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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 • S E P T E M B E R 2 0 1 5

Sugar Substitutes: Friend or Foe? Exploring Pechmann Fishing Education Center • A Spaytacular Benefit


september 2015

Sugar Substitutes, page 4

nutrition Sugar Substitutes: Friend or Foe?................ 4 Some Like It Cold......................................6

recipes Cool Green Gazpacho.................................. 6 Tomato Peach Gazpacho...........................6

Fishing Education Center Promises a Good Day, page 16

Cantaloupe Gazpacho...............................7

fitness Runners Are Going the Distance.................8 living DIY — Kusari Doi: Rain Chains.................10 Every Kid in a Park Pass............................13

wellness Sharpen Students' Minds with Nutrition....14 Essential Oils for Autumn.........................15

explore Pechmann Fishing Education Center........16 Companion Animal Clinic Foundation......18

Companion Animal Clinic Foundations's Spaytacular Benefit, page 18

Resource Guide.......................................20 Calendar of Events..................................22

“The business plan was that if we build it, they’ll come. They did.... We offer services to groups and to anyone who doesn’t have a veterinarian.” — Deborah Wilson on Companion Animal Clinic Foundation's Spay Neuter Veterinary Clinic, page 18 2

September 2015


change is in the air

Your Guide to Healthy Living in the Sandhills

Editor & Publisher Joy Godwin Crowe Associate Editor Karen Gilchrist Contributing Writers Kelli Edwards Sueson Vess Patti Ranck Cory Worrell Marketing & Advertising Joy G. Crowe Sophie Poppele (Moore Co.) Nicole Walcott (Cumberland Co.) 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

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Copyright ©2015 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.

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Proud member of

September 2015

September seems to be a month of change. Autumn is on the way, and the air is a tiny bit cooler. Kids are adjusting to new routines at school. Leaves are starting to change color. Change is one of those things that is exciting and also a little scary. It requires adapting and learning. Old habits die hard, but little by little, we can form new habits for positive change in our lives. Last month we discussed sugar and our love-hate relationship with the sweet substance. Hopefully that article may have inspired you to make some changes to your sugar habit. But before you grab the agave — or the pink, blue or yellow packet — read this month's article on sugar substitutes. Sugar-free isn't always a good thing! And even though fall is in the air, there are still plenty of warm days to come. Enjoy some of the summer's produce in a cold gazpacho soup. Chef Sueseon Vess has provided some wonderful recipes for us to try. If trying new things is on your agenda for the family this month, the Sandhills area calendar of events will not disappoint. Fall festivals abound in September, and you are sure to find something new to do. If a day of fishing appeals to you, be sure to read our article on the John Pechmann Fishing Education Center in Fayetteville. If a change of scenery is what you are seeking (maybe Boston or Grand Cayman Island is calling your name?) attend the Companion Animal Clinic Foundation's Spaytacular Benefit and bid on some exciting trips, all for a good cause. As always, be sure to tell a friend about Sandhills Naturally and pass them a copy. If you frequent a business that is a natural fit for this publication, tell them they should be in it! Like us on Facebook (sandhillsnaturallync), check out our digital edition online and help spread the word. Is there a health or wellness topic that you would like to see covered in Sandhills Naturally? Let us know! Leave us a comment on our facebook page and on our website. 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



sugar substitutes: friend or foe? By Karen Gilchrist

According to American Heart Association (AHA) and World Health Organization (WHO) recommendations, the daily sugar intake for women and men should be limited to 25g and 38g, or six and nine teaspoons, respectively. But Americans consume

are some popular options, with benefits and shortcomings noted.2 Agave Syrup Intensely sweet, so less is needed; extremely high fructose

an average of 22 teaspoons a day1, much of it hidden in

level of 75 to 90 percent, higher than that of high fructose corn

prepared and processed food.

syrup, so it doesn’t metabolize well and raises blood sugar

“Sugar: How Sweet It Isn’t,” an article in the August 2015 issue of Sandhills Naturally, identified many of the dangers of too much sugar and its adverse effects on the human body and health and wellness. No doubt it is time to cut back on refined and added sugar. And of course, one of the best approaches is to eat whole, unprocessed foods free of all that extra sugar, but most of us still like a little sweetness in our food. In order to cut back on sugar, one would want to first be able to identify it in foods to know what to avoid. The website "SugarScience: The Unsweetened Truth“ is designed as an authoritative source for the scientific evidence about sugar and its impact on health. Developed by a team of health scientists from the University of California, San Francisco (UCSF), the site reflects an exhaustive review of more than 8,000 scientific papers that have been published to date….” The site notes that

levels Brown rice syrup Contains no fructose; contains no nutrients, but could, like brown rice, contain arsenic Coconut palm sugar Low fructose content, high in potassium and vitamin C; read labels as some may be mixed with other ingredients, including cane sugar; still has fructose Date sugar Contains no additives, high in potassium and antioxidants; high fructose content, clumpy texture Honey Raw honey (almost no processing) is rich in nutrients; almost half fructose

sugar has at least 61 names, and some are familiar as

Lo Han

substitutes for refined sugar.

From monk fruit, used in China for centuries to treat

So what are better options to refined sugar, how healthy are they and which substitutions should one avoid? Following

obesity and diabetes, rich in antioxidants, has no calories; can create cravings for sweets Maple syrup Generally comprised of 70 percent sucrose, low fructose level, found to contain antioxidants; still contains fructose Molasses Rich in nutrients extracted from sugar during refining— iron, copper, magnesium, zinc, calcium and potassium; high fructose levels Stevia Natural, with no carbs or calories, doesn’t raise blood sugar; creates cravings for sweets, can taste bitter. Look for pure stevia rather than processed brands mixed with other ingredients. Xylitol, Erythritol and other sugar alcohols Very few calories, won’t raise glucose levels or promote tooth decay; since sourced from cornhusks, be wary of GMOs,


September 2015

diarrhea, eczema, hives, itchiness, nausea photosensitivity and wheezing.4 Acesulfame Potassium, Acesulfame K or Ace K (Sunett, Sweet One) is a topic of conflicting studies in lab animals that suggest a potential yet “unconfirmed risk of carcinogenicity” and concerns about its “connection to impairment of cognitive function over chronic usage and pre-natal development risks, especially in connection to longterm effects on taste and food consumption in offspring,” thereby suggesting the need for additional

can cause gastric upset for some, can taste bitter. Other substitutions, depending on intended use for drinking or cooking, include applesauce, apricot puree,

study in humans.4 Limited clinical evidence suggests that sucralose (Splenda)

balsamic glaze, fresh orange juice, frozen juice concentrate,

may lead to the development of migraines and “peak plasma

cinnamon, club soda, cranberries, grapefruit, lemon juice, lime

glucose levels and increased insulin secretion” in obese subjects,

juice, pureed bananas, raisons, unprocessed cocoa powder and

but more research is required for any definitive conclusion. Of

Yacón syrup.3 Some of these may offer a substitution for

the artificial sweeteners, sucralose may have the fewest

sweetness, while others provide a taste sensation that replaces

negative health effects of the four sweeteners listed.4

the need for sugar!

According to SugarScience, added sugar is hiding “in 74%

But what about those artificial sweeteners, like aspartame,

of packaged foods.” That’s in addition to the sugar you might stir into your cup of coffee or tea or use in cooking!

saccharin and sucralose found in those little blue, yellow and

Those serious about kicking the addictive sugar

pink packets? While these sweeteners can be

habit will want to read the labels on any packaged

100-600 times sweeter than

food – or better yet, eat whole, unprocessed

regular white sugar and have little

foods. When that added touch of sweetness is

to no calories, they may come with

needed, some natural options may provide just

their own suggested and conclusive

enough to satisfy that sweet tooth.

health and nutrition concerns.

