Sandhills Naturally - August 2014

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 • AU G U S T 2 0 1 4

FREE

ARE YOU WHAT

YOU EAT?

Exploring Raven Rock • The Force Behind Nature's Own

2 www.SandhillsNaturally.com August 2014

august 2014

nutrition Cover Story: Are You What You Eat? ........4

Kids Eat Right Month ................................7

5 Supplements to Put on Your List ............8

Feed Your Wild Side ................................10

living Gadgets & the Great Outdoors ...............11

The Grass Is Greener ...............................12

d.i.y Make Your Own After-Sun Cream...........13

wellness Natural Tips to Keep Gardners Healthy....14

What Is an Essential Oil? .........................15

Can Chiropractic Help You? ....................16

A Teen's Perspective on Air Quality .........16

explore Exploring Raven Rock State Park .............17

Spotlight on Nature's Own .....................18

Resource Guide ......................................20

Calendar of Events..................................22

Brain Games ...........................................23

Cover Story:Are You What You Eat? Diets Explained, page 4

“They are the future... Teaching them how cool and special these places are is important.” Park Ranger Michael Walker, on introducing kids to state parks, page 17

“My attitude about this store is that it’s always been my passion... It's just my life.”

Karen Pilson, on Nature's Own, pg. 18

TABLE OF CONTENTS

photo here

Watch our Facebook posts for a chance to win a bundle of

classes at Tree of Life

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Inside Nature's Own, page 18

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August 2014 www.SandhillsNaturally.com 3

Your Guide to Healthy Living in the Sandhills

Editor & PublisherJoy Godwin Crowe

Associate EditorKaren Gilchrist

[email protected]

Contributing WritersCrystal Cox

Dr. David Fonke

Marketing & AdvertisingJoy G. Crowe

[email protected]

F. Michael [email protected]

Logo DesignPetra Bobbitt, Wild Hair Graphic Design

[email protected]

Published by Main Street Media213 Skyland Plaza, Ste 1370-163

Spring Lake, NC 28390

For more information or to become an advertiser, please call

(910) 551-2883www.SandhillsNaturally.com

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Copyright ©2014 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.

FROM THE PUBLISHER

a letter of introductionWelcome to the fi rst issue of Sandhills Naturally, your

guide to healthy living in the Sandhills! I am so excited to

fi nally bring this publication to my home town and the

Sandhills area of North Carolina.

Over the years, as I have delved deeper into the

exploration of natural health and wellness, I often

wished for a local resource to point my family in the right

direction. With technology at our fi ngertips, information

is everywhere, but can also be overwhelming. As a

mother of a toddler and a teenager, I want to make the

best decisions for my family when it comes to nutrition

and health, and it's certainly not always (ever?) easy.

Is the source credible? Is it the right information? Is

it local to you? Does it point you in the direction of a

respected practitioner? With almost 20 years in the

publishing industry, I decided it was time to provide that

local resource to Cumberland, Harnett, Lee and Moore

counties, and Sandhills Naturally was born.

Our mission is to be a resource for healthy living — to help educate on matters

of health, fi tness, wellness and living from a more natural and sustainable perspective.

We want to help you explore your options — from eating local, organic produce to

fi nding a great new place to hike and enjoy nature with your family. We want to help

make your life better, naturally. Along the way, we'll introduce you to businesses in

our area, places to explore, things to do and people to meet. This is a collaborative

effort, and we invite you to send us your ideas on what you would like to read about

in Sandhills Naturally.

The cover story this month is about something with which many of us have a love/

hate relationship — food and diets. From paleo to processed, vegetarian to omnivore,

and everything in between, we sometimes let our diets defi ne us. But should they?

Are we truly what we eat? With this feature, we are presenting information for you

to digest. We are each at a different and unique place on our journey to wellness, so

what may be right for one may not be right for you. After all, one size does not fi t all!

I hope you enjoy this fi rst issue. Please let me know what you think and send me

your ideas for future stories. Sandhills Naturally is here for the purpose of helping you

on your path to healthy living. Be sure to like us on Facebook (sandhillsnaturallync)

and check out our digital edition online. Please thank our advertisers for making this

publication possible. 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

[email protected]

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azine. Share it with a fr

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NUTRITION

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

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

But which to choose? Vegetarian or vegan? Primal or paleo? Blood type or low-carb? Gluten-free or raw? Is there a one-size-fi ts-all diet? Of course not, based on a number of factors, including an individual’s personal health and preferences and cultural infl uences. But while hundreds or even thousands of diets exist, most fall within a few main categories. Following is a by-no-means-complete list of some of the more popular diets people follow today, for weight loss and/or lifestyle.

PLANT-BASED DIETS

In their article “Nutritional Update for Physicians: Plant-Based Diets,” authors Phillip J. Tuso, MD; Mohamed H. Ismail, MD; Benjamin P. Ha, MD and Carole Bartolotto, MA, RD, provide a comprehensive defi nition of a plant-based diet, which seeks “to maximize consumption of nutrient-dense plant foods

while minimizing processed foods, oils and animal foods (including dairy products and eggs).” Such a diet is generally low in fat and encourages eating plenty of cooked or raw

vegetables, as well as beans, fruits, lentils, peas, seeds, soybeans and smaller mounts of nuts. Included in this defi nition are the following diets:

• Vegan or total vegetarian, which excludes all meat (beef, pork, lamb, poultry and seafood), eggs and

dairy products

• Raw food vegan, which excludes all meat, eggs and dairy products as well as all foods cooked at temperatures over 118°F

• Lacto-vegetarian, which excludes all meat and eggs but allows dairy products

• Ovo-vegetarian, which excludes all meat and dairy products but includes eggs

• Lacto-ovo vegetarian, which excludes all meat but includes eggs and dairy products

• Whole-foods, plant-based, low-fat, which encourages plant foods in their whole form, especially fruits, legumes, nuts (in smaller amounts), seeds and vegetables, but limits animal products and total fat

• Mediterranean, which is similar to a whole-foods, plant-based diet but allows

consumption of small amounts of chicken, dairy, eggs and red meat once or twice monthly. Fat is not restricted, and fi sh and olive oil use are encouraged.

Other popular plant-based diets, which are variations of vegan and vegetarian approaches, include

• Pesco-tarian – excludes all meat but seafood

• Flexitarian – follows a vegetarian diet most of the time but allows meat on occasion

• Ornish – categorizes fi ve food groups from most to least healthful and includes exercise, stress management and emotional support options as part of the lifestyle

• Traditional Asian – emphasizes rice, vegetables, fresh fruit and fi sh and very little red meat

• Anti-infl ammatory – based on the Mediterranean diet and on a daily intake of 2,000 to 3,000 calories, with 40 to 50 percent of calories from carbs, 30 percent from fat and 20 to 30 percent from protein

are you what you eat?DIETS EXPLAINED By Karen Gilchrist



• Engine2 – eliminates all vegetable oils from a vegan diet

• Eco-Atkins – recommends 31 percent of daily calories from plant proteins, 43 percent from plant fats and 26 percent from carbs, incorporating fi sh, lean white meat and occasional dairy products if desired

• Macrobiotic – emphasizes natural, organically and locally grown, whole foods and eschews anything artifi cial, processed or with chemical additives

LOW-CARBOHYDRATE DIETS

Growing in popularity in recent years, low-carbohydrate (or reduced-carbohydrate or low-glycemic) diets restrict consumption of foods high in carbohydrates. Laura Dolson, a health and food writer who has been investigating the emerging science related to low- carb eating for 10 years, notes that such diets can be defi ned by how much carbohydrate is in a diet, what percentage of calories derive from carbohydrate or how low “low” is. Since the U.S. Dietary Guidelines and similar sources for the general public recommend that carbohydrates make up 50-65% of the calories in a diet, anything less can be considered “low-carb,” and studies of low-carb diets show ranges from 45% to 5%. As with many plant-based diets, some low-carb plans, which reduce or eliminate sugars and refi ned grains, follow strict regimens while others allow fl exibility, from simply reducing carbohydrate intake to fi nding an individual’s tolerance level for carbohydrates.

• Atkins Diet, a four-phase approach that counts carbohydrate intake regardless of source, greatly restricting consumption in the fi rst phase and seeking the optimal tolerance by gradually adding nutrient-dense carbs and avoiding refi ned grains and sugars

• South Beach Diet, a fl exible three-phase plan based on principles of the Mediterranean diet that restricts saturated fats and most types of carbohydrates at fi rst, progressively adding carbohydrates and a little more saturated fat in the third phase

• Zone Diet, an approach based on three meals and two snacks per day, with every meal composed of 30% protein, 30% fat and 40% carbs, which are mostly fruits and veggies, avoiding those high in sugar

• Sugar Busters, a non-restrictive lifestyle diet that avoids refi ned sugars and processed grain products and promotes consumption of high-fi ber vegetables, whole grains, fruits and lean and trimmed meats

SPECIALIZED DIETS

For some people, such as those who suffer from severe allergies or sensitivities to or diseases exacerbated by particular foods or components of food, like gluten, diets specifi c to health conditions or body types become necessary lifestyles, yet others may reap benefi ts from following them as well.

