Sandhills Naturally • Nov. 2014

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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 • NOVE M B ER 2 0 1 4

Exploring San-Lee Park Oils: What's Hot — And What's Not • Shop Local Gift Guide

table of contents

november 2014

Coconut or Olive Oil? All About Oils, page 4

nutrition Cooking Oils: What's Hot — Or Not..........4 Inspired Holiday Treats...............................6 Blue Pumpkin Soup...................................7 Opinion: Are the Fluids You Drink Contributing to Health Issues?...................8 Healing Ingredients in Your Kitchen ..........9 Farmed Fish and the Organic Label..........16

Explore San-Lee Park, page 16

living Have a Raised Bed Garden by Spring........10 Conserve Energy & Keep Winter Bills Under Control.........................................12

Introducing Gina Allen and ReNewU Wellness Spa, page 21

d.i.y Make Your Own Hand Sanitizer...............13

wellness Yoga and PTSD........................................14 Boost Your Immunity with Essential Oils...17

explore

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

Shop Local Holiday Gift Guide.................18 Explore San-Lee Park................................20 ReNewU Wellness Spa.............................22 Resource Guide.......................................24 Calendar of Events..................................26 Brain Games............................................27

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“Yoga has the capacity to expand our knowing of who we are outside of the wounds and past experiences. A Texas veteran said, ‘Yoga shows me what is right with me.’” Melissa Aguirre on Yoga and PTSD, pg. 14

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November 2014

from the publisher

a time of thanksgiving

Thanksgiving is just around the corner. It's a time to reflect on what we are

Your Guide to Healthy Living in the Sandhills

thankful for in our lives, to spend time with our family and friends, and for me, a time to assess how we can better serve those we love. I'm thankful for my family and our

Editor & Publisher Joy Godwin Crowe Associate Editor Karen Gilchrist karen@sandhillsnaturally.com Contributing Writers Kelli Edwards Melissa Aguirre Marketing & Advertising Joy G. Crowe joy@sandhillsnaturally.com Mike Cole (Lee Co.) mcole@sandhillsnaturally.com Erin Davidson (Cumberland Co.) erin@sandhillsnaturally.com Logo Design Petra Bobbitt, Wild Hair Graphic Design petra@wildhairdesign.com Published by Main Street Media 213 Skyland Plaza, Ste 1370-163 Spring Lake, NC 28390 For more information or to become an advertiser, please call 910.551.2883 www.SandhillsNaturally.com www.facebook.com/sandhillsnaturallync

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natural ways to keep my family healthy. In this issue you'll find information about natural ways to boost your immune system, as well as places to explore for some quality family time.

Thanksgiving is also about food! For parents, making good choices when cooking for your family is one way to show your love and keep them healthy. There are now so many choices of cooking oils that it is sometimes overwhelming and hard to know which type is best for you, and best for your style of cooking. Karen Gilchrist tackles that subject this month to help clear the counter of confusion.

In November we also celebrate Veterans Day. As a military wife, I'm cerainly thankful for our veterans and service members and recognize the many sacrifices that they and their families have made and continue to make for our country. One in five veterans of the Iraq

I'm thankful for beautiful sunsets in western Harnett County.

and Afghanistan wars is diagnosed with Post Traumatic Stress Disorder. And although the acronym PTSD has only become wellknown in the past few decades, there is no doubt that veterans from all wars and conflicts suffer from its effects. Sadly, military veterans account for 20 percent of U.S. suicides, and suicide among U.S. troops overall has increased, averaging one a day. Many veterans, active duty and wounded warriors have turned to yoga to help heal from trauma. The Wounded Warrior Project offers assistance for injured soldiers and veterans to take yoga, and Melissa Aguire talks about the healing benefits of that program in her article "Yoga and PTSD." I encourage you to be thankful for the small businesses that contribute so much to our communities. Please support the ones that make this publication possible.

As you start on your holiday gift list, remember to shop local. See our Holiday Gift

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Copyright Š2014 by Main Street Media and Sandhills Naturally. All rights reserved.

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

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

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a

Proud member of

November 2014

Guide for some unique gift ideas from local businesses. 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.

Thanks for reading Sandhills Naturally!

Joy Godwin Crowe, Publisher

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3

nutrition

oils: what's hot — and what's not — for cooking

By Karen Gilchrist Brace yourself. They’re coming. The holidays. And if you are one of those holiday chefs who looks forward to spending time cooking for family and friends, chances are you may already be contemplating menus and poring over cookbook collections for favorite recipes. Regardless of what you are planning to prepare –– unless, of course, you follow a raw diet –– at some point you will reach for the cooking oil. But which one? Can you use just one oil for most purposes? And are some oils better than others?

bonds in the fatty acid molecules, the double bonds of polyunsaturated fats are chemically reactive and sensitive to heat.” Gunnars has created a research-based “ultimate guide” to healthy cooking oils based on fatty acid composition and nutrients as well as source and method of refining (Healthy Cooking Oils – The Ultimate Guide, http://authoritynutrition. com/healthy-cooking-oils/).

Just as there is a tool for every job, there is a cooking oil option for every method of cooking — or not cooking, as it may be. One wants to choose oils that are healthy before and after heating. One factor to consider is the stability of the oil. At high heat, unstable oils undergo oxidation, forming free radicals and other unhealthy compounds one doesn’t want to eat. An oil’s resistance to oxidation or to going rancid (spoiling) depends upon the degree of its fatty acid saturation.

• >90% saturated fatty acids, thus very heat resistant

According to Kris Gunnars, CEO and founder (and medical student!) of Authority Nutrition, an Evidence-based Approach (http://authoritynutrition.com), “Saturated fats and monounsaturated fats are pretty resistant to heating, but oils that are high in polyunsaturated fats should be avoided for cooking.” While saturated fats, like coconut oil, have single

Coconut Oil, preferably virgin – Best choice for high-heat cooking • semi-solid at room temperature; long shelf life • rich in Lauric Acid, which can improve cholesterol and help kill bacteria and other pathogens • Fatty Acid Breakdown: Saturated, 92%; Monounsaturated, 6%; Polyunsaturated, 1.6%. (Saturated fats were once considered unhealthy. New studies suggest otherwise.

Butter (clarified or ghee, preferably from grass-fed cows) • contains Vitamins A, E and K2 • rich in Conjugated Linoleic Acid (CLA), which may lower body fat percentage in humans and Butyrate, which can fight inflammation, improve gut health • Fatty Acid Breakdown: Saturated, 68%; Monounsaturated, 28%; Polyunsaturated, 4% Olive Oil, preferably quality Extra Virgin Olive Oil • well-known for heart-healthy effects and can improve health biomarkers • can raise HDL (the good) cholesterol and lower the amount of oxidized LDL • Fatty Acid Breakdown: Saturated, 14%; Monounsaturated, 75%; Polyunsaturated, 11% • still fairly resistant to heat; store in a cool, dry, dark place to prevent rancidity Animal Fats – Lard, Tallow, Bacon Drippings • One can purchase prepared lard or tallow from the store or save drippings from meat cooked at home, preferably from pasture-raised or grass-fed animals whose grain-free diets will produce more saturated and monounsaturated fats and fewer polyunsaturated fats.

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November 2014

Red Palm Oil (unrefined) from sustainably harvested trees • primarily comprised of saturated and monounsaturated fats, with small amounts of polyunsaturates • rich in Vitamins E, Coenzyme Q10 and other nutrients Avocado Oil • similar to olive oil, primarily monounsaturated, with some saturated and polyunsaturated • use in cooking or use cold Fish Oil • very rich in the animal form of Omega-3 fatty acids, which are DHA and EPA • best fish oil is cod fish liver oil, because it is also rich in vitamin D3 • high in polyunsaturated fats and should never be used for cooking Flax Oil • contains the plant form of Omega-3, Alpha Linolenic Acid (ALA) • high in polyunsaturated fats and should NOT be used for cooking.

cooking – no frying or high-heat cooking • EXCEPTION: macadamia nut oil, which is mostly monounsaturated and can be used for low- or medium-heat cooking Seed and Vegetable Oils • highly processed and refined • very high in Omega-6 fatty acids

Canola Oil • derived from rapeseeds with euric acid (a toxic, bitter substance) removed • most fatty acids monounsaturated • Omega-6 and Omega-3 in a 2:1 ratio, which is perfect • due to refining process using hexane, not recommended for consumption by Gunnars Nut Oils and Peanut Oil • rich in taste • very rich in polyunsaturated fats, thus a poor choice for

• not recommended for cooking • new research suggests consumption is linked to serious disease, including heart disease and cancer • includes soybean, corn, cottonseed, canola, rapeseed, sunflower, sesame, grapeseed, safflower and rice bran oils, many of which are also primarily GMO crops Proper storage of fats and oils in a cool, dark and dry place is important to prevent them from going rancid. Heat, light and oxygen are the primary threats to oils. Gunnars also suggests buying oil in smaller amounts, increasing the probability of use before they have the opportunity to spoil.

