Sandhills Naturally • August 2016 by Sandhills Naturally

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Foothills Outdoors: A Place to Play

Are You What You Eat? • Kids Can Cook • Omega-3s

TABLE OF CONTENTS

august 2016 nutrition Are You What You Eat?................................. 4

Are You What You Eat?, page 4

Kids Can Cook..........................................6 Recipe: Flatbread with Romesco Sauce.......6 Recipe: Chicken Provençal.........................6 Recipe: Honey Cake...................................7 Recipe: Lavender Lemonade......................7

Back to School with Omega-3s, page 8

Back to School with Omega-3s..................8

living Cool Pet Treats for Dog Days of Summer...9 DIY: There's No Place Like Home..............10

explore The Apple Crate......................................12 Foothills Outdoors...................................14 Resource Guide.......................................16

Foothills Outdoors: A Place to Play, page 14

Calendar of Events..................................18

“I have lived here all my life and have been paddling on Bear Creek and hiking in the woods, and I’ve always enjoyed it. It’s cheap, it’s fun and it’s good for you, and so I wanted everyone else to have that same opportunity...” — WILLIAM MCDUFFIE ON FOOTHILLS OUTDOORS

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August 2016

FROM THE PUBLISHER

time keeps on slippin' It's hard to believe that the

Your Guide to Healthy Living in the Sandhills

Editor & Publisher Joy Godwin Crowe

sun is already setting on summer. August is here — marking two years of Sandhills Naturally! — and pretty soon it's back to school for the kids. Before your summer

Associate Editor Karen Gilchrist karen@sandhillsnaturally.com Contributing Writers Kelli Edwards Sueson Vess Patti Ranck Cory Worrell Marketing & Advertising Joy G. Crowe joy@sandhillsnaturally.com Brianna Ozuna (Cumberland Co.) brianna@sandhillsnaturally.com Sophie Poppele (Moore Co.) sophie@sandhillsnaturally.com Patti Ranck (Moore Co.) patti@sandhillsnaturally.com

break is over, we've got some ideas for you to try. Sueson Vess finds that when you get the kids cooking in the kitchen, they are more likely to eat the food they helped prepare. She has provided some kid-approved recipes for us this month to help get your kids cooking. You'll also want to read the article on Omega-3s and their benefits to ensure healthy minds and moods in children. It's also no secret that kids that are active outdoors are healthier, happier and sleep better. Before summer is over, spend the day exploring the Bear Creek Trails at Foothills Outdoors in Moore County. Never heard of it? It's one of the area's newest best-kept secrets. The weather forecast certainly screams that summer isn't over yet. Our pets also feel the brunt of the summer heat. Whether you have a hot dog or a cool cat, they are sure to enjoy the frosty recipes in our pet column. Karen has dug up some great recipes that are sure to keep your pets hydrated and happy until cooler weather makes

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our mission (and share it!), thank you for your support to make this publication a

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two years of publication! And to our advertisers, the businesses that have supported reality. In honor of our two year anniversary, we're reprinting our first cover story, "Are You What You Eat?" from the August 2014 issue. New readers are continuously discovering Sandhills Naturally and it's information that is worth repeating. You can read all of our previous issues at www.sandhillsnaturally.com. If you haven't already, please like our page on Facebook at sandhillsnaturallync and share our page with your friends. Thanks for reading, and have a great month!

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Copyright ©2016 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.

Thank you to our readers who are still reading, as Sandhills Naturally celebrates

Joy Godwin Crowe, Publisher

joy@sandhillsnaturally.com Proud member of

Proud member of

August 2016

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NUTRITION

are you what you eat? DIETS EXPLAINED

By Karen Gilchrist

When one hears or sees the word diet, the context in today’s times often relates to weight loss. All too frequently, it may seem, a new plan appears, promoted by testimonials from doctors, celebrities and satisfied followers alike and “guaranteed to help you lose weight, and keep it off!” And indeed, a veritable smorgasbord of diets, from plant- and meatbased plans to highly restrictive and body-specific regimens, exists to address not only weight loss, but also weight gain, health conditions and just plain healthy living for longevity.

nuts. Included in this definition are the following diets: • Vegan or total vegetarian, which excludes all meat (beef, pork, lamb, poultry and seafood), eggs and dairy products • Raw food vegan, which excludes all meat, eggs and dairy products as well as all foods cooked at temperatures over 118°F • Lacto-vegetarian, which excludes all meat and eggs but allows dairy products • Ovo-vegetarian, which excludes all meat and dairy products but includes eggs

According to Oxford Dictionaries, the first known use of the word diet occurred in the 13th century. The Middle English word derives from the Old French diete (noun) and dieter (verb), via Latin from the Greek diaita, “a way of life.” Medical News Network describes a diet “…as a set course of eating and drinking in which the kind and amount of food one should eat is planned out in order to achieve weight loss or follow a certain lifestyle.” By choosing to adhere faithfully to a specific diet, one truly does select a way of life, and each diet choice may offer particular advantages and/or potential shortcomings regarding nutrition, food choice options and ease of preparation and commitment.

• Lacto-ovo vegetarian, which excludes all meat but includes eggs and dairy products • Whole-foods, plant-based, low-fat, which encourages plant foods in their whole form, especially fruits, legumes, nuts (in smaller amounts), seeds and vegetables, but limits animal products and total fat • Mediterranean, which is similar to a whole-foods, plant-based diet but allows consumption of small amounts of chicken, dairy, eggs and red meat once or twice monthly. Fat is not restricted, and fish and olive oil use are encouraged. Other popular plant-based diets, which are variations of vegan and vegetarian approaches, include

But which to choose? Vegetarian or vegan? Primal or paleo? Blood type or low-carb? Gluten-free or raw? Is there a one-sizefits-all diet? Of course not, based on a number of factors, including an individual’s personal health and preferences and cultural influences. But while hundreds or even thousands of diets exist, most fall within a few main categories. Following is a by-no-means-complete list of some of the more popular diets people follow today, for weight loss and/or lifestyle. PLANT-BASED DIETS In their article “Nutritional Update for Physicians: Plant-Based Diets,” authors Phillip J. Tuso, MD; Mohamed H. Ismail, MD; Benjamin P. Ha, MD and Carole Bartolotto, MA, RD, provide a comprehensive definition of a plant-based diet, which seeks “to maximize consumption of nutrient-dense plant foods while minimizing processed foods, oils and animal foods (including dairy products and eggs).” Such a diet is generally low in fat and encourages eating plenty of cooked or raw vegetables, as well as beans, fruits, lentils, peas, seeds, soybeans and smaller mounts of

• Pesco-tarian – excludes all meat but seafood • Flexitarian – follows a vegetarian diet most of the time but allows meat on occasion • Ornish – categorizes five food groups from most to least healthful and includes exercise, stress management and emotional support options as part of the lifestyle • Traditional Asian – emphasizes rice, vegetables, fresh fruit and fish and very little red meat • Anti-inflammatory – based on the Mediterranean diet and on a daily intake of 2,000 to 3,000 calories, with 40 to 50 percent of calories from carbs, 30 percent from fat and 20 to 30 percent from protein • Engine2 – eliminates all vegetable oils from a vegan diet • Eco-Atkins – recommends 31 percent of daily calories from plant proteins, 43 percent from plant fats and 26 percent from carbs, incorporating fish, lean white meat and occasional dairy products if desired • Macrobiotic – emphasizes natural, organically and locally

