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The Lowdown on Soy • Natural Approaches to Repel Pet Pests

Adventures on the Cape Fear River

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 • M AY 2 0 1 6

2 www.SandhillsNaturally.com May 2016

TABLE OF CONTENTS

may 2016nutrition

The Lowdown on Soy ...............................4

Springtime in the Sandhills........................6

Recipe: Split Pea Soup...............................6

Recipe: Vegetarian Black Bean Taco Salad .6

Recipe: Greek Frittata Muffins ...................7

Recipe: Not Your Mother's Ambrosia ........7

living Natural Approaches to Controlling Fleas ...8

DIY: Custom Gift Baskets ........................10

explore Cape Fear River Adventures ....................12

Cape Fear River Trail ...............................14

Resource Guide ......................................16

Calendar of Events..................................18

The Lowdown on Soy, page 4

Exploring the Cape Fear River,page 12

“Thousands of studies link soy to malnutrition, digestive distress, immune system breakdown, cognitive disfunction, cognitive decline, reproductive disorders and infertility — even cancer and heart disease.” — DR. KAAYLA DANIEL, AUTHOR OF THE WHOLE SOY STORY:

THE DARK SIDE OF AMERICA’S FAVORITE HEALTH FOOD

Bug Off! Controlling Pet Pests, page 8

May 2016 www.SandhillsNaturally.com 3

Your Guide to Healthy Living in the Sandhills

Editor & PublisherJoy Godwin Crowe

Associate EditorKaren Gilchrist

karen@sandhillsnaturally.com

Contributing WritersKelli EdwardsSueson Vess Patti Ranck

Cory Worrell

Marketing & AdvertisingJoy G. Crowe

joy@sandhillsnaturally.com

Andrea Julian (Cumberland Co.) andrea@sandhillsnaturally.com

Sophie Poppele (Moore Co.) sophie@sandhillsnaturally.com

Patti Ranck (Moore Co.) patti@sandhillsnaturally.com

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Spring Lake, NC 28390

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Copyright ©2016 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

get fresh. eat local.If you've ever had a pale, mushy tomato that traveled thousands of miles to get to

the grocery store produce aisle, then you probably agree that nothing tastes better in

the summertime than a locally grown tomato.

And if you grow it in your own backyard, it

tastes even better! I visited the distribution

center for a large grocery store chain a few

years back, and I've cherished locally grown

food ever since!

According to my friend Marsha Howe

with Sustainable Neighbors, "It has become

evident that the Local Food Movement in

this country is not a fad, but it is a critical

link to our food security, health and the

development of economic opportunities that

is spreading nationwide. With the drought

in California, where most of our food comes

from, there is no better time than the present

to make local food a priority."

If you are interested in doing just that,

and in helping to build momentum to localize

the ability to feed ourselves, you are invited

to the First Local Food Security and Economic

Development Roundtable Event on May 19 from 8:30 a.m. to 12:30 p.m. at the

Cumberland Co. Cooperative Extension Center. The event is sponsored by Fayetteville

State University, EDA University Center and Sustainable Neighbors.

The intention of this Roundtable is to invite the Fayetteville area community,

across all sectors, to build and secure our local food system. Local farmers, local food

chain-related businesses and eaters (that's you!) are encouraged to attend. We'll hear

what others are doing and share some of the current initiatives and opportunities to

boost and localize our economy through local food system development. Together let’s

shift Fayetteville from a food desert to a local food oasis by stimulating the economy

through the #FayettevilleFresh initiative. You can register for the event at http://

fayettevillelocalfood.eventbrite.com. For questions, please call (910) 817-0083 or (910)

672-2413.

If you haven't already, please like our page on Facebook at sandhillsnaturallync

(be sure to select "get notifications") and share our page with your friends. You can

read all of our editions online at sandhillsnaturally.com. This publication wouldn't be

possible without the support of our advertisers. Please tell them thank you when you

frequent their business.

Thanks for reading, and have fun eating local!

Joy Godwin Crowe, Publisher

joy@sandhillsnaturally.com

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4 www.SandhillsNaturally.com May 2016

the lowdown on soyBy Karen Gilchrist

NUTRITION

Anyone concerned about eating well and clean has

no doubt encountered the controversy surrounding the

consumption of soy. Soy, in one form or another, is ubiquitous

in processed food. Soy lecithin (an emulsifier – check your

chocolate bar). Soy milk (milk substitute). Soybean oil (salad

dressings). Soy protein isolate (textured vegetable protein, a

meat substitute). Baby formula. And it’s bad for us?

In a word, yes, most of the time, according to Dr. Josh

Axe, a C.N.S. (Certified Nutrition Specialist), Natural Medicine

expert and licensed chiropractor, who specializes in functional

medicine. The soy of today is not the soy of the past, and he

asserts that 95% of today’s version of soy – processed – is bad

for us.1 Furthermore, according to Dr. Kaayla Daniel, author

of The Whole Soy Story: The Dark Side of America’s Favorite

Health Food, “thousands of studies link soy to malnutrition,

digestive distress, immune system breakdown, cognitive

disfunction, cognitive decline, reproductive disorders and

infertility – even cancer and heart disease.”2

• Ninety percent of soy is genetically modified and kills off

the good bacteria, or probiotics, in the gut. Soy crops are also

heavily treated with pesticides.1,2

• Soy contains antinutrients, natural toxins that in small

amounts are harmless, but not in the amount that many

Americans consume.2

• Soy contains hemagglutinin, which causes red blood cells

to clump, inhibiting oxygen uptake and growth.2

• Soy contains goitrogens, which can lead to depressed

thyroid function.2

• Soy contains

phytates, which

prevent the absorption

of important minerals

in the gut, including

calcium, iron,

magnesium and zinc,

necessary for optimal

health.2

• Soy contains

high amounts

of aluminum, a

byproduct of the

process to remove

antinutrients and

considered a toxin in

the body.2

• Processed

soy contains

phytoestrogens or

isoflavones, estrogen-

mimickers that can

also block estrogen.

May 2016 www.SandhillsNaturally.com 5

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Men consuming soy can acquire feminine characteristics, and

women who consume large amounts can be at risk for breast

cancer, hormone imbalance disorders and infertility. Dr. Joseph

Mercola states that a infant fed soy formula takes “in an

estimated five birth control pills’ worth of estrogen a day.”1, 2

According to Mercola, soy has been linked to “breast

cancer; brain damage; infant mortality; thyroid disorders; kidney

stones; immune system impairment; severe, potentially fatal,

food allergies; reduced fertility and danger during pregnancy

and nursing.”2

But is all soy bad for us? After all, we read that Asian

cultures enjoy long life because they eat a lot of soy. Well, they

don’t eat as much as many Americans do today, and the type of

soy consumed is crucial to its benefits: it is fermented, a process

which reduces the phytate and antinutrient levels, freeing its

beneficial properties for the digestive system.2

Good soy includes tempeh, a soybean cake; miso,

a soybean paste; natto, with a sticky, slimy texture and

traditionally fermented soy sauce (soybeans, enzymes and

salt). Natto, while not particularly appetizing in texture or

taste, is loaded with probiotics and is highest of fermented

soy in vitamin K, the “forgotten vitamin” important for blood

coagulation. But K is also thought to be beneficial to bone and

heart health. It helps to incorporate calcium into the bones and

is believed to help keep it from moving to the arteries. And it is

considered a powerful antioxidant, stronger than E and CoQ10.

