Sandhills Naturally - August 2014

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YO U R G U I D E TO H E A LT H Y L I V I N G I N T H E S A N D H I L L S A R E A • AU G U S T 2 0 1 4

ARE YOU WHAT YOU EAT?

Exploring Raven Rock • The Force Behind Nature's Own

TABLE OF CONTENTS

august 2014

Cover Story: Are You What You Eat? Diets Explained, page 4

nutrition Cover Story: Are You What You Eat? ........4 Kids Eat Right Month ................................7 5 Supplements to Put on Your List ............8 Feed Your Wild Side................................10

living Gadgets & the Great Outdoors ...............11 The Grass Is Greener ...............................12

photo here

Inside Nature's Own, page 18

d.i.y Make Your Own After-Sun Cream...........13

wellness Natural Tips to Keep Gardners Healthy....14 What Is an Essential Oil? .........................15 Can Chiropractic Help You? ....................16 A Teen's Perspective on Air Quality .........16

“They are the future...

Teaching them how cool and special these places are is important.”

Park Ranger Michael Walker, on introducing kids to state parks, page 17

explore Exploring Raven Rock State Park .............17 Spotlight on Nature's Own .....................18 .. ....

Resource Guide ......................................20 ... .. ... ... ....

Calendar of Events..................................22 . ....... .

Brain Games ...........................................23 ........ .

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Watch our Facebook posts for a chance to win a bundle of classes at Tree of Life

“My attitude about this store is that it’s always been my passion... It's just my life.”

Karen Pilson, on Nature's Own, pg. 18 2

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August 2014

FROM THE PUBLISHER

a letter of introduction Your Guide to Healthy Living in the Sandhills

Editor & Publisher Joy Godwin Crowe

Welcome to the first issue of Sandhills Naturally, your guide to healthy living in the Sandhills! I am so excited to finally bring this publication to my home town and the Sandhills area of North Carolina.

Associate Editor Karen Gilchrist karen@sandhillsnaturally.com

Over the years, as I have delved deeper into the exploration of natural health and wellness, I often wished for a local resource to point my family in the right

Contributing Writers Crystal Cox Dr. David Fonke Marketing & Advertising Joy G. Crowe joy@sandhillsnaturally.com F. Michael Edwards michael@sandhillsnaturally.com

direction. With technology at our fingertips, information is everywhere, but can also be overwhelming. As a mother of a toddler and a teenager, I want to make the best decisions for my family when it comes to nutrition and health, and it's certainly not always (ever?) easy.

Is the source credible? Is it the right information? Is it local to you? Does it point you in the direction of a respected practitioner? With almost 20 years in the

Logo Design Petra Bobbitt, Wild Hair Graphic Design petra@wildhairdesign.com

publishing industry, I decided it was time to provide that local resource to Cumberland, Harnett, Lee and Moore counties, and Sandhills Naturally was born.

Published by Main Street Media 213 Skyland Plaza, Ste 1370-163 Spring Lake, NC 28390 For more information or to become an advertiser, please call (910) 551-2883 www.SandhillsNaturally.com www.facebook.com/ sandhillsnaturallync

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We want to help you explore your options — from eating local, organic produce to finding a great new place to hike and enjoy nature with your family. We want to help make your life better, naturally. Along the way, we'll introduce you to businesses in our area, places to explore, things to do and people to meet. This is a collaborative effort, and we invite you to send us your ideas on what you would like to read about in Sandhills Naturally.

The cover story this month is about something with which many of us have a love/ hate relationship — food and diets. From paleo to processed, vegetarian to omnivore, and everything in between, we sometimes let our diets define us. But should they?

Are we truly what we eat? With this feature, we are presenting information for you to digest. We are each at a different and unique place on our journey to wellness, so what may be right for one may not be right for you. After all, one size does not fit all!

I hope you enjoy this first issue. Please let me know what you think and send me

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Copyright ©2014 by Main Street Media and Sandhills Naturally. All rights reserved.

No part of this issue may be reproduced in whole or in part in any form without permission of the publisher or copyright holder. Neither participating advertisers nor the publishers will be responsible or liable for misinformation, misprints or typographical errors. The publishers reserve the right to edit any submitted material.

Main Street Media is not responsible for unsolicited manuscripts, artwork or other material. Information in this publication is not meant to diagnose, treat or prescribe for medical conditions. The opinions expressed by contributing writers are their own and do not necessarily reflect those of the editors and publisher.

Our mission is to be a resource for healthy living — to help educate on matters of health, fitness, wellness and living from a more natural and sustainable perspective.

Proud member of

your ideas for future stories. Sandhills Naturally is here for the purpose of helping you on your path to healthy living. Be sure to like us on Facebook (sandhillsnaturallync) and check out our digital edition online. Please thank our advertisers for making this publication possible. If you would like to help support Sandhills Naturally by being a sponsor or a distribution location, please let me know.

Thanks for reading!

Joy Godwin Crowe, Publisher joy@sandhillsnaturally.com

August 2014

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a

NUTRITION

are you what you eat?

DIETS EXPLAINED

By Karen Gilchrist

When one hears or sees the word diet, the context in today’s times often relates to weight loss. All too frequently, it may seem, a new plan appears, promoted by testimonials from doctors, celebrities and satisfied followers alike and “guaranteed to help you lose weight, and keep it off!”

And indeed, a veritable smorgasbord of diets, from plant- and meat-based plans to highly restrictive and body-specific regimens, exists to address not only weight loss, but also weight gain, health conditions and just plain healthy living for longevity.

According to Oxford Dictionaries, the first known use of the word diet occurred in the 13th century. The Middle English word derives from the Old French diete (noun) and dieter (verb), via Latin from the Greek diaita, “a way of life.”

Medical News Network describes a diet “…as a set course of eating and drinking in which the kind and amount of food one should eat is planned out in order to achieve weight loss or follow a certain lifestyle.” By choosing to adhere faithfully to a specific diet, one truly does select a way of life, and each diet choice may offer particular advantages and/or potential shortcomings regarding nutrition, food choice options and ease of preparation and commitment.

But which to choose? Vegetarian or vegan? Primal or paleo? Blood type or low-carb? Gluten-free or raw? Is there a one-size-fits-all diet? Of course not, based on a number of factors, including an individual’s personal health and preferences and cultural influences. But while hundreds or even thousands of diets exist, most fall within a few main categories.

Following is a by-no-means-complete list of some of the more popular diets people follow today, for weight loss and/or lifestyle.

PLANT-BASED DIETS In their article “Nutritional Update for Physicians: PlantBased Diets,” authors Phillip J. Tuso, MD; Mohamed H. Ismail, MD; Benjamin P. Ha, MD and Carole Bartolotto, MA, RD, provide a comprehensive definition of a plant-based diet, which seeks “to maximize consumption of nutrient-dense plant foods

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while minimizing processed foods, oils and animal foods (including dairy products and eggs).” Such a diet is generally low in fat and encourages eating plenty of cooked or raw vegetables, as well as beans, fruits, lentils, peas, seeds, soybeans and smaller mounts of nuts. Included in this definition are the following diets: • Vegan or total vegetarian, which excludes all meat (beef, pork, lamb, poultry and seafood), eggs and dairy products • Raw food vegan, which excludes all meat, eggs and dairy products as well as all foods cooked at temperatures over 118°F • Lacto-vegetarian, which excludes all meat and eggs but allows dairy products • Ovo-vegetarian, which excludes all meat and dairy products but includes eggs • Lacto-ovo vegetarian, which excludes all meat but includes eggs and dairy products • Whole-foods, plant-based, low-fat, which encourages plant foods in their whole form, especially fruits, legumes, nuts (in smaller amounts), seeds and vegetables, but limits animal products and total fat • Mediterranean, which is similar to a whole-foods, plant-based diet but allows consumption of small amounts of chicken, dairy, eggs and red meat once or twice monthly. Fat is not restricted, and fish and olive oil use are encouraged.

Other popular plant-based diets, which are variations of vegan and vegetarian approaches, include • Pesco-tarian – excludes all meat but seafood • Flexitarian – follows a vegetarian diet most of the time but allows meat on occasion • Ornish – categorizes five food groups from most to least healthful and includes exercise, stress management and emotional support options as part of the lifestyle • Traditional Asian – emphasizes rice, vegetables, fresh fruit and fish and very little red meat • Anti-inflammatory – based on the Mediterranean diet and on a daily intake of 2,000 to 3,000 calories, with 40 to 50 percent of calories from carbs, 30 percent from fat and 20 to 30 percent from protein

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August 2014

• Engine2 – eliminates all vegetable oils from a vegan diet • Eco-Atkins – recommends 31 percent of daily calories from plant proteins, 43 percent from plant fats and 26 percent from carbs, incorporating fish, lean white meat and occasional dairy products if desired • Macrobiotic – emphasizes natural, organically and locally grown, whole foods and eschews anything artificial, processed or with chemical additives LOW-CARBOHYDRATE DIETS Growing in popularity in recent years, low-carbohydrate (or reducedcarbohydrate or low-glycemic) diets restrict consumption of foods high in carbohydrates.