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August 2016

grown, whole foods and eschews anything artificial, processed or with chemical additives LOW-CARBOHYDRATE DIETS Growing in popularity in recent years, low-carbohydrate (or reduced-carbohydrate or low-glycemic) diets restrict consumption of foods high in carbohydrates. Laura Dolson, a health and food writer who has been investigating the emerging science related to low-carb eating for 10 years, notes that such diets can be defined by how much carbohydrate is in a diet, what percentage of calories derive from carbohydrate or how low “low” is. Since the U.S. Dietary Guidelines and similar sources for the general public recommend that carbohydrates make up 50-65% of the calories in a diet, anything less can be considered “low-carb,” and studies of low-carb diets show ranges from 45% to 5%. As with many plantbased diets, some low-carb plans, which reduce or eliminate sugars and refined grains, follow strict regimens while others allow flexibility, from simply reducing carbohydrate intake to finding an individual’s tolerance level for carbohydrates. • Atkins Diet, a four-phase approach that counts carbohydrate intake regardless of source, greatly restricting consumption in the first phase and seeking the optimal tolerance by gradually adding nutrient-dense carbs and avoiding refined grains and sugars • South Beach Diet, a flexible three-phase plan based on principles of the Mediterranean diet that restricts saturated fats and most types of carbohydrates at first, progressively adding carbohydrates and a little more saturated fat in the third phase • Zone Diet, an approach based on three meals and two snacks per day, with every meal composed of 30% protein, 30% fat and 40% carbs, which are mostly fruits and veggies, avoiding those high in sugar • Sugar Busters, a non-restrictive lifestyle diet that avoids refined sugars and processed grain products and promotes consumption of high-fiber vegetables, whole grains, fruits and lean and trimmed meats SPECIALIZED DIETS For some people, such as those who suffer from severe allergies or sensitivities to or diseases exacerbated by particular foods or components of food, like gluten, diets specific to health conditions or body types become necessary lifestyles, yet others may reap benefits from following them as well. • Gluten-free Diet – Gluten is a common name for proteins in specific grains. The two main protein groups in gluten, gliadins

and glutenins, break down during digestion. But when people with celiac disease or gluten sensitivity eat gluten, their body’s immune response attacks the small intestine, leading to damage on the villi, small fingerlike projections lining the small intestine. Damaged villi prevent proper absorption of nutrients, potentially leading to delayed growth, nutrient deficiencies, anemia or osteoporosis or even resulting in diabetes, other autoimmune diseases and intestinal cancers (celiac.org, glutenfree.com). Those who cannot tolerate gluten must avoid wheat, rye, barley, triticale, durum, einkorn, Kamut® khorasan wheat, semolina, spelt/spelta, faro and emmer, as well as other common products likely to contain them, such as beer, bread, cakes and pies, candies, cereals, cookies and crackers, croutons, French fries, gravies, imitation meat or seafood, matzo, pastas, processed luncheon meats, salad dressings, sauces (including soy sauce), seasoned rice mixes, seasoned snack foods (potato and tortilla chips), self-basting poultry, soups and soup bases, vegetables in sauce, cosmetics, vitamins and some pharmaceutical medications (glutenfree.com). • Blood Type Diet – Based on the premise that the foods an individual eats react chemically with one’s blood type, and that certain blood types are more susceptible to specific kinds of health issues, a diet and exercise plan based on that blood type will facilitate more efficient digestion for greater weight loss, higher energy levels and better disease prevention. This fairly restrictive diet suggests a high-protein diet heavy on lean meat, poultry, fish and vegetables and light on grains, beans and dairy for Type O blood; a meat-free diet based on fruits, vegetables, beans and legumes, and whole grains for Type A blood; a diet avoiding chicken, corn, wheat, buckwheat, lentils, tomatoes, peanuts and sesame seeds and focused on green vegetables, eggs, certain meats and low-fat dairy for Type B blood and a diet including tofu, seafood, dairy and green vegetables and excluding caffeine, alcohol and smoked or cured meats for Type AB blood. • Ketogenic Diet – A ketogenic diet is a very lowcarbohydrate diet that sends the body into ketosis so it burns fats, broken down in the liver into fatty acids and ketones, rather than carbohydrates for use as energy. The general recommended diet makeup is 60% fat (monounsaturated and saturated fats like coconut oil, butter, olive oil, avocados, cheese), 35% protein and 5% carbohydrates. Already well-established as a treatment for epilepsy, the ketogenic diet may help other conditions as listed in a June 2013 paper by A. Paoli et al in the European Journal of Clinical Nutrition, including weight reduction; type 2 diabetes; cardiovascular risk factors; neurological diseases other than epilepsy such as Parkinson's disease, Alzheimer's disease, narcolepsy, brain trauma and amyotrophic lateral sclerosis; polycystic ovarian syndrome; acne and some types of cancer.

continued on page 19 August 2016

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NUTRITION

kids can cook By Sueson Vess

Every year, along with adult cooking classes, I teach kids cooking classes for the Pinehurst Park District. The level of cooking talent and creativity in our children never ceases to amaze and inspire (in spite of seeing Chopped Junior). This year we toured Mediterranean kitchens visiting culinary meccas like France, Greece and Spain. When I hear parents say that their kids are picky eaters or won’t eat this ingredient or that, I think, what is it that YOU won’t taste? Our children are more adventurous than we imagine, especially when it is something that they have a hand in preparing. Teaching our children kitchen safety and how to safely use sharp knives empowers them to be confident and courageous in the kitchen. We all reap the benefits. Here are a few favorite dishes prepared and enjoyed by 9-12 year-old chefs; all are gluten-free and may be dairy-free and allergy-friendly.

3. Place tomatoes, garlic, bell pepper and almonds in a processor or blender and puree with reduced vinegar, paprika and remaining 2 tablespoons oil. Add salt and pepper and additional 2 tablespoons vinegar.

SPAIN: FLATBREAD WITH ROMESCO SAUCE Romesco is a classic Spanish sauce made with tomatoes, almonds, peppers and garlic. It may be served on flatbread or with grilled fish or chicken. MAKES: 1-1/2 cups 8 plum tomatoes, sliced in half 4 garlic cloves, whole 1 red bell pepper, cut in half 4 tablespoons olive oil, divided 1/4 teaspoon red pepper flakes 5 tablespoons red wine vinegar, divided 1/2 cup water 1/4 cup unsalted, raw sliced almonds (for tree-nut free, use sunflower or pepita seeds, alternatively may use 1/2 cup allowable bread croutons to thicken) 3/4 teaspoon sweet paprika 1/4 teaspoon smoked paprika 1/2 teaspoon sea salt 1/4 teaspoon freshly ground pepper Flatbread to serve (we used Absolutely Gluten Free brand flatbread) 1. Preheat oven to 375 degrees. Toss tomatoes, garlic and red bell pepper in a roasting pan with 2 tablespoons olive oil and bake for about 30 minutes or until vegetables are tender. 2. Place 3 tablespoons vinegar, water and red pepper flakes in small sauce pan; bring to a boil and simmer for 10 minutes. Remove from heat and let steep for 10 minutes. Strain and drain reserving liquid; discard pepper flakes and seeds.

FRANCE: CHICKEN PROVENÇAL SERVES: 6-8 1 tablespoon olive oil 8 boneless chicken thighs 1 teaspoon sea salt (divided) 1/4 teaspoon fresh-ground black pepper 1 onion, chopped 4 cloves garlic, minced 1/2 cup red wine 1 1/2 cups canned crushed tomatoes with juice 1 teaspoon dried Herbs de Provence 1/3 cup brined, pitted black olives, such as Nicoise olives 1. In a large, deep frying pan, heat olive oil over moderately high heat. Season the chicken with 1/2 teaspoon of the salt and pepper and put it in the pan. Cook the chicken until browned on each side, about 10 minutes total. Remove the chicken from the pan and place in a 9" x 12" dish, (chicken will not be cooked through, but will have a second cooking time). 2. Reduce the heat to moderately low. Add the onion and the garlic and cook, stirring occasionally, until the onion starts to soften, about 3 minutes. Add the wine to the pan and simmer until reduced in half and no longer smells of alcohol about 2-3 minutes. Add the tomatoes, herbs de Provence, olives and the remaining salt and simmer for 5 minutes.

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August 2016

3. Return the chicken thighs and any accumulated juices to the skillet. Reduce the heat to low and simmer, covered, for 10 minutes until the chicken is just done (registers 165 degrees on thermometer).

