A Healthier You

A HealthierYou

Wednesday, Oct. 24, 2012

THE PILOT — SOUTHERN PINES, N.C. WEDNESDAY,OCTOBER 24, 2012

BY AMY SCANLINSpecial to The Pilot

“I love container gardens,” says JanetPeele, owner of Aberdeen Florist andGarden Center. “They are perfect forsmall spaces, forhomes where thehomeowners associ-ations won’t letresidents dig up theground, and theyare great for thosewho want to gardenand can’t easily getdown to the groundand then get them-selves back up.”Peele has owned

Aberdeen Floristand Garden Centerfor nearly 40 yearsand she has apassion for gardens,large and small,floral and beautiful,and hearty andhealthy.Edible container

gardens are oftenthought of as aplace for herbs, butPeele reminds usthat there are manyfruits and vegeta-bles that can begrown in a contain-er. And, for those who want to till somesoil, but don’t yet have that green thumb,a container garden can be just the thing.“You’ll want to start with sterile soil,”

says Peele of starting a fall garden,because summer plants have taken all thenutrients. “Fertilizing alone just isn’tenough.”Then pick you plants. The Sandhills is in

zone 8, according tothe USDA classifi-cation, which isbased on the lowesttemperature in thewinter. Some thingsthat grow well inthis area in both falland wintercontainer gardensare kale, cabbage,swiss chard andpansies (the flowersare edible andwonderful insalads!) Theseplants should dowell outside allwinter, unlesstemperatures getbelow 20 degreesfor an extendedperiod of time.One mistake

Peele says somemake is notwatering enough incolder weather.“When the soil isfrozen, water it.Lots of plants die

due to root exposure because of the dryair. Watering when the soil is frozen

see GARDENING, page 3

CCoonnttaaiinneerrGGaarrddeenniinngg—— DDiigg IInn!!

HANNAH SHARPE/The Pilot

Janet Peele, owner of Aberdeen Floristand Garden Center


A strawberry jar with pansies is an example of a container garden at the AberdeenFlorist and Garden Center. Inset photo: Blackbird euphorbia, loncera honeysuckle,red cordyline, rainbow ascot euphorbia, trailing rosemary and violas.

WEDNESDAY, OCTOBER 24, 2012 THE PILOT — SOUTHERN PINES, N.C. PAGE 3

allows it to settle.”Peele recommends a winter

container garden of no smaller than 12inches and a summer container gardenno smaller than 13 inches.“Of course, a larger container

doesn’t need to be watered as often asa smaller one.” says Peele. “It’s like ageranium. If you plant one smallgeranium you can barely leave thehouse because it needs to be wateredso often, but if you have a large pot ofgeraniums, the larger amount of soilholds the water better.”Peter Mulcahy, one of Peele’s many

dedicated helpers at the garden center,suggests some beautiful combinationsof both edible and non-edible containergardens. One example is dracenae (atall spike plant — because containersare so pretty with a little extra height)surrounded by trailing rosemary andpansies. Of course, a pretty containerdoesn’t hurt either!Once these wonderful veggies are

ready for harvest they can be turned

into any number of wonderful things.Marianne Lewis, co-owner of ChefWarren’s in Southern Pines, suggestsusing raw cabbage, finely dicedcarrots (which also can be grown in acontainer garden if the soil is a bitsandier), mushrooms, beets, turnipsand a portobello mushroom in tacos —something that they feature at theirrestaurant.“Add a smoky chipotle mayo and it’s

really wonderful,” Lewis says. “Thiscan also be added to chili.”She says at Southern Pines

Elementary School, a pickup spot forSandhills Farm to Table, people areenjoying lots of kale this season, andmoms talk about how wonderful andeasy it is to add kale to just aboutanything.“Dice it up finely and add it to

zucchini bread. It just disappears!”Lewis says. “You can also grill it, makekale chips and use it as ornament onyour plate.”As Lewis says, container gardening

is an “active sport in Moore County!”There are so many resources, so manywilling to share ideas and help buddingcontainer gardeners get started. Theseason is right, so dig in and enjoy!

GardeningFrom Page 2


Peter Mulcahy works on a container arrangement of lavender, trailing rosemary and pansiesat Aberdeen Florist and Garden Center.

THE PILOT — SOUTHERN PINES, N.C. WEDNESDAY, OCTOBER 24, 2012

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Going gluten-free doesn’t alwaysmeantastelessmeals, expensive specialingredients or (gasp!) no bread. Read onfor seven easy ingredient swaps that willmake your gluten-free cooking a breeze.The words “gluten-free” so often

conjure images of bland,tasteless and (if we’re beinghonest) gross foods. If youskip by the special gluten-freesection of the grocery store orturn up your nose at the dishyour friend with celiacdisease brought to theneighborhood potluck, you’renot alone. Gluten, amixture ofproteins in wheat, rye andbarley, was once a largelyignored allergen that causedbig problems for its sufferers.Andwhile gluten awareness

is on the rise, most peopleassume that getting rid ofglutenmeans a lot of extrawork and giving up all thefoods you love. But a newbook says that it’s actuallymuch easier and tastier than you think.“Being gluten-free isn’t about being on a

diet,” explains Danna Korn, author of“Living Gluten-Free For Dummies®.”“It’s about living a lifestyle. Andwhetheryou’ve been gluten-free for decades orare just getting started, yourmostimportant tool is knowledge.”Korn, who is respected as one of the

leading authorities on the gluten-free dietand themedical conditions that benefitfrom it, has written the book as apractical guide full of trusted,authoritative advice and explanations,and clear guidance on how tomake thetransition to a gluten-free lifestyle.“More andmore families are learning

to go the gluten-free route, and it’s notjust for those who suffer from theincreasingly common celiac disease,” she

continues. “Families everywhere arefacing wheat allergies, gluten intoleranceand even autism— all diseases that arelinked to the gluten we get from the foodwe consume. Andmore andmore, peopleare taking the gluten-free plunge in the

hopes of getting their families on the roadto healthier eating.”The trick, she says, is learning how to

