sandhills naturally - august 2014
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 • AU G U S T 2 0 1 4
FREE
ARE YOU WHAT
YOU EAT?
Exploring Raven Rock • The Force Behind Nature's Own
2 www.SandhillsNaturally.com August 2014
august 2014
nutrition Cover Story: Are You What You Eat? ........4
Kids Eat Right Month ................................7
5 Supplements to Put on Your List ............8
Feed Your Wild Side ................................10
living Gadgets & the Great Outdoors ...............11
The Grass Is Greener ...............................12
d.i.y Make Your Own After-Sun Cream...........13
wellness Natural Tips to Keep Gardners Healthy....14
What Is an Essential Oil? .........................15
Can Chiropractic Help You? ....................16
A Teen's Perspective on Air Quality .........16
explore Exploring Raven Rock State Park .............17
Spotlight on Nature's Own .....................18
Resource Guide ......................................20
Calendar of Events..................................22
Brain Games ...........................................23
Cover Story:Are You What You Eat? Diets Explained, page 4
“They are the future... Teaching them how cool and special these places are is important.” Park Ranger Michael Walker, on introducing kids to state parks, page 17
“My attitude about this store is that it’s always been my passion... It's just my life.”
Karen Pilson, on Nature's Own, pg. 18
TABLE OF CONTENTS
photo here
Watch our Facebook posts for a chance to win a bundle of
classes at Tree of Life
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Inside Nature's Own, page 18
August 2014 www.SandhillsNaturally.com 3
Your Guide to Healthy Living in the Sandhills
Editor & PublisherJoy Godwin Crowe
Associate EditorKaren Gilchrist
Contributing WritersCrystal Cox
Dr. David Fonke
Marketing & AdvertisingJoy G. Crowe
F. Michael [email protected]
Logo DesignPetra Bobbitt, Wild Hair Graphic Design
Published by Main Street Media213 Skyland Plaza, Ste 1370-163
Spring Lake, NC 28390
For more information or to become an advertiser, please call
(910) 551-2883www.SandhillsNaturally.com
www.facebook.com/sandhillsnaturallync
Copyright ©2014 by Main Street Media and Sandhills Naturally. All rights reserved. No part of this issue may be reproduced in whole or in part in any form without permission of the publisher or copyright holder. Neither participating advertisers nor the publishers will be responsible or liable for misinformation, misprints or typographical errors. The publishers reserve the right to edit any submitted material. Main Street Media is not responsible for unsolicited manuscripts, artwork or other material. Information in this publication is not meant to diagnose, treat or prescribe for medical conditions. The opinions expressed by contributing writers are their own and do not necessarily reflect those of the editors and publisher.
FROM THE PUBLISHER
a letter of introductionWelcome to the fi rst issue of Sandhills Naturally, your
guide to healthy living in the Sandhills! I am so excited to
fi nally bring this publication to my home town and the
Sandhills area of North Carolina.
Over the years, as I have delved deeper into the
exploration of natural health and wellness, I often
wished for a local resource to point my family in the right
direction. With technology at our fi ngertips, information
is everywhere, but can also be overwhelming. As a
mother of a toddler and a teenager, I want to make the
best decisions for my family when it comes to nutrition
and health, and it's certainly not always (ever?) easy.
Is the source credible? Is it the right information? Is
it local to you? Does it point you in the direction of a
respected practitioner? With almost 20 years in the
publishing industry, I decided it was time to provide that
local resource to Cumberland, Harnett, Lee and Moore
counties, and Sandhills Naturally was born.
Our mission is to be a resource for healthy living — to help educate on matters
of health, fi tness, wellness and living from a more natural and sustainable perspective.
We want to help you explore your options — from eating local, organic produce to
fi nding a great new place to hike and enjoy nature with your family. We want to help
make your life better, naturally. Along the way, we'll introduce you to businesses in
our area, places to explore, things to do and people to meet. This is a collaborative
effort, and we invite you to send us your ideas on what you would like to read about
in Sandhills Naturally.
The cover story this month is about something with which many of us have a love/
hate relationship — food and diets. From paleo to processed, vegetarian to omnivore,
and everything in between, we sometimes let our diets defi ne us. But should they?
Are we truly what we eat? With this feature, we are presenting information for you
to digest. We are each at a different and unique place on our journey to wellness, so
what may be right for one may not be right for you. After all, one size does not fi t all!
I hope you enjoy this fi rst issue. Please let me know what you think and send me
your ideas for future stories. Sandhills Naturally is here for the purpose of helping you
on your path to healthy living. Be sure to like us on Facebook (sandhillsnaturallync)
and check out our digital edition online. Please thank our advertisers for making this
publication possible. If you would like to help support Sandhills Naturally by being a
sponsor or a distribution location, please let me know.
Thanks for reading! Joy Godwin Crowe, Publisher
Plea
se recycle this mag
azine. Share it with a fr
ien
d!
Proud member of
4 www.SandhillsNaturally.com August 2014
NUTRITION
When one hears or sees the word diet, the context in today’s times often relates to weight loss. All too frequently, it may seem, a new plan appears, promoted by testimonials from doctors, celebrities and satisfi ed followers alike and “guaranteed to help you lose weight, and keep it off!” And indeed, a veritable smorgasbord of diets, from plant- and meat-based plans to highly restrictive and body-specifi c regimens, exists to address not only weight loss, but also weight gain, health conditions and just plain healthy living for longevity.
According to Oxford Dictionaries, the fi rst known use of the word diet occurred in the 13th century. The Middle English word derives from the Old French diete (noun) and dieter (verb), via Latin from the Greek diaita, “a way of life.” Medical News Network describes a diet “…as a set course of eating and drinking in which the kind and amount of food one should eat is planned out in order to achieve weight loss or follow a certain lifestyle.” By choosing to adhere faithfully to a specifi c diet, one truly does select a way of life, and each diet choice may offer particular advantages and/or potential shortcomings regarding nutrition, food choice options and ease of preparation and commitment.
But which to choose? Vegetarian or vegan? Primal or paleo? Blood type or low-carb? Gluten-free or raw? Is there a one-size-fi ts-all diet? Of course not, based on a number of factors, including an individual’s personal health and preferences and cultural infl uences. But while hundreds or even thousands of diets exist, most fall within a few main categories. Following is a by-no-means-complete list of some of the more popular diets people follow today, for weight loss and/or lifestyle.
PLANT-BASED DIETS
In their article “Nutritional Update for Physicians: Plant-Based Diets,” authors Phillip J. Tuso, MD; Mohamed H. Ismail, MD; Benjamin P. Ha, MD and Carole Bartolotto, MA, RD, provide a comprehensive defi nition of a plant-based diet, which seeks “to maximize consumption of nutrient-dense plant foods
while minimizing processed foods, oils and animal foods (including dairy products and eggs).” Such a diet is generally low in fat and encourages eating plenty of cooked or raw
vegetables, as well as beans, fruits, lentils, peas, seeds, soybeans and smaller mounts of nuts. Included in this defi nition are the following diets:
• Vegan or total vegetarian, which excludes all meat (beef, pork, lamb, poultry and seafood), eggs and
dairy products
• Raw food vegan, which excludes all meat, eggs and dairy products as well as all foods cooked at temperatures over 118°F
• Lacto-vegetarian, which excludes all meat and eggs but allows dairy products
• Ovo-vegetarian, which excludes all meat and dairy products but includes eggs
• Lacto-ovo vegetarian, which excludes all meat but includes eggs and dairy products
• Whole-foods, plant-based, low-fat, which encourages plant foods in their whole form, especially fruits, legumes, nuts (in smaller amounts), seeds and vegetables, but limits animal products and total fat
• Mediterranean, which is similar to a whole-foods, plant-based diet but allows
consumption of small amounts of chicken, dairy, eggs and red meat once or twice monthly. Fat is not restricted, and fi sh and olive oil use are encouraged.
