sandhills naturally • january 2015

Yo u r G u i d e to H e a lt H Y l i v i n G i n t H e S a n d H i l l S a r e a • J a n ua rY 2 0 1 5

FREE

New Year's Intentions • Make Your Own Nutritious Broth

Exploring the Rail Trail

2 www.SandhillsNaturally.com January 2015

“At this point in the world’s life, I think we really need to take better care of it.” Patricia Ranck of

Indigo Earth Events

tablE oF contEnts

Make Your Own Nutritious Bone Broth, page 6

Explore the Dunn-Erwin Rail Trail, pg 20

january 2015nutrition Salt: Shaking Off a Bad Reputation ...........5

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

Vitamins Can Prevent Vision Loss ............10

living Avoid Failed Resolutions, Set Intentions ...4

How to Host a Hot Winter Party .............11

Indoor Winter Gardening Revolution.......12

d.i.y Energy-efficient Projects Keep Cold Out ..13

wellness Five Health Improvements to Start Today .14

Can the Power of Positive Thinking Change

Your Life? ...............................................16

Relax into Resilience................................17

Using Oils to Support Your Intentions .....19

explore Explore the Dunn-Erwin Rail Trail.............20

Partying with Patricia Ranck .....................22

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

Calendar of Events..................................26

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

Setting Intentions for the New Year, page 4

Partying with Patricia Ranck of Indigo Earth Events, pg 22

http://www.SandhillsNaturally.com

January 2015 www.SandhillsNaturally.com 3

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]

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[email protected]

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

FRom thE publishER

a new year, a new listThe road to hell is paved with good intentions — or so the saying goes.

As 2015 emerges, like many of you, I'm in the

mood to make some changes. Armed with my new

blender from Santa, those visions of sugar plums

dancing in my head have been replaced with visions

of apples and healthy smoothies. My bookshelf boasts

new titles such as "The Juice Cleanse Reset Diet," "The

Kombucha Revolution" and "100 Days of Real Food."

The yoga schedule is confirmed and I'm determined to

feel good in my bathing suit come spring. But all too

often, that list of New Year's Resolutions is long gone

by Valentine's Day. This year, setting intentions may be

the way to go. Instead of unrealistic resolutions and

expectations, try setting more down-to-earth

intentions — they can still help you meet your long-term

goal, but while being a little kinder to yourself.

Recently I read about a take-out window in New

York serving the latest hot beverage — not coffee or tea,

but bone broth. The nutritious and tasty broth is full of

health benefits and easy to make yourself. In this issue, Chef Sueson Vess shares her

recipe and tips on how to make your own broth at home.

If your intention is to be more active in 2015, check out the Dunn-Erwin Rail Trail.

The abandoned railroad tracks got new life as a trail over a decade ago, but it remains

one of the best-kept secrets in the Sandhills area. A great place to run, ride your bike

or walk with the family and pets, the rail trail is a great example of repurposing.

Be sure to like us on Facebook (sandhillsnaturallync), and check out our digital

edition online. If you would like to help support Sandhills Naturally by being a sponsor

or a distribution location, please let me know.

We have a great year of informative articles in store for

you. Keep reading, learning and exploring more about natural health and wellness,

sustainable living and the resources in the Sandhills area. Thanks for reading Sandhills

Naturally, and Happy New Year! Joy Godwin Crowe, Publisher

[email protected]

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azine. Share it with a fr

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living

Ready or not, the New Year is here and now,

providing both a time to reflect upon the events and

accomplishments of the past year, and an

opportunity to contemplate ways in which to

improve one’s life during the upcoming year. At

some point shortly before or after that stroke of

midnight, neatly penned lists of lofty goals or

resolutions replace crumpled-up Christmas shopping

and wish lists.

The top 10 resolutions of 2014, according to a

study in the University of Scranton “Journal of

Clinical Psychology,” included losing weight, getting

organized, spending less and saving more, enjoying

life to the fullest, staying fit and healthy, learning

something exciting, quitting smoking, helping

others in their dreams, falling in love and spending

more time with family — all most honorable and

worthy goals. Yet, while about 45% of Americans make

resolutions, only 8% achieve them, with fewer than 50%

maintaining their resolutions past six months. Why such a low

success rate? What happens?

Jackie Knechtel, MA, CCC-SLP and Chief Life Enthusiast of

Pure Vibrant Living, notes that resolutions are abandoned

because they set a person up to fail, negatively focusing on

what one won’t or shouldn’t do, thereby encouraging the very

behavior to be avoided. Instead, one should set intentions —

daily. As opposed to the chore-like, vague and inflexible nature

of a resolution — “This year, I will lose 10 pounds” (How?) or “I

will run four miles every day” (What if there’s a blizzard? Will

you run twice as far on another day?), intentions allow one to

state what is desired, providing a picture of where one wants to

go, which then helps direct decision-making in a positive and

flexible way. If one sets the intention to eat healthful foods, but

happens to enjoy a slice of decadent chocolate cake at a special

birthday party, one accepts this minor step away from the plan

without judgment and sets another intention the next day. The

goal is still there, but the way to reach it allows for life’s little

diversions.

“Resolutions have failed over the years because they lack

the support of clear intentions,” says Kelsy J. Timas, LE, HHA,

CHLC, holistic health adviser, certified holistic life coach and

Director of Guiding Wellness, Inc., Living in Balance Alternative

& Holistic Health and Skin Care Center in Fayetteville.

“Becoming intentional about the change we are desiring to

create in our lives is of foremost importance, and then resolving

to create that change by committing to a plan. This year,

instead of willing our way to a goal, let's practice forming

intentions that are already aligned with higher truths about

wellness. If the goal is to lose 20 pounds, then what is the

intention? If the intention is to achieve your highest personal

wellness, then losing 20 pounds will be a positive side effect

along with more joy, positive relationships and clean eating."

Knechtel suggests setting clear and specific intentions

every day when one wakes up, logging them into a journal and

reviewing them at night. Another option is to post intentions

daily to a supportive online community, like www.intent.com,

where one can view others’ intentions and even find more

inspiration. The use of a vision board covered in pictures and

words that support one’s deepest desires and biggest dreams

can also help keep one’s focus and actions moving in a direction

that encourages and allows attainment of those desires and

dreams. So if you are intent on self-improvement and making

2015 even better than 2014, be resolute in setting your

intentions. Happy New Year!

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.

resolving the problem of failed resolutions: setting intentionsBy Karen Gilchrist

http://www.intent.com

http://www.sandhillsnaturally.com



nutRition

“Salt of the earth” – Those of great worth and reliability

“Worth one’s salt” – To be effective and efficient;

deserving of one's pay

“Take with a grain of salt” – to accept a statement but to

maintain a degree of skepticism about its truth

“Below the salt” – Common or lowly

These familiar

phrases, as explored

by Gary Martin, author

of the “Meanings

and Origins” section

of the Phrasefinder

website, first appeared

in language at different

times throughout history,

from Biblical through

mediaeval and 19th-

century periods, and

all share a common

element — the

importance and value

human beings have attributed to salt.

Time magazine online provides a “…history of the world

according to salt…: animals wore paths to salt licks; men

followed; trails became roads, and settlements grew beside

them. When the human menu shifted from salt-rich game

to cereals, more salt was needed to supplement the diet. But

the underground deposits were beyond reach, and the salt

sprinkled over the surface was insufficient. Scarcity kept the

mineral precious. As civilization spread, salt became one of the

world's principal trading commodities.”

Indeed, salt routes transported the mineral across the

Sahara Desert from Morocco to Timbuktu, from Egypt to

Greece across the Mediterranean and the Aegean seas.

Venetians traded salt for spices, and Marco Polo shared stories

of valuable salt coins with the seal of Kublai Khan. “Moorish

merchants routinely traded salt ounce for ounce for gold. In

Abyssinia, slabs of rock salt, called 'amôlés, became coin of

the realm.” Other areas of central Africa used cakes of salt as

money.

And Martin notes that the English word salary comes

from the Latin salarium, derived from sal, Latin for salt. Though

debate over the origin of salarium exists, “…most scholars

accept that it was the money allowed to Roman soldiers for the

purchase of salt. Roman soldiers weren't actually paid in salt,

as some suggest. They were obliged to buy their own food,

weapons, etc., and

had the cost of these

deducted from their

wages in advance.”

All salt comes

from seas past and

present, and it is

essential to human

life. Its antibacterial

properties provided

a primary method

of food preservation

prior to canning and

refrigeration, thus its

great value.