• Gluten-free Diet – Gluten is a common name for proteins in specifi c grains. The two main protein groups in gluten, gliadins and glutenins, break down during digestion. But when people with celiac disease or gluten sensitivity eat gluten, their

body’s immune response attacks the small intestine, leading to damage on the villi, small fi ngerlike

projections lining the small intestine. Damaged villi prevent proper absorption of nutrients, potentially leading to delayed growth, nutrient defi ciencies, anemia or osteoporosis or even resulting in diabetes, other autoimmune diseases

and intestinal cancers (celiac.org, glutenfree.com). Those who cannot tolerate gluten must avoid wheat, rye, barley, triticale, durum, einkorn,

Kamut® khorasan wheat, semolina, spelt/spelta, faro and emmer, as well as other common products likely

to contain them, such as beer, bread, cakes and pies, candies, cereals, cookies and crackers,

croutons, French fries, gravies, imitation meat or seafood, matzo, pastas, processed luncheon meats, salad dressings, sauces (including soy sauce), seasoned rice mixes, seasoned snack foods (potato and tortilla chips), self-basting poultry, soups and soup bases, vegetables in sauce, cosmetics, vitamins and some pharmaceutical medications (glutenfree.com).

• Blood Type Diet – Based on the premise that the foods an individual eats react chemically with one’s blood type, and that certain blood types are more susceptible to specifi c kinds of health issues, a diet and exercise plan based on that blood type will facilitate more effi cient digestion for greater weight loss, higher energy levels and better disease prevention. This fairly restrictive diet suggests a high-protein diet heavy on lean meat, poultry, fi sh and vegetables and light on grains, beans and dairy for Type O blood; a meat-free diet based on fruits, vegetables, beans and legumes, and whole grains for Type A blood; a diet avoiding chicken, corn, wheat, buckwheat, lentils, tomatoes, peanuts and sesame seeds and focused on green vegetables, eggs, certain meats and low-fat dairy for Type B blood and a diet including tofu, seafood, dairy and green vegetables and excluding caffeine, alcohol and smoked or cured meats for Type AB blood.

• Ketogenic Diet – A ketogenic diet is a very low-carbohydrate diet that sends the body into ketosis so it burns



fats, broken down in the liver into fatty acids and ketones, rather than carbohydrates

for use as energy. The general

recommended diet makeup is 60% fat (monounsaturated

and saturated fats like coconut oil, butter, olive oil, avocados, cheese), 35% protein and 5% carbohydrates. Already well-established as a treatment for epilepsy, the ketogenic diet may help other conditions as listed in a June 2013 paper by A. Paoli et al in the European Journal of Clinical Nutrition, including weight reduction; type 2 diabetes; cardiovascular risk factors; neurological diseases other than epilepsy such as Parkinson's disease, Alzheimer's disease, narcolepsy, brain trauma and amyotrophic lateral sclerosis; polycystic ovarian syndrome; acne and some types of cancer.

PALEOLITHIC OR “CAVEMAN” DIETS

When one thinks of the “caveman” diet, images of loin-cloth-draped carnivorous groups of people hunkering down to consume the meat of a successful hunt may arise. Surely no one eats such a diet in modern times! Yet one can look to the experiences of Dr. Vilhjalmur Stefansson, a Canadian ethnologist who spent more than a decade with the Inuit in the early 1900s and who, for nine years, lived almost exclusively on fi sh and meat with no ill effect on his health, a diet he repeated as part of a study by Walter S. McClellan and Eugene F. Du Bois and detailed in their paper “Clinical Calorimetry: XLV. Prolonged Meat Diets with a Study of Kidney Function and Ketosis,” published in the Journal of Biological Chemistry in 1930.

Paleolithic diets are based on the premise that one eat as man ate prior to the cultivation of crops, a diet which would have included meat, berries, nuts, seeds, any regional

vegetables and leafy greens found while hunting and foraging. Today’s low-carb, grain-free paleo or primal lifestyle diets, ever-growing in popularity, include more than meat alone and incorporate physical exercise as an important component. Robb Wolf, author of The Paleo Solution: The Original Human Diet, lists fruits, vegetables, lean meats (preferably grass-fed or pastured), seafood (wild), nuts and seeds and healthy fats as okay to eat. Foods to avoid are dairy, grains, processed foods and sugars, legumes (beans, peas and peanuts), starches and alcohol. The Primal Blueprint by Mark Sisson follows a similar diet plan, while allowing occasional consumption of dairy, alcohol, dark chocolate, supplements, herbs & spices, beans, legumes, potatoes and rice according to the 80/20 rule: if you stick to the primal diet 80% of the time, it’s okay to eat those occasional foods when “…circumstances don’t allow 100% Primal” (think traveling or a celebration).

So, does an optimal diet exist? Yes, the one that works for each individual within the contexts of health, culture and lifestyle choices. One may choose to become a vegan for personal, ethical or religious reasons, but a vegetarian diet high in refi ned sugar or “bad” oils is not healthy. Someone with multiple job and family responsibilities may not have the time to commit to a diet lifestyle that requires signifi cant preparation or sourcing of specifi c foods.

Notably missing from all of the diets outlined above are refi ned sugars and processed foods, focusing instead, depending upon the plan, on fruits, vegetables, lean meats, whole grains and healthy oils. So, yes, you are what you eat, and choosing a healthy, nutritious approach to eating that works for the individual may aid in achieving optimal health, naturally.

Karen Gilchrist is a writer, yoga instructor and longtime resident of Southern Pines. A complete list of sources used in this article can be found at www.sandhillsnaturally.com.

http://www.sandhillsnaturally.com


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With childhood obesity on the rise, making sure kids eat

right and get plenty of exercise is vital. Parents and caregivers

can play a big role in children’s nutrition and health, teaching

kids about healthy foods, being a good role model and making

sure physical activity is incorporated into each day.

August, which is Kids Eat Right Month, is a great time

for families to focus on the importance of healthful eating

and active lifestyles. The Academy of Nutrition and Dietetics is

encouraging families to take the following steps:

• Shop Smart. To encourage a healthy lifestyle, get your

children involved in selecting the food that will appear at the

breakfast, lunch or dinner table.

• Cook Healthy. Involve your children in the cutting, mixing

and preparation of meals. They will learn about food and may

even be enticed to try new foods they helped prepare.

• Eat Right. Sit down together as a family to enjoy

a wonderful meal and the opportunity to share the day’s

experiences with one another. Research indicates that those

families who eat together have a stronger bond, and children

have higher self-confi dence and perform better in school.

• Healthy Habits. You can help kids form great, healthy

habits by setting a good example. Fill half your plate with fruits

and vegetables, choose lower-sodium options and make at least

half the grains your family eats

whole grains. For beverages,

choose water over sugary drinks,

and opt for fat-free or low-fat

milk.

• Get Moving. Aside from

being a great way to spend time

together, regular physical activity

is vital to strengthen muscle

and bones, promote a healthy

body weight, support learning,

develop social skills and build

self-esteem. Kids are encouraged

to be active for 60 minutes

per day.

Getting kids to eat right

can sometimes be a challenge,

particularly if they are picky

eaters. But experts say that a

conversation can help.

“Talk to your children. Learn

the foods they like. Teach them

about the foods they need for their

growing bodies. Find ways together to make sure they have the

knowledge and ability to eat healthy and tasty foods at every

meal,” says Angela Lemond, registered dietitian nutritionist and

Academy of Nutrition and Dietetics spokesperson.

It may help to consult a registered dietitian nutritionist in

your area to ensure your family is getting the nutrients it needs

with a meal plan tailored to your lifestyle and busy schedule.

For more healthful eating tips, recipes and videos and to

learn more about Kids Eat Right Month, visit www.KidsEatRight.

org. This August, reevaluate your family’s eating and exercise

habits, and take steps to make positive, healthful changes.

Vitamins, nutritional supplements, homeopathic remedies, teas, essential oils, food supplements and

literature to aid in your quest for perfect health.