GREECE: HONEY CAKE This cake tastes a little like the much more complicated Greek dessert, baklava. Delicious with sliced fresh peaches. SERVINGS 12 1 cup gluten-free all purpose flour blend (we used Pamela’s Artisan Flour Blend) 1 1⁄2 teaspoons baking powder 1⁄4 teaspoon salt 1⁄2 teaspoon ground Ceylon cinnamon 1 teaspoon fresh orange zest 3⁄4 cup butter or margarine, softened 2/3 cup granulated organic sugar 3 eggs 1⁄4 cup regular or nondairy milk 1 cup chopped walnuts Honey Syrup: 3/4 cup granulated organic sugar 1 cup honey 3⁄4 cup water 1 teaspoon fresh squeezed lemon juice 1. Preheat oven to 350 degrees. Lightly oil 9-inch square pan. Combine the gluten-free flour, baking powder, salt, cinnamon and orange rind. Set aside. 2. In a large bowl, cream together the butter and 2/3 cup sugar until light and fluffy. Beat in the eggs one at a time. Stir in the flour mixture alternately with the milk, mixing just until incorporated. Stir in the walnuts. 3. Pour batter into prepared pan. Bake in the preheated oven for 40 minutes, or until a toothpick inserted into the center of the cake comes out clean. Allow to cool for 15 minutes, and then cut into diamond shapes. Pour honey syrup over the cake. 4. For the Honey Syrup: In a saucepan, combine honey, sugar and water. Bring to a simmer and cook 5 minutes. Stir in lemon juice, bring to a boil and cook for 2 additional minutes.

FRANCE: LAVENDER LEMONADE RECIPE The sugar/lemon balance will depend on what type of lemon you are using (Meyer lemons are less tart than regular lemons), and your own preference for sweetness. While all varieties of lavender are edible, English and Provence lavender are most often used for culinary purposes. If using fresh, garden flowers, make sure they have not been sprayed with pesticides. Do not use florist flowers. Essential oil adds beneficial properties of lavender: calmness. MAKES: 1 quart 1/4 cup fresh picked lavender flowers or 1 tablespoon of dried lavender flowers 3/4 cup honey or 1 cup sugar 2 cups of boiling water August 2016

1 1/2 cups freshly squeezed lemon juice (approximately 6 lemons) 2 cups or more of cold water Ice Optional: 1 drop lavender essential oil 1. Cut the lavender flowers from the stems (no need to strip) and place in a glass pitcher. Add honey or sugar and pour 2 cups boiling water over the sweet lavender mixture and stir with a spoon until the sweetener has melted. Cover and let infuse for 20 minutes. 2. Strain the lavender-infused simple syrup and pour into a pitcher. 3. Stir in the lemon juice. Add another two cups of water. Taste and adjust for tartness. Add more lemon juice if too sweet. Add more sweetener if too tart. Add ice and more water to desired level of concentration. Note that the ice will melt eventually, further diluting the drink. Sueson Vess is a professional chef, author/food writer and educator helping people eat healthier, especially those with celiac disease, autism spectrum disorders and others with chronic illnesses. Special Eats provides catering services, educational presentations and monthly cooking classes at FirstHealth Fitness Center. Sueson’s cookbooks include “Special Eats: Simple Delicious Solutions for Gluten & Dairy Free Cooking,” now in its 6th edition, and “Living Without Magazine’s Best Gluten-Free Cookbook." www.specialeats.com; 800.981.5029; Facebook page: Special Eats. Sueson’s homemade bone broth is available at Nature’s Own, Southern Pines.

We are the Faces of FirstHealth Fitness From indoor cycling and yoga to CrossFit and Les Mills group exercise, FirstHealth Fitness offers something for everyone. Families, military, students, community - come find which Face of Fitness you might become. For more information, call (910) 715-1804 or visit us online at www.firsthealth.org/fitness

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1161-101-15

get ready for back to school with omega-3s

RESEARCH SHOWS THAT A NUTRIENT-RICH DIET IS THE BEST WAY TO ENSURE HEALTHY MINDS AND MOODS IN CHILDREN — OMEGA-3S CAN HELP CLOSE THE GAP Like all parents, you hope your children will reach their full potential. You can do more than hope, though, by nourishing them with healthy foods, supporting their scholastic development and encouraging them to take one or two research-backed supplements. Research proves that children and early adolescents, ages 5 to 12, develop rapidly and best when receiving a steady supply of high-quality nutrients. Simple as that sounds, in reality many kids are surrounded by nutrient-lacking junk foods. Nutritional imbalances or deficiencies often first appear in the form of poor cognition and behavior problems. Omega-3s may be the most critical of several brain nutrients. “Studies have shown that children with poor cognitive performance and behavior benefit from omega3s in terms of [attitude] and improved reading and memory,” says Samantha Brody, ND, of Evergreen Natural Health Center in Portland, Oregon. In addition to increasing kids’ fish intake, look for kid-friendly supplements in both liquid and chewable forms, says Brody. But don’t stop there: “I always counsel parents that consuming trans fats interferes with the conversion of essential fatty acids. So while it’s important to get omega-3 fatty acids in the diet, it’s also important to avoid giving kids foods that contain trans fats.” Even well-meaning parents can turn food and supplements into a battleground with children. So implement changes incrementally and nonchalantly to avoid resistance, and prioritize top options for these specific needs. LEARNING. For several years, study after study has stressed the importance of omega-3s for proper brain development, cognition and mood. Early on, researchers in England found that children given eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) supplements achieved better reading and spelling scores, compared with those given placebos. In a study of malnourished children, EPA and DHA supplements led to improvements in mental processing speed, hand-eye coordination and problem solving. You’ll find both 8

EPA and DHA made from fish or plant sources. Two more crucial brain-development supplements: a multivitamin, which can make up for dietary shortcomings, and adequate vitamin D, which appears to support learning and memory. Dose: Try 100–200 mg DHA and 50–100 mg EPA daily. Tailor the dose to your child’s weight. DEPRESSION. Another reason to strongly encourage omega-3s: They are key mood enhancers—or normalizers, if you will; their benefits may be even greater when combined with gammalinolenic acid (GLA), a plant oil extract. Consider vitamin D, too. Numerous studies also indicate the herb St. John’s wort (Hypericum perforatum) safely relieves symptoms of mild to severe depression in both adults and children (but don’t use it if your child is allergic to ragweed). Depression is a complex condition, however, especially in kids, so always consult a health professional before starting any supplement. Dose: For omega-3s, aim for 100–200 mg DHA and 50–100 mg EPA daily. For vitamin D, 1,000 IU daily. For St. John’s wort, try 100–300 mg three times daily, with the higher dose reserved for older and bigger kids. ADHD. Combining omega-3s with GLA can reduce impulsive and hyperactive behavior characteristic of attention deficit hyperactivity disorder (ADHD). So can supplemental Pycnogenol, an antioxidant complex obtained from French maritime pine bark. Some research suggests low levels of iron and ferritin (an iron-containing protein in the blood) might also contribute to ADHD. If you suspect iron deficiency — chronic fatigue would be a clue — ask your doctor to measure your child’s iron and ferritin levels before supplementing. Dose: Opt for a higher DHA-EPA ratio, such as 400 mg DHA to 200 mg EPA, along with 50–100 mg GLA. For Pycnogenol, try 50–150 mg daily. Contributed by Brenda Harris of Apple Crate Natural Market and Delicious Living.

