Sandhills Naturally • November 2016 by Sandhills Naturally

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Honey — The Sweet Superfood

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www.SandhillsNaturally.com Cleared Hot Yoga • Cape Fear Mountain Bike Trail

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TABLE OF CONTENTS

november 2016 nutrition Honey: Sweetener, Medicine, Superfood... 4

The Sweet Superfood, page 4

Make Your Own Bone Broth......................6

living Making Mason Jar Memories.....................9 Hazardous Holidays: Pet Precautions........10

Make Your Own Bone Broth, page 6

explore Cape Fear Mountain Bike Trail.................12 Cleared Hot Yoga....................................14 Resource Guide.......................................16 Calendar of Events..................................18

Explore the Cape Fear Mountain Bike Trail, page 12

“Every blade in the field, every leaf in the forest, lays down its life in its season, as beautifully as it was taken up. It is the pastime of a full quarter of the year. Dead trees, sere leaves, dried grass and herbs—are not these a good part of our life? And what is that pride of our autumnal scenery but the hectic flush, the sallow and cadaverous countenance of vegetation? Its painted throes, with the November air for canvas?” – HENRY DAVID THOREAU, LETTER TO RALPH WALDO EMERSON, 1842 2

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November 2016

FROM THE PUBLISHER

gratitude is the attitude Your Guide to Healthy Living in the Sandhills

Editor & Publisher Joy Godwin Crowe

It's hard to believe it's November already and the holidays are creeping up on us. November is the month of thankfulness, and there is so much to be thankful for

Associate Editor Karen Gilchrist karen@sandhillsnaturally.com

this year. (Yes, I'm sure we are all

Contributing Writers Sueson Vess Patti Ranck

to embark on a new adventure.

thankful that Nov. 9 is almost here!) In January, I made the decision Last month I completed the first phase of that journey with my

Marketing & Advertising Joy G. Crowe joy@sandhillsnaturally.com

graduation from therapeutic yoga

Brianna Ozuna (Cumberland Co.) brianna@sandhillsnaturally.com Sophie Poppele (Moore Co.) sophie@sandhillsnaturally.com Patti Ranck (Moore Co.) patti@sandhillsnaturally.com

teacher training. I wanted to do the

An early morning walk with my husband on a

training for my own knowledge and

chilly, foggy fall morning at the lake. One of the

to enhance my personal practice,

many blessings for which I am thankful.

knowing that I may never actually teach. I'm so thankful that I made the decision to do the program at Guiding Wellness Institute and grateful for the opportunity to learn and share with the wonderful group of women who were on the journey with me. I don't know what the future holds, but this training has certainly left me enriched in so many ways.

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 Copyright ÂŠ2016 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.

And speaking of gratitude, I'm so grateful for the businesses that have embraced and encouraged Sandhills Naturally over the past two years. One of those is Southern Pines Yoga Company, and they are celebrating the beginning of their sixth year serving the community through yoga with an open house on November 11 and 12. "Gratitute is the Attitude" for their open house and their studio, so I hope you'll swing by and check out a free class. Michelle, Karen and the other wonderful insstructors there would love to see you! As I stirred honey into my coffee this morning while thinking about this column, I thought about all the work that went into that teaspoon of honey. Wow, am I thankful for those bees that work so hard to make this sweet superfood! Turn the page to learn more about magical honey â&#x20AC;&#x201D; and when that first scratchy throat of winter hits, you know what to turn to! Thanks for reading Sandhills Naturally. If you're a fan and you think you have

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Have a great month and happy Thanksgiving!

Joy Godwin Crowe, Publisher

joy@sandhillsnaturally.com November 2016

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NUTRITION

honey: sweetener, medicine, superfood By Karen Gilchrist Quick! Name an insect that makes food that humans eat (aside from frying insects or dipping them in chocolate)! Chances are one thinks of the honeybee, and that guess would be correct. But other insects do make honey (and humans can collect and consume it), including the honeypot ant, an aphid species, the M'pai fly from Mozambique, certain stingless bees and honey wasps. However, most make enough for their own provisions, with little to spare for our sweet tooth. The honeybee makes enough for overwintering the hive, and under responsible harvesting through beekeeping, enough for humans to enjoy as well. Yet the domesticated honeybee, specifically the Apis mellifera or the European or western honeybee, is not native to America. Four thousand species of native bees span the U.S. and are responsible for the majority of pollination activity. The honeybee arrived with European settlers, escaping, forming swarms and setting up nests in hollow trees.1 Today, beekeepers maintain hives, harvesting extra honey as well as wax from them – the fruits of very industrious creatures.

necessary to sustain life, including enzymes, vitamins, minerals, and water; and it’s the only food that contains “pinocembrin,” an antioxidant associated with improved brain functioning.” According to Bee Culture, U.S. consumption of honey totaled 486.3 million pounds, or 1.51 pounds per person in 2015, an increase of .31 pounds since 2010. Given the numerous health benefits honey consumption may offer, perhaps this increase is not surprising. Known for its antibacterial and antifungal properties, honey has been used for its nutritional and medicinal value for thousands of years. In fact, sealed containers of honey were found in King Tut’s tomb.3, 4 • It’s been used to help ease allergy symptoms, thought to be related to the pollen in honey. The idea is that pollen can trigger the body to produce antibodies, which can build up in the body after repeated exposure, decreasing an allergic response. • Honey contains 17 grams of carbohydrates per tablespoon, natural unprocessed fructose and glucose that enter the bloodstream directly for a quick boost of energy beneficial to working out.

Some interesting honey facts2: • About 40 to 45,000 bees live in a hive; a colony comprises 20,000 to 60,000 honeybees and one queen.

• Loaded in antioxidants thought to help prevent cellular damage and loss within the brain, honey may boost memory.

• Worker bees are female and have a lifespan of about six weeks; one worker bee produces about 1/12th teaspoon of honey in her lifetime. • A single bee visits 50 to 1000 flowers a day, but can visit several thousand, visiting 50 to 100 flowers during a collection trip. Bees from the same hive visit about 225,000 flowers per day, and 2 million flowers visits are required to make one pound of honey.

• Honey, especially buckwheat honey, can suppress coughing. Its thick consistency coats the throat, and the sweetness may trigger nerve endings that protect the throat.

• A hive of bees will fly 90,000 miles to collect 2.2 pounds of honey.

• Honey can effect a rise in insulin and release serotonin, which is converted into melatonin, responsible for regulating sleep length and quality.

• To produce one ounce of honey requires bees to travel an average of 1600 round trips at 6 miles per trip at an average of 13 to 15 mph.

