Sandhills Naturally • December 2014

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Your Guide to HealtHY livinG in tHe SandHillS area • deCeMBer 2014 FREE Naturally Beautiful Holiday Events • Shop Local Gift Guide the Season S u r v i v i n g

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Sandhills Naturally is a free monthly natural health & wellness publication for the Sandhills area of North Carolina.

Transcript of Sandhills Naturally • December 2014

Page 1: Sandhills Naturally • December 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 • d e C e M B e r 2 0 1 4

FREE

Naturally Beautiful Holiday Events • Shop Local Gift Guide

the Season

Surviving

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“As a hospital physician, I've seen far too many people succumb to dehydration-related health scares, stemming from high-elevation ski trips to travel to simply forgetting to drink water because it's cold outside.” Dr. Ralph E. Holsworth on hydrating during the winter, pg. 7

tablE oF contEnts

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

classes at Tree of Life

Naturally Beautiful Christmas Events, page 21

Yoga for All at Embrace Yoga, page 22

december 2014nutrition Get Snacking!...........................................6

Stay Healthily Hydrated this Winter ...........7

living It Takes a Village — and a Clinic ...............8

Using Autumn's Bounty - Leaves .............10

Saving the Monarch Butterfly ..................16

d.i.y Make Your Own Body Scrub ...................13

wellness Cover Story: Natural Approaches to Stress

Management for the Holidays...................4

Handling Grief during the Holidays .........14

De-Stress with Essential Oils ....................17

explore Shop Local Holiday Gift Guide ................18

Naturally Beautiful Christmas Events ........21

Embrace Yoga Studio ..............................22

Resource Guide ......................................24

Calendar of Events..................................27

Brain Games ...........................................27

Natural Approaches to Stress Management for the Holidays, page 4

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Your Guide to Healthy Living in the Sandhills

Editor & PublisherJoy Godwin Crowe

Associate EditorKaren Gilchrist

[email protected]

Contributing WritersKelli EdwardsSeuson Vess

Marketing & AdvertisingJoy G. Crowe

[email protected]

Mike Cole (Lee Co.)[email protected]

Erin Davidson (Cumberland Co.)[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

www.facebook.com/sandhillsnaturallync

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

tis the season...Tis the season to be jolly — but it sometimes seems that the holiday season has

become an increasing source of stress, rather than

enjoyment. The everyday pressures of family, work,

finances and volunteer obligations (not to mention

fitness and health) coupled with holiday gatherings, the

financial stress of Christmas presents, cold and dreary

weather, less daylight, and Father Time ticking away can

be enough to put you over the deep end.

Why is it that as we come out of the holiday of

Thanksgiving, and being thankful for all of our blessings

(yes, you read all those 30 days of Thanksgiving

Facebook posts), we immediately dive into holiday

chaos, whether it's Christmas-, Hannukah- or just

end-of-year-induced? Some folks thrive on this chaos,

and Christmas truly is the happiest time of the year for

them. Others just don't quite get into the holiday spirit,

suffering from a slight case of Grinch, but putting on

a happy face for friends and loved ones. But for some,

the stress and anxiety of the holidays can truly lead to

depression. In this issue, we tackle ways to survive the season with your sanity and

maybe even more joy than usual.

Personally, I'm feeling the need to reconnect with my family. To take a little time

to detox from electronics and enjoy each other's company. To focus on health and

wellness, get organized and start preparing for the new year. Exploring a new place

over the holiday season may be just the way to reconnect with your spouse and

family over the winter break — or maybe make a new friend along the way. In

this issue, you'll also find a few easy recipes to get you through the season in a

healthier way.

As you are checking off your holiday gift list, remember

to shop local. We expanded our Holiday Gift Guide with even

more unique gift ideas from local businesses. Be sure to like us

on Facebook (sandhillsnaturallync) and check out our digital edition

online. As always, if you would like to help support Sandhills

Naturally by being a sponsor or a distribution location,

please let me know.

Thanks for reading Sandhills Naturally and have a wonderful

holiday season. See you next year! Joy Godwin Crowe, Publisher

[email protected]

Plea

se recycle this mag

azine. Share it with a fr

ien

d!

Proud member of

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nutRition

Promoted as a magical time of the year, the holidays can

also be one of the most stressful, with the added obligations of

gift-giving, get-togethers with one’s not-so-Norman-Rockwell

family or celebrating without a close one. And while it may be

tempting to escape feelings of holiday dread with another glass

of wine or by withdrawing completely from the season’s

festivities, many natural approaches to stress management are

available to help one feel more relaxed and find more of that

holiday cheer.

MAiNtAiN NutRitiouS EAtiNg HAbitS.. A healthy

diet is important year round to maintain good health, but once

the parties begin, complete with tempting holiday goodies, it is

easy to overindulge, which can actually increase stress (and

guilt) levels. Try eating a healthy snack before any party, or

enjoy an extra serving of

vegetables at holiday meals to

avoid overindulging in less

healthful choices, like

alcoholic beverages, breads,

cheese and sweets. Teresa

Richter, N.D. Candidate, notes

that certain foods contain

nutrients that actually combat

“seasonal blues”:

• Avocados, cashews,

cottage cheese, lamb, turkey,

tuna fish, salmon and wild game contain tryptophan, an

essential amino acid necessary to create serotonin, “a brain

chemical that promotes feelings of well-being and relaxation."

• Dairy, eggs and tuna fish, meat, poultry and salmon are

rich in methionine, which is necessary for formation of

serotonin, melatonin, epinephrine and dopamine.

• Black-eyed peas, brewer’s yeast, citrus fruit and leafy

green vegetables, contain folic acid, which is necessary for

regulating mood.

• Flax seeds, salmon and tuna contain Omega 3 fatty acids,

which help reduce inflammation and promote cardiovascular

and nervous system health.

ExERCiSE! Take a walk, ride a bike, enjoy a dance class,

run, practice yoga – get moving! Exercise is important in

helping keep the circulation to the brain strong. It burns

calories, releases the brain’s feel-good endorphins, helps one

work out some anger and

irritation and improves sleep.

Already have an exercise routine?

Don’t be tempted to slack off

during the holidays.

gEt SoME RESt! Your

mind and body need sleep to heal,

and a good night's sleep helps the

body release hormones that aid in

creating a good mood. The longer

winter nights provide a great

opportunity to improve your sleep

quality.

• Try to establish a scheduled time to go to bed and to

wake up.

• Avoid watching TV or working at a computer just before

you go to bed.

• Avoid going to bed hungry or feeling stuffed, and avoid

consumption of alcohol, caffeine and nicotine before bedtime,

which can disrupt or prevent sleep.

• Create a bedtime ritual that signals the body that it’s time

to prepare for sleep, from a warm bath or shower to reading a

book or listening to relaxing music.

• Ensure that the room is comfortable for sleeping – cool,

dark and quiet. Avoid sleeping with a nightlight or TV on.

PLAN AHEAD AND ALLoW FoR ExtRA tiME. With the activities of the season added to your regular

schedule, you’ll want to take time to identify specific days for

baking, shopping, visiting friends and family and other events.

Plan menus and make shopping lists to help prevent any

last-minute rush to buy forgotten ingredients. Ask for help!

Crowds and traffic may prevent you from adhering to a tight

schedule, so avoid the frustration and disappointment by

allowing extra time to complete everyday tasks and errands.

Set limits and stick to a budget on holiday spending.

According to statistics from the American Psychological

Association, “69% of people are stressed by a perceived ‘lack

of money’ and 51% feel stressed out over the ‘pressure to give

or get gifts’” (Alternative Health Oasis). During this season of

giving, many of us feel pressured to spend more than we can

afford, setting us up for resentment and worry about post-

holiday finances. Avoid overspending by setting limits weeks

natural approaches to stress management for the holidaysby Karen gilchrist

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December 2014 www.SandhillsNaturally.com 5

beforehand. Know what you can afford and

stick to a budget or consider donating to a

charity on behalf of someone, giving

homemade gifts or starting a family gift

exchange.

FiND MEANiNg iN tHE SEASoN.Each year, the holiday season seems to

begin sooner; garland and twinkling lights

appear even before Halloween candy and

costumes are marked half-price. If allowed,

the over-commercialization of the holidays

and pressure to buy, buy, buy can detract

from the meaning of the season. Research

suggests that experiences, not things,

contribute to increased happiness. Try

finding or reconnecting to a meaning,

purpose or value during the season. Consider reestablishing a

childhood tradition, or make a new one. Give something to

someone else. Volunteer or practice random acts of kindness.

JuSt SAy No. Plate overflowing? Feeling overwhelmed?

Learning to say this two-letter word can help. Most people will

understand if you are unable to participate in every single

holiday event. Find a way to eliminate one activity, be it

skipping a party, buying rather that making a dessert or sending

a Christmas email instead of cards this year.

tAKE CARE oF you. If you don’t take care of you,

who will? Rethink your approach to stressful situations.

• Stay in the present moment. Try

to think of a stressful situation as an

opportunity for positivity. Stuck in line?

Get to know the person next to you.

Crawling in traffic? Take a look around

at your surroundings and enjoy the

sights and sounds of the holiday season.

Focus on just one thing, such as physical

sensations like walking or a household

task like washing the dishes or

decorating the tree, and let go of the

mental “chatter.”

• Protect your personal space.

Maintain healthy boundaries. If you find

yourself in a stressful situation around

friends or relatives or at events in close

quarters, have a place where you can go and “escape.” You

may even need to drive, but give yourself room.