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August 2016

LIVING

cool pet treats for the dog days of summer By Karen Gilchrist

Think of the “dog days of summer,” and the sweltering heat of July and August probably comes to mind, when we – and our pets – wish simply to exert as little energy as possible while trying to stay cool. In reality, the phrase originally referred to the position of Sirius, the dog star, the nose of the dog in the constellation Canis Major, which chases Lepus, the hare, across the heavens. The ancient Greeks and Romans noted the occurrence of the dog days – the hottest time of the year – in late July when Sirius appeared to rise before the sun. But depending on latitude and the shifts of the stars in the sky as the Earth wobbles on its axis, the hottest time of the year may not necessarily coincide with Sirius’s rising. Regardless, July and August are generally the warmest months in the northern hemisphere – and humans and pets employ different means to endure the heat. Unlike humans, who can sweat, peel off clothing layers and seek refuge in cool waters and icy beverages, our canine and feline friends cannot disrobe; in fact their outer fur actually helps to keep them cool. Dogs do have a few sweat glands in their paw pads and noses, which release little sweat. Their primary cooling methods include panting and vasodilation; blood vessels dilate, bringing hot blood to the skin surface where it cools before recirculating to the heart. Cats chill out by drinking more water, becoming less active and sleeping more and grooming. The saliva evaporates, lowering body temperature. Both species enjoy a cool floor and parking in front of an air conditioning vent or under a shady spot. And like their owners, most appreciate a refreshing frozen treat. Following are some healthful, easy-to-make recipes for tasty pup- and catsicles. HOMEMADE FROSTY PAWS (http://blog.raiseagreendog. com/2009/05/homemade-frosty-paws.html) 1 large container (32 oz) of low-fat, plain, organic yogurt 3 handfuls of fresh (organic is best) blueberries 1 banana 2 tbsp of organic peanut butter (NOTE: Ensure the peanut butter has no xylitol sweetener, which is TOXIC to pets.) Other fruit as desired (apple, orange and pineapple slices), preferably local and organic! Mash banana and mix all ingredients together. Place the mixture in ice cube trays and freeze for about 3 hours. BERRY-CHICKEN PUP-SICLES (http://doggydessertchef. com/2014/03/03/berry-chicken-pup-sicles) 1 cooked and chopped chicken breast 2 cups chopped berries (blueberries, raspberries and strawberries) 1 cup water

August 2016

Mix all ingredients and puree in blender until smooth. Pour into molds and place in freezer for 8 hours. CHEESY-BURGER POPS (http://kolchakpuggle.com/2015/07/ tasty-tuesday-cheesy-burger-pops.html) 2 heaping tbsp cooked ground beef 1 heaping tsp grated cheese 2-3 tbsp low-fat, low-sodium chicken broth Scoop 1/2 tsp of ground beef into each section of an ice cube tray. Crumble a piece or two of grated cheese on top. Pour chicken stock over ingredients. Freeze. FROZEN YOGURT Freeze a container of plain, unsweetened yogurt. Doesn’t get much simpler! KITTY ICE CUBES (www.animalplanet.com/pets/4-ice-cubes) Add ice cubes to kitty’s water bowl daily or place few cubes on a plate. Fill a cup or disposable bowl with water and freeze overnight for longer-lasting chilly fun. Drizzle some tuna juice or cat-food gravy over ice or freeze cubes with a few bits of dry food. KITTY SNOW CONES (www.animalplanet.com/pets/3-sno-conefeline-style) Blend 8 or 10 ice cubes, add a half cup of water and blend till slushy. Pour into a bowl; freeze for a few minutes to set the snow. Scoop out a serving and drizzle tuna juice for flavor; garnish with crushed dry cat food for a little crunch or blend a spoonful or two of canned cat food with water to a sauce-like consistency and pour over the shaved ice. Bone appétit!

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D.I.Y.

there's no place like home CREATE A ZEN VACATION SPACE IN YOUR OWN BACKYARD By Patti Ranck These days there seems to be a lot of pressure on people to

to hanging out in, kinda taking it back to my Bohemian/hippie

go away on summer vacations. Several trips at least seem to be

roots. However, thereâ&#x20AC;&#x2122;s no reason why you canâ&#x20AC;&#x2122;t simply plunk

expected. One of the first questions people ask is, â&#x20AC;&#x153;Where are you

yourself down in the grass and watch the clouds go by (but then

gonna go this summer?â&#x20AC;? and â&#x20AC;&#x153;What are you doing for the Labor

that would make this the worldâ&#x20AC;&#x2122;s shortest DIY!).

Day weekend?â&#x20AC;? You kinda feel outta the loop if you donâ&#x20AC;&#x2122;t have a super-exciting response for this.

SUPPLIES

Back in the day, going

â&#x20AC;˘ This is more of a

away on vacation was really a

non-supply and probably

special event, not just a routine

going to be the most difficult

happening. Donâ&#x20AC;&#x2122;t get me wrong;

accomplishment of all: no

everyone should experience

cellphones. Leave all the

traveling to different places. It is

electronics in the house.

definitely valuable for personal

For the Tent/main

development and family bonding

hangout area:

and all that. But there are certain

â&#x20AC;˘ Old sheet, bedspread,

merits in just doing nothing, doing

drapes or any large amount

it together and doing it in the

of fabric (but nothing too

comfort of your own back yard. All

heavy). Yup, hereâ&#x20AC;&#x2122;s your tent.

of this is based on my observations

Doesnâ&#x20AC;&#x2122;t have to be fancy to

and personal opinion and is just

be fun đ&#x;&#x2DC;&#x160;

something Iâ&#x20AC;&#x2122;ve noticed over the

â&#x20AC;˘ Pretty good amount

years.

of rope or twine or old

So. Canâ&#x20AC;&#x2122;t we just relax at

clothesline. I reused some

home and still call it a vacation?

thick hemp twine from a

I say, "Yes!" And can we make

previous project. It held up

it special and fun without the

great!

added stresses of researching,

â&#x20AC;˘ Scissors

planning,coordinating schedules,

â&#x20AC;˘ Two trees in the yard

packing, unpacking, all the added

that are fairly close to each

expenses and an increase of carbon

other

footprints? I say, "YES!" I mean

â&#x20AC;˘ Old blankets and

seriously, how many times have

or beach towels and some

you heard people say they had to

pillows for some comfy relaxing. You can embellish your tent in any

rest up from their vacations.

way. Have fun with it and get the kids involved. They will love it!

Yeah! I think Iâ&#x20AC;&#x2122;ll start a new movement or something. Letâ&#x20AC;&#x2122;s

â&#x20AC;˘ Some fabric strips (or a Dreamcatcher or a cute handmade

call it the â&#x20AC;&#x153;Keepinâ&#x20AC;&#x2122; the Heart at Home Movement.â&#x20AC;? Kinda wordyâ&#x20AC;Ś

sign) to hang in the entryway of the tent. This will be sprayed with

what me? Well, maybe some of you all can suggest a better

natural bug repellant (to keep the pests out of your zen).

name? Feel free to message me with your ideas â&#x20AC;&#x201D; winner gets a Dreamcatcher! Wooo!

â&#x20AC;˘ With your strongest rope, tie a length from one tree to the

OK now, letâ&#x20AC;&#x2122;s slow down, stay put and practice a little mindfulness by making a lovely zen place in our own backyard. To keep this all really zen, all the DIYs are completely optional. I am just trying to make the space a bit more special and conducive

other (like you would a clothesline) at a height less than half the width of the sheet. â&#x20AC;˘ Now we are making life super simple here. Have your rocks standing by. I like this version of tent building the best! Go on

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August 2016

not pinestraw.

ahead and drape the sheet over the rope

• Foil (preferably heavy duty)

and let the sheets drag on both sides.

• All natural hardwood lump

Now there are not exact measurements to this, because it depends on what

charcoal or natural wood chips for

size sheet you are using. So, hold each

grilling (no additives or chemicals) • Fire starter. We use a bit of lint

corner of the sheet out as you’ll be

from the dryer; it does the job.

creating a big triangle with the sheet. Place one of your really BIG rocks to

• Matches — that’s a given

weigh down the corner of the sheet and

• And your s’mores making

hold it in place. (Yes, this is a temporary

goodies (and probably a wet washcloth

structure.)

or two, this is a fun, but sticky business).

• Do this on all four corners. Ta-da!

All in that order — done.

• Toss the blankets and pillows inside and relax, but you don’t have to

Last step…

stop there! You can bring in a mini cooler or

All Natural Bug Repellant

bucket, bowl, whatev with some ice and mason jars filled with

• Spray Bottle

sweet tea or lemonade or beverage of your choice. Maybe you can

• 1 c. witch hazel

bring in your meditation coloring book and colored pencils or a

• 10 drops cedarwood essential oil

good book to read. Or draw a tic-tac-toe on the ground with sticks

• 10 drops lemon eucalyptus essential oil

and you and the kids can play a game or two. Or simply chat — or

• 5 drops patchouli essential oil (oooo…patchouli! Yes please)

not. Just exist together in the peacefulness.

