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Yo u r G u i d e to H e a lt hy 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 ANUARY 2 0 1 5
Exploring the Rail Trail
New Year's Intentions • Make Your Own Nutritious Broth
table of contents
january 2015
Setting Intentions for the New Year, page 4
nutrition 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
Make Your Own Nutritious Bone Broth, page 6
d.i.y Energy-efficient Projects Keep Cold Out...13
wellness Five Health Improvements to Start Today..14
Explore the Dunn-Erwin Rail Trail, pg 20
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
Partying with Patricia Ranck of Indigo Earth Events, pg 22
Brain Games............................................27
“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
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Januar y 2015
from the publisher
a new year, a new list The road to hell is paved with good intentions — or so the saying goes.
Your Guide to Healthy Living in the Sandhills
As 2015 emerges, like many of you, I'm in the Editor & Publisher Joy Godwin Crowe Associate Editor Karen Gilchrist karen@sandhillsnaturally.com Contributing Writers Kelli Edwards Seuson Vess Marketing & Advertising Joy G. Crowe joy@sandhillsnaturally.com Mike Cole (Lee Co.) mcole@sandhillsnaturally.com Erin Davidson (Cumberland Co.) erin@sandhillsnaturally.com
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
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York serving the latest hot beverage — not coffee or tea,
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recipe and tips on how to make your own broth at home.
For more information or to become an advertiser, please call 910.551.2883 www.SandhillsNaturally.com www.facebook.com/sandhillsnaturallync
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health benefits and easy to make yourself. In this issue, Chef Sueson Vess shares her 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!
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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.
but bone broth. The nutritious and tasty broth is full of
Joy Godwin Crowe, Publisher joy@sandhillsnaturally.com
Proud member of
a
Proud member of
Januar y 2015
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3
lIving
resolving the problem of failed resolutions: setting intentions By Karen Gilchrist 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
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& 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.
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Januar y 2015
nutrition
salt — shaking off a bad reputation Part One of a two-part series By Karen Gilchrist “Salt of the earth” – Those of great worth and reliability “Worth one’s salt” – To be effective and efficient; deserving of one's pay
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
“Take with a grain of salt” – to accept a statement but to
accept that it was the money allowed to Roman soldiers for the
maintain a degree of skepticism about its truth
purchase of salt. Roman soldiers weren't actually paid in salt,
“Below the salt” – Common or lowly
as some suggest. They were obliged to buy their own food,
These familiar
weapons, etc., and
phrases, as explored
had the cost of these
by Gary Martin, author
deducted from their
of the “Meanings
wages in advance.”
and Origins” section
All salt comes
of the Phrasefinder
from seas past and
website, first appeared
present, and it is
in language at different
essential to human
times throughout history,
life. Its antibacterial
from Biblical through
properties provided
mediaeval and 19th-
a primary method
century periods, and
of food preservation
all share a common
prior to canning and
element — the
refrigeration, thus its
importance and value
great value.
human beings have attributed to salt.
Salt or sodium chloride (NaCl) is “…required for blood,
Time magazine online provides a “…history of the world
sweat, digestive juices and efficient nerve transmission”
according to salt…: animals wore paths to salt licks; men
(saltworks.us). The sodium from salt allows nerves to send
followed; trails became roads, and settlements grew beside
and receive electrical impulses, makes muscles stay strong and
them. When the human menu shifted from salt-rich game
makes the brain work. “It’s actually what makes every cell in
to cereals, more salt was needed to supplement the diet. But
your body function” (saltinstitute.org).
the underground deposits were beyond reach, and the salt
continued on page 9
sprinkled over the surface was insufficient. Scarcity kept the mineral precious. As civilization spread, salt became one of the
VALUES ARE IMPORTANT
world's principal trading commodities.” Indeed, salt routes transported the mineral across the Sahara Desert from Morocco to Timbuktu, from Egypt to
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the realm.” Other areas of central Africa used cakes of salt as
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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
Januar y 2015
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make your own nutritious bone broth by 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, nutrientdense food and reap the benefits of improved health and greattasting 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
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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,
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Januar y 2015
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 eightcup 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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Januar y 2015
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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 8
• 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 sueson@specialeats.com.