• Breathe! Eating well and exercising can be a challenge

during the holidays, but deep breathing takes little time and

offers many benefits, including stress and anxiety relief. Find a

quiet place and sit with your spine and

head erect. Let the eyes close or take your

gaze downward. Inhale slowly through the

nose, letting the breath fill the belly, then

the ribcage and then the chest, completely

filling the lungs. Pause at the fullest point,

and then exhale slowly through the nose,

using the diaphragm muscles to push all

the air out of the lungs, taking the navel

towards the spine. Pause at this emptiest

point, and then repeat the sequence for

five minutes, visualizing the stress and

anxiety leaving your body as you exhale.

Repeat whenever you feel stressed.

• Meditate. An ancient practice,

meditation offers many benefits, and with

today’s apps for smartphones, guided and silent meditation are

available at any time. Check out “The

Best Meditation iPhone & Android Apps

of the Year” (www.healthline.com/

health-slideshow/top-meditation-

iphone-android-apps#1) to help find a

more relaxed and healthier state of

mind.

• Explore the use of essential oils.

Essential oils contain constituents that

are both calming and stimulating and

can induce a specific type of effect

depending on what an individual needs

to restore balance. Refer to this month’s

article, “De-stress with Essential Oils.”

bE REALiStiC! Throughout the

holidays, images of happy people, close

families and couples in love spreading

joy and creating memories surround us.

The reality is that most of us don’t experience that “perfect

holiday,” and comparing our lives to those unrealistic

expectations can create frustration and pain. So don’t! Instead,

reflect back on past years and identify events, habits or

circumstances that increased your stress. Do you try to do too

much? Are certain family members or get-togethers

uncomfortable? Then think of ways to approach such situations

using some of the natural approaches above for a calmer,

happier and less stressful holiday season.

Karen Gilchrist is a writer, yoga instructor and longtime

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

sandhillsnaturally.com. A complete list of sources for this article

can be found on our website, www.sandhillsnaturally.com.

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get snacking!by Sueson Vess

Hectic days getting prepared for the holiday season, social

gatherings and kids on holiday break all call for one thing —

snacks! This is a terrific snack mix that is perfect for holiday

gatherings. It is gluten- and dairy-free, packed with flavor and

uses the nutritious cashew nut. Not only do cashews have a

lower fat content than most other nuts, but they are loaded

with anti-oxidants, copper, manganese, magnesium, vitamin K

and zinc.

If you aren’t familiar with Aleppo

peppers — the Aleppo chili pepper

comes to us from southern Turkey, near

the Syrian town of Aleppo, which is

considered one of the culinary meccas

of the Mediterranean. It has a moderate

heat level with some fruitiness and mild,

cumin-like undertones, with a hint of a vinegary, salty taste. If

you can’t find this spice at your local market, you can order it

online.

This is a great holiday treat to make for friends and

family!

KRiS’S CASHEW tiKi SNACK-KRACK Mix

ingredients

8 thick slices of lean bacon

3 cups salted, roasted cashews

4 dried pineapple, cut into 1/3” pieces

2 tablespoons hemp seeds

1 tablespoon gluten-free, low-sodium tamari or soy sauce or

for soy-free, coconut aminos

1 tablespoon honey

1/4 teaspoon Aleppo pepper (more or less to taste)

instructions

Cook bacon: Preheat the oven to 350°. Arrange the

bacon in a single layer on rimmed baking sheet lined with

parchment and topped with a second sheet of parchment.

Bake for 15-20 minutes, until the bacon is crisp. Drain on

paper towels and cut into 1/2-inch strips.

In a bowl, mix honey and tamari; toss the bacon pieces,

cashews, dried pineapple, hemp seeds and Aleppo pepper in

honey/tamari blend until all are thoroughly coated.

Spread on a rimmed baking sheet and bake for 20

minutes in 350° oven, stirring once half-way through cooking

and until the bacon is browned.

Taste and adjust seasoning, adding sea salt if needed and/

or more Aleppo pepper.

Stir occasionally until cool, and then serve and watch it

disappear. Recipe may be doubled.Adapted from F&W’s Best Party Snacks, Tiki Style: Return

of the Killer Zombie, published November 2008.

Chef Sueson Vess is shown here with daughter-in-law and

chef Kris Guffa, namesake of Kris’s Cashew Tiki Snack-Krack

Mix. Chef Sueson Vess is the author of the cookbook Special

Eats, and healthy gluten-free/allergen-free living is her passion.

A resident of Moore County, Chef Vess provides food coaching

services to help others achieve a “good-for-your-health”

lifestyle, especially for special dietary needs or during special

medical situations. She can be reached at 1-800-981-5029 or

[email protected].

Tree of Life910.366.3664

126 W. Main St., Sanford NCwww.piyo4me.moonfruit.com

Group fitness classes and wellness shop, specializing in Yoga & Piyo

Page 7: Sandhills Naturally • December 2014

December 2014 www.SandhillsNaturally.com 7

nutRition

stay healthily hydrated this winterWhen the mercury drops, it's more important than ever to

stay properly hydrated. During the winter, people may not seem

to sweat as much as in the summer, but that doesn't lessen one's

risk of dehydration.

"As a hospital physician, I've seen far too many people

succumb to dehydration-related health scares, stemming from

high-elevation ski trips to travel to simply forgetting to drink

water because it's cold outside," says Dr. Ralph E. Holsworth,

director of clinical and scientific

research for Essentia Water and

medical physician at Southeast

Colorado Hospital. "Staying

properly hydrated can help

ensure good health through

the winter, reduce dry skin and

even help you flush toxins out

of your body to reduce the

chances of getting a winter cold

or flu."

booSt youR boDy'S HyDRAtioN

Roughly 75 percent of the

North American population is chronically dehydrated. By the time

you feel thirsty (and sometimes when you don't) you may already

be getting dehydrated. Whether you're skiing or just taking a

walk on a brisk day, the experts at Essentia Water provide these

simple tips to help you stay hydrated throughout the winter

season and beyond.

* Set a daily water intake goal. A good rule of

thumb for daily water intake from food and fluids is 2 liters for

females and 2.5 liters for males with moderate physical activity

levels. Adjust your personal goal to account for climate and

activity level. Start your day by filling a tumbler or setting out

bottles of your favorite water totaling your goal. Supplement

with healthy foods that have high water content like soup, salad

and pears.

* Winter it up. During cooler weather, chilled water

isn't very enticing. To make it more appealing, warm a mug of

water or add a burst of flavor from your favorite winter fruit like

oranges, tangerines or cranberries. Drop in a cinnamon stick for

an added flavor kick and enticing aroma.

* Check the mirror. A

tried and true way to know if you're

getting enough water is to check your

mirror. If your skin appears dry and

flaky, it's time to drink more fluids.

* Drink electrolyte-enhanced alkaline water (also called functional water). Wellness experts agree that disease

and infection have a hard time

thriving in an alkaline environment.

High-pH water can help neutralize

acid levels and restore your body to

a natural state. Functional water can

help you avoid or fight winter colds and flu, hydrate your skin

and re-hydrate someone who is showing signs of dehydration.

* Pack the H20. From carrying a backpack to wearing a

special hydration pack — it's important to bring water with you

during winter outings. If you simply can't bring it with you, be

sure you have a list of stores that offer bottled water, and keep a

supply of it in your car's trunk for emergencies.

While you may not feel it, your body is in need of proper

hydration even on the coldest winter days.

Contributed by Family Features and Essentia Water, www.

essentiawater.com. Photo courtesy of Getty Images.

Chiropractic Wellness ClinicDr. David H. Fonke

910.436.33361570 Hwy 24/87, Cameron, NC

Call 910.436.3336 today for your free consultation. www.cameronchiropracticwellnessclinic.com

Symptoms you are experiencing may be caused by spinal sublixations. Spinal adjustments with the Activator adjusting instrument are gentle and effective.

Lisa Whalen, CLTC® Financial Associate Office: 919-708-5031 Cell: 919-356-0309

Strength and stability— without compromising integrity Thrivent Financial is more than a financial services provider—we’re a membership organization of Christians, and we honor our members in everything we do. For the third year running, we’ve been named one of the “World’s Most Ethical Companies” by Ethisphere Institute. We earned this award as a result of our leadership in promoting ethical business standards and for introducing innovative ideas to benefit the public. Ethisphere Institute is a leading international think tank dedicated to the creation, advancement and sharing of best practices in business ethics.

Strength and stability— without compromising integrity

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VALUES ARE IMPORTANT TO US AND OUR MEMBERS

Page 8: Sandhills Naturally • December 2014

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living

it takes a village — and a clinicby Deborah Wilson

At 7:00 a.m. the Spay Neuter Veterinary Clinic (SNVC)

in Vass, North Carolina, is already buzzing quietly as the

staff prepares for the sixty-plus animals expected for surgery.

Meds are prepared, surgery units are packed and the endless

paperwork insuring proper health history and contact

information is put in order. As clients arrive, the technicians

receive the pets and begin the

workup for each pet's surgery.

Information not submitted on-line

or by mail is finished up by the

clinic managers with the owners.

The majority of the pets seen at

the Spay Neuter Veterinary Clinic

come from individual owners

from an 11-county area of the

Sandhills region. County animal

control centers as well as other

nonprofit animal welfare groups

utilize the clinic's affordable spay/

neuter fees and are scheduled as a

group. Planning surgeries require

the right balance of canine and

feline spay and neuter operations

to maximize the limited surgery

time each day. The dogs and cats are

returned to their owners the same

day as surgery with pain medications and instructions for care.