Other popular plant-based diets, which are variations of vegan and vegetarian approaches, include
• Pesco-tarian – excludes all meat but seafood
• Flexitarian – follows a vegetarian diet most of the time but allows meat on occasion
• Ornish – categorizes fi ve food groups from most to least healthful and includes exercise, stress management and emotional support options as part of the lifestyle
• Traditional Asian – emphasizes rice, vegetables, fresh fruit and fi sh and very little red meat
• Anti-infl ammatory – based on the Mediterranean diet and on a daily intake of 2,000 to 3,000 calories, with 40 to 50 percent of calories from carbs, 30 percent from fat and 20 to 30 percent from protein
are you what you eat?DIETS EXPLAINED By Karen Gilchrist
August 2014 www.SandhillsNaturally.com 5
• Engine2 – eliminates all vegetable oils from a vegan diet
• Eco-Atkins – recommends 31 percent of daily calories from plant proteins, 43 percent from plant fats and 26 percent from carbs, incorporating fi sh, lean white meat and occasional dairy products if desired
• Macrobiotic – emphasizes natural, organically and locally grown, whole foods and eschews anything artifi cial, processed or with chemical additives
LOW-CARBOHYDRATE DIETS
Growing in popularity in recent years, low-carbohydrate (or reduced-carbohydrate or low-glycemic) diets restrict consumption of foods high in carbohydrates. Laura Dolson, a health and food writer who has been investigating the emerging science related to low- carb eating for 10 years, notes that such diets can be defi ned by how much carbohydrate is in a diet, what percentage of calories derive from carbohydrate or how low “low” is. Since the U.S. Dietary Guidelines and similar sources for the general public recommend that carbohydrates make up 50-65% of the calories in a diet, anything less can be considered “low-carb,” and studies of low-carb diets show ranges from 45% to 5%. As with many plant-based diets, some low-carb plans, which reduce or eliminate sugars and refi ned grains, follow strict regimens while others allow fl exibility, from simply reducing carbohydrate intake to fi nding an individual’s tolerance level for carbohydrates.
• Atkins Diet, a four-phase approach that counts carbohydrate intake regardless of source, greatly restricting consumption in the fi rst phase and seeking the optimal tolerance by gradually adding nutrient-dense carbs and avoiding refi ned grains and sugars
• South Beach Diet, a fl exible three-phase plan based on principles of the Mediterranean diet that restricts saturated fats and most types of carbohydrates at fi rst, progressively adding carbohydrates and a little more saturated fat in the third phase
• Zone Diet, an approach based on three meals and two snacks per day, with every meal composed of 30% protein, 30% fat and 40% carbs, which are mostly fruits and veggies, avoiding those high in sugar
• Sugar Busters, a non-restrictive lifestyle diet that avoids refi ned sugars and processed grain products and promotes consumption of high-fi ber vegetables, whole grains, fruits and lean and trimmed meats
SPECIALIZED DIETS
For some people, such as those who suffer from severe allergies or sensitivities to or diseases exacerbated by particular foods or components of food, like gluten, diets specifi c to health conditions or body types become necessary lifestyles, yet others may reap benefi ts from following them as well.
• Gluten-free Diet – Gluten is a common name for proteins in specifi c grains. The two main protein groups in gluten, gliadins and glutenins, break down during digestion. But when people with celiac disease or gluten sensitivity eat gluten, their
body’s immune response attacks the small intestine, leading to damage on the villi, small fi ngerlike
projections lining the small intestine. Damaged villi prevent proper absorption of nutrients, potentially leading to delayed growth, nutrient defi ciencies, anemia or osteoporosis or even resulting in diabetes, other autoimmune diseases
and intestinal cancers (celiac.org, glutenfree.com). Those who cannot tolerate gluten must avoid wheat, rye, barley, triticale, durum, einkorn,
Kamut® khorasan wheat, semolina, spelt/spelta, faro and emmer, as well as other common products likely
to contain them, such as beer, bread, cakes and pies, candies, cereals, cookies and crackers,
croutons, French fries, gravies, imitation meat or seafood, matzo, pastas, processed luncheon meats, salad dressings, sauces (including soy sauce), seasoned rice mixes, seasoned snack foods (potato and tortilla chips), self-basting poultry, soups and soup bases, vegetables in sauce, cosmetics, vitamins and some pharmaceutical medications (glutenfree.com).
• Blood Type Diet – Based on the premise that the foods an individual eats react chemically with one’s blood type, and that certain blood types are more susceptible to specifi c kinds of health issues, a diet and exercise plan based on that blood type will facilitate more effi cient digestion for greater weight loss, higher energy levels and better disease prevention. This fairly restrictive diet suggests a high-protein diet heavy on lean meat, poultry, fi sh and vegetables and light on grains, beans and dairy for Type O blood; a meat-free diet based on fruits, vegetables, beans and legumes, and whole grains for Type A blood; a diet avoiding chicken, corn, wheat, buckwheat, lentils, tomatoes, peanuts and sesame seeds and focused on green vegetables, eggs, certain meats and low-fat dairy for Type B blood and a diet including tofu, seafood, dairy and green vegetables and excluding caffeine, alcohol and smoked or cured meats for Type AB blood.
• Ketogenic Diet – A ketogenic diet is a very low-carbohydrate diet that sends the body into ketosis so it burns
6 www.SandhillsNaturally.com August 2014
fats, broken down in the liver into fatty acids and ketones, rather than carbohydrates
for use as energy. The general
recommended diet makeup is 60% fat (monounsaturated
and saturated fats like coconut oil, butter, olive oil, avocados, cheese), 35% protein and 5% carbohydrates. Already well-established as a treatment for epilepsy, the ketogenic diet may help other conditions as listed in a June 2013 paper by A. Paoli et al in the European Journal of Clinical Nutrition, including weight reduction; type 2 diabetes; cardiovascular risk factors; neurological diseases other than epilepsy such as Parkinson's disease, Alzheimer's disease, narcolepsy, brain trauma and amyotrophic lateral sclerosis; polycystic ovarian syndrome; acne and some types of cancer.
PALEOLITHIC OR “CAVEMAN” DIETS
When one thinks of the “caveman” diet, images of loin-cloth-draped carnivorous groups of people hunkering down to consume the meat of a successful hunt may arise. Surely no one eats such a diet in modern times! Yet one can look to the experiences of Dr. Vilhjalmur Stefansson, a Canadian ethnologist who spent more than a decade with the Inuit in the early 1900s and who, for nine years, lived almost exclusively on fi sh and meat with no ill effect on his health, a diet he repeated as part of a study by Walter S. McClellan and Eugene F. Du Bois and detailed in their paper “Clinical Calorimetry: XLV. Prolonged Meat Diets with a Study of Kidney Function and Ketosis,” published in the Journal of Biological Chemistry in 1930.
Paleolithic diets are based on the premise that one eat as man ate prior to the cultivation of crops, a diet which would have included meat, berries, nuts, seeds, any regional
vegetables and leafy greens found while hunting and foraging. Today’s low-carb, grain-free paleo or primal lifestyle diets, ever-growing in popularity, include more than meat alone and incorporate physical exercise as an important component. Robb Wolf, author of The Paleo Solution: The Original Human Diet, lists fruits, vegetables, lean meats (preferably grass-fed or pastured), seafood (wild), nuts and seeds and healthy fats as okay to eat. Foods to avoid are dairy, grains, processed foods and sugars, legumes (beans, peas and peanuts), starches and alcohol. The Primal Blueprint by Mark Sisson follows a similar diet plan, while allowing occasional consumption of dairy, alcohol, dark chocolate, supplements, herbs & spices, beans, legumes, potatoes and rice according to the 80/20 rule: if you stick to the primal diet 80% of the time, it’s okay to eat those occasional foods when “…circumstances don’t allow 100% Primal” (think traveling or a celebration).
So, does an optimal diet exist? Yes, the one that works for each individual within the contexts of health, culture and lifestyle choices. One may choose to become a vegan for personal, ethical or religious reasons, but a vegetarian diet high in refi ned sugar or “bad” oils is not healthy. Someone with multiple job and family responsibilities may not have the time to commit to a diet lifestyle that requires signifi cant preparation or sourcing of specifi c foods.
Notably missing from all of the diets outlined above are refi ned sugars and processed foods, focusing instead, depending upon the plan, on fruits, vegetables, lean meats, whole grains and healthy oils. So, yes, you are what you eat, and choosing a healthy, nutritious approach to eating that works for the individual may aid in achieving optimal health, naturally.
Karen Gilchrist is a writer, yoga instructor and longtime resident of Southern Pines. A complete list of sources used in this article can be found at www.sandhillsnaturally.com.
August 2014 www.SandhillsNaturally.com 7
With childhood obesity on the rise, making sure kids eat
right and get plenty of exercise is vital. Parents and caregivers
can play a big role in children’s nutrition and health, teaching
kids about healthy foods, being a good role model and making
sure physical activity is incorporated into each day.
August, which is Kids Eat Right Month, is a great time
for families to focus on the importance of healthful eating
and active lifestyles. The Academy of Nutrition and Dietetics is
encouraging families to take the following steps:
• Shop Smart. To encourage a healthy lifestyle, get your
children involved in selecting the food that will appear at the
breakfast, lunch or dinner table.