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Januar y 2015
nutrition Salt - shaking off a bad reputation, continued from page 5 In fact, according to recommendations of The National
blood pressure for the vast majority of the population and also
Academy of Sciences, Americans should consume a minimum
have adverse effects on numerous metabolic markers including
of 500 mg/day of sodium to maintain good health. While
elevated insulin levels and insulin resistance. Low-sodium diets
individual needs vary with one’s genetic make-up and lifestyle,
have been associated with elevating total cholesterol and LDL
most Americans not only reach their minimum requirements,
cholesterol levels, which, in turn, has been associated with
but exceed them. Healthy people eliminate excess sodium
cardiovascular events.”
through the kidneys. Americans consume about 3,500 mg/
Brownstein notes that what most of the population, save
day of sodium, which falls within the 1,150 - 5,750 mg/day
those with specific health issues or sensitivities, should be
"hygienic safety range" of sodium intake noted by Swedish
addressing is the type of salt consumed.
hypertension expert Dr. Björn Folkow (saltworks.us). While most salt intake comes from foods, some comes
Next issue: Refined vs. Unrefined Salt Sources: The Phrase Finder, www.phrases.org; “A Brief
from water, and physicians often suggest replenishing salt and
History of Salt,” Time; http://content.time.com/time/magazine/
water after exercise. Salt combats hyperthermia, helps pregnant
article/0,9171,925341-1,00.html; “Salt 101,” www.saltinstitute.
women carry babies to term and can successfully fight Chronic
org/salt-101; “Types of Salt: Himalayan vs Kosher vs Regular
Fatigue Syndrome. Human blood contains 0.9% sodium
vs Sea Salt,” by Kris Gunnars, http://authoritynutrition.com/
chloride, the same concentration as the fluid commonly used
different-types-of-salt/; “The Missing Ingredients in the Salt
to irrigate wounds, and salt maintains the electrolyte balance
Debate,” www.celticseasaltblog.com/the-missing-ingredients-
inside and outside of cells, further underscoring its importance
in-the-salt-debate/; “Salt Your Way to Health,” by David
to good health. Extreme deficiencies or excesses in sodium
Brownstein, M. D., www.celticseasaltblog.com/articles/salt-
intake have been associated hypertension and stomach cancer
articles/salt-your-way-to-health/
(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
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9
NUTRITION
vitamins can prevent vision loss from age-related macular degeneration By 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
Can vitamins slow the progression and severity of Age-related Macular Degeneration?
are like many people, you probably do
Answer: Absolutely “YES.”
not know a lot about the condition.
A large nationwide clinical study
AMD is a common eye condition
sponsored by the National Institute
and a leading cause of vision loss
of Health conducted the Age-Related
among people age 60 and older.
Eye Disease Study 1 and 2. It was
It causes damage to the macula, a
found that if you have a diagnosis
small spot near the center of the
of AMD, and you take high-dose
retina which lets us see central
anti-oxidants, it helped slow the
objects straight ahead. The macula
progression of advanced macular
is the portion of the retina made up
degeneration by 25 percent over a
of millions of light sensing cells that
six-year period. The anti-oxidants are
provide sharp central vision. When
500 mg vitamin C, 400 mg vitamin
the macula is damaged, the center
E, 10 mg lutein, 2 mg zeaxanthin,
of your field of view may appear
80 mg zinc and 2 mg copper. The
blurry, distorted, or dark.
results of the AREDS study were so
Who is at risk?
impressive that many supplement
Age is a major risk factor for
manufacturers created special
AMD. The disease is most likely
macular degeneration-fighting
to occur after age 60, but it can
formulas. If you do buy these
occur earlier. Another risk factor is
supplements, make sure the bottle
smoking. Research shows smoking
says AREDS 2 formula. In this way,
doubles the risk of AMD. AMD is
you get the appropriate dosages that
more common among Caucasians
the study showed to be beneficial.
than among African Americans or
Not only are vitamin
Hispanics. People with a family history
supplements important. Life style
of AMD are at higher risk.
choices also play a big role. Researchers found that if you avoid smoking, exercise regularly and maintain normal blood pressure 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.
169 Beverly Lane, Southern Pines, NC 28387 The Shops of Southern Pines ~ Next to The Fresh Market 910.246.0065 • www.southernpinesyoga.com 10
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).
