6 Reasons YOU Should Join The R+R Farm Co-Op

First things first: What is a Co-Op?

Quite simply, a Farming Cooperative (Co-Op for short) is a system where like-minded, hard-working farmers can pool the fruits of their labor to offer a larger variety to consumers. In doing so, they also split expenses such as supplies, materials and production costs while simultaneously side-stepping supermarket red tape and lag times in order to offer you the freshest foods possible… straight from the farm to your table.

This centuries-old concept caught our attention when we met Robert D. Copeland (aka Bob) last summer while planning for our Fall Market. Bob owns and operates Sunflower Farms, a local farm offering delicious grass-fed, pasture-raised beef and organically grown produce to The R+R Farm Co-Op. His passion for (and knowledge of!) cooperative farming and regenerative agriculture had us smitten from the get-go.

Back up – regenerative what?

Keeping simplicity top of mind, regenerative agriculture can be defined as the farming practices that nurture the land and animals to allow nature to work as intended. 

Digging a little deeper (and at the risk of sounding like Negative Nancy), one learns the methods of regenerative farming are counter-culture to the conventional food system’s goal of pumping the life out of the land, stuffing livestock into abysmal living conditions (feedlots and feedbarns), and feeding the livestock GMO grains they are not designed to eat – all in the name of the bottom line. The harm-reduction approach of regenerative farming nurtures the farmland by introducing such practices as adding organic top soil, avoiding chemically-laden pesticides, avoiding tilling, and by implementing fermentation, inoculation, intercropping, crop rotation and composting (to name a few).

According to Bob of Sunflower Farms, "Regenerative agriculture also involves grazing cattle, sheep, goats on pastures of grasses and moving them around from small pasture to small pasture regularly as they graze the grasses about halfway down to the ground. As they graze and move around in the small pastures, they leave behind a well-fertilized and plowed soil. The herds rotate from one pasture to the next on a weekly or more frequent basis depending on herd-size until you're back at the starting point where the grass has had time to regrow."

This more patient, counter-culture approach requires a community aspect in order to thrive, thus the appeal of a farming cooperative.

Now that you’re up to speed and have two new vocabulary words under your belt, let’s dig into why you should join The R+R Farm Co-Op!

Reason #1: The produce and meats are more nutrient-dense.

Pasture-raised meat and regenerative farming practices offer produce and meats packed with more nutrients and antioxidants proven to increase heart health, aid in disease prevention, build and maintain muscle mass, improve exercise, and more.

Larry Goodson, Farmer + Owner of First Earth Farm provides organically grown produce to The R+R Farm Co-Op.

How? You ask.

Remember what we learned about regenerative farming? These methods support the soil and strive to leave the land better than it's ever been. Think of it this way: What does your food eat? If your veggies are consuming high-quality organic nutrients from a solid soil, and if the animals are grazing organic grass grown on said soil - we’d venture to say their diet is pretty top-notch. Ipso facto… yours will be too!

Phys.org reports on the results of a study conducted in January 2022 over 10 farms across the US comparing regenerative soil to conventional soil stating, “The food grown under regenerative practices contained, on average, more magnesium, calcium, potassium and zinc; more vitamins, including B1, B12, C, E and K; and more phytochemicals, compounds not typically tracked for food but that have been shown to reduce inflammation and boost human health. Crops grown in the regenerative farms were also lower in elements broadly detrimental to human health, including sodium, cadmium and nickel, compared with their conventionally grown neighbors.”

Further, pasture-raised meats - especially beef - are full of Omega-3 fatty acids and Conjugated Linoleic Acid (CLA). Both Omega-3s and CLA greatly enhance your nutritional intake, and as it turns out, both are sorely lacking in grain-fed meats. 

There’s something to be said about slow and steady. It really does win the race, especially when it comes to nutrition. 

Reason #2: Our farming practices are better for the animals.

It is said a picture is worth a thousand words, and this one is no exception. Factory Farms, mostly owned by multinational corporations, throughout the country shove chickens, cows, pigs, goats and more into concrete blocks to sit in their own feces where they are pumped with goodness knows what to fatten them up… all in the name of making a buck.

The regenerative farming practices incorporated into The R+R Farm Co-Op treat the animals with the dignity and respect they deserve by giving them room to roam as they were created to do. Many of the animals even become pets and are befriended by the farmers! As we believe you’ll soon agree, happier, stress-free animals produce tastier food.

Reason #3: Our farming practices are better for the environment too.