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august is‘kids eat right’ month!nutrition tips to get your family on track

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Most Americans aren't consuming enough nutrients

from their daily diet. Only 1 percent of the population meets

minimum standards of a balanced diet, according to a paper

published in the American Journal of Clinical Nutrition. A

well-chosen supplement

can benefi t many

people, especially those

who are dieting, older

than age 50, pregnant or

following an exercise

regimen.

"Many Americans

are marginally defi cient

in one or more

vitamins," says Elizabeth

Somer, a registered

dietitian and the author

of Eat Your Way to

Happiness. "That means

they consume enough to

prevent the classic defi ciency, but not enough to be optimally

nourished. Osteoporosis is a good example. Only getting

marginal levels of vitamin D over time can lead to a loss of

calcium in your bones until they no longer can support your

weight. Yet there are no telltale signs of a problem."

According to Somer, the following fi ve supplements should

be on everyone's shopping list.

1. MULTIPLE VITAMIN

Nutrients are supplied as teams in food, so if your diet is low in

one nutrient, it's a sure bet it's low in others, too. A multiple is

a convenient, inexpensive way to supply a balance of nutrients,

while avoiding secondary

defi ciencies that result when

you take too much of one

nutrient and crowd out another.

For quality sake, stick with the

major brands or with a product

with the USP (U.S.

Pharmacopeia) quality seal that

guarantees high standards.

2. CALCIUM AND

MAGNESIUM

You need calcium to keep your

bones, skin, nerves and muscles

in shape, while magnesium is

critical for coping with stress

and maintaining a healthy

heartbeat and blood pressure. Unless you include at least three

servings daily of calcium-rich milk products or fortifi ed soymilk

and lots of magnesium-rich soybeans, nuts and wheat germ in

your diet, you should supplement these two minerals.

Calcium and magnesium are best absorbed and used when

supplied in a 2:1 ratio of calcium to magnesium. You get some

of these minerals in your diet, so you only need to fi ll in the

the 5 nutritional supplements that should be on everyone’s shopping list

NUTRITION

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nature's own

gaps by taking a supplement with 500 milligrams of calcium

and 250 milligrams of magnesium, if your multiple is low in

these minerals.

3. DHA-OMEGA-3

If you don't consume at least two servings a week of fatty fi sh

(think salmon, mackerel or herring), then take an omega-3

supplement. You need at least 220 milligrams of the

omega-3 DHA, and possibly up to 900 milligrams a day to help

support brain health. A recent study from the University of

Oxford found that supplementation of 600 milligrams of

omega-3s, and DHA (docosahexaenoic acid) in particular, was

associated with longer sleep duration — 58 minutes of more

sleep per night — in a subset of children, compared to placebo.

Omega-3s are important for women who are pregnant or

nursing. DHA is a building block of a baby's brain. In fact, 97

percent of the omega-3s found in the brain is DHA. A

vegetarian and sustainable source of DHA from algae can be

found in supplement form. Look for the life's DHA logo on the

packaging to know you're getting a vegetarian source.

4. VITAMIN D

If you are an adult and your multi-vitamin or calcium

supplement does not have at least 1000 IU of vitamin D, then

consider a separate supplement since you can't get enough

from food. Optimal intake is associated with lowered risk for

muscle weakness, gum disease, diabetes, insulin resistance,

arthritis, multiple sclerosis, hypertension and certain cancers,

including colon, breast, pancreas and prostate cancers.

5. VITAMIN E

Vitamin E functions as the main fat-soluble antioxidant,

protecting cells, tissues and organs from damage. It also

contributes to healthy blood fl ow by regulating the opening of

blood vessels and preventing cholesterol from building up on

blood vessel walls. The research continues to show other roles

for this essential nutrient, such as a recent study that showed

vitamin E may positively impact functional performance among

participants with mild to moderate Alzheimer's disease.

Before incorporating any supplement into your diet, check

with your healthcare provider. For more information about

vitamins and nutrients, visit www.vitaminsinmotion.com. (BPT)

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If you love to cook, discover the wild advantage and fi ll your

freezer with wild blueberries. Packed with more intense blue-

berry fl avor and two times the antioxidants of regular blue-

berries, wild blueberries are wildly different from the cultivated

blueberries you fi nd in the fresh produce section. Don’t be

fooled by their small size; these berries pack more fl avor and

antioxidant power into their tiny blue bodies than any other

blueberry on this big blue planet, making them the blueberry

of choice for anyone interested in cooking, baking, making

smoothies and more.

Here are three delicious recipes from three talented food

bloggers with a shared love for tiny, potent wild blueberries

and a passion for developing innovative, healthy and tasty

twists on the classics everyone loves. Our suggestion is to try

them all and feed your wild side.

For more delicious recipes, visit www.wildblueberries.com.

a healthy choice

A growing body of research is establishing wild blueberries

as a potential ally to protect against cancer, heart disease

and Alzheimer’s disease — so it’s no surprise that more

and more people are picking wild blueberries than ever

before.

GLUTEN-FREE ORANGE PANCAKES WITH WILD

BLUEBERRY-ORANGE SAUCERecipe by Katie Heddleston, Healthy Heddleston, katieheddleston.com

WILD BLUEBERRY, COCONUT AND GINGER

SMOOTHIE

Recipe by Rachael Hartley, An Avocado A Day,

anavocadoaday.blogspot.com

Yield: 1 serving

- 1 cup frozen wild wlueberries

- 1 cup 2 percent plain yogurt

- 1/4 cup light coconut milk

- 2 tablespoons unsweetened,

shredded coconut

- 1/2 teaspoon grated fresh ginger

Place all ingredients in blender and blend

until smooth. Serve immediately.

Yield: 12 to 15 thin pancakes, depending on size

Wild Blueberry-orange sauce:- 1/2 cup frozen wild blueberries - 1 tablespoon freshly squeezed orange juice- 1/2 teaspoon orange zest- 1 teaspoon granulated sugar (or honey)

Orange pancakes- 1/2 cup plus 2 tablespoons gluten-free fl our- 1 tablespoon granulated sugar (or honey)- 1/2 teaspoon baking powder- 1/2 teaspoon baking soda- 1/4 teaspoon salt- 1/4 cup freshly squeezed orange juice- 1/4 cup milk - 1 egg- 1/2 teaspoon orange zest- 1 tablespoon melted butter or margarine

First make sauce. In small sauce pan, combine all ingredients

and place on low heat while pre paring pancakes. Stir occasion ally. Smash wild blueberries to desired consistency.

To make pancakes, combine all dry ingredients in a medium mixing bowl. Then add in wet ingredients. Whisk everything together until well combined; batter will be thin. Preheat griddle or electric skillet to medium heat. Make sure pan is hot before scooping batter. Using 1/4-cup scoop, pour batter (but not whole scoopful into pancake shapes on griddle). Batter is thin, so not much is needed for each pancake. Wait until pancake bubbles before fl ipping. Flip and cook other side. Continue process until all batter is used. Pour sauce over pancakes while warm.

Note: Only one orange is needed for fresh juice and zest for both pancakes and sauce.

discover why everyone is going wild for wild blueberries

Source: Family Features

feed your WILD side

http://www.wildblueberries.com



gadgets and the great outdoors can co-exist

Advancements in technology over

the last decade have children spending

more time with gadgets and gizmos, and

less time enjoying the great outdoors. In

fact, kids are now indoors up to 10 hours

a day, according to the Joan Ganz

Cooney Center. But kids’ increasing use

of technology and opportunities to

appreciate Mother Nature do not have to

be mutually exclusive.

THE IMPORTANCE OF

OUTSIDE PLAY

A new National Wildlife Federation

(NWF) report shows that kids’ media

habits can both positively and negatively

impact health and provides real-world

advice to help parents serve as positive

role models and teach children to use

technology in moderation.

“Kids need to be outside all year

long, especially in the winter when days

are short and we’re all a little more

cooped up than usual,” said Maureen

Smith, chief marketing offi cer for

National Wildlife Federation. “In addition

to developing a deeper appreciation for

the outdoors and the wildlife around

them no matter where they live, it helps

them burn off energy, stay fi t and be

mentally focused for school, homework

and all activities in their busy day.”

SCREEN TIME PLUS GREEN

TIME

Technology can be a valuable

tool to help families balance the

lure of screen time with the

importance of green time for kids.

Today’s connected world enables

children to experience nature in

ways never before imagined.

NWF’s report offers families

these ideas for combining

technology with the outdoors:

1. Rely on technology to plan or

inspire outdoor adventures. This

can include anything – from

fi nding great nearby hiking trails

to interactive, outdoor treasure

hunts.

2. Keep a record of outdoor experiences

with the help of electronic photos,

videos or an electronic journal. They’ll

love the ability to share their

experiences with family and friends.