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Januar y 2015
living
how to host a hot winter party If 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 midwinter 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
Januar y 2015
(adult libations optional). • Help guests forget the blustery outdoors with actionpacked 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: 4 4 cups watermelon, cut into 1-inch cubes 1 /2 cup fat-free half and half, plus extra reserve 3/4 teaspoon cinnamon 1 /2 teaspoon chili powder 1/8 teaspoon cayenne 1 /2 teaspoon coriander 8 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.
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11
LIVING
indoor winter gardening revolution More 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
12
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.
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Januar y 2015
D.I.Y.
energy-efficient projects keep the cold out 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
Januar y 2015
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.
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13
WELLNESS
five health improvements to start today changes 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.
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
"It starts with you," says physician assistant Tricia A.
with your primary healthcare provider who can actually
Howard, a faculty member at South
individualize a stop-smoking plan for
University, Savannah's College of
you. And, Howard says getting support
Health Professions. "You have more
from others is a crucial part of the
control over your health than you
battle. Increase your water
think you do."
intake
Here are five steps you can take today that can have a positive
Sixty percent of your body weight
impact on your overall health and
is water. Your body depends on water
wellness.
to carry nutrients to cells and to flush
Stop smoking
toxins out of vital organs, so getting
Everyone knows smoking is
the right amount of fluids each day is
bad for you. In fact, people who
crucial.
smoke have by far the greatest risk
Howard says men should drink 3
of lung cancer — the number one
liters, or 13 cups, per day. For women,
cause of cancer deaths in the
the recommendation is 2.2 liters, or 9
U.S. — and increased risk of a
cups, per day. If that recommendation
cardiac event. But many people
seems tough to follow, Howard says to
don't realize that changes in the
divide it up throughout the day.
lungs caused by smoking can
"Make sure you have water with
actually improve over time once a
every meal and also drink water at least
smoker quits.
once between each meal," she
"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
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14
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,
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Januar y 2015
wellness coffee and other drinks that contain a lot of water and not a lot
to avoid having your cholesterol checked," Howard says. "If
of calories count towards your daily fluid intake.
your cholesterol levels aren't where they should be, you can
Exercise
change them."
"Exercise reduces your
Howard says levels
risk for chronic disease,
that are too high can be
improves balance and
controlled by diet, quitting
coordination and helps
smoking and exercise,
with weight loss," Howard
although sometimes
says. "Exercise is a key part
prescription medication
of living a healthy life."
may be necessary.
Howard says the U.S.
"There are so many
Department of Health and
things we can do to
Human Services
improve not only the
recommends 150 minutes
length of our life, but the
a week of moderate
quality of those years,"
exercise or 90 minutes of
Howard encourages.
vigorous exercise a week
"Don't wait. Commit
for adults.
today to making a few small changes, and see how they
"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
improve your health over time." Content provided by Brandpoint and South University, suprograms.edu.
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 antiinflammatories," 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
Januar y 2015
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.
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15
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
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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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Januar y 2015
wellness
relax into resilience combating 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
strengthening pose, I encourage the client to soften within the
causing the stress response to kick in. Once the stress response
body and attend the sensations they may be feeling, and then
is triggered, the sympathetic nervous system reacts with fight,
once the pose is held, surrendering into a relaxing position.
flight or freeze, causing the body to flood with hormones like
These tools are taken off the mat and into the client’s life,
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
Experience the Joy ….
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.
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these things cultivate the resilience necessary for homeostasis. When one practices parasympathetic stimulation — stress
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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
Januar y 2015
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17
transforming their challenges into assignments to grow and
Honor yourself and your hearT
cultivating patience rather then reaction.
The local initiative for the American Heart Association’s Go
Another component of the stress response that is
Red for Women Campaign will be hosting many free
important to acknowledge is oxytocin. When the stress
community events and opportunities for our area to go red in
response is activated, another hormone the body releases is
advocacy for healthy heart awareness from February through
called oxytocin, also known as the cuddle hormone. This
May. Mark your calendars for February 2-7 as Paint the Town
hormone is responsible for fine-tuning the brain’s social
Red week and be sure to wear red on February 6, National
instincts, causing one to seek support. When we become
Wear Red Day. Remember, by healing yourself, you heal the
overwhelmed, we often crave to vent or talk to someone
world because you no longer pass hurt to others, but inspire
because of oxytocin. Our biology even tells us that we do not
them to live in wellness. So take time and celebrate your heart
have to face stress alone. The body has a built-in mechanism for
by choosing resilience and self care this year and spreading it to
resilience through human connection. Shared compassion and
those you love!
encouragement from one another is a natural way to build stress resilience.
