Sandhills Naturally • June 2015 by Sandhills Naturally

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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 • J U N E 2 0 1 5

Liquid Sunshine: The Scoop on Vitamin

Explore Cape Fear Botanical Garden • Sandhills Therapeutic Effects

TABLE OF CONTENTS

june 2015 nutrition Vitamin D....................................................... 4 Celebrate Dad with Southern BBQ.............6

Vitamin D: The Sunshine Vitamin, page 4

wellness Three Summery Ways to Improve Health ....8 Tips for Shopping Organic on a Budget.....9

DIY: From Dirt to Dream, page 12

Natural Ways to Repel Pests.....................10

living DIY — From Dirt to Dream.......................12 Is Your Tuna Sandwich Bad for the Environment?.............................................14 Tips for a Water Conserving Garden........15

explore Explore Cape Fear Botanical Garden..........16 Sandhills Therapeutic Effects: Outcome-based Massage Practice Finds Its Niche..................18 Resource Guide.......................................20 Calendar of Events..................................22

Exploring the Cape Fear Botanical Garden, page 16

“We’re not just about flowers. We’re here to be a hub

of cultural activities, be it music or art or the garden or those things happening in the garden, so it actually blends some of those experiences.” — Meg Suraci, on the Cape Fear Botanical Garden

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June 2015

FROM THE PUBLISHER

sunshine in a bottle? Your Guide to Healthy Living in the Sandhills

Editor & Publisher Joy Godwin Crowe Associate Editor Karen Gilchrist karen@sandhillsnaturally.com Contributing Writers Kelli Edwards Sueson Vess Patti Ranck Cory Worrell Marketing & Advertising Joy G. Crowe joy@sandhillsnaturally.com Mike Cole (Lee Co.) mcole@sandhillsnaturally.com Erin Davidson (Cumberland Co.) erin@sandhillsnaturally.com Published by Main Street Media 213 Skyland Plaza, Ste 1370-163 Spring Lake, NC 28390 For more information or to become an advertiser, please call 910.551.2883 www.SandhillsNaturally.com www.facebook.com/sandhillsnaturallync

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Copyright ©2015 by Main Street Media and Sandhills Naturally. All rights reserved. No part of this issue may be reproduced in whole or in part in any form without permission of the publisher or copyright holder. Neither participating advertisers nor the publishers will be responsible or liable for misinformation, misprints or typographical errors. The publishers reserve the right to edit any submitted material. Main Street Media is not responsible for unsolicited manuscripts, artwork or other material. Information in this publication is not meant to diagnose, treat or prescribe for medical conditions. The opinions expressed by contributing writers are their own and do not necessarily reflect those of the editors and publisher.

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It's summer time, and in the Sandhills area that means an abundance of sunshine. Despite our abundance of sunshine, according to the Vitamin D Council (yes, there is a council dedicated to providing info on vitamin D!), people do not get enough sun exposure in the 21st century. Like many things in modern-day society, we seem to have gone a bit overboard in our zeal to "protect" ourselves from the sun. And because of this, many — if not most — of us are deficient in vitamin D. In this issue, we explore the so-called "sunshine vitamin." Find out what it does, if you are getting enough and how to get more. Exciting things are happening at the Cape Fear Botanical Garden. Artist Patrick Dougherty, originally from Southern Pines, will be installing a new work of art at, and of, the garden, and you can be part of the process. If you haven't been to the garden in a while, this is your chance to take another look, and get involved! On my home front, I am pretty excited! My family has just bought a share in our own grass-fed cow from Little River Eco Farm. I feel like I've bought my own little piece of the farm! When I was young, my parents would purchase half a cow from a family friend who was a farmer. I remember going out to their farm to pick peas and corn, and admiring the cows. We are trying to eat less meat, but making sure that what we do eat is quality and locally sourced when possible. I'm excited that I can be a part of the local food economy and support our local farmers who are working to provide quality products in the most sustainable way possible. One of the missions of this publication is to help connect you, the reader, with local resources and area farmers. We'll be featuring more articles on local farmers over the next few months, so keep reading and follow us on Facebook! As always, if you are enjoying Sandhills Naturally, be sure to tell a friend and pass them a copy. If you frequent a business that is a natural fit for this publication, tell them they should be in it! Like us on Facebook (sandhillsnaturallync), check out our digital edition online and help spread the word. Leave us a comment on our facebook page and on our website. If you would like to help support Sandhills Naturally by being a sponsor or a distribution location, please let me know. Thanks for reading!

Joy Godwin Crowe, Publisher

joy@sandhillsnaturally.com

June 2015

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NUTRITION

vitamin d

DEFICIENCY OF THE SUNSHINE VITAMIN STILL A CONCERN By Karen Gilchrist Prior to the 1930s, over 80 percent of children living in industrialized Europe and North America suffered from the consequences of rickets, a disease caused by a deficiency of vitamin D as a result of low sun exposure. A lack of vitamin D prevented bones from adequately absorbing calcium and phosphorus, and this deficiency could result in growth retardation, muscle weakness, skeletal deformities, a deficiency in calcium (hypocalcemia), tetany and seizures.1, 2, 3 Fortifying food, particularly milk, with vitamin D and encouraging consumption of cod liver oil and sensible exposure to the sun eradicated rickets as a serious health concern by the late 1930s. Yet today, vitamin D deficiency is once again a health concern, associated with osteoporosis (decreased bone strength), osteomalacia (softened bones) and fractures, as well as cancer prevention, diabetes, heart disease and other chronic illnesses.2 Called the “sunshine vitamin” because our bodies are designed to obtain it from sun exposure, vitamin D is actually a fat-soluble steroid hormone present in very few foods. After vitamin D is obtained from sun exposure (through ultraviolet rays, UVB), food and supplements, it undergoes two

recommends exposing arms, legs, abdomen and back rather than face “because it's the least sun-exposed in terms of long-term. You're less likely to develop even a non-melanoma skin cancer." • Darker skin. Skin pigment acts as a natural sunscreen. Persons with darker skin “may need as much as 10 times more sun exposure to produce the same amount of vitamin D as a person with pale skin!” • Age. As one ages, the skin doesn’t make as much

hydroxylations or chemical processes that add a hydroxyl (-OH)

vitamin D in response to sun exposure, and the kidneys

to it, first in the liver (D becomes 25-hydrocyvitamin D or D

“become less efficient at converting vitamin D into the form

[25(OH)D] or calcidiol) and secondly in the kidneys, where it

used by your body.” Additionally, older adults tend to spend

becomes calcitriol, or 1,25-dihydroxyvitamin D [1,25(OH)2D,],

less time outdoors.

which circulates in the blood. Vitamin D levels in the blood are 5

• Weight and muscle mass. Since vitamin D is a fat-soluble,

measured in nanograms per milliliters, ng/ml, of 25-hydroxy D

hormone-like vitamin, body fat acts as a "sink" and collects it.

or 25(OH)D.

An overweight or obese person or one with higher body weight

Dr. Michael F. Holick, author of “The Vitamin D Solution” and a leading Vitamin D researcher, and others estimate that “50 percent of the general population is at risk of vitamin D

slimmer person. • Gut conditions. Gastrointestinal conditions that affect the ability to absorb fat, like Crohn’s, celiac and non-celiac gluten

deficiency and insufficiency.”4, 5 Reasons include •

due to muscle mass will likely need more vitamin D than a

The use of sunscreens or clothes that cover the entire

body. An SPF of 30 decreases the skin’s ability to make vitamin D by approximately 95 to 98%. But what about the risk of skin

sensitivity and inflammatory bowel disease, may decrease absorption of fat-soluble vitamins like vitamin D. • The time of day, season, altitude, latitude, and many

cancer? The skin uses UVB rays to make vitamin D. UVA rays are

other factors. How much UVB reaches your skin depends on

responsible for skin damage. Holick notes that “while most

where you live and when you go out into the sun. “For

non-melanoma skin cancers occur on excessively exposed areas

optimum vitamin D production, sun exposure should be midday

like your face or the top of your hands,” “most [deadly]

between the hours of approximately 10 a.m. - 2 p.m.” and will

melanomas occur on the least sun-exposed areas.” He

“vary slightly according to latitude. At least 40% of the entire

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June 2015

skin surface should be exposed for optimal vitamin D

Few foods contain significant amounts of vitamin D.