• Cook Healthy. Involve your children in the cutting, mixing
and preparation of meals. They will learn about food and may
even be enticed to try new foods they helped prepare.
• Eat Right. Sit down together as a family to enjoy
a wonderful meal and the opportunity to share the day’s
experiences with one another. Research indicates that those
families who eat together have a stronger bond, and children
have higher self-confi dence and perform better in school.
• Healthy Habits. You can help kids form great, healthy
habits by setting a good example. Fill half your plate with fruits
and vegetables, choose lower-sodium options and make at least
half the grains your family eats
whole grains. For beverages,
choose water over sugary drinks,
and opt for fat-free or low-fat
milk.
• Get Moving. Aside from
being a great way to spend time
together, regular physical activity
is vital to strengthen muscle
and bones, promote a healthy
body weight, support learning,
develop social skills and build
self-esteem. Kids are encouraged
to be active for 60 minutes
per day.
Getting kids to eat right
can sometimes be a challenge,
particularly if they are picky
eaters. But experts say that a
conversation can help.
“Talk to your children. Learn
the foods they like. Teach them
about the foods they need for their
growing bodies. Find ways together to make sure they have the
knowledge and ability to eat healthy and tasty foods at every
meal,” says Angela Lemond, registered dietitian nutritionist and
Academy of Nutrition and Dietetics spokesperson.
It may help to consult a registered dietitian nutritionist in
your area to ensure your family is getting the nutrients it needs
with a meal plan tailored to your lifestyle and busy schedule.
For more healthful eating tips, recipes and videos and to
learn more about Kids Eat Right Month, visit www.KidsEatRight.
org. This August, reevaluate your family’s eating and exercise
habits, and take steps to make positive, healthful changes.
Vitamins, nutritional supplements, homeopathic remedies, teas, essential oils, food supplements and
literature to aid in your quest for perfect health.
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august is‘kids eat right’ month!nutrition tips to get your family on track
8 www.SandhillsNaturally.com August 2014
Most Americans aren't consuming enough nutrients
from their daily diet. Only 1 percent of the population meets
minimum standards of a balanced diet, according to a paper
published in the American Journal of Clinical Nutrition. A
well-chosen supplement
can benefi t many
people, especially those
who are dieting, older
than age 50, pregnant or
following an exercise
regimen.
"Many Americans
are marginally defi cient
in one or more
vitamins," says Elizabeth
Somer, a registered
dietitian and the author
of Eat Your Way to
Happiness. "That means
they consume enough to
prevent the classic defi ciency, but not enough to be optimally
nourished. Osteoporosis is a good example. Only getting
marginal levels of vitamin D over time can lead to a loss of
calcium in your bones until they no longer can support your
weight. Yet there are no telltale signs of a problem."
According to Somer, the following fi ve supplements should
be on everyone's shopping list.
1. MULTIPLE VITAMIN
Nutrients are supplied as teams in food, so if your diet is low in
one nutrient, it's a sure bet it's low in others, too. A multiple is
a convenient, inexpensive way to supply a balance of nutrients,
while avoiding secondary
defi ciencies that result when
you take too much of one
nutrient and crowd out another.
For quality sake, stick with the
major brands or with a product
with the USP (U.S.
Pharmacopeia) quality seal that
guarantees high standards.
2. CALCIUM AND
MAGNESIUM
You need calcium to keep your
bones, skin, nerves and muscles
in shape, while magnesium is
critical for coping with stress
and maintaining a healthy
heartbeat and blood pressure. Unless you include at least three
servings daily of calcium-rich milk products or fortifi ed soymilk
and lots of magnesium-rich soybeans, nuts and wheat germ in
your diet, you should supplement these two minerals.
Calcium and magnesium are best absorbed and used when
supplied in a 2:1 ratio of calcium to magnesium. You get some
of these minerals in your diet, so you only need to fi ll in the
the 5 nutritional supplements that should be on everyone’s shopping list
NUTRITION
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August 2014 www.SandhillsNaturally.com 9
nature's own
gaps by taking a supplement with 500 milligrams of calcium
and 250 milligrams of magnesium, if your multiple is low in
these minerals.
3. DHA-OMEGA-3
If you don't consume at least two servings a week of fatty fi sh
(think salmon, mackerel or herring), then take an omega-3
supplement. You need at least 220 milligrams of the
omega-3 DHA, and possibly up to 900 milligrams a day to help
support brain health. A recent study from the University of
Oxford found that supplementation of 600 milligrams of
omega-3s, and DHA (docosahexaenoic acid) in particular, was
associated with longer sleep duration — 58 minutes of more
sleep per night — in a subset of children, compared to placebo.
Omega-3s are important for women who are pregnant or
nursing. DHA is a building block of a baby's brain. In fact, 97
percent of the omega-3s found in the brain is DHA. A
vegetarian and sustainable source of DHA from algae can be
found in supplement form. Look for the life's DHA logo on the
packaging to know you're getting a vegetarian source.
4. VITAMIN D
If you are an adult and your multi-vitamin or calcium
supplement does not have at least 1000 IU of vitamin D, then
consider a separate supplement since you can't get enough
from food. Optimal intake is associated with lowered risk for
muscle weakness, gum disease, diabetes, insulin resistance,
arthritis, multiple sclerosis, hypertension and certain cancers,
including colon, breast, pancreas and prostate cancers.
5. VITAMIN E
Vitamin E functions as the main fat-soluble antioxidant,
protecting cells, tissues and organs from damage. It also
contributes to healthy blood fl ow by regulating the opening of
blood vessels and preventing cholesterol from building up on
blood vessel walls. The research continues to show other roles
for this essential nutrient, such as a recent study that showed
vitamin E may positively impact functional performance among
participants with mild to moderate Alzheimer's disease.
Before incorporating any supplement into your diet, check
with your healthcare provider. For more information about
vitamins and nutrients, visit www.vitaminsinmotion.com. (BPT)
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10 www.SandhillsNaturally.com August 2014
If you love to cook, discover the wild advantage and fi ll your
freezer with wild blueberries. Packed with more intense blue-
berry fl avor and two times the antioxidants of regular blue-
berries, wild blueberries are wildly different from the cultivated
blueberries you fi nd in the fresh produce section. Don’t be
fooled by their small size; these berries pack more fl avor and
antioxidant power into their tiny blue bodies than any other
blueberry on this big blue planet, making them the blueberry
of choice for anyone interested in cooking, baking, making
smoothies and more.
Here are three delicious recipes from three talented food
bloggers with a shared love for tiny, potent wild blueberries
and a passion for developing innovative, healthy and tasty
twists on the classics everyone loves. Our suggestion is to try
them all and feed your wild side.
For more delicious recipes, visit www.wildblueberries.com.
a healthy choice
A growing body of research is establishing wild blueberries
as a potential ally to protect against cancer, heart disease
and Alzheimer’s disease — so it’s no surprise that more
and more people are picking wild blueberries than ever
before.
GLUTEN-FREE ORANGE PANCAKES WITH WILD
BLUEBERRY-ORANGE SAUCERecipe by Katie Heddleston, Healthy Heddleston, katieheddleston.com
WILD BLUEBERRY, COCONUT AND GINGER
SMOOTHIE
Recipe by Rachael Hartley, An Avocado A Day,
anavocadoaday.blogspot.com
Yield: 1 serving
- 1 cup frozen wild wlueberries
- 1 cup 2 percent plain yogurt
- 1/4 cup light coconut milk
- 2 tablespoons unsweetened,
shredded coconut
- 1/2 teaspoon grated fresh ginger
Place all ingredients in blender and blend
until smooth. Serve immediately.
Yield: 12 to 15 thin pancakes, depending on size
Wild Blueberry-orange sauce:- 1/2 cup frozen wild blueberries - 1 tablespoon freshly squeezed orange juice- 1/2 teaspoon orange zest- 1 teaspoon granulated sugar (or honey)
Orange pancakes- 1/2 cup plus 2 tablespoons gluten-free fl our- 1 tablespoon granulated sugar (or honey)- 1/2 teaspoon baking powder- 1/2 teaspoon baking soda- 1/4 teaspoon salt- 1/4 cup freshly squeezed orange juice- 1/4 cup milk - 1 egg- 1/2 teaspoon orange zest- 1 tablespoon melted butter or margarine
First make sauce. In small sauce pan, combine all ingredients
and place on low heat while pre paring pancakes. Stir occasion ally. Smash wild blueberries to desired consistency.