Ongoing research is exploring its ability to improve immunity

and support memory. K2 supplements derived from natto

provide a palatable alternative to natto itself.

So, is soy good for you? If it is organic and fermented,

it offers many health benefits. But skip the processed stuff –

which is what clean eating is all about.

Karen Gilchrist is a writer, yoga instructor and longtime

resident of Southern Pines. Sources: 1 “Is Soy Bad for You?”,

www.youtube.com/watch?v=GjDPzkQga9c; 2 How to Get the

Benefits of Soy…Without All the Health Risks, http://mercola.

fileburst.com/PDF/Soy-K2.pdf

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6 www.SandhillsNaturally.com May 2016

NUTRITION

springtime in the sandhillsMAKE GOOD USE OF TENDER VEGGIES AND BERRIES

By Sueson Vess

Say good bye to hard squash and hothouse tomatoes; spring has arrived with tender young vegetables and berries. Farmers markets have returned to full schedules. More than just garden-fresh and tasty, spring produce is also light and easy to digest. The fruits and vegetables from early harvests help detox the body of all those heavy winter foods and indulgences. It’s like spring cleaning from the inside!

Try these quick and easy recipes to take full advantage of the pure flavors and nourishment of the season.

SWEET PEA SOUP WITH LEMON “CREAM”

Serves 4 to 6This soup bears no resemblance to traditional

split pea soup – even staunch pea-haters love it. If you don’t have fresh “shell” peas available, don’t worry. You’ll get great results with frozen peas. Delicious hot or cold, this soup can be made one or two days before serving.

3 tablespoons olive oil1 large potato, peeled and cut into 1-inch

pieces 1 large ripe (still firm) pear, peeled, cored and

cut into 1-inch pieces1 large onion, chopped4 cups vegetable or chicken broth1 teaspoon fresh or 1/2 teaspoon dried

thyme leaves2 cups fresh shelled peas or 1 package (10-ounce) frozen

peas, preferably organic1 cup chopped fresh spinach or swiss chard1 teaspoon saltFresh ground pepper1 teaspoon fresh lemon zest

1. In 4-quart pot, heat oil. Add potato pieces, pear pieces and chopped onion and cook covered over low heat, stirring often until potato is tender, about 15 minutes.

2. Add broth and thyme. Bring to a boil. Reduce heat to low; cover and simmer for 10 minutes.

3. Add peas and watercress. Bring to a boil. Reduce heat and simmer for 3 minutes. Add salt, pepper and lemon zest.

4. Puree soup in food processor or blender. Serve soup hot or cold, topped with Lemon-Pepper Cream.

LEMON-PEPPER CREAM1/2 cup sour cream, yogurt or nondairy substitute 2 tablespoons fresh lemon juice1/4 teaspoon fresh ground pepper

1.Wisk together all ingredients. Use to garnish fresh pea soup.

VEGETARIAN BLACK BEAN TACO SALADSERVES 4 This fast and nutritious meal will please the entire family. 1 can organic black beans, drained and rinsed1/2 cup organic corn (fresh or frozen)1/2 cup salsa (bottled or fresh)1 large tomato, dicedJuice of 1 lime2 tablespoons cilantro, minced 1/4 teaspoon cumin powder1/4 teaspoon sea salt1 avocado, diced4 cups chopped romaine lettuceOptional: Queso fresco Mexican cheese, crumbled

1. In a large bowl, mix black beans, corn, salsa, tomato, lime juice, cilantro, cumin and sea salt.

May 2016 www.SandhillsNaturally.com 7

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2. Fold in avocado and serve over greens or in tortilla/taco shell. Serve with cheese if desired.

GREEK FRITTATA MUFFINSMAKES: 12The frittatas can be made ahead and refrigerated overnight

or frozen. Bring to room temperature or reheat before serving. Reheat frittata on a cookie sheet in a 400 degree oven/toaster oven for about 5 minutes; may microwave. Vary ingredients depending on availability and personal preferences.

1 tablespoon olive oil1 shallot, minced (1/4 cup)1 medium red bell pepper, diced2 cups spinach (bag variety)1/4 cup artichoke hearts, chopped6 Greek olives, sliced 10 large eggs4 tablespoons Greek yogurt 1 teaspoon dried oregano1/4 teaspoon nutmeg1/4 teaspoon each sea salt and pepperOptional: 1 cup feta cheese, crumbled

1. Preheat oven to 375°F. Lightly oil standard 12-cup muffin tin (or use paper liners).

2. Heat a skillet over medium heat. Add olive oil, shallots and bell peppers. Sauté 3 minutes or until tender, stirring frequently. Add spinach and sauté for an additional minute.

3. Combine vegetables with artichoke and olives.4. Distribute vegetable mixture evenly among muffin cups.5. Whisk together eggs, yogurt, oregano, nutmeg, salt and

pepper (mixture will be lumpy), fold in feta cheese if using.6. Divide evenly among muffin cups. Bake 15-17 minutes

or until eggs are set. Cool in pan and gently remove.

NOT YOUR MAMA’S AMBROSIASERVES: 6-8Creamy without dairy; dessert without guilt!2/3 cup raw cashews plus 1/2 cup hot water 1 tablespoon honey1/2 teaspoon vanilla extract 6 oranges, peeled and sliced2 cups pineapple, cut into cubes1 cup fresh berries 1 cup unsweetened coconut, shredded

1. Soak 2/3 cup cashews in a blender jar with 1/2 cup boiling water for 10 minutes. Puree until the consistency of cream; may add more water if needed.

2. Stir honey and vanilla into cashew cream.3. Fold cashew cream together with fruit. Top with

coconut.Sueson Vess is a professional chef, author/food writer and

educator helping people eat healthier, especially those with celiac disease, autism spectrum disorders and others with chronic illnesses. Special Eats provides catering services, educational presentations and monthly cooking classes at FirstHealth Fitness Center. Sueson’s cookbooks include “Special Eats: Simple Delicious Solutions for Gluten & Dairy Free Cooking,” now in its 6th edition, and “Living Without Magazine’s Best Gluten-Free Cookbook." www.specialeats.com; 800.981.5029; Facebook page: Special Eats. Sueson’s homemade bone broth is available at Nature’s Own, Southern Pines.