The SNVC staffs two veterinarians based upon the

number of surgeries scheduled. Dr. Cynthia Eaton purchased

the Practice in 2014 from Dr. Joe Currie who founded the

Spay Neuter Veterinary Clinic through his participation with

Companion Animal Clinic Foundation (CACF). Dr. Mackey

serves as the second lead, surgeon bringing years of experience

from private practice. The staff includes both veterinary

technicians and office staff who provide the critical conduit

between the SNVC and the community.

Since opening in 2008, over 40,000 surgeries have been

provided to central North Carolina.

Companion Animal Clinic Foundation owns the building

and equipment and provides the subsidy to the SNVC to enable

them to offer affordable spay/neuter surgeries for individuals

that do not have a private veterinarian and animal welfare

groups that are sheltering and adopting out animals. The vision

began in 2004 through discussions sponsored by Tom Daniels,

Marie Schwindl, Patricia Smith and Deborah Wilson with local

veterinarians and Dr. Kelli Ferris of the College of Veterinary

Medicine at North Carolina State University. In 2005,after

planning and research, Companion Animal Clinic Foundation

was established as a 501c3 charitable organization, with the

mission to provide affordable spay/

neuter for companion animals

to address pet overpopulation

in central North Carolina.

Fundraising ensued to retrofit

of the building at 5071 US #1,

Vass, N.C., (currently the SNVC)

into a volume-based spay/neuter

surgery facility. Companion

Animal Clinic Foundation hosted

annual fundraising events,

solicited private donations and

secured grants from 2005-2014

to provide close to 1 million

dollars to create the clinic. At

the heart of CAC Foundation

is the operating system — the

Spay Neuter Veterinary Clinic and

the extraordinary staff that work

day after day helping people be

responsible pet owners.

The endeavor of low-cost spay/neuter was not trivial. The

first five-year budget was based on economic assumptions

for the building up-fit and operating the SNVC over the first

three years. Planning assumed that as the number of surgeries

increased, the subsidy for operations would allow the SNVC to

expand their scope. The initial service area was nine counties

and today the SNVC serves 11 counties. In December of 2012,

CAC Foundation purchased the building from Mr. Willard

Rhodes, who had provided the facility at a free lease until CACF

was able to purchase it from him. CAC Foundation is satisfying

the mortgage, maintaining the equipment and property and

subsidizing the Spay Neuter Veterinary Clinic operations, a

double-edged sword since as the Spay Neuter Veterinary

Clinic increases the volume of surgeries, the equipment

needs are great, as is maintenance to the physical plant and

expanded staff requirements to accommodate more surgeries.

The 40,000 Surgery Performed by the Spay Neuter

Veterinary Clinic...PANDA!

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December 2014 www.SandhillsNaturally.com 9

living

Nevertheless, CACF economic planning from the

beginning paid off as the SNVC has provided

affordable spay/neuter through a well-run, first-class

veterinary surgical clinic. CACF then and now is

managed by an all-volunteer board of directors from

diverse backgrounds. Mindful efforts to retain local

revenue and limit the rising costs of operations

for "affordable" spay/neuter have been possible

clearly through the positive efforts of the SNVC staff

and veterinarians.

Animal control centers' intake numbers escalate

on average by 13% annually. Historically, adoption

was not an alternative to euthanasia. Rural and

less affluent counties exhibit higher intake and

experience higher euthanasia rates. Yet all counties

spend from two to three times the cost of

"affordable" spay/neuter to euthanize an animal

because there are not enough adoption options.

The mission of spay/neuter is multifaceted, both

as a community service and as a fiduciary benefit.

By reducing intake, thus euthanasia, animal

control centers can better utilize tax dollars for

training, adoption and education for the public. Companion

Animal Clinic Foundation is funded through private

donations and grants, thus fundraising is critical in

keeping the rates as low as possible at the SNVC.

The mission of Companion Animal Clinic

Foundation is not finalized. It is the portion of

animal welfare that often lacks the glitz of warm

and fuzzy feel-good emotions that adoption agencies

garnish, yet it is the only way to end the needless

slaughter of adoptable companion animals, and it

is the glue that connects animal groups. Founding

board members trusted the old adage, "If you

build it, they will come," as there was a clear

need for a low-cost spay/neuter service.

Furthermore, and paramount to the mission

was the philosophy that pet owners,

if given an option, would do the right thing.

Prevention is the best cure. The proof: Over 40,000

surgeries provided by the Spay Neuter Veterinary

Clinic.

Deborah Wilson serves on the CACF Board of

Directors and resides in Southern Pines. For more

information or to donate, call 910.692.3499 (FIXX) or

visit www.companionanimalclinic.org

Add Thermography to your breast care program for painless,

touchless, radiation-free early detection of

breast disease.

Now offering $25 discount on first breast thermogram

in October and November 2014. Call

910-527-7733 to schedule your

appointment.

Sherefé (pronounced "sherefay") means "Cheers!" in Turkish.Situated in an elegant building in historic downtown Fayetteville, Sherefé offers a superb dining experience for every occasion. Well known for

serving healthy cuisine with a Mediterranean flair, Sherefé's beautiful interior boasts three dining rooms along with three private rooms. Our focus is on authentic, fresh, healthy, local and sustainable food. Whether a quick lunch, private event or dinner before the theater, Sherefé offers an unparalleled culinary experience.

910.630.3040 www.sherefe.net 114 Gillespie Street, Fayetteville, NC 28301

If a pet is on your gift list, make sure to shop at the area shelters, and get your new pet spayed or neutered.

Page 10: Sandhills Naturally • December 2014

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using autumn's bountyLEAVES: CoMPoSt, MoLD oR MuLCH

by bill Kohlhaase

living

Leaves, easily turned into protective mulch, soil-enhancing leaf mold or rich compost, are the fall season’s gift to the composter. Sure, raking can be hard work even for composters who know the value in each and every leaf. But leaves have long been a treasure for the gardeners: easily available, rich in nutrients, an effective mulch in winter and summer and, once decomposed, extremely beneficial to the soil.

But making leaf compost isn’t as easy as piling up a bunch of leaves and spreading them in the garden the following spring. Leaves, by themselves, do not make the rich soil amendment that all composters strive to achieve (but they will make leaf mold, a valuable soil addition; more below). Many of us started composting with leaves alone and it took a few seasons worth of experience to learn just what to add and how to maintain our heaps to turn our leaves into rich hummus. But leaves, in their abundance, can be the primary ingredient in successful compost. And their use is one of the most rewarding green practices a gardener can employ.

Leaves are a tremendous and largely unnecessary burden on our landfill systems. And as a valuable resource to the gardener, the shame is wasting them at all. Stu Campbell, the author of "Let It Rot!" writes, “throwing them away is one of the worst kinds of conspicuous waste I know.”

LEAF NutRitioNWhat’s wasted? Pound for pound, the leaves of most tress

contain twice the mineral content of manure. Because they’re a form of organic roughage, they can dramatically improve drainage and aeration of the soil. And they provide the perfect nutrition for beneficial microbes. In short, they make soil come alive.

Leaves are rich in the trace elements your soil needs. A tree is an effective mineral extractor, putting down deep and intricate root systems that funnel calcium, magnesium, potassium and phosphorus from the soil into its trunk and out to its leaves. Fifty to 80 percent of all the nutrients trees extract from the ground end up in the leaves. Gathered at their peak and composted correctly, leaves will transfer this nutrition to your soil.

But all leaves are not created equal. The leaves of the eastern hemlock have twice as much nitrogen as the leaves of the red maple. White ash leaves are loaded with calcium, but hemlock not so much. White ash leaves have a pH of 6.8; sugar maple leaves have a pH of 4.30. Some leaves aren’t suitable at all for composting, or should be used very sparingly. The leaves of black walnut trees and eucalyptus trees contain a natural

herbicide that may keep your garden seeds from germinating.To avoid wasting all these valuable nutrients and roughage,

it’s important to know how to use leaves effectively. Leaves are at their nutrient best shortly after they’ve fallen from the tree. Soon thereafter, their nutrient value begins to disappear. Leaves

left on lawns or in piles over winter lose much of their mineral value to leaching. Leaves composted without shredding and not mixed with a green source of nitrogen may sit for years before decomposing. Without a source of nitrogen, leaves will not become compost but instead become leaf mold, a valuable soil addition in terms of drainage and water-holding capability, but not as valuable as mineral-rich compost.

LEAF CoMPoSt, LEAF MoLD, LEAF MuLCHWhat you intend to make with your leaves will determine

the process you use. Many gardeners, especially those with abundant access to leaves, will have use for all three leaf products: compost, mold and mulch. Some will be looking only to make compost to enrich their soil. Gardeners with soil drainage problems will want to make leaf mold to improve the crumb and friability of their soil. Those with perennial plantings and extensive shrubbery will want leaf mulch to protect their plants and improve the soil’s water holding capabilities. Making the decision easier is the fact that any of the products can be used more or less effectively for any of these uses. But for the best utilization of leaves’ nutrition, you’ll want to make compost.

Page 11: Sandhills Naturally • December 2014

December 2014 www.SandhillsNaturally.com 11

(910) 692-3811 • www.naturesowninc.com195 Bell Ave., Southern Pines, NC 28387

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tHE RAKE’S PRogRESSLet’s start at the beginning. Leaves should be gathered as

soon as they start falling from your trees. At this point, they contain the most nitrogen, and their cells are still pliable and friendly to decomposition. Not only do leaves give up nitrogen as they sit around, but the cells walls harden, becoming resistant to break down. As the lignin between cell walls dehydrates, it not only resists decomposition, but its ability to transmit nutrients through the soil (cation exchange) is decreased. Using freshly fallen leaves to make mold or compost preserves the leaves’ mineral content, and it increases the function that transmits that nutrition from soil to plants. Lignin also provides nutrition for the bacteria that will facilitate the decomposition process. The more viable the lignin, the faster you’ll have compost.