Laura Dolson, a health and food writer who has been investigating the emerging science related to lowcarb eating for 10 years, notes that such diets can be defined by how much carbohydrate is in a diet, what percentage of calories derive from carbohydrate or how low “low” is. Since the U.S. Dietary Guidelines and similar sources for the general public recommend that carbohydrates make up 50-65% of the calories in a diet, anything less can be considered “low-carb,” and studies of low-carb diets show ranges from 45% to 5%. As with many plant-based diets, some low-carb plans, which reduce or eliminate sugars and refined grains, follow strict regimens while others allow flexibility, from simply reducing carbohydrate intake to finding an individual’s tolerance level for carbohydrates.

• Atkins Diet, a four-phase approach that counts carbohydrate intake regardless of source, greatly restricting consumption in the first phase and seeking the optimal tolerance by gradually adding nutrient-dense carbs and avoiding refined grains and sugars • South Beach Diet, a flexible three-phase plan based on principles of the Mediterranean diet that restricts saturated fats and most types of carbohydrates at first, progressively adding carbohydrates and a little more saturated fat in the third phase • Zone Diet, an approach based on three meals and two snacks per day, with every meal composed of 30% protein, 30% fat and 40% carbs, which are mostly fruits and veggies, avoiding those high in sugar • Sugar Busters, a non-restrictive lifestyle diet that avoids refined sugars and processed grain products and promotes consumption of high-fiber vegetables, whole grains, fruits and lean and trimmed meats

August 2014

SPECIALIZED DIETS For some people, such as those who suffer from severe allergies or sensitivities to or diseases exacerbated by particular foods or components of food, like gluten, diets specific to health conditions or body types become necessary lifestyles, yet others may reap benefits from following them as well.

• Gluten-free Diet – Gluten is a common name for proteins in specific grains. The two main protein groups in gluten, gliadins and glutenins, break down during digestion. But when people with celiac disease or gluten sensitivity eat gluten, their body’s immune response attacks the small intestine, leading to damage on the villi, small fingerlike projections lining the small intestine. Damaged villi prevent proper absorption of nutrients, potentially leading to delayed growth, nutrient deficiencies, anemia or osteoporosis or even resulting in diabetes, other autoimmune diseases and intestinal cancers (celiac.org, glutenfree.com).

Those who cannot tolerate gluten must avoid wheat, rye, barley, triticale, durum, einkorn, Kamut® khorasan wheat, semolina, spelt/spelta, faro and emmer, as well as other common products likely to contain them, such as beer, bread, cakes and pies, candies, cereals, cookies and crackers, croutons, French fries, gravies, imitation meat or seafood, matzo, pastas, processed luncheon meats, salad dressings, sauces (including soy sauce), seasoned rice mixes, seasoned snack foods (potato and tortilla chips), self-basting poultry, soups and soup bases, vegetables in sauce, cosmetics, vitamins and some pharmaceutical medications (glutenfree.com).

• Blood Type Diet – Based on the premise that the foods an individual eats react chemically with one’s blood type, and that certain blood types are more susceptible to specific kinds of health issues, a diet and exercise plan based on that blood type will facilitate more efficient digestion for greater weight loss, higher energy levels and better disease prevention. This fairly restrictive diet suggests a high-protein diet heavy on lean meat, poultry, fish and vegetables and light on grains, beans and dairy for Type O blood; a meat-free diet based on fruits, vegetables, beans and legumes, and whole grains for Type A blood; a diet avoiding chicken, corn, wheat, buckwheat, lentils, tomatoes, peanuts and sesame seeds and focused on green vegetables, eggs, certain meats and low-fat dairy for Type B blood and a diet including tofu, seafood, dairy and green vegetables and excluding caffeine, alcohol and smoked or cured meats for Type AB blood.

• Ketogenic Diet – A ketogenic diet is a very lowcarbohydrate diet that sends the body into ketosis so it burns

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fats, broken down in the liver into fatty acids and ketones, rather than carbohydrates for use as energy. The general recommended diet makeup is 60% fat (monounsaturated and saturated fats like coconut oil, butter, olive oil, avocados, cheese), 35% protein and 5% carbohydrates. Already wellestablished as a treatment for epilepsy, the ketogenic diet may help other conditions as listed in a June 2013 paper by A. Paoli et al in the European Journal of Clinical Nutrition, including weight reduction; type 2 diabetes; cardiovascular risk factors; neurological diseases other than epilepsy such as Parkinson's disease, Alzheimer's disease, narcolepsy, brain trauma and amyotrophic lateral sclerosis; polycystic ovarian syndrome; acne and some types of cancer.

PALEOLITHIC OR “CAVEMAN” DIETS When one thinks of the “caveman” diet, images of loin-cloth-draped carnivorous groups of people hunkering down to consume the meat of a successful hunt may arise.

Surely no one eats such a diet in modern times! Yet one can look to the experiences of Dr. Vilhjalmur Stefansson, a Canadian ethnologist who spent more than a decade with the Inuit in the early 1900s and who, for nine years, lived almost exclusively on fish and meat with no ill effect on his health, a diet he repeated as part of a study by Walter S. McClellan and Eugene F. Du Bois and detailed in their paper “Clinical Calorimetry: XLV. Prolonged Meat Diets with a Study of Kidney Function and Ketosis,” published in the Journal of Biological Chemistry in 1930.

Paleolithic diets are based on the premise that one eat as man ate prior to the cultivation of crops, a diet which would have included meat, berries, nuts, seeds, any regional

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vegetables and leafy greens found while hunting and foraging.

Today’s low-carb, grain-free paleo or primal lifestyle diets, ever-growing in popularity, include more than meat alone and incorporate physical exercise as an important component. Robb Wolf, author of The Paleo Solution: The Original Human Diet, lists fruits, vegetables, lean meats (preferably grass-fed or pastured), seafood (wild), nuts and seeds and healthy fats as okay to eat. Foods to avoid are dairy, grains, processed foods and sugars, legumes (beans, peas and peanuts), starches and alcohol. The Primal Blueprint by Mark Sisson follows a similar diet plan, while allowing occasional consumption of dairy, alcohol, dark chocolate, supplements, herbs & spices, beans, legumes, potatoes and rice according to the 80/20 rule: if you stick to the primal diet 80% of the time, it’s okay to eat those occasional foods when “…circumstances don’t allow 100% Primal” (think traveling or a celebration).

So, does an optimal diet exist? Yes, the one that works for each individual within the contexts of health, culture and lifestyle choices. One may choose to become a vegan for personal, ethical or religious reasons, but a vegetarian diet high in refined sugar or “bad” oils is not healthy. Someone with multiple job and family responsibilities may not have the time to commit to a diet lifestyle that requires significant preparation or sourcing of specific foods.

Notably missing from all of the diets outlined above are refined sugars and processed foods, focusing instead, depending upon the plan, on fruits, vegetables, lean meats, whole grains and healthy oils. So, yes, you are what you eat, and choosing a healthy, nutritious approach to eating that works for the individual may aid in achieving optimal health, naturally.

Karen Gilchrist is a writer, yoga instructor and longtime resident of Southern Pines. A complete list of sources used in this article can be found at www.sandhillsnaturally.com.

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August 2014

half the grains your family eats whole grains. For beverages, choose water over sugary drinks, and opt for fat-free or low-fat milk. • Get Moving. Aside from being a great way to spend time together, regular physical activity is vital to strengthen muscle and bones, promote a healthy body weight, support learning, develop social skills and build self-esteem. Kids are encouraged to be active for 60 minutes per day.

Getting kids to eat right

august is ‘kids eat right’ month! nutrition tips to get your family on track With childhood obesity on the rise, making sure kids eat right and get plenty of exercise is vital. Parents and caregivers can play a big role in children’s nutrition and health, teaching kids about healthy foods, being a good role model and making sure physical activity is incorporated into each day.

August, which is Kids Eat Right Month, is a great time for families to focus on the importance of healthful eating and active lifestyles. The Academy of Nutrition and Dietetics is encouraging families to take the following steps: • Shop Smart. To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table. • Cook Healthy. Involve your children in the cutting, mixing and preparation of meals. They will learn about food and may

can sometimes be a challenge, particularly if they are picky eaters. But experts say that a conversation can help. “Talk to your children. Learn the foods they like. Teach them about the foods they need for their

growing bodies. Find ways together to make sure they have the knowledge and ability to eat healthy and tasty foods at every meal,� says Angela Lemond, registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson.

It may help to consult a registered dietitian nutritionist in your area to ensure your family is getting the nutrients it needs with a meal plan tailored to your lifestyle and busy schedule.

For more healthful eating tips, recipes and videos and to learn more about Kids Eat Right Month, visit www.KidsEatRight. org. This August, reevaluate your family’s eating and exercise habits, and take steps to make positive, healthful changes.