“How much sugar does the average

Aspartame (NutraSweet,


Equal) has been linked to dizziness,

person consume every year?” www.

headaches, manic episodes, mood

changes, panic attacks and visual


hallucinations. Aspartame also contains

the essential amino acid, phenylalanine,

“10 Natural Alternatives to Sugar: How Healthy Are They


and its excessive consumption can cause delayed mental and

Really?” by Beth Greenfield,

social skills hyperactivity, intellectual instabilities, jerking


movements of the arms and legs and seizures. Products


containing phenylalanine bear warning labels that the product

“30 Sugar Substitutes for Any and Every Possible


should not be consumed by pregnant women or anyone who

Situation” by Laura Schwecherl,

suffers from anxiety attacks, high blood pressure, diabetes or


pre-existing pigmented melanoma.4



Saccharin (Sweet’N Low, Sugar Twin), though at one

Side Effects” by Pasha Gurevich,

time linked to development of bladder cancer in male test rats,


but without conclusive evidence linking it to bladder cancer in humans, has been linked to such side effects in humans as

September 2015

Karen Gilchrist is a writer, yoga instructor and longtime resident of Southern Pines.


some like it...cold By Sueson Vess

In Spain, all cold soups are called “gazpacho.” Here in the USA, we typically think of gazpacho as a cold, liquid salad. Many restaurant-made gazpachos include bread pureed to provide more body. Our recipes without bread are full of delicious and surprising flavors and are gluten- and dairy-free. The temperature is still steamy, but cooling off has never been easier or more delicious.

COOL GREEN GAZPACHO Sweet and tart, grapes are a favorite snack to enjoy with cheese or added to salads, but this sweet fruit is also a leader in the phytonutrient resveratrol, which is shown to increase longevity. Enjoy organic grapes as conventionally grown grapes from out of the USA are high in pesticides. Freeze grapes to enjoy when they are out of season. SERVES: 6-8 2 medium to large cucumbers, peeled, seeds removed and rough-cut 2-3 stalks celery, rough-cut 1 jalapeno pepper, seeded and chopped 1 bunch green onions, sliced, including some green 2 cups seedless green grapes, preferably organic, divided: 1-1/2 cups plus 1/2 cup quartered and reserved 3-4 tablespoons lime juice, freshly squeezed 2 cups vegetable or chicken broth 1/2 cup fresh cilantro, chopped 1/2 cup fresh basil, chopped 2 ripe avocadoes, diced; reserve one Sea salt and white pepper to taste


1. Prepare this soup in a blender in batches. Have a 2-quart pitcher or container ready for the finished soup. 2. Combine 1/2 cup broth and cucumber in a blender and pulse until a slushy consistency is reached; pour into container. Repeat process with another 1/2 cup broth, jalapeno and onions; pulse and add to container; again blend 1/2 cup broth and celery and add to container. 3. Blend 1/4 cup of the broth with one avocado, lime juice and fresh herbs; completely puree mixture this and add to container. 4. Pulse final 1/4 cup broth with 1-1/2 cups grapes and add to


container. 5. Stir in the reserved, diced avocado and reserved cut grapes to the soup. 6. Season to taste with white pepper. Thin soup to desired consistency with additional broth or water if needed. Cover and refrigerate for approximately 2 hours or overnight.

Tomatoes and peaches are gratefully still abundant in the Sandhills. This is an uncommon marraige of flavors that will surprise and delight your tastebuds. SERVES: 8-10 4 pounds ripe tomatoes, cored, seeded and rough-cut 1 cucumber, peeled, seeded and rough-cut 1 red bell pepper, cored, seeded and rough-cut 1 jalapeno pepper, seeded and chopped 2 medium celery stalks, rough-cut 1 bunch green onions, sliced including green 1/2 cup fresh cilantro, chopped 1/2 cup fresh basil, chopped 1 cup unsweetened pineapple juice 2 ripe peaches, diced (may substitute mango) 1 ripe avocado, diced 1/2 teaspoon sea salt Optional: dash of Sriracha sauce 1. Cut up vegetables and herbs and place in a large bowl. Cut up peaches and avocado and set aside. Have a 2-quart pitcher or container to add the gazpacho while working in small batches. 2. In a blender, place about 2 cups of the vegetables and approximately 1/4 cup of the pineapple juice and “pulse” versus blend. The gazpacho should remain chunky, not pureed. Continue to work in batches until you have used all the vegetables and pineapple juice. Add sea salt, taste and adjust seasoning; adding

September 2015

NUTRITION Sriracha if desired. 3. Stir diced peaches and avocado into gazpacho. Cover and refrigerate for approximately 2 hours or overnight. The acid in the tomatoes and pineapple juice protect the avocado from turning brown.

CANTALOUPE GAZPACHO This dairy-free, cold and creamy soup can double as a dessert, especially if drizzled with a little local honey before serving. SERVES: 6-8 1 cantaloupe, peeled, seeded and cut into chunks 1/4 cup freshly squeezed lemon or lime juice 1/2 cup cashew cream (nut-free option: 1/3 cup sunbutter blended with 1/2 cup hot water) 1 cup gluten-free, dairy-free vegetable or chicken broth or water 1/4 teaspoon nutmeg Pinch of sea salt

Cashew Cream Recipe 2/3 cup raw, unsalted cashews 1/2 cup boiling water

1. To make cashew cream: cover cashews with boiling water and let sit for 5 minutes. Puree water and cashews in a blender until it is the consistency of thick cream. Add more water if needed to produce a smooth consistency. Cashew cream is a good replacement for cream or sour cream in both sweet and savory applications. 2. Add cantaloupe, lemon or lime juice, cashew cream and broth or water to a blender or food processor and blend/puree until smooth. 3. Stir in nutmeg and salt. Serve with fresh herbs and a drizzle of honey if desired. Keep chilled until ready to enjoy. Sueson Vess is a professional chef, author/food writer and educator helping people eat healthier, especially those with celiac disease, autism spectrum disorders and others with chronic illnesses. Special Eats provides catering services, educational presentations and monthly cooking classes at FirstHealth Fitness Center. Sueson’s cookbooks include “Special Eats: Simple Delicious Solutions for Gluten & Dairy Free Cooking,” now in its 6th edition, and “Living Without Magazine’s Best Gluten-Free Cookbook."; 800.981.5029; Facebook page: Special Eats. Sueson’s homemade bone broth is available at Nature’s Own, Southern Pines. Photo credit: Cory Derusseau, Southern Pines.

To serve: 2 tablespoons chopped fresh mint or basil Optional: drizzle honey

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September 2015

You're Invited to a

Spaytacular Evening

Saturday, October 31, 2015, 7 p.m. Black Tie in a White Tent

A Mozart Concert

featuring the North Carolina Symphony Quartet This Spaytacular Evening will celebrate the 10th Anniversary of the Companion Animal Clinic Foundation and 50,000 spay/neuter surgeries. Tickets are $100 and include dinner, live music and a benefit silent and live auction. The auctions will include fine paintings, jewelry and phenomenal trips to Boston, New York, Montana, Churchhill Downs, Puerto Vallarta and more! Reservations required. Purchase tickets online at or call 855.439.3498. Companion Animal Clinic Foundation • PO Box 148, Southern Pines, NC 28388 • 501c3# 20-2886984



sane or insane, runners are going the distance By Mary Marcia Brown

While running a recent half marathon, I noticed a little girl

risk of disease, promotes improved general health, relieves

in a purple-and-pink polka-dotted dress, proudly holding a sign

stress, releases endorphins and enhances cognitive processes.

that said, “13.1 miles…because my Mommy’s only half crazy!”

But how do those benefits relate to running as mileage

The sign equivalent at marathons often reads, “You’re 26.2%

increases — particularly as it increases past 26.2 miles?

crazy for doing this!”

