sandhills naturally • january 2015
DESCRIPTION
Sandhills Naturally is a free, monthly, natural health & wellness publication for the Sandhills area of North Carolina.TRANSCRIPT
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 • J a n ua rY 2 0 1 5
FREE
New Year's Intentions • Make Your Own Nutritious Broth
Exploring the Rail Trail
2 www.SandhillsNaturally.com January 2015
“At this point in the world’s life, I think we really need to take better care of it.” Patricia Ranck of
Indigo Earth Events
tablE oF contEnts
Make Your Own Nutritious Bone Broth, page 6
Explore the Dunn-Erwin Rail Trail, pg 20
january 2015nutrition Salt: Shaking Off a Bad Reputation ...........5
Make Your Own Nutritious Bone Broth .....6
Vitamins Can Prevent Vision Loss ............10
living Avoid Failed Resolutions, Set Intentions ...4
How to Host a Hot Winter Party .............11
Indoor Winter Gardening Revolution.......12
d.i.y Energy-efficient Projects Keep Cold Out ..13
wellness Five Health Improvements to Start Today .14
Can the Power of Positive Thinking Change
Your Life? ...............................................16
Relax into Resilience................................17
Using Oils to Support Your Intentions .....19
explore Explore the Dunn-Erwin Rail Trail.............20
Partying with Patricia Ranck .....................22
Resource Guide ......................................24
Calendar of Events..................................26
Brain Games ...........................................27
Setting Intentions for the New Year, page 4
Partying with Patricia Ranck of Indigo Earth Events, pg 22
January 2015 www.SandhillsNaturally.com 3
Your Guide to Healthy Living in the Sandhills
Editor & PublisherJoy Godwin Crowe
Associate EditorKaren Gilchrist
Contributing WritersKelli EdwardsSeuson Vess
Marketing & AdvertisingJoy G. Crowe
Mike Cole (Lee Co.)[email protected]
Erin Davidson (Cumberland Co.)[email protected]
Logo DesignPetra Bobbitt, Wild Hair Graphic Design
Published by Main Street Media213 Skyland Plaza, Ste 1370-163
Spring Lake, NC 28390
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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.
FRom thE publishER
a new year, a new listThe road to hell is paved with good intentions — or so the saying goes.
As 2015 emerges, like many of you, I'm in the
mood to make some changes. Armed with my new
blender from Santa, those visions of sugar plums
dancing in my head have been replaced with visions
of apples and healthy smoothies. My bookshelf boasts
new titles such as "The Juice Cleanse Reset Diet," "The
Kombucha Revolution" and "100 Days of Real Food."
The yoga schedule is confirmed and I'm determined to
feel good in my bathing suit come spring. But all too
often, that list of New Year's Resolutions is long gone
by Valentine's Day. This year, setting intentions may be
the way to go. Instead of unrealistic resolutions and
expectations, try setting more down-to-earth
intentions — they can still help you meet your long-term
goal, but while being a little kinder to yourself.
Recently I read about a take-out window in New
York serving the latest hot beverage — not coffee or tea,
but bone broth. The nutritious and tasty broth is full of
health benefits and easy to make yourself. In this issue, Chef Sueson Vess shares her
recipe and tips on how to make your own broth at home.
If your intention is to be more active in 2015, check out the Dunn-Erwin Rail Trail.
The abandoned railroad tracks got new life as a trail over a decade ago, but it remains
one of the best-kept secrets in the Sandhills area. A great place to run, ride your bike
or walk with the family and pets, the rail trail is a great example of repurposing.
Be sure to like us on Facebook (sandhillsnaturallync), and check out our digital
edition online. If you would like to help support Sandhills Naturally by being a sponsor
or a distribution location, please let me know.
We have a great year of informative articles in store for
you. Keep reading, learning and exploring more about natural health and wellness,
sustainable living and the resources in the Sandhills area. Thanks for reading Sandhills
Naturally, and Happy New Year! Joy Godwin Crowe, Publisher
Plea
se recycle this mag
azine. Share it with a fr
ien
d!
Proud member of
Proud member of
4 www.SandhillsNaturally.com January 2015
living
Ready or not, the New Year is here and now,
providing both a time to reflect upon the events and
accomplishments of the past year, and an
opportunity to contemplate ways in which to
improve one’s life during the upcoming year. At
some point shortly before or after that stroke of
midnight, neatly penned lists of lofty goals or
resolutions replace crumpled-up Christmas shopping
and wish lists.
The top 10 resolutions of 2014, according to a
study in the University of Scranton “Journal of
Clinical Psychology,” included losing weight, getting
organized, spending less and saving more, enjoying
life to the fullest, staying fit and healthy, learning
something exciting, quitting smoking, helping
others in their dreams, falling in love and spending
more time with family — all most honorable and
worthy goals. Yet, while about 45% of Americans make
resolutions, only 8% achieve them, with fewer than 50%
maintaining their resolutions past six months. Why such a low
success rate? What happens?
Jackie Knechtel, MA, CCC-SLP and Chief Life Enthusiast of
Pure Vibrant Living, notes that resolutions are abandoned
because they set a person up to fail, negatively focusing on
what one won’t or shouldn’t do, thereby encouraging the very
behavior to be avoided. Instead, one should set intentions —
daily. As opposed to the chore-like, vague and inflexible nature
of a resolution — “This year, I will lose 10 pounds” (How?) or “I
will run four miles every day” (What if there’s a blizzard? Will
you run twice as far on another day?), intentions allow one to
state what is desired, providing a picture of where one wants to
go, which then helps direct decision-making in a positive and
flexible way. If one sets the intention to eat healthful foods, but
happens to enjoy a slice of decadent chocolate cake at a special
birthday party, one accepts this minor step away from the plan
without judgment and sets another intention the next day. The
goal is still there, but the way to reach it allows for life’s little
diversions.
“Resolutions have failed over the years because they lack
the support of clear intentions,” says Kelsy J. Timas, LE, HHA,
CHLC, holistic health adviser, certified holistic life coach and
Director of Guiding Wellness, Inc., Living in Balance Alternative
& Holistic Health and Skin Care Center in Fayetteville.
“Becoming intentional about the change we are desiring to
create in our lives is of foremost importance, and then resolving
to create that change by committing to a plan. This year,
instead of willing our way to a goal, let's practice forming
intentions that are already aligned with higher truths about
wellness. If the goal is to lose 20 pounds, then what is the
intention? If the intention is to achieve your highest personal
wellness, then losing 20 pounds will be a positive side effect
along with more joy, positive relationships and clean eating."
Knechtel suggests setting clear and specific intentions
every day when one wakes up, logging them into a journal and
reviewing them at night. Another option is to post intentions
daily to a supportive online community, like www.intent.com,
where one can view others’ intentions and even find more
inspiration. The use of a vision board covered in pictures and
words that support one’s deepest desires and biggest dreams
can also help keep one’s focus and actions moving in a direction
that encourages and allows attainment of those desires and
dreams. So if you are intent on self-improvement and making
2015 even better than 2014, be resolute in setting your
intentions. Happy New Year!
Karen Gilchrist is a writer, yoga instructor and longtime
resident of Southern Pines. You can reach her at karen@
sandhillsnaturally.com. A complete list of sources for this article
can be found on our website, www.sandhillsnaturally.com.
resolving the problem of failed resolutions: setting intentionsBy Karen Gilchrist
January 2015 www.SandhillsNaturally.com 5
nutRition
“Salt of the earth” – Those of great worth and reliability
“Worth one’s salt” – To be effective and efficient;
deserving of one's pay
“Take with a grain of salt” – to accept a statement but to
maintain a degree of skepticism about its truth
“Below the salt” – Common or lowly
These familiar
phrases, as explored
by Gary Martin, author
of the “Meanings
and Origins” section
of the Phrasefinder
website, first appeared
in language at different
times throughout history,
from Biblical through
mediaeval and 19th-
century periods, and
all share a common
element — the
importance and value
human beings have attributed to salt.
Time magazine online provides a “…history of the world
according to salt…: animals wore paths to salt licks; men
followed; trails became roads, and settlements grew beside
them. When the human menu shifted from salt-rich game
to cereals, more salt was needed to supplement the diet. But
the underground deposits were beyond reach, and the salt
sprinkled over the surface was insufficient. Scarcity kept the
mineral precious. As civilization spread, salt became one of the
world's principal trading commodities.”
Indeed, salt routes transported the mineral across the
Sahara Desert from Morocco to Timbuktu, from Egypt to
Greece across the Mediterranean and the Aegean seas.
Venetians traded salt for spices, and Marco Polo shared stories
of valuable salt coins with the seal of Kublai Khan. “Moorish
merchants routinely traded salt ounce for ounce for gold. In
Abyssinia, slabs of rock salt, called 'amôlés, became coin of
the realm.” Other areas of central Africa used cakes of salt as
money.
And Martin notes that the English word salary comes
from the Latin salarium, derived from sal, Latin for salt. Though
debate over the origin of salarium exists, “…most scholars
accept that it was the money allowed to Roman soldiers for the
purchase of salt. Roman soldiers weren't actually paid in salt,
as some suggest. They were obliged to buy their own food,
weapons, etc., and
had the cost of these
deducted from their
wages in advance.”
All salt comes
from seas past and
present, and it is
essential to human
life. Its antibacterial
properties provided
a primary method
of food preservation
prior to canning and
refrigeration, thus its
great value.