• Diluted with 10 percent warm water, honey can treat dandruff and seborrheic dermatitis, thanks to its antifungal and anti-inflammatory properties.

• It takes one ounce of honey to fuel a bee’s flight around the world.

• A natural antibiotic that works internally and externally, honey is used to treat wounds and burns. Manuka honey, produced in New Zealand by bees that pollinate the native

• “Honey is the only food that includes all the substances 4

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November 2016

manuka bush, is effective against methicillin resistant Staphylococcus aureus (MRSA) and other bacteria species (see Medihoney). Manuka honey contains hydrogen peroxide as well as methylglyoxal (MGO) and dihydroxyacetone, both high in antimicrobial action, and has been used to treat other illnesses, too, including gastritis, inflammatory bowel disease (IBD), the cold and flu, tonsillitis, chronic sinusitis, rosacea, eczema, hives, athlete’s foot and ringworm. (Look for a Unique Manuka Factor (UMF) rating, its non-peroxide antibacterial potency, of 15+ or more.5) • Its humectant properties, or ability to attract and hold on to water, make it a great addition to natural skin care products and routines.6 For the most part, however, we use honey as a sweetener, but not all honey is the same! According to honey.com, there are over 300 varietals of honey in the U.S., each with a different color, flavor and aroma, depending on the flowers the honeybee visited, as well as the temperature and amount of rainfall. In general, lighter-colored honeys tend to be milder in flavor.6 And honey is available in forms other than liquid. Comb honey is inside of the honeycomb of beeswax, which is edible. Cut comb honey includes chucks of honeycomb in liquid honey. Naturally crystallized honey and whipped or creamed honey are both crystalline in form. But most honey sold in the U.S. is liquid honey, free of visible crystals after filtering or straining, and often pasteurized, making it convenient for mixing, cooking and baking. The USDA provides a volunteer grading system for honey, based on “moisture content, absence of defects, flavor & aroma and clarity (for filtered honey); color is not part of the grading system, and imported honey (80% of that consumed in 2015) must show the country of origin on the label.6,7

But perhaps the best way to ensure honey is truly the product of a honeybee’s hard work is to know where your honey comes from. Buy comb honey, or better yet, buy locally from beekeepers in your area. Even better, consider raising your own bees, if your city or town allows it. The Sandhills area is home to many beekeepers as well as organizations that promote local honey and provide education for budding and experienced beekeepers. Real honey: how sweet it is! IMPORTANT: DO NOT FEED HONEY TO CHILDREN UNDER THE AGE OF 1 YEAR (12 months). Spores of Clostridium botulinum bacteria found in dirt and dust can contaminate honey. Ingestion by infants can result in infant botulism and cause muscle weakness and breathing problems. Older adults and kids possess mature digestive systems capable of handling the spores. Sources: 1 “Bee Basics: An Introduction to Our Native Bees,” www. fs.usda.gov/Internet/FSE_DOCUMENTS/stelprdb5306468.pdf; 2 https:// truthinreality.com/2013/06/27/honeybees-the-only-insects-thatproduce-food-for-humans-praise-the-lord/; U.S. Honey Industry Report – 2015, www.beeculture.com/u-s-honey-industry-report-2015-2/; 3 “Liquid Gold: 7 Health Benefits Of Honey That Could Heal Your Whole Body,” by Lizette Borreli, www.medicaldaily.com/liquid-gold-7-healthbenefits-honey-could-heal-your-whole-body-325932; 4 “Does Honey Really Last Forever?” http://zidbits.com/2013/07/does-honey-really-lastforever/; 5 “17 Life Changing Reasons You Need a Jar of Manuka Honey,” by Sierra Bright, www.naturallivingideas.com/manuka-honeybenefits/; 6 www.honey.com; 7 www.honeytraveler.com; 8 www. mybeeline.co/beekeeping/how-can-we-differentiate-100-pure-honeyand-adulterated-honey/

BEEKEEPING RESOURCES Interested in beekeeping?

But many prefer their honey to be raw, which means that the honey has not been heated, pasteurized or processed. While raw honey is promoted to be more nutritious than processed honey, some studies suggest that although pollen content is reduced, the micronutrient content is not.6 And claiming that a honey is truly organic can prove difficult, as bees travel some pretty far distances and will light on a flower, not knowing of any pesticide or herbicide application. They are in it just for the nectar!

The NC State Beekeepers

What is important, is to ensure that the honey is 100% real honey. Some fake “honeys” may include “added glucose, dextrose, molasses, sugar syrup, invert sugar, flour, corn syrup, starch, or any other similar product, other than floral nectar.”8 Aside from laboratory isotopic studies, how can one be sure the honey purchased is the real thing? A wary consumer will start by reading the label and looking for any other additives. One very simple home test is to take a teaspoon of honey and place it in a glass of water. Real honey will drop to the bottom in a clump; fake honey will dissolve.8

beekeepers

November 2016

Association (NCSBA) provides an alphabetical list of chapters across the state. www.ncbeekeepers.org Cumberland County Beekeepers: www.ncbeekeepers. org/chapter/cumberland-countyHarnett County Beekeepers: www.ncbeekeepers.org/chapter/ harnett-county-beekeepers Moore County Beekeepers: www.ncbeekeepers.org/chapter/ moore-county-beekeepers

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NUTRITION

make your own nutritious bone broth by Sueson Vess

Start your day with a cup of — broth? This is not to suggest giving up your morning cup of coffee or tea, but add a cup of broth to reduce inflammation; ease joint aches and pains; promote healthy bones, hair and nails and to help safeguard against colds and flu viruses. Return to the kitchen and make your own homemade broth! Commit to developing this new habit of cooking real, nutrientdense food and reap the benefits of improved health and greattasting food. A pot of broth boiling over the fire was once a staple for our ancestors. Broths made from bones have been used throughout history and across cultures. Broth is inexpensive to make and versatile — it provides a base for soups, sauces and gravies and can be used when cooking grains and vegetables. It is flavorful and has many health benefits. Homemade broth is rich in calcium, magnesium, phosphorus and other trace minerals. Bone broth is healing for joints and great for hair, skin and nails. In her book “Deep Nutrition,” Dr. Cate Shanahan writes, “The health of your joints depends upon the health of the collagen in your ligaments, tendons, and on the ends of your bones. Collagens are a large family of biomolecules, which include the glycosaminoglycans, very special molecules that help keep our joints healthy.” Bone broth is full of glycosaminoglycans (GAGs), like glucosamine, chondroitin and hyaluronic acid. Collagen is also the main constituent of hair, skin and nails. Physicians as far back as Hippocrates have associated bone broth with gut healing. A vital nutrient for healing the gut is gelatin. Also, when there is plenty of gelatin in the diet, the body’s need for protein from meat sources can be reduced. Broth helps detoxify the body by helping the liver work better. The liver needs the amino acid

