Sandhills Naturally • Feb./Mar. 2017

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YO U R G U I D E TO H E A LT H Y L I V I N G I N T H E S A N D H I L L S A R E A • F E B. / M A R . 2 0 1 7

Raven Rock Revisited Feb./Mar. 2017 www.SandhillsNaturally.com 1 Nature's Own Turns 30 • Combined Efforts for Frenectomy • Turmeric

TABLE OF CONTENTS

february/ march 2017

Revisiting Raven Rock, page 4

nutrition Oodles of Color on Your Plate..................... 6 Recipe: Sweet Potato - Brussels Sprout Au Gratin...........................................................6 Recipe: Jicama-Zucchini Salad....................6 Recipe: Lemony Tahini Salad Dressing........7

DIY: The Un-Terrarium, page 10

Recipe: Apple Berry Tartlet with Sunbutter Caramel........................................................7 Turmeric/Curcumin....................................8

living BARF for Your Dog....................................9 DIY: When is a Terrarium Not a Terrarium?...10 Seed Buying 101.....................................12

explore Revisiting Raven Rock................................4

BARF for Your Dog, page 9

Nature's Own Celebrates.........................13 Unique Collaboration for Tongue-Tie.......14 Resource Guide.......................................16 Calendar of Events..................................17 Cover photo courtesy of Jeff Davidson, Raven Rock State Park.

“I love how things come out and people can start taking it and actually reverse some serious issues. And a lot of people are really taking more power as far as control of their health by learning more about what they can do and being proactive.” — KAREN FRYE, NATURE'S OWN, ON TRENDS IN HEALTH AND SUPPLEMENTS

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Feb./Mar. 2017

FROM THE PUBLISHER

showing up Your Guide to Healthy Living in the Sandhills

Editor & Publisher Joy Godwin Crowe Associate Editor Karen Gilchrist karen@sandhillsnaturally.com Contributing Writers Sueson Vess Patti Ranck Marketing & Advertising Joy G. Crowe joy@sandhillsnaturally.com Sophie Poppele (Moore Co.) sophie@sandhillsnaturally.com Patti Ranck (Moore Co.) patti@sandhillsnaturally.com Published by Main Street Media 1370 Hwy 24/87, Ste 163 Cameron, NC 28326 For more information or to become an advertiser, please call 910.551.2883 www.SandhillsNaturally.com www.facebook.com/sandhillsnaturallync

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Copyright ©2017 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.

sA

In the summer of 2014, I had an idea to bring a publication dedicated to promoting natural health and wellness to the Sandhills area. I wanted to research natural health alternatives, explore the beautiful places in our area to experience nature and promote the exciting local businesses that encourage natural health, wellness and sustainable living. There was nothing else like it in our area, but I knew from my own pursuit of wellness for my family (and frustrations of researching it!) that the readers were out there and hungry for unbiased info that could help educate them on experiencing health and wellness more naturally. With 20 years of work in free community papers and advertising/marketing, I knew with the right people to help, we could create this publication. My cohort in this endeavor, my friend Karen Gilchrist Poppele, was on board to help me with her subject matter expertise and writing skills, and so we made it happen. I may have had the vision, but Karen has been the voice of Sandhills Naturally and without her help, it would not have come to fruition. However, after more than two years of publishing and much deliberation, we've decided to make this — our 30th edition — our final print edition of Sandhills Naturally.

As a free publication, Sandhills Naturally is totally supported by advertising (and my own checkbook), and although the readers and the sponsors love it, unfortunately it hasn't proven sustainable. I won't give you a long marketing lesson, but the key to marketing is branding through repetition. In our area and in the health and wellness industry, we have a lot of small businesses that don't have much of a budget for advertising, and when things get tight, it's the first thing to go. We've had a few long-time supporters that got it, believed in our mission from the get-go and wanted to be a part of it. Even if they were already successful and didn't need the advertising, they saw the value in supporting a publication dedicated to educating a customer base that shared the same values and interest in living naturally. These are the businesses that talked the talk and walked the walk. Special thanks especially to Nature's Own, Sandhills Farm to Table, Southern Pines Yoga Company, Indigo Earth Events, First Health Fitness and Back to Basics Medical Care for your support of Sandhills Naturally. Special thanks also to our cheerleaders, Sueson Vess of Special Eats, Patti Ranck at Indigo Earth Events, Mary Farrell at Vitamins and Things and Marsha Howe with Sustainable Neighbors, who supported us by their encouragement, submitting articles and handing out the publication everywhere they could.

"Eighty percent of success is showing up," according to Woody Allen. Often our society tells us that success is measured by how much money you make. But a wise woman once told me that she believed all the wellness "seeds" we have scattered are bearing and will continue to bear much fruit for the natural health and wellness movement in the Sandhills. We certainly did "show up," and although the publication never made a dime, I have to believe that we have planted many, many seeds. Through helping to educate our readers — whether about the labeling on their food, natural pet care, beneficial supplements, organic gardening methods, local farming initiatives, or where to go hiking, enjoy a good yoga class, find a massage therapist or a vitamin store — we have planted seeds of wellness and accomplished our mission to educate and promote all that our area has to offer. Our readers and their families will continue to reap the benefits of wellness. That's success!

Thank you for reading Sandhills Naturally. We'll still be around in the virtual world — you can find all of our previous issues at www.sandhillsnaturally.com and keep up with us on our blog. If you haven't already, please like our page on Facebook at sandhillsnaturallync and share our page with your friends. We'll still be sharing tips for health and wellness, info and events from area businesses and ideas on enjoying the Sandhills — naturally!

Joy Godwin Crowe, Publisher joy@sandhillsnaturally.com Feb./Mar. 2017

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3

EXPLORE

revisting raven rock state park

By Karen Gilchrist Sandhills Naturally first published an article nearly two-and-a-half years ago highlighting the many facets of Raven Rock State Park, located at the end of Raven Rock Road off Hwy 421 nine miles west of Lillington in Harnett County. Activities and programs featured then included hiking trails, camping sites, bridle trails and educational and fitness events – plenty to appeal to most any outdoor enthusiast. But that list of attractions and opportunities to explore nature continues to expand, thanks to a successful bond referendum and

Photo by Jeff Davidson, courtesy of Raven Rock State Park.

detailing the ecology and geology of the area as well as trail

the efforts of volunteers.

Raven Rock State Park comprises 4,684 acres along the Cape Fear River and exhibits topography and ecosystems reflective of the Piedmont-Sandhills-Coastal Plain boundaries.

The park sits along the fall zone, where the rocky foothills of the Piedmont give way to the softer rocks and sediment of the Coastal Plain. Over geologic time, wind and water carved out the crystalline centerpiece of the park, Raven Rock, rising 150 feet above and stretching for a mile along the Cape Fear River

maps. South of the river, visitors will find 12 miles of hiking trails ranging from easy to moderate in difficulty; nine different trails range from one-half mile to five miles in length. Undeveloped woodlands on the north side of the river include seven miles of trails for horseback riding. The trails wind through a diverse topography, from high bluffs and low floodplains along the river to flat, dry uplands, each featuring a distinct ecology of wildflowers, tree species, birds, reptiles, and mammals.