So, no, a one-oil-suits-all choice does not really exist, and depending on the source and study, agreement on which oils are best for consumption varies. But by matching the appropriate oil and cooking method, and avoiding those that offer the least amount in terms of health factors, one can help ensure the best outcome for health and taste in the completed dish. For more resources and smoke point information, see this article on our website at www. sandhillsnaturally.com.

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.

November 2014

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inspired holiday treats Cookies, cakes and pies are the typical treats associated with the holidays, but there are other ways to celebrate the sweetness of the season. Flavorful appetizers, beverages and snacks can also carry those richly sweet tastes you crave.

According to registered dietitian Dawn Jackson Blatner, healthy swaps can be easy and flavorful with just a little planning. Whether you’re eating out or hosting your own holiday bash, there are ways to choose more healthful options for your celebrations.

Gingersnap Prune Cheesecake Healthier holiday tips Bites To help you enjoy all the sweet dishes of the season, Blatner created the following recipes which feature one of her favorite ingredients — prunes. This Servings: 12 versatile ingredient can sweeten up dessert, provide balance to a savory appetizer 1 1/4 cups 2 percent plain and add body to a slimmed-down version of hot chocolate, while providing fiber Greek yogurt and other nutrients.

1 egg • Small, satisfying bites. Keep portion control in mind and remember

2 tablespoons coconut sugar that giving into cravings in a small way can minimize the chance of overindulging later. For a skinny take on a popular holiday dessert, top simple bite-size Cooking spray cheesecake with juicy prunes and tangy ginger. The use of Greek yogurt instead of 12 small gingersnap cookies cream cheese keeps calories down but protein up, and diced prunes top it off for 1/2 cup Plum Amaz!ns a sweet fruit flavor. In fact, using 1-1/4 cups 2 percent plain Greek yogurt instead

2 tablespoons minced of the same amount of regular cream cheese saves more than 700 calories while candied ginger adding 12 grams of protein per recipe.

Preheat oven to 325°F. Combine yogurt, • Sweet starters. Finding the perfect holiday appetizer that is both egg and coconut sugar in medium delicious and healthy is not always easy. Substitute fruit in dishes where veggies bowl and stir by hand until smooth. are more expected, such as a decadent bruschetta. Dress up toasted baguettes Mist mini-muffin tin with cooking spray. with balsamic-prune relish and goat cheese for a taste that is nothing but a sweet reward, and delight your fellow party-goers with a tasty appetizer they can also Place ginger­snap cookie at base of each feel good about. mini-muffin mold. Note: If cookie is too • Delightful drinks. Remember that beverages can pack a big calorie large, use fine cheese grater or knife punch, especially with specialty flavors and syrups added in. Ward off the chill and trim to fit. Fill each muffin tin to in the air with a sweet, new and reduced-fat version of hot chocolate. Adding top with yogurt mix­ture. Bake for 35 prunes and prune juice is a surprising way to reduce fat and still enjoy the rich and minutes. Remove from oven and let cool creamy flavor of this classic drink. The prunes act as a fat mimic, providing body for 10 minutes. Refrig­erate for at least and thickness while complement­ing the chocolate taste.

30 minutes to set. Stir together Plum • Edible gifts. Looking for a DIY gift idea that is delicious and indulgent Amaz!ns and ginger. Top each miniwithout the guilt? Swap out the typical cookie platter for a wholesome alternative cheesecake with Plum Amaz!ns mixture. in a jar. Tied with a pretty bow or raffia, a Mason jar filled with sweet and Balsamic Prune & Goat Cheese Bruschetta crunchy trail mix makes a Servings: 12 perfect present from the heart. Diced prunes dipped 1/2 cup balsamic vinegar in rich dark chocolate are a

1 cup thinly sliced red onion sweet treat. Combine them 12 prunes, quartered with heart-friendly nuts and 12 slices (1/4-inch each) sourdough baguette, toasted whole grain or a gluten-free

3 ounces soft goat cheese cereal for a snack that tastes

1 cup arugula (about 36 leaves) too good to be good

2 tablespoons chopped walnuts for you.

Simmer vinegar and onion about 8 min­utes, until onion is Get started with these tender. Add in prunes until warm, about 3 minutes. Top each delicious recipes created by baguette slice with 1/4 ounce goat cheese, 3 arugula leaves, Dawn Jackson Blatner, and 1 tablespoon prune mixture and 1/2 teaspoon walnuts. visit www.sunsweet.com for additional recipes.

Courtesy of Family Features 6

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November 2014

NUTRITION

what to do with all those pumpkins? make blue pumpkin soup

By Chef Karen Littlefield You may have received a blue pumpkin in your co-op produce box this fall and wondered what to do with a blue pumpkin. There are many varieties of blue pumpkins, such as Queensland Blue, Australian Blue, Jarrahdale, Blue Doll and Blue Moon. Blue pumpkins are prized as a cooking pumpkin because of their thick flesh and superior sweet flavor, which has a smooth texture when cooked. You can cook them as you would any pumpkin and use them in any of your favorite pumpkin recipes. blue pumpkin soup 1 lb of chopped pumpkin 1 oz of butter

The Perfect Pumpkin

1 medium onion, finely chopped

The plentiful pumpkin, of any color, is a perfect food.

2 cloves of garlic, crushed

• Rich in carotenoids (beta-carotene) and potent

3 cups of chicken or vegetable stock

antioxidants, like vitamin A (which is great for vision!) and

1 tablespoon of tomato paste

vitamins C and E

1 tablespoon of grated parmesan cheese

• Full of dietary fiber, helping digestion

Salt and Pepper

• A good source of B-complex group of vitamins like

Chop the pumpkin into large cubes (not using the skin and seeds). Sweat the onion and garlic in butter in a large saucepan until the onion is clear. Add the pumpkin and garlic and sweat for a minute. Add three cups of chicken or vegetable stock and the tomato paste.

Cover and simmer for 20 minutes or until the pumpkin is tender. Blend in batches till smooth.

Serve sprinkled with grated cheese.

Sandhills Farm to Table Chef Karen Littlefield is owner and master chef at Filly & Colt's restaurant in Long Leaf Country Club in Southern Pines.

November 2014

folates, niacin, vitamin B-6 and thiamin • Pumpkin beats banana when it comes to the nutrient potassium, which helps restore the body's balance of electrolytes after a workout.

• Pumpkin seeds - pepitas - are a great source of protein and contain zinc, magnesium, copper and phytosterols.

They are beneficial for the prostate gland (controlling BPH), for killing intestinal worms and for reducing bad cholesterol.

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7

OPINION

are the fluids you drink contributing to health issues?

By Jerry Holder

After being diagnosed with prostate cancer in 2006, I began a quest to determine what causes cancer and how to prevent it and its return. My quest has resulted in a journey that has introduced me to the work of many scientists and doctors whose studies are on the role of water in our bodies.

It wasn’t long before I realized that water was something that was primarily excluded from my diet. Most fluid intake for me was carbonated beverages, juices, coffee and other processed drinks. This habit contributed to my body becoming very acidic and dehydrated, a condition in which cancer and many other illnesses can thrive.

Nutritional consultant and author Shan Stratton says, “When it comes to our health, the importance of water consumption should never be overlooked.” Below is some information taken from the chapter titled ”Alkaline Water” in his book Living Alkaline in an Acidic World.

“Let’s take a look at some common yet possibly dangerous misconceptions of the need for proper water consumption. Let’s also keep in mind that these are not only misconceptions of the general public but quite often by health professionals and the

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medical establishment as well.

Misconceptions about water: 1. The assumption that the only sign of dehydration is dry mouth: When you reach the state of dry mouth, you are already beyond the first stage of dehydration. In fact, at this point, our bodily functions have already begun breaking down, and enzyme activity is reduced. This is a serious matter because many health professionals have not properly understood the seriousness of our drought management system.

2. The belief that water is a substance that only dissolves and circulates different things in the body: There are two primary, or maybe a better word is general, functions that water has in the body. The first is its lifesustaining properties. The second is its life-giving properties.

The former is easily recognized while the latter is often overlooked. These are both vital to maintaining good health as well as improving your current state of wellbeing.

3. The third mistake is based on the premise that the human body can efficiently regulate water intake throughout the lifespan of a human person: As we age, if we do not drink adequate amounts of water, our total body percentage of water declines. It is well documented that with this decline comes an increased risk of decline to many if not most functions within our body. Increased age requires increased intake. Our cells become prune like, rather than being plum like, which shows adequate molecular hydration levels.

4. The fourth common misconception concerning water is the belief that any fluid can replace the water needs of the body: All other liquids, whose medium is water, will actually pull water out of the body and dehydrate the blood and tissues.

The problem is that many people are living with mild to severe states of chronic dehydration. This reality is leading to multiple disease states in the body. Persistent dehydration continuously creates new toxic chemical states in the body.