glycine to function at its best, and bone broth has plenty of glycine. The toughest part of making homemade bone broth is finding quality bones. We are fortunate to live in an area with farmers that are humanely raising animals in pastures without pesticides or antibiotic and hormone use and providing a diet rich in grasses and real food, versus confinement-raised, feedlot factory farms, also known as CAFOs (Concentrated Animal Feeding Operations) or IFAP (Industrial Farm Animal Production). Shop at your local farmers markets to support famers and purchase quality ingredients. When making bone broth, be sure to include joint and knuckle bones or chicken feet and wings, which are rich in collagen. Bone broth can be made in a crock pot or large stock pot simmering on the back burner while you go about your daily activities. Very little attention is required while cooking. See our recipe for a delicious and nutritious chicken bone broth to get started on your journey to better health. BONE BROTH TIPS AND CHECKLIST Making bone broth is not difficult and is an extremely healing and nutrient-dense food. Having the right tools (including equipment, recipe and quality ingredients) will de-stress and simplify the process. Making a large batch (6-12 quarts depending on space available) and freezing the broth in a variety of sized glass containers (1 or 2 quart and 1 or ½ cup) provides longer access to this delicious and beneficial broth. Freezing in glass containers means no leaching of plastic chemicals. Defrosting broth from a glass container is easily achieved in a pan of hot water. When freezing in glass, remember to leave ample space (at least 1½” for a quart jar) at top for expansion. I recommend filling only to the shoulder of the jar AND freeze cold liquids. You may need to refrigerate the

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November 2016

broth overnight before freezing to assure best success. TOOLS AND EQUIPMENT • 16- to 20-quart stock pot or slow cooker • Large glass pitcher to strain into • Large and small strainer or chinois • Stainless-steel funnel • Large ladle • Variety of freezable storage containers Broth may be made in a stock pot OR a slow cooker. A slow cooker may be easier for those who prefer to place all ingredients in a pot and leave the house for the day (you may also cook at night while you sleep). The limitations with slow cookers are size as most large slow cookers are 6-8 quarts and the inability to pour easily from the crock to strain broth. Prices range from $30-$80 and more for a large 6- to 8-quart slow cooker. Stock Pots: Always cook broth in a stainless-steel or ceramic-lined cast iron pot. A 16- to 20-quart pot will accommodate all the ingredients and enough water to easily make up to 12 quarts of broth. Though you don’t have to fill the entire pot, it is nice to have space for ingredients to simmer. Prices vary from $30 to over $100, depending on brand. Here are Amazon.com examples: • Excelsteel 16 Quart Stainless Steel Stockpot (glass lid with vent). Price: $29.97 • New Professional

November 2016

Commercial Grade 20 Quart Heavy Gauge Stainless Steel Stock Pot, 3-Ply Clad Base, Induction Ready, With Lid Cover NSF Certified Item. Price: $99.00 Stock pots are available online and at kitchen stores, restaurant supply stores, Bed, Bath & Beyond and other department stores. If shopping in person, look for a pot that feels heavy and substantial but is not too heavy to lift when full. Strainers: After the broth has cooked, it will need to be strained. There are two steps to straining. First strain liquid into a large, preferably glass, container with a lip, like an eightcup Pyrex pitcher. Here is an example available on Amazon. com: Pyrex Prepware Measuring Cup, Clear with Red Lid and Measurements. Price: $18.42 Strain the broth through an 8” stainless strainer OR chinois. Here are Amazon.com examples: • CHEFS Mesh Food Strainer Set (4 strainers 9”-3”), Price: $39.95 • 8-Inch Depth, China Cap Chinoise Strainer, Mesh, Stainless Steel. Price: $22.95 • Norpro Stainless Steel Chinois with Stand and Pestle Set. Price: $30.75

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Step one of straining will be done in stages, depending on the size of the pitcher/ container. Also, the larger pieces of bone and vegetables will need to be discarded as the strainer capacity is reached. Step two of the straining process is pouring into the storage jar/container. As recommended above, glass Ball jars (or any freezable canning jar available online or in department and grocery stores) are good for storage. After initial straining, use a stainless funnel (example from Amazon.com: Norpro Stainless Steel Wide-Mouth Funnel. Price: $7.80) and a small strainer and fill jars. Set funnel in jar, set small strainer inside/on top of funnel and pour broth into jar, remembering to allow space for expansion when freezing. Assemble all equipment and ingredients in advance to simplify the process. CHICKEN BONE BROTH RECIPE This “Mother of Soups” is a base for other soups, sauces and gravies and can be included anywhere a savory liquid is suggested to boost nutrition. It is high in minerals and used to strengthen bones and heal digestive issues. May be made with chicken or turkey; beef broth recipes are available. The recipe can be doubled or more, depending on pot size. Always use quality ingredients: organic vegetables and animal protein that has been fed quality feed and humanely raised in pastures. Makes approximately 3 quarts (may be doubled or tripled) • 3 to 4 pounds free-range chicken pieces, mostly backs, necks and wings, rinsed (Do not use chicken liver but may use other giblets) • Optional and beneficial when available: chicken feet — rich in collagen • 3-4 carrots, cut in large chunks • 3-4 celery stalks, cut in large chunks • 2 large onions, quartered • 1 leek, including green part • 1 bay leaf • Handful of parsley and/or thyme sprigs (fresh) • May add additional vegetables: sweet potatoes, other vegetables to taste or dietary needs • 1/2 teaspoon whole black peppercorns 8

• 1/2 teaspoon whole cloves OR juniper berries • Cold, purified water • 2 tablespoons vinegar or fresh lemon juice • 1 kombu “stick” (sea vegetable/Super Food” that adds highly beneficial micronutrients) • Sea salt to taste AFTER cooking 1. Place the chicken and vegetables in a large stockpot over medium heat. Pour enough cold water to cover chicken, about 4 quarts for one batch. Add vinegar or lemon juice. Add bay, parsley/thyme, peppercorns and cloves or juniper berries and slowly bring to a boil. 2. Lower the heat to low and gently simmer for 4-5 hours (may cook longer). As the broth cooks, skim and discard any impurities that rise to the surface. 3. Remove the chicken pieces and discard. Strain the broth through a fine sieve into another container and discard vegetable solids. If not using the broth immediately, place the pot in a sink full of ice water and stir to cool. When cool, cover and refrigerate or freeze. 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 GlutenFree 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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November 2016