Regenerative farming practices incorporated into our Co-Op are better for the environment by limiting chemical run-off. When you don’t spray the produce with pesticides and other harmful chemicals, there’s no residue seeping into the soil, into the food, and into your body. Period. This also means it’s not floating into the air we breathe! As mentioned above, the care taken to bring the soil to its optimal state with the goal of leaving it better than it was found benefits the environment for generations to come.

Reason #4: You’re directly supporting the local economy by supporting local farmers.

You may be wondering why we need a farming cooperative when we've got supermarkets packed with produce and meat on every major corner, but did you know USDA stats show that farmers who sell through conventional grocery stores only receive 14% of the profit from their hard work? 14%!

“Sure, the local supermarket has tomatoes in February, but they’re not coming from anywhere within 5000 miles of where you’re sitting. People want what they want, but they don’t understand what it takes to get it,” laments Bob.

By equipping local farmers to bring their in-season bounty to your table via the Co-Op, you’re not only doing your part to improve the broken food system, you’re putting money right back into the local economy.

Reason #5: You’re supporting sustainable farming practices.

The focus on sustainability to accompany regenerative farming ensures the land is never worked beyond what it can healthfully produce. This gentler practice allows for generations to come to reap the benefits of the rich farmland… just as God intended! We are instructed to be stewards and shepherds of the land and animals we get to enjoy.

As poignantly stated by Annemarie Sullivan, owner of Sullifarm + Kitchen providing all pasture-raised pork to the Co-Op, “Remember, every time you eat a meal, you are either enforcing a positive or negative effect. Not just to your body, but to our animals, our communities, our future generations, our air, water, and soil.”

By joining The R+R Farm Co-Op, you can rest assured that while you might not be the one digging in the dirt, you’re enforcing the positive effect of the most sustainable farming practices in the industry.

Reason #6: Organically grown produce and pasture-raised meats & eggs are best.

In a world of marketing mumbo jumbo with virtually no regulation on what the creative team at AB&C Marketing Company throws on the package of hot dogs to make them sound like they’re straight from heaven, even the savviest of shoppers can be misguided. Further, the red-tape and expensive hoop jumping required to obtain a USDA Organic stamp would make your head spin.

Organically grown produce and pasture-raised meats are the terms colloquially used by regenerative farmers to describe the most nutrient-dense food for your health as well as the most humane and nurturing practices for the animals and for the land.

Bob sums it all up perfectly saying, “Come for the nutrition and flavor. Stay for the Farm Share increase!”

Ready to join The R+R Farm Co-Op? Let’s do it!

How It Works:

Step 1: An annual Co-Op Membership of $89 must be secured to join and order from the Co-Op (spots are limited - so don't delay). Memberships go toward supporting the farmer’s supplies, inclement weather issues, production as well as the operational costs to run The Co-Op. Note: Your Co-Op Membership does not include the cost of food you choose to order. Secure your Membership here.

Step 2: After a Membership is purchased, customers can shop produce, meats, eggs, and more provided by our local farmers during shopping windows open every other Friday thru Monday. Check out this calendar for ordering and pick-up dates.

Step 3: Customers will then pick up their conveniently bundled goods the Thursday following the order window at R+R 11am-5pm. Ordering opens March 21st-28th & first pickup is March 31st.

The following amazing farmers will be providing directly to your table:

Sunflower Farms provides all of the delicious pasture-raised, grass-fed beef.

Little Foot Farm provides free-range, organic, pasture-raised eggs to the Co-Op.

Sullifarm + Kitchen provides all of the pasture-raised pork products.

Hollow Trace Market Farm provides all of the organically grown produce, specialty herbs and canned goods sold.

Armagh Creamery provides all of the dairy products.

Icon Bread provides all of the sourdough bread to The R+R Farm Co-Op.

Prairie Oasis Farm provides the pasture-raised chicken and lamb to the R+R Farm Co-Op.

Head to therrfarmcoop.com to learn more about the Co-Op, our amazing farmers, available products and to join the Co-Op! Stay tuned for more from The R+R Farm Co-Op including recipes and pro-tips from our knowledgeable farmers.

5 Tips to Stick to New Year's Resolutions

Say goodbye to half-finished goals and abandoned resolutions. Seriously! The days of forsaken new year’s resolutions are no longer.  

As we enter the month of February, it is safe to say that the new year is in full swing. Alas, it is also probably safe to assume that those oh-so-optimistic new year’s resolutions are hitting that mid-February slump. 

If you can relate, don’t fret! Because we can too. (And according to US News, 80% of resolution-ers are right there with us!) 