When these chemical states occur, it may cause structural changes, or even affect the genetic blueprints of our bodies.

Who knew that water shortage in the body can even do harm to our DNA!” Learning more about water, and changing the amount and the quality of the water I drink, has been life changing. I hope this article encourages you to rethink the fluids you consume.

Jerry Holder, of Holder Farms, is a resident of Cameron, N.C., and an Enagic® Independent Distributor. He can be reached at 910.245.7972. Reference: “LIVING ALKALINE IN AN ACIDIC WORLD,” by Shan Stratton, Core Health Products.

Photo: © Johanna Goodyear | Dreamstime Stock Photos.

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November 2014

nutrition

healing ingredients in your kitchen

By Joy G. Crowe

As you are planning your Thanksgiving menu, it's a great time to take stock of your pantry. Do you need to replace spices that may be beyond their shelflife? (Spices won't spoil, but will loose their potency. As a general rule, whole spices will stay fresh for about four years, ground spices for about two to three years and dried herbs for one to three years.) As you replace spices and herbs, try to replace them with organic when available. It's also a good time to learn a little bit about beneficial herbs and pantry staples that perhaps you can incorporate into your cooking not only to spice things up, but help your health as well.

The terms herb and spice are sometimes used interchangably, but in general, herbs are the leafy portions of a plant and can be used dried or fresh. Spices, generally, are harvested from any other portion of the plant (like berries, seeds and roots) and are typically dried. Some plants are both an herb and a spice. The plant known as coriander (or cilantro!)gives us the leafy leaves and stem of the herb cilantro, and when the plant goes to seed it produces the spice coriander. Excavations and research show that herbs were important to ancient Egyptians and Greeks. But herbs were in use and cultivated in the Orient many centuries before they gained appreciation in the West.

According to legend, Chinese medicine was founded by Chinese herbalist Shennong (also Shen Nung), who lived in 28th century B.C. In his book Herbal Folk Medicine: An A to Z Guide, Thomas Broken Bear Squire wrote that "Native healers have used plants and ther natural remedies to improve physical and mental health of their patients since before recorded histry. Today, according to various authorities, some 60 percent of all the medicines we have either come diretly from plants or else are synthesized botanical formulas. Still other herbs and plants are effective medicines just as they come from nature...."

This list is just a sampling of beneficial ingredients you should stock in your pantry and incorporate into your meals. You probably already use many of them, but November 2014

did you know your favorite herb may have antibacterial and antivral properties and be a good source of anti-oxidants? There are many different ways to use and take herbs as well — through cooking, infusions, teas, extracts and capsules, salves and ointments.

1. Garlic (allium sativum), is a member of the lilly family and has historically been used to fight infection and prevent gangrene and as an antiobiotic, antifungal and antiviral. Cherokee healers used it as a remedy for asthma, croup, scurvy and colic.

Studies have shown that it can help treat heart disease, as it lowers blood pressure and reduces clotting. The National Cancer Institute also reports that studies suggest that garlic consumption may reduce the risk of developing several types of cancer, especially cancers of the gastrointestinal tract.

2. Basil (ocimum basilicum) is a popular seasoning, but has long been used as a medicine. It is a source of vitamin A, beta carotene, magnesium, potassium and C. It has anti-inflammatory and antiviral properties and can help prevent osteoarthritis. It is believed to invigorate the nervous system and can also boost the libido.

3. Cinnamon (cinamomum verum) oil and cinnamon sticks have historically been used to treat upset stomach. According to the U.S. National Library of Medicine, cinnamon is used to help treat muscle spasms, vomiting, diarrhea, infections, the common cold, loss of appetite and even erectile dysfunction. In people with diabetes, cinnamon may help improve glucose and lipids levels and may lower blood sugar, according to recent studies.

4. Cayenne (capsicum annuum) can be found as an ingredient in many medicines. The chemical capsaicin is obtained from cayenne. It has long been used by herbalists in salves to relieve pain of www.SandhillsNaturally.com

arthritis and swollen joints. Cayenne increases blood flow, increases coronary output and warms up the body. It promotes digestion and can improve the absorption of other nutrients in foods. There are claims that capsaicin's antioxidant properties help to fight the carcinogen nitrosamine, a cancer-causing agent.

5. Cumin (cuminum cyminum), rich in vitamin C and iron, can improve the absorption of other nutrients in foods. It is a carminative, which means that it relieves flatulence. It aids in digestion and appetite and has antifungal and antimicrobial properties.

6. Oregano (origanum vulgare) has high levels of antioxidants and antimicrobial compounds. It contains the phytochemical Quercetin, which is known to slow cancer growth, and carvacrol, a compound that research shows to be a potent anti-cancer agent, killing prostate cancer cells. Oregano also helps fight the common cold and settle the stomach.

7. Rosemary (rosmarinum officinalis) is a member of the mint family. It has been used to aid digestion, fight headaches and help memory. It has strong antioxidant properties and was used as a way to prevent food spoilage (meats were wrapped with rosemary) before the advent of refrigeration.

Rosemary has a high concentration of the antioxidant carnosol, and research shows it may have benefits in cancer treatment.

These are just a few items in your kitchen pantry that can have wonderful health benefits. In future articles, we will continue to explore the healing power in nature!

Joy G. Crowe is a mother of two and the publisher of Sandhillls Naturally.

9

LIVING

raised-bed gardening

seven steps to a ready raised bed come spring

By Nanvy H. Vest With the help of CCCC Sustainable Agriculture student

start with a six-inch layer of dried leaves, two inches of manure,

JoyceAnn Heiser, I readied my first raised bed over the winter of

four inches of "greens," two inches of a "brown" other than

2013 and had a successful first growing season. So successful,

dried leaves and two inches of soil. These are approximate

in fact, that I readied two more beds over this past winter and

amounts. A little more or less of any layer won't affect the

enjoyed a bounty of food from

outcome. Once you

my three raised beds. You can

have all this in

do this, too, and here's how in

the bed, mix it up

seven steps.

with a shovel or

1. Gather Supplies:

metal rake. Water

building material for the sides

it well and walk

of the bed (wood, large rocks,

away.

cinderblocks, etc.); organic

4. Add

"browns," like dried fallen

"greens" as often

leaves, shredded paper and

as you have them

sawdust; organic "greens"

available. Bury

like vegetable scraps, coffee

the "greens"

grounds and eggshells; organic

in a deep hole

manure (I used Black Kow

in the raised

brand from Lowe's); organic

bed, digging a

garden soil; one 3-in x 10-ft

new hole with

piece of PVC pipe, cut into

each addition of

thirds; and a flower pot that

"greens." Heiser

will fit over the end of the PVC pipe.

advises grinding up the "greens" in a food processor before

2. Pick a location for the bed, paying attention to the sun

adding to the raised bed since smaller particles breakdown

and shade needs of your garden plan, and set up the perimeter.

quicker. I stored my "greens" in the freezer and added them to

Make the bed no wider than three to four feet so that you will

the garden weekly.

be able to reach all you've planted. I used cinder blocks, stacked two blocks high, for the perimeter of my beds.

3. Start filling the empty raised bed space. Heiser says to

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5. As the bed shrinks, add more leaves, shredded paper, manure and/or soil. Mix thoroughly and water heavily after any addition of leaves, paper or soil. I added these materials every

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November 2014

three to four weeks.

Add some ground or shredded

6. A week to a few days

"browns" occasionally, too.

before your first planting date,

Heiser says feeding the worms

add enough soil to reach the

in this way gives them plenty

desired height for the bed. Be

to eat so they will stay in your

sure to thoroughly mix the soil

garden and multiply, making

into the ingredients already in the

your soil mixture richer still.

bed.

The aeration tube helps to 7. Construct and position a

get air into the center of the

worm tube and an aeration tube

garden.

before planting. For the worm

Nancy H. Vest lives in

tube, randomly drill eight ½-inch

Lee County and has been

holes around the end of one

growing organic herbs, fruit

of the pieces of PVC pipe, low

and vegetables for several

enough that they will all be below

years. She is a freelance writer,

the top of the soil mixture in the

and she blogs about family

raised bed. For the aeration tube,

history at her website www.

randomly drill 15 ½-inch holes in

nancyhvest.com. JoyceAnn

another piece of PVC pipe, some

Heiser is a Sustainable

holes positioned below the surface of the soil mixture and some

Agriculture student at CCCC's Pittsboro campus. Upon

above. Dig two holes toward the center of the garden bed all

graduation, JoyceAnn hopes to use her knowledge to help

the way to the bottom. Insert one tube in each hole and pull

non-growers grow their own food.

dirt around them to hold them in place. Make sure the worm tube's holes are below the surface of the dirt. Cover the top of the worm tube with the upside down flowerpot. Be sure to seal any drainage holes in the base of the flower pot before placing over the worm tube. Save the third section of pipe for another raised bed or another project.

