creating holistic wellness (+ a workshop discount)

Note: This post was previously published here as a part of my freelance work.

Jennifer Capozzi is an inspiration. After being diagnosed with rheumatoid arthritis as a child, she set off on a long exploration of managing her illness via holistic approach. Currently, she assists individuals to support them on their own personal journey toward a plant-based holistic lifestyle. Her work is tailored to the individual client, addressing personal needs and helping them gain a clear understanding on how they want to feel; not just physically, but emotionally and energetically. Her method incorporates avenues of seasonal foods — crafting recipes, implementing herbs blends, and creating unique adornment rituals with medicinal essential oils.

If you are interested in working with Jen and live in the Philadelphia area, be sure to check out her workshop ‘Food As Medicine’ taking place at Greensgrow Farms on Saturday, April 9th. She & Greensgrow have been so kind as to extend a 20% off promo code for anyone interested in signing up. Just enter fp20%off49 (case sensitive) at checkout.

If you’d like to work with Jenn and do not live in the Philadelphia area, please reach out via email (jen@barlumeapothecary.com).

What started this “food as medicine” journey for you personally?

When I was sixteen I experienced what some physicians consider a ‘perfect storm’ — traumatic stress, in conjunction with having one too many vaccinations administered within a short time period, which resulted in what is now termed ‘non-hereditary rheumatoid arthritis.’ My onset was also a rare occurrence — 18 years ago, it did not exist in the medical world. I was not able to actually begin any form of relative treatment for RA until I was 21. By that point I had only 40% range of motion and full deformities in my hands not to mention decreased liver function. I was put on a cocktail of chemotherapy drugs, immune-suppressant injections and a heavy duty anti-inflammatory, along with physical therapy 5 days a week. By 23 I almost lost my liver from the meds, most of my hair fell out and I threw up every time I had to get an injection. By my late 20s I had exhausted every pharmaceutical drug combo and nothing was working to manage my RA. I kept looking for answers. I knew that there had to be a way to heal my body, not to deplete it through conventional medicine.

What was exceedingly helpful as I began researching and trying out different herbs, nutrients and diet options was becoming gluten-free and vegetarian, which helped tremendously with decreasing inflammation, but brought to the surface a bigger issue that is overlooked in our healthcare system, which is addressing the pain, depression and anxiety that comes along with such a terrible disease. Through this process of sampling various pharmaceutical meds and quickly experiencing their numerous side effects, I started to ask my body what it really needed in order to feel better. I had already cultivated an awareness of how my diet effected my RA positively, so each step brought be closer and gave me more insight, I believed that there had to be a better way. Thus jumping both feet first onto the path of weaving together herbal medicine, seasonal diet and the universe serving up (just in time might I add) the desperately needed resource of medicinal grade essential oils, I truly began the healing process. Essential oils were a key aspect in not only supporting my immune system but, more importantly, helped me address and work through the depression and anger that ensues from being in a state of chronic pain. I started studying with an herbalist as well as pursuing my certification for medicinal essential oil practitioner. I knew that there had to be the right recipe that would repair my body.

As a woman who has dealt with — quoting my rheumatologist here — one of the worse cases of RA he has ever seen (he cried on my 30th birthday because he honestly did not think I would live this long) – speaks volumes to the power of plant medicine and one’s own determination and will to not let conventional medicine be the only course of treatment. I chose a different route and I would not be here if I didn’t fight for a better life and a different option – one where I am empowered, confident, in tune with and happy to be present in this body and excited to see repair as I age…rather than choosing to accept and believe that my only future would be riddled full of joint replacements, drugs and ultimately a wheelchair. There is always another option, that road is not always the easiest, but I am forever grateful that I chose this route. I wouldn’t be here nor would I have found what I love if I had not believed there was a way to heal.

What are some big misconceptions that you’ve debunked along the way?

Calorie-counting and that the latest food trend is always just a fragment of a larger picture. Superfoods and supplements can have a place and time, but it’s never a cure-all. It’s all about working in concert with how your body is feeling and responding to what you are eating. Lastly, that not every essential oil or herbal tincture is created equal. Do your research. Get to know the practices and people crafting these medicines and ask yourself if it resonates with your body and your beliefs.

If you were to recommend that our readers make one swap in their diet, what would it be?