Salt or sodium chloride (NaCl) is “…required for blood,

sweat, digestive juices and efficient nerve transmission”

(saltworks.us). The sodium from salt allows nerves to send

and receive electrical impulses, makes muscles stay strong and

makes the brain work. “It’s actually what makes every cell in

your body function” (saltinstitute.org).

continued on page 9

salt — shaking off a bad reputationPARt ONE OF A tWO-PARt SERIES

By Karen Gilchrist

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Strength and stability— without compromising integrity

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VALUES ARE IMPORTANT TO US AND OUR MEMBERS



make your own nutritious bone brothby Sueson Vess

Start your day with a cup of— broth? This is not to

suggest giving up your morning cup of coffee or tea, but

add a cup of broth to reduce inflammation, ease joint aches

and pains; promote healthy bones, hair and nails and to help

safeguard against colds and flu

viruses. Return to the kitchen and

make your own homemade broth!

Commit to developing this new

habit of cooking real, nutrient-

dense food and reap the benefits

of improved health and great-

tasting food.

A pot of broth boiling over

the fire was once a staple for

our ancestors. Broths made from

bones have been used throughout

history and across cultures. Broth

is inexpensive to make and

versatile — it provides a base for

soups, sauces and gravies and

can be used when cooking grains

and vegetables. It is flavorful

and has many health benefits.

Homemade broth is rich in calcium,

magnesium, phosphorus and other

trace minerals.

Bone broth is healing for joints

and great for hair, skin and nails.

In her book “Deep Nutrition,” Dr.

Cate Shanahan writes, “The health of your joints depends

upon the health of the collagen in your ligaments, tendons,

and on the ends of your bones. Collagens are a large family

of biomolecules, which include the glycosaminoglycans, very

special molecules that help keep our joints healthy.” Bone

broth is full of glycosaminoglycans (GAGs), like glucosamine,

chondroitin and hyaluronic acid. Collagen is also the main

constituent of hair, skin and nails.

Physicians as far back as Hippocrates have associated bone

broth with gut healing. A vital nutrient for healing the gut is

gelatin. Also, when there is plenty of gelatin in the diet, the

body’s need for protein from

meat sources can be reduced.

Broth helps detoxify the body

by helping the liver work better. The liver needs the amino acid

glycine to function at its best, and bone broth has plenty of

glycine.

The toughest part of making homemade bone broth

is finding quality bones. We are

fortunate to live in an area with

farmers that are humanely raising

animals in pastures without

pesticides or antibiotic and

hormone use and providing a diet

rich in grasses and real food, versus

confinement-raised, feedlot factory

farms, also known as CAFOs

(Concentrated Animal Feeding

Operations) or IFAP (Industrial Farm

Animal Production). Shop at your

local farmers markets to support

famers and purchase quality

ingredients. When making bone

broth, be sure to include joint and

knuckle bones or chicken feet and

wings, which are rich in collagen.

Bone broth can be made in

a crock pot or large stock pot

simmering on the back burner

while you go about your daily

activities. Very little attention is

required while cooking. See our

recipe for a delicious and nutritious

chicken bone broth to get started on your journey to better

health.

BONE BROth tIPS AND ChECKLISt

Making bone broth is not difficult and is an extremely

healing and nutrient-dense food. Having the right tools

(including equipment, recipe and quality ingredients) will

de-stress and simplify the process. Making a large batch (6-12

quarts depending on space available) and freezing the broth

in a variety of sized glass containers (1 or 2 quart and 1 or

½ cup) provides longer access to this delicious and beneficial

broth.

Freezing in glass containers means no leaching of plastic

chemicals. Defrosting broth from a glass container is easily

achieved in a pan of hot water. When freezing in glass,



remember to leave ample space (at least 1½” for a quart jar)

at top for expansion. I recommend filling only to the shoulder

of the jar AND freeze cold liquids. You may need to refrigerate

the broth overnight before freezing to

assure best success.

tOOLS AND EquIPMENt

• 16- to 20-quart stock pot or slow

cooker

• Large glass pitcher to strain into

• Large and small strainer or chinois

• Stainless-steel funnel

• Large ladle

• Variety of freezable storage

containers

Broth may be made in a stock pot

OR a slow cooker. A slow cooker may

be easier for those who prefer to place

all ingredients in a pot and leave the

house for the day (you may also cook at

night while you sleep). The limitations

with slow cookers are size as most large

slow cookers are 6-8 quarts and the

inability to pour easily from the crock to strain broth. Prices

range from $30-$80 and more for a large 6- to 8-quart slow

cooker.

Stock Pots: Always cook broth in a stainless-steel

or ceramic-lined cast iron pot. A 16- to 20-quart pot will

accommodate all the ingredients and enough water to easily

make up to 12 quarts of broth. Though you don’t have to

fill the entire pot, it is nice to have space for ingredients to

simmer.

Prices vary from $30 to over $100, depending on brand.

Here are Amazon.com examples:

• Excelsteel 16 Quart Stainless Steel Stockpot (glass lid

with vent). Price: $29.97

• New Professional Commercial Grade 20 Quart Heavy

Gauge Stainless Steel Stock Pot, 3-Ply Clad Base, Induction

Ready, With Lid Cover NSF Certified Item.

Price: $99.00

Stock pots are available online

and at kitchen stores, restaurant supply

stores, Bed, Bath & Beyond and other

department stores. If shopping in person,

look for a pot that feels heavy and

substantial but is not too heavy to lift

when full.

Strainers: After the broth has

cooked, it will need to be strained.

There are two steps to straining. First

strain liquid into a large, preferably

glass, container with a lip, like an eight-

cup Pyrex pitcher. Here is an example

available on Amazon.com: Pyrex

Prepware Measuring Cup, Clear with Red

Lid and Measurements. Price: $18.42

Strain the broth through an 8”

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. "green" event styling • custom decor • rentals

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Wedding Expo, January 25

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stainless strainer

OR chinois. Here

are Amazon.com

examples:

• CHEFS Mesh

Food Strainer Set

(4 strainers 9”-3”),

Price: $39.95

• 8-Inch Depth, China Cap Chinoise Strainer, Mesh,

Stainless Steel. Price: $22.95

• Norpro Stainless Steel Chinois with Stand and Pestle Set.

Price: $30.75

Step one of straining will be done in stages, depending

on the size of the pitcher/container. Also, the larger pieces of

bone and vegetables will need to be discarded as the strainer

capacity is reached.

Step two of the straining process, is pouring into the

storage jar/container. As recommended above,

glass Ball jars (or any freezable canning jar available

online or in department and grocery stores) are

good for storage. After initial straining, use a

stainless funnel (example from Amazon.com:

Norpro Stainless Steel Wide-Mouth Funnel. Price:

$7.80) and a small strainer and fill jars. Set funnel

in jar, set small strainer inside/on top of funnel and

pour broth into jar, remembering to allow space for

expansion when freezing.

Assemble all equipment and ingredients in

advance to simplify the process.

ChICKEN BONE BROth RECIPE

This “Mother of Soups” is a base for other

soups, sauces and gravies and can be included anywhere

a savory liquid is suggested to boost nutrition. It is high in

minerals and used to strengthen bones and heal digestive

issues. May be made with chicken or turkey; beef broth recipes

are available.

The recipe can be doubled or more, depending on pot

size. Always use quality ingredients: organic vegetables and

animal protein that has been fed quality feed and humanely

raised in pastures.

Makes approximately 3 quarts (may be doubled or tripled)

• 3 to 4 pounds free-range chicken pieces, mostly backs,

necks and wings, rinsed (Do not use chicken liver but may use

other giblets)

• Optional and beneficial when available: chicken feet —

rich in collagen

• 3-4 carrots, cut in large chunks

• 3-4 celery stalks, cut in large chunks

• 2 large onions, quartered

• 1 leek, including green part

• 1 bay leaf

• Handful of parsley

and/or thyme sprigs (fresh)

• May add additional

vegetables: sweet potatoes,

other vegetables to taste or

dietary needs

• 1/2 teaspoon whole

black peppercorns

• 1/2 teaspoon whole

cloves OR juniper berries

• Cold, purified water

• 2 tablespoons vinegar or fresh lemon juice

• 1 kombu “stick” (sea vegetable/Super Food” that adds

highly beneficial micronutrients)

• Sea salt to taste AFTER cooking

1. Place the chicken and vegetables

in a large stockpot over medium heat.