Salt or sodium chloride (NaCl) is “…required for blood,
sweat, digestive juices and efficient nerve transmission”
(saltworks.us). The sodium from salt allows nerves to send
and receive electrical impulses, makes muscles stay strong and
makes the brain work. “It’s actually what makes every cell in
your body function” (saltinstitute.org).
continued on page 9
salt — shaking off a bad reputationPARt ONE OF A tWO-PARt SERIES
By Karen Gilchrist
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Strength and stability— without compromising integrity
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VALUES ARE IMPORTANT TO US AND OUR MEMBERS
6 www.SandhillsNaturally.com January 2015
make your own nutritious bone brothby Sueson Vess
Start your day with a cup of— broth? This is not to
suggest giving up your morning cup of coffee or tea, but
add a cup of broth to reduce inflammation, ease joint aches
and pains; promote healthy bones, hair and nails and to help
safeguard against colds and flu
viruses. Return to the kitchen and
make your own homemade broth!
Commit to developing this new
habit of cooking real, nutrient-
dense food and reap the benefits
of improved health and great-
tasting food.
A pot of broth boiling over
the fire was once a staple for
our ancestors. Broths made from
bones have been used throughout
history and across cultures. Broth
is inexpensive to make and
versatile — it provides a base for
soups, sauces and gravies and
can be used when cooking grains
and vegetables. It is flavorful
and has many health benefits.
Homemade broth is rich in calcium,
magnesium, phosphorus and other
trace minerals.
Bone broth is healing for joints
and great for hair, skin and nails.
In her book “Deep Nutrition,” Dr.
Cate Shanahan writes, “The health of your joints depends
upon the health of the collagen in your ligaments, tendons,
and on the ends of your bones. Collagens are a large family
of biomolecules, which include the glycosaminoglycans, very
special molecules that help keep our joints healthy.” Bone
broth is full of glycosaminoglycans (GAGs), like glucosamine,
chondroitin and hyaluronic acid. Collagen is also the main
constituent of hair, skin and nails.
Physicians as far back as Hippocrates have associated bone
broth with gut healing. A vital nutrient for healing the gut is
gelatin. Also, when there is plenty of gelatin in the diet, the
body’s need for protein from
meat sources can be reduced.
Broth helps detoxify the body
by helping the liver work better. The liver needs the amino acid
glycine to function at its best, and bone broth has plenty of
glycine.
The toughest part of making homemade bone broth
is finding quality bones. We are
fortunate to live in an area with
farmers that are humanely raising
animals in pastures without
pesticides or antibiotic and
hormone use and providing a diet
rich in grasses and real food, versus
confinement-raised, feedlot factory
farms, also known as CAFOs
(Concentrated Animal Feeding
Operations) or IFAP (Industrial Farm
Animal Production). Shop at your
local farmers markets to support
famers and purchase quality
ingredients. When making bone
broth, be sure to include joint and
knuckle bones or chicken feet and
wings, which are rich in collagen.
Bone broth can be made in
a crock pot or large stock pot
simmering on the back burner
while you go about your daily
activities. Very little attention is
required while cooking. See our
recipe for a delicious and nutritious
chicken bone broth to get started on your journey to better
health.
BONE BROth tIPS AND ChECKLISt
Making bone broth is not difficult and is an extremely
healing and nutrient-dense food. Having the right tools
(including equipment, recipe and quality ingredients) will
de-stress and simplify the process. Making a large batch (6-12
quarts depending on space available) and freezing the broth
in a variety of sized glass containers (1 or 2 quart and 1 or
½ cup) provides longer access to this delicious and beneficial
broth.
Freezing in glass containers means no leaching of plastic
chemicals. Defrosting broth from a glass container is easily
achieved in a pan of hot water. When freezing in glass,
January 2015 www.SandhillsNaturally.com 7
remember to leave ample space (at least 1½” for a quart jar)
at top for expansion. I recommend filling only to the shoulder
of the jar AND freeze cold liquids. You may need to refrigerate
the broth overnight before freezing to
assure best success.
tOOLS AND EquIPMENt
• 16- to 20-quart stock pot or slow
cooker
• Large glass pitcher to strain into
• Large and small strainer or chinois
• Stainless-steel funnel
• Large ladle
• Variety of freezable storage
containers
Broth may be made in a stock pot
OR a slow cooker. A slow cooker may
be easier for those who prefer to place
all ingredients in a pot and leave the
house for the day (you may also cook at
night while you sleep). The limitations
with slow cookers are size as most large
slow cookers are 6-8 quarts and the
inability to pour easily from the crock to strain broth. Prices
range from $30-$80 and more for a large 6- to 8-quart slow
cooker.
Stock Pots: Always cook broth in a stainless-steel
or ceramic-lined cast iron pot. A 16- to 20-quart pot will
accommodate all the ingredients and enough water to easily
make up to 12 quarts of broth. Though you don’t have to
fill the entire pot, it is nice to have space for ingredients to
simmer.
Prices vary from $30 to over $100, depending on brand.
Here are Amazon.com examples:
• Excelsteel 16 Quart Stainless Steel Stockpot (glass lid
with vent). Price: $29.97
• New Professional Commercial Grade 20 Quart Heavy
Gauge Stainless Steel Stock Pot, 3-Ply Clad Base, Induction
Ready, With Lid Cover NSF Certified Item.
Price: $99.00
Stock pots are available online
and at kitchen stores, restaurant supply
stores, Bed, Bath & Beyond and other
department stores. If shopping in person,
look for a pot that feels heavy and
substantial but is not too heavy to lift
when full.
Strainers: After the broth has
cooked, it will need to be strained.
There are two steps to straining. First
strain liquid into a large, preferably
glass, container with a lip, like an eight-
cup Pyrex pitcher. Here is an example
available on Amazon.com: Pyrex
Prepware Measuring Cup, Clear with Red
Lid and Measurements. Price: $18.42
Strain the broth through an 8”
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910.436.33361570 Hwy 24/87, Cameron, NC
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8 www.SandhillsNaturally.com January 2015
stainless strainer
OR chinois. Here
are Amazon.com
examples:
• CHEFS Mesh
Food Strainer Set
(4 strainers 9”-3”),
Price: $39.95
• 8-Inch Depth, China Cap Chinoise Strainer, Mesh,
Stainless Steel. Price: $22.95
• Norpro Stainless Steel Chinois with Stand and Pestle Set.
Price: $30.75
Step one of straining will be done in stages, depending
on the size of the pitcher/container. Also, the larger pieces of
bone and vegetables will need to be discarded as the strainer
capacity is reached.
Step two of the straining process, is pouring into the
storage jar/container. As recommended above,
glass Ball jars (or any freezable canning jar available
online or in department and grocery stores) are
good for storage. After initial straining, use a
stainless funnel (example from Amazon.com:
Norpro Stainless Steel Wide-Mouth Funnel. Price:
$7.80) and a small strainer and fill jars. Set funnel
in jar, set small strainer inside/on top of funnel and
pour broth into jar, remembering to allow space for
expansion when freezing.
Assemble all equipment and ingredients in
advance to simplify the process.
ChICKEN BONE BROth RECIPE
This “Mother of Soups” is a base for other
soups, sauces and gravies and can be included anywhere
a savory liquid is suggested to boost nutrition. It is high in
minerals and used to strengthen bones and heal digestive
issues. May be made with chicken or turkey; beef broth recipes
are available.
The recipe can be doubled or more, depending on pot
size. Always use quality ingredients: organic vegetables and
animal protein that has been fed quality feed and humanely
raised in pastures.
Makes approximately 3 quarts (may be doubled or tripled)
• 3 to 4 pounds free-range chicken pieces, mostly backs,
necks and wings, rinsed (Do not use chicken liver but may use
other giblets)
• Optional and beneficial when available: chicken feet —
rich in collagen
• 3-4 carrots, cut in large chunks
• 3-4 celery stalks, cut in large chunks
• 2 large onions, quartered
• 1 leek, including green part
• 1 bay leaf
• Handful of parsley
and/or thyme sprigs (fresh)
• May add additional
vegetables: sweet potatoes,
other vegetables to taste or
dietary needs
• 1/2 teaspoon whole
black peppercorns
• 1/2 teaspoon whole
cloves OR juniper berries
• Cold, purified water
• 2 tablespoons vinegar or fresh lemon juice
• 1 kombu “stick” (sea vegetable/Super Food” that adds
highly beneficial micronutrients)
• Sea salt to taste AFTER cooking
1. Place the chicken and vegetables
in a large stockpot over medium heat.
Pour enough cold water to cover chicken,
about 4 quarts for one batch. Add vinegar
or lemon juice. Add bay, parsley/thyme,
peppercorns and cloves or juniper berries
and slowly bring to a boil.
2. Lower the heat to low and gently
simmer for 4-5 hours (may cook longer).
As the broth cooks, skim and discard any
impurities that rise to the surface.
3. Remove the chicken pieces and
discard. Strain the broth through a fine sieve into another
container and discard vegetable solids. If not using the broth
immediately, place the pot in a sink full of ice water and stir to
cool. When cool, cover and refrigerate or freeze.
Resources for quality beef and poultry:
The Butcher & the Baker:
www.thebutcherandthebakergrocery.com
Happy Tails Farm: http://www.happytailsfarmnc.com/
Hilltop Angus Farm: http://www.hilltopangusgrassfed.com/
Chef Sueson Vess is the author of the cookbook Special
Eats, and healthy gluten-free/allergen-free living is her passion.