3. When safe and practical, take

hand-held devices outdoors to

combine the best of both worlds (just

remember to

plan for some

fully unplugged

time outside,

too).

4. Use tools such

as Ubooly, an

app-based

learning toy that

can turn a walk

in the park into

an interactive experience with activities

such as scavenger hunts, nature hikes,

mindfulness games and plenty of

exercise.

For other helpful resources and to learn

more about NWF’s goal to get 10 million

more kids spending regular time in the

great outdoors, visit www.BeOutThere.org.

Article courtesy of Family Features, photo courtesy of Getty Images. Pebbles photo: © Johanna Goodyear, Dreamstime Stock Photos.

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What’s not to like about an organic lawn? It’s relatively cheap. It’s better for the environment and it takes less work than your traditional well-manicured turf.

Americans take their lawns seriously. Lawns used to be for the wealthy who hired a staff to maintain the grounds of their estates. Now they are for everyone. The great equalizer was the invention of the push mower in the 1870s by Elwood McGuire of Richmond, Indiana. (Before that, a common and labor-intensive way to trim lawns was to use scythes.) Today, U.S. homeowners spend more than $17 billion on outdoor home improvements, including lawn care.

While many of us spend a lot to get our grass mowed, fertilized and sprayed with chemicals to deter weeds and troublesome insects, it doesn’t have to be so.

The good news is that going organic makes good sense when it comes to lawn care. It takes less effort and makes for a lawn that’s safer for you, your family and your pets.

IT’S THE HEIGHT, NOT THE MOWINGOne of the major principles behind organic lawn care is

the height of your grass. Higher is better. Many home owners mistakenly believe that they must keep their lawns mowed as low to the ground as possible to keep the grass healthy, to keep away weeds and to lengthen the time between mowings. It’s the crew-cut approach to lawn care.

The actual opposite is true. Tall blades of grass have more surface area exposed to the sun, which enables them to photosynthesize more sugars and starches for root growth. The healthier your grass roots are, the more water and nutrients they can absorb, which, in turn, makes for healthier grass blades. Keeping your grass higher works as well or better than herbicides at suppressing crabgrass, according to research done at the University of Maryland. (It may also curb low-growing

weeds like dandelions or common purslane since the taller grass will starve them of sunshine.)

To achieve towering blades of grass, set your mower to its maximum, which means it will cut at 2.5 to 3 inches. Also keep your mower’s blade sharp, which will make for a clean cut and will avoid tearing or otherwise damaging the blades of grass as they are mowed. Finally, avoid mowing wet grass since that can also damage your lawn.

Another way to keep your lawn healthy and low-maintenance is to keep grass clippings on the lawn after you mow. Decomposing clippings add nitrogen, a major nutrient for grass, to the soil. Many homeowners worry that keeping grass clippings will lead to thatch, dying grass parts that form a matted layer, which keeps moisture and oxygen from reaching grass roots. Thatch won’t form from cut grass. Instead, the clippings will attract earthworms, which break down thatch.

What does cause thatch? Too much fertilizer. To remove it, use a hard-tined rake to scrape the thatch out. Then, spread a layer of compost on top of the soil. The compost will encourage earthworms to come and break down the thatch as quickly as it can be formed.

the grass is greener with organic lawn care

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Another way to keep your lawn healthy and to discourage weeds is to cast grass seeds on your lawn in the spring and fall. Be sure to reseed bald spots and tamp down the seeds. Using your feet to push the seeds into the soil is fi ne. You don’t need a special tool. After you’ve scattered grass seed on the lawn, be sure to water it to encourage the seeds to sprout.

WHEN TO WATER?Organic lawn care is really for the rest of us – the majority

of folks who just don’t have the time to spend hours upon hours caring for and cultivating our lawns.

When you take the organic “lazy man” approach, you don’t water frequently. Less is best. That doesn’t necessarily mean less water, but fewer times and for a longer duration. This practice helps your grass. Infrequent watering forces the grass roots to go deep into the soil – deeper than most weed roots will go, which is bad news for weeds. In addition, shallow,

frequent watering promotes thatch, which you certainly don’t want to foster.

Another tip on water is to water early in the day. Waiting until the

evening can cause insuffi cient evaporation which can lead to fungi growth.

THE DEPTHS SOIL GOES TOAnother way to ensure a healthy lawn is to have your

soil professionally tested. Call your local agriculture extension offi cer, who will test for free or for a small fee. That way, you’ll know exactly what type of soil you have and what it needs to keep your grass growing and prevent weeds. You can also purchase a simple, yet accurate soil test kit that uses a “color comparator” and capsule system for under $15.

For example, if you are topsoil poor, invest in some top soil which will lessen your work down the road. You’ll also know if you need to fertilize and what type of fertilizer to use, as well as the best type of grass to grow given your soil.

Also add organic compost to your lawn. It will make your grass healthier. Aim to add compost once or twice a year. Do it sometime between June and August. (So now!)

Coming next month: Fertilizer and Curing Common Lawn Problems. Writen by E. Vinje and reprinted courtesy of Planet Natural. Planetnatural.com has been providing products for a healthy home, lawn and garden since 1991.

D.I.Y.

Everyone has experienced it! It’s a beautiful summer day,

and you and your family plan on spending it outdoors. What

you don’t plan on is getting too much sun and suffering the

horrible sunburn and damage to your delicate skin. Maybe

it was an accident, and you just lost track of time and got

burned. Either way, too much sun is a horrible experience and

even more so if you don’t know what to buy. Here’s the good

news: you don’t have to go farther than your very own kitchen.

Buying a few essential items can go far and last for quite a long

time! The best things about these items is this: they are 100%

natural and chemical free, and with very little effort, you can

make your very own “after-sun” skin soothing cream right in

your very own kitchen! Here’s what you need for an amazing

After-Sun Skin Cream:

• 4 tsp of olive oil

• 1 tsp coconut oil (virgin

is best)

• 2 tsp shea butter

• 5 drops of lavender

essential oil (provides

excellent skin healing

properties such as

soothing, cooling and

healing irritated skin,

not to mention it smells

heavenly!)

• Empty pot or bottle for

storage. (Anything will do. I

tend to use small pot jars you can fi nd just about anywhere.)

All you need to do is mix the above ingredients together

and transfer the mixture into your jar of choice. If you have

a mixer handy, use it. It will provide you with the fl uffi est

concoction ever! All of these ingredients can be found at your

local grocery or natural foods store. The brand of essential oil is

entirely up to you as there are so many wonderful companies to

choose from. It’s so easy! You can do it!

Crystal A. Cox is a Certifi ed Aromatherapist and Master Blender.

You can reach her at [email protected].

make your own “after-sun” skin

news:you




More than 41,200 people across the nation were injured in 2012 while working in their gardens, reports the U.S. Consumer Product Safety Commission. Conversely, many common fl owers and plants have healing properties that can help gardeners treat their injuries.

Made from plants, as well as animals and minerals, homeopathic medicines offer some of the safest options for self-treatable conditions — and can be great for ailments and injuries that befall home gardeners. Because the risk of interaction with other drugs, supplements and herbs is minimal, experts say these natural medicines are a good fi rst choice for early symptoms.

Easily found in health food stores and pharmacies, these non-prescription medicines work naturally with the body instead of masking a problem, which is important if a more serious condition should arise.

With that in mind, here are some homeopathic treatments for common gardener ailments:

• ALLERGIES: Relieving allergy symptoms provides a good example of the principle behind homeopathic medicines. Chopping a red onion has a “toxic” effect, causing eyes to water and burn until exposed to fresh air. When similar symptoms appear from allergies or a cold, a micro-dose of the red onion helps relieve those same symptoms. The red onion in this homeopathic form takes the Latin name of its source, Allium cepa.

Try Ambrosia (Ragweed) for watery nasal discharge with eyes that tear and itch and Sabadilla (Cevadilla) for hypersensitivity to the smell of fl owers or itching in the back of the mouth. A good general allergy medicine is Histaminum, which is derived from histamine.

• SORE, STIFF MUSCLES: For gardeners suffering back and knee injuries, Arnica montana can be an essential gardening tool.

Commonly known as the Mountain daisy, Arnica’s healing properties were fi rst recognized in the 16th century. Legend has it mountain climbers chewed the plant to relieve sore, aching muscles and bruises from falls. Today, this homeopathic medicine is used by professional athletes and surgeons for muscle

pain and stiffness, swelling from injuries and bruising. For more information, visit www.Arnicare.com.

• SUNBURN, BLISTERS and Other Skin Conditions: In its homeopathic form, Calendula (Garden marigold) is one of the most versatile aids for skin irritations. Try a Calendula cream or ointment for blisters and calluses, cuts and scrapes, rashes and chapped skin caused by wind, dry or cold air or sun.