According to the study, ultra runners have a lower

Crazy or not, people from all walks of life are running

prevalence of serious medical issues, including cancers (4.5%),

races. They are running long

coronary artery disease

races, and they are beginning to

(0.7%), seizure disorders

test their own personal fitness

(0.7%), diabetes (0.7%) and

levels to find out just how far they

human immunodeficiency

can go. Traditionally, a predictable

virus (HIV) infection (0.2%).

pattern of race progression starts

They also have a lower

with a 5k, advances to a 10k or

prevalence of virtually all

half marathon and culminates

chronic diseases and mental

with the successful completion of

health disorders. As an

a marathon. Today, however, the

added bonus, the study

26.2-mile marathon has merely

also indicated that ultra

become a stepping stone to

marathoners miss less time

the next “big thing” – the ultra

from work or school due to


illness or injury and make

Ultra marathons are runs

limited use of the medical

that exceed 26.2 miles. They are

care system.

either distance specific, like the

Obviously, one would

world’s oldest 100-mile race,

be remiss to think that all of

the Western States Endurance

these health benefits come

Run of California, or they are

unaccompanied by some

time-specific, like the inaugural

level of annoyance. Naturally,

12-hour Tick Tock Ultra Marathon

ultra marathoners encounter

at Forest Creek Golf Club in Pinehurst next month.

injuries along the way. With sustained time and mileage in

If people point to marathoners with signs of compromised

their running shoes, the occasional incidence of injury is nearly

percentages of sanity, then ultra marathoners must have

inevitable. Interestingly, however, according to the study, the

completely lost their minds, right? Not really. In fact, a recent

majority of reported running-related injuries were experienced

study conducted by researchers at Stanford University and the

by men under the age of 40 who train more intensely and who

University of California cite a number of health benefits related

run faster paces.

to ultra running.

Ultra runners’ emphasis is more on endurance and less on

It is no secret that running in general has incredible health

speed, making them less susceptible to speed-related running

benefits. Even the biggest running critics (typically those whose

injuries. That does not mean that they do not achieve some

current fitness level will not permit them to run) cannot deny

jaw-dropping times. Last year’s Tick Tock Ultra Marathon

that running burns fat, combats muscle and bone loss, reduces

winner in Florida, Katy Nagy, for example, logged an incredible


September 2015

79.5 miles in 12 hours. She then went on to claim the World Championship International Association of Ultra Runners’ title for running the most miles in 24 hours. Astute runners are realizing the benefits related to running ultra distances. They are running farther distances, for longer


periods of time, while achieving mile-stone accomplishments


they had only managed to imagine in the past — and they are enjoying health advantages during the journey.

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We have heard for decades that “with age comes wisdom.” Perhaps that is why the 45 to 65-year old age group tends to be the fastest-growing field in ultra marathon events. Runners older than 65 are setting inspiring records, too. This

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year, 70-year-old Gunhild Swanson actually became the oldest woman to ever finish the Western States 100.

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Wisdom may have come with age for Swanson, but it has also come with experience. She was happy to share some of that wisdom days after her recent experience of realizing her ultra running victory at Western States.


“See life in a different light and see the possibilities for

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yourself,” she wrote on her Facebook page days after the race,

encouraging runners and runners-to-be, to go the distance. A word to the wise, from the older and wiser, Swanson’s suggestion certainly sounds like words to run by. Mary Marcia is a columnist for Running Journal, and Race Director of Pinehurst’s October 24th Tick Tock Ultra Marathon & Team Relay at Forest Creek Golf Club benefiting the Patriot Foundation. Learn more by visiting www.ncticktockultra.vpweb. com.

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kusari doi — rain chains By Patti Ranck

My first encounter with a Kusari Doi was about five years

But, wait, what are these really cool looking, quirky

ago in a small town in Pennsylvania. An unlikely spot, I know.

thingies hanging from the roofline? Ahh, he said, those are my

You’re wondering what that could be. Ah yes, as they say, wait

rain chains. They help direct the water into my rain barrels so I

for it.

can use the water for my garden. You’re a genius! I tell him.

We were visiting my soon-to-be brother-in-law and his wife

So, he laughs. I didn’t think of it, he says. I made it, but the idea

about 90 minutes outside of Pittsburgh in a lovely area that

is hundreds of years old. Google it. I love it! I want one! So, I

teeters between rural living and suburbia. He gave us a tour of

google it!

the vast property, including the hill where the kids used to go

Kusari Doi, literally translated as chain gutter, or rain chains

sledding every winter (and they have winter with a capital

(makes sense), originated in ancient Japan and were used in

“W”!); the gazebo he built for the fam to spend summer

Buddhist temple gardens to collect rain water for drinking.

evenings and his pride and joy, a huge veggie garden on one of

Although the main purpose was completely utilitarian, they

the surrounding hills. Everything is completely organically

eventually were decorated quite elaborately and became an

grown, and he reaps enough to freeze and can for winter use

integral part of the gardens’ architectural design aesthetic.

as well. After giving me some garlic bulbs to take home and

Much like a fountain, the melodic, relaxing sounds made from

start growing my own (yay!), we head back to the house to

the falling waters lent themselves well to meditating, which the

relax with a cold

monks also believed contributed to improving their Chi or

glass of sun tea

energy flow as stated in Feng Shei. Kusari Doi first gained

on one of their

attention in the United States during the Olympic Games at

two patios. As if

Nagano in 1998 and have steadily grown in popularity

entering a world

particularly with the onset of the sustainable living movement,

unto themselves,

as it is a great way for each of us to help with water

the patios had a

conservation right in our own backyards (can I get an Amen!).


So, let’s tally up the score on Kusari Doi vs. traditional

ambiance filled

gutter downspouts and see what this means to us. Rain chains

with hanging

assist in water conservation by aiding in rain water collection for

baskets of

home use, help prevent soil erosion by gently directing and

flowering plants,

dispersing rain water (if no rain barrel is used stones are


typically arranged at the base), are more efficient than

birdfeeders, wind

traditional downspouts as they do not clog (with leaves or

chimes, colorful

debris) or prevent water flow in freezing temperatures, are

flags, their pet

ornamental and therefore enjoyable and attractive yard art and

parrot out and

help create a relaxing zen environment. Hmmm — win, win,

about on this nice

win, win, win! Ok, I’m in! And not just because they're pretty.

sunny day, along


with the dogs,

• Any type of chain, preferably if you have extra laying

huge tropical looking plants in handmade ceramic pots and

around from hanging planters, or even combine that with some

stained glass trinkets hanging from the sliding glass doors. Of

old shower curtain rings, from an old swing set an old chain

course, I am oooo-ing and aaah-ing at everything! (I’m like a

belt (yes, as my kids would say, that look is over, let it go). Make

happy tourist wherever I go — I just can never contain my

use of anything and everything. Let’s give it some personality. It

excitement over things. All those who know me are nodding in

can be complicated or simple — your choice/your style.

agreement right now.)


• Needlenose pliers with wire cutter feature

September 2015

• Copper or galvanized wire — this will

around the junk drawer: old cookie metal cutters, a dragonfly

be cut to become your “twister ties." The

hook, wine corks, colored wire from who knows what, some

weight/thickness of the wire depends on

weird copper plumber’s thing-a-ma-bob, mini flower pots and a

how heavy the chain you use, plus you’ll

tiny metal pitcher. And of course I did some random painting

need to consider the additional weight of

on a few of the items to add a little color — you can never have

any decorative elements you may hang from

enough color! The chain I used was from a hanging light. I felt

the chain. It just needs to be strong enough

it needed more substance, so I just used two strands to thicken

to hold things together, yet pliable enough

it up a bit. It’ll carry more water this way. (I actually didn’t end

for you to cut and bend and manipulate

up using a drill.)

with your pliers as needed. Even a fairly

• Step stool (well, I know I need one!)

heavy gauge floral wire will do the job. By

Let’s get started. Oh, yay! It’s raining now! Bizarre

all means, repurpose what you have on

coincidence. Also, I never thought I’d be so happy at the


prospect of having to go out in the rain.

• Wire clothes hanger to use as a


gutter hook or hanger bracket (I save these

1. If the area you are going to hang the rain chain already

for assorted craft projects; you’d be

has a downspout, you will need to remove it first. This is one

surprised how many things they come in

use for the drill. Unscrew and carefully pull them apart.

handy for!) OR cut the hanger to create a

2. Next take the

type of “S” hook if you will be hanging the

hanger and cut 2/3 of

chain off the edge of a gutter or roofline.

the triangle base shape

• Tape measure

off (see picture, left).