production. The torso produces the most, legs and arms some,

Excellent to good sources include cod liver oil; swordfish;

and the hands and face very little or none at all.”7

salmon (sockeye); tuna fish; fortified orange juice, milk and

• Chronic kidney disease. This disease may make it more

yogurt; sardines; beef liver; eggs; fortified cereal; cheese and

difficult for the body to absorb and utilize vitamin D in your

shitake mushrooms.5, 10 Additional sources include sensible sun

body.8

exposure and supplements of D3, cholecalciferol, the natural

• A vegan diet. Few foods are good natural sources of

form of vitamin D the body uses. Though often prescribed, D2,

vitamin D, and the best options are animal foods, such as fatty

or ergocalciferol, is synthetic and has a shorter shelf life; D3 is

fish and fish liver oils. Fortified foods, “such as cereals and

converted in the body 500 percent faster than vitamin D2.11

orange juice, may not supply enough on a daily basis.”8 • Showering after sun exposure. Sounds odd, but the

While the debate among some medical professionals continues in defining the optimal dosage and serum levels,

vitamin D formed when skin is exposed to UVB radiation does

GrassrootsHealth, which promotes solving vitamin D deficiency,

not immediately penetrate into the bloodstream but needs to

suggests a range of 40-60 ng/ml as a therapeutic level and

be absorbed into the bloodstream. Evidence suggests that it

provides charts to illustrate how much D to supplement to

takes up to 48 hours before the majority of the vitamin D

achieve a particular blood serum level (www.grassrootshealth.

generated by exposing skin to the sun is absorbed. Showering

net). This approach, under the guidance of a physician, requires

with soap washes away much of the D generated by the skin.9

periodic testing to verify the level. Others suggest that 50-70

In addition to the health concerns listed above, optimal vitamin D levels can address muscle/joint pain and weakness,

ng/ml is an optimal level, with 70-100 ng/ml levels appropriate when treating cancer or heart disease.4 While the Institute of

bone pain, fatigue and

continued on page 8

depression; reduce the risk of colorectal cancer, prostate cancer, and other deadly cancers by 30 to 50 percent; reduce hypertension, atherosclerotic heart disease, heart attack and stroke; help prevent autoimmune diseases, like MS and inflammatory bowel disease; fight infections, including the flu and improve DNA repair and other metabolic processes.6, 8 But what is an optimal level, and how does one achieve it?

Vitamin D deficiency is a modernday problem, in part because the desire to "protect" from sun damage has led to increased use of suncscreen and efforts to eliminate exposure to the sun.

June 2015

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celebrate dad with southern bbq By Sueson Vess

A northerner for most of my life, I’ve discovered my new Southern inner self! Since relocating to North Carolina, I’ve learned that there are more differences between the North and South than the fabulous weather. One significant disparity is barbeque. And if you live in North Carolina, there are sauces and seasonings unique to each region of the state. There are wet rubs, dry rubs and sweet or vinegar-based sauces, and the preferences launch interesting debates. My preference is to reduce the amount of sugar and salt while maintaining delicious flavor and the right amount of moisture — nutrition meets flavor. It can be done! Nothing says Southern barbeque better than pulled pork, collard greens, black-eyed peas and peaches. Enjoy a backyard gathering with family and friends, honor Dad on his special day or just cook dinner with these fabulous recipes.

PULLED PORK Serves 8-10 When buying any animal protein, look for the least processed, pasture-raised sources. Locate farms in your area at www.localharvest.org. Pulled pork requires a slow and low cooking technique to develop rich flavors. Start this meal a day or two before you plan to serve it. The spice rub that is applied the day before cooking adds beneficial spices as well as flavor. Select a barbeque sauce that is lower in sugar and free of high-fructose corn sweeteners for a healthier alternative. If you need to avoid gluten, remember that gluten is often found in 6

sauces and marinades. Carefully read ingredients. I use Raleighmade Bone Suckin’ Sauce, which is sweetened with honey (and gluten-free). 4-5 lb pork shoulder or Boston butt roast Spice Rub: 1/2 teaspoon allspice 1/2 teaspoon smoked paprika 1 teaspoon turmeric 2 teaspoons sea salt 1 teaspoon ground pepper 1 tablespoon paprika 2 tablespoons 100% pure maple syrup Sauce: 1 cup gluten-free barbeque sauce 2 tablespoons balsamic vinegar 2 tablespoons gluten-free prepared yellow mustard 1. The day before cooking, blend dry spice rub ingredients: allspice, smoked paprika, turmeric, salt, pepper and paprika together. (May double or triple recipe and store for future use and on other roasts.) 2. Sprinkle and press dry seasoning mix (use all or 2 tablespoons plus 2 teaspoons) on all sides of pork roast. Drizzle maple syrup on seasoned roast, cover and refrigerate overnight or at least 8 hours. 3. Preheat oven to 300 degrees. Remove roast from refrigerator and place in a 13 x 9 x 2-inch (or larger) roasting pan. 4. Combine barbeque sauce, balsamic vinegar and mustard in a bowl and baste pork roast occasionally while cooking. Bake for 4-5 hours; internal temperature should reach 180 degrees. 5. Remove from oven and allow to cool until able to handle. If using a roast that has netting around it, remove netting and any visible fat and discard. Using hands (gloves help here) or two forks, shred into small pieces. Discard fat. 6. Serve warm with additional barbeque sauce. COLLARD SLAW Serves 4-6 Dark leafy greens are high in nutrients, including phytochemicals and antioxidants. They are a good source of nondairy calcium, especially when combined with lemon juice. The addition of carrots and apple give a hint of sweetness to this fabulous twist on traditional coleslaw. 1 bunch collard greens, rib removed, leaves rolled and

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June 2015

NUTRITION sliced into thin ribbons 1 1/2 cups shredded carrots (about 1/2 pound carrots) 1/2 large apple, shredded with peel on 3 tablespoons fresh squeezed lemon juice 2 teaspoons gluten-free Dijon mustard 2 tablespoons olive oil 1/4 teaspoon sea salt 1. Cut collard greens into ribbons and combine with shredded carrots and apple. Set aside. 2. In a large bowl, whisk together lemon juice, Dijon mustard, olive oil and salt. Add collard greens, carrot and apple mixture and toss to coat. 3. Serve immediately or refrigerate overnight. Serve chilled. ROASTED CORN & BLACK-EYED PEA SALAD WITH SMOKY VINAIGRETTE Serves 4-6 Avocado is a good alternative for goat cheese for those avoiding dairy or looking for a vegan option. Avocado contains healthy fats and has a creamy mouth-feel that complements beans and corn. You may also add other veggies, like steamed green beans or roasted okra, for additional nutrients and flavor. 2 cups cooked black-eyed peas 4 ears fresh corn, cooked on BBQ grill, kernels cut off cob (about 4 cups); may substitute frozen corn 1 shallot, minced 1 cup cherry tomatoes, cut in half 1/2 cup chopped fresh cilantro 2 tablespoons chopped fresh basil Sea salt & pepper to taste Smoky Vinaigrette (recipe follows) 2-3 tablespoons goat cheese, crumbled 1. Combine cooked black-eyed peas (drained and cooled) in large bowl with corn, shallot, cherry tomatoes, cilantro and basil. Sprinkle with salt and pepper. 2. Toss with Smoky Vinaigrette and top with goat cheese. SMOKY VINAIGRETTE 3 tablespoons rice vinegar 1/2 teaspoon smoked paprika 1 teaspoon brown sugar Dash Sriracha sauce 1/3-1/2 cup olive oil Sea salt & pepper to taste 1. Whisk first 4 ingredients together; drizzle olive oil while continuing to whisk until combined.