A resident of Moore County, Chef Vess provides food coaching
services to help others achieve a “good-for-your-health”
lifestyle, especially for special dietary needs or during special
medical situations. She can be reached at 1-800-981-5029 or
January 2015 www.SandhillsNaturally.com 9
nutRition
Salt - shaking off a bad reputation, continued from page 5
Wellness Services
• Nutrition Coaching• Wellness Coaching
• Massage Therapy• Exercise is Medicine
Now offering:
For more information or to make an appointment, call (910) 715-1811. Visit us online at www.firsthealth.org/fitness
1017-101-14
In fact, according to recommendations of The National
Academy of Sciences, Americans should consume a minimum
of 500 mg/day of sodium to maintain good health. While
individual needs vary with one’s genetic make-up and lifestyle,
most Americans not only reach their minimum requirements,
but exceed them. Healthy people eliminate excess sodium
through the kidneys. Americans consume about 3,500 mg/
day of sodium, which falls within the 1,150 - 5,750 mg/day
"hygienic safety range" of sodium intake noted by Swedish
hypertension expert Dr. Björn Folkow (saltworks.us).
While most salt intake comes from foods, some comes
from water, and physicians often suggest replenishing salt and
water after exercise. Salt combats hyperthermia, helps pregnant
women carry babies to term and can successfully fight Chronic
Fatigue Syndrome. Human blood contains 0.9% sodium
chloride, the same concentration as the fluid commonly used
to irrigate wounds, and salt maintains the electrolyte balance
inside and outside of cells, further underscoring its importance
to good health. Extreme deficiencies or excesses in sodium
intake have been associated hypertension and stomach cancer
(saltworks.us).
Yet, if salt, and sodium, are so critical to good health, why
have, as far back as the 1960s, many physicians, agencies and
dietary groups recommended that people reduce salt in their
diets to help lower blood pressure and reduce one’s chances of
heart disease or stroke? Dr. David Brownstein, a board-certified
family physician and practitioner of holistic medicine and author
of “Salt Your Way to Health,” “Iodine: Why You Need It, Why
You Can't Live Without It” and other books, has examined the
research regarding low-salt diets and observed in his practice
that low-salt diets “…are not associated with a reduction in
blood pressure for the vast majority of the population and also
have adverse effects on numerous metabolic markers including
elevated insulin levels and insulin resistance. Low-sodium diets
have been associated with elevating total cholesterol and LDL
cholesterol levels, which, in turn, has been associated with
cardiovascular events.”
Brownstein notes that what most of the population, save
those with specific health issues or sensitivities, should be
addressing is the type of salt consumed.
NExt ISSuE: REFINED VS. uNREFINED SALt
Sources: The Phrase Finder, www.phrases.org; “A Brief
History of Salt,” Time; http://content.time.com/time/magazine/
article/0,9171,925341-1,00.html; “Salt 101,” www.saltinstitute.
org/salt-101; “Types of Salt: Himalayan vs Kosher vs Regular
vs Sea Salt,” by Kris Gunnars, http://authoritynutrition.com/
different-types-of-salt/; “The Missing Ingredients in the Salt
Debate,” www.celticseasaltblog.com/the-missing-ingredients-
in-the-salt-debate/; “Salt Your Way to Health,” by David
Brownstein, M. D., www.celticseasaltblog.com/articles/salt-
articles/salt-your-way-to-health/
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INDEPENDENT MARKETING REPRESENTATIVE
Do you have have sales experience, like to meet people, and have an interest in natural health and wellness and sustainable living? If so, we'd like to talk to you. For more information, call 910-551-2883 or email [email protected].
10 www.SandhillsNaturally.com January 2015
nutRition
vitamins can prevent vision loss from age-related macular degenerationBy Raz Penmatcha, M.D.
Perhaps you have just learned that you or a loved one has
age-related macular degeneration, also known as AMD. If you
are like many people, you probably do
not know a lot about the condition.
AMD is a common eye condition
and a leading cause of vision loss
among people age 60 and older.
It causes damage to the macula, a
small spot near the center of the
retina which lets us see central
objects straight ahead. The macula
is the portion of the retina made up
of millions of light sensing cells that
provide sharp central vision. When
the macula is damaged, the center
of your field of view may appear
blurry, distorted, or dark.
Who is at risk?
Age is a major risk factor for
AMD. The disease is most likely
to occur after age 60, but it can
occur earlier. Another risk factor is
smoking. Research shows smoking
doubles the risk of AMD. AMD is
more common among Caucasians
than among African Americans or
Hispanics. People with a family history
of AMD are at higher risk.
Can vitamins slow the progression and severity
of Age-related Macular Degeneration?
Answer: Absolutely “YES.”
A large nationwide clinical study
sponsored by the National Institute
of Health conducted the Age-Related
Eye Disease Study 1 and 2. It was
found that if you have a diagnosis
of AMD, and you take high-dose
anti-oxidants, it helped slow the
progression of advanced macular
degeneration by 25 percent over a
six-year period. The anti-oxidants are
500 mg vitamin C, 400 mg vitamin
E, 10 mg lutein, 2 mg zeaxanthin,
80 mg zinc and 2 mg copper. The
results of the AREDS study were so
impressive that many supplement
manufacturers created special
macular degeneration-fighting
formulas. If you do buy these
supplements, make sure the bottle
says AREDS 2 formula. In this way,
you get the appropriate dosages that
the study showed to be beneficial.
Not only are vitamin
supplements important. Life style
choices also play a big role. Researchers found that if you avoid
smoking, exercise regularly and maintain normal blood pressure
and cholesterol levels along with eating a healthy diet rich in
green, leafy vegetables, you may also slow the progression
of AMD.
Raz Penmatcha, M.D. is an eye physician & surgeon at
Cape Fear Eye Associates. His professional interests include
cataract surgery including premium IOL implants, LenSx
(bladeless) custom cataract surgery, refractive surgery iLASIK,
PRK, PTK, sutured iris repair, glaucoma surgery and intravitreal
injections (lasers).169 Beverly Lane, Southern Pines, NC 28387
The Shops of Southern Pines ~ Next to The Fresh Market 910.246.0065 • www.southernpinesyoga.com
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.
January 2015 www.SandhillsNaturally.com 11
living
how to host a hot winter partyIf cooler temps have you feeling blue, there’s no better
time for a party with family and friends to lift your spirits. Though you may not want to treat your guests to an al
fresco brunch, winter weather shouldn’t hold you back from entertaining in style. From playful party games to creative recipes that feature the fresh flavors of watermelon, a little mid-winter gathering is just what you need to beat boredom and get you primed for sunnier months ahead.
To make your winter party a hot success, follow these tips for setting the theme and creating the perfect menu:
• Don’t shy away from foods typically associated with warmer weather. Watermelon, for example, is actually available year-round and makes a surprisingly healthful and delicious addition to a winter party spread, whether in a fruity drink, side dish or dessert. The recipe below combines decadent chocolate fondue with the light, sweet pop of juicy watermelon. Remember to save the rind to use as a pretty carved centerpiece.
• Pick a theme that pays homage to the season. Penguins, snowmen, icicles – the possibilities are endless, so set your imagination free. Remember that lighting sets the mood, so look for options that complement your theme, whether soft and subtle candles or bright and colorful paper lanterns.
• Take advantage of the cooler weather as an excuse to savor an array of rich, decadent comfort foods. Serve warm, crusty breads with dips or a thick, creamy soup or chili. Or delight guests with an indulgent chocolate fondue with watermelon dippers for a little extra fun.
• Serve a hot cocoa or spiced cider bar and let guests add their own toppings and spices, ranging from whipped cream and maraschino cherries to cinnamon sticks and caramel syrup
(adult libations optional).• Help guests forget the blustery outdoors with action-
packed party games that get the blood flowing and rev your internal temps. Charades is a classic example that lets a large group participate. Use wine bottles and ribbon-wrapped miniature looms for a grown-up ring toss. Or simply prepare a spirited play list with music so lively your guests can’t help but get up and dance.
WAtERMELON AND SPICy MAyAN DARK ChOCOLAtE FONDuE
Servings: 44 cups watermelon, cut into 1-inch cubes1 /2 cup fat-free half and half, plus extra reserve3/4 teaspoon cinnamon1 /2 teaspoon chili powder1/8 teaspoon cayenne1 /2 teaspoon coriander8 ounces dark chocolate (at least 60 percent cocoa
powder)Wrap watermelon cubes in paper towels to soak up excess
fluid. Set aside.In medium saucepan, bring half and half and spices to
almost simmer. Remove from heat and stir in chocolate. Let chocolate melt; then continue to stir until thoroughly blended and creamy. Adjust flavors to personal taste.
Transfer fondue to fondue pot and heat according to directions. (If fondue becomes too thick, stir in extra reserve half and half, 1 tablespoon at a time, to desired consistency.)
Place watermelon cubes on platter with fondue forks or skewers.
Recipe and photo courtesy of Family Features. For more entertaining recipes and party ideas, visit www.watermelon.org.
(910) 692-3811 • www.naturesowninc.com195 Bell Ave., Southern Pines, NC 28387
Hours: Monday-Friday: 9 a.m. - 6 p.m. Saturday: 9 a.m. - 5 p.m. Sunday: Closed
nature's ownnatural foods market, lunch counter & juice bar
12 www.SandhillsNaturally.com January 2015
living
indoor winter gardening revolutionMORE AND MORE GARDENERS ARE GROWING INSIDE thEIR hOMES.