• Drill, only if the decorative item you

This will be placed

are using requires holes drilled to hang or if

upside down (hook side

you need to revove screws from the existing

down) through the

downspout (the rain chin will be replacing

gutter hole. The two


“arms”that stick out • Rain barrel — you can make your

wider than the gutter

own, but that’s a diy for another issue) • Anything decorative to hang from

hole should hold the rain chain in place fine, as it hangs down from the hanger

your rain chain. This part is totally optional.

hook. So, it acts just like a gutter hook. Go ahead and drop this

Many people enjoy the simplicity of just the


chain itself but I like to add a little extra

3. Now measure

pizzazz (there is absolutely no element of

from the bottom of

surprise with that remark — ha). These

this hook to right

items can be anything from stones, to

above your rain barrel

cookie cutters, to mini flower pots, to cans,

(which has already

old tin cups, vintage spoons, funnels, old

been put in place)

thread spools, sea shells, large beads,

Your rain chain will

coasters — anything you can put wire though or wrap wire

need to be

around that will hold up in the weather — even pine cones.

approximately this

Your imagination and stuff in your junk drawer, shed, garage or

length to function

yard are your only limitations. If you don’t think it’s pretty


enough, add paint (exterior so it holds up, and no VOC so it’s

4. Now it’s a

eco-friendly). Soooo, to make things interesting, I just used a

good idea to pre-plan

variety of everything! It was a mix of things I had hanging

a bit. You’ll want to

September 2015

top of the rain barrel


make sure your chain is cut the correct length and that the decorative objects will be fairly equal distances apart and also that you like the look of the design you’re creating. To make the process as easy as possible, you can use one full piece of chain and attach the decorative elements all along the length of the chain, or you can cut and add the elements as you go

wire (or wire of your choice) into shorter lengths that you will

(ref. pic #3). But when choosing this style,

loop through the hole or bend around the objects and attach to

bear in mind it will alter the overall

the chain by using them in a twister tie manner. If bending

length. I like to keep my tape measure

around the objects, that simple wrap of the wire can really add

pulled out next to my work as a reminder

to the aesthetic.

of where I need to end up. It should be

7. OK, measure again. Hold it up and give it a bit of a

like a garter snake, not a boa constrictor.

shake to make sure everything hangs fairly evenly and is

Just sayin’.

fastened securely and nothing falls off (hey-it could happen).

5. Some of your objects may need a hole drilled to loop the wire through in order to attach to the chain.

8. Get on your stool and hang that baby up there! Cool, right? Of course, by the time I finished this, the sun came out.

6. Next, you’ll be using the needlenose pliers to cut the lengths of copper

Dang. So now I’ll be checking the weather every day so I can see my rain chain in action. There is a huge amount of info on rain chains online, from very expensive and elaborate to the

Born out of a love for deep transformation and service, Southern Pines Yoga Co. is committed to meeting you where you are and taking you forward to where and who you want to be. We value all schools of yoga and aim to offer classes and workshops accessible for people in all stages in life. Classes offered seven days a week.

most simple and earthy, like the pinecone style. So, I hope I gave you a good little intro into the world of Kusari Doi and a little piece of sustainable Zen yard art you can call your own. Enjoy! Patti Ranck is an artist & a dreamer who blends her love of nature & her passion for repurposing into the celebrations of life. She can help you create your one-of-a-kind celebration. or 910.638.8322

169 Beverly Lane, Southern Pines, NC 28387 The Shops of Southern Pines ~ Next to The Fresh Market 910.246.0065 •

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 Offering Childbirth Education classes and events for expectant families with Ashley Keith, CD(DONA), LCCE


Come Visit Our New Location! Colon Hydrotherapy • Ionic Foot Detox • Massage • Cranio-Sacral 910-849-8891 Formerly Waterdragon Wellness, now open at our new location.

305 Owen Drive, Fayetteville NC

September 2015


every kid in a park pass now offered

FOURTH GRADERS AND FAMILIES GRANTED FREE ACCESS TO FEDERAL LANDS AND WATERS As part of the National Park Service's commitment to protect our nation’s unique outdoor spaces and ensure that every American has the opportunity to visit and enjoy them, the new Every Kid in a Park program was launched September 1. Fourth graders nationwide can now visit the new Every Kid in a Park website to obtain a pass that provides free access to students and their families to all federally managed lands and waters – including national parks, forests, wildlife refuges and marine sanctuaries. The pass is valid for the 2015-2016 school year and grants free entry for fourth graders and three accompanying adults (or an entire car for drive-in parks) at more than 2,000 federally managed sites. “Every Kid in a Park is a chance for fourth graders from every background to be outside and get to know the lands and waters that belong to them, whether it’s a national forest, a wildlife refuge, a marine sanctuary or a historic site in the center of a city,” said Christy Goldfuss, Managing Director at the White House Council on Environmental Quality (CEQ). “By expanding their horizons and learning all the ways the outdoors can enrich their lives, this innovative program hopes to create greater awareness of the many benefits of our nation’s public lands and waters.” Leading up to the 100th birthday of the National Park Service in 2016, President Obama announced the Every Kid in a Park initiative earlier this year as a call to action to get all children to experience America’s unparalleled outdoors, rich history and culture. Today, more than 80 percent of American families live in urban areas, and many lack easy access to safe outdoor spaces. At the same time, youth spend more hours than ever in front of screens instead of outside. By introducing fourth graders to public lands in their backyards and beyond at an early age, Every Kid in a Park is part of a multipronged approach to inspire the next generation to discover all that our nation’s public lands and waters have to offer, including opportunities to be active, spend time with friends and family, and serve as living classrooms to build critical skills. “America is blessed with the great outdoors, and through Every Kid in a Park, we’re inviting every fourth grader and their families to enjoy our nation’s unrivaled public lands and waters,” said Secretary Jewell. “We want to make sure that every American has the opportunity to develop a lifelong connection to our nation’s land, water and wildlife.” “The National Park Service is inviting every kid in America to

September 2015

find their park as we celebrate our 100th birthday in 2016. When fourth graders and their families use their free passes, they will discover fun-filled adventures in the outdoors and learn about themselves and our collective history,” said Jonathan B. Jarvis, Director of the National Park Service. Fourth graders can log onto the website at and complete a fun educational activity in order to obtain and print their paper pass. Students may also trade in their paper pass for a more durable pass at participating federal sites nationwide. Educators and community leaders can access educational activities, field trip options and the ability to print passes for their classrooms. Parents visiting the new website can find additional links for more information on planning trips to nearby public lands. As an integral component of this effort, the National Park Foundation (NPF) — the congressionally chartered foundation of the National Park Service — will award Every Kid in a Park transportation grants, focusing on removing barriers for youth from underserved communities to get to their parks, public lands and waters. For more information, visit The Every Kid in a Park program is designed to continue each year with the then-current group of fourth graders. After twelve years, every school-age child in America will have had an opportunity to visit their public land and waters for free, inspiring the next generation to be stewards of our nation’s shared natural and cultural heritage. To further support getting youth outdoors, the President’s 2016 Budget includes a total increased investment of $45 million for youth engagement programs throughout the Department of the Interior, with $20 million specifically provided to the National Park Service for youth activities, including bringing one million fourth-grade children from low-income areas to national parks. This increase will also fund dedicated youth coordinators to help enrich children and family learning experiences at parks and online. The Every Kid in a Park program is an Administration-wide effort administered in partnership with the Department of the Interior, the Department of Agriculture, the Department of Education, U.S. Army Corps of Engineers and the National Oceanic and Atmospheric Administration. For more information, please visit, and follow the program on Twitter @everykidinapark, on Facebook, on Instagram and on Youtube.


sharpen students' minds with proper nutrition Bells will soon be ringing, and parents may experience a

round, says Elizabeth Somer, a nationally acclaimed registered

sense of déjà vu for the first several weeks of school. That’s

dietitian, nutritionist and author. To help keep your students’

because the early part of each new school year is commonly

minds sharp as they head back to school, consider these tips

spent reversing the effect of “summer brain drain” – when kids

from Somer: Eat fatty fish twice a week for dinner or

lose skills they mastered the previous year. According to a recent survey by DSM Nutritional Products

supplement omega-3s. Omega-3s are highly concentrated

and Pop Warner, 78 percent of

in the brain and important

parents are concerned about

to brain health, yet

students’ difficulties retaining

according to research

what they learned in school

published in the British

throughout the summer.