8 www.SandhillsNaturally.com May 2016

LIVING

bug off!NATURAL APPROACHES TO REPELLING PET PESTS

By Karen Gilchrist

As interest grows in taking more traditional and natural

and less synthetically chemical approaches to living, from

eating clean and cleaning without harsh chemicals, to exploring

complementary and alternative medicine, it is no surprise

that many of us are interested in taking the same route with

our pets, from raw or grain-free diets, to holistic veterinary

practices. Beginning with this issue, Sandhills Naturally will

present a monthly column that offers some of the natural

approaches to pet care popular today. What better place to

start than with exploring ways to keep

the bugs from pestering your pets

as we head into the insect season.

(Remember, we are not vets, and

information contained here is not

meant to diagnose, treat or prescribe

for medical conditions. Please consult

with your veterinarian for diagnosis

and with any concerns.)

As the weather warms up, we

aren’t the only ones who want to

get out into the great outdoors – so

do our pets, and, unfortunately,

pests that have “wintered” over as

eggs or those moving back into the

area with the season – fleas, ticks

and mosquitoes – see our pets (and

sometimes humans) as potential food

sources so they can make more of

their kind. As most owners know,

these bugs can introduce serious

and even fatal health issues to our pets, from parasites like

heartworms and tapeworms, to dermatitis, anemia, murine

typhus, acute tick bite paralysis, Lyme disease, Rocky Mountain

Spotted Fever, Ehrlichiosis and other diseases.1

While many highly effective and not-so-effective

preventative options are available – collars, pills, pet and yard

sprays, shampoos and topical repellents – they aren’t for every

pet, particularly older pets or those with health issues. Some

animals exhibit serious reactions to specific ingredients, and

some products should not come into contact with human skin,

prompting genuine concern for parents of small children or

anyone who snuggles with furry friends. These products can

also be expensive, particularly in multi-pet families, and in some

cases, the bugs must still bite the host before dying.

Fortunately, nature has provided options that used with

diligence – most are not a once-a-month approach – can

provide safe, effective preventative measures. Below are a just

a sampling of natural bug-repelling options using neem or

essential oils.

NEEM – Neem is a tree native to the Indian subcontinent,

long recognized for a multitude of benefits, including medicinal

and agricultural applications. Pesticides made from neem (bark,

leaf and oil) are biodegradable and non-toxic, producing no ill

effects to animals and humans.2 Neem repels ants, fleas, lice,

mites, mosquitoes and ticks.3

• Use a few drops of neem oil on hands and rub through

dog’s fur, but not cats. For sensitive dogs, dilute the oil 1:10 in

jojoba or almond oil and rub palms, then dog’s fur.

• In a sprayer, mix ¼ to ½ ounce of mild soap and 2 cups

May 2016 www.SandhillsNaturally.com 9

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.

warm water, and slowly add ½ ounce neem oil for a general

flea and tick spray. For really buggy situations, double the neem

oil amount. Mix fresh for each use as the neem breaks down

after eight hours.

• Add ½ ounce neem oil to eight ounces of pet shampoo,

less for prevention, more for an infestation. Use weekly or more

often for dogs, catching bugs at all stages.4

NOTE: Neem oil does not smell good, but it works. It

should not be used on breeding animals. Use neem leaf for

cats.

• Natural Flea & Tick Spray for Cats: Combine 2 cups raw

unfiltered organic apple cider vinegar and 1 tablespoon each

of dried organic neem leaf, dried organic catnip, dried organic

lavender and dried organic peppermint leaf and steep for 1 to

2 weeks. Strain and store in glass jar. Combine ½ cup infusion

with 1 tablespoon aloe vera gel (optional) in 8 oz. spray bottle;

top off with distilled water. Spray onto cat while grooming and

allow to dry.5

ESSENTIAL OIL RECIPES

KEEP DEM VAMPIRE BUGGIES OFF ME! SPRAY

From The Dog Oiler6

(Shielding from fleas, ticks, mosquitoes, flies, gnats)

Dog Version:

In 15 ml spray bottle:

30 drops Shielding Blend

30 drops Peppermint

20 drops Arborvitae

20 drops Lemongrass

10 drops Cedarwood

Fill remainder of bottle with fractionated coconut oil, or

FCO, not water. FCO prevents oils from evaporating and slows

down absorption when in contact with skin. Shake before using

and spray on hands. Apply lightly all over dog, avoiding eyes

and nose. Use two times a day on indoor dogs, every six hours

for outside dogs.

Cat Version:

In 15 ml spray bottle:

20 drops Shielding Blend

20 drops Arborvitae

10 drops Lemongrass

10 drops Cedarwood

Fill remainder of bottle with FCO. Follow instructions of

application above.

Puppies and Kittens Under 3 Months Version:

In 15 ml spray bottle:

15 drops Shielding Blend

15 drops Arborvitae

8 drops Lemongrass

8 drops Cedarwood

Fill remainder of bottle with FCO. Follow instructions of

application above.

In addition to rubbing or spraying your dog or cat with a

repellent, you can also use essential oil blends on soft collars for

your pets. Limitless Pawsibilities7 offers a number of all-natural

flea and tick collar recipes for DOGS so your pets may wear

protection wherever they go.

Other preventative approaches to the irritating critters use

food grade diatomaceous earth, garlic, brewer’s yeast, apple

cider vinegar and lemon juice.8 Be sure to read any cautionary

statements regarding use, and start taking steps now to prevent

your pets from suffering later when pest season is in full swing.

Karen Gilchrist is a writer, yoga instructor and longtime

resident of Southern Pines. Sources: 1 www.banfield.com; 2

www.neemfoundation.org/about-neem/neem-environment/;

3 www.naturalalternativeremedy.com/9-neem-benefits-and-

uses/; 4 www.naturalnews.com/028983_neem_oil_ticks.html; 5

www.thehippyhomemaker.com/diy-flea-tick-spray-cats/; 6 www.

dogoiler.com/the-eo-lab/; 7 www.limitlesspawsibilities.com/

Training_Tips/Entries/2014/8/26_All_Natural_Flea_Collar.html; 8

www.earthclinic.com/pets/fleas.html

10 www.SandhillsNaturally.com May 2016

D.I.Y.

gift from the heartMAKE YOUR OWN CUSTOM GIFT BASKETS FOR UNIQUE GIFTS

By Patti Ranck

We know everyone loves making the important people in their

lives happy. It gives us joy to bring them joy. We show our love

through our actions every day. But special occasions, like Mother’s

Day, birthdays, weddings, graduations, anniversaries, baby showers,

etc., are opportunities to go the extra mile by giving a gift. One of

my favorite types of gifts to give is a homemade gift basket. It is

truly an individualized gift tailor made to that special person.