For more information about Paint the Town Red week and other events for Go Red for Women , visit goredsandhillsnc.org
We must understand that pain in life is inevitable, but
Melissa Aguirre, ERYT 200 and RYT 500 is a yoga therapist,
suffering is optional, and when we make choices to support
stress management specialist and energy medicine practitioner
ourselves in dealing with stress, we can prevent unwanted
at Living Balance Studios. She is the founder and leader of The
health problems. Whether it be taking a few minutes out of
Yoga and Mindfulness Series hosted by the Wounded Warrior
your busy schedule to be quiet and focus on your breath or to
Project and is specialized in yoga therapy for the military
take a relaxing yoga class — whatever it is that grounds you —
demographic.
honor that. Because you are the source of your own peace, so give yourself permission to relax.
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Januar y 2015
WELLNESS
using oils to support your intentions by Kelli Edwards
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. Januar y 2015
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 Cleansing Cedarwood (Cedrus altantica Juniper (Juniperus communis) Essential Oils for Spiritual Reflection and Guidance Frankincense (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.
www.SandhillsNaturally.com
19
exploring the dunn-erwin rail trail abandonED tracks serve a healthful purpose By Karen Gilchrist The popularity of trains as the dominant mode of transportation for moving people and goods and connecting
Museum and parks.
both cities and rural areas may have long passed with the arrival
“It is one
of the automobile and later, the interstate highway system. But
of the most
what’s left behind provides an opportunity for some serious
treasured trails,”
“It is one of the most treasured trails.”
repurposing: taking up
says Banks. “It’s
the abandoned rails and
one of the few
putting down trails for
that we actually
walking, running, biking
physically built,
and more.
and in this case,
According to Carrie
the county
Banks, the first executive director of the nonprofit North
bought it from
Carolina Rail-Trails (NCRT), a land trust that “monitors the
us.”
state's rail system” and “actively pursues corridor preservation,
As a member
retrieval and conversion to public trails,” North Carolina has
of the North
about 30 of these trails of various lengths and services. One of
Carolina Land
the longest and most well known is the 12-year-old Dunn-Erwin
Trusts, NCRT can
Rail Trail in Harnett County.
hold rail corridors
This 5.3-mile stretch along the Aberdeen and Rockfish
temporarily until
Railroad corridor crosses the Black River and wetlands,
a county or other
connecting the downtown areas of Dunn and Erwin. Open
organization can take over the long-term management of the
during daylight
trail.
hours, the gravel
“It was a good model. It was the only one we have been
trail is close to shops
able to do that way,” Banks says. “It was donated to us by the
and restaurants and
Aberdeen and Rockfish Railroad, and we created the trail with
includes interpretive
help from a grant, and then we sold it to the county. It is one
markers and signs
of our biggest successes and favorites because the community
relaying the history
is so involved. The Rail Trail board meets every other month,
of the area. Nearby
and they have designated funds for maintenance to make it
attractions include
safer and better. They hold events on the trail. It is real lively
the Averasboro
and always has people on it. We hate to create a trail and have
Battlefield Museum,
nobody use it! A local church holds prayer walks, and the Boy
the Cape Fear River,
Scouts have built benches and birdhouses. The Dunn-Erwin trail
the Centennial Trail
is an integral part of the community.”
in downtown Erwin,
Sharon Stevens, TMP, Community Marketing Director for
the Erwin History
the Dunn Area Tourism Authority, reiterates the connection of
Room, the General
community to the trail.