June 2015

PEACH CRISP Serves 8-10 Sweet, juicy peaches available from June through the end of August are best when in season and preferably local. Peaches are high in vitamins A and C and a good source of fiber. 2 tablespoons tapioca flour or tapioca granules 4 cups peeled and sliced peaches 1 teaspoon vanilla extract 1/3 cup pure 100% maple syrup 1/4 teaspoon allspice 1/4 teaspoon nutmeg Pinch of salt 1/2 cup flour (use gluten-free blend if needed or allpurpose flour) 1/2 cup packed dark brown sugar, coconut sugar or Sucanet® 1/2 teaspoon cinnamon Pinch of salt 3/4 cup unsalted pecans, toasted on 350º oven for 10 minutes 1/2 cup oatmeal, not instant (certified gluten-free if needed or quinoa flakes) 6 tablespoons butter or nondairy alternative, cold 1. Preheat oven to 375º. Lightly oil a shallow 2 1/2-3 quart baking dish. 2. In a large bowl stir together tapioca, peaches, vanilla extract, maple syrup, allspice, nutmeg and salt until well combined. Let filling rest while making the topping. 3. Combine flour, sugar, cinnamon, salt, pecans and oatmeal in a food processor fitted with knife blade and pulse until combined and nuts are chopped. Add butter and pulse until evenly mixed; there will still be clumps of butter. 4. Spoon peach filling into the prepared baking dish and crumble topping evenly over the filling. Bake until fruit is bubbling and topping is beginning to brown, approximately 45 minutes. 5. Serve warm or at room temperature. Excellent topped with vanilla ice cream. 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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WELLNESS vitamin d, continued from page 5 Medicine suggests a dosage of 600IU/day, others recommend 2000-5000IU, depending on the desired serum level outcome and health concerns.12 An important point to consider: When supplementing vitamin D with or without calcium, some physicians recommend adding vitamin K as a supplement. Vitamin D helps move calcium from the gut to the blood; vitamin K helps move

three summery ways to improve health For the health conscious, there’s no such thing as a summer vacation from making good nutritional choices and getting plenty of exercise. But there’s no reason to let a healthy lifestyle become boring.

calcium away from soft tissues, like arteries, while directing it to the bone.13 So go ahead and dare to bare a little this summer — sensibly, of course. As you safely soak up the sun, know that your remarkably designed body is doing exactly what it is supposed to do, and providing multiple health benefits beyond just building strong bones. 1 “The Vitamin D Deficiency Pandemic: a Forgotten Hormone Important for Health,” by Michael F. Holick, PhD, MD; Public Health Reviews 2010; 32:267-283; www.publichealthreviews.eu/show/f/35; 2 “Resurrection of vitamin D deficiency and rickets,” by Michael F. Holick, PhD, MD; Journal of Clinical Investigation 2006 Aug 1; 116(8): 2062– 2072; www.ncbi.nlm.nih.gov/pmc/articles/PMC1523417/; 3“Rickets,” www.nlm.nih.gov/medlineplus/rickets.html; 4 “7 Signs You May Have a Vitamin D Deficiency,” http://articles.mercola.com/sites/articles/ archive/2014/05/28/vitamin-d-deficiency-signs-symptoms.aspx; 5 “Vitamin D,” http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/; 6 “Vitamin D—One of the Simplest Solutions to Wide-Ranging Health Problems,” http://articles.mercola.com/sites/articles/archive/2013/12/22/ dr-holick-vitamin-d-benefits.aspx; 7 “Get Ready for Your Vitamin D Winter,” by Dr. Stephen Gangemi, DC; www.drgangemi.com/2011/10/ vitamin-d-winter/; 8 “Effects of Vitamin D Deficiency,” by Colleen M. Story; www.healthline.com/health/vitamin-d-deficiency#2; 9 “Showering after Sun Exposure Lowers Vitamin D Levels,” www.triliumhealth.com/ article.asp?ID=59&title=Showering%20after%20Sun%20Exposure%20 Lowers%20Vitamin%20D%20Levels; 10 “Vitamin D,” whfoods.org/ genpage.php?tname=nutrient&dbid=110; 11 “This Vitamin D Supplement Mistake Raises Your Death Rate by 2% -- Are You at Risk?,” http:// articles.mercola.com/sites/articles/archive/2011/11/30/taking-the-righttype-of-vitamin-d.aspx; 12 “Vitamin D Recommendations Have Been Raised, But Not Enough,” www.drfuhrman.com/library/vitamin_D_ recommendations.aspx; 13 “Why should you take Vit K with your Vit D?” by Keoni Teta; www.metaboliceffect.com/why-should-you-take-vit-k-withyour-vit-d/

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 8

Here are three ways to let the summer season guide your routine: • Mix Up Movement: After months of indoor exercise, you may be ready for a change of scenery. And summer is the ideal time to take a break from the treadmill and incorporate different types of movement and exercise into your lifestyle. So ditch the gym this weekend and head for greener pastures. From row boating to hiking, you’ll find yourself activating different muscles than you normally would by mixing things up. • Eat In-Season Produce: Take advantage of the summer harvest and plan meals around in-season produce. The USDA lists apples, beets, bell peppers, kiwifruit, carrots, garlic, peaches, okra and cherries among many other fruits and vegetables that reach their peak in the summer months. These items are chock full of vitamins and nutrients and taste their best in summer. • Summer Sun: Beyond the Vitamin D factor, a study published in the Journal of Investigative Dermatology shows that sunlight may lower blood pressure, which could reduce one’s risk for heart attack and stroke. Some researchers now say the benefits of sunlight could outweigh cancer risks associated with exposure. Don’t forget to take some precautions, however. Wear sunglasses, sunscreen and a wide-brimmed hat to protect against harmful UV radiation. Source: Statepoint, Photo Source: (c) LoloStock - Fotolia.com

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June 2015

tips for shopping organic on a budget Chances are you’ve already heard about the benefits of including certified USDA organic foods in your diet. However, you may have also heard that such choices are typically higher in cost. “Eating right is in easier reach of Americans than ever before,” says Kate Geagan, America`s Green Nutritionist and expert consultant for Earth’s Best, the first organic baby food brand, in business for nearly 30 years. “Organic options are becoming more affordable and accessible, thanks to many big retailers.” Looking to go organic? Geagan offers simple costcutting shopping strategies: • Prioritize where you’ll get the biggest bang for your buck. One of the most important places to start is with animal products, as certified organic meat, poultry and dairy products do not contain added synthetic growth hormones and antibiotics. An added benefit — organic products prohibit the use of genetically modified organisms. However, these can also be the most difficult products to find in some areas. The 2010 Dietary Guidelines for Americans includes 5 to 7 ounces of lean protein daily for adults and 2 ounces daily for children. Make purchases less wasteful and more cost-effective by keeping these recommended portions in mind. • Avoid Environmental Working Groups’ “Dirty Dozen,” the 12 conventional fruits and vegetables that typically contain the highest levels of pesticide residues. Many of these foods, which include apples and potatoes, are family staples. So purchase these items organic if possible and thoroughly wash produce and remove the peel to reduce pesticide residue. • The farmers market is one of the most affordable resources for in-season, local food. Local CSAs (Community Supported Agriculture) are also a great way to get local, organic (or transitioning to organic) produce and help the local farming economy (check out www.localharvest.org/csa). And if you can, grow some of your own produce! June 2015

Also, purchase raw organic produce during its peak season, when supply is up and cost is down. Buy in bulk and freeze excess batches to extend shelf life without significantly impacting nutritional value. • Follow your favorite organic brands on social media to maximize deals and scout for bargains. Many organic brands run promotions, coupons and special offers that can help you buy more and spend less. Depending on the item, you can stock up during a sale and freeze for later. • One area where the benefit of organic is well proven is for infants and children; that’s because these are windows for rapid growth and development. Make smart purchases and realize that packaging matters. A 4-ounce jar of organic baby food can often be cheaper than a 4-ounce pouch and has a longer shelf life. Once opened, keep baby food jars and pouches refrigerated. Jars should be used within three days and pouches within 24 hours. • In the past few years, organics have truly moved mainstream: 80 percent of households now purchase organic items at least some of the time, according to recent surveys from the Organic Trade Association. Many big box retailers, such as Walmart and Target, now carry USDA organic products at low prices. But don't forget to shop local! Your small locallyowned health food stores often have hard-to-find items and also often carry organic produce and meat from local farmers. It's not always easy, but with simple strategies, you can feed your family organic and stay within budget. More nutrition tips and organic products can be found at EarthsBest.com. Source: Statepoint. Photo: © Andrei Zdetovetchi | Dreamstime Stock Photos

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natural ways to repel pesky pests HOW ESSENTIAL OILS CAN HELP By Kelli Edwards If you're seeking a natural

lemon eucalyptus or Eucalyptus citriodora — may provide

insect repellent, several types of

protection comparable to low concentrations of DEET (a

essential oils may be useful in

pesticide widely used as a mosquito repellent). Citronella

keeping bugs away and preventing bites and stings. These natural

Essential oil of citronella contains compounds with high

insect repellents can serve as an

repellent activity, according to a research review published

alternative to synthetic chemical-

in 2010. What's more, a 2008 study shows that burning

based repellents, which may have

citronella-based candles can help ward off mosquitoes and sand

toxic effects on human health and

flies. Clove

on the environment. Here's a look at several

In a 2005 study that compared the repellent activity of

essential oils used as natural insect

38 different essential oils, researchers discovered that clove oil

repellents in alternative medicine:

offered the longest duration of protection against all mosquito

Eucalyptus

species involved in the lab experiments. The same study found

Several studies suggest that

that citronella and patchouli oils also provided two hours of

essential oil of eucalyptus may help fend off insects, especially

complete repellency.