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even be enticed to try new foods they helped prepare. • Eat Right. Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day’s experiences with one another. Research indicates that those families who eat together have a stronger bond, and children have higher self-confidence and perform better in school. • Healthy Habits. You can help kids form great, healthy habits by setting a good example. Fill half your plate with fruits and vegetables, choose lower-sodium options and make at least August 2014

Vitamins, nutritional supplements, homeopathic remedies, teas, essential oils, food supplements and literature to aid in your quest for perfect health.

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NUTRITION

the 5 nutritional supplements that should be on everyone’s shopping list Most Americans aren't consuming enough nutrients from their daily diet. Only 1 percent of the population meets

1. MULTIPLE VITAMIN Nutrients are supplied as teams in food, so if your diet is low in

minimum standards of a balanced diet, according to a paper

one nutrient, it's a sure bet it's low in others, too. A multiple is

published in the American Journal of Clinical Nutrition. A

a convenient, inexpensive way to supply a balance of nutrients,

well-chosen supplement

while avoiding secondary

can benefit many

deficiencies that result when

people, especially those

you take too much of one

who are dieting, older

nutrient and crowd out another.

than age 50, pregnant or

For quality sake, stick with the

following an exercise

major brands or with a product

regimen.

with the USP (U.S. Pharmacopeia) quality seal that

"Many Americans

guarantees high standards.

are marginally deficient in one or more

2. CALCIUM AND

vitamins," says Elizabeth

MAGNESIUM

Somer, a registered

You need calcium to keep your

dietitian and the author

bones, skin, nerves and muscles

of Eat Your Way to

in shape, while magnesium is

Happiness. "That means

critical for coping with stress

they consume enough to

and maintaining a healthy

prevent the classic deficiency, but not enough to be optimally

heartbeat and blood pressure. Unless you include at least three

nourished. Osteoporosis is a good example. Only getting

servings daily of calcium-rich milk products or fortified soymilk

marginal levels of vitamin D over time can lead to a loss of

and lots of magnesium-rich soybeans, nuts and wheat germ in

calcium in your bones until they no longer can support your

your diet, you should supplement these two minerals.

weight. Yet there are no telltale signs of a problem."

According to Somer, the following five supplements should

Calcium and magnesium are best absorbed and used when supplied in a 2:1 ratio of calcium to magnesium. You get some of these minerals in your diet, so you only need to fill in the

be on everyone's shopping list.

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August 2014

gaps by taking a supplement with 500 milligrams of calcium and 250 milligrams of magnesium, if your multiple is low in

4. VITAMIN D If you are an adult and your multi-vitamin or calcium

these minerals.

supplement does not have at least 1000 IU of vitamin D, then

3. DHA-OMEGA-3

consider a separate supplement since you can't get enough

If you don't consume at least two servings a week of fatty fish

from food. Optimal intake is associated with lowered risk for

(think salmon, mackerel or herring), then take an omega-3 supplement. You need at least 220 milligrams of the omega-3 DHA, and possibly up to 900 milligrams a day to help support brain health. A recent study from the University of Oxford found that supplementation of 600 milligrams of

muscle weakness, gum disease, diabetes, insulin resistance, arthritis, multiple sclerosis, hypertension and certain cancers, including colon, breast, pancreas and prostate cancers.

5. VITAMIN E Vitamin E functions as the main fat-soluble antioxidant,

omega-3s, and DHA (docosahexaenoic acid) in particular, was

protecting cells, tissues and organs from damage. It also

associated with longer sleep duration â&#x20AC;&#x201D; 58 minutes of more

contributes to healthy blood flow by regulating the opening of

sleep per night â&#x20AC;&#x201D; in a subset of children, compared to placebo.

blood vessels and preventing cholesterol from building up on

Omega-3s are important for women who are pregnant or nursing. DHA is a building block of a baby's brain. In fact, 97 percent of the omega-3s found in the brain is DHA. A vegetarian and sustainable source of DHA from algae can be found in supplement form. Look for the life's DHA logo on the packaging to know you're getting a vegetarian source.

blood vessel walls. The research continues to show other roles for this essential nutrient, such as a recent study that showed vitamin E may positively impact functional performance among participants with mild to moderate Alzheimer's disease.

Before incorporating any supplement into your diet, check with your healthcare provider. For more information about vitamins and nutrients, visit www.vitaminsinmotion.com. (BPT)

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August 2014

220 NW Broad St., Southern Pines, NC 28387

910-692-5211

nature's own

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feed your WILD side discover why everyone is going wild for wild blueberries If you love to cook, discover the wild advantage and fill your freezer with wild blueberries. Packed with more intense blueberry flavor and two times the antioxidants of regular blueberries, wild blueberries are wildly different from the cultivated blueberries you find in the fresh produce section. Don’t be fooled by their small size; these berries pack more flavor and antioxidant power into their tiny blue bodies than any other blueberry on this big blue planet, making them the blueberry of choice for anyone interested in cooking, baking, making smoothies and more.

Here are three delicious recipes from three talented food bloggers with a shared love for tiny, potent wild blueberries and a passion for developing innovative, healthy and tasty twists on the classics everyone loves. Our suggestion is to try them all and feed your wild side.

For more delicious recipes, visit www.wildblueberries.com.

a healthy choice A growing body of research is establishing wild blueberries as a potential ally to protect against cancer, heart disease and Alzheimer’s disease — so it’s no surprise that more and more people are picking wild blueberries than ever before.

WILD BLUEBERRY, COCONUT AND GINGER SMOOTHIE Recipe by Rachael Hartley, An Avocado A Day, anavocadoaday.blogspot.com Yield: 1 serving - 1 cup frozen wild wlueberries - 1 cup 2 percent plain yogurt - 1/4 cup light coconut milk - 2 tablespoons unsweetened, shredded coconut - 1/2 teaspoon grated fresh ginger Place all ingredients in blender and blend until smooth. Serve immediately.

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GLUTEN-FREE ORANGE PANCAKES WITH WILD BLUEBERRY-ORANGE SAUCE Recipe by Katie Heddleston, Healthy Heddleston, katieheddleston.com

Yield: 12 to 15 thin pancakes, depending on size Wild Blueberry-orange sauce: - 1/2 cup frozen wild blueberries - 1 tablespoon freshly squeezed orange juice - 1/2 teaspoon orange zest - 1 teaspoon granulated sugar (or honey) Orange pancakes - 1/2 cup plus 2 tablespoons gluten-free flour - 1 tablespoon granulated sugar (or honey) - 1/2 teaspoon baking powder - 1/2 teaspoon baking soda - 1/4 teaspoon salt - 1/4 cup freshly squeezed orange juice - 1/4 cup milk - 1 egg - 1/2 teaspoon orange zest - 1 tablespoon melted butter or margarine First make sauce. In small sauce pan, combine all ingredients

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and place on low heat while preparing pancakes. Stir occasionally. Smash wild blueberries to desired consistency.

To make pancakes, combine all dry ingredients in a medium mixing bowl. Then add in wet ingredients. Whisk everything together until well combined; batter will be thin. Preheat griddle or electric skillet to medium heat.

Make sure pan is hot before scooping batter. Using 1/4-cup scoop, pour batter (but not whole scoopful into pancake shapes on griddle). Batter is thin, so not much is needed for each pancake.

Wait until pancake bubbles before flipping. Flip and cook other side.

Continue process until all batter is used. Pour sauce over pancakes while warm.

Note: Only one orange is needed for fresh juice and zest for both pancakes and sauce.

Source: Family Features

August 2014

LIVING

gadgets and the great outdoors can co-exist Advancements in technology over the last decade have children spending more time with gadgets and gizmos, and

SCREEN TIME PLUS GREEN TIME Technology can be a valuable

less time enjoying the great outdoors. In

tool to help families balance the

fact, kids are now indoors up to 10 hours

lure of screen time with the

a day, according to the Joan Ganz

importance of green time for kids.

Cooney Center. But kidsâ&#x20AC;&#x2122; increasing use

Todayâ&#x20AC;&#x2122;s connected world enables

of technology and opportunities to

children to experience nature in

appreciate Mother Nature do not have to

ways never before imagined.

be mutually exclusive.

NWFâ&#x20AC;&#x2122;s report offers families

THE IMPORTANCE OF

these ideas for combining

OUTSIDE PLAY

technology with the outdoors:

A new National Wildlife Federation

1. Rely on technology to plan or

(NWF) report shows that kidsâ&#x20AC;&#x2122; media

inspire outdoor adventures. This

habits can both positively and negatively

can include anything â&#x20AC;&#x201C; from

impact health and provides real-world

finding great nearby hiking trails

advice to help parents serve as positive

to interactive, outdoor treasure

an interactive experience with activities

role models and teach children to use

hunts.

such as scavenger hunts, nature hikes,

technology in moderation.