Your bed is now ready for use! You are probably wondering about the worm tube and the aeration tube. The worm tube is for feeding the worms. Add ground up "greens" to the worm tube every one to two weeks throughout the planting season and even during the garden's dormant times.

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11

living

conserve energy and keep winter bills under control As winter temperatures drop, the potential for higher utility

months when utility expenses can add up. New technology lets

bills goes up. Taking steps ahead of the cold season can help you

you manage your lights away from home — handy if you're gone

trim costs and make your home more energy efficient, keeping

for the day and realize lights were left on. Lights can even be

those utility bills in check even as the winter weather rages.

adjusted using an app on your smartphone. Energy-efficient LED

"Many homeowners just assume the winter season means

lights that can be controlled remotely also will come in handy

their bills will go up as systems work harder to keep their home

if you're away from home for an extended period or traveling

regulated," said Francois Lebrasseur, marketing manager of

over the holidays, as you can turn specific lights on to give the

water products for GE Appliances. "In reality, there are many

appearance that someone is home so you can vacation worry-

steps one can take to improve energy efficiency and minimize the

free. If you replace a 60-watt incandescent light bulb with a

added expense that comes with extreme winter temperatures."

12-watt GE Link LED bulb, you would save $132 over the life of

According to the U.S. Energy Information Administration, electricity costs are on the rise. Before winter weather sets in,

the bulb at an electricity rate of $0.11 per kWh. Thermostat. A programmable thermostat is easy to

take some time to assess your home for potential problem areas

install and saves energy (and money) by automatically adjusting

and improvements that can help lower your energy costs.

to pre-determined temperature settings. This allows you to drop the temperature during the day when no one is home, but have a comfortable environment ready when you arrive home from work each day. Depending on the model you choose, you can select numerous settings to adjust your indoor climate for various days to fit your lifestyle patterns. According to ENERGY STARÂŽ, when used properly, a programmable thermostat can save as much as $150 a year in energy costs.

Water heaters. Heat isn't the only system that gets an extra workout come winter. Cooler house temperatures may require water heaters to work harder, so ensuring you have a model well-suited to your family's year-round needs is key. In fact, heating water is the second source of energy use in the residential home after space heating and cooling, with standard electric water heaters costing the average homeowner $585 every year to operate. One energy-efficient option is the 50-gallon GE GeoSpring(tm) hybrid electric water heater, which can save the average household $365 every year (using 1514

Air leaks. An airtight house is critical to managing your

kWh per year and national average electricity rate of 12 cents

heat-related expenses. You take time to close windows and doors

per kWh) compared to a 50-gallon standard electric water heater

to prevent heat from escaping, but that's only half the battle.

(using 4646 kWh per year), as based on a test comparison.

Sealing cracks around those windows and doors, and other leak-

To protect your wallet with more seasonal energy-efficient

prone areas such as the basement and attic, will help keep heat

savings tips and products, visit www.geappliances.com or www.

inside and costs down.

gelighting.com.

Lighting. Though turning off unneeded lights is a smart

Source: GE Lighting, Family Features

strategy any time of year, it's especially helpful during the winter

12

www.SandhillsNaturally.com

November 2014

D.I.Y.

make your own hand sanitizer

By Joy G. Crowe

It's that time of year again. Flu and cold season. The evening news is full of bad news about the latest virus or bacterial strain going around, and schools are sending home requests for hand sanitizer.

You've probably also heard about concerns with using hand sanitizer. In alcohol-based sanitizers, the alcohol can strip the outer layer of oils from your skin and be drying. The artificial fragrances, added to mask the alcohol smell, can be atrtractive to kids, but may also contribute to children ingesting the sanitizer. Thousands of calls come in to the poison control center each year regarding children that have ingested hand sanitizer and concerns of alcohol poisoning.

In alcohol-free hand sanitzers, the main concern comes from the use of triclosan.

Dr. Anna Bowen, a medical epidemiologist at The Centers for Disease Control and Prevention, says, "Triclosancontaining products don't provide any disease protection beyond what you get from washing with soap and water."And, they may contribute to antibiotic resistance. Research shoes that triclosan can disrupt the endocrine system, amplifying testosterone. It may also harm the immune system.

Benzalkonium chloride is another agent sometimes found in alcohol-free hand sanitizers. Research has show that it may contribute to antibiotic resistance in MRSA. Washing your hands with soap and water for two minutes is still the best way to reduce the transmission of germs.

Sometimes it is convenient to have an alternative solution when

a sink is not available or when traveling. In addition to triclosan, store-bought hand sanitizers also frequently contain parabens and artificial fragrances.

The good news is that you can make your own hand sanitizer, without the potentially harmful ingredients in storebought versions. Using antibacterial and antimicrobial essential oils, aloe vera and witch hazel, you can whip up your own batch of bacteria killling sanitizer. Tea tree oil, also known as melaleuca, has been found to kill most types of bateria at concentrations of .5 to 1 per cent. Other natural antibacterial and antimicrobial oils include lavender, rosemary, clove, cinnamon sage, peppermint and sandlewood. Play with your own combination of oils to get the smell that appeals to you. Keep the tea tree oil at 30 drops, which is a concentration of .5% for this recipe. Vitamin E is good for the skin and is a natural preservative.

DIY Natural Hand Sanitizer • 10 drops lavender essential oil (or other antibacterial eo) • 30 drops tea tree essential oil • 1 tablespoon witch hazel (or vodka or grain alcohol) • 8 ounces 100% aloe vera gel • 1/4 teaspoon vitamin E oil Mix all oils and witch hazel together; stir into the aloe vera gel, mixing well. Repurpose a spray bottle container or a small bottle with a pump and fill. Your hand sanitizer should be good for a few months with the addition of vitamin E as a preservative; without it, it will have a shelf life of about a month.

Joy G. Crowe is a mother of two and the publisher of Sandhillls Naturally and Kidsville News of Harnett & Lee Co.

Indigo Earth Events

Custom Eco-Events

Party Sustainably!

For all that is recycled, repurposed & organic!

220 NW Broad St., Southern Pines, NC 28387 910-692-5211/910-638-8322 November 2014

Open 7 days a week, offering 29 classes 145 Franklin St., Fayetteville, NC 28301 910-705-8020 • www.embraceyogastudio.com

www.SandhillsNaturally.com

13

yoga and ptsd

veterans, wounded warriors and active duty military benefit from practice of yoga

by Melissa Aguire At September’s Wounded Warrior Family and Community

causing hyper arousal, anxiety, depression, addiction and other

Center Advisory Committee meeting, Captain Ivan Castro

maladies in the mind and body. Yoga means “to yoke” the

shared his story as a wounded warrior. He began with

mind, body and spirit. As trauma ravages this unity within the

explaining how most

body, yoga encompasses techniques to heal the separation and

soldiers see deployments

bring harmony back into the mind and body. Often times

in black and white: white

cognitive therapies are used to support soldiers and veterans

being they come home

who face PTSD, but these cognitive therapies can only go so far

alive and black being they

because the body has stored the trauma in the nervous system,

come home in a coffin.

limbic brain and muscle memory. Somatic practices like yoga are

But not often do soldiers

wonderful ways to release stored tension and trauma from the

prepare for the grey area

body.

in between. This grey area encompasses anything from missing limbs to the invisible injuries such as PTSD. Post Traumatic Stress Disorder is a type of anxiety disorder that is bred from a traumatic experience. It is a normal reaction to an abnormal situation that devastates the person’s ability to adapt or cope with life.

Trauma comes from the Greek word meaning “wound”. It essentially separates the mind from the body

Yoga has the capacity to expand our knowing of who we are outside the wounds and past experiences. A Texas veteran said, “Yoga shows me what is right with me.” Many healing modalities in conventional medicine repeatedly remind the soldier or veteran what is wrong with their mind or body, where as yoga teaches that your identity is not your wounds, not your challenges and not your mistake. This mindfulness practice supports the soldier in reconstructing reality and regaining control in his or her life.

Beginning with the mind, yoga supports healing on many levels. Neuroplasticity is the brain's capacity to change neural connectivity in response to new experiences. For example, in yoga practice, the use of meditation and intention allow soldiers or veterans to develop a new lens in their relationship with themselves. Whether using breathing to control the way they feel in a challenging pose or to stimulate their own

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

Call 910.436.3336 today for your free consultation.

www.cameronchiropracticwellnessclinic.com 14

Come Visit Our New Location!

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

www.SandhillsNaturally.com

305 Owen Drive, Fayetteville NC purephoenixcleanse@gmail.com

November 2014

wellness relaxation, soldiers or veterans begin to source their own peace,

into wisdom and challenges into assignments to grow. This

repairing a hyper-aroused nervous system and an anxious mind.

empowerment creates new thinking patterns to support

Also, the use of new pleasurable neural muscular pathways

acceptance and healing in the mind.