Medical Journal, the average

A majority of surveyed

American diet contains less

parents understand the role of

omega-3s from seafood

nutrition in physical and academic

than most other developed

performance, but don’t make

countries. Children and

the connection to nutrition’s role

adults should get the

in preventing brain drain. While

recommended two servings

many parents encourage their

of fatty fish, such as salmon,

children to take vitamins and

per week. Offer a variety of

minerals to supplement nutrition,

healthy food options

nearly half admit they aren’t clear about which nutrients support children’s brain health. What’s more, maintaining a well-rounded and healthy diet

in the house. Giving children choices teaches them to take care of their bodies and empowers them to make better food

and taking vitamins and other essential nutrients that support

decisions in the future. Stock the kitchen with lots of colorful

brain health ranked significantly lower than other strategies

fruits and vegetables, such as baby carrots, berries and bananas

parents use to prevent brain drain, such as sports and academic

for snacks, and broccoli, green peas and mashed sweet


potatoes for dinner. The nutrients in these foods are important

Nutrition plays an important role in brain health yearon display at Gracefully

D, which is a nutrient essential for brain development.


Indigo Earth Events

223 NE Broad St. Southern Pines

Vintage & Eclectic Rentals ~ Design/Display Services ~ Custom Handmade Decor By Appointment • 910-638-8322 910-638-8322

A "Green" Company

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for the brain. Along with calcium, low-fat milk supplies vitamin Consider taking a multivitamin. No one eats perfectly. It is important to talk with your physician or registered dietitian about whether you or your children could benefit from a multivitamin. According to research published in "The Journal of Nutrition," only 10 percent of Americans get the nutrients they need from their food, and supplementation can help fill that gap. Visit to learn more about the important role of essential nutrients for health and wellness. Article source: Family Features. Photo courtesy of Getty Images

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September 2015


essential oils for autumn By Kelli Edwards

As autumn brings forth its cooler temperatures and richly colored falling leaves, it's a perfect time to enjoy diffusing and blending warming essential oils like ginger, cardamom, cinnamon and clove. Sugar scrubs are a great way to exfoliate and soften your skin and can easily be customized using different types of sugar, salt, oil, and essential oil. This festive fall sugar scrub is gentle on your skin and has a delicious spicy fall aroma. This scrub is naturally white in color but can be glammed-up with some natural, skin-safe food coloring. The options are endless!

Kelli Edwards, mom to two boys and owner of Pure Phoenix Cleanse & Wellness, is a health enthusiast with a passion for helping people achieve optimum health. She helps people through yoga instruction, as a colon therapist and as an advocate and educator on essential oils. She loves taking care of her family, enjoys reading and learning about all aspects of health, creating new recipes, yoga, dancing, music and nature. Recipe and photo courtesy of doTerra.

SPICY SUGAR SCRUB What You Need: 3/4 cup white sugar (you can also use brown sugar or sea salt) 1/2 cup fractionated coconut oil (you could also use almond oil, grapeseed oil, or olive oil). 4 drops cassia essential oil 4 drops clove essential oil 4 drops ginger essential oil Directions: 1. Combine sugar and fractionated coconut oil into a bowl. 2. Add essential oils. 3. Stir until the mixture is the consistency of a slushy. You may need to add more sugar or fractionated coconut oil for desired consistency. If you want to add color, now is the time. For separate colors, divide scrub into bowls depending on how many colors you want. If you want three colors, divide into three bowls. Color as desired and carefully pour on top of each layer. 4. Add to an air-tight container. You’re done! Use 1-2 times a week on hands, feet, legs, or arms. Follow with an emollient hand lotion for best results.

September 2015

Register to WIN a FREE procedure (Must be 18 years or older to register & attend seminar)

iLASIK Seminar Thursday

September 17th Refreshments will be served!

7:00 to 8:00 pm 1726 Metro Medical Drive Fayetteville, NC 28304

iLASIK - approved by ALL branches of the U.S. Military and NASA To Register for FREE Seminar Call

(910) 484-2284 Ext. 273 or

register online at

One lucky individual will WIN a FREE iLASIK procedure *MUST BE PRESENT TO WIN!

Dr. J. Wayne Riggins, Dr. Sheel Patel, Dr. Raz Penmatcha, Dr. Cynthia Toth, Dr. Lejla Vajzovic Dr. Shelby Stephenson, Dr. Edward Kenshock, Jr., Dr. John Krempecki, Dr. Duy Lam



a good day of fishing JOHN E. PECHMANN FISHING EDUCATION CENTER by Karen Gilchrist A common saying among fishermen (and fisherwomen!) is “A bad day of fishing is better than a good day of work.” Spend some time with the experts at the John E. Pechmann Fishing Education Center, located at 7489 Raeford Road in Fayetteville, and one may just improve the odds of experiencing more good days of fishing — which are always better than a good day of work — and fun for the entire family. The N.C. Wildlife Resources Commission’s newest education facility, the Pechmann Center is the only fishing education center of its kind in North Carolina and offers a variety of programs to anglers and others, no matter one’s age or ability. “For years it was a fish hatchery,” said Tom Carpenter, who has been with the center for six years and recently became the Center Director. “The Commission bought a commercial hatchery in Watha, N.C., because it had a better water quality for raising striped bass and spawning shad. They moved the hatchery operation that was here to Watha. “John Pechmann was the chairman of the board of commissioners in the ‘90s. Since the ponds were already here and had a number of fish in them, they thought it would be a good opportunity to begin providing fishing and education opportunities for folks here in Fayetteville. The local Ducks


Isabel Olson (9) lands a nice catfish during Fishing Summer Camp. Campers learn angling skills beyond the basics. Here they learn to use spinning gear and about fishing with a Carolina rig. Unlimited chapter began holding some of their Greenwing (a youth program for ages up to 17) events here, and they were having a pretty remarkable turnout of 500-plus kids plus their parents. So the commissioners saw this as an opportunity to turn it into something that would engage people and give them an opportunity to learn about fishing and therefore maybe become participants in fishing if they weren’t already, or provide them with information that would increase their level of activity in sport fishing.” Completed in 2007, the building opened as the Pechmann Center, hosting projects and activities with Cub Scouts, Boy Scouts, Becoming An Outdoors-Woman (BOW) and Project Healing Waters Fly Fishing (PHWFF), a nonprofit organization that works to help injured soldiers and disabled veterans to recover emotionally and physically through the use of fly-fishing. The center offers a variety of regularly scheduled events open to the public. “We’re trying to do things on a consistent basis to develop a consistent learning process and a consistent participation,” Carpenter said. “We have a monthly fly-tying forum, which is kind of