Camping is available by reservation, including primitive

and offering spectacular views of the river.

The park features a visitor center and interactive display

backpack camping for families and groups, five group wilderness campsites accommodating up to 20 people each, and six campsites along the Cape Fear River Canoe Trail for canoe camping. For backpack camping, visitors must carry in all supplies, including water; register any vehicles and secure a permit from the park office. The group wilderness campsites, a little over two miles from the parking area, include fire rings and vault toilets. The canoe camping area also offers fire rings and a vault toilet, but the area is not accessible by car, and canoeists must reserve sites by calling the park office at 910.893.4888 before planning a trip.

Guests may also reserve picnic facilities and grills, and fishing is permitted

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Feb./Mar. 2017

month and uses crafts, games, exploration and interaction to learn about nature. Other upcoming events include nature photography walks, nature hikes and an Earth Day art festival, all in addition to the regularly scheduled “Hike for Your Health” walk held each Thursday at 9 a.m.

Volunteers are important to Raven Rock State Park, and according to Murr, the Friends of Raven Rock State Park (FRARO) group (a chapter of Friends of State Parks) is very active. “They help out on volunteer days, with cleaning up on trail days. The money they take in, Above: Raven Rock is an area favorite for those

they give back to the

wishing to canoe or kayak and camp. Right:

park to buy supplies for

Hikers enjoy the weekly "Hike for Your Health"

the educational

nature hike held on Thursdays.

programs or for the benches.” FRARO is

during posted park hours with a state fishing

currently working with

license.

Raven Rock State Park

Recognizing that education and engaging the

to raise funds to replace

youth are important to the future of parks and

all wooden benches

conservation, rangers hold regularly scheduled

throughout the park

educational and interpretive programs as well as

with non-decaying

special arranged explorations of the park. And the

composite and steel

TRACK TrailTM program features self-guided

benches.

brochures that turn a child's visit to the park into a

Raven Rock State

fun and exciting outdoor adventure.

But more opportunities to entice area residents to play in their Sandhills backyard park are coming. One of the new attractions is a mountain bike trail – well, actually three trails.

The beginner-level trail is under construction, and Park Superintendent J. R. Murr, who joined the park staff in May

Park continues to offer something for all ages, from hiking, camping and fishing to horseback riding and (soon!) biking, or simply sitting still, taking in its natural wonder. For more information or to make reservations for events or camping, call 910.893.4888 or email raven.rock@ncparks.gov.

2016, expects the approximately seven-mile-long trail to be finished within the year, noting that after construction, the trail will need time to settle before opening to cyclists. Plans are in place for the intermediate and advanced trails.

Thanks to a state bond referendum that voters passed in

EXPLORE RAVEN ROCK Raven Rock State Park

November, guests will enjoy more camping options within the

3009 Raven Rock Road, Lillington

next few years. In the planning phase is a new campground at

910.893.4888

the end of Moccasin Branch Road to which visitors will be able

raven.rock@ncparks.gov

to drive. Murr notes that the campground will include 30 sites,

ncparks.gov/raven-rock-state-park

including nine with full hook-ups and six camper cabins.

Online reservations for camping:

The park continues to expand its events and learning

http://northcarolinastateparks.reserveamerica.com/

programs. Nature’s Seedlings, a nature discovery program for

campgroundDetails.do?contractCode=NC&parkId=

preschoolers age three and up, meets the third Friday of each

552835

Feb./Mar. 2017

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5

NUTRITION

oodles of colors on your plate SPIRALIZE YOUR WAY TO HEALTHIER RECIPES

by Sueson Vess Start the New Year with inspiring recipes to increase the color, quantity and variety of vegetables on your plate. Turn veggies into “noodles” made with a spiralizer and replace starchy pastas or even grits and rice in many recipes.

Enjoy the tasty motivation to try new foods with these recipes!

• Sweet Potato-Brussels Sprout Au Gratin • Jicama-Zucchini Salad with Roasted Walnuts and Lemony Tahini Salad Dressing • Apple Berry Tartlet with Sunbutter Caramel SWEET POTATO-BRUSSELS SPROUT AU GRATIN SERVES: 4 1 tablespoon coconut oil 3 tablespoons minced shallots, 1 small shallot 3 cups shredded Brussels sprouts 1 teaspoon sea salt (divided) 1/4 teaspoon fresh ground pepper 3 medium sweet potatoes, peeled, spiralize blade A 1 13.5-ounce can coconut cream 2 large garlic cloves, minced 4 sprigs fresh thyme, stems removed, chopped 1/2 teaspoon ground nutmeg 1/2 cup Gruyere cheese, grated 1/2 cup sharp cheddar cheese, grated 1. Preheat the oven to 400 degrees. Grease a 9” x 13” baking dish with oil and set aside.

2. In a large skillet, add the coconut oil. Add the shallots and let cook for 1 minute. Add the Brussels sprouts and season with 1/2 teaspoon of sea salt and pepper. Cook for 3 minutes or until almost cooked through, stirring frequently. When done, transfer to a medium bowl and set aside.

3. Make sauce: In a medium saucepan, combine coconut cream, garlic, thyme and nutmeg. Bring to a simmer and cook over lowest heat for 5 minutes, stirring occasionally. Set aside.

4. Spiralize the potatoes using blade A (which makes thin slices, not noodle-like shapes).

5. In the prepared pan, layer: • 1/3 of the sweet potatoes • 1/2 of the Brussels sprouts • 1/3 of the cream sauce • Top with remaining 1/3 of cheese 6. Cover pan with foil and bake for 45 minutes. Remove the foil and bake for 10 more minutes. Enjoy!

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JICAMA-ZUCCHINI SALAD WITH ROASTED WALNUTS AND LEMONY TAHINI SALAD DRESSING Modify this salad, adding your favorite veggies like cherry tomatoes, carrots and avocado, or add protein like garbanzo beans or cooked chicken or shrimp.

SERVES: 4-6 2 medium zucchini 1 medium jicama 1 red bell pepper, chopped 1 teaspoon lemon zest 1/2 cup roasted walnuts* 1. Make Lemony Tahini Salad Dressing (recipe below) and place 1/2 cup in a large bowl.

2. Spiralize zucchini using a spiralizer, blade C, to transform zucchini into pasta; discard the central core of seeds; trim “pasta” into shorter lengths with clean scissors or knife. Optionally, cut a horizontal slit in the squash, not quite into the middle and spiralize; this provides half-moon-shaped vegetable pasta.