2. Keep a record of outdoor experiences â&#x20AC;&#x153;Kids need to be outside all year

with the help of electronic photos,

mindfulness games and plenty of exercise.

long, especially in the winter when days

videos or an electronic journal. Theyâ&#x20AC;&#x2122;ll

For other helpful resources and to learn

are short and weâ&#x20AC;&#x2122;re all a little more

love the ability to share their

more about NWFâ&#x20AC;&#x2122;s goal to get 10 million

cooped up than usual,â&#x20AC;? said Maureen

experiences with family and friends.

more kids spending regular time in the

Smith, chief marketing officer for National Wildlife Federation. â&#x20AC;&#x153;In addition to developing a deeper appreciation for the outdoors and the wildlife around them no matter where they live, it helps them burn off energy, stay fit and be mentally focused for school, homework and all activities in their busy day.â&#x20AC;?

3. When safe and practical, take hand-held devices outdoors to combine the best of both worlds (just

great outdoors, visit www.BeOutThere.org.

Article courtesy of Family Features, photo courtesy of Getty Images. Pebbles photo: Š Johanna Goodyear, Dreamstime Stock Photos.

remember to plan for some fully unplugged

Breathing Space

time outside, too).

4. Use tools such as Ubooly, an

Meditative Kripalu Yoga

Conscious Living Center

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August 2014

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the grass is greener with organic lawn care Whatâ&#x20AC;&#x2122;s not to like about an organic lawn? Itâ&#x20AC;&#x2122;s relatively cheap. Itâ&#x20AC;&#x2122;s better for the environment and it takes less work than your traditional well-manicured turf.

Americans take their lawns seriously. Lawns used to be for the wealthy who hired a staff to maintain the grounds of their estates. Now they are for everyone. The great equalizer was the invention of the push mower in the 1870s by Elwood McGuire of Richmond, Indiana. (Before that, a common and laborintensive way to trim lawns was to use scythes.) Today, U.S. homeowners spend more than $17 billion on outdoor home improvements, including lawn care.

While many of us spend a lot to get our grass mowed, fertilized and sprayed with chemicals to deter weeds and troublesome insects, it doesnâ&#x20AC;&#x2122;t have to be so.

The good news is that going organic makes good sense when it comes to lawn care. It takes less effort and makes for a lawn thatâ&#x20AC;&#x2122;s safer for you, your family and your pets.

ITâ&#x20AC;&#x2122;S THE HEIGHT, NOT THE MOWING One of the major principles behind organic lawn care is the height of your grass. Higher is better. Many home owners mistakenly believe that they must keep their lawns mowed as low to the ground as possible to keep the grass healthy, to keep away weeds and to lengthen the time between mowings. Itâ&#x20AC;&#x2122;s the crew-cut approach to lawn care.

The actual opposite is true. Tall blades of grass have more surface area exposed to the sun, which enables them to photosynthesize more sugars and starches for root growth. The healthier your grass roots are, the more water and nutrients they can absorb, which, in turn, makes for healthier grass blades. Keeping your grass higher works as well or better than herbicides at suppressing crabgrass, according to research done at the University of Maryland. (It may also curb low-growing

weeds like dandelions or common purslane since the taller grass will starve them of sunshine.)

To achieve towering blades of grass, set your mower to its maximum, which means it will cut at 2.5 to 3 inches. Also keep your mowerâ&#x20AC;&#x2122;s blade sharp, which will make for a clean cut and will avoid tearing or otherwise damaging the blades of grass as they are mowed. Finally, avoid mowing wet grass since that can also damage your lawn.

Another way to keep your lawn healthy and lowmaintenance is to keep grass clippings on the lawn after you mow. Decomposing clippings add nitrogen, a major nutrient for grass, to the soil. Many homeowners worry that keeping grass clippings will lead to thatch, dying grass parts that form a matted layer, which keeps moisture and oxygen from reaching grass roots. Thatch wonâ&#x20AC;&#x2122;t form from cut grass. Instead, the clippings will attract earthworms, which break down thatch.

What does cause thatch? Too much fertilizer. To remove it, use a hard-tined rake to scrape the thatch out. Then, spread a layer of compost on top of the soil. The compost will encourage earthworms to come and break down the thatch as quickly as it can be formed.

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August 2014

D.I.Y. Another way to keep your lawn healthy and to discourage weeds is to cast grass seeds on your lawn in the spring and fall.

Be sure to reseed bald spots and tamp down the seeds. Using your feet to push the seeds into the soil is fine. You don’t need a special tool. After you’ve scattered grass seed on the lawn, be sure to water it to encourage the seeds to sprout.

WHEN TO WATER? Organic lawn care is really for the rest of us – the majority of folks who just don’t have the time to spend hours upon hours caring for and cultivating our lawns.

When you take the organic “lazy man” approach, you don’t water frequently. Less is best. That doesn’t necessarily mean less water, but fewer times and for a longer duration.

This practice helps your grass. Infrequent watering forces the grass roots to go deep into the soil – deeper than most weed roots will go, which is bad news for weeds. In addition, shallow, frequent watering promotes thatch, which you certainly don’t want to foster.

Another tip on water is to water early in the day. Waiting until the evening can cause insufficient evaporation which can lead to fungi growth.

THE DEPTHS SOIL GOES TO Another way to ensure a healthy lawn is to have your soil professionally tested. Call your local agriculture extension officer, who will test for free or for a small fee. That way, you’ll know exactly what type of soil you have and what it needs to keep your grass growing and prevent weeds. You can also purchase a simple, yet accurate soil test kit that uses a “color comparator” and capsule system for under $15.

For example, if you are topsoil poor, invest in some top soil which will lessen your work down the road. You’ll also know if you need to fertilize and what type of fertilizer to use, as well as the best type of grass to grow given your soil.

Also add organic compost to your lawn. It will make your grass healthier. Aim to add compost once or twice a year. Do it sometime between June and August. (So now!)

Coming next month: Fertilizer and Curing Common Lawn Problems. Writen by E. Vinje and reprinted courtesy of Planet Natural. Planetnatural.com has been providing products for a healthy home, lawn and garden since 1991.

make your own “after-sun” skin Everyone has experienced it! It’s a beautiful summer day, and you and your family plan on spending it outdoors. What you don’t plan on is getting too much sun and suffering the horrible sunburn and damage to your delicate skin. Maybe it was an accident, and you just lost track of time and got burned. Either way, too much sun is a horrible experience and even more so if you don’t know what to buy. Here’s the good news: you don’t have to go farther than your very own kitchen.

Buying a few essential items can go far and last for quite a long time! The best things about these items is this: they are 100% natural and chemical free, and with very little effort, you can make your very own “after-sun” skin soothing cream right in your very own kitchen! Here’s what you need for an amazing After-Sun Skin Cream: • 4 tsp of olive oil • 1 tsp coconut oil (virgin is best) • 2 tsp shea butter • 5 drops of lavender essential oil (provides excellent skin healing properties such as soothing, cooling and healing irritated skin, not to mention it smells heavenly!)

• Empty pot or bottle for storage. (Anything will do. I tend to use small pot jars you can find just about anywhere.)

All you need to do is mix the above ingredients together and transfer the mixture into your jar of choice. If you have a mixer handy, use it. It will provide you with the fluffiest concoction ever! All of these ingredients can be found at your local grocery or natural foods store. The brand of essential oil is entirely up to you as there are so many wonderful companies to choose from. It’s so easy! You can do it!

Crystal A. Cox is a Certified Aromatherapist and Master Blender.

You can reach her at gypsyowlblends@yahoo.com.

August 2014

www.SandhillsNaturally.com

13

WELLNESS

natural tips to keep gardeners healthy More than 41,200 people across the nation were injured in 2012 while working in their gardens, reports the U.S. Consumer Product Safety Commission. Conversely, many common flowers and plants have healing properties that can help gardeners treat their injuries.

Made from plants, as well as animals and minerals, homeopathic medicines offer some of the safest options for self-treatable conditions — and can be great for ailments and injuries that befall home gardeners. Because the risk of interaction with other drugs, supplements and herbs is minimal, experts say these natural medicines are a good first choice for early symptoms.

Easily found in health food stores and pharmacies, these non-prescription medicines work naturally with the body instead of masking a problem, which is important if a more serious condition should arise.