To make pancakes, combine all dry ingredients in a medium mixing bowl. Then add in wet ingredients. Whisk everything together until well combined; batter will be thin. Preheat griddle or electric skillet to medium heat. Make sure pan is hot before scooping batter. Using 1/4-cup scoop, pour batter (but not whole scoopful into pancake shapes on griddle). Batter is thin, so not much is needed for each pancake. Wait until pancake bubbles before fl ipping. Flip and cook other side. Continue process until all batter is used. Pour sauce over pancakes while warm.
Note: Only one orange is needed for fresh juice and zest for both pancakes and sauce.
discover why everyone is going wild for wild blueberries
Source: Family Features
feed your WILD side
August 2014 www.SandhillsNaturally.com 11
gadgets and the great outdoors can co-exist
Advancements in technology over
the last decade have children spending
more time with gadgets and gizmos, and
less time enjoying the great outdoors. In
fact, kids are now indoors up to 10 hours
a day, according to the Joan Ganz
Cooney Center. But kids’ increasing use
of technology and opportunities to
appreciate Mother Nature do not have to
be mutually exclusive.
THE IMPORTANCE OF
OUTSIDE PLAY
A new National Wildlife Federation
(NWF) report shows that kids’ media
habits can both positively and negatively
impact health and provides real-world
advice to help parents serve as positive
role models and teach children to use
technology in moderation.
“Kids need to be outside all year
long, especially in the winter when days
are short and we’re all a little more
cooped up than usual,” said Maureen
Smith, chief marketing offi cer for
National Wildlife Federation. “In addition
to developing a deeper appreciation for
the outdoors and the wildlife around
them no matter where they live, it helps
them burn off energy, stay fi t and be
mentally focused for school, homework
and all activities in their busy day.”
SCREEN TIME PLUS GREEN
TIME
Technology can be a valuable
tool to help families balance the
lure of screen time with the
importance of green time for kids.
Today’s connected world enables
children to experience nature in
ways never before imagined.
NWF’s report offers families
these ideas for combining
technology with the outdoors:
1. Rely on technology to plan or
inspire outdoor adventures. This
can include anything – from
fi nding great nearby hiking trails
to interactive, outdoor treasure
hunts.
2. Keep a record of outdoor experiences
with the help of electronic photos,
videos or an electronic journal. They’ll
love the ability to share their
experiences with family and friends.
3. When safe and practical, take
hand-held devices outdoors to
combine the best of both worlds (just
remember to
plan for some
fully unplugged
time outside,
too).
4. Use tools such
as Ubooly, an
app-based
learning toy that
can turn a walk
in the park into
an interactive experience with activities
such as scavenger hunts, nature hikes,
mindfulness games and plenty of
exercise.
For other helpful resources and to learn
more about NWF’s goal to get 10 million
more kids spending regular time in the
great outdoors, visit www.BeOutThere.org.
Article courtesy of Family Features, photo courtesy of Getty Images. Pebbles photo: © Johanna Goodyear, Dreamstime Stock Photos.
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LIVING
12 www.SandhillsNaturally.com August 2014
What’s not to like about an organic lawn? It’s relatively cheap. It’s better for the environment and it takes less work than your traditional well-manicured turf.
Americans take their lawns seriously. Lawns used to be for the wealthy who hired a staff to maintain the grounds of their estates. Now they are for everyone. The great equalizer was the invention of the push mower in the 1870s by Elwood McGuire of Richmond, Indiana. (Before that, a common and labor-intensive way to trim lawns was to use scythes.) Today, U.S. homeowners spend more than $17 billion on outdoor home improvements, including lawn care.
While many of us spend a lot to get our grass mowed, fertilized and sprayed with chemicals to deter weeds and troublesome insects, it doesn’t have to be so.
The good news is that going organic makes good sense when it comes to lawn care. It takes less effort and makes for a lawn that’s safer for you, your family and your pets.
IT’S THE HEIGHT, NOT THE MOWINGOne of the major principles behind organic lawn care is
the height of your grass. Higher is better. Many home owners mistakenly believe that they must keep their lawns mowed as low to the ground as possible to keep the grass healthy, to keep away weeds and to lengthen the time between mowings. It’s the crew-cut approach to lawn care.
The actual opposite is true. Tall blades of grass have more surface area exposed to the sun, which enables them to photosynthesize more sugars and starches for root growth. The healthier your grass roots are, the more water and nutrients they can absorb, which, in turn, makes for healthier grass blades. Keeping your grass higher works as well or better than herbicides at suppressing crabgrass, according to research done at the University of Maryland. (It may also curb low-growing
weeds like dandelions or common purslane since the taller grass will starve them of sunshine.)
To achieve towering blades of grass, set your mower to its maximum, which means it will cut at 2.5 to 3 inches. Also keep your mower’s blade sharp, which will make for a clean cut and will avoid tearing or otherwise damaging the blades of grass as they are mowed. Finally, avoid mowing wet grass since that can also damage your lawn.
Another way to keep your lawn healthy and low-maintenance is to keep grass clippings on the lawn after you mow. Decomposing clippings add nitrogen, a major nutrient for grass, to the soil. Many homeowners worry that keeping grass clippings will lead to thatch, dying grass parts that form a matted layer, which keeps moisture and oxygen from reaching grass roots. Thatch won’t form from cut grass. Instead, the clippings will attract earthworms, which break down thatch.
What does cause thatch? Too much fertilizer. To remove it, use a hard-tined rake to scrape the thatch out. Then, spread a layer of compost on top of the soil. The compost will encourage earthworms to come and break down the thatch as quickly as it can be formed.
the grass is greener with organic lawn care
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August 2014 www.SandhillsNaturally.com 13
Another way to keep your lawn healthy and to discourage weeds is to cast grass seeds on your lawn in the spring and fall. Be sure to reseed bald spots and tamp down the seeds. Using your feet to push the seeds into the soil is fi ne. You don’t need a special tool. After you’ve scattered grass seed on the lawn, be sure to water it to encourage the seeds to sprout.
WHEN TO WATER?Organic lawn care is really for the rest of us – the majority
of folks who just don’t have the time to spend hours upon hours caring for and cultivating our lawns.
When you take the organic “lazy man” approach, you don’t water frequently. Less is best. That doesn’t necessarily mean less water, but fewer times and for a longer duration. This practice helps your grass. Infrequent watering forces the grass roots to go deep into the soil – deeper than most weed roots will go, which is bad news for weeds. In addition, shallow,
frequent watering promotes thatch, which you certainly don’t want to foster.
Another tip on water is to water early in the day. Waiting until the
evening can cause insuffi cient evaporation which can lead to fungi growth.
THE DEPTHS SOIL GOES TOAnother way to ensure a healthy lawn is to have your
soil professionally tested. Call your local agriculture extension offi cer, who will test for free or for a small fee. That way, you’ll know exactly what type of soil you have and what it needs to keep your grass growing and prevent weeds. You can also purchase a simple, yet accurate soil test kit that uses a “color comparator” and capsule system for under $15.
For example, if you are topsoil poor, invest in some top soil which will lessen your work down the road. You’ll also know if you need to fertilize and what type of fertilizer to use, as well as the best type of grass to grow given your soil.
Also add organic compost to your lawn. It will make your grass healthier. Aim to add compost once or twice a year. Do it sometime between June and August. (So now!)
Coming next month: Fertilizer and Curing Common Lawn Problems. Writen by E. Vinje and reprinted courtesy of Planet Natural. Planetnatural.com has been providing products for a healthy home, lawn and garden since 1991.
D.I.Y.
Everyone has experienced it! It’s a beautiful summer day,
and you and your family plan on spending it outdoors. What
you don’t plan on is getting too much sun and suffering the
horrible sunburn and damage to your delicate skin. Maybe
it was an accident, and you just lost track of time and got
burned. Either way, too much sun is a horrible experience and
even more so if you don’t know what to buy. Here’s the good
news: you don’t have to go farther than your very own kitchen.
Buying a few essential items can go far and last for quite a long
time! The best things about these items is this: they are 100%
natural and chemical free, and with very little effort, you can
make your very own “after-sun” skin soothing cream right in
your very own kitchen! Here’s what you need for an amazing
After-Sun Skin Cream:
• 4 tsp of olive oil
• 1 tsp coconut oil (virgin
is best)
• 2 tsp shea butter
• 5 drops of lavender
essential oil (provides
excellent skin healing
properties such as
soothing, cooling and
healing irritated skin,
not to mention it smells
heavenly!)