September 2015

Working with the Wildlife commission's BOW coordinator, BeBe Gillen, the Pechmann Center hosted 26 women for this year's Becoming an OutdoorsWoman Fly-fishing clinic. Becoming an OutdoorsWoman (BOW) is an international program in which women age 18 and older learn outdoor skills through hands-on experiences. unique, and we average about 20 participants. We’ve been doing that about two years now. “We also have a beginning fly-tying course. The fly-tying forums of course are for slightly more advanced skills than beginning. We offer beginning fly-fishing courses, and in 2016, we’re working toward going into some Level 2, some slightly more advanced fly-fishing courses. We offer rod-building courses, courses in lure making. We have surf-fishing clinics, so we do dabble in teaching people about saltwater fishing. Rodbuilding and fly-fishing classes have been hugely popular.” The center has also held occasional fishing seminars presented by local experts, from guides and pro- or semipro-tournament fishing participants to pro fishermen and manufacturer reps, people who have a little advanced knowledge of fishing. “We are bringing those folks in and having them share some of their information. Our Wildlife Resources Commission biologists also share information about habitats and fish species. We’re planning to fill the calendar with those types of things as well,” said Carpenter. The center employs two permanent and two part-time employees, but Carpenter notes that most of the programs are heavily volunteer supported, particularly the fly-fishing clinics. “We actually have a training program for fly-fishing clinics that we put the volunteers through so we teach on a consistent level, in the same way." Public events are by schedule only and open to anybody, and people from all over the state – Asheville, Greensboro, Rocky Mount – have come in. “We’ve even had people who heard about the program and were visiting from New York drop in,” Carpenter said. The center is open from 9 a.m.- 4 p.m., Monday-Friday and on weekends by event only. “We typically schedule programs for school groups and civic organizations throughout the week, but primarily school groups, where we try to introduce young people to fishing and give them a few fishing skills that might spark their interest in fishing and conservation.” No fishing license is needed for events, and those involving hooking a fish are catch and release. The center provides the equipment and materials for all its programs. The ponds are usually stocked with catfish, sunfish and largemouth bass, and

September 2015

during the winter fly-fishing clinics, trout from the mountain hatchery are brought in and live in the ponds for a couple of months. In addition to fishing-related activities, the center is dabbling in a couple of programs by partnering with the Quality Deer Management Association (QDMA). The Enforcement Division of the NCWRC holds hunter safety classes and from time to time, boating safety courses. Carpenter encourages anyone interested to visit the Pechmann Center’s website. “All of our upcoming events are up on our calendar, and they can register for events online. Some of the programs might be limited in class size, so we encourage online registration because most fill quickly.” Pre-registration is required for all events, which are free unless noted. For more information, visit EducationCenters/Pechmann.aspx, or call 910.868.5003. Karen Gilchrist is a writer, yoga instructor and longtime resident of Southern Pines.

EXPLORE: John E. Pechmann Fishing Education Center 7489 Raeford Rd., Fayetteville, NC 28304 910.868.5003 Hours: 9 a.m.-4 p.m., Mon.-Fri.; weekends, by event only email: UPCOMING EVENTS: Basic Rod Building Course - 9/12/2015, 9 a.m. to 6 p.m. Family Fishing Workshop - 9/19/2015, 9 a.m. to 12:00 noon Fly-tying Forum - 9/24/2015, 6:30 - 9 p.m.


companion animal clinic foundation to host a spaytacular benefit by Karen Gilchrist If one is looking for a giggle or an “aw!” moment, puppies and kittens are the ticket, with their adorable faces and antics. They “hit you in the feels,” to use Internet slang, for many of these animal escapades — such as a mama cat calming a dreaming kitten or an exhausted puppy climbing into a bouncy seat and cuddling with a sleeping baby — come to us via social media. And we “Share” and “Like,” helping to garner millions of views for these images and videos. Yet another side of puppies and kittens that hits one in the feels is the staggering number of strays and animals that end up in shelters across the United States. The American Society for the Prevention of Cruelty to Animals (ASPCA) notes that it “is impossible to determine how many stray dogs and cats live in the United States; estimates for cats alone range up to 70 million.” According to the ASPCA’s estimates, • about 13,600 independent community animal shelters operate nationwide, • approximately 7.6 million The staff at Companion companion animals (3.9 million Animal Clinic have dogs and 3.4 million cats) enter performed over 50,000 animal shelters every year, surgeries on pets in the • approximately 2.7 million Sandhills area. animals (1.2 million or 31% dogs and 1.4 million or 41% cats) are euthanized or “put down” each year and • approximately 2.7 million shelter animals are adopted each year; only 649,000 animals who enter shelters as strays reunite with their owners. While many strays are “lost” pets separated from their homes and/or without identification, others are the result of offspring from animals that have not been spayed or neutered. A fertile cat can, on average, produce two litters of four to six kittens a year; a fertile dog usually has one litter


of four to six puppies per year. And while the cost of spaying or neutering a pet is less than the cost of raising a litter for a year, only 10% of the animals entering shelters are spayed or neutered.1 The Companion Animal Clinic (CAC) Foundation of Southern Pines is a volunteer organization whose mission is to help eliminate the euthanasia of abandoned and unwanted animals in the Sandhills region and beyond. Working with local veterinarians, adoption and rescue groups, county governments and NC State University’s College of Veterinary Medicine, the CAC Foundation, a 501(c)3 nonprofit group, provides funding for the Spay Neuter Veterinary Clinic (SNVC) in Vass. The SNVC offers affordable spay/neuter services to the central Carolina area, including Chatham, Cumberland, Hoke, Moore, Harnett, Lee, Montgomery, Randolph, Richmond, Scotland and Wake counties. On October 31, 2015, at 7 p.m., the CAC Foundation will host the Spaytacular Benefit, a black-tie-optional big tent field affair at Youngs Road and Goodwill Road in Southern Pines horse country. The Spaytacular Benefit marks the CAC’s 10-year anniversary and 50,000 surgeries and will honor the founders, Dr. Joe Currie, Dr. Tom Daniel, Dr. Kelli Ferris and Mrs. Deborah Wilson, whose vision and efforts have saved the

September 2015

lives of thousands of unwanted animals through prevention. “Our 501(c)3 number was awarded in 2005,” said Wilson, board member and treasurer of the foundation, “and at that point we started looking for a location. The business plan was that if we build it, they’ll come. They did, and we indeed did do more individually owned animals than we did groups. We offer services to groups and to anyone who doesn’t have a veterinarian. We are not in competition with the private veterinarians.” The foundation is set up to do spay/neuter and rabies only. “We do offer microchipping if people elect to pay for it. Most of our clients are of limited means. It’s really a community service,” Wilson said. A trip to Grand Cayman Island is one of many wonderful getaways that In the beginning, CAC raised about a half a million dollars will be auctioned off at the Spaytacular Benefit on October 31. to outfit what was a golf club out on US Hwy 1 and had a free lease from the previous owner. It purchased the building in complex. The higher volume you do, the better you come to 2012. The fundraiser is to retire the debt on the building. hitting the break-even point in terms of the spay/neuters, but Wilson explained that as the foundation and clinic hit then the more units you use, the more equipment you use, the 50,000 surgeries, it needed to replace equipment. The clinic more staff you need, so your expenses also increase, which is not currently has three surgery rooms and three doctors performing a bad problem to have. But the foundation has to cover both about 60 surgeries a day. The subsidy to the clinic provided by the cost of the mortgage and the shortfall at the clinic, and then the foundation helps keep the fees low. we own and replace any equipment that breaks, and we own “The foundation is the subsidizing arm; the clinic itself is the and maintain the building. So we have several uses of the funds operational arm. In North Carolina, only a veterinarian can own raised. What we’re trying to do is retire the mortgage debt so a practice, so Dr. Cynthia Eaton purchased the clinic from Dr. we can use that money to replace equipment and subsidize the Currie, who was the initial founding veterinarian,” said Wilson. clinic.” “We subsidize the surgery at about 50% for a spay, a little less Tickets for the Spaytacular Benefit are $100 and include on a neuter. That’s the only way we can make it affordable. We dinner provided by White Rabbit Catering. Tables for eight are now have an office manager, at least three techs, and other available for $800. The North Carolina Symphony Quartet will assistants in the recovery.” play a Mozart tribute, and live and silent auctions will offer Animals scheduled for surgery come in the morning, are exciting trips, including an American Girl Shopping Spree, weighed and evaluated, have the surgery and are then picked a Samuel Adams Brewery Tour in Boston, an Escape to San up in the afternoon. “We don’t overnight, again to keep costs Francisco & Sonoma for winery tours and wine tastings, a Puerto down,” said Wilson. Vallarta, Mexico Retreat, a Churchill Downs VIP Experience, a Dr. Kelli Ferris, a faculty member at NC State University’s vet New York Amazing Long Weekend, a Grand Cayman Island school, helped lay the clinic out and was instrumental in bringing excursion on 7 Mile Beach for a week and a stay at Twin Bridges, the mobile clinic down. Dr. Tom Daniel, a large animal vet lends Montana Lodge for a week for four. A silent auction will feature his support. works from local artists Beth Roy, Suzanne Daughteridge, Joann “He and I both came out of the shelter environment,” said Ward, Meredith Martens, Jessie McKay, Jane Casnelli, Carmen Wilson, “and we both got so discouraged trying to find homes Garby, Mary Schaub, Dedi McCann, Daniela Devins and others. for everything that we decided affordable spay/neuter was the Jewelry from WhitLauter will also be up for auction. only way we were really going to address euthanasia and address Tickets are available at support for animal control groups. The poorer the county, the or by calling Betsy at 910.639.1942, Cathy at 910.616.1177 or harder it is on the animals, and the harder it is on the people. Of Artistic Kitchens at 910.692.4000. Animal lovers are encouraged the 11 counties we cover, about four of them have the lowest to attend the event to help continue to provide a beautiful per capita income in the state. So they need lot of support.” solution to euthanasia and honor those who provide this The funding that CAC provides comes from fundraisers and invaluable service to our animals and community. donations, and importantly, grants. 1 “We’ve been very successful in writing grants and getting Karen Gilchrist is a writer, yoga instructor and longtime outside funds to make this happen,” said Wilson.” It’s a very resident of Southern Pines. simple model, and at the same time, the funding for it is fairly