substitute for a few staple ingredients inyour kitchen. If you’re tempted toexperiment withmaking your favoriterecipes gluten-free, here are some savvysubstitutions for a few of your favoriteingredients.FFlloouurr:: If you do any sort of baking or

cooking at home, then you know flour isan essential ingredient in a lot of recipes.For those who cook in a gluten-free home,finding a flour alternative can be a toppriority. If a recipe calls for flour, consider using cornstarch or a gluten-freeflour or mix instead.Experiment with the many new flours

available, like bean flours, sorghum andamaranth, and see which ones you like

the best. They’re nutritious and add flavor, and most importantly, they’regluten-free!BBrreeaaddiinnggss aanndd ccooaattiinnggss:: If a recipe calls

for breading, bread crumbs, flour coatingor a similar preparation, consider using

wheat- orgluten-freemix (eitherhomemadeor store-bought).Breadand muffinmixesworkwell forcoatings on chicken and otherfried goodies.Seasoned cornmeal or corn flour (masa)

and crushed potato chips are also excellent alternatives.BBrreeaadd ccrruummbbss:: Gluten-free bread

crumbs are one of the easier alternativeingredients to come by in your kitchen.

Many gluten-free breads turn to crumbswhen you look at them. And certainly,there are always plenty of crumbs in thebag; just use them as extras for cooking!If you need a larger quantity, try

crumbling some bread slices and toast orbroil the crumbs to makethem crunch.CCrroouuttoonnss:: Croutons are a

great way to take a salad fromso-so to sensational with verylittle trouble. Making yourown, gluten-free croutons issimple as well: cut fresh,gluten-free bread into cubes,deep fry, and then roll inParmesan cheese and spices.Some people suggest letting

the bread get just a tad stale(not moldy) before makingcroutons this way.GGrraannoollaa:: Granola is a multi-

faceted ingredient that shouldbe a staple in any kitchen. It isgreat with yogurt and fruit, asa component in trail mix, or

as a stand-alonesnack. If you canfind gluten-free oatsat the store, thenyou’re set. But if youcan’t, you can stillmake granola withvery little trouble.Toss together toastednuts and seeds andthen mix them withgluten-free cereal,honey, vanilla, a tinybit of oil, and spices orseasonings.

How much spices and seasonings? Asmidge or so, until it tastes like you like it.Bake at 300 degrees for an hour, stirringevery 15 minutes. Add dried fruit (that’sbeen soaked in water for 10 minutes), let

food swaps andingredient subsitutions

for living

see GLUTEN-FREE, page 5

CCoovveerr aanndd SSuupppplleemmeennttDDeessiiggnn//LLaayyoouutt

Martha J. Henderson,Special Sections Editor

CCoonnttrriibbuuttiinngg WWrriitteerrssAmy Scanlin, Katherine Smith

and Martha J. Henderson

CCoonnttrriibbuuttiinngg PPhhoottooggrraapphheerrssHannah Sharpe, Amy Scanlin

and Katherine Smith

For advertising information,contact Pat Taylorat (910) 693-2505 or

email [email protected]

145 W. Pennsylvania Ave.,Southern Pines, NC 28387

(910) 692-7271 • thepilot.com

WEDNESDAY, OCTOBER 24, 2012 PAGE 5

cool, then refrigerate or vacuum seal andfreeze.TTrraaiill mmiixx:: Trail mix is great for snacking

on the go and is a healthy treat kids enjoy.Many trail mixes that are available instores are already gluten-free, but if youlike to make your own, mix some peanuts,raisins, dried fruit and gluten-free chocolate candies or chips.OOaattmmeeaall oorr hhoott cceerreeaall:: If you like to start

your day with a steaming bowl of oats,don’t despair! Try substituting your morning oatmeal with corn grits. Preparethem just like oatmeal and top with butter,cinnamon and sugar, or fry them.You may also be able to find hot cereals

that are made from grain-free flours. Somenew amaranth and quinoa hot cereals alsoare available. (And as an added bonus, theyare nutritional powerhouses!)“Don’t be afraid to get creative,” Korn

concludes. “Having a gluten-free kitchenshouldn’t take the joy out of preparingmeals and creating new culinary delights.In fact, it should make you that much moreskilled as a chef. And with a little planningand an open mind, you just may be sur-prised at the safe, nutritious, and downrighttasty dishes that come out of your kitchen.”

Danna Korn is respected as one of theleading authorities on the gluten-free dietand the medical conditions that benefitfrom it. She’s been featured in People mag-azine, on ABC’s “20-20,” and dozens of othernational media outlets. She is the co-authorof “Gluten-Free Cooking For Dummies®.”

Gluten-FreeFrom Page 4

If you’re making “green” changes in andaround the house, you may want to extendEarth-friendly living to your pet as well.Why shouldn’t going green go to the dogs… or cats, for that matter?

Bathroom BreakPet waste is a problem. If not properly

disposed, it can harbor parasites and be ahealth issue. Also, pet waste is simplyunsightly. Innovative products help putan end to potty patrol. For example, toilet and septic systems for dogs and catseliminate the need to reallyhandle waste. The Cat Genieuses washable litter beadsthat drain liquid and a self-flushing and cleaning mechanism to put an end to traditional litter boxes. Similarto a septic system for a house,the Doggie Dooley Toilet is aunit that is installed in the yard.Place pet waste inside, and natural enzymes and bacteriabreak down the waste and leach itinto the soil naturally.

Sleeping QuartersLook for pet beds that are made from

recyclable materials. Many get their fluffyfeel from recycled plastic that is turnedinto pillow stuffing. Or better yet, makeyour own pet beds from clothing or blankets you normally would have disposed

of. In fact, your pet may enjoy having yourscent on these items and the idea of familiar surroundings.

FoodMany pet foods are made from a lot of

fillers and scrap materials. These includereconstituted animal by-products, otherwise known as low-grade wastes fromthe beef and poultry industries. Instead,choose organic and natural pet foods that

rely on meats from animals raised humanely. These foods are nottreated with artificial preservatives.