By E. Vinje
One of the highlights of a recent football game day —
we won’t let on who we were rooting for — had to do with
gardening. Our friend, the gourmet gardener, had invited us
over for the game. The feast, as it often is at his home, was
the best part of the day. But before kickoff, he showed us
something he was extremely proud of: a crop of baby greens
growing under fluorescent lights hung from the cupboards
above a
kitchen
counter.
I started
thinking freshly
picked salad.
Well, that
wasn’t to be.
The lettuce in
his two grow
trays probably
wouldn’t have
been enough
for the seven
of us that had
gathered to watch the game. And our friend, not the selfish
sort at all, probably wanted to enjoy the labors of his work with
his wife. Who can blame him? But just the sight of those fresh
greens bathed in that soft light was somehow satisfying. Forget
the snow cover and the brutally cold temperatures outside. Our
friend was (nearly) ready to harvest!
Full disclosure: Our friend had flavored the roast chickens
(he did two!) with rosemary he’d dug up and brought indoors.
It was spending the winter on a south-facing windowsill. He’s
been pinching from that plant since Christmas. He also had
some cherry tomatoes, still green as all get out, under the light
where he grew his orchids. Our friend claims his indoor winter
gardening activities help him from going stir-crazy in these
months when his outdoor garden is covered in snow. We know
the feeling.
Now we can’t cite any studies, polls or surveys, but we’ve
noticed a considerable up-tick in indoor gardening interest.
Why do we say that? We have a few friends who have begun
in the last year or two growing greens and herbs indoors. Some
are even trying baby carrots and tomatoes (sometimes stuck
in with their orchids). Searching the web for articles on indoor
growing, something we’ve done frequently the last few years,
shows an increasing bounty of information and a parade of
new articles. Most of the indoor gardeners we know are doing
it simply, on kitchen window sills, under standard fluorescent
light fixtures and in potting soil they’ve mixed themselves. It’s a
veritable indoor gardening revolution!
I’ve frequently suggested that growing greens and other
vegetables indoors requires good strong lighting. Sunlight
coming in a south-facing window often isn’t strong enough
and certainly isn’t of the duration that will allow plants not
only to survive, but thrive. The hours of sunlight in the dead
of winter, especially in northern parts of the country, don’t last
long enough to encourage growth. But that doesn’t mean you
need to invest in expensive bulbs and fixtures to grow some
baby spinach indoors.
One of the breakthroughs in small indoor growing is the
use of T5 fluorescent bulbs. They are wonderful for growing
greens, aren’t as expensive as high-intensity discharge lamps
used by serious growers and use less electricity. They’re also
great for keeping your seedlings on the grow when you start
plants indoors.
The point here isn’t that you need this or that light to
have success growing indoors. We want to impress upon you
the benefits of winter gardening. We’ve never thought of
gardening as something you do seasonally. It’s a year-round
activity. And there’s little as satisfying as taking care of plants
you’re growing indoors, especially if they’re going to be part of
dinner.
There’s nothing wrong with trying to start some of that
leftover lettuce seed in a warm place in your home and then
keeping it under a source of existing light. Now that we’re
into January, the hours of available sunlight are only going to
increase. And if you’re like us, these beginning steps might lead
to more ambitious projects, like growing basil indoors for winter
cooking, or even trying to raise some cherry tomatoes. Indoor
gardening is also a great project for the kids when darkness and
the cold might keep them inside more than they’d like.
You’ll soon be starting seed indoors for planting in the
spring. Why not start some greens now that will be ready for a
salad about the time you’re just setting the other plants out?
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.
January 2015 www.SandhillsNaturally.com 13
D.i.Y.
Did you know it takes just one afternoon to save money on your utility bills? Take on a few easy DIY projects this weekend to see immediate savings while making your home more comfortable and environmentally friendly for the long term. As cold months quickly approach, now is the perfect time to improve your home's energy efficiency and set the stage for a warm, comfortable home this winter.
One way to boost your home's energy efficiency is to make sure it's properly insulated. That doesn't mean starting from square one or having to make a large investment to re-insulate your home from its foundation. There are several easy ways that you can add insulation and air sealing to your home quickly, easily and cost-effectively so that you can reap immediate benefits.
Seal gaps throughout the home. Having trouble keeping your home comfortable year-round? You're not alone. The average homeowner spends $1,300 a year on energy utility costs, according to the U.S. Department of Energy. Air leaks account for 25-40 percent of the energy used for heating and cooling in a typical home. Products like Great Stuff Insulating Foam Sealants from Dow Building Solutions seal those gaps to help you keep the warm air in. Simply spray the insulating sealant in gaps and cracks in the home or attic around doors, windows, plumbing pipes and electrical outlets. Within minutes, it expands to close the gaps to deliver long-lasting results. A recent study conducted by Dow Building Solutions and DR Nelson & Associates showed an annual $45 savings by sealing plumbing penetrations under sinks with sealants like Great Stuff Insulating Foam Sealants.
Insulate the basement ceiling. Rim joists, the area where the basement wall meets the ceiling, are a major source of lost air. If your home has an unfinished basement with rim joists that are lined with precut sections of fiberglass insulation called batt insulation, pop out the insulation and spray an insulating sealant along the inner edges of each joist, as though you're outlining a picture frame. The foam expands to form an airtight, water-resistant seal that closes any gaps. In addition to eliminating cold, drafty air, you'll start saving money immediately.
Blanket your water heater. In between hot showers and dishwashing, your water heater continues to store hot water. The heat that's lost in the process is called standby heat
loss and frequently occurs in old water heaters that lack proper insulation. If you have a new water heater, it is likely already insulated. For older water heaters, check that it has insulation with an R-value of 24 or higher. If it doesn't, you can find pre-cut jackets or blankets that are specifically made for water heaters for around $20 at most hardware stores. This quick and
simple project could reduce standby heat losses by 25-45 percent and save you approximately 4-9 percent in water heating costs, according to the U.S. Department of Energy.
Sweep seal your front door. Gaps beneath doors that lead to the outside allow air to creep in. Slide a U-shaped door sweep directly under the door. It's an easy, cost-effective way to build a barrier that blocks the cold weather.
Add insulation to drafty windows. Add another layer of
protection against the threat of cold air by decorating with shades that reduce heat loss. Dual shades that feature reflective white on one side and a heat-absorbing dark color on the other can be reversed, depending on the season, to increase energy efficiency. Position the shade so the reflective white faces the inside of the room in the cool months to trap the warm air.
Since each of these projects takes no longer than a couple of hours to complete, add a few of them to your weekend to-do list. Determine which projects will help maximize your home's energy efficiency and enjoy the savings all winter — or use the extra money to put towards an upcoming summer vacation.
Content provided by Brandpoint. For more ways to save on your heating and cooling bills, visit dowgreatstuff.com/warmhome.
energy-efficient projects keep the cold out
Open 7 days a week, offering 29 classes145 Franklin St., Fayetteville, NC 28301
910-705-8020 • www.embraceyogastudio.com
14 www.SandhillsNaturally.com January 2015
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Offering Childbirth Education classes and events for expectant families with Ashley Keith, CD(DONA), LCCE
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five health improvements to start todayChANGES yOu CAN MAKE tODAy thAt WILL PAy OFF FOR A LIFEtIME
Improving your health and wellness can seem like a
daunting task, especially if you know you have some bad health
habits to break. But, several improvements you can make today
can result in tremendous health benefits.
"It starts with you," says physician assistant Tricia A.
Howard, a faculty member at South
University, Savannah's College of
Health Professions. "You have more
control over your health than you
think you do."
Here are five steps you can
take today that can have a positive
impact on your overall health and
wellness.
StOP SMOKING
Everyone knows smoking is
bad for you. In fact, people who
smoke have by far the greatest risk
of lung cancer — the number one
cause of cancer deaths in the
U.S. — and increased risk of a
cardiac event. But many people
don't realize that changes in the
lungs caused by smoking can
actually improve over time once a
smoker quits.
"Even if you've smoked for many years, you can reduce
your lung cancer risks just by quitting," says Howard. "And this
isn't just about your own health. Smoking puts the ones you
love at risk, because even second-hand smoke can cause cancer.
So, quitting is a win-win for you and those you love."
Howard says people who want to quit smoking do better
when they set a target date to quit. She also advises working
with your primary healthcare provider who can actually
individualize a stop-smoking plan for
you. And, Howard says getting support
from others is a crucial part of the
battle.
INCREASE yOuR WAtER
INtAKE
Sixty percent of your body weight
is water. Your body depends on water
to carry nutrients to cells and to flush
toxins out of vital organs, so getting
the right amount of fluids each day is
crucial.
Howard says men should drink 3
liters, or 13 cups, per day. For women,
the recommendation is 2.2 liters, or 9
cups, per day. If that recommendation
seems tough to follow, Howard says to
divide it up throughout the day.
"Make sure you have water with
every meal and also drink water at least
once between each meal," she
suggests. "That divides up your fluid intake and can make the
amount seem less daunting."
And, Howard says you don't have to stick to water. Milk,
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
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Connect with us on Facebook, Twitter and Meetup
January 2015 www.SandhillsNaturally.com 15
WEllnEss
coffee and other drinks that contain a lot of water and not a lot
of calories count towards your daily fluid intake.
ExERCISE
"Exercise reduces your
risk for chronic disease,
improves balance and
coordination and helps
with weight loss," Howard
says. "Exercise is a key part
of living a healthy life."
Howard says the U.S.
Department of Health and
Human Services
recommends 150 minutes
a week of moderate
exercise or 90 minutes of
vigorous exercise a week
for adults.