mosquitoes. In fact, one species of eucalyptus — known as

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June 2015

USING NATURAL INSECT REPELLENTS

"Free the child's potential, and you will transform him into the world." —Maria Montessori

Since essential oils are extremely potent, it's critical to take caution when using any kind of essential oil as a natural insect repellent. For instance, it's important to blend your essential oil of choice with a carrier oil (such as jojoba, sweet almond, coconut oil or avocado oil). During this time of year, essential oils can be extremely helpful in both the prevention, and the soothing, of insect bites. TerraShield is a wonderful product that will aid in the prevention of bug bites. TerraShield® Repellent Blend is doTERRA®'s all-natural, super-concentrated insect repellent formulated with a proprietary blend of 15 CPTG Certified Pure Therapeutic Grade® essential oils that have been scientifically

griffin Academy

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shown to repel insects more effectively than other synthetic insect repellents. Just a small amount of super-concentrated TerraShield will provide powerful coverage and last up to 6 hours per application. TerraShield smells great and can be used safely by everyone in the family without worry. For topical or

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aromatic use. HELP WITH BUG BITES! However, if you forget to apply your TerraShield, don't worry. Essential oils can still help soothe those insect bites. All essential oils have soothing, analgesic qualities. Essential oils can help eliminate the pain, irritation and discomfort, associated with not only insect bites, but also scratches, abrasions and burns. There are two oils that really fit into this category: melaleuca and lavender. Either of these oils, or the combined synergy of both, will immediately provide relief for your insect bites. Kelli Edwards, owner of Pure Phoenix Cleanse & Wellness, is a health enthusiast with a passion for helping people achieve optimum health. She helps people through yoga instruction, as a colon therapist and as an advocate and educator on essential oils. She loves taking care of her family, enjoys reading and learning about all aspects of health, creating new recipes, yoga, dancing, music and nature.

Experience the joy of learning the Montessori way! At The Griffin Academy we invite children ages 2 through 12 to an exciting and friendly Montessori program based on respect, self-direction and cooperative activities. Experiences like gardening, yoga and music allow children the opportunity to learn from their environment. As the only non-parochial, non-profit, private Montessori school serving both Harnett and Lee County families, our goal is to help students develop a strong self-image, high levels of academic and social competence, and the ability to face challenges with optimism and confidence. Our innovative curriculum, family-oriented community and responsive staff help students achieve their potential. Education is more than a test. Ignite curiosity at The Griffin Academy. To learn more, call now to schedule a tour.

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June 2015

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D.I.Y.

from dirt to dream By Patti Ranck

I always wanted to have beautiful, lush gardens abundant with flowers, herbs and vegetables. I have this far-off vision of me enjoying a serene moment on a sunny day with a straw hat to shade me from the brilliant sun, cuppa in my hand, in my very own garden. Sigh, just picture it! Unfortunately, I do not have a green thumb. I have a crafty thumb. Of course, I made that phrase up to make myself feel better about the lack of gardening skills. But, I can draw, paint, sew, build, fix — pretty much take things that other people consider junk and turn them into something useful or decorative. This brings me into the pallet craze. Are we starting to see a connection building? My daughters saw the connection. For Mother’s Day I received an old pallet and a handwritten gift certificate for a “DIY Mother-Daughter Pallet-Garden Day!” How many mothers are this lucky? It included a trip to our local hardware store for all the supplies and best fun of all, a day of togetherness. Since I am limited on space and skill, we decided to stick to mostly herbs for our first venture into Pallet Gardening. This is the most simple horizontal pallet garden. If you would like one of those fancy schmancy vertical ones (that are actually so cool), “Growing a Greener World” blog has a very good step-by-step tutorial. So, anyway, here’s what we did, and if we can do it, so can you! You will need: • Old Pallet — we are interested in just a simple, basic pallet — nothing made from pressure-treated wood. No chemicals leaching into our plants, please. 12

• Landscape or weed-blocking mesh fabric • Heavy-duty staple gun & staples — we tried using a small staple gun we had lying around the garage the first go-round, but the staples couldn’t even penetrate the wood. (that dang pallet wood is tough!). Even with the heavy-duty staples, we found they didn’t go completely in, so we simply hammered them the rest of the way. Hence, part of the reason for this next supply. • Claw hammer to hammer in any stubborn staples and to remove any stray nails that came with the pallet that may pose a bit of a safety hazard. • Utility Scissors to trim excess mesh after stapling • 3-5 bags organic potting soil. The bags we used were 32 Dry Qt. size, just because it was the easier size for us to handle, and we used four bags. You can purchase larger. Believe me, you will need much more soil than you ever expect. During our first trip for supplies, we naively bought two smaller bags — wrong! Ha-yup, we had to turn right around and go back for more. Luckily, you can now find organic gardening products at almost every major hardware store. It’s a good thing. Martha would approve. • Work or gardening gloves — trust us on this one, you’ll be glad you did. • Sandpaper — rough-medium grit — this is optional. You may want to get some of the worse splinters off your pallet before working on it. We chose not to do this, so we wore

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June 2015

5. Wet the pallet soil and plants before planting, make some holes and plant! (Of course, it is most helpful to read the directions on the little sticks in the herb pots that recommend planting depth and distances.) 6. MY favorite part! Position a garden bench just so, serve yourself a tall glass of herbal iced tea, sit back, gaze at your creation, bask in the sunshine, breathe in the aroma of the lavender and herbs growing and enjoy your happy place. I will be planning which herbs to use in which recipes and how to make smudge sticks and herbal wreaths (oh yeah, get ready for these!). Ahh, yes. A dream fulfilled. Patti Ranck is an artist & a dreamer who blends her love of nature & 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

extra-heavy-duty gloves to compensate for our sandpaperinglaziness. It’s a good tip to remember. • Old broom — you’ll use this to sweep any remaining dirt into the pallet. This is a fun, playing-in-the-mud-and-dirt kinda job, but you will want to have some control. • Long-handled tea spoon (not your mama’s good silver either). Hey, don’t judge; it worked for us. Our pallet had very narrow gaps between the slats. You can use a small garden spade or hand weeder. • the fun part — herb seedlings! Process: 1. Find a sunny spot for your garden 2. Gloves on — to start you will want to prep the pallet a bit. Take your claw hammer and remove any dangerous-looking nails that have been randomly left sticking out of the pallet and sand off any bad splintery areas. 3. Flip over the pallet to use its “worse” side as the bottom and attach your landscape fabric. Begin by stapling the corners first, pulling taut as you go — then continue along each side (still pulling taut) stapling at least every 2-3”. Flip the pallet back to its right side, pull taut around the top edge (again, corners first) folding mesh fabric at each corner as you would wrap a gift box, and staple securely. Then staple along the sides and use your scissors to trim any excess. Now you have a complete fabric surrounding to hold your soil. 4. Cut a corner off each bag of soil to use as a “pouring spout” and pack that baby full! June 2015

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is your tuna sandwich bad for the environment? More canned tuna is consumed in the United States than in any other country in the world. Unfortunately, the vast majority of tuna sold in the American market fails to meet fundamental

adequate measures in place to address sustainability and human welfare and labor issues. “Consumers should know that many canned-tuna

sustainability standards, according

brands are contributing to ocean

to Greenpeace’s 2015 Canned Tuna

destruction at an alarming rate,”

shopping guide, their first-ever US

says Greenpeace Seafood Markets

canned- tuna ranking.

Lead Graham Forbes. “However,

The ranking looked at 14

the silver lining here is that other

well-known US national and

companies are stepping up to

private label supermarket brands

provide ocean-safe options for

to evaluate their sourcing policies

their customers.”

and practices — including whether

So how can you become a

the fishing method used to catch

savvier grocery store shopper?

their tuna harms other marine

Here are a few tips to ensure your

life, whether they avoid shark

tuna is sustainable:

finning, and whether they can trace

• Think beyond the label.

their products back to the sea. In addition, it examined how

“Dolphin safe” does not necessarily mean ocean safe. Turtles,

equitable and socially responsible the brands are.

sharks and other vulnerable ocean life are collateral damage in

The ranking concluded that most brands do not have

tuna fisheries that supply the US market. To find out how your favorite brand measures up, how to decode the labeling on your cans of tuna, or to sign a petition asking brands to change their practices, visit www. greenpeace.org/usa/tunaguide. According to the site, "Some of the biggest tuna brands, Bumble Bee, Starkist and Chicken of the Sea, get failing grades for their destructive fishing practices that are

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responsible for killing tens of thousands of marine animals

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turtles." • Consumer demand can make a difference. Talk to your local grocer about stocking shelves with brands that have a comprehensive approach to sustainable and equitable products. You may not often look down at your lunch and

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wonder what had to happen for it to get to your plate.

kitchen is friendlier to both. Source: StatePoint.