3. Peel jicama; if a large jicama (over 3-inches wide), cut in half and into 2-1/2 to 3-inch pieces. Spiralize jicama using a spiralizer, blade C, to transform into pasta; trim “pasta” into shorter lengths with clean scissors or knife.

4. Combine spiralized zucchini, jicama, red bell pepper, lemon zest and roasted walnuts in bowl with salad dressing. Toss to lightly coat with salad dressing. Taste and adjust seasoning or add more dressing if desired. * Roast walnuts in skillet or in oven. OVEN: preheat oven to 350 degrees, place nuts in a single layer in an ungreased shallow pan or RIMMED baking sheet and bake for 10-15 minutes until fragrant and golden brown. Remove from pan at once to cool.

SKILLET: Heat nuts in a dry, heavy skillet over medium heat for 1 to 2 minutes while stirring until fragrant and golden brown. Watch closely as it is easy to burn. Remove from pan at once to cool.

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LEMONY TAHINI SALAD DRESSING/DIP Delicious salad dressing, veggie dip or sandwich spread.

MAKES: 2 cups 1/3 cup tahini (sesame paste) 2 tablespoons gluten-free soy sauce 3 tablespoons minced shallot, 1 small 1 stalk celery, minced 1/3 cup lemon juice, fresh squeezed 1/2 teaspoon pepper 1/2 cup grapeseed or olive oil About 1/4 cup water 1. Combine tahini, gluten-free soy sauce, shallot and celery in a blender or food processor until smooth.

2. Add the lemon juice and pepper and blend on high speed.

With the blender running, slowly add the oil and enough water to reach the desired consistency.

APPLE BERRY TARTLET WITH SUNBUTTER CARAMEL Reminiscent of apples with nut butter, this is the easiest nottoo-sweet dessert ever and praised by family and friends. Use small apples or substitute pears for this recipe, which is easy to halve or double. The sunbutter caramel is delicious as a fresh fruit dip or topping.

SERVES: 4 Caramel: (makes 1/3 cup) 2 tablespoons coconut oil or nondairy butter substitute 2 tablespoons coconut cream (from unsweetened canned coconut milk) or other nondairy cream 2 tablespoons honey, coconut sugar or brown sugar 2 tablespoons sunbutter, creamy, unsweetened (may use almond or peanut butter if allowed on your diet) Tart: 4 small apples, preferably organic (unpeeled) 2 teaspoons fresh lemon juice 1 teaspoon cinnamon 1/4 teaspoon nutmeg

2 tablespoons coconut or brown sugar 1/2 cup fresh raspberries 1. In a small saucepan, melt coconut oil; add coconut cream and sugar. Stir until sugar is completely dissolved. Add sunbutter, stir with a whisk and bring to a simmer. Remove from heat.

2. Caramel is ready to use or may be refrigerated in a glass jar for up to 5 days. Caramel will be solid when cold. Reheat before using by placing jar in a saucepan of water and gently heating. Do not allow water into the caramel.

3. Spiralize apples using a spiralizer, blade C. In a large bowl, toss apple strands with lemon juice. Add cinnamon, nutmeg and coconut sugar and mix well.

4. Preheat oven to 375 degrees.

5. Fill four, 4-ounce ramekins to the top with apple mixture.

Top with raspberries. Place filled ramekins on a baking sheet and cook in preheated oven for 35 minutes.

6. Remove from heat and drizzle with 1 teaspoon caramel sauce. (There will be extra caramel sauce to enjoy.) Enjoy warm, room temperature or chilled.

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.

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7

turmeric/curcumin

POWERFUL ANTIOXIDANT IS FOR MORE THAN CURRY

By Mary Farrell Turmeric is a perennial plant and a relative of the ginger

happens in your body when it is injured — you need to rethink

family. Turmeric grows five to six feet high in the tropical

that. Experts now believe "silent inflammation" is the root

regions of Southern Asia. It has trumpet-shaped yellow flowers.

cause of aging, brain and heart issues, pain, painful joints, low

Its roots are bulbs that produce rhizomes. The rhizomes then

energy levels and lots more. We now know that inflammation

produce stems and roots

plays a major role

for new plants. Turmeric

in almost every

is fragrant and has a

western disease.

bitter-sharp taste. The

Curcumin also

majority of turmeric is

stops platelets from

grown in India. It has

clumping together

been used in India as

so they won't form

aspic and medicinal

blood clots. I could

herb for thousands of

go on and on and

years. It is used as a

on about this herb.

main ingredient in curry.

Now you can see

The roots (rhizomes)

why some call it

and bulbs are used in

"natural remedy of

medicine and food. They

the century."

are usually boiled and

I would

then dried, turning into

encourage everyone

yellow powder.

to look into this hero. Remember that not all curcumin

Curcumin, which is the main ingredient in turmeric, is a

supplements are created equal. To make curcumin more easily

very powerful antioxidant and anti-inflammatory. It is used to

absorbed or bioavailable, it is often combined with piperine

color and add flavor to curry powders, mustards, butter and

(compound from black pepper) or phosphatidylcholine. Do your

cheeses. Some say it is the most powerful herb on the planet

research before buying, and as always, don't be afraid to ask

at fighting and potentially reversing disease. Others are calling

questions. As with all medicines, herbs, vitamins, etc., please

it the "natural remedy of the century." Curcumin has clinical

consult a doctor before use.

trials showing benefits in treating types of cancer, osteoarthritis,

Mary Farrell is the owner of Vitamins & Things in

pain management and rheumatoid arthritis, just to name a

Sanford, offering vitamins, herbs, teas, essential oils and food

few. It is also support brain and heart health and helps with

supplements. She can be reached at 919.777.0288.

reducing the risk of diabetes. It is said that curcumin is as strong as some of the anti-inflammatory drugs, but without their side effects. Some pharmaceutical companies are trying to design a synthetic form of curcumin, but as we all know, you don't mess with mother nature. The body can tell the difference between the two.

Turmeric is loaded with several healthy nutrients such as protein, dietary fiber, niacin, vitamin C, vitamin E, vitamin K and potassium.

Curcumin lowers the level of two enzymes in our bodies that cause inflammation. You may think that inflammation only 8

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LIVING

BARF for your dog

By Karen Gilchrist

Sounds gross, doesn’t it? But it does not mean what one might think. The acronym BARF stands for bones and raw food or biologically appropriate raw food or born again raw feeders or Billinghurst Australian real food, named after Australian veterinarian Ian Billinghurst who developed the diet. He created the BARF diet, based on meals of animal muscle meat; fat; organ meat; raw, meaty bones; raw vegetables and supplements, in order “…to maximize the health, longevity and reproductive capacity of dogs and by so doing, minimize the need for veterinary intervention.