Pour enough cold water to cover chicken,

about 4 quarts for one batch. Add vinegar

or lemon juice. Add bay, parsley/thyme,

peppercorns and cloves or juniper berries

and slowly bring to a boil.

2. Lower the heat to low and gently

simmer for 4-5 hours (may cook longer).

As the broth cooks, skim and discard any

impurities that rise to the surface.

3. Remove the chicken pieces and

discard. Strain the broth through a fine sieve into another

container and discard vegetable solids. If not using the broth

immediately, place the pot in a sink full of ice water and stir to

cool. When cool, cover and refrigerate or freeze.

Resources for quality beef and poultry:

The Butcher & the Baker:

www.thebutcherandthebakergrocery.com

Happy Tails Farm: http://www.happytailsfarmnc.com/

Hilltop Angus Farm: http://www.hilltopangusgrassfed.com/

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].

http://www.thebutcherandthebakergrocery.com

http://www.happytailsfarmnc.com/

http://www.hilltopangusgrassfed.com/




nutRition

Salt - shaking off a bad reputation, continued from page 5

Wellness Services

• Nutrition Coaching• Wellness Coaching

• Massage Therapy• Exercise is Medicine

Now offering:

For more information or to make an appointment, call (910) 715-1811. Visit us online at www.firsthealth.org/fitness

1017-101-14

In fact, according to recommendations of The National

Academy of Sciences, Americans should consume a minimum

of 500 mg/day of sodium to maintain good health. While

individual needs vary with one’s genetic make-up and lifestyle,

most Americans not only reach their minimum requirements,

but exceed them. Healthy people eliminate excess sodium

through the kidneys. Americans consume about 3,500 mg/

day of sodium, which falls within the 1,150 - 5,750 mg/day

"hygienic safety range" of sodium intake noted by Swedish

hypertension expert Dr. Björn Folkow (saltworks.us).

While most salt intake comes from foods, some comes

from water, and physicians often suggest replenishing salt and

water after exercise. Salt combats hyperthermia, helps pregnant

women carry babies to term and can successfully fight Chronic

Fatigue Syndrome. Human blood contains 0.9% sodium

chloride, the same concentration as the fluid commonly used

to irrigate wounds, and salt maintains the electrolyte balance

inside and outside of cells, further underscoring its importance

to good health. Extreme deficiencies or excesses in sodium

intake have been associated hypertension and stomach cancer

(saltworks.us).

Yet, if salt, and sodium, are so critical to good health, why

have, as far back as the 1960s, many physicians, agencies and

dietary groups recommended that people reduce salt in their

diets to help lower blood pressure and reduce one’s chances of

heart disease or stroke? Dr. David Brownstein, a board-certified

family physician and practitioner of holistic medicine and author

of “Salt Your Way to Health,” “Iodine: Why You Need It, Why

You Can't Live Without It” and other books, has examined the

research regarding low-salt diets and observed in his practice

that low-salt diets “…are not associated with a reduction in

blood pressure for the vast majority of the population and also

have adverse effects on numerous metabolic markers including

elevated insulin levels and insulin resistance. Low-sodium diets

have been associated with elevating total cholesterol and LDL

cholesterol levels, which, in turn, has been associated with

cardiovascular events.”

Brownstein notes that what most of the population, save

those with specific health issues or sensitivities, should be

addressing is the type of salt consumed.

NExt ISSuE: REFINED VS. uNREFINED SALt

Sources: The Phrase Finder, www.phrases.org; “A Brief

History of Salt,” Time; http://content.time.com/time/magazine/

article/0,9171,925341-1,00.html; “Salt 101,” www.saltinstitute.

org/salt-101; “Types of Salt: Himalayan vs Kosher vs Regular

vs Sea Salt,” by Kris Gunnars, http://authoritynutrition.com/

different-types-of-salt/; “The Missing Ingredients in the Salt

Debate,” www.celticseasaltblog.com/the-missing-ingredients-

in-the-salt-debate/; “Salt Your Way to Health,” by David

Brownstein, M. D., www.celticseasaltblog.com/articles/salt-

articles/salt-your-way-to-health/

Come Grow With Us.NOW HIRING AN

INDEPENDENT MARKETING REPRESENTATIVE

Do you have have sales experience, like to meet people, and have an interest in natural health and wellness and sustainable living? If so, we'd like to talk to you. For more information, call 910-551-2883 or email [email protected].

http://www.phrases.org

http://content.time.com/time/magazine/

http://www.saltinstitute

http://authoritynutrition.com/

http://www.celticseasaltblog.com/the-missing-ingredients-in-the-salt-debate/



http://www.celticseasaltblog.com/articles/salt-articles/salt-your-way-to-health/



http://www.firsthealth.org/fitness




nutRition

vitamins can prevent vision loss from age-related macular degenerationBy Raz Penmatcha, M.D.

Perhaps you have just learned that you or a loved one has

age-related macular degeneration, also known as AMD. If you

are like many people, you probably do

not know a lot about the condition.

AMD is a common eye condition

and a leading cause of vision loss

among people age 60 and older.

It causes damage to the macula, a

small spot near the center of the

retina which lets us see central

objects straight ahead. The macula

is the portion of the retina made up

of millions of light sensing cells that

provide sharp central vision. When

the macula is damaged, the center

of your field of view may appear

blurry, distorted, or dark.

Who is at risk?

Age is a major risk factor for

AMD. The disease is most likely

to occur after age 60, but it can

occur earlier. Another risk factor is

smoking. Research shows smoking

doubles the risk of AMD. AMD is

more common among Caucasians

than among African Americans or

Hispanics. People with a family history

of AMD are at higher risk.

Can vitamins slow the progression and severity

of Age-related Macular Degeneration?

Answer: Absolutely “YES.”

A large nationwide clinical study

sponsored by the National Institute

of Health conducted the Age-Related

Eye Disease Study 1 and 2. It was

found that if you have a diagnosis

of AMD, and you take high-dose

anti-oxidants, it helped slow the

progression of advanced macular

degeneration by 25 percent over a

six-year period. The anti-oxidants are

500 mg vitamin C, 400 mg vitamin

E, 10 mg lutein, 2 mg zeaxanthin,

80 mg zinc and 2 mg copper. The

results of the AREDS study were so

impressive that many supplement

manufacturers created special

macular degeneration-fighting

formulas. If you do buy these

supplements, make sure the bottle

says AREDS 2 formula. In this way,

you get the appropriate dosages that

the study showed to be beneficial.

Not only are vitamin

supplements important. Life style

choices also play a big role. Researchers found that if you avoid

smoking, exercise regularly and maintain normal blood pressure

and cholesterol levels along with eating a healthy diet rich in

green, leafy vegetables, you may also slow the progression

of AMD.

Raz Penmatcha, M.D. is an eye physician & surgeon at

Cape Fear Eye Associates. His professional interests include

cataract surgery including premium IOL implants, LenSx

(bladeless) custom cataract surgery, refractive surgery iLASIK,

PRK, PTK, sutured iris repair, glaucoma surgery and intravitreal

injections (lasers).169 Beverly Lane, Southern Pines, NC 28387

The Shops of Southern Pines ~ Next to The Fresh Market 910.246.0065 • www.southernpinesyoga.com

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

http://www.southernpinesyoga.com



living

how to host a hot winter partyIf cooler temps have you feeling blue, there’s no better

time for a party with family and friends to lift your spirits. Though you may not want to treat your guests to an al

fresco brunch, winter weather shouldn’t hold you back from entertaining in style. From playful party games to creative recipes that feature the fresh flavors of watermelon, a little mid-winter gathering is just what you need to beat boredom and get you primed for sunnier months ahead.

To make your winter party a hot success, follow these tips for setting the theme and creating the perfect menu:

• Don’t shy away from foods typically associated with warmer weather. Watermelon, for example, is actually available year-round and makes a surprisingly healthful and delicious addition to a winter party spread, whether in a fruity drink, side dish or dessert. The recipe below combines decadent chocolate fondue with the light, sweet pop of juicy watermelon. Remember to save the rind to use as a pretty carved centerpiece.

• Pick a theme that pays homage to the season. Penguins, snowmen, icicles – the possibilities are endless, so set your imagination free. Remember that lighting sets the mood, so look for options that complement your theme, whether soft and subtle candles or bright and colorful paper lanterns.

• Take advantage of the cooler weather as an excuse to savor an array of rich, decadent comfort foods. Serve warm, crusty breads with dips or a thick, creamy soup or chili. Or delight guests with an indulgent chocolate fondue with watermelon dippers for a little extra fun.