The greatest swap I would say is to expand your container and join a CSA. This act alone is a promise to yourself, that you are worth the commitment and it challenges you to try new recipes, get creative and, most of all, to become in tune with what it means to truly eat seasonally. Reconnect to the land. It speaks volumes to choose to swap out your carrots from a chain grocery store (which were shipped a great distance to even get there) with carrots from your local farmer. This is the most effective way to invest in nourishing and supporting yourself, by investing and nourishing your local community. There is something that resonates deeply by engaging with our food through local farms, CSA’s and farmers’ markets — we get to know our farmers, we can ask questions about their methods, we can gain a tremendous amount of insight through these interactions, which ultimately lead us to having a better appreciation of where our food really comes from.

What are some of your favorite plants/herbs for good health?

I could seriously sing songs about kale — it is one of my favorite greens to eat! Kale is high in fiber and iron. As a vegetarian, it has been a key element in my diet to keep my red blood cell count and iron in balance. Not to mention it just makes me happy.

Stinging nettles is another green that is wonderful if you can procure some fresh nettles (just make sure you have some thick gardening gloves on), you can sauté them in coconut or olive oil, incorporating them into any meal in place of spinach or other green. Nettles are high in iron, potassium, calcium, vitamin A and C. This plant has been such a help to me in managing my RA to help remove uric acid from my system, which causes inflammation. Nettle tea is one of my favorites. It’s simple, yet addresses so many internal body systems — kidneys, urinary tract, digestion, circulation — flushing out toxins while nourishing each organ as it passes through. When each of these body systems are supported and operating at optimal capacity it promotes radiant skin, we can absorb nutrients efficiently and our bodies can assimilate them appropriately. Nettle tea is wonderful hot or cold. I love serving my nettle tea with a dollop of raw honey…a few pieces of fresh ginger and a spoonful or coconut oil served hot!

Who are some figures in wellness industry that you look to for inspiration and knowledge?

I am constantly inspired by so many people! Being here in Philadelphia and having such an incredible resource like Greensgrow Farms has been one of the key lifelines in my business, sourcing beautiful seasonal and local produce that allows me to in turn, craft nourishing foods for my clients. I am fortunate enough that many of these farmers, herbalist and chefs I have met along my own journey have become my friends. One of whom, Matt Volz who runs Greyrock Farm in my hometown of Cazenovia, NY continues to inspire me. Matt has integrated some old farming methods, utilizing draft horses to work the 200+ acres, producing some of the most gorgeous fruits and vegetables a girl has ever seen. The farm share Matt has put together is one of the most well-rounded offerings I have seen, each item is outstanding in its own right — raw milk, breads made from local grains, fermented foods, grass -fed beef, pork and chicken from the farm. I think most folks have this idea that farm life is a simple life. It is in the fact that we get back to the basics, but in order to achieve that it takes a tremendous amount of conscious and consistent effort to keep that vision clear and in focus, not to mention a passionate commitment to that lifestyle. Every time I go home, I stop by Greyrock before I head back to Philly. It’s a reminder to myself to keep my vision clear.

Deb Soule from Avena Botanicals has always been such an inspiration to me… She is a legend in biodynamic farming and that energy shines through in her herbal products. If you ever find yourself in Rockport, Maine, do yourself a favor and stop by to see Deb and her incredible herbal gardens. She pours so much sacred love and ritual into cultivating her herbs.

One of my favorite blogs for the past few years has been My New Roots by Sarah Britton. Her blog has been immensely helpful to me on my own journey. Sarah has this natural way of story telling and how her daily practices inspire her to take certain comfort foods and reinvent them into a rejuvenating experience. Ultimately, this is what we all want when we eat, we are initially trying to satisfy our hunger, but, in peeling back that first layer of the onion, we are also trying to satisfy our emotional need to be comforted and supported. All food has an energetic aspect to it — when we consume certain items, an internal conversation takes place. We just need to tune into that dialogue.

What does “free” mean to you?