Apply frequently and/or spray some on the tent fabric or

When it’s snack time, you can have a S’mores Party! Make a

decorative fabric strips or your Dreamcatcher hung in the tent entry.

Mini Fire Pit (or several, depending on how many people there are)

(Just keep in mind the oils may leave some staining; that’s why

and break out the s’mores ingredients (organic marshmallows —

we want to use an old sheet. If you don’t have one, Goodwill has

even vegan — can be found at a natural foods store near you!)

tons!)

Caution: ALWAYS use this on the OUTSIDE of the tent so you don’t set anything ablaze. (I just feel compelled to say that, somehow, ’cause ya never know.)

There you go — utopia in your yard! Comfy (in fact, all the comforts of home), cozy and no check out time. Yes, Dorothy, there’s no place like home.

Mini Fire Pit

Patti Ranck is an artist and a dreamer who blends her love

• Old empty terra cotta flower pot. Make sure you use one

of nature and her passion for repurposing into the celebrations

with a broad enough base so that you don’t run the risk of it

of life. She can help you create your one-of-a-kind celebration.

tipping over easily. That would definitely not be good. Place on as

indigoearthevents@icloud.com or 910.638.8322

level a surface as possible. I used an old ceramic floor tile I saved for hoarding — uh — I mean handy reasons, um, like this! Or on dirt,

Eco-conscious, paperless company!    

Landlords Buyers Sellers Investors

Tawnee’ Benede�o, REALTOR®, GREEN Owner, Broker, Property Manager, amateur gardener 910-236-9123 (call or text!) www.TeamClarity-RealEstate.com

August 2016

INTRODUCTORY SPECIAL $25 for 10 Days Bikram Yoga is a 90 minute class consisting of 26 hatha yoga postures and 2 breathing exercises in a heated room (105º and approx’ 40% humidity) which aids warming up your body to stretch safely and detox the body. Our state of the art studio uses renewable energy, LED lighting and green flooring. We pride ourselves on creating a supportive environment to help you feel at home during your visit.

190 Bell Ave., Southern Pines, NC 28387 910.246.2007 • www.bikramyogasouthernpines.com

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the apple crate

THE RESULT OF A PASSION FOR HEALTH AND AN ENTREPRENEURIAL SPIRIT By Karen Gilchrist “It's a beautiful thing when a career and a passion come together.” ~ Unknown For Brenda Harris, owner of the Apple Crate Natural Market stores in Hope Mills and Fayetteville, these words certainly ring true, though Harris did not have a background in retail when she explored what exactly she wanted to do. “I always wanted to be contributing to my family support, and that was always a big thing, financial security,” said Harris. “I also wanted to find what I was passionate about.” The road to discovering her passion included a lot of reading of subject matter to which she was “always, always” drawn: health. “Everything that I read about and several entrepreneurial business classes at then Fayetteville Tech really helped me to find that thing that made me the most interested in business, and that was health, for myself, for my family. What I liked about it was that the information was so vital not just to me, but to everybody. I found that I had a natural love of helping people and myself as I was drawn to this.” Her health as a child, and then motherhood, also provided big pushes towards studying and gaining more knowledge for Harris. “I was not well as a young child. I had asthma, eczema. I was hospitalized with pneumonia a couple of times. We only knew to go to the doctor. I was afraid when I started my own family, and hoped that if my kids inherited any tendencies like those, that possibly I would have other options. I wanted to know what the safe options would be. I wanted to have a natural childbirth back in ‘86, and that wasn’t something that a lot of people were doing. I wanted to nurse my kids. I found the knowledge that I gained was so helpful to me and my family, and then other people kind of looking to me as a resource.” Having identified her passion was just one step in the journey. Securing a space on a limited budget in her hometown of Hope Mills, where Harris lived less that three miles away from her mother and mother-in-law, was another. “As I started shopping for the products those many years ago, we found that we didn’t have a lot of resources locally, that many of those resources were far away, like a 30-minute drive away from where we were in Hope Mills, so that’s one

reason why we started there. Hope Mills was easier to launch an introduction because rents were lower; we were starting the business on a shoestring budget.” Harris noted that it took a while to find an affordable place in 1997. “We had a very small budget. It took quite a bit of doing to find a location, but once we did, it was really interesting. We rehabbed the entire interior and made it very homey and cute, and people just really gravitated to the business even then. We were on Trade Street originally, and it was 700 square feet. It was quite small. It was perfect for us. It

was a great start for us.” The Apple Crate stayed in that first location for a couple of years before moving to a complex on Camden Road, more than doubling its square footage and increasing its visibility — and creating a greater demand for another store closer to Fayetteville. “We had so many customers that said that the only reason I come to Hope Mills is to come here,” said Harris. “We would really love to see you have a location closer into Fayetteville. And I just got that comment so many times. And when this location (on Raeford Road) became available in 2007, it was just a perfect fit.” During the early days of Apple Crate, the store was limited in what it could offer, carrying healthful snack choices and some box mixes. “We weren’t set up with refrigerators and freezers, so we didn’t have any perishables. There weren’t a lot of places to find those items,” Harris said. Fast forward to today: shelves, refrigerators and freezers are full of products to help customers live healthfully, from supplements and bulk items, to gluten-free

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August 2016

“We built a core knowledge base. On top of that, more info is available through media outlets, Dr. Oz and the Internet. So much of that exposure has built people’s knowledge level to the place where businesses like this get a lot more exposure than in times past. People are becoming more aware of which products are GMO, more aware of food allergies. We really like people to take part in educating themselves. People may forget the variety we carry. But by understanding the scope of what we do and taking the time to understand the store, in the future, they’ll understand what options they do have.” For more information, visit www.applecratenc.com.

and vegan options. And the local movement is an important aspect of Apple Crate’s product sourcing. “We use our Facebook page quite a bit to notify our customer base when local items come in. JP’s Pastries are popular at coffee stores and here at Apple Crate. They use nonGMO ingredients and offer vegan and gluten-free items. We carry key lime cupcakes and a chocolate cake with butter cream frosting. It’s hard to find freshly made baked goods items. “Lyons and Wade Family Farm in Raeford are our source for local eggs, cucumbers, squash and other selections as available. Norm’s Farms processes elderberries, which don’t actually grow in NC, into jellies here. We carry products by The Buchi, a female-owned business in Asheville that started in an incubator and is now national, still producing in and exporting out of Asheville. “One of our supplements lines is Gaia Herbs out of western North Carolina. We carry almost everything they make. They test and retest, and harvest when plants are at their peak and process them so that they retain the highest plant chemical activities. It’s one of the first companies to start putting a code on their products. You can actually put the code in at meetyourherbs.com and see where the product was sourced from, what farm, and how it came to be.” And shopping local is a big issue, something Harris and her two daughters, who grew up in the store and in the business, consider important and try to support in their own lives. “We employ local people. The money spent with a local business keeps the money local, including taxes, nourishing our own community, not a company paying taxes in another state. “We love being a family business,” said Harris. “It brings another element of history and experience. So many people enjoy talking to my daughters; they’re young and energetic, and they have an extensive knowledge base. We go to all the major expos in the US – Baltimore, California, Southern Florida. August 2016

EXPLORE: The Apple Crate Natural Market 910.426.7777 2711 Raeford Road 110, Fayetteville Mon-Sat: 9 a.m-8 p.m., Sun: 11 a.m.-5 p.m. 910.423.8800 5430 Camden Road 103, Fayetteville Mon-Sat: 9 a.m.-8 p.m., Sun: Closed www.applecratenc.com

on display at Gracefully

Rustic

223 NE Broad St. Southern Pines

Indigo Earth Events vintage/rustic/eclectic/sustainable indigoearthevents@icloud.com 910-638-8322