NUTRITION

making mason jar memories By Patti Ranck

Who doesnâ&#x20AC;&#x2122;t have a mason jar or two saved in the cabinet? Of course we do! Theyâ&#x20AC;&#x2122;re so multi-purpose and eco-friendly we canâ&#x20AC;&#x2122;t resist them! They should really just be called â&#x20AC;&#x153;handy jars.â&#x20AC;? Ok, so thatâ&#x20AC;&#x2122;s just my opinion, but seriously, what else do you know of that can be used to store leftovers; as a take-along lunch container of one of those salad-in-a-jar recipes (that are all over Pinterest & Instagram now and are fabulously yummy and healthy!); a vase for cut flowers; Iâ&#x20AC;&#x2122;ve even started seedlings in some of the smaller ones. Why not add a little rustic/casual look to your dinner or party table by using Mason jars instead of regular water or beverage-of-choice glasses. We do this at so many events and it really adds a homey touch to the table setting. You can even use them to help create a little ambience with a simple LED tea light dropped inside and placed on a table. This last idea can be taken one step further, and thatâ&#x20AC;&#x2122;s exactly what weâ&#x20AC;&#x2122;re going to do. You know by now, I can never leave well enough alone. Mason jar/light crafts are typically called fairy jars, but you donâ&#x20AC;&#x2122;t have to be restricted to using fairy designs. In this case, Iâ&#x20AC;&#x2122;m using two of my favorite themesâ&#x20AC;Śnature and Day of the Dead. (Which is a joyous and colorful occasion, traditionally celebrated on November 1st and 2ndâ&#x20AC;Śso, technically, Iâ&#x20AC;&#x2122;m still in the correct DIY month). If youâ&#x20AC;&#x2122;re not big on drawing, you can use pictures from magazines, calendars, some of those greeting cards you just canâ&#x20AC;&#x2122;t throw out because of sentimental value, or even family photos. Now instead of being tucked away in a drawer, you can smile at them everyday. All in all, might as well repurpose something you already have. The design you choose can be generic or seasonal â&#x20AC;&#x201D; like a jacko-lantern face, Christmas trees, flowers or leaves, butterfly or stars, snowflakes, a cut out photo of your pet; or even just circles for a polka dot design â&#x20AC;&#x201D; just paint black (or a very dark colorâ&#x20AC;ŚI used navy on one) to create the â&#x20AC;&#x153;silhouette.â&#x20AC;? Itâ&#x20AC;&#x2122;s just a very fun decorative item that is easy and inexpensive and you can make to suit your personality and style. Your kids will love them as little night lights, feel free to display and enjoy on a shelf, desk, mantle, picnic table, anywhere! Letâ&#x20AC;&#x2122;s get started.

Supplies: â&#x20AC;˘ Old Mason jarâ&#x20AC;Świde mouth preferred-youâ&#x20AC;&#x2122;ll need room to maneuver a small paint brush in there and to get the tea light in after (lid optional) â&#x20AC;˘ Eco-friendly white glueâ&#x20AC;Śweâ&#x20AC;&#x2122;ve discussed this before and it has become super easy to find at most of the local craft stores (yay to that!) Another option is Mod Podge-if you already happen to have it â&#x20AC;˘ Leftover or saved white tissue paperâ&#x20AC;ŚI think we all have some of this saved for reusing with gift giving or storing breakables-just rummage through your closets, itâ&#x20AC;&#x2122;s there â&#x20AC;˘ Your chosen designâ&#x20AC;Śin this case, I am making use of an old card I saved for one and the back cover of an old magazine for the other. Or you can pull up a design from pretty much anywhereâ&#x20AC;Śthere are quite a few free downloads of silhouette designs, but donâ&#x20AC;&#x2122;t let a

color picture stop you, thatâ&#x20AC;&#x2122;s what the black paint is for. You can even paint over dried leaves, that makes a beautiful design too. All of my foraged leaves were too big for the jar I had, so I cut out my own. â&#x20AC;˘ Paint brush â&#x20AC;˘ Black paint (chalkboard paint works well here) and small paint brushâ&#x20AC;Ś optional depending on whether or not you are using a color picture (I have even used a thick black marker and it does the job just fine and no drying time). â&#x20AC;˘ Sharp scissors â&#x20AC;˘ Moss, ribbon or fabric scraps, raffia, and or other odds & ends for embellishment. Most of the online tutorials recommend glitter, and whereas that looks very pretty; #1-Iâ&#x20AC;&#x2122;m not a glitter or bling type of girl, and #2- Iâ&#x20AC;&#x2122;m not really sure what thatâ&#x20AC;&#x2122;s made of, you know, if itâ&#x20AC;&#x2122;s ecofriendly and all that (I guess if I wasnâ&#x20AC;&#x2122;t lazy I could Google about it, but never mind for now-ha) and #3- I loooove moss! I pretty much throw it around everywhere, so Iâ&#x20AC;&#x2122;m sticking with that.đ&#x;&#x2018;? I will glue some moss inside the jar as a â&#x20AC;&#x153;nestâ&#x20AC;? for the tea light (Big Caution: do NOT ever use a real flame candleâ&#x20AC;Śit will set fire to all your decorative goodies! LEDs just safer all around.) â&#x20AC;˘ LED tea lightâ&#x20AC;Śif you donâ&#x20AC;&#x2122;t have one laying around like I did, get one from the Dollar Store. Pack of 3 for a buckâ&#x20AC;Śyup, canâ&#x20AC;&#x2122;t argue with that.

Process: * Choose and cut out your design * Paint black if needed & let dry * Thin out the white glue with a bit of water just so that it is easier to spread * Iâ&#x20AC;&#x2122;d advise planning your design out first by simply laying them out on the table. In a way that looks pleasing to you and that will fit the size of your jar. * Using your paint brush, paint some glue on the INSIDE of the jar (be sure itâ&#x20AC;&#x2122;s the side of the jar without any lettering or embossed