SHREDDiN’Leaves break down slowly. A pile of unshredded leaves

without added nitrogen sources may sit for years before it will be completely decompose. Early-season raking of clipped grass and leaves help solve this problem by supplying an already mixed source of leaves and grass. As the season moves on, only leaves will be available. To make quality compost, leaf shredding is essential. This can be done by commercial shredders, which are notoriously expensive, noisy and fragile. Or shredding can be done with your home lawn mower. Don’t be content to run over your leaves once. Maximum shredding is important for quick breakdown. It’s easier if you employ help to pile up the leaves again once you’ve passed over them with the mower. Several passes will give you a fine, quick-to-decompose product. This is true if you’re making compost or leaf mold. In a pinch, a Weed Whacker or other line trimmer can be used to reduce leaves to a more compostable size.

Unshredded leaves left to mold will pack tightly in layers, delaying the molding process sometime for as much as two or three years. Even in a compost tumbler, unshredded leaves will sit through the season while all other green materials around it decompose.

PiLiNg oN LEAF MuLCHNow’s the time to decide what to do with your leaves. If

using them as mulch, they can be applied directly under trees, shrubs and plantings to protect the soil and provide insulation from the cold. Don’t be afraid to pile it on. Loft is important; the higher the pile and the more air trapped inside it, the better the insulating properties. Several inches is a good start. The leaves will compress and layer as the season progresses. In extremely cold climates, a foot of leaf mulch is not too much. Remember that leaves generally increase the acidity of soil. It’s a good idea to test soils in the spring and add lime or other alkaline substances if you pH is not to your plants’ liking. If using whole leaves or those not finely shredded, you’ll want to pull them back in the spring to allow the soil to warm. Unshredded leaves can also make a sort of canopy over soils, allowing moisture to run-off and not get to the ground. Finely shredded leaves tend to work themselves into the soil and encourage moisture absorption. Also, shredded leaves will not inhibit the spring soil warming process as much.

Studies have found that mulching leaves directly into turf, lawns and gardens has many benefits and a few drawbacks. Generally, mulching directly into turf increases aeration and friability of soils, allowing grasses to spread and thicken. It will also lower nitrogen-to-carbon ratios of soils if done to extremes. A large amount of shredded leaves left on turf results in leaf

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Page 12: Sandhills Naturally • December 2014

12 www.SandhillsNaturally.com December 2014

living

litter being apparent the next spring and a chance that new grass growth will be discouraged by the cover.

If you have an abundance of leaves, it’s a good idea to store some in contained heaps to use later during the growing season as mulch. Yes, they’ll lose some of their nutritional benefit through leaching and off-gassing. But come spring, they’ll help conserve moisture in the soil during the growing season and will slowly become integrated into your garden. The decomposition that occurs during the storage process is beneficial. You’re making leaf mold.

MoLD DoES MuLCH oNE bEttERLeaf mold is a step past leaf mulch. It’s made in much the

same way as compost, but with little or no nitrogen added to the leaves. Leaves left in contact with the earth and its wealth of beneficial microbes will slowly turn to leaf mold. The speed at which this happens depends mainly on the size of the leaves, shredded or not. Just leaving leaves where they fall will eventually result in leaf mold, not a bad thing in wooded areas, but not a good thing on your lawn (see “leaves on turf” above). Some gardeners with whom patience is a virtue, see little reason to “artificially” make leaf mold. Those of us without that patience are glad to encourage the natural process.

Making leaf mold is similar to making compost. Piling leaves in heaps or in bins and cages is about all that’s necessary. Keep the piles uniformly moist. Turning them on occasion is helpful but not necessary. Matting, a problem with leaf-only piles, is minimized by frequent turning. Keeping the pile under a plastic tarp will help conserve heat and moisture. Be sure that the pile has access to air. Even piled in cages, leaves can take three years to reach optimum condition. But if you shred finely, turn the pile and keep it uniformly moist, you’ll have usable product in six to 12 months. Leaf mold can also be made in plastic bags by filling lawn bags with shredded leaves, dampening and poking a few holes to let in air.

Making leaf mold (or compost for that matter) in raised beds can greatly increase the volume of your soil. Filling a raised bed with shredded leaves in the fall and turning them into the soil as soon as possible is one of the most beneficial things you can do for your contained soil. Covering the bed with plastic over the winter will speed the assimilation process.

Leaf mold absorbs five times its weight in water. Turned in to hard and clay soils, it will help make them more friable and root-friendly while maintaining good moisture levels. And any leaf mold

not used in your garden makes a great addition to your compost heap.

LEAF CoMPoStMaking leaf

compost isn’t different than making other compost. Bins, cages, piles and tumblers will all give satisfactory results, though at different speeds. Because leaves are mostly carbon (60 parts carbon to one part nitrogen), more attention must be paid to the carbon-nitrogen balance. Not only will the right ratio of leaves to green material or manure yield a more nutritious product; it will also give you compost more quickly.

Chopping and mixing leaves with other brown and green ingredients will speed decomposition by four times. Five parts leaves to one part manure will get your compost pile up and hot. Using only grass clippings requires five part leaves to two or three parts clippings. Kitchen waste, including coffee grounds and those last trimmings from your garden, will also increase the nitrogen content of your pile. But don’t over do it. Too much nitrogen will help make your heap smell or turn anaerobic. Being sure your pile gets enough oxygen will help prevent this problem. To avoid matting, frequent turning of leaf piles is a must. Turning distributes moisture among water-repellent leaves, making for more uniform decomposition.

Writen by Bill Kohlhaase and reprinted courtesy of Planet Natural. Planetnatural.com has been providing products for a healthy home, lawn and garden since 1991. Photo credits: pg. 10, © Jose Fuente, Dreamstime Stock Photos; pg. 11, © Paul-andré Belle-isle, Dreamstime Stock Photos.

Page 13: Sandhills Naturally • December 2014

December 2014 www.SandhillsNaturally.com 13

make your own body scrub boDy SCRubS FoR youRSELF oR FoR AN EASy, NAtuRAL giFt

by Joy g. Crowe

D.i.Y.

Ahhh, winter. Cold weather,

hot showers, dry skin.... Use your

shower to do more than just

wash your body. Just like the skin

on your face, the skin on your

body sheds regularly, revealing

new healthier skin underneaath.

A body scrub can help encourage

the process and leave you feeling

invigorated as well.

Massaging a body scrub

over your skin helps in several

ways. It exfoliates skin, removing

dead skin cells. The massaging

action stimulates lymph flow and

circulation, increasing blood flow

to the skin's surface. And you can

moisturize and hydrate the skin, all in one step.

Store-bought scrubs may contain natural ingredients,

like salt, sugar and crushed nut shells. Some contain chemical

exfoliants, such as alpha hydroxy, glycolic acid and salicylic

acid. You can make your own homemade body scrub with

ingredients from your pantry, like olive oil, cocount oil, raw

sugar, salt, oatmeal, essential oils and even coffee. If you

have Vitamin E oil, add a few drops. It is beneficial for the

skin and will act as a natural preservative. Play with different

combinations of ingredients to find the one you like best.

Scrubs also make a quick homemade gift!

SugAR/SALt boDy SCRub

• 4-8 drops of your favorite

essential oil (or mix two or three)

• 1 cup of raw sugar (or brown

sugar, or salt)

• 2 teaspoons of oil

Oil suggestions: Jojoba, Rose Hip,

Fractionated Coconut Oil or Sweet

Almond Oil

Essential oil suggestions:

Frankincense, lavender, ylang ylang,

and geranium are recommended

for their benefits to skin.

Mix all ingredients and store in

glass container with a lid. Directions

for use: Soak in a warm bath for

8-20 minutes. Dip your hand into

the salt/sugar mixture and use to massage your body. Apply in a

gentle circular motion, avoiding face and other sensitive areas.

Or use in the shower, massaging over wet skin. Rinse with tepid

water. The initial shower or soaking in the bath) will soften the

outer layer of skin and help the scrub work. Your skin will feel

soft, silky and invigorated.

Joy G. Crowe is a mother of two and the publisher of

Sandhills Naturally and Kidsville News of Harnett & Lee Co. She

enjoys learning new ways to using essential oils at home for

health and wellness. Recipe contributed by Kelli Edwards.

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Page 14: Sandhills Naturally • December 2014

14 www.SandhillsNaturally.com December 2014

handling grief during the holidaysThe holidays are meant to be a joyous time. But for

someone dealing with grief, celebrations can be extremely

difficult. If you are grieving over a recent loss, or one that

happened years ago, experts say there are things you can do to

make facing the demands and the expectations of the holidays

a little easier.

"There are no rules on how to deal with grief during the

holidays," says South University, West Palm Beach Master of

Arts in Clinical Mental Health Counseling Program Director, Dr.

Denny Cecil-Van Den Heuvel. "You get to decide what is best

for you."

Cecil-Van Den Heuvel speaks from both personal and

professional experience. In addition to her university duties, she

is also in private practice where she helps patients deal with loss

and life's struggles. She also experienced a great loss of

her own. Twenty-six years ago, her husband was killed

in a plane crash, leaving her to raise their 5-year-old son

alone. She was just 31.

"It's not easy being a widow or having a family member

die, because people watch you and make judgments about you

and about how you are coping with loss," says Dr.