• Empty pot or bottle for
storage. (Anything will do. I
tend to use small pot jars you can fi nd just about anywhere.)
All you need to do is mix the above ingredients together
and transfer the mixture into your jar of choice. If you have
a mixer handy, use it. It will provide you with the fl uffi est
concoction ever! All of these ingredients can be found at your
local grocery or natural foods store. The brand of essential oil is
entirely up to you as there are so many wonderful companies to
choose from. It’s so easy! You can do it!
Crystal A. Cox is a Certifi ed Aromatherapist and Master Blender.
You can reach her at [email protected].
make your own “after-sun” skin
14 www.SandhillsNaturally.com August 2014
More than 41,200 people across the nation were injured in 2012 while working in their gardens, reports the U.S. Consumer Product Safety Commission. Conversely, many common fl owers and plants have healing properties that can help gardeners treat their injuries.
Made from plants, as well as animals and minerals, homeopathic medicines offer some of the safest options for self-treatable conditions — and can be great for ailments and injuries that befall home gardeners. Because the risk of interaction with other drugs, supplements and herbs is minimal, experts say these natural medicines are a good fi rst choice for early symptoms.
Easily found in health food stores and pharmacies, these non-prescription medicines work naturally with the body instead of masking a problem, which is important if a more serious condition should arise.
With that in mind, here are some homeopathic treatments for common gardener ailments:
• ALLERGIES: Relieving allergy symptoms provides a good example of the principle behind homeopathic medicines. Chopping a red onion has a “toxic” effect, causing eyes to water and burn until exposed to fresh air. When similar symptoms appear from allergies or a cold, a micro-dose of the red onion helps relieve those same symptoms. The red onion in this homeopathic form takes the Latin name of its source, Allium cepa.
Try Ambrosia (Ragweed) for watery nasal discharge with eyes that tear and itch and Sabadilla (Cevadilla) for hypersensitivity to the smell of fl owers or itching in the back of the mouth. A good general allergy medicine is Histaminum, which is derived from histamine.
• SORE, STIFF MUSCLES: For gardeners suffering back and knee injuries, Arnica montana can be an essential gardening tool.
Commonly known as the Mountain daisy, Arnica’s healing properties were fi rst recognized in the 16th century. Legend has it mountain climbers chewed the plant to relieve sore, aching muscles and bruises from falls. Today, this homeopathic medicine is used by professional athletes and surgeons for muscle
pain and stiffness, swelling from injuries and bruising. For more information, visit www.Arnicare.com.
• SUNBURN, BLISTERS and Other Skin Conditions: In its homeopathic form, Calendula (Garden marigold) is one of the most versatile aids for skin irritations. Try a Calendula cream or ointment for blisters and calluses, cuts and scrapes, rashes and chapped skin caused by wind, dry or cold air or sun.
Used for centuries as a natural healing and soothing substance, Calendula’s wound-healing properties are due to essential oils, saponins, fl avonoids and alkaloids. These compounds have skin-healing properties.
• BUG BITES: To help relieve bee and wasp stings, as well as gnat, black fl y or mosquito bites, take fi ve pellets of Apis mellifi ca (Honey bee) every 30 minutes for up to six doses, and apply Calendula topically.
• TAKE BREAKS AND RELAX: While many plants help us nurture our health, remember to practice common sense. Prepare properly by stretching and wearing sun block. Don’t overdo it. Take breaks. End your day with a soaking bath. Relieve conditions at the fi rst sign of symptoms before they grow out of control so you can continue your gardening activities.
natural tips to keep gardeners healthy
Homeopathic medicines offer some of the safest options forself-treatable conditions.
WELLNESS
PhotoSource: © LittleStocker - Shutterstock.com. (StatePoint)
Chiropractic Wellness ClinicDr. David H. Fonke
910.436.33361570 Hwy 24/87, Cameron, NC
Call 910.436.3336 today for your free consultation. www.cameronchiropracticwellnessclinic.com
Symptoms you are experiencing may be caused by spinal sublixations. Spinal adjustments with the Activator adjusting instrument are gentle ������������
August 2014 www.SandhillsNaturally.com 15
Essential oils are natural aromatic compounds found in the seeds, bark, stems, roots, fl owers and other parts of plants. They can be both beautifully and powerfully fragrant. If you have ever enjoyed the gift of a rose, a walk by a fi eld of lavender or the smell of fresh cut mint, you have experienced the aromatic qualities of essential oils. In addition to giving plants their distinctive smells, essential oils provide plants with protection against predators and disease and play a role in plant pollination.
Essential oils are non-water-based phytochemicals made up of volatile aromatic compounds. Although they are fat soluble, they do not include fatty lipids or acids found in vegetable and animal oils. Essential oils are very clean, almost crisp, to the touch and are immediately absorbed by the skin. Pure, unadulterated essential oils are translucent and range in color from crystal clear to deep blue.
In addition to their intrinsic benefi ts to plants and being beautifully fragrant to people, essential oils have been used throughout history in many cultures for their medicinal and therapeutic benefi ts. Modern scientifi c study and trends toward more holistic approaches to wellness are driving a revival and new discovery of essential oil health applications.
ESSENTIAL OILS THROUGHOUT HISTORYEssential oils have been used throughout recorded history
for a wide variety of wellness applications. The Egyptians were some of the fi rst people to use aromatic essential oils extensively in medical practice, beauty treatment, food preparation and religious ceremony. Frankincense, sandalwood, myrrh and cinnamon were considered very valuable cargo along caravan trade routes and were sometimes exchanged for gold.
Borrowing from the Egyptians, the Greeks used essential oils in their practices of therapeutic massage and aromatherapy. The Romans also used aromatic oils to promote health and
personal hygiene. Infl uenced by the Greeks and Romans, as well as Chinese and Indian Ayurvedic use of aromatic herbs, the Persians began to refi ne distillation methods for extracting
essential oils from aromatic plants. Essential oil extracts were used throughout the dark ages in Europe for their anti-bacterial and fragrant properties.
In modern times, the powerful healing properties of essential oils were rediscovered in 1937 by a French chemist, Rene-Maurice Gattefosse, who healed a badly burned hand with pure lavender oil. A French contemporary, Dr. Jean Valnet, used therapeutic-grade essential oils to successfully treat injured soldiers during World War II. Dr. Valnet went on to become a world leader in the development of aromatherapy practices. The modern use of essential oils has continued to grow rapidly as health scientists and medical practitioners continue to research and validate
the numerous health and wellness benefi ts of therapeutic-grade essential oils.
Information reprinted with permission from doterra.com.
what is an essential oil?
AugAuAugAuuuAuuuAugAugugAuggAuuAugAuguguAugAuuAuAuugAuguAuA usustustustustustusustustusttustuusuu tsuu 22 2022 2020 20000200 2020220020 2 1414144 4 4 4 14 44 4
Try this at home: Squeeze the peel of a ripe lemon or orange. The
fragrant residue on your hand is full of
essential oils.
Organic. Fair Trade. Sustainable.
Before they were buzzwords, they were
who we were.
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910-223-7833 (RUDE) www.rudeawakening.net
Come Visit Our New Location!
Colon Hydrotherapy
Formerly Waterdragon Wellness, now open at our new location.
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16 www.SandhillsNaturally.com August 2014
Many people seek chiropractic care for relief of an ache, pain or obvious symptom. Chiropractic is very effective in reducing symptoms. However, chiropractic care is much more than symptom relief.
The focus of chiropractic is the integrity of the nervous system. The brain, spinal cord and nerves control and regulate your entire body. The nervous system is your Master Control System and controls healing and regulation of the body. Interference in your nervous system will reduce the ability of your body to heal and regulate.
The primary cause of nervous system interference is stress — physical stress, chemical stress or emotional stress. Stress causes spinal muscles to tighten, resulting in spinal bone misalignments. These misalignments cause irritation and interference to nearby spinal nerves. This irritation and interference will cause pain and affect the function of organ systems controlled by the nerves. Specifi c chiropractic adjustments reduce nervous system interference and improve the integrity of the nervous system.
There are different approaches to chiropractic care, all based on personal choices. Some people choose Relief Care. They want relief from their obvious symptoms, and they stop care as soon as they feel better. This may result in a needless relapse because muscles and soft tissue have not had time to heal.
Correction Care continues after symptoms are reduced, allowing the spine to strengthen and stabilize, resulting in more lasting change. Maintenance Care utilizes regular chiropractic adjustments to help preserve the progress and avoid relapse. Prevention Care involves periodic chiropractic checkups to catch new problems early. This approach can minimize the severity of fl are-ups. Those who value their health often take this proactive approach. Wellness Care utilizes chiropractic care and other healthy habits to optimize our spines and nervous systems, which allows us to become all that we can be.