I’ve created custom gift baskets for several businesses I’ve

worked for over the years. The largest basket I ever made went to

the Governor’s wife at the ribbon-cutting ceremony at opening of

the Spa at Pinehurst back in 2002. She and the basket made the

newspaper. That was kind of a fun to see something I did in the

news. Anyway, I still do take custom orders for gift baskets on

occasion, and have a little system to put it all together, which can

also be a good guide for you as well. Here’s sorta how it goes. Start

with a short questionnaire, reviewing a few key points about the

personality of whomever will be receiving the gift in order to really

make it unique to them. From that, you can develop a theme and

choose the basket’s contents accordingly. Design the finished look

by considering their favorite color and coordinate with the basket

contents. You can do this by adding a bow or fabric strips, a sprig

of this or that, even shells, feathers, pine cones, golf tees, pine

boughs, any ornament, charm or some embellishment to give it a

more special touch.

By packaging items together, even a few smaller gifts look

more impressive. People are typically pretty wowed by them.

Usually, the giver and creator is as excited as the receiver. As you

can imagine, most people in my life have come to expect a gift

basket from me every now and again. After all, if it makes

somebody I care about happy, and it’s fun for me to do, I’m totally

doing it.

SUPPLIES:

*Basket or container with a fairly broad, flat base. You don’t

want the whole thing to fall over when it’s done. Now just because

the word basket is in the name doesn’t necessarily mean you have

to use a basket. You can use pretty much any type of container as

long as it holds what you want and is in keeping with your theme.

You want the basket to have some continuity, not just several

random items thrown together. Remember, thought and effort will

make for a personalized gift. So why not let the container it’s

wrapped in literally be a part of the gift, too (and less waste), like

homemade hot chocolate mix in a big mug or canister; perfumes

and toiletry items on a pretty vintage mirrored vanity tray or men’s

shaving/grooming essentials on a bamboo or vintage wooden cigar

box (vintage equals recycling) or herb seed packets with gardening

gloves and a spade in a large watering can (include directions on

composting). The possibilities are endless. But sometimes, an actual

basket is the perfect thing and can also have many reusable uses.

*Filler. This can be tissue paper (saved from gifts you’ve

gotten), fabric scraps, raffia, what’s in your paper shredder or

packing paper saved from boxes received in the mail, too. Anything

a bit bulky and fluffy you can scrunch up to fit gives height and also

cushions the products inside. Another really great idea is to use

floral foam or reuse styrofoam packing (more about this later),

especially if you have a lot of smaller items or items that it is

imperative to secure inside the basket. You don’t want everything

to topple over in transit.

If you like the look of it, you can leave the filler showing, or

use something decorative to cover it up. Once I used cotton balls

for a winter basket. It came out very cute and “snowy” looking. I

personally have a huge love of moss, though. I can reuse it many

times, too. (Yes, I actually have the nerve to ask for it back. Hey,

most people know my love of repurposing, and if they have known

me for a super long time or are family members, they usually

double check to see if I would like any of the wrapping back before

they tear into it. People are so thoughtful and everybody’s down

with reusing and recycling.)

*If using floral foam, be sure to have enough to really be able

to jam it in tightly. This will be your foundation. Or you can glue it

into the basket/box.

May 2016 www.SandhillsNaturally.com 11

*And bamboo skewers. You will tape these to the backs

of said gift item and insert into the foam to hold it in place.

Works like a charm.

*Clear cellophane paper. You can get compostable cello

at your nearby craft or party store, or go to nashvillewraps.

com or clearbags.com.

*Ribbon, jute, fabric strips, string, raffia, etc., for tying

and decorating

*Flowers, pine cones or any of the

above-mentioned to spruce up the

basket and give it more festive appeal

*Scissors

*Clear tape. I always find 1 or 2

little spots after wrapping that could

use a bit…also will need with the

foam/skewer scenario

*Glue gun in case you need to

attach any embellishment or silk florals

to the outside of the basket wrap or to

secure the foam to the base of the

basket.

*Gift items. Please choose with

the size of your container in mind. It

may have happened that someone got

too happy and carried away and found

herself with gifts too big for the base

container.

ASSEMBLY:

*Scrunch filler or foam firmly into base.

*Place larger and heaviest items toward the back and around

sides partially to balance the load. You want to avoid it from tipping

over at all costs. This is never a good thing.

Place smallest and most fragile items toward the front and on

top and use the foam/skewer trick for especially small items (like

tea bags, a key chain, seed packets, whatever.)

*Have extra filler on hand to squeeze in between items to

avoid an over-crowded look, to cushion (in case any items are

breakable) and to help secure in place.

At this point, you can place flowers/foliage/sprigs/pine cones/

tinsel/charms, etc., to decorate the inside as well if desired

*Double check it for balance. If it’s too heavy all on one side,

rearrange a bit.

*Start by cutting at least an 8” piece of twine or ribbon for

the initial tying of the cellophane wrap; set aside. Best to have it

ready ahead of time. You only have two hands, and they’ll both be

full of cellophane.

*Now pull a good amount of cellophane out of the roll,

basically three times the height of what you want to wrap (do not

cut yet; wait till after

you’ve centered the

basket). It’s like

measuring twice/cut

once theory — in this

case, better to have too

much than to risk

running short of wrap

and wasting even more.

Place the basket in

the middle, leaving a

large excess of cello in the front, with the remaining roll

toward the back of the basket.

Measure (eyeball) by holding up cello in front, from the

highest point of the gift basket adding about 12 inches

extra.

Do the same with the roll at the back, and then cut.

*Start at the front of the basket, pull the cello up. The

front should lay a bit more smoothly than the rest to allow

a clearer view of the gifts inside.

Then gather at each corner first, gathering it up and

pulling it a little taught as you go, and then continue with

the other sections. Hold all cello together cinched in your

hand and tie tightly. You can still pull up on the cello to

arrange and make it more taught around the basket (looks

nicer and helps to hold the gift items in place).

Trim tops of cellophane in a sort of random way so it looks a

little natural – it's not as attractive if you just cut straight across the

top.

*Tape (discreetly as possible) any openings that may remain.

There are always a couple.

*Tie on more ribbon, a bow, fabric strips, jute string, etc., to

enhance the look. If you haven’t, you can add decorative accents

hanging from the ribbons or jute as well as a small gift card or

name tag.

*Whoa! We’re done already! Now go spread some happiness

with your basket of cheer! Pictured are a couple gift baskets I have

made. One was a donation for a Sustainable Sandhills fundraiser

event from Mockingbird (in Southern Pines, a recycled wine carrier

and bottle of organic wine). Another was a wedding gift including

a hand-painted sign on barnwood (by The Flying Mermaid), an

upcycled wine bottle wind chime (from Green Goods, Southern

Pines), and a natural soy/citronella candle placed in a bamboo tray.