Cecil-Van Den Heuvel. "You're not supposed to

get over it. You don't get over loss. You integrate

the loss into your life so you become stronger and

wiser. You understand the value of life more from

your losses."

Cecil-Van Den Heuvel has advice on how to

handle your grief during the holidays.

HoNoR youR LoVED oNE

Finding a way to honor your loved one during

the holiday celebration can be especially

important, and meaningful, if the loss is recent.

"Honor the one who is not there, and

embrace what no one got to experience about

that person but you. That may entail going to the gravesite, or

to where the ashes are spread," Cecil-Van Den Heuvel says.

"You can even do a ritual of saying one thing about that person

that they would have brought to the holiday if they had been

there."

it'S o.K. to bE SAD

Pretending to be happy and cheerful, especially after a

recent loss, can be a tremendous strain.

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Page 15: Sandhills Naturally • December 2014

December 2014 www.SandhillsNaturally.com 15

wEllnEss

"Buy local, it's thousands of miles fresher."The Butcher and the Baker serve the Fayetteville, NC area with natural, local and artisan products. Locally grown, sourced and made, most products in our store come from within 100 miles. Our selection includes natural and grass

fed meats, specialty meats, artisan baked goods, and local eggs and dairy. Shop knowing that you are supporting the health of your family with our all natural products, and supporting our community and local economy. Stop by or order

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"If you choose to be melancholy and

sad, that's O.K. — you need to mourn. A

lot people walk a wide circle around it, but

everyone deals with grief and loss

differently," Cecil-Van Den Heuvel says. "You don't have to do

the 'chin up - everyone has to be happy' routine."

She also recommends journaling, if you are thinking a lot

about your loss, as a way to explore and express your feelings.

it'S o.K. to bE HAPPy

Don't be afraid to take part in fun holiday activities, and

don't feel guilty if you do find yourself having a good time

during the celebrations.

"Enjoy the presence of those around you," encourages

Cecil-Van Den Heuvel.

DoN't SEt youRSELF uP

Cecil-Van Den Heuvel believes it is easy for those who are

grieving to set themselves up to have a bad holiday. "People

anticipate what they're going to feel and set themselves up to

some degree to have a horrible time," she explains. "Do not set

the stage for what the day is going to be like. Just allow it to be

what it is."

She speaks of her own experience dealing with the loss of

her husband.

"There were many times that I thought, this is going to be

the hardest year because it was the fifth anniversary of his

death, or some other milestone. And, many times it turned out

not to be the hardest year despite those milestones — but it

could have been a hard year if I'd pushed it. Don't choose to go

in the black hole and stay there."

bE AutHENtiC to youRSELF

Being authentic to yourself is the most important aspect of

grieving during the holidays, or anytime.

"Allow yourself to feel the pain so you can integrate it into

your life and learn and grow from it," she says. "Nobody wants

to suffer, but suffering has its purpose, and that purpose is

growth. There is always going to be life and death, and we

need to grow from grief rather than being victim to it."

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Page 16: Sandhills Naturally • December 2014

16 www.SandhillsNaturally.com December 2014

saving the monarch butterflyLEADiNg SCiENtiStS, oVER 200 gRouPS AND CoMPANiES CALL FoR MoNARCH PRotECtioN

In the face of staggering declines of monarchs, more

than 40 leading monarch scientists and ecologists and more

than 200 organizations and businesses urged Secretary of

the Interior Sally Jewell to protect these butterflies under the

Endangered Species Act. The November letters came in support

of a formal petition to the U.S. Fish and Wildlife Service seeking

federal protection for monarchs. The petition was filed in

August by the Center for Biological Diversity, Center for Food

Safety, The Xerces Society for Invertebrate Conservation and

renowned monarch scientist Dr. Lincoln Brower.

The North American monarch butterfly population has

declined by 90 percent in the past 20 years, dropping from a

high of approximately 1 billion in the mid-1990s to fewer than

35 million butterflies last winter – the lowest number ever

recorded. The dramatic decline is being driven by the loss of

milkweed plants – the monarch caterpillar’s only food – caused

by increased herbicide use resulting from the widespread

planting of genetically engineered crops in the Midwest, where

most monarchs are born.

“The extensive use of the herbicide glyphosate on

genetically engineered crops has all but wiped out milkweed in

crucial monarch breeding areas. If we have any hope of saving

monarchs, our agricultural practices must be at the forefront

of the conversation,” said Larissa Walker, pollinator program

director at Center for Food Safety.

“The monarch butterfly is North America’s most well-

known and cherished insect,” said Sarina Jepsen, endangered

species program director at the Xerces Society. “Without

immediate action to protect this species and restore critical

milkweed habitat, the spectacular migration of the monarch

butterfly may no longer be an experience for future generations

to enjoy.”

“The Endangered Species Act is the most effective tool

available for spurring the large-scale effort that’s needed to

protect the amazing monarch butterfly from extinction,”

said Tierra Curry, senior scientist at the Center for Biological

Diversity.

Signatories of the sign-on letters include author Barbara

Kingsolver, as well as leading monarch scientists and advocates

Karen Oberhauser, John Pleasants, Ina Warren, Robert Michael

Pyle, Gary Nabhan and Lincoln Brower, among others.

Groups supporting the petition through the sign-on letters

include environmental organizations, religious groups and

businesses. Among the signatories are Amy's Kitchen, Catholic

Rural Life, Center for Media and Democracy, Citizens Campaign

for the Environment, Clif Bar, Conservatives for Responsible

Stewardship, Dr. Bronner’s Magic Soaps, Ecological Farming

Association, Endangered Species Chocolate, the Endangered

Species Coalition, Environment America, Equal Exchange, Family

Farm Defenders, Green America, Greenpeace USA, Humane

Society of the United States, National Audubon Society, Slow

Food USA, Sierra Club, Wild Farm Alliance and numerous

Riverkeeper chapters from across the country.

Center for Food Safety is a nonprofit, public interest

organization with over half a million members nationwide. CFS

and its members are dedicated to protecting public health and

the environment by curbing the use of harmful food production

technologies and instead promoting sustainable alternatives.

The Xerces Society is a nonprofit organization that protects

wildlife through the conservation of invertebrates and their

habitat. Established in 1971, the Society is at the forefront of

invertebrate protection worldwide, harnessing the knowledge

of scientists and the enthusiasm of citizens to implement

conservation programs.

The Center for Biological Diversity is a national, nonprofit

conservation organization with more than 800,000 members

and online activists dedicated to the protection of endangered

species and wild places.Reprinted with permission from the Center for Food Safety,

www.centerforfoodsafety.org. Photo credit: © Rall, Dreamstime Stock Photos.

Page 17: Sandhills Naturally • December 2014

December 2014 www.SandhillsNaturally.com 17

Shopping, working, family gatherings, travel and any number of situations can be extra stressful during the holiday season. Add a few drops of your favorite de-stress essential oil or blend into a tissue and tuck in your pocket; when you start to feel stressed, pull out your tissue and inhale the aroma. Use a roll-on and keep it in your purse or pocket; roll on pulse points, chest and neck, take a deep breath and allow yourself to return to a state of calm.

As we approach the holiday season, here are some smart ways to stay balanced and keep our immune systems strong.

DE-StRESS FRoM A HECtiC DAy WitH AN ARoMAtHERAPy bAtH oR FootbAtH

Bath: Mix 4-8 drops of essential oil in 1 teaspoon of carrier oil, such as fractionated coconut oil. (You can also add the essential oil to 1/2 cup of whole milk or heavy cream.) Set aside. If you have muscle aches, add epsom or Dead Sea salts with white fir essential oil (4 drops) and a grounding essential

oil like Balance,a blend of spruce, frankincense, chamomile and others (4 drops). Fill the tub with warm water and immerse yourself. Add the essential

oil mixture and swirl the water around you. Massage your skin and breathe in the aroma. Remain in the tub for 10-15 minutes.

Foot bath: Mix 1-3 drops of essential oil in 1/2 teaspoon of carrier oil, such as fractionated coconut oil. Set aside. Fill a tub (deep enough to cover your feet and ankles) with warm water. Add the essential oil mixture, stir well and immerse your feet for 10-15 minutes. Breathe in the aroma and massage your feet.

DiFFuSE to SuPPoRt Joy, CoMFoRt AND bALANCE iN tHE HoME oR oFFiCE

Diffusion: Follow diffuser manufacturer’s instructions to fill the air with therapeutic aroma. My favorite blend is lavender, wild orange and peppermint essential oil (3 drops of each).

Don’t have a diffuser? Here are some easy alternatives.Cotton balls: Place 2-4 drops of essential oil on cotton balls

and place nearby or tuck into the grate of a fan or air vent in your home or car.

Warm water: Add 2-4 drops of essential oils to a small pan of simmering water

Pine cone diffuser: Add 3-5 drops to several dried pinecones and place in a decorative bowl for an instant diffuser. Refresh essential oils as needed.

Scenting an artificial tree, wreaths and garland: Use pine

cones, inexpensive cloth ornaments or ribbons; add 5-8 drops to each pine cone/ornament/ribbon and hang on your artificial tree, wreath or garland. Refresh essential oils as needed.

Fire logs: Add 1-2 drops of your essential oil blend to fire wood, allow it to absorb into the wood prior to use.

Fire starters: Add 1 drop of essential oil or blend to pine cone to use as a fire starter. Allow the essential oil to absorb into pinecone prior to use.

iNHALAtioN – FoR ANytiME StRESS RELiEF, MooD ENHANCEMENt oR WELLNESS SuPPoRt

Inhalation: Put 1-3 drops of essential oil on a tissue and inhale the aroma through your nose. Pause and inhale again. (Avoid touching your nose with the tissue.)