Used for centuries as a natural healing and soothing substance, Calendula’s wound-healing properties are due to essential oils, saponins, fl avonoids and alkaloids. These compounds have skin-healing properties.

• BUG BITES: To help relieve bee and wasp stings, as well as gnat, black fl y or mosquito bites, take fi ve pellets of Apis mellifi ca (Honey bee) every 30 minutes for up to six doses, and apply Calendula topically.

• TAKE BREAKS AND RELAX: While many plants help us nurture our health, remember to practice common sense. Prepare properly by stretching and wearing sun block. Don’t overdo it. Take breaks. End your day with a soaking bath. Relieve conditions at the fi rst sign of symptoms before they grow out of control so you can continue your gardening activities.

natural tips to keep gardeners healthy

Homeopathic medicines offer some of the safest options forself-treatable conditions.

WELLNESS

PhotoSource: © LittleStocker - Shutterstock.com. (StatePoint)

Chiropractic Wellness ClinicDr. David H. Fonke

910.436.33361570 Hwy 24/87, Cameron, NC

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Essential oils are natural aromatic compounds found in the seeds, bark, stems, roots, fl owers and other parts of plants. They can be both beautifully and powerfully fragrant. If you have ever enjoyed the gift of a rose, a walk by a fi eld of lavender or the smell of fresh cut mint, you have experienced the aromatic qualities of essential oils. In addition to giving plants their distinctive smells, essential oils provide plants with protection against predators and disease and play a role in plant pollination.

Essential oils are non-water-based phytochemicals made up of volatile aromatic compounds. Although they are fat soluble, they do not include fatty lipids or acids found in vegetable and animal oils. Essential oils are very clean, almost crisp, to the touch and are immediately absorbed by the skin. Pure, unadulterated essential oils are translucent and range in color from crystal clear to deep blue.

In addition to their intrinsic benefi ts to plants and being beautifully fragrant to people, essential oils have been used throughout history in many cultures for their medicinal and therapeutic benefi ts. Modern scientifi c study and trends toward more holistic approaches to wellness are driving a revival and new discovery of essential oil health applications.

ESSENTIAL OILS THROUGHOUT HISTORYEssential oils have been used throughout recorded history

for a wide variety of wellness applications. The Egyptians were some of the fi rst people to use aromatic essential oils extensively in medical practice, beauty treatment, food preparation and religious ceremony. Frankincense, sandalwood, myrrh and cinnamon were considered very valuable cargo along caravan trade routes and were sometimes exchanged for gold.

Borrowing from the Egyptians, the Greeks used essential oils in their practices of therapeutic massage and aromatherapy. The Romans also used aromatic oils to promote health and

personal hygiene. Infl uenced by the Greeks and Romans, as well as Chinese and Indian Ayurvedic use of aromatic herbs, the Persians began to refi ne distillation methods for extracting

essential oils from aromatic plants. Essential oil extracts were used throughout the dark ages in Europe for their anti-bacterial and fragrant properties.

In modern times, the powerful healing properties of essential oils were rediscovered in 1937 by a French chemist, Rene-Maurice Gattefosse, who healed a badly burned hand with pure lavender oil. A French contemporary, Dr. Jean Valnet, used therapeutic-grade essential oils to successfully treat injured soldiers during World War II. Dr. Valnet went on to become a world leader in the development of aromatherapy practices. The modern use of essential oils has continued to grow rapidly as health scientists and medical practitioners continue to research and validate

the numerous health and wellness benefi ts of therapeutic-grade essential oils.

Information reprinted with permission from doterra.com.

what is an essential oil?

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Try this at home: Squeeze the peel of a ripe lemon or orange. The

fragrant residue on your hand is full of

essential oils.

Organic. Fair Trade. Sustainable.

Before they were buzzwords, they were

who we were.

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Many people seek chiropractic care for relief of an ache, pain or obvious symptom. Chiropractic is very effective in reducing symptoms. However, chiropractic care is much more than symptom relief.

The focus of chiropractic is the integrity of the nervous system. The brain, spinal cord and nerves control and regulate your entire body. The nervous system is your Master Control System and controls healing and regulation of the body. Interference in your nervous system will reduce the ability of your body to heal and regulate.

The primary cause of nervous system interference is stress — physical stress, chemical stress or emotional stress. Stress causes spinal muscles to tighten, resulting in spinal bone misalignments. These misalignments cause irritation and interference to nearby spinal nerves. This irritation and interference will cause pain and affect the function of organ systems controlled by the nerves. Specifi c chiropractic adjustments reduce nervous system interference and improve the integrity of the nervous system.

There are different approaches to chiropractic care, all based on personal choices. Some people choose Relief Care. They want relief from their obvious symptoms, and they stop care as soon as they feel better. This may result in a needless relapse because muscles and soft tissue have not had time to heal.

Correction Care continues after symptoms are reduced, allowing the spine to strengthen and stabilize, resulting in more lasting change. Maintenance Care utilizes regular chiropractic adjustments to help preserve the progress and avoid relapse. Prevention Care involves periodic chiropractic checkups to catch new problems early. This approach can minimize the severity of fl are-ups. Those who value their health often take this proactive approach. Wellness Care utilizes chiropractic care and other healthy habits to optimize our spines and nervous systems, which allows us to become all that we can be.

Dr. David Fonke is the owner of Chiropractic Wellness Clinic, 1570 Hwy 24/87 in Cameron, NC 28326, and has been practicing since 1999. He can be reached at 910-436-3336 or www.cameronchiropracticwellnessclinic.com.

can chiropractic care help you? by David Fonke

Cumberland County should be proud of the progress it is

making with air quality. In the early 1970s, after the Clean Air

Act was passed, air quality started being monitored. Today local

greenhouse gasses are in moderate proportions, falling around

57 on the Air Quality Index (AQI) on a scale of 0-500.

Pollutant levels in the summers are increasingly dangerous

due to higher temperatures than in the winter months. The

warmer temperatures react with pollutants in the air to create

smog. Bad air quality not only looks bad, but also can cause

health problems for people. Exposure to bad air can cause

asthma, emphysema, heart problems and limited lung function

in children. It should be a priority to better our air, to better our

lives and futures.

Several things need to be done in our community to

continue to improve our air quality. Plant trees to hold in

pollutants like carbon dioxide, sulfur dioxide, ozone and CFCs,

as well as reduce the heat island effect. Adopt a personal

anti-idling policy when sitting in your car, drive the speed limit,

conserve energy and walk when possible. Each of us can help

air quality by incorporating some of these changes into our

lives.

This opinion piece was written by

Emily Stover. Emily is 13 years old and

a new resident of the Fayetteville

area. She will be attending 8th grade at Albritton Middle School

and is passionately involved in science and bettering the Earth.

She volunteers for Sustainable Sandhills.

local air quality and effects on peopleBy Emily Stover

http://www.cameronchiropracticwellnessclinic.com



raven rock reaches out to young and the young at heart by Joy G. Crowe

Tucked away between farms on Highway 421 in Harnett County is Raven Rock Road. This three-mile road leads to a hidden gem of the Sandhills area, 4,667 acres along the Cape Fear River that make up Raven Rock State Park. A beautiful visitor center welcomes the public, and an interactive display will give you an education about the ecology and geology of the area, as well as trail maps for your excursion. Primitive camping (some are even "canoe-in" sites), picnic areas and plenty of fi shing holes can be found. On the south side of the river, 12 miles of hiking trails wind through the forest; nine different trails range from one-half mile to fi ve miles in length. Along the paths you'll see a variety of wildfl owers, including Solomon's Seal, bellwort and bloodroot, as well as breathtaking overlooks of the Cape Fear River. On the north side of the river are eight miles of trails for horseback riding. (Note: No mountain-biking trails are currently available, but they hope to add bike trails in the near future.)

One of the unique aspects of Raven Rock is the variety of topograpy. Raven Rock State Park sits along the fall zone, where the rocky foothills give way to the softer rocks and sediment of the coastal plain. Through the ages, nature worked its magic with wind and water, carving out the centerpiece of the park, Raven Rock. This crstalline sculpture of nature rises 150 feet above and stretches for a mile along the Cape Fear River.

Michael Walker, a park ranger at Raven Rock State Park, says the diversity of the ecosystems at Raven Rock is what drew him to the park. "Raven Rock is unique in that it has three different ecosystems mixing. You have the coastal plain mixing with the sandhills and an area that reminds me of the mountains," said Walker, who is originally from Asheville.

Walker is on a mission to get more kids active and enjoying the state park.

"They are the future of parks and conservation. Teaching them how cool and special these places are is important," he said.