When they’re made with such good intentions, how do our goals for getting fit, taking care of ourselves, and improving our lives become so elusive? What is it about new year’s resolutions that makes them so terribly hard to stick to?
Well, the answer is incredibly simple. (And the solution: even simpler.) Lucky for you, we’re going to do a deep dive on getting those new year’s resolutions to stick.

If Your Goal Relates to Movement

It is probably a shock to none to hear that many new year’s resolutions involve movement and improving one’s health and fitness. From dieting to joining a gym to jogging twice a week to finally trying out that spin class, there are all sorts of fitness-related goals that people make. 

But of course, how many of these goals stick? 

The truth of the matter is that any kind of major change creates a bit of emotional friction that you and your body must be prepared to handle. Your goals to exercise more or follow a trendy new diet are doomed to fail if you haven’t readied yourself to handle the inevitable stress and discomfort that comes with such lifestyle changes. 

In other words: unless you first change your mindset, you can’t expect your health and fitness goals to magically materialize. 

If your goals reflect drastic changes to your daily routine — say exercising significantly more or following a strict diet plan — they can cause you severe emotional stress and anxiety. Your body, quite literally, will start to panic. 

To combat such things from happening, it is important to make sure that your goals are accessible. If you haven’t gone on a run since high school, maybe don’t resolve to run five days a week. Instead, commit to running just once a week, say on Sunday afternoons. 

By ensuring your goals are realistic and accessible, you are more likely to be able to foster the mental and emotional capacity needed to achieve them. 

Similarly, if your goal is simply to exercise more, you might overwhelm your body and your brain with its vastness and breadth. To make this goal more manageable — and less overwhelming! — you could join a class through our Boutique Fitness Studio instead.

R+R’s Boutique Fitness Studio offers high-quality classes (ranging from barre to Pilates to yoga to HIIT and more!) that welcome all fitness levels. The instructors are ultra-knowledgeable, and it is their job to design workout programs that work for you and your body. 

Bonus: Since we only offer smaller classes, there’s an instant accountability factor making you less likely to skip. In addition, you get that 1:1 coaching and motivation often missed in larger studios where you can easily become (and remain) anonymous.

If regular movement is a new addition to your lifestyle, a fitness studio is a terrific way to ease yourself into it. By submitting your movement goals to someone else’s guidance and expertise, your mind is released from the pressure to simply figure it all out itself. 

If Your Goal Relates to Self-Care

Another ultra-popular new year’s resolution — especially after the year or two we’ve been through — is crafting a self-care regime.

While there is a lot of jabber surrounding what you should be including in your self-care routine, the key is to fill it with activities that you love and will look forward to after a long day. 

If you commit to things simply because they’re trendy, you won’t be as motivated to stick to them. Instead, you should incorporate activities in your self-care routine that recharge and make you, personally, feel good. Here are some ideas:

• Gratitude journaling

• Practicing yoga or another kind of movement 

• Sweating it out in an infrared sauna

• Taking daily walks around the neighborhood

• Enrolling in a dance class

• Getting holistic bodywork done (which, for those of you who might not know, brings alignment and balance through physical movement and emotional integration, working to dissipate tension throughout the body and regulate the nervous system)

• Treating yourself to a clean blow dry bar

• Relaxing with a detoxifying foot soak

Sure, we might be a smidge biased, but if any of those sound good to you, we encourage you to consider an R+R membership. Just like a fitness studio makes it easier to tackle your exercise goals, our memberships are carefully curated to help you heal, optimize, and thrive in the realm of relaxation, restoration, and self-care.

And as an R+R member, you’re able to maximize our offerings (those listed above and so many more!) for a fabulous discount.  

5 Tips for Sticking to Your New Year’s Resolution

So, cheers! The days of abandoned new year’s resolutions are no longer! 

Truly, it doesn’t matter if your resolution involves movement, self-care, or something else entirely. Here are a few things that will help you stick to your new year’s resolution, no matter what it may be: 

1. Stick to the Small Things

As we mentioned, our brains aren’t designed to handle drastic amounts of change at once. To see real progress, we must be patient and grow ourselves over time. 

If your new year’s resolutions are incredibly lofty and far-reaching, consider reframing them to make them more accessible. If you live a relatively sedentary lifestyle, your movement journey can begin simply by taking daily walks around the neighborhood. 

Real change is made in small doses. Consider the daily habits or challenges that are holding you back, and then commit to changing one of those. 

2. Find Ways to Measure Your Goals

It is easy to lose heart chasing after goals that don’t seem to be making much progress. Therefore, it is so important to make sure that your goals are specific and measurable. 