September 2015



resource guide ANIMAL HEALTH & WELLNESS Spay Neuter Veterinary Clinic Offering affordable spay and neuter for the Sandhills area. Call for an appointment, 910.692.3499 (FIXX), 5071 US Hwy 31, Vass. Donate at Woof Gang Bakery & Grooming. Your neighborhood pet store with full-service grooming, self-wash room, grain-free foods, treats, toys and more. 1216 Ft. Bragg Rd., Fayetteville. 910.860.1200, CHILDREN & EDUCATION The Griffin Academy: A Montessori Learning Experience. The only nonparochial, non-profit Montessori school serving students in Harnett and Lee County. Now enrolling for Fall 2015. Moving to the Spout Springs area of Western Harnett County! 919.499.1032, CHIROPRACTIC CARE Southern Pines Chiropractic, Dr. Joseph Wahl. Offering full-service chiropractic care, licensed massage therapists and nutritional counseling. 361 N. Bennett St., Southern Pines. 910.692.5207, www., COLON HYDROTHERAPY Pure Phoenix Cleanse & Wellness Center, offering Colon Hydrotherapy and Ionic Foot Detox. 305 Owen Dr., Fayetteville. 910.849.8891, purephoenixcleanse@ ESSENTIAL OILS Joy Crowe, Wellness Advocate for dōTERRA Essential Oils. IPC# 1318413. 910.551.2883, Kelli Edwards, Wellness Advocate for dōTERRA Essential Oils. IPC#446470.


910.644.2307, detoxdiva EVENT PLANNING Indigo Earth Events, LLC - Party Sustainably! Offering "green" event styling, custom decor, rentals for weddings/social/corporate events. By appointment, 910.638-8322, www. EYE HEALTH Cape Fear Eye Associates offers complete eye and vision care — from children’s eye exams and pediatric eye muscle surgery to cataract surgery, glaucoma treatment and LASIK. 1726 Metro Medical Dr., Fayetteville. 910.484.2284 or 800.829.2284, HEALTH & FITNESS First Health Fitness, 170 Memorial Dr., Pinehurst. 910.715.1800, HEALTH & WELLNESS Guiding Wellness, Inc., Wellness Consulting~Holistic Life Coaching and Therapy. "A holistic-centered therapeutic environment committed to the discovery, recovery and maintenance of living in balance." 3710 Morganton Rd., Ste. 110, Fayetteville. 910.864.6257, MASSAGE THERAPISTS Michael Edwards, Intuitive Energetic Healer at Deeproots Bodywork, 5004 Spruce Dr., Fayetteville. 910.644.5181 Sandhills Therapeutic Effects, Amie O'Connor, LMBT. 237 W. Pennsylvania Ave., Southern Pines. 919.478.5647, www.facebook. com/sandhillstherapeuticeffects,

MEDICAL CARE Back to Basics, Dr. Robert W. Patterson. Offering an integrative, patient-centered approach to medical care, including BioIdentical Hormone Replacement Therapy, Family Medicine, Nutritional Medicine, Preventative Medicine, and complete diagnostic evaluations. 919.895.6339, 1503 Elm St., Ste C, Sanford. 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 Ave., Southern Pines. 910.692.3811, NATURAL PARENTING Prana Doula, Ashley Keith, RPYT, CD, LCCE, Lamaze-certified birth doula, childbirth education & pregnancy yoga. 222 W. Pennsylvania Ave., Southern Pines. 910.585.4084, Sugar Plums Mom, Cloth diapers, nursing supplies, slings and wraps, toys & more. 910.684.8016, 222 W. Pennsylvania Ave., Southern Pines. PRODUCE DELIVERY Sandhills Farm to Table. Eat fresh, locally grown produce. Now taking subscriptions for spring co-op boxes. 910.722.1623,, SKIN CARE Ava Anderson NonToxic, Michelle Callahan, Independent Consultant #12340. Organic, SAFE personal care and household cleaning products without harsh chemicals. 910.568.2994,

September 2015

resource guide avaandersonbymichellecallahan, www.avaandersonnontoxic. com/michellecallahan SUSTAINABLE LIVING Sustainable Sandhills is a nonprofit on a mission to preserve the environment of the Sandhills through education, demonstration and collaboration through four core program areas: Clean Air, Clean Water, Green Schools, Green Business. 351 Wagoner Dr., 2nd Floor, Suite 332-334, Fayetteville. 910.484.9098,, VITAMINS & SUPPLEMENTS Whole-food based nutrition, through Juice Plus+, including juice powder concentrates from 25 different fruits, vegetables and grains. And grow your own good health with the Tower Garden! www.jcrowe.juiceplus. com and jcrowe.towergarden. com

"Free the child's potential, and you will transform him into the world." —Maria Montessori


www.bikramyogasouthernpines. com Southern Pines Yoga Company, 169 Beverly Lane, Southern Pines. 910.246-0065, 910.639.1089. contact@ WRITING & EDITING SERVICES Plays with Words: Writing, editing, proofreading. Over 25 years' experience. Karen Gilchrist, 910.638.6397, playswithwords@embarqmail. com 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

YOGA STUDIOS Bikram Yoga. 190 Bell Ave., Southern Pines. 910.246.2007,

griffin Academy


a montessori learning experience

Now Registering Ages 2-5 for Fall 2015. Offering half-day preschool programs & Kindergarten. Ask about our military and volunteer discounts! Now in a new location in the Spout Springs area of Western Harnett County! Experience the joy of learning the Montessori way! At The Griffin Academy we invite children ages 2 through 5 to an exciting and friendly Montessori program based on respect, self-direction and cooperative activities. Experiences like gardening, yoga and music allow children the opportunity to learn from their environment. As the only non-parochial, non-profit, private Montessori school serving both Harnett and Lee County families, our goal is to help students develop a strong self-image, high levels of academic and social competence, and the ability to face challenges with optimism and confidence. Our innovative curriculum, family-oriented community and responsive staff help students achieve their potential. Education is more than a test. Ignite curiosity at The Griffin Academy. To learn more, call now to schedule a tour.

919-499-1032 The Griffin Academy does not discriminate on the basis of race, color, national and ethnic origin. It admits students of any race, color, national and ethnic origin to all the rights, privileges, programs, and activities generally accorded or made available to students at the school.