Patti Ranck is an artist and a dreamer who blends her love of

nature and her passion for repurposing into the celebrations

of life. She can help you create your one-of-a-kind celebration.

indigoearthevents@icloud.com or 910.638.8322

12 www.SandhillsNaturally.com May 2016

EXPLORE

up and down the lazy riverEXPLORING WITH CAPE FEAR RIVER ADVENTURES

By Karen Gilchrist

Ilia Smirnov admits that when he and his wife purchased

Cape Fear River Adventures (CFRA) in Lillington in 2012, he

actually didn’t know the difference between a canoe and a

kayak. Originally from Russia, Smirnov attended Appalachian

State University and then moved to Raleigh and worked as

software engineer.

“I had done lots of things outside growing up –

backpacking, hiking, fishing,” said Smirnov. “So when I

came upon this opportunity, it was natural that I was very

much interested in it. It had been here for around 30 years

when we got involved. We worked on the business to attract

more people, and we are

starting our fifth season.”

CFRA, with its main

office or “River Shack”

located at 100 South Main

Street, offers a variety of

family-oriented and more

challenging river activities,

including canoe and kayak

paddling trips, river tubing

and whitewater rafting. The

trips can last from one hour

to all day – and beyond for

those who like a challenge.

“Some trips are one way downstream and will require

transporting,” Smirnov said, “We pick you up at the end, load

all the equipment and drive you back to the starting point. We

do have one trip we call the Leisure Paddle. You start and end

at the same point, which gives you flexibility for as far as you

want to go, how long you want to be out there. You can do

this for one hour or make it an all-day trip.”

Other paddling options include the one- or two-hour-

long Easy Float trip along the slow-moving river, which

includes going over one Class I rapids. Perfect for beginning

canoeists and kayakers, this quieter two-mile trip offers ample

opportunities for nature observation. The 10-mile Challenge,

which starts at Cape Fear River Adventures and ends in Erwin,

provides over four hours of river action, including Class I, Class

II and one Class II+ rapids. And the Epic Overnight is a 15-

mile long two-day, one-night camping

trip starting at Buckhorn Dam. Paddlers

spend the night at Raven Rock State Park’s

secluded canoe-in campground (separate

reservations required!) before ending

their voyage in Lillington, or can forego

camping for a one-day trip.

Those looking for a truly relaxing

water trip can opt for River Tubing,

starting in Lillington and continuing

for two miles through forests, a Class I

rapids, rock garden and wildlife habitat.

Dependent on river flow, especially during the summer, the trip

will take around five hours, Smirnov notes.

The truly adventuresome can experience the adrenalin rush

of Whitewater Rafting in a guided whitewater raft trip over

Class II and Class III rapids through the Cape Fear River’s largest

rock garden.

“A lot of people ask about whitewater rafting,” said

Smirnov. “Lots of people get excited about it, but it is only

possible at the high-water level in spring. It’s a conditional

service, and we are limited as to when we will run rafts.”

Presently the only guided tours are the whitewater trips,

led by Smirnov and another staff member. CFRA posts on

Facebook and the website when they are running rafts. Guests

can make reservations in advance and be notified when the

conditions are right; otherwise, places are available on a first-

May 2016 www.SandhillsNaturally.com 13

come, first-served basis when the rafts are running.

“We used to shut down during high water.

It has taken a couple of years, getting equipment,

getting training,” Smirnov said. “We both trained

at the US National Whitewater Center in Charlotte

where Olympic teams trained.”

Those new to paddle sports or those wishing

to hone their skills can take advantage of an

introductory course in kayaking, a half-day-long

hands-on training.

“We cover equipment and safety, and the

second part is on the water, paddling, trying out

different strokes, different ways to recover in case

you get in trouble,” said Smirnov.

The CFRA website, capefearadventures.com,

provides detailed information on requirements for

each trip, as well as shuttle services, access points, river flow

and rates for rentals and services. The season usually runs

from March to November, and while pets are allowed, it is not

recommended, as they are unstable in boats and can capsize

them in the water. Group rates and discounts are also available.

“We host Boy Scouts, corporate events, lots of military

folks from all sorts of different areas,” Smirnov said.

To help ensure a pleasant experience on the river, now

and for future generations, CFRA holds several River Clean-

up Events throughout the year, also listed on the website.

Volunteers enjoy free rentals, as well as the satisfaction of

contributing to the community and stewardship of the river.

Though not required, some paddling experience is preferred.

The business continues to grow. “More people are coming

out,” said Smirnov. “We’re trying different things, including

the river tubing, added at the end of 2013, which is very

popular. We’re trying out whitewater rafting now, and we

have gradually increased the inventory of canoes, kayaks, and

paddleboards. We have a snack bar and sell small items like

sunglasses, sunscreen, water and sports drinks as it’s important

to stay hydrated.

“2015 really drew lots of people to try CFRA out. We’ve

been around for a few years, but it takes time to build it up. We

are really looking forward to it this year!”

For more information about CFRA, visit

capefearadventures.com or call 919.495.5555.

EXPLORE CAPE FEAR RIVER ADVENTURES

100 South Main St.

Lillington, NC 27546

919.495.5555

http://capefearadventures.com

Hours vary according to season, weather and

river conditions. Visit the website for updates.

Tawnee’ Benede�o, REALTOR®, GREEN Owner, Broker, Property Manager 910-236-9123 (call or text!) TeamClarityRealEstate@gmail.com www.TeamClarity-RealEstate.com

Eco-conscious, paperless company! Landlords Buyers Sellers Investors

New landlords: Mention this ad for

10% off. New buyers/sellers: Mention this ad for a free home warranty at

closing!

Would you like to improve your cellular health?We have a discovery that has been proven to reduce oxidized LDL Cholesterol and oxidized DNA. And that’s just part of the story.

Learn more by calling 910.690.7757 Transformations for Healthwww.wellandalive.teamasea.com

14 www.SandhillsNaturally.com May 2016

EXPLORE

exploring at the riverCAPE FEAR RIVER TRAIL PARK IN ERWIN

By Karen Gilchrist

When it comes to balancing the desires and

needs of community members, some might feel

investing funds in attracting new business to be the

most important factor to increase growth and quality

of living. Others may view amenities, like access to

shopping and recreation, critical to inviting more

business, as well as residents and visitors. So, when a

park that offers access to natural areas for exploration,

including the Cape Fear River, is developed with no cost

to the public – everybody wins.

The Cape Fear River Trail Park, located on Hwy 217

on the Cape Fear River in Erwin, opened in May of 2008

without any type of funding from the county.

“It was essentially built for free,” said Carl

Davis, Harnett

County Parks

and Recreation

Director. “It was

actually donated

to the county,” a

gift made possible

through the

donation of land

from the Harnett

Forward Together

Committee, a

private, nonprofit

group of volunteers

dedicated to

improving the

quality of life in Harnett County, and a grant from the Park and

Recreation Trust Fund. The 16-acre park offers canoe and kayak

access, a picnic shelter with restrooms, scenic overlooks and

walking trails.

“We tried to keep it as natural as it can be and safe,” Davis

said. "It offers canoe and kayak access for the community and

Harnett County."