• Serve a hot cocoa or spiced cider bar and let guests add their own toppings and spices, ranging from whipped cream and maraschino cherries to cinnamon sticks and caramel syrup

(adult libations optional).• Help guests forget the blustery outdoors with action-

packed party games that get the blood flowing and rev your internal temps. Charades is a classic example that lets a large group participate. Use wine bottles and ribbon-wrapped miniature looms for a grown-up ring toss. Or simply prepare a spirited play list with music so lively your guests can’t help but get up and dance.

WAtERMELON AND SPICy MAyAN DARK ChOCOLAtE FONDuE

Servings: 44 cups watermelon, cut into 1-inch cubes1 /2 cup fat-free half and half, plus extra reserve3/4 teaspoon cinnamon1 /2 teaspoon chili powder1/8 teaspoon cayenne1 /2 teaspoon coriander8 ounces dark chocolate (at least 60 percent cocoa

powder)Wrap watermelon cubes in paper towels to soak up excess

fluid. Set aside.In medium saucepan, bring half and half and spices to

almost simmer. Remove from heat and stir in chocolate. Let chocolate melt; then continue to stir until thoroughly blended and creamy. Adjust flavors to personal taste.

Transfer fondue to fondue pot and heat according to directions. (If fondue becomes too thick, stir in extra reserve half and half, 1 tablespoon at a time, to desired consistency.)

Place watermelon cubes on platter with fondue forks or skewers.

Recipe and photo courtesy of Family Features. For more entertaining recipes and party ideas, visit www.watermelon.org.

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Hours: Monday-Friday: 9 a.m. - 6 p.m. Saturday: 9 a.m. - 5 p.m. Sunday: Closed

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living

indoor winter gardening revolutionMORE AND MORE GARDENERS ARE GROWING INSIDE thEIR hOMES.

By E. Vinje

One of the highlights of a recent football game day —

we won’t let on who we were rooting for — had to do with

gardening. Our friend, the gourmet gardener, had invited us

over for the game. The feast, as it often is at his home, was

the best part of the day. But before kickoff, he showed us

something he was extremely proud of: a crop of baby greens

growing under fluorescent lights hung from the cupboards

above a

kitchen

counter.

I started

thinking freshly

picked salad.

Well, that

wasn’t to be.

The lettuce in

his two grow

trays probably

wouldn’t have

been enough

for the seven

of us that had

gathered to watch the game. And our friend, not the selfish

sort at all, probably wanted to enjoy the labors of his work with

his wife. Who can blame him? But just the sight of those fresh

greens bathed in that soft light was somehow satisfying. Forget

the snow cover and the brutally cold temperatures outside. Our

friend was (nearly) ready to harvest!

Full disclosure: Our friend had flavored the roast chickens

(he did two!) with rosemary he’d dug up and brought indoors.

It was spending the winter on a south-facing windowsill. He’s

been pinching from that plant since Christmas. He also had

some cherry tomatoes, still green as all get out, under the light

where he grew his orchids. Our friend claims his indoor winter

gardening activities help him from going stir-crazy in these

months when his outdoor garden is covered in snow. We know

the feeling.

Now we can’t cite any studies, polls or surveys, but we’ve

noticed a considerable up-tick in indoor gardening interest.

Why do we say that? We have a few friends who have begun

in the last year or two growing greens and herbs indoors. Some

are even trying baby carrots and tomatoes (sometimes stuck

in with their orchids). Searching the web for articles on indoor

growing, something we’ve done frequently the last few years,

shows an increasing bounty of information and a parade of

new articles. Most of the indoor gardeners we know are doing

it simply, on kitchen window sills, under standard fluorescent

light fixtures and in potting soil they’ve mixed themselves. It’s a

veritable indoor gardening revolution!

I’ve frequently suggested that growing greens and other

vegetables indoors requires good strong lighting. Sunlight

coming in a south-facing window often isn’t strong enough

and certainly isn’t of the duration that will allow plants not

only to survive, but thrive. The hours of sunlight in the dead

of winter, especially in northern parts of the country, don’t last

long enough to encourage growth. But that doesn’t mean you

need to invest in expensive bulbs and fixtures to grow some

baby spinach indoors.

One of the breakthroughs in small indoor growing is the

use of T5 fluorescent bulbs. They are wonderful for growing

greens, aren’t as expensive as high-intensity discharge lamps

used by serious growers and use less electricity. They’re also

great for keeping your seedlings on the grow when you start

plants indoors.

The point here isn’t that you need this or that light to

have success growing indoors. We want to impress upon you

the benefits of winter gardening. We’ve never thought of

gardening as something you do seasonally. It’s a year-round

activity. And there’s little as satisfying as taking care of plants

you’re growing indoors, especially if they’re going to be part of

dinner.

There’s nothing wrong with trying to start some of that

leftover lettuce seed in a warm place in your home and then

keeping it under a source of existing light. Now that we’re

into January, the hours of available sunlight are only going to

increase. And if you’re like us, these beginning steps might lead

to more ambitious projects, like growing basil indoors for winter

cooking, or even trying to raise some cherry tomatoes. Indoor

gardening is also a great project for the kids when darkness and

the cold might keep them inside more than they’d like.

You’ll soon be starting seed indoors for planting in the

spring. Why not start some greens now that will be ready for a

salad about the time you’re just setting the other plants out?

Writen by E. Vinje and reprinted courtesy of Planet Natural. Planetnatural.com has been providing products for a healthy home, lawn and garden since 1991.



D.i.Y.

Did you know it takes just one afternoon to save money on your utility bills? Take on a few easy DIY projects this weekend to see immediate savings while making your home more comfortable and environmentally friendly for the long term. As cold months quickly approach, now is the perfect time to improve your home's energy efficiency and set the stage for a warm, comfortable home this winter.

One way to boost your home's energy efficiency is to make sure it's properly insulated. That doesn't mean starting from square one or having to make a large investment to re-insulate your home from its foundation. There are several easy ways that you can add insulation and air sealing to your home quickly, easily and cost-effectively so that you can reap immediate benefits.

Seal gaps throughout the home. Having trouble keeping your home comfortable year-round? You're not alone. The average homeowner spends $1,300 a year on energy utility costs, according to the U.S. Department of Energy. Air leaks account for 25-40 percent of the energy used for heating and cooling in a typical home. Products like Great Stuff Insulating Foam Sealants from Dow Building Solutions seal those gaps to help you keep the warm air in. Simply spray the insulating sealant in gaps and cracks in the home or attic around doors, windows, plumbing pipes and electrical outlets. Within minutes, it expands to close the gaps to deliver long-lasting results. A recent study conducted by Dow Building Solutions and DR Nelson & Associates showed an annual $45 savings by sealing plumbing penetrations under sinks with sealants like Great Stuff Insulating Foam Sealants.

Insulate the basement ceiling. Rim joists, the area where the basement wall meets the ceiling, are a major source of lost air. If your home has an unfinished basement with rim joists that are lined with precut sections of fiberglass insulation called batt insulation, pop out the insulation and spray an insulating sealant along the inner edges of each joist, as though you're outlining a picture frame. The foam expands to form an airtight, water-resistant seal that closes any gaps. In addition to eliminating cold, drafty air, you'll start saving money immediately.

Blanket your water heater. In between hot showers and dishwashing, your water heater continues to store hot water. The heat that's lost in the process is called standby heat

loss and frequently occurs in old water heaters that lack proper insulation. If you have a new water heater, it is likely already insulated. For older water heaters, check that it has insulation with an R-value of 24 or higher. If it doesn't, you can find pre-cut jackets or blankets that are specifically made for water heaters for around $20 at most hardware stores. This quick and

simple project could reduce standby heat losses by 25-45 percent and save you approximately 4-9 percent in water heating costs, according to the U.S. Department of Energy.

Sweep seal your front door. Gaps beneath doors that lead to the outside allow air to creep in. Slide a U-shaped door sweep directly under the door. It's an easy, cost-effective way to build a barrier that blocks the cold weather.

Add insulation to drafty windows. Add another layer of

protection against the threat of cold air by decorating with shades that reduce heat loss. Dual shades that feature reflective white on one side and a heat-absorbing dark color on the other can be reversed, depending on the season, to increase energy efficiency. Position the shade so the reflective white faces the inside of the room in the cool months to trap the warm air.

Since each of these projects takes no longer than a couple of hours to complete, add a few of them to your weekend to-do list. Determine which projects will help maximize your home's energy efficiency and enjoy the savings all winter — or use the extra money to put towards an upcoming summer vacation.