September 2015



calendar of events • september


FRIDAY First Friday in Southern Pines, 5-8:30 p.m. A family-friendly event. Live music, food & beverages, entertainment. Free admission. Sunrise Green Space (the grassy knoll adjacent to the Sunrise Theater). Inside Sunrise Theater if rain. 250 NW Broad St., Southern Pines.


SUNDAY Crepe Myrtle Celebration, downtown Angier, 9:45 a.m. to 4 p.m. Arts, crafts, games, rides, food, live music, “Penny Social” & more. Fun for all ages! Festival of YesterYear, Museum of the Cape Fear Historical Complex, Fayetteville, 10 a.m. to 5 p.m. Focusing on the Colonial and Revolutionary War periods, the Festival of Yesteryear features costumed re-enactors demonstrating various aspects of daily life including medicine, music, toys and games, silhouette drawing, and militia drills. Living history groups include Camp Flintlock, Dry’s Militia and the North Carolina Highland Regiment. Musket firing demonstrations will take place at 10:30, 12:30, and 2:30 p.m. Second Sunday in Downtown Sanford, 12-4 p.m. Join us for an afternoon of music, vendors and fun! Browse along the streets of downtown Sanford, where you will find some of our local businesses open and some of your favorite vendors present. While shopping, listen to some great music. For more info, check out or


WEDNESDAY Join us for sunset yoga at the millpond from 6 to 7 p.m. Meet on the front lawn of the Rockefeller home a few minutes before class begins at 6 p.m. (Allow approximately 15 minutes to walk 22

from the parking lot to the lawn.) Wear comfortable clothes and bring a mat and water; you may wish to bring bug repellent as well. Open to all levels. Some yoga props will be available. Free. Carvers Creek State Park, 2505 Long Valley Rd., Spring Lake. 910.436.4681


SATURDAY Lillington Fall Festival, downtown Lillington, 10 a.m.- 4 p.m. The annual downtown street festival hosted by the Lillington Chamber of Commerce will features vendors selling food, arts, crafts, jewelry and more along with music throughout the day and activities for children. Free to the public.


THURSDAY Celebrate “Take a Child Outside Week” September 24-30, 2015 with special events at Raven Rock all week long. Children can reconnect with nature and parents can reconnect with their children in North Carolina’s state parks during Take a Child Outside Week Sept. 24-30. Initiated by the N.C. Museum of Natural Sciences, this annual celebration has spread across the world with international partners in Canada, the United Kingdom and Belize. The event website is A “TACO” box with activities is also available at the park office to use with children on your visit to the park. Raven Rock State Park, 3009 Raven Rock Rd., Lillington. 910.893.4888 Nature’s Treasure Hunt, 4 p.m. It’s Take a Child Outside Week so kids, bring your folks and join a member of Weymouth’s park staff for a fun and informative introduction to map reading and using a hand-held GPS while we scour the park for hidden Sandhills treasures along our trails. This will be an approximately 2-mile hike on various trails throughout the park so please bring water, bug spray, and

dress accordingly. Weymouth WoodsSandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines. 910.692.2167


FRIDAY 4th Friday, 6-10 p.m., Downtown Fayetteville. 4th Friday is a true celebration of the arts and downtown Fayetteville. www. 910.323.1776 Benson Mule Days, Sept. 25-27, downtown Benson. This festival, which draws 40,000-50,000 people, is filled with family fun and activities for everyone young and old. The weekend is packed with rodeos, a mule pulling contest, arts and crafts, vendors, street dances, carnival rides, camping, parades, bluegrass shows and more. www.


SATURDAY A Day of Yoga for Health & Fitness to benefit the Cancer Care Fund. Join us for a single class, half day or full day yoga immersion. Space is limited and registration is required. 8 a.m. to 5 p.m. Clara McLean House, 20 FirstVillage Drive, Pinehurst. 910.692.1672 37th Annual International Folk Festival, downtown Fayetteville. Travel around the world in one weekend — without even leaving downtown Fayetteville! Celebrate our community’s cultural diversity with music and dance, arts and crafts and international food. Saturday, Parade of Nations, 10:30 a.m. See all the pageantry and customs of our diverse community during the Parade of Nations. Saturday and Sunday, Festival Park, Noon to 6 p.m. Live performances on multiple stages, authentic cuisine at the International Café, unique arts and crafts vendors, children’s area, Native American Cultural Showcase.

September 2015

calendar of events • september • ONGOING EVENTS & EXHIBITS • Cape Fear River Trail Golf Cart Tours. For seniors and persons with permanent limited physical abilities, interpretive golf cart tours along the Cape Fear River Trail are available for individuals or groups of up to five people. Riders must be able to grasp and hold safety handles. Reservations are required. For more information, call 910.433.1547. Clark Park & Nature Center, 631 Sherman Dr., Fayetteville. Rockefeller House Tours: Call for dates and times of Tours of the Rockefeller House. Staff will be leading a free historical tour through Mr. Rockefeller’s winter get-away. The park staff will be leading 10 people through at a time. You must sign up in advance for the tours. If you need a ride to the Rockefeller House, you must attend the Tuesday tour. Carvers Creek State Park, 2505 Long Valley Rd., Spring Lake. 910.436.4681 Every Wednesday night, Kirtan Night at Breathing Space, 1404 Raeford Rd., Fayetteville. 910.977.4476, 7:30-9 p.m. It's free, and it's fun. Every Thursday, 9 a.m. Hike for Your Health at Raven Rock State Park. Must be able to hike 2 to 5 miles on trails that can be flat, hilly and include steps. Ages 12 and up. Please call 910.893.4888 to register.

Second Thursday of each month. Naturalist Thursdays. Curious about nature? Kids 12 and under who attend 4 or more different naturalist programs at any park will receive a “Junior Naturalist” award. Call to register. All ages; 3:304:30 p.m.; Free. J. Bayard Clark Park & Nature Center, 631 Sherman Dr, Fayetteville. 910.433.1579 Every 4th Friday, 
6-10 p.m., Downtown Fayetteville. 4th Friday is a true celebration of the arts and downtown Fayetteville. fourthmain.php 910.323.1776 Every Saturday, Noon-4 p.m. Free Wine Tasting, Elliotts Provision Company, 905 Linden Rd., Pinehurst. 910.255.0665 • FARMERS MARKETS • 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, Fayetteville. www.facebook. com/CityMarketAtTheMuseum

Sanford Farmer's Market, Every Saturday, 9 a.m.-Noon, Depot Park, Sanford. Tuesdays, 10 a.m.-Noon at the Enrichment Center on 3rd St. All products locally grown or hand crafted! 919.343.8440 Moore County Farmers Market, Thursdays, 9 a.m.-1 p.m., year round at The Armory Sports Complex, 604 W. Morganton Rd., Southern Pines; Mondays, 2-5:30 p.m. at First Health in Pinehurst; Saturdays, 8 a.m.-Noon, Downtown Park in Southern Pines. Sandhills Farmers Market, Saturdays 10 a.m.-1 p..m., Wednesdays, 3-6 p.m., at the Village of Pinehurst parking lot. Items are accepted for the calendar on a space-available basis. Please send the information on your free event to joy@ for consideration.

Murchison Road Community Farmers Market, Wednesdays, 10 a.m.-2 p.m., parking lot at Bronco Square (across from Fayetteville State University), Fayetteville.

Come Grow With Us. Do you have a local business that could benefit from reaching 20,000 people each month — 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.

September 2015

Sandhills Farmers Market of Spring Lake, Every Saturday, 9 a.m. - 2 p.m. Farmers Market is located behind the Williams Chapel Church, Spring Lake.






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.




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.

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.

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



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.; 2.; 3.; 4.; 5.; 6.; 7.; 8.; 9.


September 2015

Sandhills Naturally • Sept. 2015  

Sandhills Naturally is a free, monthly, natural health & wellness publication for the Sandhills area of North Carolina.

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