“At the time, there was not a whole of access. There is the

Wildlife Road access in Lillington, and where Cape Fear River

Adventures puts in. This is a logistical place for people to put

in and take out. It is the southernmost

place to take out after Erwin. There is

not a lot of public access after Erwin,

and it’s a long trek before you can get

out somewhere else. It is also a safe

place for people to park their vehicles

on the river.”

The launch area is restricted to

canoes and kayaks only, and access is

granted via a code to unlock the gate

at the top of the hill where the parking

area is. Guests call 910.893.7518 for

the code.

“A message on the answering

machine has the code, even if there’s

no one there. You drive down, launch your boat and then drive

back up to the park,” said Davis.

Open from dawn to dusk, the park features a nice picnic

area with four tables and an attached restroom facility. While

the shelter is available on a first-come, first-served basis,

“people can reserve the shelter for $10 an hour,” Davis said.

“You do not have to be a resident of Harnett County.” Guests

can bring and use gas grills only in the designated grilling area;

no alcoholic beverages or glass containers are allowed.

Four overlooks provide scenic views of the Cape Fear River.

May 2016 www.SandhillsNaturally.com 15

“Three overlooks are basically deck platforms that don’t

actually go over on top of the river,” Davis said. “They’re

high enough up that you can look down on the river through

windows created through the trees. One overlook is a dirt

platform with a railing overlooking the canoe access point.”

The trails are limited to walking and jogging – no bikes,

horses or motorized vehicles, except for those used to launch

canoes or kayaks – are allowed in the parks. Pets are welcome,

but must be on a leash. Visitors with valid NC fishing licenses

may drop a line in all areas of the park, except within 100 feet

of the launch area.

“One nice update about the park now is that the Dunn-

Erwin Rail Trail connects to the park, from the town of Erwin

and from the city of Dunn, via the Cape Fear River Park

Connector Trail,” noted Davis. “It's a nice link, starting a

greenway system.”

Additionally, the park

hosts a “Kids in Parks”

program. “We have a kiosk

there, where kids can come

and look, and we’ve got

four different brochures.

They can basically run

their own nature program

through the brochures. It’s

a nice feature for the park

to bring kids to learn more

about nature,” Davis said.

And encouraging kids

at a young age to explore

nature may help foster a

lifelong appreciation for

the great outdoors, and

again – everybody wins.

For more information, visit www.harnett.org/parkrec/cape-

fear-river-trail-park.asp or call 910.897.7300.

Karen Gilchrist is a writer, yoga instructor and longtime

resident of Southern Pines.

CAPE FEAR RIVER TRAIL PARK

Hwy 217 on the Cape Fear River in Erwin

www.harnett.org/parkrec/cape-fear-river-trail-

park.asp

910.897.7300

Canoe Access Lock Code:

Harnett County Parks and Recreation Department

910.893.7518

190 Bell Ave., Southern Pines, NC 28387910.246.2007 • www.bikramyogasouthernpines.com

INTRODUCTORY SPECIAL$25 for 10 Days

Bikram Yoga is a 90 minute class consisting of 26 hatha yoga postures and 2 breathing exercises in a heated room (105º and approx’ 40% humidity) which aids warming up your body to stretch safely and detox the body. Our state of the art studio uses renewable energy, LED lighting and green flooring. We pride ourselves on creating a supportive environment to help you feel at home during your visit.

Get Proactive with Your Health!Healing Path Solutions and Slenderiiz products can help you reach your health goals, without GMOS, artificial colors, preservatives, gluten, dairy or soy!

Call to learn more ~ 910-916-2968www.slenderiiz.com/healingpaths

16 www.SandhillsNaturally.com May 2016

EXPLORE

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

CHIROPRACTIC CARESouthern Pines Chiropractic, Dr. Joseph Wahl. Offering full-service chiropractic care, licensed massage therapists and nutritional counseling. 361 N. Bennett St., Southern Pines. 910.692.5207, www.ncchiro.com, drwahl@embarqmail.com

COLON HYDROTHERAPYPure Phoenix Cleanse & Wellness Center, offering Colon Hydrotherapy and Ionic Foot Detox. 305 Owen Dr., Fayetteville.910.849.8891, purephoenixcleanse@gmail.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

EVENT PLANNINGIndigo Earth Events, LLC - Party Sustainably! Offering "green" event styling, custom decor, rentals for weddings/social/corporate events. By appointment, 910.638.8322, indigoearthevents@icloud.com. www.facebook.com/indigoearthevents

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

HEALTH & WELLNESSGuiding Wellness Institute. Wellness Consulting, Holistic Life Coaching and Therapy, Continuing Education. "A holistic-centered therapeutic environment committed to the discovery, recovery and maintenance of living in balance." 910.864.6257, 143 Skateway Dr., Fayetteville. info@guidingwellness.com,www.guidingwellness.com

MASSAGE THERAPISTSSandhills Therapeutic Effects, Amie O'Connor, LMBT. 239 W. Pennsylvania Ave., Southern Pines.919.478.5647, www.facebook.com/sandhillstherapeuticeffects, sandhillstherapeuticeffects@gmail.com

MEDICAL CAREBack to Basics, Dr. Robert W. Patterson. Offering an integrative, patient-centered approach to medical care, including BioIdentical Hormone Replacement Therapy, Family Medicine, Nutritional Medicine, Preventative Medicine, and complete diagnostic evaluations. 919.895.6339, 1503 Elm St., Ste C, Sanford. www.backtobasicsmedical.com

NATURAL FOODSApple Crate Natural MarketCarrying a wide assortment of specialty, organic, vegetarian/vegan, paleo, gluten-free, and allergen-sensitive foods. You'll also find vitamin, herbal and mineral supplements including probiotics, cleanses, hormone support, homeopathies, joint and bone products, enzymes, essential oils and natural skin and body care. 2711 Raeford Rd, Fayetteville, 910.426.7777 and 5430 Camden Rd, Fayetteville, 910.423.8800.

Nature's Own Natural Foods Market offers a wide selection of natural, organic and herbal food products, teas and remedies, hard-to-find herbs, roots and

spices, supplements & more. The Kitchen lunch counter and Juice Bar. 195 Bell Ave., Southern Pines. 910.692.3811, www.naturesowninc.com

NATURAL PARENTINGDo you sell natural parenting products? Are you a birth doula? Put your advertisement here! Call Joy at 910.551.2883 or email to joy@sandhillsnaturally.com.