Sustainable GoodsChoose pet products made from

sustainable materials. For example, you can purchase collars and leashes made fromhemp or organic cotton. Thesame can be said for chewtoys and scratching posts.Avoid plastic products, orones that are not made fromrecyclable materials.

Chemical-Free CleaningThe trend in household clean-

ing is to move away from chemical-ladencleaning products. The same can be saidfor keeping your pet fresh and cleaning upthe house after him or her. Read labels forenvironmentally safe shampoos, detanglersand pet cleaning products.

Pet Supplies for TheEnvironmentally Conscious


BY KATHERINE SMITHSpecial to The Pilot

Health supplements have created twopopulations— one of skeptics and one ofstarry-eyed disciples.Health specialists, doctors andprofessors are shouting that vitamins andsupplements are a pallid replacement forwhole foods and fresh vegetables. They doconcede that supplements are better thannothing in the deteriorating American diet.But health supplement advertising hasbewitched people into believing thatwholesomeness is delivered in a pill.Nature’s Pearl grape seed supplements,though, seem to be theimpervious exception to therule. The supplement is nothingbut groundmuscadine grapeseed encapsulated by hypromel-lose, a vegetarian capsule.Grape seed itself is full ofantioxidants, phenolics and phyto-chemicals — an enormouscontributor to whole body health.It protects the body from adversedamages done by the hundreds oftoxins we absorb daily and isdemonstrating itself as a stronganti-carcinogen.Our air harbors pesticides andgasoline fumes, and air pollutioncan cause upper respiratoryinfections, according to the U.S.Department of Energy.Formaldehyde can pollute water bythe simple processes of ozonation,chlorination and from broken plasticbottles, according to theWorld HealthOrganization.Sodium laurel sulfate, an ingredient inmany cosmetics, has a tendency to reactwith other chemicals to form nitrosodi-ethanolamine, a potent carcinogen,according to the Health Food Emporium.Aluminum, an ingredient in antiperspi-rants, may be absorbed by the skin tocause changes in estrogen receptors ofbreast cells, a possible cause of breastcancer, according to the American CancerSociety.Not only does the muscadine grape seedflush out many of these toxins, but it worksto rebuild the body after the damage.Elizabeth King is a Southern Pines localwho taught seventh-through 12th-grade

grammar, composition and literature atCalvary Christian School for 22 years. Atage 42, she had to retire from the class-room, and at age 45, after three years ofoddly achingmuscles, she went into full-body paralysis.“I had been at aMarch for Life, and ithad been freezing and rainy,” she says. “Ijust couldn’t get warm, so when we gothome, I got into the bathtub. When I wasready to get out, I couldn’t move.”Her husband, the late Peter King, pulledher out of the tub. That episode began 13years of an illness that baffled

more than 150 doctors, fromMoore Regional to Duke to UNC.In 2006, her son-in-law, Roger Smith,found a chance diagnoses online—hypokalemic periodic paralysis. Doctorsconfirmed that King had themutation,which is caused by an inability to absorbpotassium.“I always wondered why I would be outof paralysis during August andSeptember,” she says. “Now I know that it’sbecause I was eating our figs, pears andgrapes and tons of peaches— all full ofpotassium.”A daily six tablespoons of potassiumchloride is her unlikely $7 per bottle cure.But her pain is still high, and can surgewith the smallest increase of barometricpressure.

That is why she has started takingNature’s Pearl grape seed supplement. Shesays her pain is typically at a level threeout of 10, which is “bearable” comparedwith the previous six out of 10 “misery.”Grape seed alleviates more than justpain.According to the American CancerSociety pamphlet “Cancer Facts & Figures2012,” men have about a 50 percent risk ofdeveloping cancer, and women have abouta 33 percent risk, so preventativemeasures should be taken before cancer is

detected.Scientists at Wake ForestUniversity researched and test-ed the affects of Nature’s Pearlmuscadine grape seed supple-ments on the brachial artery.They performed the test eighttimes to be sure their unprece-dented results were correct.Wake Forest Baptist MedicalCenter researchers Dr. E. AnnTallant and Dr. Patricia E.Gallagher offered an abstractat last year’s AmericanAssociation for CancerResearch annual meeting.The closing line states,“These results demonstratethat extracts frommuscadine grape seeds andmuscadine grape skinsinhibit the growth of humanlung, colon, prostate, breast,

skin, brain and leukemia cells in vitro,suggesting that further studies arewarranted to investigate their potential usein the prevention or treatment of cancer.”The researchers discovered that cancercell growth for triple negative breastcancer cells, a type of cancer rarelytouched by strong prescriptions, wasinhibited by 92.6 percent by the grapeseed. Human lung adenocarcinoma wasinhibited by 81.8 percent and human coloncancer was inhibited by 80.5 percent.“Cancer cells are fast-growing cells,”says Rajesh Agarwal, Ph.D., aninvestigator at the University of ColoradoCancer Center and professor at the SkaggsSchool of Pharmaceutical Sciences. “Notonly that, but they are necessarily fastgrowing. When conditions exist in whichthey can’t grow, they die.”

In a study published by Carcinogenesis,Agarwal explained that grape seed extractcreates conditions that are unfavorable tocancer cell growth. The grape seed extractboth damages cancer cells’ DNA (viaincreased reactive oxygen species) andstops the pathways that allow cancer cellrepair (as seen by decreased levels of theDNA repair molecules Brca1 and Rad51and DNA repair foci).“Yet we saw absolutely no toxicity to the(tested) mice themselves,” Agarwal saysabout his research, in an interviewwithGarth Sundem.The grape seed extract killed the cancercells but not the healthy ones.Grape seed extract also boosts hearthealth.Subjects taking two grams of the extractdaily for four weeks experiencedincreases in nitric oxide, a gas moleculethat improves blood vessel health. Thisstudy was published in the Dec. 2004 issueof Journal of Biomedicine andBiotechnology by scientists at CSIROHealth Sciences and Nutrition in Australia.Type 2 diabetics who consumed 600mgof the extract daily for four weeks experi-enced significant decreases in C-reactiveprotein, a marker of inflammation in thebody that contributes to heart disease. Thisstudy was conducted by scientists at theQueen Alexandra Hospital in the UnitedKingdom and published in theMay 2009issue of DiabetesMedicine.According to Science Daily, researchersat the University of California have foundthat 150 to 300mg of grape seed extract,taken daily, also decreases blood pressure.King reports that her daughters use thegrape seed for thyroid problems, herpastors for joint problems, her neighborfor knee problems, and her grandchildrenfor cramps.“It really is good for everything, becauseit’s all natural,” she says.To visit a local muscadine vineyard toharvest grapes yourself, visit nccom-merce.com/wine. Click on the “GrowingGrapes” tab, then the “N.C. GrapeVarieties” tab, then “Muscadine GrapeGrowing” tab and then click on the link to“Pick Your OwnMuscadine Vineyards.”To purchase the Nature’s Pearlsupplement for $33.95 per bottle of 60capsules, visit naturepearlproducts.com.