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June 2015

LIVING

tips for a water-conserving garden Families can decorate their homes with colorful flowers and bring healthy, home-grown foods to the table with gardens.

to penetrate to your plant's roots instead of evaporating. • Build beds that encourage soil to stay damp as long as

Gardening, however, can use quite a bit of water, and in states

possible. Some ways to do this include digging the bed deeper to

struck by drought, it's important to conserve as much water as

help loosen the soil prior to planting. This gives roots the chance

possible.

to reach deeper and gain access to where water might be more available. Also, once planted,

While the drought in California has made headlines

cover the bed with a good

in the news, you may not

layer of mulch or compost.

realize that the western half

This will help keep the soil

of North Carolina, including

good and moist. • Raise vegetable crops

Lee and Moore County, is under a drought advisory as

during the rainy season.

well for impending drought

Many areas of the country

conditions (abnormally dry

have a cooler rainy season.

conditions). State and federal

Peas, leafy greens, radishes

officials maintain a map online

and other vegetables with

that shows what parts of

short growing seasons are

North Carolina are affected

great for planting early in

by drought or abnormally dry

the spring and sometimes

conditions. The map, called

again late in the fall. Because temperatures are

the U.S. Drought Monitor of North Carolina, can be found at www.ncdrought.org. It is updated

cooler and the early and late seasons tend to produce more rainfall,

every Thursday.

you can grow vegetables using less water.

If you're living in an area of the state or country under drought

Drought affects all areas of the country during different

advisement, you can still have a garden this year if you carefully

years, so even if you aren't living in a drought situation now, you

plan what you plant, how you plant it and how you give it the

could experience one next year or several years down the road.

water it needs. Here are some water-conservation tips for growing

It's important to know what steps you can take to be more water

a garden and using the least amount of water possible:

conservative when it comes to your garden. Apply these tips to

• Choose plants that thrive in drier conditions. Vegetables like corn, spinach, mustard greens and some beans are droughttolerant, and desert rose and snake plant are beautiful landscaping

your vegetables and flowers this year to see how successful you can be at reducing the amount of water needed to grow your plants. Printed courtesy of Brandpoint.

plants that need less water. • Water only where it's needed so it doesn't go to waste. When you use a lawn sprinkler to water your garden, much of the spray misses your flowers and vegetables and ends up on the

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grass, the sidewalk or the neighbor's yard. Make certain the water gets to the roots of your plants via a drip-irrigation system. The Raindrip irrigation uses 70 percent less water than underground

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sprinklers and frees the user from constantly hauling around hoses because the system stays in your garden all summer long. To really help conserve water, set the timer to let the water run for a specific amount of time each day. On rainy days, simply set the timer ahead

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to the next day so water is not wasted. • Water at night or in the early morning when the sun is least likely to evaporate the moisture. This allows as much of the water

June 2015

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exploring cape fear botanical garden by Karen Gilchrist Less than one mile east of downtown Fayetteville, just off He’s won numerous awards.” Highway 301 (Eastern Boulevard) and its temporary maze of Dougherty, who grew up in Southern Pines and is based in eye-catching orange construction barrels, “Road Closed” signs Charlotte, invites volunteers to participate in the construction and hubbub of traffic, lies the Cape Fear Botanical Garden process, moving scaffolding, collecting saplings and learning (CFBG). Step through the doors of the Wyatt Visitors Pavilion to weave them. During his three weeks at the garden, he will Complex, and one is transported to a tranquil escape from life’s busyness, with space and opportunities to celebrate, explore and even heal. The 80-acre attraction, previously the site of Pope Park, is bordered by water on three sides, including the Cape Fear River and Cross Creek, and features a mile of river frontage and two miles of trails that wind and loop through the rolling landscape, connecting gardens, overlooks, pergolas and gazebos. Established in 1989, the garden celebrated its 25th anniversary in 2014, but one will find far more than lush vegetation and fragrant blossoms. The garden and its staff work to connect with the community through art, education and other cultural events. “We opened the visitors center in 2011,” says Meg Suraci, Director of Marketing. “It allowed us to expand our education program with more space and a classroom.” Just this year, she notes, school tours, which start in late winter and go through Patrick Dougherty working on the Ruaille Buaille (2008) Sculpture in the early spring, brought over 3000 kids and more Parklands, County Offaly, Ireland. Photo: James Farher. than 500 adults to the garden. “It also allowed us to expand our facility rental capabilities, Suraci says. “We now have indoor space to rent as well as space in the garden for outdoor present a lecture and slide show and sign copies of his book ceremonies and other types of events.” Included among these “Stickwork,” available for purchase at the garden’s gift shop. events are weddings, from intimate to grand; military balls and Upon its completion on June 19, Dougherty will name the changes of command; birthdays; anniversaries and proms. sculpture, and it will become the garden’s property until it “Because it [the garden] is fenced in and secure, we’ve begins to deteriorate and is removed or recycled. also been allowed to expand our cultural programs, such as Big “They last for about two to three years, depending on the Bugs in 2011, with larger-than-life sculptures of bugs,” says site and environment,” says Suraci. “It’s exciting because it will Suraci. be a part of the Holiday Lights celebration in December. They And the garden is all a-buzz with the latest art exhibit in are really fun, and the freestanding ones have windows, doors, progress. Award-winning artist-in-residence Patrick Dougherty, nooks and crannies to explore. who creates fantastical garden sculptures using saplings, will “Our expanded cultural activities have included art exhibits install a large animated shape in a location where it cannot not as well as our spring and fall concert series featuring members be readily seen from the building. “We wanted people to walk of the Fayetteville Symphony Orchestra.” Concerts take place into the garden, get a feeling for the garden, and then see the on the lawn outside the back of the building, and visitors bring sculpture,” Suraci says. “He’s been building them for 30 years lawn chairs and blankets and settle in for a program of music, and has made over 230 of them across the U.S. and the world. with food, beer and wine available for purchase. Other events

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June 2015

Whimsical touches, including Gulliver's Spectacles, make the Children's Garden at CFBG a unique place to explore. include participation in the Dogwood Festival and hosting the Heritage Festival the first weekend in October. Good things grow in well-tended gardens, and staff and volunteers, many of whom are Master Gardeners, as well as students of Fayetteville Technical Community College Horticulture Education Center, ensure that the Cape Fear Botanical Garden flourishes. The Shade Garden was renovated within the past three years, and plans to enhance and upgrade the Camellia Garden include improved walkways, gathering site and complementary plantings. Plans for the Children’s Garden incorporate a treetop bridge and tree house, splash pad, caterpillar tunnel and a butterfly maze connecting the Children’s Garden with the Butterfly Stroll. The Heritage Garden depicts farmstead life in the area during the 1880s and includes a farmhouse, general store, corncrib, smoke house and tobacco barn. In the fall of 2014, Alumni of the Wounded Warrior Project and members of the Warrior Transition Battalion participated in an Intro to Horticulture series, learning basic gardening skills to help relieve stress. Participants planted a Paw-Paw tree and built raised garden beds, providing vegetables for Second Harvest Food Bank. “We really try to create valuable partnerships and give back to the community,” Suraci says. A particularly exciting development at CFBG is the planned Reflection Garden, a series of linked gardens and water features forming a very tranquil space. “Each individual garden can be named by a donor,” says Suraci. “The areas will be very calming, with curving paths connecting rooms together, water, a fountain, meditation space and built-in seating around a wall. A special garden with specific plant choices will create a “compass” of year-round blooming. Ceremonies can be held there, such as quiet weddings or memorials.” Suraci notes the significant role volunteers play in maintaining the garden. “We depend so much on volunteer hours in all capacities, from helping with grounds and as docents for the farmhouse, to directing traffic and helping with big events.” The garden is funded by donations from members, grants from foundations and sponsorships for special public events. CFBG receives some money from the county and tourism development, featuring the garden as a gateway attraction to bring people into downtown Fayetteville. “We try to have visitor services staff aware of other cultural organizations and what they are offering,” Suraci says. “We want them to visit the garden and then go downtown to visit other attractions. “We’re not just about flowers. We’re here to be a hub of cultural activities, be it music or art or the garden or those things happening in the garden, so it actually blends some of those experiences. People might come to a concert because