PRODUCE DELIVERYSandhills Farm to Table. Eat fresh, locally grown produce. Now taking subscriptions for spring co-op boxes. 910.722.1623, info@sandhillsfarm2table.com, www.sandhillsfarm2table.com

REAL ESTATEClarity Real Estate is an eco-conscious, paperless company helping landlords, buyers, sellers and investors. Tawnee Benedetto, Realtor®, Green Owner, Broker, Property Manager. 910.236.9123, teamclarityrealestate@gmail.com. www.TeamClarity-RealEstate.com

SUSTAINABLE BEAUTYEco-friendly Noonday Collection jewelry works with artisans around the globe to produce stunning jewelry and sustainable jobs. Made of upcycled metal and artillery, paper beads, recycled glass. Shop online at http://joycrowe.noondaycollection.com and join my facebook group at https://www.facebook.com/groups/joycrowe.noondayambassador

SUSTAINABLE LIVINGGROW FOOD EARN MONEY — No money, no land, no problem. FREE INFO Every Wednesday, 6:30-7 p.m.www.GrowFoodEarnMoney.comWorkshops & Trainings. Join the Movement! Farm-A-Yard! SUSTAINABLE NEIGHBORS — Making

May 2016 www.SandhillsNaturally.com 17

resource guide continued

Sustainable Attainable! www.sustainableneighborsnc.comwww.meetup.com/sustainableneighbors

Green cleaning! Say goodbye to caustic chemicals and hello to peace of mind and a sparkling clean house. Spectacular Cleaning Solutions offers residential and commercial (and automotive!) clean-ing services using quality eco-friendly cleaning products with budget-friendly pricing. Spectacular Cleaning Solutions,910.779.8687. www.facebook.com/ Spectacular.Cleaning.Solutions

Sustainable Sandhills is a nonprofit on a mission to preserve the environment of the Sandhills through education, demonstration and collaboration through four core program areas: Clean Air, Clean Water, Green Schools, Green Business. 351 Wagoner Dr., 2nd Floor, Suite 332-334, Fayetteville.

910.484.9098, info@sustainablesandhills.org, 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

ARIIZ/Healing Path SolutionsProactive solutions for optimal nutritional health and beauty benefits. 910.916.2968.www.slenderiiz.com/healing paths www.nutrifii.com/healingpaths

Transformations for Health Improve your health on a cellular level.910.690.7757 wellandalive.teamasea.com

YOGA STUDIOSBikram Yoga. 190 Bell Ave., Southern Pines. 910.246.2007, www.bikramyogasouthernpines.com

Southern Pines Yoga Company, 169 Beverly Lane, Southern Pines. 910.246.0065, 910.639.1089. contact@southernpinesyoga.comwww.southernpinesyoga.com

WRITING & EDITING SERVICESPlays with Words: Writing, editing, proofreading. Over 25 years' experience. Karen Gilchrist, 910.638.6397,playswithwords@embarqmail.com

This Resource Guide is a directory of local

natural health and wellness practitioners

and supporters of green living in

our community. To be included in our

Resource Guide, call Joy at 910-551-2883

JOY CROWETo learn more about Noonday Collection's mission of creating a

marketplace for Artisans around the world or to shop online, visit www.joycrowe.noondaycollection.com or call 910.551.2883.

Handcrafted Art & Decor Prop Rentals • Styling Services

Indigo Earth Events

910.638.8322 • indigoearthevents@icloud.com

vintage/rustic/eclectic/sustainable

on display at Gracefully Rustic

223 NE Broad St. Southern Pines

indigoearthevents@icloud.com

910-638-8322

Instagram Logo Facebook Logo

18 www.SandhillsNaturally.com May 2016

calendar of events • may 8SUNDAY

Mother’s Day Hike, 3 p.m. Get back to

nature on this Mother’s Day Sunday and dis-

cover helpful forest plants that mothers have

used through the centuries to improve family

life. Join a Park Ranger for a brief presentation

in the auditorium that will be followed by a

short hike. Come and celebrate this program

with the whole family, but especially Mom!

Weymouth Woods-Sandhills Nature Preserve.

Call 910.692.2167 or visit www.ncparks.gov

for more information. 1024 Ft. Bragg Rd.,

Southern Pines.

13FRIDAY

Canoe Hike, 5-7 p.m.

Come and join us to learn the basics of

canoeing and then use those skills to

maneuver through the cypress swamp. Please

sign up with the park office. Only 10 will be

allowed to sign up. We will meet at the Rain

Shelter. Carvers Creek State Park, 2505 Long

Valley Rd., Spring Lake. 910.436.4681

Wonderful Woodpeckers (For Wee Ones!), 10

a.m. We have 8 different kinds of wood-

peckers that live in our area! Learn about

how awesome they are as we read a book,

do some fun activities, and make a craft. If

the weather is nice, we’ll make sure we get

outside and look for some woodpeckers, too!

All activities will be geared towards 3 to 5

year-olds and meant for parents to do with

their children. Weymouth Woods-Sandhills

Nature Preserve. Call 910.692.2167 or visit

www.ncparks.gov for more information. 1024

Ft. Bragg Rd. Southern Pines.

14SATURDAY

Bird Walk, 8 a.m. Join us for a 2-mile

bird walk to celebrate two great birding

events: International Migratory Bird Day

and the Global Big Day. Both events draw

people from all over the world outside to go

birdwatching, so make sure you’re part of

the crowd! All levels of birders are welcome,

and please bring binoculars and field guides

if you have them. Bug spray, water, and

comfortable shoes are also recommended.

Weymouth Woods-Sandhills Nature Preserve,

Call 910.692.2167 or visit www.ncparks.

gov for more information. 1024 Ft. Bragg Rd.

Southern Pines.

19THURSDAY

First Local Food Security and

Economic Development Roundtable,

8:30 a.m.-12:30 p.m., Cumberland CO.

Cooperative Extension Center. Event

sponsored by Fayetteville State University, EDA

University Center and Sustainable Neighbors.

The intention of this Roundtable is to invite

and update the Fayetteville community, across

all sectors, to build and secure our local food

system. Local farmers, local food chain-related

businesses and eaters are encouraged to

attend. Register at http://fayettevillelocalfood.

eventbrite.com.

20FRIDAY

Nature’s Seedlings, “Wiggling

Worms”10 a.m. Nature’s Seedlings is a

monthly nature discovery program for ages

3 to 7 being held every third Friday of the

month. Children will learn about and observe

earthworms. If time allows, we will take a .2

mile hike to go through the Trail Track “Ani-

mal Athletes.” The Animal Athletes adventure

challenges kids to exercise with the animals.

This brochure gives kids eight different animal

exercises they can do along the trail. From

hummingbird hand-swings to lizard pushups,

kids are sure to have fun getting in shape with

the animals during their outdoor adventures.

Raven Rock State Park, 3009 Raven Rock Rd.,

Lillington. 910-893-4888,

raven.rock@ncparks.gov

21SATURDAY

Volunteer Day at Carvers Creek State

Park, 9 a.m. Our prized volunteers help us

with everything from our old farm fences, to

culverts, to invasive species of plants, to leaf

clean-up, trail creation, and many others.

Please be prepared for the weather and bring

a water bottle and gloves. Carvers Creek

State Park, 2505 Long Valley Rd., Spring Lake.