(movement patterns) derails

The body has an innate

painful neural pathways,

ability to heal itself. When one

helping the body release

couples somatic practices with

tension and/or pain. Great

cognitive processes, healing

yoga practices for this

occurs on an astounding level.

specifically are yoga nidra

Author of “Odysseus in

(integrative restoration),

America,” Dr. Jonathon Shay

meditative flow and

expresses that Post Traumatic

meditation.

Stress Disorder should be

Different poses or

renamed post traumatic stress

stretches have an impact on

injury because this is not a

the endocrine system, which

permanent disorder; soldiers

stimulates the secretion and

and veterans can be cured and

production of hormones in

experience a happy, full life after

the body. Also, the poses

war. Our veterans and soldiers

themselves render

deserve to live in the freedom

empowerment, strength,

that they are fighting for. With

flexibility and holistic healing

further implementation of yoga

in the body’s muscles,

therapy for those suffering from

posture and breath capacity.

the “grey area” of post-

Through the implementation

deployment life, there will be

of breath and movement,

continued hope in regaining

the nervous system begins to balance between the “fight or flight” and the “rest and digest,” building stress resilience.

Yoga conditions resilience through demanding physical poses while teaching the soldier or veteran to soften and relax using breath and patience to exemplify how temporary the challenge is. Many principles can be taken off the yoga mat and into the soldier or veteran's life, such as transforming his or her pain

Organic. Fair Trade.

Sustainable.

Before they were buzzwords, they were who we were.

inner peace and wellness in each quadrant of their health.

Melissa Aguirre, RYT 500, is a yoga therapist, stressmanagement specialist and energy medicine practitioner at Living Balance Studios. She is the founder and leader of the Wounded Warrior Project’s Yoga and Mindfulness Series and is specialized in yoga therapy for the military demographic.

"Buy local, it's thousands of miles fresher."

The Butcher and the Baker serve the Fayetteville, NC area with natural, local and artisan products. Locally grown, sourced and made, most products in our store come from within 100 miles. Our selection includes natural and grass fed meats, specialty meats, artisan baked goods, and local eggs and dairy. Shop knowing that you are supporting the health of your family with our all natural products, and supporting our community and local economy. Stop by or order online at www.thebutcherandthebakergrocery.com

Rude Awakening coffee house

Mon.-Fri. 10 a.m. - 8 p.m.

Sat. 8 a.m. - 5 p.m.

231 Franklin St, Fayetteville

227 Hay St., Downtown Fayetteville 910-223-7833 (RUDE) www.rudeawakening.net

November 2014

910-307-7333 www.SandhillsNaturally.com

15

farmed fish and the organic label

New Report Finds Ocean-based Fish Farming at Odds with Organic Standard In October, Center for Food Safety (CFS) released a

data compiled by CFS from available public records. Escaped

comprehensive scientific report detailing why ocean-based

farmed fish can carry pathogens and diseases, restructure food

aquaculture (fish farming) can never be certified organic. In

webs through the introduction of non-native species competing

advance of USDA’s publication of regulations to govern organic

for resources and could lead to extinction of wild fish of

aquaculture, CFS’s report, "Like Water and Oil: Ocean-Based

the same species in certain areas. This disruption of marine

Fish Farming and Organic Don’t Mix," warns that permitting

ecosystems violates one of the basic tenets of organic, which is

“organic” aquaculture at sea would put the entire U.S. organic

to promote ecological balance and conserve biodiversity.

Based upon the Report findings, CFS has determined that: Open-ocean fish farms can never be organic.

Inputs and outputs to the system cannot be monitored or controlled and neither can a farmed fish’s exposure to toxic

“It’s absolutely impossible to control or monitor the wide range of substances, including toxic pollutants, that flow into and out of sea-based farms.”

synthetic chemicals, which are prohibited under Organic Foods Production Act (OFPA) and present in the marine environment.

Farming migratory fish can never be organic.

This statement holds true regardless of the type of system in which they are reared. That is because their confinement in fish farms would curtail their biological need to swim far distances, creating undue stress. Some migratory species are also anadromous, such as salmon, migrating between freshwater and the ocean during various life stages, a behavior not possible while in containment. The organic standards dictate that organic production systems must not alter the natural behaviors of farmed animals.

Farmed fish fed wild fish, meal or oil can never be organic. That is because OFPA requires that all certified organic species are fed an organic diet. Feeding farmed fish wild-caught fish and related by-products — fish meal and fish

industry in jeopardy by weakening the integrity of the USDA

oil — would increase pressure on already over-exploited and

organic label. Fifty-three fishers, organic farmers, organic

recovering fisheries that form the basis of the marine food

consumers and animal welfare and environmental advocacy

web. It would also decrease the food supply of a wide range

organizations endorsed the major findings of the Report in an

of native aquatic species, including seabirds and sea mammals,

Organic Aquaculture Position Statement and agree that USDA

contravening the USDA organic biological diversity conservation

should not allow farmed fish at sea to be labeled “organic.”

requirements.

“It’s mind-boggling to think that USDA would seriously

“We believe that the strong findings contained in this

consider allowing fish farms at sea to be organic,” said Dr. Lisa

Report warrant USDA’s withdrawal of plans to allow organic

J. Bunin, Center for Food Safety’s Organic Policy Director and

ocean-based fish farming,” Dr. Bunin said. “To do less would

the report’s co-author. “It’s absolutely impossible to control

be irresponsible organic policy-making, and it would do a

or monitor the wide range of substances, including toxic

disservice to the entire organic industry.”

pollutants, that flow into and out of sea-based farms.”

Twenty-four million fish escapes have been reported

Reprinted with permission from the Center for Food Safety, www.centerforfoodsafety.org.

worldwide in just over two decades (see report), based upon

16

www.SandhillsNaturally.com

November 2014

WELLNESS

boost your immunity with essential oils

by Kelli Edwards

Hippocrates, the father of medicine, used oregano as a cleansing agent as well as for digestive and respiratory support.

their feet with fractionated coconut oil and lemon or melaleuca (tea tree oil). For me? Flu Bomb! Oregano + On Guard

High in antioxidant activity, oregano essential oil contains

(proprietary blend of wild orange, clove, cinnamon, eucalyptus

antimicrobial properties that can help fight colds and coughs,

and rosemary) + melaleuca (or lemon)!

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 also as a wellness advocate for döTerra 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.

improve digestive issues and support your immune and respiratory systems. In fact, one study shows that oregano essential oil was found (along with a couple of other spice and herb essential oils) to have the strongest antimicrobial

The Flu Bomb

properties.

When used

• 3 drops lemon essential oil

aromatically, oregano

• 2 drops oregano essential oil

essential oil can help

• 2 drops peppermint essential oil

decrease airborne

• 2 drops clove essential oil

pathogens, boost

• 1 drop melaleuca oil

immunity and give

Place oils in a veggie gel capsule

a feeling of security.

and take one a during flu season

Oregano blends well

when you feel like you may be

with basil, geraniuum,

catching something.

fennel, lemongrass, rosemary, and thyme essential oils.

Use caution when applying oregano topically. Oregano is very caustic and can cause skin irritation if not diluted. To avoid skin irritation when using topically, dilute one drop essential oil to three drops carrier oil.

If you feel as though you are coming down with the flu, rub oregano essential oil and fractionated coconut oil on the bottom of your feet to help boost your immune system.

Have a cough? Put one drop of oregano in a teaspoon of honey or a small glass of water and swallow. If you don’t like the taste, use an empty capsule.

Put one drop in place of dried oregano in spaghetti sauce, pizza sauce, or on a roast.

Use oregano in your homemade mouthwash and gargle for sore throats.

It’s my “go-to” oil when anyone is sick. The kids get it on

November 2014

Along with essential oils, good nutrition is another key aspect in maintaining strong immunity for all members of the family.

Citrus oils are powerful immune stabilizers that should be used daily. Citrus oils can increase the production of glutathione.

We know that glutathione fortifies cellular structures of the immune system, so improving glutathione levels gives us greater resiliency in all tissues of the body. We also need to be aware of immune detractors (stress, poor diet, etc.) and similarly manage these issues through lifestyle modification and daily use of essential oils.

Wild Orange Chocolate Balls (Cane Sugar-Free, Dairy-Free, Gluten-Free & Vegan) Prep time: 10 mins Cook time: 5 mins Serves: 4 Ingredients 5 dates 1 cup cashews ½ cup sunflower kernels ⅓ cup organic maple syrup ½ cup chocolate powder or cacao powder 1 tsp pure vanilla extract 5 drops wild orange essential oil Instructions Soak the dates in a small bowl of water for 10 minutes.

Discard the water and remove the pits from the dates. Place all ingredients into a food processor. Process for 3 minutes, stopping to scrape sides of bowl if needed.

Turn off food processor and roll mix into small balls. Eat up, friends!