"That sounds like a lot," Howard acknowledges. "But, if
you break it into 15 or 20-minute daily workouts, it's much
easier to fit into your schedule. You don't have to spend hours
at a time in the gym to reap the benefits."
Howard says recent studies have shown that even short
bursts of exercise can be helpful.
ChANGE yOuR DIEt
Incorporate the Mediterranean diet into your lifestyle for a
healthy change. The Mediterranean diet is a diet rich in fruits,
vegetables, olive oil, nuts and fish. The results of numerous
studies show long-term health benefits to adopting the diet.
"This is a diet filled with antioxidants and anti-
inflammatories," Howard explains. "This diet has been shown
to reduce the risk of heart disease and cancer when adhered to
long-term. Weight loss and improvement in cholesterol can be
seen after just a few months."
hAVE yOuR ChOLEStEROL ChECKED
You might be surprised to learn that you should begin
having your cholesterol monitored by a doctor at age 20. But
since coronary artery
disease is the number
one cause of death in
the U.S., it's a
recommendation you
should take seriously.
"There is no reason
to avoid having your cholesterol checked," Howard says. "If
your cholesterol levels aren't where they should be, you can
change them."
Howard says levels
that are too high can be
controlled by diet, quitting
smoking and exercise,
although sometimes
prescription medication
may be necessary.
"There are so many
things we can do to
improve not only the
length of our life, but the
quality of those years,"
Howard encourages.
"Don't wait. Commit
today to making a few small changes, and see how they
improve your health over time."
Content provided by Brandpoint and South University,
suprograms.edu.
Sherefé (pronounced "sherefay") means "Cheers!" in Turkish.Situated in an elegant building in historic downtown Fayetteville, Sherefé offers a superb dining experience for every occasion. Well known for
serving healthy cuisine with a Mediterranean flair, Sherefé's beautiful interior boasts three dining rooms along with three private rooms. Our focus is on authentic, fresh, healthy, local and sustainable food. Whether a quick lunch, private event or dinner before the theater, Sherefé offers an unparalleled culinary experience.
910.630.3040 www.sherefe.net 114 Gillespie Street, Fayetteville, NC 28301
16 www.SandhillsNaturally.com January 2015
can the power of positive thinking change your life?
A positive attitude is one of the most powerful assets you
can have. Positive people find success, good health, happiness,
wealth and rewarding relationships throughout their lives. This
is not because they are already successful, or because they are
more confident; it is simply the attitude. The law of attraction is
that positive thoughts lead to positive results. Your thoughts are
much more powerful than just electric signals between
synapses. They have the ability to define
you and affect those around you. However,
it's not easy to summon this way of
thinking on command. It may take years of
patience and practice to change your
overall mentality.
Learn from the example of others.
"Early leaders in the United States
understood the true meaning of positive
thinking," says Stanley Murphy,
department chair for the Graduate School
of Business and Management at Argosy
University, Nashville. "It is one aspect of the root of their
success. Philip D. Armour, F.W. Woolworth, Thomas A. Edison,
Marshall Field, Andrew Carnegie, Napoleon Hill and a host of
other movers and shakers who participated in shaping our
country in the early 20th century all understood these two
powerful words: positive thinking."
It is true that the most successful people throughout
history have all recognized the power of positive thinking. Even
Gandhi was a strong advocate of positive thinking. He is
reported to have said, "A man is but the product of his
thoughts; what he thinks, he becomes."
So what are some proven methods to developing mastery
in positive thinking? Well for starters, believe that you can
become a positive thinker. "Invest and commit yourself to your
own personal development," suggests Murphy. "You must first
believe in yourself. When you do, you will notice that others
believe in you, too. Examine how you are investing in yourself.
Make note in your
observation of yourself. See
if your personal investments
are constructive or
destructive. If they are
destructive, then try to
eliminate them. If
constructive, then perfect
them."
R. Brian Salinas,
professor at Argosy
University, San Francisco Bay
Area, recommends interacting with people who are on the
same journey, whether they are ahead or behind.
"People project who they are, and you will, too. You'll start
to pick up their traits and ways of approaching things," says
Salinas. "Read books that talk about handling the lessons and
challenges that come up in life and that mirror those you want
to overcome in yours. In a few years, you'll find that your story
of triumph over adversity mirrors those you read about."
Consider the physical aspects as well. Try to incorporate
the practice of daily meditation (a minimum of 20 minutes a
day) suggests Murphy. "Take care of your body, and it will take
care of you. Moderate exercise, balanced diet and adequate rest
will keep you physically fit for your daily task."
Also, try to be realistic. Everyone has down moments, and
that's alright. "Positive attitude is more than the sum of your
feelings at any particular moment. If a loved one passes away or
you are facing a challenge that feels overwhelming at the
moment, it doesn't mean that you're not a positive person,"
adds Salinas. "Positive people have every right to feel sad. It's
even healthy to express those feelings from time to time. Just
remember that those moments don't define us."
Content and photo courtesy of Brandpoint, BPT.
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January 2015 www.SandhillsNaturally.com 17
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relax into resilienceCOMBAtING StRESS FOR thE NEW yEAR
by Melissa Aguire
Living in such a plugged-in culture makes it no surprise
that stress is the plague of our era. Stress has been linked as the
source of many ailments, from heart disease to insomnia to
even skin rashes. Most Americans experience the symptoms of
stress but run to their doctor to medicate themselves so that
the body will no longer communicate its cries to slow down.
But what if we did slow down? What if we listened to the
warning signs within our bodies and then responded with what
we really need?
Stress is the body’s response to high demand and pressure.
It is also a response from the nervous system where the
organism reacts appropriately to a circumstance in order to
survive. The stress response is activated when the mind
interprets a threat, which will trigger the nervous system
causing the stress response to kick in. Once the stress response
is triggered, the sympathetic nervous system reacts with fight,
flight or freeze, causing the body to flood with hormones like
cortisol, which will heighten stress sensation; the heart rate
goes up and blood vessels constrict. This is the body helping
you rise to the challenge. It is a healthy survival instinct. Then
once the mind realizes the threat is gone or there isn’t a threat,
the parasympathetic nervous system kicks in with rest and
digest — in other words, calming the nervous system back into
balance. However, if there is constant stress, the calming side of
the nervous system is hardly activated, which will weaken the
immune system. Executive functioning in the brain diminishes,
and then the body may yield to illness.
The human body is an incredible entity and is always
striving for homeostasis or balance within the body and its
systems. When we begin to adopt lifestyle changes such as
taking three to five minutes of stillness or prayer a day or
implementing relaxing breathing techniques before bedtime,
these things cultivate the resilience necessary for homeostasis.
When one practices parasympathetic stimulation — stress
management and relaxation — resilience to stress is
heightened, supporting one when faced with challenging
situations.
As a yoga therapist, when working with clients I often
utilize the challenging poses as an opportunity to teach stress
resilience. When they are faced with tension from a
strengthening pose, I encourage the client to soften within the
body and attend the sensations they may be feeling, and then
once the pose is held, surrendering into a relaxing position.
These tools are taken off the mat and into the client’s life,
Experience the Joy ….
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Your Community Solution to Animal Overpopulation!
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makes affordable spay and neuter available at the Spay Neuter Veterinary Clinic thanks to your support. Donate at www.companionanimalclinic.org
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transforming their challenges into assignments to grow and
cultivating patience rather then reaction.
Another component of the stress response that is
important to acknowledge is oxytocin. When the stress
response is activated, another hormone the body releases is
called oxytocin, also known as the cuddle hormone. This
hormone is responsible for fine-tuning the brain’s social
instincts, causing one to seek support. When we become
overwhelmed, we often crave to vent or talk to someone
because of oxytocin. Our biology even tells us that we do not
have to face stress alone. The body has a built-in mechanism for
resilience through human connection. Shared compassion and
encouragement from one another is a natural way to build
stress resilience.
We must understand that pain in life is inevitable, but
suffering is optional, and when we make choices to support
ourselves in dealing with stress, we can prevent unwanted
health problems. Whether it be taking a few minutes out of
your busy schedule to be quiet and focus on your breath or to
take a relaxing yoga class — whatever it is that grounds you —
honor that. Because you are the source of your own peace, so
give yourself permission to relax.
hONOR yOuRSELF AND yOuR hEARt
The local initiative for the American Heart Association’s Go
Red for Women Campaign will be hosting many free
community events and opportunities for our area to go red in
advocacy for healthy heart awareness from February through
May. Mark your calendars for February 2-7 as Paint the Town
Red week and be sure to wear red on February 6, National
Wear Red Day. Remember, by healing yourself, you heal the
world because you no longer pass hurt to others, but inspire
them to live in wellness. So take time and celebrate your heart
by choosing resilience and self care this year and spreading it to
those you love!
For more information about Paint the Town Red week and
other events for Go Red for Women , visit goredsandhillsnc.org
Melissa Aguirre, ERYT 200 and RYT 500 is a yoga therapist,
stress management specialist and energy medicine practitioner
at Living Balance Studios. She is the founder and leader of The
Yoga and Mindfulness Series hosted by the Wounded Warrior
Project and is specialized in yoga therapy for the military
demographic.
January 2015 www.SandhillsNaturally.com 19
Happy New Year! Inevitably at the close of the old year and the start of the new, people take time to look at where they have come from and where they are going – and traditionally resolutions are made.
Often this includes a long list of ‘shoulds’ which are made with little genuine intention and, once lip-service has been paid for a few days, fall by the wayside.
I don’t like making New Year’s resolutions. I like making intentions.A resolution is a firm decision to do or not do something.