June 2015

they like jazz, but then they’ll say, ‘I’ve never been to the garden before, and it’s really beautiful, and I want to come back.’ We try to, with these partnerships or by having other types of programs, really engage everybody in the community, all interests, all age levels.” The Cape Fear Botanical Garden is open every day from 10 a.m.-5 p.m. (10 a.m.-4 p.m. during winter hours) except Thanksgiving, Dec. 24-26, New Year’s Eve and New Year’s Day. General admission is $10, $9 for military (with ID) and adults 65 and older, $5 for children 5-12 and free for children 5 and under. Additionally, various levels of membership are available. For more information and a schedule of events, call 910.486.0221, email info@capefearbg.org or visit www. capefearbg.org. Karen Gilchrist (karen@sandhillsnaturally.com) is a writer, yoga instructor and longtime resident of Southern Pines. EXPLORE: Cape Fear Botanical Garden 536 N. Eastern Blvd., Fayetteville NC 28301 910.486.0221 www.capefearbg.org www.facebook.com/pages/Cape-Fear-BotanicalGarden/48538473836?fref=ts WANT TO HELP? For Patrick Dougherty to install a larger than life sculpture, the assistance of many volunteers is needed. Those volunteers come in all ages and sizes and will be taking part in the construction process, moving scaffolding, sorting materials, assisting in the weaving process, and cleaning up the outdoor site. If you are interested in lending a hand, please download paperwork from the Volunteer Information page of the Garden’s website or call the Volunteer office at 910.486.0221 x 40. You can also follow the Cape Fear Botanical Garden on Facebook and watch for volunteer opportunities.

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outcome-based massage practice finds its niche SANDHILLS THERAPEUTIC EFFECTS CELEBRATES ONE YEAR by Karen Gilchrist Just one year after completing her two-year associate’s

my massage was as close to hers as she’s ever felt before. She

degree in outcome-based massage therapy at Sandhills

invited me here, and I trained under her and met her clients,

Community College, Amie O’Connor, licensed massage and

and she showed me some of her techniques.” After Brown

bodywork therapist (LMBT), is celebrating the first anniversary

moved to Arizona, O’Connor took over her clients and gained

of her business, Sandhills Therapeutic Effects. And while

her own as well. She was also working at the Pinehurst Resort,

it is certainly one thing to get a foot in the door to join an

where she started with her internship during her senior year.

established business or start a new venture, O’Connor has

She notes that she just stopped working there in January of this

watched those first steps carry her to a

Amie O'Connor, owner of Sandhills

year because “I really got busy here!” O’Connor focuses on outcome-based massage. “Having

point where, in just

a background in anatomy and kinesiology, I am able to tend

one short year, her

to the needs of sports enthusiasts and active members of the

clients are now booked

community. So if someone has an injury or wishes to prevent

out two weeks ahead.

injury – athletes, equine enthusiasts, golfers, people who have

Interestingly enough,

been in car accidents, etc. – we focus on a goal within that

O’Connor credits

assessment. I really, truly enjoy the outcome-based therapy

feet – specifically her

work. It might be a little more strenuous on me as a therapist,

grandmother’s – with

but I really enjoy the results that someone immediately gets.

her original interest in

And sometimes it takes a few sessions, but most often people

massage therapy.

leave feeling relief after the first one.”

“I was turned

In addition to myofascial release, trigger point work and

Therapeutic Effects, specializes

on to massage

deep tissue massage, O’Connor practices Swedish massage,

in outcome-based massage to

therapy because of

which she explains is a more relaxing and overall healing

help treat and prevent injuries

my grandma,” says

massage.

for athletes, golfers and equine

O’Connor. “I was

enthusiasts.

the first one to ever

pressure, increased blood flow, increased sleep. There are so

massage her feet, and

many fantastic things that a nice relaxing Swedish massage can

“You get so many more benefits – decreased blood

she just loved it, and I realized what an important thing touch is. I wanted to be a massage therapist, just for the healing and

Born out of a love for deep transformation and service, Southern Pines Yoga Co. is committed to meeting you where you are and taking you forward to where and who you want to be. We value all schools of yoga and aim to offer classes and workshops accessible for people in all stages in life. Classes offered seven days a week.

for helping people. I just love it when someone comes in, and they’re feeling tension or they have an ache or a pain, and they leave feeling wonderful. That makes my day. It’s the most rewarding thing possible for me.” Originally from Wisconsin, O’Connor has lived in the Sandhills area for 11 years and moved to Southern Pines in June 2014. Prior to opening her own business, she worked with Melissa Brown, who previously owned Therapeutic Effects. “She really believed in me as a therapist,” O’Connor says. “I massaged her my senior year for an exam, and she felt that 18

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

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June 2015

do for a person,” says O’Connor.

Sandhills.’ My goal as owner is to serve each guest by focusing

O’Connor also offers a 30-minute all-over stretch

on their greatest need and desired outcome,” O’Connor says.

session and a 30-minute sinus relief massage incorporating

“I am committed to exceeding the expectations of clients with

aromatherapy and reflexology, which she notes, is great in

customer service and healing touch. I truly care about the client,

this area. Currently she sees anywhere from four to six clients

in that wholeness and the whole wellbeing. And focusing

a day – and she has a waitlist. “Some come in every week for

on the whole body is part of the therapeutic approach to

chronic issues and some for overall wellness, every two to three

massage.”

weeks, just to tend to their muscles and overall wellbeing.” She

For more information or to schedule an appointment,

is pleased to admit that her business is going better than she

call 919.478.5647 or visit www.facebook.com/

expected. “I never imagined I’d be here a year from graduation.

sandhillstherapeuticeffects.

It’s pretty impressive.”

Karen Gilchrist is a writer, yoga instructor and longtime

O’Connor views Sandhills Therapeutic Effects as providing

resident of Southern Pines.

a safe, comforting environment, welcoming guests of all ages to relax and set aside the stresses of everyday living. She believes that excellent treatment and down-to-Earth relationships will enhance and promote long-lasting clientele and customer loyalty. Additionally, she shares her space with Crystal Hetrick, LMBT, who offers Thai massage/Thai yoga bodywork as well as other massage therapy modalities. “The mission statement of Sandhills Therapeutic Effects is

EXPLORE: Sandhills Therapeutic Effects 237 W. Pennsylvania Ave., Southern Pines 919.478.5647 Call for an appointment. www.facebook.com/sandhillstherapeuticeffects

‘Helping clients achieve vibrant health and wellness goals in the

Birth to 24 Months: By 6 months or recommended by their doctor Toddlers: At 3 years old is generally good time to come back in

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6 and Older: Before first grade and annually thereafter

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June 2015

910.684.8016 222 W. Pennsylvania Ave. Southern Pines, NC 28387 www.facebook.com/sugarplumsmom Offering Childbirth Education classes and events for expectant families with Ashley Keith, CD(DONA), LCCE

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resource guide ANIMAL HEALTH & WELLNESS Spay Neuter Veterinary Clinic Offering affordable spay and neuter for the Sandhills area. Call for an appointment, 910.692.3499 (FIXX), 5071 US Hwy 31, Vass. Donate at www.companionanimalclinic.org Woof Gang Bakery & Grooming. Your neighborhood pet store with full-service grooming, self-wash room, grain-free foods, treats, toys and more. 1216 Ft. Bragg Rd., Fayetteville. 910.860.1200, www.WGBFay.com. CHILDREN & EDUCATION The Griffin Academy: A Montessori Learning Experience. The only nonparochial, non-profit Montessori school serving students in Harnett and Lee County. Now enrolling for Fall 2015. Moving to the Spout Springs area of Western Harnett County! 919.499.1032, www.thegriffinacademy.org CHIROPRACTIC CARE Southern Pines Chiropractic, Dr. Joseph Wahl. Offering full-service chiropractic care, licensed massage therapists and nutritional counseling. 361 N. Bennett St., Southern Pines. 910.692.5207, www. ncchiro.com, drwahl@embarqmail.com COLON HYDROTHERAPY Pure Phoenix Cleanse & Wellness Center, offering Colon Hydrotherapy and Ionic Foot Detox. 305 Owen Dr., Fayetteville. 910.849.8891, purephoenixcleanse@ gmail.com ESSENTIAL OILS Joy Crowe, Wellness Advocate for dōTERRA Essential Oils. IPC# 1318413. 910.551.2883, www.mydoterra.com/sandhillsnc Kelli Edwards, Wellness Advocate for dōTERRA Essential Oils. IPC#446470.