How do you feed a dog properly? You feed it the diet that it evolved to eat,” not artificial grain-based kibble. Billinghurst has published two books on the topic: Give Your Dog a Bone and Grow Your Pups with Bones.1 But which is best to feed our fur babies? That answer often depends on whom one asks. After all, dry dog food has been around for over 50 years. Both sides argue adamantly, via scientific reports (kibble) and anecdotal evidence (BARF), that their approach supports the overall health and wellbeing of our canines. Proponents of the BARF diet believe commercially prepared foods may lack certain dietary components, like enzymes, and that some ingredients (like grains) can aggravate allergies or other illnesses. Developers of kibble counter such arguments based on continuous studies and feeding trials, and constantly work to improve their product. A walk down the pet food aisle reveals a large selection of foods based on beef, chicken, lamb and turkey and a variety of grains, along with additional options for puppies, large breeds, senior dogs, working dogs and those requiring special diets. But BARF devotees are skeptical that such changes in commercial kibble offer suitable nutrition for many and encourage dog owners to experiment with the BARF diet and gauge their pets’ health and energy compared to a kibble diet.1 Owners who feed kibble to their dogs do indeed have it simpler: buy a big bag, measure out the suggested quantity, feed the dog and – that’s it. Those who choose to follow the BARF diet do spend a bit more time preparing, but advantages include variety, such as “uncooked meaty bones, uncooked muscle and organ meat, raw eggs, vegetables, fruit, yogurt, cooked cereals, cottage cheese, and herbs, enzymes, and other supplements” (www.canismajor.com/dog/barf.html). Depending on what might be on sale at the market, dogs may enjoy a meal of chicken or lamb, green beans or carrots. Kibble feeders might be hesitant to switch back and forth between beef- or chicken- or lambbased dry food as sudden changes can cause gastrointestinal problems for some dogs; new kibble should be introduced gradually with regular kibble to avoid such problems.

Feb./Mar. 2017

How much does one feed on the BARF diet? The BARF diet recommends feeding dogs 2% of their body weight for dogs that are overweight, 2.5% to maintain weight and more to fatten up an underweight dog. Puppies may need 10% of their body weight fed in three or four portions each day.2 So a dog that weighs 30 pounds as a healthy weight would eat 12 ounces or three-quarters of a pound of food per day. Of course, owners would want to adjust accordingly based on their pet’s behavior and weight. Raw for Dogs (www. raw4dogs.com) provides a calculator to determine how much to feed, and offers, as do other companies, prepackaged raw foods for sale. Or, one can talk with the local grocery store butcher to buy ingredients you might not find in the meat display. (Local farms may have just what one needs! Support your local farmers!)

Of course, should one consider changing a dog’s diet from kibble to BARF, such a diet shift cannot be without a transition period.

Numerous sites offer advice on how to transition from kibble to BARF, and discussing the switch with a pet’s veterinarian may be the best first step. Some express concern about feeding raw bones, though cooked bones, not raw bones, pose the threat of splintering, which can cause serious internal trouble. Raw bones, however, can be ground before feeding to dogs. Bacterial contamination of raw meat, including E. coli and Salmonella, which may not affect most dogs, can be transmitted to other animals and humans. Yet, commercially produced foods are not immune to such, as some manufacturers have recalled contaminated batches of kibble. And importantly, one must ensure a BARF diet is nutritionally balanced – not just bones and meat, not too much fat, not too many fruits or veggies or dairy.

Ultimately, one’s dog as well as one’s lifestyle – the BARF diet will take a little more planning, and it is not as inexpensive as dry food – will determine if a change to the BARF diet is appropriate.

Many dogs do just fine on kibble, particularly highly digestible premium brands. Supporters of the BARF diet report benefits such as shinier coats, healthier skin, cleaner teeth, increased energy and smaller stools for dogs, and the number of pet owners moving to a raw diet is increasing.3 Make no bones about it; by digging into the research on diet, one can make the appropriate choice to ensure the happiness and wellbeing of their canine companion.

Sources: 1 www.canismajor.com/dog/barf.html; 2 www.raw4dogs. com/; 3 http://pets.webmd.com/dogs/guide/raw-dog-food-dietaryconcerns-benefits-and-risks

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9

D.I.Y.

when is a terrarium not a terrarium?

By Patti Ranck

You know how it seems everyone is enamored with those hanging metallic geometric terrariums these days? Yeah, well,

• Metallic paint or any color you like — I used copper (some craft blogs that do paint their dowels recommend spray

so am I. You have to admit,

paint, which I am against for obvious

they are pretty cool looking.

reasons, so I used your basic non-

Unfortunately, I don’t have

toxic craft paint).

the right kind of room for a

• Small paintbrush

free hanging planter where

• Suede lacing

it won’t be awkward and

• Scissors (not pictured because,

constantly bump people’s

again, I just used my wire cutters — I

heads. Tiny house problems

like dual purpose tools).

• Pliable thin wire — I used

(#thestruggleisreal).

copper because I already had it plus I

Not to mention, they are

like copper.

getting a little pricey. So, how

• Wire cutters or needle-nose

to get the look without the

pliers with cutting capability — don’t

issues?

go out and buy a tool if something

In my Internet wanderings,

else will do the job as well.

I discovered a fabulous take

• A pretty air plant

on the theme: this awesomely simple way to make your

Process:

own faux almost geo-style “terraruim” as a wall hanging.

• Cut an approximately a 6- to

(Dang! I wish I had thought of

8-inch piece of dowel and sand the

it! But, homeyohmy.com did.

cut side flat.

• Paint your dowel piece and

Good job, girl!)

let dry; it takes like 20 minutes (this

As we all know, I can never quite leave well enough

is the 1st of my can’t-leave-well-

alone, so, of course I am going

enough-alone parts).

to embellish it a tiny bit. You can can keep it ultra minimalist or

• Cut the suede lacing to your desired length (it’s all what is aesthetically pleasing to you).

not, to your liking. Here’s my take on it.

• Tie around each end of the dowel. Now you have a Supplies:

triangle when you hold it up.

• Square wood dowel — square to help it lay nice and flat

• You can trim the ends if you like. I chose to leave mine

against the wall and it seems to be a better surface to attach

hanging and also made a tassel out of the rest of the suede

the air plant — get a dowel at any of your favorite craft stores.

lacing and tied that from one side (this is the second can’t-

I happen to get mine from my garage, and yes, there happen to

leave-well-enough-alone part).

• Now cut a smallish length of wire to twist carefully

be several out there.

• Small pruners or branch cutters — You should definitely have those in your garage, too, but I just used my wire cutters.

• Sand paper (not pictured)

10

around the base of the air plant and then twist to your dowel kind of over toward one side.

• When you hang it, keep in mind it will have to be hung

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Feb./Mar. 2017

happening before. So then, it’s just me. A plant killer. Well, I love them, so I’m gonna keep trying. All you need to do is spritz them lightly once or twice a week, but do remove them from the wall while spritzing.