Stomping Out the Truth AboutGrape Seed Supplements

KATHERINE SMITH/Special to The

Pilot

Elizabeth King withone of her 12 gran

dchildren, Eden Deese


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Seeds can add a nutty, salty flavor tosnacks andmeals, but they also havehealth benefits.Seeds offer anti-inflammatoryproperties, promote heart and bonehealth, and supply essential minerals.TOPS Club Inc. (Take Off PoundsSensibly), the nonprofit weight-losssupport organization, explains howvarious seeds can boost ameal’snutrition.

PumpkinPumpkin seeds are rich with proteinminerals, includingmagnesium,manganese, iron, copper and zinc. Theyare thought to promote prostate health,strengthen bones and reduceinflammation. Sprinkle pumpkin seedsover a salad, add them to trail mix, tossthe seeds with pasta, or blend them intoamuffinmix.

ChiaChia seeds are high in omega-3 fattyacids, which can have a positive impacton cholesterol. Add them to yogurt,cereal or oatmeal to get a boost of fiber,calcium and protein.Dr. AndrewWeil, integratedmedicineexpert and author, recommends soakingtwo tablespoons of chia seeds in waterfor 15 to 30minutes, then stirring themixture into your water or sports drinkfor added stamina during a workout.

SunflowerSunflower seeds are a good source ofvitamin E, which serves as an antioxi-dant and contains anti-inflammatoryproperties. They also offer copper andselenium, protecting yourmuscles. Addsunflower seeds to a fresh salad, mixinto chicken salad, sprinkle overmeat,or grind them up for a spread.

SesameSesame seeds are a rich source ofcopper, whichmay provide arthritisrelief. They also contain calcium andmagnesium, whichmay lower bloodpressure, protect against osteoporosisandmore. Mix themwith steamed veg-etables, sautéed fish or chicken, or addsesameseeds to homemade bread.

FlaxseedFlaxseed contains alpha linolenic acid(ALA), an omega-3 fat, whichmay posi-tively impact cholesterol, promote bonehealth, protect against heart disease andreduce inflammation. Look formilledflaxseed, ground flaxseed or flaxmeal,which is easier to digest, helping yourbody absorbmore of the nutrients.Include it inmuffin or pancakemixes, orblend flaxseed into a fruit smoothie.

Sacha InchiSacha inchi nuts (“Inca peanuts”)contain omega-3 fatty acids andtryptophan, an amino acid, which canhelp the body control appetite and sleep.They are also a great source of protein.Use the nuts in a trail mix, or purchaseroasted nuts at a health food store.

RRooaassttiinngg ttiipp::When purchasing any ofthese seeds, buy them raw. Roast seedsat 375 degrees, because higher temperatures may diminish the beneficial nutrients that seeds offer.

TOPS Club Inc. (Take Off PoundsSensibly) is the original weight-loss sup-port and wellness education organiza-tion. Founded more than 64 years ago,TOPS is the only nonprofit, noncommer-cial weight-loss organization of its kind. To find a local chapter, visitwww.tops.org or call (800) 932-8677.

Seeds Cultivate More than the Garden

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You may have slowed down, but your life sure hasn’t.

Where life just keeps getting better.


BY MARTHA J. HENDERSONSpecial Sections Editor

Have you ever had one of those days when thestruggles of your daily life pile up and you feel sooverwhelmed that all you want to do is pull the cov-

ers over your head and stay in bed, hiding from the world?Well, you’re not alone. We’ve all had those days. No

matter who you are andwhere you are in life, chances areyou’ve taken one toomanymetaphorical kicks in the teethand felt the urge to just give up.Generally, that desire to hide from the world is caused by

stress. Webster’s defines stress asmental or emotionaltension or strain characterized by feelings or anxiety, fear,etc. The causes of stress can range from your job, little

Billy’s attitude problem, and whether this is the day yourcar’s starter is going to finally quit to the economy, politicsand what the future holds for our country. Even the subtlepressure implied by retail stores kicking off the Christmasholiday season before trick-or-treaters have even gone insearch of candy can cause individuals to feel stress.The causes of stress differ for everyone.Whatmay

register as amere annoyance to one personmay be thestraw that seemingly breaks the camel’s back to another.Personally, I react to the too-early displays of Christmasextravaganza as an annoyance and something to be ignoreduntil after I’ve enjoyedmy post-turkey-dinner nap onThanksgiving. However, I do know people who react to thedisplays as ifMartha Stewart herself had issued a decreethat all the homesmust immediately be uber-decorated.On the flip side, something that

may sendme crawling back intobedmay be water off a duck’sback to others. It’s how you reactto your stressors that can affectnot only yourmental health butyour physical health as well.According to the American