Want to switch it up? Additional ideas: substitute cacao powder for carob powder. Instead of wild orange essential oil, try cassia, cinnamon or peppermint essential oils or extracts.

www.SandhillsNaturally.com

17

Holiday Gift Guide

for locally grown/raised, handcrafted, recycled, upcycled, natural and green gifts.

BUTT NAKED SOAPS & SUCH Serving the Sandhills Area and beyond from Aberdeen.

910.690.3408 email: buttnakedsoap@windstream.com You may not realize how much healthier and radiant your skin can be until you use Butt Naked all-natural handmade soap! • Made Locally • Gift Baskets • Wedding Favors • Corporate Gifts • Any occasion. Call or text 910.690.3408 today!

Green Goods Eco-friendly Recycled, Repurposed and Organic Goods 220 NW Broad St., Southern Pines.

910.692.5211, www.greengoods shop.com Green Goods is an Eco-Friendly store where you'll find something special for everyone on your list.

Green Goods carries organic products such as soaps, body care, perfume, beeswax candles, organic bamboo clothing, organic baby products and much more. We also have very unique gifts made from recycled glass, paper, aluminum, inner tubes and believe it or not, even elephant poo.

18

Holly Fields of Gold Crafted in Raeford.

910.248.6590 hollyfieldsofgold@aol.com www.etsy.com/shop/HollyFieldsofGold Holly Fields of Gold is a small motherdaughter business that specializes in handmade jewelry and sculptures. We make the majority of our jewelry and many of our sculptures from real flowers that we grow ourselves in our garden and subsequently embed in a resin.

Our wares can be found on Etsy under “Hollyfieldsofgold.”

JITTERBUGZ CAFE & BEANERY 37 Amarillo Lane, Spout Springs.

919.499.5880 morethanabeancounter@gmail.com www.facebook.com/jitterbugzcafe. morethanabeancounter JitterBugz offers locally roasted, fair trade and organic coffees, local baked goods and more. We’re your neighborhood coffee shop, where you’re always welcome to relax away from home and enjoy our delicious beverages and free WiFi service. Our beans, locally made soaps, and artisan olive oils & vinegars are perfect for the holidays.

Photographed by Jacob Lee

Shop Local!

• Shopping local creates jobs, and those paychecks contribute to our local economy. Local businesses employ local people and pay taxes that support the local community.

• For every $1 spent at local businesses, 45¢ is reinvested locally.

• What does that mean? The Consumer Expenditure Survey found that an average Southern metropolitan household with 2.5 residents spent $45,225 per year, the majority on housing, transportation and food.

If that one household bought only from stores and businesses with locations in the area, its spending would return at least $20,350 to the local economy in wages, manufacturer’s products, taxes and giving to nonprofit groups.

Source: Retail Merchants Association

www.SandhillsNaturally.com

November 2014

Reiki for you Located in Aberdeen.

910.690.3408 Reiki offers you the opportunity to have balance and wholeness in your life's journey. Reiki works on body, mind and emotional and spiritual levels to reduce stress, promote relaxation and so much more! Call or text Lisa today for your session or to gift a session to your loved one.

Sandhills Essential Oils Based in Sanford.

910.551.2883 www.mydoterra.com/sandhillsnc Serving the Sandhills area with therapeutic-grade essential oils. Change your family's health and wellness, naturally. Make gift giving healthful with essential oils, bath and skincare spa products, health and wellness supplements and products for the home.

The Butcher & the baker 213 Franklin St., Fayetteville.

910.483.0560 www.thebutcherandthebaker grocery.com Serving the Sandhills area with natural, local and artisan products including grass-fed meats, artisan baked goods and local eggs and dairy. Surprise your favorite foodie with a gift basket of gourmet sauces and jams, or pick up a soy candle for a teacher gift. Most products in the store come from within 100 miles. Have dietary restrictions? We have you covered for paleo, whole 30, sugar-free, gluten-free and lactosefree diets.

Shop Local!

RENEW U WELLNESS SPA Relax, Refresh and ReNew at RenewU Wellness Spa! 100-B Wicker St., Sanford.

910.964.3194 www.facebook.com/ReNewUWellnessSpa www.renewuwellnessspa.com ReNewU Wellness Spa wants you to feel beautiful inside and out! Let our team of professionals pamper you by giving you a day to Relax, Refresh and ReNew. We now offer handmade soaps, lip balms and salt scrubs! Spa gift baskets make great Christmas gifts!

November 2014

SugarPlums Mom Natural Parenting in a Modern World 222 W. Pennsylvania Ave, Southern Pines.

910.684.8016 www.facebook.com/sugarplumsmom SugarPlums Mom specializes in cloth diapers, nursing supplies and babywearing gear. We also have lot of great products for pre- and post-partum moms as well as fantastic gifts and toys for all the babies in your life. Also offering Childbirth Education classes and events for expectant families with Ashley Keith, CD(DONA), LCCE.

www.SandhillsNaturally.com

• Your local businesses give back to the community. They live here too! They are your neighbors, support area school booster clubs, and contribute to local nonprofits.

• You can find just about anything you need locally.

• Shopping locally saves the environment. Local shops stock a high percentage of locally sourced goods, helping to reduce our global footprint.

• Local businesses value, respect and appreciate your business.

19

explore

exploring san-lee park

by Karen Gilchrist

About two miles as the crow flies from downtown Sanford is — if one were to ask Ranger Steve Godfrey — a little piece of paradise, San-Lee Park. And after a look around (particularly enjoyable on an autumn afternoon from the passenger side

of Ranger Steve’s Gator Utility Vehicle), one just might have to agree with Godfrey. Just 177 acres in size and nestled along the Jonesboro fault line, San-Lee Park’s contrasting elevations and natural and manmade attractions offer a sense of being in the mountains – including the spectacular colors of fall foliage – just a few miles off NC Hwy 1 and the 421 Bypass at 572 Pumping Station Road in Lee County.

Begun in 1976 and opened in 1978, the San-Lee Recreation and Outdoor Education Park is under the administration of the Lee County government. And though relatively small in acreage, it offers activities for every age and most every interest of outdoor and nature enthusiasts, including hiking, mountain biking, fishing, camping, geocaching and boating.

Approximately four miles of hiking trails are open year round during park hours. “Most of them hug the lake all the way around,” said Godfrey, “which gives people a variety of wildlife views and also helps them as far as navigation goes.

And when the different seasons come, people really love the trails then.”

In addition to the hiking trails, the park’s 12-mile-long 20

moderate-to-difficult mountain bike trail attracts riders from all over the world. “It started back in 1998,” Godfrey said.

“It started very small and kept growing through the work of volunteers. We check everyone in at the start, and we check in a lot from out of state, including Holland, Germany and Texas.

At the end of the trail, riders come out by the gate. What’s great about it is that it has bailout points at three and six miles.

You don’t have to do the whole thing.”

The two lakes at San-Lee invite fishing and boating activities. Built in 1928 through the WPA to provide the water supply for Sanford, the crystal-clear spring-fed lakes, once named after snakes, are now simply called Upper Lake and Lower Lake.

“Fishing is a big thing,” said Godfrey. “We have built piers.

The state brings us 1000 fish a month. We have two solarpowered feeders. We maintain those and stock them with 400 pounds of feed, and they provide the fish. They are primarily blue channel cats from the hatchery and are very clean, like flounder.”

The park offers a free rod and reel loaner program for kids, and fishing is allowed from the piers and the banks of the lakes.

Boating is also popular, and the park rents paddleboats and kayaks April through October for $3 and $5, respectively, for half an hour. “You can put four people in a paddleboat, which breaks it down pretty cheap,” Godfrey said. Visitors may bring their own non-motorized boat or kayak, but due to snakes, drop-offs and water fluctuations, swimming is not allowed.

If using the park during daylight hours is not enough to fill one’s desire to connect with nature, San-Lee Park provides options for tent, wilderness and year-round RV camping. “We have a couple of RV sites set aside for people who work in Lee

www.SandhillsNaturally.com

November 2014

County, but don’t live in Lee County. The rest are recreational and have water and electricity. The big thing is the tent campground (open April-October). It’s so nice because it’s away from everything. We get a lot of nature enthusiasts and mountain bikers, people who just want to get away from the hubbub and go fishing, just get out and get away. People love that. I think it’s one of the biggest draws.”

And indeed, according to the website www.tripleblaze. com, San-Lee Park’s campsites rank number 16 out of the 100 Best Campgrounds in the United States – ahead of Grand Canyon and Glacier National Parks! The 10 campsites are located near the lake and feature charcoal grills, tables, tent sites, water and a shower house. Two hike-in wilderness campgrounds are open April through November.

The park is home to a variety of wildlife. Visitors may see various snakes, black bears, coyotes, hawks, vultures, wild turkeys, squirrels, raccoons and possums during their time in the park, which also houses a nature center, with live native, non-releasable wildlife such as birds of prey, fish, mammals and reptiles.