An intention is a course of action one intends to follow Maybe the same? But for me, the two have very different connotations.
When using aromatherapy and selecting appropriate and supportive essentials oils for New Year’s resolutions and intentions, look for those that release blockages, support the adoption and fulfillment of intensions and facilitate transition. Choose essential oils that cultivate openness, enthusiasm and action. Those that are calming and allay any reservations, fears, anxieties or addictive behaviors associated with change and the unknown can also be considered, especially if the resolutions are challenging. The same resolution might instill different thoughts and emotions to different people. Some all-purpose essential oils for resolutions include:
Cardamom (Elettaria cardamomum)Cypress (Cupressus sempervirens)Ginger (Zingiber officinalis)Jasmine (Jasminum grandiflorum)Nutmeg (Myristica fragans)Orange (Citrus sinensis)Tangerine (Citrus reticulata blanco) Cypress is cleansing and grounding and creates a
constructive atmosphere for evaluating choices. It’s particularly helpful for resolutions that require inner strength and confidence. It will calm the mind and emotions and reduces anxiety. Jasmine and nutmeg promote enthusiasm and an appetite for adventure: new paths and behavior change. Cardamom encourages openness and a thirst for new ideas. Ginger has a sharp, crisp fragrance like cardamon, and it too creates drive and action and helps one overcome
procrastination.Tangerine and orange are both uplifting and
optimistic. They bring emotional vitality to transitions. Tangerine allows one to realize
change without a great amount of anxiety, drama or trauma. Orange helps one detach from drama, expel negativity and feel confident and courageous.
To apply aromatherapy in support of New Year’s resolutions consider diffuser oils, sprays, or roll ons. Put a few drops in an appropriate diffuser, The subtle (energetic) properties of essential oils are best applied lightly – less is best.
Essential Oils for
Energetic Clearing and
CleansingCedarwood (Cedrus
altanticaJuniper (Juniperus
communis)
Essential Oils for
Spiritual Reflection and
GuidanceFrankincense (Boswellia)Sandalwood (Santalum
album)
Where to begin?I am often asked the
question "where do I begin" on using essential oils? Begin by adding three drops of lemon oil to 8 oz of water a few times a day. Please note glass is best as the lemon can eat away at plastic bottles... This is a great way to start detoxing slowly, eventually you'll love the way your water taste with adding essential oils and can begin to add more flavors.
To help manage hunger cravings and promote healthy metabolism try Slim and Sassy essential oil, which is a blend of lemon peel, peppermint plant, ginger root, cinnamon bark and grapefruit peel essential oils.
Whether your New Year's intentions are to begin taking a yoga class, creating a vision board, or beginning a detox, lifestyle changes are exciting and can feel overwhelming at times, so nurture yourself, and de-stress by adding essential oil to your daily routine!
Kelli Edwards, 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.
using oils to support your intentionsby Kelli Edwards
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20 www.SandhillsNaturally.com January 2015
The popularity of trains as the dominant mode of
transportation for moving people and goods and connecting
both cities and rural areas may have long passed with the arrival
of the automobile and later, the interstate highway system. But
what’s left behind provides an opportunity for some serious
repurposing: taking up
the abandoned rails and
putting down trails for
walking, running, biking
and more.
According to Carrie
Banks, the first executive director of the nonprofit North
Carolina Rail-Trails (NCRT), a land trust that “monitors the
state's rail system” and “actively pursues corridor preservation,
retrieval and conversion to public trails,” North Carolina has
about 30 of these trails of various lengths and services. One of
the longest and most well known is the 12-year-old Dunn-Erwin
Rail Trail in Harnett County.
This 5.3-mile stretch along the Aberdeen and Rockfish
Railroad corridor crosses the Black River and wetlands,
connecting the downtown areas of Dunn and Erwin. Open
during daylight
hours, the gravel
trail is close to shops
and restaurants and
includes interpretive
markers and signs
relaying the history
of the area. Nearby
attractions include
the Averasboro
Battlefield Museum,
the Cape Fear River,
the Centennial Trail
in downtown Erwin,
the Erwin History
Room, the General
Lee Airborne
Museum and
parks.
“It is one
of the most
treasured trails,”
says Banks. “It’s
one of the few
that we actually
physically built,
and in this case,
the county
bought it from
us.”
As a member
of the North
Carolina Land
Trusts, NCRT can
hold rail corridors
temporarily until
a county or other
organization can take over the long-term management of the
trail.
“It was a good model. It was the only one we have been
able to do that way,” Banks says. “It was donated to us by the
Aberdeen and Rockfish Railroad, and we created the trail with
help from a grant, and then we sold it to the county. It is one
of our biggest successes and favorites because the community
is so involved. The Rail Trail board meets every other month,
and they have designated funds for maintenance to make it
safer and better. They hold events on the trail. It is real lively
and always has people on it. We hate to create a trail and have
nobody use it! A local church holds prayer walks, and the Boy
Scouts have built benches and birdhouses. The Dunn-Erwin trail
is an integral part of the community.”
Sharon Stevens, TMP, Community Marketing Director for
the Dunn Area Tourism Authority, reiterates the connection of
community to the trail.
“The rail trail officially opened in January of 2003 and is
exploring the dunn-erwin rail trail ABANDONED tRACKS SERVE A hEALthFuL PuRPOSE
By Karen Gilchrist
“It is one of the most treasured trails.”
January 2015 www.SandhillsNaturally.com 21
governed by groups of volunteers. Members of the board of
directors come from across the county, mainly from Dunn and
Erwin because that’s where the trail runs, says Stevens. “County
employees serve on the board, and the board is responsible
for upkeep with contributions from both towns as well as the
county. Erwin Parks and Recreation is involved in its upkeep.
“We have several annual events. We just held our first
12-hour endurance run, The Nutcracker, on December 13. Our
fifth annual 5k run for CareNet Counseling will take place on
Sunday, April 26.
“And we just received the grant and are in the final
stages of completion of the Cape Fear River Park Connector
Trail linking the Dunn-Erwin Rail Trail with the Cape Fear River
Trail, which will add another 1.5 miles to the trail and connect
downtown Erwin with the river. We received a matching grant
because the property is in the town of Erwin.”
The trail extension will open in April of 2015, and Banks
notes that a ribbon-cutting ceremony and celebration will mark
the event.
“We are trying to cover the state in trails,” says Banks.
“We want people to get there and use it!”
The Dunn-Erwin Rail Trail is also part of the East Coast
Greenway (ECG) project, a 2900-mile “urban (meets rural)
Appalachian Trail” development from Maine to Florida
connecting cities and linking
rural areas rich in cultural,
historical and natural beauty
resources. The project is
spearheaded by the East Coast
Greenway Alliance (ECGA), a
nonprofit entity headquartered
in Durham with field staff in
Rhode Island, Pennsylvania
and Florida. The ECGA acts in
an advocacy capacity, raising
awareness and providing
mapping for the greenway.
“The ECGA makes it
possible for folks who want
to travel the route down and
to get more trail development
and trail on the ground,” says
Niles Barnes, South Atlantic
Coordinator. “The Dunn-
Erwin Rail Trail is a critical
and important trail. The 5.3 miles is part of the ECG’s spine
route. The extension also joins a blueway (paddle trail) with the
greenway (shared use path). We are wanting North Carolina to
sort of become the great trail state and have every community
have access to trails not only for recreation, but also for
transportation, going to school and running errands. The North
Carolina route is about 370 miles, and we are 23% complete
on trail.”
And there are more good things to come. In the meantime,
Stevens encourages everyone “to get out and enjoy it! It’s a
free family experience. You do not have to spend money to
go out and enjoy the outdoors. It’s a place where families and
individuals can walk, run or ride bikes.”
For more information, call 910.892.3282 or visit http://
dunntourism.org/Recreation/TrailsParks, www.ncrailtrails.org,
www.traillink.com/trail/dunn-erwin-rail-trail.aspx, www.harnett.
org/parkrec/cape-fear-river-trail-park.asp or www.greenway.org/
explore-by-state/nc. For events, visit http://dunntourism.org/
AboutUs/EventsCalendar/tabid/69/Default.aspx.
Karen Gilchrist is a writer, yoga instructor and longtime
resident of Southern Pines. You can reach her at karen@
sandhillsnaturally.com. A complete list of sources for this article
can be found on our website, www.sandhillsnaturally.com.
22 www.SandhillsNaturally.com January 2015
par·ty noun \ˈpär-tē\: a social event
in which entertainment, food, and drinks
are provided*
sus·tain·able adjective \sə-ˈstā-nə-bəl\: involving methods that do not
completely use up or destroy natural
resources*
indigo Earth Events, llc noun:
creative and unique “green” event
styling by Patricia Ranck, “Just an old
hippie with a dream…to make people
happy & help save the earth…one party
at a time!"
Patricia Ranck has always felt very
strongly about conservation, an organic
lifestyle and all things sustainable.
“I have done that as long as I can
remember,” she says. “I started with the
health food and vegetarian lifestyle when
I was like 16. I was the only teenager in
the health food store.”
And, she has always been involved
with art. “I was an art major, and I have
this side of me that does appreciate art
for what it is. But I always think it should
be useful, that it can bring something
to someone’s life just sitting there, but it
can even be more useful than that.”
Ranck has
successfully,
though by accident, found a way to
combine two of her passions in life
to create Indigo Earth Events, LLC,
an event-styling company that offers
custom and handmade as well as
rental décor for wedding, social and
corporate events.