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hazardous holidays

PET PRECAUTIONS TO KEEP YOUR HOLIDAYS MERRY By Karen Gilchrist Your dog or cat may be sighing a breath of relief now that Hallowe’en has passed and the campy costumes have disappeared into the closet – or onto Craigslist or Facebook, because after all, who wants their pets to wear the same thing each year? Maybe your pet has even forgiven you, venturing out from under the bed when you call – only to barrel straight into Thanksgiving and the following holidays, with the potential for pilgrim and elf costumes, family pictures and other temptations of the season. Those details that bring much merriment to humans can unintentionally cause some serious health risks to our pets. ROCKIN’ AROUND THE CHRISTMAS TREE – The cat may want to climb it. The dog may want to mark it = or quench its thirst by drinking the water out of the tree stand (a bad idea, since the water can contain bacteria, molds and fertilizers). And all those ornaments and lights dangling like so many toys – too tempting! • If a tree is part of your holiday décor, consider sitting it in a corner and blocking it off or placing it in a room that you can close off to your pet. • Discourage pets from approaching the tree by surrounding its base with aluminum foil – most cats and dogs do not like the noise created when they step on aluminum foil. • Garlands of berries or popcorn, sparkly tinsel and ribbon can cause intestinal blockage, requiring surgery, if your pet decides to nibble on the décor. Hang it high enough that your pet can’t reach it, and ensure your pet isn’t helping to unwrap presents by tugging on ribbon. • Likewise, avoid placing lights on the lower branches where they can entangle and burn your pets or even shock them should they chew on the wires (puppies are notorious chewers). • Ornaments should also hang a little higher in the tree to avoid the risk of choking, intestinal blockage and cuts from broken glass. Another option is to replace fragile glass ornaments with unbreakable plastic ones. • If you choose a live tree, vacuum or sweep up fallen needles, which can puncture pets’ intestines if eaten. Be aware that the oils found in fir trees can cause vomiting and drooling if ingested. HOLIDAY SCENTS AND SCENERY – Bringing the “outdoors” indoors to help decorate? While nature’s beauty can definitely help create a memorable holiday atmosphere, natural doesn’t necessarily mean harmless. • Some plants are poisonous to dogs and/or cats, causing reactions that range from indigestion to even death. Holly and mistletoe (plants and berries), daffodils and lilies (plants and

especially bulbs) and Amaryllis (plants and especially bulbs) are all toxic. While the poinsettia does contain an irritating sap in the leaves that irritates the mouth and can cause nausea and vomiting, death by poisoning is unlikely since your pet would have to consume a significant quantity. Keep these decorative plants out of your pet’s reach, and keep the number of the ASPCA’s poison control hotline, 888.426.4435, somewhere safe – just in case. • Potpourri can be toxic to cats and to some dogs. Skip the bagged dry or liquid versions from the store and make your own all-natural version (www.onegoodthingbyjillee.com/2015/12/myfavorite-simmering-potpourri-recipes.html) that sits on the stove or in a slow cooker out of your pets’ reach. • The glow of candlelight or the crackling sound of a fire can add another layer of magic to the holiday season. The enthusiastic wag of a tail or jump onto furniture can render that magical moment disastrous. Never leave a pet and a flame of any sort unattended. Use a fire screen, and place candles and menorahs on stable surfaces well out of the reach of pets. Or use electric and battery-operated candles and tea lights, particularly if your pet acts like a lord-a-leaping. PLEASE DON’T FEED THE PETS – Turkey, goose, prime rib, short ribs, brisket, pies, jelly-filled doughnuts, cookies, cakes and chocolate everything – the holidays are filled with rich foods. And while we humans can recover fairly easily from overindulging a bit, such holiday fare is riskier for our pets. • Rich foods can contribute to a painful and potentially lifethreatening inflammation of the pancreas, pancreatitis. Chocolate, especially dark chocolate, is toxic both to cats and dogs. • Bones from cooked meats can splinter or break, perforating or blocking the intestines, as well as posing a choking hazard. • Pets are cute when they sit up and offer their paws out for a treat, but discourage begging; it’s a bad habit, and guests at your

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November 2016

LIVING Mason Jars, continued from page 9 table may not have the willpower to resist. TOO MANY PEOPLE IN YOUR PET’S SPACE – If Hallowe’en’s visitors proved uncomfortable to your pets, and if you expect friends and family to stop by during the holidays, take some measures to minimize stress on your pets. • Pet not a fan of social gatherings? Place him in a separate and comfortable space, like a favorite room or his crate, if cratetrained. • If pets exhibit signs of anxiety, consider outfitting them in a ThunderShirtTM or using pheromone sprays (see the July 2016 issue of Sandhills Naturally for more on natural approaches to anxiety). • Watch your pet’s interactions with visitors, especially children, and remove a pet that growls or wants to run away. However you celebrate the holidays, from Thanksgiving through New Year’s Day, take a moment to ensure that your pet’s holidays are also “merry and bright.” Sources: “7 Holiday Hazards to Avoid, Plus Pet Safety Tips to Know” by Laura Cross, www.vetstreet.com/our-pet-experts/7-waysto-protect-your-pet-during-the-holidays; “Pet Safety Tips for the Holidays,” www.petmd.com/dog/seasonal/evr_multi_christmas_ safety; “Dangerous Winter Holiday Plants for Pets, www.petmd.com/ dog/seasonal/evr_multi_dangerous_winter_holiday_plants

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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.

design) This is infinitely easier to deal with than putting glue on your paper silhouettes & then trying to get them into the jar. Place black side facing out. Don’t put it too close to the base of the jar if you are going to add something decorative at the bottom like I’m going to do with the moss. This is again where preplanning comes into play. Just a little fore thought before diving in to be sure there’s enough space left for all the elements you want to use. Secure by giving a light coat of the glue over the design pieces once they have set a bit. It all looks pretty cloudy on the glass at first, but don’t panic, remember the glue dries clear. * Now for the outside…paint on a thin layer of glue and carefully lay one layer of tissue paper over & smooth out by painting another layer of glued over top. One layer, using as few strokes of the brush as possible. You do not want to tear or lift up any of the tissue paper. A few wrinkles here & there are ok, in fact, may add a bit of texture and interest to the final result, but use caution not to have too many wrinkles or overlaps as this will obscure part of the silhouette design underneath the glass. (I might have learned this from experience… it could happen, just sayin’) This will take a while to dry. I left mine overnight. * You can decorate the rim of the jar in any way you want, or glue bits of glitter etc. It’s your baby, dress it however you like. I glued on some raffia, ribbon, dried flowers and lace in keeping with my theme. I added a mini banner on the bottom front of one of the jars too. * Oh yeah! Don’t forget to turn the light on and drop it in the jar. These little lights flicker too, so it resembles a real candle in there. Yup, the kids love to watch them at night on their bedside table. Better than lightening bugs in jar! (I’m sure the lightening bugs will think so too!) So this is another fun craft to do with friends or your kids. As the holidays are approaching you can really make some for each occasion and maybe give some as gifts, all while recycling those mason jars that have been taking up way too much space in your pantry. I think it’s pretty cute, don’t you?

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 one-of-a-kind celebration. indigoearthevents@icloud.com or 910.638.8322.