The natural setting of San-Lee Park and its rental facilities, including a shelter, multi-purpose room, meadow and amphitheater, make it a perfect venue for get-togethers, from reunions, weddings, receptions and meetings to church services, company picnics and scouting events. Reservations can be made by calling the main office at 919.775.2107, ext. 4201.

In a time of tight budgets and even budget cuts, Godfrey, who lives onsite, his assistant ranger and his team of volunteers, primarily college and high school students, as well as Ranger Dog Zoe, do most of the construction and maintenance around the park. “They are a great bunch of people, and I’m proud of them.

We try and make do

November 2014

by doing all our own work and saving money. We do all our own maintenance. We build our own bridges, run our own bulldozers and dump trucks.” Boy and Girl Scout groups have also contributed to improvements to the park over the years, and projects are available throughout the year.

“With all the development and building going on in the area, this place is an oasis in a sea of concrete. We need to preserve it. We need to be selective in cutting trees, we need to protect our drinking water and keep the area natural. You know, I haven’t been to the beach in over 15 years. This is so beautiful, I see no reason to leave.”

San-Lee Park is open year round, but hours vary throughout the year. For explore: more information, visit www.leecountync.gov/ San-Lee Recreation and Departments/SanLeePark.

Outdoor Education Park aspx or call 919.776.6221.

572 Pumping Station Rd. Karen Gilchrist is a Sanford, NC 27330 writer, yoga instructor 919.776.6221 and longtime resident www.leecountync.gov/ of Southern Pines. You Departments/SanLeePark can reach her at karen@ sandhillsnaturally.com.

Add Thermography to your breast care program for painless, touchless, radiation-free early detection of breast disease.

www.SandhillsNaturally.com

Now offering $25 discount on first breast thermogram in October and November 2014. Call 910-527-7733 to schedule your appointment.

21

EXPLORE

new spa offers respite in sanford renewu wellness spa opens in historic downtown

by Karen Gilchrist Ah, the holidays! Family get-togethers, parties, baking and construction work and master woodworking. cooking marathons, school vacations, shopping in crowded “I wanted to take the old out and put some new in. I did stores — and the stresses of this “most wonderful time of some demolition. The bones were pretty much already there the year” can begin to take their toll on both mind and body. as far as the separated rooms, so that worked out really well.

Luckily for residents of the Sandhills, Gina Allen, NC Licensed I didn’t have to build any walls up. But as far as the flooring, and Certified Massage and Bodywork Therapist, offers just what there were two layers of carpet throughout the entire building, one needs to “Relax…Rejuvenate… so all of that had to be Refresh…Restore,” not only during the pulled up so we could hectic holiday season, but year round, install the new flooring. at her newly opened ReNewU Wellness The bathroom went Spa located at 100-B Wicker Street in through the demolition. historic downtown Sanford.

That was probably the A native of Fayetteville, Allen biggest transformation graduated from the American and of all.”

European Massage School in Raleigh Allen wants ReNewU and received her certification in 2006. to be the go-to place for She specializes in Russian medical spa services in the area. massage and has extensive training “I really wanted in deep tissue massage as well as to open a spa here in certifications in prenatal massage Sanford for the main and reflexology. Her new spa is the reason that Sanford culmination of nine years’ experience doesn’t have anything like Gina Allen recently opened a new spa, ReNewU Wellness commuting to and working in day spas Spa, in downtown Sanford. this. We don’t have a nice in Fayetteville and on her own in the upscale place for people Sanford area, renting space in others’ to go to kick back and establishments. She reached a point in her career where she relax and be able to get a full day of spa services. Right now, knew she wanted to be able to offer more. people travel either to Fayetteville, or Raleigh, Cary and Apex “I started looking for a spa space where I could open my to get these services, which I don’t think is fair to them. After own business and not have to share a space with anybody,” a full day of spa, nobody wants to drive 30 minutes to an hour said Allen. “I found my building and was able to open up.” back home because everything they just did, with the anxiety And in just eight weeks — “eight long, grueling weeks,” and stress of traffic, has now gone out the window. So I would according to Allen, which she admits was pretty quick — she like them to have more of a cozy home feeling right here in and her team of family and friends converted the 3000-sq-ft their hometown, where they’re leaving from one home to go to former dance studio space into ReNewU Wellness Spa. another. I think people are going to enjoy that.”

“My wonderful husband and some of his friends at work In addition to Russian medical massage and deep tissue helped out,” Allen said. “We have been blessed to have very massage, Allen offers Swedish and aromatherapy massage. talented friends. We have friends who are electricians, we have Another massage therapist, Caitlin Koch, will be working partfriends and family who are plumbers, we have friends who do time at the spa every other Friday and Saturday. And the list of services includes everything to help clients feel and look better, from head to toe.

“We also have our amazing hair stylist, Clarissa Warren,” Allen said. “And Elizabeth O'Quinn, our full-time esthetician. We offer full body mud baths, including black Baltic and European rose muds. We’re also adding yoga to our menu of services!

“I’m also excited to spread the word about

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November 2014

doTERRA oils. I plan on hosting an oil class every month as well as ladies’ night events to bring people in, provide something to do and help spread the word about natural approaches to wellness.” During the holiday season, Allen plans to offer a “make-and-take” class where clients can make their own sugar or salt scrub to give as a gift or keep for themselves.

ReNewU Wellness Spa held its grand opening in early October and was well received.

“Everybody loves it and cannot wait to come back and get their services. They said it’s very quiet, peaceful and relaxing,

and they love the color scheme. I even had one of my clients come in and look at the place, and she said, ‘Thank goodness!

I am in love with this place. This is just what Sanford needed.’ I am very, very happy to hear that.”

Gift certificates are available for purchase, and future plans for the spa include all-natural product retail sales, such as lotions, lip balms and scrubs. Allen is excited to offer the community a menu of luxurious services and can’t wait introduce her spa staff.

“It’s a very gratifying job. It’s a wonderful feeling. Come see us. We look forward to meeting you. We want to be able to share all the amazing benefits of wellness and beauty.”

For more information on the ReNewU Wellness Spa, visit www. explore: renewuwellnessspa.com or call (910) 964-3194.

ReNewU Wellness Spa Karen Gilchrist is a 100 B Wicker Street writer, yoga instructor and Sanford, N.C. 27330 longtime resident of 910.964.3194 Southern Pines. You can www.renewuwellnessspa.com reach her at karen@ renewyouwellnessspa@yahoo. sandhillsnaturally.com. com

CHANGING YOUR WATER CAN CHANGE YOUR LIFE !

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• Antioxidant (slows down the aging process) • Alkaline (Aids in balancing your acidity and restoring your health) • Exceptional Hydration (restructured water, exceptional hydration at a cellular level).

Life-giving water without the chlorine, chemicals and toxins that are in today’s water enables our body to prevent or overcome degenerative diseases like: Asthma, Angina, Migraine Headaches, Back Pain, Cancer, Constipation, Diabetes, Acid Reflux, Heart Burn, Depression, Chronic Fatigue Syndrome, High Cholesterol, High Blood Pressure, Inflammatory Bowel Disease, Tumors, Overweight Problems, aids in the prevention of Heart problems, and more.

Learn more! Contact Jerry Holder - 910.245.7972 www.holderfarmsalkalinewater.com Call for a free presentation and a free jug of water!

November 2014

www.SandhillsNaturally.com

23

explore

resource guide baked goods Indigo Earth Events Eco-Events, Natural Organic Cake Art & Desserts 220 NW Broad St., Southern Pines.

910.692.5211, www.facebook.com/ indigoearthevents 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 ESSENTIAL OILS Joy Crowe, Wellness Advocate for dĹ?TERRA Essential Oils.

IPC# 1318413. 910.551.2883, www.mydoterra.com/sandhillsnc Kelli Edwards, Wellness Advocate for dĹ?TERRA Essential Oils. IPC#446470.

910.644.2307, www.mydoterra.com/ detoxdiva

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Environmentally friendly household goods Green Goods - Recycled, Repurposed and Organic Goods 220 NW Broad St., Southern Pines.

910.692.5211, www.greengoodsshop.com Health & Fitness First Health Fitness 170 Memorial Drive, Pinehurst 910.715.1800 www.firsthealth.org/fitness Corinne Henderson, Independent Representative for Advocare offering energy, weight-loss, nutrition, and sports performance products. 508.954.6415, www.advocare.com/140154604 Living Balance Studios - Offering Yoga, Pilates, PiYo, Yoga Therapy, and Thai Yoga Massage. 201 S. McPherson Church Rd., Ste. 225, Fayetteville. 434.409.6415, www.livingbalancestudiosnc.com, yogangie@hotmail.com, www.facebook.com/livingbalancestudiosnc 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 Massage Therapists Michael Edwards, Intuitive Energetic Healer at Deeproots Bodywork, 5004 Spruce Dr., Fayetteville. 910.644.5181 Presence Healing Yoga, Massage & Bodywork, Crystal Hetrick, LMBT, RYT Offering Thai massage, Thai yoga bodywork & classical massage. 237 W. Pennsylvania Ave., Southern Pines and 115 Carbonton Rd., Sanford. 941.350.1175, www.presenceyoga.vpweb.com www.SandhillsNaturally.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. 100B Wicker St., Sanford.