“It happened by accident in New
York,” Ranck says. “It started with my
kids’ parties. I’d have a theme, and I’d
have a piñata, build a playhouse, and
then people started coming to me
and saying, do you think you could do
that for my kid’s party
or somebody’s 40th
birthday party? Can
you help me with this
or that?”
Ranck grew
up on Long Island
“around potato fields,
chickens — not a
city girl. I learned
to ‘make do with
what you have.’ I
was collecting linens,
teacups, candlesticks.
I lent them out. I
was just trying to
save and reuse, and
it evolved into the
business.” She arrived
in the Sandhills 20
years ago from the
cold and slush of
New York and saw
pansies blooming in
the middle of winter.
“One of my kids said,
‘Mom, it looks like the
land of Oz!'”
Among the
custom items Ranck
creates are cake toppers, chalkboard art, signs, banners,
buntings, ceremony backdrops, table linens, chair covers,
florals — whatever clients can dream up.
“I like to take others’ ideas and build them physically,
bring it to fruition,” says Ranck. “I want to do décor, setup for
people, design it if they want, arrange, help do-it-yourselfers,
and I like to do everything as sustainably as possible.
“I really like to do cake toppers, the sculpting part of that,
custom ones for weddings, for people’s birthdays. I can make
it look like people, like the one that I did of a guy for his 70th
birthday. I find that when I do things like that, people save
them. Three years later, he still has it. I get a kick out of that.
That gave him his moment.”
partying with patricia ranckINDIGO EARth EVENtS, LLC, OFFERS SuStAINABLE EVENt PLANNINGby Karen Gilchrist
EXploRE
Patricia Ranck, Owner of Indigo Earth Events, describes herself as "just an old hippie with a dream."
Everything in the tablescape picture was either repurposed, reused (previously owned) or recycled in some way. New objects are sustainable, such as fair trade, soy candles and organic fruit.
January 2015 www.SandhillsNaturally.com 23
In addition to custom creations,
Ranck makes available for rental
her extensive collection of vintage
tabletop décor, teapots, teacups,
candlesticks, cake pedestals, cupcake
stands, table linens, fabric and barn
wood, as well as occasional tables
and a variety of display items.
“People buy all these new
things and toss them after,” Ranck
says. “What a waste. What a way
to fill a landfill. At this point in the world’s life, I think we really
need to take better care of it. So that’s why I got into the
organic. A lot of this is taken from what I love — art, creating
sustainably and trying to do as it individually as possible. I rent
out stuff, and it won’t end up in the garbage. I even provide
recycling receptacles.”
While sustainability is in the forefront of Ranck’s business
operations — Indigo as blue, represents sky and sea and Earth
itself — she notes it is about the experience. “That’s the biggest
thing I like about this — helping someone have an experience.
That’s important. They remember going to have the best time
ever — and wow, you have to create a feeling with it, and
that’s what makes it in an event.”
As an example, she
recounts the time when a lady
came to her having bought
a wedding cake for a couple,
some friends for whom she was
performing the service. It was
winter, and she needed a special
cake topper.
“I told her, ‘Tell me about
the people.’ They loved Animal,
the drummer from the Muppets.
They carried a little Animal doll with them and took pictures of
Animal in different locations. So I made an Animal groom and
his groupie Janice as the bride. It was so personal. It was five
years ago, and they still have it. Since then, I have done their
baby’s shower, first birthday. It was so special and made their
moment.”
Ranck’s favorite media are fondant, paper mache, fabric
and sugar paste. “I like to create the atmosphere, inviting
everyone into it, and transport them to a different world. I did
a Wizard of Oz theme and made a piñata witch looking over
a crystal ball with a picnic in a poppy field and a yellow brick
road.
“I enjoy repurposing decorations from parties for kids
rooms. I use old draperies, Goodwill yard sales, old clothing.
They have a happy memory, and it helps the budget to reuse
things again.”
The mission statement of Indigo Earth Events is “To
celebrate individuality through uniquely styled design,
while retaining focus on our commitment to a healthy
world.”
“We can live our lives as conscientiously as possible
and still make life an awesome party!” says Ranck. “I do
something that I love that makes people happy.”
Indigo Earth Events will be at the Sandhills Wedding
Expo, sharing space with Gracefully Rustic, on Sunday,
January 25, from 1-4 p.m. at Pine Needles Lodge & Golf
Resort in Southern Pines.
For more information or
to contact Ranck, visit
www.facebook.com/
indigoearthevents.Karen Gilchrist is a
writer, yoga instructor and longtime resident of Southern Pines. You can reach her at [email protected]. *www.merriam-webster.com/dictionary
ExPLORE:
Indigo Earth Events, LLCServing Moore Co. and surrounding areas. By appointment, 910.638-8322,[email protected]. www.facebook.com/indigoearthevents
Custom cake toppers are a specialty at Indigo Earth Events.
24 www.SandhillsNaturally.com January 2015
resource guideANIMAL hEALth & WELLNESSSpay 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 www.companionanimalclinic.org
ARtWORK/GLASSWORKLionheart Glassworks is your source for locally handblown and sculpted glass. Fayetteville's master glass artist Shannon Davis makes each piece of art by hand with love. Find us at the Fayetteville City Market and on Etsy and Facebook.www.etsy.com/shop/lionheartglassworks or email [email protected]
ChILDREN & EDuCAtIONThe Griffin Academy: A Montessori Learning Experience, 488-B Commerce Dr., Sanford. 919.499.1032, www.thegriffinacademy.org
ChIROPRACtIC CAREChiropractic Wellness CenterDr. David Fonke1570 HWY 87, Cameron. 910.436.3336,cameronchiropracticwellnessclinic.com
COFFEERude Awakening coffee house, 227 Hay St., Fayetteville. 910.223.7833, www.rudeawakening.net
COLON hyDROthERAPyPure Phoenix Cleanse & Wellness Center, offering Colon Hydrotherapy and Ionic Foot Detox. 305 Owen Dr., Fayetteville.910.849.8891, [email protected]
ELECtRICItyCentral Electric Membership Corporation, Your Friends, Your Neighbors, Your Cooperative.128 Wilson Rd., Sanford. 919.774.4900, www.cemcpower.com
ESSENtIAL OILSJoy Crowe, Wellness Advocate for dōTERRA Essential Oils. IPC# 1318413. 910.551.2883, www.mydoterra.com/sandhillsnc
Kelli Edwards, Wellness Advocate for dōTERRA Essential Oils. IPC#446470. 910.644.2307, www.mydoterra.com/detoxdiva
ENVIRONMENtALLy FRIENDLy hOuSEhOLD GOODSGreen Goods - Recycled, Repurposed and Organic Goods220 NW Broad St., Southern Pines. 910.692.5211, www.greengoodsshop.com
FINANCIAL SERVICESLisa Whalen, CLTC, Thrivent Financial Associate. Connecting faith and finances for good. Named one of the "World's Most Ethical Companies" by Ethisphere Institute. 919.708.5031, [email protected]
EVENt PLANNINGIndigo Earth Events, LLC - Party Sustainably! Offering "green" event styling, custom decor, rentals for weddings/social/corporate events. By appointment, 910.638-8322, [email protected]. www.facebook.com/indigoearthevents
EyE hEALthCape 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 Drive, Fayetteville. 910.484.2284 or 800.829.2284, www.capefeareye.com
hEALth & FItNESSFirst Health Fitness, 170 Memorial Dr., Pinehurst. 910.715.1800, www.firsthealth.org/fitness
Corinne Henderson, Independent Representative for Advocare, offeringenergy, weight-loss, nutrition and sports performance products. 508.954.6415, www.advocare.com/140154604
Living Balance Studios, Offering Yoga, Pilates, PiYo, Yoga Therapy and Thai Yoga Massage. 201 S. McPherson Church Rd., Ste. 225, Fayetteville. 434.409.6415, www.livingbalancestudiosnc.com, [email protected], www.facebook.com/livingbalancestudiosnc
hEALth & WELLNESSGuiding 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,[email protected]
Lotus Holistic Health, Alicia Agard, Ph.D, DN, CCN. Digestive disorders, fibromyalgia, female conditionstotal body detox, nutrition, difficult-to- resolve conditions. 2504 Raeford Rd., Fayetteville. 919.426.7787,www.lotusholistichealth.org
MASSAGE thERAPIStSMichael Edwards, Intuitive Energetic Healer at Deeproots Bodywork, 5004 Spruce Dr., Fayetteville. 910.644.5181
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. 100B Wicker St., Sanford. 910.964.3194, www.facebook.com/ReNewYouWellnessSpaSalon
Sandhills Therapeutic Effects, Amie O'Connor, LMBT. 237 W. Pennsylvania Ave., Southern Pines.
EXploRE
January 2015 www.SandhillsNaturally.com 25
919.478.5647, www.facebook.com/sandhillstherapeuticeffects, [email protected].