Lee Airborne
20
“The rail trail officially opened in January of 2003 and is
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Januar y 2015
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 DunnErwin Rail Trail is a critical
governed by groups of volunteers. Members of the board of directors come from across the county, mainly from Dunn and
and important trail. The 5.3 miles is part of the ECG’s spine
Erwin because that’s where the trail runs, says Stevens. “County
route. The extension also joins a blueway (paddle trail) with the
employees serve on the board, and the board is responsible
greenway (shared use path). We are wanting North Carolina to
for upkeep with contributions from both towns as well as the
sort of become the great trail state and have every community
county. Erwin Parks and Recreation is involved in its upkeep.
have access to trails not only for recreation, but also for
“We have several annual events. We just held our first
transportation, going to school and running errands. The North
12-hour endurance run, The Nutcracker, on December 13. Our
Carolina route is about 370 miles, and we are 23% complete
fifth annual 5k run for CareNet Counseling will take place on
on trail.” And there are more good things to come. In the meantime,
Sunday, April 26. “And we just received the grant and are in the final
Stevens encourages everyone “to get out and enjoy it! It’s a
stages of completion of the Cape Fear River Park Connector
free family experience. You do not have to spend money to
Trail linking the Dunn-Erwin Rail Trail with the Cape Fear River
go out and enjoy the outdoors. It’s a place where families and
Trail, which will add another 1.5 miles to the trail and connect
individuals can walk, run or ride bikes.”
downtown Erwin with the river. We received a matching grant
For more information, call 910.892.3282 or visit http:// dunntourism.org/Recreation/TrailsParks, www.ncrailtrails.org,
because the property is in the town of Erwin.” The trail extension will open in April of 2015, and Banks
www.traillink.com/trail/dunn-erwin-rail-trail.aspx, www.harnett.
notes that a ribbon-cutting ceremony and celebration will mark
org/parkrec/cape-fear-river-trail-park.asp or www.greenway.org/
the event.
explore-by-state/nc. For events, visit http://dunntourism.org/
“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 Januar y 2015
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.
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EXPLORE
partying with patricia ranck
INDIGO EARTH EVENTS, LLC, OFFERS SUSTAINABLE EVENT PLANNING by Karen Gilchrist
that for my kid’s party par·ty noun \ˈpär-tē\: a social event or somebody’s 40th in which entertainment, food, and drinks birthday party? Can are provided* you help me with this sus·tain·able adjective \sə-ˈstāor that?” nə-bəl\: involving methods that do not Ranck grew completely use up or destroy natural up on Long Island resources* “around potato fields, Indigo Earth Events, LLC noun: chickens — not a creative and unique “green” event city girl. I learned styling by Patricia Ranck, “Just an old to ‘make do with hippie with a dream…to make people what you have.’ I happy & help save the earth…one party was collecting linens, at a time!" teacups, candlesticks. Patricia Ranck has always felt very I lent them out. I strongly about conservation, an organic was just trying to lifestyle and all things sustainable. save and reuse, and “I have done that as long as I can it evolved into the remember,” she says. “I started with the business.” She arrived health food and vegetarian lifestyle when in the Sandhills 20 I was like 16. I was the only teenager in years ago from the the health food store.” cold and slush of And, she has always been involved New York and saw with art. “I was an art major, and I have pansies blooming in this side of me that does appreciate art the middle of winter. for what it is. But I always think it should Everything in the tablescape picture was either “One of my kids said, be useful, that it can bring something repurposed, reused (previously owned) or recycled in some ‘Mom, it looks like the to someone’s life just sitting there, but it way. New objects are sustainable, such as fair trade, soy candles and organic fruit. land of Oz!'” can even be more useful than that.” Among the Ranck has custom items Ranck successfully, creates are cake toppers, chalkboard art, signs, banners, though by accident, found a way to buntings, ceremony backdrops, table linens, chair covers, combine two of her passions in life florals — whatever clients can dream up. to create Indigo Earth Events, LLC, “I like to take others’ ideas and build them physically, an event-styling company that offers bring it to fruition,” says Ranck. “I want to do décor, setup for custom and handmade as well as people, design it if they want, arrange, help do-it-yourselfers, rental décor for wedding, social and and I like to do everything as sustainably as possible. corporate events. “I really like to do cake toppers, the sculpting part of that, “It happened by accident in New custom ones for weddings, for people’s birthdays. I can make York,” Ranck says. “It started with my Patricia Ranck, Owner it look like people, like the one that I did of a guy for his 70th kids’ parties. I’d have a theme, and I’d of Indigo Earth Events, birthday. I find that when I do things like that, people save have a piñata, build a playhouse, and describes herself as them. Three years later, he still has it. I get a kick out of that. then people started coming to me "just an old hippie and saying, do you think you could do That gave him his moment.” with a dream."
