes, noses, and hands.

I invite you to immerse yourself in the sensory pleasures of nourishing your body through timeless traditions.

  • Change up your routine: make one trip to a farmer’s market or farm stand this week.
  • Be adventurous: purchase a vegetable that is entirely novel to you -  Celeriac!  Kohlrabi!
  • Open your mind: plan a menu around what is fresh, available, and in season rather than writing out a shopping list beforehand.
  • Listen to your senses: eat slowly and allow yourself to truly savor the layers of flavor. Always pay attention to how foods make you feel.

Many of us lead busy lives that seem to demand meals on the go. But, by investing a little extra time and thought into our habitual culinary routines, we invest in our sense of satisfaction and in our health. Food is the original medicine.

In order to find a farmer’s market near you, visit: