Ring in the new year with Super Saturday on January 10, 2015. We are excited to host our second Super Saturday Event at "The Barn" located at 158 Maple Lane Lebanon, PA 17042. We will start with a 30-minute Beachbody workout at 10am and then have the meeting right after which will last for about an hour. There is no cost for this event, but you MUST register by emailing me at firstname.lastname@example.org. I'm excited to see you in January and to learn about all the great new products and promotions that Beachbody will offer.
We all know someone who really seems to have their stuff together. It's not because they are never in a tough situation, they just seem to know how to handle it better than we would. An example that quickly comes to mind for me is a childhood friend that I knew since kindergarten named Kim. By age nine or ten we were aloud to go to the public pool by ourselves and we loved the freedom that Valley Beach Pool offered. We had a group of between 8-10 kids on any given day that would sit on the lawn under an umbrella together or soak in the sun, and it almost didn't get any better. I really don't remember exactly what happened, but one day we found ourselves in some trouble with one of the lifeguards. I just remember him coming over to our group and he seemed like he was 10 feet tall because he was so intimidating. He stared us down and asked "who threw the ball?" in a voice that would still rattle me if I heard it today. No one moved. We all sat there looking up at him for what seemed like 10 minutes in silence. Finally, my friend Kim spoke up and said "I did it". I'm pretty sure we were all at fault, but Kim had the courage and integrity to stick her neck out for all of us and take the blame. The lifeguard asked her to follow him and we were so nervous that she would be kicked out of our beloved pool for the rest of the summer. I may never know what the lifeguard said to Kim when he pulled her away, or what exactly happened that day (it was 25 years ago), but what I do remember was that Kim had courage and knew how to handle a situation at the age of 9.
With school starting we will most likely run into some sticky situations with parents, teachers, and other kids. There may be something you are confronting right now at work, with a neighbor, a family member or friend. So what if we aren't just "born" with the innate ability to properly handle situations like Kim seemed to be? Hope is not lost for us. We just need to follow a few simple rules and we will be on our way to making better decisions and handling situations more gracefully.
Rule #1: Listen. Try to understand the other persons point of view and put yourself in their position. If you don't know exactly what is going on then ask questions and gather information. Try not to come off in a way that will make the other person defensive. Instead seek to understand. Really go in with the attitude that you want to be as knowledgeable as possible about the situation. Rule #2: Don't be too quick to react. Sometimes it feels good to get that first jab in and it may even momentarily give us a slight advantage, but chances are it's not the right move. Before you pick up the phone to chew someone out or go on the attack give yourself time to calm down and assess the situation. This problem probably took some time to build up and it will also take time to resolve. Don't react too quickly especially if you are angry. Take a walk, exercise, sleep or do whatever it takes to cool down. Rule #3: Create a win-win resolution. This can be the most challenging thing we do when resolving conflict. Let's face it we want to win. If that means the other person loses then it's clear that we succeeded. However, there is a way to win that is not to the other persons detriment and it can really ease tensions in the future with that person. Use your problem-solving skills, get creative and find a way that you can both win in the situation. It may take more time or effort, but there is always a way to create a win-win. Rule #4: Emulate someone who has it together. We can learn so much by watching how others handle situations. We have all seen the mother in the grocery store who is screaming at her kids or even getting physical with them. It's uncomfortable and we know that there is probably a better way to handle the situation. On the flip side, we can probably all think of a person who has handled conflict really well and that should be our focus. What did they do that made things better? How did they carry themselves? What was the resolution? Find these people and adopt some of their techniques.
See how Justin Timberlake handles a fan who "flips him the bird" at one of his concerts. He uses humor to diffuse the situation and easily gets the crowd on his side. What if he would have gotten angry or even humiliated the fan? The whole concert would have had a different dynamic.
With all of this said, it's not about judging others or being overly concerned with how people view you. When you handle a tough situation gracefully you reduce stress in your life and you feel really good about it. We all run into difficult scenarios in our lives and there will be times when we make mistakes and don't handle things very well at all. The situation may continue to rear it's ugly head unless we deal with it. By following the rules above we are better equipped to resolve conflict in a way that will eliminate it for good and make each party better off than they were before. What situations are you dealing with? What are you doing to handle them?
I was doing PiYo Buns the other day with Chalene Johnson (not actually WITH her, but she is the trainer on the DVD!) and she made a comment about legs being the key to your metabolism. So obviously the first thing I wanted to do was research this and read all about it. So here's the skinny on why legs can make you skinny.
The legs which include the gluteus maximus, quadriceps and gastrocnemius (calf muscle) are the largest muscle group in your body. The "glute" or butt is the largest of the three and is also very powerful. This muscle can easily atrophy over time if it is not used. As Americans we sit A LOT, and if you don't move it you will lose it. I just stood up to type because sitting around is not helping my glute! The quadriceps are the 4 huge muscles that comprise the front of your thigh… that’s why this muscle group is called the ‘QUADS’. These muscles also need to be used and active during the day by standing up, squatting and doing lunges. Finally the gastrocnemius or calf is the smallest muscles in the leg group and can be stubborn to build if you weren't born with great calf genetics. There are still things you can do to define this muscle like calf raises and isolation holds on your toes.
So moving on to why this crash course in anatomy is important--each pound of muscle can burn up to 50 calories a day. That's right each pound of muscle (an athlete is around 56% muscle) burns 50 calories a day. If you do that math you quickly realize that this is a lot of calories burned! Since the legs contain the most muscle weight it is a great idea to focus your attention here. Since metabolism is basically the way your body converts food into fuel and the efficiency with which it does this, the muscles in your legs are the key to jump starting the metabolic process. I would always recommend getting your nutrition in order first before starting a workout program because this will give you immediate results and your body will respond to healthy foods in such a way that it will reward you! You will feel better, have more energy, and be happier as a result of clean eating. Instead of focusing on calorie reduction, however, plan on eating plant-based whole foods that will fuel your body. If you have to eat some processed foods, always read the labels. If you don't recognize an ingredient your body won't either. When you are ready to add the fitness component be sure to do resistance training 3-4 times a week to build that all-important muscle and pay special attention to your legs. Resistance training is anything that is strength-building and uses barbells, weights, bands or your own body weight to increase muscle mass. Cardiovascular exercise is great but the calorie burn is over the minute your heart rate goes down. Muscle continues burning calories 24 hours a day, 7 days a week. P90X is one of my favorite programs because it really focuses on building muscle and can be done in your own home with minimal equipment. Plus the trainer, Tony Horton, is hysterical and will keep you pressing play throughout the 90-day program. If you're a girl building muscle should not scare you! Women do not have the testosterone levels necessary to pack on tons of mass. You would have to workout for years non-stop and you still wouldn't even get close to looking like a female Incredible Hulk.
Remember, FAT does not BURN calories it STORES them. We all need some fat to cushion our organs, assimilate vitamins and to store energy for when we need it. It's MUSCLE that gives your body shape, definition and burns calories. Muscle is really the only way to maintain long-term weight loss. Build muscle to lose the fat and start today with your legs. After doing some squats and lunges take a minute to love your legs and thank them for allowing you to walk, jump, run and dance!
You decided to collect all the veggies in your fridge and make a healthy salad for lunch. Great choice! As you are finishing the chopping and tossing you reach for the final ingredient--salad dressing. Instead of using a pre-packaged brand (even if it's marketed as "healthy") consider making a salad dressing yourself for these 4 reasons.
1. It's Cheaper Batch for batch if you buy the ingredients in bulk you will save money when you make your own salad dressing. To make a good dressing all you will need is extra virgin olive oil (cold-pressed is best because the oil is minimally process when it is extracted from the olives), any type of vinegar, raw honey, fresh lemon, Himalayan salt and your favorite herbs. If you're a member at Costco or BJs you can stock up and really save. Consider the Good Seasons packets that cost around $4 and you are supplying most of the ingredients yourself. Skip the packet and make it from scratch. 2. You Will Avoid Harmful Ingredients The one thing that drives me crazy about packaged salad dressings is the amount of sugar and chemicals they contain. It's almost impossible to find one that doesn't contain sugar in some form and worse, many add harmful chemicals like MSG. Monosodium Glutamate or MSG is known to cause obesity in rats and is commonly used by scientists to induce obesity in order to test for desired outcomes. It is a chemical that tricks the brain into feeling satiated momentarily and then hunger is amplified within a short period of time. There is also a link between MSG and asthma. When you make your own dressing you don't need to worry about these chemicals and you can substitute honey for sugar which is much easier for your body to process.
3. Your Dressing Will Taste Better Since you can make it exactly to your liking, homemade salad dressing will always beat out the pre-packaged version. By using fresh ingredients you get the best flavor. A trick to save time and money is to buy lemons in bulk. Squeeze them and pour the juice into ice trays. You can freeze the fresh lemon juice and thaw the cubes as needed. The tang of the fresh lemon with the bite of the herbs will make your salad taste like a delicacy. You might start to crave this healthy main course and when you add pine nuts or toasted pumpkin seeds you really have a satisfying meal that you can feel good about.
4. It's So Simple You don't need to be a professional chef to create your own salad dressing. You really don't even need any fancy tools. I actually use my old cruet from when I used to buy Good Seasons and shake up my much tastier, healthier dressing in that! It is important to start with fresh, quality ingredients. Himalayan salt is pink and contains many minerals which makes it a great option. You can find it any health food store and sometimes it the the cooking section at TJ Maxx. While you're there, check out some of the cool bottles and pourers to make your homemade salad dressing look even more appetizing. Give these recipes a try and let me know what you think!
Sunscreen is something I never purchased or carried until I had kids. I have olive skin that doesn't typically burn and if it does (maybe once in the very beginning of summer) it turns to tan by the next day. I started buying sunblock about 3 years ago with my first son and wanted to get the highest SPF possible. It never occurred to me at the time that there could be harmful chemicals that I was generously slathering all over my little guy's body--until this week. I saw a short post on a friend's Facebook page that said something to the effect of "doctors say sun block does more harm than good" and I decided to do a little research. What I found was mind-numbing and frustrating. There is so much information out there so I will try to break it down as simply as possible. First, skin cancer rates have tripled in the U.S. since 1970 from 7.89 per 100,000 population in 1975 to 23.57 in 2010 according to the National Cancer Institute. The main goal of sunscreen is to prevent sunburn which scientists all agree is a major contributor to skin cancer. The problem is that many lotions contain a slew of chemicals that are not good for you. The good news is that active ingredients are all listed on the side of the bottle, the bad news is it's just another label that we as consumers have to take time to read and analyze. If you are interested in reading more about these ingredients the Environmental Working Group EWG is an awesome resource and you can even type in your sunscreen brands to see how they rate them (0-10 with 10 being the most hazardous). I will do my best to break some of these ingredients down for you without having a degree in chemistry:
Avobenzone- this chemical absorbs UV rays over the wide wavelength and then converts them to heat. Some studies have demonstrated it to be absorbed by the body and secreted into urine, and is therefore not recommended to use on children or pregnant women. Some skin specialists believe it to be very harmful and contend that it behaves similarly to the hormone estrogen, however the SCCNFP has negated this claim.
Homosalate- According to the EWG it is a weak hormone disrupter. The European Union's Scientific Committee on Consumer Products (SCCNFP) report says it was shown that sunscreen containing 12% homosalate led to eye irritation. The chemical is limited to 10% in Europe.
Octicylene- this chemical can penetrate the skin and make it photosensitive resulting in an increased production of free radicals. Free radicals cause indirect DNA damage and potentially contribute to increased incidence of malignant melanoma in sunscreen-users vs. non-users.
Oxybenzone - this is a hormone disrupting chemical which penetrates the skin and enters the bloodstream. It is the most popular ingredient in chemical based sunscreens and only blocks UVB ray (sun’s good rays that provide vitamin D production), not UVA which are the most free radical damaging rays. Avoid any sunscreen that has this chemical at all costs, especially for children.
Titanium Dioxide and Zinc Oxide- your very best sun protection. These are mineral based, do not penetrate the skin and provide UVA protection against the sun's most damaging rays.
Vitamin A (Retinyl Palmitate) – A 2009 study by U.S. government scientists released by the National Toxicology Program found when this is applied to the skin in the presence of sunlight, it may speed the development of skin tumors and lesions.
Sprays or Powders – Generally speaking, sprays and powders have additional chemicals added to them for performance purposes. These additional chemicals are usually not something you want to be spraying on your body and can be toxic to the lungs. Besides, remember sunscreen is formulated for your skin, not your lungs. Many of the side effects of sprays and powders on the lungs are not tested before being approved.
I know this is a lot of information so I decided to raid my pool bag and take a trip to Queen's Natural Market to compare and contrast these different brands. I created a chart to make it a little simpler to understand and I was shocked most by the prices. The natural sunscreens from Queen's are in the same range as the chemical brands and I when I tried the Sunny Kids today I didn't notice much of a texture or scent difference. I did have a little trouble getting the lotion to squirt out properly but when I took a knife and removed the excess plastic it worked perfectly. Here is how I scored the 5 lotions that were in my bag.
I hope you are not scared away from the sun completely based on this information and remember that Vitamin D absorption is crucial and that you and your kids need sunshine! We need sunlight to avoid diseases linked to Vitamin D deficiency like heart disease, cancer and depression. Another great benefit is the reductions in cravings that proper Vitamin D absorption can provide. When Vitamin D is low, the hormone that controls appetite stops working. Think about when you are cooped inside for long periods of time in the winter. You eat and eat and never feel full. The sun contributes significantly to daily production of Vitamin D, and as little as 10 minutes of exposure a few times a week is enough to prevent deficiencies. Vitamin D also helps boost serotonin which makes you happy! So get some sun in your life and then apply some natural sunscreen. Be sure to reapply after about 40 minutes if you are sweating or in the water.
I am so glad I made this simple switch for my kids and it really didn't end up costing any more than I was already spending. I feel much better knowing that they are getting sun protection without the chemicals.
Summer is a great time to stay active whether you are diving in waves at the ocean, chasing the kids at the playground, or riding your bike around the neighborhood there is no shortage of outdoor activities this time of year. The 4th of July is one of my favorite holidays because of all the color and seasonable fruits and vegetables. It's also a great time to grab a friend or family member and do this quick workout. There is no equipment needed and you can set your iPhone timer to alert you at the 30 minute point.
Constitution Crunches are just like sit-ups but with your feet about 12 inches off the floor so that you are making a tabletop with your knees and ankles. For perfect "Presidential Push-ups" use push-up stands (find them in the sports section at K-Mart or Target) for optimal range of motion. If you don't have push-ups stands be sure to look at a spot on the ground about 4 inches in front of your hands to protect your back and neck. Also, squeeze your glute and abs to get a full-body workout from this simple exercise.
Bicentennial Burpees can be challenging, but you can do them! Start in a standing position and then squat to the ground with arms straight. Pop your legs behind you and bring your feet back together adding a jump as you stand. Go at your own pace on these if you are a beginner. For Star & Stripe Squats, stand with your legs shoulder length apart and bend at the knees. You can put your hands on your hips or in prayer position. Stand back up extending your hips slightly forward and repeat. This will work your quads and glute and get your gams in prime shape for swimsuit season. Justice Jumping Jacks will get your heart rate up and burn some additional calories. Finally alternate Liberty Lunges going as deep as you can on each side with hands on hips. Reach down to the ground if you want to kick it up a notch. Keep going! How many sets can you do in the 30 minutes allotted?
Try downloading this fun Patriotic Playlist to keep you pumped up while you exercise. You can play it at the party later too and show off all your new moves. Now that you finished your workout for the day you may be thinking about how to keep all those calories off that you just burned. Fruits and vegetables are always the best bet so load your plate with salad and fruit when you get to the picnic or party. Fill up on the healthy stuff first so you won't be as tempted to indulge in the junk. Allow yourself to have a taste of everything and share things like cake or pie. You are in control of what goes into your mouth so be kind to your body. Next, decide exactly how many alcoholic drinks you will consume before you start drinking and stick to it. Alcohol is metabolized by the body differently than all other calories you consume. Alcohol is one of the only substances that you consume that can permeate your digestive system and go straight into your bloodstream. It bypasses normal digestion and is absorbed into the body intact, where it goes straight into the liver. Your liver is your main fat-burning organ. If you are trying to lose weight or even maintain your ideal weight, drinking alcohol is one of your worst enemies. The liver is going to metabolize alcohol first instead of the fat you want to get rid of – making weight loss even harder. Additionally, one of the primary functions of the liver is to remove environmental toxins from your body – if it is overtaxed with alcohol, the normal removal of these toxins becomes diminished and can result in rapid aging, loss of libido, and other diseases. It's really important to keep alcohol in moderation. Finally, get creative with the red, white and blue and make some healthy treats like the ones pictured below for your picnics and get-togethers. People love healthy options and I bet these foods will be gobbled up instantly! Happy and healthy 4th of July to you! Please feel free to comment. I would love to hear all about your Independence Day plans.
There is power in numbers and on days when you just don't feel like exercising or eating healthy a Challenge Group can be just what you need to stay on track. There are two basic types of groups that I facilitate; a 60-Day Fitness Challenge and a 21-Day Healthy Eating Challenge. The groups overlap so it's best to pick one or the other although some "Super Challengers" do both. Let's start with the 60-Day Fitness Challenge. These groups start every other month usually in the beginning of the month and I love to do a theme that makes us focus on the finish line. For August the Challenge is a "Homecoming" theme so that at the end of the 60-days you are in great shape and ready to head back to your high school or college Alma Mater feeling and looking like you did when you were a student. When you decide to join, the first step is to pick a Challenge Pack from the Beachbody website. These programs are amazing because they all come with meal plans and with a little hard work and the support of your peers you will really see results when you finish the 60-days.
You can see that there are a lot of options! Each challenge pack includes a fitness program with meal plan, a 30-day bag of your favorite flavor of Shakeology (which is a healthy meal replacement), and Beachbody Club membership for additional support and recipes. My favorite fitness programs are Brazil Butt Lift, P90X, P90X3, and T25. Many of the workouts are only 30 mins a day and we can all make time for that! I also love The Ultimate Reset and The 21-Day Fix but we will cover those later as they focus on healthy eating. If you already own one of these programs or you want to keep doing your workout at the gym you are still welcome to join the group, but Shakeology is encouraged and a specific schedule should be created for optimal results. If you are ready to order without even reading the rest of the article then kudos to you for being so adventurous! You can go to https://www.teambeachbody.com/checkout/-/bbcheckout/challengepack?referringRepId=241115 and order it up! I will add you to the group as soon as we establish your plan. About a week before the start date we begin to prepare. You will see posts and other Challengers in the private, secret Facebook group and no one will know that you are in the group or see anything that you post but the people in the group. It's like a secret society for cool people. We have passwords and secret handshakes and we wear hooded robes and light candles every night. We actually don't take it that far, but you will have an opportunity to introduce yourself at this point and you may even know some of the other Challengers which makes it fun. In the week leading up to the Challenge we also clean out our cabinets so that we aren't tempted by junk food and we take "before" photos and measurements. This information is not posted but it is used to track your progress along the way. You will really see a difference at the end!
To the right is a screen shot of what you can expect to see on the group page. Each week we have a different theme which is outlined at the top and a lifestyle change which is posted each Sunday morning. Our first theme in the Summer Body Challenge was nutrition so each day the first post included a healthy tip or fact and then each Challenger posts in the comments with their workout details for the day. Some other themes include Recipe Swap, Personal Development, Holiday Fun, Success Partners, Battle of the Sexes and Contest Week where you can win a trophy for having the longest workout of the day or eating the cleanest. The themes are designed to keep you going each week and to make your workouts a little more fun. The very last week of the Challenge is always the "After Party" where we celebrate our successes and vote on a "Challenge Champ" who wins a $50 Beachbody gift card to spend on apparel, fitness programs, equipment, Shakeology or anything in the online store. Think you could be the Champ? Then use the link above and sign up for a Challenge today!
The weekly lifestyle changes keep the focus on nutrition and overall health. Some of the weekly lifestyle changes include eliminating soda, tracking your water consumption, avoiding chain restaurants, getting an extra 30 mins of sleep. All things that will support your hard work and help you get results. It's also okay to slip up once in awhile and you have a great group there to support you and get you back on the wagon. One of the greatest things about the Challenge Group is that you can workout on your own time and in your own home if you chose. There are no physical meetings to attend and you just have to post your workouts to the group page by 10pm each day. You can take 1-2 rest days a week and post about them as well. The focus is to really keep each other on track and to make exercise and healthy eating a lifestyle. It's simple and it's fun and by the end of the 60-days many Challengers join the next group to stay accountable. If you're wondering why I do this every month and put the time into coming up with themes and posting each day it's because it keeps me accountable too! There are tons of times where I just don't feel like working out, but when I see that the people in the group are busting their butts and making it happen each day with families and work (and a million BETTER excuses than I have) it inspires me to get moving too.
If you are not quite ready to start exercising yet, a great starting point is a 21-Day Healthy Eating Challenge. Did you know that to be in great shape 75% of the work is done in the kitchen? If you have a significant amount of weight to lose or if intense exercise is just not for you think about changing your eating habits in just 21-days. The Ultimate Reset is my very favorite Beachbody program and it detoxifies your body of chemicals from foods and the environment. It's such a healthy way to "Reset" your body and lose weight. Scroll down to read more about my experience with both the 21-Day FIX and the Ultimate Reset. These groups follow a similar format as the fitness challenges, but the focus is much more on food each day and we post a lot about what we are eating. There are no weekly themes or lifestyle changes. Everyone is a "Champ" at the end of the 21-Day Challenge because you will feel better, weigh less, and see a difference from your before pictures taken just 3-weeks prior. The next 21-Day group starts July 1 so if this plan interests you head over to www.ultimatereset.com/juliesmyth and order your kit as soon as possible. The 21-Day groups are every other month and the next one is September 2. After you've ordered a program once you are welcome to join the Challenges every other month with nothing additional to purchase. It is really worth the investment in your health and you will learn so much about clean eating!
I would love to hear your comments and questions so feel free to post whatever is on your mind. I really enjoy the Challenge Group experience and to reward anyone who has participated in a group I am having an exclusive "Meet the Challengers" party in August with live music, great food, spirits, and fun for the kids. It will be a perfect way to connect everyone that has interacted in a group but has never physically met. I would love to see you at the party so join a group, get in shape and let's enjoy our path to healthy living together!
Ever think about joining a CSA but you weren't sure exactly how to go about it? That was the position I was in about a year ago when I attended a meeting at the library to find out more. It's actually so simple that I was kicking myself for not joining sooner. We decided to go with Landisdale Farm in Jonestown because they are all organic and I got to meet some of the farmers at the library. We liked that we could pick up our 'share' right at the farm and they offer alternative produce if there is anything in our box that we didn't like. They also have fresh eggs, grass-fed beef, organic butter and a host of other healthy unprocessed foods in the little store where you pick up your share.
All we did was sign-up at www.Landisdalefarm.com and chose a medium-share delivered every week for 21-weeks starting the first Saturday in June for $430. Since we signed up in January we got a $35 discount making the cost per week just under $19. I easily spend around $50/week on fresh produce so this is a huge savings. You can also chose to pick-up every other week for $235 and there is a special for $5 off that option. Then we just show up each Saturday between 10-2 and pick up our box. We will be on vacation one of the weeks so we had the option to send a proxy (my sister and mom both volunteered!) or Landisdale Farm will donate your unused produce to the Grantville Food Bank. It's such a great way to experience the farm and it forces you to eat clean unprocessed food that grows out of the ground.
Our first week included romaine lettuce, fennel, spring onions, Swiss chard, kohlrabi, strawberries, cilantro, and lettuce mix. The farm emailed us recipes for the fennel and kohlrabi since they are somewhat less common. Kohlrabi is a great source of Vitamin C with 62mg or 75% of your daily intake. I roasted it in the oven at 350 degrees for about 20 minutes with the fennel bulb and a little coconut oil and it reminded me of homefries. Fennel improves your intestinal tract, lowers blood pressure, and is an effective diuretic. To me it tastes like a mix of celery and onion. We used the spring onions and cilantro to make fresh salsa. The lettuce was great for salads during the week and we ate the strawberries for snacks. Finally we heated olive oil and diced onions in a pan until they browned and then added the Swiss chard and coconut milk. So delicious as a meal or side dish and really simple to make. By the end of the week we were ready to see what was in our next share! Week two was pretty similar but instead of kohlrabi there were fresh cucumbers and red onion. We just picked up our third week and it is pictured in the title. Again, similar to the other weeks but with zucchini and three red potatoes. We purchased the eggs and organic butter separately.
It's a lot of fun to see what will be in the box each week and so far we haven't made any exchanges. By being part of a CSA you are eating locally grown food which means it's not traveling long distances to get to you so there is no need for preservatives. The food is much fresher and contains more nutrients than food that is breaking down on the shelf at the grocery store. I love being able to look around the farm and to see exactly where the vegetables are grown and it helps my kids to understand and appreciate food too. There are several other CSAs in the Lebanon area including Barefoot Farms, Buckhill Farms, and Lancaster Farm Fresh Co-Op. Take some time to check them out, get to know the farmers and make an investment in your local community and health.