Psychological Association’s“Stress in America” report, theeffects of stress can impact yourbody, yourmood and yourbehavior.Common effects of stress on your body include

headache, muscle tension or pain, chest pain, fatigue,change in sex drive, stomach upset and sleep problems.Stress can impact yourmood, causing anxiety, restlessness,lack ofmotivation or focus, irritability or anger, sadness ordepression.Overeating or undereating, angry outbursts, drug or

alcohol abuse, tobacco use and social withdrawal can be theresult stress has on your behavior.The effects of stress can build up over time, so learning

how to effectively deal with even the smallest stressors inyour life can have long-term health benefits.Growing up, whenever I faced a crawl-back-into-bed-and-

hide-from-the-world day, my grandmother would tell me to“go and take a shower. You’ll feel better.” She was right.Somewhere between grumpingmyway into the showerand toweling off, the world andmy problems neverseemed as bad and I was always able to face the day andlife once again.According to ShelwilbedWray, the owner and clinical

director of Kardia Counseling and Consulting, PLLC, inPinehurst, Grandma’s advice wasn’t just an old wives’ tale.“We create the internal experience of stress. Whether it’s

the economy, a job hunt or the holiday displays, the thingyou can change is yourmind,”Wray says. “You have todecide whether you roll over or get up.“People forget the power we have in ourminds to change

our lives. It’s a choice. You have to lose the feeling that youdon’t have control.”When his clients tell him they were unable to get out of

bed to face the day,Wray asks if they wet the bed.Whenthey reply that they didn’t wet the bed, but got up to usethe bathroom,Wray points out that was a choice theymade. And, just like choosing to get out of bed to go to thebathroom, they can choose to get out of bed to deal withtheir problems.If you want to have a pity party for yourself, Wray says

that’s OK— as long as you set a time limit for the party.“Have a pity party, but set a time limit, then be done with

it, put it away and get on with living your life,”Wray says.

“It is OK to have a party, but not OK tomove in and residein that state.”So whatmakes some people seemingly handle stress so

much better than others?Wray says it is amatter ofknowing what is important to yourself, then letting go ofwhat you cannot change and taking responsibility for whatyou can.“Do other people havemore opportunities? Do they take

advantage of those opportunities or do they create theopportunities?”Wray says. “Some people turn to alcohol ordrugs to escape but they’re just allowing themselves to feelsorry for themselves.”Wray advises his clients to practice a simplemental

exercise of reminding themselves that they are enough,that they have worth. By changing negative thought

patterns and becomingmoreinwardly focused,Wray says, theless vulnerable you will be to theexternal stressors.“You have to resolve to change

themind set of acceptance thatallows external situations toinfluence or exacerbate the wayyou feel about yourself,” Wraysays.Walk by the holiday displays

and choose not to get pulled intobuying Christmas gifts or

decorations to fulfil a perceived notion of what the holidaysshould be.“Knowwhat is important to you. Change your

expectations,”Wray says. “Get realistic about the holidaysandwhat they’re going to be.”When asked howWraywould advise those stressed by

the current political battling, he says to approach this stres-sor like any other. That you can choose how it affects you.“While peoplemay be competitive, divisiveness is a

learned behavior. We forget the part of us that forgives andfeels compassion,”Wray says. “Reconnecting with one’strue nature and being willing to forgive one another forreal or perceived hurts can go a long way toward beinghappy despite the political campaigns.”Instead of looking at each other’s political leanings, focus

moremindfully on the genuine humanity of the individual,Wray advises.“Does it have to be so polarized? Everybodywants to be

happy and live healthy, prosperous lives in peace. It’s howwe get there that is key.”There are times when picking yourself up requires

assistance from others that’s when professionals such asWray come into play. In his practice, Wray uses talktherapy to help his clients discover that they have thepower to change their own lives.Wray’s clients range in age from adolescents to adults

and include families of soldiers as well as some soldiersthemselves. A reserve officer in the U.S. Armywho hasbeen deployed overseas, Wray is able to offer a first-handperspective on the issues soldiers and their families face.“Nothing happens if yourmind is not in it,” Wray says.

“If you’re not healthy and yourmind isn’t clear or workingproperly, nothing else you want to have happenwill.Motivation falls by the wayside. You decide. Do you rollover and give in or do you get up?A sign inWray’s Pinehurst office emphasizes his mes-

sage: “Have a nice day, unless you’vemade other plans.”

ContactMartha J. Henderson at [email protected] or at (910) 693-2476.

You Choose HowIt Will Affect You

“It is a choice. You haveto lose the feeling that

you don’t have control.”— Shelwilbed Wray


Yoga is the study ofbalance, and balanceis the aim of all livingcreatures: it is our home.

— Rolf Gates


BY AMY SCANLINSpecial to The Pilot

It’s a crazy world out there, and wemake it even crazierby saying yes to everything that comes our way, exceptfor the opportunity to quiet our mind and body.“Mind-body fitness” and “wellness” certainly sound like

something that would be nice to achieve, but who has thetime?“I’ve got to pick up the kids, get dinner and homework

started, work on that presentation for tomorrow, and Iguess I’ll just leave time for myself until another day…”is a common theme heard round the country. In turn, wemovemindlessly from one thing to the next, with ourstress building up andmanifesting as illness, pain anddepression.Enter a discipline many thousands of years old that in

just one hour weekly, twice-weekly, however often youcan get there, can help you achieve a quieter mind, abetter ability to focus and reminds you of who you are onthe inside, unrelated to all that peripheral stuff aroundwhich we build our lives. Yoga, (which means “to unite”)brings the breath, the mind, the body and those trulyimportant things in life back into focus.If you need hard science and not just anecdotal

evidence, consider that the National Institutes of Healthrecently released a video on the science behind yoga andits many benefits; as well the American College ofPhysicians and American Pain Society recommend yogaas part of their clinical practice guidelines for managinglow back pain. (Always see a doctor before starting anyphysical activity!)Best-selling author Dr. Dean Ornish says that chronic

emotional stress causes plaque buildup and a constrictionof the arteries that feed blood to the heart, making bloodplatelets stickier andmore likely to form a clot. Researchsuggests that yoga can help to reduce tension, anger,anxiety. Our autonomic nervous system eases and ourability to better handle stress improves, as well as ourresponse to it.Many enjoy yoga for a variety of reasons — a spiritual

closeness with a higher being, a quiet place todecompress, and others enjoy yoga for its physicalbenefits as well.In addition to the peacefulness of the final relaxation