Content provided by Brandpoint. For more ways to save on your heating and cooling bills, visit dowgreatstuff.com/warmhome.

energy-efficient projects keep the cold out

Open 7 days a week, offering 29 classes145 Franklin St., Fayetteville, NC 28301

910-705-8020 • www.embraceyogastudio.com

http://www.embraceyogastudio.com



WEllnEss

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

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

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

five health improvements to start todayChANGES yOu CAN MAKE tODAy thAt WILL PAy OFF FOR A LIFEtIME

Improving your health and wellness can seem like a

daunting task, especially if you know you have some bad health

habits to break. But, several improvements you can make today

can result in tremendous health benefits.

"It starts with you," says physician assistant Tricia A.

Howard, a faculty member at South

University, Savannah's College of

Health Professions. "You have more

control over your health than you

think you do."

Here are five steps you can

take today that can have a positive

impact on your overall health and

wellness.

StOP SMOKING

Everyone knows smoking is

bad for you. In fact, people who

smoke have by far the greatest risk

of lung cancer — the number one

cause of cancer deaths in the

U.S. — and increased risk of a

cardiac event. But many people

don't realize that changes in the

lungs caused by smoking can

actually improve over time once a

smoker quits.

"Even if you've smoked for many years, you can reduce

your lung cancer risks just by quitting," says Howard. "And this

isn't just about your own health. Smoking puts the ones you

love at risk, because even second-hand smoke can cause cancer.

So, quitting is a win-win for you and those you love."

Howard says people who want to quit smoking do better

when they set a target date to quit. She also advises working

with your primary healthcare provider who can actually

individualize a stop-smoking plan for

you. And, Howard says getting support

from others is a crucial part of the

battle.

INCREASE yOuR WAtER

INtAKE

Sixty percent of your body weight

is water. Your body depends on water

to carry nutrients to cells and to flush

toxins out of vital organs, so getting

the right amount of fluids each day is

crucial.

Howard says men should drink 3

liters, or 13 cups, per day. For women,

the recommendation is 2.2 liters, or 9

cups, per day. If that recommendation

seems tough to follow, Howard says to

divide it up throughout the day.

"Make sure you have water with

every meal and also drink water at least

once between each meal," she

suggests. "That divides up your fluid intake and can make the

amount seem less daunting."

And, Howard says you don't have to stick to water. Milk,

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WEllnEss

coffee and other drinks that contain a lot of water and not a lot

of calories count towards your daily fluid intake.

ExERCISE

"Exercise reduces your

risk for chronic disease,

improves balance and

coordination and helps

with weight loss," Howard

says. "Exercise is a key part

of living a healthy life."

Howard says the U.S.

Department of Health and

Human Services

recommends 150 minutes

a week of moderate

exercise or 90 minutes of

vigorous exercise a week

for adults.

"That sounds like a lot," Howard acknowledges. "But, if

you break it into 15 or 20-minute daily workouts, it's much

easier to fit into your schedule. You don't have to spend hours

at a time in the gym to reap the benefits."

Howard says recent studies have shown that even short

bursts of exercise can be helpful.

ChANGE yOuR DIEt

Incorporate the Mediterranean diet into your lifestyle for a

healthy change. The Mediterranean diet is a diet rich in fruits,

vegetables, olive oil, nuts and fish. The results of numerous

studies show long-term health benefits to adopting the diet.

"This is a diet filled with antioxidants and anti-

inflammatories," Howard explains. "This diet has been shown

to reduce the risk of heart disease and cancer when adhered to

long-term. Weight loss and improvement in cholesterol can be

seen after just a few months."

hAVE yOuR ChOLEStEROL ChECKED

You might be surprised to learn that you should begin

having your cholesterol monitored by a doctor at age 20. But

since coronary artery

disease is the number

one cause of death in

the U.S., it's a

recommendation you

should take seriously.

"There is no reason

to avoid having your cholesterol checked," Howard says. "If

your cholesterol levels aren't where they should be, you can

change them."

Howard says levels

that are too high can be

controlled by diet, quitting

smoking and exercise,

although sometimes

prescription medication

may be necessary.

"There are so many

things we can do to

improve not only the

length of our life, but the

quality of those years,"

Howard encourages.

"Don't wait. Commit

today to making a few small changes, and see how they

improve your health over time."

Content provided by Brandpoint and South University,

suprograms.edu.

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

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can the power of positive thinking change your life?

A positive attitude is one of the most powerful assets you

can have. Positive people find success, good health, happiness,

wealth and rewarding relationships throughout their lives. This

is not because they are already successful, or because they are

more confident; it is simply the attitude. The law of attraction is

that positive thoughts lead to positive results. Your thoughts are

much more powerful than just electric signals between

synapses. They have the ability to define

you and affect those around you. However,

it's not easy to summon this way of

thinking on command. It may take years of

patience and practice to change your

overall mentality.

Learn from the example of others.

"Early leaders in the United States

understood the true meaning of positive

thinking," says Stanley Murphy,

department chair for the Graduate School

of Business and Management at Argosy

University, Nashville. "It is one aspect of the root of their

success. Philip D. Armour, F.W. Woolworth, Thomas A. Edison,

Marshall Field, Andrew Carnegie, Napoleon Hill and a host of

other movers and shakers who participated in shaping our

country in the early 20th century all understood these two

powerful words: positive thinking."

It is true that the most successful people throughout

history have all recognized the power of positive thinking. Even

Gandhi was a strong advocate of positive thinking. He is

reported to have said, "A man is but the product of his

thoughts; what he thinks, he becomes."

So what are some proven methods to developing mastery

in positive thinking? Well for starters, believe that you can

become a positive thinker. "Invest and commit yourself to your

own personal development," suggests Murphy. "You must first

believe in yourself. When you do, you will notice that others

believe in you, too. Examine how you are investing in yourself.

Make note in your

observation of yourself. See

if your personal investments

are constructive or

destructive. If they are

destructive, then try to

eliminate them. If

constructive, then perfect

them."

R. Brian Salinas,

professor at Argosy

University, San Francisco Bay

Area, recommends interacting with people who are on the

same journey, whether they are ahead or behind.

"People project who they are, and you will, too. You'll start

to pick up their traits and ways of approaching things," says

Salinas. "Read books that talk about handling the lessons and

challenges that come up in life and that mirror those you want

to overcome in yours. In a few years, you'll find that your story

of triumph over adversity mirrors those you read about."

Consider the physical aspects as well. Try to incorporate

the practice of daily meditation (a minimum of 20 minutes a

day) suggests Murphy. "Take care of your body, and it will take

care of you. Moderate exercise, balanced diet and adequate rest

will keep you physically fit for your daily task."

Also, try to be realistic. Everyone has down moments, and

that's alright. "Positive attitude is more than the sum of your

feelings at any particular moment. If a loved one passes away or

you are facing a challenge that feels overwhelming at the

moment, it doesn't mean that you're not a positive person,"

adds Salinas. "Positive people have every right to feel sad. It's

even healthy to express those feelings from time to time. Just

remember that those moments don't define us."

Content and photo courtesy of Brandpoint, BPT.

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relax into resilienceCOMBAtING StRESS FOR thE NEW yEAR

by Melissa Aguire

Living in such a plugged-in culture makes it no surprise

that stress is the plague of our era. Stress has been linked as the

source of many ailments, from heart disease to insomnia to

even skin rashes. Most Americans experience the symptoms of

stress but run to their doctor to medicate themselves so that

the body will no longer communicate its cries to slow down.

But what if we did slow down? What if we listened to the

warning signs within our bodies and then responded with what

we really need?

Stress is the body’s response to high demand and pressure.

It is also a response from the nervous system where the

organism reacts appropriately to a circumstance in order to

survive. The stress response is activated when the mind

interprets a threat, which will trigger the nervous system

causing the stress response to kick in. Once the stress response

is triggered, the sympathetic nervous system reacts with fight,

flight or freeze, causing the body to flood with hormones like

cortisol, which will heighten stress sensation; the heart rate

goes up and blood vessels constrict. This is the body helping

you rise to the challenge. It is a healthy survival instinct. Then

once the mind realizes the threat is gone or there isn’t a threat,

the parasympathetic nervous system kicks in with rest and

digest — in other words, calming the nervous system back into

balance. However, if there is constant stress, the calming side of

the nervous system is hardly activated, which will weaken the

immune system. Executive functioning in the brain diminishes,

and then the body may yield to illness.