It just occurred to me that this may even make a nice little gift for the kids to help with. Mother’s Day will be here before you know it, and this gift lasts longer and is more ecofriendly than cut flowers! Just leave your Sandhills Naturally magazine open to this page on your husband’s desk or work table. No shame in hinting! You’ll love it so much, you may end up with quite the jungle wall. I hear the vertical garden look is still on trend. Happy crafting!

Patti Ranck is an artist and a dreamer who blends her love of nature and her passion for repurposing into the celebrations of life. She can help you create your oneof-a-kind celebration. indigoearthevents@icloud.com or 910.638.8322.

off center to accommodate the weight of the airplant. You can adjust the direction the airplant is facing just a bit if it is

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Feb./Mar. 2017

www.SandhillsNaturally.com

11

LIVING

seed buying 101

By Val Engel

As we settle in for the coldest months of the year, we gardeners finally have a quiet moment to sit back and enjoy planning for the following spring.

Seed buying is one of the coziest chores of winter — sitting by the fire, flipping through seed catalogs and earmarking the purple carrots or striped eggplants that promise warmer days to come.

Understanding the labels for seeds can be confusing, especially when there are so many choices. What exactly does it mean if a seed is open pollinated or non-GMO? Here's a list of some seed-buying jargon you might come across, with an explanation of what it means and why these terms matter.

Cultivar Cultivar is a combination of the words "cultivated variety," that is, a variety of plant that has been cultivated (through hybridization or open pollination) and retains its traits when reproduced. Cultivars are often called varieties in seed catalogs. An example would be Green Zebra Tomatoes.

Green Zebra is the cultivar.

Characteristic traits of this variety are the yellow/green stripes, emerald flesh and size of the fruit, which are passed down through reproduction.

GMO (Genetically Modified Organism) GMOs are organisms that have been produced through high-tech genetic breeding or traditional plant breeding.

Generally, the former is what people mean when they are talking about GMOs, but these are specifically a type of GMO called GE (Genetically Engineered).

Traditional GMOs were developed through monitoring and selecting seeds for specific traits over time. One GMO that was developed through traditional plant breeding is seedless watermelons. Genetically Engineered, on the other hand, involves injecting specific genes directly into an organism through high-tech means. Examples of these crops are GMO corn and soybeans developed for large agribusiness.

Home gardeners will not find GE seeds in seed catalogs, but the scale of production of GE crops has made guaranteeing

12

certain seeds to be non-GMO, like those for corn, difficult due to natural cross pollination between neighboring fields of GE corn and other corns. Adequate distance is needed to ensure that no crosspollination has occurred. Double-check as some companies guarantee their seeds to be GMO-free.

Heirloom Heirlooms are open-pollinated varieties of plants that were developed before the 1960s, when hybrids began to be developed. Before commercial seed companies existed, most of these seeds woud have been passed down generation to generation by home gardeners who saved seed. Examples are Brandywine Tomatoes.

Hybrid (F1) A hybrid is a the result of two intentionally crossed parent plants. Hybrids are bred to select a single characteristic, like disesase resistance, fruit size or color. This could be important to the home gardener, or not.

Fungal disease resistance in tomatoes, for example, may be more important to the gardener in warm, humid climates than colder climates.

Hybrid seed can be more expensive than open pollinated seed. Since each hybrid is a specific cross between two plants, that cross must be intentionnaly made each year. If you save seed from a Big Boy tomoato, it will not have the same traits as the parent plant.

Open Pollinated Seeds that are open pollinated have been pollinated by insects, wind or self-pollination. Typically seeds that have been open pollinated can be saved and will carry the same characteristics as the parent plant. All heirlooms are open pollinated. Certain plants like squash and pumpkins, however, are easily cross-pollinated and should be grown with some distance between them if you plan on harvesting your seed.

Val Engel is a landscape designer in Raleigh and can be reached at valengel@gmail.com. Reprinted with permission by Triangle Gardener, LLC, www.trianglegardener.com.

www.SandhillsNaturally.com

Feb./Mar. 2017

nature's own makes its mark

NATURAL FOODS MARKET CELEBRATES THIRTY YEARS OF NATURAL GOODNESS

By Karen Gilchrist One would be hard-pressed to find a moment when Karen

soon, as well as organic young herb and vegetable plants for sale.

Frye is without a joyous smile on her face. Whether arranging stock

She also carries free range, non-GMO, hormone-free duck eggs

on shelves, answering a customer’s questions about products or

from Deep River Ranch in Robbins in northern Moore County.

acknowledging a regular’s greeting, her

With respect to trends in health and

enthusiasm for her store and her clients

supplements, Frye notes that demand for

is contagious. And this year, Frye has

gluten-free and paleo diet-related books,

even more reason to smile: Nature’s Own

cookbooks and products have increased,

natural foods market, located at 195 Bell

as well as for coconut oil and black seed

Avenue in Southern Pines, celebrates 30

or black cumin (Nigella Sativa) oil.

years of business on April 25.

“People are taking it for all kinds

Located in a former hardware store

of things,” Frye said. “I love how things

building, Nature’s Own offers 6000

come out and people can start taking

square feet of natural, organic and herbal

it and actually reverse some serious

food products, including healthy meats;

issues. And a lot of people are really

vegan options; fair trade coffee and

taking more power as far as control

herbal teas; fresh peanut and almond

2017 marks 30 years of business for Karen

of their health by learning more about

butter; bulk herbs, roots and spices;

Frye's natural foods market, Nature's Own.

what they can do and being proactive.

grains; locally produced products and

It’s interesting how something will sit

nutritional and herbal supplements. The

here, sit here, sit here, and all of sudden,

Kitchen at Nature’s Own serves breakfast and lunch and offers

everybody starts finding out about it, particularly through social

freshly prepared organic fruit and vegetable juices and smoothies,

media. It just blows my mind.”

fair trade organic coffee, homemade breads and muffins, organic soups, sandwiches and salads, available to eat in or take out.

Frye continually seeks out new products that align with her

Frye’s yoga studio, Bikram Yoga Southern Pines, located just across the street is also undergoing some changes. One instructor is headed off to New Zealand to teach for a month. Two others from

vision to support wellness and a healthy lifestyle. Among new

Connecticut and Virginia are coming to help teach. Classes are held

offerings in the store are fresh, organic cold-pressed juices in three

every day at 9 a.m., at 5:30 p.m. on Monday and Wednesday and

flavors made in-house by mixologist extraordinaire Tony Cross.

at 6 p.m. on Tuesday and Thursday. The 3000-square-foot space

“They’re made using a hydraulic press,” said Frye. “There’s

includes a studio, retail area, men and women’s showers and a

never any heat, there’s absolutely zero pulp and the juice has

room for massage therapy and will host a Thai yoga demonstration

a three- or four-day shelf life – a much longer shelf life. It’s

in March.

convenient for people who like fresh juice but don’t have a juicer.

They can drink part of it and save the rest for the next day.”