PERFuME – CuStoMizE A SigNAtuRE SCENt FoR PERSoNAL uSE oR AS A uNiquE giFt.

Perfume: Mix 10-20 drops of essential oil in 1 tablespoon of jojoba. Apply to pulse points, such as inner wrists, behind knees or backs of ankles. Store in a small glass dropper or roll-on bottle.

SCENtED WRAPPiNg PAPER AND CARDS ADD A FEStiVE FLARE to youR HoLiDAy.

Scented wrapping paper and cards: Use 1-4 cotton balls (depending on size of container); add 1-3 drops of your favorite essential oil or blend to each cotton ball and place cotton balls, paper and or cards into a sealed container, like a Ziplock bag or storage bin. Allow the aroma to infuse for 24 hours before use.

RooM SPRitzERS – EASy AND AFFoRDAbLE to MAKE

Use a room spritzer in your home or office to shift a mood, soothe a physical or an emotional concern or create a peaceful, comforting, uplifting space for you, your family and friends. It also makes a great stocking stuffer.

Spritzer: Mix 10-12 drops of essential oil in 8 ounces of water in a mister bottle. Shake well before each use, Mist as high up in the room as you can; this allows the mist to fall through a greater volume of air space. Avoid getting into eyes.

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.

de-stress with essential oilsby Kelli Edwards

wEllnEss

Page 18: Sandhills Naturally • December 2014

18 www.SandhillsNaturally.com December 2014

Holiday Gift Guidefor locally grown/raised, handcrafted, recycled, upcycled,

natural and green gifts.

butt naKED soaps & suchServing the Sandhills Area and beyond from Aberdeen.910.690.3408 [email protected] may not realize how much healthier and radiant your skin can be until you use Butt Naked all-natural handmade soap! • Made Locally • Gift Baskets • Wedding Favors • Corporate Gifts • Any occasion. Call or text 910.690.3408 today!

gREEn gooDsEco-friendly Recycled, Repurposed and Organic Goods220 NW Broad St., Southern Pines. 910.692.5211, www.greengoods shop.comGreen Goods is an Eco-Friendly store where you'll find something special for everyone on your list.

Green Goods carries organic products such as soaps, body care, perfume, beeswax candles, organic bamboo clothing, organic baby products and much more. We also have very unique gifts made from recycled glass, paper, aluminum, inner tubes and believe it or not, even elephant poo.

gREg's aRt, pottERY & giFts122 Maxwell St., Fayetteville. [email protected] made pottery and art, soaps, incense, sage, reiki candles, paper lanterns, clothes, and other fun funky, unique stuff. Paint your own pottery studio for all ages. Birthday parties, homeschool groups, military functions. Call for details.

hollY FiElDs oF golDCrafted in Raeford. [email protected]/shop/HollyFieldsofGoldHolly Fields of Gold is a small mother-daughter business that specializes in handmade jewelry and sculptures. We make the majority of our jewelry and many of our sculptures from real flowers that we grow ourselves in our garden and subsequently embed in a resin.

Our wares can be found on Etsy under “Hollyfieldsofgold.”Photographed by Jacob Lee

JittERbugZ caFE & bEanERY37 Amarillo Lane, Spout Springs.919.499.5880morethanabeancounter@gmail.comwww.facebook.com/jitterbugzcafe.morethanabeancounterJitterBugz offers locally roasted fair trade and organic coffees, local baked goods and more. We’re your neighborhood coffee shop, where you’re always welcome to relax away from home and enjoy our delicious beverages and free WiFi service. Our beans, locally made soaps and artisan olive oils & vinegars are perfect for the holidays.

Kinlaw's supERmaRKEt1802 Sapona Rd., Fayetteville. [email protected], local produce is our first choice. Hand-cut beef, pork and chicken, local and USA raised. Bundle and box specials. 10% military discount always. We are a proud member of "Got To Be NC" and Goodness Grows in NC.

Page 19: Sandhills Naturally • December 2014

December 2014 www.SandhillsNaturally.com 19

lionhEaRt glasswoRKsFind us on [email protected] [email protected] Glassworks is your source for locally handblown and sculpted glass. Fayetteville's master glass artist Shannon Davis makes each piece of art by hand with love. Catch Shannon at the Fayetteville Farmers/City Market or visit [email protected]. Shannon makes animal figurines, jewelry, marbles on stands, oil lamps, jars and more.

REiKi FoR YouLocated in Aberdeen. 910.690.3408 Reiki offers you the opportunity to have balance and wholeness in your life's journey. Reiki works on body, mind and emotional and spiritual levels to reduce stress, promote relaxation and so much more! Call or text Lisa today for your session or to gift a session to your loved one.

REnEw u wEllnEss spaRelax, Refresh and ReNew at RenewU Wellness Spa! 100-B Wicker St., Sanford.910.964.3194 www.facebook.com/ReNewUWellnessSpa www.renewuwellnessspa.comReNewU Wellness Spa wants you to feel beautiful inside and out! Let our team of professionals pamper you by giving you a day to Relax, Refresh and ReNew. We now offer handmade soaps, lip balms and salt scrubs! Spa gift baskets make great Christmas gifts!

sanDhills EssEntial oils910.551.2883 www.mydoterra.com/sandhillsncServing the Sandhills area with therapeutic-grade essential oils. Change your family's health and wellness, naturally. Make gift giving healthful with essential oils, bath and skincare spa products, health and wellness supplements and products for the home.

sonshinE soapsCrafted in [email protected] tested, mother nature approved! Sonshine Soaps blends specially selected vegetable oils, herbs, essential oils, clays and even cocoa powder, creating an unique vegan bar of soap that moisturizes, conditions and exfoliates your skin. Locally owned and operated, Sonshine Soaps are sold at Butcher and the Baker and at Fayetteville's City Market.

sugaRplums momNatural Parenting in a Modern World222 W. Pennsylvania Ave., Southern Pines. 910.684.8016 www.facebook.com/sugarplumsmomSugarPlums Mom specializes in cloth diapers, nursing supplies and babywearing gear. We also have lot of great products for pre- and post-partum moms as well as fantastic gifts and toys for all the babies in your life. Also offering Childbirth Education classes and events for expectant families with Ashley Keith, CD(DONA), LCCE.

shop local!• Your local businesses give back to the community. They live here, too! They are your neighbors, support area school booster clubs and contribute to local nonprofits.• You can find just about anything you need locally.

• Shopping locally saves the environment. Local shops stock a high percentage of locally sourced goods, helping to reduce our global footprint.• Local businesses value, respect and appreciate your business.

holiDaY giFt guiDE

Page 20: Sandhills Naturally • December 2014

20 www.SandhillsNaturally.com December 2014

holiDaY giFt guiDE

tastEFullY simplEFayetteville area.910.494.7860 [email protected]/web/JethompsonWith our easy mixes, you're just two ingredients - or less - away from your favorite holiday appetizer, potluck side dish or dinner party entrée. Business Opportunity - I am looking to growing my Tastefully Simple Team! Two part-time and full-time with big-time perks.

thE butchER & thE baKER213 Franklin St., Fayetteville.910.483.0560 www.thebutcherandthebaker grocery.comServing the Sandhills area with natural, local and artisan products including grass-fed meats, artisan baked goods and local eggs and dairy. Surprise your favorite foodie with a gift basket of gourmet sauces and jams, or pick up a soy candle for a teacher gift. Most products in the store come from within 100 miles. Have dietary restrictions? We have you covered for paleo, whole 30, sugar-free, gluten-free and lactose-

free diets.

thE FaYEttEvillE citY maRKEt325 Franklin St., Fayetteville. Like us on Facebook. The City Market is your year-round hub for local goods ranging from farm-fresh produce to fine knit goods and custom carved wood crafts. For the refined taste, there's jewelry, glassware, rare houseplants and bath & body products. It's a sure bet you'll find that special something for your special someone.

RuDE awaKEning227 Hay St., Fayetteville. 910.223.7833 www.rudeawakening.netOrganic. Fair Trade. Sustainable. Before they were buzzwords, they were who we were. You'll find great coffee in a unique atmosphere and we serve breakfast, lunch and cake. We also have fun gifts ideas - mugs, t-shirts, magnetic poetry, chocolates, gift baskets made to order and gift cards.

thE shops at 123 haY stREEtAntiques & Collectibles.123 Hay St., Fayetteville.910.920.2146 [email protected] www.theshopsat123haystreet.comThe Shops at 123 Hay Street are a wonderful collection of the old with the new, classic with contemporary, wild with the tame! Stop by the shops today. We're open 10:30 to 5:30, Monday - Saturday. Like us on Facebook.

thE pRomisE229 Franklin St., Fayetteville. 910.223.1155 [email protected] Promise is a Christian-based store where God is the owner. We handmake a lot of our items, such as stained-glass mosaics, primitive birdhouses, cabinets, scripture signs and so much more. Come see it snowing at The Promise.

Organic. Fair Trade. Sustainable.

Before they were buzzwords, they were

who we were.

Rude Awakening coffee house227 Hay St., Downtown Fayetteville

910-223-7833 (RUDE) www.rudeawakening.net

Our Gift Cards Make Great Holiday Gifts!

Page 21: Sandhills Naturally • December 2014

December 2014 www.SandhillsNaturally.com 21

"naturally" beautiful christmas events by Karen gilchrist

Not long after Thanksgiving –– even sooner it seems these

days –– the Christmas lights begin to appear along rooftops

and crawl up tree trunks, inflatable snow globes billow in yards

and Santa and his reindeer park on rooftops. Entire towns and

neighborhoods light up, some to computer-programed music

and light shows, inviting carloads of visitors to snake through

and gaze in wonder and delight.