pose, or Savasana, balance poses require a clear mind and“razor sharp focus,” says Virginia Gallagher, owner of HotAsana Yoga studios in Southern Pines and Pinehurst. Inturn, everything else must be blocked to fully focus.Balance poses are soothing and challenging, and if you aremaking a mental grocery list — they aren’t going to work.Another benefit to balance training is it helps build

strength in the ligaments, tendons andmuscles of the legsand arms, all of which help to prevent falls and subse-quent injuries. Balance training can be as simple asstanding on one foot in tree pose, and the more balance is

practiced, just like anything, the easier it becomes.Taking balance training to the next level, Hot Asana has

introduced an Indo Yoga Board, which is a surfboard-sizedflat board with small arcs underneath providing instabili-ty. Says Gallagher, for those who practice yoga and bal-ance training regularly, on the Indo Yoga Board, “easierposes become harder and harder poses become easier!”The reason: In easier poses practiced off the board, we

may allow our mind to wander. The board requires themind to come back into focus so we canmaintain ourposition. In harder poses, even off the mat, we tend tonever lose our focus and so we are mentally better

prepared for the challenge of the board. The board doesn’tallow you to mentally lose sight of where you are nomatter what pose you are practicing.Hot Asana is the only yoga studio in the world that is

holding classes with the Indo Yoga Boards. (What a greatthing for the Sandhills!).Whether balancing the mind to better balance the body

is your goal, or just balancing the mind for better clarityand relaxation, as Jared Fink, an instructor at Hot Asanareminds us, your yoga mat is waiting for you like an oldfriend and whether you can hear it over the chatter inyour life, it is saying “welcome home.”

Balanced Mind and Body:Bringing Life Back Into Focus

PHOTOS BY HANNAH SHARPE/The Pilot

Virginia Gallagher, owner of Hot Asana Yogo studios, practices yoga poses on the Indo Yoga Board.


BY AMY SCANLINSpecial to the Pilot

The greatest good you can do foranother is not just share your riches butto reveal to him his own.

— Benjamin Disraeli

A joy to behold — a friendly face andthe security that all will be OK; the gift ofknowledge, history and a brighter future;a smile, a handshake, a warm healthymeal and safe place to lay one’s head atnight. So many things we take for granted,and yet so many things others haven’texperienced.It’s not an easy world out there, no

matter who you are or where you comefrom, and in times of economic downturn,stresses seem to exponentially multiply.So, when Sandhills residents hear the

call of an unmet need, they rally. Theygather some friends and get motivated tomake a difference in the lives of the thosewho need a helping hand. What often endsup happening is the realization thatthough they came to give, the volunteersreceive so much more.Volunteering brings out the best in all of

us. We create a positive impact in thecommunity, enjoy the pursuit of aninterest or talent and reap the rewards offulfilling a promise of leaving the world abetter place.Here is just a tiny sampling of Sandhill

neighbors who give and receive throughtheir gifts of time:“I’m a big believer in early therapy

intervention with special needs kids,” saysLynne Weaver, a retired teacher andPrancing Horse Center therapeutichorseback riding volunteer.When she moved to the Sandhills last

year, Weaver was afraid that after 32years of teaching she’d miss working withchildren. She also had a passing interest inhorses, but no real experience.As fate would have it, she assists with

lessons for little ones at SandhillsChildren’s Center. Another twist of fatecame not long after the lessons began

when Weaver began speaking throughsign language with a hearing-impairedchild who was clearly enjoying thelessons, but had not yet beencommunicative with the volunteers. Thosesimple signed words of “Hi, friend” and“good job” have made all the difference

for both rider and volunteer.Weaver is a sidewalker, one of three

volunteers needed for each child duringthe lesson, one to lead the horse and twoto walk on either side of the child,providing safety and interaction. Usuallythere are three children in the ring per

lesson, and Prancing Horse offers avariety of lessons at different locations,times and for different ages.“It brings me so much personal

satisfaction to contribute,” says Weaver.“I really enjoy this feeling of purpose.”

� � � � �

“I’m preserving history for the nextgeneration,” says Charlie Eicchorn, volun-teer at the Tufts Archives in Pinehurst.“It’s perfect because it keeps my mindsharp, I’m accomplishing something, andI think it is so important for the peoplewho come to Pinehurst to understand thehistory of this amazing place.”Eicchorn has been volunteering at the

Tufts Archives for about two years, andhe also serves on a couple of committeesthere. He found the mix of research,documenting important items and addingthem into the archives’ digital softwareutilizes a great mix of skills.“It has every element that interests

me,” he says. “When you are my age, thegolf game isn’t quite as good, and I’m notas interested in it as I used to be. I read alot and I’m involved in a lot of differentthings but it gives me a lot of pleasure tohelp out.”The Tufts Archives has an amazing

collection of items, and many morewonderful things are donated each yearthrough families who want cherishedmementos with historical significance tocome home. Tufts Archives volunteersserve a variety of needs, fromdiscovering the historical importance ofthese items and how best to display themto talking with visitors and locals andsharing the many wonderful pieces ofhistory that the Sandhills has to offer.

� � � � �

“In seven years, MANNA! of MooreCounty (Moore Alliance NourishingNeighbors, Amen!) has served probably155,000 lunches,” says John Roberts,director at MANNA!. “For many, on thedays they have lunch with us, they are

see GIVING BACK page 13

and Paying it Forward

COURTESY OF PRANCING HORSE CENTER

Prancing Horse Center therapeutic horseback riding volunteers walk with a special needschild as she rides a horse at the center. The volunteers provide safety and interaction.


able to eat twice because many of thepeople we serve can only afford onemeal a day.”

Roberts says MANNA! has about 225volunteers who serve lunch and another60 volunteers who bag Panera bread daily.There are seven serving sites throughoutMoore County, and 25 teams of peopleorganized to help.