Dr. David Fonke is the owner of Chiropractic Wellness Clinic, 1570 Hwy 24/87 in Cameron, NC 28326, and has been practicing since 1999. He can be reached at 910-436-3336 or www.cameronchiropracticwellnessclinic.com.
can chiropractic care help you? by David Fonke
Cumberland County should be proud of the progress it is
making with air quality. In the early 1970s, after the Clean Air
Act was passed, air quality started being monitored. Today local
greenhouse gasses are in moderate proportions, falling around
57 on the Air Quality Index (AQI) on a scale of 0-500.
Pollutant levels in the summers are increasingly dangerous
due to higher temperatures than in the winter months. The
warmer temperatures react with pollutants in the air to create
smog. Bad air quality not only looks bad, but also can cause
health problems for people. Exposure to bad air can cause
asthma, emphysema, heart problems and limited lung function
in children. It should be a priority to better our air, to better our
lives and futures.
Several things need to be done in our community to
continue to improve our air quality. Plant trees to hold in
pollutants like carbon dioxide, sulfur dioxide, ozone and CFCs,
as well as reduce the heat island effect. Adopt a personal
anti-idling policy when sitting in your car, drive the speed limit,
conserve energy and walk when possible. Each of us can help
air quality by incorporating some of these changes into our
lives.
This opinion piece was written by
Emily Stover. Emily is 13 years old and
a new resident of the Fayetteville
area. She will be attending 8th grade at Albritton Middle School
and is passionately involved in science and bettering the Earth.
She volunteers for Sustainable Sandhills.
local air quality and effects on peopleBy Emily Stover
August 2014 www.SandhillsNaturally.com 17
raven rock reaches out to young and the young at heart by Joy G. Crowe
Tucked away between farms on Highway 421 in Harnett County is Raven Rock Road. This three-mile road leads to a hidden gem of the Sandhills area, 4,667 acres along the Cape Fear River that make up Raven Rock State Park. A beautiful visitor center welcomes the public, and an interactive display will give you an education about the ecology and geology of the area, as well as trail maps for your excursion. Primitive camping (some are even "canoe-in" sites), picnic areas and plenty of fi shing holes can be found. On the south side of the river, 12 miles of hiking trails wind through the forest; nine different trails range from one-half mile to fi ve miles in length. Along the paths you'll see a variety of wildfl owers, including Solomon's Seal, bellwort and bloodroot, as well as breathtaking overlooks of the Cape Fear River. On the north side of the river are eight miles of trails for horseback riding. (Note: No mountain-biking trails are currently available, but they hope to add bike trails in the near future.)
One of the unique aspects of Raven Rock is the variety of topograpy. Raven Rock State Park sits along the fall zone, where the rocky foothills give way to the softer rocks and sediment of the coastal plain. Through the ages, nature worked its magic with wind and water, carving out the centerpiece of the park, Raven Rock. This crstalline sculpture of nature rises 150 feet above and stretches for a mile along the Cape Fear River.
Michael Walker, a park ranger at Raven Rock State Park, says the diversity of the ecosystems at Raven Rock is what drew him to the park. "Raven Rock is unique in that it has three different ecosystems mixing. You have the coastal plain mixing with the sandhills and an area that reminds me of the mountains," said Walker, who is originally from Asheville.
Walker is on a mission to get more kids active and enjoying the state park.
"They are the future of parks and conservation. Teaching them how cool and special these places are is important," he said.
One way that the park is reaching out to young visitors is
through a new initiative called TRACK TrailTM produced by the Kids in Parks program. Kids in Parks was originally created in 2008 by the Blue Ridge Parkway Foundation, the National Park Service and Blue Cross and the Blue Shield of North Carolina Foundation as a way to link the health of children to the health of parks by creating a network of trails and community partners.
Each TRACK Trail features self-guided brochures that turn a child's visit to the park into a fun and exciting outdoor adventure. And, participants can earn prizes for tracking their adventures and logging them in online at kidsinparks.com.
At Raven Rock State Park, kids can begin their adventure at the American Beech Loop Trail (located near the fi rst parking lot behind the picnic shelter). Adventurers select the brochure of their choice, choosing from "The Need for Trees,""Birds of the Piedmont," "Animal Athletes" or "Nature's Hide & Seek." Each brochure guides you along a
scavenger hunt that is fun and educational. "TRACK Trail is the perfect opportunity to give kids
incentive to visit the park with their family," said Walker. "Kids are very reliant on one sense, usually sight. This makes you use your other senses, like listening to what the birds sound like. I like that it incorporates as many different senses as possible. Plus everyone has a different learning style, so kids can use the program the way that it works best for them."
Sitting and relaxing with a picnic, fi shing with the grandkids, a strenuous fi ve-mile hike, or a family nature walk with Spot and toddlers in tow — whether one is two or 92, Raven Rock State Park offers something that everyone can enjoy.
During the summer months, the park is open 8 a.m. to 9 p.m., with hours changing to an 8 p.m. close in September. To learn more about Raven Rock State Park, visit www.ncparks.gov or call 910-893-4888.
Joy Crowe is a mother of two and the publisher and editor of Sandhills Naturally and Kidsville News of Harnett & Lee Co.
Park Ranger Michael Walker talks to a group of children at Raven Rock State Park.
EXPLORE
18 www.SandhillsNaturally.com August 2014
At a time when more
and more people desire to eat
natural, wholesome foods and
participate actively in their health
and wellness, Karen Pilson,
owner of Nature’s Own natural
foods market located at 195
Bell Avenue in Southern Pines,
beams as she shares her passion
with her customers, greeting
them by name and answering
their questions with an extensive
knowledge of her products – and
a big, warm smile.
Pilson has offered a wide
selection of natural, organic and
herbal food products as well as
locally produced products for over
27 years, continuously expanding
the store to meet demand.
“We opened in 1987,” says
Pilson. “This is our third location.”
First located up the street on old US Highway 1, Nature’s
Own occupied space next to a blind store and a copy store for
eight years. With the development of Cam Square, the store
expanded to 3000 square feet and added a small restaurant.
The market
moved to its
present location
just off Highway
1 behind the Ford
dealership fi ve
years later.
“This
was Scotty’s True Value Hardware Store,” Pilson says. “There
was nothing in the building, no sheetrock on the walls, just
insulation with plastic over it and a concrete fl oor. It took about
a year to remodel the building. Every now and then, somebody
will come in and say, ‘I’m looking
for the gardening hoses,’ or
something like that. It’s pretty
funny.”
Three years ago, Pilson
increased the store’s size another
3000 square feet, expanding the
juice bar and adding The Kitchen
at Nature’s Own, where customers
may partake of freshly prepared
organic fruit and vegetable
juices and smoothies, fair trade
organic coffee, homemade breads
and muffi ns, organic soups,
sandwiches and salads, available
to eat in or take out.
Pilson credits the Internet to
a great degree for the changes
in healthy living habits that have
supported the market’s growth.
“I defi nitely feel that is a
place where the Internet has
made a huge difference,” says Pilson. “Over the past 27 years,
I’ve seen an incredible interest in what really matters in life.
When we fi rst opened, all of the people who were buying
stuff were older customers buying vitamins, and they’re still
doing that. Over the last 15 years, younger people are open to
learning about eating better, taking supplements. I think people
want to be in more control of their health instead of waiting
for something to happen and then taking care of it, defi nitely
a ‘Let’s prevent disease’ approach. They’re going on websites,
checking in and fi nding supplements that may help. They do so
much research as far as being proactive in their healthcare.
“And they’re interested in things that people would never
have been interested in before. Years ago we had quinoa, but
nobody ever bought it. Now it’s common knowledge. It’s on
menus, so I’d say this is a huge, widespread interest in eating
healthier. We see more families, not just the older generation,
karen pilson & nature’s own natural foods market — a passion for natural livingby Karen Gilchrist
"It’s just always been something I’m passionate about, so it never felt like coming to work. It’s just my life."
EXPLORE
August 2014 www.SandhillsNaturally.com 19
which has
benefitted
our jobs and
expansion.”
Part
of that
expansion
includes 195,
the restaurant
adjoining
Nature’s Own. Chef Prem Nath, one of America’s Best Chefs,
serves American Fusion cuisine for lunch and dinner in a
“casual, contemporary setting” and has supported local farmers
for 20 years.