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Custom cake toppers are a specialty at Indigo Earth Events. 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 explore: to contact Ranck, visit www.facebook.com/ Indigo Earth Events, LLC indigoearthevents. Serving Moore Co. and Karen Gilchrist is a surrounding areas. writer, yoga instructor and longtime resident of Southern By appointment, 910.638-8322, Pines. You can reach her at indigoearthevents@icloud.com. karen@sandhillsnaturally.com. www.facebook.com/ *www.merriam-webster.com/ indigoearthevents dictionary
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explore
resource guide ANIMAL HEALTH & WELLNESS Spay Neuter Veterinary Clinic Offering affordable spay and neuter for the Sandhills area. Call for an appointment, 910.692.3499 (FIXX), 5071 US Hwy 31, Vass. Donate at www.companionanimalclinic.org Artwork/glasswork Lionheart 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 lionheartglassworks@gmail.com CHILDREN & EDUCATION The Griffin Academy: A Montessori Learning Experience, 488-B Commerce Dr., Sanford. 919.499.1032, www.thegriffinacademy.org Chiropractic Care Chiropractic Wellness Center Dr. David Fonke 1570 HWY 87, Cameron. 910.436.3336, cameronchiropracticwellnessclinic.com Coffee Rude Awakening coffee house, 227 Hay St., Fayetteville. 910.223.7833, www.rudeawakening.net Colon hydrotherapy Pure Phoenix Cleanse & Wellness Center, offering Colon Hydrotherapy and Ionic Foot Detox. 305 Owen Dr., Fayetteville. 910.849.8891, purephoenixcleanse@ gmail.com ELECTRICITY Central Electric Membership Corporation, Your Friends, Your Neighbors, Your Cooperative.128 Wilson Rd., Sanford. 919.774.4900, www.cemcpower.com
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ESSENTIAL OILS Joy Crowe, Wellness Advocate for dōTERRA Essential Oils. IPC# 1318413. 910.551.2883, www.mydoterra.com/sandhillsnc
Corinne Henderson, Independent Representative for Advocare, offering energy, weight-loss, nutrition and sports performance products. 508.954.6415, www.advocare.com/140154604
Kelli Edwards, Wellness Advocate for dōTERRA Essential Oils. IPC#446470. 910.644.2307, www.mydoterra.com/ detoxdiva
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, yogangie@hotmail.com, www.facebook.com/livingbalancestudiosnc
Environmentally friendly household goods Green Goods - Recycled, Repurposed and Organic Goods 220 NW Broad St., Southern Pines. 910.692.5211, www.greengoodsshop.com FINANCIAL SERVICES Lisa 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, lisa.whalen@thrivent.com EVENT PLANNING Indigo Earth Events, LLC - Party Sustainably! Offering "green" event styling, custom decor, rentals for weddings/social/corporate events. By appointment, 910.638-8322, indigoearthevents@icloud.com. www. facebook.com/indigoearthevents EYE HEALTH Cape Fear Eye Associates offers complete eye and vision care — from children’s eye exams and pediatric eye muscle surgery to cataract surgery, glaucoma treatment and LASIK. 1726 Metro Medical Drive, Fayetteville. 910.484.2284 or 800.829.2284, www.capefeareye.com Health & Fitness First Health Fitness, 170 Memorial Dr., Pinehurst. 910.715.1800, www.firsthealth.org/fitness
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Health & WELLNESS Guiding Wellness, Inc., Wellness Consulting~Holistic Life Coaching and Therapy. "A holistic-centered therapeutic environment committed to the discovery, recovery and maintenance of living in balance." 3710 Morganton Rd., Ste. 110, Fayetteville. 910.864.6257, guidingwellness@yahoo.com Lotus Holistic Health, Alicia Agard, Ph.D, DN, CCN. Digestive disorders, fibromyalgia, female conditions total body detox, nutrition, difficult-toresolve conditions. 2504 Raeford Rd., Fayetteville. 919.426.7787, www.lotusholistichealth.org Massage Therapists Michael 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.