The human body is an incredible entity and is always

striving for homeostasis or balance within the body and its

systems. When we begin to adopt lifestyle changes such as

taking three to five minutes of stillness or prayer a day or

implementing relaxing breathing techniques before bedtime,

these things cultivate the resilience necessary for homeostasis.

When one practices parasympathetic stimulation — stress

management and relaxation — resilience to stress is

heightened, supporting one when faced with challenging

situations.

As a yoga therapist, when working with clients I often

utilize the challenging poses as an opportunity to teach stress

resilience. When they are faced with tension from a

strengthening pose, I encourage the client to soften within the

body and attend the sensations they may be feeling, and then

once the pose is held, surrendering into a relaxing position.

These tools are taken off the mat and into the client’s life,

Experience the Joy ….

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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 support. Donate at www.companionanimalclinic.org

or call 910.692.3499 (FIXX).

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

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Before they were buzzwords, they were

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transforming their challenges into assignments to grow and

cultivating patience rather then reaction.

Another component of the stress response that is

important to acknowledge is oxytocin. When the stress

response is activated, another hormone the body releases is

called oxytocin, also known as the cuddle hormone. This

hormone is responsible for fine-tuning the brain’s social

instincts, causing one to seek support. When we become

overwhelmed, we often crave to vent or talk to someone

because of oxytocin. Our biology even tells us that we do not

have to face stress alone. The body has a built-in mechanism for

resilience through human connection. Shared compassion and

encouragement from one another is a natural way to build

stress resilience.

We must understand that pain in life is inevitable, but

suffering is optional, and when we make choices to support

ourselves in dealing with stress, we can prevent unwanted

health problems. Whether it be taking a few minutes out of

your busy schedule to be quiet and focus on your breath or to

take a relaxing yoga class — whatever it is that grounds you —

honor that. Because you are the source of your own peace, so

give yourself permission to relax.

hONOR yOuRSELF AND yOuR hEARt

The local initiative for the American Heart Association’s Go

Red for Women Campaign will be hosting many free

community events and opportunities for our area to go red in

advocacy for healthy heart awareness from February through

May. Mark your calendars for February 2-7 as Paint the Town

Red week and be sure to wear red on February 6, National

Wear Red Day. Remember, by healing yourself, you heal the

world because you no longer pass hurt to others, but inspire

them to live in wellness. So take time and celebrate your heart

by choosing resilience and self care this year and spreading it to

those you love!

For more information about Paint the Town Red week and

other events for Go Red for Women , visit goredsandhillsnc.org

Melissa Aguirre, ERYT 200 and RYT 500 is a yoga therapist,

stress management specialist and energy medicine practitioner

at Living Balance Studios. She is the founder and leader of The

Yoga and Mindfulness Series hosted by the Wounded Warrior

Project and is specialized in yoga therapy for the military

demographic.

http://www.companionanimalclinic.org



http://www.rudeawakening.net



Happy New Year! Inevitably at the close of the old year and the start of the new, people take time to look at where they have come from and where they are going – and traditionally resolutions are made.

Often this includes a long list of ‘shoulds’ which are made with little genuine intention and, once lip-service has been paid for a few days, fall by the wayside.

I don’t like making New Year’s resolutions. I like making intentions.A resolution is a firm decision to do or not do something.

An intention is a course of action one intends to follow Maybe the same? But for me, the two have very different connotations.

When using aromatherapy and selecting appropriate and supportive essentials oils for New Year’s resolutions and intentions, look for those that release blockages, support the adoption and fulfillment of intensions and facilitate transition. Choose essential oils that cultivate openness, enthusiasm and action. Those that are calming and allay any reservations, fears, anxieties or addictive behaviors associated with change and the unknown can also be considered, especially if the resolutions are challenging. The same resolution might instill different thoughts and emotions to different people. Some all-purpose essential oils for resolutions include:

Cardamom (Elettaria cardamomum)Cypress (Cupressus sempervirens)Ginger (Zingiber officinalis)Jasmine (Jasminum grandiflorum)Nutmeg (Myristica fragans)Orange (Citrus sinensis)Tangerine (Citrus reticulata blanco) Cypress is cleansing and grounding and creates a

constructive atmosphere for evaluating choices. It’s particularly helpful for resolutions that require inner strength and confidence. It will calm the mind and emotions and reduces anxiety. Jasmine and nutmeg promote enthusiasm and an appetite for adventure: new paths and behavior change. Cardamom encourages openness and a thirst for new ideas. Ginger has a sharp, crisp fragrance like cardamon, and it too creates drive and action and helps one overcome

procrastination.Tangerine and orange are both uplifting and

optimistic. They bring emotional vitality to transitions. Tangerine allows one to realize

change without a great amount of anxiety, drama or trauma. Orange helps one detach from drama, expel negativity and feel confident and courageous.

To apply aromatherapy in support of New Year’s resolutions consider diffuser oils, sprays, or roll ons. Put a few drops in an appropriate diffuser, The subtle (energetic) properties of essential oils are best applied lightly – less is best.

Essential Oils for

Energetic Clearing and

CleansingCedarwood (Cedrus

altanticaJuniper (Juniperus

communis)

Essential Oils for

Spiritual Reflection and

GuidanceFrankincense (Boswellia)Sandalwood (Santalum

album)

Where to begin?I am often asked the

question "where do I begin" on using essential oils? Begin by adding three drops of lemon oil to 8 oz of water a few times a day. Please note glass is best as the lemon can eat away at plastic bottles... This is a great way to start detoxing slowly, eventually you'll love the way your water taste with adding essential oils and can begin to add more flavors.

To help manage hunger cravings and promote healthy metabolism try Slim and Sassy essential oil, which is a blend of lemon peel, peppermint plant, ginger root, cinnamon bark and grapefruit peel essential oils.

Whether your New Year's intentions are to begin taking a yoga class, creating a vision board, or beginning a detox, lifestyle changes are exciting and can feel overwhelming at times, so nurture yourself, and de-stress by adding essential oil to your daily routine!

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.

using oils to support your intentionsby Kelli Edwards

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The popularity of trains as the dominant mode of

transportation for moving people and goods and connecting

both cities and rural areas may have long passed with the arrival

of the automobile and later, the interstate highway system. But

what’s left behind provides an opportunity for some serious

repurposing: taking up

the abandoned rails and

putting down trails for

walking, running, biking

and more.

According to Carrie

Banks, the first executive director of the nonprofit North

Carolina Rail-Trails (NCRT), a land trust that “monitors the

state's rail system” and “actively pursues corridor preservation,

retrieval and conversion to public trails,” North Carolina has

about 30 of these trails of various lengths and services. One of

the longest and most well known is the 12-year-old Dunn-Erwin

Rail Trail in Harnett County.

This 5.3-mile stretch along the Aberdeen and Rockfish

Railroad corridor crosses the Black River and wetlands,

connecting the downtown areas of Dunn and Erwin. Open

during daylight

hours, the gravel

trail is close to shops

and restaurants and

includes interpretive

markers and signs

relaying the history

of the area. Nearby

attractions include

the Averasboro

Battlefield Museum,

the Cape Fear River,

the Centennial Trail

in downtown Erwin,

the Erwin History

Room, the General

Lee Airborne

Museum and

parks.

“It is one

of the most

treasured trails,”

says Banks. “It’s

one of the few

that we actually

physically built,

and in this case,

the county

bought it from

us.”

As a member

of the North

Carolina Land

Trusts, NCRT can

hold rail corridors

temporarily until

a county or other

organization can take over the long-term management of the

trail.

“It was a good model. It was the only one we have been

able to do that way,” Banks says. “It was donated to us by the

Aberdeen and Rockfish Railroad, and we created the trail with

help from a grant, and then we sold it to the county. It is one

of our biggest successes and favorites because the community

is so involved. The Rail Trail board meets every other month,

and they have designated funds for maintenance to make it

safer and better. They hold events on the trail. It is real lively

and always has people on it. We hate to create a trail and have

nobody use it! A local church holds prayer walks, and the Boy

Scouts have built benches and birdhouses. The Dunn-Erwin trail

is an integral part of the community.”

Sharon Stevens, TMP, Community Marketing Director for

the Dunn Area Tourism Authority, reiterates the connection of

community to the trail.