“When we first opened in Cam Square, we had a tiny
little restaurant with 10 tables,” Pilson says. “When we opened
here, we changed the name of the restaurant, Prem came with
his background and it became a separate entity.”
A natural extension of 195 is the recently added outdoor
cocktail lounge, The Porch. From April through October,
skilled and adventurous mixologists serve a limited restaurant
menu and concoct craft cocktails behind a hand-built bar of
3000-year-old cypress wood from Jacksonville, Florida.
“The Porch is something that we really wanted to do for
years but had to wait for the right time,” says Pilson. “Tony
Cross, the restaurant manager, barrel ages a lot of his own
spirits. He makes his own juices fresh. He makes his own syrups.
He’s a pretty
special part of the
cocktails out there.
Those are all his
recipes.”
But Pilson’s
passion for
wellness extends
beyond the market
and restaurant.
After completing
her nine-week-
long training in
California in 2012, she opened Bikram Yoga Southern Pines
just across the street in July 2013. The 3000-square-foot space
includes a studio, retail area, men and women’s showers, a
room for massage therapy and a room for yoga instructors,
some visiting from other countries, “to hang out.”
From the store, to the restaurant and cocktail lounge, to
the yoga studio, everything in Pilson’s vision is tied into living
well, and she’s eager to share that vision with her customers.
“My attitude about this store is that it’s always been my
passion, and I got involved in this when I was about 18. It’s just
always been something I’m passionate about, so it never felt
like coming to work. It’s just my life.
“The main thing that I’m so amazingly grateful for every
single day is the people who come into the store, that I meet
here, that come to the studio. These people are family. It’s the
greatest thing that ever happened to me in my life, having this
store.”
For more information on Karen Pilson and Nature's Own,
visit naturesowninc.com, www.195pinehurstdining.com or find
them on facebook.
Karen Gilchrist is a writer, yoga instructor and longtime
resident of Southern Pines. You can reach her at karen@
sandhillsnaturally.com.
Join us in practicing everyday spirituality with an Open Heart!
We are a New Thought teaching and empowerment community offering spiritual gatherings and education. We provide a sacred
space for growth, transformation and community.Please join us as we inspire, educate and empower one another to:
• Build a consciously connected community • Inspire global transformation through personal growth
• Create a world that works for everyone
August Theme: Stop, Look and Listen: Embracing Mindfulness
First Wednesday: August 6, 7 p.m. - Stop, Look and Listen: Embracing Mindfulness - Spiritual Discussion • Yoga • Kirtan
Wisdom Wednesdays in August, 7 p.m. The Teachings of Amanda OwensAugust 13: The Power of Receiving; August 20: Workshop – Mindful Goal
Setting; August 27: Workshop – Deepening Your Relationship with Your Goals
Spiritual Foundations Class, August 11, 6 p.m. - Beyond Limits: Practical Spirituality for Dynamic Living - 10 Week Class begins
Spiritual Cinema Fridays, 7 p.m. - August 8: The Mindfulness MovieAugust 22: Walking the Camino: Six Ways to Santiago
Spiritual Book Circle - August 30th, 10 a.m. 11 Days in May by JD Messinger
1404 Raeford Road, Fayetteville, NC 28305(910)644-6608 • www.clsfayettevilletc.org • [email protected]
Connect with us on Facebook, Twitter and Meetup
Marie Kirkland, RScPSpiritual Director
20 www.SandhillsNaturally.com August 2014
resource guideBAKED GOODSIndigo Earth EventsNatural Organic Cake Art & Desserts (Vegan is available, too!)220 NW Broad St., Southern Pines.910-692-5211, www.facebook.com/indigoearthevents
CHILDREN & EDUCATIONAptitude Sea & Explore Children's GymOffering ABA Therapy Services169 Mittie Haddock Dr., Cameron. 919-498-9555, www.aptitudeservices.com
The Griffi n Academy: A Montessori Learning Experience, 488-B Commerce Drive, Sanford. 919-499-1032, www.thegriffi nacademy.org
CHIROPRACTIC CAREChiropractic Wellness CenterDr. David Fonke1570 HWY 87, Cameron. 910-436-3336cameronchiropracticwellnessclinic.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 Drive, Fayetteville.910-849-8891, [email protected]
ELECTRICITYCentral Electric Membership Corporation, Your Friends, Your Neighbors, Your Cooperative.128 Wilson Road, Sanford. 919-774-4900, www.cemcpower.com
ESSENTIAL OILSCrystal A. Cox, Certifi ed Aromatherapist and Master Blender.
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
Lori Stewart, Independent Consultant,Norwex. Offering chemical-free cleaning and personal care products. 410-733-1585, facebook.com/Shecleansgreen
HEALTH & FITNESSLynn Clark, Independent Beachbody Coach. Beachbody is the creator of the nation’s most popular fi tness and weight-loss solutions, including P90X and Insanity, offering diet guidelines and nutritional supplements. 910-988-5224, [email protected], www.beachbodycoach.com/clarkcrew1
Corinne Henderson, Independent Representative for Advocare offeringenergy, weight-loss, nutrition, and sports performance products. 508-954-6415, www.advocare.com/140154604
Iron Forged Athletics offers group CrossFit classes, individualized design programming, assessments, kids program, and personal/small group training. 444 W. Russell Street, Suite 101Fayetteville. 910-229-2214, www.ironforgedathletics.com
JEWELRYNicole Swofford, Origami Owl ~ Independent Designer #5601Create & Take Custom Jewelry with our lockets, charms, tags and chains. 480-310-6905, www.CharmingGal.OrigamiOwl.com
MASSAGE THERAPISTSMichael Edwards, Intuitive Energetic Healer, practicing at Deeproots Bodywork, 5004 Spruce Dr., Fayetteville. 910-644-5181
Presence Healing Yoga, Massage & Bodywork, Crystal Hetrick, LMBT, RYTOffering Thai massage, Thai yoga bodywork & classical massage. 237 W. Pennsylvania Ave., Southern Pines and 115 Carbonton Rd., Sanford. 941-350-1175, www.presenceyoga.vpweb.com
ReNewU Wellness Spa, Gina Allen, L.M.T. # 6737, Specializing in Russian Medical & Deep Tissue Massage. Check our facebook page for menu of services and specials. 910-964-3194, www.facebook.com/ReNewYouWellnessSpaSalon
Sandhills Therapeutic Effects, Amie O'Connor. 237 W. Pennsylvania Ave., Southern Pines.919-478-5647, www.facebook.com/sandhillstherapeuticeffects, [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-fi nd herbs, roots and spices, supplements & more. The Kitchen lunch counter and Juice Bar. 195 Bell Avenue, Southern Pines. 910-692-3811, www.naturesowninc.com
NATURAL PARENTINGSugar Plums Mom, Cloth diapers, nursing supplies, slings and wraps, toys & more.910-684-8016, 222 W. Pennsylvania Ave., Southern Pineswww.facebook.com/sugarplumsmom
Prana Doula, Ashley Keith, RPYT, CD, LCCE, Lamaze-certifi ed birth doula, childbirth education & pregnancy yoga.
EXPLORE
August 2014 www.SandhillsNaturally.com 21
222 W. Pennsylvania Ave., Southern Pines. 910-585-4084, www.pranayogadoula.com
PHOTOGRAPHYJenifer Fennell Photograpy. Specializing in newborn, maternity and family sessions.910-391-0445, www.jeniferfennellphotography.com
PRODUCE DELIVERYSandhills Farm to Table. Eat fresh, locally grown produce. Now taking subscriptions for fall co-op boxes. 910-722-1623, [email protected], www.sandhillsfarm2table.com
SKINCARERebecca Vrendenburg, Independent Representative, Arbonne. Offering inner and outer health and beauty products based on botanical principals.910-964-5294, [email protected], www.myarbonne.com
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
SUSTAINABILITY & ENVIRONMENTSustainable Sandhills, 351 Wagoner Dr.,
Ste 333, Fayetteville. 910-484-9098. www.sustainablesandhills.org
VITAMINS & SUPPLEMENTSVitamins & Things carries vitamins, nutritional supplements, teas, essential oils, food supplements and literature to aid in your quest for perfect health.3723 Carbonton Rd., Sanford. 919-777-0288. www.vitaminsandthingsnc.com
YOGA STUDIOSBreathing Space, 1404 Raeford Road, Fayetteville. 910-977-4476, www.breathingspacenc.com
Embrace Yoga Studio, 145 Franklin Street, Fayetteville. 910-705-8020, www.embraceyogastudio.com
Tree of Life PiYo. Specializing in Piyo and Yoga, and now offering Yoga Monkeys Family Class. 126 West Main Street,Sanford. 910.366.3664,www.piyo4me.moonfruit.com
WRITING & EDITING 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 fi nd out how you can be included in our Resource Guide, call Joy at 910-551-2883 or email [email protected].
resource guide continued
Natural Parenting in a Modern WorldCloth diapers, nursing supplies, slings & wraps, gifts, toys & more.