Another product line recently added to the store’s extensive

As for the big store birthday coming up – Frye has plans for that, too.

“I am going to try and throw a big party, invite some reps and

inventory is Juniper Ridge out of California, a selection of small-

have giveaways. We’ll probably hold it on the Saturday before, on

batch colognes, room sprays, trail soaps, incense and more created

April 22.”

by wild-harvesting wildflowers, plants, bark, moss, mushrooms, and tree trimmings and using old perfume-making techniques such

And April 22 just also happens to be Earth Day, a perfectly natural date for a party at Nature’s Own.

as “distillation, tincturing, infusion and enfleurage” (using purified

connected with another organic local food producer of certified

EXPLORE: Nature's Own Market 195 Bell Ave, Southern Pines, NC 28387 910.692.3811 http://naturesowninc.com/ www.facebook.com/NaturesOwnInc/

organic spinach and hopes to have organic microgreens available

www.facebook.com/bikramyogasouthernpines

fats to extract essential oils and perfumes).

“It’s a small, boutique company that's environmentally conscious – all the products are really super fabulously clean.”

Long dedicated to supporting local farmers, Frye has

Feb./Mar. 2017

www.SandhillsNaturally.com

13

EXPLORE

three's a charm

UNIQUE THREE-WAY PROFESSIONAL COLLABORATION ASSISTS NURSING MOMS AND TONGUE-TIED BABIES

By Karen Gilchrist According to the Center for Disease Control (CDC) Division

thrush infection is possible (www.vfdental.com). If unaddressed,

of Nutrition, Physical Activity, and Obesity, more mothers are

tongue-tie can cause other issues besides the inability to nurse well,

choosing to breastfeed their infants. The 2016 CDC Breastfeeding

including dental and speech problems later on in life. While many

Report Card shows, that among babies born in 2013, 81% of

frenulums recede on their own, more severe tongue-tie cases may

moms started to nurse, and of that percentage, 51.8% were still

require a simple procedure, a frenectomy or frenotomy, a release of

breastfeeding after six months, and 30.7% at 12 months.1 A mother’s milk is the best first food for infants, providing complete nutrition and important immune-boosting benefits for baby’s growth and development, as well as positive health implications for the mother, including less blood loss after delivery, uterus shrinkage, weight loss and decreased risk of postpartum depression.2 The American Academy of Pediatrics (AAP) recommends nursing babies exclusively for the first six months and continuing for at least a year, and longer if mother and baby desire.1 But while breastfeeding is natural, and more and more women choose to do so, nursing is not always easy, and not always possible, depending on the health of the mother, home and work obligations and sometimes baby’s inability to latch on or nurse properly. This inability to latch on or nurse efficiently can be a result of ankyloglossia or “anchored tongue” – the lingual frenulum, or the cord stretching from under the tongue to the floor of the mouth, is short, restricting mobility of the tongue.3 A tongue tie is a more familiar term to describe this common congenital and hereditary condition – a 2002 study at the University of Cincinnati estimates that “16% of babies experiencing difficulty with breastfeeding had a tongue tie,”3 though the true number might be much higher.

Left to right: Sarah Lester, IBCLC, Naturally the Best Lactation; Dr. Molly Guy DDS, Village Family Dental; Jillian Diffenbaugh, LMBT, Massage & Integrative Bodywork; Dr. Faith McGibbon, Senior Partner and Pediatric Chair, Village Family Dental.

Tongue-tied infants may experience weight loss or slow weight gain, frequent feedings (two hours or less apart), poor latching, fatigue during nursing, reflux or gas

the frenulum to restore mobility to the tongue.4 Lactation specialists can assist mothers in addressing the

and a callous on the lip. Nursing mothers may find breastfeeding

challenges of breastfeeding, including tongue-tied babies, and

painful, and if baby is unable to empty the breast, mastitis or a

Sarah Lester, IBCLC (International Board Certified Lactation

14

www.SandhillsNaturally.com

Feb./Mar. 2017

Consultant), of Naturally the Best Lactation Services (www.

not breastfeeding) to ensure a proper care plan is in place and have

ntblactation.com) was looking for a local resource for babies and

the baby examined to determine whether or not the procedure is

moms instead of having to send them out of town or force them

even necessary. Parents generally find out about the option through

to wait for the procedure. Lester contacted Village Family Dental

pediatricians, IBCLCs, Facebook and bodyworkers, though word of

(VFD) of Fayetteville (www.vfdental.com) and massage therapist

mouth has been the biggest method of reaching new clients. The

Jillian Diffenbaugh, LMBT (Licensed Massage & Bodywork Therapist)

procedure is covered by insurance; VFD is in network with most

(www.MassageIB.com). Together, Lester, Diffenbaugh and Drs.

insurance companies and accepts TRICARE. For those companies

Faith McGibbon, general dentist, and Molly Guy, pediatric dentist,

with which they are not in network, the cost of the procedure is

created an integrative approach to tongue-tie revisions.

reimbursable.

According to VFD, the procedure is done at all ages, from

The group has been offering this specific program since March

infant to adult, but the earlier that the ties are released, the better.

2015. A lactation specialist for three years, Lester desperately

The appointment takes about one hour, including diagnosis,

needed a local laser option for her clients, as well as a local

bodywork, procedure, latching and aftercare directions.

bodyworker with more availability. She spent several months

After a diagnosis, Diffenbaugh uses bodywork to prepare the

trying to find providers who were willing to hear her out, become

infant for the procedure. As explained on Diffenbaugh’s website,

interested and learn. Luckily, she found VFD and Diffenbaugh at the

an intricate system of connective tissue, the fascia, connects the

perfect time, and as a result, created an integrative approach, that,

body, and a limitation, such as a tongue tie, can create tension in

as far as they know, is unlike any other in the U.S.

the muscles around the area and to those connected by fascia.

This tension around the tie increases the difficulty of revising the

For more information, contact

tie. Diffenbaugh uses myofascial release on an infant before the frenectomy to calm the muscles and the nervous system, thereby

Jillian Diffenbaugh, LMBT #15047

making the frenulum more visible and enabling the dentists to

1019 Hay Street, Fayetteville

eliminate as much of the tie as possible.