With that in mind, here are some homeopathic treatments for common gardener ailments:

• SORE, STIFF MUSCLES: For gardeners suffering back and knee injuries, Arnica montana can be an essential • ALLERGIES: Relieving allergy symptoms provides gardening tool. a good example of the Commonly known as the Mountain principle behind homeopathic daisy, Arnica’s healing properties were first Homeopathic medicines offer recognized in the 16th century. Legend has it medicines. Chopping a red onion has a “toxic” effect, some of the safest options for mountain climbers chewed the plant to relieve causing eyes to water and sore, aching muscles and bruises from falls. self-treatable conditions. burn until exposed to fresh Today, this homeopathic medicine is used by air. When similar symptoms professional athletes and surgeons for muscle appear from allergies or a cold, a micro-dose of the red onion pain and stiffness, swelling from injuries and bruising. For more helps relieve those same symptoms. The red onion in this information, visit www.Arnicare.com. homeopathic form takes the Latin name of its source, Allium • SUNBURN, BLISTERS and Other Skin Conditions: In its cepa. homeopathic form, Calendula (Garden marigold) is one of the Try Ambrosia (Ragweed) for watery nasal discharge most versatile aids for skin irritations. Try a Calendula cream or with eyes that tear and itch and Sabadilla (Cevadilla) for ointment for blisters and calluses, cuts and scrapes, rashes and hypersensitivity to the smell of flowers or itching in the back chapped skin caused by wind, dry or cold air or sun. of the mouth. A good general allergy medicine is Histaminum, Used for centuries as a natural healing and soothing which is derived from histamine. substance, Calendula’s wound-healing properties are due

Chiropractic Wellness Clinic Dr. David H. Fonke 910.436.3336 1570 Hwy 24/87, Cameron, NC Symptoms you are experiencing may be caused by spinal sublixations. Spinal adjustments with the Activator adjusting instrument are gentle

Call 910.436.3336 today for your free consultation.

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14

to essential oils, saponins, flavonoids and alkaloids. These compounds have skin-healing properties.

• BUG BITES: To help relieve bee and wasp stings, as well as gnat, black fly or mosquito bites, take five pellets of Apis mellifica (Honey bee) every 30 minutes for up to six doses, and apply Calendula topically.

• TAKE BREAKS AND RELAX: While many plants help us nurture our health, remember to practice common sense. Prepare properly by stretching and wearing sun block.

Don’t overdo it. Take breaks. End your day with a soaking bath. Relieve conditions at the first sign of symptoms before they grow out of control so you can continue your gardening PhotoSource: © LittleStocker - Shutterstock.com. (StatePoint) activities.

www.SandhillsNaturally.com

August 2014

what is an essential oil?

Essential oils are natural aromatic compounds found in the seeds, bark, stems, roots, flowers and other parts of plants.

They can be both beautifully and powerfully fragrant. If you have ever enjoyed the gift of a rose, a walk by a field of lavender or the smell of fresh cut mint, you have experienced the aromatic qualities of essential oils. In addition to giving plants their distinctive smells, essential oils provide plants with protection against predators and disease and play a role in plant pollination.

Essential oils are non-water-based phytochemicals made up of volatile aromatic compounds. Although they are fat soluble, they do not include fatty lipids or acids found in vegetable and animal oils.

Essential oils are very clean, almost crisp, to the touch and are immediately absorbed by the skin. Pure, unadulterated essential oils are translucent and range in color from crystal clear to deep blue.

In addition to their intrinsic benefits to plants and being beautifully fragrant to people, essential oils have been used throughout history in many cultures for their medicinal and therapeutic benefits. Modern scientific study and trends toward more holistic approaches to wellness are driving a revival and new discovery of essential oil health applications.

ESSENTIAL OILS THROUGHOUT HISTORY Essential oils have been used throughout recorded history for a wide variety of wellness applications. The Egyptians were some of the first people to use aromatic essential oils extensively in medical practice, beauty treatment, food preparation and religious ceremony. Frankincense, sandalwood, myrrh and cinnamon were considered very valuable cargo along caravan trade routes and were sometimes exchanged for gold.

Borrowing from the Egyptians, the Greeks used essential oils in their practices of therapeutic massage and aromatherapy.

The Romans also used aromatic oils to promote health and

Try this at home: Squeeze the peel of a ripe lemon or orange. The fragrant residue on your hand is full of essential oils.

August Aug A Au ugg u u uss t 2014 ust 2 0 14 20 4

personal hygiene. Influenced by the Greeks and Romans, as well as Chinese and Indian Ayurvedic use of aromatic herbs, the Persians began to refine distillation methods for extracting essential oils from aromatic plants. Essential oil extracts were used throughout the dark ages in Europe for their anti-bacterial and fragrant properties.

In modern times, the powerful healing properties of essential oils were rediscovered in 1937 by a French chemist, Rene-Maurice Gattefosse, who healed a badly burned hand with pure lavender oil. A French contemporary, Dr. Jean Valnet, used therapeutic-grade essential oils to successfully treat injured soldiers during World War II. Dr. Valnet went on to become a world leader in the development of aromatherapy practices.

The modern use of essential oils has continued to grow rapidly as health scientists and medical practitioners continue to research and validate the numerous health and wellness benefits of therapeutic-grade essential oils.

Information reprinted with permission from doterra.com.

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15

can chiropractic care help you?

by David Fonke

local air quality and effects on people

By Emily Stover

Cumberland County should be proud of the progress it is making with air quality. In the early 1970s, after the Clean Air Act was passed, air quality started being monitored. Today local greenhouse gasses are in moderate proportions, falling around 57 on the Air Quality Index (AQI) on a scale of 0-500.

Pollutant levels in the summers are increasingly dangerous due to higher temperatures than in the winter months. The warmer temperatures react with pollutants in the air to create smog. Bad air quality not only looks bad, but also can cause health problems for people. Exposure to bad air can cause asthma, emphysema, heart problems and limited lung function in children. It should be a priority to better our air, to better our lives and futures.

Several things need to be done in our community to continue to improve our air quality. Plant trees to hold in pollutants like carbon dioxide, sulfur dioxide, ozone and CFCs, as well as reduce the heat island effect. Adopt a personal anti-idling policy when sitting in your car, drive the speed limit, conserve energy and walk when possible. Each of us can help air quality by incorporating some of these changes into our lives.

This opinion piece was written by Emily Stover. Emily is 13 years old and a new resident of the Fayetteville area. She will be attending 8th grade at Albritton Middle School and is passionately involved in science and bettering the Earth.

She volunteers for Sustainable Sandhills.

16

Many people seek chiropractic care for relief of an ache, pain or obvious symptom. Chiropractic is very effective in reducing symptoms. However, chiropractic care is much more than symptom relief.

The focus of chiropractic is the integrity of the nervous system. The brain, spinal cord and nerves control and regulate your entire body. The nervous system is your Master Control System and controls healing and regulation of the body.

Interference in your nervous system will reduce the ability of your body to heal and regulate.

The primary cause of nervous system interference is stress â&#x20AC;&#x201D; physical stress, chemical stress or emotional stress. Stress causes spinal muscles to tighten, resulting in spinal bone misalignments. These misalignments cause irritation and interference to nearby spinal nerves.

This irritation and interference will cause pain and affect the function of organ systems controlled by the nerves. Specific chiropractic adjustments reduce nervous system interference and improve the integrity of the nervous system.

There are different approaches to chiropractic care, all based on personal choices. Some people choose Relief Care.

They want relief from their obvious symptoms, and they stop care as soon as they feel better. This may result in a needless relapse because muscles and soft tissue have not had time to heal.

Correction Care continues after symptoms are reduced, allowing the spine to strengthen and stabilize, resulting in more lasting change. Maintenance Care utilizes regular chiropractic adjustments to help preserve the progress and avoid relapse. Prevention Care involves periodic chiropractic checkups to catch new problems early. This approach can minimize the severity of flare-ups. Those who value their health often take this proactive approach. Wellness Care utilizes chiropractic care and other healthy habits to optimize our spines and nervous systems, which allows us to become all that we can be.

Dr. David Fonke is the owner of Chiropractic Wellness Clinic, 1570 Hwy 24/87 in Cameron, NC 28326, and has been practicing since 1999. He can be reached at 910-436-3336 or www.cameronchiropracticwellnessclinic.com.

www.SandhillsNaturally.com

August 2014

EXPLORE

raven rock reaches out to young and the young at heart

by Joy G. Crowe

through a new initiative called TRACK TrailTM produced by the Tucked away between farms on Highway 421 in Harnett County is Raven Rock Road. This Kids in Parks program. Kids in Parks three-mile road leads to a hidden was originally created in 2008 by gem of the Sandhills area, 4,667 the Blue Ridge Parkway Foundation, acres along the Cape Fear River that the National Park Service and Blue make up Raven Rock State Park. A Cross and the Blue Shield of North beautiful visitor center welcomes Carolina Foundation as a way to link the public, and an interactive the health of children to the health of display will give you an education parks by creating a network of trails about the ecology and geology of and community partners. the area, as well as trail maps for Each TRACK Trail features your excursion. Primitive camping self-guided brochures that turn a (some are even "canoe-in" sites), child's visit to the park into a fun picnic areas and plenty of fishing and exciting outdoor adventure. holes can be found. On the south And, participants can earn prizes for side of the river, 12 miles of hiking tracking their adventures and logging trails wind through the forest; nine them in online at kidsinparks.com. different trails range from one-half At Raven Rock State Park, kids mile to five miles in length. Along can begin their adventure at the the paths you'll see a variety of American Beech Loop Trail (located wildflowers, including Solomon's near the first parking lot behind the Seal, bellwort and bloodroot, as picnic shelter). Adventurers select the well as breathtaking overlooks of brochure of their choice, choosing the Cape Fear River. On the north from "The Need for Trees,""Birds of side of the river are eight miles of the Piedmont," "Animal Athletes" Park Ranger Michael Walker talks to a group of trails for horseback riding. (Note: No children at Raven Rock State Park. or "Nature's Hide & Seek." Each mountain-biking trails are currently brochure guides you along a available, but they hope to add bike trails in the near future.) scavenger hunt that is fun and educational.