Instagram Logo

Facebook Logo

Rentals • Styling • Handmade

910.638.8322 • indigoearthevents@icloud.com

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foothills outdoors GIVING EVERYONE A PLACE TO PLAY By Karen Gilchrist William McDuffie wants everybody to get outside and play. And the Robbins native is ensuring people of his hometown, Moore County and beyond enjoy the opportunity through Foothills Outdoors, a nonprofit 501(c)3 McDuffie and his wife Lynne initiated in 2007 with the assistance of a $2,000 Small Town Economic Prosperity Grant. “I have lived here all my life and have been paddling on Bear Creek and hiking in the woods, and I’ve always enjoyed it,” said McDuffie. “It’s cheap, it’s fun and it’s good for you, and so I wanted everyone else to have that same opportunity in Robbins. Plus, my wife and I have been racing canoes for probably close to 30 years now, and we’ve been to a lot of cool places, but it’s not always practical for everyone to pack up and go to Maine or go to Michigan to compete. We want to give that same experience in our area, and Foothills Outdoors has accomplished that.” Foothills Outdoors boasts five miles of hiking trails, which McDuffie notes are well marked and color-coded, and pretty much open year round. Hikers may access the trail at the Water Plant and Elise School Trailheads a short drive from downtown. “The trails are 60% private property, my parents property, about 200 acres along the banks of Bear Creek,” McDuffie saind. “They let us cut trails through the property open to the public, and the rest of the trails, seven miles created near the old water treatment plant and the new disc golf course, are completely on town property. McDuffie’s favorite time to hike is wintertime. “You don’t have to worry about any bugs! “We have several map kiosks along the trail. Trees have different colors on them that you can follow on the maps. These trails are more like Uwharrie trails, single track. Reservoir Trail is pretty friendly, but the rest of the trails are woods trails.” Maps are also available at the library and city hall and at the trailhead at 705 in a map container. Canine friends are welcome on the trails, but McDuffie reminds owners to keep them on a leash when walking the Water Plant route or the Reservoir route. “Get up on the Bear Creek trail, and you can take your dog off the leash.”

A section of Bear Creek Trail along the creek. This is part of the Pumpkin Run 10K course held in October. While no fires are allowed along the trails, hikers are welcome to picnic at tables on the Water Plant route as well as anywhere out on the trails. Paddling opportunities abound on the scenic Bear Creek and Cabin Creek, and Foothills Outdoors events on the water start in January. “We paddle routinely a four- to six-mile section. We do have access to Bear Creek in a couple places. Public access points where you can drive up to the creek are at Hwy 705 and Reynolds Mill Road. “We do our version of the Polar Plunge in January, the Brrr Creek Plunge that always has a theme. Last year it was Disney; this coming year is will probably be ‘60s classic TV. Everyone dresses up in costume. We have anywhere from 20 to 30 people who will come out and go in Bear Creek. It’s a fundraiser, and we ask everyone to make a $10 or $20 donation, whatever they can give, and we pick a charity.” In March of each year, Foothills Outdoors holds the four-mile long Charles E. Paddle Challenge in memory of Charles E. Brady, the astronaut from Robbins. The race starts in town and goes down to Reynolds Mill, an access point where you can go upstream or downstream, without the need to arrange for a shuttle. Later in March, the Dam to Town race, a little mile-and-a-half canoe and kayak sprint through Gunworks Rapids, takes place at Hwy 705. “The big event of the year is the Adventure Bearathlon, first held in 2008, which is a run-paddle-run race usually at the end of April and held in conjunction with Elise Middle School’s Rubber Duck Race,” said McDuffie. “At our canoe races, we’ll have anywhere from 30 to 50, which is a huge number for a canoe race. There are not that many people who race canoes. At the Bearathlon, we have

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August 2016

typically 80-100 competing. For the Dam to Town, Charles E. Paddle Challenge and Bearathlon, we provide boats, canoes and kayaks free for anybody who needs it; they just need to give me a notice ahead of time, and all of our events, except for the Farmers Day 5 K coming up, which is a fundraiser for the fire rescue, are free for 18 and under. Usually at the Bearathlon, we also provide free tee shirts for kids 12 and under. “A cool thing about the Bearathlon and a lot of these events is that they bring awareness to Bear Creek. Robbins has a really nice resource in having a waterway for paddling right there in town. The field where we hold the Bearathlon is property owned by the Dalton Cheek family. Dalton passed away about a year and a half ago, and he always was very good to us, and his wife Carolyn and family continue to let us use that open field. It used to be a junkyard back in the ‘60s and ‘70s. There were junk cars, and they got moved out in the early ‘80s, and so now it’s a nice grassy field, and we hold several events there. We actually named that access point after Dalton Cheek.” As with the hiking trails, McDuffie enjoys paddling time on Bear Creek in the winter. “Bear Creek is equally nice in the winter. It’s safe. The water upstream from 705 is shallow, and again, no bugs. It’s a great place to go. You’re not very far from the car, you don’t have to set up a shuttle, so it’s a nice place to come out and paddle in the wintertime. Bear Creek is accessible winter, spring and early summer. This time of the year, it’s drying up a little bit, but the trails are pretty much open year round.” The newest addition to Foothills Outdoors’ mission to give everyone a place to play is a brand-new disc golf course. “We’ve got 12 holes. We really set out to do a nine-hole course, possibly doing nine more at a later date. We got such a good response as far as people. We sold sponsorships for holenaming rights for $500, and we sold nine just right off the bat, a few for businesses, but a lot of individuals. Several have done it anonymously; several have done it in memory of somebody or in honor of somebody.” Other events throughout the spring, summer and fall include the Eagle’s Flight 5K and Panther Prowl 5K in May, the Farmer’s Day 5K in August and the Bear Creek Pumpkin Run 5K and 10K Trail Runs in October. Participants in the Bear Creek Events can compete for the “Robbins Outdoor Athlete of the Year” by earning points in any of the seven main events. The final total is calculated from one’s two best runs and two best paddle events, plus the Bearathlon. According the Foothills Outdoors website, “A male and female champion will be determined at the end of the race season and will be richly August 2016

Late winter on Bear Creek, about two miles downstream from the Dalton Creek Access on Hwy 705. rewarded with cash, prizes and endless adoration.” McDuffie hopes to add more opportunities for getting out in nature, including improved trail access, more hiking trails and mountain biking trails. “What we set out to do, I think we’ve exceeded that really,” McDuffie said. “We’re not ready to stop either. We’re continuing to push and do more in the Robbins area.” For more information about Foothills Outdoors and yearly events, visit http://wlrmcduffie.wixsite.com/foothillsoutdoors or www.facebook.com/Foothills-Outdoors-129930837076351.

EXPLORE: Foothills Outdoors PO Box 423 Robbins, NC 27325 http://wlrmcduffie.wixsite.com/foothillsoutdoors

Bienvenue/Welcome From the garden to the plate

155 Hall Ave., Southern Pines Tues. - Sat. 10 a.m. to 3 p.m. 910-684-8758 • thymeandplacecafe.com

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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

Therapy, Continuing Education. "A holistic-centered therapeutic environment committed to the discovery, recovery and maintenance of living in balance." 910.864.6257, 143 Skateway Dr., Fayetteville. info@guidingwellness.com, www.guidingwellness.com

CHIROPRACTIC CARE Call Joy to advertise your chiropractic clinic here! 910.551.2883 or email to joy@sandhillsnaturally.com.

MASSAGE THERAPISTS Sandhills Therapeutic Effects, Amie O'Connor, LMBT. 239 W. Pennsylvania Ave., Southern Pines. 919.478.5647, www.facebook. com/sandhillstherapeuticeffects, sandhillstherapeuticeffects@gmail.com

COLON HYDROTHERAPY Pure Phoenix Cleanse & Wellness Center, offering Colon Hydrotherapy and Ionic Foot Detox. 305 Owen Dr., Fayetteville. 910.849.8891, purephoenixcleanse@ gmail.com ESSENTIAL OILS Joy Crowe, Wellness Advocate for dōTERRA Essential Oils. IPC# 1318413. 910.551.2883, www.mydoterra.com/sandhillsnc Kelli Edwards, Wellness Advocate for dōTERRA Essential Oils. IPC#446470. 910.644.2307, www.mydoterra.com/ detoxdiva 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

MEDICAL CARE Back to Basics, Dr. Robert W. Patterson. Offering an integrative, patient-centered approach to medical care, including BioIdentical Hormone Replacement Therapy, Family Medicine, Nutritional Medicine, Preventative Medicine and complete diagnostic evaluations. 919.895.6339, 1503 Elm St., Ste C, Sanford. www.backtobasicsmedical.com NATURAL FOODS The Abrothecary Co. Small-batch bone croth, soups and such. Private meal planning and chef services also available. 910.315.0893, theabrothecaryco@gmail. com, www.theabrothecaryco.com.