717.406.5020

VFD uses a small hand-held laser to perform the frenectomy, which is a quick (two-three minutes) and painless procedure, with

www.MassageIB.com RajahYogaMassage@gmail.com

virtually no bleeding. Additionally, the laser kills bacteria and other microbes, minimizing the risk of infection, and its ease of use offers precise and accurate removal of the restriction. After the procedure, the baby is put to the breast immediately. Lester then assists with any nursing issues, and Diffenbaugh provides a handout of followup care procedures, including stretching exercises and visualizing the area to ensure proper healing. VFD does a series of three follow-up visits after the procedure and recommends following up with Diffenbaugh three to five days after the procedure for more bodywork to release any remaining muscle tension and aid in the healing process. Lester offers personalized dual follow-up visits with Diffenbaugh for suck training, autonomic nervous system (ANS) regulation and other methods for healing and strength. Lester

Sarah Lester, IBCLC 910.584.7452 www.ntblactation.com sarah.lester.lactation@gmail.com Village Family Dental – Fayetteville 2029 Valleygate Dr. #201, Fayetteville 910.485.8884 www.vfdental.com Karen Gilchrist is a writer, yoga instructor and longtime

reports that 95% of clients that she's been able to support through

resident of Southern Pines. You can reach her at karen@

the procedure (before, during and after) are still breastfeeding

sandhillsnaturally.com. Sources: 1 “Breastfeeding Rates Continue to

today.

Rise in the U.S.,” www.cdc.gov/breastfeeding/data/breastfeeding-

Parents, pediatricians, dentists or lactation consultants can

report-card-2016.html; 2 “Why breast is best!” http://timesofindia.

initiate this integrated service. Pediatricians can send a referral

indiatimes.com/life-style/health-fitness/health-news/Why-breast-is-

to Village Family Dental, or parents can search out an IBCLC or

best/articleshow/53539660.cms; 3 http://tonguetie.net; 4 “Tongue-

Speech-Language Pathologist (SLP) for a functional assessment. If

tie,” www.breastfeedingbasics.com/articles/tongue-tie

parents seek the treatment, they should first see an IBCLC or SLP (if

Feb./Mar. 2017

www.SandhillsNaturally.com

15

EXPLORE

resource guide DENTAL SERVICES Village Family Dental 2015 Valleygate Dr., Fayetteville. 910.485.7070, www.vfdental.com

Medicine, Nutritional Medicine, Preventative Medicine and complete diagnostic evaluations.

919.895.6339, 821 Woodland Ave., Sanford. www.backtobasicsmedical.com

ESSENTIAL OILS Joy Crowe, Wellness Advocate for dōTERRA Essential Oils. IPC# 1318413. 910.551.2883, www.mydoterra.com/sandhillsnc

Buffalo Lakes Medical. Primary and urgent care, medical weight loss, home sleep studies. 622 Buffalo Lake Rd., Suite C, Sanford, in Western Harnett County. 919.842.5566, www.buffalolakemedical.com

EVENT PLANNING Indigo Earth Events, LLC - Party Sustainably!

Offering "green" event styling, custom decor, rentals for weddings/social/corporate events. By appointment, 910.638.8322, indigoearthevents@icloud.com. www.facebook. com/indigoearthevents HEALTH & FITNESS First Health Fitness, 170 Memorial Dr., Pinehurst. 910.715.1800, www.firsthealth.org/ fitness HEALTH & WELLNESS Guiding Wellness Institute. Wellness Consulting, Holistic Life Coaching and Therapy, Continuing Education. 910.864.6257, 143 Skateway Dr., Fayetteville. info@guidingwellness.com, www.guidingwellness.com MASSAGE THERAPISTS Massage & Integrative Bodywork.

Specializing in Myofascial Release for pain management, chronic pain, stress relief, injury recovery & prevention. Now offering Prenatal & Infant Massage. 1019 Hay Street, Fayetteville.

717.406.5020, www.MassageIB.com Sandhills Therapeutic Effects, Amie O'Connor, LMBT. 239 W. Pennsylvania Ave., Southern Pines. 919.478.5647, www. facebook.com/sandhillstherapeuticeffects, sandhillstherapeuticeffects@gmail.com MEDICAL CARE Back to Basics, Dr. Robert W. Patterson.

Offering an integrative, patient-centered approach to medical care, including BioIdentical Hormone Replacement Therapy, Family 16

NATURAL FOODS The Abrothecary Co. Small-batch bone broth, soups and such. Private meal planning and chef services also available. 910.315.0893, theabrothecaryco@gmail.com, www. theabrothecaryco.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 PRODUCE DELIVERY Sandhills Farm to Table. Eat fresh, locally grown produce. Now taking subscriptions for spring 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 REFLEXOLOGY Integrative Medical Reflex Therapy Connie Kern, IMRT ARCB. Board Certified Practitioner specializing in balancing the body-mindspirit-mental-emotional bodies through a combination of integrative therapy systems.

646.588.8176, www.Facebook.com/ serenehealthreflexology www.SandhillsNaturally.com

SUSTAINABLE BEAUTY/FASHION 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 at www.joycrowe. noondaycollection.com and on Facebook at www.facebook.com/groups/joycrowe. noondayambassador.

SUSTAINABLE LIVING Sustainable Neighbors & Farm-A-Yard invite you to connect with others who care about living a sustainable lifestyle in Fayetteville. Join us every 2nd Friday of the month, 5-8 p.m., for Fay Fresh Friday social gathering at Guiding Wellness Institute. 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 four core program areas: Clean Air, Clean Water, Green Schools, Green Business. 351 Wagoner Dr., 2nd Floor, Suite 332-334, Fayetteville. 910.484.9098, info@sustainablesandhills.org, www.sustainablesandhills.org VITAMINS & SUPPLEMENTS Whole-food based nutrition, through Juice Plus+, including 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 WRITING & EDITING SERVICES Plays with Words: Writing, editing, proofreading. Over 25 years' experience. Karen Gilchrist, 910.638.6397, playswithwords@embarqmail.com

Feb./Mar. 2017

CALENDAR

calendar of events • february/march 03 / 03 02/19 All events are free unless other wise noted.

SUNDAY The Great Backyard Bird Count, 3 p.m. Come join Weymouth Woods Assistant, Kelsey Smith, to learn some beginning birding skills and how you can help with The Great Backyard Bird Count. Weymouth Woods-Sandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines.

910.692.2167

FRIDAY Scampering Squirrels (For Wee Ones!), 10 a.m. Squirrels can be a lot of fun to watch as they scurry about and jump from tree to tree. We’ll learn a bit more about these entertaining critters as we read a book, play some games, and make a craft. All activities will be geared towards 3 to 5 yearolds and meant for parents to do with their children. Weymouth Woods-Sandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines.

910.692.2167

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SATURDAY Rockefeller House Tour, 2 p.m.

Park 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. Tours are free but YOU MUST SIGN-UP ahead of time. You may call or come by the office to sign up. Please allow approximately 15 minutes to walk from the parking lot to the Rain Shelter. For more information about the tours of the Rockefeller House, please contact Carvers Creek Park office Carvers Creek State Park, 2505 Long Valley Rd., Spring Lake. 910.436.4681

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SUNDAY Winter WONDERland, 3 p.m.