One of the unique aspects of Raven Rock is the variety of "TRACK Trail is the perfect opportunity to give kids topograpy. Raven Rock State Park sits along the fall zone, where incentive to visit the park with their family," said Walker. "Kids the rocky foothills give way to the softer rocks and sediment of are very reliant on one sense, usually sight. This makes you use the coastal plain. Through the ages, nature worked its magic your other senses, like listening to what the birds sound like. with wind and water, carving out the centerpiece of the park, I like that it incorporates as many different senses as possible.

Raven Rock. This crstalline sculpture of nature rises 150 feet Plus everyone has a different learning style, so kids can use the above and stretches for a mile along the Cape Fear River. program the way that it works best for them."

Michael Walker, a park ranger at Raven Rock State Park, Sitting and relaxing with a picnic, fishing with the says the diversity of the ecosystems at Raven Rock is what grandkids, a strenuous five-mile hike, or a family nature walk drew him to the park. "Raven Rock is unique in that it has with Spot and toddlers in tow â&#x20AC;&#x201D; whether one is two or 92, three different ecosystems mixing. You have the coastal plain Raven Rock State Park offers something that everyone mixing with the sandhills and an area that reminds me of the can enjoy. mountains," said Walker, who is originally from Asheville.

During the summer months, the park is open 8 a.m. to Walker is on a mission to get more kids active and enjoying 9 p.m., with hours changing to an 8 p.m. close in September. the state park.

To learn more about Raven Rock State Park, visit www.ncparks.

"They are the future of parks and conservation. Teaching them gov or call 910-893-4888. how cool and special these places are is important," he said.

Joy Crowe is a mother of two and the publisher and editor One way that the park is reaching out to young visitors is of Sandhills Naturally and Kidsville News of Harnett & Lee Co.

August 2014

www.SandhillsNaturally.com

17

EXPLORE

karen pilson & nature’s own natural foods market — a passion for natural living

by Karen Gilchrist

At a time when more

will come in and say, ‘I’m looking

and more people desire to eat

for the gardening hoses,’ or

natural, wholesome foods and

something like that. It’s pretty

participate actively in their health

funny.”

and wellness, Karen Pilson,

Three years ago, Pilson

owner of Nature’s Own natural

increased the store’s size another

foods market located at 195

3000 square feet, expanding the

Bell Avenue in Southern Pines,

juice bar and adding The Kitchen

beams as she shares her passion

at Nature’s Own, where customers

with her customers, greeting

may partake of freshly prepared

them by name and answering

organic fruit and vegetable

their questions with an extensive

juices and smoothies, fair trade

knowledge of her products – and

organic coffee, homemade breads

a big, warm smile.

and muffins, organic soups,

Pilson has offered a wide

sandwiches and salads, available

selection of natural, organic and

to eat in or take out.

herbal food products as well as

Pilson credits the Internet to

locally produced products for over

a great degree for the changes

27 years, continuously expanding

in healthy living habits that have

the store to meet demand.

supported the market’s growth.

“We opened in 1987,” says

“I definitely feel that is a

Pilson. “This is our third location.”

place where the Internet has

First located up the street on old US Highway 1, Nature’s

made a huge difference,” says Pilson. “Over the past 27 years,

Own occupied space next to a blind store and a copy store for

I’ve seen an incredible interest in what really matters in life.

eight years. With the development of Cam Square, the store

When we first opened, all of the people who were buying

expanded to 3000 square feet and added a small restaurant.

stuff were older customers buying vitamins, and they’re still

"It’s just always been something I’m passionate about, so it never felt like coming to work. It’s just my life."

The market

doing that. Over the last 15 years, younger people are open to

moved to its

learning about eating better, taking supplements. I think people

present location

want to be in more control of their health instead of waiting

just off Highway

for something to happen and then taking care of it, definitely

1 behind the Ford

a ‘Let’s prevent disease’ approach. They’re going on websites,

dealership five

checking in and finding supplements that may help. They do so

years later.

much research as far as being proactive in their healthcare.

“This

“And they’re interested in things that people would never

was Scotty’s True Value Hardware Store,” Pilson says. “There

have been interested in before. Years ago we had quinoa, but

was nothing in the building, no sheetrock on the walls, just

nobody ever bought it. Now it’s common knowledge. It’s on

insulation with plastic over it and a concrete floor. It took about

menus, so I’d say this is a huge, widespread interest in eating

a year to remodel the building. Every now and then, somebody

healthier. We see more families, not just the older generation,

18

www.SandhillsNaturally.com

August 2014

which has

room for massage therapy and a room for yoga instructors,

benefitted

some visiting from other countries, “to hang out.”

our jobs and

From the store, to the restaurant and cocktail lounge, to

expansion.”

the yoga studio, everything in Pilson’s vision is tied into living

Part

well, and she’s eager to share that vision with her customers.

of that

“My attitude about this store is that it’s always been my

expansion

passion, and I got involved in this when I was about 18. It’s just

includes 195,

always been something I’m passionate about, so it never felt

the restaurant

like coming to work. It’s just my life.

adjoining

“The main thing that I’m so amazingly grateful for every

Nature’s Own. Chef Prem Nath, one of America’s Best Chefs,

single day is the people who come into the store, that I meet

serves American Fusion cuisine for lunch and dinner in a

here, that come to the studio. These people are family. It’s the

“casual, contemporary setting” and has supported local farmers

greatest thing that ever happened to me in my life, having this

for 20 years.

store.”

“When we first opened in Cam Square, we had a tiny

For more information on Karen Pilson and Nature's Own,

little restaurant with 10 tables,” Pilson says. “When we opened

visit naturesowninc.com, www.195pinehurstdining.com or find

here, we changed the name of the restaurant, Prem came with

them on facebook.

his background and it became a separate entity.”

Karen Gilchrist is a writer, yoga instructor and longtime

A natural extension of 195 is the recently added outdoor cocktail lounge, The Porch. From April through October,

resident of Southern Pines. You can reach her at karen@ sandhillsnaturally.com.

skilled and adventurous mixologists serve a limited restaurant menu and concoct craft cocktails behind a hand-built bar of 3000-year-old cypress wood from Jacksonville, Florida.

“The Porch is something that we really wanted to do for years but had to wait for the right time,” says Pilson. “Tony Cross, the restaurant manager, barrel ages a lot of his own spirits. He makes his own juices fresh. He makes his own syrups.

He’s a pretty special part of the

Join us in practicing everyday spirituality with an Open Heart!

We are a New Thought teaching and empowerment community offering spiritual gatherings and education. We provide a sacred space for growth, transformation and community.

Please join us as we inspire, educate and empower one another to: • Build a consciously connected community • Inspire global transformation through personal growth • Create a world that works for everyone

cocktails out there.

Those are all his

Marie Kirkland, RScP Spiritual Director

recipes.”

But Pilson’s

August Theme: Stop, Look and Listen: Embracing Mindfulness

passion for

First Wednesday: August 6, 7 p.m. - Stop, Look and Listen: Embracing Mindfulness - Spiritual Discussion • Yoga • Kirtan

wellness extends

Wisdom Wednesdays in August, 7 p.m. The Teachings of Amanda Owens August 13: The Power of Receiving; August 20: Workshop – Mindful Goal Setting; August 27: Workshop – Deepening Your Relationship with Your Goals

beyond the market and restaurant.

After completing

Spiritual Foundations Class, August 11, 6 p.m. - Beyond Limits: Practical Spirituality for Dynamic Living - 10 Week Class begins

her nine-weeklong training in California in 2012, she opened Bikram Yoga Southern Pines just across the street in July 2013. The 3000-square-foot space includes a studio, retail area, men and women’s showers, a

August 2014

Spiritual Cinema Fridays, 7 p.m. - August 8: The Mindfulness Movie August 22: Walking the Camino: Six Ways to Santiago Spiritual Book Circle - August 30th, 10 a.m.

11 Days in May by JD Messinger 1404 Raeford Road, Fayetteville, NC 28305 (910)644-6608 • www.clsfayettevilletc.org • connect@cslfayettevilletc.org Connect with us on Facebook, Twitter and Meetup

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19

EXPLORE

resource guide BAKED GOODS Indigo Earth Events Natural Organic Cake Art & Desserts (Vegan is available, too!)