Offering Childbirth Education classes and events for expectant families with Ashley Keith, CD(DONA), LCCE
910.684.8016222 W. Pennsylvania Ave. Southern Pines, NC 28387www.facebook.com/sugarplumsmom
Come Grow With Us.
Thank you for reading our fi rst edition!
Do you have a local business that could
benefi t 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.
22 www.SandhillsNaturally.com August 2014
calendar of events • august
1 FRIDAYFree Piedmont Biofuels Tours
10 - 11 a.m., Lorax Lane, Pittsboro.Tours are of the biodiesel plant and begin promptly. Rain or shine. Held every Friday at 10 a.m. and on Sundays at 1 p.m.
First Friday5 - 8:30 p.m. Sunrise Green Space, 250 NW Broad Street, Southern Pines. A family-friendly event. Live music, food & beverages, entertainment featuring The Delta Saints.
2 SATURDAYFree Wine Tasting
Noon - 4 p.m., Elliotts Provision Company, 905 Linden Road, Pinehurst.Free wine tasting. 910-255-0665
3 SUNDAYHerbal Alliance of the Sandhills
10 a.m.-12 noon., 345 N. Page St., Southern Pines. The second meeting of our new herb chapter will feature a lecture by Scott Lite, an ethnobotanist who will be talking about psychoactive and medicinal plants and his time in the Peruvian Amazon and Andes! Donations appreciated. 910-269-7229.
Caterpillar Hunt3 p.m., Weymouth Woods Sandhills Nature Preserve, 1024 Ft. Bragg Road, Southern Pines. Join a park Ranger at the visitor’s center for a brief talk and a 1 mile walk through the park. We will talk about basic life cycles of butterfl ies and moths and concentrate on the larval life stage, a caterpillar.
7 THURSDAYWeekly Hike at Raven Rock
9 –10 a.m., Raven Rock State Park, Raven Rock Road, Lillington. 2- to 5-mile hike on trails that can be fl at, hilly and include steps. Hike is offered weekly for ages 12 and up. 910-893-4888Function at the Junction Concert Series
7 - 10 p.m., Depot Park, 106 Charlotte Avenue, Sanford NC. Free outdoor concert featuring “Raw Honey.” 919-777-1400
10 SUNDAYSanford Second Sunday
Noon – 4 p.m. Downtown Sanford.An afternoon of music, vendors and fun in downtown. For more info, check out www.sanford2ndsundaync.weebly.com.
11 MONDAYCeliac Disease Support Group
6 – 7 p.m., Enrichment Center, Third Street, Sanford. For those with Celiac or intolerance to gluten, this support group is offered for people to share experiences, knowledge, information, suppliers and recipes. Open to the general public, and registration is not required.
14 THURSDAYFunction at the Junction Concert
Series, 7 – 10 p.m., Depot Park, 106 Charlotte Avenue, Sanford. Free outdoor concert featuring Heart of Carolina Jazz Orchestra. 919-777-1400
The Army Ground Forces Band7 - 8:30 p.m., Festival Park, Downtown Fayetteville. 910-570-1752
15 FRIDAYFayetteville After 5 - August
5 - 10:30 p.m., Festival Park, Fayetteville. Featuring The Boarder (Eagles Tribute Band) and Tuesday's Gone (Lynyrd Skynyrd Tribute Band). 910-323-1934, www.faydogwoodfestival.com
16 SATURDAYOpen house at The Griffi n
Academy: A Montessori Learning Experience, 2 - 5 p.m., 488-B Commerce Drive, Sanford. 919-499-1032
21 THURSDAYFunction at the Junction Concert
Series, 7 - 10 p.m., Depot Park, 106 Charlotte Avenue, Sanford.Free outdoor concert featuring RN5P (Solid Gold, Oldies, Beach). 919.777.1400
22 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
23 SATURDAYChildren's Treasure Trail
Adventure, 9 a.m. to 12 Noon , Sandhills Community College Horticultural Gardens, 3395 Airport Road, Pinehurst.All ages welcome but geared to ages 5 to 12. FREE. 910-695-3882 to register.
28 THURSDAYFunction at the Junction
Concert Series, 7 – 10 p.m., Depot Park, 106 Charlotte Avenue, Sanford. Free outdoor concert featuring Roger Hester & the High Country Men (Bluegrass). 919-777-1400
• ONGOING EVENTS & EXHIBITS •Fine Arts Festival, Aug 1 - Aug 29Campbell House Galleries, 482 E. Connecticut Avenue, Southern Pines. 910-692-2787, www.MooreArt.org
NC Art Pottery: Utility to UniqueThrough Saturday, August 16, 2014Fayetteville Area Transportation & Local History Museum, 910-433-1944
Items are accepted for the calendar on a space-available basis. Please send the information on your free event to [email protected] for consideration.
August 2014 www.SandhillsNaturally.com 23
E U P D R X G N S Y I N S Z B S U F E F X L K H P U A S V Y Q Z J F E I U S I L U E H X H G V Z H Q T T P U A C N D V L O S O Y Z X E R W N S A F A I A I O A A C N I E T O R P G L U I H N C L F M D W A R S X V C D U N A I R A T E G E V W B H J D R R G E L M Y K T M F H R Z E J N R E O D J C I E S X D K O D I J Z V B H H D N X O H N C G V J T D H B N E L R J S C L L O W C A R B B M P T Y L D Y Y R B S J O S N U Y Y Y U P K N E C O Z T B F O N G D
CARNIVOREDIETGLUTENFREELOWCARB
MEATMEDITERRANEANPLANTPRIMAL
PROTEINRAWVEGANVEGETARIAN
"DIET" WORDFIND
brain gamesResearch has found that keeping the brain active seems to increase its vitality and may build its reserves of brain cells and connections.
Be square! Fill in the missing numbers.Use the numbers 1 through 9 to complete the equations.Each number is only used once.Each row is a math equation. Each column is a math equation.Remember that, respecting natural operator precedence, multiplication and division are performed before addition and subtraction.
MATH SQUARES
6
• FARMERS MARKETS •Dunn Farmers MarketSaturdays from 8 a.m. - 12 noon, May-Nov. Behind Sherry’s Bakery, Clinton Ave., Downtown Dunn. 910-567-2512
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, Downtown Fayetteville. www.facebook.com/CityMarketAtTheMuseum 910-433-1457
Murchison Road Community Farmers MarketWednesdays, 10 a.m. -2 p.m., Parking Lot at Bronco Square (across from
Fayetteville State University), Fayetteville
Sandhills Farmers MarketSaturdays, 9 a.m. - 2 p.m., through Sept. 230 Chapel Hill Road, Spring Lake.www.sandhillsfamilyheritage.org, 910-497-0628
Sanford Farmer's MarketEvery Saturday, 9 - Noon, Depot Park, Sanford. All products locally grown or hand crafted! 919-343-8440
Southern Pines Farmers Market, Saturdays, 8 a.m. - 12 noon, through October 25, 2014. Downtown Park, 145 SE Broad Street and at The Armory Sports ComplexThursdays, 9 a.m. – 1 p.m., year round. 604 W. Morganton Road.
Free PapersWorking For You
Will the Internet kill your free community paper? Did instant coffee kill coffee?
New technologies change many things. But not everything. You may tweet, blog, surf, shop or search online, but you continue to read your free community paper. You just proved it.
Readership of free community papers is now higher than paid daily papers and continues to grow. Rather than being replaced by “instant” media, your local free community paper has become an important part of our neighborhood.
The reason, which sometimes is not heard because of all the noise about the Internet, is pretty obvious: your free community paper does what the Internet doesn’t. We promote connections at a local level. Free papers join readers and advertisers in ways digital media don’t.
In fact, the local content and power of your free paper makes advertising even more effective. We are the number-one medium for driving purchases. That’s important in every product category. Including coffee.
24 www.SandhillsNaturally.com August 2014
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
MAKE THE SWITCH!Go from Hog to Hero today!
128 Wilson Road Sanford, NC 27332(919) 774-4900/ (800) 446-7752
www.CEMCpower.com
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