One way that the park is reaching out to young visitors is

through a new initiative called TRACK TrailTM produced by the Kids in Parks program. Kids in Parks was originally created in 2008 by the Blue Ridge Parkway Foundation, the National Park Service and Blue Cross and the Blue Shield of North Carolina Foundation as a way to link the health of children to the health of parks by creating a network of trails and community partners.

Each TRACK Trail features self-guided brochures that turn a child's visit to the park into a fun and exciting outdoor adventure. And, participants can earn prizes for tracking their adventures and logging them in online at kidsinparks.com.

At Raven Rock State Park, kids can begin their adventure at the American Beech Loop Trail (located near the fi rst parking lot behind the picnic shelter). Adventurers select the brochure of their choice, choosing from "The Need for Trees,""Birds of the Piedmont," "Animal Athletes" or "Nature's Hide & Seek." Each brochure guides you along a

scavenger hunt that is fun and educational. "TRACK Trail is the perfect opportunity to give kids

incentive to visit the park with their family," said Walker. "Kids are very reliant on one sense, usually sight. This makes you use your other senses, like listening to what the birds sound like. I like that it incorporates as many different senses as possible. Plus everyone has a different learning style, so kids can use the program the way that it works best for them."

Sitting and relaxing with a picnic, fi shing with the grandkids, a strenuous fi ve-mile hike, or a family nature walk with Spot and toddlers in tow — whether one is two or 92, Raven Rock State Park offers something that everyone can enjoy.

During the summer months, the park is open 8 a.m. to 9 p.m., with hours changing to an 8 p.m. close in September. To learn more about Raven Rock State Park, visit www.ncparks.gov or call 910-893-4888.

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

Park Ranger Michael Walker talks to a group of children at Raven Rock State Park.

EXPLORE

http://www.ncparks



At a time when more

and more people desire to eat

natural, wholesome foods and

participate actively in their health

and wellness, Karen Pilson,

owner of Nature’s Own natural

foods market located at 195

Bell Avenue in Southern Pines,

beams as she shares her passion

with her customers, greeting

them by name and answering

their questions with an extensive

knowledge of her products – and

a big, warm smile.

Pilson has offered a wide

selection of natural, organic and

herbal food products as well as

locally produced products for over

27 years, continuously expanding

the store to meet demand.

“We opened in 1987,” says

Pilson. “This is our third location.”

First located up the street on old US Highway 1, Nature’s

Own occupied space next to a blind store and a copy store for

eight years. With the development of Cam Square, the store

expanded to 3000 square feet and added a small restaurant.

The market

moved to its

present location

just off Highway

1 behind the Ford

dealership fi ve

years later.

“This

was Scotty’s True Value Hardware Store,” Pilson says. “There

was nothing in the building, no sheetrock on the walls, just

insulation with plastic over it and a concrete fl oor. It took about

a year to remodel the building. Every now and then, somebody

will come in and say, ‘I’m looking

for the gardening hoses,’ or

something like that. It’s pretty

funny.”

Three years ago, Pilson

increased the store’s size another

3000 square feet, expanding the

juice bar and adding The Kitchen

at Nature’s Own, where customers

may partake of freshly prepared

organic fruit and vegetable

juices and smoothies, fair trade

organic coffee, homemade breads

and muffi ns, organic soups,

sandwiches and salads, available

to eat in or take out.

Pilson credits the Internet to

a great degree for the changes

in healthy living habits that have

supported the market’s growth.

“I defi nitely feel that is a

place where the Internet has

made a huge difference,” says Pilson. “Over the past 27 years,

I’ve seen an incredible interest in what really matters in life.

When we fi rst opened, all of the people who were buying

stuff were older customers buying vitamins, and they’re still

doing that. Over the last 15 years, younger people are open to

learning about eating better, taking supplements. I think people

want to be in more control of their health instead of waiting

for something to happen and then taking care of it, defi nitely

a ‘Let’s prevent disease’ approach. They’re going on websites,

checking in and fi nding supplements that may help. They do so

much research as far as being proactive in their healthcare.

“And they’re interested in things that people would never

have been interested in before. Years ago we had quinoa, but

nobody ever bought it. Now it’s common knowledge. It’s on

menus, so I’d say this is a huge, widespread interest in eating

healthier. We see more families, not just the older generation,

karen pilson & nature’s own natural foods market — a passion for natural livingby Karen Gilchrist

"It’s just always been something I’m passionate about, so it never felt like coming to work. It’s just my life."

EXPLORE



which has

benefitted

our jobs and

expansion.”

Part

of that

expansion

includes 195,

the restaurant

adjoining

Nature’s Own. Chef Prem Nath, one of America’s Best Chefs,

serves American Fusion cuisine for lunch and dinner in a

“casual, contemporary setting” and has supported local farmers

for 20 years.

“When we first opened in Cam Square, we had a tiny

little restaurant with 10 tables,” Pilson says. “When we opened

here, we changed the name of the restaurant, Prem came with

his background and it became a separate entity.”

A natural extension of 195 is the recently added outdoor

cocktail lounge, The Porch. From April through October,

skilled and adventurous mixologists serve a limited restaurant

menu and concoct craft cocktails behind a hand-built bar of

3000-year-old cypress wood from Jacksonville, Florida.

“The Porch is something that we really wanted to do for

years but had to wait for the right time,” says Pilson. “Tony

Cross, the restaurant manager, barrel ages a lot of his own

spirits. He makes his own juices fresh. He makes his own syrups.

He’s a pretty

special part of the

cocktails out there.

Those are all his

recipes.”

But Pilson’s

passion for

wellness extends

beyond the market

and restaurant.

After completing

her nine-week-

long training in

California in 2012, she opened Bikram Yoga Southern Pines

just across the street in July 2013. The 3000-square-foot space

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

room for massage therapy and a room for yoga instructors,

some visiting from other countries, “to hang out.”

From the store, to the restaurant and cocktail lounge, to

the yoga studio, everything in Pilson’s vision is tied into living

well, and she’s eager to share that vision with her customers.

“My attitude about this store is that it’s always been my

passion, and I got involved in this when I was about 18. It’s just

always been something I’m passionate about, so it never felt

like coming to work. It’s just my life.

“The main thing that I’m so amazingly grateful for every

single day is the people who come into the store, that I meet

here, that come to the studio. These people are family. It’s the

greatest thing that ever happened to me in my life, having this

store.”

For more information on Karen Pilson and Nature's Own,

visit naturesowninc.com, www.195pinehurstdining.com or find

them on facebook.

Karen Gilchrist is a writer, yoga instructor and longtime

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

sandhillsnaturally.com.

Join us in practicing everyday spirituality with an Open Heart!

We are a New Thought teaching and empowerment community offering spiritual gatherings and education. We provide a sacred

space for growth, transformation and community.Please join us as we inspire, educate and empower one another to:

• Build a consciously connected community • Inspire global transformation through personal growth

• Create a world that works for everyone

August Theme: Stop, Look and Listen: Embracing Mindfulness

First Wednesday: August 6, 7 p.m. - Stop, Look and Listen: Embracing Mindfulness - Spiritual Discussion • Yoga • Kirtan

Wisdom Wednesdays in August, 7 p.m. The Teachings of Amanda OwensAugust 13: The Power of Receiving; August 20: Workshop – Mindful Goal

Setting; August 27: Workshop – Deepening Your Relationship with Your Goals

Spiritual Foundations Class, August 11, 6 p.m. - Beyond Limits: Practical Spirituality for Dynamic Living - 10 Week Class begins

Spiritual Cinema Fridays, 7 p.m. - August 8: The Mindfulness MovieAugust 22: Walking the Camino: Six Ways to Santiago

Spiritual Book Circle - August 30th, 10 a.m. 11 Days in May by JD Messinger

1404 Raeford Road, Fayetteville, NC 28305(910)644-6608 • www.clsfayettevilletc.org • [email protected]

Connect with us on Facebook, Twitter and Meetup

Marie Kirkland, RScPSpiritual Director

http://www.195pinehurstdining.com

http://www.clsfayettevilletc.org




resource guideBAKED GOODSIndigo Earth EventsNatural Organic Cake Art & Desserts (Vegan is available, too!)220 NW Broad St., Southern Pines.910-692-5211, www.facebook.com/indigoearthevents

CHILDREN & EDUCATIONAptitude Sea & Explore Children's GymOffering ABA Therapy Services169 Mittie Haddock Dr., Cameron. 919-498-9555, www.aptitudeservices.com

The Griffi n Academy: A Montessori Learning Experience, 488-B Commerce Drive, Sanford. 919-499-1032, www.thegriffi nacademy.org

CHIROPRACTIC CAREChiropractic Wellness CenterDr. David Fonke1570 HWY 87, Cameron. 910-436-3336cameronchiropracticwellnessclinic.com

COFFEERude Awakening coffee house. 227 Hay St, Fayetteville. 910-223-7833, www.rudeawakening.net

COLON HYDROTHERAPYPure Phoenix Cleanse & Wellness Center, offering Colon Hydrotherapy and Ionic Foot Detox. 305 Owen Drive, Fayetteville.910-849-8891, [email protected]

ELECTRICITYCentral Electric Membership Corporation, Your Friends, Your Neighbors, Your Cooperative.128 Wilson Road, Sanford. 919-774-4900, www.cemcpower.com

ESSENTIAL OILSCrystal A. Cox, Certifi ed Aromatherapist and Master Blender.