Started in 2005 with oneserving site, a second sitewas added in March2006, three sites wereadded in 2007, and by2009, MANNA!’s sevensites were established.Like any person, fam-

ily and organization,finances have beentight for MANNA!since the economicdownturn, but thedevoted volunteers aswell as the businessesthat supportMANNA! continue toput this simple ideaof serving those inneed with no regis-tration, no identifi-cation requirementinto practice.“We have seen

more and more people coming for lunch

that we’ve ever seen before,” saysRoberts.“Our volunteers find it rewarding

because it’s practical, helpful and servesan immediate need in the community,”says Roberts. “And for most, serving the

disadvantaged is not just about MANNA!.Many of our volunteers also help withorganizations like BackPack Pals, theSandhills Coalition, the food bank, Habitatfor Humanity and Family Promise.There’s a lot of love in this community.”

Giving BackFrom Page 12


John Roberts, director and founder of MANNA!, unloads lunches at Spaulding ChapelAME Zion Church in Taylortown in 2010.

AMY SCANLIN/Special to The Pilot

Charlie Eicchorn volunteers at Tufts Archives in Pinehurst.

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The folklore of mushrooms spansback more than 4,600 years to Egypt.The Egyptians believed mushrooms tobe the food of royalty; that mushroomscould produce superhuman strength andhelp the soul on its afterlife journey.The reality of mushrooms is that, untilrecently, most people understood thatthey had health benefits, but did notunderstand why or to what extent.“People generations ago used a lotof things that we’ve lost,” SusanAllen, a Deep Gapmushroom farmer,says. “So we have to reinvestigatethat medicinal healing.”Susan and David Allen grow sixvarieties of oyster mushrooms,lobster, shiitake, lion’s mane,turkey tail, portobello, winecaps, morel and reishimushrooms. The Allens havea farm exemplary of large-scale mushroom growing,located at 5713 Elk CreekRoad in Deep Gap.They sell theirmushrooms through NewRiver Organic Growers at$1 per ounce. Dried, theysell for $2 per ounce,because it takes about threepounds of picked mushroomsto produce one pound of dried.The reishi mushrooms have aspecial price of $20 per ounce.The Allens purchased their 2,200mature logs from another Deep Gapfarmer, PonyMorrell.In addition to the logs, the Allens havecontainers full of mushroom spores,bought from fieldforest.com. Once thespores are inoculated, the Allens plan tohave a total of 3,000 logs.Susan, a finance and managementmajor from Southeastern LouisianaUniversity, and her husband, David, a

lifetime electronics engineer, decided totake on mushroom growing as aretirement project. They cashed in their401(k) to buy the equipment, and withthe Field & Forest Guide as a handbook,they are learningas they go.

Mushrooms are happiest in warm, wetclimates, Susan Allen says. So thefinicky mountain weather is master oftheir harvest. A cold week of 45 degreeshad the Allens working 10 hours every

Mushrooms:Food of Royalty


Mushrooms, as probiotics, act like asecondary immune system in the body.Not only do they help rejuvenate thebody back to its homeostasis, they caneat away at harmful substances —substances like daily toxins andeven tumors.

Cancer is classified as a“disease” by medicaldictionaries and the MayoClinic. But the wordcarries a valley of fearand confusion.Witnesses and sur-vivors know thatcancer’s threatis bigger thana simple pillcure.However,morestudies andaccountsaresurfacingthat claimmush-rooms as apreven-tivecancermeasureandmaybe as atreatment.According to

Stephen G. DelSordo’s book “First Fifty

Years: A Chronological History ofthe Mushroom Industry,” the mushroomtrade probably began with Louis XIV.Mushrooms became popular in Englishgardens, and by the late 1800s, theywere being shipped to America. By1914, mushroom history came to anironic circle. Mushrooms were sold at

twice their growing price, againbypassing the common man andmaking it the food of the rich.That fact is still common, as freshorganic mushrooms typically cost atleast 50 cents an ounce.But the availability is expanding.Dried mushrooms are available onlinefrommultiple organic companies, andmore farmers are incorporatingmushrooms logs into their produce.Ray and Amy Sugg occasionally selltheir shiitake mushrooms at the MooreCounty Farmers Market on Thursdaysfrom 9 a.m. to 1 p.m. This market isheld at 604 W. Morganton Road, inSouthern Pines at the Armory SportsComplex.The Suggs price their mushrooms at$3 for five ounces and $10 per pound.The couple own Bonlee Grown Farm.The 10 acres and four greenhousesfeature vegetables from tomatoes tosquash; greenhouse arms of geraniumsand pansies, tendrils of fruit, andpasture on 530 Al Davis Road in BearCreek.Ray Sugg partners with StewartSorrow to grow and harvest their 600shiitake mushroom logs. The logs cribabout 4,000 square feet on Sugg’s farm.When available, Amy Sugg sells themushrooms along with jams, cannedfoods, brown eggs and fresh produce atthe Moore County Farmers Market.The Suggs also sell their mushroomsto Rhett’s restaurant in Southern Pines.The Suggs’ mushroom plot curvesback into the still woods “so the sun andthe wind won’t dry them out,” Ray Suggsays. His red and white oak logsrequire temperatures over 50 degrees,and the “first thing to be sure of is thatthey have moisture,” Sugg says.The most common controlledmushroom growing is out of logs,

see MUSHROOOMS, page 15 see SHIITAKES, page 16

Shiitakes BeneficialTo Whole Body Health

’Shrooms


day, and harvesting only 15 pounds ofmushrooms by the end of the week. But aweek prior, steady 70 degree temperaturesand rain gave them 85 pounds.Many farmers growmushrooms in their

basement, where the temperature andlight can be regulated. But Susan Allenstresses the importance of Vitamin D inoutdoor mushrooms, one of the manynutrients missing from store-boughtmushrooms.