“The rail trail officially opened in January of 2003 and is

exploring the dunn-erwin rail trail ABANDONED tRACKS SERVE A hEALthFuL PuRPOSE

By Karen Gilchrist

“It is one of the most treasured trails.”



governed by groups of volunteers. Members of the board of

directors come from across the county, mainly from Dunn and

Erwin because that’s where the trail runs, says Stevens. “County

employees serve on the board, and the board is responsible

for upkeep with contributions from both towns as well as the

county. Erwin Parks and Recreation is involved in its upkeep.

“We have several annual events. We just held our first

12-hour endurance run, The Nutcracker, on December 13. Our

fifth annual 5k run for CareNet Counseling will take place on

Sunday, April 26.

“And we just received the grant and are in the final

stages of completion of the Cape Fear River Park Connector

Trail linking the Dunn-Erwin Rail Trail with the Cape Fear River

Trail, which will add another 1.5 miles to the trail and connect

downtown Erwin with the river. We received a matching grant

because the property is in the town of Erwin.”

The trail extension will open in April of 2015, and Banks

notes that a ribbon-cutting ceremony and celebration will mark

the event.

“We are trying to cover the state in trails,” says Banks.

“We want people to get there and use it!”

The Dunn-Erwin Rail Trail is also part of the East Coast

Greenway (ECG) project, a 2900-mile “urban (meets rural)

Appalachian Trail” development from Maine to Florida

connecting cities and linking

rural areas rich in cultural,

historical and natural beauty

resources. The project is

spearheaded by the East Coast

Greenway Alliance (ECGA), a

nonprofit entity headquartered

in Durham with field staff in

Rhode Island, Pennsylvania

and Florida. The ECGA acts in

an advocacy capacity, raising

awareness and providing

mapping for the greenway.

“The ECGA makes it

possible for folks who want

to travel the route down and

to get more trail development

and trail on the ground,” says

Niles Barnes, South Atlantic

Coordinator. “The Dunn-

Erwin Rail Trail is a critical

and important trail. The 5.3 miles is part of the ECG’s spine

route. The extension also joins a blueway (paddle trail) with the

greenway (shared use path). We are wanting North Carolina to

sort of become the great trail state and have every community

have access to trails not only for recreation, but also for

transportation, going to school and running errands. The North

Carolina route is about 370 miles, and we are 23% complete

on trail.”

And there are more good things to come. In the meantime,

Stevens encourages everyone “to get out and enjoy it! It’s a

free family experience. You do not have to spend money to

go out and enjoy the outdoors. It’s a place where families and

individuals can walk, run or ride bikes.”

For more information, call 910.892.3282 or visit http://

dunntourism.org/Recreation/TrailsParks, www.ncrailtrails.org,

www.traillink.com/trail/dunn-erwin-rail-trail.aspx, www.harnett.

org/parkrec/cape-fear-river-trail-park.asp or www.greenway.org/

explore-by-state/nc. For events, visit http://dunntourism.org/

AboutUs/EventsCalendar/tabid/69/Default.aspx.

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.

http://dunntourism.org/Recreation/TrailsParks

http://dunntourism.org/Recreation/TrailsParks

http://www.ncrailtrails.org

http://www.traillink.com/trail/dunn-erwin-rail-trail.aspx

http://www.harnett

http://www.greenway.org/

http://dunntourism.org/

http://www.sandhillsnaturally.com



par·ty noun \ˈpär-tē\: a social event

in which entertainment, food, and drinks

are provided*

sus·tain·able adjective \sə-ˈstā-nə-bəl\: involving methods that do not

completely use up or destroy natural

resources*

indigo Earth Events, llc noun:

creative and unique “green” event

styling by Patricia Ranck, “Just an old

hippie with a dream…to make people

happy & help save the earth…one party

at a time!"

Patricia Ranck has always felt very

strongly about conservation, an organic

lifestyle and all things sustainable.

“I have done that as long as I can

remember,” she says. “I started with the

health food and vegetarian lifestyle when

I was like 16. I was the only teenager in

the health food store.”

And, she has always been involved

with art. “I was an art major, and I have

this side of me that does appreciate art

for what it is. But I always think it should

be useful, that it can bring something

to someone’s life just sitting there, but it

can even be more useful than that.”

Ranck has

successfully,

though by accident, found a way to

combine two of her passions in life

to create Indigo Earth Events, LLC,

an event-styling company that offers

custom and handmade as well as

rental décor for wedding, social and

corporate events.

“It happened by accident in New

York,” Ranck says. “It started with my

kids’ parties. I’d have a theme, and I’d

have a piñata, build a playhouse, and

then people started coming to me

and saying, do you think you could do

that for my kid’s party

or somebody’s 40th

birthday party? Can

you help me with this

or that?”

Ranck grew

up on Long Island

“around potato fields,

chickens — not a

city girl. I learned

to ‘make do with

what you have.’ I

was collecting linens,

teacups, candlesticks.

I lent them out. I

was just trying to

save and reuse, and

it evolved into the

business.” She arrived

in the Sandhills 20

years ago from the

cold and slush of

New York and saw

pansies blooming in

the middle of winter.

“One of my kids said,

‘Mom, it looks like the

land of Oz!'”

Among the

custom items Ranck

creates are cake toppers, chalkboard art, signs, banners,

buntings, ceremony backdrops, table linens, chair covers,

florals — whatever clients can dream up.

“I like to take others’ ideas and build them physically,

bring it to fruition,” says Ranck. “I want to do décor, setup for

people, design it if they want, arrange, help do-it-yourselfers,

and I like to do everything as sustainably as possible.

“I really like to do cake toppers, the sculpting part of that,

custom ones for weddings, for people’s birthdays. I can make

it look like people, like the one that I did of a guy for his 70th

birthday. I find that when I do things like that, people save

them. Three years later, he still has it. I get a kick out of that.

That gave him his moment.”

partying with patricia ranckINDIGO EARth EVENtS, LLC, OFFERS SuStAINABLE EVENt PLANNINGby Karen Gilchrist

EXploRE

Patricia Ranck, Owner of Indigo Earth Events, describes herself as "just an old hippie with a dream."

Everything in the tablescape picture was either repurposed, reused (previously owned) or recycled in some way. New objects are sustainable, such as fair trade, soy candles and organic fruit.



In addition to custom creations,

Ranck makes available for rental

her extensive collection of vintage

tabletop décor, teapots, teacups,

candlesticks, cake pedestals, cupcake

stands, table linens, fabric and barn

wood, as well as occasional tables

and a variety of display items.

“People buy all these new

things and toss them after,” Ranck

says. “What a waste. What a way

to fill a landfill. At this point in the world’s life, I think we really

need to take better care of it. So that’s why I got into the

organic. A lot of this is taken from what I love — art, creating

sustainably and trying to do as it individually as possible. I rent

out stuff, and it won’t end up in the garbage. I even provide

recycling receptacles.”

While sustainability is in the forefront of Ranck’s business

operations — Indigo as blue, represents sky and sea and Earth

itself — she notes it is about the experience. “That’s the biggest

thing I like about this — helping someone have an experience.

That’s important. They remember going to have the best time

ever — and wow, you have to create a feeling with it, and

that’s what makes it in an event.”

As an example, she

recounts the time when a lady

came to her having bought

a wedding cake for a couple,

some friends for whom she was

performing the service. It was

winter, and she needed a special

cake topper.

“I told her, ‘Tell me about

the people.’ They loved Animal,

the drummer from the Muppets.

They carried a little Animal doll with them and took pictures of

Animal in different locations. So I made an Animal groom and

his groupie Janice as the bride. It was so personal. It was five

years ago, and they still have it. Since then, I have done their

baby’s shower, first birthday. It was so special and made their

moment.”

Ranck’s favorite media are fondant, paper mache, fabric

and sugar paste. “I like to create the atmosphere, inviting

everyone into it, and transport them to a different world. I did

a Wizard of Oz theme and made a piñata witch looking over

a crystal ball with a picnic in a poppy field and a yellow brick

road.

“I enjoy repurposing decorations from parties for kids

rooms. I use old draperies, Goodwill yard sales, old clothing.

They have a happy memory, and it helps the budget to reuse

things again.”

The mission statement of Indigo Earth Events is “To

celebrate individuality through uniquely styled design,

while retaining focus on our commitment to a healthy

world.”

“We can live our lives as conscientiously as possible

and still make life an awesome party!” says Ranck. “I do

something that I love that makes people happy.”

Indigo Earth Events will be at the Sandhills Wedding

Expo, sharing space with Gracefully Rustic, on Sunday,

January 25, from 1-4 p.m. at Pine Needles Lodge & Golf

Resort in Southern Pines.