[email protected]

Kelli Edwards, Wellness Advocate for dōTERRA Essential Oils. IPC#446470. 910-644-2307, www.mydoterra.com/detoxdiva

ENVIRONMENTALLY FRIENDLY HOUSEHOLD GOODSGreen Goods - Recycled, Repurposed and Organic Goods220 NW Broad St., Southern Pines. 910-692-5211, www.greengoodsshop.com

Lori Stewart, Independent Consultant,Norwex. Offering chemical-free cleaning and personal care products. 410-733-1585, facebook.com/Shecleansgreen

HEALTH & FITNESSLynn Clark, Independent Beachbody Coach. Beachbody is the creator of the nation’s most popular fi tness and weight-loss solutions, including P90X and Insanity, offering diet guidelines and nutritional supplements. 910-988-5224, [email protected], www.beachbodycoach.com/clarkcrew1

Corinne Henderson, Independent Representative for Advocare offeringenergy, weight-loss, nutrition, and sports performance products. 508-954-6415, www.advocare.com/140154604

Iron Forged Athletics offers group CrossFit classes, individualized design programming, assessments, kids program, and personal/small group training. 444 W. Russell Street, Suite 101Fayetteville. 910-229-2214, www.ironforgedathletics.com

JEWELRYNicole Swofford, Origami Owl ~ Independent Designer #5601Create & Take Custom Jewelry with our lockets, charms, tags and chains. 480-310-6905, www.CharmingGal.OrigamiOwl.com

MASSAGE THERAPISTSMichael Edwards, Intuitive Energetic Healer, practicing at Deeproots Bodywork, 5004 Spruce Dr., Fayetteville. 910-644-5181

Presence Healing Yoga, Massage & Bodywork, Crystal Hetrick, LMBT, RYTOffering Thai massage, Thai yoga bodywork & classical massage. 237 W. Pennsylvania Ave., Southern Pines and 115 Carbonton Rd., Sanford. 941-350-1175, www.presenceyoga.vpweb.com

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. 910-964-3194, www.facebook.com/ReNewYouWellnessSpaSalon

Sandhills Therapeutic Effects, Amie O'Connor. 237 W. Pennsylvania Ave., Southern Pines.919-478-5647, www.facebook.com/sandhillstherapeuticeffects, [email protected].

NATURAL FOODSNature's Own Natural Foods Market offers a wide selection of natural, organic and herbal food products, teas and remedies, hard-to-fi nd herbs, roots and spices, supplements & more. The Kitchen lunch counter and Juice Bar. 195 Bell Avenue, Southern Pines. 910-692-3811, www.naturesowninc.com

NATURAL PARENTINGSugar Plums Mom, Cloth diapers, nursing supplies, slings and wraps, toys & more.910-684-8016, 222 W. Pennsylvania Ave., Southern Pineswww.facebook.com/sugarplumsmom

Prana Doula, Ashley Keith, RPYT, CD, LCCE, Lamaze-certifi ed birth doula, childbirth education & pregnancy yoga.

EXPLORE


http://www.aptitudeservices.com

http://www.thegriffi

http://www.rudeawakening.net

http://www.cemcpower.com


http://www.mydoterra.com/

http://www.greengoodsshop.com


http://www.beachbodycoach.com/clarkcrew1

http://www.advocare.com/140154604

http://www.ironforgedathletics.com

http://www.CharmingGal

http://www.presenceyoga.vpweb.com

http://www.facebook

http://www.facebook


http://www.naturesowninc.com

http://www.facebook.com/sugarplumsmom



222 W. Pennsylvania Ave., Southern Pines. 910-585-4084, www.pranayogadoula.com

PHOTOGRAPHYJenifer Fennell Photograpy. Specializing in newborn, maternity and family sessions.910-391-0445, www.jeniferfennellphotography.com

PRODUCE DELIVERYSandhills Farm to Table. Eat fresh, locally grown produce. Now taking subscriptions for fall co-op boxes. 910-722-1623, [email protected], www.sandhillsfarm2table.com

SKINCARERebecca Vrendenburg, Independent Representative, Arbonne. Offering inner and outer health and beauty products based on botanical principals.910-964-5294, [email protected], www.myarbonne.com

SPIRITUALITYCenter for Spiritual Living Fayetteville Teaching Center, offering spiritual enrichment and development classes, workshops, Wisdom Wednesday gatherings and more. 1404 Raeford Rd., Fayetteville. 910-644-6608, www.cslfayettevilletc.org

SUSTAINABILITY & ENVIRONMENTSustainable Sandhills, 351 Wagoner Dr.,

Ste 333, Fayetteville. 910-484-9098. www.sustainablesandhills.org

VITAMINS & SUPPLEMENTSVitamins & Things carries vitamins, nutritional supplements, teas, essential oils, food supplements and literature to aid in your quest for perfect health.3723 Carbonton Rd., Sanford. 919-777-0288. www.vitaminsandthingsnc.com

YOGA STUDIOSBreathing Space, 1404 Raeford Road, Fayetteville. 910-977-4476, www.breathingspacenc.com

Embrace Yoga Studio, 145 Franklin Street, Fayetteville. 910-705-8020, www.embraceyogastudio.com

Tree of Life PiYo. Specializing in Piyo and Yoga, and now offering Yoga Monkeys Family Class. 126 West Main Street,Sanford. 910.366.3664,www.piyo4me.moonfruit.com

WRITING & EDITING SERVICESPlays with Words: Writing, editing and proofreading. Over 25 years' experience.Karen Gilchrist, 910-638-6397,[email protected]

This Resource Guide is a directory of local natural health and wellness practitioners and supporters of green living in our community. To fi nd out how you can be included in our Resource Guide, call Joy at 910-551-2883 or email [email protected].

resource guide continued

Natural Parenting in a Modern WorldCloth diapers, nursing supplies, slings & wraps, gifts, toys & more.

Offering Childbirth Education classes and events for expectant families with Ashley Keith, CD(DONA), LCCE

910.684.8016222 W. Pennsylvania Ave. Southern Pines, NC 28387www.facebook.com/sugarplumsmom

Come Grow With Us.

Thank you for reading our fi rst edition!

Do you have a local business that could

benefi t from reaching 20,000 people each month — those that share your interest

in natural health and wellness and sustainable

living? If so, we'd like to help you. For more

information, call 910-551-2883.

http://www.pranayogadoula.com

http://www.jeniferfennellphotography.com


http://www.sandhillsfarm2table.com


http://www.myarbonne.com

http://www.cslfayettevilletc.org

http://www.sustainablesandhills.org

http://www.vitaminsandthingsnc.com

http://www.breathingspacenc.com

http://www.embraceyogastudio.com

http://www.piyo4me.moonfruit.com



http://www.facebook.com/sugarplumsmom



calendar of events • august

1 FRIDAYFree Piedmont Biofuels Tours

10 - 11 a.m., Lorax Lane, Pittsboro.Tours are of the biodiesel plant and begin promptly. Rain or shine. Held every Friday at 10 a.m. and on Sundays at 1 p.m.

First Friday5 - 8:30 p.m. Sunrise Green Space, 250 NW Broad Street, Southern Pines. A family-friendly event. Live music, food & beverages, entertainment featuring The Delta Saints.

2 SATURDAYFree Wine Tasting

Noon - 4 p.m., Elliotts Provision Company, 905 Linden Road, Pinehurst.Free wine tasting. 910-255-0665

3 SUNDAYHerbal Alliance of the Sandhills

10 a.m.-12 noon., 345 N. Page St., Southern Pines. The second meeting of our new herb chapter will feature a lecture by Scott Lite, an ethnobotanist who will be talking about psychoactive and medicinal plants and his time in the Peruvian Amazon and Andes! Donations appreciated. 910-269-7229.