220 NW Broad St., Southern Pines.

910-692-5211, www.facebook.com/ indigoearthevents CHILDREN & EDUCATION Aptitude Sea & Explore Children's Gym Offering ABA Therapy Services 169 Mittie Haddock Dr., Cameron.

919-498-9555, www.aptitudeservices.com The Griffin Academy: A Montessori Learning Experience, 488-B Commerce Drive, Sanford. 919-499-1032, www.thegriffinacademy.org CHIROPRACTIC CARE Chiropractic Wellness Center Dr. David Fonke 1570 HWY 87, Cameron. 910-436-3336 cameronchiropracticwellnessclinic.com COFFEE Rude Awakening coffee house.

227 Hay St, Fayetteville. 910-223-7833, www.rudeawakening.net COLON HYDROTHERAPY Pure Phoenix Cleanse & Wellness Center, offering Colon Hydrotherapy and Ionic Foot Detox. 305 Owen Drive, Fayetteville.

910-849-8891, purephoenixcleanse@ gmail.com ELECTRICITY Central Electric Membership Corporation, Your Friends, Your Neighbors, Your Cooperative.128 Wilson Road, Sanford.

919-774-4900, www.cemcpower.com ESSENTIAL OILS Crystal A. Cox, Certified Aromatherapist and Master Blender. gypsyowlblends@yahoo.com

20

Kelli Edwards, Wellness Advocate for dōTERRA Essential Oils. IPC#446470.

910-644-2307, www.mydoterra.com/ detoxdiva ENVIRONMENTALLY FRIENDLY HOUSEHOLD GOODS Green Goods - Recycled, Repurposed and Organic Goods 220 NW Broad St., Southern Pines.

910-692-5211, www.greengoodsshop.com Lori Stewart, Independent Consultant, Norwex. Offering chemical-free cleaning and personal care products. 410-7331585, facebook.com/Shecleansgreen HEALTH & FITNESS Lynn Clark, Independent Beachbody Coach. Beachbody is the creator of the nation’s most popular fitness and weight-loss solutions, including P90X and Insanity, offering diet guidelines and nutritional supplements. 910-988-5224, clarkcrew1@gmail.com, www.beachbodycoach.com/clarkcrew1 Corinne Henderson, Independent Representative for Advocare offering energy, weight-loss, nutrition, and sports performance products. 508-954-6415, www.advocare.com/140154604 Iron Forged Athletics offers group CrossFit classes, individualized design programming, assessments, kids program, and personal/small group training. 444 W. Russell Street, Suite 101 Fayetteville. 910-229-2214, www.ironforgedathletics.com JEWELRY Nicole Swofford, Origami Owl ~ Independent Designer #5601 Create & Take Custom Jewelry with our lockets, charms, tags and chains.

480-310-6905, www.CharmingGal. OrigamiOwl.com

www.SandhillsNaturally.com

MASSAGE THERAPISTS Michael Edwards, Intuitive Energetic Healer, practicing at Deeproots Bodywork, 5004 Spruce Dr., Fayetteville.

910-644-5181 Presence Healing Yoga, Massage & Bodywork, Crystal Hetrick, LMBT, RYT Offering Thai massage, Thai yoga bodywork & classical massage.

237 W. Pennsylvania Ave., Southern Pines and 115 Carbonton Rd., Sanford. 941350-1175, www.presenceyoga.vpweb.com ReNewU Wellness Spa, Gina Allen, L.M.T. # 6737, Specializing in Russian Medical & Deep Tissue Massage. Check our facebook page for menu of services and specials. 910-964-3194, www.facebook. com/ReNewYouWellnessSpaSalon Sandhills Therapeutic Effects, Amie O'Connor. 237 W. Pennsylvania Ave., Southern Pines.

919-478-5647, www.facebook. com/sandhillstherapeuticeffects, sandhillstherapeuticeffects@gmail.com.

NATURAL FOODS Nature's Own Natural Foods Market offers a wide selection of natural, organic and herbal food products, teas and remedies, hard-to-find herbs, roots and spices, supplements & more. The Kitchen lunch counter and Juice Bar. 195 Bell Avenue, Southern Pines. 910-692-3811, www.naturesowninc.com NATURAL PARENTING Sugar Plums Mom, Cloth diapers, nursing supplies, slings and wraps, toys & more.

910-684-8016, 222 W. Pennsylvania Ave., Southern Pines www.facebook.com/sugarplumsmom Prana Doula, Ashley Keith, RPYT, CD, LCCE, Lamaze-certified birth doula, childbirth education & pregnancy yoga.

August 2014

resource guide

continued

222 W. Pennsylvania Ave., Southern Pines.

910-585-4084, www.pranayogadoula.com

Ste 333, Fayetteville. 910-484-9098. www.sustainablesandhills.org

PHOTOGRAPHY Jenifer Fennell Photograpy. Specializing in newborn, maternity and family sessions.

910-391-0445, www.jeniferfennellphotography.com

VITAMINS & SUPPLEMENTS Vitamins & Things carries vitamins, nutritional supplements, teas, essential oils, food supplements and literature to aid in your quest for perfect health.

3723 Carbonton Rd., Sanford. 919-7770288. www.vitaminsandthingsnc.com

PRODUCE DELIVERY Sandhills Farm to Table. Eat fresh, locally grown produce. Now taking subscriptions for fall co-op boxes. 910-722-1623, info@sandhillsfarm2table.com, www.sandhillsfarm2table.com SKINCARE Rebecca Vrendenburg, Independent Representative, Arbonne. Offering inner and outer health and beauty products based on botanical principals.

910-964-5294, lee.becca21@gmail.com, www.myarbonne.com SPIRITUALITY Center for Spiritual Living Fayetteville Teaching Center, offering spiritual enrichment and development classes, workshops, Wisdom Wednesday gatherings and more. 1404 Raeford Rd., Fayetteville. 910-644-6608, www.cslfayettevilletc.org SUSTAINABILITY & ENVIRONMENT Sustainable Sandhills, 351 Wagoner Dr.,

Come Grow With Us. Thank you for reading our first edition!

YOGA STUDIOS Breathing Space, 1404 Raeford Road, Fayetteville. 910-977-4476, www.breathingspacenc.com Embrace Yoga Studio, 145 Franklin Street, Fayetteville. 910-705-8020, www.embraceyogastudio.com Tree of Life PiYo. Specializing in Piyo and Yoga, and now offering Yoga Monkeys Family Class. 126 West Main Street, Sanford. 910.366.3664, www.piyo4me.moonfruit.com WRITING & EDITING SERVICES Plays with Words: Writing, editing and proofreading. Over 25 years' experience.

Karen Gilchrist, 910-638-6397, playswithwords@embarqmail.com

Do you have a local business that could benefit from reaching 20,000 people each month â&#x20AC;&#x201D; those that share your interest in natural health and wellness and sustainable living? If so, we'd like to help you. For more information, call 910-551-2883.

This Resource Guide is a directory of local natural health and wellness practitioners and supporters of green living in our community. To find out how you can be included in our Resource Guide, call Joy at 910-551-2883 or email joy@sandhillsnaturally.com.

Natural Parenting in a Modern World Cloth diapers, nursing supplies, slings & wraps, gifts, toys & more.

910.684.8016 222 W. Pennsylvania Ave. Southern Pines, NC 28387 www.facebook.com/sugarplumsmom Offering Childbirth Education classes and events for expectant families with Ashley Keith, CD(DONA), LCCE

August 2014

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calendar of events • august

1

FRIDAY Free Piedmont Biofuels Tours 10 - 11 a.m., Lorax Lane, Pittsboro.

Tours are of the biodiesel plant and begin promptly. Rain or shine. Held every Friday at 10 a.m. and on Sundays at 1 p.m.

First Friday 5 - 8:30 p.m. Sunrise Green Space, 250 NW Broad Street, Southern Pines.

A family-friendly event. Live music, food & beverages, entertainment featuring The Delta Saints.

2

SATURDAY Free Wine Tasting Noon - 4 p.m., Elliotts Provision Company, 905 Linden Road, Pinehurst.

Free wine tasting. 910-255-0665

3

SUNDAY Herbal Alliance of the Sandhills 10 a.m.-12 noon., 345 N. Page St., Southern Pines. The second meeting of our new herb chapter will feature a lecture by Scott Lite, an ethnobotanist who will be talking about psychoactive and medicinal plants and his time in the Peruvian Amazon and Andes! Donations appreciated. 910-269-7229.

Caterpillar Hunt 3 p.m., Weymouth Woods Sandhills Nature Preserve, 1024 Ft. Bragg Road, Southern Pines. Join a park Ranger at the visitor’s center for a brief talk and a 1 mile walk through the park. We will talk about basic life cycles of butterflies and moths and concentrate on the larval life stage, a caterpillar.