Ever wonder how plants and animals survive the cold in winter? Come find out as we stay warm and cozy with some hot drinks during this indoor presentation. Weymouth WoodsSandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines. 910.692.2167 3 Mile History Hike, 2 p.m. Join us as we will be walking and exploring the silo, pavilion, and other historical farm buildings not yet open to the public. There is no need to sign up to this event. Bring a bottle of water and your walking shoes! Please meet in front of the park office for this event. Carvers Creek State Park, 2505 Long Valley Rd., Spring Lake. 910.436.4681

Feb./Mar. 2017

SATURDAY Volunteer Trail Work Day, 9 a.m.

The Weymouth Woods staff needs your help re-routing a short section of hiking trail. Work will include removing vegetation with hand tools, raking a new path, and covering up the old path to discourage continued use.

Please meet at the visitor center, and if you have work gloves, loppers, or a rake, please bring them along. Also, don’t forget to bring water and bug spray! We should be finished around 11:00. Please contact the park to sign up so we can plan for the right number of volunteers! Call (910) 692-2167 or email nancy.williamson@ncparks.gov by Thursday, March 2. Weymouth Woods-Sandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines.

910.692.2167\

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SATURDAY TRACK Trail Guided Adventure, 2 p.m.

Get outside and enjoy a 1-mile hike while completing one of a wide network of TRACK Trails. These trails are designed to get kids active and outside through the use of activity-filled brochures. As trails and activities are completed, prizes can be earned! Join a Park Ranger today to complete some fun TRACKtivities on this adventure! For more information on TRACK Trails, go to www.kidsinparks.com. Weymouth Woods-Sandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines. 910.692.2167

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SATURDAY Mountain Bike Trail Workday, 8:30 a.m.

The Cape Fear Mountain Bike Trail is officially open but in need of upkeep, from altering www.SandhillsNaturally.com

some of the hairy turns to cutting in new trail.

Bring water, snacks and a bike if you want to try out the day’s progress. Meet at Clark Park Nature Center. Call to register. Ages 8 and up; Sat., March 18; 8:30 a.m. - noon; Free.

J. Bayard Clark Park and Nature Center, 631 Sherman Dr., Fayetteville. 910.433.1579

21

TUESDAY Nature Story Time, 1 p.m.

Visit for a nature story and craft time with a different theme each month. A youth librarian from Cumberland County Public Library and Information Center reads. Call to register. On March 21, the topic is Frogs; 6-under yrs. with an adult; 3rd Tues. of each month; 1-2 pm; Free. J. Bayard Clark Park and Nature Center, 631 Sherman Dr., Fayetteville. 910.433.1579, www.fcpr.us

23

THURDAY Clark Park Historical Tour, 3 p.m.

Every corner of Fayetteville has a story. Take a walking tour of Clark Park and learn about its secrets. It is adjacent to one of southeastern North Carolina’s largest Native American burial mounds and an attempted canal, and was part of an antebellum plantation and of the Confederate river defenses during the Civil War. Call to register. All ages. J. Bayard Clark Park and Nature Center, 631 Sherman Dr., Fayetteville. 910.433.1579, www.fcpr.us

25

SATURDAY Nature Photography Stroll, 10 a.m.

Join experienced nature photographers on a photography hike. Bring any camera, tripod if you have one, hiking shoes and eagerness to find and photograph the flora and fauna in Raven Rock on this approximately 2-mile hike.

Experienced nature photographers will share tips for finding and photographing the natural landscapes and habitats. This program will also celebrate the conservation legacy of Ansel Adams and the exhibition of his photographs at the NC Museum of Art through May 7, 2017.

To read more about the Ansel Adams exhibit, visit http://ncartmuseum.org/exhibitions/ view/13660. The program is for ages 9 and up and children must be accompanied by an adult 17

CALENDAR at all times. Hike will be held rain (no lightning) or shine. Raven Rock State Park, 3009 Raven Rock Rd., Lillington. 910.893.4888 or raven. rock@ncparks.gov.

at the nature center. All ages; Wednesdays and Saturdays; 4-4:30 pm; Free. J. Bayard Clark Park & Nature Center, 631 Sherman Dr., Fayetteville. 910.433.1579

30

Every Wednesday. Yoga & Meditation for Well-Being, 2-3 p.m. Participants will learn basic yogic postures and asana, breathing and self-massage techniques and a series of centering and meditation techniques that will help participants acquire strength, flexibility, mental acuity and positive outlook. Ideal for adults ages 40 and up. All proceeds benefit persons with disabilities served by MCACC. The Monarch Creative Art and Community Center, 1662 Richards St., Southern Pines. For more info: 910-692-2936 or online.

THURSDAY Sunset Hike for National Take a Walk in the Park Day, 7 p.m. Join us for a two-mile leisurely walk through the park that will finish up as the sun is setting. What better way to celebrate National Take a Walk in the Park Day?! Weymouth Woods-Sandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines.

910.692.2167

• 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 Tuesday, 8:15 a.m. Bird Appreciation Walking Group. Bring or borrow binoculars and meet other bird lovers as we walk the trails looking for species. This group meets weekly for adults and mature children age 12+; Every Tuesday; 8:15-9:30 am; Free. J. Bayard Clark Park & Nature Center, 631 Sherman Dr., Fayetteville. 910.433.1579 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.

Every Wednesday: Animal Feedings — Alligators chomping, snakes swallowing, and turtles snapping, come see what is for dinner

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Every Thursday, 9 a.m. Hike for Your Health at Raven Rock State Park. Must be able to hike 2 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 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.

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., Morganton Road Armory, Southern Pines.

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 spaceFirst Sunday of each month. Tours of Heritage available basis. Please send the info on your Square, 1-4 p.m. Visit Heritage Square to see free event to joy@sandhillsnaturally.com. a selection of Fayetteville's historic houses, to include the Sandford House, the Oval Ballroom, and the Baker-Haigh-Nimocks INTRODUCTORY SPECIAL House. Sites are open $25 for 10 Days on the first Sunday Bikram Yoga is a 90 minute class of every month. Call consisting of 26 hatha yoga postures and 2 for further details. breathing exercises in a heated room (105º and Free Admission. approx’ 40% humidity) which aids warming up Heritage Square, Dick your body to stretch safely and detox the body. Our Street, Fayetteville. state of the art studio uses renewable energy, LED lighting and green 910.484.3977, www. flooring. We pride ourselves on creating a supportive environment to womansclubfay.org help you feel at home during your visit.

Second Thursday of each month. Naturalist

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

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Feb./Mar. 2017

Feb./Mar. 2017

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We are the Faces of FirstHealth Fitness

Join your community co-op today!

Support SandhillS farmerS

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

Help create a stable, locally-owned market for 30+ farmers & producers.

foSter community

More than 30 community Gathering Sites across the Sandhills!

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Each Harvest Box contains 6-10 fresh fruits and vegetables.

Deliveries from mid-April to mid-November with NEW convenient options to reschedule & skip boxes!

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marketplace for Artisans around the world or to shop online, visit www.joycrowe.noondaycollection.com or call 910.551.2883.

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Feb./Mar. 2017