910.644.2307, www.mydoterra.com/ detoxdiva EVENT PLANNING Indigo Earth Events, LLC - Party Sustainably! Offering "green" event styling, custom decor, rentals for weddings/social/corporate events. By appointment, 910.638-8322, indigoearthevents@icloud.com. www. facebook.com/indigoearthevents EYE HEALTH Cape Fear Eye Associates offers complete eye and vision care — from children’s eye exams and pediatric eye muscle surgery to cataract surgery, glaucoma treatment and LASIK. 1726 Metro Medical Dr., Fayetteville. 910.484.2284 or 800.829.2284, www.capefeareye.com HEALTH & FITNESS First Health Fitness, 170 Memorial Dr., Pinehurst. 910.715.1800, www.firsthealth.org/fitness Corinne Henderson, Independent Representative for Advocare, offering energy, weight-loss, nutrition and sports performance products. 508.954.6415, www.advocare.com/140154604 Living Balance Studios, Offering Yoga, Pilates, PiYo, Yoga Therapy and Thai Yoga Massage. 201 S. McPherson Church Rd., Ste. 225, Fayetteville. 434.409.6415, www.livingbalancestudiosnc.com, yogangie@hotmail.com, www.facebook.com/livingbalancestudiosnc HEALTH & WELLNESS Guiding Wellness, Inc., Wellness Consulting~Holistic Life Coaching and Therapy. "A holistic-centered therapeutic environment committed to the discovery, recovery and maintenance of living in balance." 3710 Morganton Rd., Ste. 110, Fayetteville. 910.864.6257,

www.SandhillsNaturally.com

guidingwellness@yahoo.com MASSAGE THERAPISTS Michael Edwards, Intuitive Energetic Healer at Deeproots Bodywork, 5004 Spruce Dr., Fayetteville. 910.644.5181 ReNewU Wellness Spa, Gina Allen, L.M.T. # 6737, Specializing in Russian Medical & Deep Tissue Massage. Check our facebook page for menu of services and specials. 100B Wicker St., Sanford. 910.964.3194, www.facebook.com/ ReNewYouWellnessSpaSalon Sandhills Therapeutic Effects, Amie O'Connor, LMBT. 237 W. Pennsylvania Ave., Southern Pines. 919.478.5647, www.facebook. com/sandhillstherapeuticeffects, sandhillstherapeuticeffects@gmail.com NATURAL FOODS Nature's Own Natural Foods Market offers a wide selection of natural, organic and herbal food products, teas and remedies, hard-to-find herbs, roots and spices, supplements & more. The Kitchen lunch counter and Juice Bar. 195 Bell Ave., Southern Pines. 910.692.3811, www.naturesowninc.com NATURAL PARENTING Natasha Doula Birth Marks. Trained, licensed and certified Birth and Postpartum Doula. Also offering Prenantal and Postnatal Yoga Summer 2015. 214.206.6046, NatashaDoulaServices@ yahoo.com, www.NatashaDoulaBirthMarks.com Prana Doula, Ashley Keith, RPYT, CD, LCCE, Lamaze-certified birth doula, childbirth education & pregnancy yoga. 222 W. Pennsylvania Ave., Southern Pines. 910.585.4084, www.pranayogadoula.com

June 2015

resource guide

continued

Sugar Plums Mom, Cloth diapers, nursing supplies, slings and wraps, toys & more. 910.684.8016, 222 W. Pennsylvania Ave., Southern Pines. www.facebook.com/sugarplumsmom

concentrates from 25 different fruits, vegetables and grains. And grow your own good health with the Tower Garden! www.jcrowe.juiceplus.com and jcrowe.towergarden.com

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

WOMEN'S HEALTH & WELLNESS Baby+Company Cary Birth Center Personalized out-of-hospital birth and maternity care. Preconception & Well Woman Care. Educational and wellness opportunities from Breastfeeding Basics to Prenatal Yoga. Call to schedule a free tour and consultation. 226 Asheville Ave., Cary. 919-852-1053, info@babyandcompany. com, www.babyandcompany.com

RESTAURANTS Call Sandhills Naturally to list your business here. 910.551.2883 www.sandhillsnaturally.com SUSTAINABLE LIVING Sustainable Sandhills is a nonprofit on a mission to preserve the environment of the Sandhills through education, demonstration and collaboration through four core program areas: Clean Air, Clean Water, Green Schools, Green Business. 351 Wagoner Dr., 2nd Floor, Suite 332334, Fayetteville. 910.484.9098, info@sustainablesandhills.org, www.sustainablesandhills.org

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

YOGA STUDIOS Bikram Yoga. 190 Bell Ave., Southern Pines. 910.246.2007, www.bikramyogasouthernpines.com Southern Pines Yoga Company, 169 Beverly Lane, Southern Pines. 910.246-0054, 910.639.1089,

Indigo Earth Events REloved REpuposed REcycled REstyled REcrafted RENTALS

VITAMINS & SUPPLEMENTS Whole-food based nutrition, through Juice Plus+, including juice powder

Offering Massage Therapy, Body Treatments, Esthetic Services and Hair Care

For Weddings, Social & Corporate Celebrations, on display at Gracefully Rustic Photo Shoots & Retail Displays

Now on223 display NE Broadat St. Gracefully Southern Pines Rustic 223 NE Broad St., Southern Pines

Join us for doTerra essential oil classes, offered every 2nd Thursday at 6:30 p.m. RSVP to 910.964.3194 NOW HIRING! Licensed Massage Therapist needed. Email renewyouwellnessspa@yahoo.com

100-B Wicker Street Sanford NC 27330

910.964.3194 www.ReNewUWellnessSpa.com

indigoearthevents@icloud.com 910-638-8322 indigoearthevents@icloud.com 910-638-8322

Party Sustainably!

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CALENDAR

calendar of events • june

THURSDAY Function at the Junction, 7–9 p.m. featuring HellHound Trail (Blues, Classic Rock and Folk Rock). Bring your lawn chairs, blankets and a picnic supper to Depot Park for another summer of free outdoor concerts provided by Downtown Sanford Inc. Depot Park, 106 Charlotte Ave, Sanford. 919.777.1400 or contact downtown@sanfordnc.net.

FRIDAY First Friday in Southern Pines, 5-8:30 p.m. A family-friendly event. Live music, food & beverages, entertainment. The June event features Sister Sparrow and The Dirty Birds. Free admission. Sunrise Green Space (the grassy knoll adjacent to the Sunrise Theater). Inside Sunrise Theater if rain. 250 NW Broad St., Southern Pines.

SATURDAY Angier’s Bike Fest, 9:45 a.m. - 4 p.m. Depot Square and Broad Street, Downtown, Angier.

of this old growth stand. Meet at the Weymouth Woods Visitor Center and carpool (4 miles) to the Boyd Tract. Hike is approximately 1 mile. Bring bottled water, bug spray and wear comfortable shoes. Weymouth Woods-Sandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines. 910.692.2167.

THURSDAY Function at the Junction, 7–9 p.m. featuring Heart of Carolina Jazz Orchestra. Bring your lawn chairs, blankets and a picnic supper to Depot Park for another summer of free outdoor concerts provided by Downtown Sanford Inc. Depot Park, 106 Charlotte Ave, Sanford. 919.777.1400 or contact downtown@ sanfordnc.net.

SATURDAY Father's Day Weekend Bird Walk, 8 a.m. Join Ornithologist Susan Campbell to look for breeding birds/new families in Weymouth Woods. Weymouth Woods-Sandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines. 910.692.2167

SATURDAY Father's Day Enjoy the day celebrating the special fathers in your life!

FRIDAY Movie In The Pines: Big Hero 6 Downtown Park, 8:30 p.m. All movies will be shown at the Downtown Park. Bring a blanket or a chair. Concessions will be available on site. Please come early for good seating and games before the movie. Downtown Park, Southern Pines.