919-895-6339 • www.backtobasicsmedical.com 821 Woodland Avenue, Sanford NC 27330

November 2016

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challenge your skills on the cape fear mountain bike trail By Karen Gilchrist

The continuing growth across the country in the popularity of biking has spurred efforts to accommodate new and experienced bikers. Witness the construction or delineation of bike lanes on main thoroughfares in communities and the replacement of abandoned rail trails with bike and walking paths. Those interested in a little more elevation and challenge in their ride may find those features lacking on such routes (though riding safely in traffic with cars can most certainly prove challenging). For thrill-and-skill-seeking bicycle riders, mountain biking, “the second most popular trail activity nationally, after

hiking,”1 can provide that adrenaline rush. Until this past spring, however, local mountain bike fans enjoyed limited access to single-track trails in the area, often traveling outside the Fayetteville-Cumberland County area to find a challenging path for their fat-tired bikes. But at the end of May this year, the Cape Fear Mountain Bike Trail opened in J. Bayard Clark Park in Fayetteville, thanks in great part to the interest of Jacob Brown, Park Ranger at Clark Park Nature Center, and a partnership with Fayetteville’s The Bicycle Shop. Brown is no stranger to mountain bike trails. “I was interviewing for this job and mentioned something about mountain bike trails because I used to work at W. Kerr Scott Reservoir, and they have some amazing trails out there. They asked if I knew enough about it to build a trail, and I said, ‘Well, I can find out.’” Once hired, Brown and a superior walked out the proposed trail area a bit, and Brown showed him the idea he had conceived. “He was okay with it, so we got underway. We also got some help from Cape Fear Southern Off-Road Bicycle Association (Cape Fear SORBA), a mountain bike organization located in Wilmington. I’ve had plenty of experience building the trail, but laying out the original design – I got the president of that organization to help out with that. They also hosted a class on building mountain bike trails. I was able to get our crew supervisor, and we did the class through the International Mountain Bicycling Association (IMBA). “The IMBA has two people who travel around and host trail workdays for different organizations that are working through them. It’s an interesting partnership. They came out on one of the trail workdays that Cape Fear SORBA was having, and they started out with having a half-day class on building terrain trails that were sustainable.” Marty Gibson of The Bicycle Shop, which has partnered with the trail, notes that Jacob and other volunteers did all the work. “Jacob was tasked with putting the mountain bike trail

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November 2016

together. He reached out to community to get a little help, contacted us and we were glad to do it.” The Bicycle Shop helps with signage and some of the things needed to mark the trail. The trail is currently about two-and-three-quarter-miles long. Brown is going for at least six, but it could go as long at 10. “Six is my goal. It starts at one mile down the Cape Fear River Trail if you are coming from the Clark Park entrance. The access and exit are pretty much at the same place.” Brown notes that the trail is technique oriented and offers something for skilled and beginner mountain bike riders alike. “The first half mile is closer to the river,” said Brown. “It has a little bit more of a technical aspect to that side, with some offcamber turns. You have to have a little bit of skill behind it. The upper side is little over two miles long. It’s more of a winding path, just a nice breeze through the woods.” In order to keep the trail in peak bike-riding conditions as well as construct new trail, Brown oversees trail maintenance days scheduled for the third Saturday of the month. Past attendance has ranged anywhere from five to 40 people.

November 2016

Upcoming workdays are November 19, January 21 and February 18, and volunteers are invited to show up at 8:30 a.m. at the Clark Park Nature Center. The Cape Fear Mountain Bike Trail is usually open sunup to sundown year round, except after rains to prevent trail erosion and biking on slick trails. Presently, as a result of Hurricane Matthew, the trail is closed, and Brown expects it to remain closed for about another month until it is cleaned up. In addition to adhering to established park rules, bikers on the trail must wear helmets on the trail and are encouraged to ride at speeds that match their abilities to prevent injuries. Where the mountain bike trail crosses the Cape Fear River Trail (CFRT), cyclists must yield to anyone using the CFRT. And while Brown has a lot of other duties, he tries to get out on the trail as much as possible and invites others to do the same. “Just come out, give it a shot and have a good time.” For more information on the Cape Fear Mountain Bike Trail, call the Clark Park Nature Center at 910.433.1579 or visit www.fcpr.us. 1 www.timesargus.com/article/20150628/ THISJUSTIN/706289967 EXPLORE: Clark Park Nature Center Fayetteville-Cumberland Parks & Recreation 631 Sherman Dr., Fayetteville, NC 28301 Phone: 910.433.1579 www.fayettevillenc.gov www.fcpr.us www.youtube.com/watch?v=viBnYarJJPc

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"cleared hot" for yoga

CLEARED

In military jargon, “Cleared Hot” means “permission to engage,” referring to firing on the enemy. The phrase might seem a bit odd as a name for a yoga studio, a place one typically associates with peace and calm. But as studio owner Ramiro Villalobos, an active-duty USAF Tactical Air Control Party (TACP) specialist – or as he describes it, “the air force guy running around with the army calling in airstrikes and artillery and helicopters and doing all that kind of fun stuff” – sees it, the studio and instructors offer the opportunity to “target areas of burden and walk away feeling cleared of those!” And this permission to engage in compassionate self-care takes place in a heated studio – Cleared Hot Yoga, located at 1530 N. Bragg Blvd. in Spring Lake. Villalobos, originally from Lexington, North Carolina, has served nearly 15 years in the air force. He started practicing yoga three years ago, coming from a P90X workout background of cross training, resistance training and nutrition and dietary supplementation.

begin Level II training in Warriors at Ease. (Supporting veterans, first responders and anyone else who lives with Post Traumatic Stress and Traumatic Brain Injury is a focal point of the new studio’s offerings.) And while he loves the benefits of the practice, he did not love the lack of convenience in being able to attend a class – an hour and a half in travel each time. So, he decided to open his own studio. “I have always been a man who doesn’t really talk too much, but actually do. I’m a doer. There was really nothing in this area. People were doing yoga in garages, community centers, but it’s just not the same as when you walk into a room or walk into a studio where you have a little bit different atmosphere. There are other studios in this area, but you have to drive so far, use a lot of gas, get more stressed, drive 45 minutes in traffic – it defeats the whole purpose of yoga. So after approaching a few people who had no time, no interest, I just decided to do it for myself.” Villalobos took out a personal loan and began looking