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THURSDAY Weekly Hike at Raven Rock 9 –10 a.m., Raven Rock State Park, Raven Rock Road, Lillington. 2- to 5-mile hike on trails that can be flat, hilly and include steps. Hike is offered weekly for ages 12 and up. 910-893-4888 Function at the Junction Concert Series

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7 - 10 p.m., Depot Park, 106 Charlotte Avenue, Sanford NC. Free outdoor concert featuring “Raw Honey.”

919-777-1400

10

SUNDAY Sanford Second Sunday Noon – 4 p.m. Downtown Sanford.

An afternoon of music, vendors and fun in downtown. For more info, check out www.sanford2ndsundaync.weebly.com.

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THURSDAY Function at the Junction Concert Series, 7 - 10 p.m., Depot Park, 106 Charlotte Avenue, Sanford.

Free outdoor concert featuring RN5P (Solid Gold, Oldies, Beach).

919.777.1400

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FRIDAY 4th Friday, 6 - 10 p.m., Downtown Fayetteville. 4th Friday is a true celebration of the arts and downtown Fayetteville. 910-323-1776, www.theartscouncil.com/fourthmain.php

MONDAY Celiac Disease Support Group 6 – 7 p.m., Enrichment Center, Third Street, Sanford. For those with Celiac or intolerance to gluten, this support group is offered for people to share experiences, knowledge, information, suppliers and recipes. Open to the general public, and registration is not required.

SATURDAY Children's Treasure Trail Adventure, 9 a.m. to 12 Noon , Sandhills Community College Horticultural Gardens, 3395 Airport Road, Pinehurst.

All ages welcome but geared to ages 5 to 12. FREE. 910-695-3882 to register.

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THURSDAY Function at the Junction Concert Series, 7 – 10 p.m., Depot Park, 106 Charlotte Avenue, Sanford.

Free outdoor concert featuring Heart of Carolina Jazz Orchestra. 919-777-1400 The Army Ground Forces Band 7 - 8:30 p.m., Festival Park, Downtown Fayetteville. 910-570-1752

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FRIDAY Fayetteville After 5 - August 5 - 10:30 p.m., Festival Park, Fayetteville.

Featuring The Boarder (Eagles Tribute Band) and Tuesday's Gone (Lynyrd Skynyrd Tribute Band). 910-323-1934, www.faydogwoodfestival.com

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SATURDAY Open house at The Griffin Academy: A Montessori Learning Experience, 2 - 5 p.m., 488-B Commerce Drive, Sanford. 919-499-1032

www.SandhillsNaturally.com

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THURSDAY Function at the Junction Concert Series, 7 – 10 p.m., Depot Park, 106 Charlotte Avenue, Sanford. Free outdoor concert featuring Roger Hester & the High Country Men (Bluegrass).

919-777-1400

• ONGOING EVENTS & EXHIBITS • Fine Arts Festival, Aug 1 - Aug 29 Campbell House Galleries, 482 E. Connecticut Avenue, Southern Pines.

910-692-2787, www.MooreArt.org NC Art Pottery: Utility to Unique Through Saturday, August 16, 2014 Fayetteville Area Transportation & Local History Museum, 910-433-1944 Items are accepted for the calendar on a space-available basis. Please send the information on your free event to joy@ sandhillsnaturally.com for consideration.

August 2014

• FARMERS MARKETS • Dunn Farmers Market Saturdays from 8 a.m. - 12 noon, May-Nov. Behind Sherry’s Bakery, Clinton Ave., Downtown Dunn. 910-567-2512 Fayetteville City Market Wednesdays 2 - 6 p.m.; Saturdays 8 a.m. - 1 p.m.; Fourth Friday 6 - 10 p.m.

Fayetteville Transportation & Local History Museum Grounds, Downtown Fayetteville. www. facebook.com/ CityMarketAtTheMuseum 910-433-1457 Murchison Road Community Farmers Market Wednesdays, 10 a.m. 2 p.m., Parking Lot at Bronco Square (across from

Fayetteville State University), Fayetteville Sandhills Farmers Market Saturdays, 9 a.m. - 2 p.m., through Sept. 230 Chapel Hill Road, Spring Lake. www.sandhillsfamilyheritage. org, 910-497-0628

brain games Research has found that keeping the brain active seems to increase its vitality and may build its reserves of brain cells and connections.

Be square! Fill in the missing numbers.

Use the numbers 1 through 9 to complete the equations.

Each number is only used once.

Each row is a math equation. Each column is a math equation.

Remember that, respecting natural operator precedence, multiplication and division are performed before addition and subtraction.

MATH SQUARES

Sanford Farmer's Market Every Saturday, 9 - Noon, Depot Park, Sanford.

All products locally grown or hand crafted! 919-343-8440

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Southern Pines Farmers Market, Saturdays, 8 a.m. - 12 noon, through October 25, 2014. Downtown Park, 145 SE Broad Street and at The Armory Sports Complex Thursdays, 9 a.m. – 1 p.m., year round. 604 W. Morganton Road.

Will the Internet kill your free community paper?

Did instant coffee kill coffee?

New technologies change many things. But not everything. You may tweet, blog, surf, shop or search online, but you continue to read your free community paper. You just proved it.

Readership of free community papers is now higher than paid daily papers and continues to grow. Rather than being replaced by “instant” media, your local free community paper has become an important part of our neighborhood.

The reason, which sometimes is not heard because of all the noise about the Internet, is pretty obvious: your free community paper does what the Internet doesn’t. We promote connections at a local level. Free papers join readers and advertisers in ways digital media don’t.

In fact, the local content and power of your free paper makes advertising even more effective.

We are the number-one medium for driving purchases. That’s important in every product category. Including coffee.

Free Papers

"DIET" WORDFIND

E S Q G O A U C H R D H S L U

U U Z V S I I D J Z K N C D P

P F J Z O O H U D E O C L Y K

D E F H Y A N N R J D G L Y N

PROTEIN RAW VEGAN VEGETARIAN

MEAT MEDITERRANEAN PLANT PRIMAL

CARNIVORE DIET GLUTENFREE LOWCARB

R F E Q Z A C A R N I V O R E

X X I T X C L I G R J J W B C

G L U T E N F R E E Z T C S O

N K S P R I M A L O V D A J Z

S H I U W E D T M D B H R O T

Y P L A N T W E Y J H B B S B

I U U C S O A G K C H N B N F

N A E N A R R E T I D E M U O

S S H D F P S V M E N L P Y N

Z V X V A G X W F S X R T Y G

B Y H L I L V B H X O J Y Y D

Working For You

August 2014

www.SandhillsNaturally.com

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FRESH

ORGANIC

S E AS O N A L

It takes 10 calories of fossil-fuel1 energy to produce a single calorie of modern supermarket food! Switch to fresh snacks and ingredients for a lighter “foodprint”—your tastebuds and your planet will thank you.

Foods grown organically skip the pesticides, synthetic fertilizers, growth hormones and are not genetically modified!2 Organic not only reduces greenhouse gas but it also builds carbon-storing soils.3

Fruits and veggies that are ripe & in-season have the most flavor and nutrients.4 By choosing these you are supporting a system that works with our Earth, not against it.

LO C A L

COOL FOODS: COOL FACTS

U N P R O C E SS E D

The average conventional food product travels 1,500 miles.5 Support your local food system with a CSA, trip to the farmer’s market, or look for signs at your local grocer. Coolest of all? Try growing your own.

www.coolfoodscampaign.org

Shorten the journey from farm to you! Eating whole, real foods provides your body with energy while reducing energy-intensive production methods.

MAKE THE SWITCH! Go from Hog to Hero today!

MINIMIZE PAC KAG I N G Packaged foods may seem cheap, but in fact processing and packaging account for 26 cents of every food dollar.6 Opt out of oil-based plastics with fresh snacks.

LOW WAST E

PASTURED ANIMALS

Feed people not landfills by cooking what you need, loving your leftovers, and composting what’s left. Food makes up 21% of waste going into municipal landfills creating planetwarming Methane gas (CH4).7

Animal confinement operations (beef, poultry, pork & dairy) contribute to air and water contamination8 as well as to CH4, N2O, and CO2 emissions.9 Reduce your intake, and select organic, grass-fed products.

1. http://michaelpollan.com/articles-archive/farmer-in-chief/; 2. http://www.ams.usda.gov/AMSv1.0/nop; 3. http://www.fao.org/docrep/016/ap563e/ap563e.pdf; 4. http://www.naturalnews.com/035575_seasonal_food_diet_health.html; 5. http://www.worldwatch.org/node/6064; 6. http://www.ers.usda.gov/data-products/food-dollar-series/food-dollar-application.aspx#.UVtCTqLqmQ0; 7. http://www.epa.gov/foodrecovery/; 8. http://www.ncifap.org/issues/environment/; 9. http://papers.ssrn.com/sol3/papers.cfm?abstract_id=1646484

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128 Wilson Road Sanford, NC 27332 (919) 774-4900/ (800) 446-7752 www.CEMCpower.com

www.SandhillsNaturally.com

Ask about our EnergySaving options and more!

August 2014