Tree and Plant ID Hike, 9:30 a.m. National Trails Day is a celebration that will be taking place in parks across the country. Come and celebrate National Trails Day by taking a ¾-mile hike on the American Beech Loop Trail and find out about many of the plant species that call Raven Rock State Park home. Interesting facts about plant uses and their names will be introduced along with common identification tips and tricks for plants and trees. Meet at the Picnic Shelter at 9:30 am for this ¾-mile hike. Raven Rock State Park, 3009 Raven Rock Rd., Lillington. 910.893.4888.

SATURDAY Legends of Raven Rock, 7:30 p.m. Close your eyes and step back in time where legend and myth were truth and fact. Come and take a short hike and listen to the tales of old. Learn of the lore that is woven throughout the dense woods of this ageless state park. Meet at the Visitor Center. Be sure to bring a flashlight. Raven Rock State Park, 3009 Raven Rock Rd., Lillington. 910.893.4888.

SUNDAY Discovery Hike to the Oldest Tree (Boyd Tract Walk), 3 p.m. Visit the oldest known living longleaf pine in the US, and one of the largest longleaf in NC. We will discuss the ecology and history 22

music, vendors and fun! Browse along the streets of downtown Sanford where you will find some of our local businesses open and some of your favorite vendors present. While shopping, listen to some great music. For more info, check out www.sanford2ndsundaync.weebly.com or www.facebook.com/pages/Sanford2nd-Sunday.

SUNDAY Flag Day!

Second Sunday in Downtown Sanford, 12-4 p.m. Join us for an afternoon of

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THURSDAY Function at the Junction, 7–9 p.m. featuring Shakespeare in the Park, a live performance by the Temple Theatre. Bring your lawn chairs, blankets and a picnic supper to Depot Park for another summer of free outdoor concerts provided by Downtown Sanford Inc. Depot Park, 106 Charlotte Ave, Sanford. 919.777.1400 or contact downtown@ sanfordnc.net.

FRIDAY 4th Friday, 6-10 p.m., Downtown Fayetteville. 4th Friday is a true celebration of the arts and downtown Fayetteville. This month come by The Market House and explore the exhibit A View from the Square: A History of Downtown Fayetteville as well as our special exhibit Lafayette. www. theartscouncil.com/fourthmain.php 910.323.1776

June 2015

calendar of events • june Fayetteville After 5, 7.p.m. at Festival Park. Kick off those “work shoes” and kick up your heels! Come enjoy the Fayetteville After 5, Now on Fourth Fridays! Entertainment will include the The Stranger, a Billy Joel tribute band, and Dealing Stan, a Steely Dan tribute band. Fayetteville After 5 is a summer concert series presented by the Fayetteville Dogwood Festival and Anheuser Busch. http://www. faydogwoodfestival.com 910.323.1934.

SATURDAY Pollinator Party, 10 a.m. - 2 p.m. Celebrate Pollinators at Raven Rock State Park. There will be fun educational activities to learn about pollinators. Susan Campbell, naturalist and hummingbird expert will be here talking about hummingbirds and she will be available for hummingbird questions and answers. A local beekeeper will have live bees. Fun for all ages. Learn why pollinators are so vital to our well-being. Come dressed in a bee, butterfly or hummingbird costume — even dress up your pet. Visitors Center, Raven Rock State Park, 3009 Raven Rock Rd., Lillington. 910.893.4888.

TUESDAY Sunset Hike to the Overlook, 7:45 p.m. Join a park ranger for a twomile hike to view the sunset over the Cape Fear River and discover some of Raven Rock’s crepuscular life along the way. Bring a flashlight for this two-hour program. Meet at the picnic shelter. Raven Rock State Park, 3009 Raven Rock Rd., Lillington. 910.893.4888. • 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

June 2015

able to grasp and hold safety handles. Reservations are required. For more information, call 910.433.1547. Clark Park & Nature Center, 631 Sherman Dr., Fayetteville. Rockefeller House Tours: Call for dates and times of Tours of the Rockefeller House. Staff will be leading a free historical tour through Mr. Rockefeller’s winter get-away. The park staff will be leading 10 people through at a time. You must sign up in advance for the tours. If you need a ride to the Rockefeller House, you must attend the Tuesday tour. Carvers Creek State Park, 2505 Long Valley Rd., Spring Lake. 910.436.4681 Every Wednesday night, Kirtan Night at Breathing Space, 1404 Raeford Rd., Fayetteville. 910.977.4476, 7:30-9 p.m. It's free, and it's fun. Every Wednesday night, Wisdom Wednesday Services, 6:30-8 p.m., Center for Spiritual Living, Cliffdale Library, Fayetteville. 910.644.6608. Every Thursday, 9 a.m. Hike for Your Health at Raven Rock State Park. Must be able to hike 2 to 5 miles on trails that can be flat, hilly and include steps. Ages 12 and up. Please call 910.893.4888 to register. 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; 3:304:30 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

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Fayetteville. www.theartscouncil.com/ fourthmain.php 910.323.1776 Every Saturday, Noon-4 p.m. Free Wine Tasting, Elliotts Provision Company, 905 Linden Rd., Pinehurst. 910.255.0665. Every Sunday at 1 p.m., Free Piedmont Biofuels Tours, Lorax Lane, Pittsboro. Tours are of the biodiesel plant and begin promptly. Rain or shine. • FARMERS MARKETS • 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 Murchison Road Community Farmers Market, Wednesdays, 10 a.m.-2 p.m., parking lot at Bronco Square (across from Fayetteville State University), Fayetteville. Sanford Farmer's Market, Every Saturday, 9 a.m.-Noon, Depot Park, Sanford. Tuesdays, 10 a.m.-Noon at the Enrichment Center on 3rd St. All products locally grown or hand crafted! 919.343.8440 Moore County Farmers Market, Thursdays, 9 a.m.-1 p.m., year round at The Armory Sports Complex, 604 W. Morganton Rd., Southern Pines; Mondays, 2-5 p.m. at First Health in Pinehurst; Saturdays, 8 a.m.-Noon, Downtown Park in Southern Pines. Sandhills Farmers Market, Saturdays 10 a.m.-1 p..m., Wednesdays, 3-6 p.m., at the Village of Pinehurst parking lot. Items are accepted for the calendar on a space-available basis. Please send the information on your free event to joy@ sandhillsnaturally.com for consideration. 23

FRESH

ORGANIC

S E AS O N A L

It takes 10 calories of fossil-fuel1 energy to produce a single calorie of modern supermarket food! Switch to fresh snacks and ingredients for a lighter “foodprint”—your tastebuds and your planet will thank you.

Foods grown organically skip the pesticides, synthetic fertilizers, growth hormones and are not genetically modified!2 Organic not only reduces greenhouse gas but it also builds carbon-storing soils.3

Fruits and veggies that are ripe & in-season have the most flavor and nutrients.4 By choosing these you are supporting a system that works with our Earth, not against it.

LO C A L

COOL FOODS: COOL FACTS

U N P R O C E SS E D

The average conventional food product travels 1,500 miles.5 Support your local food system with a CSA, trip to the farmer’s market, or look for signs at your local grocer. Coolest of all? Try growing your own.

MINIMIZE PAC KAG I N G Packaged foods may seem cheap, but in fact processing and packaging account for 26 cents of every food dollar.6 Opt out of oil-based plastics with fresh snacks.

www.coolfoodscampaign.org

Shorten the journey from farm to you! Eating whole, real foods provides your body with energy while reducing energy-intensive production methods.

LOW WAST E

PASTURED ANIMALS

Feed people not landfills by cooking what you need, loving your leftovers, and composting what’s left. Food makes up 21% of waste going into municipal landfills creating planetwarming Methane gas (CH4).7

Animal confinement operations (beef, poultry, pork & dairy) contribute to air and water contamination8 as well as to CH4, N2O, and CO2 emissions.9 Reduce your intake, and select organic, grass-fed products.

1. http://michaelpollan.com/articles-archive/farmer-in-chief/; 2. http://www.ams.usda.gov/AMSv1.0/nop; 3. http://www.fao.org/docrep/016/ap563e/ap563e.pdf; 4. http://www.naturalnews.com/035575_seasonal_food_diet_health.html; 5. http://www.worldwatch.org/node/6064; 6. http://www.ers.usda.gov/data-products/food-dollar-series/food-dollar-application.aspx#.UVtCTqLqmQ0; 7. http://www.epa.gov/foodrecovery/; 8. http://www.ncifap.org/issues/environment/; 9. http://papers.ssrn.com/sol3/papers.cfm?abstract_id=1646484

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June 2015