“I started with P90X like a lot of people,” Villalobos says. “From that point, someone invited me to check out one of the local studios about 45 minutes away. I checked it out and absolutely loved it. All the benefits were great. I started to research and understand a little bit more the benefits. I’m 32 now, and whenever I’m 40, 50, 60, I want to be able to move around and have range of motion. I feel like a lot of other people. We’re beat up from a decade-plus of heavy rucksacks and jumping out of planes. I want to make sure my quality of life is good.” Villalobos completed his 200-hour yoga teacher training with Hayat Yoga in Fayetteville and traveled to Asheville for his Yoga Warrior International training. Later this year, he will

for a space. After the space he was looking at on Hwy 87 in Cameron did not work out, he was driving in Spring Lake near Ft. Bragg and noticed Evolution Athletics had space that they were renting out. “We talked,” Villalobos said, “and said, ‘We can do this. We can make this happen.’ We came up with a floor plan and figured out how to decorate the space.” And on October 22, Cleared Hot Yoga held its grand opening, with food trucks, music, family activities and free yoga. With just under 1000 square feet of space, the studio can accommodate up to 40 people. Classes are available seven days a week and are one hour to 90 minutes in length. Weekday classes include morning time slots at 5, 6:30 and 9:30.

HOT YOGA

By Karen Gilchrist

www.SandhillsNaturally.com

November 2016

“We offer hot and warm classes. We start at 5 a.m. for gals and guys going to do PT (physical training),” said Villalobos. “They can practice and still make location on time. Our 6:30 class is good for business people, and the 9:30 class works for parents who stay at home or work from home. After the kids are off to school, they can take a class. We’re actually thinking of bringing in child care for that class.” In addition to yoga, the studio will sell mats, blocks and water bottles, as well as carry Isagenix products, a line of dietary supplements and personal care products. “That’s another part of our goal,” Villalobos said. “We’re not just looking to have the best yoga studio. We want to improve people’s lives both on and off the mat.” And while it might seem a giant leap from completing his yoga training to opening a studio less than a year later, Villalobos appears undaunted. “People thought I was crazy, getting my teaching certificate and going into business,” said Villalobos. “What business do I have opening a studio? But what I bring is not what a lot of other yoga instructors bring. I bring something to the table that is a little different from a lot of studios. I’m a

jumpmaster, I’ve fast roped out of helicopters, I’m a combat veteran and I deployed five times. I’ve also been a fulltime single dad for the past three years. I relate to a lot of people, and I’m just real. I’m not cliquey and never had this thing where you walk into a studio and be some part of an “in” crowd or have to wear certain clothes. We can relate to a lot of the guys and gals who are stuck on 87 driving home to the Cameron area. Our customers are our neighbors and want the many benefits of health and fitness.” After a successful grand opening, Villalobos knows the work is just beginning. “The grand opening was great. A lot of people came out and checked us out. One of our goals is to take our time, do some tweaking, try to get the word out and adjust the schedule. It’s a studio built by people for people. We’re here to serve them, give them the best experience in their practice, a studio they can be proud of. That’s the biggest thing for us. I’m doing this business not from the money standpoint. We really want to positively influence people’s lives.” For more information on Cleared Hot Yoga, visit http:// clearedhotyoga.com or call 910.248.9101. EXPLORE: Cleared Hot Yoga 1530 N Bragg Blvd Spring Lake, NC 28390 910.248.9101 http://clearedhotyoga.com info@clearedhotyoga.com www.facebook.com/clearedhotyoga/?fref=ts

Fayetteville’s Source for

Natural Skin & Body Care Essential Oils Vitamins & Herbs Cleanse & Detox Joint & Bone Health Immune Support Gluten & Allergen Free Foods

Two locations to serve you!

2711 Raeford Rd. 110 Fayetteville, NC 28303 910-426-7777

5430 Camden Rd. 103 Fayetteville, NC 28306 910-423-8800

Hours: M-Sat: 9 am-8 pm, Sun: 11 am-5 pm (Camden Rd. Closed Sun.)

November 2016

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

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

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

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

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.

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

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.,

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Fayetteville, 910.426.7777 and 5430 Camden Rd., Fayetteville. 910.423.8800, www.applecratenc.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 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 REFLEXOLOGY Integrative Medical Reflex Therapy Connie Kern, IMRT ARCB. Board Certified Practitioner specializing in balancing the body-mind-spirit-mentalemotional bodies through a combination of integrative therapy systems in order

November 2016

resource guide to heal underlying causes of symptoms and to maintain/improve general health. 646.588.8176, www.Facebook.com/ serenehealthreflexology RESTAURANTS The Kitchen Lunch Counter and Juice Bar at Nature's Own. 195 Bell Ave., Southern Pines. 910.692.3811, www.naturesowninc.com 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 www.joycrowe. noondaycollection.com and join my Facebook group at www.facebook.com/ groups/joycrowe.noondayambassador. SECURITY Bramble Security Consulting, Wade Bramble. PowerHome Technologies security systems for home or business.

continued 910.987.7522. 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. 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 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 25 different fruits,

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 November 2016

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 Cleared Hot Yoga. Grand opening on October 22. 1530 N. Bragg Blvd., Spring Lake. 910.248.9101, www.clearedhotyoga.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.

Join Us for our Open House Fri. & Sat., Nov. 11-12

to celebrate our 6th year in service to the community. Free Classes both days. Take a free class and be entered into a drawing for a free package of classes! Offering jar available to benefit The Coalition of Moore Co. Refreshments and staff available all day, each day to meet and greet. Gratitude is the attitude!

169 Beverly Lane, Southern Pines, NC 28387 The Shops of Southern Pines ~ Next to The Fresh Market 910.246.0065 • www.southernpinesyoga.com www.SandhillsNaturally.com

CALENDAR

calendar of events • november All events are free unless other wise noted.

SATURDAY The 18th Annual NC Cotton Festival will be held in Downtown Dunn from 10 a.m.4 p.m. This is a rain or shine event. Music, craft vendors, kid’s area, cotton gin tours, antique tractor show and more! https://www. facebook.com/NC-Cotton-Festival-Dunn-NC132720440085137/?fref=ts

SUNDAY Woodpeckers of Weymouth, 3 p.m. Come find out what makes each of the 8 species of woodpeckers that inhabit the Sandhills unique. We will start with a brief slideshow, look at some taxidermy specimens, and then go outside for a short walk to see if we can find any of our fine feathered friends that we’ve just learned about. Weymouth WoodsSandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines. 910.692.2167 Heritage Square Tours, 1:00 p.m. - 4:00 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. Sites are open on the first Sunday of every month. Call for further details. Free Admission. Heritage Square, Dick Street, Fayetteville. 910.484.3977, www.womansclubfay.org