“Free” to me is being able to move through life fully present, not bound by the stories of my past, but able to enjoy my current moment. Curating daily life with a clear intention that connects me with how I truly want to feel and my heart’s desires. Most of all, “free” to me is living life guided by my intuition, not by what I ‘should do’ or imposed expectations or thoughts, but my own. Intuition is being in tune with each part of ourselves — mentally, physically, emotionally and spiritually. Being in nature, I am grounded and in awe of the immense possibility that surrounds me. It is that energy that consistently reminds me to keep going, to let go of the fear of forging my own path, rather take a cue from the landscape around me, there is always another way. The path less traveled can feel insurmountable, but keep climbing, trust your intuition — the view is always worth the trek. . . enjoy the journey, be open to wherever it leads.

--

Follow Jenn for More

Website: www.barlumeapothecary.com

Instagram: @barlumeapothecary

Email: jen@barlumeapothecary.com

pompkin

If you've ever met me or read through my blog, it's clear, I'm an animal person. Been one since day one. Growing up, my best friend was a Bernese Mountain Dog. We would take long naps on the floor, and I followed him everywhere he went. Rascal has long passed away, but that love has never diminished. There have been several puppies since, some family and some my own. 

As much as I love these canine friends, I also love dressing them up. I'm not talking sweaters and tutu's, I'm talking sturdy leashes and sharp canvas coats. I have a strong opinion of what does and doesn't make a good dog product. It needs to be practical, sturdy, and somewhat natural. For instance, these rope leashes from Pompkin. Just the right amount of color to be fun, but every bit utilitarian. Strong rope and good snaps. If you're in need of a new accessory for your best friend, I highly recommend checking them out. Their leashes will not dissapoint.

As modeled by Kate Kelly's, Ghost & Sam.

--

Shop Pompkin

thanksgiving

As I sit here basking in the glowing warmth of Christmas Day, I'm finally getting a chance to process photos from Thanksgiving. My favorite holiday held up again for an amazing vacation. We took our annual Thanksgiving Day hike with the dogs, we drank good beer, and shoveled our bellies full of home-cooked favorites. 

The vacation lasted for a full four days. Amidst the recent chaos, I had no idea quite how busy I was until I took the time to hit pause. I was reminded what boredom felt like. I enjoyed it too. Had it gone on longer, I might have gone crazy. Instead, its brevity gave me just the right amount of time to process. You don't realize how fast you're running, how much you're putting out instead of taking in, until you s-t-o-p. Sure, yoga allows me to pause each day, but it also involves rushing to the yoga studio, getting in my physical practice, sweating, and then biking home to quickly wrap things up before bed. It's not exactly stopping. 

So, thank you Thanksgiving for giving me the break I needed. For reminding me that the best creativity is born from moments when you have nothing to do. For surrounding me with fresh air. Let's remember to stop every once in awhile.

Happy belated Thanksgiving.

turmeric latte recipe

Note: This post was previously published here as a part of my freelance work.

This recipe was born out of my deep love for chai lattes. While I enjoyed them greatly, I cringed a bit each time I saw one made for me. Out of a box, a pre-made concoction poured; each packed with sugars and preservatives that no one should be consuming. So I decided to try my hand at a natural version. At about the same time, I’d been looking to incorporate more turmeric into my diet. Turmeric has a scrolling list of benefits, but my primary reason was to help with inflammation in the joints. And so, this amazing, amazing drink was born. You can make it warm and drink it right away, or store it in the fridge for an iced version. When I do iced, I like to throw a tablespoon of chia seeds in there while it cools. So many health benefits in one simple drink!

Ingredients

1 Tbs Turmeric Powder

1 Cinnamon Stick

5 Cloves

2 Cups Milk (Your Choice - Almond, Soy, Dairy, Hemp, etc)

1 Tbs Coconut Oil

Directions

1. Simmer turmeric, cinnamon, cloves, and milk on the stovetop for 15 minutes. Add more milk if it reduces down too far.

2. During the final minute, add in the coconut oil and stir. 

3. Remove the cinnamon stick, and transfer mixture to a blender. I use my Nutribullet, but any blender will do. Buzz mixture for a quick minute to build foam.

autumn ayurveda cleanse

Fall is a time of year that signals change. According to the ancient studies of Ayurveda the energies around us are shifting from pitta to kapha. Our bodies have stored up so much pitta from the fiery summer, and we need to cleanse it out to prepare our constitutions for a slower, cooler, sweeter winter. 

There are so many cleanses out there, but what I’m going to introduce you to today is an Autumn Ayurveda cleanse. This is not a starvation diet. It will not make you skinnier. Instead, we’ll focus on slowing down the digestion to allow the body to rid itself of toxins. We’ll take a minute to be with ourselves, to slow down, to be selfish; so that the rest of the year we can be active and giving. 