This could mean anything from running a particular 5k that you have circled on the calendar to reading a certain number of books by a particular date. 

Being able to mark your progress is a fabulous motivator, and rewarding yourself along the way is a great way of fostering positive reinforcement.

3. Trust Yourself 

Now isn’t that a lovely concept? Self-trust is a beautiful component of goal-making, as goals are made by you, for you, and through you!

When it comes to setting goals and intentions, you know yourself the best. You know what you are capable of. If you don’t think that you’re going to be able to meditate for 30 minutes every morning, then don’t promise yourself that you will. 

If we want to accomplish our goals, we must believe in ourselves. Self-belief is achieved when we successfully do the things that we say we will. And we’re able to do what we say when we don’t ask more of ourselves than what we are capable of.  

4. Cultivate a Culture of Optimism

How are you ever going to achieve those goals if you keep telling yourself that you aren’t? Our minds are smarter than we give them credit, and our self-talk plays a significant role in what we can and can’t accomplish. 

Making real change in one’s life is a long, hard road that is probably littered with negativity and less-than-ideal circumstances. When these obstacles start rearing their ugly heads, it is important to focus on the positives. (No matter how dark, dim, and dreary a situation, we promise they are there.) 

Framing your goals in positive language supports a growth mindset and encourages the belief that anything is possible if you work at it. This in turn sparks motivation, positive self-perception, and helps build character strength. 

On the flip side, pessimism is — are you ready? — a choice. I know we probably sound like your mama, but it’s true. Negativity will only get in the way of your goals if you let it. 

5. Invent Challenges for Yourself

Practically speaking, inventing challenges for yourself is a terrific way to ensure your dreams become reality. Not only that, but it strengthens your ability to see and do. 

As you go about your days, challenge yourself to do something small that works towards your goal. If your goal is to save money, challenge yourself to spend no more than a certain amount at the grocery. If you’re looking to eat a bit healthier, try preparing your favorite treat sans sugar. 

Challenges such as these strengthen your willpower and determination. Regularly practicing them will help you form the habits necessary for accomplishing your goals. 

What Is Valuable to You?

Oftentimes, our new year’s resolutions reflect desires that are near and dear to our hearts. Here at R+R, we’re all about full-body healing that is tailored to your personal needs. 

All our services are synergistic in nature, meaning there truly is no wrong place to start! Give our services page a quick browse, and we’ll help you navigate the best place for YOU to start on your wellness journey. 

5 Ways to Care for Your Lymphatic System at Home

In the spirit of flu season, allow us to introduce you to your lymphatic system. Essentially, it is a small part of your immune system that helps your body circulate lymph — a colorless liquid that acts as a filter against microbes — and flush out toxins. 

Ipso facto, we are all about improving the immune system, cleaning up your gut, and boosting your lymphatic system all from the comfort of your own home. And if this sounds like something you also might be into (who wouldn’t?!), you’ve come to the right place. We’re here to tell you everything you should know about caring for your lymphatic system from home. 

What is Your Lymphatic System?

Excellent question, my friend! A properly functioning lymphatic system is key to a healthy and happy body. However, regardless of its importance, this little system is simply one of those aspects of the body that most people know very little to nothing about. 

If this sounds like you, don’t fret! You are absolutely not alone, and we are more than happy to break it all down for you. 

Essentially, you should think of your lymphatic system as your body’s in-house sanitation center. It is the part of your immune system that circulates lymph throughout your body. And lymph, just for clarity’s sake, is a colorless fluid whose job is to act like a filter for microbes, toxins, and any other harmful or poisonous substances that wind up in our cells, tissues, and organs. 

Of course, the lymphatic system also plays a role in maintaining our body’s fluids, producing white blood cells, and fighting all sorts of infection. 

Signs Your Lymphatic System is Backed Up

Now that we’ve told you all of this, I am sure you are probably wondering how your lymphatic system is doing? How do you know if yours is functioning in tip-top shape? What happens if it’s not?

If you fall victim to a poor diet, a sedentary lifestyle, or a toxic external environment — or a combination of all three — then you might experience a lymph backup or congestion. What this means is that your lymph is unable to flow well, and as a result your cells become poisoned by their own waste. (Not very sexy, we know.) 

Not only is lymphatic congestion a major factor in inflammation and disease, but it comes with an uncomfortable — and sometimes painful — list of side effects. Therefore, it is so important to be mindful of your lymphatic system and do your best to ensure it is working properly. 

Here are some signs and symptoms that your lymphatic system might be congested: 

• Headaches or brain fog

• Swollen lymph nodes or tonsils 

• Lack of energy or fatigue 

• Recurrent sore throats

• Fluid backup in the ears (especially in children)

• Constipation or irregular and sluggish bowel movements

• Morning mucous and/or mucous drainage 

5 Ways to Care for Your Lymphatic System at Home

As amazing as it is, the lymphatic system does need a little bit of help every so often. Thanks to the wisdom of our very own Katherine Wright, PT, DPT, CLT (aka Certified Lymphedema Therapist), here are 5 easy ways that you can care for your lymphatic system from the comfort of your own home: 

1. Water with Lemon

Dehydration is a common cause of lymphatic blockage, as lymph becomes thicker and tougher to move. Hot water with a squeeze of lemon juice is wonderful way of rehydrating the body and getting that lymph moving. We recommend starting the day off with a delicious elixir of hot water and lemon, or if you’re feeling a bit daring, you can sip on it once every hour. 

2. Dry Brushing

Dry brushing — aka gently exfoliating your skin using a big wooden brush of sorts — is a fabulous way of promoting lymphatic drainage and easing the excretion of toxins. Not only does this revamp your lymphatic system, but dry brushing also promotes refreshed skin, boosts immunity, and reduces cellulite. We recommend dry brushing your skin just before hopping in the shower using a dry brush or body brush, and we love this tutorial by Branch Basics for how to dry-brush.

3. Diaphragmatic Breathing 

We know this sounds fancy, but the truth is diaphragmatic breathing is quite simple! This deep breathing technique is sometimes called “stomach breathing” or “belly breathing” because it involves fully engaging the stomach, diaphragm, and abdominal muscles while you breathe. 

We recommend placing your hands on your stomach and taking deep, intentional breaths. If done correctly, diaphragmatic breathing encourages full oxygen exchange, slows the heartbeat, stabilizes blood pressure, and even strengthens your diaphragm. 

4. Movement

A super easy and wonderful way to support your lymphatic system is to simply move your body! Whether it be a walk around the neighborhood, a delicious yoga flow, or a Pilates class, movement stimulates your lymphatic system and encourages lymph flow. You should aim for just 30 minutes of movement a day, and feel free to move any way that you’d like. It all helps! 

5. Self Manual Lymphatic Massage

A self-massage? Now of course this is something we can get behind. And lucky for us, a head and neck MLD (or manual lymphatic drainage) is a great way of giving our lymphatic system a little boost after working 24/7. (And besides being ultra-relaxing, it is easy to perform at home.)

To give yourself a manual lymphatic massage, you want to start at the base of your neck and work upwards. Begin by taking three deep, diaphragmatic breaths, then start with small, downward strokes at each side of your neck (below your ears). You’re aiming for just a slight skin stretch working towards the base of your jaw. 

Next, separate your pointer and middle finger from your ring finger and pinky and place each set of fingers on either side of your ear. Make little rainbows to stimulate the lymph nodes in both the front and back of each ear. 

Next, move your fingers to your jaw and start working upwards along the jaw line, heading towards your ears. From there, move to your cheeks and starting at your nose, work your fingers outwards (also towards your ears). Finally, move to your forehead and starting in the center, work your fingers outwards (towards — you guessed it — your ears!). 

After draining your forehead, work your way back down your face until you reach your neck. Re-massage your neck to drain everything towards your collarbone. That’s it! Here is a video of Katherine doing this massage for further instruction.

Foods that Support Lymphatic Drainage

For folks looking to go the extra mile, there are certain foods that you can eat to boost your lymphatic system and encourage drainage. And if you’re anything like us, you probably already have most of these in your fridge: 

• Leafy green vegetables like spinach, kale, arugula, collard greens, and the like.

• Cruciferous vegetables like broccoli, cauliflower, or brussels sprouts. 

• Berries (especially cranberries). 

• Nuts, legumes, and seeds. 

• Certain herbs and spices like turmeric, ginger, and garlic. (These are great for elixirs!)

• Extra virgin olive oil or coconut oil. 
  

If you hadn’t really thought about your lymphatic system before, we hope something in this article might change your mind. It is easy to start caring for your lymphatic system from home, we promise! Go ahead and get started today, and make sure to let us know how it goes. 

Want to take it a step further?

Check out the services offered at R+R by the Lymph Queen herself, Katherine Wright, PT, DPT, CLT by clicking here and scrolling down the page to Katherine’s smiling face.