910.964.3194, www.facebook.com/ ReNewYouWellnessSpaSalon Sandhills Therapeutic Effects, Amie O'Connor, LMBT. 237 W. Pennsylvania Ave., Southern Pines.

919.478.5647, www.facebook. com/sandhillstherapeuticeffects, sandhillstherapeuticeffects@gmail.com.

Natural Foods Nature's Own Natural Foods Market offers a wide selection of natural, organic and herbal food products, teas and remedies, hard-to-find herbs, roots and spices, supplements & more. The Kitchen lunch counter and Juice Bar. 195 Bell Ave., Southern Pines. 910.692.3811, www.naturesowninc.com The Butcher and The Baker Serving the Fayetteville, NC, 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

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resource guide 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 PRODUCE DELIVERY Sandhills Farm to Table. Eat fresh, locally grown produce. Now taking subscriptions for fall co-op boxes. 910.722.1623, info@sandhillsfarm2table.com, www.sandhillsfarm2table.com 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 THERMOGRAPHY Jill Merrill CHC CCT Picture of Health Thermograms and Holistic Health Coaching.

910.527.7733 www.PictureOfHealthThermograms.com

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

3723 Carbonton Rd., Sanford.

919.777.0288. www.vitaminsandthingsnc.com Yoga StudioS Embrace Yoga Studio, 145 Franklin St., 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 St., Sanford. 910.366.3664, www.piyo4me.moonfruit.com WATER PURIFICATION Jerry Holder, EnagicÂŽ Independent Distributor. Changing your water can change your life. Call for a free presentation and a free jug of Kangen water! 910.245.7972 www.holderfarmsalkalinewater.com Alkaline Antioxidant Water at The Water House. We offer education & information and a Free 21-Day Trial of Kangen Alkaline Antioxidant water,

Change Your Water...Change Your Life!

207 W. Front St., Lillington.

910.850.9278. www.KangenDemo.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.

November 2014

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calendar of events • november

1

saturday 16th Annual Touchstone Energy NC Cotton Festival, downtown Dunn. www.nccottonfestival.com

2

sunday Daylight Saving Time Ends - Turn your clock back!

4 7

TUESday Election Day!

friDAY Veterans Day Ceremony, Veterans Affairs Medical Center, Room 4A, Fayetteville. 11 a.m. Attend a ceremony honoring veterans. Girl Scout Troop 100 begins the ceremony by leading the Pledge of Allegiance. Later, they will present a Little Free Library to the VA for veterans as part of their community Silver Project award.

8

SATURDAY Veterans Day Parade, Downtown Southern Pines, 10 a.m. The parade will begin with a motorcycle "Drive-by" celebrating veterans, and a "Fly-Over" includes World War II and contemporary aircraft. Following the parade, at 11 a.m., the Special Forces Assoc will host a 'Chili Cookoff" in downtown Southern Pines on East New Hampshire Ave adjacent to the Parade route.

World War II Live Living History, with members of the Virginia-Carolina History Association, Inc., at Averasboro Battlefield & Museum, Dunn. www. averasboro.com 3rd Annual Veteran's Day 5k/walk, 9 a.m., Harnett County Courthouse, Lillington

9

Sunday Sanford Second Sunday Noon - 4 p.m. Downtown Sanford.

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

Veterans' Day Service at Gen Lee Museum Lawn, Dunn. 2 p.m.

4th Annual "Salute the Troops" Yoga Mala benefiting Wounded Warrior Project, 12 noon. Presented by Southern Pines Yoga Co., 169 Beverly Lane, Southern Pines.

10

MONDAY Celiac Disease Support Group 6 -7 p.m., Enrichment Center, Third St., Sanford.

11

TuesDAY Veteran's Day Parade, 2 p.m, Lillington

13

ThursDAY Lee County Homeless Veteran's Outreach at the National Guard Armory, 3 - 9 p.m., 2214 Nash St, Sanford.

Homeless veterans will be provided hot showers, hot meal, sleeping bag, gloves, backpack, and information on available services. This outreach day is hosted by NCWorks Career Center and the 2/252 Armor Regiment.

15

saturDAY Market Place at The Griffin Academy, 10 a.m.- 2 p.m., 488 Commerce Dr., Sanford. The Griffin Market Place will feature a variety of local vendors, craftsmen, and services.

They will have furniture, wreaths, beauty products, jewelry, baked goods, candles, signs, cookware, etc. Come do your holiday shopping!

22

Saturday Southern Pines Tree Lighting, Southern Pines Train Station, 235 NW Broad Street, Southern Pines. 4:30 p.m.

The Southern Pines Christmas Tree

www.SandhillsNaturally.com

Lighting ceremony begins at 4:30 p.m. with entertainment by local choirs.

Rockefeller House Tour, Carver Creek State Park, Spring Lake. 11 a.m.

Carvers Creek staff will be leading a historical tour through Mr. James Stillman Rockefeller's winter estate. We will be walking through and around the estate and discussing the history of the surrounding structures, some dating back to the early 1800s. Make sure to be there 30 minutes before the tour!

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thursday Thanksgiving Day Walk at Weymouth Woods, 10 a.m. Weymouth Woods-Sandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines.

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Friday A Dickens Holiday, Downtown Fayetteville. 1 - 9 p.m.

A family tradition continues when Historic Downtown Fayetteville will again be transformed into a unique and wonderful experience that is Dickens Holiday. Throughout the day, sounds of the season fill the air as carolers and musicians, and even Ebenezer Scrooge, stroll among the crowd. At 5 p.m., townspeople gather in front of the Arts Council for the candlelight procession to the Market House, followed by fireworks.

910.323.1776, www.theartscouncil.com/ dickensmain.php

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Saturday Small Business Saturday® Visit your local merchants and shop local!

• ONGOING EVENTS & EXHIBITS • From Statehouse to Statehood Exhibit.

Ongoing through December 31, 2014, Fayetteville Area Transportation and Local History Museum, Tuesday - Saturday, 10 a.m. - 4 p.m. On November 21, 1789, North Carolina became the twelfth state

November 2014

to ratify the Constitution.

Fayetteville was the place where the General Assembly ratified the United States Constitution, and this year marks the 225th anniversary.

The exhibit explores the people and places that surround the founding of the Constitution.

Every Tuesday night at 7 p.m.

Wellness Seminar/Water Demo at The Water House, 207 W. Front St., Lillington, 910.850.9278 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 3 to 6 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, Elliotts Provision Company, 905 Linden Rd., Pinehurst.

910.255.0665.

Every Sunday at 1 p.m., Free Piedmont Biofuels Tours, Lorax Lane, Pittsboro. Tours are of the biodiesel plant and begin promptly. Rain or shine.

• FARMERS MARKETS • Dunn Farmers Market Saturdays from 8 a.m. - 12 noon, May-Nov. Behind Sherry’s Bakery, Clinton Ave., Downtown Dunn. 910.567.2512 Fayetteville City Market Wednesdays 2 - 6 p.m.; Saturdays 8 a.m. - 1 p.m.; Fourth Friday 6 - 10 p.m.

Fayetteville Transportation & Local History Museum Grounds, Fayetteville. www.facebook.com/ CityMarketAtTheMuseum 910.433.1457

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

Math SquareS

9 3

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 Park, Sanford.

All products locally grown or hand crafted! 919.343.8440 Southern Pines Farmers Market, The Armory Sports Complex, Thursdays, 9 a.m.

- 1 p.m., year round. 604 W. Morganton Rd., Southern Pines.

Items are accepted for the calendar on a spaceavailable basis. Please send the information on your free event to joy@ sandhillsnaturally.com for consideration.

November 2014

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.

"cooking oils" wordfind MONOUNSATURATED OIL OLIVE POLYUNSATURATED

AVOCADO CANOLA COCONUT FATS

Q S V E P D S A X N H P J C D

Z O M V Q E A K V D M Z B E B

O Y G I K N I M L O J Y T G L

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N B G L F I W U L C C A J B E

R E W O L F N U S X R A P L R

L A C H L E J L B U S Z D R U

L N X X C R G H T A D Z Z O T

P O L Y U N S A T U R A T E D

L I O L T U S U A R L O Q R D

O Y O L L N R L B F V H H T O

P Z Z S U A O E J R Z F Z P E

J G E O T N M I M V J V U P W

SATURATED SOYBEAN SUNFLOWER UNREFINED

M O N E A A E N Q Y N S R T K

N O D C D B F G L M N A H B J

M C O C O N U T E X P S Y G 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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November 2014