NAtuRAL FOODSNature'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, www.naturesowninc.com
The Butcher and The BakerServing the Sandhills area with natural, local and artisan products, including grass-fed meats, artisan baked goods and local eggs and dairy. Most products in the store come from within 100 miles. 213 Franklin St., Fayetteville. 910.483.0560, www.thebutcherandthebakergrocery.com
NAtuRAL PARENtINGSugar 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. 222 W. Pennsylvania Ave., Southern Pines. 910.585.4084, www.pranayogadoula.com
NAtuRAL SKINCAREThe Fresh Factory. Handmade, all natural, probiotic deodorant that is impressively effective at naturally keeping you smelling fresh and reducing perspiration. Local Fayetteville pickup available. 910.920.7867, [email protected], www.etsy.com/shop/thefreshfactorydeo
PRODuCE DELIVERySandhills Farm to Table. Eat fresh, locally
grown produce. Now taking subscriptions for spring co-op boxes. 910.722.1623, [email protected], www.sandhillsfarm2table.com
REStAuRANtSSherefe, serving healthy cuisine with a Mediterranean flair, focusing on authentic, fresh, local and sustainable food. 114 Gillespie Street, Fayetteville. 910.630.3040, www.sherefe.net .SPIRItuALItyCenter 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
SuStAINABLE LIVINGSustainable 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 Drive, 2nd Floor, Suite 332-334, Fayetteville, NC 28303. 910.484.9098, [email protected], www.sustainablesandhills.org
VItAMINS & SuPPLEMENtSWhole-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
yOGA StuDIOSEmbrace Yoga Studio, 145 Franklin St., Fayetteville. 910.705.8020, www.embraceyogastudio.com
Southern Pines Yoga Company, 169 Beverly Lane, Southern Pines.910.246-0054, 639.1089, [email protected]
WRItING & EDItING SERVICESPlays with Words: Writing, editing and proofreading. Over 25 years' experience.Karen Gilchrist, 910.638.6397,[email protected]
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 [email protected].
resource guide continued
Come Grow With Us.
Thank you for reading our publication!
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.
26 www.SandhillsNaturally.com January 2015
calendar of events • january 1 thuRSDAy
Happy New Year! Welcome 2015!
2 FRIDAyNew Years Crafts at the Southern
Pines Library, throughout the day. www.southernpines.net/412/Kids-Special-Events
7 WEDNESDAyPublic Meeting: Interbasin Water
Transfer, Cape Fear & Jordan LakeWednesday, 6:30 - 7:30 p.m.Town of Apex Public Works, 105-B Upchurch St. Apex, NC 27502.This is a follow-up to the Community Leader Meeting held at the Fayetteville Public Works Commission on Nov. 24 regarding Interbasin Transfer. NCDENR will hold a public hearing in Apex on January 7, 2015. This is the only public hearing planned. No public hearing is scheduled in Fayetteville or any downstream communities. As a community dependent on the Cape Fear River for our water and impacted by inter basin transfers, it is important to have our concerns heard. You can help by requesting a public hearing be held in the Cumberland County; attending the Jan. 7 meeting in Apex or by submitting comments by Feb. 5, 2015, to [email protected].
9FRIDAyNational Law Enforcement
Appreciation Day
Bring the wee ones to Weymouth Woods for “Hiding in Hibernation” at 10 a.m. Weymouth Woods-Sandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines, NC. 910.692.2167
11 SuNDAyThe Southern Pines Library’s
ongoing lecture series "Explorations: A Forum for Adults" will be held on Sun.,
Jan. 11 at 3:00 p.m. and will feature Learning to Spin. Spinner and knitter Holly Wunsch will teach the basics of spinning on a drop spindle. Supplies will be provided by Friends of Southern Pines Library.
12 MONDAyCeliac Disease Support Group
6 - 7 p.m., Enrichment Center, Third St., Sanford.
18 SuNDAy“Winters in Weymouth”nature
study program, 3 p.m. Hot Cider will be served. Weymouth Woods-Sandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines. 910.692.2167
19 MONDAyMartin Luther King Jr. Holiday
MLK Holiday Celebration Parade, 11 a.m., downtown Dunn.
22 thuRSDAySoups that Soothe, 5:30 -
7:00 p.m. Start with healing broth and anything is possible. Demonstration and sampling of Chicken Bone Broth, Thai Coconut Soup and Creamy Roasted Beet Soup. All recipes are free of gluten, dairy, soy, corn, refined grain, and sugar. Cost: $20 members/$25 nonmembers. Register by Jan. 20 to reserve your spot. Payment due upon registration. Guest presenter: professional chef and food writer Sueson Vess of specialeats.com. Center for Health & Fitness-Pinehurst, 170 Memorial Drive, Pinehurst.
23 FRIDAy4th 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
Words and Pictures: Illustrated Works by Kadir Nelson, opens to the public with a book signing and meet-and-greet with the artist on Jan. 23 from 7 to 9 p.m. at the Arts Center in downtown Fayetteville. The exhibit will remain on display through Feb. 28.
24 SAtuRDAyThe Great Groundhog Get
Together, 10 a.m. to 4 p.m., at Raven Rock State Park. Learn about groundhogs with games and fun activities. 910.893.4888
25 SuNDAySandhills Wedding Expo, 1 - 4
p.m. at Pine Needles Lodge & Golf Resort in Southern Pines.
26 MONDAy Sustainable Sandhills
membership appreciation event and film screening, Sweet Palette,101 Person St, Fayetteville. 6 - 8:30 p.m. Sustainable Sandhills will present the short film; "Pimento Cheese Please!" Current and potential members are encouraged to attend this free event.
27 tuESDAyThe Weymouth Center is
partnering with the Southern Pines Sister Citites to present "A Spirited Evening of Music." Enjoy an evening at Weymouth with musicians from Northern Ireland as they join our Weymouth acoustic group in the Great Room. 7 - 9 p.m. Guests are welcome to bring their own beverage. Weymouth Center, 555 E Connecticut Ave., Southern Pines.
January 2015 www.SandhillsNaturally.com 27
calendar of events • january
C H W R N K T V N B U E T T R R S B E N O Y L R U Q N N X W D K G S C R I O A K R E N O Q T N K O T O T T P S I R N M N K G J L Z H D W N C R G J M O D H X U M O H Q I E Q Y O H I W J B T Q N R F S P T U Z X T M Y L I Y C F I W L X N S Y I O N F O Q E L L K H U E I Y R H V T N P I Y T R A P A R G T I E O H E V M O C K F F S A U C L A N Y T I V I T I S O P N S C C L V O M N E W Y E A R O K E G I T N H S X B X F V M L Q P H X Q H R D I R Y L H N J
BROTHEFFICIENTENERGYHEALTH
INTENTIONNEW YEARNUTRITIONPARTY
POSITIVITYRESILIENCERESOLUTIONSALT
"It'S A NEW yEAR" WORD FINDbrain gamesResearch has found that keeping the brain active seems to increase its vitality and may build its reserves of brain cells and connections.
• ONGOING EVENtS & ExhIBItS •
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 Wednesday night, Wisdom Wednesdays, 7 p.m., Center for Spiritual Living, 1404 Raeford Rd., Fayetteville. 910.644.6608
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.
Every saturday, Noon - 4 p.m., Free Wine Tasting, Elliott's Provision Company, 905 Linden Rd., Pinehurst. 910.255.0665.
Every sunday at 1 p.m., Free Piedmont Biofuels Tours, Lorax Lane, Pittsboro. Tours are of the biodiesel plant and begin promptly. Rain or shine.
• FARMERS MARKEtS •
Fayetteville City MarketWednesdays 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 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. Sanford Farmer's MarketEvery Saturday, 9 a.m. - Noon, Depot
Park, Sanford. All products locally grown or hand crafted! 919.343.8440
Southern Pines Farmers Market, The Armory Sports Complex, Thursdays, 9 a.m. - 1 p.m., year round. 604 W. Morganton Rd., Southern Pines.
Calendar information runs on a space
available basis with free events given
priority. Send information for the
calendar to [email protected].
Items are accepted for the calendar on a space-available basis. Please send the information on your free event to [email protected] for consideration.
This author wrote The Notebook:
Answers: 1) Romance, 2) Novels, 3) Screenplays, 4) The Watchers, 5) Safe Haven, Nicholas Sparks
Each of the following cryptograms is a clue to the identity of a distinguished author. Using the hints E=A and Q=N, decipher the clues to name the author.
J C B E Q F U
Q C M U N W
W F J U U Q D N E H W
S R U X E S F R U J W
W E P U R E M U Q
3
2
4
5
1
28 www.SandhillsNaturally.com January 2015
UNPROCESSEDShorten the journey from
farm to you! Eating whole, real foods provides your body
with energy while reducing energy-intensive
production methods.
ORGANICFoods grown organically skip thepesticides, synthetic fertilizers,growth hormones and are not
genetically modified!2 Organic notonly reduces greenhouse gas but it
also builds carbon-storing soils.3
SEASONALFruits 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.
FRESHIt takes 10 calories of fossil-fuel1
energy to produce a single calorie of modern supermarket food! Switchto fresh snacks and ingredients for alighter “foodprint”—your tastebuds
and your planet will thank you.
PASTURED ANIMALSAnimal confinement operations (beef,
poultry, pork & dairy) contribute toair and water contamination8 as wellas to CH4, N2O, and CO2 emissions.9
Reduce your intake, and select organic, grass-fed products.
LOCALThe average conventional food
product travels 1,500 miles.5 Supportyour local food system with a CSA,trip to the farmer’s market, or look
for signs at your local grocer. Coolestof all? Try growing your own.
MINIMIZE PACKAGING
Packaged foods may seem cheap,but in fact processing and packaging
account for 26 cents of every fooddollar.6 Opt out of oil-based plastics with fresh snacks.
LOW WASTEFeed people not landfills by cookingwhat you need, loving your leftovers,
and composting what’s left. Foodmakes up 21% of waste going intomunicipal landfills creating planet-
warming Methane gas (CH4).7
COOL FOODS: COOL FACTS
www.coolfoodscampaign.org
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