FRIDAY Lunchtime program: "Owls, owls, owls" at Raven Rock State Park, 11 a.m. Learn about the owls that live in your backyard and Raven Rock State Park. Also meet our special live owls from the Wildlife Rescue Center. There will be owl crafts, and after you have finished lunch (bring your own lunch), there will be homemade mouse desserts for all. Program will be at the amphitheater behind the Visitor Center. If raining the event will be held inside the Visitor Center auditorium. Raven Rock State Park, 3009 Raven Rock Rd., Lillington. 910.893.4888, raven.rock@ncparks.gov

Walk With A Veteran at Weymouth Woods, 8 a.m. This Veteran’s Day, join area veterans for a walk at Weymouth Woods to commemorate their service and honor their sacrifices. Those with mobility issues are encouraged to come and socialize with participating veterans at the Visitor Center. Refreshments will be served. Co-sponsored by Team Red, White, and Blue. Weymouth Woods-Sandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines. 910.692.2167

Fayetteville. Call for details 910.864.6257, www.guidingwellness.com Nature’s Seedlings, “Talking Turkey,”10 a.m. Nature’s Seedlings is a monthly nature discovery program for ages 3 to 7 held every third Friday of the month. November’s program is Talking Turkey. Children will learn all about North Carolina’s wild turkeys and what their different calls mean. An NC Wildlife Resources Wildlife Officer will demonstrate turkey calls and how people call turkeys. Everyone will have a chance to talk turkey! Turkey crafts and a short hike will complete this fun program. Raven Rock State Park, 3009 Raven Rock Rd., Lillington. 910.893.4888, raven.rock@ncparks.gov

POW/MIA Ceremony & Flag Retirement Ceremony, 5:00 p.m. Airborne and Special Operations Museum (ASOM) The ASOM is hosting a POW/MIA Ceremony, offering the community a chance to honor and recognize missing Americans and their families. Rolling Thunder North Carolina Chapter 1 will perform the Missing Man Table Ceremony. A Flag Retirement Ceremony will begin immediately afterward, and the community is encouraged to bring flags that are ready to retire. This ceremony takes place in the Sunken Garden, on the Hay Street side of the museum. 910.643.2778, www.asomf.org

SUNDAY Longleaf Hike, 3 p.m. Join I&E Assistant, Kelsey Smith, for a guided hike along the trails of Weymouth Woods. We will discuss Longleaf Ecology while we get our pre-Thanksgiving exercise! Hike will be approximately 2 miles. Weymouth Woods-Sandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines. 910.692.2167

11-12

FRIDAY & SATURDAY Open House at Southern Pines Yoga Company, Fri. & Sat., Nov. 11-12 to celebrate its 6th year in service to the community. Free classes both days. Take a free class and be entered into a drawing for a free package of classes! 169 Beverly Lane, Southern Pines. 910.246.0065 • www. southernpinesyoga.com 104th Annual Coat's Farmers Day celebration in downtown Coats, Fri. & Sat., Nov. 11-12. Live music and entertainment, parade, vendors and fun for the entire family! www.facebook. com/CoatsAreaChamber/?fref=ts

FRIDAY Kirtan with Prema Hara at Guiding Wellness Institute, 7:30 p.m. Prema Hara is returning for a rare appearance in Fayetteville during their 3-month US tour! They won't be back for at least another year, so be sure to catch them while you can! 143 Skateway Dr., www.SandhillsNaturally.com

THURSDAY Thanksgiving Morning Hike for Your Health, 9 a.m. Spend Thanksgiving morning at Raven Rock State Park. Get outside, get moving, get healthy and get your metabolism geared up for the big meal! Participants, ages 12 and up, should be able to hike 3 to 6 miles on trails that can be flat, hilly and include steps. Please note that we can make adjustments in the route if you want to hike less than three miles. Raven Rock State Park, 3009 Raven Rock Rd., Lillington. 910.893.4888, raven.rock@ ncparks.gov

SUNDAY Squirrels of the Sandhills, 3 p.m. Flying, Fox, and Gray Squirrels are all found in the Sandhills, however, they all have distinctly different lifestyles. This program will focus on the adaptations and life histories of these amazing rodents. Weymouth Woods-Sandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines. 910.692.2167 November 2016

CALENDAR NOTICE: Carvers Creek State Park, 2505 Long Valley Rd., Spring Lake, is currently closed due to flooding of trails. Please check their website for updates. www.ncparks.gov/carvers-creekstate-park 910.436.4681 • ONGOING EVENTS & EXHIBITS • "Recycle: The Art of Transformation" Exhibition Ongoing through Saturday, December 10, 2016, Arts Council of Fayetteville/Cumberland County. One man’s trash is another man’s — art. The Recycle exhibition presents works created using materials being reused or recycled. Gallery Hours: Monday - Thursday, 9:00 a.m. - 5:00 p.m.; Friday, 9:00 a.m. - 12:00 noon; Saturday, 12:00 noon - 4:00 p.m. 910.323.1776, www.theartscouncil.com 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. 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 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. 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 Every fourth Saturday, Sustainable Saturdays Film Series. Recurring Monthly on 4th Saturday thru November 26, 2016, 11:00 a.m., Cameo Art House Theatre. Admission: Suggested Donation $5 - $7. Join Sustainable Sandhills at Cameo Art House Theatre for the screening

• 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, 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.

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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 November 2016

of a thought-provoking, educational film, with discussion to follow. The film series begins in June and ends in November. Visit the event website for further information on the films being screened. 910.484.9098, www. sustainablesandhills.org

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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

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JOY CROWE To learn more about Noonday Collection's mission of creating a marketplace for Artisans around the world or to shop online, visit

on display at Gracefully Rustic www.joycrowe.noondaycollection.com or call 910.551.2883. 622 Buffalo Lake Rd., Suite C • Sanford NC 27332 223 NE Broad St. Southern Pines

Will the Internet kill your free community paper?

Indigo Earth Events vintage/rustic/eclectic/sustainable

Did instant coffee kill coffee?

indigoearthevents@icloud.com 910-638-8322

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New technologies change many things. But not everything. You may tweet, blog, surf, shop or search online, but you continue to read your free community paper. You just proved it. Readership of free community papers is now higher than paid daily papers and continues to grow. Rather than being replaced by “instant” media, your local free community paper has become an important part of our neighborhood. The reason, which sometimes is not heard because of all the noise about the Internet, is pretty obvious: your free community paper does what the Internet doesn’t. We promote connections at a local level. Free papers join readers and advertisers in ways digital media don’t. In fact, the local content and power of your free paper makes advertising even more effective. We are the number-one medium for driving purchases. That’s important in every product category. Including coffee.

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November 2016