For more information or

to contact Ranck, visit

www.facebook.com/

indigoearthevents.Karen Gilchrist is a

writer, yoga instructor and longtime resident of Southern Pines. You can reach her at [email protected]. *www.merriam-webster.com/dictionary

ExPLORE:

Indigo Earth Events, LLCServing Moore Co. and surrounding areas. By appointment, 910.638-8322,[email protected]. www.facebook.com/indigoearthevents

Custom cake toppers are a specialty at Indigo Earth Events.

http://www.facebook.com/


http://www.merriam-webster.com/





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

ARtWORK/GLASSWORKLionheart 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. Find us at the Fayetteville City Market and on Etsy and Facebook.www.etsy.com/shop/lionheartglassworks or email [email protected]

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 Events, LLC - Party Sustainably! Offering "green" event styling, custom decor, rentals for weddings/social/corporate events. By appointment, 910.638-8322, [email protected]. www.facebook.com/indigoearthevents

EyE hEALthCape Fear Eye Associates offers complete eye and vision care — from children’s eye exams and pediatric eye muscle surgery to cataract surgery, glaucoma treatment and LASIK. 1726 Metro Medical Drive, Fayetteville. 910.484.2284 or 800.829.2284, www.capefeareye.com

hEALth & FItNESSFirst Health Fitness, 170 Memorial Dr., Pinehurst. 910.715.1800, www.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.

EXploRE

http://www.companionanimalclinic.org

http://www.etsy.com/shop/lionheartglassworks


http://www.thegriffinacademy.org

http://www.rudeawakening.net

http://www.cemcpower.com

http://www.mydoterra.com/sandhillsnc

http://www.mydoterra.com/

http://www.greengoodsshop.com



http://www.facebook.com/indigoearthevents

http://www.facebook.com/indigoearthevents

http://www.capefeareye.com

http://www.firsthealth.org/fitness

http://www.advocare.com/140154604

http://www.livingbalancestudiosnc.com


http://www.facebook.com/livingbalancestudiosnc


http://www.lotusholistichealth.org




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 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 spring 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

SuStAINABLE LIVINGSustainable Sandhills is a nonprofit on a mission to preserve the environment of the Sandhills through education, demonstration, and collaboration through four core program areas: Clean Air, Clean Water, Green Schools, Green Business. 351 Wagoner Drive, 2nd Floor, Suite 332-334, Fayetteville, NC 28303. 910.484.9098, [email protected], www.sustainablesandhills.org

VItAMINS & SuPPLEMENtSWhole-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

Southern Pines Yoga Company, 169 Beverly Lane, Southern Pines.910.246-0054, 639.1089, [email protected]

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.

http://www.facebook


http://www.naturesowninc.com

http://www.thebutcherandthebakergrocery.com

http://www.facebook.com/sugarplumsmom

http://www.pranayogadoula.com


http://www.etsy.com/shop/thefreshfactorydeo


http://www.sandhillsfarm2table.com

http://www.sherefe.net

http://www.cslfayettevilletc.org

http://www.sustainablesandhills.org

http://www.jcrowe.juiceplus.com

http://www.embraceyogastudio.com


http://www.southernpinesyoga.com





calendar of events • january 1 thuRSDAy

Happy New Year! Welcome 2015!

2 FRIDAyNew Years Crafts at the Southern

Pines Library, throughout the day. www.southernpines.net/412/Kids-Special-Events

7 WEDNESDAyPublic Meeting: Interbasin Water

Transfer, Cape Fear & Jordan LakeWednesday, 6:30 - 7:30 p.m.Town of Apex Public Works, 105-B Upchurch St. Apex, NC 27502.This is a follow-up to the Community Leader Meeting held at the Fayetteville Public Works Commission on Nov. 24 regarding Interbasin Transfer. NCDENR will hold a public hearing in Apex on January 7, 2015. This is the only public hearing planned. No public hearing is scheduled in Fayetteville or any downstream communities. As a community dependent on the Cape Fear River for our water and impacted by inter basin transfers, it is important to have our concerns heard. You can help by requesting a public hearing be held in the Cumberland County; attending the Jan. 7 meeting in Apex or by submitting comments by Feb. 5, 2015, to [email protected].

9FRIDAyNational Law Enforcement

Appreciation Day

Bring the wee ones to Weymouth Woods for “Hiding in Hibernation” at 10 a.m. Weymouth Woods-Sandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines, NC. 910.692.2167

11 SuNDAyThe Southern Pines Library’s

ongoing lecture series "Explorations: A Forum for Adults" will be held on Sun.,

Jan. 11 at 3:00 p.m. and will feature Learning to Spin. Spinner and knitter Holly Wunsch will teach the basics of spinning on a drop spindle. Supplies will be provided by Friends of Southern Pines Library.

12 MONDAyCeliac Disease Support Group

6 - 7 p.m., Enrichment Center, Third St., Sanford.

18 SuNDAy“Winters in Weymouth”nature

study program, 3 p.m. Hot Cider will be served. Weymouth Woods-Sandhills Nature Preserve, 1024 Ft. Bragg Rd., Southern Pines. 910.692.2167

19 MONDAyMartin Luther King Jr. Holiday

MLK Holiday Celebration Parade, 11 a.m., downtown Dunn.

22 thuRSDAySoups that Soothe, 5:30 -

7:00 p.m. Start with healing broth and anything is possible. Demonstration and sampling of Chicken Bone Broth, Thai Coconut Soup and Creamy Roasted Beet Soup. All recipes are free of gluten, dairy, soy, corn, refined grain, and sugar. Cost: $20 members/$25 nonmembers. Register by Jan. 20 to reserve your spot. Payment due upon registration. Guest presenter: professional chef and food writer Sueson Vess of specialeats.com. Center for Health & Fitness-Pinehurst, 170 Memorial Drive, Pinehurst.

23 FRIDAy4th Friday, 6 - 10 p.m.,

Downtown Fayetteville. 4th Friday is a true celebration of the arts and downtown Fayetteville. 910.323.1776, www.theartscouncil.com/fourthmain.php

Words and Pictures: Illustrated Works by Kadir Nelson, opens to the public with a book signing and meet-and-greet with the artist on Jan. 23 from 7 to 9 p.m. at the Arts Center in downtown Fayetteville. The exhibit will remain on display through Feb. 28.

24 SAtuRDAyThe Great Groundhog Get

Together, 10 a.m. to 4 p.m., at Raven Rock State Park. Learn about groundhogs with games and fun activities. 910.893.4888

25 SuNDAySandhills Wedding Expo, 1 - 4

p.m. at Pine Needles Lodge & Golf Resort in Southern Pines.

26 MONDAy Sustainable Sandhills

membership appreciation event and film screening, Sweet Palette,101 Person St, Fayetteville. 6 - 8:30 p.m. Sustainable Sandhills will present the short film; "Pimento Cheese Please!" Current and potential members are encouraged to attend this free event.

27 tuESDAyThe Weymouth Center is

partnering with the Southern Pines Sister Citites to present "A Spirited Evening of Music." Enjoy an evening at Weymouth with musicians from Northern Ireland as they join our Weymouth acoustic group in the Great Room. 7 - 9 p.m. Guests are welcome to bring their own beverage. Weymouth Center, 555 E Connecticut Ave., Southern Pines.

http://www.southernpines.net/412/Kids-Special-Events

http://www.southernpines.net/412/Kids-Special-Events


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



calendar of events • january

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

BROTHEFFICIENTENERGYHEALTH

INTENTIONNEW YEARNUTRITIONPARTY

POSITIVITYRESILIENCERESOLUTIONSALT

"It'S A NEW yEAR" WORD FINDbrain 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 •

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 2 to 5 miles on trails that can be flat, hilly and include steps. Ages 12 and up. Please call 910.893.4888 to register.

Every saturday, Noon - 4 p.m., Free Wine Tasting, Elliott's 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.

Calendar information runs on a space

available basis with free events given

priority. Send information for the

calendar to [email protected].

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 author wrote The Notebook:

Answers: 1) Romance, 2) Novels, 3) Screenplays, 4) The Watchers, 5) Safe Haven, Nicholas Sparks

Each of the following cryptograms is a clue to the identity of a distinguished author. Using the hints E=A and Q=N, decipher the clues to name the author.

J C B E Q F U

Q C M U N W

W F J U U Q D N E H W

S R U X E S F R U J W

W E P U R E M U Q

3

2

4

5

1





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

http://www.coolfoodscampaign.org

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

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

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

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

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

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

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

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

http://com

sandhills naturally • january 2015

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