HEALTH & FITNESS First Health Fitness, 170 Memorial Dr., Pinehurst. 910.715.1800, www.firsthealth.org/fitness

Apple Crate Natural Market Carrying a wide assortment of specialty, organic, vegetarian/vegan, paleo, gluten-free and allergen-sensitive foods. You'll also find vitamin, herbal and mineral supplements including probiotics, cleanses, hormone support, homeopathies, joint and bone products, enzymes, essential oils and natural skin and body care. 2711 Raeford Rd,

HEALTH & WELLNESS Guiding Wellness Institute. Wellness Consulting, Holistic Life Coaching and

Fayetteville, 910.426.7777 and 5430 Camden Rd, Fayetteville, 910.423.8800. www.applecratenc.com

www.SandhillsNaturally.com

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 NATURAL PARENTING Do you sell natural parenting products? Are you a birth doula? Put your advertisement here! Call Joy at 910.551.2883 or email to joy@sandhillsnaturally.com. PRODUCE DELIVERY Sandhills Farm to Table. Eat fresh, locally grown produce. Now taking subscriptions for summer and fall co-op boxes. 910.722.1623, info@sandhillsfarm2table. com, www.sandhillsfarm2table.com REAL ESTATE Clarity Real Estate is an eco-conscious, paperless company helping landlords, buyers, sellers and investors. Tawneé Benedetto, Realtor®, Green Owner, Broker, Property Manager. 910.236.9123, teamclarityrealestate@gmail.com. www.TeamClarity-RealEstate.com RESTAURANTS Thyme & Place Cafe. From the garden to the plate. Tues.-Sat., 10 a.m.-3 p.m. 910.684.8758. 155 Hall Ave., Southern Pines. www.thymeandplacecafe.com SUSTAINABLE BEAUTY Eco-friendly Noonday Collection jewelry works with artisans around the globe to produce stunning jewelry and sustainable jobs. Made of upcycled metal and artillery, paper beads, recycled glass. Shop online at http:// joycrowe.noondaycollection.com and join my Facebook group at https://

August 2016

resource guide www.facebook.com/groups/joycrowe. noondayambassador. SUSTAINABLE LIVING Sustainable Neighbors & Farm-A-Yard invites you to connect with others who care about living a sustainable lifestyle in Fayetteville. Join us every 2nd Friday of the month 5-8pm for Fay Fresh Friday social gathering at Guiding Wellness Institute. Come be inspired by the “12 Minute Mic”, our version of TEDx style presentations on thought provoking sustainable living topics. Connect, learn, food, friends! www.meetup.com/sustainableneighbors www.guidingwellnessinstitute.com Sustainable Sandhills is a nonprofit on a mission to preserve the environment of the Sandhills through education, demonstration and collaboration through

continued four core program areas: Clean Air, Clean Water, Green Schools, Green Business. 351 Wagoner Dr., 2nd Floor, Suite 332334, Fayetteville. 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 Bikram Yoga. 190 Bell Ave., Southern Pines. 910.246.2007, www.bikramyogasouthernpines.com

Southern Pines Yoga Company, 169 Beverly Lane, Southern Pines. 910.246.0065, 910.639.1089. contact@southernpinesyoga.com www.southernpinesyoga.com WRITING & EDITING SERVICES Plays with Words: Writing, editing, proofreading. Over 25 years' experience. Karen Gilchrist, 910.638.6397, playswithwords@embarqmail.com This Resource Guide is a directory of local natural health and wellness practitioners and supporters of green living in our community. To be included in our Resource Guide, call Joy at 910-551-2883 or email joy@sandhillsnaturally.com.

Searching for a Natural Hormone Replacement Solution? • Offering BioIdentical Hormone Replacement Treatment

Would you like to feel better, be less fatigued and live a more active life• Specialties include Fibromyalgia, style? We can help! Dr. Robert Patterson has more than Chronic Fatigue Syndrome, Preventative Medicine, Nutritional 35 years experience as a Family Physician and a reputation for superior Medicine and Healing Prayer expertise and sincere compassion • Treatment for the whole family for his patients, is considered an • Virtual Visits and eVisits available expert in his approach to optimize an individual’s hormone status. Dr. P has dealt with these issues utilizing a patient centered approach, whether it involves a strictly nutritional or a hormone replacement approach, using natural regimens involving more natural hormones. Known for taking an integrated approach toward the problem at hand with all of his cases, Dr. P has extensive knowledge of both westernized medicine and alternative treatments. Back to Basics is a new, innovative solution to the rising costs of insurance and health care delivery. In our medical practice, you and your loved ones can receive the highest quality medical services at a fraction of the cost that is traditionally associated with it. Call to learn more.

919-895-6339 • www.backtobasicsmedical.com 1503 Elm St., Suite C, Sanford, NC 27330

August 2016

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CALENDAR

calendar of events • august 5 FRIDAY Canoe Hike, 9 a.m. Also on Aug. 17 and Aug. 21 at 6 p.m. Come and join us to learn the basics of canoeing and later use those skills to maneuver through the cypress swamp. Please sign up with the park office. Only 10 will be allowed to sign up. We will meet at the Rain Shelter. Carvers Creek State Park, 2505 Long Valley Rd., Spring Lake. 910.436.4681

SATURDAY Nature Tales: See Ya Later Alligator, Session 1: 10 a.m. (ages 2-4); Session 2: 11 a.m. (ages 5-6), Cape Fear Botanical Garden. This free preschool story and nature time is presented in partnership with Cumberland County Public Library and Information Center. Pre-registration is required at least two business days in advance. 910.486.0221, www.capefearbg.org.

TUESDAY Tranquil Tuesday Gardening at Guiding Wellness Institute, 8:30-10:30 a.m. Also on 8/2, 8/16, 8/23, 8/30. Join Marsha Howe, Sustainable Neighbors at our Therapeutic Meditation Gardens and build a connection to nature and gardening as a form of therapy. We will be hosting weekly coffee/tea meetups on our peaceful patio. You are invited to participate in Sustainable Neighbors-style teamwork and labor of love to help maintain and enhance the inspiring gardens! Don’t forget your sunscreen, gloves and hat! RSVP through our MindBody calendar at http://guidingwellness.com/services/ shop-2/ or download the Guiding Wellness smartphone app for easy access to registration and updates! The garden is open for volunteers throughout the week, so contact us for details on how you can get involved if another day/time is more convenient. Free and open to public.

WEDNESDAY Hummingbird Banding, 8:30 a.m. Join renowned ornithologist Susan Cambpell, Wednesday mornings (through Nov. 16) as she bands hummingbirds at the Visitor Center. Susan will discuss the process as she handles the hummingbirds, records data about 18

each bird and finally bands and releases each hummingbird. Weather and staff availabilty permitting. It is recommended to call the park office in advance to be sure banding will take be taking place. Weymouth Woods-Sandhills Nature Preserve. Call 910.692.2167 or visit www.ncparks.gov for more information. 1024 Ft. Bragg Rd., Southern Pines.