910.436.4681

22SUNDAY

Snakes of the Sandhills, 3 p.m.

Snakes are creatures of great beauty that

inspire awe and caution. Join us to learn

about the various snake species found in

the Sandhills. Learn to identify venomous

and non-venomous area snakes. We will

have live specimens to view and learn about.

Weymouth Woods-Sandhills Nature Preserve.

Call 910.692.2167 or visit www.ncparks.gov

for more information. 1024 Ft. Bragg Rd.,

Southern Pines.

27 FRIDAY

History Hike, 2 p.m. Join us on our Ranger-

led History hike. We will be hiking the trails and

learning about Mr. Rockefeller and the history of his

property. We will meet in front of the park office for

this event. Carvers Creek State Park, 2505 Long

Valley Rd., Spring Lake. 910.436.4681.

Fourth Friday Arts Celebration, 6 p.m., Downtown

Fayetteville. Fourth Friday is a true celebration

of the arts and downtown Fayetteville. Folks

of all ages get a taste of Fayetteville's art

and entertainment while enjoying the small

galleries, bookstores, bistros and shops full

of unique items. Exhibits, entertainment and

featured artists all come together to bring the

art of Fayetteville to one and all. Businesses

in the four-and-a-half block radius of historic

downtown Fayetteville join the action and

become artistic venues, featuring the arts in all

forms, for all ages.

29 SUNDAY

Sunday Afternoon Yoga, 4 p.m. Karen

brings a love of alignment and a sense of fun to

each practice – along with a desire for everyone in

the world to have the opportunity to try yoga. Join

us for yoga at the millpond. We will meet on the

front lawn of the Rockefeller house a few minutes

before class begins at 4 p.m. (Allow approximately

15 minutes to walk from the parking lot to the

lawn.) Wear comfortable clothes and bring a mat

and water; you may wish to bring bug repellent as

well. Open to all levels. Some yoga props will be

available. Carvers Creek State Park, 2505 Long

Valley Rd., Spring Lake. 910.436.4681.

CALENDAR

May 2016 www.SandhillsNaturally.com 19

Items are accepted for the calendar on a space-available basis. Please send the information on your free event to joy@sandhillsnaturally.com for consideration.

• ONGOING EVENTS & EXHIBITS •

Cape Fear River Trail Golf Cart Tours. For

seniors and persons with permanent limited

physical abilities, interpretive golf cart tours

along the Cape Fear River Trail are available

for individuals or groups of up to five people.

Riders must be able to grasp and hold safety

handles. Reservations are required. For more

information, call 910.433.1547. Clark Park &

Nature Center, 631 Sherman Dr., Fayetteville.

Rockefeller House Tours: Call for dates and

times of Tours of the Rockefeller House. Staff

will be leading a free historical tour through

Mr. Rockefeller’s winter get-away. The park

staff will be leading 10 people through at a

time. You must sign up in advance for the

tours. If you need a ride to the Rockefeller

House, you must attend the Tuesday tour.

Carvers Creek State Park, 2505 Long Valley

Rd., Spring Lake. 910.436.4681

Every Wednesday night, Kirtan Night

at Breathing Space, 1404 Raeford Rd.,

Fayetteville. 910.977.4476, 7:30-9 p.m. It's

free and fun.

Every Thursday, 9 a.m. Hike for Your Health

at Raven Rock State Park. Must be able to

hike 2 to 5 miles on trails that can be flat, hilly

and include steps. Ages 12 and up. Please call

910.893.4888 to register.

Second Thursday of each month. Naturalist

Thursdays. Curious about nature? Kids 12

and under who attend 4 or more different

naturalist programs at any park will receive

a “Junior Naturalist” award. Call to register.

All ages; 3:30-4:30 p.m.; Free. J. Bayard

Clark Park & Nature Center, 631 Sherman Dr,

Fayetteville. 910.433.1579

Every 4th Friday, 6-10 p.m., Downtown

Fayetteville. 4th Friday is a true celebration

of the arts and downtown Fayetteville.

www.theartscouncil.com/fourthmain.php

910.323.1776

• FARMERS MARKETS •

Fayetteville City Market, Wednesdays, 2-6

p.m.; Saturdays, 8 a.m.-1 p.m.; Fourth Friday

6-10 p.m. Fayetteville Transportation & Local

History Museum Grounds, Fayetteville. www.

facebook.com/CityMarketAtTheMuseum

910.433.1457

Moore County Farmers Market, Thursdays, 9

a.m.-1 p.m., year round at The Armory Sports

Complex, 604 W. Morganton Rd., Southern

Pines.

Moore County Farmers Market, Mondays, 2

p.m. - 5:30 p.m., First Health Fitness Center,

170 Memorial Drive, Pinehurst.

Moore County Farmers Market, Saturdays, 8

a.m. - noon, Downtown Southern Pines at SE

Broad and NY Ave.

Sandhills Farmers Market, Saturdays 10 a.m.-1

p..m., Wednesdays, 3-6 p.m., at the Village of

Pinehurst parking lot.

Items are accepted for the calendar on a

space-available basis. Please send the info on

your free event to joy@sandhillsnaturally.com.

Come Grow With Us.NOW HIRING

INDEPENDENT MARKETING REPRESENTATIVES FOR

Cumberland/Moore/Harnett/Lee Co.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. Competitive commission. Call 910-551-2883 or email joy@sandhillsnaturally.com.

Come Visit Our New Location!

Colon Hydrotherapy • Ionic Foot Detox •

Massage • Cranio-Sacral

Formerly Waterdragon Wellness, now open at our new location.

910-849-8891 305 Owen Drive, Fayetteville NC

purephoenixcleanse@gmail.com

20 www.SandhillsNaturally.com May 2016

General Wellness Membership*$10.00 admission to all regular classes

Optimal Wellness Membership*Unlimited classes

10% off all Guiding Wellness workshops and services20% off private events

Provider Membership*(for Health and Wellness Practitioners only)

Unlimited classes10% off all Guiding Wellness services, corporate wellness programs,

and in-network services20% off Guiding Wellness workshops and continuing education

20% off private events

*All memberships include: Access to members-only schedule

10% off Guiding Wellness ProgramsVIP Admission to all community and food education events

Welcome packet with coupons, discounts, and gifts for the year!

In case you missed our Grand Opening...

Register through our app and join us for

these upcoming events! May 17: Discover your Yoga

June 4: Yoga for Hope fundraiser for Chambers for Hope

June 4: GWI at Methodist University Health Expo

June 15: Community Yoga Summer Series

June 21: Discover your Yoga

For details visit our website and sign up for class notifications and updates!

Download our app today!

We are open!Monday-Thursday: 9am-5pm

Friday: 9am-3pmOffice Hours

143 Skateway Dr.Fayetteville, NC 28304

910.864.6257www.guidingwellness.cominfo@guidingwellness.com

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