Caterpillar Hunt3 p.m., Weymouth Woods Sandhills Nature Preserve, 1024 Ft. Bragg Road, Southern Pines. Join a park Ranger at the visitor’s center for a brief talk and a 1 mile walk through the park. We will talk about basic life cycles of butterfl ies and moths and concentrate on the larval life stage, a caterpillar.

7 THURSDAYWeekly Hike at Raven Rock

9 –10 a.m., Raven Rock State Park, Raven Rock Road, Lillington. 2- to 5-mile hike on trails that can be fl at, hilly and include steps. Hike is offered weekly for ages 12 and up. 910-893-4888Function at the Junction Concert Series

7 - 10 p.m., Depot Park, 106 Charlotte Avenue, Sanford NC. Free outdoor concert featuring “Raw Honey.” 919-777-1400

10 SUNDAYSanford Second Sunday

Noon – 4 p.m. Downtown Sanford.An afternoon of music, vendors and fun in downtown. For more info, check out www.sanford2ndsundaync.weebly.com.

11 MONDAYCeliac Disease Support Group

6 – 7 p.m., Enrichment Center, Third Street, Sanford. For those with Celiac or intolerance to gluten, this support group is offered for people to share experiences, knowledge, information, suppliers and recipes. Open to the general public, and registration is not required.

14 THURSDAYFunction at the Junction Concert

Series, 7 – 10 p.m., Depot Park, 106 Charlotte Avenue, Sanford. Free outdoor concert featuring Heart of Carolina Jazz Orchestra. 919-777-1400

The Army Ground Forces Band7 - 8:30 p.m., Festival Park, Downtown Fayetteville. 910-570-1752

15 FRIDAYFayetteville After 5 - August

5 - 10:30 p.m., Festival Park, Fayetteville. Featuring The Boarder (Eagles Tribute Band) and Tuesday's Gone (Lynyrd Skynyrd Tribute Band). 910-323-1934, www.faydogwoodfestival.com

16 SATURDAYOpen house at The Griffi n

Academy: A Montessori Learning Experience, 2 - 5 p.m., 488-B Commerce Drive, Sanford. 919-499-1032

21 THURSDAYFunction at the Junction Concert

Series, 7 - 10 p.m., Depot Park, 106 Charlotte Avenue, Sanford.Free outdoor concert featuring RN5P (Solid Gold, Oldies, Beach). 919.777.1400

22 FRIDAY4th Friday, 6 - 10 p.m.,

Downtown Fayetteville. 4th Friday is a true celebration of the arts and downtown Fayetteville. 910-323-1776, www.theartscouncil.com/fourthmain.php

23 SATURDAYChildren's Treasure Trail

Adventure, 9 a.m. to 12 Noon , Sandhills Community College Horticultural Gardens, 3395 Airport Road, Pinehurst.All ages welcome but geared to ages 5 to 12. FREE. 910-695-3882 to register.

28 THURSDAYFunction at the Junction

Concert Series, 7 – 10 p.m., Depot Park, 106 Charlotte Avenue, Sanford. Free outdoor concert featuring Roger Hester & the High Country Men (Bluegrass). 919-777-1400

• ONGOING EVENTS & EXHIBITS •Fine Arts Festival, Aug 1 - Aug 29Campbell House Galleries, 482 E. Connecticut Avenue, Southern Pines. 910-692-2787, www.MooreArt.org

NC Art Pottery: Utility to UniqueThrough Saturday, August 16, 2014Fayetteville Area Transportation & Local History Museum, 910-433-1944

Items are accepted for the calendar on a space-available basis. Please send the information on your free event to [email protected] for consideration.

http://www.sanford2ndsundaync.weebly.com

http://www.faydogwoodfestival.com

http://www.theartscouncil.com/fourthmain.php

http://www.MooreArt.org



E U P D R X G N S Y I N S Z B S U F E F X L K H P U A S V Y Q Z J F E I U S I L U E H X H G V Z H Q T T P U A C N D V L O S O Y Z X E R W N S A F A I A I O A A C N I E T O R P G L U I H N C L F M D W A R S X V C D U N A I R A T E G E V W B H J D R R G E L M Y K T M F H R Z E J N R E O D J C I E S X D K O D I J Z V B H H D N X O H N C G V J T D H B N E L R J S C L L O W C A R B B M P T Y L D Y Y R B S J O S N U Y Y Y U P K N E C O Z T B F O N G D

CARNIVOREDIETGLUTENFREELOWCARB

MEATMEDITERRANEANPLANTPRIMAL

PROTEINRAWVEGANVEGETARIAN

"DIET" WORDFIND

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

Be square! Fill in the missing numbers.Use the numbers 1 through 9 to complete the equations.Each number is only used once.Each row is a math equation. Each column is a math equation.Remember that, respecting natural operator precedence, multiplication and division are performed before addition and subtraction.

MATH SQUARES

6

• FARMERS MARKETS •Dunn Farmers MarketSaturdays from 8 a.m. - 12 noon, May-Nov. Behind Sherry’s Bakery, Clinton Ave., Downtown Dunn. 910-567-2512

Fayetteville City MarketWednesdays 2 - 6 p.m.; Saturdays 8 a.m. - 1 p.m.; Fourth Friday 6 - 10 p.m.Fayetteville Transportation & Local History Museum Grounds, Downtown Fayetteville. www.facebook.com/CityMarketAtTheMuseum 910-433-1457

Murchison Road Community Farmers MarketWednesdays, 10 a.m. -2 p.m., Parking Lot at Bronco Square (across from

Fayetteville State University), Fayetteville

Sandhills Farmers MarketSaturdays, 9 a.m. - 2 p.m., through Sept. 230 Chapel Hill Road, Spring Lake.www.sandhillsfamilyheritage.org, 910-497-0628

Sanford Farmer's MarketEvery Saturday, 9 - Noon, Depot Park, Sanford. All products locally grown or hand crafted! 919-343-8440

Southern Pines Farmers Market, Saturdays, 8 a.m. - 12 noon, through October 25, 2014. Downtown Park, 145 SE Broad Street and at The Armory Sports ComplexThursdays, 9 a.m. – 1 p.m., year round. 604 W. Morganton Road.

Free PapersWorking For You

Will the Internet kill your free community paper? Did instant coffee kill coffee?

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.



http://www.sandhillsfamilyheritage



UNPROCESSEDShorten the journey from

farm to you! Eating whole, real foods provides your body

with energy while reducing energy-intensive

production methods.

ORGANICFoods grown organically skip thepesticides, synthetic fertilizers,growth hormones and are not

genetically modified!2 Organic notonly reduces greenhouse gas but it

also builds carbon-storing soils.3

SEASONALFruits 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.

FRESHIt takes 10 calories of fossil-fuel1

energy to produce a single calorie of modern supermarket food! Switchto fresh snacks and ingredients for alighter “foodprint”—your tastebuds

and your planet will thank you.

PASTURED ANIMALSAnimal confinement operations (beef,

poultry, pork & dairy) contribute toair and water contamination8 as wellas to CH4, N2O, and CO2 emissions.9

Reduce your intake, and select organic, grass-fed products.

LOCALThe average conventional food

product travels 1,500 miles.5 Supportyour local food system with a CSA,trip to the farmer’s market, or look

for signs at your local grocer. Coolestof all? Try growing your own.

MINIMIZE PACKAGING

Packaged foods may seem cheap,but in fact processing and packaging

account for 26 cents of every fooddollar.6 Opt out of oil-based plastics with fresh snacks.

LOW WASTEFeed people not landfills by cookingwhat you need, loving your leftovers,

and composting what’s left. Foodmakes up 21% of waste going intomunicipal landfills creating planet-

warming Methane gas (CH4).7

COOL FOODS: COOL FACTS

www.coolfoodscampaign.org

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

MAKE THE SWITCH!Go from Hog to Hero today!

128 Wilson Road Sanford, NC 27332(919) 774-4900/ (800) 446-7752

www.CEMCpower.com

Ask about our Energy-

Saving options and

more!

http://www.coolfoodscampaign.org

http://michaelpollan.com/articles-archive/farmer-in-chief/

http://www.ams.usda.gov/AMSv1.0/nop

http://www.fao.org/docrep/016/ap563e/ap563e.pdf

http://www.naturalnews.com/035575_seasonal_food_diet_health.html

http://www.worldwatch.org/node/6064

http://www.ers.usda.gov/data-products/food-dollar-series/food-dollar-application.aspx#.UVtCTqLqmQ0

http://www.epa.gov/foodrecovery/

http://www.ncifap.org/issues/environment/

http://papers.ssrn.com/sol3/papers.cfm?abstract_id=1646484

http://www.CEMCpower.com












www.sustainablesandhills.org

Sandhills Naturally - August 2014

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