Reishi’s Growing ImportanceOf all the mushrooms that the Allens

grow, the reishi mushroom is their pride.It is called the “god herb” in Chinese, andits history is preserved in Japanese mythand on tapestries in the Forgotten City.Researchers are cautiously excited

about the reishi mushroom, mostly due toits proven soothing of ailments likechronic hepatitis, insomnia and asthma.Most significantly, reishi has hadelectrifying possibilities for cancerprevention, cancer cure and arthritis.Reishi’s impact on cancer is of growing

importance, as according to theAmerican Cancer Societypamphlet “Cancer Facts &Figures 2012,” men haveabout a 50 percentlifetime risk ofdevelopingcancer,andwomen

have about a 33percent lifetime risk.Polysaccharides are long bonds of carbo-

hydrates molecules, usually responsiblefor cell structure, like cellulose and chitin.But reishi has immuno-stimulating poly-saccharides, particularly Beta-D-Glucans.These potent polysaccharides in reishi

were demonstrated to indirectly preventoncogenesis (the creation of cancer) andtumor metastasis (the transfer of thedisease) in a study report by Daniel Sliva,Ph.D., an associate member at the IndianaUniversity Cancer Center. Instead of

killing the cancer cells, the polysac-charides activated the immune

response oftested mice to stimulate natu-

ral killer cells, T cells and B cells (thetwo main types of lymphocytes, the whiteblood cells that protect the body frominfection). It also stimulated macrophage-dependent immune system responses(responses that are typically stimulated byinflammation, but left dormant in cancer).More so, the reishi has hopeful

implications for cancer therapy.

Glycosphingolipids (fatty substancesessential to the central nervous system)are types of cerebrosides (lipid com-pounds found in brain and nerve tissue).Two types of glycosphingolipids werefound in reishi mushrooms during thesame study. When applied, they inhibitedDNA polymerases, the instigators ofcancer. They inhibited DNA replication.“Anything we take into our body canbecome a part of our body’s cell,” Allensays. “The byproduct becomes

resident, and strengthens yourimmune system before you getsick.”And because mushrooms

grow from a fading life source,they learn the composition of lifethrough their host.Susan Allen uses her blender to

grind the mushroom into a powder,shreds it to make a tea and puts it in hermashed potatoes. She says the raw driedmushroom has helped alleviate the paincaused by her multiple sclerosis.“I’m concerned with the pill-pushing,”

Susan Allen says. “If you can grind it upyourself, why not make it accessible topeople that way?”Reishi mushrooms have a burnt sunset

color and grow in a fat heart shape. Theycan grow up to the size of a dinner plate,but a healthy outdoor organic reishi istypically three inches in diameter. Theyare mature when the outermost white ring

is as thin as a fingernail. Reishi-growinglogs lay flat on the ground, about halfwaydeep in a small trench of soil.By reducing blood fat, bad cholesterol

and lowering blood pressure, reishimushrooms are also anti-inflammatory—a useful treatment for arthritis. A 1993American study, a 2003 Indian study and a2006 Chinese study of reishi all stress thesignificant anti-inflammatory qualities ofthe mushroom.In a 2007 study published by the

University of Hong Kong, the peptidepolysaccharides in reishi significantlyreduced rheumatoid arthritis synovialfibroblasts (the unique cell type that dis-tinguishes rheumatoid arthritis from otherinflammatory conditions of the joints).The scientific results are promising and

practical. Susan Allen says that themushroom has strengthened both her andher husband, despite her multiple sclerosisand his arthritis.To order mushrooms from the Allens,

email Susan Allen [email protected].

MushroomsFrom Page 14

PHOTOS BY KATHERINE SMITH/Special to The Pilot

Susan and David Allen stand in front of some of the mushroom logs on their Deep Gapmushroom farm. Right: Portobello mushrooms grow out of a log, like the ones in thephoto above. Below: David Allen holds dried reishi mushrooms, grown on his farm.


because the moldy wood is the perfectcondition for the delicate fungi. The Suggspurchased sawdust inoculated withmycelium. The sawdust is contained in aplunger-like rod. The rod is hammeredinto the log to deposit the spores, whichare then sealed with wax.Shiitakes are fluffy, with crinkled brownand white vein-patterned tops and a softunderside. Freshly picked, their stemsshould be pliable. They smell earthy andnutty. Cooked, they shrink into meatyovals that can be used in anything fromstir fry to stocks.

Beneficial to Whole Body HealthAnd, as scientists are discovering,shiitakes are cordial medicines.In the 14th century, Chinese physicianWu-Rui said shiitake’s spur “spirit” ener-gy “cures colds and penetrates into theblood circulatory system.”This has been proven true, but it isLentinan, an ingredient potent in shiitake,that is responsible.Lentinan is a cell wall constitute that isextracted from the mushroom. Itenhances immune system functions so thebody can better fight off tumors. Lentinanhelps to activate a type of immune cellscalled macrophages. These white bloodcells engulf and then digest cellulardebris and pathogens, clearing potentialcancer cells.According to a 1987 study by theDepartment of Oncologic Surgery atOsaka University in Japan, Lentinan com-bined with the chemotherapeutic agentTegafur increased the lifespan, up to threeyears, of patients with stomach cancer.Though the study is nearly 30 years old,the results have not been disputed, andmore studies are being done to measurethe effects.

Lentinan strengthens the immunesystem. It heightens the production ofinterleukin, a hormone that stimulates theimmune system to produce B-cells andhelper T-cells. The B-cells createantibodies and the helper T-cellscoordinate the immune response againstinfectious microbes and cells.For this reason, Lentinan is a key

ingredient inthemedicationVidex,adminis-tered duringtreatmentof HIV.Xiping Zhou, a medical doctor of

oriental medicine believes that theLentinan found in shiitakes could weakenchronic fatigue syndrome, hepatitis andLyme’s disease.Eritadenine can compose up to 70 mg inevery 100 grams of shiitake mushrooms.Eritadenine is a natural compound thatenhances the removal of bad bloodcholesterol, according to the 2007 Journalof Agriculture and Food Chemistry.Rich in iron and antioxidant mineralssuch as manganese, selenium, and zinc,shiitakes are beneficial to whole bodyhealth.They are a succulent diet andvegetarian choice, because their proteinlevel is comparable to chicken and beefand they have more fiber and less fat.Shiitakes contain almost all of theessential amino acids.To contact the Suggs and requestmushrooms at your farmers market, call(919) 837-2937 or visit bonlee.org/businesses/bonleegrownfarm.

ShiitakesFrom Page 14

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Above: Amy Sugg sells mushrooms along with jams,canned foods, brown eggs and fresh produce at farmersmarkets. Right: A bowl of shiitake mushrooms.

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