For those who desire a more down-to-earth approach to

Christmas decorations and activities, the Sandhills area is rich in

historic buildings, settings and events that embrace a return to

naturally beautiful and simpler celebrations. Please contact each

event or listing directly to verify details.

CuMbERLAND CouNty

Winter Christmas/Solstice Holiday Celebration

- Fayetteville technical Community College Thurs.,

Dec. 4, 7 p.m., Cumberland Hall Auditorium on FTCC main

campus. This concert captures the beauty and atmosphere of

the Scottish Highlands and Ireland during the holidays, weaving

a tapestry of music, dance, and stories that hearken back to the

ancient Celtic celebrations associated with the Winter Solstice

and Christmas. Free. For more information contact - Gerald

Daniel, 910.678.8385

Museum of the Cape Fear Historical Complex,

Fayetteville through Jan. 4, 2015. Be sure to enhance your

holiday season with a tour of the 1897 Poe House and its

Victorian decorations. Decorated with a big tree in the parlor,

long hallways and tall windows decked with greenery, and the

splash of red berries from holly sprigs will give your Christmas

spirit a boost. You’ll also come to know and appreciate how

people from the 1900s celebrated the traditions

that so many hold dear today. Tour Hours: Tues. -

Fri. at 11 a.m., 1 p.m., and 3 p.m.; Sat.

10 a.m. - 4 p.m. on the hour, and Sun. 1 p.m. - 4 p.m. on the

hour. 910.486.1330 www.museumofthecapefear.ncdcr.gov

yuletide Feaste - Hay Street united Methodist

Church, Fayetteville, Fri., Dec. 5 – Sat., Dec. 6, 7 p.m.

Presented by Friends of Music at Methodist University and

the MU Music Department, the Renaissance-style dinner and

performance will be held in the church’s Fellowship Hall. Tickets

must be purchased in advance.

910.630.7153 www.methodist.edu/

music

40th Annual Moravian

Lovefeast – Hensdale Chapel,

Fayetteville, Sun., Dec. 7, 7 p.m.

The community is invited to attend

the Christmas candlelight service

and partake in a time of music

and sharing. Traditional coffee and

Moravian rolls will be served. At the

end of the service, the congregation will pass the light and raise

their candles. The music will be songs of love and harmony.

910.630.7000 www.methodist.edu

Holiday Jubilee - Museum of the Cape Fear,

Fayetteville, Sun., Dec. 14, 1- 5 p.m. Annual holiday event

features two concerts by the local singing group "Coventry

Carolers" at 1:30 and 3:30, Victorian Christmas Stories,

cooking on the Poe House stove and a Victorian Santa Claus.

Participants can weave a Christmas bracelet or bookmark.

The concerts are scheduled to take place on the Poe House

front porch amid the backdrop of holiday greenery. Free.

910.486.1330 www.museumofthecapefear.ncdcr.gov/

Christmas Lights at Denton Ridge, Linden, Dec.

5, 6, 12, 13,19-23, 6 - 9 p.m. Christmas music fills the air and

lights line the path as you ride a tram to a quaint village nestled

on a ridge among oak and hickory trees adjoining the Lower

Little River in Linden, N.C. $5 per person Age 3 and under FREE

www.dentonridge.com/

HARNEtt CouNty

gift ideas for your Wild Neighbors at Raven

Rock State Park, Dec. 13. Come to Raven Rock State Park

continued on page 26

1897 Poe House at Museum of the Cape Fear in Fayetteville

Page 22: Sandhills Naturally • December 2014

22 www.SandhillsNaturally.com December 2014

Everyday living presents any number of stressful

situations, from those associated with work and family

life, to external events in the world beyond our control.

Factor in the holidays, and one’s stress levels can increase

dramatically. Unhealthy stress levels can negatively affect

numerous aspects of one’s life, including personal and work

relationships as well as one’s health, encouraging, and

sometimes forcing, a search for a sense of balance in life.

One of the many tools available to assist in relieving

stress is the practice of yoga, and Katherine Huynh, owner of

and instructor at Embrace Yoga Studio, located in downtown

Fayetteville at 145 Franklin Street, works to make yoga available

to everyone who enters the studio.

“Our mission,” said Huynh, “is

to create a warm and welcoming

environment for all people, of all ages,

levels, sizes and shapes, to practice

yoga in a safe and fun, relaxed

atmosphere.”

Huynh knows firsthand the

benefits of a yoga practice. “I started in the late ‘90s. I saw

it happening at a local gym, and I thought, I could do this. I

was in a very stressed-out time when I worked for a computer

software company, and yoga was the only thing that helped

clear my mind. I kept finding that I kept coming back to it

during life challenges —

moving, babies. And so in

2007, I decided to delve

a little deeper by doing

my teacher training at

Om Yoga Studio. I didn’t

anticipate teaching, but the

owner offered me a couple

of slots, and I started to

teach.”

Embrace Yoga Studio

opened in 2010. Huynh,

along with many of her

instructors, came from Om Yoga Studio a block over on Hay

Street when the owner retired. “At the time,” Huynh said,

“there would have been nowhere for that community to go, so

my business partner at the time and I thought, we can do this.

Things lined up for us personally, so

we took the torch and just went with

it. And we found this place and fixed

it up, and here we are.”

Located in a historic building on

the corner of Franklin and Donaldson

streets between Callahan Insurance

and SpeediPrint, the studio involved

extensive remodeling. “There was wood paneling, there was

plaster,” said Huynh. “There were concrete floors, so we laid

down the wood, and we added a wall to divide the waiting

area from the yoga room.”

The studio, open seven days a week except for some

holidays, holds up to 45 people and offers mostly unheated

classes, adhering to no one style of yoga. Huynh enjoys

teaching “what my students need, typically flow, yin and

restorative. It goes back to the mission of making yoga available

to everyone.

“It can definitely help de-stress and help bring balance to

the body physically. If you’re strong in one place, it can open

you up. If you are more flexible, it can make you stronger. Some

people think that it’s mostly flexibility, but it’s not.”

One of the 28 classes on the weekly schedule includes

yoga for the military through the Connected Warriors program,

“a non-profit organization whose mission is to provide effective

wellness programs that enhance the lives of veterans, service

members, and their families.”

embraceA yogA StuDio oN A MiSSioN to CREAtE A

WARM AND WELCoMiNg ENViRoNMENt FoR ALL

by Karen gilchrist

EXploRE

Katherine Huynh, Owner of Embrace Yoga Studio

“...we took the torch and just went with it. And we found this place and fixed it up, and here we are.”

Page 23: Sandhills Naturally • December 2014

December 2014 www.SandhillsNaturally.com 23

“Connected Warriors is free for military and their dependents,”

Huynh said, “so we see spouses a lot, too. It’s intended to make

yoga accessible to them, and they practice in an environment

where everyone kind of knows where they’re coming from.

Everyone knows you’re in the army, and so I almost feel that

they feel more at ease coming, and it’s a pretty big class, mostly

younger folks, looking to bring balance into their lives. We

make it financially more available, since they’re coming all the

way here from Fort Bragg.”

Also included in the schedule line up are special classes

and workshops. “We offer workshops dealing with all the

different populations, from athletes to moms and babies,

chakra workshops, yin. Restorative is popular this time of year.

We offer classes focusing more on alignment, ashtanga, more

leaping things like flight school.”

For those wishing to deepen their practice, Huynh offers

a teacher training program that meets one weekend a month

for nine months. “My approach is the same as my approach to

running the business and the mission of the business: to teach

my teachers how to teach skillfully and make yoga available for

everybody,” said Huynh. “Generally it is a hatha flow we focus

on, but we do touch base on different styles of teaching. We

have Lisa [Lofthouse] come in; she does the kirtan and bhakti

yoga aspect. A kundalini teacher comes in, Thai yoga massage,

kids yoga. The things that I can’t do or my staff can’t do, we

ask teachers from the local Fayetteville community because we

get along and we can. And it shows my teachers that there is a

teacher for everybody, and there is plenty of yoga out there.”

And Huynh has found a way to balance business and

family with the studio’s mission.

“Two things,” Huynh.

“One is consistency.

Consistent in practice,

consistent business

methods, everything,

from the schedule to a

consistent mission. You’ll

hear the same mission

throughout the website,

in teacher training, in the

way I conduct my business

– to make it accessible to everyone, because it is. It’s fun. I love

every aspect of running a business. I have a family, too, so I

have to balance, become more efficient.

“And two, practice, practice, practice. You can’t expect to

be more flexible or strong if you don’t practice on the mat. If

you can’t find one method that works on the mat, find another

one. It’s the same thing off the mat.”

For more information on Embrace Yoga Studio or schedule

information, visit www.embraceyogastudio.com.

Karen Gilchrist is a writer, yoga instructor and longtime

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

sandhillsnaturally.com.

ExPLoRE:

Embrace Yoga Studio145 Franklin Street Fayetteville, N.C. 28301910.705.8020www.embraceyogastudio.com

Companion Animal Clinic Foundation PO Box 148, Southern Pines, NC [email protected]# 20-2886984

Your Community Solution to Animal Overpopulation!

The Companion Animal Clinic Foundation

makes affordable spay and neuter available at the Spay Neuter Veterinary Clinic thanks to your

donations. Donate at www.companionanimalclinic.org or call 910.692.3499 (FIXX).