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resource guide 919.478.5647, www.facebook. com/sandhillstherapeuticeffects, sandhillstherapeuticeffects@gmail.com. Natural Foods Nature's Own Natural Foods Market offers a wide selection of natural, organic and herbal food products, teas and remedies, hard-to-find herbs, roots and spices, supplements & more. The Kitchen lunch counter and Juice Bar. 195 Bell Ave., Southern Pines. 910.692.3811, www.naturesowninc.com The Butcher and The Baker Serving 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 PARENTING Sugar Plums Mom, Cloth diapers, nursing supplies, slings and wraps, toys & more. 910.684.8016, 222 W. Pennsylvania Ave., Southern Pines. www.facebook.com/sugarplumsmom Prana Doula, Ashley Keith, RPYT, CD, LCCE, Lamaze-certified birth doula, childbirth education & pregnancy yoga. 222 W. Pennsylvania Ave., Southern Pines. 910.585.4084, www.pranayogadoula.com Natural skincare The 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, thefreshfactory@yahoo.com, www.etsy.com/shop/thefreshfactorydeo
continued grown produce. Now taking subscriptions for spring co-op boxes. 910.722.1623, info@sandhillsfarm2table.com, www.sandhillsfarm2table.com RESTAURANTS Sherefe, 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 . SPIRITUALITY Center for Spiritual Living Fayetteville Teaching Center, offering spiritual enrichment and development classes, workshops, Wisdom Wednesday gatherings and more. 1404 Raeford Rd., Fayetteville. 910.644.6608, www.cslfayettevilletc.org sustainable living Sustainable Sandhills is a nonprofit on a mission to preserve the environment of the Sandhills through education, demonstration, and collaboration through four core program areas: Clean Air, Clean Water, Green Schools, Green Business. 351 Wagoner Drive, 2nd Floor, Suite 332-334, Fayetteville, NC 28303. 910.484.9098, info@sustainablesandhills. org, www.sustainablesandhills.org Vitamins & Supplements Whole-food based nutrition, through Juice Plus+, including juice powder concentrates from 25 different fruits, vegetables and grains. And grow your own good health with the Tower Garden! www.jcrowe.juiceplus.com and jcrowe.towergarden.com Yoga StudioS Embrace 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, 910. contact@southernpinesyoga.com www.southernpinesyoga.com WRITING & EDITING SERVICES Plays with Words: Writing, editing and proofreading. Over 25 years' experience. Karen Gilchrist, 910.638.6397, playswithwords@embarqmail.com This Resource Guide is a directory of local natural health and wellness practitioners and supporters of green living in our community. To find out how you can be included in our Resource Guide, call Joy at 910-551-2883 or email joy@sandhillsnaturally.com.
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.
PRODUCE DELIVERY Sandhills Farm to Table. Eat fresh, locally
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calendar of events • january
1 2
thursday Happy New Year! Welcome 2015!
FRIday New Years Crafts at the Southern Pines Library, throughout the day. www.southernpines.net/412/KidsSpecial-Events
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wednesDAY Public Meeting: Interbasin Water Transfer, Cape Fear & Jordan Lake Wednesday, 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 Harold.M.Brady@ncdenr.gov.
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FRIDAY National 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
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sUNday The Southern Pines Library’s ongoing lecture series "Explorations: A Forum for Adults" will be held on Sun.,
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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.
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MONday Celiac Disease Support Group 6 - 7 p.m., Enrichment Center, Third St., Sanford.
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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
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monDAY Martin Luther King Jr. Holiday
MLK Holiday Celebration Parade, 11 a.m., downtown Dunn.
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thursday Soups 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.
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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.
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SATURday The 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
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SUNday Sandhills Wedding Expo, 1 - 4 p.m. at Pine Needles Lodge & Golf Resort in Southern Pines.
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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.
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tuesday The 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.
FRIday 4th Friday, 6 - 10 p.m., Downtown Fayetteville. 4th Friday is a true celebration of the arts and downtown Fayetteville. 910.323.1776, www.theartscouncil.com/fourthmain.php
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calendar of events • january • 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.