Twice a year, as we move into spring, and as we move into fall, it is healthy to allow yourself this time. Read on for a description of an Autumn Ayurveda  cleanse. This routine can be followed for anywhere from 3-10 days. 

Kitchari

While on the cleanse, you are going to eat a diet of kitchari for breakfast, lunch, and dinner. Kitchari is made with mung beans, basmati rice, and a special herb blend that includes turmeric, fennel, mustard seeds, cumin seeds, ginger, natural mineral salt and asafoetida. 

Each evening, make a batch for the following day. When you go to eat your kitchari, make sure it’s always warm. All throughout this cleanse, you want to consume only warm foods and liquids. You’ll start with a little bit at breakfast to kickstart your digestion, and then you’ll have your biggest meal at lunch. In the evening, consume a smaller portion for dinner. At lunch you may pair the kitchari with steamed vegetables or a soft/hard boiled egg if you wish. Just make sure that you’re not cooking anything in fat ie. olive oil, butter, coconut oil, etc. If you’re hungry, eat more kitchari. You should never feel starved while on this cleanse. 

Here is how to make your kitchari.

Ingredients

1 Cup split yellow mung dahl

1/2 Cup basmati rice

1-2 Tsp kitcharee spice mix

1 Tsp grated or minced ginger

Cilantro and lemon to garnish

Salt to taste

Directions

Wash the rice and beans to remove extra starches

In a large soup pot, add beans, ginger, and chitchat spice mix with 10 cups of water. Let cook for about 15 minutes.

Add rice and cook for another 15-20 minutes.

Skim off any foam that produces at the top while you’re cooking your kitchari

Mornings

In the mornings, you’ll use a tongue scraper first thing. Scrape from the back to the front of your tongue seven times to remove the residue that has built up overnight. Then prepare a warm drink of water or herbal tea. After you’ve had your tea, indulge in 15-20 minutes of gentle yoga. Nothing crazy, you want to take it easy while you’re on your cleanse. Just stretch it out and move with your breath for a short time. This will get the prana moving. Once you’ve had your yoga time, fill your belly with some kitchari, and go about your day.

Abhyanga

While your cleansing internally, you can help activate the process from the outside as well. Either in the evening or in the morning, you will practice Abhyanga, a form of self massage. This helps release toxins held in the muscles, so that your internal system can flush them out. To perform abhyanga, first heat some water on the stove top. Then immerse a mason jar of sesame oil in the water, so that the hot water can warm the oil inside. To perform the massage, start at your feet and hands, massaging toward your heart with the warm oil.  On joints, massage in a circular motion, and in between the joints use long linear strokes. Massage your scalp, around your nostrils, your ear lobes, get every crevice, but don’t massage over your entire face. After you’ve done your massage, let the oil sit for 20 minutes before hopping in the shower. This is a great time to journal or meditate. Once you’re in the shower, just rinse the oil off, don’t use soap. 

Warm Liquids

Throughout your cleanse be sure to drink warm liquids. Heat your water, drink herbal tea (not caffeine!), or sip down warm organic unsweetened almond milk. You want everything that goes into your body to be warm.

Triphala

In the evenings, you’ll take a slight laxative and powerful antioxidant called triphala. You’ll want to take this supplement on an empty stomach, so its suggested to do so right before bed. Heat up some water, like you would for tea, and stir in 1/2 teaspoon of triphala powder. Let steep for 15 minutes and then drink down, dregs and all.

Ghee

On days 4-6 of your cleanse, you will practice therapeutic intake of fat (ghee). This treatment is designed to mobilize fat soluble toxins stored deep in the tissues. Thirty minutes after waking up, you will drink down warm ghee on an empty stomach. Each day, you will increase your dosage by two tablespoons, starting at with two on the first day. After you’ve taken your ghee, do not eat until you feel absolutely hungry. 

Castor Oil

The second to last evening of your cleanse, you will drink a detox tea before bed. Then when you wake in the morning, mix 2 tbs of organic castor oil with 1/2 cup of hot water and the juice of one orange. Drink it down, and like with the ghee, don’t eat until you're hungry. 