Spay Neuter Veterinary ClinicSurpassing 40,000 surgeries since opening in 2008

5071 US HWY #1, Vass, NC

Page 24: Sandhills Naturally • December 2014

24 www.SandhillsNaturally.com December 2014

resource guideANiMAL HEALtH & WELLNESSSpay 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

CHiLDREN & EDuCAtioNThe Griffin Academy: A Montessori Learning Experience, 488-B Commerce Dr., Sanford. 919.499.1032, www.thegriffinacademy.org

CHiRoPRACtiC CAREChiropractic Wellness CenterDr. David Fonke1570 HWY 87, Cameron. 910.436.3336,cameronchiropracticwellnessclinic.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 Dr., Fayetteville.910.849.8891, [email protected]

ELECtRiCityCentral Electric Membership Corporation, Your Friends, Your Neighbors, Your Cooperative.128 Wilson Rd., Sanford. 919.774.4900, www.cemcpower.com

ESSENtiAL oiLSJoy 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

ENViRoNMENtALLy FRiENDLy HouSEHoLD gooDSGreen Goods - Recycled, Repurposed and Organic Goods220 NW Broad St., Southern Pines. 910.692.5211, www.greengoodsshop.com

FiNANCiAL SERViCESLisa Whalen, CLTC, Thrivent Financial Associate. Connecting faith and finances for good. Named one of the "World's Most Ethical Companies" by Ethisphere Institute. 919.708.5031, [email protected]

EVENt PLANNiNgIndigo Earth EventsParty Sustainably! Eco-Events, Natural Organic Cake Art & Desserts220 NW Broad St., Southern Pines.910.692.5211, www.facebook.com/indigoearthevents

HEALtH & FitNESSFirst Health Fitness 170 Memorial Drive, Pinehurst910.715.1800www.firsthealth.org/fitness

Corinne Henderson, Independent Representative for Advocare, offeringenergy, 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, [email protected], www.facebook.com/livingbalancestudiosnc

HEALtH & WELLNESSGuiding 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,[email protected]

Lotus Holistic Health, Alicia Agard, Ph.D, DN, CCN. Digestive disorders, fibromyalgia, female conditionstotal body detox, nutrition, difficult-to- resolve conditions. 2504 Raeford Rd., Fayetteville. 919.426.7787,www.lotusholistichealth.org

MASSAgE tHERAPiStSMichael 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, [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-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

The Butcher and The BakerServing the Sandhills area with natural, local and artisan products, including grass-fed meats, artisan baked goods and

EXploRE

Page 25: Sandhills Naturally • December 2014

December 2014 www.SandhillsNaturally.com 25

local eggs and dairy. Most products in the store come from within 100 miles. 213 Franklin St., Fayetteville. 910.483.0560, www.thebutcherandthebakergrocery.com

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

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

NAtuRAL SKiNCAREThe Fresh Factory. Handmade, all natural, probiotic deodorant that is impressively effective at naturally keeping you smelling fresh and reducing perspiration. Local Fayetteville pickup available. 910.920.7867, [email protected], www.etsy.com/shop/thefreshfactorydeo

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

REStAuRANtSSherefe, serving healthy cuisine with a Mediterranean flair, focusing on authentic, fresh, local and sustainable food. 114 Gillespie Street, Fayetteville. 910.630.3040, www.sherefe.net .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

tHERMogRAPHyJill Merrill CHC CCTPicture of Health Thermogramsand Holistic Health Coaching. 910.527.7733, www.PictureOfHealthThermograms.com

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

Whole-food based nutrition, through Juice Plus+, including juice powder concentrates from 25 different fruits, vegetables and grains. And grow your own good health with the Tower Garden! www.jcrowe.juiceplus.com and jcrowe.towergarden.com

yogA StuDioSEmbrace Yoga Studio, 145 Franklin St., 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 St.,Sanford. 910.366.3664,www.piyo4me.moonfruit.com

WAtER PuRiFiCAtioNAlkaline Antioxidant Water at The Water House. We offer education & information and a Free 21-Day Trial of Kangen Alkaline Antioxidant water,Change Your Water...Change Your Life!207 W. Front St., Lillington. 910.850.9278. www.KangenDemo.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 find out how you can be included in our Resource Guide, call Joy at 910-551-2883 or email [email protected].

resource guide continued

Come Grow With Us.

Thank you for reading our publication!

Do you have a local business that could benefit

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.

Page 26: Sandhills Naturally • December 2014

26 www.SandhillsNaturally.com December 2014

anytime between 9

a.m. and 4 p.m. on

Saturday, December

13, 2014 to make a

gift for your backyard

birds. Other gift

ideas for your wild

neighbors will also

be discussed and on

display. You will be

making suet cakes,

an energy packed

treat for birds to

help them through

the cold of winter.

Please note there will be

peanuts involved in this

program. Children must

be accompanied by an adult. Supplies for the suet cakes will be

furnished, thanks to a generous donation from the Friends of

Raven Rock State Park. Afterwards take the Track Trail "Birds of

the Piedmont" brochure with you on your hike and see what

different feathered friends you can find, hear and identify along

the way. Meet at: Visitor

Center

LEE CouNty

House in the

Horseshoe Christmas

open House, Sanford,

Sat., Dec. 13, 11 a.m. - 3

p.m., Free, donations

appreciated. Join us in

celebrating the holiday

season in 18th-century

style. The Alston House,

decorated for the season,

will be open for tours, with

dulcimer music playing

the great chamber. Re-

enactors in Colonial attire on site and cannon and musket firing

will be conducted throughout the day. 910.947.2051 www.

nchistoricsites.org

MooRE CouNty

Christmas at the Weymouth Center, Southern

Pines, Dec. 4 - 7, 10 a.m. – 3 p.m. The local garden clubs

decorate Weymouth Center in live greens along with festive

Christmas decorations. “Where the Treetops Glisten” a White

Christmas at Weymouth, celebrating the music of Irving Berlin,

Cole Porter, and George Gershwin. The local garden clubs

decorate Weymouth Center in live greens along with festive

Christmas decorations. Refreshments, musical entertainment

throughout the day. 910.692.6261 www.weymouthcenter.org

Admission: Advance Tickets $10, Day of $15

bryant House Holiday open House, Carthage,

Sun., Dec. 7, 1 - 4p.m. Free. Get into the old-time Christmas

spirit with the annual Christmas open house at the historic

Bryant House and McLendon Cabin. The Moore County

Historical Association and Friends of the Bryant House host

the event without admission charge so every Yule visitor can

get a little taste of how early settlers celebrated Christmas.

Decorations are based on old-timey materials and traditions;

there will be refreshments, and live music. www.moorehistory.

com/events_and_news

Shaw House Holiday open House, Southern

Pines, Dec. 12 -14, 1:00 to 4:00 p.m. Free

Enjoy old-time decorations, warm apple cider and

homemade cookies at the annual Christmas Open House.

Tour three house-museums built between the 1700s and

1800s. The event is free to

the public to let people see

how early Southern Pines and

Sandhills residents lived. www.

moorehistory.com/events_

and_news

Christmas Horse

Carriage Parade,

Southern Pines, Sat., Dec.

13, 1:00 p.m. Free. The Moore

County Driving Club decorates

their horses and carriages for

Christmas and drives them

through the historic district

in downtown Southern Pines.

This parade is sure to get you

into the holiday spirit! www.moorecountydrivingclub.net

Karen Gilchrist is a writer, yoga instructor and longtime

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

sandhillsnaturally.com.

Cedar Rock in the rain, at Raven Rock State

Park. Photo: M. Walker.

House in the Horseshoe on a crisp winter day.

"naturally" beautiful christmas events, continued from page 21

Page 27: Sandhills Naturally • December 2014

December 2014 www.SandhillsNaturally.com 27

calendar of events • december

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

BE PRESENTBOUNDARIESBREATHEEXERCISE

MEANINGMEDITATENUTRITIOUSPLAN

READREALISTICSAY NOSLEEP

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

• oNgoiNg EVENtS & ExHibitS •From Statehouse to Statehood Exhibit. Ongoing through December 31, 2014,Fayetteville Area Transportation and Local History Museum, Tuesday - Saturday, 10 a.m. - 4 p.m. On November 21, 1789, North Carolina became the twelfth state to ratify the Constitution. Fayetteville was the place where the General Assembly ratified the United States Constitution, and this year marks the 225th anniversary. The exhibit explores the people and places that surround the founding of the Constitution.

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 Wednesdays, 7 p.m., Center for Spiritual

Living, 1404 Raeford Rd., Fayetteville. 910.644.6608

Every thursday, 9 a.m. Hike for Your Health at Raven Rock State Park. Must be able to hike 3 to 6 miles on trails that can be flat, hilly and include steps. Ages 12 and up. Please call 910.893.4888 to register.

Every 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 MarketWednesdays 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 MarketEvery Saturday, 9 a.m. - Noon, Depot Park, Sanford. All products locally grown or hand crafted! 919.343.8440

Southern Pines Farmers Market, The Armory Sports Complex, Thursdays, 9 a.m. - 1 p.m., year round. 604 W. Morganton Rd., Southern Pines.

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

This poem was written by Clement Clarke Moore:

Answers: 1) Sugar Plums, 2) Clatter, 3) Sleigh, 4) Reindeer, 5) Chimney, ’Twas the Night Before Christmas

Each of the following cryptograms is a clue to the identity of a popular holiday work. Using the hints N=E and M=L, decipher the clues to name the work.

V I J E X T M I Z V

Q M E S S N X

V M N A J R

X N A F L N N X

Q R A Z F N W

3

2

4

5

1

Page 28: Sandhills Naturally • December 2014

28 www.SandhillsNaturally.com December 2014

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