Fayetteville City Market Wednesdays 2 - 6 p.m.; Saturdays 8 a.m. - 1 p.m.; Fourth Friday 6 - 10 p.m. Fayetteville Transportation & Local History Museum Grounds, Fayetteville. www.facebook.com/ CityMarketAtTheMuseum 910.433.1457
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.
3 4 5
JCBEQFU QCMUNW
WFJUUQDNEHW
SRU XESFRUJW WEPU REMUQ
This author wrote The Notebook:
Answers: 1) Romance, 2) Novels, 3) Screenplays, 4) The Watchers, 5) Safe Haven, Nicholas Sparks
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Calendar information runs on a space available basis with free events given priority. Send information for the calendar to joy@sandhillsnaturally.com.
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 Market Every Saturday, 9 a.m. - Noon, Depot
"it's a new year" word find
Research has found that keeping the brain active seems to increase its vitality and may build its reserves of brain cells and connections.
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Southern Pines Farmers Market, The Armory Sports Complex, Thursdays, 9 a.m. - 1 p.m., year round. 604 W. Morganton Rd., Southern Pines.
• FARMERS MARKETS •
brain games
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Park, Sanford. All products locally grown or hand crafted! 919.343.8440
C R D T K D W M O H I C S K Q
H S K N G H J Y N V E L C E P
POSITIVITY RESILIENCE RESOLUTION SALT
INTENTION NEW YEAR NUTRITION PARTY
BROTH EFFICIENT ENERGY HEALTH
W B G K J X B L F T O A C G H
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R E S O L U T I O N H N L I X
N N C T Z M Q Y Q P E Y V T Q
K O R O H O N C E I V T O N H
T Y I T D H R F L Y M I M H R
V L O T W Q F I L T O V N S D
N R A P N I S W K R C I E X I
B U K S C E P L H A K T W B R
U Q R I R Q T X U P F I Y X Y
E N E R G Y U N E A F S E F L
T N N N J O Z S I R S O A V H
T X O M M H X Y Y G A P R M N
R W Q N O I T I R T U N O L J
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FRESH
ORGANIC
S E AS O N A L
It takes 10 calories of fossil-fuel1 energy to produce a single calorie of modern supermarket food! Switch to fresh snacks and ingredients for a lighter “foodprint”—your tastebuds and your planet will thank you.
Foods grown organically skip the pesticides, synthetic fertilizers, growth hormones and are not genetically modified!2 Organic not only reduces greenhouse gas but it also builds carbon-storing soils.3
Fruits and veggies that are ripe & in-season have the most flavor and nutrients.4 By choosing these you are supporting a system that works with our Earth, not against it.
LO C A L
COOL FOODS: COOL FACTS
U N P R O C E SS E D
The average conventional food product travels 1,500 miles.5 Support your local food system with a CSA, trip to the farmer’s market, or look for signs at your local grocer. Coolest of all? Try growing your own.
MINIMIZE PAC KAG I N G Packaged foods may seem cheap, but in fact processing and packaging account for 26 cents of every food dollar.6 Opt out of oil-based plastics with fresh snacks.
www.coolfoodscampaign.org
Shorten the journey from farm to you! Eating whole, real foods provides your body with energy while reducing energy-intensive production methods.
LOW WAST E
PASTURED ANIMALS
Feed people not landfills by cooking what you need, loving your leftovers, and composting what’s left. Food makes up 21% of waste going into municipal landfills creating planetwarming Methane gas (CH4).7
Animal confinement operations (beef, poultry, pork & dairy) contribute to air and water contamination8 as well as to CH4, N2O, and CO2 emissions.9 Reduce your intake, and select organic, grass-fed products.
1. http://michaelpollan.com/articles-archive/farmer-in-chief/; 2. http://www.ams.usda.gov/AMSv1.0/nop; 3. http://www.fao.org/docrep/016/ap563e/ap563e.pdf; 4. http://www.naturalnews.com/035575_seasonal_food_diet_health.html; 5. http://www.worldwatch.org/node/6064; 6. http://www.ers.usda.gov/data-products/food-dollar-series/food-dollar-application.aspx#.UVtCTqLqmQ0; 7. http://www.epa.gov/foodrecovery/; 8. http://www.ncifap.org/issues/environment/; 9. http://papers.ssrn.com/sol3/papers.cfm?abstract_id=1646484
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