FRIDAY Nature’s Seedlings, “The Beautiful Vulture,”10 a.m. Nature’s Seedlings is a monthly nature discovery program for ages 3 to 7 being held every third Friday of the month. August’s program is about “The Beautiful Vulture.” Learn about the vultures that call North Carolina home. A live black vulture from the Wildlife Rescue Center will be on display. We will take a short hike to see if we can spot any vultures flying around the park. Raven Rock State Park, 3009 Raven Rock Rd., Lillington. 910.893.4888, raven.rock@ncparks.gov. Junior Ranger Day, 4-8 p.m. Please come out and spend the evening working on your Jr. Ranger booklet. We will be doing all of the activities required for you to get your very own Carvers Creek State Park patch. Most of the afternoon will be spent learning about our local pollinators and we may even have a special visit from the Cumberland County Beekeeper Club! Please be prepared to be outside the entire time, bring water, comfortable hiking shoes, etc. There will be a dinner break so please bring food. Pre-registration is required. Carvers Creek State Park, 2505 Long Valley Rd., Spring Lake. 910.436.4681

SATURDAY Archery Challenge, Lake Rim Park, 9 a.m. -noon. Have a little fun with archery as you test your skills shooting a variety of targets, playing archery games, and taking on archery challenges. Participants will also receive an introduction to field archery and 3-D archery. Some experience is helpful but not required. Register early, as space is limited. Ages 8+ welcome. 910.433.1018, www.fcpr.us.

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TUESDAY Lil' Tadpoles: Bugs, 10-11 a.m. Mazarick Park, Fayetteville. Preschoolers will have a chance to discover nature while making new friends. On the fourth Tuesday of each month, a new topic will be explored through stories, crafts, and activities. August's topic is "Bugs." Call by the Friday before the program to register, as space is limited. Children ages 3-6 years welcome with an adult. Meet at the Mazarick building. Milton E. Mazarick Park www.fcpr.us, 910.433.1575.

SATURDAY 3 Mile History Hike, 9 a.m. Come out for a historical hike through the property. During our hike we will be entering areas that are currently off limits to the public, these include: the gristmill, pavilion, silos, and more. We will be hiking 3 miles or more so please be prepared by wearing proper shoes and bring water. We will meet at the Park Office for this event. Carvers Creek State Park, 2505 Long Valley Rd., Spring Lake. 910.436.4681 • ONGOING EVENTS & EXHIBITS • Cape Fear River Trail Golf Cart Tours. For seniors and persons with permanent limited physical abilities, interpretive golf cart tours along the Cape Fear River Trail are available for individuals or groups of up to five people. Riders must be able to grasp and hold safety handles. Reservations are required. For more information, call 910.433.1547. Clark Park & Nature Center, 631 Sherman Dr., Fayetteville. Rockefeller House Tours: Call for dates and times of Tours of the Rockefeller House. Staff will be leading a free historical tour through Mr. Rockefeller’s winter get-away. The park staff will be leading 10 people through at a time. You must sign up in advance for the tours. If you need a ride to the Rockefeller House, you must attend the Tuesday tour. Carvers Creek State Park, 2505 Long Valley Rd., Spring Lake. 910.436.4681 Every Wednesday night, Kirtan Night at Breathing Space, 1404 Raeford Rd., Fayetteville. 910.977.4476, 7:30-9 p.m. It's free and fun.

August 2016

CALENDAR 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 Friday, 3 - 4:30 p.m. Plant Appreciation Walking Group, J. Bayard Clark Park and Nature Center. Meet other plant lovers and walk the trails at the park and along the Cape Fear River (CFR) identifying plants, watching their development and noting their locations. The group's observations will be used to compile plant lists for the Park and CFR Trail. This group is for adults and mature children, ages 12+, but is ideal for seniors. 910.433.1579, www.fcpr.us. First Sunday of each month. Tours of Heritage Square, 1-4 p.m. Visit Heritage Square to see a selection of Fayetteville's historic houses, to include the Sandford House, the Oval Ballroom and the Baker-Haigh-Nimocks House. Call for further details.910.484.3977, www. womansclubfay.org.

Second Thursday of each month. Naturalist Thursdays. Curious about nature? Kids 12 and under who attend 4 or more different naturalist programs at any park will receive a “Junior Naturalist” award. Call to register. All ages; 3:30-4:30 p.m. Free. J. Bayard Clark Park & Nature Center, 631 Sherman Dr, Fayetteville. 910.433.1579 Every 4th Friday,  6-10 p.m., Downtown Fayetteville. 4th Friday is a true celebration of the arts and downtown Fayetteville. www.theartscouncil.com/fourthmain.php 910.323.1776 • FARMERS MARKETS • Fayetteville City Market, Wednesdays, 2-6 p.m.; Saturdays, 8 a.m.-1 p.m.; Fourth Friday 6-10 p.m. Fayetteville Transportation & Local History Museum Grounds, Fayetteville. www.facebook. com/CityMarketAtTheMuseum  910.433.1457 Moore County Farmers Market, Thursdays, 9 a.m.-1 p.m., year round at The Armory Sports Complex, 604 W. Morganton Rd., Southern Pines.

continued from page 5 PALEOLITHIC OR “CAVEMAN” DIETS When one thinks of the “caveman” diet, images of loincloth-draped carnivorous groups of people hunkering down to consume the meat of a successful hunt may arise. Surely no one eats such a diet in modern times! Yet one can look to the experiences of Dr. Vilhjalmur Stefansson, a Canadian ethnologist who spent more than a decade with the Inuit in the early 1900s and who, for nine years, lived almost exclusively on fish and meat with no ill effect on his health, a diet he repeated as part of a study by Walter S. McClellan and Eugene F. Du Bois and detailed in their paper “Clinical Calorimetry: XLV. Prolonged Meat Diets with a Study of Kidney Function and Ketosis,” published in the Journal of Biological Chemistry in 1930. Paleolithic diets are based on the premise that one eat as man ate prior to the cultivation of crops, a diet which would have included meat, berries, nuts, seeds, any regional vegetables and leafy greens found while hunting and foraging. Today’s low-carb, grain-free paleo or primal lifestyle diets, ever-growing in popularity, include more than meat alone and incorporate physical exercise as an important component. Robb Wolf, author of The Paleo Solution: The Original Human Diet, lists fruits, vegetables, lean meats (preferably grass-fed or pastured), seafood (wild), nuts and seeds and healthy fats as okay to eat. Foods to avoid are dairy, grains, processed foods and sugars, legumes (beans, peas August 2016

Moore County Farmers Market, Mondays, 2 p.m. - 5:30 p.m., First Health Fitness Center, 170 Memorial Drive, Pinehurst. Moore County Farmers Market, Saturdays, 8 a.m.-noon, Downtown Southern Pines at SE Broad and NY Ave. Murchison Road Community Farmers Market, Wednesdays, 10 a.m.-2 p.m., parking lot at Bronco Square (across from Fayetteville State University), Fayetteville. Sanford Farmers Market, Depot Park, downtown Sanford, every Saturday, 9 a.m.noon. Sandhills Farmers Market, Saturdays 10 a.m.-1 p.m., Wednesdays, 3-6 p.m., at the Village of Pinehurst parking lot. Sandhills Farmers Market of Spring Lake, recurring weekly on Saturday, 9 a.m.-2 p.m. 230 Chapel Hill Rd., Spring Lake. 910.568.5809 Items are accepted for the calendar on a spaceavailable basis. Please send the info on your free event to joy@sandhillsnaturally.com.

and peanuts), starches and alcohol. The Primal Blueprint by Mark Sisson follows a similar diet plan, while allowing occasional consumption of dairy, alcohol, dark chocolate, supplements, herbs & spices, beans, legumes, potatoes and rice according to the 80/20 rule: if you stick to the primal diet 80% of the time, it’s okay to eat those occasional foods when “…circumstances don’t allow 100% Primal” (think traveling or a celebration). So, does an optimal diet exist? Yes, the one that works for each individual within the contexts of health, culture and lifestyle choices. One may choose to become a vegan for personal, ethical or religious reasons, but a vegetarian diet high in refined sugar or “bad” oils is not healthy. Someone with multiple job and family responsibilities may not have the time to commit to a diet lifestyle that requires significant preparation or sourcing of specific foods. Notably missing from all of the diets outlined above are refined sugars and processed foods, focusing instead, depending upon the plan, on fruits, vegetables, lean meats, whole grains and healthy oils. So, yes, you are what you eat, and choosing a healthy, nutritious approach to eating what works for the individual may aid in achieving optimal health, naturally. Karen Gilchrist is a writer, yoga instructor and longtime resident of Southern Pines. A complete list of sources used in this article can be found at www.sandhillsnaturally.com.

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