Journaling

Throughout your cleanse, take the time to reflect. You allocate this time for yourself, so be sure to pay attention. What thoughts and emotions come up? What differences do you notice in your body? Be slow, thoughtful, and introspective.

acorn squash pasta al forno with apples, pistachios and marscapone

Fall’s here everyone, and there’s no better way to welcome it back than by dusting off the fall spices, firing up the oven and making fresh squash pasta noodles!  These noodles, which can be made from any edible pumpkin or winter squash, have a delicate flavor and rich texture. We used this week’s gorgeous acorn squash from Emanuel Stoltzfus’s farm.

With this recipe, we choose to make layered Pasta Al Forno—or, if you like, a lasagna.  We’re reluctant to call it that however because this one contains no meat, tomato sauce, ricotta or anything else you’d typically associate with this classic family-friendly favorite.  Why? Because, Let’s face it, lasagna is rather boring.  Tried and true, sure, but boring.  We though we’d festoon our lasagna with all flavors and trimmings of fall—namely Macintosh apples (from Leola Produce auction), pistachios, sage and sweet, creamy, heavenly marscapone. We threw in a heavy dose of parmesan because, well…just because.

This dish is labor-intensive, but with day light shrinking and beach-going out of play, we thought you’d be able to find an extra hour or two to devote to making something memorable.  For us, making fresh pasta is a great way to slow down and unwind.  After you’ve gotten it down, it’s easy and imprecise, repetitive and soothing. Plus making fresh pasta is a great group activity to be shared with friends and family. 

Prep Time: 1 hour 30 minutes

Cook Time: 1 hour 5 minutes

Serves 4

Ingredients:

2 cups all purpose flour

1 egg

2 egg yolks

1 acorn squash

1/4 tsp cinnamon powder

1/4 tsp ground clove

1/4 tsp all spice powder

1/4 tsp ground nutmeg

1/2 cup pistachios

1 cup marscapone

2 cups parmesan

4 sprigs fresh sage, chopped

2 apples, peeled and thinly sliced

2 Tbl honey (approx.)

Directions:

Pre-heat your oven to 400F. Carefully cut the acorn squash in half and, using a large sturdy spoon, scoop out the seeds and inner flesh. Drizzle the squash halves with olive oil and sprinkle with a generous amount of salt.  Place on a sheet tray skin-side down and roast for at least 45 minutes or until the squash is tender and brown.  Don’t be afraid to roast this baby hard—the browner it is, the deeper the flavor will be.

Remove the squash from the oven an allow it to cool for a few minutes. Scoop the roasted flesh from the skin and transfer it to a blender and puree.  Add the cinnamon, clove, all-spice, and more salt if desired.  Set aside to cool.

On a clean surface, pile 2 cups of all purpose flour into a mound and dig a little cup in the center like a volcano. Drop the eggs and yolks into the crater and beat with a fork, slowly incorporating the flour around the rim.  After the dough begins to form, begin working in 3 Tbl of the squash puree.

After about half of the flour has been incorporated, set aside the fork and use your hands to work the rest of the flour into the ball.  Knead the dough for about 10 minutes or until it becomes “springy” to the touch.  

Keep some cold water nearby to adjust the dough. It shouldn’t be too dry and caky, just ever so slightly tacky.  Pasta dough is never an exact science. If it’s too sticky, simply work in a little more flour.

Once you’re happy with your dough, cut it into four equal size balls.  Using a rolling pin, flatten each ball and fold it over itself. Roll it again. Do this a few times to knead the dough further.

Run the dough through your pasta machine several times on progressively thinner settings(or work it as thin as you can with a rolling pin) until you have a long sheet.  Cut the sheet into roughly 10” x 4” inch rectangles and set aside on a well-floured surface to prevent them from sticking.  Repeat until all the dough is used. 

Finally, brush olive oil around the inside of an 10”x 8” baking pan and layer in two pasta sheets.  Spread on some marscapone, shingle some apples, sprinkle some parmesan, drizzle some more olive oil and repeat layer upon layer until you have a lasagna.  Spread any remaining squash puree in there too.  

Top the lasagna with chopped pistachios, chopped sage and drizzle it with honey. Cover the baking dish in foil and bake at 350F for 20 minutes.

sister : sister

Personal selects from a fun little shoot with the sisters behind jewelry brand, Dannijo. Read the full story here.